1 25 97 http://archives.frny.org/files/original/26731ed5a22078147e70361501b0a98b.pdf a02e9ba54a1af6c5009c30bcdc201a9a PDF Text Text �{ "id": "1123621224173", "name": "EMERGENCY GRAM: Brooklyn Half Signup Opens at Noon", "subject": "Brooklyn Half Signup Opens at Noon", "status": "SENT", "from_name": "Front Runners New York", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2016-01-28T14:50:41.670Z", "modified_date": "2016-01-28T15:11:50.234Z", "last_run_date": "2016-01-28T15:11:50.229Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Brooklyn-Half-Signup-Opens-at-Noon.html?soid=11016 57017564&aid=_0uPptCSh2E", "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": "POBOX 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward this email", "include_subscribe_link": true, "subscribe_link_text": "Subscribe Me!" }, "tracking_summary": { "sends": 753, "opens": 422, "clicks": 85, "forwards": 0, "unsubscribes": 0, "bounces": 3, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1857193272" }, { "id": "1906064808" } ], "click_through_details": [ { "url": "http:\/\/www.frny.org", "url_uid": "1103744425242", "click_count": 2 }, { "url": "http:\/\/www.nyrr.org\/races-and-events\/2016\/airbnb-brooklyn-half", "url_uid": "1123616319596", "click_count": 85 } ] } email_content: Brooklyn Half Signup Opens at Noon var __plink_targets = { �"linkedin.post": "http://s.rs6.net/t?e=_0uPptCSh2E&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=_0uPptCSh2E&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=_0uPptCSh2E&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=_0uPptCSh2E&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=_0uPptCSh2E&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=_0uPptCSh2E&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=_0uPptCSh2E&c=3&r=1" }; EMERGENCY GRAM: Brooklyn Half Signup Opens at Noon Today Registration for the May 21 New York Road Runners Brooklyn Half opens today (Thursday, Jan. 28) at noon. This popular race will potentially sell out in the first few hours so sign up right away. Last year, 240 Front Runners ran the 13.1 mile course and partied afterward in Coney Island. Don’t miss out on the fun this year! REGISTER HERE! Other NYRR News: Last night the Club Council met to decide points races. On hand for FRNY were Steven Waldon and Dan Ferguson to help decide the fate for the racing year ahead! With almost 40 clubs in attendance, the following points races were decided on: 3/6: Washington Heights 5k4/2: Scotland Run (10k)5/21: Brooklyn Half (registration opens at noon today!)6/5: Retro 4-Miler (points race for both men and women this year)6/25: Pride Run (5 miles) [YAY!!!]7/30: Team Championships (5 miles)8/27: Percy Sutton 5k (the date on the NYRR website is incorrect)9/25: Bronx 10-Miler (date is still not officially confirmed)10/9: Staten Island Half11/6: NYC Marathon12/10: Ted Corbitt 15k Registration for the Washington Heights 5k is already open. Brooklyn Half registration opens today at noon. April, May, and June races should open for registration on Monday! Front Runners New York  | E-mail | www.frny.org                     Copyright © 2016. All Rights Reserved. � 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, 2016 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 2016_Brooklyn Half Signup Opens at Noon_1123621224173.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. 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Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/f585e237f2bba25f4ed6323ffbe45383.pdf 85b666051044942808fe2c61fb19a22d PDF Text Text �{ "id": "1124317415798", "name": "CORRECTED: Long Run for the Weekend of April 9-10, 2016", "subject": "CORRECTED: FRNY Long Run for the Weekend of April 9-10", "status": "SENT", "from_name": "Front Runners New York", "from_email": "longruns@frny.org", "reply_to_email": "longruns@frny.org", "template_type": "STOCK", "created_date": "2016-04-06T01:04:06.920Z", "modified_date": "2016-04-06T01:22:59.975Z", "last_run_date": "2016-04-06T01:22:59.971Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/CORRECTED--FRNY-Long-Run-for-the-Weekend-of-April9-10.html?soid=1101657017564&aid=fSYF2ar2QlA", "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": "P.O. 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Check out the FAQ In This Issue This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         OOPS! The previous email contained the wrong link for the 21-mile route. It’s been fixed in the version below. The rest of the information remains correct. Sorry. Four Boroughs!    No, it’s not five bridges, it’s four boroughs. This week’s route takes you to all the boroughs you can reach from Manhattan without a boat. If you’re training for the New Jersey Marathon and planning a three-week taper, the 21-mile route will prep you with a solid but manageable final challenge that should make the actual race course feel pancake-flat by comparison. The other route options (16-ish and 13-ish) offer a good workout for those of you running later marathons or looking ahead to the Brooklyn Half. If you’re seeking a shorter run on this last weekend before Boston, you can stick with the group as far as Astoria and double back. Our host this week is Claud Fatu, who’s invited us to drop our bags at Harlem Nights, his neighborhood bar/lounge. Claud will have post-run refreshments. And brunch service, which includes unlimited mimosas, begins right around the time many of you will be returning.    FRNY Needs  You... ...to host a long run. We are in need of a host for the long run on Sunday, April 17. This is Boston Marathon weekend, but New Jersey Marathon entrants and other spring marathoners are still training. If you’re able to host, please use the link below to the Long Run Hosting Calendar and also let us know by email. Thanks! MM Long Run: Four Boroughs   Start Location:  Harlem Nights 2361 Adam Clayton Powell, Jr. Blvd. (Seventh Ave.), at 138th StreetNew York, NY 10030 2 or 3 train to 135th Street Start Date/Time:  Sunday, April 10, 9 a.m.   Distances: 21 miles: http://www.mapmyrun.com/routes/view/1032919665 16.5 miles:  http://www.mapmyrun.com/routes/view/1032930947 13.5 miles:  http://www.mapmyrun.com/routes/view/1032938375   Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect.   Please arrive 10-15 minutes before the start; we aim to begin our runs on time!   Details: Visit not one, not two, not three but four of the city’s five boroughs. (Sorry, Staten Island, you are too remote.) After a start in Harlem, you’ll pay a brief visit to the Bronx before heading toward Queens via Ward’s and Randall’s islands and the Triborough Bridge. The full course wends its way to the Williamsburg Bridge and back over to Manhattan. The middle-distance route touches down briefly in Greenpoint so you can name-check Brooklyn before retracing your strides to the Queensborough Bridge for the return to Manhattan. Those of you running the shortest route only get three boroughs. Sorry. But you do get Harlem Hill.   MARATHON RESULTS Richard Thayer ran the Paris Marathon this past weekend in 3:35:24. Jim Diego completed the Knoxville Marathon in Kentucky in 5:25:43. Bernie Janelle and Cindy Hearing accomplished 50 miles of the Prairie Spirit 100-mile trail run in Kansas. Congratulations! Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Boston Marathon: Eight days (Monday, April 18) New Jersey Marathon: Three weeks (Sunday, May 1) Chicago Marathon: 25 weeks (Sunday, October 9) New York City Marathon: 29 weeks (Sunday, November 6)   Interested in Chicago? Apply by April 12. Click here for information.   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. Or, see the Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! We need a host for APRIL 17. Let us know if you can host!       Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_CORRECTED: FRNY Long Run for the Weekend of April 9-10_1124317415798.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     Ever have one of those weeks where you think you’ll have plenty of time to accomplish everything on your "to do" list and then somehow you just run out of time? Well, that’s how it has been for me this week and I apologize for the tardiness of this email! I swear this was going to be the week where I was going to be able to do everything and make it to the gym, go running, and ride my bike on my cross training days. None of that happened. But it also serves as a good lesson for all of us as we get through the training plan for the Pride Run. Sometimes life just happens. If there is one thing I have learned from all the years that I have been running is that a missed workout cannot be made up. It is ok if you are able to get the workout completed the next day but the last thing you want to do is pile all of your running for the week into consecutive days. The only thing this will do is give you fatigued legs and increase the chances for injury. We’re too close to the Pride Run to allow that to happen! So do your best to complete your workouts and don’t fret if you can’t get everything completed during the week.   