Friday, July 29, 2011

Hotties Take Central Park

Lara K
Summertime…endless park loops…yep it was getting to be that time again…time for another installment of paceleader goodness in NYRR’s Long Training Runs.  My mission, should I choose to accept it…lead the 9 minute pace group for 16 miles.  9 minute group?  What, what?  Yes, I know I previously have been the self-proclaimed “queen of the 9:30 pace group”…but I finally felt I was ready to move up a group.  Of course, it also helped that Coach Todd told me in response to “well I usually lead the 9:30 group”… “No you’re not!” :-)

However, what I didn’t expect for this initial run in the 9 minute group was for it to fall during Heatpocalypse 2011.  But then again, I have had experience paceleading during unseasonably hot weather.  Remember the 2009 More/Fitness Half-marathon Fun Run?  Where actually I didn’t finish too far off the 2-hour target?  Plus -- and this was truly a blessing -- NYRR made it clear that pace restrictions were going to be relaxed, up to as much as 30-60 seconds per mile.  Very glad they did that…no need risking training on a run early in the going, right? (in my case, 15 weeks out.)

Important to Hydrate Before the LTR
And how did I prep for this long run?  By hydrating at Studio Square with other Flyers at TGIFF…hey sangria is one of the less evil drinks, right?  Red wine is good for you!!  As is the (alcohol-soaked) fruit in there!  But no worries…for each cup of sangria consumed, there was also a big-ass cup of water consumed too.

So I was ready to rock on Saturday morning, even though it already felt like a furnace outside at 6:30 AM!  Put on my pretty new orange paceleader singlet (yay for no see-through-ness, as has happened in the past with the white ones!), listened to all the pre-run announcements, and me and the other “niners” (Heather M, Anne H, Janine S, Percy G, and also Nina T -- who was along for the run and not pacing) went to line up.  I think there was initially a little confusion going on between what group we’re leading, and what we’d actually be running.  Were we running 9′s or 9:30s?  What was the official 9 minute group?  Why are we even doing this?  Are we all insane? :-)  But not enough time to dwell on that, much sooner than I anticipated, we were given the cue to go.
Percy G, Heather M, Lara K, Janine S, and Nina T
And as always, as the first half-mile is down Harlem Hill, it started off a little quick, but we made up for it on the uphill.  That first mile was right in the 9-9:30 range as I was thinking “ok perfect.”  The remainder of this loop, the other leaders pulled ahead…and I just let them go (though Bo K. kept me company for this loop-thanks!)  If NYRR was giving us the blessing to take it a little easier, you can bet I was taking advantage of it.  I had 16 miles to get through, and I was gonna get through them feeling strong at the end -- for myself and for the others I was pacing.
9:30 Pace Group: Declan O, Dana M, Louie R, Stephanie P
One loop down, hit the transverse to gel, hydrate…and grab a sponge at a sponge station that NYRR provided for this run.  GENIUS.  I kept mine with me to re-soak at the water stations and that -- plus the eventual cloud cover -- did a helluva job helping keep me cool for the remaining loops.   Heather M. and Bob C. stuck with me for the 2nd loop…before I knew it, another 5 miles down, and since we were at 102nd long before 9:30, we were given the go-ahead to do the 5-mile loop.  The cutoff time was 10 AM, so any group that didn’t get there before 9:30 either had to do the 4 mile loop, or were stopped from proceeding further.  And going out conservatively on that first loop helped, as I was able to finish the last 5 miles pretty strong and I didn’t feel like I was gonna die once…what a difference from the previous weekend!!  As we approached the transverse to finish off the 16, “Empire State of Mind” was playing over the loudspeaker…kinda appropriate?
Brief Breather Between Loops for Lara K 
and the"Niners" Pace Group
So even with relaxing things at the beginning, I wasn’t too far off with the pace (averaged 9:04 for the 16), especially at the end…encouraging!  And given that I was dancing around to the music that the DJ was playing in the staging area, I know quite a few of you thought I didn’t run hard enough  :-)

I’ll be back next month for LTR #2 (you’re all signing up to pace-right?), and let’s hope there isn’t a repeat of Heatpocalypse 2011 for that one! Though, seriously, given the conditions, I think things went very well…for myself, for my other co-leaders and for everyone involved!!  The organizers -- both in the NYRR and the NYF camp -- out-did themselves as usual.
Flyers LTR Organizers JoAnn M and Jordan G
Special thanks to:

Jo Ann M and Ed A -- as always, did a fabulous job organizing.  Such a large-scale event and it always goes so smoothly.  Especially this time with the curve ball that Heatpocolypse 2011 was trying to throw.  Was it gonna mess with the dynamic duo?  No way!

Jordan G -- my favorite MC, again great job with the regrouping efforts on 102nd!

NYRR -- I think the contingency plan for the heat went extremely well.

All the Flyer pacers -- as always, we done good!!

-Lara K.

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Monday, July 25, 2011

Flyers Marathon Training Program Off to a Running Start

Shira Z
The Flyers inaugural Marathon Training Program (MTP) kicked off last month with a great group of coaches and runners. The goal of the program, which provides individualized training plans, speedwork sessions, and group runs, is to help runners prepare for the NYC Marathon and other fall marathons. We have runners from all age groups and experience levels, including veterans and marathon first-timers like me (Go Philly!). What’s even more exciting is that this program has introduced some new members to the Flyers.

On June 15th, the group gathered on the north side of the Great Lawn in Central Park to meet our coaches, Todd W, Joe Y, Kari S, Will B-P, and Evelyn C. These guys are truly accomplished runners (you can read more about them on the Flyers website), but they don’t take themselves too seriously—in other words, they fit in with the rest of the Flyers! Coach Todd has a collection of 40 pairs of running shoes (and apparently has a Carrie Bradshaw closet to go with it), and Coach Joe boasts an extensive collection of Flyers gear from the past several years (not to mention his American flag running shorts). Coaches Kari, Will, and Evelyn have all run marathons in the time it takes me to get from the lobby up the stairs to my 4th floor apartment.
MTP Head Coach Todd W
For the past few weeks, we have been subjected to (ok, willingly participated in) a series of workouts designed to increase our speed and strength. This includes 150 meter repeats, tempo runs, and VO2 Max runs. I would say that I enjoyed the VO2 Max run the most, but I may have been in the minority on that one! For some reason the consensus seems to be that the warm-ups and cooldowns are the worst part—maybe because we have to run past the guy selling warm, delicious-smelling Belgian waffles every time! In any case, it’s never a dull moment in Central Park, as we endure pounding rainstorms, dodge kids on bicycles, errant basketballs, groundskeepers in golf carts, meandering tourists, and the odd stray goose.

