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 | THE CLUB EMAIL
Hello. It's been way too long. Did you miss me? |
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| | It's Been Too Long....Sorry, It's Been a Busy Spring
Summer with the aGSTC...
1. Olympic Trials
2. Enclave Selfie Contest
3. Summer Training Plan
Keep reading....it's all inside the team email! |
| | Team Results
Angi, Caffeerty PR at NJ Half Marathon We covered this last last email, but we overlooked some important members and performances! In the marathon, Lauren Rome finished in 3:11:38, good for 9th overall.
In the half marathon, Shannon McKenna was 14th in 1:32:19, Kristen Prazenica was 20th in a PR of 1:33:55, and Diana Angi (middle) had a big PR, running 1:50:54! Meg Cafferty (left) also had a big run, as she finished in 1:59:41, a 4:50 personal best, and thus her first time under two hours for a half marathon. Way to go, Meg!
Editor's note: We are fully expecting a cease and desist letter from Marathon Foto anytime now.
Knowles Races Up Mt. Washington Thom Knowles finished the Mount Washington Road Race in 1:20:30. The 7.6 mile race, completely uphill, climbs 4,500 feet to the summit of Mt. Washington. He finished 58th overall, out of 1152 finishers, running 10:36 pace. Ouch...we're cramping up just writing about this.
McKenna Breaks 20:00!!! For the first time in her running career, Shannon McKenna broke 20:00 for a 5k. We are honored that she did it in a black and gold GSTC singlet! At the Bayshore Community Hospital 5k, she raced to a speedy 19:45, good for third woman and some prize money.
Masters Women Finish 1st, 2nd at New Milford 5k Championships The GSTC ladies had a big day at the office at the USATF-NJ 5k Championships at the New Medford 5k. Helped by country's best 50's woman, Marisa Sutere Strange, the 50s team of Strange (17:39), Sandi Kaspszyk (20:59), and Janet Patterson (21:14) took home first place, a team first for the masters 50 women. Strange teamed up with Sarah Hersey (21:13) and Patterson to finish 2nd in the 40s team competition.
| | | Strange, second to left, with team captain Prudence Jones |
The 40's B Team finished 15th of 19 teams, as Ellen Patterson (25:08), Stephanie Edwards (26:42), and Prudence Jones (31:24) combined for the team effort.
Masters Men: Podium for 40s, 50s, 60s at New Milford 5k The masters men had a banner day as well at the New Milford 5k, with all three teams finishing in the top three overall.
The 40s team grabbed a team silver medal, edging out third place North Jersey Masters by a mere five total seconds, with an 18:17 average. Rob Liberto was the team's #1 man, rolling a huge PR of 17:36. Gary Leaman was just two seconds behind him, as Nick VanLangen was the third and final runner under 18:00 with a 17:56. Rounding out the team's scoring five was Matt Baker (18:52) and Will Parker (19:20). The full roster included Eric Davis (19:33), Brian Harris (20:10), and Karl Leitz (21:02).
| | | Liberto after his big PR. |
The 50s team was third overall with an outstanding 19:32 average, just twenty-four seconds behind second place. Leaman was the top dog, with Baker, Kevin Dollard (19:21), Harris, and Peter Auteri (21:40) filling out the team's scoring five.
The 60s team made their triumphant comeback as well, also grabbing a bronze medal in their 2016 debut. Dollard, Auteri, and Francis Beideman (24:22) teamed up to wrap up the masters team scoring.
Mennitt 2nd at President's Cup For the first time in club history, a men's GSTC member did not hoist the coveted President's Cup trophy in celebration of a win. The streak of five years came to a screeching halt, as Jeff Perrella (2011), Perrella (2012), Ken Goglas (2013), Chris Johnson (2014), and Kyle Price (2015) made it five consecutive years.
But 2016 wasn't without controversy, as someone named "Eric No Name" won the race with a 14:57 effort. This was certainly not without controversy, as the winner was later revealed to be child molester Eric Chirchir.
Either way, Steve Mennitt had a marvelous race, finishing second overall in a fine 15:04, or 4:51/mile. He held off Fort Lee's Thomas Young, a stalwart in the road racing scene, by one second.
A legion of black and gold competed at the spring season's best road race, and this included Kyle Price (15:07), Jarrett Kunze (16:01), Steve Rathbun (16:04), Ted Doyle (16:07), Ashwin Anantharaman (16:11), Steve Ellwood (16:23), Sean Donohue (16:27), John Welsh (16:31), Ryan Degregorio (17:11), Mike Kennedy (17:38), Kyle Brogan (17:43), Gary Leaman (17:51), Joe Jacobs (18:16), Wesley Cole (18:16), and James Lothian (19:57).
