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email_content: August 4, 2014 In This Issue Congrats to All who Participated in the
Stars & Stripes AquathlonThe NYC Tri Is this Sunday!Gay Games Bike UpdateLate-Season
Featured RaceThis 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
Congrats to All who Competed this Weekend!
FRNY had a great day on Randall’s Island for NYC Swim’s Stars & Stripes
aquathlon on Saturday, including Dan Ferguson, who won the race! Other teammates taking
home awards included Onesimo Demira, who finished third; Dave Pitches and Gen Watanabe,
who won their age groups; and Fernando Aguilar, who finished third in his age group.
Twenty Front Runners raced yesterday’s NYC Triathlon, braving the Hudson River, a rainy
West Side Highway, and reversed hills in Central Park.
Ben Green finished 1st in his age group and 25th overall, with a time of 1:59:20. Cindy
Hearing finished 13th in her age group at 2:53:18, and Shane Mueller finished 44th in
his at 2:24:23. Many others raced this distance for the first time or got PRs.
Among those racing were Binh Huynh, Fernando Aguilar, Giordano Fusco, Jason Hu, Jeff
Caprio, Jill Pomrantz, Marcus Woollen, Maria Woehr, Mark Lanaghan, Matt Frank, Matt
Tivy, Peter Lozito, Ricci Lin, Seth Richardson, Tim Guscott, Tom Henning, and Wendy Lai.
Brendan McLellan, Colin Meret, Elke Gasselseder, and Walter Bridgham volunteered, while
Bryce Rudyk, John Colligan, Kent Lau, Kerri Fox, and Sam La Fata came and cheered.
A little further north, Dan Ferguson, Dave Lin, Gilbert Gaona, and Jesus Martinez, Jr.,
competed in the Taconic Biathlon in Mahopac. Dan won his second race in two weekends,
while Gilbert and Dave finished first and second in their age group! Thanks to all who
made it such a great day!
Gay Games Bike Update
For all participants reserving bikes through Ohio City Cycles We are
arranging a bike delivery to our hotel so we don’t have to worry about our bus arrival
time. If you reserved your bike through Ohio City Cycles and want it in time for the
Tri, you MUST fill out this form so they know which of the reserved bikes to
bring to our
hotel. https://docs.google.com/spreadsheets/d/1-0zcOHncLdr84joRNHRSoEidB8WgimcDzKtIh
9NQLS4/edit?usp=sharing Late-Season Featured Race We’ve received requests for
a late-season featured race - we’re trying to pick between a few good choices - so be
sure to enter all your races into the upcoming race calendar so we know what our team is
participating in. Or if you have your eye on a particular race, let us know!
This Week’s Swim Workout
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator
down to level C. If you have any questions, email the Multisport Committee or Coach Kent!
WARM UP:
4X (150 freestyle + 50 (25 stroke/25 kick without board)
DRILL:
Swim as close to the side of the lane without touching the wall/lane line (100 yards)
Swim (3 side-by-side) with touching each other (4X25)
(200 yards total)
MAIN:
150 kick with board
100 stroke
4X100 freestyle
200 pull with buoy
4X25 freestyle sprint
WARM DOWN:
100 ez choice
Yardage: 2050 (varies by lane)
Pool toys: Pull buoy & kick board
�
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Rights
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email_content: July 27, 2014 In This Issue Congrats to All who Participated in the Stars
& Stripes AquathlonThe NYC Tri Is this Sunday!Gay Games Bike UpdateLate-Season Featured
RaceThis 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
Congrats to All who Participated in the Stars & Stripes Aquathlon
FRNY had a great day on Randall’s Island for NYC Swim’s Stars & Stripes aquathlon on
Saturday, including Dan Ferguson, who won the race! Other teammates taking home awards
included Onesimo Demira, who finished third; Dave Pitches and Gen Watanabe, who won
their age groups; and Fernando Aguilar, who finished third in his age group.
The NYC Tri Is this Sunday!
Several Front Runners are cheering and volunteering: Kent Lau, at the swim exit;
Mike Terry, on the bike course; Colin Meret, at the Mile 4 water station;
and Kerri Fox, at the swim exit and the run entrance and the finish line.
Volunteering opportunities are now closed -- contact Kerri to cheer with her!
Racers: sign up on the FRNY Race Sign-In Sheet if you want the cheerers to look for you.
Be prepared to pick-up your packet by Saturday, to check in your bike on Saturday,
and to set up your transition before sunrise on Sunday. More information in the
athlete guide. Good luck!
Gay Games Bike Update
For all participants reserving bikes through Ohio City Cycles
We are arranging a bike delivery to our hotel so we don’t have to worry about our bus
arrival time. If you reserved your bike through Ohio City Cycles and want it in time for
the Tri, you MUST fill out this form so they know which of the reserved bikes
to bring to our
hotel. https://docs.google.com/spreadsheets/d/1-0zcOHncLdr84joRNHRSoEidB8WgimcDzKtIh
9NQLS4/edit?usp=sharing Late-Season Featured Race We’ve received
requests for a late-season featured race - we’re trying to pick between a few good
choices - so be sure to enter all your races into the upcoming race calendar so we know
what our team is participating in. Or if you have your eye on a particular race, let us
know!
This Week’s Swim Workout
WU:
600 freestyle (every 3rd lap, stroke)
DRILL:
200 yards (alternate by lap: bilateral breathing-breathe every 3 strokes/lateral
breathing-every 2 strokes)
MAIN:
6X(75 freestyle/25 stroke)
2X200 pull with buoy
4X100 freestyle (moderate speed)
2X50 freestyle (sprint)
WD:
100 ez choice
Yardage: 2400 (varies by lane)
�Pool Tools: Fins (Lane 3) & pull buoys
Remember to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
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down to level C. If you have any questions, email the Multisport Committee or Coach
Kent!
�
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A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
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email_content: July 21, 2014 In This Issue Gay Games Bike UpdateDash - n - Splash Hill
WorkoutUpcoming Featured RacesFRNY anti-harassment policyThis 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
Gay Games Bike Update
For all participants reserving bikes through Ohio City Cycles. We are
arranging a bike delivery to our hotel so we don’t have to worry about our bus arrival
time. If you reserved your bike through Ohio City Cycles and want it in time for the
Tri, you MUST fill out this form so they know which of the reserved bikes to bring to
our hotel.
https://docs.google.com/spreadsheets/d/1-0zcOHncLdr84joRNHRSoEidB8WgimcDzKtIh9NQLS4/edit?
