The club training runs on Saturday and Sunday have a new start time. Instead of starting at 6:00 am, the group will now head out at 6:30 am.
You get to sleep in!
Wednesday, January 27, 2010
Tuesday, January 26, 2010
Maria and Christian are fundraising for Focus Birmingham - JustGiving
Maria and Christian are fundraising for Focus Birmingham - JustGiving
Posted using ShareThis
We are running the Virgin London Marathon 2010 and Norway Midnight Marathon 2010 to raise funds for Focus Birmingham, a non-profit organization that works to support people with visual impairments and other disabilities by providing services that help them lead fulfilling and independent lives.
Please follow our fundraising efforts and donate to this worthy cause.
Posted using ShareThis
We are running the Virgin London Marathon 2010 and Norway Midnight Marathon 2010 to raise funds for Focus Birmingham, a non-profit organization that works to support people with visual impairments and other disabilities by providing services that help them lead fulfilling and independent lives.
Please follow our fundraising efforts and donate to this worthy cause.
Monday, January 25, 2010
Pizza Night this Thursday
It's Pizza Night!
This Thursday, January 28th, is Pizza Night. Join the club for some free pizza and sodas and a great time! This is a great way to relax and get to know one another.
Pizza Night is always on the fourth Thursday, immediately following the Thursday night Fun Run. Location may change, but it is usually at Franko & Vinni's Pizza Shack on Sunrise.
See you there!
This Thursday, January 28th, is Pizza Night. Join the club for some free pizza and sodas and a great time! This is a great way to relax and get to know one another.
Pizza Night is always on the fourth Thursday, immediately following the Thursday night Fun Run. Location may change, but it is usually at Franko & Vinni's Pizza Shack on Sunrise.
See you there!
Thursday, January 21, 2010
Board of Directors - Meeting Minutes
GFLRRC Board of Directors Meeting Minutes
Thursday, Jan 14, 2010
Location: Barnard Residence, 299 SE 1st Terrace, Pompano Beach
Attendees: Robert Barnard, Cynthia Barnard, Tom Coccia, Tom Kasprik, Eileen Schneider, Robert Hendrick, Linda Ayre, Maria Fletcher, James Muster, John Stallings, Liz Hadfield
Nancy Rose Peduzzi, Jodi Samuel, Kay Chernoff, Kurt Raes
Approval Minutes of Last Meeting:
The minutes of last month’s meeting were approved as is.
Treasurer’s Report: (Susan)
The treasurer’s report was not available as Susan could not attend. The financials will be available at next month’s Board Meeting.
Membership: Maria
We currently have 436 members. (-8 from last month)
AM Track Workouts: Coach Robert
The track is open. We have lights on the track, water and stop watches.
We have very few runners, due to the cold weather.
PM Track Work-out: (Coach Howard )
Wednesday evening at Central Park from 6 to 8 PM
Coach Howard continues to have a well attended Track Workout at Central Park
Saturday Training 5K/10K/Half/Full Marathon: Coach Robert
Water is provided on the training course north and south,
nevertheless, he still recommends that every one carry their own water.
We have an average of 25 to 30 participants.
Coach Robert reports great success for the participants of the recent Disney ½ & full marathon. Congratulations.
Sunday Fun Run at Deerfield : Coach Tom Kasprik
Usual training with +/-20 runners participating.
Thursday evening fun run:
The GFLRRC runners continue to increase in attendance on Thursday evening at 6:30pm starting at Running Wild, Ft Lauderdale. We look forward to welcoming more members and non-members.
E-Newsletter: (Kathy McCall). Jodi Samuel volunteered to assist Kathy with the E-Newsletter.
Newsletter: Kudos to Linda for a continued great job with the Newsletter.
Linda would like input on layout/design of the newsletter. All board members and members present at meeting were encouraged to review the current newsletter and come back to the Board meeting next month with constructive critique.
Resolution 5K: Bob
Fun run that continues to draw participants.
Series Races: Bob
Riverwalk will not be part of the Series.
