Hello and welcome to week #20 of the Galloway NYC 2014 season! This week we venture again into Brooklyn, getting to enjoy the Brooklyn Bridge, Prospect Park, and Ocean Parkway along the route! For those of you training for New York or Philadelphia, you can run between 20-22 miles. Those of you training for Chicago or Marine Corps, you can run up to 24 miles. After this long run, there’s only one more long run to go! Half-marathoners, please see the revised course below.
Saturday, September 20, 2014
Marathon Mileage: 21 miles
Time: 6:00 am for a 6:15 am start
Start: Chambers and Centre Streets
Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/534947342
-- Run across the Brooklyn Bridge, at end TURN RIGHT on Tillary Street
-- Run a block and TURN LEFT onto Cadman Plaza West
-- Cadman Plaza West will turn into Court Street
-- Run on Court Street and TURN LEFT onto Union Street
-- Run along Union Street to Prospect Park’s Grand Army Plaza entrance
-- Enter the park and TURN RIGHT on West Drive and take it to the bottom of the park
-- You will see the aid stop on the right as you exit the park (Please donate $2-3 to Ben!)
-- Take the exit for Ocean Parkway (the exit and route of the BK Half Marathon) and TURN LEFT
-- Run along the left side of the street Ocean Parkway until it dead ends (still Ocean Pkwy) and TURN LEFT
-- Run along Ocean Parkway until Avenue X and turn around and retrace your steps
-- When you re-enter Prospect Park, visit the aid stop again
-- TURN RIGHT to complete the loop along East Drive
-- Leave the park at the Grand Army Plaza exit (where you entered)
-- Continue back the way you came, along Union Street, Court Street, Cadman Plaza West and Tillary Street, then over the Brooklyn Bridge to Centre Street
-- For extra mileage (Chicago and Marine Corps runners), run west on Chambers Street to the Hudson River Greenway, run north to Morton Street, and return to the start, for 3 additional miles.
Half-Marathon Mileage: approximately 12.5
Route:
-- Run across the Brooklyn Bridge, at end TURN RIGHT on Tillary Street
-- Run a block and TURN LEFT onto Cadman Plaza West
-- Cadman Plaza West will turn into Court Street
-- Run on Court Street and TURN LEFT onto Union Street
-- Run along Union Street to Prospect Park’s Grand Army Plaza entrance
-- Run into the park and TURN RIGHT on West Drive
-- Run a full counter-clockwise loop of Prospect Park and exit at the Grand Army Plaza exit
-- Continue back the way you came, along Union Street, Court Street, Cadman Plaza West and Tillary Street, then over the Brooklyn Bridge to Centre Street
Foam Rolling Clinic
There's no doubt you've heard foam rolling is good to do pre- and post-run, but are you doing it properly and effectively? Rebecca Hirota will share her hurts-so-good secrets at this hands-on clinic. As a yoga teacher and personal trainer at Living Well Balanced, she brings an artistic light to exercise and fitness with her background in theater, dance, and movement. The clinic will be on Wednesday, October 8, at 7:00 pm at JackRabbit Sports on West 72nd Street. RSVP to [email protected], as space is limited. Please wear comfortable clothing that will allow you to exercise.
Weekly Inspiration
From Tracey Chavis, after the Fifth Avenue Mile: “Great News...I ran a PR today..9:58!! Galloway training is really paying off!” Congratulations, Tracey!
Saturday, September 20, 2014
Marathon Mileage: 21 miles
Time: 6:00 am for a 6:15 am start
Start: Chambers and Centre Streets
Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/534947342
-- Run across the Brooklyn Bridge, at end TURN RIGHT on Tillary Street
-- Run a block and TURN LEFT onto Cadman Plaza West
-- Cadman Plaza West will turn into Court Street
-- Run on Court Street and TURN LEFT onto Union Street
-- Run along Union Street to Prospect Park’s Grand Army Plaza entrance
-- Enter the park and TURN RIGHT on West Drive and take it to the bottom of the park
-- You will see the aid stop on the right as you exit the park (Please donate $2-3 to Ben!)
-- Take the exit for Ocean Parkway (the exit and route of the BK Half Marathon) and TURN LEFT
-- Run along the left side of the street Ocean Parkway until it dead ends (still Ocean Pkwy) and TURN LEFT
-- Run along Ocean Parkway until Avenue X and turn around and retrace your steps
-- When you re-enter Prospect Park, visit the aid stop again
-- TURN RIGHT to complete the loop along East Drive
-- Leave the park at the Grand Army Plaza exit (where you entered)
-- Continue back the way you came, along Union Street, Court Street, Cadman Plaza West and Tillary Street, then over the Brooklyn Bridge to Centre Street
-- For extra mileage (Chicago and Marine Corps runners), run west on Chambers Street to the Hudson River Greenway, run north to Morton Street, and return to the start, for 3 additional miles.
Half-Marathon Mileage: approximately 12.5
Route:
-- Run across the Brooklyn Bridge, at end TURN RIGHT on Tillary Street
-- Run a block and TURN LEFT onto Cadman Plaza West
-- Cadman Plaza West will turn into Court Street
-- Run on Court Street and TURN LEFT onto Union Street
-- Run along Union Street to Prospect Park’s Grand Army Plaza entrance
-- Run into the park and TURN RIGHT on West Drive
-- Run a full counter-clockwise loop of Prospect Park and exit at the Grand Army Plaza exit
-- Continue back the way you came, along Union Street, Court Street, Cadman Plaza West and Tillary Street, then over the Brooklyn Bridge to Centre Street
Foam Rolling Clinic
There's no doubt you've heard foam rolling is good to do pre- and post-run, but are you doing it properly and effectively? Rebecca Hirota will share her hurts-so-good secrets at this hands-on clinic. As a yoga teacher and personal trainer at Living Well Balanced, she brings an artistic light to exercise and fitness with her background in theater, dance, and movement. The clinic will be on Wednesday, October 8, at 7:00 pm at JackRabbit Sports on West 72nd Street. RSVP to [email protected], as space is limited. Please wear comfortable clothing that will allow you to exercise.
Weekly Inspiration
From Tracey Chavis, after the Fifth Avenue Mile: “Great News...I ran a PR today..9:58!! Galloway training is really paying off!” Congratulations, Tracey!
Hello and welcome to week #19 of the
Galloway NYC 2014 season! Thanks to everyone who stayed last week for the
Marathon 102 clinic! The response was great. All of the information will be
posted on the website for those of you who couldn’t make it. This week we’re
back in Central Park for another lighter mileage run of 11 miles, followed (for
some of you) by the Fifth Avenue Mile, which can be used as a “magic mile” if
you wish to see your progress from the start of our season. Based on the
responses from the last email poll, the start time for our run has remained
7:15, which should leave enough time for folks running the race to get to the
start at East 80th Street and Fifth Avenue in time to enter the appropriate
corral. We return to our regular pace groups this week, but after the next long
run we’ll be rehearsing our race ratios again.
Saturday, September 13, 2014
Mileage: 11 miles
Time: 7:00 am for a 7:15 am start
Start: Engineer’s Gate (East 90th St. and Fifth Avenue entrance to Central Park)
Bathrooms: Starbucks at East 87th St. & Lexington Ave. or East 92nd St. & 3rd Ave.; Inside the park
Directions: Run any combination of loops to total 11 miles (one 5-mile loop and one 6-mile loop, for example).
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon. A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Charity Runner
Elie H. will be running the NYC Marathon with the Sports for Youth team to raise money for UJA-Federation of New York and Sports for Youth. UJA-Federation of New York deals with ongoing issues of hunger, poverty, and disaster relief here in New York, in Israel, and around the globe. Sports for Youth, a UJA-Federation initiative, brings the joy of sports to children of all ages, ethnic and religious backgrounds, and athletic abilities. Grants directly benefit more than 12,000 children. Please consider sponsoring her and supporting these efforts. https://www.crowdrise.com/UJANYC2014/fundraiser/eliehoffman
Pasta Dinner in Philadelphia
If you are running the Philadelphia Marathon or Half-Marathon in November, Robin is organizing a pasta dinner the night before (November 22). Reservations fill up early, so please reply to this email if you are interested.
JackRabbit Marathon Panel FAQ
If you’re running a fall marathon and missed our own informative clinic, you’re in luck! On Tuesday, September 30 at 6:00 pm, JackRabbit Sports in Union Square welcomes nutritionist Lauren Antonucci from Nutrition Energy, Ali Kreideweis from Empire Tri, and Michael Conlon from Finish Line Physical Therapy to speak on these topics and address your pre- and post-race concerns. A social group run of 3-5 miles will follow, and Belega will be giving out some swag! RSVP to [email protected].
Foam Rolling Clinic
There's no doubt you've heard foam rolling is good to do pre- and post-run, but are you doing it properly and effectively? Rebecca Hirota will share her hurts-so-good secrets at this hands-on clinic. As a yoga teacher and personal trainer at Living Well Balanced, she brings an artistic light to exercise and fitness with her background in theater, dance, and movement. The clinic will be on Wednesday, October 8, at 7:00 pm at JackRabbit Sports on West 72nd Street. RSVP to [email protected], as space is limited. Please wear comfortable clothing that will allow you to exercise.
Weekly Inspiration
Robin Williams on how running a marathon is a cheaper high than cocaine: https://www.youtube.com/watch?v=7sZ_dZ22ukk
Joan Rivers on jogging: “The first time I see a jogger smiling, I’ll consider it.”
Pick your poison.
Saturday, September 13, 2014
Mileage: 11 miles
Time: 7:00 am for a 7:15 am start
Start: Engineer’s Gate (East 90th St. and Fifth Avenue entrance to Central Park)
Bathrooms: Starbucks at East 87th St. & Lexington Ave. or East 92nd St. & 3rd Ave.; Inside the park
Directions: Run any combination of loops to total 11 miles (one 5-mile loop and one 6-mile loop, for example).
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon. A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Charity Runner
Elie H. will be running the NYC Marathon with the Sports for Youth team to raise money for UJA-Federation of New York and Sports for Youth. UJA-Federation of New York deals with ongoing issues of hunger, poverty, and disaster relief here in New York, in Israel, and around the globe. Sports for Youth, a UJA-Federation initiative, brings the joy of sports to children of all ages, ethnic and religious backgrounds, and athletic abilities. Grants directly benefit more than 12,000 children. Please consider sponsoring her and supporting these efforts. https://www.crowdrise.com/UJANYC2014/fundraiser/eliehoffman
Pasta Dinner in Philadelphia
If you are running the Philadelphia Marathon or Half-Marathon in November, Robin is organizing a pasta dinner the night before (November 22). Reservations fill up early, so please reply to this email if you are interested.
JackRabbit Marathon Panel FAQ
If you’re running a fall marathon and missed our own informative clinic, you’re in luck! On Tuesday, September 30 at 6:00 pm, JackRabbit Sports in Union Square welcomes nutritionist Lauren Antonucci from Nutrition Energy, Ali Kreideweis from Empire Tri, and Michael Conlon from Finish Line Physical Therapy to speak on these topics and address your pre- and post-race concerns. A social group run of 3-5 miles will follow, and Belega will be giving out some swag! RSVP to [email protected].
Foam Rolling Clinic
There's no doubt you've heard foam rolling is good to do pre- and post-run, but are you doing it properly and effectively? Rebecca Hirota will share her hurts-so-good secrets at this hands-on clinic. As a yoga teacher and personal trainer at Living Well Balanced, she brings an artistic light to exercise and fitness with her background in theater, dance, and movement. The clinic will be on Wednesday, October 8, at 7:00 pm at JackRabbit Sports on West 72nd Street. RSVP to [email protected], as space is limited. Please wear comfortable clothing that will allow you to exercise.
Weekly Inspiration
Robin Williams on how running a marathon is a cheaper high than cocaine: https://www.youtube.com/watch?v=7sZ_dZ22ukk
Joan Rivers on jogging: “The first time I see a jogger smiling, I’ll consider it.”
Pick your poison.
Hello and welcome to
week #18 of the Galloway NYC 2014 season! This week we are trying something
new. In response to your feedback, and with the go-ahead from Jeff Galloway, we
are scheduling this shorter 7-mile run as a “race pace rehearsal” run. The pace
groups will be slightly different, to allow for people to practice the
recommended run/walk ratios for your goal races, rather than the training
ratios we have been using. No one is by any means required to run using
different ratios, but as you read below, we think that most of you will be
eager to try these adjusted ratios and see how they affect your overall time.
We will practice these ratios again on shorter runs throughout the rest of the
season, and look forward to your feedback. Please read the description of these
adjusted pace groups carefully and be prepared to know which group you’ll be
running with on Saturday. We also have our second marathon clinic (“Marathon
102”) after the run. Please RSVP below.
Saturday, September 6, 2014
Mileage: 7.2 miles
Time: 7:00 am for a 7:15 am start
Start: NYC Museum School, 333 West 17th Street between 8th and 9th Avenues.
Bathrooms: Starbucks, 8th Ave. & W 16th St.; along West Side Greenway; in school at end
Route: http://www.mapmyrun.com/routes/view/479328060
Directions:
-- Run west all the way to the West Side Greenway and turn left.
-- Follow the Greenway path closest to the water until Stuyvesant HS (a block before Chambers St.) and make a right, then a left to continue along the water.
