(6/29-7/5): Epps Wins USATF National Title

THE WEEKLY EMAIL #nationaltitle Fall Training Plan: From Our Coaching Staff The fall training plan will be shared Tuesday June 30th with all those who are dues paying members.  This is being done trough google drive.  If you have questions about how to access the document, what something means, or anything training plan related contact ken_goglas@hotmail.com ormichael.fonder@gmail.com.  The team's fall racing schedule is below. Order your team gear in time for the fall racing season HERE *** EPPS WINS NATIONAL TITLE Eugene, Oregon: When it's hot, humid, and sunny, no one wins the triple jump in the final three jumps.  It usually happens in the preliminaries, the first three jumps, when athletes are relatively fresh and not fatigued from the competition elements. And, that, indeed, is exactly what Christina Epps did. The Morristown native popped a huge personal best of 46' 2.75" in her very first jump, taking the lead instantly.  She knew it, too, pumping her fist the moment she pulled herself out of the pit.  Although she never jumped farther--nor did anyone else in the star-studded field that included athletes from Georgia, Memphis, and Texas Tech. Her winning jump, 14.09m, is just .11m shy of the World Championships standard.  She now will chase the standard with the hopes to compete in Beijing, China with the best athletes in the world. During the competition, her second and third jumps were respectable ones of 13.72 and 13.81, respectively.  This third jump equalled that of eventual third place finisher Keturah Orji--also a Jersey Girl.  However, her fourth jump was a 13.44, as her left calf began to cramp.  Due to extreme muscle fatigue, she fouled her final two attempts--yet still held on to a commanding ten-inch lead to win her first national title.   Watch Christina's final attempt and public declaration as the national champion here. Watch Christina's victory lap around Hayward Field here.  Watch Christina's interview and gold medal presentation here. Van Liew 9th in Jav Tim VanLiew, from South Jersey and a Rutgers Camden alum, headed into USAs with a ton of momentum.  Coming off several recent PRs, he was ranked 5th on the start list--with the possibility of making the World Championship team if everything happened right. Unfortunately for Tim, it did not.   He struggled with the tough headwind, as his first two throws (68.62m, 66.89) were both significantly shorter than his seed and PR of 79.49m.  The entire field was throwing shorter, however, due to the wind.  After round two of the second flight, Tim sat in 8th place--with the top eight throwers getting three more attempts in the final. Although he did better his best mark of the day on attempt three, at 69.20, Benjamin Woodruff slipped past him with a 70.34, throw to take the 8th and final spot in the final. Disappointed, the always thoughtful VanLiew posted this on Facebook, showing why he's such successful, national-caliber athlete: "Today was tough, but it is not a defeat, it is a lesson. Placed 9th for the 2nd time at USA Nationals.  I am healthy and still confident I can get some good throws this season."  Watch Tim's last throw here. Gaines 12th in LJ Although she had an up-and-down outdoor season in the long jump pit, Jessie Gaines is known for her big-time performances at big-time meets.  After all, the LIU alum did finish third at the Indoor USA Championships this March in Boston, MA, and she did have a solid outing at the adidas Grand Prix two weeks ago in NYC. Gaines had a great attempt in jump one, but sadly fouled.  She then jumped 20-10 on her second attempt, nearing her seed mark of 21-6.  With a good effort on her final jump, she would surely make the eight-woman final. That said, she mustered only a 6.22m - a few inches short of attempt #2- and thus finished 5th in flight one.  As the second flight progressed, she slowly slipped in the standings and ended up 12th in the field of 18. Disappointed, she's excited for next year, as 2016 is the Olympic Trials--her ultimate goal. Graves 18th in SC Last year, Carmen Graves finished 11th in the preliminaries with a 9:47 clocking, and later finished 10th in the final with a 9:50. Half way through her race, the collegiate triple jumper-recently-turned steeplechaser was on pace for a very similar effort.  At the 2k mark, she sat with two other women, on pace to make the final. However, the unusual heat wave that was plaguing the state took a hit on the event.  Times were slow, and many runners, Carmen included, were clearly hit hard by the temperature.  After fighting hard for 2,000m, Graves fell off the chase pack, and after a few tricky water barriers, finished in 10:12.  Although she did finish 10th in her heat, and 15 move on to the final, several others beat her from heat one. That said, this was Graves' first year of year-round distance running, so it was quite an adjustment year.  Indeed, most runners at this level have been doing aerobic work in all three seasons for years, but Graves was a sprinter/jumper/hurdler up until her senior year in college.  The prospects of what will come next year, in the Olympic Trials year,  are very exciting for her.   See all USAs results here. The aGSTC Compound The four aGSTC athletes stayed at a ranch in Creswell, just ten minutes south of Eugene.  It had horses, goats, a dozen wild cats, a gravel road, and a big pool with no water inside it--all for no extra charge. Instead of paying for overpriced, run-down Eugene hotels, the group had access to a kitchen, a grill, and other similar commodities.   Kyle's Corner Kyle's Korner is a segment of the Club's weekly email that will focus on reacquainting you with a different current club member each week. We will catch you up on how they are doing with regards to their training, their lives, and other general nonsense. This segment intends to be informative and educational while attempting humor in a purely inoffensive way. Mostly.   This week on the Korner we spoke with Erin Varga. A member and Captain of our Women's Masters team she has been a big part of the club team life with recruiting and racing. She also until recently put on the very popular Jimmy D 5k right here in New Brunswick for the last 10 years. She began her running on the streets of New Brunswick, started a race here, and looks like she'll be doing it for a long time still!     