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Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 153, "opens": 108, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1292983426" } ], "click_through_details": [ { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": �"https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: January 21, 2014 In This Issue No Workout Tonight   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         TONIGHT’S ARMORY WORKOUT IS CANCELED  Due to today’s snow storm, we’ve just received word that the Armory is closing early. As a result, there will be NO Armory Workout tonight.     Please help spread the word to those who may not see this in time.   As a reminder, there will be no indoor workout this Thursday because of NYRR Thursday Night at the Races.   Be safe outside, everyone! Photos courtesy of Da Ping Luo. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2014 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2014_FRNY WORKOUT CANCELED - Indoor Training Weekly Update 1-21-2014_1116315149544.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. 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Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 455, "opens": 238, "clicks": 51, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1712756637" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/BLR2014", "url_uid": "1118527798683", "click_count": 7 }, { "url": "http:\/\/bit.ly\/frnyrsvp", "url_uid": "1116176910480", "click_count": 21 }, { "url": "http:\/\/frny.org\/training\/long-runs\/", "url_uid": "1117589017442", "click_count": 6 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", �"click_count": 0 }, { "url": "http:\/\/www.mapmyrun.com\/routes\/view\/540759370", "url_uid": "1118598977773", "click_count": 15 }, { "url": "http:\/\/www.mapmyrun.com\/routes\/view\/540760868", "url_uid": "1118598977774", "click_count": 15 }, { "url": "http:\/\/www.mapmyrun.com\/routes\/view\/540972512", "url_uid": "1118598977772", "click_count": 21 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/events\/1451720451746705\/", "url_uid": "1118527798684", "click_count": 5 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: September 22, 2014 Long Run Director: Steve Waldonlongruns@frny.org New to long runs with FRNY? Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Blue Line RunBoston RegistrationMarathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : The Beginning of NYC Final Prep!   Start location: Coach Mike’s Apartment 11 West 104th Street, Apt #3B New York, NY    Start time: Sunday, September 28 @ 8:00 AM   Distances: 14 - 20 miles 20 miles: http://www.mapmyrun.com/routes/view/540972512 16.6 miles: http://www.mapmyrun.com/routes/view/540759370 14.1 miles: http://www.mapmyrun.com/routes/view/540760868 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS This week’s long run will incorporate some of the final miles of the NYC Marathon to help get everyone mentally and physically prepared for November 2nd.  Most importantly I want everyone familiar with the course beyond Mile 20 in the Bronx. This brief portion of the course can be challenging because you’ll leave the familiarity of Manhattan right around mile 20 when things get tough. Coming back into Manhattan, you’ll hit the incline at 5th Avenue as you run alongside Central Park. Pay attention when you’re running this long run during training runs because it probably won’t feel that bad -- but make sure to look up and make a mental note to visualize the incline as you make your way south towards E. 90th Street. I guarantee you’ll feel it during the Marathon, so be ready for it. MY WORTHLESS TWO CENTS Every one of us has a goal at the beginning of the marathon training cycle. For some it �may be very concrete ("I’d like to break 3:35"), and for others they may be a little bit vague ("I’d like to beat my first marathon time," or "I just want to finish!").    But as your training schedule progresses you may find that you need to adjust your goal. Sometimes this means shooting for a faster, more aggressive time if fitness levels have really jumped. Other times this means dialing back expectations if injury or a busy non-running schedule interfered with proper training.   Now that the Marathon is just around the corner, take the next two to three weeks to give an honest look at your workouts and long runs: Are you hitting your goal workout paces? How does your long run pace feel? Are you able to maintain and run faster toward the end of long runs when you need to? Are you recovering enough every week to maintain your peak mileage and workout routines?  For those with time or PR goals, you still have time to get in some quality training as your mileage peaks. It’s not too late to see some fitness gains, but it’s definitely time to start honing in on how you’re going to approach your race goals. Do this now for two reasons: you won’t want to have any uncertainty during your taper phase (you’ll be going stir-crazy enough already), and you want to make sure that on race day you implement the best race plan as possible given your current fitness.   BLUE LINE RUN REGISTRATION IS OPEN! Signup is live. The run will be October 19th, two weeks before the NYC Marathon. This will be just the right time to begin your taper.   Start times will be as follows: Early Start (13:00+): 7:30 AM 11:00 pace : 8:00 AM 10:00 pace : 8:00 AM 9:00 pace : 8:15 AM8:00 pace : 8:30 AM7:00 pace : 8:30 AM   To sign up, head to http://bit.ly/BLR2014   I will be using the e-mail addresses that you provide in the signup form to keep everyone updated with run details and any changes, so please make sure your e-mail address is entered correctly (you have no idea how many bad email addresses I got last year).   If you prefer, you can also keep abreast of updates on the BLR 2014 Facebook event page. However, this Facebook is informational only. Do not use it to RSVP for the event.   https://www.facebook.com/events/1451720451746705/  BOSTON MARATHON REGISTRATION Registration for the 2015 Boston Marathon. Congratulations to all of those who have received confirmations. Best of luck ti those still awaiting confirmation! I hope to see you all in Hopkinton next year! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Berlin Marathon: Eek! It’s time! Chicago / Steamtown / Mohawk: 2 weeks (time to start tapering) Marine Corps: 4 weeks New York City: 5 weeks Brooklyn Marathon / Knickerbocker 60K: 7 weeks Philadelphia / JFK 50 Mile: 8 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of September 27 - 28_1118595205879.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsBlue Line RunXC MeetBoston RegistrationMarathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Hudson River + Central Park Workout   Start location: Miles Harter’s Apartment 253 West 73rd Street, Apt 10J New York, NY    Start time: Sunday, September 21 @ 8:30 AM   Distances: 12 - 21 miles Map: http://www.mapmyrun.com/routes/view/534524340 (see full details below) As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS This weekend’s long run is a little different than most. Thanks to Coach Mike, we will be having a workout built into the final miles of your long run. To assist in making sure your workout goes as well as possible, Coach Mike will be providing an aid station with GUs, water, Nuun hydration, and more. The basic idea of the long run goes something like this: Phase I: We’re all going to start at Miles’s apartment and head to the westside to do our normal long run miles (easy pace, conversational effort). We’ll head north (less congestion) and do an out-and-back to head back to Miles’s place. The number of miles will vary per person depending what you have scheduled.**Phase II: Returning back to Miles’s place, we’ll continue along to Central Park and do a lower loop workout where �Coach Mike will be set up. The workout will be as follows:3 X 10-minute pickups (at marathon pace) around the lower loop.Between each 10-minute marathon-paced set, continue to jog easily as a rest for 2 minutes For most people, the lower loop workout portion of the long run will be approximately 4-5 miles. For example, if you run your workout at 8:00 pace then during the three "pickup" sections you’ll run for 3.75 miles (30 minutes divided by 8:00 per mile = 3.75 miles). And between each of those pickups, you’ll jog for 2 minutes. If your jog is at 9:00 pace, then you’ll cover .44 miles (4 minutes of jogging divided by 9:00 per mile = .44 miles). This will give you a total of 4.2 miles if your marathon pace is 8:00.    If your pace is faster, you’ll get a tiny bit more distance. Likewise if your pace is slower, count in fewer miles during the workout portion.   The only thing you will have to figure out is how long you want to run during Phase I of the run. If you’re mathematically challenged, here are some guidelines based on covering 4 miles during the workout: To run a total of 12 miles, run 3.75 miles "out" and then the 3.75 miles "back" (for a total of 7.5 miles). Continue to Central Park (approx .5 miles from the apartment) to hit 8 miles and then do the lower loop workout, which will average approximately 4 miles per person. In total this gives you 12 miles (3.75 + 3.75 + .5 + 4)To run 16 miles: 5.75 out, 5.75 back, .5 to CP, 4 mile workoutTo run 20 miles: 7.75 out, 7.75 back, .5 to CP, 4 mile workout BLUE LINE RUN REGISTRATION IS OPEN!  Boom! Finally I got off my ass to do this.   It is time to sign up for this year’s Blue Line Run. The date of the event is October 19th and the start times for paces are below. There will be a rolling start similar to last year, with the goal being that everyone reaches the finish line together.   Start times will be as follows: Early Start (13:00+): 7:30 AM 11:00 pace : 8:00 AM 10:00 pace : 8:00 AM 9:00 pace : 8:15 AM8:00 pace : 8:30 AM7:00 pace : 8:30 AM   To sign up, head to http://bit.ly/BLR2014   I will be using the e-mail addresses that you provide in the signup form to keep everyone updated with run details and any changes, so please make sure your e-mail address is entered correctly (you have no idea how many bad email addresses I got last year).   If you prefer, you can also keep abreast of updates on the BLR 2014 Facebook event page. However, this Facebook is informational only. Do not use it to RSVP for the event.   https://www.facebook.com/events/1451720451746705/  CROSS COUNTRY MEET Last week I heard the XC Meet had only 30 people signed up. More recently I have heard that it’s doubled since then. While that may sound halfway decent, let’s not forget that there are over 400 people on this e-mail list alone (and 800+ in the club). Show some club support and sign up for the Saturday XC Meet. Let’s try and crack 100!   If you’re new to cross country racing, there’s no better way to experience the fun than in Van Cortlandt Park. The hills will make you a much stronger runner, I promise! https://nycruns.com/races/?race=front-runners-new-yorks-annual-xc-meet BOSTON MARATHON REGISTRATION All Boston qualifiers for the 2015 Boston Marathon can register today. If you’ve qualified, you can register at : http://www.baa.org/races/boston-marathon/participant-information/athlete-registrat ion.aspx MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Berlin Marathon: 1 weeks. Time to taper! Chicago / Steamtown / Mohawk: 3 weeks Marine Corps: 5 weeks New York City: 6 weeks Brooklyn Marathon / Knickerbocker 60K: 8 weeks Philadelphia / JFK 50 Mile: 9 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the �route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of September 20 - 21_1118527110492.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/31b1807fe2e32791aeccf316649e0aab.pdf e9afad3e9b3b39a1e7e5cad991ef331d PDF Text Text �{ "id": "1118466669501", "name": "Long Run For the Weekend of September 13 - 14", "subject": "FRNY Long Run For the Weekend of September 13 - 14", "status": "SENT", "from_name": "Front Runners New York", "from_email": "longruns@frny.org", "reply_to_email": "longruns@frny.org", "template_type": "STOCK", "created_date": "2014-09-09T15:48:53.656Z", "modified_date": "2014-09-09T16:29:30.020Z", "last_run_date": "2014-09-09T16:29:30.017Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-Long-Run-For-the-Weekend-of-September-13---14 .html?soid=1101657017564&aid=Lx10cEoC3Do", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : NYRR 18 Mile Tune Up   Start location: Central Park    Start time: Sunday, September 14 @ 7:00 AM   Distances: 18 miles Full details at: http://www.nyrr.org/races-and-events/2014/tcs-new-york-city-marathon-tune-up-18m DETAILS This weekend’s long run is the NYRR 18 Mile Tune-Up. Registration is closed, but if you’d like to run you should be able to sign up in person at NYRR Headquarters at their E 89th. St offices. I encourage everyone who is running this to listen to the wise words of Coach Mike -- start treating your long runs as practice for the marathon. Make sure to eat, sleep, wake up, and warm up properly before them so that on race day your routine will already be well-rehearsed. Figure out your clothes, shoes, hydration, and fueling strategy now and perfect it in the upcoming weeks. As for the run itself, Coach Mike’s recommendations per this week’s Outdoor Training e-mail is as follows: The 18 mile Tune-up is a great opportunity to practice what you’ll want to do in your marathon: start out at a comfortable pace and finish at a faster pace, which we can all agree is much more fun than the opposite plan of going out fast and finishing at a not so comfortable pace.  The Tune-up is a challenging course, if you run a good race then your marathon should go well.  1st 6 mile loop: start out 30-45 seconds slower than marathon pace2nd 6 mile loop: pick up the pace to 10-15 seconds slower than marathon pace3rd 6 mile loop: finish strong at a pace 10-15 seconds faster than marathon pace The idea behind this plan is to run faster on each loop without "running your marathon" before your marathon. Since this is not THE marathon and there are 9 weeks to go until the NYC marathon, you want this to be a good test of your conditioning up to this point in your training.    If you have questions about this race strategy or other marathon training, please feel free to contact [him] at coach@frny.org    CROSS COUNTRY MEET You guys aren’t going to believe this, but last I heard the FRNY XC Meet had less than 30 people signed up.    