(4/30-5/6): 4x400 Wins at Penn Relays; Heibell Smashes 5k Club Record

4x400 Wins Olympic Development Heat at Penn Relays

Philadelphia- In January, the quartet of Mike Brito, Ricky Garcia, Duval Sewer, and Tony Harris stunned some of the country's most established clubs at the US Open in the lone club event, the Sprint Medley Relay.  Fending away CPTC and Shore AC, the defending co-national club track and field outdoor team champions, the GSTC outleaned Zenith Velocity by .01 to win the coveted gold medals at Madison Square Garden.  Afterward, the group agreed this would be a hard feat to replicate for the rest of the year.

Well, on Friday at the Penn Relays, they found a way to do so.

Lead off Brito handed off a step behind the leader with a fast 49.5 lead-off, but Garcia sizzled a 48.9 split that pushed the Gold in the lead- for good.  Sewer opened up the gap with a 49.2 next leg, and Harris (49.6) brought home the baton in a club-record 3:17.72, clinching the club's first-ever win at historic Franklin Field. 

Now the group awaits to hear back from the adidas Grand Prix Diamond League meet at Icahn Stadium on June 9th, where their application for a lane is pending.  This is one of the most prestigious meets in the world, and defeating regional powerhouses Central Park TC, Zenith Velocity, and Shore AC on Friday puts them in a strong position to get accepted into it.

See the entire race here:  http://www.youtube.com/watch?v=Gs_NiOsfm5A&feature=share (wow= 386 views already???!!!)

See the final 150m here:http://www.runnerspace.com/eprofile.php?event_id=633&do=videos&video_id=65631

Heibell Runs 14:42, Breaks 5k Club Record

While many of you were winding down your Thursday night at 10:00pm, Chris Heibell was toeing the line for the Penn Relays Olympic Development 5k.  After leading numerous laps in 71-72 seconds, he finished 13th overall in 14:42.43.  How fast is that?  That's 4:43 a mile fast....that's fast.

Check it out--> http://www.runnerspace.com/eprofile.php?event_id=633&do=videos&video_id=65436  

Brito Finishes 9th in Penn Relay OD 400IH

Philadelphia- It was cold, it was early, and it was the day after his 4x400, but hurdler Mike Brito finished 9th overall in the Olympic Development 400 intermediate hurdle race.  His time, 54.24, was 6th in the seeded heat Saturday morning at 9:05am.

Brussard Leads GSTC at Lion Invitational

Lawrenceville- Hurdler Alan Broussard had a banner day Saturday, finishing 3rd in the 110HH (15.12) and 4th in the 400IH (54.71) a the TCNJ Lion Invitational Saturday afternoon.

Half milers Zak Martins (2:00.38) and Norbert Kuter (2:01.99) both recorded PRs, while Jibril Beamon (20-5) grabbed 6th in the LJ and the 4x100 relay relay of Marquis Cole, Antonio Gaines, Duval Sewer, and Arvid Pansanjan ran 43.15 to take third and set a new club record in that event.

Out of thirteen teams competing, despite the Penn Relays 4x400 group resting, the GSTC placed 2nd, 4th, 8th, and 10th in the mile relay.  The A Team of Daniel Brathwaite, Tyler Foss, Mark Parisen, and Sewer ran 3:26.86 all by themselves in the slow heat, as a first-heat DQ nearly lost them the chance to compete at all.  See TM Award below for more details, and here's the race: http://www.youtube.com/watch?v=iO2BcbkizWk&feature=youtu.be.  Oh, and here's the B, C, and D teams getting to work: http://www.youtube.com/watch?v=E02Gz1ckq7Y&feature=youtu.be.  

    

Results here: http://www.tcnjathletics.com/documents/2012/4/28/2012_Lions_Invite_Results.htm?id=2433

GSTC in the News

Article on GSTC and USATF-NJ 5k Championships

http://www.dailyrecord.com/article/20120428/NJCOLUMNIST4005/304280019/1002/NJSPORTS/Garden-State-Track-Club-stomps-the-competition

Article on Tom Poland

http://www.dailyrecord.com/article/20120414/NJCOLUMNIST4005/304140018/Morristown-man-gaining-momentum-racing-scene

 

TM Award: Only One Deserving Culprit Last Week

Watch lane three!  The command "runner's set" does not mean take two steps forward, but that's what a-team 4x400 leadoff Daniel Brathwaite seemed to think in the below link.  Chuck bargained to slip the DQ'ed team into the final, slowest heat....whereas the ran 3:26 and finished second overall at the Lion Invitational at TCNJ.    All's well that ends well, but false starting like this is a sure-bet onto the TMA list.

http://www.youtube.com/watch?v=0xEsMOX-rBU&feature=youtu.be

But you know what, we'll share the wealth and mention Kristin Cupido's missed practice on Thursday because, well, she couldn't find her car keys after thirty minutes of looking.  Boooo!

***Team Runs***

 

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC ; COLLEGE AVE MILE LEADERSHIP MEETING 8:30 @ SKINNY VINNY'S

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: --

Sunday: 5 MILE USATF-NJ CHAMPIONSHIP!

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

May 3: Ironman Invite @ Don Bosco Prep

1) FREE ENTRY 2) FAT track times! 3) FREE ENTRY
 
We will have the following open races on 5/3 @ Ramapo College:
 
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
 
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival. 
 
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!

THE COLLEGE AVE MILE

Six weeks away!  It's quite simple: if every member runs and brings two friends, the event will be a huge success.

Post this on your FB wall once a week....http://www.facebook.com/CollegeAveRoadMile

And sign up here:  http://www.gardenstatetc.org/college/mile.html.  

Quotes of the Week

"Hey, yeah, I just wanted to put in a couple extra miles before the team run."  -Woody Kongsamut, twenty minutes before the run at Buccleuch Park

"You know, I knew a teacher who got fired for that years ago."  -Mike Obsuth, in response to the comment, "Man, I need to start training harder- pretty soon Woody is gonna be riding my back."

"Out in front, it's the Garden State Track Club- 3:17.72 for the win!"  -Penn Relays announcer Friday

"Do you guys know Adin Mickle?  I'm his cousin Molly!"  -Molly Mickle at the Lion Invitational

"How you feeling after that 100?"  -text from Jason Staggers to Chuck, shortly after the Penn Relays 65-70 year old 100 meter dash event.

  

This Week in Training

DISTANCE

Monday - comfortable run + 8x80m strides or 8x10s hill sprint

Tuesday - 6x1k @ 5M pace with 2:30 rest, followed by 4x400 @ mile pace with 2 mins rest, then 2x200 @800m pace with 1:30 rest.

Wednesday - progression run of 75% long run duration.

Thursday - super easy 40-60 mins

Friday - If you're racing Sunday, go for a fartlek run of 50-60 minutes with a handful of race-ace pickups.  Don't go crazy, take it on feel.  If you're not racing, go for 6 sets of 600/200 at 2M pace/800 pace - take a 100m jog between 600 and 200 and 3 mins between sets.

Saturday - comfortable run +8x80m strides or 8x10s hill sprint OR shakeout for those racing Sunday

Sunday - RACE or long run.

Sprinters

Monday    5:30 @ HP   400: 4 x (350/50 @50m walk; 4:00)    800: 3 x (1000/200) (5k/800 @ 1:00/4:00), then 4x150 quick

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400:  4x [3x200] (30, 28, 26)   800: 8x400 @ 1600m (2:00)

Thursday 400: 16x50 stride; 800: 45min run

Friday  OFF

Saturday   Noon @ BA   400:  1x100, 1x200, 1x300, 1x200, 1x100  800: 1x200, 1x500, 1x300, 1x200

Sunday  400: 12x100 recovery, LIFT  Half milers- 5k @ USATF-NJ Championships

All Hands on Deck: College Ave Road Mile 6/10

Happy Wednesday from the GSTC Headquarters,

 

It is with both urgency and excitement that we write.  In six weeks, our club will be hosting the first annual College Ave Road Mile.  Much like our other two successful events, the Get the Gorilla 5k and Road Relays, we hope this event grows to support our two primary causes:

 

1.  low-income youth runners of NJ through Essays for Equipment,

2.  our own GSTC running community that supports runners of all ages and abilities.

