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!
2014 Yearly Club Dues
If you haven't paid them….please do before they go from $30 to $40 on February 1! Do it here, please!
ROAD RELAYS IV
Road Relays IV is just four weeks away! Sign up here before the price goes up!
For those that don't know: the Road Relays is the longest standing tradition of the Garden State Track Club. It is an event hosted by the club for the general running community, yet it also serves as a fun pre-season tune up for the spring racing season. Somehow or another, racing in costume has also become part of the Road Relays culture. Either way, it's a fund-raiser that involves a race, an after party at Mike's Courtside Bar and Grill, lots of costumes, batons, and best yet: FUN.
We always encourage our members to partner with a non-member to not just build the size of the race, but to build exposure to the club. However, we really just want everyone to be there, as it's just an awesome way to bring in the new year of being a team and the looming racing season!
This year,we are excited to announce the first annual "Route 1 Rivalry," a competition between the Rutgers Running Club and the Princeton Running Club. In the three categories (male, female, co-ed), teams will be scored cross country style, with the top four teams in each category counting toward the final team score, with the lowest score winning. PRC Captain Danny Ebanks will bring his group up against RRC Captain Dan Teichmann, both with hopes to win the prizes "Karnes Cup."
RESULTS: TIGER INVITATIONAL
Riddick Qualifies for USA's
Princeton- She's been close all year, and in one quick whirl around the ring…she finally got it.
On her 5th throw, after clearly winning the event over Georgian Court's Tiffany Okieme, Monique Riddick put the shot 15.75m—or 51-8.25 feet—hitting the exact distance she needed to punch her ticket to the USATF National Indoor Championships in Albuquerque, New Mexico.
The Edison resident and Bishop Ahr alum, who later graduated from Indiana University, was a three-time NCAA Division III All-American from Monclair State until transferring to IU.
Evangelist Wins 1,000m
In her final tune-up for the Millrose Games, Robyn Evangelist literally ran away from the field from the starting gun, leading wire to wire in an impressive win in 3:01.21 over numerous athletes from the University of Delaware and Rowan University.
In other women's action, Alina Duran finished second in the weight throw with a 55-05 toss. Kelsey Lewis set an indoor club record in the high jump, finishing 7th overall in 5-1. Teammate Erin LaCosta was 14th overall with a 4-9 leap. Angela Dunn and Brittany McCann finished 12th and 13th in the 3,000m, running 11:15.09 and 11:16.55, respectively.
The women's 4x400 ran their fastest time of the season, as LaCosta, Evaneglist, Lauren Haynes, and Quanisha Booker finished 13th overall in 4:18.12. The 4x400 b team finished 17th overall.
Ross, Saparito Double Gold Leads Men
Tyrone Ross won the 500m and anchored the winning mile relay, leading the G-State tracksters in Saturday's Tiger Invitational at Princeton University. In the 500m, he sat behind Alan Laws for 400m until unleashing a dominating final kick to win in 66.34. He employed a similar tactic in the 4x400, as he remained within striking distance for 350m until finally pushing past Princeton University, the Ivy League 4x400 champions last year, in the final stretch, finishing his leg in 49.31.
Mike Saparito was the only other double gold winner for the Gold, as he won the 800min 1:56.53. The race opened very slowly, forcing Saparito to positive split his race, as his opening 400 was 60, and his second 400 was 56. Hours later, he split 50.46 on the third leg of the winning 4x400 relay. Teammate Ricky Garcia was 2nd in the 800, later splitting 50.03 on the relay's second leg. Kevin Persson, who was 5th in the 400m, lead-off the relay that finished in 3:21.48, the second fastest time ever run indoors by the GSTC.
Van Leeuwen, Jean-Philippe, Waite Win Events
Adenford "Addy" Jean-Philippe dominated the 60m high hurdles, winning the event in 8.17. The Monclair State alum fell just .25 seconds short of qualifying for USAs, as he also had the fastest time in the trials at 8.39.
Similarly, Craig Van Leeuwen won the pole vault in 17-00.25 (5.20m), falling just short of the nationals qualifier of 5.50m.
