Friday, December 26, 2014

Flyers Flashback Friday -- 1999 Executive Board Nominee Statements


Blogmaster's Note:  This year is the Flyer's 25th Anniversary as a running club in NYC.  In honoring our long history, this is the last in a series of posts this year featuring excerpts from Flyers newsletters dating back to 1992.  For prior posts under this category, please click HERE.

Since during the new month we Flyers will elect the new Flyers Executive Board that will take us into the 2nd quarter century of the club's existence, this blog post takes us back 15 years to 1999 to see what the candidates running for office had to say in their campaign platforms back then.  

In December 1999, there was one candidate for President (Amy Stern) and Secretary (Sara Dziklewicz), along with five candidates for VP (Ed Altman was elected), two candidates for Treasurer (Tim Decker was elected), and three candidates for Member at Large (Vicky Tiase was elected).

Below are excerpts from the campaign platforms of the Flyers who were nominated in 1999 and then were elected to serve on the Executive Board in 2000.

To read the entire newsletter from which this article appeared, you'll need your Flyers password when you click HERE.  -Dave K, NY Flyers Blogmaster


Election 2000 Candidate Biographies


Amy
Amy Stern, President 
"... I now believe it's time to turn our attention inward. I envision the Flyer logo overwhelming the Park, events filled to capacity, newer members bringing their fresh ideas to the fore, and long-standing members experiencing a revitalized interest in club activities.  Through our efforts, I want all members to rediscover their passion for sport and play."

Ed Altman, Vice President 
"... As your Vice President I will continue to seek your input regarding the direction of the team and will work to ensure that the Flyer experience is pleasant and rewarding for all of us."

Ed
Tim Decker, Treasurer
"... If elected NYF Treasurer, you will see the same attention to detail, fairness and dedication that has been evident in my efforts on behalf of the Flyers in the past.  You will also return a strong, experienced voice to our Executive Committee.
Tim
Sara Dzikiewicz (aka Sara Heard), Secretary
"... In the interest of full disclosure I should admit that I'm a lousy minutes taker, but hey... nobody's perfect."

Sara
Vicky
Vicky Tiase, Member at Large
"As an avid runner I looked to the Flyers three years ago for some people with whom to share my love of running and athletics, and to socialize just a little.  Not only did I find what I was searching for, but I also had the opportunity to meet great people, some of which have become my best friends.... I decided it was time to give more of myself and take a more integral role in the premier running club of the area. My goal is to see the New York Flyers work even more efficiently and to reach every member in some remarkable way."

Blogmaster's Other Note: Please remember to vote in this year's election. And for the uncontested positions, please still read the candidate biographies -- you can click HERE to read the bios of all of the candidates. Each candidate has a strong vision for the club, just as they did 15 years ago. I think we'd all agree that we owe all of them a debt of gratitude for running for office, not just this year, but throughout the years. We all get out of the Club as much or more as we put into it, and with the leadership of our Executive Board members, and the involvement and support of the membership, we all can be excited about what's yet to come :)

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Friday, December 19, 2014

Self-Myofascial Release (SMR) for Runners

Michael Conlon
Finish Line Physical Therapy
If you’re like most people, you have a love/hate relationship with the foam roller. You know it’s good for you, and you love how it feels-oh-so-good when it’s done … and yet, is it a mighty painful process getting there! One thing is true: introducing self-myofascial release (SMR) into your routine is one of the keys to preventing injury and improving performance.

What Happens When Muscles Get Tight

Muscles are surrounded by thin connective tissue layers called fascia. With exercise, your muscles grow and adapt, and fascial adhesions – called trigger points – can form that cause pain and prevent them from gliding smoothly. The foam roller helps to release restrictions by hydrating your muscles (i.e., by allowing needed fluids to more readily access the fascia) and increasing circulation, both of which relieve muscle pain and soreness. SMR also stimulates a relaxation-response, facilitates optimal muscle movement and performance by increasing flexibility, strength and mobility. It is one of the best ways to accelerate recovery time and decrease DOMS (delayed onset muscle soreness). 

