Intro
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!
THREE BIG THINGS for 2014
1. You can register for the 2013 GSTC Awards Banquet here.
2. You can pay your 2014 dues here.
3. You can vote on the 2013 GSTC Awards here.
GSTC Announces Spring GP Schedule
February 23- Road Relays (GSTC event)
March 23- Miles for Music 20k (all divisions)
April 6- Cherry Blossom 10k (masters women)
April 26- Clinton Country 15k (all divisions)
May 3- Newport 10,000 (open men, women)
May 24- College Ave Mile (all divisions; GSTC event)
June 1- Stomp the Monster 5k (open women)
June 16- President's Cup 5k (open men)
June 22- Lager Run (masters men)
June 26- Sunset Classic (open men and women)
GSTC Indoor Track Schedule (email us with interest)
December 14-Brother Jasper Invitational (Manhattan College)
January 11- Monmouth Invitational (Monmouth University)
January 24-25- Terrier Classic (Boston University) or
February 8- Valentine Invitational (Boston University)
February 15- Millrose Games (NYC Armory)
February 26- Monmouth Invitational (Monmouth University)
College Ave Mile: GP Championship Race!
In 2012, the GSTC passionately believed in the road mile. However, there was a small problem: no one else in New Jersey did. In fact, it wasn't even acknowledged by the USATF-NJ Long Distance Running (LDR) Committee as a legitimate road race, as their Category 1 division spanned from 3k-4 miles.
After two years of conversation and two years of putting on a class event, The College Ave Mile, the USATF-NJ Executive Committee has changed their minds. In its first year as a championship event, the College Ave Mile's application was accepted to be the first road mile in the USATF-NJ Grand Prix Team Championship series.
While we celebrate this huge success, we recognize we owe so many people thanks for this dream coming to fruition. Indeed, a wonderful example of what great things can happen when a group of folks come together and work together!
Team Runs
While it is our first week back from our winter break, enclaves are still on holiday break. Enclave runs will return to normal next week, and they will all be posted here, as usual. Please see training below.
From the Office of the Vice President
USATF-NJ Individual Grand Prix- What is it and why should I care?
The Grand Prix is a year long competition between all road racers in NJ who are registered for USATF. The prizes for top 3 per gender overall are $500, $400 and $300. The prizes for top 3 per gender in each age group are $200, $125, $100. The top 3 overall get removed from age group awards. The age groups are 5 year age groups, 34 and under is the youngest age group.
What do I have to run and how is it scored?
There are 3 types of races: category 1 (aka short) races which are 3k to 4 miles in length, category 2 (aka medium) which are greater than 4 miles and less than 15k, and category 3 (aka long) which are 15k or longer. In each category you score your best 3 races. You can use at most 2 championship races in each category.
The individual grand prix and team grand prix use the same races as championship races. All championship races are scored with a maximum of 700 points and a floor of 200 points (except cross country races, which use a floor of 300 points). All non-championship races are scored with a maximum of 500 points and a floor of 100 points. All NJ races do not participate in the grand prix. If it does, it will say so on the application. In order to score the most points, you have to race 2 championship races in each category.
It is scored entirely based on place. For example, a 700/200 championship race has the winner of the gender scoring 700 points and the last place in the gender scoring 200, everybody else gets a point value in-between based on their place within their gender. In a race with 1000 finishers of a gender, you will have 2 people score 700, 2 score 699 and so on.
Is it worth it?
If you plan on doing the team races, it is only going to add 3 more races to your schedule for the year. It was worth $500 to me in 2013.
Addendum to the VP:
1. Several other GSTC'ers cashed in on the individual Grand Prix in 2013. Steve Mennitt was second overall ($400), Erika Meling and Chuck Schneekloth both won their age group ($200), and Marty Doherty was 3rd in his age group ($100). In 2012, Mike Anis won the Grand Prix, and thus won 500 clams. That's a lotta clams. Here are the 2013 individual USATF-NJ Grand Prix results.
