Thursday, June 28, 2012

GSTC's First Annual Olympic Trials Grand Prix

Hi everyone,
 
Here's the deal.
 
Tonight, numerous members of the GSTC will be gathering at Mike's Courtside in New Brunswick (1 Elm Row) to watch the trials on the big screen in the reserved private room from 9-11.  We are still having our group run at 6:15 at Buccleuch Park (under big gazebo).
 
Starting at 9pm, we will be playing the first annual GSTC Olympic Trials Grand Prix: a contest where we all complete the enclosed document and accumulate points through answering questions correctly.
 
You may fill one out at Mike's, print one out and bring it to Mike's, or fill one out and email it to us by 9:00pm this evening.
 
This is all done, of course, on the honor system: no cheating!
 
Results will be published in Sunday's weekly team email.
 
You've got four hours....we will be at Mike's by 8:00 for those interested.

Sunday, June 24, 2012

(June 25-July 1): Perrella, Heibell End GSTC Season with Fireworks; GoglasFest 2012 a Hit

The Legend Lives: Perrella Wins President's Cup
Millburn- Since the inception of the Garden Sate Track Club in 2010, elite men's captain Jeff Perrella has been both an enigma and an inspiration.  On the stage, he has won myriad titles, including the 2011 President's Cup, Penn Relays Distance Classic 5k, GSTC vs CPTC Elite 8k, USATF National Club track 10k, USATF-NJ track 10k, USATF-NJ Half Marathon, and USATF-NJ cross country 5k.  In 2012, he won the Spring Lake Five Miler, and came in close second at the USATF-NJ 5k and College Ave Mile races.
 
Behind the curtain, however, he's been fighting numerous injuries, ranging from hip, calf, and shin pain.  Many of his races, including his club record 68:12 half marathon (5:12/mile), and Monday's double-loop President's Cup  race, were done under-trained. Days ago, due to nagging calf pain and a heavy workload, Perrella toed the line runnng just four times in two weeks.
 
But, as club VP Steve Bonica says, there isn't much quiet in The Quiet Storm.
 
After lap one, Perrella ran in a small chase pack with Charlie Murphy and Tyler Udland, three seconds behind Morris Plain's Youssef Rochdi.  On the backstretch of lap two, Perrella still lagged steps behind, yet had opened up a sizable gap on the chase pack and was now running solo.  With hundreds cheering and lining the final stretch along downtown Millburn, the Saucony-sponsored Perrella finally pulled away with 800m to go, winning his back-to-back title 15:02.25 (see attached).  Averaging 4:50/mile, he hit the tape ten seconds before second place Rochdi came in.
 
Several other MIG's closed their season well, including PR performances from Edsel Flores (16:54.43), James Lothian (17:04.28), and Nick Waclawski (19:44.53)   The Year of Tim Morgan continues, as he finished his spring season with an 6th place, 15:33.66 effort, winning $25 in prize money.  This was seven seconds faster than his 15:40 race last year. 
 
The Living Legend Jeremy Stratton, 51 years young, came through in 18:32.16, a GSTC master 50s 5k club record.  Since not a grand prix race in 2012, only a handful of members elected to race the always-popular Monday evening race.
 
 
Heibell Wins Immaculata Race for Freedom 5k
Somerville- After a long track racing season, which yielded club records in the 1500m (3:50) and 3,000m (8:26), and 5,000m (14:42), Chris Heibell finished the season with a gold medal at the low-key Immaculata Race for Freedom 5k.  Crossing the finish line in 15:21, Heibell won his high school sponsored-race for the seventh time in a row.  Due to his win and love for contemporary boy bands, Heibell has been selected as the Athlete of the Week (see below).
 
 
Cupido Finishes 2nd at Lavallette 8k
Lavallette--Kristin Cupido, one of the major reasons for the GSTC's two-point lead in the open women's USATF-NJ grand prix this spring, finished second at the Lavallette 8k this Saturday.  Running 6:37 a mile, she finished in 32:54...a solid two minutes faster than her time last year.  However, sadly she was hit head-on by a wreckless driver (who swerved into her lane) the very next day, resulting in a broken hand and foot.  She's okay otherwise, and we all wish her a speedy recovery, as Kristin is AWESOME and one of our favorites.  If you'd like to wish her well, her email is: kcupi963@gmail.com.
 
 
MDM Competes at USATF Half Marathon Championships
Duluth, MN- Mark Del Monaco, the GSTC #6 man at the USATF National Club Cross Country Championships last December in Seattle, finished 80th in 71:16 at the USATF Half Marathon National Championships in Duluth, Minnesota two weeks ago.  That said, it may be his last team race for a while, as he has landed a job in Colorado, and will stay there for a while to train.  Great job in Minnesota, Mark, thanks for all the great races over the years, best of luck in Boulder, and we'll see you soon....!
 
 
Team Bayside HS Wins at Pine Beach 5k
Pine Beach- Every year, our homeboy Steve Geiger enters a three-person team, racing under Saved by the Bell characters called "Bayside HS" of course, with hopes to win the team title.  Geiger ran 16:40 as Samual Powers, Rob Decarlo ran 18:32 as Zack Morris, and Meghan Decarlo ran 20:37 as Kelly Kapowski.  For some reason, they didn't add up team scores, but by our math, team Bayside HS narrowly edged out Ocean Running Club by 15 seconds: 55:49 to 56:04. 
 
 
 
Team Runs This Week
TUESDAY - 6:15 @ Buccleuch Park's gazebo 
WEDNESDAY - 6:15 @ Morristown Running Company
THURSDAY - 6:15 @ Buccleuch Park's gazebo
SUNDAY - 9:00am @ Holmdel Park's gazebo
 
 
Walsh Dances w/ "The Big 5" at GSTC Beach Gathering
Brigantine- Dozens of club members gathered down at Brigantine beach this weekend to celebrate the conclusion of the spring racing seasons, and there was nearly as much excitement this weekend as there was all of the spring season combined.
 