I don’t know what’s in store for us over the next few months, but I’m sure our coaches will keep things entertaining. I’m looking forward to seeing an improvement in my pace and an increased fitness level. Stay tuned for more updates from the Flyers MTP!

Shira Z

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Thursday, July 21, 2011

Flyers Scavenge in Central Park on a Beautiful Summer’s Day

Blogger Stephanie P Forgets it's July!
No, we didn’t get lost and miss the finish line…you might be asking, what were those Flyers doing running around Central Park after the Central Park Conservancy Run for Central Park (click on this link for Flyers race results) last Saturday? What, am I not making sense? Then you missed the fun this past Saturday, when 20 of your fellow Flyers could not get enough at the 4-mile race and decided to pair their running skills with their knowledge of Central Park.

So, you are probably asking, what was this Flyers Scavenger Hunt all about? Heather M was our leader who organized the event. Her team was responsible for coming up with the clues that were given to each team. It all started around 9:30 a.m. after the 4-mile race. Heather broke us up into teams of 2-3 Flyers. Each team received ten clues before we were set off on our way. The winner would be the first team to return to the designated post-scavenging picnic spot after using the clues to find all of the hidden items. We weren’t doing this for only the fun of it; oh no, we were told there would be prizes for the top three teams. (C’mon, it's not like we have any shortage of competition among Flyers!)

Heather M Discusses Rules with Ed A
Each team started at a different clue number and was instructed to go in order thru all ten clues. One clue was a “wild card,” and we were told we would figure that out quickly. Central Park encompasses 843 acres, and thank you Heather and team for not making us hunt thru all 843 acres! The clue locations ranged from the Amory South, to the Met at the North end, with the Falconer statue, William Shakespeare and the Bandshell as some of the destination spots.

One of the “easier” clues was to find the “place that running coaches like and runners generally dread…” with a reference to a cat (that would be Cat Hill!). Another clue was “a place where ABC Good Morning sometimes films” (Summer Stage). Once you figured the “spot” you had to find the trinket left there and put it in your scavenger collection. (These would be inspected by Heather at the finish to determine the winner!)

At Cat Hill, we were told by Julie W, “Sorry, you have to do a hill repeat first!” So, we had to turn around, run down to the Boathouse and back up the hill and only then were we rewarded with our booty – this time rock candy.

Julie W, relaxing, while sweetly commanding Cat Hill Repeats!
One of the more difficult clues had to do with the Met - did you know it was once a deer park? Well, many of the Flyers that day didn’t either as it stumped a lot of us! This contest challenged our Central Park knowledge and navigational skills! Teams worked together to get to the spot, and then find the trinket. At the Falconer statue, it took us a while to realize that the prize (a fake bird feather) was actually at the top of the base of the statue, which required a little trail climbing in addition to our running; we burned a lot of calories that morning!

The other items that we had to collect along the way were:

1. At the Arsenal...toy soldier

2. Poet’s Walk..Silent Willy (William Shakespeare statue)...heart ornament

3. Summer Stage...a star

4. The Bandshell...jazz beads

5. The Falconer statue...a feather

6. Loeb Boathouse...beer cooler

7. Cat Hill (repeats!)...rock candy

8. Cleopatra's Needle...buttons

9. The Metropolitan Museum of Art...had to bring back a museum bulletin, button or other identifying item

10. Wild Card: Hot Dog Cart...had to bring back sauerkraut
Some of the Scavenged Items
We did get a few stares from tourists as we ran (yes literally) around the park collecting our trinkets. And when we went to collect the “wild card” (we were given a baggie and instructed to bring back sauerkraut), my team was told by the first hot dog vendor that we went to that they didn’t have any! Hey, what’s up with that? So we ended up finding sauerkraut at The Boathouse restaurant.

It took the winners TEAM PINK (Sondra M, David B and yours truly) about an hour to complete the challenge, but we weren’t done yet. We were then given chalk by Heather and we had to produce some sidewalk art for her (a la James De La Vega) to claim our prize, three JackRabbit $20 gift cards.
"On the hunt" - Triumphant Teammates Sondra M and David B
The other winning teams:

Blue: Lara K, Celia K, Bob C - 2nd place. - Flyer s/s shirts

Purple: Shira Z, Rob A, and Justine A - 3rd place - $10 Starbucks cards

Trivia Winners - Steve K and Ed A - Flyer shirts

No specific prizes (beyond a magnificent free lunch!):

Red: Richard G and Victoria S (short one team member (Kudos to them as they DID get Museum question correct which was admittedly obscure!)

Orange: Ed A, Loredana D, Steve K

Green: Eric F, Sabrina G, Michael and Bo K- (also got Met question right).

As we all were famished after all the fun in the sun, Heather and team had prepared a picnic for us. There were delicious hand-made assorted sandwiches with lemonade, and there were even generous friends from Brazil who came bearing delicious Sprinkles cupcakes! Many Flyers came to hang out, with their friends, dogs, and babies -- and a good time was had by all.
Scavenger Hunt Picnic

Special thanks to the volunteers who put on this fun event!

Deb M (“great sandwiches”), Julie W (“the Queen of Cat Hill”) , Janet H (“clue planter”), Jens Hewerer (“picnic helper”), Scott S (aka the “brain trust”), Donna R (“picnic logistics”), Murat B (“picnic supplies” and his dog Papiko, Richard G, Richard B, and Dana M (“shameless promotion and advertising”).