On the women's side, Laura Cummings and Aimee Chegwidden went 1-2, as they finished in 17:35 and 18:16, respectively. Erika Meling and Robyn Evangelist finished 5-6, with 19:32 and 19:52 times, respectively.
Mooney Wins AG Javelin Lee Mooney, somehow finding time in his crazy schedule, won his age group in the javelin weeks ago at the USATF East Region Masters Championships. This guy also can run a pretty darn good 5k, too...not a bad range of skills!
Minervini Breaks 18:00 at Lager Mark Minervini finished out his 2015 spring racing season in style, as he finished the Lager Run 5k in 17:57--good for 21st place. Shawn Williams, making his GSTC debut, was the team's top finisher in 17:27.
On the women's side, Lauren Jackson ran a season best 18:29, while Maxine Mcinulty ran 20:19.
The lack of participation in this event is due to the overlap of club nationals that weekend, along with the President's Cup being the weekend before. Price Wins NB5k, SS1, SS2; Does a Decathlon; Brings Home Four Bunnies Kyle Price won the North Brunswick 5k, Milltown 4th of July 5k, the Summer Series XC Race #1 and #2, and he also competed in a decathlon. He also brought home four baby bunnies. He's throwing the discus here with a mohawk. We don't really know what else to say.
Men, Women Dominate USATF-NJ 10k Championships | | | Tony Harris running with the ladies, Ashwin Anantharaman-style |
The gold and black flexed their muscles at the USATF-NJ 10k Championships, long-regarded as one of the best spring races on the spring calendar.
The two men's teams recorded a 33:54 and 34:40 team average for the easy 1-2 finishes. The A Team consisted of William Appman Hoboken (32:35.71), Kenneth Goglas (32:57.49), Sean Donohue (33:36.00), Matt Russo (33:43.86), Thomas Knowles (36:41.66), Mark Minervini (37:43.37), and the trotting Mark Parisen (40:43.76).
The B team comprised of Stephen Menitt (32:31.14), Stephen Rathbun (33:30.89), Ted Doyle (34:17.98), Joshua Neyhart (35:07.34), Brendan Conway (37:55.82), Joe Singleton (38:36.33), and Karl Leitz (43:43.61).
Averaging 41:23 and 42:05, the women also cruised to an easy 1-2 team win. Laura Cummings had the top time with a 37:23 finish, followed by teammates Alyssa Douma (40:18.08), Robyn Evangelist (40:23.70), Nicole Salge (43:24.69), and Kristen Prazenica (45:26.51).
The B team had Aimee Chegwidden leading the way with a fine 39:25. After that was Aya Leitz (42:20.15), Sarah Schillaci (42:40.14), Allison Malecki (42:59.42), Shannon Mckena (43:01.68), Brianne Teichmann (46:49.30), and Ayanna Kellar (1:03:34.59).
Jackson 2nd at Superhero HM Lauren Jackson finished second overall woman in the Superhero Half Marathon, as she cruised a solid 1:28:01 for 6:43 pace.
Three other teammates competed: Gary Leaman (1:22:53, 1st in AG), Aya Leitz (1:35:08, 4th in AG), and Anne Balfour (1:38:39, 1st in AG).
Appman Wins Bronze in Sweden Competing in the Linköping Half Marathon on June 11, Will Appman repped the GSTC in Sweden with his third place finish of 70:34.
Rolling up in his USA shorts and taunting hand gestures, Swedish spectators sighed, muttering, "He's probably voting for Trump, too."
Rathbun Races for the Free S*%& Many of us run races for reasons such as the rush of adrenaline, the post-race runner's high, the camaraderie of fellow like-minded adults, the opportunity to test our minds or body, or, if we're lucky, the chance to be acknowledged in the awards ceremony afterward.
Steve Rathbun, however, races for the free yogurt. He can often be seen hoarding them, along with whatever other foods he can, eventually bringing them home to his girlfriend in small bags (see above), claiming that "I just went food shopping, dear."
That all said, he and Will Appman ran the Boilermaker 15k. YogurtMan ran 52:29, 5:38 pace, while teammate Mr. Appman finished in 50:31, or 5:26 pace.
Ward Finishes HS Season Katie Ward, a loyal member this season, closed out her high school season in style this spring with Mother Seton HS. She is seen here running 68 at the sectional championships 400IH race. She added a few points at club nationals, which we'll tell you all about next week, and now she's preparing for Rider University in the fall!
Fonder Returns to Racing in Style GSTC'er Rob Nihen won the race in 15:19, but Mike Fonder, running under the inconspicuous name of "Paul Revere" and silently coming across the finish line in the above outfit, headlines the GSTC crew racing the "Glen Rock Tribute 5k."
The club's most prolific racing couple, Aya and Karl Leitz, also ran, finishing at 20:40 and 21:36, respectively.
