Sunday: USATF-NJ XC 5k Championships
Weekend Forecast: 100% Chance of Black Clouds and Gold Lightning
Flemington- This Sunday morning, the 2013 USATF-NJ Cross Country Championships will begin with the 5k, then followed by the 8k the following weekend. Held in conjunction with the USATF National Masters Cross Country 5k Championships, Sunday's national race will bring together some of America's best clubs, including the Atlanta Track Club, the Baltimore Washington Running Club, Central Park Track Club, the Hartford Track Club, and the Genesee Valley Harriers.
The Garden State Track Club will look to continue its perfect season with the open men and open women, as both groups have won team gold medals in all six team events thus far. In the overall team title competition, the Gold hopes to extend its fifty-eight point lead over the ten-time defending champion, RVRR.
The men will bring twelve teams, nine open and three masters, with several new members making their club debut. These will include Eric DuBois (14:23-5k), Josh Neyhart (3:48-1500m), Jayyant Wunnava (2:00- 800m), Andrew Golato (1:51- 800m), Adam Gruchasz (32:37- 10k), Ted Doyle (31:28- 10k), Mike Soskind (10:03- 3200m), William Appman (14:59-5k), Zack Mower, Justin Richman, Mike Mudrak, Ripon Rai, Jon Camponaro, and Jim Cecchi. Jeff Perrella's 5k cross country club record of 15:28 will most certainly be under assault by DuBois, Ken Goglas, Steve Mennitt, and Sean Donohue.
The women will field five open teams, with a combination of veterans, sprinters, and newcomers to the team. Those making their GSTC debut include Kristen Prazenica, Monika Juzwiak, Diana Angi, Renee Leventon, Allie Levy, and Brittany McCann. While the only one capable of breaking Cheyenne Ogletree's CR of 17:34 is Cheyenne herself, there is a good chance the club 5k record book will be completely rewritten. Currently, the top ten list has six times north of 19:00, yet there are eleven women signed up who have broken 19:00 recently.
It is still not too late to hop in and join the GSTC this weekend at Deer Path Park. You can register here, but please be sure to let us know via email so we can add you to a team!
GSTC ALL-TIME 5K XC LIST- MEN
15:28- Jeff Perrella
15:31- Chris Heibell
15:51- Tony Harris
15:53- Adin Mickle
16:02- Mike Dixon
16:23- Kyle Price
16:23- Mike Anis
16:25- Tim Morgan
16:30- Chuck Schneekloth
16:23- Charlie Koontz
GSTC ALL-TIME 5K XC LIST- WOMEN
17:34- Cheyenne Ogletree
18:03- Chelsea Callan
18:21- Lindsey Lambert
18:49- Alyssa Douma
19:42- Karen Auteri
19:47- Meghan DeCarlo
19:52- Erika Meling
20:02- Elizabeth Bissell
20:14- Erin Higgins
20:26- Danielle Stanton
Version 2.0: Men's 5k Cross Country USATF-NJ Championship Lineup
Gold: *Chris Behre, *Will Alston, *Keith Gruchacz, *Andrew Golato, *Steve Mennitt, *Jayyant Wunnava
Golden: *Will Griffin, *Mike Anis, Dennie Waite, *Dave Dos Santos, *Sean Cust, *Sean Donohue, Shaun McGeever
Golden Grahams: *Will Appmann, Kevin Persson, *Adam Gruchacz, *Ashwin Anatharaman, *Chuck Schneekloth, Jaris Rousseau
Golden Nuggets : *Ricky Garcia, *Mark Minervini, Josh Neyhart, *Mark Parisen, *Ken Goglas, *Rob Marczydlo, Griffin Lynch
Golden Retrievers: *Adin Mickle, *Ted Doyle, *David Fett, *Rob Klink, *Joe Zeoli, Mike Soskind
Golden Earrings: *Rob Nihen *Dan Teichmann, *Kyle Flyer, *Zack Mower, *Edsel Flores, *Mike Saparito
