NY Flyers History 1995 - 2000

Richard G. aka Papa Bear

The years 1995 – 2000 were developmental for the team. The elections in late 1992 inaugurated the foundations of the present team: the election of officers, the adoption of by-laws, and the establishment of the inclusive nature of its membership. But the five years after the end of the terms of the originally elected offices was no less important, in that the continual rising to leadership positions of newer members became almost a tradition.

I’ve singled out the elected officers in each of these years to illustrate the gradual maturing of the team. This is not to say the many, many appointed positions on the team, such as captains, social organizers or advisors were less important, but realistically, almost all decisions tend to devolve from the officers – with a good bit of traditions thrown in.

I am indebted to the availability of a complete set of newsletters from this era (together with my slightly more fallible memory) for much of the information. I have also tried to use photos from the times being related, which meant going back to many hard-copy photographs (remember those?) and scanning them in.

I’ve also stressed the communications aspects of the club’s history, while only mentioning a few key events. In doing so, I may have slighted the social scene or the athletic accomplishments to some extent, but you can’t do everything in one blog posting, and since communications is my thing, that’s how this posting came out.

And for those things I may have gotten a little wrong, and to those folks I may have omitted – my apologies.

1995

President: Amanda N, Vice President: Allison C, Secretary: Heidi C. Treasurer, Kathleen N, Member-at-Large: Ed S.


Amanda, Allison, Ed with Heidi, and Kathleen

With the exception of Kathleen, the new slate of officers for 1995 had joined after the founders’ era (basically 1989 – 1992) or at least they overlapped that era only slightly. I can remember Mandy and Heidi both asking me after the 1995 election “What are we supposed to do now?” (or words to that effect). Yes, Jerry, the membership chair, and later Ed O., the elections chair, were there to help, but still the new officers were now on their own to steer the ship. I recall Heidi especially getting up to steam quickly and revamping the Newsletter and setting the standard for getting the message out to the team in a fun and efficient manner.

Heidi consolidated the Bulletin and Newsletter and produced a lively monthly product. She started "FootNotes," a column of social happenings. She also introduced her delightful cartoons, which we have enjoyed off and on for nearly 15 years. She published the first Member Profile, of Muriel M, in the October issue. That issue also gave a moving response to a tragedy that occurred in the Park shortly before. It’s tough reading, but it pays to remember the past, both the good and the bad (see articles on the front page in the box on page 5): October 1995 Newsletter

1996

President: Julie G, Vice President: Tim D, Secretary: Leslie D, Treasurer: Ken M, Member-at-Large: Sandy A.


Julie, Tim, Ken and Sandy (Leslie not shown)

When Ed O., the elections chair, sent Julie a letter (yes, they used U.S. Mail in those days) about being nominated for club president, she had been a member for less than a year. She said “Sure”. And what a president she became. She was active, amiable, was later voted Flyer of the Year (for 1998) and subsequently was elected to the NYRRC board of directors. It seemed that whenever something had to be done, Julie would say “Sure!”

On the newsletter front, Leslie continued the good work Heidi had begun, and introduced the column "Captain's Corner." She also managed to recruit Francine A as the FootNotes Editor, a position Francine has ably filled off and on (mostly on) to the present day.

I also recall that Francine started collecting email addresses in late 1995 and started sending out tidbits of news to the then small group of email-connected Flyers. Then on June 12, 1996, I received an email sent out by VP Tim D. (Sorry Francine, I lost your 1995 emails). There were 40 names on the distribution list. The subject was the Shelter Island 10K which took place the previous Sunday. Thus started the weekly email which has continued in several formats to the present biweekly version.


In 1996, the Boston Athletic Association celebrated the hundredth running of the Boston Marathon with great ceremony and a record 38,708 entrants, a record for any marathon at that time. It was also the first major race to use timing chips, and anyone around before 1996 knows that was a HUGE change. The Flyers sent 45 runners to the race, which might be an all time record. For a glimpse of the Flyers activities, see the following flashback (including a slideshow): Flashback to 1996 – the 100th Boston Marathon



Flyers at Boston waiting for the bus



1997

President: Sandy A, Vice President: Jonathan B, Secretary: Tim D, Treasurer: Ken M, Member-at-Large: Julie G



Sandy, Jonathan, Tim, Ken and Julie

A great deal of movement took place during Sandy’s term, particularly on the communications front. She was also relatively new to the team, having been elected Member-at-Large a little over a year after joining the club, and then became president the next year. She has remained very active to this day, now serving on the Advisory Committee.

Tim produced a very professional looking newsletter in a folded booklet format. Interestingly, email addresses appeared for the first time with the names of the clubs officers in the Newsletter.

On the internet front, in February, http://www.columbla.edu/-ae21 became the Flyer web site (on Ariella E.'s account at Columbia University where she was a grad student) and Chris M was listed as Webmaster. In July, David H took over as Webmaster and in August, the web site was moved to http://www.nyflyers.org/, where it remains today. It was said at the time that the Flyers had a web site before the NYRRC. Maybe it’s true.

And in August of 1997, for the first time a team of 12 Flyers went to Oregon and ran in the Hood to Coast Relay. A complete report of the Flyers first Hood to Coast Relay written by each of the 12 runners appeared in the Newsletter and also on its own web page. That web page has moved a few times, but the report is still there – check it out: The Flyers at the 1997 Hood to Coast Relay.

