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Saturday, August 31, 2013
Monday, August 26, 2013
(8/26-9/1): Next Weekend: The Battle in Brunswick
Next Weekend: The Battle in Brunswick
Eulogy: RIP GSTC Team Van
The GSTC Ladies Bring the Heat; Look to Close the Overall Grand Prix Gap
New Brunswick- The fall racing season begins this coming Sunday, and the GSTC ladies will be there in unprecedented depth. With hopes to close the gap in the Overall Grand Prix points race, the Golden Girls will bring six teams to the open women's 5k championship--the most women scoring teams of any club in one race in Grand Prix history. Currently, while both men and women have clinched the open grand prix team titles, the GSTC is twenty points behind in the overall race--a team title the club has not yet won.
To maximize team points, the women's co-captains- Cathy Stutzman, Alyssa Douma, and Karen Auteri- have split up the squad equally. This means that every runner, fast or slow, will play a vital role in the team's push for team points. The top eight teams score 12, 10, 8, 6, 4, 3, 2, and 1, respectively, and the times of the top four women on each team are added up to determine places. Last year, the GSTC women won the 10k title by seven total seconds--or, by 1.7 seconds/woman--showing how every second, from every runner, can really count.
Out of the six teams, there is a good chance that five of them could score. Depending on the performance of the competition and the GSTC, the ladies could overcome the twenty point deficit in one solid team effort. The Jimmy D 5k is an out-and-back 5k along Joyce Kilmer Avenue, the street the American poet Joyce Kilmer, best known for "Trees", was born and raised. While leveling out at times, the race is a gradual downhill in the "out", and a gentle uphill "back."
Steps Needed Before Racing for New Members
1- Sign up for the race HERE....please pre-register!
2- Sign up for USATF if you haven't already in 2013, making sure you indicate GSTC affiliation (team #385) HERE
3- Sign up for the GSTC HERE if you haven't already in 2013
4- Verify residency by emailing picture of driver's license to gardenstatetrackclub@gmail.com and services@usatfnj.org
5- Email GSTC for a uniform if you need to borrow one. But please buy one here ASAP!
GSTC Lineups (want to hop in? email us...it's not too late!!!)
Gold- Nikki Callaghan, Brianne Teichmann, Megan Sherlock, Cathy Stutzman, Joan Darnsteadt
Black- Christine Mockenhaupt, Prudence Jones, Amy Denholtz, Ana Garcia
White- Cheyenne Ogletree, Robyn Evangelist, Angela Dunn, Meghan DeCarlo, Alyssa Douma
Blold- Katie Simon, Erin Higgins, Tiff Schwartz, Courtney Stanton, Shanna Beairsto
Golden- Erika Meling, Danielle Czohla, Jess Byrnes, Sarah Schillaci, Vanessa Chafos
Golden Black- Danielle Stanton, Christina Chafos, Kelly Polisin, Sandi Kaspszyk
In August of 2011, the GSTC purchased a used, 15-passenger van for team practices, races, and events. Two full years later, it will be retired permanently, as its current $4,000 laundry list of repairs is just beyond the value of the vehicle itself.
For those that dared to ride it in, it had many memorable qualities. First, most would say it had a very distinct, umm, smell, odor, fragrance, scent, or aroma; or, as others may put it more accurately, a funk. Perhaps that was from the time someone accidentally pooped (their pants) inside it; perhaps it was from the hamburger package that was, after a month of rotting, finally identified. Who knows. One thing you could always count on, however, was three to five empty water bottles falling out upon opening any of the van's doors.
The AC didn't work, along with the front headlights and defroster, all of which were quite problematic at times. Come to think of it, not many things worked. We did find out that, when holding back the high beams lever, one could drive the vehicle at night somewhat legally--at the expense of the driver's eyesight in front of us. Due to Zak Martins somehow losing his cell phone somewhere in the front part of the dashboard, which resulted in him removing and poorly re-installing it, the damned thing blew hot air from hell onto the front passengers, resulting in free leg hair removal/bikini waxes for anyone who dared sit near the front.
All that said, the GSTC team van always went the speed limit and followed all* local, state, and federal driving laws, and it will be missed dearly by the GSTC'ers who risked their lives inside it.
*maybe more like 15% of them
Gold Star: Celebrating New Members
by Ashwin Anantharaman
William Griffin
William is one of our newest members of GSTC. He joined after getting a teaching position through Teacher for America and feeling like he needed a bunch of people to help him improve in his running. After seeing GSTC at many races in college he knew that we were the best looking, smartest and fastest group around and his decision was an easy one. The night before races he eats pasta or some sort of delicious dinner. The day of the race he tries to joke around and laugh to calm his nerves before getting down to business. His Prs show how versatile of a runner he is.....154-800, 410-mile, 817-3k, 1423-5k, 2945-10k. He is looking to meet some new people on GSTC and improve upon his collegiate times. Outside of running he reads, listens to music, plays music, hangs out with friends and now longboarding.
Ana Garcia
Ana joined GSTC in August of 2012 as she was looking for coaching to start her marathon training. Her goal is to run a marathon and run a 26 minute 5k which will make her a very versatile runner. The night before a race she eats pasta but not just any type of pasta it must be regular pasta not angel hair or bowtie. The day of the race she just warms up and gets ready to run a fast time. An interesting fact about her is she raced in Peru as a member of the Garden State Track Club possibly making her the first runner on our team to take GSTC international. Outside of running she is a competitive dancer and violin player because she loves to compete.
Team Runs: So Many Options
Monday 5:30 @ Donaldson Park (Highland Park)---sprint practice #2. email GSTC for info!
Wednesday 6:00 @ Pt Boro HS: 6pm workout with Coach Greer (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Wednesday 6:30 @ Morristown HS track (for those interested in a track workout)
Saturday 9:00am @ Tow Path on Alexander Road (Princeton Enclave: Mike or Peter)
Sunday team run: Come support the ladies! Meet for team run at 7:30am at New Brunswick track (1125 Livingston Avenue, New Brunswick- track is behind the middle school). Be prompt! We will get in a solid run before the race, then cheer on the ladies for the 9:00am start!!!