We have also learned this is the outfit Mr. Fonder sleeps in during the weekends.
Roberts Wins 30k Trail Race Spencer Roberts, #southenclave stand up!, won the Morgantown DoubleTrouble 30k Trail race on July 10th. Holding his winnings above, the Temple grad student won in 2:25:52, a solid four minutes faster than second place.
It's Triathlon Season! A handful of GSTC'ers competed at the Tri-Rock Olympic Distance triathlon on June 26th in Philadelphia. Leah Roberts (center) was the top finisher as she finished fourth in 2:22:23. Jessica Redden (right) was 9th in 2:30:04, Corinne Fitzgerald (not pictured) 11th in 2:32:09, and Victoria English (left) 18th in 2:38:18.
Patterson Finishes First Triathlon Ellen Patterson-Neelan finished her first triathlon weeks ago, finishing the Avalon Islandman Sprint triathlon in 1:46:47. The results list her as 19th place in the novice division. Very awesome for her first one...and she sure does look good in that GSTC triathlon uniform!
GSTC Reps at Belmar A handful of club members hopped in the Belmar Five Miler, a classic roadrace down the shore that has long been a favorite in New Jersey. Ted Doyle was the first finisher, as he was 6th in 26:27. Rich Byrne, at 51 years young, ran an amazing 28:26 for 23rd. Kyle Clonan was 29:20, just outkicking Corinne Fitzgerald (29:23) and Marisa Cummings (29:30), who were 2-3, respectively, overall. Next came three masters, Pat Ford, Rob Liberto, and Nick VanLangen, who finished at 29:36, 29:40, and 29:53, respectively.
aGSTC Rolls at Our House In her first season with the GSTC, Laura Cummings has had a fantastic spring season. Although seen here at the Swarthmore Last Chance steeplechase, above, she ran well in several road races, including the Our House Four Miler. She finished second in 23:47, while teammates Chelsea Callan (24:42/4th) and Maxine Mcinulty (27:45/8th) were also in the top ten.
Steve Mennitt was the overall winner, blasting the competition with a 5:07 average over the hilly course. Mark Shilling was the top masters, finishing in an impressive 22:39--a 5:39 average.
Weitz Leads GSTC at Pocono Marathon Men's co-captain Brian Weitz, venturing into the wild world of marathoning for the first time in his fledgling running career, had an outstanding first performance at 26.2 at the Pocono Marathon. Averaging 6:44 a mile, he was 18th overall and 4th in his age group as he dipped under the Boston Marathon qualifying time for his age group.
Teammate Erika Meling was second woman in the half marathon, finishing in 1:27:17. Two masters men also competed well, as John Montgomery ran the full marathon in 3:02:12, winning his age group by almost eight minutes. Will Parker finished the full in 3:03:26, good for third is his 40's age group.
GSTC Ladies Battle the Sexes Kristina Petillo won her age group in the Battle of the Sexes 5k, crossing the finish line in 26:18. She also competed in the Mind Matters 5k (2nd female, 30-34) and was third overall female in the Action for Distraction 5k. If you're wondering why teammate Ayanna Keller isn't wearing the uniform, it's because she generously allowed the club to borrow ir for club nationals!
Marantz Breaks 5k, 10k CR Cameron Marantz, in his first season on the club, has had one heckuva spring wearing the black and gold.
First, on June 6th, the Philadelphia resident blitzed to a 28:38.63 finish at the Portland Track Festival, breaking Alfredo Santana's previous club record set at Stanford in May.
A few weeks later, on June 23rd at the Portland Stumptown Twilight, he rolled to a huge 5k personal best of 13:34.97, once again breaking a Santana club record.
Both times were on the bubble as Olympic Trials qualifiers, but he ended up not getting the opportunity to compete. But here's a fun statistic: Cameron's PR was faster than the winning time at the Olympic Trials, as Bernard Lagat won the strategic race in 13:35.50!
Leitz Runs 50th Marathon Some of us have goals to finish a 5k. Or a half marathon. One day, we say, maybe we'll run a marathon. But GSTC loyalist Karl Leitz recently finished an accomplishment not many people can say they've done: run a marathon in every state.
His marathoning started in 2005, and eleven years later, on June 5th 2016, the Jersey City native crossed the finish line of the Black Bear Marathon in Orono, Maine in 3:48:51. He is shown, above, wearing bib #50 with his new singlet that states, "50 States Finisher."
His wife, Aya, is on her way...but not quite there yet.
Santana Goes 3:41 in Princeton... A Sub-4 Minute Mile Equivalent The widely accepted number for a 4:00 mile is a 3:42.43 time for the 1500 meters. That said, the adidas GSTC has their first sub-4:00 miler in Alfredo Santana.