Week 7 Monday Tuesday Wednesday Thursday Friday Run 40 min XT 30-40 min 30 min 50 min Rest Run/Walk 49 min Run 6 min  / Walk 1 min Repeat 7 times  XT 30-45 min  36 min Run 5 min / Walk 1 min Repeat 6 times 56 min Run 7 min / Walk 1 min Repeat 7 times Rest After completing the 4 mile loop in the park last week, we’re going to run the entire 5 mile course this Saturday! In order for this to happen we just need to tweak the schedule a bit. We want to leave Rutgers at 9:30 am sharp! So please try to get to Rutgers no later than 9:15 so that you have time to change and get ready to run.We’re in the home stretch now!    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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 2016_FRNY Beginner's Clinic Week of June 6_1124967606686.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     We’re down to the last two weeks of training! Congrats to those who were able to run the Pride Run course on Saturday. All of you looked great out there and now you know what to expect come race day. This Saturday we’ll meet at the usual time of 9:30 at Rutgers and we’ll discuss everything that you need to know for race day from bib pick-up, what to do during the week, to getting into your starting corrals.   Week 8 Monday Tuesday Wednesday Thursday Friday Run 45 min XT 30-40 min 30 min 55 min Rest Run/Walk 49 min Run 6 min  / Walk 1 min Repeat 7 times  XT 30-45 min  36 min Run 5 min / Walk 1 min Repeat 6 times 64 min Run 7 min / Walk 1 min Repeat 8 times Rest One of the things I would like to remind everyone about now that we are fully into hotter/sunnier days is to wear sunblock and in particular sunblock that will holdup during sweaty runs. Runner’s World recently reviewed some sunblock that won’t come while you are out running.   Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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 2016_FRNY Beginner's Clinic Week of June 12_1124992452009.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     This is it! You have made it through the program and are more than ready to complete the Pride Run this Saturday! It has been great watching each one of you improve from week to week and we can’t wait to see your results on Saturday. But not so fast! We still have a week of training to complete. For longer distances the weeks before a big race is called the taper. This is where you gradually decrease the amount of running and total mileage so that your body can recover from all the training and be in peak condition for race day. For your first five mile race this week is your taper week. You will notice that the amount of running has indeed decreased and that there are a couple of extra rest days thrown in. Whatever you do, don’t run more than you are supposed to! You’ve already logged all the miles you need to be successful on Saturday so don’t overdo it.   Week 10 Monday Tuesday Wednesday Thursday Friday Run 30 min Rest 30 min Rest Rest Run/Walk 32 min Run 7 min  / Walk 1 min Repeat 4 times  Rest   32 min Run 7 min / Walk 1 min Repeat 4 times Rest Rest Some reminders about what to do this week. By now you should have received an email from NYRR that contains information about picking up your bib. You can either print this out or show it on your phone when you go to bib pick up. NYRR will scan the QR code in the email and assign your starting corral based on your predicted finish time. We recommend picking up your bib in advance so you do not need to worry about coming in extra early on race day. The NYRR Running Annex is located at 322 Columbus Avenue between 75th and 76th Streets and you can pick them up Monday through Friday. The exact times are in the email. Layout everything you want to wear on race day the night before. This includes what you plan to wear during the race and what you want to take with you. Again, this will take some of the worry out on race day and gives you less of a chance of forgetting something that you need on Saturday. Try not to eat anything or wear anything new on race day. You don’t want uncomfortable surprises before or during a race! Just an idea of what laying out race day gear and clothes looks like. Because getting dressed can be hard in the morning. Try to get to the race approximately 30-40 minutes before the start. The race sold out so it will be crowded. This extra time will allow you to head to the porta-potty once or twice, check your bag if you need to, and gives you time to stretch and do a little warm-up before lining up in your starting corral. When you are done with the race don’t forget to grab your rainbow popsicle and join your fellow Front Runners for the big group photo. We also hope to see you at the happy hour at Boxers later that afternoon. Finally, we hope to see you come back for our Saturday fun runs after the Pride Run. FRNY has so much to offer in regards to your continued development and training. Plus, we really like all of you and want to see you around! Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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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Box 230087 New York, NY 10023 membership@frny.org     Love those smiles! Hey Runners!      I hope you had a great weekend and that you were able to run during the week. This week’s training will be the same as last week so keep hitting the roads. You should be getting a bit more comfortable with each workout. Don’t forget to do a slight warm-up before you run, this will make your workout a little easier when you have warmed up your muscles.      Monday Tuesday Wednesday Thursday Friday Run 30 min XT 30-45 min Rest 35 min Rest Run/Walk 42 min Run 5 min/Walk 1 Repeat 7 Times  XT 30-45 min  Rest 42 min 5/1 Repeat 7 times  Rest The weather this week is looking a dreary with plenty of clouds and some rain thrown in for fun. If it is raining you might want to wear a hat to try and prevent the rain from getting your eyes. Here is a great pro-tip for wet sneakers after a run. Grab a few pages of newsprint, crumple them up, stuff them inside your shoes and let them sit overnight. The newsprint absorbs most of the moisture and your shoes will mostly be dry the next day. Who knew all those free copies of AM New York could be so handy! In the coming weeks we will have a class trip to the JackRabbit running store so you can try on some shoes, do a gait analysis, and see what else they have to offer. Of course, you’ll also get an exclusive discount just for our group! Please register for the Pride Run soon, and we mean very soon. The race is almost sold out!     Feel free to contact us at beginners@frny.org if you have any questions and we will see you on Saturday at 9:30 am!      Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee     � 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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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     Congrats on completing another training week. It is great to see all of you each week and your improvement!   We’ve had such dreary weather and all of you are getting great practice in running in rain and cloudy weather. This week, thankfully, brings us some sun! It is also the perfect opportunity to put into practice what Coach Mike discussed about proper running form. You can view the handout for a refresher or if you were not able to make Saturday’s session.     Monday Tuesday Wednesday Thursday Friday Run 35 min XT 30-45 min Rest 40 min Rest Run/Walk 42 min Run 6 min/Walk 1 Repeat 7 Times  XT 30-45 min  Rest 42 min 6/1 Repeat 7 times  Rest As you can see from the plan for this week there is a slight uptick in the total minutes and intervals that you will be running. When you have these increases in time or run intervals it’s also a good idea to remind yourself to run these at conversation pace. In other words, you want to be able to say a sentence without feeling too winded. These workouts are designed to build endurance not speed. We’ll work on speed in a few weeks! Of course we couldn’t end the email without a reminder to register for the Pride Run. We do expect it to sell out by the end of this week or very early next week. Please don’t wait any longer if you haven’t registered!      Feel free to contact us at beginners@frny.org if you have any questions and we will see you on Saturday at 9:30 am!      Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee     � 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, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. 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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     I hope everyone enjoyed the interval workout on the track on Saturday. Some of you may have re-lived some memories from high school track, while others may have experienced a track workout for the first time. Regardless, you all did great! Everyone finished their workout faster than they started it! Tracks don’t have to be used only for speed sessions. They’re also a great tool for learning proper pacing. Most standard tracks are 400 meters (approximately one-quarter mile), so it makes it easy to monitor your pace. If you’re aiming for  a 10:00 run pace, you know that each loop should take 2 minutes and 30 second. For a full list of public city park tracks, check out this site:  https://www.nycgovparks.org/facilities/runningtracks     Week 4 Monday Tuesday Wednesday Thursday Friday Run 35 min XT 30-40 min 30 min 40 min Rest Run/Walk 42 min Run 6 min  / Walk 1 min Repeat 7 times  XT 30-45 min  36 min Run 5 min / Walk 1 min Repeat 6 times 48 min Run 5 min / Walk 1 min Repeat 8 times Rest We’re now getting into the meat of our training plan. In addition to the uptick in minutes running you will notice that the Wednesday rest day is now replaced by a run. However, this run will always be less intensive than the other runs during the week. These are typically referred to as recovery runs.  