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email_content: Dear , We miss you! It’s been over a year since you were an
active member of FRNY. If you’ve left New York City, we hope you’re Front Running
wherever your feet took you. If not, we would love to have you back.
Front Runners New York has so much to offer its members - coaching programs, racing,
multisport activities, social events - and more! If you’re still running in New
York City, we hope you’ll consider joining us again in 2015. We look forward to
running, biking, swimming, walking, and cheering with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
come back and join this amazing club. Your dues help support a variety of events and
programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
We look forward to running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. STAY CONNECTED
�
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An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
http://archives.frny.org/files/original/b034d0c732886a07d98809267494d487.pdf
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email_content: Dear , Thank you for being a Diamond member of Front Runners New
York in 2014. Your current membership expires on December 31st and we hope that
you will renew your Diamond membership for the coming year. The club relies on the
support of its members to sustain our coached workouts, social events, scholarships, and
home at Rutgers Church.
We appreciate your generous contribution in 2014 as a Diamond Runner and we hope that
you will continue to be a strong supporter by renewing your membership for the coming
year.
We look forward to running, biking, swimming, walking, and cheering with you in
2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. STAY CONNECTED
�
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Newsletters, 2014
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2014_Renew your FRNY Membership for 2015_1119448470868.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
2014
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:2014
-
http://archives.frny.org/files/original/1bb194966cc9e7cbee5eeed784c7ffc5.pdf
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email_content: Dear , It might seem like it was just yesterday that you joined
Front Runners - and perhaps it was!
Kidding aside, Front Runners membership expires on December 31st every year. Your
dues for 2014 were prorated for the last quarter of the year, sowe hope that you will
now renew for the full 2015 calendar year! The club relies on the support of its
members to sustain our coached workouts, social events, scholarships, and home at
Rutgers Church. Membership is a prerequisite to participate in the club’s coached
workouts, to receive club recognitions and awards, and to vote in club elections.
We look forward to running, biking, swimming, walking, and cheering with you in
2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
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find the membership directory, scholarship applications, sign-up forms for long runs and
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keep you informed to club news and upcoming events. Your FRNY membership also entitles
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option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. STAY CONNECTED
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
http://archives.frny.org/files/original/7d58b4496012f3887b253807842ccadd.pdf
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email_content: Dear , Thank you for being a Platinum Sneaker member of Front
Runners New York in 2014. Your current membership expires on December 31st and we
hope that you will renew for the coming year. The club relies on the support of
its members to sustain our coached workouts, social events, scholarships, and home at
Rutgers Church.
Annual membership dues are unchanged for 2015. With that in mind, we hope you will
consider upgrading your membership to a Diamond Runner next year. The full cost of
your membership at any level may be tax-deductible. We look forward to running,
biking, swimming, walking, and cheering with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. 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/.
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Newsletters, 2014
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
2014_Renew your FRNY Membership for 2015_1119448349912.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
2014
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:2014
-
http://archives.frny.org/files/original/65be8285acc3c9a3ebe5e62f7e9b850a.pdf
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email_content: Dear , Thank you for being a Silver Sneaker member of Front Runners
New York in 2014. Your current membership expires on December 31st and we hope
that you will renew for the coming year. The club relies on the support of its
members to sustain our coached workouts, social events, scholarships, and home at
Rutgers Church.
Annual membership dues are unchanged for 2015. With that in mind, we hope you will
consider upgrading your membership to a Gold Sneaker next year. The full cost of
your membership at any level may be tax-deductible. We look forward to running,
biking, swimming, walking, and cheering with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. 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, 2014
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
2014_Renew your FRNY Membership for 2015_1119448300308.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
2014
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:2014
-
http://archives.frny.org/files/original/05c50cffad96776482493ea28a7e3ddc.pdf
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email_content: Dear , Thank you for being a Gold Sneaker member of Front Runners
New York in 2014. Your current membership expires on December 31st and we hope
that you will renew for the coming year. The club relies on the support of its
members to sustain our coached workouts, social events, scholarships, and home at
Rutgers Church.
Annual membership dues are unchanged for 2015. With that in mind, we hope you will
consider upgrading your membership to a Platinum Sneaker next year. The full cost
of your membership at any level may be tax-deductible. We look forward to running,
biking, swimming, walking, and cheering with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. STAY CONNECTED
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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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
2014
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:2014
-
http://archives.frny.org/files/original/d3ca43a795dc88c5ad62d0f521a592ce.pdf
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email_content: Dear ,
Thank you for your service to Front Runners New York as a member of the club board and
thank you for being one of the exclusive Benefactor members of Front Runners New
York. Although your membership will never expire, we do ask all Benefactors to
re-confirm their member information on an annual basis to keep our records
up-to-date. This information will help us:
Confirm your continued participation in the clubEnsure that your contact information on
file (including emergency contact information) remains up-to-dateConfirm that you are
receiving all desired club communications, such as the Front Runner Gram, long run
training group emails, and multisport posts.
In 2010, FRNY created the Coaching Fund to build and bolster the club’s athletic
programs, which include free training to all members-on the track, on the hills, in the
pool, and on the bike. Please consider supporting our coached workouts or any of our
events and programs that hold special significance for you with a donation after
updating your contact information.
