(2/25-3/4): The Road Relays Recap!

Road Relays III: A Collective Success

A record 128 teams participated in the Road Relays this weekend, and along with the running gods giving us great weather, we were also able to pull off an incredible event thanks to the help of many club members.  Indeed, it takes many great people to pull of a great event...where to begin?

First, thanks to Rutgers members Keith Anacker, Robert Klink, Kyle Flyer, and Dan Teichmann for picking up donated bagels from Hole in the Wall Bagels for us along the week.  Next, props to sprinters Haleigh Simon, Erin LaCosta, Perryn Ford, Kevin Parker, Roland Cote, Carson Flood-Keers, Declan Fitzmaurice, Brian Dennis, and Mike DePaulo for volunteering all day in various ways.  GSTC co-founder Chris Tafelski spent his entire morning helping out, and Sarah Fairbrook, Eric Schneekloth, Dave dos Santos, and Paul Schneekloth also labored all day between registration and the finish line.  Then, of course, we had endless members drive from many miles away to participate, and many even brought friends and family, like Kyle Price bringing many of his kids from Spotswood, and Ken Goglas bringing his mom.  Awesome....thank you all.

New Club Members Participate in Road Relays

It's always exciting when new members run in their first GSTC race, and we wanna recognize the many new faces in the crowd who made the Road Relays their first plunge!

We welcome Arezoo Imani who made her first appearance, teaming up with teammate Amy Denholtz!   Ana Garcia also debuted, teaming up with her recently married husband.  Dan Greer, also a new 2013 member, ran with his brother, Chris Greer.  Rutgers first-year and Cinnamonson native Andrew Stuart ran yesterday as part of team "Vicious and Delicious" (we aren't sure which part of the name Andrew was, however), partnering with fellow half miler Norbert Kuter, as did Valerie Boothby, Elery Martinez, Pat Butcher, Sarah Peterson, Sarah Schillaci, and Greta Sieve.

RR Results: Records Shatter and Costumes Abound

Heibell, Higgins, Flores Win 2nd RR Titles in 2013

New Brunswick- It was a record day in Buccleuch Park, as numerous meet records were broken as  a record number of teams signed up for the third running of the Road Relays.  Highlighting those victories were Erin Higgins, Chris Heibell, and Edsel Flores--all winning their second team titles.

Higgins teamed up with Sarah Peterson, aka "The Misfits", to both win the open women and break the old open women's record by an astounding 3:30.  The Real Housewives of the Duck Pond, Meghan DeCarlo and Sarah Schillaci, also dipped well under the old record, but fell about 1:00 short of the gold medal.   "Got the Runs" of Butcher and Nicole Callaghan, finished third.

Check out the start, and nineteen other race clips, here.

The open men's race was a duel between the Mighty Men in Pink, Chris Heibell and Tony Harris, against the slightly more humble squad of Ken Goglas and Steve Mennitt, aka "The Challengers."  Dropping sub-5:00 pace throughout the entire race, both teams crushed the event record by over fifteen seconds.  That said, the Pinkies won out, as a dominant Harris outkicked a fatigued Goglas on the anchor after he worked hard to close the gap on the final leg, 31:03-31:08.  They broke the year old mark of 31:23 by Adin Mickle and Heibell.

Check out professional pictures HERE

Check out the non-professional pictures here, on our Facebook fan page.

As promised, by "Thunder Buddies" brought the thunder in the co-ed open division, as Peter Bolgert and Sieve not only won by a convincing 33:42, but they were finished fourth overall and broke the former co-ed open record by 50 seconds.  It was a close battle for second, as Pink Dynamite (Alyssa Douma/Kyle Price) edged out the Bearded Cat Ninjas (Mike Anis/Cheyenne Ogletree) 34:05-34:12.   

Other GSTC'ers who fared well: Edsel Flores and Franco Guevara won the high school division in 34:32, Zak Martins and Rob Klink were second in the men's college section, Courtney Connolly and Nicole Vorst won the women's university in 45:20, Chuck Schneekloth and Erika Meling won the very prestigious "Rutgers Co-Ed Alumni" division in 36:25,  Mark Parisen and Chelsea Callan, aka "The Dynamic Duo", won the Costume Division in 39:13, Kenny Huryk and his son were second in the father-son division, Mike Fonder snagged gold in the brother division with sibling Greg (Great name: "Running Mikes the Heart Greg Fonder"), Dan and Bri Teichmann won the co-ed sibling division, and Jo Ann Coffee and Peter Warren won the co-ed masters 60-69 division.

Full results here.

