Flyers Coach Toby T Writes from Africa

Toby T

Dear Flyers,

A postcard from your coach.

As I sit in the warm sun basking on the equator, I hope many of you will be waking up this morning stiff in the muscles from a hard work out on Tuesday night under the guidance of my right hand man, Mr. Joe Y. To be honest I do not miss the cold of NYC and love the fact I am sitting outdoors in a T-shirt.

Flyers Blogmaster Dave K suggested I write a little just to tell you a bit about what I am doing over here, so here goes:


Sylvia Kibet
World Silver 5000m Daegu Track & Field 2011 Medallist
Gives a Young Runner Their First Pair of Running Shoes

Shoe4Africa is not about just shoes, and this was illustrated by the first project I did when I arrived here a week ago or so. Kibera is home to over a million people and said to be the second largest slum in the world. Before I left NYC, I went to IMAN Cosmetics to pick up bags of make-up.  We then took Siamanda C (who some of you met at the Holidays party) and a Kenyan model called Ajuma Nasenyana and met a group of women who are in a support group after some serious life roadblocks. The pictures are simply stunning, and the trip was a great success -- for myself, who did not really think about the transformation until I saw the women walk out of the center with their heads hoisted high, not only learning how to put on make up, but also from getting free kits (and these are women with zero funds).  AND a great success, too, for them to enjoy the special experience to get to meet Ajuma.

We did not rest there.  Next came a road trip on that very same day when we drove up to the Marakwet district of Kenya -- home to many, many of the fine runners -- including the home of 2011 World Silver medalist in the 10,000m, Sally Kipyego. Sally is a friend to Shoe4Africa and one of our Education Ambassadors.  We were thrilled when she made her first national team this summer, and we were so happy when she medalled quite unexpected.

Before heading on, we left our car in the garage since it had conked out, and took two big pickup trucks to visit the local wholesalers and buy lots of sacks of sugar and rice for a children's feeding program. The rough road was so bad we could no faster than about 5mph and got stuck a couple of times in muddy swamps. This is also the site where we will build another school and in fact that was the next project... Schools!

Janeth Jepkosgei is one the world's best 800m runners. I learned that she also was doing some great community work and so Shoe4Africa built a primary school in her name in the Nandi district. The project started earlier this year and now was the time to open the school before school begins next year in January. A lot of the top local athletes came to the school opening to pay their respects, but my favorite guest was the lady who brought Janeth there with her; Janeth's 100-years+ grandmother whose storied face looks like the map of the Andes. The Head of Athletics Kenya also came to the event, Isaiah Kiplagat. If you wish to see pictures/newsclips then please go to the SHOE4AFRICA Facebook page!

See what I mean about the organization being more than shoes?? Well part two will come soon... the next day we held a running race...

Happy New Year!
Toby T, NY Flyers Head Coach
CEO & Founder, Shoe4Africa
Vice President of Achilles International

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EVERYBODY'S DOING IT!



Richard B

It's election time for the NY Flyers! 

It's nearly time to vote for the 2012 Flyer Executive Board and 2011 Flyer of the Year.  


The Flyer Election Committee (Lloyd H, Ed A, Christine L) worked hard finding candidates to serve on the board in 2012. And we want your vote to count.



Ed A



Christine L





The time is coming where each Flyer will have to choose who will serve on the board. We must also decide who will win the Flyer of the Year award for 2011.

Now each of you has a job to do. You all must all get out and VOTE! It takes only a couple of minutes and can be done easily from your computer. The voting will start soon so look out for the announcement.

How does the Voting Process Work

Thanks to modern technology, our voting process is streamlined, efficient, and very secure. Each Flyer who has been a member of the club as of December 1st, 2011 will be issued a VOTING CONTROL NUMBER. This is a simple 6 digit set of characters made up of numerals and letters. You will simply enter your control number into the voting page and choose your candidates. Nothing could be simpler.

For the official start of the election, which begins on January 2nd, your voting control number will be e-mailed to you. If you don’t get the e-mail by that date or soon after, you can locate your control number in your Flyer Member Profile on the Flyer Website. Or, you can e-mail someone on the Election Committee and they will get you your unique control number.

This number is uniquely issued to you and you should keep this number secret. If you give out this number, then someone else will get your vote. Your control number can only be used once to cast a vote and cannot be used again. You will have until January 16th, 2002 before the polls close.

I highly encourage everyone to get out and cast a vote, even if you don’t know the people for whom you are voting. One voting option you have is “abstain.” This simply means that you don’t like the choices or cannot decide on who you like best. This is a vote in itself and it counts.

Flyer of the Year

In addition to voting for the Executive Board (President, Vice President, Secretary, Treasurer, and Member at Large), you also can vote for the Flyer of the Year (example below). This is a very important vote. Every year, the Executive Board chooses 4 or 5 Flyers. These are Flyers who, for the past few years have distinguished themselves by volunteering their efforts for the club in athletic, social and other activities. It is a very prestigious honor and only a handful of Flyers have ever won this award. I can say from personal experience how cherished it is to win this award.

Also, this is the only award in the New York Flyers that is decided upon only by the members of the club. It is a very real validation of your hard work and the admiration you have earned from your fellow teammates. This award is presented at the Annual Flyer Awards Gala, which will be on Saturday, February 4th. So, you don’t want to miss this party.

But this award can only be won if members get out and vote so we want everyone to vote!

-Richard B

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How West Ham United Got All Over the New York Flyers

Terence B

Many people ask me, What's that West Ham thing? And what's it doing in the New York Flyers newsletter, Website, etc.?

That West Ham thing is a weekly recounting of the fortunes of my football team, and we do say "we," as in "We played really well last week," as opposed to the American "The Giants are 4 and O with the puck on the third base of the end zone," or some such speak.