In order to confirm your member information for 2015, please follow this link, identify
yourself as a Benefactor, and follow the instructions. Thank you in
advance.
Your participation now sets an example for the membership and ensures that the renewal
process is straightforward and coherent for our members. Please provide us
(membership@frny.org) with any feedback by Wednesday, December 10 so we can address any
issues before Sunday’s membership renewal drive.
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll have
continued access to the members-only section of the FRNY website, where you can find the
membership directory, scholarship applications, sign-up forms for long runs and swim
workouts. You may also continue to receive our weekly Front Runner Gram to keep
you informed to club news and upcoming events. Your FRNY membership also entitles you to
discounts at Urban Athletics and Super Runners Shops. Members also have the option to be
listed in our business directory, which is published on our website. When you choose to
upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive a greater tax
deduction and also provide greater support to FRNY programs. Certain membership
levels also feature benefits such as a free FRNY singlet, guaranteed entry into the
Pride Run, or a complimentary breakfast card (see membership form for specifics). Please
note that all membership dues are fully tax-deductible, except where noted, and will
expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2014!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder, Michelle
Mazzara, John Fallot CONTACT US STAY CONNECTED
�
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An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
http://archives.frny.org/files/original/fe4f723db465225e105b74082d24f953.pdf
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email_content: Dear ,
Thank you for being a member of Front Runners New York in 2014. Your current
membership expires on December 31st and we hope that you will renew for the coming
year. Membership is a prerequisite to participate in the club’s coached workouts,
to receive club recognitions and awards, and to vote in club elections.
Annual membership dues are unchanged for 2015. With that in mind, we hope
you will consider upgrading your membership to a Silver or Gold Sneaker next year. The
club relies on the support of its members to sustain our coached workouts, social
events, scholarships, and home at Rutgers Church. The full cost of your membership at
any level may be tax-deductible and your additional support is greatly
appreciated. We look forward to running, biking, swimming, walking, and cheering
with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll
have continued access to the members-only section of the FRNY website, where you can
find the membership directory, scholarship applications, sign-up forms for long runs and
swim workouts. You may also continue to receive our weekly Front Runner Gram to
keep you informed to club news and upcoming events. Your FRNY membership also entitles
you to discounts at Urban Athletics and Super Runners Shops. Members also have the
option to be listed in our business directory, which is published on our website. When
you choose to upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive
a greater tax deduction and also provide greater support to FRNY programs.
Certain membership levels also feature benefits such as a free FRNY singlet, guaranteed
entry into the Pride Run, or a complimentary breakfast card (see membership form for
specifics). Please note that all membership dues are fully tax-deductible, except where
noted, and will expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2015!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder,
Michelle Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by
Javie Gomez. STAY CONNECTED
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2014
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
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An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
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email_content: Dear ,
Thank you for your service to Front Runners New York as a member of the club
board. Your current membership expires on December 31st and we anticipate your
renewal for the coming year. The club relies on the support of its members to
sustain our coached workouts, social events, scholarships, and home at Rutgers Church.
Annual membership dues are unchanged for 2015. With that in mind, we hope you will
consider maintaining or upgrading your membership contribution to the club for
2015. The full cost of your membership at any level may be tax-deductible.
Your participation sets an example for the membership and ensures that the renewal
process is straightforward and coherent for our members. Please provide us
(membership@frny.org) with any feedback by Wednesday, December 10 so we can address any
issues before Sunday’s membership renewal drive.
We look forward to running, biking, swimming, walking, and cheering with you in 2015!
Our membership form for 2015 is now available online, and we hope that you will
continue to be a part of this amazing club. Your dues help support a variety of events
and programs throughout the year, including our annual Track Meet at the Armory,
Cross-Country Meet at Van Cortlandt Park, Awards Night in January, the Pride Run in
June, our coaching programs, and much more. By renewing your membership, you’ll have
continued access to the members-only section of the FRNY website, where you can find the
membership directory, scholarship applications, sign-up forms for long runs and swim
workouts. You may also continue to receive our weekly Front Runner Gram to keep
you informed to club news and upcoming events. Your FRNY membership also entitles you to
discounts at Urban Athletics and Super Runners Shops. Members also have the option to be
listed in our business directory, which is published on our website. When you choose to
upgrade to a Silver, Gold, Diamond, or Platinum membership you’ll receive a greater tax
deduction and also provide greater support to FRNY programs. Certain membership
levels also feature benefits such as a free FRNY singlet, guaranteed entry into the
Pride Run, or a complimentary breakfast card (see membership form for specifics). Please
note that all membership dues are fully tax-deductible, except where noted, and will
expire on December 31, 2015. Renew your membership today!
Thank you for being a part of Front Runners New York this past year. We look forward to
running, biking, swimming, walking and cheering with you in 2014!
RENEW NOW! MEMBERSHIP COMMITTEE Mike Terry, Jason Fluegge, Brian Schroeder, Michelle
Mazzara, John Fallot CONTACT US Headline Photo by Tom Henning; Article Photo by Javie
Gomez. STAY CONNECTED
�
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Document:Newsletters
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Year:2014
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email_content: July 22, 2014 In This Issue Sunday Fun RunsTuesday Fun RunsQuestions
Brooklyn Coordinators:
Mike Grzelecki Ben Jooste
Kate KunstelMegan McDavid
Brian Schroeder
brooklyn@frny.org
Front Runners New York P.O. Box 230087 New York, NY 10023 Sunday Runs in
Prospect Park! Just a reminder about our Sunday fun runs in Prospect Park.