A Few DOs and DON’Ts

Here are a few important things to remember every time you use the foam roller:

  • DO take your time with each area of focus. 
  • DON’T bomb up and down the leg as quickly as possible just to get it over with (we know you’ve done it before!). Let’s be honest: foam rolling is uncomfortable and painful. But the more methodical and relaxed you are in addressing each area, the more you’ll get out of it.
  • DON’T hold your breath! 
  • DO focus on complete inhales and exhales to connect the breath to each movement and maximize the effects of SMR.
  • DO get up and move around after each technique in order to circulate more blood to the area.
  • DO foam roll daily – and if you can, both before and after exercise. SMR before exercise can serve as a dynamic warm-up, helping to increase blood flow and prepare muscles to tolerate the upcoming demands of exercise. After exercise, it helps to flush tissue, create pliability and begin the recovery process. 
Self-Myofascial Release for the Quads/ITB

In a plank position, place the roller in the center of your leg just above kneecap. Slowly roll up 2 inches then back down an inch. Repeat. Holding that plank position, take a couple of horizontal passes (we like to call them “windshield wipers”) to massage the tissue, then bring your heel towards your butt 2x. You’ll actually feel the fascia stretching out, and it will likely be painful! Repeat that cycle all the way up the quad to your hip.


To address your outer quad/ITB, rotate just slightly so you’re in a side plank with the roller at 45 degrees on the lateral quad. This is key: make sure you aren’t directly on the ITB, but rather on the section of the muscle between the ITB and the central quad that you just rolled! Roll down 2 inches, then back up an inch. Repeat. Massage tissue with a couple of back and forth passes, then bring heel to butt 2x. Repeat down lateral quad to kneecap.

Click HERE to view a video demonstration.

Self-Myofascial Release for the Calves

Place roller beneath base of both calves, hands by your sides slightly in front of your hips. To increase the pressure on the calf, place your other leg on top of your shin throughout the sequence. You can also lift hips off ground to allow roller to support body weight.

Repeat the same trigger point sequence as with the quads: roll up 2 inches, then back down 1 inch. Repeat. Hold that position as you move leg side to side a couple of times to massage the tissue. Slowly bring your toes up toward your shin twice, flexing the ankle. Repeat that sequence, working your way all the way up the leg. Be sure to rotate your foot in and out to release the medial and lateral aspect of the calf. 

Click HERE to view a video demonstration. 

Self-Myofascial Release for the Glutes/Piriformis

Place a small ball (could be a lacrosse or tennis ball) underneath your right butt cheek in the glute area, as if you’re putting the ball in your back pocket. Flex your right leg up and out twice, bringing your knee towards your chest. Next, bend the knee and place your foot flat on the ground. Allow the knee to roll out twice, then let the knee roll in twice. Massage the area by rolling the ball around in small circles a couple of times in each direction. Repeat the sequence 2-3x.

Click HERE to view a video demonstration.

You can also use a roller on the glutes if you don’t have a ball. Starting with your right side, sit on the roller and cross your right leg over the left in a figure 4 position. Shift your weight so that the right glute is in center of the roller. Try to relax and sink down into the roller. Once you find a tight spot, in small oscillations, rotate hips back and forth so that you feel like you’re working out the tissue.




Are All Foam Rollers The Same?

Yes and no. Let me say this: any SMR work is better than nothing! But if you have a choice, opt for firmer rollers with texture, such as the GRID from Trigger Point. A textured surface most closely mimics what a person might do with his or her hands (such as using the palm, fingers or fingertips), allowing the user to apply more or less pressure to a targeted muscle group depending on tissue tolerance.


Blogmaster's Note: Michael Conlon is the founder and owner of Finish Line Physical Therapy, which he opened in 2006 to provide the highest quality of care, service, and personal attention in a comfortable, supportive, and friendly atmosphere. He has been a New York State licensed physical therapist since 1997. He is a certified full-body Active Release Techniques provider and is recognized as a Fellow of Applied Functional Science (FAFS) through the internationally acclaimed Gray Institute. He is passionate about endurance sports, both as a participant and coach, and has run 24 marathons and completed three Ironman triathlons. As a coach for the NYC chapter of the Leukemia and Lymphoma’s Team in Training program since 2002, Michael has trained hundreds of runners, from beginners to advanced marathoners.  -Dave K.

