(11/25-12/1): The Season Grand Finale

Hello.

The GSTC Weekly Email is a collaborative effort to bring club membership an accurate and entertaining update on all team events, runs, results, workouts, quotes, and even mishaps every Sunday night.  It is also often referred to as "The Email" or, by more prominent members of the running community, "error-fraught spam."  If you'd like to submit anything that would contribute to any of these sections, please email us! 

 

Thursday: Final Grand Prix Race of '13 

Enclave Champions Will Be....North or Central?

 

Glen Ridge- Thursday is the grand finale of the 2013 USATF-NJ Grand Prix Championship Season, and it should be a memorable final chapter at the Ashenfelter 8k.  The men and the women, both undefeated after seven team races, look to close out their perfects seasons with a final win.  In the Overall Grand Prix Championship, the club hopes to build on their 160 point lead, cementing their first overall team title in club history. 

 

That said, a few questions remain unanswered.

 

First, will the GSTC score the most points in the USATF-NJ Grand Prix history?  Right now, after the women's masters 10k championship, they sit with 515 points.  They will most certainly become the second highest scoring team in history after Thanksgiving, but will they top the 2005 Morris County Striders total of 577?  That's 62 points in one race…a reasonable, yet challenging ambition.  See the team scores, not counting Giralda Farms, here.

 

Second, who will win the first annual GSTC Brouhaha Contest?  Currently, just four points separate three enclaves: Central, North, and Princeton.  While we applaud their creativity, flashy enclave shirts (see attachment) isn't going to score the Princeton Enclave the points they desperately need to mount a big comeback in this final team championship race.  It should be an interesting grand finale.

 

Finally, who will crack the top ten in the club's all time 8k list?  Last week, Paul Matuszak came seconds away from breaking the club 8k record.  With a handful of men and women, like Paul, in the best shapes of their lives, and with a super flat and fast Ashenfelter course waiting them all Thursday, the record book will certainly be under assault at 9:00am Thursday morning.

 

Register here (closes Tuesday 3:00pm)  

 

GSTC Men's Lineups 3.0

Team Turkey: Chris Croff, Tony Harris, Ashwin Anatharaman, Edsel Flores, TJ Zablocki, Sean Cust, Norbert Kuter

Team Sweet Potato: Chris Johnson, Sean Donohue, Ted Doyle, Josh Neyhart, Ken Walsh, Brian Harris

Team Cranberry Sauce: Ken Goglas, Kyle Price, Matt Eder, Chuck Schneekloth, Zak Martins, Mohammed El Hedi Bahri

Team Mashed Potatoes: Mike Anis, Joe Zeoli, James Lothian, Saikumar Medicherla, Nick Waclawski, Ryan Degregorio, Mark Parisen

Team Stuffing: Steve Mennitt, Paul Matuszak, Keith Gruchacz, Rob Marczydlo, Kyle Flyer, Michael Mudrak, Ken Huryk

 

GSTC Women's Lineup 3.0

Grumpy Cats: Cheyenne Ogletree, Alyssa Douma, Kristin Cupido, Sarah Schillaci, Vanessa Chafos

Pink Panthers: Danielle Czhola,  Erika Meling,  Chelsea Callan, Angela Dunn,  Christina Chafos   

Thundercats: Karen Auteri, Allie Dublinski, Christine Mockenhaupt, Aysha Mirza, Jennifer Lucas, Heather Gardiner-McDermott, 

Wild Cats: Diana Angi-Stavrou, Jennifer Dos Santos, Amy Denholtz, Terri Rozyla, Kat Berka, Ayanna Keller, Sakina Namazi      

 

ENCLAVE LEADERS: ONE RACE REMAINING

1st- Central Enclave- 8 points (2+3+2+1)

2nd- North Enclave- 9 points (3+1+1+4)

3rd- Princeton Enclave- 12 points (1+2+7+2)

4th- South Enclave- 19 points (7+6+3+3)

5th- Morristown Enclave- 20 points (6+5+4+5)

6th- Beach Enclave- 21 points (4+4+6+7)

7th- Jersey City Enclave- 22 points (5+6+5+6)

 

RESULTS: Four Brouhaha Races

Race #1  Belmar Chase 5k: 1-Princeton 7, 2-Central 10, 3-North 13, 4-Beach 28, 5-Jersey City 32, 6-Morristown 43, 7-South INC

Race #2  Half Marathon: 1-North 23, 2-Princeton 34, 3-Central 36, 4-Beach 64, 5-Morristown 70, 6-Jersey City INC, 6-South INC.

Race #3 5k Cross Country: 1-North 24, 2-Central 25, 3-South 39, 4- Morristown 64, 5-Jersey City 78, 6-Beach 98, 7-Princeton 132

Race #4  8k Cross Country: 1-Central 13, 2-Princeton 20, 3-South 22, 4-North 23, 5-Morristown 45, 6-Jersey City 78, 7-Beach INC

 

 

This Week's Results

On Saturday's Manasquan Turkey Trot, the G-Club put three in the top five:  Kyle Price wonthe 5 miler in 26:20, Zak Kudlak (Beach Enclave) was 4^th in 27:45, and Ken Walsh finished 5^th in 28:40.

 

At the NYRR Race to Deliver 4 Miler, Margarita Ravera Romero ran 38:42, dipping just under 10:00/mile pace. 

 

***Have a result?  Email us, and we'll make you famous!***

 

Team Runs: Small on Thanksgiving Week

Monday: Sprints/Jumps/Hurdles Practice: 5:30 @ Highland Park HS

Monday: Central Enclave 6pm @ Rutgers Student Center

Monday: Princeton Enclave 3pm @ Turning Basin Park (Alexander Road)

Monday: North Enclave 7pm @ 32 Franklin Ave, Saddle Brook

Tuesday: Central Enclave 5:30pm @ Rutgers Student Center

Tuesday: South Enclave 6:30 @ talk to Angela Dunn!

Tuesday:  Princeton Enclave 3:30pm # Turning Basin Park (Alexander Road)

Wednesday: Princeton Enclave 3pm @ Turning Basin Park (Princeton/Alexander Rd)

Wednesday: Central Enclave 6pm @ Rutgers Student Center

Wednesday: Morristown Enclave 6:15pm @ Morristown Running Company

Thursday: ASHENFELTER 8K TEAM CHAMPIONSHIPS 9:00AM

Friday: North Enclave TBA

Saturday: North Enclave track workout

Sunday: Columbia Trail 24 Schooleys Mountain Road, Long Valley 9am

Facebook event here.

