G-Club Gear
If you don't have a GSTC uniform, team shirt, polo, compression shorts, arm warmers (men's) , fleece jacket, leg sleeves (men's), or thong (jk)- click the links. Two months until the holiday season….they make great presents, too! Here's the entire collection....right HERE!
USATF-NJ 5k Cross Country Championships
2010-2013: Some History
On September 12, 2010, the USATF-NJ hosted their annual 5k cross country championships. Eight open men's teams scored, as did four open women's teams.
In that 5k race, RVRR's top man won in 15:48, leading his team to an easy victor as only six others broke 17:00. Sneaker Factory was 2nd place, using four masters runners in their top five, with a 5th man at 19:29. Shore AC was the third place team, using a team of all masters runners, with a 53-year-old 5th man running 20:34.
Three masters women swept the three podium spots in the women's race, with times of 19:09, 19:32, and 19:48; all three were unattached. RVRR took the top two team spots, with scoring 5th runners of 22:14 and 28:17. Rose City RR and Clifton RR were the only other two teams, finishing 3rd and 4th, respectively.
During that same time, a half dozen other runners were emailing about the details of their own new club, deciding on team colors, a team logo, and a team name. Once made, the first team run commenced on October 3rd, 2010 at River Road. Only three showed up, but they agreed there was much room for growth for a state-wide team catering to younger folks- a team that they, just weeks ago, had agreed to call the Garden State Track Club over the name Jersey Track Club.
KABOOM! GSTC Men Bring the Heat
Goglas Wins with CR; Nine Teams Flood Results
Flemington- When Rutgers senior Dan Teichmann asked Ken Goglas for a prediction or race strategy during Friday's shakeout fartlek session in Highland Park's Donaldson Park, his response was Thoreauvian in its simplicity.
Win.
With one mile to go and teammates Will Griffin and Eric DuBois on his shoulder, Goglas did just that, dropping the final mile in 4:41 to run away with his first USATF-NJ 5k Cross Country Individual title, running 15:12 to smash Jeff Perrella's club record of 15:28 set in 2011. Not only did Griffin (15:16) and DuBois (15:19) break it, Mike Anis – perhaps the race's biggest surprise of the day- tied it. The Gold swept the top five spots, and had standouts Matuzsak, Price, Fonder, Bolgert, Morgan, Croff, and Johnson been there, the Gold could have easily put ten- not five- in front the 2010 5k XC Champ, who finished a distant 6th yesterday for RVRR.
Goglas was the first of fifty-two men in gold to stampede across the finish line in the open race—comprising of more teams than the entire association had in the men's race in 2010. Splitting up the roster into seven equal teams with two additional teams to challenge for tenth place, the G-Club finished 1st, 3rd, 4th, 5th, 6th, 7th 9th, and 15th. For their efforts, they picked up 44 team points for the top ten places, and 16 points for the eight scoring teams. There was a 9th team, but more about that on the TMA.
Out of the 55 men who broke 18:00, 33 of them were in Gold. The 33rd one was Ryan DeGregario, a Rutgers freshman who ran a huge PR of 17:57, and another being David Fett, whose 16:22 effort was a 31 second all-time PR.
GSTC ALL-TIME 5K XC LIST- MEN
15:12- Ken Goglas (2013), 15:16- Will Griffin (2013), 15:19- Eric DuBois (2013), 15:28- Mike Anis (2013), 15:28- Jeff Perrella (2011), 15:30- Steve Mennitt (2013), 15:31- Chris Heibell (2011), 15:41- Ashwin Anantharaman (2013), 15:46- Rob Nihen (2013), 15:51- Tony Harris (2012), 15:52- Adin Mickle (2013), 15:56- Ted Doyle (2013), 15:59- Will Appman (2013), 16:02- Mike Dixon (2011), 16:06- Sean Donohue (2013), 16:10- Andrew Golato (2013), 16:15- Josh Neyhart (2013), 16:19- Rob Marczydlo (2013), 16:20- Adam Gruchacz (2013), 16:22- David Fett (2013), 16:23- Kyle Price (2012), 16:23- Chuck Schneekloth (2013), 16:23- Charlie Koontz (2012), 16:25- Tim Morgan (2012), 16:43- Keith Gruchacz (2013), 16:44- Joseph Zeoli (2013), 16:49- Mike Saparito (2013), 16:52- Edsel Flores (2013), 16:53- Jaris Rousseau (2013), 17:01- Ricky Garcia (2013)
Ladies in Gold Go 1, 2, 5, 8
Ogletree Wins, Sets MR and CR
Flemington- Cheyenne Ogletree won the USATF-NJ 5k Championship, her second in a row, by setting a meet and club record of 17:20. She lead a swarm of six gold singlets in the top ten, propelling the GSTC Women to a 1-2 sweep, accompanied by a 5th and 8th place finishes. These four teams racked up thirty-one points overall for their performances, and an additional eight points for participation.