Erin Varga   Kyle: Hello Erin, thank you for joining us! Mrs. Varga: Thank you for having me! Kyle: Lets start with a little intro for those who may not know you. You're a captain on our team correct? Mrs. Varga: Yes, co-captain of the women's masters team Kyle: How did you come to earn such a prestigious position? Mrs. Varga: Chuck asked and I said sure, I'd love it! I think being a race director for a long time helped. Kyle: Simple Q&A, I love it! How has the experience been for you? Mrs. Varga: Super! Love getting to know the women and love recruiting more to run with us! Kyle: Exacty what we're all about! How did you become a race director? Mrs. Varga: I always wanted to be a race director of a race with a great cause, because at the time 10-15 years ago I felt there was a need for more races that runners and families really wanted to attend. When my father died in a house fire (NBFD Deputy Chief James D'heron) I thought it would be great to host a 5K in New Brunswick and raise funds for burn survivors. I wanted it to be a great run for avid runners, but I wanted newer runners to feel comfortable. Loved hearing from folks that it was there first 5K and now they are "runners"!   Kyle: That's wonderful that you were able to turn a passion of yours into something so meaningful for yourself and others by being able to honor your father and help the community. Many club members over the past few years have run in your 5k and I'm sure they have all loved it like I have. It must be a bitter sweet feeling to have the Jimmy D 5K tradition come to and end. Mrs. Varga: Yes, it definitely is. It was a great run for 10 years, and I really wanted to end it on a positive note. I'm still volunteering at the Children's Burn Camp for severely burned children, so dad's mission is still going. I actually leave for camp on July 11th. I will never forget the first time GSTC ran the 5K and Chuck ran in the gorilla costume... Everyone was saying "who's the crazy guy running in a gorilla costume...?" Kyle: Chuck will pull any stunt to market a new race at least once! Do you think youll ever get the itch to race direct again? Mrs. Varga: Depends. The politics and cost behind races now is insane. I can't even believe how much race fees have gone up the past few years. They don't make it easy to direct a great race. If the money is there and the cause is a good one, and someone I liked asked, I might. (wink, wink) Kyle: Nice nudge ha. How did your year of running go since we're on the subject of races? Mrs. Varga: It went as good as can be expected. Coming off of my hip surgery last December was a bit tricky, but I'm chugging along. Being a part of GSTC has definitely helped push me a bit. The older you get the harder it gets, but that's okay. I have a goal for the fall and I'm really trying to reach it. I was asked to help coach the Rutgers Prep XC team again this fall so that will definitely help. I really loved making new friends and running partners this past year with GSTC, that's an extra bonus. Kyle: Do those plans include a plane ticket to San Fran? Mrs. Varga: Those plans include a conversation about that ticket! Thanks for the reminder! Kyle: Anytime! Now my keen sense of smell has lead me to discover you have a daughter and a son. Do they share your running passion as well? Mrs. Varga: Hee! Yes, I have a 16 year old daughter, Kiera and a 15 year old son Danny. They started running with me at about 6 weeks old! The jogger counts! My daughter does not share that running passion. I have my fingers crossed she will wake up one morning and go out for a run. My son has been running XC since 6th grade and will be running on the Rutgers Prep XC team this fall as a freshman. He is also plays lacrosse and his speed has definitely been an asset on the lacrosse field. Kyle: Maybe he can follow Josiah and come workout at Highland Park with us! How is the dynamic between the mother as coach and son as athlete? Does he get the easy treatment or the hard? Mrs. Varga: That is the plan. He is very excited to run with Josiah! I'm much, much harder on my own kids. I've told the other 2 coaches that he is all theirs, we both like it that way. Kyle: Im sure he appreciates the coaching even it's stern. How did you get into running? Mrs. Varga: Yes, he does. He likes a tough coach. My running history is kind of weird but I actually first realized I loved to run when I was about 10 years old. Living in New Brunswick we were always outside playing in the street and I could run faster than all the boys in the neighborhood. Boys would challenge me to run up the city block to see if they could beat me. I think only 1 boy could beat me and that wasn't all the time! There was no youth track teams in NB in the 70s and my high school did not have one or a XC team. I played soccer and then after high school began running races on my own. Running has really been there for me. It's been there for the best moments of my life and helped me get through the worst moments of my life including my father's untimely death. Two months after my dad died I ran the NYC Marathon. The emotions did not make this easy for me, but I did it and I raised $5000 for the burn center at St. Barnabas. Kyle: You must have had incredible support from family and friends to come so far with your running. Mrs. Varga: Yes, I do. My parents were a big support, especially when I had my kids. They would babysit when I couldn't take them, and come to races to watch the kids while I ran. My husband John is terrific! He's an amazing athlete and he makes sure that running and working out are a part of our life. He's a good kick in the you know what when I need it. Kyle: A life partner and training partner, perfect! Before we wrap up would you mind sharing some information about your burn victims organization so anyone that wants to can help out as well? Mrs. Varga: Sure! Thank you for giving me the opportunity to share this information!  http://www.arfbf.org The Atlantic Regional Firefighter's Burn Foundation is an amazing group of firefighters from up and down the east coast, from Maine to Washington, DC. I have the opportunity to be a part of this foundation and to volunteer at the Children's Burn Camp in Union, CT with some of these fabulous firefighters. We give these kids a chance to be a kid and not worry about their burns, and they in turn teach us what strength and resilience really is. It has been life changing for me. Kyle: Thank you for sharing! And thank you for speaking with us! That's all the time we have this week. Mrs. Varga: Thank you! Kyle: Tune in next week to see who we interview! This Week's Team Event Sunday  -  9:00am River Road- Bedminster (see maps here) Weekly Results aGSTC Masters Women Get 7th   The masters women closed out the first half of the USATF-NJ Grand Prix season with a strong finish, as the women had a very good showing.  