First off, thanks so much for your commitment to our Team Volunteering
efforts at the Half this Sunday– we have a great group! It’s an early morning, but our station is right after the 3 mile mark, so we’ll be done by probably 8:30/9am. Feel free to rock your NBR shirts for some
team spirit!

And advanced thanks to Mary and her famed PB+J muffins, without which, I’m sure we would have a much lower turnout.

Okay y’all, brace yourselves…

Sunday Morning Meet-Up Options

OPTION 1 – Meet at the Bedford L
For the majority of us coming from Williamsburg/Greenpoint, we will
meet on the Bedford L platform, at the usual spot, by the cop-in-a-box
at… 4:05am. Specifically, the train leaves at 4:12am, according to MTA’s
TripPlanner.

This will get us our transfer to the A and up to 86th street at 4:46am, which gives us time to find our spot inside the park.

OPTION 2 – Meet in Central Park
If you are coming from elsewhere or have different travel arrangements, please note that our call time is 5:00AM! We are at
Fluid Station #3 – West Drive @ 86th
If we’re not yet there, please note that the the Fluid Station Manager is Louise Kim.

It’s not too late to invite other friends/family, etc. along to volunteer. We could use 2 more to get us into the next bracket. Just let me know, or just show up with them!

NBR <3!
Aja

Mary has promised to bring her world-famous PB+J muffins for all of the volunteers but ONLY if we can get at least 25 people!

So far we have about 10.
You DO NOT have to be a runner– so coerce your roommates, significant others, friends who owe you favors, students, and family members to come join us.

This team volunteering opportunity is one of two parts to help us get 2-4 spots for some of our members in THIS YEAR’S NYC Marathon!

Do NOT sign up through NYRR, please sign up here: http://tinyurl.com/nbrvolunteers or email us — I am submitting a list to NYRR.
SIGN UP BY MONDAY 3/15!

NBR <3,
Aja

P.S. Please read full details here

What’s a “Club Points Race“? Scroll down…

*if you have already registered for some races, but haven’t done so under NBR, never fear, just call NYRR and have them change/update your club affiliation: 212.860.4455
———

• Homecoming Scotland Run (10K) / Central Park / April 3
• Healthy Kidney (10K) / Central Park /May 15
• NYRR Mini (10k) / June 12
Note: Women’s only race
• NYRR’s Annual Father’s Day Race Against Prostate Cancer (5M) / Central Park /June 20
Note: Co-ed race, but club points only count for men
• CPC Run for Central Park (4M) / Central Park /July 17
• NYRR Championships (5M) / Central Park /August 7
• Fitness Magazine Mind, Body Spirit Games (4M) / Central Park / September 11
• Norwegian Festival Grete’s Great Gallop (13.1M) / Central Park / October 2
• ING New York City Marathon (26.2) / November 7
• NYRR Joe Kleinerman (10K) / Central Park / December 5
Register for these races through NYRR
——–

Q: What’s a “Club Points” Race?
A: Through New York Road Runners, NBR is an officially recognized team, which means when you register for races, you can affiliate with our team! NYRR designates certain races each year (usually one a month) that are club points races, meaning, they are specifically targeted for teams to compete against one another. The better your top 5 men and 5 women do in these races, the more points we can earn. All the points are totaled at the end of the year to rank the teams. NBR has been making a great showing It’s mostly just for fun, for us anyway!
More info on NYRR club affiliation and races.

(At least) 34 of our runners came out, and our Men’s team placed 8th overall
out of over 50 teams (and 1st! in the B division), the women placed 7th
of over 40 teams! GREAT JOB EVERYONE!

I <3 NBR,

Aja

P.S. Who’s got team spirit? WE DO!
Volunteer for our TEAM VOLUNTEERING points at the NYC Half on the  21st!
Sign up here: http://tinyurl.com/nbrvolunteers
And read here for full details.

It’s a hike up to Washington Heights, and in order to best compromise not too crazy early of a wake-up call, but still getting to the start
in good time…

Meet on the Bedford L platform by the cop-in-the-box at 7:15am!
The train leaves at 7:20am! Be on it!

We’ll take it and transfer to the A, getting us to 168th St. (a block
away from the Armory) around 8:08am, giving us a few minutes to drop
off bags, do a little warming up, etc. before getting into the corrals
before they close (8:45/8:50).

[If you want to get there a little earlier, I would recommend the
6:50am L train, which will get you up there around 7:50am. ]

Excited for our first club points race of the year! It’s going to be a
blast.

-Aja

FYI: There are still spots open in this race and you can register in
person at NYRR or on race day. Race day registration/number pickup is
at the Armory (@ 168th St.) ends at 8:30am! If you can pick up your
number (or have someone do it for you), etc. before Sunday, it is
highly recommended.

Date: Sunday, March 21st – 5:00am
Where: Central Park, Fluid Station #3 (West Drive @ 86th St.)
Sign Up: Do NOT register through NYRR’s volunteer site.
You MUST email us and/or put your name on our volunteer spreadsheet. We’ll be sending a final list to NYRR a couple of days prior.

The volunteers do NOT have to be runners– so drag your significant other, sibling, parent, or unsuspecting friend and add them to the list!

