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Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson
Marty McElhiney The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership. All materials in this weekly are copyrighted by
Front Runners New York, Inc. 2015 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org Run those hills!! Tuesday
evening workouts are uptown in Central Park meeting on the westside of the 102nd St
transverse at 7pm. See you there! NYC marathon schedules Here are the 20 week marathon
training schedules: Pace: 4:30 - 5:00 http://bit.ly/2015430to5 Pace 4:00 4:30 http://bit.ly/20154to430 Pace 3:30 - 4:00
http://bit.ly/2015330to4 Pace 3:00 - 3:30 http://bit.ly/20153to330
Pace Sub 3:00 http://bit.ly/2015Sub3 Be on the look out for monthly marathon
�training meetings too! Happy training! Any questions please contact Coach Mike at
coach@frny.org OUTDOOR WORKOUTS THIS WEEK! Please volunteer to bag watch once this
season! A bag watcher is needed on both nights: July 7th and 9th in
Central Park. Your help is greatly appreciated! Sign up here:
http://bit.ly/FRNYbagdroplist Tuesday July 7 @ 7pm: we meet in
Central Park on the West-side of the 102nd St transverse. Please arrive a little early
to drop off your bag and be ready to start the warm-up at 7PM. At 7PM, we’ll jog 1 mile
to warm-up, finishing back at the bag drop area, to stretch and then run a hill workout:
2x upper loop: 3 min pickup + 2 min jog with a 2 min jog recovery in between + 4x 1/4 on
the transverse Thursday July 9, 6:30am: we meet in Central Park on the
West-side of the 72nd St transverse. Since it is the morning and people will need
to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll stretch
and then run 3x 1 mile at 10K pace with 2 min jog recovery Thursday July 9 @
7pm: Central Park workout: we meet in Central Park on the
West-side of the 102nd St transverse. Please arrive a little early to drop off your bag
and be ready to start the warm-up at 7PM. After stretching, we’ll run 3x 1 mile at
10K pace with a 2 min jog recovery Riverbank State Park workout: meet at the Riverbank
State Park track at 138th St and Riverside Dr. The 1 train to City College subway stop
is one block east of RSP. Please arrive a little early to drop off your bag and be ready
to start by 7pm. Locker room to change and bathrooms are available. 3x (800 + 400 + 200)
at 5K pace + 4x 200 faster then 5K pace. All with a 200 meter jog recovery. Weather:
Workouts will be held RAIN or SHINE. Since the weather can be unpredictable, Coach Mike
will be present at every outdoor workout unless thunder, lightning and/or serious
weather conditions are present. If it is raining, you should bring an umbrella and a
plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307 See
you in the park! Questions? Please feel free to email Coach Mike at
coach@frny.org if you have any training, gear, speed workout, or weather related
questions.
�
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York This IS published weekly by Front Runners New York, Inc., a non-profit
running and sports organization for lesbians, gay men, bisexuals, transgender people,
and their supporters. Opinions expressed herein do not necessarily reflect the views of
the club, its board or its membership. All materials in this weekly are
copyrighted by Front Runners New York, Inc. 2015 Front Runners New York P.O. Box
230087 New York, NY 10023 membership@frny.org Thank you NYRR
and Da Ping Luo for great photos from the Pride Run!! NYC marathon schedules Here are
�the 20 week marathon training schedules: Pace: 4:30 - 5:00
http://bit.ly/2015430to5 Pace 4:00 - 4:30 http://bit.ly/20154to430
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please contact Coach Mike at coach@frny.org OUTDOOR WORKOUTS THIS WEEK!
A bag watcher is needed on June 30th in Central Park. Your
help is greatly appreciated! Sign up here: http://bit.ly/FRNYbagdroplist
Tuesday June 30: we meet in Central Park on the West-side of the 102nd St
transverse. Please arrive a little early to drop off your bag and be ready to start the
warm-up at 7PM. At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run a hill workout: 1 upper loop at half marathon pace + 2
harlem hills + 2 Westside hills Thursday July 2, 6:30am: we meet in Central
Park on the West-side of the 72nd St transverse. Since it is the morning and
people will need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am,
we’ll stretch and then run 2x 10 min tempo runs around the lower loop with a 2 min jog
recovery in between Thursday July 2, 7pm: Central Park workout: No Central
Park workout or Track workout tonight. This week we’ll venture to Van Cortlandt Park to
run the VCTC 2x 2 mile relay. There is an entry fee of $20 per 2 person team. All
the info is at: http://www.vctc.org/page/xc-summer-series-2
OR contact Coach Mike at 917-579-7307 Weather: Workouts will be held RAIN or
SHINE. Since the weather can be unpredictable, Coach Mike will be present at every
outdoor workout unless thunder, lightning and/or serious weather conditions are present.
If it is raining, you should bring an umbrella and a plastic garbage bag for your
belongings to keep them dry while you workout. Cancellation of the workout
will be sent out via Facebook OR If you aren’t sure if a workout will be held, please
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Please feel free to email Coach Mike at coach@frny.org if you
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�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt
Anderson Marty McElhiney The Weekly Indoor Training Update of Front Runners New
York This IS published weekly by Front Runners New York, Inc., a non-profit
running and sports organization for lesbians, gay men, bisexuals, transgender people,
and their supporters. Opinions expressed herein do not necessarily reflect the views of
the club, its board or its membership. All materials in this weekly are
copyrighted by Front Runners New York, Inc. 2015 Front Runners New York P.O. Box
230087 New York, NY 10023 membership@frny.org We look so
good in pre-workout mode! Thank you Javie Gomez for the photo! AND Cindy Hearing for bag
watching! NYC marathon schedules Here are the 20 week marathon training schedules: Pace:
4:30 - 5:00 http://bit.ly/2015430to5 Pace 4:00 - 4:30
http://bit.ly/20154to430 Pace 3:30 - 4:00 http://bit.ly/2015330to4
Pace 3:00 - 3:30 http://bit.ly/20153to330 Pace Sub 3:00
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�too! Happy training! Any questions please contact Coach Mike at coach@frny.org
OUTDOOR WORKOUTS THIS WEEK! This week we move UPTOWN to the west side of the
102nd St transverse! Outdoor workouts will run in Central Park on tuesday evenings and
on thursdays at BOTH Riverbank State Park Track and in Central Park. See below
for details. A bag watcher is needed on BOTH June 23rd and 25th in
Central Park. Your help is greatly appreciated! Sign up here:
http://bit.ly/FRNYbagdroplist Tuesday June 23: we meet in Central
Park on the West-side of the 102nd St transverse. Please arrive a little early to drop
off your bag and be ready to start the warm-up at 7PM. At 7PM, we’ll jog 1 mile to
warm-up, finishing back at the bag drop area, to stretch and then run a hill workout on
the West side hills Thursday June 25, 6:30am: we meet in Central Park
on the West-side of the 72nd St transverse. Since it is the morning and people
will need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run a pre-Pride Run workout: 2x (1/2 + 1/4 + 1/4) across the 72nd St
transverse. All at 10K pace Thursday June 25th, 7pm: Central Park workout:
meet in Central Park on the West-side of the 102nd St transverse. Please arrive a little
early to drop off your bag and be ready to start the warm-up at 7PM At 7 pm, we’ll
stretch and then run a pre-Pride Run workout: 2x 1/2 + 3x 1/4 (into the Pride Run finish
line) All at 10K pace Riverbank State Park track workout: after a 2 lap warmup,
stretching and running drills: A good pre-Pride Run workout: 3x (400 + 200) with
a 200m jog. Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout. Cancellation of the workout will be sent out via Facebook OR
If you aren’t sure if a workout will be held, please feel free to contact Coach Mike:
917-579-7307 See you in the park! Questions? Please feel free to
email Coach Mike at coach@frny.org if you have any training, gear, speed
workout, or weather related questions.
�
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Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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}; June 14, 2015 In This Issue Outdoor Workouts this week Weather Policy Questions
Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt
Anderson Marty McElhiney The Weekly Indoor Training Update of Front Runners New
York This IS published weekly by Front Runners New York, Inc., a non-profit
running and sports organization for lesbians, gay men, bisexuals, transgender people,
and their supporters. Opinions expressed herein do not necessarily reflect the views of
the club, its board or its membership. All materials in this weekly are
copyrighted by Front Runners New York, Inc. 2015 Front Runners New York P.O. Box
230087 New York, NY 10023 membership@frny.org It’s
popsicle season! NYC marathon schedules Here are the 20 week marathon training
schedules: Pace: 4:30 - 5:00 http://bit.ly/2015430to5 Pace 4:00 - 4:30
http://bit.ly/20154to430 Pace 3:30 - 4:00 http://bit.ly/2015330to4
Pace 3:00 - 3:30 http://bit.ly/20153to330 Pace Sub 3:00
http://bit.ly/2015Sub3 Be on the look out for monthly marathon training meetings
too! Happy training! Any questions please contact Coach Mike at coach@frny.org
�OUTDOOR WORKOUTS THIS WEEK! Outdoor workouts are running in Central Park on tuesdays and
on thursdays at BOTH Riverbank State Park Track and in Central Park. See below
for details. A bag watcher is needed Thurs June 18th in Central Park. Your
help is greatly appreciated! Sign up here: http://bit.ly/FRNYbagdroplist
Tuesday June 16: we meet in Central Park on the West-side of the 72nd St
transverse. Please arrive a little early to drop off your bag and be ready to start the
warm-up at 7PM. At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 1 lower loop at half marathon pace + 4x 1/2 at 10K pace
and 2 min jogging Thursday June 18, 6:30am: we meet in Central Park on the
West-side of the 72nd St transverse. Since it is the morning and people will need
to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll stretch
and then run 3x 1 mile around the lower loop at 10K pace with a 3 min recovery between.
