Women Dominate 5k Championships; Grote Breaks Superhero Half Record; Goglas, Heibell Win

GSTC Women Dominate USATF-NJ 5k Championships 

Douma, Liberti Debut as Women Take 2-Point Lead in USATF-NJ Open Team Title Race

 

Livingston, NJ: Half-way through the race, Cheyenne Ogletree was in a very unfamiliar place: she wasn't the GSTC front runner.  In fact, thanks to the early, hard-pressing race tactics by newcomers Alyssa Douma and Jamie Liberti, she wasn't even #2.  And no- she wasn't running poorly.

 

In reality, Liberti and Douma both went out in 5:45, setting a blistering pace even Ogletree couldn't match.  By mile two, the savvy front-runner took over her front-running duties, pushing hard the final mile to finish in 18:30.55, a new club record.  Finishing second overall women, averaging 5:57/mile, she brought home a $200 purse for her efforts. 

 

On her heels were Douma (18:37/4th) and Liberti (18:48/5th), both of whom ran brilliant races despite the overly hot conditions and their hard early pace.  They are both similar in time and career: they are currently both educators.  Douma is an elementary school teacher and HS coach; Liberti is an instructor at Rutgers as she finishes her PhD. 

 

Kristin Cupido, coming off a minor foot injury, rolled in at 19:34 to seal the win for the Lady GSTC'ers, who averaged 18:52 for their scoring four runners.  Second place RVRR, who now falls two points behind GSTC in the open women's team race, averaged 19:45.

 

In total, ten women competed in the team's best road race showing in team history.  They included Karen Auteri (20:25), Meghan DeCarlo (20:45), Nicole Corre (20:54), Erin Higgins (21:17), Cathy Stutzman (22:10), and Michelle Tuchol (27:44).

 

Check it all out here (just turn down the audio....apologies from the film crew)

The Start: http://www.youtube.com/watch?v=PJ9fcZ2hU9c&feature=youtu.be

Mile 1: http://www.youtube.com/watch?v=8mWJVW7_ffc&feature=youtu.be

Mile 2 (police almost run over film crew): http://www.youtube.com/watch?v=w-Ntmjthoe8&feature=youtu.be

Finish: http://www.youtube.com/watch?v=FPP2SO5cMcE&feature=youtu.be

Post-Race Interviews: http://www.youtube.com/watch?v=RADmtgz4sTs&feature=youtu.be

Eight other videos: http://www.youtube.com/user/GardenStateTC

Results: http://www.compuscore.com/cs2012/may/rachel.htm#tm01

 

Grote's Debut: Win, Course Record

Morristown, NJ: In his first race donning Garden Gold, he won the Superhero Half Marathon in 71:19.  Averaging 5:26 a mile, he broke the former course record by about eight minutes...and won the race by over three.  At the ripe young age of thirty-eight, he outran 1,235 other finishers in just his second race of the year.

 

Ladies and gentlemen, meet Ryan Grote. He's pictured with his light-saber-wielding son Fred, and more below on Grote as the Athlete of the Week.   

 

 

Goglas Wins in 15:40

West Morris, NJ: Big Kenny Goglas won his first race wearing gold today, as he rolled to a win in the West Morris Central Memorial 5k.  What a guy: first he comes out to support the ladies at the Run for Rachel 5k, then he drives to his friend's race and wins it with 5:03 miles.  Teammate Chris Schneider was third, and wait til he gets a slap upside the head for forgetting to bring his uniform to the race. 

Results: http://www.njraces.com/results/2012-results/573-6th-annual-wmc-memorial-5k

 

 

Brito, Brussard, 4x400 Shine at Swarthmore

Swarthmore, PA:  Finally, hurdler Mike Brito broke the 54 second barried, running 53.49 and finishing second at the Swarthmore Last Chance Invitational on a drizzling Monday evening.  Hours later, he broke 49 for the first time in his career, splitting 48.81 as the 4x400 team of Tony Harris, Ricky Garcia, and Duval Sewer lowered their own club record by several tenths, hitting the tape at 3:17.48.  This was followed by the B team (3:25.24), C team (3:26.54), D team (3:30.77), E team (3:39.72), and the F team (3:48.85).

 

Numerous athletes finished high, including Alan Broussard's big PR in the 110HH (14.69/2nd) along with a 5ht in the 400IH (55.35), and Marquis Cole placing 6th in 400m with a PR of 49.87.

 

Other notable performances were Arvid "The Flying Hawaiiian" Pansanjan winning two races (11.44/22.68),  winning his 800m hear (1:53.49), and Garcia in the 400IH (7th/ 56.01).  Jaris Rousseau (56.61/7th) and Eric Weber (58.01/14th) ran season-bests in the 400IH.  The half mile was particulary strong for the GSTC, as Sam Jenssen (1:54.74/debut), Michael Saparito (1:56.37/ debut), Tahlief Jackson (1:56.68), Tyler Foss (1:57.12/season best/picture), Duval Sewer (1:59.70), Mark Parisen (2:00.71/PR), Norbert Kuter (2:01.40/SB), Zak Martins (2:01.81).  Check out

 

A, B 4x400 here: http://www.youtube.com/watch?v=wcaC7ETD7nA.  C, D, E, F relays are in TM Award below.