Two things:  If registration remains low, then sign up because then it will be easier to win your age group and get a fancy prize! Gilbert has been busting his ass getting sponsors for this �race, so come and win some of it already.Seriously, less than 30 people? FRNY is 800+ and this e-mail list alone is over 400. Those sorts of numbers are just embarrassing. Let’s show a little club support and SIGN the F- UP ALREADY! I just signed up. SO SHOULD YOU!!!!!!!!!! If we don’t get at least 100 people, that’s just bad show. Come have a little fun on Van Cortlandt trails already. https://nycruns.com/races/?race=front-runners-new-yorks-annual-xc-meet BOSTON MARATHON REGISTRATION If you’ve qualified for the 2015 Boston Marathon and have had your head stuck in the ground, you should know that registration for the 2015 Boston Marathon is now OPEN. There is rolling admission, allowing those who have qualified with faster times relative to their BQ time to register first. For more information, check out the BAA webpage at: http://www.baa.org/races/boston-marathon/participant-information/athlete-registr ation.aspx I’ll be registering on Friday, September 12th and I hope to see a lot of your faces in Boston come 2015! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Reach The Beach NH: SHOWTIME! Berlin Marathon: 2 weeks. Time to taper! Chicago / Steamtown / Mohawk: 4 weeks Marine Corps: 6 weeks New York City: 7 weeks Brooklyn Marathon / Knickerbocker 60K: 9 weeks Philadelphia / JFK 50 Mile: 10 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of September 13 - 14_1118466669501.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Monthly Palisades Run   Start location: Chris Stoia’s Apartment 180 Cabrini Blvd, Apt 86 New York, NY 10033    Start time: Sunday, September 7 @ 8:30 AM   Distances: 1 - 20.7 miles 20.7 miles: http://www.mapmyrun.com/routes/view/225841257 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect.      DETAILS Here it is again folks -- the monthly excursion out to the Palisades. This will start from Chris Stoia’s apartment, head over the GW Bridge and then do a big out-and-back in the Palisades. Normally I’d start a long run at 8:00 in the summer, but since it’s a little farther uptown than most runs I’m going to start at 8:30 to allow for bullshit weekend train schedules. As this is an out-and-back course, turn around at whatever your halfway point is (be it distance or time) and head back to Chez Stoia. The good news is that you can’t get lost on this route (please don’t prove me wrong). If you head all the way out to the police station (21 miles), there is a lovely Pepsi machine you can partake in. If you plan on buying a Pepsi bring a dollar for the machine. If you bring back the pull tab as proof of your conquest, I’ll reimburse you the buck! MY WORTHLESS TWO CENTS If you’re running the NYC Marathon, I highly encourage you to run the Palisades course this weekend. The relentless hills in NJ will be the best preparation for the rolling nature of the second, harder half of the Marathon.    Starting with the fact that the halfway point of the Marathon is on the Pulaski Bridge, the final 13.1 miles will be a true test of how fit you are and how you can tackle inclines. There’s the Queensboro Bridge at mile 15, the ups and downs along 1st Avenue, the Willis Avenue Bridge, the 1-mile incline along 5th Avenue outside of Central Park, the rolling hills inside the park, the incline along 59th Street toward Columbus Circle, and then the final bump with around 400 meters to go.   If you hit real hills before the marathon, then on race day these will feel just like the bumps that they are. Train hard so that you can race easy! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Reach The Beach NH: 1 weeks Berlin Marathon: 3 weeks Chicago / Steamtown / Mohawk: 5 weeks �Marine Corps: 7 weeks New York City: 8 weeks Brooklyn Marathon / Knickerbocker 60K: 10 weeks Philadelphia / JFK 50 Mile: 11 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of September 6 - 7_1118402204962.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Team 3:30Congrats!Thank you!Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Final Marathon Preparation   Start location:  Connor Essick 40 East End Avenue, Apt 5B New York, NY 10028    Start time: Sunday, October 26 @ 9:00 AM  Distances: 10 - 16 miles Route: http://www.mapmyrun.com/routes/view/564407794 Alternative: http://www.mapmyrun.com/routes/view/564400942 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS Come run the last 10 miles of the marathon course this weekend. In both distance and route, this run is tailored for those who are doing the NYC Marathon the following weekend. (There is an alternative route if you’re sick of the marathon course.) If you want to do more miles please feel free to tack on an additional loop in Central Park. Otherwise, run this easy and take one last chance to train on the course. We will start by running south on the East River Greenway and take the footbridge over the FDR at 71st Street to 1st Avenue. From there we’ll run the final 10-ish miles of the marathon course. We’ll finish at tavern on the green. From there you can take a bus or split a cab back to the apartment, but I suggest simply taking a lovely stroll to walk the 1.5 miles back to Connor’s place. There’s a 75% chance of freshly baked goods, so I promise it will be worth it! MY WORTHLESS TWO CENTS This is going to be specific (and a little long) to those running the NYC Marathon for the first or maybe even second time, but everyone running should have a good understanding of the course. Even if you did the Blue Line Run, take a minute to study the elevation profile and map so that you can plan on how each mile of the marathon will go.   Two quick things you should keep in mind to successfully run this course:  The crowds are amazing, but don’t let them excite you too much. Make sure your pace is under your control and not theirs!The race doesn’t begin until you enter Manhattan. Don’t do any surging until after the Queensboro Bridge.     The course:   The first thing you’ll see is the giant ascent in the first mile. This is Verrazano Bridge. This is the highest point in the entire race. If you want to have a successful race, you have to take this easy. Don’t even think of hitting marathon pace in this �first, uphill mile! You’ll 25.2 miles to make up for the lost time. Treat it like a warmup.   Miles 3-5 are fairly flat along 4th Avenue, which will be a good opportunity for you to warm up for the race. Be careful that the spectators on the course don’t excite you too much. It’s easy to pick up the pace too much here.   Make a mental note that when you pass Barclay’s Center at Mile 8 and turn onto Lafayette, the course narrows considerably. Be prepared for a little congestion and possible slowing. This may be good if it keeps you from going too fast.   When you hit Bedford Avenue at Mile 9, you’ll hit a full mile of downhill. Don’t freak out if your pace is a little faster here. If you’re going for a fast time, this is a good point to make sure you’re hitting your goal pace.   You’ll notice a small bump at the halfway mark -- this is the Pulaski Bridge. It’s one of the easier bridges on the course, but there will be photographers there so look good as you hit the halfway mark uphill!   Queens (Miles 13-15) are pancake flat, but soon you’ll be heading back to Manhattan over the Queensboro Bridge. Those who ran the Blue Line Run on Sunday felt the wind over the bridge, which in addition to the elevation gain can be both physically and mentally tough to overcome. There is no aid station and there are no spectators on the bridge. You will hear only the pitter-patter of runners making their way to 1st Avenue. A lot of runners who went out too fast will suffer greatly here and will find the rest of the course very difficult. Pass them with the confidence that your pacing strategy is right on the mark. Remember that the race doesn’t start until you enter Manhattan.   As you approach Manhattan, you have a rapid descent down the Bridge and make a big 270-degree turn to head north along 1st Avenue. If this is your first NYC Marathon, be prepared for the insanity of Manhattan crowds cheering you on. With the downhill bridge section and the roar of the crowd, a lot of people pick up the pace and suffer for it at mile 23. It’s OK to go a little faster, but keep your head straight. You still have 10 miles to go.   Going over the Willis Avenue Bridge into the Bronx, you may start to fatigue mentally as you near Mile 20 in one of the quieter sections. Be prepared for a quiet stretch before heading back to Manhattan. There’s a strange loop you do in a very industrial-looking area; it’s not the most inspiring section of the course, but don’t lose heart. The good news is that this section and the bridge back into Manhattan are flat and fast. Focus on crossing back into Manhattan and pushing the final miles along 5th Avenue and Central Park. The final factor of the course is the mile along 5th Avenue between 110th Street and 90th Street (where you enter the park). As you run alongside Central Park on 5th Avenue, there is a slight incline for a full mile (see the elevation profile above). Most of you will never have noticed it before if you haven’t run the race. Even as you ran it during the Blue Line Run where it appears around Mile 17, it probably wasn’t so so bad. But I guarantee that you will feel it when it begins at Mile 23 on November 2nd! Don’t freak out, though -- the rest of the course is (net) downhill.   From 5th Avenue, you will enter Central Park and be cheered on by more than 200 Front Runners at the Mile 24 water station. This is a massive cheer zone unlike anything else, so wear your Front Runner singlet and smile for the cameras! As you pass the water station you will be on top of Cat Hill -- so running down the hill will help make up for the time lost on 5th Avenue. With only 2 miles left to the finish, it’s time to fly.    The crowds in the park are amazing, and when you hit 59th Street and see the long stretch of New Yorkers as you make your way to Columbus Circle, you’ll get chills passing the sign telling you that you have only 800 meters to go. Entering Central Park at Columbus Circle with 400 meters to go, you’ll hit an insult of a bump right before the finish line. Put in a good sprint in the final 200 meters to the finish and enjoy the relief of the finish line! You’ve just finished the largest and most exciting marathon in the world! TEAM 3:30 for the NYC Marathon! On November 2nd and for the second year in a row, I will be a part of the official NYC Marathon Pace Team! I will be leading the 3:30 pace group, which is a BQ for Open Women and Men 50-54. It’s also a nice round number and just at 8:00 per mile. Last year I paced my group to a 3:29:44. If you want to run a successful sub-3:30 with me, e-mail me at longruns@frny.org or pull me aside at a fun run for more details!   Additionally, FRNY President Dave Lin is tentatively scheduled to pace the 4:00 group, �and 2013 Ultra Runner of the Year Daniel Guralnick will be leading the 4:15 group. (Though word on the street is that they may swap groups. Stay tuned!) CONGRATULATIONS, MARATHONERS! First, I have to apologize for leaving out Gabe Benroth and his amazing Chicago Marathon performance from last weekend’s e-mail. Gabe ran a big PR 2:54:25, with impressive negative splits of 1:28:01 and 1:26:24. Well done, Gabe!   There wasn’t anything local this past weekend, but that doesn’t seem to stop Front Runners from finding marathons to run.   The two most prolific marathon runners in FRNY, 100+ marathoners Zander Ross and Richard Ervais ran the Amsterdam Marathon together in identical times of 3:53:20. Congratulations on more worldly conquests, boys!   Manja Srinivasaiah completed his first double-marathon weekend, running the Indianapolis Marathon on Saturday in 3:31:41 and the Columbus Marathon on Sunday in 3:41:25. Manja knocked off two states off and showing remarkable pacing in both his races.   Out in Goshen, NY (wherever that is) at the Hambletonian Marathon Richard White ran an incredible 3:17:14 PR to place 8th overall and 1st in his age group! Richard has been setting PRs at all distances this year and what better way to start off a fall racing season than with a superb marathon performance? Elbert Ma ran an impressive 3:33:56 in his debut marathon on the hilly course. Congratulations on your first marathon, Elbert! I can’t wait to see what races you tackle next. THANK YOU, VOLUNTEERS! I want to acknowledge those who worked so hard to support the Blue Line Run this weekend.   Thank you to the driving teams of Katrina Amaro/Leah Serinsky/Elke Gasselseder, Angela Ortiz/Scott Batten, and Matthew Haas/Andrew Cunningham. Not only did they transport everyone’s bags to the finish line, they helped with the fluid stations to make sure everyone was taken care of. It’s not easy logistically to spread out those water stations on open city streets, but they did one hell of a job and went out of their way to care for everyone. They also got all your bags to Central Park! Thank you, thank you, thank you! There’s no way this run would be able to achieve its success without you.    Thanks to all the bike marshals! Paul Racine, Markus Armbruster, Dave Laurence, Mike McMahon, Gilbert Gaona, Miguel Barios, Ricci Lin, and Jim McCarrick did a great job of trying to be everywhere at once. I know things got a little tricky in the Bronx, but these guys had a big task of covering a lot of turns over a very big chunk of the city and they did an amazing job.  I can tell you from personal experience that it’s very stressful on the bike, worrying about making sure that runners get through the course safely. Thank you for waking up so early to help everyone enjoy the run. (Another thanks to Markus and Paul Racine for taking time on Saturday to make sure the course was clear and ready)     If you see them around, please say thank you! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Marine Corps: Showtime! Good luck Peter Macari, Todd Burke, Benjami Corbett, and Eddie Valentine! New York City: 1 weeks Brooklyn Marathon / Knickerbocker 60K: 3 weeks Philadelphia / JFK 50 Mile: 4 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of October 25 - 26_1118881157027.