usp=sharing
Dash - n - Splash Hill WorkoutTomorrow (July 22nd) the outdoor hill workout will be a
Dash-and-Splash. Meet at Lasker Pool, at the steep downhill in the NE corner of
the park, at 7pm. The run will end at 7:45, and the splash may include some water
exercises led by Coach Mike or a couple 200’s. You can sign up with the Department
of Parks and Recreation: the city’s outdoor lap pools are open in July and August
and are free, but you have to register in advance. Upcoming Featured
RacesSunday, August 3 New York City TriathlonJump into the Hudson, and finish in Central
�Park. Olympic Distance Triathlon. Always a lot of FRNY participation here - and last
year we had the best water/cheering station on the course. If you want to have
guaranteed entry into next year’s NYC Tri, volunteer for this year!Sunday, August 10 Gay
Games 9 TriathlonFINAL DAY TO REGISTER FOR ALL SPORTING EVENTS - MONDAY, JULY 21It’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. (Gay Games
Bike Rental options: Road Bikes $50 fromOhio City Cycles, Bike shipping/receiving
fromBike Authority or Greyhound. Bikes can not be taken on the FRNY bus)
Fernando, Matt and Marcus at the start of the Brooklyn Bridge Swim This Week’s Swim
Workout
WARM UP:
3X (100 freestyle/50 stroke choice/50 kick with board)
DRILL:
Wave Starts: 100 yards
Drafting: 100 yards
MAIN: (Fins: Lane 2)
6X [50 freestyle (25 surfing goggles)/50 stroke choice/100 pull w buoy)
25 freestyle:
2 EZ+1 hard
3 EZ+1 hard
3 EZ+1 hard
WARM DOWN:
125 EZ choice
Yardage: 2275 (varies by lane)
Pool Toys: Buoys, Fins (Lane 2)
Monday Night Swim
Open-water techniques and drills continue at Hunter College on Monday nights. Remember
to sign up by 8AM Monday morning, buy a punch card and read the swim policies.
Entrance is on 69th Street, east of Park Avenue; after security, take the elevator
down to level C. If you have any questions, email the Multisport Committee or Coach
Kent! Don’t forget to add your multisport races to the upcoming race calendar!
The Multisport Committee reminds all swimmers of the FRNY anti-harassment policy.
"FRNY affirms the right of all its members...to be treated with respect and to be
free of harassment and discrimination while participating in any and all FRNY
activities.... Front Runners New York reserves the right to penalize any member who does
not abide by this policy."
Last, but certainly not least, congratulations to Multisport Coordinator Jeff Grossman
on his marriage! We all wish Jeff and Brad a lifetime of happiness.
***
�
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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
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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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Year:2014
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email_content: July 14, 2014 In This Issue FRNY SwimsCongrats to All who Participated in
the Coney Island Aquathlon on Saturday!uits and Caps Are Available to Order, but Only
Through Tonight!Join Join Us for a Brick Workout This WeekendUs For Bike Rides
Throughout July!This 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
Congrats to All who Participated in the Coney Island Aquathlon on Saturday!
Additional Featured Races
Sunday, August 3 New York City Triathlon http://www.nyctri.com
Sunday, August 10 Gay Games 9
Triathlonhttp://www.gg9cle.com/participate/sports/triathlon (Bike Rental options:
Road Bikes $50 from Ohio City Cycles, Bike shipping/receiving from Bike Authority)
Join Us for a Brick Workout This Weekend
Five Front Runners took a quick Sunday morning ride up River Road to the Alpine police
station. Some were pleasantly surprised to find themselves in shape for the ride.
The top of the hill had another surprise: a friend of Front Runners in FRNY bike gear!
So six bikers returned, and all in time to enjoy a full and relaxing afternoon.
Our next ride will be a brick workout this Saturday morning at 8:30. Meet at Columbus
Circle for three or four loops of the park on bike before the fun run.
Let us know if you have questions, and for all of these, please RSVP to
multisport@frny.org. This Week’s Swim Workout WARM UP:400 freestyle/200 pull
w buoy/2X [doggy paddle (25)+surfing the goggles (25)+lifeguard (25)+swim
(25)]DRILL:Swim 25: count your strokes2X (4X25 freestyle-each 25 swum with 1 fewer
stroke)MAIN:100 freestyle (moderate speed)50 breast (moderate)100 backstroke
(moderate)50 breast (FAST)2X150 freestyle (moderate)50 freestyle (FAST)100 breaststroke
(EZ)50 backstroke (FAST)100 freestyle (EZ)WARM DOWN:200 (EZ) choiceYARDAGE: 1900 (varies
by lane)POOL TOOLS: buoy 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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2014
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Information about rights held in and over the resource
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email_content: July 7, 2014 In This Issue FRNY Swimsuits and Caps Are Available to
Order, but Only Through Tonight!Join Us For Bike Rides Throughout July!Come Swim and Run
at Coney Island this WeekendAdditional 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
FRNY Swimsuits and Caps Are Available to Order, but Only Through Tonight!
Swimsuits ordered earlier this year have arrived, and look great! We’re reopening the
swimsuit order - if you didn’t order a swimsuit or cap earlier this year, and want one
now, we’ll submit another order. So we can get these in time for the Gay Games, you MUST
order by midnight on Monday, July 7th. http://frny.org/swimsuits/
Prices are as follows:
Women’s one-piece: $49 | Men’s jammers: $40 | Men’s briefs: $34 | Swim caps: $12
Join Us For Bike Rides Throughout July!
Sun July 13th, 9:00am: Bike on River Road. Meet at 72nd St. and Riverside
Drive. We’ll bike over the GW bridge, up River Road for hill workouts, then come
back on 9W, back by noon.
Sat July 19th, 8:30am: Bike and Run. Meet at Columbus Circle for 3 or 4
loops of the park on bike before the fun run.
Let us know if you have questions, and for all of these, please RSVP to
multisport@frny.org.
Come Swim and Run at Coney Island this Weekend
Our next featured race will be the Coney Island Aquathlon on Saturday, July 12th. The
event has a variety of distances to choose from, including swim-only races, .5-mile and
one-mile swims combined with a three-mile run, and a two-mile swim with a six-mile run.
Additional Featured Races
Sunday, August 3 New York City Triathlon http://www.nyctri.com
Sunday, August 10 Gay Games 9
Triathlonhttp://www.gg9cle.com/participate/sports/triathlon
�(Bike Rental options: Road Bikes $50 from Ohio City Cycles, Bike shipping/receiving from
Bike Authority) This Week’s Swim Workout Open-water techniques and
drills continue at Hunter College on Monday nights. Remember to sign up by 8AM Monday
morning, buy a punch card and read the swim policies. Entrance is on 69th Street,
east of Park Avenue; after security, take the elevator down to level C. WARM UP: 400
freestyle/200 bilateral breathing (breathe every 3 strokes)/200 kick with board OPEN
WATER DRILL: 250 freestyle (first 25 no fingers/second 25 1 finger/third 25 2 fingers,
etc...) MAIN: 3X [(6x50)+50 freestyle sprint+50 stroke (fly, breast, or back) ez]Lane 4:
Back to Basics1. One-arm pull2. Water-flick freestyle 3. 2+104. Pull w/ buoys (point
toes)5. Pull w/ buoys & paddles 6. 600 freestyle w/ paddlesWARM DOWN: 200 ez
choiceYARDAGE: 2200 (varies by lane)POOL TOY: BuoysRemember 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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2014
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Information about rights held in and over the resource
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Year:2014
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�email_content: June 30, 2014 In This Issue Join Us For Bike Rides Throughout July!Come
Swim and Run at Coney IslandAdditional Featured RacesOur New Swimsuits Have ArrivedThis
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 Bike Rides Throughout July!