Thursday June 18th, 7pm: Central Park workout we meet in Central
Park on the West-side of the 72nd St transverse. Please arrive a little early to drop
off your bag and be ready to start the warm-up at 7PM At 7 pm, we’ll stretch and
then run 3x 1 mile around the lower loop at 10K pace with a 3 min recovery between.
Riverbank State Park track workout: after a 2 lap warmup, stretching and running drills:
3x 1000 + (4x 400) 1000s at 10K pace with a 200 jog recovery and 400s at 5K pace
Weather: Workouts will be held RAIN or SHINE. Since the weather can be unpredictable,
Coach Mike will be present at every outdoor workout unless thunder, lightning and/or
serious weather conditions are present. If it is raining, you should bring an umbrella
and a plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure
if a workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions? Please feel free to email Coach Mike
at coach@frny.org if you have any training, gear, speed workout, or weather
related questions.
�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2015
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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Night Speed Series track meets at Icahn Stadium. Go to NYRR.org for more info. Future
meet dates are: June 23, July 7, and July 21 In This Issue Outdoor Workouts this week
Weather Policy Questions Head Coach Mike Keohane Coaching Committee Rachel
Cutler, Chair Matt Anderson Marty McElhiney The Weekly Indoor Training Update of Front
Runners New York This IS published weekly by Front Runners New York, Inc.,
a non-profit running and sports organization for lesbians, gay men, bisexuals,
transgender people, and their supporters. Opinions expressed herein do not necessarily
reflect the views of the club, its board or its membership. All materials in this
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York P.O. Box 230087 New York, NY 10023 membership@frny.org
Photo credit to Elspeth and her phone! Thank you Richard for bag watching in the
rain! New this season! Coach Mike will be using the McMillan Pace Calculator and
creating a spreadsheet of your race times and training times this season to keep track
of your progress throughout the season and what pace you should be training at for
different workouts and races. To get started go to:
https://www.mcmillanrunning.com/ and add in your most recent race time not a goal
race pace and the calculator will give you training paces for every distance from a
quarter of a mile (400 meters) up to the marathon. If you haven’t raced lately you can
add in your approximate training pace. We will be running workouts throughout the season
to help you figure this out. Then enter those results into the Pace spreadsheet :
http://bit.ly/FRNYPaceSheet Any questions please contact Coach Mike at
coach@frny.org OUTDOOR WORKOUTS THIS WEEK! Outdoor workouts are running in Central Park
on tuesdays and on thursdays at BOTH Riverbank State Park Track and in Central
Park. See below for details. A bag watcher is needed Thurs June 11 in Central Park. If
you are tapering or recovering from a marathon this week PLEASE help us out. Thank
you! Sign up here: http://bit.ly/FRNYbagdroplist Tuesday June 9:
we meet in Central Park on the West-side of the 72nd St transverse. Please arrive a
little early to drop off your bag and be ready to start the warm-up at 7PM. At 7PM,
we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then
�run 1 lower loop at tempo (half marathon pace) + 1 lower loop of: 2 min pickup at 10K
pace and 2 min jogging Thursday June 11, 6:30am: we meet in Central Park on
the West-side of the 72nd St transverse. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run 2x 10 min around the lower loop at half marathon pace with a 3 min
recovery between. Thursday June 4th, 7pm: Central Park workout we
meet in Central Park on the West-side of the 72nd St transverse. Please arrive a little
early to drop off your bag and be ready to start the warm-up at 7PM At 7 pm, we’ll
stretch and then run 2x 10 min around the lower loop at half marathon pace with a 3 min
recovery between. Riverbank State Park track workout: after a 2 lap warmup, stretching
and running drills: 400 + 600 + 800 + 1000 + 800 + 600 + 400 all at 10K pace with a 200
jog recovery Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout. Cancellation of the workout will be sent out via Facebook OR
If you aren’t sure if a workout will be held, please feel free to contact Coach Mike:
917-579-7307 See you in the park! Questions? Please feel free to
email Coach Mike at coach@frny.org if you have any training, gear, speed
workout, or weather related questions.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson
Marty McElhiney The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership. All materials in this weekly are copyrighted by
Front Runners New York, Inc. 2015 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org Photo credits to
Marty McElhiney and Chris Strouse Thank you for bag watching too Chris! New this season!
Coach Mike will be using the McMillan Pace Calculator and creating a spreadsheet of your
race times and training times this season to keep track of your progress throughout the
season and what pace you should be training at for different workouts and races. To get
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race time not a goal race pace and the calculator will give you training paces for every
distance from a quarter of a mile (400 meters) up to the marathon. If you haven’t raced
lately you can add in your approximate training pace. We will be running workouts
throughout the season to help you figure this out. Then enter those results into the
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Coach Mike at coach@frny.org OUTDOOR WORKOUTS ARE MULTIPLYING! Outdoor workouts
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Park Track and in Central Park. See below for details. A bag watcher is needed Tues June
2 in Central Park. If you are tapering or recovering from a marathon this week PLEASE
help us out. Thank you! Sign up here: http://bit.ly/FRNYbagdroplist
Tuesday June 2: we meet in Central Park on the West-side of the 72nd St transverse.
Please arrive a little early to drop off your bag and be ready to start the warm-up at
7PM. At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to
stretch and then run 1 lower loop (1.7 miles) at tempo pace (half marathon pace) + 2 min
recovery + 4x 1/2 (at 10K pace) on the Westside roadway with 2 min recovery between each
Thursday 6:30am: we meet in Central Park on the West-side of the 72nd St
�transverse. Since it is the morning and people will need to get to work, I’ll try
to get the workouts done by 7:15am. At 6:30am, we’ll stretch and then run a tempo run
(1/2 mar pace): 2x the lower loop with a 3 min recovery in between each loop.
This Thursday June 4th, due to the Corporate Challenge race in Central Park and
the Pride Rundraiser at Boxers, FRNY will not run the evening workouts in CP or at
Riverbank track Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout. Cancellation of the workout will be sent out via Facebook OR
If you aren’t sure if a workout will be held, please feel free to contact Coach Mike:
917-579-7307 See you in the park! Questions? Please feel free to
email Coach Mike at coach@frny.org if you have any training, gear, speed
workout, or weather related questions.
�
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Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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Year:2015
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Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson
Marty McElhiney The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership. All materials in this weekly are copyrighted by
Front Runners New York, Inc. 2015 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org Photo by Brenton Bellomy
Thank you! New this season! Coach Mike will be using the McMillan Pace Calculator and
creating a spreadsheet of your race times and training times this season to keep track
of your progress throughout the season and what pace you should be training at for
different workouts and races. To get started go to:
https://www.mcmillanrunning.com/ and add in your most recent race time not a goal
race pace and the calculator will give you training paces for every distance from a
quarter of a mile (400 meters) up to the marathon. If you haven’t raced lately you can
add in your approximate training pace. We will be running workouts throughout the season
to help you figure this out. Then enter those results into the Pace spreadsheet :
http://bit.ly/FRNYPaceSheet Any questions please contact Coach Mike at
coach@frny.org OUTDOOR WORKOUTS ARE MULTIPLYING! Outdoor workouts will run in Central
Park on tuesdays and on thursdays at BOTH Riverbank State Park Track and in
Central Park. See below for details. A bag watcher is needed Thurs May 28th in Central
Park. If you are tapering or recovering from a marathon this week PLEASE help us out.
Thank you! Sign up here: http://bit.ly/FRNYbagdroplist Tuesday May
26th: we meet in Central Park on the West-side of the 72nd St transverse. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM. At
7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run 2 miles at tempo pace + 2 miles of 2 min 10K pace pickup and 1 min easy jogging
Thursday 6:30am: we meet in Central Park on the West-side of the 72nd St
transverse. Since it is the morning and people will need to get to work, I’ll try
�to get the workouts done by 7:15am. At 6:30am, we’ll stretch and then run 1/2s and 1/4s
on the 72nd St transverse. This is a good pre-10K workout if you’re doing the UAE
Healthy Kidney this weekend. Thursdays FRNY is running 2 workouts one in Central
Park and one at Riverbank State Park track at 7PM: The workout in Central
Park will meet on the West-side of the 72nd St transverse. Please arrive a little
early to drop off your bag and be ready to start the warm-up at 7PM. At 7pm, we’ll jog 1
mile to warm-up, finishing back at the bag drop area, to stretch and then run 1/2s and
1/4s on the 72nd St transverse. This is a good pre-10K workout if you’re doing the
UAE Healthy Kidney this weekend. The Riverbank Track workout will also meet at 7pm.