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. 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Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 467, "opens": 234, "clicks": 50, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1712756637" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/NYCM-Guess", "url_uid": "1118828034644", "click_count": 11 }, { "url": "http:\/\/frny.org\/training\/long-runs\/", "url_uid": "1117589017442", "click_count": 4 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/docs.google.com\/document\/d\/1kZPOKdCSBXkAcwcM93QgwIH2aFhv4MQ5AFKH5BD_nJk\/ed it?usp=sharing", "url_uid": "1118828034643", "click_count": 41 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: October 14, 2014 Long Run Director: Steve Waldonlongruns@frny.org New to long runs with FRNY? Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02NYC Predictions!Congratulations!Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : The Blue Line Run! Start location: Prospect Park, Brooklyn      Start time: See details below Distances: 20+ miles DETAILS It’s finally here! The Blue Line Run is this weekend’s long run. Anyone who is doing the run has most definitely signed up and been receiving my e-mails, so I’m not going to go into any detail here. Also it’s way too long to put in this e-mail. If you want the details, my mass email can be found HERE. MY WORTHLESS TWO CENTS I’m going to get a little personal here because I learned a very valuable lesson this past weekend during my race.   With little exception, since I started running marathons a few years ago they all follow the same basic format: they’re an 18-mile modest warmup followed by an 8.2 mile race to the finish. My experience at Mohawk this weekend was the exact opposite.    Within the first two miles I was running quite slowly and far off pace. I didn’t panic, because I tend to go out slow. But a couple miles later when I decided it was time to start hitting my goal pace, my legs didn’t want to cooperate. Then I panicked. Would I be bonking at 18? 16? Halfway? I wanted to quit. I was struggling both physically and mentally, and so early in the race.   But making my way to the halfway mark, I decided that not all good marathons come easily. I tuned out the voices that were telling me to DNF the race and I reminded myself that I didn’t come to Albany to gives less than 100%. I was here to race, so with another 13.1 miles ahead of me I began to race. I pushed the pace from far out; I’ve never hurt so badly so far from the finish line but somehow each mile I was going faster and faster. I wanted to vomit the final kilometers but before I knew it I had crossed the finish line with a new PR and a big negative split. At the halfway mark I thought I was going to DNF and yet somehow by the end of it all I ran faster than I had ever run before. Also I didn’t vomit, and that’s a win for me.   The takeaway: don’t let minor obstacles steer you away from your goals. Sometimes PRs feel great and come very easily. Other times it’s a dogfight, but that’s why we do all the hard work in training. Trust in that training and be willing to push yourself to meet your goal. When you step into that marathon start corral, you bring with you months of training and hundreds of miles on your legs. If things don’t go according to plan, don’t panic. Assess the situation, make a plan, and execute. You just might surprise yourself with how well you do. I know I did. GUESS YOUR NYC MARATHON TIME! I like games, so I’m having a NYC Marathon prediction contest!   We’re less than three weeks away from the 2014 New York City Marathon and it’s time to start setting some goals. Enter the FRNY 2014 Marathon Prediction Contest and see �how closely you can guess your performance on November 2nd. The Front Runner who makes the best guess will win a $25 Jack Rabbit gift certificate. Additional $10 bonus prizes will go to the runners with the most evenly split race and the biggest negative split (regardless of your guess). The form goes offline after the Pancake Breakfast on November 1st, so don’t wait too long!   http://bit.ly/NYCM-Guess  CONGRATULATIONS, MARATHONERS! Wow, what a weekend we just had. Front Runners represented across the northeast and midwest with some pretty fantastic races.   Close to home, FRNY President Dave Lin ran with former President Michael Benjamin at the Steamtown Marathon in Pennsylvania. They finished in identical times of 3:39:06. This was a warmup race for both of them, who will each be running November marathons. Dave’s ambitions will see him run the Knickerbocker 60K followed the next day by the Brooklyn Marathon for a combined total of 63.4 miles and 17 loops of NYC parks (ouch) in two days. Mikey will be following up Steamtown with a scenic run along the Mediterranean at the Marathon des Alpes-Maritimes in France!   Up in Albany I was joined by three other Front Runners to run the Mohawk Hudson River Marathon. I’m pleased to report a PR on my race (2:53:52), followed not far behind by Markus Armbruster who also PR’ed by 6 minutes with a 3:02:33! Mohawk veterans Daniel Guralnick (3:57:07) and Jeff Werner (3:28:27) rounded out the rest of the pack. I can personally recommend this race for anyone looking for a small, early fall marathon that is well organized. But be on the lookout for registration because these days it fill up by early April!   The biggest race this weekend by far was the Chicago Marathon, the 4th of the World Marathon Majors. Leading in the FRNY charge was Jeremy Reiss with a PR of 3:06:01, followed by Javie Gomez (3:13:20), Dennis Ng (PR! 3:27:08), Gilbert Gaona (3:30:40), Doug Larsen (3:52:51), Kenyon Ogburn (3:42:36), Brendan McLellan (3:44:38), Brandon Rush (3:45:05), Ricci Lim (4:38:46), Jim Diego (in his first marathon! 4:45:46), and Jonathan Jeremias (4:49:27). Former and friends of Front Runners Lavar Curley (2:55:08), Josh Korth (2:52:54), and Barbara Finnegan (3:20:51) were also on hand putting in some fast races. Cheering everyone along was Jacob Rothschild, Jason Fluegge, Mike Terry, and documentarian Da Ping Luo. Great job representing the team!   Congratulations to everyone who had big PRs and debuts at the marathon. Running the full distance takes discipline and focus to train properly, and lots of determination on race day. Well done, everyone! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.  Marine Corps: 1 weekNew York City: 2 weeksBrooklyn Marathon / Knickerbocker 60K: 4 weeksPhiladelphia / JFK 50 Mile: 5 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of October 18 - 19_1118826933572.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Congratulations!Blue Line RunMarathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Run for the Rings (A NYCRuns Race) Start location: Shore Road and 69th St. Brooklyn, NY (Bay Ridge, Brooklyn)    Start time: Saturday, October 11 @ 9:00 AM  Distances: 13.1 miles (no need to RSVP for this because it’s a race) DETAILS Many of you are doing the Staten Island Half Marathon on Sunday. For those of you who are not, this week’s run is a fundraiser for a local for local runner Michael Ring. Here is a brief excerpt from the interwebs: If you’re lucky, I don’t have to tell you how great of a guy Michael Ring is, but I’m going to do it either way. I’ve known Michael Ring for about 5 years now and I’m not afraid to tell you - he’s a better man than me. He’s dedicated to his family above all. He’s spent hundreds of hours supporting the Prospect Park Track Club and the New York City running community in general. He’s lugged more boxes of water and logged more miles on his bike for NYCRUNS than I can count. He is a good friend to many many people myself included.  For the past few months, there has been a Michael Ring sized hole in our lives as he has fought the good fight against CIDP, a real nasty piece of work that effects the nervous system. Prospect Park Track Club and NYCRUNS have created this race to help him out. 100% of the proceeds from this race will go towards Michael’s medical expenses. There will be no t-shirts or awards (though it will be electronically timed and scored), but there will be a nice time had at the post-race with the usual great NYCRUNS spread. For those who do not want to go down to Bay Ridge on Saturday morning, there is a "virtual" run option.  For full details on this event, head to: https://nycruns.com/races/?race=run-for-the-rings MY WORTHLESS TWO CENTS There seem to be a lot of people who ran Grete’s this past Sunday who are also signed up for the Staten Island Half Marathon and the Blue Line Run. While I always encourage club points races and testing yourself leading up to the marathon, racing two consecutive weekends and then doing a 20-mile run on the third weekend is a very aggressive plan that very few people should follow.   If you are one of those who did Grete’s and are signed up for both Staten Island and the Blue Line Run, consider taking Staten Island very easy. Treat it like a regular long run (not a race) and allow your body to recover from Grete’s before the Blue Line Run. This will make sure that you are able to maintain your workout schedule before and after Staten Island, while also making sure that you won’t be run down before the Blue Line Run. CONGRATULATIONS, MARATHONERS! There weren’t any Front Runners running the 26.2 this past weekend, but we’ve got quite a few who will be this Sunday October 12th. Headed out to the famously flat and fast Chicago Marathon are Doug Larsen, Javie Gomez, Kenyon Ogburn, Liz Nochols, Trent Johnson, Jonathan Jeremias, Jim Diego, Brendan McLellan, Dennis Ng, Brandon Rush, Gilbert Gaona, and Jeremy Reiss. Jeremy will be looking for to join the ranks of the sub-3:00 marathon club and Jim Diego will be competing in his very first marathon. As of now the weather looks 100% ideal -- 50 degrees and overcast.    Out in Pennsylvania, FRNY President Dave Lin will be tackling the Steamtown Marathon with former prez Michael Bejmain. Up in our state’s capital, I will be running the Mohawk Hudson River Marathon along with Markus Armbruster, Daniel Guralnick, and Jeff Werner.  �  Good luck to everyone! BLUE LINE RUN REGISTRATION IS OPEN! Signup is live. The run will be October 19th To sign up, head to http://bit.ly/BLR2014   I have been making this announcement on Facebook, on this long run list and in-person. If you haven’t done it by now, well... just whatever.   MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Chicago / Steamtown / Mohawk: SHOWTIME! Marine Corps: 2 weeks New York City: 3 weeks Brooklyn Marathon / Knickerbocker 60K: 5 weeks Philadelphia / JFK 50 Mile: 6 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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/. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02My $.02Blue Line RunMarathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Grete’s Great Gallop / Phil Greenwald’s Apartment   Start location:  Phil Greenwald’s Apartment 101 West 81 Street, Apt 718 New York, NY 10024    Start time: Sunday, October 5 @ 8:00 AM  Distances: 1 - 22 miles  As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS After some quick Facebook polling it looks like almost everyone is doing Grete’s Great Gallop this Sunday. However there may be one or two people who want to still do a long run so here’s what we’re going to do: Phil Greenwald is hosting a post-Grete’s brunch for the club at his place. He’s agreed to open his apartment to those who wish to do a long run and also attend the brunch. Phil is doing Grete’s as well, so you’ll have to show up at his place and be ready to hit the road at 8:00 so that he doesn’t miss his race. From Phil’s place you can easily hit the greenway and run uptown to Washington Heights, downtown to South Ferry, or run in Central Park and cheer on the half marathons. Do whatever distance and route you’d like but whatever you do make sure you’re on the road by 8:00! Return after your long run and catch up with those who raced the half marathon in Central Park. They’ll be showing up as early as 10:45, but if you get back earlier you can help set up. The brunch will be fully catered with real food and drink, so don’t miss out! MY WORTHLESS TWO CENTS If you’re not on Coach Mike’s training e-mail list, I’m copying a few good pointers that came out of this past weekend’s marathon Q&A session. I hope more people are able to make it to these in the future. Come pick the mind of 1992 Olympic Trials Marathoner and Paralympic bronze medal winner!   1) How many long runs can we run between now and the marathon? It depends on how many you’ve done. If you have less than 3 between 16 and 20 miles, then maybe 2 more long runs. If you have 4 or more then you need only one more and I recommend BLUE LINE RUN on  October 19th. Try not to over do it on long runs in these final weeks. 2) Do I need new running shoes? With all of the long run miles adding up, your legs (and body) may feel like you need new shoes. If you’ve had your shoes for more than 5 months then maybe you get a new pair to break them in in your next long run, and as long as your shoes have been working on your long runs a new pair of your current shoe is what you should buy. If you’ve developed running injuries, then maybe your shoes are not right for this kind of training and getting a new pair will help. 3) Is running a last long run 2 weeks before the marathon too close? I recommend your last long run 2 weeks �before the marathon so that you take your taper weeks more seriously. You’ll want to rest more leading up to the marathon while still remembering that not too long ago you ran 20+ miles and you made it through! This will help while you’re standing on the starting line on race day! CONGRATULATIONS, MARATHONERS! As most of you know by now, the Berlin Marathon was this past weekend and we had some pretty amazing results.    I’m not talking about the new men’s world record (Dennis Kimetto, 2:02:57) or the fastest women’s marathon of 2014 (Tirfi Tsegaye, 2:20:18). I’m talking about the 2013 FRNY Most Improved Runner of the Year, Andrew Cunningham, with a massive PR and his first BQ! Andrew ran a 3:06:29, negative splitting the race with a 1:34:50 first half and a speedy 1:31:39 second half. In the past two years Andrew has cut an astonishing 23 minutes from his marathon time and now thanks to this great performance he’ll be lining up in Hopkinton in 2016. Well done!   