The Official Blog of the GSTC: February 2019

THE CLUB EMAIL

"If you aren't going all the way, why go at all?"

Joe Namath

**TIME TO PAY YOUR**

**2019 GSTC DUES**

2019 Adults Link Here

2019 Youth Link Here

2019 MEMBERSHIP BENEFITS

1- Exclusive 2019 team shirt (pictured above)

2- 25% discount off all Superhero Races

3- 15% discount off Running Warehouse

4- Josh Izewski's training plan for the spring and fall USATF-NJ Grand Prix schedules. He just ran 2:13 for the marathon and qualified for the Olympic Trials!

5- 25% discount off Garden State 10 Miler and/or 5k

6- 20% off New Balance gear at Sneaker Factory (Millburn or Florham Park)

7- 15% off all other purchases at Sneaker Factory (MB or FP)

8- Free track and field training @ Highland Park HS three days a week

9- Endless number of friends and teammates to run with!

10- Endless number of social media notifications to make you feel super popular!

IF YOU ALREADY PAID 2019 DUES, JUST CLICK HERE TO DO THE QUICK UPGRADE

2019 USATF-NJ

Grand Prix Team Races

4/7 Cherry Blossom 10k (women only)

4/27 Clinton Country 15k (all)

5/19 President's Cup (open men only)

6/23 Milford 5k (masters men only)

8/18 Midland Mile (all)

8/25 5k XC Champs (all)

9/8 Crooked 12k (all)

9/22 8k XC Champs (all)

10/6 Little Silver 5k (masters women)

10/13 Shades HM (all)

11/10 Giralda 10k (men)

11/28 Ashenfelter (all)

TOP TEN REASONS TO ATTEND THE GALA ON

SATURDAY, MARCH 9

Sign up here!

10. Everyone who attends will receive an award. It might be "Best Runner at (insert your address) in (insert your town)," but you'll get an award.

9. The dinner is GREAT! Much better than the rubber chicken and crusty vegetables you'd be cooking at home.

8. We will be giving out team shirts for those 2019 dues paying members for the first time!

7. You have nothing else to do that night. Just face it.

6. The after-party around New Brunswick is totally worth the cost of admission to the Gala itself.

5. 2018 was the best year in club history. Come help us celebrate it.

4. Make new friends! You don't get to see club folks often!

3. It's a chance to wear that $9.99 shirt you bought at Macy's last month. We saw you there at the "Last Act" section looking for a deal.

2. Ricky Garcia will buy you a water at the bar*

1. You'll get to see the club's "2018 Highlight Video" for the first time!

*doesn't include ice.

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MASTERS OF MILLROSE

GSTC BECOMES FIRST CLUB TO WIN ALL 4 RELAYS AT MILLROSE GAMES

Eric Holt celebrates winning the DMR days ago at the NYC Armory.

There are very few benchmarks that clubs have to prove themselves. The USATF XC Club National Championships has long been a litmus test for American club distance running, but track opportunities are few and far between for club track athletes.

There used to be a USATF Club Track and Field National Championships, but due to poor attendance and management, it is now defunct. The Penn Relays hosts "Olympic Development" relays and races, but often times clubs hunt around for a "one and done" all-star team. And, the adidas NYC Grand Prix had a "Metro 4x400" where local clubs would thrown down a fast time in June. But that, event, too, has disappeared.

However, the Millrose Games continues to go strong, and after its 112th meeting, shows no signs of disappearing. It did struggle with attendance at Madison Square Garden, and in 2011, the USATF hosted a "US Open" meet instead of the Millrose Games. The NYRR finally wrestled away ownership of the event and, in 2012, moved it to the NYC Armory, rebooting it with new races...such as the club DMR and 4x200 relays.

This year marks the 8th year of the Millrose Games reboot, and with that comes eight years of data. Which east coast clubs have fared the best since the change of venue?

Millrose Games:

History of Relay Winners

Jovanni Parkinson anchors the club's first winning 4x200 relay.

