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email_content: July 20, 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
Yeah, Dash and Splash! That’s the ticket!
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:
FRNY Dash and Splash! We’ll meet near the entrance of Lasker Pool, the 2 and 3 subway
stops are at 110th St and Lenox Ave, walk south into Central Park and see Lasker Pool,
entrance is on westside of pool.
At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 8 hill repeats on the hills near Lasker Pool. After the hill workout, we can
take a jump, lap, canonball into Lasker Pool.
To get your pass for the pool, please go to:
http://www.nycgovparks.org/reg/lap-swim/339/register Pass is free and you can
just show your confirmation email on your phone.
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 lower loop (3.4 miles) as follows: 5 min pickup (10K effort) +
2 min jog repeated for 3.4 miles. 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.
We’ll stretch, run drills, then run: 3x (800 + 200) + 3x 200
If you’d like to do this workout on your own: run a 1 mile warmup then run 3x (3 min
pickup + 1 min rest + 1 min faster pickup + 2 min jog recovery) + 3x 45 sec pickups with
1 min jog recovery between each. Make sure to cool down with a 1 mile jog and STRETCH
afterwards.
Sunday, 5PM: 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: 4x (300 + 200 + 150 + 100) + 5x 100
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
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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: July 13, 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 to Myles Lock’s iphone for the photo! Expert photographer: Coach
Mike
Mark your calendars! July 22 the first annual FRNY Dash and Splash! The Tuesday night
hill workout will be a shortened work, starting and finishing near Lasker Pool!(110th St
in Central Park) After the workout we can take a much deserved Splash in the pool as
long as you have an entry pass. The link to sign up for your pass is in last weeks Gram.
See you at the pool! I’ll be the one wearing the floaties! Saturday July 19th: After the
fun run at Rutger’s Church, Coach Mike will have a marathon training clinic and this
week’s topics will include long runs, training shoes, and cross training. See you there!
Weekly workouts:
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
Hot temperatures ahead this week and the rest of the month! Make sure to bring a water
bottle to the workouts!
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, as follows: Loop #1: 1 min On, 1 min Off, Loop #2: 2 min On, 1
min Off, Loop #3: 3 min On, 1 min Off with a 2 min rest after each loop.
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 (at 5K pace) on the lower loop with a 2 min rest after each
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.
At 7PM, we’ll stretch, run drills and then run: 4x 200 with a 200 meter jog
recovery + 1 mile time trial + 4x 400m + 4x 200
�
Sunday, 5PM: 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: 4x (400 + 200) + 4x 200
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: July 6, 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 Dennis Ng for the photo!
Weekly workouts:
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
Hot temperatures ahead this week! Make sure to bring a water bottle to the workouts!
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 1/2 + the upper loop + 4x 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: 1 mile + 3/4 + 3x (2 min pickup + 1 min jog) around 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.
At 7PM, we’ll stretch, run drills and then run: 400 + 600 + 800 + 1000 + 800 +
600 + 400 + 3x 200
Sunday, 5PM: 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: 1 mile time trial + 3x 300 + 3x 200
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: June 29, 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
LOT’S OF PRIDE IN THIS PICTURE!
Weekly workouts:
Volunteers are needed to watch bags or
time at http://bit.ly/FRNYbagwatchoutside Join the NEW
workouts. Sign up at this link: 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, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 2x (upper loop + westside hill)
Thursday 6:30am: Due to the July 4th holiday, there will only be a thursday
morning workout. Steve Waldon has bravely volunteered to lead the group on
thursday morning (Thank you, Steve!) and here is the workout:
After stretching, running 2x around the lower loop as follows: 5 min pickup (a
little slower than 10K pace) + 2 min easy jogging + 4 min pickup at 10K pace + 2 min jog
+ 3 min pickup at 5k pace + 2 min jog + 2 min faster pickup + 2 min jog + 1 min fast
pickup with 1 min jog. Make sure to take an easy 1 mile jog recovery and stretch after
this workout. Have fun!
Sunday, 5PM: Please RSVP to Coach Mike if you will be attending the sunday 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.
We’ll stretch, run drills, then run: 4x 300 + 4x 200 + 4x 100 + possible relay handoff
practice
�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
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email_content: June 22, 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
19 weeks until the NYC marathon!
2014 FRNY NYC Marathon schedules are ready! Sub 3: http://bit.ly/FRNYsub3
3-3:30: http://bit.ly/FRNY3-330
3:30-4: http://bit.ly/FRNY330-4
4-4:30: http://bit.ly/FRNY4-430 Please contact Coach Mike with any questions
about your marathon training! Weekly workouts:
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
Join the NEW workouts. Sign up at this
�link: 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, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 2x (1 upper loop + 2x 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: 3x (1/2 + 1/4 + 1/4) with a 1 min
rest between intervals in a set and a 2 min rest between sets. 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.
At 7PM, we’ll stretch, run drills and then run: 1 mile @ 10K pace (with 400
meter jog recovery) + 800 @ 5K pace (with 200 meter jog recovery) + 3x 400 @ under 5K
pace (with 200 meter jog recovery).
Sunday, 5PM: Due to the Pride Weekend festivities and Parade on Sunday June 29th,
there will be No sunday track workout.
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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email_content: June 15, 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 bagwatcher and photographer Steve Waldon
Weekly workouts:
Hill workouts START! Tuesday June 17th at 7pm.
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
New workouts:
Thursdays 6:30am Central Park speed workout and Sunday 5pm Track workout at Riverbank
State Park track. Sign up at this link: 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, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 2x the upper loop, focusing on good running form going uphill and recovering
down the hill. Plus 3x Westside hill
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: 1 mile + 2x 1/2 + 2x 1/4 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.
At 7PM, we’ll stretch, run drills and then run: 1000 + 800 + 800 + 3x 400.
Sunday, 5PM: 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: 2x 400 + 3x 300 + 3x 200
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: June 8, 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
Weekly workouts: FYI #1): Bag Drop/Lockers are available at
JackRabbit Sports
Upper West Side on West 72nd St:
On Tuesday nights this is a great option if it’s raining outside!
FYI #2): NYRR Tuesday Night Speed series at Icahn Stadium are on the following nights:
June 10, 24, July 8, 22
If you are not going to run a workout this week, please volunteer to watch bags or
time at http://bit.ly/FRNYbagwatchoutside
New workouts:
Thursdays 6:30am Central Park speed workout and Sunday 5pm Track workout at Riverbank
State Park track. Sign up at this link: http://bit.ly/FRNYthursam
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. 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 1 mile + 4x 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 2x the lower loop as follows: 3 min pickup + 1 min jog + 2 min
pickup + 1 min jog + 1 min pickup + 2 min jog. Repeat until the 2 loops are complete.
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.
At 7PM, we’ll stretch, run drills and then run: 3x 800 + 4x 400 + 4x 200
Sunday, 5PM: 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 (400, 300, 200) + 3x 200
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
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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: June 1, 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
Everyone was still smiling after the workout! However, several
people found it difficult to get up from the kneeling pose.Thank you Quentin Fottrell
for volunteering and for the photo!
