(4/29-5/5): GSTC 4x400 Sweeps at Penn Relays; Nihen, Morgan Win on Roads; 11 Qualify for Nationals; POW in Eugene!

PA, NJ, CT, OR:  GSTC Results in Four States

4x400 SWEEP OLYMPIC DEVELOPMENT HEAT AT PENN RELAYS

Philadelphia, PA- Last year, the Gold and Black won their heat of the Olympic Development 4x400 by almost three seconds.  How does a team return the next year and do better than that?

Go first and second....which is what they did.  Watch it HERE, and see the scoreboard results HERE!

In a symbolic final 50 meters, two gold uniforms surged past the Shore AC, despite a huge gap going into the final leg.  Anchors Mike Brito (49.3) and Julius Frederick (49.8) gobbled up the rival East Coast club that, over the years, has struggled to remain relevant on the regional and national scene.  While one race is hardly a complete dethroning, it may be a foreshadowing of what's to come in two months at the USATF Club National Championships in NYC's Icahn Stadium.  

The toughest 4x400 assignment on the East Coast, leading off the 4x400 at Penn Relays, was handled well by half milers Tony Harris and Kyle Price.  Harris made a powerful move down the backstretch, moving from 7th to 2nd riling up the already rowdy Philly crowd, with Price following his lead.  Second legs Ricky Garcia and Kaseem Jackson worked hard to get away from the typical Penn traffic, leaving third legs Joe LaFleur and Mark Parisen chasing after the gold medal.  Unable to make up much ground, it came down to Brito and Frederick, who both worked hard in the opening 200m, putting them in striking distance of the leader.

4x100 Breaks Club Record In Penn Relay Olympic Development  Section

While not quite owning the fireworks of the 4x400, the quartet of Chris Turner, Amr Gharseldin, Kaseem Jackson, and Julius Frederick shattered the club record Friday afternoon.  They ran 42.62, finishing third in their Olympic Development heat.  Check it out here. BOOO to the announcer who calls us "lane 7", then "Team AN" (relay letters)....takes him damned near a minute to say our club name!

Nihen Wins Waldwick 5k

Waldwick- We have no idea where Waldwick is, but we do know Rob Nihen is back in business.  Making his spring road debut, the Glen Rock/TCNJ alum ran away from the field, finishing in 15:17.  While this qualifies for club nationals, he must do it on a track, which he'll shoot for in May.  

Morgan Takes Gold, Dublinski Silver in Clinton15k

Clinton-  Perhaps the running gods were wrong last year; 2013 seems to be, in fact, the year of Tim Morgan.

After breaking 15:00 for the first time in years two weeks ago, the GSTC's most (in)famous distance star averaged 5:35 for his favorite 15 race, taking home the win in his favorite 15k race.  The South Plainfield resident is looking to have a huge performance at club nationals at the end of June, and right now, things seem to be going exactly as planned.

Allie Dublinski, making her GSTC debut, averaged 6:16 pace for the flat, then rolling hills, course--good for second overall.  Her time of 58:30 ranks #3 all time, as Cheyenne Ogletree (56:27) and Greta Sieve (56:59) ran faster this year in the challenging Indian Trails course.    

Other GSTC finishers included Don Weise (67:08), Patricia Butcher (71:16), and Jo Anne Coffee (80:06).

Pow!  Higgins Drops a 3:16 Marathon Debut

Eugene, OR- On Sunday, Erin Higgins made her marathon debut in Eugene, Oregon.  Averaging 7:30/mile, she finished in 3:16:20, good for 63rd out of 1,222 women.  She was 296th place overall, and 18th of 227 in her age group!  Oh, and we're pretty sure she's the first GSTC'er to rock the gold uniform in Oregon!!!

Patrick Runs in Maroon and Gold Invite

Bloomsburg, PA- Alexis Patrick competed in the Maroon and Gold Invite at Bloomsburg University Saturday.  She ran in the 5k, and finished 12th place in 20:21.  

Ameye Qualifies in 400IH

New Haven, CT- Hurdler Justine Ameye qualified for nationals Saturday in the 400IH.  She finished 13th in 74.01, almost two full seconds under the qualifying mark.

GSTC Rolls Deep at Lion Invite; Ten Qualify for Nationals

Ewing, NJ- The day after Penn Relays, the Black and Gold swarmed the TCNJ campus for the Lion Invitational.

On the women's side, two qualified for nationals: Alyssa Douma (2:16.08) and Erin LaCosta (400IH 70.20, PR; HJ 1.56m).

On the men's side, a legion of half milers PR'ed and qualified for nationals: Ricky Garcia (1:53.60, PR), Mark Parisen (1:56.67, PR), Darnell Armstrong (1:58.42 FTW, PR), and Norbert Kuter (1:58.88, PR).  Tony Harris got the qualifier in the 1500m (4:00.23), Adin Mickle in the 5k (15:23.89), Peter Bolgert in the 3k steeple (9:38.83), and Mike Anis in the 3k steeple (9:52.85 PR).  Edsel Flores (2:01), Joe LaFleur (50.88), Andrew Stuart (2:00), and Jaris Rousseau (2:01) also ran well and are on the cusp of hitting the qualifier.

