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}; 1/12/2012FRONT RUNNER GRAM www.frny.org It is with sadness that we report that Paul
Harris, a Front Runner who was active with the club in the 1990s, passed away on
December 31, 2011. The South Florida Gay News ran Paul’s obituary on January 10,
2012.
Front Runner Charlie Wintczak says of Paul, "He organized several social events to
theater--some of which were his own plays. He organized the team race that proceeded the
Pride Run for a few years and which increased participation from other area GLBT groups.
He was born here but grew up in England -- so he charmed everyone with his British wit.
He dabbled in many things -- writer, actor, stockbroker, activist, journalist, and
recently -- photographer. He had his challenges with health issues, but always
seemed to overcome them until recently."Photo from the South Florida Gay
News At this time, we have no details about a memorial or
service.
�
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directory The password is frny2012#dir3ctory THE FRONT RUNNER GRAMThe Weekly of
Front Runners New YorkThe 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 by Front Runners New York, Inc. 2012
Front Runners New York P.O. Box 230087 New York, New York 10023 membership@frny.org
No Fun Run Tomorrow: 7/4/12 Because of the holiday, Rutgers will be closed and
there will be no organized FRNY fun run tomorrow, July 4, 2012.
�
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Document:Newsletters
Year:2010s
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Guidelines Click to access the FRNY member directory The password is
frny2012#dir3ctory THE FRONT RUNNER GRAMThe Weekly of Front Runners New YorkThe
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 by
Front Runners New York, Inc. 2012
Front Runners New York P.O. Box 230087 New York, New York 10023 membership@frny.org
Brooklyn Half Registration
NYRR has announced that registration for the Brooklyn Half Marathon will open at noon on
Monday, March 26. This race is one of the club competition points races, and it is
probably going to sell out within a day or two. Please register right away because
they will likely not be able to hold spots for the clubs as they do in most races.
Because we never want finances to be a barrier to participating in the club’s events,
FRNY offers scholarships for points races. Email the Scholarship Committee, Dave
Lin, Anthony Ng, and Gemma Sanz de la Serna, for more information on how to apply.
Correction: Pride Run Sponsorship Kit
Yesterday’s Gram had a bad link to the information on how to sponsor the Pride Run.
Click here to see the kit. Email Jason Fluegge with questions about becoming a corporate
sponsor. 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, complete this form for the Race Captains. Reports
received by 5 PM on Tuesday will be included 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. All Gram announcements are at the Board’s discretion.
�
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Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2012
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}; August 7, 2012 THE FRONT RUNNER GRAMThe Weekly of Front Runners New YorkThe 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 by Front
Runners New York, Inc. 2012Board Of Directors Megan Coryat, President
president@frny.orgDave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice
President women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.org
Front Runners New York P.O. Box 230087 New York, New York 10023 membership@frny.org
FRNY Marathon Partnership Front Runners New York has selected Harlem United as
our 2012 marathon partner.
In light of this partnership, Harlem United is extending to Front Runners
five additional entries to the NYC 2012 marathon. This offer is on a first
come, first served basis, as Harlem United needs to confirm with NYRR immediately that
there is interest in these fundraising entries. If you are interested or have questions,
please e-mail Rachel Cutler by close of business, Wednesday, July 8.
Friends of Front Runners are also welcome to apply, but priority will be given to Front
Runners members in good standing.
This partnership will enhance both Harlem United and FRNY’s fall marathon season in
many ways.
Harlem United will provide FRNY with food after long runs, priority NYC Marathon
and NYC Half Marathon entries for 2012 and 2013, a post-marathon party, a meeting space,
and support for our annual blue line run. In return, Front Runners will encourage
our marathon runners make their marathon experience even more meaningful by raising
money for Harlem United and being a part of the Harlem United marathon experience.
Harlem United is a community-based organization providing a unique continuum of
care. They integrate socially and economically disenfranchised people into a healthy and
healing community. They also offer their clients access to a full range of medical,
social, and supportive services. The majority of Harlem United’s clients are people
living with HIV/AIDS whose diagnoses are often complicated by addiction, mental illness,
and homelessness. Many have also faced significant barriers to care due to poverty,
race, HIV status, and sexual or gender identity.
�
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Information about rights held in and over the resource
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Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue - June 19 Bib Pick UpStonewall Happy HourTalent ChangePride RunAfter
PartyPride March THE FRONT RUNNER GRAMThe Weekly of Front Runners New
YorkThe 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 by Front Runners New York, Inc. 2012Board Of Directors Megan Jenkins,
President president@frny.orgDave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s
Vice President women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson
Secretary secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma
Sanz de la Serna directoratlarge2@frny.org
Pride Run
Dane Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina
DaoJason FlueggeTony Majewski FRNY Brooklyn Mike Grzelecki Megan
McDavid Brendan Moroney
Karl Rutterbrooklyn@frny.org
Front Runners New York P.O. Box 230087 New York, New York 10023 membership@frny.org
Please join us at any or all of our exciting Pride Week events! Bib
Pick Up: 6/21 and 6/22 This Thursday and Friday bib pick up will be held 1 to 7 PM each
day at the Liederkranz Foundation at 6 East 87th Street, between Fifth and Madison
Avenues. Come by early to get your choice of color and size, and browse the Urban
Athletics Expo. Stonewall Toast: 6/22 Traditionally, Front Runners gather
at the Stonewall Inn on Friday evening before the Pride Run to toast the anniversary of
the riots and celebrate Pride. Stonewall is located at 53 Christopher Street. See you
there at 6:30 PM. Talent Change at Pride Run Former Miss America & Broadway Star Kate
Shindle who was previously confirmed to sing the National Anthem at the Pride Run was
cast in a movie and begins filming this week. Congrats, Kate!
We are thrilled to report that we have now secured Constantine Maroulis to sing in
her place. Constantine was a finalist on American Idol and received
a Tony nomination for for his role in the Broadway production of Rock of Ages. He
has a brief cameo in the recently released movie, and is slated to star in Jekyl &
Hyde on Broadway this spring opposite Deborah Cox. Pride Run: 6/23
The Pride Run is completely sold out. Luckily, nearly 500 Front Runners registered in
time! If you weren’t able to register, come out and cheer and enjoy appearances by
Constantine Maroulis, Rory O’Malley, and the cast of Avenue Q.
The race starts on the East Drive near the 102nd Street Transverse, and
festivities will take place on the transverse starting at 10 AM.
The team photo will take place at 11 AM on and around the stage. After Party: 6/23
After the Pride Run, we will gather at Boxers, 37 West 20th Street between Fifth and
Sixth Avenues, for more camaraderie and good fun starting at 1 PM. Wear your fabulous
new Pride Run 2012 shirt for extra great specials at Boxers! Pride March: 6/24
�FRNY will once again support the NYC Pride March in a big way! We have
tons of "Nice Legs" stickers, simulated races, and other fun activities to get the
spectators really excited! We’ll also have a support vehicle and provide water and
Gatorade to keep you hydrated. We will be meeting at noon on 39th Street between
Fifth and Madison Avenues. The parade starts at noon and we are in front so don’t
be late! Contact Dave Lin with questions.
�
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}; In This Issue - June 4 BrunchSunset and SudsNational Running DayBrooklyn Pride
THE FRONT RUNNER GRAMThe Weekly of Front Runners New YorkThe 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 by Front Runners
New York, Inc. 2012Board Of Directors Megan Jenkins, President president@frny.orgDave
Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.org
Pride Run
Dane Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina
DaoJason FlueggeTony Majewski FRNY Brooklyn Mike Grzelecki Megan
McDavid Brendan Moroney
Karl Rutterbrooklyn@frny.org
Front Runners New York P.O. Box 230087 New York, New York 10023 membership@frny.org
Happy Pride Month! FRNY is working on a number of special events this week to
support the Pride Run--for this year and for many years to come. Please join us at one
of this week’s events! FRNY Pride Run Brunch Fundraiser: Sunday Catered by
Matt Tivy and Soleil Catering and held in the elegant Phillips Club Library (155 West
66th Street), this year’s Pride Run Brunch Fundraiser will be an event to remember. Join
us there on June 10 between 12 and 3 PM.
Tickets are on sale now, starting at $31 (in honor of the 31st running of the Pride
Run). Door prizes include entries to the Jersey Pride Tri, FRNY gear, tickets to the
Kathy Griffin show and to Traces, and other great items.
For extra fun, wear your oldest Pride Run shirt; the person in attendance wearing the
most vintage shirt will win a new FRNY hoodies and pair of socks! UA Sunset and Suds
Pre-Pride Race: Thursday Join us and our Presenting Sponsor Urban Athletics for
the 3rd Annual Sunset & Suds 5K race on June 7th at the Hudson Beach Cafe in
�beautiful Riverside Park. Race starts at 7PM. Free beer lasts till 9PM. Only 300 spots
available so register today! A part of the proceeds will go to benefit the
2012 Pride Run and our charity Broadway Cares/Equity Fights AIDS. National Running
Day: Wednesday
Show the city your FRNY pride on National Running Day: Wednesday, June 6. Thousands of
runners will be participating in events throughout the city, so wear your FRNY gear to
our regular Wednesday fun run. We will have "Nice Legs" stickers and other FRNY swag on
hand to give out to people in the park. Brooklyn Pride: Saturday The Brooklyn Pride
5K Run in Prospect Park is on Saturday, June 9 at 9 AM. All
participants will receive a commemorative t-shirt. Register here.
Please e-mail Karl Rutter or Brendan Moroney if you are interested
in helping with the run or promoting Front Runners at the FRNY booth at the festival.
�
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}; Dear Front Runner, Without your generosity, FRNY would not be where it is
today. We would like to confirm your membership for the coming year. If your contact
information has changed since we last communicated, please update us by emailing
membership@frny.org. By updating your contact information, you will continue to receive
our monthly newsletter, The Next Mile, along with our weekly Front Runner Gram. Through
these publications we keep our members up-to-date with club news such as the Pride Run
and Variety Show, training opportunities such as the Blue Line Run and weekly trainings,
racing around New York and beyond, and social events like Front Runner Fridays and the
Membership Picnic. A note about Benefactor membership: As of March, FRNY will no longer
be offering the Benefactor level, however we will always continue to honor our current
Benefactor members and continue the benefits for the generous members who donated at
this level and who were there when the club needed them most. Your commitment to FRNY
will continue to be recognized and honored at events year round.Your FRNY membership
also entitles you to discounts at Urban Athletics and The Running Company. Members can
also elect to be listed in our business directory (for a $50 annual contribution). If
you’re interested, click here to renew your entry or sign up!Thank you for being a part
of FRNY this past year. We look forward to seeing you in 2013! MEMBERSHIP
COMMITTEE Da Ping Luo, Jason Fluegge, Michael Klein, Brian Schroeder CONTACT US STAY
CONNECTED
�
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Thanks for joining our fun run today! We enjoyed meeting you, and we encourage you
to visit our website and find out more about us.
We look forward to running with you again! If you’re not already a member of Front
Runners, have you considered becoming one? In addition to discounts with various running
stores throughout New York City and free coaching, members receive our monthly
newsletter, The Next Mile, along with a weekly Front Runner Gram that includes racing
events, the race report, social events, and other club news. Click here to join!
As a reminder, our fun runs take place in Central Park on Wednesdays at 7.00 P.M. and
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We look forward to running with you again! If you’re not already a member of Front
Runners, have you considered becoming one? In addition to discounts with various running
stores throughout New York City and free coaching, members receive our monthly
newsletter, The Next Mile, along with a weekly Front Runner Gram that includes racing
events, the race report, social events, and other club news. Click here to join!
As a reminder, our fun runs take place in Central Park on Wednesdays at 7.00 P.M. and
Saturdays at 10.00 A.M. On Tuesdays at 7.00 P.M., we run in Prospect Park. Be sure to
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See you soon!
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}; In This Issue Welcome MatUpcoming BirthdaysContributorsAbout The Next MileThe
Starting LineUpcoming EventsBoard MeetingRace to the RunKoach’s KornerGadgets N’
GearWelcome to our FamilyMulti-SportNutrition NotesProfile of the Month: Brendan Moroney
Welcome Mat
In the month of March and early April, we welcomed the following new members!
Michelle FoytekChris ChavajeKenneth HarmonSean HaleySean KapoorErick RiveroErin
McNaughtonIvone CurranNate JennatoNick PramikSilke FeekenSerena ParedesLorne
LucreeMark BearakAlistair GrahamLiz SiviskiMichael MantellClaribel IralaJudith
AdessaSandra KracVera MusaEvan WhetsellJason SchommerJoanne HenryNicholas
SauerbergRebecca KinsleyBrandi CopherKaren ChangMegan WakeleyEric GeronRonald
LanguedocRyan Duerme Upcoming BirthdaysIn the month of April, we wish the following
members a Happy Birthday!
Jason Fluegge 4/1 Sean Weissbart 4/1 John Kosa 4/2 Nate Jennato 4/2 Richard
Tesler 4/3 Jennifer Wisdom 4/4 Michael Cavaliere 4/4 Kenneth G Shereda 4/5 Jeremy Reiss
4/5 Ricci Halim 4/5 Michael Cestaro 4/6 Alden Baxter 4/6 Richard White 4/7 Katherine
Wilson 4/8 Rebecca Kinsley 4/8 Megan Jenkins 4/9 David Evans 4/9 Deepesh Jain 4/11
Albert R. Chen 4/11 Tamieca McCloud 4/11 Chikara Onda 4/13 Mike Terry 4/14 Paul Raso
4/14 James Cooper 4/14 Drew Gulley 4/15 Douglas Larsen 4/15 Martin Watkins 4/15 Michael
Klein 4/18 David Minneman 4/18 Tara Amato 4/19 Jessica King 4/19 Christopher Fisher 4/19
Dan Elliott 4/20 Michael McMahon 4/21 Annie Eckstein 4/21 Max Melion 4/21 Edward Pyle
�4/22 Michael Orzechowski 4/22 Kimberly Walters 4/22
Megan Wakeley 4/23Gerry Dieffenbach 4/24 Gloria Moy 4/25 Michael Sanderson 4/27 Rhonda
Weir 4/28 Robb Hecht 4/29 Timothy Guscott 4/30
This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Mark Mascolini Dane Grams
Sandi Rowe
Zander Ross The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgCommittees FRNY Brooklyn Mike Grzelecki Megan McDavid
Brendan Moroney Karl Rutter brooklyn@frny.orgCoaches Kelsey Louie, Head Coach
coach@frny.orgChris Stoia, Assistant Coach Darin Soler, Assistant Coach Kent Lau, Swim
CoachCoaching Committee Bernie Janelle David Lin Marty McElhineyCommunicationsDa Ping
Luo, Director and EditorBlossom Coryat, Technical AdvisorMichelle Mazzara, Web
Master webmaster@frny.orgMichael Klein, Membershipmembership@frny.orgRosario
Gennaro calendar@frny.orgMegan Jenkins, Front Runner Gramfrontrunnergram@frny.orgCross
Country Meet Gemma Sanz de la SernaDesign Katrina Amaro Martha Marina Dao John
MacConnell Sandi RoweElections Officers TBD FRNY Multisport Rachel Cutler Mike Terry
multisport@frny.orgLong Runs Darin Soler, Assistant Coach Bernie Janelle
longruns@frny.orgMarathon Weekend TBDMembershipDa Ping LuoMichael
Kleinmembership@frny.orgOut of Town Racing TBDPride RunDane Grams,
Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony MajewskiRace CaptainsBernie JanelleJosh KorthPeter MacariAJ StachelekSteve
Waldon racecaptains@frny.orgScholarships Dave Lin Anthony Ng
scholarships@frny.orgSocial Committee Anthony Ng Sandi Rowe Aneesh
Shethsocial@frny.orgWalking Jim BrandonWednesday Run Dave Lin men@frny.org
Front Runners New York POBOX 230087 New York, New York 10023 membership@frny.org
NEW BEGINNINGS
Spring is the season of new beginnings, and this month holds a lot of new beginnings for
Front Runners New York, including outdoor bikes rides, the SAGE/FRNY walking group for
LGBT elders, the Beginners Clinic, and the outdoor season.
Starting this week, on Friday, April 6, Dan Gallagher will lead FRNY’s morning bike
rides in Central Park. Email Dan to be added to his email announcement list. Next
Monday, April 9, will be the first FRNY/SAGE walk of the season led by T.J. Storch and
me at 4 PM starting from the LGBT Center. If you are interested in volunteering to lead
some SAGE walks, please email me. We hope to add a second day of the week in order to
encourage more seniors to experience the benefits of physical activity -- and we can
only do this with your help. On April 14, FRNY will launch the fourth iteration of the
FRNY Beginners Clinic. Every Saturday morning from April 14 through June 16, people who
are brand new to running can come learn the lingo at seminars with Koach Kelsey, then
warm up and run with FRNY. Many thanks to those who have alreadysigned up to mentor a
new runner on a Saturday morning, including Meryl, Ivone, Jeff G., Devon, Michelle J.,
Jeff C., and Jean S. There are plenty more spots for mentors, and I can guarantee that
your help will be greatly appreciated by the people whom you"ll accompany on their
runs. Later this month, we will conclude the indoor season of track workouts, which
means the start of the new outdoor season. Save the date for a team meeting to discuss
the outdoor training season: Tuesday, April 17. On a personal note, this spring,
Blossom and I are celebrating the start of married life together, and Koach Kelsey is
hosting a party for us on April 7 at 7 PM at Harlem United’s El Faro (179 East 116th
Street, 3rd Floor (between Lexington and 3rd Avenue). All Front Runners are invited to
join us for some soul food, dancing, and more. Your RSVP on Facebook is appreciated. I
hope you will enjoy the warm weather and all the exciting activities that FRNY is
offering this spring.
Sincerely, Megan Jenkins Coryat
(photo credit: Rosario Gennaro) It’s that time again! For the club’s most anticipated
and celebrated events of the year - The FRNY Variety Show. The event will take place at
the LGBT Center (208 West 13th Street) on Friday, April 20 at 7 PM. You can purchase
�your ticket now. This fundraiser supports our coaching programs. All proceeds from
admission, judge seats, raffles, and the bar will help to keep our coached workouts free
of charge for our membership. Please let the Social Committee know if you would like to
perform, be a judge, volunteer to help out the day of event or donate an item for the
raffle by clicking on the link and filling out the requested information. Other
Upcoming FRNY Social Events April 12: Brooklyn FRNY Social "t-HERS-day" @ Franklin
Park (618 Saint Johns Place) in Prospect Heights from 6 to 9 PM April 26: FRNY
Professional Networking Event @ 44 Wall Street, 10th Floor, in Lower Manhattan starting
at 7PM All members in good standing are invited to attend all FRNY board meetings. The
next board meeting will be held Tuesday, April 10 at 7 PM at the home of Matt Kovich
(420 West 42nd Street, Apt. 24E). Please take a look at the draft minutes from the March
10 board meeting. The draft of the April agenda is here.
Please suggest agenda items to Secretary Seth Richardson. A monthly update on the 2012
Pride Run by Dane Grams
As of March 30th, 2012 we are halfway to our race cap for the 2012 FRNY LGBT Pride
Run!
More than 3,000 people have signed up for the funnest race of the year. Can you believe
it? Our little race is all grown up. We’re going to need a bigger park. We are more than
double the number of registrants than this time last year. Even New York Road Runners is
impressed. They are now estimating the race will sell out before the end of May. So
please sign up if you haven’t done so already.I would also like to announce our sponsors
this year to date, who make a tremendous difference in the quality of the race, for our
club and for our beneficiary Broadway Cares/Equity Fights AIDS. At the bronze level we
have The Miles, a new novel by our very own Rob Lennon, Blue State Digital (a very hip
technology and web company - their portfolio include Obama’s presidency campaign and the
It Gets Better Project), and our favorite sports bar Boxers. We are also happy to
announce New York Sports Med at the Silver level. We on the verge of a few more sponsors
with the help of some of our loyal club members. And its not too late to get in on the
action. Email Jason Fluegge is you have any ideas or if your company might be
interested. This is a team effort. We hope to have sponsorships wrapped up by mid-April
so we can turn our focus to a few warm-up events and race day logistics.Also, be on the
lookout for our brand new ad that will appear on the inside front cover of New York
Magazine. Okay, okay, I know you can’t wait that long, so here’s a sneak peak. Our Pride
Run Designer Martha Dao did another amazing job. This will be the stand out page in the
magazine.
That’s it for now. More exciting announcements in the coming weeks. Stay tuned.See you
at the start line! Dane by Kelsey Louie
*****************************
I’m sore from the workout I did yesterday.
I’m aware of delayed onset muscle soreness (DOMS), but is it OK to run while I am sore?
*************************************
It’s normal for your muscles to be sore after you run, workout, or play sports;
especially if you:
did something you’re not used to (like spin class)suddenly kicked up your exercise
intensity level or increased the length of your rundid eccentric exercises, in which you
lengthened instead of shortened your muscle (like walking downhill or extending your arm
during a bicep curl).
These changes to your exercise routine can lead to tiny injuries called microdamage or
microtears in the muscle fibers and connective tissue. About a day later, you’ll start
to feel sore. This is Delayed Onset Muscle Soreness, or DOMS.But don’t despair! When you
do the same activity again, your muscles will adapt, and you’ll experience less soreness
overtime. After a hard workout or a long run, you’re most likely going to feel some
overall muscle soreness. But when you feel pain in one particular spot, it could be
a sign that something’s wrong.Here are the different levels of pain, with
recommendations on how to handle them while you’re running:
Mild Pain:
This is the kind of pain that you feel when you start to exercise but it usually goes
away as you start to warm up and continue running. The pain may be inconsistent and
moves around the body, or you feel it bilaterally (in both calves, for example). On a
pain scale of 10, it ranges from 1 to 3. Mild pain or discomfort is common and
considered safe to run through. Some runners call this "good pain."
Moderate pain:
This type of pain appears as you start exercising, but stays at a tolerable intensity
throughout your run. On a pain scale of 10, it ranges from 4 to 6. It rarely passes your
�pain threshold and it doesn’t cause you to limp or alter your running stride. While it
is OK to finish your run if you’re almost done, it’s best to listen to your body, take a
few days off from running and apply the RICE treatment (rest, ice, compress, elevate) to
aid your body’s healing process. A couple of days of rest or pain-free cross training
(go Multisport!) can prevent a full-blown running injury that sideline you for a longer
period of time.
Severe Pain:
Ranging from 7 to 10 on the pain scale, this pain is severe in nature and you can feel
it before, during and after exercise. The pain increases as you continue running and
will typically cause you to limp or alter your running stride. You should never continue
running when you feel this type of pain. Consult your doctor and follow his or her
recommendations.Once you’ve identified your type of soreness adjusted your training
plan. You may also use ice/heat, medication, massage, and nutrition to abate your
discomfort.Experts say indirect ice -- an ice pack wrapped in a thin towel -- is best
for immediate relief and right after the activity to reduce inflammation. Heat will feel
good while it’s on, but it’s not going to lessen the damage or make it go away anytime
soon. Heat will increase blood flow to the area, but it can also help relieve joint
pain. If the pain is causing discomfort, you may consider acetaminophen
(Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (Advil,
Motrin), naproxen (Aleve) or aspirin to help relieve the discomfort. Be sure to
understand how your body reacts to any type of medication before taking it.
Some research has shown that massage can help ease DOMS. Treat yourself to a
professional massage or gently massage your muscles with your hands or a massage tool
such as a foam roller or The Stick.You can also eat a small quantity of lean protein and
a larger quantity of low-glycemic index carbohydrates (brown rice, sweet potatoes, whole
grain bread, or steel cut oats.) The amino acids you will derive from the lean protein
will aid in rebuilding the damaged muscle, but the healthy carbs will flood your muscles
with glycogen, which is the best way to repair sore muscles. Rest and proper balanced
nutrition is anabolic, which means it supports muscle growth.All in all, listen to your
body! by Zander Ross
Bumpy rides ahead? Nah!!!!!
So, in the last few weeks I’m sure you’ve heard about the commotion among flight crews
and passengers. A while back, it was only the passengers that were going nuts. Well, now
even us crew members are having a tough time keeping our cool.
For me, clearing my head and releasing stress from a difficult flight is easy -- I go
for a run and leave it all behind me on the road. In fact, I think for most of us, this
is one of the reasons why we love this sport. But, as the temperatures begin to rise and
our runs are getting longer and longer, it’s important to have access to hydration while
running on a secluded path.
Enter fuel belts.
What a great invention! Fuel belts enable us to carry our own concoction of drinks or
simply water. There are many different types, and perhaps there’s one just for you. I
like the one that carries 6 to 8 small bottles distributing the weight evenly on your
waist. And, some belts come with a small bag to carry gels, money, keys, or a small
phone. Other belts are built to hold two medium size bottles which eject easily from the
belt. And, some just carry one single bottle attached at an angle to the back area of
the belt. Though this last one feels a bit heavy, by having the bottle in the back it
gives more freedom around your waist. You can also pretend that adding the weight to
yourself makes the training run a bit more challenging. Many theories are out there
regarding hydration. I am not going to get into that, as I am not an expert in the
subject. But, what I do have is experience. I wouldn’t want to be caught in the middle
of the GW Bridge in 92F heat without anything to drink. Some believe that lack of
hydration may cause increase your build-up of lactic acid in your muscles, or increase
your heart rate and body temperature. All of these instances will decrease your output
-- performance and strength. Plus, even heat stroke can be avoided by dumping cool water
on your head.
Here are some of the brands out there, FuelBelt Trail Runner with 4, 8oz bottles, Nathan
Trail Mix 4 Hydration Belt with 4, 10oz bottles, Camelback Delaney DC Hydration belt
with 21oz bottles and 2, 5oz gel flasks, FuelBelt Crush Hydration belt with 1, 22oz
bottle....this one comes in pink...(Pretty!), FuelBelt Revenge R20 with 2, 7oz bottles.
These belts range in price from $17.00 up to about $41.00. If you’d like to try one of
them, go and check out the selection at Urban Athletics. The folks there are very
knowledgeable about these great items.
So my hydrated friends, I hope to see you all on the road, and I will take this
opportunity to wish all of you running in the prestigious Boston Marathon a fantastic
race, swift legs and, even more than ever, remember:Trip a KenyanBeat a KenyanBE a
KenyanSee you in Boston, Zander by Sandi Rowe
�Sean Kapoor New Member since March 2, 2012
What first brought you to Front Runners New York
and what inspired you to join?
With more welcoming weather, joining Front Runners presented a unique opportunity
to be active outdoors and social at the same time. The social activities offers a very
positive environment to meet new and interesting people. As a side note, I learned more
about Central Park during my first fun run from the people I was running with, than my
time to date in NYC.
When did you first start running? About a month ago. What is your favorite
distance or race? Still do be determined. I did run 4 miles on my first try. Made
for a very interesting following day. What is/are your running goal(s)? To
complete my first half-marathon this year. Do you have a motto for getting
through a tough run or race? If everyone else can do it, I have no excuse. I’ll
relax afterwards. What is your favorite post-run/workout treat? A Bud-light
draft. You recently attended the FRNY social event with CRUX, the LGBT rock
climbing group. What did you think and do you think you’ll do it again? It was a
fantastic event. Up to then, I never had exposure to rock-climbing. The social event
with CRUX presented a great opportunity to meet both FRNY and CRUX members. The CRUX
members were very welcoming and willing to teach. I’d do it again in a heartbeat.
What is your relationship status? Currently single. How do you spend
your days (i.e., what do you do to pay the rent)? I work as a Relationship Manager
within the Financial Services sector to a core group of clients ensuring they receive
the best possible experience with our firm. Besides running what else do you like
to do for fun? Watching college and professional Football. Working out, looking
into starting my own business, inventor in-the-making. What is something that
you’d like to share that might surprise your fellow Front Runners? I’m a native New
Yorker that never ran in Central Park until my first Wednesday evening Fun run a few
weeks ago. It was a great experience and I plan to do more Wednesday and Saturday
runs. Building your Base by Rachel Cutler and Mike Terry This month we
conclude our second annual winter Computrainer series at Ride Brooklyn in Park Slope.
For three months, several sweaty FRNY cyclists have spent their Sunday evenings pedaling
away furiously against a computer that’s seemingly out for their demise. (Think Hal
meets multisport!) These weekly Computrainer sessions were consistently the toughest
endurance workouts of the week -- and also the most valuable. Computrainers
are computerized bike trainers that hold your bike stationary while pressing a
resistance roller against the rear wheel to simulate riding on a surface. Ride
Brooklyn’s studio features a set of eight Computrainers linked to a single computer that
modulates the resistance each rider feels as they cycle up and down hills on a simulated
bike course. This winter the Computrainer took us to all sorts of famous (and hilly)
courses in premier racing spots like Kona, Lake Placid, and Coeur d’ Alene. The
core FRNY computrainer crew consisted of Peter Lozito, Kyle Mamarella, A.J. Stachelek,
Jason Rudman, James Gross, Sean Gillick, Bryce Rudyk, Dryden Razook, Dave Lin, Dan
Gallagher, Mike, and Rachel. Look out for all of these cyclists on the road this
summer! Stay tuned for the start of our weekly morning rides in Central Park during
April. by Miles Harter When I used to do lots of exotic business travel, whether I was
in, say, Sao Paolo, or Amman, I would test my ability to navigate and practice the local
language by going to a McDonald’s and order a McFlurry -- my favorite smoothie back
then. No exotic business travel anymore. NYC is exotic enough!I still love smoothies,
which can be nutritious, delicious, and affordable. I use a good blender and experiment
with healthy foods that might go well together. No heating involved, so the whole
process is quick. For desserty type smoothies, two ideal sweeteners are Stevia and
Medjool dates. Dates, especially with their fiber, vitamins, and minerals, are an
amazing substitute for desserts. Blenders: not just for margaritas...
If you like recipes, I recommend a new e-book called Smoothies for Runners, by a runner
named C.J. Hitz. He divides his 32 recipes into pre-run and post-run smoothies, and
properly emphasizes the role of good smoothie ingredients in providing quick recovery.
Hitz also focuses on the antioxidants in fruits and vegetables, and suggests that "dark,
colorful berries" are better than ibuprofen in combating inflammation.One update: as I
mentioned in my column last month, chia seeds are tremendous, due to their Omega-3 fatty
acids, fiber, minerals, and protein. Chia seeds are also great in smoothies, and the
Hitz book features these seeds in some recipes. Here’s a recipe from the Hitz
book to give you a taste:
2 cups filtered water2 ripe bananas1 cup raw broccoli floretsone half cup frozen
blueberries4 Medjool dates (pitted)2 tablespoons ground flax seed
Place in blender and ground until smooth.
***************** But there’s one caveat for vegetarians and vegans.
Significantly, Omega-3 fatty acids consist primarily of alpha-linolenic acid (ALA). The
ALA, when ingested, normally converts into docosahexaenoic acid (DHA) and
eicosapantaenoic acid (EPA), both of which we need. But the ALA found in veggie sources
-- such as chia seeds, flaxseeds, and avocados -- may not always convert to the DHA and
�EPA as easily as does the ALA in animal sources. Cutting back on Omega-6’s can help a
lot. But to be sure, vegetarians and vegans should consider a supplement that
already contains the converted DHA and EPA, such as Ovega-3. Eric Maldonado
Four Languages, Three Passions
By Mark Mascolini
Only one thing stands between Eric Maldonado and triathlon glory:
Fear of fish. "Even though I grew up in the Caribbean, I’m petrified of fish," Eric
confides. "I have this thing about fish. I have this thing about not knowing what’s
under the water." And now that he’s left Puerto Rico’s pellucid seas behind, it’s even
worse.
"With the water up here, you can’t see what’s down there," he laments. "You want me to
get in there? I have never been in the water here." But pescaphobia seems the only
challenge Eric has yet to surmount in his evolution from a roly-poly youngster who
loathed his school’s annual physical fitness test to an ever-improving road racer and a
never-truant novitiate at FRNY swim workouts.You wouldn’t expect too many phobias in a
man who moved from a small Puerto Rican town to Baltimore, Montreal, London, S?o Paulo,
Miami, and New York. And you wouldn’t anticipate too much trepidation in someone whose
must-visit list is topped by Ecuador, Romania, and Sri Lanka. Or someone who never ran a
race longer than 5 miles, made up his mind to finish the New York City Marathon, and ran
through cramps to complete that five-bridge haj the same year.