-- Run until the southern end of the path (past the hexagonal Museum of Jewish Heritage).
-- Turn around and return to the start.
“Race Pace Rehearsal” Groups
Runners in Joel’s regular 3/1 group run 4/1 with Joel.
Runners in Ben and Rachel’s regular 2/1 group run 3/1 with Ben and Rachel.
Runners in Mike’s regular 2/1 group run 2.5/1 with Mike if training for a marathon, 3/1 with Ben and Rachel if training for a half-marathon.
Runners in Tim and Shirley’s regular 1/1 group run 2/1 with Tim and Shirley.
Runners in Liz’s regular 1/1 group run 1.5/1 with Liz.
Runners in Adrienne, Ruth, and Massiel’s regular :45/:45 group run 1/:45 with Ruth.
Runners in Denise’s regular :30/:30 group run :40/:30 with Denise.
If you have questions about which group you should be in, please reply to this email and we will guide you toward the right group. Remember, you are not required to run at these suggested ratios. If you choose to run in a group that is closer to your regular training ratio, you may have a different group leader than usual.
Marathon 102 Clinic
Our second marathon preparation clinic will be held after our run at the same location as before, the NYC Museum School at 333 West 17th Street, starting at around 9:00. At this clinic we will discuss some more specific preparations for upcoming fall marathons, including race day nutrition, course information, race day tips, and more. Please RSVP here to let us know whether you’ll be able to attend or not.
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon. A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Saturday, September 6, 2014
Mileage: 7.2 miles
Time: 7:00 am for a 7:15 am start
Start: NYC Museum School, 333 West 17th Street between 8th and 9th Avenues.
Bathrooms: Starbucks, 8th Ave. & W 16th St.; along West Side Greenway; in school at end
Route: http://www.mapmyrun.com/routes/view/479328060
Directions:
-- Run west all the way to the West Side Greenway and turn left.
-- Follow the Greenway path closest to the water until Stuyvesant HS (a block before Chambers St.) and make a right, then a left to continue along the water.
-- Run until the southern end of the path (past the hexagonal Museum of Jewish Heritage).
-- Turn around and return to the start.
“Race Pace Rehearsal” Groups
Runners in Joel’s regular 3/1 group run 4/1 with Joel.
Runners in Ben and Rachel’s regular 2/1 group run 3/1 with Ben and Rachel.
Runners in Mike’s regular 2/1 group run 2.5/1 with Mike if training for a marathon, 3/1 with Ben and Rachel if training for a half-marathon.
Runners in Tim and Shirley’s regular 1/1 group run 2/1 with Tim and Shirley.
Runners in Liz’s regular 1/1 group run 1.5/1 with Liz.
Runners in Adrienne, Ruth, and Massiel’s regular :45/:45 group run 1/:45 with Ruth.
Runners in Denise’s regular :30/:30 group run :40/:30 with Denise.
If you have questions about which group you should be in, please reply to this email and we will guide you toward the right group. Remember, you are not required to run at these suggested ratios. If you choose to run in a group that is closer to your regular training ratio, you may have a different group leader than usual.
Marathon 102 Clinic
Our second marathon preparation clinic will be held after our run at the same location as before, the NYC Museum School at 333 West 17th Street, starting at around 9:00. At this clinic we will discuss some more specific preparations for upcoming fall marathons, including race day nutrition, course information, race day tips, and more. Please RSVP here to let us know whether you’ll be able to attend or not.
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon. A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Hello and welcome to week #17 of the Galloway NYC 2014 season! Happy Labor Day! This week, we reach another milestone, 18 miles! There will be an aid stop at entral Park North and Fifth Avenue, which we will pass twice on the route, so please bring at least $2 to contribute. Also please note the earlier meeting time of 6:00 am. If you are training for a half- marathon, please see the instructions for completing shorter mileage, and if you are training for Chicago or Marine Corps, please see the instructions for completing longer mileage.
Saturday, August 30, 2014
Mileage: 18 miles
Time: 6:00 am for a 6:15 am start
Start: Central Park West and Central Park North (traffic circle, park side)
Bathrooms: Starbucks: 111th & B'way, 103rd & B'way, 100th & Columbus
Route: http://www.mapmyrun.com/routes/view/257963179
-- Run east along Central Park North, and run around Duke Ellington Circle (that is him, at the piano) at Fifth Avenue heading north 1 block to E 111th Street.
-- Run east on E 111th Street to the FDR Drive.
-- Cross over the FDR Drive onto the footpath and make a RIGHT, heading south.
-- Run all the way to end of the pathway (around E 61st St.). PLEASE NOTE: Restrooms in park at E 84th St. and in park at York and 60th, if you need to leave route to relieve).
-- TURN AROUND at E 61st and FDR and retrace your steps to the AID STOP on Fifth Avenue and Central Park North. Please remember to donate $2-4 for fuel and drink. There are also bathrooms at the north end of Central Park at the Dana Discovery Center (between Lenox and Fifth Aves.).
-- Run west on Central Park North to Central Park West and make a left.
-- Run south on Central Park West to W 108th St. and turn RIGHT (west).
-- Run west on W 108th St. to Riverside Drive and turn RIGHT (north).
-- Run north on Riverside Drive to W 145th St. (restrooms at Riverbank State Park).
-- TURN AROUND and retrace your steps to the AID STOP at Fifth Avenue and Central Park North for your second visit.
(Half Marathoners, continue west on Central Park North to your finish, at the starting point, which will be roughly 13.5 miles.)
-- Run south on Fifth Ave. to E 102nd Street and enter the park. (Note: This late-in-the-race uphill was part of the NYC Marathon Course until 2001, when the entry into the park was mercifully changed to E 90th Street).
-- Make a LEFT turn at East Drive and run south, all the way down Cat Hill (restrooms are just beyond the foot of the hill).
-- Turn RIGHT onto the 72nd Street transverse. (If you are training for Chicago or Marine Corps, continue south and run the full loop of the park, to achieve a distance of roughly 19 miles total.)
-- Turn RIGHT at the Daniel Webster statue and run north along West Drive.
-- Run all the way up Harlem Hill.
-- Beyond the light poles marked "W108", just before the main roadway begins to turn right/east/downhill there is an exit road.
-- Turn LEFT at the exit road and leave the park, exiting on to the traffic circle where the journey started.
Marathon 102 Clinic
Our next marathon preparation clinic will be held after our run next weekend, September 6, 2014, at the same location as before, the NYC Museum School at 333 West 17th Street after our run. At this clinic we will discuss some more specific preparations for upcoming fall marathons, including race day nutrition, course information, race day tips, and more. Please RSVP here to let us know whether you’ll be able to attend or not.
Charity Runner
Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. Here is a link to Robin’s page, in the hope that you can make a modest donation to her cause:
http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1118844&lis=1&kntae1118844=FBFBC13711A1408DA0EB7A084CF878BB&supId=407257794
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun
after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race," you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. FYI- our run that week is scheduled to be 7 miles, but if you can find 6.1 additional miles during that week, and they don’t have to be consecutive, you can do it! If you would like to help bring Marathon High to a school in your area, contact [email protected].
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon! A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Weekly Inspiration
"The value in climbing lies not in reaching the summit, planting your flag and checking it off your to-do list. The true value, the true joy, lies rather on the sides of the mountain. It lies precisely in the challenges we find ourselves struggling against, the crevasses we have to cross. The growth on our mountains - and thus the value and the joy occurs on the sides, not on the top. It is on the sides of our peaks that we push ourselves to our limits, reach to new heights, attain the seemingly unattainable and, by doing so, realize just how much we can accomplish in our lives, just how high we can climb." -Jake Norton
Saturday, August 30, 2014
Mileage: 18 miles
Time: 6:00 am for a 6:15 am start
Start: Central Park West and Central Park North (traffic circle, park side)
Bathrooms: Starbucks: 111th & B'way, 103rd & B'way, 100th & Columbus
Route: http://www.mapmyrun.com/routes/view/257963179
-- Run east along Central Park North, and run around Duke Ellington Circle (that is him, at the piano) at Fifth Avenue heading north 1 block to E 111th Street.
-- Run east on E 111th Street to the FDR Drive.
-- Cross over the FDR Drive onto the footpath and make a RIGHT, heading south.
-- Run all the way to end of the pathway (around E 61st St.). PLEASE NOTE: Restrooms in park at E 84th St. and in park at York and 60th, if you need to leave route to relieve).
-- TURN AROUND at E 61st and FDR and retrace your steps to the AID STOP on Fifth Avenue and Central Park North. Please remember to donate $2-4 for fuel and drink. There are also bathrooms at the north end of Central Park at the Dana Discovery Center (between Lenox and Fifth Aves.).
-- Run west on Central Park North to Central Park West and make a left.
-- Run south on Central Park West to W 108th St. and turn RIGHT (west).
-- Run west on W 108th St. to Riverside Drive and turn RIGHT (north).
-- Run north on Riverside Drive to W 145th St. (restrooms at Riverbank State Park).
-- TURN AROUND and retrace your steps to the AID STOP at Fifth Avenue and Central Park North for your second visit.
(Half Marathoners, continue west on Central Park North to your finish, at the starting point, which will be roughly 13.5 miles.)
-- Run south on Fifth Ave. to E 102nd Street and enter the park. (Note: This late-in-the-race uphill was part of the NYC Marathon Course until 2001, when the entry into the park was mercifully changed to E 90th Street).
-- Make a LEFT turn at East Drive and run south, all the way down Cat Hill (restrooms are just beyond the foot of the hill).
-- Turn RIGHT onto the 72nd Street transverse. (If you are training for Chicago or Marine Corps, continue south and run the full loop of the park, to achieve a distance of roughly 19 miles total.)
-- Turn RIGHT at the Daniel Webster statue and run north along West Drive.
-- Run all the way up Harlem Hill.
-- Beyond the light poles marked "W108", just before the main roadway begins to turn right/east/downhill there is an exit road.
-- Turn LEFT at the exit road and leave the park, exiting on to the traffic circle where the journey started.
Marathon 102 Clinic
Our next marathon preparation clinic will be held after our run next weekend, September 6, 2014, at the same location as before, the NYC Museum School at 333 West 17th Street after our run. At this clinic we will discuss some more specific preparations for upcoming fall marathons, including race day nutrition, course information, race day tips, and more. Please RSVP here to let us know whether you’ll be able to attend or not.
Charity Runner
Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. Here is a link to Robin’s page, in the hope that you can make a modest donation to her cause:
http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1118844&lis=1&kntae1118844=FBFBC13711A1408DA0EB7A084CF878BB&supId=407257794
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun
after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race," you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. FYI- our run that week is scheduled to be 7 miles, but if you can find 6.1 additional miles during that week, and they don’t have to be consecutive, you can do it! If you would like to help bring Marathon High to a school in your area, contact [email protected].
Galloway Runners from Around the Country
Recently 2 Galloway runners contacted me in need of some running buddies for the NYC Marathon! A runner from Philadelphia, Paulette, is running the marathon and has a goal of 6 hours, and a runner from Louisiana, Kyle, is also running and has a goal of 4:20. They are looking for folks who to run with. Please respond to this email and let me know if you have a similar goal and might be interested in the possibility of running together.
Weekly Inspiration
"The value in climbing lies not in reaching the summit, planting your flag and checking it off your to-do list. The true value, the true joy, lies rather on the sides of the mountain. It lies precisely in the challenges we find ourselves struggling against, the crevasses we have to cross. The growth on our mountains - and thus the value and the joy occurs on the sides, not on the top. It is on the sides of our peaks that we push ourselves to our limits, reach to new heights, attain the seemingly unattainable and, by doing so, realize just how much we can accomplish in our lives, just how high we can climb." -Jake Norton
Hello and welcome to week #16 of the Galloway NYC 2014 season! This week, for our 9-mile “recovery run” after last week’s 16, we will try a new course, encompassing the Brooklyn Bridge and Brooklyn Bridge Park! It is always fun to run new places together, so hopefully this will be a run worth repeating. Please note that there is a good amount of street running, so mind pedestrians and traffic lights! Run single-file when on the Brooklyn Bridge. A special “thank you” to Liz who jumped into the :30/:30 group as a substitute leader last week while Denise and Massiel organized the fantastic aid stop!
In about 2 weeks we will begin authorizing groups to begin practicing different run/walk ratios (our “race ratios”) for our shorter runs, if they choose to. This will be done carefully and with guidance, but for those of you who are interested in getting some practice with the ratios you may use during your goal races, this will be a good time to see what works and doesn’t work for you. Stay tuned for specific guidelines.
Please, everyone, take a moment to read the important notes after the route below regarding proper preparation for your long Saturday runs.
Saturday, August 23, 2014
Mileage: 9 miles
Time: 7:00 am for a 7:15 am start
Start: West 8th Street and 6th Avenue (Avenue of the Americas)
Bathrooms: Starbucks (Waverly Place & 6th Avenue)
Route: http://www.mapmyrun.com/routes/view/483943518
Directions:
-- Run south along 6th Avenue for a little over a mile (crossing Houston and Canal Streets) until it becomes Church Street;
-- Continue south along Church Street until Chambers Street;
-- Make a left on Chambers Street and make a right on Centre Street until the base of the Brooklyn Bridge;
-- Cross the Brooklyn Bridge and run along the path all the way to the end, at Tillary Street;
-- Continue straight along Adams Street until it becomes Boerum Street;
-- Continue until you reach Atlantic Avenue and make a right;
-- Run until you reach the Brooklyn Bridge Park Greenway, and take the bike path to the left to continue into Brooklyn Bridge Park;
-- Follow the path as it curves to the right to run along the piers, passing piers 6, 5, 4, 3, 2, and 1, in that order. Enjoy the views of Manhattan!
