1 25 6464 http://archives.frny.org/files/original/9775e02f8d28eea8498c9310a55ec139.jpeg 4dfbdf13d9ed464715f95e4ddb769c56 Still Image A static visual representation. Examples include paintings, drawings, graphic designs, plans and maps. Recommended best practice is to assign the type Text to images of textual materials. Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Cross Country Race 2022 http://archives.frny.org/files/original/fb1773873842fe73c3f22ab0c7212047.jpg f96985a244a27ce48ddf3bc8360dfa5f Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Exhibition Items Description An account of the resource This includes items that are used in exhibitions, and may not necessarily be FRNY records. Creator An entity primarily responsible for making the resource Anthony Cocciolo Date A point or period of time associated with an event in the lifecycle of the resource 2015 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Gary Appruzzese portrait, 1986 Gay Games Event:Gay_Games Year:1980s Year:1986 http://archives.frny.org/files/original/a590b1132b55f28233cec9c84e622cbf.jpg f190f763e3bbed63fb09f1f1d82a6a81 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Exhibition Items Description An account of the resource This includes items that are used in exhibitions, and may not necessarily be FRNY records. Creator An entity primarily responsible for making the resource Anthony Cocciolo Date A point or period of time associated with an event in the lifecycle of the resource 2015 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Dan Ferguson portrait Description An account of the resource FRNY president 2017- http://archives.frny.org/files/original/3aa7c46d36adec902d2ea7eaad439d19.pdf 24088644fea38e6fe6a31ec95aacfd31 PDF Text Text �{ "id": "1124156543125", "name": "Winter Training Update 3\/21\/2016", "subject": "Winter Training Weekly Update 3\/21\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-03-21T02:56:29.496Z", "modified_date": "2016-03-21T03:55:37.792Z", "last_run_date": "2016-03-21T03:55:37.775Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-3-21-2016.html?soid= 1101657017564&aid=F0CpXkodu0M", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 237, "opens": 155, "clicks": 2, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 2 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 3/21/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=F0CpXkodu0M&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=F0CpXkodu0M&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=F0CpXkodu0M&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=F0CpXkodu0M&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=F0CpXkodu0M&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=F0CpXkodu0M&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=F0CpXkodu0M&c=3&r=1" }; March 21, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...       This week, FRNY will run on Tuesday and Thursday in Central Park at  7pm!! See you there! If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Tuesday and Thursday night bag drop will be at Jack Rabbit on 72nd St  between Columbus and Amsterdam. RECOVERY WEEK: This week’s the workouts will help you recover from the half marathon this past weekend, with more stretching, running drills, and the FRNY "hut-hut" run (more PC "indian run") and hill running  Tuesday evening at 7pm in Central Park on the West side of the 72nd St transverse (near the Daniel Webster statue):  Promptly at 7pm, we’ll begin a 1 mile warmup jog, group stretching with additional stretches + running drills + a FRNY "hut-hut" run 2x around the lower loop Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then skip 2x up Strawberry field hill + 3x run up the same hill + 4x up the hill on the West side drive.  NO BAG DROP Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then skip 2x up Strawberry field hill + 3x run up the same hill + 4x up the hill on the West side drive   Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 3-21-2016_1124156543125.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/b4a412d8ac5d110885d38b954e1e4a9b.pdf eebe6ccc20d284bafb05bb89e94bdee6 PDF Text Text �{ "id": "1124089780688", "name": "Winter Training Update 3\/14\/2016", "subject": "Winter Training Weekly Update 3\/14\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-03-14T14:19:25.742Z", "modified_date": "2016-03-14T16:05:32.326Z", "last_run_date": "2016-03-14T16:05:32.322Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-3-14-2016.html?soid= 1101657017564&aid=PZ_X9O0xRbY", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 233, "opens": 158, "clicks": 4, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 3 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 1 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 3/14/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=PZ_X9O0xRbY&c=3&r=1" }; March 14, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...   Thank you Javie Gomez for this picture from the Armory 10K relay   This week, FRNY will run uptown at the Armory on Tuesday at 8pm and on Thursday in Central Park at  7pm!! See you there! If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Thurs night bag drop will be at Jack Rabbit on 72nd St between Columbus and Amsterdam. This week’s workouts, will help you get back to focusing on your 10K and 5K paces, which are always slower than we think for shorter speed workouts. If you’re running the NYC half on Sunday you should really pay attention to your paces so as not to tire out your legs. Tuesday evening at 8pm at the Armory on 168th St and Fort Washington Ave  Please arrive by 7:45pm to allow yourself enough time to pay, change and jog 3 laps warmup so we can begin group stretching PROMPTLY at 8pm. Followed by running drills and the workout: 1 mile (at 10K pace) + 4x 800m (at 5K pace) + 2x 400m (faster then 5k pace) Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then skip 2x up Stawberry field hill + 2x run up the same hill + 4x 1/2 at 10K pace on the lower loop. NO BAG DROP THIS WEEK Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then skip 2x up Stawberry field hill + 2x run up the same hill + 4x 1/2 at 10K pace on the lower loop. Spring is on it’s way! Join the 6:30am group every Thursday. Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 3-14-2016_1124089780688.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/9b84137426343e332fffc2cb303e9245.pdf 02155f0c75d6fe102151504b04de7782 PDF Text Text �{ "id": "1124017632035", "name": "Winter Training Update 3\/07\/2016", "subject": "Winter Training Weekly Update 3\/7\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-03-07T14:45:52.868Z", "modified_date": "2016-03-07T15:38:04.295Z", "last_run_date": "2016-03-07T15:38:04.291Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-3-7-2016.html?soid=1 101657017564&aid=oBwx4vQYeYE", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 228, "opens": 156, "clicks": 3, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 3 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 3/7/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=oBwx4vQYeYE&c=3&r=1" }; March 7, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...   Go FRNY! So many great performances on Sunday in Washington Heights! Congratulations to all! Chris Stoia and Richard White will lead the workouts this week. Thank you Chris and Richard! Coach Mike will be on vacation in Ireland! Outdoor Coached Workouts will continue on Thursday nights through the Winter and Spring! A nice turnout for the Coogan’s 5K workout #2 in Fort Tryon park!   FRNY will run on Tuesday and Thursday in Central Park at  7pm this week!! If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Tues night and thurs night bag drop will be at Jack Rabbit on 72nd St between Columbus and Amsterdam. This week’s workouts will help you recover from the Coogan’s 5K (and post-race brunch) by maintaining your fitness with shorter intervals, less intensity, and less focused on pace just individual effort. Tuesday evening at 7pm: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) Starting promptly at 7pm, jog a 1 mile warm-up and group stretching + skipping on Strawberry field hill + 2x running same hill +  run 8x 2 min pickup at 10K pace with a 1 minute in rest between each interval on the West drive roadway. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then run 2x the lower loop as follows: loop #1) 3 minute pickup with 2 min jog recovery between intervals loop #2) 2 minute faster pickup with 2 min jog recovery  Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 2x the lower loop as follows: loop #1) �3 minute pickup with 2 min jog recovery between intervals loop #2) 2 minute pickup with 2 min jog recovery. FRNY showing that Fort Tryon park is only a and jump away! Questions?    Please feel free to email Coach Mike coach@frny.org  or call him at 917-579-7307 if you have any questions. faster hop, skip, at    � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 3-7-2016_1124017632035.