Results: http://www.swarthmoreathletics.com/sports/mtrack/2011-12/files/Results.htm 

 

 

Heibell Wins @ TCNJ Last Chance Invite

Lawrenceville, NJ: Chris Heibell is coming back into form, as we won the 150m Thursday night at the TCNJ Last Chance Invite.  Splitting 59, 2:02, and 3:05, this is his second fastest 1500m in his career.  His best, a 3:49 at Kentucky, could be just weeks away from being broken.

 

Team favorite Tim Morgan finished 2nd in the 5k here in 15:10.78....a season's best for Mr. Morgan.

 

Results: http://www.tcnjathletics.com/documents/2012/5/18/2012_Lions_Last_Chance_Results_5_18.htm?id=2479

 

 

Team Workout, CA Mile Meeting Tuesday

6:15, Rutgers Student Center: be there.  We will do a team workout first, then followed by a College Ave Mile Leadership Meeting at Skinny Vinnie's at 8:15.  One of our race sponsors, the Robert Wood Johnson Fitness Center, will be sending a representative to talk with us for a few minutes.

 

Quotes of the Week

"It was slow, but at least I'm well dressed now." -Ryan Grote, in an email, after his half marathon victory today wearing the GSTC singlet

 

"It feels good to be a part of a team again.  I went out with some of the girls after and I felt like I've known them forver.  We are already planning a skydiving trip this summer."  -Alyssa Douma, in a text, about the GSTC team 

 

"That was so cool to see him (Grote) win from our team.  Does he go to Rutgers?"  -Meghan McGlynn, phone conversation, talking about 38 year old Ryan Grote and his fast, college-looking frame

 

"Maybe I'll get crazy and even try doing a workout every once in a blue moon...or maybe I'll just stick to drinking Blue Moons."  -Karen Auteri, text message, regarding her fun after the 10k USATF-NJ Championships two weeks ago  

 

"I'm honored to be running with the ladies. After not sprinting since 99 I'm glad a found such a talented group of runners in the Garden State Track Club to motivate me to keep at it. I also have a great coach in Chuck Schneekloth. If I have to run with the ladies this year to race with the men next year so be it." -32 year old Curtis Scafe, FB post, responding to friends' jokes about training with the GSTC women's sprint team

 

"And I better not see you creeping on my street at night in your GSTC van." -Lindsay Capone, in an email to Chuck, after discussing where she lived to promote the College Ave Mile at local road races

 

"I'm at graduation...just recruited a woman thrower....here's her email address."  -Ashwin Anantharaman, in a text, seen here with GSTC sprinter Ricardo Garcia at Kean graduation Thursday.  He is by far the most prolific GSTC recruiter...as evidenced by this Thursday anecdote.

 

 

Athletes of the Week: Douma and Grote

While today's 5k was a big race for her, a PR in fact, Alyssa Douma has run many big races thus far in her career.  A former Lock Haven standout, her PRs are an impressive list: 2:14 for 800, 5:07 for mile, and 4:41 for 1500m.  She continues the same pre-race routine of 2.5 miles with actvie stretching and stride outs.

 

When not running like crazy, her favorite food is a cheeseburger!  Her most enjoyable destination has been Rome, Italy, and...interesting enough, she's a true running purist: she never listens to music when running.  She coaches for West Milford HS this year, where she will serve as the head coach for both theor cross country and track and field programs next year.

 

Ryan Grote gets the vote this week for his win in the Superhero Half, but there just isn't enough time or room to give him justice.  The founder of the nationally followed Grote Poll (http://www.grotepoll.com/), he started his career at Bernards HS- where he was coached by now-famous University of Colorado coach Mark Wetmore.  He bounced from Washington (where they won PAC-10 xc title) and University of Portland (All-AMerican there), and later ran a 65:50 half marathon and dabbled in professional triathlons for a few years.

 

Now, he's run 25 weeks of 100+ miles a week. Roughly, that's across the country in less than half a year of training.  You get the feeling the guy's just done it all, yet the possibility of the GSTC running- and winning- Hood to Coast excites him.  Mexican food and Clif Bars are favorites...along with spending time with his wife, Cathy, and son, Fred.

 

Amy Award

Here's a big surprise: it comes from the women's team, again.  Erin Higgins spent three hours designing gold and black wristbands for the women's team this week, as you can see them proudly displayed in the attached picture.  That is a long time to make a team-honoring trinket, and for her philanthropy, she receives the nod for the Amy Award this week!

 

Okay, we should probably recognize Tim Morgan for promoting the CA Mile at the Highland Park 5k today, along with Edsel Flores, Nick Waclowski, and Adam Kamel for volunteering at the half marathon by handing out water at a water station.

