(3/25-4/1): Team Runs, College Ave Mile Update, a New Coach, But...the Same Old TMA

Team Runs: Why We All Joined This Club, Anyways

(it certainly wasn't for the Sunday spam emails)

Hey!  You!  Yeah, you!  You're on this email list because you know running and exercise is SO MUCH better with people.  So, with the weather getting warmer...get off your booty and come to a team run, for goodness sakes!

Monday  5:30 @ Rutgers Student Center (distance run)

Monday 5:30 @ Highland Park HS (track workout)

Tuesday 5:30 @ RSC (run or workout)

Wednesday 5:30 @ HPHS (track workout)

Thursday 5:30 @ RSC (distance run)

Friday 4:30 @ RSC (distance run)

Saturday 10:30am @ Colonial Park (see Couch to 5k paragraph below!)

Saturday 10:00am @ HPHS (track workout)

Sunday 9:30am TEAM RUN at Columbia Trail (flat, soft trail) at 24 Schooleys Mountain Rd  Long Valley, NJ 07853

**********GSTC van leaves at 8:30 from 10 Dennis***********

Couch to 5k/Steady Striders by Amy Denholtz

Our Couch to 5k and Steady Striders met on Saturday for a 4 mile run along the tow path, beginning from Johnson Park in Piscataway.  This week, our Couch to 5k and Steady Striders group will meet to run on Saturday, March 30th, at 10:30am, at Colonial Park, in Franklin Township (Somerset County) and we will assemble in parking lot F off of Mettlers Road.  For more information about Colonial Park, or for a park map, respectively, see http://www.somersetcountyparks.org/parksfacilities/colonial/ColonialPark.html  and http://www.somersetcountyparks.org/maps/ColonialParkMap.pdf.  Email Amy, at adenholtz@gmail.com, with any questions or to RSVP.

Gold Star: Recognizing Awesome Club Members

by Ashwin Anantharaman 

Portia Brown 

Portia is one of Garden State Track Club's newest masters runners. She began to realize that she had a future in running at the young age of 12 when she ran her first 5k and WON!!!! She decided to go on to high school and college where she loved middle distance and distance running. She joined Garden State Track Club a couple weeks ago at our long run at the Manasquan Resevoir as she loves to run with a group of people and meeting new people. Even after meeting the cast and characters we have on Garden State Track Club she still wants to continue to hang out with us. To this date she has no pre race routines but that may change once she gets used to our exciting squad. Her goals include setting a personal best in her age group for 5k and 10k along with running to keep a fun, happy and healthy life. Outside of running she enjoys biking, traveling, and is obsessed with shoes (I thought all girls were). Welcome to the team Portia!!!!!

Sean Kelly 

Sean is the first sprinter to be given the "Gold Star" award. Sean got started with running as a junior at Cardinal McCarrick(currently coached by our very own Chelsea Callan) thanks to his gym teacher's motivation. Luckily, Sean who never ran before decided it would be a good idea to get involved in track and field. He found out about Garden State from star half miler Mark Parisen who ran with him at Middlesex County College. Sean always listens to music before races but depending on the day and race, the music choice changes. He also warms up with a teammate before every race but does not talk to anyone as he is focusing on his race strategy. Outside of running Sean enjoys music and has been in a few bands before. Maybe the past 2 gold star award winners Paul Matuszak and Jason Chee can join him and start a GSTC group. He also is a a big fan of movies and usually watches them during his down time. He is a big Cincinnati Bengals and Brooklyn Nets fan which causes him more stress than running. Sean has big goals for the upcoming season but his biggest one being to break 54 seconds in the 400 which would be a new personal best. He also is looking forward to seeing what GSTC can do at club nationals!!!! 

Boston Bound, Baby!

GSTC Announces Men and Women Teams

For the first time in club history, the GSTC will be sending a scoring men's and women's team up to the Boston Marathon.  Now, if only if it won't be 96 degrees this year.

The women send four very strong, experienced runners--and the club record, 3:13:24, set by Meghan DeCarlo on November 20, 2011 may be in trouble.  This Boston Bound group is lead by DeCarlo herself, flanked by teammates Karen Auteri, Jessica Byrnes, and Ingrid Garofalo.  The latter two will be making their black and gold debut!

