Saturday, December 31, 2011

And the 2011 winner is...

1.  Team Navigator Award: MIKE ANIS
 The group was finally at the airport, excited to soon be boarding a flight to Seattle for the national championships.  It had been a LONG season of training in preparation for club nats.  That said, Jeff Perrella's words will long live in infamy: "Chuck, I think we have a big problem."  Watching Mike pat himself down, feeling around pockets that don't even exist for a driver's license that clearly wasn't there, will certainly be cause for ribbing for years to come. 
 
 
2.  Coolest Piece of GSTC Gear:  BLACK WARM UP JACKET
The spike bag and the gold uniform garnered a few votes, but the classic black and gold warm-up jacket runs away with this one.  Our question: have you seen the sprint jerseys?  They're pretty sweet too.  Oh well.  No votes for Anis underwear here.  Thankfully.
 
 
3.  GSTC Facial Hair Award: STEVE BONICA    
The GSTC veep turned away some serious competition for this one, as Perella and Anis scored solid votes here.  Perhaps there is a cerain swagger that comes from living in NYC?  Either way, props to Bonica for securing this true resume-builder...perhaps his finest accomplishment of the year.
 
 
 
4.  Team Performance of the Year: MEN WIN OPEN NJ-USATF TEAM TITLE
The men's open team toed the President's Cup starting line in late June down 20 points to the Sneaker Factory.  Why?   They missed the first two Grand Prix races- and with just six races to go, it seemed an impossible feat.  The scoring started with Jeff Perrella winning the P-Cup in June, and finished with Rutgers' junior Zach Speigel dragging himself across the line with a huge PR as the team's 5th and final scoring runner in December's Grand Finale 10 Miler.  It took dozens of runners to displace the leader, SF, and the defending champs, RVRR, over the next six months.  The knockout blow?  The Gold puts teams (of five) in 1st, 2nd, 4th, and 5th in the NJ-USATF xc 5k race, pushing the hapless SF to sixth overall.  Yes, you read that right: our D Team beat their A team.  Ouch.  Truly a team effort, and a well earned one!
 
 
5.  GSTC Female Athlete of the Year: CHEYENNE OGLETREE
In a nearly unanimous vote, Cheyenne Ogletree wins the most coveted individual GSTC award.  In the three team-scored races she competed in, she was the team's #1 runner in all of them.  She won the NJ-USATF 8k individual title, helping the women win their first overall team championship.  One can only wonder how fast she will run in 2012, and the Lady Gold will be chasing their first open team title with Cheyenne leading the charge up front! 
 
 
 
6.  GSTC Male Athlete of the Year:  JEFF PERRELLA
The legendary Jeff Perrella won five championship races in 2011, and the voters seemed to value this the most.  He literally put the club on the map on July 9th when he won the club national championship 10,000m title.  Three of his wins were NJ-USATF Grand Prix races, so we can all thank the Quiet Storm for his major contributions to the 2011 Open Team Title.  While it was fun to watch runners literally dropping out as they tried to stay with him during the nationals 10,000, his most exciting race was his triumph over the CPTC in the NJ vs NY dual meet after three grueling laps around Buccleuch Park.       

 

7.  Creeper Van of the Year: SEATTLE RENT-A-WRECK

Voters seemed a bit put off on the notion that a car door would have no insulation, but rather, be simply just a piece of metal.  And the worst pat of this van: the interior was the nicest part of the vehicle.  You just can't make this stuff up.

 

8.  Rutgers Athlete of the Year: DAN TEICHMANN

This was, by far, the closest vote of all awards, as just a few votes separated Mike Obsuth and Dan Teichmann.  While Mike put up impressive stats in the spring, a heavy course load limited him this fall.  Meanwhile, the scrappy sophomore from Hightstown HS had a banner year, culminating in a 11th place finish at the Grand Finale 10 Miler, whereas he ran 57:34 (5:45 pace).  This put Dan as the GSTC's #3 man, propelling the black and gold to the team win...and the 2011 overall team title.   


9.  Above and Beyond Award: CATHY STUTZMAN

Voters seemed to acknowledge how hard it is to make every team meeting, every team race, every team event, every team (fill in the blank); indeed, all we stated about Cathy was her near perfect attendance, and you all checked her box.  While keeping a non-profit running club takes many, many, many good people with good hearts, Cathy's efforts through the entire year have been, in every sense of the word, above and beyond.  Want an example?  She helped stuff envelopes to graduating collegiate runners at a random diner in Metuchen for three hours...on a weekday. 

 

10.  Recruiter of the Year: ALAN BRUSSARD
This was also another close vote, but Mr. Thundering Hurdler took the cake.  There was a time where, seemingly every week, someone was joining the club because "I saw him wearing a running shirt in the mall, so I went and talked to him, coach."  Alan did a particularly great job building up the sprint crew, as he even brought in a few recruits from.......church.  Now risking getting hit by a lightning bolt for the name of your running team...THAT is a recruiter!
  

11.  4x400 Relay of the Year: 3:22.20 @ CLUB NATS
You all seemed to value time over place, and we suppose we can't blame you.  The current club record set by Hakeem Miller, Duval Sewer, Alan Brussard, and Tony Harris only placed ninth, but hey- it WAS the national championships, after all.      

 
12. Tim Morgan Award: TIM MORGAN
Despite the rough season for the young chap from South Plainfield, he was able to win the yearly award in his own name.  The crazy thing was that, and we aren't kidding, he was training Mike Anis for much of the voting until pulling away at the end.  While we aren't certain what the criteria of this award is, we are certain that it will be a yearly GSTC prize, and this year- congrats to Tim Morgan for landing the Tim Morgan Award.
 
 
13.  2011 GSTC Coach of the Year: CHRIS TAFELSKI
We told you this was a category for 2012, but many of you voted anyway, and the results were overwhelming.  Many of you had career seasons this fall thanks to Tafelski's plans, and you said as much in your emailing voting.  Winning the 2011 Open Team Title was no accident...and we can thank Coach T for the thoughtful planning.
   
 
14.  Most Dedicated Women's Teammate: PRUDENCE JONES
Since joining this summer, Prudence has attended tons of practices, been a very involved women's team member, handed out candy and flyers during our Halloween run, and....the list goes on forever.  This award was actually created by members of the women's team who requested Prudence be given the honor!  We wanted to give her the "Smarty Pants" Award (she has a PhD from Harvard, after all), but we've learned to ALWAYS listen to the requests of our women's team...
 
 
15.  The Gold & Black Award: ASHWIN ANANTHARAMAN 
This year's Gold & Black Award, given to the runner who most embraces the ideals of the club, goes to Ashwin Anantharaman.  Yeah, he followed the Grand Prix training plan, ran tons of PRs, scored tons of points, and was a HUGE player in the team title in 2011- but he was much more than a name on a scorecard.  He was a zealous recruiter (he brought in eight runners in 2011), a passionate advocate for our team races (the dude handed out Gorilla 5k flyers to adolescent trick or treaters), and he was, perhaps importantly, a humble team player.  After beating two runners (at Ashenfelter 8k) who were soon to be boarding a plane for Seattle's national championships (instead of Ashwin), he never mentoned being left home.  In fact, when privately approached about this, he simply said, "Look, whatever the team needs, I'll do.  You need me to race the 10 Miler here in Jersey?  I'll do it.  Just tell me what the team needs--and I'll do it."   