Weekly workouts: If you are not going to run a workout this week, please sign
up at http://bit.ly/FRNYbagwatchoutside to volunteer to watch bags or
time.
Starting Thursday June 5th:
Thursdays 6:30am Central Park workout and Sunday 5pm Track workout at Riverbank State
Park track. Sign up at this link: http://bit.ly/FRNYthursam
The Thursday morning workout, for FRNYrs who cannot make it to an evening workout, will
be similar to the tuesday evening workouts and meet on the westside of the 72nd St
transverse.
The Sunday 5pm track workouts are for FRNYrs preparing for running races at the Gay
Games in August and meet at the Riverbank State park track.
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. Please arrive a little early to drop off your bag and be ready
to start the warm-up at 7PM.
At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run: 1 mile + 3/4 + 3x 1/2 around the 4 mile loop
Thursday 6:30am: we’ll meet in Central Park on the westside of the 72nd St
transverse where the FRNY fun runs meet. There will be a short jog warm up + stretching
+ 6x 1/2 on the road. Since it is the morning and people will need to get to work, I’ll
try to get the workouts done by 7:15am. For this first week, I’ll be the bag watcher
until we can figure out who will be needing a bag drop. Thursday, 7PM: Due
to the Pride Run fundraiser at Boxers HK and the Corporate Challenge runs in Central
�Park there is NO track or speed workout tonight. I’ll see you at Boxers!
Saturday June 7th: Coached workout PLUS a Marathon Build-up talk. Coach Mike will
be leading a workout during the fun run on saturday followed by a Marathon Training
Build-up talk at Rutgers Church at around noon. This will be a monthly sit down
discussion about marathon training (and everything that’s involved) leading up to the
NYC Marathon in November. I hope you can make it! Weather: Workouts will be held RAIN or
SHINE. Since the weather can be unpredictable, Coach Mike (or a substitute coach) 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
We hope to 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
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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http://archives.frny.org/files/original/993080755a15da88110e7c46994afff3.pdf
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email_content: May 25, 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
The Pride Run is June 28th and is filling up at a FASTER pace
than Rich Velazquez ran the Brooklyn Half! Make sure to sign up today!
Weekly workouts: If you are not going to run a workout this week, please sign
up to volunteer to watch bags or time. Email Coach Mike: coachfrny@frny.org
Starting in June (as long as there is enough interest):
Thursdays 6:30am Central Park workout and Sunday 5pm Track workout at Riverbank State
Park track. Sign up at this link: http://bit.ly/FRNYthursam
The Thursday morning workout, for FRNYs who cannot make it to an evening workout, will
be similar to the tuesday evening workouts and meet on the westside of the 72nd St
transverse.
The Sunday 5pm track workouts are for FRNYs preparing for running races at the Gay Games
in August.
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. 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: 1x 1.7 mile lower loop (at 10K pace) + 4x 800 meters (at 5K pace)
Thursday, 7PM: we’ll meet at the Riverbank State Park track between 138th and 148th St
and Riverside Drive. To get there take the 1 train to the City College stop (138th St
and Broadway) and walk 1 block west to Riverside Drive OR take the M11 bus to Riverbank
State Park the last stop.
At 7PM, begin with a half mile jog (2 laps of the track), then a group stretch, and
running drills, then run: 2x (200 + 400 + 600 + 800) + (4x 200 meters). All with a 200
meter jog rest between intervals. Weather: Workouts will be held RAIN or SHINE. Since
�the weather can be unpredictable, Coach Mike (or a substitute coach) 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
We hope to 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
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2014
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Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2014
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http://archives.frny.org/files/original/f53cae1009bcaa36bd391f16fd041279.pdf
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email_content: May 18, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler
Michael Klein 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
240 FRNYr’s took on Brooklyn and Great Times were had by All!
Go Front Runners! Weekly workouts: If you are not going to run a workout this
week, please sign up to volunteer to watch bags or time. Email Coach Mike:
coachfrny@frny.org
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. 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: 6x 1/2 on 72nd St transverse.
Thursday, 7PM: we’ll meet at the Riverbank State Park track between 138th and 148th St
and Riverside Drive. To get there take the 1 train to the City College stop (138th St
and Broadway) and walk 1 block west to Riverside Drive OR take the M11 bus to Riverbank
State Park the last stop.
At 7PM, begin with a half mile jog (2 laps of the track), then a group stretch, and
running drills, then run: 2x (1200 + 800 + 400) with a 200 meter jog rest between
intervals. Weather: Workouts will be held RAIN or SHINE. Since the weather can be
unpredictable, Coach Mike (or a substitute coach) 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
We hope to 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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2014
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Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2014
-
http://archives.frny.org/files/original/4ec9f65e0eafb86aadd7d0745d249a8f.pdf
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email_content: May 11, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler
Michael Klein 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 to Javie Gomez for this photoUAE Healthy Kidney 10K
Weekly workouts: If you are not going to run a workout this week, please sign
up to volunteer to watch bags or time. Email Coach Mike: coachfrny@frny.org
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. 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 mile + 4x 1/2 around the lower loop of Central Park
Thursday, 7PM: we’ll meet at the Riverbank State Park track between 138th and 148th St
and Riverside Drive. To get there take the 1 train to the City College stop (138th St
and Broadway) and walk 1 block west to Riverside Drive OR take the M11 bus to Riverbank
State Park the last stop.
At 7PM, begin with a half mile jog (2 laps of the track), then a group stretch, and
running drills, then run: 2x (800 + 400 + 200) + 3x 400 Weather: Workouts will be held
RAIN or SHINE. Since the weather can be unpredictable, Coach Mike (or a substitute
coach) 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: coach@frny.org
We hope to 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
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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
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Year:2014
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email_content: May 4, 2014 In This Issue Weekly WorkoutWeather PolicyQuestions
Head Coach
Mike Keohane Coaching Committee
Marty McElhiney, Chair
Matt Anderson Rachel Cutler
Michael Klein 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
May 6, 1954Roger Bannister runs 3:59.4, the first person to run under
4 minutes for 1 mile
Weekly workouts: If you are not going to run a workout this week, please sign
up to volunteer to watch bags or time. Email Coach Mike: coachfrny@frny.org
Tuesday, 7PM: we’ll meet in Central Park on the westside of the 72nd St transverse where
the FRNY fun runs meet. Please arrive a little early to drop off your bag and be ready
to start the warm-up at 7PM.
At 7PM, we’ll jog 1 mile to warm-up, finishing back at the bag drop area, to stretch and
then run 1 mile + 2x 1/2 + 4x 1/4 on the lower loop.
Thursday, 7PM: we’ll meet at the Riverbank State Park track between 138th and 148th St
and Riverside Drive. To get there take the 1 train to the City College stop (138th St
and Broadway) and walk 1 block west to Riverside Drive OR take the M11 bus to Riverbank
State Park the last stop.
