4 25 81 http://archives.frny.org/files/original/e84fd38100bd03a4159529fdefe0f61f.pdf 28e86ff618b7d241cdaf207ec69c0399 PDF Text Text �{ "id": "1104029869970", "name": "FRNY JAN’11 NEWSLETTER", "subject": "FRNY JANUARY NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2010-12-05T18:22:02.838Z", "modified_date": "2011-01-05T17:31:20.314Z", "last_run_date": "2011-01-05T17:31:20.223Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-JANUARY-NEWSLETTER.html?soid=1101657017564&ai d=ED7E8hXC4H8", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": true, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 723, "opens": 361, "clicks": 29, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" }, { "id": "25" } ], "click_through_details": [ { "url": "http:\/\/library.constantcontact.com\/doc202\/1101657017564\/doc\/ynpYwYyMiKUP5XkG.pdf", "url_uid": "1104197601409", "click_count": 25 }, { "url": "http:\/\/www.youtube.com\/watch?v=6yBx8hanu5I", "url_uid": "1103923581207", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-awards_night_2011", "url_uid": "1104048629848", "click_count": 5 �}, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY JANUARY NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=3&r=1" }; JANUARY 2011 Volume XXVIII Issue 1 While the start of the new year is traditionally a time to talk about clean slates and new beginnings, I want to reflect here on the strong foundation on which Front Runners New York will be building its 2011 accomplishments. When embarking on a new running goal - whether it’s a faster pace, a series of events, or a new distance - starting with a strong fitness base is key to success. Base building, or the training you do to prepare your body for the building work of going faster, further or longer, is the foundation on which successful training is built.I feel fortunate that, as I begin my term as president, the club is building on a strong base. We are in a secure position financially, in the community, and in our internal structures. It is a new year - and a new FRNY board - but we are not starting from scratch; rather, we are building on a long history of runners supporting one another on the road and in life.I hope you will take advantage of FRNY’s several excellent running programs that can help you build your base. Our weekly fun runs continue on Saturdays and Wednesdays in Central Park, and Tuesdays in Brooklyn all year round. Also, it’s not too late to join the workouts in the Armory. We work out together Tuesdays and Thursdays at 8 PM, and the pay-as-you-go Armory fee is $15 per session. Contact Mens Vice President, Dave Lin at men@frny.org for more info. Long run training will start soon, too. Tune the weekly Front Runner Gram for more information.Meet new friends or connect with old ones at FRNY social events, so that we can all support one another in achieving our goals. January 7 is FRNY’s monthly First Friday happy hour; we will convene at 6:30 at Industry Bar. On January 8 we will meet the 2011 board at the annual President’s Breakfast at Rutgers after the fun run. On January 15, Rachel Cutler has arranged for the Brooklyn Bike Shop to talk about purchasing and maintaining bicycles.FInally, if you are looking for motivation to meet your running goals, join us for FRNY Awards Night, January 22, 2011 (Click here to purchase tickets) at Union Theological. The evening includes food, drink, inspirational videos by Katrina Amaro, and celebration of the achievements of our members. It is a night not to be missed.Happy New Year! Wishing you the best of times in 2011,Megan Jenkins Zander Ross - by Mark Mascolini Matters of the HeartWhen he was just a little boy, teasing newspaper boats down a gully in Buenos Aires, Zander Ross could not have imagined he’d one day be flying solo on West End Avenue, penning a monthly sports apparel column, or chatting up Kofi Annan. But he’s done all that, and more, including running 80 marathons. And running a marathon a month since November 2006. And running four marathons in 2 weeks in 2010. And running marathons on 7 continents (yes, that includes Antarctica). And running a 50-mile race that started with 15 miles of rock-strewn cliffs and declivities. "The downhills were so steep, we had to hold onto trees," Zander says of his JFK 50M with Tim Guscott and Richard White. Rocky obstacles proved so prolific and random that they reminded him of Whac-a-Mole.But Zander persevered, as he has in a life Whac-a-Moley with misadventure, and early tragedy. His father died when he was 10 and his mother when he was 18. His closest school chum -- and early crush --drowned when his ship sank in the Falklands War. Zander saw two long and rich partnerships devolve to acrid ends.Though he’s lived in LA, Paris, and Rio, Zander came out in another homo hotbed--Billings, Montana. What was a nice boy from Buenos Aires doing in Billings? Zander’s sister Patty lived in Boulder, Colorado. Looking to start life afresh in his early 20s, he moved in with her, then headed to Montana when Patty’s father-in-law offered him a job there at Montgomery Ward. Before he could start, he found another spot, at Yellowstone Country Club, where he washed dishes, fried eggs, waited tables, tended bar, learned English, learned to drive (in a pushbutton-shift Plymouth Valiant), and fell in love with his boss, Dan.That liaison survived--and indeed grew stronger after--an episode of infidelity Dan perpetrated at year 9. But it didn’t survive Dan’s decision to split at year 15. Returning to their Brooklyn apartment after a flight, Zander found his key no longer fit �the lock to the door, or to Dan’s heart. Dan opened the door, told Zander he’d changed the locks, and asked him to leave because Dan’s new boyfriend was about to visit. Anticipating the breakup, Zander had already rented his first Manhattan apartment. He slept there that night with his carry-on as a pillow and his flight attendant jacket as a blanket.But 28 days later, the plucky Ross was on the rebound. He moved in with his next mate a month after that and still calls Randy "the love of my life." He was "the most awesome man I’ve ever met," Zander confides. "He gave me the best 10 years of my life. But I know that I will find love again."An episode from Zander’s 10-year tryst with Randy--and the reason for its dissolution--bespeak the quality pals cite most in explaining why they cherish Zander’s friendship: he always puts the other person first. Living the high life in LA--a house in Hermosa Beach, two flashy cars, a zippy moped--Zander felt Randy’s high-pressure job was heading him toward a heart attack, a fate suffered by both Randy’s parents."Why don’t we downsize," Zander proposed. "Why don’t we sell everything and move someplace where it’s less expensive? Save your money for the future," he told Randy, "and we’ll try to live on my salary." They did, moving to a Paris flat so petite they didn’t need the remote control to change TV channels--they just stuck out a finger. Later they moved to a bigger place, then on to Rio, where Randy shed his workaday woes, cruised Ipanema, and built his body: "He became a 49-year-old Chelsea boy," Zander recalls. "He had muscles everywhere."But it didn’t last, because Randy’s love of the good life evolved to love of self. "Randy became narcissistic and he put me in second place," Zander says, "and I always put my partners in first place." Returning to New York, Zander spent the next 2 years crying himself to sleep on any night when he didn’t get there with a few glasses of wine. "The years after leaving Randy were a rough time," Zander admits. If you’re sick, you can do things to help you recover, "but matters of the heart, you can take nothing for it." It’s been 5 years, and it’s taken him that long to get over it.A big ingredient in that recovery was rejoining Front Runners. Zander first found the club about 25 years ago, but he joined then mostly for the social amenities. He didn’t even consider himself a runner, but that changed on Miami Beach two decades ago. The inspiration came from a rich legacy left by his father, not a pot of pesos, but a predisposition to high cholesterol. When Zander’s doctor advised him to start exercising, he didn’t know where to begin. But tautly gleaming boardwalk joggers moved him to give running a try.Without real running shoes, wearing cargo shorts and a polo shirt, he headed up the beach and didn’t stop for 45 minutes. Some debut. Zander returned to his hotel with sopping shorts and shirt, but also with the discovery that he loved running. It took him a year and a half to prepare--physically and mentally--for his first marathon, which he ran in San Francisco in the early 90s."I was thrilled," he recalls. "I came back to New York, I was really excited, I lost tons of weight." Did he have any notion then that marathoning would become such a big part of his life? "Noooo," he laughs. "I had no idea!" Zander credits FRNY not only for helping heal the wounds Randy left, but also for his dedication to distance racing. And Front Runner Richard Ervais played a big part in both.Richard and Zander met at a club breakfast in the summer of 2006. When Richard mentioned a planned trip to Santiago, Zander replied that he loved Santiago and suggested he go along for the ride. Zander’s impulsive proposal marked the start of a long two-for-the-road fraternity that soon had a singular focus: running marathons. Richard had tried for 12 marathons in 12 months, but at month 8 he crashed his motorcycle and broke his foot. Zander began his current marathon-a-month streak at the 2006 Philadelphia race, coincidentally the first 26-miler of FRNY’s third marathoning musketeer, Tim Guscott.With one of those marathon partners or the other--and sometimes alone--Zander has tested himself at 26.2 miles from Istanbul, Reykjavik, and Kigali--to Albany, Duluth, and the Poconos. And getting to the starting line has been half the fun. Richard recalls the time he flew from Munich to JFK to meet Zander for a trip to the Montreal marathon. Disdaining the thought of driving a rental car, Zander cabbed the duo to La Guardia, where they got the last two seats on a New York-Chicago-Montreal route. But bad weather intervened and the Chicago flight ended up in St. Louis. So they rented a car after all, drove all night to Chicago, still couldn’t get a flight, and drove another 18 hours to Montreal."Zander finished with a great time," Richard reports, "but he ended up in the medical tent getting IV fluids and only perked up when he noticed the gorgeous French-Canadian doctor treating him." Because the intrepid couple raced so many miles together--and shared an apartment for a time--many Front Runners take them to be life partners. But they’re partners only in megamile odysseys. To clarify this ongoing alliance, Zander calls them "the un-couple."Most mortals may surmise that running monthly megaraces takes a withering toll on muscle and bone. Zander has twice had surgery for severed medial menisci. But both injuries predate his marathon streak. Since churning out one marathon (or more) a month, he has remained remarkably injury free. "I have strong leg muscles," Zander offers. But, really, how does he avoid patellar ruination? Now, in an FRNY newsletter exclusive, he divulges his five-point formula:1. Take an ice bath immediately after racing2. Have a little something to eat3. Get outside and walk for at least 3 hours4. Take the next day off5. On the following day, run 5 or 6 milesNot only has Zander sidestepped serious injury during his marathon streak, he’s getting faster. His marathon PR stands at 3:21:12, set in 2009 on a sultry Australian �Gold Coast course. Now he’s aiming for a 3:19. No knowledgeable Zander watcher doubts he could run faster than that. Club coach Kelsey Louie tells him, "Stop this insanity and I’ll train you for a 3:10!"Zander’s job facilitates his globe-trotting marathon itinerary. As a veteran flight attendant for American Airlines, he can usually wangle standby tickets to many a port-of-call. He applied for the job at the suggestion of a friend, went on a lettuce diet to make the weight limit, and wowed his interlocutors with trademark Zanderian savoir-faire and a facility for Romance languages. Now flying regularly as purser in first class, he’s met notables from the stately (Kofi Annan) to the studly (Jake Gyllenhaal) to the silly (Judge Judy, "a sweetheart," Zander avers). A photo gallery in Zander’s home portrays him beaming at many of these luminaries, as they serve him coffee.What does the racing future hold for FRNY’s Dionysian distance runner? First, he wants to continue the marathon-a-month streak, ideally running his 100th at the New York City Marathon. Another 50-miler, without a 15-mile Whac-a-Mole lead-in, has appeal. Perhaps a 12- or 24-hour time trial. Perchance a 100K. The ultimate lure may be the Western States 100, a quadriceps-gnashing challenge that starts with an 18,000-foot climb into frosty defiles, followed by a 23,000 foot plunge to a 106-degree desert. (Way stations include Dusty Corners, Devil’s Thumb, Rucky Chuck, and Last Chance.)Zander recounts feelings familiar to many Front Runners on his return to the club 5 years ago. Could he run as fast as everyone else? Would people wonder at his out-of-town accent? Would he fit in? The answers were yes, no, and definitively yes. Joe Plutz was the first welcoming member he met, and Reuben Danzing guided him through his first fun run.He went on to pioneer the newsletter’s Gadgets ’n Gear column, joining Hilary Lorenz, then Audra Farrell, then Emily Meyers to road-test running apparel and accoutrements provided by Urban Athletics. (Zander unspools his reviews in fetching narratives that may feature a motorcycle ride with his dad or rend readers’ hearts with the story of Hachi, the dog.) He crowned his first 12-month marathon streak with the 2007 FRNY Male Long Distance Runner Award.But what endears Zander most to his closest friends is an unfailing generosity of spirit. Richard Ervais remembers the time Zander spent every ounce of energy racing toward a fast finish in the Philadelphia marathon, urged on by Cenk Bulbul. Zander was "absolutely exhausted and looked like he was about to faint," says Richard, who nonetheless rushed his un-couple companion from finish time to a wedding reception for Richard’s sister. There Zander amped up his best boulevardier charm, "all the time," Richard suspects, "in total pain and exhaustion and absolutely not wanting to be there."Front Runner Tom Henning calls Zander "an accomplished but very humble runner" who had to be cajoled into bringing a few of his marathon medals when he talked to the high-school cross-country team Tom coaches, The Flying Dragons of the High School for Math, Science, and Engineering. Zander has joined the Dragons for many runs and inspirational recountings of his marathon adventures.Zander put his own training on the back burner last year to mentor FRNY Robert Preston. "With his patience, determination, and love for running," Preston says, "he took me under his wing and trained me for my first marathon. That was a year ago; now I’ve run four. I feel he’s with me every time I cross a finish line."Tim Guscott recalls checking into an Istanbul hotel with Zander and Richard when they noticed a knot of Italian runners flustered by an apparent impasse with the concierge. Zander eased himself into the give-and-take, brushed off his workable Italian, and sorted out the dilemma. "He completely changed these peoples’ attitudes about how their day was going," Tim says, "and it’s not an isolated incident; it’s just the most recent one I can remember." (Zander speaks Italian well enough to negotiate hotel-lobby contretemps, and he speaks Portuguese, French, and of course Spanish and English, fluently.)"I’m very, very social," Zander allows. "I can talk to anyone." Rejoining Front Runners revived the social animal that hibernated after his breakup with his second partner. "Then Richard came along, and I love Richard’s ideals of experiencing everything in life. I cherish and appreciate my friendship with my other un-boyfriends, Tim, Tom, and Preston. And now I realize I’m happy again. I love running, I love being in my apartment, I love going to work, I love all my friends." Introducing Your 2011 Race Captains Many thanks to our outgoing Race Captains: Dave Lin, Linda Paparella, and Paul Racine! Janice Jabido will be returning for her second round of captaining in 2011. Race Captains are vital-these four folks write the weekly race reports that appear in the Front Runner Gram, and they keep an eye out for racing news from NYRR. Your 2011 Captains are:Mike Grzelecki (an Aries) has been a New Yorker now for almost 20 years, since graduating from Fordham University. Running has always been an important part of his life, beginning in high school. After a brief stint working in television (at the Joan Rivers Show on West 57th Street) he worked in academic fundraising for his first ten years in NYC, and switched to teaching 7th- and 8th-grade English in 2000. "As an English major, teaching provides the perfect combination of performance and creativity, and a release for some of my manic energy. And the students are a riot. And since my school is in Brooklyn, I can commute by bike." He has always found solace in literature, writing, theatre and running. After spending a summer out in San Francisco, he re-discovered FRNY at the Brooklyn Fun Runs on Tuesday. Mike lives in Park Slope with his dog Dizzy, and his favorite place to run is in Prospect Park. He is looking forward to getting more involved with Front Runners, and running his first NYC Marathon in �2011.Janice Jabido is entering her second year as a race captain and fourth year as a Front Runner. She builds her own personal momentum from celebrating your successes and watching your growth as runners and multisport athletes. Janice has spent years training and coaching in a number of different sports, but has truly found a home of kindred spirits in Front Runners. As in the past, you have likely seen her at NYRR races and other road races, but also at the track, in the pool, spinning, cycling or struggling to push her two year-old up Cat Hill. She looks forward to digging through numbers and data trying to decipher your personal bests and triumphs over all types of challenges. Janice plans to race Ironman Lake Placid this year, so she may be pushing you to also join the multisport group. Or, she may look for you to join her in Front Runner NY’s first women’s ultra squad at RTB. Wherever you see her, you can be sure she’ll be looking out for your blue and orange to cheer you on!Michelle Nolan, known in the club as "Nolan," is now entering her fifteenth year of racing. She has been an avid runner since about the time she could tie her shoes. As a high school athlete in her home state of New Hampshire, she ran cross country, indoor track, and outdoor track. Her collegiate athletic credits include walking onto two Division I rowing teams as well as sailing for a nationally ranked university. In addition to running, she enjoys cross country skiing, water skiing, long walks on the beach, and has recently taken up surfing. In 2010 she was a member of the CAPE Relay’s 4th place open men’s team and the FRNY Ladies Tea Society Reach the Beach team.Steven P. Waldon began running in 2009, and later that year found Front Runners. A