TMA: The Zak Attack is Back

He came flying in triumphantly, with just 50 more meters to clinch his 9th place finish at the Road Relays.  However, in true Zak Martins style, he made a left instead of a right, despite the finishing chute with dozens of event staff and volunteers and flagging and a time clock and the Compuscore van and music in one direction....he went the other.  Well, that cost him his 9th place spot as #chasepack came in just seconds later, and....

It also cost him, once again, a spot on the TMA list and perhaps solidifying a TMA Hall of Fame nomination in the near future.

Quotes of the Week

"I much prefer papers over exams.  I once wrote a four page paper on a book after reading just its first page."  -Tyler Foss, in van ride, discussing his Rutgers study habits.  You should hear his stories about his four years spent in Calculus.

"Regarding my relationship with him, I'm just confused.  I'm more confused than Tim Morgan."  -Karen Auteri, during long run last week

"It may be too early to tell, and I dont want to jinx it, but I think I'm going to be able to keep all of my body parts after this year's Road Relays."  -Kyle Flyer, via text, referencing the inaugural RR two years ago when he got his appendix removed just days after Road Relays.

"I logged onto Facebook and saw 40+ notifications and felt like the prettiest girl at the prom.  When I went to check why I was so popular I remembered it's because I'm still admin of the GSTC page.  Damn you Road Relays and fake boosting my confidence."  -Mike Obsuth via text after the race

"If I can't run, the least I can do is volunteer."  -a hip-challenged Dave dos Santos during the RR

"Just trying to spread the sweet gospel of the GSTC."  -Peter Bolgert, explaining his consistent pushing of the Road Relays on the Princeton Running Club Facebook page

"It's not letting us register.  It's saying net error 2."  -Ryan Vance, at 11:31 night of midnight deadline.  Nothing like a Rutgers student planning ahead!

GSTC Track Schedule Announced

Interested in racing?  Let us know!

4/5- Sam Howell Invite (@Princeton)

4/13- Rider Invite

4/26- Penn Relays

4/27- Lion Invite (@TCNJ)

5/13- Swarthmore Last Chance

5/25- Diamond League Meet (@ Icahn)

6/8- The College Ave Mile (GSTC event in NB)

6/15- USATF East Regional Championships (@Icahn)

6/28-29- USATF Club National Championships

 

20k Team Championships on 3/10....Less Than Two Weeks Away

Crazy, but the first team championship race is less than two weeks away!  More to come on that, but just a reminder!

Team Runs

Monday- 5:30 @ Rutgers Student Center

Tuesday- 5:30 at RSC

Wednesday- 6:15 at Morristown Runnig Company

Thursday- 5:30 @ RSC

Friday- 4:30 @ RSC

Saturday- Track Workout Highland Park HS at 10:00am

Sunday LONG RUN RIVER ROAD 9:30am

This Week in Training

Monday - comfortable run + 6-8x 8-10s hill sprints

Tuesday - 2x2M @ T pace with 3 mins recovery, then 2x800 @ 5k pace with equal rest.

Wednesday - steady state run of 75% long run duration

Thursday - super easy 40-60 mins, 6-8x 80 m strides

Friday - 4-5M tempo run @ T pace, 4 minute jog, then 4x200 @ mile pace with full recovery.

Saturday - same as Monday

Sunday - long run!

Fwd: Welcome to Road Relays!

for the many members who missed the Wednesday night on-line registration deadline....

---------- Forwarded message ----------
From: Road Relays <roadrelays@gmail.com>
Date: Fri, Feb 22, 2013 at 9:04 AM
Subject: Welcome to Road Relays!
To:


Thank you for registering for the third annual Road Relays!  With 122 teams pre-registered, and with the warmest day in weeks scheduled for Sunday, we are excited to have you all join us for a fun day in New Brunswick's Buccleuch Park (321 Easton Avenue).

A few items before Sunday's event:

1.  Road Runner Sports (North Brunswick) is hosting a packet pickup up today (5-7pm) and tomorrow (10-1).  Receive an extra 10% off any purchases, and enter a raffle to win a $250 RRS spending spree!

2.  Check out this article on the Road Relays here.

3.  After the event, please join us for the after-party at Mike's Courtside Bar and Grill at 1 Elm Road in downtown New Brunswick.  They are a major sponsor of the race, and we'd like to thank them for their support.

4.  When arriving on Sunday, please park your car around the outside perimeter of the course.  We'd like to preserve the inside for the runners!

5.  Be sure to check Compuscore for results and Will Schneekloth's website for event pictures Sunday night.  It will all be posted on our website eventually, but go directly to the source for the quickest updates.

See ya on Sunday!