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/de3242ee6f92dd2c65331ed2091d34c4.pdf 7f798c1fe41e4b5d19cfab7aea211a76 PDF Text Text �{ "id": "1123938884091", "name": "Winter Training Update 2\/29\/2016", "subject": "Winter Training Weekly Update 2\/29\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-02-29T01:06:48.211Z", "modified_date": "2016-02-29T04:11:00.510Z", "last_run_date": "2016-02-29T04:11:00.505Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-2-29-2016.html?soid= 1101657017564&aid=AdFasx9xdrw", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 227, "opens": 152, "clicks": 4, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 4 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 1 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 2/29/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=AdFasx9xdrw&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=AdFasx9xdrw&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=AdFasx9xdrw&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=AdFasx9xdrw&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=AdFasx9xdrw&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=AdFasx9xdrw&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=AdFasx9xdrw&c=3&r=1" }; February 29, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...   Outdoor Coached Workouts to continue on Thursday nights! Due to popular demand, Thursday evening Outdoor Coached Workouts in Central Park will continue through  the  winter season. Due to Armory closures, there will also be some evening Outdoor Workouts coming up, so please sign up for the 2015/2016 Coached Indoor Season emails to stay informed!  There will also be announcements on the FRNY FB page.  Come join us in at in Central Park and get ready for your spring races!!   Nice spring-like weather (even sleeveless) on Thurs morning!   FRNY will run the Washington Heights 5K course on Tuesday at745pm from Coogan’s restaurant and in Central Park at  7pm Thursday evenings this week!! If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Tues night bag drop will be at Coogan’s restaurant and Thurs night bag drop will be at Jack Rabbit on 72nd St between Columbus and Amsterdam. This week’s workouts will help you prepare for the Washington Heights 5K on Sun March 6th. Tuesday’s workout on the 5K course at 10K pace will help you see the course and get familiar with it while NOT racing until Sunday. Thursday’s workout is a good pre-race workout to focus on your 5K pace. Tuesday evening at 7:45pm from Coogan’s restaurant 168th St and Broadway: Starting promptly at 745pm, jog a 1 mile warm-up uptown to Fort Tryon park and group stretching,  run 6x 1/2 at 10K pace with a 2 min rest between each interval around the loop in Fort Tryon park. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then run 8x 1/4 at 5K pace on the westside roadway with 90 seconds rest between each interval. Thursday �evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 8x 1/4 on the westside roadway at 5K pace with 90 seconds rest in between. Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 2-29-2016_1123938884091.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/3748835f5c4929e5c957f3a47cf51141.pdf 15deb77d941793d992ed091b3f2a6a5b PDF Text Text �{ "id": "1123873020823", "name": "Winter Training Update 2\/22\/2016", "subject": "Winter Training Weekly Update 2\/22\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-02-22T15:45:22.936Z", "modified_date": "2016-02-22T17:13:17.130Z", "last_run_date": "2016-02-22T17:13:17.122Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-2-22-2016.html?soid= 1101657017564&aid=JkrVNkNN90c", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 226, "opens": 154, "clicks": 4, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 4 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 2/22/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=JkrVNkNN90c&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=JkrVNkNN90c&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=JkrVNkNN90c&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=JkrVNkNN90c&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=JkrVNkNN90c&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=JkrVNkNN90c&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=JkrVNkNN90c&c=3&r=1" }; February 22, 2016 In This Issue Weekly Workout Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...   This past tuesday night, it was shorts weather again! (for some runners)   FRNY will run in Central Park at  7pm on Tuesday and Thursday evenings this week!! FRNY will meet and run from 72nd St on the west side of the transverse, near the Daniel Webster statue. If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tues and Thurs nights, bag drop will be at Jack Rabbit at Columbus Circle or Jack Rabbit on 72nd St between Columbus and Amsterdam. This week’s workouts are a little bit longer and less intense than in previous weeks. This is for two reasons: 1) maintain the fitness you’ve been gaining while being able to run outside and NOT overdoing it leading up to next week 2) next week’s workouts will be shorter and a little faster to get ready for the Washington Heights 5K on Sun March 6th. Tuesday evening 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park: Starting promptly at 7pm, jog a 1 mile warm-up and group stretching, run 3x 10 minutes at "goal" half marathon pace with 2 min rest between each interval around the lower loop. Optional outdoor on your own workout: start with a 10-15 min jog warmup then run 5 miles at "goal" marathon pace then  cooldown jogging for 10-15 min. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then skip 2x uphill + run 2x uphill on the Strawberry field hill + 6x 1/2 at 10K pace across the 72nd St transverse with 2 min rest in between each interval. Thursday nights are popular and we’re seeing newbies too! Thursday evening at 7pm on the west side of the 72nd St �transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin a 1 mile warmup jog, stretch and then skip 2x uphill and run 2x uphill on Strawberry field hill + 6x 1/2 at 10K pace across the 72nd St transverse with a 2 min rest in between. Optional outdoor on your own workout: start and end with a 10-15 min jog warmup and cooldown.  Run 4 miles of 3  min pickup + 2 min jog.  The pickups should be 10K pace or effort with an easy jog or walk in between. Have fun! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 2-22-2016_1123873020823.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/c8738bd974c96be96db36dde4319a613.pdf abeecc318c86971b55019acbe97a52bb PDF Text Text �{ "id": "1123805029511", "name": "Winter Training Update 2\/15\/2016", "subject": "Winter Training Weekly Update 2\/15\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-02-15T16:06:11.081Z", "modified_date": "2016-02-15T17:18:40.018Z", "last_run_date": "2016-02-15T17:18:40.016Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-2-15-2016.html?soid= 1101657017564&aid=Np5ZxMXH0-U", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 213, "opens": 148, "clicks": 16, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 8 }, { "url": "http:\/\/bit.ly\/1Kl9Qaf", "url_uid": "1123805903111", "click_count": 11 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", �"click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 2/15/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=Np5ZxMXH0-U&c=3&r=1" }; February 15, 2016 In This Issue Weekly Workout Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...   Don’t miss this! Running Injuries  - H ow to avoid them and what to do when you get them.   With Dr. Dennis Cardone FRNY’s Speaker Series event with Dr. Dennis Cardone is filled almost to capacity! You must register to attend, so if you’re planning on coming, sign up now. For full event details and to RSVP, Click here:  http://bit.ly/1Kl9Qaf  Dr. Dennis Cardone is a Sports Medicine Specialist at NYU Medical Center; Team Physician for NYU and Long Island University; Chief Medical Officer for the NYC Public Schools Athletic Leagure; and Team Physician for the U.S. Open For this week FRNY will run in Central Park at  7pm on Tuesday and Thursday evenings!! FRNY will meet and run from 72nd St on the west side of the transverse, near the Daniel Webster statue. If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tues and Thurs nights, bag drop will be at Jack Rabbit at Columbus Circle or Jack Rabbit on 72nd St between Columbus and Amsterdam. This week’s workouts will help you prepare for your upcoming half marathons and marathons by running your half marathon pace and 10K pace, get used to "dialing in" those paces and of course more hills because hills although not fun, help strengthen your upper legs to prevent injury and for the long haul of halves and �full marathons. Tuesday evening 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park: after a 1 mile warm-up jog and group stretching, 4x 1 mile with 2 min rest between each interval. #1 & #3 at half-marathon pace and #2 & #4 at 10K pace.  Optional outdoor on your own workout: start with a 10-15 min jog warmup then run 4x 8 min at tempo (marathon pace) with a 2 min jog recovery between each then  cooldown jogging for 10-15 min. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park.  We’ll stretch and then skip 2x uphill + run 2x uphill on the Strawberry field hill + 4x 1/2 on the lower loop westside at half marathon pace with 2 min rest between each interval. Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin a 1 mile warmup jog, stretch and then skip 2x uphill and run 2x uphill on Strawberry field hill + 4x 1/2 on the lower loop westside at half marathon pace with a 2 min rest in between. If enough people are interested we can then go to the Amsterdam Ale house on Amsterdam Ave and 76th St for a post-workout beer and food. Optional outdoor on your own workout: start and end with a 10-15 min jog warmup and cooldown.  Run 4 miles of 3  min pickup + 2 min jog.  The pickups should be 10K pace or effort with an easy jog or walk in between. Have fun! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 2-15-2016_1123805029511.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/4234c262fd03dd22aa9179b7ce900030.pdf 4c5efb6474095e806d129f5405997db8 PDF Text Text �{ "id": "1123728344570", "name": "Winter Training Update 2\/08\/2016", "subject": "Winter Training Weekly Update 2\/08\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-02-08T05:01:37.902Z", "modified_date": "2016-02-08T15:36:01.953Z", "last_run_date": "2016-02-08T15:36:01.952Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-2-08-2016.html?soid= 1101657017564&aid=_8uh8sWQxxo", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 200, "opens": 136, "clicks": 5, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 5 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 2/08/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=_8uh8sWQxxo&c=3&r=1" }; February 8, 2016 In This Issue Weekly Workout Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         A big turnout for the "Coogan’s 5K" workout in Washington Heights   If the weather’s not cooperating for the outdoor workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tuesday evening at the Armory, 8pm:  please arrive by 7:45pm and jog 3 laps as a warmup, so we can begin group stretches and drills at 8pm. After stretches and running drills, the workout is: 3x (800m + 400m + 200m) The pace for each interval is 10K for the 800m, 5K for the 400, and faster for the 200m. The rest periods will be 1 min after the 800m, 30 sec after the 400m and 3 minutes after the 200m. Optional outdoor on your own workout: start with a 10-15 min jog warmup then run 3x (4 min pickup with 1 min jog + 2 min pickup with 30 sec jog + 1 min pickup with a 3 min jog)  jogging for 10-15 min to cooldown.  Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse in the park.   After stretching, we’ll jog over to the Strawberry field hill, after 2x skipping uphill and 2x running uphill, you’ll run a half marathon paced 1.7 mile lower loop + running 2 lower loop hills Last week’s Thursday night workout was a shorts and t-shirt night in February!! Thursday evening, 7pm in Central Park:   After a 1 mile warmup jog and stretching, we’ll jog over to the Strawberry field hill, then 2x skipping uphill and 2x running uphill, you’ll run a half marathon paced 1.7 mile lower loop + 2 lower loop hills Optional outdoor on your own workout: start and end with a 10-15 min jog warmup and cooldown.  Run 3 miles of 2  min pickup + 1 min jog.  The pickups should be 5K pace or effort with an easy jog or walk in between. Have fun! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 2-08-2016_1123728344570.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/ee43c5aaee839ed1a9bb099312bc19a5.pdf d9b6843be32f96158f16a8a7031a1730 PDF Text Text �{ "id": "1123653218515", "name": "Winter Training Update 2\/01\/2016", "subject": "Winter Training Weekly Update 2\/01\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-02-01T04:32:33.951Z", "modified_date": "2016-02-01T13:15:20.242Z", "last_run_date": "2016-02-01T13:15:20.240Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-2-01-2016.html?soid= 1101657017564&aid=lyxwFKEAM6o", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 197, "opens": 132, "clicks": 6, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 6 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 2/01/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=lyxwFKEAM6o&c=3&r=1" }; February 1, 2016 In This Issue Weekly Workout Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         And now for something completely different:  To help you get ready for the 1st NYRR team race of 2016 on Mar 6th, on tuesday this week FRNY will run the Washington Heights 5K course (with a workout in Fort Tryon park and post workout food and drink at Coogan’s).  Thursday we’ll be in Central Park at  7pm. Tuesday at 7:30pm  we’ll meet at Coogan’s restaurant on Broadway between 168th and 169th St, there will be a place to leave your bag. Please arrive a little early so we can leave Coogan’s by 7:30pm. Thursday we’ll meet and run from 72nd St on the west side of the transverse, near the Daniel Webster statue. If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tuesday evening 7:30pm at Coogan’s Restaurant:  we’ll jog 1 mile uptown to Fort Tryon park to stretch and run 3x 1 mile at 10K pace with a 2 min rest.  Optional outdoor on your own workout: start with a 10-15 min jog warmup then run 4 mile tempo run (marathon pace) with a   cooldown jogging for 10-15 min. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse in the park.  We’ll jog over to the Strawberry field hill to stretch and start the workout on this hill and finish the workout on the westside roadway hills Thursday evening, 7pm in Central Park:  Promptly at 7pm, we’ll begin a 1 mile warmup jog, jogging over to the Strawberry field hill to stretch and start the workout on this hill and finish the workout on the westside roadway hills Optional outdoor on your own workout: start and end with a 10-15 min jog warmup and cooldown.  Run 3 miles of 2  min pickup + 1 min jog.  The pickups should be 5K pace or effort with an easy jog or walk in between. Have fun! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   �Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 2-01-2016_1123653218515.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/f831b578cd87bdc974db0bc240992082.pdf 90ce1744230cbdb110415aee0d2a53fe PDF Text Text �{ "id": "1123580719089", "name": "Winter Training Update 1\/24\/2016", "subject": "Winter Training Weekly Update 1\/24\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-01-25T04:03:23.986Z", "modified_date": "2016-01-25T05:10:05.415Z", "last_run_date": "2016-01-25T05:10:05.412Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-1-24-2016.html?soid= 1101657017564&aid=YJKn8v9g1UQ", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 183, "opens": 136, "clicks": 5, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 4 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/docs.google.com\/spreadsheet\/ccc?key=0AhpJiP4dY1hvdFFvRlFadmlNMGxqRmk0SGZpeG9 wRGc&usp=drive_web#gid=0", "url_uid": "1115912108259", "click_count": 1 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 1/24/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=YJKn8v9g1UQ&c=3&r=1" }; January 24, 2016 In This Issue Weekly Workout Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         For this week FRNY will run in Central Park at  7pm on Tuesday and Thursday evenings!! FRNY will meet and run from 72nd St on the west side of the transverse, near the Daniel Webster statue. If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Timers are always needed please help time if you are not running the workout this week, please sign up to be a timer. Results for this seasons workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tues and Thurs night, bag drop will be at Jack Rabbit at Columbus Circle or Jack Rabbit on 72nd St between Columbus and Amsterdam. Tuesday evening 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  after a 1 mile warm-up jog and group stretching, 2x 2 mile around the 4 mile loop. with a 3 min recovery in between. #1 at marathon pace and #2 at half marathon pace Optional outdoor on your own workout: start with a 10-15 min jog warmup then run 4x 10 min at tempo (marathon pace) with a 2 min jog recovery between each then  cooldown jogging for 10-15 min. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse in the park.  We’ll stretch and then run a hill workout on the Strawberry field hill Thursday evening, 7pm in Central Park:  Promptly at 7pm, we’ll begin a 1 mile warmup jog, stretch and then run a hill workout on the Strawberry field hill. Optional �outdoor on your own workout: start and end with a 10-15 min jog warmup and cooldown.  Run 4 miles of 3  min pickup + 2 min jog.  The pickups should be 10K pace or effort with an easy jog or walk in between. Have fun! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 1-24-2016_1123580719089.