The competition, however, was stronger than it's ever been, and the ladies ended up finishing 7th overall in the USATF-NJ 5k Masters Women Championships at the Lager Run. Sandi Kaspszyk was the team's top finisher, as the 49 year old ran a fantastic 20:15--good  for an impressive 80% PLP.  Sarah Hersey, who tends to be stronger at longer races, dropped down to the 5k and ran very well, finishing at 21:22.  Lucinda Warren was the team's third and final scoring finisher, coming across in 22:42.  Ellen Patterson was the team's safety fourth runner, as she ran 25:07.  The group had a  total time of 64:20, just thirteen seconds shy of the 6th place team. The B Team finished 18th, averaging 27:08 with an 81:24 total team time.  Erin Varga ran well, finishing as the team's top runner in 27:08.  Stephanie Edwards (26:34) and Sue Lawlor (29:56) were the group's scoring 2-3 finishers, and Prudence Jones rounded out the team with a 31:28 effort. Other club members ran the race, including Jay Margolis running a monster PR of 17:26.  Also competing were Steve Warren (18:22), Will Parker (18:24), Karen Auteri (18:53), James Lothian (18:57), Aya Leitz (19:48), Brian Harris (19:59), Heather McDermott (20:27), and Peter Auteri (21:19). On an unrelated note, the finisher at 250th place was named "Furious George."   A Message from the President The fall is a long racing season.  Please: follow the team training plan that Mike and Ken have carefully created for us.  Racing is fun in the summer, but please don't over do it.  We want to see everyone have a great fall racing season, so keep the intensity on hold for now!   2015 adidas GSTC Fall Racing Schedule 8/22  USATF-NJ 5k Masters Men Championships 8/30  USATF-NJ 5k XC Championships @ Nadirar Park 9/20  USATF-NJ Half Marathon Championships  10/4  USATF-NJ Little Silver Open Women 5k Championships 10/26 USATF-NJ 8k XC Championships @ Deer Valley Park 11/8  USATF-NJ 10k Masters Women Championships 11/15 Garden State XC Invite @ Philly (TBD) 11/26 USATF-NJ 8k Championships   It's time to pay your 2015 Team Dues. The club has many operating expenses that depend on membership dues. Renew your aGSTC Membership here! *** Goodbye, Woody A large group of GSTC'ers paid their final respects to Woody Kongsamut last week. Woody joined the club in the spring of 2013.  Still an active fencer on the Rutgers club team, he split his time between fencing and a real man's sport: running. Over the next two years, he went from a fairly recreational, few times a week runner to a very serious one who just cracked 18:00 for the first time at President's Cup weeks ago. He served on the Leadership Team (LT) for two years, enabling him to pad his resume for UC Berkeley--his new endeavor of graduate school.  School officials who wanted to remain anonymous have stated he was an "on the bubble" candidate, but his experiences on the aGSTC's LT put him over the edge.   In all seriousness, he will be greatly missed.  Perhaps he will flunk out and rejoin us in a few months.  Eh, probably not. Peter's Puzzler Source: Martin Gardner An airplane flies in a straight line from airport A to airport B, then back in a straight line from B to A.  It travels with a constant engine speed and there is no wind.  Will its travel time for the same round trip be greater, less or the same if, throughout both flights, at the same engine speed, a constant wind blows from A to B? For the solution, click here. For a more mathematical solution, click here.  Anis Angle  But will there be free peanuts?       aGSTC Runs   The spring racing season is over, so most flks will be taking 1-2 weeks off from running.  By July 1, check your regional enclave FB pages for summer runs starting up!     Quotes of the Week "The best thing Jessie ever did was say yes to you guys."  -Coach Solomon, coach of Jessie Gaines, after USA's.   "Diners are getting off the charts with their chocolate milk prices these days."  -cheapskate Mike Anis weeks ago after a long run.  He bought his own and brought it into the diner!   "I'm so glad I found you guys.  I really had no idea what to do after college."  Christina Epps, triple jump national champion, before leaving for the flight Wednesday   "I'm not your typical Indian."  -Ashwin Anantharaman     Pictures of the Week       The original picture taken in 2013       The replica picture of 2015.  Different people, similar poses...?      Steady Striders   Do you run 9-12 minute mile pace on your runs?   Come join the aGSTC Steady Striders!  They have their own Facebook Group Page, coach, and group runs.  Email gardenstatetrackclub@gmail.com and we will introduce you to our two co-captains, Amy and Erika.       STAY CONNECTED

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(6/22-6/28): Price, Douma, Men Drink from Cup; USAs Overview has been sent

THE WEEKLY EMAIL And the streak is at two weeks Fall Training Plan: From Our Coaching Staff This is  a week of active rest which is for you to do what you need to do in order to start building mileage starting next week.  This could mean no running, this could mean easy running, it's whatever you need to do.  The fall training plan comes out next week and will be shared with all dues paying members. Order your team gear in time for the fall racing season HERE *** Price Wins  President's Cup; Breaks Club Record Upon hearing the starting siren, a dozen men blasted to the front, hovering the lead motorcycles and eager to win the USATF-NJ's most coveted prize.  At the half way point, that group was whittled down to six.  And on the second and final lap, the lead pack was just one: Kyle Price. Surging hard down the final half mile stretch, Price broke teammate Youssef Rochdi.  Not content with just the win, the mohawked Milltown native fought every final step, resulting in a 14:49 finish--the fastest any club member has ever covered the distance on this hallowed course--or any 5k road course, for that matter.  In addition, it's the fastest time recorded at the President's Cup since 2009, when a Chris Pannone covered the course in 14:38. As Price continues to make a strong bid for the 2015 club's MVP, his victory made him the fifth consecutive GSTC man to drink from the prestigious President's Cup.  