(4/22-4/28): Win $200 Cash in CAM Contest; GSTC Results from Four States!

$200 Cash Money: College Ave Mile Contest

Thanks to a recent grant, the College Ave Mile is excited to offer all members a chance at winning $200.  How?  Be the person who gets the most people to pre-register using your code.  Don't have a personalized code?  We made about a hundred already.....we can make more.  Hit us up for yours!  Registrants will get 15% off, you already get half the registration fee put toward future races, and you will get one more added to your total!

Current Leaders

2 Karen Auteri 

1 Jeff Blough

Let the games begin.....

NJ Marathon Expo

We have the NJ Marathon Expo coming up Friday and Saturday, May 3rd and 4th.  If you're willing to help (think big here:  College Ave Mile $200 incentive plan...), please email Amy at adenholtz@gmail.com.  

Meanwhile, thanks to Dave Fett, Cathy Stutzman, Erin Higgins, Michele Tuchol, Tim Morgan, Courtney Connolly, Steve Mennitt, and Portia Brown for helping out at yesterday's UNITE Expo.  Check out the attached picture!  So much fun with an awesome wheel--thanks to Kyle Price for his awesome hand crafted work!

Team Runs This Week

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

                      5:30 track workout @ Highland Park High School

Tuesday         5:30 run at RSC

                      6:00pm at Holmdel Park (Beach Enclave w/ Ken Walsh)

Wednesday    3:30 run at RSC

                      6:15 run at Morristown Running Company (Morristown)

                      5:30 track workout @ HPHS 

                      6:00 track workout at Antrim Elementary track (GSTC Beach Enclave)

Thursday        5:30 run at RSC

Thursday        5:30 run at Princeton towpath (parking lot off washington road)

Friday            4:30run at RSC / PENN RELAYS

Saturday        TRACK MEET at TCNJ (email if you want to race!)

Sunday          9:00am team run at River Road  Bring money for brunch afterward!  

Steady Striders & Couch to 5k Update
The steady striders are excited to welcome new member, Gingi!  This week, the steady striders and couch to 5k runners will meet to run on Saturday, April 27th at 9:30 am, beginning from Grove 5 of Johnson Park in Highland Park/Piscataway and across from the Rutgers football stadium.  Off of Landing Lane, the Grove 5 parking lot is the first parking lot on the left and has a picnic area with bathrooms (for directions and park map, see: www.co.middlesex.nj.us/parksrecreation/johnson.asp).  the group run leader this week is Prudence. For questions or to RSVP, email Prudence at prudence_jones@yahoo.com.

GSTC Announces Penn Relays Lineup

For Friday's Olympic Development Races

4x100 Relay 

"A" Julius Frederick, Amr Gharseldin, Chris Turner, Kaseem Jackson

4x400 Relay

"A"   Tony Harris, Ricky Garcia, Joe LaFleur, Mike Brito

"B"   Kyle Price, Kaseem Jackson, Mark Parisen, Julius Frederick

This Week in Results

Monday: Boston Marathon

Auteri Breaks Club Record, Fonder GSTC #2 as Team is Fastest in NJ

Boston, MA- The GSTC men and women were both the top NJ teams, as the women's team was 21st out of 51 while the men were 24th out of 59.  Team scores are kept by combining the times of each team's top three runners.

For the ladies, Karen Auteri led the way with a PR of 3:09:04, breaking the old GSTC marathon record of 3:13:24.  Her teammates Meghan DeCarlo (3:17:59), Ingrid Garofalo (3:20:33), and Jessica Byrnes (3:27:48).

On the men's side, Mike Fonder ran the 2nd fastest time in club history, as he averaged 5:40 a mile for a 2:28:24.  He was followed by James Lothian (2:49:11), Jay Margolis (3:01:41), and Mark Kohler (3:19:54).  Taylor Burmeister also rocked the gold well, crossing the finish line in 2:47:12, but we didn't learn about his racing it until the team rosters were due.

Friday: Larry Ellis Invitational

Harris, Goglas Shatter Club Records Under Princeton Lights

Princeton- Tony Harris and Ken Goglas broke their own GSTC records in the 800m and 3000m steeplechase, respectively, this Friday night.  Harris was 15th out of 50 athletes in the "Elite 800m", crossing the line in 1:51.91.  Goglas was 17th out of 34 in the steeple, hitting the tape in 9:19.71.  In addition, Timmy Morgan hammered his last lap in 66 to break 15:00 in the 5k for his first time in years, coming through in 14:58.68, finishing 59th out of 99 competitors.  Chris Heibell also raced in the elite 1500m, running 3:59.06.   

Saturday: Beach Racing, ESU Invitational

Walsh, Whitehead Race in JSRC Runapolooza

Asbury Park-  Ken Walsh was second in the Jersey Shore 5, getting outleaned by .26 seconds.  Ouch....this is surely a game of inches and milliseconds.  Chris Whitehead, in his GSTC debut, finished the half marathon in 1:27:14, good for 13th place.  

Ogletree, Douma, Mickle, Half Milers Lead the Charge

East Stroudburg, PA-  Cheyenne Ogletree highlighted the day for the GSTC tracksters, as she won two events, set two club records, and broke one meet record.  Not a bad day at the office.  Oh, and she lead-off a 4x400 that won their heat.

Ogletree steamrolled the competition in the 1500m, crossing at 4:36.26...bettering the event record by three seconds.  A few hours later, despite trailing for 700 meters, she uncorked a furious final sprint, blowing past two Seton Hall and one Ramapo athletes for the dubya in 2:15.62.  She later split 60.6 in the mile relay, giving the GSTC Golden Girls the lead which they never relinquished.