2. As Ken mentioned, most GSTC athletes already race six team championship races which are 700 points each. That just leaves three 500 point races—one per category—to fill out your scorecard. The trick is running these races so that they don't interfere with your training for the more important team races. Here are the individual Grand Prix rules.
3. You can find a schedule of all Grand Prix races on www.compuscore.com.
4. To fill out your Grand Prix scorecard, we highly recommend competing in the four Superhero Races. Here's why:
1- --They are between 800-1200 runners in all their races, so this means you'll maximize your 500pts.
2- -- GSTC members get a 15% discount, so it's cheaper than doing another 500pt race.
3- -- Heather McDermott, co-owner of Superhero Events, is a GSTC member.
4- --They have races for all categories: 4 Miler & Supersanta 5k (Category 1), Ockoberfest 10k (Category 2), and Superhero Half (Category 3)
Check out their website above, and the Four Miler blurb is below.
Steady Striders
By Amy Denholtz
Who are the Steady Striders? As we ring in the new year, our club will see new faces in the steady striders and "couch to 5k/new to running" pack; some are people beginning to run for the first time and others will have a resolution or race goal in mind. Our steady striders running group is made up of beginning runners hoping to finish a new running goal, such as their first 5k or 10k, or even run their first mile, and avid recreational runners who have been running for some time (our membership includes a number of half marathoners) but are looking to improve their running, such as by increasing their speed or distance, and accomplish greater running goals. New runners are welcome to start with the group at any time - every steady strider was a beginner once and any pace is welcome, from a steady 10 min/mile run to a walk/run interval. The steady striders meet weekly in central NJ, averaging a 10:30 to 11:30/mile training pace and under 10min/mile race pace. If you know someone who is looking to start running, or just needs a better fitting pace group, please send their contact info to Amy, or ask them to email Amy at adenholtz@gmail.com.
Upcoming Steady Strider Group Run: Our first steady strider group run of 2014 will be on Saturday, January 4, 2014 at 9am at Donaldson Park, in Highland Park, 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 with any questions or to RSVP.
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
Quotes of the Week
"50 degrees and sunny in December. I gotta go throw discus." -Stephen Mozia, via FB
"Merry Christmas to everyone. Being part of this group has been such a great experience. I cannot wait to see what 2014 brings." -Joan Darnsteadt, via FB
"Last year all I wanted for Christmas was someone to run with. What a difference a year can make." #GSTC" -Angela Dunn, via FB
Gold Star
Alina Duran
Alina joined GSTC this week for a great team experience and track and field community. She joins our ever growing weights team. This season she aspires to hit 19m in the weight and 65m in the hammer throw, qualifying for indoor and outdoor USA Nationals. Her current PRs are 18.50m in the weight and 55.55m in the hammer. Her pre-throw routines consist of a calisthenics regimen and dynamic stretching. Outside of running she likes to read, cook and practice Civil Engineering. She is going to be a huge asset to our team and our quest in kicking complete butt this season.
Bill Gilroy
Bill joined GSTC a couple of weeks ago because he wanted to be part of a running group and his college doesn't have a running club. A friend told him about GSTC so he decided to join. His Prs include: 5:15 for the 1600, 11:38 for the 3200, 19:47 for the 5k and 1 hour 46 minutes in the half marathon. As of this moment he doesn't have a specific ritual or routine before a race or run but after hanging out with the GSTC running nerds, there is no doubt he will pick up on some cool pre race habits. Outside of running he enjoys camping, hanging out with friends and relaxing.
Pre-Game 4 Miler
On Sunday February 2nd, the 3rd annual Pre-Game 4 Miler (formerly known as the Super Sunday 4 Miler) will be taking place in Morristown.
Superhero Events is offering GSTC members a 15% discount. Just use coupon code GSTC when you sign up online at www.superheroracing.com.
Obviously, early February isn't prime racing season, but the race is a ton of fun and a great opportunity to score lots of USATF grand prix points early in the year. Here are a few more reasons to run:
• Long-sleeved technical shirts to the first 1,500 registrants!
