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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! 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 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! Timers are not needed this week in Central Park when it’s 20 degrees outside so please join us for the warmup, or part or all of the workout.  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 non-ARMORY  outdoor WORKOUTS:   Results for Indoor season workouts are here: http://bit.ly/FRNYIndoorX2015  Updated 2/22/2015   2/24 Tuesday, 7pm: we will meet at the entrance 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 eastside roadway on Cat hill.  Optional workout, if you can’t make it to the workout: start with a 10-15 min jog warm up then run: 8x (2 min pickup + 2 min jog recovery) Cooldown with a 15 min recovery jog   2/26 Thursday, 7pm: we will meet at the entrance 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 park. Thanks! We’ll warm up with a mile jog and then run 10x 400m on the lower loop roadway Optional workout: warm up with a 2 mile jog then run 6x 60 sec tempo pickups with 1 min jog recovery + 4x 1 min faster 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! 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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! 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 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! Thank you Gilbert for the photo Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout: Let Coach Mike know by Wednesday if you will be joining us this week. The weather on Thurs morning looks like cold and snow, we might do an easy run.  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 1/25/2015   2/17 Tuesday: the Armory has a meet, we will meet at Columbus Circle at 7pm sharp! Bag drop is at the NY Running Company 2nd floor in the Time Warner building. We’ll warm up with a mile jog and  stretching then run a hill workout on Cat hill.  Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 4x (2 min pickup + 1 min jog recovery + 2 min faster pickup)   2/19 NYRR Thursday Night at the Races, 7pm: Please let Coach Mike know if you’ll be competing in any of these races: 800m, 600m (only with qualifying times of under 1:45 for Women and 1:25 for Men) and 5000m  Optional workout: warm up with a 2 mile jog then run 4x 90 sec pickups with 1 min jog recovery + 4x 1 min faster pickups with 1 min jog recovery + 2x 3 min pickups with 2 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! What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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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         Change of plan at the Armory this week, please read!  Due to the Armory being available, there will not be a  Central Park workout thurs night at 7pm. Thursday 6:30am workout, we will meet uptown on the west side of the 102nd St transverse. We’ll stretch and then run: a hill workout on the westside roadway.   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 THURSDAY’S ARMORY WORKOUT:   2/12 Thursday, 8pm: We will be at the Armory! There is a track meet finishing up by 8pm. See you there! After warming up for 3 laps, plus drills, you’ll run: 3x (600m + 400m + 200m) All at your 5K pace, with a recovery jog of 200m between intervals and 400m jog between sets. Optional workout: warm up with a 2 mile jog then run 4x 1 min pickups with 1 min jog recovery + 4x 30 sec faster pickups with 1 min jog recovery + 2x 2 min fast pickups with 2 min jog recovery. Cool down with a 1 mile jog.   Have fun! When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. 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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 so register online now! Clickhere 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 meet �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! Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet uptown on the west side of the 102nd St transverse. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/25/2015   2/10, Back to the Armory! 8pm Tuesday: after a 3 lap warm-up jog, stretching and running drills:   3x (1000m + 400m) 1000m are run at 10K pace and the 400m run at 5K pace. There is a short rest between the 1000m and 400m then a 400m rest between sets.   Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 3x (5 min pickup + 1 min jog recovery + 2 min faster pickup)   2/12 Thursday, 7pm: we’ll meet at Columbus Circle (bag drop at NY Running Company) jogging to the Cat-hill to run a hill workout. Optional workout: warm up with a 2 mile jog then run 4x 1 min pickups with 1 min jog recovery + 4x 30 sec faster pickups with 1 min jog recovery + 2x 2 min fast pickups with 2 min jog recovery. Cool down with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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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         Thank Brenton Bellomy for this photo Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, will move this week uptown to the westside of the 102nd St transverse. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/25/2015 �  Tuesday: after a 3 lap warm-up jog, stretching and running drills:   1000 + 400m + 800m + 400m + 600 + 400. The 1000, 800, and 600 are at 10K pace and the 400s are run at 5K.    Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 4 min pickup + 1 min jog recovery + 2 min faster pickup + 3 min jog recovery + 3 min pickup + 1 min jog recovery + 2 min fast pickup + 3 min jog recovery + 2 min pickup + 1 min jog + 2 min faster pickup   2/5, Thursday Night at the Races: Events include: 600m, 3000m, and 1000m. ALL paces are welcome. You can Run a PR, since when will you race these distances again! We hope to see you there! Any questions please email Coach Mike: coach@frny.org Optional workout: warm up with a 2 mile jog then run a hill workout. Use a hill like cat-hill and run 6x 2 min with your recovery being your jog back down the hill. Focus on swinging your elbows and reaching uphill with your knees. Do not sprint up the hill, just try to maintain a good rhythm. Cool down with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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/. 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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         Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the eastside roadway.   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 1/25/2015   Due to the weather, the Armory MAY be closed on tuesday. Stay tuned to Facebook for further updates.  Here is a dreadmill (I mean treadmill) workout for you to do, just in case: after a 15 min warm-up jog and stretching: start off at a 2% incline and run 3 min at 10K pace, recovery jog for 2 min on 1% incline + run 2 min at a 3% �incline with a 2 min jog recovery + 1 min at 10K pace at 4% incline + recover jog for 2 min at 1% incline. Repeat this set of intervals at the same speed then after that run 4x 1 min with a 1 min jog all at 5K pace on a 3% incline (recovery incline is 1%) Cooldown with a 10 min easy jog and a good amount of stretching or yoga.   Thursday: NYRR Night at the Races: Races include: 600m(3 laps), 3000m(15 laps), and 1000m (5 laps) Doors open at 5:30. Races begin at 7pm. Runners of ALL abilities are welcome! Runners are put into heats according to pace and paces range from 4 min mile pace to 10 min mile pace. If you’ve been running the indoor workouts, you ARE ready to race these events! Come on up to the Armory and show ’em whatcha got! Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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. 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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         2015 Membership Survey is Open! The 2015 membership survey is now open!  This is your opportunity to provide feedback on what FRNY does well, what FRNY could do better, and share your vision for the future of our club.  This is also your chance to vote on this year’s Pride Run Beneficiary. Complete the survey before and you’ll be eligible to win one of two complimentary entries to the Pride Run or a $25 gift certificate to JackRabbit Sports!  Raffle prize winners will be announced at the Front Runner Awards Night.  Click here to begin the 10-minute survey. Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd �St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   1 mile + 2x 400m + 800m + 2x 200m. Mile: odd numbered las 10K pace, even numbered 5K pace. 400s and 200s faster than 5K, and 800 at 5K pace.   Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 8 min pickup + 2 min jog recovery + 2x 2 min faster pickup + 3 min jog recovery + 4 min fast pickup + 2 min jog recovery + 2x 45 sec fastest! If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: after a 3 lap warm up jog, stretching and running drills:  4x 200m + 4x 300m + 4x 400m Each set should be at a faster pace. Optional workout: warm up with a 2 mile jog then run 4x 45 sec pickups with 1 min jog recovery + 4x 60 sec faster pickups with 1 min jog recovery + 4x 2 min fast pickups with 2 min jog recovery. Cool down with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-18-2015_1119821405541.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. 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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         2015 Membership Survey is Open! The 2015 membership survey is now open!  This is your opportunity to provide feedback on what FRNY does well, what FRNY could do better, and share your vision for the future of our club.  This is also your chance to vote on this year’s Pride Run Beneficiary. Complete the survey before and you’ll be eligible to win one of two complimentary entries to the Pride Run or a $25 gift certificate to JackRabbit Sports!  Raffle prize winners will be announced at the Front Runner Awards Night.  Click here to begin the 10-minute survey. Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd �St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   1 mile + 2x 400m + 800m + 2x 200m. Mile: odd numbered las 10K pace, even numbered 5K pace. 400s and 200s faster than 5K, and 800 at 5K pace.   Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 8 min pickup + 2 min jog recovery + 2x 2 min faster pickup + 3 min jog recovery + 4 min fast pickup + 2 min jog recovery + 2x 45 sec fastest! If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: after a 3 lap warm up jog, stretching and running drills:  4x 200m + 4x 300m + 4x 400m Each set should be at a faster pace. Optional workout: warm up with a 2 mile jog then run 4x 45 sec pickups with 1 min jog recovery + 4x 60 sec faster pickups with 1 min jog recovery + 4x 2 min fast pickups with 2 min jog recovery. Cool down with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-18-2015_1119807420575.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. 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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         Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   2x 800m + 2x 200m + 2x 400m + 2x 200m  800s at 10K pace, 400s and 200s at 5K pace �  Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 3 min pickup + 2 min jog recovery + 2 min faster pickup + 1 min jog recovery + 1 min fast pickup + 2 min jog recovery then repeat this sequence 2 more times. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: NYRR Thursday Night at the Races. All are invited to race or use it as a time trial to see how fast you can run 1 mile AND it looks like there is a fun relay: a 5000 meter relay with 5 people running 5x 200m laps. Get your team together! Optional workout: warm up with a 2 mile jog then run 5x 1 min pickups with a 1 min jog recovery then run 1 mile fast as a time trial to see where your fitness level is. Then run 5x 1 min pickups with 1 min jogs to finish out the workout. Cool down jog with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-12-2015_1119753774888.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/71c6f352424c8919486038962f762959.pdf 144af4053b8756eff810b9c6a982f5f3 PDF Text Text �{ "id": "1119744434584", "name": "Ghost Indoor Training Update 1\/12\/2015", "subject": "Indoor Training Weekly Update 1\/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": "2015-01-12T20:06:48.373Z", "modified_date": "2015-01-12T20:19:46.380Z", "last_run_date": "2015-01-12T20:19:46.378Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-1-12-2015.html?soid= 1101657017564&aid=bJXiL2QlmjA", "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. 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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         Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   2x 800m + 2x 200m + 2x 400m + 2x 200m  800s at 10K pace, 400s and 200s at 5K pace �  Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 3 min pickup + 2 min jog recovery + 2 min faster pickup + 1 min jog recovery + 1 min fast pickup + 2 min jog recovery then repeat this sequence 2 more times. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: NYRR Thursday Night at the Races. All are invited to race or use it as a time trial to see how fast you can run 1 mile AND it looks like there is a fun relay: a 5000 meter relay with 5 people running 5x 200m laps. Get your team together! Optional workout: warm up with a 2 mile jog then run 5x 1 min pickups with a 1 min jog recovery then run 1 mile fast as a time trial to see where your fitness level is. Then run 5x 1 min pickups with 1 min jogs to finish out the workout. Cool down jog with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-12-2015_1119744434584.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. 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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         Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   2x 800m + 2x 200m + 2x 400m + 2x 200m  800s at 10K pace, 400s and 200s at 5K pace �  Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 3 min pickup + 2 min jog recovery + 2 min faster pickup + 1 min jog recovery + 1 min fast pickup + 2 min jog recovery then repeat this sequence 2 more times. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: NYRR Thursday Night at the Races. All are invited to race or use it as a time trial to see how fast you can run 1 mile AND it looks like there is a fun relay: a 5000 meter relay with 5 people running 5x 200m laps. Get your team together! Optional workout: warm up with a 2 mile jog then run 5x 1 min pickups with a 1 min jog recovery then run 1 mile fast as a time trial to see where your fitness level is. Then run 5x 1 min pickups with 1 min jogs to finish out the workout. Cool down jog with a 1 mile jog.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. 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If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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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         FRNY: Citius, Altius, Fortius in 2015! Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   �1200m + 2x 200m + 1000m + 2x 200m   As you’ve done in the past, run the even numbered laps 5 sec faster than odd numbered (10K pace)    Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 7 min at 10K pace with a 2 min jog recovery + 2x 45 sec at 5K pace with 1 min jog recovery + 5 min at 10K pace with 2 min jog recovery + 2x 45 sec at 5K effort with 1 min jog recovery. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: after a 3 lap warm up jog, stretching and running drills:  3x 200 + 3x 400 + 3x 600 + 3x 200 No faster than your current 5K pace Optional workout: warm up with a 1 mile jog then run 3x 45 sec + 3x 90 sec + 3x 2 min + 3x 45 sec take a 1 min jog recovery between intervals and a 2 min jog recovery between each set.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-05-2015_1119694180011.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/98e1ee8a1d004aa8dd6e3d307f18c6aa.pdf 0db1a494c73d9e7d3c52016597366eb4 PDF Text Text �{ "id": "1119694016495", "name": "Indoor Test", "subject": "Indoor Training Weekly Update 1\/05\/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": "2015-01-07T15:09:05.698Z", "modified_date": "2015-01-07T15:16:59.917Z", "last_run_date": "2015-01-07T15:16:59.915Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Indoor-Training-Weekly-Update-1-05-2015.html?soid= 1101657017564&aid=U-_dfGXTpA0", "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. 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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         FRNY: Citius, Altius, Fortius in 2015! Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   �1200m + 2x 200m + 1000m + 2x 200m   As you’ve done in the past, run the even numbered laps 5 sec faster than odd numbered (10K pace)    Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 7 min at 10K pace with a 2 min jog recovery + 2x 45 sec at 5K pace with 1 min jog recovery + 5 min at 10K pace with 2 min jog recovery + 2x 45 sec at 5K effort with 1 min jog recovery. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: after a 3 lap warm up jog, stretching and running drills:  3x 200 + 3x 400 + 3x 600 + 3x 200 No faster than your current 5K pace Optional workout: warm up with a 1 mile jog then run 3x 45 sec + 3x 90 sec + 3x 2 min + 3x 45 sec take a 1 min jog recovery between intervals and a 2 min jog recovery between each set.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at coach@frny.org if you have any questions.   Photos courtesy of Da Ping Luo. � 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 1-05-2015_1119694016495.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. 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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": 48, "opens": 42, "clicks": 8, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1418294181" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/FRNYIndoorX2015", "url_uid": "1119253170223", "click_count": 6 }, { "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.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/docs.google.com\/forms\/d\/1mVRn7yPKO-6WOPi9io19CLuMz8B7_QR_oWMYsY8RxYU\/viewf orm", "url_uid": "1115912108260", "click_count": 0 }, { "url": "https:\/\/docs.google.com\/spreadsheet\/ccc?key=0AhpJiP4dY1hvdFFvRlFadmlNMGxqRmk0SGZpeG9 wRGc&usp=drive_web#gid=0", "url_uid": "1115912108259", "click_count": 2 }, { "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: January 5, 2015 In This Issue Weekly WorkoutGetting to the ArmoryCost / ScholarshipsWhen to ArriveWhat to BringQuestions   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         FRNY: Citius, Altius, Fortius in 2015! Remember to RENEW YOUR FRNY MEMBERSHIP! For liability reasons, only members who have renewed their membership can participate in coached FRNY workouts!  Timers are always needed if you are not running the workout this week, please  sign up to volunteer. Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 1/04/2015   Tuesday: after a 3 lap warm-up jog, stretching and running drills:   �1200m + 2x 200m + 1000m + 2x 200m   As you’ve done in the past, run the even numbered laps 5 sec faster than odd numbered (10K pace)    Optional workout, if you can’t make it to the workout: start and end with a 10-15 min jog warmup and cooldown in between run: 7 min at 10K pace with a 2 min jog recovery + 2x 45 sec at 5K pace with 1 min jog recovery + 5 min at 10K pace with 2 min jog recovery + 2x 45 sec at 5K effort with 1 min jog recovery. If the recovery jogs don’t feel long enough then run the interval with less intensity   Thursday: after a 3 lap warm up jog, stretching and running drills:  3x 200 + 3x 400 + 3x 600 + 3x 200 No faster than your current 5K pace Optional workout: warm up with a 1 mile jog then run 3x 45 sec + 3x 90 sec + 3x 2 min + 3x 45 sec take a 1 min jog recovery between intervals and a 2 min jog recovery between each set.   Have fun! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory.    If you intend to purchase a season pass (see below for cost), then please sign up on the email list here so that you can be admitted to the Armory this week. If you plan to pay per workout, then please pay the Armory directly at the front desk before you work out. Cost and Scholarships    The cost to work out at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email Coach Mike with general training questions or Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. To apply for a scholarship email the Scholarship Committee with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends before 9.30 pm What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. 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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         Thursday 6:30am workout, we will meet on the west side of the 72nd St transverse where the saturday fun run meets. We’ll stretch and then run: a hill workout on the westside roadway.   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 Substitute Outdoor WORKOUT:   BAG DROP for thursday night’s workout will be at New York Running Company at Columbus Circle. There are free lockers and they are open until 9pm  Due to a meet being rescheduled, FRNY will not be working out at the Armory on Thursday Jan 22. However, we will meet at 7pm at the south end of Central Park near the Columbus Circle entrance to the park.   Thursday: We will leave by 7:10pm, jogging a 1 mile warm up followed by stretching then: 3x 200 + 3x 400 + 2x 200 + 2x 400 Optional workout: warm up with a 2 mile jog then run 4x 45 sec pickups with 1 min jog recovery + 4x 60 sec faster pickups with 1 min jog recovery + 4x 2 min fast pickups with 2 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.   Photos courtesy of Da Ping Luo. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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May, 7 2015  Happy National Running Day and Happy Pride! We hope you are able to enjoy today and get a few miles. We’re also excited to be in Pride Month among all of the excitement this month has to offer.  The 2015 LGBT Pride Run is sold out! Almost a full month earlier than last year, we sold out the second week in May. Thank you to everyone running the race, coming to cheer, and helping out with Pride in other ways. The success of this race is truly a team effort.  Whether you got in to the race or not, we have some exciting events and opportunities coming up in June. The first is our Kick-Off Happy Hour where we’ll be celebrating the start to Pride Month and raffling off some great prizes from our race supporters. The Pride Run Brunch will follow a little over a week later and will again be nothing short of spectacular. As we head in to race week, we have a number of opportunities to get involved with the race and volunteer both for those who are running and those who are just supporting this year’s event. Click here to learn more about those opportunities and to sign up. Stay tuned and follow us on Facebook page for all the announcements, including the unveiling of this year’s Pride Run singlet. Warm-up Events! Boxers Kick-Off Happy Hour Fundraiser Thursday, June 4th -6:30PM to 9:30PM June is Pride Month and once again we’re kicking it off with our Boxers Happy Hour FUNdraiser to raise money for the Pride Run. We will have Fabulous Front Runners slinging flavored shots and selling raffle tickets for great prizes, and 100% of the proceeds from raffle and shot sales will go toward the Pride Run. Also enjoy 2-for-1 drink specials provided by BoxersHK till 9pm and $6 Absolut cocktails from 10pm til close. Keep an eye on our Facebook page for more details.  Raffle Prizes 2 VIP Tickets to the Dance on the Pier Boxers HK Gift Card - $50 $50 Gift Certificate to Bettolona Restaurant City Winery Gift Certificate It Shoulda Been You (2 Tickets) $150 Gift Card to Body & Pole $50 Brooklyn Running Company Gift Card Consent The PlayOff-Broadway (2 Tickets) A Midsummer Night’s Dream (2 Tickets) Pride Run Brunch Sunday, June 14th -- 11:00 am to 3:00 pm. Join us for the 2015 Pride Run Brunch fundraiser on Sunday, June 14, 2014 from 11:00 am to 3:00 pm! Catered by Matt Tivy and Soleil Catering and held at the home of FRNY member Ruth Loos (The Avery - 100 Riverside blvd, New York, NY 10069), this year’s Pride Run Brunch will be nothing short of spectacular.  There are a number of ticket options this year. Every ticket for this Pride Run fundraiser comes with entrance to the brunch, complimentary brunch beverages, and one entry in our door prize drawing. The FRNY Donor Ticket also comes with a second entry in the door prize drawing, acknowledgement in the FRNY Gram (optional), and acknowledgement at the Brunch (optional), as well as a tax-deductible donation of $48. Click here to purchase tickets. Pride Run Sponsor Feature: The Newest Broadway sensation It Shoulda Been You is a part of this year’s race and will be providing a prize pack of Four (4) tickets and a backstage pass for one lucky winner at this year’s race among some other great prizes. This year’s National Anthem singers will also be joining us from their all-star cast, but you’ll have to keep an eye out on the Pride Run Facebook if you want the inside scoop on who that will be. Use the offer below for special pricing just for Pride Run participants. So what are you waiting for? Go see the show that The Hollywood Reporter calls "100 minutes of Comic Gold" and is now legal in 37 states today ! Reach our Runners Advertising with the Pride Run Advertising in our Pride Run Program Book is now closed, but it’s not too late to purchase a Give-a-way insert. Before the Pride Run, more than 5,500 participants will receive the Program Book and Give-a-way bag, enabling you to get your product or services in front of each runner. To view our 2015 advertising rates,  click here and if  you would like to purchase a give-a-way bag insert, you can do so  here .   Pride Run Sponsor Feature: Do you track your mileage and your progress as you train?  What about tracking your spending and saving?  A nd what if you could link your tempo runs and hill workouts to your financial goals? Qapital is a personal finance app that lets you connect your daily activities to your financial habits and makes small, incremental savings to a dedicated account -- it’s an actionable fitness tracker for your cash.  Round up and save your change on every purchase, set the app to automatically save a certain amount each day, or link your fitness tracker to put money into an account every time you run. (For example, set Qapital to save $5 toward your NY Marathon entry fee every time you exceed your daily steps goal, or complete a long run.) You choose your goals, and Qapital helps you celebrate each victory, every step of the way.  Once again, thank you for your interest and support of Front Runners New York and the LGBT Pride Run. After 34 years of organizing this race, we are very proud of where we have come, both as a race and as a society. We realize that without you, we would be unable to continue to provide LGBT runners a place to run with Pride. From the bottom of our hearts, Thank you. S tride with Pride, Jason Fluegge Race Director 2015 LGBT Pride Run Front Runners New York In This Issue Feature on It Shoulda Been You �Feature on Qapital Quick Links   Race Sponsorship   Advertise with Us Join FRNY   Contact Us Pride Run Sponsors We would like to thank our major race supporters. Without them, we would not be able to provide the amazing experience for our runners and provide support to our race beneficiary, the Anti-Violence Project. Please take a moment and learn about our supporters below: Racetrackers Qapital Boxers Sports Bar GE Capital Human Rights Campaign It Shoulda Been You on Broadway Brooklyn Running Company | priderun@frny.org  |   http://www.frny.org/pride-run/ PO BOX 230087 New York, NY 10023 Copyright ? 20XX. All Rights Reserved. � 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_Happy Pride Month & National Running Day_1121270825670.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. 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If you’re not already a member of Front Runners New York, consider becoming one! In addition to discounts with various running stores throughout New York City and free coaching, our members receive a weekly Front Runner Gram that includes team announcements, race reports, social events, and other special offers. Click here to join FRNY!    See you in Times Square -- and have a great race!     JOIN NOW!   MEMBERSHIP COMMITTEE Jason Fluegge, Michelle Mazzara, Brian Schroeder, Mike Terry, and 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. 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There’ll even be a coloring station to bring out the artist (or child) in you!  Food will be provided.   Where: Lucilla’s Apt - 541 East 20th Street, Apt 12G, NY, NY 10001. Dial 202 on the keypad to be buzzed in. Cell number - 847-877-6517 When: Friday, April 24  7 pm - 11 pm What to Bring : BYOB � 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_GAY GAYMZ Update_1120824062212.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. 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Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer �Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. NYC Marathon Long Training Run #1 Running the long training run on Saturday? Coach Mike has the following advice as you approach this run:   To help you train for a better second half of your marathon in November, to prepare your legs for more work in the later stages of the marathon, and to strengthen different muscle groups, try running the long run as follows:Run the first half of your run at a comfortable pace (45 to 60 sec slower than marathon pace) then during the second half of your long run run 3 X 10-minute pickups (near half marathon pace or at least faster than marathon pace) with a 3 min jog recovery between each interval. After your 3rd 10-minute run, continue at a comfortable pace for the rest of the run.   These intervals should be at a challenging pace and the recovery at a pace that allows you to recover enough to run all 3 intervals and still continue on to finish your run. Have fun! Let me know how it goes!  FRNY Mini Golf! Keep the pride alive in July at the FRNY Dinah Shore Mini Golf "Outing" on  Friday, July 24 at Pier 25 Mini Golf, Hudson River Park. What would a great golf outing be without post play refreshments AND awards? Stay for the 19th hole refreshments AND presentation of the inaugural FRNY Putt-Putt Awards The details: Hudson River Park Pier 25 is located in Tribeca at N Moore Street and West Street.  Tee time is 6:30.  Fee is $6.00 per person.  Closest trains: 1 train at Franklin St, A,C,E at Canal St.  