GSTC TRIVIA

What other "sport" does Morristown Enclave Woody Kongsamut both play and coach when he is not running?

Dead Giveaway HINT:  It was not until 1900 that Spain, the mother of the sport, came to have a distinct school of her own, under the Spanish master, Don Adelardo Sanz.

 

Steady Striders

By Amy Denholtz

This past weekend the steady striders took on a new 5 mile stretch of the D&R Canal towpath, starting in Somerset and ending in South Bound Brook.  This  upcoming week and weekend, at least three steady striders will participate in the Thanksgiving Day Ashenfelter 8k race.  The group will also meet with the team on Sunday, December 1, at 9am, for a run along the Columbia Trail, located at 24 Schooleys Mountain Road in Long Valley.  The following weekend, the steady striders will conquer a new leg of the towpath.  Email Amy, at adenholtz@gmail.com, to RSVP for the race or the long run this week, or to ask any questions.

 

TEAM STUFF

Saturday Night, 1/18: GSTC Banquet @ Rutgers University

Sunday Morning, 2/23: Road Relays  www.roadrelays.org

Buy team gear here------->  http://phenetix.com/lab2/#top

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC

 

Gold Star

 by Ashwin Anantharaman

Margarita Soledad Ravera Romero

Margarita is 52 years old from Uruguay, South America.She had a health scare Feb 14... and spent my Valantine's Day admitted in the hospital. That was her wake up call from having a sedentary life,  being overweight and just a couch potato.She found out,  She couldnt train or run by herself and I needed someone beside me to help me go further, stay motivated, and be my running buddy...so I decided to join a running club and I am so grateful I choose GSTC.She was looking for a club that has runs for beginners like her; "couch to 5K", Amy's group, seemed perfect for her.  She joined GSTC on October 8th and a couple weeks later met the group. She says everyone has been very welcoming and great!  As you can see, it's been less than 3 months of running so she doesn't have any defined "pre run rituals"  but yes she likes to have pasta for dinner the night before a race day and she doesn't ever feel guilty. She has bananas all the time...before training, before gym, before racing!

Her goals are changing constantly, inmediatelly after reaching one, I set the next one. When she started, 1 mile was a goal, then 5k, then 5miles....always happy and proud to reach them...but never satisfied. She wants to be able to run 10 miles by January because she  registered for a 15k next Valantine's, eventually hitting the marathon by the end of the year. She focuses more in completing every race than the timing of each one. She remembers  a race at NY Central Park 4M "Race to Deliver" 38:45."  She will remember the satisfaction of crossing the finish line of everyone she did. She has already run 10 races from 1M to 6M most on roads, one on trail. Besides running she loves gardening and home improvement.

SaiKumar Medicherla

Sai joined GSTC towards the end of the summer. He saw the team running at meets during the spring when he was with the Middlesex County College team and  thought that the team was really good as a whole and the people seemed to liked what they were doing!  Before a race, he usually goes for about a mile jog to warm up and do a lot of moving stretches constantly to stay loose until the race.He has to go to the bathroom a few mins before a race. There's no way he can run a good time without emptying my stomach. 

His goals are to stay in shape because he is joining the National Guard next year and he wants be in good physical condition before he leaves for training. He wants to get under 1:57 in the 800m and that's really all he is focused on right now. Outside of running, he loves being with my friends and staying in with them and pulling all nighters playing video games! He also loves watching tv with his top three shows being How I Met Your Mother, The Walking Dead, and The Game Of Thrones. 

Quotes of the Week

"Game 7 for the hobby joggers of NJ!  Sports!"  -Steve Mennitt, in response to an email containing the above article about Goglas, Ashenfelter, and the Grand Prix's grand finale this Thursday

 

"Attention wonderful south jersey!  Our workout tomorrow has been moved from Gateway high School to Delsea High School."  -Angela Dunn, women's co-captain, via FB.  (it isn't everyday you see the word "wonderful" preceding "south jersey")

 

"That's an honor.  Tim Morgan is a lovable guy.  Nobody loves a hater."  -Josh Neyhart, via FB, defending his many TMA nominations to Ashwin Anantharaman, while also calling Ashwin the eventual winner of the "hater's ball this year."

 

"And the award for most thorough email of the week goes to James Luginsland, GSTC Throws Coach."  -Ken Goglas, via email, responding to James' very detailed email updates on the GSTC throwing squad.  It's impressive.

 

"Anis fixed like 8 things on Mennitt's car.  Dr. Anis.  Auto repairman.  Teammate.  Beard aficionado.  What can't he do?"  -Josh Neyhart, via text message, regarding Central Enclave run earlier this week

 

"I've had a lot of crappy races, but I'm in shape and I want to make a last minute case for Oregon, even if it is the last guy on a C team, so I'm going down swinging."  -Ken Walsh, via FB message.

 

"Solid lift today, working on that consistent strength: power cleans 3x5 135, 135, 135, 135, 135, back squat 4x8 225, 225, 225, 225, Bulgarian squat 3x6 40's, 40's, rdl 4x8, 8, 7, 5, 225, 225, 225, 225 abs and stretching."  -Kevin Persson, via FB post.  (We assume this means he is getting ready for a fast indoor track season.  Then again, who doesn't enjoy a good ol' Bulgarian Squat session, whatever those may be?)

 

"SICK workout with Alyssa through the fountains of Wayne.  Another Christmas miracle that we got it done.  #spiritweek #alyssafellinahole #shesokay"  -Sarah Kay, via FB post, regartding her Friday night session with Alyssa Douma. (we pondered all weekend if falling in a hole is enough for a TMA)

 

"11 minute 2 mile and ended (the last 400m interval) in 62.  Every time I finished a set I turned around and watched your ghost runner finishing."  -David "Delaware Dave" Fett, via text.  The guy runs one good race and suddenly he's full of trash talk

 

"Do we have a race on April 13^th?"  -Robert Klink, via text message. (either this is one committed guy to the GSTC racing schedule, or he is the world's best planner)

 

"We are aiming for world domination."  -Prudence Jones, to Aysha Mirza, regarding the GSTC goals in 2014.  (perhaps a bit of hyperbole, but…we like the enthusiasm)

 

"While everyone's out getting hammered, I'm about to hit the gym to fo a workout at 10pm on a Saturday night.  The heart wants what it wants."  -high jumper Giuseppe Francesco, via FB post.  (we love this guy, btw)

 

"Frozen toes + numb face + runny nose = a finished workout!.....now time for my heated blanket."  -sprinter Quanisha Booker, via FB post

 

"Nice work this morning everyone!  That was some nasty cold wind, there are surely some scaredy cats that stayed in bed to hide from it.  When they race us, they will get beat."  -Dr. Mike Anis, via FB post, regarding the 35+ mph winds today during the team long run

 

"If you are looking to quickly locate crazy people, look no further than the sport of running.  I mean that in the best and worst ways."  -Steve Mennitt, FB post, after an intensely cold and windy team run

 

"Funny?  I don't find some stranger coming into my car and, within twenty minutes, changing all my preset radio stations funny."  -Paul Mataszak, at Leadership Team meeting today, when talking about a "humorous" GSTC long jumper he drove to the national championships this June. 