On the men's side, the club's men's marathon record of 2:26:45 may also be in trouble as big Mike Fonder is fit and ready to go.  James Lothian has upped his mileage to 80 miles a week and is fitter than ever before, and the third man, Jay Margolis, will be making his first appearance for the GSTC.

Greer To Work with GSTC Beach Enclave

Toms River- The Garden State Track Club is excited to announce its most recent addition to its coaching staff, Jim Greer.  The long-time head cross country and track coach at Toms River South, Coach Greer has held a watch for 39 years--the last 25 of them for TRSHS.  Among his any accolades include being the 1991 Class A South Coach of the Year, 1994 Ocean County Coach of the Year, and 1996 Ocean County XC Coach of the Year.  Now a retired educator, he has excitingly agreed to support the Beach Enclave with his wisdom and time.  Enclave Captain Ken Walsh is, consequently, figuring out a schedule to maximize and accommodate the schedules of the group and their new support system!  

Two Masters Race Shamrock Marathon

Virginia Beach-  Congratulations to two GSTC master's men for their efforts at the Shamrock Marathon down in Virginia Beach last weekend.  Brian Harris ran a sterling 3:15:33, and Eric Davis finished in 3:25:21.  Great work, gentlemen!

College Ave Mile Update

The city council has approved the 2013 event, and the website's landing page (attached) is almost done.  Sadly, we are a bit behind with the website development stuff.....so when it's ready, in a few days, we're gonna need some serious help in getting the word OUT!  Also, Cathy Stutzman and Amy Denholtz will be helping us organize the expos we are attending, and Kyle Price will be building this year's College Ave Mile WHEEL!  Since it is part of the RRCA-NJ Grand Prix, our club has to really make sure we put on a class event....which means we're gonna need everyone's help!

Two Weeks: 15k Grand Prix Team Champs

Hard to believe, but our next team championship race is in two weeks....the Indian Trails 15k.  If you're interested in jumping in, and you haven't already talked to us about it, shoot us an email--let's put you on a team!!  Here it is: http://splitsecondracing.net/it/

TMA: TM

Why a grown man can't execute the plan of setting an alarm and arriving to a place on time is beyond us, and furthermore, how does said man not wake up after three calls to his cell?  Tim "Bigfoot" Morgan gets his first nod of a LONG 2013 season, as he fails to show up to the van for the team long run this morning.    

Team Stuff

2013 Membership----> here

Uniforms, shirts------> here

Like us on FB------->here

This Week in Training

Monday - comfortable run + 8x8-10sec hill sprints
Tuesday - 6x 800-300 cycles:  go 800 at 5k race pace, jog 1:00, then go 300 at mile pace.  Take 3:00 between sets.
Wednesday - steady-sate run of 75% long run duration
Thursday - super easy 40-60 mins + strides
Friday - 4-6M tempo run at T pace (T +10sec for longer runs of 5-6 miles); follow it up with 800 jog at 4x200 at mile pace on full rest.
Saturday - same as Monday
Sunday - long run!

(3/18-3/24): USATF Selects GSTC as an EDC

THE GOLD STAR...Recognizing Awesome Club Members

by Ashwin Anantharaman

Courtney Connolly 

Courtney is a Freshmen at Rutgers who competed in her first half marathon at the prestigious NYC half marathon. At 18 years young she finished with a phenomenal time of 1 hour 35 minutes and 21 seconds winning her age group!!!!Her goal was to break 1 hour 40 minutes and she absolutely shattered that!!!! She got to race against professionals like Bernard Lagat(Half marathon debut as well), Kim Smith(did not finish=Courtney-1 Kim-0), Dathan Ritzenhein, Abdi Abdirahman etc. Before races she likes to eat a banana and then get in the zone. Her goal is to run another half marathon and break 1 hour 35 minutes!!!!! Outside of running she likes to play the cello and is a big artist, possibly the next Picasso. She was valedictorian of New Providence High School Class of 2012, possibly making her the smartest student GSTC has ever had.