 
16.  Team Race Recruiting Award: MEGHAN DECARLO 
We've told all members the importance of recruiting people to participate in our events.  Simply stated: this is our team's bake sale, and the more brownies we sell....the more money the club makes.  Many of you grabbed a friend, a parent, a cousin-which is awesome- but what did Meghan do?  She packed a BUS FULL OF KIDS, from an hour away, and got them at the starting line.  Now--if every member brought a bus load....we'd be able to buy a GSTC private jet!
 
 
17.  Anticipation Award, Women:  ASIA WASHINGTON
Since she signed with the Gold and Black in the summer, we've all been anxiously awaiting her debut race.  After all, the former All-American from Virginia Tech with a PR of 56.90 in the 400 hurdles is one of the most dominant sprinters on the East Coast.  The anticipation continues to grow, however, as she has an accounting exam on the same day of the next meet (1/7) at West Point. 
 
 
18.  Anticipation Award, Men: TOM POLAND
Marathoner Ken Goglas would have challenged for this award, but he slipped on he uniform once in the fall (2:29 NYC).  Tom, however, has not, and with PRs of 14:27 and 30:12 from Columbia University- the sky's the limit for his post-collegiate career in black and gold.  With long term plans toward a marathon, he will certainly factor in at club xc nationals in 2012, and he may open at he Grand Prix 20k on 3/11....so you've been warned, NJ-USATF.  Our only disappointment with Tom is his birthday: 8-9-88.  C'mon man, you couldn't come a day earlier?
 
 
19.  Iron Woman Award: LINDSEY MICHAELISZYN
So, we think it's pretty cool that Lindsey, a Kean first year student, loves to run with the boys--and she's a pretty tough racer, as well.  But wow, she literally stepped in a two foot narrow hole in the street weeks ago while on a team run.  Where the hole came from, or how she managed to get knee deep in it- we have no idea. Regardless, jumping back up to her feet, despite blood gushing everywhere, and just saying, "Of course I'm fine.  That was seriously nothing at all," humbled us all.  Rock on, Lindsey!
 
 
20.  Where the $%^& Did This Come From Award: Anthony Harris
It was an impressive spring for Tony Polite, as he dusted off his shoes after seven years of retirement and, after winning his first GSTC race (800 in 2:03), he dropped a 49.6 on the 4x400 anchor at club nats.  Yet, he wins this award for his stunning fall season, his first step into the fray of distance running.  After a 17:02 first 5k ever, he went on to win three road 5ks, his final one breaking 16:00, and finishing 2nd overall in the NJ-USATF 8k Cross Country Championships.  As a fellow GSTC'er once asked me, "Yo, where the %#$^ did this guy come from?"  One can only imagine what might happen next fall, as he will most certainly be vying for a spot on he top eight heading to club nationals in December, 2012.    
 
 
 
 
The Golden 50 Challenge
 
In 2011, 50 races were won with the GSTC uniform.  That's right- we've counted and recounted numerous times- they are all listed below- between track heats, road races, and relay events, the winner of 50 different races repped the GSTC in 2011.
 
In 2012, our goal is simple: to double it.  100 wins.  No problem.  And it all starts tomorrow, as we're gunning for three New Year's day races in Fair Lawn, Hamilton, and Westfield.   
 
Either way, here's to a 2012 filled with fun, good health, and friendship......the real reasons why we started this club (winning comes in a close fourth place).
 
 
2011 GSTC Wins
ross @ 500m terrier classic, tyrone ross @ 500m valentine's day, sprint medley @ stockton invite, hedolis @ PCRC #1, hedolis @ PCRC #2, hedolis @ PCRC #4, obsuth, hedolis @ road relays, fairbrook, stutzman @ road relays, obsuth 3k @ nj-usatf indoor, jalen long @ 400m monmouth invite, 4x400 @ monmouth invite, johnson @ 100m trials rutgers invite, tafelski @ colon cancer 4 miler, nyc, 4x400 @ sam howell invite, jeff perrella @ penn relays classic, alan brussard 400IH heat @ lion invite, 4x400 @ lion invite, 2nd heat, duval sewer @ 400m, al kanor invite, 4x400 @ al kanor, perrella@ 10k east regions, perrella @ president's cup, 4x400 @ sprint series, rozensher @ sprint series, flyer @ sprint series, hakeem miller @ 400m sprint series, duval sewer @ 800 sprint series II, 4x400 @ sprint series II, perrella @ 10k club nats, perrella @ GTG 8k, tom poland @ GTG 5k, meghan decarlo @ ramsey day 5k, dixon @ 50 miler, morgan @ labor day 5k, kopnicki @ 5k, lestrange @ york turkey trot, heibell @ flemington turkey trot, morgan @ wesfield turkey trot, schneekloth @ race for water, harris @ south brunswick, harris @ race for mom, harris @ cody 5k in cranbury, perrella @ nj-usatf xc 5k, 4x400 c team @ jasper invite, 4x400 a team @ jasper invite, harris @ 1500m jasper invite, sewer @ 800m jasper invite, brito @ 400m jasper invite, shay warren @ 200m jasper invite, jaris @ 400m jasper invite, alan brussard @ 400m jasper invite,      

Monday, December 26, 2011

[12/26-1/1]: Final Email of 2011...

Weekly Diet Tip from GSTC Dietitian, Shawnee Naughton

Dear GSTC- Let's clear the air of the bad rep saturated fats have obtained for themselves. As humans beings, it is very important that we keep whole, natural fats in our diets. Some examples include (if cooking) butter, lard, poultry fats, coconut, palm and palm kernel oils and sparingly, Extra Virgin olive oil (EVOO). If you aren't going to be heating the food or fats, I would suggest again using EVOO, or sesame, peanut or flax seed oils. Fish fats, especially cod-liver oil, can provide a "bang for their buck" with extremely healthful fat-soluble vitamins. The most important advice about fats is definitely to avoid using highly processed fats, which have been linked to many food related diseases such as heart disease, cancer, and osteoporosis. These fats include all hydrogenated and partially hydrogenated oils, soy, corn and canola oils (margarine, etc), and vegetable oils heated to very high temperatures in processing and frying.   Email her with questions: snaught@eden.rutgers.edu

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are."      ~Adelle Davis (1904 - 1974)~

 
Vote for 2011 Awards & Mail in 2012 Dues
-Get your email in ASAP....vote for the 2011 GSTC Awards!  ASAP!
-Get your 2012 yearly dues in (10 Dennis St #237 New Brunswick 08901)
 
 
GSTC Marathon Plan Starts TODAY
That's right!  Today baby!  Track workout 12/28 @ 6 PM at Don Bosco Prep and LR Saturday 12/31 @ 9 AM from the SADDLE BROOK training compound....do it up!  Coach D: robbob13@hotmail.com 
 
 
A Note from Our Media Director, Tony Polite
 
Do you like our GSTC Facebook page?  http://www.facebook.com/GardenStateTC Well, let's go....and get your friends to like it, too!
 
