MEN SWEEP TOP FOUR TEAM SPOTS AT 5K XC CHAMPS
Harris Wins first USATF-NJ XC Title, Leads GSTC Sweep of Top Ten Spots
Flemington- For most teams, the season opener is a rust-buster--a chance to get the kinks out, to polish the rough surfaces, and to shine the otherwise dusty table of fitness.
But not the Men in Gold. And not yesterday.
Rather, the MIG were a well-oiled machine in their season opener, putting on the most dominant team performance in the history of the USATF-NJ. Not only did they sweep the top ten individual spots, they put 21 in the top 34 finishers. GSTC-A was first with 67, GSTC-B second in 71, GSTC-D third in 72, and GSTC-C fourth in 77. RVRR, the 2008-2010 USATF-NJ Open Men's Team Champions, finished fifth in 99 points.
Tony Harris lead the gold and black charge, outkicking Chris Heibell (2nd/15:57) and Adin Mickle (3rd/16:05) to win his first USATF-NJ cross country individual crown in 15:47. The chase pack then rolled in, as Kyle Price (4th/16:23/GSTC debut), Mike Anis (5th/16:23), Tim Morgan (6th/16:25), Chuck Schneekloth (7th/16:30), Charles Koontz (8th/16:32/GSTC debut), Peter Bolgert (9th/16:38/GSTC debut), and Ashwin Anantharaman (10th/16:41) locked up the top-ten sweep.
This was all done without some of the team's most dangerous weapons: Jeff Perrella (14:22), Tom Poland (14:28), Ken Goglas (14:35), Shawn De'Andrea (32:25), Ryan Grote (14:37), Andrew Capizzi (32:28), Rob Nihen (14:47), Steve Mennitt (15:07), John Welsh (14:58),and Brandon Smith (14:44). Many of them will open up at the next USATF-NJ Championship race, the Liberty Waterfront Half-Marathon in Jersey City.
Perrella won the 2011 5k cross country race in 15:28, the current club record for the Deer Path Park 5k course.
1st- 67 (GSTC-A): Heibell 15:57, Price 16:23, Craig Donnelly 17:09, Edsel Flores 17:40, Matthew Scapardio 18:02, Mark Parisen 19:01, Kapil Sathyakumar 22:34
2nd- 71 (GSTC-B): Mickle 16:05, Schneekloth 16:30, Rich Angelilo 17:06, Zak Martins 17:47, Jaris Rousseau 17:51, Wil Benitiz 18:19, Corey Smith 21:00
3rd- 72 (GSTC-D): Morgan 16:25, Koontz 16:32, Anantharaman 16:41, Ricardo Garcia 17:37, Ken Walsh 18:18, Steve Bonica 19:16
4th- 77 (GSTC-C): Harris 15:51, Anis 16:23, Bolgert 16:38, James Lothian 18:14, David Hubert 18:56, Rob DeCarlo 20:06
9th- 236 (GSTC-E): Jason Chee 19:46, Paul Fromholtz 19:47, Pete Klapsogeorge 20:44, Woody Kongsamut 20:47, Nick Waclawski 20:52, Reggie James 21:56, Keith Anacker 23:17, Brian Dennis 26:26
9th- 236 (GSTC-E): Jason Chee 19:46, Paul Fromholtz 19:47, Pete Klapsogeorge 20:44, Woody Kongsamut 20:47, Nick Waclawski 20:52, Reggie James 21:56, Keith Anacker 23:17, Brian Dennis 26:26
WOMEN CRUSH FIELD, TAKING TOP FOUR PLACES
Ogletree Wins First 5k XC Championship as Team is One Win from Clinching USATF-NJ Team Title
Flemington- After a spring of alternating golds and silvers with rival RVRR, the GSTC Women in Gold lined up yesterday knowing their slim two-point team lead was in jeopardy. They also knew they'd have to run well if they hoped to win and widen their delicate lead over the four-time defending USATF-NJ Open Women Champions.
And run well they did.