Fact: Did you know that according to Google search-engine optimization, four times as many visitors reach the New York Flyers Website by typing in West Ham United than they do by typing in New York Flyers. Incredible, and true.

So, how did it all come about?

Many years ago president Amy S of the Flyers (at the time she had a Volkswagon beetle that was named the Presimobile (little known fact)) had just assumed the Highest Office in the Land and could no longer compile the weekly newsletter (now fortnightly), too, which in those days, days before people actually slept with Blackberries, was all done by the wondrous technology called e-mail, which was in its infancy...it really wasn't long out of nappies, what you call diapers. So, she asked me if I'd have a go, so I did, on one proviso, a small chunk of it might be dedicated to my other true sporting love, the East London football (you know, you call it soccer) club called West Ham United, which I have supported through its downs and more downs since 1973...and as I write we just lost 1-0 to Southampton.

Initially, there was some confusion. I went down through the news, the results, the upcoming social activities, the bemused wailed, and then came across news of strange people called things like Yossi Benayoun, Marlon Harewood, Bobby Zamora and Dean Ashton. Are they Flyers I've never met? No, they were West Ham players, and you'd just reached the VIWHUI section, an acronym for Very Important West Ham United Information.

This is Marlon Harewood of Hammers Fame (of course)

Some Flyers ignored it completely, but slowly, others, a flowing flock of Flyers, went directly there and by reading between the lines and reading the lines actually learnt the secrets of Life and how to run faster. Some scurrilous bunnies that will remain nameless tried to have the section dismantled, saying, spuriously, that it had nothing to do with running. That's not true. On five occasions in the late 90s, when balls were pumped upfield in the great British hoof-it-and-follow-it technique that means we will never ever win the World Cup again, some West Ham players were witnessed actually running to get the ball before the opposition did. I cannot remember if they succeeded.

Then, for reasons still unfathomable to me but I think caused by an outpouring of sympathy connected with the English Mad Cow Disease epidemic, I was awarded Flyer of the Year in 2001, which I remain eternally proud of and grateful for, and so after that no one could take the VIWHUI away without seeming very mean. Very mean. And so it remains. The stats since we started it are encouraging it, despite us currently playing in the second-highest league, not the highest, that being the Premiership.

Games West Ham have played since VIWHUI started ... 422

Games West Ham have won since VIWHUI started ... 165

Games West Ham have drawn (tied)* since VIWHUI started ... 112

Games West Ham have lost since VIWHUI started ... 145**

Games West Ham have played since VIWHUI started in which Terry Baker scored ... 0

* I know this is a painful, confusing, almost treasonous idea to Americans, except for one crap year of ice hockey

** most of those I seem to remember were last year

I still get asked at races how West Ham are doing and where VIWHUI is, and there is an anecdote of another past president Ed A going to London only to be told by some tiresome irk that Americans do not know anything about the Beautiful Game, only for Ed to reply, yes, I do, Paolo di Canio (one of West Ham's greats and oft-mentioned in VIWHUI) and thus was bought a pint as the tiresome irk happened to be a Hammer, so VIWHUI has also down its bit speading World Peace, and by association that means you have, too. Hurrah!

Ed A Knows Much
About
Hammers and Beer

Today, you have to sort of seach for VIWHUI, but it is still there, still proud, on the font page of the the Flyers' Blog, which can be reached by clicking on the Club Communications link on the Home page.

Now I'll just go and update it.

Come on you Irons, as we say at West Ham. Come on you Flyers, read it!
 
-Terence B

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Happy Holiday Wishes

Stephanie P

The Flyers Social Committee finished 2011 with the annual Flyer’s holiday party on December 10th. (An auspicious date as it also happened to be the annual Santacon in NYC, but more about that later). The committee (Julie W, Sondra M, Stephanie P, Claudia O and Jennifer B) starting planning this event back in July (ok – it wasn’t all work; we met for a few happy hours after work on Fridays and planned while we sipped refreshing summer drinks).

Jennifer B, Sondra M, Stephanie P, Julie W, Claudia O

Our first challenge was to find a space big enough for Santa’s sleigh and reindeer, as well as a bunch of Flyers. Julie W suggested The Rockefeller University Faculty Club on York Ave and 66th Street. The Rockefeller University is a world-renowned center for research and graduate education in the biomedical sciences, chemistry, bioinformatics and physics. Founded in 1901 by John D. Rockefeller, the Rockefeller Institute for Medical Research was the country’s first institution devoted exclusively to biomedical research.

The club was perfect, it was large, had a regulation-sized pool table, lounge-like couches and chairs that were dispersed among the large space, as well as a stereo and bartenders!  Decorations setup by Claudia O and Sondra M put the room in a festive mood, and there was plenty of food, catered by FIGO New York. Drinks were supplied by the Rockefeller University, along with friendly bartenders. There was so much food that Flyers President Glen W was walking around with takeaway boxes for everyone to take the extra food home at the end of the evening. (I enjoyed more than a few brownies this week, thank you Flyers!)



Jennifer C, Dana M, Alex B, Urs W, Lori W, David D, Maria D

More than 115 Flyers attended the party. The 7-10 pm event went by very quickly, as Flyers entertained each other by discussing their fall marathon feats, setting targets for their winter races, and just hanging out, playing pool and relaxing. At one point during the evening, name tags were exchanged, and someone (no names mentioned Alan G) turned a bit schizophrenic.

Flyer Schizophrenic

Most of the group stayed past last call and as everyone left, they took home their holiday gift from the Flyers: a Flyers holiday mug for all seasons (don’t worry if you didn’t get one, there will be more given out at the Gala in February). 


MUGS!

But the party didn’t end at the Rockefeller Club.  More than a few Flyers took the party to O’Flanagans on 1^st Avenue and toasted in the holiday with a few Santas from the 2011 Santacon. If you want to know how late they stayed, you may want to contact Bob C, Lara K or Alan G.