First run, first race, first medal
Eric never ran at all till the summer of 2000, not long after his mother got diagnosed
with diabetes. Toting 50 or 60 more pounds than he carries today and concerned about his
own health, Eric remembers "waking up one day and saying, That’s it! I need to lose
this!" He put himself on a diet and shed the excess adipocytes, and as insurance against
slapping them back on, he started running."I couldn’t run more than 3 minutes without
feeling like I was going to pass out," he recalls of those early jaunts through London,
where he worked between the first and second years of grad school. "Then it started
turning into 8 minutes, 10 minutes, 15 minutes." When he moved to Miami in 2002, he
registered for his first race, a 5K, and a few outings later he found someone hanging an
age-place medal around his neck. Nosing around a local track, Eric hooked up with a
South African woman who introduced him to intervals, a murderous undertaking in Miami’s
hyperhidrosing swelter. Although he joined Front Runners Miami, he backed off the
workout/race routine when he started working.
Eric didn’t race again until 2010, as a New York Front Runner in the Pride
Race. Although he made Central Park’s 6-mile loop his steady circuit after moving
to New York in 2006, he never spied a Front Runner singlet on his loops, and he didn’t
join the club for 4 years. At first FRNY simply never blipped onto his radar. And when
he learned of Front Runners’ New York edition, he didn’t rush right to Rutgers for the
next fun run.
"Front Runners Miami had 7 people," Eric explains. "We’re 700. So it’s two very
different worlds. There was something that intimidated me about it."Living in Astoria,
he had met Walter Bridgham and Argus Galindo, who egged him into crossing the Rutgers
threshold. Eric’s diffidence may surprise Front Runners who regard him-justly-as one of
the most voluble club members.
"He likes to talk"
"Inviting. That’s the key word when trying to describe Eric," says Julio Gonzalez, who
met Eric at the 2010 FRNY premarathon pancake breakfast. When Julio ran his first
half-marathon, he was surprised and happy to find Eric running next to him -- because
Eric wasn’t registered for the race: he just showed up to help pace his pal. "He
encouraged me the last couple of miles and was there to congratulate me on the other
side of the finish line," Julio remembers. "This is what makes him a great friend and a
great teammate."
"Eric seems to find a new friend in anyone he talks to," Front Runner Arturo Barcenas
avers. "And he likes to talk!" Both Julio and Arturo describe the same instant affinity
when they met Eric that gelled swiftly into solid friendship. And Eric himself admits he
always steps up as the go-to guy when someone new shows up at an FRNY Armory workout or
a Saturday fun run.
"This always happens," Eric concedes. In school teachers routinely turned to him to
show the new kid around, and he finds himself assuming the same role with Front Runners.
"It’s something I like," he admits. "If you ever noticed, I love talking to people. It
just kind of naturally happened in my life." But it also invokes his own jitters when he
joined the club: "I remember what it was like walking in that door. It’s pretty
intimidating."
This seeming contradiction between the chatty extrovert and the circumspect soloist
finds reflections in other aspects of Eric’s life -- his education, his career, and his
�love life. His already eventful biography began not in Puerto Rico but in the north
Bronx, in an apartment right across the street from Van Cortlandt Park’s celebrated
cross-country trails. His father, in fact, jogged Van Cortlandt’s paths before moving
the family back to Puerto Rico when Eric was 2.
Hopscotching continents, learning languages
He grew up in Villalba, a tiny town in Puerto Rico’s central mountain range, but he went
to school at the anglophone Caribbean School in Ponce, a city of 155,000 people on the
island’s south coast. The youngest of four children and a gifted student, Eric jumped
from his countryside Caribbean home to Baltimore’s gritty inner city, where he studied
international relations at Johns Hopkins.At the time three career paths branched from a
Hopkins degree in international relations-diplomacy, law, and (for inscrutable reasons)
investment banking. Eric opted to test the legal route and nailed down a position as a
paralegal at a vaunted New York international firm. It lasted a month: "I remember
saying to myself at 21, I don’t know what it is I want to do in life, but this is not
it."Maybe business? Scouting for a good MBA school, Eric trained his sights on
Montreal’s McGill University, not only because of its business school’s reputation, but
also because it gave him the chance to add two languages to his already bilingual
repertoire. Most Montreal residents speak French, of course, and McGill’s MBA curriculum
offered an exchange -- not with France -- but with Brazil.Studying in Brazil "made all
the sense in the world," Eric explains, "because I wanted to learn Portuguese and I
wanted to learn it well. I’ve got English, I’ve got Spanish, I’ve got French. Let me
learn Portuguese and I’ll have the entire American continent covered."Eric’s parents
made sure all their children spoke Spanish and English, and Eric was bilingual by the
time he started school. He began learning French in junior high and honed his skills on
la rue Sherbrooke. Portuguese came during his year in S?o Paulo, and it came so well
Paulistanos would talk to him for 10 or 15 minutes before pegging him as a
non-native.This myna-bird facility to mirror an interlocutor’s speech and sensibility
fooled Martha Marina Dao for weeks after she met Eric at the 2010 FRNY Meet-the-Members
picnic. A native of Caracas, she assumed Eric hailed from the same city until he gently
corrected her. Now they compare words in "Venezuelan Spanish" and "Puerto Rican
Spanish." When Eric learns a language, he does more than master grammar and muster
vocabulary. He stands in front of a mirror and watches his lips move, making sure the
accent comes out just right."It takes time to acquire a language," Eric says. "At this
point, I think I’m done." But after his 6-month MBA hitch in S?o Paulo, he wasn’t done
with Brazil. He loved the country and its people so much, he stayed on for another half
year, not even bothering to fly back to Quebec for his McGill graduation."But things
didn’t work out," he sighs. "It was 2001. 9/11 happened here. Their economy was
faltering. No one was hiring a foreigner. I didn’t have the necessary experience. I’d
run out of money, and it was time to get a real job."
From Bats to Broadway
Eric picked Miami as his next port of call for several reasons. After a few years in
Montreal, he needed someplace warm. His parents were set to buy a place in Miami, and
his ex-boyfriend (and friend) lived there. The city also offered a chance to work for a
company with commerce in Latin America. Meeting a woman who also graduated from Johns
Hopkins, Eric chatted her up about her work in the spirits industry, and before long
he’d landed a marketing job on her staff at Bacardi’s US headquarters.Famed for its
silky Bacardi Superior and bat logo (a nod to the aviating mammals that dangled from the
first distillery’s rafters), the billion-dollar meganational put Eric to work as a brand
manager, shuttling across the country and the world-looking after the promotion,
pricing, and overall health of Bacardi elixirs.He loved it, but his love for Miami
cooled. "Miami grew too small," Eric says. "I was there 5 years; I was probably there 3
years too long." He eyed San Francisco and New York and settled on Gotham when another
liquor company offered him a job here. After a few years in New York, Eric set his own
course as a consultant to the spirits industry, partly to give himself time to figure
out what he wants to do next. Where he wants to do it seems set:"I found myself a very
nice little life here in New York," Eric affirms. "I’m very hesitant to pick up and go."
And though he doesn’t know exactly what shape his career will take, he knows the two
ingredients he’d like to meld-food and luxury travel. "These are my three passions-food,
travel, and running. If you want to summarize my life, that’s what I do."
Getting Faster Fast
The running portion of the Maldonado pie got more piquant by the day once Eric started
racing with FRNY. He followed his 2010 debut in the June Pride Run with the Team
Championships in August-and cleaved 39 seconds off his per-mile pace. Nine months later
he dashed through his first 13.1-miler, the Brooklyn Half, at a 6:51 mile pace, 40
seconds faster per mile than in that 2010 Team Championships. In his last race before
this bio, the February 2012 Gridiron 4-miler, Eric notched his highest age-graded
percent so far, just a bat’s whisker below the 70% milestone."Eric is a person you love
to coach," says FRNY drillmaster Chris Stoia, "because he puts the time in and he
listens when you talk to him. He’s inquisitive!"The Brooklyn half was a high point in
�Eric’s racing evolution. "I was very happy with that result," he says. "It was one of
the best days of my life." And it was a happy harbinger for what had become a life
goal-running his first marathon, running it in New York City, and running it well. He
resolved to grind out the 26.2 when he saw his first NYC marathon soon after moving
here, and he set a November 2011 target early that year. Eric did not qualify via the 9
+ 1 route and had no luck in the lottery. So he picked up the phone, called coach Kelsey
Louie, and signed on to race the marathon raising money for Harlem United.Eric’s march
from the February Gridiron 4 to the Verrazano apron that November had its ups and downs,
most ironically with a nonrunning injury that came during a race. Arturo Barcenas tells
how he and Eric ran the August Team Champs race together at a moderate pace as part of
their marathon training. Cheering on FRNY women in their Champs 5-miler, they picked up
Martha Dao toward the end. In the sprint to the finish, Arturo jostled Eric and
hyperextended his pinky, sending Eric to the emergency room -- and to the operating room
twice -- with a fractured digit that put his marathon training on hold.But not for long.
Eric’s steady attendance at hill workouts, Riverbank circuits, and FRNY long runs
brought him to peak form for the first Sunday in November. He recalls getting two bits
of advice that proved crucial during the five-borough tour, one from Chris Stoia and one
from Cenk Bulbul.
"Eric," Chris cautioned, "26.2 miles is a long way. A lot can change in 26.2 miles. Just
remember that if things start going the way you don’t want them to, don’t panic." At the
starting line, Cenk counseled, "If you have to, slow down --but whatever you do, DON’T
stop." Eric never stopped, and he never panicked, even when his legs started cramping
after mile 20."I quickly reassessed what needed to happen and that this is the reality
of the marathon, and I kept going."Looking back, Eric believes his first marathon "was
one of the best things I’ve ever done, and I can’t wait to do it again. Everyone told me
to have fun, but I think you either have fun or you race this thing: they seem to be
mutually exclusive to me. It was HARD WORK."Despite this early and sustained success in
road racing, Eric feels no compulsion to set loftier running goals -- or any racing
goals at all. Maybe another Brooklyn. Maybe another New York. (Both faster than last
year, if he runs them.) Maybe Reach the Beach. He loves the Monday swim workouts and
credits coach Kent Lau with improving his technique. But multisport competition? Hmm . .
. fish.Besides, crafting a new career may take a wee bit of time. And like most single,
successful, inviting men, Eric ponders the path of his social life. He echoes many Front
Runners who immerse themselves in club doings, calling FRNY his family. But, after a
certain age, you don’t set up housekeeping with family. And Eric does want to settle
down with another man.He’s known for a long time -- for as long as he can remember -that guys turn him on, starting with Gustavo, his first crush at the age of 5 or 6. When
he was 7 or 8, Eric recalls watching a TV show featuring Menudo, that slinky-slim
boy-vamp band that roused hormones across the land."Oh!" Eric blurted. "I like that
boy!"No, his brother advised. Boys don’t like boys. But Eric decided he did, and his
first steady bond, sealed at age 15, lasted till he was 25. At that point, after
surviving cross-continental peregrinations, the relationship came to an amicable
end.Entrenched in New York now, pursuing his three passions, is he ready for another
man?"Absolutely. I’m single, available, and-most importantly-ready."
�
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2012_THE NEXT MILE: APRIL 2012 - FRNY NEWSLETTER_1109576416029.pdf
Description
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2012
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Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue: August 2012 Welcome MatUpcoming BirthdaysContributorsAbout The Next
MileThe Starting LineKoach’s KornerGadgets N’ GearMulti-SportNutrition NotesGuest
Contributor on Injury Prevention Welcome Mat
In the month of July and early August, we welcomed the following new members!
Jesus Martinez
Gilbert Gaona
April Aubert
Miriam Weiskind
Heath Wagoner
Tommy Gonzalez
Aaron Miner
Anthony Della Penna
Blake Kurisu
Brian Schroeder
Eric Hornbeck
J.R. Garcia
Jhon Valdes
Jonathan Schneiderman
Jonathan Zacsh
Ted Sands
Wyman Meers
Josh Wickline
Rodrigo Campos
Virginie Hansen
Alexander Bush
Brad Carnation
Brian Lee
Damian Sorvino
Edouard Derom
Greg Whitmore
Jason Martin
Jorge Durand
Justin Howe
Leo Navarro
Matthew Cluney
Michael Rasmussen
Ryan Mattek
Warren Hall
Upcoming BirthdaysIn the month of August, we wish the following members a Happy
Birthday!
Glenn Sears 8/1
John Lee 8/1
Michael Jalbert 8/1
Joshua Wolfrum 8/1
Marie Tracy 8/1
Peter Niederlohner 8/3
Tsing Cheng 8/3
Kieran O’Mahony 8/3
Scott Helfgott 8/4
Matthew Cluney 8/4
Eric Maldonado 8/5
jorge luis pino 8/5
David Matthew Douglas 8/7
Alison McKenna 8/9
�Tanya Marione-Stanton 8/9
Martin Perl 8/10
Russell Huiskamp 8/10
Geoffrey Hart-Cooper 8/10
Alejandro Serrano 8/11
Mark Godwin 8/11
Nicholas Sauerberg 8/11
Dave Pitches 8/12
Sue Foster 8/13
Ryan Walsh 8/14
Justin Ruaysamran 8/14
Tony Meola 8/15
Craig Linden 8/16
Kate Pastrich-Klemer 8/16
I. J. Frame 8/16
Kelly Jones 8/17
Manuel Romero 8/18
Giordano Fusco 8/18
Sam LaFata 8/18
Kimberly Corcoran 8/18
Barrak Alzaid 8/18
David Calfee 8/19
Chris Chavaje 8/19
Brian Gustaveson 8/19
Andre Knights 8/20
Patrick Thompson 8/20
Virginie Hansen 8/20
Michael Mantell 8/21
Marcus Woollen 8/22
Mark Liu 8/22
Michelle Mazzara 8/22
Matthew Collins-Gibson 8/22
Megan White 8/23
Shannon Macgregor 8/24
Tanisha Whitley 8/24
Jeff Grossman 8/25
Ellen Wittlinger 8/25
Michael Mahon 8/26
Ryan Singer 8/26
David Lin 8/27
Michael Nedelman 8/27
Trent Stone 8/28
John Van Cott 8/28
Stephen Best 8/28
Matthew Anderson 8/28
Peter Doebele 8/30
Bryce Rudyk 8/31
This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Zander Ross The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgLeadershipFRNY Brooklyn Mike Grzelecki Megan
McDavid Brendan Moroney Karl Rutterbrooklyn@frny.org Coaching
TeamKelsey Louie, Head Coachcoach@frny.orgNatalie JohnstonMichael KleinJonathan
WarnerKent Lau, Swim Coach Coaching CommitteeBernie Janelle David
Lin Marty McElhineyCommunicationsDa Ping Luo, Director and EditorMichelle Mazzara,
Web Masterwebmaster@frny.org Michael Klein, Membershipmembership@frny.orgRosario
Gennarocalendar@frny.orgMegan Jenkins, FR Gram frontrunnergram@frny.orgTom Henning,
PhotographyCross Country MeetGemma Sanz de la Serna DesignKatrina Amaro Martha
�Marina Dao John MacConnell Sandi RoweElections OfficersTBDFinance/Audit
CommitteeTara AmatoMatt KovichAnthony NgFRNY MultisportRachel Cutler Mike
Terrymultisport@frny.org Long RunsJonathan Warner, Assistant
Coach longruns@frny.org Marathon WeekendMatt KovichGemma Sanz de la
SernaMembershipDa Ping LuoMichael Kleinmembership@frny.org Pride RunDane
Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony Majewski Race CaptainsBernie JanelleJosh KorthPeter MacariAJ
StachelekSteve Waldonracecaptains@frny.org ScholarshipsDave Lin Anthony
NgGemma Sanz de la Sernascholarships@frny.org Social CommitteeAnthony
Ng Sandi Rowe Aneesh Shethsocial@frny.org WalkingJim
BrandonWednesday RunDave Linmen@frny.org Front Runners New York
POBOX 230087 New York, New York 10023 membership@frny.org The news coverage of
Team USA in the Olympics shows us athletes who are graceful and poised in both victory
and defeat. We see on the track, in race after race, the athletes hug one another,
congratulating and consoling one another. Sanya Richards-Ross waited anxiously to see
the results posted before celebrating her gold medal victory, not trusting her gut
feeling that she had come in first. She hugged her fellow teammates and her competitors
after her race-a common sight at track events.At the Gay Games and Out Games and at
local meets, you will often hear athletes thank one another for the great race.
They know that the best times and the personal records are more likely to be
earned with a competitor running nearby to chase or outpace.Running is an individual
sport, and yet, it is the community felt between runners that truly stands out for me as
the sport’s best. That community is built at workouts and fun runs, running side by side
with people who become your friends because you come to care about their splits and
their goals as much as you care about yours, and they do likewise with you.Just this
past month, I have been lucky enough to be truly embraced and buoyed by the running
community. When I showed up at the NYRR Tuesday Night at the Races to cheer on our team,
I was conscripted to run in the distance medley relay by some CPTC ladies. It
wasn’t about speed or finishing first-these ladies wanted to be a part of the joy of
running a relay, and were happy to have me along for the ride. Then, at a FRNY hill
workout I felt it again: runners just checking in, saying "good job," "keep it up," "we
can do this." Most recently, at the Team Champs, it felt great to be out there
running with the FRNY ladies all around me in the corrals and dozens more Front Runners
cheering from the sidelines (thanks, guys!); and it also felt good to encourage and be
encouraged by the ladies from the other teams as we all ran together in the heat and
humidity.Community is built when we help one another achieve our goals. Volunteer for
the NYC IM 17-mile water station. You won’t regret it-especially if you are lucky
enough to be there when one of our 12 Front Runner competitors comes by. All the Ironmen
and Ironmen-in-the-making will need you and all the amenities our water station has to
offer as they come through. You will be helping people toward PRs, debuts, and-for
some-just making it to the end.See you out there, Megan Jenkins Coryat
(photo credit: Rosario Gennaro) by Kelsey Louie
Post-Race Blues
With the Olympics on in the background while I write this, (I think it’s the
women’s final of trampolining), the NYC Ironman Triathlon coming up, and Outdoor track
season over (track racing for FRNY), I thought it would be a good time to write about
post-race depression. This is a phenomenon that you may have experienced to
some degree whether you understood it or not. It happens to many athletes of all
levels, regardless of performance.Take a moment ot think about it, it makes sense.
You did it. You ran the race you always dreamed about, setting an incredible
personal record. You’d set this goal almost a year before. You logged more miles than
ever before for weeks. You made sacrifices to attend workouts. You didn’t
eat that donut you’ve been dreaming about all afternoon. You even gave up a night
of drinking to go to bed early for a race the next morning. You monitored yourself
carefully and rested when it was needed. You did everything right and ran your best
ever.So you should be feeling terrific, on top of the world. Maybe you felt some brief
elation, but then in a few days there is a feeling of emptiness, apathy, perhaps even
mild depression. What happened?Although the experience seems to contradict common sense,
it is common among achievement oriented people.Jack Lesyk, Ph.D., clinical psychologist
at the Ohio Center for Sports Psychology, believes that we have been taught that the
attainment of the goal is the reward. Now the goal is attained and you are puzzled by
your unanticipated unhappiness. The goal has turned out to be an illusion. The joy was
in the dream and the process of moving towards your goal, in mobilizing your physical
and mental potentials to their fullest. Once the goal was accomplished, the dream ended.
The joy ended. And now it’s time to regroup and start over again.Another
exaplanation is that exercise induces a release of natural "feel good" chemicals called
endorphins, which produce the well-known runner’s high or the euphoria you feel after
weight lifting, a spin class or yoga. According to Jonathan Modie, a sports
psychologist, exercise causes neurogenesis (the creation of new neurons) and, over time,
more exercise is needed to have the same level of euphoria produced through exercise.
�Not getting your endorphin fix can leave you feeling down, irritable, and even empty.
So, what can we do?
Some of the disappointment of the post-event letdown can be alleviated by knowing that
it’s normal and to expect it. For months, your life has been organized around this
singular goal. Now, suddenly it’s over.This is the time to pause, reflect, and enjoy
other aspects of life that may have been neglected during intensive training. Sleep
late; spend more time with family and friends. Do things you wanted to do but sacrificed
for your training.After this pause and re-balance, carefully select a new, realistic
challenge, a new long-term goal. This may be in running, another sport, or something
altogether different. Re-new your purpose for racingSet short term goals Set new
goal, maybe try a different distance Try to run just for the sake of running without a
goal - run without a watch, don’t time yourself Run with someone new, or a new
course. Run with the Brooklyn contingent of Front Runners, try a speed workout.
If you didn’t perform well or reach your goal, honestly evaluate the training factors
you could have controlled that may have hindered your success. Be proactive and take
notes on how to make changes that will help you perform better for the next race. Next,
analyze what factors worked really well for you and remember to use those next time.
Now, most important, move on.
If the above self-help techniques still leave you feeling blue or even worse, talk
to a professional to rule out or accurately diagnose depression rather than waiting for
yourself to "snap out of it."Then, enjoy running agiain! by Zander Ross
Is that it?
"Come on Dario, come on, we still have a few more miles to go"
"But Z, we’ve already done...like 18 miles!"
"No you didn’t, we’ve only done 14, we still have another 4 miles"
"Is that it?"
"Only 4 more?"
"Yep, just 4 miles"
"Come on Dario, come on, keep on running babe"
******
A true conversation that happened while on a long training run. Perhaps he wasn’t used
to measuring miles automatically like some of us seasoned runners tend to know how far
we’ve gone. So I thought about my GPS watch, that I usually use for my marathons,
because sometimes they are in kilometers and I am so used to miles, even though I was
born in a Metric country. I have a Garmin 305, a bit antiquated for today standards. One
day I decided to give it to my friend Dario, so he could try it on his own, and see for
himself how his running was progressing. Now I think the darn watch is glued to is
wrist, he loves it. He won’t run without it anywhere.
Forerunner 310XT
My Garmin 305 is now considered an old model, even though is only a few years old, but a
few new models has come out with more friendly user options and more easier
connectivity. The Garmin 310XT and the newest of them all, the Forerunner 910XT
with longer battery life that even counts your strokes while in the pool and even
measures your elevation changes via barometric altimeter. There are several brands and
makers of these types of GPS, but I think the leading brand is Garmin.
Once you start using one of these watches, you will not stop using them and they will
challenge you to do better, and besides, they actually distract you during long runs, or
on long races.
Some of the models come with a "coach" mode, that runs with you and tells you if you are
slowing down or going too fast, a great feature. Several settings can be shown on
the watch face, according to your liking. Pace, time, distance, average pace per
mile, and several other options. The 305 and 405 also have similar options for bicycle
riding and swimming, which makes it great if you are training for a triathlon. But the
910XT is the superior choice for triathletes and Ultramarathoners due to the long
battery life. They are not exactly inexpensive, but they are worth every
cent. If you don’t believe me, just ask Dario....... he doesn’t leave home without
it!
So my fellow runners, check one of these toys out, they will change the way you run and
count miles. I hope you are all keeping cool while running during the summer.Until
next measured timeZander There will be TWELVE Front Runners competing in
Ironman NYC on August 11th! Also impressive: It will be the first Ironman-distance
triathlon for NINE of these athletes! Each of them has spent months training hard
for this event. We hope that you’ll join us to cheer them on from the Front Runner
aid station at mile 17 on the run course in Riverside Park. Hear about each triathlete’s
�Ironman motivation and their goals for race day:
Rachel Cutler (First IM): I have been competing in triathlons since 2004 with much
success at the shorter distances. The pressure to try an Ironman grew to the point
that when it was announced to take place in NYC, it was an offer I could not resist!
I look forward to crossing the finish line and hearing Mike Reilly yell to me,
"You are an Ironman!"
David Douglas (First IM): Although I’ve done two Half IMs, I know that two halves don’t
make a whole, especially since I’ve never run a marathon before. After completing
my first-ever 18-mile training run and first century ride, I started a new job, which
quickly consumed a lot of my training time. I am producing a TV dance competition show
featuring a 48-hour non-stop dance marathon, and watching the contestants exhausted
faces after 15-hours of dancing freaked me out a bit - since that’s about how long the
Ironman will take me.
Nick Emerson (IM Louisville ’11 veteran): My goals are to make it to the finish line
with as much grace and dignity as possible and to enjoy an amazing race here in our back
yard! I am racing to raise awareness and funds for the Alzheimer’s Association NYC
Chapter to eventually find a cure for Alzheimer’s disease, the 6th leading cause of
death.
Sean Gillick (IM Florida ’10 veteran): My primary goal is to have a smile on my face
while running (or shuffling) through the Front Runner aid station at Mile 17 and
finishing the race strong. I also hope all the other Front Runners competing
have great races!
James Gross (First IM): Training for the tri has been much harder than I expected.
Finding the time, battling the heat of the summer and just the overall shadow of
the race date hanging over your head makes the training, well, stressful. The most fun
I’ve had with the training has been the races leading up to it. I’ve had the opportunity
this summer to do the Mighty Montauk in New York, Providence 1/2 Ironman in Rhode Island
and the Vineman AquaBike in California. My goal is to finish in under 12 hours.
Daniel Guralnick (First IM): With respect to my previous tri experience, it would seem
that there is none. I have twice participated in a tri relay, doing the biking,
but this will be his solo triathlon debut. I am excited, scared and happy to be
participating in this event.
Cindy Hearing (First IM): This is my first IM and I have two goals: To finish
within 17 hours and to get one good picture of me on the bike!
David Lin (First IM): My goal, as with any triathlon, is to finish and have fun.
I’ve never considered myself a "serious" triathlete, but there are definitely
things I love about the sport. In particular, triathlons push me to challenge
myself and to try new things. But most of all, I love that triathlons (and FRNY’s
multisport program) have provided me with additional opportunities to train and race
together with some great FRNY friends.
Peter Lozito (First IM): Not sure why or how this is happening, but I decided to sign up
for the NYC Ironman last year because it was the first one in NYC and I honestly thought
it would have sold out before I could sign up. Since that wasn’t the case, I will
be attempting to complete my first full Ironman on 8/11. In the past two years, I
have completed two 70.3 distance races and two Olympic length triathlons with half way
decent results. My goals for this race are: 1) Look cute (per Kelsey), 2) Not die,
and 3) Finish before midnight.
Kyle Mammarella (First IM): As usual, I blame Rachel Cutler for all of this. I had
always said I was going to do an Ironman, but I say a lot of things that I definitely
don’t mean. Next thing you know, this race is happening, Rachel convinces Peter to
do it and I’m dry heaving at my desk because I’ve just signed up. I have completed
one half-iron distance and a few olympic distance tris. My goal is simply to
finish. It would also be nice to not collapse or cry during the race. Or get
schooled by an octogenarian on the bike (again).
Alison McKenna (IM Lake Placid ’07, ’08 veteran): This will be my third Ironman, however
I’m looking for my second finish. I DNF’ed IMLP in the monsoon in ’08: got pulled
at mile 70 on the bike. I did that race with an injured shoulder, after crashing
in the rain a few weeks before the race, so I was just freaked out in the rain.
Then the fear on the bike continued to grow for the next couple of years,
especially on wet roads, to the point I was about to quit the sport, as I was freaking
out if I even thought I was slightly descending, even though I was probably going up a
slight incline--it was so bad! I have slowly worked my way through that fear, and
now am much more confident on the bike. I’m looking for my revenge on Ironman!
And it’s my birthday 2 days before the race, which is another reason I signed up
for it :)
Johnny Mendoza (First IM): This is my first full Ironman and I wish my fellow FRNY
Ironman competitors the best of luck especially to all of us that are competing in their
first full Ironman. "May the road rise up to meet you, may the wind be always at your
back." by Miles Harter
Last week, as part of a 15 miler, my longest NYC marathon training run of the year so
far, I walked Harlem Hill twice. Why did I go through this painful experience, and
�let even joggers with baby carriages pass by? I am trying to stick with a new
marathon training program, based on keeping the heart rate at an unfortunately low
level, the entire time of a long run. The idea is that as we adapt to the slower
pace, we will increase fat burning, leading to better aerobic function. The
problem is that my program recommends a formula that starts at the number 180.
Then after deducting my age, and making further adjustments based on fitness level
and recent injuries, I am stuck with 135 beats per minute. Really taking this on
faith, and (mostly) loving my new Garmin, which keeps me honest.Any marathon training
also requires good nutrition, the entire time of the training, not just the week or the
day before the race. A balance of good foods, avoiding those not found in nature, is
key. So we should eat plenty of veggies and fruits, high quality protein, good
fats (more on that below, including nuts), and beans. We should stay away from
processed/refined carbohydrates. As to even whole grains, it is better focus such
pseudograins as amaranth, buckwheat, and quinoa. It appears that we should
especially stay away from wheat - scientists are finding that Big Ag is producing it so
differently from even 30 years ago that the body has a difficult time processing it.
And, of course, we should avoid sweets, especially evil high fructose corn syrup;
studies are showing that the body processes this sweetener very differently from sugar,
leading to increased unwanted weight gain. Finally, something that a lot of people
are finally starting to understand is that eating more fat (in nuts, avocados, and,
generally, any saturated fats) can help dramatically in eliminating chronic inflammation
related to running injuries. INJURY PREVENTION
Most experts have concluded that repetitive stress injuries, such as those seen in
runners, have roots in two main causes. Intrinsic factors such as alterations in ones
Neuromuscular system (often thought of as Biomechanics). And Extrinsic factors that are
a direct result of overtraining.
While overtraining is at the heart of a whopping 70% of running injuries, understanding
how and why we adapt to this repetitive stress may be useful for any runner in helping
them minimize overuse injuries.In order to appreciate how extrinsic factors such as
overtraining occur, we need to investigate the concept of Adaptation. The law of
adaptation explains how all of us are here right now. We adapt to our physical
environment to survive. Such is the case with running and how we adapt to the repetitive
physical demands placed on our bodies. When running, we are presented with two choices:
adapt to the physical stress and get stronger or don’t adapt and break down. Adaptation
can occur one of two ways, with the body responding with elasticity changes or
plasticity changes. In elastic adaptation, when a structure (bone, muscle, ligament,
tendon) is exposed to repeated bouts of physical stress, it retains its normal structure
and function and no permanent deformation occurs. With elasticity, these structures will
become stronger and more adept at adapting to new stress. Plasticity on the other hand,
is when our stressed tissues deform under load due to repetitive stress. This creates
adaptive changes that cause permanent tissue deformation. Basically it’s been stressed,
pushed too far, and it doesn’t spring back. Running can elicit both types of these
changes. It is when a body begins to deform predominantly from plasticity that it
becomes less resilient and thus failure of integrity occurs. It is for this reason that
runners need to allow their bodies to slowly adapt to the physical stress. In most
circumstances, it takes bones less time to adapt to the physical stress of running.
Bones remodel and adapt very quickly to preserve their integrity. In contrast, muscles,
ligaments, and tendons when overloaded can’t remodel as fast or as efficiently, so they
undergo a higher degree of plasticity changes. The challenge here is knowing at what
point tissue structures are not adapting well. The first giveaway is excessive tightness
(usually one sided instead of both sides). Then soreness or feelings of discomfort (not
yet pain) that are isolated to one side or one particular joint or muscle. Soreness is
normal, but should be felt "all over" and should dissipate before your next run.
Lingering and/or isolated soreness is a sign of poor adaptation and an indication that
continued stress (running) will lead to tissue breakdown (injury).Most running injuries
I treat occur because the runner increased their frequency, volume, or intensity above
their body’s break point (they couldn’t adapt). When a runner comes in with an IT Band
issue, it isn’t because their IT band is just tight. It is because the physical stress
of running coupled with possible alterations in their mechanics led to that specific
tissue not being able to remodel quick enough, so things broke down. Most IT Band issues
are directly related to poor remodeling due to the relentless repetitive stress of
running.Most inexperienced runners will look at running as a cardiopulmonary challenge
first and foremost. But, failure to the Musckuloskelatal (muscles, ligaments, tendons,
etc.) system will occur long before your heart or lungs fail. My suggestions to the
beginner or intermediate runner is simple, "spoon feed your body". If you do not have a
long history of adaptation (several years), your body will need gradual increases in
stress applied so that adaptation occurs (of the elastic nature). So, what is the magic
formula? Researchers use a 10% increase per week as a model. Is that accurate? It has
and continues to be used by many experts, myself included. But that number can also be
influenced by Age, nutrition, genetic factors, prior physical training, and even prior
injuries. Prior injuries (regardless of how long ago) in an area are less resilient to
�repetitive stress and will break down sooner than non injured tissue. Depending on how
bad the injury was, this area will be the limiting factor in adaptation. As an
example of progressions, If a person with little running experience started to run 1.5
miles per run 3 times/week and followed the 10% per week increase, they would be running
4.25 miles per run 3 times/week after 12 weeks. Is that sufficient to reduce injury? I
would say for most, yes. That incremental increase coupled with rest and proper
nutrition, would be a good baseline increase. Is that across the board? Absolutely not.