Front Runners being the jet-setting type, Andrew wasn’t alone in Berlin. Former FRNY assistant coach Natalie Johnston made her marathon debut, negative-splitting the distance (1:46:06, 1:39:44) in 3:25:50. Cenk Bulbul ran a time of 3:44:30, while Manja Srinivasaiah ran a 3:19:37 despite wearing a Google singlet.  BLUE LINE RUN REGISTRATION IS OPEN! Signup is live. The run will be October 19th, two weeks before the NYC Marathon. This will be just the right time to begin your taper.   To sign up, head to http://bit.ly/BLR2014   I will be using the e-mail addresses that you provide in the signup form to keep everyone updated with run details and any changes, so please make sure your e-mail address is entered correctly (you have no idea how many bad email addresses I got last year).   If you prefer, you can also keep abreast of updates on the BLR 2014 Facebook event page. However, this Facebook is informational only. Do not use it to RSVP for the event.   https://www.facebook.com/events/1451720451746705/  MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Chicago / Steamtown / Mohawk: 1 week! Marine Corps: 3 weeks New York City: 4 weeks Brooklyn Marathon / Knickerbocker 60K: 6 weeks Philadelphia / JFK 50 Mile: 7 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Marathon CountdownCleaning HouseLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Craig’s Apartment   Start location:  Craig G-O-d-Leon’s Apartment 40-24 74th Street, Apt 1A Elmhurst, NY 11373    Start time: Sunday, November 30 @ 9:00 AM  Distances: 11 - 18 miles 18 miles: http://www.mapmyrun.com/routes/view/57737786813 miles: http://www.mapmyrun.com/routes/view/57737995811 miles: http://www.mapmyrun.com/routes/view/577382824 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS These routes are suggested by this weekend’s host! Come out to Queens and check out what will be new routes for most of you (myself included). If you’re recovered from your fall marathons and ready to start building your base for your spring marathon, come and run 11 or 13 miles at your easy pace. If you’ve still got your marathon coming up then dive into the 18 longer course! MY WORTHLESS TWO CENTS If you’re a little exhausted both physically and mentally from the fall racing season and the expectations that we all place on ourselves, I high recommend finding a race to run with some friends. Put some emphasis on the social aspect of running and forget about the PRs for just a second.   I spent this past weekend over 200 miles away for what would have been a stressful race. But being down there with good friends made it less of an event to stress over and more a weekend to relax and enjoy. It was the best way to cap off a long year of racing for me.   If you haven’t already done so, consider signing up for the Taconic Cross Country Relay Race on December 7. This week’s Gram will have more details, but the quick and nasty of the race is: It’s a cross country 5K (i.e. grass, dirt, and maybe some streams) through rolling hills about an hour outside of the City. Because of the terrain, it’s slow -you won’t be setting any PRs scaling some of these hills -- so leave your watch at home and enjoy being out in nature for a bit with Front Runners.   �Each team consists of 3 runners (it’s a relay, after all) and you can compete in a number of divisions (open, mens, masters, etc.). Winning teams receive cupcakes and all teams are free to join in on the brunch buffet provided after the race. What are you waiting for?! CONGRATULATIONS  MARATHONERS! The big race of the weekend was the Philadelphia Marathon, one of the last big city fall marathons. Giri Parameswaran was the first Front Runners crossing the finish line, in a fine sub-3 time of 2:56:25. Our next runner may come as a surprise considering it was his debut marathon, but anyone who knows what an exceptional running year that Gen Watanabe has had won’t bat an eye at his time of 3:09:02! Gen joins the rare ranks of runners who qualified for the Boston marathon -- on his first marathon attempt! Rounding out the third spot was Andrew Good, who finished in 3:43:28, a massive 12-minute PR!Fourth for the team and leading the women, Nancy Caruana finished in 3:43:45. She was followed by marathon newbie Kevin McCahill who successfully completed his first marathon in 3:49:32. Rounding out the rest of the FRNY contingent were Michal Kaczmarski (4:01:18), Julio Gonzalez (4:15:35), Chris Strouse (4:18:45), Phil Greenwald (4:27:12), Jason Fluegge (4:35:22), Liz Nichols (6:16:19), and Thomas Wu (5:39:33)Congratulations to everyone who ran in Philly. We also had a large number of runners doing the half marathon, but you’ll have to wait for the FR Gram to read about them. I’ve only got so much room in this e-mail!Down south in Maryland, four Front Runners including myself toed the line of the 52nd annual JFK 50 Mile Run. Covering 15 miles along the Appalachian Trail followed by 35 miles along the Potomac River, the JFK 50 Miler originally started out as a presidential challenge to US Marines and has since become the largest (with over 1000 starters) and oldest ultramarathon in America. The beautiful course presents two unique challenges: first a physical challenge to the tackle technical, rocky, hilly terrain of the opening miles along the Appalachian Trail, and second a mental challenge to grind out the final 35 miles on a relatively flat "runnable" course that gives no excuses to slow down.This was the third consecutive year that Zander Ross and Richard Ervais ran JFK, and they posted impressive results of 10:14 and 9:19 respectively. They’ve sworn off doing this race again, but if I had a nickle for every time I’ve heard that....Markus Armbruster had a great race in his first JFK, placing in the Top 100 in 8:09. This is Markus’s second 50-miler, and marks a huge improvement over his debut at the distance last year. In a little over two months, Markus has run three marathons and now a 50 miler. If ever there was a time to rest, I think it has come!I had a great weekend spending time along the course and with Markus, Zander, and Richard. If anyone ever gets the itch to dabble in ultramarathons (and specifically, 50 milers), I can highly recommend the JFK 50. This was my second year running but most definitely won’t be my last! STARTING OVER IN 2015 Like some of the other e-mail list, I think the long run e-mails will be purged for the new year. I’m not 100% sure when this happens (it will probably be up to next year’s long run director* and/or the Board), but keep in mind that you will have to sign up again to continue receiving e-mails next year! Stay tuned for more details. *Speaking of next year’s long run director, there is a 99% chance it won’t be me. After two years of giving up almost all my Saturday nights and Sunday mornings, I think it’s time someone else gets a chance to lead this great group! If you’re interested in the position, I suggest that you speak with next year’s Board. LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of November 29 - 30_1119267321892.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Asics SaleAward NominationsMarathon CountdownCleaning HouseLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Phil + Maarten’s Apartment   Start location:  Phil Wahba + Maarten Vandersman’s Apartment 590 West End Avenue, Apt 4 New York NY 10024    Start time: Sunday, November 23 @ 9:00 AM  Distances: 8 - 16 miles Route Map: http://www.mapmyrun.com/routes/view/583801652 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in �advance if they have others to run with, and it lets our host know how many people to expect. DETAILS This weekend and the rest of the year is going to be quiet on the long run schedule. This weekend most long runners will still be recovering from NYC, or will be running in Philadelphia or Maryland and thus I’m not planning for anyone to be doing 18+ mile distances. Speaking of Philly, we have a pretty big group headed out there so make sure to look out for results (or check next week’s Gram) and congratulate our runners who take on the City of Brotherly Love. For those of you still in town and long running, the route will start on the UWS and head north to West 100th Street where you’ll head toward Central Park. After following the upper loop route including Harlem Hill, you’ll continue east through and out of the park to Randall’s Island. Take the footbridge and do a loop of the island before returning to Phil’s. Make sure to hit Harlem Hill on your way back to build that leg strength! The full distance is only 12 miles this week. For those wanting to do 8-10 miles, simply skip the loop of Randall’s Island.  MY WORTHLESS TWO CENTS Many of you are planning spring marathons but haven’t chosen which one to run. I suggest figuring out ASAP exactly which race you’ll be running. Although winter isn’t yet here and there is seemingly an abundance of time to train, the reality is that spring will be here before you know it!   No joke: April 1 sounds far away but is in fact only 134 days away. That converts to 19 weeks, which is roughly the length of your training cycle! Don’t get caught by surprise when you register for your race and realize you’ve already missed the first two weeks of your training program.   Check out the FRNY Racing spreadsheet at bit.ly/frny-races to see what other people are signing up for. And if you do sign up for something make sure to add it to the list!    I can tell from general FRNY murmurs that the New Jersey Marathon will again be a popular club race. And with the timing of it being only a week after Boston, you’ll have plenty of runners to train with through the winter.   Here are a few alternatives to New Jersey. These are all flat and fast and great for BQs: Virginia Beach Shamrock Marathon (March 22; 17 weeks away)Two Rivers Marathon (March 29; 18 weeks away)Long Island Marathon (May 4; 23 weeks away)Pocono Mountain Run for the Red Marathon (May 18; 25 weeks away) ASICS NYC MARATHON COLLECTION ON SALE! If you ran the marathon so fast that you didn’t have time to gear up on all the stuff you wanted, head over to the Asics website right now!   They have the full collection of clothes and accessories for the marathon with one big bonus -- it’s BUY ONE GET ONE FREE! Check it out: http://www.asicsamerica.com/2014-TCS-New-York-City-Marathon-Collection/cat/nycmarathon FRONT RUNNERS AWARDS NOMINATIONS   FRNY always recognizes exceptional achievement and dedication to the club. If you feel your fellow runners and teammates have done a job worthy of an award, tell the board using this online form. Your nominations will be read by FRNY’s Race Captains, Coach, and 2014 Board members.   There are awards for excellence in running, volunteerism, lifetime achievement, and of course Front Runner of the Year. For a list and definitions of the awards, please go here. Past award winners are listed here.   Don’t be shy! Make your recommendations, but more importantly back it up with some supporting statements. There are so many Front Runners worthy of winning, so the more context you can provide the easier it will be for the Board to make the right decision.   Nominations must be received by Sunday, November 23. The final voting for all awards is made by the 2014 Board in a private session after the December Board meeting.  Awards will be presented at the 13th Annual FRNY Awards night on January 31, 2014. Details to come! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Philadelphia / JFK 50 Mile: SHOWTIME! STARTING OVER IN 2015 Like some of the other e-mail list, I think the long run e-mails will be purged for the new year. I’m not 100% sure when this happens (it will probably be up to next year’s long run director* and/or the Board), but keep in mind that you will have to sign up again to continue receiving e-mails next year! Stay tuned for more details. *Speaking of next year’s long run director, there is a 99% chance it won’t be me. After two years of giving up almost all my Saturday nights and Sunday mornings, I think it’s time someone else gets a chance to �lead this great group! If you’re interested in the position, I suggest that you speak with next year’s Board. LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of November 22 - 23_1119192162824.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Tapering for Philly!   Start location:  Gen Watanabe’s Apartment 80 Perry Street 5W (Buzzer 3) West Village    Start time: Sunday, November 16 @ 9:00 AM  Distances: 8 - 16 miles 8 miles: http://www.mapmyrun.com/routes/view/579871386 10.5 miles: http://www.mapmyrun.com/routes/view/579874436 16.5 miles: http://www.mapmyrun.com/routes/view/579877422 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people �to expect. DETAILS This is the final week of waiting for those doing the Philadelphia Marathon. Enjoy a nice 8-10 mile run if you’re racing next weekend. To everyone else, feel free to do as much or as little as you’d like! Alternatively, you can run to / from the long run to make up additional mileage. MY WORTHLESS TWO CENTS With fall marathon season coming to a close, you may want to consider tackling some short-distance options. Use that amazing aerobic base that you’ve been developing, and add some speedwork so that you can attack some 5K PRs in the upcoming months. Consider attending the track workouts at the Armory starting next week. It will help break the monotony of only training for long distance races, and you might surprise yourself how your residual marathon training can also benefit shorter distances.   If you don’t believe me, then listen to elite marathoner and coach Terence Mahon: http://www.runnersworld.com/race-training/magic-marathon-5k-conversion RUN LOOPS WITH FRONT RUNNERS This weekend’s race schedule includes the (in)famous Knickerbocker 60K. Technically now it’s called the NYRR 60K, but if you’re like me you’ll probably always just call it "Knickerbocker."   After a small opening out-and-back portion to start off, runners will complete 9 loops of the inner 4-mile loop of Central Park. Let me make this very clear -- this is a long race! It’s 37.2 miles inside of Central Park. We have ten (yes, TEN!) Front Runners who will be running circles in Central Park trying to maintain their sanity this Saturday. Consider joining them on a few loops, especially during the latter part of the race, to motivate them and keep them company.   