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Friday, December 12, 2014

New York City Marathon 2014

Amanda Barlow
Running “destination” marathons has become an exciting addiction for me as I travel the world and run marathons in some of the most iconic locations on the planet. Mt Kilimanjaro, the Great Wall, the Inca Trail, Antarctica, the Amazon Jungle, along with some of the greatest road marathons like London and Boston, have all been ticked off my bucket list. 

The most well known of all marathons, the NYC Marathon, was definitely on my “been there, run that” list. Like the Boston Marathon, the NYC Marathon has a guaranteed method of gaining a registration if you are able to make a qualifying time and I knew from my “BQ” entry into the 2013 and 2014 Boston Marathons that gaining a qualifying time entry was a much more rewarding experience than just buying a place through a marathon tour group. The only problem was that the qualifying times for the NYC Marathon are tough – way faster than the Boston qualifying times, and much faster than I thought my old recreational marathoner's legs could run!

The Boston qualifying time for my age group of Female 50-54 was 4 hours, but the NYC Marathon qualifying time for the same category was 3 hours 49 minutes – 8 minutes faster than I had ever run before. I knew it was a long shot that I could possibly make that time but I gave it my best shot at the 2013 Brisbane Marathon (Qld, Australia) where the course is relatively flat and the weather favorable. With my 5km target time splits written on the inside of my forearm as a guide, I started off customarily above pace (because I’m hopeless at pacing myself!). Just after the 16km mark I was surprised when the 3:45 pacer overtook me with his helium-filled balloons floating above his head displaying the time I needed to aim for if I had any chance of getting a NYC Marathon qualifying time. I knew then that if I let this guy get too far ahead of me there was no way I would make my target time so I decided to stay on his heels and try to keep up with him all the way to the finish line. This worked a treat and I know I wouldn’t have been able to push myself as hard as I did if I had been on my own. Although I had to ease my pace off at the 35km mark due to a stitch, I was still able to maintain the lead I had gained by pacing at 3:45 time instead of the 3:49 time that I needed and I managed to cross the finish line in 3:47:45.

Although I had secured a registration in the marathon a year before the actual event, I was unsure if I would actually be able to go to New York due to unpredictable work commitments. I wouldn’t know until last minute if I would actually be able to go to NY. As the time drew closer it was looking like I wouldn’t have been able to go but 10 days before the big race my work situation looked favorable so I committed to booking the airfares. I was going to be working right up until 2 days before the event so could only make the long trip from Brisbane, Australia, to New York on the day before, arriving in New York at 5pm on Saturday, November 1st – the evening before the marathon.

With so little time to prepare for race logistics, in a city I had never been to before, I contacted a fellow destination marathon addict, and New York resident and friend, Howard C of the NY Flyers running club, who I had met initially at the Antarctic Ice Marathon in 2012 and again at my home town marathon on the Gold Coast in Australia in July 2014, and asked for some help with last minute accommodations and assistance getting to the start line.

My Ride to the Start Line?
If Only I Had Met Him Before the Race
Instead of While Playing the Tourist :)

Howard put a call out to his New York Flyers friends asking if anyone could help me out with a place to stay in NY for the weekend of the marathon and within 48 hours he had gotten back to me with generous offers from two different people who were prepared to extend their hospitality and host a total stranger in their home. Given the time difference with our communications between the US and Australia I missed the mad flurry of messages he sent as he filled me in on the options that had now become available so in the end he accepted an offer on my behalf at the home of New York Flyers member Sungwon H and her husband Joe J. Their apartment was conveniently located in Manhattan and was walking distance from the finish line – perfect!!

Another equally generous offer was received from New York Flyers member Dave K who graciously extended his hospitality for me to share his home, kids and cats for the weekend! While Howard had made the accommodation decision for me, I was very fortunate in securing Dave’s extra generous offer of ensuring that I made it to the start line safely by meeting me at Sungwon’s apartment the morning of the marathon and accompanying me on the 2 hour taxi, ferry and bus rides to the start line on Staten Island. With my two biggest dilemmas solved – where to stay and how to get to the start line – I was now able to relax somewhat and start getting excited about my trip to New York.

