6
25
243
-
http://archives.frny.org/files/original/362147efab952d3a12d34fb8a67571e9.pdf
7d122d28de02021eef91fa266103a728
PDF Text
Text
�{
"id": "1121038843033",
"name": "Multisport Update 05\/18\/2015",
"subject": "Multisport Weekly Update 05\/18\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-05-12T13:04:04.278Z",
"modified_date": "2015-05-18T15:15:31.382Z",
"last_run_date": "2015-05-18T15:15:31.379Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-05-18-2015.html?soid=1101
657017564&aid=qBOU3DU0hj0",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 209,
"opens": 110,
"clicks": 17,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/goo.gl\/ybSOT3",
"url_uid": "1120683872573",
"click_count": 6
},
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 2
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
�"click_count": 0
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 1
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 6
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-swim",
"url_uid": "1116227073759",
"click_count": 3
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 3
�}
]
}
email_content: Multisport Weekly Update 05/18/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=qBOU3DU0hj0&c=3&r=1"
}; May 18, 2015 In This Issue This Year’s Featured Races Start Next Month - Sign Up for
the Pride Ride and the Jersey Shore Triathlon! Come Swim with Us - First Swim is Free!
Ride with Us! 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 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 Come Swim with Us - First Swim is
Free! Join us for a swim workout every Monday night - everyone is welcome! The
workouts are perfect not only for triathletes but also for people who want to
cross-train or who are recovering from injuries. We have lanes available for all
different paces, so no need to worry if you feel you might be slow, or if it’ll be your
first time at a group swim workout. Your first swim with us is free so you can come
check out our brand new pool. The only requirement is that you be a member of FRNY and
comfortable swimming and breathing for 75 yards, including in the deep end.
The swims are from 7:45-8:45 pm, and we have six lanes all to ourselves. The pool is
inside the Sacred Heart Athletics and Wellness Center, at 406 E. 91st St., between First
and York. The sign-up sheet is available at http://goo.gl/ybSOT3. The pool is a
few minutes walk from the 4/5/6 stop at 86th & Lex. Other options for getting there
include the M86 crosstown bus, which goes up First Ave to 91st; the M15 select bus,
which stops at 88th and First; and the First Ave. bike lane. There are plenty of places
to lock your bike in the neighborhood. A few things to note: After your
first time, you’ll need to join US Masters Swimming to continue swimming with us. At
that point you’ll also need to buy a FRNY punch card. Swims are $9 each and credits need
to be bought in advance. If you don’t have credits already, they can be purchased in
5-packs at https://www.formstack.com/forms/frny-swim. There’s also a new
cancellation policy, starting April 27th. If you’ve signed up but can’t make it, please
let us know by emailing us at multisport@frny.org (feel free let Coach Kent know too,
but be sure to email multisport so we can take you off the list). The cutoff time for
cancelling is 3 p.m. the day of the swim - if you don’t let us know you can’t make it by
then, you’ll be charged for the swim. Please email us at
multisport@frny.org or feel free to post on Facebook group if you have any questions -
�looking forward to seeing you there! Ride with Us! Interested in organizing a group bike
ride? Let us know, we’re looking for volunteer leaders! Important policy note: In
order to bike with us this year, you’ll need to sign up in advance on our list of
riders. Please email us at multisport@frny.org 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! This Week’s Swim Workout WARM UP: 200 freestyle/200 kick(no
board)/200 freestyle DRILL: Open water starts: dolphin MAIN: 150
freestyle (80%) 3X50 freestyle/breaststroke 100 kick (no board) 100 pull (no buoy) 150
freestyle (90%) 3X50 freestyle/backstroke 100 kick (no board) 100 pull (no buoy) 8X25
freestyle (odds: fast/evens: ez) WARM DOWN: 200 ez Total Yardage:
2200 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/.
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 05-18-2015_1121038843033.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/7d3fad42a36a1016d038d161ce358fa7.pdf
4efdef4522a6cf555e61726d9f786dee
PDF Text
Text
�{
"id": "1120945498741",
"name": "Multisport Update 05\/03\/2015",
"subject": "Multisport Weekly Update 05\/04\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-05-03T21:09:50.288Z",
"modified_date": "2015-05-04T13:30:15.304Z",
"last_run_date": "2015-05-04T13:30:15.301Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-05-04-2015.html?soid=1101
657017564&aid=yy-F1WotCPE",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 200,
"opens": 115,
"clicks": 27,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/goo.gl\/ybSOT3",
"url_uid": "1120683872573",
"click_count": 15
},
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
�"click_count": 0
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 2
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url": "https:\/\/custom.champ-sys.com\/Login\/en-US\/Default.aspx",
"url_uid": "1120781554239",
"click_count": 9
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-swim",
"url_uid": "1116227073759",
"click_count": 1
�},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 2
}
]
}
email_content: Multisport Weekly Update 05/04/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=yy-F1WotCPE&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=yy-F1WotCPE&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=yy-F1WotCPE&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=yy-F1WotCPE&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=yy-F1WotCPE&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=yy-F1WotCPE&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=yy-F1WotCPE&c=3&r=1"
}; May 3, 2015 In This Issue Wondering about Our Swims or Our Other Multisport Programs?
Come Swim with Us - First Swim is Free! New Items in the Multisport Uniform Store This
Year’s Featured Races Ride with Us! 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 Wondering
about Our Swims or Our Other Multisport Programs? Join us for a Discussion on
Saturday! We’ll be holding a multisport open forum right after the fun run this
Saturday. We’d love to hear everyone’s thoughts on how the multisport program, including
the Monday night swims, could better meet your needs. Please join us - the more input we
get, the better able we’ll be to serve the club! Come Swim with Us - First Swim
is Free! Join us for a swim workout every Monday night - everyone is welcome! The
workouts are perfect not only for triathletes but also for people who want to
cross-train or who are recovering from injuries. We have lanes available for all
different paces, so no need to worry if you feel you might be slow, or if it’ll be your
first time at a group swim workout. Your first swim with us is free so you can come
check out our brand new pool. The only requirement is that you be a member of FRNY and
comfortable swimming and breathing for 75 yards, including in the deep end.
The swims are from 7:45-8:45 pm, and we have six lanes all to ourselves. The pool is
inside the Sacred Heart Athletics and Wellness Center, at 406 E. 91st St., between First
and York. The sign-up sheet is available at http://goo.gl/ybSOT3. The pool is a
few minutes walk from the 4/5/6 stop at 86th & Lex. Other options for getting there
include the M86 crosstown bus, which goes up First Ave to 91st; the M15 select bus,
which stops at 88th and First; and the First Ave. bike lane. There are plenty of places
to lock your bike in the neighborhood. A few things to note: After your
first time, you’ll need to join US Masters Swimming to continue swimming with us. At
that point you’ll also need to buy a FRNY punch card. Swims are $9 each and credits need
to be bought in advance. If you don’t have credits already, they can be purchased in
5-packs at https://www.formstack.com/forms/frny-swim. There’s also a new
cancellation policy, starting April 27th. If you’ve signed up but can’t make it, please
let us know by emailing us at multisport@frny.org (feel free let Coach Kent know too,
but be sure to email multisport so we can take you off the list). The cutoff time for
cancelling is 3 p.m. the day of the swim - if you don’t let us know you can’t make it by
then, you’ll be charged for the swim. Please email us at
multisport@frny.org or feel free to post on Facebook group if you have any questions looking forward to seeing you there! New Items in the Multisport Uniform Store
We’ve just added a few items that some members have been asking for to our uniform
store: a sports bra, long sleeve and winter bike jerseys, show covers, summer and winter
cycling gloves, and an FRNY visor. The store will be open for one more week, so get your
orders in! To check out these and other items or to place an order, go to
https://custom.champ-sys.com/Login/en-US/Default.aspx. Under "Team Member Login," put
"frny" for the team and "multisport" for the password. Note that their web interface
isn’t the most intuitive. Once you register, they’ll email you more detailed
instructions about how to navigate the site. This Year’s 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. 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 Ride with Us! Interested in organizing a group bike ride?
Let us know, we’re looking for volunteer leaders! Important policy note: In order
to bike with us this year, you’ll need to sign up in advance on our list of riders.
Please email us at multisport@frny.org 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! This Week’s Swim Workout WARM UP: 200 freestyle 4 X 75 kick
(no board)/free drill/free swim TECHNIQUE DRILL: Two&Ten 2X 100 fr (moderate
speed) MAIN: SWIM 2X 4X 50 @ 50 sec 3X150 @ 2:30 50 stroke/50 fr/50 str (no
interval) REPEAT RELAYS: WARM DOWN: 100 ez choice Total Yardage:
2,500 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/.
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 05-04-2015_1120945498741.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/4d4a5830307ea8f0cb67fbeeb91f2435.pdf
7c234721b06d235017930b504714def1
PDF Text
Text
�{
"id": "1120873586342",
"name": "Multisport Update 04\/27\/2015",
"subject": "Multisport Weekly Update 04\/27\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-27T14:29:48.706Z",
"modified_date": "2015-04-27T14:50:07.291Z",
"last_run_date": "2015-04-27T14:50:07.284Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-04-27-2015.html?soid=1101
657017564&aid=PCcsUTnRD_8",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 196,
"opens": 114,
"clicks": 19,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/goo.gl\/ybSOT3",
"url_uid": "1120683872573",
"click_count": 10
},
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
�"click_count": 1
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url": "https:\/\/custom.champ-sys.com\/Login\/en-US\/Default.aspx",
"url_uid": "1120781554239",
"click_count": 6
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-swim",
"url_uid": "1116227073759",
"click_count": 2
�},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 0
}
]
}
email_content: Multisport Weekly Update 04/27/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=PCcsUTnRD_8&c=3&r=1"
}; April 27, 2015 In This Issue Considering a Longer Race? We’ll Have All the Info You
Need This Saturday Wondering about the Swims or Our Other Multisport Programs? Join us
for a Discussion on May 9th Come Swim with Us - First Swim is Free! FRNY Tri Uniforms
Now Available! This Year’s Featured Races Ride with Us! 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 Considering a Longer
Race? We’ll Have All the Info You Need This Saturday Join us after the fun run on
Saturday morning for our first-ever advanced triathlon workshop! Rachel Cutler, Alison
McKenna, and Mike Terry will be discussing strategies to train for half Ironman and
Ironman-distance events. There will also be time to answer any questions you may have.