The Series will include:
The Maroone Rotary 5K, 5K For A Better Day and St. Patrick’s Day 4 Miler.
Future at Large Board Members: Cynthia
Executive members will hold a meeting in the new year to select the “at Large” Board Members.
BOD Minutes – Blog, Newsletter or both
Since Blogs are temporary, the Board meeting minutes cannot be only contained in the Blog, therefore, although available, minutes of record will be available in hard copy in a binder.
Motion passed “... the minutes would be announced in the Blog and no longer contained in the Newsletter. A “hard copy” binder of the minutes kept separately.”
Future Events applications need to be taken to:
ESM wants GFLRRC involvement in Fun Run (Birch Park) Saturday, February 20 before A1A. GFLRRC will need to provide minimum of 30 volunteers
Motion passed t”.. if ESM keeps the 5k Fun Run within the Birch Park we commit to doing the race, if not we pass on this year and bid for the following year.”
Miami ING Weekend: Cynthia
GFLRRC will be at the Start (assisting with the corrals) and Finish (handing at finish medals)
GFLRRC attire: White Gloves and King/Queens Crowns
Tshirts for the sale at Expo ordered and will be delivered in time
GFLRRC will be at the Expo.
Day of event: Park at 4am / at camper at 4:15am
Instructions for Volunteers will be available on the website
Volunteers are needed.
New Business:
Motion: ”...Coach Howard, under GFLRRC, be permitted to hold track work out at FAU, Boca Raton, 8-9pm Tuesday nights with all related expenses to be paid by Coach Howard.” Motion tabled until next Board meeting for additional information to be provided by Coach Howard and for further discussion and consideration.
Motion passed: Any organized event sanctioned by the GFLRR must have prior board approval.
Motion passed: $750.00 is allocated for the purchase of a used trailer for GFLRRC.
Meeting adjourned 10:59pm
Respectfully submitted: Eileen Schneider, Secretary
Thursday, Jan 14, 2010
Location: Barnard Residence, 299 SE 1st Terrace, Pompano Beach
Attendees: Robert Barnard, Cynthia Barnard, Tom Coccia, Tom Kasprik, Eileen Schneider, Robert Hendrick, Linda Ayre, Maria Fletcher, James Muster, John Stallings, Liz Hadfield
Nancy Rose Peduzzi, Jodi Samuel, Kay Chernoff, Kurt Raes
Approval Minutes of Last Meeting:
The minutes of last month’s meeting were approved as is.
Treasurer’s Report: (Susan)
The treasurer’s report was not available as Susan could not attend. The financials will be available at next month’s Board Meeting.
Membership: Maria
We currently have 436 members. (-8 from last month)
AM Track Workouts: Coach Robert
The track is open. We have lights on the track, water and stop watches.
We have very few runners, due to the cold weather.
PM Track Work-out: (Coach Howard )
Wednesday evening at Central Park from 6 to 8 PM
Coach Howard continues to have a well attended Track Workout at Central Park
Saturday Training 5K/10K/Half/Full Marathon: Coach Robert
Water is provided on the training course north and south,
nevertheless, he still recommends that every one carry their own water.
We have an average of 25 to 30 participants.
Coach Robert reports great success for the participants of the recent Disney ½ & full marathon. Congratulations.
Sunday Fun Run at Deerfield : Coach Tom Kasprik
Usual training with +/-20 runners participating.
Thursday evening fun run:
The GFLRRC runners continue to increase in attendance on Thursday evening at 6:30pm starting at Running Wild, Ft Lauderdale. We look forward to welcoming more members and non-members.
E-Newsletter: (Kathy McCall). Jodi Samuel volunteered to assist Kathy with the E-Newsletter.
Newsletter: Kudos to Linda for a continued great job with the Newsletter.
Linda would like input on layout/design of the newsletter. All board members and members present at meeting were encouraged to review the current newsletter and come back to the Board meeting next month with constructive critique.
Resolution 5K: Bob
Fun run that continues to draw participants.