A runner may change some variables within those runs such as inclination, speed/pace and
as such the 10% distance increase may change the adaptation equation. In my experience
working with new runners, those conservative increases would keep most running injuries
to a minimum. This may bring up a great controversy amongst those newbie’s looking to
run their first marathon with 13-18 weeks of training after having never run more than a
10k. It is these runners that usually end up in offices like mine with overuse injuries
that could have easily been avoided. In my conservative views a new runner should be
training for several years before they consider training for a marathon.Running is a
physical stress to the human body that can create an amazing adaptive response. It is a
natural movement that allows for many positive health benefits. However, if done to
excess or beyond the body’s ability to adapt favorably, running can be destructive and
have negative health benefits. Understanding this can keep all of us running injury
free.******************Dr. Degis is a sports rehabilitation specialist located in The
Flatiron district of Manhattan. His specialty is sports injuries, but more importantly
diagnosing and treating the cause of injuries not just treating the symptoms. He has
worked with numerous Front Runners over the years and is an avid fitness enthusiast as
well. For more information, or to ask Dr. Degis a question, he can be reached at 212 253
7347, or at drdegis@functionalforlife.com.
�
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Newsletters, 2012
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2012_THE NEXT MILE: AUGUST 2012 - FRNY NEWSLETTER_1110693357745.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
2012
Rights
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue: December 2012 Welcome MatUpcoming BirthdaysAbout The Next MileThe
Starting LineBoard MeetingsKoach’s KornerGadgets N’ GearMulti-SportNutrition Notes
Welcome Mat
In the month of November and early December, we welcomed the following new members!
Lawrence Smith
Mackenzie LeeChris HutchinsonJeremy HawkinsThomas CristelloRoland AshleyCharlotte
GillAlexander NixonNikki FarrJoseph da FonsecaChris MalsteadJulia FahlMario RiveraDaron
StivenderPojen DengMichael McHughChristopher Strouse Upcoming BirthdaysIn the month of
December, we wish the following members a Happy Birthday!Arturo Barcenas 12/1Shaun Pick
12/2Mark Bjorstrom 12/2Jeffrey Caprio 12/3Steve Traut 12/3Lester Langley 12/3Steve
Gerben 12/4John Colligan 12/4Paul Scheid 12/5Javier Gomez 12/5Robert Verhoeven
12/5Angelo Watterson 12/5Steven Wengrovitz 12/7Steve Coffey 12/7Peter Bucci 12/7Michael
Cornelison 12/8Daniel Wagner 12/8Geoffrey Perry 12/9Blossom Coryat 12/9Peter Gardett
12/9David Mazza 12/10Jonathan Schneiderman 12/10Anthony Williams 12/10Lupe Rodarte
12/11Michael Walton 12/11Jill Crouther 12/11Angela Antoniou 12/12Richard Ervais
12/13Brendan Moroney 12/14Holly Brewster 12/14Jeremy Roark 12/14Makky Pratayot 12/15C
Tee 12/15James Schmidt 12/15Ali Arain 12/15Aldo Cano Trevino 12/15Shigeki Mori 12/16Tom
Guthrie 12/17Nina Long 12/17Lee Abbey 12/18William Ross 12/18Serena Paredes 12/18Robert
Stolinsky 12/19Argus Galindo 12/19Michael Jones 12/19Adam Orgacki 12/19Keith Gissubel
12/19Jason Jones 12/19Robert Riley 12/19Ronald Languedoc 12/20Jamie Baldwin 12/20Eli
Lazarus 12/20Jason Batalha 12/20Michael Bunting 12/21Phillipe Kleefield 12/22Daniel
Medeiros 12/22Donna Arabia 12/22Vivek Mathur 12/23Rick Buckheit 12/24Maaret Ollila
12/24Naquon Montgomery 12/24Henry Bolden 12/25Nate Steinwachs 12/25Peter Macari
12/26Daniel Guralnick 12/26Bob Buckley 12/26Keith Jameson 12/26Robert Buckley
12/26Manjunath Srinivasaiah 12/27Christopher Lorn 12/27Stacey Cooper 12/27William
Janensch 12/27Kenneth Majerus 12/27Glenn Nobel 12/28Steven O’Malley 12/28Joshua Korth
12/29Nick Pramik 12/29Daniel Izquierda 12/29Carlos Segura 12/30Allen Durgin 12/30Michael
Morcone 12/30 The Next Mile
�The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgLeadership
Audit Committee Jason Rudman, Chair
Lenore Beaky
Dave Caraway
Patrick Guilfoyle
Hilary Lorenz audit@frny.org
Awards Night Katrina Amaro
Matt Kovich
Michelle Mazzara
Sandi Rowe
FRNY Brooklyn Mike Grzelecki Megan McDavid Brendan Moroney Karl
Rutterbrooklyn@frny.org Coaching TeamKelsey Louie, Head
Coachcoach@frny.orgNatalie JohnstonMichael KleinJonathan WarnerKent Lau, Swim
Coach Coaching CommitteeBernie Janelle David Lin Marty
McElhineyCommunicationsDa Ping Luo, Director and EditorMichelle Mazzara, Web
Masterwebmaster@frny.org Michael Klein, Membershipmembership@frny.orgRosario
Gennarocalendar@frny.orgMegan Jenkins, FR Gram frontrunnergram@frny.orgTom Henning,
PhotographyCross Country MeetGemma Sanz de la Serna DesignKatrina Amaro Martha
Marina Dao John MacConnell Sandi RoweElections OfficersJason FlueggeJeffrey
Grossmanelections@frny.orgFinance CommitteeTara AmatoMatt KovichAnthony NgFRNY
MultisportRachel Cutler Mike Terrymultisport@frny.org Long RunsJonathan
Warner, Assistant Coach longruns@frny.org Marathon WeekendMartha Marina
DaoMatt KovichGemma Sanz de la SernaMarty TracyMembershipDa Ping LuoMichael KleinJason
FlueggeBrian Schroedermembership@frny.org Pride Run 2012Dane Grams,
Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony Majewski Race CaptainsBernie JanelleJosh KorthPeter MacariAJ
StachelekSteve Waldonracecaptains@frny.org ScholarshipsDave Lin Anthony
NgGemma Sanz de la Sernascholarships@frny.org Social CommitteeAnthony
Ng Sandi Rowe Aneesh Shethsocial@frny.org WalkingJim
BrandonWednesday RunDave Linmen@frny.org
Front Runners New York PO Box 230087 New York, NY 10023 membership@frny.org
It has been an honor and a pleasure to serve on the board for the past four
years, and words cannot express my gratitude for the experience of being president of
Front Runners NY for 2011 and 2012.I want to thank the membership for this great honor
and all the good things that have come into my life because of Front Runners. I have
been mentored, nurtured, and coached in ways that have helped me grow in ways I could
not have conceived of when I showed up for my first fun run almost six years ago. In my
teammates I have found role models, friends, colleagues, and -- importantly -- my wife.
I am grateful for our members who serve on committees year-round in order to do all the
work that is needed for FRNY to keep running. Not only is this a large club, but we are
extremely active, with club programs taking place almost every day of the week. It takes
the whole board along with teams of some 50 extremely dedicated members who volunteer
countless hours every week to manage our finances, running programs, scholarships, race
reporting, social events, charitable work, membership logistics, website, track meet,
and fun runs, not to mention the Pride Run, which is a huge undertaking in itself. I am
thankful that every week, there is always someone to bagel. FRNY members have logged
hundreds of volunteer hours as bagelers, aid station workers, track timers, Pride Run
bib distributors, bag watchers, long run hosters, and more. Just a quick glance at our
Participation Award and Athletic Achievement Award spreadsheets reveals a glimpse into
how this club is fueled by the generosity of our members who give their time to help out
their teammates. I am grateful for the education -- or you might say trial by fire -- I
have received on organizational politics, Robert’s Rules of Order, and NYS non-profit
law. In four years of service I have erred, always out of ignorance rather than
malice, but at every step of the way, I had loving guidance for how to get back on
track, as well as teammates who offered to share the work and take on some of the burden
of sorting things out. I’m also extremely grateful for the support I’ve received
from many who had no advice, but just good wishes and a vote of confidence that it will
turn out all right in the end. I am proud of the successes the membership and the board
�have brought to pass during my tenure: two sold-out Pride Runs, each grossing more than
the last; greater depth and breadth of member contributions to all areas of the club’s
administration, especially communications, membership, and finance; more facile and
frequent financial reporting; the overhaul of the web site -- twice -- each time with
more dynamic content and more information; an increased investment in our multiport and
coaching programs; the creation in each year of my presidency of a budget that was
presented to the membership at the beginning of the year; increased number and amount of
scholarships to our members to support racing; and long run programs that included
our two largest Blue Line Runs ever.Our club is filled with smart, energetic, and kind
people. We are in a good financial position. We have dedicated long-time members and
also new, young members rising up to take on the work of running FRNY. I have
every confidence in FRNY’s continued success, and I can’t wait to see all the great
things FRNY will accomplish in the coming years. Sincerely, Megan
Coryat All members in good standing are invited to attend monthly FRNY board
meetings. Our next Board Meeting will take place on Sunday, December 9th at the
home of Blossom and Megan Coryat (1960 Madison Avenue, #3 between 125th and 126th
Streets, above a restaurant called Charlie’s). Lunch will be served beginning at 2:00pm
and official business will begin at 2:30pm. The board will also be holding a closed
session following the regular agenda to select the winners for Awards Night. The closed
session will begin at 3:15pmThe minutes from the last board meeting are
here. Please contact Secretary Seth Richardson to RSVP for the board meeting and to
suggest additional agenda items. There will be another annual meeting on Saturday,
December 15, as per the request of the Audit Committee which will take place at the
breakfast after the regular fun run. FUELING UP
Most people only think about fueling when it comes to marathon (or ultra running.) But
there are important fueling considerations for all runners. Several people have asked me
about nutrition over the past few weeks and I have noticed at the Armory that some
people could fuel up a little better, so I wanted to remind people about some good
fueling tips.
You should try to figure out how long it takes your body to digest certain foods
(carbohydrates typically digest faster than proteins.) This is good information to know
so you can plan when to eat in the morning before races. For very early morning races,
one idea is to wake up early enough to eat so you have time to digest, but then go back
to sleep. But make sure you set your alarm again!
If you train at the Armory on Tuesdays and Thursdays or swim on Fridays, you will need
to plan your caloric intake as well. If you eat lunch close to 12 or 1pm, you should
have something else to eat before your hard workout at 8pm. Seven to eight hours is too
long for most people to go without taking in any calories before a hard workout.
Unfortunately, just eating a heavier lunch may not suffice. Pre-workout meals should
have about a 3:1 carbs to protein ratio. Find some snacks that work for you. Some
ideas--yogurt with granola, banana, energy bars, a sandwich, oatmeal, or a shake (of the
nutritious kind, not a milkshake! Although a milkshake is better than nothing!)
Foods rich in fiber (>5 grams per serving), protein (>15 grams) and fat (>3 grams per
serving) should be avoided in the pre-workout meal since these nutrients cause a
diversion of blood, oxygen and water flow to the stomach to aid in digestion, thereby
leading to a "dead-leg" feeling and/or stomach issues.
Post-workout meals should have a higher content of protein. Proteins are important
because they build and repair muscles, ligaments, and tendons--all essentials in
becoming a stronger athlete. Take in protein within two hours of your workout for
optimal results. You can get your proteins from such sources as egg whites, poultry
(with the skin), fish, ground turkey or chicken breast, lean ground beef, nuts, tofu,
soy milk, an dairy products.
You should try several different pre-workout meals during training to determine which
helps them perform and feel their best.
Carry some type of energy bar or protein bar in case you are unable to grab lunch for
some reason, or something happens to throw you off your routine. That way, you always
have an option.
Keep in mind that you can get a good number of calories from liquids--protein shakes,
juices, etc.
Also keep in mind your diet and workouts from the day before. For example, you might
have done a long run the day before, and only had a light dinner. Your fueling needs
will be greater today than if you had a larger dinner the night before.
Make sure you hydrate properly for your races and your workouts. If you are training at
the Armory, know that the air can be a little dry, so you should definitely drink more
water than usual. And as a reminder, alcohol and caffeine are diuretics, so you’ll need
to increase the amount of water you take in to stay hydrated if you were drinking either
that day.
If you train at the Armory, you should definitely bring a bottle of water so that you
can take sips in between intervals. (Please remember that you can only take water onto
the track.
Using trial and error during your training season to determine the best race day
�approach to nutrition and fueling. You don’t want to try something for the first time on
the day of a race.
Follow these tips, and you should be well fueled for your workouts and races! by Zander
Ross YOUR TIME IN THE SPOTLIGHT
This time we are gonna talk about protecting ourselves from the dangers of running in
the streets and specially now, running in darkness. And even running alone is once
again not so kosher, I’m sure you have seen the increased presence of the police in
Central Park, and they are not just after bikers. As if the bad guys will be attracted
to their blinky lights like moths...Pleeeease!!!So it is very important to be visible
and use a lot of caution when running on the streets. If you feel like you want to
have extra protection from just reflective clothing, check this site www.nitebeams.com
They have really nice arm and legs bands that can be seen from about a quarter mile
away. And they attach with Velcro so they adjust to any size. They are only $20.00!
See and be seen, The street runner life vest is made from lightweight mesh and has an
LED light at chest height so you can see where you are going, and two flashing red
lights on the back, so you can be seen. Now, there’s also a sport runner light belt with
the same lighting front and back, but of course much smaller than the vest. Both options
let you adjust the intensity, width and direction of the front light, with pockets for
your cellphone and keys. Find these at
www.dailygrommet.com/products/251-gomotion-runner-lights-lights-for-jogging
A more demure form is the smaller LED lights that blink in many different
ways. They are easy to use and to apply to your shirt or shorts, Jerry at UA sells
these, and are very inexpensive. www.urbanathleticsnyc.comYou will find the Petzl brand,
with models such as the Tikka Plus, a light with a belt, that can be use around your
waist or on your head. Also Zipka Plus, a light alone, minus the belt. There are also
reflective wrists and leg bands, quite useful as well. Not so high tech like the ones
above. Here’s another website with lots of unique safety items
http://www.runtheplanet.com/shoes/gear/results.asp?q=8And how can we forget what’s
coming in just a couple of weeks: winter, snow and ice!!! Great!!!For those who don’t
want to miss a day of outdoor training, forget about running on a treadmill, think about
this "Yaktrax", yes, get a grip ice runners. Yaktrax come in different forms, that will
give you lots of grip to run on ice and snow, I used a rubbery style clip with studs on
the bottom while running in Antarctica and they worked perfectly. www.yaktrax.com Anyway
now you have a few items to keep you going safe.So my fellow speedy friends, keep on
running even in the dark, but be sure to be visible and safe.Zander by Rachel Cutler and
Mike TerryMultisporters! Our outdoor season is now behind us. December is a great month
to let your body rest and recover from summer training. Depending on the intensity of
your racing season, it may be wise to take a week (or multiple weeks) off completely to
let your body rest and reboot. Once you’re ready to get back in motion, make sure your
training is enjoyable and relaxed. Take in the nourishment of the holidays and crisp
weather. Celebrate your achievements during 2012 and start planning for 2013. A few
ideas for you as we head into the holidays:1) Take your watch off. Run for the joy of
running. Swim, but only as far as it’s enjoyable. Savor the elements of those activities
that you love. If you do run, bike, or swim any considerable distance, be sure to slow
down your pace. Remember why you love these sports.2) Try something new. Never attended
a Front Runners swim workout? Or a group fitness class? This is the time to experiment!
New activities will benefit your overall strength and balance. In particular, look for
exercise that moves your body through multiple planes, such as yoga or pilates. These
will help build supportive muscle strength and prevent injuries once you’re back in
season.3) Optimize your diet. Yes, it’s hard to resist temptation at holiday parties.
But remember that it is wise to scale back your overall calorie intake somewhat when
you’re exercising less. As your appetite subsides, this is also a good time to establish
new healthy eating habits. It’s much easier to adapt to new foods and eating styles
during the off season when your body isn’t demanding calories so frequently. Try
adjusting your plate to have more fruits and vegetables -- or learn how to cook some new
healthy meals at home. by Miles Harter
During the first ten miles of the recent Philadelphia Marathon, I thought my feet would
break because they were frozen solid. And my misguided efforts at ingesting Gu while
wearing gloves resulted in two disgustingly gooey gloves. During this not unhappy
experience (after all, I was finally running a marathon again!), I decided that for this
article, I would explore nutritional approaches to achieve better cold adaptation. Many
of us face two issues while running in cold weather. First is the general cold
sensitivity -- the misery of never really warming up. Second is the more severe
Reynaud’s syndrome, where the blood vessels of the hands and feet constrict. This causes
diminished circulation, which leads to even temperature and skin color changes. The
research shows that lower body fat can increase cold sensitivity. Not good news for many
of us runners. Also, smart eating and drinking can help warm us up and perform better.
As to general temperature regulation issues, short of increasing body fat, the easiest
change is adding more Omega-3 fatty acids, and eliminating Omega-6 fatty acids. Fish oil
(or, if you are vegetarian, a great substitute is a product called Ovega-3, with EPA and
DHA) is best. Avocados, chia seeds, and walnuts also are great. Also, paradoxically,
�both raw foods and warm foods work. Raw foods, because they require the body to work
harder at digestion, generate more heat in the body. And warm foods also have a
thermogenic effect. Try eating soups, chili, or baked potatoes, about two hours before
running. Also, herbs and spices such as cinnamon, cayenne, and mustard can provide
overall warmth. We Reynaud’s sufferers should avoid caffeine-containing products such as
coffee and chocolate, which can worsen blood vessel constriction. Again, taking more
fish oil, or the Ovega-3 capsules, can improve tolerance to cold exposure. Some studies
also are showing that supplementing with a Vitamin B complex can be promising to counter
Reynaud’s. In particular, niacin (Vitamin B3) appears to act as an arterial dilator and
can aid in circulation.Finally, while running, it is important to keep replacing our
stored glycogen (carbohydrate), which we use for both energy and warmth. Otherwise, we
can end up getting more fatigued. Also, breathing in cold, dry air forces the body to
warm and humidify that air. So we lose lots of water when we exhale. So, in cold
weather, we need to drink more water than we might expect. PatelloFemoral Pain Syndrome
(PFPS)
Dr. Eric I. Degis, MS, DC, CSCS
PatelloFemoral Pain Syndrome (PFPS) is a common cause of Anterior (front) knee pain in
many runners. Anterior knee pain is the single most common knee complaint amongst
runners presenting for Orthopedic consult. It is successfully treated in over 75% of
runners through rehabilitation protocols designed to reduce pain and return function to
the individual. However, in those who wait too long to address it and continue to run
with symptoms, the prognosis is not as positive. Applying preventative medicine
strategies, the majority of cases of PFPS may be avoided or minimized.
If pain presents in the anterior knee around or behind the patella (kneecap), it is
highly advised that a proper orthopedic examination and set of X-rays are taken to rule
out any structural changes that may have occurred. Early to mid degenerative changes may
be seen on X-rays and involvement of soft tissue structures (ligaments) can be ruled out
by performing basic orthopedic tests. A proper rehabilitation program can then begin as
soon as possible to ensure quick recovery and return to running.
Preventing PFPS from happening in the first place should be on every runners mind. The
following abnormalities have been noted as possible contributing factors to causing PFPS
and simple solutions.
1) Ultimately it is the forces generated at and around the patella that
cause patella injury. It is the forces created by the Quadriceps muscles that have the
greatest stress on the Patella. When an imbalance in these muscles (there are 4 of them
and each pulls up on the patella in a different direction) occurs it creates undo stress
on the underside of the kneecap.
a. 90% of PFPS patients have over active and short Quads. Sitting, running, weight
training, and life in general contribute to them shortening. Spend more time stretching
your quads than any other muscle group. Stretch throughout the day if you sit a lot.
Stretch before and after any exercise. You cannot stretch the Quads enough.
2) Roll, stretch, massage, and loosen the ITB. The ITB was found to be tight
and less pliable in 60% of those patients with PFPS.
3) Weak Hamstrings were found in over 80% of those with PFPS. The Hamstrings
have a inverse relationship with the Quads, The tighter the Quads the weaker the
hamstrings. Stretch the Quads to strengthen the Hamstrings. Deadlifts are a great
exercise for the hamstrings, both single and two legged versions. 3-5 sets done 2x/week
with a weight at or around your body weight (building up to that weight slowly to avoid
injury) would suffice.
4) Hip Musculature weakness; specifically the Abductors (Gluteus Medius
primarily) and Extensors (Gluteus Maximus) were present in almost all of those with
PFPS. Squatting, both single and double legged as well as isolated movements such
as Hip Kick backs, one-legged Bridges and band resisted "Clamshell" exercises are good
choices. There is no shortage of exercises that work those muscles, but compound
movements such as the Deadlift, Squat, and lunge done consistently may just be what the
runner needs to keep PFPS from ruining their runs.
Preventing an Injury is one thing, having pain and ignoring it is another. The
aforementioned advise only applies for those who are pain free. If your kneecap hurts
with running, do yourself a favor, have it looked at soon to avoid it becoming more than
a simple injury.
Dr. Degis is a sports rehabilitation specialist located in The Flatiron district of
�Manhattan. His specialty is sports injuries, but more importantly diagnosing and
treating the cause of injuries not just the symptoms. He is trained in Active Release
Technique (ART) and has worked as a strength coach to numerous competitive athletes. He
has successfully returned countless Frontrunners back to their sport of running. As an
avid fitness enthusiast and recreational athlete in multiple sports, Dr. Degis
understands the athletic body and mind. For more information, or to ask Dr. Degis a
question, he can be reached at 212.253.7347, or at Drdegis@Functionalforlife.com.
�
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2012_THE NEXT MILE: DECEMBER 2012 - FRNY NEWSLETTER_1111739282240.pdf
Description
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2012
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Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue Welcome MatUpcoming BirthdaysContributorsAbout The Next MileThe
Starting LineUpcoming EventsBoard MeetingKoach’s KornerMulti-SportNutrition NotesProfile
of the MonthThe Finish Line Welcome Mat
In the month of January, we welcomed the following new members!
Miguel Barrios-BarriosTony LeungLuke LombardoPam TongDennis NgMichael JonesTyler
RaymondCanh TrinhCharles HuffmanAaron PattersonRichard GoldbergTimothy StickelmanJessica
ThornhillPete PetersonTodd RaymondKam Ming KuiChristopher LornAndrew TeigJorge Luis
PinoJacek KrzynowekStephen BestDaniel I. SmithSean MeriwetherRhonda WeirTanisha
WhitleyMatt AbruzzoRicci HalimCaitlin ClancyRajat RanaMarcin CybulaAdam OrgackiScott
ConstantineFlorence HoganJoshua GibsonJeremy Roark Upcoming BirthdaysIn the month
of February, we wish the following members a Happy Birthday!
Pam Tong 2/2Richard Platt 2/2Caroline Buckler 2/3Jacek Krzynowek 2/7Don Demercurio
2/8Edward Kennelly 2/8Lynn Malie 2/9Matthew Howe 2/10Robert Raimo 2/10Kam Ming Kui
2/11Theresa Cupo 2/11Jeremy Kaplan 2/13Tom Malcolm 2/13Steven Yeary 2/14Thomas Wu
2/14Bridget O’Driscoll 2/15Da Ping Luo 2/15Diane Lowy 2/15Matt Pych 2/15Jacob Czarnick
2/16Marisa Hanson 2/16David Swinarski 2/17Jaclyn Maricle 2/17Lenore Beaky 2/17Michael
Blauschild 2/17Patrick Guilfoyle 2/17Nathan Estel 2/19Brian Zeve 2/20Dominic Davis
2/20Bob Burns 2/21Richard Platt 2/22Dennis Bodden 2/22Bernie Janelle 2/23Benjamin
Corbett 2/23Timothy (TJ) Storch 2/24Shoon Browne 2/25Sean Meriwether 2/25Jeany Heller
2/26Gabriel Benroth 2/26Dryden Razook 2/27Jim Keane 2/27Mark Nelson 2/27Naomi Starr
2/28 This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Josh Korth Dane Grams
The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
�Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgCommittees FRNY Brooklyn Mike Grzelecki Megan McDavid
Brendan Moroney Karl Rutter brooklyn@frny.orgCoaches Kelsey Louie, Head Coach
coach@frny.orgChris Stoia, Assistant Coach Darin Soler, Assistant Coach Kent Lau, Swim
CoachCoaching Committee Bernie Janelle David Lin Marty McElhineyCommunicationsDa Ping
Luo, Director and EditorBlossom Coryat, Technical AdvisorMichelle Mazzara, Web
Master webmaster@frny.orgMichael Klein, Membershipmembership@frny.orgRosario
Gennaro calendar@frny.orgMegan Jenkins, Front Runner Gramfrontrunnergram@frny.orgCross
Country Meet Gemma Sanz de la SernaDesign Katrina Amaro Martha Marina Dao John
MacConnell Sandi RoweElections Officers TBD FRNY Multisport Rachel Cutler Mike Terry
multisport@frny.orgLong Runs Darin Soler, Assistant Coach Bernie Janelle
longruns@frny.orgMarathon Weekend TBDMembershipDa Ping LuoMichael
Kleinmembership@frny.orgOut of Town Racing TBDPride RunDane Grams,
Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony MajewskiRace CaptainsBernie JanelleJosh KorthPeter MacariAJ StachelekSteve
Waldon racecaptains@frny.orgScholarships Dave Lin Anthony Ng
scholarships@frny.orgSocial Committee Anthony Ng Sandi Rowe Aneesh
Shethsocial@frny.orgWalking Jim BrandonWednesday Run Dave Lin men@frny.org
Front Runners New York POBOX 230087 New York, New York 10023 membership@frny.org
Front Runners New York certainly means something different to each of our
members. FRNY is a support network, a professional network, a source for inspiration and
coaching. Some people meet their friends here, and some people see FRNY as a potential
dating pool, filled as it is with a cadre of fit and attractive folk. There is a
peculiar debt one owes to FRNY when one has met a life partner here. Front Runner of the
Year Rachel Cutler mentioned it in her acceptance speech when she said "Front Runners
New York gave me my partner--and I had said I would never date a Front Runner!" I,
too, am sometimes overwhelmed with gratitude and amazement at the turns my life has
taken since I joined FRNY. Not only did I fall in love with a fellow Front Runner -- one
Ms. Blossom Coryat who is profiled by Josh Korth below -- I also fell in love with this
city through running races, attending workouts and socials throughout the five
boroughs. FRNY is entwined with New York City. If you hang out with us long enough,
you will travel to all its boroughs (and New Jersey!) for races, track meets, socials,
and workouts. Just last month, Front Runners biked and swam in Long Island City, Queens;
raced, brunched, and played bocce in Brooklyn; circled Central Park; hosted long runs
that traversed around the lower tip of Manhattan, into Brooklyn, and then back to Cenk’s
apartment; and gathered in Washington Heights at the Armory for workouts and races. With
the oncoming warmer weather, you will see Front Runners trekking over the George
Washington Bridge on foot, and on bike; and next month we will descend into Fort Tryon
Park for the Coogan’s 5K points race followed by an FRNY brunch - hosted by Patrick
Guilfoyle and Johnny Fraser. I hope you will take advantage of FRNY’s programs not
only to become fit or faster, but also to fall in love--maybe with another person, or
maybe with the sport of running, or maybe with this city. Or, if you’re lucky as I am,
you will get to fall in love with all three. Megan Jenkins (photo credit: Rosario
Gennaro) Our next social event will be on February 24: a mixer with our Dashing Whippets
Running Team and North Brooklyn Runners friends at the Rubin Museum of Art (150
West 17th Street).Save the Date: March 4 after the Coogan’s 5K points race Johnny Fraser
and Patrick Guilfoyle will host their annual FRNY brunch in their home along the race
course. See the Grams later in February for details. All members in good
standing are invited to attend all FRNY board meetings. The next board meeting will be
held Saturday, March 10 at 1 PM at the home of Sandi Rowe (235 West 132nd Street, Apt. 1
on the parlor level). Draft minutes from the February 5 board meeting are coming soon. A
profit/loss report as of January 31 is here. The 2012 budget, which was approved on
February 5 is here.Please suggest additional items for the March board meeting to
Secretary Seth Richardson. Race to the RunA monthly update on the 2012 Pride Run by Dane
GramsNow that 2012 is upon us, the race to the Lesbian & Gay Pride Run is on. And boy
are we flying. With less than five months until race day the team is in place, the
budget is set, and a beneficiary has been chosen.This month Race Director Dane Grams and
Senior Advisor Seth Richardson selected an amazing committee of interested FRNY members
to help lead the charge. We are pleased to announce that joining the 2012 Pride Run Team
will be:Jason Fluegge who will spearhead fundraising and corporate sponsorshipsTony
Majewski who will coordinate our marketing and social network strategyTJ Berardo who
will head up special projects; andMartha Marina Dao who will return in her second year
as our Graphic DesignerThis enthusiastic crew will be having our first planning meeting
this Thursday, and will do our best to keep the FRNY membership updated as we get closer
to the main event.The board also recently approved a couple of key elements regarding
the 2012 Pride Run that we would like to share with you. First, the pride run contract
has been signed for 2012--a one year deal for now--that was accompanied by a letter for
future support of the Pride Run from New York Road Runners (NYRR). Secondly, the board
�approved the 2012 Pride Run Budget. This year we anticipate raising $155,000 through
entry fees, fundraisers, and sponsorships--approximately an $8,000 increase from the
last year’s Pride Run. On the expense side we anticipate spending $130,000, which
represents a $13,000 increase over last year--this is largely do to an increase per the
NYRR contract, and executed increases in park/city services. This still leaves a strong
net of $25,000, which will be split evenly between FRNY and our beneficiary. That leads
us to the unveiling of our 2012 beneficiary.FRNY has a long tradition of giving back to
the community--first through our own foundation--then through the amazing partnerships
we developed with the AIDS Service Center, SAGE, and the It Gets Better Project.
Selecting a beneficiary for the 2012 Pride Run was not an easy task. The goals in doing
so were to find a charity that (1) fit the spirit of the original FRNY Charitable
Foundation; (2) had significant roots in New York City and worked locally; and (3) an
organization that could also benefit the Pride Run in terms of marketing and promotion.
We are excited to announce Broadway Cares/Equity Fights AIDS--who fit all three of the
criteria perfectly--as the beneficiary of the 2012 Pride Run.Broadway Cares/Equity
Fights AIDS is one of the nation’s leading industry-based, nonprofit AIDS fundraising
and grant-making organizations. By drawing upon the talents, resources and generosity of
the American theatre community, since 1988 BC/EFA has raised more than $195 million for
essential services for people with AIDS and other critical illnesses across the United
States.In 2011, Broadway Cares awarded $9.9 million in grants to more than 500 AIDS and
family service organizations around the country. This includes support to 123 food
service and meal delivery organizations in 34 states, 375 local AIDS service
organizations in 47 states such as health clinics, housing programs, case management,
emergency financial assistance, harm reduction programs and quality of life services.
Additionally, BC/EFA funded several dozen larger multi-service organizations such as
GMHC, Harlem United, Ali Forney and God’s Love We Deliver here in New York City. Last
year, Broadway Cares funded more than 80 organizations in New York City alone, more
grantees than any other geographic area; and the Front Runner brand will be attached to
this great work.For a long time, the FRNY Pride Run has been connected to the local
Broadway community--we have had actors and casts sing the national anthem, we have had
local actors run the race, and we even have FRNY members who are part of the Broadway
community, and one day might benefit from there services. Broadway Cares is also looking
forward helping do what they can to promote the 2012 Pride Run, and our new
relationship, including promoting the 2012 FRNY Pride Run to Broadway Cares/Equity
Fights AIDS members in their e-newsletter (35,000 subscribers); within their social
media networks (Facebook, 28,000; Twitter, 11,000). The 2012 Pride Run will be promoted
to all Broadway and off-Broadway shows in hopes of increasing participation by the
Broadway community; providing day-of coverage of event, and as a post-event feature in
Behind the Scenes, the Broadway Cares bi-annual donor magazine; and provide talent to
sing the National Anthem.Exciting things are underway, so we hope you are excited too.Oh
yeah, rumor has it that Pride Run registration will go live as early as this week, so be
on the lookout.For more information on the 2012 Lesbian & Gay Pride Run, please contact
Dane Grams or Seth Richardson at priderun@frny.org. For more information on out 2012
beneficiary visit www.broadwaycares.org.Until next month. by Kelsey Louie
Compression socks/tights are specialized items designed to provide extra support and
increase blood circulation, created to help diabetics improve their circulation. Then
later, compression branched out to being prescribed for people who had to sit for long
periods of time, such as on airplane or long car rides. The unique thing about
compression socks lies in their graduated pressure application. Compression socks are
tightest at the ankles, gradually become less constrictive towards the knees. Throughout
an average day, the body pumps blood to all of the extremities as equally as it can.