-- Follow the path until it ends at Old Fulton Street and make a right, passing great restaurants along the way!
-- Follow Old Fulton Street until it becomes Cadman Plaza West and run until you hit Tillary Street;
-- Make a right on Tillary and run to the base of the Brooklyn Bridge;
-- Cross back over the Brooklyn Bridge and retrace your steps back to Chambers, Church, 6th, and West 8th Street.
Preparing for Saturday’s Runs
BREAKFAST: As our mileage increases, it is increasingly important that runners prepare for their Saturday runs by eating properly before the run, or if that causes you distress, bring food to eat when necessary. No one can realistically complete a long run on an empty stomach. For these runs, we are not out there for a mere 30 minutes; we spend hours on the course, and our bodies require the right levels of carbohydrates, proteins, and fats to keep us going. Figure out what works for you and what doesn’t, but you cannot run more than 45 minutes on an empty stomach.
BATHROOM BREAKS: Do your best to use the bathroom before the start of our runs. This is not to say that at some point during a long run your group will not take a bathroom break; that is completely fine, and actually a sign of good hydration, but specifically at the starts, arrive early if you know you’ll need to use the lu before the run. It is important that faster groups are ahead of slower groups during a long run, in the event that a runner needs to drop back to a slower pace group. If slower groups end up ahead of faster ones, there is no chance a runner in distress can wait for a slower group if necessary.
DISTANCE: If you are not training for a marathon, and therefore are running shorter distances, you may choose to run faster than the marathon training pace, in which case, it is completely fine for you to move up a pace group for those runs. Each pace group has its assigned pace and run/walk ratios. Even if your magic mile pace placed you into a specific group, the assignment was based on marathon pace, not based on shorter distances, so if you are not training for a marathon and would like to consider running a little faster than your currently assigned group, please email me and we can talk about a more proper placement for you. It is not OK for anyone in any group to push the pace of that group
because their individual distance for that day is shorter.
SHOES: If you haven’t yet, please be sure to have a qualified representative from a reputable running store (JackRabbit, Urban Athletics, New York Running Company, Super Runners Shop, Paragon Sports) analyze your stride and fit you for the proper shoes. Even experienced runners often find that their feet change from season to season and that finding the right pair of shoes is a dynamic process. We are not robots who can just trade one worn-out part for another new one! We need regular attention and reanalysis to ensure we remain injury free (just ask the toes on my left foot)! Also, it is recommended that you replace your running shoes after 300-400 miles.
Charity Runner
Cesar L. is running with team JDRF to Cure Diabetes. Please visit his page by clicking here and check out our website for more ways to donate to worthwhile charities through our courageous runners!
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race,"
you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. FYI- our run that week is scheduled to be 7 miles, but if you can find 6.1 additional miles during that week, and they don’t have to be consecutive, you can do it! If you would like to help bring Marathon High to a
school in your area, contact [email protected].
Galloway NYC Marathon Bus Remember to visit the Galloway online store to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus will fill, and there’s only one, so reserve now!
Weekly Inspiration
From our brand new runner, Diana: “I had a great time with my group, and I've got another run under my belt… As James
Brown would say, ‘I Feel Good!’ So, I can't wait for the next run!” Congratulations, Diana! So happy to have you with us!
In about 2 weeks we will begin authorizing groups to begin practicing different run/walk ratios (our “race ratios”) for our shorter runs, if they choose to. This will be done carefully and with guidance, but for those of you who are interested in getting some practice with the ratios you may use during your goal races, this will be a good time to see what works and doesn’t work for you. Stay tuned for specific guidelines.
Please, everyone, take a moment to read the important notes after the route below regarding proper preparation for your long Saturday runs.
Saturday, August 23, 2014
Mileage: 9 miles
Time: 7:00 am for a 7:15 am start
Start: West 8th Street and 6th Avenue (Avenue of the Americas)
Bathrooms: Starbucks (Waverly Place & 6th Avenue)
Route: http://www.mapmyrun.com/routes/view/483943518
Directions:
-- Run south along 6th Avenue for a little over a mile (crossing Houston and Canal Streets) until it becomes Church Street;
-- Continue south along Church Street until Chambers Street;
-- Make a left on Chambers Street and make a right on Centre Street until the base of the Brooklyn Bridge;
-- Cross the Brooklyn Bridge and run along the path all the way to the end, at Tillary Street;
-- Continue straight along Adams Street until it becomes Boerum Street;
-- Continue until you reach Atlantic Avenue and make a right;
-- Run until you reach the Brooklyn Bridge Park Greenway, and take the bike path to the left to continue into Brooklyn Bridge Park;
-- Follow the path as it curves to the right to run along the piers, passing piers 6, 5, 4, 3, 2, and 1, in that order. Enjoy the views of Manhattan!
-- Follow the path until it ends at Old Fulton Street and make a right, passing great restaurants along the way!
-- Follow Old Fulton Street until it becomes Cadman Plaza West and run until you hit Tillary Street;
-- Make a right on Tillary and run to the base of the Brooklyn Bridge;
-- Cross back over the Brooklyn Bridge and retrace your steps back to Chambers, Church, 6th, and West 8th Street.
Preparing for Saturday’s Runs
BREAKFAST: As our mileage increases, it is increasingly important that runners prepare for their Saturday runs by eating properly before the run, or if that causes you distress, bring food to eat when necessary. No one can realistically complete a long run on an empty stomach. For these runs, we are not out there for a mere 30 minutes; we spend hours on the course, and our bodies require the right levels of carbohydrates, proteins, and fats to keep us going. Figure out what works for you and what doesn’t, but you cannot run more than 45 minutes on an empty stomach.
BATHROOM BREAKS: Do your best to use the bathroom before the start of our runs. This is not to say that at some point during a long run your group will not take a bathroom break; that is completely fine, and actually a sign of good hydration, but specifically at the starts, arrive early if you know you’ll need to use the lu before the run. It is important that faster groups are ahead of slower groups during a long run, in the event that a runner needs to drop back to a slower pace group. If slower groups end up ahead of faster ones, there is no chance a runner in distress can wait for a slower group if necessary.
DISTANCE: If you are not training for a marathon, and therefore are running shorter distances, you may choose to run faster than the marathon training pace, in which case, it is completely fine for you to move up a pace group for those runs. Each pace group has its assigned pace and run/walk ratios. Even if your magic mile pace placed you into a specific group, the assignment was based on marathon pace, not based on shorter distances, so if you are not training for a marathon and would like to consider running a little faster than your currently assigned group, please email me and we can talk about a more proper placement for you. It is not OK for anyone in any group to push the pace of that group
because their individual distance for that day is shorter.
SHOES: If you haven’t yet, please be sure to have a qualified representative from a reputable running store (JackRabbit, Urban Athletics, New York Running Company, Super Runners Shop, Paragon Sports) analyze your stride and fit you for the proper shoes. Even experienced runners often find that their feet change from season to season and that finding the right pair of shoes is a dynamic process. We are not robots who can just trade one worn-out part for another new one! We need regular attention and reanalysis to ensure we remain injury free (just ask the toes on my left foot)! Also, it is recommended that you replace your running shoes after 300-400 miles.
Charity Runner
Cesar L. is running with team JDRF to Cure Diabetes. Please visit his page by clicking here and check out our website for more ways to donate to worthwhile charities through our courageous runners!
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race,"
you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. FYI- our run that week is scheduled to be 7 miles, but if you can find 6.1 additional miles during that week, and they don’t have to be consecutive, you can do it! If you would like to help bring Marathon High to a
school in your area, contact [email protected].
Galloway NYC Marathon Bus Remember to visit the Galloway online store to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus will fill, and there’s only one, so reserve now!
Weekly Inspiration
From our brand new runner, Diana: “I had a great time with my group, and I've got another run under my belt… As James
Brown would say, ‘I Feel Good!’ So, I can't wait for the next run!” Congratulations, Diana! So happy to have you with us!
ello and welcome to week #15 of the Galloway NYC 2014 season! Last week’s Summer Streets course was a lot of fun, and even despite a lot of extra stops at red lights, several groups still reported a fast run. This week we return to Summer Streets for its final Saturday, and then venture through Central Park and up the West Side Greenway to Fairway, where Denise and Massiel will be hosting the aid stop. Again, please bring $2 to contribute. Thanks!
Saturday, August 16, 2014
Mileage: 16.25 miles
Time: 7:00 am for a 7:15 am start
Start: East Houston Street and Lafayette Street
Bathrooms: BP Shop (might not be open); Starbucks (Broadway between Bleecker & East 3rd Street)
Route: http://www.mapmyrun.com/routes/view/492895736
Directions:
-- Run north along the Summer Streets course until the end, at the East 72nd Street entrance to Central Park
-- Enter the park, make a right and a quick left to cross the 72nd Street Transverse to the West 72nd Street exit of the park
-- Continue west on West 72nd Street to Riverside Park
-- Enter Riverside Park, proceed down the stairs to the river, and make a right to continue north
-- Run until Fairway Supermarket, where you will find the aid stop. Please remember to donate $2 to cover expenses
-- Reverse course back to the start
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race," you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. If you would like to help bring Marathon High to a school in your area, contact [email protected].
Galloway NYC Marathon Bus
Remember to visit the Galloway online store to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus will fill, and there’s only one, so reserve
now!
Volunteers Needed
We have been able to staff all of the aid stations for our training runs - thanks! - but are still looking for additional volunteers for the Galloway table at the NYC Marathon, which will be on First Avenue. If you are not running the marathon and would like to help out, all while watching the marathon from a prime location with lots of other Galloway friends, please reply to this email and let us know. Thanks in advance!
Saturday, August 16, 2014
Mileage: 16.25 miles
Time: 7:00 am for a 7:15 am start
Start: East Houston Street and Lafayette Street
Bathrooms: BP Shop (might not be open); Starbucks (Broadway between Bleecker & East 3rd Street)
Route: http://www.mapmyrun.com/routes/view/492895736
Directions:
-- Run north along the Summer Streets course until the end, at the East 72nd Street entrance to Central Park
-- Enter the park, make a right and a quick left to cross the 72nd Street Transverse to the West 72nd Street exit of the park
-- Continue west on West 72nd Street to Riverside Park
-- Enter Riverside Park, proceed down the stairs to the river, and make a right to continue north
-- Run until Fairway Supermarket, where you will find the aid stop. Please remember to donate $2 to cover expenses
-- Reverse course back to the start
Marathon High Virtual Half-Marathon
Marathon High is a program provided FREE to high school kids in participating high schools. Marathon High uses Galloway run-walk-run training to provide a fun after school activity that teaches kids the value of hard work and maintaining a healthy lifestyle. While the program is free to kids, there are a great many costs to putting on such a program. Last year, runners helped raise funds by putting on a virtual half-marathon. Marathon High's 2nd Annual Virtual Half-Marathon Challenge is coming up, September 1 - 8, and it's their biggest fundraiser of the year. With 18 schools signed up and an estimated 400 students (double what we had last year), they need you! As part of this year's "race," you'll get a race bib, a newly-designed medal, a chance to win a free pair of running shoes, and most importantly, you will be making a difference in the life of a teenager. Click here for more information. If you would like to help bring Marathon High to a school in your area, contact [email protected].
Galloway NYC Marathon Bus
Remember to visit the Galloway online store to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus will fill, and there’s only one, so reserve
now!
Volunteers Needed
We have been able to staff all of the aid stations for our training runs - thanks! - but are still looking for additional volunteers for the Galloway table at the NYC Marathon, which will be on First Avenue. If you are not running the marathon and would like to help out, all while watching the marathon from a prime location with lots of other Galloway friends, please reply to this email and let us know. Thanks in advance!
Hello and welcome to week #14 of the Galloway NYC 2014 season! Last week was a challenge for many of us to get in the mileage while avoiding raindrops, lightning (or the threat of it), puddles, and triathletes! The rerouted course, and our first aid station, all went off well. Thanks to everyone for your flexibility. THIS week we will enjoy the Summer Streets route and events with a nice 8-mile run.
Saturday, August 9, 2014
Mileage: 8 miles
Time: 7:00 am for a 7:15 am start
Start: 5th Avenue and East 72nd Street
Bathrooms: Loeb Boathouse inside Central Park; along course
Route: http://www.mapmyrun.com/routes/view/483914450
Directions:
-- Run east along East 72nd Street until Park Avenue.
-- Make a right and run south along Park Avenue, along the Summer Streets course, which runs you around Grand Central Terminal and all the way down to Union Square.
-- Park Avenue becomes 4th Avenue, then Lafayette Street.
-- Run until Prince Street, one block after Houston Street, and turn around to the start.
