(6/24-6/30): Goglas, Mennitt, GSTC Drink From the President's Cup

Goglas, Mennitt Go 1-2 at President's Cup

Teams Go 1-2 As MIG Put 8 in Top 12 in Spring Grand Prix Finale

Millburn- For one final time this spring racing season, Ken Goglas sent a strong message to the USATF-NJ grand prix road running scene: he's the guy to beat.    

The big man in gold hit the tape in 15:08, averaging 4:52 a mile, for his first career President's Cup win.  A few strides behind him was his teammate and training partner Steve Mennitt, who finished in 15:12 for the silver.  The two opened their first mile in 4:30, then hit 9:38 for mile two, and shortly thereafter, Goglas slowly pulled away for the dubya.  

Goglas and Mennitt lead a tidal wave of gold in the state's most competitive 5k race, as they became the first club is race history to sweep the top two team spots with eight finishers in the top twelve.  Those included Tim Morgan (5th/15:33), Chris Schneider (8th/15:54), Steve Jackson (9th/15:55), John Welsh (10th/15:56), Paul Matuszak (11th/15:58), and Mike Anis (12th/16:01).

James Lothian (17:44) was the six-man for the A Team that averaged 15:42 for its top five scoring runners.  The B Team, who averaged 16:09, had Chuck Schneekloth (16:29), Tim Paziora (17:11), and Shaun McGeever (18:07) round out their scoring team.

The C Team squeaked two points for their 7th place finish.  Edsel Flores (16:57) lead the charge, followed by David Fett (17:07), Kyle Flyer (17:53), Marty Doherty (18:15), Ken Walsh (18:24), Rob DeCarlo (20:43), and Jeff Blough (26:18).

A few ladies hopped in and did darn good, as well.  Allison Dublinski (18:11) averaged 5:51 pace for second woman overall, and Sarah Schillaci (18:30) ran a fantastic race for third woman overall.  The Stanton twins celebrated their birthday in style, as Danielle (21:31) and Courtney (21:43) both fought off the humidity with the team.   Mark Minervini, sitting his 90 days out for a club transfer, made his uniform debut as well, as he ran 18:06 in the black and gold, while ultra-marathon man TJ Zablocki ran an even 6:00 pace for an 18:37 finish.  He would have been added to a team, but somehow we didn't learn he was racing until a few minutes before the gun went off!

Results are here.

Masters Men Compete in Lager Run

Glen Ridge- The GSTC masters 40s men finished 13th out of 19 teams, primarily because their runners were quite a bit older than their competition.  However, because they didn't have enough 50s runners to complete a 50s team, they were forced to clump everyone in the 40s team (since they had a few guys in their 40s).  Marty Doherty was the first man in at 18:20, followed by teammates Eric Davis (19:22), Peter Auteri (21:29), Fran Beideman (21:30), and Jeff Blough (27:20).  We learned yesterday, which we find quite entertaining, that Peter and Fran refuse to run together in races, despite being training partners and close friends.  There is a long-standing rivalry between the two and, regardless of the good fun before and after, they never work together in a race!  As you can see, Auteri edged out his frenemy by one second.

A few other GSTC'ers fought the heat and humidity last night, including Allison Dublinski (18:24/1st woman) and Karen Auteri (19:12/4th woman).   Jay Margolis ran 18:14, Chuck Schneekloth ran 17:03, and Heather McDermott finished in 22:18.  Results can be found here.

Sieve, Byrnes Run Grandmas

Duluth, MN- Greta Sieve and Jess Byrnes both returned to their mother land, Minnesota, and competed in the Grandma's Marathon this weekend.  Sieve set a blistering pace early on, hitting the 5k (18:36) and 10k (38:11) with remarkable 5:59 consistency.  After rolling through the ten mile mark in 63:43, she finished up in 84:46.  While a bit shy of her goal, she was still 8th out of 3,904 women....a pretty darn good finish, wethinks.        

Byrnes ran a solid 3:30:00 in the marathon, and quite honestly, we wonder how she did that so exactly.  Did she pause at the finish line and perfectly time her crossing of it?  Averaging 8:01/mile, Jess was 194 out of 2343 female finishers!

Look for Nationals Overview This Week

Next weekend is the grand finale of the spring season: the 2013 USATF Club National Championships.  Why is this important?

It's gonna be a three-team showdown between the GSTC, Central Park Track Club, and Shore Athletic Club for the team title, and....we'll tell ya all about it in a few days!  It's so important it will get its own email!

Jones Runs 10k in Boston

Instead of reporting on this through the normal paraphrasing, it's really just better to copy and paste Prudence Jones' email- for reasons you'll see in a moment.