Averaging 4:46 a mile over the two-lapped course, he now owns the fastest road 5k in club history.   Men Dominate Final USATF-NJ Spring Championship  The President's Cup always brings out the best competition in New Jersey, and this year was no different.  However, the aGSTC brought the strongest top five finishers in P-Cup history, resulting in their scoring teams finishing 1-2-3-5-7-8. As the top five runners from each team score, the six scoring teams averaged times of 15:44, 15:53, 16:12, 16:32, 17:06, and 18:01.  Last year, the aGSTC went 1-2-3-4-8-9-10, as teams averaged 15:52, 15:55, 15:56, 15:57, 17:31, 17:50, and 17:56. The club put 15 in the top 25, with 19 breaking 17:00.  Considering the hill athletes run up twice in the double-loop course, it was another solid day of fast times for the club, who won their 34th straight USATF-NJ Grand Prix race--a streak dating back to the fall of 2011. The United Nations #chasepack of Tom Visicaro, Z-Mart, Curry in a Hurry, and Big Willy Style Alston roll at P-Cup Behind Price, teammates in the top ten included Youssef Rochdi (2nd/ 14:59), Steve Mennitt (4th/ 15:07), Kevin D'Emic (6th/ 15:25), Josh Neyhart (7th/ 15:29), and Frank Corrigan (9th/ 15:35). Doods in the top 25 included newcomer Stephen Rathbun (12th/ 15:56), Jersey City Enclaver Will Appman (13th/ 15:57), Ashwin Superfan President Mike Fonder (14th/ 15:59), world traveler Jarrett Kunze (16th/ 16:03), Jarrett's evil twin Matt Eder (19th/ 16:07), the invisible enigma Ted Doyle (20th/ 16:10), traveling salesman Mike Anis (21st/ 16:11), Ashwin Superfan Vice President Ken Goglas (23rd/ 16:19), and injured-proned, "Glass Joe" John Welsh (25th/ 16:21). All results can be found here. 2015:  aGSTC Men Best Team in  P-Cup History Price 14:49 Rochdi 14:59 Mennit 15:07 D'Emic 15:25 Neyhart 15:29 The President's Cup 5k has been happening for thirty-six years, and it has long been a favorite for all types of runners- fast, slow, and everything in-between.  The tradition of this race is, consequently, long and rich.  The USATF-NJ has kept this on their Grand Prix circuit due to both its history and its current popularity amongst NJ runners. On Monday, the adidas GSTC broke yet another record in New Jersey: the fastest top-five team finish in President's Cup history.  As the below data shows, the club has grown stronger every year; in 2012, the P-Cup was unfortunately removed from the Grand Prix.  This evolution culminated in Monday's domination, as the top top five averaged 15:09 a man.        This group consisted of Price (14:49), Rochdi (14:59), Mennitt (15:07), D'Emic (15:25), and Neyhart (15:29). President's Cup History Sub-80 (16:00/man) 5-Man Teams 75:49  adidas GSTC (2015) 76:31  Princeton Running Company (2000) 76:33  Runner's High (2005) 76:34  adidas GSTC (2014) 76:41  Runner's High (2006) 77:15  Runner's Pace (2000) 77:42  adidas GSTC (2013) 77:44  Running Company (2005) 78:22  adidas GSTC (2011) 78:22  RVRR (2009) 78:24  Running Company (2006) 78:29  Sneaker Factory (2009) 78:50  Sneaker Factory (2004) 79:00  Gadsden TC (2004) 79:10  Running Company (2004) 79:26  Fleet Feet (2009) 79:37  Running Company (2008) 79:37  Fleet Feet (2006) 79:39  RVRR (2008) President's Cup:  #GSTCtradition 2015 Kyle Price 14:49                2014         Chris Johnson                14:50 2013 Ken Goglas 15:08   2012     Jeff Perrella   15:02                                                    2011                                                   Jeff Perrella                                                  14:50   Next Weekend: 4 aGSTC Athletes Compete at USA Championships Let's not just get to know our elite athletes better...let's learn from them.  After all, success at this level doesn't happen by accident!  We asked them the following seven questions: Question 1:  Many of our club members are dedicated athletes, and they would love to know how many hours, a day, you typically spend training.  How many hours, and what does a typical day of training look like for you? Question 2:  What is your diet like?  What changes, if any, do you make while in season? Question 3:  We all have our rituals before competition.  What do you do before competing?  Any special drink, food, clothes, music, etc?   Question 4:  Do you still get nervous before competitions?  If yes, how do you calm your nerves?  If no, how did you overcome them? Question 5:  We all lose motivation from time to time with our training.  What do you do to keep your motivation as high as it is?  How do you convince yourself to get the workout in when you're tired, sore, and feeling a little lazy? Question 6:  Most high-peforming athletes tend to be reflective and learn from their experiences.  What mistake did you make early on in your career, and how have you changed to avoid that mistake as an older, more mature athlete? Question 7:  What one piece of advice would you give your fellow teammates in terms of meeting  or exceeding one's goals in the sport? CHRISTINA EPPS Triple Jump Ranked #4 USA 1:   I personally spend about 6-8 hours a day training. A typical training day for me will consists of weights, technique/jump training, plyos, and yoga. 2:  I try to eat as healthy as possible, lots of protein and greens. I stay away from fried foods, and bake often. But I do not restrict myself completely of things like sweets. I feel when I do restrict myself, I eat unhealthy more often. So I have at least one cheat day a week.  3:  Have to have a pack of Gatorade energy chews. 4:  Yes, I do get nervous sometimes, but I use them as fuel, I don't let them distract me. 5:  When I feel like I'm losing motivation I always tell myself that I am sacrificing a lot to chase a this dream, so don't cheat yourself by being lazy. 6:  I would often try to hard, and express frustration with my coach when I was not doing well. As I've gotten older, I've realized that I can't force the issue, I just need to just let the jump unfold, keep calm, and trust in what my coach is telling me to correct.  