I promise they’ll thank you -- unless they’re cranky like me and just want to be left to run alone. FRONT RUNNERS AWARDS NOMINATIONS   FRNY always recognizes exceptional achievement and dedication to the club. If you feel your fellow runners and teammates have done a job worthy of an award, tell the board using this online form. Your nominations will be read by FRNY’s Race Captains, Coach, and 2014 Board members.   There are awards for excellence in running, volunteerism, lifetime achievement, and of course Front Runner of the Year. For a list and definitions of the awards, please go here. Past award winners are listed here.   Don’t be shy! Make your recommendations, but more importantly back it up with some supporting statements. There are so many Front Runners worthy of winning, so the more context you can provide the easier it will be for the Board to make the right decision.   Nominations must be received by Sunday, November 23. The final voting for all awards is made by the 2014 Board in a private session after the December Board meeting.  Awards will be presented at the 13th Annual FRNY Awards night on January 31, 2014. Details to come! MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Brooklyn Marathon / Knickerbocker 60K: Showtime! Philadelphia / JFK 50 Mile: 1 week STARTING OVER IN 2015 Like some of the other e-mail list, I think the long run e-mails will be purged for the new year. I’m not 100% sure when this happens (it will probably be up to next year’s long run director* and/or the Board), but keep in mind that you will have to sign up again to continue receiving e-mails next year! Stay tuned for more details. *Speaking of next year’s long run director, there is a 99% chance it won’t be me. After two years of giving up almost all my Saturday nights and Sunday mornings, I think it’s time someone else gets a chance to lead this great group! If you’re interested in the position, I suggest that you speak with next year’s Board. LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of November 15 - 16_1119108263421.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Congrats!Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : Running ’Round Astoria   Start location:  Kevin McCahill’s Apartment 3034 32nd Street (Between 30th-31st Ave) APT 4B. (Astoria)     Start time: Sunday, November 9 @ 9:00 AM  Distances: 13 - 17 miles 13 miles: http://www.mapmyrun.com/routes/view/576473350 17 miles: http://www.mapmyrun.com/routes/view/576474514 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect. DETAILS Apologies to everyone for getting this out a little late this week. It’s been a crazy week! 171 of you may be done with the NYC Marathon, but we still have others training for Philadelphia, Brooklyn, the Knickerbocker 60K, and various ultramarathons that still run through the rest of the year. We have two distance options this week: 13 and 17 miles. Both will take you from Astoria over to Roosevelt Island to do a loop of the lovely island before heading over the Queensboro Bridge. For those doing 13 miles, return back to Astoria once you hit Manhattan. If you’re doing 17 miles, continue up the East River Greenway and return to Astoria via the Triboro Bridge. Obviously see the map details in the links above. MY WORTHLESS TWO CENTS In this Monday’s special long run update, Zander Ross had some great tips on how to �recover in the few days after the marathon. I hope you read it and have kept those legs gently moving! Don’t worry about how slow you are, just keep the blood flowing and don’t let them stiffen up!   Those of you who just finished your first marathon may have been bitten by the marathon bug and are already thinking about a spring marathon. You may be wondering how much time it takes to recover before you can start training again.   If that’s you, I recommend reading these two articles from one of the experts, Pete Pfitzinger: http://www.runnersworld.com/race-training/marathon-recovery-part-i http://www.runnersworld.com/race-training/marathon-recovery-part-ii   The basic tenet is fairly simple: take time off both physically and mentally. You’ve just put in months of hard work, and jumping too soon into a proper training cycle will not only risk injury and overtraining, you may burn yourself out and take all the joy out of running. You may start the first few weeks of a new training program just great, living off the high off the marathon -- but you will probably be dragging along midway through and exhausted as your race approaches. Take some time off to fully recover so that you can run stronger in the spring.   As much as you may want to get back out there and pound the pavement -- especially if you’re a newer marathon runner -- restrain yourself just a bit and enjoy some time off. You’ve certainly earned it! And if all that doesn’t convince you, listen to current American 5000 meter record holder Bernard Lagat. He takes off a full FIVE WEEKS and does no running at all at the end of his season.   Running Times: Do you usually take much of a break at the end of the season? Bernard Lagat: Absolutely. I think I’m the only athlete that takes more than four weeks. I take five. I do nothing, just eating and playing with my children. http://www.runnersworld.com/elite-runners/5-minutes-with-bernard-lagat   CONGRATULATIONS, MARATHONERS! I don’t have anything to say that isn’t already terribly obvious. Everyone who ran the NYC Marathon this weekend made the club proud. Well done.   Mike Martkowitz has a great race report in this week’s FR Gram, so check it out and take some notes so that you can congratulate people in the upcoming week. MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    Brooklyn Marathon / Knickerbocker 60K: 1 weeks Philadelphia / JFK 50 Mile: 2 weeks STARTING OVER IN 2015 Like some of the other e-mail list, I think the long run e-mails will be purged for the new year. I’m not 100% sure when this happens (it will probably be up to next year’s long run director* and/or the Board), but keep in mind that you will have to sign up again to continue receiving e-mails next year! Stay tuned for more details. *Speaking of next year’s long run director, there is a 99% chance it won’t be me. After two years of giving up almost all my Saturday nights and Sunday mornings, I think it’s time someone else gets a chance to lead this great group! If you’re interested in the position, I suggest that you speak with next year’s Board. LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of November 8 - 9_1119065040786.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. 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Check out the FAQ In This Issue This Week’s Long RunDetailsMy $.02Tapering AdviceAnd StuffSpreadsheets!Racing SurveyTeam 3:30Congrats!Marathon CountdownLong Run FAQQuestions     Front Runners New York P.O. Box 230087 New York, NY 10023         This week’s long run : The TCS NYC Marathon!   Start location:  Fort Wadsworth, Staten Island    Start time: Check your info on MyNYRR! Distances: 26.2 miles DETAILS Well it’s finally here -- the world’s first, largest, and best big-city marathon: The New York City Marathon. We have a record 208 Front Runners registered for this year’s race! Hopefully every one of them will be able to show up tapered and fully-rested on Sunday morning to run a great race. For those not racing, you can track your friends with the NYC Marathon phone app or via the live tracking website on race day. For full details, head to: http://www.tcsnycmarathon.org/race-day/mobile-app-and-runner-tracking There’s so much going on this week in Front Runners, so read below for more details! Bear with me, though. It’s a little long (but worth it). MY WORTHLESS TWO CENTS In six days many of you will be standing on the Verrazano Bridge, perhaps a little nervous about what will happen in the 26.2 miles ahead of you. If you’re like me, then regardless of how training went there will always be a little doubt that creeps into your mind before the gun goes off. Silence these thoughts and trust in your training.    Shortly before the race starts, take a minute to think of all the long runs you did for the past 4 months. Think of the hill workouts, track sessions, tempo runs, tune-up races, recovery runs, and all the hundreds of miles that you put in before getting to the start line because now they will carry you to the finish. Give yourself this mental boost so that you can perform to your full abilities.   The marathon is a very much a psychological battle, but one that must be fought with your legs. Use your fitness to overcome the doubt. The training is done. All you need to do is execute. You didn’t spend the summer training to give up before the race starts, and you didn’t spend hours getting to Staten Island to not give 100% on the course.   A lot can happen in 26.2 miles but if you’ve been doing the workouts and long runs, then one thing is certain: you are ready for whatever comes your way. TAPERING ADVICE �FROM COACH MIKE This is being taken directly from his Outdoor Training e-mail. Give this a good read if you’re not on his e-mail list. Keep on tapering! Taper week #2 (Oct 27 thru Nov 1)  Start by taking out your training schedule for the last 5 or 6 months. See how much you’ve accomplished and how much work you’ve put into your training. Remember all of the great runs, remind yourself how easy they felt. Your training is done, you’re as ready as you’ll ever be.run 3-4 times of 2-3 miles this week, including running a short "speed" session on tuesday to keep your legs fresh and a short easy run on saturday to help you stay loosetry to keep to your usual schedule, don’t try new things or workoutsrelax, stay off your feet, watch movies at home, stay home, sleep more, rest (you get the picture)try to get a couple of good nights sleep on wed, thurs, and fri.buy pre-race essentials you’ll need for carboloading, morning of meal, post-race etc early in the week on monday or tuesday, so you won’t need to run around shopping on the days you really should be restingvisit the Marathon expo early and don’t stay long, no matter how much stuff you "need" for the marathonCall Coach Mike (917) 579-7307 or email him coach@frny.org with any pre or post marathon questions or concernsHave fun! I’ll be cheering for you at the 24th mile Fluid Station PASTA DINNER, PANCAKE BREAKFAST AND STUFF The big fat Pasta Dinner is on Friday, the Pancake Breakfast is on Saturday morning (following the fun run), and Zander Ross will be offering bag drop for marathon runners who wish not to check in a bag in Staten Island. For full details on these events, check Thursday morning’s Gram (or go through your e-mails and look at last week’s Gram)!  NYCM SPREADSHEETS AND STUFF If you’re running the marathon, make sure to put your information down on the 2014 FRNY NYCM spreadsheet. Check out who else is taking your same Staten Island Ferry or bus, or check out what corrals others will be in so that you have other Front Runners to hang out with before Sinatra sets you across the Verrazano. Details here: http://bit.ly/2014-NYCM  Also, one last call-out for people to predict their marathon times! I’m giving away a $25 gift certificate to Jack Rabbit for the Front Runners who guesses closest to their marahton finishing time! There’s also a couple other side-prizes. Full details and sign-up here: http://bit.ly/NYCM-Guess FRNY RACING SURVEY Historically the FRNY women’s team has competed in NYRR’s B Division and the men’s team has competed in the A Division. For 2014 this was reversed  by NYRR (women in A, men in B), and while we’re not sure exactly why that happened we have the opportunity to request which division each team should be placed in for 2015.   Before any decisions are made, the FRNY Board, coaches, and race captains want to get your input. Please answer this very quick survey, which will help guide our racing and training programs. Questions should be directed at Connor Essick.   Click here to take the survey (one response per person, s’il vous plait!) TEAM 3:30 for the NYC Marathon! On November 2nd and for the second year in a row, I will be a part of the official NYC Marathon Pace Team! I will be leading the 3:30 pace group, which is a BQ for Open Women and Men 50-54. It’s also a nice round number and just at 8:00 per mile. Last year I paced my group to a 3:29:44. If you want to run a successful sub-3:30 with me, e-mail me at longruns@frny.org or pull me aside at a fun run for more details!   Additionally, FRNY President Dave Lin will be pacing a 4:00 group, and 2013 Ultra Runner of the Year Daniel Guralnick will be leading a 4:15 group. CONGRATULATIONS, MARATHONERS! This big race this weekend was the 39th Marine Corps Marathon. Many of you may not know this, but NYRR CEO Mary Wittenberg won this race in 1987 with a time of 2:44:34!   We had a great group of experienced marathoners in DC for the race. Wind gusts up to 18 mph and slightly warm, sunny conditions made for less-than-ideal racing but leading the pack and coming in 13th overall was Eddie Valentine, finishing in an incredible 2:35:55. Peter Macari finished in 3:09:12, followed by Benjamin Corbett who impressively cut off another 5 minutes from his marathon PR and ran a smart, evenly-split race (1:36:20 / 1:36:45) in 3:13:05. In the past year Ben has managed to cut off more than 16 minutes from his marathon time!    Ramon Frisneda was next for the team, getting his BQ for 2016 and finishing in 3:14:57. Tom Crimmins finished the course in 3:59:14, only seconds before Phil Wahba’s 4:00:32. Phil will be following his MCM performance by running the NYC Marathon only a week later! Todd Burke, one of the dedicated Thursday morning speed workout regulars, finished in 4:34:47.   Congratulations to everyone who tested themselves at the marathon distance this weekend. MARATHON COUNTDOWN Here’s a quick list of how many weeks away various marathons are from this coming weekend.    �New York City: SHOWTIME! Brooklyn Marathon / Knickerbocker 60K: 2 weeks Philadelphia / JFK 50 Mile: 3 weeks LONG RUN FAQ IS LIVE! For those who have not yet attended long runs and don’t really know what to expect: there is an FAQ available on the FRNY website that will answer basic questions of what to expect at your first long run. Please for the love of god read this thing before you e-mail me simple questions.   