Wednesday, October 31, 2012

Employment Opportunity for GSTC Members

Hello everyone,

Our friends at The Running Company need a few more helpers at the NYC Marathon Expo the next three days, and they'd like to hire some GSTC help.  Sounds pretty easy and fun: hang out with runners in NYC as the prepare for the NYC Marathon!!

Here's the deal:

If you'd like to work one, two, or all three of the days, email me back and we'll set you up with the details.  The pay is $10/hour.

Thursday: 8:30am-8:00pm
Friday: 8:30am-8:00pm
Saturday: 8:00am-7:00pm

Thanks, and happy running!



--
Garden State Track Club
USATF & RRCA Members
2012 USATF-NJ Men and Women Open Champions
2012 US Open SMR Champions
2011 RRCA Website of the Year
2011 USATF-NJ Open Men Champions
2011 Penn Relays 5k Classic Team Champions
 

pullover order

Hey everyone,
 
The final cost for the pullover will be $35. Please bring the money to the meeting on Saturday at the De Carlo's or send me a check in the mail at 41 Krattiger Ct. West Milford, NJ 07480. Make them payable to Alyssa Douma.
 
Thanks, Alyssa
 

Tuesday, October 30, 2012

(10/29-11/4): GSTC Wins 2012 USATF-NJ Open Team Titles

Women Clinch First USATF Title
"Gold Team" Finishes 1-2-3-4-7 For Near-Perfect Sweep

Deer Path Park- The Garden State Track Club women's team dominated the field yesterday at the USATF-NJ 8k Cross Country Championships, racking up a mere 17 points for the win and the $500 club nationals stipend.  With the victory, the women clinched the 2012 USATF-NJ Open Women's Title with a year's total of 80 points.  RVRR, the three-time defending champ who finished fourth yesterday, finished second overall with 69 points.

Cheyenne Ogletree closed out a very impressive 2012 with a convincing 1:00 win over second place Elena Rozhko, 29:14 - 30:14--a time nearly 3:00 faster than her 32:07 of 2011.  Her time was the fastest ever recorded in the event's twelve year history, and it marks the first time any woman in the USATF-NJ has broken 30:00.  She broke the event record of Jodie D'Ariano, from Asics Club East, of 30:10 from 2002.

From there, her teammates rolled in: Chelsea Callan (30:53), Alyssa Douma (31:01), Lindsey Lambert (31:26), Meghan DeCarlo (32:50), and Karen Auteri (33:13).  Special props go to Lambert, who not only drove from East Stroudsburg (PA) to race....but she ran with a stomach-churning food poisoning.  


Higgins Leads "Black Team" to Third Place Finish
The GSTC "Black Team" finished third overall, holding back RVRR and falling just short of Garmin for second.  Erin Higgins ran the best race of her season, coming in as the team's top finisher at 33:44.   Liz Bissell, in just her second GSTC race, was #2 at 34:10, Courtney Stanton was third in 34:58, Rutgers frosh Courtney Connelly- in her GSTC debut- was 4th in 35:33, and Cathy Stutzman was #5 at 36:16--quite an improvement over last year's 38:58 finish.  Rounding out the GSTC finishers were Sara Douma (37:07), Nicole Callghan (38:31), Michelle Tuchol (46:20), and Prudence Jones (50:22).


Men Close Out First Perfect Season in USATF-NJ History
Teams Go 1-2-3-4 as Nihen Wins First USATF-NJ Title

Deer Path Park--In 2002, Fleet Feet almost did it-but they got 2nd at the Our House 5 Miler.  The Liberty Waterfront Half Marathon got in the way of the Running Company's flawless season in 2003.  Very recently, RVRR was oh-so-close in 2009, but settled for a silver at the Ashenfelter 8k.

Yesterday, the Garden State Track Club once again made USATF-NJ history, this time becoming the first men's team to rack up 84 points--or a perfect season--with six road wins (10pts) and two xc wins (12pts) under their 2012 belt.  Not only did they win yesterday, they did it in convincing fashion--sweeping the top four team spots--finalizing their bid as the strongest men's club to ever compete in the USATF-NJ Grand Prix.

This was the 12th straight USATF-NJ Grand Prix team victory for the GSTC men.  For their win on Sunday, they picked up a $500 team stipend for the upcoming national championships in Kentucky.

Rob Nihen lead a sweep of the top six spots for the Gold, hitting the tape in 25:46.41--working together with teammates Stephen Mennitt (25:46.65) and Ken Goglas (25:47.00).  Kyle Price ran an outstanding race, coming in fourth in 26:03.  The Milkman Adin Mickle was 5th in 26:44, and the bearded badboy Mike Anis was sixth in 26:53.    

Finishing in the top twenty were Tim Morgan (10th/27:22), Ashwin Anantharaman (11th/27:24), Charlie Koontz (12th/27:46), Chuck Schneekloth (13th/27:51), David dos Santos (14th/27:56), Edsel Flores (16th/28:29), and Zak Martins (20th/28:52).  It must be noted: Z-Mart, who hasn't had a TMA Nomination in weeks, shaved off 2:00 from his 2011 performance (30:56), while Flores perhaps ran his best race of his career, dropping a minute from his time last year (29:28).  The 18-year-old New Brunswick HS senior would have beaten two Rutgers runners at the Big East 8k Championships this Friday afternoon...just sayin'.

