Next Weekend: The Battle in BrunswickThe 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)
HERE3- Sign up for the GSTC
HERE if you haven't already in 2013
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
Eulogy: RIP GSTC Team VanIn 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 6:30 @ 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!
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