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

(April 16-22): Rider Invitational, Preview of Racing Week, and a TMA Clincher?

Washington Grabs Two Gold; Men Break 4x400 Club Record

Lawrenceville, NJ: Asia Washington had a huge day on the oval, dominating both the 200m (24.99) and 400m (54.92). While a few tenths slower than yesterday, she dominated the fields, racing the majority of both races alone up front. Read more about the former Hokie below as the selected Athlete of the Week. Meanwhile, watch her crush the 200m field HERE: http://www.youtube.com/watch?v=pxNDIQXD_1k.  Shay Warren, Ataysia Ingram, Alexis Mbakwe, and Quanisha Booker added a third place in the 4x100 relay (see picture).

 

The men had another solid day, as Mike Brito placed second in the 400IH in 54.25. Alan Brussard ran his second fastest time over 110HH, grabbing 2nd in 15.06. Tony Harris finished 3rd in a very hot 800m race in 1:54.12, and teammate Ricky Garcia took 4th in the open 400m in 50.03, a lifetime PR.  Others scoring points in the top eight were Mark Parisen (5th, 400IH, 55.30), Simon Vuong (7th, PV, 12-6), and Marquis Cole (8th, 200m, 22.75).

 

The foursome of Brito (50.5), Garcia (49.6), Duval Sewer (49.7), and Harris (48.9) finished a close 2nd to Monmouth in 3:19.51.  Not only is this a new GSTC club record, it marks the first time the club broke 3:20 for the mile relay. 

 

Watch the exciting, club-record 4x400 here: http://www.youtube.com/watch?v=r3DnmV8a2SU&feature=youtu.be

 

While you're at it: watch the C team dominate the second heat, with the D and E teams mixing it up: http://www.youtube.com/watch?v=5vVASaErGZs&feature=youtu.be.

 

Find results here: http://www.gobroncs.com/ViewArticle.dbml?SPID=11869&DB_OEM_ID=20200&ATCLID=205413897

 

Huryk Wins Age Group at Colonia 5k!

We can't confirm his time, but master's runner Kenny Huryk won the 45-49 age group Saturday morning at the Colonia 5k.  Good to see both the tracksters and the master's road racers reppin' the gold this weekend!

 

 

***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: --

Sunday: RACE @ USATF-NJ 5k Championships

 

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

 

 

Quotes of the Week

 

"Eating cake after running a 4x400 feels really...weird." -Mike Brown while eating birthday cake for Mike Brito yesterday shortly after leading off E Team 4x400

 

"i remember when they invented stretching"  -Mike Obsuth, pretending to be Jeremy Stratton, the team's 52 year old master blaster

 

"What? Only two minutes rest?  God $%^& it, Tafelski!"  -Tim Morgan, moments before the Tuesday workout after hearing the rest between the 800s

 

"Ask not what the GSTC can do for you- ask what you can do for the GSTC!" -Mike Anis on Tuesday night while furiously stuffing GSTC recruiting letters during Ashwin's birthday party celebration post-workout

 

"Chuck, where's the barbeque chicken?  This is unacceptable."  -Jeff Perrella's first words upon viewing the six pizzas Chuck bought for Ashwin's birthday

 

"Yeah, you missed a letter- an extra s!"  - Mike Anis on Facebook, regarding the mispelling of Ashwin's cake that read "Aswin"

 

"I'm looking forward to breaking out the GSTC singlet tomorrow and doing work."  -Shawn Deandrea in a text re: Boston Marathon tomorrow

 

 

Tim Morgan Award--Clinched for 2012?

Remember last week, on Saturday after the Princeton meet, when Zak Martins lost his cell phone IN the team van, as it somehow slipped into a crack on the dashboard?  And, he undid much of the van's dash to finally locate it?  Well, the story isn't over.

 

Two days later, when team members stepped into the van for this Monday's track workout, the van wouldn't start.  A look up revealed Mr. Martins left the van lights on, and sadly...this is the SECOND time this has happened in 2012, along with two other episodes of leaving the doors unlocked.  This required a Tuesday trip to Sears, a brand new $117 battery, and an hour of labor from Tony Harris to pull out the old one.  Strike four, Z-Mart....you have won a second consecutive TM Award nomination! 

 

 

This Week: GSTC Racing Preview

Monday:  BOSTON MARATHON.  Mike Anis, Shawn Deandrea, Nicole Corre, and Alex Fowlie are lacing 'em up tomorrow, and conditions couldn't be worse: 88 degrees.  Ouch.  Good luck, be safe out there, and do some work!

 

Saturday: PRINCETON INVITATIONAL.  Asia Washington will look to avenge a silver and bronze two weeks ago in one of the East Coast's most competitive track meets.  After winning both the 200 and 400 yesterday at the Rider Invitational, she will challenge for gold in both events!

