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
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