Join us for an evening that won’t be sub par! Tuesday Dash + Splash Mark your calendar: T he 2nd FRNY Dash N Splash, Tues July 28th 7pm at Lasker Pool in Central Park. There will be a hill workout then a splash or lap swimming in Lasker Pool. You’ll need to have a Pool Pass which is FREE.  Get your pass here.   Team Champs + Picnic The next NYRR club points race is the Team Championships 5-miler on Saturday, August 1st, which counts for double points in the NYRR team competition.  In lieu of our regular Saturday fun run, we will be racing and cheering on our teammates, and then celebrating at FRNY’s Potluck Picnic!    We encourage all members to represent the team at the Team Championships. This year, the women’s race starts at 9:30am, and the men’s race starts at 8:30am.  Sign up NOW!   Bag Drop / Picnic Area: We’ll be meeting in the East Meadow, by East Drive south of 102nd Street.  Drop off your bags and picnic food there before the race. Look for our banner!   Cheer Zone:  The last half mile of the race is typically where all the teams come out to cheer. Let’s show the other teams that we are the biggest, greatest cheering force around!  Kent Lau will be Official Cheer Captain -- look for him and his signs and cowbells at 102nd Street & East Drive.   Picnic: Following the women’s race, we will meet at the East Meadow (near East 102nd Street). Please bring a potluck item based on your last name: A-F Drinks, G-K Salads/Appetizers, L-P Main, Q-T Dessert, U-Z Snacks.    Volunteers: Not running?  We need volunteers watching bags and food during the race. If you can help out, please let us know! Six Flags Gay Day The second annual Six Flags Gay Day adventure is right around the corner! FRNY will be taking over the park on Saturday September 5th! FRNY members will be traveling to NJ in style via private bus. After a fantastic group photo, members are free to explore all that Six Flags has to offer! At 8pm, the park will close to all non-Gay Days guests. We expect to leave for the park in the early afternoon and depart from the park at midnight. Ticket price: $43.18 Bus fee: TBD (based on attendance) If you would like to attend, please indicate interest by email. Your email is only an indicator of attendance so we can calculate the cost of the bus fee. Non-FRNY members welcome to attend! Additional details to follow! Variety Show is Coming! The fabulous Social Committee already has 7 acts lined-up for this year’s and talent show fundraiser, and we need your help! Join this team tradition and our fabulous Social Committee at our first planning meeting on Thu, Jul 30, at 7 PM at Utopia Diner, 267 Amsterdam (73rd). The meeting will take no more than an hour. We have 6 volunteer manager spots to fill: Sponsorship (super well connected) Stage Manage (mega multi-tasker&time manager) AV (our techies have to hit their cues) Box Office&Ushering (good with $$ and crowd control) Bar&Raffles (we need donations) Program&Ballot Design (quick/creative/ follows Producer’s design direction).  Please RSVP with the position you can fill. Women’s Team Focus Group We want to know what we can do to get more women involved in FRNY events. We’re seeking people (men and women) who will be interested in finding out and brainstorming on how we can increase the participation of women at all of our events from fun runs, races, volunteering, and social events. For more information about these focus groups and to get involved please �contact women@frny.org.     Mile 24 Water Station On Nov. 1 50,000 marathoners will be passing by Mile 24 depending on YOU to hydrate them through the final two miles of the race. FRNY has promised to fill 200 bodies at the water station this year so we’ll need you, and your friends, family, and coworkers to make that happen! For giveaways we’ve got cute winter beanies and as an added club bonus, NYRR is offering one guaranteed non-complimentary entry into the 2016 TCS NYC Marathon for every race day 20 volunteers! For further details contact men@frny.org History and Archives: Tag! You’re It We’ve imported thousands of Front Runners’ photos into our database, and now we need help identifying them.  Join the Tagging Team of the History and Archive Project and help put a name to the people, places, and events that make up Front Runners New York.  We’re looking for volunteers to help with the tagging and members with a broad knowledge of Front Runners to help identify the photos. If you’d like to volunteer, please email  tagging@frny.org.   This Weekend’s Long Run This weekend’s long run is the official NYRR NYC Marathon Long Training Run #1. Practice taking fluids on a race atmosphere and nail down running in large groups. Race registration is sold out, but in-person registration may still be available at NYRR headquarters. Looking for advice how to run it? See Coach Mike’s tips at the top of the Gram. Marathon Training Plans Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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 Multisport Congratulations to our entire FRNY Team competing in the New York City Triathlon this weekend! Despite the heat, you made us so proud. Special thanks to Yoshie Yabu for the post-race watermelon!   Join Us for Our Second-Annual Dash & Splash! We’ll be having a special, combo run & swim workout in Central Park. The usual night hill workout will start and finish (a little early) near Lasker Pool at 110th St. Afterwards we’ll cool off with a group swim! Please note though that in order to swim you’ll need to already have a Lasker swim card. NYC Parks has all the details you need about pool registration, including at Lasker.        Multisport Target Races: Grimaldo’s Mile, Brighton Beach - Open-water swim Staten Island Tri/Duathlon, Staten Island - Sprint triathlon or duathlon, relays available. Toughman Tri, Croton, NY -  Half-Ironman and national aquabike championship, relays available. Register with discount code TMFR25. Mightyman Montauk, Montauk, NY - Sprint, olympic, or half-Ironman triathlon, relays available     Please  email us or feel free to post on our Facebook group if you have any questions.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.      Muggy heat didn’t keep Front Runners New York from taking to the streets. The multi-sporters took the spotlight this week at the New York City Triathlon. Twenty-three Front Runners braved humid conditions by taking a dip in the Hudson (some without wetsuits), biking the Henry Hudson Parkway and running in Central Park. Ben Green was the first Front Runner to cross the finish line, in 2:10:06. Finishing his first NYC Tri and Olympic distance tri, Gen Watanabe scored a 2:23:54. Yoshie "Yaby" Yabu grabbed a PR and seventh in her age group (2:31:33). Seven days after running a marathon, Tim Guscott accomplished his fastest bike split ever en route to finishing with a 2:39:40. They were followed by Shane Mueller (2:41:34), Roger Herr (2:45:39), Mike McMahon and David Laurence (competing as Relay Team Dave & Mike FRNY; 2:50:34), Michael Calvert (2:53:44), Marcus Woollen (2:55:08), Jeff Caprio (2:56:26), Giordano Fusco (2:57:44), Chris Strouse (3:02:48), Wendy Lai (3:08:52), Tom Henning (3:09:13), Jeff Grossman (3:11:12), Binh Huynh (3:11:04), Tee Tsing (3:20:07), Tony Chanthavong (3:11:05) and Colin Meret (3:18:59).   The FRNY NYC Triathlon Crew On Saturday, 47 Front Runners braved the rain to run the New York Road Runners Boomer’s Cystic Fibrosis Run to Breathe four-miler. The first Front Runner to finish was Joseph Chillemi (25:35), followed by Manny Romero (26:06), Eduardo Rojas (26:16) and David Calfee (27:13). The first Front Runner woman to finish was Kathryn Uhlmansiek (30:07), followed by Anne Duquette (31:58) and Nawal Traish (33:23). Scott Emmons was fourth in his age group at (37:07), Sam Lafata finished fifth in his age group (47:00) and Paul Racine also was fifth in his age group (33:11).Many Front Runners took on Chi-town rock ’n’ roll-style this weekend at the Rock ’n’ Roll Chicago Half-Marathon, 10K and 5K. Jim Diego earned several big pieces of bling and a back stage pass to meet singer Andy Grammer by running the 5K and the half-marathon. He raced with the Party Rockers, a group of frequent Rock ’n’ Roll runners, and cheered for others racing both the 5K and half-marathon, including Michelle Mazzara, Kenny Harmon and Stacey Cooper (47:59). Doreen Yankopoulos did double duty, finishing both the 5K (34:35) and 10K (1:11:41). Tara Amato also took on the 10K (1:13:47) while Lucilla Rastelli finished the half in 2:12:27 with her daughter, Claudia Dawson.Richard White came in third overall in the 17th Annual Delaware Youth Center River Run 10K in Callicoon, in Sullivan County, New York. He finished in 40:44. In Washington state, Jim McCarrick and friends successfully �completed the 200-mile Ragnar Relay Northwest Passage.  Thursday, six intrepid FRNYers took to the hills in unexpectedly cool(er), dry conditions. Connor Essick debuted at the Van Cortlandt Park Track Club Summer Series 5K with a time of 19:38, taking second in his age group. He was shortly followed by Tim Guscott (23:50); Paul Racine (27:53; fourth in age), Christopher Strouse (28:11), Jill Crouther (37:43) and David Pitches (38:02).At the Prospect Park Track Club Al Goldstein Summer Speed Series last Wednesday, Dan Ferguson was the first Front Runner to hit the finish line and came in fourth in his age group at 17:29. Jerry McDonnell came in second in his age group with a time of 17:57 and Rick Buckheit came in second in his age group in 21:46.Also last Wednesday, Front Runners owned the NYCRuns Riverside Park 5K, race number five in the series. Colin Ogilvie won the race with a time of 16:32. He was followed by Richard White, who came in second in his age group with a time of 19:27. Gen Watanabe also grabbed second in his age group (20:06). Yaby Yabu snagged second in her age group at 21:49. Alan Brown grabbed first in his age group (24:28). Tom Malcom grabbed second in his age group (24:34). Cindy Hearing nabbed second in her Connor Essick in Van Cortlandt Park Veteran runner Dave Pitches at the VCTC 5K age group at 26:45, with Bernie Janelle coming in third in her age group a few seconds later (26:58). Other hot-footed finishers included Fernando Aguilar (20:00), Dave Lin (20:05), Gilbert Gaona (20:46), Manja Srinivasaiah (21:11), Patrick Hart (23:41), John Kosa (24:17), Michael Gurdo (24:26) Mike Markowitz (25:00), Philip Greenwald (29:21) and Diane Westerback (31:29).    FRNY at the InterClub Challenge Riverside 5K     More pictures from the week of racing:   Top, L-R: Roger Herr, Chris Strouse, Jeff Grossman / Bottom, L-R: Dave Pitches, Gen Watanabe ; Group: Chee Heong Tee, Dave Pitches, Gen Watanabe, Wendy Lai, Binh Huynh, Marcus Woollen(photos by Kent Lau and Alan Brown) Top row: Tim Guscott, Paul Racine. Bottom row: Dave Pitches, Chris Strouse. Photos by Steven Waldon   � 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_Front Runner Gram 07-23-15_1121729286974.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. 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Opportunities Train With Us Race Report         Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. Bronx Pride + Health Fair If you thought that Pride ended in June you are so wrong! It continues in the Bronx on Saturday, July 18. FRNY will have a booth and we need your help in spreading the word about how awesome we are. This is a great opportunity for us to greet potential new members from the Bronx and we need your help. Contact diversity@frny.org to volunteer for a shift at our booth.  Special Marathon Training Clinic Join us before this week’s long run to take part in a special marathon training clinic Coach Mike will be leading! Take this opportunity to ask questions and understand how to better prepare yourself for your upcoming 26.2   Arrive promptly at 8:00 with your questions! Full long run details and host information can be found below in the "Train With Us" section FRNY Mini Golf! Keep the pride alive in July at the FRNY Dinah Shore Mini Golf "Outing" on  Friday, July 24 at Pier 25 Mini Golf, Hudson River Park. What would a great golf outing be without post play refreshments AND awards? Stay for the 19th hole refreshments AND presentation of the inaugural FRNY Putt-Putt Awards:  Award #1: Best Fairway Apparel / Golf Bling.  More Putt-Putt Awards will be posted in future Grams. The details: Hudson River Park Pier 25 is located in Tribeca at N Moore Street and West Street.  Tee time is 6:30.  Fee is $6.00 per person.  Closest trains: 1 train at Franklin St, A,C,E at Canal St.  Join us for an evening that won’t be sub par! Team Champs + Picnic On Saturday August 1st the men and women of FRNY will put their best foot forward against the other local clubs and race the NYRR Team Championships! If you haven’t signed up, do so now! After the race we will retire to a lovely grassy knoll to celebrate our club accomplishments over a pot luck picnic. Stay tuned for a Facebook post on the exact location and what you should bring. August Running Camp! T he Long Run coordinators are planning a weekend trip upstate for the end of August. FRNY member Diane Westerback has  an amazing house  in Cragsmoor, NY, and she’s offered to host us for a weekend of fun, hiking, and trail running from August 28-30. There will be trail running and hiking opportunities on Saturday and Sunday. Estimated cost per person for travel, food, and lodging will be around $100. It looks like there should be space for 13 people, but we’ll try our best to accommodate as many as are interested.  Sign up here  if you’d like to come along! Variety Show is Coming! The FRNY Variety Hour 2015 needs you! Our annual team event is having a open call for talent. Whether you sing, juggle, or do an interpretive dance, strut your stuff on Friday, Oct 16 and help your team raise money �for our Coaches Fund. No experience necessary, no auditions; everyone’s welcomed to perform!  No thespian talent? Join our Variety Hour committee to help behind the scenes; we have specific roles to fill. We’re also looking for sponsors, raffle prize donations, and ushers. Last year’s show was standing room only and received rave reviews-this year’s promises to be bigger and better! Let the fabulous Social Committee know how you’d like to pitch in for this awesome Front Runner tradition!  social@frny.org Women’s Team Focus Group We want to know what we can do to get more women involved in FRNY events. We’re seeking people (men and women) who will be interested in finding out and brainstorming on how we can increase the participation of women at all of our events from fun runs, races, volunteering, and social events. For more information about these focus groups and to get involved please contact women@frny.org.     Mile 24 Water Station On Nov. 1 50,000 marathoners will be passing by Mile 24 depending on YOU to hydrate them through the final two miles of the race. FRNY has promised to fill 200 bodies at the water station this year so we’ll need you, and your friends, family, and coworkers to make that happen! For giveaways we’ve got cute winter beanies and as an added club bonus, NYRR is offering one guaranteed non-complimentary entry into the 2016 TCS NYC Marathon for every race day 20 volunteers! For further details contact men@frny.org   30+ Years of FRNY History! Check out the new FRNY sub-site, which pulls together both digitized and "born-digital" artifacts. Membership includes access to "the entire digital archive," including 4,000+ artifacts (old photographs, newsletters, Pride Run booklets, social event flyers, and much more.).    