(2/18-2/24): Road Relays Next Weekend; Three Club Records Break at Millrose

Road Relays Coming on Sunday!

Okay, so today's the day to just settle on a team name and sign up already.  Seriously.  Oh, and get your friends to sign up, too!  It's gonna be 45 degrees and a perfect day to run with a baton in your hand.  Sign up here!!!!

A little history tidbit from the Road Relays I: In 2011, we got a ton of snow the week before the event.....then it got real warm.  This resulted in huge (two feet deep) puddles in the Buccleuch Park roads as the snow melted and, of course, the park's sewers were not working.  After several hours of futile use of a rented water pump, the race actually was redirected on the running path, which required better wood chips, and after we did that....ehh, let's just be happy for good weather this week leading up to Road Relays III!

Three Club Records Fall at Millrose Games

The grand finale of the indoor season is really the true test of the depth and true quality of a track club.  By the summer, it's about renting college and high school kids for a month.  But the winter season- that's the real measuring stick of a club: who ya got, and how fast are they?  While not dominating either the 4x200 or distance medley relays for either gender, the collective results for the club section of the Millrose Games indicate one thing: the GSTC had the strongest showing of any East Coast club.

Men's DMR: Bronze Medal as Three PR in Deep Field in Armory

It took four gutsy efforts, three PRs, and an unlikely deciding leg, but in the end, the Men in Gold rolled to a 10:02.17 finish, defeating rivals NYAC and Central Park TC for the first time in the DMR.  Every second counted, as just 1.1 seconds separated these three teams, as NJ/NY TC and Syracuse Chargers took the top two spots.   

In the opening leg, Tony Harris battled nine other teams, PR'ing in 3:03.8, handing off in 5th just a stride off from CPTC's Carlos Jamieson- a nationals qualifier in the mile last year.  Mike Brito took it from there, moving the Gold up two places to 3rd, dropping CPTC and NYAC in the final 100m with his 49.4 leg- the race's fastest 400m split.  On the penultimate leg, Kyle Price set an early blistering pace in the 800m, blazing a four second PR in the 800 with a 1:53.5 split- a club indoor record for that distance.

As the DMR always does, it came down to the anchor, and Chris Heibell fought Syracuse for most of his race with the other two teams giving chase.  He ran a season best of 4:14.5 as he was in second for much of the race until the final 200m.  Although NYAC and CPTC finished just a second behind, Heibell's gutsy fight with the Syracuse Charger is what pulled him through the finish line, helping set a club record by nine seconds.

Interesting enough, the leg that was the decisive factor was the 400m.  Despite it being the shortest leg, it was the one that the GSTC got the biggest advantage: CPTC's 400m guy ran 51.4, NYAC's 52.1---but Brito split 49.4, a two second difference that made a world of distance in the final results.

The B Team ran well, but not great, running below their individual goals but meeting their team one: to beat the Central Park TC's B team.  Mike Belgiovine opened up in 3:08, Ricky Garcia split 50.2 (the 3rd fastest 400m of the race), Mark Parisen ran 2:00, and Zak Martins anchored in 4:30, finishing in 7th of nine teams in 10:30.11.

Women's DMR: 4th Place as Distance Ladies Debut in Millrose

Last year, the GSTC had one Millrose event they didn't compete in: the women's DMR.  This year, it was one of their strongest showings of the night.

Chelsea Callan, despite nursing a sore foot all week, ran brilliantly on the lead-off, hanging on to the chase-pack with a solid 3:38 (72/lap) personal best.  From there, Justine Ameye, the club's fastest 400m runner from Boston, went out incredibly (too) fast with the group for her opening lap- resulting in a slower 65.8 400m leg as she tied up in the final stretch.

This put half miler Alyssa Douma in a tough spot: all alone.  Pacing herself well, Douma slowed moved back into the race, eventually catching- and passing- Shore AC with a 2:16 split.  Despite the fast leg, NYAC and CPTC B Team's lead only widened, as their half milers ran 2:11 and 2:12, respectively.  Anchor Cheyenne Ogletree had a lot of work to do, as there was now an eleven second deficit between her and the chase pack nearly 80 meters down the track.      

   

Ogletree went out hard and just kept going.  Gobbling up CPTC then NYAC by the 1200m mark, she pushed the baton from 6th to 4th, finishing in 4:54 for the full mile.  Defeating NYAC was especially impressive for the group, as they were not only the defending champions- but the defending meet record holders.      

Men's 4x200: Both Relays Break Club Record as Anchors Struggle 

It's an event of precision and fine detail, as every step and baton exchange can make a world of difference.  Despite the weeks of baton preparation, both A and B teams sizzled around the track flawlessly until...the anchors.