Wondering about the Swims or Our Other Multisport Programs? Join us for a
Discussion on May 9th We’ll be holding a multisport open forum right after the
fun run on May 9th. We’d love to hear everyone’s thoughts on how the multisport program,
including the Monday night swims, could better meet your needs. Please join us - the
more input we get, the better able we’ll be to serve the club! Come Swim
with Us - First Swim is Free! Join us for a swim workout every Monday night everyone is welcome! The workouts are perfect not only for triathletes but also for
people who want to cross-train or who are recovering from injuries. We have lanes
available for all different paces, so no need to worry if you feel you might be slow, or
if it’ll be your first time at a group swim workout. Your first swim with us is free so
you can come check out our brand new pool. The only requirement is that you be a member
of FRNY and comfortable swimming and breathing for 75 yards, including in the deep end.
The swims are from 7:45-8:45 pm, and we have six lanes all to ourselves.
The pool is inside the Sacred Heart Athletics and Wellness Center, at 406 E. 91st St.,
between First and York. The sign-up sheet is available at http://goo.gl/ybSOT3.
The pool is a few minutes walk from the 4/5/6 stop at 86th & Lex. Other options for
getting there include the M86 crosstown bus, which goes up First Ave to 91st; the M15
select bus, which stops at 88th and First; and the First Ave. bike lane. There are
plenty of places to lock your bike in the neighborhood. A few things to
note: After your first time, you’ll need to join US Masters Swimming to continue
swimming with us. At that point you’ll also need to buy a FRNY punch card. Swims are $9
each and credits need to be bought in advance. If you don’t have credits already, they
can be purchased in 5-packs at https://www.formstack.com/forms/frny-swim. There’s
also a new cancellation policy, starting April 27th. If you’ve signed up but can’t make
it, please let us know by emailing us at multisport@frny.org (feel free let Coach Kent
know too, but be sure to email multisport so we can take you off the list). The cutoff
time for cancelling is 3 p.m. the day of the swim - if you don’t let us know you can’t
make it by then, you’ll be charged for the swim. Please email us at
multisport@frny.org or feel free to post on Facebook group if you have any questions looking forward to seeing you there! FRNY Tri Uniforms Now Available! A
wide selection of FRNY triathlon and biking uniforms is now available through Champion
Systems. To check out what they have or to place an order, go to
https://custom.champ-sys.com/Login/en-US/Default.aspx. Under "Team Member Login," put
�"frny" for the team and "multisport" for the password. Note that their web interface
isn’t the most intuitive. Once you register, they’ll email you more detailed
instructions about how to navigate the site. All orders will be shipped together to
Marcus Woollen for distribution. This Year’s 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.
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
Ride with Us! Interested in organizing a group bike ride? Let us know, we’re looking for
volunteer leaders! Important policy note: In order to bike with us this year,
you’ll need to sign up in advance on our list of riders. Please email us at
multisport@frny.org 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! This Week’s
Swim Workout WARM UP: 400 freestyle DRILL: 2X 25 shoulder tap freestyle/25
free 25 shoulder tap+hip+shoulder tap freestyle/25 free MAIN: 2X200 kick (no
board) 4X 75 fr (moderate speed) 200 pull (no buoy) swim downhill 400 fr (every third
lap stroke) 4X25 stroke sprint 50 fr ez 2X 75 fr sprint WARM DOWN: 100 ez choice
Total Yardage: 2250 (varies by lane) 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/.
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 04-27-2015_1120873586342.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/02ffbde198abac8f660ac0b144158222.pdf
43d8ccce8648c1e2d8462cc59daf0716
PDF Text
Text
�{
"id": "1120781367651",
"name": "Multisport Update 04\/19\/2015",
"subject": "Multisport Weekly Update 04\/19\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-18T00:20:53.187Z",
"modified_date": "2015-04-20T00:03:37.335Z",
"last_run_date": "2015-04-20T00:03:37.333Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-04-19-2015.html?soid=1101
657017564&aid=xFmAxadQD9o",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 189,
"opens": 110,
"clicks": 28,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/goo.gl\/ybSOT3",
"url_uid": "1120683872573",
"click_count": 16
},
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
�"click_count": 0
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url": "https:\/\/custom.champ-sys.com\/Login\/en-US\/Default.aspx",
"url_uid": "1120781554239",
"click_count": 12
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 1
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 3
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 1
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-swim",
"url_uid": "1116227073759",
"click_count": 5
�},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 1
}
]
}
email_content: Multisport Weekly Update 04/19/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=xFmAxadQD9o&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=xFmAxadQD9o&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=xFmAxadQD9o&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=xFmAxadQD9o&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=xFmAxadQD9o&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=xFmAxadQD9o&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=xFmAxadQD9o&c=3&r=1"
}; April 19, 2015 In This Issue Come Swim with Us - First Swim is Free! Questions? FRNY
Tri Uniforms Now Available! Considering a Half or an Ironman Race? This Year’s Featured
Races Ride with Us! 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 Come Swim with Us First Swim is Free! Join us for a swim workout every Monday night - everyone is
welcome! The workouts are perfect not only for triathletes but also for people who want
to cross-train or who are recovering from injuries. We have lanes available for all
different paces, so no need to worry if you feel you might be slow, or if it’ll be your
first time at a group swim workout. Your first swim with us is free so you can come
check out our brand new pool. The only requirement is that you be a member of FRNY and
comfortable swimming and breathing for 75 yards, including in the deep end.
The swims are from 7:45-8:45 pm, and we have six lanes all to ourselves. The pool is
inside the Sacred Heart Athletics and Wellness Center, at 406 E. 91st St., between First
and York. The sign-up sheet is available at http://goo.gl/ybSOT3. The pool is a
few minutes walk from the 4/5/6 stop at 86th & Lex. Other options for getting there
include the M86 crosstown bus, which goes up First Ave to 91st; the M15 select bus,
which stops at 88th and First; and the First Ave. bike lane. There are plenty of places
to lock your bike in the neighborhood. A few things to note: After your
first time, you’ll need to join US Masters Swimming to continue swimming with us. At
that point you’ll also need to buy a FRNY punch card. Swims are $9 each and credits need
to be bought in advance. If you don’t have credits already, they can be purchased in
5-packs at https://www.formstack.com/forms/frny-swim. There’s also a new
cancellation policy, starting April 27th. If you’ve signed up but can’t make it, please
let us know by emailing us at multisport@frny.org (feel free let Coach Kent know too,
but be sure to email multisport so we can take you off the list). The cutoff time for
cancelling is 3 p.m. the day of the swim - if you don’t let us know you can’t make it by
then, you’ll be charged for the swim. Please email us at
multisport@frny.org or feel free to post on Facebook group if you have any questions looking forward to seeing you there! Questions about the Swims or Other Multisport
Programs? Join us for a Discussion on May 9th! We’ll be holding a multisport open
forum right after the fun run on May 9th. We’d love to hear everyone’s thoughts on how
the multisport program, including the Monday night swims, could better meet your needs.
Please join us - the more input we get, the better able we’ll be to serve the club! FRNY
Tri Uniforms Now Available! A wide selection of FRNY triathlon and biking
uniforms is now available through Champion Systems. To check out what they have or to
place an order, go to https://custom.champ-sys.com/Login/en-US/Default.aspx. Under "Team
Member Login," put "frny" for the team and "multisport" for the password. Note that
their web interface isn’t the most intuitive. Once you register, they’ll email you more
detailed instructions about how to navigate the site. All orders will be shipped
together to Marcus Woollen for distribution. Considering a Half or an Ironman Race?
Join us after the fun run on May 2nd for our first-ever workshop on how to
prepare for longer distance events. Rachel Cutler, Alison McKenna, and Mike Terry will
�lead the discussion and answer any questions you have. This Year’s 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. 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 Ride with Us! Interested in organizing a group bike ride?
Let us know, we’re looking for volunteer leaders! Important policy note: In order
to bike with us this year, you’ll need to sign up in advance on our list of riders.
Please email us at multisport@frny.org 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! This Week’s Swim Workout Warm Up: 400 yards 4X 75freestyle + 25
kick (no board) Pulling Drill:. 300 yards freestyle 2X Lap 1: no
fingers Lap 2. one finger Lap 3. two fingers Lap 4. three fingers
Lap 5. four fingers Lap 6. five fingers Main: 1600 yards 2X 100 pull
(no board) swim downhill 3X 200 fr (moderate speed) 2X 50 stroke (no fr)
sprint 4X50 kick (no board) 2X 200 fr (mod) 2X 50 str sprint Warm Down:
100 ez choice Yardage: 2,400 (varies by lane) 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/.
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 04-19-2015_1120781367651.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/5e90b8d1020cfce6f344ce440c55e046.pdf
06c9bbd0176fd4bca70124deae8b5bc2
PDF Text
Text
�{
"id": "1120716136038",
"name": "Multisport Update 04\/12\/2015",
"subject": "Multisport Weekly Update 04\/12\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-12T23:09:07.533Z",
"modified_date": "2015-04-13T00:03:28.640Z",
"last_run_date": "2015-04-13T00:03:28.638Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-04-12-2015.html?soid=1101
657017564&aid=3HURMN9LWa0",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 187,
"opens": 115,
"clicks": 28,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/goo.gl\/ybSOT3",
"url_uid": "1120683872573",
"click_count": 20
},
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
�"click_count": 0
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 2
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 1
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 3
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-swim",
"url_uid": "1116227073759",
"click_count": 5
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 2
�}
]
}
email_content: Multisport Weekly Update 04/12/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=3HURMN9LWa0&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=3HURMN9LWa0&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=3HURMN9LWa0&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=3HURMN9LWa0&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=3HURMN9LWa0&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=3HURMN9LWa0&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=3HURMN9LWa0&c=3&r=1"
}; April 12, 2015 In This Issue Swim in Our New Pool Starting Tomorrow! Considering a
Half or an Ironman Race? This Year’s Featured Races Ride with Us! 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 Swim in Our New Pool
Starting Tomorrow! Please join us for our first swim at Sacred Heart tomorrow
night! The swim will be from 7:45-8:45 pm, and we’ll have six lanes all to ourselves.