Recovery runs  will help your body recover from an intense workout earlier in the week but allows you to keep building consistency in your running.  It is also time to start getting a feel for Central Park where the Pride Run will be held. On Saturday, we’ll head over to Central Park to do some hill repeats at Strawberry Fields Hill and then continue our run on the lower loop of the park. See you on Saturday!    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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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Box 230087 New York, NY 10023 membership@frny.org     Hey Runners!     We’re half way there! It may seem hard to believe but we are now in the 5th week of the 10 week training plan. It has been great to see your improvement week after week and we hope that you are noticing the improvement as well. Now that we are headed into the unofficial start of summer it is a good time to remind everyone to try and stick to the scheduled workouts. But as we all know, life does have a habit of getting in the way. If you need to work late or are traveling on the day of a scheduled workout it is ok to tweak the schedule a bit and do two workouts in a row. We just don’t recommend doing the four weekly runs on consecutive days.   Week 5 Monday Tuesday Wednesday Thursday Friday Run 40 min XT 30-40 min 30 min 45 min Rest Run/Walk 48 min Run 5 min  / Walk 1 min Repeat 8 times  XT 30-45 min  36 min Run 5 min / Walk 1 min Repeat 6 times 49 min Run 6 min / Walk 1 min Repeat 7 times Rest We promise that this week we will introduce you to the hills of Central Park by doing a set of hill repeats.Many of us hate running up hills but doing hill repeats provides many benefits not for just running up a hill but also when we’re running on a flat straight-away. Hill repeats help us gain speed, strengthen leg muscles and the upper body, build endurance, prevent injury, and perhaps most important of all, build confidence.Coach Mike will be on hand this Saturday to provide tips for tackling hills including the proper form to make you a pro when you run up the hills during the Pride Run. See you on Saturday!    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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 2016_FRNY Beginner's Clinic Week of May 23_1124808307581.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087 New York, NY 10023 membership@frny.org     Knocking out those hill repeats on Cat Hill Hey Runners!     I hope you all enjoyed your Memorial Day weekend and that you enjoyed your first workout in Central Park. As you complete this week’s workouts try to incorporate some hill work and focus on some of the tips that Coach Mike provided. Doing regular hill repeats from here on out will provide you with so much confidence going into the Pride Run.   Week 6 Monday Tuesday Wednesday Thursday Friday Run 40 min XT 30-40 min 30 min 45 min Rest Run/Walk 49 min Run 6 min  / Walk 1 min Repeat 7 times  XT 30-45 min  36 min Run 5 min / Walk 1 min Repeat 6 times 56 min Run 6 min / Walk 1 min Repeat 8 times Rest From here on out we’ll continue to have all of our workouts in Central Park and try to introduce to various parts of the Pride Run course. You can view the course map and perhaps even head out to Central Park on your own to familiarize yourself with the course!Just a reminder, now that summer has finally made an appearance it’s important to keep yourself hydrated before, during, and after your workouts. The rule of thumb we discussed on Saturday was to drink when you feel thirsty. Sounds simple enough but many people forget to do this. As always, feel free to contact us if you have any questions. See you on Saturday!    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee beginners@frny.org      � 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, 2016 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 2016_FRNY Beginner's Clinic Week of May 30_1124875217293.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087 New York, NY 10023 membership@frny.org     This will be you in 10 weeks! Hello Beginner Runners!    We are incredibly excited that you will be joining us for the Beginner’s Running Clinic. Just like you, all of us on this committee decided to start running at some point in our lives. Our goal is to not only see you toe the starting line at the FRNY Pride Run but that you will develop a love for running similar to ours. What You Can Expect From the Clinic   The clinic starts on Saturday, April 23 at 9:00 am in the basement of Rutgers Church located at 73 rd and Broadway (entrance is on 73 rd ). You can drop your bags, use the bathroom, and change clothes at the church. Speaking of which, make sure that you wear comfortable clothes and shoes to workout in. We will  give you some tips on running gear after the first day. Each week we’ll start off with a brief workshop on topics like Why We Run, Running Form and Drills, Nutrition, and Injury Prevention. On the first day, we will show you the entire course syllabus so that you can get an idea of what we will be doing every week.  After the workshop, we’ll head out and run! We have training plans for all levels that will help you build up endurance and speed. The plans cover those who  would feel more comfortable doing a run/walk and also those who are comfortable with  a steady running plan. Not sure which one will work for you? No worries, you can switch between the two at any time. We’ll also have running buddies to keep you company. After the run we’ll head back to Rutgers to meet with the rest of the Front Runner gang for a bagel breakfast and announcements. The Pride Run      When you complete the program you will be ready for the FRNY Pride Run on Saturday, June 25 th! Make sure you register for the race soon because it does sell out. You can register for the race at the NYRR website.  We will be sending out weekly emails with the upcoming week’s workouts and information on what to expect, but please feel free to reach out to us at beginners@frny.org with any questions or comments.    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee     � 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, 2016 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 2016_FRNY Beginner's Clinic_1124410415691.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 31, "opens": 29, "clicks": 4, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1812511137" } ], "click_through_details": [ { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.nyrr.org\/races-and-events\/2016\/front-runners-new-york-lgbt-pride-run-5m" , "url_uid": "1123835527062", "click_count": 4 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { �"url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY Beginner’s Clinic var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=Dsnt9uKo9GM&c=3&r=1" }; April, 24, 2016 Beginners Clinic Coordinators Stacey Cooper  Steven Waldon  Mike Terry  David Pitches   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org     Hi Runners!    Congratulations on a great workout yesterday! You are well on your way to our goal of being ready to run the Pride Run on June 25. Knowing that you have a goal race is a great motivator to keep going so please make sure that you register for the race. It will be nearing capacity soon and we don’t want you to miss out on this great opportunity to be a part of one of the most popular five mile races in the US. In order to see improvement it is important for you to keep running during the week. The workouts for the week are below. The running workouts will be the same as what we did yesterday so you already have an idea of what it will feel like. Monday Tuesday Wednesday Thursday Friday Run 30 min XT 30-45 min Rest 35 min Rest Run/Walk 42 min Run 5 min/Walk 1 Repeat 7 Times  XT 30-45 min  Rest 42 min 5/1 Repeat 7 times  Rest A couple of things to keep in mind when you are running on your own are to make sure that you warm up for approximately five minutes before you start running. This will help increase circulation in your muscles and heart. Also make sure that you keep your runs at conversation pace. This generally means that you can speak a sentence without being out of breath. Doing this will help prevent you from starting out too fast and allows you to build endurance. If you want to keep track of your workouts there are some pretty good apps like MapMyRun, Runkeeper, Strava, and Simple Interval Timer (great for the run/walkers).  