At 7PM, begin with a half mile jog (2 laps of the track), then a group stretch, and
running drills, then run: 3x 800m + 4x 400m Weather: Workouts will be held RAIN or
SHINE. Since the weather can be unpredictable, Coach Mike (or a substitute coach) 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: coach@frny.org
We hope to 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
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: June 17, 2014 In This Issue This Week’s Long RunDetailsMy Worthless
$.02Questions Long Run DIRECTOR:
Steve Waldonlongruns@frny.org
Front Runners New York P.O. Box 230087 New York, NY 10023 This week’s long
run : Back to the Palisades
Start location: Chris Stoia’s Apartment
180 Cabrini Blvd, #86New York, NY 10033
Start time:
Sunday, June 22 @ 9:00 AM
Distances: 1 - 21 miles
Full 21 miles: http://www.mapmyrun.com/routes/view/225841257 As always, make sure
to RSVP so we can accommodate you! Simply put your name down and indicate your intended
distance @ approximate pace. This helps other runners figure out in advance if they have
others to run with, and it lets our host know how many people to expect.
DETAILS
OK kids I’m back. Boston is over. Bear Mountain is over. The Brooklyn Pride 5K is over.
It’s time to start proper long runs again.
As of right now, it is 117 days until the first of the big fall marathons. I’m talking
Mohawk-Hudson River, Steamtown, Chicago, and Hartford. If you’re on a typical 17-week
training program then this is week 1. Put down that sugar donut and come to this
Sunday’s long run.
Chris Stoia is hosting this out-and-back run through the Palisades. Thankfully the
weekend forecast calls for not-too-hot weather, so we won’t have to worry about the lack
of water fountains along the way. That said, check the forecast the day before and plan
your hydration options accordingly.
The full route to the police station building is just shy of 21 miles out and back. If
you are running for time or a shorter distance (quite likely, let’s be honest), then
just begin your "back" as soon as you hit halfway of your distance / time goal.
When running through the Palisades, the name of the game is ’hills.’ Expect them.
Embrace them. They’ll make you a stronger runner. Aim to exit the park heading back to
the GW Bridge without walking up the last hill out of the Palisades.
If you do plan on making it all the way to the station at 10.3 miles, bring a few dollar
bills for the lovely Pepsi machine located in the back of the building. Better yet -bring back the pull tab from the Pepsi (or other tasty beverage) as proof that you made
it and I will pay for it myself (no cheating). MY WORTHLESS TWO CENTS
I want to give a quick word on long run pacing before we get deep into marathon
training. Mostly I am doing this so I can always throw in an "I told you so" if I ever
need it in the future. First keep in mind that these guidelines are not specific to any
individual, but on the whole they’re very good.
Most runners -- certainly most runners in this club -- should aim to run the majority of
their long runs approximately 1 minute slower per mile than their estimated goal
�marathon pace. For some people it will be 45 seconds; for others, 1:15+ slower -- the
point is that it’s slower than marathon pace by a healthy amount. This especially goes
for some of the faster marathoners (I’ll not-so-arbitrarily draw this line at those
running under 3:30). Every year I see far too many people running their long runs at
marathon pace for 15, 18, 20+ miles. While it may feel great to finish such a run, the
recovery time outweighs the cardiovascular benefits if you do this every Sunday.
Yes, there are long runs where certain intervals are thrown in, or where you may
progressively get faster as the run progresses -- but these hard long runs should not be
done every week. I know we all want to show off how fast we can run, but please for the
love of god don’t let your ego get the best of you -- worse, don’t let it drag someone
along for the ride too fast. Proper training takes discipline. Proper racing takes
discipline. Proper discipline will lead to better training and better racing.
There’s a caveat to the "marathon plus 1-minute" rule: for those over 4:30 or 5:00, this
rule becomes a lot more flexible. For this group, long run pace recommendations
typically include paces faster than marathon pace, in addition to paces 1 minute slower.
If you’re in this group you may find that your race pace for different distances are
quite similar and that you can run marathon pace for 12+ miles without feeling too wiped
out.
I find that a good tool for finding long run (and other workout) speeds is the McMillan
Pace Calculator (www.mcmillanrunning.com). You’ll notice that for every training pace
recommendation, the range is quite large. Find where you fit into this range (whether
you are stronger at shorter distances, or perhaps geared toward the longer) and use this
as one of many guides to tighten up your marathon training plans.
At the end of the day, all these recommendations and online calculators only go so far.
Give them a shot but don’t forget to take a keen look at your long runs. Are you slowing
down at the end? Are you keeping pace but feel like you want to pass out toward the end?
Are you unable to walk the next day? Or could you have gone a few more miles without
breaking a sweat? Look at your runs with a very realistic eye and find out what pace is
best for you. Questions? Questions? Comments? Concerns? Lonely and just want to write
someone? Please feel free to email Long Runs if you have any questions.I would like as
much feedback as you can provide. Do you like the route options? Are you aiming for
specific races that are super flat or hilly, and would like long run options to simulate
the conditions? Let me know how I can accommodate you and I’ll be happy to do my
best.
�
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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
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email_content: May 18, 2014 In This Issue Join Us for a Bike Ride!Featured RacesThis
Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for a Bike Ride!
We have two great rides coming up to choose from. The Hunter College pool will be closed
on Memorial Day, but we don’t want you to miss a workout! Fernando Aguilar will be
leading a group ride from the Upper West Side up to Piermont, a round-trip of about 40
miles, including a lunch break along the Hudson. The group will meet at 9:30 a.m. at the
Eleanor Roosevelt statue at 72nd St. and Riverside Drive.
The next weekend, Marcus Woollen will be leading a Central Park ride before the fun run
on Saturday, May 31st. Additional details about the meeting time and place to follow
shortly, but save the date on your calendar!.
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting: Saturday, June 21st, Jersey Shore Tri (Asbury Park) followed by a backyard
brunch!
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon. Saturday, July 12, Coney Island
Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the
Boardwalk... have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the water station gets guaranteed entry into the
following year’s NYC Tri. Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events commence.
(Bike Rental options: Road Bikes $50 from Ohio City Cycles - Dimension form here - this
is located about 1 mile from the host hotel)
(Bike shipping/receiving from Bike Authority - a more expensive option, but they’ll tune
your own bike and deliver it to the starting line)
This Week’s Swim Workout Warm Up: 600 freestyle/225 kick with
board/200 pull with buoy
�
Open Water Drill: T-starts
4X50 freestyle (sprint from T marker)
Main: (28X25 hard/ez + 1/deck-ups)
1X25 freestyle hard (climb on deck) + 1X25 freestyle ez (enter water from deck)
1X25 hard (deck-up) + 2X25 ez
1X25 hard (deck-up) + 3X25 ez
1X25 hard (deck-up) + 4X25 ez
(1 minute rest)
4X25 hard (deck-up after each 25) + 1X25 ez
3X25 hard (deck-up after each 25) + 1X25 ez
2X25 hard (deck-up after each 25) + 1X25 ez
1X25 hard (deck-up) + 1X25 ez
Warm Down: 200 ez (no freestyle)
Yardage: 2125
Pool Toys: kick boards/buoys/paddles (lane 2)
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent! Email our
Multisport Committee with questions or to be added to the Multisport email list.
�
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Dublin Core
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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
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email_content: May 11, 2014 In This Issue Join Us for a Bike Ride!Featured RacesThis
Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for a Bike Ride!
