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!
XC National Championships Preview
Men Hope for Top 10 Finish
Bend, Oregon- The Garden State Track Club will bring their strongest and deepest group to the USATF Cross Country Club National Championships this Saturday afternoon, and with any luck, they'll have their first top-ten finish in club history. Indeed, it won't be easy, as forty-nine total teams—the biggest field to ever assemble for this race--from all over America will step to the line next weekend with similar hopes at River's Edge Golf Course.
In an unusual move, team captains decided to load up their A Team with their eight best runners. Simply stated, it was just too hard to figure out who would be in the scoring top five.
The big guns up front will be Chris Johnson and Chris Croff. Johnson, a Colgate alum with a 14:05 under his belt, and Croff, a Southern Connecticut grad with a 30:26 10k PR, are both in fantastic shape and will both most likely be the highest club finishers ever at the national event. The #3 and #4 finishers will most likely be Eric Dubois (14:31 PR) and William Griffin (29:45 best), recent graduates of Rowan and Marist, respectively. From there, the #5 spot is wide open. The four guys fighting for it will be Steve Mennitt, fresh off an incredible 24:48 PR race at Ashenfelter, Ken Goglas, the 2013 USATF-NJ 5k XC Champ, Mike Fonder, the 2013 USATF-NJ 8k XC Champ, and Paul Matuszak, who weeks ago PRed in Philly with a 24:57 8k on the roads.
The top five teams win prize money ($5k, $4k, $3k, $2k, $1k), and the group will have to race incredibly well to get on the podium. While not out of the realm of possibility, they face stiff competition with professional groups such as the Boulder Track Club (Colorado), Hansons-Brooks Distance Project (Michigan), and Zap Fitness Reebok (North Carolina).
In 2011, the men finished 15th out of 44 teams in Seattle, WA with 528 points. In 2012, their A Team finished 20th with 563 points, and the B Team finished 32nd with 945 points. While only 42 teams competed, it was clearly a more competitive field, as the number of points scored were almost identical.
Women Hope for Best Finish Ever
Bend, Oregon—The Garden State Track Club will bring their best team ever to the USATF National Championships. Although not as big as the men's field--it never has been in event history--thirty-three teams will compete in the USATF's annual December championship.
Leading the way, as she has now for three years, is Cheyenne Ogletree. Wayne training partners Alyssa Douma and Sarah Schillaci figure to be in the top three, as they are both coming off strong races at Ashenfelter last week. Danielle Czohla, finally recovering from a tendonitis injury, has been the team's #2 runner and figures to make a strong run at that again. The #5 spot will be between Robyn Evangelist, who just broke 19:00 this weekend, and Erika Meling, the club's former marathoner record holder.
Last year, in their first appearance on the national stage, they finished 14th of 24 teams, scoring 363 points. There have a great opportunity to place even higher in 2013, but a big determinant of this will be, like every year, just how . Some of the teams that figure to be in the top five include Brooks/Beasts TC, Boulder Running Company, Club Northwest, New York Athletic Club, and ZAP Fitness Reebok.
B Team Action
Both the GSTC men and women are bringing a B Team, and they both figure to do quite well against the country's best next week. The men's B Team will look to improve upon last year's 32nd place and 945 points. The group will consist of Ashwin Anantharaman, Mike Anis, Will Appman, Adin Mickle, and Kyle Price.
The women, for the first time in club history, will bring a B Team to the table. This team consists of Karen Auteri, Lindsey Carney, Meghan DeCarlo, Erin Higgins, and Alexis Patrick. This will make the GSTC only the 7th club in the event's fourteen year history to bring a B Team to this race.
C Team: East Coast History
It is very rare for a club to have three deep enough to compete at the national championships. In 2006 and 2007, "Team Good River" did it with their men, finishing 33rd and 43rd, respectively. In 2011, while playing host, Club Northwest also did it on the men's side, finishing 42nd in 2011.