The flights from Brisbane to NY took over 21 hours, stopping for a couple of hours at LAX on the way. My flight was a few minutes ahead of schedule and touched down at JFK Airport at 5pm on Saturday, the day before the marathon. Travelling with only carry-on luggage meant that I was able to get off the plane and into a cab quickly and make my way to the race expo at the Jacob Javits Center in Manhattan so I could pick up my race number.

Although the number pick-up was meant to close at 5pm I had made inquiries about how to pick up my number knowing I couldn’t be there by that time and I was relieved to see a stall set up for late-comers like myself. Although the Expo displays were already being pulled down and packed away with military precision by an army of forklifts and de-construction teams who obviously had deadlines to meet, the NYRR had set up a desk away from the war zone (which would have had hundreds of thousands of visitors over the previous few days) where us late-comers quickly exchanged proof of ID for our race kit. Being late meant that we were allocated a different race number from what our original registration showed we would have but that was a minor and insignificant issue. I was sure I would have missed out on the complimentary race shirt but to my surprise I still received one – albeit slightly bigger than my ideal size. Now I was excited - I had made it…and had the shirt to prove it. There was just one thing left to get – the finishers medal around my neck!

With the pre-race logistics out of the way I started getting excited about catching up with Howard and two of his New York friends who I had also met at the Gold Coast marathon earlier in the year. We had organized to meet at Bistango Restaurant so I caught a cab there and arrived about 10 minutes before the rest of the party of about 15 people. It was so exciting catching up with Howard, Nancy and Kino on their home turf this time – and not just any old city... I was in New York – the home of “Friends” and “Sex In The City” – I felt like I already knew the city even though I had never been there before!

It was great catching up with old friends and making new ones the night before the marathon. The marathon community is such a fun group of people and it’s what I love most about the sport. Some were indulging in a glass or two of wine while others were playing it safe and only drinking water but everyone was unmistakably super excited about running the marathon the next day or cheering on from the sidelines. Runners and supporters are equally important on race day – the cheering crowds are what make the big city marathons so amazing and seeing the faces of supporters light up with excitement when they finally spot their loved one amongst the runners is priceless.



By 10pm everyone started bundling up and prepared to leave the warmth of the restaurant to pour out onto the street in the bitterly cold wind and light rain. After a group huddle to have our photo taken by the waitress from the restaurant I jumped into a cab with Howard and we headed uptown to Sungwon’s address where I was dropped off while Howard continued on to his hotel. 

Stepping out of the cab, I felt like I had just stepped into an episode of Sex and the City, with Central Park on the other side of the road and a welcoming green canopy supported by brass poles extending from the curb to the front doors of the 5th Avenue apartment block where I would be staying for the next two nights. Only 48 hours before I had been working on an oil rig in the Indian Ocean wearing steel-capped boots, and orange coveralls and now I was being greeted by the welcoming doorman of a 5th Avenue apartment in uptown New York City – what a contrast!

I felt really bad arriving so late in the night at my hosts' apartment but Sungwon and Joe were understanding and made me feel welcomed into their lovely home. It was already about 10:30pm so we just had a brief introduction as I was shown my room and bathroom and any things I’d need in the kitchen for my early start the next morning. It was warm and cozy in my bedroom and after spending about half an hour preparing my running gear I headed to bed. Despite travelling for 24 hours from the other side of the world I fell asleep with no problems and slept soundly until my alarm woke me.

I had pre-arranged to meet Dave in front of the apartment at 6:30am where I would join him in the cab, which would then take us to the Staten Island ferry terminal. As the start of my wave wasn’t to be until 10:10am I knew I had to eat a small meal to sustain me before, and throughout, the race so I boiled two eggs and ate them along with a piece of bread and an apple.

It was then time to leave the warmth of the apartment and see what the weather had served up for us on race day. It only took one step out of the big brass-framed glass doors onto the street to realize my worst fears – the gale-force winds that had been predicted for the past few days had arrived right on cue. I was quietly hoping the Bureau of Meteorology had got it wrong, but unfortunately they were spot on. But I was at least prepared for it. Along with a few layers of my own clothes I also had a throwaway fleecy jacket and white disposable windproof pants and jacket that Howard had kindly provided. I may have looked like I was trying to avoid Ebola contamination but at least I was warm! I was only waiting for a few minutes before Dave arrived in the cab so as it pulled up in front of me I joined him in the back seat and introduced myself before the cab peeled away from the curb and we headed towards the ferry terminal.

