Monday, January 27, 2014

(1/27-2/2): 11 Gold Medals at Princeton; Road Relays Registration!!

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!


Monday, January 20, 2014

(1/20-1/26): Awards Banquet, Road Relays, Coaching, and Leadership!!

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!  This is our club's lifeline, and it's really helpful to get them in January.  We offer our members many services, and such dues helps us maintain the website, purchase team insurance, etc.  Please do so right here!  Thank you.


Road Relays IV: February 23

The fourth running of the GSTC Road Relays is just one month away!  It's the club's first team event of the year,  a big fundraiser, a fun after party at Mike's Courtside Bar and Grill, and a fun way to get 2014 up and going.  Get a partner and sign up here!!!!


 

2013 GSTC Awards Banquet

New Brunswick- The Garden State Track Club held its third annual Awards Banquet Saturday night at Rutgers University.  Over 120 attendees were treated to a three hour program of dinner, awards, and four guest speakers: CSI Hall of Famer Jeff Benjamin, Olympian Donn Cabral, Big East Champion Heather Wilson, and World Championship qualifier Ashley Higginson.  Learning of the event on Twitter the night prior, 4:00 miler and former Texas Longhorn Pat McGregor attended, as well.

 

Watch Ashley's speech and award presentation here , Donn's speech here, and Donn's award presentations for most valuable performers here

 

The 2013 highlight video was released for the first time, and is now publicly available on the GSTC YouTube Channel.


 

Ken Goglas and Cheyenne Ogletree were voted Most Valuable Performers by their teammates, while Ricky Garcia and Erin LaCosta were selected as the club's Most Valuable Sprinters.  All other awards, including "Bonus Awards," are listed below.  All awards, except the bonus awards, were voted on by GSTC members over the past month via Surkey Monkey links.

 

Like any award banquet, there were several entertaining moments.  Some included Peter Bolgert stating, "And now for the Self Absorbed, I mean Selfie, Award," Aysha arriving 1.5 hours late and announcing to everyone, "I broke a nail and had to get it redone!  Sorry I'm late!", and Jaris Rousseau receiving the "Highland Park High School Toilet Frequent Flyer Award."  

 

Most Dedicated, North Enclave:  Brian Harris

Most Dedicated, Jersey City Enclave: Norbert Kuter

Most Dedicated, Beach Enclave: Zak Kudiak

Most Dedicated, Central Enclave: Edsel Flores

Most Dedicated, South Enclave: Joe Zeoli

Most Dedicated, Morristown Enclave: Allie Dublinski

Most Dedicated, Princeton Enclave:  Katie Chaput

 

Newcomer of the Year, North Enclave:  Joan Darnsteadt

Newcomer of the Year, Beach Enclave:  Sean Donohue

Newcomer of the Year, Jersey City Enclave:   Shanna Beairsto

Newcomer of the Year, Central Enclave: Kristen Prazenica

Newcomer of the Year, Morristown Enclave: Ted Doyle

Newcomer of the Year, South Enclave: Brittany McCann

Newcomer of the Year, Princeton Enclave:  Stephanie Donatone

 

Life of the Enclave, North Enclave: Ruscel Kirkland

Life of the Enclave, Beach Enclave:  Will Alston

Life of Enclave, Central Enclave: Josh Neyhart

Life of the Enclave, South Enclave:  Adin Mickle

Life of the Enclave, Morristown Enclave: James Lothian

Life of the Enclave, Princeton Enclave:  Mike Fonder

Life of the Enclave, Jersey City Enclave: Will Appman

 

Tim Morgan Award:  Steve Mennitt

Steady Strider Award: Sakina Namazi

Best Dressed, Male: Dan Teichmann

Best Dressed, Female: Erika Meling

Behind the Curtains Award (unsung hero): Cathy Stutzman

Most Likely to be at a GSTC Event:  Karen Auteri

 

Most Improved Male: Mike Anis

Most Improved Female: Erika Meling

Rookie of the Year, Male: Chris Croff

Rookie of the Year, Female: Robyn Evangelist

Rutgers Athlete of the Year: David Fett

 

2014, Her GSTC Breakout Season:  Nicole Salge

2014, His GSTC Breakout Season: Timmy Terrific Paziora

2014, The Masters Breakout: Matt Baker

Selfie of the Year: Aysha Mirza

Cutest Club Couple: Ken Goglas and Cheyenne Ogletree

Recruiter of the Year: Angela Dunn

Jeff Perrella Excellence in Injury Award: Rob Nihen

 

Half Miler Award: Tony Harris, Alyssa Douma, Mark Parisen

Miler Award: Chris Heibell

Steeplechase Award: Kyle Price

Most Valuable Performer, Male Masters: Marty Doherty

Most Valuable Performer, Female Masters:  Sandi Kaspszyk

 

