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 4th in 27:45, and Ken Walsh finished 5th 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
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
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 13th?" -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.
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