-Stephanie P

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Sunday, July 17, 2011

Sizzling Summer Healthy Eating Tips

Anne H
Happy summer everyone! Hope you all enjoyed a fantastic July 4th holiday, running your favorite 5K, 10K or other Firecracker runs around the metro area. I’m a lover of this season, so I just can’t get enough of the all of the goodness that comes with it, especially, the bbq foods and the icy cold margaritas that we all feel we deserve after a long hot run.

Bring on the Burgers

I actually had a pretty good burger at a local spot last night, and come to think of it, I was not feeling a wee bit guilty about it at all. Whenever I decide to go for the sirloin, I’m always evaluating, “hummm, when was my last burger, or steak?” Not sure if you do the same, but I find it a little comical.

If you frequently eat burgers, and indulge in the toppings, a healthy switch on the bacon and cheddar would be to request a multi–grain bun, mushrooms (shrooms bolster immune health, as noted by Health Magazine). If you are a portabella lover, try some of those, as they have as many antioxidants as red peppers or carrots.

For the greens, try some arugula, and keep it to dark leafy greens, as leafy greens when broken down into phytochemicals may help prevent breast cancer. I typically stay away from cheese, (I know that is hard to do). When your meal comes to the table, you will have a very healthy burger choice, ready to be devoured!

Please Pass the Veggies

On to summer veggies! Broccoli, carrots, oh, we all know about our summer veggies, but lets try to see how we can make this a bit more interesting. A vegetable succotash as your veggie side dish makes a really nice way to enjoy a serving of vegetables, in a nice, fresh, crispy, summer way. Try the recipe, below, as a side dish to your fish or chicken dinners. You can make an entire container, and pick from it all week. Take it to lunch too for the office!

Summer Succotash Recipe


Heat 1 tablespoon olive oil in a large skillet over medium high. Add 1 cup frozen baby lima beans, thawed; ½ cup corn; and 1 pint grape tomatoes. Cook, tossing occasionally until tomatoes burst (about 3-4 minutes). Stir in 1 tablespoon grated parmesan and ½ cut fresh basil leaves, torn. Squeeze fresh lemon over the top and you are all set!

Corn on the Cob Deliciousness!

Try sprinkling your grilled corn on the cob with grated parmesan, you will fall in love.

Sorry for the short blog, but the summer is calling!

-Anne H.

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Wednesday, July 13, 2011

Beyond Central Park: Small Town Races in the Bronx

Papa Bear with Balto
Small Town NYC

Saturday I ran a long run in Central Park. I got started at 7:00 AM to avoid the heat. Around 8:00 AM, I ran by a race that was about to start. They were all lined up on the east side of the lower loop and the crowd, not yet moving, seemed about a half-mile long. It turns out it was the “Boomer's Cystic Fibrosis Run to Breathe 10K” and I looked it up when I got home — there were 5,004 finishers! Oh my, it makes you yearn for a small town race.

Have you ever been to a real small town race? Maybe a turkey trot you enter at the last minute when you visit mom and dad? Or a Jingle Bell 5K at holiday time in you home town? A race where there are couples and children and neighbors, and oldsters and youngsters, and everyone, from beginner to old hand seem delighted to be there and meet their friends? A race where you can count everyone and a good fraction are familiar faces? A race where the starter says “ready, set, GO”? Where they give out home cooking or other goodies for awards? I particularly remember a race in New Hampshire where the first place finisher got a deep dish apple pie — and I was never so jealous!

There are such races — in Vermont, in New Hampshire, Pennsylvania, the Bronx — huh, the Bronx? Yes, the Bronx, just a subway ride away.

The local running club (Van Cortlandt Track Club) puts on a bunch of small town races every year and my favorites are the summer 5K cross country series, every 2nd Thursday evening in the summer. You are not likely to see more that 150 runners in any of these. The carrot cake and carrot muffin are the prized awards, and it’s an all volunteer effort. And the races are actually hand timed and scored.

Hand Scored -- the Name Tags from the Bibs Kept in Order
For those too young to remember the days before electronic timing chips (hey, it was only 1996), a hand scored race is where one guy clicks a mechanical timing gizmo as each runner passes the finish line and some one else tears off that tag on your bib with your name on it (“Stay in order, stay in order!”). Then they put the names and times together and hopefully everyone gets their right time.

I’ve run practically all the cross country races in the summer series over the last 3 or 4 years and they are the real deal. Come to think of it, I ran one last Thursday night! It was not the standard 5K which they have on every other Thursday night, it was a 2 x 2 relay. That’s 2 miles times 2 runners. If you’ve run Hood to Coast or Ragnar, this 2x2 will seem awfully short and it’s over in no time. Two fast miles and the only interchange is the start/finish line.

And it was a blast. But let me save that for later . . .

The VCTC Summer 5K Cross Country Series


Every 2nd Thursday from late May to August, the VCTC puts on a 5K cross country race for its X-C Summer Series. The route is slightly different from the NYRR races that are held in the fall, but it’s pretty close.

Just put 5 bucks and a Metrocard in your pocket and come on up. Races start at 7:00 and you take the No.1 train to 242nd Street, the very end of the line, then walk 4 or 5 more blocks to the Tortoise & Hare Sculpture and pay your $5, I’m told that this year you can sign up on-line, so do that if you like. Warning: the No. 1 train takes longer than you think. I always tell folks to be at the Times Square station by 5:30 so you won’t have to panic and run from the 242nd St. station to the starting line with your $5 in your hand and it’s 6:55. But most folks ignore my advice. Whatever!
Tortoise & Hare Sculpture
The race starts at the Tortoise and Hare Sculpture goes about half-way around the track and then into the woods. After about a half mile of gentle hills, you cross the bridge over the Parkway to the “Back Hills”, which are not so gentle. The entire route is over groomed, dirt cross country trails, sort of like the bridle path, except hilly. Make that very hilly. In fact so hilly that they need “water bars” (basically railroad ties laid across the path) to prevent the path from washing away when it rains. You’ll get used to these but they may surprise you the first time you see them. Don’t trip!