 

Sunday: USATF-5K MEN'S OPEN CHAMPIONSHIP.  The GSTC men will look to make USATF-NJ history this Sunday, as they aim to sweep the top three team places.  They've gone 1-2 numerous times, but never 1-2-3.  Those three teams include the Gold Team (Anthony Harris, Adin Mickle, Edsel Flores, Mike Obsuth, Zak Martins, Zach Speigel, Norbert Kuter), The Black Team (Jeff Perrella, Luis Romero, Rollin Deas, Tim Morgan, Rob DeCarlo, Steve Bonica, Tyler Foss, Woody, Stratton), and The Ugly Team (Chuck Schneekloth, Ashwin Anantharaman, Dan Teichmann, Chris Tafelski, Adam Nalven, Mark Parisen, Keith Anacker, Nick Waclawski).

 

Sunday: UNITE HALF MARATHON.  Big Tom Poland goes for the win and $1,000 right here in tropical New Brunswick!

 

Athletes of the Week: 4/2-4/8

Asia Washington.  At the Sam Howell Invitational, Asia impressively finished 2nd in the 200 (24.18) and 3rd in the 400 -time (54.71). A former All-American and many-time All-ACC 400 hurdler at Virginia Tech,Asia is one of the East Coast's most dominant sprinters.  A few fun facts about Asia: she has two favorite breakfast foods, including strawberries and creme instant oatmeal, and an egg and cheese bagel.  When not closely monitoring her diet, her favorite dessert treat: Cold Stone butter pecan ice cream with gummy bears!  Her pre-race rituals include listening to Waka or Gucci, always wearing black socks, hitting the ice tub the night before, finding the right headband to match the uniform, and visualizing the toughest workout of the week--which reminds her the race won't be anything compared to it.

 

Tony Harris.  At the Sam Howell Invitational, Mr. Polite broke a year-old club record in the 800 meters, racing to a heat-win in 1:53.12.  He later anchored the 4x400 to a fourth place finish in 49.7.  Known for breaking hearts in the final stretch of any race, he especially enjoys beating Mike Anis at any distance, at any time.  In terms of a favorite breakfast food- Golden Grahams, and interestingly enough- his favorite treat is gummy bears, similar to Asia.  He listens to Eminem's No Love before a race, and thinks about his daughter, Kadence Jade, as well.

 

Athletes of the Week: 4/9-4/15

Shay Warren.  A former standout at Long Island University, Shay has battled back from a knee injury and had her first meet back this weekend at Rider, racing the 4x100, 400m, 200m, and 4x400m.  She placed 10th in the open 400m at 60.91 and lead-off the 4x100 relay that finished 3rd overall.  Her favorite breakfast food is corn beef hash, and she LOVES strawberry ice cream as a post-race reward.  She doesn't listen to music before racing, and hasn't any pre-race rituals. 

 

 

Mike Brito.  Mr. Brito turned 30 this Saturday, and celebrated by winning the seeded-heat of the 400 hurdles in 54.25.  Although a Rider athlete finished just two tenths faster than him from a slower heat, he won the fast heat in dominating fashion.  He later lead-off the 4x400 team to the club's first sub 3:20 clocking, as they finished 2nd in 3:19.51.  Mike's pre-race meal is always the same: penne vodka with grilled chicken, and every pre-race breakfast is a Portugese roll with two eggs over easy.  A listener of alternative rock before his races, he keeps to himnself before racing-- "not on purpose, but I just get nervous and irritable."  His favorite treat?  Reese's peanut butter cups!

 

This Week in Training

Distance

Men's 5k championship this week - here we go!

 

Monday - comfortable run + 8x80m strides or 8x10s hill sprint - HYDRATE!
Tuesday - Let's break up the reps a bit:

  1200 @5k pace, take 3 mins rest

  4x300 @ mile pace, walk/jog 100m (jog 200 after the last one)

  1200 @ 5k pace, take 3 mins rest

  4x200 @ 800 pace, walk/jog 100m

  1200 @ 3k pace (jog 200 after the last one)
Wednesday - progression run of 75% long run duration - try to get it down to 5M race pace for the last half mile or so.
Thursday - super easy 30-60 mins
Friday - If you're racing, go for a comfortable run with a few race-pace pickups thrown in - nothing crazy, just touch on race pace a few times during the course of a normal distance run.  If you're not, go for 4x2k at 10k pace with 3-5 minutes recovery - check your heart rate to determine your recovery - when you're under 140, you're ready to go again.  Take a full recovery and then go 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec with 200 walk/jog in between.
Saturday - shakeout for those racing OR comfortable run + 8x80m strides or 8x10s hill sprint.
Sunday - 5k Race or long run.

 

 

Sprinters

Monday    5:30 @ HP   TBA.  Sorry.  I gotta get some sleep.  Text me if need be, fool!

Tuesday   400: 10x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  TBA

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

Friday  off

Saturday  12:00 NOON @ Bishop Ahr TBA

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

 

--

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