Gravity, however, often causes blood to pool in the lower legs and feet, causing
circulatory problems. At the very least, all of this blood pooling can cause fatigue and
leg cramps. Elevating the legs and feet may alleviate the pain temporarily, but it often
returns after a few hours of constant standing or walking. Compression socks/tights use
stronger elastics such as rubber or spandex to create significant pressure on the legs,
ankles and feet. By compressing the surface veins, arteries and muscles, the circulating
blood is forced through narrower channels. The arterial and venous pressure is
increased, causing more blood to return to the heart and less blood to pool in the
feet. Researchers believe that there are four advantages provided by compression
tights that reduce energy costs of running: They assist with the blood pumping action to
move lactate from the muscleThe compression supports the contraction of the muscle
fibersCompression tights decrease muscle oscillation/vibrationCompression tights improve
muscle coordination, proprioception and power
In terms of improving performance during a race, the idea is that if increased venous
blood flow can occur, more by-products that are transported by the blood can be flushed
out and cleared better. If these products that can cause fatigue are gotten rid of
quicker, then performance improves. In terms of recovery after a race, the idea is
similar. If we can increase venous blood return, you’re going to get back to homeostasis
much quicker. When we run, and strike the ground, those impact forces cause the
muscle/tendon/ligaments of the leg to vibrate. It’s thought that this vibration could be
�one cause of the delayed muscle soreness that we’ve all experienced. If this theory is
correct, an improvement in efficiency could occur while wearing compression
socks/tights. The research to substantiate these theories have been inconclusive,
as most of sports medicine studies are. The exact mechanisms for why compression
garments may decrease muscle soreness is unknown. But that is partially due to the fact
that the exact cause of delayed onset muscle soreness is also unknown. So, we often
try to mimic elite athletes, since we feel like they know what they are doing. However,
we do need to consider if their superior performance is due to compression socks/tights
or not. So, if you see Paula Radcliffe or Chris Solinsky, you can ask them. If not, just
ask John MacConnell, Josh Korth, or Chris Stoia--they also wear them. So, to
conclude, I would look at compression clothing as a tool to use that is similar to ice
baths. They don’t need to be used every day, but pull them out when you need them after
that killer workout, or before that important race. Remember that while reducing muscle
damage is generally a good thing, sometimes we need that damage to be the trigger for
adaptation. It’s only when we break down stuff that it gets built up. Building your
Base by Rachel Cutler and Mike TerryThe winter months provides an opportunity to
build a strong athletic base that will launch you into a successful racing season once
we hit summer. So what’s a strong base, you might ask? It’s two things: (1) aerobic
training and (2) strength training that helps you build a strong foundation on which to
build speed and race-specific preparation later on in your training program.Base
training: Performing longer, low-intensity aerobic workouts such as long runs or long
rides on the bike trainer at an intensity below your lactic threshold. This type of
exercise will increase your body’s ability to transport oxygen efficiently through the
bloodstream. Also, focus on reducing your intake of gels and Gatorade during this
training phase to help your body learn to access fat stores during exercise. Training
your body to utilize fat, as opposed to carbohydrates, will reduce the amount of needed
food intake on race day--and consequently reduce your dependence on your GI system for
necessary calories.Strength training is resistance training that will make your muscles
stronger and help prevent injury. Plan two strength training sessions per week that
incorporate stability and dynamic exercises. When working with resistance, choose lower
weights and higher repetitions. These types of exercises will help keep you injury free
later in the year when you start increasing the frequency and intensity of your
workouts.Rachel and I are eager to help you develop a base training plan--or show you
some cool strength training exercises. Just ask us! The Benefits of Alcoholby Miles
HarterI thought it would be a no-brainer to write about the benefits of alcohol. It is
supposed to be nearly axiomatic that moderate drinking will help decrease the risks of
cardiovascular disease and a host of other concerns -- and increase the chances of
running a sub-40 minutes 10K. But the science is not that clear-cut. Frankly, it is
hard to set up any nutrition study that accounts for all possible variables. Many
studies that seem to support the benefits of moderate alcohol consumption have what are
called confounding factors. A study on drinking might conclude that a wine drinker has a
lower risk of cardiovascular disease does than a non-drinker. But the study may not have
taken into account the fact that the wine drinkers in the study already ate more
vegetables, fiber, Omega-3 fatty acids, and protein than the non-drinking group. And a
conclusion that a wine drinker has a better chance for a longer healthy life than a beer
drinker may ignore other lifestyle factors that might distinguish wine drinkers and beer
drinkers. So is it the wine or the lifestyle that makes the difference? A very
recent study that seems to have accounted for many variables concluded that for men who
are already largely healthy (optimal body mass index, physical activity, and diet),
moderate alcohol intake is associated with a lower risk of heart attacks. That is a
somewhat narrow conclusion, unfortunately. And the study did not include women, for whom
even moderate amounts of alcohol might increase the chances of breast cancer. For that
concern, folic acid may be a good supplement. Bottom line: If you already have a
healthy lifestyle, drinking moderately can be a good thing. And red wine is the best it has a substance called resveratrol (a polyphenol), which has excellent antioxidant
qualities and may increase insulin sensitivity. But, sad to say, no one is recommending
that we START drinking to achieve better health. Blossom Coryatby Josh Korth
Awesome Blossom had a wake up call. A few years out of college and bogged down with
work, Blossom had to run to catch the subway. After sprinting 100 meters, she was in the
train amongst fellow rush hour commuters. doubled over with exhaustion, concerned New
Yorkers asked if she needed the emergency brake pulled on the train. Blossom did not
want to hold up others on their way to work, so she decided to get off at the next stop.
After getting off of that train, Blossom composed herself and decided that it was time
to make a life change. Shortly thereafter, she took up running. A true testament to
human strength and determination, Blossom was able to overcome this low point of being
completely exhausted from running 100 meters and eventually, become victorious at 26.2
miles. Another motivation for this life transition included living on 138th Street and
Fifth Avenue along the marathon course. Blossom had decided that running the NYC
Marathon would be within the realm of possibility. "The course went right by my
apartment, and it seemed like such a New York thing to do," Coryat stated. Her
background as a swimmer and determination made it possible for this transformation to
�occur. Once she started telling people this was a goal, she decided that she had to make
it happen. So, Blossom met with a trainer and started running for ten minutes, and then
the next week she would run a few times for fifteen minutes. It was through these
gradual approximations that Blossom was able to shape her running and eventually make it
to the start of the world’s most famous marathon on the bouncing Verrazano in November
of 2006. Always with a goal, Blossom set out to break four hours, but just narrowly
missed the time she had wanted. So, she was back at it again in 2007.As a
self-proclaimed workaholic, Blossom recounted her struggles during the 2007 marathon
training season. For work, Blossom is a software consultant, and her marathon training
was coupled with frequent travels to Detroit and Jacksonville. Upon her arrival in
Detroit, Blossom decided to ask a cabbie where it was safe for her to run. She was
advised not to run on the streets, and Blossom heeded this advice since her rule of
thumb is, "I always trust what a cab driver says when I travel." Her long runs of up to
two-and-a-half or three hours were mostly done on an indoor track of 200 meters near
General Motors. However, despite these minor obstacles, Blossom persevered and was back
to rock the streets of New York City by November 2007. At this time, women in local
running clubs were allowed a special start in an F corral so Blossom was off a few
minutes after the cannon while friends and family eagerly monitored her progress
throughout the race. Those that were close to her knew how motivated she was with her
goal of breaking the four hour barrier. As Blossom neared the finish at Tavern on the
Green, she saw the clock read 4:00:30.
Blossom had reached her goal with a net time of 3:56, but she quickly realized that due
to a glitch with the starting mats, only her clock time was being reported to those that
had been tracking her. Blossom recounts being bombarded with texts that read along the
lines of, "I’m so sorry you didn’t break four hours!" It was frustrating because Blossom
had reached her goal in actuality, but it was hard to get others to believe her at that
moment. New York Road Runners finally reached out to those women in the F corral, and
they were able to report their times on an honor system since the start mats
malfunctioned that day. Another Front Runner affected by this was Megan Jenkins. Blossom
reached out to Megan to talk about her frustration with the whole situation while Megan
secretly held a "silent grudge." Blossom had beat Megan by twenty seconds and knocked
her out of scoring for the women’s FRNY team at the 2007 ING NYC Marathon. However,
Blossom admits, "This was the last race that I beat Megan in."It is no wonder to those
that know her that she was able to achieve the goal she had set for herself. Those that
train with Blossom can attest to why she is such a successful runner. Training partner
Mark Mascolini describes her as being "hard-nosed about training and hard-nosed about
her goals." He also assesses that Blossom Coryat is the prettiest first and last name
that we have in the club. Bernie Janelle talks about a mutualism that she experienced
with Blossom. She taught Blossom to pace herself on long runs, and Blossom taught Bernie
more about speed at the track as well as reminding her to lighten up, laugh, and have
fun! Awesome Blossom’s accolades from other runners never seem to stop as Rachel Cutler
asserts that Blossom is both quiet and unassuming but consistent and hard working while
racing or training. However, if the two are in a race together, and Blossom zooms past,
Rachel knows that she won’t be seeing her until after the finish.While training over the
summer, Blossom was a constant fixture at the Riverbank Track and on weekend long runs.
Fellow Front Runner, Keith Prince, and Blossom would put in miles and miles of arduous
work, and the two of them both describe the long run from the Bronx to Sleepy Hollow as
a favorite run. Keith let Blossom lead the way on the Aqueduct that ran along the Hudson
River, and the two had a terrific run and training season together for the 2011 ING NYC
Marathon. Blossom believes that training with Front Runners has helped her grow as a
runner, for she was tired of doing runs alone. She also notes that doing both the Armory
Season and workouts at Riverbank and Central Park with Koach Kelsey have developed her
running even further. "I like how the shorter track workouts give you the same benefits
as a six mile run," says Blossom in her appreciation of short distance training. She
also likes the burn that comes with the intense track workouts. It is this variety of
workouts that keeps Blossom motivated and willing to try new things. She loved the
challenge of two hour bike rides with FRNY Multisport, and once she gets a new bike,
Rachel believes there will be no telling what she can do when bitten by the multisport
bug! Getting to this point has taken Blossom a few years. She joined the club in 2007
when she was in between jobs. Blossom had known about Front Runners but never had an
adequate amount of time to give it a try. She went to a Wednesday night run and then a
Saturday morning, and ran with Katrina Amaro. It also happened to be one of Debbie Li’s
first runs, so she was not the only newbie. Blossom is shy, so with the urging of her
therapist, she stuck with the club and made some wonderful friends with the same
interests that she had. It’s hard to believe Blossom is as shy as she proclaims she is.
However, she has this sensibility that motivates her to dedicate time to newcomers and
share her story of how she has become the runner she is today. She is a kindred spirit
to those newcomers that may be feeling nervous and uncomfortable in a new situation.As a
recipient of the 2010 Guy Zelenak Volunteer of the Year Award, one can see that Blossom
is dedicated to the club. Even though her job takes up a majority of her time, Blossom
agreed to help implement the new membership program online for the 2009-2010 season.
�With her knowledge of computer skills and coding, Blossom was able to collaborate with
Megan Jenkins to provide a new membership renewal online that would be more efficient
and useful to Front Runners. Over this period of work for the club, Blossom would talk
with Megan first on a business level and then she found their conversations start to get
more personal. It was at this moment that she realized how much she enjoyed working with
Megan, and she was saddened when the membership program launched and their daily work
sessions ended. She did not want to stop their correspondence, and decided to take a job
in London to distract herself for the time being. Luckily, her work in London was cut
short, and she still was talking to Megan almost everyday during this period of her life
across the pond. The winter of 2010 was monumental for Blossom for she had speed that
came from training with the London Front Runners, and it became apparent that Megan
liked her, too. Since this time, the two have been inseparable and are engaged to be
married. Blossom and Megan are wonderful complements to one another, and this may be
most apparent on race morning. Megan likes to be at the races early so she can get in a
proper warmup and leg swings, while Blossom arrives and hears the announcement that NYRR
will remove the starting pads in 5 minutes. Luckily for Blossom, Megan has been lying to
her about race start times, and she is not as late to races these days. Where the two
seem to meet is with their goals. Blossom describes Megan as a person who sets a goal
and then achieves it. She is attracted to her by this quality and thinks that this is
what has helped her become a crucial fixture as President of our club. Their proposal
also gives us a sense of how lovely this couple is. Megan had an elaborate plan on how
she was to propose, and Blossom found it out. She jokingly urged Megan to just propose
that day since she already knew about her plans. Later that evening, the two went out on
a run, and Blossom had forgotten about the whole discussion earlier. Great moments in
life can happen on the run, and Blossom was surprised and delighted when Megan proposed
that night. The two plan a low key wedding since the couple want to start a doggy day
care. Megan is to be chief of the operation while Blossom intends to help get the
business going.Blossom’s success in life and running probably are a product of her hard
work ethic. While at Duke, Blossom interned at McGraw Hill in New York City. At one
point, she thought she wanted to be an investment banker, but fate had other plans for
her. While at this internship, she was asked to help with creating a website. Her
colleague was so impressed with her skill, that she was invited back to join the
technology team. Since she had taken some computer science classes and found a knack for
this field, she has been successful in software consulting ever since. The club also
benefits from Blossom’s expertise because she is behind the scenes with the
infrastructure of our club’s website. Blossom is responsible for the coding and she
teaches others how to run our website as well. Her work can sometimes get in the way of
her training, but Blossom is at a point where she is still motivated to work hard at her
job and be even tougher when it comes to running.Blossom continues to be a fixture in
the club because she shows up. We are so lucky that she was encouraged to stay with
Front Runners and running, for she is now amongst like minded runners and even has found
her soulmate within the club. Blossom motivates others, and has helped her father to
become a runner and competitive in the 70+ year old age group back in Houston, Blossom’s
hometown. Megan shared a story about a time that her father and Blossom were running a
half-marathon out on Long Island. Like Megan, Blossom’s father likes to be early to
races, and he dragged Blossom out of bed. Since she was rushed, she forgot her breakfast
and suddenly a Cliff bar she found (on the ground!) with a bite taken out of it looked
quite appealing to Blossom as she neared the start corrals. Right as she was about to
take a bite, Sandi Rowe appeared out of no where, and asked her if she wanted any of the
food that she had brought to the race, as opposed to the Cliff bar she found on the
ground. This is why we all love Awesome Blossom! So, Blossom has a manifesto for 2012.
She wants to earn a personal record in every distance this year, and knowing her, this
goal will be achievable. Fellow Front Runner, AJ Stachelek, says that Blossom is "a
quiet energy that never quits and never ceases to amaze." AJ also believes that she
models focus and determination at every level. Since Blossom is so versatile -excelling in distances from the track up to the marathon, it is possible that 2012 will
be her greatest running year yet. She also has one more bold prediction when it comes to
FRNY this year, "I will make it to a morning multisport biking session." The latter of
her goals may be more difficult with her track record of race morning tardiness, but
knowing Awesome Blossom, it will all come together in 2012. May your running continue to
blossom! Quick FactsFavorite Movies: Half Baked (she can quote many lines from this
movie!), The Color PurpleFavorite Books: Zen and the Art of Motorcycle Maintenance, Born
to RunDream Vacation: The Caribbean since she can gamble at the beach! THE PACEMAKER
Being at Peace with the Pace of Anotherby Rachel CutlerThere are days when I feel good
and there are days when sitting on the couch actually sounds appealing. Fortunately for
me I am a member of a running club, a very social and competitive running club at that.
Many of us are single, and many of us are in relationships. Those of us in relationships
are likely with people faster than or slower than us, perhaps even non-runners, or, dare
I say, with non-athletes. I have been in all scenarios and they all can teach us
something about ourselves.My recent cause/passion/mission has been to convince others
that no matter what our "best race time" may be, there is room in our training schedule
�and social life to fit someone else, guy or girl, faster or slower. Most importantly,
that someone else doesn’t have to have our exact same "best race time". I will go even
one step further and say that we could all become better runners by thinking this way. I
have had a week where Dave Lin had to drag me up the West Side HWY for 8 miles, I did
hill repeats with Paul Racine, power walked with Gemma Sanz De La Serna, and enjoyed a
loop of Prospect Park with AJ Stachelek. Two weeks later in the Team Club Championships
I PRed in the 5 mile, and placed third for FRNY. I got to spend time with my friends,
was pushed outside of my comfort zone and improved my running.So how do I do it? There
is a mental and a physical component, in my opinion. When Megan Jenkins asks me to do a
loop of Central Park with her, as we have not had a chance to catch up in a while, I
know I better be ready. She has faster race times than me, on the road, and to think
about running her pace for a loop is daunting. Here is what goes through my mind:I trust
Megan really wouldn’t run with me if she didn’t want toI know I’m not as slow as I
think, I just can’t be lazy on that runI want to hang out with Megan, so while I won’t
do all of my workouts with her, I can get a good workout in, and catch up.Now I know I
will get in the tempo run that I have been avoiding.Now, what am I thinking on the other
end, when I invite someone slower than me to join me on a run? I need/want your positive
energy and juicy stories, and my schedule is insane.I know your goal is to train at a
certain pace and I don’t have a particular goal that I am training for, so it would
bring me great pleasure to help you achieve your goals.I need to take a break from my
crazy training, but I need to get my butt off that couch.I don’t care your pace, I don’t
care your gender! I care that we both want to spend time together, enjoy our run, and
push ourselves outside of our comfort zone. Care to join me for a run?A good resource if
you’re looking for someone to run with is the FRNY Training Partners site. If you have
questions feel free to email moderators Michael Klein or Gemma Sanz de la
Serna for more information.
�
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2012_THE NEXT MILE: FEBRUARY 2012 - FRNY NEWSLETTER_1109229935432.pdf
Description
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2012
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Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue Welcome MatUpcoming BirthdaysContributorsAbout The Next MileThe
Starting LineBoard MeetingKoach’s Korner2012 Race CaptainsNewbie ProfileNutrition
NotesThe Finish Line Welcome MatIn the month of December 2011, we welcomed the
following new members!
Meryl Wimberley
Erica Weisgerber
Ruth Loos
Tanisha Whitley
Mark Macaulay
James Gross
Shane Velazquez
Simone Alidori
Pam Tong
Brandon M. Currie
David Warren
David Calfee
Phillipe Kleefield
Mark Crennan
Todd Whitley
Miguel Barrios-Barrios
Tony Leung
Luke Lombardo
Upcoming BirthdaysIn the month of January 2012, we wish the following members a
Happy Birthday!
Robert Dally 1/1
Bryan McCully 1/1
Charles Wintczak 1/1
Randy Turner 1/1
Eric Cipra 1/1
Benjamin Tsoi 1/2
Seth Richardson 1/2
J. Peter Pagano 1/4
Kevin Brewer 1/5
Joyce Wendell 1/6
Melchor Cantorias 1/6
Mike Surabian 1/6
Michael Schmeltz 1/6
Philipp Mohr 1/7
Pierre Leveille 1/8
Benjamin Crumley 1/8
Jonathan Wilson 1/8
Barbara Lukeman 1/8
Anthony Majewski 1/9
Tim Poulin 1/9
Alvaro Rodas 1/9
Dave Caraway 1/9
Patrick Doherty 1/11
Alexis Espinoza 1/12
Rachel Snyder 1/12
Drew Sheppard 1/13
Francis Wong 1/14
David Martinidez 1/15
Matthew Zales 1/15
Thomas Kelly 1/16
Natalie Johnston 1/16
Brad Parks 1/17
Taylor Brown 1/18
Julio Gonzalez 1/18
David Watson 1/18
Mark Mascolini 1/20
Cristina Vaccaro 1/20
Jacob Rothschild 1/20
Cesar Jesena 1/20
Cristina Vaccaro 1/20
Brent Nicholson Earle 1/21
Lourdes Blanco 1/21
�Gary Baker 1/21
Jens Tobiasson 1/21
Jerome McDonnell 1/21
Ace He 1/21
Miles Harter 1/23
Brad Wagner 1/23
Nathan Levitt 1/23
Rusty Trump 1/23
Tom Henning 1/24
Craig Booth 1/25
Jesse Dean 1/25
Joe Damiano 1/25
Jason Purdy 1/25
John Lee 1/26
Anthony Shallenberger 1/26
Jorge Buenavad 1/27
Shep Wahnon 1/29
Daniel Blausey 1/29
Thomas Johnson 1/30
Jeffrey Ball 1/31
Steven Gross 1/31
This Month’s Contributors
Miles Harter Kelsey Louie Sandi Rowe Da Ping Luo
The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan Jenkins, President president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgCommittees FRNY Brooklyn Mike Grzelecki Megan McDavid
Brendan Moroney Karl Rutter brooklyn@frny.orgCoaches Kelsey Louie, Head Coach
coach@frny.orgChris Stoia, Assistant Coach Darin Soler, Assistant Coach Kent Lau, Swim
CoachCoaching Committee Bernie Janelle David Lin Marty McElhineyCross Country Meet
TBDDesign Katrina Amaro Martha Marina Dao John MacConnell Sandi RoweElections Officers
TBD Front Runner Gram Megan Jenkins frontrunnergram@frny.orgFRNY Multisport Rachel
Cutler Mike Terry multisport@frny.orgLong Runs Darin Soler, Assistant Coach Bernie
Janelle longruns@frny.orgMarathon Weekend TBDMembershipDa Ping LuoMichael
Kleinmembership@frny.orgOut of Town Racing TBDPride RunDane Grams, DirectorSeth
Richardson, Advisor priderun@frny.orgRace CaptainsBernie JanelleJosh KorthPeter MacariAJ
StachelekSteve Waldon racecaptains@frny.orgScholarships Dave Lin Anthony Ng
scholarships@frny.orgSocial Committee Anthony Ng Sandi Rowe social@frny.orgWalking
Jim BrandonWednesday Run Dave Lin men@frny.orgWebsite Blossom Coryat
webmaster@frny.orgRosario Gennaro calendar@frny.org Front Runners
New York POBOX 230087 New York, New York 10023 membership@frny.org Photo by
Rosario Gennaro
Last year Front Runners New York expanded our programming, offering more workouts -- and
more types of workouts -- all year round. Our staple social events, which included
Awards Night, the Hoedown at Big Apple Ranch, and the Variety Show, attracted more
participants and raised more money than ever, allowing FRNY to add a small surplus to
our savings. Our annual FRNY Track Meet more than doubled the number of registrants, and
the Pride Run sold out and received national media coverage both before and after the
big day. Our marathon festivities were joyous as always, and our 24-mile water station
received kudos from vendors, volunteers and runners alike. We expanded our merchandise
offerings, found ways to be more economic with our club’s finances, took on the
challenge of paying two of our dedicated coaches, built new relationships with other
local running clubs, and -- in the course of doing all this -- spread the message about
the thrill and the benefits of running. Our successes in 2011 allow us to dream big
for 2012. I’m inspired by the energy I see from our members and the club’s leadership
when it comes to setting goals and pursuing them in the coming year.
Head Coach Kelsey Louie and our 2012 Race Captains have running and racing goals
for the team that are outlined in the Koach’s Korner below. The board of FRNY has
related goals for the club, including better visibility for FRNY in the local club
racing scene, further nurturing the friendships between FRNY and other local clubs, and
supporting our members as they walk, jog, and run toward their personal athletic goals
�in 2012.The FRNY awards system, revised for 2012, was structured with these goals in
mind. It is designed to encourage targeted racing in a city where there are 2, 3, 4 or
even more races happening on any given weekend. It is also designed to recognize the
breadth of our members’ interests and encourage the trying of new events. Finally, the
new points system recognizes that volunteer efforts are essential to how FRNY continues
to thrive. Pride Run Director Dane Grams is looking to ensure the Pride Run’s
future with smart financial and strategic decisions in 2012. Last night, the first of
many meetings about the Pride Run took place, and Dane outlined his goals for the race,
as well as information on the budget and volunteer opportunities. To get up to speed or
get involved, email Dane and Seth. Also, look for a new monthly Pride Run column
in The Next Mile starting in February!The 2012 board members are already digging into
big projects and devoting time to making good things happen for the club in 2012. The
new board will be introduced on January 7 at the Board Breakfast at Rutgers after the
fun run, and our first board meeting will be Monday January 9. I hope you will join us
for these events, and the many exciting programs and special events that will unfold
over 2012. Front Runners New York is building on the successes of the past -- not
just last year, but 33 years of creativity, dedication, and big dreams.In 2012, may you
reach all your goals and enjoy the journey, too.Sincerely,Megan Jenkins FRNY’s first
social of 2012 will be on January 6 at Evolve located at 221 East 58th Street between
2nd and 3rd Avenues. Just a few blocks from Lexington Avenue/53rd Street
4/5/6/N/Q/R subway station. Start to arrive at 6:00 PM and stay as long as you
want, as always. $2 off all drinks until 9:30 PM. Accepts cash (ATM machine
on the premise) or charge ($15 minimum). Please feel free to bring
guests. 21+ to enter and remember to bring valid ID.All members in good
standing are invited to attend all FRNY board meetings. The next board meeting will be
held Monday, January 9 at 7 PM at the home of Megan Jenkins (1960 Madison Avenue between
125th and 126th Streets, Apt. 3). Draft minutes from the December 4 board meeting are
here. A budget update as of November 30 is here. A preliminary draft of the
January board meeting agenda is here. Please suggest additional items to Megan
Jenkins. Many people just started running at the Armory this season and have taken a big
step in their training. This is the perfect time to identify some goals. 2011 is over,
and the beginning of a new year is also a great time to set some goals. Setting goals
can give you direction and focus for your training; help motivate you towards success;
help build self-confidence; help you monitor your progress; allow you to identify
strengths and weaknesses; improve the quality and purpose of your runs; and give you
something to talk about! Goals are free. On a big day, like a marathon, it’s
useful to set three goals: your ultimate goal that you would have to work very hard for;
an intermediate goal that takes some effort -- if the day is not perfect, it will still
take some work to achieve; and an "I’ll be satisfied with this" goal. There are two
types of goals. Process goals involve activities that focus on mastering the task and
increasing one’s skill level. Some people call these practice goals. For example,
following a training schedule as closely as possible, improving your nutrition, or
getting more sleep to be as rested as possible. Outcome goals relate to a specific
outcome, hence the name. These are otherwise known as competition goals. Examples
include breaking 5 hours for a marathon, running a PR in your next five miler, or
breaking 7:30 minute pace in a four miler. It is often useful to have at least one of
each. Often times, achieving a process goal will lead to achieving an outcome goal. The
best example of this is (in my unbiased opinion, of course ;-), "I will listen to Koach
Kelsey’s advice all year (process goal) and I will run a PR in the ING NYC Marathon
(outcome goal)!"Be SMART when choosing goals. They should be: Specific: I will set a PR
in a 5 miler vs. I will run more Measureable: I will do more speed workouts vs. I will
be more happy with my running Achievable: I will run all of the ? marathons in the Grand
Prix series this year vs. I will run 200 miles every week this year Realistic: I will
break my marathon pr by 10 minutes vs. I will break the marathon world record by 10
minutes Time-bound: I will run my first marathon before my 50th birthday vs. I will run
a marathon. A well written goal for someone who just ran a 2 hour half marathon is
"I will break 1:55 at the 2012 Queens Half Marathon." This is SMART. It’s
less frustrating if you set goals that you control. You control your effort, your focus,
whether you workout or not, how many quality workouts or long runs each week, and your
attitude. Many people want to beat another runner or to place in the top three of their
age group. These are hard to control as the outcome is not only dependent on what you
do. It’s okay to set these as goals, but they shouldn’t be your only goals. The
single most important reason why people don’t achieve their goals is that they don’t set
them in the first place. Therefore, they don’t really commit to it. So, skip the part
where you set the goal of setting goals, and write them down. Then talk about it. Tell
other people. This will force you to commit to them. Just do it! So, here are my
goals as a coach and for the team.Goal #1: FRNY will have at least 5% more individuals
race in the 2012 Points Races than in 2011 Points Races.Goal #2: FRNY will have at least
5% more NYRR race finishes in the 2012 Points Races than in 2011 Points Races.Goal #3:
FRNY will move up at least 1 position in each of the Men’s and Women’s Points Standings
in the NYRR Point Races from the 2011 results.Goal #4: FRNY will have at least 5% more
�70%+ age graded finishes in the 2012 Points Races than in 2011 Points Races.Goal #5: I
will work with the race captains (and other coaches) more frequently in 2012 to work
towards these goals, by meeting with them formally at least 4 times this year. So,
there, I wrote them down. I’d talked about it, and now I’m committed to them!
- Koach Kelsey
P.S. Now that you have set your goals, remember the old adage, IF AT FIRST YOU
DON’T SUCCEED, TRY, TRY AGAIN. Yes, it can be upsetting not reaching your goal, but give
yourself a day or so to lament over your disappointment. Then, analyze what you could
have done differently and come up with another game plan. DO NOT GIVE UP!!!! Feel free
to send me your running goals (coach@frny.org), and I would be more than happy to help
you achieve them. JOSH KORTH Hello beautiful Front Runners, I am Josh Korth. I have been
a member since 2009 and have grown tremendously as both a runner and individual since
joining FRNY. Outside of running, I am a teacher for children with Autism at
LearningSpring School. I cannot wait for a wonderful racing year with all of you. I hope
to see you on the track, in Central Park, and at fun runs. 2012 will be a great racing
year for us as the team continues to expand, and we strive to run faster and
smarter!BERNADETTE JANELLEBernie 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 8 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. As a result, Bernie’s current goal includes
training to run the 2012 Boston Marathon. In addition, she has specific goals for
this year, which include increasing participation in relays, track meets, club team
races for points, out-of-town FRNY events and sprint triathlons to a half ironman
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 athletes at all fitness levels and experience.
Moreover, being a race captain offers an opportunity to work closely with the coaches to
promote team racing and healthy running in the club. She also looks forward to reporting
(and celebrating) your small victories and BIG accomplishments, too! STEVE
WALDONOriginally from Southern California, Steven Waldon moved to New York in 2006 and
started running in 2009 before joining Front Runners. He credits Front Runners with
introducing him to speed training and competitive racing ranging from 5 kilometers to 50
miles, and for introducing him to a wide array of runners within the club, many of whom
he calls his closest friends. Steven is partial to longer-distance races, preferring
half and full marathons, and has recently started running ultra marathons. This is
Steven’s second year as race captain, and he looks forward to seeing more people
participate in the new points system, achieve new PRs, and push themselves to new goals.
When he’s out of his running shoes, he can be found at the pool hall or drinking lots
and lots of wine.PETER MACARIPeter, having mostly concentrated on singing and music in
high school and college, only ran occasionally to keep active. A year after graduating
college a friend invited him to run his first half marathon. Excited for the challenge,
Peter ran his first race ever and joined Front Runners shortly after in 2008.
