(6/23-6/29): Women Win Finale; aGSTC Fall Training Plan Released

THE WEEKLY EMAIL The aGSTC Fall Training Plan.   Let's roll.   by Ken Goglas and Mike Fonder   This is meant to be a comprehensive training document that focuses on preparation for all team races with a planned peak between Thanksgiving and Dec 13th. The plan is meant for use by any aGSTC team member.   Overview The season will be broken up in two halves, with the halfway point being the Half Marathon championship on September 21st.  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.  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.   Goal Races 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.  As was the case before the half marathon, we will attack the training from both ends, but 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.    The women who will not be competing at the national cross country meet will be aiming towards a 5k on Thanksgiving or the Big Chill 5k in December.  The men who are not competing at club nationals will be aiming towards the Ashenfelter 8k on Thanksgiving.   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!   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 (consider a recent 20k, 15k, or ten miler race).  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. Conversely, 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; it is important to not be a slave to the numbers on your GPS watch.  There are resources that can help you ballpark what your threshold pace is, as it is best to use a recent race to estimate what your training paces.   Week One: June 30 - July 6 Goal: Get legs used to running again.  Start mileage at 50%-60% of your goal weekly mileage.   Monday:  30-50 minute run Tuesday:  30-50 minute run, 4x100 stride Wednesday: 40-60 monte run; or cross train; or off Thursday: 35-55 minute run Friday:  35-55 minute run, 6x100 stride  Saturday: 40-60 minute run; or off Sunday: 50-70 minute long run   The Entire Fall Plan Peep it all here.  Yes, it's all here.     If you have any questions or need clarification on anything, contact either Ken Goglas (ken_goglas@hotmail.com) or Mike Fonder (michael.fonder@gmail.com).      [President's Note: Our members are always welcome to approach their running in any way they wish.  However, I encourage you all to give this plan a shot.  Fast or slow, big or small, beginner or veteran, athletes who follow a thoughtfully designed plan always run better than than those who race sporadically, build up their mileage too quickly, and/or run workouts they remember from their high school team.  Indeed, training the body is a science, not a guessing game, and we are excited and thankful for the efforts of Mr. Goglas and Mr. Fonder for their collaborative efforts to bring our club an outstanding plan that molds itself to our fall racing schedule.  So let's get out there, be patient, be passionate, and have fun! ]           CLUB RACE RESULTS Women Win 17th Straight USATF-NJ Grand Prix Race  Bloomfield- The adidas Garden State Track Club women won their 17th straight Grand Prix race on Thursday night, running away with the USATF-NJ 5 Mile Championship at the Sunset Classic 5 Miler.  Averaging 31:19 for their top five scoring women, they finished fifteen minutes and forty-eight seconds ahead of the second place team.     The aGSTC women's streak now extends for over two years, dating to May 6, 2012.  The men have won 26 straight races, dating back to September of 2011.  Both streaks are USATF-NJ association records.     Maria Danna, in her third team race, finished as the team's #1 runner,coming in as the #3 overall finisher and 11th overall in 30:11.  This breaks the old club record set in May of last year, as Erika Meling ran 30:53 in the Spring Lake Five Miler.  Cheyenne Ogletree was just steps behind, hitting the tape at 30:18.  From there, teammates Robyn Evangelist (26th/31:22), Katie Chaput (30th/32:01), Karen Auteri (41st/32:45), Chelsea Callan (50th/33:34), and Diana Stavrou (328th/44:36) rolled in to clinch the win for the Gold.   The 40s masters team of Stephanie Edwards (45:55), Prudence Jones (56:04), and Alicia Vilas (63:36) finished 10th in the Masters 40s category.   A few men competed, including Atilla Sabahoglu, who finished 2nd in 26:49, and Henley Hage, who averaged 6:12 to finish in 31:04.   Results can be found here.  See the start here, filmed by the talented half miler Mark Parisen.     aGSTC Big List: Women's 5 Miles 30:11      Maria Danna              Sunset Classic                        June 26, 2014 30:18      Cheyenne Ogletree    Sunset Classic                        June 26, 2014 30:53      Erika Meling              Spring Lake Five Miler             May 25, 2013 31:22      Robyn Evangelist      Sunset Classic                        June 26, 2014    32:01      Katie Chaput             Sunset Classic                        June 26, 2014 32:45      Karen Auteri              Sunset Classic                        June 26, 2014 32:49      Kristin Cupido            Our House 5 Miler                    May 6, 2012 33:34      Chelsea Callan           Sunset Classic                        June 26, 2014   aGSTC Big List: Men's 5 Miles 25:02        Jeff Perrella              Spring Lake 5 Miler             May 26, 2012 26:38        Andrew Capizzi         Our House 5 Miler               May 6, 2012 26:41        Chris Croff                Our House 5 Miler               May 4, 2014 26:49        Atilla Sabahoglu        Sunset Classic                    June 26, 2014 27:08        Ken Goglas               Our House 5 Miler               May 6, 2012 27:34        Ash. Anantharaman   Our House 5 Miler               May 6, 2012          27:49        Mike Anis                 Our House 5 Miler               May 6, 2012 27:51        Chuck Schneekloth    Our House 5 Miler               May 6, 2012 29:39        Edsel Flores              Our House 5 Miler               May 6, 2012   Hep for LaCosta, Lewis; Licorish Wins 5k  Lenape- Erin LaCosta and Kelsey Lewis finished 2nd and 4th, respectively, out of ten competitors in their first ever heptathlon at Lenape HS this weekend.   