The pool is inside the Sacred Heart Athletics and Wellness Center, at 406 E. 91st St.,
between First and York. Please bring an ID and arrive a few minutes early to sign in at
the front desk. Keep in mind that you’ll need to sign a waiver form, and that
you’ll need to be a current member of FRNY in order to swim. Membership in US Masters
Swimming is also required except for your first time swimming with us. The sign-up sheet
is available at http://goo.gl/ybSOT3. Swims are $9 each and credits need to be bought in
advance. If you don’t have credits already, they can be purchased in 5-packs at
https://www.formstack.com/forms/frny-swim. Please email us at multisport@frny.org or
feel free to post on Facebook group if you have any questions - looking forward to
seeing you there! Considering a Half or an Ironman Race? Join us after the fun
run on May 2nd for our first-ever workshop on how to prepare for longer distance events.
Rachel Cutler, Alison McKenna, and Mike Terry will lead the discussion and answer any
questions you have. This Year’s 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. 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. Register with
discount code FRNY-2015. This discount code applies for Split Second Racing’s Six Flags
Tri and Nav-e-Sink swim too! 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 Ride with Us!
Interested in organizing a group bike ride? Let us know, we’re looking for volunteer
leaders! Important policy note: In order to bike with us this year, you’ll need
to sign up in advance on our list of riders. Please email us at multisport@frny.org 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! This Week’s Swim Workout Warm
Up: 4X [50 swim/50 kick (no board)] Drill: Gliding: Swim on side for 100
yards-25 right side (right arm extended)/25 left side (left arm extended) Repeat.
Main Set: Repeat entire main set 2X 4X 50 freestyle (moderate speed) 3X (75
free+25 stroke) 200 pull (no buoy) 2X 150 free (90%) Repeat Warm Down: 100 ez
choice Total Yardage: 2600 (varies by lane 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/.
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 04-12-2015_1120716136038.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/29d49ecd15ff69ee1cf8d10b33c8273c.pdf
ae4e659aa0934315ba8b101570012d1f
PDF Text
Text
�{
"id": "1120654328614",
"name": "Multisport Update 04\/06\/2015",
"subject": "Multisport Weekly Update 04\/06\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-07T00:46:10.077Z",
"modified_date": "2015-04-07T01:02:01.586Z",
"last_run_date": "2015-04-07T01:02:01.585Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-04-06-2015.html?soid=1101
657017564&aid=bx7E1vQLVDA",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 184,
"opens": 115,
"clicks": 9,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 2
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
"click_count": 0
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
�"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 1
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 1
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 2
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 3
}
]
}
email_content: Multisport Weekly Update 04/06/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=1&r=1",
�"permalink.view": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=bx7E1vQLVDA&c=3&r=1"
}; April 6, 2015 In This Issue Swimming at Roosevelt Island This Week Multisport
Workshops! Featured Races! Ride with Us! 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 Swimming at Roosevelt
Island This Week We’ll be swimming at Roosevelt Island this week while one
remaining piece of paperwork is still pending before we start at Sacred Heart. We hope
to announce an official start date between now and next weekend. Keep an eye on the Gram
and on our new Facebook group for updates (and if you haven’t joined the group yet,
now’s the perfect time)! Triathlon Orientation On Saturday! For anyone who’s
curious about how a triathlon works, or who’d like a refresher, Rachel Cutler will be
leading a workshop right after this Saturday’s fun run. Among the topics we’ll be
talking about are strategies for setting up your transition area, what you should bring
with you to the race, and how to deal with a flat tire. There will be time for questions
too of course! We’ll be having the workshop outside in Riverside Park if the
weather’s nice. We’ll head there as a group after bagels. Otherwise we’ll have it at
Rutgers. You’re welcome to bring your own bike for hands-on practice if you’d like, but
please be aware that they aren’t allowed inside the church, so they’ll have to be locked
outside until we go to the park. For those of you who are already comfortable
with sprint and olympic races, keep in mind that Rachel, Alison McKenna, and Mike Terry
will be leading a workshop on May 2nd about how to prepare for longer events!
Intro to Longer Races, May 2nd (after the fun run) - Although everyone is welcome of
course, this workshop is intended especially for people who have done a few sprint or
olympic races and are considering longer events. Rachel Cutler, Alison McKenna, and Mike
Terry will be team teaching. 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. 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. Register with
discount code FRNY-2015. This discount code applies for Split Second Racing’s Six Flags
Tri and Nav-e-Sink swim too! 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 Ride with Us!
Interested in organizing a group bike ride? Let us know, we’re looking for volunteer
leaders! Important policy note: In order to bike with us this year, you’ll need
to sign up in advance on our list of riders. Please email us at multisport@frny.org 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!
�
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 04-06-2015_1120654328614.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/ea7f4752cdbe8a67f68d85d606e2b5a7.pdf
b9bb8e9fe2b65350a8d2ded3a24f9b52
PDF Text
Text
�{
"id": "1120570078323",
"name": "Multisport Update 03\/30\/2015",
"subject": "Multisport Weekly Update 03\/30\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-30T13:58:51.109Z",
"modified_date": "2015-03-30T14:15:50.429Z",
"last_run_date": "2015-03-30T14:15:50.423Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-03-30-2015.html?soid=1101
657017564&aid=MEVkUYkG8Sc",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 182,
"opens": 112,
"clicks": 9,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
"url_uid": "1120411666486",
"click_count": 3
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
�"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 1
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 3
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 1
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 1
}
]
}
email_content: Multisport Weekly Update 03/30/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=1&r=1",
�"permalink.view": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=MEVkUYkG8Sc&c=3&r=1"
}; March 30, 2015 In This Issue Swimming at Roosevelt Island This Week Multisport
Workshops! Featured Races! New Facebook Group! Ride with Us! 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 Swimming at Roosevelt
Island This Week We’ll be swimming at Roosevelt Island this week while one
remaining piece of paperwork is still pending before we start at Sacred Heart. We hope
to announce an official start date between now and next weekend. Keep an eye on the Gram
and on our new Facebook group for updates (and if you haven’t joined the group yet,
now’s the perfect time)! Upcoming Multisport Workshops! We’re going to be
having two workshops this spring. The first will be the return of our popular triathlon
orientation/bike repair clinic, which will be in April. Then, in May, we’re going to be
having a brand-new session meant for people who are planning to do their first
half-Ironman or Ironman-distance events. Triathlon Orientation, April 11th (after
the fun run) - Rachel Cutler will be leading our triathlon orientation workshop again
this year. This session is perfect if you’re wondering about tri’s, preparing for your
first multisport race, or would just like a refresher. Among the topics to be covered
will be how a triathlon works, what gear you need (or don’t), strategies for setting up
your transition area, and what to do if your bike has a flat tire. Intro to
Longer Races, May 2nd (after the fun run) - Although everyone is welcome of course, this
workshop is intended especially for people who have done a few sprint or olympic races
and are considering longer events. Rachel Cutler, Alison McKenna, and Mike Terry will be
team teaching. 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. 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. Register with discount code
FRNY-2015. This discount code applies for Split Second Racing’s Six Flags Tri and
Nav-e-Sink swim too! 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 New Facebook Group! We have a new
Facebook group that you can use to ask questions, post photos, and discuss anything
related to multisport, including what races you have coming up. Look for it at "FRNY
Multisport Group." We encourage all of you to join and hope to have an active, ongoing
conversation, but please note that you must be a current FRNY member first. Ride with
Us! Interested in organizing a group bike ride? Let us know, we’re looking for volunteer
leaders! Important policy note: In order to bike with us this year, you’ll need
to sign up in advance on our list of riders. Please email us at multisport@frny.org 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! This Week’s Swim Workout We
have switched to informal Monday night swims with pre-planned workout at Roosevelt
Island. 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: 200 freestyle/200 kick with board DRILL: 200
Swim on right side (right arm extended) 25/swim on left side (lt arm extended). Repeat
MAIN: 8X 75 freestyle (Odd lap: 50 kick/25 stroke, Even lap: 25 kick/50 stroke)
4X 50 free (ez 25/fast 25, fast 25/ez 25, ez/ez, fast/fast) 300 pull 2X 150 free
(moderate speed) 3X 100 free (fast) WARM DOWN: 100 ez choice Total
Yardage: 2400 Pool Toys: kick board/pull buoy 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/.
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 03-30-2015_1120570078323.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/bc81a2f77d0a4ccfab3e644621209159.pdf
4915ef46dfb07d4ba80e2d33dae3282e
PDF Text
Text
�{
"id": "1120489234746",
"name": "Multisport Update 03\/23\/2015",
"subject": "Multisport Weekly Update 03\/23\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-23T09:26:43.321Z",
"modified_date": "2015-03-23T09:48:02.266Z",
"last_run_date": "2015-03-23T09:48:02.265Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-03-23-2015.html?soid=1101
657017564&aid=FmDib4yvPMk",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 178,
"opens": 110,
"clicks": 11,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.cshnyc.org\/athletics\/athletics_and_wellness_center\/index.aspx",
"url_uid": "1120489313055",
"click_count": 2
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
�"url_uid": "1120411666486",
"click_count": 1
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 0
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 1
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 3
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 2
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
"click_count": 3
}
]
}
�email_content: Multisport Weekly Update 03/23/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=FmDib4yvPMk&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=FmDib4yvPMk&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=FmDib4yvPMk&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=FmDib4yvPMk&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=FmDib4yvPMk&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=FmDib4yvPMk&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=FmDib4yvPMk&c=3&r=1"
}; March 23, 2015 In This Issue Welcome to our new pool Multisport Workshops! Featured
Races! New Facebook Group! Ride with Us! 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 Welcome to our new pool!