"Ran the BAA 10k today in Boston in 1:08:26 (about 10 min slower than my PR). The reason for the slow time was heat/humidity--I realized about a mile in that there was no possibility of a PR today so I decided to save my legs for track workout tomorrow. alternate story: I took it really slow because I wanted to be sure Lelisa Desisa beat me because he was being so nice in giving his marathon medal to the people of Boston. At any rate, it was a wonderful day in Boston and the whole event was really well coordinated (although the bag check didn't hold a candle to what GSTC did in May)."

 

Steady Striders and Couch to 5k
Thanks to Coach Chuck Schneekloth for leading the track practice for the steady striders and couch to 5k runners!  This coming weekend the group will meet for two different runs: Saturday in Monmouth County and Sunday in Somerset County.  All GSTC members are welcome to join us for a run!
The Steady Striders will meet to run at 9am Saturday, June 29th, at Tatum Park, in Middletown (Monmouth County) and will meet in the parking lot off of Holland Road (144 Holland Road).  For a map and more information about Tatum Park, check out http://www.monmouthcountyparks.com/page.aspx?Id=2538 and http://co.monmouth.nj.us/documents/130/tatum_04_2011.pdf.The
Steady Striders will meet to run at 9:30am Sunday, June 30th, at Colonial Park, in Franklin Township (Somerset County) and we will assemble inparking lot D off of Colonial Drive.  The park has a running trail, a nature path, and also hugs the D&R Canal Tow Path.  For more information aboutColonial Park, or for a park map, respectively, see http://www.somersetcountyparks.org/parksfacilities/colonial/ColonialPark.html  and http://www.somersetcountyparks.org/maps/ColonialParkMap.pdf. 

Tim Morgan Award

It took the USATF-NJ office two months, but they finally updated Jeff Blough's residency verification after Jeff sent them half a dozen emails.  Better late than never, right?

Quotes of the Week

"Wow.  That was impressive.  That was really, really impressive."  -2000 Olympian and 1997 World Championships 800m bronze medalist Rich Kenah, at the President's Cup, during a post-race conversation.  

"I think joining the GSTC was one of the best decisions I ever made."  -new member Angela Dunn via Saturday tweat.  We agree, of course.  

"Yaaaaaaaaaaaay running!"  -Danielle Czohla, via Facebook.  We like her seemingly favorite saying!

"I know I never thought I would be able to reach those times...and it might sound scary but this is the beginning for many of us and for the team overall."  -half miler Ricky Garcia, who came into 2013 with a 1:59 PR in the 800m.  He's dropped six seconds and will be racing this weekend for points in the open 800m and is on the 4x800 team that hopes to win gold in the 2013 USATF Club National Championships.

"I've heard the free beer garden promise before."  -Eric Schneekloth, taking a slight jab at the College Ave Mile, as his older brother tried to lure him to watch the Lager Run on Sunday night.

 

"I'll be there if you need me."  -Dan Teichmann, via text, when hearing the club still needed a racewalker to score points at nationals.  If he can sweat through three miles of walking withot getting a red flag, this will redefine the term "taking one for the team."

"I' m just imagining in a year's time, some stud recruit is sitting in the back seat of the van en route to Rider or something, Anis yapping in his ear, and he's thinking 'this isn't what I expected.'"  -Peter Bolgert, via gchat, talking about the need to revisit how we support athletes in the GSTC Elite Program.  We know this is three quotes having fun with Mr. Anis, but we assure you it's all said in good fun and really just to articulate some important points.    

  

(6/17): GSTC Wins USATF East Region Track and Field Championship

No Excuses: Be There!

We get it.  The spring season is winding down....it's hard to make team runs and workouts.  BUT- this coming Saturday morning, instead of a Sunday team run, we are all going to meet at Highland Park HS for either a team run or track workout at 10:00am.  Last Tuesday, we have 60 people show up....it was a lotta fun with the entire spectrum of ages and abilities present.  We plan on going out to Dish Café for brunch afterward....don't miss this chance to hang out with everyone before summer begins!  Address: 102 North Fifth Avenue Highland Park.

President's Cup Tonight

Tonight is the grand finale of the grand prix: the President's Cup 5k.  8pm at 35 Main St #2  Millburn, NJ 07041.  Come watch your teammates run in the best road race in NJ!!!

Van leaves from AME Church at 5:30, not 4:45.  Yes, we've changed it.  39 Morris Street- find some parking anywhere around.