Matt Frank will be leading three group rides next month, including hill workouts, a trip
to Brighton Beach, and a pre-fun run brick workout!
Fri July 4th, 8:30am: Bike and Swim. Meet at the Manhattan side of
the Brooklyn Bridge. We’ll bike to Brighton Beach, swim with Cibbows at 10, and
then bike back. Bring swimming items (swimsuit, towel, goggles) and biking items
(bike lock, sunscreen, money).
Sun July 13th, 9:00am: Bike on River Road. Meet at 72nd St. and Riverside
Drive. We’ll bike over the GW bridge, up River Road for hill workouts, then come
back on 9W, back by noon.
Sat July 19th, 8:30am: Bike and Run. Meet at Columbus Circle for 3 or 4
loops of the park on bike before the fun run.
Let us know if you have questions, and for all of these, please RSVP to
multisport@frny.org.
Come Swim and Run at Coney Island
Our next featured race will be the Coney Island Aquathlon on Saturday, July 12th. The
event has a variety of distances to choose from, including swim-only races, .5-mile and
one-mile swims combined with a three-mile run, and a two-mile swim with a six-mile run.
Additional Featured Races
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, Bike shipping/receiving from Bike Authority)
Our New Swimsuits Have ArrivedWe now have our new FRNY swimsuits in addition to the swim
caps! If you ordered one, you can pick it up at the Monday night swim. If you can’t make
it to the pool, let us know so we can make arrangements to have it available for you at
another FRNY event. This Week’s Swim Workout Warm Up:400
freestyle/200 kick w boardOpen Water Drill:300 freestyle bilateral breathing (breathe
every 3 strokes)Main:6X100 pull w buoy (lanes 2&3 with hand paddles)6X75 (moderate/fast
each 75). Dive from deep endWarm Down:200 ez (no freestyle)Yardage: 2,150 (varies by
lane)Pool Toys: hand paddles & 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.
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Newsletters, 2014
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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: June 23, 2014 In This Issue Great Job in Asbury, FRNYers!Our Swim Caps
Have ArrivedAdditional 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
Great Job in Asbury, FRNYers!
Despite exceptionally rough water - so rough that the organizers reduced the swim
distances for both the sprint and olympic-length races - FRNY had an amazing showing at
the Jersey Shore Triathlon on Saturday. Both the FRNY men’s and women’s teams finished
in second place (out of 22 teams in the men’s division and 13 in the women’s)!
Congratulations to everyone, especially the four competitors doing their first triathlon
and those doing their first olympic-distance event. Special thanks to Marcus Woollen for
coordinating the logistics and the post-race brunch, and to James Merillat and Andre
Corriea for graciously hosting. Thanks also to Marcus, Gilbert Gaona, and the several
photographers for their updates for those of us who couldn’t make it to Asbury in person.
Whether you joined us in Asbury or not, don’t forget about our next featured race - the
Coney Island Aquathlon on Saturday, July 12th. The event has a variety of distances to
choose from, including swim-only races, .5-mile and one-mile swims combined with a
three-mile run, and a two-mile swim with a six-mile run.
Additional Featured Races
Sunday, August 3 New York City Triathlon
Sunday, August 10 Gay Games 9 Triathlon
(Bike Rental options: Road Bikes $50 from Ohio City Cycles - Dimension form here - this
is located about 1 mile from the host hotel)
Our Swim Caps Have Arrived
We now have our new FRNY swim caps! If you ordered one, you can pick it up at the Monday
night swim. If you can’t make it to the pool, let us know so we can make arrangements to
have it available for you at another FRNY event. The swimsuits are still on their way.
This Week’s Swim WorkoutWARM UP: 400 freestyle/100 zipper/100 finger-tip
dragMAIN:6X50 porpoise in/bilateral breathe every 3 strokes/porpoise out200 kick with
board9X75 pull with paddles (lanes 1&2)WARM DOWN: 100 ez (no freestyle)YARDAGE: 2075POOL
TOOLS: buoy/paddlesRemember to sign up if you’d like to swim with us on Monday nights
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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
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Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
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: June 16, 2014 In This Issue Can’t Wait to See You in Asbury! Our Swim
Caps Have ArrivedAdditional Featured RacesThis Week’s Swim Workout - The First Annual
FRNY Bring Your Wetsuit to the Pool Day! 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
Can’t Wait to See You in Asbury!
Our first featured event of the season - the Jersey Shore Triathlon - is next Saturday!
We can’t wait to see you there. If you’re planning on attending the post-race brunch,
please fill out the RSVP form so we can be sure to have enough food for everyone.
We’ve also prepared an info sheet about travel logistics, hotel options, and directions
to the brunch. If you have any questions that we haven’t covered, don’t hesitate to
contact us.
Additional Featured Races
Saturday, July 12, Coney Island Aquathlon
Sunday, August 3 New York City Triathlon Sunday, August 10 Gay Games 9 Triathlon
(Bike Rental options: Road Bikes $50 from Ohio City Cycles - Dimension form here - this
is located about 1 mile from the host hotel)
Our Swim Caps Have Arrived
We now have our new FRNY swim caps! If you ordered one, you can pick it up at the Monday
night swim. If you can’t make it to the pool, let us know so we can make arrangements to
have it available for you at another FRNY event. The swimsuits are still on their way.
This Week’s Swim Workout - The First Annual FRNY Bring Your Wetsuit to the
Pool Day! WARM UP:400 freestyle/200 kick with boardOPEN WATER DRILL:
Porpoising (Brian Rodkey will demo)6X50 freestyle (porpoising from shallow to deep
end/swim back)MAIN:4X(150 pull with buoy+25 stroke sprint+ 25 freestyle ez)8X75
freestyle build (swim each 25 yards of freestyle faster)WARM DOWN:125 ez choiceYardage:
2,225Pool toys: buoy/kick boardGroup photoRemember 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
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Title
A name given to the resource
2014_Multisport Weekly Update 6-16-2014_1117658989018.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
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email_content: June 8, 2014 In This Issue New to Triathlons?Featured 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
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:400 Freestyle/200 Pull with
buoy /225 Kick with boardOPEN WATER DRILL:Wave Starts4X25 Freestyle (fast)MAIN:(REPEAT
MAIN SET 5X)2X100 Freestyle (moderate speed)25 Stroke (fast)10X deck push upsWARM
DOWN:200 ez choiceTotal Yardage: 2250Pool Toys: buoy/kick boardRemember 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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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_Multisport Weekly Update 6-8-2014_1117586701914.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
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Year:2014
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email_content: June 2, 2014 In This Issue New to Triathlons?Featured 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
New to Triathlons?
Come to the Workshop This Sunday! For all those wondering just how triathlons
actually work, Rachel Cutler will be leading an orientation session at 10 a.m. on Sunday
morning. Topics to be covered include what equipment you’ll want to bring along on race
day, how transitions work, and what to do if your bike winds up with a flat tire. There
will also be time for a q & a to address any other questions you have. Meet at Riverside
Park at 72nd St. -- and bring your bike, both to have it handy for demonstration
purposes and to go for a ride afterwards!