Fett Leads Rutgers Runners; Breaks Teichmann's Record
In his first USATF-NJ race for the GSTC, Rutgers freshmen David Fett was the first RU finisher, rolling through in 29:00--breaking Dan Teichmann's RU record of 29:15 from last year.  Fett, a Delaware resident, is a pharmacy student at Rutgers.  Overall, the Scarlet Knight contingent ran exceptionally well, including Tyler Foss (29:43), Robert Klink (30:18), Kevin "The Russian Rocket" Ivanov (30:14), Kyle Flyer (30:16), Wilfredo Benitez (30:20), Mark Parisen (31:19), Mohamed "Mo Money, Mo Problems" Bahri (33:14), Sean Cust (34:04), Akhil Sankar (34:32),and Keith "Keith" Anacker (35:24).


GSTC Teams
1st (31pts)-  Nihen, Mennitt, Goglas, Mickle, Foss, Benitz
2nd (53pts)- Price, Anis, Anantharaman, Koontz, Klink
3rd (80pts)-  Schneekloth, dos Santos, Martins, Jaris Rousseau (29:35), Franco Guevara (29:46), Ivanov
4th (99ps)- Morgan, Flores, Fett, Wismith "Bill Willy Style" Francois (30:25), Mark Parisen (31:13)
5th (119pts)- RVRR
6th (164pts)- Sneaker Factory
7th (189pts)- Flyer, Bahri, Woody Kongsamut (33:31), Cust, Sankar, Anacker
8th (217pts)-  Nick Waclawski (33:19), Pete Klapsogeorge (34:26), Norbert Kuter (33:23), Corey Smith (34:09), Kapil Sathyukumar (32:57)
9th (226pts)- Shore AC
10th (267pts)- Clifton RC
11th (292pts)- Do Run Runners
12th (317pts)- Morris County Striders


Masters Finish 5th in XC Debut
The GSTC Mighty Masters 40s team finished 5th out of 11 teams, the club's USATF-NJ cross country debut. Leading the charge was the dynamic trio of Marty Doherty (30:43), Jeremy Stratton (30:49), and Kenny Huryk (31:18), who were the 7th, 8th, and 11th masters finishers, respectively.  The Pompton Lakes duo of Francis Beideman (36:46) and Peter Auteri (36:55) rounded out the team's finishers.


Speaking of Cross Country 8ks...
While researching past performances on Compuscore, we came across the Big East Championships from...1999, that evidently was timed by Compuscore:  http://www.compuscore.com/cs99/october/bigeast1.htm   

Scroll to the 10th place Rutgers team: Chuck, Tafelski, Geiger, Navlen....a motley (slow) crew for sure.  And, looking even closer, this was the first Chuck vs Goglas showdown....it was closer than you might think!


Margolis Runs 3:00 at MCM
You don't know him yet, but you will soon: Jay Margolis ran 3:00:40 in the Marine Corps Marathon this weekend, while we were all buying AAA batteries and stocking up on water.  Out in 1:27, back in 1:33, Jay is Ken Goglas' homeboy who will be joining us once he recovers!  Congrats Jay!


Team Meeting Saturday
Here's the deal: team run at 4:00 from the DeCarlo house.  Then, we'll have dinner at 5:30ish (pizza?  potluck?  stay tuned on FB).  During dinner, the team meeting will consist of the following agenda items:
1.  Club Nationals team selection
2.  Road Relays 2013 planning (www.roadrelays.org)
3.  January fundraisers (2013 year dues; Road Runner Sports)
4.  GSTC Banquet/Awards Night


GSTC Pullovers
This is a much-needed update to the club's racing gear.  However, we are buying them ASAP so we have them for nationals.  Email Alyssa to place order (we are ordering by Wednesday): alyssadouma@gmail.com.


Quotes of the Week
"It's incredible, the 1st and 2nd split looks identical, the pack, the position of the runners, and the time spread. at the front anyway."  -Mike Anis, catching a small editing error in Rob DeCarlo's first iMovie of the 8k race

" Ummm, I'm not so don't bring it."  Cheyenne Ogletree's response to Kyle Price's post "I'm up for racing in snow, so bring it."

"What will this meeting be about? If it has nothing to do with Cats or Halloween, u can count me out. Thanks"  -Cheyenne Ogletree, responding to FB post about a team meeting.  

"Huge upset...Parisen takes first."  -Mark Parisen, response to FB post "Any predictions on tomorrow's 8k race?" 

"Wait when did I miss this rule 25 you can longer where hoodies?"  -Liz Bissell, on FB group, in response to future GSTC clothing order

"REWARD (!!!) Did anyone find a garden state singlet under the pavillion after the race?"  -Steve Mennitt, October 7 on FB

"REWARD (!!!) Did anyone find a "stick" w/ white handles after the race?"  -Steve Mennitt, October 29 on FB

"9 miles through Sandy!!!!  I refuse to be mediocre."  -Ashwin Anantharaman, via text


TMA: Why We All Exist
The first and obvious nomination goes to Steve Mennitt, who seemingly can't go to lunch without forgetting his appetite.  First his uniform, then his massage stick....he supposedly said afterward, "I don't remember being so absentminded."  

Second, we're gonna give the nod to Shore AC.  These guys are a USATF Elite Development Club, and the best they could muster for this final USATF-NJ championship race was 5th (of 8 teams) on the woman's side, and 9th/12 teams for open men.  The GSTC put the "F Team" ahead of the SAC "A Team."  Five words: step up your game, son!

On a similar note, a TMA goes to the USATF-NJ for all the last-minute, pre-race updates of anxiety.  We get it--a hurricane was coming--but we also all knew that it wasn't coming for a while.  Sending out emails canceling the post-race cookout, updating the website (and we are using that term loosely here)  making it sounds like Deer Path Park was the possible site of a nuclear explosion, etc. was just way too much.  It caused several of you to call GSTC headquarters in panic, which interfered with valuable volunteering time at the local library (sike).  So, similar message to the USATF-NJ, as not a single drop of rain fell on Sunday: step up your game!