Not only was Dave running the marathon but he was to be a 4 hour pace setter – providing a steady pace for runners who wanted to try and run the marathon in 4 hours or less. Under ideal conditions of a flat course and favorable weather I would normally be aiming for around 4 hours but I knew there was no way I would make that time today given the strength of the wind and that there were hills over all the bridges that we had to cross – with a headwind!! I would be starting in a different wave to Dave as well so once he got me to the start line where I met up with Howard he went on his own way to prepare for his start. I was extremely grateful for him taking the stress out of getting to the start line for me.
After Running Over So Many Bridges
It Was Lovely to Visit the Brooklyn Bridge
On A Leisurely Walk....
The start line at Fort Wadsworth on Staten Island is divided into three colored assembly areas - blue, orange and green. Your previous marathon times or type of registration (qualifying time or running for a charity) determine which color, wave and corral you start in within these assembly areas. My qualifying time registration originally had me starting in wave 2 in the orange area but because I picked up my race number late I was given an alternative start in the blue area. But that worked out in my favor because that was also where Howard was starting from so we could wait together.

Waiting with Howard -- Brrr!
With a race involving more than 50,000 participants the logistics at the start line are immense. Although our wave didn’t start until 10:10am we had to leave the apartment by 6:30am to allow us plenty of time to make it to the start line. Although the prospect of having to wait around in the cold wind was not appealing you couldn’t take the chance of lengthy delays in the public transport on the ferry and buses and arrive late and miss your start. Howard passed up on the opportunity to wait out the start in the warm VIP tents where his friends were comfortably waiting and instead stayed with me so I could experience the real NYC Marathon experience out in the cold wind with the rest of the thousands of people. I don’t think you can truly say you have completed the New York City Marathon without sharing the bitterly cold wind, insane line-ups for the pre-race pee and the general confusion that all adds to the excitement at the start line.

My feeling of dread at having to run in the strong wind was only made worse by Howard telling me that he heard the wheelchair athletes would not be starting on Staten Island because the organizers deemed it would be too unsafe for them in the strong winds that would be even worse along the exposed lengthy span of the Verrazano-Narrows Bridge. I tried to reassure myself by being grateful that at least it wasn’t raining!

As the start time for our wave drew closer we packed up the warm clothes we wanted to be taken to the finish line and left them at the baggage drop-off UPS trucks that were numbered according to race numbers. We headed down the road and followed the crowd in the general direction of the Verrazano-Narrows Bridge but Howard became concerned that we may have been heading to the wrong start location so he asked one of the many volunteer race information people where the blue start location was. Unfortunately we had in fact been following the wrong people and we had to go back past where we had started from and now, with no time to spare, we had to run to avoid being locked out of the starting corrals.

We managed to get to where we were supposed to be just in time and then inched our way towards the corral’s gates with the rest of the thousands-strong crowd. One positive of the crowded conditions was that we were protected from the cold wind and now that we had shed some of our layers every bit of protection from the wind was welcomed.

It wasn’t long before our wave was called to enter the corrals so Howard headed off ahead of me as he was to start from a different corral than me. As everyone passed through the gates onto the starting area on the approach to Verrazano-Narrows Bridge the race volunteers manning the gates checked that we all had the proper race bibs for the wave we were about to start in. I wasn't sure how stringent they are about starting in the right location but I didn’t want to take the chance of being told I couldn’t start – that would have been devastating!

Once in the starting corral it was time to shed any remaining layers of clothing that you didn’t want to run with and these were deposited in designated bins plus anywhere else along the ground or fence line. There were mountains of discarded jackets, pants, scarves, gloves and blankets along with garbage bags that people had been using as wind shields. It was certainly going to be a good day for the charity organizations that all of these clothes eventually get donated to. They must pray for really cold conditions so they maximize how much clothing gets discarded at the start line!