(Editor's Note: Please do not confuse Tony Polite with Tony Sunshine from the hip hop group, Terror Squad http://en.wikipedia.org/wiki/Tony_Sunshine). 
 
 
 
 
Long Run "World Cup" Lottery Process
 
The Quiet Storm is in the holiday spirit, with the Santa hat and all.  Check it out....about our team Sunday long runs in 2012:
 
 
 
This Week in Training
 
Distance
 
It's time to get back to it!  I have heard from very few of you about the events you want to focus on in the indoor and outdoor seasons.  Some of you are thinking spring marathon.  Some of you are thinking road 5ks.  Some of you are thinking track miles.  Whatever it is, it will help me map out a plan that's best for you if we're on the same page. 
 
It's very early still, so there won't be a whole lot of difference in the training plans just yet.  We'll be focusing on developing some leg speed and getting back into the groove of the faster stuff, but we're not going to deviate much from the plan that worked for us in the fall.
 
This first week, you should be able to hit 65-75% of your mileage from late November/early December.  In the next two weeks we will push your volume max.  Consider what more you can do with an extra 10-15 miles a week!
 
Monday – comfortable run + 10x80m strides
 
Tuesday – 3mile tempo at 10k race pace-10sec.  Finish at a track and go for 3 sets of 3x300 at mile pace, then mile pace minus 2, then mile pace minus 4.  So imagine 54-52-50 if you estimate a 4:40 mile.
 
Wednesday – medium run (estimate 75% of long run duration) – Go on feel.
 
Thursday – Super easy 30-50 mins
 
Friday – Fartlek run of 8x1:30/2:30 – keep the recovery intervals honest!
 
Saturday – comfortable run + 10x80m strides
 
Sunday – long run!
 
 
Sprints
Lights are off at Metuchen HS....so Bishop Ahr 5:45 MON and WED.  1 Tingley Lane Edison
 
Monday:  400m: 6 x (2x150) @ 800m pace, 2x100 @ 400m pace; 800m: 3x900 (40-13-40-13-40-13)
Tuesday:  400m: 12x100 stride; 800m: 45-50min recovery run
Wednesday:  ALL  3 x (2x100) @ 200m pace
Thursday:  400m: 8x150 stride.  800m: 45-50min run
Friday    OFF
Saturday  10am @ Bishop Ahr.  400m: 5 x (200/50) @ 800m pace/ 100m pace; 800m: 4 x (600/200) 75/400 pace, then 30
Sunday  400m: 10x50 stride; 800: 60-70 min long run
 
 
 
 
 
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

[PLEASE VOTE]: GSTC 2011 Award Nominations

 
GSTC 2011 Year-End Awards
 
"And, the Nominees Are.........."
 
Please RESPOND by TUESDAY with your votes ("1- B, 2- D", etc). 
 
You could have joined yesterday and still be able to vote, as everything you need to know is explained below.  These award winners, and others we all aren't voting on, will be announced in a few days (as will the week's workouts, etc.).  So email us back ASAP with your selections!!!!
 
(don't forget all weekly emails are captured here: http://gardenstatetc.blogspot.com/
 
 
1.  Team Navigator Award
A.  Neil Verano and Zach Spiegel: Get lost at Six Mile trails, mysteriously end up at Wawa
B.  Sarah Fairbrook:  Places 2nd in NJ-USATF Indoor 3k...because she stopped a lap short
C.  Mike Anis: Forgets his license while at airport going to club nationals in Seattle
D.  Jake Nevius: cracks head open on branch during team run; taken away by ambulance 
 
 
2.  Coolest Piece of GSTC Gear
A.  Black jacket
B.  Gold distance uniform
C.  Black sprinter uniform
D.  White technical shirt with black GSTC lettering
E.  Black shirt with gold GSTC lettering
F.  Old school white tee with circle logo
G.  Autographed Mike Anis underwear from President's Cup (still unwashed)
H.  Spike bag
 
 
3.  GSTC Facial Hair Award
A.  Mike Anis
B.  Steve Bonica
C.  Jeff Perrella
D.  Charles Mitchell
E.  Adin Mickle
 
4.  GSTC Team Performance of the Year
A.  15th place finish at club nationals in cross country
B.  7th place finish at club nationals in track and field
C.  Penn Relays Distance Classic Team Champions
D.  1st Place Open Men's NJ-USATF Grand Prix

5.  GSTC Female Athlete of the Year
A.  Meghan DeCarlo (3:13 NYC Marathon, 2nd overall @ 10 Miler)
B.  Cheyenne Ogletree (First overall at NJ-USATF 8k, #1 runner at GTG 5k, 2nd overall @ 10 miler)
C.  Lauryn Strebeck (competed at club nationals in TJ, 100HH, 4x100)
D.  Claire Tafelski (5th at NJ-USATF 5k; Second at NJ-USATF 8k; 10th @ 10 miler)
 
6.  GSTC Male Athlete of the Year
 A.  Mike Dixon (2:26 marathon in Philly; #1 man at Ashenfelter; #4 at club nats; club record marathon)
 B.  Anthony Harris (400, 4x400 club nationals qualifier; 2nd NJ-USATF 8k champs; club record open 400)
 C.  Chris Heibell (3rd @ club nationals 1500; #1 man at xc club nationalss; club record in 1500 & 800)
 D.  Jeff Perrella (President's Cup, Penn Relays, NJ-USATF track 10k, & NJ-USATF 5k champion; club record in 13.1, 5k, 10k) 
     
7.  Creeper Van of the Year Award
A.  Rent a Wreck @ East Brunswick.  Crack in the winshield, burned holes on the seats.
B.  Rent a Wreck @ Seattle.  Doors were simply pieces of metal; no heat or AC. 
C.  GSTC team van.
D.  Tim Morgan's truck.
 
8.  Rutgers Athlete of the Year
A.  Kyle Flyer (2:01 lead off on 4x8 at club nats; top GSTC finisher at Big Chill; 27th at NJ-USATF 5k)
B.  Tyler Foss (2:05 @ Jasper Invite; 3rd leg on 3rd place 4x400 relay; 38th at NJ-USATF 5k)
C.  Mike Obsuth (15:56 @ Lion Invite; Road Relays Champion; Club Record 3k; NJ-USATF Champ Indoor 3k)
D.  Zach Speigel (#5 man at 10 miler; 16th at NJ-USATF 5k xc; nicknamed "The Attack")
E.  Dan Teichmann (#3 man at 10 miler; 4th at Hot Chocolate 15k; Rutgers Men Road Relay Course Record)
 
9.  Above and Beyond Award
A.  Meghan DeCarlo: recruited many  and helps run marathon group; brought 25+ kids to our GTG 5k
B.  Jen Ozinegbe: Rutgers junior gets tons of posters approved & hung all over campus for Gorilla 5k
C.  Chelsea Mapa: organized "Couch to 5k" beginner runner's program; gets tons of free color copies for us
D.  Cathy Stutzman: most races, meetings, etc. for GSTC's women's team in 2011- nearly perfect attendance
E.  Claire Tafelski: has relentlessly organized team meetings, runs, events for GSTC Women
 