7: No matter what if this is your dream don't let anyone deny you of that opportunity, keep a good support system in your corner, people who truly believe in you as much as you do and you will be fine. JESSIE GAINES Long Jump 2015 Indoors: 3rd at USA's (21'6") 1:  I train 2-4 hours per day. Most of my training consists of perfecting technique, although I still have the sprint workouts, and strength work outs.   2:  My diet consist of a LOT of seafood. From clams to calamari, shrimp and lobster, and snapper and oysters. I also enjoy Caribbean food such as jerk and curry chicken, shrimp, and/or fish. I also eat spanish food, roasted chicken, rice and beans and plantains. I absolutely love saltfish and bake for breakfast. All in all, I'm just a really big foodie :)             While in season, not much changes except for less bacon, less things fried and dairy, and even less to none red meat.   3:  The only thing I like to do before a competition is vibe out to my music. Whatever mood I'm in, I let the music build my adrenaline up. It doesn't have to be rap, or hype music...sometimes its pop, rock, reggae, or reggaeton.   4:  Honestly, I don't really get nervous, unless it's a big meet in NYC. I'm not sure why that is.  But when it's a big meet out of the state or country, I get excited. I get hype for competition that I have to compete in to win, or even just place high. Nerves or no, I still always go out with a mind set to give 100%. I still kick myself when I don't perform like I want, but I always come back in the next meet just as hungry.   5:  My motivation comes from a number of different places. First and foremost, my #1 motivation is my little sister. I can never give up as long as I know she is looking up to me. I also keep pushing because I want to make my parents and family proud. I know they're all back in VA rooting for me to be the best, despite all of my adversities. I also get motivation from my closest friends. Whenever I want to give up or quit, its always either one or a handful of them to remind me what I'm doing this for, and all the hard work I've put in. Another form of motivation is the life I want for myself. I know longer want to have to struggle to have the finer things in life. Lastly, my motivation is my past. I made some mistakes and had a lot of pitfalls/learning experiences in my younger years. Those who want so badly to prove that I'm no better than who I once was, those who are upset because I would not conform to be "their"athlete. The negative things said about me, about how I will never make it, they motivate me as well. All of these things come together, to keep me going even when I don't have it in me to believe in myself.   6:  The biggest mistake I think I made early in my career was trying to live a double life. Back before I had ever made any money in track and field, I found ways to make money in some not very smiled upon ways. I came to realize what it meant to really dedicate myself to this sport, and not cut corners. I also learned how important sprinting in practice is to each and every event I do. I spent almost 2 full years with a messed up hamstring because when it came time to sprint in practice, I wouldn't give my all because I don't like to run. Now, I've learned its better to spend practice and the rest of that day dead tired, than get to the meet where everything counts, and pull or tear a muscle.   7:  My one piece of advice to anyone in this sport, is do not be afraid to be a loner. The parties, the hangouts, friends (if they're real friends) will all be there when you get to where you  need to be. Sometimes it takes special kinds of people to understand what you have chosen to do with your life. The ones that don't understand, you're often times better off without.      CARMEN GRAVES Steeplechase Ranked #12 in USA 1:  I spend a lot of my day training. I typically two sessions per day, which can add up to anywhere from 2-5 hours. These hours don't always involve running nor are always high intensity, but they are necessary and very time consuming (stretching, foam rolling, dynamic stretching, hurdle drills, sprint drills, general strength training, lifting, cross training, warm-ups/cool-downs, etc.).   Many people are shocked once they discover that I don't get up at the crack of dawn to start off my day. I have the luxury to sleep in, so I tend to sleep in for as long as possible before my first run of the day. Typically, I like to do a late morning "shake out run" before breakfast (anywhere from 2-5 miles depending on the day) fueled by some coffee with honey and almond milk.   The Perkiomen Trail is only a ½ mile down the road from my apartment, so I run on the "Perk" for the majority of my runs. During the summer, I rarely wake up early to avoid high temps, I like to do the majority of my training when the sun is at its highest point in the sky.   After my breakfast I like to take a shower, stretch/roll, listen to some tunes, and catch up on some work. Late afternoon, I will either run again, hit the weights, do some hurdle drills, or all of the above. Wednesdays, I like to run with the All Kinds of Fast running group for my second session in Pheonixville, PA. It's a good way to get to know the local running community.   2:  I am a health nut and an excellent cook. I like to fix most of my meals so that I can control what goes into my body. I really love experimenting with different ways to make healthy food taste great. The majority of my diet is vegetarian plant-based with occasional consumption of seafood, but no read meat or poultry. I don't make many changes while in season or out of season. I "celebrated" once with a huge ice cream Sunday  my junior year after my All-American finish in the 800 meter dash at the NCAA Champs, and felt so nauseous after! My body wasn't used to the extreme amounts of fats and sugars. Ever since then, I just stick to my typical eating habits and steer away from using food as a celebration. The only thing that tends to change during an off phase is an extra beer here and there. I love a good IPA.  My local beer of choice is Victory Dirt Wolf.    3:    If I race later in the day, I will typically do a 10 min shakeout run and stretch/roll after I wake up. I like to take a long shower and make sure my legs are shaved. The most important decision of the day is nail polish color...and this will change depending on my mood (warning, you better watch out if it's black or red). The second most important decision is to pick out which Brooks race bottoms to wear (split shorts? boyshorts? boyshorts with neon stripes? briefs?) I like to put on my "war paint" (black eye liner and mascara) a couple hours before so that it looks fresh.  