Unlike most marathons I had run where the start line is very congested, this start line was the exact opposite. Once we got past the start line timing mats the road stretched out into several lanes heading over the Verrazano-Narrows Bridge.  Over fifty thousand people streamed out over the double-decker bridge and headed onto the unprotected 2.5km stretch of road over the Hudson River. With the crowd of runners now very sparsely spread out on the immense area of roadway the wind battered us with all its fury. There were large plastic garbage bags flying through the air and I was terrified of one getting tangled around my legs and tripping me up. I was to hear after the race that this actually happened to a number of people and they were injured as they fell to their knees and face on the hard road surface. As well as trying to avoid flying debris I also had to concentrate on not tripping myself up as the wind blew my front leg across the path of my forward-striding back leg. The unpredictable gusting of the wind made it very difficult to predict where each foot strike would eventually land on the ground. At this point in time I was already thinking that this was going to be a long tortuous marathon! With only 1km covered I was already having to fight the voice in my head telling me this was not fun and maybe I should just give in to the conditions but as we crested the top of the bridge and finally started to run downhill it all felt just that little bit easier to cope with the wind and I was able to block out that voice in my head and convince myself that having that finishers medal placed around my neck after crossing the finish line would make it all worthwhile.

Once we came off the bridge and entered the streets of Brooklyn we were slightly protected from the wind by the buildings but it was still uncomfortably windy and cold enough for the need to keep my gloves and beanie on. It wasn’t until the 10km mark when I finally threw my beanie to the side of the road but I was to keep my gloves on for the entire race. I was also grateful for the long sleeves I was wearing under my New York Flyers singlet because it definitely wasn’t singlet weather!

As I ran along the road I passed at least three people in the supporting crowds with signs saying “Go Amanda!” It would boost my spirits and make me smile each time I saw one even though I knew it wasn’t meant to be for me.  My spirits were boosted even more when someone in the crowd yelled out to me by my name and when I turned to see who it was I was surprised to see one of the ladies I had met the night before while out for dinner with my friends. By the time I realized she was actually cheering for me, and not some other random Amanda, I was already past her and feebly turned to her and waved in an act of grateful recognition. It gave me a little extra spring in my step as if I now had an obligation to do my best in appreciation for the sacrifice of the supporters standing out in the freezing cold wind to cheer us on.

Although the course isn’t very hilly the constant headwind made even the slightest undulations in the road feel like mountains. I just forced myself to maintain a slow jog and keep moving forward knowing that every step I took was another step closer to the finish line and my warm clothes!

When the entrance to Central Park came into sight I felt like I was finally going to conquer the New York City Marathon. I knew there was still a painfully slow steady incline as we worked our way through the park but the end was getting closer and I just had to keep my legs going for a little bit longer. A much needed boost came when all of a sudden Sungwon jumped out on the road in front of me with her arms flying over her head as she yelled at me to keep going. I was so surprised I yelled back at her in grateful recognition and in an effort to capitalize on her boundless energy to help get me to the finish line. It was such an amazing feeling to be running on the other side of the world with over 50,000 people and to have someone cheer me on as I passed them in Central Park. I didn’t realize until later that day that Sungwon had also cheered me on from the gel station that she was volunteering at on behalf of the New York Flyers running club but I must have not heard her. I guess she realized after that that she was going to have to run out on the road in front of me if she was to get my attention!

It was an incredible feeling to finally cross the finish line in the famous Central Park with thousands of other exhausted runners. But my legs still had a bit further to go as I walked the extra kilometer or so to where my bag was stored on the UPS truck. Like a line of sheep, the now-exhausted runners slowed to a painful stagger as we walked past a never-ending line of UPS trucks that delivered our warm clothes from the start line to the finish line. Howard had finished half an hour ahead of me and was sitting on the ground in front of the truck where our belongings were stored. It was great to find him there and not have to search for him amongst the immense crowd of people. After putting on some warmer clothes we headed off to Sungwon and Joe’s apartment where they were waiting with a bottle of champagne to help us celebrate completing the marathon.  We watched the replay of the men and women who won the marathon being shown on TV while we recounted the highlights of the race.
Continuing to Wear My NY Flyers Gear Back in Australia.
Am I Now NY Flyers Australian Amabassador Amanda?! ;)
As an honorary New York Flyer for the day I was blown away by the generosity and genuine friendship of my New York hosts. It had been less than 24 hours since I landed in New York yet I felt like I was a local. No stuffy hotel rooms and strangers just the great company of locals in their own home and passionately talking about our common interest in running marathons. It was honestly the best post-marathon experience I have ever had.