You know what, let's throw a TMA to RVRR.  It's their choice to not race, or not race seriously, or not even participate in USATF-NJ events.  But they get a TMA for having the most critical voice of GSTC proposals to help make the USATF-NJ more appealing to younger runners.  Hey, maybe we should put forth another proposal they can shoot down: you can't vote on proposals for the USATF-NJ unless you actually participate in USATF-NJ events!

Finally, Nick Waclawski gets a TMA for Sunday's race.  Hey--the guy is running very well--but we've never seen anyone pre-register and then post-register for the same race. C'mon big Nick- you've done this before- just give them a pound and we'll all be cool!

A note of guilt: Timmy Morgan just called us, and he spent the hurricane night at his 91 year old grandmother's house, making sure she'd be okay.  We kinda feel guilty about calling it the TMA Award this week, but then we thought about the time when he was running late for the 2011 USATF-NJ 5k Team Championship Race (the President's Cup), and instead of using the final thirty minutes to actually warm-up upon his late arrival, he instead decided to burn ten of those minutes waiting on line to get the mother %$^&^$g free cotton race shirt.  Ahhh, now we feel much better.  TMA it is.


Team Runs
Rutgers/New Brunswick Runs
Wednesday: 5:30 Rutgers Student Center (RSC)
Thursday:  5:30 Rutgers Student Center (RSC)
Friday: 4:00 Rutgers Student Center (RSC)

Saturday: 4:00 at DeCarlo's House (Saddle Brook)

Sprinters/Half Milers
Saturday: 10am @ Highland Park HS


Upcoming Team Races
Looks like we're gonna hit up a Thanksgiving Day 5k, then the Big Chill 5k at Rutgers, and of course--club nationals in Kentucky.  More details to come, but this season isn't quite over yet (just the USATF-NJ part)  

This Week in Training
Be smart!  Be safe!  Whatever days you miss, just jump into the training plan on the first day you can.  A few missed days aren't going to kill you - they may even help you long term if you have little aches and pains that need some healing.

Monday - recovery run and strides

Tuesday - fartlek run - do what you can, if anything.  Just get some turnover going based on feel, especially if you ran the race on SUnday.

Wednesday - moderate run of 75% long run duration

Thursday - super easy 40-60mins

Friday - 4-5x mile at T pace with 1:00-1:30 recovery.  You want these to be less than 7 mins, so run 1200m repeats if miles will be longer than that.  Finish it with 4x200 - first 2 at mile pace, then drop down for the last 2.

Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints

Sunday - long run

Sunday, October 28, 2012

GSTC pullover pictures

Sorry I forgot the attachments!

GSTC Pullover!

Hey everyone :) 

We are excited to order new GSTC pullovers for the team!  I am organizing an order within the next 48 hours, since we want to get them for our runners going to nationals in early December.

They will be black with a 1/4 front zip with the GSTC "star logo" (not the circle logo) on the back.

The cost will be around $40. Check attachments for the pictures! 

If you are interested in getting one of these please let me know by 9:00PM on Monday. I will send a follow up email with the ordering information by Tuesday morning. 

Sorry if this feels rushed, but again, we need to order these by Wednesday to get them before the national championships!!!

Thanks!
Alyssa 

Sunday, October 21, 2012

(10/22-10/28): The Official USATF-NJ 8k XC Championships Preview

Greetings from Lake Placid, NY.  What better spot to write about the final championship team race than the site of the 1932 and 1980 Winter Olympic Games.  A side note: during the 1980 Olympics, Lake Placid Middle/High School was issued an alcohol license! The school served as a private bar during the Olympics--making it the only school in the United States to ever be issued such a license.  Karen Auteri suddenly wishes she grew up in upstate NY...anyway, let's talk 8k cross country championships!        

2011 8k XC Champs: GSTC Sweeps
The attached pictures indicate two things: one, the GSTC swept both 8k championship races; two, it wasn't pretty-- at all.  Primarily, this was due to the original race being snowed out and moved to a VERY inconvenient time and day.  In all their wisdom, the USATF-NJ moved it to the Saturday before the Philly Marathon, knocking out many top runners from all clubs.

The GSTC men's side was hit the hardest.  Top man Jeff Perrella was running the Philly half.  Mike Dixon was doing the full.  Adin Mickle got called into work.  Chris Heibell was petting his kittens that day, and Mark Del Monaco was busy updating his blog, Twitter, Facebook, and MySpace accounts.    

Not to worry, as the rag-tag group of Mike Anis, Tim Morgano, Tony Harris, Ashwin Anantharaman, and Chuck Schneekloth pulled through for the win, the $500 team stipend, and kept the club's winning streak alive.  Harris ended up placing second overall and top GSTC runner, despite Anis' efforts to have them all finish behind him to assist in his quest for Grand Prix points.  Some serious tension between Morgan and Anis erupted from hat one...remember???

On the women's side, Lindsey Michaliszyn, Claire Tafelski, Nicole Corre, Cheyenne Ogletree, and Cathy Stutzman were ready to rumble until 90 minutes before the race--when Corre pulled out of the race via email.  Scrambling, Mike Anis' girlfriend at the time, Trudy McGowan, signed up for the USATF, signed up for the GSTC, signed up for the race, and threw on a uniform--all within a ten minute window.  Such heroic antics saved the day, as a once incomplete four-women team ended up taking the team title!    


