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  Frontrunners Rhode Island

jogblog

frontrunners ri runs with the mayor!

7/31/2015

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Frontrunners Rhode Island had the pleasure of running with Providence Mayor Jorge Elorza  during a Sunday 3 mile run earlier this summer. All are welcome to run with the mayor every Sunday at 9:00 AM at Roger Williams Park!
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Daniel Gagnon at the Blessing of the Fleet 10 miler

7/31/2015

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Go Danny!!!

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Good times at our post-run dinner.

7/30/2015

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jenner at 1976 olympics 400m

7/29/2015

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LGBTQ Short Films on thu, 6 AUG!

7/27/2015

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"LGBTQ Shorts: Transcending Boundaries" at Flickers: Rhode Island International Film Festival. http://sched.co/3wTm @RIFilmFest #RIIFF2015

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Frontrunners at the Blessing!

7/25/2015

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The results are in! Four Frontrunners (and perhaps more—add your name here if we've missed you) ran the Blessing of the Fleet 10 miler in Narragansett on Friday, 24 July. Great going boys!

Arthur Dilworth: (231/245 in age gourp)—1:53: 02
Daniel Gagnon: (38/238 in age group)--1:08:00
Scott Mirani: (184/245 in age group)—1:39:21
Brian Mulligan: (6/245 in age group)—1:07:11




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follow us on twitter!

7/25/2015

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Hey folks! We're now on Twitter!
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preventing injury

7/25/2015

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The information below is available online through Dartmouth-Hitchcock Orthopedics.  Check out their site for more information. You may find that following these simple guidelines will prevent running injuries.

Ten Tips to Prevent Running Injuries

1. Improve and maintain your flexibility
  • Daily stretching is essential to improve and maintain flexibility, which in turn will help improve performance and prevent injuries. 
  • Stretching should be done after you warm up your muscles – usually about 10 minutes of warm up should be enough. 
  • Stretching should never be done in a hurry and should include all joints and extremities. Each stretch should be held in place for 30 seconds without bouncing. 
  • It is helpful to include sports specific dynamic exercises like high knee drills, skipping, bounding, arm circles, and cross body arm swings. 
2. Include strength training in your running program 
  • Strength training improves a runner’s body strength and overall athleticism. This in turn reduces muscular fatigue that leads to poor performance and injuries. Runners will benefit from a program of 2-3 strength training sessions per week. 
  • Strength training exercises should focus on all muscle groups including the trunk and upper and lower body. 
  • Weight lifting, plyometrics and hill running are all effective methods of increasing strength. 
  • Focus on improving strength in the offseason and pre-season and maintaining while in season. 
3. Stay hydrated and eat a well balanced diet 
  • Avoid heat exhaustion and dehydration by prehydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up. 
  • Take in 6-8 ounces of fluids every 15-20 minutes of exercise. 
  • Within two hours after exercise, re-hydrate with a pint (20-24 ounces) of fluid for every pound of weight lost during exercise. 
  • The best fluids to take before, during, and after exercise are a cooled 4-8% carbohydrate solution. 
4. Warm up and cool down before and after all runs and races 
  • Before practices and competitions it is important to warm up. The faster the workout or race, the longer the warm up needed. A warm up of 5-10 minutes helps to fl ush out lactic acid build-up in muscles and prevents delayed muscle soreness. 
5. Gradually increase your mileage and periodize your training schedule 
  • Good aerobic activity is the foundation of your running performance. The principle of progression and periodization means gradually preparing the body to handle workout stress. You slowly build up the amount of training you do along with bumping up the intensity. 
  • Periodization is the structure in a training program to progressively increase the training stress from cycle to cycle. 
  • The progression should not be a steady increase in volume and intensity, but instead should be a staircase progression with periods of reduced volume and intensity at certain times during a training period, season, or year. 
  • Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week. 
6. Cross-train and include rest days in your training schedule 
  • Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running. 
  • Including rest days in your training schedule allows your body to recover and adapt to a running workout. 
7. Talk with a running expert or coach to analyze your training program 
  • Overtraining, running injuries and poor performances are often the result of an ineffective training program. 
  • A good running coach can help you develop an appropriate training schedule to meet your running goals and prevent injury. 
8. Wear the correct type of running shoes based on your foot type and running style 
  • Not all running shoes are made alike. The type of shoe you need varies depending upon your foot type and style of running. A sports store that specializes in athletic footwear can you help you figure out what style might be best for you. 
  • Foot type is based upon the structure of your foot and the degree of pronation. Pronation is the normal inward rolling of your foot in running as your foot strikes the ground and transitions into pushing off. Abnormal pronation can lead to injuries. 
9. Have a formal gait analysis performed and use orthotics if recommended 
  • Poor foot biomechanics such as heel strike, excessive pronation, or a very rigid or very flexible foot arch can lead to inefficiency and injuries. 
  • Most runners can control these problems by carefully selecting the right shoe type or by seeing an expert that can analyze your running gait and make orthotic inserts specific to your foot structure. 
10. Have your running form evaluated by a running expert 
  • Better running economy and body awareness are achieved through developing an efficient and smooth running form. A smooth running form requires less energy and delays muscle fatigue. 
  • A person trained in running biomechanics can help detect flaws in your running form and show you how to correct them.
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great thursday evening

7/23/2015

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What  a great gathering this evening! Several new runners joined our gregarious group as we enjoyed the beautiful summer weather in Providence. We miss some of our regulars as many are currently away on vacation. Looking forward to more summer runs.  
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Best of luck this friday!