10.  Recruiter of the Year
A.  Kyle Flyer: (Ryan Vance, Keith Flyer, Jay Furhman, Megan McGlynn, worked at involvement fair)
B.  Ashwin Anantharaman (Jason Stagger, Mike Brito, Kevin Paiva, Ricardo Garcia, Doug Bonner, Jaris Rousseau)
C.  Dan Teichmann (Ashwin Anantharaman, worked at involvement fair)
D.  Chris Tafelski (Jeff Perrella, Claire Tafelski, Brian Kopnicki)
E.  Pat Lestrange (Zak Martins, Robert Klink, Brandon Baptist) 
F.  Alan Brussard (Ky Ross, Christian Sylvester, Andre Sylvester, Ataysia Ingram, Brian Dennis)
 
11.  4x400 Relay of the Year
A.  3:22.2 Club Record, 9th at club nationals
B.  3:24.5  Win at NYRR Summer Series in NYC
C.  3:26.2 Club Indoor Record, Win at Jasper Invite
D.  3:26.6 Win heat at Princeton Invitational
D.  3:28.4 Win at Al Sanier Invite @ Berkeley Heights
 
12. Tim Morgan Award
A.  Mike Dixon
B.  Mike Anis
C.  Tim Morgan
D,  Steve Bonica
 
FOR 2012, Next Year's, Ballot:
13.  Best GSTC Coach of 2012
A.  Rob DeCarlo (half & full marathon)
B.  Paul Mongone (throws)
C.  Chuck Schneekloth (sprints/hurdles)
D.  Chris Tafelski (distance)
 

Wednesday, December 21, 2011

Happy Holidays!

GSTC Announces New Half/ Full Marathon Group
Garfield, NJ: The Garden State Track Club has announced the formation of its newest training group, the half/full marathon group, headquartered in Garfield.
 
The group is coached by the 2000-2009 Bergen Record North Jersey "Coach of the Decade" Rob DeCarlo and his wife, GSTC standout Meghan DeCarlo.  Along with providing a structured training schedule, the GSTC-Garfield Compound also hosts runs for the training group.  Interested?  Hit him up at robbob13@hotmail.com if you are interested or have any questions for our newest addition to the GSTC coaching staff!  Currently there are nearly a dozen folks involved, and you can find more information on his facebook page: GSTC Women's Marathon Training Group.
 
 
Give Yourself a Holiday Present
Happy Holidays!  Sadly, it is our least favorite time of year: when we have to collect yearly team dues from our members.  The GSTC board very much wishes this wasn't necessary, but sadly, it is a 501(c)3/non-profit requirement through the RRCA to collect such yearly dues.  But on the bright side, consider all the benefits of a $30 membership fee for 2012:
 
1.  Weekly spam from this email account,
2.  Daily spam from OTHER team members in response to this email account,
3.  The ability to say, "I am teammates with the Jeff Perrella,"
4.  The chance to make fun of Bonica, Morgan, etc. in a very meaningful way
5.  Getting free team shirts that fade after *only* two washes
6.  Free race entries into GSTC races!
7.  Just another way to express your true Jersey pride   
 
Please send the check to: GSTC 10 Dennis Street #237 New Brunswick NJ 08901.  Please make out the check to "Garden State Track Club", and write "2012 Team Dues" in the memo line.  See it as a holiday present to yourself!  If you haven't submitted the one time application- please do so- as we need it for insurance purposes.  http://www.gardenstatetc.org/images/GSTC_Membership_Application.pdf.  Do not use the address on the form- use the address in the email, please!
 
 
GSTC-Rutgers Group Celebrates Fall Season
New Brunswick, NJ- The GSTC-Rutgers contigent, fresh off an awesome fall season, celebrated Saturday night at Stuff Yer Face (see attached).  Deep conversations such as Modern Family (good or bad show?), running with headbands (nerdy or cool?), favorite place to do holiday shopping (Zach and a makeup store?), and Neil's REAL need to buy a non-bootleg phone all surfaced and were discussed thoroughly.  We missed some of you (Mel, Jenn, Mike O, Tyler, etc etc), and we promise...next Stuff Yer Face team outing will be targeting your free schedule.  Good luck in finals, congrats on a great season of running, and see you all in January of 2012! 
 
 
GSTC Women's Meeting
Garwood, NJ-  The GSTC women met this weekend at co-captain's Claire Tafelski's house (see attached) for a run, breakfast, and 2012 strategy session that involved more technology than most covert CIA missions (seriously).  Along with considering many stalker-esque recruiting options, they also discussed ways to co-inspire each other throughout the cold winter running season through regular team runs and events.  Interested in learning more? Email co-captain Claire at claire.tafelski@gmail.com!
 
 
Road Relays
It's coming!  February 26th is the GSTC's yearly winter race that not only kicks off the 2012 spring racing season, but it helps us raise money for team functions and our team charity, Essays 4 Equipment.  Look at the many categories, ask around for a partner, and get ready...it's just two months away!  http://raceforum.com/02/roadrelay.pdf
 
 
Elite Men Submit Article to NJ-USATF
For those seeking some thrilling poetry in motion, attached is the article the GSTC-Elite cross country team submitted to the NJ-USATF.  Thanks to generous financial support from the state-wide governing body, the men agreed to submit a joint article for the next newsletter of the NJ-USATF.  You read it here first!
 
This Week in Training
Team Runs
Monday-Thursday 5:30 @ Rutgers Student Center. 
 
Distance
Again, our training this week will be mostly rest.  Enjoy some downtime - the only thing to keep in mind is that you should go for 3 or 4 runs of 20-30 minutes.  This isn't much, but it's just enough to keep your structural fitness in place so your return to training next week is smooth.  Be ready to hit it up again starting next week!

Sprinters
Next race: Saturday, January 7, Invitation @ West Point
 
Monday 5:45 @ MHS.  400:  5 x 250 (30-, 28-, 26-, 25-, 24-) / 800:  5 x 400 (68, 66, 64, 62, 60) 
Tuesday   400:  12x100 stride, LIFT.  800:  40-50 minute recovery run.  
Wednesday  5:45 @ MHS.  400:  12x100 (50m walk back @ 800m pace), then 1x200 (@400m pace); 800: 6 x (2x300 @45 secs rest) 
Thursday   400:  8x150 stride, LIFT.  800:  40-50 minute recovery run.
Friday  5:45 @ MHS.   400:    12x100 (50m stride/50m @ 200m pace);  800m:  8x200 (@600m pace) 
Saturday  400:  12x100 stride, LIFT    800:  60-70 minute run.
Sunday    off

Sunday, December 18, 2011

Additional Race Videos

Brother Jasper Invitational Videos 
 
 
 
Seattle: Club XC Nationals Videos
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions




--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

Monday, December 12, 2011

GSTC Finishes 15th in USA; NJ-USATF Title Captured; Big Chill 5k & Jasper Invite are Rocked!

GSTC Men Finish 15th at USATF Club XC Nationals

Fourth East Coast Team; Highest Place in NJ-USATF History

Seattle, WA- The Garden State Track Club men finished 15th at the USATF Club National Cross Country Championships, the highest finish ever from a New Jersey team in the history of the meet.   Scoring 528 total points, their scoring five averaged 32:37 in the club's first appearance at the 10k championship event.  They also held off the Atlanta Track Club, Georgetown Running Company, Manhattan Track Club, and Greater Boston Track Club, making them the fourth finishing team on the East Coast.  The performance also made the GSTC one of three teams in America who finished in the top 20 in both the USATF club cross country and track national championships in 2011.    

