Monday, September 24, 2012

(9/24-9/30): Ogletree, Goglas Lead GSTC to HM Sweep in Jersey City

Gorilla 5k: Sign Up!
Yup, this comes first.  It's in two weeks and here's the dilly: you, and a friend, can sign up here (and make sure you take advantage of the huge GSTC discount): https://www.compuscorereg.com/register/?event=13581.  Huge team fundraiser, team event, dual meet against CPTC, huge everything.  Bring everyone.  BIG FUN!
 
Okay, now onto the really awesome stuff....and when we say awesome, we mean like GSTC wins in Jersey City, Piscataway, Princeton, AND Elmwood Park.  Yeah....check it out...
 
 
Golden Girls Win by 19 Total Minutes!!!!!
Ogletree Sizzles 6:15 Pace; Top 3 Run Fastest Team Time in Decade
Jersey City- Just a few months ago, the WIG were fighting for a USATF-NJ Open Women's Team Championship.  Now, they may be one of the best open women's team in the history of the USATF-NJ.  

Today, the women's scoring four (Cheyenne Ogletree , Chelsea Callan, Alyssa Douma, Karen Auteri) had a team time of 5:43:09 at the Liberty Waterfront USATF-NJ Half Marathon Championships.  How good is that?  Consider past results from this long-contested race: RVRR's scoring four was 6:16 in 2011; before that, only the top three were scored.  Comparing GSTC's top three today (4:09), it was the fastest in a decade: RVRR 2010 (4:34), RVRR 2009 (4:30), Running Company 2008 (4:24),  Running Company 2007 (4:19), 2006 link broken, 2005 Warren Street Open Women (4:21), 2004 Saucony Runner's High (4:19), 2003 Asics Club East (4:12), and 2002 Asics Club East (4:06).  One word: WOW.

History lessons aside, Ogletree (81:57) pocketed the $200 for first, with teammates Callan (84:45), Douma (85:21) and Auteri (91:05) in her wake.  All four PR'ed, with fellow "Gold Teamers" Danielle Stanton (96:26), Jill Zablocki (97:56), Erika Meling (99:04), and Nicole Corre (1:20:14) following shortly behind.  Thanks to their efforts, the WIG have now opened up a commanding six point lead in the race to the open women's USATF team title.
The Black Team repped just as well, finishing 5th in stacked women's field of twelve teams.  Erin Higgins (96:06) and Courtney Stanton (97:03) lead the way in 97:03, as Cathy Stutzman (99:19) , Sarah Fairbrook (99:40), and Sara Douma (1:20:18) rounded out the scoring four.  Making her GSTC debut was Brianne Teichmann (1:54:53), a PR, as did Prudence "The PR Machine" Jones (2:14:56), and big props to Shawnee Naught, who finished her first half in 2:29:10!!  
 
Now the ladies turn to 10/7, when they will lace up their shoes next at the Get the Gorilla 5k.  While some will run the Elite 5k vs. Central Park TC, others will run the open 5k that same morning.  They will close out the regular season with the USATF-NJ 8k Cross Country Championships on 10/28 before preparations for the national championships in Kentucky,   

 
Goglas Totally Kicks A#$, Wins USATF-NJ HM Title
Perrella Gets 2nd; Harris' Surge Lifts Gold to Team Win as "Team Fancypants" Gets Second 
 
Jersey City- Anything can happen in a half marathon.  And today, everything seemingly did. 
 
At the eight mile mark, the Gold Team was losing.  The usually reliable Adin Mickle and Mike Anis, both members of the 2011 club nationals team, were having off-races.  Tony Harris was rolling conservatively through 5:40s, but was well behind.  Ken Goglas and Jeff Perrella were fighting it out with a group of four others in the lead pack.  Things were not looking good--truly.
 
But then, perhaps we can say, tradition took over. 
 
Goglas and Perrella soon pulled away, finishing 1-2 overall.  "Pacman Polite" Harris also put on a huge surge, running his last three miles in 5:10-5:07-5:08 to gobble up dozens of runners in the final  (Editor's note: don't believe us?  Wait until you hear what he did at the 5th Ave Mile, below).  As the team won by four minutes, it was the final gutsy push of these three that truly put the club into the "w" column in the eleventh hour.  And when we say eleventh hour, we mean....this race was won, lierally, in the final mile.   
 
Big Ken ran an 80 second all-time PR of 69:11, the #3 all-time performance for the GSTC behind only Perrella and Tom Poland.  DJ Jazzy Jeff ran 69:21, his #2 all-time effort for the distance.    
 