Although this picture shows him blowing past Penn State's Robby Creese, a US Trials Semi-Finalist for 1500m, at club nationals, he did the same thing at the Princeton Qualifier 2 meet. Santana finished second in his heat, stopping the clock at 3:41.72--well under the sub-4:00 equivalent.
Also in this meet, Carmen Graves got the Trials qualifier, with a sub 9:53.00 time of 9:52.61 clocking.
Sadiki White also broke the club record in the 800m, as he rolled in with a 1:49.41, good for third place in the third heat.
Aya, Karl Leitz Discontinue the 1-800-RUN-GSTC Hotline "The bananas just never rang. Not once," a mystified Aya Leitz reported a month after opening up her very own 1-800 number." Karl reportedly ate his months ago.
Morgan Fearful of Bear Attack On June 26, Tim Morgan acknowledged on Facebook that one of his biggest fear of running is getting attacked by a bear. "This is a legitimate fear of mine. It's also why I always carry bear spray when I hike," he commented to supplement the posted link.
Coming Next Week Special Edition Team Email!
Spoiler alert: they both went very well.
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SUNDAY TEAM RUNS
Start Time 9:00am | | Yes! the Sunday team runs are always this fun!!
Upcoming Sunday Team Runs
July 3: Buccleuch Park July 10: Princeton- Turning Basin July 17: Blackwell Mills/Canal Road July 24: Columbia Trail July 31: Forbidden Drive August 7: River Road August 14: Patriot's Path August 21: Manasquan Reservoir August 28: Washington's Crossing September 4: Loantonka
Please contact our women captains Nicole Salge and/or Bri Teichmann with any questions regarding our team Sunday runs. |
The Anis Angle Please meet Mike Anis, one of the original founding members of the GSTC. The only man who has competed at every club XC nationals over the past five years, he has a penchant for sharing, oversharing, pontificating, overpontificating, complaining, and overcomplaining. And he wears this from time to time, as well, which the ladies seem to love. "Starbucks needs a "I just need a plain ol' coffee" line. We would all get along much faster if it were so."
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| | Kyle's Kubicle On this edition of Kyle's Korner we spoke with Brian Harris. One of our clubs steady Master Runners, Brian has been doing races in Yellow and Black for a few years now and is loving it! He is longer distance runner, but that won't stop him from hopping in the occasional short quick road race. He does his racing and training all year round and has some pretty plans for the near future. Yes we're talking distance there. Brian Harris
Kyle: When did you join the club? Mr. Harris: I first met Chuck in December 2012 in Morristown while on a group run and joined in January 2013. Kyle: Why did you join this club? Mr. Harris: I was looking to be hang out with likeminded runners (tired of the rolling eyes and blank looks of non-running friends), improve my performance and be part of a team. Kyle: How has the masters team on the club helped you with your running? Mr. Harris: The masters team is made up of an amazing group of dedicated runners and I look forward to seeing them at all the races. We're always encouraging one another. While on the race course when the going gets tough it's inspiring to have a team mate there to pull you through. Kyle: What are you three biggest personal running accomplishments? Mr. Harris: Wow, this is a tough question for a masters runner...being able to run as fast now as I ran fifteen years ago, qualifying for the Boston Marathon with almost fifteen minutes under the qualifying time and running the Boston Marathon. Kyle: Are you planning for some big races this Fall? Mr. Harris: I hope to PR in the Baltimore Marathon in October and with the fitness gained training for the marathon PR at Giralda Farms 10K and Ashenfelter 8K. Kyle: Any races this Summer? Mr. Harris: I plan to run the Verizon Corporate Challenge on July 14th and the Midland Mile in August. I'm mostly focused on the marathon training otherwise. Kyle: How do you balance out the running and personal stuff like running and family? Mr. Harris: I train at lunch time during the week and go out early before anyone is up on the weekend long runs. It's important to be flexible with the training plan should something come up. I also try to include the family as much as possible such as taking the kids for a hike as a substitute for an easy run, bringing them with me to the track and doing destination races to see new places. Kyle: Do you plan to keep on running for the foreseeable future? Mr. Harris: Yes absolutely! I hope to be that guy that lines up knowing that all I have to do is cross the finish to get an age group award. Kyle: Well thank you for speaking with us! Tune in next time to see who we interview! Highland Park Hometown Hero
On this new segment of the email we will catch up with an HPark workout crew member who has recently done some awesome running with the club. Winning a race, setting a personal best, or just getting out there and grinding their running shoes in any impressive way we hear about. Want to be featured on future Triple H's? Come join us Mondays Wednesdays and Saturday for workouts!