 

 

Tim Morgan Award

Chuck forgetting one his fast sprinters, Ricky Garcia, behind and having to circle back for him Monday at Swarthmore could win, but won't, primarily because Chuck is writing this email.  If you don't like it, sure, you can write this damned email every Sunday!  Instead, it goes to Shay Warren, who forgot to take off her t-shirt in the 400 hurdles at the Swarthmore Last Chance Invitational on Monday.  Who doesn't realize she's still in her warm-ups at a major collegiate invitational?

 

But you know what, this should get in here, too.  In February, we deemed the Millrose Games Harris to Heibell Handoff as the GSTC's worst ever: http://www.youtube.com/watch?v=ics2o4rH6KA&feature=youtu.be.  However, Heibell has outdone himself--take a look at lane 4 at 55 second mark.  Facing wrong way, spins, uses two hands.... http://www.youtube.com/watch?v=glu-7Ga9-KE.  Oh my. 

 

This Week in Training

Distance

Congrats to our women for tearing it up at the Run for Rachel yesterday!  It's time for the ladies to look toward the mile on June 10th.  Just three weeks to go!

 

Monday - comfortable run + 8x80m strides/8x8-10s hill sprint
Tuesday - Rutgers Student Center @ 6:15pm  4x(600/200) - run the 600s at mile pace and the 200s at 800 pace.  Take a 100m walk/jog between 600 and 200, and jog 2:30 between sets. 
Wednesday - 40-60 minutes progression run.  Set out very easy, and get down to 5k pace for the last half mile.
Thursday - super easy 40-60 minutes
Friday - 2x(8-10x200) at 800m pace.  walk across the infield for recovery, and jog 400m between sets. 
Saturday - comfortable run + 8x80m strides/8x8-10s hill sprint
Sunday - long run 

 

Sprints

Monday    800:  2 x (3x300) @800, 600, 600 @ 100m walk; full    400: 7 x (200/50)  @ 800m/100m

Tuesday    recovery: 800m- 40-45min run ; 400: 12x100 stride LIFT

Wednesday    800: 4x250 @ 400m @ full   400: 3 x (2x100) @ 200m 1:00/5:00

Thursday    recovery: 800- 30 min run; 400: 10x50 stride LIFT

Friday      OFF

Saturday  800: 1x500 @800m, 5x200 @ 800, 3x150 quick   400: 

Sunday    800:  800: 60-70 min run ; 400: 10x150 stride

Westfield XC Coaching Position

Hi everyone,

I am looking for someone to fill our assistant coach position for our boys XC position this fall.   For the past 8 years I have been lucky to coach alongside Jack Martin, who after 40 years in Westfield, is retiring at the end of the spring season.  I am looking around the high school for someone who would be a good fit for our program, but there aren't many runners in the building, and those who do can't commit to the time.  We're not even looking for a runner necessarily, just someone who will work well with the kids and is willing to learn about the sport.

We had 88 boys out for XC last fall - they're a great group of hard working kids but way more than I can handle on my own!  We hold practice from 3:00-5:30ish every weekday, and we have practices and meets on Saturdays throughout the fall.  You're welcome to do some/lots of the running with the kids if you like - it's a great way to get your work in.

So if you or anyone you know is interested, shoot me an email at cjtafelski@yahoo.com. 

Thanks,

Chris

--

Garden State Track Club

Brooks Running: Run Happy

USATF & RRCA Members

2012 US Open SMR Champions

2011 RRCA Website of the Year

2011 USATF-NJ Open Team &

2011 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

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

 

Men, Women Run the Table at 10k Championships; Brooks Partnership Announced

Men, Women Run the Table at 10k Championships

 

Auteri Makes the Difference as GSTC Women Squeak Out Team Win by 7 Seconds

Jersey City- Last weekend, at the USATF-NJ 5 Mile Championships, the GSTC women were about 30 seconds short of a win.  Despite a significant lead after three finishers, they lost by a slim margin after the fourth and final scoring finisher. 

 

This weekend, enter Karen Auteri.

 

The GSTC top three, like last week, ran a very solid race up front at the Newport 10k. Cheyenne Ogletree continued to wallop the USATF-NJ, as her 38:50 finish put her 1:15 faster than the next team scorer, Kavitha Manley.  For being the top USATF-NJ finisher ($500) and 5th American ($100), Ogletree brought in $600 of total prize money for the day.  Kristin Cupido and Meghan DeCarlo rolled in together, averaging 6:43/mile to come in at 41:48.30 and 41:48.63, respectively.  After the first three women finished, the GSTC ladies were up by 35 seconds.  When the RVRR #4 came in at 42:21, the real clock started.  If Auteri came in within the next 35 seconds, they would win and tie up the Grand Prix Open Women score; if not, they would fall four points back at second place.

 

Sure enough, Auteri came in at 42:49...28 seconds later, locking up the GSTC win by a mere seven total seconds: 2:45:16 - 2:45:24.  That's 1.7 seconds per woman.  And who says every second doesn't count?