Remembering George Tanis
THOSE WHO FINISH IN TIME MAY WISH TO JOIN THE GEORGE TANIS MEMORIAL RUN! Meeting at Time Warner Center at 9:00 AM for two lower loops of Central Park, 3.2 miles total, followed by a groups breakfast at Whole Foods in Time Warner Center. (FYI: Denise Hidalgo, from the 30:30 group, will be joining the breakfast after leading her group on the 8-mile run; I would love to see other current Galloway team members at the breakfast to honor and remember George!!)
REMINDER: Injury Prevention Clinic this Wednesday
People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and Columbus Avenues. No RSVP required - just show up!
Another Charity Runner
Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. Here is a link to Robin’s page, in the hope that you can make a modest donation to her cause: http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1118844&lis=1&kntae1118844=1D4DB500D2D04ADEA1684D2338D157B5&supId=407257794
Weekly Inspiration
"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy." - George Bernard Shaw
Saturday, August 9, 2014
Mileage: 8 miles
Time: 7:00 am for a 7:15 am start
Start: 5th Avenue and East 72nd Street
Bathrooms: Loeb Boathouse inside Central Park; along course
Route: http://www.mapmyrun.com/routes/view/483914450
Directions:
-- Run east along East 72nd Street until Park Avenue.
-- Make a right and run south along Park Avenue, along the Summer Streets course, which runs you around Grand Central Terminal and all the way down to Union Square.
-- Park Avenue becomes 4th Avenue, then Lafayette Street.
-- Run until Prince Street, one block after Houston Street, and turn around to the start.
Remembering George Tanis
THOSE WHO FINISH IN TIME MAY WISH TO JOIN THE GEORGE TANIS MEMORIAL RUN! Meeting at Time Warner Center at 9:00 AM for two lower loops of Central Park, 3.2 miles total, followed by a groups breakfast at Whole Foods in Time Warner Center. (FYI: Denise Hidalgo, from the 30:30 group, will be joining the breakfast after leading her group on the 8-mile run; I would love to see other current Galloway team members at the breakfast to honor and remember George!!)
REMINDER: Injury Prevention Clinic this Wednesday
People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and Columbus Avenues. No RSVP required - just show up!
Another Charity Runner
Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. Here is a link to Robin’s page, in the hope that you can make a modest donation to her cause: http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1118844&lis=1&kntae1118844=1D4DB500D2D04ADEA1684D2338D157B5&supId=407257794
Weekly Inspiration
"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy." - George Bernard Shaw
Rescheduled Run for Sunday 8/3/14
Hello everyone!
First, thank you for bearing with us during this tricky weekend. So there was rain this morning, but no thunder and lightning. Weather.com is only so reliable... For the 3 of you who did go out today, at least you found each other, and didn't get struck by lightning. As Norma from the 2/1 group once pointed out to me, once you get wet, you can't get any wetter, so just grin and bear it! There is a REVISED course for tomorrow, given that Summer Streets is only on Saturdays, and the NYC Triathlon will be taking over the west side and Central Park. The starting and ending point is the same, as well as the start time, but there will be no dim sum brunch tomorrow. That will be rescheduled for another time, but thanks Kathy planning it anyway! All new route information is below:
SUNDAY, August 3, 2014 Mileage: 14 miles (16 for Chicago Marathoners)
Time: 7:00 am for a 7:15 am start
Start: Chambers and Centre Streets
Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/492110428
Directions:-- Run to the entrance of the Brooklyn Bridge and run across all the way until
Tillary St.
-- Turn around and run back to Chambers and Centre Streets.
-- Make a left and run along Park Row until it intersects with State St.
-- Make a left on State St. and run south all the way until it ends at Whitehall St., near the South Ferry Terminal.
-- Make a right on Whitehall St. and cross under the highway until you are on the path next to the East River Piers.
-- Make a left and run along the river or bike path, going under all 3 East River bridges (Brooklyn, Manhattan, and Williamsburg), until East 23rd St., where you will find the AID STOP at around mile 8. Please donate $2 to cover expenses.
-- Continue north until East 34th St., and turn around.
-- Retrace your steps south, underneath all 3 bridges and back to Whitehall and State Streets.
-- Run north on State Street to Park Row and back to the start.
-- If training for the Chicago Marathon (or any other early October marathon), add an additional 2 miles by running across the Brooklyn Bridge and turning around once you are above land.
We will be running on Summer Streets next week for our 9-mile run, and possibly the following week for our 16-mile run.
REMINDER: Injury Prevention Clinic this Wednesday
People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common
injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and
Columbus Avenues. No RSVP required - just show up!
NEW Charity Runner Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. I am providing a link to my page and hope that you can make a modest donation to our cause: http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1078970&lis=1&kntae1078970=BB5CDA3A6F0347439C19E861A9330C95&supId=407257794. If you are redirected to the American Heart Association "Heart Walk" page, Robin am listed under a June 7th Heart Walk in Union, NJ, under "Team HVJ!"
Again, thanks to everyone for your patience and flexibility. This kind of situation is rare, and thankfully New Yorkers are tough!
Best,
Joel and the Leadership Team
Hello everyone!
First, thank you for bearing with us during this tricky weekend. So there was rain this morning, but no thunder and lightning. Weather.com is only so reliable... For the 3 of you who did go out today, at least you found each other, and didn't get struck by lightning. As Norma from the 2/1 group once pointed out to me, once you get wet, you can't get any wetter, so just grin and bear it! There is a REVISED course for tomorrow, given that Summer Streets is only on Saturdays, and the NYC Triathlon will be taking over the west side and Central Park. The starting and ending point is the same, as well as the start time, but there will be no dim sum brunch tomorrow. That will be rescheduled for another time, but thanks Kathy planning it anyway! All new route information is below:
SUNDAY, August 3, 2014 Mileage: 14 miles (16 for Chicago Marathoners)
Time: 7:00 am for a 7:15 am start
Start: Chambers and Centre Streets
Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/492110428
Directions:-- Run to the entrance of the Brooklyn Bridge and run across all the way until
Tillary St.
-- Turn around and run back to Chambers and Centre Streets.
-- Make a left and run along Park Row until it intersects with State St.
-- Make a left on State St. and run south all the way until it ends at Whitehall St., near the South Ferry Terminal.
-- Make a right on Whitehall St. and cross under the highway until you are on the path next to the East River Piers.
-- Make a left and run along the river or bike path, going under all 3 East River bridges (Brooklyn, Manhattan, and Williamsburg), until East 23rd St., where you will find the AID STOP at around mile 8. Please donate $2 to cover expenses.
-- Continue north until East 34th St., and turn around.
-- Retrace your steps south, underneath all 3 bridges and back to Whitehall and State Streets.
-- Run north on State Street to Park Row and back to the start.
-- If training for the Chicago Marathon (or any other early October marathon), add an additional 2 miles by running across the Brooklyn Bridge and turning around once you are above land.
We will be running on Summer Streets next week for our 9-mile run, and possibly the following week for our 16-mile run.
REMINDER: Injury Prevention Clinic this Wednesday
People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common
injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and
Columbus Avenues. No RSVP required - just show up!
NEW Charity Runner Robin H is running the Virginia Beach Half Marathon on Labor Day weekend as part of a team of heart valve patients -- some pre-surgery and some post-surgery -- and their families and friends to raise money for heart valve research. I am providing a link to my page and hope that you can make a modest donation to our cause: http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=1078970&lis=1&kntae1078970=BB5CDA3A6F0347439C19E861A9330C95&supId=407257794. If you are redirected to the American Heart Association "Heart Walk" page, Robin am listed under a June 7th Heart Walk in Union, NJ, under "Team HVJ!"
Again, thanks to everyone for your patience and flexibility. This kind of situation is rare, and thankfully New Yorkers are tough!
Best,
Joel and the Leadership Team
Hello and welcome to week #13 of the Galloway NYC 2014 season! With this run we welcome the return of Summer Streets! Lafayette and Park Avenues are closed to vehicular traffic from the base of the Brooklyn Bridge to East 72nd Street, and all kinds of activities and sponsors line the route. Check out the website for more information: http://www.nyc.gov/html/dot/summerstreets. This is the first run where we will have a Galloway-sponsored aid stop at mile 8. Please donate $1-2 when there to help cover the expenses. And, as an additional bonus, for those of you looking for a great post-run meal, join us for some dim sum at the Golden Unicorn Restaurant (http://www.goldenunicornrestaurant.com), 18 East Broadway, at 10:30 am! The cost should be about $15-$18 with tax and tip, and cash is preferred. See the alternate run ending directions for how to get there.
Saturday, August 2, 2014
Mileage: 14 miles (16 for Chicago Marathoners) Time: 7:00 am for a 7:15 am start (Summer Streets opens at 7:00)
Start: Chambers and Centre Streets Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/482909112 Directions:
-- Run north along Lafayette Street, which becomes 4th Avenue, then Union Square East, then Park Avenue, until Grand Central Terminal. -- Run around Grand Central Terminal (not through the tunnel), and continue north along Park Avenue until East 72nd Street.
-- Make a left on East 72nd Street and enter Central Park.
-- Run across the 72nd Street Transverse and make a right, to continue north along West Drive.
-- Make a right at the 102nd Street Transverse, and continue your clockwise loop of Central Park until you reach the Engineer’s Gate at 90th Street, where you will encounter the AID STOP just outside the entrance (mile 8).
-- Continue south along the East Drive of Central Park until you reach the East 72nd Street exit. -- Make a left, and retrace your route south to the start at the Brooklyn Bridge.
-- If joining for dim sum at the Golden Unicorn, when you reach Worth Street and Lafayette Avenue, make a left and run until Bowery. Make a quick left, then a quick right on East Broadway. The restaurant is on the left.
-- If training for the Chicago Marathon (or any other early October marathon), add an additional 2 miles by running across the Brooklyn Bridge and turning around once you are above land.
Miniature Golf Night on TUESDAY - Galloway teammates and family members enjoyed some playful competition, laughs, and photo ops while perfecting our short game last night! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
We hope to see more team members at future social events; while 6 was a great number for a miniature golf set, it is more fun when there are even more folks from the group (check out last year's photos in the Member Photos area). Sign up and enjoy the upcoming Brooklyn Cyclones outing, or other planned trips to bars, restaurants, etc.!
Injury Prevention Clinic - People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and Columbus Avenues. No RSVP required - just show up!
In Case You Missed It… The highlights from Jamie Carson’s talk about skin care and sunscreen from our recent clinic have been posted to the Members Only section of the website, so check it out!
Marine Corps Marathon Numbers! If you are interested in purchasing an entry into the Marine Corps Marathon on October 26, visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to purchase your number! Supplies are greatly limited, and reserved only for current members, so act fast!
Galloway NYC Marathon Bus - Also visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus fills fast, so reserve now!
Thumbnail Portrait Photos and Updated Pace Groups - If you have not sent a thumbnail photo of yourself fo the membership directory, please send one to [email protected] so it can be included. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Special Race Opportunity - JackRabbit's annual Battle of Brooklyn 10-mile race is fast approaching! Sunday, August 17 will be here in no time! It takes place in Prospect Park, and folks can run the entire course as individuals or register as a three-person relay. And since it's more fun to run with other people, JackRabbit created a Galloway-specific code that our athletes can use for a $5 discount: battle-gall5. If people want to do the relay option, then they can use the code battle-gall15 for $15 off.
Charity Runners - Alexandria Reyes Canini is running the NYC Marathon as part of the Race to Stop MS team! She has committed to raising $4,000, so please help her out if you can! Read under Charity Run Opportunities to learn about her personal connection to this issue and, most importantly, to find out how you can donate to this worthy cause. Good luck Alexandria, we’re all behind you 100%! Her website: http://main.nationalmssociety.org/goto/alrnyc
Also support Sally Matos, fundraising for Girls on the Run at the Chicago Marathon: http://www.crowdrise.com/gotrchicagomarathon2014/fundraiser/sallymatos
Saturday, August 2, 2014
Mileage: 14 miles (16 for Chicago Marathoners) Time: 7:00 am for a 7:15 am start (Summer Streets opens at 7:00)
Start: Chambers and Centre Streets Bathrooms: Starbucks, Chambers St. & West Broadway; Starbucks, 38 Park Row; along course
Route: http://www.mapmyrun.com/routes/view/482909112 Directions:
-- Run north along Lafayette Street, which becomes 4th Avenue, then Union Square East, then Park Avenue, until Grand Central Terminal. -- Run around Grand Central Terminal (not through the tunnel), and continue north along Park Avenue until East 72nd Street.
-- Make a left on East 72nd Street and enter Central Park.
-- Run across the 72nd Street Transverse and make a right, to continue north along West Drive.
-- Make a right at the 102nd Street Transverse, and continue your clockwise loop of Central Park until you reach the Engineer’s Gate at 90th Street, where you will encounter the AID STOP just outside the entrance (mile 8).
-- Continue south along the East Drive of Central Park until you reach the East 72nd Street exit. -- Make a left, and retrace your route south to the start at the Brooklyn Bridge.
-- If joining for dim sum at the Golden Unicorn, when you reach Worth Street and Lafayette Avenue, make a left and run until Bowery. Make a quick left, then a quick right on East Broadway. The restaurant is on the left.
-- If training for the Chicago Marathon (or any other early October marathon), add an additional 2 miles by running across the Brooklyn Bridge and turning around once you are above land.