Since then he has been picking up miles and speed. After running his second
marathon this fall Peter achieved a BQ at the Mohawk Hudson Marathon
upstate. Though mostly focusing on long distance, Peter also enjoys the indoor
track workouts at the Armory. He intends to run some of the track races this season
before switching back to long distance training later in the season. Peter lives in
Brooklyn and works in account management at an advertising agency.AJ STACHELEKAJ joined
FRNY in January 2010, and couldn’t even run a mile. He is now an out and proud transman
who has successfully competed in all distances of racing from the 100 meter to a half
marathon, as well as multisport events including sprint and olympic triathlons and a 200
kilometer bike tour. He continues to be amazed by all the love and support the club has
to offer its members, from improving athletic performance to increasing confidence and
pride in being oneself. This past year he served on the board as a director at
large, co-captained a Reach-the-Beach team in New Hampshire, and journeyed near and far
to cheer or participate in races with fellow Front Runners. AJ could not resist the
opportunity to give back to the club in yet again, and proudly joins the ranks of race
captains for 2012. AJ is excited to offer support to others in reaching their
goals, as he knows how important such support is when it comes to living a healthy and
happy life. By Sandi RoweZoe RosenbergNew Member since November 22, 2011What first
brought you to Front Runners and what inspired you to join? I first tried out Front
Runners because I wanted to be a part of a queer community outside of Cubbyhole (as much
as I love two dollar margarita Tuesdays!), and everyone can use a little more fitness in
their lives. It seemed like a great way to do both at the same time, and the fact that I
find myself waking up early on my precious Saturdays to come back every week has really
been a testament to that. The community makes it fun and keeps me motivated even though
running is still new territory for me!When did you first begin running?I was a casual
treadmill jogger throughout college, but I wasn’t jogging with any regularity until I
�started doing weekly Saturday fun runs over the summer. I’m still quite a novice, but I
am really surprised by how much faster I’m getting by sticking to a schedule, and having
a set time and place to run every week, as opposed to just hitting the elliptical every
once in a while.What is your favorite distance or race?I haven’t done any races yet, but
hopefully soon... I definitely have my eyes set on the Pride Run! That length race would
have seemed impossible to me just a few months ago but with weekly fun runs since the
summer and training at the armory, it’s looking more and more doable! My long term
goal is to compete in a marathon!!What is/are your running goal(s) for 2012?My running
goals for the year include joining my fellow Front Runners for speed training at the the
Armory this winter, continuing to come every Saturday morning for fun runs, and
completing the Pride Run! And I plan to kick off these resolutions with a midnight run
on New Years! :-)I see you’re studying Visual Art at Hunter College. Do you prefer to
study or create and if the latter, what is your favorite medium?I’m studying art history
as well as studio art, so a little bit of both! My favorite materials to work with
lately have been plaster casts and spray paint, but it changes from project to project.I
see you attended school in Madrid. What was that like? How long were you there? What did
you study? And do you have any stories you’d like to share?I studied Spanish literature
and culture in Madrid over the summer through a study abroad program at Hunter College.
It was definitely a highlight of my college career, and ever since, I’ve been looking
for new friends in the city to speak Spanish with. One of the definitive highlights was
attending an outdoor-foam-party-Lady-Gaga-themed-drag-queen-sing-off at Barcelona Pride,
and then later that night finding out gay marriage was legalized in New York. What is
your relationship status?I am currently in a relationship with a beautiful artist who
likes to read Plato to me and distract me from important Front Runner newbie
questionnaires. How do you spend your days (i.e., what do you do to pay the
rent)?I am an art major by day, nanny by night, and wannabe rock-star drummer on
weekends. Besides running, what else do you like to do for fun?I love jamming with
friends, making huge collaborative art projects, creating perfect mix tapes, and
watching anything by Almodovar.What is one thing you would like to share that might
surprise your fellow Front Runners?One thing that might surprise my fellow Front Runners
is my deep and undying love for "Riot grrrl" and punk rock. Kathleen Hanna is my idol!
Carbs and Carbo Loadingby Miles HarterCarbohydrates unfortunately often get a bad rap.
Too much press is given to folks who attribute their lean physiques to "low-carb diets,"
with the implication being that everyone else should also avoid carbs. But the key to a
lean physique is to (1) eat properly balanced meals, (2) do at least three good cardio
sessions each week, and (3) lift weights. Although protein and fat can be
important energy sources, carbs are the quickest source of energy. Carbs also help
monitor and control your blood sugar. Most significantly to us runners, carbs keep the
body from losing muscle. How does this work? You likely have heard of the
term glycogen - this is simply another word for the extra glucose that is stored in our
liver, muscles, and blood. When we need energy during a run or a race, the body relies
first on the stored glycogen. If none is available, the body will next draw on the
glucose that is stored as glycogen in fatty tissue, and then moves to burning the
protein tissue in the muscles. Where does carbo loading come in? First off, it
works only for events that will last over 90 minutes. So while it may seem fun and
productive to eat that half gallon of ice cream the night before a 10K, it will NOT help
in your race performance. With carbo loading, you want to maximize the amount of
glycogen stores in your muscles. About six days before a race (a half marathon or more),
do your last hard run, so that the body pulls that glycogen (the stored carbs) out of
the muscles. Then, for three days, eat foods high in protein and fat, but low in carbs,
to prevent the glycogen levels from rising again. Then for the three days before the
race, you again build up the glycogen stores, by getting about 70% of calories from
carbs. Whole wheat pasta, brown rice, sweet potatoes, and pseudo-grains like quinoa or
buckwheat are best -- not cookies and ice cream. By Da Ping Luo, Editor of The Next Mile
The Need for Speed
"There is more to life than increasing its speed." - Mahatma Ghandi
Once a year, at one moment in time that straddles New Year’s Eve and New Year’s Day,
lubricated by champagne and good cheer, we get a chance to start fresh. Taking that
chance turns out to be our defense against the years blurring together as we race ahead.
As runners, we have an inherent desire is get faster and faster. But to what end and at
what expense? Toward what finish line are we hurdling ourselves?With that question in
mind, I took some time out New Year’s Day to acknowledge 2011 from a new (for me) point
of view.NO REGRETSAs a runner, 2011 was pure disappointment. I entered two marathons
(Big Sur and New York) and participated in none. On March 16, a large section of Highway
1 collapsed and fell into the Pacific Ocean, which left the organizers of the Big Sur
International Marathon scrambling to revise what was to be a run from Big Sur to Carmel
into an out and back from Carmel. With 7 weeks to go, I withdrew my entry and resigned
myself to run, what others have exclaimed to be the most scenic marathon, another year
when the original course is restored after repairs. However, we already had the airfare
and hotel paid for, and vacation days claimed, so I used the time to decompress and took
�a short break from running.
Highway 1: Major Road Repair Needed!
This short break expanded to nearly half the year. I wasn’t committed to running
the marathon in New York City either. My entry was guaranteed and paid for back in
January 2011, and with no regrets, I deferred my entry for 2012 with the understanding
that the fee was non-refundable. I spent that day, November 6, as I had the previous two
years -- at the 24-mile water station. 2011 was the year I learned to live with no
regrets, and in learning that, my disappointment in myself dissolved.Come marathon day,
it wasn’t about me anymore, but about the camaraderie and friendships that are built
around the water and Gatorade stations manned by Front Runners and friends. That day, As
I worked the 24-mile water station, I found myself thinking about all the things I would
miss out on by merely running past Mile 24 in an end-of-marathon daze in 2012. I would
miss witnessing the breakneck speed of the wheelchair racers, the elite runners zooming
by, all the goofy costumes, and -- especially -- our fellow Front Runners passing by.
But then again, moving forward, no regrets. My resolve for 2012? To be happy. It’s
not that I’m entirely unhappy right now, but as always, there’s room for improvement. To
be frank, I’m not entirely sure how to get there right now, but I know that Front
Runners and the connections I’ve made (and maybe some yoga) will play a big part in my
journey. For me happiness is a direction, not a destination, and hopefully it was lead
towards a finish line I’ll gladly sprint towards. I hope you will also take the time to
reflect on 2011, and your resolves for 2012. Happy New Year and see you at the finish
line!What is your 2012 resolution?
�
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Newsletters, 2012
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2012_THE NEXT MILE: JANUARY 2012 - FRNY NEWSLETTER_1109028542452.pdf
Description
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2012
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Document:Newsletters
Year:2010s
Year:2012
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email_content: THE NEXT MILE: JULY 2012 - FRNY NEWSLETTER
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}; In This Issue: July 2012 Welcome MatUpcoming BirthdaysContributorsAbout The Next
MileThe Starting LineBoard Meeting MinutesUpcoming EventsKoach’s KornerGadgets N’
GearMulti-SportNutrition NotesProfile of the Month: Natalie Johnston
Welcome Mat
In the month of June and early July, we welcomed the following new members!
�Henry Weaver
James Washington
Jason Jones
Jason Reindorp
Jermaine McCrossing
John Abraham
Justin Holden
Justin Ruaysamran
Keith Gissubel
Kevin Russell
Larue Andrew Williams
Michael Luy
Peter Bolger
Simon Pitman
Thinh Nguyen Duc
Vivek Mathur
William Tabaka
Scott Helfgott
Stephen O’Rourke
Terry Sonterre
Christopher Casey
Dyan Gershman
Erin Swan
Wendy Lai
Caroline Ortiz
Javier Gomez
Alexey Titov
Andrew Getty
Bond Vo
Brian Boden
David Mortel
Donovan Jones
Eric Ord
Erich Buchrieser
Fnu Herry
Ivan Poljak
James Sorrels
Jamie Baldwin
Jason Mejias
John Walsh
Jonathan Arnold
Joshua Lefkowitz
Kevin Lieber
Kevin Shiau
Matthew Lucero
Patrick Thompson
Ravi Joshi
Robert Verhoeven
William Ace Conlu
Gilbert Gaona
Liam Carey
Michael Cornelison
Samuel Woodson Upcoming BirthdaysIn the month of July, we wish the following members a
Happy Birthday!
Katrina Amaro 7/1
Gilbert Gaona 7/1
Brandon M. Currie 7/2
Lynn Canfield 7/2
Matt Farber 7/2
Nicolas Vissat 7/2
Joshua Lefkowitz 7/2
Scott Fitzgerald 7/2
Benjamin Jooste 7/3
Linda Paparella 7/4
Brian Chelcun 7/4
Jay Dercola 7/4
Daniel Mendez 7/5
Ed Carter 7/7
David Duncan 7/7
George Stirling 7/8
Richard Reece 7/8
�Victor Inada 7/10
Krista McGuire 7/11
Liz Siviski 7/12
Jeff Becherer 7/13
Sara Ray 7/14
Steven Horowitz 7/14
Devin Dwyer 7/14
James Sorrels 7/14
Scott Emmons 7/14
Linda Romano 7/15
Gary Coulson 7/16
David DeCooman 7/16
James McCarrick 7/16
George Mayer 7/16
Miguel Barrios-Barrios 7/17
Meryl Wimberley 7/17
Manny Kalamaras 7/18
Susan Convery 7/18
Alison Casillo 7/18
Michael Luy 7/18
Christopher Miller 7/18
John Walsh 7/19
Beth Strickland 7/20
Karl Smith 7/20
Duke Akiba 7/22
Jeffrey Blair 7/22
Christopher Selenta 7/22
Rajat Rana 7/23
Anthony Ng 7/26
Jeff Kagan 7/26
Canh Trinh 7/26
Rachel Cutler 7/26
Nicholas Sterlington 7/26
Thomas Hoffer 7/27
Shawn Pennington 7/27
Thomas Hammer 7/27
Laura Giambrone 7/28
Sazzu Landa 7/28
Ryan Duerme 7/28
Emily Meyers 7/29
David Santiago Miranda 7/29
Kevin Shiau 7/29
Aaron Lawler 7/30
Beatriz Hernandez 7/31
Maarten Vandersman 7/31 This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Zander Ross Josh Korth The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgLeadershipFRNY Brooklyn Mike Grzelecki Megan
McDavid Brendan Moroney Karl Rutterbrooklyn@frny.org Coaching
TeamKelsey Louie, Head Coachcoach@frny.orgNatalie JohnstonMichael KleinJonathan
WarnerKent Lau, Swim Coach Coaching CommitteeBernie Janelle David
Lin Marty McElhineyCommunicationsDa Ping Luo, Director and EditorMichelle Mazzara,
Web Masterwebmaster@frny.org Michael Klein, Membershipmembership@frny.orgRosario
Gennarocalendar@frny.orgMegan Jenkins, FR Gram frontrunnergram@frny.orgTom Henning,
PhotographyCross Country MeetGemma Sanz de la Serna DesignKatrina Amaro Martha
Marina Dao John MacConnell Sandi RoweElections OfficersTBDFinance/Audit
CommitteeTara AmatoMatt KovichAnthony NgFRNY MultisportRachel Cutler Mike
Terrymultisport@frny.org Long RunsJonathan Warner, Assistant
�Coach longruns@frny.org Marathon WeekendMatt KovichGemma Sanz de la
SernaMembershipDa Ping LuoMichael Kleinmembership@frny.org Pride RunDane
Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony Majewski Race CaptainsBernie JanelleJosh KorthPeter MacariAJ
StachelekSteve Waldonracecaptains@frny.org ScholarshipsDave Lin Anthony
NgGemma Sanz de la Sernascholarships@frny.org Social CommitteeAnthony
Ng Sandi Rowe Aneesh Shethsocial@frny.org WalkingJim
BrandonWednesday RunDave Linmen@frny.org Front Runners New York
POBOX 230087 New York, New York 10023 membership@frny.org On Thursday, June 21,
we had a real "Front Runner moment" when the truck carrying the Pride Run shirts rolled
up to the Liederkranz Club 40 minutes late for the 1PM bib pick up. That’s when 20 Front
Runners, some of whom were just there to pick up their bibs (and were wearing their work
clothes) pitched in to unload the truck of some 6,000 shirts, and delivered them to the
waiting runners in 5 minutes flat. The printer and the truck driver were flabbergasted
at the swarm of men and women who were waiting for their shirts in the sweltering
heat.
This is but one example of many all weekend of how Front Runners pitched in, helped out,
and went above and beyond to make Pride weekend a fabulous experience for everyone
participating in our race. It is also but one example of how Front Runners pitch in
year-round to help out one another, the running community at large, and our club.Early
next month we will get another opportunity to celebrate our club spirit (albeit on a
much smaller scale!) with the Club Team Championships [registration link] on August 4,
followed by the traditional Meet the Membership Potluck Picnic on the East Meadow -- not
far for the race’s start/finish line. I hope you will join us that day for cheering (the
men’s and women’s races are run separately), racing (this is a gem of a race -- smaller
numbers means a nice clear course all 5 miles), and picnicking (we have some awfully
talented cooks and bakers in our club).All best wishes, Megan Jenkins Coryat
(photo credit: Rosario Gennaro) All members in good standing are invited to attend all
FRNY board meetings.The minutes from the June 4 meeting are available here. The next
board meeting is July 11 at the home of Sandi Roegman, 235 West 132nd Street, Apt
1.Check out the preliminary agenda and please suggest agenda items to Secretary Seth
Richardson [insert email link].The Second Quarter General Membership Meeting will be
held at Rutgers after the fun run (about 11:30 AM) on Saturday, July 14. The club’s
financials will be presented, as well as a membership update, and a Q&A will
follow. Thursday, July 12: Sunset and Suds Second Race. UA is sharing the proceeds
from this race with FRNY, and Team Harlem United will be out in full force that evening
for their corporate challenge.
Saturday, August 4: Team Champs
8 AM Men & 9 AM WomenPotluck Picnic 9:30 AM onward by Dane Grams, 2012
Front Runners New York LGBT Pride Run Director
They say a picture says a thousand words. I hope this one says 5,000.
That is how many runners crossed the finish line in the 2012 Front Runners New York LGBT
Pride Run. 5,000 finishers. 5,000 meaningful stories.
When Megan asked me to take on this role this past fall I had no idea what I was getting
myself into. But being the coach of the Pride Run team was one of the greatest
experiences of my life. This year we set out to make this event the most collaborative,
transparent and memorable races our club, and this city has ever seen. I hope you agree
-- mission accomplished.
We put forth some lofty financial goals, which I’m happy to report we shattered. We
added new elements and entertainment. We brought a fresh new look to the design
elements. We took risks. Of course we faced bumps along the way. But like in
running those moments of greatest challenge are the ones that make us the strongest.
There were so many individuals who made this experience possible -- and I want to thank
you for your contributions. It truly does ’take a village.’ In the next
issue of the FRNY newsletter -- once the dust has settled and once the financials are
thoroughly reviewed -- we will be sharing all of the details with you, including some of
the behind the scenes stories that made this race such a success. In the meantime,
remember this picture. It is a moment that I head the pleasure of witnessing -and an image that will always be in my mind. by Kelsey Louie
...Continuing from last month’s article, here’s some more information on training for a
marathon (or a half marathon). Preparing for your long runs:Training for the marathon
over the next few months is all about helping your body adjust to what you will ask it
to do the day of the marathon. There are some things that work for everybody, like
making sure you include three 20 mile runs in your plan. Also, understand that each
person has his or her own preferences, like Gatorade vs. water -- so, keep both in mind
�when you read the following.PacingIt is important that you run your long runs at the
proper pace. Training at the proper pace allows for the proper physiological changes to
take place so that you can be prepared to run your marathon at your goal pace. You
should run the majority of your long runs from 45 seconds to 90 seconds per minute
slower than your intended marathon race pace. Now, there are several reasons why you
might adjust your pace away from this rule:
You require a slightly different training program because of injury or other special
circumstanceYou are an experienced runner who is extremely strong at short
distancesThere are different workouts where you will be asked to run at a different
pace, usually marathon goal pace. A common mistake is to start your long run too fast,
then slow down. If you do this often enough, you will actually train your body to slow
down on race day. So, please heed this piece of advice.Adjustments to the Training
Schedule:There will be many reasons why you might not be able to stick to the training
schedule. If you have any questions on how to accommodate injuries, fitness levels,
mileage needs, work schedule, etc., please don’t hesitate to ask
[coach@frny.org].Hydration:During the marathon, there will be regular water stations
every mile or two, and you’ll need to develop a hydration plan. You should definitely
have a plan as to when you are going to take in fluids on race day. This is best
practiced during training races. Drinking while running takes practice. How you get used
to this during your long runs will vary. Here are some things that have worked for
others:get a fuel belt so that you can carry your own drinks with yourely on the free
water fountains along the routecarry a bottle while you runbring money with you and plan
to stop at particular points during the course to purchase fluids.Nutrition:Get to know
what your body needs for fuel. This is very individualized.Pre-run -- I strongly advise
that you try to get some calories in before you do a long run. Some people don’t need
to, though. Learn how much time you need to digest. Learn if a Power-gel and/or juice
will be enough, or if you need to eat a more hearty breakfast.During the run -Experiment with Power gels, Gu, Jelly Beans, Cliff Gel Shots, etc. Practice taking them.
Learn which flavors you like. Learn how often to take them. Keep in mind that it takes
about 20 minutes for any nutrients to absorb into your bloodstream.Post-run -- Take in
calories within the first 30 minutes of when you complete your run. A sports drink will
be fine. Eat a meal within 2 hours of your run. This will help with your post-run
recovery.Chafing:Learn where you chafe. Experiment with different anti-chafing products
such as Vaseline (petroleum jelly) or Body Glide. For some people, moisturizer works
just fine.These are just the basics. It’s awesome that you’ve committed to training for
such a long distance! So don’t fret, we’re going to get you to the finish line - Koach
Kelsey by Zander Ross
Make a wish!Many questions come to mind when one is asked the question above. Will my
wish come true if I drop this penny into the fountain? Can I wish for world peace, or
for someone to fall in love with me? And, how many wishes can you make from just one
coin? Should I empty my piggy bank? Will you grant me a PR little coin? Please? Please
little coin, why won’t you qualify me for Boston? Come on, I’m parting with a whole
quarter!Well, some wishes come true and some simply are unattainable . But, as I wait
for Aladdin’s lamp and the fountain, both of which have proven not being too reliable, I
guess I can count on some very effective preventive solutions.So a new questions comes
into mind. Where does it hurt? What’s the problem? Chafing? Blisters? Mega rubbing? Sore
muscles? Black toenails? The list goes on and the ouches can get pretty nasty. But we
can prevent a lot of these "ouches" from getting the best of our race and leave us ready
for more painless running faster and sooner than we believe. Here are a few items that
can make things a lot easier. I know that many of you know all these already, but I’m
sure it will help some of our newbies. Aquaphor -- it’s a fantastic gel that applies to
the skin just like Vaseline would, but it is not absorbed by the body, so it can be
useful for long periods of time. Be careful with Vaseline, as it goes away with sweat.
Now, as I visited with Jerry Macari the owner and coach of Urban Athletics, he showed me
a new product for pain relief. It’s called "ALCiS." This cream contains a topical
analgesic, trolamine salicylate, that when applied to the skin, gets absorbed and helps
with muscle soreness. His advice, use it a few days before a race, keep applying it
daily and your legs will feel ready for your run.NipGuards -- these are so reliable,
they help you avoid the painful bloody nipples that hurt like crazy, followed by more
ouch for days when taking a shower. But if you have any medical tape lying around that
just as well and won’t come off until you’re ready for it to come off. Do you get lots
of black toe nails? Once I heard that black toe nails are the trademark of a TRUE runner
... hmm, maybe, but who wants to suffer? Or go to the beach and have to wear grandma’s
ugly shoes to cover those toe nails? Not Moi! I found a solution that works well for me.
Because our feet tend to move forward as we run, having a big toe box on your next pair
of sneakers will help tremendously, but you must be sure to tighten the shoes correctly,
so the foot stays in place. Runners World has a guide to methods of lacing shoes. I am
still hoping every time I go to my mailbox to find The Genie lamp, all the way from
Saudi Arabia, but perhaps it got lost at the US Customs office. And, I am still dumping
my savings into Bethesda fountain, and nothing......I wonder if it is because I am
�throwing in defunct Francs and they are practically worthless...cheating the fountain?
Noooooo! So, are the coins in the fountain a waste of money? Maybe, unless they give you
hope, then they are not. Will my wishes come true? I hope so, and I hope yours will
too.Now, I wish you safe, enjoyable, pain free summer running.Take care of yourself,
take care of your body and stay strong.Until next time my fellow runners,
remember:Ouch-less...Zander Ross On August 11, New York City will host its very
first Ironman triathlon. FRNY has 10+ triathletes registered to compete in the race!
These athletes have been training hard all summer and will need our team’s support on
race day. Front Runners has been selected to host water station #8 at mile 17 on the
Ironman run course. Volunteering to assist at the water station is a FANTASTIC way to
support our athletes. The station will be at 172nd St. and Riverside Drive, not far from
the George Washington Bridge. Since the Ironman is such a long race, we will need to man
the water station for 13 hours. The first shift will be from 11:00am to 5:00pm. The
second shift will be from 5:00pm to 12:00am midnight (when the Ironman course closes).
Volunteers who man the first shift can look forward to cheering for the pro athletes.
Volunteers in the second shift will get to see our FRNY athletes run by. (And volunteers
for both shifts get to see everyone!) The aid station will be complex -- we will offer
athletes water, Gatorade, chicken broth (for salt), bananas, gels, cold sponges...and
potentially many other things!Every Front Runner that participates as an official
volunteer at the 2012 race will receive an opportunity for guaranteed entry into the
next Ironman NYC in 2013! If you are considering an Ironman in the future, this is
an excellent opportunity to get early entry into one of the most popular courses in the
world.So how do you sign up? Follow this link, locate the "Front Runners" shifts in
the dropdown menu, and use the password "frontrunners" to enter. Reach out to
multisport@frny.org with any questions. We look forward to seeing you out on the race
course on August 11! by Miles Harter
In Rich Roll’s inspirational triathlete memoir and how-to guide, out of the blue, he
drops the name of one of my old DC friends, who happened to be Rich’s favorite
grade-school teacher. And my friend had no idea that he was mentioned in the book! And
then at a recent book signing, Rich told me that my friend had recently gotten in touch
with him. That coincidence was one of the many pleasures of reading "Finding Ultra:
Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself."
(Nice to see the proper use of the Oxford comma in such a lengthy title!) The book is
Roll’s account of his transformation from a sedentary, slightly overweight schlub to a
star triathlete. He is surprisingly candid about a truncated scholastic swimming career,
his alcoholism, a failed engagement, a happy marriage, and his frenetic legal career.
After he turns 40, an epiphany leads him to a vegan diet, also notably avoiding sugar
and processed foods. His favorite kitchen appliance becomes the high-powered Vitamix
blender. His health and attitude markedly improve. He first trains, unsuccessfully, for
a half Ironman, the result being the dreaded "DNF." Then he hires an excellent coach who
prescribes adherence to a consistent Zone 2 aerobic training regimen -- ala the Phil
Maffetone method -- which leads to Rich’s many triumphs. The bonus section on nutrition
covers both training AND recovery needs. In particular, the discussion of alkalinity is
crystal clear, emphasizing how we must eat alkaline-forming foods -- such as nuts,
fruits, vegetables, and beans -- and avoid acid-forming processed foods, soda, meat, and
dairy. Two cavils, however. While Roll correctly states that concerns about not getting
enough protein on a plant-based are misplaced, I would argue that protein needs can
markedly increase, depending on one’s goals. Also, while he correctly stresses the
importance of Omega-3 fatty acids, he unfortunately treats saturated fats and dietary
cholesterol (different from blood cholesterol) as pariahs.The compelling account of
Rich’s personal story, the detailed explanation of his aerobic training methods (which
work!), and the insightful nutrition tips make this book a great read. Natalie Johnston
Profile by Joshua Korth
A couple years ago, a beauty--and track star!--burst onto the FRNY scene. Natalie
Johnston decided on racing for the blue and orange even though she had other NYRR teams
courting her to race for their teams. There is something about Front Runners that makes
her love the team. "The camaraderie is beyond compare to any other team out there," says
Johnston. Part of this is due to the wonderful and cute coach, Kelsey Louie, but since
she has joined FRNY, Johnston that the positive energy is infectious. It’s what has kept
her coming back for more as well as racing smart and fast since she joined. This FRNY
starlet with five tattoos has an impressive life and running resume that makes her a
perfect fit in our family. For Johnston, running began in eighth grade as more of a
social opportunity than a need to compete. However, when invited to join the cross
country team at her high school, Johnston was somewhat skeptical. "Cross country? How
far are they going to make me run!?" were Natalie’s thoughts as she ended her first
successful track season. In the long run, she is happy that she made the plunge since it
began a lifelong addiction to running.
Johnston’s main running interest has been track. She started her collegiate career
running for Manhattan College, but then finished up at CW Post where her teammate was
�the infamous Derek Petti. "I ran everything from 400 intermediate hurdles, Steeplechase,
5k, 10k, 1500m, and both the 4x400 and 4x800 relay. Oh, and the high jump!" Always
ambitious and competitive, Johnston once competed in all these events (minus the
1500m) in a single championship meet . She may have been running on delirium!
Collegiate track was sometimes difficult for Johnston since she had many injuries during
this time. Johnston, like many serious athletes, had battled an eating disorder during
this period of her life. At one point, she barely ate anything. It was not that she
thought she was fat, but it just became a routine to eat minimally. This was problematic
since it made her amenorrheic and have lower vitamin D levels. That combination makes
one a prime candidate for stress fractures of which Johnston has had seven throughout
her running career. Yet, Johnston did not let these tough times last too long as she has
thrust herself into a seriously healthy lifestyle. In fact, she is a huge foodie and
constantly reads up on nutrition and ways to lead a clean and healthier lifestyle.
In her career, Johnston has had some pretty impressive performances! She recalls
running the 1500 against their arch nemesis, the team from William Floyd. "I beasted out
a 4:56 1500m which was pretty sweet!" As for her proudest performance in college, it
would have to be the time that she ran a 19:15 5k in Van Cortlandt park. She recalls
fondly, "that was pretty darn good for me on such a tough course!"
The great thing about Natalie is she continues to improve in her adult running career.
Just last year, Johnston ran a ridiculously fast and smooth Healthy Kidney 10k clocking
6:13 per mile pace! These smokin’ fast times give even some of the fastest men on the
team a run for their money.
With such an extraordinary running resume paired with her level of experience, Johnston
comes into her role as our club’s track coach with goals and a hard work ethic. It is a
perfect fit however since Johnston plans to be both to push our members hard and make
the workouts fun. If you come to Thursdays at the track, Johnston warns "Be prepared to
work hard! This is a running club, not a walking club!" But it is hard for her to say
this without her signature smile.
Johnston is studying through NASM to get her personal training certification. She
is eager to learn more about the body and correct each runner’s form in a more
scientific manner. Since she works for an orthopedics office, this fits in nicely with
many aspects of her life. Injury is something that plagues runners, and Natalie wants to
use her own personal experiences as a resource for the club. When asked how to deal with
injuries in running, Johnston suggests the following to our members: "Take the time off
to really understand your injuries. Get a great doctor and physical therapist. Finally,
make sure your nutrition is on point." Solid advice, and Johnston knows best of all that
rest can facilitate the healing process in the body.
When she is not running on the roads or at the track, Johnston is working long hours as
the surgical coordinator at a doctors office. She is also getting her application ready
for Physician Assistant school. Johnston’s determination on the track translates well to
her life ambitions, and she lives a very balanced life.
In the tradition of a well-rounded athlete and professional, Johnston has some equally
exciting extracurriculars. You may not know that she played flute from elementary school
until she finished high school. She was first chair, but would you expect anything less
from this lady? Every now and then she will jam out, and music continues to remain as
one of her passions. She loves to just walk the streets of Manhattan with her headphones
in or blast the tunes in her cable-less apartment. At one point, Johnston was an artist,
but she notes that many of her pastimes these days are sports related. Whether it is
yoga, cycling, or swimming (she was a competitive swimmer for 8 years), Johnston manages
to keep her life full and active!
Johnston’s positive attitude and resilience are in many ways due to her strong
relationship with her mom. She may not easily identify her favorite band, but without
missing a note, Johnston states, "My mom is my favorite everything!" Since her mom was
the main support for her family growing up, she often was unable to watch Johnston race
in college, but that was okay because Johnston admired her working hard even on the
weekends. However, when Johnston was younger, her mom took her sisters and her to
every swim meet and dance recital that they had. She was a strong and supportive mom. On
the other hand, Johnston’s dad was an alcoholic and drug addict as she was growing up.
So when he was not high, he was there to support. Always one to be honest, Johnston says
that her father’s level of support was just not enough. Despite all of this, Johnston
knows that her family will be out there to watch her run the NYC Marathon this fall.
"There are no ifs, ands, or buts on that one!"
As far as those tattoos go, Johnston sees them as a storybook on her body. The one on
her hip she describes as a "biohazard rose thingamajig." She got that one when she was
�18 because she thought it was cute. She drew the hibiscus flower herself that is seen
under her ear. Then, there is the word love written in Chinese on the back of her
neck that she got with an ex. Her wrist has a partial tribal coverup that was also with
an ex, and she has the periodic element for gold (Au) on her bicep which are another
ex’s initials. Although the common theme here is exes, she really loves the getting
symbols of people in her life tatted on her body. It’s nice to have that storybook on
her that she can reflect on from time to time.
Natalie Johnston is a force to be reckoned with. Her goals are ambitious, but given her
history and mental toughness, one knows she can achieve whatever she puts her mind and
heart into. Coming up, she wants to complete the NYC Marathon. She hopes to get closer
to 1:20 in the half-marathon, and she wants to get under the 6:00 barrier in 5-milers
and 10ks. Natalie has some coaching goals as well. She hopes to help others achieve
their goals, give the best advice possible, and refer members to others that can help
when she doesn’t know the answer. She wants those that come to her workouts to leave
with a smile and jiggly legs. Johnston notes that "Coaching is very new to me, but I am
excited to keep learning, and I hope the team likes me!" Don’t worry Natalie, the team
already loves you!
Favorite Band -- no favorites but I love me some Florence, Robyn, Ellie, and Kelly.
(Wow, holy gay! It’s all ladies!)
Favorite Cheat food -- Penne Alla Vodka or Pizza
Favorite Everyday Food -- Grilled Salmon, Avocado, Watermelon, Baby Spinach, Kale...oh
crap the list goes on! OMG, that would make a delicious salad!!! Drizzle that with some
Balsamic Vinegar and Oil. BOOM Delicious Dinner!
Single still? Oh so very single. And to all those that want to know, I date both sexes.
I’ve had a lot of trouble getting dates with women the past 3 years though. *sadface*
Dream Vacay -- Costa Rica -- I need to explore the jungle and get dirrrty! Also,
Hawaii to relax and enjoy the elegant beauty. Favorite Running Shoe -- Brooks is what I
have been running in for years. Training shoe for plyometrics and agility training would
be Nike though.
�
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Newsletters, 2012
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Document:Newsletters
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Year:2012
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email_content: THE NEXT MILE: JUNE 2012 - FRNY NEWSLETTER
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}; In This Issue: June 2012 Welcome MatUpcoming BirthdaysContributorsAbout The Next
MileThe Starting LineRace to the RunKoach’s KornerGadgets N’ GearWelcome to our
FamilyMulti-SportNutrition NotesProfile of the Month: AJ Stachelek
Welcome Mat
In the month of May and early June, we welcomed the following new members! Peter
Gardett
William Shipman
Kenneth Yanes
Ben Steverman
Nicolas Vissat
Nate Steinwachs
James McGill
Jacki Brandi
Has Abeygunawardena
Anthony Chacon
Carlos Segura
Jonathan Jeremias
Nicholas Stevens
Ralph Rodriguez
Brendan McLellan
Laura Mirro
Steven Horowitz
Stephen Covello
Geraldine Rojas
Patrick McCandless
Mark Jefferson
Kerri Fox
Melvyn Kirtley
Jeff Becherer
Josephine Rodgers
Russell Huiskamp
Keith Adams
Thomas Hein
Darrell Gardner
Gary Coulson
Sierra Jorgensen
Richard Thayer
Giri Parameswaran
Anthony Forte
Michael Keyserling
Karin Lundell
�Eric Sand
Kerry Vigilo
Matt Blanchard
Joshua O’Sullivan
Gary Wapnitsky
Kelly Jones
Kevin Alexander Leonidas
Glenton Davis
Jessica French
Matt Rudkin
Stephanie Zundel
Andy Ravenna
Justin Holden
Ruth Bienstock
James Washington
Stephen O’Rourke
Christopher Casey
Kimberly Corcoran
Dane Bailey
David Jankowski
Vivek Mathur
Chris Corcoran
Jason Reindorp
Peter Bolger
Barrak Alzaid
Ally Sunberg
Larue Andrew Williams
Diana Ortiz
Michael Luy
Geoffrey Hart-Cooper Upcoming BirthdaysIn the month of June, we wish the following
members a Happy Birthday!