Team Tortilla:  Ken Goglas, Tim Morgan, Paul Matuszak, Adin Mickle, John Welsh, Rob Nihen, James Lothian

Team Tiptoes:  Steve "The Python"  Jackson, Steve Mennitt, Chuck Schneekloth, Tim Paziora, Chris Schneider, Mike Anis

Team Tuxedo:  Ken Walsh, Edsel Flores, Marty Doherty, Rob DeCarlo, David Fett, Shaun Mcgeever, Kyle Flyer, Jeff Blough

  GSTC Wins USATF East Region Championship

 Men, Women Combine to Outscore Defending Champ Central Park TC 125-106 

Randall's  Island, NYC-  Twenty-five of the best clubs on the East Coast assembled at the USATF East Region Track and Field Championships yesterday, including defending national champions Shore AC (men) and Central Park TC (women), at storied Icahn Stadium- the home track of the CPTC.  However, history and home field field advantage played no role in the final outcome, as the upstart Garden State Track Club racked up a massive 125 points, outscoring CPTC's distance 106.  Individually, the men walloped the competition with 85 points, as CPTC scored 43 and Shore AC scraped together just 34.  The women were 3rd out of 14 teams.  

This is the first USATF East Region Title for the GSTC, setting the stage for one final showdown at Icahn in two weeks at the USATF Club National Championships.  In 2011, the GSTC men finished 7th at the national championships.  Suddenly, despite finishing just two full years as a club, the team is in very unfamiliar territory: fighting for the chance to hold up the USATF's most prized team trophy: the track and field national championship.  

The GSTC won 15 gold medals yesterday, including Alyssa Douma (1500m--sweet scoreboard video), Haisha Bisiolu (100m), Selasi Lumax (800m), Kyle Price (steeplechase), Demetrius Rooks (400IH), Isaiah Harris (HJ), Craig Van Leeuwen (PV), Lutalo Boyce (LJ), Eric Masington (discus), Matt Tholis (javelin), Eugene Asimou (shot put), and men's 4x400 (Kevin Persson, Rooks, Lumax, George Erazo).

All gold medals were won in club record performances.  Other club records were set by Chris Turner (10.85/100m), Ali Ejaz (21.64/200), Bisiolu (24.17/200m), Jamel Presley (14.85/110HH), Erika Meling (18:31.56/track 5k), Shene Davis (5.53m/LJ and 11.78m/TJ), Steve Brown (14.16/TJ).  

The men were particularly dominant in the pole vault, shot put, javelin, and long jump.  Andres Giglio and Matt Stuck helped the club go 1-3-4, Masington and John Wlasuk enabled a 1-2-3 sweep in the shot, Dillon Rodgers and Tyler Yee teamed up with Tholis to go 1-3-4 in the javelin, while Nafee Harris and Isaiah Harris helped Boyce go 1-3-4 in the long jump.

All results can be found here.

Sheehan Classic 5k Results

Red Bank- Jamie Liberti was the top finisher for the GSTC contingent who raced the George Sheehan Classic this weekend.   In her first race back from injury, she came across as the third overall female in 18:16.  After that, Karen Auteri ran an all-time PR, breaking the 19:00 barrier for the first time in 18:58.  Her old man came in 3rd in his age group in 21:24, allowing them to win the father/daughter category.  Fran Beideman was 21:25 with his son, Dan, coming in at 18:51, good enough for second father/son combo.  Nicole Corre also dusted off her racing shoes, coming in at 21:11--just behind her brother, Robert, who finished at 20:47!    

Gold Star by Ashwin Anantharaman

Will Alston

Will joined GSTC right after graduating Rowan University on May 20,2013. He joined because he wanted to continue his running career, meet new people and enjoy running. He has no pre race rituals right now but he has some great goals to go for. He is a sprinter who competes in mainly the 200,400 and 500(indoors). His goals are to run sub 50 for the 400, 22.5 for the 200 and 67 in the 500. He also does some distance races as well making him very versatile and hopes to break 17 in the 5k and sub 29 in the 8k. Outside of running he enjoys hanging out with friends, playing madden, movies and lifting. 

Jessica Bunone

Jessica joined GSTC after graduating from Ramapo University and realizing that she wanted to continue her running career. She was also influenced by her former college coach and Mr.GSTC himself Kenneth Goglas. As of right now her pre race rituals just consist of the usual warmup and stretching but she is currently reading Mind Run and is considering adding visualization of victory to her routine. She is a distance runner and loves to compete on the track as she holds PRs of 1143 in the 3k and 1230 in the 3k steeplechase. Right now her goals are to get back into shape and enjoy running as she usually does. Outside of running she loves to shop and is a big hiker as she loves exploring new places.

Steady Striders and Couch to 5k by Amy Denholtz
The steady striders welcome two new members, Sakina and Melissa, who joined us on Saturday for a run along the D&R canal tow path!  This week the steady striders and couch to 5k runners will have a track practice, led by GSTC founder and coach Chuck Schneekloth, at the Highland Park High School at 10am on Saturday, June 22nd.  The address for the HPHS is 102 North Fifth Avenue, Highland Park.  Parking is available behind the school by the track.  Email Amy at adenholtz@gmail.com with any questions or to RSVP.