The last part is on an old railroad grade (on which you cross back over the Parkway), so you can pick up the pace if you have anything left. Then it’s back to the track and you finish just where you started. It hurts but it’s over quickly. Then you hang around and wait for the awards. It takes a little while, but you will see the wonder of a hand scored race, a lost art in this digital age.

I asked Fred Daly, the race director of the series — whom I've gotten to know well — to give us a glimpse of the inside story of putting on these races.
Fred Daly, Race Director
I think the first year for the x-c series was 1999, but it might have been 1998. It was the brainchild of Bob Velez, who since moved to Puerto Rico, though he still shows up once in a while for the race. I took over ten years ago or so.

All those years, Otis Matthews and I teamed at the registration table, and Bill Smith handled everything else — water, course marshals, etc. I have always thought that Otis was the guiding spirit of the series — his calm, low-key manner embodied the atmosphere we wanted. I love the series because there's a kind of community feel to it. Somehow the muffins are a symbol of the ethos of the thing. They were Bob's idea. I think it's neat that we hand out muffins instead of medals or trophies, and that we charge only $5.00.

A couple of times in the past folks in the club have wanted to make a bigger deal of the 5K series, and I've resisted. We don't need or want 400 runners, and we don't need it to be a cash cow for the club. Scoring by hand is a little stressful, especially on a wet or windy day, but I prefer it to spending tons of money on an electronic system.

In the first years we'd have maybe 40 runners at the start of the summer and build to about 80. For a long time, 100 was basically our max. In recent years it's gotten bigger; the first two this year were about 140, which makes me a little nervous because it might mean we'll have huge fields at the end. The most we ever had was about 210.

What else is interesting? One of the best features has been the participation of younger runners, especially the Rabbits Club from East Harlem. They missed 2009 (transportation was not available), but we got them back for the races last year and this.

Flyers win carrot muffins in a 2009 race
 The 2x2 Relay

Now back to the relay. There are altogether six 5K races and at the mid-point, after the first 3, there is the 2x2 relay. It usually comes around the 4th of July, and this year it was last Thursday, July 7th

First thing is putting together your team. With just 2, that should be easy. Drag the friend who has never done a cross country race up to Vanny (that’s what we call Van Cortlandt Park) and just say, “It’s easy, a piece of cake.” Occasionally you can find a partner in the crowd, but it’s better to arrange for it ahead of time. But mostly it’s a running partner or friend who goes up there and is one of the regulars.

You should be aware of age groups. Since lots of us mid-pack runners have actually won the coveted carrot muffin (alas, not this year) it may matter to be in a particular age group. Your ages are added together and the groups are 20 or 30 years wide for your total age. Your best strategy is to find someone who is 85 years old, and just broke the world record for 2 miles. Only kidding, hahaha.

The route, besides being shorter, is not the same as the 5K route. You don’t cross the bridge and do the hilly Back Hills. Instead you do the even hillier Cemetery Hill. No, it’s not called that because it’s the burial ground for exhausted runners. Hmm, or is it?

The way it works is all the #1 runners from each team (last Thursday there were about 40 teams) go to the start line. The #2 runners watch.

The gun goes off (not actually a gun, usually the guy just says "Ready, Go"). And the clock starts. Runner #1 goes out like a bat out of hell, runs the 2 miles (up over and along Cemetery Hill) comes back in, dying like a dog, touches hands with runner #2, and collapses. Then the second runner goes out and does the same course and comes in and finishes. So the clock runs the whole time and when the 2nd runner finishes that's your team’s time.

A word on "hand-off chaos."

In brief: It's not as bad as you might think. It's worse than you might think.

Note the period "." instead of a comma "," between those two statements. The second is not a rebuttal of the first, both statements are true.

It's not as bad as you might think — this is because teams tend to be of two runners of similar speeds. i.e. both fast, both mid-pack, etc. So when the first cohort goes out, there is two miles to spread the field out, and as the runners come back in there is usually not too much congestion except perhaps mid-pack. But if you’re a #2, you have to watch and be ready when your runner comes in.

It's worse than you might think — this is because the start line and finish line are one and the same and incoming runners come in on the track FROM the north end and outgoing runners go out on the same track TOWARDS the north end. So you have a bunch of runners coming in and another bunch going out in THE OPPOSITE DIRECTION! Collisions are possible.

Those Carrot Muffins

As for awards, Flyer Deanna C and her teammate Jackie C won their age group (female 40 – 69) and Flyer Megan B, and her teammate Robert L took second in theirs (co-ed 70-99). Susan S, my teammate and I were just "out of the muffins" (we were third) as were Judith T and Flyer Melissa C. Our teams were both in the 100+ age group (although not the same gender group) so we had to compete with a bunch of young 50 year olds! Bummer!

Saving the Best for Last

But après race, Susan and I had a few cold ones at Gleeson's, across the street with a PURCHASED Carrot cake. Yummy! BTW: Gleeson’s was hopping with runners and at $5 per Guinness, made for a nice destination.

As you can see, it's just a great time. So come on out and just do it.

You’ll have to wait till next year for the relay, but the 5K cross country series is only half done, so some Thursday evening, come on up to the Bronx and enjoy a small town race. The next one is July 21st. The muffins will still be yummy and the pints will still be $5.

-Papa Bear

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Saturday, July 9, 2011

A Short Walk Across a Large Hole

I met my non-Flyer friend Alex Mittnacht over the summer/fall of 2003. We were both training for autumn marathons in Central Park and often nodded as we passed. Later, he asked what time I had run, and when I replied, he said he wanted me to train him. I was flattered. We ran Chicago in 2003, and in it he ran 2:53. We’ve been friends ever since, although he’d never persuaded me to take part in his first athletic love—ultra-marathons. I always resisted. In May 2011, I relented.

It’s only possible—or advisable—to run across one of the world’s largest holes in mid-May (the North Rim is closed to traffic before then) or mid-October, by which time the days are shortening and the weather is getting chillier.

Our equipment consisted of a small backpack with Camelbak water reservoir, beef jerky, power gels and bars, scrunched-up salt-and-vinegar potato chips and electrolytes in various guises; our training consisted of runs across the Manhattan Bridge (the Grand Canyon is taller, much taller) or walking up to one’s 40th-floor apartment via the stairs.

