(4/30-5/6): 4x400 Wins at Penn Relays; Heibell Smashes 5k Club Record

4x400 Wins Olympic Development Heat at Penn Relays

Philadelphia- In January, the quartet of Mike Brito, Ricky Garcia, Duval Sewer, and Tony Harris stunned some of the country's most established clubs at the US Open in the lone club event, the Sprint Medley Relay.  Fending away CPTC and Shore AC, the defending co-national club track and field outdoor team champions, the GSTC outleaned Zenith Velocity by .01 to win the coveted gold medals at Madison Square Garden.  Afterward, the group agreed this would be a hard feat to replicate for the rest of the year.

Well, on Friday at the Penn Relays, they found a way to do so.

Lead off Brito handed off a step behind the leader with a fast 49.5 lead-off, but Garcia sizzled a 48.9 split that pushed the Gold in the lead- for good.  Sewer opened up the gap with a 49.2 next leg, and Harris (49.6) brought home the baton in a club-record 3:17.72, clinching the club's first-ever win at historic Franklin Field. 

Now the group awaits to hear back from the adidas Grand Prix Diamond League meet at Icahn Stadium on June 9th, where their application for a lane is pending.  This is one of the most prestigious meets in the world, and defeating regional powerhouses Central Park TC, Zenith Velocity, and Shore AC on Friday puts them in a strong position to get accepted into it.

See the entire race here:  http://www.youtube.com/watch?v=Gs_NiOsfm5A&feature=share (wow= 386 views already???!!!)

See the final 150m here:http://www.runnerspace.com/eprofile.php?event_id=633&do=videos&video_id=65631

Heibell Runs 14:42, Breaks 5k Club Record

While many of you were winding down your Thursday night at 10:00pm, Chris Heibell was toeing the line for the Penn Relays Olympic Development 5k.  After leading numerous laps in 71-72 seconds, he finished 13th overall in 14:42.43.  How fast is that?  That's 4:43 a mile fast....that's fast.

Check it out--> http://www.runnerspace.com/eprofile.php?event_id=633&do=videos&video_id=65436  

Brito Finishes 9th in Penn Relay OD 400IH

Philadelphia- It was cold, it was early, and it was the day after his 4x400, but hurdler Mike Brito finished 9th overall in the Olympic Development 400 intermediate hurdle race.  His time, 54.24, was 6th in the seeded heat Saturday morning at 9:05am.

Brussard Leads GSTC at Lion Invitational

Lawrenceville- Hurdler Alan Broussard had a banner day Saturday, finishing 3rd in the 110HH (15.12) and 4th in the 400IH (54.71) a the TCNJ Lion Invitational Saturday afternoon.

Half milers Zak Martins (2:00.38) and Norbert Kuter (2:01.99) both recorded PRs, while Jibril Beamon (20-5) grabbed 6th in the LJ and the 4x100 relay relay of Marquis Cole, Antonio Gaines, Duval Sewer, and Arvid Pansanjan ran 43.15 to take third and set a new club record in that event.

Out of thirteen teams competing, despite the Penn Relays 4x400 group resting, the GSTC placed 2nd, 4th, 8th, and 10th in the mile relay.  The A Team of Daniel Brathwaite, Tyler Foss, Mark Parisen, and Sewer ran 3:26.86 all by themselves in the slow heat, as a first-heat DQ nearly lost them the chance to compete at all.  See TM Award below for more details, and here's the race: http://www.youtube.com/watch?v=iO2BcbkizWk&feature=youtu.be.  Oh, and here's the B, C, and D teams getting to work: http://www.youtube.com/watch?v=E02Gz1ckq7Y&feature=youtu.be.  

