Runs to Beautiful Places: Carl Schurz Park to the NY Botanical Garden

Richard G

To the reader: this post is one of a series I hope to submit involving beautiful destinations, primarily parks, you may never have visited.  They are all “medium”  length runs (8-12 miles) which you could easily lengthen by adding appropriate mileage at the start.

Running through the South Bronx

When I did this run in late March, I  had been sidelined with a pesky injury for most of a month so it was great to finally get back to running! On Saturday March 30th, I joined my running friends Susan and Melissa for a run from Carl Schurz Park to the NY Botanical Garden to check out the Orchid Show. BTW: in case you're confused, the New York Botanical Garden is in the Bronx.

You missed the Orchard Show for this year, but check out the NY Botanical Garden's web site (NYBG Web Site).  There are lots of attractions year round. 

I'm sorry that this run is only a bit shy of 9 miles. I've done many 20 milers and have documented them here, but sometimes you need to go a bit shorter, so save this run for one of those times, whether you're building up, or tapering off. Besides, this run ends with Orchids — something you don't get very often.

Ordinarily, we would have worked our way up along the East River to 125th Street and crossed to the Bronx on the Willis Avenue Bridge. Then we would have headed north on Willis Avenue, thence to 3rd Avenue and thence to Boston Road. When we got to around 170th Street we'd have our usual argument discussion on whether to run through Crotona Park (that's "Crotona", not "Corona") or around it, and then finally we would find our way to Southern Boulevard and thence to the Botanical Garden (important details omitted from this summary). 

Click to Bring Up USATF Map

But today, when we got to the pedestrian bridge to Randall's Island, I innocently said, "Hey why don't we cross over, run around Randalls Island and then cross over to the Bronx on the walkway on the Triboro Bridge". So they said, "OK, whatever." Of course this obsoleted the maps we had taken for the route, mine, in my head (imperfectly remembered), and Susan's, on her iPhone (which, having recently upgraded itself, was uncooperative in displaying directions). And I do recommend you know the route if you do this run. The USATF map and the directions in the text should suffice. You don't want to get lost!

Susan and Melissa on the Triboro Bridge

 We took the shore path up around the west side of Randalls Island, across the foot bridge over the marsh, went around under the bridge to Manhattan and finally got onto the walkway of the Bronx part of the Triboro Bridge and crossed over to a fairly seedy area of the South Bronx.

Then we headed north at the first opportunity, which was on St. Ann's Avenue, intending to eventually intersect 3rd Avenue, at which point we could resume the original route. But unexpectedly, we first bumped into St Mary's Park — and when I see a park I always want to run through it (even if it doesn't quite get you to the right place) — so we ran through it. We asked a couple of people in the park how to get to Crotona Park and no one had heard of it, including a Parks Department worker. So we kept heading more-or-less north and when we got out of the park got onto Cauldwell Avenue. That kept us happy for about a mile. Then we met up with Boston Road and our troubles were over. Not!

I was still anxious to get to and cross through Crotona Park. I think one or two of my companions thought I was more interested in Crotona Park than in getting to the Botanical Garden. Nay, I say. I just prefer running through parks than along streets (not least streets in the South Bronx). In the end we found our way to Crotona Park and crossed it in a sort-of-northward direction, and finally succeeded in getting on Southern Boulevard and at last — 8.7 miles and many tired muscles from the start — got to the Botanical Garden.

The Orchid show and the Botanical Garden

We have run to the Orchid Show perhaps 3 or 4 times over the years and it's always spectacular. And the rest of the Botanical Garden is no less striking. We have spent literally hours hiking along the back woods trails and along the Bronx River and it's truly a treasure. An added benefit was that my work ID got us all in (my work is a corporate donor). I had always gotten in with myself and one guest, so today I asked if I could have two guests. The nice lady said you could have up to 5 guests! Wow, next time let's have a real party.

The Orchid Show at the NY Botanical Garden

The beauty of the Orchids speaks for itself as a glance at the photo shows. Suffice it to say we spent more time in the Botanical Garden than we took to run there. We had a nice lunch at the café (including the totally unexpected availability of Magic Hat #9 Ale), and when we were done we took the tram (included in our free entry) back to the entrance to see how the tourists tour. And today was especially busy with tourists, given the beautiful weather and the Easter weekend. And the last mile walking to the subway was more than enough to put us into nap mode upon returning home — happy and tired. It's just too bad the tram doesn't go to the subway! 