There is a locker room to change into workout clothes. The track is located west of
the westside highway at West 138th St. There is a 1 train subway stop at Broadway and
138th St. After a 2 lap jog, stretching and running drills: 5x (400m + 200m) with a 200m
jog recovery within each set and a 400m jog between sets. The pace for each is 10K for
those running the UAE 10K this weekend or 5K pace for those not competing.
Saturday, May 30: Coached workout: we’ll meet up with the fun run then as the fun
runners leave we’ll do a 1 mile easy warm up jog uptown towards the reservoir, stretch
and then run 8x 1/4 at 10K pace or to figure out your 10K pace. See you at the fun run!
Weather: Workouts will be held RAIN or SHINE. Since the weather can be unpredictable,
Coach Mike will be present at every outdoor workout unless thunder, lightning and/or
serious weather conditions are present. If it is raining, you should bring an umbrella
and a plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure
if a workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions? Please feel free to email Coach Mike
at coach@frny.org if you have any training, gear, speed workout, or weather
related questions.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson
Marty McElhiney The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership. All materials in this weekly are copyrighted by
Front Runners New York, Inc. 2015 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org New this season! Coach
Mike will be using the McMillan Pace Calculator and creating a spreadsheet of your race
times and training times this season to keep track of your progress throughout the
season and what pace you should be training at for different workouts and races. To get
started go to: https://www.mcmillanrunning.com/ and add in your most recent
race time not a goal race pace and the calculator will give you training paces for every
distance from a quarter of a mile (400 meters) up to the marathon. If you haven’t raced
lately you can add in your approximate training pace. We will be running workouts
throughout the season to help you figure this out. Then enter those results into the
Pace spreadsheet : http://bit.ly/FRNYPaceSheet Any questions please contact
Coach Mike at coach@frny.org OUTDOOR WORKOUTS HAVE BEGUN! Outdoor workouts will
run in Central Park on tuesdays and thursdays at 7pm until May 21, when FRNY
begins a workout at BOTH Riverbank State Park Track and in Central Park. See below for
details. Please volunteer to watch bags ONCE this season. Bag watchers are only needed
at Central Park evening workouts. Click on link below to sign up. Thanks!
http://bit.ly/FRNYbagdroplist This Tuesday May 19th, is "Workout Virgin Night" or
"New to FRNY Speed Workouts Night": anyone who hasn’t done a speed workout in a while or
ever is INVITED and encouraged to join us and find out what all the FUN is about:
we meet in Central Park on the West-side of the 72nd St transverse. Please arrive a
little early to drop off your bag and be ready to start the warm-up at 7PM. At 7PM,
we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then
run 2x around the lower loop: #1) 3 min pickup and 2 min jogging #2) 2 min pickup and 2
�min jogging. Pickups are no faster than 10K pace. Thursday 6:30am: we meet
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morning and people will need to get to work, I’ll try to get the workouts done by
7:15am. At 6:30am, we’ll stretch and then run, a hill workout on the Westside roadway
Starting this Thursday, May 21st FRNY will run 2 workouts one in Central Park and
one at Riverbank State Park track at 7PM: Coach Mike will be at the Central Park workout
this week. The workout in Central Park will meet on the West-side of the
72nd St transverse. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7pm, we’ll jog 1 mile to warm-up, finishing back at the bag
drop area, to stretch and then run a hill workout on the Westside roadway The Riverbank
Track workout will also meet at 7pm. There is a locker room to change into workout
clothes. The track is located west of the westside highway at West 138th St. There
is a 1 train subway stop at Broadway and 138th St. After a 2 lap jog, stretching and
running drills: 3x (800m + 400m + 200m) with a 200m jog recovery within each set and a
400m jog between sets. The pace for each is 10K for 800s, 5K for 400s and 200s. Weather:
Workouts will be held RAIN or SHINE. Since the weather can be unpredictable, Coach Mike
will be present at every outdoor workout unless thunder, lightning and/or serious
weather conditions are present. If it is raining, you should bring an umbrella and a
plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307 See
you in the park! Questions? Please feel free to email Coach Mike at
coach@frny.org if you have any training, gear, speed workout, or weather related
questions.
�
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mid-year; thus, not complete
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Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson Marty
McElhiney The Weekly Indoor Training Update of Front Runners New York This
IS published weekly by Front Runners New York, Inc., a non-profit running and sports
organization for lesbians, gay men, bisexuals, transgender people, and their supporters.
Opinions expressed herein do not necessarily reflect the views of the club, its board or
its membership. All materials in this weekly are copyrighted by Front Runners New
York, Inc. 2015 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Photo and bag watcher Maud
Mayer New this season! Coach Mike will be using the McMillan Pace Calculator and
creating a spreadsheet of your race times and training times this season to keep track
of your progress throughout the season and what pace you should be training at for
different workouts and races. To get started go to:
https://www.mcmillanrunning.com/ and add in your most recent race time and the
calculator will give you training paces for every distance from a quarter of a mile (400
meters) up to the marathon. If you haven’t raced lately you can add in your approximate
training pace. We will be running workouts throughout the season to help you figure this
out. Then enter those results into the Pace spreadsheet :
http://bit.ly/FRNYPaceSheet Any questions please contact Coach Mike at
coach@frny.org OUTDOOR WORKOUTS HAVE BEGUN! Outdoor workouts will run in Central Park on
tuesdays and thursdays at 7pm until May 21, when FRNY begins a workout at BOTH
Riverbank State Park Track and in Central Park. Stay tuned! Please volunteer to watch
bags ONCE this season. Bag watchers are only needed at Central Park evening workouts.
Click on link below to sign up. Thanks! http://bit.ly/FRNYbagdroplist Tuesday,
7PM: we meet in Central Park on the West-side of the 72nd St
transverse. Please arrive a little early to drop off your bag and be ready to start the
warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to
stretch and then run 2x around the lower loop as follows: 1st lap: 5 min pickups with 2
min jogging then on the 2nd lap: 3 min pickups with 2 min jogging Thursday
6:30am: we meet in Central Park on the West-side of the 72nd St transverse.
�Since it is the morning and people will need to get to work, I’ll try to get the
workouts done by 7:15am. At 6:30am, we’ll stretch and then run, A PRE-HALF MARATHON
WORKOUT: 6x 1/4 on the westside roadway. This short, less intense pre-race workout will
help keep your legs fresh and race ready. Thursday, 7PM: we meet in Central
Park on the West-side of the 72nd St transverse. Please arrive a little early to drop
off your bag and be ready to start the warm-up at 7PM. At 7pm, jog 1 mile to warm-up,
finishing back at the bag drop area, to stretch and then run A PRE-HALF MARATHON
WORKOUT: 6x 1/4 on the westside roadway. This short, less intense pre-race workout
will help keep your legs fresh and race ready. Weather: Workouts will be held RAIN or
SHINE. Since the weather can be unpredictable, Coach Mike will be present at every
outdoor workout unless thunder, lightning and/or serious weather conditions are present.
If it is raining, you should bring an umbrella and a plastic garbage bag for your
belongings to keep them dry while you workout. Cancellation of the workout
will be sent out via Facebook OR If you aren’t sure if a workout will be held, please
feel free to contact Coach Mike: 917-579-7307 See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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A point or period of time associated with an event in the lifecycle of the resource
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Mike Keohane Coaching Committee Rachel Cutler, Chair Matt Anderson Marty
McElhiney The Weekly Indoor Training Update of Front Runners New York This
IS published weekly by Front Runners New York, Inc., a non-profit running and sports
organization for lesbians, gay men, bisexuals, transgender people, and their supporters.
Opinions expressed herein do not necessarily reflect the views of the club, its board or
its membership. All materials in this weekly are copyrighted by Front Runners New
York, Inc. 2015 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Photo (and photobomb) by Brenton
Bellomy New this season! FRNY will be using the McMillan Pace Calculator and creating a
spreadsheet of your race times and training times this season to keep track of your
progress this season and what pace you should be training at for different workouts. Go
to: https://www.mcmillanrunning.com/ and add in your most recent race time
and the calculator will give you training paces for every distance from a quarter of a
mile (400 meters) up to the marathon. If you haven’t raced lately you can add in your
approximate training pace. We will be running workouts throughout the season to help you
figure this out. Then enter those results into the Pace spreadsheet :
http://bit.ly/FRNYPaceSheet Any questions please contact Coach Mike at
coach@frny.org OUTDOOR WORKOUTS HAVE BEGUN! Outdoor workouts will run in Central
Park on tuesdays and thursdays at 7pm until May 21, when FRNY begins a workout at
BOTH Riverbank Track and in Central Park. Stay tuned! Please volunteer to watch bags
ONCE this season. Bag watchers are only needed at Central Park evening workouts. Click
on link below to sign up. Thanks! http://bit.ly/FRNYbagdroplist Tuesday,
7PM: we meet in Central Park on the West-side of the 72nd St
transverse. Please arrive a little early to drop off your bag and be ready to start the
warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to
stretch and then run 6x 1/2 on the westside and eastside roadways. Thursday
6:30am: we meet in Central Park on the West-side of the 72nd St transverse.