complete novice to the racing scene, he soon discovered Front Runners replete with talented runners who helped him to train and race with the team. In his first race season, 2010 started off intensely but was cut short due to injury. Always a bit of a numbers geek and not one to sit by the sidelines, he continued to follow race statistics and PR’s for fellow Front Runners. In his second year with the club, Steven is pleased to be filling the role of one of the race captains, as a natural outlet to his slightly obsessive affair with numbers. He looks forward to charting the progress of club members and seeing new PR’s in 2011. When not running, Steven can be found biking around town or shooting a game of pool. Kelsey LouieRunning in the ColdIf you’re dreading the treadmill yet again, don’t despair! Follow a few simple rules, and you can run in the winter, and maybe even enjoy it!Most importantly, allow for adjustments based on the cold weather. Your body will warm up more slowly, so start off a little slower than usual and ease into your pace more gradually. Consider getting your muscles warm while you are indoors prior to a run-hot shower, sauna, indoor exercise.Shorten your stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling, or straining muscles. You should avoid running on snow or ice when you can. When you can’t avoid it, try to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance of slipping.What to Wear:As much as 30% of your body heat is lost through your head and extremities, so wear a hat and gloves. Mittens are a good choice on colder days because your fingers will share their body heat. Consider using hand warmers on really cold days.You should dress in layers. The layer closest to your body should be made from a synthetic wicking material. This will wick the sweat away from your body, keeping you dry and warm. It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet.You should have an outer, breathable wind- and water-proof layer. This layer should protect you against wind and precipitation, but at the same time allow both heat and moisture to escape to prevent both overheating and chilling.On very cold days, you should have a middle layer made of an insulating material. This layer should continue wicking moisture away from the skin.Your legs generate a lot of heat so you don’t need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material. You may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants on extremely cold days (factoring wind chill.)Try to avoid puddles, slush, and snow when running in the winter. This will leave your feet wet and cold. Look for a running shoe with as little mesh as possible, to avoid wind and water getting to your feet. For socks, don’t wear cotton socks (in warm weather too) when running because they won’t wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of socks made of wicking fabrics.After all this, realize that you will warm up once you start running, so you should feel a little bit chilly when you start your run. A good rule of thumb is to dress as if it’s 15 degrees warmer outside than it really is.If you follow these simple rules you can run outside all winter!Koach KelseyA new year brings new running goals, new running buddies, and in this part of the world, it usually also means lots of cold weather. Whether you’re training outdoors or just walking from your apartment to the treadmill at the gym, keep your paws toasty with a good set of gloves.Everyone’s circulation is different, so consider how cold you generally find your hands get when choosing the style and weight of your gloves. Do you just want to cover your hands, or also cover up a few inches of your wrist as well? Will you tuck your gloves into the sleeves of your shirt or jacket? Also consider how your hands feel after you’ve been running for a few miles; if they still feel like blocks of ice, go for a heavier weight, but if your palms tend to sweat once you’ve warmed up, try a pair that �is sufficiently lightweight and breathable so you won’t want to remove your gloves to cool down your hands.Sport Hill InfuzionMy favorite running gloves, unisex Sport Hill Infuzion, are very simple and relatively lightweight. No bells and whistles, just grips on the palms, and a soft fleece cuff. My hands are a little chilly when I start out, and if I’m standing around before I run, I keep my gloved hands in my pockets, but my hands don’t overheat once I get going. I have to remove the gloves to text, though, and they have no clip to keep them together, or clip them to a zipper when not in use.Saucony, with the Ulti-Mitt, offers a more versatile style favored by many FrontRunner ladies. These are little a pricier but still a good value. They feature a windproof mitten cover that fits over the glove to shield your digits when you’re standing around or it’s particularly chilly, but you can fold it back to allow your fingers to breathe once you warm up. It’s also got an LED light to increase visibility. On the Ulti-Mitt II, the tips of the thumb and forefinger flip back so you can operate your smart phone or send texts without the rest of your hands freezing. And a soft cloth wipe is sewn onto the exterior of the thumb, although some folks find wiping a runny nose or sweaty brow in that position slightly awkward.Because it’s hard to have fun or focus on training when your hands are cold, it’s worth the small investment in good gloves.Happy New Year and happy winter running,Emily Meyers Las Vegas Marathon and Half-Marathon - Timmy WilsonI was looking for an out of town race to do post-NYC Marathon/pre-Christmas, and, after looking at the website for the Rock N Roll Vegas Full and ? Marathon on December 2, 2010, and seeing that the national anthem singer was listed as "Cher Impersonator," I was sold!Unfortunately I couldn’t convince any other FRNY-ers to go, despite that level of pre-race entertainment. The day before the race I went on a quick jog down the strip. While there were lots of people stumbling home from the night before (at 8am!) there were also lots of other runners who had the same idea I did.Saturday afternoon was spent at the expo. At the same convention center was the Country Western Gift Show. To this day I regret not getting that 10-gallon hat after picking up my number.After dinner at PF Changs (I picked up a free appetizer coupon at the expo...I love it when they have good sponsors!), I proceeded to lose about $80 on craps. I thought I knew how to play that game, but I guess I should stick to the SEX AND THE CITY slot machine.Anyways, race morning was fun! At the start of the race someone introduced himself as a Seattle Front Runner. I believe he noticed my handsome short sleeve Front Runner Tech T-shirt! Always be sure to wear your FRNY gear at out of town races. It’s the only way other Front Runners will know you’re gay...unless you’re Dave Lin.While I was waiting for the race to start, I noticed the aforementioned Cher Impersonator just hanging out near the start line! I grabbed a picture w/ her (and I think it was really was a "her") along w/ an Elton John and Tina Turner look-a-like. Unfortunately, they had lots of audio issues at the start of the race and Cher couldn’t hear her audio monitor, but she got the last verse in!The race itself is pretty fun. I’m not sure about the full marathon, but the half just goes all the way up the strip and into downtown Vegas (complete with rent-by-the-hour hotels and such). It was totally flat and perfect race weather. I beat my goal time by 2 minutes! Next year I hope I can convince more of you to come with...Vegas is more fun when you have friends to bail you out of jail and such. January is the time to start preparing for your 2011 racing season. Take advantage of off-season gear sales, build a strong cardiovascular base, and start planning your summer race schedule! The multisport club is developing a list of FRNY target races that will be announced soon.Here are some ways to "multisport" with us during the winter months!SWIM: Join us at the LIC YMCA at 8:00PM on Monday nights for our weekly swim workout! If you’re looking to build more confidence in the water, you may also consider signing up for swim lessons at the YMCA (www.ymcanyc.org).BIKE: Come spin with us! We’re holding monthly 2-hour spin classes at the LIC YMCA. Join the multisport listserv for more details on timing.RUN: Maintain your cardio base at the club’s weekly fun runs and Tuesday/Thursday night speed workouts at the Armory.Buy a bike! Purchase new gear! Take advantage of off-season sales! FRNY is developing a sponsorship with Ride Brooklyn -- a premier bike shop located in Park Slope that specializes in Cannondale and Orbea. The shop has extended FRNY special discounts on bikes and gear, plus an additional opportunity to earn even deeper discounts through a group buy opportunity. If you are interested, please let us know immediately!For more information on workouts, races, or a bit of motivation, e-mail Mike or Rachel at multisport@frny.org. FRNY BOARD MEETING MINUTES December 5, 2010 Click here for the minutes from the meeting of the FRNY board on December 5, 2010. The next meeting will be next Monday, January 10, 2011 starting at 7pm at the home of Megan Jenkins and Blossom Coryat (1960 Madison Ave between 125th and 126th Street #3). RSVP to mbjenkins@gmail.com if you plan on attending. In This Issue The Starting LineProfile of the MonthFirst ImpressionsKoach’s KornerGadgets n’ GearAround the WorldMulti-SportFRNY Board Meeting MinutesDecember BirthdaysWelcome MatKitchen TalkAbout the Next MileSupport FRNYColumnistsDid You Know? January Birthdays Robert Dally 1/1Daniel Kloeffler 1/1Eric Cipra 1/1Benjamin Tsoi 1/2Seth Richardson 1/2Peter Shapiro 1/3Kevin Brewer 1/5Ivan Dimov 1/5Amit Nigam 1/5Joyce Wendell 1/6Michael Schmeltz 1/6David Moran 1/7Barbara Lukeman 1/8Jonathan Wilson 1/8Dave Caraway 1/9Alvaro �Rodas 1/9Michael Pirollo 1/9Anthony Majewski 1/9David Caraway 1/9Patrick Doherty 1/11 Patricia Sequeira 1/12John Owen 1/13Jonathan Ferrari 1/14Francis Wong 1/14Matthew Zales 1/15James Childress 1/16Thomas Kelly 1/16Natalie Johnston 1/16Rick Gove 1/17Andrew Tallis 1/18Julio Gonzalez 1/18Mark Mascolini 1/20Cristina Vaccaro 1/20Cesar Jesena 1/20Jacob Rothschild 1/20Jerome McDonnell 1/21Jens Tobiasson 1/21Vanessa Moseley 1/22Miles Harter 1/23Tom Henning 1/24Burton Ward 1/25Craig Booth 1/25Jesse Dean 1/25John Lee 1/26Jan Rajniak 1/26Anthony Shallenberger 1/26Shelmar Tinsay 1/27Daniel Blausey 1/29Sheppard Wahnon 1/29Nikki Stevens 1/29Thomas Johnson 1/30Stephanie Cunnane 1/30Steven Gross 1/31Arijit Dasgupta 1/31 Welcome Mat (New in the Month of December/January) Kiley MargolisNatalie JohnstonSteven McDonaldJacob RothschildBrendan PhalanLouisa LunRobb RiedelBess TortolaniMichael CestaroSean GillickKeith Prince Kitchen Talkrecipe of the month by Chris Stoia Roasted Winter Veggies1 large fennel3 medium carrots1 large red onion1 large yellow onion2 beets1 medium sweet potatoWash and chop all of the above and put in a plastic bag with:1/2 cup olive oil1 tablespoon cumin1/2 teaspoon pepper1/2 teaspoon salt1 teaspoon thyme1/4 teaspoon cayenne pepperzest and juice of 1 limeShake the bag to coat all the veggies, then spread them on a roasting pan and bake at 350 for 60-70 minutes (toss after 30 minutes), or until tender when pierced with a fork. The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping Luonewsletter@frny.orgEditor  Board Of Directors Megan JenkinsPresident Dave LinMen’s Vice PresidentSandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary  Directors-at-LargeAndrew ButlerAJ Stachalek Committees PhotographyTed Paszek BreakfastMegan Jenkins  Brooklyn Run  Peter Doebele Megan Jenkins  CoachingKelsey LouieRob Lennon Chris Stoia  Cross Country MeetMegan Jenkins DesignKatrina AmaroJohn MacConnellSandi Rowe   Development CommitteeMegan Jenkins, co-chairSeth Richardson, co-chairMickey Comerford, M.D.Blossom CoryatPeter McGraneFrancia MoscosoAnthony NgMichael White Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Rob Lennon  FRNY Multi-SportRosario GennaroRachel CutlerMike Totaro    Marathon Weekend  Marie Tracy Dan ArmstrongMiles HarterBernd Erpenberck MembershipMegan JenkinsDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelek  Out of Town RacingTim Guscott  Pride RunGabby CelisSeth Richardson  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolan  Social CommitteeDane Grams WalkingJim Brandon   Wednesday RunDane Grams  Volunteer CommitteeBlossom CoryatSeth Richardson  Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro  Marketing Committee Zachary JohnsonMichael CavaliereBlossom CoryatRob LennonKevin MasseFred PlaffSeth RichardsonSandi Rowe    Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible. This Month’s Columnists Mark Mascolini Timmy Wilson Chris Stoia Kelsey Louie Emily Meyers Interesting Facts about our website: frny.org We had 16,971 Visits between June 1, 2010 and December 30, 2010 Peak day: Saturday June 26, 2010 with 293 visit  Highest traffic month: June with 3,919 visits Second highest traffic in a month: November with 2,952 visits after we launched our It Gets Better video Number of views of FRNY’s It Gets Better Video: 8,478 Some unusual search terms used to find frny.org: "group men running shirtless," "19th century decorative arts," and "Is Derek Petti gay?" � 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, 2011 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 2011_FRNY JANUARY NEWSLETTER_1104029869970.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 2011 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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There are a million reasons to not get that long run in, but if you’re doing it right, you’ve got at least one really good reason that gets you to stick to your plan, even in the cold, even in the dark, even in the �snow.    It can also be difficult sometimes to believe in your training plan. Even if you’re perfect at following it (and, really, who is?), it is to doubt that your plan is going yield the results you are seeking, whether that is weight loss, a personal best, completing a new distance, or simply fighting off the winter doldrums. When we take a leap of faith and stick to the plan, like our coaches, veteran runners, friends and mentors tell us to, truly great things can happen.  As an organization, Front Runners will better meet its mission by sticking to a plan, too, which is why I’m pleased to share with you the 2011 budget. A budget allows us as a team to articulate our priorities, which include grants and scholarships for athletic events, charitable giving in the LGBT community, multisport participation, the annual Gay and Lesbian Pride Run, out of town racing as a club, coaching, and events that bring us together as a team, like the Variety Show and Awards Night.   I feel lucky to have a club to buoy my running efforts.  At Front Runners, you can find people with whom to do your long runs - just join the FRNY long run email list to get weekly updates. It’s nice to see familiar faces at the armory track every Tuesday and Thursday, and getting a Facebook wall post or an email message from a teammate to make sure you’re going to be there is a surefire motivator. Indoor spinning doesn’t seem so tedious when you are doing it with 20 of your teammates pulling for you at the Long Island City Y.   So when you’re not sure why you’re getting up so early (or staying up so late) to get your workout in, call on your friends and teammates to help you through. Have faith in your plan and in yourself.   Wishing you all the best,Megan Jenkins Upcoming Events FRNY’s Wild Women Wednesday--the Fun Run dedicated to the Ladies of FRNY--is tomorrow, February 2!  The Fun Run will be followed by good cheer at Amsterdam Ale House (Amsterdam Ave @ 76th St).  Contact Sandi Rowe for more information.   For the February First Friday social we’re having two events in one night, February 4!  The evening will start at 6pm at The AIDS Service Center (ASC -- 41 East 11th St. between Broadway and University Place).  ASC will be unveiling the Front Runner New York Wellness Room in honor of our $25,000 contribution.  Light snacks, soft drinks and wine will be served.  The party continues at Desire (45 West 8th St, between 5th and 6th Aves.) at 8pm. Happy specials include $6 for any beer, house wine or well drinks and $8 Long Island Iced Teas until 11pm. The kitchen is open till midnight. Contact the social committee for more information. Janice Jabido - by Fred Pfaff Determined Grace   Janice Jabido manages courtroom career, marathon training, growing family and demanding volunteer commitments without a hitch or a bitch. The grace is an acquired choice. "Janice Jabido represents the potential that every lesbian woman has at this time," says teammate Michele Comerford. "The ability to be educated, to have a challenging career, to enjoy running, to have great friends, to have a wife, and to be a mother."Translation: High-intensity patent litigation, marathon training, racing agenda, two-year-old, and race captain reporting.Yet while she’s earned a kind of pinnacle, Jabido, 36, is the last to show it. Self-possessed but not self-obsessed, the self-described scrappy tomboy doesn’t announce herself. You have to get up close, feel her face smile, let the story unfold. For Jabido, joy comes in surprise and grace comes by choice.Growing up in Piscataway, NJ the middle child of Filipino parents, Jabido never dreamed she’d be anyone’s role model, let alone lesbian runner mothers. Haunted by "an innate fear that I’d be a failure in life," she attacked her schoolwork and sports, winning honors in science, soccer and swimming. When she got to Tulane in New Orleans, 1,200 miles from home, she got confronted with girls’ girls on the soccer team and recoiled. "I was homophobic," she says, "and any kind of way I could put down lesbians I did."But the magnet had started to pull. By junior year, her eyes were wandering where her mind wouldn’t. She heard an attractive woman thought she was cute. When she was asked, "Are you gay?" she said yes, to her own amazement. The fling was short but the transformation was started. "It wasn’t all roses all of a sudden," she says. "It took me a while to start to admit it; I was bisexual for a while."The students at Tulane didn’t make it any easier. She started hearing whispers around her on campus-"Psst, Janice plays for the other team"-then the school paper ran an article claiming that admitting gay students (among other types of so-called derelicts) was diminishing the university. So Jabido abandoned her uncertain friends and found acceptance in New Orleans nightlife. She dyed her hair blonde; DJ’d for parties along the East Coast at night, and slept through part of the day. Until, that is, her thesis advisor called an emergency meeting. She was way behind schedule on research and writing, he noted, and she wouldn’t graduate without her thesis done. She sensed her parents wouldn’t pay for extra semesters, and she’d seen enough kids carted out off dance floors by EMTs to know "this is not my life."Her pendulum swung fast. She finished her thesis and marched off to Super Cuts to prep for family pictures at graduation. "My hair was so weak from all the dying so I told the woman, ’Cut off everything colored," she recalls. "I’d tried to restore it with blue-black dye but I