Note: This report was adapted from a report on Papa Bear's web site:
Beyond Central Park: Carl Schurz Park to the NY Botanical Garden
Check it out when you have a moment.

Postscript: readers of the NY Times “Well” Blog may have noticed a May 7th post by by Brian Fidelman: The Roving Runner: The New York Botanical Garden. This was about running within the Botanical Garden on some of the woodland paths and trails. To do this, he got a “community grounds pass” which offers early morning access (from 6 to 10 AM) to exercisers. I believe they prohibit running during regular hours.

In contrast, we ran TO the place, not INSIDE the place. We’ve walked these paths and trails numerous times and I wouldn’t discourage anyone from getting a pass and running them. But if you are looking for a good trail run, you might find these rather tame. No rocks, no roots and no hills. Yes, going before the official opening time would allow you to run and avoid the tourists, but you would also miss the special flower shows and various amenities. If you have a yen to do both, perhaps you could arrive at 9, run for an hour, then stay for the flowers after the park officially opens. So take your choice, EARLY or LATE, TO the place or INSIDE the place – it’s all good.

- Papa Bear (Richard G.) 

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A Hot Time in Puerto Rico

Linda C

On November 1, 2012, before the NYCM was cancelled, I happened upon a booth at the NYCM expo for the Puerto Rico Marathon and Half-Marathon. The inaugural running in San Juan was set for May 5, 2013.  I don't remember it being particularly cold that week, but running a marathon in sunny warm Puerto Rico sounded like fun.  I took the postcard with the discount code and weeks later registered to run the Puerto Rico Marathon, later switching to run the half-marathon (Flyer Louie R also was in Puerto Rico and ran the full marathon). With that, at 4:22AM on May 5th, I found myself on a bus going from the Caribe Hilton Hotel in San Juan, Puerto Rico heading to the start of the race near the Puerto Rico Convention Center.

A Pitch Dark Start

The race was scheduled to start at 5AM.  It was pitch dark out and already 79 degrees. With beads of perspiration forming on my pale NYC winter skin, I began to realize that I may have just underestimated exactly how warm it would feel going from temperatures hovering in the 40's to temperatures in the 80's with high humidity. Nevertheless, I was out to enjoy the race.  According to the race results, there were 1,321 runners (300 marathoners and 1021 half-marathoners).   

One week earlier I ran NYRR's Run As One –– a 4-mile race that had 6,998 finishers.  This was quite a different race. Marathoners and half-marathoners had the same start and the same start corrals. Corrals were set by projected race pace and based on the honor system with the fastest corral set at 6:00 min/mile and faster, and the slowest corral at 12:30+ min/mile. Some announcements were made and a moment of silence was taken for the victims of the Boston Marathon bombings (or at least I think that's what the moment of silence was for as the announcement regarding it was made in Spanish), a musical recording of the Puerto Rico and U.S. national anthems were played, the start horn sounded and we were off.

We were in pre-dawn darkness for the first few miles of the race.  My thoughts ranged from telling myself to keep an even pace so as not to burn out in the heat to telling myself to run a bit faster to keep up with the group because I didn't know where the heck I was running and it was dark –– there were street lights, but the streets of San Juan are certainly not as well lit as the streets of NYC. We rounded a corner and suddenly the shore was to our left and the sun was rising. It was breathtaking. Running alongside this beautiful view was easy. It was still very warm, but I began to think that just maybe I could finish this race with a pretty good time; at least beat my time from the frigid Manhattan Half. But then the sun came out.

Sun Rises Over the Course

With the sun rising, we were back inland.  Saturday night revelers were still in bars along the course, but came out to cheer us on. There weren't many spectators along the course, but the few people we passed cheered us on heartily, whether they were intentional spectators, on their way to their Sunday chores, or extending their Saturday partying. We ran through the city and the sun continued to rise higher in the sky. My sunglasses went from the top of my head to firmly on my face and as the race progressed I tucked my visor a little bit lower. This was by no means a hilly course and several times after dousing my head with some iced water at the fluid stations, I'd attempt to push my pace. But it was a struggle and I would soon revert to just plodding along to the finish.