We invite all of you to visit and to explore our new digital archives and come back often to see  updates like 2015 Pride Week photos. Enjoy and experience Front Runner New York’s history! --The FRNY History & Archives Team   History and Archives: Tag! You’re It We’ve imported thousands of Front Runners’ photos into our database, and now we need help identifying them.  Join the Tagging Team of the History and Archive Project and help put a name to the people, places, and events that make up Front Runners New York.  We’re looking for volunteers to help with the tagging and members with a broad knowledge of Front Runners to help identify the photos. If you’d like to volunteer, please email  tagging@frny.org.   This Weekend’s Long Run This weekend’s long run starts from Dave Carway’s Apartment at: 166 W. 122nd Street, Apt 5W New York, NY 10027 (Harlem) This week’s run is extra special because Coach Mike will be on hand to lead a special Marathon Clinic that will start at 8:00! Take this opportunity to ask questions and understand how to better prepare yourself for your upcoming 26.2 For route details and most importantly to RSVP, click here. For details and the entire long run e-mail, click here. Marathon Training Plans Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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 Multisport If you’d like to take part in Monday night swims, add your name to the weekly sign-up sheet here to save a spot: http://goo.gl/ybSOT3 Upcoming Target Events:  July 26 - Grimaldo’s Mile - Open Water Swim off Brighton Beach. Register. Please  email us or feel free to post on our Facebook group if you have any questions.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.        With a lull in the local road racing schedule, the Front Runners New York multi-sporters took center stage this week, collecting a bundle of medals in two big events.   FRNY invades the Coney Island Aquathlon!(photo stolen from Rachel Cutler’s Facebook page!)   Dan Ferguson won the long-distance race at the Coney Island Aquathlon on Saturday, completing the two-mile ocean swim and six-mile run in 1:24:57. After falling just short the last couple of years, Dan proved the value of perseverance with his victory at America’s Playground. Also posting strong finishes in the event were David Brand (1:43:48; first in age), Gen Watanabe (1:44:12; first in age), Fernando Aguilar (1:48:33; third in age), Rachel Cutler (1:55:38; first in age) and Yaby Yabu (2:09:56; second in age). In the Olympic-distance race (one-mile swim, three-mile run), Tom Malcolm finished in 1:03:30 (first in age), Marcus Woollen in 1:05:36 (first in age), Christopher Strouse in 1:13:59 and David Pitches in 1:25:25 (first in age). Wendy Lai completed the one-mile Olympic swim in 56:17 (third place).   L-R: Stud triathletes Jonathan Smith, Dave Lin, Onesimo DeMira, Chris Choi(photo courtesy Onesimo) Elsewhere on Saturday, four FRNYers took part in the HITS Kingston, N.Y. Triathlon. Jonathan Smith finished fourth overall in the half-ironman in 4:55:42 and Chris Choi came in fifth, logging a time of 5:04:48. Dave Lin nailed third in his age group with a 6:04:33 finish in the same event, while Onesimo DeMira captured fourth overall in the sprint tri in 1:18:11.Diane Westerback managed to find a race in the city this past weekend. She ran the High Bridge 5K, billed as the only trail race in Manhattan, in 43:01. Her trek up and down the heights overlooking the Harlem �River netted her third in her age group. A number of Front Runners traveled out of town to race. Richard White ran the Turtle Trot 10K at Kenoza Lake in Sullivan County. He finished in 41:22 on a course that covered -- well, here’s how Richard described it: "Ten sadistic uphill rollers littered with f-bombs and vitriol, followed by quiet weeping at the finish. Placed 5th, 1st in age, yet entirely humbled." Sounds like fun!  Also upstate, Kimberly Engel teamed up with her sister for the Saratoga Springs Half-Marathon Relay. Kimberly’s 1:07 in the second leg of the relay helped the duo to a 2:19 finish. Speaking of halves, Jim Diego was at it again, this time at the Shipyard Old Port Half-Marathon in Portland, Maine. Jim ran a 2:19:30 in his 25th half-marathon of the year. David Grudzien made it a double-header weekend, running the Burn Your Half Off 13.1-miler in Chattanooga in 2:45:47 on Saturday and the Run Through the Park Half-Marathon in Snelville, Georgia, in 2:49:05 on Sunday.   Tim Guscott, Matt Kovich and Giovanny Leon completed the weekend’s longest race, the Mad Marathon in Vermont’s Mad River Valley. Matt finished in 4:12:42, Giovanny in 4:23:29 and Tim in 4:23:31. Along the way they braved summer heat and steep hills. No word on whether there were any f-bombs and vitriol.   Rounding out the extended racing weekend, three Front Runners ran Tuesday night’s Party With Purpose 5K in Hoboken. Sam LaFata celebrated his return to racing by winning second in his age group with a 35:43 finish. Mike Markowitz finished in 23:39 and Jesse Dean crossed the mat in 27:17. L-R: Jesse Dean, Sam LaFata, Mike Markowitz. Welcome back, Sam! (photo courtesy Jesse Dean)     New York Road Runners has opened registration for nearly all its remaining 2015 races, including three new 3.1-milers: the nighttime R-U-N 5K on Thursday, Aug. 6; the NYRR 5K at the Bronx 10-Mile on Sept. 27; and the NYRR 5K at the Staten Island Half on Oct. 11. Sign up!   Another weekend, another half marathon for Jim Diego (his 25th this year)     � 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/. 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"http://s.rs6.net/t?e=5E_9rDAb9A0&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=5E_9rDAb9A0&c=3&r=1" }; July 9, 2015 In This Issue Volunteer Opportunities Train With Us Race Report         Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday �bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. Staten Island Pride 5K FINAL CALL! Now in its second year, The Staten Island Pride 5K is this Saturday!!!. This 5K will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category. Saturday Fun Run Workout If you’re looking to develop some speed and strength, Coach Mike will be leading a special hill workout session during the Saturday fun run. Just stick around after the fun runners take off and follow the coach through some drills, stretches, and of course some hills! FRNY Mini Golf! Keep the pride alive in July at the FRNY Dinah Shore Mini Golf "Outing" on  Friday, July 24 at Pier 25 Mini Golf, Hudson River Park. What would a great golf outing be without post play refreshments AND awards? Stay for the 19th hole refreshments AND presentation of the inaugural FRNY Putt-Putt Awards:  Award #1: Best Fairway Apparel / Golf Bling.  More Putt-Putt Awards will be posted in future Grams. The details: Hudson River Park Pier 25 is located in Tribeca at N Moore Street and West Street.  Tee time is 6:30.  Fee is $6.00 per person.  Closest trains: 1 train at Franklin St, A,C,E at Canal St.  Join us for an evening that won’t be sub par! Bronx Pride + Health Fair If you thought that Pride ended in June you are so wrong! It continues in the Bronx on Saturday, July 18. FRNY will have a booth and we need your help in spreading the word about how awesome we are. This is a great opportunity for us to greet potential new members from the Bronx and we need your help. Contact diversity@frny.org to volunteer for a shift at our booth. August Running Camp! T he Long Run coordinators are planning a weekend trip upstate for the end of August. FRNY member Diane Westerback has  an amazing house  in Cragsmoor, NY, and she’s offered to host us for a weekend of fun, hiking, and trail running from August 28-30. There will be trail running and hiking opportunities on Saturday and Sunday. Estimated cost per person for travel, food, and lodging will be around $100. It looks like there should be space for 13 people, but we’ll try our best to accommodate as many as are interested.  Sign up here  if you’d like to come along! July Board Meeting The next board meeting will be Saturday, July 11, at Diane Lowy’s apartment at 1245 Park Avenue #7B (at East 96th Street). To conserve club funds, refreshments will be limited to extra supplies from the Saturday breakfast. Members may arrive starting at 1pm, and the meeting will begin at 1:30pm. Please submit the write-up for any agenda items by noon on Monday, July 6, to  Brian . Women’s Team Focus Group We want to know what we can do to get more women involved in FRNY events. We’re seeking people (men and women) who will be interested in finding out and brainstorming on how we can increase the participation of women at all of our events from fun runs, races, volunteering, and social events. For more information about these focus groups and to get involved please contact women@frny.org.     Mile 24 Water Station On Nov. 1 50,000 marathoners will be passing by Mile 24 depending on YOU to hydrate them through the final two miles of the race. FRNY has promised to fill 200 bodies at the water station this year so we’ll need you, and your friends, family, and coworkers to make that happen! For giveaways we’ve got cute winter beanies and as an added club bonus, NYRR is offering one guaranteed non-complimentary entry into the 2016 TCS NYC Marathon for every race day 20 volunteers! For further details contact men@frny.org 30+ Years of FRNY History!   Do you know   .....? What year did FRNY hold its first Pride Run? Over FRNY’s 30+ years, how many Presidents were women? What year did FRNY hold its first "Awards Night"? You can find the answers to these questions and learn a lot more about FRNY in the newly launched FRNY History & Archives sub-site, which pulls together both digitized and "born-digital" artifacts. Membership includes access to "the entire digital archive," including 4,000+ artifacts (old photographs, newsletters, Pride Run booklets, social event flyers, and much more.).    We invite all of you to visit and to explore our new digital archives and come back often to see  updates like 2015 Pride Week photos.   Enjoy and experience Front Runner New York’s history! --The FRNY History & Archives Team   History and Archives: Tag! You’re It We’ve imported thousands of Front Runners’ photos into our database, and now we need help identifying them.  Join the Tagging Team of the �History and Archive Project and help put a name to the people, places, and events that make up Front Runners New York.  We’re looking for volunteers to help with the tagging and members with a broad knowledge of Front Runners to help identify the photos. If you’d like to volunteer, please email  tagging@frny.org.   This Weekend’s Long Run This weekend’s long run starts from Avanti Peter’s Apartment at: 169 Rogers Avenue, Apt 1C Brooklyn NY 11216 The run begins at 8:30 AM sharp so please arrive by 8:15. For route details and most importantly to RSVP, click here. For details and the entire long run e-mail, click here. Marathon Training Plans Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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 Multisport If you’d like to take part in Monday night swims, add your name to the weekly sign-up sheet here to save a spot: http://goo.gl/ybSOT3 Upcoming Target Events:  July 26 - Grimaldo’s Mile - Open Water Swim off Brighton Beach. Register.  Staten Island Triathlon: June 21 - Sprint/Duathlon/Relays. Great beginner triathlon, can take the Ferry to the race. Register.  Please  email us or feel free to post on our Facebook group if you have any questions.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.      While many Front Runners were busy enjoying a long Independence Day weekend or were still recovering from last week’s big Pride celebrations, several Fronties made sure to stretch their legs, show their team spirit and bring home some hardware and muffins. Kicking off the long weekend on Thursday night, teams of Front Runners gathered to eat carrot cake and participate in a local club favorite, the annual Van Cortlandt Track Club 2x2 Cross- Country Relay. For this race, teams run a total of four miles (each member of a two-person team is responsible for two miles) over the hills and through the woods in the Bronx, and age group winners are rewarded with delicious pastries. With Paul Racine on hand to cheer the runners on, the Dipsea Duo of Steve Waldon and Connor Essick were the first FRNY team to finish, clocking in at an average 5:57 pace. The FRNY Who’s Your Daddies (Dave Pitches and Gilbert Gaona) won muffins for winning second in their age group (combined 103), while Miki Mariotti and Dominic Aloia (the Dynamic Duo) took third in the 70-99 category. Team Man & Beast (David White and Jennifer Bougher) competed for the third year in a row and was FRNY’s only co-ed team. FRNY rounded out the field with Tim Guscott and Michael Gurdo, Michael Orzechowski and John Kosa (the Oenophiles) and Chris Strouse and Chee Heong Tee.   FRNY at the VCTC 2X2-Mile Relay (photo courtesy of Gilbert Gaona)   Tackling a much, much bigger relay were Dave Lin, Dan Ferguson and Dennis Ng, who traveled to Maine to compete in the 13th Annual Around Mount Desert Island Fourth of July Relay, a 61.97-mile, nine-stage race, in which Barbie dolls randomly serve as the relay batons. Team FRNY Reggie’s Angels stunned the field and won the race outright, breaking the tape in 7:18:05.   L-R: Dave Lin, Dan Ferguson, Dennis Ng after a triumphant trip around Mount Desert Island.  (Photo courtesy of Dennis Ng) On Wednesday evening, Jerry McDonnell was the lone FRNY participant in the Al Goldstein 5K race in Prospect Park-- and we could not have asked for a better representative! Jerry finished 10th overall at a blistering 5:45 pace and captured second place in his age group. Tara Amato and Elke Gasselseder celebrated July 4th on Governor’s Island, racing for FRNY in the NYCRUNS Firecracker 5K. Meanwhile in Jim Thorpe, Pennsylvania, Jillian Ternosky enjoyed a four-mile race with family in the Race Street Run, and earned a PR with her 28:35 finish! And unstoppable racer Richard White doubled up for the holiday weekend, PRing by one second in the Great American Weekend 10K Race in Goshen, New York, with a 39:36 on Saturday before taking second overall the next day in the Smallwood Mongaup F.D. Fighting Fires 5K in Sullivan County with a 19:23 finish. And taking the celebrations abroad, David Fausch completed the Villa de Madrid 15K in 1:34:23, enjoying the Real Madrid stadium and other great Madrid landmarks on the run.   In Atlanta, Front Runners participated in Sunday’s iconic Peachtree Road Race 10K, the world’s largest 10K with 60,000 participants. This year, runners battled pouring rain, thunder and lightening. The FRNY contingent included Atlanta resident David Grudzien, along with New Yorkers Jim Diego and Charlie Duncan. Congratulations to all racers! Please check the race calendar for upcoming events and join the fun. For any questions and comments please contact us at racecaptains@frny.org David Grudzien and Jim Diego at the Peachtree     � 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_Front Runner Gram 07-09-15_1121599930550.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. 