ended up with a bluish buzz cut. My parents were just happy I had dark hair again."She graduated and started dating again- male cowboy types interspersed �between women-and took an engineering job with a coffee company. Seven years into it, she felt a pull toward something different and ended up in Tulane Law School. While dating one of the cowboys, she befriended a longhaired Latina brunette named Michelle who was "all the things in a girl that I’m not."Bye, ’bye boys. Mom and Dad, uh...On New Years Eve 2004, the friends reconnected at a New Years Eve party in Manhattan. They started hanging out and then dating soon after they got back to New Orleans. And there went all the safe plans. The two were enjoying each other’s company and just "having fun" with things.Then Hurricane Katrina hit while they were on vacation in Chicago for a Saints-Bears preseason football game. They ended up staying four months, living first in the hotel Michelle worked for and then in University of Chicago housing when Janice arranged a transfer to its law school. When they got back to New Orleans, there were Humvees with armed guards outside their flooded homes. So the couple shared the garage apartment of a friend’s three-bedroom house with as many as five other roommates-and their three dogs (a Maltese, a Yorkie and a mix)-at a time.It was during this time that running took Janice by surprise. She’d been a team sports standout who "didn’t run if I didn’t have to." Her rugby coach didn’t want her running more than three miles because she was a "finisher" supplying a burst of speed to get over the goal line. It showed. "A couple months into starting to run as exercise, I remember excitedly telling a friend I was able to do two miles before I got kicked off the treadmill for the 30-minute limit," Jabido says. "I was so disappointed when she told me I wasn’t exactly a speed demon.’"But she kept at it and added spinning to her schedule. When friends goaded her into entering an event rather than just going to the gym, it felt only natural to her to sign up for a triathlon as her first race. "I burned it in the swim because I knew I could swim fast and then it felt so great to go fast on the bike," Jabido recalls. "I got to the 5k run and had to walk parts of it. Suddenly the people passing me have their ages on their calves-55, 60, 65. I’m like, ’Whoa, what’s happening here?’"So when she came to New York in October 2006, she had the Tritons in mind. When she was counseled to run with Front Runners through the winter, she thought, "ok, I’ll improve my running." She didn’t expect to fall in love. Almost immediately, she prized the low-fuss nature of running, and she started improving. "I was like, ’This is great, I’m actually good at something!" she says. "My running just snowballed from there."Before long, she was hitting a string of PRs at various distances. In the 5 mile race, she went from a 56:52 (11:22 pace) in the 2007 Pride Run to a 40:46 (8:09 pace) in the Team Championships two months later-yes, a 16-minute PR-and followed up with a 39:39 (7:55 pace) in the Fred Lebow 5 miler five months later. Months later, she ran a 5:53 1500 m at the track. She soon asked Michelle to marry her, and she was nearly six months along with their son, Aiden, when they said their vows at Riverside Church. "Our friends got to check off all the boxes at once," she jokes now. "They’ve been to an interracial shotgun wedding in a church.""Negative energy just doesn’t compute"Coming back to running after having Aiden was tough at first. She did her first NYC marathon just 10 months after delivering Aiden (now two), running a 4:29 in New York in 2009 - 50 minutes faster than her first marathon in 2006. She answered that with a 25-minute marathon PR in New York this past November. Her 4:04 in 2010 had a big learning to it. She was on pace to run a 3:45 to qualify for Boston when her legs started giving out at mile 18 on First Avenue. By the time she hit Central Park, she was hobbling a 12-minute mile. She looked so spent that former-teammate Audra Farrell sprinted from behind the water station to her side."I’m a problem solver, I try to fix things," Jabido says. "Running and cramping, I’m thinking, ’try gel’ then ’try water’ then ’try Gatorade.’ I wanted Audra to tell me the golden way to stop hurting, and she said, ’It’s gonna hurt, you just have to run through it. You know this part of the course. Now go do it.’ That’s all I needed to hear. I jumped back toward my pace with a 10-, then a 9-minute mile."The biggest thing I learned is, everybody hurts at that point in a marathon," she says. "My mentality going in was that I was trained to point where I should be able to race a PR being mildly uncomfortable. I didn’t know that it hurts to race your PR."She aims to apply that in the Boston Marathon in April, where she’s running on a sponsor’s invite. "My goal is to qualify for Boston at Boston," she says a little sheepishly. "At least then I can say I qualified to be there."Jabido tells all this with a self-ease that came as a matter of choice. "Negative energy just doesn’t compute for me," she says. "Someone once told me that I can’t control what happens in life, only how I react to it. It just clicked one day. Somehow I just realized I was happy and the negative stuff in lot of people’s lives just doesn’t get me anywhere."That upbeat attitude is a gift to FRNY. Jabido figures her life got a new horizon in joining the club, and she gives it back every chance she gets-from her position as a second-term race captain to being one to cut pace and run with beginners or whoever needs support."Race captain might be the most unforgiving job in the club," says president Megan Jenkins. "People get upset all the time because their achievement wasn’t noted in the Front Runner Gram. Janice fields dozens of urgent requests with grace, and she immediately got the new race captains on pace with the system.""She’s real, she’s funny, and she’s honest," says teammate Sandi Rowe, who does a lot of long runs with Jabido. "I can share things with her that I wouldn’t tell anyone else, and I’ll never get a bullshit response. That’s especially important when we’re trying to laugh at the pain on a long run."Jabido can say the same about running. The sport she �used to avoid has become her grounding mechanism. "Running is so therapeutic for me, it’s ridiculous," she says. "It’s my chance to be competitive, reflect on myself, get into my own head, and take a break from life."And she can say the same about FRNY. The kind of group she used to avoid has become her base of support. "Moving to New York was hard for me," she says. "Michelle is a very politically active person, and she needed me to be comfortable for us to be out. Front Runners enabled me to be comfortable. I was able to find a community of people I had things in common with, I could find support in the group, and I could see that it’s just another facet of my life-being gay doesn’t define me, it’s just one wonderful part of me that makes me who I am.’"  Your 2011 Out-of-Town Race Coordinators FRNY’s Out-of-Town Race Coordinators organize the club around four races each year that give the club the chance to explore new ground.  The club points system awards 10 points for each of these races, with a maximum of 30 points.   Your 2011 Coordinators are: After a pitiably disastrous three year high school track career running relatively short races such as the 110 high and 330 low hurdles and the 440 yard dash,Tim Guscott took a 22 year break before discovering that his real aptitude was for somewhat longer distances. Since joining FRNY in 2006, he has run 159 races ranging from 800m at the Armory to 50 miles in Hagarstown MD. Rachel "RayK" Kliegman has been running since her parents signed her up for the Dinosaur Dash, a one mile race that she completed in 12 minutes at age 4 1/2. Since joining Frontrunners in 2008, RayK has realized the joy of running with teammates who continue to challenge her and support her running.  Ned Russell joined Front Runners last year after moving to New York from Hong Kong. He has been a distance runner since High School but only ran his first marathon in Virginia Beach last year. He enjoys training with the club and looks forward to becoming more involved this year - especially helping to organise a successful slate of Out of Town Races. You can usually find Ned at Saturday fun runs and Monday night swimming. He plans to run the Cincinnati and Chicago marathons this year and hopes to train for his first triathlon. by Kelsey LouieWhich Part of My Foot Should I Land on When Running?   Most runners are heel strikers, but most sprinters run landing on their toes. Forefoot strikers are in the minority, by far. So, which is best? There are advantages to each. Heel StrikersMost of us heel strikers by design so we can pronate as we roll through our stride, which is a natural cushioning bio-mechanic. Being a heel striker stretches the calf muscles and puts less stress on calf muscles and the Achilles tendon.  But, it contributes to over-striding and slower running caused by the braking action.  If you land on your heels, you are stopping your forward momentum and causing undue stress on your knees.  Overstriding and braking wastes energy and may cause injury. Forefoot or Toe StrikersA forefoot strike limits pronation, thus denying you one of nature’s cushions, so it is recommended that forefoot strikers wear cushioning shoes.  Being a forefoot or toe striker places less stress on knees and ankles, causes a reduced stride and contributes to better form, and faster running, However, it keeps the calf muscles contracted, contributing to shin splints, Achilles tendinitis, and muscle pulls.  A forefoot strike generates more power, thus enabling faster running, but isn’t as efficient as heel or mid-foot striking. That’s why sprinters always "run on their toes."  Few marathoners are forefoot strikers.  Landing on your toes causes your calves to do too much work, which can lead to shin splints. Running on your toes can also lead to bouncing, which is an inefficient way to run. Mid-foot StrikersBeing a mid-foot striker gives you better shock absorption due to a bent-leg and less stress on calf muscles, Achilles tendon, IT band than toe-strike.  On the other hand, it places more stress on the calf muscles and Achilles tendon.  A mid-foot strike is a good compromise between running efficiency and injury risk. Foot strike is only one factor that determines how fast you can run over any distance. Generally, the longer the distance, the less important the power of forefoot striking is and the more important is the efficiency of heel/mid-foot striking. If there is one thing you change in your running, don’t focus on your foot strike, but rather on where your feet land relative to your body.  For example, being a heel striker isn’t necessarily bad because you land on your heel, but if you are over-reaching and throwing your foot out in front of you, then it can be problematic.  Also, your foot strike should change based on the type running you are doing, i.e., sprinting vs. long-distance running.By Zander Ross These days man knows the price of everything and the value of nothing. Let’s just say that sometimes we in the world of abundance take small things for granted. It takes stepping outside the box to appreciate the value of small things. Richard Ervais brought some of his running buddies, two men and two women, originally from the Philippines now working in Saudi, to our latest marathon in Dubai - all of them trying for their best time at 26.2 - for some their longest run ever. Richard asked me to bring a box of Roctane, a form of Gu, for his runners who never experimented with this. Jerry at Urban Athletics graciously gave me a nice discount simply for being a Front Runner. (Take note: if you need running gear, tell him you’re with FRNY and, voil?, discount!) They all ran incredible times, including a BQ from one of the women. And, as novice marathoners! Richard gave them good instructions, which they followed exactly. �After the race I heard repeatedly how good the Roctane made them feel and how much energy it gave them.  Psychological? Maybe! But the point here is for you, if you’ve never tried any of these gels, to go ahead and experiment to see what effects they have-preferably before you run an important race. Let me give you a few brands to check out: Roctane, by the guys who make Gu. I find Roctane a little more tolerable, thinner, less sweet and a more pleasant taste. At only 100 calories, it gives a good punch with 25g of carbs, and only 5g of sugar, and the best, 55mg of potassium. It is recommended to take one 15 minutes before the race, and one every 45 minutes after. Gu, thicker and sweeter, is sometimes a bit tough to swallow while running. Hammer Gel, one of Tim’s favorites, at 90 calories, it gives you 22g of carbs, only 2g of sugars and 20mg of potassium. I also think Hammer Gel is a good gel easy to ingest, easy on the stomach.  Finally, Power Bar Gel, hmm ... not my fave at all. At 110-120calories, this gel contains some fat in some of the flavors, 200mg of sodium, 28g of carbs, no protein and 10g of sugar. Remember: "One second on the lips, a lifetime on the hips!" I find it too sweet, and a big amount of gel, when most of the others are about 1.1oz, Power Bar Gel is 1.44oz .... HUGE! Let’s learn from Carie, Sally, John and Eduardo’s experience in running their incredible times at the Standard Charter Dubai Marathon. Remember a small, insignificant gel, the words of an experienced runner, a source of energy, inspiration and hope, and let us not take small things for granted in the future. All five demonstrate that experience and good instructions are the keys to success. That’s all for this time my fellow runners, and as always remember: Trip a KenyanBeat a KenyanBE a Kenyan WELCOME TO OUR FAMILY Jillian Ternosky - By Sandi Rowe Member since January 5, 2011What brought you to Front Runners?After 6 years, I wanted to have a sense of community here in NYC. I think I’ve finally found it. :)When did you start running?I started seriously running 2 years ago. (Why didn’t anyone tell me it’s addicting?!)What is your favorite distance or race?My favorite distance is SHORT! 100m anyone?! In all seriousness, since running my first marathon last year, I’m kinda hooked! I can’t wait to do it again!What is/are your running goal(s) for 2011?My goal for 2011 is to run a half marathon around 1:45ish and to run a marathon in 3:50ish.What is your favorite post-run/workout treat?I love sweets. Chocolate. candy. anything. if it’s sweet, I will eat it. Peanut Butter M&M’s are my kryptonite.What is your relationship status?single. single. and oh yes, single.How do you spend your days?I listen to music ALL DAY. it’s my job. Someone’s gotta do it! And then I’m usually drinking wine by night.Besides running, what else do you like to do for fun?CONCERTS! I go to shows as much as possible. I love live music. It’s my passion. I’m always looking for concert buddies. Any takers?!Some of the girls pass the time during longer runs by playing games. One such game is "Two Truths and a Lie". It’s your turn:I hate cats.I don’t own a TV.I mowed lawns for 6 years. Disney Marathon and Half-Marathon - Dane Grams and Timmy WilsonWho knew the Disney Marathon Weekend could be such a Gay Extravaganza? A few weeks ago Dane Grams & Timmy Wilson embarked on their annual winter marathon weekend.  Here they share a little insight on running Disney. Timmy: "Once again, Dane Grams and I were looking for a January marathon in a warm, flat, gay location and we decided that Walt Disney World in Orlando, Florida fit the bill!  Our other partners in crime included Daniel Guralnick and Tim Guscott.  Special guest appearances included Beth Strickland and Dane’s mom! Dane:  "Timmy and I arrived late Thursday night and were whisked away onto the Disney Property via our complimentary hotel shuttle--The Disney Express.  Tres chic!  We stayed at the economically priced Disney All Star Sport Resort (half the price of our clothing optional outpost in pheonix last year).  But it did have lots of gigantic fake sports paraphernalia around, if you’re into that.  And Timmy was I can assure you." "First thing Friday morning, we ran to the expo to pick up our bibs and shit.  We ended up running four miles, too much, mostly on a highway.  We decided we wanted to stop at McDonalds for breakfast--but we feared that they switched over to lunch at 10:30am...so we bolted.  I never saw Timmy run so fast...my god.  We made it though.  And upon returning to our hotel, there was a text message from Beth-’did I see you guys running dow the highway?’  Hysterical." Timmy:  "On Friday, Dane and I explored Epcot with his mom and some of her friends.  I felt like I was hanging out w/ the Golden Girls (with Dane as Sophia).  Epcot is great.  I loved seeing what people in the early 80’s thought 2005 would be like." "Saturday was the Half Marathon which Beth, Daniel, Tim and Dane ran.  Running the ? that day and full marathon on Sunday is what’s called "The Goofy Challenge".  I call it f’ing crazy.  Tomato, Tomahto." Dane:  "We were all up at 3:30am--and Timmy slept in.  I call it lazy." Timmy:  "Sunday’s Marathon was fantastic!  It starts at some ungodly hour like 5:30am, but despite that early start time, lots of people are out to cheer you on as you run through all 4 Disney parks.  That includes pretty much every Disney character you can think of.  I was hoping to get a picture w/ a cute Disney Prince along the way, but they were all a bit rotted!  I’m going to have a word with their casting department.  But Dane’s mom and friends were great support �at mile 21--although for a minute I thought they were the wicked step sisters." Dane:  "In all seriousness, it was an amazing race.  One of the most fun and best organized I have run.  We are almost certain we are doing it again next year!" Timmy:  "We spent Sunday afternoon drinking by the pool and freaking out straight tourists with my relatively scandalous swimsuit.  Though in my defense, it wouldn’t even raise an eyebrow on Fire Island." Dane: "Girl, there were children.  They had a security guard assigned to the pool area." Timmy: "If you run the full marathon, you get a free entry into any single Disney Park on the Monday after the race.  Ever the smart shoppers, Dane and I took advantage of this offer and visited Disney Studios (formerly MGM Studios) and took in the abbreviated Disney shows and rode pretty much all the rides (including Tower of Terror twice!).  That night we had a fancy Sushi Dinner at the nearby Westin hotel and ran into Rachel Kliegman and her mom!  It’s a small world after all..."The End.  New Shoes by Jonathan Warner click to view larger Wintertime is base training time for triathletes!  Use February to build an aerobic base, do strength training, and perfect your technique in the pool and on the track.  Focusing on these disciplines now can pay major dividends when race season -- it’ll be here sooner than you think!   Base Training: Keep running, but slow it down! Extended aerobic (versus anaerobic) activity trains your body to improve oxygen transport and increases the efficiency of your muscles’ energy utilization. Our monthly 2-hour spin workouts are also an excellent opportunity for a slow aerobic workout.  