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Event:Pride_March Year:2010s Year:2011 http://archives.frny.org/files/original/3c8267da9668c6313fe8cba6caaabe5f.pdf 8ec88d0b9d011fdbd7623bbc1d1fc893 PDF Text Text �{ "id": "1108758938523", "name": "Front Runner Gram - November 23, 2011 Addendum", "subject": "Addition to the Front Runner Gram 11\/23\/11", "status": "SENT", "from_name": "Front Runner Gram", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2011-11-23T15:58:25.650Z", "modified_date": "2011-11-23T16:46:22.140Z", "last_run_date": "2011-11-23T16:46:22.121Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Addition-to-the-Front-Runner-Gram-11-23-11.html?so id=1101657017564&aid=b2BeGQmu9XA", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 696, "opens": 377, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 9, "spam_count": 1 }, "sent_to_contact_lists": [ { "id": "15" } ] } email_content: Addition to the Front Runner Gram 11/23/11 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=b2BeGQmu9XA&c=3&r=1" }; November 23, 2011 Fun Run Location Change TONIGHT       Because Rutgers Church is closed tonight for the holiday, tonight’s fun run bag drop will be at the home of Seth Richardson (40 West 72nd Street, Apt. 103A, between CPW and Columbus Avenue). Please arrive at 6:30 PM or later. We will gather in the park in the usual Wednesday spot on the 72nd Street Drive entrance at 7 PM to start our run.Our Saturday morning fun run will be held at the usual time and place.   Board Meeting Correction         All members in good standing are �invited to attend all FRNY board meetings. The next board meeting will be at 3:30 PM (N.B. the correct time) on Sunday, December 4 at the home of Megan Jenkins (1960 Madison Avenue between 125th and 126th Streets, Apt. 3). Draft minutes from the November board meeting are here. A budget update as of October 31 is here.  A preliminary draft of the December board meeting agenda ishere.  Please RSVP and suggest additional items to Megan.   Gram Submission Guidelines   To submit a piece for the race report, such as a personal record (PR), first time at a distance, or other achievement, email the Race Captains by 5 PM on Wednesday for inclusion in Thursday’s Gram.   To submit for consideration an activity, event, or announcement, email Megan Jenkins.  Please note that due to the high volume of requests we receive to publish announcements only events that are produced specifically for Front Runners and by Front Runners will be presented.     In This Issue Fun Run TonightBoard Meeting CorrectionAbout The Front Runner Gram The Weekly of Front Runners New York The Front Runner Gram is published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people, and their supporters. 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Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/3a2799389d5bc33e8d8d1b863eeade23.pdf af26abfdb22b13178ba39eda1394f937 PDF Text Text �{ "id": "1104864096721", "name": "FRNY APR’11 NEWSLETTER", "subject": "FRNY APRIL NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-03-17T18:53:50.642Z", "modified_date": "2011-04-05T13:46:13.142Z", "last_run_date": "2011-04-05T13:46:13.086Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-APRIL-NEWSLETTER.html?soid=1101657017564&aid= u-d0Ik69Lsk", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": true, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 450, "opens": 202, "clicks": 39, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 2 }, { "url": "http:\/\/frny.org\/images\/newsletter\/JBW_Cartoon_april2011.jpg", "url_uid": "1105065916297", "click_count": 26 }, { "url": "https:\/\/docs.google.com\/document\/d\/1Bzy7a9J_bMNo6PsYMvA0lwauIOTIGk7SrAy_q6fCvnY\/ed it?hl=en&authkey=CIyCp_AL#", "url_uid": "1104941742927", "click_count": 14 }, { �"url": "https:\/\/docs.google.com\/document\/d\/1xul_C1O2uk5cTQlQkQXUrwlrOlnWw_kJfaYNS1PMSPw\/ed it?hl=en&authkey=CKmMqqUN#", "url_uid": "1104941742928", "click_count": 9 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY APRIL NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=u-d0Ik69Lsk&c=3&r=1" }; APRIL 2011 Volume XXVIII Issue 4 In the past month Front Runners New York took part in five Saturday fun runs, three beginners’ clinic workshops, one Wild Women’s Wednesday, four other Wednesday fun runs, New York Road Runners Club Night, our first Multisport Kick-Off Party/Workout, the third Annual Revival Variety Show, five swim workouts with record numbers of swimmers, one points race with a fabulous post-race brunch, a Sunday swim technique workshop followed by a two-hour spin class, three organized long runs, eight Armory track workouts, four Brooklyn fun runs, the 12th annual FRNY Track Meet, and two computrainer rides.   And so, I want to emphasize the importance of rest.   It’s the season of spring marathons, and if you are running the Boston, Madrid, New Jersey, or Paris marathons, you are into or about to start your taper. The problem with tapering is that you will suddenly have more time on your hands, and many marathoners spend this extra time worrying that they haven’t trained well enough, long enough, fast enough, etc. I recognize the futility of writing in a newsletter, "Don’t succumb to taper madness." But, when you feel pre-marathon anxieties popping up in your head, remind yourself of the importance of being well rested on your race day. If you didn’t get in the mileage you were hoping to, you are not "under-trained" rather, you are "well-rested." Even if you are not training for a marathon, half, 800-meter race, or other distance, don’t underestimate the importance of resting between workouts and getting enough sleep at night.  The best building workout in the world will do so much more for you if you can get enough sleep afterward to let your muscles heal and rebuild.   With the warmer weather finally starting to roll in, now is the time to enjoy some relaxed fun runs with friends and teammates. Also, Thursday morning rides around Central Park are starting up, and Dan Gallagher has encouraged us to just get out and get re-accustomed (or accustomed for the first time) to riding on our bikes on the road. As a team we are taking a collective break: the long running group will take some recovery time before gearing up for the next big race, and the Armory track workouts conclude on April 14, and we will commence with the spring outdoor speed-training season on May 10.  Many, many thanks to long run coordinators Darin Soler, Bernie Janelle, Stacey Cooper, and Jim McCarrick for planning a season’s worth of long runs for FRNY, and to Koach Kelsey Louie and Assistant Coach Chris Stoia for another amazing season of indoor workouts. Good luck to our spring marathoners, and good rest to us all,Megan Jenkins  Thank you to everyone for making our three big events in March huge successes!  The Multisport Kick-Off on March 13 featured tough workouts led by Kelsey Louie and Chris Stoia (running); Kent Lau and Onesimo de Mira (swimming); and Dan Gallagher (spinning). Rachel Cutler and Mike Terry, with the help of many FRNY volunteers, made sure the whole event ran smoothly.   More than 50 Front Runners attended, and all ate well with pizza and delicious potluck side dishes, desserts, and birthday cakes. Many thanks to those who provided raffles prizes, including JackRabbit Sports, the NJ Pride Triathlon, Kent Lau, and the Long Island City Y.   Later that same week, on March, 18, a host of FRNY volunteers assisted FRNY Track Meet organizers Kelsey Louie and Derek Petti in hosting our largest track meet yet: 245 people registered, including a record number of Front Runners!  �  On March 26, FRNY went to Wurtsboro for the Sullivan Striders’ 30K race. With 37 Front Runners in attendance, we were a huge force on the road and in the awards ceremony.  Congratulations to all the participants, and to the Out of Town Race coordinators -- Ned Russell, Rachel Kliegman, and Tim Guscott -- for getting us there and home safely!   Photos feature: Marty McElhiney and Jim McCarrick in the pool; Front Runners spinning (Multisport Kick Off photos by Da Ping Luo); Jillian Ternosky leading her heat (by Tom Henning); meet coordinator Derek Petti, and volunteer announcer Chris Stoia (by Rosario Gennaro); a group photo from the Wurtsboro 30K -- missing is Jim McCarrick, who ran a little bit extra that day! (from Beth Strickland).     by Kelsey LouieI am about to do a spring marathon and am wondering what I can do to recover better.  After my last marathon, I was in pain for several days and didn’t feel like I could run until 2 months later.Recovery Immediately After the MarathonI know this is probably the last thing you want to do after a marathon, but a cool down jog or a walk of 10 minutes or so will be extremely helpful.  Follow that by some light stretching. Take advantage of a light massage if offered. Ask for ice to massage any sore areas or take an ice bath-this will help reduce any swelling. Drink lots of fluids, especially ones rich in electrolytes -- any sports drinks will do. Try one that has some protein in it, if possible.  Try to drink at least 6-8 ounces of water every 1-2 hours. Eat something as soon as you can -- carbohydrates and protein. If you feel like you need a nap, reward yourself with one. Try to take a 10 to 15 minute walk later in the afternoon to keep circulation going.    Recovery the Day/Week After the MarathonThe next morning, you may experience fatigue and soreness. Any light exercise you can do will promote circulation and aid healing and recovery. Walking is fine-you don’t need to run.  In fact, you shouldn’t.  If anything hurts, ice it after your workout. Eat anything that looks or sounds good to you. You probably need it and you certainly deserve it. Your whole body will feel fatigued, plan to take it easy and go to bed early again.  Sleep well.  Your muscles repair themselves while you sleep.   Begin running only when you feel ready to do so.  Remember that recovery is an integral component to any workout regimen.  Part One: Ooh la la! or What to See in Paris    By Zander Ross      Hey, summer is coming and with that travel, vacations, warmer races, ice cream...yay! I always write about all kinds of items for use while running right? But, this time I know some of you may be going to Paris in April to run their fantastically disorganized marathon. So, I decided to give you a few travel tips about Paris. After all, travel is my specialty, no?   The Paris Marathon is truly a great way to see the city above ground -- there are almost no landmarks and neighborhoods left unseen in these 42.195 km. But, as I wonder what lies under that hunky guy’s kilt, I also wonder what lies under the City of Lights. And, here are a few of the mysteries I uncovered while living in France. Around the 1100’s, as affluent citizens died, only the rich could afford proper burial behind churches and in holy sites. As time went on, these sites became overcrowded and a solution was needed. In the meantime, Napoleon Bonaparte III commissioned Mr. Haussemann to build him a beautiful city with grand boulevards and grandiose parks. For this, Monsieur Haussemann needed large stones for which he began digging under Paris until the whole city was, simply put, Swiss cheese. Slowly but surely the city began to cave in. Several buildings collapsed in giant sinkholes killing the dwellers inside. So, the solution? Take all of the bones from the crowded churchyards and fill in the blanks under the city. Originally they were just dumped in, but in the early 1800s they were rearranged in very intricate formations, and so the "Empire of the Dead" was born. Enter The Catacombs. They are a MUST SEE, an amazing labyrinth of over 5000 skulls and femurs. Wear comfy shoes and a sweater, it gets cold there, after all, they are all dead...oh yes a flashlight is very welcome as well.   The sewers are also a very fun tour, but I think it’s only offered in the summer. After two cholera epidemics in the early 1800s, sewers were improved and expanded. Take a look under there, you’ll be amazed what you’ll see inside.   Now, let’s go a bit Roman. The Ar?ne de Lut?ce is a magnificent monument to the time when the Romans were in charge. In fact, it’s the OLDEST monument in Paris. It was used for gladiators, festivities and theater. At times it could hold up to 15,000 people. As the arena fell into disuse, it was covered by centuries of dirt as deep as 60 feet deep. Even homes were built on top. And so it remained hidden until our old friend Mr. Haussemann resuscitated it as he built Paris. It’s really fun to sit on the bleachers imagining the crowd cheering for their favorite gladiator or the roaring of the lions running around. Take a look at the area where the Emperor sat. I love this monument, �it’s such an unusual place right in the middle of the fifth quarter. Now trying to find the entrance is a bit tricky, but go near 47 Rue Monge and search for an opening.   Ok, let’s go back under, 6 feet under...the story goes like this: As people were guillotined, they were put on a flat bed horse carriage and taken to an unknown area, where their headless bodies were dumped in a big unmarked grave. It’s believed that up to 55 people were killed in a day. Nobody was allowed to follow this carriage, so nobody would know where the bodies were taken. But one day, a small girl disobeyed the rules and found where the headless innocents were dumped. She mentioned this to a group of nuns, who with the help of a Princess bought the land and asked the city that nothing ever be built there again. And so the city has complied ever since. Later on the nuns were also decapitated and dumped in one of two graves. A very small, more normal cemetery was later built with very few graves, but one of the most important residents here is General Lafayette, whose tomb has an American Flag on it. Just in front there’s a small chapel. You should enter it and look at a very large painting of the 16 brave nuns. Also on the opposite wall, there are the names and ages of hundreds and hundreds of people who died unjustly under Robespierre’s madness. You will find the Cemetiere de Picpus at 35 rue Picpus in the 12th arrondismont. One more thing, because records were not kept, nobody really knows how many heads rolled, but it’s estimated that more than 18,000 people lost their heads. Interesting, no?   I have a lot more tips like these, but enough about darkness. Paris is one of the most beautiful cities in the world, if you go to run the marathon this April, I hope you will enjoy the bright and beautiful sites this city and race offers, but leave a little gas in the tank for a bit more unusual touring I know you are DYING to see. In the meantime, while at the Champs ?lys?es, don’t forget:   Trip a Kenyan Beat a Kenyan BE a Kenyan Bon Chance! Zander   Part Two: Running...Away from Home: A Front Runner Story about Running on the Road    by Damian Hartner    In early March I left New York City to go back to my Alma Mater, Penn State University.  I get to go back to my college town once a quarter since my business partner and I began operating The Bicycle Shop just off College Avenue about 5 years ago.  I enjoy going back and seeing the students and watching the campus grow beyond its boundaries.  On top of that, I usually get to spend a good part of the day on Saturday hanging out around town with crowds of students in relative anonymity.  And, last Saturday, that is exactly what I was doing -- enjoying lunch at Panera Bread with a bunch of college kids and no one who knew me...no chance, really, of bumping into anybody else either since I was more than 250 miles from home. As I began to eat my lunch, I heard someone say, "How’s lunch?"  I looked up expecting to find a friendly Panera employee making sure everything was okay when, what to my wondering eyes did appear but...Mark Gilrain and Ephraim and Dash, and I would soon find out, Mark’s mom and sister!  I joined tables with them and enjoyed meeting his family and having Dash change my sandwich into many different foods with a wave of his magical wand, which eventually broke and had to be thrown away. As usually how it happens when Front Runners get together, our conversation turned to running.  We were discussing running in and around the State College area and I told Mark that my business partner, his girlfriend, and I were heading out on Sunday morning for a long-ish trail run and that he should join us.  We planned to leave at 9am on Sunday morning and head over to a trail that offers a good climb up a mountain and then a nice run along a ridge with beautiful views of "Happy Valley Pennsylvania."  Mark said that he would love to join us and the plan was set. On Sunday morning at 8:45am, my cell phone rang and it was Mark.  He asked if we still planned to do the trail run.  I quickly replied that, of course, we are still running and why wouldn’t we?  Mark pointed out that it was raining.  I looked out the window and discovered that that was an understatement.  It was pouring buckets.  But, it was Sunday morning in State College and there was a trail that needed to be run and, "You can’t pick the weather on race day!" The first mile of the run was straight up hill.  It was a good way to start off because 1) We worked out the kinks which, for me, included about a bottle of Cabernet from the night before and 2) by the time we got to the top of the ridge we were soaked through.  Then, we ran across the ridge for about six miles.  The beautiful views I had promised Mark the day before were replaced with wispy clouds and plenty of �rain and even a slight breeze.  Finally, we began our descent and came out to a nice paved road that would lead us back to our cars and some shelter and warmth.  But, we decided to avoid the road and take "Longenberger Trail" back to the cars.  Longenberger Trail proved to be the muddiest and wettest part of the run.  With each step, my foot sank four or five inches into the ground.  At first, we attempted to avoid the three inch deep puddles but after about a half mile, we were just running through them. Finally, after an 8+ mile run on the trails, we arrived back at our cars.  Our Sunday morning run could only be described as epic.  All that was left to do was to drive the 250+ miles back to New York City where I could eat my lunch in relative anonymity... Spring is upon us!  Have you tuned up your bike?  Start hauling your warm weather cycling gear out of the closet, because we’re hitting the pavement this month!   During April, we’re excited to start transitioning our cycling workouts from indoors to outdoors.  Historically we’ve organized two weekly group outdoor rides during the summer months -- one early on Thursday morning in Central Park, and a second, longer ride on Sunday mornings across the George Washington Bridge and up highway 9-W.  Have you ever explored the beautiful towns Piermont and Nyack on bike?  Our cycling coach, Dan Gallagher, is an excellent tour guide.  (And he also knows all the best places to stop for snack breaks along the way!)   Our outdoor rides may be sporadic during April due to the changing weather conditions.  In general, we look to ride outdoors only when the pavement is completely dry and when the temperature is above 60 degrees.  (Remember, it always feels much colder when you’re on the bike than when you’re running!)  We will publicize our weekly rides over our Multisport listserv -- email Mike and Rachel if you would like to be added.   Cyclists in our group will also be excited about JackRabbit Sports’ new location opening on the Upper West Side near Rutgers later this summer!  (Word on the street is that the store will feature a bike storage space, making Saturday morning brick workouts an exciting new possibility for us!  Keep your fingers crossed...) To celebrate the start of outdoor season, FRNY Multisport is also planning a club night at JackRabbit’s 14th Street store on Thursday, April 28.  Join us to try sample gear, nutritional supplements, and participate in some handy tutorials on triathlon training and bike maintenance (stay tuned for more details!). For more information on workouts, races, or a bit of motivation, e-mail Mike and Rachel. Lourdes Blanco - by Sandi Rowe Member since March 3, 2011Sandi Rowe: What first brought you to Front Runners?  Lourdes Blanco: Although I knew about FRNY for years, I did not consider joining because I had a severe allergy to joining anything, and I was not running.  But... drum roll... thanks to the McBurney YMCA and Ruth Gursky I am running again and woa! totally allergy-free, too! SR: When did you start running?  LB: Most recently, I started running in November, but I would have to say that I first started running in 3rd or 4th grade! It was 1962 or 63.  I had recently arrived in this country as part of Operation Pedro Pan (the Cuban children’s exodus) and was living with an American foster family in a tiny, rural Michigan town.  The public school I attended was following JFK’s President’s Council on Physical Fitness mandate for the nation, and on that very first day of track outdoors my love of running was born.  Oh, how I relished it.  I was even faster than the boys!  My own Spanish/Cuban parents were definitely not the sports type -- I did not even know such activity existed.  No soccer mom or pop my Mam? and Pap?.  They prized above all else, shall we say, the brainier pursuits, artistic and religious, too.  So my love of running and sports was a great and unforgettable childhood discovery. SR: What is your favorite distance or race?  LB: I am so new to racing that I do not yet have a favorite distance.  My first race ever was the Gridiron this January.  In my 20s living in Texas I trained on my own for a marathon, but injury kept me from realizing that dream.  Since then I have thought of myself as a beast of endurance, but just a couple of weeks ago I participated in the Track Meet at the Armory and absolutely loved the thrill and the rush of the 200 meter relay.  So who knows.  Currently, I am like a kid in a candy store, I want to try all the colors. SR: What is/are your running goal(s) for 2011?  LB: Injury-free running!  My old dream is no longer pie in the sky, its coordinates very much fixed on my horizon for 2011 or 2012.  I have signed up for the 9+1 with NYRR (yes, I joined them, too) and have 6 more races to go.  Plus, blissful me, I just registered for the Pride Asbury Park sprint triathlon in July, all three events... I have a lot of sports catching up to do! SR: What is your relationship status?  LB: I am the abnegated, dedicated, and doting single mom to a nine year old.    Chihuahua, that is. SR:How do you spend your days?  LB: ?Uf!  Under the cloak of night and wee dawn hours I am a writer and research scholar (17th century religious history -- specifically, women in the Spanish/Latin American Inquisition) and by the light of day, a paralegal for a high-powered litigator in the financial district, who has taken on the industry plus Congress and is one of my �heroes.  I am happy and grateful to be on her team. SR: Besides running, what do you like to do for fun?  LB: Here is a smattering of fun for me: I can disappear for days into a book or two or three at a time and NYT crossword puzzles, too; I love to go birding/hiking in the woods, around lakes and along the sea shore with friends or members of the Audubon Society; I am addicted to baroque piano, love the opera, Cuban music, and long evenings at home with friends cooking and eating but especially the "sobremesa" or post-prandial lingering at table well into the night. SR: What is something that we might be surprised to learn about you?  LB: Ah, finally the trick question!   It made me laugh, for it requires imagining the reader’s surprise and teases a confession of sorts.  So, I will answer in kind:  I sometimes wear a Mount Camel scapular to honor my mother; and I was diagnosed with rheumatoid arthritis in 1998 and have finally licked it! Born This Way By Jonathan Warner Click here to view larger.   Karl Rutter - profile by Fred Pfaff   THE HEART OF IT ALL You know you’ve got a memorable story when it can survive a failed tape recorder.   Here’s the scene: I’m heading uptown on a bus after interviewing Karl Rutter in the dim elegance of Forty Four, the Royalton lounge. I check my trusty recorder, only to find that it shut off after 15 seconds. Turns out I needed to replace, not recharge, its batteries. So I start punching the main points into the iPad, and they come back fast.   "Figures," Karl tells me the next morning. "Welcome to my life. If something weird can happen, it will."   He’s not exaggerating altogether. His life has taken some swerves. But what he’s not saying is, he’s an ace at rolling with it. Read on.   Karl isn’t your typical running club profile. The boys won’t beg him to go shirtless at Gym Bar. He’ll never compete in the club standings. He won’t ever be anyone’s poster child for athletic performance.   But he’s got heart. He is a poster child for participation, determination and inspiration. He doesn’t back down. He gives to the people around him in extraordinary ways. He runs for the joy of it. And it’s damn near impossible to talk with him for an hour without wanting to hug him.   Karl is an accomplished scholar, marketing man and professor. But he’ll never hit you over the head with it. He’s not about the fanfare; he doesn’t do things for the credit. And most of the things he does, he never would have predicted he’d be doing.   Accidental obsession    After finishing his MBA from Fordham (Global Marketing Management) in 2002 and completing a Fulbright Scholarship in Mexico (NAFTA impact on global retail), Karl celebrated with a trip through Australia and New Zealand. One sweltering Saturday he tagged along with the daredevil in the group to the spot where bungee jumping was born. He’d never done anything like it, and he was reticent. But his companion prevailed.   "I was terrified," he remembers. "But I did it anyway."   Something snapped for the kid who never got picked for sports, who loved the High School of Art and Design in part because there was no gym class. Surprising even himself, he declared he would do a Century Ride the next year. He’d never ridden more than 20 miles on a bike before. While on a training ride, a Fast ’n Fab member suggested, "Now that you are doing a Century, the next goal should be a triathlon."  The thought stuck. As winter approached he stayed off the roads until spring and decided to run with Front Runners to get advice, support and camaraderie... and maybe a boyfriend. So Karl showed up at a Brooklyn fun run and jogged a lap around Prospect Park with Victor Inada. "I was huffing and puffing," he recalls. "I felt like I was going to die."   By the following summer, he’d lost 45 pounds. As he crossed the finish line of that first triathlon in Central Park , he felt like he could tackle anything. Taking on a new challenge every year is his way of keeping ahead of the "bad genes" that have made diabetes and heart disease family legacies.    Three dozen road races, 20 triathlon and duathlons, and dozens of long-distance bike rides later, Karl has no trouble going the extra mile. Last year alone, he raced in eight duathlons, ran 14 road races (including the Philadelphia and Staten Island Half Marathons) and completed four long-distance bike rides.   That’s not counting the Half Ironman Triathlon he entered in New Jersey last summer. After he got through the swim and bike in five hours, it started to pour. With few competitors around, and facing a two-hour drive home, he called it quits. This year, he’s cutting out the drive, opting instead to fly to Colorado for an entire weekend with �finishing as the sole focus.   It’s not about the clock   Unlike most runners, Karl isn’t enamored of speed. He’s only once bettered a 9:00 pace, hitting an 8:43 pace in the 2010 NYC Half Marathon. He’d just come off treadmill training through that winter, where he’d gotten in speed sessions for the first time. "I got tendinitis and plantar fasciitis," he says. "I decided it was like Icarus flying too close to the sun. It isn’t worth that to me. My 9:27 pace (in the 2007 Fitness 4-miler) is the more realistic goal, though I don’t expect to reach it again."   For the most part now he’s clocking 10:30 to 12:30 pace in a road race. He’s running with, not racing against. And that’s the point for Karl. "One of the great things of not running to compete is I get to meet people in a race," he says. "One triathlon I’m chugging away at the run and I start talking with a woman who had breast cancer and who promised herself that if she beat it she would do a tri. This was her tri."   At least one other woman has been grateful for Karl’s back-of-the-pack presence. During a NYRR race two years ago, FRNY teammate Liz Hines took a bloody tumble after stepping in a pothole. "Karl came along and without missing a step reached down, hoisted me up and put me back on my feet," says Liz. "He kept me from bursting into tears. Then he made me keep going with him. He’s a man’s man and this lady’s hero."   When the Brooklyn Pride Run conflicted with the Mini 10k points race last year, Karl took over. He arranged a record turnout of volunteers and got everyone rainbow finisher medals. "Karl just steps up without any fuss or drama," says FRNY president Megan Jenkins. "For him, the important thing about running is showing up, doing your best, and celebrating everyone’s achievements. He is one of the kindest people I’ve ever known."   Unexpected servant   Four years ago, when his mother became bed-ridden with arterial sclerosis and his father was diagnosed with Alzheimer’s, Karl moved into the second floor of his parents’ Sunset Park  townhouse to preside over their care. "They changed my diapers, I can change theirs," he figured.   At the same time, he traded corporate for non-profit. He took a job running the Global Studies program at St. John’s University in Queens. He had already been serving as an adjunct marketing professor at Fordham business school so full-time academia was a logical next-step. "The Fordham community was so wonderful to me," he says, "I felt like I had to give some of it back."   The universities aren’t complaining. Karl brought them the same tenacity that made him a star in growing companies. He opened the Hard Rock Caf? in Berlin; brought the Zagat guides to Canada, England, France, and Japan; launched the Book Market division of DC Comics; and boosted business 150% for digital agency Studio 23. Not surprisingly, what was a fledgling extension in 2007 has become an attraction for St. John’s. The Global Studies program sent more than 700 students abroad last year, and the expansion continues.   The hardest part of the transition: becoming a morning person. Living in Brooklyn and working in Queens doesn’t leave much time for training, especially for the combined endurance events Karl likes to do. In order to prep his dad for a daytime aide coming at 9:00 AM, he gets up at 4:00 AM, then heads out to train when the aide takes over. Since he’s seldom asleep before 11:00 PM, Karl does it all on sleep deprivation. "I’m ok until Friday," he says with a wink (we’re interviewing Friday night), "and then I crash."   Combine the schedule with the heart wrench of Alzheimer’s -- his father has entered the advanced stage, while his mother died last year -- and you have the recipe for some tough moments. "I have that WASP ethic, you know, --don’t worry about your feelings, just do it--" Karl says. "I’ll hit blue for a few days but then I come out of it."   With all this on his broad shoulders, Karl’s taking on the challenge of a long-term relationship. "So all you single FRNY guys out there..." he laughs as he hoists his martini glass. Joking aside, he lets on, as a 44-year-old with a penchant for younger men, he wonders if he’ll ever meet the right guy to go the distance with.   Well, he was never going to be the runner, teacher or caretaker he is today. Somehow you just get the feeling the footsteps will fall into place.   General Membership + Board Meetings: 4/9/11 The board of FRNY is required by the club’s bylaws to hold quarterly general membership meetings to update the membership on the health and activities of the club in the previous quarter.  The first general membership meeting of 2011 will take place after the fun run on Saturday, April 9 at 11:30 AM.   All FRNY board meetings are �open to all members.  The next one will be held Saturday, April 9 at 1 PM at the home of Dan Gallagher, 315 West 23rd St #4E.  A draft of the March board meeting minutes is here, and a draft of the April 9 agenda is here.  Please RSVP and suggest additional agenda items and/or corrections to the minutes. In This Issue The Starting LineThank You!Koach’s KornerAround the WorldMulti-SportWelcome To Our FamilyBorn This WayProfile of the MonthBoard Meeting MinutesApril BirthdaysWelcome MatKitchen TalkAbout the Next MileSupport FRNYColumnists April Birthdays   Sean Weissbart 4/1 Liz Hines 4/1 John Kosa 4/2 Richard Tesler 4/3 Robb Riedel 4/4 Michael Cavaliere 4/4 Jeremy Reiss 4/5 Kenneth Shereda 4/5 Michael Cestaro 4/6 Alden Baxter 4/6 Bernd Erpenbeck 4/6 Richard White 4/7 Benjamin Wymer 4/9 Megan Jenkins 4/9 Tamieca McCloud 4/11 Albert R. Chen 4/11 James Cooper 4/14 Mike Terry 4/14 Paul Raso 4/14 Douglas Larsen 4/15 Drew Gulley 4/15 Brian Brooks 4/15 John Boggess 4/15 Mat Pryfogle 4/17 Jessica King 4/19 Chris Fisher 4/19 Dan Elliott 4/20 Annie Eckstein 4/21 Richard Valderrama 4/21 Michael McMahon 4/21 Edward Pyle 4/22 Michael Orzechowski 4/22 Kimberly Walters 4/22 Brian Schiesser 4/23 Valerria Adams 4/25 Zhong J. Li 4/25 Gloria Moy 4/25 Michael Sanderson 4/27 Timothy Guscott 4/30 Welcome Mat (New in the Month of March)   Yaryna Wynar David Cooper Joe Damiano Lourdes Blanco Jeffrey Grossman Mat Pryfogle Jose Marin Kai-yan Lee Elliot Fishman Faycal Bouguir Zsolt Bagdi Catherine Tafur Thomas Miller Krista McGuire David Douglas Jean Simeon Lupe Rodarte Marisa Hanson Nancy Caruana Ace He Bryan McCully Valerria Adams Burcu Aldogan �Brian Zeve Tyson Pitzer Tamieca McCloud Tara Sousa Henry  Bolden, III Robert Ludlum James Dowdle Kitchen Talkrecipe of the month by Chris Stoia   Fennel, orange & caper salad Ingredients3 oranges1 large fennel bulb1 T minced flat leaf parsley1 T capers, rinsed & drained6 T extra-virgin olive oil2 T sherry vinegar Method- Peel and cut oranges cross wise into ?-inch thick round slices.  Remove seeds and arrange in a bowl.Trim stems and base of fennel and slice into VERY thin (paper thin) lengthwise slices and then julienne.   - Arrange the fennel on top of the oranges and sprinkle with parsley and capers.   - Drizzle with olive oil and vinegar.  Cover and refrigerate for about 1 hour. - Serve chilled.  The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org PhotographyTed PaszekPride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Chris Stoia Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Jonathan Warner Zander Ross Damian Hartner Fred Pfaff � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY APRIL NEWSLETTER_1104864096721.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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But -- while the medals are nice -- the best thing about a track meet is the sense of community that is built over the course of a few days of competition. Our family of Front Runner track athletes mingled with athletes from Seattle, San Francisco, Vancouver, Colorado, and around the world. Many of us tried events we had never tried before, and some of us participated in a track meet for the first time ever. Some Front Runners even came along just to cheer and provide support.  As I was basking in the glow of having completed my first 400-meter hurdles race--cheered on wildly by 20 of my teammates and dozens of our new friends--I thought it’s possible that track is the best sport in the world. Where else do we get to make new friends, enjoy the sunshine, share snacks, and cheer on one another as we compete in our various events? Only later--perhaps when the runner’s high had passed--did it occur to me that it’s not only the track that offers such possibility. Track is what I love most, and it’s my favorite way to participate in Front Runners and in the sport of running, but we are all drawn to different aspects of running and for different reasons.   I was proud to tell everyone I met at the Outgames how many active runners we have, and how our members support one another so enthusiastically in track, distance running, triathlon, and, maybe most importantly, in life. I want to extend my heartfelt thanks to my travel companions to the Outgames. It was a pleasure to travel with such a nice group of people, and it felt so good to be a part of the best team on the track. Congratulations on all your many successes at the track and at the Vancouver Pride Run. Whatever your athletic endeavors, I wish you all the best, and I’m cheering for you, Wishing you all the best, Megan Jenkins     Wild Women Wednesday: 8/3/11 -- A special ladies’ night fun run followed by revelry at the Amsterdam Ale House -- as always -- suitable for men and women! Email Women’s VP Sandi Rowe for more information. FRNY Board Meeting: 8/10/11 -- All FRNY Board meetings are open to all members in good standing. Join us at the home of Martha Marina Dao, 245 East 93rd Street, Apt. 4L at 7 PM on Monday. The agenda is here.  RSVP to Megan Jenkins.   by Kelsey LouieWhy do people get injured, and how can I avoid it? Tim Noakes, author of The Lore of Running, has 10 laws of injuries. The most important one is that each injury progresses through 4 grades:pain after exercise and only shortly thereafterdiscomfort, not yet pain, during exercisesevere discomfort, now recognized as pain, and limits training and performancean injury so severe that it prevents any attempts at runningOne of the most common reasons why runners get injured is that, as a group, we are stubborn people. We often ignore the warning signs of a more severe injury. We decide to push through a workout despite pain, hoping to get one more workout in. Many long-term injuries could �have been prevented if we backed off of training and rested when we first noticed pain in the first stage. Other factors that may lead to injury are:Anatomical abnormalities (one leg being longer than the other, reduced amount of cartilage in the knee, etc.)Training errors Poor Technique/Form (a running form that causes extra torque on your knee)Inconsistent Progression (this also includes increasing your mileage too quickly or adding both high intensity workouts and large increases in mileage)Weekend Warrior Syndrome (people who run more than 75% of their miles in two days and push those workouts too hard) Lack of Cross Training (cross training will often strengthen the secondary muscles used in running)Improper warm up/cool down Warm ups should be specific to the activity you are about to do, and should turn on muscles. They should include dynamic movements, and not rely heavily on static stretching. They can also be used to correct imbalances (i.e., using a foam roller on tight IT bands before a run)Post-workout cool downs should include stretching tight muscles and correct muscle imbalances, i.e., foam rolling or massageMuscle imbalances make you prone to injury Weaker muscles cause the stronger muscles to carry an extra burden and this can overtax certain musclesTension, stress and lack of sleep, flexibility issues All of these can cause muscles to remain contracted. When muscles are in a continual state of semi-contraction, the smallest motion can cause a spasm There are no sure-fire ways to avoid injuries, but understanding the above can help. So, remember to:Listen to your body when it is tired or when the first signs of an injury appearWarm up and cool down properlyDo not add intensity and large increases in mileage at the same timeTrain consistentlyCheck your running form either in the mirror on a treadmillRemember to work out other muscle groups for balance and overall strength and fitnessStretch after workouts! By Mike Terry and Rachel Cutler  Late summer is a time when many FRNY Multisporters are confronted with a tricky question:    "How do I balance training for the remainder of my triathlon season with preparation for my fall marathon?"     Here are some ideas to help you manage these competing training schedules effectively:   Swimming and cycling workouts can be great opportunities to help your body rejuvenate between weekly long runs. Swimming and biking are both low impact activities that put relatively little stress on your joints and bones compared to running, while still building your aerobic fitness. Be sure to practice each discipline (swimming, biking, running), at least once every week, in order to maintain your overall readiness for a triathlon -- your strength (especially in the pool) will diminish very quickly if you allow more than a week to pass in between workouts. When building your weekly workout schedule, try to put your long run on a day that follows a tempo run and/or cycling workout.      Optimize your nutrition and rest. You put your body under a lot of stress when you train for an endurance event - and even more stress when you train for two!  Make training-conscious decisions about your diet meal-by-meal.  Ask yourself, "What can I eat for lunch to help energize me for swim practice this evening?"  "What should I have for dinner tonight to fortify myself for the long run tomorrow morning?"  Make every meal count - and always choose whole foods over processed ones.   You should also target to get 8 hours of sleep per night when you are training hard. This may not be realistic for many, but stay conscious of your rest and sleep patterns throughout the week. Take care of yourself!  Do not sacrifice sleep for a workout if it means getting less than 5 hours of rest for the night -- you are better off letting your body recuperate. Good rest is critical for injury avoidance.   Plan ahead and develop your hybrid training plan now. It’s natural for us to want to "hide" from things that we fear -- like a volume of training required for a marathon or long-distance triathlon. Take time to sit down with a calendar and develop your training plan now -- this will keep you responsible for your training through race day. Don’t let yourself cross the finish line wondering, "Now if I’d only trained a bit harder...or trained a bit smarter..."  If possible, schedule your marathon to be 7-8 weeks after your last triathlon for the season.   Now go for it, FRNY!   By Miles Harter    In my humble opinion, our first FRNY sports nutrition class was a tremendous success. Terrific discussion on lots of topics, including when to drink Gatorade --generally only during or immediately after a long race or run; why Coke is not quite as "evil" as Diet Coke; the benefits of drinking whole milk -- whether dairy or non-dairy, such as coconut, almond, or soy milk -- rather than skim milk; ideal meal frequency -- generally �just three meals a day, with adjustments for your goals and metabolism; why almonds, cashews or walnuts -- whether raw or as butter -- are vastly more nutritious than peanuts or peanut butter; and how to avoid hyponatremia and sarcopenia.   Everyone at the class was very receptive and enthusiastic (thanks to all!!), and I look forward to doing more teaching. In future sessions we will discuss Superfoods; surprising new research on good nutrition, optimal health, and high energy; and best approaches for eating before a long race or marathon. And if there’s enough interest, we can create classes on topics such as maintaining an optimal body fat percentage even while marathon training, the athletic nutritional needs of vegetarians and vegans (yes, there are vital extra necessary steps and precautions!), and the importance of weight training to overall good health.   Red Quinoa As to Superfoods, the term is completely unscientific and mostly subjective. No one nutritional organization or public health agency has determined what foods are truly Super. The term typically applies to healthy foods with a high phytonutrient content, but can encompass anything that an "expert" decides is good for you. My own Superfoods list includes these unusual and perhaps surprising delights: chocolate dairy or soy milk, made with pure cocoa powder, nutmeg, coconut, and cinnamon -- I have this every morning; quinoa -- the newest "super non-grain," with its high protein content; chili -with lots of red pepper and tomatoes; and dates, which really can satisfy a sweet tooth. Devon McSweeney - by Sandi Rowe New Member since May 16, 2011   What first brought you to Front Runners and what inspired you to join?   A passion for running first brought me to Front Runners; I also needed a change from running alone all the time -- it was getting monotonous. Plus, I really needed some gay and lesbian friends! After my first fun run, I was immediately drawn to the great group of people, and knew I wanted to be a part of that.    When did you start running? I’ve been running on and off since I was very young... it’s quite possible I came running out of my mother’s womb. I’ve always been very active in sports, and I ran track growing up, but I only started running long distances in the last year or so.   What is/are your running goal(s)? Completing the NYRR Bronx and Staten Island Half Marathons, and hopefully lowering my pace to under 9 min/mile by the end of this year. Eventually, I’d like to run the NYC Marathon.   What is your favorite distance or race? Right now, my favorite is the 10k...not too long, not too short, it’s just right.   What is your relationship status?  Single and looking ;)   How do you spend your days (i.e., what do you do to pay the rent)?  I work for the National Park Service at Gateway National Recreation Area. My job involves everything from government property and inventory to mailing contracts. Unfortunately, I don’t get to work outdoors much but I do have the NPS ranger uniform!    Besides running, what else do you like to do for fun?   When I’m not running, you can find me cooking in the kitchen, obsessing over music, dancing my booty off and drawing/painting.   I see you live in Brooklyn. What is your favorite thing to do in your borough?  It’s so hard to choose just one! I love spending summer evenings at Coney Island, drinking beers on the boardwalk, walking along the beach and watching the Friday night fireworks. Also, eating pizza in Brooklyn is a must -- I need my fix at least once a week.   What is one thing you would like to share that might surprise your fellow Front Runners?  I am absolutely horrible with directions and manage to get lost all the time (especially in Central Park), but I’ve come to enjoy it -- I don’t call it "getting lost" but "exploring."   Some of the girls pass the time during longer runs by playing games. One such game is "Two Truths and a Lie," it’s your turn...  I read 4 books at a time for varietyI don’t have a driver’s licenseI worked a job at the Grand Canyon scooping ice cream     Cindy Hearing and Bernie Janelle - profile by Dave Lin    One of the first things Bernie Janelle and Cindy Hearing tell you when you sit down with them is that they are completely different.  Bernie’s the extrovert, and Cindy’s the reserved one.  Bernie loves running, and Cindy says she only runs because she knows it’s good for her.  And whereas Bernie said there was "no way" she would ever move to New York, Cindy knew that she was destined for the Big Apple.   But somehow, after 17 years of being together, the two of them have made their differences work, becoming an inspiration to those around them, not only in their commitment to each other, but in their drive to excel at their sport and overcome the challenges life throws at them.Growing up in different parts of the country--Bernie in �Nashua, New Hampshire and Cindy in St. Louis, Missouri--the two of them lived somewhat parallel lives. Cindy did the "typical dyke things," such as playing softball, basketball and soccer. Although she never really had any interest in running, that all changed for her in the 9th grade, when Cindy developed a crush on her female PE teacher, who ended up becoming the coach of the girls track team.  After high school, Cindy moved to New York to try her hand in the music recording industry here.  And by the time she was 20, she was dating a girl she had met in Greenwich Village.  Bernie, the youngest of 10 children, was the popular and super-involved one in growing up.  Attending an all-girls Catholic high school, she was senior class president, president of the student council, captain of the basketball team, and active on the track, tennis and softball teams.  Interestingly, Bernie also had a crush on her gym teacher.  Although Bernie’s first relationship was with a girl when she was 13, after high school, she went back into the closet due to family pressure to live a traditional, straight life.  "After 8 years, even my family wanted me to divorce the man I married," recalls Bernie. In the early 1990’s, both Bernie and Cindy found themselves in New Hampshire. Cindy had finished college in Pennsylvania and was obtaining her law degree and Masters in Intellectual Property in NH.  Bernie had gone to undergrad at UNH and Springfield College.  She then received her Masters in Education Administration and Supervision at Antioch University, the New England Graduate campus. Bernie had also returned to New Hampshire to run her own education consulting business.  The two met in a women’s social group meeting at someone’s home. After that initial meeting, it was pure happiness forevermore.  Well, not exactly.  "On or first date, we had our first fight," recalls Cindy.  "We just butted heads the whole time.""I didn’t think we’d see each other after that," says Bernie."It’s just a miracle we survived," agrees Cindy (seemingly one of the few thing the two agreed on).The second date apparently went a little better.  Bernie called Cindy, said she just happened to be in the neighborhood, and brought over a cherry pie and a squeaky toy for Cindy’s dog.  But despite the baked goods and doggy toys, the beginning of Bernie and Cindy’s relationship had a rocky start.  Although they count their relationship as 17-years long, the first five years were pretty difficult, something Cindy attributes to the fact that she was hard to get to know and that she was constantly studying because of her joint degree program. "We definitely did not have Lesbian U-Haul Syndrome," explains Cindy. Bernie, though, had the patience to work things out, and thought that the "on again, off again" nature of their relationship actually helped to slow it down and allow the two to move at the right pace for them.    After Cindy finished her studies, the two decided to move to Boston--Cindy first, followed shortly by Bernie.  "By that time," recounts Bernie, "we knew we were going to make it work."  And after six years in Boston, that’s when the two decided to move to New York.  At first, Bernie was against the idea, wanting to go to San Francisco instead.  But through several visits to the city to see Cindy’s sister in Washington Heights, she eventually fell in love with the neighborhood.  And amazingly, while still a Boston resident, she joined New York Road Runners and decided she would one day run the New York City Marathon.Today, Bernie balances her training with a career dedicated to students as a special education teacher, coordinator and college advisor at Millennium High School in Manhattan.  Cindy works as an estate and business-planning lawyer for closely-held business owners.  And the two live in Washington Heights with their adopted 14 year-old terrier chihuahua, Cosmo.As for their running, this is another area where Bernie and Cindy differ.  Bernie was the first to take up marathoning, running the Jamaica Marathon in 2001.  Cindy at that time had no interest in the sport, and showed up to Jamaica, "in my cute bikini" just to cheer on Bernie.  But, says Cindy, when Bernie crossed the finish line, "she looked so happy, so I wanted to do one too."  So just a few months later, Cindy did her first marathon in Paris ("I wanted to go to Paris to shop!" she now recounts).Bernie was the one who found Front Runners.  She used to see FRNY at the races, with the women gathered around baggage area no. 5.  She remembers at the time "checking out" the FRNY ladies, and maybe being "checked out" by them. (Cindy says she doesn’t remember any of these details.)  But it took the two several years to finally take the plunge and join Front Runners.  