14 25 6464 http://archives.frny.org/files/original/60b50e5543037a682990d4812f5be3d3.pdf c8ad4d7b12c891aa0b59e500aa7e8e2d PDF Text Text �{ "id": "1103998332604", "name": "Newcomer-Non-Members Solicitation - November 29, 2010", "subject": "Be the first to sign up for 2011!", "status": "SENT", "from_name": "FRNY Membership", "from_email": "membership@frny.org", "reply_to_email": "membership@frny.org", "template_type": "STOCK", "created_date": "2010-11-29T22:40:55.914Z", "modified_date": "2010-11-29T22:50:07.825Z", "last_run_date": "2010-11-29T22:50:07.791Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Be-the-first-to-sign-up-for-2011-.html?soid=110165 7017564&aid=ZJEEefyUJFI", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 4, "opens": 0, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "13" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/frnyigb", "url_uid": "1103923581213", "click_count": 0 }, { "url": "http:\/\/twitter.com\/share?url=http%3A\/\/www.youtube.com\/watch%3Fv%3D6yBx8hanu5I%26fe ature%3Dshare&text=Check%20this%20video%20out%20--%20It%20Gets%20Better%20-%20Front%20Run ners%20New%20York&via=youtube", "url_uid": "1103923581210", "click_count": 0 }, { "url": "http:\/\/www.facebook.com\/sharer.php?u=http%3A\/\/www.youtube.com\/watch%3Fv%3D6yBx8han u5I%26feature%3Dshare&t=It%20Gets%20Better%20-%20Front%20Runners%20New%20York", "url_uid": "1103923581208", �"click_count": 0 }, { "url": "http:\/\/www.frny.org", "url_uid": "1103744425242", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/watch?v=6yBx8hanu5I", "url_uid": "1103923581207", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-2011_Sign_Up_NEW", "url_uid": "1103982819246", "click_count": 0 } ] } email_content: Be the first to sign up for 2011! var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=ZJEEefyUJFI&c=3&r=1" }; November 29, 2010 It’s Not Too Late to Become a Front Runner! (...and be the first to sign up for 2011!) Thank you for joining one of our Saturday fun runs at FRNY. We have had a really exciting fall promoting health, well being and a better life through running. Please click on the link below to hear the stories of some of our runners -- which we produced to support LGBT youth and the It Gets Better Campaign. The club is in an amazingly exciting growth phase and now is the ideal time to meet other runners and train with a top notch club regardless of your speed, level of experience or particular goals. We just started our winter training at the Armory, have swimming clinics Monday nights, fun runs Wednesdays and Saturday mornings, and happy hours on many a Friday night. And you can join the club for the balance of 2010 and ALL 2011 for just $35 by clicking here! We want you to be a part of the Front Runner phenomenon. Hope to see you at a fun run, training event or social hour soon (a full list of upcoming events is available on our calendar at www.frny.org). Feel free to write to me at president@frny.org with any questions. Thanks, Rob It Gets Better with FRNY The Front Runners New York "It Gets Better" video has just been released! If you haven’t seen it yet, please click below to watch the inspirational and moving stories shared by FRNY members. Share this on Facebook Share this on Twitter Please help us get the word out to struggling LGBT youth by sharing the video with your social networking sites, email contacts, friends and families. You can instantly share the video on your Facebook wall or Twitter feed simply by clicking the icons above. You may also forward this Special Front Runner Gram to your email contacts, or send them to the video at http://bit.ly/frnyigb. We especially encourage you to send this to any teachers you know, parents, students, coaches, or anyone else who works closely with young people. Together, we can reach out to countless troubled LGBT teens to let them know that "It Gets Better!" In This Issue It’s Not Too Late! It Gets Better with FRNY Benefits of Membership Spread the word Benefits �of Membership With your membership you will receive our monthly newsletter, The Next Mile, along with a weekly Front Runner Gram that includes racing events, the race report, social events, training, and other club news. You will also receive a membership directory. Your membership card also entitles you to discounts to many running stores, including: Urban Athletics - 15% discount on all merchandise Super Runners Shop - 10% discount on shoes The Running Company - 10% discount on all merchandise along with other local businesses. Please help us get the word out! We’re counting on you to help distribute the video to the widest audience possible. Tragically, 9 out of 10 LGBT students have experienced harassment at school, and more than 1/3 of LGBT kids have attempted to commit suicide. With this video, we can lead those kids to find the help they need and possibly save their lives. � 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, 2010 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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Hello, Golden Sneaker! It’s almost the end of the year, and we don’t think you’ve claimed your free singlet yet! (Please let us know if you already have...) We don’t want you to miss out on this benefit, so please see any board member at an upcoming fun run. Just say you are a Golden Sneaker member for 2010 and you’d like to pick up your free singlet. Don’t forget that this �Saturday Dec 18th is the last Saturday fun run from Rutgers until Jan 8th. Questions? Email Michael Cavaliere at cavalierem@gmail.com. In This Issue Don’t Forget Your Singlet! Membership Renewals Membership Renewals Next week an email will be sent to all current members regarding renewal of their FRNY membership. Please stay tuned. We had a banner year in 2010 and look forward to much more fun running, training and socializing together in the coming year! Thank you for supporting FRNY at the Golden Sneaker level this year! � 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, 2010 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 2010_Don't Forget Your Singlet!_1104080432171.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 2010 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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J. Frame 8/16 Craig Linden 8/16 Jessica Nardizzi 8/18 David Jasper 8/19 Michelle Mazzara 8/22 Alex Fernandes 8/23 Peter Wertheim 8/25 Louis Carotenuto 8/25 Michael Mahon 8/26 Ryan Singer 8/26 Chris Martino 8/26 David Lin 8/27 Matthew Anderson 8/28 John Van Cott 8/28 Trent Stone 8/28 Ross Martin 8/31 Welcome New Members! AJ Desjardins Joshua Wright Frank Dudley Kimberly Walters Jan Rajniak Matthew Howe Jamey Mangum Darroch Putnam Victoria Ewing Mark Tice Amit Nigam Burton Ward Trent Stone Ryan Hardy Thomas Eastman Fabio Santos Jonathan Wilson David Jasper Len Drewett Robert Raimo Dimitra Karagiannis Alison Casillo Emily Witko THE NEXT MILE The Newsletter of Front Runners New York Assembly Alex Kristofcak Board Of Directors President Rob Lennon Men’s VP Dane Grams Women’s VP Sandi Rowe Treasurer Anthony Ng Secretary �Dan Gallagher Directors-at-Large Michael Cavaliere Megan Jenkins Committees Photography Ted Paszek Breakfast Megan Jenkins Brooklyn Run Peter Doebele Megan Jenkins Coaching Kelsey Louie Rob Lennon Chris Stoia Cross Country Meet Megan Jenkins Design Katrina Amaro John MacConnell Sandi Rowe Development Committee Megan Jenkins, co-chair Seth Richardson, co-chair Mickey Comerford, M.D. Blossom Coryat Peter McGrane Francia Moscoso Anthony Ng Michael White Elections Officers David Lin Tom Malcolm Front Runner Gram Rob Lennon FRNY Multi-Sport Rosario Gennaro Rachel Cutler Mike Totaro Marathon Weekend Marie Tracy Dan Armstrong Miles Harter Bernd Erpenberck Membership Megan Jenkins Da Ping Luo Daniel Adams John Whooley Out of Town Racing Tim Guscott Pride Run Gabby Celis Seth Richardson Race Captains Janice Jabido Dave Lin Linda Paparella Paul Racine Social Committee Dane Grams Walking Jim Brandon Wednesday Run Dane Grams Volunteer Committee Blossom Coryat Seth Richardson Website Blossom Coryat Cory Goodale Rosario Gennaro Joe Lim Katrina Amaro Marketing Committee Zachary Johnson Michael Cavaliere Blossom Coryat Rob Lennon Kevin Masse Fred Plaff Seth Richardson Sandi Rowe Front Runner Charitable Foundation, Inc. Les James & Thomas Ward The Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership. Submit material by noon on the second to last Saturday of the month �to frnynewsletter@frny.org. Submissions are subject to change under editorial review. All material in this newsletter Copyright 2009 Front Runners New York, Inc. I am writing tonight -- alone -- from an outdoor pub in Cologne, not far from the hotel that has become Front Runner central for the Gay Games. It was a very Front Runner day for me, and I looked forward to an hour of two of solitude on a midsummer’s night that is quite literally like a dream. After seven years in Front Runners, I have learned the importance of striking that perfect balance between the spectacular highs of union and team camaraderie that come with FRNY membership and the therapeutic solitude and nourishment that only the sport of running can offer. And so I woke up at a shade before 6 AM today to head out to the suburbs and compete in the first event of the Games -- the Olympic distance triathlon. Rob Lyons and his partner Michael needed a runner to do the 11K leg that finished their event. It was a gorgeous morning heading out to the start with Kelsey and Marty to help kick off the Games. The sun played peek-a-boo through the pewter skies keeping the temperatures cool and the conditions civilized. We chatted and giggled and bonded on the long ride out. And it was a thrill to see the women and men from all around the globe digging deep to give their personal best once we got to the grounds. I had the added honor of running alongside the first Front Runner medalist in these 2010 Games -- Dave Pitches. Fiercer than ever just days before his 65th birthday and landing a bronze in the Olympic Tri for Team FRNY! I also got to cheer on a truly joyous Katrina Amaro who managed to procure a bike (not an easy feat but she’ll share those details with y’all later) and to meet her goal of breaking 1:45 in the sprint distance Tri. In the September issue of the newsletter Katrina and Anthony Cocciolo will be providing female and male accounts of the Games so I certainly won’t attempt to steal their thunder here. That’s an Around the World column not to be missed! What has struck me as I have thought about how to capture the feeling here and write something relevant to those on the ground in New York City is that sense of being a part of something. Many months ago, when I first glimpsed the slogan for the 2010 Games -Be a Part of It! -- I thought it was, well, a bit corny and lame. Not as cool as Nike’s "Just Do It!" And yet not specific enough to explain why someone should travel half way around the world to Cologne and shell out thousands of dollars to be a part of the Games. (I will share a little secret and tell you that Cologne is not a city most travelers spend a full week in; it’s much more of a three-hour pass-through visit between other cities in Germany/Austria/France/Netherlands). But here we are! And I think that the burden to get here -- some of us had multi-hour layovers in London en route to Dusseldorf and others of us missed events because of delays in Amsterdam (there is no truly door-to-door option) -- makes the experience all the richer. Be a part of it! Isn’t that the siren song of gaydom, after all. Traveling that extra bit to the outskirts of town to experience some forbidden spark of togetherness and possibly seeing a boy or a girl who catches your eye. Going the distance for that which is verboten. (Hey, I need to employ the few words from Deutschland that I know.) Putting that extra effort in makes the experience more special. It’s always been true of us as gays, and it is something to celebrate. We move outside and beyond ourselves and end up paving the way and pushing the cultural envelope forward for the rest of the world. It’s quite a blessing and a curse, but it’s our birthright. We as gay runners experience this phenomenon exponentially. We push ourselves to run faster and longer than we ever thought possible. We reach beyond the limits of sanity so that the nonrunners among us examine us cross-eyed and agog as they hear tales of our late-night track workouts or our crack-of-dawn twenty milers. Quite simply, we are not comfortable with the everyday and the easy. We know that you only discover what you’re made of by testing the limits and traveling to those outer edges. It’s all about the distance you travel...whether that is to Cologne from the island of Manhattan or to New York City from the wide-open prairies of �Kansas. It is the statement that you make and the change that you not only effect but also become. It’s a personal journey, ultimately, but we are so blessed to have others who have been on and off the course before us or with us, and who are willing to lend us a helping hand along the way. Being here in Cologne I feel that spirit more alive and more palpable than ever. It’s a long road to run. But we don’t have to go it alone. For almost 50 Front Runners our journey this week is on the tracks and streets and pools of the Gay Games villages. For others it’s on the long runs throughout the city or the fun runs in Central Parks. We travel far -- literally and metaphorically -- to discover ourselves and to learn about each other. The more I am involved in this sport and with this club and in moving the ball forward for Front Runners in NYC and internationally, the more I believe and know in my heart that it really is that simple. Whether your outer reaches are Cologne or the full loop of Central Park or a long run on a ghastly summer’s day, may you know that you can do it and that you don’t have to take that next step alone. God bless Front Runners New York for being the best champion and companion any gal or guy could have, and God bless you all for keeping it moving! --Rob Lennon Profile of the Month: Brent Peterson by Rob Hoerburger He wasn’t exactly born in the wagon of a traveling show. He’s not exactly a Cher fan. But Brent Peterson was born exactly when Cher’s "Gypsys, Tramps and Thieves" was ascendant, so let’s go with that, inexactly. Haven’t seen him for a while, uh-huh. Peterson has been a bit of a phantom lately, on both the racing and FRNY scenes (more on that in a minute). Chances are, though, if you did see him before this current break, it was at a race, lining up at the front of the pack, and then not again until the race results were posted, when he would usually be near the top. Since joining Front Runners in 2006, Peterson, 38, has typically finished in the top 10 on the team, with age-graded numbers in the 70s or above. Then after scalpeling through the competition, he would sprint to his co-op just off the park, back to his partner of almost 11 years, Jeremy Heilman, and their dog, Ginger, until it was time to race again. His stellar results did garner him enough notice to be named Front Runner Middle Distance Runner of the Year for 2009. The award, he said, "came as a complete surprise. I’ve always been good at many different things, but I’m never the best (or worst) at anything, either. Falling in the middle certainly has its advantages when you’re trying to fit in, to keep a low profile." The unassuming Peterson does seem more comfortable blending into the crowd, or even a plate-glass window at Starbucks, his dark buzz cut tilted down into his New Yorker and unsweetened iced coffee, his size-small Thomas G. Labrecque T-shirt hanging off him, than he does on a podium. But you can’t achieve what Peterson has, both on and off the running path (he’s currently pursuing his third Master’s degree), without a little pride, even if it’s couched in modesty. He’ll admit that with his reduced mileage (down, he figures, to 2,000 miles a year from 2,500, still running six days a week), he could still probably run a 1:27 half-marathon, that "1:27" uttered with an undisguised "so what?" in his voice. This questionable humility apparently has followed him from his high-school days in Alaska, when he said he could run 17-minute 5Ks, "good, not great." (Peterson also tried football in high school for a year but "hated it." He wandered over to cross-country "because the guys were cuter.") So with a peak running age, an injury-free body and his FRNY award still shining on his mantel, why would he choose now to scale back the miles? For one, he doesn’t like to run in the heat (that Alaska thing), and this summer of all our discontents was actually good timing. His last race was the Scotland 10K in April, and he won’t race again until the Reach the Beach relay in September. But more important is his pursuit of that third Master’s, which leads us to: Sell a couple bottles of Dr. Good. Peterson for many years was comfortably ensconced in his job as a physician’s assistant. And while it was a steady job, he realized that if he stayed in it, he would be doing the same thing every day "five years down the road." So in 2006, he took a job at a pharmaceuticals company, which led him to eventually pursue an M.B.A. at N.Y.U. "A �colleague said that I had ’gone over to the dark side,’ " he says. "I prefer to think of it as bringing light to the dark side." Peterson now travels from Philadelphia to Maine in different capacities as a big pharma rep, with an emphasis on Hepatitis B drugs/treatment. "There’s something different every day," he says. And he often has to speak in front of large groups, which helps him tackle his shyness. Joining Front Runners also got him over both running and social hurdles. He and Heilman were living in Brooklyn and Peterson was running with Brooklyn Road Runners, a club he enjoyed but found limiting from a competitive point of view. One person would typically show up for a speed workout. "The thing about Brooklyn is that about once a year they get a really fast runner, and then that runner leaves for a faster team." He and Heilman were looking to move anyway - "we were priced out of Brooklyn and into Manhattan" and he looked up Front Runners. He liked the idea of organized speed workouts and was impressed with the club’s philanthropic efforts. "Oh, yeah, and I guess also because I was gay. Here I could wear the jersey comfortably, but not when I lived in Connecticut." (Peterson got his second Master’s, in a physician’s-assistant program, at Yale. His first was in fisheries.) Peterson’s reluctance to wear his gayness on his back is a partly a product of his upbringing in a military family. He told his parents over the phone that he was gay when he was 23, and while his mother was "very concerned," his Air Force father was silent on the subject, and they have never discussed it since. Over the years, though, he says, his family has embraced Heilman, his partner. And he says that living in Alaska when he was starting to acknowledge his gayness had certain advantages: there was a bar in Fairbanks that was gay one night a week, a kind of one-queer-size-fits-all, out of necessity. "There were college kids, bears, drag queens, lesbians all there. It was very open and accepting." Fairbanks also provided the scene for Peterson’s favorite marathon, the Equinox, in September 1996. The course ran up and down a mountain, and the weather veered from rain to sleet to snow and then back to rain on the way down. Peterson had a support team there with several changes of clothes, and while it was not his fastest marathon, it was his most rewarding because of the constant shifting and recalibrating the course required, appealing to the vagabond Air Force brat in him. Peterson’s other favorite marathon was New York in 2006 (a big year for Peterson, as it turned out), when he ran 2:57. But it wasn’t all about time. He ran the same day that one of his sports heroes, Lance Armstrong, did (and beat him), and also ran side by side with one of his running mentors, John Shostrom, a Brooklyn runner whom Peterson met online in the late ’90s and who was instrumental in persuading Peterson to move to New York. He plans to run his next marathon in 2011, to coincide with his 40th birthday, but admits that the distance isn’t his favorite. "I’m not built for a marathon," he says. "After I run one, I can’t walk. I’m not like these guys who can go out and run one the next week." I was 16, he was 21. Actually it was Peterson who was 26 and Heilman who was 19 when they met online. Two years later, in 1999, they started living together. Heilman himself is in grad school now, studying film at Columbia, with a plan to teach. "He’s a brilliant critic," Peterson says. They’ve been known to see 200-300 films a year, though these days are down to just 2-3 a week. Their favorites include "Chinatown," "Manhattan," "Vertigo" and "The Thin Red Line." Together they saw "Magnolia" four times ("or so") in the theater, and "Moulin Rouge" still stands out for them ("great energy, and one of the few recent musicals that I love"). Spending time with Heilman is another reason Peterson is taking a bit of a break from running; they’ll embark on a Minnesota vacation this summer - by car, because Peterson would not allow Ginger to travel in a plane’s baggage section - before they both return to school in the fall. But just because Peterson has given other areas of his life greater priority lately, it doesn’t mean that his competitive fires have dimmed. He’ll run that grueling RTB relay in the fall, with an ultra team. And there’s the marathon in 2011, and an added reason to look forward to turning 40: "I’ll be out of Rich [Velazquez] and Kelsey’s age group." Coda: �Every [Saturday] night, all the men would come around. "Back when the Roxy was still open for business, I went with some friends and couldn’t understand why there was such a massive crowd packed onto the dance floor. . . . My questions were answered when Cher came out onstage and sang a song unknown to me at the time, "Believe," along with a couple other songs from her new (at the time) album. Kind of a random New York experience, but seeing as I lived in Connecticut then, it left an impression on me. . . . It’s not often you just ’run into’ a Cher performance. I think that’s the type of thing you have to plan for, at least in any city other than New York!" Exactly. Dear Koach, I’m training for my first New York City Marathon; how many miles a week should I run? Sincerely, Like a Virgin - - - - - - - - - - - - - - - - Dear Like a Virgin, There are a few basic mileage tips every runners should follow when preparing for their first (or 50th) marathon. 1- EVERYONE IS INDIVIDUAL - Your training should reflect your own personal fitness level. Be sure to train to your level, based on the mileage you are putting in now, and to listen to your body as you increase mileage and intensity. This includes pacing. You should do your long runs at your own pace-typically 45 seconds to 1:30 slower than your marathon goal pace. 2- ONLY INCREASE MILEAGE BY 10-15% A WEEK - To prevent injury, it is important to allow your body to adjust to the extra miles. Adding too many miles at once can strain your body and lead to over-use injuries such as stress-fractures. 3- TRAINING SHOULD INCLUDE A VARIETY OF RUNS - To get that PR, your training regimen should include a variety of different workouts including long runs, tempo runs, medium runs, and rest days. 4- ONLY ADD ONE NEW WORKOUT AT A TIME - Don’t completely overhaul your routine in a single week. Adding too many new elements at once is only a short-cut to injury. If you’re starting long runs this week, wait to the following to add speed work, and then the next week to add weights. 