GSTC's Personal Training Tip of the Week
by Erika Meling
One of the most common injuries among runners is iliotibial (IT) band syndrome. The IT band is a ligament that runs along the outside of the thigh from the hip to the shin and can become inflamed or tight from overuse. Want to learn more about how to strengthen and massage it? BOOM---> right here.The GSTC has some great personal trainers who would love to help you out! Email them here.
GSTC Announces Partnership with RC
In Wednesday's Leadership Meeting, the GSTC announced its impending relationship to all Running Company stores in New Jersey. While finalized details have yet to be, well, finalized, the GSTC and the RC have agreed upon a mutually beneficial relationship that will be rolled out within the next four weeks. This is exciting news, as NJ's only state-wide club is excited to join forces with NJ's only state-wide running store. If you are interested in meeting notes of more detail, please email your enclave or team captain!
Results: Not Much in the Summer....
Got a result? Email us so we can publish it.
Karen Auteri was the first female finisher in her hilly 10k today, finishing at 42:47. Her win brought a free round trip ticket to anywhere in the continental United States thanks to Jet Blue!
Today, new member Ruscel Kirkland ran a 20:30 at the Percy Sutton 5k in Brooklyn. He wasn't happy about his time, but hey- it's still the summer!
Essays 4 Equipment
Don't let your old running shoes die a disgraceful death in the back of your closet or a stinky NJ landfill. Give them a new life by donating them today to Essays 4 Equipment so that low income high school students can have the opportunity to train in the right gear. Other items that are being collected are racing spikes/flats, running shorts/pants, and technical t-shirts. Donations can be given to David Fett or any enclave captain at team runs. Any questions about types of donations or the E4E program can be directed todavidtfett@gmail.com.
Chocolate and Vanilla,
David Fett
This Week in Training
by Chris Tafelski
Monday - 6-8x 8-10sec hill sprints, followed by a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - fartlek run - 6-10 cycles of 3:00 on, 2:00 off - Make sure you're not running the pickups too hard!
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - Let's open it up a bit! 4-5 sets of 4x400 at 5k pace. Take the reps within each set on a 2:30 cycle. So each one starts every 2:30. So if you go 85 seconds, you get 65 seconds rest. If your reps are longer than 90 seconds, do them on a 3:00 cycle instead. Take 3-5 mins between sets. You can use HR as a guide - if you get down to 140, you're good to go again! These 400s will be pretty slow compared to what you'd expect if you were training for a 3k or mile. Don't run them too fast or you'll be hurting! Again, try to find grass or a cinder path before going to a track to do these.
Saturday - same as Monday.
Sunday - long run!
Monday, August 19, 2013
(8/19-8/25): Can the GSTC Pull it Off?
Grand Prix Overall Title: Can GSTC Pull It Off?
With just a few weeks to go before the fall racing begins, the GSTC finds itself in a very interesting position. For the first time in club history, they have a shot to win the overall team USATF-NJ Grand Prix: a combination of open and masters points. RVRR has won it every year since its inception. Either way, with half the season down, the GSTC trails by just twenty points, and it's gonna take every runner on the team to help the comeback happen.
The open men are stringing along a second perfect season and a third straight team title, as they have won sixteen consecutive Grand Prix races over the past two years. This streak is a USATF-NJ association record. The open women, meanwhile, are approaching their second team title and their first perfect season. Riding an eight-race winning streak, they haven't lost a team competition since May 6, 2012.
However, what has eluded the club has been the overall USATF-NJ Grand Prix team title. Without many masters runners, the GSTC hasn't been able to utilize the controversial "Double Dipping" rule that Long Distance Committee, comprised of seven masters runners, has long protected. Double dipping allows masters runners to count twice in the team scoring. So in other words, a 50 year old man can score on a club's 50's team and a club's 40's team. Indeed, the Grand Prix rules give masters-heavy teams a huge advantage.
That aside, the domination of the open teams, along with slowly growing masters teams, have put the GSTC in a great place to win the overall title. But it ain't gonna be easy, and it's gonna take everyone.
Is a team title possible? Heck yeah. But here are the five things that need to happen.
1- Huge showing at Women's Open 5k at Jimmy D on September 1st. To win the overall team title, it just won't be enough to just finish first. The women will need to score at least three teams, placing two ahead of RVRR's team. Since road races are scored on time, not place, this could be very doable. However, the WIG will need to put together three solid scoring teams, and maybe even squeeze in a fourth, requiring some serious early-season hustling.
2- The GSTC masters' team need to race...and recruit. Despite a pool of over thirty runners, both women and men masters' teams were unable to score a team point at the Lager 5k run in late June- the master's 5k team championship race. For the GSTC to win it all, this is going to need to change. They won't have to score much...but they're gonna have to score something in the final four races.
3- The open men need to sweep the top three team spots in every race. This sounds like a tall order, but consider this: last year, the men went 1-2-3-4 at the USATF-NJ 5k championship. More horses than ever before are in the stable, especially with the influx of half milers now available from track season, and thus sweeping the top four spots in every race is a reality, in actuality.
4- The open women need to put two teams ahead of the RVRR women in the final five races. This could be tough in cross country with five women needed to score, but RVRR has struggled in 2013. In three races, they have one third place finish...and two fourth place finishes. The GSTC women can pull this one off, indeed.
Down By 20pts, Half the Season Over....It's Gonna Take a Big Push
The open men are stringing along a second perfect season and a third straight team title, as they have won sixteen consecutive Grand Prix races over the past two years. This streak is a USATF-NJ association record. The open women, meanwhile, are approaching their second team title and their first perfect season. Riding an eight-race winning streak, they haven't lost a team competition since May 6, 2012.
However, what has eluded the club has been the overall USATF-NJ Grand Prix team title. Without many masters runners, the GSTC hasn't been able to utilize the controversial "Double Dipping" rule that Long Distance Committee, comprised of seven masters runners, has long protected. Double dipping allows masters runners to count twice in the team scoring. So in other words, a 50 year old man can score on a club's 50's team and a club's 40's team. Indeed, the Grand Prix rules give masters-heavy teams a huge advantage.