Of the 27 women who broke 21:00, 13 of them were GSTC'ers.
Running well in their GSTC debuts were Kristen Prazenica (19:59), Brittany McCann (19:48), Ayanna Kellar (27:02), and Diana Angi (25:43). Alyssa Douma also lowered her 5k xc PR time by 35 seconds, Erin Higgins shaved off thirty seconds from last year, and Erika Meling dropped almost an entire minute.
GSTC ALL-TIME 5K XC LIST- WOMEN
17:20- Cheyenne Ogletree (2013), 18:03- Chelsea Callan (2012), 18:09- Alyssa Douma (2013), 18:21- Lindsey Lambert (2012), 18:22- Danielle Czohl (2013), 18:45- Erika Meling (2013), 18:48- Sarah Schillaci (2013), 19:23- Angela Dunn (2013), 19:39- Erin Higgins (2013), 19:42- Karen Auteri (2012), 19:47- Meghan DeCarlo (2012), 19:48- Brittany McCann (2013), 19:59- Kristen Przenica (2013), 20:02- Elizabeth Bissell (2012), 20:26- Danielle Stanton (2012), 20:26- Courtney Connolly (2013), 20:50-Stephanie Donatone (2013).
Men's Masters: 40s, 50s Score Valuable Points
The men's masters 40s and 50s teams both finished 8th, picking up valuable points in the overall team scoring. On the 40s team, Jeremy Stratton (18:23) was the #1 man, followed by Andrew Tschesnok (18:28), Kenny Huryk (19:57), Brian Harris (20:48), and David Donza (21:24). The top five for the 50s were Stratton, Harris, Fran Beideman (21:26), Peter Auteri (21:41), and Larry Saparito (25:17).
Overall Scores: The Gap Continues to Grow
After a record breaking day at the half marathon, whereas the GSTC opened up a 77 point lead, yesterday's race was a bit more modest. The men outscored RVRR 70-43, and the women a slim 39-24, resulting in a 42 point advantage in the USATF-NJ Overall Team Grand Prix. This makes the lead 119 points with three races to go: the 8k XC Championship (all divisions), Ashenfelter 8k (all divisions), and Giralda Farms (masters women)
Overall USATF-NJ Team Grand Prix: BEFORE XC 5k
292- Garden State Track Club
215- Raritan Valley Road Runners
192- Clifton Road Runners
159- Do Run Runners
158- Garmin Runners
153- Shore Athletic Club
148- North Jersey Masters
140- Sneaker Factory
82- Morris County Striders
66- Central Jersey Road Runners
58- Fleet Feet/Essex
38- Rose City Runners
12- Pearl Izumi Mid-Atlantic
1- Highland Hashers
0- Geezers
GSTC Enclave Brouhaha Results
The South Finally Rises, Princeton Tumbles, and Da North Squeaks It Out
After a year of repeating the mantra of "The South Will Rise Again," one couldn't help but wonder if South Enclave Co-Captain Adin Mickle was delirious, had recently joined a cult, or perhaps…both. However, yesterday his chanting finally came to fruition, as the South not only finally had a scoring team, but they snagged the final podium spot, with two solid reserves as #6 and #7 runners.
The North won their second straight Bruhaha, edging out the always powerful Central Enclave, by just one point. The difference was the 2013 fall opener of Rob Nihen, who fought off a nasty cold to finish 7th GSTC male. Ogletree, Douma, and Czohla finished 1-2-3 for the women, an incredible top three for the North.
The Morristown, Jersey City, and Beach Enclaves continued to be mired among the bottom half of the seven enclaves, yet the big fall came from the Princeton Enclave. Once deemed "The Winningest Enclave in Brouhaha History" by co-captain Peter Bolgert after their initial victory at the Belmar Chase 5k, they tumbled to the doormat this weekend, racking up 132 points for the top top finishers. That said, there is still hope in the upcoming 8k races, as Katie Chaput and Mike Fonder provide a solid 1-2 punch for the fast-crumbling Roman Empire.