Sara Douma got her first win wearing black and gold, as she won the triple jump in 36-4.

In the Elite 800, three of the seven competitors were GSTC'ers.  Two of them, Kyle Price and Ricky Garcia, had big PRs.  Price was second in 1:54.23, while Garcia dropped a two second PR as he finished in 1:55.28.  Price, Garcia, Kaseem Jackson, and Joe LaFleur teamed up for a silver medal in the 4x400 relay.

Dharan Kadiyala (4:11.26) was third in the 1500m, Adin Mickle was second in the 5k (15:47), Declan Fitzmaurice was seventh in the LJ (21-3), Erin LaCosta was eigth in the HJ (4-9), Amr Gharseldin was sixth in the 100m (11.02), Julius Frederick was sixth in the 200m (22.61), and a legion of half milers finished in the top 15 of 54 competitors in the 800m: Nobert Kuter (1:59.53), Kadiyala (1:59.95), Jaris Rousseau (2:00.28/PR), and Andrew Stuart (2:01.56).

The performances by Gharseldin and Frederick qualified them for the club national championships at the end of June.

Props to GSTC'ers Chris Schneider for making the ESU 4x800 Penn Relay squad and Mike Saparito for winning the 800m and shattering his old school record!

Sunday: Trail/Road Half Marathons, a 5k, a 5 Miler, and a Track Meet

Meling Prs by 12 Minutes at UNITE Half Marathon; Wins TWO Golds

New Brunswick- Erika Meling ran a 12 minute PR today at the UNITE Half Marathon, repping the Gold well in our club's city headquarters.  She won her age group and top female alumni, along with finishing fifth women overall with a time of 1:27:02.  Woody Kongsamut also ran a big PR, dipping under 7:00 pace to run 1:31:16, while teammate clocked in at 1:38:26 for a 7:31 average.  We also peeped Rob Guyla, brother of GSTC'er Jason, finished fifth in 76:49.  When does he sign up and rock the black and gold?

Trail Half Marathon for the Masters Duo

Rockland State Park, NY- Peter Auteri and Francis Beideman ran the George Wodicka Hook Mountain Half Marathon, a trail race with some very challenging terrain.  Sure enough, Auteri (1:45:01) wo his age group, and Beideman (1:46:36) took second.   

Turner Wins 100m in GSTC Debut

Princeton, NJ- Chris Turner, making his GSTC debut, won the 100m in the Princeton Running Club Spring Classic Track Meet.  He ran 11.11 for the win, with teammate Perryn Lord (12.64) a few paces behind him.  With his performance, Turner qualified himself for the GSTC 4x100 at Penn Relays.

  Patrick Wins Harvey's Lake 5k

Wilkes Barre, PA- Alexis Patrick won the Harvey's Lake 5k on Sunday, running 19:46 for the win as she preps for the 10k team championship race on Saturday, May 11th.

Quotes of the Week 

 "I couldn't talk for the last 4 miles of that run, but I'd rather not talk and get a good workout in."  -Chris Whitehead when running with Beach Enclave last week

"better QOTW than a TMA" ken walsh

"I'm so happy to actually be part of a team dynamic again and can't wait to meet everyone!" -new member Danielle Czohla via email

"Clear as a crisp spring morning. This may be the day I drink more coffee than my body is able to process.  Looking forward to it!"  -Steve Mennitt, via email, in response to an early morning ahead doing baggage for the NJ Marathon on May 5th.

"I'm looking forward to meeting u too and the team:)"  -Gingi Brooks, via email 

"Well, we warmed up together and high fived during the race at some turnarounds."  -Woody Kongsamut, via text, when asked "Did you see fellow GSTC'er Pete K?"

" Friday afternoon I went to asbury park for the phantom expo (tma nomination for chuck for not giving the new guy the update)."  -masters runner Jeff Blough, via email, referring to Friday's Runapoolza Expo that was originally planned for Friday and Saturday, but someone forgot to tell Jeff it was canceled on Friday.  The GSTC learned about this two days beforehand, and....well....we forgot to tell all parties to not show up 

"That was great.  I've read so much about her, and now, after getting to watch her run, it was even greater to meet her, finally in person."  -GSTC club member Larry Saparito, father of Mike, and avid reader of the weekly email, reveling in Cheyene Ogletree's presence at the ESU Invite.

"These people are all my age see me going up the stairs and think i'm showing off."  -Jeremy Stratton, masters runner, while running at team run today at Manasquan Reservoir

"I will also run the Penn Relays without the z" -Peter Bolgert, via text, excited to finally start running fast this year.  Thus far, he's run mostly college club races, including the bootleg Penn Relays, called "Penn Relayz"

"I heard!  sweet stuff, looks like this nationals race is gonna be a GSTC sweep."  -Mike Saparito, on teammate and fellow half miler Tony Harris' FB wall, regarding USATF Club Nationals at the end of June.

 

This Week in Training

Monday - comfortable run + 6-8 8-10sec hill sprints OR 4-6 in-and-out 150s
Tuesday - 3 sets of 4x400 - you want each set to consist of reps at 3k-5k-3k-mile pace.  Take 200 jog within each set and a lap jog between sets.
Wednesday - steady state run of 7% long run duration
Thursday - super easy 40-60 mins + strides
Friday - 8x1k @ T pace with 2 mins rest.  Finish with 4x150 @ mile pace on full recovery.
Saturday - same as Monday
Sunday - long run!