Friday, February 8, 2019

More GSTC Spring Highlights!



THE CLUB EMAIL

"Do what you love. Know your own bone; gnaw at it, bury it, unearth it, and gnaw it still."

-Henry D. Thoreau 

 
HOW DO WE MAKE TWO AUGUST RACES FIT IN SUMMER TRAINING? 



Our team coach, Josh Izewski, an Olympic Trials marathon qualifier, explains the best approach to racing during a summer build up training block.

You're not alone in asking yourself, why run short fast early season races? Or why run races so short when I'm training for longer distances? Your answer may be that they seem to early, or perhaps you're not ready to race, but developing speed early in a training block is essential for any race distance, and there is no better place to do this than in a race setting.  Running races such as the Midland Mile and the USATF-NJ 5k Champs will give you this speed and some reasons for this speed development include:

- Practicing running at goal race pace. 
- Running faster than goal pace, making goal pace feel easier. 
- Getting your legs used to quicker turn over
- Allowing your legs to fatigue in different ways. Both speed or duration. 
- Challenging your body to make muscle fiber changes (more fast twitch to support the slow twitch). 

These reasons all support the idea of developing speed so it is not a limiting factor when it comes to training blocks later in the season. Running workouts to develop this speed are great, but nothing can take the place of racing. So, I encourage everyone to run these early season races so you can develop this speed, get the most out of your training, and crush your goals. 


***************************


 
Unofficial USATF-NJ 
Grand Prix Team Scores

425 - Garden State Track Club- New Balance
270 - Clifton
221 - Garmin
121 - SAC
98 - North Jersey Masters
93 - RVRR



Fall Team Races

8/19: Midland Mile 

8/26: USATF-NJ 5k XC Champs

9/9: 12k (sadly, this looks like it's official)

9/16: Newport Half Marathon

9/30: Little Silver 5k (masters men only)

10/21: USATF-NJ 8k XC Champs
no link available yet

11/3: Harrington Park 5k (masters women only)

11/22: Ashenfelter 8k


Club Results
Last Week Was Team Results...
This Week Is Some Individual Results
********************************
We apologize for not having everyone's results here.  We used what we found and what we were sent.  Please email us what you do with pictures, times, and details!

Stavrou PRs in Brooklyn HM

Diana Stavrou ran 1:51:32, a thirty-eight second personal best, at the Brooklyn Half Marathon this spring.  She also raised $4,000 for the Leukemia and Lymphoma Society at the NJ Marathon.  


Goose Wins Women's D-Fest
Shelby Goose crushed the Women's Distance Festival weeks ago, rolling to an easy win in 17:26.  She's such a beast!  


GSTC'ers Have Great Day at NJ Marathon

Dov Gertzulin, showing off his GSTC pride post-NJM, was one of many GSTC'ers who crushed a race at the NJ Marathon in late April.  DG, who recently turned a masters runner, rolled to a 1:26:32.  Other teammates in the half marathon included Brendan Conway (1:17:46),  Jessica Redden (1:34:12),  Aya (1:35:34), and Eric Redden (1:43:18).

In the marathon, Erika Meling was 6th in 3:18:46, while teammates Danielle Shannon (3:23:23), Kim Chriscaden (3:24:41), and Evan McKiernan (3:29:23) followed behind her.


Is Gary Leaman Deep State?
 


Elliott Frieder Returns from Injury,
Dominates 5k in NC
After not racing for four months due to a small back injury, Elliott Frieder tested his fitness in early June down in North Carolina.  The above picture says it all, as the 47-year-old won the hilly Healthy Achievement 5k in downtown Charlotte in 17:15, with second place about ninety seconds behind him. 

Previous to his injury, Frieder was the 40s #1 man down in Tallahassee when the crew won the club's first national team title.

Aya & Karl: 
Always Making GSTC Look Good



Mateescu Wins Belmar 5

Niky Mateescu won the Belmar 5 weeks ago as she builds up toward a big half marathon this fall.  The South Brunswick graduate crushed it, finishing in an impressive 28:25.  Several of her teammates ran including Aaron Leskow (3rd/26:07), Sean Donohue (4th/26:12), Kyle Clonan (27:58), Brendan Conway Conway (27:58), Marquis Cox (29:17), masters John Jankowski (30:16), Chris Campagnola (30:16), Mike Kennedy (31:28), Corinne Fitzgerald (31:58), Jarrett Dewelde (32:18), Eric Davis (32:24), and ShannonMckenna (33:05).