Miniature Golf Night on TUESDAY - Galloway teammates and family members enjoyed some playful competition, laughs, and photo ops while perfecting our short game last night! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
We hope to see more team members at future social events; while 6 was a great number for a miniature golf set, it is more fun when there are even more folks from the group (check out last year's photos in the Member Photos area). Sign up and enjoy the upcoming Brooklyn Cyclones outing, or other planned trips to bars, restaurants, etc.!
Injury Prevention Clinic - People think you run to get in shape, but really, you need to be in shape to run! Join chiropractor Dr. Ankur Prakash and personal trainers Stacy Yoshioka and Rebecca Hirota as they guide you through the best ways to prepare for, recover from, train, and improve your running. Learn natural solutions to treating the common injuries faced by all runners. The clinic will be on Wednesday, August 6, at 7:00 pm at JackRabbit Sports, 140 West 72nd Street between Amsterdam and Columbus Avenues. No RSVP required - just show up!
In Case You Missed It… The highlights from Jamie Carson’s talk about skin care and sunscreen from our recent clinic have been posted to the Members Only section of the website, so check it out!
Marine Corps Marathon Numbers! If you are interested in purchasing an entry into the Marine Corps Marathon on October 26, visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to purchase your number! Supplies are greatly limited, and reserved only for current members, so act fast!
Galloway NYC Marathon Bus - Also visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus fills fast, so reserve now!
Thumbnail Portrait Photos and Updated Pace Groups - If you have not sent a thumbnail photo of yourself fo the membership directory, please send one to [email protected] so it can be included. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Special Race Opportunity - JackRabbit's annual Battle of Brooklyn 10-mile race is fast approaching! Sunday, August 17 will be here in no time! It takes place in Prospect Park, and folks can run the entire course as individuals or register as a three-person relay. And since it's more fun to run with other people, JackRabbit created a Galloway-specific code that our athletes can use for a $5 discount: battle-gall5. If people want to do the relay option, then they can use the code battle-gall15 for $15 off.
Charity Runners - Alexandria Reyes Canini is running the NYC Marathon as part of the Race to Stop MS team! She has committed to raising $4,000, so please help her out if you can! Read under Charity Run Opportunities to learn about her personal connection to this issue and, most importantly, to find out how you can donate to this worthy cause. Good luck Alexandria, we’re all behind you 100%! Her website: http://main.nationalmssociety.org/goto/alrnyc
Also support Sally Matos, fundraising for Girls on the Run at the Chicago Marathon: http://www.crowdrise.com/gotrchicagomarathon2014/fundraiser/sallymatos
Hello and welcome to week #12 of the Galloway NYC 2014 season! This is a “short” recovery run after last week’s 12-mile run, followed by our “Marathon 101” clinic after the run, so please plan to stick around! An interesting tidbit: the unique clove smell in Central Park last weekend was an organic clove oil herbicide used periodically along the cobblestones to control weeds, in case you were curious...
Saturday, July 26, 2014
Mileage: 7.2 miles
Time: 7:00 am for a 7:15 am start
Start: NYC Museum School, 333 West 17th Street between 8th and 9th Avenues.
Bathrooms: Starbucks, 8th Ave. & W 16th St.; along West Side Greenway; in school at end
Route: http://www.mapmyrun.com/routes/view/479328060
Directions:
-- Run west all the way to the West Side Greenway and turn left.
-- Follow the Greenway path closest to the water until Stuyvesant HS (a block before Chambers St.) and make a right, then a left to continue along the water.
-- Run until the southern end of the path (past the hexagonal Museum of Jewish Heritage).
-- Turn around and return to the start.
“Marathon 101” Clinic
After the run we will host the first of two marathon preparation clinics, “Marathon 101”! This info session, hosted by the leadership team, is specifically for those of you running a marathon this fall. We will focus on proper nutrition, proper race attire, training strategies to achieve your race pace, and sports drinks/supplements. Like last year, we will have free samples of a unique (and GallowayNYC-endorsed) sports drink called Generation UCAN. See you there!
Marine Corps Marathon Numbers!
If you are interested in purchasing an entry into the Marine Corps Marathon on October 26, visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to purchase your number! Supplies are greatly limited, and reserved only for current members, so act fast!
Galloway NYC Marathon Bus
Also visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus fills fast, so reserve now!
Tuesday Morning Hill Running Session
Our final Tuesday morning hill running session will be this Tuesday, July 22, starting at 6:30 am at the Loeb Boathouse in Central Park. If interested, just show up!
Miniature Golf Night, 2014!
Back by popular demand, our annual mini-golf outing at Pier 25 along Hudson River Park, on Monday, July 28, 7:00 pm (rain date Tuesday, July 29). Join us for some playful competition, laughs, and photo ops while perfecting your short game! Hope to see you there! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
Thumbnail Portrait Photos and Updated Pace Groups
If you have not sent a thumnail photo of yourself fo the membership directory, please send one to [email protected] so it can be included. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Special Race Opportunity
JackRabbit's annual Battle of Brooklyn 10-mile race is fast approaching! Sunday, August 17 will be here in no time! It takes place in Prospect Park, and folks can run the entire course as individuals or register as a three-person relay. And since it's more fun to run with other people, JackRabbit created a Galloway-specific code that our athletes can use for a $5 discount: battle-gall5. If people want to do the relay option, then they can use the code battle-gall15 for $15 off.
Congratulations!
… to Denise Hidalgo and Pat Skeete, who completed the Chicago Rock ‘n Roll Half Marathon in fine form and finsihed with good fast race paces!
Weekly Inspiration
A little humor for your week, thanks to Hope Chernak, our outstanding social media coordinator!
http://www.huffingtonpost.com/maria-rodale/a-nonrunners-guide-to-run_b_5566824.html
If you haven’t “liked” our Facebook page (Galloway NYC) or followed us on Twitter (@gallowaynyc), what are you waiting for? It’s another great week to keep updated on Galloway events and be in touch with fellow Galloway runners!
Saturday, July 26, 2014
Mileage: 7.2 miles
Time: 7:00 am for a 7:15 am start
Start: NYC Museum School, 333 West 17th Street between 8th and 9th Avenues.
Bathrooms: Starbucks, 8th Ave. & W 16th St.; along West Side Greenway; in school at end
Route: http://www.mapmyrun.com/routes/view/479328060
Directions:
-- Run west all the way to the West Side Greenway and turn left.
-- Follow the Greenway path closest to the water until Stuyvesant HS (a block before Chambers St.) and make a right, then a left to continue along the water.
-- Run until the southern end of the path (past the hexagonal Museum of Jewish Heritage).
-- Turn around and return to the start.
“Marathon 101” Clinic
After the run we will host the first of two marathon preparation clinics, “Marathon 101”! This info session, hosted by the leadership team, is specifically for those of you running a marathon this fall. We will focus on proper nutrition, proper race attire, training strategies to achieve your race pace, and sports drinks/supplements. Like last year, we will have free samples of a unique (and GallowayNYC-endorsed) sports drink called Generation UCAN. See you there!
Marine Corps Marathon Numbers!
If you are interested in purchasing an entry into the Marine Corps Marathon on October 26, visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to purchase your number! Supplies are greatly limited, and reserved only for current members, so act fast!
Galloway NYC Marathon Bus
Also visit http://jeff-galloway-e-shop.mybigcommerce.com/retreats/ to reserve a seat on the Galloway NYC Marathon bus to the start. You’ll get to ride to the start with other Galloway members from our program and around the country, plus there’s a bathroom! The bus usually leaves from in front of the Plaza Hotel on 5th Avenue and 59th Street. Seats are reserved only for current Galloway members. The bus fills fast, so reserve now!
Tuesday Morning Hill Running Session
Our final Tuesday morning hill running session will be this Tuesday, July 22, starting at 6:30 am at the Loeb Boathouse in Central Park. If interested, just show up!
Miniature Golf Night, 2014!
Back by popular demand, our annual mini-golf outing at Pier 25 along Hudson River Park, on Monday, July 28, 7:00 pm (rain date Tuesday, July 29). Join us for some playful competition, laughs, and photo ops while perfecting your short game! Hope to see you there! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
Thumbnail Portrait Photos and Updated Pace Groups
If you have not sent a thumnail photo of yourself fo the membership directory, please send one to [email protected] so it can be included. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Special Race Opportunity
JackRabbit's annual Battle of Brooklyn 10-mile race is fast approaching! Sunday, August 17 will be here in no time! It takes place in Prospect Park, and folks can run the entire course as individuals or register as a three-person relay. And since it's more fun to run with other people, JackRabbit created a Galloway-specific code that our athletes can use for a $5 discount: battle-gall5. If people want to do the relay option, then they can use the code battle-gall15 for $15 off.
Congratulations!
… to Denise Hidalgo and Pat Skeete, who completed the Chicago Rock ‘n Roll Half Marathon in fine form and finsihed with good fast race paces!
Weekly Inspiration
A little humor for your week, thanks to Hope Chernak, our outstanding social media coordinator!
http://www.huffingtonpost.com/maria-rodale/a-nonrunners-guide-to-run_b_5566824.html
If you haven’t “liked” our Facebook page (Galloway NYC) or followed us on Twitter (@gallowaynyc), what are you waiting for? It’s another great week to keep updated on Galloway events and be in touch with fellow Galloway runners!
Hello and welcome to week #11 of the Galloway NYC 2014 season! This week we return to Central Park for 12 miles on familiar ground. To keep from getting bored, pace group leaders can select any course in Central Park that will amount to the total mileage of 12 (2 6-mile loops or something more creative). Congratulations to all the runners who completed the Boomer’s 4-mile run last weekend. You were missed!
Saturday, July 19, 2014
Mileage: 12 miles
Time: 7:00 am for a 7:15 am start
Start: Columbus Circle entrance to Central Park
Bathrooms: inside Time Warner Center, throughout Central Park
Directions:
Run any combination of loops or paths that equal 12 miles. There is no NYRR race
in the park, but there are often organized bike events, so use extra caution if
going against the regular counterclockwise flow of traffic.
Magic Mile Times
If you have not already done so, please report your magic mile time from last Saturday by replying to this email. Thank you!
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up!
Miniature Golf Night, 2014!
Back by popular demand, our annual mini-golf outing at Pier 25 along Hudson River Park, on Monday, July 28, 7:00 pm (rain date Tuesday, July 29). Join us for some playful competition, laughs, and photo ops while perfecting your short game! Hope to see you there! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
Upcoming Clinic
Also back by popular demand, on July 26 after our run we will host the first of two Marathon 101 clinics! These are info sessions hosted by the leadership team specifically for those of you running a marathon this fall. This first session will focus on proper nutrition, the best clothing to wear, training strategies, and more. The next session, in the early fall, will focus on common marathon day mistakes, specific course strategies for the most popular fall marathons, and even more! Ideal for first-time marathoners, but suitable for runners of all experience levels. Like last year, we will have free samples of a unique (and GallowayNYC-endorsed) sports drink called Generation UCAN. So mark your calendars!
Saturday, July 19, 2014
Mileage: 12 miles
Time: 7:00 am for a 7:15 am start
Start: Columbus Circle entrance to Central Park
Bathrooms: inside Time Warner Center, throughout Central Park
Directions:
Run any combination of loops or paths that equal 12 miles. There is no NYRR race
in the park, but there are often organized bike events, so use extra caution if
going against the regular counterclockwise flow of traffic.
Magic Mile Times
If you have not already done so, please report your magic mile time from last Saturday by replying to this email. Thank you!
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up!
Miniature Golf Night, 2014!
Back by popular demand, our annual mini-golf outing at Pier 25 along Hudson River Park, on Monday, July 28, 7:00 pm (rain date Tuesday, July 29). Join us for some playful competition, laughs, and photo ops while perfecting your short game! Hope to see you there! http://www.hudsonriverpark.org/explore-the-park/activities/mini-golf
Upcoming Clinic
Also back by popular demand, on July 26 after our run we will host the first of two Marathon 101 clinics! These are info sessions hosted by the leadership team specifically for those of you running a marathon this fall. This first session will focus on proper nutrition, the best clothing to wear, training strategies, and more. The next session, in the early fall, will focus on common marathon day mistakes, specific course strategies for the most popular fall marathons, and even more! Ideal for first-time marathoners, but suitable for runners of all experience levels. Like last year, we will have free samples of a unique (and GallowayNYC-endorsed) sports drink called Generation UCAN. So mark your calendars!
Hello and welcome to week #10 of the Galloway NYC 2014 season, which is technically our first “short run” of the season! With last week’s 10 miles, we have reached double-digit mileage, and now take a recovery week of 6 miles. Within those 6 miles is our second Magic Mile time trial of the season. For those of you who are charting your progress, or who wish to move up a pace group, or who have not done one previously, now is the time to do it and to see how far you’ve come. If you do not wish to run this mile as a Magic Mile (i.e. you want to run at normal pace), that is fine too. If you do wish to run the Magic Mile, be sure your pace group leader is aware, and that you time yourself or have someone time you from the sidelines. Immediately following the run, we will have our Sunscreen and Skin Care Clinic with Jamie Carson AND free samples of Jamba Juice, right inside the east half of Stuyvesant Square Park (closest to Beth Israel Medical Center).