Switchbacks above the Colorado River



I was nervous. We had a lift to the North Kaibab Trail trailhead (it’s two miles from the Grand Canyon North Rim Lodge). We took our first step at 3:40 a.m. and did not feel a chill. The trail’s first part goes steeply down along switchbacks and ledges, so it might be a blessing that you cannot see the drop off on the other side. Almost immediately the curse of the run became apparent: Not the elevation (10,260 feet of net gain), not the heat (we were fortunate, I believe, in that the weather was very mild for that time of year at the canyon bottom) and not the distance (both ways equal 42.2 miles) but the wash boards and stones along the trails that do worthy work halting erosion. I am glad they are there, but when you have to step on, jump over or hiking-pole across, the thousands of them become near impossible barriers and add hundred of feet to what already is a fair degree of madness. I tripped on one and bloodied my hands; that could have turned out far worse, as any mishap could in this unforgiving, beautiful landscape.
The switchbacks keep on coming below the South Rim

After a mile or so we came to the first landmark, the Supai Tunnel, a short blast through the mountainside. We kept passing Koreans, a scattered group who were hiking both ways in 24 hours, their endeavor starting at 6 p.m. the previous evening. Soon dawn emerged, which comes earlier when there are no electric lights around and the moon shines off the white Kaibab limestone and yellowish Coconino sandstone (you soon become a geology marvel running this run). As soon as we got to the first water stop at Roaring Springs (an artist raised his family there for 20 years, until last year), the morning had arrived. Stripping off our cold-weather gear, we added water to our packs and gazed at a singing, male Vermilion flycatcher, a small scarlet bird that seemed plucked from an artist’s palate just for us. In all, I saw 15 species of birds as we ran, seven of them being new to me: Cassin’s vireo, Black-throated sparrow, Yellow-headed blackbird, Piñon jay, Lucy’s warbler, Grace’s warbler and Clark’s nutcracker.


Early morning: the North Kaibab Trail
winds along Bright Angel Creek


 The next stage of the run is a eight-mile stretch to Phantom Ranch that seems to be moderately downhill but in fact drops (of course it climbs on the way back) 2,540 feet. This was sensational running. Unseen, the sun had climbed over the North Rim and illuminated the South Rim pink, gold and orange, the racing Bright Angel Creek keeping you company to and beyond the impossibly gorgeous Cottonwood campground. An American dipper, a small, plump bird that keeps sentry on round rocks and then dives in and walks along river bottoms feeding on insects, popped up as if to say hello. We topped up our water. We saw a runner coming the other way and exchanged news about water stops and tough stretches of running.

At Phantom Ranch (day hikers make it as far as here if coming from the South Rim), we met another New York friend of ours, Bob Schulz, who was running to the North Rim, to return to the South Rim the next day after a night’s rest. He was running with his friend Cathy Tibbetts, who came second in this year’s Florida Double Ironman. We shared war stories, filled up an extra bladder of water, which I carried, and carried on.


Desert bighorn sheep:
We were not the only runners in this grand landscape

 A few hundred feet take you to the Colorado River. Yellow dinghies are lined up for river adventures, and a long line of mules was crossing its suspension bridge. Mule drivers do not like hikers and runners, and the feelings are mutual, but pretty soon we realised the best we could do was to merely keep up with them. We passed at one point, only to concede the right of way later on. The climb up the South Rim, the heat of the morning on your back, is 7.1 miles of sandy switchbacks, exposed gravel banks and general hell. The views, though, are incredible, the trail seemingly struggling to hang on to the red mountain, the river soon a green thread in the distance beneath us. More day-hikers came down the slopes, as we were climbing them, hiking poles in hand, praying for the next level of rock to be below us. The redwall section, the one before last, seems to go on forever; it is in fact, underneath, a blue-grey colour, the red caused by leeched oxides from the rocks above. Whatever shade it is, it forms an almost impregnable barrier. I was suffering, but we managed even to run a few sections. The name of Skeleton Point did not bode well, but Cedar Point evoked some manner of freshness. We reached the white layer, the last layer. You know this is Kaibab limestone, as there is nothing above it. After a dozen sharp switchbacks, we emerged on to the top. Half our job was done.

Bob told us that he’d left provisions for us, hidden, and we quickly found a camouflage-coloured cooler bag stocked with bananas, crisps and Gatorade. We rested for 30 minutes and talked to three runners from the San Francisco Frontrunners, who were doing what we were but taking the Bright Angel Trail back down.
This is the trail that seems to drop off in mid-air but does in fact follow

What took us 210 minutes to climb took us 90 minutes to descend. This part was fun, we engaging a lopping style similar to Death Valley coyotes as we skipped over erosion barriers, around switchback angles and past walkers, many of who recognised us from our way up. Many said we were mad, but we runners rather gain inspiration from that, don’t we?

We sped back to Phantom Ranch, finding and drinking liberally from the bladder we had hidden behind some rocks, watering a desert plant with the leftovers and watching ravens soar. We took on more water at the ranch, drank a lemonade from its small hiking shop and prepared for the gradual nine miles back to Roaring Springs.

After a mile, I began to shuffle, and then I realised that my long-stride walk was just as fast as my run. Going uphill, that stride became a walk. I could see Alex 200 yards ahead. We were both in our own worlds, but I whistled every half a mile and let him know I was okay, tired but okay.

I thought Cottonwood would never come, but eventually there it was. We saw again the solo runner we had seen in the morning, who told us going up the North Kaibab Trail was a nightmare. I told Alex that I was off to the river to dunk my lower legs in the ice-cold water, but when I was there I was unable to pull my socks off. Every time I tried, I would pull a muscle and jerk back up. I failed. I cannot do it, I said. Let’s just go. I did my fair share of moaning, not a trait I believe I am noted for. Alex asked a runner on his way to the North Rim to tell our friend who would be waiting for us that we’d be a little later, explaining that I was exhausted. He said he would but then added that his friend was worse and asked if we would do the same. Turning around, we saw his friend, lying down and seemingly not going anywhere. We did not see them again. They probably spent the night at the campsite.