1. North: 1-2-3-7-11: 24 POINTS
Ogletree 1, Douma 2, Czohla 3, Nihen 7, K Auteri. 11, Rousseau 22, Jackson 28, Mower 41, Harris 49, Donza 50, Beideman 51, P. Auteri 52,
2. Central: 1-4-5-5-10: 25 POINTS
K. Goglas 1, Anis 4, Mennitt 5, Meling 5, Prazenica 10, Neyhart 13, Marczydlo 14, C. Chafos 14, Juzwiak 15, Fett 16, Lacosta 16, Schneekloth 17, Mirza 17, K Gruchacz 18, B. Teichmann 20, Flores 21, V. Chafos 21, Kellar 22, R Garcia 23, Francois 25, Denholtz 25, Flyer 26, A Garcia 26, Klink 29, D. Teichmann 30, Parisen 31, DeGregorio 33, Wunnava 36, Stratton 37, Tschenock 38, Siegel 42, Huryk 44, Waclawski 45, Cust 46, Medicherla 47, Lynch 48, Richman 53, Campanaro 55
3. South: 3-7-8-9-12: 39 POINTS
DuBois 3, Dunn 7, Mickle 8, McCann 9, Golato 12, Connolly 12, Zeoli 19
4. Morristown: 6-8-9-18-23-27-34: 64 POINTS
Schillaci 6, Higgins 8, Doyle 9, Briganti 18, S. Goglas 23, Lothian 27, Minervini 34, Kongsamut 40
5. Jersey City: 2-10-15-19-32: 78 POINTS
Griffin 2, Appman 10, A. Gruchacz 15, Angi 19, Armstrong 32, Kuter 43
6. Beach: 4-11-24-24-35: 98 POINTS
Callan 4, Donohue 11, Behre 24, Tuchol 24, Alston 35
7. Princeton 6-13-20-39-54: 132 POINTS
Anatharaman 6, Donatone 13, M. Saparito 20, El Hedi Bahri 39, L Saparito, 54, Blough 56
Other Results
Price, Lindenauer Race in Honor of Capizzi
In honor of his late friend and teammate Andrew Capizzi, Kyle Price won the Paramus 5k Run in 15:39 wearing Andrew's old high school uniform. In similar fashion, Jon Lindenauer was second in the Paramus 10k, finishing in 34:32. Tiff Schwartz was the second overall woman, finishing in 20:46.
Also running were Rob DeCarlo (37:38/PR) and Ken Walsh (17:50).
Down in Washington DC, Cathy Stutzman ran a PR in the Army 10 Miler in 1:11:15. The woman's team co-captain originally booked this race when the 5k XC Championships was scheduled for mid-August.
A great article about Price running for his former GSTC and Ramapo teammate here.
Team Runs
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
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: 10am @ Deer Path Park: USATF-NJ 8K CROSS COUNTRY CHAMPIONSHIPS
GSTC Steady Striders
By Amy Denholtz
Congrats to all the steady striders who ran the cross country 5k this past Sunday - Ana, Michelle, and Amy! This past Saturday, seven steady striders ran the first of many legs of the group's towpath journey, and we welcome newcomers Meg, Sebastian, Margarita, and Laura! The steady striders will meet to run this coming Saturday, October 26th at 9:30am, 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 Grove 5 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). Prudence Jones will lead this group run. Please email Amy with any questions or to RSVP for the group runon Saturday, at adenholtz@gmail.com.
Gold Star
By Ashwin Anantharaman
Michelle Tuchol
Michelle joined the team in December of 2011. She wanted to meet new people who shared a passion for running and athleticism. She also wanted to improve on my own form and running times. Before runs she just makes sure she has all her gear, food and drink included, set out the night before. She had a TMA incident about a year and a half ago (which some of the team remembers) where she forgot my shoes for the Long Branch half, and ever since she always makes sure she has my stuff together. The night before a race, I also like to relax at home and mentally prepare myself for the next morning. She didn't keep track of her PRs.She's been road racing for at least 5 years, with varying distances, and she never write anything down-which is key for her. For the longest time, she's just tried to focus on staying healthy and not getting injured. She has a huge dog, Brutus, who she's so attached to. He takes up a good amount of her time, but she enjoys taking him out to different places. I also run with him a lot and he actually makes me go faster!
She's also into triathlon, which is hard during the spring season because she has to split her time between racing with the team and training for cycling and swimming. It's a constant battle, but she really enjoys the camaraderie of GSTC so she make efforts to do both.
Chris Johnson
Not to be confused with the Tennessee Titans running back who is disappointing fantasy owners everywhere, this Chris Johnson is faster and sure won't disappoint GSTC. He joined Garden State Track Club two days ago after meeting Chuck earlier in the week. He is trying to get back to the same level of fitness he was at in college and saw the Garden State Track Club and club nationals as a great way to get back into competitive running. His PRs. 1500: 3:47, 5k: 14:05 10k 29:37, Goals: compete well and help the team at club nats and beat Chris Croff. Before races he does a 20 minute early morning shake out followed by hot shower where he listens to a combination of NAS and Toby Keith to get pumped up and feel patriotic. Outside of running he likes fishing, hiking, and fantasy football.
GSTC Personal Training Daily Tip
By Steve Mennitt
You know Steve Mennitt did this week's personal training blog thanks to the almost nude model picture he posted to demonstrate his core tip. Steve forever keeps it classy! All right here----->http://gstcpersonaltraining.blogspot.com/
Email GSTCpersonaltraining@gmail with questions!