After opening his first mile in 4:48, star miler Chris Heibell (Hillsborough HS) steamrolled through the 10k grassy course at Jefferson Park in 31:29, finishing as the Gold's #1 man.  Jeff Perrella (Westfield HS), fighting through a hip injury, came in as the team's #2 at 32:00, with Adin Mickle (Triton Regional HS) running brilliantly with a career best 32:36 at the team's #3 man.  Mike Dixon (Scotch Plains Fanwood HS), still plagued with an injury sustained from racing the Ashenfelter 8k and Philly marathon four days apart, was the team's #4 with a time of 33:07.  Mike Anis (Edison HS) was the surprise #5 man, rounding out the team's scoring five in 33:49.  Mark Del Monaco (St. Joseph's, Metuchen) was the 6th man in 34:29.    

Results here: http://www.usatf.org/events/2011/USATFClubXCChampionships/results/openmen.asp

Race Start: http://www.youtube.com/watch?v=S57HJVvMiPU

Wanna laugh?  Anis forgets license; TSA searches him, Chuck gets yelled at by TSA for filming it: http://www.youtube.com/watch?v=I2GoReWwv3A&feature=related

 

Men Capture First NJ-USATF Team Crown

Rutgers' Students Spiegel, Teichmann Put GSTC Over Top at 10 Miler

East Windsor, NJ- It was cold.  The year-long Grand Prix overall score was tied.  The team's strongest runners were 3,000 miles away.  Many others were hurt.  The Sneaker Factory won the Liberty Half Marathon months ago, the only NJ-USATF defeat suffered by the GSTC in 2011.  Indeed, this was no walk in the park, literally and metaphorically.

Despite the odds, a pair of unsuspecting heroes surfaced, making all the difference as the Gold locked down their first open men's team title, ending a come-from-behind chase that started in early June with GSTC's first Grand Prix race- a dominating win at the President's Cup.

Dan Teichmann and Zach Spiegel, a pair of Rutgers students with finals looming in one week, ran 57:34 and 58:34, finishing as the 3rd and 5th team scorers.  Not only was it their first ten mile race, it also marked the first time both youngsters were scoring finishers for the club and, quite honestly, it couldn't have come at a better time. 

Superstars Ashwin Anantharaman and Taylor Burmeister sizzled up front, finishing third and fifth overall, respectively.  Anantharaman closes out a record-setting season this fall, while Burmeister made a huge personal sacrifice to race the event, as he is still recovering from a huge effort in the Philly Marathon just weeks ago.

Also racing for the Gold was Tim Morgan (4th man, 58:09), Alex Fowlie (6th, 58:43), Ken Walsh (GSTC debut- 7th, 59:06), Jeremy Stratton (62:51), Steve Bonica (62:59), Rob DeCarlo (GSTC debut- 65:16), and Kenny Huryk (GSTC debut- 67:53).
While final team results are not yet official, the GSTC's win over Sneaker Factory ensured the 2011 open men's team title, as both teams had fifty points entering into the Grand Prix's final team scoring event.    

Results here: http://www.compuscore.com/cs2011/novdec/utf10m.htm. Pictures will be on Facebook by tonight.

 
Ogletree, DeCarlo Lead Women to 10 Miler Silver Medal

 West Windsor, NJ- The GSTC women continued their late season rally at the Grand Finale Ten Miler, rolling to a second place finish in the final NJ-USATF Grand Prix race of 2011. Fresh off a convincing win in the NJ-USATF 8k XC Championships, the Lady Gold were led by a fierce 1-2 punch of Cheyenne Ogletree (66:19) and Meghan DeCarlo (66:41) up front.  Finishing second and third respectively overall, their team finished with a total team time of 4:40:15, just a few minutes off the winning team- a possible foreshadowing of what's to come from this group in 2012.

Coming in shortly thereafter were teammates Claire Tafelski (71:25 ), Nicolle Corre (75:48), Cathy Stutzman (81:41), and Karen Hill (99:13).

 

Warren Wins 200m at Brother Jasper Invitational

Bronx, NYC- Shay Warren opened up her 2011 indoor season in style, winning the open 200m at the Brother Jasper Invitational hosted by Manhattan College.  The former Long Island University standout, making her GSTC debut, beat an 11-women field with a 27.63 clocking, and also placed fifth in the 400m at 61.58.  These are both indoor club records.

Teammates Quanisha Booker and Ataysia Ingram also had a strong debut, as they placed 5th and 6th, respectively, in the open 200m.

 

Harris, Sewer, 4x400 Grab Gold in Track Opener

Bronx, NYC- It's a new year, but seemingly not much has changed.

The gold and black 4x400 closed out another track meet with a 4x400 victory, rolling over MAAC powerhouse Manhattan College in the meet's final event.  While winning by just a few tenths of a second, they lead wire to wire thanks to a tough lead-off by Ricardo Garcia.  The host Jaspers fought hard during the next three legs to catch up to Alan Brussard, Duval Sewer, and anchor Mike Brito- but all to no avail.  The Gold finished in 3:26.25...watch them rock the house here: http://www.youtube.com/watch?v=hJpPb5IXR0s&list=UUAKiBZbPVeWsH_Z7uk4PRrA&feature=plcp.

Tony Harris started the festivities with yet another outstanding race.  In his first career 1500m, he patiently sat on the lead pack.  With 100m left, he popped into lane two, swung wide, and dropped the field with his patented kick to win in 4:11.82.   Wanna see the kick?  It's right here! http://www.youtube.com/watch?v=TuUBPIw3ig0&list=UUAKiBZbPVeWsH_Z7uk4PRrA&feature=plcp

In the 800, 2011 outdoor club national championships qualifier Duval Sewer also opened his season with a gold medal, holding off teammate Garcia in the final 50m for a 1-2 GSTC sweep in the half mile.

The GSTC jumps crew also got out of the gates well, as Matt Sunga (21'-9") and Jason Staggers (21'-2") finished third and fifth, respectively, in the long jump.  Staggers came back and snagged a 5th in the triple (42'-1"), breaking a club record like Sunga in the LJ.  Stags in the triple: http://www.youtube.com/watch?v=Qt39XEoLbzI&feature=autoplay&list=UUAKiBZbPVeWsH_Z7uk4PRrA&lf=plcp&playnext=1.

Brito and Brussard finished 2-3 in the open 400m, with the B 4x400 taking third overall in 3:35.64.  The C 4x400 won the second heat in 3:39.90, and the D team finished 8th overall in 3:43.52.  
All videos (from Seattle & Manhattan) will be here (http://www.youtube.com/user/chuckschneekloth) by tonight.  Some are already up...but they just aren't labeled.  Hey, I do have a day job, you know!
All pictures will be on Facebook page by tonight as well.      

 

GSTC Enjoys Big Chill 5k

New Brunswick, NJ- Eleven GSTC members ran in the Big Chill 5k this Saturday, enjoying the large crowds that both start and finish along College Avenue in New Brunswick.