2012 Women Preview: The Final Step
It's a been a long year for the upstart women's team, and this weekend's final USATF-NJ Championship race will clinch their first ever USATF-NJ Open Women's Team Title.  Unfortunately, you would never know it, as it's not like the USATF-NJ will give out the team trophy afterward.  Rather, they'll happily present us the team plaque at a December banquet that charges $75/person.  Also, the USATF-NJ hasn't updated their team standings since May 12, but don't worry....we've been been keeping score.

After the spring season ended, the Women in Gold (WIG) nursed a two-point lead over long-dominant RVRR.  However, after a strong summer of team bonding and hard training, the ladies have been on a real roll--ripping off team wins at the 5k XC race and at the half marathon.  Now up by six, a win this weekend will end the season with a dominating eight point lead--quite a turn around for a team that, just one year ago, was literally scrambling for a fifth runner to complete a full scoring team.  Wow.

Check out the WIG lineups for the 8k race that starts at 10am at Deer Path Park (120 West Woodschurch Rd, Flemington NJ 08822).   

Gold Cheyenne Ogletree, Karen Auteri, Alyssa Douma, Meghan DeCarlo, Chelsea Callan, Erika Huling, Lindsey Lambert

Black Jamie Liberti, Courtney Stanton, Erin Higgins, Liz Bissell, Danielle Stanton, Sandi Kaspszyk, Brandi Donnelly, Cathy Stutzman

White  Sara Douma, Courtney Connelly, Bri Teichmann, Nicole Callaghan, Amanda Rolph, Prudence Jones 
  

2012 Men's Preview: The Best Lineup in GSTC History
Next Sunday, the MIG will flash a total of eight teams, easily the strongest contingent ever to lineup on the same starting line.

What perhaps best epitomizes the strength of this group is the Rutgers Black team- lead by RU junior captain Dan Teichmann.  With some club veterans (Mike Obsuth, Mark Parisen, Tyler Foss) and some newcomers (Kevin Ivanov, David Fett), this group will challenge 2010 champ RVRR to the wire, and quite honestly, look for them to unseat them and every other USATF club team except their teammates in black and gold.

It will be a toss up between the gold and black teams, as both are seriously stacked.  We won't even make a prediction.  We'll just say this: it'll be close.  It will also be interesting, as athletes will be jockeying for spots on the A and B Teams heading to Kentucky in early December for the national cross country championships.  

Also look for the masters' team to challenge for the M-40 team title.  Indeed, they would have won the M-40 5k XC team title, but Eric Davis called out sick the night before, leaving them with an incomplete four-man squad.  

Gold  Chris Heibell, Anthony Harris, Steve Mennitt, Andrew Capizzi, Adin Mickle, Tim Morgan, James Lothian

Black Ken Goglas, Tom Poland, Mike Anis, Kyle Price, David dos Santos, Charlie Koontz   

White  Rob Nihen, Peter Bolgert, Shawn D'Andrea, Craig Donnelly, Ashwin Anantharaman, Chuck Schneekloth

Blold  Brandon Smith, Jon Karlsson, Zak Martins, Jaris Rousseau, Ricardo Garcia, Franco Guevere, Edsel Flores, Jason Gulya, Scott Miglore

Rutgers Red  Wil Benitez, Kyle Flyer, Zach Spiegel, Sean Cust, Ahkil Sankar, Mo Bahri, Keith Anacker, Kenny Surrell 

Rutgers Black Dan Teichmann, Kevin Ivanov, David Fett, Tyler Foss, Mike Obsuth, Robert Klink, Mark Parisen

Golden   Wismith Francois, Matt Scarpardine, David Huburt, Jason Chee, Nick Waclawski, Corey Smith, Woody Kongsamut, Norbert Kuter, Peter Klapsogeorge, Kapil Sathyakumar

Mighty Masters: Eric Davis, Kenny Huryk, Marty Doherty, Jeremy Stratton, Peter Auteri, Fran Beideman, Drew Davis, Don Weise


Tim Morgan Award
First TMA goes to our club's embattled friend, Christian Hesch.  The California Native, who "won" the first annual College Ave Mile last June, was turned in by one of his teammates for using EPO.  Such blood doping may result in a long ban from the sport, perhaps a lifetime ban, and it certainly tarnishes every accomplishment the eccentric runner has in the sport.  While the editor here has been friends with him for over a decade, this no doubt gets a TMA as "the math just doesn't add up," to steal a familiar line.  Cheating is sports is never worth it, and now, we must strip your biggest, most prestigious title from you: the College Ave Mile Title.  

The second TMA nomination goes to some running club I saw training in Montreal.  Kid you not...on Mont Royal, an ADULT running club was doing a single file "Indian Run" (for lack of a better term...when person at end of the line sprints to the front).  No, they weren't being ironic or nostalgic...they were taking this workout VERY seriously.  Hmmm....and they wonder why they don'y win any Olympic medals in running.

A third was a GSTC teacher who taught three periods with his/her sweater inside out and zipper half way down....until a 12 year old student pointed out both flaws.  


Perrella Deemed College Ave Mile Champ   
The guy who beat him, on a LEAN, was on drugs.  So congrats to our homeboy Jeff Perrella, who was only found to be on creatine after the race (explaining those massive pecs and bulging triceps), as the 2012 College Ave Mile Champion!


Team Meeting...VERY Soon
Hey, we need to have one.  Soon.  To decide club nationals lineups, strategize on next year, plan Road Relays, plan team awards/banquet/fund raiser.  Can we start and have a FB discussion on when is a good time to have this?  Perhaps a discussion more focused and result-oriented than the hoodie/pullover debate???
 