Nochta Runs Ten Miles,
Counts Them All on His Fingers 



Heck PRs in 24:29
Hannah Heck ran an all-time 5k PR at the Legal Runaround 5k in Somerville with a time of 24:29.  Above she is shown finishing the Lager Run, weeks prior, in 25:14.  What a big improvement!

Trio Runs Red Bank Classic
Meling, Speranza Finish 1-2

Three GSTC ladies had a blast at the Red Bank Classic 5k, as Erika Meling, center) won it in 18:42.  Teammate Adrianne Speranza, far right, was second in 19:17.  Hannah Heck, left, was the fastest Heck in the race, as her 25:08 topped a Susan Heckman's 35:12!

GSTC "Farm Team" Action
Several Qualify for Nationals

The GSTC youth squad had an incredible day at the USATF Regionals, resulting in a legion of athletes qualifying for the USATF National Youth Championships.

For the 8 and under boys, Bray Brown (100m), Jack Guiton (1500, 800), and the 4x400 (Brown, Thatcher Brown, Xavier Lake, Josh Canton) all qualified.  In the 9-10 age group, there were a brigade of qualifiers: William Van Etten (1500, 800), Justin Bullock (LJ), 4x400 (Andrei Nitulescu, Tyler Burns, Van Etten, Bullock), and Gabby Ball (100m).

In the 11-12 age group, there were two individuals who punched their ticket (Kennan Byers 1500/800; Matt Califano 3000) along with four relays: boys 4x400 boys (Alex Pelov, Aidan Byers, Alex Califano, Kennan Byers), boys 4x800 (Matt Califano, Alex Califano, Aidan Byers, Alex Pelov), girls 4x400 (Cassidy Kidd, Gabby Fraser, Selah Williams, Olivia Lake), and the girls 4x800 (Cassidy Kidd, Selah Williams, Olivia Lake, Krista Purnell).





One We Missed Last Week:
Teigen Leads M40s to National Bronze in MA 10k
Despite three great efforts from Sam Teigen (33:22, below and middle above), Jonathan Frieder (33:36, right), and Aaron Cooper (36:10, left) over the hilly James Joyce Ramble in Dedham, MA in late May, the group finished 3rd overall in an uber-competitive USATF National Grand Prix team race.


Although just nineteen seconds behind 2nd place BAA, the CMI team won by a bit more than a minute.  With a win at the Michigan Mile in mid-August, the GSTC M40s can clinch the team title.

Although the lowest finish for the M40s this year, they still finished a spot ahead of the Atlanta Track Club, the club they are fighting for the 2018 overall team title.  Teigen and Frieder, both national class masters athletes, have been a part of every GSTC team this year competing in the national USATF Grand Prix. 


What a Spring Racing Season:
Terruso Crushes Three PRs

Imagine a world where almost every time you race you PR.  What a magical world that must be, and that's been the type of season Mike Terruso has had this spring.

After qualifying for Boston in the fall, he has crushed all of his lifetime PRs this spring; 4 miles (26:50, Our House), 5k (19:44, Teterboro Airport 5k), and 10k (41:22, Ridgewood Run).

The big question is, indeed: does he have a permit to carry those guns, above?


 
Weitz's Hamstring Heals...
and Thus the 7:05 Pace Runs Commence in Sayreville




Roberts Qualifies for 
World Ironman Championships
Wins Age Group & Finishes as Top Amateur
Leah Roberts won her age group and finished as the top amateur woman at the 2018 Ironman Lake Placid last week.  After finishing third in her age group at Ironman Texas in March, thus missing a Kona qualifier by one spot, she took one final shot months later in Lake Placid to qualify for the Ironman World Championships in Kona, Hawaii.

After finishing the 2.4 mile swim in 56:50, she averaged 19 miles per hour for 112 miles for the bike portion, and followed that with a 3:35 marathon, or 8:14 pace, to finish in 10 hours, 37 minutes.  Her overall time put her 11th overall, beating three of the fourteen pros in the race, and her age group win qualifies her now for Kona in October. 