Dennie Waite wrapped up his spot as the GSTC Millrose Games Distance Medley Relay anchor, controlling the men's mile from start to finish, hitting the tape in 4:21.54 for the win. Teammates Andrew Golato (4:24.24), Eric DuBois (4:24.31), Atilla Sabahoglu (4:26.82), and Matthew Eder (4:31.00) finished 3rd, 4th, 5th, and 7th, respectively. DuBois came back later and finished 3rd in the 3,000m in 8:57.98, and minutes later ran a leg on a 4x400 relay. Wow.
As always, the GSTC flooded the 4x400 relay, this time with an A, B, C, and D team. The A Team, again, won in 3:21.48, with the next three GSTC teams finishing in 3:34.97 (6th), 3:38.89 (8th), and 3:41.00 (9th).
The splits for all six relays were: Tyrone Ross 49.31, Ricardo Garcia 50.03, Mike Saparito 50.46, Andrew Golato: 51.45, Kevin Person: 51.68, Josh Chavanne: 52.10, Dennie Waite: 53.23, Carson Keers-Flood: 53.32, Will Alston: 53.58, Kaseem Jackson: 53.86, Jaris Rousseau: 53.94, Norbert Kuter: 55.11, Marquise Cole: 55.35, Jack Lewis: 55.60
Sergio Oconitrillo: 58.44, Eric DuBois: 58.81, Robyn Evangelist: 62.71, Erin LaCosta: 63.52, Quanisha Booker: 65.97, Lauren Hayes: 65.88, Erika Meling: 69.11, Krystal Remson: 70.74, Angela Dunn: 73.47, Brittany McCann: 76.91.
Team Runs
Monday: (Central Enclave) 5:30 track workout at Highland Park HS
Monday: (Central Enclave) 5:30 team run at Rutgers Student Center (RSC)
Tuesday: (Central Enclave) 5:30 group run @ RSC
Wednesday: (Central Enclave) 5:30 group run @ RSC
Wednesday: (Central Enclave) 5:30 track workout at HPHS
Wednesday: (Morristown Enclave) 6:15 group run @ Morristown Running Company
Thursday: (Central Enclave) 5:30 group run @ RSC
Friday: (Central Enclave) 4:15 group run @ RSC
Saturday: (Morristown) 9:00 group run @ Morristown Running Company
Saturday: (Central Enclave) 10:00am track workout at HPHS
Sunday: Superhero Pre-Game 4 Miler
Spring Coaching Position Open
A competitive, large central Jersey high school is looking for an assistant coach with background in sprints, horizontal jumps, and/or hurdles. The head coach is a good friend of the GSTC, so if you are interested in learning more about the opening…please send us an email, and we will introduce you accordingly.
Steady Striders
By Amy Denholtz
It may have been a cold run, but the steady striders took on Johnson Park with determination and attitude, dominating 4+ miles last Saturday. This upcoming weekend, the steady striders will be racing in the Pre-game 4 miler in Morristown, organized by our friends, Superhero Racing. You can register at http://www.superheroracing.com/4miler.html and use the code "GSTC" for a discount. The race will take place at 11:30am (so you can sleep in) on Sunday, February 2, 2014 - and you'll still be done in time to watch the big game, either at Metlife Stadium (perhaps if you are in the Rutgers Marching Band) or at your favorite football-watching spot. It's a great benchmark before the spring racing season gears up. Please email Amy, at adenholtz@gmail.com, with any questions, and to let her know if you have registered.
TEAM STUFF
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
This Week in GSTC History
Two years ago from this Tuesday, on January 28 2012, the GSTC sprint medley relay of Tony Harris, Duval Sewer, Ricky Garcia, and Mike Brito won the lone club event at the inaugural US Open. Held on the hallowed banked boards of Madison Square Garden, the Gold and Black battled national sprint powerhouse, Zenith Velocity, for all eleven laps with five other clubs far behind. Anchor Brito won the race by .01 seconds in a classic finish line lean that brought the Garden to their feet. While the GSTC has won many relay races since 2010, this is considered one of the biggest ones in club history. Indeed, it was the opening act for a packed house to take in two hours of professional track and field racing in New York City. The race has been viewed 846 times….check it out!