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/e0c18a5a82a5bfd47ceb2a88c6ee53f6.pdf 872407849eaff1233eff41162ff4b3c4 PDF Text Text �{ "id": "1123508784246", "name": "Winter Training Update 1\/17\/2016", "subject": "Winter Training Weekly Update 1\/17\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-01-18T00:48:10.275Z", "modified_date": "2016-01-18T03:01:15.651Z", "last_run_date": "2016-01-18T03:01:15.647Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Winter-Training-Weekly-Update-1-17-2016.html?soid= 1101657017564&aid=Hu5fQOeUzjM", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 171, "opens": 122, "clicks": 11, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 10 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 1 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/docs.google.com\/spreadsheet\/ccc?key=0AhpJiP4dY1hvdFFvRlFadmlNMGxqRmk0SGZpeG9 wRGc&usp=drive_web#gid=0", "url_uid": "1115912108259", "click_count": 4 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Winter Training Weekly Update 1/17/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=Hu5fQOeUzjM&c=3&r=1" }; January 17, 2016 In This Issue Weekly Workout Getting to the Armory Cost / Scholarships When to Arrive What to Bring Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         See how much fun it is to run in Central Park at 7pm on Thursday evenings!! For the next 3 Thursday evenings FRNY will run workouts from 72nd St on the west side of the transverse, near the Daniel Webster statue. If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Timers are always needed please help time if you are not running the workout this week, please sign up to be a timer. Results for this seasons workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS:  Tuesday evening 8pm at the Armory:  after a 3 lap warm-up jog, group stretching and running drills, 2x 1 mile (#1 near 10K pace with a "twist" and #2 near 5K pace) with a 2 lap jog recovery + 4x 400 m  with 1 minute rest between intervals no faster than your 5K pace. Optional outdoor workout: if you can’t make it to the workout: start with a 10-15 min jog warmup then run 3x 10 min at tempo (marathon pace) with a 2 min jog recovery between each then  cooldown jogging for 10-15 min. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse in the park.  We’ll stretch and then run 2x the lower loop: #1) 5 min pickup + 2 min jogging. #2) 2 min pickup + 1 min jogging.  Thursday evening, 7pm in Central Park:  Bag drop will be at New York Running Company at Columbus Circle. Promptly at �7pm, we’ll begin a 1 mile warmup jog, stretch and then run 2x the 1.7 mile lower loop: the FRNY "hut-hut" run, with a 2 min recovery between each loop. Optional workout: if you can’t make it to the track: start and end with a 10-15 min jog warmup and cooldown.  Run 4 miles of 6  min pickup + 2 min jog.  The pickups should be 10K pace or effort with an easy jog or walk in between. Have fun! Hips don’t lie! Getting to the Armory   The New Balance Armory on 168th St and Fort Washington Ave. Take the A/C or 1 trains to 168th St, and walk west one block to find the entrance to the Armory. Cost and Scholarships    The cost to workout at the Armory is $300 for a season pass or $15 (cash only) for a day pass. Email  Coach Mike with general training questions or  Dan Ferguson about logistics.    FRNY never wants finances to come in the way to training with the club. T o apply for a scholarship email the  Scholarship Committee  with any questions.  When to Arrive    Plan on arriving at 7.45 to give yourself enough time to change and warm up. Coach Mike will begin the practice at 8.00. Practice ends at 9.30.   What to Bring    Bring warm-weather workout clothes and a water bottle. There are no showers at the Armory, but there are bathroom stalls where you can change. Cough drops, since running indoors at the Armory creates the "Armory cough", from the dry air until your lungs adjust. Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   Photos courtesy of Javie Gomez � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Winter Training Weekly Update 1-17-2016_1123508784246.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/60c6bf19c859599befdf995f830daa6f.pdf 27d8add70e22be1894df7927f4384118 PDF Text Text �{ "id": "1124431920399", "name": "2016 Newbie Email_042016", "subject": "Thank You For Running with Us!", "status": "SENT", "from_name": "Front Runners New York", "from_email": "membership@frny.org", "reply_to_email": "membership@frny.org", "template_type": "STOCK", "created_date": "2016-04-17T00:47:40.324Z", "modified_date": "2016-04-17T01:03:23.459Z", "last_run_date": "2016-04-17T01:03:23.454Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Thank-You-For-Running-with-Us-.html?soid=110165701 7564&aid=cM6XucfiX3I", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "PO Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 5, "opens": 3, "clicks": 2, "forwards": 0, "unsubscribes": 0, "bounces": 1, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "2056217602" } ], "click_through_details": [ { "url": "http:\/\/www.frny.org", "url_uid": "1103744425242", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/frny.formstack.com\/forms\/2016_frny_membership", "url_uid": "1123016863207", "click_count": 2 }, { "url": "https:\/\/twitter.com\/FRNY_News", "url_uid": "1111940574211", �"click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 } ] } email_content: Thank You For Running with Us! var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=cM6XucfiX3I&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=cM6XucfiX3I&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=cM6XucfiX3I&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=cM6XucfiX3I&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=cM6XucfiX3I&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=cM6XucfiX3I&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=cM6XucfiX3I&c=3&r=1" };   Thanks for joining our fun run!  We enjoyed meeting you. If you haven’t already, we encourage you to visit our website and find out more about FRNY. If you’re not already a member of Front Runners New York, have you considered becoming one? We hope that you’ll join and begin taking enjoying these great member benefits: Participate in our coached workouts all year long! Receive the weekly Front Runner Gram with team announcements, social events, race reports, and other club news Opt for a number of other specialized mailing lists such as multisport, long runs, and coached workouts Access to our member discounts at a number of retailers and gyms Our weekly fun runs take place in Central Park on Wednesday (7:00 PM) and on Saturday (10:00 AM), and on Tuesdays we gather in Prospect Park at 7:15 PM.   We look forward to running with you in 2016!     JOIN NOW!   MEMBERSHIP COMMITTEE Jason Fluegge, Myles Locke, Michelle Mazzara, Manny Romero, and Mike Terry CONTACT US STAY CONNECTED � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Thank You For Running with Us!_1124431920399.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/a0d15cc3a345c1edccf7cc5cc947ad37.pdf a6f520f43283847a28b8b2e77d5a7c5f PDF Text Text �{ "id": "1123509194367", "name": "2016 Newbie Email", "subject": "Thank You For Running with Us!", "status": "SENT", "from_name": "Front Runners New York", "from_email": "membership@frny.org", "reply_to_email": "membership@frny.org", "template_type": "STOCK", "created_date": "2016-01-18T02:26:06.190Z", "modified_date": "2016-04-09T20:35:03.739Z", "last_run_date": "2016-04-09T20:35:03.726Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Thank-You-For-Running-with-Us-.html?soid=110165701 7564&aid=1FjkizBfP0g", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "PO Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": false, "forward_email_link_text": "", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 47, "opens": 29, "clicks": 8, "forwards": 0, "unsubscribes": 2, "bounces": 6, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1662376329" } ], "click_through_details": [ { "url": "http:\/\/www.frny.org", "url_uid": "1103744425242", "click_count": 3 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/frny.formstack.com\/forms\/2016_frny_membership", "url_uid": "1123016863207", "click_count": 6 }, { "url": "https:\/\/twitter.com\/FRNY_News", "url_uid": "1111940574211", �"click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 } ] } email_content: Thank You For Running with Us! var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=1FjkizBfP0g&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=1FjkizBfP0g&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=1FjkizBfP0g&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=1FjkizBfP0g&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=1FjkizBfP0g&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=1FjkizBfP0g&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=1FjkizBfP0g&c=3&r=1" };   Thanks for joining our fun run!  We enjoyed meeting you. If you haven’t already, we encourage you to visit our website and find out more about FRNY. If you’re not already a member of Front Runners New York, have you considered becoming one? We hope that you’ll join and begin taking enjoying these great member benefits: Participate in our coached workouts all year long! Receive the weekly Front Runner Gram with team announcements, social events, race reports, and other club news Opt for a number of other specialized mailing lists such as multisport, long runs, and coached workouts Access to our member discounts at a number of retailers and gyms Our weekly fun runs take place in Central Park on Wednesday (7:00 PM) and on Saturday (10:00 AM), and on Tuesdays we gather in Prospect Park at 7:15 PM.   