Music selection has a chill vibe early in the day and closer to race time I like to listen to high intensity music to pump me up. My song right now is Gangsta, by Kat Dahlia.   My breakfast of choice is greek yogurt, kashi cereal, with fresh fruit. My lunch of choice is sweet potatoes, black beans, and avocado. My pre-race drink of choice is coconut water, but NOT the kind with pineapple!   4: I do get nerves before major competitions. Usually the nerves hit about an hour before warm-up when I am driving to the competition. Nerves are good though. Nerves mean that you have opportunity to gain something. The trick is to balance them out. If I am overly nervous I like to take deep breaths and slow down my warm-up jog to lower my heart rate.    Coach Blickle will usually warm-up with me while we review my race strategy. If I am unsure about my fitness level, Coach Blickle will remind me about all the great workouts I've had leading up to the race. This helps calm down my nerves and gets me into the right frame of mind.   5:  I rely on habits. Once good consistent habits are in place, it almost feels guilty not to get yourself out the door.  I also like to find ways to make running fun. I like to check out new locations to run, and find new people to run with.     6:  One mistake I made earlier in my running career is that I would be too hard on myself after a bad race. I would really beat myself up and would dwell on the negatives for too long.  I was only concerned with immediate results and failed to see the big picture.   Now, whether I have a good or bad race, I like to take every opportunity to learn more about myself as a runner and find the positives instead of dwell on the negatives. I like to think about the big picture instead of focusing on instant results. My new frame of mind is that I am ultimately training for the Masters. This reminds me that slow consistent progress is going to get me to my goal in order to have a strong and long running career.   7:  My best advice is to love running and it will love you back!   TIM VANLIEW Javelin Ranked #5 in USA (79.49m) 1. A normal training day varies on what day of the week it is, and at what point in the season it is. Overall, the Fall months for me as a javelin thrower consist of general conditioning in the weight room and on the track with the primary focus being on improving my technique in lifts and for running. I love to do Olympic lifting, and I love the challenge to get such technical lifts correct. Fall throwing consists of just continuing to throw to keep a feel for the javelin and start to add in new aspects for my technique. Most of my workout sessions last anywhere from an hour, to 3 hours. I take a lot of pride in being a perfectionist in whatever I do, so I get the most out of my sessions. In the winter months, the emphasis is on strength and power. My lifts get heavier and I am throwing 2-3 times a week between training javelins, med balls, and weighted throwing balls. Winter running is a continuation of conditioning but also different running drills and hurdle drills to improve my footwork and balance. I also like to run (low) hurdles to develop more rhythm in my running.  As the spring season approaches, I switch gears, taper the weights, and focus on throwing and competition prep. Weight room sessions are a bit shorter, but throwing sessions are varied depending on the day's focus in technique.  2. I try to keep my diet very simple throughout the entire year. Lean meats, simple carbs, tons of veggies. I do take protein supplements but only NSF Certified products. I stay away from anything fried as much as possible, but I am not perfect, and I will respond to a Chic-fil-a craving every now and again. 3. Before competition, I have a full day planned out with meals and a shakeout. I keep it simple; just enough to get my muscles warmed up, a big of imagery to focus on competing, then I eat a big pasta and chicken meal the night before. The day of is a big breakfast, specific playlist, and a cued warm up.  4. I never get nervous for competitions. It's more of an over-excitement. I love to compete. It's a challenge of all the skills I have trained for the past 15 years of my life, so I love to put them to the test. To channel the excitement, I make sure my entire focus is on the things I do well and that make me successful.  5. My motivation is simple; all or nothing. I have always been an underdog, been criticized on some level, or been told what I do isn't enough. I work hard, I work smart, and I plan extremely well. All of these tools have kept me motivated because I know my system works. I stay motivated through the goal of reaching my dreams of becoming a Team USA athlete. I have learned to listen to my body. So the day's I am sore or tired, I look at my programming and determine what I can modify to not kill myself, or switch to active recovery, or a total off day. But, in my programming, I determine those days ahead of time.  6. Early in my career, the only mistake I made was having little experience. With javelin, the more throws and competitions you have, the better you become. You need to have a feel for the javelin in your hand, while your on the runway, over and over and over again. Over my 5 year career so far, I've developed a sense for the event while competing and watching. You learn to take all the experience and minimize mistakes.  7. The best advice I can give is to find out what you want from your event(s) and commit to it. Invest everything you do around your goals and you will achieve what you want. This may lead to some humbling experiences, as I have learned, but you need them in order to become a better athlete and a better person.   This Week's Team Event Lager Run Sunday @ Glen Ridge High School Weekly Results Bach Puts Up Big Time Performance at Eagleman Triathlon Cambridge, Maryland:  With his eye on the prestigious big one- Kona Ironman in Hawaii- in the fall, Matt Bach had a breakthrough performance last weekend in the Eagleman Half Ironman.   Out of 2,600 athletes, Bach finished first amateur and 6th overall, PRing in the distance by a whopping seventeen minutes.  The Summit native, who works in NYC full-time during the week, beat nine out of fourteen professional men when crossing the finish line in 4:11.     Despite choppy water and a humid afternoon, he finished the 1.2 mile swim in 32:53, the 56 mile bike in 2:12:54, and the 13.1 mile run in 83:34.  