Quotes of the Week

"Anis is complaining about the van making a whiny noise...oh the irony."  -Peter Bolgert, via text, during drive up to USATF East Regional Championships in team creeper van

"All signed up...hope u have a uni that fits!" -Tyrone Ross, via text.  The 400m club record holder, who sports a 45.93 400m PR, comes out of retirement in two weeks for club nationals.  He was the first member of the GSTC sprint group, and he alludes to his first race where he couldn't get his GSTC issued speedsuit around his quad in January of 2011.  Needless to say, he ran in his own gear that day in Boston.

"Bolgert's Theorem:  A joke is funny if and only if the punchline is Anis.  Real example from yesterday:  Erika: (entering room) It smells a little funky.  Peter: Was Anis here?"  -Peter Bolgert, via email, regarding his steeplechase training partner Michael Anis.  
     

(6/10-6/16): College Ave Mile and Seven Track Records Fall

Biggest Team Practice Ever This Wednesday!

That's right.  We getting everybody together this Wednesday for a team practice.  We already have about forty GSTC'ers there at 5:30, but this Wednesday, co-captain Ken Goglas is pushing all distance runners, fast-slow-and-in-between, to come hang out.  Stick around for a track session or just go for a run, we will also be hitting up Highland Park Pizza just two blocks away afterward.  Come hang out!  It shall be wonderful, wethinks.  HPHS= 102 N 5th Avenue, Highland Park.

Other team runs:

Tuesday, New Brunswick easy run, 3:30 at Rutgers Student Center

Tuesday, Manasquan Reservoir, 60m, visitor's center parking lot w/ GSTC Shore Enclave

Thursday, New Brunswick easy run, 5:30 at RSC

Saturday, Steady Striders, 9am @ Johnson (see far below for details)

Runners Swarm to College Ave Mile 

NJ's Biggest Road Mile Adds a Relay....and 102 Participants in 2013

New Brunswick- Although the parking lot festivities were cancelled on Thursday due to the fast approaching Tropical Storm Andrea, the fast times and the big turnout certainly wasn't.

Overall, there were ten individual races, two relays, four carnival games, and 252 runners that made up the 2013 College Ave Mile.  Thanks to a generous youth grant, nearly half of all competitors were youth runners, and many competed as members of the RRCA Grand Prix.  The 900 pictures in three albums that captured the event are available here, the starts and finishes of all races are on this YouTube channel, and the results are here.  

The top three male and female finishers received, respectively, $100, $75, and $50 gift certificates to The Running Company.  

Price Wins, Sets Course Record, Awarded Andrew Capizzi Trophy

Kyle Price, running with the winds of a late teammate and dear friend to his back, captured the 2nd Annual College Ave Mile Saturday night in 4:22.60.  His inspired efforts, captured in the attached picture, also resulted in a new course record, breaking last year's mark of 4:22.94 set by Jeff Perrella.  For his efforts, race officials awarded Price the First Annual Andrew Capizzi Trophy for winning the elite men's mile race.

Just a stride behind him was Ken Goglas, who was the race leader after the first circuit, finishing in 4:23.80.  Half-miler Tony Harris was third in 4:24.80, steepler Peter Bolgert was fourth in 4:26.00, and club nationals qualifier Dennie Waite was fifth in 4:29.70.  In total, 22 men broke the 5:00 barrier, a difficult feat on the roads.       

  

Watch the moment of silence for Andrew Capizzi here, lap one here, and the finish right about.....HERE.

Ogletree Smashes Course Record as All 13 Break 6:00 in Elite Women's Race

Cheyenne Ogletree's 2013 season streak of gold medals continued Saturday night, as she won the 2013 College Ave Mile in record fashion, breaking Jamie Liberti's 2012 course record by thirteen seconds.  The former Rutgers miler lead wire to wire, officially crossing the line in 5:02.60 for the dubya.  Just how impressive was Ogletree's win?  Well, second place Vicki Davis, whose 5:09 also eclipsed the former course record, was an All-American steeplechaser from Bloomsburg University this year, finishing 5th in the NCAA D-2 Steeplechase finals.

Finishing 3rd and shaving nine seconds off her 2012 time was Alyssa Douma, as she clocked in at 5:11.00.  Allison Dublinski ran a great race for fourth (5:18.00), and Karen Auteri knocked 18 seconds off her 2012's time, as she finished in 5:25.20.  

Check out the elite women's start here, first lap here, and the grand finale finish here.

Anantharaman Wins Sub-6:00 Race

Ashwin Anantharaman won the sub-6:00 race, as after his first lap, he took it home in 4:58 here.  Can anyone say "sandbagger"?  If you're up for a laugh, it's kinda funny watching GSTC sprinters Curtis Scafe and Carson Keers-Flood, the finish line tape holding volunteers, wildly scramble after the finish line tape after every winner runs away with it wrapped around their chest.  Also in this race were teammates Kyle Flyer (5:09), Rob DeCarlo (5:29), and Dan Siegel (5:32). 