It’s a great opportunity to run with the group in Prospect Park, especially for those
who have trouble making it on Tuesdays.
We meet on Sunday mornings at the 3rd Street entrance to Prospect Park, have
introductions, and head out for a run at 10am. We head over to a brunch spot in Park
Slope after the run. Email brooklyn@frny.org if you have any questions. Tuesday Fun Runs
Continuing with tradition, we meet at the 3rd Street and Prospect Park West
entrance to Prospect Park for a run every Tuesday night at 7PM; the run starts at about
7:15. Those needing a bag drop can stop by JackRabbit at 7th Avenue & Garfield
Place. (Note that the store closes at 8pm.) Questions?
Questions? Comments? Please feel free to email brooklyn@frny.org if
you have any questions. Hope to see you at a fun run soon!
�
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email_content: Register for the 15th Annual FRNY Indoor Track Meet!
Register online today for an exciting night of racing at the New
Balance Track and Field Center at the Armory. New events are the 1500 meter
and 3000 meter, and we’re bringing back the Distance Medley Relay!
JackRabbit gift cards and age-group medals to be awarded to top finishers at
selected events, thanks to our Track Meet sponsor JackRabbit Sports!
Friday, March 21, 2014
Registration beings at 6:00 PM
Races begin at 7:00 PM
Click here for the schedule of events and for more information on the meet or email
meet directors Michael Klein and Marty McElhiney.
See you on the track!
REGISTER NOW
TRACK MEET DIRECTORS Michael Klein and Marty McElhiney CONTACT US
STAY CONNECTED
�
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email_content: October 27, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Matt Anderson Marty McElhiney The Weekly Outdoor 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
Thank you photographer and Instagramer Brenton Bellomy Keep on tapering!
Taper week #2 (Oct 27 thru Nov 1) Start by taking out your training schedule for the
last 5 or 6 months. See how much you’ve accomplished and how much work you’ve put into
your training. Remember all of the great runs, remind yourself how easy they felt. Your
training is done, you’re as ready as you’ll ever be.run 3-4 times of 2-3 miles this
week, including running a short "speed" session on tuesday to keep your legs fresh and a
short easy run on saturday to help you stay loosetry to keep to your usual schedule,
don’t try new things or workoutsrelax, stay off your feet, watch movies at home, stay
home, sleep more, rest (you get the picture)try to get a couple of good nights sleep on
wed, thurs, and fri.buy pre-race essentials you’ll need for carboloading, morning of
meal, post-race etc early in the week on monday or tuesday, so you won’t need to run
around shopping on the days you really should be restingvisit the Marathon expo early
and don’t stay long, no matter how much stuff you "need" for the marathonCall Coach Mike
(917) 579-7307 or email him coach@frny.org with any pre or post marathon questions
or concernsHave fun! I’ll be cheering for you at the 24th mile Fluid Station Please
volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, October 28th at 7PM: we’ll meet in Central Park
on the westside of the 72nd St transverse, where the Saturday Fun Run meets. At 7PM, jog
1 mile to warm-up, finishing back at the bag drop area, to stretch and then run 4x (1/4
pickup + 1/4 jog recovery). This is a good workout to keep your legs fresh, without
really pushing the pace
Thursday, October 30th at 6:30am: Only if you are not running the NYC
marathon. we’ll meet in Central Park on the westside of the 72nd St transverse
where the FRNY fun runs meet. Since it is the morning and people will need to get
to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll stretch and then
run, the 4 mile loop as follows: 3 min pickup (tempo) + 2 min jog + 2 min (10K pace)
pickup + 2 min jog + 1 min faster (5K pace) pickup + 2 min jog. Continue to repeat the
sequence for the rest of the 4 miles. Weather: Workouts will be held RAIN or SHINE.
Since the weather can be unpredictable, Coach Mike will be present at every outdoor
workout unless thunder, lightning and/or serious weather conditions are present. If it
is raining, you should bring an umbrella and a plastic garbage bag for your belongings
to keep them dry while you workout.
�Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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2014
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Document:Newsletters
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email_content: October 20, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you photographer and Instagramer-in-training Steve WaldonTuesday
Night workouts will be running uptown until October 21 and Thursday workouts will run
until October 23 and the last pre-NYC marathon workout will be October 28th at the south
end of CP Let the tapering begin! So you’ve done your last long run and hopefully you
did the Blue Line Run to get a good look at the course before marathon day! NOW WHAT!?!?
Bring on the your taper weeks! Taper week #1 (Oct 20th thru Oct 26th) keep your
training schedule as-is just reduce the amount of training and intensitycutback on your
weekly mileage by half but try to keep the same schedule of days runningnow that you
have more time on your hands, enjoy it and get SOME RESTif you’ve been running the hill
and/or track workouts, they will still help you this weekif you are feeling sick or
injured, get help now. Try to get all of that out of your system now or this week so you
can focus on the marathon next week.