Describing the half marathon as a death march, Bach was way off his targeted time--yet still had the fourth fastest run of the day.      Storms 3rd in 5k Matt Storms finished 3rd at the Oburg 5k this weekend, finishing with a time of 18:46.  Look at him busting off the starting line!! Leitz Wins Duathlon Aya Leitz was the first overall female at the Jersey Shore Long Course Duathlon this weekend, finishing in 2:24:512.  Her husband Karl did the long course triathlon, finishing in 2:29:59--good for 5th in his age group.   Douma Wins P-Cup  Alyssa Douma finished her season with a big victory, winning the golden President's Cup in 18:06.   Averaging 5:50 a mile, she is the second straight woman to win the race.   Erika Meling was second in 18:49. Mennitt Wins Big Trophy Steve Mennitt, holding a greasy piece of pizza in one hand, shows off his Saturday prize in the 944 Hermann driveway this weekend.  The Edison native won the New Milford 5k in 15:26, holding off teammate Youssef Rochdi who finished in 15:41.  Mr. Mennitt brought home $150 for his win, as well.   A Message from the President After a long spring season, please take 1-2 weeks of downtime.  I know it's hard to do that with such beautiful weather, but your mind--and body--need a rest.  Promise!    2015 adidas GSTC Spring Racing Schedule June 28            Lager Run                        Masters Women It's time to pay your 2015 Team Dues. The club has many operating expenses that depend on membership dues. Renew your aGSTC Membership here! KYLE'S KORNER Kyle's Korner is a segment of the Club's weekly email that will focus on reacquainting you with a different current club member each week. We will catch you up on how they are doing with regards to their training, their lives, and other general nonsense. This segment intends to be informative and educational while attempting humor in a purely inoffensive way. Mostly. This week on a very special edition of the corner we spoke with the head honcho, the big guy, our fearless leader, Charles Schneekloth. A bulldog when he began his running career, and a bulldog still if you've ever seen him arguing with an official screwing something up, he has walked himself up to the top of the food chain in the NJ Club Running scene. From a modest beginning 4 years ago to a monster presence with the black and gold army Chuckles has put in a lot of time and work for the club and it's paying off big time.  Chuck Schneekloth Kyle: Good afternoon Chuck! I've waited a lint patient time to finally have you in my Korner Mr. Schneekloth: Yes, thanks. I haven't taken any offense whatsoever that I am interview #4,931. Kyle: 41 actually, and be glad I don't make an age-based joke about it. SO! I have interviewed Runners, Leaders, and Captains, but never THE President. Let's start with a little bit about what exactly your throne entails. Excuse me seat. Mr. Schneekloth: Ideally, my role is to execute big club events like our home track meets, banquet, Road Relays, College Ave Mile, etc. It also involves being the liaison to the running community like with adidas, NJ Marathon, Sneaker Factory, and the USATF. Facilitating our Leadership Team, building team lineups, grant writing, recruiting, and coaching our middle distance runners happens, too; the weekly email also takes 6-8 hours a week, believe it or not.   And I guess someone has to make sure the club's house at 944 Hermann doesn't burn down. Kyle: That's what Fire Chief Anis is for! You clearly have an entire buffet to fit into your plate. How do you fit a full time job, a fiancé, and two critters one furry one not into the mix? Mr. Schneekloth: It gets more and more challenging every year, although it's always enjoyable regardless of the responsibilities. Honestly, the Leadership Team knows its value and purpose of governing the club. They know the more they help, the more efficient and successful we are. I depend on our club leaders a good bit these days, and I'm thankful for all the contributions they make. Oh, and I forgot to add the position entails travel planner too: hotels, transportation, track team entry registration, etc. Okay, that's enough of that! Kyle: Now some of those menu options were added just this year correct? Mr. Schneekloth: The two track meets we hosted this year were new, but most other responsibilities have been around for a while. However, it was a bit easier to do it all in 2011 with 50 members, versus 700 or so today. Kyle: You have also managed, besides this year with your pain in the butt injury, to find time for your own personal training and running every season Mr. Schneekloth: Yeah. It can be deflating to not come close to personal bests anymore, but it's fun. It's fun to be out there and be a part of something bigger than myself. And, this is why I started the club in 2010- to have a community of friends who embrace a similar lifestyle. Kyle: It's certainly fun for our club members to play a good game of who can beat Chuck at our team races. Must be even more fun for you when they don't. Mr. Schneekloth: Rivalries are fun on clubs. So are having so many wild personalities. The club just wouldn't be any fun if everyone was "normal." Nothing brings a club closer than having a common comedy target like Anis or Z-Mart! Kyle: Don't forget the TMA Mascot Tim Morgan! Who are your biggest current competitive level rivals? Mr. Schneekloth: For the first few years, our biggest team rivals were Central Park TC and Shore AC. That said, we're at a point now where we've far surpassed both organizations and have been thinking much bigger for some time. It is difficult work trying to build an ever-growing organization without any pre-existing models to use as a road map. Our club, in many ways, is a unique trail blazer that relies on the creativity of its leadership and membership to evolve. Kyle: Two years ago you dominated the Club Nationals Track scene and this year you are already well on pace to take the road serious. What would taking a step up involve? Mr. Schneekloth: I see three areas of growth in our club. First, I'd love to see us offer more services to our general membership, such as more regional runs, more community events and outreach, etc. Second, the club needs to soon establish a youth team. Finally, I'd like to see us strengthen our elite team, whereas we are cultivating more athletes at the national and international level. Like any other change, these shifts will require strong infrastructure, revenue base, and Leadership Team support. We are getting