Heather M, Christine L, Anne H, Drew G

Happy holidays everyone!

-Stephanie P.

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Healthy Holiday Eating for Runners

Reyna F

It is getting colder and we are putting fewer miles on our legs. And the party season has begun. So with fewer calories being expended and more calories to tempt us, how do we maintain our weight during the holiday season? As the holiday season approaches, you will be surrounded by foods high in fat, sugar and calories, and short on nutrition. Is it really possible to stay fit and healthy and enjoy the pleasures of holiday eating while maintaining your weight? Yes, it is possible. You can eat your cake while keeping your weight – it’s all about moderation and attitude. Be positive – don’t let your weight and food cravings control you. Consider these 10 tips for enjoying the holiday season.

1.  Don’t stop exercising. Schedule at least 30 minutes of exercise five days a week to help offset increased holiday eating. Put exercise into your schedule like you would an important meeting. And don’t miss this important meeting with yourself. Also, exercise time accumulates – two 15 minute workouts are equivalent to one 30 minute workout.

2. Don't skip meals. Starving yourself before a party increases the risk of overeating. In addition, the temptation to eat higher fat and higher calorie food choices intensifies if you are hungry. Before a party, eat a piece of fruit, a box of raisins, a small carton of non-fat or low-fat yogurt, or a string cheese so that you are not famished when you arrive at the party.


Speed Drill Skipping: YES
Skipping Meals: NO!

3. Eat fiber rich foods first.  This is so that you will feel full from "healthy foods" as opposed to refined starches that can cause a plummet in blood glucose (sugar) levels and turn into a never- ending hunger cycle. Examples of high-fiber foods are fruits, vegetables, beans, legumes and whole grains.

4. Offer veggies.  If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips and other food devoid of nutrients. Reduce the fat in holiday recipes. There are plenty of low-fat and low-calorie substitutes you can use as replacements that taste just as good as the original. Try using applesauce in place of oil in your favorite holiday breads or cookies; use egg substitutes in place of whole eggs; or try plain nonfat yogurt in place of sour cream. By replacing sour cream with yogurt you will save 40 grams of fat and 290 calories in one cup.

5. BYOF.  Offer to bring a “healthy” dish to holiday parties; that way you’ll know there will be something “safe” available when you bring your own food.

6. Eliminate or limit high-caloric beverages.  These beverages to be wary of include sodas, juices, smoothies, blended coffee drinks and alcohol. There are almost 150 calories in one 12-ounce can of soda or juice. Choose diet sodas or water that are calorie-free instead. Liquors, sweet wines and sweet mixed drinks contain approximately 150-450 calories per glass. If you choose to drink, select wine or lite beer, and use non-alcoholic mixers such as water, seltzer and diet soda. Limit your intake to one or two alcoholic drinks per occasion. Before your first alcoholic drink, sip on a glass of water or seltzer. Do the same after your first drink. This will slow down how much you drink. And remember that alcohol increases appetite and lowers inhibitions. So the more you drink, the more you eat. Another vicious cycle.

7. Eat smart.  At the meal, enjoy the roasted salmon, chicken, turkey without the skin and cranberry sauce, which are naturally low in fat and calories, and eat less of the gravy and stuffing. Select only one dessert.

8. Lose the leftovers.  If you are hosting a party, send the leftovers home with your guests.

9. Eat slower – you will consume less and feel full and satisfied at the same time.

10. Plan on NOT dieting after the New Year. Anticipation of food restrictions sets you up for binge-type eating over the holidays. Besides, restrictive diets don’t work in the long run. They increase anxiety, depression, food preoccupation, binge eating, loss of lean body mass versus fat, and makes weight re-gain more likely.

Although food is a big part of the holiday season, it doesn’t have to be the focus. Focus more on spending time with family and friends in addition to the tastes of holiday foods.

And remember, overeating for one day will not cause you to gain weight. It takes days of overeating. If you over-indulge at a holiday meal, put it behind you and focus on returning to prior healthy eating habits the next day without guilt. Have smaller portions of all of your favorite foods and, remember, moderation is the key.

Happy Holidays!

-Reyna F, MS, RD, CSSD, CPT
Nutrition and Exercise Consulting
http://www.reynafranco.com/

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How To Choose A Coach

I recently read The New Yorker piece entitled “Personal Best - Top athletes and singers have coaches: Should you?” The article's author, Atul Gawande, nicely describes the purpose and general characteristics of a coach and gives examples of where and how coaches are used. He experiments on using a coach in his work as a surgeon (I highly recommend reading the entire article). It immediately had me reflecting on my experiences on both sides of the athlete/coach relationship. The benefits of a running coach are tremendous, however, selecting the right coaching model or particular coach is not trivial.

Coaching Models

There are a number of different models on utilization of coaching services. One method that just about all athletes have experienced at one time or another is the Group Coaching dynamic. This consists of one coach who works with a team of athletes. This works well if you are looking for a group atmosphere, structured workouts that apply to all and are looking for occasional feedback. It is difficult for the coach to give individualized attention on a regular basis (this is dependent on the size of the group) so therefore the onus is on the athlete to ask for specific assistance. Group coaching is geared towards the self-sufficient athlete or the athlete needing minimal assistance.

On the other end of the spectrum, there is One-on-One Coaching. This is generally comprised of a personalized plan tailored to your goal race(s), regular feedback and adjustment to your plan as needed and allows for unlimited contact with the coach. Athletes that are looking to fine tune their training or are in need of basic skill development would benefit from a one-on-one coach.

For those not sure about the one-on-one coaching, there are a number of hybrid models which I’ll lump into a category called Tailored Plan Coaching. This type of coaching generally consists of a one time contact with a coach either live, phone, or email and results in a tailored plan for your goal race or a comprehensive season plan. This is geared for the self-sufficient athlete that is looking for a training plan without regular feedback or adjustments. This type of coaching is useful if you are ‘trying out’ a coach to see if it’s a good fit.