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 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 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 Back to BasicsGoals: Learning how to swim more efficiently
and with proper rotationDrills: Rotation, gliding, and high elbowsLanes 1-3WARM UP (625
yards)225 Freestyle100 Backstroke/100 back kick (NO board)100 Breaststroke/100 breast
kick (board)DRAFTING DRILL (200 yards)Groups of 3 swimmers sprint 25 yards:Swimmer 1
starts, swimmers 2&3 leave 2 seconds later. Change order, repeat drill for total of 200
yards. MAIN (EACH TIME YOU REACH DEEP END-CLIMB ON DECK DIVE BACK. 700 yards)(4X25
Freestyle hard) + 25 Freestyle easy(3X25 Freestyle hard) + 25 Freestyle easy(2X25
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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.
�
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_Multisport Weekly Update 6-2-2014_1117527047507.pdf
Description
An account of the resource
Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
-
http://archives.frny.org/files/original/413424b554ed4021413aa089037508a7.pdf
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email_content: May 25, 2014 In This Issue Come Pick Up Your UniformsJoin Us for a Bike
Ride!Featured RacesBack-to-Basics Swim Next Week 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
Come Pick Up Your Uniforms!
If you ordered multisport uniforms earlier this year, they have arrived at JackRabbit
Sports in Union Square and are available for pickup. (Swimsuits and swim caps are a
separate order and will arrive later this season).
Join Us for a Bike Ride
We have two great rides coming up to choose from. The Hunter College pool will be closed
tomorrow, 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.
Marcus Woollen will be leading a Central Park ride before the fun run this 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)
Back-to-Basics Swim Next WeekThere’s no swimming this Monday because of
the holiday, but next week will be our monthly Back-to-Basics night! One lane will be
set aside especially for those new to group swim workouts. If you’ve been meaning to
join us for a swim, this would be a great time to start. The usual requirements still
apply though - you need to be able to swim 25 yards, including in the deep end, and feel
comfortable breathing in the water.
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.
�
Dublin Core
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Newsletters, 2014
Dublin Core
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2014_Multisport Weekly Update 5-25-2014_1117398130255.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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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: January 7, 2014 In This Issue This Week’s Long RunScrew ShoesTrail Long
RunsFriendly ReminderCherry Tree Relay Long Run Coordinator:
Steve Waldon
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
This week’s long run : Kerri’s Apartment!
Start location: 61 West 9th Street, Apt 8C (Manhattan)
Start time: Sunday, January 12 @ 9:00
Distance: 12.4 - 19.3 miles
19.3 mile route: http://www.mapmyrun.com/routes/view/342218751
15.7 mile route: http://www.mapmyrun.com/routes/view/342219879
12.4 mile route: http://www.mapmyrun.com/routes/view/342217755 As always, please
RSVP
First of all, I have to extend a thanks to everyone who showed up for last weekend’s
long run. It was an epic run full of freezing rain, frozen jackets, and plenty of
slippery surfaces. Peter Snell perhaps put it best when he said, "When it’s pouring rain
and you’re bowling along through the wet, there’s satisfaction in knowing you’re out
there and the others aren’t." It was a lot worse than just pouring rain, so
congratulations on sticking to your training and stepping up to the plate.
This weekend’s long run starts from Kerri Fox’s apartment in the West Village. The
weather this weekend looks much more hospitable, so let’s start off the year with a
�strong start and get in a good long run. Whether you choose the 12, 15, or 19 mile
option we’ll all start together along the Hudson River Greenway and over the Brooklyn
Bridge.
We’ll make our way through Brooklyn (and Queens along the 19-mile option) before heading
back to Chez Fox. We’ll each hit a couple of bridges, which will be good training in the
middle of your long run.
If you have the legs for it and want an additional challenge, try pushing a little
harder on the uphills over the bridges to build some leg strength. Make sure to focus on
your form when you go up -- lean into the hill slightly from the ankles (opposed o just
bending over from the hips), make sure to have proper knee lift, and work your arms to
aid in coordinating your legs to drive through each stride. When coming downhill,
remember -- don’t brake by landing hard on your heels; lean *into* the downhill ever so
slightly and work on a light and quick turnover for increased speed. As much as possible
you want your foot to land beneath your hips as opposed to extending beyond your center
of gravity. In doing so, you will increase your speed and save your quads for later in
your run.
Please RSVP and indicate the number of miles you’ll be doing at approximate pace, so
that others know who they can run with! It also helps me to estimate how much Gatorade
and bagels to provide for runners. OK... now lots of other stuff you should read.
SCREW SHOES!
It’s that time of year when the constant snow / rain combine with sub-freezing
temperatures to create icy conditions. For those who continue to run outside, if you
find yourself slipping on black ice then I highly recommend that you convert an old pair
of trainers into screw shoes. I do this every year with great success, and I haven’t
slipped once!
This is the best webpage that will describe what this simple solution is, and provides
excellent instructions how to do it yourself is: http://www.skyrunner.com/screwshoe.htm.
For anyone who attends long runs, I will have an ongoing offer for the month of January
: I will gladly bring my power drill, 1/4" driver, and sheetmetal screws to all long
runs if there are people who want to convert an old pair of shoes into screw shoes. Just
let me know in advance of the long run and cover the cost of the screws (approximately
$5). I’ll be happy to install them for you.
(And please don’t ask if the screws hurt or stab your feet; thousands of runners do this
every year and if it were painful or dangerous then trust me you’d hear about it) TRAIL
LONG RUNS!
One thing I intend on implementing is a monthly long run on trails and possibly getting
a group to do local long trail races together. I’d like to hear your feedback, so feel
free to email me at longruns@frny.org to let me know what you think. Is this a great
idea? Will you be boycotting trail runs? Do you have great trails you think would make
for a good group run? Are you interested, but perhaps nervous about running off-road?
Let me know your concerns and how we can make this something that the group can benefit
from. I for one think it’s great to train off road, and with the increased numbers of
people who have been doing trail races I think it would make a good addition to the long
run program.
Due to logistical issues, I’ll hold off on the trail runs until the weather warms up a
bit. In the meantime, I know there are plenty of you who want to hit the trails anyway.
There are plenty of trail races this time of year despite the weather, and thanks to Tim
Guscott for providing me with a great website that has a super list of them. Check it
out! http://www.essexrunning.org/trails/
FRIENDLY REMINDER!
I know you all love being reminded of how soon your winter and spring marathons are, so
here you go! These numbers are from this upcoming weekend.
Miami : 3 weeks
Central Park : 6 weeks
Napa Valley : 7 weeks
Los Angeles : 8 weeks
Boston (!!!) : 14 weeks
New Jersey : 15 weeks
Bear Mountain : 16 weeks CHERRY TREE RELAY
Registration for the 2014 Cherry Tree Relay in Prospect Park is now open! For those not
familiar with the race, the Cheery Tree is a 10-mile race in Prospect Park that you can
run as a 3-person relay or solo. FRNY has traditionally fielded more than a dozen teams
every year, so start forming teams now and register before it’s too late. Consider it a
�warmup before Coogan’s and put that indoor Armory speed work to good use!