Members came down Thursday through Sunday, with the weekend highlight coming Saturday night in Atlantic City.  The GSTC ladies were dressed to impress, yet the big winner of he evening was Ken Walsh.  You just can't make this stuff up; he had five large women, approximately 1.25 "tons of fun", impulsively start grinding up against him in The Blue Martini Bar at Bally's Wild West.  Walsh, who doesn't even know five girls let alone ever danced with five at the same time, was flustered both with excitement and a genuine concern for death via asphyxiation.    
 
A warm thanks to Ken Goglas and his family for hosting us in their house with countless bedrooms and pull-out cots.  Between the slip-n-slide, barbecue, beach-side runs, bike rides, beach visits, Atlantic City dance-a-thons, pub visits to watch the trials, and air-conditioned rooms....we all had a great time.  For more on the weekend, see the quotes of the week, or the pictures on the GSTC FB page.    
 
 
Quotes of the Week
 
"I run a 5 minute mile.  Everyone is my rival."  -Rob Decarlo, explaining why a 45 year old is a major rival of his- along with Steve Bonica
 
"Plaid shirt and plaid shorts?  You are NOT going out like that.  Change now."  -Alyssa Douma to a wardrobe-challenged Chris Heibell before going out to AC
 
"How about playing a song that came out when I was alive?"  --a younger Chris Heibell requesting a music change from 30 year old Karen Auteri
 
"Not only have we met, we had a 15 minute conversation after the College Ave Mile.  I guess I was memorable."  -Ken Walsh to Karen Auteri after she introduced herself to him
 
"Why Ken?  He would be the last person they should all go up to!  Ooops, I mean...."  -Alyssa Douma, ragging on Ken Walsh the morning after his escapdes in AC
 
"This week's email is gonna be rough.  I just have to accept that."  -Tim Morgan, after another week of follies that will earn him his own award...again
 
"You know you're out of shape when you get tired body surfing."  -Rob Decarlo.  Enough said.
 
"Hypothetical question for you: suppose a fat man, with a fondness for donuts, has decided to get his fat-ass back in shape. Furthermore, his fat ass is residing in Jersey for the summer...What would you advise this creature to do? When and where do you run? Is there room for one more?" -Chris Piekarski, Chuck's brother's old HS friend, in a FB email
 
"You don't have to run all the grand prix races, but if you don't, be prepared to get made fun of in the weekly email."  -Ken Walsh while recruiting Alyssa's friend to join
 
"Is this what you're NOT going to cook us this morning?"  -Ken Goglas to Karen Auteri as she described the french toast recipe she had previously planned to use for everyone
 
"All of a sudden you were sleeping next to me, and you kept creeping closer and closer."  -Chris Heibell to Tim Morgan, the morning after he stumbled mistakenly into the wrong bed (see attached)
 
Tim Morgan Award:  TIM MORGAN!
For a while, half miler Zak Martins was making a strong ush to claim the yearly award.  However, in the year of Tim Morgan, Mr. Morgan is slowly making a comeback, as evidenced by this weekend's behavior.  First, the guy comes 24 hours late because he was writing a blog article that hadn't a deadline, but he ended up waking up a 1:00pm, and yeah- same ol' story.  But then, somehow, he joins an elite class with Mike Anis to forget his ID on a major team outing (Anis forgot his ID during nationals trip to Seattle in 2011).  So, he spends the entire evening using Chuck's long-expired California license, resulting in him paying a cover and buying a drink before anyone else even got in, all for naught because we ended up not even entering due to the high cover.  After urinating on the top floor of a parking deck by night's end, two cars rock-scissors-paper fought over who to NOT have him in the car.  He ends up sleep walking later that night, ending up in Chris Heibell's bed as the big spoon.  And your winer of the TM Award is......drum roll.....Tim Morgan.   
 
Athlete of the Week: Chris Heibell
How many people do you know who run 4:08 for a mile, STILL wears silly bandz (fat duck and a rabbit, to be specific), loves songs like "Call me Maybe", shares a bed with Tim Morgan, enjoys shows such as "Gossip Girl", "Big Bang Theory", "OC", and "One Treet Hill", and only eats Eggo Waffles because "I only know how to use a toaster in the kitchen"?  For all of this, an overall great spring season, and a spring-ending dubya on Saturday at the Immaculata Run for Freedom 5k, Chris Heibell is today's Athlete of the Week. 
 
A standout at Loyola and then Kentucky, where he ran his all-time PR of 3:49 for 1500m, Heibell has flirted with a run at a sub-4:00 mile now for three years.  He is taking things to a new level this year, as he is changing jobs, upping mileage, and starting a new group within the GSTC called "East Coast Milers."  The GSTC's top man at the national club cross country championships in Seattle last fall, Heibell is not just a three-event club record holder for the club- he is also a threat in the fall. Look for him to once again lead the GSTC charge to club nats this coming December, as the MIG look to crack the top five in Kentucky.
 
 
Get the Gorilla 5k....October 7th!
The GSTC's fall race has it all: costume contest, elite race, centipedes, gorillas, bananas, kids' race....this is all you need to know: http://www.youtube.com/watch?v=uCNaxBAn8IA&feature=plcp
 
New Uniforms Are A' Comin'
Thanks to our evolving partnership with Brooks, we will be ordering new uniforms this summer.  Be ready to help us decide on what to get- this will be a decision by concensus, and we wanna know what YOU want to wear!
 
 
Next Two Weeks: Spring Summary & Fall Preview
The next two weekly emails will have, in order, the rundown of the spring action....and a preview of races, etc. coming around the corner for the fall.  We've received numerous texts, calls, emails, etc. about how the fall schedule will look, and we appreciate the passionate enthusiasm.  And in due time....yu'll be well-informed!
 