Your non-running workouts should include some sort of cross-training like cycling, swimming, or yoga. Cross-training helps strengthen your non-running muscles and helps your running muscles recover between workouts. Do this for approximately 30-45 minutes. Feel free to contact us at beginners@frny.org if you have any questions and we will see you on Saturday at 9:30 am!    Happy running,    Stacey, Steven, Dave, and Mike  FRNY 2016 Beginner’s Clinic Committee     � 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, 2016 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 2016_FRNY Beginner's Clinic_1124505351467.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Palisades! Hills!    This Sunday’s �long run crosses the GWB to run on Henry Hudson Drive, AKA River Road, with scenic views along the Hudson. It’s an out-and-back, so turn around when you have reached half your intended distance. The full route of 20+ miles will take you to the "cop shop" at the top of Alpine hill. Water and bathrooms are available there. If you intend to turn around sooner, CARRY WATER because there are no fountains along the way. In fact, everyone should CARRY WATER. FRNY Needs  You... ...to host a long run. We are in need of a host for the long run on Sunday, April 17. This is Boston Marathon weekend, but New Jersey Marathon entrants and other spring marathoners are still training. If you’re able to host, please use the link below to the Long Run hosting calendar and also let us know by email. Thanks! PR New York Front Runners and Boston GURLs in Framingham, Mass, all smiling in the 36-degree haze, ready to rock and roll over the final 20 miles of the Boston Marathon course. Long Run: Palisades Pleasures   Start Location:  Chris Stoia’s180 Cabrini Blvd, #86New York, NY 10033 Take the A train to 181st St; go 2 blocks west on 181st, right on Cabrini,  then go about 0.2 miles to the the 4th building in Castle Village, on your left Start Date/Time:  Sunday, April 3, 9:00 AM   Distances: Up to 20.7 miles: http://www.mapmyrun.com/routes/fullscreen/225841257/ Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect.   Please arrive 10-15 minutes before the start; we aim to begin our runs on time!   Details: Henry Hudson Drive, popularly known as River Road, is a 7-mile scenic drive built in 1916 in Palisades Interstate Park to accommodate automobiles. Today it’s nearly car-free and very popular with cyclists and runners. We run across the George Washington Bridge, south to the entrance to River Road, then north 8 miles to a turnaround at the police station or at half your intended distance. Be aware that the 8th mile in the park is Alpine Approach Road, a 1-mile uphill to the police station. After you turn around, retrace your steps back to the start. MARATHON RESULTS This week’s lone marathon runner (that we know about) is Anthony Brown, who covered the 26.2 miles of the Two Rivers Marathon in Lexawaxen, PA, in 3:41:21. Congratulations, Anthony!   Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Boston Marathon: Three weeks (Monday, April 18) New Jersey Marathon: Five weeks (Sunday, May 1) Chicago Marathon: 27 weeks (Sunday, October 9) New York City Marathon: 31 weeks (Sunday, November 6)   Interested in Chicago? Apply by April 12. Click here for information.   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. Or, see the Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! We need a host for APRIL 17. Let us know if you can host!       Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of April 2-3_1124232505948.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Four Boroughs!    No, it’s not five bridges, it’s four boroughs. This week’s route takes you to all the boroughs you can reach from Manhattan without a boat. If you’re training for the New Jersey Marathon and planning a three-week taper, the 21-mile route will prep you with a solid but manageable final challenge that should make the actual race course feel pancake-flat by comparison. The other route options (16-ish and 13-ish) offer a good workout for those of you running later marathons or looking ahead to the Brooklyn Half. If you’re seeking a shorter run on this last weekend before Boston, you can stick with the group as far as Astoria and double back. Our host this week is Claud Fatu, who’s invited us to drop our bags at Harlem Nights, his neighborhood bar/lounge. Claud will have post-run refreshments. And brunch service, which includes unlimited mimosas, begins right around the time many of you will be returning.    FRNY Needs  You... ...to host a long run. We are in need of a host for the long run on Sunday, April 17. This is Boston Marathon weekend, but New Jersey Marathon entrants and other spring marathoners are still training. If you’re able to host, please use the link below to the Long Run Hosting Calendar and also let us know by email. Thanks! MM Long Run: Four Boroughs   Start Location:  Harlem Nights 2361 Adam Clayton Powell, Jr. Blvd. (Seventh Ave.), at 138th StreetNew York, NY 10030 2 or 3 train to 135th Street Start Date/Time:  Sunday, April 10, 9 a.m.   Distances: 21 miles: http://www.mapmyrun.com/routes/fullscreen/1032919665/ 16.5 miles:  http://www.mapmyrun.com/routes/view/1032930947 13.5 miles:  http://www.mapmyrun.com/routes/view/1032938375   Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect.   Please arrive 10-15 minutes before the start; we aim to begin our runs on time!   Details: Visit not one, not two, not three but four of the city’s five boroughs. (Sorry, Staten Island, you are too remote.) After a start in Harlem, you’ll pay a brief visit to the Bronx before heading toward Queens via Ward’s and Randall’s islands and the Triborough Bridge. The full course wends its way to the Williamsburg Bridge and back over to Manhattan. The middle-distance route touches down briefly in Greenpoint so you can name-check Brooklyn before retracing your strides to the Queensborough Bridge for the return to Manhattan. Those of you running the shortest route only get three boroughs. Sorry. But you do get Harlem Hill.   MARATHON RESULTS Richard Thayer ran the Paris Marathon this past weekend in 3:35:24. Jim Diego completed the Knoxville Marathon in Kentucky in 5:25:43. Bernie Janelle and Cindy Hearing accomplished 50 miles of the Prairie Spirit 100-mile trail run in Kansas. Congratulations! Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Boston Marathon: Eight days (Monday, April 18) New Jersey Marathon: Three weeks (Sunday, May 1) Chicago Marathon: 25 weeks (Sunday, October 9) New York City Marathon: 29 weeks (Sunday, November 6)   Interested in Chicago? Apply by April 12. Click here for information.   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. Or, see the Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! We need a host for APRIL 17. Let us know if you can host!       Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of April 9-10_1124305555923.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue Boston Bound! This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Boston Bound!    Thanks to Jennifer and David White for stepping up and offering to host this weekend’s long run! And thanks to Claud Fatu for opening his bar to us Sunday morning! If you missed out, �he’s offered to host again on June 12, so get that in your calendar! This coming weekend more than 15 FRNYers will be heading up to Boston to run the Boston Marathon. The culmination of a winter of hard training and cold long runs is less than a week away. And two short weeks later, many of you will be running the New Jersey Marathon, the spring’s other big target marathon for the club. Good luck to everyone! Dan Long Run No. 12: Lower Manhattan and Brooklyn   Start Location:  Jennifer and David White’s apartment 395 South End Ave, #12M New York, NY 10280 Start Date/Time:  Sunday, April 17, 9 a.m.   Distances: 20.4 miles: http://www.mapmyrun.com/routes/fullscreen/1038567263/ 15.2 miles:  http://www.mapmyrun.com/routes/fullscreen/1038560971/ 12.4 miles:  http://www.mapmyrun.com/routes/fullscreen/1038567759/   Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect.   Please arrive 10-15 minutes before the start; we aim to begin our runs on time!   Details: This week the route travels from Battery Park City over the Brooklyn Bridge. From there the route travels along Brooklyn Bridge Park and around Red Hook (resist the temptation to load up on housewares in the Ikea "as is" section). The 12.4-mile route then heads back up Court St and back to Manhattan. The 15.2- and 20.4-mile routes head to Prospect Park, with the 15.2-mile route heading back along Flatbush Ave and over the Brooklyn Bridge to Manhattan. The 20.4-mile route travels to the Navy Yard and then over the Williamsburg Bridge and back to Battery Park City. MARATHON RESULTS FRNY Race Captain Phil Wahba butched it up at the Hogeye Marathon in Fayetteville, Arkansas, finishing in 3:54:33 and crossing state number 27 off his 50 state (plus DC) list. Congratulations! Elsewhere in the South, Jim Diego ran the Rock ’n’ Roll Raleigh Marathon in #RepealHB2 regalia in a time of 5:14:40. Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Boston Marathon: One day! (Monday, April 18) New Jersey Marathon: Two weeks (Sunday, May 1) Chicago Marathon: 24 weeks (Sunday, October 9) New York City Marathon: 28 weeks (Sunday, November 6)   Interested in the Chicago Marathon? Apply by 2 pm today, April 12! Click here for information.   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. Or, see the Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! Let us know if you can host!       Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Check out the FAQ In This Issue Boston Bound! This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Things are Heat ing  up!   Anyone in NYC or Boston this weekend got the first glimpse of warming spring temperatures. Proper beach weather isn’t here just yet, but remember to protect yourself �on long runs when you’re out in the exposed sun for several hours. Bring protection from the sun (sun screen, a hat, sunglasses), and don’t forget to bring cash or credit cards for Gatorade or water along the run. If you find yourself overheating, it’s better to slow down than to push through potentially hazardous conditions. This weekend’s long run will start from Michelle Mazzara’s apartment on 1st Avenue and East 86th Street. The distances will be just a tad shorter than normal, since many will be starting their taper for upcoming marathons in May. Choose from 11.8, 14.2, and 18 mile options.  Steven Long Run No. 12:   The Inaugural Running of the Randalls Island Connector!   Start Location:  Michelle Mazzara’s apartment 401 East 86th Street, 12L New York, NY 10028 Start Date/Time:  Sunday, April 24, 9 a.m.   Distances: 18 miles: http://www.mapmyrun.com/routes/view/1048316051 14.2 miles:  http://www.mapmyrun.com/routes/view/1048303003 11.8 miles:    http://www.mapmyrun.com/routes/view/1048310629   Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect.   Please arrive 15 minutes before the start; we aim to begin our runs on time!   Details: This week the route travels from the Upper East Side, over to Randall’s Island and to the Bronx via the newly opened Randalls Island Connector, a pedestrian and cycling bridge crossing the Bronx Kill and connecting the Port Morris neighborhood of the Bronx. We’ll head east along 138th Street and, depending on the distance you choose, cross the Harlem River at one of three bridges: the Macombs Dam Bridge, the High Bridge, or the W. 207th Street/University Heights Bridge. Once in Manhattan we’ll head south and back to Chez Mazzara. MARATHON RESULTS Yesterday was the 120th running of the Boston Marathon, the oldest most prestigious marathon in the world. For amateur runners, the Boston Marathon is a bucket list race and we are proud of all our runners who can check it off! 19 Front Runners made their way from Hopkinton to Boston, cheered along by one million spectators (include a dozen Front Runners)! The weather was warm and sunny, so on average the times were a little slow for even the most experienced of marathoners. There were, however, some standout results. Sandra Schmidt and Jesus Martinez both managed PRs despite the weather, and 9 of our 21 runners managed to maintain their BQ status! Congratulations on those fine performances! Congratulations to the 8 individuals who ran their first Boston Marathon: Erik Pindrock, Andrew Cunningham, Jeremy Reiss, Connor Essick, Gen Watanabe, Gilbert Gaona, Alan Brown, and Jesus Martinez!  For amateur runners, the Boston Marathon is a bucket list race and we are proud of all our runners who can check it off! FULL RESULTS: Dan Ferguson 2:58:42 BQ Steven Waldon 3:03:22 BQ Jerry McDonnell 3:09:27 BQ Erik Pindrock 3:14:37 Boston debut Yaby Yabu 3:20:51 BQ Ramon Frisneda 3:21:05 BQ Sandra Schmidt 3:23:03 BQ, PR Andrew Cunningham 3:28:17 Boston debut Jeremy Reiss 3:29:42 Boston debut Peter Shearer 3:33:19 Richard White 3:34:47 BQ Connor Essick 3:35:15 Boston debut Gen Watanabe 3:36:01 Boston debut Jillian Ternosky 3:45:18 Richard Ervais 3:47:42 Gilbert Gaona 3:49:26 Boston debut Yuko Kosugi 3:54:53 BQ Alan Brown 3:57:36 Boston debut, BQ Jesus Martinez 4:41:18 Boston debut, PR! Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   New Jersey Marathon: One week (Sunday, May 1) Chicago Marathon: 23 weeks (Sunday, October 9) New York City Marathon: 27 weeks (Sunday, November 6)   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. Or, see the Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! Let us know if you can host!       Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of April 23-24_1124455913411.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. 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Check out the FAQ In This Issue Queens & Brooklyn This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Long Run FAQ Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Run the Outer Boroughs: Queens & Brooklyn Many of our teammates will be in New Jersey on Sunday running the New Jersey Marathon or the Long Branch Half-Marathon. For those wanting a group long run at home, choose from three distances with a start in Astoria, Queens. PR Long Run No. 14: Queens & Brooklyn   Start Location:  Kimberly Engel’s apartment 21-38 21st St, Floor 1 Astoria, NY 11105 Start Date/Time:  Sunday, May 1, 9 a.m., arrive at 8:45 a.m.   Distances: 19 miles:  http://www.mapmyrun.com/routes/fullscreen/1001286099/ 14 miles:   http://www.mapmyrun.com/routes/fullscreen/1051093839/ 10.2 miles:  �http://www.mapmyrun.com/routes/fullscreen/1001301333/   Please RSVP using the 2016 Long Run RSVP List   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect.   Please arrive 15 minutes before the start; we aim to begin our runs on time!   Details: This week the routes begin and end in Astoria, Queens. The 19-mile option brings you close to downtown Brooklyn, joins the NYC Marathon route at BAM, and ends with a straight shot up 21st St in Queens to the start. The 14-mile route follows the longer route, but makes a turnaround at the first Brooklyn Navy Yard entrance, at about 7.5 miles. The 10.2-mile route leaves the longer routes at the Roosevelt Island bridge for a traffic-free loop of the island, including the Franklin D. Roosevelt Four Freedoms Park at the southern end. MARATHON RESULTS This past Sunday, Markus Armbruster ran in a wintry Zürich Marathon with s now, hail, and freezing rain. He not only persevered, but scored a new PR: 2:53:24! Also across the pond,  Cenk Bülbül ran the Madrid Marathon in 4:17:58. This included an impressive 1,574 feet of elevation gain. Out on the left coast, Cristiano Oliveira ran Big Sur in 3:35:58. And at the Gettysburg North-South Marathon, Nicholas Heller made his debut at the distance in 3:28:12. Are you running in an upcoming marathon or ultra? Be sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   New Jersey Marathon: Go time! Chicago Marathon: 23 weeks (Sunday, October 9) New York City Marathon: 27 weeks (Sunday, November 6)   Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the FRNY web site, log in to the member-only area, and sign up for the weekly training email. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org. 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016! Let us know if you can host!       Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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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Long Run  Directors: Daniel Ferguson Mike Markowitz Paul Racine Steve Waldon longruns@frny.org    New to long runs with FRNY? Check out the FAQ In This Issue Hey, I’m back, too! This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Hey, I’m back, too! I’m back, too, babies! For those who don’t know, I was a long run planner / helper in the �infancy of the program, during the Mike Benjamin presidency, or was it Michael O? Anyway, I’m pleased to be part of the long run team again. How sophisticated it has become! We get to play with MapMyRun, Constant Contact, Google spreadsheets, and much more. So many chances for a typo or an un-dotted i. Can you find any?   -Paul Racine Long Run #5:   Hudson River Greenway Start Location:   Paul Racine’s apartment 165 West End Ave Apt 27J New York, NY 10023 (between 66th-70th St; 1 to 66th St or 1, 2, 3 to 72nd St)   Start Date/Time:  Sunday February 7, 2016, 9:00 a.m. Distances:  up to 20 miles:  http://www.mapmyrun.com/routes/fullscreen/975734105/   Please RSVP using the 2016 Long Run RSVP List . Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect. Please arrive 10-15 minutes before the start as we aim to begin our runs on time! Details:  This is a 20-mile out-and-back on the Hudson River Greenway with multiple shorter options. The initial segment to South Ferry is about 12.5 miles round trip. To run longer, continue north at the point where you entered the Greenway into a second out-and-back segment and turn around at mile 16 (before the north end of Riverbank Park) for a 20-miler. For any distance short of 20 miles, adjust your outs and backs. CRAGSMOOR   RUNNING WEEKEND The weekend of March 12-13 , we’ll be organizing a weekend running retreat at Diane Westerback’s amazing home in Cragsmoor, NY. The logistics are currently being finalized, but we anticipate the total cost, including accommodation, transportation, and meals, to be around $120-150 per person. This is an incredible chance to get out of the city and enjoy a weekend of running and relaxing. We’ll leave Friday after work and return Sunday  afternoon. Sign up today at this link:  Cragsmoor Weekend ! On Sunday March 13 , a number of Front Runners have registered for the Celebrate Life Half-Marathon , which is 30 minutes from Cragsmoor. Why not combine the two?! There will be transportation from Cragsmoor to the start of the race Sunday  morning. MARATHON RESULTS We have no marathon results to report for last weekend. Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Central Park Marathon: 2 weeks (Sunday, February 21) Boston Marathon: 10 weeks (Monday, April 18) New Jersey Marathon: 12 weeks (Sunday, May 1)   Now is the time to be thinking about your spring / summer marathon training. Indoor and outdoor winter workouts that will get a stronger, faster you to the starting line are happening now. See the weekly Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of February 6-7_1123649925093.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue Here There Be Dragons This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Here There Be Dragons   The Gay Spy Classic This past Sunday many of us suffered the cold to race in the Cherry Tree Relay and 10-Miler. One of the few foolhardy Front Runners to take on the full 10 miles and survive to tell the tale with his full complement of fingers is this week’s long run host, Craig Goodwin-Ortiz de Leon. That’s right, the long run is back, and this time we’re charging into uncharted long run territory. By which I mean Queens, and in particular, Alley Pond Park. So come join us this Sunday as we head off the map and into �the unknown! Dan Long Run #6: Elmhurst and Points East Start Location:  Craig and Arturo Goodwin-Ortiz de Leon’s apartment   4024 74th St., Apt. 2B   Elmhurst, NY 11373   Start Date/Time:  Sunday February 21, 2016, 9 a.m. Distances:  Up to 21.5 miles   Please RSVP using the 2016 Long Run RSVP List Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect. Please arrive 10-15 minutes before the start as we aim to begin our runs on time! Details: The long run hits Queens this weekend! Join us at Craig and Arturo’s in Elmhurst, from where we’ll head east into the deepest, darkest reaches of the city’s largest borough. We head through Flushing Meadows past the Unisphere and then along the Kissena Park Corridor, the Vanderbilt Parkway, and all the way to Alley Pond Park. The route is an out-and-back, so turn around when you’ve reached half your intended distance.     CRAGSMOOR   RUNNING WEEKEND The weekend of March 12-13 , we’ll be organizing a weekend running retreat at Diane Westerback’s amazing home in Cragsmoor, NY. The logistics are currently being finalized, but we anticipate the total cost, including accommodation, transportation, and meals, to be around $120-150 per person. This is an incredible chance to get out of the city and enjoy a weekend of running and relaxing. We’ll leave Friday after work and return Sunday  afternoon. Sign up today at this link:  Cragsmoor Weekend ! On Sunday March 13 , a number of Front Runners have registered for the  Celebrate Life Half-Marathon , which is 30 minutes from Cragsmoor. Why not combine the two?! There will be transportation from Cragsmoor to the start of the race Sunday  morning. MARATHON RESULTS In Los Angeles, a day after the Olympic trials a bevy of Front Runners braved the heat to complete the LA Marathon. Leading the way was Rich Velazquez in 2:55:57, followed by Richard Ervais (3:52:22), Steve Mitchell (3:55:17), Victor Huwe (4:04:19), Zander Ross (4:19:00), and Jim Diego (5:30:21) Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Central Park Marathon: Show time! Boston Marathon: Eight weeks (Monday, April 18) New Jersey Marathon: Ten weeks (Sunday, May 1)   Now is the time to be thinking about your spring/summer marathon training. Indoor and outdoor winter workouts that will get a stronger, faster you to the starting line are happening now. See the weekly Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Check out the FAQ In This Issue Here There Be Dragons This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         If It’s Good Enough for Peter Snell... If you know who Peter Snell is, you may know where I’m going with this one. Often we think of ourselves as distance runners, and that these long runs help us prepare for marathons at the expense of shorter distance speed. Well truth be told they also help us at shorter distances, too. Perhaps the most famous coach of all-time, Arthur Lydiard coached several Olympic teams from New Zealand in the 1960 (Rome) and 1964 (Tokyo) Olympics, and later helped put Finland on the map of distance running. While there are many misconceptions about Lydiard’s methods, one thing was certain: regardless of whether you raced the mile or the marathon, long runs were crucial to maximizing your full potential as a runner*. Lydiard’s most famous pupil was Peter Snell, a naturally talented 800-meter runner who had originally pursued tennis before turning to the track at 19. Lydiard convinced Snell, a track man, to run mileage in excess of 100 a week, including a weekly long run of over 20 miles. This, mind you, all to prepare for a two lap-race around a track lasting about 100 seconds. The results would go to speak for themselves: 3 Olympic gold medals, and 5 world records at various middle distances. Fellow Lydiard trainee Murray Halberg followed the same guiding philosophy of long distance mileage and came home from the Rome Olympics with a gold medal in the 5000 meters. So as you plan your summer and fall race plans, whether or not they include a marathon you should remember to keep your weekly long run a staple of your training plan. Weekly 20-milers may be the realm of Olympics medalists, but a solid 13-15 mile run every Sunday will keep you sharp at all distances. Remember this when you head to the Coogan’s (Washington Heights) 5K in two weeks. All those miles will help you finish strong as you kick down Fort Washington! For a bit more reading, check out this article from Runner’s World. Cheers! -Steven Waldon *with the exception of sprinters Long Run #6: Uptown, Coogan’s, and Randall’s Island! Start Location:  Sandra Schmidt’s apartment   106 Morningside Drive, #85   New York, NY 10027   Start Date/Time:  Sunday February 28, 2016, 9 a.m. Distances:  20.4 miles : http://www.mapmyrun.com/routes/view/994340715   15.5 miles : http://www.mapmyrun.com/routes/view/994349231   13.5 miles : (do the 15.5-mile course but cut out the Coogan’s Loop)   Please RSVP using the 2016 Long Run RSVP List Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect. Please arrive 10-15 minutes before the start as we aim to begin our runs on time! Details: The long run goes back uptown! We’ve got three distance options: 20.5, 15.5, and 13.5 miles. The 20 and 15-mile routes include the Coogan’s 5K loop around Fort Tryon Park, and all routes make a clockwise loop around upper Manhattan via the Harlem River Drive. Pick, a distance, check out the maps, and come ready to run on Sunday! CRAGSMOOR   RUNNING WEEKEND The weekend of March 12-13 , we’ll be organizing a weekend running retreat at Diane Westerback’s amazing home in Cragsmoor, NY. The logistics are currently being finalized, but we anticipate the total cost, including accommodation, transportation, and meals, to be around $120-150 per person. This is an incredible chance to get out of the city and enjoy a weekend of running and relaxing. We’ll leave Friday after work and return Sunday  afternoon. Sign up today at this link:  Cragsmoor Weekend ! On Sunday March 13 , a number of Front Runners have registered for the  Celebrate Life Half-Marathon , which is 30 minutes from Cragsmoor. Why not combine the two?! There will be transportation from Cragsmoor to the start of the race Sunday  morning. MARATHON �RESULTS While the long run group was busy exploring the bike paths of Queens, a few Front Runners were looping Central Park to kick off the proper marathon season. Excellent weather and a solid marathon buildup helped Mike Markowitz smash his old PR with a fantastic 3:48:47 alongside unofficial pacer Dave Lin. Close on their tails was Marcus Woollen in 3:51:43. Newbie member Stephen Andrews made his Front Runners marathon debut with a 4:55:39. Congratulations, guys! Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Boston Marathon: Seven weeks (Monday, April 18) New Jersey Marathon: Nine weeks (Sunday, May 1)   Now is the time to be thinking about your spring/summer marathon training. Indoor and outdoor winter workouts that will get a stronger, faster you to the starting line are happening now. See the weekly Front Runner Gram for details. If you have questions or need help, don’t hesitate to reach out to either us at longruns@frny.org or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of February 27-28_1123891963673.