Most Valuable Sprinter, Male:  Ricky Garcia

Most Valuable Sprinter, Female:  Erin LaCosta

Most Valuable Field Athlete, Male:  Stephen Mozia

Most Valuable Field Athlete, Female:  Shene Davis

Most Valuable Performer, Male: Ken Goglas

Most Valuable Performer, Female: Cheyenne Ogletree


Most Energy at Sprint Practice Award:  Kaseem Jackson

Watch Out for The Dumpster Award: Rob Marczydlo

20 Degrees and Shirtless Sprinter Award:  Kevin Persson

Biggest Surprise Performance at Nationals Award:  Dennie Waite

Highland Park HS Bathroom Frequent Flyer Award:  Jaris Rousseau

Someone Get This Guy a New Paid of Shoes Award:  Mo El Hedi Bahri

Most Dedicated to the GSTC:  Steve Mennitt

Most Dedicated Sprinter Over Three Years Award:  Quanisha Booker

It's Time to Get a Real Email Address Award:  Matt Eder

I Can't Come to Practice Because I Have to Drive Three Hours to Pick Up a Puppy with My Family Award: Carson Keers-Flood

The Only Human on Earth to Rollerblade to Sprint Practice Awards:  Sergio Oconitrillo

 

Quote of the Year Awards

 

Watch Dennie Waite and Adin Mickle presnt these awards here.

 

"I logged onto Facebook and saw 40+ notifications and felt like the prettiest girl at the prom. When I went to check why I was so popular I remembered it's because…of the GSTC page." -Mike Obsuth

 

"I guess 'Let's meet for a run at the strip mall by her house' just wasn't specific enough directions for New Jersey.'" -Peter Bolgert

 

"That's a thick sausage you got there." -Tim Morgan

 

"I'm trying to decide if I should wear clothes or not." -Karen Auteri

 

"only on the GSTC can a guy get his picture in a national running magazine and then get torn to shreds by his teammates on facebook."-Steve Bonica

 

"Got an email from some nerd named Ashwin...something about a nerd star." -Chris Croff

 

"We all know it's hard to run with a Woody." -Woody Kongsamut

 

"You north jersey guys steal all of our south jersey culture. You even named a hockey team after our demons.' -Adin Mickle

 

"I was running with one of our girls and was gonna ask her for her number, but then she outkicked me and I said eff it." -Norbert Kuter

 

 

Team Runs

Monday: (Central Enclave) 5:30 track workout at Highland Park HS

Tuesday: (Central Enclave) 5:30 group run @ Rutgers Student Center (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) 4:00 group run @ RSC

Saturday: (Morristown) 9:00 group run @ Morristown Running Company

Saturday: TRACK MEET: @ Tiger Invitational (Princeton University)

SUNDAY TEAM RUN:  9:00am @ MANASQUAN RESERVOIR (311 Winbdeler Road, Howell 07731)


GSTC Leadership Shifts

After the January Leadership Team Meeting, the LT voted on some new leadership positions.  Here they are below; feel free to contact them with any questions you may have about team stuff.  They're all great, and they'dlove to hear from you.

Central Office

President- Chuck Schneekloth (gardenstatetrackclub@gmail.com)

Vice President- Ken Goglas (ken_goglas@hotmail.com)

Women's Co-Captains 

Angela Dunn (angelardunn77@gmail.com)

Cheyenne Ogletree (c.ogletree@hotmail.com)

Erika Meling (emeling816@hotmail.com)

Men's Co-Captains

Mike Fonder (michael.fonder@gmail.com)

Dan Teichmann (dteichs19@yahoo.com)

Ashwin Anantharaman (new member outreach)

Track and Field Co-Captains

Ricky Garcia (rickyricardo07@yahoo.com)

Erin LaCosta (ecl_march94@hotmail.com)

Mark Parisen (markparisen@aol.com)

Chase Pack Co-Captains (for the recreational, middle of the packers)

Bri Teichmann (bteichmann@gmail.com)

Woody Kongsamut (twkongsamut@gmail.com)


GSTC Coaching Shifts

As the club evolves, so must its infrastructure that supports its members.  This isn't always easy, as very few clubs in America are as big, diverse, and inclusive as the Garden State Track Club.  That said, there is really no accepted model that works for all clubs; we are a very unique organization with a very unusual high percentage of awesome people.  In December, the LT voted to standardize the club's coaching, enabling every member to have complete control over their own training.  An old adage in education is "control=motivation", and that is our theory of action here.