 
This Week in Training
Distance
(we are on week two of three-week break): Take 3 weeks of downtime to recharge the batteries. In those 3 weeks you should stay active, but that doesn't necessarily mean you have to run - walk, hike, ride a bike, swim, play other sports. Each week, get out for 2-3 easy runs of 2-3 miles. The purpose of these runs is to keep your muscles, tendons etc in good working order and prevent atrophy of inactivity during your break time. That way, when the time comes to get it going again, you are met with much less muscle soreness and you can resume normal training and build mileage faster. Enjoy the downtime, forget about training for awhile so you can come back to training in mid-July hungry and fresh!

Sprints
Take this week completely off. Nothing. Do whatever you want. Pretend running doesn't exist, because soon enough we'll be grinding the axe again.....enjoy a well-deserved break.  I know you all miss god ol' Chuck and my text-bombing three times a week.  Ahhh, in due time, you'll have me back in your life.  I promise. 
 
 
Great Olympic Trials Quotes   
"You have to go from the gun to the finish line. I've lost thousands of dollars in prize money by a tenth of a second." -Lashawn Merritt
 
"When you do it the right way and you do it every single day, the hard work pays off time and time again."   -Adam Nelson

Monday, June 18, 2012

(6/18-24): Club Records Fall at NJ Invite; Big Victories on Roads; Props to GSTC Coaches

Club Records Fall at NJ International Invite
Brito, Harris, Lucas Shine at Final Meet of Year
Holmdel- Recent St. Peter's graduate Aaron Lucas is fitting into his new team well.  Real well, actually.
 
In just his second meet wearing Gold and Black, not only did he smash two club records, he finished in the top four at the prestigious NJ International Invitational on Sunday.  Running back and forth between the long and high jump, first Lucas uncorked a 23'4" long jump in the trials.  Ten minutes later, he soared over 6'8" (see attached).  Three jumps later, we was well over 6'10", but clipped the bar with his heel--a clear sign of fatigue after six jumps in twenty minutes.  His 6'8" finished second overall, earning him a top-three watch; his long jump finished 4th.
 
Two of GSTC's most loyal sprinters finished the season with all-time PRs and new club records.  Tony Harris, using perfect tactics and energy distribution, won heat two of the Elite 800m in 1:52.69.  After sitting on two Central Park TC athletes with an 54.5 opening circuit, he uncorked a furious kick in the final 150m, holding off NYAC/NJ-NY TC's Deon Bascom for the biggest win--and fastest time--of his career. 
 
Mike Brito also saved the best for last, running an all-time PR of 52.97 in the 400IH.  A decorated long hurdler in high school (bronze medal, Meet of Champs) and college (Kean), Brito 15-stepped the entire race to take 9th in a stacked elite field.  Despite not competing for seven years, this all-time PR highlighted a banner season for him, whereas he ran on the record-breaking GSTC relays at Madison Square Garden, Penn Relays, and the adidas Diamond League Grand Prix.  He also broke 49 twice this year- a feat never accomplished in his collegiate glory days.
 
"These are well-earned breakthroughs for Mike and Tony," GSTC sprint coach Chuck Schneekloth said.  "These guys make profound sacrifices three times a week to attend our sprint practices, and they've stayed loyal to the plan.  They define the vision of our club: if you're willing to commit, this club will make you faster.  I'm proud of everyone who finished the long season, and I'm particularly proud of these two."
 
Numerous other athletes had notable performances.  For the first time in club history, the women won back-to-back races, as Camiesha Pierson, making her GSTC debut, won the first 400m heat, and Haleigh Simon won the second 400m heat, nipping teammate Quanisha Booker in the final 10m.  Marquis Cole (49.88) and Ricky Garcia (50.06) went 1-2 in the third elite 400m heat, and Chris Heibell stormed back on strong 1500m elite field to finish at 3:51.01, outkicking CPTC indoor national qualifier Carlos Jamieson.  Half miler Tahlief Jackson ran a season best in the 800m elite race (1:54.76), with Mark Parisen shaving off .74 from his old 400IH personal best, as he ran 54.52 to finish 10th in the elite race, with teammate Alan Broussard (54.73) just a step behind.

All races can be found on the GSTC YouTube channel here: http://www.youtube.com/user/GardenStateTC
 
 
Lothian, Goglas Lead Roads Action This Week
The GSTC had several big performances on the roads this weekend.  These were highlighted by two 5ks wins, as James Lothian won the Roxbury Community Benefit 5k with a course record (17:20), while Ken Goglas won the hilly Randolph Rocks 5k in 15:31.  More on Lothian as the AOW, and as for Goglas- the man is on fire this spring, ripping off big races on the track, at the road mile, and now the roads.

Both Nicole Callaghan-Gronbeck and Amalie Park ran the Westwood Dad's Dash.  Nicole ran 24:14, yet another season-best time, and grabbed a bronze in her age group, while Amalie ran 25:00, a PR by 1:39, finishing 2nd in her age group and the 2nd Westwood finisher!!

Finally, Karen Auteri and Nicole Corre had solid 5k races this weekend.  Karen ran 20:11at the George Sheehan 5k, finishing 3rd in her age group and winning the father-daughter team category--very cool for Father's Day!  While not a PR, Nicole continues to improve this late spring, running a solid 20:03 to win her age group at the Rhulen 5k in Rock Hill, NY.  This all bodes well for the GSTC ladies for the fall, as they cling to a delicate two-point lead in the Open Women's USATF Grand Prix Championship Series with just a few races remaining.