We look forward to running with you in 2016!     JOIN NOW!   MEMBERSHIP COMMITTEE Jason Fluegge, Myles Locke, Michelle Mazzara, Manny Romero, and Mike Terry CONTACT US STAY CONNECTED � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Thank You For Running with Us!_1123509194367.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/f1e4966b0f338437b724ded6b23ee391.pdf fc9b7dd855fa6a54702705d33d55bba0 PDF Text Text �{ "id": "1125003307227", "name": "Campaign Created 2016\/06\/13, 6:03 PM", "subject": "TEST: Outdoor Training Weekly Update 6\/12\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "frontrunnergram@frny.org", "reply_to_email": "frontrunnergram@frny.org", "template_type": "STOCK", "created_date": "2016-06-13T22:06:02.029Z", "modified_date": "2016-06-13T23:03:12.978Z", "last_run_date": "2016-06-13T23:03:12.972Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/TEST--Outdoor-Training-Weekly-Update-6-12-2016.htm l?soid=1101657017564&aid=KQuR2BO6spg", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "", "address_line_1": "POBOX 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward this email", "include_subscribe_link": true, "subscribe_link_text": "Subscribe Me!" }, "tracking_summary": { "sends": 2, "opens": 2, "clicks": 1, "forwards": 0, "unsubscribes": 0, "bounces": 0, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1249034001" } ], "click_through_details": [ { "url": "http:\/\/MARK YOUR CALENDARS: THURS NIGHT June 16th, Pride Run Fundraiser\/Happy Hour at BOXERS HK with lots of prizes! More information at: https:\/\/www.facebook.com\/events\/1053541524724501\/ FRNY", "url_uid": "1125003639992", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { �"url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/events\/1053541524724501\/", "url_uid": "1125003639991", "click_count": 1 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: TEST: Outdoor Training Weekly Update 6/12/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=KQuR2BO6spg&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=KQuR2BO6spg&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=KQuR2BO6spg&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=KQuR2BO6spg&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=KQuR2BO6spg&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=KQuR2BO6spg&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=KQuR2BO6spg&c=3&r=1" }; June 12, 2016 In This Issue Questions   Head Coach Mike Keohane Assistant Coaches Chris Stoia Richard White Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         THIS WEEK’S WORKOUTS: When: Tuesday Evening Time: 7PM Location: West 102nd Street Transverse in Central Park Goal: Endurance & Hills Workout: 1 Mile Warm-up Stretching & Drills 5 X Harlem Hills (Up & Down) 5 X Westside Hills (Up & Down) Tip: Instead of just running up and jogging down you’ll run up hill + rest + run downhill while working on good running form for each. When: Thursday Morning Time: 6:30AM Location: West 72nd St Transverse near Daniel Webster statue Goal: TBD Workout: 1 Mile Warm-up Stretching & Drills 6 X 1/2 Mile with 2 min Rest Tip: When: Thursday Evening NEW Time: 6:30PM NEW Location: Columbus Circle Entrance to Central Park near Roadway Goal: TBD Workout: 1 Mile Warm-up Stretching & Drills 10 X 1/4 Mile with 1 min Rest Cool-down & Stretching Tip: 10K Pace  See you in the park!   Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry.   MARK YOUR CALENDARS:  THURS NIGHT June 16th, Pride Run Fundraiser/Happy Hour at BOXERS HK with lots of prizes! For more details    FRNY "Bitching and Brewing" Summer 5K Series: Join us for FRNY’s first annual "Bitching and Brewing" coached training series Tuesday evenings at 7PM: June 21, July 12, August 2, and August 23. For more information On these evenings, there will not be a FRNY workout in Central Park Questions? Workouts are rarely cancelled. If the weather’s not cooperating for outdoor workouts (for example, thunder and/or lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions. � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_TEST: Outdoor Training Weekly Update 6-12-2016_1125003307227.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/8787d811db1a3a9810be3669fffc1fe4.pdf 610d28b803ceb7895c67efef4b11f76b PDF Text Text �{ "id": "1124863167956", "name": "Spring Training Update 5\/30\/2016", "subject": "Spring Training Weekly Update 5\/30\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-05-30T12:43:43.330Z", "modified_date": "2016-05-30T17:05:10.367Z", "last_run_date": "2016-05-30T17:05:10.362Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-5-30-2016.html?soid= 1101657017564&aid=GlvqF3B17CM", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 268, "opens": 160, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 5, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 5/30/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=GlvqF3B17CM&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=GlvqF3B17CM&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=GlvqF3B17CM&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=GlvqF3B17CM&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=GlvqF3B17CM&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=GlvqF3B17CM&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=GlvqF3B17CM&c=3&r=1" }; May 30, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org           i   .l   THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own. Beginning June 7th and continuing on Tuesday and Thursday evenings through October, FRNY moves uptown to the 102nd Street transverse to begin training for Fall Marathon season. Thursday 6:30am workouts will continue to meet on the west side of the 72nd St transverse near Daniel Webster statue.  Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):   Promptly at 7pm, we’ll start with a 1 mile warm-up jog, followed by group stretching and then we’ll run an FRNY "hut-hut" 2x around the lower loop with a 2 minute rest in between loops.  The "hut-hut" run (more commonly known as "indian running") runners gather in pace groups and start out jogging together in a straight line, the last person in your group "sprints" to the front of the line, as the last person gets to the front of the line, the new last person "sprints" to the front, continuing on like this for the full lower loop.  Thursday morning 6:30am: Richard will meet you on the west side of the 72nd St transverse near the Daniel Webster statue, stretch and then run a hill workout on the westside roadway hills. 3 shorter hills up to the Marionette theater and 2 longer hills up to 83rd St (the top of that hill). Taking a 1 minute break at the top of the long hill and instead of jogging, pickup up your pace downhill to the bottom of the hill. DUE TO THE CORPORATE CHALLENGE RACE IN CENTRAL PARK ON THURS NIGHT, THE EVENING WORKOUT WILL MEET UPTOWN  Meet Thursday evening at 7pm on the west side of the 102nd St transverse in Central Park, Chris and Richard will meet you closer to Harlem hill than the transverse, since the race set up makes the transverse congested.  Promptly at 7pm, Jog a 1 mile warm up, then group stretch followed by hill repeats on both sides of Harlem hill. See you in the park! Questions?    Workouts are rarely cancelled. If the weather’s not cooperating for outdoor workouts (for example, thunder and/or lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 5-30-2016_1124863167956.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/b43dbe3d3502f301a6ed6615091715f9.pdf 5a00b40c592ab677a0fcf1eb4892c704 PDF Text Text �{ "id": "1124792885735", "name": "Spring Training Update 5\/22\/2016", "subject": "Spring Training Weekly Update 5\/22\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-05-23T02:55:02.515Z", "modified_date": "2016-05-23T14:02:20.102Z", "last_run_date": "2016-05-23T14:02:20.097Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-5-22-2016.html?soid= 1101657017564&aid=B_MrL3DN8LA", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 266, "opens": 163, "clicks": 1, "forwards": 0, "unsubscribes": 0, "bounces": 5, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 1 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 5/22/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=B_MrL3DN8LA&c=3&r=1" }; May 22, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org           Everyone’s ready for Brooklyn! Bring it on! ttp://bit.ly/ Congratulations to everyone who ran the  Brooklyn Half on Saturday!  THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own. This is an "off" week for Coach Mike, so  Assistant Coaches Richard White and Chris Stoia will lead workouts on Tues and Thurs evenings this week. Please note: No Thurs 6:30am workout this week.   