So here's the deal.  Every week, we offer a training plan that many of our best runners follow.  Chris Tafelski, our long time coaching whiz who prduced many state champion teams as Westfield HS's head coach, has been writing training plans for membership following the GSTC's racing schedule of the USATF-NJ Grand Prix.  It's flexible, sound training advice that many of our members follow, including the club's president and vice president.  However, we recognize that many members train for marathons or simply have other needs.  For those folks, we offer you a grand buffet of coaching options for dues-paying members.  While we will have bios coming shortly, here are the coaches who now comprise the GSTC Coaching Staff.  If you'd like to reach out and communicate to one....please do.  They have all been vetted, agreed to the "GSTC Coaching Agreement", and are all, quite honestly, pretty rad.  Do people still use that work?  They should.


2014 GSTC Coaching Staff

Carmine DeNicola (distance): carmined4@gmail.com

Michael Fonder (distance): michael.fonder@gmail.com

Ken Goglas (distance): ken_goglas@hotmail.com

Jim Greer (distance): jimreggreer@yahoo.com

Ryan Grote (distance): grote16@comcast.net

Jason Kilderry (distance): coachjason@etscoach.com

David Lado (jumps): dml03857@yahoo.com

Erika Meling (distance/personal trainer): emeling816@gmail.com

Mark Parisen (distance/personal trainer): markparisen@aol.com

Chuck Schneekloth (sprints): chuckschneekloth@hotmail.com 


Steady Striders

By Amy Denholtz

Our next steady striders run is set for this coming Saturday, Jan. 25 at 9am, beginning from Grove 5 of Johnson Park in Highland Park/Piscataway.  Grove 5 is across from the Rutgers football stadium and off of Landing Lane.  The Grove 5 parking lot is the first parking lot on the left and has a picnic area with bathrooms (for directions and park map, see: www.co.middlesex.nj.us/parksrecreation/johnson.asp).  Please email Amy, at adenholtz@gmail.com, with any questions or to RSVP for the group run on Saturday.

 

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

 

 

Quotes of the Week

"Being able to commit to self-improvement on a daily basis is what sets great athletes from good athletes.  It is those who are committed to the daily grind, to putting in the work each day, and doing all the little things to get just one second faster, one inch higher, or one inch further that reap the real rewards of the sport."  -Heather Wilson, 800m Big East Champion, during her speech at Saturday night's banquet

 

"I can't believe they didn't steal my books!"  -Prudence Jones, Monclair State professor of the classics, discussing the unfortunate break-in of her New Brunswick home.

 

"I still owe for 2013."  -James Lothian, in regard to paying 2014 dues, a perennial contender for the TMA

 

"What else do you call it?"  -Tim Morgan, when awarded the quote of the year award for his quote, "That's a thick sausage you have there."

 

"this past year has been full of setbacks…but I have come out of sll of this a better and happier person..ready for my comeback"  -Alyssa Douma, via FB

 

"I am the luckiest, most happy runner girl in New Jersey!  I have supportive teammates and a demanding coach…Something GREAT will happen in 2014."  -Ayanna Keller, via FB

 

"The video was excellent, the speakers inspiring, and the décor perfect, but the company was the best part."  -Amy Denholtz, via email, regarding banquet

 

"Running and friends fix everything."  -Claire Browne, via FB

 

"I'm gonna start recycling more in hopes that I get back on mother nature's good side and she doesn't throw me any more ice patches or tree branches."  -high jumper Giuseppe Francesco, via text, after crashing his car from black ice weeks ago

 

"While success in track and field is largely determined by an athlete's drive and determination, the support system they surround themselves with also plays a considerable role.  That is why organizations like the Garden State Track Club are so greatly appreciated."  -Heather Wilson's speech

 

 

TMA: Totally Misunderstood Award

The letters "TMA" just roll off the tongue way too easily when we see a bonehead decision.  Thus, changing the club's entrenched lexicon may be a battle not worth fighting.  We have therefore, for now, accepted Ricky Garcia's spin on renaming this award from Tim Morgan Award to Totally Misunderstood Award.  After all, sometimes it is all one big misunderstanding, correct?


That said, there isn't much misunderstanding around Josh Neyhart throwing away his paycheck in the garbage this week (d'oh!), nor is there one with Steve Mennitt telling everyone a 10:30am Saturday run is at 10:00am.  However, nothing beats Sergio Oconitrillo, who we learned from Princeton University's meet management that he submitted seed times of 20.0 in the 200 meters (making him a world leader) and 10.0 in the 800m.  The current 800m world record is 1:40.91 by David Rudisha.   