At the time, both were deeply involved in Women About, a New York lesbian social and recreational organization where they both served as board members.  They were so active that they couldn’t find the time to join another gay organization.  But eventually, wanting a community that helped them develop their interest in running, they decided to sign up with FRNY in 2007.The first year or so found the couple easing their way slowly into the group. As the two started to become more serious about their running goals, they wanted to participate in more FRNY activities. What changed it all for Bernie were the Armory Indoor Track Workouts. Not only did the workouts help her to focus and increase her training efforts, but they allowed her get to know many of the other runners, especially the men.  At the time, men far outnumbered the women at the Armory, and Bernie notes in particular that the FRNY men were eager to welcome her and run with her during the workouts.According to Cindy, the fact that the two of them joined FRNY as a couple �made things difficult, since she felt that she and Bernie weren’t always recognized for their individual characteristics.  And asked if the two were competitive with each other, Cindy says that "for a while, it caused a lot of stress within the relationship because I would try to keep up."  But that all changed when Cindy started getting involved in the club’s Multisport program.  With the discovery of triathlons, she was able to spend more time on the bike, a sport that Cindy was truly passionate about. And while swimming didn’t start off easy for Cindy, fellow multisporter Alison McKenna notes: "Cindy has made an absolutely huge transformation in terms of her swimming from last summer until now (and will only continue to improve!)." Perhaps more significant, Cindy’s involvement in Multisport allowed her and Bernie to each have their own separate identities in the club. And what amazing identities they’ve had so far!  This past November, Bernie ran the Philadelphia Marathon in an inspiring 4:00:39, qualifying for Boston. She’s training now to race the Mohawk-Hudson Marathon in 3:58 on October 9th and will run this one in honor of her dad (her 8th marathon after 5 NYCs, Philly and Jamaica).  She also has thoughts of tackling an Ultra-distance race, maybe the Knickerbocker 60k.  Cindy recently completed her first one-mile ocean swim in Bradley Beach, NJ, and then she did her second one a week later!  She’s also planning to run the NYC Marathon again (her 7th after Paris and 5 NYCs).  And she’s signed up for the 2012 Ironman U.S. Championships in New York next August.This will be a busy year of training for Bernie and Cindy, but if anyone can step up to the plate, they can.  Speak to anyone in the club who knows them well, and you’ll hear two recurring refrains: that they both are great at having a goal and going for it, and that their long-lasting relationship and generosity of spirit and good will is an inspiration for others.  Fellow Washington Heights resident Linda Paparella echoes that sentiment, as she has experienced first-hand the couple’s selfless nature: "They are incredibly funny but also incredibly generous with time, deeds and caring.  Bernie and Cindy were kind enough to call me when I was hospitalized in Thailand and the call really lifted my spirits.  When I came back, Bernie naturally ran with me when I was cleared for running and was encouraging and supportive, making sure I wasn’t pushing it too much but also complimenting me on all my efforts."It’s obvious that the two of them have found a home at Front Runners New York. "FRNY has given us renewed appreciation and respect for other athletes," say Cindy and Bernie.  "There’s always an opportunity to both give support to and get encouragement from others within the club."  And the competition between the two that used to cause friction in the relationship has given way to the support and inspiration that the two provide for each other.  "I’m always so happy for Cindy and so proud of her," says Bernie.  "We’re both very supportive of each other’s goals and aspirations," agrees Cindy.  "We always have fun, laugh a lot and celebrate every event in life."       And if anyone didn’t know how much FRNY is a part of their lives and how much Bernie and Cindy both mean to FRNY, you just had to see them during Pride Weekend.  Two days after the New York state legislature passed the law allowing same-sex marriage, in front of over a hundred Front Runners marching in the Pride Parade with seemingly the whole world watching, Bernie proposed marriage to Cindy in what was quite possibly the most beautiful showing of love many of us have ever seen.  And Cindy, of course, said YES!  They both agree that, "Our relationship has a strong history built on trust, respect and unconditional love."   The public proposal was a magical moment, and those of us who witnessed it feel so fortunate to have been a part of it, just as the club is so fortunate to have Cindy and Bernie as members. Board Meeting All FRNY Board meetings are open to all members in good standing. Join us at the home of Martha Marina Dao, 245 East 93rd Street, Apt. 4L at 7 PM on Wednesday, August 10. The agenda is here .  RSVP to Megan Jenkins.  July board meeting minutes are available here . The adjusted 2011 budget that was approved in May is available  here.    In This Issue The Starting LineKoach’s KornerMulti-SportWelcome To Our FamilyProfile of the MonthBoard Meeting MinutesJune BirthdaysAbout the Next MileSupport FRNYKitchen TalkColumnists August Birthdays   Michael Jalbert 8/1 Joshua Wolfrum 8/1 Marie Tracy 8/1 Glenn Sears 8/1 Robert Preston 8/2 Tsing Cheng 8/3 Peter Niederlohner 8/3 Kieran O’Mahony 8/3 Eric Maldonado 8/5 Angelina Harris 8/5 David Douglas 8/7 John Winkler 8/8 Alison McKenna 8/9 Martin Perl 8/10 �Kerstin Marx 8/10 Alejandro Serrano 8/11 Dustin Cotliar 8/11 Chioke Duckett 8/11 Alexander Panasuk 8/12 Dave Pitches 8/12 Sue Foster 8/13 Deborah Arndell 8/14 Robert Whitehouse 8/14 Travis Cinco 8/14 Tony Meola 8/15 Ian Fisher 8/15 Craig Linden 8/16 I. J. Frame 8/16 Bill McGlinn 8/16 Sam LaFata 8/18 Giordano Fusco 8/18 Alan Bean 8/19 Andre Knights 8/20 Michelle Mazzara 8/22 Mark Liu 8/22 Marcus Woollen 8/22 Peter Baranowski 8/23 Matthew Nogier 8/24 Jeffrey Grossman 8/25 Michael Mahon 8/26 Ryan Singer 8/26 David Lin 8/27 Trent Stone 8/28 John Van Cott 8/28 Matthew Anderson 8/28 Peter Doebele 8/30 Liz Southard 8/30 Bryce Rudyk 8/31 Ed Simon 8/31 Welcome Mat (New in the Month of July) Anne Shreiner Rodne Trapp Gordon Ruckdeschel Tyler GreenPope Christopher Selenta Michael Avolio Don Demercurio David Santiago Miranda Jennifer Manuel C. Tee Trent Johnson Marcus Woollen Brad Parks Jeffrey Imwold Travis Cinco Chioke Duckett Chris Castelonia Melinda Joubert Sarah Ketchersid Robert Fiato Eviana Englert Mike Surabian Nicholas Emerson Elizabeth Wright Bruce MacLean FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  �Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersTBD  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant Coachlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris StoiaChicken and Mango Salad Roast chicken (go buy a rotisserie one)peanut  or canola oil - 2/3 cupwhite wine vinegar 1/4 cupDijon mustard, 1 tablespoonAsian chile oil, 2 tablespoonsGarlic, 2 cloves mincedmango chutney, 1/2 cupcelery, 1 stalk thinly slicedred onion, 1 small, halved, thinly slicedroasted salted cashews, 1/3 cup, choppedmango, 1 peeled, pitted, thinly slicedRomaine lettuce, 4 cups, shredded Puree: oils, vinegar, mustard, garlic and chutneyCombine in a large bowl: chicken, celery, onion, cashews and mangoAdd: the vinaigrette and toss to coat...yum!!! This Month’s Columnists Kelsey LouieSandi RoweRachel Cutler & Mike TerryMiles Harter Chris Stoia Dave Lin   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY AUGUST NEWSLETTER_1106638308230.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/3b2beaa0b96ff65e713f8d45f036b16b.pdf 6bbb0c1c1d74101f3fe967fb2a5d7469 PDF Text Text �{ "id": "1108928285276", "name": "FRNY DECEMBER’11", "subject": "FRNY DECEMBER 2011 NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-12-06T01:14:43.831Z", "modified_date": "2011-12-06T18:16:17.282Z", "last_run_date": "2011-12-06T18:16:17.230Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-DECEMBER-2011-NEWSLETTER.html?soid=1101657017 564&aid=rJibzNNypTE", "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": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 699, "opens": 392, "clicks": 30, "forwards": 0, "unsubscribes": 2, "bounces": 15, "spam_count": 2 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/ https:\/\/www.formstack.com\/forms\/frny-AwardsNight2012", "url_uid": "1108931074562", "click_count": 25 }, { "url": "http:\/\/active.com\/", "url_uid": "1102081455393", "click_count": 0 }, { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 1 }, { "url": "http:\/\/frny.org\/members\/FRNY-The-Early-History.pdf", "url_uid": "1105905085312", �"click_count": 4 }, { "url": "https:\/\/docs.google.com\/open?id=0B3nqOUpNgGPgYmJkNmEzNjktYWFjMi00YjcyLTlkZmMtZWIyNmRk NzBhZTgz", "url_uid": "1108931074569", "click_count": 1 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY DECEMBER 2011 NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=rJibzNNypTE&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=rJibzNNypTE&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=rJibzNNypTE&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=rJibzNNypTE&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=rJibzNNypTE&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=rJibzNNypTE&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=rJibzNNypTE&c=3&r=1" }; DECEMBER 2011 Volume XXVIII Issue 12  With the holiday season soon upon us, the year is drawing to a conclusion--and with it, another extraordinary year for FRNY in the books. Thanks to its many, many dedicated volunteers, and to our active and inspiring membership, FRNY has had an exciting year of racing, running, training, socializing, swimming, biking, and traveling. I cannot possibly list everyone here in this letter who makes FRNY run (I do have a word count limit!), but I do want to thank especially the 2011 board: Sandi Rowe, Dave Lin, Dan Gallagher, Anthony Ng, AJ Stachelek, and Andrew Butler. The club is fortunate to have Sandi, Dave and Anthony back again next year, while Dan, AJ and Andrew, three extremely dedicated board members--who took on the bulk of Saturday morning duties this past year--will be missed. For the new year, we are lucky to have an infusion of new energy to the board. I’m pleased to welcome Seth Richardson as secretary, and Gemma Sanz de la Serna and Matt Kovich as directors-at-large.  I also want to acknowledge the hard work of our coaches--Kelsey Louie, Chris Stoia, Darin Soler, and Kent Lau; our race captains, Janice Jabido, Steve Waldon, Michelle Nolan, Mike Grzelecki, and Bernie Janelle; and our multisport coordinators and USAT-certified triathlon coaches Rachel Cutler and Mike Terry.I want to take this opportunity to thank my lovely fianc? who did not get thanked nearly enough throughout the year. Blossom has had the patience of a saint when it comes to FRNY. She doesn’t just tolerate this whole presidency thing, she is truly along for the ride with me and a partner in every sense of the word, for which I am immensely grateful.   We have a few more events coming up before yearend. FRNY will celebrate the holidays with our long-time partner, the AIDS Service Center, on December 17 with a drive to replenish ASC’s food pantry and clothing closet. Please join us by bringing a contribution of non-perishable food or gently-used clothing to Rutgers between now and December 17. On December 17, ASC will come pick up everything we gather. That morning, instead of having our usual breakfast rent collection, every dollar we collect will be given to ASC. On the same day, the annual FRNY Women’s Holiday Potluck Party, which is open to all Front Runners, regardless of gender, will be held from 6 to 10 PM at the home of Rachel Cutler on Prospect Place in Brooklyn. Details will be coming soon on what to bring and how to RSVP.Don’t forget to save the date for our Tenth Annual Awards Night: Saturday, January 21, 2012 at Union Theological Seminary, 3041 Broadway at 121st Street. Cocktail hour starts at 6 PM, with dinner and awards at 7 PM. But for those who are eager to get a headstart on 2012 - tickets are on sale now.   Megan Jenkins Officers of the 2012 Board of Directors of Front Runners New York were announced following the conclusion of voting at the meeting following the Saturday morning fun run on December 3, 2011.  Megan Jenkins was elected to a second term as president. Also returning to the board were Sandi Rowe in the position of women’s vice president, Dave Lin as men’s vice president and Anthony Ng as treasurer. Seth Richardson was elected secretary, and Gemma Sanz de la Serna and Matt Kovich were elected directors-at-large.   Congratulations to the new and returning board members! The FRNY Board is pleased to announce that starting in January 2012 we will be implementing a new system to recognize �those Front Runners who have demonstrated the highest levels of commitment to the team and to racing. Under the new system, there are two awards available: the FRNY Team Participation Award and the FRNY Club Racing Award.     FRNY Team Participation Award There are seven buckets. Each runner must complete all seven buckets (14 races total) by December 31, 2012. A race can only count once. Members are responsible for reporting to the race captains their completion of any bucket. NYRR Points Races: Must run six (6) NYRR points races (these will be announced by NYRR in February 2012 after the Club Council votes on the points races. Relays: Any one (1) FRNY-supported relay, on a team consisting of at least 50% Front Runners. Eligible relays are (only) VCTC 2x2, Cherry Tree Relay, Reach the Beach, the Cape Relay, and the NYRR 10x5x200. FRNY will publish information, on our website and in the weekly FR Gram, regarding upcoming relays.FRNY races: must complete 2 of the 3 from the following: Pride Run, FRNY XC Meet, FRNY Track Meet. The dates of these events will be published as far in advance as possible.Long-course running. Must complete one (1) marathon or Half-Ironman triathlon. Alternatively, must complete three (3) half-marathons and/or Olympic distance triathlons.NYC Club-sponsored race. Must complete three (3) races organized by an NYRR-recognized local running club.  FRNY will publish information regarding upcoming races on our calendar and in the weekly FR Gram.Non-traditional/specialized running. Must complete one (1) non-traditional/specialized running race. Includes trail/cross country race, adventure race, ultra, track, or multisport (running + swimming and/or biking). Volunteering. Must volunteer twice (2) during the year for FRNY. Eligible opportunities include Saturday morning bageling, the Pride Run, the 24-mile water station, pasta dinner or pancake breakfast, the FRNY cross country meet, the FRNY track meet, and other opportunities that will be announced throughout the year.  Athletic Achievement Award The eligible races for this award are limited to the ones designated by NYRR’s Club Council as Club Points races.  All members will be scored in new, five-year age groups (24 and under, 25-29, 30-34, etc., up to 70+). Age groups are based on a member’s age in their first eligible race of the year. All races, with the exception of the NYRR Club Championships, will be scored as follows:    1st place: 15 points 2nd place: 12 points 3rd place: 10 points 4th place: 8 points 5th place: 6 points 6th place: 5 points 7th place: 4 points 8th place: 3 points 9th place: 2 points 10th place or lower: 1 point Did not run: 0 points   The Club Championships will count for Double Points (30, 24, 20...).  At the end of the year, runners will drop their two lowest scores, including zero-scores for not running a race.  Thus, if a member runs 9 out of 10 points races for the year, the member’s top 8 races will count.   Finally, in order to be eligible for an award, the member must have volunteered at least one time during the year for the club in any capacity (bagels, bag watch, timing, pasta dinner, etc). However, volunteering will not earn any points.    We look forward to a wonderful and exciting year of racing ahead! All FRNY programs are managed and organized by volunteers who give generously of their time. Race Captains are among the most committed of our volunteers: they answer numerous emails, share the writing of race reports, help one another edit race reports, encourage racing for the team, and advise the board on FRNY’s annual awards. Race Captains work year-round for FRNY. If this sounds like a job that you are interested in, please submit a statement of interest to FRNY president Megan Jenkins via email with the subject "Race Captain 2012" by December 15. In your email, please answer the following questions in about 500 words or fewer:Why are you interested in being a Race Captain?What is your vision for the position, or, what will you bring to the position that is new or different?What do you think will be the most challenging aspect of being a race captain, and how will you deal with that challenge during the year?Race Captains are appointed annually by the president of the club. by Kelsey LouieRunning in the ColdEven though it hasn’t been too cold yet, it’s not too early to prepare, especially if that means shopping!  While I write about this every year, questions still come up from new runners, people who have decided to run outdoors this year, or people who simply forgot.  Follow a few �simple rules, and you can run outside in the winter, and maybe even enjoy it! Most importantly, allow for adjustments based on the cold weather.  Your body will warm up more slowly, so start off a little slower than usual and ease into your pace more gradually.  Consider getting your muscles warm while you are indoors prior to a run--hot shower, sauna, indoor exercise.   Shorten your stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling, or straining muscles. You should avoid running on snow or ice when you can.  When you can’t avoid it, try to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance of slipping.   What to Wear:As much as 30% of your body heat is lost through your head and extremities, so wear a hat and gloves. Mittens are a good choice on colder days because your fingers will share their body heat. Consider using hand warmers on really cold days. You should dress in layers.  The layer closest to your body should be made from a synthetic wicking material.  This will wick the sweat away from your body, keeping you dry and warm. It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet.  You should have an outer, breathable wind- and water-proof layer.  This layer should protect you against wind and precipitation, but at the same time allow both heat and moisture to escape to prevent both overheating and chilling.  On very cold days, you should have a middle layer made of an insulating material. This layer should continue wicking moisture away from the skin. Your legs generate a lot of heat so you don’t need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material. You may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants on extremely cold days (factoring wind chill.)  Jerry Macari, owner of the running store and coach of the team, Urban Athletics, believes that you only need two layers up top and one on the bottom.  Try to avoid puddles, slush, and snow when running in the winter. This will leave your feet wet and cold.  Look for a running shoe with as little mesh as possible, to avoid wind and water getting to your feet.  For socks, don’t wear cotton socks (in warm weather too) when running because they won’t wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics. After all this, realize that you will warm up once you start running, so you should feel a little bit chilly when you start your run. A good rule of thumb is to dress as if it’s 15 degrees warmer outside than it really is. If you follow these simple rules you can run outside all winter!  Koach KelseyBy Mike Terry and Rachel Cutler   The 2011 triathlon season is over but we’re looking forward to another exciting year for Multisport in 2012. One reason 2011 was a landmark year for FRNY Multisport was the record number of Front Runners that completed an Ironman-distance triathlon!  Just ask Onesimo DeMira, Victoria Ewing, Tim Guscott, or Mike Terry--all took on their first Ironman this year and had fantastic results.  (Some of them have already signed up for another one!)  Each one of them will tell you--getting ready for the 140.6-mile monster takes several months of very disciplined training. It’s really a lifestyle!What’s more exciting is this record four FRNY Ironman performances in 2011 will be eclipsed in 2012 when the Ironman U.S. Championships roll into New York City!  Mark August 11, 2012 on your calendar: we will have an astounding 10+ Front Runners competing in the race that day!  Even more exciting--it will be the first Ironman for nearly all of those FRNY triathletes. Be on the lookout for opportunities to support those athletes next spring/summer as they train intensively for the race. Additionally, we are already coordinating race day volunteer opportunities for FRNY to allow our whole club to share in the excitement.  Get ready!Are you starting to get Ironman-curious?!  The decision to take on an Ironman has to be made many months out--sometimes years--from race day.  There are still a handful of Ironman-distance races with openings in 2012.  Since most athletes need at least 5 months to prepare for the race, it’s best to make your the decision now if you plan to race next year.  If you’re not quite ready to take the plunge, think about targeting a race in 2013.  Most Ironman races open for registration exactly one year in advance of race day and many sell out within minutes.  It’s not too early to start researching race options for 2013!  Be sure to monitor active.com closely for registration details. Still not sure?  Ask one of our veteran Ironmen (or Ironwomen) to share about their experience.  Every Ironman loves to tell their story--and every Ironman story is different!   Protein - Eating the appropriate amounts is a critical way to avoid sarcopenia.  By Miles Harter  Protein builds new cells, maintains tissues, synthesizes enzymes, assists in muscular contractions, and acts as an energy source (who knew?).  Protein is the only macronutrient (the others are carbohydrates and fat) that we absolutely need.  And as we get older, we need to increase our protein intake.  In eating sufficient protein each day, we will have thicker hair and stronger nails. Protein, like fat, is an appetite suppressant, and can boost the immune system. How much protein a day do we need?  Well, because of our bioindividuality, the answer depends on our current �weight, goals, and level of physical activity.  Very roughly, the answer is 80 to 100 grams a day, but you are welcome to contact me (at wmilesh@hotmail.com) and I will provide you a more tailored formula.   The building blocks of protein are amino acids.  Especially noteworthy are Essential Amino Acids (EAA) and Branched Chain Amino Acids (BCAAs).   There are nine EAAs - think PVT. TIM HaLL - Phenylalanine, Valine, Threonine, Trytptophan, Isoleucine, Methionine, Histadine, Leucine, and Lysine).  Certain foods have just some EAAs and other foods have other EAAs.  A "complete" protein food means that the food (or two foods combined) has all of the needed essential amino acids.  Examples are rice and beans (rice is low in lysine and beans are low in methionine), almond butter and whole grain bread, legumes and nuts or seeds, and chili beans with caraway seeds.  Animal products, amaranth, buckwheat, quinoa, and soybeans all contain complete proteins. Second, there are BCAAs - three of them, leucine, isoleucine, and valine.  The BCAAs are metabolized in the muscle  rather in the liver, so they can be relied on as an energy source during exercise, they can prevent premature muscle breakdown and help in muscle repair, promote better exercise efficiency and exercise capacity, and decrease inflammation after exercise.  That’s why it is really important for us runners to experiment with the new gels that also have BCAAs. And if you are still reading, sarcopenia is simply the loss of muscle!   Returning by popular demand....and because it’s good info:Oh Yes!!! Oh No!!!Picture this... Paris, Charles De Gaulle Airport...sometime last month...He was tall, I was not.He was super good looking, I was not.He was blond, I was not.He had beautiful green eyes, I did not.He had lots of muscles, I did not.He had a killer smile, I was shocked...when I noticed it was directed to me.Oh yes!!!Closer and closer we inched to the X Ray machine. He looked at me, and smiled again, he looked down, and took off his shoes and put them on the x ray belt. He turned, looked back at me again with those beautiful green eyes, which could make any strong man weak in the knees.He looked straight into my eyes as I was taking off my shoes. His eyes, slowly and sensually moved down....and then, right there, that very instant, I saw his green eyes narrowed and sharpened and getting huge with disappointment, disbelief and horror...What?... What was he seeing?....Oh No!!! A HUGE hole in my socks!!! The horror!!! The embarrassment!!! The knees were once again weak, but this time with sadness and shame, as I saw him hurrying away as fast as he could from the "Holey" man.Could this also happen to you? Oh yes!!! It could!Well let’s say that was a sad occasion that could have been prevented. Socks are almost always hiding and unappreciated, right! Not if you are a runner, and as a long distance runner, even more, because you will be in them for a long time.They may not seem important, but socks are probably the second most important equipment in a runner’s stash, after shoes.Socks can make or break a performance, and they could even be responsible for missing future races or training runs.Here’s some important advice about what to look for in a sock. Choose socks made out of cotton, and you will be crying for weeks to come. Once cotton gets wet, it stays wet. If you step in a puddle or sweat, that moisture won’t go away. 100% cotton socks will keep your feet cold in the winter, and cause blisters in the summer.Choosing the right socks shouldn’t be too difficult. Synthetic materials, such polyester, acrylic and CoolMax wick away moisture. For cold weather, choose wool blends, such as SmartWool. In the heat, double layered socks, like Wrightsocks, prevent blisters and other discomforts.Ok, some runners like to wear thicker socks, for more cushioning, others prefer very thin socks, for a lighter feel. As I said before, socks are the second most important equipment you need to choose,  so when buying shoes, take the socks you will be running in, with the shoes you are buying, sometimes, if the socks are too thick, you might have to go up half a size on the shoes. I said that socks are unappreciated, but are they?For all of us reading this, I know we don’t think that way, because we probably learned by experience. I always used very thin socks, but last year Jerry at Urban Athletics urged me to try these socks called FEETURES. I was skeptical at first, even after several runs. But I have to say now, that I love them. They keep very snug to my skin, they stay dry and cushioned after many miles. Take a look at them, at Urban Athletics, in fact if you buy a pair of shoes at UA, they will give you free socks, your perfect opportunity to try The FEETURES. See the expert at UA, Jerry is super knowledgeable about them, and will give you lots of guidance, and probably even free socks!Stay, cool and injury free with the right equipment this training season. As for me, losing the green eyed God, well, lesson learned, "Holey Man" no more. And as always, remember my running peeps:Trip a KenyanBeat a KenyanBE a KenyanI was there.... He was gone...ZanderAll members in good standing are invited to attend all FRNY board meetings. The next board meeting will be scheduled soon. Minutes from the November board meeting are here. The budget as of November 30 is here.       Profiled by Rob Lennon   When Josh Korth finished this year’s New York City marathon in a blistering 2:46:59 to �place second out of the 139 Front Runners who toed the line that day - and an amazing 20th overall for his age division - his reaction defied expectation. "I was a little bummed," he said the day after, "but I will run another marathon in two to three weeks for redemption." You see, Korth had actually been gunning for a PR by breaking the elusive time of 2:40 (approximately 6-minute pace). An endlessly enthusiastic and determined 23-year-old, Korth marked his calendar and set his eyes on November 26th and the North Central Trail Marathon in Baltimore County, Maryland. Capping off a racing year that can only be described as spectacular, Korth did not merely meet this goal with a mind-boggling time of 2:39:34, he won the entire marathon - finishing first out of 423 runners!    It would be very easy to pigeon-hole Korth as a young, cute, fast diva - the Front Runner flavor of the month. Seeing Korth waltz into an FRNY happy hour outfitted in fur and cashmere or sporting his glam body capriciously on the sands of Fire Island (photo evidence below) certainly helps flesh out the first two attributes. And Korth’s litany of accomplishments since joining FRNY three years ago - including splashing onto the scene as Newcomer of the Year for 2009, partaking in some of the winningest relays in recent times and having, in 2011, one of the best long distance racing spells in club history - clearly showcase his rock star status as a runner. But Korth also finds strength in family, cherishes religious tradition, and has pursued a career in public service. Ultimately, it is Korth’s highly developed sense of individuality and fierce self-possession that set him apart as a runner and as a person and allow him to prove time and again that it’s wrong to apply labels - even on the finest of things.       Korth had broken the Front Runner mold from day one. While the average newcomer gingerly pokes his or her toes into the club’s waters at a Wednesday night or Saturday morning fun run, Korth chose an Armory workout for his cannonball of a debut. After running for a while on his own and churning out a 1:21 at the Brooklyn Half at the tender age of 20, Korth decided he missed being part of a team. (As a 12-year-old swimmer, team workouts and dedication vaulted Korth to 25th in the nation in the 50-yard backstroke.) After searching the website and reading some profiles, he decided to take the plunge. "I took the train ride up to Washington Heights which was pretty foreign territory for a devout East Villager," Korth remembers, "and I almost turned around and headed back downtown when at first I could not figure out my bearings." Korth admits to feeling a little intimidated by club members as well, but he knew that if he stayed the course, things would improve.               In no time flat, Korth became a fixture at speed workouts and a top finisher at local races of all distances. "Josh and I became fast friends, but only because he is young, and cute, and fast - and I like to keep my enemies close!" jokes Derek Petti, who has run many different relays with Korth, including the ultra version of Reach the Beach. "He’s supportive, generous, always positive and hilarious," adds Petti. Proof of that golden-hearted camaraderie came in the 2009 RTB relay when teammate Darin Soler took a wrong turn in his final leg due to lack of clarity in the course markers, leading the team to a 15-minute detour. (They had been going stride for stride with another FRNY team at the time.) "After Josh finished his last leg (in sub-6 min./mile pace), he returned to the van with his characteristic smile," remembers Petti. "And he told Darin that it was OK; we had done all we could have done."   Korth credits his amazing parents for his deep sense of values, his unshakeable self confidence and his civic-mindedness. Korth’s father, Terry, runs a successful construction company with his brother and instilled his two sons (Josh and his younger brother Jason) with a strong work ethic throughout their lives. His father was also president of their local temple in Potomac, Maryland and is now on the board of the Jewish Council for the Aging. But family always came first. In fact, when Korth told his father that he wanted him to come home earlier from work, he listened and made it a point to be more present in his son’s life, even traveling with him on some weekends to see plays like Wicked, The Producers and The Lion King in New York City.     Korth counts his mother Debbie as his best friend. In fact, he still speaks to her on the phone at least once per day! Growing up, Korth treasured their car rides to and from swim meets and practices, which formed a large part of his young life, because he and his mother would have high quality personal conversations. "That was our real bonding time growing up," he says.       Swimming helped Korth grow in many other ways. He credits all his time in the pool and long and steady workouts with giving him the patience and the balance to be the solid long-distance runner that he is today. But let’s not get ahead of ourselves. Korth swam for his entire high school career and matriculated at NYU planning on parlaying his �considerable successes into collegiate athletics. Life, however, had other plans for young Korth. "I realized quickly that I was burnt out, took a year off and, like most college students, I gained weight and took up drinking," he shares.    If seeing a 30-pound increase on the scales did not provide the requisite wake- up call, busting out of his designer jeans certainly did. He had promised himself that he would run a marathon once he stopped swimming, and so, at 19 years old, Korth lined up for his first road race with his Uncle David in his mother’s hometown of Detroit, Michigan. Three hours and fifty-five minutes later he could call himself an official marathoner, and he was well on his way toward triumph in his new sport of choice.   "Running was cathartic, and unlike in a pool, I could experience the outdoors and see so many things happening," says Korth. That discovery really took him places. An avid traveler by design, Korth has played the keen observer of life and nature while on the run these last few years - a rainy cemetery in Prague, the castles of Budapest amid a torrent, and the steep climb of the Flatirons in Boulder, Colorado. Korth has broadened his world while honing his skills as a runner.   A quick survey of Korth’s major 2011 accomplishments meanders through an equally wide array of vistas. He PR’d in the NYC Half along the paths of Central Park and the streets of Manhattan in a time of 1:15:09, tore up the indoor track at The Armory with PR’s in the mile and 800-meter (4:36 and 2:07, respectively), broke the course record to come in first at the Fire Island 5K, ran a gutsy 2:41:36 at Grandma’s Marathon in Duluth, Minnesota, which was a PR before this past Thanksgiving weekend when he broke 2:40 in Baltimore County, Maryland.        What was Korth’s racing secret this past year? Kelsey Louie highlights Korth’s ability to be both tough and smart as key factors. "Josh sets a goal, often an aggressive one, and he goes for it," says Louie. "He’s also willing to make sacrifices and will review his game plan over and over again, tweaking it as his training progresses." But let’s not kid ourselves; Korth also has pretty highly defined competitive streak, and his desire to best others (and himself) has helped fuel his running success. In fact, Korth writes the names of those unlucky few who have said mean or discouraging things to him about his running on the bottom of his racing flats, so that he can prove them wrong by trouncing on their negative energy.   Korth distinguishes himself from most serious runners (particularly Front Runners) in his uncanny ability to switch gears between his running and his non-running lives. Korth has chosen a professional life predicated on thoughtfulness, patience and a devotion to others. Pairing his love of working with children with his interest in how the human mind interacts with the world, Korth enrolled in an Autism seminar while at NYU. This led to his volunteering at the LearningSpring School, a private institution for children with varying abilities along the Autism spectrum. "I think the draw to Autism for me is finding beauty in how their brains function," says Korth. "You are able to communicate and relate to kids that, by definition, should not be able to relate back to you."    Korth made deep inroads in this class and decided he wanted to continue in this field, approaching his teacher, Barbara Finnegan, about further opportunities. In a show of mutual appreciation and reciprocity, Finnegan helped bring him on as staff at the school, and Korth introduced her to Front Runners. Since joining the club, she has posted some of the fastest times in recent years for the women’s team.       "Josh got me to join Front Runners two years ago," Finnegan, a straight woman, notes. Korth noted that the club would look beyond the surface and still accept, embrace and encourage her. "He basically told me it was okay if I came and how wonderful everyone was and how much it would help my running."    Yes, a club for LGBT runners proved to be the most nurturing place for a speedy straight girl. Who knew? But then no one proves that you shouldn’t attach labels - even to the cutest, most sparkly things - more than Korth does.   Random Splits: Hollywood Crush? Jake Gyllenhaal Dream Vacation: "Bora Bora - I have done my research on which bungalows I want" Favorite Line from Clueless: "Shit you guys, I’ve never had straight friends before!" Next Running Goal: To run Boston in close to or under 2:35 �If I couldn’t run, I would take up... Skiing  What would you change about yourself? "I would try to think less; I think way too much!" In This Issue The Starting LineIntroducing the 2012 BoardNew Points System for 2012Want to be a Race Captain?Koach’s KornerMulti-SportNutrition NotesGears N GadgetsBoard MeetingProfile of the MonthDecember BirthdaysWelcome MatFRNY HistoryAbout the Next MileSupport FRNYColumnists December Birthdays   Fred Hemminger 12/1 Michael Gonzalez 12/2 Arturo Barcenas 12/2 Nick Franklin 12/2 Steve Traut 12/3 Jeffrey Caprio 12/3 Jessie Lopez-Garay 12/5 Paul Scheid 12/5 Sarah Ketchersid 12/6 Steven Wengrovitz 12/7 Steve Coffey 12/7 Jason Bailey 12/8 Thomas Kilgore 12/8 Bess Tortolani 12/9 Geoffrey Perry 12/9 Daniel Randolph 12/10 David Gibbs 12/10 David Mazza 12/10 Jill Crouther 12/11 Lupe Rodarte 12/11 Michael Walton 12/12 Angela Antoniou 12/12 Richard Ervais 12/13 Holly Brewster 12/14 Brendan Moroney 12/14 Ali Arain 12/15 C Tee 12/15 James Schmidt 12/15 Eric Shoen 12/16 Shigeki Mori 12/16 Ross Shuldberg 12/16 Tom Guthrie 12/17 William E. Ross 12/18 Robert Stolinsky 12/19 Argus Galindo 12/19 Ken DeCarlo 12/19 Jonathan Nietes 12/20 Michael Bunting 12/21 Daniel Medeiros 12/22 Donna Arabia 12/22 Rick Buckheit 12/24 Henry  Bolden, III 12/25 Daniel Guralnick 12/26 Bob Buckley 12/26 Peter Macari 12/26 Zoe Rosenberg 12/26 Keith Jameson 12/26 Manjunath Srinivasaiah 12/27 Stacey Cooper 12/27 Kenneth Majerus 12/27 Will Janensch 12/27 Matthew Graziano 12/27 Michael Arden 12/28 Philip Neumann 12/28 Glenn Nobel 12/28 Ricky Sim 12/28 Holly Neiweem 12/28 Thomas Zangas 12/28 Joshua Korth 12/29 Shane Ashbrook 12/30 Allen Durgin 12/30 Melinda Joubert 12/30 Welcome Mat (New in the Month of November)   �   Shannon MacgregorTimothy MeehanHolly NeiweemKevin HallAlan TrammellSuzanne UjvagiMichael CruzEdwin OrtizRusty TrumpLynn MalieManny RomeroScott ResnickZoe RosenbergKevin MazuzanJosh RupallDuke AkibaPaul ScheidMeryl WimberleyErica Weisgerber FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees Brooklyn Run  Peter Doebele Mike GrzeleckiMegan McDavidBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed Russell DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersMartha Marina DaoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant CoachBernie Janelle, Coordinatorlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn Whooleymembership@frny.org  Out of Town RacingTim Guscott Ned Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoBernie JanelleMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Kelsey Louie Rachel Cutler & Mike Terry Miles Harter Zander Ross   Rob Lennon   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY DECEMBER 2011 NEWSLETTER_1108928285276.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/5ddc6f26afaf5d78d3f5a3da3bbc37d2.pdf 0e192bc3787ec85becdeea3ed871d08e PDF Text Text �{ "id": "1104346086165", "name": "FRNY FEB’11 NEWSLETTER", "subject": "FRNY FEBRUARY NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-01-29T18:39:42.120Z", "modified_date": "2011-02-01T23:02:15.936Z", "last_run_date": "2011-02-01T23:02:15.882Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-FEBRUARY-NEWSLETTER.html?soid=1101657017564&a id=S7Mhi1WGUFY", "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": 741, "opens": 389, "clicks": 64, "forwards": 0, "unsubscribes": 1, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" }, { "id": "25" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 3 }, { "url": "http:\/\/frny.org\/images\/newsletter\/JBW_Comic.jpg", "url_uid": "1104373162513", "click_count": 28 }, { "url": "http:\/\/frny.org\/question-of-the-month.php", "url_uid": "1104373162516", "click_count": 14 }, �{ "url": "http:\/\/frny.org\/training\/multisport.php", "url_uid": "1104373162508", "click_count": 2 }, { "url": "http:\/\/library.constantcontact.com\/doc202\/1101657017564\/doc\/XfTTYCc6p91mcl07.pdf", "url_uid": "1104373162515", "click_count": 25 }, { "url": "http:\/\/running.about.com\/od\/commonrunninginjuries\/a\/shinsplints.htm", "url_uid": "1104373162510", "click_count": 0 }, { "url": "http:\/\/running.about.com\/od\/faqsforbeginners\/f\/avoidbounce.htm", "url_uid": "1104373162512", "click_count": 1 }, { "url": "http:\/\/www.amsterdamalehouse.com\/", "url_uid": "1104373162509", "click_count": 0 }, { "url": "http:\/\/www.facebook.com\/home.php?sk=fl_586975154934#%21\/group.php?gid=6727077899", "url_uid": "1104373162507", "click_count": 5 }, { "url": "https:\/\/docs.google.com\/viewer?a=v&pid=explorer&chrome=true&srcid=0B3nqOUpNgGPgNzdkNz A4MWQtZWE0My00OTM5LTgzNjctZTYwMjYxNDEzOWFj&hl=en&authkey=CLuqgY4M", "url_uid": "1104274186702", "click_count": 13 }, { "url": "https:\/\/spreadsheets.google.com\/viewform?formkey=dEUwanhYSXhNU0RWWVpDNlNPMjA1cUE6MQ", "url_uid": "1104373162506", "click_count": 1 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY FEBRUARY NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=S7Mhi1WGUFY&c=3&r=1" }; FEBRUARY 2011 Volume XXVIII Issue 2 The winter months, with their short days and uncooperative weather, can be a hard time to maintain the training plan you’ve created, especially if you’re training for a spring marathon. There are a million reasons to not get that long run in, but if you’re doing it right, you’ve got at least one really good reason that gets you to stick to your plan, even in the cold, even in the dark, even in the �snow.    It can also be difficult sometimes to believe in your training plan. Even if you’re perfect at following it (and, really, who is?), it is to doubt that your plan is going yield the results you are seeking, whether that is weight loss, a personal best, completing a new distance, or simply fighting off the winter doldrums. When we take a leap of faith and stick to the plan, like our coaches, veteran runners, friends and mentors tell us to, truly great things can happen.  As an organization, Front Runners will better meet its mission by sticking to a plan, too, which is why I’m pleased to share with you the 2011 budget. A budget allows us as a team to articulate our priorities, which include grants and scholarships for athletic events, charitable giving in the LGBT community, multisport participation, the annual Gay and Lesbian Pride Run, out of town racing as a club, coaching, and events that bring us together as a team, like the Variety Show and Awards Night.   I feel lucky to have a club to buoy my running efforts.  At Front Runners, you can find people with whom to do your long runs - just join the FRNY long run email list to get weekly updates. It’s nice to see familiar faces at the armory track every Tuesday and Thursday, and getting a Facebook wall post or an email message from a teammate to make sure you’re going to be there is a surefire motivator. Indoor spinning doesn’t seem so tedious when you are doing it with 20 of your teammates pulling for you at the Long Island City Y.   So when you’re not sure why you’re getting up so early (or staying up so late) to get your workout in, call on your friends and teammates to help you through. Have faith in your plan and in yourself.   Wishing you all the best,Megan Jenkins Upcoming Events FRNY’s Wild Women Wednesday--the Fun Run dedicated to the Ladies of FRNY--is tomorrow, February 2!  The Fun Run will be followed by good cheer at Amsterdam Ale House (Amsterdam Ave @ 76th St).  Contact Sandi Rowe for more information.   For the February First Friday social we’re having two events in one night, February 4!  The evening will start at 6pm at The AIDS Service Center (ASC -- 41 East 11th St. between Broadway and University Place).  ASC will be unveiling the Front Runner New York Wellness Room in honor of our $25,000 contribution.  Light snacks, soft drinks and wine will be served.  The party continues at Desire (45 West 8th St, between 5th and 6th Aves.) at 8pm. Happy specials include $6 for any beer, house wine or well drinks and $8 Long Island Iced Teas until 11pm. The kitchen is open till midnight. Contact the social committee for more information. Janice Jabido - by Fred Pfaff Determined Grace   Janice Jabido manages courtroom career, marathon training, growing family and demanding volunteer commitments without a hitch or a bitch. The grace is an acquired choice. "Janice Jabido represents the potential that every lesbian woman has at this time," says teammate Michele Comerford. "The ability to be educated, to have a challenging career, to enjoy running, to have great friends, to have a wife, and to be a mother."Translation: High-intensity patent litigation, marathon training, racing agenda, two-year-old, and race captain reporting.Yet while she’s earned a kind of pinnacle, Jabido, 36, is the last to show it. Self-possessed but not self-obsessed, the self-described scrappy tomboy doesn’t announce herself. You have to get up close, feel her face smile, let the story unfold. For Jabido, joy comes in surprise and grace comes by choice.Growing up in Piscataway, NJ the middle child of Filipino parents, Jabido never dreamed she’d be anyone’s role model, let alone lesbian runner mothers. Haunted by "an innate fear that I’d be a failure in life," she attacked her schoolwork and sports, winning honors in science, soccer and swimming. When she got to Tulane in New Orleans, 1,200 miles from home, she got confronted with girls’ girls on the soccer team and recoiled. "I was homophobic," she says, "and any kind of way I could put down lesbians I did."But the magnet had started to pull. By junior year, her eyes were wandering where her mind wouldn’t. She heard an attractive woman thought she was cute. When she was asked, "Are you gay?" she said yes, to her own amazement. The fling was short but the transformation was started. "It wasn’t all roses all of a sudden," she says. "It took me a while to start to admit it; I was bisexual for a while."The students at Tulane didn’t make it any easier. She started hearing whispers around her on campus-"Psst, Janice plays for the other team"-then the school paper ran an article claiming that admitting gay students (among other types of so-called derelicts) was diminishing the university. So Jabido abandoned her uncertain friends and found acceptance in New Orleans nightlife. She dyed her hair blonde; DJ’d for parties along the East Coast at night, and slept through part of the day. Until, that is, her thesis advisor called an emergency meeting. She was way behind schedule on research and writing, he noted, and she wouldn’t graduate without her thesis done. She sensed her parents wouldn’t pay for extra semesters, and she’d seen enough kids carted out off dance floors by EMTs to know "this is not my life."Her pendulum swung fast. She finished her thesis and marched off to Super Cuts to prep for family pictures at graduation. "My hair was so weak from all the dying so I told the woman, ’Cut off everything colored," she recalls. "I’d tried to restore it with blue-black dye but I ended up with a bluish buzz cut. My parents were just happy I had dark hair again."She graduated and started dating again- male cowboy types interspersed �between women-and took an engineering job with a coffee company. Seven years into it, she felt a pull toward something different and ended up in Tulane Law School. While dating one of the cowboys, she befriended a longhaired Latina brunette named Michelle who was "all the things in a girl that I’m not."Bye, ’bye boys. Mom and Dad, uh...On New Years Eve 2004, the friends reconnected at a New Years Eve party in Manhattan. They started hanging out and then dating soon after they got back to New Orleans. And there went all the safe plans. The two were enjoying each other’s company and just "having fun" with things.Then Hurricane Katrina hit while they were on vacation in Chicago for a Saints-Bears preseason football game. They ended up staying four months, living first in the hotel Michelle worked for and then in University of Chicago housing when Janice arranged a transfer to its law school. When they got back to New Orleans, there were Humvees with armed guards outside their flooded homes. So the couple shared the garage apartment of a friend’s three-bedroom house with as many as five other roommates-and their three dogs (a Maltese, a Yorkie and a mix)-at a time.It was during this time that running took Janice by surprise. She’d been a team sports standout who "didn’t run if I didn’t have to." Her rugby coach didn’t want her running more than three miles because she was a "finisher" supplying a burst of speed to get over the goal line. It showed. "A couple months into starting to run as exercise, I remember excitedly telling a friend I was able to do two miles before I got kicked off the treadmill for the 30-minute limit," Jabido says. "I was so disappointed when she told me I wasn’t exactly a speed demon.’"But she kept at it and added spinning to her schedule. When friends goaded her into entering an event rather than just going to the gym, it felt only natural to her to sign up for a triathlon as her first race. "I burned it in the swim because I knew I could swim fast and then it felt so great to go fast on the bike," Jabido recalls. "I got to the 5k run and had to walk parts of it. Suddenly the people passing me have their ages on their calves-55, 60, 65. I’m like, ’Whoa, what’s happening here?’"So when she came to New York in October 2006, she had the Tritons in mind. When she was counseled to run with Front Runners through the winter, she thought, "ok, I’ll improve my running." She didn’t expect to fall in love. Almost immediately, she prized the low-fuss nature of running, and she started improving. "I was like, ’This is great, I’m actually good at something!" she says. "My running just snowballed from there."Before long, she was hitting a string of PRs at various distances. In the 5 mile race, she went from a 56:52 (11:22 pace) in the 2007 Pride Run to a 40:46 (8:09 pace) in the Team Championships two months later-yes, a 16-minute PR-and followed up with a 39:39 (7:55 pace) in the Fred Lebow 5 miler five months later. Months later, she ran a 5:53 1500 m at the track. She soon asked Michelle to marry her, and she was nearly six months along with their son, Aiden, when they said their vows at Riverside Church. "Our friends got to check off all the boxes at once," she jokes now. "They’ve been to an interracial shotgun wedding in a church.""Negative energy just doesn’t compute"Coming back to running after having Aiden was tough at first. She did her first NYC marathon just 10 months after delivering Aiden (now two), running a 4:29 in New York in 2009 - 50 minutes faster than her first marathon in 2006. She answered that with a 25-minute marathon PR in New York this past November. Her 4:04 in 2010 had a big learning to it. She was on pace to run a 3:45 to qualify for Boston when her legs started giving out at mile 18 on First Avenue. By the time she hit Central Park, she was hobbling a 12-minute mile. She looked so spent that former-teammate Audra Farrell sprinted from behind the water station to her side."I’m a problem solver, I try to fix things," Jabido says. "Running and cramping, I’m thinking, ’try gel’ then ’try water’ then ’try Gatorade.’ I wanted Audra to tell me the golden way to stop hurting, and she said, ’It’s gonna hurt, you just have to run through it. You know this part of the course. Now go do it.’ That’s all I needed to hear. I jumped back toward my pace with a 10-, then a 9-minute mile."The biggest thing I learned is, everybody hurts at that point in a marathon," she says. "My mentality going in was that I was trained to point where I should be able to race a PR being mildly uncomfortable. I didn’t know that it hurts to race your PR."She aims to apply that in the Boston Marathon in April, where she’s running on a sponsor’s invite. "My goal is to qualify for Boston at Boston," she says a little sheepishly. "At least then I can say I qualified to be there."Jabido tells all this with a self-ease that came as a matter of choice. "Negative energy just doesn’t compute for me," she says. "Someone once told me that I can’t control what happens in life, only how I react to it. It just clicked one day. Somehow I just realized I was happy and the negative stuff in lot of people’s lives just doesn’t get me anywhere."That upbeat attitude is a gift to FRNY. Jabido figures her life got a new horizon in joining the club, and she gives it back every chance she gets-from her position as a second-term race captain to being one to cut pace and run with beginners or whoever needs support."Race captain might be the most unforgiving job in the club," says president Megan Jenkins. "People get upset all the time because their achievement wasn’t noted in the Front Runner Gram. Janice fields dozens of urgent requests with grace, and she immediately got the new race captains on pace with the system.""She’s real, she’s funny, and she’s honest," says teammate Sandi Rowe, who does a lot of long runs with Jabido. "I can share things with her that I wouldn’t tell anyone else, and I’ll never get a bullshit response. That’s especially important when we’re trying to laugh at the pain on a long run."Jabido can say the same about running. The sport she �used to avoid has become her grounding mechanism. "Running is so therapeutic for me, it’s ridiculous," she says. "It’s my chance to be competitive, reflect on myself, get into my own head, and take a break from life."And she can say the same about FRNY. The kind of group she used to avoid has become her base of support. "Moving to New York was hard for me," she says. "Michelle is a very politically active person, and she needed me to be comfortable for us to be out. Front Runners enabled me to be comfortable. I was able to find a community of people I had things in common with, I could find support in the group, and I could see that it’s just another facet of my life-being gay doesn’t define me, it’s just one wonderful part of me that makes me who I am.’"  Your 2011 Out-of-Town Race Coordinators FRNY’s Out-of-Town Race Coordinators organize the club around four races each year that give the club the chance to explore new ground.  The club points system awards 10 points for each of these races, with a maximum of 30 points.   Your 2011 Coordinators are: After a pitiably disastrous three year high school track career running relatively short races such as the 110 high and 330 low hurdles and the 440 yard dash,Tim Guscott took a 22 year break before discovering that his real aptitude was for somewhat longer distances. Since joining FRNY in 2006, he has run 159 races ranging from 800m at the Armory to 50 miles in Hagarstown MD. Rachel "RayK" Kliegman has been running since her parents signed her up for the Dinosaur Dash, a one mile race that she completed in 12 minutes at age 4 1/2. Since joining Frontrunners in 2008, RayK has realized the joy of running with teammates who continue to challenge her and support her running.  Ned Russell joined Front Runners last year after moving to New York from Hong Kong. He has been a distance runner since High School but only ran his first marathon in Virginia Beach last year. He enjoys training with the club and looks forward to becoming more involved this year - especially helping to organise a successful slate of Out of Town Races. You can usually find Ned at Saturday fun runs and Monday night swimming. He plans to run the Cincinnati and Chicago marathons this year and hopes to train for his first triathlon. by Kelsey LouieWhich Part of My Foot Should I Land on When Running?   Most runners are heel strikers, but most sprinters run landing on their toes. Forefoot strikers are in the minority, by far. So, which is best? There are advantages to each. Heel StrikersMost of us heel strikers by design so we can pronate as we roll through our stride, which is a natural cushioning bio-mechanic. Being a heel striker stretches the calf muscles and puts less stress on calf muscles and the Achilles tendon.  But, it contributes to over-striding and slower running caused by the braking action.  If you land on your heels, you are stopping your forward momentum and causing undue stress on your knees.  Overstriding and braking wastes energy and may cause injury. Forefoot or Toe StrikersA forefoot strike limits pronation, thus denying you one of nature’s cushions, so it is recommended that forefoot strikers wear cushioning shoes.  Being a forefoot or toe striker places less stress on knees and ankles, causes a reduced stride and contributes to better form, and faster running, However, it keeps the calf muscles contracted, contributing to shin splints, Achilles tendinitis, and muscle pulls.  A forefoot strike generates more power, thus enabling faster running, but isn’t as efficient as heel or mid-foot striking. That’s why sprinters always "run on their toes."  Few marathoners are forefoot strikers.  Landing on your toes causes your calves to do too much work, which can lead to shin splints. Running on your toes can also lead to bouncing, which is an inefficient way to run. Mid-foot StrikersBeing a mid-foot striker gives you better shock absorption due to a bent-leg and less stress on calf muscles, Achilles tendon, IT band than toe-strike.  On the other hand, it places more stress on the calf muscles and Achilles tendon.  A mid-foot strike is a good compromise between running efficiency and injury risk. Foot strike is only one factor that determines how fast you can run over any distance. Generally, the longer the distance, the less important the power of forefoot striking is and the more important is the efficiency of heel/mid-foot striking. If there is one thing you change in your running, don’t focus on your foot strike, but rather on where your feet land relative to your body.  For example, being a heel striker isn’t necessarily bad because you land on your heel, but if you are over-reaching and throwing your foot out in front of you, then it can be problematic.  Also, your foot strike should change based on the type running you are doing, i.e., sprinting vs. long-distance running.By Zander Ross These days man knows the price of everything and the value of nothing. Let’s just say that sometimes we in the world of abundance take small things for granted. It takes stepping outside the box to appreciate the value of small things. Richard Ervais brought some of his running buddies, two men and two women, originally from the Philippines now working in Saudi, to our latest marathon in Dubai - all of them trying for their best time at 26.2 - for some their longest run ever. Richard asked me to bring a box of Roctane, a form of Gu, for his runners who never experimented with this. Jerry at Urban Athletics graciously gave me a nice discount simply for being a Front Runner. (Take note: if you need running gear, tell him you’re with FRNY and, voil?, discount!) They all ran incredible times, including a BQ from one of the women. And, as novice marathoners! Richard gave them good instructions, which they followed exactly. �After the race I heard repeatedly how good the Roctane made them feel and how much energy it gave them.  Psychological? Maybe! But the point here is for you, if you’ve never tried any of these gels, to go ahead and experiment to see what effects they have-preferably before you run an important race. Let me give you a few brands to check out: Roctane, by the guys who make Gu. I find Roctane a little more tolerable, thinner, less sweet and a more pleasant taste. At only 100 calories, it gives a good punch with 25g of carbs, and only 5g of sugar, and the best, 55mg of potassium. It is recommended to take one 15 minutes before the race, and one every 45 minutes after. Gu, thicker and sweeter, is sometimes a bit tough to swallow while running. Hammer Gel, one of Tim’s favorites, at 90 calories, it gives you 22g of carbs, only 2g of sugars and 20mg of potassium. I also think Hammer Gel is a good gel easy to ingest, easy on the stomach.  Finally, Power Bar Gel, hmm ... not my fave at all. At 110-120calories, this gel contains some fat in some of the flavors, 200mg of sodium, 28g of carbs, no protein and 10g of sugar. Remember: "One second on the lips, a lifetime on the hips!" I find it too sweet, and a big amount of gel, when most of the others are about 1.1oz, Power Bar Gel is 1.44oz .... HUGE! Let’s learn from Carie, Sally, John and Eduardo’s experience in running their incredible times at the Standard Charter Dubai Marathon. Remember a small, insignificant gel, the words of an experienced runner, a source of energy, inspiration and hope, and let us not take small things for granted in the future. All five demonstrate that experience and good instructions are the keys to success. That’s all for this time my fellow runners, and as always remember: Trip a KenyanBeat a KenyanBE a Kenyan WELCOME TO OUR FAMILY Jillian Ternosky - By Sandi Rowe Member since January 5, 2011What brought you to Front Runners?After 6 years, I wanted to have a sense of community here in NYC. I think I’ve finally found it. :)When did you start running?I started seriously running 2 years ago. (Why didn’t anyone tell me it’s addicting?!)What is your favorite distance or race?My favorite distance is SHORT! 100m anyone?! In all seriousness, since running my first marathon last year, I’m kinda hooked! I can’t wait to do it again!What is/are your running goal(s) for 2011?My goal for 2011 is to run a half marathon around 1:45ish and to run a marathon in 3:50ish.What is your favorite post-run/workout treat?I love sweets. Chocolate. candy. anything. if it’s sweet, I will eat it. Peanut Butter M&M’s are my kryptonite.What is your relationship status?single. single. and oh yes, single.How do you spend your days?I listen to music ALL DAY. it’s my job. Someone’s gotta do it! And then I’m usually drinking wine by night.Besides running, what else do you like to do for fun?CONCERTS! I go to shows as much as possible. I love live music. It’s my passion. I’m always looking for concert buddies. Any takers?!Some of the girls pass the time during longer runs by playing games. One such game is "Two Truths and a Lie". It’s your turn:I hate cats.I don’t own a TV.I mowed lawns for 6 years. Disney Marathon and Half-Marathon - Dane Grams and Timmy WilsonWho knew the Disney Marathon Weekend could be such a Gay Extravaganza? A few weeks ago Dane Grams & Timmy Wilson embarked on their annual winter marathon weekend.  Here they share a little insight on running Disney. Timmy: "Once again, Dane Grams and I were looking for a January marathon in a warm, flat, gay location and we decided that Walt Disney World in Orlando, Florida fit the bill!  Our other partners in crime included Daniel Guralnick and Tim Guscott.  Special guest appearances included Beth Strickland and Dane’s mom! Dane:  "Timmy and I arrived late Thursday night and were whisked away onto the Disney Property via our complimentary hotel shuttle--The Disney Express.  Tres chic!  We stayed at the economically priced Disney All Star Sport Resort (half the price of our clothing optional outpost in pheonix last year).  But it did have lots of gigantic fake sports paraphernalia around, if you’re into that.  And Timmy was I can assure you." "First thing Friday morning, we ran to the expo to pick up our bibs and shit.  We ended up running four miles, too much, mostly on a highway.  We decided we wanted to stop at McDonalds for breakfast--but we feared that they switched over to lunch at 10:30am...so we bolted.  I never saw Timmy run so fast...my god.  We made it though.  And upon returning to our hotel, there was a text message from Beth-’did I see you guys running dow the highway?’  Hysterical." Timmy:  "On Friday, Dane and I explored Epcot with his mom and some of her friends.  I felt like I was hanging out w/ the Golden Girls (with Dane as Sophia).  Epcot is great.  I loved seeing what people in the early 80’s thought 2005 would be like." "Saturday was the Half Marathon which Beth, Daniel, Tim and Dane ran.  Running the ? that day and full marathon on Sunday is what’s called "The Goofy Challenge".  I call it f’ing crazy.  Tomato, Tomahto." Dane:  "We were all up at 3:30am--and Timmy slept in.  I call it lazy." Timmy:  "Sunday’s Marathon was fantastic!  It starts at some ungodly hour like 5:30am, but despite that early start time, lots of people are out to cheer you on as you run through all 4 Disney parks.  That includes pretty much every Disney character you can think of.  I was hoping to get a picture w/ a cute Disney Prince along the way, but they were all a bit rotted!  I’m going to have a word with their casting department.  But Dane’s mom and friends were great support �at mile 21--although for a minute I thought they were the wicked step sisters." Dane:  "In all seriousness, it was an amazing race.  One of the most fun and best organized I have run.  We are almost certain we are doing it again next year!" Timmy:  "We spent Sunday afternoon drinking by the pool and freaking out straight tourists with my relatively scandalous swimsuit.  Though in my defense, it wouldn’t even raise an eyebrow on Fire Island." Dane: "Girl, there were children.  They had a security guard assigned to the pool area." Timmy: "If you run the full marathon, you get a free entry into any single Disney Park on the Monday after the race.  Ever the smart shoppers, Dane and I took advantage of this offer and visited Disney Studios (formerly MGM Studios) and took in the abbreviated Disney shows and rode pretty much all the rides (including Tower of Terror twice!).  That night we had a fancy Sushi Dinner at the nearby Westin hotel and ran into Rachel Kliegman and her mom!  It’s a small world after all..."The End.  New Shoes by Jonathan Warner click to view larger Wintertime is base training time for triathletes!  Use February to build an aerobic base, do strength training, and perfect your technique in the pool and on the track.  Focusing on these disciplines now can pay major dividends when race season -- it’ll be here sooner than you think!   Base Training: Keep running, but slow it down! Extended aerobic (versus anaerobic) activity trains your body to improve oxygen transport and increases the efficiency of your muscles’ energy utilization. Our monthly 2-hour spin workouts are also an excellent opportunity for a slow aerobic workout.  So are the long runs, check the calendar for the club schedule.   Work on Technique:  Feel like you could use some pointers in the pool?  Join Koach Kent at our Monday night swim workouts for some tips on how to improve the efficiency of our stroke.  Utilize Tuesday/Thursday night track workouts with Kelsey to perfect your form on foot.  Be careful not to increase volume and intensity at the same time, or too quickly.  Talk to a coach before changing your training plan.   Strength Training:  Hit the gym!  The most effective type of strength training program for a triathlete incorporates a single, very high intensity set for each muscle group. This stimulates the desired strength increase without building huge muscles or using up too much time or energy that we need for swimming, cycling, and running.  Do this the day before an active recovery day.   For more information on workouts, races, or a bit of motivation, e-mail Mike or Rachel at multisport@frny.org. FRNY BOARD MEETING MINUTES January 10, 2011 Click here for the minutes from the meeting of the FRNY board on January 10, 2011. The next meeting will be next February 7, 2011 starting at 7pm at the home of Andrew Butler: 327 St Nicholas #3J @ 127th Street. Please RSVP to mbjenkins@gmail.com if you plan on attending. In This Issue The Starting LineUpcoming EventsProfile of the MonthOut of Town Race Coordinators!Koach’s KornerGadgets n’ GearWelcome To Our FamilyAround the WorldNew ShoesMulti-SportFRNY Board Meeting MinutesDecember BirthdaysWelcome MatKitchen TalkAbout the Next MileQuestion of the MonthSupport FRNYColumnists February Birthdays Tom Malcolm 2/1 Benjamin Milligan 2/1 Harris Mylonas 2/2 Richard Platt 2/2 Edward Kennelly 2/8 Les James 2/9 Matthew Howe 2/10 Robert Raimo 2/10 Ethan Hanabury 2/11 Gregg Hansbury  2/11 Hubert Comtois 2/13 Richard Joers 2/13 Thomas            Wu 2/14 Steven Yeary 2/14 Diane Lowy 2/15 Da Ping Luo 2/15 Bridget O’Driscoll 2/15 Matt Pych 2/15 Kevin Smith 2/15 Scott Gfell 2/16 Andrew MacPhail 2/16 Lenore Beaky 2/17 �Patrick Guilfoyle 2/17 David Swinarski 2/17 Robert Burns 2/21 Joseph Gutleber 2/21 Dennis Bodden 2/22 Benjamin Corbett 2/23 Bernie Janelle 2/23 Nathaniel John-Grose 2/23 Thomas Jones 2/24 TJ Storch 2/24 Gabriel Benroth 2/26 Kimberly Greenberg 2/26 Mark Nelson 2/27 Sang In Woo 2/27 Naomi Starr 2/28   Welcome Mat (New in the Month of January/February) Jillian Ternosky Keith Davis Daniel Randolph Scott Fitzgerald Ashley Marsh Thomas Hammer Michael McCutcheon John Tobin Brigitte Paulick Susie Conwell Tim Poulin Danny Lin Frederick Sheedy Laura Levenstein Giordano Fusco Richard Johnson Tomer Benyair Mark Liu Benjamin Wymer Benjamin Crumley Joseph            Baker Ian Fisher David Gibbs Scott Rubman Giovanny Leon Kitchen Talkrecipe of the month by Chris Stoia Dill and Lime Fish Burgers Burger Ingredients 8 oz. boneless fish fillet, perch, sole, flounder etc.3 scallions, chopped1 tablespoon fresh dill2 teaspoons fresh lime zest1 tablespoon lime juicepinch salt & ground pepper1 egg, beatenvegetable oil, for cooking Dressing Ingredients 1/4 cup low fat mayonnaise1/4 Greek yogurt2 teaspoons capers 1. For dressing, combine mayo, yogurt and capers.  Refrigerate until ready to serve. 2. Process fish in processor until smooth.  Stir in scallions, dill, lime zest and juice, salt, pepper and egg.  Make 4 patties about 1/2" thick. 3. Heat oil in frying pan and cook patties 2-3 minutes on each side. Serve hot with dressing. The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org  Board Of Directors Megan Jenkins President president@frny.org  Dave Lin Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees PhotographyTed Paszek BreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetTBD DesignKatrina AmaroJohn MacConnellSandi Rowe  Annual Report Megan Jenkins, co-chairSeth Richardson, co-chairDavid LinDa Ping LuoAnthony NgSandi Rowe Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon TBD MembershipDa Ping �LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org Pride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Question of the MonthWho is your favorite track star?Usain BoltFlo JoCarl LewisJessie OwensKelsey LouieSomeone else?Click here to answer  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Jonathan Warner Dane Grams and Timmy Wilson Chris Stoia Kelsey Louie Zander Ross Sandi Rowe Rachel Cutler Janice and Fred Pfaff � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY FEBRUARY NEWSLETTER_1104346086165.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/e84fd38100bd03a4159529fdefe0f61f.pdf 28e86ff618b7d241cdaf207ec69c0399 PDF Text Text �{ "id": "1104029869970", "name": "FRNY JAN’11 NEWSLETTER", "subject": "FRNY JANUARY NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2010-12-05T18:22:02.838Z", "modified_date": "2011-01-05T17:31:20.314Z", "last_run_date": "2011-01-05T17:31:20.223Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-JANUARY-NEWSLETTER.html?soid=1101657017564&ai d=ED7E8hXC4H8", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": true, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "Ansonia Station", "address_line_2": "PO BOX 230087", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 723, "opens": 361, "clicks": 29, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" }, { "id": "25" } ], "click_through_details": [ { "url": "http:\/\/library.constantcontact.com\/doc202\/1101657017564\/doc\/ynpYwYyMiKUP5XkG.pdf", "url_uid": "1104197601409", "click_count": 25 }, { "url": "http:\/\/www.youtube.com\/watch?v=6yBx8hanu5I", "url_uid": "1103923581207", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-awards_night_2011", "url_uid": "1104048629848", "click_count": 5 �}, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY JANUARY NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=ED7E8hXC4H8&c=3&r=1" }; JANUARY 2011 Volume XXVIII Issue 1 While the start of the new year is traditionally a time to talk about clean slates and new beginnings, I want to reflect here on the strong foundation on which Front Runners New York will be building its 2011 accomplishments. When embarking on a new running goal - whether it’s a faster pace, a series of events, or a new distance - starting with a strong fitness base is key to success. Base building, or the training you do to prepare your body for the building work of going faster, further or longer, is the foundation on which successful training is built.I feel fortunate that, as I begin my term as president, the club is building on a strong base. We are in a secure position financially, in the community, and in our internal structures. It is a new year - and a new FRNY board - but we are not starting from scratch; rather, we are building on a long history of runners supporting one another on the road and in life.I hope you will take advantage of FRNY’s several excellent running programs that can help you build your base. Our weekly fun runs continue on Saturdays and Wednesdays in Central Park, and Tuesdays in Brooklyn all year round. Also, it’s not too late to join the workouts in the Armory. We work out together Tuesdays and Thursdays at 8 PM, and the pay-as-you-go Armory fee is $15 per session. Contact Mens Vice President, Dave Lin at men@frny.org for more info. Long run training will start soon, too. Tune the weekly Front Runner Gram for more information.Meet new friends or connect with old ones at FRNY social events, so that we can all support one another in achieving our goals. January 7 is FRNY’s monthly First Friday happy hour; we will convene at 6:30 at Industry Bar. On January 8 we will meet the 2011 board at the annual President’s Breakfast at Rutgers after the fun run. On January 15, Rachel Cutler has arranged for the Brooklyn Bike Shop to talk about purchasing and maintaining bicycles.FInally, if you are looking for motivation to meet your running goals, join us for FRNY Awards Night, January 22, 2011 (Click here to purchase tickets) at Union Theological. The evening includes food, drink, inspirational videos by Katrina Amaro, and celebration of the achievements of our members. It is a night not to be missed.Happy New Year! Wishing you the best of times in 2011,Megan Jenkins Zander Ross - by Mark Mascolini Matters of the HeartWhen he was just a little boy, teasing newspaper boats down a gully in Buenos Aires, Zander Ross could not have imagined he’d one day be flying solo on West End Avenue, penning a monthly sports apparel column, or chatting up Kofi Annan. But he’s done all that, and more, including running 80 marathons. And running a marathon a month since November 2006. And running four marathons in 2 weeks in 2010. And running marathons on 7 continents (yes, that includes Antarctica). And running a 50-mile race that started with 15 miles of rock-strewn cliffs and declivities. "The downhills were so steep, we had to hold onto trees," Zander says of his JFK 50M with Tim Guscott and Richard White. Rocky obstacles proved so prolific and random that they reminded him of Whac-a-Mole.But Zander persevered, as he has in a life Whac-a-Moley with misadventure, and early tragedy. His father died when he was 10 and his mother when he was 18. His closest school chum -- and early crush --drowned when his ship sank in the Falklands War. Zander saw two long and rich partnerships devolve to acrid ends.Though he’s lived in LA, Paris, and Rio, Zander came out in another homo hotbed--Billings, Montana. What was a nice boy from Buenos Aires doing in Billings? Zander’s sister Patty lived in Boulder, Colorado. Looking to start life afresh in his early 20s, he moved in with her, then headed to Montana when Patty’s father-in-law offered him a job there at Montgomery Ward. Before he could start, he found another spot, at Yellowstone Country Club, where he washed dishes, fried eggs, waited tables, tended bar, learned English, learned to drive (in a pushbutton-shift Plymouth Valiant), and fell in love with his boss, Dan.That liaison survived--and indeed grew stronger after--an episode of infidelity Dan perpetrated at year 9. But it didn’t survive Dan’s decision to split at year 15. Returning to their Brooklyn apartment after a flight, Zander found his key no longer fit �the lock to the door, or to Dan’s heart. Dan opened the door, told Zander he’d changed the locks, and asked him to leave because Dan’s new boyfriend was about to visit. Anticipating the breakup, Zander had already rented his first Manhattan apartment. He slept there that night with his carry-on as a pillow and his flight attendant jacket as a blanket.But 28 days later, the plucky Ross was on the rebound. He moved in with his next mate a month after that and still calls Randy "the love of my life." He was "the most awesome man I’ve ever met," Zander confides. "He gave me the best 10 years of my life. But I know that I will find love again."An episode from Zander’s 10-year tryst with Randy--and the reason for its dissolution--bespeak the quality pals cite most in explaining why they cherish Zander’s friendship: he always puts the other person first. Living the high life in LA--a house in Hermosa Beach, two flashy cars, a zippy moped--Zander felt Randy’s high-pressure job was heading him toward a heart attack, a fate suffered by both Randy’s parents."Why don’t we downsize," Zander proposed. "Why don’t we sell everything and move someplace where it’s less expensive? Save your money for the future," he told Randy, "and we’ll try to live on my salary." They did, moving to a Paris flat so petite they didn’t need the remote control to change TV channels--they just stuck out a finger. Later they moved to a bigger place, then on to Rio, where Randy shed his workaday woes, cruised Ipanema, and built his body: "He became a 49-year-old Chelsea boy," Zander recalls. "He had muscles everywhere."But it didn’t last, because Randy’s love of the good life evolved to love of self. "Randy became narcissistic and he put me in second place," Zander says, "and I always put my partners in first place." Returning to New York, Zander spent the next 2 years crying himself to sleep on any night when he didn’t get there with a few glasses of wine. "The years after leaving Randy were a rough time," Zander admits. If you’re sick, you can do things to help you recover, "but matters of the heart, you can take nothing for it." It’s been 5 years, and it’s taken him that long to get over it.A big ingredient in that recovery was rejoining Front Runners. Zander first found the club about 25 years ago, but he joined then mostly for the social amenities. He didn’t even consider himself a runner, but that changed on Miami Beach two decades ago. The inspiration came from a rich legacy left by his father, not a pot of pesos, but a predisposition to high cholesterol. When Zander’s doctor advised him to start exercising, he didn’t know where to begin. But tautly gleaming boardwalk joggers moved him to give running a try.Without real running shoes, wearing cargo shorts and a polo shirt, he headed up the beach and didn’t stop for 45 minutes. Some debut. Zander returned to his hotel with sopping shorts and shirt, but also with the discovery that he loved running. It took him a year and a half to prepare--physically and mentally--for his first marathon, which he ran in San Francisco in the early 90s."I was thrilled," he recalls. "I came back to New York, I was really excited, I lost tons of weight." Did he have any notion then that marathoning would become such a big part of his life? "Noooo," he laughs. "I had no idea!" Zander credits FRNY not only for helping heal the wounds Randy left, but also for his dedication to distance racing. And Front Runner Richard Ervais played a big part in both.Richard and Zander met at a club breakfast in the summer of 2006. When Richard mentioned a planned trip to Santiago, Zander replied that he loved Santiago and suggested he go along for the ride. Zander’s impulsive proposal marked the start of a long two-for-the-road fraternity that soon had a singular focus: running marathons. Richard had tried for 12 marathons in 12 months, but at month 8 he crashed his motorcycle and broke his foot. Zander began his current marathon-a-month streak at the 2006 Philadelphia race, coincidentally the first 26-miler of FRNY’s third marathoning musketeer, Tim Guscott.With one of those marathon partners or the other--and sometimes alone--Zander has tested himself at 26.2 miles from Istanbul, Reykjavik, and Kigali--to Albany, Duluth, and the Poconos. And getting to the starting line has been half the fun. Richard recalls the time he flew from Munich to JFK to meet Zander for a trip to the Montreal marathon. Disdaining the thought of driving a rental car, Zander cabbed the duo to La Guardia, where they got the last two seats on a New York-Chicago-Montreal route. But bad weather intervened and the Chicago flight ended up in St. Louis. So they rented a car after all, drove all night to Chicago, still couldn’t get a flight, and drove another 18 hours to Montreal."Zander finished with a great time," Richard reports, "but he ended up in the medical tent getting IV fluids and only perked up when he noticed the gorgeous French-Canadian doctor treating him." Because the intrepid couple raced so many miles together--and shared an apartment for a time--many Front Runners take them to be life partners. But they’re partners only in megamile odysseys. To clarify this ongoing alliance, Zander calls them "the un-couple."Most mortals may surmise that running monthly megaraces takes a withering toll on muscle and bone. Zander has twice had surgery for severed medial menisci. But both injuries predate his marathon streak. Since churning out one marathon (or more) a month, he has remained remarkably injury free. "I have strong leg muscles," Zander offers. But, really, how does he avoid patellar ruination? Now, in an FRNY newsletter exclusive, he divulges his five-point formula:1. Take an ice bath immediately after racing2. Have a little something to eat3. Get outside and walk for at least 3 hours4. Take the next day off5. On the following day, run 5 or 6 milesNot only has Zander sidestepped serious injury during his marathon streak, he’s getting faster. His marathon PR stands at 3:21:12, set in 2009 on a sultry Australian �Gold Coast course. Now he’s aiming for a 3:19. No knowledgeable Zander watcher doubts he could run faster than that. Club coach Kelsey Louie tells him, "Stop this insanity and I’ll train you for a 3:10!"Zander’s job facilitates his globe-trotting marathon itinerary. As a veteran flight attendant for American Airlines, he can usually wangle standby tickets to many a port-of-call. He applied for the job at the suggestion of a friend, went on a lettuce diet to make the weight limit, and wowed his interlocutors with trademark Zanderian savoir-faire and a facility for Romance languages. Now flying regularly as purser in first class, he’s met notables from the stately (Kofi Annan) to the studly (Jake Gyllenhaal) to the silly (Judge Judy, "a sweetheart," Zander avers). A photo gallery in Zander’s home portrays him beaming at many of these luminaries, as they serve him coffee.What does the racing future hold for FRNY’s Dionysian distance runner? First, he wants to continue the marathon-a-month streak, ideally running his 100th at the New York City Marathon. Another 50-miler, without a 15-mile Whac-a-Mole lead-in, has appeal. Perhaps a 12- or 24-hour time trial. Perchance a 100K. The ultimate lure may be the Western States 100, a quadriceps-gnashing challenge that starts with an 18,000-foot climb into frosty defiles, followed by a 23,000 foot plunge to a 106-degree desert. (Way stations include Dusty Corners, Devil’s Thumb, Rucky Chuck, and Last Chance.)Zander recounts feelings familiar to many Front Runners on his return to the club 5 years ago. Could he run as fast as everyone else? Would people wonder at his out-of-town accent? Would he fit in? The answers were yes, no, and definitively yes. Joe Plutz was the first welcoming member he met, and Reuben Danzing guided him through his first fun run.He went on to pioneer the newsletter’s Gadgets ’n Gear column, joining Hilary Lorenz, then Audra Farrell, then Emily Meyers to road-test running apparel and accoutrements provided by Urban Athletics. (Zander unspools his reviews in fetching narratives that may feature a motorcycle ride with his dad or rend readers’ hearts with the story of Hachi, the dog.) He crowned his first 12-month marathon streak with the 2007 FRNY Male Long Distance Runner Award.But what endears Zander most to his closest friends is an unfailing generosity of spirit. Richard Ervais remembers the time Zander spent every ounce of energy racing toward a fast finish in the Philadelphia marathon, urged on by Cenk Bulbul. Zander was "absolutely exhausted and looked like he was about to faint," says Richard, who nonetheless rushed his un-couple companion from finish time to a wedding reception for Richard’s sister. There Zander amped up his best boulevardier charm, "all the time," Richard suspects, "in total pain and exhaustion and absolutely not wanting to be there."Front Runner Tom Henning calls Zander "an accomplished but very humble runner" who had to be cajoled into bringing a few of his marathon medals when he talked to the high-school cross-country team Tom coaches, The Flying Dragons of the High School for Math, Science, and Engineering. Zander has joined the Dragons for many runs and inspirational recountings of his marathon adventures.Zander put his own training on the back burner last year to mentor FRNY Robert Preston. "With his patience, determination, and love for running," Preston says, "he took me under his wing and trained me for my first marathon. That was a year ago; now I’ve run four. I feel he’s with me every time I cross a finish line."Tim Guscott recalls checking into an Istanbul hotel with Zander and Richard when they noticed a knot of Italian runners flustered by an apparent impasse with the concierge. Zander eased himself into the give-and-take, brushed off his workable Italian, and sorted out the dilemma. "He completely changed these peoples’ attitudes about how their day was going," Tim says, "and it’s not an isolated incident; it’s just the most recent one I can remember." (Zander speaks Italian well enough to negotiate hotel-lobby contretemps, and he speaks Portuguese, French, and of course Spanish and English, fluently.)"I’m very, very social," Zander allows. "I can talk to anyone." Rejoining Front Runners revived the social animal that hibernated after his breakup with his second partner. "Then Richard came along, and I love Richard’s ideals of experiencing everything in life. I cherish and appreciate my friendship with my other un-boyfriends, Tim, Tom, and Preston. And now I realize I’m happy again. I love running, I love being in my apartment, I love going to work, I love all my friends." Introducing Your 2011 Race Captains Many thanks to our outgoing Race Captains: Dave Lin, Linda Paparella, and Paul Racine! Janice Jabido will be returning for her second round of captaining in 2011. Race Captains are vital-these four folks write the weekly race reports that appear in the Front Runner Gram, and they keep an eye out for racing news from NYRR. Your 2011 Captains are:Mike Grzelecki (an Aries) has been a New Yorker now for almost 20 years, since graduating from Fordham University. Running has always been an important part of his life, beginning in high school. After a brief stint working in television (at the Joan Rivers Show on West 57th Street) he worked in academic fundraising for his first ten years in NYC, and switched to teaching 7th- and 8th-grade English in 2000. "As an English major, teaching provides the perfect combination of performance and creativity, and a release for some of my manic energy. And the students are a riot. And since my school is in Brooklyn, I can commute by bike." He has always found solace in literature, writing, theatre and running. After spending a summer out in San Francisco, he re-discovered FRNY at the Brooklyn Fun Runs on Tuesday. Mike lives in Park Slope with his dog Dizzy, and his favorite place to run is in Prospect Park. He is looking forward to getting more involved with Front Runners, and running his first NYC Marathon in �2011.Janice Jabido is entering her second year as a race captain and fourth year as a Front Runner. She builds her own personal momentum from celebrating your successes and watching your growth as runners and multisport athletes. Janice has spent years training and coaching in a number of different sports, but has truly found a home of kindred spirits in Front Runners. As in the past, you have likely seen her at NYRR races and other road races, but also at the track, in the pool, spinning, cycling or struggling to push her two year-old up Cat Hill. She looks forward to digging through numbers and data trying to decipher your personal bests and triumphs over all types of challenges. Janice plans to race Ironman Lake Placid this year, so she may be pushing you to also join the multisport group. Or, she may look for you to join her in Front Runner NY’s first women’s ultra squad at RTB. Wherever you see her, you can be sure she’ll be looking out for your blue and orange to cheer you on!Michelle Nolan, known in the club as "Nolan," is now entering her fifteenth year of racing. She has been an avid runner since about the time she could tie her shoes. As a high school athlete in her home state of New Hampshire, she ran cross country, indoor track, and outdoor track. Her collegiate athletic credits include walking onto two Division I rowing teams as well as sailing for a nationally ranked university. In addition to running, she enjoys cross country skiing, water skiing, long walks on the beach, and has recently taken up surfing. In 2010 she was a member of the CAPE Relay’s 4th place open men’s team and the FRNY Ladies Tea Society Reach the Beach team.Steven P. Waldon began running in 2009, and later that year found Front Runners. A complete novice to the racing scene, he soon discovered Front Runners replete with talented runners who helped him to train and race with the team. In his first race season, 2010 started off intensely but was cut short due to injury. Always a bit of a numbers geek and not one to sit by the sidelines, he continued to follow race statistics and PR’s for fellow Front Runners. In his second year with the club, Steven is pleased to be filling the role of one of the race captains, as a natural outlet to his slightly obsessive affair with numbers. He looks forward to charting the progress of club members and seeing new PR’s in 2011. When not running, Steven can be found biking around town or shooting a game of pool. Kelsey LouieRunning in the ColdIf you’re dreading the treadmill yet again, don’t despair! Follow a few simple rules, and you can run in the winter, and maybe even enjoy it!Most importantly, allow for adjustments based on the cold weather. Your body will warm up more slowly, so start off a little slower than usual and ease into your pace more gradually. Consider getting your muscles warm while you are indoors prior to a run-hot shower, sauna, indoor exercise.Shorten your stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling, or straining muscles. You should avoid running on snow or ice when you can. When you can’t avoid it, try to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance of slipping.What to Wear:As much as 30% of your body heat is lost through your head and extremities, so wear a hat and gloves. Mittens are a good choice on colder days because your fingers will share their body heat. Consider using hand warmers on really cold days.You should dress in layers. The layer closest to your body should be made from a synthetic wicking material. This will wick the sweat away from your body, keeping you dry and warm. It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet.You should have an outer, breathable wind- and water-proof layer. This layer should protect you against wind and precipitation, but at the same time allow both heat and moisture to escape to prevent both overheating and chilling.On very cold days, you should have a middle layer made of an insulating material. This layer should continue wicking moisture away from the skin.Your legs generate a lot of heat so you don’t need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material. You may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants on extremely cold days (factoring wind chill.)Try to avoid puddles, slush, and snow when running in the winter. This will leave your feet wet and cold. Look for a running shoe with as little mesh as possible, to avoid wind and water getting to your feet. For socks, don’t wear cotton socks (in warm weather too) when running because they won’t wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of socks made of wicking fabrics.After all this, realize that you will warm up once you start running, so you should feel a little bit chilly when you start your run. A good rule of thumb is to dress as if it’s 15 degrees warmer outside than it really is.If you follow these simple rules you can run outside all winter!Koach KelseyA new year brings new running goals, new running buddies, and in this part of the world, it usually also means lots of cold weather. Whether you’re training outdoors or just walking from your apartment to the treadmill at the gym, keep your paws toasty with a good set of gloves.Everyone’s circulation is different, so consider how cold you generally find your hands get when choosing the style and weight of your gloves. Do you just want to cover your hands, or also cover up a few inches of your wrist as well? Will you tuck your gloves into the sleeves of your shirt or jacket? Also consider how your hands feel after you’ve been running for a few miles; if they still feel like blocks of ice, go for a heavier weight, but if your palms tend to sweat once you’ve warmed up, try a pair that �is sufficiently lightweight and breathable so you won’t want to remove your gloves to cool down your hands.Sport Hill InfuzionMy favorite running gloves, unisex Sport Hill Infuzion, are very simple and relatively lightweight. No bells and whistles, just grips on the palms, and a soft fleece cuff. My hands are a little chilly when I start out, and if I’m standing around before I run, I keep my gloved hands in my pockets, but my hands don’t overheat once I get going. I have to remove the gloves to text, though, and they have no clip to keep them together, or clip them to a zipper when not in use.Saucony, with the Ulti-Mitt, offers a more versatile style favored by many FrontRunner ladies. These are little a pricier but still a good value. They feature a windproof mitten cover that fits over the glove to shield your digits when you’re standing around or it’s particularly chilly, but you can fold it back to allow your fingers to breathe once you warm up. It’s also got an LED light to increase visibility. On the Ulti-Mitt II, the tips of the thumb and forefinger flip back so you can operate your smart phone or send texts without the rest of your hands freezing. And a soft cloth wipe is sewn onto the exterior of the thumb, although some folks find wiping a runny nose or sweaty brow in that position slightly awkward.Because it’s hard to have fun or focus on training when your hands are cold, it’s worth the small investment in good gloves.Happy New Year and happy winter running,Emily Meyers Las Vegas Marathon and Half-Marathon - Timmy WilsonI was looking for an out of town race to do post-NYC Marathon/pre-Christmas, and, after looking at the website for the Rock N Roll Vegas Full and ? Marathon on December 2, 2010, and seeing that the national anthem singer was listed as "Cher Impersonator," I was sold!Unfortunately I couldn’t convince any other FRNY-ers to go, despite that level of pre-race entertainment. The day before the race I went on a quick jog down the strip. While there were lots of people stumbling home from the night before (at 8am!) there were also lots of other runners who had the same idea I did.Saturday afternoon was spent at the expo. At the same convention center was the Country Western Gift Show. To this day I regret not getting that 10-gallon hat after picking up my number.After dinner at PF Changs (I picked up a free appetizer coupon at the expo...I love it when they have good sponsors!), I proceeded to lose about $80 on craps. I thought I knew how to play that game, but I guess I should stick to the SEX AND THE CITY slot machine.Anyways, race morning was fun! At the start of the race someone introduced himself as a Seattle Front Runner. I believe he noticed my handsome short sleeve Front Runner Tech T-shirt! Always be sure to wear your FRNY gear at out of town races. It’s the only way other Front Runners will know you’re gay...unless you’re Dave Lin.While I was waiting for the race to start, I noticed the aforementioned Cher Impersonator just hanging out near the start line! I grabbed a picture w/ her (and I think it was really was a "her") along w/ an Elton John and Tina Turner look-a-like. Unfortunately, they had lots of audio issues at the start of the race and Cher couldn’t hear her audio monitor, but she got the last verse in!The race itself is pretty fun. I’m not sure about the full marathon, but the half just goes all the way up the strip and into downtown Vegas (complete with rent-by-the-hour hotels and such). It was totally flat and perfect race weather. I beat my goal time by 2 minutes! Next year I hope I can convince more of you to come with...Vegas is more fun when you have friends to bail you out of jail and such. January is the time to start preparing for your 2011 racing season. Take advantage of off-season gear sales, build a strong cardiovascular base, and start planning your summer race schedule! The multisport club is developing a list of FRNY target races that will be announced soon.Here are some ways to "multisport" with us during the winter months!SWIM: Join us at the LIC YMCA at 8:00PM on Monday nights for our weekly swim workout! If you’re looking to build more confidence in the water, you may also consider signing up for swim lessons at the YMCA (www.ymcanyc.org).BIKE: Come spin with us! We’re holding monthly 2-hour spin classes at the LIC YMCA. Join the multisport listserv for more details on timing.RUN: Maintain your cardio base at the club’s weekly fun runs and Tuesday/Thursday night speed workouts at the Armory.Buy a bike! Purchase new gear! Take advantage of off-season sales! FRNY is developing a sponsorship with Ride Brooklyn -- a premier bike shop located in Park Slope that specializes in Cannondale and Orbea. The shop has extended FRNY special discounts on bikes and gear, plus an additional opportunity to earn even deeper discounts through a group buy opportunity. If you are interested, please let us know immediately!For more information on workouts, races, or a bit of motivation, e-mail Mike or Rachel at multisport@frny.org. FRNY BOARD MEETING MINUTES December 5, 2010 Click here for the minutes from the meeting of the FRNY board on December 5, 2010. The next meeting will be next Monday, January 10, 2011 starting at 7pm at the home of Megan Jenkins and Blossom Coryat (1960 Madison Ave between 125th and 126th Street #3). RSVP to mbjenkins@gmail.com if you plan on attending. In This Issue The Starting LineProfile of the MonthFirst ImpressionsKoach’s KornerGadgets n’ GearAround the WorldMulti-SportFRNY Board Meeting MinutesDecember BirthdaysWelcome MatKitchen TalkAbout the Next MileSupport FRNYColumnistsDid You Know? January Birthdays Robert Dally 1/1Daniel Kloeffler 1/1Eric Cipra 1/1Benjamin Tsoi 1/2Seth Richardson 1/2Peter Shapiro 1/3Kevin Brewer 1/5Ivan Dimov 1/5Amit Nigam 1/5Joyce Wendell 1/6Michael Schmeltz 1/6David Moran 1/7Barbara Lukeman 1/8Jonathan Wilson 1/8Dave Caraway 1/9Alvaro �Rodas 1/9Michael Pirollo 1/9Anthony Majewski 1/9David Caraway 1/9Patrick Doherty 1/11 Patricia Sequeira 1/12John Owen 1/13Jonathan Ferrari 1/14Francis Wong 1/14Matthew Zales 1/15James Childress 1/16Thomas Kelly 1/16Natalie Johnston 1/16Rick Gove 1/17Andrew Tallis 1/18Julio Gonzalez 1/18Mark Mascolini 1/20Cristina Vaccaro 1/20Cesar Jesena 1/20Jacob Rothschild 1/20Jerome McDonnell 1/21Jens Tobiasson 1/21Vanessa Moseley 1/22Miles Harter 1/23Tom Henning 1/24Burton Ward 1/25Craig Booth 1/25Jesse Dean 1/25John Lee 1/26Jan Rajniak 1/26Anthony Shallenberger 1/26Shelmar Tinsay 1/27Daniel Blausey 1/29Sheppard Wahnon 1/29Nikki Stevens 1/29Thomas Johnson 1/30Stephanie Cunnane 1/30Steven Gross 1/31Arijit Dasgupta 1/31 Welcome Mat (New in the Month of December/January) Kiley MargolisNatalie JohnstonSteven McDonaldJacob RothschildBrendan PhalanLouisa LunRobb RiedelBess TortolaniMichael CestaroSean GillickKeith Prince Kitchen Talkrecipe of the month by Chris Stoia Roasted Winter Veggies1 large fennel3 medium carrots1 large red onion1 large yellow onion2 beets1 medium sweet potatoWash and chop all of the above and put in a plastic bag with:1/2 cup olive oil1 tablespoon cumin1/2 teaspoon pepper1/2 teaspoon salt1 teaspoon thyme1/4 teaspoon cayenne pepperzest and juice of 1 limeShake the bag to coat all the veggies, then spread them on a roasting pan and bake at 350 for 60-70 minutes (toss after 30 minutes), or until tender when pierced with a fork. The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published every month by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, and their supporters. Opinions expressed herein do not necessarily reflect the views of Front Runners New York, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping Luonewsletter@frny.orgEditor  Board Of Directors Megan JenkinsPresident Dave LinMen’s Vice PresidentSandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary  Directors-at-LargeAndrew ButlerAJ Stachalek Committees PhotographyTed Paszek BreakfastMegan Jenkins  Brooklyn Run  Peter Doebele Megan Jenkins  CoachingKelsey LouieRob Lennon Chris Stoia  Cross Country MeetMegan Jenkins DesignKatrina AmaroJohn MacConnellSandi Rowe   Development CommitteeMegan Jenkins, co-chairSeth Richardson, co-chairMickey Comerford, M.D.Blossom CoryatPeter McGraneFrancia MoscosoAnthony NgMichael White Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Rob Lennon  FRNY Multi-SportRosario GennaroRachel CutlerMike Totaro    Marathon Weekend  Marie Tracy Dan ArmstrongMiles HarterBernd Erpenberck MembershipMegan JenkinsDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelek  Out of Town RacingTim Guscott  Pride RunGabby CelisSeth Richardson  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolan  Social CommitteeDane Grams WalkingJim Brandon   Wednesday RunDane Grams  Volunteer CommitteeBlossom CoryatSeth Richardson  Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro  Marketing Committee Zachary JohnsonMichael CavaliereBlossom CoryatRob LennonKevin MasseFred PlaffSeth RichardsonSandi Rowe    Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible. This Month’s Columnists Mark Mascolini Timmy Wilson Chris Stoia Kelsey Louie Emily Meyers Interesting Facts about our website: frny.org We had 16,971 Visits between June 1, 2010 and December 30, 2010 Peak day: Saturday June 26, 2010 with 293 visit  Highest traffic month: June with 3,919 visits Second highest traffic in a month: November with 2,952 visits after we launched our It Gets Better video Number of views of FRNY’s It Gets Better Video: 8,478 Some unusual search terms used to find frny.org: "group men running shirtless," "19th century decorative arts," and "Is Derek Petti gay?" � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. 