When: Every Wednesday at 7:30 p.m. (run leaves at 7:37 abouts).
Distance: A single figure 8 lap of Prospect Park, ~4.6139 miles.Optional Distance Sub-group: 3 miles or less if that's helpful (please let Run Leaders know).
Today's Direction: Right as you face the park at startup.
Pace: Welcome to all. Fun.
AQI: We're monitoring Air Quality Index here and have been asked to not run if the local index exceeds 125.
Just in case you'd like to explore, here's a pretty QR Code for Week #19:
Towards the end of Week #19 Notes (below "The Mantra"TM) there are links to all the WFR weekly topics.
TL;DR: To go forward... push back without reaching in front.
This focus definitely helps prevent injury and goes well with mid to forefoot strike methods of running. This article sums it up well: "[B]ending the knee upon foot strike reduces heel strike potential during running whereby heel striking increases deceleration and intracompartmental pressures of the lower leg."
Key is to land on a bent knee with your leg almost right under your hips
WRONG Better (though still heel-landing :-( )
Bending the knee when you land really lessens the impact on everything and decreases your chance of injury. Especially a good piece of advice for barefoot running.
These stick figures remain the best way to illustrate if you don't bend your knee:
If you bend your knee while running, especially while landing, you can stay much smoother (with less Head Bob too):
Hit with your heels and you stress your knee, possibly leading to conditions such as Patellofemoral Stress Syndrome.
Patellofemoral Stress Syndrome, or anterior knee pain and runner’s knee, is the most common running injury. This can be caused by overstriding, which is when a runner is running too far in front of his or her center of gravity and reaching out with the lead leg -- straightening the forward leg to reach forward with the foot or lower leg.
If you need to lengthen your stride (especially if you're tall), lengthen your stride behind you, which has a side-effect benefit of triggering "Passive Stride Recovery" (no peeking, that WFR is in a few weeks).
Bubbles in the pictures are individually linked to the most recent notes. They are now no longer pictures (hooray), they're auto-generated scalable vector drawings.
Topics are related to each other. Some more or less directly than others. Bubble Diagrams (e.g. this week's topic bubble diagram) illustrate how they are related. Bubbles nearest the top are more directly related to this week's topic. The path to the top illustrates a chain of related topics. Topic bubbles are expanded once in their highest position (most closely related to this week's topic) and are colored blue (or colored black if this is a topic's only appearance). Duplicated bubbles are colored green, which is no less important than a blue colored bubble at the same vertical distance from the root.
Lines that join topic bubbles have been colored. Blue connecting lines illustrate a child topic (lower) supported by its parent topic (upper... think waterfall). Purple connecting lines illustrate the child topic supporting its parent topic. Black connecting lines indicate bi-directional (mutual) topic support. Lightly colored connecting lines indicate topics that are pulled out of the way, as the level they occupy is too crowded. One day 3D (AV) will allow us to walk through bubble diagrams (like tinkling mobiles hanging from your ceilings) and currently lightly-connected bubbles will just be viewable at a different angle (by spinning the view) and not colored differently. One Day... ahhh... One Day.
📢 ANNOUNCEMENTS 📢
Wednesday Night Road Run (WNRR) is looking for additional run leaders. WNRR starts at 7:30 PM at McCarren and is generally 4-6 miles with paces from 7:30-10:30mm. Email Run Coordinators at training at northbrooklynrunners.org with your conversational pace and a brief intro by EOD, Saturday, 05/02 (oops).
Run the NYC marathon with a non-complimentary bib from NBR! Thanks to our wonderful NBR members who volunteered at the mile 12 water table at last year’s NYC marathon, the club received 5 team spots for non-complimentary guaranteed entry into this year’s marathon! Apply by May 1: https://forms.gle/4tSsW35mKHvx62AK7
We’re looking for volunteers! Volunteer at the JP Morgan Corporate Challenge May 28 at 5PM! Signup: https://shorturl.at/4tZUR
Heads up that NYRR races in July-Sept are opening up May 5 (Member+) and May 7 (general)! You can queue before the 12PM registration window opens.
What races are you running? Let us know here!
📱Join Heylo ✅
NBR moved to a new communication platform that’s purpose-built for running clubs.
Heylo makes it easy to find weekly runs, see upcoming races and events, stay on top of club announcements and socials, and chat with your teammates—all in one place.The transition was completed February 1, 2026 so please be sure to sign up using this link.
📢 Weekly Daddy Joke 📢
Spring is here. I got so excited I wet my plants.