Cheyenne Ogletree was simply outstanding, racing to a commanding victory in 18:06. Averaging 5:50 a mile, she dominated the field, gapping RVR's #1 runner by 87 seconds. Clipping at her heels, making her GSTC debut, was Chelsea Callan, who finished second in 18:31. Alyssa Douma also ran very well, averaging 6:03 to finish 3rd in 18:49. Lindsey Lambert, also making her Black and Gold debut while coming off a late-spring injury, is clearly building fitness fast, as she finished fourth in a solid 18:55. Karen Auteri clinched the team win as the #5 runner, coming in as the tenth female finisher in 20:18. In the surprise finish of the day, Meghan DeCarlo finished in 21:36 for the A Team, despite a week of cross-training as she nursed a nagging injury.
The Black Team finished fourth overall, as Jill Zablocki lead the group in her GSTC debut with a very solid 21:39, good enough for 16th. The Stanton sisters were right behind her, as Danielle (21:41) and Courtney (21:44) came in at 17th and 18th, respectively. Cathy Stutzman, dropping a full minute from last year's race, was the team #4 at 22:10, and Sara Douma- making her GSTC debut- closed out the top five scoring as the #5 finisher in 22:18. Liz Licorish (25:56) and Prudence Jones (29:26) rounded out the team's top seven.
Men's Masters: One Short from a Historic Win
Flemington- After the conclusion of yesterday's race, it was clear the GSTC Master's-40 mens team had a win. Jeremy Stratton and Drew Davis, New Jersey's best 1-2 punch for M-50's, ran 18:22 and 18:26, respectively. Kenny Huryk, finishing in 18:41, was right behind them, and Peter Auteri, in his first cross country race ever, ran a solid 22:05. Being that Shore AC's winning 40's team averaged 19:30, the GSTC Masters seemingly had gold in the bag.
Only problem: they had no #5 runner.
When Chuck received an email from Eric Davis at 5:00 the night before stating he couldn't go, two others were called frantically, but all to no avail.
This will only make this group hungrier come the next team race the Liberty Waterfront Half Marathon. With Marty Doherty and Fran Bideman making their GSTC debuts, we are hoping for a big dubya in two weeks!
Race results here: http://www.compuscore.com/cs2012/sept/xc5k.htm
Updated USATF-NJ Team Scores
Men
62- GSTC "A"
34- GSTC "B"
32- RVRR "A"
31- Sneaker Factory "A"
Women
58- GSTC "A"
54- RVRR "A"
38- Garmin "A"
19 Sneaker Factory "A"
Sweet Article on GSTC and Alyssa Douma
An awesome article on the club and our very own Alyssa Douma:
Obsuth, Capizzi Medal at Local Races
One of the many reasons why we love Mike Obsuth: even when this Rutgers junior, an engineer student, goes home for the weekend, he brings his gold jersey....just in case. Sure enough, he jumped into the Boilermaker 5k on Sunday in Garfield, and sure enough, he won it in 17:30. Yeah buddy!
We don't like triathlons, but because we loved Capizzi's poem two weeks ago, we'll talk about this one: our boy Andrew Capizzi placed third at the Greenwood Lake Triathlon this weekend, closing his final four mile leg in 21:47 (5:27 pace). Okay, congrats, final one for the year- now take your speedo and hair cap off and let's start running, punk!
GET THE GORILLA 5K: LESS THAN ONE MONTH AWAY
Okay, things are geting close. Let's keep adding people to the FB Group, posting the website (www.gorilla5k.org) on FB walls, and inviting friends to come run it. We need everyone's help....for real!
GSTC Blog: 1000 Visits a Month for Past Three Months
There must be a LOT of bored people out there, as our Google analytics indicates that our team's blog, http://gardenstatetc.blogspot.com/, has had over 1000 visits per month for the past three months. Perhaps that is Jeff Perrella re-reading all the articles on him? We are a bit scared why so many people are reading the location of the weekly Sunday email, but we're glad we're keeping people entertained out there. Maybe we should start proofreading this email now?
Next Team Championship Race: Half Marathon!
Liberty Waterfront Half Marathon is the next USATF-NJ Team Championship Race. Wanna be part of the fun? Hit us up....we'll tell you al the details, if you don't know of them already!