The GSTC will be the first East Coast team to ever roll up with a C Team, and the group hopes to have the highest finish ever of a C Team. This group will consist of Ted Doyle, Matt Eder, David Fett, Josh Neyhart, and Joe Zeoli.
B Team History: Club Nationals
12th Boulder RC Men 2011
13th Boulder RC Women 2011
13th Impalas Women 2003
15th Bowerman RC Women 2008
18th Columbus RC Women 2012
19th Club Northwest Men 2011
20th Boulder RC Men 2008
21st Spokane Swift Women 2009
21st Transports Men 2004
22nd Boulder RC Men 2009
23rd NYAC Women 2009
23rd Impalas Women 2004
23rd NB Boston Women 2010
23rd Team Good River Men 2006
24th Impalas Women 2006
24th Bowerman RC Men 2008
26th Run n Fun Men 2012
26th Bowerman RC Men 2011
26th Universal Sole Men 2005
27th Team Good River Men 2007
27th Impalas Women 2011
28th Club Northwest Women 2011
29th Playmakers Men 2012
30th Genesee Valley Men 2005
32nd Columbus RC Men 2009
32nd Garden State TC Men 2012
33rd Team XO Men 2004
34th Big River TC Men 2007
35th Run n Fun Men 2011
36th Manhattan TC Men 2008
39th Georgetown RC Men 2012
41st Atlanta TC Men 2007
42nd Genesee Valley Men 2012
42nd Team Kentucky Men 2009
44th Atlanta TC Men 2010
45th Kansas City Smoke Men 2010
Weekend Results
Mennitt, Chaput Win Big Chill
New Brunswick, NJ—Would one expect anything less from the home team when playing on home field turf? On the streets of New Brunswick, where the club is headquartered, the GSTC won the men and women's races at the 8,000 person Big Chill event, and also had a strong showing of depth, as well.
On the women's side, the Women in Gold swept the took seven of the top eight spots. Katie Chaput won the race in 17:45, with teammates Allie Dublinski (18:17), Danielle Czohla (18:40), Robyn Evangelist (18:50), Angela Dunn (19:15), Nicole Salge (19:41), Tiff Schwartz (20:09), and Kristen Prazenica (20:11) just behind her. From there, Courtney Connolly (20:21), Meghan DeCarlo (20:33), Monika Juzwiak (22:53), Claire Brown (23:45), Alexis Mbakwe (23:56), Aysha Mirza (24:10), and Amy Denholtz (31:27) rounded out the GSTC participants.
The lone woman not wearing gold in the top eight, Victoria Pontecorvo, joined the GSTC later that night. Finishing third in 18:30 and a recent Rutgers graduate who specialized in the mile, she and her parents have been friends of the club for a year.
Similarly, the men put nine in the top ten. Steve Mennitt won the race in a controlled 15:52, and he was followed by Ricky Garcia (4th, 16:33), Chuck Schneekloth (5th, 16:36), Edsel Flores (6th, 16:48), David Fett (7th, 16:58), Mike Saparito (8th, 17:02), Jaris Rousseau (9th, 17:04), and Will Alston (10th, 17:05).
Two men made strong GSTC debuts, as Chris Weiss (17:30) was second in the 30-39 age division, and Matthew Baker (19:12) was the top masters finisher.
Other finishers included Kyle Flyer (17:34), Norbert Kuter (17:38), Rob DeCarlo (17:41), Ryan DeGregorio (18:06), Robert Klink (18:07), Mohamed El Bahri (18:10), Woody Kongsamut (19:03), Nick Waclawski (19:38), Ezra Chefitz (20:26), Pete Klapsogeorge (21:54), and Larry Saparito (26:22).