Taper week #2 (Oct 27 thru Nov 1) run your last long run, 8-10 miles on Sundayrun 3-4
times of 2-3 miles this week. Running a short "speed" session on tuesday to keep your
legs fresh and a on saturday to help you stay looserelax, stay off your feet, watch
movies at home, stay home, sleep more, rest (you get the picture)visit the Marathon expo
early and don’t stay long, no matter how much stuff you "need" for the marathon
I’ll have a coaching sitdown session on Saturday Oct 25th after the fun run and
announcements to answer any questions you may have. "THE 2014 Last outdoor track
workout-post workout celebration!" Miki Mariotti has invited all (or 20) to his
apartment after the final outdoor track workout to celebrate surviving the outdoor
season and marathon training. Cuisine will be Southern Italian (aka pizza) with
Beverages BYOB. Please RSVP and let us know what you can bring
at coach@frny.org The address is: 616 W 137th street, apt. 2A
Between Broadway and Riverside Drive. One block from the Riverbank State Park Track
Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 2x 1 upper loop at 10K pace + 2x 1/2 at 5K pace.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
�need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run: 6x 1/2 across the 72nd St transverse with 2 min rest between
halves. Thursday, 7PM: Please arrive a little early to jog a 2 lap warm up before
we stretch and run drills. Getting to the track: take the 1 train to the City College
stop at 137th St and walk 1 block west to Riverside Drive. The park entrance is at 138th
St and Riverside Drive. After warming up with 2 laps jogging, stretching and
running drills: 3x 800 + 3x 400 + 3x 200. All at 10K pace with 200m jog recovery after
each interval Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A point or period of time associated with an event in the lifecycle of the resource
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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email_content: October 13, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you photographer and Instagramer Brenton BellomyTuesday Night
workouts will be running uptown until October 21 and Thursday workouts will run until
October 23 and the last pre-NYC marathon workout will be October 28th at the south end
of CP Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then LET’S TRY THIS AGAIN: run 2x (1 mile + 1 min rest + .4 mile) +
4x 400 The mile is run at 10K pace and the .4 at 5K pace, with a 3 min rest between sets.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run: 6x 1/2 across the 72nd St transverse with 2 min rest between
halves. Thursday, 7PM: Please arrive a little early to jog a 2 lap warm up before
we stretch and run drills. Getting to the track: take the 1 train to the City College
stop at 137th St and walk 1 block west to Riverside Drive. The park entrance is at 138th
St and Riverside Drive. After warming up with 2 laps jogging, stretching and
running drills: 800 + 1000 + 800 + 1000 + 3x 200. All at 10K pace with 200m jog recovery
after each interval Weather: Workouts will be held RAIN or SHINE. Since the weather can
be unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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email_content: October 6, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you photographer and Instagramer Brenton BellomyTuesday Night
workouts will be running uptown until October 21 and Thursday workouts will run until
October 23 and the last pre-NYC marathon workout will be October 28th at the south end
of CP Good Luck to everyone running marathons this weekend in Chicago, Steamtown, Mohawk
Hudson!
Go FRNY!
Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 2x (1 mile + 1 min rest + .4 mile) The mile is run at 10K
pace and the .4 at 5K pace, with a 3 min rest between sets.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run: 2x (1 mile + 2x 1/2) on the east drive with a 2 min rest after
each mile, a 1 min rest between halves and a 3 min rest between sets. Thursday,
7PM: Please arrive a little early to jog a 2 lap warm up before we stretch and run
drills. Getting to the track: take the 1 train to the City College stop at 137th St and
walk 1 block west to Riverside Drive. The park entrance is at 138th St and Riverside
Drive. After warming up with 2 laps jogging, stretching and running drills: 1200 +
1000 + 800 + 3x 400. All at 10K pace with 200m jog recovery after each interval Weather:
Workouts will be held RAIN or SHINE. Since the weather can be unpredictable, Coach Mike
will be present at every outdoor workout unless thunder, lightning and/or serious
weather conditions are present. If it is raining, you should bring an umbrella and a
plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
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�
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2014
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Information about rights held in and over the resource
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Document:Newsletters
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email_content: September 28, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you photographer and Instagramer Brenton BellomyTuesday Night
workouts will be running uptown until October 21 5 weeks to go until the NYC marathon!
Here are a few questions that were brought up during the marathon clinic on saturday: 1)
How many long runs can we run between now and the marathon? It depends on how many
you’ve done. If you have less than 3 between 16 and 20 miles, then maybe 2 more long
runs. If you have 4 or more then you need only one more and I recommend BLUE LINE RUN on
October 19th (see Steve Waldon, Long Run Coordinator). Try not to over do it on long
runs in these final weeks. 2) Do I need new running shoes? With all of the long run
miles adding up, your legs (and body) may feel like you need new shoes. If you’ve had
your shoes for more than 5 months then maybe you get a new pair to break them in in your
next long run, and as long as your shoes have been working on your long runs a new pair
of your current shoe is what you should buy. If you’ve developed running injuries, then
maybe your shoes are not right for this kind of training and getting a new pair will
help. 3) Is running a last long run 2 weeks before the marathon too close? I recommend
your last long run 2 weeks before the marathon so that you take your taper weeks more
seriously. You’ll want to rest more leading up to the marathon while still remembering
that not too long ago you ran 20+ miles and you made it through! This will help while
you’re standing on the starting line on race day!