there! Kyle: Just gotta cover those three bases to make a black and gold home run! Mr. Schneekloth: This is probably a good time to announce that, in reference to #1, the Garden State Triathlon Club will soon be an offered service to our membership. We are excited about this evolution this summer! Kyle: Ooo a pinch runner! That will definitely shake up the line up. Is there a large interest in this new branch of the club Mr. Schneekloth: There is much overlap with triathletes and runners, yet the competitive seasons don't overlap much--so it works well. And indeed, we have attracted many triathletes over the years, and they've been asking about building this part of the club for a while. It's exciting to think we can offer a community for so many types of athletes in the tri-state area. Kyle: What about yourself? Injury healed, season ended, time to reset, are you planning getting back into the racing circuit this fall? Mr. Schneekloth: Absolutely. Running makes life feel balanced, and I miss running with everyone. It hasn't been easy being injured. It's always nice to return with a greater sense of appreciation for the gift. Kyle: Looking towards any big milestones? Mr. Schneekloth: Every year our club hopes to be a little bigger and a little better and do a little more for the community than the year before. It would be great to have a stronger showing at club cross country nationals this year, perhaps cracking the top ten with both men and women, and we certainly want to defend our national title on the track in 2016. Also, it looks like we may be partnering with CASA this fall, an organization that supports foster children in northern NJ, as we would be a social outlet for many of them. Deep down, I think we all believe that the sport is more than just helping ourselves--it's also about helping others less fortunate than us. Kyle: You should take up motivational speaking as well. We've been looking forward a while so let's take a look back. I might be stepping on some End of Year Banquet territory but what are three of your favorite GSTC memories? Mr. Schneekloth: Oh man, there's been so many. Winning that national title in 2013 at Icahn Stadium was just an amazing experience. The sprint medley win we had at the US Open in 2012 at Madison Square Garden was also just an exhilarating moment--winning any race by .01 can be, I guess, but doing it at MSG was incredible. It was also pretty fun to take in the USATF record-breaking ten teams we brought to club xc nationals last year. To watch so many high-level men, women, and masters runners all come together with the same uniform was magical- it's why we started this thing in the first place: to develop a powerful sense of community in the tri-state area. I feel almost bad excluding so many great people and great achievements, but those are three that stick out. Kyle: Those three certainly helped give you the awesome presence you have in this state. Looking to make a similar statement at this years club nats in San Fran? Mr. Schneekloth: Our athletes are awesome. Every year, we do a little bit better at this big national event. However, I do think every year we underperform a bit...for varying reasons. It would be nice to have the home run we've been waiting years for this year in San Francisco and crack there top ten in both the men's and women's race. It ain't easy, as all five need to be on their A+ game! Either way, club xc nationals is just so fun. It's easily the highlight of the fall, and maybe even the year, every year. Kyle: And back in your old stomping grounds! Mr. Schneekloth: Yes- my old club worked out twice a week at Golden Gate Park, and it's easily one of the most beautiful places to run in the world. This is such an exciting opportunity for us to compete at such an amazing course. Hopefully we can visit some Bay Area landmarks while we're there and make a fun mini-vacation out of it. Kyle: That's what I'm all about! Mini Vaca! Speaking of time off its about time to off this interview. Before we go I think everyone is dying to know, How is living with the hairless cat? Mr. Schneekloth: I know Leah "skims" the weekly email, but I'm gonna hedge my bets here and assume she isn't putting off her board exam preparations to read Kyle's Korner. It's an incredible social and friendly cat, but the damn thing meows too much and demands way too much attention. Doesn't Stewey know we have a club to run, and a weekly email to produce? Kyle: That's a bold gamble there Chuckles. Though I'm sure Duffy agrees with you. Mr. Schneekloth: Woof woof. Kyle: Well thats all the time we have for this week. Thank you for taking time out of your busy schedule to speak with us Mr. President. Mr. Schneekloth: 'twas a pleasure, good friend. Kyle: Tune in next week to see who we interview! Peter's Puzzler This week's puzzler comes from Ken Goglas: In a country in which people only want boys, every family continues to have children until they have a boy. If they have a girl, they have another child. If they have a boy, they stop. What is the proportion of boys to girls in the country? Solution: See Anis Angle below.  Don't cheat! Anis Angle  Equal boys and girls, you blithering idiot.       aGSTC Runs   The spring racing season is over, so most flks will be taking 1-2 weeks off from running.  By July 1, check your regional enclave FB pages for summer runs starting up!     Picture of the Week  Support our newest member, Amanda Tripodi.  As she approaches 40 this fall, and thus the wild world of masters running, she hosts some fun summertime bootcamp classes.  See above, and email her at atripfc@aol.com      Steady Striders   Do you run 9-12 minute mile pace on your runs?   Come join the aGSTC Steady Striders!  They have their own Facebook Group Page, coach, and group runs.  Email gardenstatetrackclub@gmail.com and we will introduce you to our two co-captains, Amy and Erika.       STAY CONNECTED          Forward this email This email was sent to gardenstatetrackclub@gmail.com by gardenstatetrackclub@gmail.com |   Update Profile/Email Address | Rapid removal with SafeUnsubscribe™ | Privacy Policy. adidas Garden State Track Club | 944 Herman Road | North Brunswick | NJ | 08902

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adidas Garden State Track Club

USATF Elite Development Club

2015 Millrose Games SMR Champions

2013 USATF Club Track and Field National Champions

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