The 1997 Hood to Coast Team



1998

President: Jonathan B, Vice President: Peter B, Secretary: Julie H, Treasurer: Ken M, Member-at-Large: Ed A


Jonathan, Peter, Julie, Ken and Ed

Jonathan B and Tim K founded the Flyers in July 1989. After the election of new officers in October 1992, they both took a fairly low profile, in part to give the newly elected officers some “breathing room.” But in the mid 1990s — 6 or 7 years later — Jonathan started getting engaged again with the Flyers in a leadership role. In the July 1996 issue of the Newsletter, Jonathan wrote "THE GENESIS OF THE NEW YORK FLYERS" which is as worth while to read today as it was 15 years ago. Here is a quote:

"Tim and I had discovered that many clubs only lent themselves to fast, competitive runners, while shutting out average and slow runners. Our focus was then to create a club that would "promote the average runner", while still at the same time welcoming slow and fast runners. That evening, we joined the New York Harriers at a local establishment called "Kinsale" that still exists on the Upper East Side … Tim started to get very serious and focused about the function and structure of a more purposeful running club. … As the Guinness pints continued to evaporate, we were slowly able to put together a solid, strong, philosophical foundation … Tim and I quickly spread the word and a week later we had our first meeting with seven new members, who were nicknamed "The Magnificent Seven". The meeting was held in The New York Road Runners' Library … Probably, the funniest statement we made that evening was "That some day we might grow to twenty or even thirty members!”

I highly recommend that you read the whole thing: Genesis of the NY Flyers

The next year Jonathan was elected Vice President, and then in 1998 he was elected for the first of two terms as President.

In my opinion, Jonathan was a visionary and hard working president who instituted a number of important functions, and more importantly institutionalized some functions that had been carried on previously on an ad hoc basis. His one hope that was not realized was to update the NY Flyers by-laws. But to his credit, that was a very daunting task. When I think of the effort that was taken, nearly 10 years later to finally accomplish that job, I think of Jonathan and give him credit for the vision he had.

Although newsletters as far back as Heidi's in 1995 had included art work and line drawings, to Julie H goes the honor of publishing the first NY Flyers Newsletter photo — of Cliff H, Terry B and Kenny L at the 1998 Brooklyn Half — in the April 1998 issue.

And Jonathan’s hand can be seen in the March 1998 issue — a new appointed position, "Political Action Chair" (Julie G) was listed, and in the April 1998 issue, also under appointed positions, the "Advisory Committee" (consisting of Jerry F, Alex G, Laura L and Ed O) was first listed.



Advisory Committee: Jerry, Laura, Alex and Ed



1999

President: Jonathan B, Vice President: Amy S, Secretary: Sara D, Treasurer: Ken M, Member-at-Large: Ed A.
 

Jonathan, Amy, Sara, Ken, and Ed

Jonathan was the first elected president since Jerry F to serve two terms. Knowing Jonathan, I think he felt he just had too many ideas to get implemented in a single year.

By the way, did you notice Ken was elected Treasurer no less than 4 years in a row! That’s a record. Thanks Ken for those years of (mostly unappreciated) work.

The new secretary, Sara D, began her two-year stint as "Editrix" of the newsletter. The style was lively and intelligent, and she went on to win national honors from the RRCA for best newsletter for a medium-sized club.

In December, Barry B was named the new Webmaster, which was also when the newsletter began to appear on the NY Flyers web site (in full color) and became available as a download instead of a monochrome paper version to be mailed out.

And so by the start of the new millennium, the club had come of age in the electronic era. And by the end of the year 2000, the last piece of the puzzle — the elections of officers — also moved to the electronic age. But that’s a story for the next chapter!

Richard G.

Blogmaster's Note: Richard G. (aka Papa Bear) joined the club in February 1991, was secretary on the first elected board (1993 and 1994) and has been active in many capacities since that time.  -Dave K.

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No Sleep Till Brooklyn…

Bo K.

I had just come back a couple of weeks ago from a trip to South Africa where I attended a friend’s wedding and went on safari, then walked the red carpet at the Tribeca Film Festival, and now needed to get back into serious training mode for the Brooklyn Half Marathon.  I felt sluggish from all the travel.

The torrential downpours throughout the week in New York did little to discourage the excitement that I and my running mates had for running the Brooklyn Half last Saturday.  I didn’t know the course very well, other than having done the Prospect Park Cherry Tree 10 Miler relay with Elle G. and Lara K. in February.  That race was all a blur, but since we placed 7th overall in the female team category (epic girls!) I thought “how bad could that hill really be compared to Central Park’s Harlem Hill?”

Bad.  Really bad.

Derek R. and I took a cab from downtown the morning of the race, and just as we got into Brooklyn, Derek realized that he didn’t have his bib.  Oh well, there was nothing he could do about it and we’d have to figure it out when we got there (he did get another bib).  We ran into some other Flyers, wished everyone luck and then headed to our respective corrals.

It started off as a misty and chilly morning, but just before we started the race, the sun peaked out and smoothed away the mist and clouds.  I was hoping for a good start in the green corral but I was realistic; there were a lot of people and it was going to be crowded and insanely hot.

The starting horn blared and we were off!  Somehow, the start of this race and the start of the NYC Half Marathon in March, were different.  Maybe it was because the elites lead the pack in the former, and that benchmark and excitement trickled down to us.  Also, I’m not a big fan of looping each other around the same course.


And They're Off and Racing!

