There are twelve spots for GSTC members, and seven are taken. If you'd like to work Saturday at the expo at Mercer County Park and grab one of the final spots, please email us ASAP. All you gotta do is help the Running Company sell stuff…..easy money and a chance to hang out with runners all day!
5k Team Championships: Sunday, October 20
Not Too Late To Join the XC Fun in Two Weeks….Email Us!
Flemington- In just two weeks, the USATF-NJ 5k Cross Country Championships will go down at Deer Path Park, in conjunction with the USATF Master's 5k National Championships.
And in two weeks, the GSTC hopes to extend their lead in the overall team race, as they currently hold a fifty-eight point lead with three races left in the schedule: the 5k XC, 8k XC, and the Ashenfelter 8k. The masters women also have the Giralda Farms 10k team championships in November.
While the GSTC is the defending open men and open women team champions, the club has never won the overall team title.
To rack up points, the GSTC simply needs to rack up teams. For whatever reason, clubs tend to struggle with getting scoring teams at cross country races. Thus, participation is key in the cross country races—regardless of speed, ability, experience, or age. After all, clubs pick up two points for every scoring team- regardless of how fast they race.
Below is the first draft of the Gold's lineup. If you want to jump in, it isn't too late- we have two weeks! Email Ken at ken_goglas@hotmail.com or Cathy at stutzone@gmail.com. We want as many teams as possible!!!
To register for USATF, go here.
To sign up for the race, go here.
If you are already a USATF member and need to declare your affiliation with the GSTC, send USATFNJ@hotmail.com and gardenstatetrackclub@gmail.com an email declaring your affiliation!
Open Men: Draft 1.0
Gold: *Chris Behre, *Will Alston, Keith Gruchacz, Andrew Golato, *Steve Mennitt, Jayyant Wunnava
Golden: Paul Matuszak, *Mike Anis, Dennie Waite, *Dave Dos Santos, *Sean Cust, Shaun McGeever
Golden Grahams: *Will Appmann, Jason Gulya, Adam Gruchacz, *Ashwin Anatharaman, Chuck Schneekloth, Jaris Rousseau
Golden Nuggets : Ricky Garcia, *Mark Minervini, Josh Neyhart, *Mark Parisen, *Ken Goglas, *Rob Marczydlo, *Mike Saparito
Golden Retrievers: *Adin Mickle, *Ted Doyle, *David Fett, *Rob Klink, *Joe Zeoli, Mike Soskind
Golden Earrings: Steven Jackson, *Dan Teichmann, Giuseppe Mineo, *Kyle Flyer, Zack Mower, Edsel Flores
Golden Ticket: Sai Medicherla, Norbert Kuter, Ripon Rai, Jon Camponaro, James Lothian, *Woody Kongsamut
Golden Eggs: Jim Cecchi, Eric Davis, *Sam Harris, Dave Donza, Ken Huryk
Golden Opportunity: Michael Mudrak, Mohammed El Hedi-Bahri, Kevin Ivanov, *Nick Waclawski, *Andrew Tschenock, TJ Zablocki
******NOTE: *registered Bold: need to register
Open Women: Draft 1.0
Gold: Cheyenne Ogletree, Alyssa Douma, Erin Higgins, Danielle Czohla, Brittany McCann, Courtney Connelly
Golden: Katie Chaput, Chelsea Callan, Angela Dunn, Sarah Schillaci, Liz Licorish, Diana Angi
Black: Monika Juzwiak, Erin LaCosta, Aysha Mirza, Bri Teichmann, Bri Florito, Karen Auteri, Erika Meling
White: Terri Rozyla, Amy Denholtz, Alexis Mbakwe, Ayanna Kellar, Ana Garcia, Sara Douma
Masters Men: Draft 1.0
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
Team Runs: Holla at Us!