Summer GSTC Team Runs
Tuesday- 6:15pm, Buccleuch Park i New Brunswick at gazebo (near bathrooms)
Wednesday- 6:15, Morristown Running Company
Thursday- 6:15, Buccleuch Park in New Brunswick at gazebo (near bathrooms)
Sunday- 9am, River Road (email for directions)

Athlete of the Week: James Lothian
James has been a GSTC member for about a month, but he's running like he's been a lifelong member...winning the Roxbury 5k in course record time on Monday.  Welcome aboard, James!

That said, he is quite different from most members.  A 2008 Rutgers graduate, he never ran in high school or in college.  In fact, he played ice hockey and tennis in high school, but while looking for a job after finishing Rutgers...he picked up running.  In the summer of 2011 he started running with the Morristown Running Company, and things started really improving.  Now, he's winning races and setting course records.  Awesome.

Averaging sixty miles a week, his weekly formula includes a track workout, tempo run, and long run.  In just his second marathon in November (Philly), he dipped under 3:00 (2:59:21)--qualifying him for Boston next spring.  He plans to race NYC in the fall!

A resident of Morristown, he finished his civil engineering degree before getting a masters in business; now he works as an actuary for an insurance company.  A lover of country music, Cinnamon Toast Crunch is his preferred breakfast!  James will be rocking gold tomorrow at the President's Cup, with hopes to lower his 17:20 PR.


Props to GSTC HS Coaches
It ain't easy coaching high school track, and it most certainly isn't easy coaching AND training at the same time.  You try working with kids from 7:30am-6:00pm, and then trying to go for a run afterward.  So, we congratulate our members who all finished their high school seasons this past week: Danielle Stanton, Chris Tafelski, Rob DeCarlo, Adam Nalven, Brian Kopnicki, Karen Scarfuto, Steve Geiger, Steve Bonica, Andrew Capizzi, Alyssa Douma, Meghan DeCarlo, and Chris Heibell.

We would also like to give special props to Meghan DeCarlo, who coached a NATIONAL CHAMPION in the javelin this weekend at the Outdoor HS National Championships in North Carolina.  Very, very cool....what size uniform does she wear again???


Quotes of the Week
 
"I'm excited to get some real coaching (with the GSTC).  The goal is 25 feet in the long jump next year.  Actually, the REAL goal is eight meters, but I have no idea how many feet that is."  -Aaron Lucas    
 
"I can't believe I just PR'ed.  Thirty year olds just aren't supposed to PR.  This is the highlight of my career."  -Mike Brito, 30, after running a lifetime PR of 52.97 in the 400IH
"I owe it all to you. Thanks for everything. Couldn't ask for a better coach."  -Tony Harris, to coach Chuck Schneekloth, on a FB post  
 
"Sub 1:50 next year."  -Steve Bonica to Tony Harris on that same FB thread
 
"Yo so i was thinking and i got to thinkin i got an idea...maybe it sounds good to me cuz it's like 2am but maybe not..anyway..." -Chris Heibell in an email LATE last night
"I see you guys finally got Ryan Grote out with a uniform.  I've been waiting a long time for that."  -Masters phenom Brian Crowley after his race this weekend
 
"Because you never know, when you go to the mall or movies, if a 4x4 might suddenly break out."  -Chuck Schneekloth explaining the reason for the box of 120 plastic batons in the team van.  Ricardo Garcia later explained the Road Relays to her. 
 
"Hey Tyrone, thanks again for the spikes...My work ethic and dedication may not be at your level, but overtime I'll learn that positivity and hard work are what I need to succeed.  I hope I'll have your support."  -hurdler Alan Broussard to Tyrone Ross via FB post
 
"At 30, I look around and smell the flowers more so now than I did in my early 20s. I appreciate everything and don't take anything for granted. I appreciate the long drives...long season...great teammates...dedicated coach... and of course my supportive girlfriend. Thank you!!! Great season GSTC!!!"  -Mike Brito, FB post
 
"After almost a year of hard work, capped off the season with a .74 sec hurdle pr last night. So now after joining the GSTC I have new PRS in all my events after a 2.5 year break."  -Mark Parisen, FB post


This Week in Training
Distance
After the President's Cup, it's time for a break.  Take 3 weeks of downtime to recharge the batteries.  In those 3 weeks you should stay active, but that doesn't necessarily mean you have to run - walk, hike, ride a bike, swim, play other sports.  Each week, get out for 2-3 easy runs of 2-3 miles.  The purpose of these runs is to keep your muscles, tendons etc in good working order and prevent atrophy of inactivity during your break time.  That way, when the time comes to get it going again, you are met with much less muscle soreness and you can resume normal training and build mileage faster.  Enjoy the downtime, forget about training for awhile so you can come back to training in mid-July hungry and fresh!

Sprints
Take this week completely off.  Nothing.  Do whatever you want.  Pretend running doesn't exist, because soon enough we'll be grinding the axe again.....enjoy a well-deserved break.  




--
Garden State Track Club
Brooks Running: Run Happy
USATF & RRCA Members
2012 US Open SMR Champions
2011 RRCA Website of the Year
2011 USATF-NJ Open Team &
2011 Penn Relays 5k Classic Team Champions
 

Tuesday, June 12, 2012

(6/11-17): College Ave Mile + Golden League Grand Prix 4x400

Hundreds Tear Up NB Streets in College Ave Mile
New Brunswick- In its inaugural year, nearly two hundred runners pounded the streets of New Brunswick--including athletes from New York City, Philadelphia, Maryland, New Foundland, and Delaware.  The fastest time of the day, 4:22.15, was from Christian Hesch--a Californian who ran 3:58.68 at Falmouth last year.
 
In total, 6 runners broke 4:30, 17 broke 4:50, 25 broke 5:00, and 80 broke 6:00.
 