If you have questions about marathon training, please feel free to contact Coach
Mike at coach@frny.org Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 1 upper loop at 10K pace + 2x 1/2 at 10K pace + 1 upper
loop at 10K pace + 2x 1/4 at 5K pace. A 2 min rest after each loop + 1 min rests between
intervals.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run: 6x 1/2 on the lower loop. There is a 1 min jog recovery between
1st and 2nd and 3 min rest between 2nd and 3rd etc. The odd number halves are 10K pace
and even number are 5K pace. Thursday, 7PM: Please arrive a little early to jog a 2
�lap warm up before we stretch and run drills. Getting to the track: take the 1 train to
the City College stop at 137th St and walk 1 block west to Riverside Drive. The park
entrance is at 138th St and Riverside Drive. After warming up with 2 laps jogging,
stretching and running drills: 3x (800 + 400 + 200) 800 at 10K pace, 400 at 5K, and 200
faster. Recovery is 200m jog after each interval and 400 m jog between each set Weather:
Workouts will be held RAIN or SHINE. Since the weather can be unpredictable, Coach Mike
will be present at every outdoor workout unless thunder, lightning and/or serious
weather conditions are present. If it is raining, you should bring an umbrella and a
plastic garbage bag for your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
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email_content: September 21, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you photographer and Instagramer Brenton BellomyTuesday Night
workouts will be running uptown until October 21 Marathon training clinic: Saturday Sept
27th, after the fun run.
See you there!
If you have questions about marathon training, please feel free to contact Coach
Mike at coach@frny.org Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 3x the upper loop as follows: #1) 4 min pickup + 1 min
rest, #2) 3 min pickup + 1 min rest, #3) 2 min pickup + 2 min rest. There is a 2 min
rest between each loop and the pace should be 10K.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run: 2x (1 mile + 1/2) around the lower loop. The mile is at 10K pace
and 1/2 is at 5k pace. There is a 1 min rest between the mile and 1/2 and a 3 min rest
between the 1/2 and 2nd mile. Thursday, 7PM: Please arrive a little early to jog a
2 lap warm up before we stretch and run drills. Getting to the track: take the 1 train
to the City College stop at 137th St and walk 1 block west to Riverside Drive. The park
entrance is at 138th St and Riverside Drive. After warming up with 2 laps jogging,
stretching and running drills: 2x 800m + 4x 400m + 4x 200m. Recovery is 200m jog after
each interval and 400 m jog after each set Weather: Workouts will be held RAIN or SHINE.
Since the weather can be unpredictable, Coach Mike will be present at every outdoor
workout unless thunder, lightning and/or serious weather conditions are present. If it
is raining, you should bring an umbrella and a plastic garbage bag for your belongings
to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
� Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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email_content: September 15, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you Da, for the photo!They Reached the Beach! Go FRNY!
Long Run workout, Sunday Sept 21
As a special workout to add into your marathon training, Long Run Director Steve Waldon
and Coach Mike have devised a long run this weekend with a workout built-in plus an
added bonus of an aid station offering GUs, Water, Nuun hydration, and more. The
Long Run will start at Miles Harters apt: 253 West 73rd St Apt 10J (more details and
RSVP in the Long Run Update email). The workout will be 3x 10 min pickups (at marathon
pace) with a 3 min jog recovery around the lower loop in Central Park. The aid station
with Coach Mike as the "bartender" will be located near the westside of the 72nd St
transverse. The length of your total run should be between 12 and 16 miles and the
workout portion should take place in the second half of the run. For example, if your
long run is going to be 12 miles and this workout is between 3 and 5 miles you’ll want
do 6 or 8 miles before the workout and a 1 mile easy cooldown after the workout. If your
legs are still recovering from the 18 miler this past weekend then you might want to
skip this workout to allow your legs more time to recover.
If you have questions about this race strategy or other marathon training, please feel
free to contact me at coach@frny.org Please volunteer, bag watchers are needed
this week on
Tuesday and Thursday nights! Please email Coach Mike if you can. Thank you!
coach@frny.org Tuesday, 7PM: we’ll meet in Central Park on the
westside of the 102nd St transverse. The nearest subway stop is on the B or C line at
103rd St station. Please arrive a little early to drop off your bag and be ready to
start the warm-up at 7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop
area, to stretch and then run 4x 1/2 + 4x 1/4 With a 1 min rest after each interval
and a 3 min rest between sets. 10K pace for the 1/2s and 5K pace for 1/4s
This week we’ll stay relatively flat to allow your legs to recover after this past
weekends multiple races.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run the 4 mile loop as follows: 4x 1 mile at 10K pace around the lower
loop with 2 min jogging recovery in between. Thursday, 7PM: Please arrive a little
�early to jog a 2 lap warm up before we stretch and run drills. Getting to the track:
take the 1 train to the City College stop at 137th St and walk 1 block west to Riverside
Drive. The park entrance is at 138th St and Riverside Drive. After warming up with
2 laps jogging, stretching and running drills: 2x (400, 800, 1200) + 4x 200. Recovery is
200 m jog after each interval and 400 m jog after each set Weather: Workouts will be
held RAIN or SHINE. Since the weather can be unpredictable, Coach Mike will be present
at every outdoor workout unless thunder, lightning and/or serious weather conditions are
present. If it is raining, you should bring an umbrella and a plastic garbage bag for
your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
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Year:2014
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email_content: September 7, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
18 mile Tune-up race strategy
The 18 mile Tune-up is a great opportunity to practice what you’ll want to do in your
marathon: start out at a comfortable pace and finish at a faster pace, which we can all
agree is much more fun than the opposite plan of going out fast and finishing at a not
so comfortable pace.