In section one, lead-off man and 100m club record holder Ish Robbins got out of the gates well, putting the crew in 2nd with a 22.8 split.  Brito and Kaseem Jackson also followed with sub-23 legs, leaving it to anchor Joe LaFleur to finish the job. After looking fine through 150m, he faded in the final stretch, allowing Dare to Dream to pass him.  The B Team's 1:31.62 bettered the old club record of 1:32.83.

In section two, Amr Ghardseldin blasted an impressive lead-off leg, handing off in 22.3.  Jason Romsak and Kevin Parker kept the baton in second, fighting off a herd of teams in their wake, and it came down to anchor Julius Samuel.  Sadly, he made three big mistakes: first, he was slow getting out of the exchange zone, thus slowing down the baton; second, he ran in lane 2, thus giving up lane one for easy passage; three, he eased up at the finish line, allowing a second team to pass him in the heat--and a third team to beat them by .007 in the earlier heat.  Although finishing a disappointing 5th of twelve teams, their time of 1:30.80 shaved a hefty two seconds in the short sprint relay.

Women's 4x200

The women's sprint group had not ran a relay qualifier, and they were asked, last minute, to fill a lane.  The group of Haleigh Simon, Alexis Simon, Grace Chong, and Justine Ameye finished sixth overall in 1:53.13.

Lucas, Clark Medal at Princeton Invite

The Black and Gold sent a smaller track crew to Princeton this Saturday to compete in the jumps, sprints, relays, and half mile.

Jumper Aaron Lucas finished 4th in the high jump (6-4) while sprinter Barry Clark, making his GSTC debut, grabbed third in the 200m (23.09).

Welsh Falls 13 Seconds Short of BQ

John Welsh ran the Albany Marathon this weekend with hopes to simply run 3:05:00 to qualify for Boston in a few months.

However, the running gods were just not on his side.  Fighting through 20mph winds and a 4f wind chill, poor Mr. Welsh crossed the line in 3:05:13...surely a valiant effort despite the conditions, but short of the time he needed.  

Tim Morgan Award

Well, same old stuff- Tim is late to weekday runs, Anis is late to the long run van...not sure if any scarlet letter may change such behavior.  Yet, it was humorous that somehow ol' Timmy was super late to his own birthday party after the Tuesday work out, arriving to the pizza joint with just two slices remaining from four pies.  We actually thought he forgot and went home instead.  

However, a few interesting nominees this weekend.  First, Ricardo Garcia got his car towed from the Toys R Us parking lot, where he parked it during the Millrose Games.  He kept saying "I hope it doesn't get towed" almost admitting to knowing it shouldn't be there.  Sure enough, $400 later, he got it back late Saturday night.

Next, Rutgers sophomore David Fett took an odd spill during the long run, somehow falling on a tree and gashing his leg.  He claims he was pushed, but we're pretty sure this was a team long run- not roller derby.  We received photo evidence of him smiling in the emergency room for a few stitches, which totally sucks, but in this day in age, it lands him for his first nomination.

Finally, sprinter Julius Samuel gets the grand nomination for the week, for the three reasons listed above in the 4x200.  One mistake is one thing....three in a 22 second race- well, that lands you in the feared TMA section.

And, what the heck- the USATF gets a well-deserved one, too.  We mailed in our Elite Development Club Application in late August.  They cashed the $100 check in a week, but we still haven't heard back....six months later, despite numerous emails and calls requesting some feedback.

Team Runs

Monday- 5:30 @ Rutgers Student Center

Tuesday- 5:30 @ RSC, run to HPHS track by 5:50

Wednesday- 6:15 at Morristown Running Company

Thursday- 5:30 @ RSC

Friday- 4:30 @ RSC (changed time- 30 minutes later)

Sunday- Road Relays 11:00am at Buccleuch Park

***sprinter/half miler workouts will resume next Monday...to start the spring track season!****

This Week in Training

Monday - comfortable run + 6-8 8-10sec hill sprints

Tuesday - 6-8x1000 at 5k pace with equal rest

Wednesday - steady state run 75% long run duration

Thursday - super easy 40-60 mins

Friday - 4-5x mile reps at T pace + 10 sec.  Take 2 mins in between.  Jog 800 then go 4x200 at mile pace.

Saturday - comfortable run + 6-8 8-10sec hill sprints 

(2/11-2/17): 2012 Award Winners; 2013 Millrose Lineups Announced; TM Bday; New LR!

Road Relays: Two Weeks to Go!