What to Look for in a Coach

The search for a running coach should not be taken lightly. Since you will most likely be paying for the services, it’s important to ensure you are getting exactly what you need. Here are some key points to consider when making your coaching selection:

• Check credentials. Check the background and ask for references. Experience is important and should have a bigger emphasis than performance in the sport. The fastest runner doesn’t always make the best coach.

• Ensure matching philosophies. Ask questions about your coach’s training style and be sure it meets your needs. Review a sample plan and understand how intensity, volume and recovery are addressed. Is heart rate, pace and/or mileage used? How is the training plan delivered – is it a web-based program? Inquire as to how the coach is informed of new training techniques.

• Set expectations. Bring both qualitative and quantitative goals to the coach so he/she knows what you are looking for. Find out how many other athletes are being coached to ensure your plan will get the focus it deserves.

• Match personalities. Interactions with your coach should be open, honest and clear. It’s important look for qualities that will allow you to build a trusting relationship with the person.

Regardless of the coaching model selected, once you have committed to a plan, follow the plan to the best of your ability. This sounds easy, but in fact, many deviate from the plan or second guess their coach and adjust the plan. If you have doubts, ask questions until you are satisfied. You are paying for expert advice, so make the best of it!

Resources For Selecting Coaches and Traning Plans

Organizations:

• NY Flyers Speedwork Classes
• NY Flyer's Marathon Training Program
• Road Runner's Club of America.  Including for a list of RRCA Certified Coaches in NYS.
• USA Track and Field.  Including Registry of Approved Coaches.

Articles:

• Meet the New Boss
• Should You Hire a Running Coach?
• I'm Keeping My Coach, but You May Not Need One

On-Line Training Plans:

• Runner's World Marathon Training Plan
• Hal Higdon's Marathon Training Guide

-Vicky T

Blogmaster's Note:  Vicky T is one of several NY Flyers who are RCRA Certified Coaches.  She also is a Registered Nurse, USATF Level 1 Certified Coach, USA Cycling Level 3 Certified Coach, Triathlete, Runner, and Health Consultant.  To contact Vicky, click here.  If you're a member of the NY Flyers who offers coaching services and you would like to identify yourself, please to do so in the Comments section of this post. 

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VOLUNTEERING FOR THE FLYERS AND THE FLYER EXECUTIVE BOARD



Richard B

What Does it Take?

Ever wonder what it takes to make the largest running team in New York (a.k.a. The NY Flyers) function?  It takes wonderfully helpful volunteers just like you.  We’ve all enjoyed the Flyer parties, training programs, group runs and more.  Behind every one of these events are motivated Flyer volunteers spending a few hours making the event happen.  And behind each Flyer volunteer is the Flyer Executive Board supporting them in their efforts.  As someone who has been volunteering for the Flyers for my 14 years and served on the Flyer Executive Board as Member at Large, I can tell you that I find the consistent achievement and personal fulfillment intoxicating.  It is also one of the best forms of social networking with fellow members.

Flyers Volunteering at the Palisades Long Training Run



Shira Z and Adam H at Flyers Central Park Clean-Up Event

So, How Do I Become a Volunteer?

Think about the kind of work you enjoy. Are you more interested in social events? Are you an expert in technology, legal or finance? Are you a creative writer? There is always a place where you can contribute. Just approach the Flyer Executive Board and see where help is needed. And maybe you are interested in management. In that case, serving on the Flyer Executive Board can be quite fulfilling.

Flyers Leading the NYRR Marathon Long Training Run

What About Serving the Flyer Executive Board?

Serving on the Executive Board is a great way to give back to the club. Click here for a list of Executive Board members, and other Flyer volunteer positions.  The Executive Board allows members to take a leadership role with the Flyers and to help shape its direction and standing in the running community. There is no better place to make a huge impact on the success of the Flyers than on the Exec Board. If you have some organizational skills and some time to spend helping the club, then you are qualified. Don’t worry about too many details of the club’s 22 year history that you may not know. There is an Advisory Board and many long-time volunteers who are there to help with any details on how the club has worked in the past.

Flyers on an Organized TGIF Boat Cruise

How Can I Get on the Flyer Exec Board?

The only way to get onto the Flyer Exec Board is to be elected. Early in the month of December, an election committee is formed to organize members who want to serve on the board. If you’re reading this blog entry now in early December, then now is the time. Click here for the election page and nominate yourself or someone else for office. The Flyer election committee members will give you all the details you need. Flyers can nominate other Flyers or they nominate themselves for one of the 5 officer positions:

• President
• Vice President
• Treasurer
• Secretary
• Member at Large.

You should talk to the existing officers or past officers to better understand the roles. Once you are a candidate for a position, there is an election process that lasts a few weeks. Members of the club are given the opportunity to vote on the candidates, and the candidate with the most votes is chosen to serve on the Executive Board.

So, What Next?

Every year, we attract so many new members of the Flyers who love the camaraderie and social aspects of running. They know that the Flyers are the epitome of socializing and having fun in the running community. I love seeing all these new faces every year at events. I hope many of you will step up and take a leadership role in the Flyers.

Richard B.

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Anti-Inflammatory Foods: The Perfect Remedy for Runners

Reyna F

As runners, we are all too familiar with aches, pains, pesky injuries and ailments. Whether it is tendinitis, shin splints, muscle strain, runner’s knee or just tightness, pain is sometimes a negative side-effect of physical activity and exercise. To alleviate aches and inflammation many of us resort to non-steroidal anti-inflammatory drugs (NSAIDs) before or after we exercise. But consuming nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, is not the smartest option. In fact, dietary options can provide the healthiest way to alleviate inflammation and pain.