Harris, Garcia Win Rumble Relay....and Lap Several Teams

Tony Harris and Ricky Garcia rolled to victory in the fist annual One Mile Rumble Relay.  They tagged up to run 4:10, outrunning the team of Mark Parisen and Jaris Rousseau who finished in 4:13, and Denny Waite and Adin Mickle who finished 3rd overall in 4:17.  The Pow Cats, consisting of Cheyene Ogletree and Erin Higgins, won the women's relay race in 5:12.  Watch the later part of the finish video, and you'll see Harris finishing before some teams have even exchanged the baton.  Wow!  Check out the crazy start here, and take in the even crazier exchange and finish here.

Hanko, Martins Take Two Mile Relay

Jared Hanko and Zak Martins ran away, literally, with the Two Mile Royal Rumble Relay, finishing in 9:15.  . Check out the start here....and the finish here.

Sub-7: Cust, Chong Finish 2-4

Rutgers  finished 2nd in 5:39, and student Sean Cust and Grace Chong ran an impressive 5:49 to highlight the sub-7 finishers for the GSTC.  Cathy Stutzman ran 6:04, Meghan DeCarlo 6:10, Shanna Bearisto 6:13, Erin Blum 6:17, and Andres Ortiz 6:41.  Watch the finish here to Gangnum Style.

Doherty Wins Masters Mile

Using an incredible final kick, Marty Doherty won the Master's Mile in 5:15.60.  Nick Van Langen set an early blistering pace and lead nearly the entire way, until Doherty closed hard and nipped him at the line, edging him by .4.  This is what this sport is all about, and this is one finish certainly worth watching!  Brian Harris (5:51), Kenny Huryk (6:10),  Larry Saparito (6:56), Jeff Blough (7:26), and Prudence "PR Machine" Jones (7:50).  The start is here, lap one here, and the finish is here and here

Sub-8 Race:  Stringham Gets 3rd

Samantha Stringham, the lone GSTC'er in the race, ran very well, finishing 3rd overall in 6:11.  Check out the finish here

Bough Finishes 16th in Sub-9

Deidre Bough, exceeding her own expectations, running well under 9:00--8:08, to be exact.  The start is here, lap one here, and finish is here.

Lacosta, Itietie Go 3-4 in Sub-10 Heat

Erin Lacosta and Tejiri Itieie finished together in 7:25, good for 3rd and 4th in the sub-10 race. Ana Garcia ran 8:44 for 14th, and Amy Denholtz was 9:05 for 19th.  See the start here, lap one here, finish here and here

Tuchol Wins Sub-13 Heat!

Michele Tuchol won the Sub-13 heat in.....7:37.  Perhaps she belonged in a different heat, but regardless----she won it!  The start is here, lap 1 here, and the finish here and here.

Seven Club Records Fall at NJ Invite

Colts Neck- As the GSTC men begin their final push toward a challenge for the USATF Club National Championship, it is by far the underdog.  It's two primary rivals are not only next door neighbors but well-established and well-funded.  Shore AC, started in 1934, has won national titles in 2005, 2007, 2009, and 2011 and boasts a huge membership along with deep coffers. Likewise, the Central Park Track Club, celebrating its 40th year in 2012, sent four athletes to the 2012 London Olympics last year.

SAC and CPTC, please meet the GSTC, established in November 2010.  

This weekend's NJ International Invitational was a sneak peak of the team's national roster, and already--the club record books are being rewritten.  Club records were set by Elvis Cole (15-0/pole vault), Emeka Eza (10.86/100m), Eugene Asimou (56'/shot put), Steve D'Aiutolo (46'/triple jump), and Joe Gingerelli (193'/javelin).  On the women's side, Kelsey Lewis broke the CR in the high jump with a 5-1 clearing, while Jena Peacock established a new outdoor 3,000m record with a 10:48.94 finish.

Mike Brito ran a season best in the 400IH (53.77), while Chris Heibell had a huge season breakthrough with a 3:51.37 in the 1500m (.42 from his own club record).  Also competing were Isaiah Harris (45-6 TJ), Danny Saxon (19-6 LJ), Harold Smith (19-0 LJ).  

Gold Star:  Shout Outs to Our New Members by Ashwin Anantharamn

Christina Chafos

Christina is a very recent member of GSTC joining the black and gold crew last week. She joined to have people to train with over the summertime and to help improve her 5k time. To this date she has no pre race superstitions or rituals making her the most normal runner of all of us. Her pr in the 5k is 20:56 which she is hoping to get down to sub 20 with the help of our tremendous coaches and great teammates that she will be able to train with. Outside of running she loves to do anything fun and is a huge people person. 