Team Runs
Rutgers/Central Jersey Runs
Monday- 5:30, Rutgers Student Center- easy run
Tuesday- 6:00, Rutgers Student Center--workout at HP track @ 6:20
Wednesday- 5:30, Rutgers Student Center- easy run
Thursday- 5:30, Rutgers Student Center- easy run
Friday- 4:00, Rutgers Student Center- light workout

Women's Team Workout
Wednesday- Ridgewood 6:00pm track workout
Couch to 5k/ Beginner Group Team Run
Thursday- 5:30 @ Rutgers Student Center

Sprinters/Half Milers
Monday--5:30 @ Highland Park HS 
Saturday--10:00am @ Highland Park HS

This Week in Training
Monday - comfortable distance, 8x80m strides or 8x8-10s hill sprints

Tuesday - 8x1k at 5k pace with equal rest, followed by 2x400 HARD with full rest.  You want the 1ks to be between 3:00 and 4:00 - run 800s if the 1ks will be longer than 4:00 each.

Wednesday - moderate run 75% long run duration

Thursday - super easy 40-60 mins

Friday - fartlek run - same distance as a Monday/Saturday run, but get in 8-10 pickups at Sunday's race pace - pickups should last 1-2 mins each with lots of recovery time in between - groove on that goal pace!

Saturday - shakeout

Sunday - RACE!

Sunday, October 14, 2012

(10/15-21): Morgan Hogs Hot Tub, Falls Asleep on Couch

Morgan Hogs Hot Tub, Sleeps on Couch
Douma Family Reconsiders Inviting GSTC Ever Again
West Milford- This weekend, the GSTC celebrated teammate Sara Douma's birthday with a run, some food, and a night out.  At 6:00pm, we received the attached picture.  

Rumor has it that Timmy was sprawled out in the Douma family hot tub all afternoon, and hours later....fell asleep on the family couch at 6:00pm.  Double-checking with him would have been sound reporting, but everyone knows that's asking too much from this "journalist."  Hearsay, rumor, and gossip is enough for this fine weekly publication.  Sometimes, we don't even get that much; we just make things up.  

Regardless, 'twas a slow week this week, and the reports we got from West Milford were classic.  The TMA lives on.  Who does this on a stranger's couch?


Woody Finishes 3rd, Loses to 'Tween Girl  
Morristown- Our homeboy Woody Kongsamut finished third at the Run for the Seeing Eye 4 Miler this Saturday, an event put on by GSTC friend Heather Gardiner and her Superhero Events Organization.  He ran 25:51, going through the 5k mark at a PR (19:20), and was thrilled at a new PR for four miles.  More on him below, but for now, it also must be noted that he was handidly defeated by a fourteen year old girl, yet he did wiggle out a win over a woman who stopped for a potty break.      

Jones PRs at East Brunswick 10k
East Brunswick- Prudence Jones, one of the GSTC captains of the Couch to 5k program, has two distinct titles in this club.  One: she has the most impressive degree: a PhD from Harvard (Editor's note: most of our elite men can barely spell Harvard).  Two: she sets PRs just about every time she runs.
 
Things didn't change this weekend, as Prudence averaged 9:27 a mile to finish the 10k in 58:40, besting her previous PR of 63:54 from the Newport 10k on May 12th. 

Our other Couch to 5k captain, Amy Denholtz, walked the race, as she is recovering from a mild injury from two weeks ago.        
 

Do We Need Hoodies or Jackets?
The winter is coming, and we are curious what you think.  The old GSTC jackets are....OLD.  Hoodies?  Jackets?  Bueller?  Bueller?  Hit something up on the team Facebook page.  Let's put together an order.  


Anis Finishes 2nd at SOD Half
Allamuchy- Ahh, you were all asking for Mike Anis during the long run today.  Where was he?  Chasing USATF-NJ Grand Prix points out in a town called "Allamuchy," a thriving metropolis that will certainly be an ideal destination for any half-marathoner interested in running around streets of Bumble^&*(, New Jersey.

Anyway, Dr. Anis sped to a 76:15 finish, good for second, behind CPTC's Atilla Sabahoglu at the Shades of Death Half Marathon.  This event is the brainchild of the USATF-NJ, hence the selection of a location way up north, far and away from 90% of the state's running community.

Sprint Squad Start Saturday Sessions
We really just want an excuse for a little alliteration.  But really- the sprint squad, as the attached picture shows- has started training twice a week together, on Saturdays and Mondays.  Believe it or not, but the indoor track season is just two months away.  Interested in track races or training with the group?  Check out the GSTC Sprint Squad Facebook Group.

Athlete of the Week: Cathy Stutzman  
Cathy has been following Coach DeCarlo's plan religiously all summer and fall, and gee whiz, it sure is paying off!  Last week at the Gorilla 5k, she ran 21:43...an all-time PR, breaking her previous best of 22:01.  On top of that, the Hunterdon Central English teacher dropped 1:22 from her Gorilla 5k time from last year.  Now THAT is progress.  Great work, Cathy....and perhaps there are more PRs coming down the 2012 pike!


Athlete of the Week: Woody Kongsamut
Hey, we love this guy.  Originally on the fencing team at Rutgers, he started sniffing out the GSTC last spring.  After graduating, he started getting the running bug, running more--and longer--with his new life as a finance associate at the Ripple Foundation.  We don't even understand what that means, but we DO understand that he averaged 6:27/mile for the Seeing Eye Four Miler, running another all-time best while reppin' the black and gold.  Keep it up, kid!