 

Gold Star

By Ashwin Anantharaman

 

Tim Creelman

Tim joined GSTC Thursday 1/16/2014.  He started a new job at Merck in July and volunteered to run the corporate DMR at Penn Relays with the Merck team in April. He hasn't done any workouts on the track since college and was looking for a training group to help get him get reacclimated to the track and to push him so that he can reach my goals. His pre-race ritual is to stop at Wawa get a big Gatorade, gallon of water, and Cheerios. His PRs are: 800m (1:59 in high school), 1600m: (4:28 in college), 5000m (16:03 in college), and 8000m XC (27:48 in college)

 

His goals for GSTC is to train for the corporate DMR at Penn Relays with goal times being 2:15 (800m), 3:30 (1200m) or 5:15 (1600m) since he is not sure which leg he is running yet. Also he is looking forward to running other races with GSTC after the Penn Relays. Besides running, his hobbies are going down the shore, sleep, and he plans on learning how to golf once the weather warms up.

 

Lisa Jones

 

Lisa joined early January 2014. The GSTC lingered in her mind for a couple years.  Angela and Robyn used to be her teammates in the past and hinted the idea of her joining.  She is a competitive mid/long distance runner looking to participate in races, experience competition on a different level, and hopefully gain a new positive experience in her life. This is a great opportunity to join a new team that shares the same passion and dedication to the sport.  She is impressed with what this program has to offer and is excited to be a new member! Her goal is to continue improving her running economy.  She hopes to PR in the 800, 1500, 3k Steeplechase, and 5k this year.  Her current PRs are 2:17 (800), 5:18 (mile), and 18:54 (5k).

 

Her coach, Nick Barkley, produces personal training plans on a monthly basis and comes to most of her meets.  So far, she has managed to PR in all my events in the past year. She runs 6 days/wk and does plyos on Tuesdays and Thursdays.  Currently, she is running 42-45 miles/wk this month. Long days are on Mondays. Right now her training is geared toward the spring track season. The future months will focus on thresholds, intervals, hurdle work, and more plyos. She takes off on Sunday's to recover. 

 

Spring HS 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.  



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 Croft 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)

 

More buildup this week.  You want to hit 85-95% of your goal mileage this week.  We're going to work in some more structured threshold work this week.  Remember that you have to be willing to adjust the T pace for the conditions.  Cold, wind, shoes, running surface, etc are all things to consider.  When in doubt, err on the slow side.

 

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

 

Thursday - super easy 40-60 mins or OFF.

 

Friday - mile reps.  Start at T pace + 30s, then cut off 10 secs each time.  Do 4-5 reps, so you'll either be ending at T pace or T pace -10s.  Take 1:00 recovery.  If your miles are 7:00 in duration or longer, you can either do one rep less, or run 1200m reps instead.

 

Saturday - same as Monday.

 

Sunday - long run!



Monday, January 13, 2014

(1/13-19): Register for 2013 Awards Banquet; Track is BACK!!

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! 

 

GSTC 2013 AWARDS BANQUET

The 3rd Annual Garden State Track Club Awards Banquet will be held this Saturday night, from 4-7pm, at the Neilson Rectangular Room at Neilson Dining Hall at Rutgers University.  Attendees are asked to park in lot 76 on Dudley Road (Cook Campus).


We're so close to selling out...REGISTER TODAY before all seats are sold!


Why Attend?

10. Two Olympians will be guest speakers!

9.  It will be the final Tim Morgan Award ever given out.

8.  Chris Christie has promised not to block highways leading to New Brunswick

7.  Dinner and desert for $20.  Life doesn't get any better than that.

6.  We have a new guest speaker!  Heather Wilson, BIG EAST and ECAC Champion 800 meter champion!

5.  Just wait until you see this 2013 Highlight Video on the big screen.

4.  Three words:  Rutgers Cafeteria Food.  Yummm!

3.  Vote for the "Best Dressed of the Night" Award.

2.  The after-party!

1.  Mike Brito and Josh Neyhart are co-emcees.  Now THIS should be interesting.

 


2013 GSTC Awards Banquet Schedule

4:00  Dinner & Mingling

4:55  Welcome & Enclave Awards: Guest Speaker #1, Jeff Benjamin

Most Dedicated, North Enclave: Danielle Czohla, Erin Higgins, Tiff Schwartz, Nicole Callaghan-Gronbeck, Brian Harris

Most Dedicated, Jersey City Enclave: Shanna Beairsto, Will Appman, Adam Gruchacz, Norbert Kuter

Most Dedicated, Beach Enclave: Chelsea Callan, Chris Whitehead, Zak Kudlak, Sean Donohue

 

Most Dedicated, Central Enclave: Dan Teichmann, Ryan DeGregorio, Steve Mennitt, Edsel Flores

 