Saturday, July 12, 2014
Mileage: 6 miles, including the Magic Mile
Time: 7:00 am for a 7:15 am start
Start: 2nd Avenue and East 15th Street (next to Stuyvesant Square Park)
Bathrooms: Starbucks (3rd Avenue and East 15th Street), East River Track
Route: http://www.mapmyrun.com/routes/view/465474184
Directions:
- Run south on 2nd Avenue to East 6th Street.
- Make a left and run east on East 6th Street to the FDR Drive.
- Cross over the FDR Drive using the footbridge and proceed to the East River Track.
- If doing the Magic Mile, run 4 fast loops of the track and report your time to your pace group leader.
- If not doing the Magic Mile, run 4 miles at normal training pace using your normal run/walk ratio.
- Exit the track make a left to continue south along the East River running/biking path.
- Continue underneath the Williamsburg Bridge, and run until Montgomery Street.
- Turn around and retrace your steps without stopping at the track, back to the start. Walk up 2nd Avenue to the entrance to Stuyvesant Square Park (mid-block) and enter the right (east) side of the park for the Sunscreen and Skin Care Clinic and Jamba Juice!
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up tomorrow, July 8!
Upcoming Social Events
We are planning our annual Mini-Golf Night for the end of July, details to come soon! We are also considering going to a Brooklyn Cyclones game at Coney Island in August, but before planning that, we need to know who may be interested. Their home game schedule is:
- Fri Aug 1 at 7pm
- Sat Aug 2 at 6pm
- Sun Aug 3 at 5pm
- Mon Aug 4 at 7pm
- Tues Aug 12 at 7pm
- Wed Aug 13 at 7pm
- Thur Aug 14 at 7pm
- Thurs Aug 21 at 7pm
- Fri Aug 22 at 7pm
- Sat Aug 23 at 6pm
- Sun Aug 24 at 5pm
- Wed Aug 27 at 7pm
- Sun Aug 31 at 6pm
If interested, please reply to this email, and if enough of us want to go, we’ll pick a day to go and enjoy some great ball, have a beer or two, and play at Coney Island!
Thumbnail Portrait Photos and Updated Pace Groups
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Weekly Inspiration
"The label of ‘marathoner’ has, from the beginning, been awarded to those who went the distance under their own power, whether they ran, walked, crawled or tiptoed. When you cross that finish line, you've entered an elite group. About one-tenth of one percent of the population has done it. Don't let anyone take that great achievement away from you.” - Jeff Galloway, Marathon!
Saturday, July 12, 2014
Mileage: 6 miles, including the Magic Mile
Time: 7:00 am for a 7:15 am start
Start: 2nd Avenue and East 15th Street (next to Stuyvesant Square Park)
Bathrooms: Starbucks (3rd Avenue and East 15th Street), East River Track
Route: http://www.mapmyrun.com/routes/view/465474184
Directions:
- Run south on 2nd Avenue to East 6th Street.
- Make a left and run east on East 6th Street to the FDR Drive.
- Cross over the FDR Drive using the footbridge and proceed to the East River Track.
- If doing the Magic Mile, run 4 fast loops of the track and report your time to your pace group leader.
- If not doing the Magic Mile, run 4 miles at normal training pace using your normal run/walk ratio.
- Exit the track make a left to continue south along the East River running/biking path.
- Continue underneath the Williamsburg Bridge, and run until Montgomery Street.
- Turn around and retrace your steps without stopping at the track, back to the start. Walk up 2nd Avenue to the entrance to Stuyvesant Square Park (mid-block) and enter the right (east) side of the park for the Sunscreen and Skin Care Clinic and Jamba Juice!
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up tomorrow, July 8!
Upcoming Social Events
We are planning our annual Mini-Golf Night for the end of July, details to come soon! We are also considering going to a Brooklyn Cyclones game at Coney Island in August, but before planning that, we need to know who may be interested. Their home game schedule is:
- Fri Aug 1 at 7pm
- Sat Aug 2 at 6pm
- Sun Aug 3 at 5pm
- Mon Aug 4 at 7pm
- Tues Aug 12 at 7pm
- Wed Aug 13 at 7pm
- Thur Aug 14 at 7pm
- Thurs Aug 21 at 7pm
- Fri Aug 22 at 7pm
- Sat Aug 23 at 6pm
- Sun Aug 24 at 5pm
- Wed Aug 27 at 7pm
- Sun Aug 31 at 6pm
If interested, please reply to this email, and if enough of us want to go, we’ll pick a day to go and enjoy some great ball, have a beer or two, and play at Coney Island!
Thumbnail Portrait Photos and Updated Pace Groups
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Weekly Inspiration
"The label of ‘marathoner’ has, from the beginning, been awarded to those who went the distance under their own power, whether they ran, walked, crawled or tiptoed. When you cross that finish line, you've entered an elite group. About one-tenth of one percent of the population has done it. Don't let anyone take that great achievement away from you.” - Jeff Galloway, Marathon!
Hello and welcome to week #9 of the Galloway NYC 2014 season! Happy Independence Day! This weekend we venture up to the Little Red Lighthouse under the George Washington Bridge, officially known as Jeffrey Hook’s Lighthouse. It was featured in the children’s book The Little Red Lighthouse and the Great Grey Bridge by H. Swift. It is also a great place for pace group photos! To read more, go to http://www.historichousetrust.org/item.php?i_id=24. This month we begin our earlier start time of 7:00 am (and 6:00 am for longer runs in hotter weather), so please plan accordingly.
Saturday, July 5, 2014
Mileage: 10 miles
Time: 7:00 am for a 7:15 am start
Start: Riverside Drive and West 72nd Street
Bathrooms: Starbucks (Amsterdam b/n West 70th & 71st), Fairway
Route: http://www.mapmyrun.com/routes/view/459431792
Directions:
- Walk down the hill/stairs in Riverside Park until you get to the river.
- Run north along the Hudson River Greenway until you pass Fairway Market.
- Follow the path that leads behind the fields and behind Riverbank State Park.
- Resume running along the river until you reach the foot of the George Washington Bridge.
- To the left you will see the Little Red Lighthouse. Run to it and take a picture with your group!
- Retrace your steps south, back to the start.
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up next week, July 8!
Thumbnail Portrait Photos and Updated Pace Groups
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Upcoming Clinic
Be sure to join us next week, July 12, for our Sunscreen and Skin Care Clinic immediately following our run! Get some great tips on keeping your skin protected and healthy when running under sunny skies in hot weather (and under not-so-sunny skies in cold weather)! Appropriate for men and women of all ages and complexions.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Congratulations…
… to all our runners in the Front Runners NY LGBT Pride 5-mile race and the Achilles Hope & Possibility 5-mile race (too many to name)!
Weekly Inspiration
“Dead Last is greater than Did Not Finish, which trumps Did Not Start.” - Anonymous
Saturday, July 5, 2014
Mileage: 10 miles
Time: 7:00 am for a 7:15 am start
Start: Riverside Drive and West 72nd Street
Bathrooms: Starbucks (Amsterdam b/n West 70th & 71st), Fairway
Route: http://www.mapmyrun.com/routes/view/459431792
Directions:
- Walk down the hill/stairs in Riverside Park until you get to the river.
- Run north along the Hudson River Greenway until you pass Fairway Market.
- Follow the path that leads behind the fields and behind Riverbank State Park.
- Resume running along the river until you reach the foot of the George Washington Bridge.
- To the left you will see the Little Red Lighthouse. Run to it and take a picture with your group!
- Retrace your steps south, back to the start.
Tuesday Morning Hill Running Sessions
Our very own Norma Harris is organizing a Tuesday morning running session for hill training, incorporating the Galloway method! Lose your fear of hills and use them to become a stronger runner! Norma will meet all interested runners at 6:30 am at the Loeb Boathouse in Central Park for repeats of Cat Hill (using run/walk intervals). If interested, just show up next week, July 8!
Thumbnail Portrait Photos and Updated Pace Groups
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery. Also, if your pace group is not listed accurately, please let us know so we can make the correction.
Upcoming Clinic
Be sure to join us next week, July 12, for our Sunscreen and Skin Care Clinic immediately following our run! Get some great tips on keeping your skin protected and healthy when running under sunny skies in hot weather (and under not-so-sunny skies in cold weather)! Appropriate for men and women of all ages and complexions.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Congratulations…
… to all our runners in the Front Runners NY LGBT Pride 5-mile race and the Achilles Hope & Possibility 5-mile race (too many to name)!
Weekly Inspiration
“Dead Last is greater than Did Not Finish, which trumps Did Not Start.” - Anonymous
Hello and welcome to week #8 of the Galloway NYC 2014 season! This week we leave Central Park and focus our run on one of the bridges that make up the NYC Marathon - the fabled Ed Koch (Queensboro) 59th Street Bridge! This bridge is roughly miles 15-16 of the marathon, and is often the most feared, though without good reason. Practice it enough times and it’ll seem like just another hill along the course. After running the bridge, we will complete the 9 miles along the East River Promenade. Many of our runners will be out this week doing either the Front Runners New York LGBT Pride run or the Achilles Hope and Possibility Run, so good luck to all who are participating!l
Saturday, June 28, 2014
Mileage: 9 miles
Time: 8:00 am for an 8:15 am start
Start: East 60th Street and First Avenue
Bathrooms: Starbucks, at the start
Route: http://www.mapmyrun.com/routes/view/450413118
Directions:
- Enter the bridge pedestrian path and begin going west up the ramp to the bridge.
- Follow the path by making a U-turn and continuing all the way across the bridge until you meet Queens Boulevard at ground level.
- Turn around and retrace your steps across the bridge to East 60th Street and continue east to York Avenue.
- Go up the ramp to the East River Promenade and make a left.
- Run north until 111th Street (there will be an overpass) and turn around.
- Run south and return to the starting point.
Thumbnail Portrait Photos
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery.
Bathroom Breaks
A brief reminder: when your pace group stops for a bathroom break, it is in the best interest of all members to stop together, unless one of the pace group leaders is willing to run ahead with those who don’t need to stop. There are multiple leaders or each pace group for circumstances like this. Pace group leaders have access to everyone’s emergency contact information, should anything happen to any of our runners along the route, and have experience looking for signs of fatigue, dehydration, or other potential concerns. If you choose not to stay with the group, no one will physically stop you from running ahead, but it defeats the purpose of running as a group, and could be potentially dangerous once the weather gets warmer and the courses become longer and unfamiliar.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Congratulations…
… to all our runners in the Queens 10K this past Sunday! Cathy Gallagher, Sally Matos, Rowena Mazurek, Donna Somerville, John Graffeo, Sweta Kapadia, Ruth Miller, Michelle Hodelin, Glenda Edwards, Kesha Samuel, Walesca Marmolejos, Isabel Roman, and Ruth Gursky (and Happy Birthday Ruth!)
Weekly Inspiration
Check out this article about the benefits of slow running on the body and as part of one’s overall fitness goals: http://www.active.com/running/Articles/The-Benefits-of-Running-Slow
Saturday, June 28, 2014
Mileage: 9 miles
Time: 8:00 am for an 8:15 am start
Start: East 60th Street and First Avenue
Bathrooms: Starbucks, at the start
Route: http://www.mapmyrun.com/routes/view/450413118
Directions:
- Enter the bridge pedestrian path and begin going west up the ramp to the bridge.
- Follow the path by making a U-turn and continuing all the way across the bridge until you meet Queens Boulevard at ground level.
- Turn around and retrace your steps across the bridge to East 60th Street and continue east to York Avenue.
- Go up the ramp to the East River Promenade and make a left.
- Run north until 111th Street (there will be an overpass) and turn around.
- Run south and return to the starting point.
Thumbnail Portrait Photos
Our photo gallery is growing, but we are still missing many of you! If you haven’t yet, please email a thumbnail photo of yourself to [email protected] so it can be included in our members gallery.
Bathroom Breaks
A brief reminder: when your pace group stops for a bathroom break, it is in the best interest of all members to stop together, unless one of the pace group leaders is willing to run ahead with those who don’t need to stop. There are multiple leaders or each pace group for circumstances like this. Pace group leaders have access to everyone’s emergency contact information, should anything happen to any of our runners along the route, and have experience looking for signs of fatigue, dehydration, or other potential concerns. If you choose not to stay with the group, no one will physically stop you from running ahead, but it defeats the purpose of running as a group, and could be potentially dangerous once the weather gets warmer and the courses become longer and unfamiliar.
T-Shirts and Books
If you have not received your t-shirt or book yet, please respond to this email with your t-shirt size so we can arrange to have it for you at a future run.
Congratulations…
… to all our runners in the Queens 10K this past Sunday! Cathy Gallagher, Sally Matos, Rowena Mazurek, Donna Somerville, John Graffeo, Sweta Kapadia, Ruth Miller, Michelle Hodelin, Glenda Edwards, Kesha Samuel, Walesca Marmolejos, Isabel Roman, and Ruth Gursky (and Happy Birthday Ruth!)
Weekly Inspiration
Check out this article about the benefits of slow running on the body and as part of one’s overall fitness goals: http://www.active.com/running/Articles/The-Benefits-of-Running-Slow
Hello and welcome to week #7 of the Galloway NYC 2014 season! This week we are back in Central Park, but as the runs get longer and our members get more comfortable in their paces, we will start some bridge runs and branch out into other areas of the city, with a special focus on becoming familiar with the different segments of the NYC Marathon course. We will also start our runs earlier starting in July.