GSTC Upcoming Hot Dates
Sunday, 10/28: USATF-NJ 8k XC Championships (Deer Path Park)
Thursday, 11/22:  Thanksgiving Races (GSTC loves Turkey trots!)
Thursday night 12/6: Two 15-passenger vans depart for club nationals
Saturday, 12/8: Club XC Nationals (Kentucky)
Late December:  Voting for 2012 GSTC Awards
January: Annual team fundraiser, presentation of GSTC Awards at Road Runner Sports (No. Bruns)
Sunday, February 24: Road Relays III (Buccleuch Park)

Quotes of the Week
"You can't make this stuff up."  -Woody Kongsamut, via text, explaining the 14 year old girl, and the woman who pooped, during his race

"Holy cow! So much for being good last night! Tired, headache, unmotivated to do anything....I might as well have partied last night with the GSTC crazies!"  -Rob DeCarlo, via Facebook

"Wow Tim, this was the hot topic more than a week ago" -Mike Anis, via FB, as Tim brought back the Costco video from two weeks ago

"I am running less than I did in college, but I'm in the best shape of my life.  I like this plan."  -Steve Mennitt, between 800/300 sets, on Friday.  Chris Tafelski's plan couldn't get a bigger compliment!  

"No refunds for being a wimp."  -Woody Kongsamut, via text, regarding the many, many runners who paid- but stayed home due to the rain- at last week's Get the Gorilla 5k

"I dig the GSTC peeps. Good people and good runners. Join us or fall prey to our awesomeness. And miss all the fun!"  -Rob DeCarlo, via FB post.  

"13 mile run today!! First time ever in my history!"  -Kapil Sathyakumar, GSTC half miler, via FB post


Team Runs: Sharing is Caring!
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- 4:00, Rutgers Student Center
Women's Team Workout
Wednesday- Ridgewood 6:00pm track workout
Couch to 5k/ Beginner Group Team Run
Thursday- 5:30 @ Rutgers Student Center
Sunday:  Duke Farms, Hillsborough, 9am baby!
address is here: 1112 Duke Parkway West Hillsborough, N.J. 08844


This Week in Training

Monday - comfortable run + 8x80m strides or 8x8-10s hill sprints

Tuesday - 4-5xmile at 8k pace with 2-3 minutes rest.  

Wednesday - medium run of 75% long urn duration - you want this run to be a moderate tempo the second half.  Go on feel absed on how you're feeling from the day before.

Thursday - super easy 40-60 mins

Friday - cut-downs: 2x2k at T pace, 2xmile at T pace minus 5sec, 1x1200 at T pace minus 10sec.  Take 3-4 mins between 2ks and miles.  Then go 1x800, 4 seconds faster than you did going through the 1200, take equal rest, then go 1x600 3 seconds faster than you went through in the 800.  Take equal rest, then do 1x400 hard.  Let it roll!

Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints

Sunday - long run
 

Tuesday, October 9, 2012

(10/8-10/14): Gorilla 5k/5m: GSTC Men Rock CPTC in Elite 5 Miler

GSTC Men Rock CPTC in Elite 5 Miler
Goglas Dominates Field, Scorches Course in Record Time 25:05
 
New Brunswick- During the 2012 track season, the GSTC sprinters defeated the country's best track club in several relay events, including the Penn Relays, the US Open, and the Millrose Games.  However, the distance group has always come up short.  Most recently, Central Park Track Club handidly beat the men at both the 2011 Gorilla Elite 8k and the 2011 national championships.
 
2012, indeed, brought about different results.  Not only did the A Team defeat them...so did the B Team.  In perhaps the club's greatest team effort and display of depth, CPTC was only able to squeak one runner inside the GSTC's top 5, resulting in an 18-37 win for the Gold; the B team's top five also handed the visiting team a loss, edging them out 54-60 during yesterday's Get the Gorila Elite 5k/5m Championship Race. 
 
Ken Goglas gapped the group after about a mile, and ran the final four uncontested for the huge victory.  Rob Nihen, the TCNJ star fresh off an incredible half-marathon two weeks ago, finished second, ahead of CPTC #1 man Carlos Jamieson.  The group's next three all ran strong races, as #3 Chris Heibell's 25:34 shaved a full minute off last year's 26:31 effort, #4 Steven Mennitt dropped an incredible 25 second PR, and #5 man Tom Poland, in his first race since April, averaged 5:09 miles for a 25:44.  Incredibly, the entire A-Team ecliped the course and club record of 25:57 set by fellow compatriot Jeffrey Perrella in 2011.
 
The next five GSTC finishers were all ahead of CPTC #4 and #5 men, resulting in the six point win.  Anthony Harris's 26:10 was a whopping 2:06 faster than 2011, as #8 man's Adin Mickel's 26:13 shaved off 29 seconds from last year, too.   Andrew Capizzi, the #7 man between the these two, finished in 26:13.  Rounding out the top five were Mike Anis (26:16) and Tim Morgan (26:34), improvements of 1:58 and 1:47, respectively, from 2011.    
 
The final four finishers for the Gold were Ashwin Anantharaman in 26:58 (27:53 in 2011), Craig Donnelly in 27:16, Peter Bolgert in 27:59, and James Lothian in 29:20; Anantharamanananmanandadmancan and Donnelly both edged out CPTC's #5 man.
 
 
CPTC Women Sweep Top 3 Spots in Win Over WIG
Ogletree Blitzes Club 5k XC Record 17:34 as Gold Come Up Short
 
New Brunswick- Described by Coach Devon Martin as perhaps "the best women's team we've ever had," the Central Park TC put on an impessive show in Buccleuch Park yesterday, handing the Women in Gold a 19-36 loss.  But first, the silver lining.  Believe it or not, this loss could be an indicator of a top 10 finish at club nationals in December.  Let us explain.
 
