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
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