The Tune-up is a challenging course, if you run a good race then your marathon should go
well. 1st 6 mile loop: start out 30-45 seconds slower than marathon pace2nd 6 mile
loop: pick up the pace to 10-15 seconds slower than marathon pace3rd 6 mile loop: finish
strong at a pace 10-15 seconds faster than marathon pace
The idea behind this plan is to run faster on each loop without "running your marathon"
before your marathon. Since this is not THE marathon and there are 9 weeks to go until
the NYC marathon, you want this to be a good test of your conditioning up to this point
in your training.
If you have questions about this race strategy or other marathon training, please feel
free to contact me at coach@frny.org Please volunteer, bag watchers are needed
this week on
Tuesday and Thursday nights! http://bit.ly/FRNYthursam Tuesday,
7PM: we’ll meet in Central Park on the westside of the 102nd St
transverse. The nearest subway stop is on the B or C line at 103rd St station. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM. At
7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then run
2x (1 upper loop mile + .4 mile + 1/4 + 1/4) With a 1 min rest after each interval
and a 3 min rest between sets.
Running hill workouts builds upper leg strength which is necessary for long distance
running, but running hills and only hills at a fast pace all of the time can cause
injury. This is why I like to change paces, efforts, distances and terrain within the
hill workouts. Running hilly workouts at various paces is challenging enough, please
�save "ALL OUT" efforts on the hills for your races.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, we’ll
stretch and then run the 4 mile loop as follows: 6x 1/2 around the lower loop with 2 min
jogging recovery in between. Pace for each of these is 10K pace, possibly a little
slower if your are running the 5th Ave Mile on Sat AND/OR the 18 Mile tune-up on Sun
Thursday, 7PM: Please arrive a little early to jog a 2 lap warm up before we
stretch and run drills. Getting to the track: take the 1 train to the City College stop
at 137th St and walk 1 block west to Riverside Drive. The park entrance is at 138th St
and Riverside Drive. Due to the 5th Ave Mile and 18 Mile tune-up this weekend,
you’ll run a shorter workout: after warming up with 2 laps jogging, stretching and
running drills: 4x (200 + 400 + 200), each with a 200 meter jog recovery and at 10K
pace. Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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Year:2014
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email_content: August 31, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler The Weekly Outdoor 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Marathon training
With marathon training in full swing, I have a few suggested workouts to add into your
long training runs. You might be asking yourselves, "Is he nuts? Workouts within a long
run, a long run is difficult enough, I’m just trying to get it done". Here are
several reasons to run a speed workout within (and always in the second half of your
long run) of your long runs:
The last few long runs leading up to the marathon are when you need to practice what
you’ll be doing on race day. Running faster in the second half of the long run
helps prepare you mentally and physically for the second half of the marathon.Changing
your pace (slower to faster to slower) incorporates different muscle groups and helps
build stronger legs.
For your next 16 or 18 mile run: run the for 8 or 9 miles at your usual pace, which
should be slower than marathon pace, then run the next 4 to 5 miles with a 10 minute
pickup (30-45 seconds per mile faster than what you were running) followed by a 3 minute
jogging recovery, repeat these intervals 3 more times for a total of 4 10 minute
pickups. Finish your long run with a 1 mile jog cool down.
If you have questions about this long run workout or other marathon training, please
feel free to contact me at coach@frny.org Please volunteer, bag watchers are
needed this week on
Tuesday and Thursday nights! http://bit.ly/FRNYthursam Tuesday,
7PM: we’ll meet in Central Park on the westside of the 102nd St
transverse. The nearest subway stop is on the B or C line at 103rd St station. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM. At
7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and then run
2x (1 upper loop + 2x 1/2 mile) The 1.4 mile upper loop is run at or slower than
10K pace and the the 1/2 miles are run at or near 5K pace.
�Running hill workouts builds upper leg strength which is necessary for long distance
running, but running hills and only hills at a fast pace all of the time can cause
injury. This is why I like to change paces, efforts, distances and terrain within the
hill workouts. Running hilly workouts at various paces is challenging enough, please
save "ALL OUT" efforts on the hills for your races.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, stretch and
then run the 4 mile loop as follows: 6 min pickup + 1 min jog + 5 min pickup + 1 min jog
+ 4 min pickup + 1 min jog + 3 min pickup + 1 min jog + 2 min pickup + 1 min jog + 1 min
pickup + 1 min jog until you complete the loop As the pickups get shorter in length they
should get faster in pace, starting with half marathon pace for the 6 min pickup and
finishing with 5K pace or slightly faster on the 2 min pickup. Thursday,
7PM: Please arrive a little early to jog a 2 lap warm up before we stretch and run
drills. Getting to the track: take the 1 train to the City College stop at 137th St and
walk 1 block west to Riverside Drive. The park entrance is at 138th St and Riverside
Drive.