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Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/8d4920d72da08340e1676d982338c5cc.pdf 8b59c88ce1187c16bd5a61778735146d PDF Text Text �{ "id": "1106325195718", "name": "FRNY JULY’11 NEWSLETTER", "subject": "FRNY JULY NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-06-30T21:24:08.106Z", "modified_date": "2011-07-06T13:46:17.081Z", "last_run_date": "2011-07-06T13:46:17.048Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-JULY-NEWSLETTER.html?soid=1101657017564&aid=y 5PfMlcXQqI", "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": 622, "opens": 370, "clicks": 25, "forwards": 0, "unsubscribes": 1, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 2 }, { "url": "https:\/\/docs.google.com\/document\/d\/19kOSuKfxkFCU0TkPgnVkexp67124MYG7SuebHOuc9WA\/ed it?hl=en_US", "url_uid": "1106428116167", "click_count": 18 }, { "url": "https:\/\/docs.google.com\/document\/d\/1RF1EJnTCtC0kaw4LoKinrUuH2Lkud77M8T_or3UecUc\/ed it?hl=en_US&authkey=CLu1kJgB", "url_uid": "1106428116165", "click_count": 10 �}, { "url": "https:\/\/docs.google.com\/viewer?a=v&pid=explorer&chrome=true&srcid=0B3nqOUpNgGPgNWUzNT EyOGYtM2EwNC00Zjg3LTkwZmYtOTAxN2I0ZWJmYTli&hl=en_US&authkey=CIG0kOoF", "url_uid": "1105864152468", "click_count": 6 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY JULY NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=y5PfMlcXQqI&c=3&r=1" }; JULY 2011 Volume XXVIII Issue 7   I’ve often heard Koach Kelsey tell potential new members of Front Runners New York that there are any number of ways to participate in the club.  Some people attend almost every FRNY workout and social event (though this is increasingly challenging with all the new programs being offered); some people attend only one kind of event, but with clock-like regularity; and some people drift in and out, attending lots of events one month, then taking time off for travel, injury, or pursuit of other interests.   For as many members as we have (more than 600 at last count), there are at least that many different relationships to FRNY, and maybe even more because those relationships can change time and again. The good news is that even if you go away for a while, or only come once a month, FRNY will always be here, and you can return at any time to find that people are still training, still laughing together, and still rooting for their teammates. For 32 years FRNY has been supporting LGBT athletes, and because of the incredible energy of our many volunteers, it seems quite likely that we will be around for at least another 32 more.   Every year we see a spike in new memberships right after the Pride Run. This is true, too, this year, after our inspiring and emotional 30th anniversary race.  I want to bid a warm welcome to all these new members. And, as Koach Kelsey would say, Front Runners is here for you. Put the club’s resources to use the way that works best for you. Whatever your running goal, however often you want to participate, no matter your pace or preferred distance, I’m certain that you will find a lot of support, many friends, and unexpected opportunities here. Wishing you all the best,  Megan Jenkins Front Runners with the new FRNY banner at the Pride March, June 26, 2011(by Dave Lin) Wild Women Wednesday: 7/6/11 -- A special ladies’ night fun run followed by revelry at the Amsterdam Ale House -- as always -- suitable for men and women! Email Women’s VP Sandi Rowe for more information. FRNY Board Meeting: 7/11/11 -- All FRNY Board meetings are open to all members in good standing. Join us at the home of Jennifer Wisdom and Gemma Sanz de la Serna, 235 West 102nd Street, Apt. 2HH at 7 PM on Monday. The agenda is here.  RSVP to Megan Jenkins.   by Kelsey LouieI want to remind everybody about some tips on how to run in warm and hot weather more safely.  Hydrate!People tell you to reduce the amount of caffeinated beverages and alcohol because they will dehydrate you.  To be realistic, I’ll just tell you to be wary of your hydration level, especially if you drink alcohol or caffeine. You lose more water while running in warmer weather, so you need to be able to replace these fluid levels.  Don’t wait until you are thirsty; when you are thirsty, you are already dehydrated.  Run with a bottle, hydration pack, or a few dollars to purchase something to drink-note that Gatorade is $3 in Central Park. You also lose a great deal of salt and electrolytes through sweat and should consider using sports replacement drinks. Dress appropriately.  While you should do this all the time(!), it is particularly important in warmer weather.  Clothing should be lightly colored and made of lightweight and breathable fabrics.  Wicking fabrics pull moisture away from the skin, also helping you feel more comfortable, unlike cotton. The greater the evaporation, the greater the cooling effect.  It is better to wear a shirt than not while you run, more skin in direct sunlight will get you hotter faster.  (But if you must lose the shirt, the rest of �the club won’t mind.) Wearing sunscreen will also protect your skin. Several brands are available which are designed specifically for athletes that are less likely to drip into the eyes and cause stinging or burning.    When and where you run.   Choose a shady course or have access to water.  Run in the morning or in the evening, when the sun isn’t the strongest. When running in the middle of the day, consider a treadmill or another form of exercise. Avoid running outside if the heat is above 90 degrees and the humidity is above 80%. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat.   Signs of heat-related problems.Signs of dehydration are a persistent elevated pulse after finishing your run and dark yellow urine. Signs of heat exhaustion are dizziness, nausea, chills, and ceased sweating.STOP RUNNING if these symptoms occur, find shade, and drink. If you do not feel better, seek medical attention.  Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Most importantly, know your body and do not get TOO hung up on training schedules.  Use your judgment and be sensible! Koach Kelsey By Mike Terry and Rachel Cutler    July is incredibly full of multisport events all around the tri-state area -there are an incredible array of multsport races to choose from this month. Let us know if you’re tri-curious and we can point you in the right direction!   If you don’t yet own a bike, or you are feeling skittish about jumping into open water, remember that there are lots of ways to multisport before you take on a full triathlon.  For instance, have you taken a look at a duathlon (run-bike-run) or an aquathlon (swim-run)?  The Jersey Shore is also full of open water swims this month -- check them out!    Another great way to get your feet wet is to compete in a triathlon relay!  Assemble two other friends and you can each take one leg of the triathlon.There are numerous tris along the Jersey Shore all summer that allow relay teams.(And the Jersey Pride Triathlon on 7/9 is one of them!)   If you’re competing as a triathlete this summer, July is high season for you.  Your training and resting should be very strategic at this point as you aim to optimize your performance over the July-September race season.  Go for it and focus on your races!   We hope to see you all on the Asbury Park boardwalk the morning ofJuly 9 as we take on our major team-targeted triathlon for the the season, the Jersey Pride Triathlon!  Even if you don’t plan to race, we hope you’ll come cheer us on and help support our FRNY water station!   By Miles Harter  I start teaching sports nutrition classes for FRNY soon, on developing a good nutrition plan for top running (and other sports!) performance, high energy, weight management, and general good health. All of these concepts are inter-connected, of course. I will cut through the clutter of sometimes conflicting information, and concentrate on what works.I started studying nutrition about ten years ago, as part of my certification as an American Council on Exercise personal trainer. I now devour (yes, pun intended) the best nutrition books and academic blogs, and also, using Google scholar, the latest studies.The NYTimes on-line Well blog provides good coverage of hot sports issues, ranging from minimalist running to artificial sweeteners. As a "bonus," the many readers’ comments on the Well blog entries can be more instructive than the original write-ups!It is important to read any journalistic accounts of health studies with a critical (perhaps jaundiced!?) eye. A recent Well entry made the surprising announcement that exercising in a fasted state burns less -- and not more -- fat, contrary to what many of us have learned. However, a closer reading of the entry shows that the Times writer based her conclusions on another report. That report, in turn, summarized several studies. I reviewed the full-length version of that report. It turns out that that report failed to mention other key studies showing that training on an empty stomach does burn more fat. In addition, the report’s findings have only very limited application. Bottom line: The jury is still out on this issue. Anyway, each person’s body reacts differently to everything, including training/running, in a fasted state. Yes, here again we encounter the idea of bioindividuality.Unquestionably, though, when racing (and not trying to lose fat), everyone must be properly fueled, both before and during the race. The pre-race meal will be sufficient for the first hour, but in a race of ten miles or more, after the first hour, one should consume at least 100 to 250 calories, including the vital electrolytes, and continue to do so each hour.   FRNY Nutrition ClassesMiles Harter’s nutrition classes start Saturday, July 23 at 12 PM at his home, which is across the street from Rutgers, 253 West 73rd Street, Apt. 10J. Email Miles for more �information.  William Hatton - by Sandi Rowe Member since June 10, 2011  What first brought you to Front Runners and what inspired you to join?   My friend David Swinarski was the first one to introduce me to the Front Runners. I was inspired to join because it seemed like a great way to get in shape and be social at the same time.      When did you first start running?  June 10, 2011 What is your favorite distance or race?   The Pride Run is my favorite race!  It’s also my first and only race so far. What is/are your running goal(s) for 2011?  My running goal for 2011 is a 6 minute mile or to not get lost during the fun runs. Do you have a motto for getting through a tough run or race?  Look cute! What is your favorite post-run/workout treat?  Cheez Whiz! (Don’t judge, I’m from Arkansas.) What is your relationship status?  Single *sad face* How do you spend your days (i.e., what do you do to pay the rent)?  I spend my days as a Website Analyst for Macys.com. Besides running, what else do you like to do for fun?   I like to eat, sleep, drink, mediate and pester people for attention. What is one thing you would like to share that might surprise your fellow Front Runners?  I’m a Republican.  By Zander Ross  Dear Ann Zanders,   A while ago I went running with a great group of people from Front Runners and met a cute, sweet and friendly guy. We got along really well, and I thought about inviting him to my golf outing the following week. To my surprise, he was an excellent golfer. Anyway, my buddies liked him a lot and made him part of their team. This made me a bit uncomfortable as I wanted to spend time together and I was afraid of what they might say about me. His group took off before mine. I was so distracted by trying to catch up to them, I kept messing up, and not even paying attention to what hole I was playing. At one point I caught up to him, we chatted a little and I asked him, "By the way, what hole am I playing next?" He answered, "You are on the 7th hole and I’m on the 8th hole." I could barely hear his answers as I was so mesmerized by his looks and good manners. More golfing, more eye contact, and more ... trying to get close to him. Once again I got lost in thought and forgot where I was. I asked again, "What hole am I playing?" to which he replied, "You are on the 10th hole and I’m on the 11th hole" and so on until we finished the game.     I really like him and I would like to ask him out a few more times, but I’m not sure how to make it a sweet and romantic date ... As we finished our beers at the clubhouse, and I was searching in my head for conversation, I asked him what he did for work. Suddenly he became quite shy, but he answered "Well ... I sell tampons," and turned bright red!!! But immediately he asked me what I did for a living. Perhaps to hide his embarrassment. Little did he know, my answer would shock him even more. "I sell toilet paper," I said, and with a grin on my face I added, "See, I’m still a hole behind"... ouch! Not too romantic, huh? Dear Ann Zanders, please help me recover and find a way for him to like me.   Signed,  Hole in One   Dear Hole in One:   Hmm ... you better think more before you open your hole, I mean your mouth, next time. Not all is lost, you can still make a good third impression and repair the damage you may have caused. I am sure you are not that crass, it just slipped out of your mouth and you spoke before you thought. Now, first of all, it’s best not to talk about your jobs for the next outing. You must take control and do it all for him. Invite him to a nice dinner, have it ALL set up so all you will ask is for him to be at a certain location at a certain time and the rest is up to you. Make it casual, but sweet and romantic. Show him you worked hard on this third date and you are INTERESTED. Arrange to have drinks first, allow plenty of time to relax and to walk to the next venue for dinner. Rushing is not romantic. Buy lots of beautiful flowers and arrange them beforehand. No cheap flowers, make them special ... it all sends the right message. After drinks, walk to the restaurant and ask for a semi-private table, so the conversation can be open and relaxed. Put your arm around him a few times, you will show him protection this way. After dinner, go for a walk, more chat, more arms on each other, hold hands, you will see how it goes and how comfortable he feels with the small touches. Go for an ice cream, walk to a quiet place and well ... the rest is up to you. Be sweet, be complimentary and positive, I bet you can win him over in no �time. Have control of yourself, your mouth and take control of the situation. He will like and enjoy that. Good luck! And may your next date be a Hole in One! Ann Zanders   Should you have any comments or questions, please send them to Dear Ann Zanders. Timmy Wilson - profile by Daniel Barrett   Timmy Wilson was worried about being gay when he was in high school.   He attended a Catholic school in Des Moines, Iowa, so he had just cause for worry.     He went to see a priest in the confessional, and he admitted he was gay.The priest said, "That’s not something to worry about. Be a good person, and be kind to others. That’s what counts."   Around the same time, Timmy had a close friend who died unexpectedly, and the combination of the priest’s words and the friend’s death made Timmy think: "Life is short. I’m going to accept who I am and enjoy the time that I have."   When Timmy came out, no one seemed to mind.   Timmy feels that his positive attitude and friendliness helped people to see past his sexual orientation-to like him simply for being Timmy.   After high school, Timmy went to college to study theater. (He continues to love theater to this day, and is sometimes involved in off-off-Broadway projects. He’s more likely to be in the audience than on-stage, currently, and he’s grateful to a close friend in the industry who will occasionally take him to free shows. And musical theater is important to his running: Dan Gallagher has mentioned that Timmy "runs best" when accompanied by show tunes.)   Timmy was jobless post-graduation; at the point of returning to his family (now in Seattle) he learned of an opening at MTV in New York City -- he got the job, and he has been with MTV ever since. He has been involved with production and budgets. At our interview, he expressed sadness over the cancellation of MTV’s Spring Break -- a staple of his adolescence, and of the memories of many FRNY members.   In NYC, Timmy saw his social life flourish. He took ownership of part of a house on Fire Island, and he became involved in the drag scene there. At our interview, he happily described the annual tradition of a Fourth-of-July drag parade. One summer, years ago, drag queens from Cherry Grove were turned away from a restaurant in the Pines. Since that historic event, every year, queens have stormed the Pines on July 4.   Timmy’s involvement in the Fire Island scene has not been limited to dressing up. He’s also known for his excellent cooking (he relishes the kitchen space and the grilling opportunities Fire Island provides). He has occasionally hosted events at which he’s deep-fried wontons, Twinkies, Oreos, and just about anything else he can get his hands on.   On Fire Island, years ago, Timmy met two runners-- a couple, Dan Gallagher and Peter Shearer. Dan and Peter encouraged Timmy to run with them, but Timmy worried about his pace. It was not till Gallagher and Shearer adopted a child-- and thus were hampered with a stroller-- that Timmy truly felt he could keep up.   Dan and Peter persuaded Timmy to join Front Runners New York, and though Timmy was initially reluctant, he soon began posting photos of himself in running gear. After five months, he ran his first race-- Grete’s Gallop, a half-marathon --and he felt he had officially caught the running bug.   As a member of FRNY, Timmy has contributed more than just his enthusiastic running. He has been a leader of the Social Committee, along with Anthony Ng and Sandi Rowe, and he has occasionally participated in variety-show events. For example, one year, he and some friends memorably performed a tune based on "Hey, Big Spender." Their number was entitled "Hey, Fast Runner," and it told the (true) story of a new, young runner in the club, flanked by rabid admirers.   Though Timmy (modestly) says his PRs are not currently as frequent as they once were, he did notably well in the 2011 New Jersey Marathon, where he clocked in at 3:22. He has also participated in races out-of-state, from Phoenix to Disney World, and he hopes to enlist himself in Boston’s big run --eventually. He says he will need to shave off twelve minutes of running time before doing so. In the meantime, he keeps active with other races and occasional triathlons, though he claims he is a terrible cyclist. He �resists purchasing a new bike, and acknowledges that this purchase would almost definitely help his cause.   Timmy speaks fondly of his photogenic boyfriend, Mikey Tran, who was briefly involved in FRNY running events. (Timmy says Mikey gave it "the old college try.") Though Mikey does not currently run with the group, he does escort Timmy to many FRNY social outings, and he has been known to pop up in FRNY website photos. The two met at Baracuda five years ago, when their drunken friends took a shine to each other. (Though these friends never saw each other again, Mikey and Timmy did make a subsequent date, and the rest is history.)    Mikey, an up-and-coming figure at Christian Dior, has brought Timmy along on Dior-sponsored trips to Paris and Las Vegas-favorites among Timmy’s memories. The swanky hotels have been an added plus.   FRNY members may recall Mikey’s recent participation in the Boxers Pride Run fundraiser. Timmy persuaded Mikey to sell shots shirtless-and this fundraising endeavor proved quite successful for the club.   Upon meeting me, Timmy spoke excitedly about his plans for Halloween 2011. He said he’s already debating with himself. Should he dress as Darth Maul? Should he be a villainess from "X-Men"? Would the skin-tight suit be cumbersome?Timmy’s friend, Dan Gallagher, has attested to Timmy’s unique sense of style. Said Dan: "Timmy’s running fashion is quite eclectic. One day he can be in big lady style mumus with accompanying headbands, and the next he’s sporting the latest in running tech gear." And: "The only thing that changes faster than his fashion is his hair style: bed-head one minute, gel faux-hawk the next, and a bouffant wig to round out the day." Anthony Ng, Timmy’s fellow Social Committee member, also offered a fond report on Timmy. "He is great to work with," said Anthony.  "He brings great ideas to the table when it comes to diversifying and stepping out from the conventional social events of the club."   It’s clear that Timmy is a good guy with a sane head on his shoulders. He says he likes his life and would happily choose more of the same for his future-more running, more MTV, more elaborate costumes.   It’s to be hoped that Timmy’s wish will come true.   Many of us are eager to see his impersonation of Darth Maul. Board Meeting All FRNY Board meetings are open to all members in good standing. Join us at the home of Jennifer Wisdom and Gemma Sanz de la Serna, 235 West 102nd Street, Apt. 2HH at 7 PM on Monday. The agenda is here.  RSVP to Megan Jenkins.  June board meeting minutes are available here. The adjusted 2011 budget that was approved in May is available  here.  The second quarterly general membership meeting will be held Saturday, July 16 at the fun run breakfast (about 11:30 AM), and will include an update on the club’s finances and overall health.  Board members will be on hand to answer any questions.    In This Issue The Starting LineKoach’s KornerMulti-SportNutrition NotesWelcome To Our FamilyDear Ann ZandersProfile of the MonthBoard Meeting MinutesJune BirthdaysWelcome MatAbout the Next MileSupport FRNYKitchen TalkColumnists July Birthdays Laura Levenstein 7/1Katrina Amaro 7/1Lynn Canfield  7/2Scott Fitzgerald 7/2Nathan Brookshire 7/2Benjamin Jooste 7/3Derek Petti 7/3Kevin Turner 7/3Linda Paparella 7/4Brian Chelcun 7/4David Cooper 7/6Ed Carter 7/7David Duncan 7/7Richard Reece 7/8George Stirling 7/8Tara M Sousa 7/9Victor Inada 7/10Garrett Hornsby 7/10Krista McGuire 7/11Brendan Conway 7/11John Tobin 7/13Devin Dwyer 7/14Scott Emmons 7/14Aex Tamayo 7/14Nick Madrid 7/15Linda Romano 7/15David DeCooman 7/16George Mayer 7/16Jim McCarrick 7/16Alison Casillo 7/18Fa-Tai Shieh 7/18Christopher Miller 7/18Emanuel Kalamaras 7/18Karl Smith 7/20Beth Strickland 7/20Fjoralda Dhrimaj 7/20Dan Barrett 7/20Christopher Selenta 7/22Bimol Karmaker 7/24Henrie Moodie 7/24Rachel Cutler 7/26Anthony Ng 7/26Nick Sterlington 7/26Jeff Kagan 7/26Thomas Hammer 7/27Thomas Hoffer 7/27Stephan Hesoers 7/27Laura Giambrone 7/28Sazzu Flores Landa 7/28Emily Meyers 7/29Rachel Hitchcock 7/30Maarten Vandersman 7/31Zsolt Bagdi 7/31Beatriz Hernandez 7/31Matthew Tivy 7/31   Welcome Mat (New in the Month of June/July)   Spencer Neyland David Watson Ran Weinman Brendan  Marchesani Caroline Roe Elizabeth Nichols Steffen Hartrampf Rob Garris �Vas Sarvaparipalan William Hatton Melissa Bourque Maria Scharron Drew Sheppard Daren Esqueda Pooja Kothari Jacob Czarnick Alexander Testere Brendan Conway Henrie Moodie Nikolaos Koutoupis Robert Whitehouse Rick Bennett Philipp Mohr Paulo Manaid Yanni Burton Jim Keane Brian Yu Jacqueline Contreras Howard Yu Daniel Guerra Johnny Mendoza David Cooperstein Daniel Kreiss Matt Kovich Adam Amir Theresa Cupo Neal Parikh Ryan Hughes Kimberly Bliss Craig Goodwin Daris Jackson Mark Gauthier Jason Calomadre Samuel Draxler Victoria Roig J. Peter Pagano Todd Yu Emilia Tamburri Ismene Grohmann Garrett Hornsby Jaclyn Maricle John Grunert Jill Gregory Anne Shreiner Rodney Trapp Gordon Ruckdeschel Tyler GreenPope Christopher Selenta   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersTBD  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant Coachlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth �RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Martha Marina DaoChocolate Rolls  2.2 lbs vanilla wafers 4 oz butter (1 stick) 4 oz chocolate baking bar   1 can condensed milk Walnuts (if desired)   Melt butter, chocolate and condensed milk in a double boiler.  Crush wafers (and walnuts) and add to melted mixture.  For each roll, cut a piece of aluminum foil and over it a piece of plastic wrap, shape mixture in the form of rolls (your choice of length and diameter) and wrap them in the paper.  Place in freezer for 3-4 hours.  When ready to serve, unwrap rolls and cut in slices. The rolls will remain fresh in the freezer for three months.   This Month’s Columnists Kelsey LouieSandi RoweRachel Cutler & Mike TerryZander RossKarl RutterMiles HarterDaniel BarrettMartha Marina Dao � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY JULY NEWSLETTER_1106325195718.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Front Runners New York has much to celebrate already with the Pride Run posting phenomenal registration numbers. Pride Run Directors Gabriel Celis and Seth Richardson asked the club to get the word out about our amazing 5-mile celebration of the LGBT community, and we definitely have done so with the help of several media pieces including, "You Never Forget Your First Time," a video piece featuring the Pride Run in its historical context by Katrina Amaro, Rob Lennon, and Fred Pfaff, and voice actors Dan Gallagher and Lenore Beaky; a full-page, full color ad in the NYRR Magazine designed by Martha Marina Dao; and a 7-page Media Kit crafted by Rob Lennon, Martha Marina, and the rest of the Marketing Committee.  Additionally, the Pride Run has been gaining additional recognition and support from our beneficiary partner, the It Gets Better Project, which has tweeted about the Pride Run and posted to its Facebook fans information about our race.   We got a surprise shout out in Out Magazine from Rory O’Malley, a performer in the Broadway Show Book of Mormon, when he put the Pride Run at the top of his hot list.  We are delighted that that Rory and his colleagues from Broadway Impact will be running the Pride Run again this year.    With so much positive buzz, it’s no surprise that the Pride Run is close to capacity. The amazing thing about our Pride Run is that people all different backgrounds join together to celebrate the advances in equality that affect all New Yorkers and to take a stand for tolerance. Lesbians, gay men, bisexual and transgender people, and heterosexuals stand shoulder to shoulder in the starting corrals-they are all proud to support the LGBT community in our struggle �for civil equality and safety. You can feel it in the air at the Pride Run: this celebratory run is a place where hearts are opened and minds are changed.   Before I get too carried away with optimism, I want to let you know that I’m not so na?ve to think that some people aren’t there just to get another 9+1 qualifying race in for their 2012 marathon. I’m still impressed that these people see the Lesbian and Gay Pride Run as a good opportunity to do that. When the Pride Run started, some of the runners hid their faces from the cameras, trying to remain anonymous. In 1982, many people -- gay or straight -- would never have considered running a gay race, no matter what they might earn from doing so. So all those qualifiers who don’t give a damn what race they’re racing -- I’m happy to have them, too. It means we’ve come a long way.  Wishing you all the best,  Megan Jenkins  FRNY Board Meeting: 6/7/11 -- Board meetings are actually kind of fun, because the 2011 board is committed to good food.  Join us at the home of Sandi Rowe, 235 West 132nd Street, Apt. 1 at 7 PM on Tuesday. RSVP to Megan Jenkins.  First Friday is Second Thursday: 6/9/11 -- The good folks at Boxers NYC (37 West 20th Street) are once again hosting a fund raiser for the Pride Run! T00% of the proceeds from raffle and shot sales will go toward the Pride Run, so get there early and enjoy some Pride-filled fun!Email the Social Committee for more information. An Interview with Gabriel Celis and Seth Richardson     The Next Mile: How far in advance do you start preparing for the Pride Run?  Gabriel Celis: We start sooner than most people probably realize. Since 2011 is a big anniversary race, we actually started floating some general ideas around before the 2010 race even finished! And things don’t stop after the race on June 25th. It takes several months to close out the books with our sponsors and NYRR before all the work is done.   Seth Richardson: Preliminary talks begin the previous fall when we recap the last race and start brainstorming and playing with some new ideas. Things start to pick up in January when we have our first big meeting with NYRR. Once the registration page goes live in February, though, is when the planning really kicks into gear. From February through June there’s something to work on nearly every single day (sometimes it can feel like an extra full-time job), and of course, June is the busiest month.   TNM: How many Pride Runs have you directed?   GC: I started helping Mike O. with the 2008 Pride Run and then took over as Director in 2009. When 2010 planning started, I knew I needed help and sought out Seth. I still say he had no idea what he was getting himself into, but I’m so thankful I was able to trick him! I honestly have no idea how I would have survived without him.   SR: It was actually at the starting line of Reach the Beach 2009 that Gabby asked me to join him for Pride Run 2010. I had 200 miles ahead of me to think about it and I’m glad I said yes! This is my second year.   TNM: What do you do for a living? SR: I’m a residential real estate agent with Fenwick Keats Real Estate.   GC: I work in online marketing for a startup company called Media6degrees. Luckily, my CEO is an avid runner and fully supports my work with the Pride Run!   TNM: What are your hobbies? SR: Running (of course), tap dancing, knitting, and the occasional yoga class. Also, my background is in the theater so I try to see a play whenever I can.   GC: Is playing with my dog considered a hobby?   TNM: Yes!   What’s the most unexpected thing you learned organizing the Pride Run? GC: How much it costs! The first time I started helping out, I had no idea that this race cost so much money to put on. And our budget keeps getting bigger every year! From permits to police, there are a lot of costs involved with having a race in Central Park.   SR: I’ve run a lot of races with NYRR over the years but I had no idea how much work actually goes into an event like this or how many little details need to be sorted out. There are so many people involved somehow. We even have people who help us determine how many paper cups or popsicles we will need and everything is meticulously planned down to the minute to make the day run as smoothly as possible. The behind-the-scenes view is really fascinating!   TNM: What is your favorite Pride Run memory? GC: I have so many! I’ve only been able to run in the 2008 Pride Run, but that was such a fun experience! I had no idea that it would be so gay but it was a blast to see people �out there running with so much pride. As a director, my favorite part every year is standing by the start line and watching thousands of people - from all walks of life blur past me with smiles on their faces.   SR:Last year my whole family got involved in some way, which was very special. Both of my brothers ran and my parents came out to cheer. And my best friend, who is more into yoga than anything else, started running and trained for months to make the Pride Run her first race ever. It made me realize that the event has grown in such a way that it really does include everyone.   TNM: What’s going to be new or different about the 2011 Pride Run? SR: One big improvement in 2010 was in the way that we developed a partnership with our beneficiary before the race so that we could involve them more in the event. That idea carried over to 2011, and I think we’ve really built on that model to create a new way to enhance a relationship with our chosen charity. I’m really excited to work with the It Gets Better Project this year.   GC: We can’t give away all our secrets! All I’ll say is that it is bigger and gayer than ever. Register today and you’ll be in for a great time!   by Kelsey LouieQuestion: I was on pace for a PR at mile 12 of Brooklyn and got a cramp in my calf.  I had to walk, stretch and slow down.  I finished and still count it a good race but thought that a column on preventing leg cramps and what to do when they happen would be useful now that the hot weather is here. Koach Kelsey:  First of all, I’m happy to hear that you can see the good part of your race -- that you ran the first 12 at a PR pace.  I’m confident that you can get that PR next time around! There are no conclusive answers to your questions in the sports medicine field.  There are three leading hypotheses about how to treat cramps and how to prevent them.  1.  The oldest hypothesis is that dehydration is the culprit.  This explanation is simple to remedy-hydrate better.  Keep in mind that you should not use thirst as a barometer of hydration.  If you are feeling thirsty, you are already dehydrated.  Drink 8-16 ounces of water an hour or so before a workout.  During a long run, drink 3 to 6 ounces every 15 to 20 minutes, when possible.  This varies for each person, but the idea is that during hot and humid days, you might need more fluids to stay hydrated.  2.  Then there’s the electrolyte hypothesis -- that cramps occur when there is a lack of or imbalance with sodium and/or potassium levels.  The electrolyte hypothesis applies to a specific type of cramp that is related to excessive sweating. This is the type of cramp when you feel twitches first.  Excessive sweating can cause an imbalance of electrolytes that help muscles contract and expand regularly within the fluid that surrounds your muscles and nerves.  The solution is sports drinks, bananas, or extra salt on your food before, during, and after your runs. 3.  The third hypothesis proposes that the real cause of cramping is an imbalance between nerve signals that excite a muscle and those that inhibit its contractions and that imbalance occurs when a muscle is growing fatigued.  Exercising less intensely and for shorter times, bring sure you had enough carbohydrates to fuel your muscles, or training sufficiently and to regularly stretching the muscles that give you problems are possible solutions.             So, to sum up, if you feel a cramp coming on, slow down, hydrate with water and sports drinks, eat a banana, or take in some salt.  You might be able to prevent a cramp from occurring.  If you do get a cramp, try massaging your calf and then stretching it.  Keep your heel on the ground, pull your toes up and reach toward your toes. Doing this makes your calf muscles stretch.      By Mike Terry and Rachel Cutler    Can you believe that the Jersey Pride Sprint Triathlon is right around the corner?  July 9will be upon us incredibly soon.  June is the month to start thinking hard about the details of your race, particularly if it will be your first triathlon.  Do you have all the gear you’ll need? What is your nutrition plan?  And, most importantly, have you worked through your transitions?   Transitions often get neglected during triathlon training -- and it makes sense because there’s nothing exciting or particularly challenging about them.  However, your speed through each transition is important and can add or shave precious minutes off of your overall race time.  And the shorter the triathlon, the greater an impact your transition time will have on your overall race performance.  Here are some tips on how to optimize your transitions:   1) Practice!  Do a dry run of both transitions in your bedroom one night before the race.  The more muscle memory you can build before the race through rehearsing, the better - you’ll undoubtedly find yourself feeling far more frantic and far less coordinated on race day. �  2) Make your transition fool proof.  There’s nothing worse than accidentally leaving the rack without your helmet, or realizing that the gels you planned to consume aren’t with you when you need them.  Setup your transition area so that that critical pieces of gear (like your helmet, race bib, gels, etc.) are on top of or inside items that you can’t leave without.  For instance, try laying your helmet on top of your bike handlebars; put your race bib on top of your shoes, and put your gels inside them. 3) Triathletes are infamous gear hounds.  You’ll see lots of aero helmets and carbon-fiber-everything in the transition zone.  Most of that fancy gear provides only minimal advantages to the average triathlete.  However, there are some inexpensive (non-essential) items that will save precious time for all types of triathletes:   Race bib belt -- most triathlons only require participants to wear their race bib during the running leg; you have the option to leave your bib at the transition during the swim and the bike.  An inexpensive elastic race belt will allow you to attach your race bib to yourself quickly during the second transition.  They can be found at most triathlon stores.Elastic shoelaces or lace locks -- these will save you precious time during the second transition because you won’t have to worry about tying your shoelaces.  (And even if you think you’re good at tying your shoelaces quickly, try doing it when you’re exhausted, dizzy, and adrenaline-buzzed during the second transition - it’s much tougher!)  Practice running with these prior to your race. Transition towel -- Space is very tight in transitions, and bringing your favorite beach towel will become an frustration for both you and your neighbors.  Bring a towel that’s more compact.  I’ve found that those half-sized towels you find in the bathroom at very cheap hotels tend to make perfect transition towels!   We are more than happy to discuss transition tricks and triathlon gear with you!  Be sure to reach out if you have any questions.  And we can’t wait to see you in Asbury Park for the Jersey Pride Triathon on July 9!   By Miles Harter  In this article, first, I will focus on nutrition approaches for the Pride Run.  Second, I will open the door to a future discussion on prevailing nutrition myths.   Whenever we talk about nutrition, the idea of bioindividuality wins out.  No one program works for everyone.  Therefore, as to guidance for nutrition for the Pride Run, I can’t advise exactly what to eat, because I must respect each person’s bioindividuality.  If you are a seasoned runner, stick with what works.  If this is your first race, you can go with these general recommendations:   - Avoid unfamiliar, untested foods.  - Have a balanced dinner the evening before the race.  - In the two to four hours before the race, ingest a mostly carbohydrate, bland breakfast of about 300 to 400 calories. - Hydrate properly -- not too little, not too much.  - Try a bagel with reduced fat cream cheese, oatmeal, a banana, an energy bar, or a replacement meal shake.  As to nutrition myths, much wisdom previously thought to be gospel now turns out to be merely apocryphal.  As food for thought -- puns intended -- it may be fun for to ruminate on  ten of these myths:  - We must eat five or six small meals a day.   - We must avoid saturated fat. - We must eat before 8 pm.  - We primarily must eat vegetables, fruits, and grains.  - Foods labeled "fat-free" or "transfat-free" have no fat or transfat.  - Eating cholesterol (such as egg yolks) raises serum cholesterol.  - One gram of protein contains exactly four calories.  - Not exercising will turn muscles into fat.  - Natural foods are always healthy.  - Diet sodas are better than regular sodas.  In future installments, I will provide insights on the origin of these myths and the facts we can use going forward in adopting good nutrition approaches to achieve optimal health, weight management, energy, and performance.     Tamieca McCloud - by Sandi Rowe Member since March 27, 2011 What brought you to Front Runners?   When I decided to consider joining a running club, I did a lot of research in the area.  One of the first things I looked for was an LGBT club, but I also considered other criteria.  After my first FRNY Fun Run, I didn’t even bother checking out the others on my short list. FRNY felt right for me.  Though I knew no one, the usual high level of discomfort I feel in unfamiliar groups was minimized by the welcome I received.  That was a big deal to me, as I can be a serious wall flower in new social situations.  The FRNY energy was positive and seemed genuine, and there was no...pressure.  I couldn’t help but feel like I’d want to be a part of, and get to know, this group of people.   Will you be running the Pride Run later this month?  Yes!  This will be my first Pride Run and I’m really looking forward to it.  I’ll actually be out of town until the night before, so I’m keeping my fingers crossed for good travel karma. What is your favorite distance or race?I don’t know, yet.  I’ve always loved to sprint, when given the opportunity.  But, it’s not something that I’d ever trained for, and I haven’t done it in a while.  Since September, I’ve been focusing on a personal challenge of being able to go for longer distances (5K to half marathon).  It’s been hard, but I’m getting there. Really, I’d like to see what I’m still �capable of at the 200-400M range...with proper training.    What is your favorite post-run/workout treat?  Ice cream and/or beer. What is your relationship status?We’ve recently hit 14 years (OMG!).  If she hasn’t dropped my butt by now, she’s stuck with me.   How do you spend your days (i.e., what do you do to pay the rent)?  I’m the Director of IT, for an NYC-based non-profit.   Besides running, what else do you like to do for fun?I study martial arts (is that considered "fun"?), photography and guitar, and I read a lot. Oh, and I like to play basketball.  If I’m honest, I think my hobby is collecting hobbies...   What is one thing you’d like to share that might surprise your fellow Front Runners? I’m a licensed HAM (amateur radio operator), but have never touched a radio; and... I’ve cleared 6’ tall men in a single leap. Some of the girls pass the time during longer runs by playing games. One such game is "Two Truths and a Lie."  It’s your turn:I’ve made cars, for a living; I was a member of the Armed Forces; I was traded for drugs in an Italian night club. With Front Runners You Are Never Running Solo - by Karl Rutter    While doing the Bay to Breakers 100th Anniversary race in San Francisco,  I decided to take advantage of the network of runners and reach out to San Francisco Front Runners.  Bob of SFFR got back to me immediately even offering to pick me up for the run on Saturday. I was so touched that someone I didn’t know wanted to ensure I felt welcome.   Fortuitously, Megan and Blossom were in SF as well and Richard Ervais had just moved back. Just like FRNY, SFFR welcomed all us New Yorkers warmly; we chatted about San Francisco versus New York and more. It was a great way to kick off a Saturday weekend vacation and good prep for the race the next day.   Lions and tigers and naked bears, oh my! I saw everything along the 12K race route; naked runners, the contingent of Elvis-es, folks dressed for the prom, Penguins dancing together on Hayes Street, Salmon swimming against the current, centipedes (13 people running together in the race) and a few speedsters who looked as if they were trying to make a PR. You can have your PR -- I’ll take another jello-shot, thank you very much.  When we hit the Hayes Street hill it was impressive how many people stopped to party, of course the neighborhood helped with house parties and music filling the streets -- complete with beverage distribution. The mood was very festive with dancing, singing, cheering, air guitar-ing, and flying tortillas. Once we passed the Hayes Street hill the scenery got more green and flat.  As we enjoyed the rolling hills and sights of the Park.  I also saw Front Runners from the morning before coming back with their finishers medals; they were sweet to cheer me on with "Woohoo, go Front Runner," as I passed. We turned out of the park and onto the Great Highway to the sight of the beach waves breaking on shore (hence the name, Bay to Breakers) and the finish line a few yards ahead of us.  Finishers medal around my neck, I completed the 100th Bay to Breakers race.    It was fun race, more of a parade than a race,  I got to meet some nice people, had a jello-shot or two, saw a city I like from a different perspective and made new friends. Membership does have its privileges.       You are invited!   San Francisco Front Runners wants to let FRNY know about several events they have coming up. Email bi-coastal Front Runner  Richard Ervais  for more info.   SF Pride Run Pasta PartyJune 24, 7: 30 PM  355 Buena Vista Ave, SF, CA    32nd Annual SF Pride Run  June 25, 9 AMGolden Gate Park, SF, CAPre-SF-marathon Pasta DinnerJuly 30, 5:30 PMThe Sausage Factory517 Castro Street, SF, CA     By Zander Ross  Dear Ann Zanders,   A few months ago I tried something new, a nude marathon. Oh my! Was it fun!!! But the best part was the runner in front of me, she was not only a foxy girl, but fast! She made me PR, and all that just to talk to her, and of course, to get her phone number. So as time went on, we became a happy couple. Now, I get to see that beautiful body almost everyday.   Last week was my birthday and my girlfriend decided to give me a "nice" celebratory gift. So she came to my house on Saturday and because my mother was upstairs doing her cooking, cleaning and laundry, we decided to go down to the basement and "enjoy" ourselves. My mother told me she was leaving, but had put laundry in the dryer upstairs, and gave me specific instructions to take it out of the dryer as soon as the buzzer went off. God forbid if I don’t follow her instructions to the teeth. So, my �ladyfriend  and I got quite involved "unwrapping" my "gift" downstairs and just as she was about to deliver more of her goods, the buzzer jolted us, and we chased each other upstairs, with not a single item of clothing on ourselves. As we reached the top of the stairs our eyes were blinded by the camera flashes coming from the many guests that yelled "SURPRISE"!!!! Followed by shrieking gasps and a deafening silence. Just then a loud thump came from behind the crowd; my grandma had dropped to the floor, still clutching her empanada. Not only did the party start and end that very second, but every guest got to take a nice souvenir picture home in their cameras.  Ann Zanders, my girlfriend doesn’t want to come to my house anymore, but I really like her, and would love to make her part of my family, especially now that everybody "knows" her pretty well. What should I do?   Signed: Wrinkle Susan   Dear Wrinkle Susan,   My, my, my!!! Perhaps we should listen to our mothers more and stick to one chore at a time. Mixing pleasure with work, doesn’t always comes out right. If you like Rachel that much you will have to entice her with your "goods" and slowly introduce her to your family -- perhaps outside of the home will be a better place, in a terrain that is unfamiliar to both parties. Your basement and house could bring unsavory memories. Your mother will know you like this girl and she will be happy knowing she is getting another daughter. By the way, the next time your mother tells you to do something, put your clothes on before doing it. Oh, and don’t run around the house with your girlfriend in chase. Should you want to run naked with your girlfriend again, check out nuderuns.com for a listing of naked races. Please send me the hospital’s address and I will send flowers to your grandma!   Ann Zanders   Should you have any comments or questions please send them to Dear Ann Zanders. Martha Marina Dao - profile by Fred Pfaff   Graphic Transformation   A novel anniversary converted Martha Marina Dao from cheerleader to runner, and she’s become a designing force for FRNY. Before she says a word, her eyes reach out and kiss me.Immediately, I understand why Martha became an instant favorite in the FRNY circle since she joined last October. Friends cite her "zest for life" so often it sounds clich?. She’ll book a flight to anywhere on a moment’s notice when a friend is in trouble. And she’ll volunteer for any job--from sorting the storeroom to designing the full communications package for this year’s 30th anniversary Pride Run--that’s open with the expanding club."FRNY is lucky to have someone so energetic and so talented," says club president Megan Jenkins. "The first time Martha emailed me, I took a look at her website and said, ’I hope she sticks with the club and I hope she does pro bono work!"But it’s her spirit that cements her place in the FRNY family. "Her life force is contagious," says Gemma Sanz de la Serna. "She never stops pushing to improve, yet she never misses the fun in a new experience."A month after Eric Maldonado met Martha at the membership picnic last fall, he was agonizing over whether to leave a job he hated without anything lined up. Martha took him aside. "She said, ’you’re going to be fine, Eric. I’m not worried about you,’" he recounts. "There was such reassurance in her voice. After I’d quit my job a month later and started a new adventure, she high-fived me for designing a life for myself."Martha doesn’t do anything halfway. She may not run fast-her best half marathon is 2:45-but she trains hard. She’s had her ups and downs in romance but she approaches every encounter as if "she’s the one." And five years ago, no one would have predicted she’d be crossing any finish lines. She’s another FRNY member for whom running is the centerpiece of a sweeping transformation."Let me show you a picture! Let me show you a picture!"She pulls out her iPhone, swipes the screen a few times, turns it around and extends it. In the photo, a size-18, chop-haired woman in baggy jeans and a tee shirt slumps against a railing. There’s no way this is the same person, my mind says, as I glance from the photo to the voluptuous brunette across the table.Running started with a declaration.Martha first came to NYC in 1996 to get a graduate degree in computer graphics from Pratt, after working six years as an art director for an ad agency in her native Caracas, Venezuela. She was 27. She determined to "do everything that New York has to offer." Circle Line, Empire State Building, New Year’s Eve in Times Square...she checked off the list. And she lined up on First Avenue every November to cheer on fellow Venezuelans in the Marathon. Her passion for the race made friends suggest, often, that she run someday, but she deflected them. She’d hated everything about running since she was forced to do it in grammar school gym class.The day of the Marathon in 2008, she heard the 40th anniversary of the race was coming up in 2009. Instantly, she heard �herself say out loud, "I’ll be 40, too. I’m running that race."It had been decades since she had run so much as 50 yards, so a Venezuelan friend gave Martha a personal training program and Marathon registration as a 40th birthday present. She walked and ran her way to a 6:13 finish. Her finisher photo remains the principal wallpaper on her phone. In it, she’s crossing the finish line, arms outstretched, like she’s won the Olympics.For Martha, the journey there was epic. On September 11, 2003, she quit her job as a graphic designer at Merrill Lynch because the 9/11 memories weighed too heavily in the downtown space. She traded exercise and eating right for pasta by the potful and a sedentary freelance grind. By 2007, she was bulging out of size 16. As the disappointment of a breakup settled in, "I said, ’this is not me. I need to go back to the girl I was on September 10, 2001," she recalls. So she walked into the Weight Watchers office across the street, and hired a trainer at the Synergy gym on the second floor. She’d never been in the either place before.She found her way to FRNY in the same way she found running-slowly. The 2009 Pride Run formed the midpoint of her 9+1 that year, and she was impressed by the spirit and festivity, particularly after the race. Still, it took her a couple weeks to wander into the park for a Wednesday night fun run, which just happened to be a Wild Women’s Wednesday. She joined the group for dinner and made her first FRNY friend, Megan Jenkins, but didn’t really connect with anyone else. Intimidated by what she called "professional runners," she headed off on travel the rest of the summer. That September, after a breakup, she decided to give Wednesday another chance.This tall woman with an embracing smile came up to her, she remembers. When she told Sandi Rowe that she ran slowly with frequent walk breaks, Sandi said, "Don’t worry, I’ll join you and follow you whatever pace you go." They did about two lower loops walking and running, and started a real friendship. "Sandi was so sweet and detached," Martha recalls. "It was like, it doesn’t matter how you train; I’m welcoming you to join us. That was the message."Importantly, she has more than returned the favor. "Martha puts people and relationships first," says Sandi, who explains how Martha led the carting, and the laughter, when Sandi and partner Rachel Kliegman moved from Brooklyn to Harlem this spring. "When she says she’ll be there, she absolutely will be. My world is fuller with her in it, and I’d do anything for her."The road to whole starts at one.At 24, she was traveling with a Venezuelan friend. A physical exchange sparked in a joking moment turned into an 18-month relationship when Martha realized, "I like this." But the romance didn’t survive her move to NYC, and she went into a seven-year denial. "I said, ’Not me. Why me?’" Martha recalls. "I’m from a traditional, Catholic, close-minded environment. I’m gonna get married, have kids, all that. I’m going to be ’normal.’"At 33, on an extended trip home to Caracas, Martha met a woman whose love transcended her denial. Although they tried for five years, the NY BAR stood in the way of her lover continuing a career here. After they broke up, Martha dated for two and a half years, continually picking women in denial. So this year, she’s taking a break."2011 is my one-on-one year," she says. "Having incredible FRNY people in my life has complemented an incredible space in myself. I’m not sitting around wondering why am I single. I’m exercising, getting healthier, and preparing for when my Juliet comes."Meantime, she’s going all out for the 2011 NY Marathon. Hill training and swimming practice form the highlights of her week. She’s running more than walking, breathing more sustainably, and quickening her pace. If history is any indication, she’s also on the road to a stronger romance."The woman that ultimately captivates Martha’s heart will have hit the jackpot," says Eric Maldonado. "We have a saying in Spanish, ’todo perfume bueno, viene en frasco peque?o.’ Every good perfume comes in a small bottle. That is Martha.  Board Meeting May board meeting minutes are available here. The adjusted 2011 budget that was approved is available  here.    All board meetings are open to members in good standing.  The next board meeting will be Tuesday, June 7 at 7 PM at the home of Sandi Rowe, 235 West 132nd Street, Apt. 1.  Please RSVP and suggest agenda items to Megan Jenkins.  In This Issue The Starting LinePride Run DirectorsKoach’s KornerMulti-SportNutrition NotesWelcome To Our FamilyAround the WorldDear Ann ZandersProfile of the MonthBoard Meeting MinutesJune BirthdaysWelcome MatAbout the Next MileSupport FRNYColumnists June Birthdays Keith Prince 6/2Sarah Wheeler 6/2Lori Braun 6/3James Brandon 6/3Frederick Sheedy 6/3Mimi Rupp 6/3Christopher Stoia 6/4Brian Distelberg 6/4Al Wolff 6/5Davida Krueger 6/6Elena Villarreal 6/7Ned Russell 6/7Rob Hoerburger 6/8Erica Jacobs 6/8Mark Lanaghan 6/10Kent Gould 6/10Martha Dao 6/12Sarah Weiss 6/13Gerry Valentine 6/13Andrew Crabb 6/14Russell Gately 6/14Mark Gilrain 6/15Michael Rubin 6/16Amy Adams 6/16Stefan Schweinfest 6/16Jacob Hurley 6/16Lia Brooks 6/18Alison Kliegman 6/20Jean Simeon 6/20Ruth Gursky 6/22Michelle Nolan 6/23Daniel Carrier 6/26Cindy Hearing 6/26Susie Conwell 6/26Liam O’Rourke 6/26Paul Racine 6/26Bryan Kollman 6/26Eric Arzur 6/28  Welcome Mat (New in the Month of May/June)   Russell Gately Jason Purdy John Winkler Fred Hemminger Matthew Nogier �Andre van Heerden Ian Newton Nick Madrid Nathan Brookshire Mike Maxwell Jeany Heller Breandan Ward Hooper Stevens Linda Warnasch Jon-Marc McDonald Joseph Simenic Brian Rodkey David Minneman Ed Carter Brian Bachand Devon McSweeney Taylor Brown David Martinidez Ross Shuldberg Kevin Turner Ross Shuldberg Nathan Estel Dale Edwards Nate Wootten Sarah Weiss Jason Fluegge Alan Bean Nathan Estel Bimol Karmaker Dan Barrett Ricky Sim Jessie Lopez-Garay Venancio Cabel Christopher Clouse Scott Hawley   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org PhotographyTed PaszekPride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris StoiaOmelet of Tomatoes and Black Olives with Gorganzola 1/2 lb. tomoatoes, peeled, seeded and diced 1/2 tsp. salt 1 tsp. fresh ground pepper 1/2 C. salt cured black olives, pitted and coarsely chopped 6 eggs 2 T. unsalted butter 1 ounce Gorganzola cheese, cut into small pieces 1. in a bowl combine the tomatoes, 1/4 tsp salt, 1/2 tsp �pepper and the olives. 2. in another bowl combine the eggs with the remaining 1/4 tsp salt and 1/2 tsp pepper. 3. melt the butter in a skillet over medium heat. When it foams add the eggs and stir until they begin to thicken. Reduce heat to low. 4. sprinkle the cheese over 1/2 of the omelet then add the tomatoes and olives. Fold the omelet in 1/2 and cook another 30 seconds. 5. put on a warmed plate, cut and serve   This Month’s Columnists Chris Stoia Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Zander RossFred PfaffKarl RutterMiles Harter � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY JUNE NEWSLETTER_1105671376383.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/91b1178458d148867af59e80c5120182.pdf d7f70ed35a8ce56d9bd0214d9fcc3f22 PDF Text Text �{ "id": "1104468421528", "name": "FRNY MAR’11 NEWSLETTER", "subject": "FRNY MARCH NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-02-10T17:15:23.220Z", "modified_date": "2011-03-01T16:26:41.240Z", "last_run_date": "2011-03-01T16:26:41.185Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-MARCH-NEWSLETTER.html?soid=1101657017564&aid= 86bREHYNi-Y", "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": 388, "opens": 273, "clicks": 46, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 0 }, { "url": "http:\/\/mainesport.blogspot.com\/2010\/01\/beating-boredom-part-2-swim.html", "url_uid": "1104692079861", "click_count": 0 }, { "url": "http:\/\/mainesport.blogspot.com\/2010\/01\/beating-boredom-part-3-bike.html", "url_uid": "1104692079862", "click_count": 0 }, { �"url": "http:\/\/mainesport.blogspot.com\/2010\/01\/beating-boredom-part-4-run.html", "url_uid": "1104692079860", "click_count": 3 }, { "url": "http:\/\/nyrr.org\/races\/2011\/r0306x00.asp", "url_uid": "1104692079859", "click_count": 4 }, { "url": "http:\/\/pages.stern.nyu.edu\/%7Egmenon\/Bulbul%20&%20Menon%20JAR%202010.pdf", "url_uid": "1104692079863", "click_count": 3 }, { "url": "http:\/\/www.amsterdamalehouse.com\/", "url_uid": "1104373162509", "click_count": 0 }, { "url": "http:\/\/www.frny.org\/question-of-the-month.php", "url_uid": "1104692079865", "click_count": 4 }, { "url": "https:\/\/docs.google.com\/document\/d\/1lZVFEF-7ClfTuQpXTqRKIlqnYj0XCOVGfkDO6YX0PGo\/ed it?hl=en&authkey=CKH-r4gP", "url_uid": "1104692079864", "click_count": 31 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-track_meet_2011", "url_uid": "1104274186707", "click_count": 8 } ] } email_content: FRNY MARCH NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=86bREHYNi-Y&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=86bREHYNi-Y&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=86bREHYNi-Y&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=86bREHYNi-Y&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=86bREHYNi-Y&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=86bREHYNi-Y&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=86bREHYNi-Y&c=3&r=1" }; MARCH 2011 Volume XXVIII Issue 3 Stepping outside of one’s comfort zone and trying a new thing can be intimidating. For experienced road runners, going to the track for the first can be a terrifying prospect. And for people who are accustomed to the distances offered at the track or in cross country races, their first 20-mile training run can seem daunting. Adding in a whole new sport -- like swimming or biking -- and the experience can seem overwhelming. Even joining Front Runners can be scary for newcomers.  How else to explain the six months it took for the March Newcomer of the Month, Jonathan Warner, to finally officially join? (Just kidding, of course!)  In all seriousness, whether you are thinking of trying a marathon, a triathlon, sprinting, or even just running around the block for the first time, FRNY has a program to support your first efforts.   For the second year in a row, we are offering a 3-month Beginners Clinic to mentor new runners from zero mileage to five miles in time for the Pride Run. Volunteering as a mentor in this program is a great opportunity for vets of the road racing scene to see the sport through new eyes again-take a new runner on a tour of �Central Park on Saturday mornings starting March 19. Let us know if you want to help out! Rachel Cutler and Mike Terry are making it easy to try out multisport with the 2011 Multisport Kick Off event, Sunday, March 13 at 5:30 at the Long Island City Y.  This event will feature mini workouts in swimming, running, and spinning in a friendly, supportive atmosphere, plus there will be a party with food and prizes. Email Rachel and Mike with questions, and don’t forget a swimsuit towel, lock, and running gear.   Last week at Thursday Night at the Races, FRNY set a record for track participation-27 people raced, and FRNY fielded two and a half teams in the "10 by 5 by 200m 10K" relay race, including the first ever all-FRNY-women team. With so many people coming out to the track for workouts and meets, you can be assured that you will have all the support, cheering, and coaching you need to make it through your first track meet. Join us at the FRNY Track Meet on Friday, March 18 at 7 PM at the Armory Track (West 168th St. and Ft. Washington Ave.). I urge you to register and run at least one event, but if that’s not to your taste, you can always show up to volunteer (let Kelsey and Derek know) or just come out and cheer! Take a risk, try something new. And when you do it, take advantage of the know-how and encouragement that FRNY offers.  Wishing you all the best,Megan Jenkins FRNY’s Wild Women Wednesday--the Fun Run dedicated to the Ladies of FRNY--is tomorrow, March 2!  The Fun Run will be followed by good cheer at Amsterdam Ale House (Amsterdam Ave @ 76th St).  Contact Women’s VP Sandi Rowe for more information. Coogan’s 5K--the first points race of the year--will be followed by brunch at Johnny and Patrick’s home (689 Fort Washington Ave. Apt 5F) on Sunday, March 6. See the Gram for details. Join us on the evening of Sunday, March 13 at 5:30 PM at the Long Island City YMCA for our first annual FRNY Multisport Kick Off event!  Meet our multisport coaches, tour the facilities, and experience an adrenaline-pumping swim-bike-run workout.  A celebration with food, drinks, and prizes will follow! Remember to bring a swimsuit, towel, lock, and running gear. FRNY’s Annual Track Meet will be held at the Armory Track (Ft. Washington Ave. and 168th Street) on March 18 at 7 PM.  FRNY members get reduced registration fee of $15 when they register online by March 17.  Click here to register now!      An Interview with the Coordinators We met with FRNY Track Meet coordinators Kelsey Louie and Derek Petti this month to get the scoop on them and on the upcoming track meet. The Next Mile: When did you first start racing on the track? Derek Petti: 8th grade. I ran the 100m dash because anything longer felt like death. I guess I haven’t changed much! Kelsey Louie: 21 years ago.  I was 8.  Just kidding.  I actually ran during my freshman year by myself in order to train to get ready to be on the track team my sophomore year.  I started because my oldest brother, who I idolized, ran track. TNM: What’s your favorite distance to race and why? KL: 800m. It was my first race on an indoor track.  I took my coach’s advice of starting out conservatively too seriously and ran a 2:43.  I got lapped--the winner of that race ran 2:00.  The winner yelled at me after the race was over because I was in his way. (I wasn’t.)  That day, November 16, 1990, I set the goal of running a sub-2:00 minute 800m race.  I tried throughout high school, but my high school coach made me focus on the longer distances.  I only ran a 2:04. My college coach had me focus on longer distances too, but I managed to run a 2:01.  I decided to try again for the Sydney Gay Games in 2002.  I only ran a 2:03.  In March 2004, after countless attempts, at the FRNY Track meet, when I was 29 for the first time, I finally broke 2:00 and ran a 1:59.62.  The 800m is a tough race, but it reminds me that you can do anything you set your mind to.  It just takes hard work and patience. This has made me a better runner and a better coach. DP: I’ve always loved the 400m hurdles (outdoor track, only). It’s an unpredictable race. You can train all year and clip one hurdle at the conference championships and some freshman on your college team will take advantage of it and duck you out at the line. Come to think of it, I think I prefer the half mile. TNM: What’s going to be new or different about the 2011 FRNY Track Meet? DP: This year’s track meet is going to have all of the great features we had last year (discounts for Front Runners, great relay opportunities, unlimited races for one entry fee, gift certificates for overall winners, & medals for age-group winners), but in addition, we’re planning on having our sponsor, Urban Athletics, bring some vendors to sell running gear as well. This will be a great opportunity for the people who trained at the armory this year to get a pair of flats or spikes for the outdoor track season!  TNM: What distances will you be running on March 18? DP: Once the meet is flowing smoothly, I hope to have a moment to organize a distance medley relay. It’s made up of 4 people that run 4 different distances - 1200 meters, then 400 meters, then an 800 meter, and last a mile. It’s my favorite relay because you get to run with people you don’t normally run with, and you can play to everyone’s strengths--fast short distances and less intense longer distances. It’s especially fun for the people who ran the indoor workouts to combine people who normally do the longer distance workouts with people who do the shorter distance workouts. KL: I also enjoy the distance medley relay, and, like Derek, if I can manage to run something on March 18, it will be the DMR. TNM: What do you do when you’re not �running? KL: Coach.    Oh...do you mean for work? [laughs] I am a non profit manager--I am the Senior Vice President of HIV Services at Harlem United.  I also teach at the NYU School of Social Work.  In all of these roles, I see myself as a coach, just a coach of different things...whether it’s how to run faster, how to run with better form, how to provide therapy to clients or how to manage others, or how to administer quality social services.   I like to coach. DP: Sleep. And don’t tell Rachel [Cutler], but I sort of love those multisport swims in Queens on Monday nights at 8pm at the LIC Y [laughs]. by Kelsey Louie Q: What should I eat before a race?  How much time should I eat before workout? I know many people who are training for marathons talk about eating during their run-is this something I should do?  A: Each person has unique food preferences so there is no one food or meal will ensure top performance for everyone. Your breakfast on race morning should be food you are used to eating before running. You should experiment well in advance of your race to know what foods work best for you and, more importantly, what doesn’t!  The pre-run meal should be predominantly carbohydrate because it empties quickly from the stomach and becomes readily available to be used by the muscles. If you will be exercising for less than an hour, snack on foods that are easily digestible and settle comfortably. Toast, English muffins, a banana, crackers, or a granola bar are good options. If you will be running for more than 60 minutes, choose a pre-run snack with a little protein and fat for sustained energy.  Allow adequate time for digestion. The general rule is to allow 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal, 1-2 hours for a blended or liquid meal, and less than an hour for a small snack, according to your own tolerance. Two to three hours before the race begins, drink at least 16 oz. of fluid. This can be just water or water and sports drink. Drinking this far in advance of the race should allow you enough time to process the fluid and use the bathroom before the race begins. Thirty minutes before the race, drink another 6 ounces or so of water. Arrive early to the race site so you have time to use the bathroom again before the race starts.  Your muscles break down during a hard workout, but you can stop the breakdown mode by eating as soon as tolerable after you exercise. Take advantage of the 30-45 minute post-exercise window of opportunity to optimally nourish, repair, and build muscles. Including carbohydrates in the recovery meal enhances glycogen replacement.  Refueling with carbohydrates combined with a little protein (approximately 10-20 grams) creates a muscle refueling and building response.  Including protein in the recovery meal enhances the process of building and repairing muscles, and reduces muscle soreness.  What to Eat During ExerciseJust as what you eat before you exercise greatly affects your energy levels, so does what you eat during extensive exercise. Ideally, during a run that lasts for more than 60 minutes, you should try to balance your water and energy output with enough fluid to match your sweat loss and enough carbohydrates to provide energy and maintain normal blood sugar levels. You can significantly increase your stamina by consuming about 100 to 250 calories per hour, after the first hour. By consuming carbohydrates during exercise, such as drinking Gatorade, your muscles have an added source of fuel. By Emily Meyers    Whether it’s because it snowed, again, you’re traveling and crunched for time, or forced to train in the darkness until Daylight Savings Time ends, sometimes, you’re stuck indoors. Lament not! A fun workout can still be had, even on a treadmill, even if there’s no one cute to scope on the bike nearby. While the weather remains iffy and you can’t always get outside to get a run or a ride, check out these tools to make the indoor experience almost as good as the great outdoors:    "Mainesport" writes a great tri blog, and gets creative with his indoor workouts. He’s got plans and tips to beat boredom, stay engaged, and get in a solid workout on the treadmill, in the pool, and on the bike trainer. To track your progress and keep your focus on performance at the gym or on the trainer, try syncing up your smart phone or tablet with workout software. Intervalsoft, a small company based in Washington, DC created apps for the iPhone and iPad that, when paired with any ANT+ sensor, track all of your vital stats for biking or running, or any other cardio equipment (Power, Heart Rate, Speed, Cadence), all on an overlay of whatever video you want to be watching while you train. It’ll even break the workout into intervals, save the info, and summarize or graph the workout stats. You can check out the different sport-specific versions at http://intervalsoft.com/products.For loads more info, tips, and reviews for running, biking, and swimming gadgets, check out the DC Rainmaker’s blog (http://www.dcrainmaker.com/). He’s very thorough in his descriptions, and provides good pictures of all the products. He’s your man if you’re contemplating a new tech gadget to augment your training.Happy training, indoors and out!   Set aside time this month to develop a vision for your racing season, set goals, and put the structures in place that will help you achieve those goals this summer.  Getting races on the calendar now will re-energize your training and propel you through these final chilly months.  Spring will be here soon, promise! Here is your multisport checklist for March:   �1) Declare your goals.  What new distance or discipline are you going to conquer this year?  Which long-standing PR are you going to break?  Make the decision that this will be your best racing season yet.  And don’t just think about your goals - write them down!  Tell them to others!  There is power in declaring your goals.  When you share your goals with teammates, you are enrolling them to support you.  Go for it! 2) Build a race calendar.  Build the structure that you’ll need to achieve your racing goals.  Set aside a two-hour block this month to plan out your summer race calendar.  When can you race, and how far can you travel?  What’s your racing budget?  Which races are others doing?  The multisport club has developed a list of team-targeted races for 2011 - contact Rachel and Mike if you have questions on it or would like a copy.  (This is a good time to make sure that your race calendar meshes well with your Fire Island getaway calendar, too!)   3) Declare a target race.  This is the race where you’re going shatter that long-standing PR, or conquer that new distance or discipline you’ve been dreaming about.  Go for it - pick the date in 2011 when you are going to shine!  Next, work back from that date and develop a training schedule that will put you in peak condition for the race.  For extra credit, pick the person who you want waiting for you at the finish line on that special day.  Reach out to that person now and let them know when and where you want them to be! 4) Sign up! You are not the only one who’s planning your race calendar, we guarantee it!  If you think the Brooklyn Half filled up fast - you wouldn’t believe how quickly some triathlons fill up.  Be on your game and register now!      5) Multisport Kick Off! Join us for an evening of multisport madness on Sunday, March 13 at 5:30 at the Long Island City Y.  Meet our coaching staff, tour the facilities, and experience an adrenaline-pumping swim-bike-run workout with us. (Plus, food, prizes, and fun will follow!).   For more information on workouts, races, or a bit of motivation, e-mail Mike and Rachel. NOLA Marathon and Half-Marathon - Janice Jabido, Sandi Rowe, Rachel Kliegman   Laissez les bon temps rouler - Let the Good Times Roll! It’s common during Mardi Gras season to ask a New Orleanian what time the parade rolls.  It’s also common to see people toting around boxes of cinnamon rolls -- otherwise known as King Cakes.  But "Let the Good Times Roll" is much more of a lifestyle than merely a saying in the Big Easy.  This is a city that thrives on good times and, almost more importantly, good food. Crawfish, beignets, po-boys, king cake and muffalata.  That’s the pre-race fueling Janice -- a "native" of sorts -- recommended to Sandi and RayK. No, we didn’t go to New Orleans with the hopes of a fast marathon time.  (Although the course is about as flat as you can get)  We didn’t even really go with a plan.  No reservations for pre-race carbo loading (oops!); no route mapped for a day-before-stretch-your-airplane-legs-out jog.  No, not even a plan to get to the start line.   And, even though it was a "Rock & Roll" series marathon -- that are usually very well organized and cater to newcomers -- there were a few things to iron out about the race... Like figuring out how to get all 17,000 people to the start on time.  (No, the shuttle from the race hotel never came to get RayK and Sandi.)  Good thing it was only a mile to the start.  In good N’Awlins style, you just have to roll with it...       That said, the expo was a lot of fun - a circus theme made a great way for people to be engaged in the event - tossing a ping pong ball into a champagne glass would have gotten us free shoes!  John "The Penguin" Bingham and Frank Shorter were also on hand and RayK and Sandi had their bibs autographed! On Saturday, RayK and Sandi were off sightseeing, tasting a Johnny’s Po-boy sandwich, a muffalata, some jambalaya, and yes, most definitely, some beignets.  Janice, Michelle and Aiden were prepping for their return trip for Mardi Gras -- getting their throws (glitter-decorated stilettos) ready for the only all-women’s evening parade to roll the entire Mardi Gras season. A digression into some facts about Mardi Gras.  Loosely translated from French - it means "Fat Tuesday" - it’s the Tuesday before Ash Wednesday, the start of the Lenten season for Christians around the world.  In New Orleans, Mardi Gras is your last chance at a bit of debauchery before the 46-day season leading to Easter.  Mardi Gras "season" actually begins on Twelfth night and continues through Fat Tuesday.  It’s during this time you can catch a parade, have some king cake, or attend a ball. The colors of Mardi Gras are purple, green and gold and traditionally, revelers would show up in costume for anonymity utilizing these colors to enjoy the party.  Parades are organized by "krewes" who ride down the same route for at least the week leading up to Fat Tuesday.  It’s actually the law in New Orleans that all riders wear masks covering their faces during the parade.  The riders toss "throws" - the infamous beads and other signature items (like our shoes).  You have to be �someone special in the crowd to get these throws! Back to our trip.  Sandi and RayK found the French Market restaurant and enjoyed some Cajun food - Jambalaya and, well... vegetables, sort of...  RayK reports: do not make the mistake to assume that just because the menu says "grilled vegetables" that it won’t include sausage.  Next time: reservations at Irene’s or Tommy’s for some tasty pasta. Michelle, Janice and Aiden found themselves in a different quandry.  Longing for their favorites, they ended up with shrimp gumbo, fried shrimp, shrimp salad, shrimp etouffee, shrimp... oh, and later the Balcony Bar (and grill) for pre-race dinner.  Yum. Sunday morning race day.  Insanely early in the morning, Michelle managed to get Janice near the start village to assemble her purple, green and gold gear for the day.  Sandi and RayK walked the mile to the start.  Mardi Gras headbands for each of us, signs for the anniversary occasion, and a feather boa for Janice; we snapped some pictures and and off we go...  or, well, bathroom stop.  Okay, now, lets head out... The race starts in the warehouse district which is not so scenic - good thing it was 7 am.  Next it moves through the historic garden district filled with some of the most gorgeous southern mansions.  The marathon winds its way up through uptown, Audubon Park and past Tulane & Loyola’s campuses, and then meets back with the half and heads downtown through the French Quarter and the 2-story RNR marathon balloon.   Then up Esplanade Avenue -- yikes, New Orleans can use some road repair here.  The half marathon course was still a bit crowded at this point, and it didn’t make dodging the potholes any easier.  The marathon course, though, was smooth sailing -- much less crowded.  Here’s where you may be offered tasty snacks -- King Cake or a beer anyone?  The courses split again at City Park -- the finish line for the half.  The marathon continues -- still flat, by the way -- up to Lake Pontchartrain -the infamous lake that filled the city after Hurricane Katrina.  You’ll hit a "hill" here.  Then it’s back to City Park and the finish line festivities.   All in all, we did the race for the experience in New Orleans.  It is truly a flat course, though the potholes over a bit of the course makes it mentally tough to focus on your running and the street. The crowds are awesome, the scenery is great, and the food is amazing (although it’s not the healthiest or the best for pre-race eating).  You’re sure to have a good time in New Orleans for this race and the the atmosphere is hard to match especially if you adopt the New Orleans’ motto -- Let the good times roll! Jonathan Warner - By Sandi Rowe Dues-paying member since February 8, 2011 What first brought you to Front Runners last July 2010 and what inspired you to finally join?   One night last June my good friend and co-worker Gina Hammond, a former Front Runner and Brooklyn-ite, lured me to her house with promises of wine and beer. Once she had me captive, she made me promise her that I would do just one thing for her when I moved. That one thing was to go out for a run with Front Runners. I came to my first fun run the morning after I moved, and I joined because of the incredible sense of belonging and family that Front Runners has given me. It’s been the most self-rewarding promise I’ve ever fulfilled.   What is your favorite distance or race? I haven’t met a distance I didn’t like, although I generally prefer longer runs. My favorite race was probably the Lookout Mountain 50 miler I ran with my dad and brother-in-law this past December. I’m really looking forward to more ultras and maybe even a triathlon.   What is your relationship status? I eat a lot of ice cream.   How do you spend your days (i.e., what do you do to pay the rent)? I spend part of my week as an operations assistant at the Pratt Center for Community Development, part of it as a consultant for a Brooklyn urban design studio, and all of it looking for a full-time job. I spend most evenings in class, pursuing a master of City & Regional Planning.   Besides running, what else do you like to do for fun?  I love to cook and bake, and I’ve recently gotten really into swimming which helps offset my overindulgence in the first two activities.     Your birthday is later this month, how will you be celebrating it? I haven’t really thought about it. I know I’m running the Wurtsboro 30k that weekend, so maybe that will be part of it?   Some may not know that you are a talented artist.  Right now it’s just a hobby, although I’m trying to expand. Most of my art has been given away as gifts to friends and family, although I sold some sculptures to raise money for my siblings to go on mission trips when I was younger. More recently, I made a print series to sell as a fundraiser for Harlem United through the NY Marathon. Several Front Runners generously bought a print or two; thank you so much!   What is one thing you would like to share that might surprise your fellow Front Runners? I performed with the University of Georgia African American Choral Ensemble and Concordia, an Athens GA based chamber choir, for four years. I largely sang tenor but occasionally covered both baritone and alto. Cenk B?lb?l - by Mark Mascolini How Emotions Affect Decisions    Gays can’t come out in Turkey. The language lacks the words, the culture lacks the �concept. Grappling with his sexual identity since grade school, Cenk B?lb?l saw himself as gay only after moving to Pittsburgh and came all the way out only after sinking roots in New York. Cenk (pronounced Jenk) felt a leaning for guys since his youth, but he told himself everyone fancies both women and men. "It’s a spectrum," he thought, "and I’m attracted to women too." But he wasn’t. After earning a degree in industrial engineering at Turkey’s top school, he headed to Pittsburgh’s Carnegie Mellon because a mentor advised him to go after an MBA at a technical school. There he saw men getting close, men holding hands.    "They were kissing, man to man, and I thought, ’That’s me!’"   But he didn’t abandon himself forthwith to same-sex frolics. Once while running laps on the school track, he noted another man staring with more than athletic interest. Intrigued, abashed, Cenk fumbled for a response, but "the only response I could give was to run back home immediately." MBA in hand, Cenk searched for a US job, but he found none and headed back to Turkey -- and back into bisexual musings. Rationalizing that he liked kids and could probably spawn one or two, he started seeking women, but only certain women. "They were all flat-chested, very manly, strong women," Cenk recalls. He tried dating women throughout his 20s, but with slim success. Meanwhile, he was making big money working long hours, adding adipocytes to his waist, and holing up every night in a large, smartly furnished, lonely apartment. "I said, fuck it. I dumped everything, sold as much as I could, quit my job." Inspired by Asli, a close friend (and decidedly unmanly woman), Cenk set his sights on a marketing PhD from NYU and made NYC his new home 2002. "It was a second start for me," he notes. And this time he didn’t run away from cruisers. "Within 3 months I was totally out," he recalls. "And the fourth month after I moved to New York, I lost my virginity. I was 30. I had never even kissed a man before." His family’s reaction to the news proved varied, partly because Turkish media at the time portrayed gay men in only three ways: as prostitutes, drag queens, or effusively effeminate men-and Cenk clearly didn’t answer to any of those descriptions. Cenk’s dismayed father, an army general, told him Turkish has only a word for gay, "bottom," and somehow he didn’t see his son as a sexually passive swish. "No, that’s only in Turkey," Cenk explained, "not in real life." His mother "rejected the concept viscerally--she cried every time she saw me." Cenk’s sister, a professor of medicine and OB/GYN researcher, helped calm parental qualms by spelling out the clinical ABCs of homosexuality and assuring them no blame could be assigned any party for a blameless verity. Cenk’s mother "doesn’t cry anymore, but she doesn’t want to hear about it." His father, in contrast, became closer with Cenk and now even offers a firm shoulder "whenever I have a heartbreak." With an MBA, a PhD, and years of on-the-job savvy, Cenk nailed down a post at Ogilvy & Mather, the storied ad giant, where he now heads of team of six that molds the marketing aura of megabuck multinationals like American Express, Cisco, and Siemens. His doctoral work delved the fertile depths of how emotions influence consumer decisions, and he continues to publish research on that topic in peer-reviewed journals. His latest study, co-authored with a Wharton School colleague, posits two types of emotional appeal in ads, abstract affect and concrete affect [1]. Two surveys yielded evidence that abstract affect (which is warm, fuzzy, and nonspecific) drives long-term buying behavior, while concrete affect (which is hot, vivid, and visceral) holds more sway over short-term behavior. Cenk construes his decision to settle in New York for PhD work as an example of abstract affect, with its Apollonian focus on long-range life planning. But if you ask Cenk’s friends for a quick-stroke portrait, they sketch a Dionysian concrete-affect guy.        "The best way to describe Cenk in one word is ’intense,’ offers Alex Kristofcak. "Whether it’s in love, friendship, or running, Cenk doesn’t do ’casual.’ Tim Guscott concurs: "One of Cenk’s most endearing qualities is his 110% commitment to anything in which he is involved, whether it is an athletic goal that he has set for himself, the defense of a friend perceived as having been wronged, or an idea in which he believes deeply." These days Cenk focuses that welder’s-torch intensity on half-marathons and marathons, with 26.2s in Madrid, San Francisco, and New York City on the docket for 2011. But his racing life didn’t start that way. Unlike many Front Running men who’ve divulged their life stories in these pages, Cenk was a crackerjack athlete in his youth, boasting two skills that set him apart from confreres: He could jump higher than anyone else, and he could jump sideways farther than anyone else. Those talents made him a tip-top basketball rebounder, not to mention the preferred point man on fast breaks. Sprawling leaps across two dimensions also positioned him as the perfect soccer goalie. But when he went to college, Cenk decided to try distance running. Sizing up Cenk’s oaken thighs and I-beam shoulders, the coach had another idea: "When I look at you, I see a sprinter, nothing else." Applying his mettle to 100 meters, Cenk whittled his time to 11.2. During his workaholic 20s, Cenk had no time for running, but in New York he found his way back into training and eventually into a local road race, the precipitous Coogan’s 5K. He ran that race with a Front Runner boyfriend, but when they broke up shortly afterwards, Cenk felt reluctant to join FRNY runs or workouts because the ex might be there. When he told this story to Kerstin Marx, a fellow NYU scholar and FRNY �stalwart, she urged him to join a Saturday fun run and come to breakfast. If the ex-boyfriend showed up, Kerstin promised, she would hold Cenk’s hand. The ex showed up! Kerstin held Cenk’s hand! And all went well when the former flame welcomed Cenk warmly to the club. Soon Cenk met Alex Kristofcak, they became fast friends, and fast racers too. A year after his Coogan’s debut, Cenk once again found himself scooting up and down Fort Washington Ave, and carving more than a minute off his inaugural time. Cenk and Alex trained for the 2006 NYC marathon, but injury forced Cenk to withdraw. Since then, Cenk has run five marathons, setting his PR last year in New York with a 3:25. A few months before that, running the Mohawk-Hudson half-marathon as a warm-up, he found himself tagging along with lead-pack women and decided to hang on as long as he could. He hung on well enough to set a PR there, too, crossing the line in a sub-7-minute pace at 1:31:14. And he set both records as a smoker. Cenk’s nicotine habit started when he was a kid, getting perfect-10 grades in all his classes and earning the censure of his peers. To shed his egghead image and join the crowd, they told him, he must drink and smoke, so he did. Never loving his addiction, Cenk became a perennial quitter called "My-Last-Smoke Cenk" by his pals. He got serious about stopping when an acupuncturist treating him for track injuries tried to ablate his tobacco dependence by swiveling needles into his ears. When Cenk complained it wasn’t working, the needle ninja, who apparently minored in mental health, blamed the failure on his "deep psychological problems." Bleeding concrete affect, Cenk set out to disprove that diagnosis and went cold turkey. At his next acupuncture session, he declared himself a nonsmoker and psychologically sound. But he relapsed a few years later when enduring three tibial stress fractures and a boyfriend bust-up. In 2011, he made quitting his New Year’s resolution, announced his resolve on facebook, and stopped. "I made a switch in my mind," he explains. "I categorized myself as a nonsmoker. Every time I wanted a cigarette, I remembered that I don’t smoke anymore." And his running endurance improved dramatically. Training with a heart rate monitor as part of an aerobic base-building plan, Cenk found that within a few days of quitting he could go 20% faster at the same heart rate. "It’s just crazy," he exclaims. "Three days!" Shortly thereafter, the nicotine stains on his fingers vanished. Now his goal is to set another marathon PR, and once again in New York, justly reputed as a non-PR course. Soon after becoming a racing regular, Cenk threw himself into FRNY functions with gusto, serving as club secretary in 2007, organizing the FRNY cross-country meet as a fund raiser for the Bronx Community Center, and writing "Bibs & Chips" for the newsletter. It’s no secret that Cenk served a stormy tenure on the FRNY board. Believing Front Runners could tap his rich marketing know-how to launch new membership and club-communication plans, he felt frustrated when his proposals met resistance. The club later did enact one of his initiatives, transferring the Front Runner Gram to a professional e-mail program. Yet, ironically, Cenk unsubscribed from this weekly update, feeling it has grown prolix. Friends see this heart-on-sleeve single-mindedness as a two-sided plus. "Cenk is one of the most open people I’ve ever met," Tim Guscott observes. "I never have to wonder what he might be thinking, and I can’t think of anyone who so easily bursts into tears of joy!" And Cenk remains deeply committed to training and racing as a Front Runner. "I love Chris [Stoia] and Kelsey," Cenk says. "I love the track, the hill workouts -- and the long runs are very motivating. I see extreme value in the coached workouts." He reckons that more than two thirds of his friends are Front Runners and that he spends three quarters of his free time with them. And Chris loves having training maniacs like Cenk under his tutelage. Like almost all goal-setting runners, Chris says, Cenk spends more than a little time doubting his potential-doubting not only whether he can notch a new PR, but even whether he can complete a workout. Chris remembers one night when Cenk nearly quit before finishing the assigned track repeats. Chris suggested Cenk focus on running the straightaways faster, not by lunging into longer strides, but by "taking fast little steps, pushing off quickly -- bip, bip, bip!" It worked. Cenk finished his repeats, and finished fast with an ear-to-ear grin. When the workout’s over, "he’s always a sweaty mess," Chris allows, "but one sweaty mess I am ALWAYS happy to see at the track." Running is hardly Cenk’s only exudative passion. He derives "immense pleasure" simply from discovering things: "news, songs, a little shop." He loves writing, traveling, spoiling his miniature schnauzer Hiro, and "to this day I’m researching human behavior." Why did his PhD work analyze how emotions affect choice? "Because I’m very interested in how people make these stupid decisions. And in the process I learned so much about myself." Reference1. B?lb?l C, Menon G. The power of emotional appeals in advertising: the influence of concrete versus abstract affect on time-dependent decisions. Journal of Advertising Research. 2010; June: 169-180. http://pages.stern.nyu.edu/˜gmenon/Bulbul%20&%20Menon%20JAR%202010.pdf   Click here for the minutes from the meeting of the FRNY board on February 7, 2011. The next meeting will be tonight, Tuesday, March 1, 2011, starting at 7pm at the home of Dave Lin: 222 West 14th Street between 7th and 8th Aves., Apt. 6A. Please RSVP to Megan Jenkins if you plan on attending. In This Issue The Starting LineUpcoming EventsTrack Meet CoordinatorsKoach’s KornerGadgets n’ GearMulti-SportAround the WorldWelcome To Our FamilyProfile of the MonthFRNY Board Meeting MinutesMarch �BirthdaysWelcome MatKitchen TalkQuestion of the MonthAbout the Next MileSupport FRNYColumnists March Birthdays Daniel Adams 3/2Scott Rubman 3/3Cory Goodale 3/3Darin Soler 3/4Richard Monreal 3/5Salvador Arrona 3/9Sandi Rowe 3/11Mark Crennan 3/11Jason Rudman 3/12Catherine Wade 3/13Steven Vizena 3/13AJ Stachelek 3/13Kelsey Louie 3/14Paul Travis 3/18 Steven Olender 3/18Alexander Kristofcak 3/18Philip Greenwald 3/20Jonathan Warner 3/23Inger-Jo Berger 3/24 Martin Watkins 3/24Michael Grzelecki 3/24David Harper 3/26Greg Pierson 3/27Todd Burke 3/29Karl Rutter 3/30Elke Gasselseder 3/31 Welcome Mat (New in the Month of February) David KlimaEric ShoenBret SupranowiczLiz SouthardFjoralda DhrimajJonathan WarnerShoon BrowneNick FranklinMelchor CantoriasNicole HaffNathan LevittAngela AntoniouSalvador ArronaAndrew CunninghamLynn RichardsonTony RazzanoThomas MinogueMatthew Wolden  Kitchen Talkrecipe of the month by Chris Stoia   Brandied Apricot Cobbler Ingredients: ? C. plus 1 T. sugar 1 T. cornstarch ? C. high quality brandy 1 T. fresh lemon juice ? tsp. grated lemon zest ? tsp. ground nutmeg 2 lbs(˜18-20) ripe apricots, peeled or unpeeled, pitted and sliced(˜4 cups) 1 ? C. cake flour 1 ? tsp. baking powder ? tsp. salt  4 T. butter, cut into pieces  2 large egg yolks 1/3 C. sour cream Method:Preheat oven to 400F. Mix 3 T. of sugar, cornstarch, brandy, lemon juice, zest, and nutmeg in a 2-3 quart baking dish. Stir in apricots and toss to coat evenly. Put the flour, remaining sugar, baking powder, and salt into a large bowl and mix well.  Add the butter and cut in with pastry blender or rub in with your fingers until mixture looks like coarse crumbs. Beat yolks and sour cream with fork to blend.  Pour over the flour mixture and stir with a fork just until the dough is moistened. Drop spoonfuls of the batter over the apricots.  Sprinkle the cobbler with the remaining sugar. Bake 30-35 minutes or until the topping is golden brown and the mixture is bubbling.  Let cool 10 minutes before serving. Question of the MonthResults of last month’s completely unscientific and informal poll: Who is your favorite track star?Kelsey Louie - 50%Derek Petti - 14%Flo Jo - 22%Jessie Owens -7%Pete LaFountaine (write in) -7% This month’s Question: Since the reboot of FRNY Variety Show in 2009 what was your favorite act?   Vote here!   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org  Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees BreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetTBD DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report Megan Jenkins, co-chairSeth Richardson, co-chairDavid LinDa Ping LuoAnthony NgSandi Rowe Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org PhotographyTed PaszekPride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   �Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Chris Stoia Kelsey Louie Sandi Rowe Rachel Cutler Janice, Sandi and Rachel Emily Meyers Mark Mascolini   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY MARCH NEWSLETTER_1104468421528.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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This week marks the first FRNY outdoor workouts, with an expanded schedule, including a hill workout, two strength-building workouts, and two track workouts each week, in addition to our perennial Saturday and Wednesday fun runs, and our newly launched pilot program in yoga for runners. Before you know it, the long run coordinators will be gearing us up for the fall marathon season.  Our multisport coordinators and coaches kept us moving all winter in the pool and in spin class, and now they are taking us outside for bike rides and taking us on the road for triathlons, open-water swims, and organized bike rides.   With the onset of spring, FRNY enters its busiest season -- not only because training swings into full gear, but also because Pride Run season is just about upon us.  In 2011, our 30th Pride Run, we expect a record number of people running the Pride Run, including our very own beginners clinic participants who have been training for the Pride Run since March.  This month will see the annual Pride Run kick-off brunch on May 22 at the home of Rob Lennon and Mark Gilrain (stay tuned to the Gram for details!).    The board of FRNY is pleased to announce a great partnership with the It Gets Better Project, who will receive a substantial grant from FRNY once the Pride Run proceeds are totaled. In return, the IGB Project, which was founded last year by sex advice columnist and author Dan Savage and his partner Terry Hecker, will help FRNY spread the word nationally about the Pride Run. Pride Run Directors Gabriel Celis and Seth Richardson, have lots of plans that they are putting into place to make the Pride Run a fabulous day for all participants!  Whether you are looking for social events, speed workouts, yoga, strength training, or fun runs, FRNY has a lot going on for you this spring. All our events are listed on the FRNY calendar. I hope to see you on the road, in the park, in the pool, or on the track this season!Wishing you all the best,  Megan Jenkins  Wild Women’s Wednesday Fun RunMay 4: A special ladies’ night fun run followed by revelry at the Amsterdam Ale House--as always--suitable for men and women! Email Women’s VP Sandi Rowe for more information.First FridayMay 6: At the ever popular Boiler Room Lounge in the East Village, 86 East 4th Street (between 1st and 2nd Avenues). Take the F or V train to the 2nd Ave. stop. CASH only, ATM inside. Email the Social Committee for more information.Out of Town RacesGood luck to all the Front Runners doing the Cape Relay (May 6 - 7) and the Northface Endurance Challenge (May 8)!by Kelsey LouieQuestion: Besides the obvious, what’s the difference between road running and trail running? Koach Kelsey: One major benefit of trail running is that it stresses more muscle groups than road running.  Ankles, hips, adductors and abductors (inner and outer thighs) and core muscles are engaged for balance.  Running on trails also engage the quads more, increasing leg strength. Follow these tips for happy trails wherever you run:   1) When running on trails, keep your head up and scan the terrain about 10 to 15 feet in front of you so you can plan your steps around rocks, roots, branches, or dips.  Try not to look down at your feet, so you can see what’s coming.  Keeping your head up will not only lead to a safer �run, but also a more efficient running form. 2)   Follow basic hill running tips.  On uphills, run tall and keep an eye at the crest or a few yards ahead, not at your feet.  This will allow your lungs to work at full capacity.  Shorten your stride and pump your arms a little harder. Plant your entire foot; climbing on your toes kills your calf muscles. If you need to, go ahead and walk, while keeping your posture tall.  Even elite runners will walk a steep hill.   3) On the downhills, lengthen your stride.  Don’t charge down the hills, but don’t brake either -- both will cause your quads to burn.  Land quickly and lightly, and allow yourself to fly a little, throwing your arms to the side, but don’t flail. If you lose control, slalom from side to side like a skier. 4) Jump over obstacles when you can. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.  5) Focus on time, not distance. Don’t expect to match your road PR.   6) Keep your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you’re on. Look at trail signs and identify rocks, trees or landmarks on the horizon.  7) Get proper trail running shoes. Trail running shoes sit lower than road shoes, with a harder midsole to take the impact of the trail, protecting you from sharp rocks. They provide greater ankle support to prevent rolling and more lateral support and flexibility for uneven terrain. They have sturdier, stickier treads.  8) There are few options for hydration, so consider bringing water with you.  You can use fuel belts or just carry a water bottle.   By Emily Meyers **It is with mixed emotions that we bid adieu to long-time Gadgets ’n’ Gear columnist Emily Meyers. While she will be missed -- both in Central Park and in The Next Mile -we wish her all the best in her exciting move to Washington, DC.  Many thanks for all your hard work on Gadgets ’n’ Gear, Emily, and give our regard to DC Front Runners!**    Now that spring has finally sprung, what more inspiration could you need to run than warm temperatures and sunny skies?  A new training partner never hurts.  Even better if that new partner keeps impeccable time, tracks your pace, and reminds you of your workouts.  Although nothing can replace the companionship of a running buddy, or the expertise of Koach Kelsey, a Garmin GPS watch can help you stay motivated and focused through the spring training season. Garmin sets the industry standard for GPS devices.  Urban Athletics stocks various Garmin running-specific watches, all of which come either with or without a heart rate monitor.  All track pace, time, and record laps.  The FR60 relies on a foot pod, which I’ve found is less accurate than the GPS the others use.  (Yes, the GPS signal works just fine even surrounded by tall Manhattan buildings.) The Forerunner 210 gives the best bang for your buck with features you’ll actually use.  It’s a round watch, big enough to read easily on the move, but won’t overwhelm a small wrist.  It displays a stopwatch, distance, and either current pace, average pace, or speed.  You can set it for intervals of time or distance.  You can rely on the accuracy of the GPS to track your pace through a race, hold you steady on a tempo run, or measure specified intervals anywhere you like, no track required. All of these watches give you free access to the Garmin Connect web site where you can upload your workouts and routes to share or review.  Garmin’s software lets you geek out to your heart’s content.  The website will display, graph and log all your stats.  