 

However, there is much more at stake here than $2,500 of GSTC seed funds.  With a great event on June 10th, we will approach the USATF-NJ with a proposal to reform the aging Grand Prix Championship Racing Series.  Our hopes are to make the Grand Prix more relevant and appealing to all runners, and one way is to include the College Ave Road Mile in the Grand Prix. To make this argument, this event needs to be a success in its first year.

 

We've become the most successful club on the East Coast through teamwork, hard work, and a collective vision, and we're going to need that in these final six weeks.  Here is a modest list of what every member can do. 

 

 

 

1.  Like, then write encouraging words on its wall ("Can't wait!"), then post on your FB page....once a week.  People need to be nudged often!  http://www.facebook.com/CollegeAveRoadMile?ref=ts

 

 

2.  Sign up today.  Team events = fun = everyone is there! http://raceforum.com/registration/EventDetail.aspx?e=5075

 

 

3.  Forward attached application.  We all have friends, family, and co-workers who will race it.  Individual emails to people are most effective.  Send them ths link for more information, too: http://www.gardenstatetc.org/college/mile.html.

 

 

4.  Print and distribute/hang.  For Road Relays, I hung a flyer in the small gym of my apartment complex.  A resident, Amy, signed up for the race.  Then she signed up for the club.  This weekend she handed out GSTC flyers for seven hours at the UNITE Expo.  Small efforts can create amazing results!  Physically giving them to friends, family members, former teammates, etc. is even more effective!

 

 

5.  Attend Leadership Meeting.  May 1.  Tuesday night, after team workout, 8:30pm.  Skinny Vinnie's.  Be there.

 

 

 

Much like NYC's 5th Avenue Mile, our event could become one of NJ's biggest races that brinsg together all demographics of the running community.  However, that will only happen if we all play an active role, as races don't just take-off on accident or without lots of early hustling.  Think about it like this: if every GSTC member attended and brought two people, we'd have nearly 1,000 people at this event. 

 

Let's do it!

 

 

(3/12-3/18): Men Go 1-2, Women 2nd @ 20k Champs

Ogletree Wins 20k Title....by 2:13

Highland Park- GSTC's Cheyenne Ogletree dominated today's 20k USATF-NJ 20k Championship, winning it over Delaware's Sara Rusk by two minutes and thirteen seconds.  She averaged an impressive 6:23/mile for the 12.4 miles, which is actually 2:47 marathon pace, the Olympic Trials qualifying standard.

The women were second by 1:42 after the top four scorers finished.  However, three key runners weren't able to attend, and after GSTC's top three finishers, the Gold was winning by over a minute.  Indeed, things look promising once at full strength, as they should challenge for the 2012 Open Women's Team title.

Ogletree was joined by teammates Kristin Cupido (84:05), Meghan Decarlo (86:23), Lindsey Michaliszyn (94:51), Cathy Stutzman (104:02), and Erin Higgins (104:02).     

Men Go 1-2 in 20k Championship

The Black and Gold picked up where they left off in 2011, dominating the USATF-NJ's first championship grand prix race of 2012.

Perhaps what's most impressive, however, is that they did it without several of their top weapons: Jeff Perrella, Nicolai Naranjo, Patrick Lestarnge, Dan Teichmann, Zack Spiegel, Mark DelMonaco, Steve Mennitt, and Alex Fowlie.  This group, at full strength, would have given today's "A Team" an honest run for their money. 

Regardless, it was a battle of experience vs. youth for the men's individual title, and Mike Dixon (5:15/mile average) prevailed over Tom Poland (5:16/mile) by 14 seconds.  Stride for stride for nearly 11 miles, after dropping Fleet Feet's Justin Scheid and Sneaker Factory's Mike Rolek around mile 9, the seasoned marathoner pulled away from the former Columbia star in the final mile stretch.  It was Poland's GSTC grand prix debut--and his longest career race to date.

The A and B teams cleaned up, putting 10 in the top 15, all averaging 5:43 pace or faster.  These included Ken Goglas (68:30), Adin "Milkman" Mickle (68:59), Mike Anis (69:06), Tony Harris (69:08), Luis Romero (69:35), Ashwin Anantharaman (70:12), Tim Morgan (70:54), and Chuck Schneekloth (71:01).

Numerous other men ran solid races, including Ken Walsh (6:05/mile), Edsel Flores (6:10), Jeremy Stratton (6:24), Steve Bonica (6:41), and master Kenny Huryk (6:59).   

Total team times of the top three teams were GSTC A (5:42), GSTC B (5:55), and RVRR (6:00).

Results: http://www.fasttrackcoaching.net/timing/Results/2012-MILES-FOR-MUSIC-20K-TEAM-RESULTS.txt

Race Notes

Both Ashwin and Erin suffered minor injuries during the race, and we wish them speed recoveries.....this was the longest career race for Poland, Ogletree, Higgins, Mickle, Romero, Flores, Harris, and Michaliszn....this was the first time Anis beat Harris in a LONG time, and one can only wonder a different result had Harris not run with an untied shoe for final 8 miles....star marathoner Nicole Corre was called into work this weekend in DC- without that call, the GSTC women win the team title.....for second straight race, Schneekloth wins age group award and Harris goes home empty-handed...

DelMonaco Places 55 at USATF 15k Championships

Jacksonville, FL- Mark DelMonaco, GSTC's #6 man at Club Nationals this past December in Seattle, competed at the USATF 15k National Championships Saturday, 3/10, in Jacksonville.  Rolling through the first 5k at 16:40 and 10k at 33:56, he finished the windy course in 51:34, averaging 5:33/mile.   Results: http://www.gate-riverrun.com/grr12res.htm

Update: Tim Morgan Award

Despite two amazing nominations this week, we at the GSTC headquarters have been respectfully silenced.  After all, the guy stormed back with a sub 5:20 mile today to pass me in the final 400m.  Hats off to Mr. Morgan for a very gutsy race and incredible finish.  We've been humbled into silence, but don't worry....there are both many races and nominations on the horizon.  But for now, much love to Tim for a solid 20k today.  That said, please see attached picture at the massage table after the race.  He may have won the battle, but sure didn't come with some pain.  

Team Runs this Week

This is a funny week, as for whatever reason, many have reported crazy schedules, spring break, etc.  Perhaps we can arrange for some co-ed, team runs both Saturday and Sunday?  We shall reach out to the regulars throughout the week.

Quotes of the Week 

"Who the hell is this yellow team?" -reported comment from random spectator on course

"So, if I join you guys, will I just become really good?  Is there a drink or something you guys will give me?" women at finish line inquiring about the team

"I can't thank you guys enough for encouraging me to try this race.  I had an awesome time.  I will put up a solid effort to keep my training consistent from now on and hopefully help do some damage this fall."  - text from 20 year old Luis Romero, after spending 70 minutes on a train this morning to compete in his USATF-NJ debut

"Uhhhhhh....Chuck....where's the van?  Did you guys leave me?"  Melissa Menzl, who was volunteering at the fun run mile, to Chuck over the phone after he did, in fact forget her.  A TM Award nomination no doubt.

This Week in Training

SPRINTS

Two weeks before we open up at Monmouth Invitational....every session is important...every interval is integral...champions do the small things, and we are a group of champions....decisions regarding racing roster and racing lineup will be made this week and next....do the small things and sweat the small stuff!

Monday  6:00pm @ BA  400: 1x300 (800m pace), then 5x50 (accel/HH), 5x50 (max vel w 10m fly)     800: 1 x 1200 (@3200m), then 2 x (6x100) @300m pace w/ 100m walk (four circuits) 

Tuesday  400: 10x100 (LIFT) ; 800: 45-50 min run

Wednesday  6:00pm @ BA   400: 8 x 300 w/ 150m walk(@800m pace/ IH session)  800: 2x200 (30), 3x1000 (5k pace), 2x200 (30) 

Thursday   400:  10x50 stride, LIFT   800:  30min recovery

Friday   OFF

Saturday 12:30pm @ BA   400:  1x100 (@200), 2x250 (@400), 1x200 (@200); 800: 1x200 (@800), 3x450 (@800m), 1x200 (@200)

Sunday  400: 8x150 stride, LIFT   800: 60-70min run

DISTANCE

We are 1 for 1!  Recovery from the race is key so you can resume training as soon as possible.  Next up is the 15k on April 1!  We are due for some AWESOME weather this week, but with warmer weather comes the need for better hydration - you could slack on this during colder weather, but not now.  Make sure you're sipping all day long.