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Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. Without a doubt, Pride weekend is the biggest event in Front Runners all year. There’s no way we could get through this without thanking a few key players.So many people came up to me congratulating and thanking me for a great Pride Run, and while I was flattered by their words I could not take credit for any of it. The Pride Run is the product of the eponymous committee headed by Jason Fluegge. Jason has been at the head of the Pride Run for several years and is the man responsible for its success. The next time you see him, say thank you for pulling off a great event and for raising money that will help fund Immigration Equality’s mission of uniting families and asylum-seekers. And please also recognize the hard work of the rest of the committee: Jim Diego, Matthew Haas, Maria Woehr, Kerri Fox, Michael Markowitz, Jean Simeon, TJ Berardo, and Jonathan Jeremias. All of them worked tirelessly behind the scenes over the course of the past 6+ months to serve the club and the race. Their work is the reason why Front Runners has such a great reputation in the City. Thank you.On Sunday the club had a chance to participate in a little bit of history -- marching down 5th Avenue on the weekend that gay marriage was legalized in the US. We’re only ten years behind our brothers and sisters to the north, but who’s counting? Mike Terry and Peter Macari made sure that it could all happen, and I’d like to offer a public thanks to them for pulling off the logistics behind the march. We will all remember this weekend, and that memory will forever be enhanced by the feeling of being embraced by the city as we marched as one.Lastly, I would like to thank all the Front Runners and friends who volunteered, cheered, ran the race, or marched with us. The simple act of putting on the blue-and-orange, getting in a group photo, or even just showing up Saturday morning shows visibility and support -- two of the most important acts that we can all do as Front Runners. Seeing so many of you participate in your own way this weekend really sent a powerful and positive message about the good we do for this City. Thank you. -Steven Waldon Run Some Cross Country! Tonight there will be no coached speed / track workout. Instead FRNY will be participating in the VCTC 2 X 2-Mile Relay Race on the trails of Van Cortland Park. Participate with a friend on this historic course and help support local running!   There is an entry fee of $20 per 2 person team. All the info is  here       Saturday Fun Run If you’re in town for the Saturday fun run, please note that Rutgers Church is closed! Instead we will be using Jack Rabbit Sports on W 72nd St for our bag drop. As usual we will be heading to the Daniel Webster statue for a 10 AM run.Following the run, we’ll gather our bags at Jack Rabbit and head back into Central Park for a potluck picnic. Feel free to bring what you’d like, or just hang out in the park on a beautiful summer day with your FRNY family! FRNY will provide plates, cups, and cutlery but you can bring the rest! FRNY Mini Golf! Keep the pride alive in July at the FRNY Dinah Shore Mini Golf "Outing" on  Friday, July 24 at Pier 25 Mini Golf, Hudson River Park. What would a great golf outing be without post play refreshments AND awards? Stay for the 19th hole refreshments AND presentation of the inaugural FRNY Putt-Putt Awards:  Award #1: Best Fairway Apparel / Golf Bling.  More Putt-Putt Awards will be posted in future Grams. The details: Hudson River Park Pier 25 is located in Tribeca at N Moore Street and West Street.  Tee time is 6:30.  Fee is $6.00 per person.  Closest trains: 1 train at Franklin St, A,C,E at Canal St.  Join us for an evening that won’t be sub par! Staten Island Pride Run Now in its second year, The Staten Island Pride 5K is  open for registration. This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens. Tracking chips, race bibs, and race statistics are available to runners in each age category. Bronx Pride + Health Fair If you thought that Pride ended in June you are so wrong! It continues in the Bronx on Saturday, July 18. FRNY will have a booth and we need your help in spreading the word about how awesome we are. This is a �great opportunity for us to greet potential new members from the Bronx and we need your help. Contact diversity@frny.org to volunteer for a shift at our booth. July Board Meeting The next board meeting will be Saturday, July 11, at Diane Lowy’s apartment at 1245 Park Avenue #7B (at East 96th Street). To conserve club funds, refreshments will be limited to extra supplies from the Saturday breakfast. Members may arrive starting at 1pm, and the meeting will begin at 1:30pm. Please submit the write-up for any agenda items by noon on Monday, July 6, to  Brian . Women’s Team Focus Group We want to know what we can do to get more women involved in FRNY events. We’re seeking people (men and women) who will be interested in finding out and brainstorming on how we can increase the participation of women at all of our events from fun runs, races, volunteering, and social events. For more information about these focus groups and to get involved please contact women@frny.org.   30+ Years of FRNY History!   Do you know   .....? What year did FRNY hold its first Pride Run? Over FRNY’s 30+ years, how many Presidents were women? What year did FRNY hold its first "Awards Night"? You can find the answers to these questions and learn a lot more about FRNY in the newly launched FRNY History & Archives sub-site, which pulls together both digitized and "born-digital" artifacts. Membership includes access to "the entire digital archive," including 4,000+ artifacts (old photographs, newsletters, Pride Run booklets, social event flyers, and much more.).    We invite all of you to visit and to explore our new digital archives and come back often to see  updates like 2015 Pride Week photos.   Enjoy and experience Front Runner New York’s history! --The FRNY History & Archives Team   This Weekend’s Long Run This weekend’s long run starts from Drew Sheppard’s Apartment at: 550 West 45th Street, Apt 1706 New York, NY 10036  The run begins at 8:30 AM sharp. For route details and most importantly to RSVP, click here. For full details and the entire long run e-mail, click here. Thursday Morning Workouts Don’t forget that FRNY is also doing Thursday morning Central Park workouts! Meet promptly at 6:30 AM along the 72nd Street Transverse near the Daniel Webster statue. Sign up here Tues/Thurs Outdoor Workouts Tuesdays at 7pm meet on the west side of the 72nd St transverse.  This Thursday there will be no coached speed / track workout. Instead FRNY will be participating in the VCTC 2 X 2-Mile Relay Race in Van Cortland Park There is an entry fee of $20 per 2 person team. All the info is  here   Please volunteer to watch bags ONCE this season. Bag watchers are only needed at Central Park evening workouts. Click here  to sign up. Thanks! Marathon Training Plans  Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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    August Running Camp! T he Long Run coordinators are planning a weekend trip upstate for the end of August. FRNY member Diane Westerback has  an amazing house  in Cragsmoor, NY, and she’s offered to host us for a weekend of fun, hiking, and trail running from August 28-30. There will be trail running and hiking opportunities on Saturday and Sunday. Estimated cost per person for travel, food, and lodging will be around $100. It looks like there should be space for 13 people, but we’ll try our best to accommodate as many as are interested.  Sign up here  if you’d like to come along!   Multisport Beginner Swim Clinic: concludes July 6: Our "graduation" week will include a video swim clinic to help you see and analyze your form.   Of course, regular Monday night swims will continue in our brand-new big beautiful pool as well. If you’d like to take part, simply add your name to the weekly sign-up sheet here to save a spot:  http://goo.gl/ybSOT3 Upcoming Target Events:  July 26 - Grimaldo’s Mile - Open Water Swim off Brighton Beach. Register.  Staten Island Triathlon: June 21 - Sprint/Duathlon/Relays. Great beginner triathlon, can take the Ferry to the race. Register.  Please  email us or feel free to post on our Facebook group if you have any questions.   History and Archives: Tag! You’re It We’ve imported thousands of Front Runners’ photos into our database, and now we need help identifying them.  Join the Tagging Team of the History and Archive Project and help put a name to the people, places, and events that make up Front Runners New York.  We’re looking for volunteers to help with the tagging and members with a broad knowledge of Front Runners to help identify the photos. If you’d like to volunteer, please email  tagging@frny.org .     Looking for New Computer-Savvy Committee Members We are conducting an open call for new FRNY committee members to assist with the maintenance and further development of FRNY’s website and membership infrastructure.  Candidates should be computer-savvy and eager to learn about the technology platforms that power FRNY’s website, communications, and membership processes.  An excellent opportunity to get involved in the inner-workings of FRNY and contribute meaningfully to the club.  If interested, please write to recruitment@frny.org with a brief statement of interest and background description. Mile 24 Water Station On Nov. 1 50,000 marathoners will be passing by Mile 24 depending on YOU to hydrate �them through the final two miles of the race. FRNY has promised to fill 200 bodies at the water station this year so we’ll need you, and your friends, family, and coworkers to make that happen! For giveaways we’ve got cute winter beanies and as an added club bonus, NYRR is offering one guaranteed non-complimentary entry into the 2016 TCS NYC Marathon for every race day 20 volunteers! For further details contact men@frny.org   Here’s how to sign up:  Log onto your MyNYRR account (or create one for free) Click on the Volunteer tab  Click the blue Volunteer button under FLUID STATIONS 2015 TCS New York City Marathon Click on Fluid Station Mile 24- FRNY ONLY Don’t see your race listed, or looking for other races to fit onto your calendar? Check out our  racing spreadsheet. Be sure to put your name down for your races so your teammates know what you’re up to! 07/11 Staten Island Pride 5K Now in its second year, The Staten Island Pride 5K is open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category. 07/11 High Bridge 5K Trail Race On July 11th come out for the inaugural  High Bridge 5k , the only trail race in Manhattan! As added incentive, we’ve secured a 15 percent discount using code FRNY.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.      For once, the field was blessed with relatively cool conditions for the 34th Front Runners New York LGBT Pride Run on Saturday, and 370 Front Runners lined up for this sold-out five-miler that was also a New York Road Runners club points race. As usual, it was the most colorful race on the NYRR calendar, and the celebratory atmosphere was amped even higher by the previous day’s Supreme Court ruling on marriage.   Amid the festivities, the men’s Open team scored an eighth-place finish, led by Colin Ogilvie (27:17) in his first NYRR race. He was followed by Myles Lock (fourth in age, 28:53; a personal record), Dan Ferguson (29:08; PR), Gabe Benroth (29:15; fifth in age) and Breandan Ward (29:36). The men’s Masters team also finished in eighth place behind solid runs by Jerry McDonnell (29:47) and Richard White (31:46). The Vets finished eighth thanks to Richard, Marty McElhiney (33:25) and Steven Vizena (33:35). The Super Vets took seventh, aided by rock-star runners Mark Mascolini (38:03), Stan More (38:59) and Tom Malcolm (39:11). Ekong Ekong (37:18) and Alan Brown (39:19) set PRs. At 80 years young, Edward Pyle finished second in his age group with a time of 1:16:12. Bernd Erpenbeck, who has been battling injuries, pushed through to the finish line to complete his 12th Pride Run for a well deserved popsicle.   The Front Runner women’s Open team stormed to a fourth-place finish, guided by Leah Serinsky (34:02), Yaby Yabu (34:35; a PR and third in age), Ruth Loos (34:42; third in age), Ashley Marie Ortiz (39:05) and Michelle Mazzara (39:13). The women’s Masters team delivered a tour de force, finishing on top of the standings thanks to Yaby, Ruth and Michelle. The women’s Vets came in 10th Ruth and Michelle. The women’s Vets came in 10th on the efforts of Faith Tempest (43:04), Tara Amato (56:06) and Jeannie Herlihy (56:34). The Super-Vet women finished in sixth place thanks to the fine work of Lourdes Blanco (58:14), Inger Berger (58:23, ninth in age) and Ruth Gursky (1:20:25). Florence Hogan set a PR with a 49:51 finish.   Special thanks to Race Director Jason Fluegge and the Pride Run Committee for again organizing a fabulous event. Steve Waldon presided over the proceedings for the first time while Marcus Woollen ran the race then led the post-run ceremonies as emcee. Now that he’s returned to civilian life, former president Dave Lin got to run his first Pride Run in years, finishing in 34:02.     On Sunday, 14 Front Runners took to Central Park before the Pride March for the NYRR Achilles Hope and Possibility five-miler. Some of these FRNYers were running their second race of the weekend. Richard White led the way with a 32:03, which earned him second in age. Justin Ruaysamran (36:45) and Michael Jalbert (40:19) filled the place and show spots. Leading the way for the women were Nawal Traish (41:32), Shilpa Garg (43:36) and Maria Woehr (47:45). Extra kudos to Inger Berger, who finished third in age after having sped through the park in the Pride Run the day before.   Wednesday evening, 14 Fronties tackled the fourth race in the NYCRuns Riverside Park 5K series. Larry Gianechinni led the team with an 18:23, which was good for third in his age group. Also finishing strong were Steve Waldon (18:34; third in age), Richard White (19:37, first in age) and Cindy Hearing (26:41) and Bernie Janelle (27:11), who were second and third in their age group. First female Front Runner Leah Serinsky First male Front Runner Colin Ogilvie   Elsewhere on Sunday, David Grudzien ran the Faxon Law Half-Marathon in Connecticut to add to his 13.1 haul. Chris Choi made his half-ironman tri debut in the Tupper Lake Tinman Triathlon in Franklin County, New York. Chris battled to a 4:54:02 finish for third place in his age group. Way to go guys!   The next points race is the NYRR Team Championships on Aug. 1, which features separate runs for the men and women. Slots are still open.       More images from Pride.  Great job representing the team on Saturday!                                � 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_Front Runner Gram 07-02-15_1121532025825.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. 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Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions? � Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. PRIDE WEEKEND It’s almost time for the Pride Run, but don’t forget, that’s just the start of the fun on Saturday. After the race, be sure to stick around for the awards ceremony and the big FRNY group photo, which we’ll shoot on the hill behind the awards area.   For this team photo, please be sure to wear your blue Front Runners singlet. Beginning at 1 PM join everyone at Boxers HK (Ninth Avenue at 50th Street) to celebrate another fabulous Pride Run. We’ll be taking over the roof deck.   