In the elite women's race, GSTC's Jamie Liberti outran teammate Cheyenne Ogletree by a slim 5:15.23 - 5:16.75 margin, with Alyssa Douma just two steps behind in 5:20.32.  In the elite men's race, GSTC legend Jeff Perrella was outleaned by Hesch, 4:22.19 - 4:22.94.  Just behind them was a thrilling finish, as one secod separated three GSTC'ers: Chris Heibell (4:25.10), Tony Harris (4:25.18), Ken Goglas (4:25.28).  After MIG Tahlief Jackson (4:28.76) and Princeton native Cole Crosby (4:32.28) rolled in, yet another pack of gold were separated by one second: Andrew Capizzi (4:35.35), Tim Morgan (4:35.73), and Adin Mickle (4:35.85). 
 
Watch the exciting photo-finish, with the golden voice of the GSTC Mike Brito calling the play-by-play here: http://www.youtube.com/watch?v=JyQrjSSmUIo&feature=plcp.
 
Several GSTC athletes won their heat, including:
 
A legion of GSTC'ers ran, including Chris Schneider (4:36), Tyler Foss (4:48), Zak Martins (4:52), Norbert Kuter (4:58), James Lothian (5:00/ GSTC debut), Jeremy Stratton (5:15/3rd Master's Elite), Kristin Cupido (5:43/4th Elite Women), Mike Habib (7:54), Megan McGlynn (7:58), Prudence Jones (8:15), Amy Denholtz (8:22), Mike Gurzo (6:02), Pete Klapsogeorge (6:04), Brian Dennis (5:54), Cristella Larosa (6:20), Hedolis Jaquez (5:07), Jaris Rousseau (5:07), Alex Fowlie (5:09), Joe Ambrosio (5:11), Mark Parisen (5:14), Ashwin Anantharaman (5:16), Ken Walsh (5:20), Rob DeCarlo (5:19), Ken Huryk (5:22), Steve Bonica (5:26), Jason Gulya (5:25), Arvid Pansanjan (5:34), Keith Anacker (5:38), Meghan DeCarlo (5:56)
 
 
 
GSTC 4x400 Competes in IAAF Diamond League Grand Prix
Icahn Stadium, NYC- Hours before competing in one of the world's most competitive track and field meets, the IAAF Golden League adidas Grand Prix, the Garden State Track Club saw and met numerous American Olympians soon to compete, including 100m American record holder Tyson Gay.
 
However, the race was marred with controversy, as the eight team field was lined up for an in-lane start until the Shore AC team jumped on the track just minutes before the gun went off.  They missed the final call due to only having three athletes, and a SAC coach was asking high school and college coaches for one final athlete to complete their relay.  They finally found someone, and jumping on the track without hip numbers, forced race officials to make it a scratch, shoulder-to-shoulder start with nine teams now lining up.
 
This did not bode well for GSTC lead-off Marquis Cole, as he only mustered a 51.3 lead-off due to the heavy bumping at the start.  Once free from the crowd, the MIG ran well: Ricky Garcia (48.5/PR), Mike Brito (49.3), and Tony Harris (48.8/PR).  They finished 6th of 9 teams in 3:18.89.
 
 
Heibell Runs 3:50 at Distance Festival
West Chester, PA:  Chris Heibell ran the second fastest 1500m of his career Saturday night, running 3:50.95 at the PA Distance Festival at West Chester HS.  He finished 7th out of 11 in the elite men's 1500m.  This equates to roughly a 4:08 mile, explaining his third place finish at the College Ave Mile the next day.
 
 
USATF Awards GSTC $1,500 Youth Grant
Tom Jackovic and Patty Hogan announced winners Monday morning via email, stating  "I am pleased to inform you that the USA Track & Field Foundation has awarded a $1,500 Youth Programs grant to your club. This grant is intended to support your organization's pursuit of excellence in the sport of track and field. The check will be mailed by the end of this month." The GSTC charity, Essays 4 Equipment, was the primary part of this year's application, as the collecting and distributing of used running gear for low-income NJ youth has now been a year-long club endeavor.
 
Quotes of the Week
"If you ever pass me in a race again while having a conversation, I'm just going to trip you."  -Steve Bonica, to Ashwin Anantharaman and Ken Walsh, as they tempoed their mile race past him.       
 
"By the way- best idea EVER."  -Christian Hesch, elite men's winner, pointing to the College Ave Mile headband
 
"Where did Christian Hesch come from?  He's legit!"  -Chris Heibell
 
"Next year, a night race with a beer garden in the Rutgers parking lot is gonna be very doable and the way to go."  -Owner of The Olive Branch
 
Tim Morgan Award
We think it's more funny than TMA-worthy, but Timmy is hounding us for this nomination, so here goes.  Last week, Chris Schneider won the 5k on the track, outkiciking teammates Morgan and Mickle.  Instead of barreling down the final 100m, he slowed for water at the water stop with 50m to go, sipped some, threw the cup away, and finished the final several meters.  Guess he just couldn't wait another ten seconds...
 
 
Amy Award
We considered thanking the dozens upon dozens of people who helped make the College Ave Mile happen, but we decided that would just be a laborious task resulting in forgetting people and not doing their efforts justice.  Instead, a big thank you to the many club members who helped give out ,medals, set up the course, cleaned it up, promoted at other events, attended planning meetings....the list goes on and on.  There is a huge buzz around the state regrading this race, and this wouldn't be possible if it weren't for the tireless hours of support maqny members provided.   
 
 
Team Runs
Team runs will resume next week in New Brunswick and on the weekend in various locations. 
 
 
This Week in Training
Distance
We're gearing up for the President's Cup!  After this week, we take a break for awhile and starting building for the fall.  So top off the tank this week - less is more.  You want to get to Sunday feeling fresh and fast.
Monday - recovery runs
Tuesday - comfortable run + 4-6x80m strides
Wednesday - Groove on race pace!  1x1200, 1xmile, 1x800, 1x600 at 5k race pace with equal rest, followed by 4x200 at mile pace
Thursday - super east 40-60 mins
Friday - 4x400 at 3k pace with equal recovery, then go 2x200 at 800 pace.
Saturday - comfortable run + strides
Sunday - Shakeout
Monday - race!  President's Cup!
 