5:05  Enclave Awards:  Guest Speaker #2, Heather Wilson, BIG EAST 800m Champion

Most Dedicated, South Enclave: Joe Zeoli, Adin Mickle, Angela Dunn, Robyn Evangelist, Paul Matuszak

Most Dedicated, Morristown Enclave: Brian Harris, Heather McDermott, James Lothian, Sam Harris, Allie Dublinski

Most Dedicated, Princeton Enclave:  Katie Chaput, Jeff Blough, Greta Sieve, Ashwin Anantharaman, Peter Bolgert

 

 

Presenter #1: Ayanna Keller, GSTC member

Newcomer of the Year, North Enclave: Bryan McDonnell, Joan Darnsteadt, Jon Lindenauer, Sandi Kaspszyk, Ewelina Marut

 

Newcomer of the Year, Beach Enclave: Sean Donohue, Chris Behre, Jarret Kunze, Dennie Waite

 

Newcomer of the Year, Jersey City Enclave:  Diana Stavrou, Will Appman, Shanna Beairsto, Adam Gruchacz

 

Newcomer of the Year, Central: Ezra Chefitz, Kristen Prazenica, Rob Marczydlo, Keith Gruchacz, Christina Chafos, Jonathan Campanaro

Newcomer of the Year, Morristown: Kay Berka, Merit O'Hare, Ted Doyle, Zack Mower, Claire Browne, Mark Minervini, Tom Lee

 

Newcomer of the Year, South Enclave: Michelle Branagan, Eric DuBois, Robyn Evangelist, Joe Zeoli, Brittany McCann

 

Newcomer of the Year, Princeton Enclave:  Matt Eder, Steve Jackson, Stephanie Donatone, Greta Sieve, Henry Mattingly

 

 

Presenter #2: Kelsey Lewis, GSTC Member

Life of the Enclave, North Enclave: Karen Auteri, Ruscel Kirkland, Erin Higgins, Kelly Polisin, Rob DeCarlo

Life of the Enclave, Beach: Zak Kudlak, Jim Greer, Will Alston, Ken Walsh, Sean Donohue

Life of Enclave, Central:  Josh Neyhart, Aysha Mirza, Mo El Hedi Bahri, Dan Siegel, Nick Waclawski, Kyle Price, Kyle Flyer

 

Life of the Enclave, South Enclave: Bill Zeoli, Adin Mickle, Robyn Evangelist, Paul Matuszak, Joe Zeoli, Brittany McCann

 

Life of the Enclave, Morristown Enclave: Karen Auteri, Allison Dublinski, Heather McDermott, James Lothian,

 

Life of the Enclave, Princeton Enclave:  Peter Bolgert, Jeff Blough, Ashwin Anantharaman, Mike Fonder, Dave Hamilton

 

Life of the Enclave, Jersey City Enclave: Jeff Perrella, Corey Smith, Will Appman, Norbert Kuter

 

 

Presenter #3:  TIM MORGAN

 

Tim Morgan Award:  Steve Mennitt, Josh Neyhart, Zak Martins, Tim Morgan

 

Steady Strider Award:  Karen Kushner, Phoebe Law, Margarita Ravera Romero, Sakina Namazi, Portia Brown 

 

5:30  Most Improved and Rookies of the Year:  Presenter Dennie Waite

Most Improved Male:  Mike Anis, David Fett, Woody Kongsamut, Mark Parisen

Most Improved Female:  Erin LaCosta, Erika Meling, Angela Dunn, Karen Auteri 

Rookie of the Year, Male:  Chris Croff, Chris Johnson, Eric DuBois, Dennie Waite, Jon Lindenauer, Bryan McDonnell, Will Griffin, Ted Doyle

Rookie of the Year, Female:  Sarah Schillaci, Robyn Evangelist, Tiff Schwartz, Christina Chafos, Allyson Guib, Allie Dublinski, Michele Branagan

Presenter #4:  Princeton Enclave Co-Captain Peter Bolgert

2014, Her GSTC Breakout Season:  Nicole Salge, Nastaran Whitson, Victoria Pontecorvo, Jena Peacock, Ana Jasmin

2014, His GSTC Breakout Season:  Timmy Terrific Paziora, Andy Gallagher, Chris Weiss, Andrew Golato, Attila Sabahoglu, Shaun McGeever

2014, The Masters Breakout:  Gavin Sloane, Sheera Siegel, Matt Baker, Lee Mooney, James Cecchi

Quotes of the Year:  TBA Next Weekend  (Chelsea Callan, Adin Mickle, Josh Neyhart, Peter Bolgert, Steve Bonica, and five more)