5- TRAIN YOUR BODY TO RUN FOR THE LENGTH OF YOUR RACE - If you expect to run a 4 hour marathon, plan at least one run that has you on the road for 4 hours. Anticipating you’re going to be going a little faster on race day, this will probably add up to a 20 mile run in preparation. Ideally this will be your last very long run, 2-3 weeks before race day. 6- And finally, PREPARE FOR YOUR LONG RUNS - Make sure that you plan out your long runs. This means you need to be sure you carry water with you (or know where the water fountains are); carry GUs, Cliff shots, or what your choice energy food is; know where you can find a bathroom; and either run with a friend (recommended) or carry $20 with you, just in case you need to jump in a cab, buy a Gatorade, or deal with whatever you may encounter on the road. Happy Running! Koach Kelsey and Marathon MacConnell by Emily Meyers & Zander Ross Are you going to Rhinebeck? Were you also invited to Rhinebeck? How will you get there? How long will it take you to be there on time? Is it far? Are you bringing a wedding gift? Is dreaming a crime? Well, I can only answer the last question with a simple NO! But, for the other answers we just have to look at one of the things that, supposedly, one of the guests claims he helped invent: the Internet; or, as our past leader called it: "The Internets." Many of us rely on our high tech GPS watches and gadgets that tell us where to go, where we are, how long until we get there, even how many gallons it will take to travel any given distance; or, everything we want to know about our performance while running, swimming or even biking. But, have you noticed that many times these little creatures take forever to connect to a satellite. Gosh! Sally Fields was flying right into our living rooms like 40 years ago, and she didn’t even have GE engines.... And we can’t even connect a little device’s signal in 20 minutes? What gives? Ask around -- how many runners, me included, have started a run unable to connect. Frustrated, we just go and run and we never get that desired info into our computers. But don’t worry; help has always been at a click of a computer mouse away. Before the GPS era came around, I always relied on several great websites. Even today, these sites are very useful, full of information and totally free. Here are some: www.gmaps-pedometer.com - This a great website that cannot only keep your miles, but can also count calories, save �your route and even print it if you prefer. Also www.mapmyrun.com - A nice free place where you can log your training, create a profile, share your info, add your goals and more. They even have an App for the iPhone. As I was doing some research for this article and talking to Rich Ervais, he mentioned this great website, www.athlinks.com. This is now one of my favorites places to check out my running achievements, or lack thereof. Athlinks finds most of your race results and keeps them all listed under your name. You can create a profile, add photos and even correct times and make changes as needed. They have over 60 million results, and over 114 thousand members. They keep records from your shorter NYRR race to your ironman tri. Here is another one, that happens to be Tom Henning’s fave: www.runningahead.com. And just for fun, check these as well, www.marathonmaniacs.com and www.marathonguide.com. Have fun! Check these out, and if you find more interesting ones, please let me know. So, I could perhaps answer those questions above, but then I was sworn to secrecy and bound by a confidentiality agreement..... Hey! Dreaming is NOT a crime....so one can dream freely and fantasize about a very special weekend in Rhinebeck, no? Anyway, take a look at these sites, you’ll find tons of useful information and great pre-set running routes. So, my running buddies, enjoy your running, keep track of your goals and achievements, and enjoy this beautiful summer. Now, how about a toaster? Or a blender? Or perhaps an iron? What to bring, what to bring... Finally, before I go I want to wish all of our Front Runners friends a lot of success and tons of good luck in Germany! Make us proud Front Runners NY! Remember as always: Trip a Kenyan Beat a Kenyan BE a Kenyan Zander As marathon training enters full swing, most of us are even more deliberate about our distance and pace than we are during the rest of the year. They leave us juggling race calendars, work-out schedules and meal plans. How many miles did I run this week? How did I feel running in this heat? How fast was I able to go? What did I eat for dinner the night before I had that awesome long run? How many miles have I put on these shoes? To help keep track of all of this information and more, there are lots of helpful on-line tools, most of which are free. I’ve used http://www.activetrainer.com/ for a few years. It lets you track any kind of workout (running, swimming, biking, cross-training, etc.), automatically adds mileage to your shoes, and can create some nifty reports of your progress. You can schedule workouts in advance and see them on the calendar. But the program is a bit limited in terms of reporting, e.g., I can’t see my weekly running mileage easily over an extended period, or include route maps. But the interface is easy to use and can keep records over years. The New York Times has a great web app, Run Well, to manage race-specific training, but doesn’t work as well for general fitness/workouts tracking, and you have to be a member of the NY Times (which is free, but takes a minute to set up). It’s available at http://health.nytimes.com/run-well/. The program asks you to select an upcoming race (although it hasn’t been updated for 2010, and still has the 2009 dates sin the system), your age and running level. It then provides a number of training programs created by different coaches from which to choose, along with information about those programs, including the total mileage, length of the program, etc. Once you chose a program, the tracker displays a full training calendar, a progress chart, and detailed information about each day’s run. You can log each day’s workout, adding any specific comments you’ll want to remember later. You can also choose to receive e-mail you reminders, and track your progress on the New York Times’ home screen, which many of us have open on our desktops anyway. The app’s flexibility and simplicity have garnered praise. A great article about Run Well that summarizes all of the features is available at http://www.knowabouthealth.com/gadget-customize-your-marathon-training-program/2076/. A tracker geared specifically toward triatholons is available at www.beginnertriathlete.com. This has many of the same features as the other training trackers (e.g., distance, time, pace, hours slept, body measurements, health, etc.), but is geared towards triatholons, and so focuses on swim, bike, and run. It will also save routes, and has an integrated nutrition feature where you can �track the time of and notes about your meals. You can export this information on a blog, or e-mail it. It also plugs you into the Tri community, so you can chat on the site with other traithletes and see lots of training tips and racing information. For the old-fashioned among us who’d prefer tracking workouts with a pen and paper, a good template is the first page of this PDF: https://www.womensminimarathon.ie/_fileupload/downloads/WeeklyTracker.pdf (although I admit it’s strange advertising for a butter substitute). It’s easy enough to create your own spreadsheet using these same columns to escape Flora’s weirdness. So even you’re not as obsessive-compulsive as I am (few of you are :)), you might still enjoy tracking your training progress using one of these on-line tools. Your mom at least is sure to appreciate a bar graph detailing your weekly mileage over a marathon training program. - Emily Article Last month, I received word that my favorite writing professor in college had died of a massive heart attack, likely related to years of obesity. This was deeply upsetting, and also quite surprising, as when I knew him, he was thin and athletic. Alan Hoey had run the NYC marathon, and was the first person I knew who had ever done such a thing; a feat that I simply couldn’t imagine. I didn’t run, nobody in my family ran, and while on the other side of Ithaca, a young Loren Mooney was tearing up the track on a regular basis, she would remain a stranger for another decade, and so I can say at that time, I had no friends who ran. Alan was a writer, and therefore also a gifted storyteller. He had a tale of the NYC marathon that would stay with me for years, and one that I would think of often as I became a runner. When news circulated of Alan’s death circulated, several of us remembered this story clearly. It is a short story. When Alan finished the marathon, he found his friends in the crowd and they asked him repeatedly what he needed. He didn’t know. He knew he didn’t want to eat, and he knew he didn’t want to drink, and he suspected he did not want to be around people. On his own at last, he went to a portapotty and defecated. Upon exiting, it hit him that he was truly and completely empty, a feeling he had not experienced before. He had achieved a major goal, and had nothing pressing to do. He was exhausted, and had cleared his body and mind. He was alone, still and content. As a twenty year old, I neither could imagine feeling this way, nor could I imagine wanting to. I frantically surrounded myself with people and activities: a boyfriend, a gaggle of friends, surrogate animals, and co-workers from several assorted, and overlapping, low-paying high-energy jobs perfect for a Type A Personality stoner. I had five roommates, and while I worked out periodically, I took group classes at a popular gym where Loren wouldn’t be caught dead. Being alone opened a door to being empty, a terrifying prospect then, and only a slightly more tolerable one now, two decades later. I started running four years ago in the midst of a very dark and very painful divorce, and I ran my heart out, first a quarter of a mile, then a half a mile, and finally a full mile, to quiet the panic of being alone and empty. I ran my first marathon on a dare, 8 months after running my first mile, with 5 friends along the Florida course, ready to celebrate any and all of the miles I was able to accomplish, even if far short of 26.2 intended. NYC was my second marathon, and I had been knocked off my feet by a crush so sweet and so powerful, I think my sneakers only hit the pavement two or three times, and I floated across the finish line in a sea of happy hormones, feeling like Cinderella down to my toes, which more closely resembled those of her evil stepsister’s (read the original Grimm version, those boys were f**ked up). With several happy and eventful years of FRNY membership under my belt, Marathon #3, universe-providing, will take place during the Gay Games in Cologne, Germany, with a team I adore and friends I cherish. And I don’t need to tell any of you this; it says a lot to have friends dodge work and other responsibilities to power out your last few long runs with you. There are no words (and yet I try!) to describe having 20 miles fly by as you discuss the intimacies of relationships, platonic to romantic, with those with whom you feel strangely intimate- an intimacy that can only be fostered and �nurtured on a long run. Training for this marathon has taken place on 3 continents and 10 cities, as well as my home base and my hometown. I have run along the Allegany, South Beach, Boston Harbor, the East River, the Hudson, the Bay of Bengal and the Danube. I have charged up and down Bear Creek as an Outdoor Carpet Muncher, stumbled my way over Bear Mountain in the NorthFace Challenge, and shoved my face in swamp dirt at RunAMuck with my non-biological little sister. Despite the fact that half of my training runs have been solo, and nearly a third in cities where I know nobody and often don’t speak the language, I feel neither alone nor empty. Far from it. If the pithy quotes and tired clich?s on running merchandise available at Caf? Press are true, we all come to running for different reasons. While I suspect many of us can pinpoint why we started running, I don’t know that many of us can be sure of what we expect to find at either the starting or finish lines. I hope for Alan, he was searching for emptiness. I hope for you, you find what you need. I would be remiss if I didn’t confess to some severe performance anxiety, both because it is true, and because it is cheap transition to discuss sex, which, let’s be honest, the only reason the 8 of you check out my Box anyway. Further, I started writing this from Vienna, where I was attending the International AIDS conference, and finished it in a gay bar called CoXx in Budapest, so well, there is sex all around (although honestly, I can’t imagine Vienna debasing itself in any way The city is so sweet, I want to pinch its cheeks and put it to bed early! At any moment, I expected the Seven Dwarves to go skipping down the cobble-stone street, and to discover that the 3rdfloor of my hotel was made out of candy. Total cuteness. Budapest, on the other hand, totally takes it up the ass whilst gagged and blindfolded, in the good consensual way). For those of you who grew up being athletic, and had your parent(s), sibling(s), friend(s), secret same sex lover(s) attend each and every game/match/meet, turns out they may have actually increased your anxiety! According to basic principles of sociology, in each social interaction, we imagine how the other person views us, and we design of our actions based on that expectation. When you go into a room of unknowns, you have only your imagination with which to work. However, if you know your audience, you already have a sense of what they think of you, and what they expect of your performance. According to sports sociologists, this means that when your family and friends come to watch you swim, bike, or run down the street on tippy-toes for hours on end like an assclown, trailing blood out of your right shoe and yapping about vaginal flora (for random example), you have a very clear sense of what they think of you, and for many of us, that eliminates the possibility of thinking only good things. In other words, the more intimate and "known" your audience, the greater your performance anxiety, because you know they know the real you, blueberry toes and all. Imagine the level of performance anxiety you would have if your family was watching you in flagrante delicto, especially if your family is like mine, and in an commitment to frugality, would likely sneak in their own foods, something uber sexy like liverwurst and limburger cheese, and push their way to the best seats in the house and then chitchat through the whole thing. Analytic theory suggests we often have our dominate parent’s voice in our heads during moments of intimacy; my mother says things like, "Honey, you don’t know where that has been, don’t put your mouth on that! If you must suck on something, let me get you a mint!" This has definitely shrunk more than one boner, and yep, if boys can claim to get boners, girls can too, as neither of us have genitalia bones, but we do have the same amount of erectile tissue. What terror I felt then seeing Dane’s Gay Game homocounter pass the 30 mark and click off at 46 of us heading to Cologne. What’s worse, these people are athletes and they take this stuff seriously, while I have spent the past few weeks eating and drinking my way across Eastern Europe. Eeeks. Perfomance anxiety, sexual and athletic, is a bitchkitty because it is cumulative. The anticipation of the next encounter arouses the same anxiety of the previous encounter coupled with the memory of previous failure. Sex researchers extraordinaire Masters & Johnson devised a 4 �stage process, known as Sensate Focus Technique, to get past this anxiety, which boils down to living in the moment and feeling the sensations, whatever they may be. Others have recommended taking a 3 week break to let anxiety subside and desire to accumulate, not unlike a taper, or recommendations to run without your Garmin. I, on the other hand, have used my frequent flier miles to fly the stripper boys that have become a fixture in the FRNY Variety Show to Cologne to distract my teammates on August 7th. Third time is a charm, but it might be best if no one watches. Run happily and at peace, and I will see in the refractory period! Multi-Sport Update Rachel Cutler & Rosario Gennaro Part of the price we pay for success as athletes is injury. Whether we have to miss a work out one day, a whole season, or have to give up a sport entirely, we have all been there. Fortunately, as a club, we have a never-ending supply of support, advice, and comfort that can be offered to one another. We also have honed a formal running alternative, under the FRNY umbrella that members can count on to get in a work out or two each week. Obviously multisport work-outs are here for our triathletes, however it should be thought of as so much more. So many injured and not injured Front Runners have expressed an interest in trying a new sport, who knew we had so many potential swimmers and cyclists? With multisport, an injured athlete never has to leave Front Runners to get what they need from this club, whether it be training, racing, or social. The injured runner may discover cross training will actually prevent the significant loss of fitness one may experience from having to stop running for an extended period of time. I know I personally could not run for more than 12 weeks. However, I can proudly say that I ran a mile today at what used to be an easy pace, and it was just as easy as it was pre-injury! Don’t get me wrong, I could not do it for the 18 miles I was once doing it, however I did not feel like I was at ground zero. That same injured runner doesn’t have to lose the close-knit friendships developed at track work-outs or on a long run. We are everywhere, in the pool, in the park, at the races. Again, from my personal experience, despite all my time off from running, I continued to see my friends. I even was able to do a triathlon this season, relying on my teammate Derek Petti to be my legs. I don’t think I have ever been more thankful to be a member of FRNY than in the moment I passed off my chip to him, to run the last leg of the race. I was able to get my racing "high" and introduce my friend to a whole new world of racing. Wouldn’t you know Derek would show up for a swim work out the very next day? Injured or not, Front Runners has a place for you! Rachel E-mail us at multisport@frny.org anytime for anything. Let’s have an amazing season! Around the World with Kyle Mammarella As I am sure many of you know from personal experience, Rachel Cutler has a way of getting people to do things. Things that they might not normally do. Things they don’t necessarily WANT to do. For the past few months, this has been a bit of a motif in my life (schlepping out to Queens on Monday nights to swim, 200-mile relays with relative strangers, etc.). So it should come as no surprise that she convinced me to do the Ocean Mile swim in Avon-by-the-Sea. The ocean was angry that day. So was I. However, unlike me, the waves were tall. Tall and strong and they had no mercy. If they were a man, I would probably have asked him if I could buy him a drink. I tried to hide my fear, though, as I am sure my 23 fellow Front Runners probably noticed, I am not very good at hiding my emotions (they all seemed fine, though...perhaps I’ve been missing something at those Monday night swims.). As we all lined up on the beach to start, we were delayed because the buoys that were supposed to be our sighting beacons kept getting carried away by the waves (warning sign no. 1). Once things were secured and the gun went off, it was a mad rush to get past the breakers. I know this is a strong statement, but this part of the race may well have been the most miserable experience of my life. You’d make it out a bit and then a wave would come and pull back even further than you just swam; people were kicking you in the face; once past the breakers, you still had to contend with getting slapped in the face by an in-coming wave, being kicked by another swimmer and the thought that you could not see what was �below you (Running through my head were news reports of an increase in shark activity in the northeast. In fact, a Great White was just tagged off the coast of Cape Cod, but I digress...). With each accidental gulp of saltwater I was literally cursing Rachel’s name. Somehow, after what seemed like an eternity, I made it ashore, greeted by the cheers of all the other Front Runners waiting at the finish. The race may have sucked (in my humble opinion), but we had the best cheerleading squad on the beach. So I crossed the finish line...and I never have to do it again. Clearly, it wasn’t miserable for everyone: Mike Totaro and Onesimo de Mira placed and Josh Korth, Rachel Cutler and Philip Neumann looked pretty peppy at the finish. Ultimately, I suppose I should be thanking Rachel. As my father is wont to say, it builds character. Of course, that character is just a tad bitchier than before I ran into that ocean. by Chris Stoia Portobello "steaks" 2 tablespoons olive oil, plus a little for the pan 4 large portobello mushroom caps(5-6" across) 1 tablespoon soy sauce(shoyu or tamari) 2 teaspoons balsamic vinegar salt and freshly ground pepper - preheat oven to 450 degrees with rack in center of oven - oil roasting pan that is large enough to hold the caps - remove any stems from caps and wipe them down with a damp towel - combine oil, soy sauce and vinegar then brush it liberally onto thd tops and side of thd caps - salt with salt and pepper - roast until thd tops and edges deepen in color, 5-6 minutes. Flip over. brush bottoms with sauce. - roast until cooked through and tender( they will look slightly collapsed and yield to the touch), 3-5 minutes more. - serve immediately, whole or sliced FRNY BOARD MEETING MINUTES July 12, 2010 Attendees: Tom Henning Tim Guscott Rob Lennon Sandi Rowe Anthony Ng Megan Jenkins Da Ping Luo Michael Cavaliere Dane Grams Dave Pitches Dan Gallagher Treasurer’s Report 1. Review of account balances/Treasurer’s report for both FRNY and CF (Anthony) a. Refer to end of document for spreadsheets 2. Updates regarding CF funds being handled by Anthony James Connolly reachable through the old contact info? (Important so that CD does not keep turning over) a. Old number no longer works. Anthony to go to Chase to find out how we deal with this issue. Maturity date is 10/16. We need to try and get this resolved by then. Pride Run 2010 Recap 1. Final numbers recap and overview - Gabby and Seth 2. Status of all sponsorships - did we get paid by Saucony, UA, Boxers and Continental? FOLLOW UP 3. Have all the winners been notified/paid - UA gift certificates to age-group winners - FOLLOW UP 4. Outsourcing of the bags - lessons learned? 5. Paying Jerry Macari for T-shirts/printing. 6. SAGE - FRNY to follow-up of cutting check and other initiatives - timeline from NYRR on proceeds? 7. PR for 2011 Pride Run - not to rely on NYRR and to start earlier for 30th race a. Not much coverage from NYRR. All coverage came with the same weekend coverage including Achilles Race 8. 2011 Pride Run race directorships - to be decided by Sept. 2010 a. Race directors for upcoming year have to be chosen by the August of the previous year. Rob has asked Seth and Gabby to do it again next year and they will be getting back to Rob by August. 9. General opinions a. General organization good. We are way ahead of where we �have been in previous years. b. Shirts are very visible. c. Course change was fine. d. Seth. Building for next year. Good groundwork started for the 30th anniversary next year. Membership 1. Updates from Da - breakdown of men and women and newcomers for year a. Total 606. 30% new. 22% female total. 