Jason Chee

Jason joined GSTC after current member Jason Gulya asked him to come on a run with us. Like all of us he knew that key to running fast was to run with fast people. In his first race repping the black and gold Jason ran his first half marathon and ran 89:56 and attributes breaking 90 to joining GSTC. It must have been the coffee and cheerios he likes to have pre race but by posting that impressive time in the half marathon, Jason has some big goals coming up. He would to run another half marathon, break 1830 in the 5k and break that elusive 5 minute mile barrier. Outside of running he likes to play instruments, traveling, baking(the man brought us cookies today after the long run!!!!!), reading, photography, and Brooklyn Nets basketball. He is currently working on a rock&roll/punk album right now with 2 of his friends and is still debating whether to call his group "Little Chee and the Chumps" with his album being called "Half Pint Chumps"(he may need to work on both names). Hopefully Jason gives all of us a sneak preview of this new album when it hits music stores everywhere. 

Couch to 5k and Steady Striders by Amy Denholtz
Thanks to our couch to 5k and steady striders for a great 5 mile run at Manasquan Reservoir today, and welcome to our new team member, Phoebe!  Our Couch to 5k and Steady Striders group will meet to run this Saturday, March 23rd at 10 am, at Johnson Park in Highland Park/Piscataway.  We will meet at the Grove 5 parking lot, off of Landing Lane (for directions and park map, see: www.co.middlesex.nj.us/parksrecreation/johnson.asp). From Landing Lane, turn into the northern side of the park and the first parking lot on the left is the Grove 5 area, which is across from the Rutgers football stadium.  Email Amy, at adenholtz@gmail.com, with any questions or to RSVP.

"We Love What You are Doing In New Jersey"

 GSTC One of Twenty-Three Clubs Selected Nation-Wide for Prestigious Team Status

Indianapolis, IN- Every four years, the national governing board of American track and field, the USATF, has a Herculean task of wading through a multitude of applications from running clubs across the country.  Based on rosters, prior successes, organizational infrastructure, club national performances, and growth potential, the Elite Development Committee selects the small number of applicants that fit all criteria which includes, in the 2013-2016 Olympic Quadrennium, "an ability to qualify and compete athletes at the national championships and Olympic Trials."  The GSTC submitted their lengthy aplication and $100 application fee in late August of 2012, the opening of the application window.

On Thursday, the Garden State Track Club headquarters got the phone call from USATF headquarters in Indianapolis, Indiana.

"The committee has selected your club to be a part of the EDC program.  We absolutely love what you guys are doing in New Jersey.  We have been frustrated with many clubs because they are being more a 'sponsor' that just pays for race entries than a 'team' that trains together.  With sponsors, athletes train alone and fizzle out after a year or two.  In a team-based model, athletes improve.  And, what you guys have accomplished in just a few years is also really impressive.  Most teams needs a decade or two to get where you guys are in three."

In all, there are twelve East Coast clubs, five from the West Coast, and six from the Mid West.  See the list of the country's twenty-three Elite Development Clubs HERE.

The USATF will be mailing further information about program benefits next week.

The Mission Statement Behind the Success

While many organizations have mission statements more for decorative or aesthetic purposes, the GSTC's founding members thoughtfully and collaboratively designed a purpose that has anchored the club's decisions over the past three years.  As published on the website:

Garden State Track Club is a non-profit organization that aims to serve all levels of runners in New Jersey. Our goal is to provide direction for runners of all ages, experiences, and abilities, and to foster the future of New Jersey running by providing support to underprivileged young runners throughout the state. To these ends, we will develop structured training and meaningful race schedules for our members in all running venues: roads, cross-country, and track. Our fundraising efforts will enable us to provide guidance, equipment, and financial assistance to young runners in need. 

From the onset, the club established its purpose as being a state-wide initiative that would bring a high level of organization, passion, and teamwork to the sport.  In addition, the philanthropic arm of the club- to help others in the sport- has served as a long-standing moral compass as well.  Subsequent to designing this mission statement, the club--run by volunteers only--has encouraged members to think "team first" in a sport that, so often, can be dictated by personal interests and needs.  "The stronger the team, the stronger the individual runner" has been the mantra throughout.  We are a club that recruits actively because we know that others will run faster and enjoy the sport more in our club than trying to achieve their goals alone.  We are a club that proposes grand prix rule changes not to benefit our club needs, but rather to benefit the sport of running itself.  We are a club that, after finishing a race, turns around and cheers on teammates instead of walking to the car for warm down clothes.  We are a club that donated running equipment to Irvington and Columbia High School runners in need months ago, who waits an extra five minutes for someone in the bathroom to warm up together as a team, who has four coaches writing weekly training plans out of mere fun, who wins, and loses, with humility and good sportsmanship, and we are a club that has, in result, attracted some of the most amazing people this side of the Mississippi.  This EDC selection is simply a confluence of our mission statement and the amazing people who carry it out daily.   