Check it out: http://frny.org/training/long-runs/ Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of November 1 - 2 : NYC MARATHON!_1118950667474.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. 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Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 360, "opens": 195, "clicks": 24, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 1 }, "sent_to_contact_lists": [ { "id": "1712756637" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/frnyrsvp", "url_uid": "1116176910480", "click_count": 14 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.mapmyrun.com\/routes\/view\/427103962", "url_uid": "1117492659065", "click_count": 10 }, { "url": "http:\/\/www.mapmyrun.com\/routes\/view\/427118670", "url_uid": "1117492659066", �"click_count": 13 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: May 29, 2014 In This Issue This Week’s Long RunDetailsSTUFFCongrads, Marathoners!Questions       Long Run DIRECTOR: Steve Waldonlongruns@frny.org   Front Runners New York P.O. Box 230087 New York, NY 10023     This week’s long run : Upper Manhattan!    Start location: Ekong’s Apartment 60 Riverside Blvd, Apt #709New York, NY 10069     Start time: Sunday, June 1 @ 9:00 AM     Distances: 11.8 -15.7 miles15.7 miles: http://www.mapmyrun.com/routes/view/42710396211.8 miles: http://www.mapmyrun.com/routes/view/427118670 As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect.       DETAILS Hey kids -- sorry for coming out a little late with the long run update for the week. But now your day just got a whole lot better!  No surprises here folks, but Ekong is hosting yet another long run. He’s making everyone else look bad (I think this is his 3rd or 4th time this year), so step up to the plate already and volunteer to host.   I’m keeping the distances simple right now as people are either recovering from spring marathons or just beginning their proper fall marathon training plans. Not to worry, though -- in another week or two you’ll start to see 20-mile options popping up to keep you satisfied.   These two runs are fairly straight forward -- both go up the Hudson River Greenway before coming back down via different paths. The 11.8-mile route goes to the lighthouse beneath the GW Bridge, and then returns the same way. The 15.7-mile route does a little loop along the Harlem River before coming down the west side again.   Weather should be fair in the morning, so we’ll keep the start time at 9:00.  MY WORTHLESS TWO CENTS Many of you won’t be starting fall marathon training just yet, but I encourage you to still do long runs on weekends to work on a good base that you can take advantage of when you start your marathon programs. By "long runs" I don’t mean you have do the 20-mile option every week. But having a weekly distance greater than 10-12 miles will really give you a head start come July.     If you’ll be doing this, I would run these easier than normal. If you normally run 1 minute slower than marathon pace, run these 90 seconds slow. Give your body and mind a break by not seeing these as hard workouts; pair up with someone, gossip about FRNY poltics over 12 miles, and enjoy sightseeing through the City a little.  CONGRATULATIONS, MARATHONERS Big congratulations to Benjamin Corbett who had a massive 11-minute PR, running a 3:18:06 at the Ottawa Marathon!   Out in Massachusetts Dominic Davis (3:35:50), Daniel Guralnick (4:07:25), Alex �Kristofcak (4:10:30), and Daniel Bersohn (3:38:56) ran the Memorial Day Marathon in the Berkshires.    Well done, boys! Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of May 31 - June 1_1117492379271.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. 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Box 230087 New York, NY 10023     This week’s long run : Miles and Myles!    Start location: 590 3rd Avenue, Apt 2CNew York, NY 10016     Start time: Sunday, May 25 @ 9:00 AM     Distances: 11 -19 miles19 miles: http://www.mapmyrun.com/routes/view/422242620 14.2 miles: http://www.mapmyrun.com/routes/view/422240276 11 miles: http://www.mapmyrun.com/routes/view/422244172  As always, make sure to RSVP so we can accommodate you! Simply put your name down and indicate your intended distance @ approximate pace. This helps other runners figure out in advance if they have others to run with, and it lets our host know how many people to expect.       DETAILS Myles Lock is your lovely long run host this weekend. I’ve mapped out three options for people to choose from, but of course as always you are free to make your own run if that’s your cup of tea.   The three distances mapped are 11, 14, and 19 miles. If you’re doing your own thing or running for time, there is a 3-hour recommended limit so that we don’t overstay our welcome at Chez Myles. If you’re curious about whether you’ll have people to run with, check the RSVP page for details.   With a lot of people finished with their spring marathons and taking it a little easy after the wonderfully successful Brooklyn Half Marathon, I can’t imagine too many people will be spending their Memorial Day weekend running 19 miles on Sunday -- but you never know!For everyone else, I encourage you to take a look at your summer racing plans and create a training schedule that supports it.   MY WORTHLESS TWO CENTS Many of you won’t be starting fall marathon training just yet, but I encourage you to still do long runs on weekends to work on a good base that you can take advantage of when you start your marathon programs. By "long runs" I don’t mean you have do the 20-mile option every week. But having a weekly distance greater than 10-12 miles will really give you a head start come July.     If you’ll be doing this, I would run these easier than normal. If you normally run 1 minute slower than marathon pace, run these 90 seconds slow. Give your body and mind a break by not seeing these as hard workouts; pair up with someone, gossip about FRNY poltics over 12 miles, and enjoy sightseeing through the City a little.  CONGRATULATIONS, (ultra)MARATHONERS While many of you were running 13.1 miles to Coney Island, we had two Front Runners doing just a bit more than that. �  Daniel Guralnick finished his first 100-mile race just outside Chattanooga, Tennessee. Daniel, paced the last 50 miles by Dominic Davis, finished his epic journey through the Thunder Rock 100 in 27:50. Jesus Christ, that’s a lot of miles.   In Philadelphia, Anthony Ng ran the Dirty German 50 Miler in 10:48.  Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of May 24 - 25_1117427348640.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. 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Box 230087 New York, NY 10023     This week’s long run : NYRR Brooklyn Half Marathon   Start location: Brooklyn Museum     Start time: Saturday, May 17 @ 7:00 AM (Wave 1) Distance: 13.1 miles This is a NYRR event, so don’t bother with the RSVP!      DETAILS The Brooklyn Half Marathon is the third of eleven points races in 2014. This is one of the fastest and most exciting races that NYRR puts on, and best of all there’s beer at the finish. Front Runners will be organizing a cheer zone along the course, so put all your hard training to good work, feed off the cheers from fellow Front Runners, and run like hell!    Bib pickup is in Brooklyn on Wednesday, Thursday, and Friday. The pickup will be at some so-called "Pre-Party" that NYRR is putting on at the Pier 2 Brooklyn Bridge Park. For full information including the address, click here. Note that you’ll have to print out your Brooklyn Registration Form before going to pick up your bib. Instructions for doing this are here. And in case you’re wondering, they will accept if you show them the digital version of the Registration -- so if you’re more of an iPad sort of person then save a tree and forego with the printing.   Pre-Party hours are as follows:Wednesday : 12:00 noon - 9:00 p.m.Thursday : 12:00 noon 9:00 p.m.Friday : 10:00 a.m. - 9:00 p.m.If you cannot pick up your race bib yourself at the pre-party in Brooklyn, it is possible that you can designate someone to pick it up for you. You can read about this proxy pickup option here.There is no race-day pickup. , so don’t be that moron showing up to the start asking where to pick up your bib. MAY / JUNE HOSTS NEEDED I need some long run hosts for the remainder of May and June. If you’ve been kicking yourself for not stepping up to the plate to help out with volunteering your pad then this is your chance at redemption! No need to thank me, just send me an e-mail! SUMMER IS COMING Summer is coming and that means it’s going to start getting warmer and warmer in the early morning. To beat the heat, long runs will be moving to an earlier time (maybe!). But what time? Well that’s where you cats come in -- if you plan on coming to long runs, �then fill out this short survey! http://bit.ly/LRStart CONGRATULATIONS, (ultra)MARATHONERS It was pretty quiet on the marathon front this weekend, but let’s send Daniel Guralnick some well wishes as he heads out to tackle the Thunder Rock 100 Mile trail race in Tennessee that starts Friday at noon. Avenge Umstead!  Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of May 17 - 18 : Brooklyn Half Marathon!!!_1117339574562.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. 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Box 230087 New York, NY 10023     This week’s long run : The most presidential of routes!   Start location: President Dave Lin’s Apartment 222 W 14th St #6A / New York, NY     Start time: Sunday, May 11 @ 8:30 AM Distance: 11 - 20 miles (if you’re running for time, the time limit for this run is 3 hrs) Full Route: http://www.mapmyrun.com/routes/view/410428064 15.7 miles: http://www.mapmyrun.com/routes/view/410430586 11.6 miles: http://www.mapmyrun.com/routes/view/410435272 As always, make sure to RSVP so that we don’t start without you!       DETAILS If you’ve been paying attention, you were probably expecting this run to be in Hoboken (for better or for worse). Well, things changed.   We are going to meet at Dave Lin’s apartment and be ON THE ROAD at 8:30. So please arrive around 8:15 to drop your bags off, get Garmin signal, etc. This is the beginning of a new era -- an ear in which we all show up on time and LEAVE at the start time. Read this. Understand this. Accept this.From Dave’s place, we have three big loops of various parts of Manhattan (and Brooklyn) that we’ll be making -- 11.6, 15.7, or 20 miles. Choose your distance wisely depending on your upcoming race plans. Some of you have marathons to train or taper for, and others of you will be doing the Brooklyn Half Marathon the following week. Find the right distance and pace for you and stick to it!We won’t be the only group meeting at Dave’s place. Racers participating in the HOHA 5-Miler will be congregating at Chez Lin as well. They’ll be taking the PATH over to Hoboken at 8:30. Following the race they’ll be doing brunch and drinks at Wicked Wolf in Hoboken and I’d like to encourage all the long runners to join them after the long run at Wicked Wolf. My guess is that they’ll hit Wicked Wolf around 11:15. If we head over straight from the long run we should get there roughly around the same time. It takes only 20 minutes from Dave’s place to get there via the PATH train. For more details on all that stuff, check out the Gram on Thursday. But really this isn’t rocket science so just use your noggin. CONGRATULATIONS, (ultra)MARATHONERS The first weekend of May has now passed us by and that means one thing -- there are lots of sort legs, blisters, and twisted ankles as a result of the races at The North Face Endurance Challenge at Bear Mountain.   This year’s race was marked by mud -- lots, and lots of mud. Sock changes became pointless, as the comfort of fresh socks was inevitably marred almost immediately by a constant assault of puddles and sloppy wet mud. Congratulations to everyone who ran on �Saturday and lived to tell about it. My condolences to your shoes and socks because if they looked or smelled anything like mine at the end of the day, they’re still being decontaminated.   Knocking out the marathon was FRNY masters marathon record holder Ruth Loos, who won the womens marathon! She bettered her 2013 time by more than 22 minutes, finishing in 4:54:18. She got a fancy backpack, which I guess is nice and all but I think she deserved a big ass trophy instead. You rock, Ruth!   At the popular 50K distance (31.1 miles) Markus Armbruster lead the FRNY men in with a stellar 6:18:19.  Mel Cantorias was next in 8;11:56, followed closely by Mikey B and Dave Lin who crossed together in identical times of 8:31:59.   Finishing the 50 mile distance were both veterans and newbies to this grueling course. Dan Guralnick finished his fourth consecutive Bear Moutain 50 with a giant course PR of 11:39:50 -- only a week after posting a marathon PR at the New Jersey Marathon! Kurt Steinhouse chose Bear Mountain to be his first 50 mile endeavor and finished in a fantastic time of 11:02:10. Chasing close behind was Dominic Davis in 11:18:26. Although the race results suggest otherwise, Cindy Hearing did in fact finish the entire 50 miler in a time just over 14 hours. I had a great day on the course as well and finished in just under 11 hours.   Thanks to all the supporters and volunteers who came out, especially Ed Kennelly for driving some of these crazy kids up and Bernie Janelle who spent more than 14 hours all over the course in various volunteering and cheering capacities.  You were such a sight for sore eyes at mile 30!   I’m also going to give a special shout-out to Luc Berger who had some problems and had to be pulled at mile 45. It takes guts to even attempt the Bear Mountain 50 and to soldier on for 13 hours deserves a lot of respect.     FRIENDLY REMINDER: MARATHON COUNTDOWN 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.   Brooklyn Half / Dirty German 50 Miler: 1 week!   Ottowa Marathon : 2 weeks (you’d better have your taper plans already!) Comrades Marathon : 3 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of May 10 - 11_1117299895220.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. 