Monday: Princeton Enclave 6pm @ check facebook group page
Monday: Central Enclave 6pm @ Rutgers Student Center
Monday: North Enclave @6:00pm @ Ridgewood Running Company
Tuesday: Central Enclave 6pm @ Rutgers Student Center
Tuesday: Beach Enclave 6pm @ Holmdel Park
Tuesday: North Enclave 6pm @ Saddle Brook
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
Friday: North Enclave morning run: contact Rob if interested
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: DUKE FARMS: 1112 Dukes Pkwy W Hillsborough Township, NJ 08844
FB Event: https://www.facebook.com/events/333574106789094/?ref=4
Weekend Results
Meling Shatters GSTC Marathon Record
Corning, NY- In her debut marathon, Erika Meling shattered the club record in the marathon by three minutes. The Central Enclave captain averaged 7:07 a mile, coming across in 3:06:16—winning her age group and finishing as the 4th overall woman.
Executing a perfect race plan, she went out in 1:31:54 for her first half. For her efforts, she won champagne and $150.
Karen Auteri ran 3:14:07, her second fastest marathon ever, finishing 2nd in her age group. Her pops, Peter Auteri, struggled in the heat, running 4:58:23—sadly, mile 24 was 35 minutes. That marathon ain't an easy race. Janet Andrew also ran 4:58 while describing herself as "Erika and Karens cheerleader."
Bolgert Debuts in 2:41 to Finish 12th
Milwaukee, Wisconsin- Peter Bolgert, a PhD candidate in Plasma Physics at Princeton University, finished his first marathon in 2:41:14. The first recorded time the GSTC singlet has been worn in Wisconsin, Bolgert averaged 6:09 miles as he finished 12th overall, and 2nd in his 18-24 age group. Looking at his splits on line, he ran 5:59 for the last four miles, covering the final stretch in 23:57.
Dunn PRs, Wins $200
Woodbury NJ- Angela Dunn had a big breakthrough this weekend, winning the Race Down Broad Street 5k in an all-time best of 18:20. For her efforts, she won $200 and….a headline in the weekly email!
Paul Short XC Invitational
Bethlehem, PA- A handful of GSTC'ers hopped in the Paul Short XC Invite this weekend. They included Mike "The Glacier" Anis (26:36), Jena Peacock (22:25), Danielle Czohla (22:35), Chelsea Callan (23:19), and Erin Higgins (24:28).
GSTC Steady Striders
By Amy Denholtz
This past weekend the steady striders decided to undertake the goal of running the D&R canal tow path, from New Brunswick to Trenton, by running different parts of the towpath on each weekend run. We will put together a schedule and map out different runs based on group interest. Let us know if you want to participate!
The steady striders and couch to 5k group members will meet to run at Donaldson Park, in Highland Park, on Saturday, Oct. 12th at 9am beginning at the parking lot nearest to Grove 1, the first parking area on the right side as you enter the park (and conveniently located near the restrooms). A map/directions are available at http://www.co.middlesex.nj.us/parksrecreation/donaldson.asp. Please email Amy at adenholtz@gmail.com with any questions or to RSVP.
GSTC Personal Training Daily Tip
By Jess Byrnes
Plantarflexion…..it sounds pretty complicated, but doing it can really help your running! Check out what Jess has to share about it! Or, email her at GSTCpersonaltraining@gmail.com!
http://gstcpersonaltraining.blogspot.com/
Gold Star
By Ashwin Anantharaman
Bryan McDonnell
Bryan joined GSTC this summer with a little push from Princeton Enclave Captain Mike Fonder(Bonus points for the Princeton Enclave). He was looking for some people to run with and noticed the talent that was on GSTC. His major goal for the season is to break 2:40 in the half marathon. Before races after he consumes only one cup of coffee, he does a 2 to 3 mile warm up, plyos, and striders. Outside of running he enjoys bonding with his son and is the coach of the Indian Hills Xc team and swim team.
Ayanna Kellar
Ayanna is the newest member of GSTC joining October 4th. She was looking for a reputable track club that could help her attain her dream of running competitively while being in a collegial, team atmosphere particularly for open and masters runners. After lots of research, GSTC was the obvious choice!!