I expected another two miles to Roaring Springs, but it came after a few minutes, a wonderful sight. Now all we had was the epic march up to the North Rim, back to where we had started many hours before. A waterfall crashed down the mountainside opposite. I was still able to appreciate the wondrousness of this place.

The switchbacks kept coming, but occasionally there’d be a flat section, and even though we wanted to head up, as up meant the end, it still was mileage covered, and we knew we had only four miles to cover. The three Frontrunners caught us up, but one hung back with me, equally tired. There was only an hour’s worth of light left, and we did not want to dig out our headlamps and windbreakers. It was time to force ourselves through the pain, but on one occasion three separate muscles pulled as I tried to correct the one before it. I dug my hiking poles into the ground and lent over them. Then I carried on.

The Supai Tunnel greeted us, the last landmark. 1.7 miles left. The rock turned from red to white, and that was a beautiful sight, as was the voice and then the appearance of our friend who had given us that lift in the deep of night. How long, I said. Five minutes, she replied.

Terry Baker
Happy but sore, at the North Rim—the end


Alex stopped a hundred yards from the finish and waited for me. We walked together to the trailhead sign. I even managed a smile. 42.2 miles. Victory in a non-race. A man was waiting for friends who were just behind us, finishing a one-way hike, and he applauded. He, too, had done what we had now done, several years ago, and welcomed us to a club: very few members, caution before attempting admittance.

We changed into warm clothes, downed Gatorade and ate salty potato chips. On the ride home, we saw three one-way hikers hiking back to the lodge and managed to squash them into the car. I could not imagine walking another step, so why should they? The lodge was abuzz with the recounting of adventures and the description of scenery that very few are lucky enough to experience, and certainly in both directions with the sun moving full circle.

Like marathons, this journey will be come better with hindsight, but unlike marathons, I’ll never, ever do it again. Well, most likely not.

-Terence B.

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Tuesday, July 5, 2011

Driving You Forward

Scott C

Brett C






Running is one of the greatest types of exercise available to most of us. It has one of the lowest equipment needs of any sport. You really only need a pair of running shoes, a t-shirt and a pair of shorts.


Right?

What is running anyway?

You could simply define running as the act of putting one foot in front of the other.... But as runners do you know how this happens biomechanically? What muscles get you from step to step, from point A to point B?

From the Starting Line to the Finish Line

What drives you forward are your hips. The hips are quite complex and it would take much more detail than this blog entry allows to go over all the muscles and mechanisms that contribute to proper hip function. So, this article will be limited to the function of the gluteus (hip extensors) and hip flexors.

We are, by-in-large, a sedentary population. Now matter how many miles you run in a week, the majority of people reading this sit between 40-60 hours a week. When you spend much of your day in front of a computer, behind the wheel of a car, or in front of the television set bad things can happen that can be detrimental to a runner’s performance. One such problem is the loss of hip mobility. Hip mobility can be restricted by both soft tissue and muscle length and strength discrepancies. The key to hip mobility is to get the right muscles moving in the hip joint and decrease the movement of the lumbar spine as a substitute for hip movement.

If The Hips Don't Move, The Spine Will

Being in a seated position tends to lengthen the gluteus and surrounding hip stabilizers and shortens the muscles on the front side, the hip flexors. The hip flexors create a paradox in that they need to be flexible enough to allow for full range of motion of the hip extensors and also be strong enough to create full hip flexion. In other words, the ability to lift your knee up to hip height so as to create space for the leg to move forward in the swing phase of our running gait. Additionally, if a runner has an inability to flex the hip this will usually result in flexion of the lumbar spine (the low back). Done repetitively, this can lead to Low Back Pain!

The problem arises when chronic quad/hip flexor tightness “inhibits” (down regulates) your gluteus (the body’s main hip extensor). When your gluteus are not working properly it forces your hamstrings to take on the job which can lead to hamstring strains/pulls, Achilles tendonitis, plantar fasciitis, patella femoral tracking disorder, and lower back injuries that often results in a decrease of neural input to the hip extensor muscles and hip flexor muscles.

There are 5 hip flexors…. .Rectus Femoris. TFL. Sartorious. Iliacus. Psoas. The TFL, RF, Iliacus, Sartorius all insert at the level of the iliac crest. They do great up to the level of the hip. The psoas acts directly on the spine. So, in the case of an under-active psoas, the femur may move above the level of the hip but it is not from the action of the psoas, but rather the momentum created by the other four hip flexors. This is what commonly causes Hip Flexor Strains and Quad Pulls under hard training loads. That's what makes the following movements so effective in that it eliminates the momentum of the other four flexors.

When you think of loosening a muscle stretching automatically comes to mind. However, you can also loosen your hip flexors through certain exercises. It works by taking your muscles through their range of motion dynamically.

Here are some ways you can strengthen both your hip flexors and hip extensors using nothing but your own bodyweight.

90/90 Side Lying Hip Flexor Stretch

On your side with both knees pulled to chest, holding the top ankle with the top hand and the bottom knee with the bottom hand

Contract the top gluteus while pulling the top leg back until stretch is felt

Hold two seconds, return to start position and repeat for prescribed number of repetitions

Switch legs and repeat

For a demonstration, click here. 

The Quadruped Hip Extension

• Start in a quadruped position (on your hands and knees).

• Tighten your core and contract your abs to stabilize the spine.

• Focus on contracting the left gluteus. You may need to place your hand on your gluteus to be sure it contracts.

• Slowly lift the left leg up while keeping a 90-degree bend at the knee.

• The left thigh should be nearly parallel with the ground.

• Slowly lower to the start position and repeat 10 reps per side.

• To increase the intensity of this exercise, place and grip a small 3-5 pound dumbbell behind your knee or add an ankle weight.

For a demonstration, click here.