None of this weekend’s festivities would be possible without the help of many volunteers, staff and organizations and the backing of our Pride Run sponsors. Thank you once again to RaceTrackers, Qapital, Boxers NYC, GE Capital, the Human Rights Campaign, Jackrabbit Sports, Broadway’s It Shoulda Been You and Brooklyn Running Company. Please patron these businesses as they help our race out in a major way! For a full list of events, check out the Pride Gram that went out earlier this week.                   Bronx Pride + Health Fair If you thought that Pride ended in June you are so wrong! It continues in the Bronx on Saturday, July 18. FRNY will have a booth and we need your help in spreading the word about how awesome we are. This is a great opportunity for us to greet potential new members from the Bronx and we need your help. Please contact  diversity@frny.org if you can volunteer for a shift at our booth. Staten Island Pride Run Now in its second year, The Staten Island Pride 5K is  open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category.  Celebrate with Pride FRNY’s 30+ Years of History! The History & Archives committee of Front Runners New York is excited and pleased to announce the launch of our club’s new digital archives, which pulls together both digitized and "born-digital"artifacts from over 30 years of FRNY history.   Membership has its privileges! Current dues-paying members can now register to gain access to "the entire digital archive," which includes nearly 4,000 digitized and "born-digital" artifacts (e.g., photographs and newsletters from the 80s, 90s and early 2000s , Pride Run booklets, social event flyers, and much more.).  Members of the general public (non-members) have access to just our curated photography collections and thematic exhibitions, covering topics such the Pride Run, Gay Games, the HIV/AIDS epidemic, the club’s early history, and the main FRNY site.   We invite all of you to visit ( ...and for some of you, to take a walk down memory lane), and to explore our new digital archives at:  http://frny.org/omeka, and come back often to see what is new that has been added  ....such as 2015 Pride Run and Pride week photos, that we will be asking members to contribute.   Enjoy and be Proud to be a Front Runner! Happy Pride Week to All, The FRNY History & Archives Team Women’s Team Focus Group We want to know what we can do to get more women involved in FRNY events. We’re seeking people (men and women) who will be interested in finding out and brainstorming on how we can increase the participation of women at all of our events from fun runs, races, volunteering, and social events. For more information about these focus groups and to get involved please contact women@frny.org.     History and Archives: Tag! You’re It We’ve imported thousands of Front Runners’ photos into our database, and now we need help identifying them. Join the Tagging Team of the History and Archive Project and help put a name to the people, places, and events that make up Front Runners New York. Listen for announcements after upcoming Fun Runs: we’re looking for volunteers to help with the tagging (via simple web form); volunteers to teach the taggers (we’re modeling this after a pyramid scheme); and volunteers with a broad knowledge of Front Runners to help identify the photos (you can either work solo or be paired with a tagger). If you’d like to volunteer, please email  tagging@frny.org.     Looking for New Computer-Savvy Committee Members We are conducting an open call for new FRNY committee members to assist with the maintenance and further development of FRNY’s website and membership infrastructure.  Candidates should be computer-savvy and eager to learn about the technology platforms that power FRNY’s website, communications, and membership processes.  An excellent opportunity to get involved in the inner-workings of FRNY and contribute meaningfully to the club.  If �interested, please write to recruitment@frny.org with a brief statement of interest and background description. Mile 24 Water Station 1..2..3..PUSHUPS..1..2..REFILL CUPS..1..2.3..JUMPING JACKS! That’s the sound of volunteer training for the clean streets of FRNY’s very own Mile 24 Fluid Station. On Nov. 1, those thirsty marathoners while would love a stiff Vodka really need a good mixture of Gatorade, and boy do Front Runners got what it takes to serve up a mean ol batch of Poland Springs finest! and Gatorade Orange No. 3. This year we need you, and if you are running then we need..your friends, fam, coworkers. 200 volunteers per NYRR. We need to fill this station up with all of our people and people’s people. If you’re not sure if you can make it, just go ahead and sign up & you can always get it covered later on. For ya’ll this year we’ve got, cute winter beanies and just announced: NYRR is offering 1 guaranteed non-complimentary entry into the 2016 TCS NYC Marathon for every 20 volunteers who are a part of our organization that sign in and complete their shift. For further details contact: men@frny.org   Here’s how to sign up:  Log onto your MyNYRR account (or create one for free) Click on the Volunteer tab  Click the blue Volunteer button under FLUID STATIONS 2015 TCS New York City Marathon Click on Fluid Station Mile 24- FRNY ONLY Don’t see your race listed, or looking for other races to fit onto your calendar? Check out our  racing spreadsheet. Be sure to put your name down for your races so your teammates know what you’re up to! 07/11 Staten Island Pride 5K Now in its second year, The Staten Island Pride 5K is open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category. 07/11 High Bridge 5K Trail Race On July 11th come out for the inaugural  High Bridge 5k , the only trail race in Manhattan! As added incentive, we’ve secured a 15 percent discount using code FRNY. Warm weather is coming and bringing with it the return of midweek local club racing to Prospect, Van Cortlandt, and Riverside Parks. Al Goldstein 5K Summer Series Prospect Park Track Club’s  Al Goldstein 5k Summer Speed Series will be held on alternating Wednesdays on May 20, June 3 & 17, July 1, 15, & 29, and August 12 in Prospect Park.  VCTC Summer 5K Cross Country Series Test yourself on the grueling back hills of Van Cortlandt Park in Van Cortlandt Track Club’s  summer 5k cross-country races on the following Thursdays:  May 21, June 4 & 18, July 2 (relay), 16 & 30, and August 13. Races in both series are intimate, informal, and (most importantly!) inexpensive, and attract a regular crowd of FRNY runners. NYC Runs InterClub Challenge 5K Series NYC Runs is turning its annual  5k series in Riverside Park into its 2015 InterClub Challenge (see  here for more information about the InterClub Challenge).  Show FRNY pride and test your speed against other local clubs in races that cost a mere $10 apiece on  May 13 & 27, June 10 & 24, July 15 & 22, and August 5 & 19. So come join us for one (or many!) of the exciting weeknight racing opportunities this summer! NYRR 2015 Calendar NYRR has opened all summer races!!. Don’t wait to register because they will sell out! Head to NYRR for details. June : PRIDE RUN! (sold out!) Achilles Hope & Possibility 5M July: Boomer’s Run to Breath 4M NYC Marathon Long Training Run August : Team Championships NYRR Long Training Run #2 Percy Sutton 5K Henry Isola Corss Country 4M France Run 8K (NEW!) Henry Isola XC 4M September : Fifth Avenue Mile NYC Marathon Tune-Up 18M Bronx 10-Mile (NOW OPEN!) Kurt Steiner Cross Country 5K October Harry Murphy XC 5K Staten Island Half Marathon Poland Spring Marathon Kickoff 5M NYRR Dash to the Finish Line 5M November Fred Lebow XC Championships 5K Pete McArdle XC 15K This Weekend’s Long Run There is no long run this weekend because of the Pride events happening all weekend long. Stay tuned for next weekend’s long run to continue your marathon training with FRNY! Thursday Morning Workouts Don’t forget that FRNY is also doing Thursday morning Central Park workouts! Meet promptly at 6:30 AM along the 72nd Street Transverse near the Daniel Webster statue. Sign up here Tues/Thurs Outdoor Workouts Tuesdays at 7pm meet on the west side of the 72nd St transverse.  Thursdays at 7pm choose from a Central Park workout or a track workout! Please volunteer to watch bags ONCE this season. Bag watchers are only needed at Central Park evening workouts. Click here  to sign up. Thanks! Marathon Training Plans  Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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    August Running Camp! T he Long Run coordinators are planning a weekend trip upstate for the end of August. FRNY member Diane Westerback has  an amazing house  in Cragsmoor, NY, and she’s offered to host us for a weekend of fun, hiking, and trail running from August 28-30. The logistics haven’t been finalized, but the plan is to drive up on Friday in the early evening and come back on Sunday afternoon. There will be trail running and hiking opportunities on Saturday and Sunday. We anticipate the total cost per person for travel, food, and lodging will be around $100. It looks like there should be space for 13 people, but we’ll try our best to accommodate as many as are �interested.  Sign up here  if you’d like to come along!   Multisport Beginner Swim Clinic continues! The Five week program is designed for people who would like to swim with us but don’t yet feel comfortable coming to a regular workout, and designed to get you up to speed to join our regular Monday night swims. Your first swim with us is free!    Of course, regular Monday night swims will continue in our brand-new big beautiful pool as well. If you’d like to take part, simply add your name to the weekly sign-up sheet here to save a spot:  http://goo.gl/ybSOT3 Please  email us or feel free to post on our Facebook group if you have any questions.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.      Last week one Front Runner finished first in a race, one finished third and one finished 27th - all remarkable achievements, each in its own way. The first place came in a half-marathon, the third in a mile and the 27th in the teeming New York Road Runners (NYRR) Queens 10K.   Sailing over the finish mat 27th out of 8,653 racers in the 10K, Myles Lock continued his striking string of recent PRs, cleaving 53 seconds from his previous 6.2-mile best with a 36:57. That’s a 5:57 per-mile pace, folks, earning Myles a 72.67 age-graded percentage and a sixth in age over a steamy Flushing course. The Bryn Mawr Bullet finished first among Front Runners for the third time in his last four NYRR races - and in that fourth race he was second.   Ruth Gursky after the Queens 10K Ninety other Front Running queens and courtesans dealt themselves a royal flush in the Regal Borough. Brenda Dornellas took the top crown among women (53:59), with the peppy Sandra Pabis (56:25), Lucilla Rastelli (58:30), Brittany Bello (1:00:45) and Britta Gilmore (1:01:31) clearly not ladies in waiting. Keeping King for a Day Myles honest on the men’s side, Chris Choi (39:27), Connor Essick (40:27), Larry Giannechini (40:49) and Manny Romero (41:19) cast off their muslin ruffs and ermine to beat the clock in homespun Front Runner blue and orange.   The third leg of the NYRR Five-Borough Series, the Queens 10K sets off at the ankle-deep Fountain of the Planets and takes racers across the Long Island Expressway (on an overpass), past CitiField and within a long lob of Arthur Ashe Stadium. The 94 percent humidity at race time only added to the sporting glamour.     Manny Romero led FRNY Masters men, followed by David Brand (42:31) and Onesimo De Mira (43:08). The three leading Vets men were Nevin Cohen (46:55), Giovanny Leon (48:34) and John Britz (49:52). With a 10K PR, Alan "Auteur" Brown paced the Supervets (50:32), hotly tracked by Paul Racine (53:41) and Scott Emmons (57:28). Paul matched Myles Lock with a sixth-in-age placement, while Scott snagged a ninth in age. Kingly day in and day out, Marty King kept a regal pace as the only Front Runner finisher in his eighth decade. Our leading lady Masters trio featured Lucia Rastelli, Britta Gilmore and Jill Pomerantz (1:01:31). The ever-durable Diane Westerback led the women’s Vets (1:05:44), pursued by Jeannie Herlihy (1:12:45) and Doreen Yankopoulos (1:16:00). Our only women’s Supervet, Ruth Gursky, sallied forth from her nearby Forest Hills desmesne to collect a nicely rounded 1:35:00. The always-awesome Dan Ferguson ran the shortest Front Runner race of the week, the Harlem One-Miler at Marcus Garvey Park. Ringing up a resounding 5:10, Dan took third place overall and forsook his amateur status to gather up a $10 Harlem Shake gift card. Matt Kovich, Miki Mariotti and Rachel Roegman joined Dan in the 1,760-yard scamper. Front Runner Rachel Cutler organized the race for Harlem United.And one Front Runner took gold last weekend. Avanti Peters scorched his way to a 1:23:49 half-marathon PR in the New Paltz Challenge. That sizzling pace came in a trail race along the Wallkill Valley Rail Trail, the Wallkill River and the imposing Shawangunk Ridge. Avanti means ahead in Italian, and that’s where Peters found himself after 13.1 miles. L-R: Dan Ferguson and Miki Mariotti In Rock Hill, New York, the redoubtable Richard White added more evidence that he’s hit his racing prime at age 55. Richard secured a 5K PR in the Rhulen Rock Hill Run and Ramble, winning his age group in 19:10 and excising six seconds from his previous 3.1-mile best. A delegation of FRNY race captains will be approaching Richard later this week to sound out his views on stem-cell donation.   Down A-Town way, David Grudzien gave himself an easy week, eschewing half-marathons in favor of the Atlanta Front Runners Pride 5K, logging a 31:18 and reporting conditions as a surprising "HOT & HUMID."   In sunny but sticky Asbury Park, Fernando Aguillar, Gilbert Gaona, Jesus Martinez, Jr. and Marcus Woolen showed off their shimmering wet suits, gleaming bikes and well-turned ankles in the Jersey Shore Triathlon. Jesus and Gilbert squared off at the sprint distance and Jesus took the day, earning the right to be impossible to live with until the rematch. At the Olympic distance, Fernando placed fourth in his age group, eighth in the footrace and 16th overall with a 2:22. Marcus Woolen toured the tripartite course in 2:40:28, finishing fifth in his age group. And two-person cheer zone Kent Lau and Alison McKenna rallied the boys along.     L-R: Marcus Woollen, Jesus Martinez, Fernando Aguilar, Gilbert Gaona, Kent Lau       Gen Watanabe and Yaby Yabu Yoshie (Yaby) Yabu and Gen Watanabe teamed up to dazzle fans and frustrate rivals in the Ironman 70.3 Syracuse. (The race is a half-ironman, Gen explains, but the clever organizers call it a 70.3 to reflect its total miles and avoid the "half" designation, �"which sounds only half good.") The wily Watanabe knocked almost four minutes off his previous half-ironman - oops! 70.3-miler - swimming 1.2 miles in 37:41, biking 56 miles in 2:44:00 and running 13.1 in 1:46:46. Yaby notched a course PR with an overall 5:27:30, placing eighth in her age group and finishing within two minutes of the seventh, sixth and fifth women in her age cohort. "Ughhhaaa!" the fierce Yaby agonized.Earlier in the week, up in New York City’s only mainland borough, the terrific trio of Jill Crouther, Dave Pitches and Dennis Ng showed off their proprioceptive prowess on the peaky Van Cortlandt Park 5K circuit. Answering the Van Cortlandt Track Club speed series challenge, Jill rounded her home-borough course in 29:56, Dave conquered the craggy loop in 31:01 and Dennis demolished hill and dale in 21:51.   