38% of women are new. 2. Online Directory - did anyone respond to June callout about not having info online? Blossom has password-protected directory set-up a. Can access online and is password protected 3. Moving away from January 1 renewal process - proposal from Da - is this tabled for fall discussion? a. Yes 4. Lapsed member emails now ended - did it result in anyone signing up for club? a. Two appeals. June 3 and July 2 done. 606 were lapsed and 20 people rejoined. We need to keep the churn rate down. Or possibly give discounts to multiple year membership. 5. Security and Credit Card information. a. Every merchant must prove that they are doing things the right way. Michael C. will review and see what is required. Megan says it can be done by others for $3.99 per month. Must be done by July 21. Charitable Foundation 1. Tom Ward/Les James - to keep momentum we should do something with SAGE and ASC between now and October 2. Any other ideas/initiatives to use the remainder of funds in the CF account? a. FRNY needs to restructure the CF funds so there is better access and the ability to gift in a timely manner. Multi-sport Updates 1. Swimming Mondays/Rides on Thurs AM and Sundays continuing. 2. Any initiatives regarding specific events the club should get behind (Nautica NYC TRI, for example) a. There are two races this weekend and we should have an idea of how many FRNY are doing multi sport. 3. Clinics for how to ride a bike, change a tire, etc. a. Dan to follow up with Rosario and Rachel on clinics. Uniforms 1. Singlets and shorts update - from Michael a. Closet updated. Shorts had to resent for logos. 2. Other items like polo shirt Michael is still researching best options - come in fall. a. Dane would like to contact the Gay Games uniform vendor to see if they want the work. 3. Look into shell top and bottom reorder. 4. Tim G asks if we can do a white summer tech T. Need to discuss how it works with the identity of the club. Cross-Country Meet 1. Saturday, Sept. 25th target date/long run to incorporate the 5K 2. Designate a Bronx charity again? a. Bronx AIDS Services is a possibility. Others? Marketing Committee 1. Fred Pfaff, Blossom Coryat, Kevin Masse, Rob Lennon, Sandi Rowe, Michael Cavaliere, Zach Anderson and Seth Richardson (Pride) met in April - made Pride initial test case for committee will assess again after June 2. Michael Cavaliere on blurb for NYCGO? a. To be completed ASAP 3. Someone to research other websites where we can have our club description/photos a. To meet again by end of August - need to have a file of go-to team photos for times when we need a quick ad or a press release, post card etc - archive project (Marty Perl and Katrina) Website Updates 1. Rosario to update calendar - we need more people involved on updates/maintenance generally - Blossom suggested a committee Joe Lim and Katrina Amaro and Rosario are happy to be involved. 2. Blossom to create a user manual 3. Volunteer bank - we should move forward before XC Meet/NYC marathon 4. Password-protected member sections (such as online �directory - see above) - next steps/timeline? 5. Getting rid of forums. Not enough chat so we should take them down. a. Agreed 6. Dane to make Da an Admin on the Facebook Group to convert to a fan page. Development Committee 1. Megan - updates on CF and other bylaw issues timeline/next steps a. Project Base. 2. Annual Report 2010 a. Seth to start the annual report in August. Sandi layout and John artist. 3. Google Ads - Sent in and still awaiting response 4. Dave Pitches requested a membership wide announcement of why the change in the by laws and the Charitable Foundation and how it will happen. 5. Time Line: a. In the next two months there is an open comment and suggestion time. b. Draft of new by-laws early October. c. Voting happen first week of December. 6. Why updating bylaws: a. Reflect current technology for communication and information b. Fold the two 501C3 of the FRNY and CF into one. c. Allow the by-laws of FRNY to reflect the larger purpose including the mission of the Charitable Foundation. 7. Tom Henning: Educating the membership to the process and show the specifics. 8. Need to make the best effort possible to reach out to everyone and make the process as transparent as possible. Gay Games 1. Dane to update on total numbers/updates a. 47 FRNY now going. b. Team roster completed on one spreadsheet. c. Schedule of activities to be put together by Dan Guralnick d. Mapping hotels of FRNY folks e. Gerrit Jackson helping to organize dinner f. Group Cruise on the Rhine. 2. Cancellation of July Sea Tea? a. Agreed Women’s Initiatives: Sandi/Dane 1. Women’s Wednesdays - what to do for first Wed in August? a. Ryan Singer will cover while Dane is gone. Racing/Training 1. Tuesday night in Central Park (hill workouts) at 7 PM/Thursdays and Sundays at Riverbank track - all at 7 PM 2. Sunday workouts are at 5 PM and end July 25 3. Chris to take care of workouts while Kelsey is gone. 4. Long Runs started - Manohar, Stacey, Blossom, Les, Chris, Jim and Darin to handle 5. Schedule looks good for season (no conflicts) Saturday Mornings 1. Board members needed for July/August? 2. Best way to pay bagel place - monthly invoice? a. Agreed 3. Do we need to request a CostCo run from Rob Lyons? a. YES. Megan to email Rob Lyons. Upcoming Events 1. Are we good with Wed night coverage, Sat AM coverage, etc given vacation schedules and Gay Games? 2. Rob to check in with Kelsey that Tues/Thurs are covered during the Cologne period 3. July 17th - Speaker of Month - Marathon Coordinators and Kelsey to discuss sensible training and our program 4. Club Team Championships - Sat., Aug 7th Friday Socials 1. August - Monday, August 16th. Location to be determined. Next Board Meeting 1. Monday, August 9 a. Rob Lennon’s home @ 7 p.m. TREASURER"S REPORT FRNY Accounts: Checking xxxx-9466 $4,653.17 Checking xxxx-8819 $963.66 Money Market $60,545.38 CD $10,151.00 Total $76,323.21 Holding $24,527.82 Charitable Foundation $19,366.82 Pride Run 2011 $5,161.00 Unmarked Funds $51,795.39 The Charitable Foundation Checking xxxx-3009 $7,984.00 CD xxxx-6519 $4,253.30 �CD xxxx-3219 $6,786.69 Total $19,023.99 Pending Transfer $19,366.82 Total $38,390.81 � 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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Document:Newsletters Year:2010 Year:2010s http://archives.frny.org/files/original/96f39f25622b244fe64d3457cd37e318.pdf 11785e3ad9d4ddde70f8eaefffb68bb5 PDF Text Text �{ "id": "1103998511081", "name": "FRNY DEC’10 NEWSLETTER", "subject": "FRNY DECEMBER NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2010-11-29T22:59:51.643Z", "modified_date": "2010-12-03T18:36:27.056Z", "last_run_date": "2010-12-03T18:36:26.882Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-DECEMBER-NEWSLETTER.html?soid=1101657017564&a id=8kAlqrdtiN4", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": true, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 709, "opens": 341, "clicks": 27, "forwards": 0, "unsubscribes": 0, "bounces": 24, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "7" } ], "click_through_details": [ { "url": "http:\/\/library.constantcontact.com\/doc202\/1101657017564\/doc\/UxtMgv3kcnudDsmg.pdf", "url_uid": "1104022470259", "click_count": 27 } ] } email_content: FRNY DECEMBER NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=8kAlqrdtiN4&c=3&r=1" �}; December 2010 Volume XXVII Issue 12 Serenity Did you ever wake up and feel off? Tired, deflated, itchy in your own skin? Maybe you’re vacillating between staying in and watching the AM news, going back to bed, or doing something productive, but then you can’t really define what productive means, so you pace around the apartment floor some more and wonder what to do with yourself. Feelings like this have plagued me since I was about 16 years old. When I read Moby Dick that very year - in eleventh grade literature class - I immediately connected with the narrator Ishmael’s existential angst, so poetically drawn as "a damp, drizzly November in my soul ... (when) it requires a strong moral principle to prevent me from deliberately stepping into the street, and methodically knocking people’s hats off..." At these times, Ishmael would take to the sea; needless to say, I find myself donning a pair of running shoes and hitting the city streets or the trails in the park. I’ve written before that running saved my life - or at least my sanity - when I was in my late 20s. It reconnected me with a part of myself that I had lost or thought had died - the part that could tap into joy easily and freely. And I found that on runs, particularly long ones that snaked through pockets of the city I had never before seen, the synapses fired at such a rate that a conflagration of sorts would ignite in my cranium. I could do anything, conquer any fear, behold any possibility, tap into any solution, become anyone. For a young guy caught in the revolving door of hip gay nightlife in the West Village, stuck in the vice of depression and too myopic to see past the monochrome static of daily life, this was pretty f#*%ing revolutionary. I had found serenity. For me, this is the ability to be at peace with yourself when the world around you is rife with chaos. Serenity is not a passive or dull state. Quite the opposite - it is raw power. And running allowed me to access that power. Josh Korth weaves these threads of my running life together quite tidily in his profile of the month. His idea to profile me was born out of excessive Kolsch beers on the Schaafenstrasse one night in Cologne during the Gay Games this past August. I had wild fun strolling down memory lane with Josh and hope you all check out his fine writing in the column below. I’ve no doubt Josh will be a bright star in the Front Runner firmament for some time to come. But back to serenity. I chose the final four column themes back in late August - possibility, fraternity, responsibility and serenity - not only because I wanted to give structure to my thoughts but also because I really yearned to convey why this sport and this club means so much to so many. It’s all too easy to take this Front Runner phenomenon for granted and it also feels, sometimes, like trying to distill something so magical and transcendent into clumsy sentences can just muck everything up. At the end of the day, running is more than a sport, and Front Runners is more than a club where LGBT people meet and train. I remember on my very first Saturday, Scott Godsen ran with me on the bridle path and told me about how he had found his partner Richard through the club. He said, "you know runners are different ... you’re a runner even when you’re not running. It’s way a life." This is so, so true. No matter how fast you run or how often you run or what your long-range goals are or how committed you are to logging down the minutiae of your training regimen, each of us is united in that feeling of bliss that comes when you least expect it - on the run. I can still feel the icy wind blistering my face on the 59th Street Bridge during a 22-mile training run in February 2006 before the Boston Marathon with Patrick Guilfoyle. And the amazing lightness that followed as we returned into Manhattan, twisting through the crowded streets of midtown in the final two miles of that run. I could have kept running forever that day. I can still smell fall dying in the late-November air in Van Cortlandt Park during my first race as a Front Runner, the leaves brown and pungent in the hardening dirt under my feet. I can still hear Michael O applauding by the 72nd Street transverse during a particularly difficult patch for me in the "NYC Run for the 2012 Olympic Bid" 5K in 2005. I can still taste the bitter trickle of blood in my cheek as I bit the side of my face in agony during my final leg of the Reach the Beach relay in 2008 - before seeing Kelsey and Rich and John cheering on �the side of the road and then flying through the last quarter-mile of my run with such determination that I nearly knocked over the woman recording team arrival times at the transition area. And I can still see Mark Gilrain cleanly shaven in a sexy button-down shirt with a leather cord chain around his neck at the 2003 FRNY Awards Banquet, every ampere of light pooling in the iris of his eyes. I thank Front Runners New York for awakening those senses within me. Each of us can re-awaken this serenity almost any day of the week in FRNY by allowing running - and this club into our lives. I hadn’t run on a track in months and struggled through six 800-meter sprints just a few nights ago at The Armory. It was the last thing I wanted to do after a long and drab Tuesday at work, but it gave me miles and miles of unadulterated joy as a payoff. I still haven’t wiped the shit-eating grin off my face! And I don’t plan to anytime soon. Please let running find you, if it hasn’t already. And if it has, please lead someone new to the fountain. Now in my eighth year in the club, I can attest that there’s nothing better in the world for you - and you never know what surprises await if you keep at it through the tough times! Post-script: I procrastinated for a very long time in writing this column. Helping to lead this club over the last five years has been one of the best experiences of my life, and I am very sad to be moving on. I have met, run with, collaborated with, fought with and shared my life with so many fun, amazing and talented people along the way. Far too many to mention. Please remember that we are inordinately blessed to have a place where so many amazing people share their gifts and their love so willingly. We all grow from that, and we all owe it to the world - and to ourselves - to give something back in return. May the holiday season be a time of joy, peace and serenity for all of you. And long may you run. Love, Rob Rob Lennon - by Josh Korth I am on a quest to find out what is quintessential Rob, and my hope is that this profile starts to answer that question. Rob describes himself as an open book as we meet at Toast, a neighborhood favorite of the Lennon/Gilrain family. As a club, we have learned much about him in the last two years of his presidency, yet there is still much more to learn about this "smart and progressive" leader of ours as Coach Kelsey Louie states. Even as an open book, we do not know all about Rob: the runner, FRNY President, father, husband and writer who has a day job managing global business development for a large law firm on Wall Street. Mark Gilrain also points out that he has the breadwinner role at home and the leader role in FRNY, yet he still has made it to at least two or three things every week with Frontrunners for the past two years! (Can you tell that he has a Type A personality?) So, I will start with an excerpt from a poem about running and love that Rob has written and Mark Gilrain has passed on to me: I fell in love today as you woke me early with promises of cold powder sky and of the sun -low and new -peeking through the cracks in this tall city You followed me over worn, bent streets and out to the river, filling me, cold and empty, with your warm thump-thump, glug-glug Stepping lighter and faster we whirred the frozen air our gentle beating battle cry a blurred echo on the horizon The etiology of Robert Lennon’s running can date back to the 4th to 6th grade, when he describes himself as a shy, chubby kid. However, despite these factors, he always did well in the 100 meter dash and the presidential fitness tests in gym class. During his junior high school years in Rockland County, the coach of the track �team encouraged Rob to join the team. This was the start of a very successful running career that is still progressing. In high school, Rob wanted to run short distances and run them fast! He had aspirations of running the 400 in 54 seconds (which he achieved), but his coach saw him as more of a miler and middle distance runner. Still wanting to run shorter, Rob would deliberately try to run slow when placed in the mile to teach his coach a lesson. Ironically, one of Rob’s best races was in the mile at FRNY Track Meet in 2005, when he ran a 4:50 mile. These were the days when Kelsey Louie and Rich Velazquez were duking it out, and Rob was right up there after them. Rob is still one of our fastest runners, and he has many goals to improve on like running a 10k faster than his personal record at 6:02 pace. This is the result of being as driven and constantly on-the-go as Rob Lennon is! Rob continued to run recreationally at Duke, but when he graduated, Rob felt depressed. So, he made the move to New York City and came out around age 22. Rob had a good job, a lovely apartment downtown, and would meet these "great, talented guys." However, even with these great, talented guys around, the relationships were never focused on him. He would find himself overshadowed by these men and feeling unsure of where his life was around ages 27 to 28. He reached out to his sister for guidance, but the only advice she could offer was, "I don’t know why you’re depressed - you have so much going for you!" Then, on a whim, he entered the lottery for the ING New York City Marathon and got in. This was the catalyst for the self-actualized Rob that we see today. Training for that first marathon helped satiate his desire for something more in life, and it contributed to how Rob’s views on life and running evolved. With every long run, it seemed that new ideas would come to him. Rob described running like a drug, and it kept taking more and more to replicate the rewarding effects that he was experiencing. There was also the realization that each time he ran, he would get something different out of it, and he was no longer feeling depressed. So that fall of 2003 as a 29-year-old, Rob Lennon started the culmination of a very long journey on the bouncy Verrazano-Narrows bridge. He ran his first marathon in a respectable 3:17:00 after months of cathartic training done all on his own. The week after his first marathon, Rob joined Front Runners New York. One of Rob’s best running moments as a Front Runner was during a 5k in 2005 on Randall’s Island. For years, Rob had had friendly competitions with Kevin Brewer, and the two were head to head at the 2-mile mark of the race that was to finish at the newly opened Icahn Stadium. Rob recalls passing Brewer and never looking back; he was the second Front Runner to finish the race in a smokin’ 17:49. Rob points out that running well requires being in shape physically. However, he believes the difference between a good runner and a great runner can be the mental aspect of the sport. For, running can be both "analgesic and therapeutic" as Rob describes, and this is true even without the added thrills of competition. If you are in a good place with running mentally, you are more likely to stick with running for the long term. Some runners may run super well and then disappear, but Rob is in it for the long run. In fact, Mark adds that from the very start, "[Rob] made contributions as a top finisher in all kinds of races as well as being a reliable participant in all range of training activities, volunteer activities, and social activities." Rob’s best ideas and epiphanies occur on the run, and these are what keep him coming back for more. Rob seems to have moved through life as though he was moving through a race--aware that each step counts, and trying to learn from every ache, every pain and every victory along the way. For, it was at the Armory Track that he met his now husband, Mark Gilrain. When I asked Kelsey about the couple, he says "They were basically the same as they are now, which is the best part about their relationship." Kelsey recalls watching the pre-relationship unfold not only at the Armory, but also at the movies, at one of his 29th birthday parties, and at the first morning race where the two showed up together. "I think they still deny spending that night together," Kelsey asserts with a chuckle. Mark says their first date was after the Millrose "Easy Does It" Relays on 4/4/04! Rob started asking Kelsey about Mark that November of 2003 at the �Armory. Not long after Kelsey’s birthday in March, Rob sent an email to Mark with the word flirtation in the subject line. The e-mail said, "Definition: to behave amorously, without serious intent. We have the first part down, but I’d like to change the second part." Mark confesses, "He made an immediate impression on me, particularly his eyes and the fringe of his boxer shorts which peeked from beneath the gym shorts he wore circling the track on Tuesday and Thursday nights." At the age of 29, Rob was bold enough to meet Mark where he was in his life, and everything with Mark was completely different than what he had experienced in past relationships. There were no more mind games or doubts, and the two were happy. Rob was happy with himself, and he still is with his "amazing husband and beautiful children." Even though he has a fulfilling life, Rob still works extremely hard to maintain his familial relationships, keep up with a demanding job, and also be an advocate for change in FRNY. As you may guess, he does not get a lot of sleep! There are many facets to the legacy that Rob will leave FRNY after his two year term as our President. He has always been a proponent that there are strength in numbers. Over the last few years, we have seen this club grow substantially. As Rob has pointed out, "the success of the club and the growth of the club are not mutually exclusive." We are doing the best we ever have in races and have had huge attendance at the Pride Run and 113 participants in this year’s ING New York City Marathon. As Mark points out, our most recent directory has "721 members - more than any other time in the clubs history by a couple of hundred. There are a higher number of women than ever, a higher number of young runners than ever, a higher number of older runners, a higher number of first time runners, and a higher number of runners of different colors and different languages." The club’s logo is omnipresent at many NYRR races and events, and it makes Rob proud that we have so many great, talented people in our club. Now, more than ever, FRNY is a space to find others, make friends, and make goals become reality. Rob believes that a lot of his success and the success of the team is founded on mutualism. He gains advice and has helped out FRNY talents Rachel Cutler and John MacConell, and in turn Rachel has been wholly instrumental in FRNY Multisport and John has been an ever-present running sensation that has helped out with the Pride Run t-shirts and design of the Annual Report. John describes joining the club as a shy newcomer who wanted to race but did not know how to get involved. Immediately, Rob included him in his Cherry Tree relay along with Kelsey to form Team MacLouLen. The trio took home gold, and John immediately felt welcomed. As for that lovely Pride Run shirt, John sums it up best with the following words, "I regularly see the 2010 Pride Run shirt running through the park, at the gym, and even in strangers’ profile pictures online. I’m so grateful Rob pushed to spend a little extra money on a shirt he knew would be a hit in the whole running community and that he trusted me to create a design for it. Creating an item that adds visibility to the club is bound to bring in more runners to the club and let people know that Front Runners New York is a serious force in the running community." These cases of mutualism speak to the foundation of this club on volunteerism, and Rob going with his gut to help the club diversify and change. He is a firm believer of turning ideas into realities and helping things fall into place where he believed there should be beneficial changes to our organization. Kelsey believes that "Rob will be known for galvanizing change. I am happy that he continued the tradition of honoring the past while allowing for new changes." Another of Rob’s proudest moments as President is being a proponent and component of the Beginner’s Running Program with Kelsey. Teammates Brian Schiesser and Sean Weissbart approached Rob with the question of how to do a better job with newcomers. Newcomers to the club and to the sport of running would often ask themselves, "Am I fast enough to join FRNY?" or "Do I have to train first?" To formalize a clinic, Rob needed Kelsey’s help, and the two went to The Center to co-present their idea. He could not have farmed the idea without Kelsey’s help, and the clinic ran from March to June �with a graduation at the Pride Run. During this period, Rob was doing fun runs with the newcomers and felt enormously proud to introduce running into other LGBT persons in the city. "As a club," he notes, "we have the power to change lives, and this is pretty awesome." Lennon hopes that all the smart, talented people in our club continue to do this in as many ways as we can in the running community as well as the LGBT community. As Rob says, "We never know what it will lead to, but it could be pretty amazing!" Even upon ending his term, Rob continues to glean advice from others. He has been writing down feedback, suggestions, and new ideas as recently as the Homocoming event last month. We’ll always remember his lovely writing and strength with words. Rich Velazquez and Kelsey Louie jokingly believed that "his words" would be his super power if there were to be altercation with another RTB team. Kelsey describes the following hypothetical scenario, "We knew that Rob could cut someone down to size with his use of words. What makes Rob special is that he’ll use these words to defend his friends against anyone who tries to disparage them. With a few simple words, he can convey that he understands exactly how you feel, make you feel right and supported, make you laugh, and insult someone else who makes you feel bad - all at once!" I have no doubt that Rob will continue to be a prominent voice within the club for many years to come. It’s been 7 wonderful years Rob and one heck of a presidency, so now on to your next mission! As we say in Hebrew, Mazel tov! Dane Grams We have all seen these paid ads on Facebook right? SPEED DATING FOR GAY MEN--Meet 5 Guys in 5 Minutes Or LESBIANS LOOKING FOR LOVE--Find Your Special Lady in 3 Minutes So, I decided to find out just how effective a "speed date" could be. Not too long ago, I convinced two of my closest friends David Lin and Ryan Singer to check out a speed dating night at the LGBT Community Center. Now I have peeked your interest, right? We were all single, and not having much luck at our regular haunts, so why not? Let’s live on the edge. The three of us head over the the venue. Laughing. Chatting. Being bad asses. We arrive, and silence. We were suddenly shy and awkward. Completely out of place. Is this what dating was like without a beer in our hands? We desperately looked at one another with that ’let’s get out now look.’ But we were committed. (Or too embarrassed to bolt). We put our name tags on--let the games begin. The format was to basically meet different guys on these timed intervals. We went through the motions. Some were interesting. Some weren’t a great match. And every once in a while we spotted one another and giggled like school girls. At the end of the night we filled out these forms to see if we had any matches. I am not gloating but... I digress. (This information is available on a need to know basis...and the whole club does not need to know). There were a couple of things that struck me about this night. First, that even the most outgoing people could clam up in new settings. Not unlike a new runner showing up to a Front Runner fun run for the first time. Second, you can get to know an awful lot about someone in a forced 3 minute interval. We got to know a dozen or so guys each that night. How many people do you end up meeting out at Therapy (or a Saturday fun run) on your own? And three, first impressions matter. So this month, I am performing my own speed dating with two newcomers to hopefully prove a very valuable lesson. Meet Javier. Javier is a 27 year old production illustrator who’s current project is the film Extremely Loud and Incredibly Close starring Sandra Bullock and Tom Hanks. Hello! Javier lives in Forest Hills, Queens and hails from Miami, Florida. When he is not working, Javier enjoys taking open figure drawing sessions. He also loves to travel (particularly to Greece, his favorite place in the world). But mostly he says he is "organizing my life!" Javier first heard about Front Runners through his good friend John MacConnell. He had hung out socially with a few members and decided to show up to running one Saturday morning. He remembers that his first time out was extremely pleasant. "It was great to pace myself with someone" he said. Coincidentally that someone happened to be me (and I had a �great run as well). Overall it was a positive experience for Javier...and enthusiastically he declared "everyone was so nice, and welcoming!" After a run, Javier loves to dine at Nicks Pizza in forrest hills. He most admirers Gloria Estefan--you go girl. Javier said people would be surprised to learn he is an Eagle Scout. This is where I was hanging on every word! And his proudest running moment--finishing the 2009 Pride Run--his first timed race. Sounds like a great guy right? Totally. And I learned all that in less than 3 minutes. Well worth my time. But I wasn’t done...I was on a roll after all. Meet Trent. Trent, a former member of the San Diego Front Runners, moved to NYC to be with his partner of 8 years. So glad he looked us up on the web! Members were very welcoming and he joined a small group running at his pace. And when asked about his proudest running moment, Trent replied "I’m proud every time I get out of bed on a Saturday morning and make it to the park by 10am for the fun run." We are too! When Trent isn’t running, you might find him snowboarding, biking, hiking and occasionally kayaking (can you tell he is originally from Denver?). He also enjoys art museums and independent films. But travel is his real passion and he hopes to see more places in the world. According to Trent, "Sydney, Australia has a wonderful climate and laid back lifestyle, NYC is so stimulating, San Diego was my home-away-from-home for 5 years, but Denver is where my heart and family are." Trent, 41, teaches 4th grade at public school on the Upper East Side. Sweet right? And perfect for a world traveler! So with such a busy schedule it is no wonder his favorite food is Lombardi’s Pizza, delivery of course. Good thing he lives in Nolita (North of Little Italy at Mott & Houston). When asked who he admired most, he replied "I admire my mother for all the sacrifices she made to raise me on her own." Me too! Does Trent have any advice for Front Runners? " No, I think the club supports its members, their athletic pursuits, and the larger community through charitable work in so many ways. It’s very well organized and draws amazing people." Trent, I concur! A great new member. And another valuable 3 minutes! I wanted to keep going, but I value your time, so I think you get the point. Every time you show up at a Front Runner event, take just 3 minutes to get to know someone you don’t know, or someone new. Just three little minutes. It might end up being 3 of your best moments! And who knows...maybe even find a new love interest, or a new lifelong friend. At the very least, you make a newcomer happy, who could very well be a valuable asset to the club. Now don’t go clicking on those Facebook ads! I can’t vouch for them. Although maybe Dave or Ryan can... Kelsey Louie Since it is getting cold outside, and darker earlier, I have been running more and more on the treadmill. Am I getting the same benefits as when I run outside? Are there are downsides to training on the treadmill? There are both benefits and drawbacks to running on the treadmill. In terms of health, fitness, and weight loss, running on treadmills offers the same benefits as running outside, however, the differences are more important if you’re training to run faster. Benefits: The most important benefit of running on a treadmill is safety. By choosing to run indoors, you can avoid running in the dark. Also, you won’t have to deal with the weather-temperatures that are too cold or too hot; icy grounds; or if you don’t want your hair to get messed up in the rain! :o) You can decide on the number of hills to run (or not run). By using the incline function, you can simulate race courses. You can control your pace. This can be important for long runs if you typically slow down. If you’re running on a treadmill, if you slow down enough, you’ll fall off, and people will laugh at you! Additionally, you can even simulate interval workouts. Treadmills offer better shock absorption than concrete or asphalt, so it is better for your shins, knees, and connective tissue in your legs. Running on treadmills allows you to more safely run with headphones and music. Running on a treadmill for long periods of time will help you build psychological stamina. Drawbacks: Athletes need to follow the law of specificity. �This states that the more specific your training is to your sport, the more it will help your performance. So, as far as treadmills go, it not as specific as running on the road or track, unless you’re planning to race on a treadmill! :o) Treadmills don’t offer wind resistance. There will certainly be some wind when you race. (You can compensate for this by running at a 1% incline.) There are compromises to your running form when you’re on a treadmill. Almost everyone’s biomechanics are different when they run on a treadmill. First, there is usually less of a forward lean. Second, stride length is often shorter on a treadmill, as there is a perception that there is less room. Third, arm swing is often minimized. And fourth, the support leg spends more time on the ground, probably to help stabilize you on a moving belt, which is a less efficient way of running. The running surface stays the same the entire time, so the little muscles in your feet and ankles have fewer opportunities to train and strengthen. This limits your ability for your proprioception to develop. This is the ability of your neuromuscular system to correct for the effect unstable surfaces have on your muscles and the position of your body parts and joints, which affects balance, power and running economy. So, in summary, treadmills offer a great alternative for running outside. If you do, be mindful of your form. Also, it’s not a great idea to do ALL of your training on treadmills. Koach Kelsey by Emily Meyers & Zander Ross PEACE So, here comes that time of the year, when we are all wishing each other prosperity, peace and love. One of the things I cherish more about long distance running is the time I dedicate to my thoughts and reflections on what’s going on in my life. The time I get to think about my family and my friends, my health and the beauty that surrounds me when I’m running. It is a time FOR ME. A time to meditate in some form. I remember when I was a kid riding with my father on his motorcycle to find a place to explore on Sundays. He loved going to cemeteries and just walking for hours while reading the tombstones. All of those people in there, perhaps they had found Peace at last. Was my father looking for his peace? I don’t know, I was too small then and I was more intrigued by how these people might look down there in the ground. As my father drove around looking for places to explore, we always got lost. Well, I was a kid, so HE always got lost. So, in his pursuit of Peace, was he also lost? Has it ever happened to you that you get lost during a race? All that training and you still have trouble with your breathing, your muscles ache, your thoughts are all over the place, you just can’t concentrate anymore and you want to capture that peaceful running for which you trained. So, this past NYC marathon I started that way. I was missing my trainee from last year, because it was so much fun running with him then. In the beginning, I was very excited to be there, but the congestion of runners, losing my pace because a buddy of mine was running next to me way too fast, and the millions of spectators yelling and pushing me to go faster and harder, made me get lost and tired and my concentration was gone. My legs began to ache at mile 19-20 I knew I needed help, a few more leg cramps, and I would have had to walk some. But voil?! All of the sudden, the Bronx guys were there ready to massage our sore muscles with the famous "Stick".... Ahhh! That came at the perfect time. What a simple but very useful little device. Ahhh! Recovery at last. What do you use to recover from a hard run? Let’s take a look at some of these items: Of course, as I mentioned before, the Marathon Stick is fantastic. Treats muscle pain and trigger points, improves strength, flexibility and endurance. Disperses effects of lactic acid following activity and accelerates muscle recovery. Foam Rollers: this light easy roller promotes flexibility, myofascial release, and prevents injuries. It alleviates muscle and soft tissue tightness in the upper and lower back, IT band (where I use it most), abductors, hamstrings, quads, and even upper arms. Compression Tights: they are not just for cold weather or for �everyday running. These compression sleeves alleviate pain and swelling. Some of the ones that Jerry sells at Urban Athletics are designed to be used even at night, while sleeping, as they promote healing. I have a pair of short and also full length and they are terrific. Compression Wraps: similar to the tights but more precise to an area of your legs. There are some for shins, thighs, calves and even ankles. Strassburg Socks: a funny looking sock, but a wonderful gadget to battle plantar fasciitis while you sleep. This sock keeps the plantar fascia in a stretch position encouraging healing and flexibility. It also helps relieve heel spur symptoms. Finally Alcis: Alcis is a pain relief cream. It works great with sore muscles. And it can even be used on bruises or swollen areas. Not for open wounds though. So, when the excitement from a great run, a fast race, a long one or a speedy short one gets you tired and agitated and a bit lost, finding your peace and recovery is also an important part of your running life. The folks at Urban Athletics have given a lot of "Peace" to my aching muscles in the past few years. As I go back to my childhood and reminisce about my father’s trip to the cemetery, I can still see him, walking and looking at some really old, barely visible tombstones. His eyes lit up out of curiosity of who was in there? Or how did they die? As we return home, I could see his face in the little rear view mirror, and his smile told me he was happy and content with the ride and the experience of the day. He was happy to be there with his son. So, had he gotten lost again? Could he find the easiest fastest way home? Did he find his Peace? As my mother greeted us at the door, he kissed her and begun telling her all the things we did that Sunday afternoon, he was simply, happy. And I’d say, "Dad, you found it; You found your Peace." So, one more time, I will wish all of you a world of Peace, and tranquility and a world full of happiness. May your runs be serene, strong, comforting and peaceful. But never forget, at a race: Trip a Kenyan Beat a Kenyan BE a Kenyan Peace! Zander Running can be a duplicitous mistress -- for the increased metabolism and muscle mass she provides, she also doles out plenty of aches, pains, and injuries. At this point in the year, our bodies are in need of some TLC and recovery assistance after a long training season, and as we transition to cold-weather running. Aside from my two favorite recovery methods, sleep and copious eating, there are some more active recovery strategies that could help relieve those aches and pains. For larger areas like quads, hamstrings and IT bands, rolling on a foam roller works well. Your gym might have these available, but they’re cheap and don’t take up too much room if you’d like to have one for home use. A physical therapy website like optp.com has an array of sizes, colors and densities. For smaller areas that are harder to address with a foam roller, The Stick, flexible PVC pipe with beads, works wonders. The travel size is generally big enough for calves, but if you plan to work on your back or other larger areas, go for the standard size. I’ve found the Original Body Stick model works just fine, but various lengths and flexibilities are available. The Stick also makes massage rollers for feet. Trigger Point’s self-massage kits with balls and short cylinders let you target specific areas. But you can get the same benefit from a tennis or golf ball. You can sit on one to dig out glutes and hips, or roll a foot over one to work the fascia there, either sitting, or standing for a deeper effect. Roll your feet on carpet to avoid chasing the ball around the room. If you have recurring tightness or muscle adhesions in a particular area, massage therapy might be worthwhile. As good as the tools described above are, they’re still no substitute for human hands (and occasionally elbows). If the massage a friend or special someone is willing to provide is insufficient such that you’d like to avail yourself of professional skills, but you’d rather avoid going broke, find out if your health insurance covers physical therapy. If so, it will cover sports massages at the physical therapist’s office for the price of a co-pay. Of course, all the better if you can avoid �the aches and pains in the first place. I’ve been harping on the benefits of compression gear all season, but the gear by 110 Play Harder is worth a separate mention. --Huge thanks to Cat Wade and Rachel Hitchcock for introducing me to them!-- Released only in the past few months by a small company in Florida, these shorts have large pockets on the quads, hamstrings, and lumbar, which accommodate specially-designed ice packs that come with the shorts. You get the benefits of compression (support, decreased vibration, no chafing, increased circulation) while working out, and then you can slide the ice packs in afterwards so you continue benefiting from compression as you recover with ice. And those huge pockets come in handy when you’re toting 5 gel packets and a map on a long run. So give any of these massage tools a shot before your next ice bath and see if you can stay on Mistress Running’s good side to keep your "hot bod" from becoming your "hurt bod." Stay loose, Emily Washington County, Maryland - Tim Guscott Sometimes it is not necessary to travel very many miles in order to enter an entirely new world. Hagerstown, Maryland is a small city located about 6 miles south of the Pennsylvania-Maryland border, also known as the 40th parallel, but more famously the Mason-Dixon line. Roughly a five hour drive southwest from New York City by interstate, Hagerstown is home to the host hotel and most other accommodations for the JFK 50 mile race, the running of which was unlike anything I have previously experienced. The first JFK 50 Mile was held in the spring of 1963, making it one of the oldest ultramarathons held in the United States. At that time, President John F. Kennedy was inspired by Teddy Roosevelt’s requirement at the turn of the century that his military officers be able to cover 50 miles on foot in 20 hours in order to maintain their commissions. Many such 50 mile events were held around the country as a part of Kennedy’s push to bring the country back to physical fitness, but after the president’s assassination only the race in Washington County continued to be held. As with the increasing popularity of marathoning, the popularity of ultramarathons is also on the rise. Prior to 2010, registration was conducted solely by mail; any applications postmarked before the opening date were discarded and the field was filled as the remaining applications arrived. This system naturally favored local residents, many of whom have run the race multiple times. The demand for spots has become so great that the Cumberland Valley Athletic Club, which presents the race, decided to move to a lottery based system for this year’s running. In order to honor the military origins of the race, all active and retired military personnel received guaranteed entry. In addition "Top-qualifying Citizen Athletes" also received guaranteed entry, defined by standards that were 5 minutes per age group more strict than the Boston Marathon. Richard White and Zander Ross both fell into this category, while I had to enter the lottery for the remaining spots. Luckily for me (and my training partner, Mr. Ross) I was accepted, while many of my friends from the tri-state area were not. Although I do not have any official figures, my understanding is that the presenters received over 10,000 applications for the available 1,200 spots. This race is considered to be a good introduction to the discipline of long-course ultramarathoning by virtue of its combination of 15 miles of technical single-track on the Appalachian Trail with more or less level running on the forgiving unpaved surface of the Chesapeake and Ohio Canal towpath bordering the Potomac River. The final 8.5 miles of the race are paved roads on gently rolling hills which climb up from the river to the finish line at an elementary school in Williamsport. Although Zander and I had put in considerable training mileage, including back to back marathons on a consecutive Saturday and Sunday with the aim of progressively building our ability and confidence in covering 50 miles all at once, nothing within easy reach of Manhattan could have prepared us for the mental challenge of placing each individual footstep for over 4 hours. The race begins in the downtown area of charming Boonsboro, MD, a quick 15 minute drive from Hagerstown. The first 4 miles from the starting line to the trail section are regular roads, although steeply �inclined, and all three of us opted to walk up with majority of the field, hoping to save our strength for the unknown which was to follow. The trail section consists of virtually unrunnable rocks and roots, most of which are hidden from view by the recently fallen autumn leaves. We quickly learned that one’s placement in the pack assumes a greater than expected importance. Because many sections of the trail are too narrow to pass other runners, one is committed to maintain one’s position on the trail until the descent to the river at the Weverton Cliffs, a series of switchbacks so steep and narrow that we were hanging on to small trees in order to avoid tumbling off the mountain. Halfway down, my concentration momentarily lapsed and I took a dive onto my hands and knees. Fortunately I was still wearing the gloves I needed for the beginning of the race (it was about 36 degrees at the start), so although I managed to open up both my knees, my hands escaped unscathed. Less than 5 minutes later, we were off the mountain. The aid stations on the mountain are quite limited by the organizers’ inability to get supplies in, but after the trail section we enjoyed generously stocked stations never more than four miles apart, and containing just about everything one could imagine needing; Gatorade, water, hot soup, Hammer Gel, Endurayltes electrolyte capsules, cookies, potato chips, Power Bars, aspirin, and more. One of the last stations even had cups containing chunks of salted baked potato! After the mental challenge of the trail, the simplicity of the towpath presents a welcome relief; although as the hours pass by, its sameness begins to burden the mind in its own way. On the map, the Potomac river snakes back and forth as the route unwinds, but the curves are so gentle that during the race, one lacks a sense of anything other than running gaily forward. We met the transtion from the towpath to the road with a certain amount of joy, both to be relieved of the monotony, and because it meant we had begun the final challenge seperating us from the finish line. However, after 41 miles and nine hours of running, the gently rolling climb seemed like Harlem Hill over and over rather than the CP West Side Hills that it more closely resembled. As we drew to closer