Series Races: Bob
Riverwalk will not be part of the Series.
The Series will include:
The Maroone Rotary 5K, 5K For A Better Day and St. Patrick’s Day 4 Miler.
Future at Large Board Members: Cynthia
Executive members will hold a meeting in the new year to select the “at Large” Board Members.
BOD Minutes – Blog, Newsletter or both
Since Blogs are temporary, the Board meeting minutes cannot be only contained in the Blog, therefore, although available, minutes of record will be available in hard copy in a binder.
Motion passed “... the minutes would be announced in the Blog and no longer contained in the Newsletter. A “hard copy” binder of the minutes kept separately.”
Future Events applications need to be taken to:
ESM wants GFLRRC involvement in Fun Run (Birch Park) Saturday, February 20 before A1A. GFLRRC will need to provide minimum of 30 volunteers
Motion passed t”.. if ESM keeps the 5k Fun Run within the Birch Park we commit to doing the race, if not we pass on this year and bid for the following year.”
Miami ING Weekend: Cynthia
GFLRRC will be at the Start (assisting with the corrals) and Finish (handing at finish medals)
GFLRRC attire: White Gloves and King/Queens Crowns
Tshirts for the sale at Expo ordered and will be delivered in time
GFLRRC will be at the Expo.
Day of event: Park at 4am / at camper at 4:15am
Instructions for Volunteers will be available on the website
Volunteers are needed.
New Business:
Motion: ”...Coach Howard, under GFLRRC, be permitted to hold track work out at FAU, Boca Raton, 8-9pm Tuesday nights with all related expenses to be paid by Coach Howard.” Motion tabled until next Board meeting for additional information to be provided by Coach Howard and for further discussion and consideration.
Motion passed: Any organized event sanctioned by the GFLRR must have prior board approval.
Motion passed: $750.00 is allocated for the purchase of a used trailer for GFLRRC.
Meeting adjourned 10:59pm
Respectfully submitted: Eileen Schneider, Secretary
Monday, January 18, 2010
BOD Meetings
Just a reminder that club members are always invited to join the Board at the Board of Director's Meetings. These meetings are held on the second Thursday of every month at the Barnard residence. Dinner starts at 8pm and the meeting starts at 8:30pm.
February's meeting will be on February 11th.
February's meeting will be on February 11th.
Monday, January 4, 2010
Are you still using a 40 year old training schedule??? 40 years ago there weren't as many half and full marathons as there are now. Running was a competitive sport, but now it is more FUN and health training. Back then almost everyone that ran a marathon was under or close to 4 hours. Now we have many that take up to 8 hours to walk or run a marathon. Those schedules had Novice, Internediate and Advanced. Novice was designed for those that ran about a 9 minute pace. In this day and age you need a schedule that is designed for you. You can start with a very scaled back schedule and change it as you advance in ability. Do not over-train. You may need to do some strengthening exercises before you start walking or running. Running is not just placing one foot in front of another. Start slow, plan ahead, use a schedule that is designed for you and plan ahead to long and healthy love of running and/or walking. Runners Live Longer
Stay injury free.
Stay injury free.
My book "Stepping Forward - A Runner's Guide To Moving For Life" is available, autographed from me or from iUniverse.com, Barnes&Noble.com or Amazon.com. I teach Injury Free Running by stressing strengthening your runners core and running with the proper form. My coaching is free and all are welcome to join us on Wednesday evening at Central Park in Plantation. Our long run is on Sunday morning on A1A in Deerfield Beach. I also have a bridge run on S.E. 17th Street in Ft. Lauderdale every other week on Thursday evening. Call me at 954-295-0226 to arrange for me to meet you to see how you run and to work up an individual schedule for any race that you are training for.