"Team Blold" (a combination of gold and black- this confused some), officially re-named "Team FancyPants" by Andrew Capizzi, squeezed out a well-earned, very impressive second place team finish.  Rob Nihen and Stephen Mennitt, both making their half marathon debuts, ran quite wonderfully, as they finished in 71:21 and 72:39 respectively.  Really, this whole team just ran out of their minds, as Timmy Morgan (74:05), Ashwin Anantharaman (74:21/ HM debut), and Capizzi (74:59) just absolutely NAILED it, with GSTC-Rutgers captain and #6 man Dan Teichmann also running a 2:00 PR in 78:56.  Of course he did.  That's how Team FancyPants rolls.
 
The "Black Team" picked up a fourth place, one place ahead of RVRR's A Team.  Shawn D'Andrea made his fall debut in 75:40 to lead the group, with Chuck Schneekloth (76:30), Alex Fowlie (77:04), Rich Angelillo (77:36), Ken Walsh (78:57), Edsel Flores (84:05), and Jason Chee (89:49).  Highlights from the group: Walsh PR'ed by several minutes, and Chee broke 90:00 for the first time in his career.
 
Finally, the "Rutgers Team" finished in 7th of 13th teams scoring 2 team points for the club.  Leading the charge was our homeboy James "I'll have a chocolate frosty" Lothian, who ran 80:59 as the group's #1 man.  Rutgers PhD candidate Jason Gulya rolled in next at 82:42, despite losing to his twin brother (ouch!) with TJ Zablocki, who evidently has a great view of mile 12 from his Jersey City office window, just behind him in 83:55.  Steve Bonica was the team's #4 man in 85:02, with just 20 seconds separating the next three: Mark Parisen (86:23), Adam Nalven (86:26), and Rob DeCarlo (86:43).  Nick Waclowski (1:31) and Sean Crust (1:42) wrapped up the finishers for the mighty gold and black.     
 
Like the women, now the men begin preparations for the Gorilla 5k on 10/7, which for the elite men will be 8k.  From there, the USATF-NJ 8k cross country championships will be on 10/28, one of the final determinants for the national championship team in Kentucky.
 
Wanna see your finish?  Peep us here (not all are labeled yet): http://www.youtube.com/GardenStateTC
 
Masters Men Make Club History at HM
While the open men and men made plenty of noise, so did one other group: the masters men.  For the first time in GSTC history, a complete master's team finished aUSATF-NJ Championship race, as the men finished 5th in the M-40's competition.  Spotswood Sensation Kenny Huryk lead the historic finish as the #1 man, rolling home in 88:40, as Jeremy "The Legend" Stratton came in as #2 in 90:21.  Just twenty seconds later Eric Davis finished, with team captain Marty Doherty (96:14), Peter Auteri (1:41:30), and Francis Beideman (1:41:50) rounding out the top six finishers.  Congratulations to our masters men, and a special thanks to Marty for all his effort in helping with the organization here!   
 
Koontz Leads 1-2-3 Sweep in Wounded Warrior 5k
The GSTC-Rutgers Boys Roll Deep in Campus Race
 
Piscataway- Not to be out done by the club elders, the Boys on the Banks flexed their muscles yesterday in the 5th Annual Wounded Warrior 5k held on the Piscataway Busch Campus of Rutgers University.
 
Charlie Koontz, fresh out of Hunterdon Central HS, took gold in his second race in gold, averaging 5:16 for a solid 16:19 victory.  David Fett, a second year pharmacy student making his GSTC debut, finished second in 16:53--nearly a 1:00 PR.  Half miler Tyler Foss, an ROTC member who organized the team effort, ran a season best of 17:32 for third.  Kyle Flyer, the 2011 leadoff for the GSTC 4x800 at club nationals, also ran a SB of 17:47 for 5th.  Robert Klink hit 18:42 for 7th, and recent RU grad Woody Kongsamut hammered his first sub-20:00 5k, finishing 9th in 19:31.    
 
 
Obsuth Grabs Another Gold and a Crisp Benjamin
Elmwood Park- Current RU junior Mike Obsuth, former 3k club record holder and 2011 indoor USATF-NJ 3k Champion, snagged yet another dubya in gold this weekend.  For is 17:13 first place efforts in the Elmwood Park Chamber of Commerce 5k, ObsMike won a $100.  Thank goodness....now he can buy that final engineering textbook he's been so excited to read!
 
 
Bolgert, Ivanov Go 1-2 in Carnegie Center 5k
West Windsor- Former Marquette standout Peter Bolgert continues to build fitness after an early-summer injury, as he won his first race in this glorious state of New Jersey in gold on Saturday in 16:38.  The Princeton PhD student ran solo the entire race, but was followed by recent GSTC addition Kevin Ivanov in 16:58.  Kevin- we gotta gear you up, brotha!
 
 
Lambert PRs in 6k, Ready for CPTC
Somewhere in Pennsylvania We Think- Lindsey Lambert, whose late-spring injury kept her from building enough summer mileage to attempt today's half marathon, went through 5k at 18:45 en route to a PR for 6k in 22:36.  We forgot to ask more details, but either way, someone is ready for CPTC in two weeks!   
 