to Williamsport, dusk arrived, and at the mile 45 aid station we were required to don reflective safety vests for the remainder of the race. Also, with the setting of the sun the temperature began a somewhat hasty return to the conditions under which we started our day, which only served to spur us onward. Although I have never been so relieved to cross a finish line in my life, I don’t really have the words to describe the full experience of running this race. While we were waiting for the race to begin, I told Richard and Zander "I really love running long distances, and today I am going to be able to run all day long". I think this attitude served me well, because at every point during the race, the idea of how many miles remain is just too insumountable. Also, I was surprised to find that my level of fatigue levelled off about halfway between unpleasant and unbearable somewhere in the middle of the towpath section, and never worsened. After that point, it was just a matter of hanging on. Every course presents completely different challenges, and so in the ultra world it is not as common a practice as with marathons to compare finishing times between different races of the same distance. I think that our 10:35 finish is a perfectly respectable debut, particularly in the context of the 12 hour cutoff, after which finisher’s medals are no longer awarded, and the fact that a sub-11 hour finish qualifies us to enter the lottery for the Western States 100 miler which some consider the equivalent of the Boston Marathon for American ultrarunners. When we came off the mountain, we were in roughly 942nd place, and we finished 554th & 555th out of 1038 total finishers, meaning that we had the pleasure of passing a considerable number of other runners in the second two-thirds of the race. I think this speaks well of our very conservative pacing strategy, particularly in quickly walking the majority of the uphills. On the other hand, the winner ran it in 5:52:02, just slightly slower than twice as fast as we did;-) We all have our own unique concerns going into a marathon Will I BQ?, Can I finish?, Is running against my PT’s orders a good �idea? For the 2010 NYC Marathon, mine was very focused, very persistent, and often vocalized - will I get peed on? Consistently unlucky in both love and lotteries, I got the dreaded GREEN start for the marathon. For those not in the know, that means running under the Verrazano Bridge. The green start has been "joking" (in the non-funny douchey way) called the yellow start, as many men have been known to tinkle over the side of the bridge approximately 0.03 miles into the run. Why, I cannot answer that, as there are about nine million Port-A-Johns annually trucked into Staten Island the first week of November, but yet it happens. If I ever get my wish of having a real penis for the day, I will try urinating over a bridge and report back on its appeal, although only after rubbing my junk on a mink coat, sticking it in a warm vat of marshmallow fluff, and drawing a little face on it, using the urethral opening to suggest an expression of constant surprise. Don’t get me wrong, I am not judging those of you who enjoy water sports, but running for four hours whilst soaked in strangers’ piss sounds underfun to me. To make matters worse, a few of us paired our trip to the EXPO with an afternoon viewing of 127 Hours. Our thought was that if we could lock the image of someone amputating his own arm into our subconscious minds, we’d have to be pretty big babies to moan over a few lost toenails. Without giving too much of the movie away, let me offer this one spoiler - he drinks his pee. So does everyone who gets shipwrecked, lost on a mountain top, trapped in a mine, etc. Danny Boyle, the director, makes these scenes count. You can practically smell chloride, and taste the sodium; thank goodness we were done with our giant tub of popcorn. So marathon weekend for me included dreams that I forgot my chip/bib/pants on Sunday morning, sticking eighty post-it notes around my apartment reminding me of the time change, an absurd amount of carb-loading, and a nearly obsessive need to find something beneficial about being peed on, thus, if it happened, I could see the silver lining. Since I assumed I would not be thirsty at that point, the hydrating benefits of urine were out. There was a slight chance, I guess, since we were over water, that I could be stung by a jellyfish, and thus some random urine would come in handy, but it turns out they were wrong on Friends; you should not pee on a sting as it will actually make it worse. Good to know. I guess there was also a small chance I could be plagued by a roving band of stray cats, causing my allergies to kick-up and an asthma attack to ensue. In this case, male urine (especially early morning pee) would be of great help, since it can be used a deterrent to keep cats from soiling in your garden or tripping you while you run a race. Urine has been used in both the production of gunpowder and in the process of tanning animal hides (it removes hair), but as I was not planning to run with a gun or a carcass, that was out. Just as I was about to give up, I stumbled upon this - in 1990, Madonna shared her secret to curing athletes foot on Dave Letterman - yep, pee! Well, not all of the pee, but one of the main components of urine, urea. Urea can be found in lots of foot products (check your shelves!), as it works as both an emollient (softener) and defoliant (flake remover). Peeing on your athletic foot softens the skin, so anti-fungal medications can do their job. Bingo! Silver lining found - if I got peed on, my feet would be as soft as a baby’s bottom at the end of the race (and likely as smelly). Alas, not a drop of pee to be had. Teammates in the Blue and Orange waves have confirmed that there was a great deal of peeing happening, but none of it reached us on the underbelly of the Bridge. But if the holiday season finds you drenched in urine, fear not, as all runners could use a little tinkle now and then. May your holidays be filled with silver linings, pleasant dreams, and plentiful carbs. See you in the Park. Rachel Cutler and Rosario Gennaro Is it December already? We are wrapping up the first year of the new FRNY multisport program and the recent Thanksgiving holidays reminded us that we have a lot of people to thank for such a successful, banner year. First of all we would like to commend President Rob Lennon for his vision of multisport as an integral part of Front Runners NY and the support he has shown to our contingent throughout our first year. Then �there is Dave Lin, who not only got incredibly fast in the pool, but also recruited several FRNY members to broaden their multisport experience. Dave’s research and insight on the local racing calendar made a huge difference for people trying their first race, or expanding their multisport season. Thank you Dave!! And we could not have done this without our coaches: first and foremost Mike Totaro who shared his incredible wealth of knowledge and experience in the pool to make us all faster swimmers, Dan Gallagher who got us up bright and early on Thursday mornings to ride 2 or 3 loops of Central Park, and Philip Neumann, Josh Korth, and Onesimo DeMira for their help in coaching swimming sessions. And of course Katrina Amaro and Sandi Rowe for designing our wonderful uniforms! Thanks to all this help multisport is thriving at FRNY: every week new members join our workouts and add swimming and cycling to their running routines. Whether to train for a triathlon, add diversity to one’s training or help recover from an injury, our group is growing. Come join us swimming every Monday night, and once a month spinning on Sunday night, you’ll discover another fun aspect of being a FRNY member! Rachel & Rosario FRNY BOARD MEETING MINUTES November 13, 2010 Click here for the minutes from the meeting of the FRNY board on November 13, 2010. The next meeting will be this Sunday, December 5, 2010 from 12pm to 5pm at the home of Megan Jenkins and Blossom Coryat (1960 Madison Ave between 125th and 126th Street #3). RSVP to mbjenkins@gmail.com if you plan on attending. In This Issue The Starting Line Profile of the Month First Impressions Koach’s Korner Gadgets n’ Gear Around the World Sharon’s Box Multi-Sport FRNY Board Meeting Minutes December Birthdays Welcome Mat Kitchen Talk About the Next Mile December Birthdays Diahann Malcolm 12/1 Michael Gonzalez12/2 Steve Traut 12/3 Steve Gerben 12/4 Sze Yan 12/6 Steven Wengrovitz 12/7 Peter Bucci 12/7 Gary Kelley 12/7 Jason Bailey 12/8 Daniel Wagner 12/8 Geoffrey Perry 12/9 Albert Hong 12/10 David Mazza 12/10 Gregory Stockbridge 12/11 Jill Crouther 12/11 Michael Walton 12/12 Richard Ervais 12/13 Michael Read 12/13 Holly Brewster 12/14 Brendan Moroney 12/14 Ali Arain 12/15 James Schmidt 12/15 Shigeki Mori 12/16 Dan Kurak 12/16 Tom Guthrie 12/17 TJ Jones 12/17 Lee Abbey 12/18 William Ross 12/18 Argus Galindo 12/19 Butch Stolinsky 12/19 Stacy Heath 12/20 Adam Holdren 12/20 �Judy Atrubin 12/21 Daniel Medeiros 12/22 John Adelman 12/22 Kei Koizumi 12/24 Rick Buckheit 12/24 Bob Buckley 12/26 Peter Macari 12/26 Daniel Guralnick 12/26 Barbara Finnegan 12/26 Keith Jameson 12/26 Stacey Cooper 12/27 Manja Srinivasaiah 12/27 Kenneth Majerus 12/27 Will Janensch 12/27 Thomas Zangas 12/28 Michael Arden 12/28 Philip Neumann 12/28 Michael Rosandich 12/28 Joshua Korth 12/29 Thomas Ward 12/29 Steven Le 12/29 Shane Ashbrook 12/30 Allen Durgin 12/30 Welcome Mat (New and Returning Members in the Month of November) Shane Hoffman Tim Donza Edward Kennelly Daniel Kloeffler Erik Ochsner Allen Durgin Tommy Wu Hubert Comtois Michelle Johnson Michael Moore Ken Polinskie Chris Crans Javier Guerrero Jonah Nigh Andre knights James Bills J. Robert Kerchner Kitchen Talk recipe of the month by Chris Stoia Crisp Sugar Cookies 1/2 cup vegetable shortening 1 cup sugar 1 egg 1/2 teaspoon vanilla 1/4 cup milk 1/2 teaspoon salt 1 teaspoon baking powder 2 - 2 1/2 cups flour 1. blend together the first 7 ingredients, then add flour gradually 2. wrap in plastic and chill for 1 hour 3. roll out dough to ˜1/4" thickness on well floured surface 4. cut out cookies, transfer to non-stock cookie sheet and decorate. Sprinkle with sugar. 5. bake at 400F for 7-10 minutes or until golden brown. 6. let cool 5-10 minutes and remove from trays. The Next Mile The Newsletter of Front Runners New York The Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership. All material in this newsletter is copyrighted by Front Runners New York, Inc, 2010. Da Ping Luo Editor Board Of Directors Rob Lennon �President Dane Grams Men’s Vice President Sandi Rowe Women’s Vice President Anthony Ng Treasurer Dan Gallagher Secretary Directors-at-Large Michael Cavaliere Megan Jenkins Committees Photography Ted Paszek Breakfast Megan Jenkins Brooklyn Run Peter Doebele Megan Jenkins Coaching Kelsey Louie Rob Lennon Chris Stoia Cross Country Meet Megan Jenkins Design Katrina Amaro John MacConnell Sandi Rowe Development Committee Megan Jenkins, co-chair Seth Richardson, co-chair Mickey Comerford, M.D. Blossom Coryat Peter McGrane Francia Moscoso Anthony Ng Michael White Elections Officers Da Ping Luo Tom Malcolm Front Runner Gram Rob Lennon FRNY Multi-Sport Rosario Gennaro Rachel Cutler Mike Totaro Marathon Weekend Marie Tracy Dan Armstrong Miles Harter Bernd Erpenberck Membership Megan Jenkins Da Ping Luo Daniel Adams John Whooley Out of Town Racing Tim Guscott Pride Run Gabby Celis Seth Richardson Race Captains Janice Jabido Dave Lin Linda Paparella Paul Racine Social Committee Dane Grams Walking Jim Brandon Wednesday Run Dane Grams Volunteer Committee Blossom Coryat Seth Richardson Website Blossom Coryat Cory Goodale Rosario Gennaro Joe Lim Katrina Amaro Marketing Committee Zachary Johnson Michael Cavaliere Blossom Coryat Rob Lennon Kevin Masse Fred Plaff Seth Richardson Sandi Rowe Front Runner Charitable Foundation, Inc. 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Just two weeks ago a freelance reporter asked me about the general efforts the club was involved in to promote health and increase awareness in the LGBT community. This woman was interested, specifically, in responses by the LGBT community to the recent spate of gay suicides and acts of violence against LGBT people. I started to reel off our club’s ongoing activities - fun runs, social hours, multi-sport initiatives, partnerships with other organizations such as AIDS Service Center, SAGE, Bronx Community Pride Center. All done on a wholly volunteer basis to promote wellness in the LGBT community. And this list barely skimmed the surface... The reporter came to our Saturday morning bagel hour this past weekend, and I talked to her for a while with Dan Gallagher and then suggested she go to the park to see the filming of individual "It Gets Better" vignettes by some of our members. Dave Lin had recently brought the idea of FRNY filming an "It Gets Better" video to the board and, sensing its timeliness and relevance, rolled up his sleeves to make it happen in short order. Hearing the collective rallying cry from the runners assembled at the start of our run this past Saturday naturally caused me to feel very proud, but it also caused me to reflect on the great position that our club has in the community and the amazing responsibility that comes with all we have built together at FRNY. I know that for me - and for many, many other members of the club running with Front Runners has allowed for significant self examination, personal discovery and overall success in life. Running and being part of a team where each member pushes one another to do new and greater things - whether that be to run on a track, try a triathlon, train for a marathon or hit six bars before sunrise - is a great privilege. We take ownership of our own health and our personal happiness and then, once our hands are set free from that heavy work, we have the responsibility to effect that change in others. Here are a few of the amazing steps that FRNY has taken as a club throughout calendar year 2010. As we ready ourselves for marathon weekend - when something like 100 Front Runners will make their way from Staten Island to the greenery of Central Park let’s inspire ourselves with a look back at some highlights. Kicking off the year with the President’s Breakfast and Awards Night in January, we raced into February with the Cherry Tree Relay and then, with the Armory indoor season in full tilt, we geared up for the FRNY Track Meet and the beginning of the points races in March at Coogan’s 5K. We also launched the first-ever Beginner Runners’ Clinic in March, introducing many newcomers to the best damned sport in the world. April brought new life to Central Park and more than 100 Front Runners helped usher in the new season by racing the Scotland 10K. And in early May many of us unleashed our inner performer in the name of charitable giving at the annual FRNY Variety Show - raising about $3000 for the Center’s Lesbian Cancer Initiative. May also saw Front Runners sporting their brand spanking new - and incredibly form-fitting - multisport tops while also burning through the inaugural Boston to Provincetown relay. (Our co-ed team snatched eighth place out of more than 200 teams!) By early June, FRNY had entered Pride Month mayhem and could be seen at a variety of fundraisers, kick-off events and happy hours all culminating with more than 300 of our members racing the exciting, new five-mile course. (Our snazzy, hi-tech shirts are �still seen daily throughout the parks and roads of New York City Thank you, John MacConnell, for the brilliant design!) By late July and early August, almost 50 Front Runners had descended on Cologne to make a show-stopping and remarkably unified impression on the international athletic and LGBT communities. We were in full-on marathon training mode by that point as well, with the beginning of long runs for the fall season - thanks to our seven stalwart long run coordinators for creating an organized communication system and an eclectic slate of runs. In September, FRNY greeted its membership on the sun-dappled banks of the Hudson for an end-of-summer picnic. And then we proved ourselves a force to be reckoned with once more at New Hampshire’s Reach the Beach Relays, where FRNY had two 12-member teams and four 6-member ultra teams in competition that weekend. Astonishing! Of course, we didn’t stop to catch our collective breath at any moment and trampled the grassy paths of Van Cortlandt Park the very next weekend at our Cross-Country Meet (raising $1000 for Bronx Community Pride Center along the way). In October, we had a record-breaking number of runners participate in the most successful Blue Line Run ever and - well, here we are just days away from marathon weekend when we will have many members attempt 26.2 miles for the first, or for the umpteenth, time and many others support them by volunteering for the Friday night pasta dinner, the Saturday morning pancake breakfast and the 24-mile water station. None of these amazing feats happens without the blood, sweat and tears of our members. We are all privileged to be a part of the Front Runner family and each of us has a responsibility to pay back on what we have received by sharing our talents and our love for this sport and community with newcomers to running and to FRNY. Take action and show your pride today! November is election month at FRNY and you can give back by being part of FRNY’s seven-member board. Candidate statements are due to Da Ping Luo (dapingluo@mac.com) and Tom Malcolm (malcolm@pbworld.com) by 5 PM this Friday. Having served for five years on the board, I can say that I have had the unique privilege to work with many smart, spirited, stubborn, talented and (most of all) fun people. Responsibility and hard work never felt so good. The experience helped me personally and professionally in ways that I could have never anticipated, and I recommend it highly. However, if you are not ready for this level of commitment, dedication and responsibility, there are dozens of other ways to give back. Volunteer for an event or a committee. Time a workout. Sign up for bagels at an upcoming Saturday morning run. Or simply reach out and run with a newcomer. Together we really are defining for the world - and each other - just how good it can get. -Robert Lennon Miles Harter - by Phil Wahba When exhausted Front Runners reach the club’s water station at Mile 24 of Sunday’s marathon for some much needed hydration and succor, they will be in good hands: those of Miles Harter. For the second year in a row, Miles, with Marty Tracy, is heading up the station, and making sure all their apprentices mix Gatorade powder and water in a way to make Mary Wittenberg proud. Many of those harried runners also benefited from Miles’ generosity during training season this fall, when he hosted bag drops several times at his apartment, conveniently located across the street from Rutgers. His cool under fire is the result of a long career in securities law that has seen him prosecute miscreants and advise regulators in many other countries, and his closeness to his ex-wife and two daughters nearly 20 years after coming out is a testament to his kindness and willingness to put others first. "The kids are the most important part of my life still," said 54-year-old Miles. And he apparently passed on the altruism gene his elder daughter is now on a Peace Corps assignment. He is also the type who sees his commitments through. While he came out in 1992, at age 36, he waited until his younger daughter started college before fulfilling his long term dream of moving in New York, a dream that was nurtured by teenage years spent reading J.D. Salinger books. Miles’ career included a 16-year stint at NASD, the self-governing body of Nasdaq dealers, prosecuting miscreants, and time at the Securities and Exchange Commission (SEC). His upbringing in Cleveland, as an evangelical Christian, and the time he needed to make peace with being gay led Miles to volunteer to give speeches for Marriage Equality New York about �marriage as a civil right at church groups, schools, or any place that will have him and help kids understand there is nothing wrong with being gay. "I prayed every night from about high school on for God to make me straight, " Miles said, noting that his path to self acceptance started when he read Christian journals that showed there are other ways to interpret Scripture. "I started feeling good about myself and that I wasn’t going to go to hell." (He points out he no longer believes hell exists.) "We just need to educate," he said about the plague of bullying against gay kids. Miles remains dedicated to his faith and considers his ex-wife one of his best friends. He is a vegan but also goes easy on proselytizing on that front. Moving to New York in 2008 was one way for the former high school musical performer ("Music Man") to indulge more often in one of his greatest passions: the theater. In fact, he is also known in some circles as a Glee addict. "It makes me yearn for the past when we were so cheerful and so optimistic about everything," he said of the popular TV program. Underneath that exterior of a generous, gentle theater-loving man, lives a fierce competitor. Miles has been sidelined by injuries from hardcore training. But he still has his eye on what is for him the ultimate running prize - a sub 3-hour marathon. Miles has run sub-40-minute 10ks, and ran the Marine Corps Marathon in 2007 in 3:21 without pulling out all the training stops. If he can lead FRNY in easing the thirst of 45,000 runners, there is little doubt he’ll reach his goal if injuries stay out of his way. Dane Grams Recently I was running out of Central Park at 72nd Street. On this particular day, I almost collided with a small group of tourists who were admiring the skyline along Central Park West. You guessed it - I was fit to be tied. "Hello, pay attention!" We have all been there right? Jaded New Yorkers, trying to get somewhere, quickly, because generally we are late (well maybe the late part is just me, but I think you get the point). But this time, in that moment, I saw what they were seeing and something clicked. They were captivated by the sheer awe and beauty of this city--something more often then not we take for granted. I have exited the park at that location hundreds of times...and I had forgotten just how spectacular the view is. Anyway, suddenly I had a new found appreciation for these people who, like we all did once, are seeing this splendid city for the first time. People who come to Front Runners for the first time are sort of like tourists. They saw an ad, they heard about us through a friend, googled gay runners - and they decided to ’visit’ us. Seeing Front Runners for the first time is a pretty awesome sight. More often then not, newcomers are like ’WOW! This is more than I thought it would be.’ Look at all these people. Look at the diversity. Look at the inspiration. Look at the camaraderie. Look at the dating pool (kidding, sort of). Hopefully they like what they see and hear. Hopefully they feel welcomed. Hopefully they meet an acquaintance or two to run with, or chat with during the down time. And hopefully they decide to ’visit’ again! Just like tourists are an important part of New York City, newcomers are an important part of the Front Runner life cycle. Newcomers bring new excitement, enthusiasm and ideas. They find inspiration. They help sustain the club. Take for instance our new teammate Beth Strickland who found Front Runners on nycruns.com. According to Beth, she was more than a little nervous her first time. After all, she had only started running at the end of June and was doing more run/walking then solid running. Beth was worried that whoever she ended up running with would be annoyed that she was slow. But fortunately Beth didn’t need to worry! Enter cruise director Sandi Rowe, who very graciously took Beth on a four mile tour of Central Park. It wasn’t necessarily easy for Beth - but she made it. Along the way they saw the Metropolitan Museum, the Reservoir, and cat hill among many other picturesque scenes. Beth was a curious tourist - and Sandi was a great guide. Were there a few walk breaks? Yes. But Sandi vividly recalls that she learned things about Beth on this run (and during the walks) that she would have never otherwise got to know. It is a bond they will always share. And Sandi got to experience Central �Park, through Beth’s eyes, again for the first time. Since that first run, Beth - a special education teacher by day - has experienced nothing but encouragement and support from Front Runners. And it is having a tremendous impact on her running - it challenges her to improve each and every time she laces up. Beth offers some simple advice to first times: "Just come and be yourself. Be honest about where you are and what you can do. Don’t feel like you’re holding someone back when they offer to run with you. And don’t be afraid to talk to people and get involved." This "baby runner" (Beth’s term, not mine) has a become a visible and awesome member of our community, always present at runs and socials. She is extremely excited about volunteering marathon weekend, because she will get to know even more Front Runners. Her long-term goal? NYC in 2011 (if not, 2012 for sure). I suspect as part of Front Runners, she will achieve this goal and more. In January, Beth and I, along with a handful of other Front Runners, will be tourists together at Disney World in Orlando, FL. Beth will be participating in not only one, but two races - a 5K walk with her sister and drum roll please, her first half-marathon. We helped make this happen. That’s pretty amazing right? And Beth, you go girl! Like Front Runners do, we will take lots of pictures (did I mention how much I love the Princes - Aladdin, Charming and well all of them really, but I digress). We of course, will look out for oncoming runners and try not to be a safety hazard. So, I leave you with this: next time you have a near collision with a New York City tourist...take a deep breath, and a moment to see why they are not paying attention. You might be amazed to see what they are seeing for the first time (oh yeah, did I mention they are good for the economy?). And the next time you come across a newcomer at a Front Runner function--help make their experience memorable. You might be the agent who books them on a lifelong running journey. Kelsey Louie Dear Koach, I am training for a spring marathon (not Boston, since I didn’t get in!), would the Armory session help? Also, I have a friend who has never run on a track-would it be smart for her to join the Armory? And I have another friend who doesn’t plan on running a track meet-would he benefit from the Armory? And I have another friend who has a goal of improving her 10k time-would the Armory workouts help her? I also have another friend, yes I have many friends, who is afraid of being the last person on the track, what could I tell that person to convince him to take part in the Armory workouts? Signed, Runner with many friends Dear Mr. Popularity, If you’re training for a spring marathon, then the Armory workouts are designed just for you! We will work on increasing your speed during the early weeks of marathon training. Then we’ll move into tempo running, and finally marathon-paced running. Speed work is essential for proper marathon training. To your friend who has never run on a track, tell her that the Armory workouts are designed just for her! In the beginning, we’ll review proper track etiquette. She’ll be a pro in no time! To your friend who isn’t planning on racing a track meet, tell him that the Armory workouts are designed just for him! Hopefully, he’ll change his mind, but if he doesn’t, the Armory is still a great place to run indoors during the cold evenings in the winter with some of his Front Runner friends. To your friend whose goal is to improve her 10 K time, tell her that the Armory workouts are designed just for her! There are so many workouts that can benefit road racers at all distances. Measuring her pace every 200 meters will help diagnose her strong and weak points in racing. To your friend who is afraid of being last, tell him that the track is round, and everybody there is working out, so no one will be able to tell who is first and who is last! To you and all of your "friends," the Indoor Training season at the Armory is for everyone! It doesn’t matter if your goal is to run a 4:30 mile or a 4:30 marathon! The workouts will be interval workouts where we run for a specified amount of time, take a break, and then start again. It’s a great way to increase speed, build strength, and improve form. So, in case you haven’t figured it out, the workouts at the Armory are designed for every individual. So, come try it �out! And if that hasn’t convinced you yet, think about all of the hot and sweaty guys and girls who’ll be there!! Come to the Informational meeting on Tuesday evening, November 9 at 7 pm (location TBD - look for details in the upcoming Front Runner Gram) or contact Koach Kelsey at klouie@harlemunited.org. - Koach Kelsey by Emily Meyers & Zander Ross GUILTY! So here I am sitting in this unpleasant, grey and uninviting room, waiting for my turn at finding somebody guilty or not guilty of whatever they have done, or not. As I came in this morning, I was sure I was gonna have to listen to why she fell down on the wet street in front of the deli or why he didn’t pay his parking violations... To my surprise, I ended up in criminal court. Yikes! Am I qualified to decide the fate of a man? The Gov says Yes I am, so I’m here serving my Jury Duty responsibilities. Anyway, I go out for a quick break to get some coffee and when I return, the room has been transformed into a freezing meat locker...what the heck happened? Are they trying to get used to what is coming to NY in a few weeks or do they want to preserve us for future trials? In any case, this reminds me that no matter what, soon we will be running in the frozen tundra again, even as the white stuff falls from the sky. So it is again that time to winterize ourselves for outdoor running. Let’s start on top. HATS - I just visited Urban Athletics and they have a nice selection of hats. So what to look for in a hat? Well, a lot depends on how cold it gets where you run but, as a general rule, you should look for a nice Hybrid Running Hat which must be breathable and fitted with a wind-resistant headband. Also, it should be big enough to protect your ears and forehead from wind, and it should have some reflective material for more visibility while running in the dark. Remember, that some of your body heat is lost from your head! Now, how about your arms? We always like to show our buffed bodies, but while waiting to start a race it is not much fun freezing in a little singlet, so why not feel a bit "Glamorous" and wear arm bands, that look like fancy long gloves worn by stars of yesteryear? Come on, you too can be Ava Gardner...I remember last year Chris Stoia made arm bands for all of us running Boston and they were sure heaven sent -- I’ve heard from good sources that they are back by popular demand this year as well...All they needed was a little bedazzle and some rhinestones. And, just in case you don’t know, FRs has a very nice set of arm bands that match our uniforms .... be warned, Kelsey will be watching color coordination this upcoming Boston Marathon...not just running it! So be prepared. And, how about your legs? Yes, I know, you want to show off your sculpted muscular legs, right? But there’s no need to freeze in those ultra small Aussiebum shorts, right Cenk? While you can show off your legs, you can still be warm down there. UA has new leg compression sleeves that will keep you warm and also help with muscle fatigue and recovery. And what about your hands? It seems to be if your hands are warm, the rest of you is also warm. As with the rest of you, layering is the best option. In fact, there are even warming lotions that can combat cold weather. But let’s start with a stretch wool glove liner -Ibex has a great pair (Ibexwear.com) and I think they cost about $25.00. They remove sweat and retain warmth, even if they get really wet. And, add on top a midweight layer like Brook’s new Wanganui Shelter Gloves, $40.00, which are warm, waterproof and pre-curved for ample finger dexterity. Now, I always thought mittens are for little kids, which some of us still are...Anyway, Asics has a midweight Winter Run mitt, $30.00, that will allow your fingers to share their heat. And finally, the warming cream, "WarmSkin" at warmskin.net will help you keep nice and toasty. So my winter warriors, before I go I want to wish all of you, especially those running the ING NYC Marathon, a very successful run on November 7th. And, if I ever gave you good advice before, here is another super piece of advice: if you see me on the road, DO NOT PASS ME!!!! Keep 500 feet behind...lol! But always remember, especially on Sunday the 7th: Trip a Kenyan Beat a Kenyan BE a Kenyan Good luck to all and happy Thanksgiving as well!!... And Thank You All!!! Zander As we anticipate and then complete our fall marathons, it’s time to transition to winter running. The key - staying warm, �running fast, and let’s be honest, looking as cute as possible while we do it. To keep your limbs cosy (and looking hardcore) when the mercury drops, try arm warmers and calf sleeves. Urban Athletics carries Sugoi arm warmers. I tried the midzeros, which are unsurprisingly mid-weight. They fit well - snug, and soft on the inside - just like the sleeves of your favorite fleece shirt. They block wind, but wick moisture. Just make sure to clip the tags on the inside of each sleeve before running, or risk chafing. Calf sleeves, in addition to helping keep you warm and letting everyone know how bad-ass you are, also provide valuable compression. I know that faithful readers of my column (yes, both of you) are thinking, "Enough with the compression already!" But I’ve found it really makes a difference in performance and recovery. Calf sleeves deliver the support right where many of us need it. So even if you’d rather not wear ass-hugging compression shorts or tights, you can still get the benefits of compression (increased blood circulation, diminished muscle damage from vibration, etc.) on key muscles used when you run if you don a pair of calf sleeves. The top brand that Urban Athletics recommends is the Skins A400 series, which employ dynamic compression. They were easy enough to put on, and didn’t budge or pinch during an 11 mile run. Other Front Runner ladies prefer Zensah’s calf sleeves or CEP’s. I think you can find both of those brands at The Running Company. Before buying a pair, measure the widest part of your calf so you’ll be sure to pick up the right size. As with all compression gear, if you’re between sizes, go smaller. Stay warm, stay speedy! -Emily Albany, New York Jeff Werner It’s a Boat. It’s a Bus. It’s a Duck. These three sentences sum up my recent trip to Albany, New York, the capital city of the great state of New York. They also happen to be the tag line for the Albany Aqua Duck and Trolley Company. Don’t get me wrong, I didn’t actually go on a "duck tour" of Albany. But I will say I was shocked anyone would actually offer such tours in Albany. Pardon my big city provincialism, but I thought that kind of delightful adventure was reserved for bustling tourist-attracting metropolises. But while I ate lunch with my fellow Front Runners after having run the 2010 Mohawk Hudson River Marathon, I must tell you that in the course of twenty minutes I saw three duck boats drive by the window of our restaurant. I can’t say for sure if I saw the same duck-boat drive by three times or if I saw three different duck-boats. But my gosh, if Albany can support three simultaneous duck tours... Albany is more than just home to "the most dysfunctional state legislature in the country", it just happens to be a small city of approximately 95,000 residents on the banks of the Hudson River not to mention the hub of the tri-city area composed of Albany, Troy and Schenectady. But, let’s get serious here. I have to admit that I didn’t actually see much of Albany during my trip. I was there to run a marathon, not to tour a small city of approximately 95,000 residents on the banks of the Hudson River. Okay wait. I can imagine that you might be asking yourself, "But didn’t Jeff run 26.2 miles in Albany? How could he have not seen much of the City? After all, running the New York City Marathon is a great way to see New York City." Well, stop thinking things you know nothing about. The Mohawk Hudson River Marathon starts in Schenectady, runs along the Mohawk and Hudson Rivers and only finishes in the City of Albany. And even then it finishes along a rather beautiful river esplanade and not on the streets of the City itself. So what can I actually tell you about Albany? I can tell you that it does have quite a few beautiful 19th buildings and quaint cobble stone streets. It is also completely dead on weekends, with most stores and restaurants closed for business and few souls walking about (except, I guess, boat loads of "duck tourists"). I can also tell you from a previous visit to the City that the State Capitol Building is definitely worth a visit. It is one of only 10 State Capitols that does not have a domed roof. The building, completed in 1899 at a cost of $25 million was the most expensive government building of its time, �including the US Capitol building in Washington, D.C. So, as you might, imagine graft and corruption are not new concepts in New York State governance. Regardless of all that, it is a beautiful building and free tours are offered Monday through Saturday. Finally, though I myself have only seen it from afar, Albany is also well known for The Egg Performing Arts Center, a performing arts center designed by Wallace Harrison as part of the Empire State Plaza project, and built between 1966 and 1978. It is located in the northeast corner of the Plaza and has become an icon of New York’s Capital District due to central location and, frankly, due to the fact that it looks like an egg. So, go, enjoy Albany. If you happen to go on a duck tour when you are there, tell me what you saw. See you in December! - Sharon Abbott Rachel Cutler and Rosario Gennaro Another multisport season has ended and what an exciting season that was. We are so happy that the new re-organized FRNY multisport program has proven to be such a success. We have so many exciting 2010 memories to look back at: from the massive turnout at the Avon-on-the-Sea ocean swim, to the many age group awards our team collected at races around the country, to the Gay Games in Cologne, and most of all to the fun and camaraderie of the Monday night swim workouts. So now that the season is over, are you feeling in withdrawal? Don’t worry! Your friendly multisport coordinators are here to help you with off-season suggestions (training and otherwise) Following a members’ poll we have decided to keep Monday night workouts just for swimming. People interested in spinning can come to the LIC Y early for a 6:30 spin class taught by Rachel. This class is one of the regularly offered classes at the Y, so Y members have priority if the class fills up but that’s never been a problem in the past. We are considering adding a long spin ride once a month on Sunday evenings. Let us know what you think about that option. OFF-SEASON TRAINING First of all REST and go have some fun. Your next triathlon won’t happen for at least 6 months so this is the time to kick back, relax, eat a few pints of ice cream and some of Chris Stoia’s bread. Then take a couple of months to work on your weakest event. If that’s swimming first focus on form and efficient stroke to improve your technique, then add sprints to your swim workouts to improve your speed. If your weakest link is biking, then increase the amount of mileage you do, and add interval training to your biking as well. Don’t let the cold weather scare you: buy the right winter cycling clothes and you will be able to go out even when the temperature approaches the freezing point (we have had ice forming in our water bottle at times during winter rides!). If you really don’t like the cold, or rain gets in the way, consider investing in an indoor trainer, or just hit the gym for a good spin class. Winter is also a good time to work on strength training. Hit those weights and pump some iron! OFF-SEASON SHOPPING This is the season to go shopping and take advantage of end-of-the-season sales. Do you need a new bike? A wetsuit? New clothes? Accessories? There is plenty of deals to look for. If you are considering buying an indoor trainer, Jack Rabbit is having a group discounted sale closing on November 7. Info is at https://www.formstack.com/forms/jrab-trainer_order If you are looking for winter cycling clothes you are going to need at least the following: a wind-proof jacket, a wind-proof pair of tights, booties and of course cycling gloves. Good quality is key, as you don’t want to be cold in the middle of your Sunday ride to Nyack. Running tights are OK to wear on top of regular cycling shorts, but we prefer specific cycling tights with the padding insert in them. Booties are a pair of rubber/neoprene boots that you put on top of your cycling shoes: they have a hole in the bottom for the cleat: they are a must as cycling shoes are designed to let air in. OFF-SEASON PLANNING What did you like about your past season? What didn’t go right? What would you like for next year? This is the time to sit down and plan. Registration for some 2011 races is already opening up and with the popularity of triathlon on the rise, they close really fast, so we should have our race plan in place soon. We will be choosing a few races and designate them as "FRNY Target Races" to increase FRNY turnouts there, suggest them to beginners, and in general have more fun doing them in the company of friends. Let us �know if you have a race you really like that you would like us to consider for targeting. Have fun during the off-season, and remember that we are here to help and answer any questions: mutlisport@frny.org Rachel & Rosario FRNY BOARD MEETING MINUTES October 3, 2010 Click here for the minutes from the meeting of the FRNY board on October 3, 2010. The next meeting will be on Saturday, November 13, 2010 at Rob Lennon’s (789 West End Avenue Apartment 10D). RSVP to president@frny.org if you plan on attending. In This Issue The Starting Line Profile of the Month First Impressions Koach’s Korner Gadgets n’ Gear Around the World Sharon’s Box Multi-Sport FRNY Board Meeting Minutes November Birthdays Welcome Mat Kitchen Talk About the Next Mile November Birthdays Leah Serinsky 11/1 Michael Benjamin 11/3 Edward Rivera 11/3 Daria Askari 11/4 Brent Peterson 11/5 Rosario Gennaro 11/5 Robert Lyons 11/6 Mercedes Pacheco 11/6 Lucia Muntean 11/6 Jeff Dutton 11/6 Rachel Kliegman 11/7 Steve McLure 11/7 Daniel Allen 11/7 Jay Smith 11/8 Jay Smith 11/8 Jordan Fox 11/9 Fabio Santos 11/9 Evan Mulvihill 11/10 James Jones 11/10 John Paul Pederson 11/10 Carrie James 11/11 Joshua Frischer 11/11 Francia Moscoso 11/12 Michael Waldman 11/12 Elizabeth McCarthy 11/12 James Warren 11/14 Kris Orr 11/14 Daniel Foley 11/15 Eric Patton 11/15 Robert Sundeen 11/16 John MacConnell 11/16 Paul Baumeister 11/16 Roberto Aguiar 11/17 Michael Solis 11/18 Jim Brigaitis 11/19 Michelle Dingoor 11/19 Molly Schonthal 11/19 Sigfredo Martinez 11/21 Alan Gilmer 11/21 Monique Wilson 11/21 Dennis Giza 11/23 David Laurence 11/24 Damian Hartner 11/24 Derek Nicoletto 11/25 Trent Kirkpatrick 11/27 Daniel Armstrong 11/28 Brian Bates 11/28 Jeremiah Burns 11/29 Michael Grubb 11/29 Welcome Mat Sarah Jewell Gary Braitman Alejandro Serrano Bryce Rudyk Felix Camacho Nikki Stevens Elizabeth McCarthy Matt Pych Mimi Rupp Richard Valderrama Jimena Murabito Megan McDavid Keith Oberlin George Stirling Michael Walton Trent Kirkpatrick Kitchen Talk recipe of the month by Chris Stoia Apple Cake with Dates 3/4 cup olive oil 3 eggs 1 3/4 cup sugar (brown or white) 1 teaspoon vanilla pinch of salt 1 teaspoon baking soda 1/2 teaspoon ground cloves 1 teaspoon cinnamon 1 cup walnuts, chopped (or pecans or almonds) 3 apples, peeled and diced (or pears or peaches) 1 cup pitted dates (or raisins, or currants, or blueberries) Topping: ? cup brown sugar mixed with 1 teaspoon cinnamon, some chopped nuts and 1 tablespoons of butter cut up into little pieces. Combine all ingredients in a large mixing bowl and add the apples and nuts last. Spread into a greased 9x13 pan. Sprinkle with topping and bake for 50 minutes at 325F. The Next Mile The Newsletter of Front Runners New York The Next Mile is published every month by Front Runners New York, �Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership. All material in this newsletter is copyrighted by Front Runners New York, Inc, 2010. Da Ping Luo Editor Board Of Directors Rob Lennon President Dane Grams Men’s Vice President Sandi Rowe Women’s Vice President Anthony Ng Treasurer Dan Gallagher Secretary Directors-at-Large Michael Cavaliere Megan Jenkins Committees Photography Ted Paszek Breakfast Megan Jenkins Brooklyn Run Peter Doebele Megan Jenkins Coaching Kelsey Louie Rob Lennon Chris Stoia Cross Country Meet Megan Jenkins Design Katrina Amaro John MacConnell Sandi Rowe Development Committee Megan Jenkins, co-chair Seth Richardson, co-chair Mickey Comerford, M.D. Blossom Coryat Peter McGrane Francia Moscoso Anthony Ng Michael White Elections Officers Da Ping Luo Tom Malcolm Front Runner Gram Rob Lennon FRNY Multi-Sport Rosario Gennaro Rachel Cutler Mike Totaro Marathon Weekend Marie Tracy Dan Armstrong Miles Harter Bernd Erpenberck Membership Megan Jenkins Da Ping Luo Daniel Adams John Whooley Out of Town Racing Tim Guscott Pride Run Gabby Celis Seth Richardson Race Captains Janice Jabido Dave Lin Linda Paparella Paul Racine Social Committee Dane Grams Walking Jim Brandon Wednesday Run Dane Grams Volunteer Committee Blossom Coryat Seth Richardson Website Blossom Coryat Cory Goodale Rosario Gennaro Joe Lim Katrina Amaro Marketing Committee Zachary Johnson Michael Cavaliere Blossom Coryat Rob Lennon Kevin Masse Fred Plaff Seth Richardson Sandi Rowe Front Runner Charitable Foundation, Inc. Les James & Thomas Ward � 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, 2010 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 2010_FRNY NOVEMBER NEWSLETTER_1103846464503.