If you want to run on a team but don’t have people to run with, contact Tim Guscott or
Daniel Ferguson for some help organizing.
More information here: http://pptc.org/2014-cherry-tree-10-miler-and-3-person-relay/
Questions?
Please feel free to email Long Runs if you have any questions.
�
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Newsletters, 2014
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2014_Long Run Weekly Update 1-7-2014_1116179818737.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
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email_content: January 7, 2014 In This Issue This Week’s Long RunScrew ShoesTrail Long
RunsFriendly ReminderCherry Tree Relay Long Run Coordinator:
Steve Waldon
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
This week’s long run : Kerri’s Apartment!
Start location: 61 West 9th Street, Apt 8C (Manhattan)
Start time: Sunday, January 12 @ 9:00
Distance: 12.4 - 19.3 miles
19.3 mile route: http://www.mapmyrun.com/routes/view/342218751
15.7 mile route: http://www.mapmyrun.com/routes/view/342219879
12.4 mile route: http://www.mapmyrun.com/routes/view/342217755 As always, please
RSVP
First of all, I have to extend a thanks to everyone who showed up for last weekend’s
long run. It was an epic run full of freezing rain, frozen jackets, and plenty of
slippery surfaces. Peter Snell perhaps put it best when he said, "When it’s pouring rain
and you’re bowling along through the wet, there’s satisfaction in knowing you’re out
there and the others aren’t." It was a lot worse than just pouring rain, so
congratulations on sticking to your training and stepping up to the plate.
This weekend’s long run starts from Kerri Fox’s apartment in the West Village. The
weather this weekend looks much more hospitable, so let’s start off the year with a
�strong start and get in a good long run. Whether you choose the 12, 15, or 19 mile
option we’ll all start together along the Hudson River Greenway and over the Brooklyn
Bridge.
We’ll make our way through Brooklyn (and Queens along the 19-mile option) before heading
back to Chez Fox. We’ll each hit a couple of bridges, which will be good training in the
middle of your long run.
If you have the legs for it and want an additional challenge, try pushing a little
harder on the uphills over the bridges to build some leg strength. Make sure to focus on
your form when you go up -- lean into the hill slightly from the ankles (opposed o just
bending over from the hips), make sure to have proper knee lift, and work your arms to
aid in coordinating your legs to drive through each stride. When coming downhill,
remember -- don’t brake by landing hard on your heels; lean *into* the downhill ever so
slightly and work on a light and quick turnover for increased speed. As much as possible
you want your foot to land beneath your hips as opposed to extending beyond your center
of gravity. In doing so, you will increase your speed and save your quads for later in
your run.
Please RSVP and indicate the number of miles you’ll be doing at approximate pace, so
that others know who they can run with! It also helps me to estimate how much Gatorade
and bagels to provide for runners. OK... now lots of other stuff you should read.
SCREW SHOES!
It’s that time of year when the constant snow / rain combine with sub-freezing
temperatures to create icy conditions. For those who continue to run outside, if you
find yourself slipping on black ice then I highly recommend that you convert an old pair
of trainers into screw shoes. I do this every year with great success, and I haven’t
slipped once!
This is the best webpage that will describe what this simple solution is, and provides
excellent instructions how to do it yourself is: http://www.skyrunner.com/screwshoe.htm.
For anyone who attends long runs, I will have an ongoing offer for the month of January
: I will gladly bring my power drill, 1/4" driver, and sheetmetal screws to all long
runs if there are people who want to convert an old pair of shoes into screw shoes. Just
let me know in advance of the long run and cover the cost of the screws (approximately
$5). I’ll be happy to install them for you.
(And please don’t ask if the screws hurt or stab your feet; thousands of runners do this
every year and if it were painful or dangerous then trust me you’d hear about it) TRAIL
LONG RUNS!
One thing I intend on implementing is a monthly long run on trails and possibly getting
a group to do local long trail races together. I’d like to hear your feedback, so feel
free to email me at longruns@frny.org to let me know what you think. Is this a great
idea? Will you be boycotting trail runs? Do you have great trails you think would make
for a good group run? Are you interested, but perhaps nervous about running off-road?
Let me know your concerns and how we can make this something that the group can benefit
from. I for one think it’s great to train off road, and with the increased numbers of
people who have been doing trail races I think it would make a good addition to the long
run program.
Due to logistical issues, I’ll hold off on the trail runs until the weather warms up a
bit. In the meantime, I know there are plenty of you who want to hit the trails anyway.
There are plenty of trail races this time of year despite the weather, and thanks to Tim
Guscott for providing me with a great website that has a super list of them. Check it
out! http://www.essexrunning.org/trails/
FRIENDLY REMINDER!
I know you all love being reminded of how soon your winter and spring marathons are, so
here you go! These numbers are from this upcoming weekend.
Miami : 3 weeks
Central Park : 6 weeks
Napa Valley : 7 weeks
Los Angeles : 8 weeks
Boston (!!!) : 14 weeks
New Jersey : 15 weeks
Bear Mountain : 16 weeks CHERRY TREE RELAY
Registration for the 2014 Cherry Tree Relay in Prospect Park is now open! For those not
familiar with the race, the Cheery Tree is a 10-mile race in Prospect Park that you can
run as a 3-person relay or solo. FRNY has traditionally fielded more than a dozen teams
every year, so start forming teams now and register before it’s too late. Consider it a
�warmup before Coogan’s and put that indoor Armory speed work to good use!
If you want to run on a team but don’t have people to run with, contact Tim Guscott or
Daniel Ferguson for some help organizing.
More information here: http://pptc.org/2014-cherry-tree-10-miler-and-3-person-relay/
Questions?
Please feel free to email Long Runs if you have any questions.
�
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Newsletters, 2014
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
-
http://archives.frny.org/files/original/fce088848c03d48da6758a27dc36d7a0.pdf
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email_content: We look forward to running with you at the 2014 Front Runners New York
Pride Run! We hope that you’ll show your Front Runners pride and become a member
before Pride weekend begins in NYC!
Front Runners will host several fun events for club members over NYC Pride weekend,
including:
A Stonewall Toast on Friday evening at the Stonewall Inn,A post-Pride Run celebration on
Saturday afternoon at Boxers in Hells Kitchen, andAn opportunity to run with us down 5th
Avenue in the LGBT Pride March on Sunday
Membership for the remainder of 2014 is just $20 and includes access to our FRNY
coaching program. Don’t miss out!
Questions? Email us at membership@frmy.org.
