Front Runners & Walkers FL eBlast - August 2018 - Club News, Events and Information
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Beat the Heat During Summer Workouts - 4 Hacks

...Studies show that working out in the heat kicks up the intensity of your workouts, making them even more effective. So, before you head out for your next sweat session, here are some simple ways to stay strong—and cool—out there:
  1. Hello, Hydration - Prep your body well before your workout by sipping 16 ounces of water 90 minutes before exercise. And when you’re out there? Shoot to drink 3-6 ounces every 15-20 minutes during your workout. Beat the Heat Hack: Freeze your water bottles before heading out in the heat. That way, your liquids will stay cold no matter how hot it gets out there.
  2. Get in Gear - Leave the cotton clothes in your dresser drawer. Instead, opt for light-colored gear made with a more breathable material. Beat the Heat Hack: Stash your hat in the freezer for about an hour before you head out for a cold jolt that’ll help lower your body temp from the get-go.
  3. Start Cold - By starting off with a lower core temperature, you’ll be able to endure the high temps for a more sustained amount of time. Beat the Heat Hack: Start and end your workout at a pool or a lake. Take a dip before and afterwards for instant relief on either end.
  4. Seek the Shade - The wisest time to exercise is in the mornings and evenings, when the sun’s not at full strength, or look for shady spots: tree-lined paths, between buildings, etc. Beat the Heat Hack: Be mindful of the way the wind’s blowing. Head out with a tailwind on your way out—and into the headwind on your way back. That way, you’ll be cooled off by the breeze 
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Join/Renew Today

Get all these great benefits:
  • Complementary Club Shirt
  • Members Only/Discounted Socials
  • Retail Gear Discounts
  • Race/Event Discounts
  • Dining Discounts Coming soon
  • and Health & Camaraderie of course...

August Social

Rapids Water Park
Club Outing

Sat, Aug 25th 9:00am

By Aaron Hope, Social Coordinator

Once again this year we will meet to spend the day at Florida's largest water park with 30 attractions and we've invited the Night Runners WPB to join us. You are encouraged to carpool with us as there is a parking fee. Meet us at the Pride Center at 9AM.  Paid FRWFL Members may purchase their discounted tickets for $27 at one of our run/walks or click the button below to purchase online.Those purchasing discount tickets will need to pick up their tickets at the run/walk on Wed, Aug 22nd or at the car-pool rendezvous. Non-Members are welcome to join us and may purchase their tickets at the park for approximately $47.99 or online here.
WE ARE SEEKING MEMBERS WITH AN SUV TO DRIVE. Those who volunteer will have their parking and fuel reimbursed. Please contact Aaron with questions.

Member Discounted Tickets
Race/Walk Incentive Program

Do you want a gift certificate for $100, $50 or $25 to buy new gear?
Our incentive program is being expanded to both running and walking members for the second half of the year. For the runners, you'll again receive entries based on distance (1 for 5k or under, 2 for 10k to a 5k, 3 for anything over a 10k) as well as performance (1 additional point for placing in your age group, 2 for an age group win, and 4 for an overall top 3 finish). For walkers, submit steps or miles at the end of each month. Walkers will receive 1 entry for every 5 miles or 10,000 steps. You may participate as either a walker or a runner, but not both, please no swimming or biking distances. Running events are officially timed races with published results. Walking events can be at any time or pace. Event starts July 1, and continues until the Holiday Social. At that time a random weighted lottery (based on your total number of entries) will occur for gift certificates in the amount of $100, $50, and $25 in both categories. Submit your races or mileage to
If you need assistance enabling the pedometer on your Android or iOS phone please see club president, Eric Runyan. 
Need to contact a fellow member? Like to find our what discounts are available to members for races and gear? Check out our new Members Only Area at
Email Eric or speak to a board member for the login username and password.
Save the Date
Running Season Kick-Off 
Pizza/Pool Party  &
Club Meeting

 Sat, Sept 22nd
Coco & Barry's
Training Corner

Kick your workouts up a notch!

Birch Park/Ft Laud Beach
Tue, 8/7 @ 6PM
Meet at the Entrance to Park & Ocean on A1A (Look for the green flags)

Interval (speed) training at Birch Park. Pay to Park on A1A. We'll run into the park ($2/person) for our workout. After the workout, we'll cool off in the ocean and drink beer. Be prompt; the sun sets at 8:03PM. Bring a towel.

Core Training - Post Run
Sat, 8/11 @ 8:30AM
Wed, 8/22 @ 8PM

5-10 min core exercise session after our Satureday & Wednesday run/walk. Bring a towel or mat!

Questions or Comments? Email us.

Race or Walk

Upcoming Events

By Jorge "Coco" Goytizolo, Race Coordinator & Barry Roby, Asst RC
See our "Members Only" area for our discounts.

Saturday, August 4th
Boynton Beach, FL
Corbra 5K

Sunday, August 5th
Hollywood, FL
Back to School Dash

Saturday, Sept 9-10
Hollywood FL
Runner's Depot Fire Hero 5K Run/Walk

Saturday Oct, 6th
Downtown Miami, FL
Dragons Zombies Skulls Run Miami

Marathon training season is here!
San Antonio Marathon - Join us!
Sunday, December 2nd

You most likely already know about the great marathons we have here in south Florida. But if you're looking for something a bit more adventurous, consider joining long time members and experienced marathoners Barry Roby and Nick Alvarado at the San Antonio Marathon in December. The club is not organizing anything officially, so your travel arrangements are all on your own. The suggested travel itinerary is Thursday to Monday, with race day on Sunday. The race starts and finishes in beautiful downtown San Antonio, so consider lodging downtown along the scenic riverwalk.

Any Questions? Email Coco and Barry

Dining Schedule

By Tim Taylor, Dining Coordinator
Due to member feedback we are shifting Agave to Sundays to open up some Wednesdays for other venues.  We are still trying to frequent those who give us discounts at least twice a month.  
In August we are trying a new place - Bowlicious.   I hope you’ll like their offerings and the variety they will provide to our usual venue rotations. I welcome your feedback.

Need FRWFL Stuff?

Like an extra club shirt or tank top? Buy it in our Square Market
Purchase FRWFL logo Hats, Shirts, Coffee Mugs, etc from our Cafe Press Site

Coming Soon to a Run/Walk near you!

Board News

Upcoming Mtg &
Open Positions

The Board will be meeting on August 23rd at 6:30PM. Please send your suggestions or feedback via the button below or speak to a Board Member. Or consider joining the Board. There are a few positions that are truly in need of being filled:
  • Webmaster
  • Pride Center Liaison
  • Co-Social Chair
  • Social Media Coordinator
  • Walking Coordinator
Remember, we welcome your feedback. Feel free to email Eric Runyan, club President or call 954-903-4383 with your thoughts. You may also click the button below to offer anonymous or signed feedback.
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See all our July Beach Party Photos
Click on any pic to enter the Gallery
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