Why Avoid Anti-Inflammatory Drugs?

Many believe that taking drugs to ease pain and decrease inflammation will help them push their bodies in training and cure any swelling/pain they are feeling. Anti-inflammatories can actually harm performance for a variety of reasons. These drugs can conceal warning signs, leaving a runner unsure if they are completely healed or if the medicine is just covering the pain. Those runners who do not depend on NSAIDs are more in-tuned with their body and training; they are able to adjust their conditioning based on how their body truly feels. Additionally, chronic use of ibuprofen can increase oxidative stress, giving the kidney more work as it breaks down byproducts from the drugs. Runners taking NSAIDs also should be aware that consumption before performance can result in electrolyte imbalances which may hinder performance.

Anti-Inflammatory Foods

A nutritious diet high in foods and beverages filled with anti-inflammatory components can affect the body and performance in both the short and long term. Anti-inflammatory foods can aide during sport, and promote recovery from strains, sprains, cuts, swelling or chronic muscle and joint soreness.

How do you use food to reduce pain? First off, instead of popping ibuprofen to conceal running related pain, increase your consumption of healthy fats; “good” fats known as Omega-3 fatty acids are needed to sustain a healthy body.

Omega-3’s are important because they decrease the inflammatory response in the body. They also protect the movement of soft tissues and ensure proper blood circulation; all of these processes are essential for optimal performance. For instance, flax seeds act as an anti-inflammatory for muscle tissue while providing antioxidants that help prevent injury and soften tissue during movement. Chia seeds, grapeseed oil, walnuts, almonds, pumpkin seeds, anchovies, flax seeds, bluefish, mackerel, blue fin tuna, and salmon are all awesome sources of Omega-3s. Salmon is also high in protein, and as a result, it helps repair the body after being in an inflamed state.

Eat Chia Seeds!

Consuming certain proteins in the right amount also can have an anti-inflammatory effect on those athletes injured or in pain. Protein is needed to build and repair -- processes essential for healing inflamed muscles and tendons. Go for baked fish, lean meats and legumes. Try to have fatty fish, such as salmon, about twice per week.

 
Various herbs also have an anti-inflammatory effect, helping to decrease pain and increase the recovery rate. Herbs such as basil, oregano, rosemary, tumeric and ginger are perfect examples. You can increase your consumption by adding these flavor enhancers to a variety of delicious dishes. Ginger root is a “power” anti-inflamatory. It contains the special compound, ghergol, and research suggests that it can significantly reduce muscle pain. Enjoy pickled ginger with your sushi or dash powdered ginger on some cooked carrots.

We can’t forget fruits and veggies, which are filled with anti-inflammatory properties. For instance, queretin is an anti-inflamatory found in parsley, kale, broccoli, apples and onion. Papaya contains papain, which is a protein digesting enzyme that helps reduce inflammation. Pineapples include an enzyme that helps athletes heal from injuries. This enzyme also alleviates indigestion, pain from trauma and other types of swelling. Other potent vegetables and fruit are blueberries, broccoli, sweet potatoes, spinach, mushrooms, goji berries, and strawberries.

Some beverages can also have an anti-inflammatory effect -- the most important one being water. Water not only prevents dehydration; it can accelerate recovery during injury rehabilitation. Water promotes healing of chronic joint and back pain. Keep in mind that water is very important for many reasons. We need it to regulate body temperature, transport nutrients and oxygen, take away waste, and remove toxins from the liver and kidney. Water also dissolves vitamins and minerals and cushions the body from injury. Without sufficient water, athletes can be prone to injury and not recovery at an optimal rate.

Other beverages that have an anti-inflammatory effect are – apple juice, grava juice, noni juice and pomegranate juice. Teas are also great for decreasing inflammation. Black, white and green tea are filled with antioxidants and polyphenol. As a result, they may diminish inflammation. Green tea is filled with the antioxidant, epigallocatechin (EGCG). Studies suggest that EGCG may not only reduce muscle damage, but also improve endurance and increase fat burn during exercise.

Foods and Drinks to Avoid

Not only are there foods to enjoy, but there are pro-inflammatory foods and drinks to avoid. Be aware that consuming beverages high in sugar, such as soft drinks, can actually promote inflammation in the body and cause pain and injury to linger. As for alcoholic beverages, inflammation can either be heightened or surpressed. You see, low to moderate intake of alcoholic beverages can reduce inflammation, but excessive alcohol consumption can increase inflammation and prolong the healing process from injury.

Limit consumption of foods high in omega-6 fatty acids such soybean, corn, and sunflower oils. Processed foods that use these oils are salad dressings and mayonnaise. Also be wary of trans fat and hydrogenated fat found in processed foods, baked goods and margarine. Reduce the consumption of pro-inflammatory foods such as fried foods, processed meat, meats high in fat, sugar, charred foods, partially hydrogenated oils, sodium, MSG and foods cooked at high temperatures.


Olive Oil Instead of Soybean, Corn and Sunflower Oils

Have a Healthy Eating Plan

A balanced, nutritious diet can easily incorporate foods with anti-inflammatory effects. This healthy eating plan will help reduce pain, decrease inflammation and assist in muscle and tissue repair. Look for ways to incorporate some of the anti-inflammatory foods into your daily eating routine and decrease consumption of those foods that may excite inflammation.  Eat well and keep on running!!

- Reyna F, MS, RD, CSSD, CPT
Nutrition and Exercise Consulting
http://www.reynafranco.com/

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One Man's Marathon: A True Story

Steven L

Friends - it's finally over and I thought the best way to describe what went on this past Sunday should be a Jack Bauer-like recap. So much evolved I wasn't sure what to leave out.