The second mile of the course included the dreaded hill.  It certainly didn’t feel bad at the beginning of the race but the second loop around was a bit trying.  I was averaging splits in the mid-sevens and that was a bit fast for me.  I slowed it down during the second loop around, but by then the sun had come out in full force and the temperature was in the mid-70s.  It felt brutally hot with humidity at 90%.

Racing Uphill and Through the Humidity

By the time we headed out of the park onto Ocean Parkway there was no breeze at all.  Sunshine beating down met pure concrete.  We were melting!  On top of that, there was just a sprinkling of folks here and there to cheer us on.  Incredible.  I think that’s why most of us enjoy races in NYC – the sheer energy, adrenaline and support of runners, non-runners, and even the tourists.  Everyone gets into it, and that’s why the NYC Marathon is the marathon to beat, hands down.

Funny, but post-race, I spoke to fellow Flyers and other runners, and we all were thinking the same thing around mile 9 – could we just take a cab to the finish?!  Unfortunately, I was cramping in both my left and right calves every time I sped up, so I had to pull back.  Annoyingly, my left knee also was bothering me as well.  

However, I was competing and there was no way I was going to let it go.  Besides, having rowed crew, run track and played on the tennis team, I know it is all mental when things get tough.  I had to channel the inner cheetah in me.  Yes, I had just seen them in the wild, and I pictured them running in front of me :)



Flyers Stephanie P. and Sondra M.
Churn Up the "Sarcastic" Ramp

Finally, the 11 and 12 mile markers came into sight.  Just a bit further…oh, but then there was that “sarcastic” ramp right near the end.  Luckily, Richard B. was there taking photos and that gave me extra encouragement.  And then, finally, I could see the sweetest finish line on the Coney Island boardwalk!  I was home…

Post-Race Playtime for Declan O, Ed A, and Elle G

But all work and no play makes Bo (and the rest of the Flyers) a dull girl.  So post-race, it was off to the beach to get a pedicure (read dipping your feet in the ocean and exfoliating on the sand), Peggy O’Neill's for some serious hydration (beer on tap), a champion’s lunch (burgers and dogs) at Nathan’s Famous, just because, and then a visit to Beer Island to hang with the rest of the Flyers gang.

Bo K, Jessica R and Elle G

The conditions were tough that day and some teammates pulled off PR’s (great job Jessica R, Elle G and Christine L!) while others didn’t have such a good race day (me included).  A friend of mine ran the race in 1:12, which is just insane!  However, learning from your mistakes, and knowing what works and what doesn’t work for you, is part of being a true competitor.  See you in 2012, Brooklyn.

Congratulations to everyone who ran the Brooklyn Half under such tough conditions!!  It was a fun race and a fun day on the beach.

Bo K.

Blogmaster's Note: Special thanks to Richard B for organizing the Flyers Brooklyn Half bus service once again!  He and Pat D arrived at the UES and UWS pickup locations especially early to make sure that everyone who registered got a seat, and everyone who was running late got a wake-up call.  And, thanks, too, to Julie W, who with Sondra M organized the  Post-Brooklyn Half Coney Island Adventure!  -Dave K.

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Interesting Races in Interesting Places: Journey to Mumbai

Scott C

Welcome to Mumbai

I arrived in Mumbai, India one day earlier than scheduled after Air India agreed to reschedule my flight, as yet another heavy snowfall was forecast for NYC. After a 14-hour flight I landed in New Delhi, changed planes and arrived in Mumbai at nine o’clock at night. Getting into a taxi, my first images of Mumbai were seeing many cars, motorbikes and taxi rickshaws all relentlessly honking their horns and constantly jockeying for an opening in an ever-present display of aggressive driving that made traffic in NYC seem orderly and filled with etiquette. The air was both sweet and smoky from small fires lit by those who lived on the roadside trying to keep warm in the cool Mumbai winter evening. Stray dogs were all about, with the occasional cow or oxen standing idle within inches of the traffic, though seemingly oblivious to the constant noise. The images of poverty and congestion that I had imagined were suddenly quite real. After nearly twenty hours of traveling more than halfway around the world, I was now in India a country that has always held my fascination and my curiosity.

Scott C (center in shorts) in Mumbai, India

My road to arriving in Mumbai in the middle of January began three years ago when I accepted a coaching position for a relatively young charity called Lend-A-Hand India (LAHI).  LAHI was founded in 2003 by Raj Gilda and his wife Sunanda Mane, who moved to NYC from Mumbai to attend school in the early nineties. Though they are based on NYC’s upper west side, they spend a great deal of time traveling back and forth to develop and oversee LAHI’s operations. Raj recently decided the time was right to take a huge risk as he left Citigroup in NYC after a decade of employment to devote his life full-time to engineer the next phase of the development of LAHI and its growth.

There are 36 million unemployed people in India. Of these, 24 million live in villages and a substantial number leave for cities in search of jobs. One of the reasons for unemployment among youth is the significant disconnect between the school education and the skills needed in the job market.

Lend-A-Hand India’s program innovation spurs entrepreneurship and creates jobs by making life and practical job skills training universally available in the government aided high schools, primarily in rural India. Currently covering 10,000 young girls and boys from three states in India.  They take the philosophy of "learning by doing" and "work ethics and culture" to rural populations and assimilate them with the ongoing economic change in India.