Saturday, June 21, 2014
Mileage: 8 miles
Time: 8:00 am for an 8:15 am start
Start: West 72nd Street and Central Park West
Bathrooms: Starbucks (West 73rd and Columbus), Central Park Boathouse (East Drive at East 74th)
Route: Two 4-mile “inner loops” of Central Park
Directions: Each pace group decides in which direction it chooses to run the loops.
Core Exercise Clinic THIS WEDNESDAY!
Join us at Jack Rabbit Union Square on Wednesday June 18th at 6:30 pm for a special clinic on CORE EXERCISES FOR RUNNERS, featuring physical therapist Luanne Sforza! SIGN UP REQUIRED AS SPACE IS LIMITED. A strong core is key to being a strong runner. Learn four key exercises to help strengthen your core, and how to perform them correctly for maximum benefit. Come to this interactive workshop wearing comfortable clothing that will allow you to exercise. Luanne Sforza is the owner of Integrative Physical Therapy, a Physical Therapist for over 35 years and certified Feldenkrais practitioner with a specialty in orthopedic and musculoskeletal injuries. Register for the core clinic by emailing [email protected].
Thumbnail Portrait Photos
The photos are starting to pour in! If you haven’t yet, please email a small thumbnail photo of yourself to us at [email protected] so it can be included in our members gallery.
Congratulations…
… to all our runners in either of this weekend’s 2 NYRR races, the Oakley Mini 10K and Portugal Day! Rowena, Sweta, Sally, Liz, Ruth M., Ruth G., Beatrice, Adrienne, Glenda, Shalena, Kesha, Walesca, Isabel, Bill D., Melanie H., Donna, and Ruth M. (both races!), and others! And good luck to all our runners in the Queens 10K this Sunday!
Saturday, June 21, 2014
Mileage: 8 miles
Time: 8:00 am for an 8:15 am start
Start: West 72nd Street and Central Park West
Bathrooms: Starbucks (West 73rd and Columbus), Central Park Boathouse (East Drive at East 74th)
Route: Two 4-mile “inner loops” of Central Park
Directions: Each pace group decides in which direction it chooses to run the loops.
Core Exercise Clinic THIS WEDNESDAY!
Join us at Jack Rabbit Union Square on Wednesday June 18th at 6:30 pm for a special clinic on CORE EXERCISES FOR RUNNERS, featuring physical therapist Luanne Sforza! SIGN UP REQUIRED AS SPACE IS LIMITED. A strong core is key to being a strong runner. Learn four key exercises to help strengthen your core, and how to perform them correctly for maximum benefit. Come to this interactive workshop wearing comfortable clothing that will allow you to exercise. Luanne Sforza is the owner of Integrative Physical Therapy, a Physical Therapist for over 35 years and certified Feldenkrais practitioner with a specialty in orthopedic and musculoskeletal injuries. Register for the core clinic by emailing [email protected].
Thumbnail Portrait Photos
The photos are starting to pour in! If you haven’t yet, please email a small thumbnail photo of yourself to us at [email protected] so it can be included in our members gallery.
Congratulations…
… to all our runners in either of this weekend’s 2 NYRR races, the Oakley Mini 10K and Portugal Day! Rowena, Sweta, Sally, Liz, Ruth M., Ruth G., Beatrice, Adrienne, Glenda, Shalena, Kesha, Walesca, Isabel, Bill D., Melanie H., Donna, and Ruth M. (both races!), and others! And good luck to all our runners in the Queens 10K this Sunday!
Hello and welcome to week #6 of the Galloway NYC 2014 season! It was great to see so many of you turn out for last week’s run, and we had 5 people taking a trial run with us! Please continue to spread the word to your friends about our program, and invite them for a trial run - it’s the best way to become convinced about our program! This week many of our female members (including several group leaders) will be running the Oakley Mini 10K, the original women’s only race, so good luck!
Saturday, June 14, 2014
Time: 8:00 am for an 8:15 am start
Start: Chambers Street and West Side Highway (in front of Stuyvesant High School)
Bathrooms: Starbucks, Chambers St. & West Broadway; Chelsea Piers (northern turn-around)
Mileage: 7.2 miles
Directions: http://www.mapmyrun.com/routes/view/437908810
-Run north along Hudson River Greenway to Chelsea Piers and turn around;
-Run south along Greenway to the start and turn right to stay along the river;
-Continue to run south until the end (in Robert Wagner Jr. Park) and turn around;
-Run back to the start at Chambers St.
Core Exercise Clinic
Join us at Jack Rabbit Union Square NEXT WEEK, WED., JUNE 18 at 6:30PM for a special clinic on CORE EXERCISES FOR RUNNERS, featuring physical therapist Luanne Sforza! SIGN UP REQUIRED AS SPACE IS LIMITED. A strong core is key to being a strong runner. Learn four key exercises to help strengthen your core, and how to perform them correctly for maximum benefit. Come to this interactive workshop wearing comfortable clothing that will allow you to exercise. Luanne Sforza is the owner of Integrative Physical Therapy, a Physical Therapist for over 35 years and certified Feldenkrais practitioner with a specialty in orthopedic and musculoskeletal injuries. Runners can register for the core clinic by emailing [email protected].
T-Shirts and Books
If you have not received your Galloway technical t-shirt and copy of Jeff Galloway’s Training Programs book, please reply to this email with your name and t-shirt size, so arrangements can be made for you to pick up these items at an upcoming run or clinic.
Portrait Photos
The photos are starting to pour in! If you haven’t yet, please email a small thumbnail photo of yourself to us at [email protected] so it can be included in our member directory.
Weekly Inspiration
This season so far we already have 28 new Galloway runners, and expect many more once summer officially begins! Happy to welcome so many new folks into the Galloway NYC family!
Saturday, June 14, 2014
Time: 8:00 am for an 8:15 am start
Start: Chambers Street and West Side Highway (in front of Stuyvesant High School)
Bathrooms: Starbucks, Chambers St. & West Broadway; Chelsea Piers (northern turn-around)
Mileage: 7.2 miles
Directions: http://www.mapmyrun.com/routes/view/437908810
-Run north along Hudson River Greenway to Chelsea Piers and turn around;
-Run south along Greenway to the start and turn right to stay along the river;
-Continue to run south until the end (in Robert Wagner Jr. Park) and turn around;
-Run back to the start at Chambers St.
Core Exercise Clinic
Join us at Jack Rabbit Union Square NEXT WEEK, WED., JUNE 18 at 6:30PM for a special clinic on CORE EXERCISES FOR RUNNERS, featuring physical therapist Luanne Sforza! SIGN UP REQUIRED AS SPACE IS LIMITED. A strong core is key to being a strong runner. Learn four key exercises to help strengthen your core, and how to perform them correctly for maximum benefit. Come to this interactive workshop wearing comfortable clothing that will allow you to exercise. Luanne Sforza is the owner of Integrative Physical Therapy, a Physical Therapist for over 35 years and certified Feldenkrais practitioner with a specialty in orthopedic and musculoskeletal injuries. Runners can register for the core clinic by emailing [email protected].
T-Shirts and Books
If you have not received your Galloway technical t-shirt and copy of Jeff Galloway’s Training Programs book, please reply to this email with your name and t-shirt size, so arrangements can be made for you to pick up these items at an upcoming run or clinic.
Portrait Photos
The photos are starting to pour in! If you haven’t yet, please email a small thumbnail photo of yourself to us at [email protected] so it can be included in our member directory.
Weekly Inspiration
This season so far we already have 28 new Galloway runners, and expect many more once summer officially begins! Happy to welcome so many new folks into the Galloway NYC family!
Hello and welcome to week #5 of the Galloway NYC 2014 season! This is our second week in pace groups, and the vast majority of you expressed satisfaction with your group. Remember, if you’d like to be in a different group, you can always step back into a slower group, but to move into a faster group, you need to clock a Magic Mile time that is appropriate for that group. Our next Magic Mile as a group will be conducted on July 12, but you can always do one on your own and report the time.
This week’s run will be followed by the our first Shoe Clinic at Urban Athletics!
Saturday, June 7, 2014
Time: 8:00 am
Start: Central Park Engineer’s Gate: East 90th Street & 5th Avenue entrance
Bathrooms: Inside park @ East 74th (Boathouse Café), Starbucks @ East 87th & Lexington, Starbucks East 92nd & 3rd
Mileage: 6 miles
Directions: 1 full counter-clockwise loop of Central Park
-Walk to Urban Athletics at East 92nd Street and Madison Avenue after the run for refreshments and our shoe clinic (see below)
Shoe Clinic: Our first Shoe Clinic will be taking place at Urban Athletics, East 92nd Street and Madison Avenue, immediately following our run. Bring your credit card and shop for running shoes and gear (including water bottle holders) offered at deep discounts exclusively for Galloway runners!:
Running Gear: We are now up to a distance where it is essential for everyone to carry water with them. Proper hydration is essential when running at any distance and temperature, but especially now, it is time to get used to whatever water carrying option works best for you. You can purchase water bottles of all shapes, sizes, and portability at Urban Athletics or any good running store. Also, you should be wearing CoolMax, DryFit, or any other fabric that wicks away sweat. All running stores carry a variety of shirts, shorts, and socks to suit your needs and preferences. Remember, cotton is a no-no, as it holds onto moisture, gets heavy, and thus encourages blisters.
Thumbnail Portrait Photos: We would like to put together a gallery of our members’ photos, so it’s easier to remember who’s who in the program. Therefore, please send a small thumbnail photo of yourself to us at [email protected] so it can be included in our gallery.
Password for “Members Only” Section: If you have not yet visited the “Members Only” section of the website, the password is TeamEffort2014. UPDATE!! You can now access these pages on your mobile device!!
Running Together: Please note that camaraderie and community are at the heart of the Galloway program. For that reason, pace groups are encouraged to stick together as much as possible, but when that isn’t possible, it is essential that runners always are in the presence of one of their pace group leaders. These are the people who know the course, are on the alert for signs of fatigue or other physical concerns, and have all the emergency contact information.:
Monthly Inspiration: From Massiel, a new pace group leader in the :45/:45 group: “Running with Galloway last year really changed my life and helped prepare me both mentally and physically for the marathon. I will be forever grateful to all the leaders, especially Tim and Liz who in those last weeks answered all my questions and reassured me that I'd finish. I'd like to pay for it forward!”
This week’s run will be followed by the our first Shoe Clinic at Urban Athletics!
Saturday, June 7, 2014
Time: 8:00 am
Start: Central Park Engineer’s Gate: East 90th Street & 5th Avenue entrance
Bathrooms: Inside park @ East 74th (Boathouse Café), Starbucks @ East 87th & Lexington, Starbucks East 92nd & 3rd
Mileage: 6 miles
Directions: 1 full counter-clockwise loop of Central Park
-Walk to Urban Athletics at East 92nd Street and Madison Avenue after the run for refreshments and our shoe clinic (see below)
Shoe Clinic: Our first Shoe Clinic will be taking place at Urban Athletics, East 92nd Street and Madison Avenue, immediately following our run. Bring your credit card and shop for running shoes and gear (including water bottle holders) offered at deep discounts exclusively for Galloway runners!:
Running Gear: We are now up to a distance where it is essential for everyone to carry water with them. Proper hydration is essential when running at any distance and temperature, but especially now, it is time to get used to whatever water carrying option works best for you. You can purchase water bottles of all shapes, sizes, and portability at Urban Athletics or any good running store. Also, you should be wearing CoolMax, DryFit, or any other fabric that wicks away sweat. All running stores carry a variety of shirts, shorts, and socks to suit your needs and preferences. Remember, cotton is a no-no, as it holds onto moisture, gets heavy, and thus encourages blisters.
Thumbnail Portrait Photos: We would like to put together a gallery of our members’ photos, so it’s easier to remember who’s who in the program. Therefore, please send a small thumbnail photo of yourself to us at [email protected] so it can be included in our gallery.
Password for “Members Only” Section: If you have not yet visited the “Members Only” section of the website, the password is TeamEffort2014. UPDATE!! You can now access these pages on your mobile device!!
Running Together: Please note that camaraderie and community are at the heart of the Galloway program. For that reason, pace groups are encouraged to stick together as much as possible, but when that isn’t possible, it is essential that runners always are in the presence of one of their pace group leaders. These are the people who know the course, are on the alert for signs of fatigue or other physical concerns, and have all the emergency contact information.:
Monthly Inspiration: From Massiel, a new pace group leader in the :45/:45 group: “Running with Galloway last year really changed my life and helped prepare me both mentally and physically for the marathon. I will be forever grateful to all the leaders, especially Tim and Liz who in those last weeks answered all my questions and reassured me that I'd finish. I'd like to pay for it forward!”
Hello and welcome to week #4 of the Galloway NYC 2014 season! This is the week when we break into our official pace groups! Hopefully you got to meet lots of people during the previous two weeks. Now, you will get to know the people who will be training at the same pace as you.
This week’s run will be followed by the first of our many clinics, this one about nutrition featuring our favorite nutritionist Andrea Moss!