 

Amazingly Relevant Quotes of the Week

"This club has given to me way more than I have contributed back to it."  -Prudence Jones, during her 20k warm up last weekend

"Just wanted to thank you for convincing me to race this season.  I didn't think I could handle the nerves again, but I've learned to calm down and its worked and this year has been so much fun.  I know the other guys appreciate all you do for the team.  We're all pumped to get the season going."  -Mike Brito, men's sprinter co-captain, via text

"Also, many have commented that GSTC will make a better runner out of me, and that they are happy for me.  I am so blessed and honored to be a Garden State Track Club member. I thank you always for having me on your team. I do hope that I can contribute to the success of the team."  -Patricia Butcher, masters distance runner, in an email this evening.  Great timing!

"If it wasn't for Meghan (DeCarlo), if you think about it, we wouldn't really have a team." -Karen Auteri, via phone.  Ahh, the impact one person's recruiting efforts can have on an entire team.

Tim Morgan Quotes of the Week

"There it is...the promise land!"  -to the van group, upon seeing a Wa Wa on the horizon after today's team run. 

"Umm, excuse me, problem: egg sandwiches?"  -to the hapless Wa Wa employee, upon realizing that this promise land was now more of a land of broken promises

"Not only did they give me a ****ty room, but I paid out the a** for it, too!" -describing a hotel in the Adirondacks last summer

"You know what I found ridiculous?  That someone made a movie called Bigfoot's Big Weekend.  Suddenly he goes from a myth to a girl-chasing, booze drinking weekend party animal.  Who thinks of these things?"  -early comment during team van drive to Manaquan Reservoir for Sunday team run

Team Runs

Due to Rutgers spring break...they are much less frequent this week

Monday: track workout at Highland Park @ 5:30

Tuesday:  5:30 at Rutgers Student Center, jog to HPHS for track workout

Friday: 4:30 at Rutgers Student Center

Sunday:  TEAM RUN!  SOUTH MOUNTAIN RESERVATION (INFO BELOW)

Address:

So. Orange Ave. & Cherry Lane, West Orange

DRIVING DIRECTIONS

From New Jersey: Take Route 280 West to Exit 7/Pleasant Valley Way. Turn left onto Pleasant Valley Way. Reservation is straight ahead.

Website:

http://www.essex-countynj.org/p/index.php?section=parks/sites/so

Distinguishing features: Nineteen miles of hiking and walking trails; Twenty-seven miles of carriage roads for jogging, horseback riding, & cross-country skiing.

College Ave Mile: Update

As you all know, the College Ave Mile is less than three months away: Saturday, June 8th, from 4:15pm-7:15pm.  We are excited about the new changes this year: making it a Saturday night event, providing three events for the price of one (open mile, relay race, and "field day games"), having a beer garden for afterward, and having it be part of the RRCA-NJ Grand Prix!  We are on the "Bring Back the Mile" calendar!

That said, there are several opportunities our club will have to promote both our spring event and our club.  We will announce the lead organizer in this soon, as we will need club volunteers to help out at the below events, but for now....here are the opportunities:

Runapoolza Expo (April 19, 20)

New Jersey Marathon Expo (May 3, 4)

Superhero Half  (May 19)

Our web designer is working on a fresh new website for the College Ave Mile....coming very soon!

Just a Reminder...

To officially join, complete the application here.

To buy some fresh GSTC gear, here's where the magic happens. 

This Week in Training by Chris Tafelski

Monday - comfortable run + 6-8x 8-10sec hill sprint

Tuesday - 8x1k @ 10k pace with 3 mins rest - if your 1k times are over 4 mins, run 800s instead.

Wednesday - steady state run of 75% long run duration

Thursday - super easy 40-60 mins

Friday - 1.5 mile run at T pace.  Take a 3 minute jog, then go 6x400 @ 3k pace with 2:00 rest and 4x200 at mile pace with 1:30 rest

Saturday - same as Monday

Sunday - long run

(3/11-3/17): March Madness.......GSTC Sweeps 20k Team Championships!