Monday - comfortable run and 8x80m strides - if you ran the 20k yesterday, take this run on feel.  You want to be able to roll on Tuesday.  Less is more - even if you really feel trashed and only go 20-30 minutes and skip the strides, that's fine.  

Tuesday - 4x2k at 10k pace with 2:30 rest (I recommend doing these off the track and on a soft surface, if possible).  Take a full recovery (you can use heart rate as a guide, get down to 130), then click off 2x400 at mile pace with 3 mins in between.

Wednesday - medium run of 75% long run distance - aim for no slower than 45 seconds slower than T pace

Thursday - Super easy 40-60 minutes

Friday - 4-6 mile tempo run at T pace.  Finish with 4x200 at 800 pace.

Saturday - comfortable run and 8x80m strides OR 8x8sec hill sprints

Sunday - Long run - try to get last few miles down to T pace +20seconds

   

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

20111 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

http://twitter.com/#!/GardenStateTC

http://www.facebook.com/#!/GardenStateTC

http://www.youtube.com/user/GardenStateTC

 

(4/23-4/29): GSTC's Best Weekend in Club History...Thus Far

***Team Runs: Come Out and Meet The Team!***

 

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (Skinny Vinny's pizza afterward!!!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: Lion Invitational

Sunday: 9:00am long run @ River Road 

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

This Week in Racing: Recap

 

Monday:  Six Beat the Heat in Boston Marathon

Boston- It's not even worth talking about times or paces when a marathon takes place in 80 degree heat.  It really isn't.  Instead, let's hear about their experiences first-hand and congratulate teammates Nicole Corre, Karen Auteri, Alex Fowlie, Mike Anis, Shawn D'Andrea, and Pat Lestrange for completing the Boston Marathon, an event they all qualified for based on prior performances.  Here part of what they had to say below:   

 

Nicole: "At mile 5 of the race i began feeling some breathing trouble and at that point i decided it was not worth it to struggle through another 20 miles just for a mediocre time. I stopped my watch and resolved goof off the rest of the race, have fun, high five every little kid on the course, and just enjoy the ride without worry."

 

Alex: "Boston was the most physically and mentally challenging race I've ever entered. To say I was "bummed" would be an understatement, but I know that I'm a better runner than I displayed on 4-16-12"

 

Mike: "As the temperatures climbed into the high 80's, I knew the Newton Hills would grind me to bits.  Heartbreak at mile 20.5, the steepest on the course, made me feel like I was slipping in sand.  But all throughout the first 22miles, people along the course came to the roadside from their homes offering anything they could to aid us along the way, orange slices, cups and bottles of cold water, sport drink, wet sponges and paper towels, and best of all, ice cubes!"

 

Karen: "The biggest lifesaver was this towel I bought at the expo. It stays cold when it is wet. I had it on my neck the first 9 miles, but then I tied it on my head like a turbin for the remainder of the race...I couldn't imagine running without it!"

 

Pat: "If I ever experience anything worse than the 2012 Boston Marathon, I must have been kidnapped and am being tortured daily. It was, hands-down, the hardest thing I've ever done...Every day I wake up and look at my Boston shirt in the closet and have to remind myself I can't wear it every day."  

 

Friday: Heibell Breaks 1500m Club Record

Princeton- Under the lights at Weaver Stadium, Chris Heibell ran a season-best of 3:52.75 for 1500 meters, lowering his own club record by .06.  Perhaps to fully appreciate this effort, let's convert this into a full mile: 4:07.6.  Wow. 

 

 

Saturday: Washington Hits Olympic Trials "B" in 400IH

Princeton- At Princeton's Larry Ellis Invitational, GSTC superstar hurdler Asia Washington ran an all-time PR of 56.78, placing second and dipping under the USA Olympic Trials "B Standard" of 57.00.  Her herculean effort fell just short of the Trials "A Standard" of 56.00, and the actual IAAF "Olympic B" Standard of 56.65. 

 

What this means, for Asia, is that the USATF will take the fastest 28 athletes who have run under the "B" standard.  However, to ensure a lane at the 2012 Olympic Trials in Eugene, she must hit the "A Standard."  She will take a few more cracks in May down south with hopes to do so.  Congratulations on a HUGE performance this weekend to Ms. Washington!

 

 

Saturday: Walsh Wins Jersey Shore Marathon Relay 

Da Beach- Ramapo grad Ken Walsh ran a leg on the winning team for the Jersey Shore Marathon Relay, which goes from Seaside to Asbury Park.  He ran the 2nd leg from Brick to Jenkinson's boardwalk in Point Pleasant, covering the 6.58 miles in 38:59 (or, 5:55 pace).  His team won both the Open Mixed Division and Overall titles....not a bad day at the office for Mr. Walsh.  Now if only he can win in court this week, as he fights his ticket from parking in friendly, welcoming Buccleuch Park...

 

Sunday:  Poland, Smith, MDM Hammer UNITE Half Marathon

Piscataway- Tom Poland lead a very strong pack of Gold and Black in today's Unite Half Marathon, as he finished second in 68:38.  Averaging 5:14 a mile in his debut half marathon, Poland pulled in $500 of prize money for his second place effort- a time just off Jeff Perrella's club record of 68:12 from last year's Philly half marathon.  Just behind him, in his GSTC debut, was Brandon Smith.  A former Rutgers standout and current grad student, Smith finished his first half in 71:59, good for sixth overall (5:29/mile).  Finishing 7th overall was Mark Del Monaco, averaging 5:33 a mile for a 72:51 finish.

 

As part of her Jersey Shore Half Marathon build up, GSTC woman's co-captain Claire Tafelski finished third in the 8k race, running 34:19.  Amy Denholtz also ran the 8k, squeaking under 10:00 pace as she ran 49:41, or 9:59/mile! 

 

Sunday:  GSTC Goes 1-2-4 in USATF-NJ Men's 5k Championships; "Year of Tim Morgan" Affirmed

Marlboro- There was plenty of pre-race hype: Gold, Black, and Ugly Teams fighting for a team title.  Morgan vs Polite.  Bonica vs DeCarlo.  When the dust finally settled, all that was left was one big, wet mess of gold charging the finish line.  The Men in Gold put 7 in the top 11, and 14 in the top 26, to once again dominate the third of nine USATF-NJ Grand Prix Championship races.

 

The Black Team edged the Gold Team, averaging 16:29-16:31, respectively, for a narrow victory by just six total seconds.  Leading the black team was Jeff Perrella (15:15/2nd), who entered his first race after a long winter of nagging injuries.  Filling out the self-proclaimed "Italian Team" was Tim Morgano (15:36), Luis Romero (15:42), Jeremy Stratton (17:53), and Tyler Foss (17:59).  Just behind them was the Gold Team, lead by Adin Mickle (15:38), Tony Harris (15:46), Edsel Flores (16:56), Mike Obsuth (17:05), and Zak Martin (17:06).  Finishing a disappointing fourth, thus spoiling hopes for a 1-2-3 GSTC sweep, was the Ugly Team of Ashwin Anantharaman (16:08), Chuck Schneekloth (16:16), Dan Teichmann (17:07), Zach Spiegel (17:16), and Mark Parisen (19:06).