If you’re using one of the GPS-enabled models, it will also automatically display your route laid over a Google map, even if you’re not running on roads. For our May newsletter, Urban Athletics is offering the Forerunner 210 with heart rate monitor for only $210 including tax (about $65 off of retail price with tax). I’ll need those GPS-generated maps as I explore my new home.  I regret that this will be my last installment of Gadgets ’n Gear, and I hope that you’ve enjoyed reading my columns even of fraction of the amount I’ve enjoyed writing them.  I’m forever grateful for the coaching, companionship and support I’ve enjoyed over the last two years and hundreds of miles I’ve logged with FRNY.  I’ll be back in NY when the political winds change, but in the meantime, I encourage you to visit me in Washington, DC, especially if you bring bagels. Wishing you all the very best on and off the roads, Emily It’s here -- the warm weather we’ve been dreaming about for months!  We’ve had beautiful cycling conditions over the last few weekends -- be sure to get out on 9-W and enjoy these temperate mornings before the blistering heat of June and July arrives.  As we all head back out onto the roads (or attack them for the first time) it’s important to remember five road biking essentials.  Be sure to check all of these off your list before you head out on your own: 1) Always wear a bike helmet.  No excuses.  Ever.   2) Be prepared for a flat by carrying a few items with you on your bike: - Spare tire tube (be sure that it’s the correct size for your bike) - Tire lever (Small, inexpensive plastic lever that plays a critical role in the tube-changing process) - Hand pump or disposable CO2 cartridges �These items are best stored in a small "wedge" bag that ties to the bottom of your saddle -- out of sight and out of mind, until you need them!  Also be sure to learn how to fix a flat, or at least ride with someone who knows how to do it while you’re getting started. 3) Buy bike lights -- make yourself visible.  Bicyclists own the streets of NYC in the early hours of the morning.  In order to take advantage of our early morning rides, you’ll inevitably have to do some riding in low-light conditions.  Purchase bright lights (white in front, red in the rear) that strap to your frame and handlebars. They will make you significantly more visible to cars and pedestrians. 4) Learn the etiquette.  Know the rules of the road (remember, you’re a moving vehicle in the eyes of the NYPD!) If you’re riding in a group, it’s important to learn the basic hand signals for stopping, turning, and pointing out road hazards. 5) Once you’ve nailed the safety essentials above, it’s time to channel Koach Kelsey and make sure that you’re looking maximally cute on your bike!  Shop around for a bike jersey and a good pair of biking shorts or tri shorts. (Triathlon shorts have less padding, but are easier to run in if you plan to take on a triathlon this year.)  If your budget is tight, talk to Dan Gallagher -- a true cycling minimalist who has ideas on how to turn just about any article of athletic clothing into suitable biking gear. Reach out to Mike, Rachel, or Dan if you’d ever like suggestions on where to shop and what to buy.  (There isn’t a cyclist in the world who doesn’t love to talk about cycling gear!)   Tomer Benyair - by Sandi Rowe Member since January 23, 2011Sandi Rowe: What first brought you to Front Runners and what inspired you to join?   Tomer Benyair: The first time I heard about Front Runners was a year and a half ago from FRNY member Sean Weissbart and then again last year from Dave Caraway. They both spoke very highly of the club! I’m not sure why it took me so long to sign up but I’m really glad I did. Everyone I’ve met in the club seems super nice, and I’m looking forward to meeting/running with more members.  SR: I recently sold you your first set of FRNY gear. What race did you/will you unveil it?  TB: I am planning to wear my new singlet/shorts at the NJ Marathon (May 1).    SR: What is your favorite distance or race? TB: My favorite distance is a marathon, long enough to feel like I’ve done something.   SR: What is the farthest distance you have traveled to run in a race?   TB: Paris Marathon, my favorite race so far.     SR: Do you have a motto for getting you through the rough patches (of tough race)?   TB: Few more miles, and I get to eat a bagel and drink beer!   SR: What is/are your running goal(s) for 2011?   TB: I’m scheduled to run 15 marathons and 2 ultras in 2011.    SR: What is your relationship status?   TB: Single.   SR: How do you spend your days (in other words, what do you do to pay the rent)? TB: Marketing and sales for a Diamond/Jewelry manufacturer.    SR: Some may know that you are from Israel. What brought you to the United States and how long have you been in NYC? TB: When I was 16 I came to NY with my family for a 2 week vacation.  Ever since then, I knew I wanted to move to America and live in NYC. It was the main reason why I chose to study gemology -- because I knew it would be an easier transition from working at the diamond district in Ramat Gan, Israel to finding a job sponsor in the USA.  I moved to New York 12 years ago.  SR: What is one thing you would like to share that might surprise your fellow Front Runners?TB: I’m in such a NY rush that I buy pre-cooked hard-boiled eggs! Recipe of the Month: Vegetarian Reuben Sandwichesby Chris Stoia  Serves: 4Ingredients Sauerkraut:1 tablespoon extra-virgin olive oil1 small onion, thinly sliced1 clove garlic, thinly sliced1 pound bag sauerkraut, drained and rinsed1 sweet apple, peeled, and gratedGenerous pinch allspiceSalt and freshly ground black pepperRussian Dressing Sandwiches:1 tablespoon extra-virgin olive oil, optional12 slices tempeh bacon, optional1 to 2 tablespoons unsalted butter, room temperature8 slices rye bread12 slices dill pickle2 cups grated Swiss cheese (8 ounces)Kosher salt and freshly ground black pepperDirectionsHeat the olive oil in a medium saucepan over medium heat. Add the onion and garlic and cook until golden brown, about 15 minutes. Add the sauerkraut, apple, and allspice, season with salt and a generous grinding of pepper. Cook until sauerkraut is tender, lightly browned and all the liquid has evaporated, about 15 minutes more. Preheat broiler to low. If using the tempeh: Heat the vegetable oil in a large skillet over medium-high heat, and cook the tempeh, in batches as needed, until crispy golden brown, about 3 minutes. Transfer to paper towels. Spread some �butter on 1 side of each slice of bread. Place 4 pieces, buttered side down, on a foil-lined baking sheet. Spread some of the Russian dressing on the sides facing up. Evenly lay the pickles, tempeh, sauerkraut, and then cheese on top. Place the open faced sandwiched under the broiler and cook until the cheese melts, about 2 minutes. Remove the baking sheet from the broiler. Spread the rest of the dressing on the uncovered side of the 4 remaining bread slices, place on top melted cheese, buttered side up to finish the sandwiches. Return to the broiler and toast sandwich, turning once so both sides get nice and golden brown, about 2 minutes total, serve hot. Mike McMahon and Dave Laurence - profile by Mark Mascolini   STARTING TIGHT, STAYING CLOSE    Dave Laurence and Mike McMahon share the worst-kept secret in Front Runners New York: how to forge a decades-long gay union that continues to embrace a widening circle of Front Runner friends.     "They’re inseparable," explains FRNY pal TJ Jones. "It’s so wonderful to see two people together who truly enjoy each other."     "They truly like each other -- not just love each other," adds their long-time buddy Joe Criscione. "They really are each other’s best friend. I’ve never seen either one of them put the other down." Dave and Mike’s knotty bond extends even to gustation, suggests FRNY’s gourmet chef Matthew Tivy. When they dine out with friends, "they order two dishes they both want to try and exactly half way through the plate they do a switcheroo," Matthew reveals. "I’ve even seen them do that with their bagels and muffins at FRNY Saturday breakfasts!" Mike and Dave met when they joined Front Runners in 1983, soon after they moved to New York-Dave from Pennsylvania, Mike from the West Coast. They shared a few post-fun-run Wednesday dinners at the American Diner, the FRNY hangout adjacent to the Beacon Hotel, where Criscione reports he soon "saw sparks flying." Before long they found themselves (perhaps not happenstancially) sitting thigh-to-thigh on a Long Island Railroad ride to a Front Runner Jones Beach outing. Dave had already signaled his special feelings, Mike discloses, by "bringing me home-made chicken soup when I had a bad cold." Dave and Mike started sharing an address in 1984 with a test in contraction other would-be life partners might try--if they are brave. Soon after Dave moved from a one-bedroom on Brooklyn’s Prospect Place to "the smallest studio apartment I have ever seen," Criscione says, Mike moved in with him. Dave didn’t have second thoughts about cohabitation, but his eyes widened a mite when Mike arrived at the elfin studio with a flotilla of boxed sundries he hadn’t opened since his journey from California. "What did I get myself into?" Dave wondered (silently). "This apartment’s really small and now there are two people--and lots of boxes--here. But it worked out." Why? Besides sharing food, coffee, and a yen for road running? "We laugh a lot." Dave offers. "We try not to take anything too seriously." And they do agree on other interests, like travel, movies, and entertaining friends with home-cooked cuisine. (Dave studied for a year at the French Culinary Institute in New York, and friends attest to the toothsome results). Interests they did not share right off, they learned to share, or at least to tolerate. Mike warmed up to Dave’s ardor for museum hopping, for treks around town taking photos, and for lake swimming: Dave lured Mike into FRNY swim training and then tri competition. But they also know how to draw the line--and live happily on opposite sides. Dave loves hiking and climbing heights; Mike doesn’t. "I’m not fond of bugs that love to bite me," Mike explains. Although they’ve tromped through Bryce Canyon, Zion National Park, and the Grand Canyon together, when Dave scampers up rocky massifs, "I like to stay at the base camp," Mike confides. Another incompatibility, Mike points out, is that "we can’t share all our clothes" because Dave is a one or two sizes taller. That’s a disadvantage, Mike observes, because "Dave is the more daring one and has more of the fun clothes in the family." Though Mike maintains he’s still "quite challenged by open-water swimming," they’ve toughed through several open-water triathlons together and have an Olympic-distance outing slated for May 21 in Harriman State Park. Dave remains the stronger open-water swimmer, while Mike shines in road races, routinely scoring for the FRNY Vets in points races. But when they met, "Dave was the better runner and the more consistent runner," Mike divulges. Both attest that they remain fierce competitors. Mike confesses that he gets wound tighter than a mainspring before every race, and Dave parses results to see how he’s doing vis-?-vis people who run at his pace and where he stands in age-graded rankings. For Mike, the competition doesn’t have to be another Front Runner or another Vet. He competes with himself, working to maintain a certain rare pace year after year. And sometimes he competes with Clorox. Trying to reassure Mike about the Hudson River swim for the NYC Triathlon last year, Front Runner Bob Nelson noted the swim portion of the race follows the current, so even a Clorox bottle gets downstream easily. After the race, Mike advised Bob, "yeah, but the Clorox bottle passed me." Dave has run the New York City marathon three times and Mike once. Although they haven’t registered for 2011 yet, they both can because they ran nine qualifying races in 2010 and volunteered. Dave, at least, is tempted to tour the five boroughs one more time. "I’d like to see if it’s possible to �do it under 4 hours," he says. The youngest of four siblings, Dave was born when his dad was in his 50s, and the family’s contact with sports consisted mostly of watching them on TV. Growing up and going to college in the only hyphenated city in the United States (Wilkes-Barre, Pa), Dave never started running till he left town to take a retail job a few counties south in Allentown. Noting some unwanted abdominal girth, he joined a running group and took to the road. He tried something else new around the same time-going to a gay bar. A friend at work "had her finger on me more than I had my finger on myself," Dave recalls. She suggested a guys-only hangout he might enjoy, "and I did have a good time-sort of an eye-opening experience." After two years Dave jumped to a bigger retail chain, Gimbels, and a bigger city, Philadelphia. Front Runners Philly didn’t exist in those days, but Dave kept running with friends, up and down the scenic Schuylkill. Making his mark as a furniture display manager, Dave got noticed by New York management, who lured him to Gotham with more money. Gimbels succumbed to across-the-street rival Macy’s in 1987, but Dave had already moved on. Now he works as showroom and sales manager for Walters Wicker, a high-end wholesale furniture company catering to architects and designers. How Mike started running, came out, and came to New York City takes a little longer to tell. If you don’t know Mike personally and wonder why an Asian man has an Irish name, you probably guessed (correctly) that he was adopted. His adoptive Irish-American father and adoptive Chinese mother met in Hong Kong, where his dad worked in intelligence for Uncle Sam and his mom immigrated after a series of tumultuous translocations starting in Shanghai, trekking to Nanking (now called Nanjing), then fleeing again after the notorious Rape of Nanking by the Japanese army in late 1937 and early 1938. Mike says her story reflects the ordeals of one character in Amy Tan’s The Joy Luck Club. The small family’s peripatetic life continued as Mike’s dad followed mostly government jobs to San Francisco, Baltimore (his dad’s home town), Columbus, Ohio, and finally Los Angeles, where Mike grew up in the South Bay area. Recruited onto the high-school cross-country team, Mike recollects overlong jaunts to LAX and back and races that climaxed in mass emesis. "Everyone would tell you that if you ran well, you threw up at the end," Mike remembers ruefully. He quit racing, tried wrestling, but soon found he had enough time only for school and work, which became mandatory when his dad died during his freshman year in high school. On his first job Mike took tickets, popped popcorn, and peddled Good & Plenty at a movie theater in Inglewood-close enough to Watts to attract gangs. When asked to show their tickets, gang members would snap their Bic butanes and declare, "Here’s my ticket." Mike let them in. But he got out when one gang rumble culminated in a trashcan flying through a front-door window. "I was in one of the fringe crowds back in high school," Mike recalls. Going to school, working, and taking care of his mom (who never learned much English) limited Mike’s social life. He began to guess he might be gay only when he was in college at the University of Southern California, where he earned a degree in business, marketing, and finance. Mike’s work r?sum? began in aerospace out West, but soon landed in more a more terrestrial profession -- advertising and marketing -- in New York. As his career evolved, he found himself at a couple of Internet startups just as the 1990s Internet bubble started to swell. When the bubble burst, he translated his sales and marketing skills into the nonprofit world and fund raising, working first for the New York Gay and Lesbian Anti-Violence Project. Now at the National Urban League, the pioneering civil rights group founded in 1910 in New York City, Mike heads a move to develop e-giving initiatives. He resumed running after college with postcollege roommates in West Hollywood. Since the early 80s, Front Runners "has changed dramatically," Dave says. He and Mike remember the era when then-president Steve Gerben showed up every Saturday with a bag full of FRNY singlets and a minute of random announcements, followed by the days of stuffing envelopes with monthly newsletters, or answering the FRNY phone machine that resided in their apartment during Mike’s presidential tenure. Through nearly 30 years of club synergy, what distinguishes Mike and Dave from other durable FRNY couples is their unflinching commitment to the club. Mike has served on the FRNY board as director at large, men’s vice president, and president (in 1995).  TOgether, they’ve headed up the membership committee, the clothing committee, and the election committee and organized club outings. But friends say the most important aspect of their FRNY membership remains their warm and ready outreach to runners new and not-so-new. TJ Jones remembers meeting Dave and Mike when they invited him and Bernd Erpenbeck to dinner after a First Friday social, then many times again to their Lincoln Towers apartment. Mike and Dave "are committed to welcoming new people to the club and building lasting friendships," says TJ. "For me this embodies what Front Runners New York is about on its best day!" Dave voices some regret that long-time pals drifted away from FRNY over the years -- often because they stopped running -- and wishes Front Runners who give up circling Central Park in Sauconys would stay linked to the club through swimming or biking or social revels. And Mike stresses the familial bounties of FRNY. "We’ve always felt that the core of our friends have been from Front Runners," he says. "Biologically or in terms of adoption, you don’t get to pick who your family is. But at Front Runners you get to pick your family. And I can’t think of a better group of people to choose from."   Board Meeting �April board meeting minutes are available here.The April 25 ad hoc board meeting to discuss Pride Run proceeds was canceled because there would not have been a quorum (5 out of 7 board members).  No decision has been made yet. You can read the proposal that was to be under discussion here .  All board meetings are open to members in good standing.  The next board meeting will be Wednesday, May 11 at 7 PM at the home of AJ Stachelek, 180 Claremont Avenue, Apt. 53.  Please RSVP and suggest agenda items to  Megan Jenkins.  In This Issue The Starting LineKoach’s KornerGadgets ’n’ GearMulti-SportWelcome To Our FamilyProfile of the MonthBoard Meeting MinutesApril BirthdaysWelcome MatAbout the Next MileSupport FRNYColumnists May Birthdays Matt Chisholm 5/1Mark Kania 5/2Judy Stern 5/3Michael Markowitz 5/3Omar Sandoval 5/3Melissa Comerchero 5/3Jay Scaramazzo 5/6Faith Tempest 5/7Ross Barton 5/7Adam Pollack 5/7Jillian Ternosky 5/7Joseph Criscione 5/8Michelle Johnson 5/8Michael McCutcheon 5/8Tyson Pitzer 5/9Tomer Benyair 5/9John Fraser 5/10David Klima 5/10Michael Beltran 5/11Tony Razzano 5/12James Kerchner 5/12Charlie Herschel 5/12Kiley Margolis 5/12Walter Bridgham 5/13Matthew Wolden 5/13Gabriel Celis 5/13Louisa Lun 5/13Brigitte Paulick 5/14Richard Velazquez 5/15Ashley Marsh 5/15Sharen Duke 5/17Martin McElhiney 5/17Shelley Rappaport 5/18Thomas Murray 5/18Daniel O’Neil 5/19Keith Soura 5/19Scott Godsen 5/20Manuel Gonzalez 5/22Charles Wintczak 5/22Tim Blanchard 5/22Jeffrey Werner 5/22Daniel Bersohn 5/22Michael Totaro 5/23Osman Mirza 5/23Gary Apruzzese 5/24Megan McDavid 5/24Zander Ross 5/27Thomas Minogue 5/28Blair Ireland 5/28Warwick Adams 5/28Phil Wahba 5/29Peter McGrane 5/29Faycal Bouguir 5/29Joseph Lim 5/30Keith Davis 5/31 Welcome Mat (New in the Month of April)   Aex TamayoKenneth LangBeatriz HernandezThomas MurrayAdam AroianBen BrooksDominic DavisKenneth LangEmalinda McSpaddenJeremy KaplanKristen ConnorBrian DistelbergDryden RazookCharlie McMillenBeatriz HernandezRoss BartonAngelina HarrisLea ReinholdKate KunstelEric ArzurRob FranekJacob HurleyChanelle Elaine  The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey LouieChris Stoiacoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersDa Ping LuoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.org PhotographyTed PaszekPride RunGabby CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.orgJoe LimKatrina Amaro   Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  This Month’s Columnists Chris Stoia Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Zander RossEmily MeyersMark Mascolini � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY MAY NEWSLETTER_1105361126395.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/34206f9634f111bcc8281b1d6796ead6.pdf 174ec801cbd36b1e4770060cd95143d0 PDF Text Text �{ "id": "1108492816329", "name": "FRNY NOVEMBER’11", "subject": "FRNY NOVEMBER 2011 NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-11-05T03:29:58.270Z", "modified_date": "2011-11-08T18:46:07.073Z", "last_run_date": "2011-11-08T18:46:07.043Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-NOVEMBER-2011-NEWSLETTER.html?soid=1101657017 564&aid=43-oDs9JkZk", "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": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 686, "opens": 279, "clicks": 72, "forwards": 0, "unsubscribes": 0, "bounces": 13, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 0 }, { "url": "http:\/\/frny.org\/members\/FRNY-The-Early-History.pdf", "url_uid": "1105905085312", "click_count": 1 }, { "url": "http:\/\/www.formstack.com\/forms\/frny-nominations", "url_uid": "1108551852477", "click_count": 20 }, { "url": "https:\/\/docs.google.com\/document\/d\/1C4JJNTZby6GDRcsV3K33lJ3yeU5EN7g8PlurCljT_N4\/ed �it", "url_uid": "1108551852475", "click_count": 12 }, { "url": "https:\/\/docs.google.com\/document\/d\/1mG5Ypsfg2E6td9PGUm5Qy9121zh8BXKI5My80usstPA\/ed it", "url_uid": "1108551852479", "click_count": 54 }, { "url": "https:\/\/docs.google.com\/spreadsheet\/viewform?formkey=dGc0UnpBdjdOckxxajlWZTFVN3BueGc 6MQ", "url_uid": "1108551852478", "click_count": 34 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: FRNY NOVEMBER 2011 NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=43-oDs9JkZk&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=43-oDs9JkZk&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=43-oDs9JkZk&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=43-oDs9JkZk&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=43-oDs9JkZk&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=43-oDs9JkZk&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=43-oDs9JkZk&c=3&r=1" }; NOVEMBER 2011 Volume XXVIII Issue 11  Congratulations on the many successes of last weekend’s marathon! Special thanks to the organizers of our events: Matt Kovich and Gemma Sanz de la Serna (pasta dinner) and Mike McMahon and Dave Laurence (pancake breakfast). Extra special congratulations go to Jennifer Wisdom and Argus Galindo who took the 24-mile water station to a new level this year by taking on the task of staffing it completely with Front Runners and our friends (from Crux, the Dashing Whippets, TNYA, Vancouver Front Runners, and others). NYRR, its vendors, and many runners noted that our water station was one of the cleanest, best organized, and most pleasant to run through. Many thanks to the volunteers who helped make that happen. With the marathon behind us, we move into the last part of the 2011 FRNY calendar, which includes not only the elections for the 2012 board, membership renewal, but also preparations for FRNY’s Annual Awards Night.  Ten years ago Michael Orzechowski started a grand FRNY tradition by holding the first Awards Night. On Saturday, January 21, 2012 we will celebrate the accomplishments of the club and of individual members at our tenth annual Awards Night at Union Theological Seminary, 3041 Broadway at 121st Street. Please save the date; ticket information will be available next month.  In the meantime, please consider nominating your teammates for FRNY’s 2011 awards, using this online form. Your nominations will be read by FRNY’s race captains, coaches, and 2011 board members.  Nominations are due by November 25. The final voting for all awards is made by the 2011 in a private session after the rest of club business is discussed at the December 4 board meeting.  The club has accomplished so many amazing things in competition, as volunteers, and in terms of personal goals in the past year. As you might imagine, there are many excellent nominees every year, and these decisions are incredibly difficult. Your input is extremely valuable to the board, please consider nominating those whom you have noticed doing great things this year. Additionally, as we approach 2012, the board is proposing a big change to FRNY’s points award system for next year in order to encourage participation and smart racing and reflect the competition, participation and team spirit and exposure of FRNY in and around the New York City area. The board invites your comments and feedback on the new system now through November 25. Click here to fill out a short questionnaire. A final decision will be made at that board meeting on how to shape the FRNY points system for 2012.  Wishing you all the best,    Megan Jenkins And the candidates are... Candidates Announced for 2012 FRNY Board   The candidates have declared themselves and voting will begin on November 19 for �officers of the 2012 FRNY Board of Directors. This year there are contested races for the positions of treasurer and secretary. The candidates are as follows:   President Megan Jenkins   Men’s Vice President Dave Lin   Women’s Vice President Sandi Rowe   Treasurer Ian Newton Anthony Ng Rachel Snyder   Secretary Seth Richardson Darin Soler   Directors-at-Large (2 open positions) Matt Kovich Gemma Sanz De La Serna   Click here to read the candidates’ statements. The candidates will address the membership of FRNY during a "meet the candidates" forum following the fun run at Rutgers Church on November 19. Members are encouraged to ask questions of the candidates at the forum. Voting will take place via Survey Monkey from November 19 through December 2, and members may also vote using paper ballots following the fun run on December 3. Results of the elections will be announced following the conclusion of voting at Rutgers Church on December 3. by Kelsey LouieThink that the Armory isn’t for you? Think again!!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. What if I am training for a marathon this Spring?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.   What if I am new to running?Then the Armory workouts are designed just for you! These workouts are geared to help beginning runners with more intense workouts to help jumpstart your speed and fitness. What if I’ve never run on a track?Then the Armory workouts are designed just for you! In the beginning, we’ll review proper track etiquette. You’ll be a pro in no time! What if I don’t plan on racing a track meet? Then the Armory workouts are designed just for you! That’s OK. Hopefully, you’ll change your mind, but if you don’t, the Armory is a great place to run indoors during the cold evenings in the winter with some of your Front Runner friends. What if my goal is to improve my 5 mile time?Then the Armory workouts are designed just for you! There are so many workouts that can benefit road racers at all distances. Measuring your pace every 200 meters will help diagnose your strong and weak points in racing. 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 at Tuesday evening (TONIGHT!), Nov 8 at 7 pm at the offices of Harlem United, 306 Lenox Avenue, 3rd Floor or contact Koach Kelsey at klouie@harlemunited.org. By Mike Terry and Rachel Cutler   This fall, Rachel and I are proud and excited to be earning our USA Triathlon (USAT) Level 1 coaching certifications.  The certification process is a fantastic opportunity to support the club’s growth and visibility--and it will also help enhance our programming for the club.  We’ve already got lots of ideas percolating for 2012!  Tuition for the coaching certifications was covered in full by a grant from USAT for growing multisport clubs--it’s an honor that FRNY was selected!   To kick off the certification process, Rachel and I both attended three-day coaching clinics in Chicago and Philadelphia.  World-class Level III coaches (the ones who train elite and Olympic-caliber athletes) lectured us on race nutrition, training plans, technique drills, injury prevention, mental skills, and exercise physiology.  Following the clinics, Rachel and I began the lengthy examination process. We’ll complete our certifications this winter-in time for us to plan for spring training.   �So what’s in it for the club? You can look forward to more multisport-specific clinics, workouts, races, and training trips in 2012!  In particular, we’ll be leveraging our skills to support our athletes training for the Jersey Pride Triathlon in July and Ironman New York City in August.     Come give FRNY Multisport a ’tri’ next summer! "Fathead" is a funny and educational new documentary, focusing primarily on cutting-edge nutrition ideas. I highly recommend the film, with a couple of caveats.... "Fathead" is an autobiographical rejoinder (by the pudgy comic Tom Naughton) to the hugely popular "Super Size Me," the story of Morgan Spurlock’s month-long diet of only McDonald’s food and the deleterious effects of this eating regimen on both his body and mind. Spurlock also comically explored the fast food industry’s pervasive (and negative) corporate influence. In "Fathead," Naughton’s premise is that Spurlock’s downfall was his ingesting the simple sugars, grains, and Cokes at McDonald’s. So Naughton embarked on a similar journey, this time eliminating the bread, desserts, and sweetened drinks, but eating the burgers, fries, McNuggets, and salads.   And all of his key health indicators improved. Naughton does a good job in explaining basic nutrition principles. He relies on sound science in explaining how saturated fat became the culprit for so many years, wrongly so. Basically, in the 1950’s, one scientist distorted the results of a study, and his writings led to the demonization of fat for the next generation. The bottom line is that so many health disorders (such as obesity, heart disease, and high blood pressure) stem from a disturbance in the levels of a critical hormone, insulin, and an overabundance of sugar and grains creates this disturbance. Instead, we need to focus on increasing both our fat and protein intake. Now, my caveats. Unfortunately, Naughton doesn’t spend enough time discussing the "bad" fat in fries, and he drinks far too many diet sodas, which can also create health problems.   His sarcasm in vilifying both vegetarians and the government’s role in promoting nutrition policy is also way over the top.   Still, I wish I had come up first with the idea for the movie. We shall see if I can come up with something better. Meanwhile, "Fathead" is available on DVD and Netflix streaming. All members in good standing are invited to attend all FRNY board meetings. The next board meeting will be 7 PM on Monday, November 14 at the home of Matt Kovich (N.B. the new location! 420 West 42nd Street, Apt. 24E). Draft minutes from the October board meeting are here.     A preliminary draft of the November board meeting agenda is here.  Please RSVP and suggest additional items to Megan. CRAIG GOODWIN New Member since June 25, 2011    What first brought you to Front Runners New York and what inspired you to join during this past Pride Weekend? I was looking for a running club and Front Runners seemed to be the natural choice.  I found FRNY through the New York Road Runners website.  I was inspired to join by seeing how much fun Front Runners were having at the parade!   When did you first start running? I started running in July 2010.   What is your favorite distance or race? I really enjoy the 10k distance, but after running the Staten Island Half Marathon I can see that distance becoming my favorite very soon.   What is/are your running goal(s)? I will complete a marathon in 2012.  I also want to get my pace down to less than 10:00 per mile.   I see you also like to participate in Monday night swim, have you also competed in swim events or a Tri? I learned how to swim in summer camp when I was 16 years old.  I have always loved it.  I have yet to compete in a swim event because I have been building up my endurance.  I plan on participating in a one-hour swim in January and completing at least one sprint triathlon next year. What is your relationship status? I have been with my wonderful partner, Arturo, for almost five years.  When I came home from my first race he said, "So, did you win?"  Of course I said, "Yes."   How do you spend your days (i.e., what do you do to pay the rent)? I manage the Wendy’s restaurant on 165th Street and Broadway in Washington Heights.   Recently, you shared on Facebook that you are officially off diabetes and high blood pressure medication. How long had you been taking them?  In 2005, I was 310 pounds and by 2007 I was diagnosed with type 2 diabetes, hypertension, and high cholesterol.  I was taking about seven different medications every day.  In 2010, when I saw that I was spending $7000 per year on medications, I made a commitment that I would stop living that way and get off the meds.  I saw results very quickly.  After three months, I was able to stop taking insulin and now after a year I was able to stop taking all of the other medications.  Although I still have to lose about 50 pounds, I am very healthy.  My doctor says that my heart is in excellent shape and my resting heart rate is in the high 40s.   I never realized how poor my health really was until I became athletic.  I have so much energy now to do everything I want to do.  When I started running, people �actually told me that I would not be able to do it.  After all, I was never athletic in my entire life!  Now I just dare someone to tell me I can’t do something.  I’ll prove them wrong every time. (photo courtesy of Tom Henning) PERSONAL RHYTHM  Matt Tivy traded celebrity for solidity. Now he’s on his own determined cadence to a dream life - by Fred Pfaff.   Matt Tivy in his chef coat.  You may not know him yet, but he’s already made you smile. That is, if you’ve been at any number of FRNY catered functions in the past decade. There’s no doubt FRNY is the best fed running club in Manhattan, and Matt Tivy is the reason. For more than 10 years, Matt has been bringing 4-star touch to the club for next to nothing and a nod.   "I haven’t done that much for the club really," says the 50-year-old, blond marathoner.   Try telling that to his friends.   "I don’t buy that at all!" yells longtime friend and former race director T.J. Storch. "Make sure you let people know how much Matt has done for Front Runners," insists pal Phil Wahba.   "He’s done so much for the club, year in year out on an unsung basis," says former FRNY president Mike McMahon. "Matt’s an example that you don’t have to hold an office to give meaningfully to Front Runners."   All told, Matt has produced, catered, or assisted with well over 40 FRNY events, including five variety shows, and at least five pre-marathon pasta dinners and pancake breakfasts. His calendar’s full on a slow day, but he always finds a way to get one more done. If it’s a sweat, he’s not showing it.   Untrained marathon That was the story yesterday in the 2011 New York Marathon, which he ran against doctor’s orders, partner’s pleading, and friends’ admonitions. Last year a routine physical detected a heart valve condition that deteriorates with prolonged or intense exercise. This summer his doctor told him not to do the marathon. He hadn’t run more than 5 miles since June, instead going to the gym four days a week to row, run or bike for half an hour (read: total weekly run mileage just 4-8 miles). But he felt so good on a 4-miler in mid-October in Riverside Park that he just decided he had to be on the Verrazano Bridge on November 6.   "I’ll walk a bit, jog a bit, but I’ll be out there just to participate," he told me two weeks ago. "I just love the experience so much, and this will probably be my last one."   Yesterday, he passed the FRNY-run 24 Mile Water Station in Central Park completely focused, running tall and looking straight ahead. He didn’t stop for water because he couldn’t afford to break stride. And, well, he wanted to make a statement. He crossed the line in 3:52, 20 minutes behind his PR but miles ahead of anyone’s expectations.   "When I got into Brooklyn, I thought, ’this feels right!’" Matt told me on Monday, the day after the marathon, after a nap and 12-hour sleep. "Then I turned in a great half and I thought, ’you can do under 4 hours, so you have to go for it.’"   Running the 2009 Brooklyn Half with longtime partner Keith Jameson showed Matt he could run a long distance without training, so long as he kept the pace smooth and slow. And years of experience have him convinced that he’s better when he goes out faster than coaches advise; he gets confidence from having fast miles "in the bank."   "I was not happy at all about Matt doing the race," says Keith. "But he makes his own song, always. He’s completely individual, which is what I love most about him. So I had to support his going for one last hurrah."     This might not be the last hurrah, though. Emboldened, Matt aims to plot an unconventional training schedule for the 2013 New York Marathon and enroll his doctor in it. In this case, unconventional means avoiding the rigor of high-mileage weeks punctuated by hill and interval workouts.   For a man who knows his instrument and isn’t afraid to wail 100%, who knows? Besides, he might not be able to resist one-upping Phil Wahba one more time. In 2009, Phil out-trained him but Matt beat him by nearly 10 minutes. This year, Phil got a shock at the medals area. "What are you doing here?" he yelled, followed almost instantly by, "You bitch!" (For those unfamiliar, this ranks as the ultimate compliment between them.)   From stardom to stability It’s 4:30 on a sparkling Sunday afternoon in October, and yet already an early dinner crowd is ambling in to Caf? du Soleil at 104th and Broadway. Most have no idea the tall blond Englishman facing me at a side table is the owner, let alone the chef with A-list �pedigree and icons like Daniel Boulud and Alain Ducasse on his speed dial. When I acquiesce to escargots-it’s hard for an owner chef to sit with a guest for long without offering him food-he quietly gets up and approaches a waiter at the bar. No gestures of influence.   It wasn’t always this way. He’s gained a humbler perspective since trading stardom for stability.   Fast start: Chef Matthew at age 3.     From the moment he could distinguish flavor, Matthew began a love affair with food. By 10, he was pushing his mother to teach him to make his favorites. That summer, "Matt’s Place" opened on the Tivys’ back patio, with 3-cent items including PB&J and Campbell’s chicken noodle soup. At 15, he was working in a restaurant kitchen. When he graduated high school, he headed straight for Culinary Institute of America.   He started as a sous chef for a little French inn in the Berkshires and quickly replaced his alcoholic boss. When that place closed after the owner suffered a stroke, he became the first chef of Blantyre, a Relais Chateau property in the Berkshires. After two years at the summertime resort-he wintered as a private Chef in the Caribbean and at top-level restaurants in Strasbourg, France-he was itching for the big time. So Mark Sarazin, a celebrated butcher, took the 24-year-old to lunch with Daniel Boulud, who hired him on the spot as a sous chef at his new Plaza Athenee hotspot.   When Matthew got antsy again 18 months later, Daniel set him up as the chef of Maurice in the Parker Meridien. But Maurice only lasted six months, and a gig as Executive Chef at the reborn QV restaurant another six months. So Matthew took the summer off to operate a catering service for Tanglewood. He returned to Manhattan to work for magnate Brian McNally (Odeon, Indochine). While overseeing the kitchen design of the soon to open Royalton restaurant, Matthew stepped in to rescue McNally’s newly opened open Canal Bar. After the celebrity outscored the food on opening night, McNally woke Matt with a panicked call. "It was a disaster," he cried. "Nobody even mentioned the food!"   Matt put a new menu together, and Canal Bar reopened three days later. It was slammed from the start. When McNally’s next venue dulled the sheen on Canal two years later, Matthew redid ManRay in Chelsea.   Celebrity came with a high cost, though. The work was all consuming, and it was a way to hide from what Matt needed most: coming to terms with himself. "I thought I was God’s gift to the kitchen back then," he says. "I put everything into my work and career so I didn’t have to acknowledge or face what I knew to be there."   Out and true He’d long been attracted to men, but his only two one-night-stands-in high school and after culinary school-left him so ashamed he couldn’t do it again. During his Tanglewood summer, he’d met Jen, a vivacious blonde Columbia student who was a former high school track star. They ended up married, with Matt "putting everything into making that work to avoid coming out." When the marriage started to unravel, Jen urged him into therapy to save the relationship. He was so bound up he came out to his therapist in a letter, but he got it done. Jen went on to marry another Englishman, and Uncle Matt is a favorite with her four kids.   The breakup cleared the way for a life. Ultimately. Matt took a job at La Cremaeliere in Westchester, using the well-staffed, routine venue as the foundation for a new, stable personal life. Being too shy for the bar scene and wanting a younger guy-"I felt I’d totally missed the boat in that part of my life"-he joined a 20-Something group at The Center. Then a youthful looking 34, he met a 24-year-old attorney, had a brief relationship, and then met with frustration on the dating scene. He joined Front Runners in 1994 hoping for a boyfriend, but discovered running and community instead.   Two friends had met partners through personal ads, so he plunked down $250 on a New York classified. The most intriguing of the 25 letters with photos he got back was from an opera singer named Keith. They roller-bladed in Central Park, then dined at Caf? Luxembourg, and then started dating in earnest. Their age difference-Keith is six years younger-bothered Matt until his therapist asked, "Why don’t you just do what you want for a change?"   He did. And he’s pretty much been doing it ever since. He and Keith have been together 15 years now, and have lived together since 2005. Typical of a Matt endeavor, their relationship takes extra effort. When the job calls, Keith has to fly. Last year, that meant nearly 11 months away from New York. Matt flies out to meet him as much as possible-last year in Santa Fe, Los Angeles and Chicago-and Keith bargains retreats when he has a few days clear (he’s building it into his contracts now). The two got to take an extended vacation together this summer, at long last, heading through England and �Italy for two and a half weeks. Luckily, Keith just landed an annual contract with The Metropolitan Opera that will keep him in New York fulltime starting next September.   "I always said I’d never date another singer, because singers are crazy," says Keith. "Lucky for me, Matt’s good but he’s not a pro. He’s chef crazy, which is just different enough. And he’s so loving and loyal."   Their relationship has opened the door to dreams for both. With Matt’s support, Keith went from a day job doing admin for Travelers to a first-rate tenor on the classical circuit. With his deepest needs met, Chef Matthew progressed through a series of solid jobs-running La Cremalliere for six years, Chez Louis in Rockefeller Center for two, Metro Diet for two-on the way to his dream of his own bistro. "After all the ups and downs of hot restaurants, I decided I need something more secure," he says. "Popularity-driven, homey cooking is more sustainable than critically acclaimed menus."   Caf? du Soleil opened in 2005 and instantly filled a need in the neighborhood below Columbia. Although a pizza place across Broadway didn’t work out, Matt and business partner Alain Chevreux now own the successful Chez Lucienne, on Harlem’s hot new Restaurant Row at 125th and Lenox, next to Red Rooster and Sylvia’s. Coming off a PR year despite the recession, they’re now heating up Soleil Caterers, which will soon add FRNY weddings to its calendar of corporate and personal events. Matt’s place has become the Upper West Side celebration venue for Front Runners. And, naturally, Soleil Caterers is the first call for official FRNY events. No matter how busy Soleil gets, there’s always room for the club.   Running for keeps "I love Front Runners," says Matt. "I love the group and what we represent in the gay community. When I put a Front Runner jersey on in the front pack, I’m going to do the best I possibly can."   Before Sunday’s example, Matt had given it his all in more than 50 NYRR events, including the 2007 and 2009 NY Marathons. In 2007, he targeted 3:45 but went out much faster and maintained it, coming in at 3:32 even with a bathroom break. In 2009, he stayed with the 8:00 pace group until a tight hamstring slowed him up to 3:33. 2011 was to be his ticket to Boston.   "I could have trained for the marathon and tried to PR," he says. "But it would just wear out the valve faster, and it’s an open heart surgery. I don’t go into the victim mentality, I just think, ’Let me avoid the surgery as long as I can.’"   Whether there’s another marathon (or three) in his future, Matt figures to keep running in his life. He’ll do Pride Run as a fun run, and join the club on Saturdays in the park. Being outside with everything rolling in stride counts for something. Don’t look for the chef to be anything but lean, as he’s dedicated to core training, and he’s as good on the rower and the tennis court as he is on the roads.   "Marathon running makes me feel like I can get through anything," he says. "Before my first one, I couldn’t imagine doing something that taxing for that long. Now I know I can just put my head down and get through tough stuff, whether it’s physical or mental or emotional."   Uh huh.   So much energy emanates from his 6’ frame that I don’t doubt him when he says he wants to find another intense outlet. It could be a music business of sorts. His mother sang professionally, and Matt studied guitar, oboe and music in high school and for a year after in England. He leads a band of talented musicians, Evil Prince Ludwig The Indestructible, through covers of tougher Seventies to current pop rock. Anything but the usual cover band stuff, the band shines on intricate harmonies. Whether the gig is at Cafe du Soleil or The Bitter End, the audience is largely faithful family and friends out to see people they like playing stuff pretty well.   "I miss music when I’m not playing it," Matt says. "But we don’t play that often and I never had the discipline to try to do it as a profession. I would like to incorporate music into my catering. It might different music and food packages, like a private dinner with a jazz trio. I’m just building a catering website now, and I can see a food and music pairing section."   Bet on it. Matt doesn’t dawdle on ideas, and he’s run through risk a time or two. Just because the next thing hasn’t manifested doesn’t mean it’s not in full motion.   "Doing what you like to do the way you like to do it, that’s success to me," says Matt. "That’s what I strive for. It’s not easy. I have to keep refining because life intervenes. But I get to love all of my life today." �  In This Issue The Starting Line2012 FRNY Board CandidatesKoach’s KornerMulti-SportNutrition NotesBoard MeetingWelcome To Our FamilyProfile of the MonthNovember BirthdaysWelcome MatFRNY HistoryAbout the Next MileSupport FRNYKitchen TalkColumnists November Birthdays   Leah Serinsky 11/1 Elliot Fishman 11/2 Michael Benjamin 11/3 Nancy Caruana 11/3 Daria Askari 11/4 Lynn Richardson 11/4 Peter May 11/5 Cenk Bulbul 11/5 Rosario Gennaro 11/5 Brent Peterson 11/5 Robert Lyons 11/6 Rachel Kliegman 11/7 Steve McLure 11/7 Kent Lau 11/8 Jay Smith 11/8 Jordan Fox 11/9 Michele Comerford 11/9 Mariela Lombard 11/10 Chris Castelonia 11/11 Mike Maxwell 11/12 Howard Yu 11/13 Jennifer Manuel 11/13 Kate Kunstel 11/14 Tim Donza 11/16 Robert Sundeen 11/16 John MacConnell 11/16 Paul Baumeister 11/16 Kristen Connor 11/16 Caroline Roe 11/17 Thomas Tsang 11/17 Giovanny Leon 11/18 James Dowdle 11/18 Todd Yu 11/18 Nicholas Emerson 11/18 J. Daniel Ferguson 11/18 Bret Supranowicz 11/19 Sigfredo Martinez 11/21 Lea Reinhold 11/21 Melissa Bourque 11/22 Victoria Roig 11/22 Dennis Giza 11/23 Steven McDonald 11/23 David Laurence 11/24 Damian Hartner 11/24 Nicole Haff 11/24 Neal Parikh 11/24 Timothy Berardo 11/24 Spencer Lew 11/25 Justine Repaci 11/26 Kimberly Bliss 11/26 Christopher Collette 11/26 Tyler GreenPope 11/27 Trent Kirkpatrick 11/27 Dan Armstrong 11/28 Michael Grubb 11/29 Amanda Hughes 11/30 Welcome Mat (New in the Month of October)     Ken DeCarloRodney DooleyJ. Daniel FergusonKevin ColganChristopher ColletteBrad WagnerMatthew GrazianoAmanda HughesDiego Palma  FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All �material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees Brooklyn Run  Peter Doebele Mike GrzeleckiMegan McDavidBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed Russell DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersMartha Marina DaoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant CoachBernie Janelle, Coordinatorlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn Whooleymembership@frny.org  Out of Town RacingTim Guscott Ned Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoBernie JanelleMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris Stoia     This has been modified from Runners World Magazine recipe by pastry chef, runner, and triathlete chef Megan Romano.    I’ve made it many times and it always a good decadent dessert that’s good for the holidays or any time of year.Flourless Chocolate Cake  1 pound dark chocolate1 cup butter10 egg yolks10 egg whites1/2 cup sugar4 tablespoons brown sugar2 tablespoons sugarcooking spray Melt chocolate and butter in double boiler.    Remove from heat.    In separate bowl whip egg yolks on high speed, gradually adding 2  tablespoons of sugar. Whip until pale yellow. Set aside.  Whip egg whites until soft peaks form. Gradually add 1/2 cup of sugar and whip until stiff peaks.    Fold yolk mixture into the chocolate-butter mixture.    Fold whites mixture into the chocolate-yolks mixture.    Pour into spring form pan (or tube pan/mold) that has been coated with cooking spray and brown sugar.    Bake at 320 degrees for 20 minutes or until the batter has risen and then cracked.    Remove from oven and allow to cool.    ALERT!!! the cake will collapse! This is normal. It is supposed to happen!    Serve with whipped cream, fresh berries etc. Yum!!!  This Month’s Columnists Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Miles Harter Chris Stoia   Fred Pfaff   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY NOVEMBER 2011 NEWSLETTER_1108492816329.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/2ed4d006ab0b10937385b535314b0c4e.pdf 011245f948d2778d59c519671215b3c6 PDF Text Text �{ "id": "1107891318262", "name": "FRNY OCTOBER’11", "subject": "FRNY OCTOBER NEWSLETTER", "status": "SENT", "from_name": "FRNY Newsletter", "from_email": "newsletter@frny.org", "reply_to_email": "newsletter@frny.org", "template_type": "STOCK", "created_date": "2011-09-29T18:18:22.749Z", "modified_date": "2011-10-04T14:26:15.389Z", "last_run_date": "2011-10-04T14:26:15.278Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-OCTOBER-NEWSLETTER.html?soid=1101657017564&ai d=3zYDaE_89_U", "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": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "Subscribe me!" }, "tracking_summary": { "sends": 673, "opens": 378, "clicks": 1, "forwards": 0, "unsubscribes": 0, "bounces": 8, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "16" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 0 }, { "url": "http:\/\/frny.org\/members\/FRNY-The-Early-History.pdf", "url_uid": "1105905085312", "click_count": 1 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } �email_content: FRNY OCTOBER NEWSLETTER var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=3zYDaE_89_U&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=3zYDaE_89_U&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=3zYDaE_89_U&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=3zYDaE_89_U&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=3zYDaE_89_U&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=3zYDaE_89_U&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=3zYDaE_89_U&c=3&r=1" }; OCTOBER 2011 Volume XXVIII Issue10  At the International Front Runners meeting on Saturday, September 24 (my report is below), that drew 30 representatives across the country, the other attendees frequently referred to FRNY as a club to emulate.  