GSTC March Madness.......Get in the Game!

Get in on the hoops bracket action for $5....email Zak Martins at zaka28@optonline.net.  There's limited entries, so jump in ASAP!

Couch to 5k Group: by Amy Denholtz

This past Saturday we had a great Couch to 5k and Steady Striders run in Johnson Park and we welcome two new members, Reeya and Portia!  Our Couch to 5k and Steady Striders will be running with the GSTC Team this Sunday, March 17th, at 10:00am at Manasquan Reservoir in Howell (a map/directions are available at http://www.monmouthcountyparks.com/page.aspx?Id=2531).  All paces and distances are welcome!

20k Team Champs: Open Men, Women Run the Table

Goglas, Mennitt Lead Golden Phalanx to 1-2-3 Team Sweep

Piscataway- The Garden State Track Club opened the season in style, sweeping the team podium for the first time in a category 3 race by putting an incredible ten runners in the top eleven.

Ken Goglas continued to win gold for the GSTC, as he dropped the last two miles in 10:15 to win in 66:23.  Despite a slow opening three miles, Goglas averaged 5:21 for the 12.4 mile race to win the $150 purse.  It was the #2 time in club history at this distance, behind Tom Poland's mark from 2012.  Training partner and teammate Steve Mennitt finished second overall, running stride for stride with Goglas for the entire race, finishing just ni ne seconds behind him...which all came in the final mile.  Mennitt's effort was good for #3 GSTC all-time, bringing him $100 for second overall.  Paul Matuszak was fourth overall in 66:42, falling just two seconds shy of completing a complete GSTC sweep of the top three spots.

The other ten runners who rounded out the top eleven were Mike Belgiovine (67:27), Mike Fonder (66:47), Adin Mickle (69:25), Mike Anis (69:39), Tim Morgan (70:26), Chuck Schneekloth (71:27), and Ashwin Ananharaman (71:55).  Filling out the top three scoring teams were Kyle Price (72:35), Andrew Capizzi (72:35), Stephen Comanto (73:57), Edsel Flores (74:09), TJ Zablocki (78:37), and Rob DeCarlo (84:14)

The D Team finished 7th overall, good for two team points.  Zak Martins (75:19), Dan Teichmann (76:01), David Fett (80:39), Marty Doherty (80:42), Mark Parisen (84:01), Nick Waclowski (88:05), Joe Dugandzic (88:07), and Eric Davis (88:26) rounded out the group's top seven.  

Below are 2012 vs 2013 results, as each team has five scoring runners.

                                  2012                                                      2013

A Team       68:34 average (5:31/mile)             68:50 average (5:33/mile)

B Team       71:04 average (5:39/mile)             70:57 average (5:38/mile)

C Team      none                                                   71:18 average (5:45/mile)

D Team      none                                                   79:21 average (6:23/mile)

Women Finish 1,3 as Ogletree Dominates

Piscataway- Cheyenne Ogletree started off 2013 like she ended 2012: winning big.  

The former Garfield HS and Rutgers standout ran away from the women's field, averaging 6:13 a mile and finishing with a time of 77:15, almost two full minutes in front of second place.  Alyssa Douma, much like Matuszak above, ran a fantastic race and finished forth- just one place outside the prize money.

The group split the squad hoping for a 1-2 finish, but instead went 1-3 as two key players were unable to compete at the last minute.  The Gold Team comprised of Karen Auteri (82:24), Meghan DeCarlo  (83:04), and Erin Higgins (83:24).  Last year, DeCarlo ran 86:23 (3:19 difference) and Higgins ran 104:22 (20:58 difference)...yeah, those are some sweet improvements!

The Black Team finished third, as Erika Meling (84:48), Sarah Scillaci (88:08), and Alexis Patrick (89:10) rounded out the scoring four.  For both Schillaci and Patrick, this was their GSTC debut as they helped muscle the team's second squad to its highest ever overall finish.

Also very exciting: for the first time in club history, the women had a third scoring team.  This consisted of Nicole Callaghan (97:17), Jo Ann Coffee (1:49:44), Amanda Rolph (1:50:45), Kati Petrikonis (1:57:27), and Prudence Jones (2:14:25).

Here is the average time, and average pace per mile, for the top four runners of each scoring team.