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 2010 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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Document:Newsletters Year:2010 Year:2010s http://archives.frny.org/files/original/298febe0c59e05474f83c27fd83b1b53.pdf 5b07e170f5b5fbdb8c3d05adff1b1dc6 PDF Text Text �{ "id": "1103651621174", "name": "FRNY SEP’10 NEWSLETTER", "subject": "FRNY SEPTEMBER NEWSLETTER", "status": "SENT", "from_name": "FRNY NEWSLETTER", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2010-09-01T14:28:15.654Z", "modified_date": "2010-09-03T16:37:22.546Z", "last_run_date": "2010-09-03T16:37:22.495Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-SEPTEMBER-NEWSLETTER.html?soid=1101657017564& aid=i6XFOytjVqc", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "", "view_as_web_page_link_text": "", "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 email", "include_subscribe_link": true, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 669, "opens": 216, "clicks": 6, "forwards": 0, "unsubscribes": 0, "bounces": 17, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "7" } ], "click_through_details": [ { "url": "http:\/\/www.frny.org\/", "url_uid": "1101663079925", "click_count": 6 }, { "url": "http:\/\/www.frontrunners.org\/", "url_uid": "1101663079926", "click_count": 0 } ] } email_content: FRNY SEPTEMBER NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=i6XFOytjVqc&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=i6XFOytjVqc&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=i6XFOytjVqc&c=5&r=1", �"facebook.share": "http://s.rs6.net/t?e=i6XFOytjVqc&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=i6XFOytjVqc&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=i6XFOytjVqc&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=i6XFOytjVqc&c=3&r=1" }; September 2010 Volume XXVII Issue 9 Since October 1979 frny.org frontrunners.org In This Issue The Starting Line Profile of the Month: Mariela Lombard Koach’s Corner: Gadgets ’n Gear: Happy Feet Multi-Sport Update Around the World: Cologne Gay Games Kitchen Talk: Recipe of the Month Board Meeting Minutes September Birthdays Mark Tice 9/1 Lori Zalner 9/1 Peter Lozito 9/2 Howard Mullinack 9/3 Paul Grillot 9/4 Brett Wolfe 9/4 Johnny Flynn 9/6 Jerry Buckley 9/7 Darroch Putnam 9/7 Danielle Pepitone 9/8 George Forbes 9/10 Leo De Guzman 9/10 Alvin McCray 9/10 Carolyn Revercomb 9/10 Timmy Wilson 9/10 Richard Debeauclair 9/11 Steven Waldon 9/12 Janice Jabido 9/14 Martiza Arroyo 9/16 Tom Dunne 9/16 Onesimo Demira 9/17 Gerrit Jackson 9/18 Manohar Kanuri 9/18 Christopher Kelly 9/18 Greg Hughes 9/19 Robert Lennon 9/19 Peter Shearer 9/19 Sharon Abbott 9/20 Steve Cochran 9/21 Shawn Crawford 9/21 Matthew Reinhart 9/21 Stuart Smith 9/22 Philip Hess 9/22 Dane Grams 9/22 Aneesh Sheth 9/22 Christopher Lew 9/23 Julie Gustines 9/23 Paul McKinley 9/25 Eric Narburgh 9/26 Fred Pfaff 9/26 Lewis Tanner 9/27 Kelly Swaim 9/28 Kyle Mammarella 9/29 Alan DaCosta 9/29 Monique Lukeman 9/30 Welcome New Members! Peter Baranowski Jill Cikins George Forbes Brendan Geary Thomas Hoffer Giovanna Ingrati Jeff Kagan Steven Le Matt Pisanelli Peter Raucci Matthew Reinhart Jeremy Reiss Ned Russell Michael Solis �Cory Soulette Cat Wade Bobby Wolf Joshua Wolfrum THE NEXT MILE The Newsletter of Front Runners New York Assembly Alex Kristofcak Board Of Directors President Rob Lennon Men’s VP Dane Grams Women’s VP Sandi Rowe Treasurer Anthony Ng Secretary Dan Gallagher Directors-at-Large Michael Cavaliere Megan Jenkins Committees Photography Ted Paszek Breakfast Megan Jenkins Brooklyn Run Peter Doebele Megan Jenkins Coaching Kelsey Louie Rob Lennon Chris Stoia Cross Country Meet Megan Jenkins Design Katrina Amaro John MacConnell Sandi Rowe Development Committee Megan Jenkins, co-chair Seth Richardson, co-chair Mickey Comerford, M.D. Blossom Coryat Peter McGrane Francia Moscoso Anthony Ng Michael White Elections Officers David Lin Tom Malcolm Front Runner Gram Rob Lennon FRNY Multi-Sport Rosario Gennaro Rachel Cutler Mike Totaro Marathon Weekend Marie Tracy Dan Armstrong Miles Harter Bernd Erpenberck Membership Megan Jenkins Da Ping Luo Daniel Adams John Whooley Out of Town Racing Tim Guscott Pride Run Gabby Celis Seth Richardson Race Captains Janice Jabido Dave Lin Linda Paparella Paul Racine Social Committee Dane Grams Walking Jim Brandon Wednesday Run Dane Grams Volunteer Committee Blossom Coryat Seth Richardson Website Blossom Coryat Cory Goodale Rosario Gennaro Joe Lim Katrina Amaro Marketing Committee Zachary Johnson Michael Cavaliere Blossom Coryat Rob Lennon Kevin Masse Fred Plaff Seth Richardson Sandi Rowe Front Runner Charitable Foundation, Inc. Les James & Thomas Ward The Next �Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership. Submit material by noon on the second to last Saturday of the month to frnynewsletter@frny.org. Submissions are subject to change under editorial review. All material in this newsletter Copyright 2009 Front Runners New York, Inc. Possibility Writing this column at the end of another amazing season for Front Runners New York, I feel the usual amount of pride for what we have accomplished as a team mixed with the nervous anticipation of what lies ahead. That feeling is amplified and a bit closer to the skin because I am nearing the finish of my fifth and final term on the FRNY board. Don’t worry, I am not writing out the whole sappy goodbye spiel - at least not just yet. But I have planned out my final four columns for this year based on what I have observed, attempted to effect and, in some small way (I hope), come to embody within Front Runners over that time. Our time together all comes down to four key facets, which will be the themes for my final season with you - possibility, fraternity, responsibility and serenity. I’ll address those themes, in that order, over the next four months Possibility. This Wednesday morning I left the little house that we’re renting on the East End of Provincetown to begin my daily run. I have visited Provincetown, out on the outermost tip of Cape Cod, each of the last nine summers and know how to get in a run of almost any distance - whether it be four, five, seven, or fifteen miles. I have done loops, out-and-backs, double-loops - you name it. About a mile-and-a-half into my Wednesday run, I saw the 1.5-mile "breakwater" that runs from the West End of town out to the old Long Point lighthouse. In 2002, on my first extended visit to the town, I had walked across that jagged jetty, with my friends Dennis and Chris. As I ran, I felt, suddenly, the irresistible urge to trek across the rocks to the lighthouse. That feeling was immediately countered by the rational memory of the walk all those years ago and how the rocks slope and protrude in the oddest and most fickle of fashions. It would be easier, and much saner, to keep to the roads where I could control my pace, my gait and my safety, I thought. Doubt clouded my spirit momentarily before I found myself veering toward the rocks. The morning was perfect. The sun asserted itself in striking shades of pink against its clear blue canvas. Seagulls sang plaintively as I danced from rock to rock across the ragged arc that leads to the absolute end of the Cape. It was tough, and I almost lost my footing a couple of times. There were also a few instances where I had to sidestep to get where I needed to go - and as sweat began to cover me midway, I thought about the fact that there was no way back to terra firma other than this long uneven rock path. But I just focused and kept on running. When I got to the other side, I ran along the sand and took in the amazing, pristine view of Provincetown - the boats dotting the water, the Pilgrim’s Monument rising high above town, the unending stretch of sand and surf as far as my eye could see. Once I drank in the scenery for a few minutes, I ran back across the breakwater to land to prepare for the day. My calves ached from the hard surface and the unusual movements required by the run. But it was the best run I have had so far in 2010. I have no idea my minute-per-mile pace or the total distance I ran, but I felt sharp and agile and fierce. A pilgrim in Adidas shorts and tech shirt. As runners, we all have to define and redefine the success of our relationship to the sport on a near-constant basis. I think as a running club we have to as well. Just a month ago, Front Runners defined that success - on a team and individual basis - quite resoundingly at the Cologne Gay Games. Almost 50 Front Runners descended upon Germany to create the biggest, loudest and most cheerful team on the track and on the roads. (Please read the �"Around the World" columns by Gay Games participants Katrina Amaro and Anthony Cocciolo for a more personal and in-depth look at the event.) In Cologne, FRNY was unified, cohesive and the ultimate personification of the sportsmanship and camaraderie that our club was founded upon. Many, many members from other Front Runner chapters and other sports teams from around the world reached out to me directly to ask how we achieve this solidarity. It made me a little teary-eyed as I recalled, with Kelsey, some of the steps along the way to help move the team in its current direction - from hot topics like the creation of a consistent logo and brand for our website and uniforms, to fun suggestions like the Friday socials and "Nice Legs" Stickers and FRNY tattoos. There are a million steps that have led to our current position of strength, and there is much possibility that lies ahead. But underlying absolutely every success is the sustained commitment and involvement of all our members in making this a welcoming environment in which runners feel enlivened to discover their own path, some new idea of what might be possible in their lives. Whether that be completing a 5K or running a marathon. Doing a triathlon or learning to swim. Running to lose weight or training to break a college PR. Each of us volunteers our time and our talents to make that possible for ourselves, for newcomers and for the club at large. And I thank all of you for helping to create that atmosphere. To give just a teeny glimpse on what is possible with determination, vision and teamwork, here’s a brief stroll down recent history. When Kelsey asked me to join his 2006 board, we had about $20,000 in the bank and perhaps around 300 members (very rough estimates). By taking new steps and trying new things, we as a club - have more than doubled in size and quintupled in total assets, have formalized all our financial and membership systems, have created a vivid uniform that is worn daily in parks and roads across the globe, have streamlined the membership renewal processes and have fostered an inviting place for new runners to discover themselves. We have put in place formal mechanisms such as beginners’ running clinics and routine emails to the newcomers to our runs, in addition to less formal methods such as pairing with new runners, handing out pins for newcomers and setting up pace groups on long runs. Again, there are countless ways and there are scores of members helping to keep the Front Runner engine "running" on a daily basis. As you look at yourself as a runner or triathlete or as an active volunteer for FRNY, I ask you to look at the road behind us as well as the road ahead and be willing to try new things and experiment. But be sure to keep your focus, to stay balanced, and to not lose sight of the land. The FRNY Board elections will be coming up in the fall, and hopefully all the energy and dedication out there will be channeled into new - and continued - possibilities for the club. Remember that you can create possibility on any given day, in any given run and in any given setting. - Robert Lennon Profile of the Month: Mariela Lombard by Phil Wahba It’s not easy being a photojournalist. Just ask fellow Front Runner Mariela Lombard. Her brushes with danger have ranged from the terrifying (photographing the devastation in Lower Manhattan on 9/11 and narrowly averting serious injury that day) to the hilarious (being chased around a New York City courthouse by a cane-wielding man who apparently felt Mariela was little more than a paparazza.) So Mariela, who snaps shots of our city’s crazy street life for the New York Daily News, has found respite from her crazy job in the sport we at Front Runners New York all love so much: running. "I take running as a relief for all the stress that I feel," she said recently, sipping an iced coffee a few hours after a 14-mile long run. Mariela, who was born and raised in Buenos Aires and moved here in 1997, joked that vanity had something to do with what has motivated her to be a runner and a fixture of the SloHoMos crew, you know them, those "back of the pack" gals who slowly but surely get the job done. "I’m running to lose weight- I want to look perfect," she said with a laugh. "I like to have muscles in my legs." (Her wisecracking girlfriend probably doesn’t mind either.) Mariela had dabbled in a bunch of sports volleyball and cycling primarily. And she also butches it up by regularly rockclimbing in Westchester with the gals. But running is the sport that has �whipped her into shape since joining FRNY in late 2007. "I was trying to do exercisebut I was not really into it until I hit the road." And hitting the road she is. Mariela is training for her first ever marathon, New York City in November. She is gunning to break five hours but, unlike many of us Type As, does not consider time to be the most important measure of her success, come November 7. "I never thought I would run a marathon," she said. ""I want to finish in one piece and be able to walk the next day." Of course, running is just one of Mariela’s passions. A major fan of the legendary Magnum photojournalist Henri-Carter Bresson, Mariela first tinkered in photography back in Argentina, where her dad showed her how to work a camera and develop pictures in a dark room. (Her other hobbies as a youngster included miming, white face paint and all, and singing in a chorus.) She occasionally exhibits her photography. Mariela sort of fell in photojournalism as a career by accident. When she moved to New York, she had been planning to get a degree in kinesiology back home but thought she’d check out New York for a year. She eventually studied photojournalism at the International Center for Photography here and has been snapping life in the Big Apple since 1998. Her other big passion is a 90-pound Doberman call Junior, whom she took care of after he was injured as a puppy. "Junior is the love of my life," she said. She’s had him for 9 years- "my longest relationship" she quipped. One of the many things Junior gives her is comfort and company after her runs. In fact, sometimes the dog joins her. Junior should be proud of mama’s attitude toward training. "My goal is to be healthy and strong, more than time, more than getting a medal," Mariela said. (Photo by Flannery Fontinell) Dear Koach, I can’t be more excited. Fall (and perfect training weather) is swiftly approaching! In fact, I’m so excited, I’ve signed up for an Ultra Reach the Beach team, and Grete’s Gallop, and two fall marathons! My training has been going exceptionally well. The only issue I’m having this nagging pain in my knee... and foot... and hip. That’s nothing to worry about, right? They only hurt when I’m running... Yours truly, Former President Michael Benjamin Mikey B. M. Benjamin M. B. Anonymous Runner - - - - - - - - Dear Anonymous Runner, I love the fall, too. It means a whole new season of cute outfits (especially arm warmers!); and the long runs to show them off! I’m glad to hear your training is going so well, too. Just be careful not to overtrain, because you can trust me that it’s not easy to find crutches to match that perfect pair of shoes. Anonymous, your aching limbs may be a sign you’re overtraining. Here’s the latest info on overtraining, and you can judge for yourself. Overtraining happens when your body fails to recover properly between your workouts. This can be caused by running too many miles, running too hard, running too often, or any combination of these. Scientists have found many possible signs of overtraining: * increases in resting heart rate and resting blood pressure * muscle or joint soreness that won’t go away * sudden drop in performance * washed-out feeling, tired, drained, lack of energy * insomnia * headaches * increased number of colds, and sore throats �* decrease in training capacity/intensity (workouts are tougher to complete) * depression, moodiness, and irritability * a decrease in appetite and weight * an increase in incidence of injuries * dwindling enthusiasm for working out * changes in the menstrual pattern There are many proposed ways to objectively test for overtraining; the most classic is to take your resting heart rate every morning (within the first 10 minutes of when you wake up). When there is a 10% increase, it’s a possible sign that you are overtraining. However, many people believe that the most accurate and sensitive measurements of overtraining are subjective assessments of psychological signs and changes in one’s mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Unfortunately, most runners ignore these signs or wait too long before doing anything. Jack Raglin, Ph.D., a researcher on sports psychology and professor in the kinesiology department at Indiana University in Bloomington, developed a questionnaire to assess for overtraining. Take this quiz once a week-or once a day during periods of hard training. A score of 40 or more means you should rest more and run less. A score of 15 or less suggests you’re balancing your training and recovery well. A score that falls in the middle isn’t of immediate concern, but should be monitored. 1) How is your mood today? Very, very good (-2 points) Very good (-1 point) Good (0 points) Average (1 point) Bad (3 points) Very bad (5 points) Very, very bad (7 points) 2) How many hours did you sleep last night? More than nine (-1 point) Eight or nine (0 points) Seven (1 point) Five to six (3 points) Less than five (5 points) 3) Last night I slept: Same as normal (0 points) One hour more than normal (1 point) Two or more hours more than normal (3 points) One hour less than normal (1 point) Two hours less than normal (3 points) Three or more hours less than normal (5 points) 4) Have you been sick the past week? Yes (5 points) No (0 points) 5) How would you rate yesterday’s workout? Very, very easy (-3 points) Very easy (-1 point) Easy (0 points) Average (1 point) Hard (3 points) Very hard (5 points) Very, very hard (7 points) 6) How do your muscles feel? Very, very good (-3 points) Very good (-1 point) Good (0 points) Tender, but not sore (1 point) Sore (3 points) Very sore (5 points) �Very, very sore (7 points) 7) Do your legs feel "heavy"? No (0 points) A little (1 point) Somewhat (3 points) Very (7 points) If you think that you are overtraining, using one or both of these methods, there are clear ways to remedy the situation.... REST! You should reduce your mileage or intensity, or take a day off. * Use a training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It’s important to listen to your body. * Warm up before your workout. Proper warm-up can help prevent burnout and injuries. * Vary your training throughout the year and schedule in significant rest time. * Listen to those around you, (especially your koach!), when they say you are running too much. * Fuel up after exercise. Your body needs energy to recover and that comes from food, and it’s best to replenish within the first 2 hours of a workout. * Stretch! Tight muscles can often cause other muscles of your body to overcompensate, which can cause injury over time. * Schedule recovery days into your weekly routine. Listen to your body. Cut a run short or run a little easier if you feel extremely tired. * Get adequate sleep. Mikey, it’s hard to predict overtraining since everyone’s body is different. It is important, however, to listen to your body and your mind. They will be able to detect the early signs of overtraining. Hope this helps and good luck with your races! Sincerely, Koach Kelsey by Emily Meyers & Zander Ross Oh Yes!!! Oh No!!! Picture this ... San Francisco Airport Security, August 2010, 7:27 AM ... He was tall, I am not. He was super good looking, I am not. He was blond, I am not. He had beautiful green eyes, I do not. He had lots of muscles, I do not. He had a killer smile, I was shocked ... when I noticed it was directed at me. Oh yes!!! Closer and closer we inched to the x-ray machine. He looked at me and smiled again. He looked down, took off his shoes and put them on the x-ray belt. He turned, looked back at me again with those beautiful green eyes which could make any strong man weak in the knees. He looked straight into my eyes as I was taking off my shoes. His eyes, slowly and sensually moved down ... and then, right there, that very instant, I saw his green eyes narrow and sharpen and become huge with disappointment, disbelief and horror ... What? ... What was he seeing? ... Oh No!!! A HUGE hole in my socks!!! The horror!!! The embarrassment!!! The knees were once again weak, but this time with sadness and shame, as I saw him hurrying away as fast as he could from the "Holey" man. Could this also happen to you? Oh yes!!! It could! Well, let’s say that was a sad occasion that could have been prevented. Socks are almost always hidden and unappreciated, right? Not if you are a runner and, as a long distance runner, even more, because you will be in them for a long time. They may not seem important, but socks are probably the second most important piece of equipment in a runner’s stash, after shoes. Socks can make or break a performance, and they can even be responsible for missing future races or training runs. Here is some important advice about what to look for in a �sock. Choose socks made out of cotton and you will be crying for weeks to come. Once cotton gets wet, it stays wet. If you step in a puddle or sweat, that moisture won’t go away. 100% cotton socks will keep your feet cold in the winter, and cause blisters in the summer. Choosing the right socks shouldn’t be too difficult. Synthetic materials, such polyester, acrylic and CoolMax wick away moisture. For cold weather, choose, wool blends, such as SmartWool. In the heat, double-layered socks, like Wrightsocks, prevent blisters and other discomforts. Okay, some runners like to wear thicker socks for more cushioning, others prefer very thin socks for a lighter feel. As I wrote earlier, socks are the second most important piece of equipment you need to choose, so when buying shoes, take your running socks with you to wear with the shoes you are buying. Sometimes, if the socks are too thick, you might have to go up half a size on the shoes. I said that socks are unappreciated, but are they? For all of us reading this, I know we don’t think that way, because we probably learned by experience. I always used very thin socks, but last year Jerry at Urban Athletics urged me to try these socks called FEETURES. I was skeptical at first, even after several runs. But, I have to say now that I love them. They keep very snug to my skin, they stay dry and cushioned after many miles. Take a look at them at Urban Athletics - in fact, if you buy a pair of shoes at UA, they will give you free socks, your perfect opportunity to try The FEETURES. So, as we begin to increase our mileage towards the NYC marathon, or any other marathon in our horizon, ensure you are wearing the right socks. See the experts at UA - Jerry is super-knowledgeable about them and will give you lots of guidance, and probably even free socks! Stay, cool and injury free with the right equipment this training season. As for me, losing the green-eyed god, well, lesson learned - "Holey Man" no more. And, as always, remember, my running peeps: Trip a Kenyan Beat a Kenyan BE a Kenyan I was there ... He was gone ... Zander Happy Feet Socks get a bad rap; they’re relegated to the boring drawers, or inside our shoes next to stinky feet. No wonder they often go rogue on laundry day. Who could blame them? Really, we runners usually think about socks only when we find our drawer empty of clean ones, or a painful blister disrupts an otherwise blissful run. Oh the things we do for happy feet: warm-ups, cool-downs, ice baths, massages, ibuprofen, pedicures (leave the callouses be, thank you). For runners, socks’ status should be elevated from the boring to the indispensable, even if they remain mundane. The best socks are the ones that feel most comfortable on your feet. A snug fit and no cotton limits the likelihood of a blister formation. Synthetic fabrics help to wick moisture away to keep your feet dry. Socks that hug your feet feel great and don’t have extra fabric to rub the wrong way causing blisters. The experts at Urban Athletics suggest thinner socks for better breathability and proper shoe fit -- if your socks don’t add bulk, your shoes will fit your feet. And your feet haven’t room to slide around in shoes that fit correctly. Feetures! brand socks come in a variety of styles and thicknesses. They are articulated for left and right feet (and labeled with an L or R accordingly) to ensure proper fit. They all have mesh construction �to enhance breathability, and construction around the arch and through the heel so that they stay in place. I sampled the ultra light