    

Results here: http://www.tcnjathletics.com/documents/2012/4/28/2012_Lions_Invite_Results.htm?id=2433

GSTC in the News

Article on GSTC and USATF-NJ 5k Championships

http://www.dailyrecord.com/article/20120428/NJCOLUMNIST4005/304280019/1002/NJSPORTS/Garden-State-Track-Club-stomps-the-competition

Article on Tom Poland

http://www.dailyrecord.com/article/20120414/NJCOLUMNIST4005/304140018/Morristown-man-gaining-momentum-racing-scene

 

TM Award: Only One Deserving Culprit Last Week

Watch lane three!  The command "runner's set" does not mean take two steps forward, but that's what a-team 4x400 leadoff Daniel Brathwaite seemed to think in the below link.  Chuck bargained to slip the DQ'ed team into the final, slowest heat....whereas the ran 3:26 and finished second overall at the Lion Invitational at TCNJ.    All's well that ends well, but false starting like this is a sure-bet onto the TMA list.

http://www.youtube.com/watch?v=0xEsMOX-rBU&feature=youtu.be

But you know what, we'll share the wealth and mention Kristin Cupido's missed practice on Thursday because, well, she couldn't find her car keys after thirty minutes of looking.  Boooo!

***Team Runs***

 

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC ; COLLEGE AVE MILE LEADERSHIP MEETING 8:30 @ SKINNY VINNY'S

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: --

Sunday: 5 MILE USATF-NJ CHAMPIONSHIP!

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

May 3: Ironman Invite @ Don Bosco Prep

1) FREE ENTRY 2) FAT track times! 3) FREE ENTRY
 
We will have the following open races on 5/3 @ Ramapo College:
 
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
 
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival. 
 
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!

THE COLLEGE AVE MILE

Six weeks away!  It's quite simple: if every member runs and brings two friends, the event will be a huge success.

Post this on your FB wall once a week....http://www.facebook.com/CollegeAveRoadMile

And sign up here:  http://www.gardenstatetc.org/college/mile.html.  

Quotes of the Week

"Hey, yeah, I just wanted to put in a couple extra miles before the team run."  -Woody Kongsamut, twenty minutes before the run at Buccleuch Park

"You know, I knew a teacher who got fired for that years ago."  -Mike Obsuth, in response to the comment, "Man, I need to start training harder- pretty soon Woody is gonna be riding my back."

"Out in front, it's the Garden State Track Club- 3:17.72 for the win!"  -Penn Relays announcer Friday

"Do you guys know Adin Mickle?  I'm his cousin Molly!"  -Molly Mickle at the Lion Invitational

"How you feeling after that 100?"  -text from Jason Staggers to Chuck, shortly after the Penn Relays 65-70 year old 100 meter dash event.

  

This Week in Training

DISTANCE

Monday - comfortable run + 8x80m strides or 8x10s hill sprint

Tuesday - 6x1k @ 5M pace with 2:30 rest, followed by 4x400 @ mile pace with 2 mins rest, then 2x200 @800m pace with 1:30 rest.

Wednesday - progression run of 75% long run duration.

Thursday - super easy 40-60 mins

Friday - If you're racing Sunday, go for a fartlek run of 50-60 minutes with a handful of race-ace pickups.  Don't go crazy, take it on feel.  If you're not racing, go for 6 sets of 600/200 at 2M pace/800 pace - take a 100m jog between 600 and 200 and 3 mins between sets.

Saturday - comfortable run +8x80m strides or 8x10s hill sprint OR shakeout for those racing Sunday

Sunday - RACE or long run.

Sprinters

Monday    5:30 @ HP   400: 4 x (350/50 @50m walk; 4:00)    800: 3 x (1000/200) (5k/800 @ 1:00/4:00), then 4x150 quick

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400:  4x [3x200] (30, 28, 26)   800: 8x400 @ 1600m (2:00)

Thursday 400: 16x50 stride; 800: 45min run

Friday  OFF

Saturday   Noon @ BA   400:  1x100, 1x200, 1x300, 1x200, 1x100  800: 1x200, 1x500, 1x300, 1x200

Sunday  400: 12x100 recovery, LIFT  Half milers- 5k @ USATF-NJ Championships

All Hands on Deck: College Ave Road Mile 6/10

Happy Wednesday from the GSTC Headquarters,

 

It is with both urgency and excitement that we write.  In six weeks, our club will be hosting the first annual College Ave Road Mile.  Much like our other two successful events, the Get the Gorilla 5k and Road Relays, we hope this event grows to support our two primary causes:

 

1.  low-income youth runners of NJ through Essays for Equipment,

2.  our own GSTC running community that supports runners of all ages and abilities.