JOIN NOW! FRNY MEMBERSHIP Jason Fluegge, Michelle Mazzara, Brian
Schroeder, Mike Terry, John Fallot CONTACT US STAY CONNECTED
�
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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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http://archives.frny.org/files/original/cbd54970d555c1136007150585a0961c.pdf
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email_content: December 29, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Timers are always needed if you are not running the workout this
week, please
sign up to volunteer. Thursday 6:30am workout, we will not be meeting on Thursday Dec
25th and Jan 1, 2015. See you on Jan 8th, 2015! If you are interested in joining us
through the winter please click on the following link to sign
up: http://bit.ly/winter630am http://bit.ly/winter630
THIS WEEK’S ARMORY WORKOUTS:
Results for Indoor season workouts are here: http://bit.ly/FRNYIndoorX2015
Updated 12/11/14
Tuesday: after a 3 lap warm-up jog, stretching and running drills,
2x800m + 2x 200m + 2x 600m + 2x 200m Pace is no faster than your 10K race
pace.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
�jog warmup and cooldown in between run a hill workout as follows: 8x a hill that takes 2
min to run. Instead of sprinting up the hill, focus on good running form, swinging
your elbows faster, and reaching uphill with your knees.
Thursday: No workout this week, Jan 1.
Have a Happy New Year! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends
before 9.30 pm What to Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
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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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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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http://archives.frny.org/files/original/59857d131c7f277fc150495079a20336.pdf
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email_content: December 22, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Timers are always needed, so if you are not running this week, please
sign up to volunteer. Thursday 6:30am workout, we will not be meeting on Thursday Dec
25th and Jan 1, 2015. See you on Jan 8th, 2015! If you are interested in joining us
through the winter please click on the following link to sign
up: http://bit.ly/winter630am http://bit.ly/winter630
THIS WEEK’S ARMORY WORKOUTS:
Results for Indoor season workouts are here: http://bit.ly/FRNYIndoorX2015
Updated 12/11/14
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 1 mile +
2x 200m + 2x 800 + 2x 200m Pace is no faster than your 10K race pace.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
jog warmup and cooldown in between run 8 min pickup + 2 min jog recovery + 2x 40 sec
pick ups with 1 min jog recovery + 2x 4 min pickup with 2 min jog recovery + 2x 40 sec
�pickup with 1 min jog recovery. Pickups are at 10K pace or slower and recovery is a
jog or walk.
Thursday: No workout this week, Dec 25 or Jan 1. Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends
before 9.30 pm What to Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
Newsletters, 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
-
http://archives.frny.org/files/original/69edb9b8f12698e724a9b71a23f97be9.pdf
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email_content: December 15, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Photo credit: friendly passerby at Armory with Brenton’s phoneArmory
Indoor Track Workouts are not always so serious, most of the time we’re running
fast!
Timers are always needed, so if you are not running this week, please
sign up to volunteer. Thursday 6:30am workout, we will meet on the westside of the 72nd
St transverse. After stretching, we’ll run 2x the lower loop. Loop #1: 5 min pickup to
10K pace with a 2 min jog recovery. Loop #2: 4 min pickup to 10K pace with 1 min jog
recovery. If you are interested in joining us through the winter please click on the
following link to sign up: http://bit.ly/winter630am http://bit.ly/winter630
THIS WEEK’S ARMORY WORKOUTS:
Results for Indoor season workouts are here: http://bit.ly/FRNYIndoorX2015
Updated 12/11/14
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 2x (800m +
600 m + 400 m + 200 m) Rest will be a 200m jog. Pace will be like last week, no
�faster than your 10K race pace and focusing on arm swing.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
jog warmup and cooldown in between run 2x (3 min pickup + 2 min jog recovery + 2 min
faster pickup with a 1 min jog recovery + 1 min faster pickup with a 2 min jog recovery)
in between each interval. Pickups are at 10K pace or slower and recovery is a jog
or walk.
Thursday: after a 3 lap warm up jog, stretching and running drills: 3x600m + 3x 400m +
3x 200m Pace is no faster than your 5K pace. Rest is a 200m jog.
Optional workout, if you can’t make it to the workout: start with a 10-15 min jog warm
up then run 5x 2 min uphill pickup jogging down the hill to recover, focusing on
swinging your knees uphill and swinging your elbows back (Do Not Sprint) Cool down with
a 10-15 min jog recovery cooldown.
Have fun! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00 with stretching and drills. Practice ends
before 9.30 pm What to Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
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email_content: December 8, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Armory Indoor Track Workouts Timers are always needed, so if you are
not running this week, please
sign up to volunteer. Thursday 6:30am workout, we will meet on the westside of the 72nd
St transverse. After stretching, we’ll run If you are interested in joining us
through the winter please click on the following link to sign
up: http://bit.ly/winter630am http://bit.ly/winter630
THIS WEEK’S ARMORY WORKOUTS:
Results for Indoor season workouts are: http://bit.ly/FRNYIndoorX2015
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 1 mile +
4x400 m + 4x200 m Rest will be a 200m jog. Pace will be like last week, no faster
than 10K pace and focusing on arm swing.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
jog warmup and cooldown in between run 4x 5 min pickups with a 2 min jog recovery in
�between each interval. Pickups are at 10K pace or slower and recovery is a jog or
walk.
Thursday: after a 3 lap warm up jog, stretching and running drills: 4x400m + 4x200m +
4x150m Rest is a 200m jog. Pace is no faster than 5K pace.
Optional workout, if you can’t make it to the workout: start with a 10-15 min jog warm
up then run 4x 2 min pickup (with a 1 min jog in between each interval) + 4x 1 min
pickup (with a 1 min jog in between) + 4x 30 sec pickups(with a 1 min jog recovery) with
a 10-15 min jog recovery cooldown.
Have fun! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00. Practice ends at 9.30. What to
Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
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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
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A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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email_content: December 1, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Armory Indoor Track Workouts Timers are always needed, so if you are
not running this week, please
sign up to volunteer. Starting this week, December 4th Thursday 6:30am workout, we
will meet on the westside of the 72nd St transverse. After stretching, we’ll run a hill
workout on Cat-Hill on the eastside drive. If you are interested in joining us through
the winter please click on the following link to sign up: http://bit.ly/winter630am
http://bit.ly/winter630WEEKLY WORKOUTS:
Results for Indoor season workouts are: http://bit.ly/FRNYIndoorX2015
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 2x (800 +
600 + 400) Rest will be a 200m jog. Pace will be like last week, no faster than 10K
pace and focusing on arm swing.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
�jog warmup and cooldown
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Thursday: after a 3 lap warm up jog, stretching and running drills: 3x (200 + 400 + 600)
Rest is a 200m jog. Pace is no faster than 5K pace.
Optional workout, if you can’t make it to the workout: start with a 10-15 min jog warm
up then run a hill workout (on a hill like Cat Hill) as follows: 2x (30 sec pickup
uphill + then jog recovery back downhill + 45 sec pickup uphill + jog recovery downhill
+ 60 sec pick up + jog recovery downhill) then cool down with a 10-15 min jog
recovery.
Have fun! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00. Practice ends at 9.30. What to
Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
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Newsletters, 2014
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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: November 23, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Armory Indoor Track Workouts Timers are always needed, so if you are
not running this week, please
sign up to volunteer. Due to the overwhelming popularity of the Thursday 6:30am workout,
we will continue to meet at the 72nd St transverse on the westside starting on Dec 4th.
If you are interested in joining us through the winter please click on the following
link to sign up: http://bit.ly/winter630am http://bit.ly/winter630WEEKLY WORKOUTS:
Results for Indoor season workouts are: http://bit.ly/FRNYIndoorX2015
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 2x (200 +
400 + 600 + 400 + 200) Pace will be like last week, no faster than 10K pace and focusing
on arm swing.