Edsel Flores
When and how were you notified of your acceptance into the prestigious Sand Pit Raking position for our home meet? Edsel: I just showed up, helped around with the hurdles and then Chuck gave me the position. Have you had much prior experience? Edsel: Not really. I gained experience that day. Were you predominately using a push or a pull technique while raking? Or did you discover you were talented enough to go with both? Edsel: I was not talented enough to do both, so it was mostly the push technique. I like running better :) Of the four jumps you observed what was the most exciting? And why? Edsel: The most exciting for me was the Men Triple Jump because it was fun to see guys like Ron, Kris, and even the guy from CPTC Alex Guo's performances. Do you think you'll return to your post next year? Edsel: Yeah maybe. I'll always be down to help! How long were you stuck there by the way? Edsel: From the time of the Women's 1500 until the end of the meet. There were breaks in between the events though and I glance at the running events too. I really enjoyed that 5k! Haha thanks!
2015 aGSTC HIGHLIGHT VIDEO
Paid Your 2016 Dues Yet? Please do so. It keeps the lights on!
FROM OUR COACHING STAFF
Here is week one, this week, with the preface:
aGSTC Fall 2016 Training Plan
This is meant to be a comprehensive training document that focuses on preparation for all team races and a planned peak between Thanksgiving and Dec 10th. The plan is meant for use by any aGSTC team member.
Overview:
The season will be broken up in 2 halves, with the halfway point being the Half Marathon championship on September 18th. The first part of the first half will be focused on building weekly mileage, building up the long run and maintaining speed through strides and hill sprints. We will hold that mileage for a while, so your target mileage should be something you can comfortably hold for 12-16 weeks. It is not a target for something you can hold for 2-4 weeks and then back down. If you need any guidance in this, contact one of the coaches. We will then transition into shorter intervals to build the speed back in your legs and doing work at threshold pace to continue to develop your aerobic base.
After the Half Marathon the women's team will move towards 6k pace work as a goal and the men will move towards 10k pace in order to prepare them for their respective national championships. Even though there is a slight difference, both should prepare you well for a season ending 5k or 8k. As was the case before the Half Marathon, we will attack the training from both ends where the shorter side gets longer and the longer side gets shorter, at the end of the season this will meet in the middle at race pace. Those who will not be competing at the national meet will be aiming towards Ashenfelter 8k thanksgiving.
Here are a couple of important notes about training paces:
It is imperative that you do workouts at your current fitness. Not to be confused with goal fitness (where you want to be at the end of the season). The reasoning behind this is as follows: If you run slower than your goal pace for a workout, the lack of effort will not solicit the necessary stimulus your body needs to cause the physiological gains one requires to become a faster and stronger runner. However, running a workout too fast, above and beyond the prescribed pace will most likely leave you feeling overly fatigued for your next session of hard running and will eventually leave your body vulnerable to injury. Of course, running a workout a little too fast or too slow on occasion will not hurt you as it does happen, providing you don't make a habit of it!
What is threshold pace?
This is something that you will see many times in this document and is an extremely important pace to figure out in training. There are a couple of ways to describe threshold pace. Theoretically it is the pace you can hold for a 50-60 minute race (try to think about a race distance you ran in or around that 50-60 min window, for example a 10k, 15k, 10 mile or 20k). It can also be described as "comfortably hard" and if you went any faster it would cease to be comfortable. Most workouts done at threshold pace for 20-30 minutes will have you somewhat tired, but by the time you finish the workout you still feel ok. If you have to lie down or are gasping for air after the workout, you went too fast. Threshold pace is best when you understand how it feels, don't be a slave to the numbers. There are resources that can help you ballpark what your threshold pace is, it is best to use a recent race to estimate what your pace is.http://www.attackpoint.org/trainingpaces.jsp
The team schedule has an early 5k, while you might not be ready for a 5k it will be treated as a fitness test and a way to help set the correct paces in training. You can still run fast times in these races, but these races are not what the focus of this plan is.
I also encourage you to come to our team runs on Sunday. They are a great way to meet members of the team and have people to run with on the long days that are crucial to success
Week 1: July 11-17 I hope you are ready to start running consistently. You are coming back from a couple of weeks off or might be a a few weeks into running easy. Pick that goal mileage you are building up to and try to hit 55%-60% of that number this week. Here are some questions to ask yourself when figuring out what your goal mileage should be.
Where have you been? (mileage wise in the recent past) Where are you now? (mileage last week or two) Where are you going? (what are your goals)
Monday: 35-50 min run, 5x8s hill sprint Tuesday: 35-50 min run, 6x100 strides Wednesday: 40-60 min run Thursday: 35-55 min run or cross train or off Friday: 35-50 min run, 6x100 strides Saturday: 35-50 min run Sunday: 55-75 min long run
P.S. Don't get lazy and skip the strides and hill sprints, they are very important and very easy to do.