Selfie of the Year:  Courtney Stanton, Aysha Mirza, Danielle Stanton, Danielle Czohla, Liz Licorish

Cutest Club Couple:  Dave dos Santos/Karen Auteri, Ken Goglas/Cheyenne Ogletree, Rob/Meghan DeCarlo, Jill/TJ Zablocki

Recruiter of the Year:  Karen Auteri, Heather McDermott, Mike Anis, Peter Bolgert, Marty Doherty, Angela Dunn, Chelsea Callan

Rutgers Athlete of the Year:  Rob Klink, David Fett, Erin LaCosta, Alexis Mbakwe, Carson Keers-Flood, Courtney Connelly, Kyle Flyer, Rob Marczydlo

Jeff Perrella Excellence in Injury Award:  Nicole Callaghan-Gronbeck, Rob Nihen, Dave dos Santos, Courtney Stanton, Brittany McCann

5:55  Moment of Silence: Andrew Capizzi

6:00  2013 GSTC Highlight Video

6:15  Track Awards:  Ashley Higginson

Half Miler Award:  Jaris Rousseau, Darnell Armstrong, Mike Saparito, Ricky Garcia, Norbert Kuter, Tony Harris,  

Miler Award:  Dennie Waite, Alyssa Douma, Chris Heibell, Tony Harris, Chelsea Callan, Cheyenne Ogletree, Kyle Price, Peter Bolgert

Steeplechase Award:  Peter Bolgert, Jena Peacock, Kyle Price,  Danielle Czohla, Ken Goglas, Mike Anis

Best Dressed, Female: TBA

Best Dressed, Male: TBA

Behind the Curtains Award (unsung hero):  Brianne Teichmann, Cathy Stutzman, Amy Denholtz, David Fett, Ken Walsh

Most Likely to be at a GSTC Event:  Edsel Flores, Karen Auteri, Ken Goglas, Cathy Stutzman, Woody Kongsamut

6:40  Most Valuable Performers: Guest Speaker #3, Donn Cabral    

Most Valuable Performer, Male Masters:  Brian Harris, Marty Doherty, Andrew Tschesnok, Jeremy Stratton, Massoud Messkoub, Peter Auteri, Francis Beideman

 

Most Valuable Performer, Female Masters:  Sarah Hersey, Prudence Jones, Sue Goglas, Jennifer Briganti, Sandi Kaspszyk, Michele Brangan

 

Most Valuable Sprinter, Male:  Mike Brito, Ricky Garcia, Tony Harris, Julius Frederick

 

Most Valuable Sprinter, Female:  Alexis Mbakwe, Erin LaCosta, Quanisha Booker, Haleigh Simon

 

Most Valuable Field Athlete, Male:  Stephen Mozia, Matt Tholis, Isaiah Harris, Montez Blair, Eric Masington, Lutalo Boyce

 

Most Valuable Field Athlete, Female:  Erin LaCosta, Shene Davis, Shauntierah Douglas, Haleigh Simon

 

Most Valuable Performer, Male:  Mike Fonder, Ken Goglas, Steve Mennitt, Paul Matuszak, Mike Brito, Chris Heibell

Most Valuable Performer, Female:  Alyssa Douma, Danielle Czohla, Cheyenne Ogletree, Katie Chaput, Erika Meling, 

6:55  Closing & Thank You:  Chuck Schneekloth 


 

 

Road Relays: PRC vs RRC

New Brunswick- Princeton Running Club (PRC) president Danny Ebanks and Rutgers Running Club (RRC) president Dan Teichmann have announced the first annual RRC vs PRC competition at the 2014 Road Relays.  Ebanks accepted the challenge and will bring up a squad to compete for the 1st Annual Karnes Cup, a rotating team trophy to the winning university club team.  The award is named after long-time PRC president and enthusiast Ryan Karnes, who is in his final year at Princeton University.

 

The Road Relays is the longest standing GSTC event and fundraiser, and this year it's slated for February 23, 2014 at 11:00am.  One of the most unique road races in New Jersey, it's a 10k relay requiring two teammates to both run 5k.  However, here's the catch:  after 2.5k, or two laps around Buccleuch Park, you hand off to your partner.  There are fourteen different age groups, from masters 50s to married to open, and all fourteen have three divisions:  men, women, and co-ed.  Medals go to the top three in each division. 

 

Check it all out here, and meanwhile, find yourself a partner!!  www.roadrelays.org

 

 

Results: Track is Back!

 


Duran Breaks Facility Record at MU

West Long Branch- Alina Duran, wearing the gold singlet for the first time, may have had the best debut performance in club history. 