We have two great rides coming up to choose from. The Hunter College pool will be closed
on Memorial Day, but we don’t want you to miss a workout! Fernando Aguilar will be
leading a group ride from the Upper West Side up to Piermont, a round-trip of about 40
miles, including a lunch break along the Hudson. The group will meet at 9:30 a.m. at the
Eleanor Roosevelt statue at 72nd St. and Riverside Drive.
The next weekend, Marcus Woollen will be leading a Central Park ride before the fun run
on Saturday, May 31st. Additional details about the meeting time and place to follow
shortly, but save the date on your calendar!.
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting: Saturday, June 21st, Jersey Shore Tri (Asbury Park) followed by a backyard
brunch!
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon. Saturday, July 12, Coney Island
Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the
Boardwalk... have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the water station gets guaranteed entry into the
following year’s NYC Tri. Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events commence.
(Bike Rental options: Road Bikes $50 from Ohio City Cycles - Dimension form here - this
is located about 1 mile from the host hotel)
(Bike shipping/receiving from Bike Authority - a more expensive option, but they’ll tune
your own bike and deliver it to the starting line)
This Week’s Swim Workout
WARM UP:600 freestyle/200 pull with buoy/100 individual medley drillOPEN WATER DRILL:
�SIGHTING4X(surfing the googles/lifeguard/freestyle swim)MAIN: 25 freestyle (Lane 1:
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ez (no freestyle)Yardage: 2,100 (varies by lane)Pool Toys: paddles (Lane 1 only)
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent! Email our
Multisport Committee with questions or to be added to the Multisport email list.
�
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Email newsletter
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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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Year:2014
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email_content: May 5, 2014 In This Issue Featured RacesThis Week’s Swim Workout
USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting: Saturday, June 21st, Jersey Shore Tri (Asbury Park) followed by a backyard
brunch!
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon. Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the
Boardwalk... have we got the Aquathlon for you! Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the water station gets guaranteed entry into the
following year’s NYC Tri. Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events commence.
(Bike Rental options: Road Bikes $50 from Ohio City Cycles - Dimension form here - this
is located about 1 mile from the host hotel)
(Bike shipping/receiving from Bike Authority - a more expensive option, but they’ll tune
your own bike and deliver it to the starting line)
This Week’s Swim Workout
WARM UP:
425 freestyle
DRILL: (REPEAT SET 3X)
25 zipper drill + 25 finger-tip drag drill + 25 shoulder-touch drill MAIN:
4X100 pull w buoy
2X100 kick w board
4X150 freestyle (75% effort)
5X(25 stroke 100% effort + 25 freestyle ez + 20 sec rest)
BACK-2-BASICS: (LANE 4)
1. KICKING: kick from your hips, not your knees. DRILL: kicking on back with board over
knees
2. BREATHING PART I: BILATERAL DRILL--1 breath every 3 strokes during freestyle
3. BREATHING PART II: ONE LENS DRILL-1 lens of goggles comes out of water when head
�turns to breathe Yardage: 2100 (varies by lane)
Pool toys: buoys&kick boards
Remember to sign up if you’d like to swim with us on Monday nights (list closes at 8AM
Monday morning), but please be sure to buy a punch card and read the swim policies. If
you have any questions, email the Multisport Committee or Coach Kent! Email our
Multisport Committee with questions or to be added to the Multisport email list.
�
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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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A name given to the resource
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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/1078f6dbf59fc65f36bf81617af70d3a.pdf
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email_content: April 21, 2014 In This Issue Join Us for a Brick Workout on April 26th!
FRNY Swimsuits Are Now AvailableFuture Target RacesThis Week’s Workout USMS
�Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Join Us for a Brick Workout on April 26th!
Matt Frank will be leading a group bike ride before the Fun Run. We’ll be doing
three laps of the park - 18 miles - starting at 9 a.m. If you’re traveling in from outer
boroughs and need storage, T2 Lockers can watch your running stuff while you bike and
your bike while you run. Be sure to arrive by 8:45 to have time to secure your
belongings and meet the group underneath the Maine Monument so we can ride out at 9
sharp. Please RSVP to multisport@frny.org.
FRNY Swimsuits Are Now Available
Our new swimsuits can be ordered through May 1st at http://frny.org/swimsuits/. We’ll
have sample sizes to try on at the at the Monday night swims on April 21st and 28th and
at the Saturday fun runs on April 19th and 26th. The samples are for sizing only - they
won’t have the FRNY design.
We’ll be submitting a single group order, so all of the suits will arrive together.
Please let us know if you have any questions!
Prices are as follows:
Women’s one-piece: $49
Men’s jammers: $40
Men’s briefs: $34
Swim caps: $10 (note the correction from last week) We expect to have sample
sizes to try on at the swim tomorrow, and will definitely have them at the Monday night
swims on April 21st and 28th and at the Saturday fun runs on April 19th and 26th. The
samples are for sizing only - they won’t have the FRNY design.Prices are as
follows:Women’s one-piece: $49Men’s jammers: $40Men’s briefs: $34Swim caps: $8We will
let you know as soon as the online store is open. We’ll be submitting a single group
order, so all of the suits will arrive together. Please let us know if you have any
questions! Featured RacesTriathlon season is just around the corner, and
our first target race of the season: Jersey Shore Triathlon Saturday, June 21 in Asbury
Park: http://splitsecondracing.net/jpt/default.aspx $15 off registration for FRNY - use
code: FR-2014Formerly the NJ Pride Triathlon, they’ve expanded and renamed and added an
Olympic distance to this race. A great event for first-time triathletes. Sprint and
Olympic distances, Triathlon, Duathlon and relay team events. This will be followed by a
catered backyard brunch and as much beach time as you’d like (we’ll arrange bike
security at the beach).Future target races:Saturday, July 12, Coney Island Aquathlon
http://www.citytri.com/blog/ Sunday, August 3 New York City Triathlon
http://www.nyctri.com Sunday, August 10 Gay Games 9 Triathlon
http://www.gg9cle.com/participate/sports/triathlon (Bike Rental options: Road Bikes $50
from Ohio City Cycles - Dimension form here)(Bike shipping/receiving from Bike
Authority) This Week’s Swim Workout Warm Up:200 freestyle/125 kicking
with board Drill:75 fly (dolphin) kick: 25 on right side/25 on stomach/25 on left
side Main:3X (200 pull with buoy/4X50 freestyle build/50 Individual Medley/150
freestyle) Total Yardage: 2175 (varies by lane)Pool Toys: buoyRemember to sign up
if you’d like to swim with us on Monday nights (list closes at 8AM Monday morning), but
please be sure to buy a punch card and read the swim policies. If you have any
questions, email the Multisport Committee or Coach Kent! Email our Multisport Committee
with questions or to be added to the Multisport email list.
�
�
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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.
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email_content: April 14, 2014 In This Issue Check Out Our New FRNY Swimsuits!Featured
RacesFuture Target RacesThis Week’s Workout USMS Registration Open for 2014
� Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Check Out Our New FRNY Swimsuits!
Our new swimsuits will be available for order shortly. You’ll have your choice of men’s
briefs, men’s jammers, a women’s one-piece suit, and silicone caps. Coach Kent designed
them in FRNY’s signature blue and orange and to match the look of our triathlon
uniforms.