If you’ve had long races (in Brooklyn, NJ, NYC half, etc.) these last couple of months, then you might want to make this an easy/recovery week before FRNY moves uptown to the 102nd Street transverse on June 7th to begin training for Fall Marathon season. Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse) Richard White will meet you:   Goals: Building strength, improving speed, injury prevention with an emphasis on recovery from last weekend’s race. Warm-up mile of jogging followed by dynamic stretching set (hops, one-leg hops, elbow-to-knee, etc.) Leg strength sets of out-and-back laps of butt kicks, skipping, side skip, bounding, backwards jogging. Shuttle Run/Sprints: pyramid workout of 1-2-3-2-1 sets of there-and-back 30-foot lap ’sprints’ (for those who didn’t race last weekend) and ’moderately fast’ running (for those who did race). 30-second recoveries between each set.  Warm-down: easy laps of butt kicks, ten minutes of jogging. Strength training: 4 sets of planks (supine, prone, each side), 30 seconds each. ’Pointed Dog’ stretch, on hands and knees with right arm up and left leg up, switch. 2 sets, each side for 30 seconds. Our usual static stretches. Since this will probably not be a long workout, we can have a post-workout brief discussion of last weekend’s race/Brooklyn Half, what went right for runners, what didn’t, what can be learned so we may improve. Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park, Chris Stoia will meet you. Promptly at 7pm, Jog a 1 mile warm up, then group stretch followed by 14 x 200 meters with a recovery jog back to the start. Cool down jog for 1 mile to finish the workout. See you in the park! Questions?    Workouts are rarely cancelled. If the weather’s not cooperating for outdoor workouts (for example, thunder and/or lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior �to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 5-22-2016_1124792885735.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/2f0e09bb5e0ae6d1c051c4b369134207.pdf ffcffec99d59a9c5fddbc3b5bb22d46a PDF Text Text �{ "id": "1124722988823", "name": "Spring Training Update 5\/16\/2016", "subject": "Spring Training Weekly Update 5\/16\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-05-16T00:44:53.905Z", "modified_date": "2016-05-16T14:05:13.317Z", "last_run_date": "2016-05-16T14:05:13.315Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-5-16-2016.html?soid= 1101657017564&aid=y46-GyYksuE", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 263, "opens": 159, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 4, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 5/16/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=y46-GyYksuE&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=y46-GyYksuE&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=y46-GyYksuE&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=y46-GyYksuE&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=y46-GyYksuE&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=y46-GyYksuE&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=y46-GyYksuE&c=3&r=1" }; May 16, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org           Everyone’s happy about longer workouts!! ttp://bit.ly/ Good luck and may the wind be at your back on Ocean Parkway on Saturday at the Brooklyn half! See you after you finish at Peggy O’Neil’s! GOOOO FRNY!!!  THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own.  Workout: This is your "taper" week to rest up for the Brooklyn half. Both workouts will be shorter in length and less intense to let you recover for Saturday’s race.  RACE STRATEGY:  To help you finish faster and start out at a conservative pace run the race as follows: 4x (1 mile easy + 2 miles faster) + 1.1 Fastest mile. Your easy miles should be 20 seconds slower than half marathon pace and the faster 2 miles targets should be 1st "2 faster miles" at 10 sec per mile slower than half marathon pace, 2nd "2 faster miles" at half marathon pace, 3rd "2 faster miles" 10 seconds faster than half marathon pace, and 4th "2 faster miles" 15-20 seconds faster than half marathon pace and saving your fastest mile for the last 1.1 miles. Have fun! Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):  Promptly at 7pm, we’ll begin with a 1 mile jog to warm up, stretch, and then we’ll run  2x the lower loop with 1 minute pickups at 10k pace and 1 minute jogging with a 2 minute rest in between each loop. If you can’t make it to the park: warmup with a 15 minute jog then run 10x 1 minute pickup  at 10k pace with 1 minute jogging in between. Try not to push this workout and save your legs for Saturday. After your workout, cool down with a 10 minute jog. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch and then run 6x 1/4 on the westside roadway at 10K pace with 1 minute jogging recovery in between. Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 6x 1/4 at 10K pace with 1 min recovery jog in between. If you can’t make it to the park: warm up with a 15 minute jog then run 6x 2 minute pickups at 10K pace with 1 min of jogging after each interval. After the workout cool down with a 10 minute jog. See you in the park! Questions?    Workouts are rarely cancelled. If the weather’s not cooperating for outdoor workouts (for example, �thunder and/or lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 5-16-2016_1124722988823.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/f42185c8d96a10989e689dafa3f60e5f.pdf 5ce7879fbbc04a46a95129d4f7027052 PDF Text Text �{ "id": "1124656919105", "name": "Spring Training Update 5\/9\/2016", "subject": "Spring Training Weekly Update 5\/09\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-05-09T13:18:20.236Z", "modified_date": "2016-05-09T14:18:39.851Z", "last_run_date": "2016-05-09T14:18:39.847Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-5-09-2016.html?soid= 1101657017564&aid=-Tn4cvhSvuQ", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 258, "opens": 164, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 4, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 5/09/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=-Tn4cvhSvuQ&c=3&r=1" }; May 9, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org           It’s light out on Tuesday Night’s, and warmer too! ttp://bit.ly/ FRNY is back in Central Park!  Tuesdays and Thursdays at 7pm and  Thursday mornings at 6:30am  THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own.  Workout: 2 weeks ’til Brooklyn! This is the last week of "real" training before we take it easy next week to rest up for the Brooklyn half. Tuesday’s workout will be the longest workout so far this year but it will help you see how your half pace feels. Thursdays workout will incorporate Cat-hill to add speed and hills. Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):  Promptly at 7pm, we’ll begin with a 1 mile jog to warm up, stretch, and then we’ll run 3x 1.5 miles at half marathon pace around the lower loop with 2 min rest in between.  If you can’t make it to the park: warmup with a 15 minute jog then run 3x 13 min at your half marathon pace with 3 minutes jogging in between. Try to stay at or near your predicted half pace, and not faster. After your workout, cool down with a 10 minute jog. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch and then run 8x 1/2 at 10K pace with 2 minutes jogging recovery in between.  Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 8x 1/2 at 10K pace with 2 min recovery jog in between. If you can’t make it to the park: warm up with a 15 minute jog then run 8x 4 minute pickups at 10K pace with 2 min of jogging after each interval. After the workout cool down with a 10 minute jog. See you in the park! Questions?    If the weather’s not cooperating for outdoor workouts (thunder & lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 5-09-2016_1124656919105.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/d990ca404d7d98d374c3cbf55f884cf7.pdf 159b86b7beb8c9194e8c3ef1a448bcaa PDF Text Text �{ "id": "1124579784384", "name": "Spring Training Update 5\/2\/2016", "subject": "Spring Training Weekly Update 5\/02\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-05-02T02:32:18.262Z", "modified_date": "2016-05-02T14:03:19.405Z", "last_run_date": "2016-05-02T14:03:19.399Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-5-02-2016.html?soid= 1101657017564&aid=1j89NmJ977M", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 252, "opens": 153, "clicks": 5, "forwards": 0, "unsubscribes": 0, "bounces": 3, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 1 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.eventbrite.com\/e\/the-importance-of-strength-training-and-how-to-incorpor ate-it-into-your-run-tickets-24383313146", "url_uid": "1124326356391", "click_count": 4 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 5/02/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=1j89NmJ977M&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=1j89NmJ977M&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=1j89NmJ977M&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=1j89NmJ977M&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=1j89NmJ977M&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=1j89NmJ977M&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=1j89NmJ977M&c=3&r=1" }; May 2, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Runners, sign up for this now and learn how to strength train!   