Other results
Liz Licorish ran 21:53, and Jeff Blough ran a 5k PR of 28:18 at the Race for Hungry in Burlington….on Thanksgiving, Kristen Prazenica (20:09) and Will Appman (26:53) ran in the Pittsburgh Turkey Trot 5k and 5 Miler, respectively…Margarita Ravera Romero ran 48:04 at Ashenfelter 8k…
***A note about road race distances: when USATF officials measure courses, they do so following the perfect tangent of every turn. If you don't follow the perfect tangent, which can be hard when fatigued, you will run a tad farther. In addition, GPS watches aren't perfect, as there can be a +/- .01 margin of error with every mile. Thus, it is very common to run a 5k and have your GPS watch proclaim 3.2….the course wasn't long.
***Have a result? Email us, and we'll make you famous!***
GSTC Track Season Begins
Actually, it began this past Saturday, as Tyrone Ross (1:23 600m @ Monmouth Invitational), Andrew Golato (4:32 Mile @ Jack Pyrah Invitational), and Shene Davis (5.58m LJ, 11.68m TJ, both golds, @ Army Crowell Open) opened up their seasons with a rust-busting races. This Saturday, however, the GSTC brings the house to Manhattan College's Brother Jasper Invitational.
GSTC Lineup: Brother Jasper Invite
60m: Frerick, Rheingold
200m: Cole, Frederick, Keers, Smith, Cerbone, Chavanne, Coleman, Ejaz, Oconitrillo, Rheingold, Booker, Chong, LaCosta, Lewis, Mbakwe, Florovito, Haynes, Ramsen
400m: Cole, Keers, Smith, Cerbone, Chavanne, Coleman, Ejaz, Oconitrillo, Booker, Chong, LaCosta, Lewis, Mbakwe, Florovito, Haynes, Ramsen
Mile: Ambrosio, Flores, Francois, Garcia, Kuter, Martins, Parisen, Saparito, Rousseau, Alston, Waite, Bancewicz, Callan, Salge
4x800 Relay: (Garcia,Waite,Rousseau,Saparito), (Alston,Kuter,Martins,Flores), (Parisen,Francois,Ambrosio,Bancewicz)
High Jump: Mineo, Smith, LaCosta, Lewis
Pole Vault: Chavanne
Long Jump: Smith
60mHH: LaCosta
Team Runs
Monday: Sprints/Jumps/Hurdles Practice: 5:30 @ Highland Park HS
Monday: Central Enclave 6pm @ Rutgers Student Center
Monday: North Enclave 6:15pm @ Ridgewood Running Company
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 6:30pm @ 32 Franklin Ave, Saddle Brook
Wednesday: Sprints/jumps/hurdles practice: 5:30 @ HPHS
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 @ track workout. Time/location TBA
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
GSTC TRIVIA
Which of the below members of the GSTC women's team was a cheerleader in high school?
A- A- Aysha Mirza
B- B- Cathy Stutzman
C- C-Brianne Teichmann
D- D- Christina Chafos
E- D- Michael Anis
President's Award
This week, we thank Mark Parisen as one of GSTC's 'unsung heros' on the Leadership Team. As the men's sprint captain, he communicates with all track athletes three times a week, reminding them about location and time of track practices. He also goes out of his way to drive sprinters to and from team workouts, along with assisting in the registering athletes in the DirectAthletics software system. In addition to that, he has recruited many new members to the team and helps year-round with race promotions. Just this weekend, during the Big Chill, he spent two hours flyering parked cars with Road Relays advertisements while his teammates were racing. For his tireless efforts and the humility he brings to his work, we thank him for everything.
Steady Striders
By Amy Denholtz
Congrats to the steady striders who ran the Big Chill at Rutgers! This week, on Saturday, Dec. 14th, at 9am, the steady striders will run the D&R Canal towpath starting at the soccer field parking lot on Lindy Lake Drive, in Zarephath (off of Weston Canal Road in Franklin Twp. Somerset County). The following week, some steady striders will be running the RRCA-NJ Grand Prix race, the Super Santa 5k in Morristown (http://www.superheroracing.com/super-santa.html). Please email Amy, at adenholtz@gmail.com, with any questions or to RSVP for the group run on Saturday, 12/14.