 

Also racing for the Gold were Norber Kutert (18:15), Wilfredo Benitez (18:21/debut), Steve Bonica (18:45), Paul Fromholtz (18:46/debut), Rob DeCarlo (18:47), Woody Kongsamut (20:15/debut),  Meghan DeCarlo (20:20), Keith Anacker (20:43/debut), Nick Waclowski (20:43), William Herring (21:43), Michelle Tuchol (27:53), Prudence Jones (27:58/ 1:00 PR)

 

Team Results: http://www.fasttrackcoaching.net/timing/Results/2012-STOMP-THE-MONSTER-5K-TEAM.txt

 

The Start: http://www.youtube.com/watch?v=SzUjbuKxLRg&feature=youtu.be

 

The Finish: http://www.youtube.com/watch?v=NR3TJby56Eo&feature=youtu.be

 

Next Weekend: Penn Relays Preview

Philadelphia- It's Penn Relays time, and the GSTC will be out in full force.  To start, Chris Heibell will run the Olympic Development 5,000m Thursday night at 10:00pm.  The next day, Mike Brito, Tony Harris, Ish Robbins, and Marquis Cole will race the Olympic Development 4x100 at 1:20; Harris, Brito, Duval Sewer, and Ricardo Garcia will look to lower the club 4x400 record at 5:40.  At 7:20, Ken Walsh will run the 1200m leg for AT&T's corporate Distance Medley Relay.

May 3: Ironman Invite @ Don Bosco Prep

1) FREE ENTRY 2) FAT track times! 3) FREE ENTRY
 
We will have the following open races on 5/3 @ Ramapo College:
 
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
 
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival.
 
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!

 

This Week in GSTC History

In our first ever "This Week in History" segment, the GSTC won its first team title last year: Penn Relays Distance Classic. Wearing a women's singlet (ooops- that was my bad), Jeff Perrella debuted for the Gold and won the 5k road race that finished on the historic Franklin Field track; his teammates Chris Tafelski, Iuri Pinto, Mike Anis, and Hedolis Jaquez teamed up to win the club's first Penn Relay wheel. 

 

Quotes of the Week

"This was the song in my head when I was passing the second place women."  -Tyler Foss, playing "Eye of the Tiger" in team van after 5k today

 

"Oh, then they're not getting any of OUR pizza!" - Erin Higgins, with pizzas in hand, referencing another club that took up three tables (instead of one) at the UNITE Expo Saturday morning

 

"So, does this mean I'm stuck on the Ugly Team all year long?"  -Wilfredo Benitez, asking about the three designated teams for the 5k team championships

 

"I would like to publicly congratulate Tim Morgan on a fine race today. You were the better man today.  I would also like to take this time to now publicly and politely of course say, you will never beat me again." -Tony Harris

 

Tim Morgan Award Canceled This Week

Hey, the guy came into today's 5k championship and showed everyone who's boss.  If there was a good nomination, we'd probably include it anyway, but since there's not- our hat's off to "2012: The Year of Tim Morgan."

 

This Week in Training

Distance

Next GP race is the Our House 5M on May 6th, followed by the Newport 10k on May 12th.  So for those racing both, this will be our last full training week for a little while. 

Monday - comfortable run + 8x80m strides or 8x10s hill sprint
Tuesday - if you raced the 5k and need the recovery day, take it.  If you're ready to do work, go 4x mile at 10k pace with 2 mins rest, followed by 4x300 at mile pace, taking 100m walk/jog between. 
Wednesday - If you took another recovery day on Tuesday, Do the mile reps.  If you did the mile reps, then go for a medium length run of 75% long run duration - try to keep it fairly uptempo - you want a high quality aerobic run.
Thursday - super easy 40-60 mins
Friday - threshold run - 6-8 miles at T pace+10sec.  Don't forget to adjust the pace based on conditions.  Follow it up with 4x200 at 800m pace after you fully recover
Saturday - comfortable run + 8x80m strides or 8x10s hill sprint
Sunday - long run

 

Sprinters

Monday    5:30 @ HP   400:  3 x (2x300 @ 800 w/100m walk); 3x50 @ 200   800:  4x600 (float,@ 800m, float); 3x100 @ 400

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400: 2x100m @ 400, 1x300m @ 600, 2x100 @400m; 800: 3x200 @ 600m, 1x400 @ 800, 1x200 @ 400

Thursday 400: 16x50 stride; 800: 45min run

Friday  Penn Relays, or OFF

Saturday  Lion Invite @ TCNJ

Sunday  400: 12x100 recovery, LIFT  Half milers- 5k @ USATF-NJ Championships

GSTC Jacket Order: Final One of Spring Season

Greetings fellow runners!

 

Many have requested to purchase a GSTC warm up jacket recently, so here is your last chance this spring.

 

Please email back ASAP with size.  They are $40 each.

 

Thanks, and happy weekend to everyone!

 

-GSTC Headquarters

(April 16-22): Rider Invitational, Preview of Racing Week, and a TMA Clincher?

Washington Grabs Two Gold; Men Break 4x400 Club Record

Lawrenceville, NJ: Asia Washington had a huge day on the oval, dominating both the 200m (24.99) and 400m (54.92). While a few tenths slower than yesterday, she dominated the fields, racing the majority of both races alone up front. Read more about the former Hokie below as the selected Athlete of the Week. Meanwhile, watch her crush the 200m field HERE: http://www.youtube.com/watch?v=pxNDIQXD_1k.  Shay Warren, Ataysia Ingram, Alexis Mbakwe, and Quanisha Booker added a third place in the 4x100 relay (see picture).

 

The men had another solid day, as Mike Brito placed second in the 400IH in 54.25. Alan Brussard ran his second fastest time over 110HH, grabbing 2nd in 15.06. Tony Harris finished 3rd in a very hot 800m race in 1:54.12, and teammate Ricky Garcia took 4th in the open 400m in 50.03, a lifetime PR.  Others scoring points in the top eight were Mark Parisen (5th, 400IH, 55.30), Simon Vuong (7th, PV, 12-6), and Marquis Cole (8th, 200m, 22.75).

 

The foursome of Brito (50.5), Garcia (49.6), Duval Sewer (49.7), and Harris (48.9) finished a close 2nd to Monmouth in 3:19.51.  Not only is this a new GSTC club record, it marks the first time the club broke 3:20 for the mile relay. 

 

Watch the exciting, club-record 4x400 here: http://www.youtube.com/watch?v=r3DnmV8a2SU&feature=youtu.be

 

While you're at it: watch the C team dominate the second heat, with the D and E teams mixing it up: http://www.youtube.com/watch?v=5vVASaErGZs&feature=youtu.be.

 

Find results here: http://www.gobroncs.com/ViewArticle.dbml?SPID=11869&DB_OEM_ID=20200&ATCLID=205413897

 

Huryk Wins Age Group at Colonia 5k!

We can't confirm his time, but master's runner Kenny Huryk won the 45-49 age group Saturday morning at the Colonia 5k.  Good to see both the tracksters and the master's road racers reppin' the gold this weekend!

 

 

***Team Runs: Come Out and Meet The Team!***

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (Skinny Vinny's pizza afterward!!!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: --

Sunday: RACE @ USATF-NJ 5k Championships

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

 

Quotes of the Week

 

"Eating cake after running a 4x400 feels really...weird." -Mike Brown while eating birthday cake for Mike Brito yesterday shortly after leading off E Team 4x400

 

"i remember when they invented stretching"  -Mike Obsuth, pretending to be Jeremy Stratton, the team's 52 year old master blaster

 

"What? Only two minutes rest?  God $%^& it, Tafelski!"  -Tim Morgan, moments before the Tuesday workout after hearing the rest between the 800s

 

"Ask not what the GSTC can do for you- ask what you can do for the GSTC!" -Mike Anis on Tuesday night while furiously stuffing GSTC recruiting letters during Ashwin's birthday party celebration post-workout

 

"Chuck, where's the barbeque chicken?  This is unacceptable."  -Jeff Perrella's first words upon viewing the six pizzas Chuck bought for Ashwin's birthday

 

"Yeah, you missed a letter- an extra s!"  - Mike Anis on Facebook, regarding the mispelling of Ashwin's cake that read "Aswin"

 

"I'm looking forward to breaking out the GSTC singlet tomorrow and doing work."  -Shawn Deandrea in a text re: Boston Marathon tomorrow

 

 

Tim Morgan Award--Clinched for 2012?

Remember last week, on Saturday after the Princeton meet, when Zak Martins lost his cell phone IN the team van, as it somehow slipped into a crack on the dashboard?  And, he undid much of the van's dash to finally locate it?  Well, the story isn't over.