Masters National Champ Jonathan Frieder
Not Impressed with Your Run Today
"You could have run longer, faster, or both," he says.



Santana Runs 3:39.17!!!

The GSTC always has big results at the Swarthmore Last Chance, but this, by far, has been the best one in club history.  Alfredo Santana absolutely crushed it in the elite 1500m race in late May, finishing in 3:39.17.  This was him minutes afterward.  The guy runs a monster PR, easily breaks 4:00 for a mile, and he isn't even sweating!  



Ashley Wins Final Two Races
Kate Ashley topped off a solid 2018 racing season with two wins this spring.  The first, the Providence Rhode Races 5k on May 6, misdirected the field at the half way point, thus REALLY giving 5k folks their money's worth.  She won the race, shown above, more like a 6k, in 22:22.

The next weekend, she won the Summit Area 5k in 19:17.  Thankfully that race was able to figure out how to map out and execute a 5k course.


Masters Medal at Shepherd Lake 5k
Three GSTC masters men hauled in some nice hardware at the Shepherd Lake 5k in early May.  Brian Harris was 11th overall in 20:40, winning the 50s age group.  Peter Auteri also won his 60s age group with a 23:05, while Fran Beideman ran 24:04 for 2nd in his age group.  


Katz Crushing It
GSTC masters Stephen Katz has enjoyed a solid summer of racing thus far, between triathlons and road races.  His two most recent ones include an age group win at the NYRR R-U-N 5k, whereas the 51 year old mustered a 20:29 for the AG gold.  He also finished 3rd in his age group at the competitive Woodcliff Lake Run for Education 10k.   


GSTC'ers Welcome Summer at
Spring Lake 5 Miler

A bunch of GSTC'ers competed in the Spring Lake 5 Miler, including Aaron Leskow 26:02, Sean Donohue 26:02, Steve Rathbun 27:38, Kyle Clonan 28:31, Niky Mateescu 29:45, Rich Osifchin 30:10, Dave Ferruggia 30:44, Mike Kennedy 32:09, Suzanne Forlenza 32:28, Shannon McKenna 32:40, and Heather McDermott 34:41.

Although they are 1-2 in the picture above, Leskow and Donohue finished 2-3, respectively.  Mateescu was second overall.

Masters Compete at 
USATF-NJ Championships
Two GSTC masters athletes competed in the USATF-NJ track meet.  Sarvesh Gowda ran 13.26 (100m/5th) and 27.48 (200m/6th), while Lee Mooney threw the javelin 94-03 to win the 50s age group!



McKennas Medal in Escape the Cape Tri
Shannon and Maureen Mckenna finished 1st and 5th in their age groups, respectively, at the Escape the Cape Triathlon.  In case you didn't know...they both have been beastly swimmers since elementary school.




Byrnes Has Big Spring Season
Consequently, Masters Women Have Strong Spring
The masters women have had some big success this spring, and a big reason for that is the fine running of Jessica Byrnes.  A member of the club since 2012, she has had two children over the last few years...yet she still finds a way to crush it.  She BQ'ed in Boston with an impressive 3:40:11, finished 2nd in her age group at the hilly Our House 4 Miler, running 26:43,  and she ran an all-time 10k PR at Ridgewood in 41:05.  Wow!!!

 She also sells products at beautycounter.com/jessicabyrnes

I'm lucky if I remember to shower and brush my teeth, but Leah is a big fan and orders consistently from it.  Clean, safer skincare and beauty...guys, your lady would love a random gift that says you care about her! 



Boston Marathon Results

Since most folks had a miserable experience running in the 100 year's storm up in Boston, it's probably best if we don't recap this one in detail so as to not bring up any post traumatic stress.  The club had seventeen runners in the race, and they all finished!  Above is an actual representation of the starting line up in Boston this year.  Bad.


Schneekloth Wins 800m & 1500m National Titles

Chuck Schneekloth won his second 800m USATF national title this week, winning the 40-44 age group race in 2:02.57.  In third at the bell lap, above, he negative split the race for the win.  The championships are held in Spokane, Washington, whose biggest claim to fame is to have founded Father's Day.  Look it up...this is a fact!