Last year, CPTC finished 10th in Seattle's national championships.  If you place last year's CPTC times with this year's GSTC times from the Gorilla race, they would have a tied score 28-28.  Factor in that last year's race was a month later, so the WIG have another four weeks of developing fitness, and consider that team star Jamie Liberti missed yesterday with a calf still on the mend, you easily have a 2012 GSTC team that is better than a 2011 CPTC....that finished 10th.  You dig?
 
Anyway, Cheyenne Ogletree set the trails on fire yesterday finishing in 17:34, yet only finished fourth behind a very tough CPTC top three.  Just behind her was Chelsea Callan, who ran a huge PR of 18:03 and outleaned CPTC's Christina Argueta for 5th.  Lindsay Lambert finished 8th, running a season-best time of 18:21, while teammate Alyssa Douma finished 10th in 18:58.  The next three all dipped under 20:00 for the first time this year, a big step in the 2012 season for Karen Auteri (19:42), Megan DeCarlo (19:47), and Erika Meling (19:52).  
 
Elizabeth Bissell, in her GSTC debut, was next for the GSTC in 20:02.  The final four finishers all ran season bests: Erin Higgins (20:14), Danielle Stanton (20:26), Courtney Stanton (20:56), and Jill Zablocki (21:24).  In fact, when comparing them to the USATF-NJ XC 5k race in early September, Danielle ran 58 seconds faster, Courtney ran 48 seconds faster, and Jill shaved off five seconds. 
 
 
 
Open 5k: Men Put 14 in Top 20
Koontz, Martins Go 3-4 as Personal Bests Abound in Race Before Elite Dual Meet
 
New Brunswick- For once, Zak Martins grabs a GSTC headline that isn't in the Tim Morgan Award section.
 
While finishing fourth overall and just a second behind teammate Charlie Koontz, the scrappy collegiate sophomore broke 17:00 for the first time and dropped a 21 second PR, finishing in 16:45.  Also finishing in the top 20 were Kevin Ivanov (16:58), David Fett (17:03), Edsel Flores (17:06), Ricardo Garcia (17:11/PR), Jon Karrlson (17:26), Wismith Francois (17:28), Jaris Rousseau (17:28/PR), Franco Guevara (17:30/PR), Tyler Foss (17:40), Wilfredo Benetiz (17:50/PR), Mark Parisen (18:07/PR), and TJ Zablocki (18:07).
 
Quite honestly, the GSTC had so many people run in the open 5k, we aren't really sure how to weave it into a cohesive story.  So, for lack of a more creative approach, here are the rest of the performances by club members: Scott Miglore (18:23), Kenny Huryk (18:50), Paul Fromholtz (18:51), Marty Doherty (18:53), Norbert Kuter (19:04), Nick Waclawski (19:19/PR), Zach Spiegel (19:27), Mike Obsuth (19:27), Kyle Flyer (19:27), Mike Gurzo (19:31), Alex Pires (19:34), Jason Chee (19:36), Kenny Sorrell (19:51), Peter Klapsogeorge (20:00/D'oh!), Woody Kongsamut (20:09), Kapil Sathyajumar (20:15/SB), Corey Smith (20:26/SB), Rob DeCarlo (20:32/GSTC 5k record carrying boogie board), Sean Cust (20:39), Keith Anacker (21:24), Lauren Haynes (21:32), Cathy Stutzman (21:43), Ken "Gorilla" Walsh (21:43), Sara Douma (22:20), Brian Dennis (23:12), Nicole Callaghan (23:15), Amanda Rolph (24:35), Larry Saparito (25:40), Christian Sylvester (25:51/ran in a suit!  and dress shoes!), Shridhar Kamat (26:32), Sara Gursky (26:45), Prudence Jones (30:01), Michele Tuchol (29:57), and Lindsay Capone (30:14).
 
Race Pictures:  will be here soon www.willschneekloth.com
 
Race Videos: (please turn off sound....what a terrible voice of film guy)
GSTC vs. Costco: http://www.youtube.com/watch?v=B-MSEZ3fDRc&feature=plcp  (a Jason Chee production)
 
See the 22 race videos here (haven't titled all of them yet): http://www.youtube.com/user/GardenStateTC
 
 

Women GSTC Athlete of the Week: Chelsea Callan
For her efforts yesterday, Callan is this week's women GSTC Athlete of the Week.  Her 18:03 effort was a 28-second PR from the USATF-NJ 5k race, and before joining the GSTC months ago....yesterday would have been a 45 second PR.  Indeed, quite a breakthrough for Ms. Callan.  So, along with being a Rider alumni, a cross country coach at Cardinal McCarack HS, and pretty darn fast (5:00 mile PR), here's a bit more about the #2 GSTC runner from yesterday's elite dual meet against CPTC.
 
Before racing, she has a collection of, let's say, interesting pre-race rituals.  First, she always eats a plain bagel toasted with butter 2-3 hours before race time.  She also needs to have her hair straightened (a direct quote: "So if it's not straight, I will probably run bad").  She also needs to have hair ribbons and nails painted...usually team-oriented in some way. 
 
The night before a race, she eats nearly an entire box--or so she claims--of pasta.  Post-pasta snacks are either pretzels or a PBnJ--nothing more, nothing less.  Since she hasn't much to offer in terms of musical interests ("I like everything!"), let's stick with her food-eating habits for just a tad longer.  There seems to be a bit of an obsesson with ice cream; her goal is to someday soon make a Froyo concotion worth over $10.  Evidently, her record is $9.38 (but, who's counting?). 
 