 

However, there is much more at stake here than $2,500 of GSTC seed funds.  With a great event on June 10th, we will approach the USATF-NJ with a proposal to reform the aging Grand Prix Championship Racing Series.  Our hopes are to make the Grand Prix more relevant and appealing to all runners, and one way is to include the College Ave Road Mile in the Grand Prix. To make this argument, this event needs to be a success in its first year.

 

We've become the most successful club on the East Coast through teamwork, hard work, and a collective vision, and we're going to need that in these final six weeks.  Here is a modest list of what every member can do. 

 

 

 

1.  Like, then write encouraging words on its wall ("Can't wait!"), then post on your FB page....once a week.  People need to be nudged often!  http://www.facebook.com/CollegeAveRoadMile?ref=ts

 

 

2.  Sign up today.  Team events = fun = everyone is there! http://raceforum.com/registration/EventDetail.aspx?e=5075

 

 

3.  Forward attached application.  We all have friends, family, and co-workers who will race it.  Individual emails to people are most effective.  Send them ths link for more information, too: http://www.gardenstatetc.org/college/mile.html.

 

 

4.  Print and distribute/hang.  For Road Relays, I hung a flyer in the small gym of my apartment complex.  A resident, Amy, signed up for the race.  Then she signed up for the club.  This weekend she handed out GSTC flyers for seven hours at the UNITE Expo.  Small efforts can create amazing results!  Physically giving them to friends, family members, former teammates, etc. is even more effective!

 

 

5.  Attend Leadership Meeting.  May 1.  Tuesday night, after team workout, 8:30pm.  Skinny Vinnie's.  Be there.

 

 

 

Much like NYC's 5th Avenue Mile, our event could become one of NJ's biggest races that brinsg together all demographics of the running community.  However, that will only happen if we all play an active role, as races don't just take-off on accident or without lots of early hustling.  Think about it like this: if every GSTC member attended and brought two people, we'd have nearly 1,000 people at this event. 

 

Let's do it!

 

 

(3/12-3/18): Men Go 1-2, Women 2nd @ 20k Champs

Ogletree Wins 20k Title....by 2:13

Highland Park- GSTC's Cheyenne Ogletree dominated today's 20k USATF-NJ 20k Championship, winning it over Delaware's Sara Rusk by two minutes and thirteen seconds.  She averaged an impressive 6:23/mile for the 12.4 miles, which is actually 2:47 marathon pace, the Olympic Trials qualifying standard.

The women were second by 1:42 after the top four scorers finished.  However, three key runners weren't able to attend, and after GSTC's top three finishers, the Gold was winning by over a minute.  Indeed, things look promising once at full strength, as they should challenge for the 2012 Open Women's Team title.

Ogletree was joined by teammates Kristin Cupido (84:05), Meghan Decarlo (86:23), Lindsey Michaliszyn (94:51), Cathy Stutzman (104:02), and Erin Higgins (104:02).     

Men Go 1-2 in 20k Championship

The Black and Gold picked up where they left off in 2011, dominating the USATF-NJ's first championship grand prix race of 2012.

Perhaps what's most impressive, however, is that they did it without several of their top weapons: Jeff Perrella, Nicolai Naranjo, Patrick Lestarnge, Dan Teichmann, Zack Spiegel, Mark DelMonaco, Steve Mennitt, and Alex Fowlie.  This group, at full strength, would have given today's "A Team" an honest run for their money. 

Regardless, it was a battle of experience vs. youth for the men's individual title, and Mike Dixon (5:15/mile average) prevailed over Tom Poland (5:16/mile) by 14 seconds.  Stride for stride for nearly 11 miles, after dropping Fleet Feet's Justin Scheid and Sneaker Factory's Mike Rolek around mile 9, the seasoned marathoner pulled away from the former Columbia star in the final mile stretch.  It was Poland's GSTC grand prix debut--and his longest career race to date.

The A and B teams cleaned up, putting 10 in the top 15, all averaging 5:43 pace or faster.  These included Ken Goglas (68:30), Adin "Milkman" Mickle (68:59), Mike Anis (69:06), Tony Harris (69:08), Luis Romero (69:35), Ashwin Anantharaman (70:12), Tim Morgan (70:54), and Chuck Schneekloth (71:01).