cushion and light cushion varieties. I generally prefer thinner socks, so I was surprised to find that the light cushion provided a nice balance of cushion and thinness, so they didn’t take up too much room in my shoes or make my feet too hot, but were still soft and just a tad bit squishy. In the past I’ve also tried Wright socks, coolmesh or coolmesh lite. They have two layers as extra blister protection. The theory is that the two layers of fabric will rub together, so that the layers of your skin don’t. They’re generally fine, although sometimes blisters still develop. They breathe well, but don’t maintain a snug fit over time as the Feetures! do. My favorite socks, which are more akin to Feetures! than Wright socks, are the Brooks gossamer. They’re super light, fit very snug, and breathe well. Fortunately, socks are one of the more affordable pieces of runners’ gear, so you can try a few different styles to see which you like best. Before buying the sock, turn it inside out and make sure any seams are finished properly and won’t be too abrasive against your feet. Quality socks = happy feet = happy running --Emily Multi-Sport Update Rachel Cutler & Rosario Gennaro Some of you know that this year has been a challenging one for me from an athletic point of view. A stress fracture late in 2009 kept me off running and biking for most of 2010, and then at the Pride Run (my comeback race) I badly twisted my ankle. While I still found the time to come to Rutgers on most Saturdays to enjoy the company and the friendship the club offers, because of the injury it was only at the Monday night multisport workouts that I was able to actually train with my teammates. And what a training opportunity that is! We are lucky to have an incredibly talented and motivating swim coach, Mike Totaro, and Rachel Cutler’s spin classes really kick ass! In the pool things are really picking up: at the August workouts we had 15 people showing up and we took possessions of 3 pool lanes at the LIC Y. I used to be on the fast lane and now thanks to Mike’s amazing coaching skills, I happily moved down to the slower lane to make space for my teammates who have been getting faster and faster (Dave Lin I am talking about you!). The arrival of my second child, Beppe, although an incredibly joyous event has made it even more difficult for me to find time and energy to train. So my training has been spotty, and my race season non-existent. But the Monday night workouts still offer me the ability to go out and exercise with friends who motivate me and help me give my best. They have been the athletic high point of my year. I am so grateful to Rachel for organizing them and making them happen. You have heard this a lot by now: even if you don’t ever plan to race a triathlon, you should check us out on Monday nights. Cross-training will actually make you a better runner. And if you are injured, Monday nights is your way to keep being in the FRNY athletic loop. It worked for me. ---Rosario E-mail us at multisport@frny.org anytime for anything. Around the World Run, Run, Run / Party, Party, Party: FRNY hits Cologne By Anthony Cocciolo Oooh, the Gay Games. As I am getting ready to teach my Fall classes, thinking about Cologne makes me a little nostalgic. Let me tell you a little about my experience. I was originally a little hesitant about the idea of going to the Gay Games. It sounded a little silly to me. Really, Olympics for �gay people? I had always liked the idea of using running as a way to see the world, but it never quite worked out. Sure, plenty of Front Runners travel the world and run marathons. But after my first marathon this past year in New York, I knew this wouldn’t work for me. I’ve lived in New York for 8 years, and I was so disoriented after completing the race I had to really concentrate just to find my way home. So considering that I probably would never be a Zander Ross, going to the Gay Games and doing the half-marathon began to sound increasingly appealing. The deciding factor was getting the grant from Front Runners to go to Cologne. There is no way I could have done it without that money. With that said, I still had to do this trip on the cheap. So my friend David Moran and I decided to do hosted housing, or by living with Cologne locals. This requires a great deal of faith in humanity. My boyfriend kept telling me before I left, "Don’t be surprised if they just keep accidentally walking in on you when you are in the shower," or, "you know you are going to have to sleep with them." I dismissed the idea immediately. No, of course not! They are hosting us because they want to support the Gay Games. Luckily for us, this turned out to be the case. That is not to say that I didn’t see both of our hosts naked. Yes, occasionally David and I would be leaving for a night out on the town and one of them would be naked in the kitchen. We decided to write it off: Germans are just more comfortable with nudity; us Americans are prudish about that kind of thing! Whether that is true or not didn’t matter; it allowed us to rationalize the experience. Aside from occasional nudity, our hosts were great and had a lovely apartment with a beautiful view of Cologne. Let me tell you a little about Cologne. It is the kind of city you start to like the longer you are there. It is not the most beautiful city in Europe, or in Germany for that matter. The cathedral is gorgeous, but Cologne is not blessed with many architectural gems. It is lacking the very stylish and sleek buildings you will find in Berlin, or the old baroque beauties you will find in Paris. Outside of the grand cathedral, Cologne is a bit ugly. But what it lacks in formal aesthetics it makes up with very friendly natives and bustling street life. I would hear people from Cologne try to compare it to San Francisco. I found this to be a startling bad comparison: Cologne lacks all the easy beauty you will find in San Francisco. I also objected to Americans comparing it to the likes of Cleveland, Ohio. There is no way any American city (outside perhaps of New York) that has the street life and liveliness of spirit that you will find in Cologne. Cologne is no Cleveland! I could tell that Cologne had something special when I would talk to my FRNY peers who had left Cologne and traveled on to more well-known places (Berlin, for example). Uniformly, my peers missed Cologne and its friendly and warm people. Oh yes, I did run in Cologne. It was my best half-marathon in a long time (1 hour 27 minutes). The course was great: it ran through town and quickly exited into forests and prairies. It reminded me how much I really do love running, especially in natural settings. I did a 5K and 10K as well, both of which I would rather forget (thanks Dave Caraway for thoughtlessly passing me at my weakest moments). And congratulations to Rich Velazquez, who "won the whole thing" for both the 5K and half-marathon. When I wasn’t running, I was either visiting a museum or watching others run on the track. I was in awe of our team and all the medals they were getting on the track. Megan Jenkins, Rob Lyons and Karl Smith put in some particularly memorable performances. I was also in awe of the Cologne track team, who were... amazing (Kelsey Louie can fill-in the blanks here). And the social scene. There was a lot of that! I went to a arena party, sport party, white party, black party, opening party, closing party, party, party, party. But what was probably better than all the parties was the nightly street fair, where everyone would gather until who knows what time and enjoy copious amounts of K?lsch, the local beer that is plentiful and delicious. This nightly street fair gave attendees a sense of regularity: no matter what events you were doing during the day, you could come back in the evening and reconnect with everyone. The great thing about traveling, especially internationally, is �what happens after about 5 to 7 days. After the initial excitement of landing, you start to miss your normal life (family, friends, dogs, cats, etc.). Then something happens where the codependences start to fade away and you are struck by an enormous sense of freedom. This is a thrilling feeling that never gets old. In sum, I am grateful to have had the opportunity to do the Gay Games, and to all the people who made it possible. And thank you to Dane for doing so much work to make this happen! Now the only question for me is, what do I need to do to get a medal in the next games? Thoughts on the Games By Katrina Amaro Thank you for letting me share some Gay Games 2010 thoughts. First of all I never thought that I would participate in the Gay Games and part of me can’t believe that I did. I’d heard about them before and had spoken to a few Front Runners about their experiences but I still had no real desire to spend the money and take the time off from work to go. Then things started changing. Dane Grams began his enthusiastic campaign to get at least 30 Front Runners to the games. That along with other events and Gay Games representative visits got me thinking that it could be possible. I started to feel like the games were more accessible than I had thought they were. I knew I wanted to travel more and what better way to do it than with my running family. So the time came to fly to Germany. We arrived in Cologne on Saturday, July 31st, and headed straight to registration. After picking up our credentials, taking the train, then walking to the hotel, I was off to pick up my rented bike. To my surprise the bike shop had closed two hours earlier and I could see a bike with my name on it through the window. The triathlon was the next morning! But that ended up being less important than it seemed like at the time. I’ve had many brief conversations with Inger Jo Berger over the last few years but never really had the opportunity to get to know her better. The Gay Games provided me with that chance. During the week we shared team dinners and other events. We all cheered her at the track and the road races which included a half marathon. At one of her medal ceremonies the ladies decided to get on the podium with her. What a moment! I’ve included two photos of her getting the gold a few years apart. I thought about how many times she has participated in the games and has seen the changes faces of the men and women of Front Runners New York which led me to think of how much the women who did not make the trip would have loved the experience. I couldn’t help but think of what she and others who have participated in the games may have had to deal with in a world that may have been less friendly to a large group of gay and lesbian athletes. Unfortunate things still happen but at least we are going in the right direction. There will hopefully be many more of us participating in the games and we will pass the baton on to future teammates who we have yet to meet and they may never know all that past generations have had to do to get us where we are now. We enjoyed a full week of being surrounded by gay athletes from all over the world of all abilities who came to Cologne to compete. Many won medals and many did not but in the end what mattered was being there. Everyday our thoughts revolved around the next race to be in or cheer at and we did. I ended up with a bike and competed in the sprint triathlon in addition to a 5k, and half marathon. I may not have come home with any medals but what I did return with is bigger than that to me. It’s now knowing that I was a part of something much bigger than myself that will exist for a very long time if we keep it going. I sincerely hope that I remember the exact emotions I felt that week when it comes time to make plans for the next Gay Games or Out Games. I also hope that as many men and women as possible see the value in representing not only Front Runners New York but also the LGBT community and the country. I’m not usually a very patriotic person but it was very cool to hear... "and representing the United States of America" before the names of a our teammates. And thanks, Sharon and Rachel, for being the two best roommates ever! by Chris Stoia At this time when so many people are training extra hard for marathons I think a recipe for recovery is needed. I borrowed this recipe from an Active.com e-mailing and like it because it has a good �amount of calories and I think the ratio of carbs/protien and fat is good. Cherry and Blackberry Smoothie ? 1 1/3 cups frozen sweet dark cherries ? 2/3 cup frozen blackberries ? 1 cup cherry juice ? 1 cup low-fat plain Greek yogurt ? 1 tablespoon flaxseed Combine all ingredients in a blender and puree until smooth. Nutritional data: 445 calories, 75 g carbohydrate, 16 g fiber, 25 g protein, 9 g fat, 75 g sodium. FRNY BOARD MEETING MINUTES August 16, 2010 Attendees: Rob Lennon Sandi Rowe Anthony Ng Tom Henning Michael Cavaliere Jim McCarrick Dave Pitches Steve Gerben Megan Jenkins Dan Gallagher Da Ping Luo Tim Guscott Treasurer’s Report 1. Review of account balances/Treasurer’s report for both FRNY and CF (Anthony) a. Anthony passed for review. See below for breakdown. b. Pride Run winner checks released c. Urban Athletics check for shirts released d. NYRR advance of $30K with balance to follow. e. Currently almost at a break even point for Pride Run. We have paid out all our debts for Pride Run. Still waiting for more incoming all of which will be proceeds to go to SAGE. 2. Updates regarding CF funds being handled by FRNY Treasurer - to be resolved before the Sept. Board Meeting a. Secretary needs to write letter to say that Anthony is Treasurer and the two persons (James Connolly and Sarah Whitcomb) are no longer involved with C.F. On CF Letterhead. Has to be issued by the Secretary with the named Directors of CF mentioned. b. Need to contact United Way to stop giving to the CF and to go to FRNY. 3. Need to pay International Front Runner Dues. Anthony to look into. Gay Games Recap 1. Dane to give Anthony receipts for dinner and cruise after he gets back 2. General success of team uniforms, cohesiveness, identity, performance - HUGE 3. Confidential member request - Rob to cover a. One of the participants who did not receive a scholarship lost their job before the Games. The member has requested a retroactive scholarship to defray some of the costs. b. Steve Gerben said that any sum over $1000 given to any member has to be voted on by the whole membership. Article 23 also says no asset of the club can be dispersed to any member unless it is a charitable purpose. c. Dave P and Tim Guscott suggest reviewing Article 18 and 20 as we look at rewriting the Bylaws. d. Rob motions to give retroactively a $1000 scholarship to this individual. Two yes and four no. The motion does not pass. Pride Run 2010 Recap 1. We have taken a $30K advance on our proceeds from NYRR to pay UA for the T-shirts; we now owe UA nothing (they deducted the $4K from what we owed to account for UA and Saucony sponsorships) 2. Status of all sponsorships - awaiting the Continental vouchers (first-class issue) and payment by Boxers (have $$ from Vienna, Continental) 3. SAGE - follow-up of cutting check and other initiatives idea on timeline? a. Check to be cut probably not until the fourth quarter 2010 �4. 2011 Pride Run race directorships - to be decided by Sept. 2010 - Rob would like consultant role a. Gabby and Seth have not replied. 5. To-Do for 2010 - Brunch Place for 30th anniversary (Rob to look into Boathouse) 6. Rob to look into Chipotle sponsorship for 2011 Pride Run 7. Powerade - Not a Pride Run sponsor but may drop off monthly PowerAde at Rutgers as well as RTB supplies (Gabby looking into it) Membership 1. Updates from Da - breakdown of men and women and newcomers a. 632 total as of today. 33% new. 21% female. Paper form membership is 60. b. Up to date on new member mailings. 2. Online Directory - has been launched - will put reminder in Gram (with password etc) - Need to make sure we update at least monthly a. Da to ask Blossom for access. 3. Moving away from January 1 renewal process - proposal from Da. a. Tabled for fall discussion. 4. Any idea on how effective the sign-up was at Pride? Do we need a follow-up email? a. Da to follow up with Daniel Adams. Charitable Foundation 1. Rob to follow-up with Tom Weber of SAGE on athletic endeavor - walk or stretching clinic for SAGE - post Labor Day activity. We should do something similar with SAGE - as we had in May) a. How can FRNY be actively involved in SAGE? Rob to initiate more contact and more interaction. Multi-sport Updates 1. Swimming Mondays/Rides on Thurs AM and Sundays continuing 2. New Tri uniforms now in. 2011 Board 1. Who from the 2010 board plans to return and in what capacity - if people can state their intentions by the September board meeting. a. Tim G. suggests that we try to make elections, whether contested or not, open and inviting and particularly in the contested elections those that win or lose be actively engaged in the club. b. Maybe have a non-required candidates forum on a Saturday. Mid November? c. Jim M. suggests we make it clear how much is involved in running the club and what each Board member does. d. Steve G. says over the history of the club elections have been similar where those who are known and involved are elected. The club, in many ways, is a place where some, maybe even most, are here to have a good time and not be involved. e. For better continuity, is it possible to make some positions two-year commitments to create continuity amongst Boards to foster better ability to deal with the complex responsibilities of the Board. f. Tom H on amending bylaws: interlocking pieces that make the club what it is. Possibly next year consider hiring a non-profit consultant to see how we can be the best club. 2. Call-out to members with a deadline of end of October and announcing of candidates at pancake breakfast. a. This would allow for potential candidates to come to a Board Meeting to see how it works. 3. Rob will ask Dave Lin and Tom Malcolm if they are interested in being elections officers again this fall 4. Rob to do his best to have a President’s Manual with timeline and general protocol/procedures - phone numbers for Rutgers, UA, track meet, etc etc etc - in place by the end of December 5. Awards Night 2011 - Union or not (Rob has feelers out on this now and will get multiple quotes, including Union, so that 2010 board can vote on it) Uniforms 1. Singlets and shorts update - from Michael a. Order placed on August 5. 2. May want to look at long sleeves now that summer is ending 3. Jenn Ishii asked about sports bra - thoughts? a. For next summer? 4. Other items like polo shirt - Michael is still �researching best options a. Tim G request for white singlets for the summer. Cross-Country Meet 1. Updates from Megan a. No confirmed date. 2. Saturday, Sept. 25th target date/long run to incorporate the 5K 3. Designate a Bronx charity again? Bronx AIDS Services? Others? Marketing Committee 1. Fred Pfaff, Blossom Coryat, Kevin Masse, Rob Lennon, Sandi Rowe, Michael Cavaliere, Zach Anderson and Seth Richardson (Pride) - need to meet before September board meeting 2. Michael Cavaliere on blurb for NYCGO? 3. Someone to research other websites where we can have our club description/photos 4. Need to have a file of go-to team photos for times when we need a quick ad or a press release, post card etc - archive project (Marty Perl and Katrina) Website Updates 1. Rosario/Megan are updating calendar - we need more people involved on updates/maintenance generally - Committee of Joe Lim, Katrina and Rosario? 2. Blossom to create a user manual - update from Blossom? a. Not up yet. 3. Volunteer bank - still doing for XC Meet/NYC marathon/etc? 4. Forums gone - members only section in. Development Task Force 1. Megan - updates on CF and other bylaw issues timeline/next steps a. New draft in October, review and time for discussion before voting to running concurrently with Board voting. 2. Any response from members to postings in Gram? 3. Annual Report 2010? 4. Google Ads - Sent in and still awaiting response Women’s Initiatives: Sandi/Dane 1. Women’s Wednesdays - any updates? a. Appears to be working. b. General Wednesday. Tim G said that recently he met a newcomer that was running alone. It was February and dark. Concerned that we need to make a concerted effort on Wednesdays to be as good as we are on Saturday to greet and keep the newcomers. c. Dave P. suggests several groups of various pace go off at different times. d. Anthony suggests maybe we announce that the after run "crew" will be leaving the park after 1 hour or so. e. Sandi suggested a sign up or revolving "race captains". Racing/Training 1. Tuesday in Central Park (hill workouts) and Thursdays at Riverbank - 7 PM 2. Long Runs continue with no issues - next big "event" is Blue Line Run a. October 17. 5. How are things going with Brooklyn Tuesday runs - anybody know? a. Da to give Rob a Brooklyn address list. Saturday Mornings 1. Any board members needed for rest of August/Labor Day weekend? 2. Best way to pay bagel place - monthly invoice? 3. Do we need to request a CostCo run from Rob Lyons? a. Running low on Gatorade Upcoming Events 1. Sunset and Suds 5K on August 26th (Thurs) in Riverside Park 2. Do we want to do a Meet the Membership picnic (traditionally this would be the day of the Fitness 4-Miler 9/11). Megan and Michael are the committee. 3. Reach the Beach - 9/17-18 [Have all teams reimbursed FRNY?] 4. XC Meet on 9/25 (confirm?) 5. Monthly Trivia Contest with UA gift certificates 6. Sunday 10/17 - Blue Line Run (Rob to put call out for volunteers in mid-Sept) 7. Marathon weekend - Dan Armstrong cannot do pancake �breakfast; Rob asked Steve Vizena. Will need an organizer for pasta dinner and will need to check in with Marty Tracy and Miles Harter on 24-Mile Water Station organizing 8. 2011 Boston to P-Town Relay - Board vote to advance money for a co-ed team next year. a. Unanimous yes. Friday Socials 1. September - given the points race on 9/11 and other FRNY activities, we should do this on September 3rd (even though Labor Day weekend) 2. September 3 is chosen date for social. FRNY History for the 30th Anniversary of the Pride Run. 1. Distributed to Board. a. Can we link this to the Website? b. Is there a way to start cataloguing/archiving some of the old material? Next Board Meeting 1. Monday, September 13th? Or do we want to try for the weekend prior? a. Dan’s house. 315 west 23 #4E, NY Details of accounts (Treasurer’s report, item 1a.) FRONT RUNNERS NEW YORK As Of July 31, 2010 Checking Account Ending In 9466 $ 7,502.08 Checking Account Ending In 8819 $ 2,026.28 Money Market $50,573.11 CD $10,175.50 Total $70,276.97 Holding $24,542.32 Charitable Foundation $19,366.82 Pride Run 2011 $ 5,175.50 Unmarked Funds $45,734.65 EXPENSES AMOUNT Rutgers Presbyterian Church $ 875.00 Board Meeting $ 97.36 Pride Run $ 32,951.50 Out Of Town Race $ 566.28 Admistrative $ 171.38 Constant Contact $ 38.11 FormSpring $ 80.06 Breakfast $ 1,100.28 Shop $ 4,439.68 TOTAL EXPENSES $ 40,319.65 INCOMES AMOUNT Credit Collection (Membership) $ 740.00 Cash/Check Collection (Membership) $ 55.00 Credit Collection (Pride Run Brunch) $ 250.00 Cash/Check Collection (Pride Run Brunch) $ 15.00 Pride Run (Advertisement) $ 300.00 Pride Run (Donation) $ 50.00 New York Road Runners $ 30,000.00 Credit Collection (RTB) $ 100.00 Breakfast $ 1,449.00 Shop $ 1,300.00 Interest Super Money Market @ 0.7% $ 27.73 Interest CD-12 Month Or Longer @ 1.735% $ 14.50 TOTAL INCOMES $ 34,301.23 Note: All Credit Collection do not account for any service charges. THE CHARITABLE FOUNDATION Accounts: Chase Business Classic 000000118013009 As of July 31, 2010 $8,243.65 CD 000778603326519 As of July 31, 2010 $4,254.17 CD 000301732063219 As of July 31, 2010 $6,788.08 Total Assets $19,285.90 Pending Transfer $19,366.82 Actual Total $38.652.72 � 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, 2010 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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