Men's DMR

2012: New Balance Silicon Valley

2013: NJ NY TC

2014: NJ NY TC

2016: Garden State Track Club

2017: Garden State Track Club

2018: Georgetown RC

2019: Garden State Track Club

Women's DMR

2012: NYAC

2013: NJ NY TC

2014: Central Park TC

2015: NYAC

2016: Garden State Track Club

2017: Georgetown RC

2018: Shore AC

2019: Penn

The DMR that won in 2016: Carmen Graves, Meg Elgin, Ugonna Ndu, Alyssa Douma)

Men's 4x200

2012: Zenith Velocity

2013: Albany

2014: Shore AC

2015: DC Capitol

2016: Zenith Velocity

2017: Moore Elite TC

2018: Central Park TC

2019: Garden State Track Club

Women's 4x200

2012: Central Park TC

2013: Albany

2014: Monroe

2015: St. John's

2016: Garden State Track Club

2017: Garden State Track Club

2018: Garden State Track Club

2019: St. John's

2015 SMR Champs

Not only has the GSTC become the first club to win every event, they also have the most team titles (8) than any other club. But actually, that number is nine. In 2015, the Millrose Games hosted a men's sprint medley relay (SMR) instead of a DMR. And, not only did the GSTC win it in 3:27.92, they came within .40 of finishing 1-2, as CPTC edged out their B Team 3:30.07-3:30.47.

GSTC WINS FIRST 4x200 IN CLUB HISTORY

L to R: Griffith, Parkinson, Washington, Bias

After eight years, the black and gold finally won this coveted sprint title, running a sizzling 1:28.62. Talyn Washington (22.1) put the gold in second, and James Bias (22.1) kept them there. It wasn't until the final turn of the third leg when Rutgers alum Jermain Griffith (22.5) took over the lead, and anchor Jovanni Parkinson extended it with a 21.75 split.

MEN WIN THIRD MILLROSE DMR TITLE

You never know what could happen in a DMR, but the game plan was simple: keep it close to the leaders, and Eric Holt will take care of the rest. And sure enough, that's exactly what the boys did.

Kyle Price ran a tactically smart lead-off, taking the early lead, relaxing, then outkicking the field in the final 200m to hand off in first (3:06). CJ Bailey (50.5) extended the lead, giving half miler Nate Wojick (1:55.1) a sizable lead. After handing off to Holt in third, just two steps off first, he was in the lead after 50m, and the Binghamton grad never looked back to win in 9:58.52.

WOMEN MEDAL IN 4x200

Although the squad was hoping to make it four in a row, a last-minute injury kept that from happening. However, the group ran tough, finishing 3rd overall in 1:43.24. Mariah Toussaint, Sophia Downey, Kishona McCray, and Jacqueline Todd comprised the relay team.

DMRs FINISH 4th & 8th

Ladies Run Well Despite Uber-Competitive Race

In one of the fastest races in event history, the GSTC ladies finished 4th and 8th overall, just one place shy of medaling on the podium. After 1200m, both Nicole Burlinson (3:39) and Caryn Gehrke (3:40) put their teams in the middle of the pack, but Sophia Downey's 400m (61.0) and Kelly Gorman's 800m (2:16) kept the team in the hunt. Emily Rosario PRed in 5:02.7 on the anchor to bring the club across at 12:00.81, the fourth fastest time in club history. The B Team's Marissa Coombs, Beth Park, and Niky Mateescu (5:08/PR) finished in 12:16.03, ranking #7 on the club's all-time list.

MEN'S B TEAM FINISHES 7TH

Rathbun Fades Like Chuck's Hairline on Anchor

The B Team ran an incredibly strong race, as Kevin D'Emic (3:07) put the squad right in the middle of the race. Laron Day (50.7) helped them move up a spot, and O'Bryan Cartegena (1:54.4) pushed them into fourth with a fantastic race. Anchor Stephen Rathbun helped the group finish in 10:29.57, good for 7th overall.