The Multisport Committee is happy to announce that we have contracted with a new
pool! The pool is at the Convent of the Sacred Heart, at 401 E 91st Street.
We expect that our first swim at the new pool will be Monday, March 30th at 7:45; we
have submitted everything and are only waiting for a piece of paper to arrive from
Albany. We will post an update in this week’s gram. We will send details
about new pool times, regulations and sign-ups in next Sunday’s email. We will
have one last hurrah at Roosevelt Island this week, and look forward to seeing you all
in your swimsuits on the Upper East Side soon! Upcoming Multisport Workshops!
We’re going to be having two workshops this spring. The first will be the return
of our popular triathlon orientation/bike repair clinic, which will be in April. Then,
in May, we’re going to be having a brand-new session meant for people who are planning
to do their first half-Ironman or Ironman-distance events. Triathlon Orientation,
April 11th (after the fun run) - Rachel Cutler will be leading our triathlon orientation
workshop again this year. This session is perfect if you’re wondering about tri’s,
preparing for your first multisport race, or would just like a refresher. Among the
topics to be covered will be how a triathlon works, what gear you need (or don’t),
strategies for setting up your transition area, and what to do if your bike has a flat
tire. Intro to Longer Races, May 2nd (after the fun run) - Although everyone is
welcome of course, this workshop is intended especially for people who have done a few
sprint or olympic races and are considering longer events. Rachel Cutler, Alison
McKenna, and Mike Terry will be team teaching. 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.
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.
Register with discount code FRNY-2015. This discount code applies for Split Second
Racing’s Six Flags Tri and Nav-e-Sink swim too! 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
New Facebook Group! We have a new Facebook group that you can use to ask questions, post
photos, and discuss anything related to multisport, including what races you have coming
up. Look for it at "FRNY Multisport Group." We encourage all of you to join and hope to
have an active, ongoing conversation, but please note that you must be a current FRNY
member first. Ride with Us! Interested in organizing a group bike ride? Let us know,
we’re looking for volunteer leaders! Important policy note: In order to bike with
us this year, you’ll need to sign up in advance on our list of riders. Please email us
at multisport@frny.org 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! This
Week’s Swim Workout We have switched to informal Monday night swims with
pre-planned workout at Roosevelt Island. 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: 200 freestyle Drill: Bilateral Breathing 8x25 yards Odd laps: take breath every 3 strokes freestyle. Even laps:
every 5 strokes freestyle. Main: 200 kick with board 4x100 pull with buoy -build (each 100 swum faster) 50 stroke ez (no freestyle) 4x100 freestyle -- build (each
100 swum faster) 50 stroke ez 4X 100 freestyle build Warm Down: 100 ez
choice Total Yardage: 2000 yards Pool Toys: kickboard/pull buoys 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/.
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 03-23-2015_1120489234746.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/e8afde595225c1eb4322cc572b5776dd.pdf
c847bf6ec1cd33ec7250512ce687e965
PDF Text
Text
�{
"id": "1120411328839",
"name": "Multisport Update 03\/15\/2015",
"subject": "Multisport Weekly Update 03\/15\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-16T00:52:46.820Z",
"modified_date": "2015-03-16T02:13:29.592Z",
"last_run_date": "2015-03-16T02:13:29.590Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-03-15-2015.html?soid=1101
657017564&aid=XEJi_JH9lSA",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 176,
"opens": 110,
"clicks": 14,
"forwards": 0,
"unsubscribes": 0,
"bounces": 1,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/splitsecondracing.net\/jpt\/",
"url_uid": "1119673865279",
"click_count": 2
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 0
},
{
"url": "http:\/\/www.eventpowerli.com\/Home%20Page\/montauk-choices-page",
�"url_uid": "1120411666486",
"click_count": 1
},
{
"url": "http:\/\/www.nyctri.com\/",
"url_uid": "1102648667909",
"click_count": 0
},
{
"url": "http:\/\/www.nytc.org\/dbacceptance.cfm?ID=22",
"url_uid": "1120411666484",
"click_count": 2
},
{
"url": "http:\/\/www.toughmantri.com\/index.php",
"url_uid": "1120411666485",
"click_count": 1
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.cibbows.org\/races\/2015\/grimaldos-mile",
"url_uid": "1120411666483",
"click_count": 2
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 2
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
},
{
"url": "https:\/\/www.nycprideride.org\/",
"url_uid": "1120411666482",
�"click_count": 7
}
]
}
email_content: Multisport Weekly Update 03/15/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=XEJi_JH9lSA&c=3&r=1"
}; March 15, 2015 In This Issue Welcome to the 2015 Multisport Season! Multisport
Workshops! Featured Races! New Facebook Group! Ride with Us! This Week’s Swim Workout
Perhaps a little change of pace? 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 Welcome to the 2015 Multisport Season!
With the first day of spring coming up on Friday, we have tons of news for you about the
upcoming season - including a new Facebook group, a new triathlon workshop, and our
schedule of featured races, which for the first time includes half-Ironman options. Keep
reading for the details! Multisport Workshops! We’re going to be having two
workshops this spring. The first will be the return of our popular triathlon
orientation/bike repair clinic, which will be in April. Then, in May, we’re going to be
having a brand-new session meant for people who are planning to do their first
half-Ironman or Ironman-distance events. Triathlon Orientation, April 11th (after
the fun run) - Rachel Cutler will be leading our triathlon orientation workshop again
this year. This session is perfect if you’re wondering about tri’s, preparing for your
first multisport race, or would just like a refresher. Among the topics to be covered
will be how a triathlon works, what gear you need (or don’t), strategies for setting up
your transition area, and what to do if your bike has a flat tire. Intro to
Longer Races, May 2nd (after the fun run) - Although everyone is welcome of course, this
workshop is intended especially for people who have done a few sprint or olympic races
and are considering longer events. Rachel Cutler, Alison McKenna, and Mike Terry will be
team teaching. 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. 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. Register with discount code
FRNY-2015. This discount code applies for Split Second Racing’s Six Flags Tri and
Nav-e-Sink swim too! 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 New Facebook Group! We have a new
Facebook group that you can use to ask questions, post photos, and discuss anything
related to multisport, including what races you have coming up. Look for it at "FRNY
Multisport Group." We encourage all of you to join and hope to have an active, ongoing
conversation, but please note that you must be a current FRNY member first. Ride with
Us! Interested in organizing a group bike ride? Let us know, we’re looking for volunteer
leaders! Important policy note: In order to bike with us this year, you’ll need
to sign up in advance on our list of riders. Please email us at multisport@frny.org 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! This Week’s Swim Workout We
�have switched to informal Monday night swims with pre-planned workout at Roosevelt
Island. 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: 200 freestyle/200 kick w board/200 pull w buoy Open Water
Drill: Beach Start 4X (3 dolphin dives at start and finish of 50 freestyle). Start
at shallow end. Dolphin dive+stand up+dolphin+stand+dolphin+swim 50
free+dolphin+stand+dolphin+stand+dolphin+finish. Repeat. Main: 8X 25 back kick +
75 free (moderate speed) 200 free drill 400 pull (moderate) 50 backstroke 8X (25
freestyle hard + 25 free ez) Warm Down: 200 ez choice Total Yardage: 2250
yards Pool Toys: kickboard/pull buoys If you have any questions, email the
Multisport Committee or Coach Kent! Perhaps a little change of pace? FRNY Track
Meet tomorrow. The16th Annual Front Runners Indoor Track Meet is almost here, so
register online now! Click here to register! The entry fee of the meet is
$20 per athlete before Monday, March 16, 2015, which entitles you to run as many races
as you want, including relays. Entry fee is $30 on the day of the event.
Not running, you can volunteer! Reach out to Javie Gomez for volunteer opportunities or
for any questions about the event: trackmeet@frny.org Looking forward to seeing
you on the track!
�
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 03-15-2015_1120411328839.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/dfdc4336d5a633911134e82dffcc6042.pdf
c1c0b755dd85919045288e37510724ea
PDF Text
Text
�{
"id": "1120345896839",
"name": "Multisport Update03\/09\/2015",
"subject": "Multisport Weekly Update 03\/09\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-09T21:01:12.442Z",
"modified_date": "2015-03-09T21:14:29.615Z",
"last_run_date": "2015-03-09T21:14:29.613Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-03-09-2015.html?soid=1101
657017564&aid=eBDYAb3RM_0",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 169,
"opens": 114,
"clicks": 4,
"forwards": 0,
"unsubscribes": 0,
"bounces": 1,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 3
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
�"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 2
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Multisport Weekly Update 03/09/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=eBDYAb3RM_0&c=3&r=1"
}; March 9, 2015 In This Issue This Week’s Swim Workout Perhaps a little change of pace?
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 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: 200 freestyle/200 freestyle drill/200 kick w board Drill:
T-starts from deep end. 6X 50 freestyle moderate speed Main: 4X 100 freestyle w
rolling 25 breaststroke 2X 200 freestyle pull 2X (5X 50 freestyle build) Warm
�Down: 100 ez no freestyle Total Yardage: 2300 Pool Toys: kick board/pull
buoy If you have any questions, email the Multisport Committee or Coach Kent!
Perhaps a little change of pace? The16th Annual Front Runners Indoor Track Meet
is almost here, so register online now!Click here to register! The entry fee of
the meet is $20 per athlete before Monday, March 16, 2015, which entitles you to run as
many races as you want, including relays. Entry fee is $30 on the day of the
event. Not running, you can volunteer! Reach out to Javie Gomez for volunteer
opportunities or for any questions about the event: trackmeet@frny.org Looking
forward to seeing you on the track!
�
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 03-09-2015_1120345896839.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/308daf04abe27f6676d3a63183e441ac.pdf
29c50196192711dd257c4e6326979f1c
PDF Text
Text
�{
"id": "1120268417996",
"name": "Multisport Update03\/02\/2015",
"subject": "Multisport Weekly Update 03\/02\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-02T22:32:51.278Z",
"modified_date": "2015-03-02T22:44:25.696Z",
"last_run_date": "2015-03-02T22:44:25.694Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-03-02-2015.html?soid=1101
657017564&aid=8jQhwyn18Cw",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 161,
"opens": 96,
"clicks": 7,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 1
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
�"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 4
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Multisport Weekly Update 03/02/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=8jQhwyn18Cw&c=3&r=1"
}; March 2, 2015 In This Issue This Week’s Swim Workout Perhaps a little change of pace?