So are the long runs, check the calendar for the club schedule.   Work on Technique:  Feel like you could use some pointers in the pool?  Join Koach Kent at our Monday night swim workouts for some tips on how to improve the efficiency of our stroke.  Utilize Tuesday/Thursday night track workouts with Kelsey to perfect your form on foot.  Be careful not to increase volume and intensity at the same time, or too quickly.  Talk to a coach before changing your training plan.   Strength Training:  Hit the gym!  The most effective type of strength training program for a triathlete incorporates a single, very high intensity set for each muscle group. This stimulates the desired strength increase without building huge muscles or using up too much time or energy that we need for swimming, cycling, and running.  Do this the day before an active recovery day.   For more information on workouts, races, or a bit of motivation, e-mail Mike or Rachel at multisport@frny.org. FRNY BOARD MEETING MINUTES January 10, 2011 Click here for the minutes from the meeting of the FRNY board on January 10, 2011. The next meeting will be next February 7, 2011 starting at 7pm at the home of Andrew Butler: 327 St Nicholas #3J @ 127th Street. Please RSVP to mbjenkins@gmail.com if you plan on attending. In This Issue The Starting LineUpcoming EventsProfile of the MonthOut of Town Race Coordinators!Koach’s KornerGadgets n’ GearWelcome To Our FamilyAround the WorldNew ShoesMulti-SportFRNY Board Meeting MinutesDecember BirthdaysWelcome MatKitchen TalkAbout the Next MileQuestion of the MonthSupport FRNYColumnists February Birthdays Tom Malcolm 2/1 Benjamin Milligan 2/1 Harris Mylonas 2/2 Richard Platt 2/2 Edward Kennelly 2/8 Les James 2/9 Matthew Howe 2/10 Robert Raimo 2/10 Ethan Hanabury 2/11 Gregg Hansbury  2/11 Hubert Comtois 2/13 Richard Joers 2/13 Thomas            Wu 2/14 Steven Yeary 2/14 Diane Lowy 2/15 Da Ping Luo 2/15 Bridget O’Driscoll 2/15 Matt Pych 2/15 Kevin Smith 2/15 Scott Gfell 2/16 Andrew MacPhail 2/16 Lenore Beaky 2/17 �Patrick Guilfoyle 2/17 David Swinarski 2/17 Robert Burns 2/21 Joseph Gutleber 2/21 Dennis Bodden 2/22 Benjamin Corbett 2/23 Bernie Janelle 2/23 Nathaniel John-Grose 2/23 Thomas Jones 2/24 TJ Storch 2/24 Gabriel Benroth 2/26 Kimberly Greenberg 2/26 Mark Nelson 2/27 Sang In Woo 2/27 Naomi Starr 2/28   Welcome Mat (New in the Month of January/February) Jillian Ternosky Keith Davis Daniel Randolph Scott Fitzgerald Ashley Marsh Thomas Hammer Michael McCutcheon John Tobin Brigitte Paulick Susie Conwell Tim Poulin Danny Lin Frederick Sheedy Laura Levenstein Giordano Fusco Richard Johnson Tomer Benyair Mark Liu Benjamin Wymer Benjamin Crumley Joseph            Baker Ian Fisher David Gibbs Scott Rubman Giovanny Leon Kitchen Talkrecipe of the month by Chris Stoia Dill and Lime Fish Burgers Burger Ingredients 8 oz. boneless fish fillet, perch, sole, flounder etc.3 scallions, chopped1 tablespoon fresh dill2 teaspoons fresh lime zest1 tablespoon lime juicepinch salt & ground pepper1 egg, beatenvegetable oil, for cooking Dressing Ingredients 1/4 cup low fat mayonnaise1/4 Greek yogurt2 teaspoons capers 1. For dressing, combine mayo, yogurt and capers.  Refrigerate until ready to serve. 2. Process fish in processor until smooth.  Stir in scallions, dill, lime zest and juice, salt, pepper and egg.  Make 4 patties about 1/2" thick. 3. Heat oil in frying pan and cook patties 2-3 minutes on each side. Serve hot with dressing. The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org  Board Of Directors Megan Jenkins President president@frny.org  Dave Lin Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees PhotographyTed Paszek BreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetTBD DesignKatrina AmaroJohn MacConnellSandi Rowe  Annual Report Megan Jenkins, co-chairSeth Richardson, co-chairDavid LinDa Ping LuoAnthony NgSandi Rowe Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon TBD MembershipDa Ping �LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org Pride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Question of the MonthWho is your favorite track star?Usain BoltFlo JoCarl LewisJessie OwensKelsey LouieSomeone else?Click here to answer  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Jonathan Warner Dane Grams and Timmy Wilson Chris Stoia Kelsey Louie Zander Ross Sandi Rowe Rachel Cutler Janice and Fred Pfaff � 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, 2011 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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Thanks to its many, many dedicated volunteers, and to our active and inspiring membership, FRNY has had an exciting year of racing, running, training, socializing, swimming, biking, and traveling. I cannot possibly list everyone here in this letter who makes FRNY run (I do have a word count limit!), but I do want to thank especially the 2011 board: Sandi Rowe, Dave Lin, Dan Gallagher, Anthony Ng, AJ Stachelek, and Andrew Butler. The club is fortunate to have Sandi, Dave and Anthony back again next year, while Dan, AJ and Andrew, three extremely dedicated board members--who took on the bulk of Saturday morning duties this past year--will be missed. For the new year, we are lucky to have an infusion of new energy to the board. I’m pleased to welcome Seth Richardson as secretary, and Gemma Sanz de la Serna and Matt Kovich as directors-at-large.  I also want to acknowledge the hard work of our coaches--Kelsey Louie, Chris Stoia, Darin Soler, and Kent Lau; our race captains, Janice Jabido, Steve Waldon, Michelle Nolan, Mike Grzelecki, and Bernie Janelle; and our multisport coordinators and USAT-certified triathlon coaches Rachel Cutler and Mike Terry.I want to take this opportunity to thank my lovely fianc? who did not get thanked nearly enough throughout the year. Blossom has had the patience of a saint when it comes to FRNY. She doesn’t just tolerate this whole presidency thing, she is truly along for the ride with me and a partner in every sense of the word, for which I am immensely grateful.   We have a few more events coming up before yearend. FRNY will celebrate the holidays with our long-time partner, the AIDS Service Center, on December 17 with a drive to replenish ASC’s food pantry and clothing closet. Please join us by bringing a contribution of non-perishable food or gently-used clothing to Rutgers between now and December 17. On December 17, ASC will come pick up everything we gather. That morning, instead of having our usual breakfast rent collection, every dollar we collect will be given to ASC. On the same day, the annual FRNY Women’s Holiday Potluck Party, which is open to all Front Runners, regardless of gender, will be held from 6 to 10 PM at the home of Rachel Cutler on Prospect Place in Brooklyn. Details will be coming soon on what to bring and how to RSVP.Don’t forget to save the date for our Tenth Annual Awards Night: Saturday, January 21, 2012 at Union Theological Seminary, 3041 Broadway at 121st Street. Cocktail hour starts at 6 PM, with dinner and awards at 7 PM. But for those who are eager to get a headstart on 2012 - tickets are on sale now.   Megan Jenkins Officers of the 2012 Board of Directors of Front Runners New York were announced following the conclusion of voting at the meeting following the Saturday morning fun run on December 3, 2011.  Megan Jenkins was elected to a second term as president. Also returning to the board were Sandi Rowe in the position of women’s vice president, Dave Lin as men’s vice president and Anthony Ng as treasurer. Seth Richardson was elected secretary, and Gemma Sanz de la Serna and Matt Kovich were elected directors-at-large.   Congratulations to the new and returning board members! The FRNY Board is pleased to announce that starting in January 2012 we will be implementing a new system to recognize �those Front Runners who have demonstrated the highest levels of commitment to the team and to racing. Under the new system, there are two awards available: the FRNY Team Participation Award and the FRNY Club Racing Award.     FRNY Team Participation Award There are seven buckets. Each runner must complete all seven buckets (14 races total) by December 31, 2012. A race can only count once. Members are responsible for reporting to the race captains their completion of any bucket. NYRR Points Races: Must run six (6) NYRR points races (these will be announced by NYRR in February 2012 after the Club Council votes on the points races. Relays: Any one (1) FRNY-supported relay, on a team consisting of at least 50% Front Runners. Eligible relays are (only) VCTC 2x2, Cherry Tree Relay, Reach the Beach, the Cape Relay, and the NYRR 10x5x200. FRNY will publish information, on our website and in the weekly FR Gram, regarding upcoming relays.FRNY races: must complete 2 of the 3 from the following: Pride Run, FRNY XC Meet, FRNY Track Meet. The dates of these events will be published as far in advance as possible.Long-course running. Must complete one (1) marathon or Half-Ironman triathlon. Alternatively, must complete three (3) half-marathons and/or Olympic distance triathlons.NYC Club-sponsored race. Must complete three (3) races organized by an NYRR-recognized local running club.  FRNY will publish information regarding upcoming races on our calendar and in the weekly FR Gram.Non-traditional/specialized running. Must complete one (1) non-traditional/specialized running race. Includes trail/cross country race, adventure race, ultra, track, or multisport (running + swimming and/or biking). Volunteering. Must volunteer twice (2) during the year for FRNY. Eligible opportunities include Saturday morning bageling, the Pride Run, the 24-mile water station, pasta dinner or pancake breakfast, the FRNY cross country meet, the FRNY track meet, and other opportunities that will be announced throughout the year.  Athletic Achievement Award The eligible races for this award are limited to the ones designated by NYRR’s Club Council as Club Points races.  All members will be scored in new, five-year age groups (24 and under, 25-29, 30-34, etc., up to 70+). Age groups are based on a member’s age in their first eligible race of the year. All races, with the exception of the NYRR Club Championships, will be scored as follows:    1st place: 15 points 2nd place: 12 points 3rd place: 10 points 4th place: 8 points 5th place: 6 points 6th place: 5 points 7th place: 4 points 8th place: 3 points 9th place: 2 points 10th place or lower: 1 point Did not run: 0 points   The Club Championships will count for Double Points (30, 24, 20...).  At the end of the year, runners will drop their two lowest scores, including zero-scores for not running a race.  Thus, if a member runs 9 out of 10 points races for the year, the member’s top 8 races will count.   Finally, in order to be eligible for an award, the member must have volunteered at least one time during the year for the club in any capacity (bagels, bag watch, timing, pasta dinner, etc). However, volunteering will not earn any points.    We look forward to a wonderful and exciting year of racing ahead! All FRNY programs are managed and organized by volunteers who give generously of their time. Race Captains are among the most committed of our volunteers: they answer numerous emails, share the writing of race reports, help one another edit race reports, encourage racing for the team, and advise the board on FRNY’s annual awards. Race Captains work year-round for FRNY. If this sounds like a job that you are interested in, please submit a statement of interest to FRNY president Megan Jenkins via email with the subject "Race Captain 2012" by December 15. In your email, please answer the following questions in about 500 words or fewer:Why are you interested in being a Race Captain?What is your vision for the position, or, what will you bring to the position that is new or different?What do you think will be the most challenging aspect of being a race captain, and how will you deal with that challenge during the year?Race Captains are appointed annually by the president of the club. by Kelsey LouieRunning in the ColdEven though it hasn’t been too cold yet, it’s not too early to prepare, especially if that means shopping!  While I write about this every year, questions still come up from new runners, people who have decided to run outdoors this year, or people who simply forgot.  Follow a few �simple rules, and you can run outside in the winter, and maybe even enjoy it! Most importantly, allow for adjustments based on the cold weather.  Your body will warm up more slowly, so start off a little slower than usual and ease into your pace more gradually.  Consider getting your muscles warm while you are indoors prior to a run--hot shower, sauna, indoor exercise.   Shorten your stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling, or straining muscles. You should avoid running on snow or ice when you can.  When you can’t avoid it, try to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance of slipping.   What to Wear:As much as 30% of your body heat is lost through your head and extremities, so wear a hat and gloves. Mittens are a good choice on colder days because your fingers will share their body heat. Consider using hand warmers on really cold days. You should dress in layers.  The layer closest to your body should be made from a synthetic wicking material.  This will wick the sweat away from your body, keeping you dry and warm. It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet.  You should have an outer, breathable wind- and water-proof layer.  This layer should protect you against wind and precipitation, but at the same time allow both heat and moisture to escape to prevent both overheating and chilling.  On very cold days, you should have a middle layer made of an insulating material. This layer should continue wicking moisture away from the skin. Your legs generate a lot of heat so you don’t need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material. You may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants on extremely cold days (factoring wind chill.)  Jerry Macari, owner of the running store and coach of the team, Urban Athletics, believes that you only need two layers up top and one on the bottom.  Try to avoid puddles, slush, and snow when running in the winter. This will leave your feet wet and cold.  Look for a running shoe with as little mesh as possible, to avoid wind and water getting to your feet.  For socks, don’t wear cotton socks (in warm weather too) when running because they won’t wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics. After all this, realize that you will warm up once you start running, so you should feel a little bit chilly when you start your run. A good rule of thumb is to dress as if it’s 15 degrees warmer outside than it really is. If you follow these simple rules you can run outside all winter!  Koach KelseyBy Mike Terry and Rachel Cutler   The 2011 triathlon season is over but we’re looking forward to another exciting year for Multisport in 2012. One reason 2011 was a landmark year for FRNY Multisport was the record number of Front Runners that completed an Ironman-distance triathlon!  Just ask Onesimo DeMira, Victoria Ewing, Tim Guscott, or Mike Terry--all took on their first Ironman this year and had fantastic results.  (Some of them have already signed up for another one!)  Each one of them will tell you--getting ready for the 140.6-mile monster takes several months of very disciplined training. It’s really a lifestyle!What’s more exciting is this record four FRNY Ironman performances in 2011 will be eclipsed in 2012 when the Ironman U.S. Championships roll into New York City!  Mark August 11, 2012 on your calendar: we will have an astounding 10+ Front Runners competing in the race that day!  Even more exciting--it will be the first Ironman for nearly all of those FRNY triathletes. Be on the lookout for opportunities to support those athletes next spring/summer as they train intensively for the race. Additionally, we are already coordinating race day volunteer opportunities for FRNY to allow our whole club to share in the excitement.  Get ready!Are you starting to get Ironman-curious?!  The decision to take on an Ironman has to be made many months out--sometimes years--from race day.  There are still a handful of Ironman-distance races with openings in 2012.  Since most athletes need at least 5 months to prepare for the race, it’s best to make your the decision now if you plan to race next year.  If you’re not quite ready to take the plunge, think about targeting a race in 2013.  Most Ironman races open for registration exactly one year in advance of race day and many sell out within minutes.  It’s not too early to start researching race options for 2013!  Be sure to monitor active.com closely for registration details. Still not sure?  Ask one of our veteran Ironmen (or Ironwomen) to share about their experience.  Every Ironman loves to tell their story--and every Ironman story is different!   Protein - Eating the appropriate amounts is a critical way to avoid sarcopenia.  By Miles Harter  Protein builds new cells, maintains tissues, synthesizes enzymes, assists in muscular contractions, and acts as an energy source (who knew?).  Protein is the only macronutrient (the others are carbohydrates and fat) that we absolutely need.  And as we get older, we need to increase our protein intake.  In eating sufficient protein each day, we will have thicker hair and stronger nails. Protein, like fat, is an appetite suppressant, and can boost the immune system. How much protein a day do we need?  Well, because of our bioindividuality, the answer depends on our current �weight, goals, and level of physical activity.  Very roughly, the answer is 80 to 100 grams a day, but you are welcome to contact me (at wmilesh@hotmail.com) and I will provide you a more tailored formula.   The building blocks of protein are amino acids.  Especially noteworthy are Essential Amino Acids (EAA) and Branched Chain Amino Acids (BCAAs).   There are nine EAAs - think PVT. TIM HaLL - Phenylalanine, Valine, Threonine, Trytptophan, Isoleucine, Methionine, Histadine, Leucine, and Lysine).  Certain foods have just some EAAs and other foods have other EAAs.  A "complete" protein food means that the food (or two foods combined) has all of the needed essential amino acids.  Examples are rice and beans (rice is low in lysine and beans are low in methionine), almond butter and whole grain bread, legumes and nuts or seeds, and chili beans with caraway seeds.  Animal products, amaranth, buckwheat, quinoa, and soybeans all contain complete proteins. Second, there are BCAAs - three of them, leucine, isoleucine, and valine.  The BCAAs are metabolized in the muscle  rather in the liver, so they can be relied on as an energy source during exercise, they can prevent premature muscle breakdown and help in muscle repair, promote better exercise efficiency and exercise capacity, and decrease inflammation after exercise.  That’s why it is really important for us runners to experiment with the new gels that also have BCAAs. And if you are still reading, sarcopenia is simply the loss of muscle!   