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Box 230087 New York, NY 10023     This week’s long run : Party in Astoria!   Start location: Peter Macari’s Apartment 30-23 33rd Street, Apt 7 / Astoria, NY 11102     Start time: Sunday, May 4 @ 9:00 AM Distance: 15 miles (or for time, 2:50) Route: http://www.mapmyrun.com/routes/view/403423100 As always, make sure to RSVP so that we don’t start without you!       DETAILS This weekend’s long run is not in Manhattan.... again! This is a chance for all you people who ask for non-Manhattan runs to put up or shut up -- and show up!   Peter Macari is hosting this run over some of the fun bridges of NYC. You’ll start the run with a loop of Roosevelt Island, then head over the Queensboro Bridge into the City, and come back home via the RFK Bridge.   Peter is a very important person with very important things to do after the run, so he needs this thing wrapped up by noon. Therefore I beg of you to arrive 15 minutes early and then start right at 9 AM. If you’re running the full distance and following the course, please be back to the apartment by 11:50. This will require a running pace of 11:20 per mile. If you will be averaging a slower pace, modify the course to be back in time by skipping the loop of Roosevelt Island.    If you’re running for time, please make sure to be back by 11:50, which should give you 2 hr 50 min worth of long-running enjoyment.I will be running around the trails of Bear Mountain this weekend with a dozen other Front Runners, so I will not be present at Sunday’s run. I’ll make provisions to have maps, bagels, and Gatorade available. CONGRATULATIONS, MARATHONERS We had a big weekend in New Jersey on Sunday, as a dozen Front Runners headed down to Long Branch NJ to run the New Jersey Marathon.    First, big congratulations to Dan Ferguson for knocking out his first sub-3 marathon and coming in first for Front Runners by negative splitting the race and finishing in 2:58:15! Next up was Connor Essick in his debut marathon, finishing in 3:06:03. Rounding out the top 3 Front Runners was Javie Gomez in 3:15:09.   Next up with Onesimo Demira finishing in 3:22:21, which I believe is a PR and a great accomplishment since this was a training run leading up to another Ironman. Who PRs during a training run?! I’ll tell you who -- people who are training for ultra long distance races, becase Daniel Guralnick also PR’ed despite having signed up for this race only 36 hours in advance. With no taper and with an upcoming 50 miler this weekend and a 100-miler in two more weeks, Daniel PRed on Sunday by 7 minutes with a 3:23:39.   Steven Gross ran a 3:32:17; President Dave Lin warmed up for this weekend’s Bear Mountain race by running NJ in 3:42:39; Zander Ross knocked out a 3:46:40 leading up to Comrades in June; Marcus Woollen followed in 3:49:09; Richard Ervais, Mike Markowitz, and Tim Guscott stuck together for a large bit of the race, finishing in respective times of 3:54:25, 3:56:58, and 3:57:18. Alison McKenna, the lone FRNY female in the race, struggled through a tough race but finished in 5:59:37.   �Now here are some pictures that you should look at!       FRIENDLY REMINDER: MARATHON COUNTDOWN 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.   Bear Mountain / Vancouver / Flying Pig : Yikes! Brooklyn Half / Dirty German 50 Miler: 2 weeks   Ottowa Marathon : 3 weeks (you’d better have your taper plans already!) Comrades Marathon : 4 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of May 3 - 4_1117231095979.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. 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Box 230087 New York, NY 10023     This week’s long run : Wurtsboro Mountain 30K    Start location: Emma Chase School, Wurtsboro NY       Start time: Saturday,  March 29 @ 9:00 AM Distance: 18.64 miles (30 km)  Course map: http://www.sullivanstriders.org/usatf_cert_map_wurtsboro30k.jpg For once you don’t have to RSVP (unless you’re looking for a ride). Just show up!       DETAILS This weekend’s long run is a great race located about 90 minutes outside the City. The Wurtsboro Mountain 30K is a small event put on by the Sullivan Striders in Wurtsboro, NY. Notable for it’s opening miles (literally a 1,000-foot climb), this scenic and quiet course is a great way to put in some final touches on your spring marathon training plans before it’s time to taper!   For those not interested in running all 30 kilometers solo, there is a three-person relay option. Because this is a loop course, you will have to make arrangements for getting your relay runners to their transition areas ahead of time. We will have at least one driver who can help accommodate these needs. If you have any concerns, please email me ahead of time at longruns@frny.orgFRNY is providing transportation up to Wurtsboro, but you have to RSVP to let us know that you need a ride. Please make sure your name is down indicating that you need a ride no later than Thursday the 27th so that we have enough time to make appropriate plans. The race starts at 9:00 AM (with an 8:30 AM early-start option), so most cars will be leaving the city no later than 6:30 AM.For full details or to sign up, please visit the race website at: http://www.sullivanstriders.org/30k.htm    THANKS FOR A FANTASTIC BLUE LINE RUN This past weekend 12 Front Runners were joined by another 18 GURLs from Boston to run the final miles of the Boston Marathon course. A number of runners were doing the run as a preview to the marathon in four weeks, while others joined in for a scenic out-of-town long run along the famous course.For me personally the run eased a few of my Oh-my-god-I’m-not-in-shape fears leading up to the marathon, so I want to thank everyone for coming out and making this past weekend special. Special thanks also to Maarten Vandersman and Da Ping Luo (FYI pronounced like, "law" -- who knew?!) for their van and photo support along the way! CONGRATULATIONS, (ULTRA) MARATHONERS!  We had some pretty exciting results coming in from outside the city this weekend. First up this weekend was the NJ Ultra Festival. Completing their first 50 mile race were 2012 and 2013 Ultra Runners of the Year Bernie Janelle and Cindy Hearing. They finished the 5-loop course in 14:10:24 and 13:09:44, respectively. This is a pretty awesome accomplishment and I can’t wait to see what they have in store next!Across the Atlantic Lourdes Blanco ran the 20th edition of the Rome Marathon, which she both started and finished in the Colosseum in a time of 5:57:31. Congratulations, Lourdes! BROOKLYN HALF MARATHON COURSE PREVIEW Thanks to Brian Schroeder, the long run group will be doing a course preview of the Brooklyn Half Marathon course on April 27th. We will do the full course and end in Coney Island. I’m currently working on arrangements to have bag �transport from Brian’s apartment down to Coney Island (just like a big boy race!). Stay tuned as to whether or not that will happen, but for now feel free to RSVP and tell your friends to come along. FRIENDLY REMINDER: MARATHON COUNTDOWN 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.   Ocean Drive Marathon: SHOWTIME!!  Boston (!!!) : 3 weeks  New Jersey : 4 weeks Bear Mountain / Vancouver / Flying Pig :5  weeks Brooklyn Half Marathon: 7 weeks   Ottowa Marathon : 10 weeks   HOSTS NEEDED!  I’m in need of hosts for the weekends of April 5-6, April 12-13, and April 19-21. If you have this weekend free to host, please let me know!  Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. 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Box 230087 New York, NY 10023     This week’s long run :Ekong’s Place.... Again!     Start location:  Ekong’s Apartment 60 Riverside Boulevard, Apt #709 New York, NY 10069   Start time: Sunday,  March 23 @ 9:00 AM Distance: 9 - 20 miles 9 mile route: http://www.mapmyrun.com/routes/view/37489806514 mile route: http://www.mapmyrun.com/routes/view/37489730920.7 mile route: http://www.mapmyrun.com/routes/view/374895783 As always, pleaseRSVP and indicate the number of miles you’ll be doing at approximate pace, so that others know who they can run with!         DETAILS Forgive the repeat appearance of Ekong’s apartment this month as long run host location, but he’s the only one who responded to my last-minute plea on Facebook yesterday. Thanks, Ekong!   For those who won’t be coming up with me to Boston for the Blue Line Run, you’ll be mildly impressed that I didn’t merely recycle the same running route from a few weeks ago who Ekong hosted. This weekend you’re all going over the Queensboro Bridge and to (and for some, around) Roosevelt Island!   I will not be at the long run on Sunday, but I will be at Rutgers after the fun run Saturday. I’ll be giving maps and supplies to Ekong (he knows the drill by now), so if you have any questions then is the time to ask me. Please familiarize yourself with the basic route that you plan on running! Download these maps to your phones for on-course tracking!    FIRST OUT-OF-TOWN LONG RUN! I’ve been blabbing about Wurtsboro for a few weeks, so I’ll spare you on the details. If you’re interested, sign up.http://www.sullivanstriders.org/30k.htm(also please note that this is a Saturday) BROOKLYN HALF MARATHON COURSE PREVIEW Thanks to Brian Schroeder, the long run group will be doing a course preview of the Brooklyn Half Marathon course on April 27th. We will do the full course and end in Coney Island. I’m currently working on arrangements to have bag transport from Brian’s apartment down to Coney Island (just like a big boy race!). Stay tuned as to whether or not that will happen, but for now feel free to RSVP and tell your friends to come along. FRIENDLY REMINDER: MARATHON COUNTDOWN   �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.   NJ Ultra Festival (50 MILES!) and Rome Marathon: SHOWTIME!  Ocean Drive Marathon: 1 week!  Boston (!!!) : 4 weeks (Ooooh, shit?)  New Jersey : 5 weeks Bear Mountain / Vancouver / Flying Pig :6  weeks Brooklyn Half Marathon: 8 weeks   Ottowa Marathon : 9 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of March 22 - 23_1116853440572.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. 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Box 230087 New York, NY 10023     This week’s long run : Not the NYC Half!     Start location:  Chen Liang’s Apartment 225 Rector Place, Battery Park city   Start time: Sunday,  March 16 @ 8:15 AM Distance: 11 - 20 miles Route: http://www.mapmyrun.com/routes/view/371091423 As always, please RSVP and indicate the number of miles you’ll be doing at approximate pace, so that others know who they can run with!         DETAILS   OK kids, this week’s run is real simple. Because the majority of you will be doing the NYC Half we are going to have a simple out-and-back route. This way you can choose your own distance and not get lost! The route will be straight up the Hudson River Greenway. Once you hit the halfway point of your run (either for time or distance), turn back and head back to Chen’s place.I will be out of town on Saturday and then running the NYC Half on Sunday, so i will not be able to provide the very simple maps that you’ll need not to get lost. Study the routes now! The run starts a little earlier this weekend and that’s so that everyone can finish and show up in time for the fantastic brunch that the club is having after the NYC Half Marathon. Our own prez Dave Lin will be cooking some fantastic food and letting you in on the morning of the run, so run your miles and bring back your appetites to the apartment.Please familiarize yourself with the basic route that you plan on running! Download these maps to your phones for on-course tracking!    CONGRATULATIONS, MARATHONERS! Big congratulations are in order to our runners who made the trek out west to run the LA Marathon on Sunday. Trent Johnson ran a 4:04, Markus Armbruster a 3:08, and Andrew Cunningham a 3:10.Markus had been chasing a BQ for months, and managed to achieve it in a time of 3:08:15. Congratulations on your first BQ, Markus! I can’t wait to see you in Boston in 2015!Andrew Cunningham had a 19-minute PR and found the Santa Monica pier after 3:10:03. And yes, that’s a nineteen minute PR from our 2013 Most Improved Runner of the Year. I can barely fathom that sort of a jump in performance. It must be all that hard work and training,... and lots and lots of EPO.If you see these guys, give them a high-five because the LA Marathon course is deceptively hilly (elevation charts don’t quite do it justice), and this year’s race experienced warm weather that makes these times all the more impressive. OUT FIRST OUT-OF-TOWN LONG RUN! Mark your calendars: on March 29th we’re heading to Wurtsboro to do a great 30-kilometer race! This course is known for the first 4.5 miles, where you climb straight uphill for 1,000 feet! Once you get over the bitch of a start, you’ll have 7.5 miles of gentle downhills and then some rollers in the final 10 kilometers. This is a very pretty course around a small town, put on by a great local club. I’ve personally done this race several times and it’s always a fantastic event. I hope all of you come! Make sure to put your name down on the RSVP list now so that the club will know how many people are coming. FRNY will be working to coordinate transportation up there, so don’t worry about trains or bumming a ride!If 30K is just a little farther than you’re comfortable with, this can be done as a 3-person relay! For �more information about the race and to register, check out the website at: http://www.sullivanstriders.org/30k.htm(also please note that this is a Saturday) FRIENDLY REMINDER: MARATHON COUNTDOWN   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.   Ocean Drive Marathon: 2 weeks (OMG) Boston (!!!) : 5 weeks (how did that happen?)  New Jersey : 6 weeks Bear Mountain / Vancouver / Flying Pig : 7 weeks Brooklyn Half Marathon: 9 weeks   Ottowa Marathon : 10 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of March 15 - 16_1116792415260.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. 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Box 230087 New York, NY 10023     This week’s long run : To Yonkers!    