Props to Chelsea Mapa's Couch to 5k runners (see attached), all of whom finished their first 5k that they've trained all fall for!   This group includes Sarah Eldaway, Megan McGlynn, Jami O'Leary, Patrick Parlej, Shawn Naughton, and Leslie Smith.  Congrats on starting the program and finishing it with an awesome effort in Saturday's 5k!

Other finishers were team captain Mike Obsuth (17:53), Kyle Flyer (17:43), Keith Flyer (18:39), Ryan Vance (19:00), Corey Smith (20:32), Nick Waclowski (20:55), Neil Verano (21:02), Lindsey Michaliszyn (22:41), and Tom Segear (22:59). 
This Week in Training
Distance
From Coach Tafelski:
 
The plan for the next two weeks is to run as little or as much as you feel like.  At the very least, you should do 3 runs a week of 30 minutes or so just to keep the muscles and tendons in working order - this will make your return to training far easier.  Enjoy the down time, but watch your diet as the same amount of eating will probably lead to a bit of weight gain.

I would like to hear from each of you as far as what goals/event areas you have in mind for winter and spring so we can plan.
 
Congrats to all of you on the progress you've made - more great stuff to come!
 
 
Sprinters
It was great to watch the film of us defeating Manhattan in that 4x400.  One thing is clear: in the final 200m, every single GSTC runner was STRONGER than those green guys.  Where does that strength come from?  The long, aerobic workouts with heavy volume and little rest.  Congrats on a GREAT opening race....now let's get back to work.  We got bigger trees to fall, and we're gonna need a sharper ax....
 
Monday:  5:45 @ MHS 7 x 300 @ 800m pace (100m walk) + hurdle drills
Tuesday:  12 x 100 stride + lift
Wednesday:  5:45 @ MHS  6 x 150 (50/50/50) @ 400m, 200m, 100m 
Thursday:  12 x 100 stride + lift
Friday:   OFF
Saturday:  10am @ MHS  5 x (300/100) @ 800m/400m pace
Sunday:  5 minute shakeout run + 6 x stride + 5 minute shakeout run
 
Half Milers:
Monday:   7 x 500 @ 1600m pace @ 2min
Tuesday:  40 min recovery run
Wednesday:  6 x 150 (50/50/50) @ 400m, 200m, 100m
Thursday:   50 minute recovery run
Friday:       30 minute run + 4x100 stride
Saturday:   5 x 350/200 (1600m pace/ 800m pace) w/ 50m walk  
Sunday:   60-70 minute long run



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

Thursday, December 8, 2011

GSTC Weekend Preview: 3 States, 4 Events!

If you're on the GSTC, you're bound to be doing something this weekend.  By far the biggest weekend in club history is just two days away, and here's a sneak peak, in chronological order, at what's just around the corner.  Jacket orders are being made at 1:00 today...so you have two  more hours to email an order!
 
 
Saturday 8:00am EST
Perrella Leads GSTC Charge to National Championships
Seattle, WA- For the first time in club history, the GSTC is sending a group to the USATF Club Cross Country Championships. After taking 7th overall at the USATF track and field national club championships in NYC's Icahn Stadium this past July, six GSCT'ers will board a flight this evening to head west.  Once there, they will lock horns with some of the best distance runners in America, including Oregon TC's Olympian Ian Dobson in the 10k championship race at Jefferson Park Golf Course.
 
Jeff Perrella, half-mortal half-myth, will lead the black and gold into battle Saturday afternoon.  4:10 miler Chris Heibell, one of the club's most exciting track athletes, will join him up front, as will team superman Mike Dixon, who is coming off two big PRs a few weeks ago.  Mark Del Monaco and Adin Mickle, elite distance athletes from LaSalle and Temple respectively, will round out the team's scoring top five.  Mike Anis will provide important insurance as the #6 man, as the group hopes for a top-ten finish in the USA.
 
More information about the event can be found here: http://www.usatf.org/events/2011/USATFClubXCChampionships/.
 
 
 
Saturday 9am EST
Big Group Set for Fun @ Big Chill 5k
New Brunswick, NJ- Rutgers engineering sophomore Mike Obsuth captains a sizable contingent of gold and black set to enjoy another Big Chill 5k race this Saturday.  With the entry fee being a mere holiday present of $10 or more in value, the event attracts thousands of runners, many Rutgers students, to the race that starts and ends on College Avenue.  Joining one of Fairlawn's finest graduate are Kyle Flyer, Mel Bandler, Lindsey Michaliszyn, Tom Segear, Nick Verano, Keith Flyer, Edsel Flores, Nick Waclowski, Corey Smith, Ryan Vance, and Jay Fuhrman.
 
We are also super psyched to announce that Chelsea Mapa's Couch to 5k runners will be running as well!  This group has gone from beginner runner to 5k-ready in just two months, and we're excited to see how they do after many weeks of consistent training and hard work. 
 
 
 
Saturday 2:00pm EST
Strongest GSTC Sprint Crew Ever to Open in NYC
Bronx, NYC- Club records will fall this Saturday, as the strongest ever sprint crew in club history assembles for its season opener, The Brother Jasper Invitational, at Manhattan College.
 
The day should start strong for the group, as long jumpers Matt Sunga (23'8" PR) and Jason Staggers (22'6") will surely make noise in both the LJ and TJ.  The club's best jumper, former University of Kansas standout Eric Babb (25'9" PR), looks to open up in January or February.
 
Hybrid Tony Harris will race his first 1500m, and a legion of half milers will look to crack 2:00 soon afterward.  Former Long Island University standout Shay Warren will race for the first time in black and gold, while all eyes will be on a superstar 4x400 relay of Mike Brito, Duval Sewer, Alan Broussard, and Ricardo Garcia.  After Saturday's time trial, they could eclipse the club 4x400 record (3:22.63) in their first attempt, while also looking to win the event as well.
 
Also competing are Fordham, So Conn. State, Manhattan, St. Peter's, Marist, Wagner, CCNY, ad Lehman.
 
 
Sunday 10:00am EST
10 Miler to Decide 2011 NJ-USATF Open Men's Team Title 
West Windsor, NJ- The GSTC will send a full men's and women's team down for the final event of the NJ-USATF Grand Prix, the Grand Finale 10 Miler at Mercer County Park.
 
The women's team, the defending 8k NJ-USATF XC Open Women Champions,  will consist of Karen Hill, Claire Tafelski, Cathy Stutzman, Meghan DeCarlo, Cheyenne Ogletree, and Nicole Corre.  Ogletree, after an impressive second place finish in the 8k race, should be the team's front runner with hopes to challenge for the win.
 
In the men's race, the outcome will decide the 2011 NJ-USATF Open Men's Team Champion.  Currently, both the GSTC and Sneaker Factory have 50 points each- despite the GSTC not even competing at the first two Grand Prix races of the year. 
 
The Garden Gold will look to Taylor Burmeister, Ashwin Anantharaman, and Alex Fowlie to storm the front pack.  All three have an excellent chance of placing in the top five, as all three are very fit after solid fall seasons of training.
 