Jennifer Bougher and Gilbert Gaona One check-off list on the FRNY race report form asks runners to note whether their race falls into one of the seven Participation Award categories. Front Runner assistant coaches Jennifer Bougher and Gilbert Gaona appropriately checked "non-traditional" to describe their NYPD Police Chase 5K, in which teammate pairs handcuff their wrists together. Thus shackled, Jennifer and Gilbert outran the cops - and most competitors - finishing fourth among cuffed couples. Demonstrating her affinity for kinky kilometric capers, Jennifer snared first-in-age honors. Jennifer and Gilbert also report being the only team to bring its own cuffs, which were pink. We did not enquire further.Connor Essick and Steven Waldon got this whole wacky week off to a flying, climbing, clambering start at another non-traditional event, the Dipsea 7.4-miler from Mill Valley to Stinson Beach, just north of the Golden Gate. Both Front Runners automatically qualified to rerun this treacherous up-and-down trail challenge, the oldest in the US of A, by finishing among the top 450 racers. And both did so with time to spare. Connor took 261st place out of 1419 competitors in 1:05:12 (a PR!), while Steven grabbed 263rd in 1:05:13.    � 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_Front Runner Gram 06-25-15_1121470191534.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. 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Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email �Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. Stay Tuned! This weekend there will be a special Pride Gram with details on everything you need to have a fun FRNY Pride weekend. From the Pride Run, to the post-race part, to the Parade on Sunday we’re going to distill all that information in one easy-to-read Gram! Saturday Workout! Coach Mike will be leading an optional workout during Saturday’s fun run! Meet with the normal fun run group and stick around introductions for a hill workout. This Weekend’s Long Run This weekend’s long run will start at 9AM at Co-Long Run Director Dan Ferguson 108 W. 130th St, Garden Apartment New York, NY 10027 Distance mapped out this week are 12, 14, and 17 miles and will traverse the newly [re]opened High Bridge! For full details and to RSVP, check out this week’s long run e-mail. Thursday Morning Workouts Don’t forget that FRNY is also doing Thursday morning Central Park workouts! Meet promptly at 6:30 AM along the 72nd Street Transverse near the Daniel Webster statue. Sign up here Tues/Thurs Outdoor Workouts Workouts are back again now that the Pride Run Kickoff and Corporate Challenge is over! Tuesdays at 7pm meet on the west side of the 72nd St transverse.  Thursdays at 7pm choose from a Central Park workout or a track workout! Please volunteer to watch bags ONCE this season. Bag watchers are only needed at Central Park evening workouts. Click here  to sign up. Thanks! Marathon Training Plans  Coach Mike has created custom plans for FRNY to get everyone ready for the NYC Marathon. 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  August Running Camp! T he Long Run coordinators are planning a weekend trip upstate for the end of August. FRNY member Diane Westerback has  an amazing house  in Cragsmoor, NY, and she’s offered to host us for a weekend of fun, hiking, and trail running from August 28-30. The logistics haven’t been finalized, but the plan is to drive up on Friday in the early evening and come back on Sunday afternoon. There will be trail running and hiking opportunities on Saturday and Sunday. We anticipate the total cost per person for travel, food, and lodging will be around $100. It looks like there should be space for 13 people, but we’ll try our best to accommodate as many as are interested.  Sign up here  if you’d like to come along! Multisport Beginner Swim Clinic continues! The Five week program is designed for people who would like to swim with us but don’t yet feel comfortable coming to a regular workout, and designed to get you up to speed to join our regular Monday night swims. Your first swim with us is free!    Of course, regular Monday night swims will continue in our brand-new big beautiful pool as well. If you’d like to take part, simply add your name to the weekly sign-up sheet here to save a spot:  http://goo.gl/ybSOT3 June Target Events:    Jersey Shore Tri:  June 21 Sprint/Oly/Relays.   Register.  Discount Code: FRNY-15 ($15 off) Please  email us or feel free to post on our Facebook group if you have any questions.   Pride Update The Pride Run is only days away and everything is coming together, but we still need your help to make sure the big event goes off without a hitch! We’re looking for people to stuff goodie bags, represent Front Runners at bib pickup and staff the FRNY tent on race day. Sign up here to get involved in the club’s biggest event of the year or email PrideRun@frny.org. (Please note: these volunteer spots count for FRNY Participation award credit but not for New York Road Runners 9+1 credit.)  Bronx Pride + Health Fair If you thought that Pride ended in June you are so wrong! It continues in the Bronx on Saturday, July 18. FRNY will have a booth and we need your help in spreading the word about how awesome we are. This is a great opportunity for us to greet potential new members from the Bronx and we need your help. Please contact  diversity@frny.org if you can volunteer for a shift at our booth. Staten Island Pride Run Now in its second year, The Staten Island Pride 5K is  open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category.  Beginner’s Clinic The Pride Run is almost here! The final Beginners Clinic (Saturday, June 20th, after announcements) will be a bootcamp on "What to Do with Your Legs When You’re Not Running," led by Matt Frank. We’ll strengthen, stretch and massage our muscles, rotating among stations with solo and partner activities. Come join us for foam rollers, resistance bands, and other fun activities. Hope to see you there! Dave, Tim, Jonathan, and Lucilla June Board Meeting The next Board Meeting will be Saturday, June 20th, at Andrew Cunningham’s apartment (320 West 89th Street, Apt 9D). Refreshments will begin at 1pm and the meeting will begin at 1:30. The draft agenda is  here. As a new rule, all agenda items should have a written submission sent to  Brian by Saturday, June 13th, at noon. RSVP if you plan to attend. Don’t see your race listed, or looking for other races to fit onto your calendar? Check out our  racing spreadsheet. Be sure to put your name down for all your races so your teammates know what you’re up to! 07/11 Staten Island Pride 5K Now in �its second year, The Staten Island Pride 5K is open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category.  07/11 High Bridge 5K Trail Race On July 11th come out for the inaugural  High Bridge 5k , the only trail race in Manhattan! As added incentive, we’ve secured a 15 percent discount using code FRNY. Warm weather is coming and bringing with it the return of midweek local club racing to Prospect, Van Cortlandt, and Riverside Parks. Al Goldstein 5K Summer Series Prospect Park Track Club’s  Al Goldstein 5k Summer Speed Series will be held on alternating Wednesdays on May 20, June 3 & 17, July 1, 15, & 29, and August 12 in Prospect Park.  VCTC Summer 5K Cross Country Series Test yourself on the grueling back hills of Van Cortlandt Park in Van Cortlandt Track Club’s  summer 5k cross-country races on the following Thursdays:  May 21, June 4 & 18, July 2 (relay), 16 & 30, and August 13. Races in both series are intimate, informal, and (most importantly!) inexpensive, and attract a regular crowd of FRNY runners. NYC Runs InterClub Challenge 5K Series NYC Runs is turning its annual  5k series in Riverside Park into its 2015 InterClub Challenge (see  here for more information about the InterClub Challenge).  Show FRNY pride and test your speed against other local clubs in races that cost a mere $10 apiece on  May 13 & 27, June 10 & 24, July 15 & 22, and August 5 & 19. So come join us for one (or many!) of the exciting weeknight racing opportunities this summer! NYRR 2015 Calendar NYRR has opened all summer races!!. Don’t wait to register because they will sell out! Head to NYRR for details. June : Queens 10K (sold out) PRIDE RUN! (sold out!) Achilles Hope & Possibility 5M July: Boomer’s Run to Breath 4M NYC Marathon Long Training Run August : Team Championships NYRR Long Training Run #2 Percy Sutton 5K Henry Isola Corss Country 4M France Run 8K (NEW!) Henry Isola XC 4M September : Fifth Avenue Mile NYC Marathon Tune-Up 18M Bronx 10-Mile (NOW OPEN!) Kurt Steiner Cross Country 5K October Harry Murphy XC 5K Staten Island Half Marathon Poland Spring Marathon Kickoff 5M NYRR Dash to the Finish Line 5M   Looking for New Computer-Savvy Committee Members We are conducting an open call for new FRNY committee members to assist with the maintenance and further development of FRNY’s website and membership infrastructure.  Candidates should be computer-savvy and eager to learn about the technology platforms that power FRNY’s website, communications, and membership processes.  An excellent opportunity to get involved in the inner-workings of FRNY and contribute meaningfully to the club.  If interested, please write to recruitment@frny.org with a brief statement of interest and background description. Pride Run Volunteers See the Pride Run updates above!     Bagels. Always Bagels. We all love to run on Saturday mornings, and better yet we love to eat and have a hot cup of coffee after. This isn’t possible without the help of volunteers to set up at Rutgers every.single.week. Please consider helping out other runners and give back to the fantastic Saturday morning experience. Contact  Elke Gasselseder if you are free to bagel on a Saturday. To see what Saturdays still need volunteers,  check out this document.    The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.        It was the women’s turn to shine on Saturday in the New York Road Runners Oakley Mini 10K. Despite the name it was a full 10K with nearly 8,000 runners, the biggest field in the event’s history. Thirty-eight Front Runners made it to the finish line on a hot and windy morning.   Once again, Yaby Yabu led the team with a PR performance of 43:36, which also gave her seventh place in her age group. She was followed closely by Sandra Schmidt in 44:06 (eighth in age). Completing the top five were Leah Serinsky (45:26), Michelle Mazzara (47:38) and Ruth Loos (48:23). Welcome back Ruth! The Open team placed 13th among 69 teams in this club points race. Yaby, Sandra and Michelle also scored for the Masters team, which placed fourth. The Vets team came in 10th, with great performances from Maritza Arroyo, Cindy Hearing and Bernie Janelle. Congrats to all of our women on a great morning in the park!     L-R: Leah Serinsky, Elke Gasselseder, Ruth Loos (photo lifted from nyrr.org) A number of women made it a doubleheader, zipping from Central Park to Prospect Park for the the Brooklyn Pride 5K. The race, directed by our own Dan Ferguson and Gilbert Gaona, attracted a large group of Front Runners. FRNY represents at the Brooklyn Pride. Photo by Sam LaFata The FRNY men owned the race. Myles Lock (17:50), Jerry McDonnell (only one second behind) and Breandan Ward (18:12) swept the three top spots overall. Ryan Greene (second in age), Manny Romero (first in age), Gilbert Gaona, Benjamin Corbett and Gen Watanabe (second in age) all placed in the top 15. There were also two age group sweeps: Tom Malcolm, Alan Brown and Paul Racine achieved this feat in the 60-69 age group and Manny Romero, Gen Watanabe and Daniel Monigle did it in the 40-49 age group. Coach Mike Keohane got the gold in his age group.   Sandra Schmidt delivered another great performance and led the women’s team with 23:53 (also first in her age group). Ashley Ortiz (24:42) and Elke Gasselseder (25:35) completed the top three FRNY women. We are �all proud of you!   The previous Wednesday saw the latest installment in the Riverside Park 5K Series hosted by NYCRuns. A large troupe of Front Runners came out to enjoy some midweek racing and to score points for the team in the NYCRuns Interclub Challenge. Colin Ogilvie led the team with a speedy time of 16:47, which got him second place overall (again!). David White was second in his age group with 21:23, while Richard White (19:39) and Marty McElhiney (20:33) took first and second in their age group. The 60-69 age group was also dominated by FRNY, paced by Alan Brown (first in 24:03) and Tom Malcolm (third in 24:59). The men’s squad easily scored the maximum of 10 points and leads the Interclub series comfortably. FRNY @ the 3rd Riverside 5K Series The women’s team was led once again by the duo of Cindy Hearing and Bernie Janelle, who came in first and second in their age group. The women’s team is in a close fight with West Side Runners for first place in the series.   Wait, that’s not all yet! Let’s get to the traveling Front Runners. Three teammates traveled to the rainy Northwest to run the Rock ’n’ Roll Seattle Half-Marathon. Onesimo DeMira finished in a speedy 1:37:05 and was joined by David Grudzien (2:29:02) and Jim Diego (2:32:11).   Jesus Martinez and David Grudzien made their way to the Golden State and ran the LA Frontrunners Pride 5K in 24:52 and 29:08 respectively. David also added the 10K race to complete the Ultra Challenge.   Richard White did his weekend 5K in Middletown, New York, scoring first in his age group in 19:29. Markus Armbruster tackled one of the oldest ultras in the world in Biel, Switzerland. He finished the hilly 100K night race through mountain villages in 10:34 while being chased by sheep and cows.   In Cambridge, Maryland, Sara Ray finished her first triathlon, the Eagleman Half Ironman. The result: a time of 7:43:04 for her combined 70.3 miles! Alison McKenna did the race for the 10th consecutive year, finishing in 8:16:17. Giordano Fusco picked the shorter Olympic distance for his weekend adventure in Madison, Wisconsin. He made it to the finish in the Capitol View Triathlon in 3:04:30.   Closer to New York, David Pitches and Colin Meret competed in the Mighty Montauk triathlon. David finished in 3:12:56. Colin completed his first tri in 3:30:00.  Congratulation to all runners, swimmers and bikers! Please check the race calendar for upcoming events and join the fun. For any questions and comments please contact us at racecaptains@frny.org  More photos from the past week of racing: FRNY at the Brooklyn Pride 5K. Photos by Sam LaFata L-R: Markus Armbruster after running 100 kilometers (62 miles!), David Grudzien, Jim Diego   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Box 230087 New York, NY 10023 membership@frny.org     Bagelers Please contact us to help with Saturday bagels -- n o experience is necessary! Questions?  Email Senor Waldon! Armory Volunteers Sign up to time here!   