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue New (Repeated) Beginnings This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         New (Repeated) Beginnings Happy New Year! And happy First Long Run email �of 2016! We had a great turnout this past Sunday at the first long run of the year. Let’s keep it up! This week’s host is: me. Again. I can keep this up as long you as can, people! Only you have the power to prevent the unceasing long run host-fest at my apartment. [Update: thank you, John Tran, for responding to my entreaties!]  Also, I’ve added the spring marathon countdown to the email this week, just to pile on the training anxiety. Let me know if you’re doing a spring marathon and I’ll put it on the list. There’s no motivation like seeing the inexorable ticking down of the clock each week.   See you Sunday!  Dan Long Run #2: Four Islands Start Location: Dan and Dave’s Apartment                         108 W 130th St,. Apt. GRDN                         New York, NY 10027   Start Date/Time:  9:00 am on Sunday, January 10, 2016 Distances: 19.2 miles: http://www.mapmyrun.com/routes/fullscreen/954404277/                   14.2 miles: http://www.mapmyrun.com/routes/fullscreen/954395883/                   9.7 miles: http://www.mapmyrun.com/routes/fullscreen/954398257/   Please RSVP using the 2016 Long Run RSVP List .   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect.   Please arrive 10-15 minutes before the start as we aim to begin our runs on time!   Details:   Following our ten bridges run is the four islands run (for the 19 mile route): Manhattan, Ward, Long, and Roosevelt. Everyone starts out together and crosses over to Ward Island via the footbridge at 102nd St. The 9.7-milers run a loop of Ward and Randall’s Islands and then head back over the footbridge to Harlem. Everyone else runs over the Triboro Bridge to Astoria. The 19-milers run a loop of Roosevelt Island, while the 14-milers run over the Queensboro Bridge and up through Central Park. The 19-milers follow them after their sojourn on Roosevelt Island. MARATHON RESULTS Nothing to report on the marathon front from this weekend. Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so I can look for and celebrate your achievements! And also report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Charleston Marathon: 1 week Houston Marathon: 1 week Miami Marathon: 2 weeks Central Park Marathon: 6 weeks Boston Marathon: 14 weeks New Jersey Marathon: 16 weeks   Now is the time to be thinking about your spring marathon training, and the indoor track season is well under way. If you need help, don’t hesitate to reach out to either Dan or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and I’m looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016 (FYI, they all are!). If you would like to volunteer to host, please email me at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Check out the FAQ In This Issue Spring Marathon Clinic This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Spring Marathon Clinic We had another good turnout for this weekend’s long run, especially considering the weather. Thirteen hardy souls braved the wind and rain on Sunday. But such are the charms of winter long running.   Dry and happy, with our full complement of toenails.    I suspect that for many it’s hard to see the point of putting yourself through all that rain-soaked misery. In two weeks (January 30th) Coach Mike will hopefully shed some light on all this when he hosts the spring marathon clinic after the fun run.   If you’re on the fence about doing a spring marathon, you’ve still got a little time to decide whether to commit. The New Jersey Marathon on May 1st (15 weeks away!) has been a popular target spring race for many FRNYers and promises to be again this year. If you’re considering a spring marathon, New Jersey is a great choice, especially as a debut. Plan on coming to the marathon clinic if you want to know more about what’s involved in tackling 26.2 miles!   John Tran is this week’s host and he’s promised toiletry freebies courtesy of the good people at Unilever! No one is questioning the club’s commitment to personal care and hygiene, but �nor should we look gift horses in their (clean) mouths (thanks to Pepsodent!).     See you Sunday!    Dan Long Run #3:  Hudson River Greenway to Riverdale Start Location:  John Tran’s Apartment                         101 W 87th St,. Apt. 208                         New York, NY 10024   Start Date/Time:  9:00 am on Sunday, January 17, 2016 Distances: 19.5 miles: http://www.mapmyrun.com/routes/fullscreen/959553333/                   This route is essentially an out-and-back, so simply turn around when you                          reach half your intended distance. For instance, if you turn around at the                          Henry Hudson Bridge your total will be 15.5 miles. If you’d like to run about 10                  miles, turn around at the Little Red Lighthouse at the base of the George                          Washington Bridge.   Please RSVP using the 2016 Long Run RSVP List .   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect.   Please arrive 10-15 minutes before the start as we aim to begin our runs on time!   Details:   This week we’re running up the west side along the Hudson River Greenway into Riverdale. It’s basically a straightforward out-and-back for anyone running up to 16 or so miles. If that’s you, then run up the greenway and turn around when you’ve hit half your total desired mileage. If you’re running more than 16 miles, the course heads over the Henry Hudson Bridge into Riverdale before heading back down Broadway into Manhattan, through Inwood Hill Park, and then along the greenway again.   MARATHON RESULTS Nothing to report on the marathon front, but the respite ends this coming weekend! Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so I can look for and celebrate your achievements! And also report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Charleston Marathon: Showtime! Houston Marathon: Double showtime! Miami Marathon: 1 week Central Park Marathon: 5 weeks Boston Marathon: 13 weeks New Jersey Marathon: 15 weeks   Now is the time to be thinking about your spring marathon training, and the indoor track season is well under way. If you need help, don’t hesitate to reach out to either Dan or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and I’m looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016 (FYI, they all are!). If you would like to volunteer to host, please email me at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Check out the FAQ In This Issue Welcome! This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Welcome! Please join me in welcoming three new members to the long directing team! Joining me as co-directors for 2016 are Mike Markowitz, Paul Racine, and Steve Waldon. All three are long-time members of the club, frequent long run attendees, and experienced marathoners. We’ll be rotating long run email writing responsibilities, so they’ll have the opportunity to introduce themselves in the coming weeks. Thanks to John Tran for hosting this past weekend’s long run! He pulled out all the stops, including goodie bags for everyone.       There’s no long run this coming Sunday because of the Manhattan Half. Good luck to the 75 Front Runners who are registered for the race!   Dan No run this week because of the Manhattan Half  Start Location:    Start Date/Time:   Distances:    Please RSVP using the 2016 Long Run RSVP List .   Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect.   Please arrive 10-15 minutes before the start as we aim to begin our runs on time! �  Details: MARATHON RESULTS Congratulations to our first batch of marathon finishers in 2016! On Saturday, Jason Fluegge (4:52:40), Doug Larsen (4:13:37), and Andrew Butler (4:40:30) ran the Charleston Marathon. On Sunday Brandon Rush ran the Houston Marathon in 3:35:39. Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so I can look for and celebrate your achievements! And also report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Miami Marathon: Showtime! Central Park Marathon: 4 weeks Boston Marathon: 12 weeks New Jersey Marathon: 14 weeks   Now is the time to be thinking about your spring marathon training, and the indoor track season is well under way. If you need help, don’t hesitate to reach out to either us or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of January 23-24_1123506895696.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 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Check out the FAQ In This Issue Welcome! This Week’s Long Run Marathon Results Marathon Countdown 2016 Hosts Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         Hey, I’m Back! I’m back, baby! For those who don’t know, I directed the long run program in 2013/14 before leaving it in the very capable hands of Dan Ferguson and Connor Essick. I’m pleased to be involved in the program again, because one of my biggest goals this year is to take a hands-on approach to meeting the training needs of our runners. I’m very excited about the great talent and direction of the 2016 team, and I look forward to working with runners of all abilities! Don’t forget that in addition to the long run, this Saturday we are holding our world-famous, award-winning  Spring Marathon Clinic. Stick around after the fun run to listen to Coach Mike and a panel of club experts discuss the training, nutrition, and race-day strategies that you should be implementing to optimize your marathon results. Come with your questions!   -Steven Waldon Long Run #4:  Pre-Awards Night Start Location:  Rutgers Church   Start Date/Time:  9:15 a.m. Distances:  13.5 miles:  http://www.mapmyrun.com/routes/view/971444479   Please RSVP using the 2016 Long Run RSVP List . Simply put your name down and indicate your intended �distance and approximate pace. This will help other runners figure out in advance who to run with, and let our host know how many people to expect. Please arrive 10-15 minutes before the start as we aim to begin our runs on time! Details:  This week’s long run is on Saturday to allow for the inevitably late night we’ll all experience later at Awards Night . We will meet at Rutger’s at 9:00 a.m. sharp! At 9:15 a.m. we’ll begin our run up Riverside Drive, entering Central Park at W. 110th Street, and run south along the west side of the park. Running at a perfectly-paced 9:30 per mile, you’ll arrive at the Daniel Webster Statue at 10:03 just as the fun run introductions start.  After shouting your name to a group of people who already know it, do  a loop with the fun run and continue for a lower loop before heading back to Rutgers for bagels, croissants, coffee, and the Marathon Clinic after announcements. For those looking for more miles, it may be easier to add miles before the run than after (when all the flavored cream cheese will be gone). MARATHON RESULTS NYC may have been under two and a half feet of snow, but down south in Florida two Front Runners were enjoying great marathon weather. Chris Choi and Javie Gomez ran through South Beach and Coconut Grove in the Miami Marathon. Chris Choi became the first Front Runner under 3:00 in 2016, finishing in a new PR of 2:56:25. Chris showed superhuman pacing skills -- his first half (1:28:13) was only one second off from his second half (1:28:12). Javie Gomez finished in 3:14:52, battling through a bothersome leg issue that may have hampered him in this race but will only fuel him in his quest for a BQ and possible sub-3:00 marathon later this year. Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so I can look for and celebrate your achievements! And also report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Central Park Marathon: 3 weeks Boston Marathon: 11 weeks New Jersey Marathon: 13 weeks   Now is the time to be thinking about your spring marathon training, and the indoor track season is well under way. If you need help, don’t hesitate to reach out to either us or Coach Mike at coach@frny.org 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run hosting calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of January 30 - 31_1123592802512.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 2016 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:2016 http://archives.frny.org/files/original/549292eb0935938041c52210f987dd22.pdf b65299c0725db9a3c99cb9ddab8af11a PDF Text Text �{ "id": "1125135234565", "name": "Long Run for the Weekend of July 2-3", "subject": "FRNY Long Run for the Weekend of July 2-3", "status": "SENT", "from_name": "Front Runners New York", "from_email": "longruns@frny.org", "reply_to_email": "longruns@frny.org", "template_type": "STOCK", "created_date": "2016-06-28T03:15:28.244Z", "modified_date": "2016-06-28T11:46:37.326Z", "last_run_date": "2016-06-28T11:46:37.321Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-Long-Run-for-the-Weekend-of-July-2-3.html?soi d=1101657017564&aid=yEdUVQ0Ql-8", "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": "P.O. 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Check out the FAQ In This Issue Happy Independence Day Weekend! Long Run No. 20 NYRR Long Training Runs Marathon Results Marathon Countdown 2016 Hosts Long Run FAQs Questions     Front Runners New York P.O. Box 230087 New York, NY 10023         HAPPY INDEPENDENCE DAY WEEKEND! When in the course of human events it becomes necessary to do long run training on the July Fourth weekend,why not do it with a group instead of on your own? In keeping with the spirit of the holiday,this week’s run will pass a few sites that highlight the important role the New York City area played in the American Revolution (details below). If you haven’t been running long runs regularly, join us. Now is the time to get back in the distance-running groove -- those fall marathons are coming up sooner than you think! Mike Long Run No. 20:   Life, Liberty and the Pursuit of PRs Start Location: Paul Racine’s apartment 165 West End Ave., Apt. 27J New York, NY 10023 Start Date/Time: Sunday, July 3, at  8:00 am Distances: 19 Miles:   http://www.mapmyrun.com/routes/fullscreen/1135241170/     14.7 Miles:  http://www.mapmyrun.com/routes/fullscreen/1135255750/  11.9 Miles: http://www.mapmyrun.com/routes/fullscreen/1135282807/ Please RSVP using the 2016 Long Run RSVP List Simply put your name down and indicate your intended distance and approximate pace. This will help other runners figure out in advance who to run with and let our host know how many people to expect. Please arrive 15 minutes before the start; we aim to begin our runs on time! Details: We’ll attempt to beat the summer heat by running along the Hudson in the first segment of the run. The two longer options include some elevation changes; we’ll head into Brooklyn via the Brooklyn Bridge and return to Manhattan on the Manhattan Bridge. And in h onor of Independence Day, we’ll pass several Revolutionary War historic sites along the route: City Hall Park is where American troops first heard the Declaration of Independence. George Washington gathered his soldiers there for a reading of the declaration on July 9, 1776; The Old Stone House (Third Street between Fourth and Fifth avenues, Park Slope) is a reconstruction of the Dutch farmhouse that played a key role in the Battle of Long Island in August 1776. (The surrounding park was home to the Brooklyn Dodgers before Ebbets Field opened in 1913). The Battle of Long Island itself was fought on land that today makes up parts of Greenwood Cemetery, Park Slope and Prospect Park. Fort Greene Park was the site of American fortifications during the Revolution. The park’s Soldiers and Sailors Monument honors 11,500 Americans who died in British prisons.  NYRR   LONG TRAINING RUNS Over the summer there will be a few NYRR events that we will use as the FRNY long run, so make sure to sign up for the NYRR  Long Training Run #1 (Saturday, July 23),  Long Training Run #2 (Sunday, August 14)  and the  18-Mile Marathon Tune-Up  (Sunday, September 18) before they sell out! The long training runs are noncompetitive, with pacers leading groups by half-minute intervals from 7:00 minutes/mile to 11:00+ minutes/mile. Water, Gatorade,and PowerGel are provided. Run 6, 11, 16 or 20 miles as 6-, 5-, 5-, and 4-mile loops of Central Park. The Tune-Up is an 18-mile race. MARATHON RESULTS No marathoners this weekend; the club was focused on the Pride Run. Congratulations and thanks to the 368 Front Runners who proudly and capably represented the team in Central Park on Sunday. Are you running in an upcoming marathon or ultra? Make sure to put your name on the FRNY racing sign-in spreadsheet so we can look for and celebrate your achievements! And also  report your races to the Race Captains so they can include you in the weekly race report and make sure you get credit for the Participation Award! MARATHON COUNTDOWN   Countdown as of this coming Sunday:   Berlin Marathon: 12 weeks ( Sunday, September 25) Chicago Marathon: 14 �weeks ( Sunday, October 9) Mohawk Hudson River Marathon: 14 weeks ( Sunday, October 9) Detroit Marathon: 15 weeks ( Sunday, October 16) Marine Corps Marathon: 17 weeks ( Sunday, October 30) Niagara Falls International Marathon: 17 weeks ( Sunday, October 30) New York City Marathon: 18 weeks ( Sunday, November 6) NYRR 60K: 20 weeks ( Saturday, November 19) Philadelphia Marathon: 20 weeks ( Sunday, November 20) Planning a marathon this year? Speed workouts that will get a stronger, faster you to the starting line are happening now. Go to the  FRNY web site , log in to the member-only area and sign up for the weekly training email. If you have questions or need help, don’t hesitate to reach out either to us at  longruns@frny.org  or Coach Mike at  coach@frny.org . 2016  HOSTS    Hosts are the lifeblood of our long runs and we’re looking for hosts in 2016!    Please check the Long Run Hosting Calendar to see what dates are open in 2016. If you would like to volunteer to host, please email us at longruns@frny.org  LONG RUN FAQ   New to long runs? Check out the FAQ: http://frny.org/training/long-runs/  QUESTIONS?   Questions? Comments? Concerns? Please feel free to email longruns@frny.org if you have any of the above. � 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, 2016 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 2016_FRNY Long Run for the Weekend of July 2-3_1125135234565.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 2016 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:2016