Keith Prince 6/2
Sarah Wheeler 6/2
Ismene Grohmann 6/2
James Brandon 6/3
Christopher Stoia 6/4
Howard Kessler 6/6
Ben Steverman 6/6
Ruth Bienstock 6/7
Ned Russell 6/7
Rob Hoerburger 6/8
Erica Jacobs 6/8
Erik Ochsner 6/8
Mark Lanaghan 6/10
Kent Gould 6/10
Diana Ortiz 6/11
Justen Bennett-Maccubbin 6/12
Martha Dao 6/12
Ralph Rodriguez 6/12
Sierra Jorgensen 6/12
Andrew Crabb 6/14
Mark Gilrain 6/15
Stefan Schweinfest 6/16
Amy Adams 6/16
Benjamin Zumsteg 6/16
Gordon Ruckdeschel 6/17
Matt Rudkin 6/17
Keith Adams 6/18
Anne Chenebenoit 6/18
Jean Simeon 6/20
Alison Kliegman 6/20
Timothy Stickelman 6/20
Ruth Gursky 6/22
Aaron Patterson 6/22
Michael Schlachter 6/22
Michelle Nolan 6/23
Lorne Lucree 6/24
Brendan Marchesani 6/25
Liam O’Rourke 6/26
Daniel Carrier 6/26
Cindy Hearing 6/26
�Paul Racine 6/26
Ivone Curran 6/26
Talia Kohn 6/27
Jonathan Jeremias 6/27
Glenton Davis 6/27
Melvyn Kirtley 6/28
James Gross 6/29
Donna Checkan 6/29 This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Dane Grams
Sandi Rowe
Zander Ross Da Ping Luo The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgCommittees FRNY Brooklyn Mike Grzelecki Megan McDavid
Brendan Moroney Karl Rutter brooklyn@frny.orgCoaches Kelsey Louie, Head Coach
coach@frny.orgChris Stoia, Assistant Coach Darin Soler, Assistant Coach Kent Lau, Swim
CoachCoaching Committee Bernie Janelle David Lin Marty McElhineyCommunicationsDa Ping
Luo, Director and EditorBlossom Coryat, Technical AdvisorMichelle Mazzara, Web
Master webmaster@frny.orgMichael Klein, Membershipmembership@frny.orgRosario
Gennaro calendar@frny.orgMegan Jenkins, Front Runner Gramfrontrunnergram@frny.orgCross
Country Meet Gemma Sanz de la SernaDesign Katrina Amaro Martha Marina Dao John
MacConnell Sandi RoweElections Officers TBD FRNY Multisport Rachel Cutler Mike Terry
multisport@frny.orgLong Runs Darin Soler, Assistant Coach Bernie Janelle
longruns@frny.orgMarathon Weekend TBDMembershipDa Ping LuoMichael
Kleinmembership@frny.orgOut of Town Racing TBDPride RunDane Grams,
Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony MajewskiRace CaptainsBernie JanelleJosh KorthPeter MacariAJ StachelekSteve
Waldon racecaptains@frny.orgScholarships Dave Lin Anthony Ng
scholarships@frny.orgSocial Committee Anthony Ng Sandi Rowe Aneesh
Shethsocial@frny.orgWalking Jim BrandonWednesday Run Dave Lin men@frny.org
Front Runners New York POBOX 230087 New York, New York 10023 membership@frny.org
Every day of my life as an out and proud lesbian, I rely on the good will, the
community, and the political action generated by the Gay Pride movement. Those
forefathers and mothers of Gay Pride couldn’t have known me, but they knew that
generations and generations to come all need to know that "Gay is Good."It’s hard for me
to imagine what it must have been like to march in the first Gay Pride march from
Christopher Street to Central Park back in June 1970. It wasn’t the same event it is now
-- it was a smaller crowd, fewer onlookers, no corporate sponsors. I wonder sometimes,
if I had been around at that time, would I have even been brave enough to march and
carry sign that marked me as lesbian?Maybe not.The cumulative efforts of LGBT
organizations and individuals around the nation have led to positive changes in the way
that we perceive ourselves and how we’re perceived more widely. The gay pride movement
made it possible for me to come out and stay out.
Front Runners New York is a very special organization that grew out of the early
Pride movement. I will be proud to carry its banner in the LGBT Pride March on June 24,
the day after our amazing Pride Run.
Like New York City’s Pride celebrations, FRNY and our Pride Run have grown large. At
times it may seem like the Pride Run just happens magically each year. I can
assure you that there is no magic, just a lot of hard work and long hours put in by Race
Director Dane Grams and his incredibly Pride Run Committee: T.J. Berardo, Martha Marina
Dao, Jason Fluegge, and Tony Majewski.I hope to see you this month celebrating one of
the many Pride events that FRNY is taking part in. Whether you are running, brunching,
cheering, partying, marching, volunteering, or all of the above, I wish you a happy,
joyous Pride Month.
Sincerely, Megan Jenkins Coryat
(photo credit: Rosario Gennaro) A monthly update on the 2012 Pride Run
by Dane Grams
�
It seems like yesterday that we began the planning process for this year’s Pride Run.
And now it’s only two and a half weeks away. Every last detail has been planned for what
will be an amazing race day! There are so many things to share with you, too many for my
little column. So I will simply share the things that matter most to you...the gay
details. This year, our bib/packet pickup is hosted by Presenting Sponsor Urban
Athletics, featuring ASICS products, at The Liederkranz Foundation at 6 East 87th
Street. This gorgeous space is the perfect location to kick off our big weekend. The
giveaway this year is an ASICS Tech Shirt, with a fierce, colorful design by Martha
Marina Dao. There will be gift bags and official Pride Run programs. We still need
volunteers for pickup (Yes, you get volunteer credit!) You may either choose to apply
the credit as part of your 9+1 with NYRR or for the FRNY Team Participation Award.
On race day, former Miss America and broadway actress Kate Shindle will
belt out the national anthem. There may be an additional surprise or two at the start.
Then for the 31st consecutive year, runners will cross the start and finish line in
Central Park, surrounded by a grove of rainbow flags. Cheer NY will be cheering us on.
And yes, there will be rainbow popsicles!Following the race in the festival area we will
have four tents--FRNY, NYSportsMed (stretching), Laser Cosmetica and Broadway Cares,
this year’s beneficiary. It will be a fun, festive environment so stick around. Rory
O’Malley will host the Awards Ceremony and the cast of Avenue Q will perform a number
from the Tony winning hit. How gay? Puppets in the Park! At 11:00am, all Front Runners
should gather at the stage for our annual group photo (thanks Tom Henning)! Then it’s
off to Boxers for our official "Pride Run After Party!"It’s gonna be a great weekend.
See you at the starting line!
Dane by Kelsey Louie
Dear Koach, I’m planning to run a fall marathon. How do I come up with a training
program? Should I be racing while I train?Great questions! There are many different ways
to approach this. A great way is to start with a plan that has already been developed by
running experts, such as Hal Higdon (www.halhigdon.com), Gordon Bakoulis Bloch (How
to Train for and Run Your Best Marathon), or NYRR (www.nyrr.org). These sources
have plans for everyone from first-timers to advanced marathoners who run 40 miles a
week. Choose the one that matches your level. Then tweak it to meet your needs, fitness
level, schedule, etc. This step is very important. You should not feel compelled to
stick to a marathon training program just for the sake of sticking to the program;
definitely make adjustments if you need to. Of course, I will make myself available to
anyone who has questions.
The simplest solution is to build a training program around the FRNY long run schedule.
The long run is the heart of any marathon training program. The FRNY plan incorporates
the principles of respected regimen and years of club experience.If you are serious
about training and are looking to run a fast time, you should incorporate all of the
following elements into your training regimen. If you’re less serious, you need only the
first two. Long runs: Increasing long-run distance over time will help your body adjust
to running 26.2 miles. Increasing weekly mileage: You’ll need to increase your overall
weekly mileage in order to race the marathon well. Tempo runs: These runs will help you
get used to a faster pace, build stamina, and learn to push harder when you need to.
Medium long runs: These support your long runs and help to make the beginning stretch of
a marathon feel familiar, so you can focus your concentration on the later miles. Speed
training: Especially toward the beginning of your marathon training, these workouts help
develop strength and speed so marathon pace seems easier.It is essential to incorporate
stretching and cross-training into your regimen. Marathon training is hard on your body.
Daily stretching will help with recovery and range of motion, which is crucial as your
weekly mileage increases. Long running also tends to develop certain muscles while
neglecting others. Even light cross-training to strengthen these other muscle groups,
especially in your hips and core, will go a long way in preventing injury.
To address the second part of the question, racing is recommended during training. Half
marathons and longer races (e.g., 18 milers) help you understand what a marathon will
demand of your body. Then you can practice specific things you need to improve, while
predicting your marathon finish time more accurately. I invite all FRNY marathoners to
take part in FRNY long training runs. Training with others helps! And I invite you to
attend the marathon training workshop we will be holding next month, where I’ll share
training tips proven to help you run your best marathon (I’ll be sure to print them once
we have that meeting for those who can’t attend). by Zander Ross
A Witness to Our Lives
I did my very first run in 1993 while I was in Miami on a work trip. I was at the South
Beach boardwalk looking at the ocean and wondering what to do. As I stood there I saw
many people running, having fun, and enjoying the sun’s rays as they jogged past me. I
thought, "Hmm, maybe I should try this." And, on that very day I did my first run -- 45
minutes nonstop. Wearing a cotton polo shirt, dress cargo shorts and totally the wrong
�shoes .... what did I know about running? Absolutely nothing.No one I knew saw me doing
this. When I told my crew the next day what I’d done, they were very impressed. I felt a
sense of accomplishment, I felt rewarded, I felt like an athlete. And, so it began ....
I was bitten by the bug!Funny, I trained for over 17 months for my first marathon.
Again, what the heck did I know about running? Only that you put one foot in front of
the other, breathe and repeat. My first marathon was in San Francisco. I traveled alone,
raced it alone and finished it in front of many strangers. Alone. No fanfare, no special
hug, no witness to the knot in my throat and tears in my eyes for what I had just
done.Even today when I’m about to complete my 100th marathon, I ask myself, "Do I need a
witness to my accomplishments? Will somebody see me cross the finish line on my 100th?
Will somebody be there, to give me a hug after 26.2 miles? Will someone sense the pain
in my legs, the burning of my lungs, or the fast beating of my heart? Who could notice
me? Or even recognize me among thousands? How to differentiate myself from so many
people? The answer is clear .... A UNIFORM! -- a way to be seen and recognized by
my peers, my friends, my club mates. So easy! Most of the time I push for
items sold at other places, like the great Urban Athletics Stores, but this time it’s
about us, about our club and about being part of this family of Front Runners. So, next
time you’re at the club on a Saturday morning check out all the Front Runners New York
branded gear. We have singlets, long- and short-sleeve Ts, socks, hoodies, shorts and
more.
I no longer run unrecognized. I’m proud of wearing a team logo shirt that has given me
so much through the years. From the fastest to the slowest runner, people come to cheer
equally for all of us. We are part of a great group, a great family, great witnesses to
our achievements, to our triumphs, witnesses to our lives. So, as our Pride Run is
approaching once again, be sure you get one of our Front Runners shirts, so we can not
only cheer for you, but also so you can run with PRIDE, Front Runners’ Pride!
So, will somebody be there at the finish line? Will they know me? Will they give me a
hug? When I’m wearing my FRNY singlet, I am sure the answers are all YES!Wishing all a
fantastic race on Pride Weekend and simply remember ....Trip a KenyanBeat a KenyanBE a
KenyanWith lots of Pride...Zander by Sandi Rowe
Mark JeffersonNew Member since May 7, 2012 (but I came to my first Fun Run in March!)
What first brought you to Front Runners New York and what inspired you to join? I
saw the group dashing through the crowd at Pride 2011 and I knew right then I had to
join. Then my friend Will finally brought me out to a Saturday Fun Run...although he
ditched me before the start and went and got Starbucks. Won’t mention his last name, but
he knows who he is! When did you first start running? I started running seriously
on my own in college.What is your favorite distance or race? Whenever I visit my friends
in London I try to schedule a run from Clapham Common to Battersea Park to Kensington
Gardens and back. It’s about 10 miles and the route is interesting and beautiful.Do you
have a motto for getting through a tough workout, run or race? "That margarita will
taste so good when you finish!" What is your favorite post run indulgence (food or
other)? I am all about 16 Handles. I think I’m late to discovering this place, but am
very hooked now.Will you be running this year’s Pride Run? Yes, and I am very much
looking forward to it.What is your relationship status? Single...[mimics Beyonc? dance
at desk]I see that you are an Account Executive for Macy’s. What do you do there and how
does this fit in with your degree in Urban and Environmental Planning? I manage the
photography production for the Home for macys.com. It has nothing to do with what I
studied in school but it got me a one-way ticket to New York City!What is your dream
job? Interior Design. I am working on making that dream happen.Besides running, what
else do you like to do for fun? Cycling [my bike is named Mike and he is like my child],
photography [especially the architectural sort], cooking and watching ’Intense Gay
Dramas’ on Netflix. They really categorize you, don’t they? And have you SEEN "The
Bubble" or "Yossi & Jagger"!?!? Intense, gay and dramatic, indeed.What is one thing you
would like to share that might surprise your fellow Front Runners? My mum and my sister
made me enter a contest when I was 3 or 4. I had to sing "Part of Your World" from The
Little Mermaid. I channeled my inner Ariel and won a prize and there is horrifyingly
embarrassing photographic evidence. I guess that may not be so surprising, but it feels
damn good to get it off my chest! Front Runners, here are some important tips to
remember as you prepare for the triathlon season this summer:1. KNOW BEFORE YOU GO. You
wouldn’t attempt a new dish sans recipe and you shouldn’t do a tri before checking out
the course. Time permitting, visit the course in the week leading up to the race. See
where the transition areas are in relation to the swim, check the conditions of the road
for the bike, and note the number and intensity of the hills. You’ll enter the race
informed, confident, and with a competitive edge.
2. BE PREPARED. Don’t be a last minute Nelly. Be sure to pick up your race packet a day
in advance so you have time to attach your number on your bike, helmet, and race belt.
Also, some races let you set up your bike the evening before, giving you one less thing
to remember in the morning.
3. EAT BREAKFAST. You may be nervous on race morning, but don’t skip the most important
meal of the day. Make sure you eat something slow-burning and easy on your stomach, like
�a bagel and peanut butter or a bowl of oatmeal. Remember, don’t experiment with new
foods and don’t overeat -- the goal is to feel strong, not sick.
4. PACK A SNACK. Don’t forget to store some nutrition on your bike to eat during the
ride. Consume your solids early, to give yourself enough time to digest before the run.
If you have been eating solids, switch to liquids or gels toward the end of the bike,
and be sure to stay hydrated. Again, don’t try anything new; stick to the food/nutrition
you’ve been training with all along.
5. PRACTICE MAKES PERFECT. Even if you’ve trained your butt off, you need to be
confident eating and drinking on the bike. Practice taking your water bottle in and out
of its cage and opening your Bento Box to get to your nutrition. If you want, you can
unwrap bars and break them into chunks beforehand or pre-open your chomps. Find out what
works for you.
6. SCOUT IT OUT. Whether you drop off your bike in transition the night before or set it
up on race morning, get there early, pick a good spot, and remember where you "parked."
As you lay out your gear (being considerate of others around you), note where you exit
and enter for the swim/bike/run. Don’t forget to pump your tires.
7. HAVE BACKUP. Make sure you bring extras of (almost) everything. Extra tubes, extra
goggles, and extra nutrition are all good to have, just in case. Leave everything you
don’t use in the transition area or share with a friend in need!
8. BE CUTE. As we all know, the best way to look and feel good is by sporting our FRNY
uniforms!
9. HAVE AN ENTOURAGE. Sometimes friends make all the difference. Pick a race where your
friends can go and cheer you on. Tell them where to be and what you’ll need to hear.
Running with other FRNYers is another great option: You can support each other along the
way! by Miles Harter On Friday, August 13, 2010, I nearly drank myself to death. In his
new book "Waterlogged," Timothy Noakes, physician/ultramarathoner, describes the
problems of hyponatremia, or water intoxication. Hyponatremia is an electrolyte
disturbance, marked by a decrease in one’s sodium level to a dangerously low level.
Noakes says that during training and races, we only need to drink to thirst. If we drink
ahead of thirst, we risk hyponatremia and add unnecessary weight. Noakes effectively
debunks as myths any ties between infrequent water consumption and heat exhaustion and
ties between salty sweat and perilous loss of sodium.And while the glucose in Gatorade
might help replenish glycogen stores, Noakes says that the other ingredients don’t bring
the body into electrolyte balance on a race or training day. Also, Gatorade does NOT
prevent hyponatremia. Instead, he believes that we can rely on the sodium that is
already ever-present in our diets. Noakes, unfortunately, refuses to acknowledge that
vegan, vegetarian, and Paleolithic diets may not provide sufficient sodium.As to my own
vegan diet, I learned about sodium the hard way. For several years, I had been
experiencing severe but unpredictable waves of vertigo. On the morning of August 13th, I
warded off the impending nausea by drinking water. Lots of it. I did NOT want to throw
up at work yet again. But over the day, I felt myself losing my memory and then
consciousness. But I did not associate my symptoms with excess water consumption. I
ended up at Roosevelt Hospital, and I drifted close to a coma. The doctors ultimately
figured that my sodium level was incompatible with life; they put me on an IV sodium
drip for two days. I fervently believe that God’s intervention and excellent ER care
(and my insistence on sipping a Gatorade in the ER!) saved me.My excess water
consumption caused the hyponatremia. But given my rather strict vegan diet, I also
likely was not getting enough sodium. My near-death experience helped me learn the value
of electrolytes. I also now recommend that, particularly in the three-day period before
a race, we all try to consume extra sodium. AJ Stachelek
Profile by Mike Terry
Many Front Runners will tell you that their lives revolve around the NYRR racing
schedule. AJ Stachelek is one athlete who’s given that hyperbole a whole new
meaning. On New Years Eve 2011, AJ was toeing the start line at the Emerald Nuts
Midnight Run in Central Park. He’d negotiated with NYRR to have his gender
switched from female to male on January 1, 2012. AJ had been Amanda Jane for 31
years and tonight he would be re-born as Anders Jasson. As AJ crossed the finish line
shortly after midnight, he turned to his Front Runner teammates and exclaimed, "Guess
what, guys-that’s my last race as a woman!" From that moment onward, AJ began
using the pronoun "he."
Anders is a Scandianvian name that means "courageous." Jasson is of Native
American origin and means "wolf." The combination isn’t coincidental. There’s a
wolf tattooed on the backbone of AJ’s left shoulder. "The wolf watches my back."
AJ explains, "Ever since I was young I was drawn to wolves. I had recurring dreams
about a wolf visiting me-but instead of feeling terrified, the wolf made me feel safe."
It’s always been AJ’s totem animal.
In Native American tradition, the wolf is associated with qualities of loyalty and
teaching. It fits that AJ moved to New York City from Northampton, Massachusetts
in the summer of 2008 to pursue a doctorate in Education from Teachers College at
�Columbia University. He made the move jobless and penniless, leaving behind
friends, a business, and the life he’d built in Northampton. AJ scraped by on a
microloan from his parents for several months before finally securing a job at Teachers
College and a small apartment for himself in Inwood. The Ed.D will be AJ’s fourth
degree, after receiving a B.S. in Mathematics from UMass-Amherst and graduate degrees in
Statistics and Math Education from UMass and Columbia, respectively.
It took AJ some time to fall into step with New York City. Commuting between
Inwood and Columbia, AJ seldom ventured below the Upper West Side except for visits to
Central Park and the LGBT Center in the West Village. The Park’s greenery reminded
him of life in the Berkshires. "I was terrified of the city but the Park was less
scary-it made me think of home." Mastering the MTA was also a formidable
challenge. AJ remembers several inadvertent trips to Queens before realizing that
the A and E trains, though both blue, go in very different directions above 42nd St.
So how did AJ discover FRNY? Quite reluctantly, by surprise. Front Runner
Rachel Kliegman was one of AJ’s first friends at Teachers College. "She was pretty
much the only other girl I saw with ’short hair’ at school." Rachel urged AJ to
attend a Saturday fun run but AJ was hesitant to take her up on the offer for fear that
he wouldn’t be fast enough to keep up with the group. AJ began training in secret
for his Front Runner debut on the treadmills at the Columbia gym. By January, he
promised Rachel to attend a fun run once the temperature rose above freezing. AJ
assumed that would buy him at least a few more weeks on the treadmills. But to his
chagrin, the very next Saturday a warm spell hit the city and the temperature rose to 35
degrees. AJ held his promise to RayKay - and the rest is history.
AJ’s first Saturday was a little rough. Michele Nolan ran with him and remembers
it vividly. "He wore sweatpants, a huge baggy sweatshirt, and ski mittens that
were probably thick enough to climb Mount Everest." But despite the wardrobe faux
pas, Nolan saw a spark in AJ. "We completed our first lower loop just in time for
breakfast and AJ remained positive about the possibility of improving over time."
During the next several months, AJ did just that.
After winning Newcomer of the Year in 2009, AJ called on his experience sprinting
between bases as a softball player back in Massachusetts to develop himself into a
formidable track athlete. AJ became so successful at the Armory and at the Out
Games in Vancouver (winning 6 gold medals!) that he scooped up the 2011 FRNY Track
Athlete of the Year award this past January.
As a Director at Large during 2011, one of AJ’s legacies was orchestrating FRNY’s first
all-club bagel taste test. The test resulted in a permanent and "much needed"
upgrade to the bagels served at Rutgers every Saturday morning after the fun run.
Since AJ and Front Runner Rachel Cutler fell in love, nobody has been surprised to see
him competing in more multisport events. On finishing his first triathlon last
year: "Oh, I fully blame Rachel and a 30-year-old crisis for that." AJ never envisioned
himself as a triathlete before attending the FRNY Multisport Kick Off on the day of his
30th birthday last spring. The Kick Off set fire under AJ to enroll in swim
lessons, get a road bike, and register for the Long Branch triathlon that very same
spring.
Behind the honor roll of athletic accomplishments, AJ’s lifelong turmoil with gender
identity also came to a head. The more athletic success he experienced the more
pain and embarrassment he felt looking in the mirror. AJ feared that coming out as
trans would mean losing friends and the love of his parents. He credits the FRNY
community and especially girlfriend Rachel Cutler for helping him build the courage to
come out. "Front Runners made me feel really safe-I’ve been able to take risks and
trust that I’ll be okay." Backed with financial and emotional support from the
community, AJ went under the knife in San Francisco this past March to have his chest
reconstructed to male. AJ’s parents and the Front Runners have continued to
provide love and support. Since the transition, Rachel has noticed a new sparkle in AJ.
"I see him finding comfort in letting people know who he is, and more importantly
I see him more at ease with himself."
So where is AJ headed from here? Upward. Be on the lookout for AJ sporting
his new body in the Park and in the pool this summer as he trains for his first
half-Ironman distance triathlon in the fall. "I don’t think there’s a ceiling," he
concludes. "And if there is, I’ll just grow horizontally for awhile, until I find
a new place to grow upward."
�
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Newsletters, 2012
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2012_THE NEXT MILE: JUNE 2012 - FRNY NEWSLETTER_1110169029763.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
2012
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue: May 2012 Welcome MatUpcoming BirthdaysContributorsAbout The Next
MileThe Starting LineRace to the RunKoach’s KornerGadgets N’ GearWelcome to our
FamilyMulti-SportAround the WorldNutrition NotesProfile of the Month: Shigeki
MoriPreview of The Miles Welcome Mat
In the month of April and early May, we welcomed the following new members!
Rebecca KinsleyRyan DuermeBrandi CopherKaren ChangEric GeronRonald LanguedocMegan
WakeleyJohn PiccirilloDirk McCormickJames PaglinawanEyra LopezStephen SweetMichelle
MasonBradford KnightJustine RousseauTanya Marione-StantonBrian O’SheaPhilip
CamilleriJeffrey BlairRoy LambertyTiffany SanchezRochelle SchulsingerRichard
SheinmelNathaniel DonahueDennis MiguelAdam SalmonsShaun PickJohn ColliganMichael
SchlachterRob PattersonErik HarssemaMaaret OllilaAaron LawlerKat HeverinPeter
GardettWilliam ShipmanKenneth YanesBen StevermanNicolas VissatNate SteinwachsJames
McGillJacki BrandiHas AbeygunawardenaAnthony ChaconCarlos SeguraJonathan
JeremiasNicholas StevensRalph RodriguezBrendan McLellanLaura MirroSteven HorowitzStephen
CovelloGeraldine RojasPatrick McCandlessMark JeffersonKerri Fox Upcoming BirthdaysIn the
month of May, we wish the following members a Happy Birthday!
Rodney Dooley 5/1Matthew Chisholm 5/1John Piccirillo 5/2Cory James Clouse
5/2Michael Markowitz 5/3Melissa Comerchero 5/3Todd Whitley 5/4Andrew Teig 5/4Brian
O’Shea 5/4Erica Weisgerber 5/5Timothy Bennett 5/5Elizabeth Nichols 5/6Faith Tempest
5/7Joshua Gibson 5/7Michelle Johnson 5/8Joseph Criscione 5/8John Fraser 5/9Tomer Benyair
5/9Daris Jackson 5/10Erick Rivero 5/10Matt Kovich 5/11Michael Beltran 5/11Mi Puchon
5/11Kiley Margolis 5/12Charlie Herschel 5/12J. Robert Kerchner 5/12Walter Bridgham
5/13Brigitte Paulick 5/14Alberto Robaina 5/14Brett Meyer 5/14Richard Velazquez
5/15Hooper Stevens 5/15Christopher Clouse 5/16Sharen Duke 5/17Jacques Moubayed
5/17Martin McElhiney 5/17Shelley Rappaport 5/18Thomas Murray 5/18Matt Abruzzo
5/19Justine Rousseau 5/19Daniel O’Neil 5/19Keith Soura 5/19Scott Godsen 5/20Tim
Blanchard 5/22Jeffrey Werner 5/22Daniel Bersohn 5/22Manuel Gonzalez 5/22Charles Wintczak
5/22Osman Mirza 5/23Dennis Miguel 5/23Megan McDavid 5/24Richard Sheinmel 5/24Gary
Apruzzese 5/24Zander Ross 5/27David Brand 5/27Thomas Minogue 5/28David Warren
5/28Christine Battiloro 5/28Blair Ireland 5/28Phil Wahba 5/29Eli Elber 5/29Seth Rosen
5/30Joseph Lim 5/30
This Month’s Contributors
Miles Harter
Rachel Cutler and Mike Terry
Kelsey Louie Dane Grams
Sandi Rowe
Zander Ross Fred Pfaff Da Ping Luo The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
�Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgCommittees FRNY Brooklyn Mike Grzelecki Megan McDavid
Brendan Moroney Karl Rutter brooklyn@frny.orgCoaches Kelsey Louie, Head Coach
coach@frny.orgChris Stoia, Assistant Coach Darin Soler, Assistant Coach Kent Lau, Swim
CoachCoaching Committee Bernie Janelle David Lin Marty McElhineyCommunicationsDa Ping
Luo, Director and EditorBlossom Coryat, Technical AdvisorMichelle Mazzara, Web
Master webmaster@frny.orgMichael Klein, Membershipmembership@frny.orgRosario
Gennaro calendar@frny.orgMegan Jenkins, Front Runner Gramfrontrunnergram@frny.orgCross
Country Meet Gemma Sanz de la SernaDesign Katrina Amaro Martha Marina Dao John
MacConnell Sandi RoweElections Officers TBD FRNY Multisport Rachel Cutler Mike Terry
multisport@frny.orgLong Runs Darin Soler, Assistant Coach Bernie Janelle
longruns@frny.orgMarathon Weekend TBDMembershipDa Ping LuoMichael
Kleinmembership@frny.orgOut of Town Racing TBDPride RunDane Grams,
Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony MajewskiRace CaptainsBernie JanelleJosh KorthPeter MacariAJ StachelekSteve
Waldon racecaptains@frny.orgScholarships Dave Lin Anthony Ng
scholarships@frny.orgSocial Committee Anthony Ng Sandi Rowe Aneesh
Shethsocial@frny.orgWalking Jim BrandonWednesday Run Dave Lin men@frny.org
Front Runners New York POBOX 230087 New York, New York 10023 membership@frny.org
I haven’t run a race since November 20, 2011 (the God’s Love, We Deliver
4-miler), and boy, do I miss racing. Because I had severe shin splints that took
(seemingly) forever to heal, I didn’t run at all from November 20 until early April
2012. Not running was not easy. I love the sport of running, and all -- or almost all -of my friends are runners, so it can be sad to watch race after race, meet after meet,
and practice after practice go on without me. My first few runs after I got the "OK"
from my doctor, Dr. Neely of NY Sports Med, were euphoric. Even going just 2 miles,
pretty slowly, and on the bridle path, was pure joy after 4 months of only swimming. But
coming back to running has not been a totally smooth path, either. It’s as though I’m
starting from scratch as I try to correct my form, regain my muscle strength, and work
out a regular running schedule again. I’m not sure when I’m overloading my muscles just
enough to build strength or if I’m overdoing it and risking injury again. I dread the
mere thought of feeling that my shins are tender again, a tell-tale sign of the bone
inflammation that sidelined me for the entire indoor season. I feel like a beginner
again, and I empathize with the beginners running with our spring Beginners Clinic.
Together, we are feeling out the difference between the discomfort of pushing yourself
hard enough and that of going too far. I’ve been enjoying our progressively longer
circuits around the park, building up to constant running with fewer walk breaks. I’ve
been remembering what running felt like way back when when I was just starting for the
first time. Why tell you all this? Well, for one thing, I hope you will work rest into
your weekly routine, as well as into the larger cycles of your training peaks and
valleys throughout the seasons and the year. Intentional rest, including sleeping well,
is a big part of staying injury-free. If you are injured, I hope you will treat yourself
with extra TLC while you heal. Don’t be too hard on yourself! I also hope you will
consider running with the FRNY Beginners Clinic one Saturday morning. We need more
volunteers this weekend, May 12, and other weekends in May. Helping a beginning runner
find their stride is a rewarding way to get a volunteer credit, and not only are you
helping out the club, but you will make a special connection with the people you mentor.
Another way you can volunteer with FRNY to help bring the joy of exercise to people is
to walk with the SAGE/FRNY walking groups on either Mondays (4 to 5:30 PM) or Thursdays
(6 to 7:15 PM). Email me for the details and to be introduced to the walk leaders.
Again, the hours I spend walking with LGBT elders each week are some of the most
rewarding of my week in terms of the friendships gained and feeling as though I’m making
a difference. See you out there soon!
Sincerely, Megan Jenkins Coryat
(photo credit: Rosario Gennaro) A monthly update on the 2012 Pride Run by Dane
Grams
There is much to report this week as we’re only 7 weeks out from the big day! First,
registration continues to rise with more than 5,177 registrants including Tony
Nominee and Star of the Book of Mormon Rory O’Malley. Our race has now been marked
"near capacity" -- the yellow half moon.
"In my opinion, the Pride Run in Central Park perfectly embodies the vibrant
spirit of pride week so it only makes sense that Front Runners has partnered with
Broadway Cares which embodies the generous spirit of the theater community. Broadway
Cares is the most remarkable charity I’ve ever been a part of and I’m so thrilled it
will be another reason for us to run with Pride this June." Make sure you are running
along side Rory by registering online at nyrr.org. Rory has also graciously agreed to
�host this year’s award ceremony in park immediately following the race which is sure to
be full of festive surprises. We are also thrilled to report that former Miss America
and Broadway Star Kate Shindle will be singing the national anthem at this year’s race.