Two days later, he ran his final lap in 64.75 to win the 1500m in 4:17.27.  


GSTC Duo Conquers NJ State Triathlon

Chelsea Stachura (left) and Stephanie Zottoli both completed the NJ State Triathlon weeks ago.  It was Steph's first Olympic distance tri, as she's done shorter, sprint ones over the last year.  Chelsea finished 5th AG in the Double Down Challenge, as she competed in both the sprint and Olympic distances in the back-to-back weekends.

Rathbun, Price Crack 50 in BM15k
After years of trying, GSTC vice president finally did it: he broke 50:00 at the challenging Boilermaker 15k up in Utica, NY.  

Thanks to training partner Kyle Price, left, they worked together over the hilly course and dipped under, with a few seconds to spare, in 49:48.  A huge race with a big purse for pro runners, the duo finished as 4th and 5th non-pros in the event.

What is Mr. Rathbun eyeing next in his bright running future as he sips on a cold one?  Only time will tell.    


University Orthopaedic Associates

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.


Around the Clubhouse


Juggling Summer Running 

Between work, vacation, family, running, and MC hammer pants, sometimes the summer feels like you're balancing five bottles on your head.  Don't forget to leave time for the small things with running: stretching, foam rolling, ice baths, visualization, diet, sleep, etc.  After all, once you have five bottles on your head, what's a sixth or seventh, right?


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.

Coach's Corner
GSTC's Team Coach and 
Olympic Trials Marathon qualifier Josh Izewski

Josh Izewski has several GSTC club records and PRs of 14:02 (5k), 29:21 (10k), 47:26 (10M), and 63:42 (HM), and....the guy writes our team's training plan.

He designs a plan that works for anyone running the team Grand Prix races, providing flexibility and differentiation for all types, abilities, and experiences of runners.  

The club's complete fall plan is available inside the team website.  Once you've paid your yearly dues, you can access this plan and other similar documents.

There is also a Facebook chat whereas each week is sent out the weekend prior.



Anis Fights 
Reflections from our other team doktor, Mike "Good Doc" Anis






Kyle's New Korner
On this edition of the Korner we spoke with Julie Williamson. A newer member of the GSTC, she had made herself a familiar face but joining in a team races, weekly workouts, and many group runs! A story we've heard before with new members, hesitant at first but then full immersion once they realize what we have to offer, Julie has certainly taken to her new running family and is getting her runs in despite having a super busy schedule. Here's your chance to get to know her better!



Kyle: Hello Julie! Thank you for joining us!
Julie: Thanks Kyle!
Kyle: How long have you been with the club?
Julie: About 5 months- can't believe it's been that long already!
Kyle: How did you find out about us?
Julie: Funny story- I actually saw a girl running the 800 at a meet I was coaching at with a GSTC jersey on shortly before moving here and I asked her about it...thanks Beth!
I then googled the club and found out how expansive it was...it still took 6 months of me contemplating before finally emailing Chuck
Kyle: Phenomenal! We love those stories.
Where were you coaching?
Julie: I was just volunteer assistant coaching at Johns Hopkins while I was living in Baltimore

Kyle: Cool! You still looking to get into coaching here?
Julie: I would love to coach high school or at least help out in some way, but unfortunately I don't think I can with my schedule. Maybe in the future, and for now I love meeting runners coached by fellow GSTC members and hearing about their seasons!
Kyle: What do you do for work that's keeping you so busy?
Julie: Ha so I don't actually work now- I'm back in school pursuing my MD
Kyle: Well that's super busy! And congratulations! I'm surprised you find the time to run.
Julie: Thank you! I tried not running for a while when I started school and that did not go so well haha...I think I'm far happier and more productive when I run and it's even better with a team. That's what I love about this group- everyone does so many different and great things during the day but comes together for runs/races/friendships
Kyle: How do you balance the busy lifestyle and the running?
Julie: I'm still learning and looking up to people who are busier than me (shoutout to many people on this team) and manage to make it work. For me, picking days and times ahead of time to run with certain people or do a workout is really helpful! It helps me look forward to it, focus on work/school beforehand, and enjoy the run more