Supine Single Leg Bridge

A single leg supine exercise that strengthens pelvic stability, gluteus muscles, ankles and especially the hamstrings is the single leg bridge. Start by laying flat on your back and raise your hips off the floor. Then lift your left foot a few inches off the floor and straighten your left leg. With your leg extended, move your hips up and down for 10 seconds. Lower your left foot and repeat the exercise on the right leg.

Do five repetitions on each side.

For a demonstration, click here. 

Overhead Split Squat

This is a variation on the basic lunge and is good movement for opening up your hip flexors.

• Hold a weight plate (or barbell) overhead, with your feet shoulder width apart and knees slightly bent. Without using any weights another option is to keep hands at sides and extend your arms up as your hips travel down.

• Keep the weight directly overhead (in line with the shoulder joint), and take a comfortable step forward in to a deep lunge position.

• Make sure your forward knee remains over your forward foot (not in front of it).

• Forcefully drive your forward heel in to the ground and return to the starting position.

• Perform up to 10 repetitions on each side and then switch sides.

• Maintain perfect posture throughout the movement — your head is level, your eyes are looking forward, your chest is held high and your back is flat.

• Don't bend your elbows or let the weight sink during the movement.

• Don't let your front heel lift off of the ground.

For a demonstration, click here. 

Backward Lunges

Here is how to do a backward lunge, step by step:

1. To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.

2. Take a slow, controlled lunge (or large step) backwards with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.

4. Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.

5. After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.

6. This completes one, now bend your knees and lower your pelvis down to complete another.

7. Return to the starting position (standing with both feet underneath your pelvis); now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.

Try and work with two sets of 8-10 repetitions for both the overhead and reverse lunge.

Keep your torso as upright as possible during any Lunge exercise to minimize the stress on the back. Start slow and don't go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your gluteus more. Press the heel of your front foot into the ground to feel the gluteus activate and engage.

Move slowly down and up, this will allow you to work your muscles more without jarring your knees.

To make the backward lunge a little more challenging, try adding a torso twist or hold dumbbells at your sides while you lunge. To help maintain balance, look straight ahead instead of down at your legs.

For a demonstration, click here. 

Step Ups

Step ups also help strengthen the hip flexors by placing the load put upon you in a more upright position. The key for getting the most out of your step ups is to use a step height that places your leg close to a 90 degree position when you lift your leg up. The higher you step the more you use your hip flexors. The key is not to step so high that you loose your form when you step up. If you have to lean forward on your step up then your step is probably too high. Do 8-10 repetitions. Alternate or work with each step up separately and for an added challenge introduce light weights, body bars for balance.

For a demonstration, click here.

Conclusion

What you do throughout the day has a huge impact on your ability to move effectively in sports. It takes much more than changing shoes to become a better runner. You need strong, balanced muscles that Drive You Forward.

Our job as strength/performance coaches is to get you to understand what muscles aren’t functioning properly, identify what muscles need to be used/strengthened and then teaching you how to use them properly.

About the authors:

Brett Cohen is a sports performance coach, endurance athlete and founder of Ready To Run and Intergrated Solutions comprehensive conditioning program specifically designed for runners and endurance athletes.

www.integratedtrainingsystems.com/
imakeufit@hotmail.com (917) 596-8485

Scott Cohen is a long time member of the New York Flyers, a former club VP and President, a certified coach for running and multi sport performance, an endurance athlete and the founder of The Athlete Within

www.theathletewithin.com/
3trikid3@gmail.com (917) 439-1195

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Friday, July 1, 2011

NY Flyers History 2000 - 2004

This installment of NY Flyers History starts in the year 2000 -- when the newsletter was still mailed out to members via the post office and Richard Brounstein was regularly serving up his incredible guacamole.  By the end of this 5-year segment of Flyers history through 2004, NY Flyers cried together through the events of 9/11, welcomed a new speedwork coach, became well-established in cyberspace, and enjoyed quite a few parties (although having fun together has been an enduring theme throughout Flyers history!).  For prior installments of NY Flyers History written by other Flyer bloggers, please click here.

2000

The NY Flyers began the new decade by honoring Richard G as the Flyer of the Year (FOTY). Richard's organization skills took the Flyers from the Arches of Central Park to the rocks Oregon Coast for the Hood to Coast Relay. President Amy S, despite a high-pressured job on Wall Street, gave the Flyers every spare minute she had. She even took on the weekly email duties for a while, and sometimes after Executive Committee meetings, she'd crash our monthly newsletter mailing sessions to help out.

Prez Amy S at the Awards Dinner
Announcing Recipients of Year 2000 Awards
Richard B was the leader and catalyst of the monthly newsletter event. Yes, early in the 21st century, the Flyers had to do the newsletters the old fashioned way by making copies, buying stamps, pasting addresses, and doing a whole slew of things to get the latest club news out to its members. But from a work of drudgery, Richard turned it into a must attend event with his native Californian guacamole.

Flyers Team Photo 2000
Parties included the first karaoke night with many memorable performances of rock, pop, and Meatloaf. And thanks to Andy M and Ed C, the Carnegie Brewery became a post-speedwork watering hole for many thirsty Flyers. On the race front, Ellen F ran a 2:53 in Boston, and Chris F a 2:50 in New York.

2001

In 2001, the Flyers had the annual party at Park Avenue Country Club and honored Terry B as the Flyer of the Year. Yes, Terry was a fearless runner, colorful weekly email editor, West Hammer man, tattoo king, etc., but the single best Terry ("the Hammer") moment was when he crashed into a pole at speedwork full speed and lived to tell about it. That night!

2001 also was the year Ed A took over the presidency. Hard to imagine anymore more qualified. Ed had been very active for years and it was easily the smoothest transition ever.
2001 Team Photo
The Flyers also fielded a record three teams for Hood to Coast. That's nearly 600 miles of total running by 35 Flyers and, presumably, lots of sleeping bags, bonfires, and alcohol on the beach.

Back to the reality of New York a couple of weeks later--the sureality of 9-11--as Susan H saw a plane fly into a tower from her courthouse window.  Ed A was working next door to Ground Zero and for once he couldn't lend a helping hand as he barely managed to get out through clouds of darkness himself. So did Renee M and other Flyers who survived a horrific morning.