With the proliferation of various charities worldwide that have directed their fundraising efforts through individuals who are attracted towards a particular cause and raise funding for that cause through training for a marathon, a half marathon or a triathlon, LAHI has established its Run For A Dream program that offers those wishing to train for popular races such as the NYC marathon the opportunity to raise money and in exchange provide both online and in person training, a racing singlet, cap and t-shirt, social opportunities such as happy hours, a chocolate festival, nutritional lectures, shopping opportunities and more.

While the NYC marathon remains a popular event, LAHI also has expanded its race selections which now include the NYC Half Marathon, the Hamptons Marathon, and most recently the Mumbai Marathon.

After three years of success and increasing growth in the Run For A Dream program, Raj and Sunanda invited me to come to India to see first-hand the work they have created, to run the Mumbai Marathon, to visit some of the schools where LAHI offers Project Swadheen (meaning self-motivated), which provides vocational training and career guidance to young boys and girls from urban and rural communities in pre-identified trades.

The Mumbai Marathon

My goal in traveling to India was to enjoy the Mumbai Marathon and travel to and visit these rural schools where I would talk about and teach running and the relationship to running and learning skill sets, and also put on races among the kids 14-16 years of age.

With three days to acclimate to the inevitable jet lag and a 10.5 hour time difference between NYC and India as well as the heat of Mumbai, I awoke at 3 AM on Sunday morning for the drive to the start of the marathon scheduled for 6:15 AM to both beat the heat and return the roads to the cars, bikes and rickshaws.

Since its inception in 2004, the Standard Chartered Mumbai Marathon has become the largest charity generating platform in India with such icons as Michael Johnson, Linford Christie, Steve Ovett, Paul Tergat, Gail Devers and this year Australian Aboriginal Olympian gold medalist Cathy Freeman serve as its Indian Brand Ambassadors.

The first hour of the marathon was run in the pre dawn darkness over flat smooth roads and cool temperatures. The race was very well organized and both marathoners and half marathoners started together. The route of the race took us along the Mumbai coastline with views of the Arabian Sea and a continued path over the sea via the majestic Sea Link Bridge before turning back onto land with about 15 kilometers remaining before the finish line near the grand Victoria Terminus railway station, which is within close proximity to the famed Taj Mumbai Hotel and the Gateway of India Monument.

With the sun coming up about 8:30 it became very warm, very quickly but thankfully my marathon was halfway over and the crowd support kept me busy as I enjoyed exchanging high fives with the kids lining the course and I stopped frequently to snap their picture, which they loved. With the sun now present, the Mumbai sky takes on a haze both from the humidity but also from the pollution most present from auto exhaust emissions that would sometimes sting your eyes and block out distant views of the city.

Colorful balloons lined the route of a race that was broadcast throughout India and bands played at various parts of the course. Both water and Lucozade sports drink were plentiful as were sponges to be doused over heads as the day developed in Mumbai and temperatures would commonly reach the mid-eighties without a single cloud in the sky throughout my two week stay in Mumbai, Pune and New Delhi.

Despite the heat the course is predominantly flat and this year’s race was won by Girma Assefa in 2:09:54 and Koren Yal 2:26:56 both of whom represented Ethiopia and who both set new Mumbai Marathon records.  The first Indian finishers were Binning Lyngkhoi in 2:21:16 and Jyoti Gawate in 3:05:30.

Coming off November’s NYC Marathon, and with very limited training given an unusually harsh NYC winter and with the intent to take many photos, I enjoyed interacting with the crowd and to just take in the opportunity to run in Marathon in India.  I crossed the finish line in just over 4:38, tired but happy and ready to take on my second goal to visit the schools.  It was there that I went to meet the kids and explain to them how running, like an education, can open new doors, offer new and exciting opportunities and provide young minds and bodies with a strength and perspective to approach challenges with optimism and self-confidence.

Working with Children in Mumbai

The schools were in rural locations throughout the Indian city of Pune and Mumbai, accessible by car after two-hour drives through farmlands dotted with cows, sheep, various crops and the occasional monkeys who were curious to say the least, hungry and had no fear of humans.

As I witnessed in the first ten minutes of arriving in Mumbai, poverty is everywhere with both Indians and nomadic tribes living in tin shacks surrounded by filth and squalor. In spite of the obvious that these were people living in very difficult conditions, children nonetheless were children and appeared happy playing with one another in less than sanitary conditions that were all the more dangerous given the opportunity for a host of diseases.

Some images while haunting, disturbing and just sad were juxtaposed with those of kids – happy, street-smart and equipped with ambition, enthusiasm and a zest for life where life is challenged on a constant basis in many ways most of us have long taken for granted living in a more privileged society.

Arriving at the first school, “Ashram” in Pune with the temps approaching the mid-nineties, the kids were dressed in their school uniforms with groups attending various classes on welding, electrical work, animal husbandry and more. I watched as their instructors worked with them on each subject and saw how attentive and eager they were to learn.

Before they broke for lunch, approximately 140 kids gathered around and sat as our interpreter introduced me as the coach from LAHI who traveled from America to come run the Mumbai marathon and to speak with them. Although English is taught throughout the Indian school system, these groups of 14 and 15 year-old kids were still a bit spotty at understanding an “outsider” and it was thought best to have all information interpreted to Hindi for their behalf.

I introduced myself as someone who came from NYC and who had to train for this marathon in very cold, snowy weather with many clothes, gloves and a hat to keep warm while running, which attracted chuckles from the kids who I imagine have never seen snow. I then went on to explain that I feel there is a strong relationship between the skills they were learning and the practice of running. An education gives you the knowledge and power to do more, to achieve more, and to believe in yourself in the face of adversity and doubt. I went on to explain that like a fit mind through education, running can also empower you to have more confidence in yourself, more self esteem, and the belief that anything you have a passion for and really believe in is possible and can be achieved.