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workouts done by 7:15am. At 6:30am, we’ll stretch and then run: 2x the lower loop (3.4
�miles) as follows: 4 min pickup to 10K pace + 2 min easy recovery jo, repeat for 3.4
miles Thursday, 7PM: we meet in Central Park on the West-side of the 72nd St
transverse. At 7pm, jog 1 mile to warm-up, finishing back at the bag drop area,
to stretch and then run 2x the lower loop (3.4 miles) as follows: 4 min pickup to
10K pace + 2 min easy recovery jo, repeat for 3.4 miles Weather: Workouts will be held
RAIN or SHINE. Since the weather can be unpredictable, Coach Mike will be present at
every outdoor workout unless thunder, lightning and/or serious weather conditions are
present. If it is raining, you should bring an umbrella and a plastic garbage bag for
your belongings to keep them dry while you workout. Cancellation of the
workout will be sent out via Facebook OR If you aren’t sure if a workout will be held,
please feel free to contact Coach Mike: 917-579-7307 See you in the park!
Questions? Please feel free to email Coach Mike at coach@frny.org
if you have any training, gear, speed workout, or weather related questions.
�
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Information about rights held in and over the resource
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Document:Newsletters
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McElhiney The Weekly Indoor Training Update of Front Runners New York This
IS published weekly by Front Runners New York, Inc., a non-profit running and sports
organization for lesbians, gay men, bisexuals, transgender people, and their supporters.
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York, Inc. 2015 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org FRNY Boston Marathon Cheer Zone 2015We
go to great lengths! Go FRNY! FINALLY, OUTDOOR WORKOUTS WILL BEGIN THIS WEEK! If you are
training for the Brooklyn half, these workouts will help get you ready even if you
weren’t able to train much over the winter. Please volunteer to watch bags this week
on Tuesday or Thursday night! Email Coach Mike if can volunteer! The
BIG question for the Outdoor Season 2015: Do you want to have speed workouts on tuesday
AND thursday nights in Central Park OR like we’ve done in the past, run in Central Park
on tuesdays and at Riverbank State Park track on thursdays? Let me know at
coach@frny.org Outdoor workouts will run in Central Park on tuesdays and
thursdays at 7pm until the end of May. See you in the park! Tuesday, 7PM:
we meet in Central Park on the West-side of the 72nd St transverse. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM. At
7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then run
1x the lower loop + 4x 1/2 Thursday 6:30am: we meet in Central Park
on the West-side of the 72nd St transverse where the FRNY fun run meets. Since it
is the morning and people will need to get to work, I’ll try to get the workouts done by
7:15am. At 6:30am, we’ll stretch and then run: a 3.4 mile tempo run (2x around the lower
loop) at half marathon pace Thursday, 7PM: we meet in Central Park on
the West-side of the 72nd St transverse where the FRNY fun run meets. At
7pm, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then run
a 3.4 mile tempo run (2x around the lower loop) at half marathon pace
Weather: Workouts will be held RAIN or SHINE. Since the weather can be unpredictable,
Coach Mike will be present at every outdoor workout unless thunder, lightning and/or
serious weather conditions are present. If it is raining, you should bring an umbrella
and a plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure
if a workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions? Please feel free to email Coach Mike
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related questions.
�
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email_content: January 26, 2015 In This Issue Congrats to All Who Participated in
Yesterday’s One-Hour Swim!Indoor Tri and Super Bowl Party This WeekendCome Snowshoeing
or Cross-Country Skiing on Feb. 8thRemember to Fill Out the FRNY Membership SurveyThis
Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport Fernando Aguilar
Jeff Grossman
Marcus Woollen
Matt Frank
David Laurence
Shane Mueller
Allison McKenna
Roger Herr
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Congrats to All Who Participated in Yesterday’s One-Hour Swim!
FRNY had another strong showing at Hostos Community College yesterday, at the second
half of Team New York Aquatics’ One-Hour Swim this year. Between yesterday and the first
half of the event, held on Jan. 10th, we put together 12 solo swims and 7 relay teams,
not to mention our volunteer timers and cheer squad. Many of us participated both
weekends, or ran in the Fred Lebow Manhattan Half before yesterday’s swim!
Indoor Tri and Super Bowl Party This Weekend
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but
we want to keep our competitive edge through the winter. Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
�
After the race, everyone is welcome to head to Jeff Grossman’s for a Super Bowl party!
The party will start at 6, with kickoff at 6:30. Please RSVP so we can get a head count.
Jeff’s place is at 99 Jane St. (at the NW corner of Jane and Washington Streets in the
West Village). Remember to Fill Out the FRNY Membership Survey
The 2015 membership survey is now open! This is your opportunity to provide
feedback on what FRNY does well, what FRNY could do better, and share your vision for
the future of our club. This is also your chance to vote on this year’s Pride Run
Beneficiary.
Complete the survey before January 31st and you’ll be eligible to win one of two
complimentary entries to the Pride Run or a $25 gift certificate to JackRabbit
Sports! Raffle prize winners will be announced at the Front Runner Awards
Night. Click here to begin the 10-minute survey.
Come Snowshoeing or Cross-Country Skiing with Us on Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are
$10 and snowshoe rentals are $15 for the day or $7/hour. Cross-country ski rentals are
also available. There are two transportation options 1) take Metro North for
$26.50 round trip (and then a short cab ride) or 2) share a Zip car. For more info
or to RSVP, please email Rachel Cutler or Kerri Fox. This Week’s Swim Workout
We have switched to informal Monday night swims with pre-planned workout at Roosevelt
Island for January and February, followed by a stair workout led by Matt Frank. We will
not have anyone on deck as a coach and we should expect to be in lanes with swimmers not
from FRNY. Anyone swimming will need to be considerate of everyone else in their
lane. If you have questions, email the Multisport Committee!
Special snow notice: We’ll do our best to check with the pool tomorrow and spread the
word via Facebook if it’s closed. However, we may not find out in time to let everyone
know. If you’d like to get in touch with them yourselves, their website with contact
info is at http://rioc.ny.gov/Sportspark.htm. Most importantly, stay safe!
Warm Up:
200 freestyle/200 kick/200 pull
Drill:
200 one-arm freestyle (pull 6X then switch arms)
Main:
4X 200 freestyle (moderate speed)
6X50 fast--odds:kick/ evens:stroke (no freestyle)
6X 75 freestyle build (each 75 swum faster)
Warm Down:
100 ez choice
Yardage: 2450
Pool Toys: buoy/kick board
If you have any questions, email the Multisport Committee or Coach Kent!
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
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Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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email_content: January 18, 2015 In This Issue Welcome to Our New Committee Members!Come
Snowshoeing or Cross-Country Skiing on Feb. 8thRemember to Fill Out the FRNY Membership
SurveySave the DatesThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
�FRNY Multisport Fernando Aguilar
Jeff Grossman
Marcus Woollen
Matt Frank
David Laurence
Shane Mueller
Allison McKenna
Roger Herr
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Welcome to Our New Committee Members!
We’re excited to announce that Roger Herr, Dave Laurence, Alison McKenna, and Shane
Mueller have joined the multisport committee for the coming year! Don’t forget that you
don’t have to be a committee member to help us plan events. If you have any ideas or
suggestions for us, we’d love to hear them. As always, feel free to email us anytime at
multisport.frny@gmail.com. Join Us for Snowshoeing or Cross-Country Skiing on Feb.
8th Join us on Sunday, February 8th, for a cross-training day trip out of the
city! We will be going to Fahnestock Winter Park in Cold Spring, NY. Trail passes
for the day are $10 and snowshoe rentals are $15 for the day or $7/hour. Cross-country
ski rentals are also available. There are two transportation options 1) take Metro
North for $26.50 round trip (and then a short cab ride) or 2) share a Zip car. For
more info or to RSVP, please email Rachel Cutler or Kerri Fox.
Join Us for Snowshoeing or Cross-Country Skiing on Feb. 8th Remember to Fill Out the
FRNY Membership Survey
The 2015 membership survey is now open! This is your opportunity to provide
feedback on what FRNY does well, what FRNY could do better, and share your vision for
the future of our club. This is also your chance to vote on this year’s Pride Run
Beneficiary.
Complete the survey before January 31st and you’ll be eligible to win one of two
complimentary entries to the Pride Run or a $25 gift certificate to JackRabbit
Sports! Raffle prize winners will be announced at the Front Runner Awards
Night. Click here to begin the 10-minute survey. Save the Dates
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we
want to keep our competitive edge through the winter. Info and sign-ups are available at
http://www.jackrabbitsports.com/indtag00-winter15.
After the race, everyone is welcome to head to Jeff Grossman’s for a Super Bowl party!
The party will start at 6, with kickoff at 6:30. Please RSVP so we can get a head count.
This Week’s Swim Workout
We have switched to informal Monday night swims with pre-planned workout at Roosevelt
Island for January and February, followed by a stair workout led by Matt Frank. We will
not have anyone on deck as a coach and we should expect to be in lanes with swimmers not
from FRNY. Anyone swimming will need to be considerate of everyone else in their
lane. If you have questions, email the Multisport Committee!