Returning by popular demand....and because it’s good info:Oh Yes!!! Oh No!!!Picture this... Paris, Charles De Gaulle Airport...sometime last month...He was tall, I was not.He was super good looking, I was not.He was blond, I was not.He had beautiful green eyes, I did not.He had lots of muscles, I did not.He had a killer smile, I was shocked...when I noticed it was directed to me.Oh yes!!!Closer and closer we inched to the X Ray machine. He looked at me, and smiled again, he looked down, and took off his shoes and put them on the x ray belt. He turned, looked back at me again with those beautiful green eyes, which could make any strong man weak in the knees.He looked straight into my eyes as I was taking off my shoes. His eyes, slowly and sensually moved down....and then, right there, that very instant, I saw his green eyes narrowed and sharpened and getting huge with disappointment, disbelief and horror...What?... What was he seeing?....Oh No!!! A HUGE hole in my socks!!! The horror!!! The embarrassment!!! The knees were once again weak, but this time with sadness and shame, as I saw him hurrying away as fast as he could from the "Holey" man.Could this also happen to you? Oh yes!!! It could!Well let’s say that was a sad occasion that could have been prevented. Socks are almost always hiding and unappreciated, right! Not if you are a runner, and as a long distance runner, even more, because you will be in them for a long time.They may not seem important, but socks are probably the second most important equipment in a runner’s stash, after shoes.Socks can make or break a performance, and they could even be responsible for missing future races or training runs.Here’s some important advice about what to look for in a sock. Choose socks made out of cotton, and you will be crying for weeks to come. Once cotton gets wet, it stays wet. If you step in a puddle or sweat, that moisture won’t go away. 100% cotton socks will keep your feet cold in the winter, and cause blisters in the summer.Choosing the right socks shouldn’t be too difficult. Synthetic materials, such polyester, acrylic and CoolMax wick away moisture. For cold weather, choose wool blends, such as SmartWool. In the heat, double layered socks, like Wrightsocks, prevent blisters and other discomforts.Ok, some runners like to wear thicker socks, for more cushioning, others prefer very thin socks, for a lighter feel. As I said before, socks are the second most important equipment you need to choose,  so when buying shoes, take the socks you will be running in, with the shoes you are buying, sometimes, if the socks are too thick, you might have to go up half a size on the shoes. I said that socks are unappreciated, but are they?For all of us reading this, I know we don’t think that way, because we probably learned by experience. I always used very thin socks, but last year Jerry at Urban Athletics urged me to try these socks called FEETURES. I was skeptical at first, even after several runs. But I have to say now, that I love them. They keep very snug to my skin, they stay dry and cushioned after many miles. Take a look at them, at Urban Athletics, in fact if you buy a pair of shoes at UA, they will give you free socks, your perfect opportunity to try The FEETURES. See the expert at UA, Jerry is super knowledgeable about them, and will give you lots of guidance, and probably even free socks!Stay, cool and injury free with the right equipment this training season. As for me, losing the green eyed God, well, lesson learned, "Holey Man" no more. And as always, remember my running peeps:Trip a KenyanBeat a KenyanBE a KenyanI was there.... He was gone...ZanderAll members in good standing are invited to attend all FRNY board meetings. The next board meeting will be scheduled soon. Minutes from the November board meeting are here. The budget as of November 30 is here.       Profiled by Rob Lennon   When Josh Korth finished this year’s New York City marathon in a blistering 2:46:59 to �place second out of the 139 Front Runners who toed the line that day - and an amazing 20th overall for his age division - his reaction defied expectation. "I was a little bummed," he said the day after, "but I will run another marathon in two to three weeks for redemption." You see, Korth had actually been gunning for a PR by breaking the elusive time of 2:40 (approximately 6-minute pace). An endlessly enthusiastic and determined 23-year-old, Korth marked his calendar and set his eyes on November 26th and the North Central Trail Marathon in Baltimore County, Maryland. Capping off a racing year that can only be described as spectacular, Korth did not merely meet this goal with a mind-boggling time of 2:39:34, he won the entire marathon - finishing first out of 423 runners!    It would be very easy to pigeon-hole Korth as a young, cute, fast diva - the Front Runner flavor of the month. Seeing Korth waltz into an FRNY happy hour outfitted in fur and cashmere or sporting his glam body capriciously on the sands of Fire Island (photo evidence below) certainly helps flesh out the first two attributes. And Korth’s litany of accomplishments since joining FRNY three years ago - including splashing onto the scene as Newcomer of the Year for 2009, partaking in some of the winningest relays in recent times and having, in 2011, one of the best long distance racing spells in club history - clearly showcase his rock star status as a runner. But Korth also finds strength in family, cherishes religious tradition, and has pursued a career in public service. Ultimately, it is Korth’s highly developed sense of individuality and fierce self-possession that set him apart as a runner and as a person and allow him to prove time and again that it’s wrong to apply labels - even on the finest of things.       Korth had broken the Front Runner mold from day one. While the average newcomer gingerly pokes his or her toes into the club’s waters at a Wednesday night or Saturday morning fun run, Korth chose an Armory workout for his cannonball of a debut. After running for a while on his own and churning out a 1:21 at the Brooklyn Half at the tender age of 20, Korth decided he missed being part of a team. (As a 12-year-old swimmer, team workouts and dedication vaulted Korth to 25th in the nation in the 50-yard backstroke.) After searching the website and reading some profiles, he decided to take the plunge. "I took the train ride up to Washington Heights which was pretty foreign territory for a devout East Villager," Korth remembers, "and I almost turned around and headed back downtown when at first I could not figure out my bearings." Korth admits to feeling a little intimidated by club members as well, but he knew that if he stayed the course, things would improve.               In no time flat, Korth became a fixture at speed workouts and a top finisher at local races of all distances. "Josh and I became fast friends, but only because he is young, and cute, and fast - and I like to keep my enemies close!" jokes Derek Petti, who has run many different relays with Korth, including the ultra version of Reach the Beach. "He’s supportive, generous, always positive and hilarious," adds Petti. Proof of that golden-hearted camaraderie came in the 2009 RTB relay when teammate Darin Soler took a wrong turn in his final leg due to lack of clarity in the course markers, leading the team to a 15-minute detour. (They had been going stride for stride with another FRNY team at the time.) "After Josh finished his last leg (in sub-6 min./mile pace), he returned to the van with his characteristic smile," remembers Petti. "And he told Darin that it was OK; we had done all we could have done."   Korth credits his amazing parents for his deep sense of values, his unshakeable self confidence and his civic-mindedness. Korth’s father, Terry, runs a successful construction company with his brother and instilled his two sons (Josh and his younger brother Jason) with a strong work ethic throughout their lives. His father was also president of their local temple in Potomac, Maryland and is now on the board of the Jewish Council for the Aging. But family always came first. In fact, when Korth told his father that he wanted him to come home earlier from work, he listened and made it a point to be more present in his son’s life, even traveling with him on some weekends to see plays like Wicked, The Producers and The Lion King in New York City.     Korth counts his mother Debbie as his best friend. In fact, he still speaks to her on the phone at least once per day! Growing up, Korth treasured their car rides to and from swim meets and practices, which formed a large part of his young life, because he and his mother would have high quality personal conversations. "That was our real bonding time growing up," he says.       Swimming helped Korth grow in many other ways. He credits all his time in the pool and long and steady workouts with giving him the patience and the balance to be the solid long-distance runner that he is today. But let’s not get ahead of ourselves. Korth swam for his entire high school career and matriculated at NYU planning on parlaying his �considerable successes into collegiate athletics. Life, however, had other plans for young Korth. "I realized quickly that I was burnt out, took a year off and, like most college students, I gained weight and took up drinking," he shares.    If seeing a 30-pound increase on the scales did not provide the requisite wake- up call, busting out of his designer jeans certainly did. He had promised himself that he would run a marathon once he stopped swimming, and so, at 19 years old, Korth lined up for his first road race with his Uncle David in his mother’s hometown of Detroit, Michigan. Three hours and fifty-five minutes later he could call himself an official marathoner, and he was well on his way toward triumph in his new sport of choice.   "Running was cathartic, and unlike in a pool, I could experience the outdoors and see so many things happening," says Korth. That discovery really took him places. An avid traveler by design, Korth has played the keen observer of life and nature while on the run these last few years - a rainy cemetery in Prague, the castles of Budapest amid a torrent, and the steep climb of the Flatirons in Boulder, Colorado. Korth has broadened his world while honing his skills as a runner.   A quick survey of Korth’s major 2011 accomplishments meanders through an equally wide array of vistas. He PR’d in the NYC Half along the paths of Central Park and the streets of Manhattan in a time of 1:15:09, tore up the indoor track at The Armory with PR’s in the mile and 800-meter (4:36 and 2:07, respectively), broke the course record to come in first at the Fire Island 5K, ran a gutsy 2:41:36 at Grandma’s Marathon in Duluth, Minnesota, which was a PR before this past Thanksgiving weekend when he broke 2:40 in Baltimore County, Maryland.        What was Korth’s racing secret this past year? Kelsey Louie highlights Korth’s ability to be both tough and smart as key factors. "Josh sets a goal, often an aggressive one, and he goes for it," says Louie. "He’s also willing to make sacrifices and will review his game plan over and over again, tweaking it as his training progresses." But let’s not kid ourselves; Korth also has pretty highly defined competitive streak, and his desire to best others (and himself) has helped fuel his running success. In fact, Korth writes the names of those unlucky few who have said mean or discouraging things to him about his running on the bottom of his racing flats, so that he can prove them wrong by trouncing on their negative energy.   Korth distinguishes himself from most serious runners (particularly Front Runners) in his uncanny ability to switch gears between his running and his non-running lives. Korth has chosen a professional life predicated on thoughtfulness, patience and a devotion to others. Pairing his love of working with children with his interest in how the human mind interacts with the world, Korth enrolled in an Autism seminar while at NYU. This led to his volunteering at the LearningSpring School, a private institution for children with varying abilities along the Autism spectrum. "I think the draw to Autism for me is finding beauty in how their brains function," says Korth. "You are able to communicate and relate to kids that, by definition, should not be able to relate back to you."    Korth made deep inroads in this class and decided he wanted to continue in this field, approaching his teacher, Barbara Finnegan, about further opportunities. In a show of mutual appreciation and reciprocity, Finnegan helped bring him on as staff at the school, and Korth introduced her to Front Runners. Since joining the club, she has posted some of the fastest times in recent years for the women’s team.       "Josh got me to join Front Runners two years ago," Finnegan, a straight woman, notes. Korth noted that the club would look beyond the surface and still accept, embrace and encourage her. "He basically told me it was okay if I came and how wonderful everyone was and how much it would help my running."    Yes, a club for LGBT runners proved to be the most nurturing place for a speedy straight girl. Who knew? But then no one proves that you shouldn’t attach labels - even to the cutest, most sparkly things - more than Korth does.   Random Splits: Hollywood Crush? Jake Gyllenhaal Dream Vacation: "Bora Bora - I have done my research on which bungalows I want" Favorite Line from Clueless: "Shit you guys, I’ve never had straight friends before!" Next Running Goal: To run Boston in close to or under 2:35 �If I couldn’t run, I would take up... Skiing  What would you change about yourself? "I would try to think less; I think way too much!" In This Issue The Starting LineIntroducing the 2012 BoardNew Points System for 2012Want to be a Race Captain?Koach’s KornerMulti-SportNutrition NotesGears N GadgetsBoard MeetingProfile of the MonthDecember BirthdaysWelcome MatFRNY HistoryAbout the Next MileSupport FRNYColumnists December Birthdays   Fred Hemminger 12/1 Michael Gonzalez 12/2 Arturo Barcenas 12/2 Nick Franklin 12/2 Steve Traut 12/3 Jeffrey Caprio 12/3 Jessie Lopez-Garay 12/5 Paul Scheid 12/5 Sarah Ketchersid 12/6 Steven Wengrovitz 12/7 Steve Coffey 12/7 Jason Bailey 12/8 Thomas Kilgore 12/8 Bess Tortolani 12/9 Geoffrey Perry 12/9 Daniel Randolph 12/10 David Gibbs 12/10 David Mazza 12/10 Jill Crouther 12/11 Lupe Rodarte 12/11 Michael Walton 12/12 Angela Antoniou 12/12 Richard Ervais 12/13 Holly Brewster 12/14 Brendan Moroney 12/14 Ali Arain 12/15 C Tee 12/15 James Schmidt 12/15 Eric Shoen 12/16 Shigeki Mori 12/16 Ross Shuldberg 12/16 Tom Guthrie 12/17 William E. Ross 12/18 Robert Stolinsky 12/19 Argus Galindo 12/19 Ken DeCarlo 12/19 Jonathan Nietes 12/20 Michael Bunting 12/21 Daniel Medeiros 12/22 Donna Arabia 12/22 Rick Buckheit 12/24 Henry  Bolden, III 12/25 Daniel Guralnick 12/26 Bob Buckley 12/26 Peter Macari 12/26 Zoe Rosenberg 12/26 Keith Jameson 12/26 Manjunath Srinivasaiah 12/27 Stacey Cooper 12/27 Kenneth Majerus 12/27 Will Janensch 12/27 Matthew Graziano 12/27 Michael Arden 12/28 Philip Neumann 12/28 Glenn Nobel 12/28 Ricky Sim 12/28 Holly Neiweem 12/28 Thomas Zangas 12/28 Joshua Korth 12/29 Shane Ashbrook 12/30 Allen Durgin 12/30 Melinda Joubert 12/30 Welcome Mat (New in the Month of November)   �   Shannon MacgregorTimothy MeehanHolly NeiweemKevin HallAlan TrammellSuzanne UjvagiMichael CruzEdwin OrtizRusty TrumpLynn MalieManny RomeroScott ResnickZoe RosenbergKevin MazuzanJosh RupallDuke AkibaPaul ScheidMeryl WimberleyErica Weisgerber FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees Brooklyn Run  Peter Doebele Mike GrzeleckiMegan McDavidBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed Russell DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersMartha Marina DaoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant CoachBernie Janelle, Coordinatorlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn Whooleymembership@frny.org  Out of Town RacingTim Guscott Ned Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoBernie JanelleMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Kelsey Louie Rachel Cutler & Mike Terry Miles Harter Zander Ross   Rob Lennon   � 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, 2011 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 2011_FRNY DECEMBER 2011 NEWSLETTER_1108928285276.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 2011 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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But -- while the medals are nice -- the best thing about a track meet is the sense of community that is built over the course of a few days of competition. Our family of Front Runner track athletes mingled with athletes from Seattle, San Francisco, Vancouver, Colorado, and around the world. Many of us tried events we had never tried before, and some of us participated in a track meet for the first time ever. Some Front Runners even came along just to cheer and provide support.  As I was basking in the glow of having completed my first 400-meter hurdles race--cheered on wildly by 20 of my teammates and dozens of our new friends--I thought it’s possible that track is the best sport in the world. Where else do we get to make new friends, enjoy the sunshine, share snacks, and cheer on one another as we compete in our various events? Only later--perhaps when the runner’s high had passed--did it occur to me that it’s not only the track that offers such possibility. Track is what I love most, and it’s my favorite way to participate in Front Runners and in the sport of running, but we are all drawn to different aspects of running and for different reasons.   I was proud to tell everyone I met at the Outgames how many active runners we have, and how our members support one another so enthusiastically in track, distance running, triathlon, and, maybe most importantly, in life. I want to extend my heartfelt thanks to my travel companions to the Outgames. It was a pleasure to travel with such a nice group of people, and it felt so good to be a part of the best team on the track. Congratulations on all your many successes at the track and at the Vancouver Pride Run. Whatever your athletic endeavors, I wish you all the best, and I’m cheering for you, Wishing you all the best, Megan Jenkins     Wild Women Wednesday: 8/3/11 -- A special ladies’ night fun run followed by revelry at the Amsterdam Ale House -- as always -- suitable for men and women! Email Women’s VP Sandi Rowe for more information. FRNY Board Meeting: 8/10/11 -- All FRNY Board meetings are open to all members in good standing. Join us at the home of Martha Marina Dao, 245 East 93rd Street, Apt. 4L at 7 PM on Monday. The agenda is here.  RSVP to Megan Jenkins.   