I told them that running has given me a very powerful direction in my own life that has led me to meeting these children in India and that I was grateful for this opportunity to meet them and that I believed in them and all the great things they would accomplish in their lives.

I then told them we would hold some races and give out prizes that included T-shirts from my vast collection of races and some sling bags. I decided to group the kids into 10 apiece and hold heats of 100 meters with the winner of each heat going into the final 150 meter heat. In addition to the uniforms they were wearing, most kids wore sandals as footwear. I demonstrated to them running barefoot on the dusty dirt path, giving instruction on how to position the upper body slightly forward, try to land on the forefoot, swing the arms and breathe through the mouth.

The numerous heats were exciting -- these kids were competitive but also very supportive of one another cheering and applauding the winner of each heat.

I congratulated them, told them how proud I was of them and that I hoped their lives would be one where running and an education would be of greatest importance and that would change their lives and open many doors.

At each school I visited, I repeated the same words with conviction and held the same races and left feeling that I made a small difference.  I believe that they listened and understood, and I hoped that the choices they would make would be the right ones and that the influences they would encounter would be good, would be positive, and would make a difference in shaping their futures.

In my two weeks traveling through India I saw a lot of good.  I also saw images that shocked and disturbed me, and I got to see a culture that had intrigued and fascinated me. I see India as a “sleeping giant” as a country that has achieved so many great things and has made great strides but needs to do more and take greater responsibility in empowering its people. I left India proud and thankful that there was a charity like Lend-A-Hand India that actually wanted to “own” and take responsibility and make an important and everlasting difference in India’s future, in its children, in tomorrow’s leaders and, I hope, its future marathon runners.

Scott C

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Shake It Up!

Anne H

I passed Jamba Juice on Lexington Avenue on a recent Saturday afternoon, and the line was practically out the door. Some customers came out of the store double fisted, and I thought, “hey! that juice must be something special.”  Oh, yeah, but I bet they haven’t tried a real fresh smoothie….the ones where the fresh strawberries are wreaking a magnificent springtime aroma, like the wonderful fruity aroma that slipped under my nose tonight right at the moment when a short gust of wind and I serendipitously met as I walked past the fruit vendor on my corner.  Seriously, it was a banana, strawberry and mango mix. Sweet!

One of the key core food groups as you know are fruits, and most common nutritional plans would suggest you have three servings of fruit a day, and a fruit smoothie would definitely count as at least one of the three.  If you do not like to “eat” fruit and enjoy juices more, then this works in your favor.  And, if you are interested in adding in some protein (for recovery or to build muscle), the shake works double duty for you.

Types of Drinks - when I’m in the mood, the first thing I think about is whether or not I’d like something very cold/frozen, or a healthful juice drink.  You can visit your local health food store for either one (see below).  Juicing is prepared in a juicing machine, while shakes are prepared in blenders.

When You Are Out –n- About (Health Food Store)

Juicing – You can select from your choice of healthy fruits and vegetables that you would like to have "juiced."  Did I mention to you that when I have a cold, I love a carrot-beet-ginger juice?  This is done with a juicer not a blender.

Shake/Smoothie – Select your fruit, and also mention if you would like your smoothie to be made with orange juice, skim milk, soy milk, or whatever you prefer.  You also can ask them to add a scoop of protein powder, too.  Be specific here (see discussion below).

Shaking It Up At Home

Most of us have a standard blender or hand blender.  If you have a juicer, you are lucky (and must live in a nice big NYC apt!).  If you don’t have a blender you can find a standard blender for a minimal price or you can even order one online at Amazon.com.   A hand blender works too, but it won’t crush the ice (this is very important).  So, if you are interested, set yourself up with the tools and you are on your way.

You can begin your shake with orange juice, skim milk, etc. and then add your favorite fruits.  A fellow Flyer mentioned to me that he buys frozen fruit and adds this to his shakes and it acts both as fresh fruit and ice at the same time.  I tried it and it is fab.  This is a great way to have fresh fruit available without it having to spoil if you are away for the weekend or a few days.  Add your fruit to your liquid, 3 or 4 ice cubes, a scoop of protein powder (optional) and mix on high for about 1-2 minutes.  Voila!  Snack attack mission completed.

I Don’t Know Anything About Protein Powders!

My very first experience with drinking protein after a long workout was about 10 years ago when I found that drinking vanilla soy milk helped my body to recover more effectively.  To try to give you a good understanding of the two types of protein powders available I’ll describe them below, but do want to suggest that you ‘test’ yourself to be sure that you enjoy the taste (so you can give other types a try and not give up) and that your body is agreeable to it and digesting it well.  There is one mention in an article that I read that stated that whey protein has a lot of cholesterol, so if you are on cholesterol medication, I would suggest you contact your doctor before you start a diet of whey protein shakes.

Whey Protein – is a mix of proteins isolated from whey, the liquid material created as a by-product of cheese that is manufactured from cow’s milk.  Most of the time whey protein is very easily digestible.  Whey protein is very similar to the protein in eggs and egg whites but without the fat. It is common that athletes use a combination of whey protein and egg whites in their diet.