Sprints
Monday  5:30 @ HP - 8x200 (32,31,30,29,28,27,26,25)
Tuesday  400: gentle warm up, 8x100, warm down   800: 40min recovery run
Wednesday  5:30 @ Highland Park HS  400: 150 (@400m), 100 (@300m), 2x75 (@200m):  800: 300 (@800), 3x100 (@400)
Thursday  400: 10x50 easy stride ; 800: 30min easy run
Friday  OFF, or easy strides/jogging
Saturday    RACE @ NJ INTERNATIONAL INVITATIONAL
Sunday   400: 10x100 easy; 800: 60min medium long run

Thursday, June 7, 2012

College Ave Mile Announces Elite Fields; Free Shoes Raffle Video

College Ave Mile Announces Elite Fields
In its inaugural year, New Jersey's first "Festival of Miles" already has hundreds of entries and stacked elite fields.  That said, runners are encouraged to arrive early, park in Buccleuch Park, and pick up their packets on Morrell Street, alongside the College Ave Gym (130 College Ave, NB).  The event starts with a youth race and several elite races, followed by seven open races based on seed time; see the race schedule below.    

The race is a flat, fast, spectator-friendly, two-loop course that starts and finishes on Rutgers' historic College Ave, going down Senior, Sicard, and Bartlett Streets.  The Olive Branch, the post-race party spot and primary sponsor on the race course, will be open both for bathrooms and $2 beers all morning long!  The race is DJ'ed by DJ Louie Styles (soundcloud.com/djlouiestyles), race pictures will be taken by Rutgers/Sports Illustrated photographer Will Schneekloth and found here http://www.willschneekloth.com, and results will be posted here http://www.fasttracktiming.com/.

Today is the final day of pre-registration here http://raceforum.com/registration/EventDetail.aspx?e=5075.  Day-of-race registrants must register for their race one hour beforehand, and all runners must arrive to the starting line ten minutes before their scheduled start time!  More information can be found here: http://www.gardenstatetc.org/college/mile.html.


Open Men (11:10am)
This will be both a very fast and very tight race, as ten entries have seed times of 4:20 or faster.  The field is lead by former Loyola standout Chris Heibell, who has run 3:49 for 1500 meters and is the GSTC club record holder in both the 1500m and 5,000m.  Clipping at his heels will be former Rutgers middle distance star Jon Karlsson (1:53/800m), Josh Kramer, Saucony-sponsored Jeff Perrella (4:10/Yale), Adin Mickle (Temple), Tony Harris (1:53/800m), Andrew Capizzi (Ramapo), Cole Crosby (4:16/ Princeton), steepler Ken Goglas (UConn), Reynaldo Reyes (Mapleshade),  Luis Romero (Bloomfield), 5k specialist Tim Morgan (St. Thomas Aquinas), and DMR national record holder from St. Benedict's High School, Talief Jackson.


Open Women (11:10am)
This is also a stacked field replete with speedy post-collegiates, but the headliner is current Columbia University distance star Mallory Anderson.  With an emphasis on the steeplechase this year, her full mile PR is 4:55.87 from the 2010 indoor season.  On her shoulder will most certainly be Jamie Liberti, a University of Pennsylvania alum, who has also focused on longer distances recently.  However, her all-time PR of 4:33.53 from 2007 is very quick, and she clocked a 4:50.08 at the USATF-NJ Track and Field Championships last weekend.  Also fighting for the win will be 4:51 Rutgers miler Cheyenne Ogletree, along with post-collegiates Alyssa Douma (Lock Haven), Erin Higgins (Felician), and Kristen Cupido (Kutztown). 



Elite Masters (11:35am)
Four of New Jersey's best masters runners will square off in the Elite Master's Race:  Nick Van Langen (Hillsborough), Matt Baker (Skillman), Jeremy Stratton (Parlin), and Brian Crowley (Hillsborough). Takeshi Yamazaki, also entering with a strong seed time, will be making the trip from NYC to tangle with this talented quartet from Jersey, and there is talk that Dave Hoch will be lining up with some fellow Shore AC elite masters.

Crowley highlights the field, as the 46-year-old was ranked 4th in America at 1500m (4:24.25) and 5th in the 3,000m (9:22.61) in M45 category.  In his masters' career, he has been ranked #2 in one of these two events an impressive five times.  Stratton, now 51, sports an impressive 2:23 marathon PR and is a two-time Indian Trails 15k champion.  Van Langen, 46, is also very fit and recently ran 28:59 (5:49 pace) at the Ashenfelter 8k in November, along with a 4:55.59 clocking in last week's USATF-NJ 1500m master's track and field championships.  Baker has run 18:57 (Run for Rachel 5k) and is one of RVRR's stronger master athletes.

 
Elite High School (10:55am) & Open Youth (10:00am)
The youth race, 14 and under, currently has forty-one entries.  The Asbury Park Boys and Girls Club are bringing thirteen youngsters, and top seeds in the youth race are Spotswood's Justin Huryk and Brick's Robert Pedersen

In the elite high school race, look for New Brunswick's Edsel Flores and Ridgewood's Jack Costello (Don Bosco Prep) to battle for the gold, while the top girls' elite high school entry is New York City's Erika Yamazaki, whose father is entered in the elite master's men's mile.

Boys under 4:40 and girls under 5:30 are welcome to enter the elite high school race on-line or day-of.


Pre-Registration Raffle: Video Below
Winners of the eight shoes and three tech shirts can pick up their prizes at the registration table upon arrival!