                               2012                                              2013

A Team                1:24:27 (6:48/mile)                    1:21:32 (6:34/mile)

B Team                none                                             1:25:47 (6:55/mile)

C Team                none                                             1:48:49 (8:46/mile)

GSTC First: We Have a Scoring Women's Master's Team!

Another highlight of the 20k Team Championships: we have a master's team!  However, the timer's somehow missed our team declaration, so we are awaiting for them to fix this.  Regardless of time and place, congratulations to Sandi Kaspszyk, Jo Ann Coffee, Prudence Jones, and Patricia Butcher for filling out the club's first ever masters women's team!

Master's Men Grab 7th in Competitive 40s Field

The master's men, lead by Marty Doherty's swift 80:42, finished 7th out of a competitive 12-team men's 40's field.  Joe Dugandzic (88:07) and Brian Harris (88:22) both made their GSTC debut, as Eric Davis (88:26) and Jeremy Stratton (89:24) filled out the squad.

Results can be found here.

Team Runs

Tuesday   5:30 @ Rutgers Student Center

Wednesday  5:30 @ RSC

Thursday   5:30 @ RSC

Friday       4:30 @ RSC

Saturday  10:00am track workout @ Highland Park HS

Sunday   MANASQUAN RESERVOIR @ 10:00am  

GSTC Gold Stars:  by Ashwin Anantharaman

Starting a new tradition here at Garden State Track Club we have decided to announce a weekly award called the Gold Star Award. This award will feature new members who make an impact or a runner who has been on our team who is more of an unsung hero that shows dedication and a positive attitude towards our sport. 

Men: Paul Matuszak 

Paul joined GSTC in March 2013 and made his debut for the GSTC at the Miles for Music 20k where he ran an impressive 66:42 which was good enough for 4th place. Paul has no pre race routines other than "taking a smash". Before taking up running in the year 2000 Paul was a stud baseball player turned runner after his track coach told him he could become a star runner even though he had yet to break 20 minutes in a 5k or 5:30 in the mile. While baseball possibly lost the next Cal Ripken, Garden State gained a superstar runner who currently holds mind boggling PRs of: 1500: 3:59, 5000: 14:52, Pole Vault(no this is not a typo): 7ft. He claims to hold the treadmill world record for 9 miles but there is no evidence to back up that information. When he is not running Paul drums for his band and has had the opportunity to go on many tours along with being a supporting act for Weezer and many other awesome bands!!! 

Women: Sandi Kaspszyk 

Sandi is a very well respected masters runner who joined GSTC last summer when her friend brought her to one of our races. We sure glad he did because Sandi has helped our masters female program grow. She entered her first 5k at the age of 40 after running casually just for fun. Before races she pumps herself up by telling herself not to quit(that is by far the best attitude I have heard). She holds Prs of 20:39 for 5k but would love to break 20. She also 97:19 yesterday in the Miles for Music 20k--a three minute PR.  Outside of running Sandi loves to spend time with her 3 lovely children and support them in their many sporting events. Before running Sandi was a gymnast but lucky for us she chose running and is now a key member of our women's masters program.

TMA: Two Goodies

Ken Walsh, the captain of the GSTC Beach Enclave, works hard at getting our beach group to meet up for runs and workouts.  He also coordinates new members down his way, getting them plugged into the Facebook Group down there, etc.  Well, this is all well and good, as he friended Erin Walsh on FB earlier this week, as she lives in Red Bank and is an excited new member.  Only problem: he friended the wrong Erin Walsh, and awkwardly found this out through conversations with the REAL Erin Walsh. Ooops!  See, there are reasons to defriend people.

And, there's always the returning one-event TMA Champ.  While plugging in pre-race bib numbers, there was just one person on the men's team who did not pre-register, despite three email reminders.  Who is that, you ask?  Our boy Z-Mart, Zak Martins.  

Quotes of the Week

1.  "I mean, I can barely walk.  The last 2 miles I was running on memory."  -master's runner Jeremy Stratton, via text, regarding his 20k race

2.  "How could I help GSTC?  You guys are like an 800 pound gorilla in this state."  -Elliot Frieder, in conversation today, about possibly joining the GSTC

3.  " I must be missing something. This is an address verification, correct? My birth certificate, which likely won't be available until after Sunday's USATF NJ event, would not have my address."  