 

"That run was hard.  There were times my brain weren't working.  I thought I was eating ice cream with my brain freeze."  -Adin Mickle, regarding this today's frigid long run

 

"Finals?  Your mom is worried about your finals?  This is Rutgers, not Princeton, Dave."  -Josh Neyhart, to Rutgers junior David Fett, regarding his mom's anxiety about his competing at the national cross country championships the weekend before finals.

 

"I figure it's an untapped resource—Mennitt surely doesn't go there, right?"  -Peter Bolgert, regarding his Saturday plans to study at the Rutgers University library.  (no, we are pretty sure Mennitt has never been to a library, ever, despite his many college women pursuits)

 

Meet Coach Jason Kilderry

 

We would like to welcome Coach Jason Kilderry to the club.  Jason ran for Rowan University 8 years ago, but his true strengths lie in evidence-based coaching and exercise physiology.  Although Jason mostly competes in aquavelos these days due to some old injuries, his passion will always still be coaching runners from beginner to elite.  Jason reached out to me because he was very impressed with the club's organization, camaraderie, and passion for the sport of running, and he wanted to make himself available as a resource to the club.  Whether you have a question about training, nutrition, or recovery, feel free to either inbox Jason or post your question on our board so everyone can chime in.  His email address is coachjason@etacoach.com, and here is his monthly training tip.

 

Typically, when trying to improve their finishing kick, the runner will do lots of high intensity shorter intervals (200-600m repeats) specifically targeting their vVO2 max (velocity at VO2 max) or anaerobic capacity.  The great part about training in general is that no matter which intensity you train at, you will train many different physiological systems.  This is because your training physiology is a continuum.  Think of a shooting guard in the NBA.  If he wants to improve his three point shooting field goal percentage, he is going to practice by shooting a lot more three point shots.  When he does this, it will indeed increase his three point shooting field goal percentage, but there is a very good chance it will improve his overall field goal percentage as well.  Your physiology works in the same way.  So Mo (Farah) focuses on higher intensities to improve his finishing kick and 1500m race times, it will pay off in the big picture by making him faster in his 5k and 10k races.

 

The take-away message here is that no matter what intensity you run at, you can see improvements in all distances for which you are training.  This does not mean you can just train by doing short and fast intervals all the time and continue to see major gains.  If you're new to the sport of running, you can get away with this for a fairly long time, but not so much if you're a fairly seasoned runner.  Your workouts must target multiple physiological systems and be well planned out, progressive, and systematic to ensure the proper timing of each workout leading up to your key race.  The last important thing to keep in mind is the closer you get to your race, the more specific your workouts should be to mimic the paces/intensities you will be running/racing on race day!

 

Tim Morgan Award

It's a slow week, so Ashwin Anantharaman gets a nod for, once again, being the final submission for the weekly email.  He may run fast, but he sure isn't "Curry in a Hurry" when it comes to reporting the weekly Gold Star! 

 

This Week in Training

by Chris Tafelski

ASHENFELTER!

 

Monday - Run your typical Monday distance run, but make it a light fartlek with some 1-2 minute pickups at race pace.  You want to finish the run feeling light and fast.

Tuesday - 40-60 mins, followed by 4x200 at about mile pace.  Think of them as long strides.

Wednesday - shakeout!

Thursday - RACE

Friday - Recovery run.  Lots of stuff to recover from on the day after Thanksgiving.

Saturday - another fartlek day, like Monday - get some light pickups in, but you're really still looking to recover.  Keep it off the clock and just go by feel.

Sunday - Long run.

 

Trivia Answer

Fencing.  Duh.  We did, afterall, say Don Adelardo Sanz, a household name like "Bill Gates" and "Snooki" here in NJ. 

(11/18-11/24): Chaput Breaks GSTC Marathon Record; Ashenfelter Lineups

ASHENFELTER: LINEUPS 2.0

The final grand prix team race is upon us!  Please pre-register here, and if you want to hop in….email us, it isn't too late, and we'll add you to a team.  The GSTC is excited to clinch the club's first Overall Grand Prix Team Title on Thanksgiving morning…be there when we do it!   

 Men's Lineups, Version 2.0

 Team Turkey: Chris Croff, Tony Harris, Ashwin Anatharaman, Tim Paziora, Rob Nihen, Edsel Flores, Sean Cust

Team Sweet Potato: Chris Johnson, Sean Donohue, Ted Doyle, Josh Neyhart, Ken Walsh, Dave Dos Santos

Team Cranberry Sauce: Ken Goglas, Kyle Price, Matt Eder, Chuck Schneekloth, Zak Martins, Mohammed El Hedi Bahri

Team Mashed Potatoes: Eric Dubois, Mike Anis, Andre Golato, Joe Zeoli, James Lothian, Saikumar Medicherla

Team Stuffing: Steve Mennitt, Paul Matuszak, Keith Gruchacz, Rob Marczydlo, Kyle Flyer, Michael Mudrak

Team Apple Pie: Brian Harris, Norbert Kuter, Mark Parisen, TJ Zablocki, Ryan Degregorio

Women's Lineups, Version 2.0

Grumpy Cats: Cheyenne Ogletree, Alyssa Douma, Kristin Cupido, Sarah Schillaci, Karen Auteri, 

Pink Panthers: Danielle Czhola,  Erika Meling,  Chelsea Callan, Angela Dunn,  Heather Gardiner-McDermott 

Thundercats: Christine Mockenhaupt, Aysha Mirza, Jennifer Lucas, Vanessa Chafos,  Christina Chafos  

Wild Cats: Diana Angi-Stavrou, Amy Denholtz, Terri Rozyla, Kat Berka, Ayanna Keller, Sakina Namazi

 

 

Golden Weekend Results 

Chaput Breaks GSTC Marathon Record

Philly- Katie Chaput ran even 6:45 splits, "felt great until mile 25", and crossed the finish line in 2:57:02, breaking the GSTC marathon club record by nearly nine minutes.  Averaging 6:45 for the entire race, she was 9^th in her age group, 23rd women finisher, and 221^st overall.  After cruising the first 10k in 41:59, she went through the half marathon in 1:28:40, and hit 30k in 2:05:50.  The Princeton Enclave hosted a press conference afterward, reasserting their claim as the best enclave in the club.