That aside, the domination of the open teams, along with slowly growing masters teams, have put the GSTC in a great place to win the overall title. But it ain't gonna be easy, and it's gonna take everyone.
Is a team title possible? Heck yeah. But here are the five things that need to happen.
1- Huge showing at Women's Open 5k at Jimmy D on September 1st. To win the overall team title, it just won't be enough to just finish first. The women will need to score at least three teams, placing two ahead of RVRR's team. Since road races are scored on time, not place, this could be very doable. However, the WIG will need to put together three solid scoring teams, and maybe even squeeze in a fourth, requiring some serious early-season hustling.
2- The GSTC masters' team need to race...and recruit. Despite a pool of over thirty runners, both women and men masters' teams were unable to score a team point at the Lager 5k run in late June- the master's 5k team championship race. For the GSTC to win it all, this is going to need to change. They won't have to score much...but they're gonna have to score something in the final four races.
3- The open men need to sweep the top three team spots in every race. This sounds like a tall order, but consider this: last year, the men went 1-2-3-4 at the USATF-NJ 5k championship. More horses than ever before are in the stable, especially with the influx of half milers now available from track season, and thus sweeping the top four spots in every race is a reality, in actuality.
4- The open women need to put two teams ahead of the RVRR women in the final five races. This could be tough in cross country with five women needed to score, but RVRR has struggled in 2013. In three races, they have one third place finish...and two fourth place finishes. The GSTC women can pull this one off, indeed.
5. It must be won before Ashenfelter. The final, deciding race on the racing circuit is the Ashenfelter 8k....on Thanksgiving. Obviously, the GSTC must rep hard in every race this fall, but relying on a huge showing for a Thanksgiving morning race would not be a judicious game plan. If the Black and Gold hopes to wrap up this team title, they're gonna have to rack up the points early.
Overall
189- Raritan Valley Road Runners
169- Garden State Track Club
146- Clifton Road Runners
120- Shore Athletic Club
119- Do Run Runners
Open Men
40- Garden State Track Club "B"
36- Garden State Track Club "A"
25- Raritan Valley Road Runners
23- Garmin Runners
23- Sneaker Factory
22- Garden State Track Club "C'
Open Women
36- Garden State Track Club "A"
28- Garmin Runners
22- Raritan Valley Road Runners
18- Garden State Track Club "B"
16- Sneaker Factory
Team Runs: Why We Joined the GSTC!
Monday 6:00 @ Turning Basin Park on Alexander Road (Princeton Enclave: Peter at peter.bolgert@gmail.com)
Tuesday 6:00 @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Tuesday 6:00 @ Holmdel Park (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Tuesday 7:30 AM @ Garrett Mountain (North Enclave: Alyssa - alyssadouma@gmail.com)
Tuesday 6:30 PM @ Saddle Brook (North Enclave: contact Rob robbob13@hotmail.com)
Wednesday ******************Special Team Run: Westfield Running Company, 6:00pm. Park at unnumbered spaces behind Verizon store. GSTC Leadership Team Meeting to follow at 7:30....all members welcome******************
Thursday 6:00pm @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Thursday 6:30 PM @ Saddle Brook (North Enclave: contact Rob robbob13@hotmail.com)
Saturday 9:00am @ Tow Path on Alexander Road (Princeton Enclave: Mike or Peter)
Saturday 9:00am @ Morristown Running Company (Mo-Town Enclave: Woody twkongsamut@gmail.com
SUNDAY RUN: RIVER ROAD 8:30AM....THE KEN GOGLAS SPECIAL. Wonderful dirt-trail loops with no cars, big houses, and scenic views. Check out this map here, or this should help as well. Brunch at the Tic Tock Diner to follow....as always!
Essays 4 Equipment Update
by David Fett
In the past years we have collected donations of used running gear and distributed these items to the running programs at Columbia and Irvington HS. Because of these gracious donations, the runners at these schools have been able to train and compete with better gear and have reduced their risk of getting injuries that might deter them from having a life-long running career. At this moment, we are planning to expand Essays 4 Equipment to a larger group of high schools but to do this we need more donations. So, if you have any running shoes (trainers or racing flats/spikes), shorts, shirts, or other miscellaneous items that you no longer need or use please contact David Fett at davidtfett@gmail.com for more information.
NYC Local Competitive Corral
Did you qualify for this? If yes, please email us ASAP so we can enter our runners accordingly!
Steady Striders & Couch to 5k
by Amy DenholtzThe Steady Striders will meet up for a run on Saturday, August 24th, at 9am at the East Brunswick Community Park, from the tennis court parking lot. The 100+ acre EB Community Park is located at 350 Dunhams Corner Rd in East Brunswick. The following weekend the steady striders are invited to run the Jimmy D 5k in New Brunswick with the GSTC team! Any questions should be directed to Amy at adenholtz@gmail.com - please let her know if you plan on running next Saturday in East Brunswick!
Summer Results: Anis Wins Marathon
Buck's County, PA--Mike Anis won the one-time only event Chasing the Unicorn Marathon this morning, a double out-and-back course along the canal tow path in Bucks's County, PA. The purpose of the event was to provide a Boston Marathon qualifier opportunity.
Wearing bib #1, and representing the Central Jersey Enclave quite nicely, Mr. Anis won gold in 2:37:05, dipping just tenths of a second under 6:00 pace for the entire race. Beard Power thus qualifies for Boston in the Spring of 2014.
GSTC Weekly Personal Training Tip
by Steve Mennitt
The glute max is a postural stabilizer and a hip extensor so it is essential at keeping your hip steady through your gait cycle while running. Insufficient strength in this area has been linked to ITB syndrome and patelleofemoral pain (pain in the front of your knee).
Our topic today this week at hip strength and the bridge exercise which is great for hip stability. Learn more about the Bridge Exercise HERE. More questions? Ask the experts here: GSTCpersonaltraining@gmail.com.
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If You're a New Member...
Buy some team gear here
Officially sign up for the club here
Quotes of the Week
"Please don't. I had an old girlfriend who called me 'Schwinny the Pooh.' " -Ashwin Anantharaman, in response to the question from some GSTC ladies, "Can we call you Schwinny?"