 

Other 10k finishers included Erin Higgins (49:36), Cathy Stutzman (49:36), Amy Denholtz (64:46), and Prudence Jones (65:02).  We aren't sure what Prudence is drinking, but we'd like to have some.   She has PRed in every distance thus far in 2012: 5k, 10k, 15k, and half marathon.  Wow.

 

This sets the table for the rubber match, the final spring USATF-NJ Grand Prix Championship race, the Run for Rachel 5k, next Sunday in Livingston.  Things look good for the Girls in Gold, as they'll get a helpful bump from teammates Alyssa Douma and Jamie Liberti, former running stars from Lock Haven and Penn, respectively.  The action starts at 9:30am at Memorial Oval!

 

 

 

Perrella Storms Back, Leads GSTC Men to Spring Sweep in Final USATF-NJ Race

It's been a rough stretch for team captain Jeff "Quiet Storm" Perrella.  In December, he struggled through the 10k national cross country championships, grimacing in hip pain. Through January and February, he was went from one injury to the next; during the first USATF-NJ Grand Prix Championship race, the 20k, he was working a water station instead of working the competition.  Running 40 minutes without pain was a success.

 

All that said, yesterday's 10k showed one thing: The Q-Storm is back.

 

Averaging 5:01.4 a mile, Perrella finished in 31:13 to finally end the half-year of injury-induced frustration.  This was 8th overall, top NJ finisher, top USATF-NJ finisher, and 3rd American Elite finisher.  $750 in 31 minutes of running...not a bad day at the office.

 

The MIG won the team race by ten minutes over second place Sneaker Factory: 2:47:44 - 2:57:22.  Like the women, this first place finish brought in $150 of prize money, which will most likely go to buying Chuck some new Air Jordans for the summer.

 

Finishing second was team ironman Ken "Kenny G" Goglas in 33:13; KG was also 2nd man in the Five Mile Championship just six days earlier.  Team legend Timmy Morgan was the #3 man (33:20), workhorse Mike Anis (three races in ten days?!) was the #4 man (34:05), teenage phenom Edsel "The Pretzel" Flores was #5 (35:51), and Germany-bound, Rutgers sehr gut sophomore Dan Teichmann was the #6 man (36:02). 

 

This race marks the end of the USATF-NJ Grand Prix for the spring.  Team scores are below.

 

Current USATF-NJ Open Men Grand Prix Team Scores

50pts - Garden State Track Club "A"

28pts - Garden State Track Club "B"

28pts - Sneaker Factory

20pts - Raritan Valley Road Runners

12pts - Fleet Feet

 

Other GSTC'ers in Action

On May 3rd, we forgot to mention Mike Anis' 10:11.99 effort at the Don Bosco Prep Ironman Invite on May 3.  Anis, the GSTC steeple record holder, will defend his HONOR and club record on June 3rd at the USATF-NJ Championships.

 

Two Rutgers GSTC'ers finished the NJ Marathon two weekends ago.  They were Pasq Balena (3:48) and Jason Weiner (2:53).  Jason was 15th overall...not bad for his first ever marathon as a junior in college!  We are excited for Jason to do some work for the GSTC in his senior year!

 

This weekend, Pete Klapsogeorge ran 20:58 in the Home Front Run for Hope 5k yesterday in Princeton, and placed third in his age group!  Also, Amalie Park ran the HOHA 5 Miler in 43:20, or 8:40 pace.  Major props to Amalie, who has really improved a lot!

 

Finally, congrats to Ken Walsh, who won the Titan 5k in Keansburg this weekend in 17:32.  He claims he promised a friend who was organizing it that he would race it; we wonder if he's ducking the real comp and cherry picking softy races?  Either way, a win is a win

 

Brooks, WRC, GSTC Announce Partnership

Westfield, NJ: While not all details have been finalized, the Garden State Track Club will soon partner with Brooks and the Westfield Running Company in a mutually beneficial relationship for all three.  While the GSTC will receive a yearly budget to support its elite athletes, all team members will be encouraged to invest in discounted Brooks gear through the Westfield Running Company.  More details, including the date of a launch party, will be announced shortly!   

 

Let's get off to a good start: like this page! http://www.facebook.com/#!/brooksrunning

 

Jackson Leads New Group of GSTC Tracksters 

Swarthmore, PA: They like to flex literally, as they did in Saturday's practice (attached picture), but tomorrow's track meet at the Swarthmore Last Chance Invitational will showcase several recent GSTC additions flexing the speed for the first time in gold and blacj.  This group is headlined by Tahlief Jackson, the former St. Benedict's Prep star and Eastside transfer.  The 1200m leg (3:03) in last year's distance medley group that broke the all-time national record in 9:51 (thanks to a 4:02 Cheserek anchor), Jackson will race the 800m, 1500m, and 4x400 in his GSTC debut.

