Road racing and road running is an all-year, all-season, all-weather kind of thing. However, when the leaves start to change colors, when the air starts to get a little crisper, when pumpkins start sitting on doorsteps, and when random strangers start knocking at your door, in full costume, asking you for a Snickers bar….these are all indicators it is cross country season. A time to race over grass, trails, and leaves while dashing through the woods, it just doesn't get much better than cross country season.
And, good news: it's cross country season!
The next two team races in the USATF-NJ Grand Prix are cross country races. Both held at Deer Path Park in Flemington, October 20th is the 5k, and October 27 is the 8k team championships.
Why should you run the XC races with the GSTC? Hmmmm…..three major reasons!
1. Scores are weighted by two points! For example, a 7th place team that would normally score just four points will score six. So lots o' points on the table!
2. Every complete scoring team, regardless of time, earns a bonus +2 points. So, everyone and anyone can tangibly help us rack up the points!!!
3. The USATF NATIONAL 5k CHAMPIONSHIPS for masters runners will be held in conjunction with our USATF-NJ 5k Championships. There will be awesome energy on 10/20, indeed!
*****Register Today: Price Goes from $25 to $30 Tomorrow*****
Open: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=101964
Masters: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=101832
--To sign up, you gotta be a USATF member. Do that very easily and quickly here.
--To buy some GSTC gear, including uniforms, do it here.
Team Runs: Make a Friend!
Monday: Princeton Enclave 6pm @ check facebook group page
Monday: Central Enclave 6pm @ Rutgers Student Center
Monday: North Enclave @6:30pm @ Tryon Track, Rutherford
Tuesday: Central Enclave 6pm @ Rutgers Student Center
Tuesday: Beach Enclave 6pm @ Holmdel Park
Tuesday: North Enclave 6pm @ Ridgewood Running Company
Wednesday: Princeton Enclave 5pm @ check facebook group page
Wednesday: Central Enclave 6pm @ Rutgers Student Center
Wednesday: Morristown Enclave 6:15pm @ Morristown Running Company
Wednesday: Beach Enclave 6pm @ Pt Boro HS with Coach Greer
Wednesday: North Enclave 6:30pm @ Ben Franklin MS track, Ridgewood
Thursday: Central Enclave 6pm @ Rutgers Student Center
Friday: Central Enclave 4pm @ Rutgers Student Center
Saturday: GSTC Sprinter/Jumper/Hurdler practice: 9:30 @ Donaldson Park in Highland Park
Saturday: Princeton Enclave @ check facebook page
Saturday: Morristown Enclave 9am @ Morristown Running Company
Sunday: 9:00am Team Run at Deer Path Park—site of XC RACES—team BBQ to follow!
FB Event: https://www.facebook.com/events/195325827316976/
Address: 120 West Woodschurch Road, Flemington, NJ 08822
Results: Oktoberfest 10k; Stutz PRs; Goglas Wins Two
'Twas a rather quiet weekend on the GSTC front, as most members took this week to recover and heal from a huge team performance last weekend at the half marathon team championships. However, a few GSTC'ers hopped in some random races for fun, and…there were some pretty great results, consequently.
First, Cathy Stutzman had an incredible breakthrough in the 5k, dropping an astounding forty seconds from her previous PR. With her old best coming from the Big Chill 5k last year, Stutz ran 20:03 at the Sean Hanna Foundation 5k in Duke Island Park.
Next, Ken Goglas picked up 1,000 USATF-NJ Grand Prix points in one morning, as he jogged to victory in both the Steeplechase 10k (34:17) and 5k (16:08), which were about five (5!) minutes apart. Teammate Eric Davis ran 42:41 to finish 16th overall. Ken currently leads the Grand Prix and, if he holds on, will win $500 for his efforts. Teammate Steve Mennitt is quite close behind him, and they should go 1-2 by year's end.
Danielle Czohla and Rob DeCarlo went 1-2 in the Endorphin "5k" Run in Wild West City on Saturday. They ran 17:27 and 17:41, respectively, on a hilly, rocky trail course. Recognizing it was a suspect course and distance, Rob went out the next day and ran a full 5k at the Doug Williams 5,000m in 18:25. Speaking of 5ks, Masters Captain Jeff Blough ran the Carnegie Center 5k this weekend, finishing in 195th place in 26:35.61.
Finally, a handful of Gold flexed their muscles in the Superhero Events Oktoberfest 10k on Saturday out in Booton, organized and hosted by our fabulous teammate, Heather McDermott. In the ladies race, Greta Sieve (37:26) and Allie Dublinski (44:41) went 1-2, whereas three men competed: Chuck Schneekloth (3rd/35:03), Woody Kongsamut (11th/39:42), and Brian Harris (19th/42:42).
GSTC Steady Striders
By Amy Denholtz
This week the steady striders will meet to run at 9:30am Saturday, October 5th, at Colonial Park, in Franklin Township (Somerset County) and we will assemble in parking 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 about Colonial Park, or for a park map, respectively, see http://www.somersetcountyparks.org/parksfacilities/colonial/ColonialPark.html and http://www.somersetcountyparks.org/maps/ColonialParkMap.pdf. Please email Amy with any questions or to RSVP, at adenholtz@gmail.com.