"Dude, that quote wasn't even that good. We literally had at least three funnier than that over the past ten minutes while eating breakfast." -unnamed GSTC male runner, who read Karen Auteri's text reporting Ashwin's QOTW on a nearby cell phone
"Back in Wisconsin, Tim Morgan is what we call a 'piece of work.' " -Peter Bolgert, via Facebook, while attempting to explain to new member Aysha Mirza what the Tim Morgan Award is.
"The South section can not be bothered with these early season races. Too busy in our PED and blood doping cycles and don't want to risk getting caught. We'll be on fire later in the season though once these kick in!" -South Jersey Enclave co-captain Paul Matuszak, via email, explaining the disappointing SJ Enclave "INC" result last weekend
"It has always been a lifelong goal of mine to have a Holiday named after me, and I must say it took far less work than I had anticipated. Hopefully one day August 13 can become as iconic as Presidents Day, MLK Day, or dare I say, Valentine's Day. Please forward all cards, candy, and fruit baskets to my parents house, the place I have called home for 3 years less than Tim Morgan has." -Chris Heibell, via Facebook post. August 13th was forever named "Chris Heibell Day" after the GSTC Headquarters received a reference phone call, suggesting that his life-long streak of "never applying to schools" had now ended. We also very much liked the Tim Morgan burn at the end....nice. It's just too easy sometimes.
"I thought you should be the first to know that I finally got sucked into the dark abysmal underworld that is GARMIN. Life as I Know it has officially come to an end. I named it Regina George because it's fabulous but evil." -Danielle Czohla, via FB, to teammate Angela Dunn.
"If you're trying to make it to Bend (for club nationals), a twelve mile long run just isn't enough." -Steve Mennitt, in car ride, to an under-performing Tim Morgan
"You hear that? That was a quote of the week. Right there, hear that?!" -Tim Styler, during a meeting with the GSTC, after a Westfield resident randomly approached him and said, "I finally met Mike Anis from your store. He's a nice guy."
TMA: You Can't Make This Stuff Up
So, Steve Mennitt hitchhikes across the country. We're dubious this actually happened, as he most likely just hung out with a bunch of toothless coal miners in western Pennsylvania for the past two weeks. But assuming he did, he discussed purchasing a super cheap ticket from Portland to Newark. Well, as it turns out, he evidently bought a ticket from Portland, MAINE to Newark, NJ. Uhhhh, yeah dude, that ticket is most certainly gonna be cheaper. Man, you're lucky you're fast!
This Week in Training
by Chris Tafelski
Simple this week. See if you can get the fartlek and the rep work done on grass - vary your surfaces, but don't forget that also means you have to dial the pace back a bit - it's the effort you're going for!
Monday - 6-8x 8-10sec hill sprints, followed by a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - fartlek run - 6-10 cycles of 2:30 on, 2:30 off - keep the recovery intervals honest! You don't want more than 1:00/mi difference between the pickups and the recoveries. If anything, slow down the pickups!
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - Chuck's Delight! 3x2k at T pace with 2:00 rest, then 1x1k about 10sec faster. So if your T pace has you running your 2ks in8:00, run your 1k in 3:50ish. Take a full recovery jog, then go 4x200 at mile pace.
Saturday - same as Monday.
Sunday - long run
Sunday, August 11, 2013
(7/12-7/18): GSTC Wins Belmar Chase Club Contest, and the Enclave Brouhaha Champion Is...
GSTC Wins Belmar Chase Club Competition
Princeton Enclave Pulls off Upset in Brouhaha Victory
Belmar- The GSTC won the first annual "Belmar Chase Club Contest" this weekend, awarded to the club with the most participants, flooding Ocean Avenue with 68 athletes. For the first time in club history, the WIG outnumbered the MIG in a team event...and it wasn't even close. 39 women raced for the gold, as 29 men laced up in full uniform. Men's captains Ken Walsh and Ken Goglas couldn't be reached for comment after being.....out-captained by Alyssa Douma, Karen Auteri, and Cathy Stutzman, who were somehow able to round up ten more runners....despite having a smaller pool to work from.
In the first GSTC Enclave Brouhaha, whereas any combination of the top three men/women finishers among club members are tallied during the inner-team competition, the Princeton Enclave came out impressively and shockingly victorious. In a surprise performance, Ashwin "Curry in a Hurry" Anantharaman was the second team finisher, running 15:52 (GSTC #10 all-time list) and cracking 16:00 for the first time in his career. Also crossing second was Katie Chaput for the women, running a very solid 17:59 (GSTC #5 all-time list) in her GSTC debut after just arriving in NJ days ago. Peter Bolgert, rolling in at 16:07, was the men's #3 finisher, resulting in a 2+2+3=7 point score.
While only the top three finishers were used to compute team scores this time, future grand prix races will use five.
Coming in second place with 10 points was the Central Jersey Enclave. Riding the wave of the #1 finish of Kenny Goglas, Rob Marczydlo's #4 finish (16:07) and Erika Meling's #5 (18:46) just wasn't enough muscle to overthrow the Princeton Enclave. Rumor has it that PE's Jeff Blough, also the GSTC master's captain, plans on celebrating their win this week with a Kyle Price Mohawk cut after their Wednesday enclave run.
The North Enclave finished a close third with 13 points, grabbing the final spot on the podium, as three women shouldered the scoring here: #1 Cheyenne Ogletree (17:40), #4 Alyssa Douma (18:46), and #8 Erin Higgins (19:08). Ogletree's time was just one second off the club record--Lindsey Lambert's 17:39 at last year's Flemington Turkey Trot.
The Jersey City Enclave, a group that has actually yet to meet but does has a Facebook page (so yes, it is Facebook official) squeaked in at the 4th position with 32 points. William Appman (#7,16:31), Andy Gallagher (#10,16:58), and Shanna Beairsto (#15, 21:30) were the three scoring members. Just four points behind, with 36, was Da Beach Enclave, lead by Shawn Donohue (#6, 16:30), Erine O'Connor (#14, 21:11), and Shawn McGeever (#16, 17:32). The final scoring enclave was the Morristown Enclave, with 43 points, that included Sarah Schillaci (#10, 19:53), Tom Visicaro (#14, 17:18), and Sam Harris (#19, 18:20).