 

A pair of East Stroudsburg half milers will also join in on the fun, as Michael Saparito (1:50 split indoors) and San Janssen (1:55 open outdoors) will lace up Monday as well.  Other new additions to Monday's racing group include Penn State's Tiye-Saran Mutazz, MCC's Sarah Barnes and Hayleigh Simon, and former Kean short-sprinter standout Jean Leblanc. Sara Douma, a May graduate of Monclair State University, will be jumping for MSU one final meet before joining the GSTC! 

 

We'd also like to welcome Nicole Callaghan, who recently joined the GSTC.  A medal winner in the 3200m at the Meet of Champions, she is slowly getting back into things.  Welcome aboard, Nicole!

 

Tim Morgan Award

Our hope is that this award will soon disappear, but sadly, it appears this is far from reality.

 

This week's TMA goes to an unassuming, hard working sprinter/jumper Jibril Beamon.  Someone named Innocent Attah (we are not making this up; look him up!) messaged him on Facebook, asking for more details about his track club.  He gave this dude my phone number, as he sounded like another promising recruit for the GSTC sprint stable.

 

However, this guy started texting me and calling me from a 13-digit international number.  His last message stated he was from Nigeria, wants to come to the US to run track, and all he needs is my home address to do so...

 

Lesson learned:  next time a guy from Nigeria named "Innocent"  asks for personal information of your track coach....assume he may not be so innocent.  This has eerie similarities to when Tim Morgan's credit card got scammed months ago for $4,100 from someone in South Africa...just saying.

 

 

The Amy Award: A Test Run

Yesterday via email, Prudence Jones suggested we begin an award called the "Amy Award" for acts of positivity, friendlyness, and good spiritness.  While this goes against much of what our club stands for, we are willing to give anything a test run, so here goes nothing.

 

Prudence submitted a nomination for her teammate Amy Denholtz, hence gthe award name, who she ran most of the 10k with this weekend.  Prudence writes, "She thanked every police officer and course volunteer (and almost every spectator) for 10 whole kilometers...I had a great time running with her and her positive attitude helped me stay motivated even when the heat was reflecting off the pavement."

 

The GSTC headquarters will add that she has also been working nonstop for the College Ave Mile, and has slowly brought in a few community sponsors.  Thanks, Amy, for all your positive contributions to the GSTC!

 

Quotes of the Week

"All I need is your home address, coach, and I can come to America and run for your club."  -Innocent Attah

 

"I am off on Monday, as opposed to the hard work I am getting done right now." - Ryan Grote, in email from work Sunday

 

"Just glad to have somehow raced better today! now i am going to sleep for the next 387047347 hours." -Meghan DeCarlo, FB post, after winning the 10k team title this weekend

 

"Say what you want now.  In a few months, I'll let my spikes do the talking."  -32 year old Curtis Scafe, in month #2 of a long retirement from sprinting, after Monday's sprint practice 

 

"I think the girls won. It wasn't by much...but I think they won."  -Ken Goglas, after adding up published results in Newport 10k

 

"To beat Tim Morgan next year."  -Drew O'Neill, explaining to me why he ran 102 miles last week over FB

 

"Hey man, I've only been with you guys for a month and I'm feeling good about training.  Come this fall season I wanna be more primed!"  -Wilfredo Benitez, junior at Rutgers, via text message

 

"There's a lot more youth groups than I thought."  -Ashwin Anantharamn, text at 8:10 Friday night, while emailing youth club teams about the College Ave Mile.

 

"I have been actively marking the College Ave Mile via phone, in-person and email, but haven't been on Facebook because most night I'm not getting home from work until 8:00ish and I don't even go on it. I'm trying to recruit the girl I paced at the NJ 1/2 marathon. She's 29 and ran 89:17 (6:49 mile)." -Alex Fowlie via email

 

 

The College Ave Mile: Four Items

1. Like the FB page, and post it once a week! (http://www.facebook.com/sarah.fairbrook#!/CollegeAveRoadMile)

2. Be there- either running or volunteering. Sign up here! http://raceforum.com/registration/EventDetail.aspx?e=5075

3. Get Two People to Come. We all know two people who can run a mile--fast or slow. Go get 'em!

4. Distribute Applications at Work/School. We all have co-workers (or peers at school) who may be interested. Do more than hang up randomly; give an application to a few people personally and talk it up. Who knows what might happen, but it's an easy step we can all take.

More info on NJ's first road mile here: http://www.gardenstatetc.org/college/mile.html

 

Athletes of the Week: Jeff Perrella & Karen Auteri

 

Jeff Perrella

For his triumphant return to the road racing scene, the Quiet Storm has been selected as the Athlete of the Week.

 

A former NCAA xc qualifier at Yale with a 14:23 5k PR, Jeff now works at North Star Academy through Teach for America.  On weekends, he works at Sneaker Factory, and in his free time, he plays in a blue grass band.  A frequent traveler, his favorite locale has been St. Johns, Newfoundland thus far.

 

Mr. Perrella's favorite breakfast meal: peanut butter on toast with "a lot of milk."  Before a race, he eats a cereal, milk, and a banana.  To prepare for a race, he runs twnety minutes then his usual dynamic warm up routine.  