I was to be made even more grateful the next morning when Sungwon showed me the fantastic race photos that Flyers member Bob C had shot during the race. He made me look so good when I felt so bad! 

Thanks Bob for the great race day memories. And I’d like to say a huge thank you to Sungwon, Joe, Howard and Dave for extending their amazing hospitality and friendship in making my short stay in New York an extremely enjoyable one. You all helped to turn the logistical nightmare of the New York City Marathon into an amazing experience for me. 

I have finally ticked it off my bucket list and have the medal – and the New York Flyers singlet – to prove it!

-Amanda Barlow

Blogmaster's Note: Amanda Barlow is an accomplished ultramarathoner, advernture runner, and author.  Her book, Call of the Jungle: How a Camp-Hating City Slicker Mum Survived an Ultra Endurace Race through the Amazon Jungle is a fascinating story.  If you want to add it to your winter reading list, you can click here for the synopsis or to order it.

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Friday, December 5, 2014

SpeedPass Run Short

Declan O'K.
I signed up for the coached NY Flyers SpeedPass program when it was launched earlier this year and I am just finishing up my second season. I have been doing the Thursday "Go Short" speedwork option. This is aimed at runners training for races in the 5k - 10k range. The workouts are focused on reps and intervals with some threshold work thrown in as well.

I had been a fan of the Jack Daniels approach since I first read his book, Daniels' Running Formula, but I had never really incorporated his methods into a structured program. Flyers Head Coach Brian Rosetti provides a great program that incorporates a coached session on Thursday, and also includes a weekend work-out tailored for each runner to do on their own.

Both workouts are added to our calendar via the Run SMART Project app, which is a great resource. It provides paces for all types of workouts based on the Jack Daniels VDOT score, and we can update it based on recent races and it evens has projected times for future races.

Brian is very involved in the workouts, and discusses the purpose of each workout at the start of every training session, and also provides us our target-time for each type of workout (reps/intervals/tempo). During the workout, he gives us tips on running form and then discusses with us how it went afterwards. And Brian keeps up-to-date on upcoming races to allow for planning workouts with those races in mind.



Brian Rosetti Instructing Flyers Group
The program definitely has worked for me.  Despite not being able to train as much as I would have liked because of work commitments, I set new 5k, 5-mile and half marathon PRs since I started the SpeedPass training.

I would recommend SpeedPass to any NY Flyer who wants to get faster, and the Thursday Run Short sessions are especially great for anyone who is focusing on distances shorter than a half marathon, or even for those who want to build speed before switching to a half/full marathon-based program in a later session.

-Declan O'K.

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Friday, November 28, 2014

Behind the Scenes: Flyers Advisors Keep Flyers Running Smoothly

Jerry F
Advisory Board Origin and Role

Blogmaster's Note: This post is updated by Jerry F. from his prior 2011 post.

The NY Flyers Advisory Board was formed in 1995 to provide guidance and support to the newly elected Executive Board, the majority of whom had been Flyers for less than 2 years. Initially, the Advisory Board was composed of four Flyers with proven leadership qualities who were interested in sustaining the Club’s momentum and easing the transition of new Executive Board officers in future years. It was increased to five permanent members early on, and remains at this level today.

The role of the Advisory Board was specifically acknowledged in the 2008 revision to the Flyer bylaws as follows:

"The Club may have an Advisory Board. The Advisory Board’s functions are to provide institutional knowledge of the Club’s activities and to offer strategic and other advice to the Executive Board. The Advisory Board does not have any authority to set Club policy, make decisions about the Club or act on its behalf."

Since its creation, the Advisory Board has provided year-to-year continuity in the planning and execution of Flyer activities, as the elected Executive Board officers change every year. The same issues have often reoccurred over time -- the institutional knowledge of the Advisory Board members and their ability to draw upon precedents established in the past have been instrumental in making decisions that are consistent with these precedents.

Conversely, new issues have cropped up that fall outside the experience of the elected officers. In such cases, the perspective of the Advisory Board has been solicited and reflected in their resolution. Perhaps most importantly, the Advisory Board has witnessed numerous Flyer program successes and failures over the years, and has been able to share the resulting wisdom with the presiding Executive Boards, to the Club’s benefit.

