(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:

1. Central Jersey Enclave
2. North Enclave
3. Morristown Enclave
4. Beach Enclave
5. Jersey City Enclave
6. Princeton Enclave 
7. 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)

Tuesday 6:30 PM @ Saddle Brook (North Enclave: contact Rob robbob13@hotmail.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

"maybe next time Karen Auteri can spell dysfunctional."  -Ken Walsh, via FB, three posts later 

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!