 

 

Karen Auteri

As stated above, Karen played an instrumental part in helping the GSTC women win the USATF-10k Championship this weekend. 

 

In addition to running, she plays in a kickball league and considers running the bases her "sprint workout" of the week.  Her mom's french toast is her favorite breakfast food, and she adds that, if she learns how to cook by June, she may bring some for the GSTC beach weekend (sounds like a BIG if, but...we are hoping)

 

All of her training runs are with her father, along with other friends and neighbors.  The former TCNJ star often opts for a pasta dinner the night before, and eats a bagel with butter and salt before a race; if it's longer, she adds a banana and cliff blocks.  For a warm up, she runs a mile, does dynamic stretches, and strides.  And, you ask, what is her favorite place she's visited?  Aruba and Alaska!

 

 

This Week in Training

 

Distance

For the men, we start our prep for College Ave Mile/ President's Cup, so we're going to cut down on some volume and fire up the pace son some of the workouts.  It's time to start thinking about what a goal time would be.  Don't hold yourself back with conservative goals - if you're in good aerobic shape there can be very big gains in a short time by doing some shorter, faster stuff!

 

Monday - comfortable run + 8x80m strides/8x8-10s hill sprint
Tuesday - 10x400 at mile pace + 2sec, take 2 minutes recovery.  cut the pace down 1-2 seconds for each of the last three - so if you go 75 for the first 7, go 74, 72, 70 for the last three.

*Women racing Sunday, run Friday's workout - see below
Wednesday - medium run of 75% long run duration.
Thursday - super easy 40-60 minutes
Friday - 1.5 miles at T pace, rest  2 mins, then go 4x600 at 5k, 5k, 3k, mile pace with equal recovery

*Women racing Sunday - 40-60 minute comfortable run with some race-pace pickups thrown in.  Recover, feel good!
Saturday - comfortable run +8x80m strides/hill sprint

*Women racing Sunday - shakeout run and strides.
Sunday - long run

 

Sprinters

Monday- Race @ Swarthmore Last Chance

Tuesday- recovery workouts: 800: 40min easy run; 400: 8x100 stride

Wednesday- 5:30 @ Highland Park.  800: 4 x (2x600@3200 w/ 60sec)  400: 4 x (3x150 @ 800 w/ 50m walk)

Thursday- reocovery workouts: 800: 30min easy; 400: 12x50

Friday: OFF

Saturday- NOON @ Bishop Ahr.  800: 3 x (500, 300, 200 @1600 w/45sec)    400:  3 x (2x200 @ 600m w/ 40 secs)

Sunday- 800: 70min run   400: 10x150 easy stride

--

Garden State Track Club

USATF & RRCA Members

2012 US Open SMR Champions

2011 USATF-NJ Open Team &

2011 Penn Relays 5k Classic Team Champions

www.gardenstatetc.org

http://gardenstatetc.blogspot.com/

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

 

(5/7-5/13): Capizzi Leads Gold to Gold; adidas Grand Prix Invite; Expo Wheel a Hit for College Ave Mile

Capizzi Leads Black and Gold to Gold

Bonica Ducks Decarlo in Five Mile Championship

Summit, NJ-- In his first race wearing the Black and Gold, Ramapo grad Andrew Capizzi made it a memorable one.

 

A former athlete of GSTC member (and today's #2 runner Ken Goglas) while in college, Capizzi rolled to a 26:38 clocking, or 5:19/mile on a very hilly course, placing him 5th overall in a deep competitive men's field.  The Men in Gold had an overall team time of 2:17:02, beating the second place team by over twelve minutes, and put their scoring top five in the top eleven spots  The other four scoring runners were Goglas (7th, 27:08), Ashwin Anantharaman (9th, 27:34), Mike Anis (10th, 27:49), and Chuck Schneekloth (11th, 27:51).  Most of the team's heavy hitters trained through this weekend, in preparation for the USATF-NJ 10k Championships next Saturday.  

 

Several others turned in outstanding efforts for the GSTC:  Edsel Flores (29:39, 1st in age group), Wilfredo Benitez (31:05, 2nd in age group), Rob DeCarlo (32:05, 3rd in age group), Nick Waclawski (35:06, 3rd in age group), Kenny Huryk (32:54), Charley Schneekloth Sr (36:59, debut GSTC race!), and Mike Habib (50:48).

 

It must be noted that, in a team of growing rivalries, Steve Bonica ducked out on today's competition against team-rival DeCarlo.  Claiming he had a track meet, his absence was duly noted for this self-proclaimed "Heated Geriatric Rivalry."  Will we see them go head-to-head in this Saturday's 10k USATF-10k Championships? 

 

Women a Close Second @ 5 Mile Championships

Summit- After finishing 2nd at the 20k and 1st at the 15k, the GSTC women fell less than a minute short of taking the lead of the USATF-NJ Open Women's Team Title Race, a close contest that will heat up twice more this spring before the summer break: the USATF-NJ 10k Championships Saturday, and the USATF-NJ 5k Championships in late May at the Run for Rachel 5k.