The South Jersey Enclave was incomplete....more about them in the TMA section. See results here.
#1: Princeton Enclave: 7 points (2,2,3)
Men: 14 (2,3,9)
2- Ashwin Anantharaman 15:52
3- Peter Bolgert 16:07
9- Zander Mintz 16:52
12- Steve Jackson 17:08
28- Dan Teichmann 23:23
Women: 46 (2,17,27)
2- Katie Chaput 17:59
17- Erin Blum 21:55
27- Allyson Guieb 25:41
32- Bri Teichmann 27:17
36- Michelle Tuchol 29:33
#2: Central Jersey Enclave: 10 points (1,4,5)
Men: 10 points (1,4,5)
1- Ken Goglas 15:23
4- Rob Marczydlo 16:08
5- Tim Morgan 16:27
8- Kyle Price 16:43
11- Chuck Schneekloth 16:58
13- Edsel Flores 17:11
17- David Fett 18:00
23- Mark Parisen 19:20
26- Kenny Huryk 20:22
20- Steve Roman 18:28
27- Nick Waclawski 22:36Women: 23 (5,6,12)
5- Erika Meling 18:46
6- Chelsea Callan 18:46
12- Kristen Prazenica 20:52
16- Christina Chafos 21:50
20- Jennifer Lucas 22:38
21- Ali Pianucci 23:17
25- Ayesha Mirza 25:13
26- Erin Lacosta 25:33
30- Vanessa Chafos 26:59
32- Bri Florovito 27:27
33- Haleigh Simon 27:23
38- Ana Garcia 31:20
39- Amy Denholtz 31:20
#3: North Jersey Enclave: 13 points (1,4,8)
Women: 13 (1,4,8)
1- Cheyenne Ogletree 17:40
4- Alyssa Douma 18:46
8- Erin Higgins 19:08
13- Meghan DeCarlo 20:57
22- Amanda Meling 23:38
28- Amanda Rolph 25:58
29- Joan Darnsteadt 26:28
34- Susan Goglas 27:24
35- Morgan Duhe 28:02
37- Wendy Biel 30:11
Men: 75 (22,24,29)
22- Zack Mower 19:03
24- Rob DeCarlo 19:21
29- Robert Meling 24:13
#4: Jersey City Enclave: 32 points (7,10,15)
Men: 32 (7,10,15)
7- Will Appman 16:31
10- Andy Gallagher 16:58
15- Ricardo Garcia 17:29
Women: (INC)
15- Shanna Beairsto 21:30
24- Jenna Lanzaro 25:10
#5: Beach Enclave: 36 (6,14,16)
Men: 40 (6,16,18)
6- Shawn Donohue 16:30
16- Shaun McGeever 17:32
18- Ken Walsh 18:02
Women: INC
14- Erine O'Connor 21:11
19- Nicole Corre 22:28
#6: Morristown Enclave: 43 (10,14,19)
Men: 54 (14,19,21)
14- Tom Visicaro 17:18
19- Sam Harris 18:20
21- Mark Minervini 18:36
25- Woody Kongsamut 19:53
Women: INC
10- Sarah Schillaci 19:39
23- Kelly Polisin 24:24
#7: South Enclave: INCOMPLETE
Women: INC
3- Robyn Evangelist 18:44
9- Angela Dunn 19:17
Men: INC
None
More Enclave Bragging Rights
TOP MEN'S TEAMS: 10- Central, 14- Princeton, 32- Jersey City, 40- Beach, 54- Mo-Town, 75- North INC- South
TOP WOMEN'S TEAMS: 13- North, 23- Central, 46- Princeton, INC- South, INC- Jersey City, INC- Beach, INC- Mo-Town
PARTICIPANTS: 24- Central, 13- North, 10- Princeton, 6- Morristown, 5- Jersey City, 5- Beach, 2- South
Team Runs: So Many Options
Wednesday 6:00 @ Pt Boro HS: 6pm workout with Coach Greer (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Wednesday 6:30 @ Morristown HS track (for those interested in a track workout)
Saturday 9:00am @ Tow Path on Alexander Road (Princeton Enclave: Mike or Peter)
Saturday 9:00 AM @ GWB run (North Enclave: contact Rob robbob13@hotmail.com)
SUNDAY: Princeton Enclave, Defending Champs, Hosts! 8:30am at Washington Road parking lot between Route 1 and Faculty Road. First we'll do a tour of the Princeton XC course to get us in the XC mood, then we'll jump on the shaded tow path to finish up. Princetonian Diner, the self-proclaimed "Best Diner in NJ", to follow.
GSTC's Personal Training Tip of the Week
by Alyssa Douma
Most of us just throw on our running shoes and step out the door for a run. If you take some time to activate & stretch certain muscles you will feel better and get in a better quality run.
Try these 3 things before you go out for your run and you will be warmed up and feel great during your run: click here to find them out!
Try these 3 things before you go out for your run and you will be warmed up and feel great during your run: click here to find them out!
Interested in more tips like this?? Send the GSTC personal trainers an email at GSTCpersonaltraining@gmail.com.
Steady Striders and Couch to 5k
Congratulations to all the steady striders who ran the Belmar Chase 5k - Ana, Sakina, Melissa, and Amy! This week, the steady striders will run with the full GSTC team along the Princeton towpath, on Sunday, August 18th, at 8:30am. Email Amy atadenholtz@gmail.com with any questions--and see team runs section for specifics.
Congratulations to all the steady striders who ran the Belmar Chase 5k - Ana, Sakina, Melissa, and Amy! This week, the steady striders will run with the full GSTC team along the Princeton towpath, on Sunday, August 18th, at 8:30am. Email Amy atadenholtz@gmail.com with any questions--and see team runs section for specifics.