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 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: 3X (25 dog paddle+25
lifeguard+25 alligator+25 freestyle) Main: 300 pull w buoy 4X (75
freestyle+25 stroke) moderate speed 5X 75 build (ea 25 swum faster) -50 freestyle ez- 5X
�75 build (ea 25 swum faster) Warm Down: 200 ez choice Yardage: 2300 varies
by lane Pool Toys: buoy/kick board If you have any questions, email
the Multisport Committee or Coach Kent! Perhaps a little change of pace? The16th
Annual Front Runners Indoor Track Meet is almost here, so register online now!Click here
to register! The entry fee of the meet is $20 per athlete before Monday, March
16, 2015, which entitles you to run as many races as you want, including relays.
Entry fee is $30 on the day of the event. Not running, you can volunteer! Reach
out to Javie Gomez for volunteer opportunities or for any questions about the event:
trackmeet@frny.org Looking forward to seeing you on the track!
�
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 03-02-2015_1120268417996.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/80295aca50866dbf8305ab05582d1d7c.pdf
bc09a119c23fb748d5d846a46a36ef77
PDF Text
Text
�{
"id": "1120178800388",
"name": "Multisport Update 02\/22\/2015",
"subject": "Multisport Weekly Update 02\/22\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-02-23T00:43:16.895Z",
"modified_date": "2015-02-23T02:02:35.466Z",
"last_run_date": "2015-02-23T02:02:35.478Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-02-22-2015.html?soid=1101
657017564&aid=tKcEnV05AIk",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 158,
"opens": 97,
"clicks": 9,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
�"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 1
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 5
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 3
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: February 22, 2015 In This Issue This Week’s Swim WorkoutPerhaps a little
change of pace?
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
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:
4X (100 freestyle + 50 kick w board)
DRILL:
200 Bilateral breathing:
Even lengths: breathe every 3 strokes
Odd lengths: breathe every 5 strokes
MAIN:
4X 100 freestyle build (each 100 swum faster)
300 pull w buoy
16X 50 freestyle: 4X (ez/hard, hard/ez, ez/ez hard/hard)
WARM DOWN:
100 ez choice
Total Yardage: 2400
Pool Toys: kick board/buoy
If you have any questions, email the Multisport Committee or Coach Kent! Perhaps a
little change of pace?
The16th Annual Front Runners Indoor Track Meet is almost here, so register online
now!Click here to register!
The entry fee of the meet is $20 per athlete before Monday, March 16, 2015, which
entitles you to run as many races as you want, including relays. Entry fee is $30
on the day of the event.
Not running, you can volunteer! Reach out to Javie Gomez for volunteer opportunities or
for any questions about the event: trackmeet@frny.org
Looking forward to seeing you on the track!
�
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 02-22-2015_1120178800388.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/b213ce1cfa5402bc6b6768667f3cad8d.pdf
5760912683f8026ec4f7b685fd9bfb5c
PDF Text
Text
�{
"id": "1120108358846",
"name": "Multisport Update 02\/16\/2015",
"subject": "Multisport Weekly Update 02\/16\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-02-16T13:32:39.701Z",
"modified_date": "2015-02-16T14:30:35.501Z",
"last_run_date": "2015-02-16T14:30:35.499Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-02-16-2015.html?soid=1101
657017564&aid=XprelzsrOzY",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 156,
"opens": 96,
"clicks": 8,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/rioc.ny.gov\/Sportspark.htm",
"url_uid": "1119665538324",
"click_count": 5
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
�"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 2
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 3
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: February 16, 2015 In This Issue This Week’s Swim WorkoutPerhaps a little
change of pace?
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
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: Once again, snow is possible late Monday. 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/ 3X100 individual medley (fly/back/breast/free or substitute strokes)/ 100
kick with board
Drill:
4X50 zipper/freestyle
Main:
2X
[4X50 freestyle/back
+4X50 freestyle build (start each 50 at moderate pace, build up to finishing with sprint)
+3X100 (ea 100 swim faster)]
Warm Down:
100 ez choice
Yardage: 2300
Pool Toys: buoy/kick board
If you have any questions, email the Multisport Committee or Coach Kent! Perhaps a
little change of pace?
The16th Annual Front Runners Indoor Track Meet is almost here, so register online
now!Click here to register!
The entry fee of the meet is $20 per athlete before Monday, March 16, 2015, which
entitles you to run as many races as you want, including relays. Entry fee is $30
on the day of the event.
Not running, you can volunteer! Reach out to Javie Gomez for volunteer opportunities or
for any questions about the event: trackmeet@frny.org
Looking forward to seeing you on the track!
�
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 02-16-2015_1120108358846.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/a2b0051b872bebc72c9de390104f322b.pdf
eed5a2c7464b10d99f10fd9006d90fe5
PDF Text
Text
�{
"id": "1120032519528",
"name": "Multisport Update 02\/09\/2015",
"subject": "Multisport Weekly Update 02\/09\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-02-09T15:08:45.409Z",
"modified_date": "2015-02-09T15:54:22.958Z",
"last_run_date": "2015-02-09T15:54:22.951Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-02-09-2015.html?soid=1101
657017564&aid=lhyjyK_ylqI",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 153,
"opens": 98,
"clicks": 12,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/rioc.ny.gov\/Sportspark.htm",
"url_uid": "1119665538324",
"click_count": 7
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 2
},
{
"url": "http:\/\/www.usms.org\/reg\/",
�"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 1
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 5
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/events\/698434170205476",
"url_uid": "1120033010938",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: February 9, 2015 In This Issue Important Pool Survey Question - Please
Reply ASAPThis Week’s Swim WorkoutPerhaps a little change of pace?
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
Important Pool Survey Question - Please Reply ASAP
�
We’re working on getting a new pool starting in March. It would be at 91st St. between
First and York Aves, so the nearest subway would be the 4/5/6 stop at 86th St. We have
the option of starting either at 7:30 or 8:00 p.m. If we start at 7:30, we’d share the
locker room with the group that would be swimming before us. If we wait until 8, we’d
have it to ourselves.
Could you please email us as soon as you have a chance and let us know which you’d
prefer? Thanks! This Week’s Swim Workout
We have switched to informal Monday night swims with a 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!
We have switched to informal Monday night swims with a 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: The pool has been closed because of bad weather the past two weeks.
We’ll do our best to check with the pool tomorrow and spread the word via Facebook if
it’s closed again. 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!
Perhaps a little change of pace?
The16th Annual Front Runners Indoor Track Meet is almost here, so register online
now!Click here to register!
The entry fee of the meet is $20 per athlete before Monday, March 16, 2015, which
entitles you to run as many races as you want, including relays. Entry fee is $30
on the day of the event.
Not running, you can volunteer! Reach out to Javie Gomez for volunteer opportunities or
for any questions about the event: trackmeet@frny.org
Looking forward to seeing you on the track!
�
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 02-09-2015_1120032519528.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/8e693f973efadc1fe3a183219911e1ae.pdf
c9e504a3946e2efec9f787aa78a71db0
PDF Text
Text
�{
"id": "1119962361573",
"name": "Multisport Update 02\/02\/2015",
"subject": "Multisport Weekly Update 02\/02\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "multisport@frny.org",
"reply_to_email": "multisport@frny.org",
"template_type": "STOCK",
"created_date": "2015-02-02T22:37:55.232Z",
"modified_date": "2015-02-02T23:05:58.661Z",
"last_run_date": "2015-02-02T23:05:58.658Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Multisport-Weekly-Update-02-02-2015.html?soid=1101
657017564&aid=jB_bw6VeicQ",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 437,
"opens": 194,
"clicks": 1,
"forwards": 0,
"unsubscribes": 1,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1186026094"
},
{
"id": "2109772932"
}
],
"click_through_details": [
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.usms.org\/reg\/",
"url_uid": "1109046239403",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
�{
"url":
"https:\/\/docs.google.com\/document\/d\/1cWrGHp093gq8iayUKBUvurYNRKYScHkOVJjchQt8rcQ\/ed
it",
"url_uid": "1116227073758",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheet\/lv?key=0Al08UT0bkiQAdHZUMjhOLXZQSDVBLU44WldKelpZ
M2c",
"url_uid": "1116227073757",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 1
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: February 2, 2015 In This Issue Come Snowshoeing or Cross-Country Skiing
with Us on Feb. 8th!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
Allison McKenna
Roger Herr
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
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 a 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:
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!