Numerous other men ran solid races, including Ken Walsh (6:05/mile), Edsel Flores (6:10), Jeremy Stratton (6:24), Steve Bonica (6:41), and master Kenny Huryk (6:59).   

Total team times of the top three teams were GSTC A (5:42), GSTC B (5:55), and RVRR (6:00).

Results: http://www.fasttrackcoaching.net/timing/Results/2012-MILES-FOR-MUSIC-20K-TEAM-RESULTS.txt

Race Notes

Both Ashwin and Erin suffered minor injuries during the race, and we wish them speed recoveries.....this was the longest career race for Poland, Ogletree, Higgins, Mickle, Romero, Flores, Harris, and Michaliszn....this was the first time Anis beat Harris in a LONG time, and one can only wonder a different result had Harris not run with an untied shoe for final 8 miles....star marathoner Nicole Corre was called into work this weekend in DC- without that call, the GSTC women win the team title.....for second straight race, Schneekloth wins age group award and Harris goes home empty-handed...

DelMonaco Places 55 at USATF 15k Championships

Jacksonville, FL- Mark DelMonaco, GSTC's #6 man at Club Nationals this past December in Seattle, competed at the USATF 15k National Championships Saturday, 3/10, in Jacksonville.  Rolling through the first 5k at 16:40 and 10k at 33:56, he finished the windy course in 51:34, averaging 5:33/mile.   Results: http://www.gate-riverrun.com/grr12res.htm

Update: Tim Morgan Award

Despite two amazing nominations this week, we at the GSTC headquarters have been respectfully silenced.  After all, the guy stormed back with a sub 5:20 mile today to pass me in the final 400m.  Hats off to Mr. Morgan for a very gutsy race and incredible finish.  We've been humbled into silence, but don't worry....there are both many races and nominations on the horizon.  But for now, much love to Tim for a solid 20k today.  That said, please see attached picture at the massage table after the race.  He may have won the battle, but sure didn't come with some pain.  

Team Runs this Week

This is a funny week, as for whatever reason, many have reported crazy schedules, spring break, etc.  Perhaps we can arrange for some co-ed, team runs both Saturday and Sunday?  We shall reach out to the regulars throughout the week.

Quotes of the Week 

"Who the hell is this yellow team?" -reported comment from random spectator on course

"So, if I join you guys, will I just become really good?  Is there a drink or something you guys will give me?" women at finish line inquiring about the team

"I can't thank you guys enough for encouraging me to try this race.  I had an awesome time.  I will put up a solid effort to keep my training consistent from now on and hopefully help do some damage this fall."  - text from 20 year old Luis Romero, after spending 70 minutes on a train this morning to compete in his USATF-NJ debut

"Uhhhhhh....Chuck....where's the van?  Did you guys leave me?"  Melissa Menzl, who was volunteering at the fun run mile, to Chuck over the phone after he did, in fact forget her.  A TM Award nomination no doubt.

This Week in Training

SPRINTS

Two weeks before we open up at Monmouth Invitational....every session is important...every interval is integral...champions do the small things, and we are a group of champions....decisions regarding racing roster and racing lineup will be made this week and next....do the small things and sweat the small stuff!

Monday  6:00pm @ BA  400: 1x300 (800m pace), then 5x50 (accel/HH), 5x50 (max vel w 10m fly)     800: 1 x 1200 (@3200m), then 2 x (6x100) @300m pace w/ 100m walk (four circuits) 

Tuesday  400: 10x100 (LIFT) ; 800: 45-50 min run

Wednesday  6:00pm @ BA   400: 8 x 300 w/ 150m walk(@800m pace/ IH session)  800: 2x200 (30), 3x1000 (5k pace), 2x200 (30) 

Thursday   400:  10x50 stride, LIFT   800:  30min recovery

Friday   OFF

Saturday 12:30pm @ BA   400:  1x100 (@200), 2x250 (@400), 1x200 (@200); 800: 1x200 (@800), 3x450 (@800m), 1x200 (@200)

Sunday  400: 8x150 stride, LIFT   800: 60-70min run

DISTANCE

We are 1 for 1!  Recovery from the race is key so you can resume training as soon as possible.  Next up is the 15k on April 1!  We are due for some AWESOME weather this week, but with warmer weather comes the need for better hydration - you could slack on this during colder weather, but not now.  Make sure you're sipping all day long.

