Flyers Coach Toby T Writes from Africa

Toby T

Dear Flyers,

A postcard from your coach.

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

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


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

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

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

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

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

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

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

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EVERYBODY'S DOING IT!



Richard B

It's election time for the NY Flyers! 

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


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



Ed A



Christine L





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

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

How does the Voting Process Work

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

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

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

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

Flyer of the Year

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

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

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

-Richard B

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How West Ham United Got All Over the New York Flyers

Terence B

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

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

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

So, how did it all come about?

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

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

This is Marlon Harewood of Hammers Fame (of course)

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

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

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

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

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

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

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

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

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

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

Ed A Knows Much
About
Hammers and Beer

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

Now I'll just go and update it.

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

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Happy Holiday Wishes

Stephanie P

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

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

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

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



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

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

Flyer Schizophrenic

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


MUGS!

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

Heather M, Christine L, Anne H, Drew G

Happy holidays everyone!

-Stephanie P.

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Healthy Holiday Eating for Runners

Reyna F

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

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

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


Speed Drill Skipping: YES
Skipping Meals: NO!

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

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

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

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

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

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

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

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

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

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

Happy Holidays!

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

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How To Choose A Coach

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

Coaching Models

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

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

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

What to Look for in a Coach

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

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

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

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

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

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

Resources For Selecting Coaches and Traning Plans

Organizations:

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

Articles:

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

On-Line Training Plans:

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

-Vicky T

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

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VOLUNTEERING FOR THE FLYERS AND THE FLYER EXECUTIVE BOARD



Richard B

What Does it Take?

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

Flyers Volunteering at the Palisades Long Training Run



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

So, How Do I Become a Volunteer?

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

Flyers Leading the NYRR Marathon Long Training Run

What About Serving the Flyer Executive Board?

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

Flyers on an Organized TGIF Boat Cruise

How Can I Get on the Flyer Exec Board?

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

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

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

So, What Next?

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

Richard B.

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