Frank C began the morning enjoying his day off, but was quickly down at the scene as the towers came down. Frank survived, but fellow Flyer Vincent K did not. The day after, many Flyers arrived at Vincent's firehouse on 85th and Lex to pay their respects.

Flyers Cup Created in Memory of Vinnie K
On marathon Sunday, Frank C was also one of the FDNY runners who started the race up at the front line. Todd B and Terry B led the team with 2:53s that year, Ellen F ("whoops I sub-3'd again") ran a 2:57.

2002

Scott C, Ironman, ultra runner, ex-smoker turned endurance king, was VP in 2001 and Prez for 2002. Scott had the foresight to invite the then new-to-NYC Mary Wittenberg to one of the club meetings and everyone was impressed by her knowledge and enthusiasm. Sure enough, a few years later, she was NYRR's Executive Director.

Team Photo 2002
The Flyers' 3rd Vegas Marathon trip in February ended up being on Superbowl Sunday (it had been postponed due to 9/11). A large Superbowl party was held in one of the suites as the Patriots (huge underdog) beat the Rams, and many Flyers collected from the upset.

Summer of 2002 saw many Flyers catching triathlon fever,beginning with the Tupper Lake half and finishing with the Westchester Tri. The Flyers since the 90s has had great triathletes with the likes of Jeanine H, Ed O' and others. But in the summer of '02, the numbers just went hyperbolic.

Terry B and 20 other Flyers flew into Chicago (before it became known as heatwave central) and ran a blistering 2:44.  In NYC, 175 Flyers ran the marathon, with Todd B leading the way with a negative splitting 2:46.   USA Track Field and Running Times both named Muriel M outstanding female runner of the year 75-79. Muriel ran a mile in 8:18 and 10k in 57:45.

Tie-Dyed Flyer of the Year
Ed A was recognized as FOTY at the awards party, receiving his big trophy in a tie-dyed vest. Eight years later, Ed appears to still be "campaigning" to be the FOTY every year. That's the kind of marathon achievement that truly can't be matched. The Flyers are eternally "Grateful" to Ed for all his contributions and service.


2003

The Flyers said yes to "girl power" in 2003 as Prez Amy M led an all female cast of the Exec Committee. Amy's communication and organizational skills were extraordinary. Not to mention her hands-on work ethic. When Deb C had to relocate to LA, Amy also filled in as the secretary and promptly produced the newsletters.

Coach Cliff Held
2003 also saw the Flyers say good-bye to Coach Cliff. Cliff H was more than a coach to many, he was a teammate and friend. Coach Cliff was a teacher during the day and at evening speedwork he taught us week after week the joys of running. Coach Cliff (and wife Suzanne) were always warm and welcoming to new members and, as true Flyers, it never came down to how fast you ran.

Coach Toby T joined the Flyers in the fall of 2003, and remains the Flyers Head Coach in overseeing the Flyers weekly speedwork program.  Toby brought in an encyclopedic running knowledge, but can be a master of understatement  -- you need to listen carefully. Some of his best words of wisdom were dished off in quiet asides rather than in the shout out loud mode.

One of Toby's mantras is train hard, race easy. The Flyers suddenly found themselves running longer and longer during speedwork, and boot camp after that! When you attend a Toby workout, you are sure to be getting your money's worth. Toby's knack for giving out nicknames kept the crew entertained despite everyone being out of breath.

Assistant Coach Joe Y, long time Flyer and a great runner himself, was the perfect person to go to when ready to drop dead after speedwork. Besides his positive energy, Joe also knew a ton about the body and muscles and how to recover in time for your next workout.

Flyers Looking Very NOT Ready for Team Photo 2003
2003 was the year that the Flyers website went into web 2.0. The team has always taken pride in its openness and transparency. The newly improved website was both innovative and informative. Not only did we have far and away the best running website in NYC, RRCA honored the Flyers as one of their top three sites in the country. Richard B received the FOTY award for this breakthrough achievement. Richard and Dana M (Dana was FOTY in 2004), along with Ed, Richard G and others are still plugging away at it every day to keep the site interesting and user friendly.

2004

Gabi D became Prez in 2004. The "Gabster" lived on the Upper East Side in NY Flyers Central, minutes away from countless other Flyers. It was wonderful to bump into folks you know everyday; it's what makes a big city smaller and livable. Be it a poker game at Bill S's or team apparel talk with Anne H, or a drink with Vicky C, Scott S, Jenn S, George C and many others, the Flyers were the Gabster's family (before she started a family of her own).

At Flyers 15-Year Anniversary Party
Paulo Flor, Heather Marcellis, Gabi DiBlasi, Tim Decker and Rich Hulnick
Gabi used the website to our best advantage and made Club communications more efficient. The Flyers also were blessed with weekly email editors JoAnn M and Bill L, whose witty stories kept the team entertained week after week.

Care for a blast from the past? Just go to the website and take a look at the Flyers 2004 Photo Album and Flyer Events from 2004. 

One of the traditions Gabi launched is the Flyers PowerBar Gel Station at Mile 18 of the NYC Marathon.  The Flyers have continued with Gabi's assistance to provide this service each year.  Many of us look forward to reaching that point for some badly needed support!

Besides marathon running, Flyers accomplishments on the Ironman front continued to pile up. Two of the outstanding athletes from 2001 on have been Vicky T and Frank C. It was a friendly rivalry, and in 2004 it also included Frank's training buddy Matt Long (before his accident) -- Matt was the Flyers featured speaker at the Annual Flyers NYC Marathon Pasta Party in 2010. A bunch of Flyers and friends all went up to Lake Placid that year to compete, cheer and test the waters. It was a fun-filled weekend with a house across from the lake and Vicky taking a slot at Kona. (Frank would get one the following year).
Frank C Getting a Tune-Up At Ironman USA 2004
from Flyer and Chiropractor Marc B
2004 also saw some VIFs (Very Important Flyers) join as as rookies. Star runners Erin B and Jamie D, future Prez Christine M and Dan G, and the incomparable Lara K.

-Lloyd H.

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