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
jog warmup and cooldown
�1 min pickup + 1 min jog recovery + 2 min pickup + 2 min jog recovery + 3 min pickup + 2
min jog recovery + 2 min pickup + 2 min jog recovery + 1 min pickup + 1 min jog
recovery. Pickups are at 10K pace or slower and recovery is a jog or walk.
Thursday: No Armory workout tonight. Happy Thanksgiving!
Have fun! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00. Practice ends at 9.30. What to
Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
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A point or period of time associated with an event in the lifecycle of the resource
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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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email_content: November 16, 2014 In This Issue Weekly WorkoutGetting to the ArmoryCost /
ScholarshipsWhen to ArriveWhat to BringQuestions Head Coach
Mike Keohane Coaching Committee
Rachel Cutler, Chair
Marty McElhiney
Matt Anderson The Weekly Indoor Training Update of Front Runners New York
This IS published weekly by Front Runners New York, Inc., a non-profit running and
sports organization for lesbians, gay men, bisexuals, transgender people, and their
supporters. Opinions expressed herein do not necessarily reflect the views of the club,
its board or its membership.
All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014
Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org
Armory Indoor Track Workouts Starting this Tuesday November 18th,
FRNY goes back to the Armory for another fun-filled, "fast" paced and entertaining
season! The Armory track is a great surface to run on, it’s a rubberized surface that is
raised up off the floor, so it has a lot of bounce. Many people train with track or road
racing shoes since an outdoor running shoe might feel too heavy or bulky. If you have
questions about these types of shoes ask Coach Mike. Since the track is only 200 meters
around (or 8 laps to a mile) and everyone has been training outdoors on roads or a
bigger track without all of the turns, the first few workouts will be shorter and run at
an easier pace to give your legs, hips, and back a chance to adjust to the new surface.
�See below for this weeks workouts. The track can get very busy at times with very fast
sprinters and many groups on the track at one time. We’ll go over track
etiquette/guidelines to avoid problems. Timers are always needed, so if you are
not running this week, sign up to volunteer. Due to the overwhelming popularity of the
Thursday 6:30am workout, we will continue to meet at the 72nd St transverse on the
westside starting on Dec 4th. If you are interested in joining us through the winter
please click on the following link to sign up: http://bit.ly/winter630am
http://bit.ly/winter630
WEEKLY WORKOUTS:
Tuesday: after a 3 lap warm-up jog, stretching and running drills, 4x 200
with a 1 lap jog recovery, repeated 2 more times
Optional workout, if you can’t make it to the workout: start and end with a 10-15 min
jog warmup and cooldown
4 min pickup + 2 min jog recovery + 3 min pickup + 2 min jog recovery + 2x (2 min pickup
+ 2 min jog recovery)
Thursday: after a 3 lap jog warm-up, stretching and running drills, 4 laps of
straight-aways + 3 x 150m + 4x 100m + 3x 200m
Optional workout: if you can’t make it to the track meet: start and end with a 10-15 min
jog warmup and cooldown.
Run 2 min pickup + 1 min jog + 1 min faster pickup + 2 min jog) After a 4 min jog
recovery run 2x (1 min pickup + 2 min jog rest) The pickups should be 5K pace or effort
with an easy jog or walk in between.
Have fun! Getting to the Armory
The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1
trains to 168th St, and walk west one block to find the entrance to the Armory.
If you intend to purchase a season pass (see below for cost), then please sign up
on the email list here so that you can be admitted to the Armory this week. If you
plan to pay per workout, then please pay the Armory directly at the front desk before
you work out. Cost and Scholarships
The cost to work out at the Armory is $300 for a season pass or $15 (cash
only) for a day pass. Email Coach Mike with general training questions
or Dan Ferguson about logistics.
FRNY never wants finances to come in the way to training with the club. To apply for a
scholarship email the Scholarship Committee with any questions. When to
Arrive
Plan on arriving at 7.45 to give yourself enough time to change and warm
up. Coach Mike will begin the practice at 8.00. Practice ends at 9.30. What to
Bring
Bring warm-weather workout clothes and a water bottle. There are no showers
at the Armory, but there are bathroom stalls where you can change. Cough drops, since
running indoors at the Armory creates the "Armory cough", from the dry air until your
lungs adjust. Questions?
Please feel free to email Coach Mike at coach@frny.org if you
have any questions.
Photos courtesy of Da Ping Luo.
�
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A point or period of time associated with an event in the lifecycle of the resource
2014
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Information about rights held in and over the resource
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Year:2014
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email_content: April 14, 2014 In This Issue Weekly WorkoutWhat to BringQuestions
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
FRNY runs Far (Rome) and Near (Central Park)!Run the world!
Weekly workouts: There are only 2 more Indoor Armory workouts this season. If you are
not running this week, please sign up to volunteer to time.
Results to past workouts are here: http://bit.ly/1d3WbNk
Mark your calendars: Tuesday April 29th. A coached pre Brooklyn Half workout in Prospect
Park. At 7pm. All the details are in April 3 FRNY Gram.
Tuesday: Please arrive by 7:45pm, to give yourself enough time to change and warmup
before stretching at 8pm. After stretching and running drills, you’ll run
3x (800 + 600 + 400) Intervals are at 5K pace with a 200 m jog recovery after each
interval.
Optional workout, if you can’t make it to the Armory workout:
start and end with a 10-15 min jog warmup and cooldown, in between run 2x (4 min pickup
+ 2 min jog recovery + 3 min pickup + 2 min jog + 2 min pickup + 2 min jog)
Thursday: Last Indoor practice Please arrive by 7:45pm, to give yourself enough
time to change and warmup before stretching at 8pm. After stretching and running drills,
3x (400 + 400 + 200) All at 5k pace. 1 min rest between intervals and 200 meter between
the sets.
Optional workout: if you can’t make it to the track: start and end with a 10-15 min
jog warmup and cooldown.
Run 3x (2 min pickups with a 1 min jog recovery + 2 min faster pickup + 1 min jog
recovery + 1 min faster pickup and 3 min jog recovery) The pickups should be 5K pace or
effort with an easy jog or walk in between. These should NOT be ALL OUT.
Have fun! YOU NEED TO BE MORE FLEXIBLE! Join Steven Vizena as he helps
�you loosen up and get ready to run faster. He’ll be starting at 9:30am at Rutger’s
Church before the Fun Run. Just show up!
Mark your calendars! Coached workouts (with Coach Mike) will be held on the following
saturdays during the Fun Run at 10am, we’ll meet beforehand at Rutgers Church at 9:45 am
April: 19 plus a shoe-fitting clinic and shoe recommendations by Coach Mike May: 3 & 24
June: 7 & 21 FRNY Club Points Races on the horizon are: May 17th: Brooklyn half
marathonJune 14: Oakley NY Mini 10K (women only)June 28: FRNY Pride Run
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 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: April 7, 2014 In This Issue Weekly WorkoutWhat to BringQuestions
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
FRNY on the road, again! Thank you Chen Liang for the photo!Cherry
Blossom 10 miler in Washington DC
Weekly workouts: There are only 4 more Indoor Armory workouts this season. If you are
not running this week, please sign up to volunteer to time.