The women's 4x40 of Alyssa Douma, Alexis Mbakwe, LaCosta, and Haleigh Simon ran a season best of 4:16.39, while the men pulled out an impressive win, running faster than their win at Penn Relays the day before.  Despite not having their two best legs- Brito and Harris- the group of Jackson, Parisen, LaFleur, and Garcia edged out rival Central Park TC by .65 to finish off an incredible weekend for the black and gold tracksters.  Oh, and the B, C, and D teams ran well too--it's quite an exciting finish HERE, as anchor Dharan Kadiyala is bareky outmuscled in the final few strides by G/oucester CC.

Results here.

Couch to 5k Group-by Amy Denholtz

NJ Marathon - Expo volunteers needed Fri/Sat, May 3 & 4
The NJ Marathon Expo, at Monmouth Park, 175 Oceanport Avenue, Oceanport, NJ 07757, is from 1-7pm on Friday, May 3rd, and 10a-6pm on Saturday, May 4th.  Can you volunteer for an hour or two, to help recruit members and promote the College Ave Mile and RRCA-NJ Restore the Shore Grand Prix Series?  Please sign up for any time slots you can volunteer, by visiting http://doodle.com/fx9yte7wb2pi2xuv and typing in your name and clicking off the dates/times you can help out.  Email Amy Denholtz at adenholtz@gmail.com with any questions, and thanks in advance for helping the GSTC to recruit and promote the College Ave Mile!

 

 

Steady Striders and Couch to 5k - Group Run Sat May 4 at 9am in Donaldson Park

Thank you, Prudence, for leading the steady striders and couch to 5k runners this past weekend!  The group will run in Donaldson Park, in Highland Park, on Saturday, May 4th at 9am, beginning at the parking lot nearest to Grove 1, the first parking area on the right side as you enter the park (and conveniently located near the restrooms).   A map/directions are available at http://www.co.middlesex.nj.us/parksrecreation/donaldson.asp.  Email Amy at adenholtz@gmail.com with any questions or to RSVP.

Gold Star: Celebrating Team Awesomeness- by Ashwin Anantharaman

Erika Meling

Erika ran the Rutgers half marathon with a goal of 1:30 but ran 1:27!!!!! She treated it as a fast long run, but wow imagine if she went 100 percent. In her first half marathon in September with the team she ran 1:39 and improved by 12 minutes!!!!!!! Before races she listens to her IPOD, warms up for 10 minutes and jumps around a lot to get rid of those pre race nerves. She began training with GSTC in August and her goal is to break 19 in the 5k. Outside of running she enjoys reading,bike rides, hiking, searching the internet, and watching tv shows. 

Pete Klapsogeorge

Pete is has been a member from GSTC since the summer due to the continuous efforts of everyones favorite Indian teammate. He recently ran the Rutgers Unite Half Marathon and posted a great time of 98:35!!!!! According to Pete, he originally registered for the half but switched to the 8k after feeling his training was not going as planned. Two days before the race he decided that after seeing the tragedy in Boston, that he would switch back to the half marathon. Pete has prs of 34:26 for 8k, 19:59 for 5k, 5:20 for the mile in high school. He has goals of sub 19 for the 5k, sub 1:30 for the half marathon and to complete a full marathon. Before races Pete goes on a mile stroll, stretches and then just leaves everything out there. Outside of running Pete is a kindergarten teacher in Robbinsville and enjoys road cycling. 

Team Runs

Monday- 5:30 @ Rutgers Student Center

Tuesday- 5:30 @ RSC

Wednesday- 5:30 track workout at Highland Park HS

Thursday- 5:30 @ RSC

Friday- 4:30 @ RSC

Saturday- 10:0am track workout at HPHS

Sunday- No Team Run- NJ Marathon Baggage!!!

College Ave Mile Update

The $200 cash prize is sitting on the table, and although there was a nice sized bump in registrations...no new codes were used this week.  That said, we're gonna have to look at the names of these registrants, because they may have come from the efforts of those who worked the Unite Expo last weekend.  So, for now, the scores remain:

2- Karen Auteri

1- Jeff Blough

And remember, in addition, you get half the registration fee credited toward fall racing....so lots of incentives to go recruiting!

If you want a real opportunity to get your code out there, come help us at the NJ Marathon Expo this weekend!!  Email Amy at adenholtz@gmail.com for more information on that!  Or, if you need a code itself--email us!!

USATF Awards GSTC Youth Grant

The USATF Youth Foundation announced their 2013 Youth Grant recipients, and the GSTC was the lone NJ club selected for the work they do youth.  The grant was for $2,000.  

Anyone down for a trip to Atlantic City?  Let's turn this $2k into $4k with a quick bet on black!

This Week in Training

Monday - comfortable run + 8x8-10s hill sprints (preferred) OR 4-6 in-and-out 150s
Tuesday - 4xMile @ 10k pace with 2 mins rest, take a full recovery, then go 2x200 at mile pace and 2x150 at 800m pace
Wednesday - progression run of 75% long run duration - you should get down to about 10k pace for the last 4-5 mins of running.
Thursday - super easy 40-60 mins + strides
Friday - 3x2Mile @ T pace with 3 mins rest, followed by 4x200 at mile pace on full recovery

Saturday - same as Monday
Sunday - long run!