Kate’s impressive theatre credits include starring roles in Legally Blonde, Wonderland,
and playing the infamous Sally Bowles in Cabaret. Most importantly Kate has been an
outspoken HIV/AIDS activist who has raised millions of dollars for charity. After Kate
belts out one heck of a "Home of the Brave," she is planning on running along side Front
Runners as she continues her training for the New York Marathon which she is running to
raise money for Broadway Impact. In other news, please mark your
calendars for the warm-up events leading up to the Pride Run. Pride Run Kick-Off
FundraiserTuesday, May 22nd, 6:30 - 9:30pm at Boxers. Pride Run Sunset & Suds
Warm-Up RunThursday, June 7, 7pm in Riverside Park (in conjunction with Urban
Athletics) Pride Run BrunchSunday, June 10, Time TBA at the Phillip Club Library,
155 West 66th StreetSo you can see it’s been very busy, and it’s going to get busier.
Finally, if you’re looking for a great way to honor a loved one, advertise your company,
celebrate the one-year anniversary of marriage equality, or simply show your support for
friends and family, consider buying an ad in this year’s Pride Run Program. Prices start
at just $100, and the program will be given to more than 5,000 Pride Run participants.
Email T.J. Berardo for more details -- the deadline for ad submission is May
15, 2012. See you at the starting line!Dane by Kelsey Louie
Here’s an important racing/training tip -- appreciate all that your coaches do for you!
With that said, I wanted to thank Chris Stoia and Darin Soler for their dedicated
service to Front Runners as Assistant Coaches. Both have stepped down from their
positions at the end of this Winter/Indoor Season.
Darin has been a tremendous help as the Long Distance Assistant Coach, organizing long
runs, developing marathon training plans, giving great advice to our long runners, and
assisting with our track workouts. I’ll never forget how organized and large our Blue
Line Run was last year, which included participation from other teams -- the Dashing
Whippets, North Brooklyn Runners, and Team Harlem United.
Chris has been a pillar in the coaching program, coming to more workouts than anyone,
including me! He has helped make Front Runners the great running team it is today by
giving nurturing, smart advice, motivating people at workouts, encouraging people to
show up, and assisting me in a way that allowed me to be a better coach. Without Chris,
I would not have been able to continue my own training while serving as coach.
Without the two of them, the Coaching Program would not be where it is today. On behalf
of all of Front Runners, Chris and Darin, a BIG THANK YOU for everything that
you have done for us. I hope you both get to reap the rewards of the coaching program
that you both helped to create.
I am happy to share with everyone that we’ve identified two people to assist with the
coaching program going forward.
Jonathan Warner is our new Long Distance Assistant Coach. Jonathan is a lifelong
runner from a family of competitive runners. He has raced at a variety of distances from
the 5k to 50 miles all over the country. Perennially a trail runner, he moved to the
city almost two years ago to get his masters degree from the Pratt Institute and came to
his first run with Front Runners his first day here. Since that day, he has become an
active part of both the social and running aspects of the club. He has once-raced the
Brooklyn and NYC half marathons and twice-raced the NYC Marathon and Knickerbocker 60k
for FRNY. He has also sported the Front Runners singlet at Reach the Beach, Cape Relay,
New Jersey Marathon, Boulder Marathon, Highlands Sky 40 Miler, and the Lookout Mountain
50 Miler. Personal running goals for the few two years include the Western States 100,
the Great Canadian Death Race, and completing each of the world marathon majors with his
father. This year he will be running the spring and fall Reach the Beach, Highlands Sky
40 Miler, Pride Run, Leadville Silver Rush 50 Miler, Chicago Marathon, NYC Marathon,
Knickerbocker 60k, and Lookout Mountain 50 Miler.
Michael Klein is our new Hill Workout Coordinator. Michael has been a runner for two and
half years and a Front Runner since August 2011. He enjoys distance running, especially
over bridges and along the water. After a great indoor season at the Armory, he looks
forward to a great outdoor season assisting with the hill workouts! He’s also looking
forward to running his first NYC marathon this autumn as part of Team Harlem United.
When he’s not running, Michael finances his running habits with his company that builds
and operates eco-friendly ships.
I look forward to a great year of coaching FRNY with the assistance of a great team! by
Zander Ross
�
ARE YOU RUNNING NAKED? So, my running buddies, and specially our brand new
runners, the race season is in full force. And, so is the heat. With this article I hope
to help our novices keep up with their runs injury free. No blisters, no chafing, and no
pain of any kind. So the question is, "What am I going to wear?" Am I gonna run
naked? ....dirty minds...is not what you think! I am not talking about clothes. As I am
running more and more, I’m beginning to feel the effects of the heat and sweat on my
body, so I need to use something to prevent skin irritation caused by the constant
friction. Some of the marathons I’ve run had been in really hot weather (and those who
ran Boston 2012, know very well what I’m talking about) and the combination of sweat and
salt discharge and the step after step tends to take its toll on my skin. So I’ve been
experimenting with a few skin protectants. I used to use vaseline, and I am sure there
are many of you out there who still use it. Now, here’s my take on vaseline: for short
runs, it works well. But, for long runs or marathons, vaseline tends to get absorbed by
the body and reapplication is needed. No people, this isn’t Maybelline makeup
reapplication time, okay!!!! Stopping to add more goop to your body is not a convenient
step when one is running against the clock. I have experienced the effects of being
"Unprotected" after many miles....get your minds out of the gutter guys! After several
miles, it’s not pretty and, even after several days, every time I showered .... ouch,
ouch, ouch .... a reminder to find a new product.So, I’ve tried two more products, which
I use all the time now. Body Glide is great, it comes in a
deodorant-like stick, it’s easy to apply, easy to carry around and very affordable. Body
Glide stays with you for a long time, unlike that boyfriend from last week.... Jerk!
I also experimented with Aquaphor. Now, this product claims to be "medicated," a
"healing Ointment" .... I wish it could cure my case of .... oh, never mind! Aquaphor
won’t be absorbed by the body, and it stays with you through your long runs and
marathons and it’s water resistant. I also really like Aquaphor because it also comes in
handy when I didn’t use anything and got a rash, I used it afterwards and it kept the
pain away, and the rash also healed faster. Now, I do want to remind you that these
products are for external use only! And, NO, you can’t remove makeup with them either.
So, now that the summer is almost here, if you need some sweat and heat protection, try
one of these according to your running distance and see which you like best. And, visit
Jerry at Urban Athletics, they also know a lot about these and other great products, and
besides, they give us great discounts!So my friends, remember for your next race:Trip a
KenyanBeat a KenyanBE a KenyanHope you have a chafe-free summer of running!Zander by
Sandi Rowe
Florence Hogan New Member since February 3, 2012
What first brought you to Front Runners and what inspired you to join?
Since I started running, I’ve always wanted to join Front Runners, however, I never
thought I could find time to attend any of the Fun Runs, since I live in Queens. I
finally decided to do it, and attended a Wednesday Fun Run in December 2011. I loved it
and the group members were very supportive! In addition, I found that Front Runners has
numerous programs - there’s something for everyone!
When did you first begin running?I started running in 2010, after losing 60 pounds with
Weight Watchers. I wanted to find an activity that I loved that would help me stay
healthy & active. Since I loved to run when I was a child, I started running at the gym
on the treadmill, which was not easy. I could not run longer than 5 minutes, so I would
alternate between running and walking with music. I started running to the length of one
song, walking to the length of the next song, and continued with that process for 30
minutes. From there, I gained endurance and was able to switch to a beginner training
program, which helped me gain the confidence to sign up and participate in several
races. What is your favorite distance or race?I have two favorite races. During the
Spring 2010, I participated in the Richard M. Brodsky Foundation 5K AIDS/Cancer Run/Walk
held in Great Neck, Long Island, which was my first race. Not only was this my first
race, but I came in 5th place female! My second favorite race was the Front Runners 2010
Pride Run, which was also my first NYRR race. Do you have a motto for getting thru a
tough workout?I have two. For hills it’s "we don’t walk up NO hills" and for everything
else it’s "if you refuse to quit, you cannot fail."What is your favorite
post-run/workout treat?Chocolate banana shake - with chocolate Ovaltine, flaxseed oil,
banana & organic milk. What is/are your running goal(s) for 2012?I have two running
goals for this year. My first running goal was to participate in my first half marathon.
I achieved this goal in April when I participated in the More Fitness Half Marathon.
Since I am currently working on completing the 9+1 NYRR requirements to obtain a spot in
the 2013 NYC Marathon, I would like to participate in 1 or 2 Long Training runs in
Central Park & hopefully accomplish running my longest distance ever - 18 miles because I can. What is your relationship status?I am in a committed, loving relationship
�with my soulmate Georgia. In November, my partner and I will be celebrating 10 years
together. She has encouraged and motivated me to accomplish what I thought was
impossible, and to strive for what I thought was a dream. Besides running, what else do
you like to do for fun?I love to dance! I also love to cook, bake, travel and play with
my 3 dogs. You are also a member of Black Girls Run NYC and even founded the Queens
chapter. We’ve seen these energetic ladies at races, tell us a little bit about the
group. (ie, how many members, is it a gay running group, average age, etc.)
Black Girls Run! was founded by Toni Carey and Ashley Hicks in 2009. BGR started as a
blog and morphed into running groups across the United States. BGR NYC currently has
2,009 members. BGR is a running group that encourages women to make fitness and healthy
living a priority. BGR has members from all walks of life, and ages range from 18 to
65+. I founded the Queens BGR chapter & co-lead this group with BGR member, Megan White
during fun runs/walks on Tuesdays and Saturdays. I have also coordinated and organized
several long runs, and co-lead hill repeat exercises with BGR members. What is something
about yourself that might surprise your fellow Front Runners?I can make some mean jello
shots. I’ve been told that I am a really good singer. Building your Base by Rachel
Cutler and Mike Terry Dive into FRNY Swimming this summer!Multisport’s Monday night
swim workouts continue to grow in popularity. The one-hour practice is a great way for
runners to cross train, build a strong core, and get full-body muscle conditioning. Pool
time can help eliminate joint stress from other types of workouts. Swimming is also
invaluable for triathlon preparation, recovering from a hard race, and staying in good
cardio condition when nursing minor injuries. The practices are a mix of
open-water triathlon drills, interval training, 30-minute stroke clinics, endurance
sets, and sprinting. The atmosphere is competitive for stronger swimmers, supportive for
newer swimmers, and fun for everyone. The practices are good for all swimmers that are
able to swim front crawl for at least 50 yards (2 laps of the pool) continuously with
their face in the water and with relaxed breathing.Join us each week from 8 - 9PM at the
Long Island City YMCA at the 33 St-Rawson station on the 7 subway line. To workout, the
cost is $4 per swim. All swimmers are required to purchase a FRNY Swim Card in order to
participate. You may place an order for a 5 or 10 workout Swim Card through Formstack
here. New Multisport uniforms are in! We’re excited to announce that FRNY
Multisport’s new triathlon and cycling gear has arrived! The new designs and apparel
were custom-produced for FRNY by ChampionSystems with the help of Jackrabbit
Sports. Look out for these hot new uniforms cruising down Highway 9W and
through the triathlon circuit this summer. by Katrina AmaroThe Vienna City Half
Marathon was more magical that I could have ever imagined. Yes, we were a little jet
lagged but I really do believe that my judgment was good enough to say that it was one
of the most well organized races I’ve run.Vienna’s public transportation system (The
U-Bahn) is super easy to navigate, so I got to the race start in the blink of an eye.
The entire train was packed with sleepy runners.Everything in the start area was easy to
find except for... the actual corrals. I had a little trouble finding the right place to
start, but once we were off and running, I settled in with a group that seemed to be
running my pace.The race began on a bridge over the Danube River that would prove to be
the only incline of the course. On the other side we were greeted by very enthusiastic
fans. We looped through the Pater area, (a huge park not unlike Central Park), and then
were treated to some beautiful Viennese architecture. Honestly, since we had just
arrived, I wasn’t quite sure where I was or what I was running by but that didn’t
matter. It was gorgeous.The streets that made up the course were wide, flat, and in good
condition. If you’re looking for a PR race, this is it! The finish was grand and one of
the best I’ve experienced. We turned into the Hofburg. A red carpet leading us between
two sets of bleachers packed with and incredibly enthusiastic crowd. To our right was
the massive Hofburg Palace with the finish line 200 meters away, it was hard to take it
all in. Leah, after walking 11k of the race joined me for the finish. I clearly need to
run this race again! Next time I hope to be able to speak some German!I finished in a
respectable 2:17:38. Not bad for having to walk at times. The walking was ok, though. It
gave me more time to soak up the wonderful city of Vienna.Thank you, Austrian National
Tourist Office, for an amazing trip! by Miles Harter "I think a lot of people
stereotypically think of a vegan as some skinny, hippie type of person," says Ultimate
Fighter champion (and vegan activist) Mac Danzig in the recent documentary, Forks Over
Knives. Instead, Danzig presents himself as the paradigm of strength and endurance.
Forks Over Knives focuses on convincing viewers to rethink their consumption of animal
products. The film celebrates the efforts of Dr. Caldwell Esselstyn, of the Cleveland
Clinic, who has helped many heart patients transform their lives, by motivating them to
adopt a whole foods plant-based diet. A number of interviews are inspiring. One standout
is a 70ish woman whose change in diet has so dramatically improved her health that she
has become a champion triathlete. The film presents compelling arguments for adopting a
plant-based diet. Although I wanted to love the film, I wanted it to be more and do
more. The good science is diminished by the glaring and distracting statement that any
cholesterol in our diet stays in our system. To the contrary, dietary cholesterol and
blood cholesterol are not the same. As a nutrition professional who adopted my own vegan
lifestyle for animal rights reasons, I also am frustrated that the film misses some
�teaching moments. It neglects to mention the many studies that show that excessive sugar
and refined grains may be just as culpable as animal products in contributing to the
risks of heart disease, diabetes, and cancer. Also, aside from Danzig’s pro-vegan
statement, the film seems to consciously avoid the dreaded "V" word; its writers were
apparently afraid to offend folks with its "politics." Also, the overly earnest movie
lacks the warmth or humor of "Fat Head," which featured the guy who improved his health
through a fast food diet, by avoiding the grains, fries, and desserts. Ultimately, Forks
Over Knives offers a good springboard for discussion. My favorite interview: One elderly
but still playful Chinese immigrant bemoans the many deleterious effects of the Western
diet on his health when he came to the States. But, after moving back to a plant-based
diet, he regains his good health and can proudly proclaim, "The flag still rises."
Shigeki Mori - Up for Anything
Shigeki Mori left a world behind to build a new life
in Front Runners. By Fred Pfaff When you first meet Shigeki Mori, what strikes you
is his reserve.
Then he smiles.
And, if you’re lucky, he laughs. Glee meets guffaw with childlike intonation, and you
instantly understand why a mild-mannered translator is winning friends around Front
Runners. Without knowing it, you’ve experienced the arc of his transformation -- from
pinched in by an ancient culture that’s yet to acknowledge gay people, to spreading his
soul wide in New York City. "Shigeki’s a bundle of positive energy, and he has a
powerful effect on everyone around him," says Arturo Barcenas. "’I’m so happy!’ is his
trademark. Every time he says it, I get a reminder to appreciate the now of the moment."
Growing up with guardrailsShigeki grew up in Tokyo, where being gay still means there’s
something wrong with you, and by extension your family. Living gay imposes either
isolation or an underground life.Shigeki came out to his parents in two wrenching
moments, and the subject remains off-limits in their conversation. His mother found out
when he left a book about being gay on his desk at home. He came home from high school
that day to a grilling. "What does this mean?" When he told her, she broke down into
tears. "I couldn’t sleep that night," he recalls. "I thought she might kill me in my
sleep, she was so upset."His mother never said another word about it, and she didn’t
tell his father. Three years later, while driving to see relatives, his father kept
badgering, "Why aren’t you dating a cute girl?" "Because I’m gay!" Shigeki finally
blurted. "What is gay?" was dad’s response. When Shigeki explained, his father told him
he was perverse."I just cried," Shigeki says. "I didn’t know what to say." For two
months, his father tried repeatedly to haul him off to a mental hospital. Luckily,
Shigeki headed off shortly to study abroad in Sweden, his one experience outside Tokyo.
After that, he returned, graduated and got a job editing audio and video-on-demand clips
for Bloomberg News.Not really one for the underground club scene, he led a restrained
life. He took to running around his neighborhood several times a week after work, and
found some repose and even release in the rhythm of it. He ended up running two Tokyo
Marathons without training, and found misery and accomplishment but nothing resembling
elation.A life beyond imaginationThankfully, Shigeki’s not one to spend a lot of time
looking back. He had moved to the translation desk by his 30th birthday, and proven
himself quickly. When a spot on the Manhattan desk opened up four years later, he went
for it without hesitation. He didn’t know anyone here. He literally packed up his life
and traded cultures in November 2009.A friend had told him you have to work at building
relationships in New York City. So two weeks after moving in, Shigeki typed "gay running
New York" into his Google search bar. Up came Front Runners. He checked out the website,
blinked at the number of likes, and posted that he’d be coming to a Fun Run. Megan
Coryat (nee Jenkins), then women’s vice president, answered, "We’ll be waiting for you."
As promised, Megan met Shigeki at the Fun Run that Saturday morning. He was enrolled
before he finished the 5-mile loop.Now he’s a two to three times a week runner devoted
to the Saturday Fun Run. He runs a race here and there, but it’s the repose he gets from
"just running" that makes lacing up a staple in his week. Increasingly, it’s the
camaraderie that’s drawing him deeper into the fabric of Front Runners, miles beyond the
Central Park loop."Front Runners has changed my life," he says. "I can be myself here
and fully enjoy my people. I never imagined this kind of life in Tokyo."A growing number
of Front Runners can’t imagine the club without Shigeki. For one thing, he shows up for
his friends; they can count on it. "He’s so generous in cheering for his teammates,"
says Megan Coryat. "He recently bruised his ribs and couldn’t run for a while, but he
still came to the Saturday Fun Run and showed up at races just to support
everyone."There’s spontaneity to Shigeki’s social life that mirrors his West Side
Highway runs, where he simply turns around where he feels the impulse -- no mileage
count, no GPS, no HRM. "I’ll get a text from him saying, ’Guess where I am?’" says Eric
Maldonado. "And I know he’s sitting at the bar at Flaming Saddles. If I join him, I know
I’ll be laughing all night long."A new possibility in runningNow these friends are
enticing Shigeki into more formal training, workout by workout. First came the Armory,
and then the Monday swims. Now Shigeki’s thinking he might have another marathon (or
several) in his future. "In Tokyo I had no knowledge or proper training," he says.
"My first Tokyo Marathon was rainy and cold and miserable. I had to stop and walk a lot.
�After 39 km (mile 24), I lost all the energy in my body and my legs were dead. You have
to cross a bridge on the ocean just before the finish, and I was crossing cursing to
myself, ’why am I doing this?’ The second time was better. I didn’t walk."With access to
coaching, training and teammates, another shot is beckoning. "Running the NYC Marathon
would be fantastic," he says. "I’m very much interested."Friends will never count him
out. "He’s up for anything," says Maldonado. "The first time he came to the Armory he
did a great workout, said, "Omigod, this is so hard!’ and came back again." Barcenas,
who was there that first night, reports, "Shigeki never stopped flashing his cute smile,
even though the workout was clearly excruciating for him."Day to day, Shigeki answers
the real-time pressure of translating updates on the fluctuating currency and bond
markets. While "challenging," the job is steadily 8-6, "and there’s no need to work
overtime," he says. That predictability permits a widening social and training
schedule. Expect the social schedule to widen fast, as Front Runners replaces the
family bond that’s largely evaporated since he came out. He keeps up with his sister
(married with three kids back in Tokyo) via Facebook, and occasionally trades
perfunctory letters with his mother, while his father remains "somewhere else." "If I go
home, I don’t know what to talk about with them," he says. "It’s really tough."He has no
such problems among Front Runners. "Shigeki is so much fun to hang out with," says
Coryat. "When I needed a gift for [my wife] Blossom, he volunteered to be my personal
shopper and helped me pick out sake. And when I missed Homos in de Keuken because I was
out of town, he very generously scheduled a makeup lesson.""Shigeki takes into account
what others are feeling," says Maldonado. "He’s a great listener, he’s conscientious and
he senses what’s happening around him."More often than not, he has the right response.
"When I was out of work for six months, Shigeki was a constant source of encouragement,"
says Cory James Clouse. "No matter how dire my situation got, he always had something
positive to say. We are a better club because he’s in it." A preview
of Rob Lennon’s The Miles
by Da Ping Luo
Rob Lennon’s debut novel, The Miles, will be arriving in mailboxes, Kindles, Nooks
and iPads on May 29th. If you haven’t done so yet, you can preorder it here - you
won’t want to miss out on all the gossip this book will entail! Rob Lennon needs no
introduction, but if you need a refresher Josh Korth profiled the author in December
2010. Megan Coryat and I were having dinner one night, and she asked me if I’ve read
Patricia Nell Warren’s novel The Front Runner. I hadn’t and still haven’t, even though
she lent me her copy. She disclosed that Rob had written a book and it was finally
getting published. As the editor of the newsletter, I’ve had the great opportunity to
read much of Rob’s writing, from his Starting Line column when he was president of the
club to the profiles of our members. He has written much about the club, a book about
Front Runners was a natural progression. When Patricia Nell Warren published The Front
Runner in 1974, a novel about a distance running coach and his lover and star athlete,
the notion of a top athlete being gay was an inconceivable idea in a predominantly
straight world. The Miles brings us up to date where gay athletes run amok out and proud
in the city streets of New York and where, within a club like the The Fast Trackers,
they are faced with particular social circumstances, many of which will be familiar to
all of us. We’ve all been there. We were all once newbies. We’ve taken newbies under our
wings, because we knew what it was like to be in their shoes. Some of us have dated
other club members, while our friends advised against it. And some of us have lusted for
members from the other clubs...The list goes on. We’re all insiders to one degree or
another, and hence, we’re all going to speculate about who each character is/was based
on. You may be right, and you may be wrong. But on another level, we’re all Liam Walker,
because we’ve all been there, we were all once that new member, nervous about showing up
to our first fun run. As a Front Runner, you’ll relive certain moments through Liam
Walker - the first race you ran in your new singlet, the romances, heartaches,
rivalries and injuries. The Miles is a breezy read, perfect for the summer
beaches, and will certainly make for great conversation (or gossip) with fellow club
members and friends. According to Rob, all the sex scenes are fictional. But it’s hard
not to wonder what’s real and what’s not when you’re delving into Liam Walker’s world because oddly enough, his world is very real for most of all, and Rob Lennon captures
this adeptly by immersing you into Liam’s thoughts and movements so completely as if you
were running in his shoes or have had the very same thoughts. Upcoming Events
Barnes and Noble Book ReadingJune 14 at 7PM on the Upper West Side82 Street and
BroadwayUrban Athletics (More details to come)June 16 at 1PM Check out www.roblennon.com
for updates.**************Favorite Gay Author: Michael Cunningham Favorite Book of all
time: The Great Gatsby by Scott FitzgeraldFavorite Writer of all time: American poet
Billy Collins (Poet Laureate of the US from 2001-2003)Casting Notes for The Miles: "On
who would play Liam, I guess I imagined a younger Ryan Phillipe, Toby Maguire or Jake
Gyllenhaal. None seems perfect...to be honest but they’ll do just fine but definitely
Adrian Grenier as Didier"
�
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Newsletters, 2012
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2012_THE NEXT MILE: MAY 2012 - FRNY NEWSLETTER_1109941251653.pdf
Description
An account of the resource
Email newsletter
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A point or period of time associated with an event in the lifecycle of the resource
2012
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Document:Newsletters
Year:2010s
Year:2012
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email_content: THE NEXT MILE: NOVEMBER 2012 - FRNY NEWSLETTER
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}; In This Issue: November 2012 Welcome MatUpcoming BirthdaysAbout The Next MileThe
Starting LineBoard Meetings2013 Board ElectionsKoach’s KornerGadgets N’
GearMulti-SportNutrition NotesMember Profile: Jonathan Warner Welcome Mat
In the month of October and early November, we welcomed the following new members!
Danielle JablonskiJason BatalhaDawn MooreDieter EgliSantos BatiduanBrian MurphyCharles
CarrollRobert BannonTerrance SmithDavid HortonMike OrmeMiguel GonzalezJohn LeeJoshua
HagerEddy RamirezJorge VargasLindsay FisherJoe MaloneyMichael LongScott MartinRob
VassilarakisMichael FishmanKaryn MannMichael HesterNicole ChisolmPeter BucciRyan
ScobleSelena LoveKishani MorenoLawrence SmithMackenzie Lee Upcoming
BirthdaysIn the month of November, we wish the following members a Happy Birthday!Leah
Serinsky 11/1 Michael Fishman 11/1 Elliot Fishman 11/2 Nancy Caruana
11/3 Michael Benjamin 11/3 Emily Shallcross 11/3 Daria Askari
11/4 Cenk BulBul 11/5 Brent Peterson 11/5 Dennis Ng 11/5 Rosario
Gennaro 11/5 Peter May 11/5 Robert Lyons 11/6 Mercedes Pacheco
11/6 Daniel Monigle 11/6 Wesley Pynn 11/6 Steve McLure 11/7 Rachel
Kliegman 11/7 Luke Lombardo 11/7 Claribel Irala 11/7 Erik Harssema
11/7 Kent Lau 11/8 Jay Smith 11/8 Sean Kapoor 11/8 Michele Comerford
11/9 Evan Mulvihill 11/10 Francia Moscoso 11/12 Elizabeth Tervenski
11/12 Jeffrey Adamsky 11/13 Larue Andrew Williams 11/13Bond Vo
11/13 Christopher Casey 11/14 Eric Ord 11/14 John MacConnell
11/16 Paul Baumeister 11/16 Robert Sundeen 11/16 Marlie W?nseth
11/16 Thomas Tsang 11/17 John Lee 11/17 Kent Lau 11/18 Giovanny Leon
11/18 J. Daniel Ferguson 11/18 Todd Yu 11/18 Nicholas Emerson
11/18 Yvette Chico 11/18 Pete Peterson 11/20 Ryan Connors
11/20 Elvecio Quebrada 11/20 Sigfredo Martinez 11/21 Lea Reinhold
11/21 Aaron Miner 11/21 Dane Bailey 11/22 Heath Wagoner 11/22 Dennis
Giza 11/23 Steven McDonald 11/23 Giri Parameswaran 11/23 Andrew Getty
11/23 Damian Hartner 11/24 David Laurence 11/24 Timothy Berardo
11/24 Eddy Ramirez 11/24 Spencer Lew 11/25 Justine Repaci
11/26 Christopher Collette 11/26 Kat Heverin 11/26 Trent Kirkpatrick
11/27 Dan Armstrong 11/28 Antonis Antoniou 11/28 Has Abeygunawardena
11/28 Michael Grubb 11/29 Karen Chang 11/29 Eric Geron 11/30
The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgLeadershipFRNY Brooklyn Mike Grzelecki Megan
�McDavid Brendan Moroney Karl Rutterbrooklyn@frny.org Coaching
TeamKelsey Louie, Head Coachcoach@frny.orgNatalie JohnstonMichael KleinJonathan
WarnerKent Lau, Swim Coach Coaching CommitteeBernie Janelle David
Lin Marty McElhineyCommunicationsDa Ping Luo, Director and EditorMichelle Mazzara,
Web Masterwebmaster@frny.org Michael Klein, Membershipmembership@frny.orgRosario
Gennarocalendar@frny.orgMegan Jenkins, FR Gram frontrunnergram@frny.orgTom Henning,
PhotographyCross Country MeetGemma Sanz de la Serna DesignKatrina Amaro Martha
Marina Dao John MacConnell Sandi RoweElections OfficersTBDFinance/Audit
CommitteeTara AmatoMatt KovichAnthony NgFRNY MultisportRachel Cutler Mike
Terrymultisport@frny.org Long RunsJonathan Warner, Assistant
Coach longruns@frny.org Marathon WeekendMatt KovichGemma Sanz de la
SernaMembershipDa Ping LuoMichael KleinJason Flueggemembership@frny.org Pride
Run 2012Dane Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha
Marina DaoJason FlueggeTony Majewski Race CaptainsBernie JanelleJosh
KorthPeter MacariAJ StachelekSteve
Waldonracecaptains@frny.org ScholarshipsDave Lin Anthony NgGemma Sanz de
la Sernascholarships@frny.org Social CommitteeAnthony Ng Sandi
Rowe Aneesh Shethsocial@frny.org WalkingJim BrandonWednesday
RunDave Linmen@frny.org Front Runners New York POBOX 230087 New York, New York
10023 membership@frny.org I am inspired by the energy and enthusiasm that I have
witnessed in the running community at large and especially within Front Runners New York
in the wake of Hurricane Sandy and the cancellation of the marathon.Last week, Front
Runners were there for one another, sharing their homes with their friends and giving
one another encouragement while the city was shut down. With the news on Friday night of
the marathon being canceled, Pasta Dinner and Pancake Breakfast were not only
celebrations of our club and our long history, but also support and impromptu planning
sessions as we mourned the lost opportunity and turned toward our next big races. There
is both a grassroots level effort among Front Runners and board support for getting to
another marathon soon. Friends and teammates are sharing information about and the cost
of transit and hotel rooms to get to Richmond, Harrisburg, Philadelphia, Brooklyn, and a
dozen other places this month. Long Run Coach Jonathan Warner can help connect you
with people if you aren’t sure where to start. The board of FRNY is supporting these
efforts with additional scholarships to help cover the cost of registration and travel.
Even if you received the maximum amount of scholarship money for 2012, you may be
eligible for another marathon scholarship. Contact the Scholarship Committee for more
information. Additionally, There will be a pasta dinner this Saturday, November 10 at 7
PM in Harrisburg, PA, where a large concentration on Front Runners will be running the
Harrisburg Marathon on Sunday (please RSVP to Matt Kovich).If you’ve been training
for the NYC marathon for the past 4 months, this past week was probably a pretty trying
time. Whether this was to be your first marathon or your 100th, I hope you are feeling
the camaraderie and support that FRNY is exuding right now. When you do (finally!) run
your next marathon, you should run knowing that your team is with you 100%, even if
we’re not on the course with you or at the 24-mile water station. And let your Race
Captains know about your successes; they are always eager to celebrate your racing
with you and include it in the weekly race report.If you are heading somewhere to run
this weekend, travel safely and have a great race! Sincerely, Megan Coryat All
members in good standing are invited to attend monthly FRNY board meetings. The next
board meeting is Thursday, November 8 at 7 PM at the home of Matt Kovich, 420 West 42nd
Street, Apt 24E. Draft meeting minutes from the last board meeting are here and a
preliminary agenda for the next is here.Please contact Secretary Seth Richardson to RSVP
for the board meeting and to suggest additional agenda items. Happy Election Day!