Monday - comfortable run and 8x80m strides - if you ran the 20k yesterday, take this run on feel.  You want to be able to roll on Tuesday.  Less is more - even if you really feel trashed and only go 20-30 minutes and skip the strides, that's fine.  

Tuesday - 4x2k at 10k pace with 2:30 rest (I recommend doing these off the track and on a soft surface, if possible).  Take a full recovery (you can use heart rate as a guide, get down to 130), then click off 2x400 at mile pace with 3 mins in between.

Wednesday - medium run of 75% long run distance - aim for no slower than 45 seconds slower than T pace

Thursday - Super easy 40-60 minutes

Friday - 4-6 mile tempo run at T pace.  Finish with 4x200 at 800 pace.

Saturday - comfortable run and 8x80m strides OR 8x8sec hill sprints

Sunday - Long run - try to get last few miles down to T pace +20seconds

   

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

20111 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

http://twitter.com/#!/GardenStateTC

http://www.facebook.com/#!/GardenStateTC

http://www.youtube.com/user/GardenStateTC

 

(4/23-4/29): GSTC's Best Weekend in Club History...Thus Far

***Team Runs: Come Out and Meet The Team!***

 

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC (Skinny Vinny's pizza afterward!!!)

Wednesday: 5:30 @ RSC

Thursday: 5:00 @ RSC

Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)

Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center

Friday: 4:30 @ RSC

Saturday: Lion Invitational

Sunday: 9:00am long run @ River Road 

 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

 

This Week in Racing: Recap

 

Monday:  Six Beat the Heat in Boston Marathon

Boston- It's not even worth talking about times or paces when a marathon takes place in 80 degree heat.  It really isn't.  Instead, let's hear about their experiences first-hand and congratulate teammates Nicole Corre, Karen Auteri, Alex Fowlie, Mike Anis, Shawn D'Andrea, and Pat Lestrange for completing the Boston Marathon, an event they all qualified for based on prior performances.  Here part of what they had to say below:   

 

Nicole: "At mile 5 of the race i began feeling some breathing trouble and at that point i decided it was not worth it to struggle through another 20 miles just for a mediocre time. I stopped my watch and resolved goof off the rest of the race, have fun, high five every little kid on the course, and just enjoy the ride without worry."

 

Alex: "Boston was the most physically and mentally challenging race I've ever entered. To say I was "bummed" would be an understatement, but I know that I'm a better runner than I displayed on 4-16-12"

 

Mike: "As the temperatures climbed into the high 80's, I knew the Newton Hills would grind me to bits.  Heartbreak at mile 20.5, the steepest on the course, made me feel like I was slipping in sand.  But all throughout the first 22miles, people along the course came to the roadside from their homes offering anything they could to aid us along the way, orange slices, cups and bottles of cold water, sport drink, wet sponges and paper towels, and best of all, ice cubes!"

 

Karen: "The biggest lifesaver was this towel I bought at the expo. It stays cold when it is wet. I had it on my neck the first 9 miles, but then I tied it on my head like a turbin for the remainder of the race...I couldn't imagine running without it!"

 

Pat: "If I ever experience anything worse than the 2012 Boston Marathon, I must have been kidnapped and am being tortured daily. It was, hands-down, the hardest thing I've ever done...Every day I wake up and look at my Boston shirt in the closet and have to remind myself I can't wear it every day."  

 

Friday: Heibell Breaks 1500m Club Record

Princeton- Under the lights at Weaver Stadium, Chris Heibell ran a season-best of 3:52.75 for 1500 meters, lowering his own club record by .06.  Perhaps to fully appreciate this effort, let's convert this into a full mile: 4:07.6.  Wow. 

 

 

Saturday: Washington Hits Olympic Trials "B" in 400IH

Princeton- At Princeton's Larry Ellis Invitational, GSTC superstar hurdler Asia Washington ran an all-time PR of 56.78, placing second and dipping under the USA Olympic Trials "B Standard" of 57.00.  Her herculean effort fell just short of the Trials "A Standard" of 56.00, and the actual IAAF "Olympic B" Standard of 56.65. 