�
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 02-02-2015_1119962361573.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/f1712521bc1ee9721e1aaa83d11cf506.pdf
e9cc4fac6aecd3403d429d21e3f08eb5
PDF Text
Text
�{
"id": "1121657764331",
"name": "Marathon training update July 14, 2015",
"subject": "Marathon Training Update 7\/14\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-07-15T02:41:49.877Z",
"modified_date": "2015-07-15T04:08:45.901Z",
"last_run_date": "2015-07-15T04:08:45.899Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Marathon-Training-Update-7-14-2015.html?soid=11016
57017564&aid=GydqqEoCzWg",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": false,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 299,
"opens": 175,
"clicks": 22,
"forwards": 0,
"unsubscribes": 0,
"bounces": 1,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1573992451"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/2015330to4",
"url_uid": "1121371362521",
"click_count": 9
},
{
"url": "http:\/\/bit.ly\/20153to330",
"url_uid": "1121371362522",
"click_count": 6
},
{
"url": "http:\/\/bit.ly\/2015430to5",
"url_uid": "1121371362519",
"click_count": 6
},
{
"url": "http:\/\/bit.ly\/20154to430",
"url_uid": "1121371362520",
�"click_count": 7
},
{
"url": "http:\/\/bit.ly\/2015Sub3",
"url_uid": "1121371362523",
"click_count": 2
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.frny.org",
"url_uid": "1103744425242",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Marathon Training Update 7/14/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=GydqqEoCzWg&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=GydqqEoCzWg&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=GydqqEoCzWg&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=GydqqEoCzWg&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=GydqqEoCzWg&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=GydqqEoCzWg&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=GydqqEoCzWg&c=3&r=1"
}; July 14, 2015 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 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 Marathon Training Update Marathon
training clinic: Sunday July 19th, 8am before the long run from Dave Caraway’s
�apt. Hi FRNY marathoners! I’ve gotten a few questions regarding the marathon training
schedules that I’d like to take the time now to address and help you better train for
your marathon, the NYC Marathon. First of all let me explain my approach to marathon
training and the guidelines I’ve used and learned over the years. Months #1 and #2 Long
runs of 10-16 miles and not every weekend Build your endurance by running gradually
increasing long runs, not every weekend but 2 or 3 long runs per month. Run hill
workouts once a week to strengthen the upper legs to carry you for longer distances and
help build endurance Take an easy week every month to allow your legs and body to
recover Easy runs should be run at an easy, comfortable, conversational pace no matter
how good you feel. If you feel good that means you’re getting stronger and that’s a good
thing, but your legs need easy day’s to recover and get stronger. Strength
training: especially core workouts are essential parts of marathon training throughout
your 20 weeks of training. Your core is your foundation and it needs to be strong to
handle the workload of long runs. Speed workouts are NOT races. Speed workouts to be
effective need to be run at a controllable pace or effort. Save the racing for ....
RACES! Months #3 and #4: Long runs of 16-20+ miles and not every weekend. Your legs and
you need recovery weekends Begin to prepare for your marathon by running marathon
specific runs: Train to run the second half of your marathon faster with tempo
runs or speed workouts within a longer run run fewer long slow runs since your legs
might be feeling the strain of training, easy days should be EASY speed workouts
should be run conservatively. A little slower than usual is expected and is ok! Focus
more on a good running cadence or rhythm. work on your nutrition for before, during, and
after your long runs/marathon. Everyone is different and has different nutritional
needs, so find out what works best for you. Find a longer race to run to see where you
are at in your training: ahead of schedule, behind schedule or right on target! Month
#5: Longest long run 22+ miles plus 2 weeks of rest to recover from your training and
run your marathon! More about Month #5 at a later date I hope this helps for now. If you
have questions about your training, requests to change a schedule to fit your life
schedule or ability level PLEASE email or call Coach Mike: coach@frny.org or
917-579-7307 I’ll be sending out monthly updates to help with your training. I hope to
see you at a workout soon! Coach Mike Questions? Please feel free to email
Coach Mike at coach@frny.org if you have any training, gear, speed workout,
or weather related questions.
�
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_Marathon Training Update 7-14-2015_1121657764331.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/1237f05f1736b0f212594d140c157741.pdf
424c499569f32649fc114378c37e9182
PDF Text
Text
�{
"id": "1121438353450",
"name": "2015 Pride Run Non-Member Email",
"subject": "Join FRNY Before The Pride Run!",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "membership@frny.org",
"reply_to_email": "membership@frny.org",
"template_type": "STOCK",
"created_date": "2015-06-22T01:52:29.048Z",
"modified_date": "2015-06-22T14:03:00.344Z",
"last_run_date": "2015-06-22T14:03:00.341Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Join-FRNY-Before-The-Pride-Run-.html?soid=11016570
17564&aid=jsHrMO5oHbw",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": false,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "PO Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": false,
"forward_email_link_text": "",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 88,
"opens": 56,
"clicks": 5,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1885815461"
}
],
"click_through_details": [
{
"url": "http:\/\/frny.org\/membership\/",
"url_uid": "1116005033632",
"click_count": 2
},
{
"url": "http:\/\/www.frny.org",
"url_uid": "1103744425242",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url": "https:\/\/frny.formstack.com\/forms\/2015_frny_membership_form",
"url_uid": "1119402390040",
�"click_count": 3
},
{
"url": "https:\/\/twitter.com\/FRNY_News",
"url_uid": "1111940574211",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
}
]
}
email_content: Join FRNY Before The Pride Run! var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=jsHrMO5oHbw&c=3&r=1"
}; We look forward to running with you at the 2015 Front Runners New York Pride Run next
weekend! We hope that you’ll show your Front Runners pride and become a member
before Pride weekend begins in NYC! Front Runners will host several fun events
for club members over NYC Pride weekend, including: A Stonewall Toast on Friday evening
at the Stonewall Inn, A post-Pride Run celebration on Saturday afternoon at Boxers in
Hells Kitchen, and An opportunity to run with us down 5th Avenue in the LGBT Pride March
on Sunday Membership for the remainder of 2015 is just $20 and includes access to our
FRNY coaching, our weekly Front Runner Gram, and discounts at a number of retailers.
Don’t miss out! Questions? Email us at membership@frmy.org.
JOIN NOW! FRNY MEMBERSHIP Jason Fluegge, Michelle Mazzara, Brian
Schroeder, Mike Terry, John Fallot CONTACT US STAY CONNECTED
�
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_Join FRNY Before The Pride Run!_1121438353450.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/51dc1af60873b71b5eff70b2602c617a.pdf
a20468e032af8c04912abc3e08b68bfd
PDF Text
Text
�{
"id": "1120793405472",
"name": "Indoor Training Update 4\/19\/2015",
"subject": "Indoor Training Weekly Update 4\/19\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-20T02:23:06.582Z",
"modified_date": "2015-04-20T02:59:18.597Z",
"last_run_date": "2015-04-20T02:59:18.592Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-4-19-2015.html?soid=
1101657017564&aid=ZnAafVaN3fo",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 61,
"opens": 42,
"clicks": 1,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
�"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 1
}
]
}
email_content: Indoor Training Weekly Update 4/19/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=ZnAafVaN3fo&c=3&r=1"
}; April 19, 2015 In This Issue Weekly Workout Head Coach Mike Keohane
Coaching Committee Rachel Cutler, Chair Marty McElhiney Matt Anderson 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. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Good-bye Armory, Hello Central Park! Mark your calendars! No
scheduled workouts this week. Outdoor evening workouts will begin in Central Park
on Tues April 28th at 7pm and will run on Tues and Thurs until after the Brooklyn
Half. Please sign up on the FRNY website to receive the Outdoor Training Updates.
The list for Indoor Training update will not be used for Outdoor workouts, but only the
list for Outdoor Training. Thank you Breandan Ward for this photo Thursday 6:30am
workout: This week we take a break. See you on April 30th on the Westside of the
72nd St transverse. http://bit.ly/winter630 THIS WEEK’S WORKOUTS: Tues
day: After a 1 mile warmup and stretching run: a 6 min pickup with a 2 min
recovery + 2x 1 min faster pickups with 1 min rest in between + 5 min pickup with a 2
min recovery + 2x 1 min faster pickups with a 1 min rest in between + 4 min pickup with
a 2 min recovery + 2x 1 min faster pickups with a 1 min rest in between. Cooldown with a
15 min jog. Thursday: After a 1 mile warmup and stretching run:
4x 2 minute pickups with a 1 min jog recovery + 4x 1 minute faster pickups with 1 min
jog recovery + 2x 2 minute pickups with 1 minute jog + 2x 1 minute pickup with 1 min jog
recovery. Take a 2 min jog recovery between sets and jog for at least 10 min after the
workout to cooldown and make sure to stretch! Have fun! See you in the
park! Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 4-19-2015_1120793405472.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/88d0abfad476d8f432def51835090b15.pdf
60087a8ff4290df27cdc2931d129cbda
PDF Text
Text
�{
"id": "1120717614198",
"name": "Indoor Training Update 4\/12\/2015",
"subject": "Indoor Training Weekly Update 4\/12\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-13T02:19:28.858Z",
"modified_date": "2015-04-13T03:59:51.162Z",
"last_run_date": "2015-04-13T03:59:51.160Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-4-12-2015.html?soid=
1101657017564&aid=5O20lRbJMJs",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 61,
"opens": 49,
"clicks": 0,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
�"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Indoor Training Weekly Update 4/12/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=5O20lRbJMJs&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=5O20lRbJMJs&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=5O20lRbJMJs&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=5O20lRbJMJs&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=5O20lRbJMJs&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=5O20lRbJMJs&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=5O20lRbJMJs&c=3&r=1"
}; April 12, 2015 In This Issue Weekly Workout Questions Head Coach Mike Keohane
Coaching Committee Rachel Cutler, Chair Marty McElhiney Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Last week of Indoor Armory workouts Mark
your calendars! No scheduled workouts the week of April 20th. Outdoor evening workouts
will begin in Central Park on Tues April 28th at 7pm and will run on Tues and
Thurs until the Brooklyn Half. Thank you Brenton Bellomy for this photo and for
jumping Thursday 6:30am workout: we’ll meet at the westside of the 102nd St transverse
to stretch and then run a Harlem Hill hill workout. We will take a break during the week
of April 20th and resume Thurs am workouts on April 30th. Starting April 30th, the Thurs
630am workout will meet on the westside of the 72nd St transverse.
http://bit.ly/winter630 THIS WEEK’S Armory WORKOUTS: 4/14 Tues day, 8pm:
After a 3 lap warmup, stretching, and running drills, run: 1000m + 2x 200m + 800m + 2x
200m + 400m + 2x 200m 10K pace for the 1K, 800 and 400 and 5K for 200s If you
can’t make it to the Armory this week, here’s a workout for you: warmup jogging for 15
min then run a 5 min pickup with a 2 min recovery + 2x 1 min faster pickups with 1 min
rest in between + 4 min pickup with a 2 min recovery + 2x 1 min faster pickups with a 1
min rest in between + 3 min pickup with a 2 min recovery + 2x 1 min faster pickups with
a 1 min rest in between. Cooldown with a 15 min jog. 4/16 Thursday,
8pm: After a 3 lap warmup, stretching and running drills, you will run: 4x
(4x 200m) with a 1 min recovery between each interval and 400m between sets all 200s at
5K pace Our "cooldown" will be a celebratory pint at Coogan’s to say good-bye to
the Armory for this season. See you on the track! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions. Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 4-12-2015_1120717614198.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/4e8d4220ad0bce2b4fbe20cc4db01fcc.pdf
0a9ab61eb8dd51564b42c2eb052b5619
PDF Text
Text
�{
"id": "1120645808350",
"name": "Indoor Training Update 4\/06\/2015",
"subject": "Indoor Training Weekly Update 4\/06\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-04-06T13:07:14.327Z",
"modified_date": "2015-04-06T13:40:45.030Z",
"last_run_date": "2015-04-06T13:40:45.027Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-4-06-2015.html?soid=
1101657017564&aid=4RXvONK26Rs",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 60,
"opens": 43,
"clicks": 0,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
�"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Indoor Training Weekly Update 4/06/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=4RXvONK26Rs&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=4RXvONK26Rs&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=4RXvONK26Rs&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=4RXvONK26Rs&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=4RXvONK26Rs&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=4RXvONK26Rs&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=4RXvONK26Rs&c=3&r=1"
}; April 6, 2015 In This Issue Weekly Workout Questions Head Coach Mike Keohane
Coaching Committee Rachel Cutler, Chair Marty McElhiney Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Indoor Armory workouts will continue
until April 16th. Mark your calendars! No scheduled workouts the week of April 20th.