 Bryan McDonnell ran the GSTC #8 time in club history, finishing in 2:44:03, while teammates Stephanie Donatone (3:36:42) and Tom Lee (3:51:36) also competed in the full.  In the half marathon, Joe Zeoli ran 74:36, while Kristen Prazenica ran 1:35:07.

 

Rothman 8k: Matuszak Runs GSTC #2 8k

Philly- On the Saturday before the Philly Marathon, two GSTC'ers rocked the flat and fast 8k course.  Paul Matuszak finished 19^th overall in 24:58, the #2 fastest time in GSTC history for the distance.  The club record holder, Chris Heibell (24:48), also competed, finishing 30^th in 26:02.  Not bad for being 'retired', although he would have been the third female finisher on Saturday.

 

Brooklyn Marathon: Bonica PRs

NYC- Recently married Steve Bonica ran a ninety second PR, finishing the hilly course in 2:57:18.   

 

Delaware Canal Half Marathon: DeCarlo Finishes 2^nd

Bucks County- Rob DeCarlo ran the Delaware Half Marathon Saturday in 1:24:08, just off his 2010 PR, good enough for second place.  Master's captain Jeff Blough finished in 2:20:51.

 

Auteri Runs First GSTC Race on…. A Cruise

We love Peter Auteri's love for the sport!  Despite "overeating and staying up late", he finished in 23:04 while docked near Lake Buena Vista, Florida.    

 

Harris Wins AG in 5k; Sandi 2nd 

Wayne- Masters Blaster Brian Harris won his 50-54 age group and finished 8^th overall this weekend in the Race for Hope 5k.  He ran 19:48 and reported an awesome quote of the week from the race…see below.

Fellow masters teammate Sandi Kaspszyk was second overall women in the Festival of Lights 5k.  We don't know her time, or where this even happened, but we loved her picture on Facebook...see attached!

************As always, please email your results to gardenstatetrackclub@gmail.com.  We would love to put you in here, but we need to know what you did first!!******

 

WEEK #4: President's Award

This week's award recognizes commitment, dedication, loyalty, and to some degree, blind faith.  In 2010, when the GSTC was in its fledgling embryonic stages, Mike Anis called the GSTC headquarters.  He asked a bunch of questions.  He came to a few runs.  Within a few weeks, he left RVRR, the defending USATF-NJ Grand Prix Champions, and joined the GSTC—at the time, a bunch of Rutgers kids and New Brunswick High School students.  He was the first "real" runner to join the club.  A month later, he respectfully accepted his 2011 Road Relays partner as a sophomore girl from New Brunswick who could barely run 8:00 pace.  He has been in attendance for every single important club milestone, including the two earliest ones: the Penn Relays Distance Classic win in April of 2011 and the President's Cup victory in June 2011, whereas he was in the team's top five in both races.  He scored the first GSTC point in a club national track and field championship meet, squeezing a 6^th place in the 3,000m steeplechase in 2012….in the pouring rain.  In 2013, he finished eighth in the same event, contributing a point to the overall team national title.  He has donated several pieces of his new running gear to GSTC sprinters, and he is the ONLY GSTC ATHLETE to compete in all five club national championships: 2011 XC (Seattle), 2011 track (NYC), 2012 XC (Kentucky), 2013 track (NYC), and 2013 XC (Oregon).  He attends enclave runs seemingly everywhere, despite a work schedule that makes this quite difficult.  And, if you haven't noticed, he's re-written his personal record books recently, from the mile to the marathon.  If everyone on the club was like Mike Anis, well…..it would be weird to have women on the team with beards.  Facial hair aside, Mike Anis gets this week's President's Award for being the epitome of a team player who strives for both personal improvement and the betterment of the club through consistent involvement in the team in many priceless ways.  And, had he not made a blind leap of faith in January of 2011….it's hard to say where the GSTC would truly be right now.   

GSTC Trivia

Besides Anis, who is the only other GSTC member who has run club cross country nationals in all three club appearances-- 2011, 2012, and is also running in 2013?

 

Steady Striders: Update and Results

This coming Saturday, Nov. 23rd, at 9am, the steady striders will take on another portion of the D&R Canal towpath, beginning at the "5 Mile Lock," in the parking area off of Easton Ave (in Somerset, NJ) across from the Rt. 287 North ramp (near exit 10) and heading north/west into South Bound Brook.  The "5 Mile Lock" can be found on the map at http://www.dandrcanal.com/park_map03.html, and on page 16 of the 38 page-pdf of http://www.state.nj.us/transportation/commuter/bike/application3/pdf/EastCoastGreenway.pdf.  Please email Amy, atadenholtz@gmail.com, to RSVP or to ask any questions.

 

On Saturday, Nov. 9, Amy Denholtz ran the Trenton Double Cross Half Marathon, an RRCA-NJ Grand Prix race, in 2:24.36.  
In Matawan, Sunday Nov. 10, Margarita Soledad Ravera Romero ran the 6-mile Hashathon trail race in 1:16.
Earlier in November, Sakina Namazi and Melissa Russell ran the Princeton Half Marathon, finishing their first race of that distance in 2:24.14 and2:33.47, respectively. 