Soy Protein – comes from soy beans and has similar quantities of protein to protein found in animals.  The FDA stated at 25 grams of soy protein in a daily diet can help reduce the likelihood of developing or advancing heart disease.  Soy protein also helps to reduce the possibility of developing osteoporosis, as well as other diseases indirectly related to hormonal issues such as breast cancer, prostate cancer and endometrial cancer. (Remember Edamame is soy bean so this is a great appetizer before your sushi dinner).

Here is a very interesting article that I found which I suggest you read to learn more about the differences between whey and soy proteins.  This will help you decide what is best for you:

And here are two sample recipes: Use these as your base and then start to make some new ones, mixing up the fruits and come up with your own favorite mixture.

Banana-Strawberry Fruit Smoothie
1 Banana
6 Strawberries (fresh or frozen)
1 ¼ cup water
A splash of skim milk
1 Tablespoon of Protein Powder (optional)
1 Teaspoon of Flax Oil (optional)
4 ice cubes

Tropical Fruit Shake
½ Mango
½ Banana
4 Strawberries (fresh or frozen)
1 ¼ cup water
1 Tablespoon of Protein Powder (optional)
1 Teaspoon of Flax Oil (optional)
6 ice cubes

Banana Orange Smoothie
1/2 cup of Orange Juice
½ Banana
6 Strawberries (fresh or frozen)
½ cup water
Splash of skim milk
1 Tablespoon of Protein Powder (optional)
1 Teaspoon of Flax Oil (optional)

For those interested in "shakin it up," good luck!  Let me know how it goes and feel free to post any additional suggestions in the comment box, below.  With local fruit vendors on your corner and strawberry season upon us, we’re in for a perfect smoothie season.

PS:  For those with an iPhone, I also read that there was an app for smoothie recipes, so check it out!

Anne H

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The North Face Endurance Challenge: Race Report and Tips for Beginner Trail Runners

Claudia O.

The Events

The North Face Endurance Challenge offers a unique running experience for runners to push and exceed their personal limits on the trail. The events are held in different regions across the country, and during the first weekend of May 2011 it was the Northeast's turn. For the past five years, the chosen destination was Bear Mountain, NY.

The event follows a two-day format featuring a 50-miller, 50K, marathon, and marathon relay on Saturday. On Sunday there was a 5K, 10K and half marathon.

The North Face Endurance Challenge at Bear Mountain is the perfect event for the trail runner who is looking for a supreme challenge. It is described in the event sponsor's website as “a serious, hardy test for trail runners of any level." The course consists of “technical terrain and rocky footing, with some trails heading steeply uphill rather than zigzagging at a gentler grade.”


North Face Challenge -- Beautiful and Rocky Terrain

The course has difficulty ratings as follows: 4 out of 5 stars for “elevation change,” 5 out of 5 starts for “technical terrain,” and 5 out of 5 stars for “overall difficulty.”

Several Flyers participated in the different events, and a special shout out to Scott M. for running the 50-Miler on this difficult course. Jessica R. had a great race winning her age group in the Half Marathon, while Jodie F. and Jim N. finished the Half Marathon in fine fashion and none the worse for wear beyond Jim's sore ankles and quads. Nora S. ran the 10K also in an amazing time for this tough course

Running the 50K were Ray S. who was unstoppable in achieving a course PR; Noel C. who also had an amazing performance, Siggy T. who was running his first ultra-marathon after not even tapering for a day, and me running my first trail ultra-marathon as a training run for my next ultra. I will be heading to Washington DC, on June 4th to run the North Face Endurance Challenge 50-Miler.

Happy Finishers: Siggy T (reclining) and from left non-Flyer friend, Claudia O, Ray S and Noel C

First, I must give credit to the organizers, as they did a fantastic job. The level of organization is comparable to what you might find at a major city marathon. The registration was online and easy, all the races were capped, but the ultras and marathon races did not fill up while the shorter distances were sold out pretty quickly -- something to take into consideration if you plan to participate in the future.

The entrance fee is very reasonable and you recover the full price in goodies!! You get a technical t-shirt, arm warmers and a nice bottle. The fee also includes a beer and hot food (with a gigantic brownie!) at the finish line festival.

On site, every single detail was taken care of. The shuttle bus from the parking lot to where the race started, heaters all around the waiting area, plenty of porta potties, water, bag dropping, cool music, plenty of chairs and tables to sit and rest, coffee, etc.

Course Description

Running in the woods is lovely; you can feel connected with the nature and find peace. It is a great way to free your mind and spirit. Not to forget that getting dirty is so fun and makes you look much more hardcore than you really are!!

Jessica R Tearing Up the Course in Route
To Winning Her Age Group for the Half Marathon

“Endurance challenge” is by sure the term that best describes the North Face events. Looking at the winners’ times you know they didn’t walk that much and that they ran really fast even in the very rocky parts, but for most of us it is a combination of hiking, running and mental challenge! It is not easy to keep yourself motivated to run for 8, 10 or more hours in an ocean of rocks!

A lot of time was spent walking up and down steep rocky slopes and climbing cliff faces that required both hands, but we also ran every single yard that was runnable to make up for the time lost climbing. We jumped streams from rock to rock and we ran on old wooden bridges. We ran with friends, but also many miles where we had to run alone in the woods.

There are many hills and climbs, and as we all know, after a huge uphill there is a huge downhill, and of course in Bear Mountain there are rocks too!! Running downhill on a mountain it is not the same as running on a road. Sprinting can be very dangerous when the leaves cover the ground and you are not sure whether there are rocks or roots underneath.