Time is running out.  Sign up your damned team already!  Oh, and make sure you come up with a good team name....this race is both about style AND speed.  

SIGN UP for the ROAD RELAYS Here

While you're at it....

Get your GSTC Gear Here

Pay Your 2013 Dues Here

And the Winner Is...

Awards Night Fundraiser Saturday Night Results Are In!

Saturday night was the GSTC's annual Awards Night Fundraiser, wit 35 awards presented and thousands of dollars raised.  Special thanks to the evening's emcee and GSTC golden voice Mike Brito.  The awards, based on membership voting through Survey Monkey in December, were:

Female Road Performance of the Year:  Cheyenne Ogletree

Funniest Track Moment of the Year: Tim Morgan, Chris Schneider

Facebook Award: Stanton Sisters

Male Cross Country Performance of the Year: Ken Goglas

Male Road Performance of the Year: Tom Poland

Diplomat of the Year Award: Tony Harris

Rutgers Athlete of the Year: Dan Teichmann

Best Facial Hair Award: Mike Gurzo

Masters Runner of the Year: Jeremy Stratton

Smarty Pants of the Year: Dr. Prudence Jones

Storyteller of the Year: Mike Anis

Best Costume of the Year: Kyle Price

Male Sprinter of the Year: Mike Brito

Female Sprinter of the Year: Asia Washington

Best Nickname of the Year: Arvid "Flying Hawaiian" Pansanjan

Tim Morgan Award, Year: Chuck Schneekloth

Tim Morgan Award, One Event: Zak Martins

Recruiter of the Year: Meghan DeCarlo

Most Likely to Be Seen at a GSTC Event: Edsel Flores

Breakthrough Season of the Year: Alyssa Douma, Stephen Mennitt

Quote of the Year: Adin Mickle, Steve Bonica, Ken Walsh, Mark Parisen

Most Likely to Have a Breakout Season in 2013 (male): Andrew Capizzi

Most Likely to Have a Breakout Season in 2013 (female)  Kristin Cupido

GSTC Couple Most Likely to be Caught Dancing and Playing Air Guitar to Bon Jovi's 'Living on a Prayer" in Their Living Room on the Weekend: Rob & Meghan DeCarlo

Best Dressed of the Evening Award: Sara Douma

GSTC Golden Awards: Cathy Stutzman, Dan Teichmann, Tony Harris 

GSTC Lineups Announced for Millrose

NYC- The Millrose Games is one of the most prestigious indoor track and field meets in the world.  It is a collection of the finest high school, collegiate, club, and professional athletes in America sharing the spotlight on one of the world's fastest indoor tracks: the NYC Armory.  After months of training and deliberation, the GSTC has announced its accepted entries into the prestigious club relay events.

The women will have two relays: the distance medley relay (DMR) and the 4x200.  In the DMR, Chelsea Callan will lead off in the 1200m leg, then recent Sacred Heart alumni Justine Ameye will run the 400m, Alyssa Douma will cover the 800m, and Cheyenne Ogletree- who became the first GSTC woman to break 5:00 this past week (more below)- will anchor with the mile.  The 4x200 lineup will consist of Haleigh Simon, Alexis Mbakwe, Grace Chong, and Ameye. 

Based on their strong seed times, then men qualified two DMRs and two 4x200 relays.  The "A" DMR will be Mike Belgiovine (1200m), Mike Brito (400m), Tony Harris (800), and Chris Heibell (1600), while the "B" team will be Kyle Price (1200m), Ricardo Garcia (400m), Mark Parisen (800m), and Zak Martins (1600m).

The "A" 4x200 will be Amr Gharseldin, Kevin Parker, Julius Samuel, and Jason Romsak, with the "B" team being just as strong with Ish Robbins (club record holder, 100m), Brito (club record holder, indoor 400m), Joe LaFleur, and Kaseem Jackson.

Wanna learn more about the meet that will be on ESPN both Saturday and Sunday?  Click here.

Results: Thursday @ Armory

Some huge performances at NYC's Thursday Night at the Races went down this past week, including some club records!  Cheyenne Ogletree became the first GSTC women to break 5:00, running 4:58.3.  Sarah Peterson made her GSTC debut, rolling 5:18.6 for a one second PR.  Erin Higgins ran her fastest mile in a decade, running 5:30.9, while Meghan DeCarlo was just a step behind in 5:31.4.  Kenny Walsh ran 4:58.0 for the mile, with Rob DeCarlo cracking 5:10 at 5:09.3.

In the 800m, Alyssa Douma and Ogletree went 1-2, passing two Central Park TC women in the final 200m, as Douma won in an indoor PR and club record 2:15.4 with Ogletree (2:17.5) and Peterson (2:31.5) in her wake.  