 

Team Stuff

Saturday Night, 1/18: GSTC Banquet @ Rutgers University

Sunday Morning, 2/23: Road Relays  www.roadrelays.org

Buy team gear here------->  http://phenetix.com/lab2/#top

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC

 

Team Runs: Come Holla at Us

Monday: Sprints/Jumps/Hurdles Practice: 5:30 @ Highland Park HS

Monday: Central Enclave 6pm @ Rutgers Student Center

Monday: Princeton Enclave 3pm @ Turning Point Basin

Monday: North Enclave 6pm @ Reggio's Pizza Parlour, 895 Magie Ave, Union

Tuesday: Central Enclave 5:30pm @ Rutgers Student Center

Tuesday: Beach Enclave 6pm @ Sneaker Factory in Pier Village, Long Branch

Tuesday: North Enclave 5:30pm @ Ridgewood Running Company

Wednesday: Princeton Enclave 3pm @ Turning Basin Park (Princeton/Alexander Rd)

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 6pm @ Tryon Field, 64 Darwin Ave, Rutherford

Thursday: North Enclave 5:30pm @ Ridgewood Running Company

Thursday: Central Enclave 6pm @ Rutgers Student Center

Friday: Central Enclave 4pm @ Rutgers Student Center    

Friday: Princeton Enclave 3pm  @ Turning Basin Park (Alexander Road)     

Saturday:  Sprints/Jumps/Hurdles Practice: 9:30am @ Highland Park HS

Saturday: Morristown Enclave 9am @ Morristown Running Company

Sunday:  TEAM RUN 9AM at Rosedale Park 412 Federal City Rd Pennington, NJ 08534

*****LEADERSHIP TEAM MEETING TO FOLLOW LONG RUN******

 

Gold Star: Recognizing Club Members

By Ashwin Anantharaman

Nicole Salge

Nicole joined gstc early November of this year. She joined because she wanted to be part of a team again and run/race with people who are motivated and always trying to improve. This club stood out to her more than any other, too, because of its success! Before runs she does a short warm-up jog and some dynamic drills. The day before a race she usually just does an easy run with strides or pick-ups at the end, and stretch. The night before (she claims to be weird) she has to put my legs up on a wall for a couple minutes before I go to sleep.. and the day of, right before a race she eats cinnamon altoids which she has been doingfor a few years now. Right now her goal is to break 19 in a 5k, and in general she would love some more PRs in everything else too. Her PRs are... 800m - 2:18, 1500m - 4:48, Mile - 5:17, 5K - 19:10, 6K - 23:32. Her hobbies outside of running... I mostly like to hang out with friends. Her love trying new things, mostly because then she doesn't get bored. She loves any kind of art too. Mostly drawing, but she thinks photography is a lot of fun and she likes making crafts

 

Matthew Cerbone

 Matt joined gstc this year back in August. He joined because he wanted to run and compete at a college level with a great team, and to meet new people.He has to eat pasta the night before. On the way to a race he likes to just relax and listen to some music. When he is actually at the meet he doesn't really have any rituals. Before the race he just stretches, gets focused and wait. Right before the race on the line, his routine is to kick both legs up before getting set and to be if not the last, one of the last people to get set.His goals are to help gstc win Nationals again and for him to win events, and pr as much as possible. His prs are 100: 11.1 and 200: 23. Outside of running, he likes going out with friends, whether it be a night out or just hanging out at someone's house and he enjoys playing/watching sports in general.

 

Quotes of the Week

"The talking heads at USATFNJ HQ are finally in full panic mode. Trying to ignore GSTC and maintain the status quo the last few years has been hard enough, but now you actually have scoring Women's Masters Teams? Must be the South Jersey in me but I'm loving the power shift. Congrats to the women yesterday, especially the front runner who lives in, where's that.....South Jersey? Brouhaha that!"  -Lee Mooney, via email in response to last week's team email

"Hey look that guys is from Garden State Track Club, he'll probably win the race."  -statement overheard by master Brian Harris at the starting line of the Race for Hope 5k in Wayne. 

"But I decided to not go to my Tuesday night class anymore in true GSTC spirit."  -Dave Fett, via text, regarding his ability to attend this week's Tuesday night workout

"I can't even help it- I just love running so much."  -Robyn Evangelist, via FB post.

"Big thanks to the half milers and Rutgers crew for an awesome 10 miler tonight! I may not be able to walk tomorrow but I feel amazing and accomplished now!"  -Chelsea Callan, FB post on GSTC Track and Field page

"It's been over a year since she helped me run my first 20 miler, so this one made my taper into Philly2013 that much more complete!  Thanks Karen Auteri!"  -Tom Lee, via FB post.  It sure does help to have training partners and teammates!

"Don't worry, she gets that a lot."  -Ken Goglas, at Time to Eat Diner after today's team long run, in response to the host's comment upon the team entering, "I don't like Karens."

"Runner's high tonight.  Glorious."  -Pete Klapsogeorge, via FB post

"I know it's cold out, but I have to be ready for my competitors for when the time comes."  -half miler Jaris Rousseau, via FB post. 

"I get to work late if I read the weekly email Monday morning."  -Karen Auteri, at dinner after a Wednesday Morristown Enclave run

"Two words: don't bother me."  -Massoud Messkoub, joking, at the Morristown Rinning Company last Wednesday

"I wear the same pants all week, so I accumulate lots of change."  -Peter Bolgert, offering to pay for meter parking, while looking for a spot in New Brunswick after a Central Enclave run

"I got my mind on my running and my running on my mind."  -Josh Neyhart, via FB.  (EN: Props for the Snoop reference.)

"Two sausage sandwiches in my belly."  -Cheyenne Ogletree, FB post, reflecting deeply on the day in Garfield

"Youuuuuu freaking pulled me through all those repeats!  Couldn't have done it without you!  Thank you!"  -Tiff Schwartz, FB post, thanking her teammates after a track workout. 

"First group run with the Garden State Track Club...feels really great to run with such cool and motivated people again.  YAAAY!"  -Nicole Salge, via FB post, after her first team run.  It just takes coming out once!

"Alright it's go time!! Love you babe."  -Josh Neyhart, via text message, before Friday's tempo run.  Yeah….that was meant for someone else. 

"Tell me if this pace is okay.  I'm still drunk."  -P. Matuszak, to Josh Neyhart, before a long run last weekend in Philly

"I ran into a dumpster."  -Rob Marczydlo, Rutgers freshman and proud Westfield HS alumni and Coach Tafelski product, when explaining the massive cut on his knee at last Friday's Central Enclave team run

"I make excellent homemade chocolate milk for those who come to my place…Just ask Ashwin."  -Mike Fonder, via text, regarding the romantic moments shared by the Princeton Enclave.  This information was verified, however: go run with Fonder from his house, and get homemade chocolate milk.  Not a bad deal.