Since there is a Club Points race on Saturday we’ll run a shorter workout. ALSO
IF YOU WOULD LIKE TO HAVE YOUR RUNNING FORM VIDEO TAPED AND ANALYZED BY COACH MIKE I’LL
DO THAT TOO DURING THE WORKOUT. IF YOU CAN BRING YOUR OWN SMARTPHONE IT WILL HELP.
After warming up, stretching and running drills: 3x 600 + 3x 400 + 4x 200 all with a 200
meter jog recovery in between each interval. Weather: Workouts will be held RAIN
or SHINE. Since the weather can be unpredictable, Coach Mike will be present at every
outdoor workout unless thunder, lightning and/or serious weather conditions are present.
If it is raining, you should bring an umbrella and a plastic garbage bag for your
belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Description
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
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email_content: August 24, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Please volunteer, bag watchers are needed this week on
Tuesday and Thursday nights!
Tuesday, 7PM: we’ll meet in Central Park on the westside of the
102nd St transverse. The nearest subway stop is on the B or C line at 103rd St station.
Please arrive a little early to drop off your bag and be ready to start the warm-up at
7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then running around the upper loop 3x the upper loop as follows: #1) 4 min pickup + 1
min jog, #2) 3 min pickup + 1 min jog, #3) 2 min pickup + 1 min jog. All pickups
are at 10K pace.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, stretch and
then run: 4x 1 mile with a 2 min jog/recover in between. If you would like to run this
workout on your own, I suggest running 4x (8min pickups at 10K pace with a 2 min jogging
recovery between each) Thursday, 7PM: Please arrive a little early to jog a
2 lap warm up before we stretch and run drills. Getting to the track: take the 1 train
to the City College stop at 137th St and walk 1 block west to Riverside Drive. The park
entrance is at 138th St and Riverside Drive.
After warming up, stretching and running drills: 1 mile + 1200 + 800 + 800 + 3x
200 all at 10K pace. This workout will be similar to last weeks workout: you’ll be
running alternating 400 meters, slower 400 pace then faster 400 pace to help you improve
your "speed endurance" or holding a pace better over longer distances.
Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
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email_content: August 17, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you Diane Lowy for a great 10K team photo! Please volunteer,
bag watchers are needed this week on
Tuesday and Thursday nights!
Tuesday, 7PM: we’ll meet in Central Park on the westside of the
102nd St transverse. The nearest subway stop is on the B or C line at 103rd St station.
Please arrive a little early to drop off your bag and be ready to start the warm-up at
7PM. At 7PM, jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then running around the upper loop: 2x (1 mile at 10K pace + 1 min rest + .4 mile at 10K
pace) with a 2 min recovery between each set + 3x 1/4 on the transverse followed by a
cool down jog for 5-10 min then stretch.
The 1 minute "rest" within the upper loop is something to look forward to as you run the
Harlem Hill, and to give you a break so you can regain your focus for the second hill
leading up to the transverse.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, stretch and
then run: 2x (1 mile + 1/2 + 1/2) with 2 min recovery between each interval. If
you would like to run this workout on your own, I suggest running (preferably on a hilly
course, like the lower loop): 2x ( 8 min pickup at 10K pace + 2 min recovery + 4 min
pickup at 10K pace + 2 min recovery + 4 min pickup at 10K pace + 2 min recovery)
Thursday, 7PM: Please arrive a little early to jog a 2 lap warm up before we
stretch and run drills. Getting to the track: take the 1 train to the City College stop
at 137th St and walk 1 block west to Riverside Drive. The park entrance is at 138th St
and Riverside Drive.
After warming up, stretching and running drills: 3x (200, 400, 600) with a 200
jog between each interval and a 400 jog between each set.
Think of this workout as really a 3x 1 mile workout with longer surges built in. As
always, each "mile" should get faster but this workout also helps improve
speed-endurance, which is helpful in long distance races. Weather: Workouts will be held
RAIN or SHINE. Since the weather can be unpredictable, Coach Mike will be present at
every outdoor workout unless thunder, lightning and/or serious weather conditions are
present. If it is raining, you should bring an umbrella and a plastic garbage bag for
your belongings to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
�See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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A name given to the resource
Newsletters, 2014
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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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
2014
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:2014
-
http://archives.frny.org/files/original/bf2d7718f2b1a40b394d8bfdf1e2748f.pdf
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email_content: August 10, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you Sam LaFata! This week is Coach Mike’s Vacation week!
The workouts will be led by: Steve Waldon on Tues night, everyone who shows up on Thurs
morning, and Marty McElhiney on Thurs night at Riverbank. Bag watchers are ESPECIALLY
needed this week on Tuesday night
and Thursday night!
Please volunteer on either or both nights!
Tuesday, 7PM: Steve Waldon will be leading the workout this week,
THANK YOU STEVE! meet in Central Park on the westside of the 102nd St transverse.
The nearest subway stop is on the B or C line at 103rd St station. Please arrive a
little early to drop off your bag and be ready to start the warm-up at 7PM. At 7PM, jog
1 mile to warm-up, finishing back at the bag drop area, to stretch and then run: 2x ( 1
upper loop at 10K pace + 2x 1/2 at 5K pace) with a 2 min recovery between each interval.