Shaun McGeever

Shaun joined GSTC a little over a week ago. After graduating in May 2012, he had been thinking about joining GSTC but decided to take time off and train on his own. He quickly realized that he needed a team to help push him to become a better runner, so he finally decided to join our all star club. He has very minimal pre race rituals like going out and doing something low key the night before to keep his mind off of the race so he doesn't psyche himself out. His Prs are as follows....1500: 358, 5k: 1514, 8k: 2612. His goals are to be part of the GSTC XC crew and be part of the fine relays squads that GSTC tends to put together. Outside of running he likes to travel, in fact he goes to Ireland almost every year to visit family. He is a big soccer fan and also enjoys just hanging around. 

Steady Striders/Beginner's Group  by Amy Denholtz

This week, the steady striders and couch to 5k runners will meet to run along the D&R Canal towpath on Saturday, June 15th at 9am, beginning fromGrove 5 of Johnson Park in Highland Park/Piscataway.  Grove 5 is across from the Rutgers football stadium and off of Landing Lane.  The Grove5 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).  Email Amy, at adenholtz@gmail.com, with any questions or to RSVP.  Plan on a track workout with Coach Chuck Schneekloth next Saturday morning!

This Week in Training by Chris Tafelski

Last week to go!  A lot of people like to really slash the mileage this week, but I've found that mileage hog types are less likely to benefit from the big mileage drop than the speedier types.  So it's a bit of a choose-your-own-adventure week as far as volume goes.  We cut down the volume a bit last week - whether to cut again is up to you.  Freshness is the key - sleep and eat and a regular pattern and make sure you are hydrating properly.

Monday - comfortable run + 4-6x8-10sec hill sprints or 4x in-and-out 150

Tuesday - 1x2k @ 8k pace, 2x1k @ 5k pace, 2x800 at 3k pace.  Use your heart rate to decide recovery - when you're down to 140 or so, you're ready to go again.

Wednesday - steady-state run - you decide on the length.

Thursday - super easy run + strides

Friday - 3mile tempo + 6x200 starting at 3k pace and dropping down to mile pace or faster.  Go on feel - you want to finish feeling light!

Saturday - same as Monday, but strides only.

Sunday - shakeout!

Monday - Roll!

College Ave Mile Tomorrow!

For those that signed up but didn't receive the confirmation email....please see below.

261 pre-entries for the College Ave Mile....if you missed the on-line deadline, roll up at 4:00pm tomorrow at 26 College Ave in New Brunswick....be a part of the East Coast's biggest spring road mile!

Welcome to the College Ave Mile!

We are excited to welcome you to the East Coast's biggest spring road mile, the College Ave Mile!  With over three hundred pre-registered, we can't wait to enjoy Saturday night with you all on the storied streets of New Brunswick's Rutgers University.  Check out this article on us here: http://bringbackthemile.com/news/detail/making_the_most_of_your_mile_college_avenue_mile.  

Schedule and Parking

The race schedule will remain as is, and parking can be found anywhere on the outskirts of the race perimeter.  We highly recommend getting there by 4ish.  Why?   You won't be rushing around frantically for a parking spot, and you'll catch dozens of cute kiddos running the mile at 5:00pm!

Prizes, Awards, Raffles  

In the spirit of summer time, this year's awards will be College Ave Mile beach balls.  Yeah!  After all, what can you do with a medal at the beach?  Top five finishers (male and female) of every race will get one.

Since the CAM is a RRCA State Championship Race, special RRCA plaques will go to the top two men and women open and masters runners.

Be sure to cash in on your free drink with your free College Ave Mile mug upon bib pickup with our sponsor, The Olive Branch (conveniently located on the course...and no, you can't stop in in the middle of your race!).

Shortly before the two relay races, we will raffle off two awesome items:  a free pair of shoes (thanks, Westfield Running Company!) and a basket of nutrition bars and gels (thanks, Karen Auteri and Erin Higgins!).  Have your bib number handy to see if you won!

Oh, and the top three men and women will receive a gift certificate from our friends at the Westfield Running Company.

Charities

The College Ave Mile is one of nine races in the RRCA-NJ Grand Prix, a series of events raising money for the restoration of the Jersey Shore.  Become a member of the grand prix here: www.rrcanj.org.

Also, we encourage all runners to donate any gently used pieces of running equipment to our youth running initiative, Essays 4 Equipment.  Perhaps those trainers, spikes, shorts, etc. don't fit anymore, but we bet we can find someone less fortunate who would put them to great use.  This charity helps connect low-income youth running programs with the resources they need to be successful.  Please bring any donations to the registration table.