 

What this means, for Asia, is that the USATF will take the fastest 28 athletes who have run under the "B" standard.  However, to ensure a lane at the 2012 Olympic Trials in Eugene, she must hit the "A Standard."  She will take a few more cracks in May down south with hopes to do so.  Congratulations on a HUGE performance this weekend to Ms. Washington!

 

 

Saturday: Walsh Wins Jersey Shore Marathon Relay 

Da Beach- Ramapo grad Ken Walsh ran a leg on the winning team for the Jersey Shore Marathon Relay, which goes from Seaside to Asbury Park.  He ran the 2nd leg from Brick to Jenkinson's boardwalk in Point Pleasant, covering the 6.58 miles in 38:59 (or, 5:55 pace).  His team won both the Open Mixed Division and Overall titles....not a bad day at the office for Mr. Walsh.  Now if only he can win in court this week, as he fights his ticket from parking in friendly, welcoming Buccleuch Park...

 

Sunday:  Poland, Smith, MDM Hammer UNITE Half Marathon

Piscataway- Tom Poland lead a very strong pack of Gold and Black in today's Unite Half Marathon, as he finished second in 68:38.  Averaging 5:14 a mile in his debut half marathon, Poland pulled in $500 of prize money for his second place effort- a time just off Jeff Perrella's club record of 68:12 from last year's Philly half marathon.  Just behind him, in his GSTC debut, was Brandon Smith.  A former Rutgers standout and current grad student, Smith finished his first half in 71:59, good for sixth overall (5:29/mile).  Finishing 7th overall was Mark Del Monaco, averaging 5:33 a mile for a 72:51 finish.

 

As part of her Jersey Shore Half Marathon build up, GSTC woman's co-captain Claire Tafelski finished third in the 8k race, running 34:19.  Amy Denholtz also ran the 8k, squeaking under 10:00 pace as she ran 49:41, or 9:59/mile! 

 

Sunday:  GSTC Goes 1-2-4 in USATF-NJ Men's 5k Championships; "Year of Tim Morgan" Affirmed

Marlboro- There was plenty of pre-race hype: Gold, Black, and Ugly Teams fighting for a team title.  Morgan vs Polite.  Bonica vs DeCarlo.  When the dust finally settled, all that was left was one big, wet mess of gold charging the finish line.  The Men in Gold put 7 in the top 11, and 14 in the top 26, to once again dominate the third of nine USATF-NJ Grand Prix Championship races.

 

The Black Team edged the Gold Team, averaging 16:29-16:31, respectively, for a narrow victory by just six total seconds.  Leading the black team was Jeff Perrella (15:15/2nd), who entered his first race after a long winter of nagging injuries.  Filling out the self-proclaimed "Italian Team" was Tim Morgano (15:36), Luis Romero (15:42), Jeremy Stratton (17:53), and Tyler Foss (17:59).  Just behind them was the Gold Team, lead by Adin Mickle (15:38), Tony Harris (15:46), Edsel Flores (16:56), Mike Obsuth (17:05), and Zak Martin (17:06).  Finishing a disappointing fourth, thus spoiling hopes for a 1-2-3 GSTC sweep, was the Ugly Team of Ashwin Anantharaman (16:08), Chuck Schneekloth (16:16), Dan Teichmann (17:07), Zach Spiegel (17:16), and Mark Parisen (19:06).

 

Also racing for the Gold were Norber Kutert (18:15), Wilfredo Benitez (18:21/debut), Steve Bonica (18:45), Paul Fromholtz (18:46/debut), Rob DeCarlo (18:47), Woody Kongsamut (20:15/debut),  Meghan DeCarlo (20:20), Keith Anacker (20:43/debut), Nick Waclowski (20:43), William Herring (21:43), Michelle Tuchol (27:53), Prudence Jones (27:58/ 1:00 PR)

 

Team Results: http://www.fasttrackcoaching.net/timing/Results/2012-STOMP-THE-MONSTER-5K-TEAM.txt

 

The Start: http://www.youtube.com/watch?v=SzUjbuKxLRg&feature=youtu.be

 