• Prizes for age group and overall winners!
• SPECIAL Polar Bear prize for runner wearing the least amount of clothing! (last year GSTC's Chris Croff was a finalist)
• Post race party at a local bar with great drink specials to warm you up!
If you have any questions, please email Heather at superheroracing@hotmail.com
This Week in Training
by Chris Tafelski (cjtafelski@yahoo.com)
Hi everyone,
Since we're starting up a new training cycle and there are a lot of new people on here, I want to take this chance to establish a common vocabulary, and hash out a few things that I think can make everyone a better runner. So bear with me, and if you're a veteran to the training, you can probably skim/skip.
1) There are a lot of tools out there that can make you better. Watches, GPS, Training logs, Daniels tables, McMillan calculator, etc. I use most of these things, but I have seen a lot of runners (myself included) slip into the role reversal of who serves who. These are tools that serve you. They give you information that may inform your training and make you better. But a lot of runners end up serving the tools. How often have you or someone you know said something like, "I have to get in x more miles or I won't hit xx for the week" or "I have to hit 6:30pace and the watch says is 6:35?" In these situations, the log, the watch, the pace chart, that is, the tools we use, end up calling the shots, rather than the other way around. More isn't always better, faster isn't always better.
2) I like to use Daniels tables as a guide to determine workout paces, but there's a lot of wiggle room in these tables. Your threshold pace (more on this later) may be 6:15 pace according to the table, but depending on the conditions of your body, your running venue, and the day, a different pace may be more appropriate. If it's super hot and windy and you're running on a hilly course or a grass loop that hasn't been cut in awhile, you had better make adjustments to the pace or you're not going to get the training effect you want.
3) I write a lot of the training in minutes rather than miles, but I measure my own runs in miles. Imagine you're a muscle cell. You have no idea how far the body is going. You don't even know that the body is running. All you know as a single cell is that a certain workload is being asked of you for a certain amount of time. So if two people are doing a 4 mile tempo run, the slower person is working harder because they are running the same level of effort for a longer time.
4) Your mileage is up to you. I can help you if you have questions. While it would benefit you to run more than you did last macrocycle, you have to balance it with the rest of your life, how much sleep you can get, etc, and you have to consider your age and injury history. Know yourself.
You can find Daniels pace charts online pretty easily. A few words about these:
--Your distance day pace can vary a lot - anywhere between the E column and the M column. This is a huge range. How fast you run on these days will depend on your state of recovery, your diet, hydration, sleep, life stress, etc. I call these runs "comfortable" in the training, but that doesn't necessarily mean they're easy. It just means that you're rolling at a tempo that you can sustain and not tax your body too much.
--The T pace is a tough one for a lot of people to get. It should be a pace you could maintain for 50-60 minutes if you absolutely had to. It should feel hard but not killer. You should be right on that border of not being able to talk. Get used to the feel of it. When in doubt, go a little too slow rather than a little too fast. That's hard to do, but once you get it, you can throw the table away and just go out and find that groove. For most of the distances we race, I think we get the most bang for our buck from threshold workouts.
I like to build in one super easy day a week, usually Thursdays. Your super easy day could be a day off. How far you go is up to you.
I am a big fan of hill sprints all the way through a training cycle. Basically you want to find the steepest hill you can and sprint up it as hard as you can for a duration of 8-10 seconds with about 3 minutes of recovery in between. The reason for the long recovery is so that you accumulate zero lactate. They're not long enough for you to generate much, and if you do, it should be fully cleared before you go again. More on these next week.
FOR THIS WEEK: all very easy runs. You decide the pace and the mileage. If you use the Daniels table, drop yourself a few rows on the table since you've taken time off. No hill sprints this week, but you should do 6-8 strides on grass after two of your runs. Your total mileage should be about 50-65% of your peak mileage from last cycle. You should also take 1-2 days off. Coming back from a break is a classic time for little injuries to pop up, so make sure you're paying attention to your body and tend to it if necessary.
Get ready for another big year!
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