 

In her first weight throw toss, competing in the 4th Annual Blue and White Invitational, Duran broke a club record and a Monmouth University facility record by recording an 18.68m throw.  She broke the 17.96m facility record two other times out of her six attempts, throwing 18.05 and 18.00 in her final two throws.

 

Durna is now in a very exciting position.  Just one month before the USATF Indoor National Championships in Albuquerque, New Mexico, she is within one meter of hitting the qualifying standard of  19.50m

 

Tracksters Open at Rutgers Invite

G-State Wins Four Events, Set One Club Record

 

Piscataway- The GSTc tracksters opened their season in style, winning four events at the Rutgers Invitational while competing against Temple, St. Peter's, CCNY, and the host, Rutgers University.

 

Ricardo Garcia won the club's first track gold medal of the year, outleaning teammate DennieWaite in the men's mile by .02.  Teammate Andrew Golato led the first few circuits, eventually overtaken by Waite who then lead the next 600 meters.  Garcia, racing his first mile, began charging hard in the final stretch, using his half miler speed to edge out Waite 4:31.52 to 4:31.54.

 

Employing similar race tactics, Tyrone Ross used a hard push in the final 100m to win the 500m.  In third place with 200m to go, the 34 year old ageless wonder, who is the GSTC 500m club record holder, rolled past two Rutgers athletes to get the W in 1:04.50. 

 

Both the men's and women's 4x800 relays grabbed gold.  The quartet of Robyn Evangelist, Chelsea Callan, Grace Chong, and Nicole Salgi lead from wire to wire, crossing the finish line at 10:03.60.  Watch all but Chong run the women's mile here.  The men's group of Garcia, Golato, Waite, and Mike Saparito also dominated, running 8:03 to break a two-year old club record of 8:07 held by Mark Parisen, Zak Martins, Reggie James, and Tyler Foss from the now-defunct Pre-Millrose Games Invitational.

 

There were several silver medals that were almost golds.  Erin LaCosta had the second highest jump of the day at 5-1, while Atilla Sabahoglu, making his Gold Debut (yes, this event now gets capitalized), pushed to the front of the 3,000m for most of the final mile, until getting passed with 200m to go.  The GSTC 4x400 gave the Rutgers quartet, 2nd at the 2013 Outdoor Big East Championships, a big scare.  Ross opened up a huge leadwith a 48.5 split, followed by a 49.2 carry by Kevin Perrson.  While the Scarlet Knights caught up to third leg Will Alston in his final strides, GSTC anchor Josh Chavanne made a late charge with 150m to go, gaining ground but eventually falling short of the Division 1 sprint powerhouse.


Results here, and watch all 29 race videos on the GSTC YouTube channel here.

 

GSTC, errrr, DuBois Finishes 3rd

NYC- Eric DuBois competed in three events in Thursday's NYRR "Thursday Night at the Races," and in result, racked up enough points for the GSTC to finished third overall in the team scoring.

 

He opened with a 9:25.98 two mile, good for 3rd place and six points.  An hour later, he raced the 1000m and came in 7th, good for two points.  A bit later in the evening, he ran 1:29.93 for the 600m, finishing 15th and out of the scoring.  Not a bad day at the office!

 

 

Team Runs

Please continue to check and post your enclave Facebook pages for team runs.

Sunday's team run will be at Rosedale Park at 9am.  Address:  412 deferal City Rd Pennington NJ 08534.


Steady Striders

By Amy Denholtz

The steady striders will meet to run at 9:00am Saturday, Jan. 18th, at Colonial Park, in Franklin Township (Somerset County) and we will assemble in parking lot D off of Colonial Drive.  The park has a running trail, a nature path, and also hugs the D&R Canal Tow Path.  For a park map, see http://www.somersetcountyparks.org/maps/ColonialParkMap.pdf.  Email Amy, at adenholtz@gmail.com, with questions or to RSVP!  And remember to join the team for the annual GSTC banquet later that day!


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

"GSTC takes 3rd at NYRR night at the races beating out CPTC!"  -Eric DuBois, in an email reporting his 100m, 2 mile, and 600m results.  He was the lone GSTC competitor, yet…his point total landed the GSTC a 3rd place finish.  Ha.   