The Relays  

At the conclusion of all open races, the relays shall commence!  Please be sure to be near the start/finish with your partner by 7:15.  You may select whichever relay you like: the first one (2xhalf mile--one lap each) or the second (2xmile--two laps each).  Batons will be provided...you must, however, provide the fun.  

Sponsors

Many thanks to our sponsors: Olive Branch, New Jersey Marathon, Jimmy John's, DEVCO, Westfield Running Company, RWJ Fitness Center, Mike's Courtside, and Hole in the Wall Bagels.  

Question?  Shoot us an email at collegeavemile@gmail.com.  See ya soon!

(June 3 - June 9): College Ave Mile: NJ's Biggest Road Mile Set for Saturday Night

College Ave Mile: This Saturday Night

NJ's Biggest Road Mile Returns to Iconic College Ave on Rutgers Campus

New Brunswick-  On Saturday night, hundreds of local runners will converge on the hallowed roads of Rutgers University for the state's biggest road mile race, the College Ave Mile.  In addition to being a part of the RRCA Grand Prix, it is an official "Bring Back the Mile" event seen here.   Along with open mile races, it will play host to a variety of other events: a dunk tank, beer garden, BBQ, two relays, and five festival games.  Prizes will be College Ave Mile beach balls!

There will be ten individual races before the two relays: youth mile, elite women, elite men, sub-6:00, sub-7:00, sub-8:00, sub-9:00, sub-10:00, sub-thirteen, and the one mile walk.  From there, the two royal relay rumbles will go down: The One Mile Relay (2x half mile) and Two Mile Relay (2xmile).

Thanks to a generous New Jersey Road Runners Youth Grant, the youth race will include scores of youth from all over New Jersey, as their entry fees are subsidized.  This will include a large contingent of Highland Park youth, as this community has supported the GSTC with the use of their track facility..

In the elite women's race, Cheyenne Ogletree leads a stacked field ith a 4:59 already under her belt from last weekend.  A 4:51 miler from Rutgers, Ogletree looks to break the course record of 5:15.23 set by Jamie Liberti in 2012.  She will be chased by speedsters Alyssa Douma, Allison Dublinski, Chelsea Callan, Greta Sieve, Kristin Cupido, and Karen Auteri.

The elite men's race is wide open with a wide range of talented men lining up at the starting line.  Coming from a distance end is Ken Goglas, who has run the club's fastest 5k and steeplechase this year, along with Tim Morgan, Adin Mickle, Mike Anis, Paul Matuszak, Mike Fonder, and Steve-o Mennitt.  They will meet some stiff competition with pure milers Chris Heibell, Dennie Waite, Kyle Price, and Peter Bolgert.  Coming from the shorter sprint end are half milers Tony Harris, Mike Saparito, Jared Hanko, and Ricky Garcia.  

For generations the mile has been a classic race where endurance meets speed and for generations- the running community has embraced the mile as its favorite distance.  Consequently, runners have reflected on this event for generations.  Roger Bannister, the first human to ever break 4:00 on May 6th, 1955, once said, "The mile has all the elements of drama",  while John Landy stated, "The mile has a classic symmetry. It's a play in four acts", and John Walker famously asserted about this event, "The 800 meter record, the records in the 1000, the 1500, the 5000, the relays: no one remembers them. The mile, they remember. Only the mile." 

Team Runs

Monday- 5:30 track workout for tracksters (Highland Park HS)

Tuesday- 5:30 track workout for distance folks (HPHS)

Wednesday- 6:15 distance run at Morristown Running Company

Thursday- 5:30 distance run at Rutgers Student Center (NB)

Friday- 4:30 track workouts for distance folks (HPHS)

Saturday- COLLEGE AVE MILE 5:00pm-8:00pm

Sunday- 8:30 team run at River Road (just down the road from where 287 meets 202/206- parking lot besides River Road Park) 

Steady Striders & Couch to 5k by Amy Denholtz

The steady striders and couch to 5k group members will not be meeting for a regular group run this upcoming weekend, in favor of rallying for a great College Ave Mile race!  The following week, on Saturday June 15th, the group will have a track practice with GSTC Founder and Coach Chuck Schneekloth.  Good luck to all the steady striders running the CAM and remember to recruit your friends too!  Email Amy at adenholtz@gmail.com with any questions.

Quotes of the Week

"Because you sat in a chair and wouldn't play with us. like a grumpy mom."  -Daniel Sewning, taking a shot at Ken Walsh via FB

"Nationals will be fun, I can't wait. I took friday off so I wouldn't miss anything."  -Larry Saparito, via email, talking about his son and club nationals at the end of June 

"I'm really excited about this all, so many people from Rowan seem to be joining, which is amazing, and everyone on this team is really talented! Very awesome team."   -new GSTC member Kelsey Lewis, a 2013 Rowan graduate

"I moved some things around so I will be able to compete both days of the nationals meets, shot disc and hammer. I'm looking forward to helping win this championship."  -GSTC thrower John Wlasuk, via email.   It ain't easy making time for summer track when you're working away at your summer job...much props!