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It's Been Too Long....Sorry, It's Been a Busy SpringSummer with the aGSTC...1. Olympic Trials2. Enclave Selfie Contest
3. Summer Training Plan
Keep reading....it's all inside the team email!
We covered this last last email, but we overlooked some important members and performances! In the marathon, Lauren Rome finished in 3:11:38, good for 9th overall.In the half marathon, Shannon McKenna was 14th in 1:32:19, Kristen Prazenica was 20th in a PR of 1:33:55, and Diana Angi (middle) had a big PR, running 1:50:54! Meg Cafferty (left) also had a big run, as she finished in 1:59:41, a 4:50 personal best, and thus her first time under two hours for a half marathon. Way to go, Meg!Editor's note: We are fully expecting a cease and desist letter from Marathon Foto anytime now.Knowles Races Up Mt. WashingtonThom Knowles finished the Mount Washington Road Race in 1:20:30. The 7.6 mile race, completely uphill, climbs 4,500 feet to the summit of Mt. Washington. He finished 58th overall, out of 1152 finishers, running 10:36 pace. Ouch...we're cramping up just writing about this.McKenna Breaks 20:00!!!For the first time in her running career, Shannon McKenna broke 20:00 for a 5k. We are honored that she did it in a black and gold GSTC singlet! At the Bayshore Community Hospital 5k, she raced to a speedy 19:45, good for third woman and some prize money.Masters Women Finish 1st, 2nd atNew Milford 5k Championships
The GSTC ladies had a big day at the office at the USATF-NJ 5k Championships at the New Medford 5k. Helped by country's best 50's woman, Marisa Sutere Strange, the 50s team of Strange (17:39), Sandi Kaspszyk (20:59), and Janet Patterson (21:14) took home first place, a team first for the masters 50 women. Strange teamed up with Sarah Hersey (21:13) and Patterson to finish 2nd in the 40s team competition.
Mark Minervini finished out his 2015 spring racing season in style, as he finished the Lager Run 5k in 17:57--good for 21st place. Shawn Williams, making his GSTC debut, was the team's top finisher in 17:27.On the women's side, Lauren Jackson ran a season best 18:29, while Maxine Mcinulty ran 20:19.The lack of participation in this event is due to the overlap of club nationals that weekend, along with the President's Cup being the weekend before.Price Wins NB5k, SS1, SS2; Does a Decathlon; Brings Home Four Bunnies
Kyle Price won the North Brunswick 5k, Milltown 4th of July 5k, the Summer Series XC Race #1 and #2, and he also competed in a decathlon. He also brought home four baby bunnies. He's throwing the discus here with a mohawk. We don't really know what else to say.Men, Women DominateUSATF-NJ 10k Championships
Lauren Jackson finished second overall woman in the Superhero Half Marathon, as she cruised a solid 1:28:01 for 6:43 pace.Three other teammates competed: Gary Leaman (1:22:53, 1st in AG), Aya Leitz (1:35:08, 4th in AG), and Anne Balfour (1:38:39, 1st in AG).Appman Wins Bronze in SwedenCompeting in the Linköping Half Marathon on June 11, Will Appman repped the GSTC in Sweden with his third place finish of 70:34.Rolling up in his USA shorts and taunting hand gestures, Swedish spectators sighed, muttering, "He's probably voting for Trump, too."Rathbun Races for the Free S*%&
Many of us run races for reasons such as the rush of adrenaline, the post-race runner's high, the camaraderie of fellow like-minded adults, the opportunity to test our minds or body, or, if we're lucky, the chance to be acknowledged in the awards ceremony afterward.Steve Rathbun, however, races for the free yogurt. He can often be seen hoarding them, along with whatever other foods he can, eventually bringing them home to his girlfriend in small bags (see above), claiming that "I just went food shopping, dear."That all said, he and Will Appman ran the Boilermaker 15k. YogurtMan ran 52:29, 5:38 pace, while teammate Mr. Appman finished in 50:31, or 5:26 pace.Ward Finishes HS SeasonKatie Ward, a loyal member this season, closed out her high school season in style this spring with Mother Seton HS. She is seen here running 68 at the sectional championships 400IH race. She added a few points at club nationals, which we'll tell you all about next week, and now she's preparing for Rider University in the fall!Fonder Returns to Racing in StyleGSTC'er Rob Nihen won the race in 15:19, but Mike Fonder, running under the inconspicuous name of "Paul Revere" and silently coming across the finish line in the above outfit, headlines the GSTC crew racing the "Glen Rock Tribute 5k."The club's most prolific racing couple, Aya and Karl Leitz, also ran, finishing at 20:40 and 21:36, respectively.We have also learned this is the outfit Mr. Fonder sleeps in during the weekends.Roberts Wins 30k Trail RaceSpencer Roberts, #southenclave stand up!, won the Morgantown DoubleTrouble 30k Trail race on July 10th. Holding his winnings above, the Temple grad student won in 2:25:52, a solid four minutes faster than second place.It's Triathlon Season!A handful of GSTC'ers competed at the Tri-Rock Olympic Distance triathlon on June 26th in Philadelphia. Leah Roberts (center) was the top