Saturday, November 5th, 9:00 pm (Mount Kisco, NY) - I am busy getting organized and cutting off the sleeves of my Race to Stop MS T-shirt because there is no chance I am going to miss a Hans and Franz moment in front of 2 million spectators.

Sunday, November 6th, 5:40 am (Mount Kisco, NY) - I finished my bagel and peanut butter breakfast and I have popped my first 2 Imodium of the day. There will be no Greta Weitz moments for me today. I am dressed and ready to drive to the bus when the first crisis arises -- I cannot find my car keys. Sheepishly I woke Jill and told her my dilemma. After commenting "this is so typical of you" she said "don't worry, I'll drive you to the bus." Although time was now short I did have to patiently wait for Jill to brush her teeth before we left for the bus. All I wanted to say was "why do you have to brush your teeth in order to drive me three miles to the bus?" I am pacing, I am stressing and I am desperately trying to keep my mouth shut.

8:10 am (somewhere in Staten Island, NY) - After taking a route through New Jersey to get to Staten Island the bus gets caught up in a massive traffic jam. Some runners jump off the bus at the first opportunity. My 3 new bus friends and I decide to stick it out a little longer to see if the traffic will clear. After about 10 minutes more we decide the situation is getting worse so we ask the bus driver to let us off. Unfortunately he is now in the left lane and he refuses to open the door for safety reasons. At this point the remaining 7 or 8 runners are all screaming at the driver and insisting that he open the door. Finally when one of the female runners starts to cry -- that was the lubricant we needed. The doors swing open, we all bolt off and we started our trek to Fort Wadsworth (the initial staging area). I am not relaxed.

9:00 am ( Fort Wadsworth, Staten Island, NY) - I arrive at the staging area where the runners with green numbers assemble. It is incredibly well organized and somewhat serene. There are UPS trucks lined up taking your numbered bag, and Dunkin Donuts is serving bagels and coffee. It's a little like Ellis Island, however, given the number of languages being spoken. I pop two more Imodium and wait to be called to the corral.

9:30 am (Fort Wadsworth, Staten Island, NY) - The Wave 2 runners, of which I am one, are herded into a fenced-in corral adjacent to the Verrazano Bridge. I feel like a caged animal waiting to get slaughtered by the 26.2 miles ahead of me. We are stuck in this corral for more than 40 minutes but we do hear repetitive announcements that urinating on the bridge is unsanitary (really now) and may result in your disqualification. My plan was to run with the 4 hour Timex pace group and also with one of my running buddies, AJ. Regrettably in the mass of running humanity I can't find either of them. I am totally on my own. My anxiety level is peaking.

9:45 am (Verrazano Bridge, Staten Island, NY) - The gates open and the Wave 2 Green Corral runners make their way to the lower level of the Verrazano Bridge. As we are assembling, I realize that I have to pee for what is probably the 10th time this morning. Anticipating this, I carried with me onto the bridge an open mouth plastic quart container. The loudspeaker starts to play God Bless America and I make my move. I found a spot between 2 buses parked on the bridge, lowered my shorts and tried to do what should have come naturally. Well, talk about performance anxiety. We were already up to "through the night with the light from above" before things started flowing. By the time we were at "my home sweet home" the deed was done and I was ready to go. The gun went off, everyone cheered and I headed off into the abyss. About half way over the bridge a woman named Jill, who is from Pittsburgh, who I met in the corrals says hello. She was an experienced marathoner and she too said she is trying to break 4 hours. This was the guardian angel I needed. I start calling her JFP. She laughs and we start running together.

10:40 am (Mile 6, 4th Avenue, Brooklyn, NY) - JFP is telling me her life story which includes the fact that her husband, who she is in the process of divorcing, has some horrible auto-immune disease (not ALS but something else I can't remember) and that she is a breast cancer survivor. All this is a little depressing and more information than I needed but she was all I had. The crowds were incredible, the weather was perfect and I was feeling strong so some sad life commentary was not going to bring me down.

11:25 am (Mile 11, Bedford Avenue, Brooklyn, NY) - A young woman tapped me on the back and said "thank you for running to support a cure for MS." She told me that she has MS and that she became an endurance athlete to keep her body strong. In a moment of weakness, I sensed my eyes swelling up with tears as she put her headphones back on and took off into the pack. I was super stoked and incredibly touched.

12:10 pm (Mile 15, Queensboro Bridge , Queens, NY) - This is where the race really begins as the runners have to climb the long and steep embankment of the lower level of the bridge in eerie silence. In order to pump myself up and to break the monotony of the sound of the pounding feet I decided to yell out "we are strong people!", "we are rocking this!" and also "look away from the walkers!" The runners near me cheered -- not sure how the walkers felt -- but after all, they were already walking.

12:30 pm (Mile 17, 75th Street and 1st Avenue, Manhattan) - The electricity from the crowds on 1st Avenue and my elation that the Queensboro Bridge is past is invigorating. JFP is desperately looking for her BF who told her that he was going to look for her on east side of 1st Avenue in the 70s. A huge out-of-towner mistake. This was simply not working for me. I thanked her and wished her luck and moved on alone.

12:50 pm (nearing Mile 19, 113th Street and 1st Avenue, Manhattan) - I am excited to finally see my enormous and enthusiastic cheering section in East Harlem . My wife Jill made one of the best signs on the course that I could clearly see from blocks away. My friend, Kenny D, who we nicknamed El Bloomito for his Mayor Bloomberg-like Spanish prowess he employed on our trip to Barcelona, had the funniest sign on the course -- "Steve L - Runno Like El Windo." I cracked up. I am feeling good and running strong.

1:00 pm (nearing Mile 20, Willis Avenue Bridge, Manhattan) - I am about 90 seconds behind schedule when I decide to pick up the pace. Almost immediately I get a painful stitch in my right side. The wheels are starting to come off. 3:59 is in serious jeopardy.