 "#gstcproudmom"  -Kristen Prazenica, via FB post

"I have run three marathons, and I usually don't talk about them unless it comes up in conversation somehow or if I am asked if I have marathon running experience. I am not looking for praise about my racing history, though I have posted about some notable accomplishments in the past as status updates. I have done that because it is worth sharing as part of life updates in general, and while I don't mind the occasional proverbial pat on the back (whether they be "likes" or utterances of congratulations), I'm not looking for adulation, and that's certainly never been part of my motivation. Plus, one thing I reminded myself about frequently, back when I was still racing, is that in the overall racing field, I'm just not that good - above-average for the local circuit, yes, but I paled in comparison to the top athletes out there. Even if I was a top athlete, however, I would see no reason to boast about it or to seek out praise for my accomplishments."  -Timmy Morgan, breaking down the balance between posting and overposting on FB about running, on FB. We still hope he begins a blog titled either "Morgan's Missives" or "Morgan's Musings."  We've been asking this for months , as die hard fans demand more.

 

 

 

Tim Morgan Award

So, Rob Marczydlo ran into a dumpster. 

Then, Josh Neyhart texts a lovie dovie text message….to the GSTC Weekly Email Editor.  D'oh.

However, the finest nomination this week goes to the two stooges, Neyhart and Steve Mennitt.  Within the first fifteen minutes, Josh faceplanted in Johnson Park, allegedly with several ladies jogging past, all worriedly asking if he was okay.  Miles later, after the run, Mennitt loses his Volvo key….again.  This happened in the summer, for those really keeping tabs on this fine young chap, and for whatever reason, the first time wasn't enough of an inspiration for him to make an extra key.  So, he needed to call Volvo and request them to make a new key for his car….surely an expensive process.  His response when asked why he didn't make an extra key after the first loss?  "I really didn't think this would ever happen again."

 

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 - 6x400 on a 2:30 cycle (go 3:00 if your 400s are longer than 90 seconds), then go 2M at threshold, then go right back into 6x400 on 2:30 cycle.  Run the 400s at 5k pace, but let it drop for the last 3!

Wednesday - steady-state run of 75% long run duration

Thursday - super easy 40-60 mins

Friday - 5xMile.  We did this workout about 3 weeks ago, let's check in with it again.  Try to shave 5-7 off per rep from the last time.

Saturday - same as Monday

Sunday - semi-long run of about 75% your usual long run.

 

 

GSTC Trivia Section

Adin "Milkman" Mickle.  The South Jersey Enclave Co-Captain got this nickname during the nationals cross country race in 2011 in Seattle, Washington.  How, you wonder?  Everywhere we went- bars, airports, gas stations- this guy was buying a glass of milk.  Jeff Perrella's explanation was that "He's a Piney from South Jersey" (meaning, a resident of the swamp lands of the Pine Barrens).  Regardless, he was the club's #3 man in 2011, #5 man in 2012, and has booked his ticket for 2013 to Bend, Oregon.  Only Mike Anis has competed in all three, and we praise his dedication to the sport and the club.  Hail, The Milkman!

   

(11/11-11/17): Brangan Leads GSTC Masters Women to Record Day in Giralda 10k

Masters Women Have Record Day

Brangan Leads Gold as 2^nd Master's Women Finisher

 Madison- For three years, the Garden State Track Club has been known for blistering fast "open" men and women, between the ages of 18-39.  And to some degree, this reputation was an accurate one.

Not anymore. 

The GSTC fielded eight masters women and three scoring teams, with Michelle Brangan finishing as the second overall masters women this weekend at the Giralda Farms 10k USATF-NJ Championships.  Not only did she run an impressive 39:35, she was the third overall woman finisher—not bad for driving two hours to the race that morning from deep south Jersey, the day after standing on her feet all afternoon, coaching her high school team to their first NJSIAA State Championships bid in thirteen years.

In a loaded field of seventeen teams with all the speedy USATF-NJ masters runners in attendance, Brangan teamed up with Sarah Hersey and Jennifer dos Santos to finish 4^th overall in the Women's 40s team contest.  Hersey ran 45:22, good for 5^th in her 40-44 age group, as dos Santos finished in 52:13.  Their 4^th place finish brought in 5 points to the Overall Grand Prix GSTC tally—the highest finish of any GSTC masters women team.

The 40s B Team finished 13^th overall, beating three teams on the windy, hilly course.  Deb Capko ran 49:16, (10^th in her 50-54 age group), Stephanie Edwards finished in 55:29 (4^th in her 50-54 age group), Sue Goglas ran 56:35 (6^th in her 60-64 age group), and Captain Prudence Jones finished in 1:01:27.

Capko, Edwards, and Goglas comprised the GSTC women's 50s team that finished 7^th out of 13^th teams, good for one point toward the overall grand prix overall tally.  Pretty impressive when you consider two of them are in their 60s!

 See the results here. 

More Giralda Farms Action

 Croff Leads a 1-2-3 GSTC Podium Sweep in 10k

Madison- When there's green on the line, the gold uniforms will be, as well. 

Chris Croff, clearly ready for a fast nationals race out in Oregon, scorched the hilly Giralda course in 31:25, the GSTC #2 all-time 10k performance.  Just thirteen seconds off Jeff Perrella's club record from the Newport 10,000 in 2012, Croff pocketed the $200 in prize money for his 5:03/mile average.  Steve Mennitt finished 2^nd in 32:15, a few ticks off his all-time PR (31:49/Newport 10k), but good enough for the $150 silver medal prize.  Mike Anis grabbed third in 33:14, a 17 second PR, for the $100 prize money for the bronze finish.  Mark Miniverni ran a thirteen second PR, finishing in 38:28, while Allie Dublinksi was 6^th women in 40:38, as she begins the recovery journey over mono.

 

 GSTC Sweeps Top 5 in Giralda 5k

Madison- While the black and gold swept the top five spots in the Giralda 5k, the most impressive finish was Woody Kongsamut.  The Morristown Enclave Captain, the Chase Pack Captain, and the head of the GSTC Finance Committee, Kongsamut has steadily shaved seconds off his 5k PR over the past 1.5 years.  That said, this afternoon, despite very non-ideal conditions- including a sizable hill and chilly cross-wind throughout the entire race- he broke 19:00 for the first time, PRing in 18:57.  His improvements are a real testament to what can happen with consistency and hard work.

 The top five overall spots in the 5k were Chuck Schneekloth (16:39), Ricky Garcia (16:52), Jaris Rousseau (17:09), Mike Saparito (17:27), and Wismith Francois (17:38).  Mark Parisen finished seventh in 18:12, while Kristen Prazenica was the 4^th overall woman in 20:19.  Sandi Kaspszyk, recovering from her recently broken wrist, finished in 21:35, good for fourth masters.  She teamed up with daughter Abby to finish 2^nd of 12 teams in the mother-daughter competition under team "Grizzly Bears."

Check out the 5k results here.