Gold Star of the Week
by Ashwin "Assistant to the Assistant Princeton Enclave Captain" Anantharaman
Robert Marczydio
Robert joined GSTC after finishing his final race as a high school runner. Coached by Chris Tafelski at Westfield High School, Robert decided not to run for Rutgers University and joined the GSTC crew. Robert competed in his first race rocking the gold an black at the Belmar 5k and finished as our 4th man in 16:09!!!! He has few pre race routines. He does consume his pasta the night before and is into using his foam roller the day of races. He prefers to do strides on his own as it gets him to focus much more and pumps him up. His goal for joining GSTC is to compete in a triathlon before graduating college and complete a marathon too. Outside of running his hobbies are swimming and soccer. Other than sports he is into photography, writing, video edit/film and loves to play the violin.
Erine O'Connor
Erine joined GSTC in December 2012 but after coming back from a tough injury she finally competed in her first race in the black and gold at the Belmar Chase 5k and enjoyed meeting so many of our awesome team members. She joined GSTC because she loves to run and wanted to train with people. While on hall duty at Hightstown High School, everyone's favorite Indian...Ashwin "Curry in a Hurry" Anantharaman approached Erine about her running career at TCNJ and joining GSTC. She now works out every Wednesday with Coach Greer and has become good friends with Ken Walsh. Erine started running in college when she walked on to the TCNJ and fell in love with the Steeplechase. She wants to break 20 in the 5k, compete in a marathon and continue to excel in triathlons. She teaches chemistry at Hightstown High School and is now the head girls cross country coach as well. She is a lifeguard and also loves going to the beach when she has off.
Essays 4 Equipment: Help Us Help Others
by David Fett
The days at the beach are coming to an end and Fall Is peeking its head around the corner. This means that hundreds of high school athletes are preparing for their upcoming cross country season. Unfortunately, not all of these high schoolers have the means to buy running equipment. This is where the Garden State Track Club's Essays 4 Equipment program comes in. The program collects new and gently used equipment and distributes it to youth who have written a three paragraph essay requesting gear. Decisions are based on need, quality of essay, and availability of resources.
Here's how you can help. We are looking for donations of the following items in new or gently used condition:
-Running Shoes
-Racing spikes
-Running shorts
-Tech shirts (the shirts you get at races and never use work perfectly)
-Misc. items like watches, water bottles, and bags
-And any other things that might be useful to a high school runner
If you are interested in making a donation please contact David Fett at davidtfett@gmail.com to get more information.
Quotes of the Week
"Is it weird that I randomly work up at 3:00this morning and read the @GardenStateTCemail while half asleep and then went back to bed?" -Angela Dunn, via Twitter (Editor's note: yes.)"I love the weekly email btw, SO informative and super entertaining." -Ali Pianucci, via email. We love when new members say this, because we know in a year you may use two different....adjectives.
"Longest run of 2013 in the books this morning 15 miles at the Reservoir." -new member Sean Donohue, via Facebook.
"Just logged ten miles in one run for the longest run I've ever done. If you need me, I will be collapsed on my bed. Cheers." -GSTC hammer thrower Lenny Joseph, via Facebook. If you know how big this guy is, you might guess he might have went through two-four pairs of shoes to accomplish this task.
"A trip to the gym is a rough endeavor after you've run 10.5 miles, consumed four beers and an ample amount of BBQ food, and sat in the sun for over four hours, though it was all good fun and with good friends. Thanks to Rob DeCarlo and Meghan O'Toole DeCarlo for hosting and sponsoring the very first hot dog eating contest I've ever witnessed. Also congrats to Peter John Bolgert for winning it with 10 hot dogs, withMike Anis closely behind with 9.75 hot dogs!" -Tim Morgan, via Facebook regarding team long run today. We are deeply disappointed that Mike Anis came up short like his...aww, forget it.
"Hard to win your age group when someone runs 14:07." -Steve Bonica, via text, regarding the 35 year old Menistu Tabor Nebsi who won the 35-39 age group gold medal at the Belmar Chase.
"Nothing but excitement for my first race wearing the gold & black for#GardenStateTrackClub!" -Aysha Mirza, via Facebook.
"I'm looking forward to keeping in shape and moving forward and getting PRs. I'm really excited." -someone new. We can't find it. Sorry. We wrote down the quote but not the speaker. But welcome to the club. Things are really organized around here.
"From the book "Team of Rivals: The Political Genius of Abraham Lincoln," shortly after the Battle of Gettysburg:
TMA: We All Drop the Ball Sometimes
Later that afternoon, Lincoln wrote a frank letter to General Meade. While expressing his profound gratitude for "the magnificent success" at Gettysburg, he acknowledged that he was "distressed immeasurably" by "the magnitude of the misfortune involved in Lee's escape. He was within your easy grasp, and to have closed upon him would, in connection with our other late successes, have ended the war. As it is, the war will be prolonged indefinitely." Before sending the letter, which he knew would leave Meade disconsolate, Lincoln held back, as he often did when he was upset or angry, waiting for his emotions to settle. In the end, he placed the letter in an envelope inscribed: "To Gen. Meade, never sent, or signed." -Peter Bolgert, via email, to the GSTC Leadership Team. Point taken: the value of writing rational vs emotional emails.
This week, the South Enclave and their co-captains land on the state's most feared award. Despite Adin "The Milkman" Mickle's warnings, while his enclave has been growing, that, "The south will rise again," that wasn't apparent this weekend. The South Enclave was the lone incomplete team, leaving Mickle and Paul Matuszak simply scratching their heads as to what went wrong. Oh wait, we know....your enclave didn't show up!!! And a shame, too, as Robyn Evangelist (#3) and Angela Dunn (#9) needed just one more for a very fine team score, indeedy.
This Week in Training
by Chris Tafelski
More transition stuff. This is going to evolve into our bread-and-butter training that's going to get us through much of the racing season. I can't emphasize enough: make this transition gradual. I did a very similar pattern with my high school guys last week, and they blitzed the fartlek and were too cooked to do their medium run the next day. We did a 1:00 on/4:00 off cycle and I think that it was so easy for them that they started cranking the pickups - it may be more fun that way, and they were probably itchy to do some fast running for a change, but it defeats the purpose of transition. So err on the slow side with anything uptempo. The more gradually we transition to faster running, the fewer injuries we'll see.A quick word about T pace etc. You can use a Daniels table etc but you should drop yourself a row or two (unless you pulled an Ashwin and ripped a 5k PR during basephase - damn tryhards) since we're very early in the cycle. Again, you're better off erring on the cautious side. I also strongly recommend you do these off a track - grass is ideal - but remember that slower surfaces require you to slow the pace down even more in order to hit the appropriate level of effort.