They are impressed by the number of paid members, the percentage of participation we have at our events, our Pride Run, and our communications (clearly they weren’t aware of the glaring omissions from the initial Reach the Beach race report). I don’t have the words to properly express what an honor it was to have represented FRNY there in Austin, Texas.    I was asked over and over, "How does FRNY do all that?"I told each person who asked that FRNY has many deeply dedicated volunteers who can be relied upon to complete the projects we undertake. There is so much energy in FRNY to create the training programs for our runners, allow members to try new things, and to connect with one another. I told them that the FRNY board has for years been staffed by seven energetic and responsible people who really know what it means to serve. Beyond that, we have dozens of volunteer coordinators, project leaders, graphic designers, and event planners who step up to the plate, so to speak, month in and month out to serve the club.  Another opportunity for stepping up is available right now! I hope you will consider nominating yourself, or someone else, for a position on the  2012 board. I’m not going to lie: being a board member is a lot of work.  We have a big, active, diverse club with high expectations of its leaders. But the rewards of service to the club as a board member are great. If you have ever bageled, then you know what it is to be greeted by everyone coming through the line and applauded on a Saturday morning. In my experience, the vast majority of people in this club are immensely generous in expressing gratitude for club initiatives and the time and effort our programs take. There are tangible benefits, as well, such as adding experience and volunteerism to your resume; networking with FRNY’s fabulous membership, other running clubs, and other LGBT sports organizations; and the delicious dinners that have become a monthly tradition at board meetings of late.If you are thinking of running for a board position, please know that board members, past and present, are usually very willing to answer your questions about the duties they handle during the year, the time commitment, or whatever else you may want to know. I hope, if you have the interest, that you will feel encouraged to run for a position.FRNY Election Officers Martha Marina Dao and Tom Malcolm can answer your questions about the process -- look for their calls for nominations and self-nominations in the Front Runner Gram.Wishing you all the best,    Megan Jenkins   International Front Runners Meeting September 24, 2011 - Austin, TexasOn September 24, 30 delegates from Front Runner clubs across the country gathered for the Annual General Meeting of the International Front Runners.  This report summarizes the decisions of the meeting. Last year there was no meeting, and therefore, no elections.  Alden Clark of Boston FR has served as Communications Chair, a position formerly titled President.  He was unanimously elected to continue on in the position. Dave Lin of FRNY was nominated to run for NE Regional Representative to IFR. Contacted by phone from the meeting, Dave agreed to serve in this capacity, and is now a voting member of the IFR. The Federation of Gay Games and Gay and Lesbian International Sports Association (OutGames) will host one single Quadrennial sporting and culture event beginning in 2018.  Tentatively, the Annual General Meeting of the IFR in 2012 will be held in St. Louis, and will likely coincide with the St. Louis Rock and Roll marathon.Alden and Brad--the web master of IFR--asked us to share our newsletters with other FR clubs, and to also to update their calendar with our events.  IFR collects about $1,500 in dues from 57 Front Runner clubs; the amount of dues is based on club size.  FRNY is one of the 5 largest clubs that pays $100 per year in dues.  IFR had a cash balance of $7,889 at the start of the year, and a cash balance of $8,957 at the time of the meeting. by Kelsey LouieTapering for Fall MarathonsWith about one month left before the ING NYC Marathon, I offer suggestions on how to plan an effective taper and some recovery tips.  TaperingEverybody tapers differently, so knowing the goals of a good taper will help you determine what you need.  A proper taper allows your body to recover from the months of hard training without letting you get out of shape.  It should also be a time to get your muscles used to running your marathon pace.  A three-week taper is typical, although some people prefer a two-week taper.  I would �only suggest a two-week taper for experienced marathoners.    In your first week of tapering, cut your total weekly miles by 20-30% of your most recent weekly total. Then cut back another 20-30% of that total in the following week. And then, again.  So if you ran 50 miles in your last week, your first tapering week should be 35-40 miles, your second tapering week 24-32 miles, and you third week 17-25.  Your long run in the first week of tapering should be no more than 15 miles. Your long run in the second week should be 8-10 miles. In the week leading up to the marathon, you should run fewer total miles than your longest long run. Rest completely on the day or two before the marathon. During tapering you should NOT run any intense workouts like hill repeats or speedwork. You can do timed mile repeats aiming to hit your marathon per-mile goal pace. If you’re weight conscious, don’t be surprised to see yourself gaining a few pounds as you taper. Don’t worry about it. Much of that weight is just water, and they’re not going to slow you down in the race. Try to get a good night’s sleep on Friday night before the race. If you do that, you don’t have to worry about losing sleep on Saturday night because of nerves, and because you have to get up early on Sunday to make it to the start.  Don’t try anything new in the week leading up to race day, especially with your diet.  Eat foods that you are used to.  You may consider trying high doses of the antioxidant vitamins C and E as many athletes believe that will prevent soreness after the race. Another trick to keep your muscles loose after the race is taking an ice bath! It’s not as horrible as it sounds. Get into a tub of cool water and gradually add ice to lower the temperature of the water. You’re using the same principle as putting an ice pack on a sore muscle after a tough workout. Mentally prepare for your marathon.  Visualize the race.  Review your race strategy.  Remember the #1 rule of racing.  Stick to the game plan.  (Unless something changes drastically, like an injury, etc.)  Review your hydration/fuel plan.  Think about what you are going to say to yourself to motivate you to keep going if you get tired.    Recovery Immediately After the MarathonJust like any other race, it’s a good idea to cool down after your marathon.  Jog slowly or walk for about 5-10 minutes if you can.  The walk to the baggage and then to the meeting area at the ING NYC Marathon is plenty.  Do some light stretching if you can, or if a massage is available, take advantage of it.  All of these activities will help increase blood circulation.    Drink plenty of fluids, especially those rich in electrolytes like sports drinks, or orange, or tomato juice.  Rehydrate for the next few hours, with approximately 6-8 ounces of water every 90 minutes or so.  Eat something as soon as you are able to.  Take an ice bath, to reduce soreness.  Take a nap if you want to.  If you are able, try to walk another 10-15 minutes later in the day to keep your blood flow moving.      The Day/Week After the MarathonFor the next few days, you may experience fatigue and soreness.  Delayed onset muscle soreness may cause you to feel most sore 48 hours later.  This is normal.  Exercise when you feel ready to.  Anything that you do will promote circulation and aid healing and recovery.  Whether you walk, jog, run, cycle, or swim, take it easy.  Your body is still recovering. If anything is sore, ice it after your workout.  You have the right to eat anything you want.    For those of you who decided to run a marathon, especially if it’s your first one, the hard part is over. Congratulations!  Best of luck during the marathon!  Remember, there will be many reasons to slow down, but you only need one good reason to keep pushing.  Find that reason.  By Mike Terry and Rachel Cutler   This month we interviewed some of FRNY’s top multisport talent for their stories and wisdom on the sport of triathlon.  We learned quite a bit about what makes these athletes tick--and what makes them so successful.       "What made you start competing in multisport?"  Several of our triathletes jumped into multisport because they were looking for something new--a new challenge, a new way to cross train, or as a means to recover from a running-related injury.  Ryan Singer recalled, "I started multisport because I was in a post-marathon funk.  I needed a new challenge."  Others, like Alison McKenna and Dan Gallagher, lived in awe of triathletes and it fueled their decision to become one.  Alison said, "I swam in high school, grew up biking around my town, and had always watched coverage of the Ironman World Championships.  I thought the Ironman triathletes were crazy for running a marathon! (How times change...)"  Our pro swimmer Onesimo DeMira started taking multisport seriously when he realized that biking and running made him stronger in the water--and vice versa!   We also asked our triathletes about their favorite multisport memory--several of them struggled to choose just one!  All of them recalled the adrenaline rush of racing and the elation of conquering something huge.  Both Cindy Hearing and Onesimo remembered the thrill of completing their first half Ironman-distance races (as �a side note, both Onesimo and Cindy will be tackling full IM-distance races this year!)  Bernie Janelle went back to the Jersey Pride Triathlon this past July, "Not knowing that I took 1st place in my age group until Cindy gave it to me!"  Sean Gillick, one of the club’s elite Ironman-distance triathletes, remembered the energy he felt standing on Panama City Beach with 2,500+ triathletes before the start of his first Ironman.  "The realization that I was about to tackle such an enormous event/goal was incredible.  It’s hard to put into words."   The tri-veterans also shared their wisdom for triathlon newbies.  Each of them brought up the mental toughness that triathlon requires. Dan Gallagher wrote, "Don’t worry about the latest bike or aero ’gewgaw.’ In the end it is your body and mind working together in concert like you have never done before."  Dave Pitches, one of the club’s longest-tenured podium finishers responded, "The number one attribute of successful competition is concentration.  Concentrate on your stroke, your spin, your pace--the tougher it gets the more you have to concentrate."  And then Bernie just wrote, "Don’t think about it.  Don’t plan a lot.  Just go out, do it and have a blast.  Get out of your comfort zone."  I think those are words to live by.     Go gettem’ FRNY! By Zander Ross   "Anything for you"    Hmmm... "Anything for you."  Haven’t you said those words before?  Perhaps even a few times.  Even a few more times than you can remember?  God knows, I did!  More times than my ears hear them from somebody telling them to me.  So, is that considered a promise?  Did you keep that promise?  Was it kept for you as well?  Is...anything for you a promise made, that is sometimes not kept?   I used to run in New Balance shoes, but I found that they didn’t last at all for me.  So I went in search of another shoe.  A shoe that will take me to my next race without giving me any problems. That’s when I found Nike Free 5.0  Gosh!  Did I love those shoes, they promised me swift feet, free of pain and discomfort, mile after mile. I even went as far as running a full marathon in them, "Anything for you" they told me. But, as you all know, after nearly 90 marathons, 1 pair is not much.  So I went back in search of my "Promise," but it was no longer there.  Anything for you, they said, but they were gone -- those words were as empty as my bank account.  An empty promise.  My Nike Frees 5.0 had turned into Nike Frees 3.0 and even a totally different name now. All I could hear was more empty promises.  Isn’t it unkind when you finally find the "Nirvana" of shoes, and then they are taken away?  What kind of shoes do you use?  How many pairs do you buy before they are all gone?  I once went on a hunt on the internet searching for dream shoes, but it was useless, Nike Frees 5.0 were finally gone.  For good.  Forever.  How much longer are you going to be able to find that perfect running shoe?  And, what will happen when they change them--when they "better them," will you still buy them?  Will you still hear:  "Anything for you."?       I could write tons about shoes, just about all brands.  Gosh, I tried just about every brand, from expensive ones to the very inexpensive ones from Payless shoes.  But, I think I can speak from experience when I say that a great shoe, is great only if it delivers the promise to you that you are asking from them.  Racing flats, motion control, cushion shoes, on and on and on... You know what is best for you, only you, only your feet can decide what is the best fit--the best friend for your feet.   The one that will tell you those magic words, "Anything for you," "Anything for your feet," and the one pair that will keep the promise.  Basically, only you can tell what is best for you, but if you need help narrowing the search, I know for sure that the guys at Urban Athletics know their stuff and can help you find that "Promise" again.   So my running friends, I hope you are able to find and keep YOUR "Nike Frees 5.0" much longer than I did.  As for me, I will miss them forever...or I will have to succumb to the 3.0s.   And as always, remember:   �Trip a Kenyan Beat a Kenyan BE a Kenyan   Zander  By Miles Harter    Mostly good news about dietary fat!  Fat is terrific for providing energy (nine calories per gram); protecting internal organs (especially important for runners); helping transport Vitamins A, D, E, and K (stored in the liver and fat cells); and promoting healthy skin and hair.    Some fat terminology is simply based on chemistry.  Fat consists of "fatty acid chains," made up of carbon, hydrogen, and oxygen.  One type of chain, where there is a hydrogen atom connected to a carbon atom at every place in the chain, so there are no spaces in the chain, that fat is "saturated" with hydrogen.  On the other hand, if the chain does not have a hydrogen atom at every space, it is considered "unsaturated."  A fat molecule is monounsaturated if it contains only one of those spaces, and polyunsaturated if it contains more than one of those spaces.  Olive oil is a good source of monounsaturated fats and most other vegetable oils are good sources of polyunsaturated fats.        With the polyunsaturated fats, they are liquid at room temperature and vulnerable to becoming rancid.  This is where the idea of "transfats" comes in.  Manufacturers (especially of muffins, crackers, and cookies) make unsaturated vegetable oil more solid, preserving their shelf life, by "blowing" hydrogen gas into that unsaturated fat.  But there is an unintended consequence:  the new fat molecule is so distorted that the body cannot easily break it down, leading to a higher risk of heart disease.  So beware of a food on which the label says "partially hydrogenated oil."  Also, even if food does contain transfat, if there is less than a half gram of transfat per "serving," the label need not indicate this sorry fact.  And "servings" can be surprisingly small!    Bottom line:  We all must eat fat, regardless of whether it is saturated or unsaturated.  With unsaturated fats, we should focus on the flaxseed or fish oil in Omega-3 fatty acids -- the Omega-3 name is also based on the chemical composition of the fatty acid chain.  How much fat we eat depends, as always, on our own bioindividuality.  The ONLY fat we always must avoid is transfat.   Rachel Snyder aka "Indiana"  New Member since August 20, 2011     When did you start running? I was a division one swimmer all the way through my college career, so I have been running as part of my swim training, which is twelve years. Other than training and running to stay in shape for the off season, I would run a 5k every so often.    You recently ran your very first Reach The Beach with the Women’s Full Team. Would you do it again?  I can say without a doubt I will do it again. In fact, I want to do the one this coming spring. I am even considering doing this next one on an ultra team.   What is your favorite distance or race? I have only really done two types of races, 5k and reach the beach. Reach the Beach was my absolute favorite, but I mostly have done 5k.   What is your relationship status? Single    How do you spend your days (i.e., what do you do to pay the rent)? I spend my days doing business to business customer service. Right now, the client I work for is an energy supply manufacturer. Basically, I lower people’s ConEdison bills. I also spend my days going to graduate school. I’m getting a Masters Degree from City College where I’m studying psychology.      Besides running, what else do you like to do for fun? I do a lot of art. Right now, my art mostly consists of charcoal and graphite drawings but I also enjoy painting very much.   Many might have noticed that you run in Vibram Five Fingers (VFF). How long have you been running barefoot? I have owned my VFF for almost a year now, before that I wore strictly asics. And more recently yet, within the past couple weeks, I have gone completely barefoot! I feel better when I run barefoot than when I run in shoes.             �  What is one thing you would like to share that might surprise your fellow Front Runners? I was declared dead and shocked back to life. Long story short, I was swimming with my cousin, who is one year older. I was allowed in the deep end cause I had taken lessons, but she was not cause she had not taken lessons. She came over to me in the deep end, and because she could not swim, tried to hold on to me and ended up holding me underwater to keep herself afloat. No one saw what was going on until some time later and they ended up saving her and me. Soon after that I started swimming competitively. And now I run competitively.   By Dave Lin    You’ve seen him at all our First Fridays.  He seems to always have a cocktail in his hand and a big, wide grin on his face.  But Anthony Ng, a stalwart of the FRNY social scene, is about more than just having fun.   Born and raised in the very same one bedroom apartment on the edge of Chinatown where he lives today, Anthony is a native New Yorker through and through.  The younger of two sons born to garment-factory workers who spoke little to no English, Anthony has gone through life being independent, trying to improve the world around him, and bringing joy to the people in his life.  He describes his upbringing in New York as "sheltered."  "I never had friends over," nor was he allowed to go outside and play, or attend sleepovers.  To say Anthony’s parents were overprotective of him would be an understatement. And it didn’t help that Anthony grew up in his older brother’s shadow.    "He was the athletic one," says Anthony, describing his brother as gifted in both in baseball and basketball.  As the overweight kid brother, Anthony had to deal with the constant teasing, enduring names like "fei nu," a Chinese term meaning "fat woman."  At the time, Anthony weighed about 200 pounds.   High school, however, provided an opportunity for Anthony’s individuality to blossom.  As a member of the Baruch College Campus High School’s very first graduating class, Anthony was one of only 90 students.  He found himself very involved in high school, where he started the Multicultural Society at BCCHS.  He then found religion and was attending church regularly, and later formed his high school’s Christianity Club.   By senior year, Anthony started to discover his sexuality, which caused him to struggle with his religion.  "I prayed to God to accept me for who I was."  He soon discovered the chat rooms of AOL, and was able to reach out to other gay people to help him deal with his sexual orientation.   After he started at Hamilton College in upstate New York, despite the gay community on campus, Anthony continued to struggle with his sexuality. It was a long process of coming out, but towards his senior year, Anthony was out and proud.  He even became the coordinator of the Hamilton LGBT organization ("I did the same thing that Megan does with FRNY," he jokes).   After Hamilton, Anthony decided he wanted to put his talents to use bettering society.  So he enrolled in the Peace Corps and was sent to Guyana in South America.  "I was a Health Advocate," he says, "assigned to a village to educate the Guyanese to be more health conscious."  Part of Anthony’s role was to educate villagers about HIV/AIDS prevention.    The stint in Guyana turned out to be more difficult than Anthony had imagined.  "You have to have a lot of patience, because you’re completely immersed in the community."  Being away from home, dealing with the constant exposure to illness and poverty, and struggling to embrace his gay identity, in a place where it was unheard of, Anthony decided to end his post after five months.  So in 2006, Anthony returned to New York and started back at the job where he worked a few months before he left--as an office administrator in a doctor’s office.  He continues to work there to this day.   Living in New York after college was certainly different from growing up as a child here.  One of the first things he did when he came back to the city was to seek out gay organizations.  At first he joined the gay volleyball league Gotham, and then one day in 2007, he and a friend came to Front Runners together.  But after feeling like he wasn’t able to keep up during the fun run, he didn’t come back.   It was a year later, in April 2008, that Anthony decided to give FRNY another try.  This time, he came to a Wednesday night fun run when Koach Kelsey happened to announce an upcoming meeting for the outdoor training season.  Not being one to shy away from anything, and with some encouragement from then President Mikey B and former President Michael O, Anthony went to the meeting, and "learned all �about VO-2 max and lactic threshold training," and he jumped right into the workouts.  Before he knew it, Anthony became a four-day-a-week Front Runner.  "I really got into running," Anthony recalls, "no one else ran my pace, but I stuck with it."   And stick with it he did!  Although he had just started running in 2008, by 2009, Anthony had decided that he was going to run all of the NYRR Club Points Races (except the Marathon, which he didn’t get into, but volunteered for instead), and all five half-marathons in the NYRR Grand Prix Series.  On top of that, he ran Reach the Beach and the Philadelphia Marathon--all in 2009!   But that didn’t mean the runs came easy to him.  After running his first two half-marathons at an 8:21, and then an 8:16 pace, Anthony decided he was going to break the 8:00 mile barrier.  With the help of a support crew that included Koach Kelsey, Cenk, Bernd, Ray-K, and Walter, Anthony set out to hit that goal in the 2009 Bronx Half.  Despite the encouragement of his FRNY teammates, the notoriously difficult course took the better of him, and left Anthony with a disappointing 8:37 pace.  But Anthony just picked himself up and tried again, and again, and again.  An 8:59 in Brooklyn, followed by a 9:00 pace in Queens (one day after Reach the Beach) and a painfully close 8:07 at Grete’s.  But then it happened, in October 2009.  It was the day of the Blue Line Run, but Anthony had other things on his mind: he was determined to meet his goal at the Staten Island Half.  And that’s when he did it, finishing the race in 1:44:05, a 7:56 pace!   That thrill of victory indeed set off a love affair Anthony has had for distance running.  After running the Philadelphia Marathon in 2009, Anthony decided to train for an Ultramarathon, and set his sights on the following year’s Knickerbocker 60K. In the process of training for the 37.2 mile race, Anthony "accidentally" PR’d at the New York City Marathon, shaving a whopping 40 minutes off of his Philly time with an enviable 3:40:26.  Two weeks later, he ran Knickerbocker in 6:08:09 (9:53 pace), being one of only 209 runners to tackle the grueling nine-loop course. What’s on his racing calendar now?  The Victoria (Canada) Marathon on October 9, the New York City Marathon on November 6, and the Knickerbocker on November 19 (he’s trying for sub-6 hours this time).  But most importantly, he wants to be healthy, says Anthony, "After the Philadelphia Marathon in 2009, I was injured for six months, with a stress fracture in my left tibia."    But how did Anthony get into Ultras?  He has Front Runners to thank for that: Patrick Guilfoyle piqued his interest, and then Tim Guscott hooked him up with a training plan.  In addition, he credits his fantastic finish at Knickerbocker to all of his "stars" aligning that day: the many, many Front Runners who paced him, cheered for him, and encouraged him along those 37.2 miles.  "If there is ever a chance that I can repay you in some way," he wants everyone to know, "please do not hesitate to ask."       Running, though, isn’t all that Anthony does for FRNY.  For the past two years, Anthony has been serving on the Board of Directors as Treasurer.  "I wanted to give back to the club in a concrete way," he explains as his decision for joining the Board.   But when pressed for some juicy details of his board experience, Anthony is uncharacteristically mum.  Anything to say about his hotly contested election for Treasurer in 2009?  Nope.  Thoughts about the leadership styles of the two different FRNY presidents he’s worked with?  Silence.  Controversial Board actions?  Nada.    One thing he’s happy to talk about, though, is his role on the Social Committee.  "I love working with Sandi and Timmy."  He’s also proud of his role in taking the First Fridays to new and exciting venues, including straight bars like Desire in the West Village and the Bohemian Beer Garden in Astoria.   But, alas, all good things must come to an end.  "I’m definitely leaving the Board next year," says Anthony, who plans to go back to school to pursue a Masters Degree in Social Work. It is a field that has personal significance to Anthony, who for the past four years has volunteered every month to counsel victims of domestic violence.  Although he hasn’t applied for schools yet, he is spending the next year to focus on other things in his life. Anthony expects to quit his job at the end of January, after which he will travel, work on his grad school applications, and most importantly--spend time with his family.   �"My mom was diagnosed with Stage IV lung cancer last year," explains Anthony.  He learned about the diagnosis in the days before leaving for the Gay Games in Cologne.  Although it has been a difficult time for him, Anthony says that it was through running and the support of his FRNY friends that he’s been able to cope with his mom’s illness.  "You can just run and forget about the world," he reflects.  These days, Anthony’s parents are both retired, having moved out of the apartment in Chinatown into a house in Bensonhurst, Brooklyn; Anthony diligently makes the trek to meet them for dinner every week.  It’s in his mother’s honor, he says, that he has decided to pursue graduate studies.   Although he’s not sure where he’ll end up studying social work, he thinks it’s a 50/50 chance that he will leave New York.  "If I don’t do it now when I’m 28, I won’t be able to do it as I get older."  Wherever he ends up, we can be sure that Anthony will be working hard to improve the lives of those around him, either through his counseling and education work, or by just sharing a cocktail and a laugh with his friends.    FRNY Board Meeting: Tonight   All members in good standing are invited to attend all FRNY board meetings. The next board meeting will be 7:30 PM on Tuesday, October 4 at the home of Andrew Butler (327 St. Nicholas Ave at 127th Street, #3J). Minutes from the September board meeting are here. The budget as of August 31 is here.    A preliminary draft of the October board meeting agenda is here.  Please RSVP and suggest additional items to Megan.   The third quarter general membership meeting will take place on Saturday, October 15 at the fun run breakfast. The new Pride Run Director willbe introduced, financials will be presented for review, and boardmembers will be on hand to answer questions. In This Issue The Starting LineKoach’s KornerMulti-SportGadgets N’ GearNutrition NotesWelcome To Our FamilyProfile of the MonthBoard Meeting NoticeSeptember BirthdaysWelcome MatFRNY HistoryAbout the Next MileSupport FRNYKitchen TalkColumnists October Birthdays   Dimitra Karagiannis 10/1 Bob Nelson 10/1 Andrew Butler 10/2 Zachary Johnson 10/2 Stan More 10/3 Mark Ansell 10/3 Kevin Masse 10/6 Joseph Plutz 10/6 Sean Butler 10/6 Rob Garris 10/6 Jeff Schrager 10/7 Ryan Hughes 10/7 Randy Turner 10/7 Derek McNally 10/8 Pooja Kothari 10/8 Neill Hirst 10/8 David Peters 10/10 Brittany Freese 10/11 Diane Westerback 10/11 Rob Franek 10/12 William Hatton 10/12 Erin Fuchs 10/14 Marnell McNamara 10/15 Felix Camacho 10/16 Ken Chamberlain 10/16 Emalinda McSpadden 10/17 Jamey Mangum 10/17 Elliott Rebhun 10/17 Joe Baker 10/17 Brian Bachand 10/17 Daniel Chertudi 10/18 Yaryna Wynar 10/19 Paulo Manaid 10/19 Joseph Baker 10/20 Ramon Frisneda 10/22 Robert Ludlum 10/23 Jonah  Nigh 10/23 Fernando Ore 10/24 Suzanne Sutley 10/24 Michael Gigl 10/25 Anthony Bendinelli 10/26 �John Whooley 10/26 Dale Edwards 10/26 Mark Gauthier 10/26 Bill Sensenbrenner 10/27 Mike McMurray 10/27 Anthony Cocciolo 10/28 Barry Love 10/29 Robert Reiser 10/30 Welcome Mat (New in the Month of September)     Christopher Shields Michael Blauschild Ben Zumsteg Rick Fox Alberto Robaina Alexis Espinoza Cory-James Clouse FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommittees Brooklyn Run  Peter Doebele Mike GrzeleckiMegan McDavidBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed Russell DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersMartha Marina DaoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant CoachBernie Janelle, Coordinatorlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn Whooleymembership@frny.org  Out of Town RacingTim Guscott Ned Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoBernie JanelleMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris Stoia     Spinach Fritatta with Feta   Ingredients 3 tablespoons olive oil1 small finely chopped red onion2 cloves minced garlic6 ounces baby spinach(˜ 1 1/2 cups)1/2 cup roasted red bell pepper8 eggs1 tablespoon minced fresh oregano1 tablespoon minced fresh mintsalt and pepper1 cup crumbled feta cheese Cook veggies In a 10" oven proof skillet over medium heat, warm the oil. Saute the onion for 3-4 minutes until just softened. Add the garlic, spinach, roasted red peppers and cook 1-2 minutes until the spinach wilts.     Prepare In a bowl whisk together the eggs, oregano, mint, and 1/2 teaspoon salt and pepper.  Spread the veggies evenly in the pan and pour the egg mixture on top. Reduce the heat to medium low and cook without stirring about 3 minutes until the edges begin to set.  Lift up the edges with a spatula and the the uncooked egg run underneath.  Cook another 5-8 minutes until the eggs on top are almost set.     Finish Preheat the broiler. Sprinkle the frittata with the feta and broil until the top is set and golden brown about 3 minutes. This Month’s Columnists Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry �Miles Harter Chris Stoia Zander Ross   Dave Lin � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY OCTOBER NEWSLETTER_1107891318262.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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I have taken this saying on as my mantra when the going gets tough, my "A" race is looming near, and nothing seems to be falling into place. Training for a big triathlon, track meet, marathon, or obstacle challenge course is an emotional and physical task. It’s hard to be on target and in the zone for an entire season. Even when you just run for fun and fitness, there can be days that you just don’t feel like going out to run. We all have lives outside of running: families, friends, jobs, school, pets, and other important obligations. So, I think it’s important to acknowledge that, at least on same days, managing to also schedule time for a run or a team workout is an accomplishment in itself. The other key part of this philosophy is knowing that if I can do half the battle just by showing up, my teammates and coaches will help me through the other half of the battle at the workout. With the support of my fellow Front Runners, it seems like almost any track or hill workout, long run, or tempo run will be easier, or at least more entertaining. Front Runners has a number of exciting events in the next month at which the team will show off its training and camaraderie. September 10 is our annual, fun cross country meet. This 5K loop, in gorgeous Van Cortlandt Park, is followed by donuts and coffee. Join us there at 11 AM for an 11:30 AM race start. Wild Women Wednesdays, a newer FRNY tradition, have proven to be fun for Front Runners of all genders. Every first Wednesday of the month women and men gather after the fun run at the Amsterdam Alehouse on Amsterdam Avenue at 76th Street at about 8:30 PM. I hope to see you there tomorrow, September 7! Email Women’s VP Sandi Rowe or see the FRNY calendar for details.   September will also see the fall Reach the Beach Relay in which several Front Runners teams will participate, including the first FRNY ultra women’s team. It’s not too late to get involved-some teams need drivers and we can always use alternates. Drop us a line, if you are interested in being connected with a team. Also coming up shortly are back-to-back NYRR points races: the Fifth Avenue Mile on September 24, and Grete’s Great Gallop, a half marathon, on October 1. If you need help deciding which one to do, or wonder if you can do both, check in with our coaches; they can help you make a plan. Wishing you all the best,Megan Jenkins by Kelsey LouieGetting back into running after an injury isn’t always easy.  We often want to return back to our routine or pace or intensity as quickly as possible, however, doing so in a way that allows us to recover properly requires patience.  There are so many factors that must be considered when returning from injury -- what and where the injury was, the severity of the injury, how long you were off running, and your overall fitness level.  However, with all injuries, it is critical to start back slowly and increase your mileage gradually to allow the final healing to take place.A good test to make sure you can run is that you must be able to walk briskly without pain. During walking, your body absorbs forces of about 2 times your bodyweight. This will help determine when the injury will be able to handle the greater impact forces of running. During the first few runs you will just be getting your body used to the running motion again, and it may feel awkward at first.  You may even feel winded very early on and even feel out of shape.  Rest assured, this feeling will go away after a few runs. If you have pain in the area that was injured then you have not healed sufficiently to run. You may, however, experience some normal soft tissue discomfort as your muscles get used to running again.  Joints, soft tissues, and bones are more susceptible to common "overuse" injuries such as shin splints, tendonitis (especially in the knee),  ITB Syndrome, plantar fasciitis, and even stress fractures. If running is painful, stop right away and consult your doctor.   Do not try to "run through" the pain -- it could severely set back your recovery. If you run to the point where you feel pain, you are not allowing yourself to heal, and in fact, you could be re-injuring yourself.  Instead, if you stop before you feel pain, you’ll be strengthening that area.  A good guide is to monitor how you feel immediately after each run and the next �day. The length of time it takes for any soreness to dissipate is a good indicator of how well you are healing.An excellent way to re-introduce yourself to running is by alternating walking and running. Walking will warm up your muscles and walking breaks will give you time to evaluate how you feel. It is common during the first few weeks back to get excited and overdo it, but be mindful of that, especially when running with others. Stick to the game plan! The running segments will gradually become longer and the walking breaks shorter until you are back to continuous running. The amount of time required to return to full training varies widely, so you should know which training variables to adjust: distance, frequency (number of runs per week), and intensity of your runs. One important thing to remember is that you should not increase all three at once.  It’s more important and easier to increase frequency and distance rather than intensity. The key is to continue with alternative activities such as deep water running, cycling, or using the elliptical while re-introducing running. It may take several weeks before you are running far enough or hard enough to actually improve your cardiovascular fitness, so your hard sessions (if you want to do some) will have to remain with your alternative exercises. Following these guidelines should help make returning from injury a little easier. Remember to be patient and to consult your doctor (and koach!). By Mike Terry and Rachel Cutler   As we head into September, the end of our summer triathlon season is coming near.  Most of us will wrap up our final races by late September and early October.  Even if you’ve completed your last race for the season, it’s a great time to enjoy outdoor workouts as the heat of the summer wears off.  Here are a few tips to carry with you as we look toward the fall training season:  Now is a great time to look for sales on triathlon gear, specifically cycling-related equipment.  Like any other retailers, tri/bike shops will start looking to liquidate their inventory of summer triathlon gear this month; it’s a great time for you to pick up that remaining piece of gear (new bike gloves, tri shorts, tops, etc.) at drastically discounted prices.  Cycling retailers are also starting to clear out their inventory of 2011 bikes as they make way for the 2012 models.  A great time to buy!Be more cautious on morning and evening rides as the daylight hours shorten.  If you don’t have bright lights on the front and rear of your bicycle (white in front, red in back) now is the time to buy them...and use them!  We have suggestions on brands/designs that work well -- reach out to Rachel and Mike if you have questions.There are certain pieces of gear such as cycling booties and biking tights that will allow you to extend your cycling season further into fall as the weather cools.  Dan Gallagher is an excellent resource for tips on cool weather biking gear.Once you’ve completed your final outdoor ride for the season, be sure to give it a thorough cleaning before you let it hibernate through the winter months.  Removing dirt/dust from the frame and wheels plus lubricating the chain will help increase the lifespan of your bike components.  (Taking some time to clean your bike now will also make your first ride next spring far more enjoyable!)If you plan to train indoors through the winter months, consider purchasing a bike trainer that will allow you to spin stationary indoors.  We plan to organize computrainer sessions at Ride Brooklyn again this winter/spring -- those sessions will be advertised over the coming months. Finish strong this month, FRNY! By Zander Ross   IF YOU WORRY, WILL THE FUTURE CHANGE? So I begin this column with a question that is just as important as the answer itself. I think we all know the true answer to this question, nevertheless, we still worry about what it could be. The answer is simple: No. But sometimes worrying is not all useless, I think worrying pushes us to find a solution, to resolve a problem or to realize that the future won’t change unless we do something about it. Take for example our future in the upcoming fall marathons lineup. Are we worrying that we are not training enough? That we are doing too few long runs? That perhaps we don’t have the right equipment to endure the distance? Let’s stop worrying and do something, let’s put on paper what’s in our minds and what’s concerning us and write the solutions right next to them. For instance I worry about how my legs will feel after long runs, as they get longer and more numerous. So here is what I use to make myself feel "Legs worry free." Compression Tights: These tights are just as comfortable in winter as they are in warm months, they reduce swelling and pain. Some of the new models are recommended as well for use during the night while sleeping as they promote healing. I have a pair of short and long and I even used the long ones in the summer and they keep my legs and muscles in good shape. Compression Wraps: Similar to the tights, but more dedicated to a specific part of the legs. There are some for shins, thigh, calf and even ankles. Strasbourg Sock: This is a funny sock, but it’s an excellent device to battle plantar fasciitis while sleeping. The Strasbourg socks keep the plantar fascia in a stretched �position encouraging healing and flexibility. And it’s also good to relieve heel spur symptoms. Foam Roller: This light easy roller promotes flexibility, myofascial release, and prevents injuries. It alleviates muscle and soft tissue tightness on the legs and even in the upper and lower back. I use it mostly for my IT band, but also for my abductors, hamstrings and quads. Finally, Alcis: It’s a pain relief cream. It works very well with sore, bruised or swollen muscles. So, going back to my question, "If you worry, will the future change?" Though the answer is still no, we can at least learn from it, by changing what can be changed; by fixing what’s in the way of our having a great run and/or race. Take those hurdles out of the way and you’ll have more time to strategize on how to run well and, as Koach Kelsey says, "Run Smart!" And, as always, remember that while you’re now running worry free, you should still: Trip a KenyanBeat a KenyanBE a Kenyan Don’t worry anymore. Zander By Miles Harter    Good news about dark chocolate!     To explain this good news, I first have to describe oxidation and antioxidants.  Oxidation is the continuous interaction between oxygen molecules and cells in the body. This oxidation can in part be caused by either the positive stresses brought about by a good run or the negative stresses brought about by poor nutrition, mental stress, or insufficient sleep.    The oxidative interactions generate by-products called free radicals. These free radicals are molecules that are chemically unstable molecules, unstable because they have lost an electron. To restore balance, each chemically unstable molecule (or free radical) embarks on a hunt to pair with another molecule, attempting either to steal an electron from another nearby molecule, or to donate its remaining electron to a nearby molecule. This molecular instability can damage, disrupt, or even destroy nearby cells, potentially causing such unwanted side effects as cardiovascular disease and premature aging. In essence, oxidation is the equivalent of rust in the body.   There are many different groups of free radicals.  There are also many different groups of chemical compounds -- called antioxidants -- that can counteract these free radicals, lessening the damaging effects of oxidation.  Because of the many types of free radicals, our bodies also need many types of the antioxidants to fight the free radicals.  One key type consists of polyphenols, which are plant-derived organic compounds.   Now to dark chocolate!  Cocoa seeds, which come from the cacao plant, are full of these polyphenol compounds.  These compounds can produce such miracles as reducing inflammation, increasing energy and immune function, and improving sexual function in men.  Who needs Viagra when they can eat dark chocolate? Two caveats! (1) We need only small amounts of the chocolate -- half a bar of dark chocolate a week -- to provide us with the antioxidant polyphenol compounds of cocoa seeds to help counter some of the damaging effects of oxidation.  More is not better!   (2) The milk in milk chocolate interferes with the absorption of polyphenols.  So to fully benefit from the chocolate, we must stick with dark chocolate. Deepesh Jain - by Sandi Rowe New Member since August 20, 2011     What first brought you to Front Runners New York and what inspired you to join?  DJ: I was looking for a runners’ group when I moved to NY and my friend Miles (Harter) told me about Front Runners. I am glad I joined - met some great people during my first run.     Prior to attending Grad School at Cornell, you lived in New Delhi, India. How often to you get to go back to visit?   DJ: My parents live in Delhi. I visit India once every 2 years. My parents and I alternate every other year.     When did you first start running? DJ: 2006 What is your favorite distance or race?  DJ: 10 milesDo you have a motto for getting through a tough run or race? DJ: Beer at the finish line! What is your relationship status? DJ: Single :-( How do you spend your days (i.e., what do you do to pay the rent)? DJ: I work in a bank in corporate finance. Besides running, what else do you like to do for fun?  DJ: I love to travel, entertain, and try different restaurants/cuisines, movies, theater, museums and the outdoors.    What is one thing you would like to share that might surprise your fellow Front Runners? DJ: I love the beach but scared of going into the water -- any swimming coaches care to help? Michael Grzelecki - by Rob Lennon              Mike Grzelecki spent the last two weeks of August on the easternmost edge of Provincetown. Just beyond the garage-door knockoffs of Warhol’s Marilyns and before the entrance to Truro, the rustic artist’s cabin where he set up shop could not feel farther from the buzz and bustle of P-Town and yet Grzelecki was just a five-minute bike ride to the Boatslip for afternoon "tea" or an evening of debauchery at the town’s (in)famous A-House. �   "This location suits me," he offers with a grin as toothy as it is contagious. During a tour of the three-room residence, he points out some of the space’s hidden eccentricities, stopping at one point to unlock a wooden barrel mounted to the kitchen wall that opens into a kitschy bar inspired by (or perhaps crafted in) the 1950s. The small front patio peeks out through a zigzag of dunes and seaside shacks to the rich blue horizon where the bay touches the sky. The simple house brims with these unexpected details. "It’s kind of like the Brooklyn of P-Town," he beams with trademark self-effacement.    Of course, no one embodies Brooklyn like Grzelecki. (Sincerest apologies to Rick Buckheit, Sharon Abbott and Jeff Werner!) "Mike has been living in Park Slope since the early 90s, which makes him somewhat of a pioneer," says fellow Brooklyn-phile Brendan Moroney. "He was there before the Food Coop, before all the gentrification, and possibly even before (gasp!) it became popular in the lesbian community."  Of his beloved borough, Grzelecki picks Prospect Park - which he bikes through every day to work as a seventh grade English teacher in Ditmas Park - as his favorite spot of all. "It’s all about being a quiet haven from city-living," he adds of the experience.     A representative Brooklynite among this year’s Front Runner New York race captains, Grzelecki has been a breath of fresh air since joining the club in 2009. President Megan Jenkins went to the same church in Brooklyn as Grzelecki and urged him to run with the club. "He’s super relaxed and very easy to spend time with," says Jenkins. "And he doesn’t get his feathers ruffled about much, which is an essential race captain trait." His leadership role in the club began in 2010 when he offered to join long-time Brooklyn ambassador Peter Doebele as a co-head of the Tuesday runs in Prospect Park. Grzelecki opened up his apartment to fellow runners for bag drop and - along with Megan McDavid, Holly Brewster, Karl Rutter and Messieurs Doebele and Moroney - helped ensure a stable and fun presence in Brooklyn, with attendance creeping past 15 runners on many Tuesday evenings. But much like Brooklyn itself or that easternmost edge of P-Town, there is more to Grzelecki than meets the eye.     Despite his laid back attitude and surfer dude speech patterns (marked most adorably by his ability to stretch the word "nice" over about six seconds and a chorus of undulating syllables), Grzelecki hails from Schenectady, where he comes from a hardworking family, in which his father - a self-taught electrical engineer - spent 50 years as a loyal employee of General Electric. He still misses certain of the simple pastoral pleasures offered by Upstate New York, but finds living in close proximity to Prospect Park helps sate his desires to commune with nature.     Grzelecki never doubts his decision to move to New York City - and, like many gay youth before him, he heard the city’s siren song at a very early age. In Grzelecki’s case, the melody was carried equally within the bleak chords of "Taxi Driver" and "Midnight Cowboy" as on the lighter notes of "Tootsie" and "Working Girl." And so Grzelecki headed to college at Fordham University in the Bronx to study English and Communications. "I could barely contain my enthusiasm when I saw the city skyline in the distance," he recalls. (Can anyone else hear the opening lines of Let the River Run rising through the soundtrack of his life?) "The first thing I did, after saying goodbye to my parents, was to go for a run, to try to get my excitement and my nerves under control."  Running has long played this type of therapeutic role in Grzelecki’s life. As a teenager, Grzelecki used running to quell some of the pangs of self-criticism that plagued him. He ran on the track team in high school but with no real focus or specific ambitions and continued to find himself running to quiet his overactive synapses and smooth out those dendritic frays. In his twenties, that meant running to sort through the "mess" of coming out and the journey of coming into his own - as well as the trauma of a vanishing hairline. Running also provided comfort during romantic travails that included the dissolution of two long-term relationships and during professional upheaval that included turning in his fundraising career for the pursuit of teaching.    But these last two years Grzelecki has really hit his stride, so to speak. "Front Runners has helped me incorporate running into my daily life," he says. "If you had told me a year ago that I’d be running outdoors in winter and in the crazy NYC heat I would not have believed you." As is so often the case, the social aspect of Front Runners fueled the athletic and fitness interests for Grzelecki, who has recently broken 6:30 pace in shorter races and is training for his first NYC marathon this fall. When asked in P-Town last week about his irritating absence of body fat, Grzelecki said: "yea, I guess I’ve become a little bit of a running psycho lately."    