However, team scoring is based on total team time, not place, so the top five finishers will all play huge roles in the team win.  Indeed, the team title may come down to two Rutgers students- Dan Teichmann and Zach Speigel- who both have had record seasons this fall.  Newcomer and post-collegiate Ken Walsh, seasoned veteran Jeremy Stratton, and GSTC marathon coach Rob DeCarlo all have a legitimate chance to break the GSTC top five and thus help clinch the club's first team title.  The presence of sub-2:30 marathon Ken Goglas would make this one a blowout, but he's still recovering from NYC and his status is undecided as of today.
 
More race info can be found here: http://www.usatfnj.org/ldr/2011_USATF-NJ_10_Mile.pdf   

Monday, December 5, 2011

(12/5-12/11): Teichmann PRs in DC; DeCarlos Race in Vegas; Road Relays II Announced

Teichmann 4th at Hot Chocolate 15k
Washington DC- The GSTC has around thirty Rutgers students who are members.  Some are sprinters, some are distance runners; some come every day to run with the group... others come once a week.  That said, Dan Teichmann (attached, racing NJ-USATF 8k xc race last month) , the RU-GSTC men's team captain, is having a career best season- thanks to his consistent training and ability to balance both his academics (he's pre-business) and his running.  A tall order for a college student, but alas- Mr. Teichmann is proving anything is possible.

In a final tune-up for next weekend's NJ-USATF 10 Mile Championship, Dan placed 4th out of- get this- 10,150 runners, finishing in 53:14.  Rolling through the 10k at 35:55, he averaged an impressive 5:43 a mile for 9.3 miles!  This performance makes him now a favorite for a top ten finish at next week's final NJ-USATF championship event, as the Gold seek the 2011 NJ-USATF team title- a first for the club.


The DeCarlos Race Vegas Rock-n-Roll Half
Las Vegas- After texting them for some results, I impatiently scoured the Internet for results after not hearing back.  After a closer look, no wonder there has been no word back- the race started at 5:30pm- or 8:30 Jersey time.  Well, as we are eating dinner this evening, GSTC'ers Rob and Meghan DeCarlo are out racing a half in Vegas.  We wish them well....and we hope that they didn't decide to run the Stiletto Dash instead.  We are not making this up: http://runrocknroll.competitor.com/las-vegas.

(just got a text: Rob PR'ed for ten mile, and Meghan...went out too hard :(   )


Road Relays II: Find Your Partner ASAP!
New Brunswick- The Garden State Track Club has officially announced the details on the second annual Road Relays.  And, much like last year, it's like the prom all over again, with runners partnering up to take their best shot at enjoying the start of the spring racing season.  For those that don't know, each team runs a 10k total, with each runner racing a 5k that is split up into two 1.55 mile legs.  So Runner A runs 1.55m, hands off to Runner B who runs 1.55 miles...etc.  This is, indeed, one of the East Coast's most unique races...and it's hosted by the GSTC.

This year, there are a few new twists.  First, the number of divisions have been expanded; new ones include sibling, sorority/fraternity, and more master's divisions.  Second, the Greater Philadelphia Track Club (GPTC) has officially accepted our challenge, so much like Central Park TC in November, they will be trekking up to New Brunswick to mix it up with the GSTC.  Bring it on, we say...bring it on.

Rumor has it that legendary Jeff Perrella has teamed up with half miler Tony Harris just a few days ago.  While this means the all-time course record set by GSTC's Mike Obsuth and Hedolis Jaquez is in serious jeopardy, who knows if other teams form to challenge them.  Who will rising GSTC star Cheyenne Ogletree team up with to break the open women's relay record?  Will the records in the Rutgers categories go down with Mel Bandler, Zach Spiegel, Ryan Vance, etc. toeing the line?  Event details below.... 
http://raceforum.com/02/roadrelay.pdf  Props to team artist Mike Dixon for spicing up the event's logo!


Chuckles Loses to Racewalker in Jingle Bell 5k
Metuchen- The heckling has already started, as yours truly lost a jingle bell 5k (in his own hometown, nonetheless) this morning to...a race walker.  Now look, before you hit respond and douse me the Haterade, this guy has qualified for the Olympic Trials in the race walk, and I did move into a new apartment for six heavy-lifting hours the day before.  With any luck, after warming down with him, he may be wearing black and gold soon....so all is not lost.


Brussard, Sylvester Win Sprinter Time Trial
Metuchen- Alan Broussard won the 300m time trial yesterday (35.24), and Andre Sylvester won the 150m (16.84) as the sprint crew made final preparations yesterday for their indoor season opener at Manhattan College's Brother Jasper Invitational.  Upstart Tony Harris, after a breakthrough cross country fall season, will try his hand in the mile for the first time, while his teammates will target the 400, 800, and 4x400 relay.  Matt Sunga, the 2010 Golden West Champion in the long jump (23-8) will also make his debut for the GSTC, as will a host of others.  See the time trial results, along with the 4x400 lineups, below!       

Team Runs This Week
New Brunswick- Monday-Thursday 5:30 @ Rutgers Student Center; 4:30 @ RSC.


GSTC Approaches Biggest Weekend in 2011
Why is that?  On Thursday, six runners (Jeff Perrella, Adin Mickle, Chris Heibell, Mike Dixon, Mark Del Monaco, and Mike Anis) board a plane to Seattle for Saturday's Club National Cross Country Championships.  On Saturday, numerous GSTC'ers will hit the roads for the Big Chill 5k at Rutgers, while the sprint crew jam up to NYC for their season opener.  And Sunday, of course, is the Grand Finale 10 Miler, where both men and women will be fielding a full scoring team.  For the men, the stakes are high: if we beat Sneaker Factory, we win the 2011 NJ-USATF team title.  If we don't....they win it.  


This Week in Training
Distance
Our coach, Chris Tafelski, is currently flying home from Oregon after his Westfield Blue Devils placed 22nd at the high school national championships.  He won't arrive home until midnight, so the week's plan will come tomorrow.  What he did say, over text message from the West Coast, was Monday's run should be a recovery one with the regular strides afterward.

Sprints
After an outstanding time trial, we'll put in a solid day of volume on Monday, then come back Wednesday with an alactic session to sharpen for Saturday.  Details on departure time, etc. will be shared at Wednesday's workout.

Monday:  5 x (3x150 @ 800m pace) walk 50m rest; walk lap/set.  Hurdle mobility.
Tuesday: LIFT.  16 x 50m (stride 50m, walk 50m) stride, full warm up and down.
Wednesday 3 x (30, 40, 50, 60) acceleration mechanics.  Open hand offs.
Thursday: light LIFT.  10x100 stride, full warm up and down.
Friday: OFF
Saturday: RACE @ Manhattan College.
Sunday: 5 minutes recovery run; 4x100 stride; 5 minutes recovery run.