by Kelsey LouieWhy do people get injured, and how can I avoid it? Tim Noakes, author of The Lore of Running, has 10 laws of injuries. The most important one is that each injury progresses through 4 grades:pain after exercise and only shortly thereafterdiscomfort, not yet pain, during exercisesevere discomfort, now recognized as pain, and limits training and performancean injury so severe that it prevents any attempts at runningOne of the most common reasons why runners get injured is that, as a group, we are stubborn people. We often ignore the warning signs of a more severe injury. We decide to push through a workout despite pain, hoping to get one more workout in. Many long-term injuries could �have been prevented if we backed off of training and rested when we first noticed pain in the first stage. Other factors that may lead to injury are:Anatomical abnormalities (one leg being longer than the other, reduced amount of cartilage in the knee, etc.)Training errors Poor Technique/Form (a running form that causes extra torque on your knee)Inconsistent Progression (this also includes increasing your mileage too quickly or adding both high intensity workouts and large increases in mileage)Weekend Warrior Syndrome (people who run more than 75% of their miles in two days and push those workouts too hard) Lack of Cross Training (cross training will often strengthen the secondary muscles used in running)Improper warm up/cool down Warm ups should be specific to the activity you are about to do, and should turn on muscles. They should include dynamic movements, and not rely heavily on static stretching. They can also be used to correct imbalances (i.e., using a foam roller on tight IT bands before a run)Post-workout cool downs should include stretching tight muscles and correct muscle imbalances, i.e., foam rolling or massageMuscle imbalances make you prone to injury Weaker muscles cause the stronger muscles to carry an extra burden and this can overtax certain musclesTension, stress and lack of sleep, flexibility issues All of these can cause muscles to remain contracted. When muscles are in a continual state of semi-contraction, the smallest motion can cause a spasm There are no sure-fire ways to avoid injuries, but understanding the above can help. So, remember to:Listen to your body when it is tired or when the first signs of an injury appearWarm up and cool down properlyDo not add intensity and large increases in mileage at the same timeTrain consistentlyCheck your running form either in the mirror on a treadmillRemember to work out other muscle groups for balance and overall strength and fitnessStretch after workouts! By Mike Terry and Rachel Cutler  Late summer is a time when many FRNY Multisporters are confronted with a tricky question:    "How do I balance training for the remainder of my triathlon season with preparation for my fall marathon?"     Here are some ideas to help you manage these competing training schedules effectively:   Swimming and cycling workouts can be great opportunities to help your body rejuvenate between weekly long runs. Swimming and biking are both low impact activities that put relatively little stress on your joints and bones compared to running, while still building your aerobic fitness. Be sure to practice each discipline (swimming, biking, running), at least once every week, in order to maintain your overall readiness for a triathlon -- your strength (especially in the pool) will diminish very quickly if you allow more than a week to pass in between workouts. When building your weekly workout schedule, try to put your long run on a day that follows a tempo run and/or cycling workout.      Optimize your nutrition and rest. You put your body under a lot of stress when you train for an endurance event - and even more stress when you train for two!  Make training-conscious decisions about your diet meal-by-meal.  Ask yourself, "What can I eat for lunch to help energize me for swim practice this evening?"  "What should I have for dinner tonight to fortify myself for the long run tomorrow morning?"  Make every meal count - and always choose whole foods over processed ones.   You should also target to get 8 hours of sleep per night when you are training hard. This may not be realistic for many, but stay conscious of your rest and sleep patterns throughout the week. Take care of yourself!  Do not sacrifice sleep for a workout if it means getting less than 5 hours of rest for the night -- you are better off letting your body recuperate. Good rest is critical for injury avoidance.   Plan ahead and develop your hybrid training plan now. It’s natural for us to want to "hide" from things that we fear -- like a volume of training required for a marathon or long-distance triathlon. Take time to sit down with a calendar and develop your training plan now -- this will keep you responsible for your training through race day. Don’t let yourself cross the finish line wondering, "Now if I’d only trained a bit harder...or trained a bit smarter..."  If possible, schedule your marathon to be 7-8 weeks after your last triathlon for the season.   Now go for it, FRNY!   By Miles Harter    In my humble opinion, our first FRNY sports nutrition class was a tremendous success. Terrific discussion on lots of topics, including when to drink Gatorade --generally only during or immediately after a long race or run; why Coke is not quite as "evil" as Diet Coke; the benefits of drinking whole milk -- whether dairy or non-dairy, such as coconut, almond, or soy milk -- rather than skim milk; ideal meal frequency -- generally �just three meals a day, with adjustments for your goals and metabolism; why almonds, cashews or walnuts -- whether raw or as butter -- are vastly more nutritious than peanuts or peanut butter; and how to avoid hyponatremia and sarcopenia.   Everyone at the class was very receptive and enthusiastic (thanks to all!!), and I look forward to doing more teaching. In future sessions we will discuss Superfoods; surprising new research on good nutrition, optimal health, and high energy; and best approaches for eating before a long race or marathon. And if there’s enough interest, we can create classes on topics such as maintaining an optimal body fat percentage even while marathon training, the athletic nutritional needs of vegetarians and vegans (yes, there are vital extra necessary steps and precautions!), and the importance of weight training to overall good health.   Red Quinoa As to Superfoods, the term is completely unscientific and mostly subjective. No one nutritional organization or public health agency has determined what foods are truly Super. The term typically applies to healthy foods with a high phytonutrient content, but can encompass anything that an "expert" decides is good for you. My own Superfoods list includes these unusual and perhaps surprising delights: chocolate dairy or soy milk, made with pure cocoa powder, nutmeg, coconut, and cinnamon -- I have this every morning; quinoa -- the newest "super non-grain," with its high protein content; chili -with lots of red pepper and tomatoes; and dates, which really can satisfy a sweet tooth. Devon McSweeney - by Sandi Rowe New Member since May 16, 2011   What first brought you to Front Runners and what inspired you to join?   A passion for running first brought me to Front Runners; I also needed a change from running alone all the time -- it was getting monotonous. Plus, I really needed some gay and lesbian friends! After my first fun run, I was immediately drawn to the great group of people, and knew I wanted to be a part of that.    When did you start running? I’ve been running on and off since I was very young... it’s quite possible I came running out of my mother’s womb. I’ve always been very active in sports, and I ran track growing up, but I only started running long distances in the last year or so.   What is/are your running goal(s)? Completing the NYRR Bronx and Staten Island Half Marathons, and hopefully lowering my pace to under 9 min/mile by the end of this year. Eventually, I’d like to run the NYC Marathon.   What is your favorite distance or race? Right now, my favorite is the 10k...not too long, not too short, it’s just right.   What is your relationship status?  Single and looking ;)   How do you spend your days (i.e., what do you do to pay the rent)?  I work for the National Park Service at Gateway National Recreation Area. My job involves everything from government property and inventory to mailing contracts. Unfortunately, I don’t get to work outdoors much but I do have the NPS ranger uniform!    Besides running, what else do you like to do for fun?   When I’m not running, you can find me cooking in the kitchen, obsessing over music, dancing my booty off and drawing/painting.   I see you live in Brooklyn. What is your favorite thing to do in your borough?  It’s so hard to choose just one! I love spending summer evenings at Coney Island, drinking beers on the boardwalk, walking along the beach and watching the Friday night fireworks. Also, eating pizza in Brooklyn is a must -- I need my fix at least once a week.   What is one thing you would like to share that might surprise your fellow Front Runners?  I am absolutely horrible with directions and manage to get lost all the time (especially in Central Park), but I’ve come to enjoy it -- I don’t call it "getting lost" but "exploring."   Some of the girls pass the time during longer runs by playing games. One such game is "Two Truths and a Lie," it’s your turn...  I read 4 books at a time for varietyI don’t have a driver’s licenseI worked a job at the Grand Canyon scooping ice cream     Cindy Hearing and Bernie Janelle - profile by Dave Lin    One of the first things Bernie Janelle and Cindy Hearing tell you when you sit down with them is that they are completely different.  Bernie’s the extrovert, and Cindy’s the reserved one.  Bernie loves running, and Cindy says she only runs because she knows it’s good for her.  And whereas Bernie said there was "no way" she would ever move to New York, Cindy knew that she was destined for the Big Apple.   But somehow, after 17 years of being together, the two of them have made their differences work, becoming an inspiration to those around them, not only in their commitment to each other, but in their drive to excel at their sport and overcome the challenges life throws at them.Growing up in different parts of the country--Bernie in �Nashua, New Hampshire and Cindy in St. Louis, Missouri--the two of them lived somewhat parallel lives. Cindy did the "typical dyke things," such as playing softball, basketball and soccer. Although she never really had any interest in running, that all changed for her in the 9th grade, when Cindy developed a crush on her female PE teacher, who ended up becoming the coach of the girls track team.  After high school, Cindy moved to New York to try her hand in the music recording industry here.  And by the time she was 20, she was dating a girl she had met in Greenwich Village.  Bernie, the youngest of 10 children, was the popular and super-involved one in growing up.  Attending an all-girls Catholic high school, she was senior class president, president of the student council, captain of the basketball team, and active on the track, tennis and softball teams.  Interestingly, Bernie also had a crush on her gym teacher.  Although Bernie’s first relationship was with a girl when she was 13, after high school, she went back into the closet due to family pressure to live a traditional, straight life.  "After 8 years, even my family wanted me to divorce the man I married," recalls Bernie. In the early 1990’s, both Bernie and Cindy found themselves in New Hampshire. Cindy had finished college in Pennsylvania and was obtaining her law degree and Masters in Intellectual Property in NH.  Bernie had gone to undergrad at UNH and Springfield College.  She then received her Masters in Education Administration and Supervision at Antioch University, the New England Graduate campus. Bernie had also returned to New Hampshire to run her own education consulting business.  The two met in a women’s social group meeting at someone’s home. After that initial meeting, it was pure happiness forevermore.  Well, not exactly.  "On or first date, we had our first fight," recalls Cindy.  "We just butted heads the whole time.""I didn’t think we’d see each other after that," says Bernie."It’s just a miracle we survived," agrees Cindy (seemingly one of the few thing the two agreed on).The second date apparently went a little better.  Bernie called Cindy, said she just happened to be in the neighborhood, and brought over a cherry pie and a squeaky toy for Cindy’s dog.  But despite the baked goods and doggy toys, the beginning of Bernie and Cindy’s relationship had a rocky start.  Although they count their relationship as 17-years long, the first five years were pretty difficult, something Cindy attributes to the fact that she was hard to get to know and that she was constantly studying because of her joint degree program. "We definitely did not have Lesbian U-Haul Syndrome," explains Cindy. Bernie, though, had the patience to work things out, and thought that the "on again, off again" nature of their relationship actually helped to slow it down and allow the two to move at the right pace for them.    After Cindy finished her studies, the two decided to move to Boston--Cindy first, followed shortly by Bernie.  "By that time," recounts Bernie, "we knew we were going to make it work."  And after six years in Boston, that’s when the two decided to move to New York.  At first, Bernie was against the idea, wanting to go to San Francisco instead.  But through several visits to the city to see Cindy’s sister in Washington Heights, she eventually fell in love with the neighborhood.  And amazingly, while still a Boston resident, she joined New York Road Runners and decided she would one day run the New York City Marathon.Today, Bernie balances her training with a career dedicated to students as a special education teacher, coordinator and college advisor at Millennium High School in Manhattan.  Cindy works as an estate and business-planning lawyer for closely-held business owners.  And the two live in Washington Heights with their adopted 14 year-old terrier chihuahua, Cosmo.As for their running, this is another area where Bernie and Cindy differ.  Bernie was the first to take up marathoning, running the Jamaica Marathon in 2001.  Cindy at that time had no interest in the sport, and showed up to Jamaica, "in my cute bikini" just to cheer on Bernie.  But, says Cindy, when Bernie crossed the finish line, "she looked so happy, so I wanted to do one too."  So just a few months later, Cindy did her first marathon in Paris ("I wanted to go to Paris to shop!" she now recounts).Bernie was the one who found Front Runners.  She used to see FRNY at the races, with the women gathered around baggage area no. 5.  She remembers at the time "checking out" the FRNY ladies, and maybe being "checked out" by them. (Cindy says she doesn’t remember any of these details.)  But it took the two several years to finally take the plunge and join Front Runners.  At the time, both were deeply involved in Women About, a New York lesbian social and recreational organization where they both served as board members.  They were so active that they couldn’t find the time to join another gay organization.  But eventually, wanting a community that helped them develop their interest in running, they decided to sign up with FRNY in 2007.The first year or so found the couple easing their way slowly into the group. As the two started to become more serious about their running goals, they wanted to participate in more FRNY activities. What changed it all for Bernie were the Armory Indoor Track Workouts. Not only did the workouts help her to focus and increase her training efforts, but they allowed her get to know many of the other runners, especially the men.  At the time, men far outnumbered the women at the Armory, and Bernie notes in particular that the FRNY men were eager to welcome her and run with her during the workouts.According to Cindy, the fact that the two of them joined FRNY as a couple �made things difficult, since she felt that she and Bernie weren’t always recognized for their individual characteristics.  And asked if the two were competitive with each other, Cindy says that "for a while, it caused a lot of stress within the relationship because I would try to keep up."  But that all changed when Cindy started getting involved in the club’s Multisport program.  With the discovery of triathlons, she was able to spend more time on the bike, a sport that Cindy was truly passionate about. And while swimming didn’t start off easy for Cindy, fellow multisporter Alison McKenna notes: "Cindy has made an absolutely huge transformation in terms of her swimming from last summer until now (and will only continue to improve!)." Perhaps more significant, Cindy’s involvement in Multisport allowed her and Bernie to each have their own separate identities in the club. And what amazing identities they’ve had so far!  This past November, Bernie ran the Philadelphia Marathon in an inspiring 4:00:39, qualifying for Boston. She’s training now to race the Mohawk-Hudson Marathon in 3:58 on October 9th and will run this one in honor of her dad (her 8th marathon after 5 NYCs, Philly and Jamaica).  She also has thoughts of tackling an Ultra-distance race, maybe the Knickerbocker 60k.  Cindy recently completed her first one-mile ocean swim in Bradley Beach, NJ, and then she did her second one a week later!  She’s also planning to run the NYC Marathon again (her 7th after Paris and 5 NYCs).  And she’s signed up for the 2012 Ironman U.S. Championships in New York next August.This will be a busy year of training for Bernie and Cindy, but if anyone can step up to the plate, they can.  Speak to anyone in the club who knows them well, and you’ll hear two recurring refrains: that they both are great at having a goal and going for it, and that their long-lasting relationship and generosity of spirit and good will is an inspiration for others.  Fellow Washington Heights resident Linda Paparella echoes that sentiment, as she has experienced first-hand the couple’s selfless nature: "They are incredibly funny but also incredibly generous with time, deeds and caring.  Bernie and Cindy were kind enough to call me when I was hospitalized in Thailand and the call really lifted my spirits.  When I came back, Bernie naturally ran with me when I was cleared for running and was encouraging and supportive, making sure I wasn’t pushing it too much but also complimenting me on all my efforts."It’s obvious that the two of them have found a home at Front Runners New York. "FRNY has given us renewed appreciation and respect for other athletes," say Cindy and Bernie.  "There’s always an opportunity to both give support to and get encouragement from others within the club."  And the competition between the two that used to cause friction in the relationship has given way to the support and inspiration that the two provide for each other.  "I’m always so happy for Cindy and so proud of her," says Bernie.  "We’re both very supportive of each other’s goals and aspirations," agrees Cindy.  "We always have fun, laugh a lot and celebrate every event in life."       And if anyone didn’t know how much FRNY is a part of their lives and how much Bernie and Cindy both mean to FRNY, you just had to see them during Pride Weekend.  Two days after the New York state legislature passed the law allowing same-sex marriage, in front of over a hundred Front Runners marching in the Pride Parade with seemingly the whole world watching, Bernie proposed marriage to Cindy in what was quite possibly the most beautiful showing of love many of us have ever seen.  And Cindy, of course, said YES!  They both agree that, "Our relationship has a strong history built on trust, respect and unconditional love."   