Start location:  Ekong’s Apartment 60 Riverside Boulevard, Apt #709 New York, NY 10069   Start time: Sunday,  March 9 @ 9:00 AM Distance: 11 - 18 miles 11 mile route: http://www.mapmyrun.com/routes/view/36670818115.5 mile route: http://www.mapmyrun.com/routes/view/36670922318 mile route: (Follow the 15.5 mile route. At approximately mile 8.5, do 10 marathon-paced loops (2.5 miles) around the Astoria Park Track) As always, pleaseRSVP and indicate the number of miles you’ll be doing at approximate pace, so that others know who they can run with!         DETAILS   So we’re again going to be heading over Randall’s Island, but this time we are using a new bridge! We’ll be using the pedestrian bridge at East 102nd Street! We’ll only spend a little bit of time on the island before people start to split up and head in their different distance directions.   Please note that I will not be at this long run. I’ll be with a group of Front Runners doing a half marathon out of town. I will arrange for maps, Gatorade, bagels, etc. to already be at Ekong’s place so that will at least be taken care of. However, please be responsible for knowing your route! If you get lost easily, download the MapMyRun app to your phone and download the course links above to stay on track.Please familiarize yourself with the basic route that you plan on running! Download these maps to your phones for on-course tracking!    OUT FIRST OUT-OF-TOWN LONG RUN! Kids, mark your calendars. On March 29th we’re heading to Wurtsboro to do a great 30-kilometer race! This course is known for the first 4.5 miles, where you climb straight uphill for 1,000 feet! Once you get over the bitch of a start, you’ll have 7.5 miles of gentle downhills and then some rollers in the final 10 kilometers. This is a very pretty course around a small town, put on by a great local club. I’ve personally done this race several times and it’s always a fantastic event. I hope all of you come! Make sure to put your name down on the RSVP list now so that the club will know how many people are coming. FRNY will be working to coordinate transportation up there, so don’t worry about trains or bumming a ride!If 30K is just a little farther than you’re comfortable with, this can be done as a 3-person relay! For more information about the race and to register, check out the website at: http://www.sullivanstriders.org/30k.htm(also please note that this is a Saturday) TO RUSSIA WITH LOVE OMG it’s finally over. YAY! �CONGRATULATIONS MARATHONERS! Way out in Napa Valley, we had three marathoners repping FRNY. Maria Woehr, Michael Orzechowski, and Michael Benjamin (marathon #33!) committed themselves and finished the Napa Valley Marathon in less-than-ideal conditions. Congratulations! 2014 BOSTON BLUE LINE RUN   This is happening. I’ve made enough announcements and have sent out enough personal emails that if you haven’t signed up by now, you never will. FRIENDLY REMINDER: MARATHON COUNTDOWN   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.   Los Angeles : SHOWTIME! Ocean Drive Marathon: 3 weeks  Boston (!!!) : 6 weeks (how did that happen?)  New Jersey : 7 weeks Bear Mountain / Vancouver / Flying Pig : 8 weeks Brooklyn Half Marathon: 10 weeks   Ottowa Marathon : 11 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of March 8 - 9_1116719425063.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. 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Box 230087 New York, NY 10023     This week’s long run : To Yonkers!    Start location:  Patrick and Johnny’s Apartment   689 Fort Washington Ave #5F, NY NY    Start time: Sunday,  March 2 @ 8:15 AM Distance: 18 miles 18 mile route: http://www.mapmyrun.com/us/inwood-ny/let-s-go-to-yonkers-route-169416290 As always, please RSVP and indicate the number of miles you’ll be doing at approximate pace, so that others know who they can run with!       DETAILS   This weekend’s long run is going to take place during the first points race of 2014, the Washington Heights 5K (or more affectionately known forever as Coogan’s 5K).I have a hunch that very few people will be doing the long run, hence the lack of multiple options. Instead I hope that everyone here is racing the 5K or cheering along the course (or volunteering to help with the fantastic brunch at Patrick and Johnny’s apartment).For those doing the long run, please note that the start time is 8:15. This will give you enough time to finish your run and come back to the apartment just in time for the post-5K brunch. Please familiarize yourself with the basic route that you plan on running! Download these maps to your phones for on-course tracking!    TO RUSSIA WITH LOVE Hey everyone, we did it! We officially ran 13,375 miles. I think we made it to Moscow and back, but I think we have so many miles that we’re back on our way to Moscow. Congratulations to everyone who logged their miles for this simple but powerful show of support, and thank you to all who worked so hard to organize this program. There’s a much more wordy special FR Gram that was sent yesterday, so I’ll go ahead and just keep this blub short. Well done, everyone!  CONGRATS TO (some of) THE FIRST OF OUR 2014 MARATHONERS! I want to give a quick shout out to those who ran marathons this past month. I’m sure I’ve forgotten some people (sorry!) but I’m trying to play catch up and I’m doing my best.   Earlier this month we had Zander and Rich running another fascinating marathon -- in this case, the Death Valley Marathon! Two weekends ago Javie Gomez PR’ed in 3:13:07 and Jonah Nigh ran a 4:03:51 in the very hilly Austin Marathon. Congratulations!    This past weekend we had some dedicated marathoners running 5+ loops in the NYC Runs Central Park Marathon. With sub-4 pacer Dave Lin at his side, Mike Markowitz ran an impressive near-PR of 3:56:54. Steven Gross ran a 3:39:12, while Zander Ross completed the course in 3:48:45 and Rich Ervais managed a PR of 3:24:38     �Spring marathon season is fast approaching and it’s great to see lots of runners off to a great start.    NYC HALF MARATHON WATER STATION I’m going to keep this simple and to-the-point: FRNY needs you to sign up and help staff the official FRNY water station at the New York City Half Marathon on March 16th. We need 50 volunteers in order to make it a success and as of last Friday we had only 29. YIKES! We have until this Friday to reach 50, else we will fail to make our goal. Go to https://mynyrr.nyrr.org/ and sign up via the "Volunteer" link on the left side of the page.If you are not running this race, please please help out the club in this very fun and exciting way!In addition to being able to be with fellow Front Runners and cheer on your teammates, this will count as your "+1" volunteer credit for next year’s marathon. Don’t get stuck marshaling something lame later in the year. Get your volunteer credit taken care of now and have fun in the process!    2014 BOSTON BLUE LINE RUN   It’s official: The 2014 Boston Blue Line Run will be the weekend of March 22 - 23. We will be running the last 20 miles along the famous Boston Marathon course to aid our Boston marathoners prepare for this very special edition of the race.   Go right now and sign up at http://bit.ly/BostonBLR  If you’re interested in volunteering, please sign up and let us know! We will definitely need drivers and potential water station attendants along the course. (*other distance options are available. If we have a volunteer drive the morning of the run, they can drop you off at any point along the course) FRIENDLY REMINDER: MARATHON COUNTDOWN   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.   Napa Valley : OMG IT’S TIME!  Los Angeles : 1 week Ocean Drive Marathon: 4 weeks  Boston (!!!) : 7 weeks New Jersey : 8 weeks Bear Mountain / Vancouver / Flying Pig : 9 weeks Brooklyn Half Marathon: 11 weeks   Ottowa Marathon : 12 weeks   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run for the Weekend of March 1 - 2_1116664315605.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/15a1ebc60e9a75e64b41161eafb2c7ef.pdf ab187f5238b8fbe50c606f42de1d79d3 PDF Text Text �{ "id": "1117740981694", "name": "Long Run For the Weekend of June 28 - 29", "subject": "FRNY Long Run For the Weekend of June 28 - 29", "status": "SENT", "from_name": "Front Runners New York", "from_email": "longruns@frny.org", "reply_to_email": "longruns@frny.org", "template_type": "STOCK", "created_date": "2014-06-24T16:38:36.811Z", "modified_date": "2014-06-24T18:07:13.445Z", "last_run_date": "2014-06-24T18:07:13.442Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-Long-Run-For-the-Weekend-of-June-28---29.html ?soid=1101657017564&aid=eMPpTOZlw2A", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 388, "opens": 227, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1712756637" } ], "click_through_details": [ { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", �"click_count": 0 } ] } email_content: June 24, 2014 In This Issue This Week’s Long RunDetailsCongrats!My Worthless $.02Questions       Long Run DIRECTOR: Steve Waldonlongruns@frny.org   Front Runners New York P.O. Box 230087 New York, NY 10023     This week’s long run : DIY Long Run   Start location: Everywhere and nowhere     Start time: Yes   Distances: 1 - 21 miles     DETAILS This weekend is going to be a little nuts. Saturday is the Pride Run. Any of you racing shouldn’t also be long running that day. Sunday we march in the parade, which very few people make it out of sober. Thus, you’re going to have to be creative and disciplined on making your own long run arrangements this weekend. I see three very achievable ways to do this:   1. If you’re running but not racing the pride run, get in some miles before the race. After the race everyone is going to want to be all social and then head to Boxer’s, so don’t fool yourself into thinking that it’s better to tack on miles in the end. Wake up early, run 10-12 miles, and then pop into your corral for the final 5 miles of your Saturday long run.   2. If a Saturday long run isn’t in the cards, then there’s always Sunday. Last year I ran from Brooklyn to the start of the parade to get in some decent miles, and this year I would encourage you to do the same.    3. Bill Rodgers (if you don’t know who that is, shame on you; but then go and Google him) would often do long runs on Mondays because he would be doing weekend races. If it worked for him maybe it’ll work for you and you’ll go on to win the Boston and NYC Marathons, too!     CONGRATULATIONS, MARATHONERS! Out in Duluth, MN Manja Srinivasaiah ran Grandma’s Marathon in 3:24:47. Manja negative split this race, running the first half in 1:44:47 and the second half in 1:40:05. Congratulations on a perfectly executed race! MY WORTHLESS TWO CENTS It’s a slow afternoon in the office today, so I’m going to give a few variations to last week’s thoughts on long run pacing. Last week I included a word of caution. Most long runs should be run approximately 1:00 slower per mile than goal marathon pace. However, every few weeks it’s good to include some faster paces in your long runs once you’ve developed a good aerobic base. This is especially true if you’re going for a PR or BQ.   In this week’s Outdoor Training e-mail Coach Mike included 4 training plans (Sub-3, 3:30, 4:00, 4:30) that you should consider for your fall marathons. Beginning with week 6, three of the plans start incorporating workouts into the long runs every 3-4 weeks. If you’ll be using one of these plans then stay tuned for his recommendations and don’t be afraid to push those runs a little harder than normal.   If you’re following your own plan and want ideas how to add some speed to a long run, consider the following:   Surges: Throw in mini surges throughout your long run. Bill Squires (coach to famous marathoners Dick Beardsley, Bill Rodgers, Al Salazar) would have his athletes pick up the pace for small portions of the run. The increase in speed during the surge depends on the length of the surge (as short as 30 seconds, as long as 12 minutes). It’s sort of like a really long fartlek.   Fast-Finish Long Runs: I feel like these got super popular a few years ago. The idea is fairly simple -- for the first 60-70% of your long run, maintain the steady slow pace as usual. Then in the final miles increase the pace to negative split your run. American marathon record-holder Khalid Khannouchi would approach his long runs this way. He would do a few miles warmup, then run a large chunk of his run at 20 seconds slower than marathon pace, and then hammer the last three miles (at 10-15K race pace). While this is more �aggressive than most people are prepared for, it demonstrates one possible way to break up your run into segments and shows that you can run even faster than marathon pace in your long runs.   Marathon-Paced Long Runs: This is the most straight-forward run to do. Simply add some miles toward the end of your run that are at marathon goal pace. This is a favorite of mine because it gives me a good way to remember exactly what marathon pace feels like, to help ensure I don’t go out too fast on race day. Additionally if you believe in the rule of specificity, there’s no more specific pace than race pace. When you begin adding in marathon-paced miles, don’t go too crazy. Your first one might be a 14 mile run with the last 4 at marathon pace. As your fitness increases and marathon day works closer, gradually increase the length of the run and marathon-paced segments. I like to work up to a final 20 mile run with 6 miles easy and the final 14 at marathon pace.   If you are new to adding speed into your long runs, like anything else do it gradually. As your marathon training progresses, then you can make the speed segments of your long run faster / harder.   Some of these long run workouts might sound easy, but I guarantee that with the accumulated fatigue of a proper marathon buildup, knocking these out will be pretty tough as they get longer and faster. But the physical and psychological benefit will be worth it, I promise!   Questions? Questions? Comments? Concerns? Lonely and just want to write someone? Please feel free to email Long Runs if you have any questions.I would like as much feedback as you can provide. Do you like the route options? Are you aiming for specific races that are super flat or hilly, and would like long run options to simulate the conditions? Let me know how I can accommodate you and I’ll be happy to do my best.    � 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_FRNY Long Run For the Weekend of June 28 - 29_1117740981694.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