Please note, this email is only being distributed to official members, so if you know of someone who intends to join but hasn’t done so yet, please encourage them to join as soon as possible so they can continue to join us for runs and our other special events.
Saturday May 31, 2014
Mileage: 5.5 miles
Time: 8 am for an 8:15 am start
Start: West 72nd Street and Riverside Drive (Eleanor Roosevelt statue)
Bathrooms: Starbucks (Amsterdam b/n West 70th & 71st), Fairway (turn-around point)
Directions: http://www.mapmyrun.com/routes/view/425440396
-Walk down the hill/stairs in Riverside Park until you get to the river.
-Run north along the Hudson River Greenway until the end of the path at 125th Street.
-Turn around and return to the start.
Nutrition Clinic
The nutrition clinic with Andrea Moss will take place at our original meeting place, the Eleanor Roosevelt statue, immediately after the run. Please stick around for
great nutrition information and samples of a great snack for runners!
Pace Groups
Based on your Magic Mile from last Saturday, your Magic Mile from last season, or recent race results, the majority of runners have been placed in an appropriate pace group. You will receive an additional email this week with your specific placement. If you have questions or concerns about this placement, please send an email to Joel so we can address your concern. When you receive the email, if you notice that you do not have a pace group placement, please do your own Magic MIle test if possible and report that time to Joel. If that is not possible, please send a recent race result. Remember, this is only the first Magic Mile of several throughout the season, so if you are not satisfied with your time, you will be able retest again soon.
Happy Hour!
On Wednesday May 28, we will have our first social event of the season, a happy hour at Fiddlesticks Bar, 56 Greenwich Avenue, between 6th and 7th Avenues. Come out and have a drink or something to eat with us and get to know your fellow runners away from the course (if you can recognize us in street clothes, that is)!
Congratulations!...
… to Walesca M. and Isabel R., who also ran the Brooklyn Half and were inadvertently omitted from last week’s email!
Monthly Inspiration
From Bill J., a new member about being “sold” on the Galloway run-walk-run method after the Vermont Marathon: “I trained for a 5-hour marathon, did 2/1, and my pace for all 26.2 miles was within 10 seconds. At mile 24 I increased the walk a couple times but other than that, I was strong throughout. I ran a 5:04 which is a PR by about 30 seconds. But the effort level and the training was not as much as the last time I ran that. The best part was at no point in the race did I ever think I wasn't running (run/walk) this whole race. I knew at mile 6 I was going to finish. Looking forward to seeing you Saturday. BTW… I'm going out to dinner, I can
actually walk!!! No aspirin, no tylenol, no nothing.” Bill will be joining the group for the first time this Saturday, so be sure to introduce yourself and congratulate him!
This week’s run will be followed by the first of our many clinics, this one about nutrition featuring our favorite nutritionist Andrea Moss!
Please note, this email is only being distributed to official members, so if you know of someone who intends to join but hasn’t done so yet, please encourage them to join as soon as possible so they can continue to join us for runs and our other special events.
Saturday May 31, 2014
Mileage: 5.5 miles
Time: 8 am for an 8:15 am start
Start: West 72nd Street and Riverside Drive (Eleanor Roosevelt statue)
Bathrooms: Starbucks (Amsterdam b/n West 70th & 71st), Fairway (turn-around point)
Directions: http://www.mapmyrun.com/routes/view/425440396
-Walk down the hill/stairs in Riverside Park until you get to the river.
-Run north along the Hudson River Greenway until the end of the path at 125th Street.
-Turn around and return to the start.
Nutrition Clinic
The nutrition clinic with Andrea Moss will take place at our original meeting place, the Eleanor Roosevelt statue, immediately after the run. Please stick around for
great nutrition information and samples of a great snack for runners!
Pace Groups
Based on your Magic Mile from last Saturday, your Magic Mile from last season, or recent race results, the majority of runners have been placed in an appropriate pace group. You will receive an additional email this week with your specific placement. If you have questions or concerns about this placement, please send an email to Joel so we can address your concern. When you receive the email, if you notice that you do not have a pace group placement, please do your own Magic MIle test if possible and report that time to Joel. If that is not possible, please send a recent race result. Remember, this is only the first Magic Mile of several throughout the season, so if you are not satisfied with your time, you will be able retest again soon.
Happy Hour!
On Wednesday May 28, we will have our first social event of the season, a happy hour at Fiddlesticks Bar, 56 Greenwich Avenue, between 6th and 7th Avenues. Come out and have a drink or something to eat with us and get to know your fellow runners away from the course (if you can recognize us in street clothes, that is)!
Congratulations!...
… to Walesca M. and Isabel R., who also ran the Brooklyn Half and were inadvertently omitted from last week’s email!
Monthly Inspiration
From Bill J., a new member about being “sold” on the Galloway run-walk-run method after the Vermont Marathon: “I trained for a 5-hour marathon, did 2/1, and my pace for all 26.2 miles was within 10 seconds. At mile 24 I increased the walk a couple times but other than that, I was strong throughout. I ran a 5:04 which is a PR by about 30 seconds. But the effort level and the training was not as much as the last time I ran that. The best part was at no point in the race did I ever think I wasn't running (run/walk) this whole race. I knew at mile 6 I was going to finish. Looking forward to seeing you Saturday. BTW… I'm going out to dinner, I can
actually walk!!! No aspirin, no tylenol, no nothing.” Bill will be joining the group for the first time this Saturday, so be sure to introduce yourself and congratulate him!
Hello! Welcome to week #3 of the Galloway NYC 2014 season! This week we will run our first all-important “Magic Mile,” which will determine your official pace group.
Saturday May 24, 2014
Mileage: 4.07 miles (including Magic Mile)
Time: 8 am for an 8:15 am start
Start: Avenue A and East 14th Street
Bathrooms: Hot and Crusty (bakery/pizza) on 1st Ave. and E. 14th
Directions: http://www.mapmyrun.com/routes/view/194647928
Jog south on Avenue A to East 6th Street. Turn Left.
Jog east on East 6th Street to FDR Drive. Turn Right.
Jog over the overpass to track.
Run four hard loops of track (“Magic Mile”) and be sure to report your time.
Retrace initial route to Ave. A and E. 14th. Turn Left.
Run to First Avenue. Turn Right.
Run to East 17th Street. Turn Left.
Run to Fifth Avenue. END OF RUN *There’s a great green market in Union Square for those of you interested in doing some shopping, as well as a delicious breakfast bar in Whole Foods!
Please note that after this week’s run, you will not receive further emails about upcoming runs unless you are registered for the program.
Magic Mile as a Pace Predictor
After tabulating the training and race paces of hundreds of thousands of runners, Jeff Galloway created a remarkably accurate pace predictor chart based upon the results of the Magic Mile. Your Magic Mile, in conjunction with your last race info (if provided), will help us assign you to a pace group before the next run. You can find more information on our website, www.gallowaynyc.org, by going to the “About Jeff Galloway” tab and clicking the “Magic Mile” link.
Remember, training paces for long runs are always slower than race pace. Here are some sample training run/walk ratios and paces for various Magic Mile times:
-Runners with a Magic Mile time faster than 7:30 will train in the 3/1 group at a 10:00-11:30/mile pace.
-Runners with a Magic Mile time between 7:30-9:00 will train in the 2/1 group at an 11:30-13:00/mile pace.
-Runners with a Magic Mile time between 9:00-10:30 will train in the 1/1 group at a 13:00-15:00/mile pace.
-Runners with a Magic Mile time above 10:30 will train in the :30/:30 group at a 15:00-17:00/mile pace.
This is only the first Magic Mile of several throughout the season, so if you are not satisfied with your time, you will be able retest again soon. If you will be away because of the holiday, you can do the mile on your own and report your time back to us. If you are an alum, we can also use your time from last season.
Registration is Open!
The link to register for the 2014 season is now open: http://www.active.com/new-york-ny/running/memberships/new-york-city-galloway-training-program-2014 New members pay $159 and alumni pay the discounted rate of just $99. Your membership includes:
- training schedule
- pace group support
- technical t-shirt
- Jeff Galloway’s Training Programs book (if not previously received)
- aid stops for runs longer than 13 miles
- Runner’s World subscription
- monthly clinics and social events
- discounts for Disney races
- email access to Jeff Galloway himself
Upcoming Social Event
On Wednesday May 28, we will have our first social event of the season, a happy hour at Fiddlesticks Bar, 56 Greenwich Avenue, between 6th and 7th Avenues. Come out and have a drink or something to eat with us and get to know your fellow runners away from the course (if you can recognize us in street clothes, that is)!
Upcoming Clinic
On Saturday May 31, immediately following our run we will have a nutrition clinic with Andrea Moss, a certified nutritionist who will give us great information about what kinds of foods are best to eat as runners, and other ways we can take care of ourselves from the inside out!
Congratulations!...
… to all our runners in the Brooklyn Half Marathon this Saturday: Joel L., Jorge L., Robin H., William R., Cathy G., Sally M., Rowena M., Sweta K., John G., Filicia G., Ashley J., Alexandria R.,Ruth G., Beatrice W., Michelle H., Kesha S., A. Lotson, K. Gee, and anyone else who we may have missed!
Monthly Inspiration
From Denise H., about last week’s run: “The run was delightful, perfect weather! Great turnout… Many new runners, returning runners, and recovering runners were thrilled to have completed more than a 5k on their first outing without problems! Great camaraderie and confidence-building. We reviewed the principles of run-walk and Jeff’s drills too!”
Saturday May 24, 2014
Mileage: 4.07 miles (including Magic Mile)
Time: 8 am for an 8:15 am start
Start: Avenue A and East 14th Street
Bathrooms: Hot and Crusty (bakery/pizza) on 1st Ave. and E. 14th
Directions: http://www.mapmyrun.com/routes/view/194647928
Jog south on Avenue A to East 6th Street. Turn Left.
Jog east on East 6th Street to FDR Drive. Turn Right.
Jog over the overpass to track.
Run four hard loops of track (“Magic Mile”) and be sure to report your time.
Retrace initial route to Ave. A and E. 14th. Turn Left.
Run to First Avenue. Turn Right.
Run to East 17th Street. Turn Left.
Run to Fifth Avenue. END OF RUN *There’s a great green market in Union Square for those of you interested in doing some shopping, as well as a delicious breakfast bar in Whole Foods!
Please note that after this week’s run, you will not receive further emails about upcoming runs unless you are registered for the program.
Magic Mile as a Pace Predictor
After tabulating the training and race paces of hundreds of thousands of runners, Jeff Galloway created a remarkably accurate pace predictor chart based upon the results of the Magic Mile. Your Magic Mile, in conjunction with your last race info (if provided), will help us assign you to a pace group before the next run. You can find more information on our website, www.gallowaynyc.org, by going to the “About Jeff Galloway” tab and clicking the “Magic Mile” link.
Remember, training paces for long runs are always slower than race pace. Here are some sample training run/walk ratios and paces for various Magic Mile times:
-Runners with a Magic Mile time faster than 7:30 will train in the 3/1 group at a 10:00-11:30/mile pace.
-Runners with a Magic Mile time between 7:30-9:00 will train in the 2/1 group at an 11:30-13:00/mile pace.
-Runners with a Magic Mile time between 9:00-10:30 will train in the 1/1 group at a 13:00-15:00/mile pace.
-Runners with a Magic Mile time above 10:30 will train in the :30/:30 group at a 15:00-17:00/mile pace.
This is only the first Magic Mile of several throughout the season, so if you are not satisfied with your time, you will be able retest again soon. If you will be away because of the holiday, you can do the mile on your own and report your time back to us. If you are an alum, we can also use your time from last season.
Registration is Open!
The link to register for the 2014 season is now open: http://www.active.com/new-york-ny/running/memberships/new-york-city-galloway-training-program-2014 New members pay $159 and alumni pay the discounted rate of just $99. Your membership includes:
- training schedule
- pace group support
- technical t-shirt
- Jeff Galloway’s Training Programs book (if not previously received)
- aid stops for runs longer than 13 miles
- Runner’s World subscription
- monthly clinics and social events
- discounts for Disney races
- email access to Jeff Galloway himself
Upcoming Social Event
On Wednesday May 28, we will have our first social event of the season, a happy hour at Fiddlesticks Bar, 56 Greenwich Avenue, between 6th and 7th Avenues. Come out and have a drink or something to eat with us and get to know your fellow runners away from the course (if you can recognize us in street clothes, that is)!
Upcoming Clinic
On Saturday May 31, immediately following our run we will have a nutrition clinic with Andrea Moss, a certified nutritionist who will give us great information about what kinds of foods are best to eat as runners, and other ways we can take care of ourselves from the inside out!
Congratulations!...
… to all our runners in the Brooklyn Half Marathon this Saturday: Joel L., Jorge L., Robin H., William R., Cathy G., Sally M., Rowena M., Sweta K., John G., Filicia G., Ashley J., Alexandria R.,Ruth G., Beatrice W., Michelle H., Kesha S., A. Lotson, K. Gee, and anyone else who we may have missed!
Monthly Inspiration
From Denise H., about last week’s run: “The run was delightful, perfect weather! Great turnout… Many new runners, returning runners, and recovering runners were thrilled to have completed more than a 5k on their first outing without problems! Great camaraderie and confidence-building. We reviewed the principles of run-walk and Jeff’s drills too!”