 

Two days later, when team members stepped into the van for this Monday's track workout, the van wouldn't start.  A look up revealed Mr. Martins left the van lights on, and sadly...this is the SECOND time this has happened in 2012, along with two other episodes of leaving the doors unlocked.  This required a Tuesday trip to Sears, a brand new $117 battery, and an hour of labor from Tony Harris to pull out the old one.  Strike four, Z-Mart....you have won a second consecutive TM Award nomination! 

 

 

This Week: GSTC Racing Preview

Monday:  BOSTON MARATHON.  Mike Anis, Shawn Deandrea, Nicole Corre, and Alex Fowlie are lacing 'em up tomorrow, and conditions couldn't be worse: 88 degrees.  Ouch.  Good luck, be safe out there, and do some work!

 

Saturday: PRINCETON INVITATIONAL.  Asia Washington will look to avenge a silver and bronze two weeks ago in one of the East Coast's most competitive track meets.  After winning both the 200 and 400 yesterday at the Rider Invitational, she will challenge for gold in both events!

 

Sunday: USATF-5K MEN'S OPEN CHAMPIONSHIP.  The GSTC men will look to make USATF-NJ history this Sunday, as they aim to sweep the top three team places.  They've gone 1-2 numerous times, but never 1-2-3.  Those three teams include the Gold Team (Anthony Harris, Adin Mickle, Edsel Flores, Mike Obsuth, Zak Martins, Zach Speigel, Norbert Kuter), The Black Team (Jeff Perrella, Luis Romero, Rollin Deas, Tim Morgan, Rob DeCarlo, Steve Bonica, Tyler Foss, Woody, Stratton), and The Ugly Team (Chuck Schneekloth, Ashwin Anantharaman, Dan Teichmann, Chris Tafelski, Adam Nalven, Mark Parisen, Keith Anacker, Nick Waclawski).

 

Sunday: UNITE HALF MARATHON.  Big Tom Poland goes for the win and $1,000 right here in tropical New Brunswick!

 

Athletes of the Week: 4/2-4/8

Asia Washington.  At the Sam Howell Invitational, Asia impressively finished 2nd in the 200 (24.18) and 3rd in the 400 -time (54.71). A former All-American and many-time All-ACC 400 hurdler at Virginia Tech,Asia is one of the East Coast's most dominant sprinters.  A few fun facts about Asia: she has two favorite breakfast foods, including strawberries and creme instant oatmeal, and an egg and cheese bagel.  When not closely monitoring her diet, her favorite dessert treat: Cold Stone butter pecan ice cream with gummy bears!  Her pre-race rituals include listening to Waka or Gucci, always wearing black socks, hitting the ice tub the night before, finding the right headband to match the uniform, and visualizing the toughest workout of the week--which reminds her the race won't be anything compared to it.

 

Tony Harris.  At the Sam Howell Invitational, Mr. Polite broke a year-old club record in the 800 meters, racing to a heat-win in 1:53.12.  He later anchored the 4x400 to a fourth place finish in 49.7.  Known for breaking hearts in the final stretch of any race, he especially enjoys beating Mike Anis at any distance, at any time.  In terms of a favorite breakfast food- Golden Grahams, and interestingly enough- his favorite treat is gummy bears, similar to Asia.  He listens to Eminem's No Love before a race, and thinks about his daughter, Kadence Jade, as well.

 

Athletes of the Week: 4/9-4/15

Shay Warren.  A former standout at Long Island University, Shay has battled back from a knee injury and had her first meet back this weekend at Rider, racing the 4x100, 400m, 200m, and 4x400m.  She placed 10th in the open 400m at 60.91 and lead-off the 4x100 relay that finished 3rd overall.  Her favorite breakfast food is corn beef hash, and she LOVES strawberry ice cream as a post-race reward.  She doesn't listen to music before racing, and hasn't any pre-race rituals. 

 

 

Mike Brito.  Mr. Brito turned 30 this Saturday, and celebrated by winning the seeded-heat of the 400 hurdles in 54.25.  Although a Rider athlete finished just two tenths faster than him from a slower heat, he won the fast heat in dominating fashion.  He later lead-off the 4x400 team to the club's first sub 3:20 clocking, as they finished 2nd in 3:19.51.  Mike's pre-race meal is always the same: penne vodka with grilled chicken, and every pre-race breakfast is a Portugese roll with two eggs over easy.  A listener of alternative rock before his races, he keeps to himnself before racing-- "not on purpose, but I just get nervous and irritable."  His favorite treat?  Reese's peanut butter cups!

 

This Week in Training

Distance

Men's 5k championship this week - here we go!

 

Monday - comfortable run + 8x80m strides or 8x10s hill sprint - HYDRATE!
Tuesday - Let's break up the reps a bit:

  1200 @5k pace, take 3 mins rest

  4x300 @ mile pace, walk/jog 100m (jog 200 after the last one)

  1200 @ 5k pace, take 3 mins rest

  4x200 @ 800 pace, walk/jog 100m

  1200 @ 3k pace (jog 200 after the last one)
Wednesday - progression run of 75% long run duration - try to get it down to 5M race pace for the last half mile or so.
Thursday - super easy 30-60 mins
Friday - If you're racing, go for a comfortable run with a few race-pace pickups thrown in - nothing crazy, just touch on race pace a few times during the course of a normal distance run.  If you're not, go for 4x2k at 10k pace with 3-5 minutes recovery - check your heart rate to determine your recovery - when you're under 140, you're ready to go again.  Take a full recovery and then go 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec with 200 walk/jog in between.
Saturday - shakeout for those racing OR comfortable run + 8x80m strides or 8x10s hill sprint.
Sunday - 5k Race or long run.

 

 

Sprinters

Monday    5:30 @ HP   TBA.  Sorry.  I gotta get some sleep.  Text me if need be, fool!

Tuesday   400: 10x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  TBA

Thursday 400: 16x50 stride; 800: 45min run

Friday  off

Saturday  12:00 NOON @ Bishop Ahr TBA

Sunday  400: 12x100 recovery, LIFT  Half milers- 5k @ USATF-NJ Championships

 

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

20111 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

http://twitter.com/#!/GardenStateTC

http://www.facebook.com/#!/GardenStateTC

http://www.youtube.com/user/GardenStateTC

 

Re: 5k Road Championships 4/22

Gentlemen,

The 5k Championship is almost upon us. Here are the nuts and bolts. Look for your name to see which squad you are on.

Who: After much deliberation, we have decided to spread the talent around. This does not mean that I will be doing another pin-up calendar, but what it does mean is that we will have 3 teams that will compete for the top spot and take 1-2-3. Everyone, down to our 5 and 6 guy need to bring their A-Game if this going to work. When we get down to the 5k range, there are a lot of guys who come out of the woodwork and drop a solid performance. We have to be prepared for some stiff competition since we aren't guaranteed anything. Note: If you want in, let me know and I can get you on a team ASAP!

A-The Gold
Anthony Harris, Adin Mickle, Edsel Flores, Mike Obsuth, Zak Martins, Zach Speigel, Norbert Kuter,

B-The Black
Jeff Perrella, Luis Romero, Rollin Deas, Tim Morgan, Rob DeCarlo, Steve Bonica, Tyler Foss, Woody, Stratton

C-The Ugly
Chuck Schneekloth, Ashwin Anantharaman, Dan Teichmann, Chris Tafelski, Adam Nalven, Mark Parisen, Keith Anacker, Nick Waclawski, Urok (I refuse to spell it correctly)

What: Stomp the Monster 5k, Grand Prix Points on the line http://www.stompthemonster.org/Event_5KRun.html . It's also likely there will be a biergarten (think of a beer fountain) trip afterward since there is one right nearby.

When: The race starts at 10:30 AM, in the middle of that mid-April heat.