7/22/2015

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Several RI Frontrunners  (Brian, Danny, John B, Scott, and possibly Arthur) will be running the July 24 Blessing of the Fleet 10 Mile Race in Narragansett, RI. Let's wish them the best of luck and good weather!

http://narragansettlionsclub.com/sub_category_list.asp?category=16&title=Blessing+Road+Race

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Attaboy brian.

7/19/2015

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Let's hear it for Frontrunners Rhode Island founder Brian Patrick Mulligan, who won his division in today's Narragansett Bay Half Marathon. Here he is alongside a couple of ain't-half-bad runners Geoff Smith and Amby Burfoot, both Boston Marathon winners.

Attaboy Brian, but where's your Frontrunners singlet, eh?

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as good as it gets.

7/16/2015

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Summer. 
Sunshine. 
Good people. 
Good health.

It doesn't get much better than this folks.
Join us tonight on the Boulevard. 

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gimme more.

7/11/2015

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In addition to our Thursday night runs from the Boulevard, we've been talking about adding another get-together during the week—perhaps a combination yoga/cardio thing on another evening or the weekend. 

If you're interested, let us know!



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We're saving a spot for you.

7/9/2015

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A big, sloppy fronties welcome to newcomer Scott tonight—yet another kindred sprit to share our enjoyment of running. We hope you return, Scott!

It was great to welcome back Erik, Michael, Tim, David Steven and Renée tonight—you're on a roll folks, so keep coming. So good to have your friendly new faces among us on Thursday nights. 

Also, welcome back after a bit of a hiatus, Deirdre and Elana (and her uber cute pup, Tinker)—great to see you again. You always have a spot with us, so keep coming. 

See you next week everyone.

WELCOME, AND WELCOME BACK!

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"What Moves you?"

7/8/2015

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A nice little film about running. Anyone who sticks with it will tell you there's a lot of truth in this.
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some Frontfolks.

7/8/2015

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Not pictured are the many new folks who have joined us in recent weeks. Stick around to have your mug included on the blog!
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frontrunners rI

7/7/2015

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originally published in options magazine, june 2014

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It's 6pm on a Thursday night in Providence. A group of men and women are gathered at the north end of the Blackstone Boulevard path, trading warm greetings and chatting about the weather, the joys and pains of the week, and news of the day. They're doctors and college professors, social workers and house painters, postal carriers and librarians, civil liberties advocates and artists. Collectively, they form Frontrunners Rhode Island, a group of LGBTQ runners and walkers who gather every week to traverse a few miles of the Boulevard and neighboring streets, followed by dinner at a local restaurant. Depending on the season, they'll be either bundled up or wearing next to nothing. The club meets year-round, and its members share a dedication to fitness, good health and enduring friendship. On occasion, they're joined by gay-friendly folks who simply enjoy the camaraderie. Everyone's welcome.

International Frontrunners has chapters all over the world, but the first club began in San Francisco in 1974. Inspired by Patricia Nell Warren's The Front Runner - a controversial novel about a gay track coach and his openly gay protégé - the group has grown to include more than 100 chapters all over the world, from Providence to Paris. For many, the network of clubs means the assurance that, when traveling or moving to a new city, they'll likely find a cohort of LGBTQ runners (not all clubs can boast a walking contingent), forge new ties and be made to feel at home on unfamiliar turf. Clubs can be found in almost all major cities around the globe, and in many mid-sized towns like Providence.

Frontrunners Rhode Island was started in 1997 by mainstay local runners Brian Patrick Mulligan and Deirdre Bird, both of whom have for years placed high in regional races. The pace of the group varies, from a small number who regularly run five miles at a good clip along a beautiful route, following the Boulevard and River Road, to walkers and runners who prefer to stick to the path, covering two to four miles. Every year, the group runs the Cape Cod Marathon Relay, and they've placed well in the rankings, but not everyone is in it for the competition. Some just enjoy the chance to get fit with like-minded friends, whatever the pace.

Compared to juggernaut clubs like those in New York City, San Francisco and London, who number in the hundreds, the Rhode Island group (like its namesake) is small. In fact, it's the only Frontrunners group that uses a state name instead of that of its home city. The group wants to welcome into its ranks more LGBTQ people from the area, and is open to anyone interested in joining them for the weekly runs. From the large number of colleges and universities in the area, along with Rhode Island's energetic LGBTQ community, membership can surely broaden, and with it the circle of people who enjoy good company and fitness in Providence.

Becoming part of the group is easy. They have a Facebook page (FrontrunnersRhodeIsland) and they're linked from the International Frontrunners website (www.frontrunners.org), where you can find contact information. You can also stop by their table at the Rhode Island PrideFest every summer on the Providence Waterfront. But perhaps the simplest way to join them for a run or walk is to show up on any given Thursday at 6pm, where the Blackstone path meets Hope Street. Just look for the friendliest people around, ready to elevate heart rates with a little conversation thrown in for good measure.
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Pridefest rhode island

7/7/2015

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Trot off your turkey 5K, Barrington, RI

7/7/2015

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cape cod marathon photos

7/7/2015

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Every year Frontrunners Rhode Island enters at least one team in the Cape Cod Marathon Relay in Falmouth, MA. Since the race is close to Halloween, our Creative Director Brian designs costumes for the team—usually unique and always bizarre. We usually place among the top teams, despite the added baggage.
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