 
Harris Runs 4:15 at 5th Ave Mile
New York City- Just the day before saving the day for the half marathon Gold Team, Tony Harris scorched 5th Avenue in the yearly 5th Ave Mile hosted by NYRR.  Hitting the tape at 4:15.5, the #2 road mile in club history, he finished five seconds ahead of road mile club record holder Chris Heibell, who ran 4:20.
 
GSTC Fantasy Football
Lots of trash talking on Facebook, but here's all you need to know: the current top three on the podium:
1. Psu Tickle monsters - 345.66  (Ken Goglas)
2. Tool time- 333.12 (Jeff Perrella)
3. Kamikaze maserati- 303.54 (Tony Harris)
 
 
Key to Success: Team Runs!
Rutgers/Central Jersey Runs
Monday- 5:30, Rutgers Student Center
Tuesday- 6:00, Rutgers Student Center
Wednesday- 5:30, Rutgers Student Center
Thursday- 5:30, Rutgers Student Center
Friday- 4:30, Rutgers Student Center
Women's Team Workout
Wednesday- Ridgewood 6:00pm track workout
Couch to 5k/ Beginner Group Team Run
Tuesday- 5:30 @ Rutgers Student Center
Saturday- 9:00am @ Buccleuch Park (parking lot between bathrooms and pavillion)
 
Sunday Long Run: To be announced! (ideas?)
 
Quotes of the Week
"There is no chance I run like I did today without being part of this club, and for that I thank you."  -Ken Goglas, via text after his monster, beast-mode half today.
 
"There is no chance we win today without you running like you did, so for that, I thank YOU."  -Editor's text response to Ken's
 
"My favorite part about the race today: Adin brushing his teeth before the race."  -Andrew Capizzi (editor's note: who DOES that, anyway?)
 
"I like to have minty breath when I run."  -Adin Mickle, in response to the pre-race tooth-brushing incident
 
"I don't think I'm going to be able to keep PRing by a minute every race anymore.  Maybe one more time though."  -David Fett, via text
 
"Another win for the GSTC Rutgers north jersey division.  17:13."  -Mike Obsuth, via text
 
"Awake and ready to make some moves!"  -Steve Mennitt, via text, at 5:55am this morning
 
"The new uniforms areso fly, we got a lot of attention.  Nex stop: sub-19."  -Woody Kongsamut, via text
 
"Saweeeeet!"  -Dan Teichmann, via text, when he heard we won today (he had to leave before results announced)
 
"Another outstanding weekly email; perfect with my morning coffee; was particularly pleased to see the return of team blold."  -Prudence Jones, FB post (Editor's note: we're glad someone's reading it out there...)
 
"The best part of this club is that there is always someone to run with--to help you out.  Having Dan (Teichmann) there was the only reason I PR'ed today."  -Ken Walsh, after his PR today 
 
"i'm not gonna wait until i feel fit, i just want to roll."  -Chris Tafelski, via text, regarding an interest in getting a new uniform  (hmmm.....dont call it a comeback?)
 
"Happened to be wearing my get the gorilla t-shirt at whole foods princeton today. 4 employees are now considering signing up for the race." Prudence Jones, FB post

This Week in Training
Great work in the HM all around! Recovery is key for the next few days so there are two plans this week: one for those who raced and one or those who didn't. An all out half can take a serious toll, so don't rush back if you're not ready. Your body will let you know. Rushing back to regular training will delay your recovery and ultimately bring you less benefit than letting the mileage and intensity drop for a bit and then resuming full tilt.

For those who raced the HM:
Monday - recovery run - very easy - duration based on feel
Tuesday - comfortable run an 8x80m strides
Wednesday - fartlek run - take the first 10 minutes warmup, then go for 6-8x 2:00 on/3:00 off. How fast are the pickups? You decide based on how you're feeling. Don't be a hero. 10-15minutes cooldown.
Thursday - super easy 40-60 minutes.
Friday - 8-10x800 @ 5k pace with equal or slightly longer recovery. You want the reps to be under 3:30, so go 600s if your 800s will be longer than that. HR is a good way to go to determine recovery - when you get down to 130-140, you're ready.
Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Sunday - long run.

For those who didn't race:
Monday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Tuesday - Cruise miles: 4-5x mile at T pace with 1-2minute recoveries. You want these to be less than 6mins each, so go 1200s if your T pace is greater than 6:00. Jog 8-10 mins and go 4x200 at mile pace. If your mile pace is over 40 sec/200, run 150s instead.
Wednesday - moderate run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 8-10x800 @ 5k pace with equal or slightly longer recovery. You want the reps to be under 3:30, so go 600s if your 800s will be longer than that. HR is a good way to go to determine recovery - when you get down to 130-140, you're ready.
Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Sunday - Long run
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