Every year is different, but here are some things that we usually receive as part of Fred’s Team and Team Mark. We will update you as time goes on with this year’s specifics.
Available Now
Coaches - We can email questions to the coaches any time and they are great with advice and getting back to you. Training plans are designed for the masses and everyone is different, so if you feel like your training plan does not fit, you are right, it doesn’t. You need to constantly tweak it to suit you and a coach can help.
Training Tips and workout schedules - Go to the Fred’s Team Portal and download or read the many tips in your dashboard.
Fundraising templates and email services. Checkout the templates in the portal and get your first email out soon.
Other. You don’t know if you don’t ask. Ask me any question and I will help facilitate your answer.
When our team hits 50% of its goal
When we hit 50% of our goal we will get our team shirts. When you signed up you asked for a tank top or short sleeve in your size and we all get a long sleeve as well. They are orange and have a Fred’s Team logo in white on the front and “Imagine a World Without Cancer” on the back. In the past we have had the race shirts delivered to one place where we add your name on the top front and TEAM MARK below the logo. You will love it when people shout your name and/or Go Fred’s Team / Go Team Mark.
Race Week
When we hit 100% of our goal we are invited into the Fred’s Team Tent at the start village. We expect to easily pass this again this year and in case of bad weather the heated tent with food and beverage and private porto-Johns are very welcome.
Friday
We usually meet on Friday at 4pm at the Javits Convention Center as a team to pick up our packets with race bibs and info on bag drop and other important things. We then go into the expo and visit the Fred’s Team booth and get our passes for the tent and take pictures.
Saturday
Fred’s Team Lunch. They will give us assigned times to go to MSK Hospital for a lunch and get a chance to visit the facility that is benefitting from our efforts and meet some of the doctors, nurses and patients we are supporting. We will also hear motivational speeches about the charity and tips about the race.
Sunday - Race Day
Team Photo in Times Square. Usually at 5:00am we gather near 47th St and Broadway for one big team photo and then get on the Fred’s Team Charter Busses that take us to the start village.
Team Busses. There are other busses and ferries that will get you there, but I think the Fred’s Team bus is the best way to go. The Fred’s Team buses leave right by the photo area on 47th between 7th and 8th at 6:00am.
Fred’s Team Finish Tent and Guides. After you finish the race and get your medal and poncho a Fred’s Team volunteer will direct you to the Fred’s Team finish tent where you will be able to rest and recuperate and eat and drink and get any minor attention you need. Instead of following the herd another mile to 86th St. you get a detour to 72nd St where you will be delivered your bag check and meet up with other Fred’s Team runners.
Team Mark dinner post race. We reserved the Arte Cafe at 106 W 73rd St at Columbus Ave. We will all meet there around 6pm and relax with the team and have dinner and drinks.
What do I need to do now?
Book your travel and accommodations in NY for the race weekend. I live only an hour away, but I get a hotel room for Friday, Saturday and Sunday each year. This year I booked the Arthouse Hotel on 77th & Broadway. It is near the finish line and the Arte Cafe so I can take a shower after the race / before dinner. It is also easy to get to the buses on 47th and Broadway from there, short subway ride or Uber or walkable if somehow everything else breaks down. I have never had a problem with Uber or Subway options.
Send a fundraising email. I usually send an email to my core list of about 100 people and raised about $2,000 in the first couple weeks. Use the templates, ask us for advice and send a personal email with a link to your donation page to your closest friends and relatives and watch the donations start to come in. I will send examples in another email.
Get into a training groove. You should start to get into the habit of training 6 days a week and resting for one. I didn’t say run 6 days a week, but do some training 6 days a week and get into a routine. Block out at least an hour a day and try to run at least 3 days a week. One slow run of 30 minutes at heartrate zone 2. One speed run. Find a track and run just the stratighaways 100 yards/meters as fast as you can and then walk the turns and repeat as many times as you can keep it up or 10 times. And one long run on the weekends. Start with as little as you need to and then increase it weekly, but not by more than 10% a week and do your long run at heartrate zone 2. More to come on that. The other days you should cross train. Yoga, spin, swim, gym, cardio, etc. Find something fun. If you are not having fun, you are probably overdoing it.
Make sure you have good running shoes. Go to a running store and get fitted properly and find shoes that feel good for you. Take your time. Try on a bunch. Use their treadmill. Consider 2 pair and alternate between workouts, especially if they are wet. Let them dry out. Stuff them with newspaper.
Eat right, sleep right. Recovery is where you gain endurance and speed. Your workouts tear down muscle fibers. Sleep and proper nutrition repairs them and makes them stronger than before. Bad sleep or bad nutrition negates your training. More on that.
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