PRTC Weekly 03/07/16

Franklin Field may not be available on Tuesday, March 8 due to Penn being on spring break. For now, we will plan to meet at the track for the Tuesday workout, but we will announce via this email address tomorrow afternoon if the meeting spot will be relocated to Lloyd Hall. As a reminder, Temple University has a track open to the pubic for those wishing to venture out that way.

Are you running the Boston Marathon this year (as in 6 weeks away!!!!)? The answer to this question for some of you will be “yes”. Feel free to send Justin Simard a note if you are ( He will get a tread together for those racing if you want to discuss logistics. Logistics are critical for this race.

Adrenaline 5k is less than 2 weeks away. See below for more info.

Email List Update: As a reminder, the email lists underwent some changes last week. Please refer to the following webpage ( to subscribe or unsubscribe to any of the new lists. Any questions, please reach out to Paul Matuszak (

Here are the lists: Moderated; announcements only (everyone should already be added) (Un-moderated; everyone should already be added) (Un-moderated; Add yourself. Mostly mens’ speed workouts) (Un-moderated; Add yourself. Mostly womens’ speed workouts) (Un-moderated; Add yourself. Includes social events and random posts.

Disclaimer about gendered lists: We recognize that some men might want to sign up for women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the lists as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

3/19: Adrenaline 5k

Reminder that the flat and super fast Adrenaline 5k is less than two weeks away. Let’s kick-off the Mid-Atlantic USATF Grand Prix with a win!
if you would like to coordinate getting to the race, warm-ups or cool-downs, reach out to Jamie Morgenstern ( She is the race captain so she’ll send out a note specific to those racing Adrenaline about a week prior to get the ball rolling. Additional information can be found here:

Other Upcoming Races (that may be worth your time):

Saturday, March 12th: 3-2-1 Loop – Jamie is heading to Downingtown, PA to race a 5k. There are also options to run a 10k individual race or a 10k relay race (not to be confused with Road Relays below). Course is supposed to be fast, and the entry fees look reasonable. Check out more information at

Sunday, March 13th: Road Relays (out of town): The Garden State Track Club hosts a pretty cool event called the Road Relays at Buccleuch Park in New Brunswick, NJ. Here’s the text I received from a friend that is part of the GSTC team organizing the event.

“Hey Paul – Do me a solid and mention to the Philly scum you run with that we are hosting our annual Road Relays on March 13. It’s a 2 person relay race broken down into four 2.5k segments using batons that are provided (for you Philly lowlifes that can’t do math, each person runs two legs for a total of 5k). There are a lot of different categories. You may find the “out of town trash” to be most fitting. Assuming you all know how to read a little bit, so direct them to:

Mid-Atlantic Grand Prix: The Mid-Atlantic Association of the USATF holds a series of road races called the Grand Prix. Results are tallied for each race by assigning points based on age and gender to come up with a composite team score of each club’s top 5 or so runners from each race. At the end of the year, the Mid-Atlantic Association takes the average team score from each club’s top team scores to determine final rankings. There is a financial incentive to perform well as top clubs often win in excess of $1,000 at the end of the year (which could be used for a pretty sweet year-end bash and some better gear for the club). Individuals can also benefit as there are cash prizes for top men and female open and masters runners at the end of the year.

While we do not need to run at all of these races, here are the Grand Prix races through the first half of the 2016 calendar year. Next to each race is the race captain assigned. Please reach out to them if you plan to run the race and would like to be kept in the loop on carpooling, warm-ups/cool downs, post-race food/drink, etc.

Haddonfield Adrenaline Run 5k on March 19th – Jamie Morgenstern (
Caesar Rodney Half Marathon on April 3rd: Paul Matuszak ( – Note: This race is not a priority for the club.
Valley Forge Revolutionary Run 5 Mile on April 17th: Paul Patuszak (
Broad Street Run on May 1st: Jessica Fragola (
Scott Coffee Moorestown Rotary 8k on June 4th: Race Captain TBD

If you have interest in racing one of these events with PRTC, make sure to register for the club through USATF. Reach out to Paul ( for any questions on the USATF registration process. We are club number 08-0082 in the Mid-Atlantic Association.

Non-Grand Prix 2016 PRTC Spring Racing Schedule: This list is a work in progress, but here are some races that we will be having some club members compete at. Many of these are post-collegiate friendly outdoor track meets held at local colleges. Reach out to Kevin Brandon ( if you want to learn more.

4/1-4/2 Danny Curran Invitational at Widener University
4/8 Sam Howell Distance Meet at Princeton University *
4/9 Rider Invite at Rider University
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays *
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College *
* Qualifying standards are or may be required

PRTC Runs: Good to see Justin in town from Buffalo at this past week’s long run. As always, we’ll be back at it again this coming Sunday meeting at 8:30am at Lloyd Hall.

Tuesday’s group workout will begin at roughly 6:30pm at Franklin Field at 6:30pm (subject to change pending Spring Break availability, confirmation email on location will be sent tomorrow). You are welcome to come earlier for warm-up laps and drills. The track is open for any workouts you wish, but here are a few options if you wish to tag along with others.

Geraint is having the Penn Running Club’s 5k based men run some long stretch intervals around 5 minutes per 1600m (actually interval length and reps will vary pending ability)
– Additionally, Chris N has thrown out 2×1 mile @ 5:00-4:55; 3 min rest; 4 x 400m @ 75-74 w/ 30 sec rest between sets.
Jamie has suggested two ideas for the women’s track group: 1) 6 x 1000m @ 5k race pace (sufficient recovery close to interval length) 2) Long 6 to 8 mile tempo run (great on the track for people wanting to hop in and out for intervals too pending the pace)

A few guys met up last Friday evening for some tempo running. This will likely occur again this Friday, so make sure to communicate on the new men’s and women’s track/workout based email sub-groups.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

What was Paul drinking during the write up of this edition of the weekly email? 

A decaffeinated tea. Less than two weeks away from the marathon, so alcohol is being monitored. Expect a decaffeinated tea next week as well. But March 21st, oh my, the answer will probably be “everything in sight.”

Club Results: At least it’s finally March and that means we’ll start having real things posted in this section.

Final Thoughts 

Did you see that Philadelphia Runner is hosting a 5 miler, yoga and festival on May 30th? I sure did!

Some of the group is heading to ERA (an Ethiopian bar in Fairmount) on Wednesday, March 9th to play Quizzo at 8:00 pm (meeting up at ERA at 7:30pm). You don’t even need to be great at trivia to join the group, but you’ll probably get more high fives if you are good.

The Bachelor “The Women Tell All” episode is riveting. OMG, BEN IS ACTUALLY ON SET AND GOING TO CONFRONT SOME OF THE GIRLS!