WARM UP:
400 freestyle/200 kick
DRILL:
200 freestyle one-arm swim (odd laps right arm-left arm extended/even laps left arm-rt
arm extended)
MAIN:
400 freestyle/fourth lap 25 stroke-no freestyle sprint
4X 125 freestyle build (each 125 swum faster)
4X 50 sprint (even laps stroke-no freestyle)
WARM DOWN:
200 ez choice
YARDAGE:
2100
�
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Information about rights held in and over the resource
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Document:Newsletters
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email_content: January 11, 2015 In This Issue Congrats to Everyone Who Participated in
the One-Hour Swim on SaturdayIndoor Tri and Super Bowl Party on Feb. 1stCome Snowshoeing
or Cross-Country Skiing on Feb. 8thSwimming and Stair Climbing Continues at Roosevelt
Island on Monday NightsThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
�workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Congrats to Everyone Who Participated in the One-Hour Swim on Saturday!
FRNY had an amazing turnout, with seven solo swimmers, three relay teams, and army of
volunteers and cheerers!
If you missed it this weekend, you’ll have another opportunity on Sunday, Jan. 25th, at
Hostos Community College. The event is an annual fundraiser organized by Team New York
Aquatics. The proceeds this year go to benefit Callen-Lorde Center and the LGBT Advocacy
Project. Kent Lau will be organizing a cheer squad and a post-swim brunch, so be sure to
let him know if you’d like to be included.
Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056
Indoor Tri and Super Bowl Party on Feb. 1st
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but
we want to keep our competitive edge through the winter. Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
After the race, everyone is welcome to head to Jeff Grossman’s to watch the Super Bowl!
The party will start at 6, with kickoff at 6:30. Please RSVP so we can get a
head count.
Come Snowshoeing or Cross-Country Skiing On Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to
Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are $10 and snowshoe
rentals are $15 for the day or $7/hour. Cross-country ski rentals are also
available. There are two transportation options 1) take Metro North for $26.50
round trip (and then a short cab ride) or 2) share a Zip car. For more info or to
RSVP, please email Rachel Cutler or Kerri Fox.
Swimming and Stair Climbing Continues at Roosevelt Island on Monday Nights
Just as a reminder, we will not have anyone on deck as a coach and we should expect to
be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
We’ll be swimming from 7:30-8:15 p.m., and Matt Frank will be leading an eight-story
stair-climbing workout at 8:35.
The pool is part of the Sportspark run by the Roosevelt Island Operating
Corporation. To get there, either:
a) Take the tram from 59th & 2nd to Roosevelt
Island.
b) Take the F to Roosevelt Island. When you exit,
keep going in the same direction until you see the tram.
In either case, follow the red awning downriver until it ends. Then take a left,
going up the stairs, across the building, and down to the pool entrance. Here’s
a map.
We won’t be collecting punch cards but the pool does charge a $7 admission fee for
non-residents.
Please feel free to contact Matt or multisport@frny.org with any questions.
This Week’s Swim Workout - Roosevelt Island
�
WU:
200 freestyle/200 kick (no board)/200 stroke (no free)
DRILL: 2X 100 swim on side (one arm extended/alternate sides)
MAIN:
4X 50 freestyle (odds build/evens negative split)
3X 100 kick (no board)
2X 175 free (moderate)+50 stroke (no free)
8X 25 variable sprint (first 12.5 yards moderate/second 12.5 fast)
WD: 200 freestyle ez
Yardage: 2050
If you have any questions, email the Multisport Committee or Coach Kent!
�
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2015
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Information about rights held in and over the resource
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email_content: January 11, 2015 In This Issue Congrats to Everyone Who Participated in
the One-Hour Swim on SaturdayIndoor Tri and Super Bowl Party on Feb. 1stCome Snowshoeing
or Cross-Country Skiing on Feb. 8thSwimming and Stair Climbing Continues at Roosevelt
Island on Monday NightsThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
�workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Congrats to Everyone Who Participated in the One-Hour Swim on Saturday!
FRNY had an amazing turnout, with seven solo swimmers, three relay teams, and army of
volunteers and cheerers!
If you missed it this weekend, you’ll have another opportunity on Sunday, Jan. 25th, at
Hostos Community College. The event is an annual fundraiser organized by Team New York
Aquatics. The proceeds this year go to benefit Callen-Lorde Center and the LGBT Advocacy
Project. Kent Lau will be organizing a cheer squad and a post-swim brunch, so be sure to
let him know if you’d like to be included.
Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056
Indoor Tri and Super Bowl Party on Feb. 1st
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but
we want to keep our competitive edge through the winter. Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
After the race, everyone is welcome to head to Jeff Grossman’s to watch the Super Bowl!
The party will start at 6, with kickoff at 6:30. Please RSVP so we can get a
head count.
Come Snowshoeing or Cross-Country Skiing On Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to
Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are $10 and snowshoe
rentals are $15 for the day or $7/hour. Cross-country ski rentals are also
available. There are two transportation options 1) take Metro North for $26.50
round trip (and then a short cab ride) or 2) share a Zip car. For more info or to
RSVP, please email Rachel Cutler or Kerri Fox.
Swimming and Stair Climbing Continues at Roosevelt Island on Monday Nights
Just as a reminder, we will not have anyone on deck as a coach and we should expect to
be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
We’ll be swimming from 7:30-8:15 p.m., and Matt Frank will be leading an eight-story
stair-climbing workout at 8:35.
The pool is part of the Sportspark run by the Roosevelt Island Operating
Corporation. To get there, either:
a) Take the tram from 59th & 2nd to Roosevelt
Island.
b) Take the F to Roosevelt Island. When you exit,
keep going in the same direction until you see the tram.
In either case, follow the red awning downriver until it ends. Then take a left,
going up the stairs, across the building, and down to the pool entrance. Here’s
a map.
We won’t be collecting punch cards but the pool does charge a $7 admission fee for
non-residents.
Please feel free to contact Matt or multisport@frny.org with any questions.
This Week’s Swim Workout - Roosevelt Island
�
WU:
200 freestyle/200 kick (no board)/200 stroke (no free)
DRILL: 2X 100 swim on side (one arm extended/alternate sides)
MAIN:
4X 50 freestyle (odds build/evens negative split)
3X 100 kick (no board)
2X 175 free (moderate)+50 stroke (no free)
8X 25 variable sprint (first 12.5 yards moderate/second 12.5 fast)
WD: 200 freestyle ez
Yardage: 2050
If you have any questions, email the Multisport Committee or Coach Kent!
�
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mid-year; thus, not complete
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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email_content: January 11, 2015 In This Issue Congrats to Everyone Who Participated in
the One-Hour Swim on SaturdayIndoor Tri and Super Bowl Party on Feb. 1stCome Snowshoeing
or Cross-Country Skiing on Feb. 8thSwimming and Stair Climbing Continues at Roosevelt
�Island on Monday NightsThis Week’s Swim Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Congrats to Everyone Who Participated in the One-Hour Swim on Saturday!
FRNY had an amazing turnout, with seven solo swimmers, three relay teams, and army of
volunteers and cheerers!
If you missed it this weekend, you’ll have another opportunity on Sunday, Jan. 25th, at
Hostos Community College. The event is an annual fundraiser organized by Team New York
Aquatics. The proceeds this year go to benefit Callen-Lorde Center and the LGBT Advocacy
Project. Kent Lau will be organizing a cheer squad and a post-swim brunch, so be sure to
let him know if you’d like to be included.
Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056
Indoor Tri and Super Bowl Party on Feb. 1st
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but
we want to keep our competitive edge through the winter. Info and sign-ups are available
at http://www.jackrabbitsports.com/indtag00-winter15.
After the race, everyone is welcome to head to Jeff Grossman’s to watch the Super Bowl!
The party will start at 6, with kickoff at 6:30. Please RSVP so we can get a
head count.
Come Snowshoeing or Cross-Country Skiing On Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to
Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are $10 and snowshoe
rentals are $15 for the day or $7/hour. Cross-country ski rentals are also
available. There are two transportation options 1) take Metro North for $26.50
round trip (and then a short cab ride) or 2) share a Zip car. For more info or to
RSVP, please email Rachel Cutler or Kerri Fox.
Swimming and Stair Climbing Continues at Roosevelt Island on Monday Nights
Just as a reminder, we will not have anyone on deck as a coach and we should expect to
be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
We’ll be swimming from 7:30-8:15 p.m., and Matt Frank will be leading an eight-story
stair-climbing workout at 8:35.
The pool is part of the Sportspark run by the Roosevelt Island Operating
Corporation. To get there, either:
a) Take the tram from 59th & 2nd to Roosevelt
Island.
b) Take the F to Roosevelt Island. When you exit,
keep going in the same direction until you see the tram.
In either case, follow the red awning downriver until it ends. Then take a left,
going up the stairs, across the building, and down to the pool entrance. Here’s
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We won’t be collecting punch cards but the pool does charge a $7 admission fee for
non-residents.
�
Please feel free to contact Matt or multisport@frny.org with any questions.
This Week’s Swim Workout - Roosevelt Island
WU:
200 freestyle/200 kick (no board)/200 stroke (no free)
DRILL: 2X 100 swim on side (one arm extended/alternate sides)
MAIN:
4X 50 freestyle (odds build/evens negative split)
3X 100 kick (no board)
2X 175 free (moderate)+50 stroke (no free)
8X 25 variable sprint (first 12.5 yards moderate/second 12.5 fast)
WD: 200 freestyle ez
Yardage: 2050
If you have any questions, email the Multisport Committee or Coach Kent!