Quotes of the Week
"Did that really just happen?" -Andrew Golato, very shortly after his 4x400 leg. See TMA below.
"Making friends with the treadmill will change your life." -Greta Sieve, via FB
"Today was a huge reminder of why I love racing. Ready for some time drops in 2014." -Britany McCann, via FB
"Figure, I love and you finally man up." -Taylor Roberts, via facebook, to Tim Murphy's picture of icicles on his hat after Sunday's team long run at River Road.
"Think there will be a decent amount of people there? And by people, I mean chicks." -James Lothian, via text, asking about the team's long run
"16 degrees who cares. I have workouts to run." Josh Neyhart, via FB
"I hope you have a bunch of bananas because one is never enough." -Kyle Price, via text, asking about Road Relays costumes.
"After reading about so many GSTC runners putting in their miles this morning I decided to do a Rocky at 8:30am. I put on my heavy rain boots and ran 4.5 miles in the snow at 10 degrees with wind." -Pat Butcher, via FB.
TMA: Totally Misunderstood Award
There were several classics this week, but none better than Sergio Oncontrillo on the second heat of the 4x400 relay. Yes, he is the guy that rides to practice in rollerblades in the snow. Plese- please- watch this video, starting at 2:56. The exchange—if you want to call it that—from 3:03-3:07 (yeah, it takes four seconds) is just incredible.
Gold Star
By Ashwin Anantharaman
Henry Mattingly
Henry joined GSTC last summer, probably in July. He wants to focus on the mile in the spring to shatter his PR of 454 from JR year of high school. He is part of the world's best enclave and the original brouhaha champions...THE PRINCETON ENCLAVE!!! The morning of a race he likes to have a peanut butter and banana sandwich, goes to the bathroom then gets in the zone to kick butt. Outside of running he takes salsa dance lessons at Princeton, reads, watches television and cooks. No doubt Henry will be helping GSTC do well in no time.
Kelly Thow
Kelly has always been on a team since 8th grade and ran all three seasons for all 4 years throughout high school. She ran cross country her freshman year of college as well but she transferred to Rutgers after her freshman year. She is currently in her spring semester of her sophmore year and her schedule is a little easier than last semester which finally allowed her to meet up with the running club here at Rutgers rather than running by herself everyday. Through the running club is how she met Chuck and joined GSTC that way. She joined this past week. Her goal is to break 20min for the 5k and to run a good time for her first half marathon in April. Her pr for the 5k is 20:36 .Before races she eats a banana some time before the race, warms up for 20min, does some drills, and stretches her calves because they usually tighten up. Postrun she drinks a lot of water, stretches, and eats a nice snack. Her hobbies outside of running are crafting, watching tv, hanging out with my friends, and spending time with her family.
Pre-Game 4 Miler: THIS SUNDAY
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)
We keep building. This week you should be at or very close to your goal mileage for the cycle. Remember that this is just a training goal, not a performance goal, and you don't have to hit it in order to achieve what you want. The purpose of having a mileage goal was for you to try to push the edge of what you think you can handle. Feeling tired at this point is normal, but if it feel excessive, we may need to dial back the goal, or make the buildup more gradual. So don't be afraid to slow down the progression a bit if need be.
Monday - Monday - comfortable run + 5x8-10s hill sprints on 2:30-3:00 rest
Tuesday - fartlek run of 2:00/3:00 cycles. Pickups should be at T pace, recoveries should be about T pace + 30-40 sec
Wednesday - medium run of 15-20% of weekly mileage. Progress the last 30 minutes or so - you want to be down to T pace+20 by the end.
Thursday - super easy 40-60 mins or OFF.
Friday - tempo run of 30-40 minutes at T pace. This is a big range. What determines how far you go should be your experience running these types of workouts. As you do more of them, you can extend the duration of your tempos. You don't want it to feel like a race. If you don't have much experience with these, see how 25 minutes feels. You want to end the run feeling like you could have done another mile if you had to. Take 3-4 minutes recovery, then go 4x200 at mile pace.
Saturday - same as Monday.
Sunday - long run!