Cool down jog for 5-10 min then stretch.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am, stretch and
then run: 2x the lower loop as follows: Loop #1: 3 min pickup with 2 min jog. Loop #2: 2
min pickup with 1 min jog. Thursday, 7PM: Marty will meet you at the
Riverbank State park track (at the north end of the track). Please arrive a little early
to jog a 2 lap warm up before we stretch and run drills. Getting to the track: take the
1 train to the City College stop at 137th St and walk 1 block west to Riverside Drive.
The park entrance is at 138th St and Riverside Drive. Thank you Marty!
After warming up, stretching and running drills: 3x 800 + 4x 400 + 4x 200 all at
5K pace and all with a 200m jog recovery Weather: Workouts will be held RAIN or SHINE.
Since the weather can be unpredictable, Coach Mike will be present at every outdoor
workout unless thunder, lightning and/or serious weather conditions are present. If it
is raining, you should bring an umbrella and a plastic garbage bag for your belongings
to keep them dry while you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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, 2014
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An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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:2014
-
http://archives.frny.org/files/original/a9da6447c9686b5e4ad4790fe8a64d41.pdf
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email_content: August 3, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Thank you NYRR for photo! Good Luck and Have Fun to everyone
competing at Gay Games! Weekly workouts: Results for past outdoor track
workouts are here:
http://bit.ly/FRNYoutdoorresultz
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 102nd St
transverse. The nearest subway stop is on the B or C line at 103rd St station. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM. At
7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 3x upper loop at 10K pace with a 3 min recovery.
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am we’ll
stretch and then run the 4 mile loop as follows: 4 min On, 2 min Off, 3 min On, 2 min
Off, 2 min On, 2 min Off, 1 min On, 2 min Off + 2 min "Faster On", 2 min Off until you
finish the 4 mile loop. Thursday, 7PM: we’ll meet at the Riverbank
State park track (at the north end of the track). Please arrive a little early to jog a
2 lap warm up before we stretch and run drills. Getting to the track: take the 1 train
to the City College stop at 137th St and walk 1 block west to Riverside Drive. The park
entrance is at 138th St and Riverside Drive.
After warming up, stretching and running drills: 1200 + 1000 + 800 + 1000 + 3x 200
If you’d like to do this workout on your own: run a 1 mile warmup then run 5 min pickup
+ 2 min jog + 4 min pickup + 2 min jog + 3 min pickup + 2 min jog + 4 min pickup + 2 min
jog + 3x 45 sec pickups with a 2 min jog. Make sure to cool down with a 1 mile jog and
STRETCH afterwards. Weather: Workouts will be held RAIN or SHINE. Since the weather can
be unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
�lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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Email newsletter
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2014
Rights
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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email_content: July 27, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler 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. 2013
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Getting ready for Gay Games in style!
Weekly workouts: Results for past outdoor track workouts are here:
http://bit.ly/FRNYoutdoorresultz
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 102nd St
transverse. The nearest subway stop is on the B or C line at 103rd St station. Please
arrive a little early to drop off your bag and be ready to start the warm-up at 7PM.
At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 2x (1 upper loop + 1/2 + 1/4)
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. Since it is the morning and people will
need to get to work, I’ll try to get the workouts done by 7:15am. At 6:30am we’ll
stretch and then run: 10x 400 on the road Thursday, 7PM: we’ll meet at the
Riverbank State park track (at the north end of the track). Please arrive a little early
to jog a 2 lap warm up before we stretch and run drills. Getting to the track: take the
1 train to the City College stop at 137th St and walk 1 block west to Riverside Drive.
The park entrance is at 138th St and Riverside Drive.
Due to the NYRR Club Championships on Sat, we’ll run a race pace workout. We’ll
stretch, run drills, then run: 4x 400m + 3x 300m + 2x 200m at 5 mile race pace.
If you’d like to do this workout on your own: run a 1 mile warmup then run 4x (2 min
pickup + 2 min jog recovery) + 3x (1 min pickup with 2 min jog recovery) + 2x (45 sec
pickups with 2 min jog recovery between each). Make sure to cool down with a 1 mile jog
and STRETCH afterwards.
Sunday, 5PM: LAST GAY GAMES WORKOUT: we’ll meet at the Riverbank State park
track (at the north end of the track). Please arrive a little early to jog a 2 lap warm
�up before we stretch and run drills. Getting to the track: take the 1 train to the City
College stop at 137th St and walk 1 block west to Riverside Drive. The park entrance is
at 138th St and Riverside Drive.
At 5PM, we’ll stretch, run drills, and then run: 3x 300m + 4x 200m + 5x 100m with full
recovery after each interval.
**Please bring a watch to time yourself, since Coach Mike can not attend
Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike will be present at every outdoor workout unless thunder,
lightning and/or serious weather conditions are present. If it is raining, you should
bring an umbrella and a plastic garbage bag for your belongings to keep them dry while
you workout.
Cancellation of the workout will be sent out via Facebook OR If you aren’t sure if a
workout will be held, please feel free to contact Coach Mike: 917-579-7307
See you in the park! Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any training, gear, speed workout, or weather related questions.
�
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, 2014
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
2014_Outdoor Training Weekly Update 7-27-2014_1118045018970.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
2014
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:2014