Quotes of the Week
"Wow, never knew vans dressed up for Halloween. Frankenstein, right?" -Adin Mickle, FB post, regarding the team's new sketchy rental van
"Thanks for clarifying. I'll keep messing up and doing dumb things to show I'm the ultimate Tim Morgan-er." –Josh Neyhart, FB post, regarding his recent string of TMA behavior
"I've never gotten so many emails in my life. Usually just coupons haha" -Angela Dunn, via email, regarding her new life as a women co-captain.
"Pleased with my time. .accomplished my PR...still room for improvement!!" –Ayanna Kellar, FB post
"Great first race back. I won my race but the time kinda not what I wanted. I guess I need to find more competiton in WA. But excited to race again! Great job today garden state track club!!" -Lindsey Lambert, post in women's team FB page
"This team's bigger than I expected." – Rob Marczydlo, via FB post
"What is it? Running on this terrain?" -Jennifer Brigantine, when realizing a cross country race wasn't on….the road. Yes, this weekend was her first XC race.
"What an incredible XC race today! I saw some awesome performances by so many of you! The rest of this nation isn't aware of the storm that is brewing here in NJ. Let's keep up the hard work!" -Mike Anis, FB post
"Under no circumstance should Anis or anyone with a beard drive this van. At least we have Ayanna Kellar to help out..." –Keith Gruchacz, FB post, regarding the creepy new rental van
"Today was just a great day overall. I love the feeling of knowing I'm running with & for a team." –Angela Dunn, FB post
"ANIS!!!" -Steve Bonica, via text message, upon seeing the results. Yes, that's all he wrote.
"Holy guacamole! I just ran 15:35 on the same 5k xc course that I ran 16:22 on last yr. Lifetime best for 5k. When your best for 5k xc is better than your best 5k on a road or track, you're doing something right. Go me." -Mike Anis, FB post, regarding his big breakout this weekend
"It's never too early to take your pants off." -an undisclosed member of the women's team, talking about final preparations for a race…we think.
"Damn dude, my E team didn't do so well ha." -Ashwin Anantharaman, via text. Yeah…that's what happens when people don't show up!
"I've never been this fit going into a build up." -Chris Croff, via text message. His 10k PR is 30:28….done when he was 18 years old.
"Let's win stuff." -Josh Neyhart, via text message.
Tim Morgan Award
This week is fraught with nominations, but sadly, it is getting very late. Let's do this!
The top pick goes to James Lothian. You had to hear the story in person, but basically, he was bitching on the Wednesday run about signing up for the USATF before signing up for the 5k cross country race. He kept repeating the sentence, "The 2012 number kept saying 'This number no longer works'", so he decides to buy a new 2013 membership. That makes sense, indeed, but some of us remember his team participation in the 20k and 5k championships in the spring. It was then we all realized: he forgot he already bought a 2013 membership. After explaining this to him several times, his eyes widened, followed by a long "Oooooooooooooooooo" when he realized, yes, there is truly no reason to hold two 2013 USATF memberships.
A nod must also go to our fast guys who let Mike Anis beat them. You know who you are.
Finally, WTF. Both Dennie Waite and Kevin Perrson sign up for the 5k, send in all appropriate documents, and, without notifying anyone all day Sunday….just don't show up to Deer Path Park. Evidently Kevin thought it was next week, despite the three emails he received the week prior making it quite clear when the damned race was. Evidently Dennie overslept, yet this still doesn't rationalize the lack of consequent communication explaining things. Either way, Kevin was on a five-man team, hence the club lost 2 points as the group no longer had a complete team, and Dennie's team lost two points as his absence meant the #6 man became the #5 man, meaning Dan Siegel's 19:30 now counted…resulting in Garmin defeating Ashwin's team, costing the club another two points. Raaar.
Oh, and Goglas forgot his uniform at the race, but whatever….Mennitt does this about four times a week. This feels like a mere parking ticket compared to the above felonies.
This Week in Training
By Chris Tafelski
Now that was a race! We have another this weekend. Two priorities this week: recovery, and race big again. This is tough to do in 8 days. So concentrate less on volume this week, and maximize your recovery by doing everything right away from your running - sleep, diet, hydration, etc will all play a role in how ready you are.
Monday - very easy recovery run.
Tuesday - comfortable run with a buildup over the last two miles of whatever you're comfortable with. Let yourself open it up, but take it on feel. Finish with 6-8 strides.
Wednesday - steady-state run of 75% your usual long run duration.
Thursday - 2M at T pace, followed by 2xM at 10k pace, followed by 2x800 at 5k pace. Since recovery may still be an issue, use HR as a guide for the recovery intervals. Onc eyou're down to 130, you're ready to go again.
Friday - Same as Tuesday.
Saturday - shakeout runs and strides.
Sunday - race!
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