�
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mid-year; thus, not complete
Dublin Core
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2015
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email_content: January 4, 2015 In This Issue Join Us for Swimming and Stair Climbing at
�Roosevelt Island Tomorrow!Interested in Joining the Multisport Committee?One-Hour Swim
Starts This WeekendCome Snowshoeing or Cross-Country Skiing On Feb. 8thThis Week’s Swim
Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for Swimming and Stair Climbing at Roosevelt Island Tomorrow!
We look forward to seeing everyone at Roosevelt Island tomorrow night for the first of
our INFORMAL SWIMS there! We will not have anyone on deck as a coach and we should
expect to be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
We’ll be swimming from 7:30-8:15 p.m., and Matt Frank will be leading an eight-story
stair-climbing workout at 8:30.
The pool is part of the Sportspark run by the Roosevelt Island Operating Corporation. To
get there, either:
a) Take the tram from 59th & 2nd to Roosevelt Island.
b) Take the F to Roosevelt Island. When you exit,
keep going in the same direction until you see the tram.
In either case, follow the red awning downriver until it ends. Then take a left,
going up the stairs, across the building, and down to the pool entrance. Here’s a map.
We won’t be collecting punch cards but the pool does charge a $7 admission fee for
non-residents.
Please feel free to contact Matt or multisport@frny.org with any questions.
Interested in Joining the Multisport Committee?
We’re looking for new committee members to help us strategize, pick goal races, organize
events, and put together the weekly multisport email in the coming year! For more info,
or if you think you might be interested, please get in touch with us
at multisport@frny.org by January 5th.
One-Hour Swim Starts This Weekend
The One-Hour Swim is back, starting this Saturday! Kent Lau is organizing a group photo
at 3:00 followed by brunch. Details will be in Facebook invite, so please let us know if
you haven’t gotten one and would like to.
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
Heats are filling up quickly, so please be sure to sign up ASAP if you’d like to swim.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters and cheerleaders!
Let us know when you’re swimming. If you want to be on a relay team-we’ll put one
together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056
�
Come Snowshoeing or Cross-Country Skiing On Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to
Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are $10 and snowshoe
rentals are $15 for the day or $7/hour. Cross-country ski rentals are also
available. There are two transportation options 1) take Metro North for $26.50
round trip (and then a short cab ride) or 2) share a Zip car. For more info or to
RSVP, please email Rachel Cutler or Kerri Fox.
Save the Dates
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we
want to keep our competitive edge through the winter. Info and sign-ups are available at
http://www.jackrabbitsports.com/indtag00-winter15. After the race, Jeff Grossman will be
hosting a Super Bowl party starting at 6:00! Please RSVP for the party so we can get a
head count.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this summer’s
event and want guaranteed entry for the next year, you can sign up for a volunteer shift
that doesn’t conflict with the race (packet pickup, bike check-in, etc.).
nyctrivolunteers.eventbrite.com
This Week’s Swim Workout - Roosevelt Island
WU:
400 swim
DRILL:
100 bilateral breathing-each lap (3 breaths/5 breaths/3 breaths/etc...)
MAIN:
10X (75swim + 25k no board)
200 free (moderate speed)
4X 25 sprint! (3 breaths or fewer + fast&strong kicking)
WD:
100 ez swim (no freestyle)
Total Yardage: 1900
If you have any questions, email the Multisport Committee or Coach Kent!
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2015
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Dublin Core
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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email_content: January 4, 2015 In This Issue Join Us for Swimming and Stair Climbing at
�Roosevelt Island Tomorrow!Interested in Joining the Multisport Committee?One-Hour Swim
Starts This WeekendCome Snowshoeing or Cross-Country Skiing On Feb. 8thThis Week’s Swim
Workout
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for Swimming and Stair Climbing at Roosevelt Island Tomorrow!
We look forward to seeing everyone at Roosevelt Island tomorrow night for the first of
our INFORMAL SWIMS there! We will not have anyone on deck as a coach and we should
expect to be in lanes with swimmers not from FRNY. Anyone swimming will need to be
considerate of everyone else in their lane.
We’ll be swimming from 7:30-8:15 p.m., and Matt Frank will be leading an eight-story
stair-climbing workout at 8:30.
The pool is part of the Sportspark run by the Roosevelt Island Operating Corporation. To
get there, either:
a) Take the tram from 59th & 2nd to Roosevelt Island.
b) Take the F to Roosevelt Island. When you exit,
keep going in the same direction until you see the tram.
In either case, follow the red awning downriver until it ends. Then take a left,
going up the stairs, across the building, and down to the pool entrance. Here’s a map.
We won’t be collecting punch cards but the pool does charge a $7 admission fee for
non-residents.
Please feel free to contact Matt or multisport@frny.org with any questions.
Interested in Joining the Multisport Committee?
We’re looking for new committee members to help us strategize, pick goal races, organize
events, and put together the weekly multisport email in the coming year! For more info,
or if you think you might be interested, please get in touch with us
at multisport@frny.org by January 5th.
One-Hour Swim Starts This Weekend
The One-Hour Swim is back, starting this Saturday! Kent Lau is organizing a group photo
at 3:00 followed by brunch. Details will be in Facebook invite, so please let us know if
you haven’t gotten one and would like to.
For the last 3 years, FRNY has sent a big contingent to this annual fundraiser organized
by Team New York Aquatics. The goal is to get in the water, swim for 60 minutes
continuously, then get out. The object is to see how far you can go, and get sponsors
for the distance you swim. This year’s recipients of the fundraising are Callen-Lorde
Center and the LGBT Advocacy Project.
Heats are filling up quickly, so please be sure to sign up ASAP if you’d like to swim.
We’re arranging group photos and dinners after everyone swims. If you’re not swimming,
we need volunteer lap counters and cheerleaders!
Let us know when you’re swimming. If you want to be on a relay team-we’ll put one
together for you! Register here to swim:
https://www.clubassistant.com/club/cl.cfm?c=1056
�
Come Snowshoeing or Cross-Country Skiing On Feb. 8th
Join us on Sunday, February 8th, for a cross-training day trip out of the city! We
will be going to
Fahnestock Winter Park in Cold Spring, NY. Trail passes for the day are $10 and snowshoe
rentals are $15 for the day or $7/hour. Cross-country ski rentals are also
available. There are two transportation options 1) take Metro North for $26.50
round trip (and then a short cab ride) or 2) share a Zip car. For more info or to
RSVP, please email Rachel Cutler or Kerri Fox.
Save the Dates
Jackrabbit Indoor Tri (at Asphalt Green) (February 1) - Baby it’s cold outside, but we
want to keep our competitive edge through the winter. Info and sign-ups are available at
http://www.jackrabbitsports.com/indtag00-winter15. After the race, Jeff Grossman will be
hosting a Super Bowl party starting at 6:00! Please RSVP for the party so we can get a
head count.
NYC Triathlon (July 19, volunteer registration now open). If you’re racing this summer’s
event and want guaranteed entry for the next year, you can sign up for a volunteer shift
that doesn’t conflict with the race (packet pickup, bike check-in, etc.).
nyctrivolunteers.eventbrite.com
This Week’s Swim Workout - Roosevelt Island
WU:
400 swim
DRILL:
100 bilateral breathing-each lap (3 breaths/5 breaths/3 breaths/etc...)
MAIN:
10X (75swim + 25k no board)
200 free (moderate speed)
4X 25 sprint! (3 breaths or fewer + fast&strong kicking)
WD:
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Total Yardage: 1900
If you have any questions, email the Multisport Committee or Coach Kent!
�
Dublin Core
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A point or period of time associated with an event in the lifecycle of the resource
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Document:Newsletters
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Year:2015
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A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
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Dash & Splash, July 28th! This Week’s Swim Workout Some Important
Things to Note: Signing up in advance is required in order to attend our Monday Night
swim workouts Click here for the sign-up sheet (always posted the
previous Tuesday morning, usually about 7:15). Be sure to become familiar with
our swim policies. Let your teammates know what you are training for! Add
your upcoming events to our race calendar. If you signed up for a Monday swim but
can’t make it, please email multisport@frny.org ASAP so that we can pass the
word along to people on the wait list. Also, be sure to secure your
belongings while you’re in the pool - keeping them in the locker room may be
insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org Good Luck at the NYC
Tri! If you’re racing on Sunday - or would just like to cheer on your teammates our rendezvous point will be the near the running loop around Bethesda Fountain, just
before the finish line. Come by when you’re done to regroup and stick around for a team
photo! Please be sure to let us know if you’re competing so we’ll know to
look for you. Other upcoming featured races include .... July 26th
- Grimaldo’s Mile, Brighton Beach - Open-water swim Aug. 9th - Staten Island
Tri/Duathlon, Staten Island - Sprint triathlon or duathlon, relays available
Sept. 13th - Toughman Tri, Croton, NY - Half-Ironman and national aquabike
championship, relays available. Register with discount code TMFR25. Oct. 4th Mightyman Montauk, Montauk, NY - Sprint, olympic, or half-Ironman triathlon,
relays available Join Us for Our Second-Annual Dash & Splash,
July 28th! We’ll be having a special, combo run & swim workout in Central
Park. The usual Tuesday night hill workout will start and finish (a little early) near
Lasker Pool at 110th St. Afterwards we’ll cool off with a group swim! Please note though
that in order to swim you’ll need to already have a Lasker swim card. NYC Parks has all
the details you need about pool registration, including at Lasker.