FRNY Racing   Find out what other races Front Runners are running and tell us YOUR race at: bit.ly/frnyracing! Your 2015 Board Steven Waldon, President Stacey Cooper, Women’s VP Fernando Aguilar, Men’s VP Brian Schroeder, Secretary Andrew Cunningham, Treasurer Diane Lowy, Director at Large Elke Gasselseder, Dir. at Large FRNY Committees. Click on each for a description and a list of members. Beginner’s Clinic Brooklyn Runs Coaching Committee Charitable Foundation Communications Cross Country Meet Diversity Committee Finance Committee Governance Committee History + Archives Committee Long Runs M embership Multisport Pride Run Race Captains Scholarships Social Committee Track Meet Walking Gram Submission Guidelines   To submit a piece for the race report,  complete this form  before  12 PM on the Tuesday before the Gram. To submit an activity, event or announcement,  email Steven before noon on the Wednesday before the Gram comes out. Only events produced specifically for and by Front Runners will be published. Gram announcements are at the Board’s discretion. Pride Run Brunch Be there this Sunday for the  Pride Run Brunch ! Celebrate Pride Month and show your support for FRNY’s signature event. Every ticket for this fundraiser includes a delicious brunch catered by Matt Tivy and Soleil Catering, complimentary brunch beverages and one entry in our door prize drawing. You could win a $50 Brooklyn Running Company gift card, a Kiehl’s gift bag, tickets to It Shoulda Been You on Broadway -- and more. The brunch takes place from 11 a.m. to 3 p.m. at the home of Ruth Loos, conveniently located on the West Side.  Click here  for details and to purchase tickets. Brooklyn Pride Festival It’s this Saturday! Check out Outer Borough Pride section below for the list of events. Oakley Mini 10K We need a photographer for the Mini 10K, too! Many of our women will be heading straight �from the Oakley 10K to the Brooklyn Pride 5K, so we will need someone to take some great group shots before the race and then stick around to get some action shots. If you can help, please reach out to volunteer@frny.org Brooklyn Pride 5K Volunteers! Gilbert and Dan are looking for some great help to make the Brooklyn Pride 5K a success! They need: A photographer to catch our amazing runners  A bike marshall Trustworthy volunteers to oversee that raceday logistics all go according to plan To help, contact priderun@brooklynpride.org   Pride Update Be there this Sunday for the Pride Run Brunch! Celebrate Pride Month and show your support for FRNY’s signature event. Every ticket for this fundraiser includes a delicious brunch catered by Matt Tivy and Soleil Catering, complimentary brunch beverages and one entry in our door prize drawing. You could win a $50 Brooklyn Running Company gift card, a Kiehl’s gift bag, tickets to It Shoulda Been You on Broadway -- and more. The brunch takes place from 11 a.m. to 3 p.m. at the home of Ruth Loos, conveniently located on the West Side. Click here for details and to purchase tickets. Thank you to everyone who helped make last week’s Pride Run Happy Hour at Boxers HK a rousing success. Our raffish raffle sellers and sexy shot girls and boys helped the club raise $1,100! Because New York Road Runners does not share race proceeds until late in the year, your support from the happy hour and the brunch helps FRNY cover the costs of promoting and producing the Pride Run. The Pride Run typically features the most fabulous race shirt of the year, and the 2015 edition is no exception. Every runner will be looking sharp in this official Pride Run singlet, designed by our own Jonathan Jeremias and available soon at a bib pickup location near you.      Dance On The Pier Volunteer Opportunity How would you like to attend Dance on the Pier, Pride weekend’s biggest party, for FREE? This year’s dance, with headline performer Ariana Grande, is expected to be the best so far!   Front Runners has an opportunity to receive $1500 just for providing volunteers to work a few hours at the dance. We will be staffing the volunteer bag check (by far the easiest task) for the event. The dance is on Sunday, June 28th and volunteers can work one shift that starts at 12:45pm or one that starts at 5pm. Volunteers receive a t-shirt, free food and get to enjoy the dance when not working.    If you’re interested in attending this awesome event, please contact priderun@frny.org. Brooklyn Pride March + Festival FRNY will be representing at Brooklyn Pride on Saturday, June 13th.  We’ll have a booth during the festival on Fifth Avenue from 11am-5pm, and then we’ll march in the parade at 7:30pm. It’s a lot of fun and a great way to greet potential new members. Click here  to sign up and volunteer. If you have any questions, email brooklyn@frny.org . After the parade, Mike Grzelecki will be hosting an after party at 670 President Street Apt 3C (between 5th and 6th Ave), 8-11pm. Bring your favorite beverage or finger food to share. Staten Island Pride Run Now in its second year, The Staten Island Pride 5K is  open for registration.  This 5K is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category.    Looking for New Computer-Savvy Committee Members We are conducting an open call for new FRNY committee members to assist with the maintenance and further development of FRNY’s website and membership infrastructure.  Candidates should be computer-savvy and eager to learn about the technology platforms that power FRNY’s website, communications, and membership processes.  An excellent opportunity to get involved in the inner-workings of FRNY and contribute meaningfully to the club.  If interested, please write to recruitment@frny.org with a brief statement of interest and background description. Pride Run Volunteers See the Pride Run updates above!     Bagels. Always Bagels. We all love to run on Saturday mornings, and better yet we love to eat and have a hot cup of coffee after. This isn’t possible without the help of volunteers to set up at Rutgers every.single.week. Please consider helping out other runners and give back to the fantastic Saturday morning experience. Contact  Elke Gasselseder if you are free to bagel on a Saturday. To see what Saturdays still need volunteers,  check out this document.   Beginner’s Clinic No Beginner’s Clinic this week, but join us the following week for the final clinic before the Pride Run!   New Assistant Coaches! Coach Mike reports: Gilbert Gaona and Jennifer Bougher are the new assistant coaches! I’m very happy that they volunteered to help improve the  FRNY running program! All of the years of their combined experience in running and racing in distances from the 110m hurdles up to the marathon will be a big help to me and FRNY! Thank you Jen and Gilbert! June Board Meeting The next Board Meeting will be Saturday, June 20th, at Andrew Cunningham’s apartment (320 West 89th Street, Apt 9D). Refreshments will begin at 1pm and the meeting will begin at 1:30. The draft agenda is  here. As a new rule, all agenda items should have a written submission sent to  Brian by Saturday, June 13th, at noon. RSVP if you plan to attend.   Don’t see your race listed, or looking for other races to fit onto your calendar? Check out our  racing spreadsheet. Be sure to put your name down for all your races so your teammates know what you’re up to! 07/11 Staten Island Pride 5K Now in its second year, The Staten Island Pride 5K is open for registration.  This 5K �is registered for competitive runners, and will take place on the grounds of Snug Harbor Cultural Center & Botanical Gardens.  Tracking chips, race bibs, and race statistics are available to runners in each age category.  Warm weather is coming and bringing with it the return of midweek local club racing to Prospect, Van Cortlandt, and Riverside Parks. Al Goldstein 5K Summer Series Prospect Park Track Club’s  Al Goldstein 5k Summer Speed Series will be held on alternating Wednesdays on May 20, June 3 & 17, July 1, 15, & 29, and August 12 in Prospect Park.  VCTC Summer 5K Cross Country Series Test yourself on the grueling back hills of Van Cortlandt Park in Van Cortlandt Track Club’s  summer 5k cross-country races on the following Thursdays:  May 21, June 4 & 18, July 2 (relay), 16 & 30, and August 13. Races in both series are intimate, informal, and (most importantly!) inexpensive, and attract a regular crowd of FRNY runners. NYC Runs InterClub Challenge 5K Series NYC Runs is turning its annual  5k series in Riverside Park into its 2015 InterClub Challenge (see  here for more information about the InterClub Challenge).  Show FRNY pride and test your speed against other local clubs in races that cost a mere $10 apiece on  May 13 & 27, June 10 & 24, July 15 & 22, and August 5 & 19. So come join us for one (or many!) of the exciting weeknight racing opportunities this summer! This Weekend’s Long Run This weekend’s long run will start at Myles Lock’s apartment at  590 3rd Avenue, Apt 2C New York, NY 10016 Distance mapped out this week are 11, 14.2, and 19 miles. For full details and to RSVP, check out this week’s long run e-mail. Thursday Morning Workouts Don’t forget that FRNY is also doing Thursday morning Central Park workouts! Meet promptly at 6:30 AM along the 72nd Street Transverse near the Daniel Webster statue. Sign up here Tues/Thurs Outdoor Workouts Workouts are back again now that the Pride Run Kickoff and Corporate Challenge is over! Tuesdays at 7pm meet on the west side of the 72nd St transverse.  Thursdays at 7pm choose from a Central Park workout or a track workout! Please volunteer to watch bags ONCE this season. Bag watchers are only needed at Central Park evening workouts. Click here  to sign up. Thanks! Multisport Beginner Swim Clinic continues! The Five week program is designed for people who would like to swim with us but don’t yet feel comfortable coming to a regular workout, and designed to get you up to speed to join our regular Monday night swims. Your first swim with us is free!    Of course, regular Monday night swims will continue in our brand-new big beautiful pool as well. If you’d like to take part, simply add your name to the weekly sign-up sheet here to save a spot:  http://goo.gl/ybSOT3 June Target Events:    Pride Ride   June 14 30 / 60 / 100 miles.  Register.  Discount Code: FRIENDS-15 ($10 off)   Jersey Shore Tri:  June 21 Sprint/Oly/Relays.   Register.  Discount Code: FRNY-15 ($15 off) Please  email us or feel free to post on our Facebook group if you have any questions. Join us in the pool! New swimmer? Come join the Beginner’s Clinic! NYRR 2015 Calendar NYRR has opened all summer races!!. Don’t wait to register because they will sell out! Head to NYRR for details. June : NYRR Retro 4M (points race sold out) Oakley Mini 10K (points race, sold out) Queens 10K (sold out) PRIDE RUN! (sold out!) Achilles Hope & Possibility 5M July: Boomer’s Run to Breath 4M NYC Marathon Long Training Run August : Team Championships NYRR Long Training Run #2 Percy Sutton 5K Henry Isola Corss Country 4M France Run 8K (NEW!) Henry Isola XC 4M September : Fifth Avenue Mile NYC Marathon Tune-Up 18M Bronx 10-Mile (NOW OPEN!) Kurt Steiner Cross Country 5K October Harry Murphy XC 5K Staten Island Half Marathon Poland Spring Marathon Kickoff 5M NYRR Dash to the Finish Line 5M   The Race Captains love to celebrate ALL of your accomplishments: PRs, debuts at a distance and even your I-got-out-of-bed-and-ran-a-race races. To be included in the FR Gram, please submit your race information before 12 pm on the Tuesday of the week’s Gram.    Eighty-one Front Runners kicked it old-skool on Sunday at the New York Road Runners Retro Four-Miler, many of them sporting terrycloth headbands, high socks and vintage singlets to show they totally dug the throwback vibe of this race. The event, a new entry on the NYRR calendar, was the year’s fourth club points race for the men. (The women get their own points race this Saturday, the Mini 10K.) Clockwise from top left: Myles Lock, Jerry McDonnell, Gabe Benroth. Photos courtesy Steven Waldon Feelin’ groovy under sunny skies, the FRNY men’s Open team -- 10th in the A Division entering play -- raced to an eighth-place overall finish, well ahead of Urban Athletics (14th), the team FRNY is chasing in the standings. Myles Lock led the way for the blue-white-and-orange, finishing in 22:47 and taking eighth in his age group. He was followed closely by Dan Ferguson (22:55), Gabe Benroth (23:05; fifth in age), Breandan Ward (23:09; sixth in age) and Giri Parameswaran (23:12).   The men’s Masters squad (age 40-plus) scored a 10th-place finish, paced by Jerry McDonnell (23:42), Richard White (24:56; sixth in age) and Manny Romero (25:22). The Veterans (50-plus) came in seventh, thanks to Richard, Marty McElhiney (25:46) and Steven Gross (26:40). The Super-Vets took eighth in their division behind Mark Mascolini (29:38), Alan Brown (31:02) and Tom Malcolm (31:06).   On the women’s side, Yoshie "Yaby" Yabu turned in a strong performance to lead the team, crossing the line in 28:12 and earning fifth place in her age bracket. Rounding out the scoring for the women were Kathryn Uhlmansiek, Katherine Wilson and two �runners not named Kathryn, Katherine or even Catherine: Brenda Gonzalez and Jeannie Herlihy.     Myles, Dan, Alan, Chris Choi, Jason Fluegge and David Grudzien set personal records. Richard posted an 80.54 age-graded percentage. Matthew Toles ran his first race since high school (welcome to the team!). And Jim Diego set the tone for the proceedings with a stirring rendition of The Star-Spangled Banner.   A number of Front Runners also logged some midweek miles. On Thursday evening in the Bronx, Alan Brown, Tim Guscott, Dennis Ng, Dave Pitches and Chris Strouse ran the second race in this year’s Van Cortlandt Track Club Summer Series of cross-country 5Ks. Dennis finished in an even 22:00, Chris brought it home in 23:34, Tim posted a 23:37, Alan claimed fourth in age at 25:56 and Dave logged a 26:19. Clockwise from top left: Brian Schroeder, Dennis Ng, Marty McElhiney, Richard White, Steven Gross photos courtesy Steven Waldon Yaby leading the women; 5th in age group!     Also Thursday, two Front Runners reported participating in the Chase Corporate Challenge in Central Park. Connor Essick somehow negotiated this notoriously crowded race in 18:28 (a 5:46 pace), while Maria Woehr finished in 29:08. For both, the race marked their first time at the 3.2-mile distance. They were cheered on by enthusiastic club-mates at the FRNY-staffed aid station.   Chris Choi and Jonathan Smith carried the flag for FRNY’s multi-sport crew this week. Chris completed his first Olympic-distance triathlon on Saturday in 2:31:44 at Quassy Amusement Park in Middlebury, Connecticut. Jonathan finished a half-ironman at the same venue in 5:07:26.   Finally, Michael Sanderson finished his fifth self-supported multi-day race, the Gobi March. This five-stage, 150-mile journey along the China-Mongolia border was part of the Four Deserts series. It featured extreme conditions -- snow-capped mountains and 110-degree deserts -- plus a few sandstorms to add variety. Michael placed sixth overall out of 163 runners in this epic trek. Michael Sanderson placed 6th overall in the Gobi March, a 150-mile race through the Gobi Desert     Back in New York, NYRR races continue to fill quickly. The Bronx 10-Miler (Sept. 27) and the Staten Island Half (Oct. 11) are already nearing capacity. If you’re trying to gain entry into the 2016 New York City Half by completing races in the borough series, sign up before it’s too late!   More racing images from the past week:   L-R: Dennis Ng, Chris Strouse, Alan Brown, Dave Pitches in Van Cortlandt Park. Photo courtesy Dennis Ng. Tom Malcolm at the NYRR Retro 4-Miler. Photo courtesy Steven Waldon FRNY @ the NYRR Retro 4-Miler. Photo courtesy Myles Lock   � 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_Front Runner Gram 06-11-15_1121327255295.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