LaCosta racked up 3363 points in seven events, while Lewis accumulated 3371 points.  LaCosta's efforts broke the club record of...no one, as she was the first to compete in the event.   Miler Dennie Waite participated in the decathlon.  Our favorite result was his pole vault clearance of 2.20 meters, just shy of the club high jump record of 2.22m.   Shawnee High School- Liz Licorish won the Independence Day 5k in 21:29.  Not only was she the first woman, she was 11th overall out of 464 finishers as she PRed in the south jersey race.   Send us your race results! Well, you won't have any for a while, but when you do, email them to us....and we will happily put them in the weekly email.  Then again, most of us will be running the same races come September anyways.  Regardless, keep us informed...we want to make you famous!     This Week in Club History June 29-30, 2013: GSTC Men Win National Title   New York City- After two days of racking up points in the sprints, jumps, throws, and distance events, the GSTC shocked the club world with its first national championship.  But they didn't just win a national title- they dominated the meet, breaking the USATF record for most points scored in the event: 277.  Central Park was a distant second with 150 points.  The score was so lopsided that, during a routine team score update, the announcer actually stated, much to the surprise of everyone who heard it, "And still in first, with 190 points, making a mockery of the competition, is the Garden State Track Club."     During the javelin, just three hours after the meet's start, the Gold ripped open a huge lead that only grew over time.  Coach James Lugisland watched his athletes put an incredible five athletes in the scoring eight, including a 1-2 finish with Matt Tholis and Brian Florek. By 7:00, the GSTC's triple jumpers did something no other club had ever done in a club national championship event: swept the top four spots.        Despite these historic team efforts, including twenty club national champions, the heroics of the relay events was incontrovertibly the most unbelievable part of the meet.  In the final four relay events, anchors Chris Heibell (distance medley), Tony Harris (4x800), Jared Hanko (sprint medley), and Selasi Lumax (4x400) prevailed in come-from-behind victories, as the Gold won all four races by a total time of 1.02 seconds.   Wanna see?  Check out the 2013 Highlight Video below--you'll see many of the highlights, including those four relays.  Or, you can peep the results here.     Clips from the the aGSTC winning the national title can be found in the last few minutes of the 2013 aGSTC Highlight Video.   Gold Star: Taryn Webber Taryn joined GSTC because  she wants to be become a better runner. Her goal is to train for and run in the Philadelphia marathon. She is hoping by the time November rolls around her fitness will allow her to go under 4 hours 20 minutes. She realizes that it might be a tough goal but she is really is focused.She has been working on building my base up to 4 miles per run 4 times a week. Outside of running,  she does T25 workouts with Shaun T and is a swimmer. Her other hobbies include reading, gardening and watching TV.   TMA: Totally Misunderstood Award Another week with no submissions.  C'mon folks.  Surely someone did something silly over the past week....let us know!       Summer Enclave Team Runs North Enclave Monday 5:45p @Pompton Lakes Wednesday 5:45p @ Pompton Lakes Thursday 6:15p @ Montclair Fleet Feet Saturday 8:00a @ Pompton Lakes   Central Enclave Monday 6:30p @ Buccleuch Park parking lot (near gazebo) Thursday 6:30p @ Buccleuch Park parking lot (near gazebo)   Morristown Enclave Wednesday 6:15p @ Morristown Running Company Saturday 9:00a @ Morristown Running Company   Jersey City Enclave Saturday 9:00a @ Pier A, Hoboken  Sunday 9:00a @ Pier A, Hoboken   More group runs next week from the Princeton, Summit, Beach, and South Enclaves.   Quotes of the Week "There's nothing better than shaking someone's hand, wishing them good luck, and knowing deep down inside...you were about to crush them in this race."  -Tom Fleming, two-time NYC marathoner winner, when talking to to the GSTC at the Sunset 5 Miler     "Running races and winning prizes is a great way to pretend I'm a kid again. Then I get to go home and pay all my bills!"  -Liz Licorish, via FB   "15:50 "5k."  If it were an actual 5k I would have ran 17:15.  Placed 2nd overall."  -Tom Visicaro, via FB           What is this email? The GSTC Weekly Email is a collaborative effort to bring club membership an accurate and entertaining update on all team events, runs, results, workouts, quotes, and even mishaps every Sunday night.  It is also often referred to as "The Email" or, by more prominent members of the running community, "error-fraught spam."  If you'd like to submit anything that would contribute to any of these sections, please email us!     STAY CONNECTED

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