Before races she consumes a protein shake, does drills, and listens to some soca music. Her prs are 2:25 in the 8, 29:30 in the 5k and 62:45 in the 10k. Her goal is to get back into running some fast 800s. She wants to run 2 minutes in the 800 and qualify for nationals in her home country of Trinidad and Tobago! Outside of running she does cross fit and other gym exercises but is completely focused on running!
Quotes of the Week
"I really appreciate you guys welcoming me!!! I was nervous and excited for my first training, but everyone was supportive and positive. I am really lucky to have found such a great group of athletes and new friends. Looking forward to great things with GSTC!" -Ayanna Kellar, FB post, after a warm FB welcome. She is a public defender in the Middlesex County Courthouse.
"welcome ayanna. hopefully you don't have any previous acquaintance with anyone on the team." -Jeff Blough, in response to hearing about her career. A legitimate concern, indeed.
"I am one lucky girl to be a part of such a supportive, thoughtful and caring team of friends. Thank you for all you do and for all the awesomeness you bring to my life! I love you guys!" -Cathy Stutzman, FB post, after receiving flowers after her injury during last week's long run.
"Thanks for adding me to this (FB) group. You guys are a force out there at the road races." -Shannon McGinn, FB post.
"I have to admit, GSTC is a machine, dominant and has about the best SJ representation albeit Adin and Co. on the west side." -Lee Mooney, via FB chat.
"I feel like I'm floating on air right now thank you all for the congrats and kind words. Happy to now say I've run a marathon!" -Erika Meling, FB post
"That's because Dave doesn't wear tights. Those are underpants. Just a friendly service announcement, Dave dos Santos" -Rob DeCarlo, FB post, regarding the (in)famous training attire of Dave Dos Santos. (Editor's Note: you've got great legs- just no reason to show everything else off)
"I formulated another moral rule. If you travel by air, you are obligated to stay semi-thin. Not everyone can be the big fat guy on the plane." -Peter Bolgert, reflecting in the airport after a canceled flight
"Just found out that the mascot for Wichita State is the Shockers. Really? Worst mascot ever!" -Tim Morgan, via text message. We have long asked Tim to start a blog called "Morgan's Musings." It would save us all a great headache on FB, and wouldn't you be curious abot his thoughts on hot topics like....the worst mascots?
"It is Autumn. Makes sense that the leaf has started to fall." -Adin Mickle, taking a cheap shot at the side-mirror-less LEAF car, via FB. Adin has been known to dominate the QOTW section, and he's been on quite a roll the past two weeks.
"JHGKYGYGGJBMNMBHGH&^%^&%&^%FDRTDTRDGHFVHBKJOIOYUYTTREGFBCVBNM><N?LJ"LKJJHGHDRSFGVNB>NJK." -Mike Anis, during the entire long run today.
"What a p*********." -Ken Goglas, during today's team run at Deer Path Park, when hearing about some guy who broke the 100 mile world record....by running it on a 200m indoor track.
"How do we get our hands on these?!" -Jessica Byrnes, via FB post, regarding Kyle Price's GSTC Pink "The Breast Is Yet To Come" t-shirts
Tim Morgan Award
No one did anything stupid this week.
Well, that we know of.
This Week in Training
By Chris Tafelski
We should have better conditions to train in this week. Two weeks until the XC 5k! We will do a few 5k race pace workouts this week, but we're still focusing on the long-term goals late in the fall. As the season goes on and your fitness and conditions improve, your T pace will improve as well. Make sure you're checking to see if yours has changed, based on race results. It's not a bad thing to try to up the tempo a bit if your T pace workouts have felt fairly comfortable. This is tricky, since the goal of T workouts is to run hard but still in control. You want to finish feeling like you could have done another.
Monday - 6-8x 8-10sec hill sprints, then a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - Go for 2M at T pace, take 5 minutes rest, then go 4-6x800 at 5k pace with equal rest. Grass surface is best for this!
Wednesday - steady-state run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - Return of Chuck's delight! 3x2k at T pace with 2:00 rest, then 1x1k about 10sec faster. So if your T pace has you running your 2ks in 8:00, run your 1k in 3:50ish. After full recovery, go 4x200 at mile pace.
Saturday - same as Monday
Sunday - long run!
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