Race Schedule
10:00-10:25 Youth (14 and under)
10:35-10:55 Elite Masters/Seniors
10:55-11:10 Elite HS
11:10-11:25 Elite Open 
11:25-11:45 Ten Minutes and Up
11:45-12:00 Nine to Ten Minute Race
12:00-12:15 Eight to Nine Minute Race
12:15-12:30 Seven to Eight Minute Race
12:30-12:40 Six to Seven Minute Race
12:40-12:50 Five to Six Minute Race
12:50-1:00   Sub-Five Minute Race


Awards

Elite Open Winners: Free shoes from Sneaker Factory Running Centers (Millburn, Basking Ridge and Long Branch)

Top Ten Men & Women in Every Heat: College Ave Mile Medals

Heat Winners: Free month membership to the Robert Wood Johnson Wellness Center (eight locations)

Heat Silver Medalists:  Gift Certificates from Sneaker Factory Running Centers (Millburn, Basking Ridge and Long Branch)

Heat Bronze Medalists: Prize donated by Saucony


*Awards can be redeemed at the awards tent thirty minutes after every race*




The Mile: Tradition, History, and Heroes



"The mile has all the elements of drama."  -Roger Bannister



"The mile has a classic symmetry.  It's a play in four acts."  -John Landy



"Blink and you miss a sprint.  The 10,000 meters is lap after lap of waiting.  Theatrically, the mile is just the 

right length: beginning, middle, end, a story unfolding."  -Sebastian Coe


"The 800 meter record, the records in the 1000, the 1500, the 5000, the relays: no one remembers them.  The mile, they remember.  Only the mile."  -John Walker


"Almost every part of the mile is tactically important: you can never let down, never stop thinking, and you can beaten at almost any point.  I suppose you could say it is like life."  -John Landy


Tuesday, June 5, 2012

College Ave Mile: Mizuno Shoe Raffle in 24 hours!

Are you ready for the College Ave Mile?
 
One of our sponsors, Mizuno, has donated eight pairs of shoes and several pieces of running gear!
 
To win, we need all pre-registrants to email us your shoe size in 24 hours.
 
Wednesday night, GSTC's own Alyssa Douma, Courtney Stanton, Danielle Stanton, Karen Auteri, and Erin Higgins will do the drawing in an undisclosed location in North Jersey.  We will film the drawing and send out the link...so the winners can claim their prize upon arrival!
 
While you await the youtube raffle link, check out the articles below written about Sunday's event!
 
For those that still need to register: http://raceforum.com/registration/EventDetail.aspx?e=5075
 
 


--
Garden State Track Club
Brooks Running: Run Happy
USATF & RRCA Members
2012 US Open SMR Champions
2011 RRCA Website of the Year
2011 USATF-NJ Open Team &
2011 Penn Relays 5k Classic Team Champions
 

Monday, June 4, 2012

Club History: GSTC Wins USATF-NJ T&F Team Title

GSTC Wins USATF-NJ Track & Field Team Title
Goglas Leads Team Effort with Double Gold & Club Record in 3k Steeplechase
 
Long Branch-  Any veteran of the sport knows two things about track and field:  anything can happen, and championship meets usually comes down to the relays.
 
The 2012 USATF-NJ Track and Field Championships were no different, as the GSTC clung to a delicate 80-72 lead over the Shore AC with just the three relays remaining: 4x100, 4x800, and 4x400.  Shore AC, the heavy favorite as the USATF National Champions in 2005, 2007, 2009, and 2011, would win 89-80 if they won all three.
 
However, in a major shift in New Jersey club running, the Gold and Black swept all three relays, securing a 95-72 upset team win--the first in club history.
 
In addition to the relays sweep, the MIG swept the top four spots in the 800, 1500, 3k steeplechase, and 5k-- a huge swing of 44 points.  SAC did a similar thing in the throws, as they swept both the shot and discus, along with sweeping the top three in the 400IH and top two in the 110HH.
 
Jason Staggers (HJ, LJ) and Ken Goglas (10k, steeplechase) were double winners, as Goglas' 9:47 steeple broke the club record by twenty seconds, formerly held by Mike Anis.  Speaking of the Bearded Badass, he picked up a gold in perhaps a newly-found love: the 5,000m racewalk.  Jason Marti, in his GSTC debut, broke the club record in the hammer throw, while Tony Harris, Chris Schneider, and Chris "Handoff Expert" Heibell picked up five points gold medals.
 
Ish Robbins picked up a clutch silver in a loaded 100m field in 10.87, while Harris and Mike Saparito sandwiched 3:52 miler Robbie Andrews for 550m in the 800m.  Here's that race: http://www.youtube.com/watch?v=MzWNwrcWVAI&feature=youtu.be.  All other races can be found here: http://www.youtube.com/user/GardenStateTC
 
Olympic Trials-Bound Washington Leads Women
Long Branch- Currently ranked #18 in the USA in the 400IH, Asia Washington won the open 100m at the USATF-NJ Championships today, holding off the DIII NCAA National Champion in 11.94.  With the USATF taking 28 to the Olympic Trials, Washington ran the event as an off-distance, fine-tuning race to prep for the trials in Eugene, Oregon later this month.  USA top marks here: http://www.usatf.org/statistics/topMarks/2012/Outdoor-Women.aspx.
 
Jamie Liberti, prepping for the College Ave Mile next weekend, grabbed a silver in the open women's 1500m, as Tiye-Saran Mutazz, Shay Warren, Quanisha Booker, and Haleigh Simon won the women's 4x100 relay.
 
 
Douma Wins Mayor's Cup 5k in Blistering 18:49
Rahway- Distance superstar Alyssa Douma continued her strong spring season, as she won the prestigious Mayor's Cup 5k (see attached picture) in a very fast 18:49 on Memorial Day earlier this week.  Averaging 6:04/mile, she finished 8th overall- just one place ahead of master blaster Ken Huryk who finished 9th in 19:08.
 