Team Runs

Monday    5:30 @ Rutgers Student Center (RSC), OR 5:30 track workout @ Highland Park HS

Tuesday   5:30 @ RSC     TIM MORGAN BIRTHDAY CELEBRATION AFTERWARD

Wednesday  5:30 track workout @ HP HS

Thursday   5:30 @ RSC

Friday        4:00 @ RSC

Sunday      10:00am at Princeton (Washington Road lot; 40.338567,-74.647095 in GPS)

Directions:  from new brunswick, take route 1 south, then turn right onto county road 526 / Washington Rd, then drive 0.7 miles and there will be a little parking lot on the right hand side

TIM MORGAN BIRTHDAY: TUESDAY

After the team track workout on Tuesday night, all are welcome to celebrate a belated Tim Morgan Birthday.  We'll go to Skinny Vinny's for some pizza and eat a fantastic birthday cake.  Woooooooo!

TMA: Hey Ladies!

Congrats to Karen Auteri and Jess Byrnes, as not only did the take a wrong turn and get lost on their long run today at River Road.....but then they tried to conceal it.  Nuh uh....you can't fool the TMA Paparazzi.

What's more, Karen also left her purse at the restaurant last weekend after the long run, resulting in an eighty mile round trip to retrieve what's rightfully hers.  D'oh!

Finally, a huge TMA goes to Road Runner Sports from Saturday Night.  Understaffed, no microphone, long lines.....you haven't heard the last from us.  Good times Saturday night.....despite the weak hosting.     

Quotes of the Week

"No problem! I really want to get more involved and everything! I really like the team!" -Shot putter Roland Cote, via FB message, about volunteering at Road Relays

"Successful people do what unsuccessful people dont want to do" -Kevin Parker, FB post

"I just want to be involved with a great running team."  -Marty Doherty, via phone conversation

"I'm eating a box of cheezits."  -Rob DeCarlo, via text after running 5:09 in the mile at Thursday Night at the Races in NYC, in response to the question, "Are you doubling and running the 800 as well?"

"Never mind the weather: groundhog says, spring in 2 weeks. Dragged myself out the door for a long run today, I WILL be ready for that 20K in 4 weeks!" -Don Weiss, via FB post

 

This Week in Training

Gotta get creative this week since tracks will be hard to come by.  With warm temps this week hopefully there will be a track available by Friday's workout.  If not, try to replicate it as best you can.  Remember that it's the effort that matters.

Monday - comfortable run + 6-8x10sec hill sprints

Tuesday - fartlek run - after 10 minutes warmup, cycle through 6-8 cycles of 2:00 on, 3:00 off - remember that the key to good fartlek is keeping the recovery interval honest, and that probably means keeping the pickups under control.  Most people run the pickups too fast and have to slow to a crawl on the recoveries.

Wednesday -  steady-state run of 75% long run duration

Thursday - super easy 40-60 mins

Friday - 1.5miles of tempo, then take a 4 minute recovery and go 6x400 at mile pace on 2 mins rest.  Finish off with 2x200 at 800m pace.

Saturday - same as Monday

Sunday - Long run!

Two Weeks Away-- 10% Off Inside!

Road Relays- Just Two Weeks Away! In just sixteen days, New Jersey's most unique road race is going down in New Brunswick- Road Relays!     Grab your friend, sister, dad, neighbor, rommate, heck- grab that guy you always see talking to himself in the cereal aisle at the grocery store- and enter your relay today!   It's a 10k race, but it's broken into four different 2.5k legs....so there are three baton exchanges.   Be sure to enter your category carefully- there are thirteen in total, and medals go to the top three teams in all divisions (male, female, co-ed) in all categories!  Check out the event web site here! Save Cash on Registration There are two ways you can save some $$$ on the race registration.   1.  Sign up before Sunday using the code RRCA-2013 and save 10%   2.  Bring in a donation the day of the race for the event's primary beneficiary, Essays 4 Equipment, and get $2 back.  Gently used running shoes, spikes, race shirts, shorts, tights, hats, gloves, etc.will all work!  This running equipment is then donated to low-income runners attending inner-city schools in NJ who request running gear through written letters.  The Art of Picking Your Team Name When registering for the Road Relays, selecting the right name for your team is, perhaps, the most important detail of the application.  Who cares about where you live and what your age is....what's the name of your TEAM?   So far, here are some of our pre-registered favorites: Super Sherpa & Ironman, Girls Got Race, Photogenic Guys, Got the Runs, Good ol' Farts, Lost in Pace, Bearded Cat Ninjas, and TBirdistheWord.   Next to selecting a college, this may be the most important decision of your life....make it count!  Packet Pickup at Road Runner Sports Grab your race packet at Road Runner Sports in North Brunswick (501 Shoppes Blvd, North Brunswick, NJ 08902)   Friday, February 22nd, 5:00 to 7:00 PM  Saturday, February 23rd, 10:00 AM to 1:00 PM Avoid the hassle of race day pick-up. Come to RRS on either of the above days to get your race shirt and bib.     10% Athlete Discount (20% if VIP) FREE 1-on-1 Shoe Dog Foot Analysis  Entry into a $250 shopping spree raffle