Monday - 6-8x 8-10sec hill sprints, followed by a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - fartlek run - 6-10 cycles of 2:30 on, 2:30 off - keep the recovery intervals honest! You don't want more than 1:00/mi difference between the pickups and the recoveries. Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 6-8x 1k at T pace with 1:30 rest. You want these to be shorter than 4:00 each, so run 800s instead if your 1k reps will be longer than 4 minutes.
Saturday - same as Monday.
Sunday - long run!
Monday, August 5, 2013
(8/5-8/11): Back in Black (and Gold): GSTC Opens Up Saturday
1.0 Back in Black: Belmar Chase This Saturday!
Call it spring training, the pre-season, fall ball, whatever. Either way, the Garden State Track Club will open its third full fall season this coming Saturday at the Belmar Chase 5k. An adidas-sponsored event, the club's growing relationship with adidas will only be....helped with both quality and quantity of participation. We understand not everyone is ready to race, but it's a great opportunity to use it as a healthy mid-August fitness test while we continue to build this relationship with adidas and the Belmar Chase. We'll be taking a team picture, raffling off a pair of GSTC arm sleeves and leg sleeves, and heading to t he beach for those interested. For new members....a GREAT chance to meet a BIG part of the team!
SIGN UP HERE, and use the code GSTC in the "COUPON" box. if we win the team contest (most participants), you'll get $10 credited back to you!
Finally, the Belmar Chase will be the first GSTC Enclave Brouhaha, a competition between the seven different GSTC training groups: North Enclave, Morristown Enclave, Jersey City Enclave, Central Jersey Enclave, Beach Enclave, Princeton Enclave, and South Enclave. Here's how it works: the enclave with the lowest score wins, and we score your best three runners- any combination of male or female- as they finish against other GSTC runners. Sample score for North Enclave: Cheyenne Ogletree is the club's #1 woman, Rob Nihen is club's #1 man, and Alyssa Douma is the club's #2 women--they would score 4 points (1+1+2), the lowest possible score. Get it? Enclave Captains....round your folks up!
The Vegas Line has published their predicted finish of the seven training groups:
- Central Jersey Enclave
- North Enclave
- Morristown Enclave
- Beach Enclave
- Jersey City Enclave
- Princeton Enclave
- INCOMPLETE- South Enclave
Let the brouhaha begin!
2.0 Results: It's a Game of Numbers
Earlier in the week, Allie Dublinski was the first place woman in the "Howard Bell 5k" in Mount Tabor. She claimed, "it was the most challenging course I've ever run," as meet management evidently even changed the course that day to include even more hills. Yikes. A normally sub-18:00 5k gal wins in 19:24....we'll pass on running this one next year.
In the River to Sea Relay Race, a group of GSTC ladies teamed up to average 6:38 pace for the 91 mile total distance and win the women's category! Meghan DeCarlo (4.8 miles /"Easy and Fast" section name; 9.1/"Long and Hot"), Courtney Stanton (8.2/"The Best"; 2.5/"The Sprint"), Danielle Stanton (6.1/"All Trail"; Wildcard), Erin Higgins (8.6/"The Beast"; 5.5/"The Oasis"), Cheyenne Ogletree (6.0/"Rolling and Tight"; 7.9 "Do or Die"), Sarah Schillaci (8.0/"Tricky Stop and Go"), and Cathy Stutzman (3.9/"Short- Quick Turns"; "Wildcard").
Four GSTC gentlemen teamed with some Ramapo alums to finish 5th overall, averaging 6:10 pace for the 91 miles. Timmy Terrific Paziora ran leg 1 (4.8m @ 5:45 pace) and 9 (9.2 @ 6:14 pace), Dan Teichmann ran leg 2 (6:20) and 10 (5:50), Ken Walsh rolling leg 3 (6 @ 6:01) and leg 11 (7.5 @ 5:30 on/off wildcard leg), and Kyle Price rocked leg 4 (8 @ 5:50 pace) and the oasis leg (5.5 @ 28:00....or 5:05 pace, yikes!).
3.0 Team Runs: Why Clubs Exist!
Monday 6:00 @ Dillon Gym (Princeton Enclave: (email Peter at peter.bolgert@gmail.com)
Tuesday 6:00 @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Tuesday 6:00 @ Holmdel Park (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Tuesday 7:30 AM @ Garrett Mountain (North Enclave: Alyssa - alyssadouma@gmail.com)
Wednesday 6:00 @ Pt Boro HS: 6pm workout with Coach Greer (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Wednesday 6:15 @ Morristown Running Company (Mo-Town Enclave: Woody twkongsamut@gmail.com)
Wednesday 6:00 @ Canal Path by off Washington Road (Princeton Enclave: Mike michael.fonder@gmail.com)
Thursday 6:00 @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Thursday 6:30 PM @ Ramapo Reservation (details to be posted in the FB group!)
Friday 5:30 PM @ Canal Path off Washington Road (email Peter at peter.bolgert@gmail.com)
Saturday 9:00am @ Morristown Running Company (Mo-Town Enclave: Woody twkongsamut@gmail.com)
Saturday BELMAR CHASE 5K 8:30AM......get there early, for realz.
Sunday team run at DeCarlo House into Saddle River Park at 8:30. Address coming on GSTC Facebook Group Page. BBQ with a hot dog eating contest to follow. Or pet their dogs.
4.0 GSTC's Personal Trainer Tip of the Week
By Mark Parisen
Building off Erika's core emphasis from last week, this week's exercise is the plank. The plank is an important exercise not only because it targets the core, hip flexors, low back, and glutes, but also because it forces the runner to be conscious of pelvic tilt.
