Warren Street Social and Athletic Club

ING NYC Marathon TEAM BUS:

YOU MUST E-MAIL RICK IF YOU WOULD LIKE A RIDE ON THE TEAM BUS: wssac1@yahoo.com SPACE IS LIMITED!! Depart 7:30AM SHARP (arrive early (7:15am), the bus won't wait for you!) from Rick’s Place (459 Hudson St., Apt #1B, (at Barrow St.) 212-807-7422. Cost = $ 30 (CASH ONLY).

BAGGAGE: We will be using the NYRR baggage options.

LOCAL PREFERRED START: ANNOUNCED) BELOW SEE THIS YEAR'S STANDARDS & INFO.)

There will be two ways of qualifying into the Local Competitive program. To be accepted into this program, runners must have run a qualifying time in the half-marathon or marathon in their respective age groups between January 1, 2011 and October 2012. The final submission date for local competitive athletes from team head coach (Rick ) is ASAP, (cut off date October 12, 2011). Please note that due to the limited space, only the first 400 runners that meet the qualifications will be accepted into the Local Competitive Program.

NYRR will verify times based on the following criteria:

Women Marathon Half Marathon

18-34 3:16 1:35

35-39 3:22 1:38

40-44 3:30 1:41

45-49 3:40 1:46

50-54 3:48 1:49

55-59 3:56 1:52

60+ 4:06 1:57

Rick Pascarella will collect and submit the information to avoid the same person being submitted multiple times. Lists can be emailed to wssac1@yahoo.com. Please fill out all of the information in its entirety. The following information is requested.

· First & Last Name

· Team Name and Code: ( WS -Warren Street Social & Athletic Club)

· E-mail address

· Age on race day

· Marathon Entry number

· Qualifying Time and year

Website where your results can be found (if applicable). If possible, please hyperlink the link.

Athletes who have been approved by NYRR to participate in the local competitive start program will be notified via-email. More information will be provided in mid-October to the athletes invited to participate in this program.

1) Prior to race day:

Number pick-up at Expo – Runners should enter the runner registration/bib-pickup queue according to the bib number that will appear on their runner registration card. At bib-pickup runners will NOT receive a physical bib but will receive a packet which will include instructions directing them to the registration solutions desk where they will receive a green bib that will grant them entry to the Local Competitive start corral and amenities on race day.

On race day:

Please report to the Local Competitive area within Ft. Wadsworth. The corral will be closing promptly at 9:05 a.m. Runners will then be brought to the first corral of the Green Start-Wave 1. The race will begin at 9:40 a.m.

2) All WS runners should be running in a WS uniform.

3) All new people who did not put Warren Street down on their marathon application must make sure they have that changed. You can do this by doing so on your registration card & or by going to the trouble desk after the number pickup at the expo, this is very important to our team. If you have any questions please feel free to e-mail Rick: wssac1@yahoo.com

TEAM BUS:

NO BAGGAGE: NYRR WILL NOT TRANSPORT ANY baggage from the start to finish, see nyrr web site for details. nyrr.org

WISE WORDS FROM THE Rick:

2011 MARATHON BEST WISHES!

Once again the one and only NYC Marathon is upon us. Best wishes to all. Remember to run a smart race and don’t beat yourself. Listed are a few reminders for all.

1) Do your long runs in the shoes you’re planning to wear in the race. It’s better to wear a shoe with a little more support and padding than you would normally for a short race ( no racing flats).

2) Don’t eat or drink anything that you don’t usually have before the race; that includes the day and night before.

3) Get lots of sleep Friday night before the Sunday race. It’s sometimes hard to sleep Saturday night.

4) Sex before a race is fine, it may even help you to fall asleep (refer to items #2 & #3).

5) Your last long run should be no later than Oct 31st. If you’re not ready by then, another long run won’t help and may hurt. Go to the starting line healthy and rested, even if not in the best possible condition.

6) Pay attention to the weather, make a realistic assessment of your goal under said conditions. If it’s hot, humid, and/or sunny, be smart and go out at a slower pace, hydrate before and all throughout the race; don’t wait until you’re thirsty.

7) Run your own race. Don’t try to make up for a slow start all at once; stick to your planned race pace and as you get to the later stages of the race, 20 miles or so, push it if you feel strong. Remember most of marathons are won and lost in the final 10k.

8) Be proud you run for the very best team in the area. If you wear your Warren Street singlet or shirt, people all along the course will cheer for you and tell you how well you and your teammates are doing. This will help if the going gets tough!

Rick Pascarella