Czohla Leads GSTC Sweep of Spots 1-10 in GSP 5k

Paramus- The GSTC ladies had an incredible showing at the Garden State Plaza 5k this morning, as they swept the top ten places chasing the 82% PLP standard for the USATF-NJ travel stipend.

Danielle Czohla won the race in 18:27, averaging 5:57/mile for the W.  Just behind her were teammates Alyssa Douma (18:34), Chelsea Callan (19:04), Robyn Evangelist (19:13), Angela Dunn (19:20), Karen Auteri (19:38), Brittany McCann (19:51), Cathy Stutzman (20:23), Tiff Schwartz (20:56), and Shanna Beairsto (21:55).  As she creeps just days away from becoming a masters runner, Joan Darnsteadt ran 24:29, 1st in her 35-39 age group and 15th overall.  

On the men's side, Princeton Enclave Captain, and also the only known person to own a GSTC hooded sweatshirt, Mike Fonder smoked the course in 15:34, averaging 5:01 pace for the win.  Josh Neyhart was 2nd (16:36), as Ken Walsh (7th, 18:02), Kyle Price (8th, 18:03, Rob DeCarlo (12th,18:35), Ruscel Kirkland (42nd, 21:25)also cracked the top fifty finishers in the 379 person race

Results can be found here. 

 

Cupido Races at Marine Corps

Washington DC- Kristin Cupido ran the Marine Corps Marathon two weeks ago in 3:21:29.  14^th in her age group, 108^th female finisher, and 878^th overall finisher, Kristin's time ranks as #6 in the all-time GSTC list.

  

Ultra Zablockis

How did you spend your Saturday night with your significant other?  If you were Jill and TJ Zablocki,  you competed at the NJ Trail Series race called One Day at the Fair. There were 24, 12, and 6 hour races as well as 50k and marathon. They did the 12 hour race which started at 9pm on Saturday and ended Sunday at 9am. 

Jill finished 1st female and 4th overall with 63 miles completed in 11:52:39. This was a 2 mile PR. TJ finished 2nd male and 2nd overall with 68 miles completed in 11:49:17. This was a 13 mile PR.

 Meanwhile, most of their teammates ate ice cream and watched a movie.  

 

************As always, please email your results to gardenstatetrackclub@gmail.com.  We would love to put you in here, but we need to know what you did first!!******

 

Here We Go: Ashenfelter Lineups!

Are you interested in hopping in?  It ain't too late!  Holla at us….and we shall add you to a team!  It's the last team race of 2013!!!   And it's going down Thanksgiving morning....get your workout in before the big meal!

 

Women Lineups, Version 1.0

Grumpy Cats: Cheyenne Ogletree, Alyssa Douma, Danielle Czhola, Sarah Schillaci, Jennifer Lucas

Pink Panthers: Angela Dunn, Kristin Cupido, Heather Gardiner-McDermott, Karen Auteri, Christina Chafos

Thundercats: Vanessa Chafos, Christine Mockenhaupt, Aysha Mirza, Amy Denholtz, Sakina Namazi, Terri Rozyla, Kat Berka, Diana Angi-Stavrou

 

Men's Lineups: Version 1.0

Team Turkey: Chris Croff, Tony Harris, Ashwin Anatharaman, Tim Paziora, Rob Nihen, Edsel Flores, Sean Cust

Team Sweet Potato: Chris Johnson, Sean Donohue, Ted Doyle, Josh Neyhart, Ken Walsh, Dave Dos Santos

Team Cranberry Sauce: Ken Goglas, Kyle Price, Matt Eder, Chuck Schneekloth, Zak Martins, Mohammed El Hedi Bahri

Team Mashed Potatoes: Eric Dubois, Mike Anis, Andre Goalto, Joe Zeoli, James Lothian, Saikumar Medicherla

Team Stuffing: Steve Mennitt, Paul Matuszak, Keith Gruchacz, Rob Marczydlo, Kyle Flyer, Michael Mudrak

Team Apple Pie: Brian Harris, Norbert Kuter, Mark Parisen, TJ Zablocki, Ryan Degregorio

 

 

WEEK #3: President's Award

This week's President's Award goes to GSTC sprinter Marquis Cole.  In 2012, he was a vital part of the sprint program, earning spots on both the 4x100 and 4x400 relay.  However, he did not compete in 2013.  Why?  He was serving our country in Afghanistan, spending seven months in one of the most dangerous parts of the war.

After the 2012 season, he received training in Ft. Lee, Virginia on aerial transportation.  From there, the air force flew him to war, serving as transportation support staff.  He was in charge of getting supplies to coalition forces at war, along with transporting soldiers- both alive and deceased- out of the country and back into the USA.  Designing load plans can evidently be very tricky, as arranging and preparing cargo for flights- such as medical supplies, donated boxes of blood, etc. have myriad regulations that need to be followed.

Upon his return to America, Cole continues to live and work at the McGuire Air Force base—about a two hour, round-trip drive to practice, which he does religiously.  We salute Marquis- not just for his Herculean efforts to attend practice regularly- but for his courageous service to our country. 

GSTC Trivia

Since opening its doors in the late fall of 2010, how many emails have the club received over the past three years?

 

Team Stuff: Odds and Ends

Saturday Night, 1/18: GSTC Banquet @ Rutgers University

Sunday Morning, 2/23: Road Relays  www.roadrelays.org

Buy team gear here------->  http://phenetix.com/lab2/#top

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC

 

Team Runs: It's Easier With Teammates!

Monday: Sprints/Jumps/Hurdles Practice: 5:30 @ Highland Park HS

Monday: Central Enclave 6pm @ Rutgers Student Center

Monday: Princeton Enclave 3pm @ Turning Point Basin

Tuesday: Central Enclave 5:30pm @ Rutgers Student Center

Tuesday: Beach Enclave 6pm @ Sneaker Factory in Pier Village, Long Branch

Tuesday: North Enclave 5:30pm @ Ridgewood Running Company

Wednesday: Princeton Enclave 3pm @ Turning Basin Park (Princeton/Alexander Rd)

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 6pm @ Tryon Field, Rutherford track workout!