Quotes of the Week
"Not great. Our entire women's team beat me, and I spent most of the race fighting off Bonica. Not great at all." -Mark Parisen, in response to how his 5k went yesterday
"I really need to thank Meghan for getting me involved, and Rob for getting me faster." -Karen Auteri, phone conversation
"Comeback stories are always greater when they involve starting from the far bottom. And, getting beat by you, Chuck, is just that." -Peter Bolgert, during warm down, about his earlier 5k performance
"A sea of yellow...I like it." -Erin Higgins, comment on starting line FB picture
"Here's the info on our new women's masters team member--I told her if she emailed me today, she'd get the famous Sunday e-mail!" -Prudence Jones, via email. (Editor's note:
"Is there any way you can check if two of my friends signed up for the Get the Gorilla race?" -Ashwin Anatharaman, via text (Editor's note: can everyone get two people? Great. Thanks. This is a very rare time we will advocate for "Being more like Ashwin.")
"Very solid running from everyone today, it was exciting to get everyone fired up before the race too! Firing you up, fires me up, and when I'm fired up, I run fast! So really, thanks to all of you who were there today, because knowing so many of us are there to work together makes it all feel totally worth it!" -Mike Anis, FB post
"Oooph." -Ryan Grote, via text, in response to hearing about the 5k xc team results
"Heck yeah, ladies!!! HECK YEAH! That was some awesome running today across the board! You all made me proud - especially those who have been dedicated to the plan! Thanks for trusting me to help you! So proud!" -Rob DeCarlo, post on women's team FB page
"Running is like crack for me, I just can't stop!!" -Jaris Rousseau, FB status
Tim Morgan Award
Tom Poland and Steve Mennitt both slept their alarms for the Sunday long run....weak!
Eric Davis pulls out of the 5 race the night before.....even weaker!
We don't agree, but Tim Morgan is insisting, and when it's his award....you have to listen, we guess. Anyway, Tim graciously volunteered to help out with the Seeing Eye Miler yesterday, but the race was canceled due to bad weather. The old man called all GSTC volunteers about the change of plans, but somehow forgot about good ol' Timmy. Funny enough, he called US because he was running late, and upon hearing the news, was a bit unhappy we forgot to tell him. Ooops!
Team Runs
Rutgers/Central Jersey Runs
Monday- 5:30, Rutgers Student Center
Tuesday- 6:00, Rutgers Student Center
Wednesday- 5:30, Rutgers Student Center
Thursday- 5:30, Rutgers Student Center
Friday- 4:30, Rutgers Student Center
Women's Team Workout
Wednesday- Ridgewood 6:00pm track workout
Couch to 5k/ Beginner Group Team Run
We had up to seven people show up last week- email Amy for details: adenholtz@gmail.com.
Sunday's Long Run: "Say Goodbye to Summer BBQ"
Run starts at 9:00am at Manasquan Reservoir. The van will leave at 8:00am sharp from 10 Dennis Street!
Afterwards, we will head over to Ken Walsh's house (20min away), as the KenYouDigIt grillmaster will be supplying the burgers, dogs, and chicken afterward. Evidently the lagoon is close and great for swimming in afterward, so bring yo' towel, fool. We were going to put in his address, but after learning that over 1000 people read these things....we'll tell ya there at the run! He also said to check the FB group for updates, or text him if you are REALLY excited for more info!!
This Week in Training
Terrific showing by the Black & Gold at Deer Path! More to come...
Here's the week's work. The weather is supposed to be fantastic so enjoy it!
Monday - comfortable distance + 8x80m strides OR 8x 8-10s hill sprints
Tuesday - long threshold intervals revisited - 4x2k OR 4xmile at threshold pace. You want 25-30 mins of total running at T pace, so run however many 2k or mile intervals you need to hit that range, depending on your pace. Take 3-4 minutes in between. Heart rate is a useful guide - get down to 130 beats/min and you're ready for the next one. Follow it up with 4x200 at mile pace with complete recovery.
Wednesday - medium run of 75% long run duration
Thursday -super easy 40-60 minutes.
Friday - tempo run - extend the length. Usually a tempo run is well done if you go for 20-25 minutes. Try to extend it by 4-8 minutes beyond what you're used to.
Saturday - comfortable distance + 8x80m strides OR 8x 8-10s hill sprints
Sunday - long run.
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