TOMAS WANTS TEN MILLROSE GAMES TITLES, NOT A MEASLY NINE

GSTC MEMBER POSTS THROWBACK PICTURE, WONDERS WHY MASSIVE CROWD IS IGNORING HIM

FRIEDER TWINS WERE EXPECTING MORE AT MILLROSE GAMES

"So I join this club, and they lose two of the four relays at Millrose? What was the age-graded percentage of the guy's B Team 400 meter runner? Is he on Strava? Does he know our age graded 5k?"

University Orthopaedic Associates

https://www.uoanj.com/

Orthopaedic Specialists to the Runners

At University Orthopaedic Associates (UOA), we understand how important running is to those who enjoy participating in the sport. We also understand the impact it has on you when you can't do what you love because of an injury.

From running to field events; recreational to professional, we have years of experience treating and preventing runners' injuries as well as enhancing performance. We are now proud to care for the Garden State Track Club runners as the official orthopaedic practice.

We congratulate the UOA Athletes of the Week over the last month! Here are two of them!

8 Tips for Runners to Stay in Shape

It is well known by those who spending time running-whether done recreationally or professionally-that it is a high-impact exercise that makes a lot of demands on the body. However, as a runner, you also know that running is rewarding in a lot of ways, including:

-Helping with balance, stability and coordination

-It's a weight-bearing activity, which improves bone density

-Increasing your heart rate to help burn calories

-Relieving stress

-Strengthening the lungs and heart

So, to make sure you maintain the balance your body needs to thrive, here are some important tips to stay in shape while participating in this worthwhile sport.

1. Treat carbohydrates like muscle fuel.

In a world where we're told carbs are bad for us, it may be hard to believe that carbohydrates are beneficial in any way. But, for runners and other avid athletes, carbs are the primary source of energy for the muscles during moderate to intense exercise. They produce what is known as glycogen, a substance that the body stores in the muscles and liver to be used as energy when needed-such as during strenuous, sudden bursts of activity-to help maintain glucose (blood sugar) levels in the body.

Some carb options to incorporate into your diet include:

Baked and sweet potatoes

Bread

Fruits and vegetables

Hot cereals

Oatmeal and other grains

Pastas

Rice

2. Pack in the proteins.

Protein helps build muscle, so it's important to include it in your diet to help with muscle growth and recovery after a long run. Consider adding some lean proteins, such as turkey or fish, and protein-rich veggies like beans, tofu and leafy greens (e.g., broccoli, spinach). You may also want to consider cheese and nuts.

3. Stay hydrated.

Everybody knows that staying hydrated is important, but those who have any kind of rigorous workout or are looking to train for an event must be very conscious of how hydrated they are both before as well as during an event. An average person needs to drink half their body weight in ounces of water, but an athlete needs even more. Drinking 90 to 128 ounces of water would not be uncommon for an active athlete.

4. Replenish your electrolytes.

Electrolytes help keep your body balanced and can prevent cramping. You can find electrolytes naturally occurring in coconut water as well as in sports drinks. Just be careful with sugary sports drinks-the last thing you need as an athlete is a burst of energy from sugar, only to find yourself crashing shortly afterwards.

5. Know how to enhance your stride.

Your running speed is determined by two things: Your stride rate (number of strides per minute) and stride length. According to Running Well by Sam Murphy and Sarah Connors, the best way to enhance your stride is by staying strong and flexible. Consider doing some giant walking lunges to help develop hip mobility or some plyometrics training-also known as jumping drills-to improve the way your body uses the energy produced during high-impact activity.

6. Get some resistance training in.

Runners need resistance training too! Weighted exercises using machines, dumbbells or your own body weight are all an excellent addition to a runner's program. As a runner, you wouldn't use heavy weights, but rather moderately challenging weights with higher repetitions (about 15 to 20) and a few sets of each exercise.

7. Warm up by walking backwards.

Did you know that walking backwards is a great way to fire up your glute muscles? It is important to do a dynamic warmup prior to any race to ensure you are recruiting all the necessary muscles for a successful and injury-free race.

8. Always take the time to loosen up afterwards.

One of the easiest ways to prevent injury is to take a few minutes to stretch after rigorous training or a run. Consider doing hip flexor stretches, thigh stretches calf and hamstring stretches to help your muscles, tendons and ligaments cool down.