Thursday: North Enclave 7pm @ Ridgewood Running Company- special event "ASICS Light Show" then food afterward at The Office in Ridgewood

Thursday: Central Enclave 6pm @ Rutgers Student Center

Friday: Central Enclave 4pm @ Rutgers Student Center    

Friday: Princeton Enclave 3pm  @ Turning Basin Park (Alexander Road)     

Saturday:  Sprints/Jumps/Hurdles Practice: 9:30am @ Highland Park HS

Saturday: Morristown Enclave 9am @ Morristown Running Company

Sunday:  LONG RUN at RIVER ROAD

 

GSTC Steady Striders

By Amy Denholtz

Congrats to the many steady striders who raced this past weekend - Prudence, our co-captain who ran Giralda Farms; Margarita, who ran the 6-mile Hashathon trail race; and Amy who ran the Trenton Double Cross Half Marathon!  A belated congratulations to Sakina and Melissa who finished their first half marathon the previous week, the Princeton Half Marathon!

This weekend the steady striders will meet for a run beginning with the GSTC team, at 9am on Sunday, November 17 at River Road Park in Bedminster, NJ.  Please email Amy, at adenholtz@gmail.com, with any questions, or RSVP to the team run at https://www.facebook.com/events/186930638159507/.  Next Saturday, Nov. 23rd, the group will tackle another leg of the D&R Canal towpath.

 

 

Gold Star

By Ashwin Anantharaman

Greg Petrov

Greg at only 13 years old joined Garden State in September so he could become a better runner. His goals this year are to crack 1:33:30 on a half marathon and to crack 37:30 on the 10k. He hopes to run a 17:30 5k by the end of this year. So far his pr for the half is 1:34:45, and 38:03 for the 10k. His 5k pr is 17:56 but he hasn't run a 5k in a while. His pre race routine is to run a mile at a really slow pace, stretch out, and to mentally prepare myself for the upcoming race. He love to play football, soccer, basketball, ski (during the winter), and hangout with my friends in my free time when not running.

 

Michelle Brangan 

Michele rocked the gold and black for the first time at the Giralda Farms 10k helping the masters 40 ladies take 4th place with an impressive time of 39:34.  Before races she wakes-up and spends the rest of the morning in the bathroom...always have racers stomach. If the race is early, she won't eat...but she drinks as much water as she can.  If late...just a bowl of cereal.  When she gets there, she makes sure to warm-up at least 10-minutes...then stretch then just be nervous until the gun goes off.She just started running races longer than 5k's, and seems to be having a lot of success with them as she is running faster than ever!  Her normal times in college and high school were in the 19:30's...She does remember running an 18:23 at 28 in college, but she is consistently under 19:00 now...having just run an 18:32! Outside of running  she coaches cross-country for Gateway/Woodbury and spends time with her 2 year old.

 

 

GSTC Personal Training Weekly Tip

By Alyssa Douma

Build strength and prevent injury with the mini-band.  Want to lear more?  Check it out here!

http://gstcpersonaltraining.blogspot.com/

Email GSTCpersonaltraining@gmail with questions!

 

Quotes of the Week

"You know you're a runner when.. Instead of setting a timer on the microwave I just used my watch instead. And it will be the exact time"  -Kristin Cupido, FB post

"Hahaha I do read the weekly e-mails... but you're right, that's (reading entire team weekly email) no small feat for a PE teacher!"  -Mike Fonder, in response to last weekend's EN regarding reading, gym teachers, etc.

"When I run on my own, I generally fartlek every five minutes for one minute and I always run at a fast pace...my legs generally don't like to go slow" -Michelle Brangan, via email

"Hoos dis."  -George Erazo, GSTC 400m runner, via text.  Thanks for saving our number from the summer.

"I was running with one of the girls and was gonna ask her for her number, but then she outkicked me and I said eff it."  -Norbert Kuter, at sprint practice last week

"I think it's safe to say picked up. Either reported by the neighbors for it being in front of their house for a year and a half, or the state of NJ deemed it unsafe for the roads."  - Mark Parisen comment, regarding picture of team van getting towed on FB

"At some point in time every single track and field runner asks themselves this infamous question "why am I running?" Waking up early for meets, running in the blistering heat, the freezing cold and feeling like your hearts going to jump out of your chest and let me not mention our most hated enemy good ol "lactic acid" and all the while although "we" complain about it we continue to give up our free time for practice just to beat ourselves up, CRAZY!!!"  -sprinter Quanisha Booker, FB post

"Most dedicated to the team award? Persons who is at all the races, all the runs, always active with the team. That's a pretty important role. If it's a tie, jello wrestle for the title."  -Josh Neyhart, FB post, regarding post on team awards ceremony

"Deal."  -Heather Gardiner, accepting Chris Croff's request to hold hands the entire Giralda Farms race.  It doesn't appear this ended up coming to fruition.

"Yesterday was one of the best days of my life. I didn't worry about time and numbers and pace and truly enjoyed my race, dancing and high fiving away, and managed to beat my goal time by half a second without even worrying about it. I ran with my best friend, and I ran with a smile on my face. And I owe part of it to the power of #blackandgold. I couldn't have done it without #GSTC. So thank you."   –Aysha Mirza

"Sometimes you jog as hard as you can, and that's all you can do. Then you eat #pancakes."  Steve Mennitt, via FB

"I told u I was gonna roll."  -Chris Croff, via tex, after an incredible 10k on a very hilly course

  

Tim Morgan Award

For lack of a better story, how about the father at the starting line of the Giralda 5k.  Since it's a downhill start, the starter insisted that young children and slower runners not be at the front, in fear of getting trampled…which has evidently happened before.  During these numerous warnings and suggestions, a father held on to his seven year old son and said, "Don't listen to them, it's okay.  Just be careful when people start to pass us in the beginning.  We'll be okay." 

Finally, another shout out to Josh Neyhart.  We post a very clear survey link on facebook, and instead of actually reading the post he starts to list off a bunch of award suggestions.  Does anyone else see the torch getting passed here?  JH in 2013?

Have a TMA?  As always, send it in!

 

This Week in Training

By Chris Tafelski

Let's keep at it!  Just a few more weeks until Ashenfelter.  

 

Monday - 6-8x 8-10sec hill sprints, then a comfortable run.  Be sure you're well warmed up before doing the sprints!

Tuesday - Chuck's delight plus dessert!  3x2k at T pace on 2 mins rest.  Take a full recovery, and follow it up with a hard mile.

Wednesday - steady-state run of 75% long run duration

Thursday - super easy 40-60 mins

Friday - Progression run of 40-60 minutes.  Start at your regular distance run pace and slowly drop it down so you're hitting T pace for the last 2 miles or so.  Keep dropping it down so you get to 5k pace for the last half mile.

Saturday - same as Monday

Sunday - long run

 

GSTC Trivia Section

24,249 emails received.  About 8,083 a year.  Or, about 22 a day.