finisher as she finished fourth in 2:22:23. Jessica Redden (right) was 9th in 2:30:04, Corinne Fitzgerald (not pictured) 11th in 2:32:09, and Victoria English (left) 18th in 2:38:18.Patterson Finishes First TriathlonEllen Patterson-Neelan finished her first triathlon weeks ago, finishing the Avalon Islandman Sprint triathlon in 1:46:47. The results list her as 19th place in the novice division. Very awesome for her first one...and she sure does look good in that GSTC triathlon uniform!GSTC Reps at BelmarA handful of club members hopped in the Belmar Five Miler, a classic roadrace down the shore that has long been a favorite in New Jersey. Ted Doyle was the first finisher, as he was 6th in 26:27. Rich Byrne, at 51 years young, ran an amazing 28:26 for 23rd. Kyle Clonan was 29:20, just outkicking Corinne Fitzgerald (29:23) and Marisa Cummings (29:30), who were 2-3, respectively, overall. Next came three masters, Pat Ford, Rob Liberto, and Nick VanLangen, who finished at 29:36, 29:40, and 29:53, respectively.Eddie Carvante was 77th at 30:55, with Lauren Jackson at 31:11. A trio of GSTC women finished soon after: Amanda Tripodi (33:22), Shannon McKenna (33:34), and Sandi Kaspszyk (35:57). Here, Sandi poses Khai Samuels, a 1:53 half miler from ESU who runs with her daughter at East Stroudsburg University.aGSTC Rolls at Our House
In her first season with the GSTC, Laura Cummings has had a fantastic spring season. Although seen here at the Swarthmore Last Chance steeplechase, above, she ran well in several road races, including the Our House Four Miler. She finished second in 23:47, while teammates Chelsea Callan (24:42/4th) and Maxine Mcinulty (27:45/8th) were also in the top ten.Steve Mennitt was the overall winner, blasting the competition with a 5:07 average over the hilly course. Mark Shilling was the top masters, finishing in an impressive 22:39--a 5:39 average.Weitz Leads GSTC at Pocono MarathonMen's co-captain Brian Weitz, venturing into the wild world of marathoning for the first time in his fledgling running career, had an outstanding first performance at 26.2 at the Pocono Marathon. Averaging 6:44 a mile, he was 18th overall and 4th in his age group as he dipped under the Boston Marathon qualifying time for his age group.
Teammate Erika Meling was second woman in the half marathon, finishing in 1:27:17. Two masters men also competed well, as John Montgomery ran the full marathon in 3:02:12, winning his age group by almost eight minutes. Will Parker finished the full in 3:03:26, good for third is his 40's age group.
Cameron Marantz, in his first season on the club, has had one heckuva spring wearing the black and gold.First, on June 6th, the Philadelphia resident blitzed to a 28:38.63 finish at the Portland Track Festival, breaking Alfredo Santana's previous club record set at Stanford in May.A few weeks later, on June 23rd at the Portland Stumptown Twilight, he rolled to a huge 5k personal best of 13:34.97, once again breaking a Santana club record.Both times were on the bubble as Olympic Trials qualifiers, but he ended up not getting the opportunity to compete. But here's a fun statistic: Cameron's PR was faster than the winning time at the Olympic Trials, as Bernard Lagat won the strategic race in 13:35.50!Leitz Runs 50th MarathonSome of us have goals to finish a 5k. Or a half marathon. One day, we say, maybe we'll run a marathon. But GSTC loyalist Karl Leitz recently finished an accomplishment not many people can say they've done: run a marathon in every state.His marathoning started in 2005, and eleven years later, on June 5th 2016, the Jersey City native crossed the finish line of the Black Bear Marathon in Orono, Maine in 3:48:51. He is shown, above, wearing bib #50 with his new singlet that states, "50 States Finisher."His wife, Aya, is on her way...but not quite there yet.Santana Goes 3:41 in Princeton...A Sub-4 Minute Mile EquivalentThe widely accepted number for a 4:00 mile is a 3:42.43 time for the 1500 meters. That said, the adidas GSTC has their first sub-4:00 miler in Alfredo Santana.Although this picture shows him blowing past Penn State's Robby Creese, a US Trials Semi-Finalist for 1500m, at club nationals, he did the same thing at the Princeton Qualifier 2 meet. Santana finished second in his heat, stopping the clock at 3:41.72--well under the sub-4:00 equivalent.Also in this meet, Carmen Graves got the Trials qualifier, with a sub 9:53.00 time of 9:52.61 clocking.Sadiki White also broke the club record in the 800m, as he rolled in with a 1:49.41, good for third place in the third heat.Aya, Karl Leitz Discontinue the1-800-RUN-GSTC Hotline
"The bananas just never rang. Not once," a mystified Aya Leitz reported a month after opening up her very own 1-800 number." Karl reportedly ate his months ago.Morgan Fearful of Bear AttackOn June 26, Tim Morgan acknowledged on Facebook that one of his biggest fear of running is getting attacked by a bear. "This is a legitimate fear of mine. It's also why I always carry bear spray when I hike," he commented to supplement the posted link.Coming Next WeekThe Olympic TrialsandClub NationalsSpecial Edition Team Email!