Nihen Leads GSTC at Ridgewood Run
Several GSTC'ers ran in the festive Ridgewood 10k/5k races last Monday.  Fighting a blazing heat, Cheyenne Ogletree (39:57/5th), Karen Auteri (43:21/9th), and Mike Obsuth (38:xx- next time register officially, fool) ran the 10k.
 
Rob Nihen made his GSTC debut, finishing 6th in an impressive 15:36 despite hot conditions.  Nicole Callahan continued her comeback, running 25:05!
 
Speaking Of Auteri, she finished 2nd Overall Female today at the Monclair YMCA 10k in 42:29.  She also made a talented friend in Coleen Ruplinger, who finished third overall woman!
 
College Ave Mile in One Week: SIGN UP ASAP
 
We are raffling EIGHT Mizuno shoes to pre-registered runners....do this today, as the raffle is Tuesday!
 
 
Tim Morgan Award
It's been a long while since the title came home, but congratulations to Tim Morgan for bringing back the Tim Morgan Award to its rightful resting place: himself.  While we VERY MUCH appreciated his willingness to racewalk 3.1 miles at 8:50am to help the team score points, but alas....he got disqualified thirteen minutes into it.  Yeah, there are a few rules in the RW, but as someone who will remain unnamed stated: "Only Tim Morgan would get DQ'ed in the racewalk." 
 
 
Quotes of the Week
"Anis is taking it very seriously- and Tim got DQ'ed."  -Sarah Fairbrook, texting Chuck an early morning meet racewalk update
 
"I've never been so ashamed to win a medal."  -Zak Martins upon accepting his 4x800 gold medal after being only relay in the race
 
"Yeah...he was walking like C3PO out there."  -Adin Mickle describing Tim Morgan's racewalk form before getting DQ'ed
 
"I've never seen that.  I've never seen someone get lapped in the 800."  -Ken Goglas, during the first lap of the open + masters' woman's combined 800m
 
"Hey man, looks like we're the only two left out here." -Tyler Foss to Robbie Andrews, as a downpour forced everyone to run inside.  "That's okay- I'll give you $20 to bring me through (the first lap) in 54." -Robbie Andrews in response
 
"Whatever dude- I didn't even know I had it."  -Chris Heibell, talking about his 800m club record Tony Harris broke months ago 
 
"Chuck, you know I'm a team guy, but it'll be a cold day in hell before I compete in the racewalk."  -Ken Goglas, responding to an lineup that had him in the 5k racewalk
 
"It's all because Anis won the racwalk."  -Ken Walsh commenting on GSTC win on Facebook
 
Athlete of the Week: Ken Goglas
Running six miles is a healthy workout for most.  Doing it on the track, at 5:15 pace, for 25 laps, is no joke.  Then, two hours later, coming back to run two miles, whereas every 100 meters you jump over a large barrier, is no fun either.  Welcome to Ken Goglas World.
 
In today's USATF-NJ Track and Field Championships, Goglas played a vital role in helping the gold lock down their first such team title.  At 8am, he won the 10k in 32:45, sitting and kicking on the leaders.  A few hours later, he stormed back in the steeplechase, running 9:47 and breaking Anis' club record of 10:07.  That's eight miles of fast, grueling running in just two hours, along with ten vital, hard-earned team points that helped the GSTC secure a 95-72 win over national power Shore AC.  For these "put the team first" efforts, Mr. Goglas receives the Athlete of the Week honors.
 
A graduate of UConn, Goglas has lifetime PRs of 1:54.0, 4:10, 8:23, 9:06 steeple, 14:30, 70:36 (half), and 2:29:40 marathon.  A college coach since 2006, he now is the head distance coach at Ramapo.  In 2009, he coached a 1:46.08 half miler to the World Championships for Saudi Arabia, where he traveled to Berlin to assist him.  Big Ken is finishing up his student teaching this spring, as he hopes to teach either elementary school or middle school math or science.  The burrito is a major diet staple, and so is the bathroom just 35 minutes before race time.  The key to his warm ups, evidently, is tons of strides after a 10-15 minute easy run. He resides in Randolph currently, and when he's training seriously...he throws down 70-80 miles a week. 
 
 
This Week in Training
Distance
The mile is this week!  Time to represent!  Most of this week is about recovery.  Rest, hydrate, eat right, sleep!
 
Monday - comfortable run + 8x80m strides
Tuesday - 400-600-400-200 - This is a HARD workout.  Be ready to rip it.  Run the 400s at 600m race pace, run the 600 at mile pace, and the 200 at 400m pace.  This is deep anaerobic work - make sure you're really well warmed up, and take 8-10 minutes of active recovery between each one.  A nice long cooldown is key.
Wednesday - super easy 40-60 minutes
Thursday - 6x300 at goal mile pace.  Take as much recovery time as you need. The point of the workout is to groove on your goal pace.  Get a nice long cooldown run in afterward.
Friday - comfortable run +8x80m strides
Saturday - shakeout!  Get ready to roll.
Sunday - RACE!
 
Sprints
Monday - NO MEETING.  400: Easy recovery day: gentle warm up, 8x100 stride, warm down  800: 45min recovery run
Tuesday - recovery day + a little volume: 8x150 stride, small pickup middle 40m-50m  800: 30m min run + 6x100 stride
Wednesday    @HIGHLAND PARK HS @ 5:30   400: 2 x (300, 200, 100 @ 45, 28, 12)  800: 2x (5 x 300) @ 1600m pace @ 45 secs rest/ 4:00
Thursday   400:  12x50 stride;   800: 30min run 
Friday   OFF
Saturday  @HIGHLAND PARK HS @ 9:00AM   400: 1x100 @200, 2x250@400, 1x100 @200    800: 2x200 @ 400m.  Leave for Grand Prix!
Sunday   COLLEGE AVE MILE!!!   800: RACE MILE    400: HELP AT MILE