Saturday 4x400 Relays (in running order: lead-off to anchor)
A:  Ricardo, Alan, Duval, Mike
B:  Arvid, Tyler, Mark, Tony
C:  Jaris, Christian, Daniel, Andre
D:  Ky, Jason, Norbert, Reggie 


Results: Saturday's 300m/150m Time Trial
35.24/ 19.97   Alan
36.06/ 17.01   Mike
36.39/ 17.18   Ricardo
37.15/ 17.18   Duval
37.18/ 18.01   Tyler
37.22/ 17.25   Mark
37.33/ 17.18   Arvid
37.30/ 17.53   Christian
37.66/ 16.84   Andre
37.76/ 17.77   Wismith
37.92/ 17.85   Jaris
38.28/ 17.47   Gleb
38.00/ 17.14   Daniel
38.59/ 17.97   Tony
38.84/ LJ'ed    Jason
39.16/ 18.83   Reggie     
39.76/ 18.69   Norbert
39.76/ 18.58   Eric
40.38/ 18.26   Ky
40.40/ 20.20   Zak
40.69/18.69    Brian
45.46/ 20.56   Quanisha
45.56/ 21.07   Ataysia

Friday, December 2, 2011

This Weekend's Festivities

Team Run: Sunday, 9:30am @ Westfield Running Company

C'mon out to one of our last Sunday team runs on 2011 (yikes) at the Westfield Running Company (123 Quimby, Westfield).

For those that live near New Brunswick, the team van will leave at 8:50am from 106 Bayard Street (New Brunswick).  Word?  Word!




Sprinter Time Trial: Saturday, 1:00pm @ Metuchen HS
We've been talking about this for weeks, and the time has finally arrived.  Bring your spikes, bring your speed.  Everyone will do a 300m followed by a 150m.  On the line?  4x400 spots for next weekend's season opener at Manhattan College...and trash talking rights, obviously.




Ten Miler, Big Chill 5k on Next Weekend's Horizon
Big stuff next weekend!  If you're runnig the Big Chill 5k, be sure to talk to the team's race captain Mike Obsuth (obsmike92@gmail.com) about being placed on or team for the event.

If you're running the ten miler, contact the men's race captain Ashwin Anantharaman (ashwin_anantharaman@yahoo.com) or women's race captains Claire Tafelski (claire.tafelski@gmail.com) or Cathy Stutzman (stutzone@gmail.com).  


(11/28-12/4): Tremendous Turkey Trotting!


Ashenfelter 8k: Unexpected Heroes as GSTC Sweeps 
Glen Ridge, NJ- The great thing about a great team is that, at any time, unexpected heroes may emerge.

Short on runners for the Ashenfelter 8k on Thanksgiving Day, GSTC newbie Jeremy Stratton responded to last-minute email begging for one more runner to complete the B Team.  While the A Team would surely be a lock for team gold, the B Team needed a complete five-person squad with hopes to displace Sneaker Factory's A Team.  Only problem?  Jeremy, a 51 year old master's runner, hadn't raced a competitive 8k in ages, despite coming off an NYC marathon weeks ago.

Sure enough, the road racing veteran came through, hitting the 8k tape at 29:03- or 5:50 a mile.  Finishing as the B Team's 5th man, this secured the much-needed 1-2 sweep of the top two team places for the GSTC.  While once trailing the Sneaker Factory due to missing earlier Grand Prix races, the Golden have overcome a twenty point deficit, and are now tied with them, 50-50.

Ashwin Anantharaman had a huge PR (25:43) and led the A-Team to a convincing win over the NJ-USATF field.  Just behind him were a-team'ers Tony Harris (26:15), Mike Anis (26:15), Mark Del Monaco (26:25), and Tim Morgan (26:35).  Rollin Deas made his black and gold debut, finishing as the 6th man in 28:16.

Stratton's B Team, finishing second overall out of thirteen scoring teams, also included Mike Dixon (25:22), Chuck Schneekloth (26:37), Pat Lestrange (27:04), and Edsel Flores (28:51).  

Results here:  http://www.compuscore.com/cs2011/novdec/a8k.htm


Heibell Wins "5k"
Flemington- Well, we'll never fully know the story behind this one, but Chris Heibell (see attached) won Thursday's CEA-Johanna Foods 5k Turkey Trot in an impressive 13:55.  While determined to erase teammate Jeff Perrella from the club record books, running a race 1:00 short of 5k isn't the best way to do it!  Sadly, it sounds like a volunteer guided the runners the wrong way, past a small loop in the course, resulting in the swift times.  Either way, congrats to Heibell for reppin' the gold with a gold medal...regardless of how long the race really was.

  

Morgan Finds Redemption
We stress never over-racing here at the GSTC, but Timmy Morgan went rogue Saturday.  Two days after the Ashenfelter 8k, he raced and won the Westfield Five Mile Turkey Trot.  We understand you wanted redemption after a certain very elderly teammate nearly beat you Thursday, so we'll give you a free pass.  Congrats, Tim, on being Top Turkey in Westfield!  



Tafelski's WHS Punches Ticket to Oregon
Westfield- Congrats to GSTC Head Distance Coach Chris Tafelski.  After leading his Blue Devils to their third straight Group IV State XC Championship two weeks ago, Nike notified him TODAY that they were selected to compete in the Nike Cross Country National Championships.  As a qualifying team, Nike is paying for all expenses for seven runners and two coaches from Westfield HS to participate in the USA's most prestigious cross country high school event in Portland, Oregon!


10 Miler: The Clincher
New Brunswick, NJ- The NJ-USATF Open Men's Team Championship will come down to this final event, the ten miler, to determine the 2011 team champion.  After the GSTC finished 1st and the Sneaker Factory finished 5th in Thursday's Ashenfelter 8k, the team scores are now locked up at a dead-even 50 points to 50 points, with RVRR in third with 46 points.  Whoever wins the ten miler wins the team title....that simple.

Both the GSTC men and women will field teams in hope to sweep both the open men and open women team titles on December 11th.


Team Runs This Week
Monday-Thursday 5:30 @ RSC; Friday 4:30 @ RSC.  Sunday long run @ Westfield Running Company @ 9:30am.



This Week in Training
Distance
We'll have a few more workouts in these next two weeks, but the key is to top off the tank in terms of rest and nutrition. Be ready to roll!
 
Monday: Comfortable run + 8x80m strides.
 
Tuesday: if you're running the club nats 10k, go 10x800 at goal pace with 2 mins recovery.  If you're running the 10M, 5x mile at 10k pace +10 seconds.  Take recovery based on heart rate – when you get back down to 130-140, you're good to go.
 
Wednesday: Progression run.  Start out comfortable and drop it down to T pace with 15 minutes to go, then get down to 5k pace for the last 2-3 minutes. 
 
Thursday: Super easy 40-50 mins + strides
 
Friday: Tempo run – if you're running the club nats 10k, go 5 miles at 10k pace +15 seconds.  If you're going the 10M, go 6 miles at 10M goal pace.  Finish off by floating 4x200at mile pace.
 
Saturday – Comfortable run + 8x80m strides.
 
Sunday – 75-90 mins long run. 

Sprinters
Monday     5:45 @ MHS.  3 x (3x200) @ 45sec rest   (extensive tempo after saturday's alactic session)
Tuesday     recovery strides (10x100) + lift
Wednesday  5:45 @ MHS. 3 x (2x100) @ 30sec rest  (special endurance II: race prep)
Thursday     recovery strides (8x150) + lift
Friday        OFF
Saturday   1:00 @ MHS 300m & 150m Time Trial
Sunday      recovery strides 12x50 + lift