The public proposal was a magical moment, and those of us who witnessed it feel so fortunate to have been a part of it, just as the club is so fortunate to have Cindy and Bernie as members. Board Meeting All FRNY Board meetings are open to all members in good standing. Join us at the home of Martha Marina Dao, 245 East 93rd Street, Apt. 4L at 7 PM on Wednesday, August 10. The agenda is here .  RSVP to Megan Jenkins.  July board meeting minutes are available here . The adjusted 2011 budget that was approved in May is available  here.    In This Issue The Starting LineKoach’s KornerMulti-SportWelcome To Our FamilyProfile of the MonthBoard Meeting MinutesJune BirthdaysAbout the Next MileSupport FRNYKitchen TalkColumnists August Birthdays   Michael Jalbert 8/1 Joshua Wolfrum 8/1 Marie Tracy 8/1 Glenn Sears 8/1 Robert Preston 8/2 Tsing Cheng 8/3 Peter Niederlohner 8/3 Kieran O’Mahony 8/3 Eric Maldonado 8/5 Angelina Harris 8/5 David Douglas 8/7 John Winkler 8/8 Alison McKenna 8/9 Martin Perl 8/10 �Kerstin Marx 8/10 Alejandro Serrano 8/11 Dustin Cotliar 8/11 Chioke Duckett 8/11 Alexander Panasuk 8/12 Dave Pitches 8/12 Sue Foster 8/13 Deborah Arndell 8/14 Robert Whitehouse 8/14 Travis Cinco 8/14 Tony Meola 8/15 Ian Fisher 8/15 Craig Linden 8/16 I. J. Frame 8/16 Bill McGlinn 8/16 Sam LaFata 8/18 Giordano Fusco 8/18 Alan Bean 8/19 Andre Knights 8/20 Michelle Mazzara 8/22 Mark Liu 8/22 Marcus Woollen 8/22 Peter Baranowski 8/23 Matthew Nogier 8/24 Jeffrey Grossman 8/25 Michael Mahon 8/26 Ryan Singer 8/26 David Lin 8/27 Trent Stone 8/28 John Van Cott 8/28 Matthew Anderson 8/28 Peter Doebele 8/30 Liz Southard 8/30 Bryce Rudyk 8/31 Ed Simon 8/31 Welcome Mat (New in the Month of July) Anne Shreiner Rodne Trapp Gordon Ruckdeschel Tyler GreenPope Christopher Selenta Michael Avolio Don Demercurio David Santiago Miranda Jennifer Manuel C. Tee Trent Johnson Marcus Woollen Brad Parks Jeffrey Imwold Travis Cinco Chioke Duckett Chris Castelonia Melinda Joubert Sarah Ketchersid Robert Fiato Eviana Englert Mike Surabian Nicholas Emerson Elizabeth Wright Bruce MacLean FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  �Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersTBD  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant Coachlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris StoiaChicken and Mango Salad Roast chicken (go buy a rotisserie one)peanut  or canola oil - 2/3 cupwhite wine vinegar 1/4 cupDijon mustard, 1 tablespoonAsian chile oil, 2 tablespoonsGarlic, 2 cloves mincedmango chutney, 1/2 cupcelery, 1 stalk thinly slicedred onion, 1 small, halved, thinly slicedroasted salted cashews, 1/3 cup, choppedmango, 1 peeled, pitted, thinly slicedRomaine lettuce, 4 cups, shredded Puree: oils, vinegar, mustard, garlic and chutneyCombine in a large bowl: chicken, celery, onion, cashews and mangoAdd: the vinaigrette and toss to coat...yum!!! This Month’s Columnists Kelsey LouieSandi RoweRachel Cutler & Mike TerryMiles Harter Chris Stoia Dave Lin   � 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, 2011 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 2011_FRNY AUGUST NEWSLETTER_1106638308230.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 2011 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:2011 http://archives.frny.org/files/original/3a2799389d5bc33e8d8d1b863eeade23.pdf af26abfdb22b13178ba39eda1394f937 PDF Text Text �{ "id": "1104864096721", "name": "FRNY APR’11 NEWSLETTER", "subject": "FRNY APRIL NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-03-17T18:53:50.642Z", "modified_date": "2011-04-05T13:46:13.142Z", "last_run_date": "2011-04-05T13:46:13.086Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-APRIL-NEWSLETTER.html?soid=1101657017564&aid= u-d0Ik69Lsk", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": true, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 450, "opens": 202, "clicks": 39, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 2 }, { "url": "http:\/\/frny.org\/images\/newsletter\/JBW_Cartoon_april2011.jpg", "url_uid": "1105065916297", "click_count": 26 }, { "url": "https:\/\/docs.google.com\/document\/d\/1Bzy7a9J_bMNo6PsYMvA0lwauIOTIGk7SrAy_q6fCvnY\/ed it?hl=en&authkey=CIyCp_AL#", "url_uid": "1104941742927", "click_count": 14 }, { �"url": "https:\/\/docs.google.com\/document\/d\/1xul_C1O2uk5cTQlQkQXUrwlrOlnWw_kJfaYNS1PMSPw\/ed it?hl=en&authkey=CKmMqqUN#", "url_uid": "1104941742928", "click_count": 9 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY APRIL NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=3&r=1" }; APRIL 2011 Volume XXVIII Issue 4 In the past month Front Runners New York took part in five Saturday fun runs, three beginners’ clinic workshops, one Wild Women’s Wednesday, four other Wednesday fun runs, New York Road Runners Club Night, our first Multisport Kick-Off Party/Workout, the third Annual Revival Variety Show, five swim workouts with record numbers of swimmers, one points race with a fabulous post-race brunch, a Sunday swim technique workshop followed by a two-hour spin class, three organized long runs, eight Armory track workouts, four Brooklyn fun runs, the 12th annual FRNY Track Meet, and two computrainer rides.   And so, I want to emphasize the importance of rest.   It’s the season of spring marathons, and if you are running the Boston, Madrid, New Jersey, or Paris marathons, you are into or about to start your taper. The problem with tapering is that you will suddenly have more time on your hands, and many marathoners spend this extra time worrying that they haven’t trained well enough, long enough, fast enough, etc. I recognize the futility of writing in a newsletter, "Don’t succumb to taper madness." But, when you feel pre-marathon anxieties popping up in your head, remind yourself of the importance of being well rested on your race day. If you didn’t get in the mileage you were hoping to, you are not "under-trained" rather, you are "well-rested." Even if you are not training for a marathon, half, 800-meter race, or other distance, don’t underestimate the importance of resting between workouts and getting enough sleep at night.  The best building workout in the world will do so much more for you if you can get enough sleep afterward to let your muscles heal and rebuild.   With the warmer weather finally starting to roll in, now is the time to enjoy some relaxed fun runs with friends and teammates. Also, Thursday morning rides around Central Park are starting up, and Dan Gallagher has encouraged us to just get out and get re-accustomed (or accustomed for the first time) to riding on our bikes on the road. As a team we are taking a collective break: the long running group will take some recovery time before gearing up for the next big race, and the Armory track workouts conclude on April 14, and we will commence with the spring outdoor speed-training season on May 10.  Many, many thanks to long run coordinators Darin Soler, Bernie Janelle, Stacey Cooper, and Jim McCarrick for planning a season’s worth of long runs for FRNY, and to Koach Kelsey Louie and Assistant Coach Chris Stoia for another amazing season of indoor workouts. Good luck to our spring marathoners, and good rest to us all,Megan Jenkins  Thank you to everyone for making our three big events in March huge successes!  The Multisport Kick-Off on March 13 featured tough workouts led by Kelsey Louie and Chris Stoia (running); Kent Lau and Onesimo de Mira (swimming); and Dan Gallagher (spinning). Rachel Cutler and Mike Terry, with the help of many FRNY volunteers, made sure the whole event ran smoothly.   More than 50 Front Runners attended, and all ate well with pizza and delicious potluck side dishes, desserts, and birthday cakes. Many thanks to those who provided raffles prizes, including JackRabbit Sports, the NJ Pride Triathlon, Kent Lau, and the Long Island City Y.   Later that same week, on March, 18, a host of FRNY volunteers assisted FRNY Track Meet organizers Kelsey Louie and Derek Petti in hosting our largest track meet yet: 245 people registered, including a record number of Front Runners!  �  On March 26, FRNY went to Wurtsboro for the Sullivan Striders’ 30K race. With 37 Front Runners in attendance, we were a huge force on the road and in the awards ceremony.  Congratulations to all the participants, and to the Out of Town Race coordinators -- Ned Russell, Rachel Kliegman, and Tim Guscott -- for getting us there and home safely!   Photos feature: Marty McElhiney and Jim McCarrick in the pool; Front Runners spinning (Multisport Kick Off photos by Da Ping Luo); Jillian Ternosky leading her heat (by Tom Henning); meet coordinator Derek Petti, and volunteer announcer Chris Stoia (by Rosario Gennaro); a group photo from the Wurtsboro 30K -- missing is Jim McCarrick, who ran a little bit extra that day! (from Beth Strickland).     by Kelsey LouieI am about to do a spring marathon and am wondering what I can do to recover better.  After my last marathon, I was in pain for several days and didn’t feel like I could run until 2 months later.Recovery Immediately After the MarathonI know this is probably the last thing you want to do after a marathon, but a cool down jog or a walk of 10 minutes or so will be extremely helpful.  Follow that by some light stretching. Take advantage of a light massage if offered. Ask for ice to massage any sore areas or take an ice bath-this will help reduce any swelling. Drink lots of fluids, especially ones rich in electrolytes -- any sports drinks will do. Try one that has some protein in it, if possible.  Try to drink at least 6-8 ounces of water every 1-2 hours. Eat something as soon as you can -- carbohydrates and protein. If you feel like you need a nap, reward yourself with one. Try to take a 10 to 15 minute walk later in the afternoon to keep circulation going.    Recovery the Day/Week After the MarathonThe next morning, you may experience fatigue and soreness. Any light exercise you can do will promote circulation and aid healing and recovery. Walking is fine-you don’t need to run.  In fact, you shouldn’t.  If anything hurts, ice it after your workout. Eat anything that looks or sounds good to you. You probably need it and you certainly deserve it. Your whole body will feel fatigued, plan to take it easy and go to bed early again.  Sleep well.  Your muscles repair themselves while you sleep.   Begin running only when you feel ready to do so.  Remember that recovery is an integral component to any workout regimen.  Part One: Ooh la la! or What to See in Paris    By Zander Ross      Hey, summer is coming and with that travel, vacations, warmer races, ice cream...yay! I always write about all kinds of items for use while running right? But, this time I know some of you may be going to Paris in April to run their fantastically disorganized marathon. So, I decided to give you a few travel tips about Paris. After all, travel is my specialty, no?   The Paris Marathon is truly a great way to see the city above ground -- there are almost no landmarks and neighborhoods left unseen in these 42.195 km. But, as I wonder what lies under that hunky guy’s kilt, I also wonder what lies under the City of Lights. And, here are a few of the mysteries I uncovered while living in France. Around the 1100’s, as affluent citizens died, only the rich could afford proper burial behind churches and in holy sites. As time went on, these sites became overcrowded and a solution was needed. In the meantime, Napoleon Bonaparte III commissioned Mr. Haussemann to build him a beautiful city with grand boulevards and grandiose parks. For this, Monsieur Haussemann needed large stones for which he began digging under Paris until the whole city was, simply put, Swiss cheese. Slowly but surely the city began to cave in. Several buildings collapsed in giant sinkholes killing the dwellers inside. So, the solution? Take all of the bones from the crowded churchyards and fill in the blanks under the city. Originally they were just dumped in, but in the early 1800s they were rearranged in very intricate formations, and so the "Empire of the Dead" was born. Enter The Catacombs. They are a MUST SEE, an amazing labyrinth of over 5000 skulls and femurs. Wear comfy shoes and a sweater, it gets cold there, after all, they are all dead...oh yes a flashlight is very welcome as well.   The sewers are also a very fun tour, but I think it’s only offered in the summer. After two cholera epidemics in the early 1800s, sewers were improved and expanded. Take a look under there, you’ll be amazed what you’ll see inside.   Now, let’s go a bit Roman. The Ar?ne de Lut?ce is a magnificent monument to the time when the Romans were in charge. In fact, it’s the OLDEST monument in Paris. It was used for gladiators, festivities and theater. At times it could hold up to 15,000 people. As the arena fell into disuse, it was covered by centuries of dirt as deep as 60 feet deep. Even homes were built on top. And so it remained hidden until our old friend Mr. Haussemann resuscitated it as he built Paris. It’s really fun to sit on the bleachers imagining the crowd cheering for their favorite gladiator or the roaring of the lions running around. Take a look at the area where the Emperor sat. I love this monument, �it’s such an unusual place right in the middle of the fifth quarter. Now trying to find the entrance is a bit tricky, but go near 47 Rue Monge and search for an opening.   Ok, let’s go back under, 6 feet under...the story goes like this: As people were guillotined, they were put on a flat bed horse carriage and taken to an unknown area, where their headless bodies were dumped in a big unmarked grave. It’s believed that up to 55 people were killed in a day. Nobody was allowed to follow this carriage, so nobody would know where the bodies were taken. But one day, a small girl disobeyed the rules and found where the headless innocents were dumped. She mentioned this to a group of nuns, who with the help of a Princess bought the land and asked the city that nothing ever be built there again. And so the city has complied ever since. Later on the nuns were also decapitated and dumped in one of two graves. A very small, more normal cemetery was later built with very few graves, but one of the most important residents here is General Lafayette, whose tomb has an American Flag on it. Just in front there’s a small chapel. You should enter it and look at a very large painting of the 16 brave nuns. Also on the opposite wall, there are the names and ages of hundreds and hundreds of people who died unjustly under Robespierre’s madness. You will find the Cemetiere de Picpus at 35 rue Picpus in the 12th arrondismont. One more thing, because records were not kept, nobody really knows how many heads rolled, but it’s estimated that more than 18,000 people lost their heads. Interesting, no?   I have a lot more tips like these, but enough about darkness. Paris is one of the most beautiful cities in the world, if you go to run the marathon this April, I hope you will enjoy the bright and beautiful sites this city and race offers, but leave a little gas in the tank for a bit more unusual touring I know you are DYING to see. In the meantime, while at the Champs ?lys?es, don’t forget:   Trip a Kenyan Beat a Kenyan BE a Kenyan Bon Chance! Zander   Part Two: Running...Away from Home: A Front Runner Story about Running on the Road    by Damian Hartner    In early March I left New York City to go back to my Alma Mater, Penn State University.  I get to go back to my college town once a quarter since my business partner and I began operating The Bicycle Shop just off College Avenue about 5 years ago.  I enjoy going back and seeing the students and watching the campus grow beyond its boundaries.  On top of that, I usually get to spend a good part of the day on Saturday hanging out around town with crowds of students in relative anonymity.  And, last Saturday, that is exactly what I was doing -- enjoying lunch at Panera Bread with a bunch of college kids and no one who knew me...no chance, really, of bumping into anybody else either since I was more than 250 miles from home. As I began to eat my lunch, I heard someone say, "How’s lunch?"  I looked up expecting to find a friendly Panera employee making sure everything was okay when, what to my wondering eyes did appear but...Mark Gilrain and Ephraim and Dash, and I would soon find out, Mark’s mom and sister!  I joined tables with them and enjoyed meeting his family and having Dash change my sandwich into many different foods with a wave of his magical wand, which eventually broke and had to be thrown away. As usually how it happens when Front Runners get together, our conversation turned to running.  We were discussing running in and around the State College area and I told Mark that my business partner, his girlfriend, and I were heading out on Sunday morning for a long-ish trail run and that he should join us.  We planned to leave at 9am on Sunday morning and head over to a trail that offers a good climb up a mountain and then a nice run along a ridge with beautiful views of "Happy Valley Pennsylvania."  Mark said that he would love to join us and the plan was set. On Sunday morning at 8:45am, my cell phone rang and it was Mark.  He asked if we still planned to do the trail run.  I quickly replied that, of course, we are still running and why wouldn’t we?  Mark pointed out that it was raining.  I looked out the window and discovered that that was an understatement.  It was pouring buckets.  But, it was Sunday morning in State College and there was a trail that needed to be run and, "You can’t pick the weather on race day!" The first mile of the run was straight up hill.  It was a good way to start off because 1) We worked out the kinks which, for me, included about a bottle of Cabernet from the night before and 2) by the time we got to the top of the ridge we were soaked through.  Then, we ran across the ridge for about six miles.  The beautiful views I had promised Mark the day before were replaced with wispy clouds and plenty of �rain and even a slight breeze.  Finally, we began our descent and came out to a nice paved road that would lead us back to our cars and some shelter and warmth.  But, we decided to avoid the road and take "Longenberger Trail" back to the cars.  Longenberger Trail proved to be the muddiest and wettest part of the run.  With each step, my foot sank four or five inches into the ground.  At first, we attempted to avoid the three inch deep puddles but after about a half mile, we were just running through them. Finally, after an 8+ mile run on the trails, we arrived back at our cars.  Our Sunday morning run could only be described as epic.  All that was left to do was to drive the 250+ miles back to New York City where I could eat my lunch in relative anonymity... Spring is upon us!  Have you tuned up your bike?  Start hauling your warm weather cycling gear out of the closet, because we’re hitting the pavement this month!   During April, we’re excited to start transitioning our cycling workouts from indoors to outdoors.  Historically we’ve organized two weekly group outdoor rides during the summer months -- one early on Thursday morning in Central Park, and a second, longer ride on Sunday mornings across the George Washington Bridge and up highway 9-W.  Have you ever explored the beautiful towns Piermont and Nyack on bike?  Our cycling coach, Dan Gallagher, is an excellent tour guide.  (And he also knows all the best places to stop for snack breaks along the way!)   