This Week’s Swim Workout Please note that the
Sacred Heart pool will be closed on Aug. 3rd, 10th, and 17th. (As an alternative in the
meanwhile, consider signing up for one of the many NYC public pools that just opened for
the season!). If you’d like to take part, simply add your name to the
weekly sign-up sheet here to save a spot: http://goo.gl/ybSOT3 As always, your
first swim with us is free! You do, however, have to be a current member of FRNY. All
you need to bring is a swimsuit, towel, and goggles. The pool is at 406 E. 91st St. bet.
1st and York, and the swim is from 7:45-8:45 (although you should get there by 7:30 to
leave time to sign in and change). Let us know if you have any questions of
course, and we hope to see you there! WARM UP: 150freestyle+25free
drill+25 kick (X2) DRILL: Hypoxic Sets 200 yards First lap 4 breaths/second
lap 3 breaths/third lap 2 breaths/4 lap 1 breath (X2) MAIN: 4X 125free descend 10
sec rest 4X 75free+25 stroke (80%) 2X200free (80%) 10 sec rest -30 sec rest400free (90%) WARM DOWN: 100free ez YARDAGE: 2,400 (varies by
lane) If you have any questions, email the Multisport Committee or
Coach Kent
�
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Clinic! Are You Competing in the NYC Tri? This Week’s Swim Workout Some
�Important Things to Note: Signing up in advance is required in order to attend our
Monday Night swim workouts Click here for the sign-up sheet (always
posted the previous Tuesday morning, usually about 7:15). Be sure to become familiar
with our swim policies. Let your teammates know what you are training for!
Add your upcoming events to our race calendar. If you signed up for a Monday swim
but can’t make it, please email multisport@frny.org ASAP so that we can pass
the word along to people on the wait list. Also, be sure to secure
your belongings while you’re in the pool - keeping them in the locker room may be
insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org (photo credit: Tom
Henning) Congrats to All Who Participated in Our Beginners’ Swim Clinic!
Tomorrow, Monday, Jul 6 is the sixth and last workout of our popular
New Swimmer clinic. Give it up for guest coaches Heath Wagner, Jonathan Smith, Kevin Wu,
and Dan Ferguson. Congrats goes to all our clinic graduates, especially Binh Hynn
and Partrick Barth for perfect attendance! July 6th - New Swimmers
Clinic #6: Video Clinic and Graduation DECK STRETCHES: Neck: 1. Right hand
grab left ear from behind hold for 10 sec. 2. Lt hand grab rt ear from behind hold for
10. 3. Rt ear to rt shoulder hold for 10 4. Lt ear to lt shoulder hold for 10
WARM UP: 2X 50 freestyle ez (instructor evaluation) 2x 50 kick w board 2X 50 pull
w buoy 2X 50 freestyle ez VIDEO CLINIC: 25 yards video from front+25
yards video from side WARM DOWN: 100 freestyle ez GROUP PHOTO+ DINNER
Are You Competing in the NYC Tri? If so, please be sure to let us know so we can
look for you and coordinate a meeting spot! Other upcoming featured races include
.... July 19th - NYC Triathlon - Olympic-distance triathlon July 26th Grimaldo’s Mile, Brighton Beach - Open-water swim Aug. 9th - Staten Island
Tri/Duathlon, Staten Island - Sprint triathlon or duathlon, relays available
Sept. 13th - Toughman Tri, Croton, NY - Half-Ironman and national aquabike
championship, relays available. Register with discount code TMFR25. Oct. 4th Mightyman Montauk, Montauk, NY - Sprint, olympic, or half-Ironman triathlon,
relays available This Week’s Swim Workout Please note that the Sacred Heart pool
will be closed on Aug. 3rd, 10th, and 17th. (As an alternative in the meanwhile,
consider signing up for one of the many NYC public pools that just opened for the
season!). If you’d like to take part, simply add your name to the weekly
sign-up sheet here to save a spot: http://goo.gl/ybSOT3 As always, your first
swim with us is free! You do, however, have to be a current member of FRNY. All you need
to bring is a swimsuit, towel, and goggles. The pool is at 406 E. 91st St. bet. 1st and
York, and the swim is from 7:45-8:45 (although you should get there by 7:30 to leave
time to sign in and change). Let us know if you have any questions of course, and
we hope to see you there! WARM UP: 400 freestyle DRILL:
T-starts MAIN: 8X75 kick/drill/swim (10 sec rest) 4X 100
freestyle descend 2X 200 freestyle (80%) relays (25’s) Total Yardage:
1900 If you have any questions, email the Multisport Committee or
Coach Kent
�
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A point or period of time associated with an event in the lifecycle of the resource
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Things to Note: Signing up in advance is required in order to attend our Monday Night
swim workouts Click here for the sign-up sheet (always posted the
previous Tuesday morning, usually about 7:15). Be sure to become familiar with
our swim policies. Let your teammates know what you are training for! Add
your upcoming events to our race calendar. If you signed up for a Monday swim but
can’t make it, please email multisport@frny.org ASAP so that we can pass the
word along to people on the wait list. Also, be sure to secure your
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insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org (photo credit: Tom
Henning) Beginners’ Swim Clinic Continues Tonight It’s not too late to join our
first-ever beginners’ clinic, designed for people who would like to swim with us but
don’t yet feel comfortable coming to a regular workout. It will have a structured,
progressive syllabus and guided instruction, intended to get everyone up to speed to
participate in the weekly Monday swims. The topics to be covered include:
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into wall and stretch rotator cuffs/pectorals Lean into wall stretch upper and lower
back WARM UP: 2X 25 freestyle (coach evaluation) DRILLS: (Shallow End) 1.
Hold board with both hands, freestyle kick, pull, switch hands, repeat Demo Repeat drill
2. Catch-up Demo Repeat drill 3. (with fins) Swim on left side Demo
Repeat drill 4. (with fins) 6-kick switch Demo Repeat drill July 6th - Graduation
If you’d like to take part, simply add your name to the weekly sign-up sheet here
to save a spot: http://goo.gl/ybSOT3 As always, your first swim with us is free!
You do, however, have to be a current member of FRNY. All you need to bring is a
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swim is from 7:45-8:45 (although you should get there by 7:30 to leave time to sign in
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you there! This Week’s Swim Workout WARM UP: 200 freestyle/200 drill/200
freestyle DRILL: Bilateral Breathing 200 yards Breathe every 3/5/7 strokes
MAIN: 2X 150 freestyle 3X 50 stroke (80%) 10 sec rest 200 fr (80%) 2X 50 kick (no board)
15 sec rest 4X 75 fr (90%) 15 sec rest 8X 25 odds: ez/evens: fast (40 sec) WARM DOWN:
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�
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Email newsletter
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2015
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Information about rights held in and over the resource
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Document:Newsletters
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Year:2015
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Featured Races This Week’s Swim Workout Some Important Things to Note:
�Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15). Be sure to become familiar with
our swim policies. Let your teammates know what you are training for! Add
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word along to people on the wait list. Also, be sure to secure your
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insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org Beginners’ Swim Clinic
Continues Tonight It’s not too late to join our first-ever beginners’ clinic,
designed for people who would like to swim with us but don’t yet feel comfortable coming
to a regular workout. It will have a structured, progressive syllabus and guided
instruction, intended to get everyone up to speed to participate in the weekly Monday
swims. The topics to be covered include: June 22nd - Pulling DECK:
shoulder/rotator cuff/neck stretches WARM UP: 2X25 freestyle (coach evaluation)
MAIN (shallow end w. buoy): Zipper Drill Demo Zipper Finger Tip Drag Drill
Demo Finger Tip Shoulder Tap Drill Demo Shoulder Tap (deep end w. hand
paddles) Repeat above WARM DOWN: freestyle June 29th - Rotation & gliding
July 6th - Graduation If you’d like to take part, simply add your name to the
weekly sign-up sheet here to save a spot: http://goo.gl/ybSOT3 As always, your
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leave time to sign in and change). Let us know if you have any questions of
course, and we hope to see you there! Upcoming Featured Races These are
events where we’d like to organize a large FRNY contingent. No matter your interests or
experience level, you should find something just right for you. We’ve included discount
codes where we have them as of now, and we’ll keep you posted about the others. Don’t
forget to use the Facebook group page to let us know what events you’re signed up
for!July 19th -NYC Triathlon - Olympic-distance triathlonJuly 26th -Grimaldo’s Mile,
Brighton Beach - Open-water swimAug. 9th -Staten Island Tri/Duathlon, Staten Island Sprint triathlon or duathlon, relays availableSept. 13th - Toughman Tri, Croton,
NY - Half-Ironman and national aquabike championship, relays available. Register
with discount code TMFR25.Oct. 4th -Mightyman Montauk, Montauk, NY - Sprint, olympic, or
half-Ironman triathlon, relays available This Week’s Swim Workout WARM UP: 4X
(100 freestyle + 25 kick) DRILL: Sighting (25 of each) doggie
paddle/alligator/lifeguard/freestyle repeat MAIN: 400 freestyle (each 100 swum
faster) 16X50 (10 sec rest btw 50’s) first 50: EZ/HARD second 50: HARD/EZ third 50:
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Yardage: 1900 If you have any questions, email the Multisport Committee or Coach
Kent
�
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Title
A name given to the resource
Newsletters, 2015
Description
An account of the resource
mid-year; thus, not complete
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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2015_Multisport Weekly Update 06-22-2015_1121441462886.pdf
Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
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http://archives.frny.org/files/original/49d8000ee02f9c391ae25b0a30ba87e5.pdf
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Sunday! Beginners’ Swim Clinic Continues Tomorrow This Week’s Swim Workout
Some Important Things to Note: Signing up in advance is required in order to attend our
Monday Night swim workouts Click here for the sign-up sheet (always
posted the previous Tuesday morning, usually about 7:15). Be sure to become familiar
with our swim policies. Let your teammates know what you are training for!