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
Monthly Advice from Coach Kilderry
http://www.runnersworld.com/drinks-hydration/haile-gebrselassies-world-record-marathon-fueling-plan
The link gives the details of a well thought-out race day fueling plan for one of the greatest runners of all time, Haile Gebrselassie. The plan is very systematic, precise, and based on sound research, but the key thing to take away from this article is not the specific fueling plan, but rather its principles. The article has great observations on hydration and how the goal was not to limit it exponentially and the use of multiple types of carbohydrates for greater carbohydrate absorption. Last but certainly not least, remember that this specific fuel plan was developed for Haile's individual needs and not yours. Every person has unique nutritional needs, and don't ever forget that.
Train Hard, but Train Smart!
Coach Jason Kilderry
Gold Star Celebrating new GSTC members
By Ashwin Anantharaman
Monika Juzwiak
Monika joined GSTC her freshman year in the beginning of the spring semester after Dan Teichmann recruited her through her participation in the Big Chill. She joined GSTC because in college, she still wanted to continue running since it had been such a huge part of her life in high school. Running is always easier when you have a team and people to run with. She missed running competitively so she was really glad to sign up for races such as the Newport 10k with GSTC. She was a really avid runner in high school so her goals would be to eventually get back down to those times where her PR's included a 5:34 mile and around a 19 minute 5k. For now, she will be happy running a 5k in 21 minutes but really, she is just happy to be running again. The day before a race she always has to eat a bagel, you'll probably even see her snacking on a bagel right before the race. She absolutely loves bagels. Right before the run, she always has to do a jump where she tucks in her knees on the starting line. She started doing that my freshman year in high school along with a friend as a joke but now she has to do it before every race. Besides running, her hobbies include art, photography, skiing and traveling. The winter season is always great because she gets to start skiing again which she does with her family. Traveling is also something that she loves to do and she was even able to study abroad the past summer in Paris, France.
Chris Weiss
Chris officially joined GSTC about 2 weeks ago but showed up for his first group run on 11/22 which was a track workout in Highland Park with the distance guys. Initially, he reached out to Chuck because of their connection as fellow Rutgers track alum who knew a lot of the same people. He ultimately joined GSTC in the hopes of becoming a contributing member of a highly competitive team. On a more personal level, GSTC will definitely help him to become a much better runner. His only goals at the moment are to stay healthy and get back under 17 minutes for the 5k. His lifetime PRs are as follows which are mainly from high school 800m (1:58.8), 1500m (4:09), mile (4:26), two mile (9:35), 5k road (15:59). He doesn't have any special pre race/run routines really. He has either a bowl of Kashi cereal with soy milk or a granola bar for breakfast and a 1 mile warm-up just before the race. Outside of running he has a ridiculous autograph collection made up mostly of current and former major league baseball players.
Quotes of the Week
"Don't be surprised when on come on skies when it's starts snowing." -sprinter Sergio Oconitrillo, who rollerblades, bikes, or runs 6+ miles to track practice three times a week. (EN: we are afraid he isn't joking)
"Aysha get off Facebook and come to the track. We are starting." -Chelsea Callan, on women's FB group page.
"Hey the best athletes have short term memory when it comes to poor performance." -Reggie James, GSTC half miler and Monclair State Assistant Coach
"Hahaha." -Christina Chafos, on same thread, in response to Chelsea's comment
"I got a magic email stating I'm registered for Nationals….GOOD." -Cheyenne Ogletree, via FB post.
"Aysha, are you in every FB group?" -a baffled Ricardo Garcia, 4x800 USATF Club National Champ, via FB post on GSTC Track and Field group page.