New and Renewing Members - November 2009
GFLRRC extends a warm welcome to the following new and renewing members:
New Members
Karen Calcano
Paula Dussia
Gregory Fell
Suzanne Honig
Tony Hoyos
Terrence Mullen and Rebeka Fryer
Denis O'Sullivan and Jay Click
Margo Reed
Andrew Rubin
Jodi Samuel
Chris Whitlock
Renewing Members
John Clidas
Lucy O'Connor
Brahm Scoler
Mark Sokol
Alan Spitzer
New Members
Karen Calcano
Paula Dussia
Gregory Fell
Suzanne Honig
Tony Hoyos
Terrence Mullen and Rebeka Fryer
Denis O'Sullivan and Jay Click
Margo Reed
Andrew Rubin
Jodi Samuel
Chris Whitlock
Renewing Members
John Clidas
Lucy O'Connor
Brahm Scoler
Mark Sokol
Alan Spitzer
New and Renewing Members - October 2009
GFLRRC extends a warm welcome to the following new and renewing members:
New Members
Lorraine Bhawanie
Deidre de Bruin
Annette Caswell
Jeannine Elique
Brian Haber
Joy Haber
Jacqueline Hathaway
Natalie Jones
Debbie Kelling
Lisa Loesel and Michael Henderson
Adam Mowbray
Frank Nickey
Niki Offutt
Anabell Vejarano
Leah Wang
Danielle Weldon
Renewing Members
Mona Fandel
Eileen File
Samantha Sherlock
RJ and Suzie Simms
New Members
Lorraine Bhawanie
Deidre de Bruin
Annette Caswell
Jeannine Elique
Brian Haber
Joy Haber
Jacqueline Hathaway
Natalie Jones
Debbie Kelling
Lisa Loesel and Michael Henderson
Adam Mowbray
Frank Nickey
Niki Offutt
Anabell Vejarano
Leah Wang
Danielle Weldon
Renewing Members
Mona Fandel
Eileen File
Samantha Sherlock
RJ and Suzie Simms
New and Renewing Members - December 2009
GFLRRC extends a warm welcome to the following new and renewing members:
New Members
Sandy Babb
Sarah Chamberlain
Hillary Dougherty
Marty Fortich
Kathy Halligan
Michael Isla
Jennifer Kimmey
Nicole Nualart
Horatio Rodriguez
Betsy Stump
Michelle Tammer
Renewing Members
Kay Chernoff
Cheryl Cleek
Vic Hanna
Susann Lambkin
June and Mike Piscitelli
Trina Sanderman
Nicole Swift
Robert Weisberg
Walter and Barbara Woolley
New Members
Sandy Babb
Sarah Chamberlain
Hillary Dougherty
Marty Fortich
Kathy Halligan
Michael Isla
Jennifer Kimmey
Nicole Nualart
Horatio Rodriguez
Betsy Stump
Michelle Tammer
Renewing Members
Kay Chernoff
Cheryl Cleek
Vic Hanna
Susann Lambkin
June and Mike Piscitelli
Trina Sanderman
Nicole Swift
Robert Weisberg
Walter and Barbara Woolley
Sunday, January 3, 2010
January Bridge Runs
Do your hill training with Coach Howard on the 17th Street Causeway Bridge. Bridge runs are on alternating Thursdays.
January's Bridge Runs are on January 14th and January 28th.
See you there!
January's Bridge Runs are on January 14th and January 28th.
See you there!
New Membership Rates
The 2010 GFLRRC Membership Fees are as follows:
Students:
1-year membership = $20
2-year membership = $30
3-year membership = $40
Individuals:
1-year membership = $35
2-year membership = $55
3-year membership = $75
Families:
1-year membership = $50
2-year membership = $70
3-year membership = $95
Lifetime Memberships:
Individuals = $350
Families = $400
To Join or Renew - visit www.GFLRRC.net or go directly to our Online Registration Form at Abooma.
Students:
1-year membership = $20
2-year membership = $30
3-year membership = $40
Individuals:
1-year membership = $35
2-year membership = $55
3-year membership = $75
Families:
1-year membership = $50
2-year membership = $70
3-year membership = $95
Lifetime Memberships:
Individuals = $350
Families = $400
To Join or Renew - visit www.GFLRRC.net or go directly to our Online Registration Form at Abooma.
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