Our outdoor rides may be sporadic during April due to the changing weather conditions.  In general, we look to ride outdoors only when the pavement is completely dry and when the temperature is above 60 degrees.  (Remember, it always feels much colder when you’re on the bike than when you’re running!)  We will publicize our weekly rides over our Multisport listserv -- email Mike and Rachel if you would like to be added.   Cyclists in our group will also be excited about JackRabbit Sports’ new location opening on the Upper West Side near Rutgers later this summer!  (Word on the street is that the store will feature a bike storage space, making Saturday morning brick workouts an exciting new possibility for us!  Keep your fingers crossed...) To celebrate the start of outdoor season, FRNY Multisport is also planning a club night at JackRabbit’s 14th Street store on Thursday, April 28.  Join us to try sample gear, nutritional supplements, and participate in some handy tutorials on triathlon training and bike maintenance (stay tuned for more details!). For more information on workouts, races, or a bit of motivation, e-mail Mike and Rachel. Lourdes Blanco - by Sandi Rowe Member since March 3, 2011Sandi Rowe: What first brought you to Front Runners?  Lourdes Blanco: Although I knew about FRNY for years, I did not consider joining because I had a severe allergy to joining anything, and I was not running.  But... drum roll... thanks to the McBurney YMCA and Ruth Gursky I am running again and woa! totally allergy-free, too! SR: When did you start running?  LB: Most recently, I started running in November, but I would have to say that I first started running in 3rd or 4th grade! It was 1962 or 63.  I had recently arrived in this country as part of Operation Pedro Pan (the Cuban children’s exodus) and was living with an American foster family in a tiny, rural Michigan town.  The public school I attended was following JFK’s President’s Council on Physical Fitness mandate for the nation, and on that very first day of track outdoors my love of running was born.  Oh, how I relished it.  I was even faster than the boys!  My own Spanish/Cuban parents were definitely not the sports type -- I did not even know such activity existed.  No soccer mom or pop my Mam? and Pap?.  They prized above all else, shall we say, the brainier pursuits, artistic and religious, too.  So my love of running and sports was a great and unforgettable childhood discovery. SR: What is your favorite distance or race?  LB: I am so new to racing that I do not yet have a favorite distance.  My first race ever was the Gridiron this January.  In my 20s living in Texas I trained on my own for a marathon, but injury kept me from realizing that dream.  Since then I have thought of myself as a beast of endurance, but just a couple of weeks ago I participated in the Track Meet at the Armory and absolutely loved the thrill and the rush of the 200 meter relay.  So who knows.  Currently, I am like a kid in a candy store, I want to try all the colors. SR: What is/are your running goal(s) for 2011?  LB: Injury-free running!  My old dream is no longer pie in the sky, its coordinates very much fixed on my horizon for 2011 or 2012.  I have signed up for the 9+1 with NYRR (yes, I joined them, too) and have 6 more races to go.  Plus, blissful me, I just registered for the Pride Asbury Park sprint triathlon in July, all three events... I have a lot of sports catching up to do! SR: What is your relationship status?  LB: I am the abnegated, dedicated, and doting single mom to a nine year old.    Chihuahua, that is. SR:How do you spend your days?  LB: ?Uf!  Under the cloak of night and wee dawn hours I am a writer and research scholar (17th century religious history -- specifically, women in the Spanish/Latin American Inquisition) and by the light of day, a paralegal for a high-powered litigator in the financial district, who has taken on the industry plus Congress and is one of my �heroes.  I am happy and grateful to be on her team. SR: Besides running, what do you like to do for fun?  LB: Here is a smattering of fun for me: I can disappear for days into a book or two or three at a time and NYT crossword puzzles, too; I love to go birding/hiking in the woods, around lakes and along the sea shore with friends or members of the Audubon Society; I am addicted to baroque piano, love the opera, Cuban music, and long evenings at home with friends cooking and eating but especially the "sobremesa" or post-prandial lingering at table well into the night. SR: What is something that we might be surprised to learn about you?  LB: Ah, finally the trick question!   It made me laugh, for it requires imagining the reader’s surprise and teases a confession of sorts.  So, I will answer in kind:  I sometimes wear a Mount Camel scapular to honor my mother; and I was diagnosed with rheumatoid arthritis in 1998 and have finally licked it! Born This Way By Jonathan Warner Click here to view larger.   Karl Rutter - profile by Fred Pfaff   THE HEART OF IT ALL You know you’ve got a memorable story when it can survive a failed tape recorder.   Here’s the scene: I’m heading uptown on a bus after interviewing Karl Rutter in the dim elegance of Forty Four, the Royalton lounge. I check my trusty recorder, only to find that it shut off after 15 seconds. Turns out I needed to replace, not recharge, its batteries. So I start punching the main points into the iPad, and they come back fast.   "Figures," Karl tells me the next morning. "Welcome to my life. If something weird can happen, it will."   He’s not exaggerating altogether. His life has taken some swerves. But what he’s not saying is, he’s an ace at rolling with it. Read on.   Karl isn’t your typical running club profile. The boys won’t beg him to go shirtless at Gym Bar. He’ll never compete in the club standings. He won’t ever be anyone’s poster child for athletic performance.   But he’s got heart. He is a poster child for participation, determination and inspiration. He doesn’t back down. He gives to the people around him in extraordinary ways. He runs for the joy of it. And it’s damn near impossible to talk with him for an hour without wanting to hug him.   Karl is an accomplished scholar, marketing man and professor. But he’ll never hit you over the head with it. He’s not about the fanfare; he doesn’t do things for the credit. And most of the things he does, he never would have predicted he’d be doing.   Accidental obsession    After finishing his MBA from Fordham (Global Marketing Management) in 2002 and completing a Fulbright Scholarship in Mexico (NAFTA impact on global retail), Karl celebrated with a trip through Australia and New Zealand. One sweltering Saturday he tagged along with the daredevil in the group to the spot where bungee jumping was born. He’d never done anything like it, and he was reticent. But his companion prevailed.   "I was terrified," he remembers. "But I did it anyway."   Something snapped for the kid who never got picked for sports, who loved the High School of Art and Design in part because there was no gym class. Surprising even himself, he declared he would do a Century Ride the next year. He’d never ridden more than 20 miles on a bike before. While on a training ride, a Fast ’n Fab member suggested, "Now that you are doing a Century, the next goal should be a triathlon."  The thought stuck. As winter approached he stayed off the roads until spring and decided to run with Front Runners to get advice, support and camaraderie... and maybe a boyfriend. So Karl showed up at a Brooklyn fun run and jogged a lap around Prospect Park with Victor Inada. "I was huffing and puffing," he recalls. "I felt like I was going to die."   By the following summer, he’d lost 45 pounds. As he crossed the finish line of that first triathlon in Central Park , he felt like he could tackle anything. Taking on a new challenge every year is his way of keeping ahead of the "bad genes" that have made diabetes and heart disease family legacies.    Three dozen road races, 20 triathlon and duathlons, and dozens of long-distance bike rides later, Karl has no trouble going the extra mile. Last year alone, he raced in eight duathlons, ran 14 road races (including the Philadelphia and Staten Island Half Marathons) and completed four long-distance bike rides.   That’s not counting the Half Ironman Triathlon he entered in New Jersey last summer. After he got through the swim and bike in five hours, it started to pour. With few competitors around, and facing a two-hour drive home, he called it quits. This year, he’s cutting out the drive, opting instead to fly to Colorado for an entire weekend with �finishing as the sole focus.   It’s not about the clock   Unlike most runners, Karl isn’t enamored of speed. He’s only once bettered a 9:00 pace, hitting an 8:43 pace in the 2010 NYC Half Marathon. He’d just come off treadmill training through that winter, where he’d gotten in speed sessions for the first time. "I got tendinitis and plantar fasciitis," he says. "I decided it was like Icarus flying too close to the sun. It isn’t worth that to me. My 9:27 pace (in the 2007 Fitness 4-miler) is the more realistic goal, though I don’t expect to reach it again."   For the most part now he’s clocking 10:30 to 12:30 pace in a road race. He’s running with, not racing against. And that’s the point for Karl. "One of the great things of not running to compete is I get to meet people in a race," he says. "One triathlon I’m chugging away at the run and I start talking with a woman who had breast cancer and who promised herself that if she beat it she would do a tri. This was her tri."   At least one other woman has been grateful for Karl’s back-of-the-pack presence. During a NYRR race two years ago, FRNY teammate Liz Hines took a bloody tumble after stepping in a pothole. "Karl came along and without missing a step reached down, hoisted me up and put me back on my feet," says Liz. "He kept me from bursting into tears. Then he made me keep going with him. He’s a man’s man and this lady’s hero."   When the Brooklyn Pride Run conflicted with the Mini 10k points race last year, Karl took over. He arranged a record turnout of volunteers and got everyone rainbow finisher medals. "Karl just steps up without any fuss or drama," says FRNY president Megan Jenkins. "For him, the important thing about running is showing up, doing your best, and celebrating everyone’s achievements. He is one of the kindest people I’ve ever known."   Unexpected servant   Four years ago, when his mother became bed-ridden with arterial sclerosis and his father was diagnosed with Alzheimer’s, Karl moved into the second floor of his parents’ Sunset Park  townhouse to preside over their care. "They changed my diapers, I can change theirs," he figured.   At the same time, he traded corporate for non-profit. He took a job running the Global Studies program at St. John’s University in Queens. He had already been serving as an adjunct marketing professor at Fordham business school so full-time academia was a logical next-step. "The Fordham community was so wonderful to me," he says, "I felt like I had to give some of it back."   The universities aren’t complaining. Karl brought them the same tenacity that made him a star in growing companies. He opened the Hard Rock Caf? in Berlin; brought the Zagat guides to Canada, England, France, and Japan; launched the Book Market division of DC Comics; and boosted business 150% for digital agency Studio 23. Not surprisingly, what was a fledgling extension in 2007 has become an attraction for St. John’s. The Global Studies program sent more than 700 students abroad last year, and the expansion continues.   The hardest part of the transition: becoming a morning person. Living in Brooklyn and working in Queens doesn’t leave much time for training, especially for the combined endurance events Karl likes to do. In order to prep his dad for a daytime aide coming at 9:00 AM, he gets up at 4:00 AM, then heads out to train when the aide takes over. Since he’s seldom asleep before 11:00 PM, Karl does it all on sleep deprivation. "I’m ok until Friday," he says with a wink (we’re interviewing Friday night), "and then I crash."   Combine the schedule with the heart wrench of Alzheimer’s -- his father has entered the advanced stage, while his mother died last year -- and you have the recipe for some tough moments. "I have that WASP ethic, you know, --don’t worry about your feelings, just do it--" Karl says. "I’ll hit blue for a few days but then I come out of it."   With all this on his broad shoulders, Karl’s taking on the challenge of a long-term relationship. "So all you single FRNY guys out there..." he laughs as he hoists his martini glass. Joking aside, he lets on, as a 44-year-old with a penchant for younger men, he wonders if he’ll ever meet the right guy to go the distance with.   Well, he was never going to be the runner, teacher or caretaker he is today. Somehow you just get the feeling the footsteps will fall into place.   General Membership + Board Meetings: 4/9/11 The board of FRNY is required by the club’s bylaws to hold quarterly general membership meetings to update the membership on the health and activities of the club in the previous quarter.  The first general membership meeting of 2011 will take place after the fun run on Saturday, April 9 at 11:30 AM.   All FRNY board meetings are �open to all members.  The next one will be held Saturday, April 9 at 1 PM at the home of Dan Gallagher, 315 West 23rd St #4E.  A draft of the March board meeting minutes is here, and a draft of the April 9 agenda is here.  Please RSVP and suggest additional agenda items and/or corrections to the minutes. In This Issue The Starting LineThank You!Koach’s KornerAround the WorldMulti-SportWelcome To Our FamilyBorn This WayProfile of the MonthBoard Meeting MinutesApril BirthdaysWelcome MatKitchen TalkAbout the Next MileSupport FRNYColumnists April Birthdays   Sean Weissbart 4/1 Liz Hines 4/1 John Kosa 4/2 Richard Tesler 4/3 Robb Riedel 4/4 Michael Cavaliere 4/4 Jeremy Reiss 4/5 Kenneth Shereda 4/5 Michael Cestaro 4/6 Alden Baxter 4/6 Bernd Erpenbeck 4/6 Richard White 4/7 Benjamin Wymer 4/9 Megan Jenkins 4/9 Tamieca McCloud 4/11 Albert R. Chen 4/11 James Cooper 4/14 Mike Terry 4/14 Paul Raso 4/14 Douglas Larsen 4/15 Drew Gulley 4/15 Brian Brooks 4/15 John Boggess 4/15 Mat Pryfogle 4/17 Jessica King 4/19 Chris Fisher 4/19 Dan Elliott 4/20 Annie Eckstein 4/21 Richard Valderrama 4/21 Michael McMahon 4/21 Edward Pyle 4/22 Michael Orzechowski 4/22 Kimberly Walters 4/22 Brian Schiesser 4/23 Valerria Adams 4/25 Zhong J. Li 4/25 Gloria Moy 4/25 Michael Sanderson 4/27 Timothy Guscott 4/30 Welcome Mat (New in the Month of March)   Yaryna Wynar David Cooper Joe Damiano Lourdes Blanco Jeffrey Grossman Mat Pryfogle Jose Marin Kai-yan Lee Elliot Fishman Faycal Bouguir Zsolt Bagdi Catherine Tafur Thomas Miller Krista McGuire David Douglas Jean Simeon Lupe Rodarte Marisa Hanson Nancy Caruana Ace He Bryan McCully Valerria Adams Burcu Aldogan �Brian Zeve Tyson Pitzer Tamieca McCloud Tara Sousa Henry  Bolden, III Robert Ludlum James Dowdle Kitchen Talkrecipe of the month by Chris Stoia   Fennel, orange & caper salad Ingredients3 oranges1 large fennel bulb1 T minced flat leaf parsley1 T capers, rinsed & drained6 T extra-virgin olive oil2 T sherry vinegar Method- Peel and cut oranges cross wise into ?-inch thick round slices.  Remove seeds and arrange in a bowl.Trim stems and base of fennel and slice into VERY thin (paper thin) lengthwise slices and then julienne.   - Arrange the fennel on top of the oranges and sprinkle with parsley and capers.   - Drizzle with olive oil and vinegar.  Cover and refrigerate for about 1 hour. - Serve chilled.  The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org PhotographyTed PaszekPride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Chris Stoia Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Jonathan Warner Zander Ross Damian Hartner Fred Pfaff � 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, 2011 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 2011_FRNY APRIL NEWSLETTER_1104864096721.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 2011 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:2011 http://archives.frny.org/files/original/3c8267da9668c6313fe8cba6caaabe5f.pdf 8ec88d0b9d011fdbd7623bbc1d1fc893 PDF Text Text �{ "id": "1108758938523", "name": "Front Runner Gram - November 23, 2011 Addendum", "subject": "Addition to the Front Runner Gram 11\/23\/11", "status": "SENT", "from_name": "Front Runner Gram", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2011-11-23T15:58:25.650Z", "modified_date": "2011-11-23T16:46:22.140Z", "last_run_date": "2011-11-23T16:46:22.121Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Addition-to-the-Front-Runner-Gram-11-23-11.html?so id=1101657017564&aid=b2BeGQmu9XA", "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": "Ansonia Station", "address_line_2": "PO BOX 230087", "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": "Subscribe me!" }, "tracking_summary": { "sends": 696, "opens": 377, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 9, "spam_count": 1 }, "sent_to_contact_lists": [ { "id": "15" } ] } email_content: Addition to the Front Runner Gram 11/23/11 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=3&r=1" }; November 23, 2011 Fun Run Location Change TONIGHT       Because Rutgers Church is closed tonight for the holiday, tonight’s fun run bag drop will be at the home of Seth Richardson (40 West 72nd Street, Apt. 103A, between CPW and Columbus Avenue). Please arrive at 6:30 PM or later. We will gather in the park in the usual Wednesday spot on the 72nd Street Drive entrance at 7 PM to start our run.Our Saturday morning fun run will be held at the usual time and place.   Board Meeting Correction         All members in good standing are �invited to attend all FRNY board meetings. The next board meeting will be at 3:30 PM (N.B. the correct time) on Sunday, December 4 at the home of Megan Jenkins (1960 Madison Avenue between 125th and 126th Streets, Apt. 3). Draft minutes from the November board meeting are here. A budget update as of October 31 is here.  A preliminary draft of the December board meeting agenda ishere.  Please RSVP and suggest additional items to Megan.   Gram Submission Guidelines   To submit a piece for the race report, such as a personal record (PR), first time at a distance, or other achievement, email the Race Captains by 5 PM on Wednesday for inclusion in Thursday’s Gram.   To submit for consideration an activity, event, or announcement, email Megan Jenkins.  Please note that due to the high volume of requests we receive to publish announcements only events that are produced specifically for Front Runners and by Front Runners will be presented.     In This Issue Fun Run TonightBoard Meeting CorrectionAbout The Front Runner Gram The Weekly of Front Runners New York The Front Runner Gram is published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership. All material in this weekly are copyrighted 2011 Front Runners New York, Inc. � 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, 2011 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 2011_Addition to the Front Runner Gram 11-23-11_1108758938523.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 2011 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:2011