GSTC Personal Training Daily Tip
By Alyssa Douma
Pssst! Yoga isn't just for California hippies and new-age palm readers! It can bring many benefits to runners….many benefits! Alyssa explains some stuff about yoga for runners this week…check it out here. http://gstcpersonaltraining.blogspot.com/2013/09/try-some-yoga.html
Email her with questions at GSTCpersonaltraining@gmail.com.
Gold Star
By Ashwin Anantharaman
Shanna Beairsto
Shanna joined GSTC in April in order to meet other runners to train with and follow a consistent training plan. Before races she uses a foam roller, eats eggs/oatmeal and usually warms up for 10 mins and does some strides/stretches. Her goal is to PR in the 5k which right now is 1949, PR in the half marathon which is 1:36:55 right now, and overall just to improve in all events she runs. Outside of running she hangs out with our family in NY, looking up recipes to make for dinner, or go to the city for all you can eat sushi.
Massoud Messkoub
Massoud joined the team a few weeks ago after Chuck told him he would be a big help for our masters 60 team as he is 67. Pretty safe to say after the Liberty Half Marathon that he was a huge pick up for GSTC. Before races he likes to eat a good dinner and get plenty of rest. Race morning he usually eats a good breakfast, arrives to the race early(sort of an anti Tim Morgan), warm up, relax and eats a gel 15 minutes before. His prs are 3:33 for the marathon and 1:35 for the half marathon. His goal is to run his 70th marathon on his 70th birthday November 2015. He just ran his 57th marathon which includes all 50 states and DC!!!!!! He has 2 more planned for 2013!!!!! Outside of running he likes to travel,camp and hike.
Quotes of the Week
"One year ago, almost to the day, I broke 20 for a 5k. Today, I broke 40 for a 10k. Pretty cool." -Woody Kongsamut, after his Superhero Oktoberfest 10k race.
"Hey, that guy Jeff Perrella is he the Jeff Perrella that was insane when he ran HS in NJ?" -Josh Neyhart, via text, after being introduced to JP for information on tracks in Newark. Yes, that's THE Jeff Perrella.
"Didn't get a run in this morning, but Jennifer Smalling invited me out to dinner so I'm going to be THAT runner and run to the restaurant. (Don't worry mom I have mace and a reflective jacket) #yayrunning" -Tiff Schwartz, FB post
"My roommate wants to go out dancing…a feat I cannot do sober." -Chris Croff, via text, Saturday night
"Great practice! Yeah it felt good to actually be in the pack!" -Kelsey Lewis, via text, after Monday's sprint practice. She is a former high jumper from Rowan making the painful conversion to….sprinting.
"Yeah I really didn't think I would make the squad, but I'll have to put in for a personal day now." -Ashwin Anantharaman, via text, regarding club nationals in Oregon this year as he totally ripped a huge half marathon PR last week
"Today I ran the Superhero Oktoberfest 10K in Booton and although I didn't run a personal record time I had a personal best time thanks to all my friends. Thanks to all that volunteered, cheered and ran with me and made this such a fantastic experience!" -Brian Harris, via FB post
"It doesn't even feel….real." -Cathy Stutzman, after breaking her 5k PR by forty seconds this weekend.
"Do you want it red or brown?" -David Fett during brunch after Sunday's run, helping Edsel Flores navigate the rocky waters of ordering a hamburger, when asked "rare, medium, or well.
"So, I show up to my aunt's running group last weekend , the Lipstick Marathoners in NYC, and they're all decked out. Heart rate monitors, fuel belts, powerbars, headphones, special running hats, you name it. It was weird- I'm used to running with the GSTC, where all people wear are shorts." -Ezra Chefitz, Rutgers student prepping for NYC Marathon.
"You north jersey guys steal all of our south jersey culture. You even named a hockey team after our demons.' -Adin Mickle, during post-Sunday team brunch, with his usual lamenting on north/south jersey issues.
"So, is the Pittman Craft Fair an example of south jersey culture?" -Peter Bolgert, to south jersey enclave member Angela Dunn, questioning their claims of "South Jersey Culture" during post-run brunch
Tim Morgan Award: Welcome to the Team!
In a rare moment of back-to-back TMAs, Josh Neyhart is called upon the carpet for his second week in a row. Earlier this week, he leveraged his job with an airline to fly to LA and back--for $40--just to get some In-n-Out burgers. OKay, that's fine, sounds fun--but--when asked, "How was your run during your day off"....crickets. C'mon man--it's a sure TMA if you're gonna go clowning around across country for a fast food meal, but don't find time to squeeze in a run!
Finally, Danielle Czohla gets her first TMA for pursuing a random race no where near 5k distance with supposedly the world's worst footing. It appears that all nearby races are not created equal, and this one just sounded...funny.
This Week in Training
By Chris Tafelski
Monday - 6-8x 8-10sec hill sprints, then a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - 4-5x mile reps at 10k pace with 3 mins rest. If your reps are longer than 6 minutes, do 3/4 mile reps instead.
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 4-6 mile tempo run @ T pace - you want to go between 25-35 minutes at T pace. Take a full recovery, then go 3x300 @ mile pace with full recovery
Saturday - same as Monday
Sunday - long run!
No comments:
Post a Comment