We expect to have sample sizes to try on at the swim tomorrow, and will
definitely have them at the Monday night swims on April 21st and 28th and at the
Saturday fun runs on April 19th and 26th. The samples are for sizing only - they won’t
have the FRNY design.Prices are as follows:Women’s one-piece: $49Men’s jammers: $40Men’s
briefs: $34Swim caps: $8We will let you know as soon as the online store is open. We’ll
be submitting a single group order, so all of the suits will arrive together. Please let
us know if you have any questions! Featured RacesTriathlon season is just
around the corner, and our first target race of the season: Jersey Shore Triathlon
Saturday, June 21 in Asbury Park: http://splitsecondracing.net/jpt/default.aspx $15 off
registration for FRNY - use code: FR-2014Formerly the NJ Pride Triathlon, they’ve
expanded and renamed and added an Olympic distance to this race. A great event for
first-time triathletes. Sprint and Olympic distances, Triathlon, Duathlon and relay team
events. This will be followed by a catered backyard brunch and as much beach time as
you’d like (we’ll arrange bike security at the beach).Future target races:Saturday, July
12, Coney Island Aquathlon http://www.citytri.com/blog/ Sunday, August 3 New York City
Triathlon http://www.nyctri.com Sunday, August 10 Gay Games 9 Triathlon
http://www.gg9cle.com/participate/sports/triathlon (Bike Rental options: Road Bikes $50
from Ohio City Cycles - Dimension form here)(Bike shipping/receiving from Bike
Authority) This Week’s Swim WorkoutWarm Up:200 freestyle swim225 pull with
buoyDrill:200 fly (dolphin) kicking around the world: 2X (25 fly kick on stomach with
arms in streamline position/25 fly kick on right side/25 fly kick on back/25 fly kick on
left side). Main:200 freestyle (moderate speed)50 fly (sprint)2X100 freestyle
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freestyle (moderate)50 breaststroke (sprint)2X75 freestyle (moderate)50 backstroke
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yardage: 2375 (varies by lane)Pool toys: buoyRemember to sign up if you’d like to swim
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�
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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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Newsletters, 2014
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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
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email_content: April 6, 2014 In This Issue Monday Night Swims Move to ManhattanThis
Week’s WorkoutFeatured Races USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
�reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
A Few Swim Policy Reminders
We’re thrilled with the attendance at Hunter so far, and we hope that many more of you
will come join us at the pool! There are a few things we’d appreciate your keeping in
mind so that everyone who wants to will be able to swim.
If you’re signed up but won’t be able to make it, please let the multisport coordinators
know by emailing us at multisport@frny.org. That way we’ll know to get in touch with the
next person on the wait list to tell them that a spot has opened up.
If you do have to cancel, please let us know by 3 p.m. the day of the swim. We’d like to
pass the word along to the people on the wait list with enough time for them to change
their plans if necessary and get to the pool. If you cancel later than that, you’ll have
to wait an extra day before signing up for the following week.
Thanks for your help in keeping the sign-ups running smoothly!
This week’s workout:
WARM UP:
300 freestyle
325 pull with buoy
DRILL:
Vertical dolphin (butterfly) kick 3X(30 kick/15 sec rest)
MAIN:
6X50 freestyle (modest speed)
25 butterfly (fast)
4X100 freestyle (moderate)
25 backstroke (fast)
3X150 freestyle (moderate)
25 breaststroke (fast)
200 freestyle (moderate)
25 freestyle (fast)
WARM DOWN:
100 ez choice
Yardage: 2175 (varies by lane)
Pool Tools: buoy
BACK TO BASICS (Lane 4):
1. Hand/Arm Entry: 2-&-10
2. High Elbows: zipper/finger-tip drag/shoulder tap drill
3. Gliding: freestyle with board/catch-up drill
4. High Hips: swim downhill
Assistant Deck Coach: Jeff Grossman
�Remember to sign up if you’d like to swim with us on Monday nights, but please be sure
to buy a punch card and read the swim policies. If you have any questions, email the
Multisport Committee or Coach Kent!
Email our Multisport Committee with questions or to be added to the Multisport email
list.
Join us at the Jersey Shore Triathlon, June 21st!
Triathlon season is just around the corner, and our first target race of the season:
Jersey Shore Triathlon in Asbury Park: http://splitsecondracing.net/jpt/default.aspx
followed by a backyard brunch! $15 off registration for FRNY - use code: FR-2014
Formerly the NJ Pride Triathlon, they’ve expanded and renamed and added an Olympic
distance to this race. Sprint and Olympic distances, Triathlon (swim, bike, run),
Duathlon (run, bike, run), Aquavelo (swim, bike) and relay team events (one person
swims, another bikes, another runs). A great event for first-time triathletes. This will
be followed by a backyard brunch and as much beach time as you’d like (we’ll arrange
bike security at the beach).
Future Target Multisport Events:
Saturday, July 12, Coney Island Aquathlon http://www.citytri.com/blog
Sunday, August 3 New York City Triathlon http://www.nyctri.com
Sunday, August 10 Gay Games 9
Triathlon http://www.gg9cle.com/participate/sports/triathlon
Multisport Uniforms Will Be Here in June
Our order through Jackrabbit Sports has been placed and our uniforms should arrive in
early June. The new FRNY swimsuits will be available through SwimOutlet.com later
this month. We’ll have more details shortly, including when sample sizes will be
available for you to try on.
Email our Multisport Committee with questions or to be added to the Multisport email
list.
�
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Dublin Core
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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
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Document:Newsletters
Year:2010s
Year:2014
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email_content: March 30, 2014 In This Issue Monday Night Swims Move to ManhattanThis
Week’s WorkoutFeatured Races USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
�reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Back-to-Basics Swim on April 7th
We’ve now been in our new pool in Manhattan for two weeks, and we’re delighted with our
new location at Hunter College! We’ve got four lanes all to ourselves, and have been
delighted to see a bunch of new faces joining us in the pool. For those of you who have
been meaning to come swimming, Monday, April 7th, will be a perfect opportunity. Our
Back to Basics series, held the first Monday of every month, includes a lane set aside
specifically for people who are new to group swim workouts. Please note though that our
normal prerequisites still apply - all swimmers must able to swim 50 yards consecutively
and be comfortable breathing and swimming in deep water. The sign-up sheet will be
posted the morning of Tuesday, April 1st.
The pool entrance is on 69th Street, east of Park Avenue, after security, take elevator
down to level C.
This week’s workout:
Warm Up:
600 freestyle
25 breaststroke
Drill:
(tread water, egg-beater kick: 30 sec/20 sec rest) X3
(vertical dolphin kick: 30 sec/20 sec rest) X3
Main:
4X150 freestyle (moderate speed)
25 butterfly sprint/25 freestyle ez
4X100 freestyle (moderate)
25 back sprint/25 freestyle ez
4X75 freestyle (mod)
25 breast sprint/25 freestyle ez
50 freestyle sprint
50 freestyle ez
50 freestyle sprint
50 freestyle ez
Warm Down:
100 ez choice
Total Yardage: 2225 (varies by lane)
Remember to sign up if you’d like to swim with us on Monday nights, but please be sure
to buy a punch card and read the swim policies. If you have any questions, email the
Multisport Committee or Coach Kent! Join us at the Jersey Shore Triathlon,
June 21st!