Nora S's Bloody Knee is a Casualty

Just passing the marathon mark was the rockiest part of the course -- The Timp Pass Road. This section is not only the rockiest part but it also includes a long gradual climb. A combination of huge and small rocks form a long wall of rubble where you need to watch out for your ankles!!

At this point the first thing you think is “Do they really expect me to run here?” Well, I have to say that I did. I ran it all the way up, slowly of course, but I did it and believe it or not some runners from the 50-miler passed me while running at a considerablly high speed. Sometimes I just needed to stop and watch them doing their job! It is amazing how fast they can run on such uneven terrain. I guess it takes years of experience to do that.

Soon after the Timp Pass, and when you think that nothing worst can be ahead…there it was…a very long steep single track uphill. It was so long that I couldn’t even see the end of it!

The last aid station is just 2.8 miles away from the finish line, and the course here is a combination of two climbs and two downhills, if you still have some energy this is a good moment to go for it because the terrain is less rocky here and you can run the whole section without walking or climbing.

Racing Tips for Beginners

• Start slow!! And if you think you are going slow…then go slower!!! This course is tough and will catch up with you. Take it easy in the beginning and pace yourself. If after half-way you are feeling good, then is the time to push it.

• Walk the hills and when you feel you are hitting a wall. Let your body recover and you will come back stronger. It is amazing what just 3 minutes of walking can do in an ultra. Don’t feel ashamed -- some of the best ultra runners in the world sometimes walk; it is part of the experience.

• When to walk? If you see that everyone else is walking a hill, that is a good signal that you also should walk it. Some people walk all the hills, and others use a walking/running combination by miles or minutes (i.e. run 20 minutes, walk 2 minutes). It is important to practice trail running before your race, including to find out which approach works best for you.

• Watch out for slippery roots and rocks. When you are running trails, you need to pay close attention to where you step. Continuously scan the ground a few yards ahead of you while you’re running. If it looks dangerous, just slow down or walk. It is better to lose a couple of minutes than to sprain your ankle and need to stop.

Course Markings

When trail running, you don’t have miler marks every mile, you don’t have watches along the course and sometimes you don’t even have a real path to follow. Most likely, your watch will die after 8 hours, and you cannot just trust to follow other runners because sometimes there aren’t other runners around. These factors make the course markings essential.

Colored Markers Keep Runers from Getting Lost

During the race, there were colored ribbons placed every 30-50 ft along the entire 50K course. Each distance had it owns color and courses were sometimes shared with the 50 milers and marathoners. It is important to know which color you have to follow. At intersections, huge signs in the ground pointed the way. Some ribbons were placed way up high in a tree so that they were at times difficult to see but not a major issue. I don’t think anyone could have gotten lost here. It happens that sometimes you are too focused on your running or you are looking at the ground to avoid rocks and roots and you can miss a signal, but it was really very easy to go back and figure out the right route.

Course Markings: Tips for Beginners

• Think ahead. You will find yourself running alone, sometimes for many miles, so always consider the distance and try to visualize the next 2 or even 3 marks ahead. This way you always can be sure you know where you are heading in advance.

• When in doubt, go back a marker. In major events, markers are placed very close to each other, so if you are running for more than 1 minute without seeing one then you should go back to the point where you saw the last one. You don’t want to run extra miles!!

Aid Stations

In road races, we are used to having aid stations each mile or so, but in trail and ultra running the aid stations are far apart from each other. Most of the time they are every 5 or 6 miles, but it can be even farther. During the 50K, there was one section where we didn’t have any aid station for 7 miles. On a warm day and when running at a slow pace, this distance can be a very long time to be running without water. The aid stations were amazing, from the food to the nice volunteers that were trying to help and cheer us on.

Aid Station Offers Plenty to Eat!

I carried one bottle with water on my hand because it is easy to refill and also since I like to splash water on my head on warm days. I personally don’t find a hydration backpack comfortable. The stations had everything you could need -- chicken soup, potatoes, bananas, oranges, chips, brownies, water, sodas, Gatorade, GU, etc. They also had a complete first aid kit and many volunteers ready to help.

Aid Station Tips for Beginners

• Know the distance. Be sure to know how far away the next aid station is so that you can ration your fluids and food.

• Think small. Break the ultra into small races and just think about getting to the next station. This is a good technique to keep you motivated and focused.

• Try to eat food as part of your long runs. Don’t eat for first time on race day. You need to know what your body can handle and what works best for you. I combine food and gels as energy sources, so I ate something at the aid stations and then I'd complement the food by having a gel while running to the next one.

This is a tough course and I am proud to say that all the Flyers did a great job! Congratulations to everyone!!


Claudia O. Enjoys a Well-Deserved Post-50K Meal

Are you going to take the challenge next year? I know I will!!

Claudia O

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Baby Runner Girl

Meet the newest runner of the New York Flyers community: Willa G.

Flyer Angela G's baby Willa -- sooo sweet!

 While four week old Willa can’t exactly run these days, she has grand plans to enter the running world in the future.  In addition to the million and one things I do for Willa each day (read: feed, burp, change, repeat), I’ve also been showing her some potential running routes to satisfy her future running endeavors.  Not only has this been beneficial for Willa, it also has enabled me to get outside on some beautiful walks and make my own plans for my gradual return to running.