FRNY is excited to present its 2 nd  in a series of experts to  help us become smarter, stronger, healthier and happier runners !   Our second speaker, Dr.  Harry Pino, is a senior exercise physiologist at NYU Langone’s Sports Performance Center, a U.S. Track and Field coach, and an experienced competitive distance runner.  Dr. Pino has run 13 Boston Marathons.      Dr. Pino will speak to us about Strength Training and How to Incorporate it into Our Runs.   A Q&A will follow.   When: Saturday, May 7th at 12:30pm following the bagel breakfast.   Where: Jack Rabbit Sports, 140 W.72nd St. (downstairs community space)   *All attendees will receive a 15% discount at Jack Rabbit!   Admission is free but seating is very limited. You must register to guarantee a seat. Register now!   https://www.eventbrite.com/e/the-importance-of-strength-training-and-how-to-incorporate-i t-into-your-run-tickets-24383313146   Headlamps not required! ttp://bit.ly/ FRNY is back in Central Park!  Tuesdays and Thursdays at 7pm and  Thursday mornings at 6:30am  THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own.  Workout: To prepare for the Brooklyn half, we’ll work on half marathon pace on Tues and 10K on Thurs to help that half marathon pace feel easier! Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):  Promptly at 7pm, we’ll begin with a 1 mile jog to warm up, stretch, and then we’ll run 2x 2 miles at half marathon pace with 3 min rest in between. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch �and then run 2x the lower loop: loop #1) 4 minute pickup at 10K pace + 1 minute jogging loop #2) 2 minute pickup at 5K pace with 1 minute jogging  Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run  2x the lower loop: loop #1) 4 minute pickup at 10K pace + 1 minute jogging loop #2) 2 minute pickup at 5K pace with 1 minute jogging Questions?    If the weather’s not cooperating for outdoor workouts (thunder & lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 5-02-2016_1124579784384.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/014c2c51e3a8cb66e584dc5394a1fdaf.pdf dcb971dcd835d9e07b8d465849374402 PDF Text Text �{ "id": "1124505542047", "name": "Spring Training Update 4\/25\/2016", "subject": "Spring Training Weekly Update 4\/25\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-04-24T20:59:36.195Z", "modified_date": "2016-04-25T14:06:12.131Z", "last_run_date": "2016-04-25T14:06:12.127Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-4-25-2016.html?soid= 1101657017564&aid=pR-qh0wGEZo", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 251, "opens": 153, "clicks": 8, "forwards": 0, "unsubscribes": 0, "bounces": 4, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 2 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.eventbrite.com\/e\/the-importance-of-strength-training-and-how-to-incorpor ate-it-into-your-run-tickets-24383313146", "url_uid": "1124326356391", "click_count": 6 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 4/25/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=pR-qh0wGEZo&c=3&r=1" }; April 25, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Outdoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2016   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Runners, sign up for this now and learn how to strength train!   FRNY is excited to present its 2 nd  in a series of experts to  help us become smarter, stronger, healthier and happier runners !   Our second speaker, Dr.  Harry Pino, is a senior exercise physiologist at NYU Langone’s Sports Performance Center, a U.S. Track and Field coach, and an experienced competitive distance runner.  Dr. Pino has run 13 Boston Marathons.      Dr. Pino will speak to us about Strength Training and How to Incorporate it into Our Runs.   A Q&A will follow.   When: Saturday, May 7th at 12:30pm following the bagel breakfast.   Where: Jack Rabbit Sports, 140 W.72nd St. (downstairs community space)   *All attendees will receive a 15% discount at Jack Rabbit!   Admission is free but seating is very limited. You must register to guarantee a seat. Register now!   https://www.eventbrite.com/e/the-importance-of-strength-training-and-how-to-incorporate-i t-into-your-run-tickets-24383313146   ttp://bit.ly/ FRNY is back in Central Park!  Tuesdays and Thursdays at 7pm and  Thursdays at 6:30am  THIS WEEK’S WORKOUTS: Bag drop will be available at the workout on Tuesday and Thursday evenings in Central Park.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own.  Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):  Promptly at 7pm, we’ll begin with a 1 mile jog to warm up, stretch, and then we’ll run 4x 1 mile at 10K pace with 2 min rest in between. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch and then run 6x 1/2 on the westside roadway, at 10K pace with 2 min rest in between. Thursday evening at 7pm on the west side of the 72nd St transverse �(near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 6x 1/2 on the westside roadway, at 10K pace with 2 min rest in between.  Questions?    If the weather’s not cooperating for outdoor workouts (thunder & lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 4-25-2016_1124505542047.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/36c1ba87754829d232590dd57a433bcd.pdf 66cd63956ebbc5f200fcbd0ef7b8ed2c PDF Text Text �{ "id": "1124441066801", "name": "Spring Training Update 4\/18\/2016", "subject": "Spring Training Weekly Update 4\/18\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-04-18T14:23:29.141Z", "modified_date": "2016-04-18T15:36:07.867Z", "last_run_date": "2016-04-18T15:36:07.863Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-4-18-2016.html?soid= 1101657017564&aid=_Q_PcyaZ0aM", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 246, "opens": 150, "clicks": 0, "forwards": 0, "unsubscribes": 0, "bounces": 4, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", �"url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 4/18/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=_Q_PcyaZ0aM&c=3&r=1" }; April 18, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org           Thank you Chris Stoia for this photo ttp://bit.ly/ FRNY is back in Central Park!  Tuesdays and Thursdays at 7pm  THIS WEEK’S WORKOUTS: Bag drop will be available on Tuesday and Thursday evenings in Central Park at the FRNY meeting spot.  If the forecast calls for rain please bring a plastic bag to keep your belongings dry. All of the water fountains are not turned on yet, if you need water you’ll need to bring your own.  1 month ’til Brooklyn! This week’s workouts: to help you get ready for Brooklyn, we’ll be running longer intervals to help you hold your pace in the later stages of the half and run a hill workout to help you lift your knees all the way to Coney Island! Tuesday evening at 7pm near the Daniel Webster statue in Central Park (west side of the 72nd St transverse):  Promptly at 7pm, we’ll begin with a 1 mile warmup Then after stretching, we’ll run 2x the lower loop (5 min tempo pickup + 1 min jog + 3 min faster pickup + 1 min jog + 2 min fast pickup) with a 3 min recovery between loops. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch and then jog to Strawberry field hill 2x skipping uphill + 4x running uphill + 4x running westside roadway hill Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then jog to Strawberry field hill 2x skipping uphill + 4x running uphill + 4x running westside roadway hill Another Armory season comes to a close. We’ll be back in November! Questions?    If the weather’s not cooperating for outdoor workouts (thunder & lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to  CANCEL  the workout. Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 4-18-2016_1124441066801.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/786bae3b09d4c77493f2b5c5a0a2c5fa.pdf 7901cfde1a6e0986e7c785ac0c6ecd5c PDF Text Text �{ "id": "1124364688764", "name": "Spring Training Update 4\/11\/2016", "subject": "Spring Training Weekly Update 4\/11\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-04-10T22:07:37.122Z", "modified_date": "2016-04-11T14:01:13.123Z", "last_run_date": "2016-04-11T14:01:13.119Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-4-11-2016.html?soid= 1101657017564&aid=GDOmJM61yE8", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 243, "opens": 142, "clicks": 1, "forwards": 0, "unsubscribes": 0, "bounces": 2, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 1 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 0 } ] } email_content: Spring Training Weekly Update 4/11/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=GDOmJM61yE8&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=GDOmJM61yE8&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=GDOmJM61yE8&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=GDOmJM61yE8&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=GDOmJM61yE8&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=GDOmJM61yE8&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=GDOmJM61yE8&c=3&r=1" }; April 11, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...     