There were fluid stations every 1 to 2 miles and Gatorade gels available at several of the fluid stations.  While the course information promised three porta-potties at each aid station, I spotted only one port-potty at one of the aid stations on the course. The marathoners and half-marathoners share the course for the first 4.75 miles or so before separating. The marathon course then rejoins the half-marathon course within about 4 miles of the finish. At about this point in the race for me, the marathon pace car passed me and the would-be marathon winner ran quickly by seemingly unfazed by the heat (he is a resident of Bayamon, Puerto Rico and finished in 2:43:35).

The sun was unrelenting and when the course brought us once again within view of the shore, there was still no relief from the heat.  With the waves crashing below, one would think that there would be a sea breeze, but there was none. With not many miles left to go and running through a more affluent neighborhood in San Juan with glimpses of the shore, the heat was bearable. While I was running I didn't feel that I was slowing down, but my Garmin told me otherwise.  I still overcame some of the runners that were consistently in front of me throughout the race. The finish was in full sun and heat, but it was glorious! It was the finish. My sister was at the finish line cheering me on and was even able to take a video of me coming in to the finish.

A Glorious Finish!

The post-race amenities included sports massages (not my thing), Gatorade, water, bananas (raw green bananas that I did not take), and, oddly, packages of sweet honey buns and bottles of Pepsi! I finished with my slowest half-marathon time, but I enjoyed the race. What made the race experience even better was walking back to the hotel and recovering in the hotel pool and the private hotel beach. My legs never felt better.  I would run this race again and next time I'll be ready for the heat. Plus, one lesson I learned from running this race –– remove the KT tape from my leg BEFORE spending the afternoon recovering in the sun.

-Linda C

P.S.  There was a peacock and swans on the hotel grounds!

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Flyers May Monthly Trail Run With More to Come

Felicity L

I recently had the notion that it would be fun for there to be a monthly Flyers Trail Run, so I decided to organize the first of a series of monthly trail runs, including with a sign-up page on the Flyers website.  Other Flyers liked the idea, and so on a warm morning in May, a group of ten intrepid Flyers woke up at the crack of dawn and headed out of the city to check out the running trails in Rockefeller State Park. The park is just a quick 40 minute drive north of the city (or if you’re not lucky enough to have Dave K and Eric F volunteer to drive, about 50 minutes from Grand Central Station on the Metro-North Hudson line train). 

Dave K, Debbie P, Anagha A, Eric F, Bill S, Russ S,
Felicity L, Luiza S, Meg B and Francesco P

This park was born in 1983, with land donated by the Rockefeller family, and has more than twenty miles of carriage trails. The carriage trails are an excellent introduction to trail running as they are relatively smooth and even, and the hills (though constantly rolling) are not steep.

Russ S, as our designated navigator for the day, met us at the nearby high school parking lot, and led the group on an 8 mile run, reaching the park via the OCA trail. The OCA (Old Croton Aqueduct) trail follows the route of the old aqueduct, which carried water from the Croton River in Westchester, down to NYC, using only the force of gravity. 

Russ S Leads a Few of Us as We Spread Out
Into Casual Pace (i.e., Chatting) Groups

There is not much of the aqueduct system that still remains today other than some stone ventilators and other support structures here and there, to remind you of the 41 mile system that once existed. After leaving the OCA trail, we had a quick ramble through some farms en route to Swan Lake, which is more or less the hub of the park, with a variety of trails branching out in all directions. 

Part of the group headed back to the car via the Overlook Trail, and part of the group added on a 5-K loop beyond the lake before heading back. We all reunited back at the parking lot behind Sleepy Hollow High School, where Debbie P treated us to some amazing (and well-deserved!) homemade banana chocolate chip cookies before heading back to the city. Another amazing run with an amazing group of Flyers!

Anagha A. Snatches a Cookie Before the Group Devours Them All
As Debbie P and Eric F Look On With Smiles
(Having Already Consumed Quite a Few!)

If you missed this one (or if you were there!), save the date June 22 for the next Flyers trail run!