The first place I felt Willa had to see was Central Park.  Anyone who runs in New York City has probably done a loop around the park.  It’s a convenient escape from the city and provides a variety of terrain.  Plus, you’re certain to run into someone you know in the running community.  After I pointed all of this out to Willa, she snoozed in her stroller and happily dreamed about how she’d someday tackle the Harlem Hills.


Willa tours Central Park



Willa strolls Riverside Park

Central Park isn’t the only popular place to run. I also had to show her Riverside Park.  In my opinion, Riverside Park and the path along the West Side Highway is the perfect place to up your mileage on flat ground.  It’s also slightly less congested, especially in the early morning hours, but there is a strong wind off the Hudson in the winter and not much shade in the summer.  Willa noted all of these facts and drifted off into a peaceful slumber with visions of her future self in a running skirt and compression socks cruising along the riverfront.

Angela G at 36 weeks!

 Now that I’ve exposed my daughter to some of the popular running destinations in Manhattan, my next task is to focus on my own running goals.  I ran up until my 36th week of pregnancy and then decided to stop. It just seemed like the right thing to do.

Perhaps Willa did not agree with my decision because she decided after only two short weeks into my running hiatus that it was time for her to see the world.  If you ask me, she was bored in there and missed the regular runs.  She probably also knew that the sooner she got out of there, the sooner she could get into that jogging stroller!  But that won’t be for a few months.  For now, I’m planning a short run in another couple of weeks. I want to make sure I’m completely recovered and ready to run.  When I do return to the roads, I’ll employ a “reverse taper” strategy until I get my running legs back. Who knows, with this kind of sensible approach, I may find myself ready to rock the Club Champs in August!

Happy Mothers Day!

Angela G.

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Interesting Races in Interesting Places: San Blas Half Marathon

Siggy T.

Looking to combine some R&R in a tropical backdrop along with a unique and fun running experience?  Then the San Blas Half Marathon held annually in Coamo, Puerto Rico may be for you!

The 49th Edition was held on Sunday, February 6, 2011 and I, along with fellow Flyer Alan G, participated for the first time and experienced a memorable event.  The race attracts many elite runners from around the globe and is known for its raucous crowds – and they didn't disappoint, as literally hundreds of thousands lined up along the challenging course – many arriving a few days early to began partying!

With a unique 4:30 PM start time, you'll have quite a bit of idle time on your hands, as we did when we arrived at 11:30.  Registration is a breeze and the event cost reasonable at $25 – you'll never have to worry about this race closing out, as many sign up on race day.  An online registration option was also made available through TheSchedule.com for the first time and was a convenient alternative.

About an hour before race time, runners are transported by shuttle buses about 3 ½ miles to the starting area and throughout the ride, the horns of the buses are blaring and the crowds cheer, wildly, leaving you to wonder – am I running a race or am I being sacrificed?!

On The Bus: To the Start of the Race or The Human Sacrifice Ceremony?

The course is extremely challenging, offering runners a steady diet of steep inclines along with picturesque hilltop views of the valleys below.  You'll need to pace yourself early on – especially given the dramatic change in temperature and humidity if you're coming in from NYC – to make sure you have enough in the tank for a strong finish.

Siggy T, two new friends, and Alan G

It wasn't surprising to find some fellow New Yorkers – for one Van Cortlandt Track Club (VCTC) runner, it marked his 10th San Blas!  We met runners from Corona, Queens to Greensboro, North Carolina, and all agree – the San Blas Half Marathon is definitely worth the trip!

Siggy T.

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Read Your Ears

Everyone who runs in the melted pot of our city has a secret sauce they profusely swear by for increasing their likelihood of finishing first place in their next marathon. After sampling many recipes, I’ve found the best sauce to be the audible sauce - playlists.  I often wonder what Napolean and Genghis Khan preferred to hear while amping themselves up, and contrast this with what Obama or Glen W. might have listened to in the gym this morning.  Many divergent tastes abound, and one person’s Lady Gaga is another’s Phil Collins. While I won't seek to impose my own audio tastes upon you, I have been asked to offer a strategy that you can adapt to your own taste....

GO RHYTHMIC

No brainer.  Whether you are into trance, hip hop, house, soul, rock, funk, or your favorite salsa and mambo hybrid - find the tracks with as much rhythmic backbeat as possible - your stride will briefly change your personality.

MIX IT UP

Especially for longer runs, mix up the tempo and genres as much as you can.  Your sanity will thank you. 

TRADE

Swap with other runners and fans of endorphins - ultrarunners by definition have the most interesting strategies.  Also sign up on MOG Music Network or Spotify to stream and swap playlists for your preferred listening device while you're on the run.

PUT IT ON A BIKE

On warmer days, be sure to take your playlist to the streets by strapping a boombox to your bike handlebars and riding around slow.  Turn up the volume until the speakers blow out the sound.

MOVE AND POINT

Try moving your hands and fingers in beat to the rhythm.  As if performing voodoo.  I don’t do this often, but it works if you find yourself tiring.  Point directly at the runner passing in opposite direction for best effect.

RECOMMENDATIONS?

Recently, my favorite work-out tracks (this changes weekly) are anything by CAN (an experimental and percussion-heavy group that could double as Radiohead covering Pink Floyd), Cymande (an obscure carribean funk band from long ago), and Matias Aguayo (a South American multi-instrumentalist virtuoso I’d first met while moving into a Brooklyn loft with a bag of laundry and an oil painting under each arm).

Here's a link to one of my playlists (more than 20 songs).  Feel free to email and post other stuff you've found.

Jon B.

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