Where: Marlboro, NJ

From the website: Directions to Race:
From Route 18 South: Exit 29, left on 520, left on Wyncrest, right on Recreation Way
From Route 18 North: Exit 25A to Route 79, left on School Rd, right on Wyncrest, left on Recreation Way
Garden State Parkway South: Exit 123, Route 9 South, 18 South (follow directions above)
Garden State Parkway North: Exit 98, 138 East, 195 West (left exit), 34 North, 18 North (follow directions above)
From Shore Points: 34 North, 18 North (follow directions above)
From NJ Turnpike: Exit 8, 33 East, Route 9 North, right on Taylor Mills Rd, left on Lafayette Mills (becomes Wyncrest), left on Recreation Way
Parking Information:
Parking is available on-site using the following address: 1979 Township Drive Marlboro, NJ 07746
Parking is also available at the Marlboro Library: 1 Library Ct & Wyncrest Dr. Marlboro, NJ 07746-1184
Parking is also available on side streets off of Kennedy Dr.

Why: Because the gods willith it.

How: The team van leaves 10 Dennis Street, New Brunswick at 8:30 AM. All are welcome to drive straight to the race or get a ride from Chuck in the van.

Race Registration: http://www.active.com/running/marlboro-nj/stomp-the-monster-5k-run-and-festival-2012-sa640

Email: Shoot me your bib number as soon as you know it so I can submit the teams as early as possible.

Clerical Information for new members and for all to consider:
USATF-NJ Race Info:
Find your membership number: https://www.usatf.org/membership/help/number.asp 
Join/Renew your USATF-NJ Membership: https://www.usatf.org/membership/application/
New members: E-mail a copy of your driver's license to: services@usatfnj.org. 
GSTC Membership - If you haven't submitted your application and dues for 2012, make sure to do so before the event (insurance purposes). Membership application: http://www.gardenstatetc.org/images/GSTC_Membership_Application.pdf

Feel free to email me back with any questions.

Word up,
Jeff

http://www.youtube.com/watch?v=MZjAantupsA

Harris, Washington Lead Charge in Princeton; Women Win 15k; Ashwin's Birthday

Washington Finishes Top Three in 200 & 400

Harris Wins Two Races, Breaks 800m Club Record at Sam Howell Invitational

 

Princeton, NJ: Asia Washington had a great day at the races, placing 2nd in the 200m (24.18) and 3rd in the 400m (54.71) yesterday at the Sam Howell Invitational hosted by Princeton University.  While both races were club records, her 400m race also broke the previous meet record of 54.90.  

 

Tony Harris continues his outstanding season, as he won heat four in a PR and GSTC record 1:53.12.  The former record holder of 1:54.15, Chris Heibell, couldn't be reached for comment last evening (sulking maybe?).  Harris also anchored the 4x400 relay in 49.7, which won the second heat in 3:22.69; this placed fourth out of nineteen relays.  He teamed with Mike Brito (51.2), Ricky Garcia (49.6), and Duval Sewer (51.5).  Check out Tony winning his 800m heat here http://www.youtube.com/watch?v=4WFWE32FkNs&feature=youtu.be, and check out the 4x400 doing what they do best, win: http://www.youtube.com/watch?v=0iYzHaR0ERs&feature=youtu.be

 

All four relay members came off a race within 90 minutes of the relay, so the 3:22 was on tired legs.  Brito crept closer to the club record of 53.33, as he ran 54.01 and finished third overall.  Just behind him was Alan Brussard, who finished fourth in 54.28.  Garcia ran 55.45 to place third in the second heat, and Sewer ran 1:58.22 to also grab third in his heat of the 800m.        

 

The B Team of Alan Broussard, Marquis Cole, Mark Parisen, and Ish Robbins ran 3:29.77 for the win in heat three, with the C Team of Antonio Gaines, Tyler Foss, Jaris Rousseau, and Daniel Brathwaite just behind them in 3:31.24.  The D team ran 3:35.58, falling just .02 short of outleaning the CPTC A team.  Felix Osorio, Norbert Kuter, Zak Martins, and Eric Weber all made their first Princeton University appearance, teaming up for the effort.  Check them out here: http://www.youtube.com/watch?v=Vfa22qMAyTA&feature=youtu.be.

 

On Friday action, Chris Heibell ran 3:58.06 in the elite 1500m race, placing 41st out of 62.  Hometown hero Timmy Morgan also ran a season-best of 15:13.41, finishing 50th out of 62 finishers.

 

Results here: http://www.goprincetontigers.com/ViewArticle.dbml?SPSID=46878&SPID=4268&DB_LANG=C&DB_OEM_ID=10600&ATCLID=205410166

 

 

 ***Team Runs...Ashwin's Birthday***

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (BIRTHDAY CAKE + PIZZA AFTER THE RUN!!!!!!!!!!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: 9:30am TBA

Sunday: LONG RUN TBD

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

Women Win USATF-NJ 15k Team Title

Middletown- Last week, we reported our women finished second overall in the USATF-NJ15k Championships.  It appears that, too, was an April Fools line.  When the results were published days later, the foursome of Cheyenne Ogletree, Erin Higgins, Meghan DeCarlo, and Karen Auteri had a total team time of 4:15:37, nearly three minutes better than the runner-up time of 4:18:03.  This put the ladies tied for first place in the USATF-NJ Open Women's standings, as both the GSTC and RVRR now have 18 points after two championship grand prix races.  The 5k in two weeks should be an exciting team race to watch!

 

Also, congratulations to GSTC'er Tara Rutkowski who placed 11^th in the three mile race at the Indian Trails 15k, winning her age group in 26:51!

 

Quotes of the Week

 

"There's no scholarships to Ivy League schools.  In fact, there really is no benefit to Ivy League athletics, outside of getting into a school you shouldn't have, like me."  -Tom Poland, reflecting on his time at Columbia University

 

"I lost my phone in the team van today, Chuck.  I mean, it's literally IN the van somewhere, maybe near the engine."  -Zak Martins (see below)

 

"That is the Garden State Track Club, winning ANOTHER heat of the 4x400 relay today.  What a great day for them!"  -Sam Howell announcer after the B team won heat three, which followed the A Team's win in heat two.

 

Fantastic TM Award Nomination

It doesn't get much better than this.  Half miler Zak Martins is driving the team van to Princeton, rocking out with his iPhone connected to the van's radio.  Goodness knows what happens next, but moments later, it slides into a crevice under the cup holders on the dashboard.  He attempts to pull it out with the adapter wire it's hooked up, and....it disconnects, and slides down into a deep, dark abyss.  Fortunate for him, unfortunate for his nomination, he and some teammates were able to remove a part of the dashboard after the meet and locate his phone ten hours later.  Awesome. 

 

Check out the final 150m of Timmy's race Saturday, battling a mustache that rivals even Jeffrey Perrella's best work:

http://www.youtube.com/watch?v=H860zZ1RKCE&feature=plcp&context=C447a13bVDvjVQa1PpcFPoWq_YxnMRwGTnb6zp2QrnqlQrJ7FBIZI%3D

 

This Week in Training

Distance

Two weeks until the 5k - let's cut it down!

Monday - comfortable run + 8x80m strides or 8x10sec hill sprints

Tuesday - 6x800 at 5k pace with 2 mins rest.  Take a full recovery, then finish with a hard 400, recover fully, then bang out a hard 200.  

Wednesday - moderate run of 75% long run duration.

Thursday - super easy 40-60 mins

Friday - threshold run - 4-6 miles at T pace.  Make sure you adjust for surface, temperature, wind, etc. when determining your pace.  It's better to run a few seconds per mile slow than it is to run too fast.  Finish with 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec (so for a 5:00 mile, you would go 55/53/51)

Saturday - comfortable run + 8x80m strides or 8x10sec hill sprints

Sunday - long run - get it down to near threshold for the last few miles.

Sprinters

Monday    5:30 @ HP   400: 2 x (10x100) @ 800m (50m walk back rest); 800: 4 x (4 x 250) w/ 50m rest @ 1600; 4min/set

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400 & 800: 3 x (2x100) @ 200 pace (1:00/5:00)

Thursday 400: 10x50 stride; 800: 35 min easy run

Friday  off, or shae-our run + strides

Saturday  @Rider Invitational

Sunday  400: 8x100, LIFT  800: 60-70min run

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

20111 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

http://twitter.com/#!/GardenStateTC

http://www.facebook.com/#!/GardenStateTC

http://www.youtube.com/user/GardenStateTC

 

Hurdlers Hammer at Monmouth; Tim Morgan Award Returns

Hurdlers Hammer at Monmouth

Brussard Wins 110 High Hurdles; 400IH Go 3-4-5-7 in Spring Opener

West Long Branch, NJ-- The GSTC opened up their spring track season yesterday at the Monmouth Opener against forty-one teams, and despite windy and colder conditions, came away with some big performances.