Golden Ticket: Eric DuBois, Sai Medicherla, *Norbert Kuter, Ripon Rai, Jon Camponaro, James Lothian, *Woody Kongsamut, *Darnell Armstrong
Golden Eggs: Jim Cecchi, Eric Davis, *Sam Harris, Dave Donza, *Ken Huryk, *Justin Richman, Danny Siegel
Golden Opportunity: Michael Mudrak, Mohammed El Hedi-Bahri, Kevin Ivanov, *Nick Waclawski, *Andrew Tschenock,
40's A: Jim Cecchi, Jeremy Stratton, Eric Davis, Ken Huryk, Andrew Tschesnok
40's B: Pete Auteri, Fran Beideman, Dave Donza, Jeff Blough, Larry Saparito
50's A: Brian Harris, Jeremy Stratton, Fran Beideman, Pete Auteri, Larry Saparito
Version 2.0: Women's 5k Cross Country USATF-NJ Championship Lineup
Gold: Cheyenne Ogletree, Alyssa Douma, Erin Higgins, Danielle Czohla, Kristen Prazenica, Monika Juzwiak
Golden: Erika Meling, Chelsea Callan, Angela Dunn, Sarah Schillaci, Liz Licorish, Diana Angi
Black: Karen Auteri, Christina Chafos, Stephanie Donatone, Renee Leventon, Courtney Connolly, Bri Teichmann
White: Allie Levy, Brittany McCann, Erin LaCosta, Aysha Mirza, Bri Florito, Terri Rozyla
Pink: Amy Denholtz, Ayanna Kellar, Ana Garcia, Alexis Mbakwe, Sue Goglas
Team Runs: Holla at Us
Monday: Sprints/Jumps/Hurdles Practice: 5:30 @ Highland Park HS
Monday: Princeton Enclave 6pm @ Rosedale Park (Pennington)
Monday: Central Enclave 6pm @ Rutgers Student Center
Tuesday: Central Enclave 5:30pm @ Rutgers Student Center
Tuesday: Beach Enclave 6pm @ Holmdel Park
Wednesday: Princeton Enclave 6pm @ Turning Basin Park (Princeton/Alexander Rd)
Wednesday: Central Enclave 6pm @ Rutgers Student Center
Wednesday: Morristown Enclave 6:15pm @ Morristown Running Company
Wednesday: South Enclave 6:30pm @ Pitman HS (225 Linden Ave, Pitman)
Wednesday: Beach Enclave 6pm @ Pt Boro HS with Coach Greer
Wednesday: North Enclave 6pm @ Ridgewood Running Company
Thursday: North Enclave 6:30pm @ TBA – track workout
Thursday: Central Enclave 6pm @ Rutgers Student Center
Friday: Central Enclave 4pm @ Rutgers Student Center
Friday: North Enclave 6pm @ Saddle Brook + Diner
Saturday: Sprints/Jumps/Hurdles Practice: 9:30am @ Highland Park HS
Saturday: Princeton Enclave TBA @ "Check Facebook Group Page"
Saturday: Morristown Enclave 9am @ Morristown Running Company
Sunday: 10:00AM RACE AT DEER PATH PARK
****Leadership Team Meeting to Follow Team XC Championships****
Weekend Results
Fonder Runs GSTC #2 in HM
Hartford, CT- After running 70:06 at the Half Marathon Team Championships, Mike Fonder came back weeks later and dropped a 68:35, averaging 5:14 a mile to place 6th overall in the ING Hartford Half Marathon. This falls just short of Jeff Perrella's CR of 68:12, but slips past Tom Poland's 68:38 in April of 2012. Teammate Paul Matuszak ran 70:39, for 13th overall, placing him 9th on the GSTC All-Time List.
GSTC All-Time HM List
1- Jeff Perrella 68:12, 2- Fonder 68:35, 3- Poland 68:38, 4- Chris Croff 68:58, 5- Ken Goglas 69:11, 6- Mark DelMonaco 69:24, 7- Steve Mennitt 69:39, 8- William Griffin 69:59, 9- Matuszak 70:39, 10- Ashwin Anantharaman 70:41
Stantons, Schwartz PR in Chicago
Chicago, IL- Courtney Stanton ran a huge PR yesterday at the Chicago Marathon, finishing in 3:24:17 to put her 5th on the GSTC All-Time Performance List. It was- get this- a 25 minute PR. Incredible! Her sister, Danielle, fought off Achilles pain throughout the entire final half of the race, finishing with a 5:00 PR of 3:41:41.