 

"My sarcasm detector has always been a little bit faulty."  -Tim Morgan, during post-Sunday run brunch

 

"That is for people who don't have skills at the bus stops."  -Steve Mennitt, regarding on-line dating, at same brunch

 

"I could use a ride.  Don't Leaf me behind."  -Matt Eder, via FB, requesting a ride to the team Sunday run in the Leaf

 

"Thank you!  New profile picture coming soon."  -Atilla Sabahoglu, via FB, after pictures were posted of his first GSTC race

 

"A good amount of my teammates don't even run over break then I see GSTC posting pictures running in snow!  Good luck to you guys this season, you all deserve it!"  -Allyson Guib, Seton Hall hurdler/GSTC summer hurdler, via text

 

"I got to practice shot put with the Nippeon Sports Scienc University's track team for a few days.  Should be fun." –Roland Cote, via FB, during his winter break time spent in Asia

 

"Chis Christie is about to blame GSTC for the bridge closure."  -Josh Neyhart, via text

 

"3 days of ridiculous cold.  3 10 mile days before sunrise.  Hooah!"  -Andrew Tschesnok, via FB

 

"I would assume Nike would like the credit, especially with such a high profile event."  -elite miler Aidan Walsh, in response to Donn Cabral being misnamed adidas, not Nike, athlete

 

"Didn't buy groceries this week so I'd have some time for dues and the banquet.  Rice and beans all week man!" –David Fett, via text

 

"Running in my first indoor track meet today in almost 3 years.. not sure what's about to happen, but regardless, it'll be fun! let's go Garden State Track Club!"  -Robyn Evangelist, via FB

 

 

 

The _____________Award*

Should we call it the "C'mon Man Award" or "DBA" (Dropped Baton Award"?)

 

Either way, during the post-Sunday team run brunch, Steve Mennitt knocked over his entire glass of chocolate milk…and then contemplated asking the waitress for a free refill

 

 

Gold Star

By Ashwin Anantharaman


Patrick Casey

Patrick joined GSTC on January 1st after a long search for a club that he thought would be a good fit for him (large, competitive, people in his age group, etc). He recently moved back to New Jersey from northern Connecticut, where he went to college (University of Connecticut) and is looking for two things in particular in regards to a running club; a place to expand upon his running hobby and to meet new people. His goals for the season are to run a marathon PR at the Vermont City marathon(between 2:50 to 3hr range) and to build his speed. His PRs are as follows: 5k= 18:30, 10k=35:30, half-marathon=1:29:43, and marathon=3:25:11

 

His pre-run routine usually is pretty simple: a cup of strong coffee and a puff of his inhaler. He likes to keep it simple. For races he tends to go out a little too fast, something he has to work on. Post race, for him is all about stretching and eating! Outside of running he is an avid hiker, cyclist, reader and music lover. He just graduated with his bachelors degree in history and is looking for a job.

 

Angie Latif

Angie joined the GSTC group to reach her goal of running a 5k and leading a healthier lifestyle. After hearing about our Steady Striders program that our own Amy runs, she knew that GSTC would be a smart way to go. Her goal is to run a 5k and maybe someday a 10k. Her goal will be fulfilled no doubt with all of the great people in the steady striders program motivating her. She runs a couple miles a day but is hoping to keep that up on a more consistent basis and eventually increase her total mileage. She has no pre race or run routine but after hanging out with our team, we all know that will change. Her hobbies outside of running include writing and spending time with her 5 year old son. 

 

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 Croft 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)

This week we should be continuing our buildup.  Remember to listen to your body, and don't force yourself to hit a certain pace or a certain mileage if your body's telling you otherwise.

 

Don't be afraid to shuffle the training days around!  Some days are easier than others.  If your school or work schedule makes it hard to do your medium run on Wednesday, then do it on Tuesday or Thursday instead.  Generally speaking, the medium and long runs should be 3-4 days apart, so Wednesday or Thursday is best for the medium run.  If you need your super easy day a day early, or you know that Friday is going to be a particularly hard day at work, then make that your super easy run.  I've told you not to let your watch or training log or GPS call all the shots.  Don't let this plan call all the shots, either.  Be flexible.  If you have questions about how to modify the plan, let me know and I'll help you out.

 

This week, you should be hitting 75-90% of your peak mileage from last cycle.  Remember that your mileage goal for this cycle is just a goal.  You may or may not get there.  But that doesn't mean you won't run faster!  Remember that your purpose in training is to race faster.  There are a lot of ways to get there, and it doesn't always mean run more, or faster, than you did last cycle.  Sometimes it just means staying healthy for long enough to accumulate more training.

 

Monday - comfortable run + 3x8-10sec hill sprint.  As fast as you can go, on the steepest hill you can find.  Take at least 2:30 walk recovery in between.

 

Tuesday - light fartlek run.  You can approach your T pace if you want, but don't exceed pickups of more than 2 minutes in duration.  A 1:30/3:30 cycle is good.

 

Wednesday - medium run of 15-20% of your week's mileage.

 

Thursday - super easy day + 6x80yd strides OR off.

 

Friday - same as Monday

 

Saturday - comfortable run + 6x80yd strides

 

Sunday - long run of 20-25% of your week's mileage.