     "No, it is a verification of legal US residency.  More information is available on our Long Distance Running page, including the full list documents we will accept.  We do not accept PA licenses."

-Paul Matusak trying to make sense of the USATF-NJ, with USATF-NJ responding below.  He is allowed to live in an adjacent state to NJ, yet they won't accept his PA license as evidence of his current US residency.....but a birth certificate does.  Keep trying to make sense of this, Paul.  And when you do...please explain it to us, as well!  

4.  "That's probably not enough time for me to warm up so I won't be meeting at the van. I need a lot of time to stretch/do my drills and go to the bathroom 23097413908579375 times. Just FYI."  -Meghan DeCarlo, via email, regarding her pre-race needs prior to the 20k

5.  "Zak Martins."  -Ken Goglas, via text, when asked "If you had to guess the ONE guy who didn't pre-register, who would you guess?"

6.  "Tick tick tick still no email."  -Chris Heibell, via text at 1:09am Sunday night, obviously super bored and looking for something to do super late at night.

This Week in Training

Monday - recovery run 40-60 minutes

Tuesday - recovery run 40-60 minutes, 6-8 x 80m strides

Wednesday - 60-70 minute light fartlek, cycle through 1-3 minutes of on/off

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

Friday - 4-6 mile tempo run at T pace, finish with 4x200 @ Mile pace

Saturday - same as Monday

Sunday - long run

(3/4-3/10): Game Time: Sunday's 20k Team Championships Start 2013 Season

Game Time: 20k Team Championships Overview

GSTC Brings the House in Grand Prix Season Opener

Next weekend is the beginning of the team grand prix racing series, and if weather reports are correct, there is a 100% chance of gold and black domination.

The women will line up five teams, the most ever in club history. One of them will be a master's 40's team--a club first.  The men will counter with six teams- five open and one master's team- with numerous runners making their GSTC debut.

The men have a legitimate chance to sweep all three team spots at the podium, and the women may take the gold and silver team medals.  On the women's side, look for the GSTC stalwarts Alyssa Douma, Cheyenne Ogletree, Erin Higgins, Meghan DeCarlo, Erika Meling,  and Karen Auteri to bring the top two teams stability and grand prix racing experience.

That said, two big guns will be making their debut and bring much muscle to the Golden Girls up front: Greta Sieve and Sarah Peterson.  With $150, $100, and $50 going to the top three finishers, look for some of these names to walk away a little bit richer.  Also making their debut in Gold will be Sarah Schillaci, Robyn Evanelist, Melinda Liptak, and Kati Petrokonis.  Look for Sandi Kaspszyk and Patricia Butcher to lead the first-ever women's masters team.

The men will spread their three studs across their three teams: Ken Goglas, Mike Fonder, and Steve Mennitt.  From there, the talent is distributed equally, with very few chinks in the Gold armor.  Newcomers Paul Matusak and Steve Comanto will fit in well with GSTC's chase pack of Ashwin Anantharaman, Peter Bolgert, Tim Morgan, Mike Anis, Kyle Price, and others.  Depending on both the competition and the performance of the white team, the black and gold could potentially sweep the top four team spots.  The men's 40's masters team should, meanwhile, look to make a top three finish in the masters standings.

The open men bring a 11-race grand prix winning streak to the 20k, while the open women hope to extend their streak from five to six.            

The gun goes off at 9:00am.  Are you interested in jumping in and racing with us?  Quick!  Send us an email.  Interested in watching?  Come to Highland Park's Donaldson Park and check it out this Sunday!

 

Masters Women 

Gold:  Patricia Butcher, Sandi Kaspszyk, Prudence Jones, Jo Ann Coffee

Masters Men

Black:  Marty Doherty, Joe Dugandzic, Brian Harris, Eric Davis, Don Weise

Open Women

Gold:  Greta Sieve, Alyssa Douma, Sarah Peterson, Sarah Schillaci, Erika Meling, Sandi Kaspszyk   

Black: Cheyenne Ogletree, Erin Higgins, Meghan DeCarlo, Karen Auteri, Robyn Evangelist

Blold:  Courtney Connolly, Amanda Rolph, Nicole Callaghan, Brianne Teichmann

White:  Prudence Jones, Melinda Liptak, Kati Petrokonis, Jo Coffee

Open Men

Gold:   Mike Fonder, Peter Bolgert, Mike Anis, Kyle Price, Mike Belgiovine, Brian Harris 