1:08 pm (nearing Mile 21, 138th Street, Bronx, NY) - I am passing the police station that was prominent in the movie, Fort Apache-The Bronx. The pain from the side stitch is starting to subside but I realize that my entire lower body is now aching. I pull out from my shorts 2 Advil gel caps wrapped in tin foil. My fine motor skills are not great on a good day - after 21 miles of running they are probably the equivalent of a relatively uncoordinated 3-year-old. It takes me three blocks to unwrap the tin foil and get my hands on the Advil. I pop the first one in my mouth and I almost choke swallowing it. For the next pill I decide I will accumulate as much saliva in my mouth as I can and then swallow the pill. After a couple of minutes and with the Advil juice starting to leak from the capsule I decide it is just not worth it and I spit the pill onto the street. I have capitulated on my 3:59 goal and I have moved on to Plan B - 4:14.

1:30 pm (Mile 23, 100th Street and 5th Avenue, Manhattan) - This is the Waterloo or graveyard of the race. Starting at 110th Street on 5th Avenue there is a moderate but relentless incline that lasts for an entire mile. Having past my cheering section again at 113th Street and 5th Avenue I told them that "everything f…ing hurts." This hill only exacerbated the pain. This time I watched in horror as runner after runner broke down and began walking or simply collapsed. There was no sarcasm emanating from my mouth this time around. The course is humbling me.

1:41 pm (Mile 24 - East Drive, Central Park, Manhattan) - I have entered Central Park at Engineer's Gate and I have only 2.2 miles to go. I have run these miles scores of times so I know exactly what to expect. Out of nowhere both my quadriceps start to severely cramp. These are not the type of cramps that you can just rub and they will go away -- these are the potential lock down and collapse type cramps. I am like WTF - this cannot be happening. I thought about collapsing or going to the medical tent for fluids and a massage. That seemed weak and lame. I told myself, after all, it was my idea to run a marathon and this is what happens so deal with it. Instead I begged and pleaded with my body not to fail me now. A "DNF" next to my name was not an option. I prayed to God.

2:15 pm (Mile 26 - Columbus Circle, Manhattan) - Somehow (it must be my clean living) my quads never locked down on me and all I have is 800 meters to go. The band is playing Born to Run and at this stage even if I collapse I can crawl to the finish. I had this elaborate Jersey Shore-ish finish line dance I wanted to do but that was before my body broke down on me. I have no desire to screw around.

2:18 pm (Mile 26.2 - Across from Tavern on the Green - Central Park, New York) - My eyes well up for the second time as I cross the finish line with no fanfare. My watch says 4:11. I never walked. I am so f….ing relieved it is over. I immediately think of a victorious but beaten and bloody Apollo Creed telling Rocky Balboa in Rocky I -- "there ain't going to be no rematch." The finishers are more catatonic than jubilant as they walk to get their medals and their bags that they left at the staging area 6 hours earlier. I get my bag and immediately call in for a Jets score. They are up 13-0. All is good.

3:15 pm (Amor Cubano, 113th Street and 3rd Avenue) - My post-race party is rocking and I am a celebrity when I walk in the door. I immediately put down a chilled tequila shot with a Corona chaser. I couldn't be happier. Jill and my friends congratulate me as I continue to put down multiple more shots. The bartender wants to take pictures with me. The Jets win. The perfect ending to a pretty adventurous and eventful day.

* * * * * * * * * * * *

Since beginning the process back in June I have run 500+ miles in all types of conditions in order to survive this race. I raised almost $4,000 for MS and I met an incredible number of truly awesome people along the way including some very dedicated coaches who somehow convinced a bunch of novice runners that they can do this. Even though the race was more difficult than I could have imagined I would not trade the entire experience for anything. Thank you to all of my supporters for your tremendous support in so many ways.

-Steven L

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Why A Flyers Food Drive Fundraiser?

The NY Flyers has launched its 4th Anuual Flyers Food Drive Fundraiser for the NYC Food Bank.  Although I've had absolutely nothing to do with creating or maintaining the Food Drive initiative aside from donating my dollars along with so many other Flyers, I'd like to share some reasons why I think this is a wonderful Flyers initiative, and to encourage Flyers to consider donating via the Flyers website link.  If you'd like to share addititional reasons for why you like the Food Drive Fundraiser, please do so in the comments section of this blog entry.  And if you'd like to share your dollars by donating via the Flyers Food Drive Fundraiser, please do so, too!

Volunteerism.  The Flyers are largely about running.  The Flyers also are about friendship, camaraderie and volunteerism, including through organized activities.  Those latter aspects are even written into our by-laws.  Page 1, Article II, if you're curious.  I hope everyone participates by donating via the Food Drive.  For those who'd rather not, I'm not here to say that you should, as I hope you may instead consider many other opportunities to fully express your friendship, camaraderie, and volunteerism with the Flyers.

Community.  Flyers like to take initiative to serve other members of the club, and the larger community within which we exist as an organization.  From singing holiday songs with hospital patients after the Toys for Tots Run, to pulling weeds at Central Park, to providing shoes for people in need, and much much more.  The Annual Flyers Food Drive Fundraiser is yet another popular club initiative through which Flyers give back to the broader community.

Leadership.  Many people are good at suggesting things that other people should do (who'd like to do my laundry, please?).  Fewer folks, perhaps, may seem quite as good at taking ownership over seeing an iniative through from conception to fruition.  When Flyers propose good ideas, take initiative and demonstrate leadership by pursuing and ensuring the completion of wortwhile activities such as the Food Drive Fundraiser, this strengthens the club, builds team spirit, and demonstrates the gargantuan goodness that exists within the Flyers.