Thankfully, she's a fast runner with a fast metabolism.  Oh, and Chelsea, when you do attempt that $10 record again....make sure it's not the day before a race!  
                                                                                                        
 
Stephen Mennitt: GSTC Male Athlete of the Week
All spring, Steve was banged up with injury upon injury.  We heard he had a pretty good resume from Rowan, but it's kinda hard to tell when one can only run a few times a week.  This summer, however, he got healthy, super fit, and now....he's a PR machine.  At the half marathon, he ran 72:39- good enough for 11th, averaging 5:32 pace for the 13.1 mile race.  Yesterday, however, he popped out a huge performance, finishing 6th overall, 4th man for GSTC and just two seconds behind teammate Chris Heibell- the club's #1 man at club nationals last year.  For this incredible effort, he has been selected as the Athlete of the Week.
 
A proud product of Edison, how about THIS pre-race ritual: five cups of black coffee 90 minutes before the start!  The night before a contest, he eats eggplant parmigiana....while wearing compression socks.  Radiohead is his long-standing favorite band, and, one little-known fact about Mr. Mennitt: he was once a vegetarian for five years.  Why?
 
He had two inspirations: The Smith's Meat is Murder, and a vegetarian girl he sought to impress.   
 
Steve is currently a program director at the Caravaglio Weight Loss Center as a licensed nutrition specialist and certified personal trainer.
 
 
Quotes of the Week
"I hate these new uniforms.  You know why?  Because, every time you tuck them in, do you know what you tuck in?  Do you know what you put right near your butt?  South Jersey.  My hometown.  That's what.  I'm not tucking in this uniform any more."  -an irate Adin Mickle, during bar converstion, taking great pride in his South Jersey roots
 
"I will win this weekend."  -Ken Goglas, during a recovery run this week
 
"I'd get the gorilla a rain jacket."  -Heather Gardiner, via text, responding to an inquiry about advice for inclement weather.
 
"What do I need to know as the gorilla?"  -Ken Walsh, via email, inquiring about his ever-so-important duties this past weekend
 
"It's a daily morning ritual for me: potty, brush, breakfast, gstc email."  -Ashwin Anantharaman, via text, one of many inquiries about the weekly email whereabouts
 
"Did you guys beat CPTC today?!"  -Mark Del Monaco, former GSTC'er who now trains in Colorado, via text from Colorado
 
"Your women's team has gotten MUCH better."  -Devon Martin, CPTC head coach, first thing she said to me after elite dual meet yesterday
 
"Car getting impounded....long story.  See you at the long run next week."  -David dos Santos, via text message
 
"Nice job on Sunday, you're running well!"  -veteran Mike Anis, via Facebook to Rutgers sophomore David Fett
 
"Seen the results and super proud of my GSTC fam. Way to do work."  -Reggie James, FB post
 
 
Tim Morgan Award...Some Unusual Suspects
Our dear ol' pal Steven Geiger gets the first nomination, as he signed up and promised us Pee Wee Herman for the Gorilla race, but....a no show.
 
David dos Santos gets this week's second nomination, as for some reason, he was running extremely late to the race.  Then, or so we are told via text message, he was pulled over.  Then, as he texted us, his car was impounded.  THEN.....psych.  That's it.  But that's a pretty decent list there.
 
Finally, our loyal timer and friend Tim Styler gets the nod.  Why you ask?  Well, how about sending a text at 11:22pm the night before the race, stating "I'm all outta pins..if you need some for the race, hit up Walmart."  Indeed, this explains the world's biggest pins yesterday....designer pins from Walmart!
 
 
Team Runs....a Friday Change!!
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- 1:00, Rutgers Student Center
Women's Team Workout
Wednesday- Ridgewood 6:00pm track workout
Couch to 5k/ Beginner Group Team Run
Thursday- 5:30 @ Rutgers Student Center
 
Weekend Runs
Saturday: Clinton Road run @ 2:00pm.  Pizza, hot tub, etc. at Alyssa's afterward.  Bring a towel, a few buckaroos, and a change of clothes if you're up for going out for Sara's birthday after the run and hot tub.  Folks are invited to sleep over Karen's house or Alyssa's house Saturday night for easy access to Sunday 9:00am LR at DeCarlo's house.  Check Facebook group page for details!!!
Sunday: Long run at 9:00am @ DeCarlo's house in Saddle Brook (email robbob13@hotmail.com for address)
 
 
This Week in Training
Monday - comfortable run + strides OR hill sprints
Tuesday - 3-4x2k at T pace with 3 mins recovery. You want these reps to be between 7-9 minutes. Run miles instead if 2ks will put you over 9 mins.
Wednesday - moderate run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 6 sets of 800/300 - run the 800 at 5k pace and the 300 at mile pace. take about 1:00 between 800 and 300, and 3-4 minutes between sets. Use heart rate as a guide to your recovery time.
Saturday - comfortable run + strides or hill sprints
Sunday - long run.

Wednesday, October 3, 2012

(Final Instructions): The Final Gorilla Homestretch!

1.  Tonight is the last night to register on-line.  Thank you for jumping on this ASAP!  https://www.compuscorereg.com/register/?event=13581
 
2.  As the hosts, let's be super welcoming and friendly to our guests.  Why of course.
 
3.  You will see many, many people rockin' GSTC shirts and uniforms.  For example, almost all event volunteers are from our GSTC sprint group.  Introduce yourself to teammates you don't know!  (alsoGSTC gear will b for sale at the tables, too)
 
4.  Please bring your old uniform and hand it into the registration table.  We have many new members who didn't order a new one and need one.  (also- if you ordered a new uniform, it will be at the same table)
 
5.  At 10:20, after the open 5k, and ten minutes before the elite race, please rally around the finish line for "Elite Race Introductions." 
 
6.  After party at the Olive Branch!  Just 400m walk from finish line!
 
7.  Song requests for while you're running?  Email us with them.