"Awesome. I'll all registered and ready to run fast."  -Dennie Waite, via FB, regarding the College Ave Mile

"Sorry, just reading this now. i'll be there at 3pm - shotgun!"  -Steve Mennit, FB post, 

TMA:  NJ's Most Feared Award

This week's first nomination goes to USATF-NJ columnist Madeline Bost.  We learned today that she reported in her Superhero Half Marathon preview weeks ago that the course record was run in its inaugural year, 2010, of 1:15:17 by a Karl O'Reilly.  Writing a race preview of a three-year race doesn't involve going into the ancient dead sea scroll archives here; GSTC'er Ryan Grote ran a blistering 1:11:19....last year, and second place finisher ran 1:14.  

The second goes to race director Joel Simpson of Miles for Music 20k.  It's been three months, and still no race prize money checks for our top-three finishing runners, no email with an update on it, etc.  6-8 weeks is one thing, but 12....well, perhaps this is what happens when races know they will be granted championship grand prix status by the USATF-NJ every year.     

Gold Star: Celebrating Our Members by Ashwin Anantharaman

John Welsh

John joined GSTC after Chuck saw him wearing a West Valley TC uniform at president's cup last year. Chuck and John had run for that club so Chuck used his charm and personality to convince John to check out GSTC. Before running he eats a chocolate power bar and has a coffee 2 hours before. He then proceeds to use the bathroom 1 hour before following it up with the traditional crumple race bib and shoe lace tuck. His Prs include 3k: 844, 5k: 1456, 10k: 3149(XC), 15k 4833, Marathon 2:40:15. His goal is to break 16 every year in the 5k and put together some good XC races as well as run Boston at one point. Outside of running he loves golf and mountain biking. He of course the traditional guy who obsesses over running, baseball and fantasy football. 

Sarah Schillaci 

Sarah joined GSTC after being a member of CPTC(GASP!!!!). After realizing that paying an 8 dollar toll to go to practice was pointless she found the coolest best looking club in America. Before races she warms up for 20 minutes and makes sure her blood caffeine level is through the roof. She is turning 30 next year and is excited to set some new goals and prs. Her prs now include.....5k:1826, 10k: 3838, 6k: 2300. Her goal is to pr for as long as possible since she believes you pr every 10 years. Her ultimate goal for next season though is to earn a mug from the Ashenfelter 8k for finishing in the top 100. Outside of running, Sarah enjoys watching a little television.

Heibell Leads Tracksters at West Chester

Jackson, Turner, Kadiyala Punch Ticket to Nationals

West Chester, PA-  If there's ever a time to get the hot hand....it's June.  And this is just what seems to be happening for GSTC miler Chris Heibell, as he ran a season best 3:54.96 and finished 12th of 18 athletes in the elite 1500m at Friday's John Hay Distance Festival.  If the GSTC has any chance of winning club nationals, they're going to need a clutch performance from Heibell--who finished 3rd in 2011 with a time of 3:52.  

Three athletes qualified for club nationals at the meet.  These qualifier included Chris Turner (200m/ 22.38), Dharan Kadiyala (800m/1:59.16), and Steve "Python" Jackson (3000m/8:57.67--qualifies for 5k). 

In total, thirty-four GSTC'ers laced up Friday night in their final tune-up before the USATF Regional Championships at Icahn Stadium June 15th.  Highlights included a fine showing in the men's elite 800m, as Tony Harris (1:52.26) lead a trio of fine performances, with Jared Hanko (1:53.12/PR) and Ricky Garcia (1:54.39) coming in 21st and 22nd, respectively.  In the mile, steeplers Kyle Price (4:21.86) and Peter Bolgert (4:22.15) finished 2nd and 3rd, respectively.  Chris Schneider snagged 6th in the 3k in 8:56.88.

In the sprints, Erin LaCosta and Alexis Mbakwe placed 3rd and 5th, respectively, Turner and Julius Frederick (22.80) went 1-2 in the 200, and Frederick, Joe LaFleur, Kaseem Jackson, Will Alston, and Ray Austin went 2-3-4-5-6 in the men's open 400m.   

This Week in Training

Monday - comfortable run + 6-8x8-10sec hill sprints OR 4-6x in-and-out 150s

Tuesday - 6x1k @ goal 5k pace with equal rest

Wednesday - Steady-state run.  Cut back by 20%.

Thursday - super easy 40-60 mins + strides

Friday - 2 Miles at T pace, take a 5 min jog, then go 8x400 at 3k pace with 1:30 rest.

Saturday - same as Monday

Sunday - Long run - cut back the distance by 20%