Triathlon season is just around the corner, and our first target race of the season:
Jersey Shore Triathlon in Asbury Park: http://splitsecondracing.net/jpt/default.aspx
followed by a backyard brunch! $15 off registration for FRNY - use code: FR-2014
�
Formerly the NJ Pride Triathlon, they’ve expanded and renamed and added an Olympic
distance to this race. Sprint and Olympic distances, Triathlon (swim, bike, run),
Duathlon (run, bike, run), Aquavelo (swim, bike) and relay team events (one person
swims, another bikes, another runs). A great event for first-time triathletes. This will
be followed by a backyard brunch and as much beach time as you’d like (we’ll arrange
bike security at the beach).
Future Target Multisport Events:
Saturday, July 12, Coney Island Aquathlon http://www.citytri.com/blog
Sunday, August 3 New York City Triathlon http://www.nyctri.com
Sunday, August 10 Gay Games 9
Triathlon http://www.gg9cle.com/participate/sports/triathlon
Multisport Uniform Store Closes Tomorrow
http://teamstore.jackrabbitsports.com/Front-Runners_c_36.html
Our uniform store is open again - tri suits, tops, bottoms, arm warmers, knee warmers,
cycling shorts and tops, cycling jackets, vests - we think they look pretty awesome, and
we’d love to see everyone in team gear at multisport events this summer! If you’re
unsure of sizing, you can try on kits at JackRabbit Sports Union Square location.
Email our Multisport Committee with questions or to be added to the Multisport email
list.
�
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email_content: March 23, 2014 In This Issue Monday Night Swims Move to ManhattanThis
�Week’s WorkoutFeatured Races USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Monday Night Swims Move to Manhattan!
Great news - our Monday night swims will be starting back up tomorrow! They will now be
held at Hunter College’s campus on the Upper East Side, and we’re going to have four
lanes instead of the three that we had previously. Not only will we be better able to
adjust each lane to everyone’s pace, we’ll also have spots for eight more swimmers each
week than we did before. We’ll be starting the swims a little earlier in the evening, at
7:15 p.m. rather than 8:00. The downside is that the price per swim will be changing
from $4 to $8. We’re convinced that the benefits of the new pool will be well worth the
additional cost though.
Almost all of the logistics will be changing, so please make sure to read the info below
carefully. If you have any questions, please email us at multisport.frny@gmail.com.
Time: The swims will now be from 7:15-8:15 p.m. rather than 8:00-9:00.
Sign-up sheet: The sign-up sheet will still be posted at 7:15 on Tuesday mornings as
usual. There is an important change, however - because of Hunter’s security procedures,
weekly sign-ups will have to close at 8 a.m. the morning of the swim. We’ll need to send
a list of names over to Hunter to arrange for access, so anybody not on the sheet by
then won’t be able to get into the building.
Location: To get to the pool, use Hunter’s entrance on the south side of E. 69th St. a
little east of Park Ave. We’ll have to use that door specifically since that’s where the
guard will have our names. The pool is downstairs on the C level.
Punch cards: We’re working on a new system that won’t rely on your having to carry punch
cards to the pool with you. Details will be available shortly. Until the new system is
up and running, we’ll be accepting the cards you already have, but we’ll need to punch
them twice for each swim. Keep an eye out for more info as we have it, although you can
continue to buy punches/credits the same way as before.
FRNY & USMS membership: This hasn’t changed. In order to swim, you’ll need to be a
member of both FRNY and USMS. As always, anyone who’s new to swimming with us can swim
once before joining USMS, as long as they sign a waiver form.
Remember to sign up if you’d like to swim with us on Monday nights, but please be sure
to buy a punch card and read the swim policies. If you have any questions, email the
Multisport Committee or Coach Kent!
We can’t wait to see you all at the new pool!
This week’s workout:
WARM UP:
300 freestyle/100 swimming on right side (with left arm extended) for 25 yards, then
switch to left side REPEAT/225 pull with buoy
�
OPEN WATER DRILL: (deep end)
REPEAT 5X treading water for 30 seconds/rest for 30 seconds
MAIN:
6X75 freestyle (moderate speed)
50 stroke (butterfly, backstroke, or breaststroke)
4X100 freestyle (moderate)
50 stroke (butterfly, backstroke, or breaststroke)
2X200 pull with buoy
2X100 freestyle (FAST)
WARM DOWN:
200 ez choice of stroke
Total Yardage: 2375
Pool toy needed: buoy
Remember to sign up by 8 a.m. on Monday if you’d like to swim with us on Monday
night, but please be sure to buy a punch card and read the swim policies. If you have
any questions, email the Multisport Committee or Coach Kent! Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting:
Saturday, June 21st, Jersey Shore Tri (Asbury Park)
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon.
Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the Boardwalk,
have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the waterstation gets guaranteed entry into the
following year’s NYC Tri.
Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events
commence.
After you register for one of the featured races or any other multisport event, please
be sure to use FRNY’s collaborative calendar to let your teammates know!
Email our Multisport Committee with questions or to be added to the Multisport email
list.
�
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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: March 16, 2014 In This Issue Monday Night Swims Move to ManhattanThis
Week’s WorkoutTomorrow Is the Deadline for Uniform OrdersFeatured Races USMS
Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Monday Night Swims Move to Manhattan, Starting Tomorrow!
Great news - our Monday night swims will be starting back up tomorrow! They will now be
held at Hunter College’s campus on the Upper East Side, and we’re going to have four
lanes instead of the three that we had previously. Not only will we be better able to
adjust each lane to everyone’s pace, we’ll also have spots for eight more swimmers each
week than we did before. We’ll be starting the swims a little earlier in the evening, at
7:15 p.m. rather than 8:00. The downside is that the price per swim will be changing
from $4 to $8. We’re convinced that the benefits of the new pool will be well worth the
additional cost though.
Almost all of the logistics will be changing, so please make sure to read the info below
carefully. If you have any questions, please email us at multisport.frny@gmail.com.
Time: The swims will now be from 7:15-8:15 p.m. rather than 8:00-9:00.
Sign-up sheet: The sign-up sheet will still be posted at 7:15 on Tuesday mornings as
usual. There is an important change, however - because of Hunter’s security procedures,
weekly sign-ups will have to close at 8 a.m. the morning of the swim. We’ll need to send
a list of names over to Hunter to arrange for access, so anybody not on the sheet by
then won’t be able to get into the building.
Location: To get to the pool, use Hunter’s entrance on the south side of E. 69th St. a
little east of Park Ave. We’ll have to use that door specifically since that’s where the
guard will have our names. The pool is downstairs on the C level.
Punch cards: We’re working on a new system that won’t rely on your having to carry punch
cards to the pool with you. Details will be available shortly. Until the new system is
up and running, we’ll be accepting the cards you already have, but we’ll need to punch
them twice for each swim. Keep an eye out for more info as we have it, although you can
continue to buy punches/credits the same way as before.
