ALL HAIL THE GODDESSES!

NYRR Team Championship happened this weekend and even though one diva crashed and burned (really? 7:03 up West Drive?) others soared high and AODF made history this year.  With only 10 goddesses running, this was rather amazing result.

First, there were PR's GALORE.  Tee, Jenny FTB, Louise, LisaLisa all PR'ed.  CONGRATULATIONS!!!!! 

We're also all over the NYRR web page this weekend too!

Calm before the storm.

We are proud of you, dudes!

WHERE'S WALLY MOMENT.

We finished 9^th in More Magazine age group, beating more established 1000000 member clubs like Greater NY, NY Harriers, West Side Runners, Warren Street, etc. etc.  ZOMG.  Talk about the Few & the Proud.  

We also beat Frontrunners in overall womens and had the crash and burn not happen, we may have beaten the mega team NY Flyers (only a few seconds off!)

On the flip side…well.  Dudes, you need to step up your game or else we’ll force a penalty.  How about you guys buy the goddesses the next team brunch.  Yea.  That sounds delicious!

Speaking of men, Marco Polo Riccardo is running a very personal marathon this year.  Let’s help him out with his cause!

Wednesday Speed Super-Ninja-Zen-Monk Class

At our Team Brunch, Captain Crunch insisted that this class utilized some form of ancient Japanese secret.  While we don’t guarantee any sort of enlightenment, going up Harlem Hill at full blast may lead to some sort of zen moment.  However, if you’re in to obtaining full blown enlightenment, we recommend trying this Wiki page for specific training tips. 

This Wednesday, we have a special coach!  Coach John of NYRR will be subbing in!

Here’s the workout:  “Ice Rink Hill Repeats”

From EG, easy jog as warm up (include dynamic stretching, like high knees, butt kicks, super Mario jumps, short sprints) to 102^nd Transverse.  (You can go bridle if you prefer.)

START at 102^nd Transverse on East Drive. 

MP down hill to the bottom of the Hill.  The bottom is where you can see the little creek that flows into Harlem Meer.  10K pace up to the 102^nd Transverse.

Repeat this for 12 minutes.  Stronger runners may be able to do 3 round trips.

Recover either on the Transverse or the East Drive for 3 minutes of easy trot/jog.

Then repeat the same thing again for another 12 minutes.

Easy job back to EG as cool down.

Here is our TEAM RAFFLE TALLY after this race.

Name	Raffle Ticket Count
Baldassari	2
Caine	4
Finn	5
Gormanly	5
Iwasaki	3
Kern	1
Laytham	1
Liriano	5
Lubin	3
Martin	6
Masi	4
Miller	1
Montagna	2
Pathak	4
Rallakis	1
Roberts	3
Silvestro	4
Sobti	1
Tanaka	4
Wengroff Spencer	1
Yamada	4
Grand Total	64