Results to past workouts are here: http://bit.ly/1d3WbNk
Mark your calendars: Tuesday April 29th. A coached pre Brooklyn Half workout in Prospect
Park. At 7pm. All the details are in April 3 FRNY Gram.
Tuesday: Please arrive by 7:45pm, to give yourself enough time to change and warmup
before stretching at 8pm. After stretching and running drills, you’ll run
2x (1200 + 800 + 600 + 400) Intervals are at 5K pace with a 200 m jog recovery after
each interval.
Optional workout, if you can’t make it to the Armory workout:
start and end with a 10-15 min jog warmup and cooldown, in between run 2x (5 min pickup
+ 2 min jog recovery + 4 min pickup + 2 min jog + 3 min pickup + 2 min jog)
Thursday: Please arrive by 7:45pm, to give yourself enough time to change and
warmup before stretching at 8pm. After stretching and running drills,
3x (600 + 400 + 200) All under 5k pace. 200m rest between the intervals.
Optional workout: if you can’t make it to the track: start and end with a 10-15 min
jog warmup and cooldown.
Run 3x (3 min pickups with a 2 min jog recovery + 2 min faster pickup + 1 min jog
recovery + 1 min faster pickup and 2 min jog recovery) The pickups should be 5K pace or
effort with an easy jog or walk in between. These should NOT be ALL OUT.
Have fun! YOU NEED TO BE MORE FLEXIBLE! Join Steven Vizena as he helps
�you loosen up and get ready to run faster. They’ll be starting at 9:30am at Rutger’s
Church before the Fun Run. Just show up!
Mark your calendars! Coached workouts (with Coach Mike) will be held on the following
saturdays during the Fun Run at 10am, we’ll meet beforehand at Rutgers Church at 9:45 am
April: 12 & 19 May: 3 FRNY Club Points Races on the horizon are: May 17th: Brooklyn half
marathonJune 14: Oakley NY Mini 10K (women only)June 28: FRNY Pride Run
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 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: March 31, 2014 In This Issue Weekly WorkoutWhat to BringQuestions
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
FRNY takes on Wurtsboro 30K! Go FRNY GO!! Weekly workouts: Timers/helpers
are needed on Thursday, Coach Mike will NOT be present, he is on the road to the Cooper
River Bridge Run 10K in Charleston, SC. If you are not running this week,
please sign up to volunteer.
Results to past workouts are here: http://bit.ly/1d3WbNk
Tuesday: Please arrive by 7:45pm, to give yourself enough time to change and warmup
before stretching at 8pm. After stretching and running drills, you’ll run
1x 1200 + 2x 1000 + 2x 800 + Intervals are at 5K pace with a 200 m jog recovery after
each interval.
Optional workout, if you can’t make it to the Armory workout:
start and end with a 10-15 min jog warmup and cooldown, in between run 1x (6 min pickup
+ 2 min jog recovery) + 2x (5 min pickup + 2 min jog) +
2x (3 min pickup + 2 min jog)
Thursday: Please arrive by 7:45pm, to give yourself enough time to change and
warmup before stretching at 8pm. After stretching and running drills,
2x 600 + 3x (400 + 200 + 200) All under 5k pace. 200m rest between the 600s and 400s and
1 min rest between 400s and 200s.
Optional workout: if you can’t make it to the track: start and end with a 10-15 min
jog warmup and cooldown.
Run 2x (3 min pickups with a 1 min jog recovery + 2 min faster pickup + 1 min jog
recovery + 1 min faster pickup and 2 min jog recovery) The pickups should be 5K pace or
effort with an easy jog or walk in between. These should NOT be ALL OUT.
Have fun! YOU NEED TO BE MORE FLEXIBLE! Join Steven Vizena as he helps
you loosen up and get ready to run faster. They’ll be starting at 9:30am at Rutger’s
�Church before the Fun Run. Just show up!
Mark your calendars! Coached workouts (with Coach Mike) will be held on the following
saturdays during the Fun Run at 10am, we’ll meet beforehand at Rutgers Church at 9:45 am
April: 12 & 19 May: 3 Stay tuned for a May pre-Brooklyn half workout in Brooklyn
FRNY Club Points Races on the horizon are: April 5: Scotland Run 10KmMay 17th: Brooklyn
half marathonJune 14: Oakley NY Mini 10K (women only)June 28: FRNY Pride Run
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 questions.
�
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Date
A point or period of time associated with an event in the lifecycle of the resource
2014
Rights
Information about rights held in and over the resource
Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2014
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email_content: March 24, 2014 In This Issue Weekly WorkoutWhat to BringQuestions
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
See you next year at the 16th FRNY Track Meet! Great teamwork in action at
the FRNY track meet on March 21!
Weekly workouts: Timers are always needed so spread the word. If you are not running
this week, please sign up to volunteer.
Results to past workouts are here: http://bit.ly/1d3WbNk
Tuesday: Please arrive by 7:45pm, to give yourself enough time to change and warmup
before stretching at 8pm. After stretching and running drills, you’ll run
2x 1000 + 2x 800 + 2x 400 + 4x 200 Intervals are at 5K pace with a 200 m jog recovery
after each one.
Optional workout, if you can’t make it to the Armory workout:
start and end with a 10-15 min jog warmup and cooldown, in between run 2x (5 min pickup
+ 2 min jog recovery) + 2x (4 min pickup + 2 min jog) + 2x (2 min pickup + 2 min jog) +
4x (1 min pickup + 1 min jog)
Thursday: Please arrive by 7:45pm, to give yourself enough time to change and
warmup before stretching at 8pm. After stretching and running drills,
4x (400 + 200 + 200) All under 5k pace, with a 200 m jog recovery
Optional workout: if you can’t make it to the track: start and end with a 10-15 min
jog warmup and cooldown.
Run 4x (2 min pickups with a 1 min jog recovery + 1 min faster pickup + 1 min jog
recovery + 1 min faster pickup and 2 min jog recovery) The pickups should be 5K pace or
effort with an easy jog or walk in between. These should NOT be ALL OUT.
Have fun! YOU NEED TO BE MORE FLEXIBLE! Join Steven Vizena as he helps
you loosen up and get ready to run faster. They’ll be starting at 9:30am at Rutger’s
Church before the Fun Run. Just show up!
�
Mark your calendars! Coached workouts (with Coach Mike) will be held on the following
saturdays during the Fun Run at 10am, we’ll meet beforehand at Rutgers Church at 9:45
am. March: 29 April: 12 & 19 May: 3 Stay tuned for a May pre-Brooklyn half workout
in Brooklyn FRNY Club Points Races on the horizon are: April 5: Scotland Run 10KmMay
17th: Brooklyn half marathonJune 14: Oakley NY Mini 10K (women only)June 28: FRNY Pride
Run
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 questions.
�
Dublin Core
The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/.
Title
A name given to the resource
Newsletters, 2014
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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