Black: Steve Mennitt, Ashwin Anantharaman, Andrew Capizzi, Adin Mickle, Ian Hill, Zak Martins, Rob DeCarlo 

Blold:  Ken Goglas, Tim Morgan, Steve Comanto, Chuck Schneekloth, Ken Walsh, Marty Doherty 

White: Paul Matusak, TJ Zablocki, Dan Teichmann, James Lothian, Edsel Flores, Dave Fett

Golite: Robert Klink, Mark Parisen, Corey Smith, Scott Miglore, Nick Waclawski, Kenny Sorrell, Joe Dugandzic, Eric Davis, Don Weise

Weekend Results

Jones Runs 8:18 Mile at Celtic Chase One Miler

Belmar- Prudence Jones, winner of the 2012 "Smarty Pants" Award thanks to her PhD from Harvard, ran 8:18 for a full mile at the Celtic Chase One Mile run.  I was just three seconds off her road mile PR, and ten seconds off her track PR of 8:08.  She finished tenth in the women division!

Harris Sets Another Club Record 

NYC- Tony Harris continues to rewrite the GSTC record books, as he broke Kyle Price's indoor 800m mark Saturday night at the 168th Street Armory.  

Despite running alone, wire to wire, he muscled an indoor PR of 1:53.13, almost cracking his outdoor all-time PR of 1:52.69.  Harris finished 6th out of 38 competitors.

Chris Heibell raced the 3,000m and finished 16th, hitting the tape in 8:27.56.

Tim Morgan Award

Thankfully, no one from our club acted in the way of the infamous Tim Morgan.

However, we will tip our hat to the USATF national office, as their decision to have the indoor national championships in New Mexico didn't seem to quite be an athlete-driven one.  Being that so many hot races happened this weekend FASTER than the national championships, and the starting lists in New Mexico were both small and weak (there were all of FOUR people entered in the 3,000m)....something is very wrong here.  Imagine if this was another sport for a second.  The NHL was having their Stanley Cup-- but only portions of the players showed up; imagine the Super Bowl played with two teams with losing records.  Indeed, when the best athletes were racing everywhere BUT the national championships...something just ain't right.  

Team Runs

Monday: 5:30 @ Rutgers Student Center

Tuesday: 5:30 @ Rutgers Student Center

Wednesday: 6:15 @ Morristown Running Company

Thursday: 5:30 @ RSC

Friday: 4:30 @ RSC

Saturday: 10:00am @ Highland Park track

Sunday: 9:00 race 20k team championships; 12:00 food/team meeting to follow (all are welcome!!!  please come give your input!!)

Quotes of the Week

"It went well, but I almost lost my favorite Silly Band at the start." -Chris Heibell, in person, when analyzing his 3,000m race Saturday night

"The north better watch out.  The south will rise again."  -Adin Mickle, defender of all that is South Jersey, via text, as his GSTC South Jersey Enclave continues to grow, especially with recent addition Paul Matuszak

"I am really looking forward to training with you all.  I am a hard worker and have high goals for myself.  I'm excited to train with Tony (Harris) next year."  -Kevin Perrson, St. Peters University, via text after earning an All-East medal after finishing 4th in the IC4A 500m

"Thanks--the training is really paying off. I now find that when I need that little extra something to pass someone, I have it!"  -Prudence Jones, via email, regarding her one mile race this weekend

"I wanna have a good season brother.  2013: The Year of Dan Teichmann."  -Dan Teichmann, during first mile of long run, responding to Tim Morgan's astonishment that he woke up early enough to make the Sunday long run

This Week in Training

Monday - comfortable run and 6-8x8-10sec hill sprints

Tuesday - 5xMile repeats @ 10k race pace with 3 mins rest, finish with 4x200 at mile pace on full recovery

Wednesday - steady state run of 75% LR duration if you're racing OR Super easy 40-60 mins if you're racing

Thursday - Super easy 40-60 mins for those not racing OR fartlek of 6-8x 3:00 on, 4:00 off - make sure you do at least 10 mins on either end for warmup/cooldown

Friday - 4M tempo at T pace followed by 4x200 @ mile pace OR same as Monday if you're racing

Saturday - same as Monday OR shakeout if you're racing

Sunday - Race or long run!