In typical Front Runner fashion, this fever has proven highly communicable. Moroney notes that Grzelecki, who was the first Front Runner he met, encouraged him to attend not just the Tuesday night but also the Saturday morning fun runs. Grzelecki also added �Moroney as a contact for the Brooklyn fun runs. As for the fast times that both men have been clocking lately, with Moroney smashing 1:30 by several minutes in his debut half-marathon this past May? "Those super-intense Tuesday evening runs in Prospect Park must be the culprit," posits Moroney.    So could this chill dude with the carefree attitude actually be upping the volume in Brooklyn? Come find out for yourself. "We meet every Tuesday at 7 PM at the Third Street entrance and begin running at 7:15," says Grzelecki. "This fall we are hoping to add a few long runs in and around the borough, and a few socials as well." Keeping Front Runners on its toes with a healthy mix of tradition and innovation - well, no surprise there.       Random Splits Biggest Regret: Missing the "Like a Virgin" tour So You’ve Seen Madonna a Lot?: "First 15 rows of every tour after Like a Virgin. Please don’t ask to see my credit card statements." Favorite Songs by Madge: "Get Together" and "Give It To Me" Coming Out Drama: Shortly after "fessing up" to friends about his sexuality at a rooftop party, Grzelecki witnessed the fuzz swooping in and had to slink down a fire escape Relationship Status: Single Recent Guilty Pleasure Read: "Bossypants" by Tina Fey -"laugh out loud in public funny"      Changing of the guards...   FRNY bids fond farewell to Janice Jabido, who has served as Race Captain since January 2010.  She will be greatly missed in the weekly Gram, as well as on the road. We wish her all the best as she -- along with her wife Michelle and son Aiden -- relocates to Chicago this month.   Bernie Janelle Bernie Janelle has been an avid runner for 37 years. As a high school athlete in Nashua, New Hampshire, she participated in tennis, softball, basketball, and track and field. In college, Bernie became an active member of the cross country training team and the intramural tennis team. After running seven marathons, she embraced the fact that long distance events require discipline of the mind, body and spirit, too. Bernie demonstrated both determination and commitment by qualifying for Boston at the 2010 Philadelphia Marathon. In 2011, Bernie discovered triathlons.  She successfully completed three sprint distances and one Olympic distance.  For all of the support and encouragement she receives from FRNY, Bernie always wants to give it right back.     As a veteran runner, she sees the role of race captain as an opportunity to support and encourage runners at all fitness levels and experience.  She also looks forward to reporting (and celebrating) your small victories and BIG accomplishments, too!   Board Meeting All members in good standing are invited to attend all FRNY board meetings. The next board meeting will be 7:30 PM on Tuesday, September 13 at the home of Dave Lin (222 West 14th Street between 7th and 8th Avenues, Apt. 6A). Minutes from the August boarding meeting are forthcoming. The budget as of July 31 is here. Preliminary drafts of the September and October board meeting agenda are available.  Please RSVP and suggest additional items to Megan.   In This Issue The Starting LineKoach’s KornerMulti-SportGadgets N’ GearNutrition NotesWelcome To Our FamilyProfile of the MonthRace Captain UpdateBoard Meeting MinutesSeptember BirthdaysWelcome MatFRNY HistoryAbout the Next MileSupport FRNYKitchen TalkColumnists September Birthdays   Thomas Miller 9/1 Stephen Rosenfeld 9/1 Daniel Kreiss 9/1 Karin Bentz 9/2 Peter Lozito 9/2 Jacqueline Contreras 9/3 Sarah Jewell 9/3 Charlie McMillen 9/3 Emilia Tamburri 9/3 Venancio Cabel 9/3 Daniel Guerra 9/4 Paul Grillot 9/4 Sean Gillick 9/5 Caroline Pritchard 9/6 Andrew Cunningham 9/6 David Volkman 9/10 Timmy Wilson 9/10 Rick de Beauclair 9/11 Steven Waldon 9/12 �Richard Johnson 9/14 Janice Jabido 9/14 Robert Fiato 9/15 Maritza Arroyo 9/16 Onesimo Demira 9/17 Michael Moore 9/17 Jose Marin 9/18 Greg Hughes 9/19 Rick Bennett 9/19 Peter Shearer 9/19 Robert Lennon 9/19 Kenneth Lang 9/20 Sharon Abbott 9/20 Johnny Mendoza 9/20 Jon-Marc McDonald 9/20 Steve Cochran 9/21 Kunal Prasad 9/21 Stuart Smith 9/22 Dane Grams 9/22 Aneesh Sheth 9/22 Breandan Ward 9/24 Matthew Kohley 9/24 Ben Brooks 9/24 Danny Lin 9/25 Fred Pfaff 9/26 Lewis Tanner 9/27 Kelly Swaim 9/28 Andre van Heerden 9/29 Kyle Mammarella 9/29 Patricia Kuharic 9/30 Monique Lukeman 9/30 Brendan Phalan 9/30 Ekong Ekong 9/30 Welcome Mat (New in the Month of August)   Jean Colebank Erin Fuchs Michael Bunting Timothy Berardo Thomas Kilgore Charles Ward Sara Ray Isabelle Serve Elizabeth Tarras Richard Stiles Jonathan Nietes Simon McDonnell Lindsay Huisman Kate May Gary Baker Lynne Meccariello Deepesh Jain Rachel Snyder Suzanne Sutley Talia Kohn Caroline Buckler Michael Klein David Volkman Joann DiLeonardo FRNY History Steve Gerben’s essay on FRNY’s history is available here.   The Next Mile The Newsletter of Front Runners New YorkThe Next Mile is published monthly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people and their supporters. Opinions expressed herein do not necessarily reflect the views of FRNY, its board or its membership.  All material in this newsletter is copyrighted by Front Runners New York, Inc, 2011. Da Ping LuoEditornewsletter@frny.org Board Of Directors Megan Jenkins  President   president@frny.org   Dave Lin  Men’s Vice Presidentmen@frny.orgSandi RoweWomen’s Vice Presidentwomen@frny.org Anthony NgTreasurertreasurer@frny.org Dan GallagherSecretarysecretary@frny.org  Directors-at-LargeAndrew Butler directoratlarge2@frny.orgAJ Stachalek directoratlarge1@frny.orgCommitteesBreakfastAJ Stachelekbreakfast@frny.org  �Brooklyn Run  Peter Doebele Mike GrzeleckiBrendan MoroneyKarl Rutterbrooklyn@frny.org  CoachesKelsey Louie, Head CoachChris Stoia, Assistant CoachDarin Soler, Assistant CoachKent Lau, Swim Coachcoach@frny.org  Coaching Committee Bernie JanelleDavid LinMarty McElhineyCross Country MeetNed RussellDaniel Guralnick DesignKatrina AmaroMartha Marina DaoJohn MacConnellSandi Rowe  Annual Report 2011TBD Elections OfficersMartha Marina DaoTom Malcolm  Front Runner Gram Megan Jenkinsfrontrunnergram@frny.org FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Long Runs Darin Soler, Assistant Coachlongruns@frny.orgMarketing Committee Rob Lennon, ChairMichael CavaliereSeth RichardsonSandi RoweKatrina AmaroFred Pfaff MembershipDa Ping LuoDaniel AdamsJohn WhooleyAJ Stachelekmembership@frny.org  Out of Town RacingTim Guscott Rachel KliegmanNed Russelloutoftownraces@frny.orgPride Run DirectorsGabriel CelisSeth Richardsonnycpriderun@frny.org  Race CaptainsJanice JabidoMike GrzeleckiSteve WaldonMichelle Nolanracecaptains@frny.org  Social CommitteeAnthony NgSandi RoweTimmy Wilsonsocial@frny.org WalkingJim Brandon   Wednesday RunDave Linmen@frny.org  Website Blossom Coryat webmaster@frny.org Rosario Gennarocalendar@frny.org  Support FRNY Consider making a donation to Front Runners New York! Membership due only cover a small portion of the club’s expenses. FRNY is a registered charitable organization and your gift is tax-deductible.  FRNY Annual Report 2010FRNY Annual Report 2010  Kitchen Talk  by Chris Stoiafrom the archives   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-mail and I like it because it has a good amount of calories, and a good ratio of carbs/protien and fat. Cherry and Blackberry Smoothie1 1/3 cups frozen sweet dark cherries2/3 cup frozen blackberries1 cup cherry juice1 cup low-fat plain Greek yogurt1 tablespoon flaxseedCombine 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. This Month’s Columnists Kelsey Louie Sandi Rowe Rachel Cutler & Mike Terry Miles Harter Chris Stoia Zander Ross   Rob Lennon � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY SEPTEMBER NEWSLETTER_1107462250367.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/987a6305779081099b12c45cbc5b0e60.pdf 77fc34d1fffe5826f2adcec6b30ff76a PDF Text Text �{ "id": "1104695710407", "name": "FRNY Track Meet at the Armory on March 18!", "subject": "FRNY Track Meet at the Armory on March 18!", "status": "SENT", "from_name": "Front Runner Gram", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2011-03-02T01:49:32.963Z", "modified_date": "2011-03-15T15:26:55.400Z", "last_run_date": "2011-03-15T15:26:55.122Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/FRNY-Track-Meet-at-the-Armory-on-March-18-.html?so id=1101657017564&aid=6cKJulq-dmI", "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": 263, "opens": 76, "clicks": 6, "forwards": 0, "unsubscribes": 1, "bounces": 7, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "14" }, { "id": "26" } ], "click_through_details": [ { "url": "http:\/\/frny.org\/assets\/FRNY_2010_Annual_Report.pdf", "url_uid": "1104317209991", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 2 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-track_meet_2011", "url_uid": "1104274186707", "click_count": 5 } �] } email_content: FRNY Track Meet at the Armory on March 18! var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=6cKJulq-dmI&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=6cKJulq-dmI&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=6cKJulq-dmI&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=6cKJulq-dmI&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=6cKJulq-dmI&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=6cKJulq-dmI&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=6cKJulq-dmI&c=3&r=1" }; March 14, 2011 Join us for our Annual Track Meet on Friday, March 18 at the Armory!  FRNY members get $5 off by registering online before March 17. Renew your membership and save $15! Click the banner above to register now. PS-you’re getting this email, because you haven’t renewed yet!At the last Thursday Night at the Races, FRNY set a record for track participation-27 people raced, and FRNY fielded two and a half teams in the "10 by 5 by 200m 10K" relay race, including the first ever all-FRNY-women team. With so many people coming out to the track for workouts and meets, you can be assured that you will have all the support, cheering, and coaching you need to make it through your first track meet. Join us at the FRNY Track Meet on Friday, March 18 at 7 PM at the Armory Track (West 168th St. and Ft. Washington Ave.). I urge you to register and run at least one event, but if that’s not to your taste, you can always show up to volunteer (let Kelsey and Derek know) or just come out and cheer!  An Interview with the Coordinators We met with FRNY Track Meet coordinators Kelsey Louie and Derek Petti this month to get the scoop on them and on the upcoming track meet. The Next Mile: When did you first start racing on the track?Derek Petti: 8th grade. I ran the 100m dash because anything longer felt like death. I guess I haven’t changed much!Kelsey Louie: 21 years ago. I was 8. Just kidding. I actually ran during my freshman year by myself in order to train to get ready to be on the track team my sophomore year. I started because my oldest brother, who I idolized, ran track.TNM: What’s your favorite distance to race and why?KL: 800m. It was my first race on an indoor track. I took my coach’s advice of starting out conservatively too seriously and ran a 2:43. I got lapped--the winner of that race ran 2:00. The winner yelled at me after the race was over because I was in his way. (I wasn’t.) That day, November 16, 1990, I set the goal of running a sub-2:00 minute 800m race. I tried throughout high school, but my high school coach made me focus on the longer distances. I only ran a 2:04. My college coach had me focus on longer distances too, but I managed to run a 2:01. I decided to try again for the Sydney Gay Games in 2002. I only ran a 2:03. In March 2004, after countless attempts, at the FRNY Track meet, when I was 29 for the first time, I finally broke 2:00 and ran a 1:59.62. The 800m is a tough race, but it reminds me that you can do anything you set your mind to. It just takes hard work and patience. This has made me a better runner and a better coach.DP: I’ve always loved the 400m hurdles (outdoor track, only). It’s an unpredictable race. You can train all year and clip one hurdle at the conference championships and some freshman on your college team will take advantage of it and duck you out at the line. Come to think of it, I think I prefer the half mile.TNM: What’s going to be new or different about the 2011 FRNY Track Meet?DP: This year’s track meet is going to have all of the great features we had last year (discounts for Front Runners, great relay opportunities, unlimited races for one entry fee, gift certificates for overall winners, & medals for age-group winners), but in addition, we’re planning on having our sponsor, Urban Athletics, bring some vendors to sell running gear as well. This will be a great opportunity for the people who trained at the armory this year to get a pair of flats or spikes for the outdoor track season!TNM: What distances will you be running on March 18?DP: Once the meet is flowing smoothly, I hope to have a moment to organize a distance medley relay. It’s made up of 4 people that run 4 different distances - 1200 meters, then 400 meters, then an 800 meter, and last a mile. It’s my favorite relay because you get to run with people you don’t normally run with, and you can play to everyone’s strengths--fast short distances and less intense longer distances. It’s especially fun for the people who ran the indoor workouts to combine people who normally do the longer distance workouts with people who do the shorter distance workouts.KL: I also enjoy the distance medley relay, and, like Derek, if I can manage to run something on March 18, it will be the DMR. TNM: What do you do when you’re not running?KL: Coach.Oh...do you mean for work? [laughs] I am a non profit manager--I am the Senior Vice President of HIV Services at Harlem United. I also teach at the NYU School of Social Work. In all of these roles, I see myself as a coach, just a coach of different things...whether it’s how to run faster, how to run with better form, how to provide therapy to clients or how to manage others, or how to administer quality social services. I like to coach.DP: Sleep. And don’t tell �Rachel [Cutler], but I sort of love those multisport swims in Queens on Monday nights at 8pm at the LIC Y [laughs]. Email trackmeet@frny.org for more details.   In This Issue Track Meet: 3/18/11Training TipFeatured ArticleAnnual Report 2010 EVENTS 60 Meters1 Mile400 MetersDistance Medley Relay (1200m, 400m, 800m, 1600m)200 Meters1500 Meters Racewalk800 Meters2 Miles4x200m Relay4x400m Relay FRNY Annual Report 2010 Derek Petti Kelsey Louie � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_FRNY Track Meet at the Armory on March 18!_1104695710407.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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Boxers NYC (N.B., the correct address is 37 West 20th Street, between 5th and 6th Avenues) is once again hosting a fund raiser for the Pride Run. Take advantage of their sporty Hour Special, 2 for 1 drinks from 6:30 to 9:30 PM! 100% of the proceeds from FRNY raffle and shot sales will go toward the Pride Run! The Front Runner Gram �The Weekly of Front Runners New York The Front Runner Gram is published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgendered people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership. All material in this weekly are copyrighted 2011 Front Runners New York, Inc. Front Runner Gram Editor Megan Jenkinsfrontrunnergram@frny.org � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_From FRNY: Boxers NYC Correct Address_1105907360666.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. 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We will be starting in Williamsburg and looping through Queens, Manhattan, the Brooklyn Bridge and back to Williamsburg.  Details on every long run are sent to the long run list.  Click here to sign up for the long run list.  If you have any questions, please email longruns@frny.org.    Membership Renewal for 2011! Renew your membership online now at https://www.formstack.com/forms/frny-2011membership.  Front Runners New York is supported by its members and your dues help us afford a variety of events throughout the year including our Annual Track Meet at the Armory, XC Meet at Van Cortlandt Park, FRNY Awards Night, and the Pride Run.   Membership dues are fully tax-deductible, except for where noted, and expire on December 31st each year.   RENEW TODAY!   Training Tip Pick a specific distance to train for and focus on that for a few months at a time.  It is difficult to train well for both long and short distances at the same time.  If you attempt to train for both, you increase the risk of injury because the specific workouts for, let’s say a marathon and a 5K, stress your body in different ways.  You’re less likely to perform optimally in either event if your training is not focused. FRNY Multisport Last Call for Group Buy and Computrainer Classes!   Plans for the group buy and computainer classes are solidifying this week.  If you are looking for a new bike/trainer or would be interested in participating in our group Computrainer classes, let us know immediately!   Ride Brooklyn speaking about bike maintenance this Saturday!  Our speaker of the month at the Saturday fun run on 1/15 will be from Ride Brooklyn.  Learn about bike maintenance and get tips for picking out/fitting your dream ride!  Regular Multisport Workouts.  Monday night swim workouts continue at 8:00 pm at the Long Island City Y.  (And we will be practicing on MLK day!)  January’s 2-hour spin class has been confirmed from 5-7pm on 1/30 at the LIC Y.          Please e-mail Rachel or Mike at multisport@frny.org for additional information, race questions, or to be added to the weekly multisport e-mail list. Next Board Meeting: 2/7/11 All FRNY board meetings are open to all members.  The next one will be held, Monday, February 7, 2011 at 7 PM at the home of Andrew Butler, 327 St. Nicholas Avenue, #3J.  Please RSVP and suggest agenda items to president@frny.org.    �Race Report Forget the Polar Bears, Front Runners were out in full force despite the freezing cold temperatures this past week.  At the NYRR Fred Lebow Classic 5M on Sunday January 9, thirty-one Front Runners ran 5 miles in Central Park at 26 degrees.  The fastest of the men was Michael Sanderson who placed 50th with an impressive 30:30 finish, 6:06 pace, 7th age.  Matt Anderson was next, placing 139th with 33:51 and a 6:46 pace, David Caraway was on his tail in 198th with 34:49 and a 6:57 pace, followed by Bernd Erpenbeck at 259th, 35:39 and a 7:07 pace, and rounding out fifth place was Michael McMahon with 266th, 35:44 with a 7:08 pace.For the women Brittany Freese blazed in with a 44:31 time, and a 8:54 pace, Katrina Amaro was next with 45:01 and a 9:00 pace, AJ Stachelek with a PR at 46:24, at a 9:16 pace, Mariela Lombard (pictured below) with an outstanding 47:46 at a 9:33 pace, and rounding out the top five was Maria Cummings with 50:08, with a 10:01 pace.Placing in the top ten in their age group were David Pitches (36:27, 3rd) and Sam Lafata (54:34, 10th).  Cheering for the team were Megan Jenkins, Blossom Coryat, Donna Checkan, Janice Jabido, and Paul Racine.  Great turn out and great running for any temperature.                &nbsp ;        Front Runners had a great showing at NYRR Thursday Night at the Races, for the Mile, the 800meter, and the 2-Mile.  The Women’s 800 Meter was lead by Cindy Hearing in her first time competing at the track, with 3:10.2, followed by Bernie Janelle, also first time, with 3:23.5 and Alison McKenna.  For the Women’s Mile, Alison again rocked it with 6:50.4 (PR), Cindy Hearing came in right behind her with 7:04.5, and the Women’s Two-Mile had Bernie with 15:41.5, Cindy with 16:17.7 and Alison with a stellar 16:19.2.  Also, first time competitors at the track included Sazzu Landa, who competed in the mile finishing in 8:45.For the Men’s 800 Meter Rich Velazquez came in with a hot 2:08.6, Martin McElhiney with 2:17.1, Bernd Erpenbeck with 2:40.6, and Walter Bridgham (first time at the track!) with an impressive 3:03.8 followed by Thomas Wu (first time!) with 3:15.0.  For the Men’s Mile Logan Scott ran an impressive 5:08.2, as did Chris Stoia (5:08.9), followed by Lupe Rodarte placing first in his heat with 5:52.2, 5:54.1 by Bernd Erpenbeck, Da Ping Lao (first time!) with 6:24.4 and Thomas Wu with 7:31.1.  And for the Men’s Two-Mile, Jerry McDonnell did Front Runners proud with an 11:30.8, followed by Chris Stoia with 11:32.7, and Bernd Erpenbeck  with 13:14.4.  Also representing the Front Runners well were Josh Korth, and Scott Fitzgerald.  The next indoor NYRR event is on January 20th with the 3000m (women only), the 5000m (men only), 800m and 1,500m (women and men).Meanwhile, in sunny Florida a trio of Front Runners participated in the Goofy Challenge, a weekend event consisting of the Walt Disney World Half-Marathon on Saturday followed by The Disney Marathon on Sunday. Tim Guscott (1:50 / 3:53), Dane Grams (1:52 / 3:58), and Daniel Guralnick (1:52 / 3:53) conquered the multi-day challenge. Special shout out goes to Daniel, who ran the Goofy Challenge after having been diagnosed with a stress fracture only a couple of months ago. Way to go, Dan! Timmy Wilson participated in the marathon clocking a 3:25 marathon, and a newcomer to the 13.1 distance, Beth Strickland ran the Walt Disney World Half Marathon in 2:47.  Congrats!           In the swimming pool, for TNYA’s Hour Swim (swim as far as you can in an hour!), Front Runners Rachel Cutler (3,645 yards), Peter McGrane (4,160 yards) David Lin (3,040 yards), Kent Lau, and Bob Nelson demonstrated their cross-training abilities.  Photos this week feature: Gathering before the fun run (by Ted Paszek); Dave Lin, Peter McGrane, Rachel Cutler, Kent Lau, and Mike Terry at the TNYA one-hour swim; Mariella Lombard running the Fred Lebow 5-miler (by Ted Paszek); and Tim Guscott, Beth Strickland, Dane Grams, Daniel Guralnick, and Timmy Wilson at Disney World for the marathon and half-marathon.  In This Issue Awards Night Tickets Long RunsMembership Renewal Training TipFRNY Multisport Board Meeting: 2/7/11Race ReportPhoto CreditsMembership DirectorySupport FRNYAbout Membership Directory Recently moved? Email updates or questions to membership@frny.org. We’ll be updating our membership directory in February - Stay Tuned!Click here for the directoryuser name: frnypassword: 2010#dir3ctory The Front Runner Gram The Weekly of Front Runners New York The Front Runner Gram is published every week 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 weekly are copyrighted 2011 Front Runners New York, Inc. Board Of Directors Megan JenkinsPresidentpresident@frny.org  David LinMen’s Vice President Sandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary Directors-at-LargeAndrew ButlerA.J. Stachelek Committees PhotographyTed Paszek  Annual ReportMegan Jenkins, co-chairSeth Richardson, co-chairDaniel Adams David Lin Da Ping Luo John MacConnell Anthony NgSandi RoweBreakfastA.J. Stachelek Brooklyn Run  Peter Doebele Debbie LiHolly Brewster Mike GrzeleckiKarl Rutter Coaching CommitteeBernie JanelleDavid LinMarty McElhineyCoachesKelsey LouieChris StoiaCross Country MeetTBA DesignKatrina �AmaroJohn MacConnellSandi Rowe Elections OfficersDa Ping LuoTom Malcolm Front Runner Gram Megan Jenkins FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon TBAMembershipDaniel AdamsDa Ping LuoAJ StachelekJohn Whooleymembership@frny.org  Out of Town RacingTim GuscottRachel KliegmanNed Russell  Pride RunGabby CelisSeth Richardson Race CaptainsMike GrzeleckiJanice JabidoMichelle NolanSteven Waldonracecaptains@frny.org   Long Run CoordinatorsDarin Soler Stacey CooperBernie JanelleJim McCarricklongruns@frny.org Social CommitteeAnthony NgSandi RoweTimmy Wilson WalkingJim Brandon  Wednesday RunDavid Lin Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_Front Runner Gram 1-13-11_1104218617661.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011 http://archives.frny.org/files/original/d0f8c60ce49c4c3d45406735c2242f0b.pdf 8fa4d887219b49707f6f003ac7267565 PDF Text Text �{ "id": "1104257639750", "name": "Front Runner Gram - January 20, 2011", "subject": "Front Runner Gram 1\/20\/11", "status": "SENT", "from_name": "Front Runner Gram", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2011-01-17T19:48:03.301Z", "modified_date": "2011-01-20T14:45:50.131Z", "last_run_date": "2011-01-20T14:45:50.096Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Front-Runner-Gram-1-20-11.html?soid=1101657017564& aid=M36195XH3io", "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": 738, "opens": 374, "clicks": 66, "forwards": 0, "unsubscribes": 0, "bounces": 21, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "7" }, { "id": "15" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/hdlIgC", "url_uid": "1104239688691", "click_count": 5 }, { "url": "http:\/\/frny.org\/directory\/frny-directory.pdf", "url_uid": "1103654246711", "click_count": 4 }, { "url": "http:\/\/raceforum.com\/jerseypridetri\/", "url_uid": "1104274186704", "click_count": 8 }, �{ "url": "http:\/\/www.sullivanstriders.org\/30k.htm", "url_uid": "1104274186703", "click_count": 13 }, { "url": "https:\/\/docs.google.com\/viewer?a=v&pid=explorer&chrome=true&srcid=0B3nqOUpNgGPgNzdkNz A4MWQtZWE0My00OTM5LTgzNjctZTYwMjYxNDEzOWFj&hl=en&authkey=CLuqgY4M", "url_uid": "1104274186702", "click_count": 25 }, { "url": "https:\/\/nycruns.com\/registration", "url_uid": "1104274186710", "click_count": 7 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-2011membership", "url_uid": "1104118276521", "click_count": 11 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-track_meet_2011", "url_uid": "1104274186707", "click_count": 8 } ] } email_content: Front Runner Gram 1/20/11 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=M36195XH3io&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=M36195XH3io&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=M36195XH3io&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=M36195XH3io&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=M36195XH3io&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=M36195XH3io&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=M36195XH3io&c=3&r=1" }; January 20, 2011 Awards Night A limited number of Awards Night tickets are available for purchase (cash or check) after the fun run this Saturday, Jan. 22--first come, first served. FRNY 2011 Budget The 2011 board has approved an initial 2011 budget, which is available by clicking here.  The board will welcome questions at Saturday fun runs or by email: president@frny.org.  Volunteers Needed: Jock-a-thon, 2/2/11 FRNY volunteers are needed to staff a table at the Jock-a-thon Gay Sports Networking/Recruitment Event on Wed. 2/2/11 from 6pm to 9pm at Dave & Busters 234 West 42nd Street.  If you are available, please contact David DeCooman by email or at 646-263-5934. FRNY Long Run Group: 1/22/11 The long run this week will be the NYRR Manhattan Half Marathon this Sat at 8am in Central Park.  The race is full, so if you are not already entered we encourage you to run two CP loops in the opposite direction as the race and cheer on your fellow runners.  You can start early with the racers or start a bit later and join the fun runners after your first loop.  For more details, please email longruns@frny.org. Sign up for the long run list by clicking here.  FRNY Out of Town Racing FRNY is providing transportation for members participating in the Wurtsboro Mountain 30K on March 26 on a first come, first served basis.  Register for the race and let our Out of Town Coordinators know by emailing them that you registered and if you want to travel up with the club.  Stayed tuned for info on the Jersey Pride Triathlon on July 9. Space in these events is limited so sign up now. Email questions and future event recommendations to outoftownraces@frny.org.    Training Tip When preparing for a race of a particular distance, it’s always good to test yourself in a race that is shorter than that distance.  For example, if you are focusing on a �marathon, you want to test yourself in half marathons and 10ks to measure your progress.  Likewise, if you are racing 5 milers, it’s a good idea to test yourself in a 2 miler or a 5K, on a track for example.  And what a coincidence!  There’s a track meet this Thursday!  Consider running this week’s Thursday Night at the Races.  It’s the perfect opportunity to get 200m splits for a race where we can then analyze how you race. FRNY Multisport Deals at Ride Brooklyn!  Did last week’s speaker wet your appetite for a new ride?  Get outfitted for the summer race season with our group buy opportunity going on now through February 6.  Ride Brooklyn is also offering Front Runners a discount on professional bike fittings.   Regular Multisport Workouts.  Join us for swimming with coach Kent Lau every Monday at 8 pm at the Long Island City YMCA.  Mark your calendars on Sunday, January 30 for our next 2-hour spin class, also at the LIC YMCA.        Please e-mail Rachel or Mike at multisport@frny.org for additional information, race questions, or to be added to the weekly multisport e-mail list.   Membership Renewal for 2011! FRNY is supported by its members, and your dues help us afford events throughout the year including our Annual Track Meet at the Armory, XC Meet at Van Cortlandt Park, FRNY Awards Night, and the Pride Run. Membership dues are fully tax-deductible, except for where noted, and expire on December 31st each year.   RENEW TODAY!  Save the Date: Track Meet 3/18/11   Race Report It was a cold and quiet week for Front Runners on the New York racing circuit; however, Front Runners were well represented in warmer races far from the snow and ice.     Richard Ervais, racing in Bahrain, placed third in his age group in the Seef Mall Half Marathon on Friday. Coming in at 1:38.35, Richard automatically qualified for the NYC 2011 Marathon.  Racing in the Miami to Key West Ragnar Relay was Patrick Guilfoyle. Patrick ran on the "Running from the Law" team, placing second in the Mixed Corporate Division with a time of 27 hours and 41 minutes.  Also apologies to Chris Miller who also raced in a warmer climate last week for the late report. Chris ran last week’s Disney Half Marathon in a speedy 1:47.03.  Congrats to all who raced this past week! As a reminder, the next Thursday Night at the Races series is tomorrow, January 20, and FRNY will be awarding five points to those who race in the NYRR track meets (and report their times to the race captains!). Register now for the Prospect Park Track Club’s annual Cherry Tree Relay on February 20.  It is followed by a spectacular brunch at Sandi Rowe’s home near the park!  Next Board Meeting: 2/7/11 All FRNY board meetings are open to all members.  The next one will be held Monday, February 7, 2011 at 7 PM at the home of Andrew Butler, 327 St. Nicholas Avenue, #3J.  Please RSVP and suggest agenda items to president@frny.org.    Photos this week feature: Front Runners at the Long Island CIty Y swim workout (by Kent Lau); the track banner is designed by Martha Marina Dao.  In This Issue Awards Night Tickets 2011 BudgetJock-a-thon: 2/2/11Long RunsOut of Town RacesTraining TipMultisport Membership Renewal Track Meet:3/18/11Race ReportBoard Meeting: 2/7/11Photo CreditsMembership DirectorySupport FRNYAbout Membership Directory Recently moved? Email updates or questions to membership@frny.org. We’ll be updating our membership directory in February - Stay Tuned!Click here for the directoryuser name: frnypassword: 2010#dir3ctory The Front Runner Gram The Weekly of Front Runners New York The Front Runner Gram is published every week 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 weekly are copyrighted 2011 Front Runners New York, Inc. Board Of Directors Megan JenkinsPresidentpresident@frny.org  David LinMen’s Vice President Sandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary Directors-at-LargeAndrew ButlerA.J. Stachelek Committees PhotographyTed Paszek  Annual ReportMegan Jenkins, co-chairSeth Richardson, co-chairDaniel Adams David Lin Da Ping Luo John MacConnell Anthony NgSandi RoweBreakfastA.J. Stachelekbreakfast@frny.orgFRNY in Brooklyn  Peter Doebele Mike GrzeleckiKarl Rutterbrooklyn@frny.org Coaching CommitteeBernie JanelleDavid LinMarty McElhineyCoachesKelsey LouieChris StoiaCross Country MeetTBA DesignKatrina AmaroJohn MacConnellSandi Rowe Elections OfficersDa Ping LuoTom Malcolm Front Runner Gram Megan Jenkins FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon TBAMembershipDaniel AdamsDa Ping LuoAJ StachelekJohn Whooleymembership@frny.org  Out of Town RacingTim GuscottRachel KliegmanNed Russell outoftownraces@frny.org Pride RunGabby CelisSeth Richardsonnycpriderun@frny.org Race CaptainsMike GrzeleckiJanice JabidoMichelle NolanSteven Waldonracecaptains@frny.org   Long Run CoordinatorsDarin Soler Stacey CooperBernie JanelleJim McCarricklongruns@frny.org Social CommitteeAnthony �NgSandi RoweTimmy Wilson WalkingJim Brandon  Wednesday RunDavid Lin Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. 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Awards Night 2011 Thank you to all who attended and made the evening a beautiful celebration.  Congratulations all our award winners and nominees, including: Front Runner of the Year: David Lin �Guy Zelenak Memorial Volunteer of the Year: Rachel Cutler A.R.E.A Award Winner for Lifetime Achievement: Inger-Jo Berger           A  detailed list of winners will appear in the February newsletter and is already posted on frny.org.  Special thanks to Katrina Amaro, Rob Lennon, Michael Orzechowski, and Leah Serinsky for all their helping in putting the event together.   Jock-a-thon, 2/2/11 FRNY is hosting a table at the Jock-a-thon Gay Sports Networking/Recruitment Event on Wednesday, February 2 from 6 pm to 9 pm at Dave & Busters, 234 West 42nd Street.  Stop by to say hi, or if you are interested in volunteering for a shift, please contact David DeCooman by email or at 646-263-5934. Membership Renewal for 2011! This is the last FR Gram that is being sent before we turn over our email list.   If you haven’t already, now is the time to renew your membership.   RENEW TODAY!  NYRR Points Races Announced The 2011 NYRR Club Council voted on the following points race schedule for 2011 on Wednesday, January 19: Salsa, Blues & Shamrock’s 5K (March 6 ) Scotland Run 10K (April 10) Brooklyn Half (May 21) NY Mini 10K (Women Only) (June 11) Father’s Day 5M (Men Scored Only) (June 19) Central Park Conservancy 4M (July 16) Club Championships 5M (double Points) (August 6) Harlem 5K (August 20) Fifth Ave Mile (September 24) Norway Run Half Marathon (October 1) ING NYC Marathon (November 6) Joe K 10K (December 4) The entire minutes of the Club Council meeting are available by clickinghere.  FRNY Long Run Group: 1/29/11 Long runners will be doing a 17 mile run this Sunday, but course and start location are still being finalized.  For more information, please sign up for the long run email list below or email us at longruns@frny.org. Sign up for the long run list by clicking here.  FRNY Out of Town Racing FRNY is providing transportation for members to the Wurtsboro Mountain 30K and the accompanying relay, a good shorter distance option, on March 26 on a first come, first served basis. 13 people have already signed up for transportation, so let us know if you want to travel with the club soon. Stay tuned for info on the Jersey Pride Triathlon on July 9. Email questions and future event nominations to outoftownraces@frny.org. Training Tip Keep a running log.  It will help you keep track of your training better than relying only on your memory.  You will be more likely to identify workouts that work really well for you or training flaws, such as overtraining.  Just make quick notes of what you ran, how you ran it, how you felt, eating and sleeping habits (at a minimum just the workout).  There are electronic versions that will help convert information to graphs for you, or you can simply use pen and paper.  FRNY Multisport TNYA One-Hour Swim on Sunday!  If you missed the first one on January 9, you’ve got another chance on Sunday, January 30 to participate in this exciting charitable fundraiser sponsored by Team New York Aquatics.  See how far you can swim in an hour, or form a four-person relay team and tackle it as a group.  For more information and to register online, check out http://www.tnya.org/ohs/    Spin Class on Sunday 1/30 @ LIC YMCA.  Join us on Sunday at 5:00pm for our monthly 2-hour spin class at the Long Island City YMCA.  Rachel has prepared thumping play list!  Please RSVP to multisport@frny.org so that we can ensure enough space for everyone.  Please e-mail Rachel or Mike at multisport@frny.org for additional information, race questions, or to be added to the weekly multisport e-mail list.  Save the Date: Track Meet 3/18/11   Race Report In what is starting to sound like a broken record of winter race-day weather, 58 Front Runners turned out at 8am on a sub-freezing, 14-degree Saturday to run the Manhattan Half Marathon in Central Park. Thanks to these conditions, we now know what it takes to keep Mary Wittenberg’s pre-race speeches to a minimum: a wind chill of 5 degrees. The Top 5 for the men were led in by none other than Josh Korth (1:22:06, 72.1% AG), one of only two Front Runners to crack the 70% AG barrier. Following him were a duo of Steven W’s: Wengrovitz and Waldon, with times of 1:26:01 and 1:28:35 respectively. 4th to cross the line was Michael Sanderson (1:28:37), followed by Anthony Majewski (1:30:27).               &nbsp ;     Representing the women, Rachel Kliegman decided to start her first NYRR race of 2011 by leading the team in with a 1:42:52, while Lynn Canfield �(1:58:46), Sandi Rowe (2:00:42), Alison Kliegman (2:01:05), and Michelle Duchon (2:02:35) rounded out the Top 5. Making the Top 10 in their age groups, Paul Grillot (1:36:23, 7th AG) rocked a purple bib and fought through more than 4300 racers on his way to finish 485th overall, while Dave Pitches (1:41:11, 2nd AG) scored the highest AG% of the club with a 75.8% and set a record for most icicles in a single mustache. In a welcome return to racing, Todd Burke put in a solid, pain-free 1:48:27 after taking most of 2010 off due to injury. It’s great to have you back, Todd! We look forward to your full return to racing in 2011.          NYRR Thursday Night at the Races had a mix of newbies and experienced track veterans running ’round the Armory in 3 distances: 800 meters, 1500 meters, and 5000 meters. In the 800 m, AJ Stachelek (3:05) and Blossom Coryat (3:27) gave it their best at their first attempt at the distance, and ran strong races to hit their target goals. While it may have been their first track meet, it certainly won’t be their last! For the men, Derek Petti showed us all how it’s done (2:02), along with Rich Velazquez (2:07), Marty McElhiney (2:16), Scott Fitzgerald (2:19), Allen Durgin (setting a baseline PR 2:36), and Bernd Erpenbeck (2:39). Rich, Marty and Scott all managed to improve their times from the last track meet and we look forward to seeing more progress in the coming months. Racing the 1500 meter were Josh Korth (4:19), Allen (5:23 -- another PR) and Bernd Erpenbeck (5:32). It was Allen’s first time at the distance, and with such a fine showing we expect to see him represent FRNY well at upcoming meets. Both Josh and Bernd turned out 1500 m times that were faster equivalents of their mile times from only two weeks ago.    And because nothing says "fun" like 25 loops around the Armory track, Scott Fitzgerald (17:33), Chris Stoia (18:21), and Thomas Wu (25:53) took on the 5K and got their full fifteen-dollar’s worth of running -- 200 meters at a time. In warmer climates, competing in the Dubai Marathon were Marathon Maniacs Rich Ervais (3:59:31) and Zander Ross (4:51:30), each inching their way closer to hitting 80 marathons. Keep ’em coming, boys! February 1st is the Empire State Building Run-Up. Registration is closed, but good luck to everyone ascending all 1,576 steps to reach the Observation Deck a quarter mile straight up! Register now for the Prospect Park Track Club’s annual Cherry Tree Relay on February 20.  It is followed by a spectacular brunch at Sandi Rowe’s home near the park!  Next Board Meeting: 2/7/11 All FRNY board meetings are open to all members.  The next one will be held Monday, February 7, 2011 at 7 PM at the home of Andrew Butler, 327 St. Nicholas Avenue, #3J.  Please RSVP and suggest agenda items to president@frny.org.   The 2011 board has approved an initial 2011 budget, which is available by clicking here.  The board will welcome questions at the board meeting or by email: president@frny.org. Photos this week feature: Awards Night group photo (by Da Ping Luo); Anthony Majewski running the Manhattan Half (by Ted Paszek); Front Runners at the NYRR Manhattan Half (from Steven Waldon); Front Runners at the NYRR Thursday at the Races (from Martha Marina Dao); the track banner is designed by Martha Marina Dao.  In This Issue Awards Night Tickets Jock-a-thon: 2/2/11Membership Renewal 2011 Points RacesLong RunsOut of Town RacesTraining TipMultisport Track Meet:3/18/11Race ReportBoard Meeting: 2/7/11Photo CreditsMembership DirectoryAnnual Report 2010Support FRNYAbout Membership Directory Recently moved? Email updates or questions to membership@frny.org. We’ll be updating our membership directory in February - Stay Tuned!Click here for the directoryuser name: frnypassword: 2010#dir3ctory FRNY Annual Report 2010 The Front Runner Gram The Weekly of Front Runners New York The Front Runner Gram is published every week 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 the club, its board or its membership. All material in this weekly are copyrighted 2011 Front Runners New York, Inc.Board Of Directors Megan JenkinsPresidentpresident@frny.org  David LinMen’s Vice President Sandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary Directors-at-LargeAndrew ButlerA.J. Stachelek Committees PhotographyTed Paszek  Annual ReportMegan Jenkins, co-chairSeth Richardson, co-chairDaniel Adams David Lin Da Ping Luo John MacConnell Anthony NgSandi RoweBreakfastA.J. Stachelekbreakfast@frny.orgFRNY in Brooklyn  Peter Doebele Mike GrzeleckiKarl Rutterbrooklyn@frny.org Coaching CommitteeBernie JanelleDavid LinMarty McElhineyCoachesKelsey LouieChris StoiaCross Country MeetTBA DesignKatrina AmaroJohn MacConnellSandi Rowe Elections OfficersDa Ping LuoTom Malcolm Front Runner Gram Megan Jenkins FRNY Multi-SportRachel CutlerMike Terrymultisport@frny.org Marketing Committee Rob Lennon TBAMembershipDaniel AdamsDa Ping LuoAJ StachelekJohn Whooleymembership@frny.org  Out of Town RacingTim GuscottRachel KliegmanNed Russell outoftownraces@frny.org Pride RunGabriel CelisSeth Richardsonnycpriderun@frny.org Race CaptainsMike GrzeleckiJanice JabidoMichelle �NolanSteven Waldonracecaptains@frny.org   Long Run CoordinatorsDarin Soler Stacey CooperBernie JanelleJim McCarricklongruns@frny.org Social CommitteeAnthony NgSandi RoweTimmy Wilson WalkingJim Brandon  Wednesday RunDavid Lin Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. 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Everyone who buys a ticket by Sunday, January 9th will be entered into a raffle for an Urban Athletics gift certificate for free running shoes! Buy your ticket now for Awards Night now! NYRR Thursday Night at the Races: Tonight! Events include the mile, 800m, and 2-mile.  Racing starts at 7pm at the  Armory at 168th and Ft. Washington. The $15 (cash only) entry fee entitles you to run as many races as you want!  New for 2011: participation at NYRR track events will count toward FRNY Participation Points (stay tuned for details).  For questions, contact Kelsey Louie or Dave Lin. See you at the track! January First Friday: Tomorrow Location: Industry Bar Address: 355 West 52nd Street Between 8th And 9th Avenue Time: 6:30 PM on 1/7/11   Come join your fellow Front Runners at this new Hell’s Kitchen venue to talk about all that happened over the holiday season (GOSSIP) and all that you wish for 2011 (RESOLUTIONS).   You must be 21 to enter.  Look for the Cheer Force One sign to find us.  2-1 on almost all kind of drinks until 9:00 PM.  Cash only.  ATM available.          President’s Breakfast: 1/8/11 On Saturday, January 8, 2011, the club will hold the traditional President’s Breakfast at Rutgers after the fun run.  This special breakfast  is free to membership and visitors.         FRNY Long Run Group Starts: 1/9/11 FRNY’s long run group starts this Sunday, January 9 with a 15-mile run. As always, the running route is adaptable to your own training distance.  The Sunday morning start time and location are TBD.  If you would like to join us this weekend or get long run weekly emails, please send an email to longruns@frny.org. Next Board Meeting: 1/10/11 Board meetings are open to all FRNY members.  The next board meeting will be held Monday, January 10 at 7 PM at the home of Megan Jenkins: 1960 Madison Avenue, #3 between 125 and 126 Street.  Please RSVP to president@frny.org.  Membership Renewal for 2011! Renew your membership online now at https://www.formstack.com/forms/frny-2011membership.  Front Runners New York is supported by its members and your dues help us afford a variety of events throughout the year including our Annual Track Meet at the Armory, XC Meet at Van Cortlandt Park, FRNY �Awards Night, and the Pride Run.   Membership dues are fully tax-deductible, except for where noted, and expire on December 31st. Thank you for being a part of FRNY. We look forward to seeing you in 2011!   RENEW TODAY! Training Tip When setting goals for the year, remember that there are two types of goals: process goals and outcome goals.  Process goals identify something that you will do, for example, I will run at least 4 times a week every week or I will not run more than 2 races a month.  Outcome goals identify a result, for example, I will run a race where I hit a 65% age graded % or higher by July 1 or I will run a sub 4-hour marathon in the fall.  It’s best if the goals are aligned so that you are more likely to achieve your outcome goal if your work towards your process goal.  And finally, set SMART goals: Specific, Measurable, Attainable, Realistic, and Time-oriented. FRNY Multisport TNYA’s One Hour Swim!  Team New York Aquatics is hosting a 1 hour swim on January 9 and 30th.  For additional information and to register online visit http://tnya.org/ohs/   Group Buy Opportunity!  Ride Brooklyn, a premier bike shop specializing in Cannondale and Orbea, has extended FRNY a special deeply discounted group buy opportunity on bikes and trainers.  If you’re considering a purchase in the near future, please let us know immediately!   Group Computrainer Classes!  We are gauging interest in group indoor spin classes at Ride Brooklyn’s high-tech Computrainer studio.  4 weekly 1-hour classes will cost approximately $17/person/class.  If you are interested, please let us know!   Please e-mail Rachel or Mike at multisport@frny.org for additional information, race questions, or to be added to the weekly multisport e-mail list. FYI: Hood to Coast Documentary, 1/11/11 The movie is showing one night only: January 11, 2011.  You can buy tickets and watch the trailer at:  www.hoodtocoastmovie.com. Email Donna Checkan by 5 PM on Friday (1/7/11) if you are interested in going as a group to the Union Square Theater Tuesday night. Race Report "Happy New Year!" from your race captains, new and old!  May this year bring you prosperity, wellness, PRs, fast races, team points and podium wins!Congrats to all who ran the first NYRR race of the year - the Emerald Nuts Midnight Run!  The fireworks went on for longer than it took some of you to run, for sure!While most of us were recovering from the festivities, some of our teammates (apparently, only the female half of Front Runners!) were busting out some new PRs and awesome races this new year’s weekend.On New Year’s eve, Ali Kleigman ran the "Run into the New Year" in warm, yet rainy, West Allis, Wisconsin 10k.  Her 53:55 time was yet another PR AND she got a full take-home bottle of champagne!  Cheers, Ali!On the first day of the year, Ruth Gursky was up bright and early and shlepped herself to Prospect Park for the 1st race of the year, Harry’s Handicap, in which runners are given starting positions based on their mile/hour pace.  Running at 13.3 mph, she started the race at 10:11:45.   Her clock finish time was 59:16, and her net time was 49.05.  This was her first race at the 3.4 mile distance, so it’s another PR and more bling for her shelf! And even though she joyfully joined PPTC with all the excitement of the day, she assures us that she continues to race exclusively for Front Runners!  Also on New Year’s day, Brittany Freese hit the streets and wants the world (or at least the people who peruse the Front Runner Gram) to know that she ran the Hangover Classic 5K in Monclova, Ohio in 27:45.  And, she finished 1st in age group!  Despite the name, she reports that she ran the race hangover-free with a good friend from Ohio.  Congrats on winning your age group, Brittany!Want a no fee, no fuss, no frills  race in the woods?  Well, these races seem to be gaining popularity - the first was on Thanksgiving, then Christmas, and finally New Year’ day and 9 Front Runners joined in the fun to start the new year.  Jill Crouther, Rachel Kleigman, Bernd Erpenbeck and Austin Phillips ran the 10k; and Chris Stoia, Steve Waldon and a trio of Michaels (Benjamin, Sanderson and Orzechowski) all ran the half marathon in the snow-covered hills!    And finally our friend south of the Mason-Dixon line - Melissa Kelson - continues to push her boundaries - this time finishing a 50k - the annual NC Fat Ass 50K event.  The race was originally scheduled to take place on the All American Trail, Fort Bragg, but was moved and instead run in Reservoir Park, Southern Pines.  Melissa racked up 32.08 miles in 6:53:07.  Not a bad way to start the year, indeed!This Saturday is the first race of the year as well - the Fred Lebow 5 miler - starting at 8 am on the East Dr. just north of 99th St.  As of press time, registration is still available!  Will we see you there? Photo this week feature: Lenore Beeaky, Doug Larsen, Dave Laurence, Mike McMahon and new FRNYer Brendan Phelan at the fun run on New Year’s Day. In This Issue Awards Night Tickets + RaffleThursday Night at the RacesJanuary First Friday: 1/7/11President’s Breakfast: 1/8/11Next Board Meeting: 1/10/11Membership Renewal Training TipFRNY Multisport Documentary: Hood to CoastRace ReportPhoto CreditsMembership DirectorySupport FRNYAbout the Front Runner Gram Membership Directory Recently moved? Email updates or questions to membership@frny.org. Click here for the directoryuser name: frnypassword: 2010#dir3ctory The Front Runner Gram �The Weekly of Front Runners New York The Front Runner Gram is published every week 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 weekly are copyrighted 2011 Front Runners New York, Inc. Board Of Directors Megan JenkinsPresidentpresident@frny.org  David LinMen’s Vice President Sandi RoweWomen’s Vice President Anthony NgTreasurer Dan GallagherSecretary Directors-at-LargeAndrew ButlerA.J. Stachelek Committees PhotographyTed Paszek  Annual ReportMegan Jenkins, co-chairSeth Richardson, co-chairDaniel Adams David Lin Da Ping Luo John MacConnell Anthony NgSandi RoweBreakfastMegan Jenkins Brooklyn Run  Peter Doebele Debbie LiHolly Brewster Mike GrzeleckiKarl Rutter Coaching CommitteeBernie JanelleDavid LinMarty McElhineyCoachesKelsey LouieChris StoiaCross Country MeetMegan Jenkins DesignKatrina AmaroJohn MacConnellSandi Rowe Elections OfficersDa Ping LuoTom Malcolm Front Runner Gram Megan Jenkins FRNY Multi-SportRachel CutlerMike Terry Rosario Gennaromultisport@frny.org Marathon Weekend  Marie Tracy Mike McMahon Dave Laurence Dane Grams Miles HarterMarketing Committee Rob Lennon TBAMembershipDaniel AdamsMegan JenkinsDa Ping LuoJohn Whooleymembership@frny.org  Out of Town RacingTim Guscott  Pride RunGabby CelisSeth Richardson Race CaptainsMike GrzeleckiJanice JabidoMichelle NolanSteven Waldonracecaptains@frny.org   Long Run CoordinatorsDarin Soler TBAlongruns@frny.org Social CommitteeAnthony NgSandi RoweTimmy Wilson WalkingJim Brandon  Wednesday RunDane Grams Website Blossom Coryat  Cory GoodaleRosario GennaroJoe LimKatrina Amaro   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2011 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2011_Front Runner Gram 1-6-11_1104184152253.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2011 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2011