GSTC • 10 Dennis Street #237 • New Brunswick, NJ 08901

http://www.gardenstatetc.org

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GSTC Awards/Fundraiser Update.......

We are on for Saturday's Night's Award/Fundraiser Night at Road Runner Sports (501 Shoppes Blvd. North Brunswick, 08902).  Luckily, Central Jersey will have mostly rain today and just a few inches tonight.  With snow ending Saturday morning across the state, that allows for plenty of time for plows to make the roads safe to travel.  The show must go on!  Let's celebrate 2012 and raise some $$$ for the club!

Order of Events

6:30              Enter raffle for free Road Relays entry; fill out name tag; vote for best dressed of night

6:30-7:30      Pizza on GSTC, buy running stuff for fundraiser!  (bring cash if you want $20 GSTC shorts)

7:30-9:00      Awards 

31 Awards Will Be Announced from 2012 Season

With a different presenter for every award!  And, Tim Morgan will be signing autographs from 8:15-8:45!

Rutgers Van: Leaves at 6:00 from RSC

Dan Teichmann will be driving the team van....will it make it three miles to the store?  We aren't sure.  Hopefuly you guys don't end up "accidentally" in Atlantic City.

Who Will Win the Following Awards?

Funniest Moment: Track and Field

The GSTC Facebook Award

Female Cross Country Performance of the Year

Male Cross Country Performance of the Year

Female Road Performance of the Year

Male Road Performance of the Year

Diplomat of the Year Award

Rutgers Athlete of the Year

Best Facial Hair of the Year

Masters Runner of the Year

Smarty Pants of the Year

Storyteller of the Year Award

Best Costume of the Year

Male Sprinter of the Year

Female Sprinter of the Year

Best Nickname of the Year

Tim Morgan Award-Season

Tim Morgan Award- One Incident

Best Recruiter of the Year

Most Likely to Be Seen at a GSTC Team Function

Breakthrough Season of the Year Award

Quote of the Year Award

Guy Most Likely to Have a Breakthrough Season in 2013 Award

Woman Most Likely to Have a Breakthrough Season in 2013 Award

GSTC Couple Most Likely to Be Caught Dancing and Playing Air Guitar to Bon Jovi's "Living on a Prayer" in Their Living Room on the Weekend Award

Gold Award: Three GSTC Members Selected for Their Club Contributions

Coaches Awards: Literally, we are giving awards to our three coaches!

(2/4-2/10): GSTC Fundraiser/Awards Night This Saturday; Uniform Link; "Super" Results!

Saturday's Fundraiser/Awards Night

Road Runner Sports (No. Bruns) Will Host from 6:30-9:00

North Brunswick, NJ: This Saturday night, the GSTC will host its annual Fundraiser/Awards Night at Road Runner Sports (501 Shoppes Blvd, 08902).  Bring your friends, bring your family, bring your high school team, bring that guy you always see Sunday night who talks to himself at the grocery store.  Bottom line: the more money we spend there, and then more people who show up, the more money we'll raise for our club!  So you know, GSTC shorts and tights will be on sale for $20 each, as well.  Pizza  (on us!) and shopping will commence for the first hour, and the awards portion will begin at 7:30.  Check out the attachment for the event specifics!

While not everyone is scheduled to be a nominee or presenter of awards, we encourage all GSTC members to attend.  This is a great chance for us to meet each other, have fun together, and of course....raise money together!

Need GSTC Gear?  Drum Roll Please....

Finally.....an efficient way to order all your GSTC goodies: uniforms, shirts, tights, underwear (sike)--but really....it's all here, finally!  ----------->GSTC Gear  (editor's note: we have no idea who the women is in the attached ad, but we think she should join, whoever she is.  also, pretty sure the price for uniform top ($55) and tights (free) aren't correct and will be changed momentarily)

Road Relays: Three Weeks!

Get your partner.....and sign up here....it's a HUGE event hosted by the GSTC and, like the awards night, a big fundraiser for us!