Worthy Cause.   There are many worthy causes, and certainly addressing hunger is one of them.  Hunger in New York City is in a dire situation.  There are 3 million New Yorkers who experience difficulty affording food — an astounding number and one that continues to increase as the donated food supply drops to an all-time low and food costs continue to rise. The Food Bank of New York City procures and distributes food to a network of approximately 1,000 community-based member programs citywide, helping to provide 400,000 free meals per day for New Yorkers in need including at food pantries, soup kitchens, kids' cafes, and senior programs.   

Popularity.  There are many different popular Flyer initiatives, just like there are many different popular Flyers :)  From the Three-Bridges Marathon Long-Run through three boroughs, to the fascinating Bridges and Arches trot through Central Park, many Flyers would be disappointed if their favorite initiatives were to disappear.  And many Flyers have requested that the Flyers continue to sponsor the Food Donation Drive.  The Flyers are fortunate that there are those within our midst willing to devote their effort and caring to organize and promote the drive each year, helping to keep this popular effort in place.

Why Collect Money but Not Food?  The inaugural Flyers food drive included a food collection component.  Besides this being a labor intensive activity, we have learned that food banks prefer to receive the dollars. See this link to a NY Times article to read about why.  In brief, the monetary donations are preferable because the Food Bank of NYC and its community-based member organizations can leverage the dollars, benefit from econmies of scale, and have the flexibility to use the funds for the most pressing needs.

Please click here to learn more about the NY Flyers Food Donation Drive.  Please click here to donate.

And if you choose not to click or donate, please know that this piece isn't intended to guilt-trip you.  The Flyers offer plenty of opportunities for many different types of involvement, and you surely will find what appeals to you if you haven't already.

-Dave K

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Dear to My Heart: NYC Marathon Takes on New Meaning with MTP

Coach Kari
(with Coach Todd in Background)

Up until this past Sunday, the 2005 NYC Marathon has always had the most meaning to me personally. It was the year I completed my first marathon and the day when my love for the sport of running began.  Okay, maybe not immediately after the race, but within a few hours. I remember looking at my mom as she began walking down the stairs into the subway post race as if she had just lost her mind and I remember sitting in the back of my car eating a full bag of cornbread from The Corner Bakery on the Upper East Side.

Of all the marathons I have run to date, I still have the most memories from NYC. I remember feeling like my world was over at the base of the Queensboro Bridge just to hear the roar of Manhattan once I finally made it over, screaming into my step-sister’s camera at mile 18 “I’M DYING” and faking my way through seeing my family at mile 23 just to begin my “I’ll walk/run at that tree” game through the park. I remember most the moment I finished and realized I had just found strength in myself I never knew existed.

Well, on Nov 6, 2011, it was the strength and sheer determination I witnessed in my friends and the NY Flyers Marahon Training Program (MTP) athletes that has made the 2011 NYC Marathon not only the most memorable but the most dear to my heart. This is the first year I cheered as a coach, which was distinctly unlike my experience any year before. Coach is a title I didn’t always know I wanted or deserved, but over the past 19 weeks in working with the amazing athletes of the NY Flyers MTP it has become a title I strive every day to live up to.

As I was leaving my apartment on race morning I had to stop for a moment to check the weather and make sure my favorite Flyer workout accessory wasn’t needed…my umbrella. It was then that I realized it was the PERFECT race day, it was the kind of day that PR’s get set – slightly cloudy with highs in the mid- to upper-50s. Wow, if anyone earned a perfect race day it was the NY Flyers MTP group who ran grueling speed workouts week after week in the rain.


So Many Rainy Runs for MTP that They Became a Blur

Coach Evelyn, Coach Todd and I decided to meet in Brooklyn and head over to mile 10 to watch the first wave of runners come through before trucking back into Manhattan and stationing ourselves at the corner where you enter 5th Avenue, just past mile 22. I saw a handful of MTP athletes at mile 10 – Bill H, Allison B, Coach Will, Mona S, plus more, and of course they all looked GREAT! At that point I think everyone was out too fast…blame it on the excitement and the weather since I knew it was not that they just weren’t following the race plan :)

Then on to Manhattan…. I have always said that mile 22 is where is the race begins as in it’s where it gets tough so I thought my very loud voice could be of good use at this point. The first Flyer I saw fly by was Bill H. I can’t miss his lean, tall build anywhere and he was working hard for that awesome 3:26 finish time. I got so excited in fact that I found myself with my hand over my mouth after screaming out for him to “#$%!ing fight for it!!” I had better stick to words like “great,” “strong” and plain ole “fight” to spare the children around me.


Bill H
Looking  #$%!ing  Strong!

Of course my $3.00 app had failed me and drained my phone so at this point my eyes were glued to the road awaiting who I thought would be the next runner. Dave S came next and looked strong, well on his way to finishing his first marathon in 3:21 – holy smokes! The next stream of runners were fast and furious and with each one I became more and more excited and emotional. Now I always say when the going gets tough in a race you should SMILE…easier said than done, but every Flyer I saw along the course did just that and it was so awesome to see. If you didn’t see me let’s just say I was intensely into this race, so much in fact I had a reporter ask me to do an interview about spectating the marathon and I looked at her and said “I’m watching for my athletes…no time!”


Another One of My Kids
-Bob C-
Complete with Smile :)

We all go into races with goals and expectations and when it all falls into place we end up just where we wanted to be and many of our Flyers did that just that. Sometimes the day isn’t perfect but we fight to the finish and that medal is our proof of our battle (well sometimes it’s our toes, feet, legs and other blistered/chafed areas). The marathon is a humbling distance and sometimes it wins and other days you win… it is just that challenge and uncertainty that seems to keep me coming back for more.

I was so proud watching so many of our MTP Flyers run the 2011 NYC Marathon, and it gives me great honor to be able to associate myself with this group. Congrats to all our runners…you guys are absolute ROCKSTARS in my book! Till next year…

- Kari S, NY Flyers MTP Coach, Coachkarismith@gmail.com

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