Best of luck and happy running to everyone running the Boston Marathon Monday April 16th This is THE LAST tuesday of the Indoor Season at the Armory, FRNY will run on Tuesday at 8pm uptown at the Armory and Thursday in Central Park at  7pm!! Ashlin Quinn has offered to host a "end of season" gathering at her apartment 1 block from the Armory. If you are interested please email coach@frny.org   If the weather’s not cooperating for outdoor workouts (wind, heavy rain, thunder & lightning) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Thursday night bag drop will be at Jack Rabbit on 72nd St  between Columbus and Amsterdam. This week’s workouts: "playing with pace". As distance runners, we sometimes get focused on only holding one pace by running repeat halves or miles or tempo runs. We get stronger at these paces and can hold them but don’t really want to change pace. However, a good way to improve those times in the repeats or tempos is to play with the pace by starting at one pace for a distance, slowing your pace (not to a jog but an easy pace) then pick up the pace to a faster pace. You incorporate different muscles, and tax your system a little differently. Tuesday evening at 8pm at the Armory: Please arrive by 7:45pm to change and jog a 3 lap warmup to begin the group stretching at 8pm. Then after running drills, you’ll run 3x (800m at 10K pace + 200m "cruise" pace + 400m at 5K pace) with a 3 min rest between sets. This is a twist on previous but similar workouts we’ve done this season, suggested by John Tran If you can’t make it to the track: warmup with a 10 min jog + run 3 miles repeating this sequence (2 min pickup at 10K pace + 2 min jogging + 1 min faster pickup + 2 min jog) + cooldown with a 10 min jog. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near �the Daniel Webster statue) in Central Park. We’ll stretch and then run 2x around the lower loop: loop #1) 3 min pickup at 10K pace + 2 min jogging, loop #2) 3 min pickup at 5K pace + 2 min jogging. With a 3 min recovery between loops. Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then run 2x around the lower loop: loop #1) 3 min pickup at 10K pace + 2 min jogging, loop #2) 3 min pickup at 5K pace + 2 min jogging. with a 3 min recovery between loops.   A very happy post-workout crew! Good running everyone! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 4-11-2016_1124364688764.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016 http://archives.frny.org/files/original/76012bea374440613f356cf306dc49d2.pdf 9a4d8176dab79c97f1035c2c1de4a0f1 PDF Text Text �{ "id": "1124296478494", "name": "Spring Training Update 4\/04\/2016", "subject": "Spring Training Weekly Update 4\/04\/2016", "status": "SENT", "from_name": "Front Runners New York", "from_email": "coach@frny.org", "reply_to_email": "coach@frny.org", "template_type": "STOCK", "created_date": "2016-04-04T13:26:50.514Z", "modified_date": "2016-04-04T14:17:42.088Z", "last_run_date": "2016-04-04T14:17:42.084Z", "permalink_url": "http:\/\/myemail.constantcontact.com\/Spring-Training-Weekly-Update-4-04-2016.html?soid= 1101657017564&aid=CrQUbehSdLE", "is_permission_reminder_enabled": false, "permission_reminder_text": "", "is_view_as_webpage_enabled": false, "view_as_web_page_text": "Having trouble viewing this email?", "view_as_web_page_link_text": "Click here", "greeting_salutations": "", "greeting_name": "NONE", "greeting_string": "", "message_footer": { "city": "New York", "state": "NY", "country": "US", "organization_name": "Front Runners New York", "address_line_1": "P.O. Box 230087", "address_line_2": "", "address_line_3": "", "international_state": "", "postal_code": "10023", "include_forward_email": true, "forward_email_link_text": "Forward email", "include_subscribe_link": false, "subscribe_link_text": "" }, "tracking_summary": { "sends": 243, "opens": 157, "clicks": 4, "forwards": 0, "unsubscribes": 0, "bounces": 4, "spam_count": 0 }, "sent_to_contact_lists": [ { "id": "1846277207" } ], "click_through_details": [ { "url": "http:\/\/bit.ly\/1I2xKpN", "url_uid": "1123179652966", "click_count": 3 }, { "url": "http:\/\/bit.ly\/winter630am", "url_uid": "1119173062725", "click_count": 0 }, { "url": "http:\/\/twitter.com\/FRNY_News", "url_uid": "1109041207646", "click_count": 0 }, { "url": "http:\/\/www.youtube.com\/user\/frnypics", "url_uid": "1109041207647", �"click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=coach@frny.org", "url_uid": "1115912108241", "click_count": 0 }, { "url": "https:\/\/mail.google.com\/mail\/?view=cm&fs=1&tf=1&to=membership@frny.org", "url_uid": "1115912108231", "click_count": 0 }, { "url": "https:\/\/www.facebook.com\/frontrunnersny", "url_uid": "1109041207645", "click_count": 0 }, { "url": "https:\/\/www.formstack.com\/forms\/frny-donation", "url_uid": "1103939397443", "click_count": 1 } ] } email_content: Spring Training Weekly Update 4/04/2016 var __plink_targets = { "linkedin.post": "http://s.rs6.net/t?e=CrQUbehSdLE&c=4&r=1", "facebook.send": "http://s.rs6.net/t?e=CrQUbehSdLE&c=6&r=0", "addthis.share": "http://s.rs6.net/t?e=CrQUbehSdLE&c=5&r=1", "facebook.share": "http://s.rs6.net/t?e=CrQUbehSdLE&c=1&r=1", "permalink.view": "http://s.rs6.net/t?e=CrQUbehSdLE&c=0&r=0", "facebook.like": "http://s.rs6.net/t?e=CrQUbehSdLE&c=2&r=0", "twitter.tweet": "http://s.rs6.net/t?e=CrQUbehSdLE&c=3&r=1" }; April 4, 2016 In This Issue Questions   Head Coach Mike Keohane   Coaching Committee Marty McElhiney, Chair Alan Brown Brittany Bello Gilbert Gaona The Weekly Indoor Training Update of Front Runners New York    This IS published weekly by Front Runners New York, Inc., a non-profit running and sports organization for lesbians, gay men, bisexuals, transgender people, and their supporters. Opinions expressed herein do not necessarily reflect the views of the club, its board or its membership.   All materials in this weekly are copyrighted by Front Runners New York, Inc. 2014   Front Runners New York P.O. Box 230087 New York, NY 10023 membership@frny.org         Featured Article What action, if any, do you want your members to take? Add a "Find out more" link to additional information that you may have hosted on your website.   Read on...     Another big FRNY turnout at the Scotland run (150 FRNYrs total)!  Looking good FRNY, especially in kilts! AYE!   This week, FRNY will run on Tuesday at 8pm uptown at the Armory and Thursday in Central Park at  7pm!! If the weather’s not cooperating for speed workouts (temps below 20, ice, or snow) Coach Mike will email this list and there will be Facebook posts more than 1 hour prior to CANCEL the workout. Results for this seasons indoor workouts are here: http://bit.ly/1I2xKpN  Thank you Paul Racine for timing and taking on the recording duties! ttp://bit.ly/ THIS WEEK’S WORKOUTS: Thursday night bag drop will be at Jack Rabbit on 72nd St  between Columbus and Amsterdam. This week’s workouts: with marathons and half marathons quickly approaching we’ll continue to focus on 10K speed with intervals and endurance with a hill workout on thursday. Tuesday evening at 8pm at the Armory: Please arrive by 7:45pm to change and jog a 3 lap warmup to begin the group stretching at 8pm Then after running drills, you’ll run 3x (800m at 10K pace + 1 mi rest + 800m at 5K pace) with a 3 min rest between sets. If you can’t make it to the track: warmup with a 10 min jog + run 3 miles of (4 min pickup at 10K pace + 2 min jogging) + cooldown with a 10 min jog. Thursday 6:30am workout: Meeting on the West side of the 72nd St transverse (near the Daniel Webster statue) in Central Park. We’ll stretch and then skip 2x up Strawberry field hill + 2x run up the same hill + 3x uphill and downhill on the westside roadway. SORRY,  NO BAG DROP Thursday evening at 7pm on the west side of the 72nd St transverse (near the Daniel Webster statue) in Central Park:  Promptly at 7pm, we’ll begin with a 1 mile warmup jog, group stretch and then skip 2x up Strawberry field hill + 3x uphill and downhill on the westside roadway.   A very happy post-workout crew! Good running everyone! Questions?    Please feel free to email Coach Mike at  coach@frny.org  or call him at 917-579-7307 if you have any questions.   � Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource Newsletters, 2016 Dublin Core The Dublin Core metadata element set is common to all Omeka records, including items, files, and collections. For more information see, http://dublincore.org/documents/dces/. Title A name given to the resource 2016_Spring Training Weekly Update 4-04-2016_1124296478494.pdf Description An account of the resource Email newsletter Date A point or period of time associated with an event in the lifecycle of the resource 2016 Rights Information about rights held in and over the resource Copyright FRNY. If you have privacy-related concerns about this content being online, please contact frnyarchives@frny.org. Document:Newsletters Year:2010s Year:2016