FRNY & USMS membership: This hasn’t changed. In order to swim, you’ll need to be a
member of both FRNY and USMS. As always, anyone who’s new to swimming with us can swim
once before joining USMS, as long as they sign a waiver form.
Remember to sign up if you’d like to swim with us on Monday nights, but please be sure
to buy a punch card and read the swim policies. If you have any questions, email the
Multisport Committee or Coach Kent!
We can’t wait to see you all at the new pool!
This week’s workout:
�WU:
150 freestyle/150 pull with buoy (REPEAT)
DRILL:
25 freestyle right arm only; left arm extended in streamline position/25 freestyle left
arm only; right arm extended (REPEAT 8X/TOTAL YARDAGE 200)
4X25 kick; ez/hard/ez/hard by 25s
4X50 stroke choice (butterfly, backstroke, or breaststroke)
MAIN:
3X100 freestyle with rolling stroke; reverse IM: breast/back/fly (REPEAT 4X)
WD:
25 double-arm backstroke/25 freestyle ez (REPEAT)
Total yardage: 2400; varies by lane
Pool toys: buoy & kick board
Please feel free to email Coach Kent if you have questions
Tomorrow Is the Deadline for Uniform Orders
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms,
arm warmers, knee warmers, cycling shorts and tops, cycling jackets - we think they look
pretty awesome, and we’d love to see everyone in team gear at multisport events this
summer! If you’re unsure of sizing, you can try on kits at JackRabbit Sports Union
Square location. We’ll keep the store open until March 17 - uniforms will be
available for pick-up in early May -- just in time for the Tri-, Du- and Aquathlon
season!
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting:
Saturday, June 21st, Jersey Shore Tri (Asbury Park)
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon.
Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the Boardwalk,
have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the waterstation gets guaranteed entry into the
following year’s NYC Tri.
Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events
commence.
ONE MORE RACE - TBD We’re looking for something else beginner friendly and easy to
�get to in September.
Email our Multisport Committee with questions or to be added to the Multisport email
list.
�
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
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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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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: March 11, 2014 In This Issue Monday Night Swims Move to ManhattanThis
Week’s WorkoutUniforms - Final Week to OrderFeatured Races USMS Registration Open
for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
�more information about the process and to renew your membership, visit the USMS website
at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Monday Night Swims Move to Manhattan, Starting This Monday!
Great news - our Monday night swims will be starting back up this Monday! They will now
be held at Hunter College’s campus on the Upper East Side, and we’re going to have four
lanes instead of the three that we had previously. Not only will we be better able to
adjust each lane to everyone’s pace, we’ll also have spots for eight more swimmers each
week than we did before. We’ll be starting the swims a little earlier in the evening, at
7:15 p.m. rather than 8:00. The downside is that the price per swim will be changing
from $4 to $8. We’re convinced that the benefits of the new pool will be well worth the
additional cost though.
Almost all of the logistics will be changing, so please make sure to read the info below
carefully. If you have any questions, please email us at multisport.frny@gmail.com.
Time: The swims will now be from 7:15-8:15 p.m. rather than 8:00-9:00.
Sign-up sheet: The sign-up sheet will still be posted at 7:15 on Tuesday mornings as
usual. The only exception is that we’ll be posting the sheet for next week tomorrow.
There is an important change, however - because of Hunter’s security procedures, weekly
sign-ups will have to close at 8 a.m. the morning of the swim. We’ll need to send a list
of names over to Hunter to arrange for access, so anybody not on the sheet by then won’t
be able to get into the building.
Location: To get to the pool, use Hunter’s entrance on the south side of E. 69th St. a
little east of Park Ave. We’ll have to use that door specifically since that’s where the
guard will have our names. The pool is downstairs on the C level.
Punch cards: We’re working on a new system that won’t rely on your having to carry punch
cards to the pool with you. Details will be available shortly. Until the new system is
up and running, we’ll be accepting the cards you already have, but we’ll need to punch
them twice for each swim. Keep an eye out for more info as we have it.
FRNY & USMS membership: This hasn’t changed. In order to swim, you’ll need to be a
member of both FRNY and USMS. As always, anyone who’s new to swimming with us can swim
once before joining USMS, as long as they sign a waiver form.
Sign-ups open tomorrow morning - we can’t wait to see you all at the new pool!
This week’s swim workout:
WU:
150 freestyle/150 pull with buoy (REPEAT)
DRILL:
25 freestyle right arm only; left arm extended in streamline position/25 freestyle left
arm only; right arm extended (REPEAT 8X/TOTAL YARDAGE 200)
4X25 kick; ez/hard/ez/hard by 25s
4X50 stroke choice (butterfly, backstroke, or breaststroke)
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3X100 freestyle with rolling stroke; reverse IM: breast/back/fly (REPEAT 4X)
WD:
25 double-arm backstroke/25 freestyle ez (REPEAT)
Total yardage: 2400; varies by lane
Pool toys: buoy & kick board
Please feel free to email Coach Kent if you have any questions.
Multisport Uniform Store Is Open!
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms,
arm warmers, knee warmers, cycling shorts and tops, cycling jackets - we think they look
pretty awesome, and we’d love to see everyone in team gear at multisport events this
summer! If you’re unsure of sizing, you can try on kits at JackRabbit Sports Union
Square location. We’ll keep the store open until March 17 - uniforms will be
available for pick-up in early May -- just in time for the Tri-, Du- and Aquathlon
season!
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting:
Saturday, June 21st, Jersey Shore Tri (Asbury Park)
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon.
Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the Boardwalk,
have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the waterstation gets guaranteed entry into the
following year’s NYC Tri.
Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events
commence.
ONE MORE RACE - TBD We’re looking for something else beginner friendly and easy to
get to in September.
Email our Multisport Committee with questions or to be added to the Multisport email
list.
�
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
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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
-
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email_content: March 2, 2014 In This Issue UnfiormsFeatured Races Swim Coach Kent
Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Monday Night Swims
Our Monday night swim workouts are on a temporary hiatus as we switch to a new home. We
will have details shortly about either a permanent or interim plan. Please keep an eye
on this space and the Thursday Grams for updates as we have them!
Uniforms
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms, arm
warmers, knee warmers, cycling shorts and tops, cycling jackets - we think they look
pretty awesome, and we’d love to see everyone in team gear at multisport events this
summer! If you’re unsure of sizing, you can try on kits at JackRabbit Sports Union
Square location. We’ll keep the store open until March 17 - uniforms will be available
for pick-up in early May -- just in time for the Tri-, Du- and Aquathlon season!
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting:
Saturday, March 8th, Bearcat Master’s swim meet, Baruch College, $25. Enjoy a
local swim meet! They have 6 relays, free or medley, men’s or women’s or mixed,
and 11 individual events, with individual strokes and IM. If you’ve never participated
in a swim meet before, this is an excellent opportunity to try it out in a low-pressure
�environment, with other FRNY members.
Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the Boardwalk,
have we got the Aquathlon for you!
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon.