-Felicity L

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Miracle Foods? Really??

Reyna F

One of the most frequent nutrition questions people ask is “what is the most nutritious food that I can eat?” Or, “what one food will make me feel better?”  We read and hear so much about "miracle foods."  There are lists of the "Top 10 Miracle Foods." And Dr. Oz always tells his audience about the latest miracle food.  Whether it is pomegranates, raspberry ketones, acai berry, or moringa, everyone wants something, anything, that will make them healthier.  And if you can put it in a capsule, that would be even better!  A magic pill. Yes!! I will take one. But this doesn't exist because if it did, we would all be healthy.

Of note, the journal of Nutrition and Cancer recently published an article, "Reality check: There is no such thing as a Miracle Food" discussing Dr. Oz and the effect of miracle foods.  This is a great read, and you can click here to see the article:   

So what do I tell people when they ask me these questions? First, I tell them there are no miracle foods and they should not waste their money on expensive supplements. Instead eat plenty of fruits and vegetables of many different colors. Each color has a different set of antioxidants.

• Red fruits and vegetables contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.  
• Orange and yellow fruits and veggies contain betacarotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. 
• Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.  
• Blue and purple contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as anticarcinogens in the digestive tract, and limit the activity of cancer cells. 
• White contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

But this information is not enough for most people. They want to hear me name some foods.  Ok, ok.... here are some foods that are loaded with antioxidants, fiber, and protein that you can find at your local supermarket.  They are some high quality foods to include in a healthy, well balanced eating plan:

-      Amaranth

-      Beans

-      Beets

-      Blueberries

-      Broccoli

-      Chia seeds

-      Garlic

-      Green Tea

-      Kefir
-   Walnuts

AMARANTH

You thought quinoa was the best grain. Think again. Amaranth is a gluten free grain that is higher in protein than quinoa.  Amaranth appears to lower cholesterol via its content of plant stanols and squalene. And it is fast and easy to prepare.

BEANS

It is true that beans are good for your heart. They are high in fiber, high in protein, low in fat and calories, high in B vitamins, magnesium, phosphorus and iron, and inexpensive.  When you increase your fiber intake, increase your water intake to reduce the side effects of eating beans. Or take Beano.

BEETS

Beets are high in folate, mangenese, vitamin C, potassium and fiber.  They contain a variety of antioxidants.  Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Beet greens are high in lutein and zeaxanthin.  Yellow beets are very high in lutein. Lutein and zeaxanthin are important for eye health.

BLUEBERRIES

These berries are high in the antioxidant anthocyanins and other antioxidants including resveratrol. They are low glycemic index, high in magnesium, vitamin K, vitamin C and fiber, and low in calories.  They are another heart healthy food that is an immune booster.

BROCCOLI

Want to detox naturally?  Eat broccoli. Broccoli contains the phytonutrients glucoraphanin, gluconasturtiian, and glucobrassicin which support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level. Broccoli is also high in fiber, vitamin C, vitamin K, folate and antioxidants. It is an anti-inflammatory food due to the flavoinoid kaempferol.

CHIA SEEDS

Chia seeds are whole grains that have a very high content of fiber.  Even though the seeds are small and don’t appear to be nutrient dense, they are packed with protein, potassium, dietary fiber and omega-3 fatty acids.  Chia seeds are replacing flax seeds due to their higher omega 3 fatty acid content and fiber content.

GARLIC

Garlic contains flavonoids and sulfur-containing nutrients.  Garlic may help improve iron metabolism - the diallyl sulfides in garlic help increase production of a protein called ferroportin. Garlic's sulfides can help dilate our blood vessels and help keep our blood pressure under control. Garlic also contains powerful antioxidants and anti-inflammatories. 

GREEN TEA

Green tea is one of the least processed teas and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate , which is believed to be responsible for most of the health benefits linked to green tea. Green tea drinkers appear to have lower risk for a wide range of diseases, from simple bacterial or viral infections to chronic degenerative conditions including cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis. Green tea contains three major components that promote fat loss: catechins, caffeine and theanine. Green tea may also increase exercise endurance, but you might need to drink 4 cups in order to get this benefit.  