The key is to come up with that perfect name for your team.  Right now, some of our team name favorites that have pre-registered include "Got the Runs", "Team Ketchup", "Good ol' Farts", "Lost in Pace", and "Bearded Cat Ninjas."  

"Reach the Beach" NJM Plan

The GSTC has partnered with the New Jersey Marathon to provide a 12-week plan for anyone looking to run the NJ Marathon or Half Marathon.  As just one of two fully sanctioned plans endorsed by the NJM, we are thrilled to offer such a service to the NJ running community.  If anyone within the club is interested, please email us for more details!

Couch to 5k Update

Our next Couch to 5k team run will be Sunday's team run at River Road!  Check out our team fundraising page for the RRCA Grand Prix here-->http://www.crowdrise.com/GardenStateTrackClub

Email Amy at adenholtz@gmail.com for more information!

Super Results for Super Bowl Weekend

Super Sunday Run: Masters Lead the Way

Morristown- Eight GSTC'ers participated in the Superhero Event's Super Sunday Run 4 Miler, a hilly four miler on Sunday.  Two masters runners made their GSTC debut a dandy one, as Joann Coffee won her age group (60-69) with an awesome 33:19 (or, 8:20/mile!), and 49 year old Brian Harris ran 6:30 pace to finish in 25:58, a new personal best for him.

Up front, Chuck Schneekloth (22:21) and James Lothian (22:49) went 4th and 5th overall in the 900 person field, while Rob DeCarlo ran a thirty second PR (25:24) and wife Meghan crossed in 25:52, finishing 2nd in the 30-39 age group.  Nicole Callaghan was 10th in her age group in 29:34, while Amy Denholtz, our Couch to 5k captain, finished in 48:40--her first race back after a long injury.  Complete results here.

The Super Sunday Run was the first in nine races of the RRCA-NJ "Run to Restore the Shore Grand Prix."    

Three Compete in Prestigious ACI Meet in NYC

Tony Harris lead a trio of tracksters at the prestigious Armory Collegiate Invitational this weekend, as he lowered his indoor club record in the mile by three seconds, running 4:16.90 in the elite open race.  Teammate Chris Heibell finished just a stride behind him in 4:17.03.  Earlier in the day, Alyssa Douma ran an indoor PR and club record for the 800m when she finished 4th in 2:18.41.

Team Runs: Just Look at this Picture

Who wouldn't want to run in a big group while we survive this final few weeks of cold?  The attached picture, from Friday's team run in New Brunswick, has gotta inspire you to get outta your routine and come run with some teammates.

Monday: 5:30 @ Rutgers Student Center (New Brunswick)

Tuesday: 5:30 @ Rutgers Student Center (New Brunswick)

Wednesday: 5:30 track workout @ Highland Park HS

Thursday: 5:30 @ Rutgers Student Center (New Brunswick)

Thursday: Thursday Night at the Races in the Armory

Friday: 4:00 @ Rutgers Student Center (New Brunswick)

Saturday: 10:00am track workout at Highland Park HS

Saturday: 6:30pm TEAM AWARDS/BANQUET/FUNDRAISER

Sunday: 9:00 team run at River Road (Bedminster)

Quotes of the Week

"I've gotten a lot of emails from this club.  That one was, by far, the best."  -Mark Parisen, GSTC half miler, talking about his notification he'd be running in the 2013 Millrose Games on 2/16

"I love the 400!  It's definitely my favorite race...Thanks, I can't wait!"  -Brianna Florovito, Rutgers first year student, via text, regarding her first week of GSTC practice last week.

"It changed my outlook on the entire week."  -Zak Martins, GSTC miler, when finding out he'd be anchoring the "B Team" DMR at the Millrose Games

"No--I'm going to finish it.  I want to finish it.  I have to finish it."  -Alex Jacob, one of our new GSTC women sprinters, at practice Saturday morning regarding the final two sets.  The current 4x400 school record holder from Ramapo, she's going through those 'getting back in shape' growing pains that we all know and love.

"Is this trail going to be plowed?"  -John Welsh, via text Sunday morning, before the team Sunday run on the Columbia Trail

Tim Morgan Award

He's gonna send us a rebuttal email shortly after reading this, but when you're posting on Facebook at 12:30am Saturday night, then publicly decreeing on Facebook the next day that you didn't attend the team run on Sunday because you needed more sleep....well, maybe next time close Facebook and hit the pillows!  Tim Morgan, always a TMA threat receives this week's nomination for this lame-o excuse.

This Week in Training

Check the GSTC Facebook page- this will be posted very shortly today.