Alan Broussard, making his hurdling debut of 2012, had an incredible day.  First, he placed fourth overall in the 400IH in 54.59; hours later, he thundered to his first collegiate invitational victory, capturing the 110HH gold while fighting a +2.5 headwind (see attached picture).  Check out his win here: http://www.youtube.com/watch?v=I5MKneGG-PY&feature=youtu.be.

The intermediate hurdle crew had a dominating day, placing 3rd, 4th, 5th, and 7th overall.  Mike Brito (54.50) lead the charge, followed by Broussard, Ricardo Garcia (55.02), and Mark Parisen (56.18).  These were all career-best season openers...a great sign for the 2012 season. 

See the crew go 1-2-3-4 in the second of four heats here: http://www.youtube.com/watch?v=5WrsCUMKmhk&feature=youtu.be.

Other top ten finishes included Matt Sunga (4th/LJ), Jibril Beamon (8th/LJ; 5th/TJ), and Tony Harris (10th/1500).  

Harris anchored the 5th place SMR in 1:56.2, teaming with Brito, Broussard, and Marquis Cole to finish in 3:34.81.  3:33.76 was 2nd, with ESU winning in 3:31.  Watch Tony Polite go to work in the final 100m, catching and nearly passing the entire field: http://www.youtube.com/watch?v=KNZCQdE0MHA&feature=youtu.be.

Results here: http://njraces.com/results/2012-results/549-2012-monmouth-season-opener

 MDM Places 13th in Dallas RnR Half

Dallas, Tx- Mark Del Monaco, the GSTC globe trotter this spring, has again laced 'em up in a different state, today racing at the Rock-n-Roll Half Marathon in Dallas, Texas.  He finished 13th overall in 73:39, as visiting a friend brought him to the Lone Star State.  We are excited that he'll finally be racing in JERSEY, where he belongs, this Sunday in the USATF-NJ 15k Championships.

Team Runs This Week

Tuesday's Team Track Time was AWESOME last week, as we had 16 runners training on the track.  Let's shoot for twenty this week, and hopefully more can stay for dinner afterward, too....we had a fun time feeling like we were in college again!

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (food + drinks @ Olive Branch to follow!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center 

Friday: 4:30 @ RSC

Saturday: 9:30am TBA

Sunday: USATF-NJ Championships @ Indian Trails 15k

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

A Special Welcome to New Members...

We used to welcome all new runners in the weekly email, but then we stopped.  No explanation, but this week is a special week, and we'd like to welcome several talented newcomers to the GSTC family.

First, let's welcome Shawn D'Andrea.  A graduate of Philadelphia University, he has impressive PRs of 71:29 (half) and 2:31:39 (marathon).  We're excited to say he will make his gold and black debut this Sunday at the 15k USATF-NJ Championships.  Next, we're excited to welcome Mel Newbery to the email list.  She is the only runner in club history to attend a run BEFORE making the list.  A Princeton junior, she has run 16:35 for 5,000m.  Yes, this was no typo.  Damn.  And, out of no where, Chuck's old man fills out a team application and mails it in. This 62 year old can run sub-21:00 when healthy...let's get that master's team ready to roll! 

 

Yes, The Tim Morgan Award is BACK

#1: Jeff Perrella.  "I know a cool deli just a mile down the road" after today's long run.  This, of course, turns into an eight-car caravan of confusion, as we drove all over to find this "deli just a mile down the road."  If we didn't get texts the day of Road Relays AND the 20k asking for directions, we might show some mercy, but please- someone get this guy a map, or a GPS, or something.

#2: Tim Morgan.  "Hey, I'm on the campus, but I didn't bother to research where it is.  Where is it?"  Call ten minutes after the start of the USATF-NJ Meeting this Thursday, whereas Mr. Morgan arrived just twenty minutes late.  

#3:  Cheyenne Ogletree. As the story goes, three cars parked along the same spot, at the same time, after Road Relays in late February.  She allegedly read the street parking sign and assured everyone "We're good to park here!"  A $65 parking ticket later resulted in emails nominating the event.  One week she's athlete of the week, the next....ouch.

 

Quotes of the Week

"Where's our band of misfits at, coach?" - GSTC sprinter Brian Dennis, text to Chuck looking for the team upon arriving to Monmouth Opener track meet

"Why learn from your mistakes when you can just keep repeating them?"  -Tim Morgan, during today's long run

"Just saw a shady van leaves the (Busch campus) suites.  You know anything about that?"  -GSTC-RU runner Mike Obsuth text to Chuck, after dropping Simon Vuong off after track meet, who saw the van while throwing a football in the courtyard

"The only reason I'm hanging on is to not get beat by a girl."  -muttered during today's long run, while pack of eight guys (and one woman, Mel Newbery) ran 14 mile LR at 6:31 pace over hilly River Road course.  

"Pick me up a fat sandwich or I quit the club tonight." -Jeff Perrella text to Chuck prior to USATF-NJ Meeting.  He settled for a few pieces of cold pizza a half hour later. 

Athlete of the Week: Alan Broussard

Alan placed 1st and 4th in the 110HH and 400IH, respectively, at this weekend's Monmouth Opener.

He is a sophomore at Middlesex County College.  A former standout at JP Stevens HS, he juggles work (short-order cook at Polo Tropical), track practice, and school.  He joined the club one year ago, and he has most certainly attended the most GSTC sprint practices out of anyone in the group.  Before buying a car last month, Alan would walk 1.5 miles to practice three times a week from his residence in Edison to Metuchen HS.

Last year, he finished his season as the only GSTC athlete to score in two events at the USATF Club Track and Field National Championships, placing 7th in the 400IH (54.33) and 8th in the 110HH (15.22). 

This Week in Training

Distance

15k coming up this week!

Monday - comfortable run + 8x80m strides (or 8x8s hill sprints)

Tuesday - 4-5 sets of 4x400 at 5k race pace.  Within each set, take equal time of active rest at distance run pace.  Jog 3 minutes between sets.

Wednesday - moderate run of 75% long run duration

Thursday - Super easy 40-60 mins

Friday - if you're racing on Sunday, go for a fartlek run with 4 or 5 15k race pace pickups.  Keep it light, go on feel.  You want to go into Sunday feeling fresh.  If you're not racing, go for a 4-6 mile tempo run at T pace.  Make sure you adjust your T pace for the terrain, temperature, shoes, surface, etc.  Use your head - don't just go by what the charts tell you.

Saturday - if you're racing, go for a shakeout run and strides.  If not, go for another comfortable run and strides.

Sunday - 15k race OR long run.

Sprinters

Monday: 5:30 @ Highland Park. 400:  3 x (3 x150/100 w/ 50m walk rest) @ 800m;    800:  3 x 1000/200 (5k/800) circuits  rest 90/4

Tuesday: 400: 10x100 (wu/wd) LIFT; 800: 20min, 2x(8x100 stride), 20min  

Wednesday: 5:30 @ Highland Park.  400: 3 x (3x60) @ 200m pace (rest 90/full); 800:  3 x (2x150) @ 400m pace w/ 50m walk + circuits 

Thursday: 400:  wu, 12x50 stride, wd LIFT; 800:   45min recovery run

Friday  OFF

Saturday   NOON @ Bishop Ahr.  400: 3x300 @ 1200 pace(w/ hurdles), 2x200 @ 400.  800: 3 x (500/300/200) @ 1600  rest 75/4

Sunday    400: 10x150 stride (wu/wd); 800: 70min run

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

20111 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

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http://www.facebook.com/#!/GardenStateTC

http://www.youtube.com/user/GardenStateTC

 

(April 2-April 8): Poland Crushes Field, Course Record at USATF-NJ 15k Championships

Poland Prevails as Men Go 1-2 in Team Scoring

Middletown- GSTC superstar Tom Poland landed his first career USATF-NJ Championship this morning, as he sizzled to a 48:18 victory and $300 pay day for the win.  Running stride for stride with Mike Rolek, Poland actually fell a few strides back at mile 8, only to open up a six second lead in he final mile.  His time, a swift 5:12 pace over one of the hilliest and most challenging courses in the state, crushed the course record by a  blistering 90 seconds. Wow.