"You put more effort into recruiting race walkers than you do 1:48 half milers." -Peter Bolgert, in person, referring to the huge (futile) push last spring to recruit racewalkers for track nationals….and the small oversight to do a fall follow-up message to a Princeton 800m stud.
"I don't know how I got into the honors dorm." -Zak Martins, at Saturday practice, reflecting on his GPA versus his dorm mates.
"The beauty of running in South Jersey. #Ocean City. #Sunset." -Robyn Evangelist, loyal South Enclavist, via FB post.
"All the brothers and my dad ran in college, so it's our family Thanksgiving tradition to race 300 meters all out, with spikes, at our hometown track. I was psyched to finally win this year." -GSTC miler Dennie Waite, at Saturday track practice, when asked about his holiday last week.
"Raced the Rutgers Big Chill. PR'd but just missed the sub-20 goal 20:09…The highlight of my day was being around the GSTC teammates. Freaking love them all." -Tiff Schwartz, via FB post
"2014: the second coming of Tim Morgan. Gotta have faith, right Tim?" -Steve Mennitt, via FB, hoping the GSTC legend returns in a few weeks
"This is the week! Leaving to Oregon on Thursday, competing Saturday, leaving for home on Sunday. I'm ready to run like Sonic the Hedgehog out there." -Joe Zeoli, via FB post, regarding nationals this coming weekend
"If (Peter) Bolgert wasn't busy being a silly hobby jogging marathoner, we'd have a blast in Bend." -Josh Neyhart, via text, calling our his fellow miler and trickster who isn't competing at nationals this weekend.
"…I'm 19 and falling in love with running again…After reading the books Born to Run and The Essential Sheehan, I was inspired to start running again, and now it's all I want to do! I can't wait to meet you all and get racing!" -new member Tom O'Hearen, via FB post
"You can't out run a bad diet." -Mark Parisen, at Saturday practice, to one of the sprinters. That said, we're pretty sure he inhaled about five cookies at the Big Chill the next day.
"This is literally the year of Mike Anis." -Dan Teichmann, during a mid-week workout, reflecting on the vast improvements of Dr. Anis this fall
"My mailing address is Somerdale because my town doesn't have a post office." -Adin Mickle, at South Enclave post-long run brunch.
"Now you're really from Pt. Reading." -Steve Mennitt, to Josh Neyhart upom him driving to practice with a freshly missing hub cap, in a cheap shot to the current residence of Ken Goglas and Neyhart.
"Does pizza deliver on the highway?" -Robyn Evangelist, to Angela Dunn, while stuck in four hours with of snow traffic going back to South Jersey following the Big Chill today
This Week in GSTC History
One year ago from this past Thursday, Tim Morgan announced, on his Facebook wall just prior to leaving for the USATF XC National Championships in Lexington, Kentucky, "Hoping to get lucky in Kentucky." Running historians and local academics have long debated what he exactly meant by this statement, spilling much ink over this esoteric pre-trip post.
Tim Morgan Award
Nothing. That. We. Know. About.
This Week in Training
This is it! Those of you who wrapped up at Big Chill should take a well-deserved break of 2-3 weeks before beginning the next training cycle.
Those who are repping GSTC at Club Nats, it's time to get fired up! Not a lot of big work to do this week. We just have to make sure the tank is topped off. Moist of the benefits to your race this week will occur away from your running - diet, hydration, sleep, etc. Take care of the little things!
Monday - 6-8x 8-10sec hill sprints, then a comfortable run. Be sure you're well warmed up before doing the sprints!
Tuesday - 3x600 at 10k pace with 1:00 rest, then take another minute rest and go 1x2M at T pace. Take 2 mins, then go 4x400 at 5k pace.
Wednesday - Super easy 40-60 mins.
Thursday - Light fartlek run - you just want to touch on race pace for a few short (1-2min) pickups. Feel light, feel fast! Finish with 4x200 at mile pace.
Friday - Shakeout! Get ready to roll.
Saturday - RACE
Sunday - Whatever you want.
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