Add your upcoming events to our race calendar. If you signed up for a Monday swim
but can’t make it, please email multisport@frny.org ASAP so that we can pass
the word along to people on the wait list. Also, be sure to secure
your belongings while you’re in the pool - keeping them in the locker room may be
insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org Join Us in Asbury Park
for the Jersey Shore Triathlon on Sunday! If you’re going to be there, please be
sure to email us or let us know on our Facebook page so we can be sure to include you in
group events! If you haven’t registered yet, you can sign up for the sprint or olympic
distance triathlon, the aquavelo (swimming & biking), or the duathlon (running &
biking) with discount code FRNY15 to save $15. More info about the race is available
from Split Second Racing. Other featured races this season include ....
July 19th - NYC Triathlon - Olympic-distance triathlon July 26th - Grimaldo’s
Mile, Brighton Beach - Open-water swim Aug. 9th - Staten Island Tri/Duathlon,
Staten Island - Sprint triathlon or duathlon, relays available Sept. 13th Toughman Tri, Croton, NY - Half-Ironman and national aquabike championship,
relays available. Register with discount code TMFR25. Oct. 4th - Mightyman
Montauk, Montauk, NY - Sprint, olympic, or half-Ironman triathlon, relays
available Beginners’ Swim Clinic Continues Tomorrow It’s not too late to join our
first-ever beginners’ clinic, designed for people who would like to swim with us but
don’t yet feel comfortable coming to a regular workout. It will have a structured,
progressive syllabus and guided instruction, intended to get everyone up to speed to
participate in the weekly Monday swims. The topics to be covered include: June
15th - Kicking ON DECK STRETCHING: 1 a. Calves 1 b. Quads 1 c. Hamstrings 1 d. Ankles
WARM UP: 2X 25 yards freestyle swim (coach evaluation) DRILL: (shallow
end) 2 a. Kick w board 25 yards 2 b. Heath Demo 2 c. Kick w board 3 a. Kick
on back w board (over knees) 25 yards 3 b. Heath Demo 3 c. Kick on back w boards
DRILL: (deep end) Repeat above WARM DOWN: Freestyle swim 25 yards June 22nd
- Pulling June 29th - Rotation & gliding July 6th - Graduation If you’d like
to take part, simply add your name to the weekly sign-up sheet here to save a spot:
http://goo.gl/ybSOT3 As always, your first swim with us is free! You do, however,
have to be a current member of FRNY. All you need to bring is a swimsuit, towel, and
goggles. The pool is at 406 E. 91st St. bet. 1st and York, and the swim is from
7:45-8:45 (although you should get there by 7:30 to leave time to sign in and change).
Let us know if you have any questions of course, and we hope to see you
there! This Week’s Swim Workout WU: 400 freestyle OPEN WATER
DRILLS: Dolphin + T-starts MAIN: 6X 75 (kick/drill/swim by 25’s) 5 sec rest btw
75’s 2X 200 freestyle (80%) 15 sec rest 3X 50 build (each 50 swum faster) 5 sec rest btw
50’s 400 (80%) -30 sec rest- 4X 50 sprint! WARM DOWN; 100 ez (no freestyle)
Total Yardage: 2100 (varies by lane) If you have any
questions, email the Multisport Committee or Coach Kent
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
Newsletters, 2015
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An account of the resource
mid-year; thus, not complete
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
2015_Multisport Weekly Update 06-15-2015_1121371331427.pdf
Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015
-
http://archives.frny.org/files/original/6ec23fb393acc5c49666fb16cc9126fa.pdf
2079e684e32668c6fc954d69763ecaea
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}; May 26, 2015 In This Issue Beginners’ Swim Clinic Starts This Monday, June 1st! Bike
Training Ride On Saturday, June 6th This Year’s Featured Races Start Next Month - Sign
Up for the Pride Ride and the Jersey Shore Triathlon Some Important Things
to Note: Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15). Be sure to become familiar with
our swim policies. Let your teammates know what you are training for! Add
your upcoming events to our race calendar. If you signed up for a Monday swim but
can’t make it, please email multisport@frny.org ASAP so that we can pass the
word along to people on the wait list. Also, be sure to secure your
belongings while you’re in the pool - keeping them in the locker room may be
insufficient, even with a lock. Swim Coach Kent Lau FRNY Multisport Fernando
Aguilar Jeff Grossman Marcus Woollen Matt Frank David Laurence Shane
Mueller Alison McKenna Roger Herr Front Runners New York P.O.
Box 230087 New York, NY 10023 membership@frny.org Beginners’ Swim Clinic
Starts This Monday, June 1st! Come join us for a five-part swim clinic starting
on Monday. The clinic is designed for people who would like to swim with us but don’t
yet feel comfortable coming to a regular workout. It will have a structured, progressive
syllabus and guided instruction, designed to get everyone up to speed to participate in
the weekly Monday swims. The topics to be covered include: June 1st - Stretching
& breathing June 8th - Body position in the water June 15th - Kicking June 22nd Pulling June 29th - Gliding July 6th - Graduation! If you’d like to take part,
simply add your name to the weekly sign-up sheet here to save a spot:
http://goo.gl/ybSOT3 As always, your first swim with us is free! You do, however,
have to be a current member of FRNY. All you need to bring is a swimsuit, towel,
goggles, and a swim cap. Let us know if you have any questions of course, and we hope to
see you there! Bike Training Ride On Saturday, June 6th FernandoAguilar
will be hosting a training ride on Saturday, June 6th, to get riders ready for the Pride
Ride the following weekend. The group will meet in two locations - at 72nd
Street & Riverside Drive at 7:30 am and before we go up the ramp on the New York
Side of the GW Bridge at 8 am. We ride along 9W to Kiku Restaurant, then
stop and turn around. We’ll do continuous loops between Kiku and East Clinton Avenue,
which is 5 miles each way. This goal will be to get our mileage up and to get our legs
spinning on the flats. Since it’s back and forth, people will be able to go at their own
pace, racking up mileage without getting lost. Please RSVP to
multisport.frny@gmail.com so we know to expect you. Also, In order to bike with us this
year, you’ll need to sign up in advance on our list of riders. Let us know if you’d like
to be added to list. We have a maximum of 100 spots, so please be sure you’d like to
ride first, but if you do then don’t delay! up if you have any questions - looking
forward to seeing you there! This Year’s Featured Races Start Next Month - Sign
Up for the Pride Ride and the Jersey Shore Triathlon! These are events
where we’d like to organize a large FRNY contingent. No matter your interests or
experience level, you should find something just right for you. We’ve included discount
codes where we have them as of now, and we’ll keep you posted about the others.
Don’t forget to use the Facebook group page to let us know what events you’re signed up
for! June 14th - Pride Ride - Bike ride with 15, 30, 60, or 100-mile
options June 21st - Jersey Shore Triathlon, Asbury Park, NJ - Sprint or
olympic-distance triathlon, aquavelo, or duathlon. We believe that relays will be
available but will confirm. Use discount code FRNY15 for $15 off of the Six Flags, War
at the Shore, or Jersey Girls triathlons, or FRNY for $3 off of the Nav-e-Sink swim.
July 19th - NYC Triathlon - Olympic-distance triathlon. While this year’s race is
sold out except for charity registration, volunteering will guarantee a spot for next
year. More info about volunteer opportunities to follow. July 26th Grimaldo’s Mile, Brighton Beach - Open-water swim Aug. 9th - Staten Island
Tri/Duathlon, Staten Island - Sprint triathlon or duathlon, relays available
Sept. 13th - Toughman Tri, Croton, NY - Half-Ironman and national
aquabike championship, relays available. Register with discount code TMFR25. Oct.
4th - Mightyman Montauk, Montauk, NY - Sprint, olympic, or half-Ironman triathlon,
relays available
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
Newsletters, 2015
Description
An account of the resource
mid-year; thus, not complete
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
2015_Multisport Weekly Update 05-26-2015_1121191865367.pdf
Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2015
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2015