 

Meanwhile, the men's team put an impressive eight finishers in the top thirteen spots.  Running his best race in gold, Mark Del Monaco was the team's #2 man in 50:30 (6th), with the always steady Adin Mickle (7th) just behind him in 50:33.  A minute behind was the ever reliable Ken Goglas (51:31/8th), and next was Shawn D'Andrea, a 2:32 marathoner from Philadephia University making his black and gold debut (52:00/9th).  Closing out the men's scorers were the Blomfield College upstart Luis Romero (52:08), old man Chuck Schneekloth (52:53), Dan Teichman (54:55), Edsel Flores (56:33), and Zach Speigel (59:37).  The top seven GSTC runners would have won the race in 2009 (Luciano De Olivera won in 54:38).  The remaining men all ran very solid races, including 51 year old and 2000 and 2005 Indian Trails Champion Jeremy Stratton (59:39), NYC facial hair king Steve "This Course Was Easy, from what I remember, in 2003" Bonica (59:47), Rob DeCarlo averaged 6:36 pace en route to a fine 61:20 finish, and Kenny Huryk finished in 65:31.

 

The ladies, sadly, were a bit short-handed due to injury and last-minute lineup changes. Regradless, they did run well, with Cheyenne Ogletree once again leading the way. Finishing second overall, Ogletree averaged a very impressive 6:26 per mile finshing in 59:48.  In second, running her best race for the GSTC, was Erin Higgins, who dipped under 7:00 pace to hit the tape at 64:29, with Meghan DeCarlo right on her heels at 64:55 and Karen Auteri finishing up the scoring four in 66:24.   Rounidng out the team was Claire Tafeski (69:27),  Cathy Stutzman (76:23), and Prudence Jones (1:42:22).  It appears they placed second, but team results have yet to be published.

 

Individual results can be found here:  http://raceforum.com/2012/it.html

 

And, at West Point, Tim Morgan placed third in the 5,000m, running a very evenly paced 15:19, with mile splits of 4:58-4:56-4:56.  The 2012 prophecy continues! 

 

 

Your Monday Highlight: Tim Morgan Award Update

 

1.  From the Banks of the ol' Raritan:  Rutgers freshman Robert Klink runs first part of Wednesday progression run with jeans on.  After a mile of refusal, he finally agreed to wear shorts from Dan Teichmann's house.  Really, you can't make this stuff up.

 

2.  In a time crunch before today's race, Mike Anis was asked to fill out an application for Mark Del Monaco, as Mark was running late from Philadelphia.  You know, where it says "First Name" you write the first name; phone number, you write the phone number, etc.  Sure enough, in today's results, Mark's results read:  Del Monaco Mark.  C'mon, Anis!

 

3.  Half miler Wismith "Big Willy Style" Francois receives two texts Thursday that the team run was at 5:00 @ RSC.  What time does he show up and send a text asking, "It's 5:35-where is everybody??"  Yeah.....

 

4.  Sprinter Andre Sylvester texts that he couldn't go to practice Monday because "My phone broke, so I couldn't call you, and my glasses broke, so I couldn't drive to practice."  Sorry, but these excuses are shadier than the back side of a building.

 

5.  Newcomer sprinter Mike Brown told Chuck, "Hey, I live off campus- where do I go for practice?"  After agreeing to pick him up on campus, we realize Mike lives 70 minutes away, in Bergen County, as a commuter.  We suppose that's technically off campus... 

 

 

Team Runs This Week

Our second Tuesday Track Time was even bigger than the first, and what great energy was on the track!  Let's keep it going for week #3....

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (food + drinks @ Olive Branch to follow!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: 9:30am TBA

Sunday: 9:00am RIVER RUN LONG RUN (Easter Sunday)

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

ESU Connection

We forgot to give props to Chris Schneider, a distance star for East Stroudsburg University, who also ran for the GSTC last year both in the East Regional USATF Championships and USATF National Championships in the DMR.  Anyway, he ran a big 5k PR last weekend at the Monmouth Opener in 15:23, and he also brought on board a fantastic new recruit, Sam Jennsen, who has run 1:55 and 4:28 dufrig his four years at ESU.  We're excited to have them both on board come early May!

 

College Ave Mile

June 10th.  It's coming.  The First Annual College Ave Mile is just two months away.  Check check check it out: http://www.gardenstatetc.org/college/mile.html.

Sprinter's Saturday Pizza Meeting

We had pizza and had a meeting.  Here is the picture to prove it.  Goals were set, expectations were refined, and the remainign schedule was discussed.  Dream BIG!

   

 

Quotes of the Week

 

"Do you have an actual stop watch?  Because I have one I don't use if you want to use it.  I notice you use somebody's watch at practice."  -sprinter Marquis Cole in a very magnanimous text message to Chuck on Wednesday.  Funny thing is that he sees Chuck getting his OWN watch from Tony every practice that Tony borrows.

"Update!  Read my blog again! It's been updated!  Again!"  -Mike Anis, who is the team's new overzealous blogger, posting on the GSTC Facebook page

 

"All this running is paying off. I just tried on a pair of kids' sized shorts and it fine. Does that mean I could fit into the jeans? After all, I AM short." -Amalie Park, FB post

 

 

Athlete of the Week: Tom Poland

After capturing both a USATF-NJ title and a course record, Columbia grad Tom Poland is this week's Athlete of the Week. 

 

So what's his secret?  He runs 60-65 miles per week, and his typical hard workout is a long tempo run or progressive run.  Believing in the Fruit Punch Endurox as the post-workout drink of choice, he usually runs at....6:42am.  When not working in a running store, his guilty pleasures include pepperoni and habanero pizza along with...The Bachelor.  His favorite adult drink is Maker's Mark Bourbon, just in case you're thinking about a birthday or holiday present.  The Morristown native attended the Delbarton School prior to his Ivy League education at Columbia.  Check him ut here: http://www.gocolumbialions.com/ViewArticle.dbml?DB_OEM_ID=9600&ATCLID=925086.

 

   

 

This Week in Training

Distance

If you ran the 15k, you're probably going to feel pretty banged up, so I filled in two recovery days rather than the Tuesday workout.   Proper recovery is key to completing the rest of the training and staying healthy.  Don't push it for the sake of getting in one workout.

Monday - comfortable/easy run and strides

Tuesday - If you ran the 15k, go for a distance run on feel.  If you didn't, go for 5x mile at 10k pace with 2 mins rest.  Get a full recovery, then go 3x300 at mile pace.
Wednesday - Progression run of 50-90 minutes.  Enjoy the first third of the run, then let it roll.
Thursday - super easy 40-60 minutes
Friday - Let's get some faster stuff going.  8-12x400 at 2M pace with a 200 jog recovery.  Finish with 4x200 at 800m pace.
Saturday - comfortable run and strides/hill sprints
Sunday - Long run

 

Sprinters

The big week is upon us....Princeton's Sam Howell Invitational!

Monday- 5:30 @ HP.  800: 3 x (3x300 w/ 100m walk) @1600, 1200, 800 pace / 400: 2 x (300, 200, 100) @ 800 w/ 50m walk, then 5x50 starts @ 200m  

Tuesday- 800: 45 min recovery run; 400: 10x100 stride, LIFT

Wednesday- 5:30 @ HP.  800:  6x200 (1600--> 400).  400:  2 x (3x100) @ 400m pace - no lift 

Thursday  800:  30 min recovery run; 400: 8x50 stride.

Friday:  off, or easy strides/jogging

Saturday  RACE DAY @ PRINCETON

Sunday: 800: 70min LR; 400: 10x150 stride + LIFT