Outdoor workouts will begin in Central Park on Tues April 28th at 7pm and will run
on Tues and Thurs until the Brooklyn Half. Do not adjust your TV sets, things
always look blurry after a workout. Thank you Maarten for you photography on Dave
Lin’s phone. Thursday 6:30am workout: we’ll meet at the westside of the 102nd St
transverse to stretch and then run a Harlem Hill hill workout. If you are interested in
joining us through the winter please click on the following link to sign up:
http://bit.ly/winter630am http://bit.ly/winter630 THIS WEEK’S Armory WORKOUTS:
4/7 Tues day, 8pm: After a 3 lap warmup, stretching, and running drills, run: 2x
1000m + 800m + 4x400m. 10K pace for 1Ks and 5K for 800 and 400s 4/9 Thursday,
8pm: After a 3 lap warmup, stretching and running drills, you will run: 4x400
+ 6x 200 + 2x 600m all at 5K pace See you on the track! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions. Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 4-06-2015_1120645808350.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/8088fbc999fff277ec3bafaf91afde4c.pdf
a8cba3d88f64d1f1fafccb6d7197725a
PDF Text
Text
�{
"id": "1120566169133",
"name": "Indoor Training Update 3\/29\/2015",
"subject": "Indoor Training Weekly Update 3\/29\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-30T01:24:33.633Z",
"modified_date": "2015-03-30T02:07:02.740Z",
"last_run_date": "2015-03-30T02:07:02.738Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-3-29-2015.html?soid=
1101657017564&aid=qYqqAnbu5_M",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 60,
"opens": 42,
"clicks": 2,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
�"url_uid": "1115912108241",
"click_count": 1
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Indoor Training Weekly Update 3/29/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=qYqqAnbu5_M&c=3&r=1"
}; March 29, 2015 In This Issue Weekly Workout Questions Head Coach Mike Keohane
Coaching Committee Rachel Cutler, Chair Marty McElhiney Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Indoor Armory workouts will continue
until April 16th. Mark your calendars! No scheduled workouts week of April 20th. Outdoor
workouts will move to Central Park beginning Tues April 28th at 7pm and will run
on Tues and Thurs until the Brooklyn Half. Thursday 6:30am workout: we’ll meet at
the westside of the 102nd St transverse to stretch and then run a Harlem Hill hill
workout. If you are interested in joining us through the winter please click on the
following link to sign up: http://bit.ly/winter630am http://bit.ly/winter630 THIS
WEEK’S Armory WORKOUTS: 3/24 Tues day, 8pm: After a 3 lap warmup,
stretching, and running drills, run: 3x 800m at 10K pace + 4x 400m + 4x 200m. Recovery
is short between intervals and a 400m jog recovery between sets. 3/26 Thursday,
8pm: At the Armory. After a 3 lap warmup, stretching and running drills, you will
run: Short pre-Scotland run "pace" workout: 4x 400m and 6x 200m at your predicted
10K pace. See you on the track! Questions? Please feel free to email
Coach Mike at coach@frny.org if you have any questions. Photo
courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 3-29-2015_1120566169133.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/637d126971a06d137e3555f0b2285165.pdf
e18ccf903a5a795080b8523edbea46e9
PDF Text
Text
�{
"id": "1120491255800",
"name": "Indoor Training Update 3\/22\/2015",
"subject": "Indoor Training Weekly Update 3\/22\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-23T14:06:33.922Z",
"modified_date": "2015-03-23T14:49:10.414Z",
"last_run_date": "2015-03-23T14:49:10.412Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-3-22-2015.html?soid=
1101657017564&aid=BY_eBLCWBF8",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 60,
"opens": 48,
"clicks": 1,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 1
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
�"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Indoor Training Weekly Update 3/22/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=BY_eBLCWBF8&c=3&r=1"
}; March 22, 2015 In This Issue Weekly Workout Questions Head Coach Mike Keohane
Coaching Committee Rachel Cutler, Chair Marty McElhiney Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New York, NY 10023
membership@frny.org Indoor Armory workouts will continue
until April 16th. Thursday 6:30am workout: we’ll meet at the westside of the 102nd St
transverse to stretch and then run a Harlem Hill hill workout. If you are interested in
joining us through the winter please click on the following link to sign up:
http://bit.ly/winter630am http://bit.ly/winter630 THIS WEEK’S Armory WORKOUTS:
3/24 Tues day, 8pm: After a 3 lap warmup, stretching, and running drills, you’ll
run: 1000 + 200, 800 +200, 600 + 200, 400 +200. Longer intervals at 10K pace and
200s at 5K pace. There is a 1 minute rest between the longer interval and the 200s and
400m rest between 200s and next interval 3/26 Thursday, 8pm: At the Armory.
After a 3 lap warmup, stretching and running drills, you will run: (3x 200) +
(3x400) + 600 + (3x 200) Rest between intervals is short and between sets is 400m jog.
Pace is slower than 5K See you on the track! Questions? Please feel
free to email Coach Mike at coach@frny.org if you have any questions.
Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 3-22-2015_1120491255800.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/54fa91197832f933ed828c4fa020084d.pdf
2c2e9eed153635956ae97f6971a99a34
PDF Text
Text
�{
"id": "1120411677774",
"name": "Indoor Training Update 3\/15\/2015",
"subject": "Indoor Training Weekly Update 3\/15\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-16T02:04:01.463Z",
"modified_date": "2015-03-16T02:39:57.945Z",
"last_run_date": "2015-03-16T02:39:57.944Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-3-15-2015.html?soid=
1101657017564&aid=aSX257UhIn8",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 59,
"opens": 40,
"clicks": 6,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/FRNYIndoorX2015",
"url_uid": "1119253170223",
"click_count": 3
},
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
�"url_uid": "1120032053611",
"click_count": 3
},
{
"url": "http:\/\/www.frny.org",
"url_uid": "1103744425242",
"click_count": 1
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: Indoor Training Weekly Update 3/15/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=aSX257UhIn8&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=aSX257UhIn8&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=aSX257UhIn8&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=aSX257UhIn8&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=aSX257UhIn8&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=aSX257UhIn8&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=aSX257UhIn8&c=3&r=1"
}; March 15, 2015 In This Issue FRNY Indoor Track Meet Weekly Workout Questions
Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Marty McElhiney
Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org IT’S THIS TUESDAY!
YES ST. PADDY’S DAY, BUT ALSO... THE FRNY TRACK MEET, SO REGISTER NOW! or
you can also Show Up and Volunteer and Cheer! The 16th Annual Front Runners Indoor
Track Meet is March 17th! Click here to register ! Please note:
Register before the deadline not just to save $10 but to be entered in your correct
heat. Registration system is now electronic and based on your pace The entry fee of
the meet is $20 per athlete before Monday, March 16, 2015, which
entitles you to run as many races as you want, including relays. Entry fee
is $30 on the day of t he meet If you are not running, please volunteer! Reach out to
Javie Gomez for volunteer opportunities or for any questions about the
event: trackmeet@frny.org Looking forward to seeing you on the track! Thursday
6:30am workout: we’ll meet at the westside of the 102nd St transverse to stretch and
then run a Harlem Hill hill workout. If you are interested in joining us through the
winter please click on the following link to sign up: http://bit.ly/winter630am
http://bit.ly/winter630 THIS WEEK’S Armory WORKOUTS: Results for Indoor season
workouts are here: http://bit.ly/FRNYIndoorX2015 Updated 2/22/2015
�3/17 Tues day, 7pm: FRNY Track Meet Races include: 1500 m run, 4X200 m
relay, 60 m sprint, Distance Medley Relay (1200-400-800-1600 m), 400 m
sprint, 3000 m run, 200 m sprint, 800 m run, 4X400 m relay. RUN ONE
OR RUN THEM ALL! 3/19 Thursday, 8pm: At the Armory. After a 3 lap warmup,
stretching and running drills, you will run: 3x (600, 200 + 400, 200 + 200, 200)
Longer intervals at 10K pace + 200m at faster with a short recovery between intervals
and a 400m jog between sets See you on the track! Questions? Please
feel free to email Coach Mike at coach@frny.org if you have any questions.
Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 3-15-2015_1120411677774.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/0440d4ff61be85d23ac079983e9e0d31.pdf
ff816b432674f726f2b7e77500bc4569
PDF Text
Text
�{
"id": "1120336148037",
"name": "Indoor Training Update 3\/09\/2015",
"subject": "\"Indoor\" Training Weekly Update 3\/09\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-09T02:50:44.372Z",
"modified_date": "2015-03-09T03:30:15.253Z",
"last_run_date": "2015-03-09T03:30:15.251Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/-Indoor--Training-Weekly-Update-3-09-2015.html?soi
d=1101657017564&aid=6Fc2QPPtwx4",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 59,
"opens": 41,
"clicks": 10,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/1x7VZrJ",
"url_uid": "1120336319836",
"click_count": 4
},
{
"url": "http:\/\/bit.ly\/FRNYIndoorX2015",
"url_uid": "1119253170223",
"click_count": 5
},
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 0
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
�"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
"url_uid": "1120032053611",
"click_count": 1
},
{
"url": "http:\/\/www.frny.org",
"url_uid": "1103744425242",
"click_count": 1
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: "Indoor" Training Weekly Update 3/09/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=6Fc2QPPtwx4&c=3&r=1"
}; March 9, 2015 In This Issue FRNY Indoor Track Meet Weekly Workout Questions
Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair Marty McElhiney
Matt Anderson 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. 2014 Front Runners New York P.O. Box 230087 New
York, NY 10023 membership@frny.org The 16th Annual
Front Runners Indoor Track Meet is March 17th! Click here to register
! Please note: Register before the deadline not just to save $10 but to be entered in
your correct heat. Registration system is now electronic and based on your pace The
entry fee of the meet is $20 per athlete before Monday, March 16, 2015,
which entitles you to run as many races as you want, including relays. Entry
fee is $30 on the day of t he meet If you are not running, please volunteer! Reach out
to Javie Gomez for volunteer opportunities or for any questions about the
event: trackmeet@frny.org Looking forward to seeing you on the track! Thursday
6:30am workout: we’ll meet at the westside of the 102nd St transverse to stretch and
then run a Harlem Hill hill workout. If you are interested in joining us through the
�winter please click on the following link to sign up: http://bit.ly/winter630am
http://bit.ly/winter630 THIS WEEK’S Armory WORKOUTS: Results for Indoor season
workouts are here: http://bit.ly/FRNYIndoorX2015 Updated 2/22/2015
3/10 Tues day, 7pm: NYRR Thursday Night at the Races ON TUESDAY! Join a FRNY team and
you can run the one and ONLY 10 Km relay! Each 10 person team runs 5x 200m laps for a
total of 50 laps for your team. It’s not about winning, it’s about remembering which
team you’re on! Join a team here: http://bit.ly/1x7VZrJ There are also 1
mile races for men and women before the main event! Optional workout, if you
can’t make it to the workout: start with a 10-15 min jog warm up then run uphill: 6x (2
min pickup with 1 min jog + 4x (1 min faster pickup with 1 min jog recovery) Cooldown
with a 15 min recovery jog 3/5 Thursday, 8pm: At the Armory. After a 2 lap
warmup, stretching and running drills, you will run: 3x (200m + 400m + 600m) + a FAST
800m Optional workout: warm up with a 2 mile jog then run 10x 1 min fast pickup + 1 min
jog recovery Cool down with a 1 mile jog. Have fun! Questions?
Please feel free to email Coach Mike at coach@frny.org if you have any
questions. Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 3-09-2015_1120336148037.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/0c3bc29e83deb69be6bc6a4e846529bb.pdf
3d3856a835c55cfcfc4e5d657967da07
PDF Text
Text
�{
"id": "1120254939640",
"name": "Indoor Training Update 3\/01\/2015",
"subject": "\"Indoor\" Training Weekly Update 3\/01\/2015",
"status": "SENT",
"from_name": "Front Runners New York",
"from_email": "coach@frny.org",
"reply_to_email": "coach@frny.org",
"template_type": "STOCK",
"created_date": "2015-03-01T20:36:51.304Z",
"modified_date": "2015-03-02T22:25:45.209Z",
"last_run_date": "2015-03-02T22:25:45.207Z",
"permalink_url":
"http:\/\/myemail.constantcontact.com\/-Indoor--Training-Weekly-Update-3-01-2015.html?soi
d=1101657017564&aid=hsT9gzslhCc",
"is_permission_reminder_enabled": false,
"permission_reminder_text": "",
"is_view_as_webpage_enabled": true,
"view_as_web_page_text": "Having trouble viewing this email?",
"view_as_web_page_link_text": "Click here",
"greeting_salutations": "",
"greeting_name": "NONE",
"greeting_string": "",
"message_footer": {
"city": "New York",
"state": "NY",
"country": "US",
"organization_name": "Front Runners New York",
"address_line_1": "P.O. Box 230087",
"address_line_2": "",
"address_line_3": "",
"international_state": "",
"postal_code": "10023",
"include_forward_email": true,
"forward_email_link_text": "Forward email",
"include_subscribe_link": false,
"subscribe_link_text": ""
},
"tracking_summary": {
"sends": 57,
"opens": 44,
"clicks": 9,
"forwards": 0,
"unsubscribes": 0,
"bounces": 0,
"spam_count": 0
},
"sent_to_contact_lists": [
{
"id": "1638642738"
}
],
"click_through_details": [
{
"url": "http:\/\/bit.ly\/FRNYIndoorX2015",
"url_uid": "1119253170223",
"click_count": 2
},
{
"url": "http:\/\/bit.ly\/winter630am",
"url_uid": "1119173062725",
"click_count": 2
},
{
"url": "http:\/\/twitter.com\/FRNY_News",
"url_uid": "1109041207646",
"click_count": 0
},
{
"url":
"http:\/\/www.directathletics.com\/meets\/signup.html?meet_hnd=36991&sport=track",
�"url_uid": "1120032053611",
"click_count": 3
},
{
"url": "http:\/\/www.frny.org",
"url_uid": "1103744425242",
"click_count": 0
},
{
"url": "http:\/\/www.youtube.com\/user\/frnypics",
"url_uid": "1109041207647",
"click_count": 0
},
{
"url":
"https:\/\/docs.google.com\/spreadsheets\/d\/1f_t1ugwMV9wVU1AJ-geE_y8E4e9ANr5AE9Iip5G7DN4
\/edit#gid=0",
"url_uid": "1120108888246",
"click_count": 3
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org",
"url_uid": "1115912108241",
"click_count": 0
},
{
"url":
"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org",
"url_uid": "1115912108231",
"click_count": 0
},
{
"url": "https:\/\/www.facebook.com\/frontrunnersny",
"url_uid": "1109041207645",
"click_count": 0
},
{
"url": "https:\/\/www.formstack.com\/forms\/frny-donation",
"url_uid": "1103939397443",
"click_count": 0
}
]
}
email_content: "Indoor" Training Weekly Update 3/01/2015 var __plink_targets = {
"linkedin.post": "http://s.rs6.net/t?e=hsT9gzslhCc&c=4&r=1",
"facebook.send": "http://s.rs6.net/t?e=hsT9gzslhCc&c=6&r=0",
"addthis.share": "http://s.rs6.net/t?e=hsT9gzslhCc&c=5&r=1",
"facebook.share": "http://s.rs6.net/t?e=hsT9gzslhCc&c=1&r=1",
"permalink.view": "http://s.rs6.net/t?e=hsT9gzslhCc&c=0&r=0",
"facebook.like": "http://s.rs6.net/t?e=hsT9gzslhCc&c=2&r=0",
"twitter.tweet": "http://s.rs6.net/t?e=hsT9gzslhCc&c=3&r=1"
}; March 1, 2015 In This Issue Featured Article Weekly Workout Yoga for Runners!
Questions Head Coach Mike Keohane Coaching Committee Rachel Cutler, Chair
Marty McElhiney Matt Anderson 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. 2014 Front Runners New York P.O. Box
230087 New York, NY 10023 membership@frny.org The 16th
Annual Front Runners Indoor Track Meet is March 17th! Click here to
register ! Please note: Register before the deadline not just to save $10 but to be
entered in your correct heat. Registration system is now electronic and based on your
pace The entry fee of the meet is $20 per athlete before Monday, March 16,
2015, which entitles you to run as many races as you want, including
relays. Entry fee is $30 on the day of t he meet If you are not running, please
volunteer! Reach out to Javie Gomez for volunteer opportunities or for any
questions about the event: trackmeet@frny.org Looking forward to seeing you on the
�track! Thursday 6:30am workout: we’ll meet at the westside of the 102nd St transverse to
stretch and then run a Harlem Hill hill workout. If you are interested in joining us
through the winter please click on the following link to sign up:
http://bit.ly/winter630am http://bit.ly/winter630 THIS WEEK’S outdoor in Central Park on
Tues & indoor at the Armory on Thur WORKOUTS: Results for Indoor
season workouts are here: http://bit.ly/FRNYIndoorX2015 Updated 2/22/2015
3/3 Tues day, 7pm: we will meet at the entrance road to Central Park on
Columbus Circle at 7pm sharp! Bag drop is at the NY Running Company 2nd floor in the
Time Warner building. Please allow enough time to drop off your bag and get to the
meeting spot at Columbus Circle. Thanks! We’ll warm up with a mile jog and
stretching then run a hill workout on the westside roadway hills. Optional
workout, if you can’t make it to the workout: start with a 10-15 min jog warm up then
run uphill: 8x with the jog down the hill as your recovery Cooldown with a 15
min recovery jog 3/5 Thursday, 8pm: At the Armory. After a 2 lap warmup,
stretching and running drills, you will run: 2x 200m + 2x 400m + 1x 600m + 2x
400m + 2x 200m Pace is 5K for each one Optional workout: warm up with a 2 mile jog
then run 2x 30 sec + 2x 45 sec + 2x 60 sec + 2x 45 sec + 2x 30sec tempo pickups
with 1 min jog recovery Cool down with a 1 mile jog. Have fun! Yoga for
Runners! Thanks to Alan Brown Shala Yoga, located at 815 Broadway near Union
Square, has graciously made an offer to FRNY to host a Yoga for
Runners workshop! This is limited to Front Runners members! The 2-hour
workshop will be held on Saturday March 7th at 5:45 PM. There will be discussion and
questions for those new to yoga. Learn how to take care of your body under the careful
supervision of teachers Edward Jones and Frank Mauro. The discounted cost is
$25. Click here to sign-up! Spots are going fast! Questions? Please
feel free to email Coach Mike at coach@frny.org if you have any questions.
Photo courtesy of Javie Gomez
�
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_Indoor Training Weekly Update 3-01-2015_1120254939640.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