KEFIR

Kefir is a fermented milk drink that is practically lactose free. It is very high in probiotics which support gut health. Kefir contains certain healthy bacteria that is not available in yogurt, including Lactobacillus Caucasus, Leuconostoc, Acetobacter species, Streptococcus species, Saccharomyces kefir and Torula kefir.  It is a good source of vitamin A, D and calcium.

WALNUTS

Did you know that approximately 90% of the phenols in walnuts are found in the walnut skin, including key phenolic acids, tannins, and flavonoids? They are also high in vitamin E and omega 3 fatty acids which are heart protective.  Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes.

-Reyna Franco, MS, RD, CSSD, CPT

Blogmaster's Note:  If you would like to learn how food can make you faster and fitter, contact Reyna Franco.  She is a registered dietitian-nutritionist, board certified specialist in sports nutrition, and personal trainer.  www.reynafranco.com  Reyna@reynafranco.com

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New Flyer Profile: Francesco P

Francesco P

New York is what got me into running. Growing up in my hometown, Florence, for kids of my generation it was all about soccer and volleyball year round, with skiing in the winter and tennis in the summer. Running wasn't anywhere in the picture. And it stayed that way for a very long time.

I remember end-October 1989, when I first moved to New York with my wife to start a new job. It was just days before the New York City Marathon. When my travel agent warned me I would have a hard time finding a hotel room. I had no idea what she was talking about.

Fast forward to 2005. I am in New York again, this time with my two kids, after a few years spent in Paris and in Brussels. The running craze has taken over the city. I go to parties, chat with people, and the topic keeps coming back: everybody just seems to love running, and the marathon is the big thing. One day that year, I plucked up my courage and signed up for the lottery. I am among thousands, but I win my spot. I run the New York City Marathon. Such an extraordinary experience! The following year, I win the lottery again. And in 2007 I am already running my first Boston. From there on, I never stopped and running has become part of my life.

2010 NYC Marathon –– 6th of my 7th NYC Marathons
Just off the Queensboro Bridge 

Of course, many things have changed since those early years. Joining my first club was a major turning point. It happened in 2008, after I went back to Brussels from New York. What a difference it made to be able to do my speed work with other runners – and make new wonderful friends in the process. Back again to New York in 2011 (yes, I do have a soft spot for New York!), a whole year of running solo in Central Park went by, before I made up my mind about joining a new club in New York. 

Then, right in the middle of my summer vacation in Italy, I learned from my good friend and Flyer Nikhil H about a 20-mile run with the Flyers called the Palisades Long Run. Hey, Flyers, what a great seller you have there! Within minutes, I joined the club. And what a club it is! Another good friend, Flyer Sungwon H, chaperoned me in my first steps with the Flyers and introduced me to many great people. Thanks to her, I discovered the Flyer 6:00 am groups led with great enthusiasm and commitment by Francine A (Tues, Thurs) and Louise C (Weds).  I honestly do not think I could have found a nicer group of runners in New York.

Thousands of miles and a few injuries after I started running, in 2012 I broke 3 hours in Chicago at the age of 50. A long-time goal had finally been achieved. Time to call it a day? I don’t think so. My next marathon was New York 2012. We all know how that went with Hurricane Sandy. And then there was Boston. There are no words to express how we all felt that day. I like to go back to those brief moments of joy after crossing the finish line, and not think for a moment about the tragic events that followed not even two hours later.

Happy, But Not For Long
Before Tragedy Struck - in Boston

We runners know that running is intrinsically selfish. For this reason, we also know how essential it is to give back. Every year there is one marathon that I run for a cause close to my heart. I have done five marathon fundraisers, and four of them in New York. It’s been the opportunity to get to know fabulous charity organizations, like Shoe4Africa (thank you Flyer Toby T, Founder and CEO of the organization) and the Robin Hood foundation. 

One year I set up my own team, after a heart-breaking visit to Braille Without Borders, an amazing project in Lhasa dedicated to the rescue of blind children from a life of misery and illiteracy in the most remote areas of Tibet.  This has been my most successful fund-raising campaign so far, and I am very proud of the response I got from friends, colleagues and fellow runners.

Happy to be part of the Flyers’ community!

Francesco P.

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