Sunday, August 3 New York City TriathlonJump into the Hudson, and
finish in Central Park. Olympic Distance Triathlon. Always a lot of FRNY particpation
here - and last year we had the best water/cheering station on the course. Anyone who
volunteers for the waterstation gets guaranteed entry into the following year’s NYC
Tri. Sunday, August 10 Gay Games 9 TriathlonIt’s the Gay Games - how
awesome is that? Olympic and Sprint distances - swimming in Lake Erie, then with a bike
and run course in downtown Cleveland. It’s held the morning after the Opening Ceremony,
and the day before the track and running events
commence. Questions? Please feel free to email the
multisport coordinators at multisport@frny.org with general questions, or
Coach Kent at kentmclau@gmail.com with questions about the swim workout.
�
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2014_Multsport Weekly Update 3-2-2014_1116704223720.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
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Document:Newsletters
Year:2010s
Year:2014
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email_content: February 23, 2014 In This Issue Multisport Uniform Store is OpenFeatured
RacesThis Week’s Swim Workout USMS Registration Open for 2014
Don’t forget to renew your US Masters Swimming membership for 2014. As a
reminder, active membership with USMS is required after your first swim with FRNY. For
more information about the process and to renew your membership, visit the USMS website
�at http://www.usms.org/reg/
Some Important Things to Note:
Signing up in advance is required in order to attend our Monday Night swim
workouts Click here for the sign-up sheet (always posted the previous
Tuesday morning, usually about 7:15).Be sure to become familiar with our swim
policies.Need a new swim card? Swim workout punch cards can be purchased
online.Let your teammates know what you are training for! Add your upcoming events to
our race calendar.
If you signed up for a Monday swim but can’t make it, please
email multisport@frny.org ASAP so that we can pass the word along to people on
the wait list.
Also, be sure to secure your belongings while you’re in the pool - keeping them in the
locker room may be insufficient, even with a lock. The LIC Y offers small lockers for
valuables across from the counter in the main lobby. Swim Coach Kent Lau
FRNY Multisport
Jeff Grossman
Marcus Woolen
Matt Frank
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Multisport Uniform Store Is Open!
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms,
arm warmers, knee warmers, cycling shorts and tops, cycling jackets - we think they look
pretty awesome, and we’d love to see everyone in team gear at multisport events this
summer! If you’re unsure of sizing, you can try on kits at JackRabbit Sports Union
Square location. We’ll keep the store open until March 17 - uniforms will be
available for pick-up in early May -- just in time for the Tri-, Du- and Aquathlon
season!
Featured Races
We see athletes sporting the FRNY uniform at a lot of multisport events, but we do have
a few target races that we try to encourage participation in as a team. This year, we’re
targeting:
Saturday, March 8th, Bearcat Master’s swim meet, Baruch College, $25.
Enjoy a local swim meet! They have 6 relays, free or medley, men’s or
women’s or mixed, and 11 individual events, with individual strokes and IM. If you’ve
never participated in a swim meet before, this is an excellent opportunity to try it out
in a low-pressure environment, with other FRNY members.
Saturday, June 21st, Jersey Shore Tri (Asbury Park)
Formerly the NJ Pride Tri, they’ve expanded the field and added the Olympic distance to
this race. Sprint and Olympic distances, Triathlon (swim, bike, run), Duathlon (run,
bike, run), AquaVelo (swim, bike) and relay team events (one person swims, another
bikes, another runs). A great event for first-time triathlon competitors. $15 off
registration for FRNY - use code: FR-2014
After racing and cheering on fellow Front Runners, we’ve arranged a brunch/party hosted
by a friend of the club. Bike back to the beach (we’ll arrange locks) if you want to
splash in the waves the rest of the afternoon.
Saturday, July 12, Coney Island Aquathlon
Long, Olympic and Sprint distances, Aquathlon (swim, run) or Open Water Swim.
If it’s been too long (like, since the Brooklyn Half) since you’ve run on the Boardwalk,
have we got the Aquathlon for you!
Sunday, August 3 New York City Triathlon
Jump into the Hudson, and finish in Central Park. Olympic Distance Triathlon. Always a
lot of FRNY particpation here - and last year we had the best water/cheering station on
the course. Anyone who volunteers for the waterstation gets guaranteed entry into the
following year’s NYC Tri.
Sunday, August 10 Gay Games 9 Triathlon
It’s the Gay Games - how awesome is that? Olympic and Sprint distances - swimming in
Lake Erie, then with a bike and run course in downtown Cleveland. It’s held the morning
after the Opening Ceremony, and the day before the track and running events
commence.
ONE MORE RACE - TBD We’re looking for something else beginner friendly and easy to
�get to in September.
This Week’s Swim Workout:
We’re busy scouting for pools for March and beyond. While the search is well underway,
please feel free to email us if you have any suggestion for pools to add to the
list. Since this Monday is the last week we’ll be swimming at the LIC Y, we won’t
be posting a new sign-up sheet on Tuesday morning. We will keep you posted about
either a new home for the Monday night swims or an interim replacement as soon
as we have more info.
The workout for this Monday night’s swim is listed below. Coach Kent suggests that
swimmers consider bringing their own fins, paddles, and pull buoys to the workouts as
needed:
WU:
4X(100 freestyle + 50 pull with buoy)
MAIN:
4X(200 freestyle + 50 stroke) moderate speed
RELAYS
WD:
100 ez choice
Lane 3: Flip Turns Clinic
Yardage: 2,000
Questions?
Please feel free to email the multisport coordinators
at multisport@frny.org with general questions, or Coach Kent
at kentmclau@gmail.com with questions about the swim workout.
Multisport Uniform Store Is Open!
Our FRNY multisport uniform store is open again - tri suits, tops, bottoms, arm warmers,
knee warmers, cycling shorts and tops, cycling jackets - we think they look pretty
awesome, and we’d love to see everyone in team gear at multisport events this summer! If
you’re unsure of sizing, you can try on kits at JackRabbit Sports Union Square location.
We’ll keep the store open until March 17 - uniforms will be available for pick-up in
early May -- just in time for the Tri-, Du- and Aquathlon season!
To Russia with Love
Swim yardage counts towards FRNY’s "To Russia with Love" goal, so be sure to record your
swim workouts as well as your running miles! Details are available on the club’s
website.
This Week’s Swim Workout:
The workout for this Monday night’s swim is listed below. Coach Kent suggests that
swimmers consider bringing their own fins, paddles, and pull buoys to the workouts as
needed:
WU: 600 freestyle
ROTATION DRILL: 200 yards 6-kick Switch
(swim on right side with right arm extended, kick six times/switch to left side with
left side extended, kick six times/switch & repeat).
MAIN: 6X200 with Rolling 25 Stroke (moderate speed)
(25 stroke + 175 freestyle/25 stroke + 25 stroke + 150 freestyle/50 stroke + 25 stroke +
125 freestyle, etc...)
200 freestyle (moderate)
100 stroke (fast)
WD: 100 ez choice.
�
YARDAGE: 2400 (varies by lane)
Questions?
Please feel free to email Coach Kent at kentmclau@gmail.com 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, 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_Multsport Weekly Update 2-23-2014_1116637611090.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