Kyle: What are you training for currently?
Julie: Great question. This distance thing is still pretty new to me so I think I'll run a handful of the USATF scored team races this fall and maybe pick a distance to focus on more in the spring
Kyle: Were you predominantly shorter distance in Highschool?
Julie: In high school I was a sprinter but finally moved up to mid distance and focused on the 800 in college



Kyle: What made you move up?
Julie: Well my coaches kept throwing me in longer relays without asking me (great tactic for all you hs coaches out there) and I simultaneously realized I was horrible at sprinting and would never get anywhere with that haha
Kyle: I went through that myself ha. Where'd you run at college?
Julie: Yeah a shocking number of people found distance running through failed dreams of becoming a sprinter haha. 
I went to Emory in Atlanta.
Kyle: What made you travel so far to college?
Julie: I wanted to get out of NJ to experience something different...never thought I'd go as far as Atlanta but it ended up being a great fit for me.
It was also the only school on my list I could run at and when I ended up wanting to do that it was a nice bonus
Kyle: Awesome! So you did pre-med there and now you're continuing that?
Julie: Yes! Well actually I became pre-med super late haha but yes I'm still continuing that
Kyle: Best of luck with all of it!!
Well that's all the time we have for his week. Thank you for speaking with us!
Julie: Thank you!!
Kyle: Join is next time to see who we get to know a little better!!


Yarrr Mate! All Hands on Deck!
Walk the Plank with North Enclave Captain Timochko


I'm reaching out to our new members (and maybe even some of the old ones!). If you are confused and/or intimidated by the whole "USATF NJ race" thing, you are not alone.
The USATF NJ series of championship races (500 point and 700 point) is difficult to understand and finding information on their website is nearly impossible (if their site is working at all). The good news is that many GSTC members are experts on this topic (I believe Chuck is working on his doctoral thesis titled "A Statistical Approach to Interpreting a Grand Prix", though Sam Teigen argues that understanding the scoring system is more of an actuarial exercise). Either way there are plenty of us who can help you - just ask! 

Second, if you feel intimidated - don't be. The people competing in these races are runners just like you!  Always feel free to reach out to one of your GSTC teammates for advice. 

In closing always remember, if Chuck can understand it, so can you!


Looking for a New Job?

Looking for a new job or just need help updating your resume, cover letter, or LinkedIn? Kristen from our team is happy to help!  



Support Our Club's Sponsors
Rebecca Matyash
Coldwell Banker Residential Brokerage

Looking to buy, sell or rent a home in Somerset, Middlesex,  Mercer,  or Monmouth County NJ? Rebecca Matyash, the official real estate agent of the Garden State Track Club is here to help you. Rebecca is an agent at Coldwell Banker Residential Brokerage in Hillsborough and a winner of the NJAR Circle of Excellence Award Winner 2014-2017.  Her passion is helping people find the homes of their dreams.  If you're thinking about selling your home or buying  in Central Jersey Rebecca should be your first call.

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

Once the winter and spring track seasons are underway, we meet Monday night (5:30), Wednesday Night (5:30), and Saturday Morning (9:45) at Highland Park HS.  Come out, enjoy the energy, and get your workout in!

Get Your GSTC Gear

Okay, so the new club shoes are still in the prototype phase.  But the New Balance gear fits great!

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!
 

 



Pay Your 2018 Dues!
Look at what your season will look like 
if you do!
#BeLikeTahir





Need Some Physical Therapy?
Let's Get Ready for the Fall Season!

A friend of the GSTC, Dr. James O'Rourke is one of the area's leading sports physical therapists. As a competitive runner, Jim has acquired valuable firsthand knowledge about the demands of the sport. This experience has given him a comprehensive understanding of running related orthopedic injuries and pathologies. He specializes in running injuries such as plantar fasciitis, runner's knee, ITB issues, and shin splints.  With his hands-on approach, video gait analysis, and extensive experience with ART (active release techniques), he will have you back in action in no time! 





Follow us on 
social media!





(every weekly email since 2011)


adidas Garden State Track Club, 944 Herman Road, North Brunswick, NJ 08902
Sent by gardenstatetrackclub@gmail.com in collaboration with
Constant Contact

No comments:

Post a Comment