The Finish: http://www.youtube.com/watch?v=NR3TJby56Eo&feature=youtu.be

 

Next Weekend: Penn Relays Preview

Philadelphia- It's Penn Relays time, and the GSTC will be out in full force.  To start, Chris Heibell will run the Olympic Development 5,000m Thursday night at 10:00pm.  The next day, Mike Brito, Tony Harris, Ish Robbins, and Marquis Cole will race the Olympic Development 4x100 at 1:20; Harris, Brito, Duval Sewer, and Ricardo Garcia will look to lower the club 4x400 record at 5:40.  At 7:20, Ken Walsh will run the 1200m leg for AT&T's corporate Distance Medley Relay.

May 3: Ironman Invite @ Don Bosco Prep

1) FREE ENTRY 2) FAT track times! 3) FREE ENTRY
 
We will have the following open races on 5/3 @ Ramapo College:
 
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
 
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival.
 
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!

 

This Week in GSTC History

In our first ever "This Week in History" segment, the GSTC won its first team title last year: Penn Relays Distance Classic. Wearing a women's singlet (ooops- that was my bad), Jeff Perrella debuted for the Gold and won the 5k road race that finished on the historic Franklin Field track; his teammates Chris Tafelski, Iuri Pinto, Mike Anis, and Hedolis Jaquez teamed up to win the club's first Penn Relay wheel. 

 

Quotes of the Week

"This was the song in my head when I was passing the second place women."  -Tyler Foss, playing "Eye of the Tiger" in team van after 5k today

 

"Oh, then they're not getting any of OUR pizza!" - Erin Higgins, with pizzas in hand, referencing another club that took up three tables (instead of one) at the UNITE Expo Saturday morning

 

"So, does this mean I'm stuck on the Ugly Team all year long?"  -Wilfredo Benitez, asking about the three designated teams for the 5k team championships

 

"I would like to publicly congratulate Tim Morgan on a fine race today. You were the better man today.  I would also like to take this time to now publicly and politely of course say, you will never beat me again." -Tony Harris

 

Tim Morgan Award Canceled This Week

Hey, the guy came into today's 5k championship and showed everyone who's boss.  If there was a good nomination, we'd probably include it anyway, but since there's not- our hat's off to "2012: The Year of Tim Morgan."

 

This Week in Training

Distance

Next GP race is the Our House 5M on May 6th, followed by the Newport 10k on May 12th.  So for those racing both, this will be our last full training week for a little while. 

Monday - comfortable run + 8x80m strides or 8x10s hill sprint
Tuesday - if you raced the 5k and need the recovery day, take it.  If you're ready to do work, go 4x mile at 10k pace with 2 mins rest, followed by 4x300 at mile pace, taking 100m walk/jog between. 
Wednesday - If you took another recovery day on Tuesday, Do the mile reps.  If you did the mile reps, then go for a medium length run of 75% long run duration - try to keep it fairly uptempo - you want a high quality aerobic run.
Thursday - super easy 40-60 mins
Friday - threshold run - 6-8 miles at T pace+10sec.  Don't forget to adjust the pace based on conditions.  Follow it up with 4x200 at 800m pace after you fully recover
Saturday - comfortable run + 8x80m strides or 8x10s hill sprint
Sunday - long run

 

Sprinters

Monday    5:30 @ HP   400:  3 x (2x300 @ 800 w/100m walk); 3x50 @ 200   800:  4x600 (float,@ 800m, float); 3x100 @ 400

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400: 2x100m @ 400, 1x300m @ 600, 2x100 @400m; 800: 3x200 @ 600m, 1x400 @ 800, 1x200 @ 400

Thursday 400: 16x50 stride; 800: 45min run

Friday  Penn Relays, or OFF

Saturday  Lion Invite @ TCNJ

Sunday  400: 12x100 recovery, LIFT  Half milers- 5k @ USATF-NJ Championships

GSTC Jacket Order: Final One of Spring Season

Greetings fellow runners!

 

Many have requested to purchase a GSTC warm up jacket recently, so here is your last chance this spring.

 

Please email back ASAP with size.  They are $40 each.

 

Thanks, and happy weekend to everyone!

 

-GSTC Headquarters