Spoiler alert: they both went very well.
When and how were you notified of your acceptance into the prestigious Sand Pit Raking position for our home meet?Edsel: I just showed up, helped around with the hurdles and then Chuck gave me the position.Have you had much prior experience?Edsel: Not really. I gained experience that day.Were you predominately using a push or a pull technique while raking? Or did you discover you were talented enough to go with both?Edsel: I was not talented enough to do both, so it was mostly the push technique. I like running better :)Of the four jumps you observed what was the most exciting? And why?Edsel: The most exciting for me was the Men Triple Jump because it was fun to see guys like Ron, Kris, and even the guy from CPTC Alex Guo's performances.Do you think you'll return to your post next year?Edsel: Yeah maybe. I'll always be down to help!How long were you stuck there by the way?Edsel: From the time of the Women's 1500 until the end of the meet. There were breaks in between the events though and I glance at the running events too. I really enjoyed that 5k!Haha thanks!2015 aGSTCHIGHLIGHT VIDEONot up for an Emmy or Grammy, but check it out here. Complete with Star Wars intro and everything!Paid Your 2016 Dues Yet?FROM OURCOACHING STAFFIf you've paid your yearly club dues, click this link for the fall training plan!!!Here is week one, this week, with the preface:aGSTC Fall 2016 Training PlanThis is meant to be a comprehensive training document that focuses on preparation for all team races and a planned peak between Thanksgiving and Dec 10th. The plan is meant for use by any aGSTC team member.Overview:The season will be broken up in 2 halves, with the halfway point being the Half Marathon championship on September 18th. The first part of the first half will be focused on building weekly mileage, building up the long run and maintaining speed through strides and hill sprints. We will hold that mileage for a while, so your target mileage should be something you can comfortably hold for 12-16 weeks. It is not a target for something you can hold for 2-4 weeks and then back down. If you need any guidance in this, contact one of the coaches. We will then transition into shorter intervals to build the speed back in your legs and doing work at threshold pace to continue to develop your aerobic base.After the Half Marathon the women's team will move towards 6k pace work as a goal and the men will move towards 10k pace in order to prepare them for their respective national championships. Even though there is a slight difference, both should prepare you well for a season ending 5k or 8k. As was the case before the Half Marathon, we will attack the training from both ends where the shorter side gets longer and the longer side gets shorter, at the end of the season this will meet in the middle at race pace. Those who will not be competing at the national meet will be aiming towards Ashenfelter 8k thanksgiving.Here are a couple of important notes about training paces:It is imperative that you do workouts at your current fitness. Not to be confused with goal fitness (where you want to be at the end of the season). The reasoning behind this is as follows: If you run slower than your goal pace for a workout, the lack of effort will not solicit the necessary stimulus your body needs to cause the physiological gains one requires to become a faster and stronger runner. However, running a workout too fast, above and beyond the prescribed pace will most likely leave you feeling overly fatigued for your next session of hard running and will eventually leave your body vulnerable to injury. Of course, running a workout a little too fast or too slow on occasion will not hurt you as it does happen, providing you don't make a habit of it!What is threshold pace?This is something that you will see many times in this document and is an extremely important pace to figure out in training. There are a couple of ways to describe threshold pace. Theoretically it is the pace you can hold for a 50-60 minute race (try to think about a race distance you ran in or around that 50-60 min window, for example a 10k, 15k, 10 mile or 20k). It can also be described as "comfortably hard" and if you went any faster it would cease to be comfortable. Most workouts done at threshold pace for 20-30 minutes will have you somewhat tired, but by the time you finish the workout you still feel ok. If you have to lie down or are gasping for air after the workout, you went too fast. Threshold pace is best when you understand how it feels, don't be a slave to the numbers. There are resources that can help you ballpark what your threshold pace is, it is best to use a recent race to estimate what your pace is.http://www.attackpoint.org/
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