PLEASE NOTE!
This is for TEAM VOLUNTEERING and will NOT count towards 9+1 requirements. Team Volunteering allows our team the opportunity to earn 2 or more spots in this year’s NYC Marathon for our members who (1) didn’t get  in and are rarin’ to go and/or (2) have circumstances that would have prevented them from being able to qualify (previous injuries, extensive travel, etc.).  It is an AWESOME opportunity that is extended only to clubs. Our team must volunteer at least 10 members at TWO races between now and September 30th.

Please let me know if you have any questions!
Aja

Maya Seidel is a certified yoga instructor experienced with teaching yoga to children, adults, and seniors. For more information, please visit www.mayayoganyc.com.

This workshop will cost $2 for Greenpoint YMCA members, and $4 for non-YMCA members. We also will be collecting optional instructor tips to give to Maya.

Date: Sunday, February 28, 2010
Time: 1:30pm – 3:00pm
Location: Greenpoint YMCA – 99 Meserole Ave – Brooklyn NY – 11222
Hosted at the Greenpoint YMCA in the SACC room in the basement.

Also, you might want to bring your own mat if you have one.

See you Sunday!

Please note, I am not a dietitian I am certified as a personal trainer and I learned this directly from a sports dietitian who trained pro football teams as well as runners and tri-athletes.

TEN TIPS TO HELP YOU RUN YOUR BEST

1. Whole Foods
   Eat mostly whole foods with minimal processing. Supplements cannot replace the benefits of whole foods, which provide hundreds of natural ingredients in an ideal mix.
2. Hydrate, Hydrate, Hydrate
   Lack of thirst means you are not properly hydrated. A good indication of proper hydration is having pale yellow color urine. Hydrate before, during, and after physical activity. The proper way to hydrate is drinking less fluid more frequently. The key is not to overload your system.
3. When to Eat
   Fuel your body 2-3 hours before physical activity to supply your muscles with energy and delay fatigue. Focus on carbohydrates, with moderate protein and low fat. Have a sports drink if you’re planning a run lasting an hour or longer. Replenish muscle energy stores by choosing carbohydrate- rich foods within 30 minutes after a run and again within 2 hours. Recovery meals and snacks should be high in carbohydrates, moderate in protein and more liberal in fat (good fat that is).
4. Sports Drinks vs. Energy Drinks
   As runners we all know about Gatorade and why we drink it (for energy and electrolytes to keep us hydrated). Caffeine is a stimulant, not a source of energy. If you’re used to your cup of coffee in the morning it’s fine but keep in mind if you are saving that coffee or energy drink for race day and you’re not accustomed to having it you may find yourself jittery or even running to the nearest portapotty.
5. Get Some Sleep Dude!
   Yes this is NBR and we love to party like non-runners, but you need adequate rest so your body can recover.
6. So You Want To Lose Some Weight
   Changes to body composition do not occur quickly. Rapid fluctuations reflect changes in fluid balance. Gradual weight loss or weight gain, about ½- 2lbs per week is ideal.
7. Don’t Skip It
   Breakfast, yes still the most important meal of the day. Eat within an hour of waking up to stoke your metabolism and give you the energy you need to have a productive day.
8. Calories = Energy
   Pre-plan all your meals and snacks so fuel options are available when needed. Aim to eat every 3 to 4 hours and always have a drink available, and I don’t mean PBR or gin-and-tonics.
9. Just like NBR, C.P.F. is a Team
   That’s Carbohydrates, Protein, and Fat as well as vitamins, minerals, and water are all necessary to optimize performance and overall health.
10. Balance
    Follow a balanced diet with whole grains, fruits, vegetables, nuts, seeds, and plenty of fluids is ideal. And if you are a carnivore and like to indulge in eating animal carcass, then remember lean meats and low-fat dairy foods.

I am Mark Saxon and this was my first NBRticle.
Stayed tuned for more nutrition tips!

What’s a “Club Points Race”? Scroll down…

Note: The Gridiron 4M is NOT a club points race, but sounds like a fun  day all the same!
———

o   Coogan’s Salsa, Blues, and Shamrocks Run (5K) / Washington Heights / March 7
o   Homecoming Scotland Run (10K) / Central Park / April 3
o   Healthy Kidney (10K) / Central Park /May 15
o   NYRR Mini (10k) / June 12 (WOMEN ONLY)
o   NYRR’s Annual Father’s Day Race Against Prostate Cancer (5M) / Central Park /June 20 (MEN ONLY)
o   CPC Run for Central Park (4M) / Central Park /July 17
o   NYRR Championships (5M) / Central Park /August 7
o   Fitness Magazine Mind, Body Spirit Games (4M) / Central Park /  September 11 (Separate Starts)
o   Norwegian Festival Grete’s Great Gallop (13.1M) / Central Park / October 2
o   ING New York City Marathon (26.2) / November 7
o   NYRR Joe Kleinerman (10K) / Central Park / December 5
——–

Q: What’s a “Club Points” Race?
A: Through New York Road Runners, NBR is an officially recognized
team, which means when you register for races, you can affiliate with
our team! NYRR designates certain races each year (usually one a
month) that are club points races, meaning, they are specifically
targeted for teams to compete against one another. The better your top
5 men and 5 women do in these races, the more points we can earn. All
the points are totalled at the end of the year to rank the teams. It’s
mostly just for fun, for us anyway! More info on club affiliation and races

Team Spirit: Cherie Yanek
Looks Best in Tights: Owen Kendall & Lidie Lajoie
Club Clown: Douglas Hunter
Sexiest twins: Jen & Linda Daniels
Team Leaders: Aja, Matt, Misha