If you'd like to inquire about GSTC personal training, email them here: GSTCpersonaltraining@gmail.com
Check out this week's tip, with pictures and explanations, here: http://gstcpersonaltraining.blogspot.com/
5.0 Gold Star
by Ashw
in Anantharaman
Andrew Golato
Andrew is a recent member of GSTC who joined because of our dedication to helping ALL runners get better and to be part of a big team atmosphere. He holds PRs of 49.3 for the 400, 1:51 for the 800 and 4:14 for the mile(indoor) and has goals to transition from an 800 runner to a 1500 runner and hopefully run 3:49 and second help the team in any way he can. He has a very business like approach before races as he eats a bagel with cream cheese or breakfast after he does a morning shakeout run. An hour before the race he does 2 miles plus rope stretches drills and strides. Outside of running he loves to surf in fact he shapes and glasses surfboards with his friends.
Nasta Whiston
Nasta joined GSTC on August 2nd because she wanted to be around people who were as passionate about the sport as she is plus gain a good group of runners to train with. Her goals for GSTC is to 3 step hurdles, jump 17 plus feet in the long jump, throw javelin without getting hurt and of course have fun. Before a meet she does an extensive warmup, relaxes, prays and then gets her game face on. Outside of running she is a coach, she CrossFits, signs up for dance classes and apparently is a huge reading nerd.
6.0 Steady Striders
by Amy Denholtz
This steady striders will be racing with the team at the Bemar Chase 5k, this Saturday, August 10. Racing with the team will be Amy, Sakina, Melissa, and JoAnn - feel free to register and join the rest of us for a great race! Email Amy at adenholtz@gmail.com with questions.
7.0 Tim Morgan Award [#TMA]
Steve Mennitt finds himself on the TMA scoreboard once again, putting him in the driver's seat at the year's half-way point to win the 2013 TMA Award at the GSTC Yearly Awards Banquet. On Wednesday, he arrived at the GSTC Headquarters disheveled, confused, and panicked. He was running on the tow path, lost his car key, realized he didn't have a spare, so came to the HQ to get a ride home. Ringing the doorbell like crazy, he begged for a ride home, drenched in sweat.
Three notes: one, he found it right beside his car later that day, two, he is currently hitchhiking across the country, and three, he was supposed to do the personal training tip of the week this week.....Just sayin.
Next up, Timmy "Timmy" Morgan. First he completely misses the Thursday run because he's so late...then he arrives very late the Sunday team run because "he always gets lost going to Duke Farms." Why he doesn't leave early to prepare for this mandatory chaos....is what keeps him on the TMA short list every year.
Finally, Shore AC lands yet again on the TMA list. After the GSTC beat both men and women at the national track and field championships, including a doubling of their men's score, they offered this explanation on their website, "But take note that we were not at full strength. Several Shore AC top athletes were either injured, traveling to international events or unable to attend for a variety of other reasons. USATF registration matters also hampered the Shore AC team cause. Very good news is that the USATF National Club Championships seems certain to return to Icahn Stadium in 2014! Let's be there, let's be even better and let's add to Shore AC's great history of achievement !!!" If "USATF registration matters" means entering athletes from Florida and athletes from other clubs like the NJ/NY Track Club and then being told this isn't legal the day of the meet....so be it. We look forward to 2014 and welcome the challenge.
8.0 Quotes of the Week
"#gstc 1st place finish #course record #50 buck-a-roos richer on the most hellish hilliest wetest 5k course I've ever run. 19:24. even the dogs were wearing panchos! great start to august!" -Allie Dublinski, via FB, after her Tuesday 5k race
"Her Karen, when you turn 32 next week, are you going to become mature? This is a serious question." -Peter Bolgert, during post-team run BBQ, to Karen Auteri.
"Registration is now open for our USATF Level 1 class held at West Point. Come and advance your knowledge of the sport and earn a certificate/CEU's in the process. Any questions, shoot me a message. Please feel free to share with your friends! (Note: Members of CPTC may have extra charges)" -Jon Hill, GSTC's hurdle/jumps coach, via FB. USATF Level 1 coaching is very helpful to all coaches, and our homeboy is running the show! Hit him up for details: Jonathan.Hill@usma.edu. http://www.usatf.org/groups/coaches/education/schools/level1/2013/C13067020/index.asp
"So does this mean technically I was doing charity work????" -Chris Schneider, via FB, in response to the posted pictures of NJ youth aided by GSTC equipment donations. Chris- your answer: NO.
"I was the same way. I looked all over the state for a team where I could improve. The GSTC was the only team I could find that seemed like they could actually help me get better." -Tom Visicaro, during team run, about looking for a running group in NJ.
"We're like one big disfunctionally awesome family!" -Karen Auteri, via FB, regarding team's many inter-related functions
9.0 E4E: GSTC's Charity Needs Your Help
The Garden State Track Club is committed to supporting low-income youth runners in New Jersey who need help accessing the sport. This year, we provided equipment through the club's charity, Essays 4 Equipment, to runners from Irvington and Columbia HS--see picture attached. Interested in being a part of this value outreach work? Shoot us an email!
10.0 This Week in Training
by Chris Tafelski- cjtafelski@yahoo.com
We're going to begin the transition into quality work this week. Take it very much on feel and err on the conservative side when it comes to the pace. It can be very easy to overdo it right now because you're probably a little itchy to do some faster stuff, but transition times are tricky and we don't want injuries.
Monday - 6-8x 8-10sec hill sprints, followed by a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - fartlek run - 6-10 cycles of 2:00 on, 3:00 off - keep the recovery intervals honest! You don't want more than 1:00/mi difference between the pickups and the recoveries.
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 2-3x 1.5 miles at T pace, take 3 mins between. These shouldn't be longer than 10 mins each. If they are, go for mile reps or 2k reps instead. Finish with some fast strides.
Saturday - same as Monday.
Sunday - long run!
Monday - 6-8x 8-10sec hill sprints, followed by a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - fartlek run - 6-10 cycles of 2:00 on, 3:00 off - keep the recovery intervals honest! You don't want more than 1:00/mi difference between the pickups and the recoveries.
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 2-3x 1.5 miles at T pace, take 3 mins between. These shouldn't be longer than 10 mins each. If they are, go for mile reps or 2k reps instead. Finish with some fast strides.
Saturday - same as Monday.
Sunday - long run!
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