Perrella, Heibell Lead GSTC to Team Title
Earlier this morning, the Garden State Track Club men's open team won the NJ-USATF 5k Cross Country Championship in dominating fashion, as their five scoring teams placed 1st, 2nd, 4th, 5th, and 8th in the annual fall championship race. NJ-USATF officials confirmed this was the most dominant team showing in the meet's twenty-nine year history, as the GSTC placed 11 in the top 13, and 20 in the top 37.
This sets the stage for the GSTC showdown dual meet against the Central Park Track Club on 11/13 in New Brunswick for East Coast cross country bragging rights. Both teams will be competing at the USATF Club Nationals in Seattle on December 10th, and both have great chances to finish in the top five.
Superstars Chris Heibell and Jeff Perrella dueled for three miles, with Heibell (15:31) leading until the final stretch, until Perrella (15:28) pulled away for his first NJ-USATF XC Championship on a slow, wet, muddy Deer Path Park in Flemington. Heibell, a 4:11 miler, and Perrella, an Olympic Trials marathon qualifier hopeful, are two of the East Coast's strongest distance runners. A few strides behind them was Adin Mickle, making his gold and black debut in 15:53 for third. Long distance ace Mike Dixon, switching gears from 50 mile races to 3 mile ones, came in at fourth (16:02), with James Grimes (7th) and Steve Geiger (12th) rounding out the "A" team's win.
The A Team squeaked by the B Team 24-32, thanks to a surprise finish from Tony Harris (6th, 16:25) and supporting cast of Mickle, Ashwin Anantharan (16:33), Mike Anis (16:37), and Tim Morgan (16:38). The "Scarlet Team", comprised on all Rutgers students, ran exceptionally well, placing fourth overall. Sophomore Dan Teichmann, who later won the Eat the Cookie from Your Forehead Contest (see attached), led the way (17:27), with Zach Spiegel, Mike Obsuth, Kyle Flyer, Rob Klink, and Tyler Foss shortly behind him.
The Gorilla Green team, led by GSTC board member Alex Fowlie (17:48) was fifth overall, just in front of rival Sneaker Factory's A team. Zak Martin, Edsel Flores, Wismith Francois, David Grau, and Norbert Kuter rounded out the group.
Finally, the White Team placed 8th of 10 teams, as Nick Waclowski ran a huge PR of 20:16 to be the team's first runner. Corey Smith, Neil Verano, Thomas Segear, Stefan Symbleme, and William Herring comprised the GSTC's final scoring squad.
GSTC Women Place 4th in NJ-USATF XC 5k
The Lady GSTC'ers kicked off their fall racing schedule well, finishing fourth overall in the NJ-USATF 5k Championships. Leading the group was Claire Tafelski, who finished 5th overall in 21:41. Cahy Stutzman came in 15th overall in 23:49, with Liz Licorish (24:07/17th) running very well in her gold and black debut. Sprinters Quanisha Booker (24:41) and Shay Warren (27:56) finished fourth and fifth for GSTC, respectively, with Prudence Jones (29:17) running a season best for sixth overall.
Results here: http://www.compuscore.com/cs2011/october/xc5k.htm
Pictures Here: http://www.facebook.com/#!/GardenStateTC ("like" GSTC if you haven't yet!)
Race videos here: http://www.youtube.com/user/cschneek (click "uploads" to see all 15 videos)
Porpora's Team 7th in Hartford Relay Marathon
GSTC board member Amy Porpora ran in the Hartford Relay Marathon on October 15th, and her team finished 5th in their division and 7th overall of 125 teams. Wow! Their average pace was 7:41 a mile, and if I was more organized...this would have been in the team email two weeks ago. Way to go Amy!
GetTheGorilla 5k: Three Weeks and a Countin'
Either you're racing or volunteering, but either way, all hands on deck for our big party on 11/13. We got Central Park TC coming for a dual meet, hundreds dressed in costumes and centipedes, and a gorilla running crazy right here in New Brunswick! Tell friends and family...it's gonna be NJ's best race of the year...
A Warm Welcome
The GSTC grows, on average, by about 3-5 runners a week. This past week, we welcome some very special folks. First, props to Corey Smith and William Herring for both JOINING and RACING the NJ-USATF 5k in the same week. Wow....now that's some quick team loyalty!
Next are four fantastic tracksters who we are very excited about. Eric Babb was a standout long jumper at the University of Kansas, where he PR'ed at a whopping 25-9 in 2007. Wow! David Fanfan was a 41' triple jumper from North Brunswick last year, Mallory Campbell was a standout sprinter for LaSalle last year, and Reggie James set Kean University school records three years ago in the 500m, 4x800, 4x400, SMR, and the DMR. Welcome to the GSTC, everyone!
Team Distance Runs
Monday - Thursday: 5:30 @ Rutgers Student Center
Friday: 4:30 @ RSC
Sunday: 8k race @ Deer Path Park
This Week in Training
Distance: (cjtafelski@yahoo)
The focus this week is on recovery and preparation for next Sunday's 8k. If you're not feeling well on Tuesday, shut it down early. No sense digging yourself deeper if you're not fully recovered.
Monday: Recovery run.
Tuesday: 8x1k – first 2 at 8k race pace + 5 seconds, 4 at 8k race pace, 2 at 8k race pace -5 seconds. Thorough warmup and cooldown is key. Take equal recovery time as run time.
Wednesday: Comfortable run + 8x80m strides.
Thursday:16x400 at 5k race pace on 2:30 – you start a 400 every 2:30 – so if you run 75, you get 75 seconds recovery. Make sure you get in a nice long cooldown afterward.
Friday: Comfortable run + 8x80m strides
Saturday – Shakeout! 3-6 miles easy + strides. Visualize Victory.
Sunday – USATF 8k XC Championship.
Sprinters: (chuckschneekloth@hotmail)
Monday: 5:45 @ Roosevelt 6x150 (50/50/50) @ 3:00, 1x300 hard, stations (special endurance I)
Tuesday: 12x100 stride (lift)
Wednesday: 5:45 @ Roosevelt 3 x 200 uphill, then 2x50 quick, stations (speed endurance)
Thursday: 15 minute run (lift)
Friday: OFF
Saturday: 10:00am @ Roosevelt Extensive tempo (16x200), no stations (extensive tempo)
Sunday: 12x50 easy stride (lift)
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Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions
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