 

Cheyenne Ogletree continued her excellent season, finishing 6th overall with a time of 31:11, or 6:14/mile.  Coming off a minor foot injury, Kristin Cupido ran well as the #2 women, beating the winning team's top woman by one second; Kristin ran 32:49 .  Finishing third and fourth were the team co-captains, Meghan DeCarlo and Cathy Stutzman, who ran 34:04 and 38:15, respectively.

 

Results here: http://www.compuscore.com/cs2012/may/ourhouse.htm

 

 

Other GSTC Results

Congrats to Prudence Jones for continuing her fantastic spring season, as she recorded her third straight PR in yesterday's NJ Half Marathon.  Hoping to crack 2:30, she ran 2:20:45; this 13.1 miler was also a PR as her longest career run.  Great job Prudence!

 

Our main man Timmy Morgan placed third in the Clinton 15k last weekend, averaging 5:41/mile and finishing in 53:03.  He also ran in a relay today at the NJ Marathon, running his leg in 6:00/pace, using it as a workout for next weekend's 10k!

 

 

 

GSTC Accepts 4x400 Invite from adidas Grand Prix

After winning their heat of the Olympic Development 4x400 at Penn Relays last weekend (http://www.youtube.com/watch?v=Gs_NiOsfm5A&feature=share) in 3:17.72, many heads turned...including those in charge of the adidas Grand Prix.  Four days later, the meet director contacted the club about taking one of eight lanes in the 4x400 relay!

 

For those that don't know, the adidas Grand Prix is part of the IAAF Diamond League Series.  It encompasses 32 events over 14 meets around the world, two of them beng in America: the adidas Grand Prix (NYC) and the Prefontaine Classic (Eugene, OR).  The selected "Diamond Races" are scored based on a year-long series, and the winners receive not just a diamond trophy and cash prize, but the "unchallenged honor" of being ranked #1 in the world.  These are the best track meets on Earth, as four world champions will be competing in NYC on June 9th....along with the GSTC 4x400 relay!  More info here: http://www.diamondleague-newyork.com/Home/.

 

 

USATF-NJ 10k Championships on Saturday!

Jersey City- The USATF-10k Team Championships are THIS Saturday!  The men will bring out their big guns, and the women will look to even up the race for the USATF-NJ open women's team championship. Here's the website: http://www.newport10k.com/   

 

 

College Ave Mile: Update

First,a big thanks to those who helped out at the NJ Marathon Expo this weekend: Tim Morgan, Sarah Fairbrook, Amy Denholtz, Michelle Tuchol, Prudence Jones, Megan McGlynn, and Erin Higgins.  As evidenced by the attached picture, we had some serious fun spinning the wheel and talking up our upcoming team race on June 10th: the College Ave Mile! 

 

The other attached picture is from Tuesday's Leadership Team Meeting, whereas 19 GSTC members discussed a game plan over pizza and fine New Brunswick tap water.  We agreed that all GSTC team members could do the following four things:

1.  Like the FB page, and post it once a week!  (http://www.facebook.com/sarah.fairbrook#!/CollegeAveRoadMile)

2.  Be there- either running or volunteering.  Sign up here!  http://raceforum.com/registration/EventDetail.aspx?e=5075

3.  Get Two People to Come.  We all know two people who can run a mile--fast or slow.  Go get 'em!

4.  Distribute Applications at Work/School.  We all have co-workers (or peers at school) who may be interested.  Do more than hang up randomly; give an application to a few people personally and talk it up.  Who knows what might happen, but it's an easy step we can all take.

 

More info on NJ's first road mile here:  http://www.gardenstatetc.org/college/mile.html

 

 

Tim Morgan Award Update

This week's Tim Morgan Award is a self-nominated, yet well-deserving nomination.

 

Michelle Tuchol signed up MONTHS ago to run the NJ Half Marathon this weekend.  After attending several GSTC Tuesday night workouts, puting in lots of miles, and even helping us out at the expo, she showed up Sunday morning (with her parents!) ready for her first half marathon.  Yet, there was just one small problem: she forgot her running shoes. 

 

While we feel very bad for her, we also agree that this, indeed, embraces the true spirit of the Tim Morgan Award.

 

Speaking of which, we were informed that this link exists of our fellow teammate: http://www.stac.edu/stac_admissions/meet_the_team.html.

 

 

Welcome to the GSTC

Let's welcome some new folks to the GSTC this week, as it's a very talented and awesome group!

-Rob Nihen, a former standout for TCNJ, with PRs of 14:47 and 3:58, is also a former All-NJAC is cross country.

-Alyssa Douma, a former Lock Haven star, with PRs of 3:07 (marathon) and 2:14 (800) - now that's a range

-Andrew Capizzi, a recent Ramapo graduate, with PRs of 25:30 (8k) and 32:28 (10k), who kicked some serious butt this afternoon

 

Welcome to the GSTC family! 