Tiff Schwartz joined the PR Party as well, shaving off twenty minutes off her previous PR, as she finished in 3:24:38- just a few steps behind Courtney. Her effort was good for #6 on the GSTC record books.
GSTC All-Time Marathon List
1- Erika Meling 3:06:16, 2- Karen Auteri 3:09:04, 3- Meghan DeCarlo 3:13:24, 4- Inrid Stein Garofalo 3:20:17, 5- C. Stanton 3:24:17, 6- Tiff Schwartz 3:24:38, 7- Jill Zablocki 3:25:32, 8- Jessica Byrnes 3:27:48, 9- D. Stanton 4:41:31, 10- Nicole Corre 4:21:26
Lucas Wins Atlantic City 10k
Jennifer Lucas won the AC 10k this weekend with a 42:54 final time. As she said on Facebook, "The winner of the AC 10k is…..ME!"
Other Results
Brittany McCann ran a huge PR in the AC Half Marathon, fighting off some tough wind for a 1:33:18 effort. Sandi Kaspszyki made her triumphant comeback after suffering some broken bones weeks ago, winning her age group and finishing 15th overall in the Devil's Run (6.66 miles) in 51:17:04. Wow….all that with a nose strip and a cast!
Christine Mockenhaupt ran 56:46 in the Rock-n-Roll 10k in Brooklyn, while two ladies ran the Shades of Death Half Marathon: Ingrid Garofalo (1:41:13, 1st in AG, 7th overall) and Jennifer Briganti (1:55:23, 7th in AG).
Brian Harris finally broke the elusive 42:00 barrier for 10k, finishing the Mahwah 10k in 41:52, winning his age group and finishing 6th overall. Finally, Kati Petrikonis ran the LBI 18-miler in 3:07, while Amy Denholtz ran the Perfect 10 race in 1:51:53….despite attending a wedding the day prior!
GSTC Steady Striders
By Amy Denholtz
This weekend, the steady striders and couch to 5k runners will begin the towpath journey, starting with our first run of many along the D&R Canal towpath on Saturday, October 19th at 9am, beginning from Grove 5 of Johnson Park in Highland Park/Piscataway. Grove 5 is across from the Rutgers football stadium and off of Landing Lane. The Grove5 parking lot is the first parking lot on the left and has a picnic area with bathrooms (for directions and park map, see: www.co.middlesex.nj.us/parksrecreation/johnson.asp). We will run from the park to the start of the D&R Canal Tow path and run over 4 miles, ending just beyond the ramp to 287. If you would like to take part in this run, we need your RSVP so we can have the appropriate number of cars at the end point to bring us back to Grove 5, where the other cars will be. We hope you will join us in this exciting exploration of the tow path, and please send any questions, and your RSVP, to Amy at adenholtz@gmail.com. Steady striders will also compete in the race with the team on Sunday, October 20th. We hope you will come out on Saturday and Sunday!
GSTC Personal Training Daily Tip
By Jessica Byrnes
Knees. We all have them. Sadly, many of us injure them due to the stress we place on them. Want to know how to keep them strong and healthy? Jess tells us how to prevent knee pain and injury with several exercises here! Email GSTCpersonaltraining@gmail with questions!
http://gstcpersonaltraining.blogspot.com/2013/10/knee-exercises-preventative.html
Gold Star
By Ashwin Anantharaman
Ashwin did not give out any gold stars this week. Allegedly, he was too busy spelling his last name all week to do it.
Quote of the Week
"Why is the weekly email so damn late this week? What the $%^& is going on?"
Tim Morgan Award
No TMA nominations were submitted this week, we are very sad to report.
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 - 6-8x1k@ 10k pace with 2:00 rest. If your reps are longer than 4:00, run 800s instead.
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 4-5 sets of 4x400 at goal 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. Since we're looking for pace on an XC course, do these on grass, if possible.
Saturday – shake out run
Sunday – race!
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