In addition to today’s national vote, we’re kicking off the FRNY election season with
providing you the statements from the board candidates for 2013. Click here to read
their candidate statements.In order to vote, you must be a member of FRNY before
November first. We hope to see you this Saturday for our "Meet the Candidates" forum to
be held after the fun run after which online voting will open. November 10th: "Meet the
Candidates forum to be held after the fun run; online voting opensNovember 30th: Online
voting closesDecember 1st: Voting by paper ballots after the fun run; winners
announcedElection officers Jason Fluegge and Jeff Grossman are available at
elections@frny.org to answer any questions you may have. Come train at the Armory this
Winter season (November 15- mid April)! The Armory is located at 168th Street and Fort
Washington Avenue (1, A, C trains to 168th Street).Starting November 15, on Tuesdays and
Thursdays, at 8pm, we will have track workouts for short, middle, and long distance
runners! The fee for the entire season is $300 ($200 with a valid student ID). There is
a pay-as-you-go option, which is $15/session ($10 with a valid student ID.)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.We will work on increasing speed during
the early weeks of marathon training. Then we’ll break into groups, specific to your own
goals. For example, long distance runners will do some tempo-paced running and short
�distance runners will do strength and speed training. 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.These workouts are geared to help
advanced runners looking to get even faster and beginning runners who want to jumpstart
their speed and fitness. Don’t worry if you’ve never run on a track. In the beginning,
we’ll review proper track etiquette to help you get adjusted.There are many reasons to
do speed workouts. Here are a few:It helps you develop strength.It teaches you to run at
higher intensities.It teaches you to measure your progress through effort.It helps you
practice mental toughness, something often needed during races.In the most simplest of
terms, if you can improve your speed over shorter distances and higher intensities, this
will improve your time over longer distances and lower intensities.The Armory is a great
place to run indoors during the cold evenings in the winter with some of your Front
Runner teammates.Also this winter, we will have a spring marathon training plan. We will
also plan to hold an ultramarathon roundtable discussion for those curious about ultra
running and interested in hearing from experienced ultra runners. Details will be
announced in an upcoming Front Runner Gram.If you have any questions, please contact
Koach Kelsey at coach@frny.org. by Zander Ross WE WILL RECOVER....I once heard
this story about a little dog in Japan, his name was Hachiko. A really beautiful Akita
dog. Hachi was sent on a train trip unaccompanied, but as his cage changed trains it was
misplaced and he was forever lost to his original owner. A professor in Tokyo found the
dog, or some believe it was the other way around, Hachi found the professor. In any
case, the Akita and the professor became inseparable. Hachi loved his master, and
followed him everywhere he went. To the kitchen, to the bathroom, to the park, to the
train station, and sometimes even to work. As time went on, Hachi begun to wait every
evening, winter and summer, snow or rain, he waited patiently for his master to come
down from the train. Sitting near a bench at the station. And what does all of this have
to do with my column this month? You would ask. I will return to the story a little
later on, but let me talk about recovering now. Recovering from a run for example. I
have done dozens and dozens of long runs and plenty of marathons as well, and even many
short tough races. How do I recover from them? And how can I do it quickly enough to get
back on my feet as soon as possible? Besides ice baths, like Richard Ervais and Tim
Guscott and Chris Stoia take, and stretching and resting, also recovery drinks are a
fantastic help for the body to recover from the damage done to our muscles. It is true
that milk and especially chocolate milk are perhaps the best potion. Because the ratio
of carbs and protein is just perfect. And the taste of chocolate makes it even more
delicious....Yummers!!!! But some of us would just die at the thought of drinking milk
after a tough run. Enter Rockin’ Refuel http://www.rockinrefuel.com/ these are excellent
recovery drinks and delicious too. In addition to these milky items, here are other good
sources of recovery fuel for the muscles.Iced green tea, Green tea is a stellar source
of catechins, antioxidants that fight heart disease and cancer. According to research,
catechins can reduce muscle damage caused by exercise, and also speed recovery. A recent
study found that people who had the equivalent of five cups of green tea daily for three
months and exercised lost more belly fat than those who only exercised. Coconut water,
the clear liquid found inside the fruit, contains none of the fat found in coconut milk
and has a tangy, light almond flavor. Eleven ounces contain 14 grams of sugar and 670
milligrams of potassium-way more than sports drinks. "Potassium works closely with
sodium to maintain water balance and helps trigger muscles to contract and relax
optimally" Cherry juice, a study done in 2008 by British researchers found that runners
who drank 16 ounces of tart cherry juice in the days before, the day of, and two days
after a marathon decreased inflammation, oxidative stress, and muscle damage. "Cherry
juice is very useful for postexercise recovery," Cherries are higher in antioxidant and
anti-inflammatory properties than many other types of fruit. Try drinking a cup of tart
cherry juice after exercise-particularly during heavy training. But don’t guzzle it like
it’s tap water: One cup has about 30 grams of natural sugar and 130 calories. Find a
recovery drink that fits just your size -- I know very well how important they can be.
If you visit Urban Athletics on Madison Avenue, ask Jerry for advice. Tell him how much
you run and how you feel after each run. Tell him your plans for a long distance race,
or even a long training run and ask him what you should drink afterwards for a fast
recovery. I cannot emphasize enough how important it is to work hard to recover both
from inside and outside of your body. Tim drinks a chocolate milk as fast as he can,
right after a long run. And now I will get back to my earlier story about Hachiko. As
the years went by, the cute dog kept on meeting his master every day when the train
arrived. But one day, his master did not get off that train. So the dog waited for
another train, then another and another... And as the days went by, he waited day after
day, year after year...but his owner never came back, because he had died that one day
at work. Hachiko waited at the train station for over ten years, he never recovered from
the loss of his best friend, the professor. He grew old at the station until one day he
passed away while still waiting. Loyalty at its BEST! Recovery at its worst for Hachiko!
Some things we just can’t recover from, but many things we can, as we will recover from
this crazy storm we just went through. We can help our recovery from the inside out and
vice versa. A sad story but also a true story from Japan. So in honor of Hachi, do him a
�favor and check out how to recover from a nice run. It is much easier with the help of
the right nutrition. So my fellow runners, until next time...Zander Ross...and Hachi by
Rachel Cutler and Mike TerryThis is the second part of a two-part article on Mike
Terry’s experience qualifying for and competing at the Ironman World Championships in
Kona, Hawaii. On October 13, I competed at the Ironman World Championships in Kona,
Hawaii. It was the toughest race of my life. I left the island with a deep respect for
the course -- the ferocious winds the whip across the highways and the furnace of heat
radiates off those lava fields. The Big Island is perfect, beautiful, and utterly
treacherous all at the same time. It’s the perfect course for a world championship
event. I look forward to a return trip some day soon.The field of athletes at Kona was
about half the size of a typical Ironman -- but it felt about four times as extravagant!
The entire town was engulfed by the race -- there were flags and vendor tents covering
every inch of open grass. The main drag through Kona, Ali’i Drive, was overrun with
runners and cyclists starting at 5am every day. At other Ironman events I’d preferred to
keep some distance from the race village hubbub, but in Kona I found it magnetizing. The
talent curve at this race was shifted ridiculously far to the left, but somehow the
scene in town felt lighter and more relaxed than I’d experienced at other triathlons.
There were more smiles and more laughter. More playfulness among the volunteers. More
good will among the athletes. I think it’s because everyone was proud to be there. I
started celebrating as soon as I exited the plane in Kona! I think others felt the same
way. It’s a lifetime achievement for everyone there.There were a million moments and
experiences during the week that made it an incredible experience. The media attention
was perhaps the most exciting and memorable element of the race atmosphere. At bike
check-in on Friday afternoon, the pathway into the transition zone was lined with
reporters and photographers. I couldn’t help grinning ear-to-ear as I wheeled my bike
down the Oscars-style carpet into transition. As I crossed under the gateway, a woman
yelled out to me, "Excuse me, sir! Would you tell us the brand of shoe you’ll be wearing
tomorrow?" I was surprise and stuttered a bit, "uuhh muuhh, MIZUNOS!" She looked down
made a hash mark on her clipboard. "Thank you, sir." That was the first day in my life
that someone had been interested to know "who" I was wearing!I am still floating from
the experience and look forward to doing it again some day in the future. But for the
immediate future, I’m looking forward to focusing on shorter Olympic distance races in
2013 while my body recovers from the months and months of hard training that it took to
get ready for my two Ironman races this year. I’m excited to see what next year
holds. by Miles Harter
What an emotional rollercoaster week in NYC! From our misgivings on Tuesday about the
decision to proceed with the marathon, to the sudden heartbreaking news on Friday, to
the triumph of the joyous impromptu Central Park marathon(s) on Sunday and accompanying
incredible outreach efforts. All week, with this column on sugar, in mind, I was
wondering exactly what insights I could offer about nutrition, such a relatively
pedestrian topic in light of the comparatively cataclysmic events. Still, we always have
to think about what we eat and drink, and our related athletic performance. Excessive
alcohol consumption is absolutely fine, however, in the few hours after learning of the
cancellation of the race for which you have been mentally and physically training for
nearly a year. Research has shown a relationship between excess sugar consumption and
asthma, depression, premature aging, arthritis, diabetes, heart disease, and, yes, even
appendicitis. The doctors never could explain why my appendix suddenly ruptured when I
was in college; there was no proof that my (formerly) formidable sweet tooth caused this
life-threatening condition - correlation is not the same thing as causation. And I will
always wonder.Unfortunately, sugar is found in so many different foods, in many
disguised variations. Anything ending in "-ose" is a form of sugar, including sucrose,
fructose, dextrose, maltose, lactose, and glucose, as well as agave syrup, high-fructose
corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, fruit juice,
fruit-juice concentrate, and corn sweetener. Most juices -- including apple juice,
orange juice, cherry juice, and grape juice -- regardless of whether they are marketed
as being natural, have as much unhealthy sugar as Coke or Pepsi. And while the intent
behind the new NYC law that would limit the size of sugary sodas being sold is
commendable (no, the law would not prohibit you from simply buying two sodas), it seems
silly that fruit juices, which have very little nutritional value, get a pass. As with
most nutrition choices, moderation is the key. In "French Women Don’t Get Fat," the key
is that the svelte women in France eat a small portion of a rich dessert, and this is
perfectly satisfying. As alternatives, artificial sweeteners are not ideal. So many,
including aspartame and Sucralose, have harmful chemicals, and they all, even Stevia -the new "wonder sweetener -- simply make us crave sugar even more, until we cave and
binge. The best alternative to sugar is fruit, especially bananas, berries, and dates.
Jonathan Warnerby Dave Lin "I was born in the Middle of Nowhere, Southwest
Virginia," says Jonathan Warner, the youngest of three kids and an "unexpected surprise"
for his parents. His mother didn’t exactly have the smoothest pregnancy with him.
Several months pregnant, Sharon Warner was involved in a car accident, with the car door
ending up wrapped around her belly. She also took a fall on the ice, and very nearly
gave birth to Jonathan in an airport. Although his parents had originally planned to
�name him Douglas, when he arrived into the world, they decided the more fitting name
would be Jonathan-the Biblical figure whose name means "a gift from God."Growing up,
Jonathan and his family moved around constantly. By the time he was eighteen, he had
lived in nearly a dozen different houses. As a result, making and keeping friends proved
to be a struggle. It didn’t help matters that he was shy and had thick glasses and a
super high voice. "I was a big nerd and a bit of a loner as a kid," Jonathan explains.
And even before he knew what it meant to be gay, he was teased as the gay kid at each
new school. The friends he did have were very close, and, funnily enough, his very best
friend from his elementary years is now his roommate in the city.The family situation at
home wasn’t much better. A four year age difference and contrasting interests and
personalities, with a dose of sibling rivalry, made for an interesting relationship with
his brother, Clay. Although he was very close with his sister Kara, she was six years
older. His mom was a constant source of strength and comfort, although Jonathan says of
his dad, Bill, "I didn’t really know him." A series of unexpected events landed
him at the University of Georgia in the fall of 2005 without a major, class schedule, or
even a student ID as classes began. He immediately struggled to find a fit. The fit, or
rather the friend, he found surprised him: he met his first love, Wes, at the mailroom
of his freshman dorm. But then lost almost all of his friends when he subsequently came
out to them. And he had little interest in the campus LGBT groups, either. "They were
very out and proud, but I was focused on me, and school, and running. They all strove to
be a very specific type that just wasn’t me... and I liked having facial hair."The
ensuing years each got better as Jonathan found lifelong friends in his major and his
work at a local caf? and restaurant. Though he was out at school, Jonathan held off
coming out to his parents. Right before leaving for college, Jonathan and his dad had
begun to grow together and started to develop a good relationship. "I was finally able
to give him a real hug, and was terrified of losing that." By his senior year of
college, Jonathan did tell his sister, his mom and his brother, who were all supportive.
But he had yet to tell Bill.Then, in 2010, after Jonathan had moved to New York, he got
a phone call from his mom. A pastor friend of the family had supposed Jonathan was gay,
and called his mom urging her to pray for Jonathan’s homosexuality. Sharon relayed the
phone call to Jonathan and told him to talk to his dad. And when he did, his dad said:
"Well, yeah. Don’t think I didn’t know. But you’re my son and I love you. So I hope that
a--hole calls me too so I can rip him a new one."Less than three years after coming out
to him, Jonathan now has a wonderful relationship with his father. Bill Warner has
recently re-discovered his passion for running, and he and Jonathan enjoy going to races
together, often with the whole family. They even have somewhat of a rivalry going on:
until recently, Bill, a sub-3 hour marathoner, boasted of having the Warner family
marathon record, though Jonathan claimed it in Chicago -- ’for now’, as Bill likes to
remind him. Jonathan recognizes that he’s been "really lucky with my family and
friends." Now, every time they do a race together, his dad asks him which Front Runners
will be there. That’s understandable. In a very short time, Jonathan went from an
FRNY newcomer to one of the club’s most involved members. In July 2010, Jonathan moved
to New York to pursue graduate studies in Urban Planning at Pratt (he recently graduated
with a degree in Urban Environmental Systems Management). Less than 24 hours after his
Friday afternoon arrival in the city, he was already at his first Saturday morning fun
run, keeping up his end of a promise to his friend Gina, a former Front Runner. And
about three weeks later, he had agreed to run the second longest leg on an Ultra
Reach-the-Beach Team. "Front Runners were my first friends here, and for a while almost
my only friends, and it’s been a home for me ever since."Running is in Jonathan’s genes.
When Jonathan’s father Bill was younger, he was actually a bit of a local running
legend, and Jonathan’s brother and sister both ran competitively. So naturally Jonathan
joined the school team in the 4th grade. Through the moves to new towns and new schools,
through the life struggles, the one constant in Jonathan’s life was running. And he
stuck with it throughout high school. But along with the running came injury.
Jonathan spent time on crutches three of the four years of high school. He also seems to
have a knack for getting himself into some pretty unfortunate situations. Junior year of
high school, Jonathan broke his jaw while playing soccer and ended up going to the prom
with his jaw wired shut. For a while, he was confined to a wheelchair as his body
recovered from 16 stress fractures, and he broke his toe days after leaving the chair.
He broke his forehead, dislocated his shoulder twice, and shortly after moving to New
York, slipped while running and got a severe concussion in the streets of Brooklyn. He’s
also been diagnosed with spina bifada (a problem with his spinal cord), lactic acidosis,
and compartment syndrome (which limit the intensity of his exercise).Despite this string
of misfortunes, Jonathan sees himself as lucky. "With all the things I’ve done to
myself, I could really easily be not walking, but my body repairs itself very easily."
Jonathan says he tends to live his life very cautiously; however, when it comes to
sports, "I don’t see things as dangerous so much as a challenge." For Jonathan, "it’s
exciting to overcome the challenges."This mentality shows in his running. At first,
Jonathan says, Front Runners gave him a chance to meet other gay guys who were also into
running and didn’t think he was a freak. But then he realized that there were others in
the club who ran more than he did and he got inspired. "Once I branched out to new
�distances and races, I had a group of people there to support me." Six months after
joining the club, with the encouragement of teammate Michael Sanderson, Jonathan decided
to run the Knickerbocker 60K the morning of the race, and finished first in his age
group! He credits his brother Clay as being an inspiration, encouragement, and great
competitor in his growing ultra marathon adventures. The long hours and miles they have
spent on the trails together have been "invaluable." It’s this passion for long
distance running that drove Jonathan to become the official FRNY Long Distance Assistant
Coach this year. In planning out all the weekly long runs, culminating with the Blue
Line Run, Jonathan brought literally hundreds of his fellow runners through the streets
of New York to help them train for their fall marathons. At first he was a little
apprehensive about having so much responsibility, being one of the youngest members of
the club (he’s only 25!). But he had nothing to worry about, and the rewards, he says,
have been immense. His favorite part of the job is "getting to see people grow every
single week as runners."Jonathan says he’s excited to bring more Ultra running to FRNY.
He explains that "the races are tough, and you hit rock bottom, but then the high is so
euphoric." "That’s one thing I want to share with the club, to help people discover that
potential within them." He’s particularly excited about the Lookout Mountain 50-Miler
coming up in December. About ten Front Runners are signed up to go, a fact that amazes
him: "So many NYC gays are going to Chattanooga to run through the woods. Who would have
thought?" When asked about his own running goals, Jonathan has a long list. In
April, he plans to run the Umstead 100, his first 100-miler, and hopes to place in the
top 10. In the next two years he wants to do the Western States 100, the Lake Placid
100, and the Great Canadian Death Race. "I want to see the world by running it."
Finally, and perhaps most importantly, "I want to do all of the Marathon Majors with my
dad. I can’t imagine any greater way to do them or any greater person to do them with."
In the end, he says, "I’ll just keep doing what makes me happy and try to make other
people happy too." That’s the true Front Runner spirit.
�
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Newsletters, 2012
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2012_THE NEXT MILE: NOVEMBER 2012 - FRNY NEWSLETTER_1111474785944.pdf
Description
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Email newsletter
Date
A point or period of time associated with an event in the lifecycle of the resource
2012
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Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org.
Document:Newsletters
Year:2010s
Year:2012
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}; In This Issue: October 2012 Welcome MatUpcoming BirthdaysAbout The Next MileThe
Starting LineBoard Meetings2013 Board Elections2012 Marathon PartnerKoach’s
KornerGadgets N’ GearMulti-SportNutrition NotesInjury PreventionThe Race to the
RuneMember Profile Welcome Mat
In the month of September and early October, we welcomed the following new members!
Margot Spera
Valerie KokelaarJoel FinemanJuan AmayaNeeme RaudAldo Cano TrevinoJonathan FischerEmlyn
ParfittMarlon BascombeAndrew GardnerRobert LairdGary NgJohnny BrilloTaylor HainsGeoffrey
BiebelJim KrollJim KrollSteven O’MalleyMarkus ArmbrusterRyan RifkinAri RossenEli
LazarusTom FlemingBrett DavidsonKyle O’DonnellGabriel KatzSalem AlmaaniMichael
MorconeSteven SosnaSophia PsaroudakisMichele MariottiKrista BlanchetteMakky PratayotJohn
NapoliCharles AlbaneseDaniel RodriguezKimberleigh SmithLisa RothmanFernando AguilarEmily
YuAynsley KirshenbaumCharlie BathgateSteven HuppertAmy BarsnessPatrick
McAlveyChristopher ConvyElisabeth Turnbull-BrownElizabeth TervenskiMarlie W?nsethChristy
GancAndrew GoodRyan GreavesAmy Mulligan Upcoming BirthdaysIn the month of October, we
wish the following members a Happy Birthday!Bob Nelson 10/1 Mark Littman
10/2 Zach Johnson 10/2 Andrew Butler 10/2 Fnu Herry 10/2 Stan More
10/3 Mark Ansell 10/3 Nathaniel Donahue 10/4 Ravi Joshi 10/4 Lisa
Rothman 10/4 Rob Patterson 10/5 Sean Butler 10/6 Elisabeth Turnbull-Brown
10/6 Kevin Masse 10/6 Joseph Plutz 10/6 Scott Resnick 10/6 Jeff
Schrager 10/7 Ari Rossen 10/7 Andrew Thomas 10/8 Joanne Henry
10/9 Ruth Loos 10/10 David Peters 10/10 Craig Weltha 10/11 Brittany
Freese 10/11 Diane Westerback 10/11 Brad Carnation 10/11 Taylor Hains
10/11 William Hatton 10/12 Rob Franek 10/12 Gemma Sanz de la Serna
10/13 Erin Fuchs 10/14 Marnell McNamara 10/15 William Ace Conlu
10/15 Ken Chamberlain 10/16 Felix Camacho 10/16 David Jankowski
�10/16 James D Mangum Jr 10/17Emalinda McSpadden 10/17 Elliott Rebhun
10/17 Joseph Baker 10/17 Yaryna Wynar 10/19 Joseph Baker
10/20 Hilary Lorenz 10/20 James Paglinawan 10/21 Ramon Frisneda
10/22 Damian Sorvino 10/22 Jonah Nigh 10/23 Michael Gigl 10/25 Dale
Edwards 10/26 John Whooley 10/26 Mark Gauthier 10/26 Kerry Vigilo
10/26 Ally Sunberg 10/26 Robert Williams 10/27 Bill Sensenbrenner
10/27 Mike McMurray 10/27 Jessica French 10/27 Anthony Cocciolo
10/28 Marlon Bascombe 10/28 Bradford Knight 10/28 Kenneth Yanes
10/30 Jhon Valdes 10/30 Brad Gayman 10/31 Josh Wright 10/31 Silke
Feeken 10/31 Kyle O’Donnell 10/31
The Next Mile
The Newsletter of Front Runners New York The 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, 2012.
Da Ping Luo, Editor newsletter@frny.org
Board Of Directors Megan JenkinsPresident president@frny.org
Dave Lin Men’s Vice President men@frny.orgSandi Rowe Women’s Vice President
women@frny.orgAnthony Ng Treasurer treasurer@frny.orgSeth Richardson Secretary
secretary@frny.orgDirectors-at-Large Matt Kovichdirectoratlarge1@frny.orgGemma Sanz de
la Serna directoratlarge2@frny.orgLeadershipFRNY Brooklyn Mike Grzelecki Megan
McDavid Brendan Moroney Karl Rutterbrooklyn@frny.org Coaching
TeamKelsey Louie, Head Coachcoach@frny.orgNatalie JohnstonMichael KleinJonathan
WarnerKent Lau, Swim Coach Coaching CommitteeBernie Janelle David
Lin Marty McElhineyCommunicationsDa Ping Luo, Director and EditorMichelle Mazzara,
Web Masterwebmaster@frny.org Michael Klein, Membershipmembership@frny.orgRosario
Gennarocalendar@frny.orgMegan Jenkins, FR Gram frontrunnergram@frny.orgTom Henning,
PhotographyCross Country MeetGemma Sanz de la Serna DesignKatrina Amaro Martha
Marina Dao John MacConnell Sandi RoweElections OfficersTBDFinance/Audit
CommitteeTara AmatoMatt KovichAnthony NgFRNY MultisportRachel Cutler Mike
Terrymultisport@frny.org Long RunsJonathan Warner, Assistant
Coach longruns@frny.org Marathon WeekendMatt KovichGemma Sanz de la
SernaMembershipDa Ping LuoMichael Kleinmembership@frny.org Pride RunDane
Grams, Directorpriderun@frny.orgSeth Richardson, AdvisorTJ BerardoMartha Marina DaoJason
FlueggeTony Majewski Race CaptainsBernie JanelleJosh KorthPeter MacariAJ
StachelekSteve Waldonracecaptains@frny.org ScholarshipsDave Lin Anthony
NgGemma Sanz de la Sernascholarships@frny.org Social CommitteeAnthony
Ng Sandi Rowe Aneesh Shethsocial@frny.org WalkingJim
BrandonWednesday RunDave Linmen@frny.org Front Runners New York POBOX 230087 New
York, New York 10023 membership@frny.org I want to begin this column by admitting
that I really did not want to write this month’s letter. Every month Megan
agonizes at the last minute about writing her column. Being a good wife, I volunteered
to take this one thing off her to-do list this month. Now I am the one agonizing at the
last minute. Being a leader of any organization is hard work. At times you
have to make unpopular decisions that although at the time seem controversial, were made
with the best interests of the organization in mind. I have listened to Megan many times
over the past two years as she laid out a situation that FRNY was facing and tried to
plot the best course of action. In the beginning, I was often
surprised how Megan would remain firmly grounded in her decisions despite my urgings to
placate certain people--it seems such a little thing, can’t you just put in the Gram (or
not put it in the Gram, as the case may be). We disagreed over some club decisions, and
I thought Megan was just being stubborn. What I came to realize was that if I
viewed her decision within the context of the club’s mission, to support LGBT runners
and access to the sport, I had a better understanding of why she chose what she chose.
Considering the club’s well-being first is the strategy that Megan employs, and when I
understood that, I found a whole new respect for her. As a veteran of the consulting
world with years of experience in leading projects, I didn’t think Megan would be
teaching me about leadership and toughness. I am proud to support Megan
throughout this run. It has been a great learning and growing experience for both of us.
Although I know Megan is uncomfortable about public praise (and I might be biased), I
have to say she did a remarkable job leading the club and building a strong foundation
to ensure the success of the next set of club leaders.
Sincerely,Blossom Coryat All members in good standing are invited to
attend monthly FRNY board meetings. The next board meeting is Thursday, November 8 at 7
PM at the home of Matt Kovich, 420 West 42nd Street, Apt 24E. Draft meeting
minutes from Monday’s board meeting are coming soon and a preliminary agenda for the
next meeting are coming soon.Please contact Secretary Seth Richardson to RSVP for the
board meeting and to suggest additional agenda items. Now that fall is here, it’s time
�for the FRNY election season to get underway. Elections for the board of directors for
2013 will be held in November and end on December first. As always, voting will be for
each of the board’s seven positions: president, women’s vice president, men’s vice
president, treasurer, secretary, and two directors at large. Descriptions of each
position’s responsibilities will be included in following Grams.Any FRNY member in good
standing is eligible to run, by either nominating themselves or being nominated by
others. In order to vote, you must be a member of FRNY by November 1st.Election officers
Jason Fluegge and Jeff Grossman are available at elections@frny.org to answer any
questions you may have.The election schedule (including deadlines) is as follows:October
31st: Last day to become a member of FRNY to be eligible to voteNovember 2nd: Deadline
for entry and candidate statement submissions. Candidate statements, which must be no
longer than 400 words, should be submitted, along with a photo, to election officers
Jason Fluegge and Jeff Grossman at elections@frny.org.November issue of The Next Mile:
Candidate statements publishedNovember 10th: "Meet the Candidates" forum to be held
after the fun run; online voting opensNovember 30th: Online voting closesDecember 1st:
Voting by paper ballots after the fun run; winners announcedGood luck! FRNY’S MARATHON
PARTNER
HARLEM UNITED
It has recently been brought to my attention that a few of our members have questions
and concerns regarding FRNY’s relationship with Harlem United around the 2012 NYC
Marathon. On a personal note, I want to apologize to those who feel they were not
properly apprised of the nature of the relationship on which the board voted in
August.The matter received considerable discussion over 2 board meetings (July and
August), and I firmly believe that the board members understood the proposal (after
vetting other proposals from organizations other than HU) and had a clear idea of the
people and relationships involved with both organizations. All materials were circulated
electronically before the meetings and in print at the meetings.In response to the
questions that were brought to the board on October 1, I have laid out the main points
of the relationship below. The details of the proposal have been published as part of
the July and the August board meeting minutes. What follows is a summary for the sake of
clarity.Click here to continue reading... Tapering and Recovering for Fall
Marathons
With about one month left before the ING NYC Marathon, I offer suggestions on how to
plan an effective taper and some recovery tips - Koach Kelsey
Tapering
Everybody 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 when you
get your muscles used to running your marathon pace. A two or three-week taper is
typical. I suggest a two-week taper for most marathoners, but there are ways to adjust
if you prefer a little more time (reducing weekly mileage while keeping your long run
schedule on track.). Click here to read on... by Zander Ross
"99"
I am amazed that the time has come!
Do this, don’t do that...
Eat this, not that...
Do it this way...
Do more miles...
Go slower...
Go faster...
Shorter strides...
Stretch...
Nah, you don’t need to stretch...
Hydrate well ......and on and on and on.
I’ve heard it all, I’ve tried it all and I’ve experienced all the results that came with
much advice through the years. But I have to say, nothing was wasted, none of the advice
has been discarded or not tried, and I’m glad I used it all. Some with good results,
some with great results ... and, well, some with disastrous outcomes. But, nevertheless,
I listened to it all ... again nothing was unused. And, finally, here I am -- in just a
few days I will be running my 100th marathon!
Click here to continue reading... by Rachel Cutler and Mike TerryTaperingAnyone who’s
ever targeted a race for peak performance knows about tapering. It’s the process
of adjusting your workout routine before a race so that you’re at peak performance on
race day. Tapers can last anywhere from a few days to several weeks depending on
the type of race you’re preparing for and the intensity of your training. I’ve
learned a lot about my body and I’ve experimented with new tapering strategies this
�year. Here are some learns and strategies that worked well for me:Click here to
continue reading... by Miles Harter
Gluten-free -- the latest food craze. Even churches are offering gluten-free
communion wafers. Is gluten-free (or wheat-free, for that matter) really healthier?
Gluten is a protein (and, more specifically, a kind of gluten protein called gliadin) in
wheat, and also rye and barley. It is a sticky binding agent, and so it’s also
used in lots of other foods, including even ketchup. Doctors estimate that roughly
1% of the population is gluten-intolerant, with celiac disease, characterized in part by
severe digestive problems, so that even the tiniest bit of gluten in ketchup can be
catastrophic.Click here to continue reading... We all have heard or have been told by
our doctors, therapists, coaches, and even Dr. Oz that we need core stability. We need
it to keep us injury free. We need it to improve performance. And maybe we need it
because it looks good! The core: the most talked about subject in fitness. But, if you
ask 10 people what the core is and how it should be worked, you will get varying
answers. Each answer so different, you may start to think that core stability is a myth.
Well, it is very real. Although, very much misunderstood. Click here to continue
reading...************************
Dr. Degis is a sports rehabilitation specialist located in The Flatiron district of
Manhattan. His specialty is sports injuries, but more importantly diagnosing and
treating the cause of injuries not just the symptoms. He is trained in Active Release
Technique (ART) and has worked as a strength coach to numerous competitive athletes. He
has successfully returned countless Frontrunners back to their sport of running. As an
avid fitness enthusiast and recreational athlete in multiple sports, Dr. Degis
understands the athletic body and mind. For more information, or to ask Dr. Degis a
question, he can be reached at 212.253.7347, or at Drdegis@Functionalforlife.com. by
Dane Grams, Race Director I can’t believe it’s been almost 4 months since the Pride Run.
It seems like just yesterday. The planning, the execution, the anticipation. It was my
whole life for a while, and then poof, it was gone. But it’s time to take one last look
at the 2012 Pride Run before we move on to 2013. As you recall we set out to make the
2012 pride run collaborative, transparent and memorable. We began by putting together a
top notch team which included Seth Richardson, Jason Fluegge, T.J. Berardo, Martha
Marina Dao and Tony Majewski. This team is what made this race so special. Together we
put the wheels in motion more than six months in advance. We put forth some lofty
financial goals, which I’m happy to report we shattered. We selected a worthy
beneficiary--Broadway Cares/Equity Fights AIDS. We added new elements and entertainment.
Say What? Avenue Q in the Park? We brought a fresh new look to the design elements. What
a gorgeous shirt! We took risks. Of course we faced bumps along the way. The worst of
which was that our shirts were about 20 minutes late with hundreds of registrants
standing around. I was sweating my ass off. But that terrible moment ended up providing
me with one of the best. I watch my fellow Front Runners dart into action and we had
6,000 shirts unloaded and on the tables in about 10 minutes flat. It was remarkable.
There were so many individuals who made this experience possible--and I want to thank
you for your contributions. First, I would like to thank our race sponsors who stepped
forward--Blue State Digital, Boxer’s Sports Bar, Laser Cosmetica, The Miles by Rob
Lennon, NY Sports Med, Asics and of course our premier sponsor Urban Athletics. Next, I
would like to thank everyone who donated to a Pride Run Fundraiser or attended one of
our events. Then of course there are the countless volunteers who helped
behind-the-scenes and made our race pick-up one of the smoothest NYRR has ever seen. It
takes a village--and good thing we have one. So how did it all end up? Let’s take a look
at the numbers! 6,988 Registrants, 6,000 Tech Shirts, 5,000 Finish Line Crossers, 53,000
Cups, 100 Portable Toilets, 5,000 Rainbow Popsicles, 98 Awards Plaques! But the most
impressive numbers are this--we grossed $190,585 in revenue, and netted $53,977 more
then doubling our initial budget. That means that our beneficiary Broadway Cares/Equity
Fights AIDS will receive $26,944 for critical programs for essential services for people
with AIDS and other critical illnesses right here in New York City, and across the
United States. Wow that feels good. But it also means that we are adding $26,944 to our
own budget for Front Runner programming and activities. We broke all records this year!
We did good. Congratulations to all of us. AHEAD OF SCHEDULE Young, committed,
cheerful, helpful and fast - Michael Klein is turning heads and winning fans as fast as
he’s piling up race PRs -- By Fred PfaffMichael Klein knows what he wants.At seven,
his parents gave him a cruise for his birthday. Not your usual kid gift, but Michael had
made it clear early that ships were his obsession. While classmates in high school
fought their way toward Chapel Hill or the Ivy League, he went all in for one of 26
spots in the class of 2011 at Webb Institute, a tiny Long Island college dedicated to
shipbuilding.And while his classmates at Webb sought jobs, Michael started a business.
Just one year out, he’s partnered up with a contemporary and an industry veteran to
start sustainable ships - cargo vessels that run on non-polluting sources of energy.
He’s hitting the home stretch on financing his first venture, building a $20 million
hydrogen-powered freighter to transport Northern California wines down the West
Coast.Click here to read on...
�
Dublin Core
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Newsletters, 2012
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2012_THE NEXT MILE: OCTOBER 2012 - FRNY NEWSLETTER_1111256798754.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
2012
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Document:Newsletters
Year:2010s
Year:2012