 

Quotes of the Week

"Would the Garden State Track Club mile relay be interested in a lane at the adidas Grand Prix on June 9th?" - Race Director of adidas Grand Prix Diamond League Series in phone call Tuesday night

 

"sorry i didn't read this weeks edition of "old man weekly" so this is the first i'm hearing of you running the 1500."  -Chris Heibell, via a group email, responding publicly to the news that 35 year old Chuck was entered in Thursday's Ironman Invite 1500m.

 

"And your team champions are the Garden State Track Club.  They won by...wow....twelve minutes!" -meet director of today's Five MIle Championship race

 

"The van is parked, locked, and even the lights are off!" - Mark Parisen, after driving teammates to practice in the team van (a clear reference to a certain someone who drives the van and either leaves lights on, doesn't lock the doors, or....both!)

 

"Is this like spin the bottle?"  -one NJ Marathon runner who played the GSTC's College Ave Mile Game Wheel at the race expo on Saturday

 

"Is that a science fair project?" - Jeff Perrella, in a text after seeing the GSTC game wheel at the expo

 

"How about me?  I bet I could throw down a solid 56..." -Adin Mickle, on Facebook, offering his services to the 4x400 team invited to race at the adidas Grand Prix

 

"I think Michelle should be a "shoe-in" for the Tim Morgan award this week for forgetting her shoes." - Prudence Jones in an email after the half marathon

 

"ever since i started running more, my life has been all sorts of exciting. just today, for example, Chelsea and i fended off a wild snake AND i found a dollar!" - Rutgers sophomore Megan McGlynn on a Facebook post (yes, we are constantly stalking)

 

Congratulations!

This week, we had an unusually high number of very cool things happen to some of our very cool members, so let's recognize them!  Congrats to Nicole Corre for landing a new job, Kristin Cupido for getting into graduate school (Monclair State), Pat Lestrange for getting into graduate school (University of Washington), Adin Mickle for getting his first movie credits in the movie business, Cathy Stutzman for landing a role as a speaker for the yearly National Council for English Teachers (NCTE) convention, Ken Walsh for getting into graduate school at Penn State, and Tim Morgan for being a finalist for a new job.  Apologies if we left you out....send us an email and give us the update!   

 

Team Runs this Week

Monday: 5:30 @ Rutgers Student Center

Tuesday: 6:15 @ RSC

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: 10k Championships @ Jersey City

Sunday: 9:00am @ River Road

 

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

 

Athletes of the Week: Capizzi and Cupido

Andrew Capizzi is this week's GSTC Male Athlete of the Week thanks to his outstanding performance in today's USATF-NJ Five Mile Championships.  A bit about Mr. Capizzi: he is the distance coach at the Academy of the Holy Angels in Demarest, NJ.  They recently won the county relay championships!  His pre-race warm-up routie includes a 15 minute run, 2x200 and 2x100 five minutes before the race, and an "energy item" fifteen minutes before the race.  His PRs are 25:30 (8k), 32:28 (10k), and 9:41 (steeple).  For breakfast, he eats the same thing daily: a bowl of cereal, two pop tarts, and a cup of tea!

 

Kristin Cupido is this week's Female Athlete of the Week for her first race back after a nagging foot injury.  She was the GSTC's #2 runner in today's Five Mile USATF-NJ Championships.  A 2011 graduate of Kutztown, her PRs include 36:40 (10k) and 17:24 (5k).  A Bridgewater resident, she currently works as a manager ay Shop Rite, but just got into graduate school at Monclair State University!  Woo hah!  

 

 

This Week in Training

Distance
Monday - comfortable run + 8x80m strides/hillsprints
Tuesday - 10x800 at 5k race pace with equal rest.  You can use your heart rate as a gauge - once you get below 140, you're ready to go again.
Wednesday - Progression run of 75% long run duration.
Thursday - Super easy 40-60 minutes
Friday - Tempo run of 4-6 miles at T pace.  Follow it up with 4x200 at 800m pace.  Those competing should go for a 40-60 minute fartlek run with a few race-pace pickups thrown in there - nothing crazy, just touch on race pace and groove on it a few times.
Saturday - Shakeout runs for those competing OR comfortable run + 8x80m strides/hillsprints
Sunday - Race OR long run.

 

Sprinters 

Monday    5:30 @ HP   400:  2 x (8x100) @800m (walk 50 back);  800: 3 x (3x300) @ 1600pace

Tuesday   400: 8x150 stride; 800: 40min recovery run

Wednesday  5:30 @ HP  400: 2 x 300 @ 400m    800:  2 x 500 @ 600m 

Thursday 400: 16x50 stride; 800: 40min recovery run

Friday  OFF

Saturday   Noon @ BA   400: 2x100 @ 400 (over hurdles if hurdler), then 4x50 @ 200m; 800: 2 x 200 @ 600pace; 2x100 @ 400m (full)

Sunday  400: 6x100 gentle stride   800: 2-3 miles shakeout run

Monday SWARTHMORE LAST CHANCE INVITATIONAL @ 5pm

(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