For more great tips or to inquire about a conditioning program, contact the sports specialists at University Orthopaedic Associates today!

Around the Clubhouse

GSTC'ers RACE LEBOW HM

This Picture of Rabadan Says It All...Cold and Rainy Day in NYC

Several GSTC'ers ran the Freb Lebow HM out in NYC weeks ago. They included Sam Teigen (1:26:02), Aya Leitz (1:38:31), Chrissy Rabadan (1:39:29), Karl Leitz (1:46:37), Evan McKiernan (1:41:44), and Brian Harris (1:57:47).

THIS MAN IS 59 YEARS OLD

And he just ran a half marathon...

in 82:39, or 6:13 pace, at the Surf City Half Marathon. Amazing. Oh, and his name is Gary Leaman.

THIS MAN IS 48 YEARS OLD

And he just ran three races at Miles Mania...

Jonathan Frieder (middle) ran 4:54, 2:21, and 10:35 within a two hour span. Pretty darn impressive for knocking on the door of 50 years old!

Conway, Ashwin, Ryan Go 1-2-3 at Cupid's Chase 5k

All Three Go Home with Medals...but No Dates

Brendan Conway runs 16:29, Ashwin Anantharaman runs 16:42, and Ryan McDonnell runs 18:12 to pull off the 1-2-3 podium sweep. "Do we get medals or Valentine dates?" Ashwin asked the meet director, shortly before accepting his second place ribbon.

Boonstras Crush It in NC

Angela and Dave Boonstra had a great idea on January 12th: leave cold-a** New Jersey and go race in some warmer temperatures down at the Charleston Marathon!

At age 40, Dave's 21st marathon was his fastest, running a new PR of 2:57:15. His wife Angela ran 1:29:08, a mere twenty-six seconds off her PR. A great weekend for them both!

Aya & Karl Win Polar Bear Award at Pre-Game 5k

Niles Wins Hilly

Pre-Game 5k in 18:45

Join Strava. Follow Your Teammates.

Two big reasons why you should join Strava.

Exhibit A- on the left. You can engage in provocative, thoughtful dialogue with your teammates about training.

Exhibit B- on right. You can see what your teammates are doing every day and every week. Trust us on this one.

Curious About How and Why the GSTC Started?

Listen to this podcast about the GSTC and its president.

2019 HALL OF FAME

The GSTC Hall of Fame Committee has announced the 2019 nominees for potential induction into the GSTC Hall of Fame. These fine members, who have all made incredible contributions to the club over the years, include Matt Baker, Kyle Price, Prudence Jones, Alyssa Douma, Tyrone Ross, and Ricky Garcia.

During the GSTC Gala on March 8, the winner will be named and thus joining the ranks of Jeff Perrella (2015), Cheyenne Ogletree (2016), Edsel Flores (2017), and Ken Goglas (2018).

Support Our

Club's Sponsors

Jarrett Dewelde is a Financial Advisor based in Somerville. His firm, R.I.C.H. Planning Group, was established in 2001, is completely independent, and also has offices in Woodbridge and Morristown. Areas of specialty include financial planning, investments, IRAs, college planning, and life insurance. If you have a question in one of these areas, be sure and give him a call. Jarrett has been a member of the Garden State Track Club since 2017.

(Editor's Note: If it wasn't for a financial planner a decade ago, I would never have been able to buy my first house. No one wants to financially plan for the future, but it's such a good move. Find Jarrett on FB and ask him anything! -Chuck)

Don't Be Bored

This Week.

We have team runs every day somewhere in New Jersey. Or, post your run on a team FB page. Always easier with a friend!

Team Track Sessions

Monday/Wednesday nights and Saturday mornings. All winter and spring long. Highland Park HS. Join us!

Get Your GSTC Gear

Contact Joe Jacobs, owner of Sneaker Factory-Florham Park, to order all team gear or to get discounts on any running apparel. Team gear can also be purchased on the club website.

gstcuniform@gmail.com

Join Our GSTC

Youth Team!

Practices are in full swing!