According to former Flyer President Heather M (2005), who was appointed to the Advisory Board in 2011, the members provide the glue that binds our organization together year after year.  While President, Heather often sought their advice, including when forming the Bylaws Committee and in the hiring of two Assistant Coaches, and notes that she now feels honored to serve on the Board.

Advisory Board Member Francine F feels that the Advisors are most helpful when a situation arises that the Executive Board hasn't confronted prior.  In these instances, the Advisory Board gets asked for input and feedback on (a) how the situation was handled in the past (if it has happened in the past), and (b) whether a particular course of action is consonant with Flyer practice.

Advisory Board Continuity

The policy for selecting a new Advisory Board member when someone steps down is to identify a list of potential candidates based on the following:

  • Demonstrated past leadership in the Flyers
  • Continued active involvement in Flyer activities
  • Length of tenure in the Flyers
  • Professional or business skills/ experience that might be helpful in providing guidance to the Executive Board
  • Prior experience as a board member and/or in another advisory capacity which serves to demonstrate compatibility and good judgment

After the Advisory Board members agree on a successor from this list, the current President is asked to contact that person and extend the invitation to become an Advisory Board member.

In 2010, a change was made to allow the currently elected President to appoint one additional member to the Advisory Board for the duration of his/her term of office.

The composition of the Advisory Board has been quite stable during its 20 year life. Since 1995, there have been just eleven permanent members. The current members are:

Francine A
Ed A
Jerry F 
Heather M
Deb M

-Jerry F

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Friday, November 21, 2014

Flyers Food Drive Fundraiser


The holiday season is normally a time for celebration, but joy is in short supply for the approximately 3 million New Yorkers – including senior citizens, low-income families, single mothers, and the working poor – who experience difficulty affording the most basic necessities for survival.

WHAT IS THE FOOD BANK FOR NEW YORK CITY

The Food Bank for New York City is New York's largest non-profit hunger relief agency in New York.  It serves communities in all five boroughs, supplying shelters and food assistance organizations throughout the city.

In addition to procuring and distributing food, the Food Bank for New York City also sponsors a variety of programs on nutrition education, teaching basic cooking skills, and promoting healthy food choices and increasing the availability of fresh, healthy ingredients in neighborhoods that are underserved by traditional grocery stores and supermarkets. The Food Bank for New York City also works with community-based organizations to increase the availability of food stamps, and with low-income individuals and families to file income taxes.


WHAT IS THE NY FLYERS FOOD DRIVE FUNDRAISER?

Since 2008, the Flyers have raised money for the Food Bank for New York City during the holiday season through the New York Flyers Food Drive Fundraiser.  While we've never tracked exact numbers each year, this drive, which normally kicks off in mid-November and runs through mid-December, has successfully raised more than $10,000 total in its four consecutive years.  This year our target is $3,000 total, and as we approach the Thanksgiving holiday, we have raised a smidgen below 50% of our goal to date.  All donations are fully tax-deductible!

WHY IS THERE A NY FLYERS FOOD DRIVE FUNDRAISER?

There are a great many worthwhile charitable organizations supporting a vast array of causes in New York City.  The Flyers chose to support the Food Bank for New York City both because of its mission to address the most basic of human needs in our own community, and because the Food Bank for New York City scores extremely high marks with watchdog agencies like Charity Navigator, which assess non-profits' organizational transparency and efficiency of donation use.


While the Food Bank for New York City plays a key role in acquiring and distributing food to a broad base of immediate-relief organizations, it encourages its supporters to focus on monetary contributions rather than direct food donations.  This is because the Food Bank for New York City is able to leverage relationships with wholesalers and other suppliers to buy large quantities of food (including fresh produce) at prices that are vastly lower than retail.

In addition, by not using its limited resources for picking up and transporting individual food donations to its warehouses for redistribution, the Food Bank for New York City also can focus on efficiency in distributing the larger quantities of food it has acquired through its supply network.  Each dollar donated to the Food Bank for New York City provides five meals to help alleviate hunger, and 96 cents of every dollar donated go directly to hunger relief.  As a result, even small donations make a significant impact.

VOLUNTEERISM

In 2012, the Food Bank for New York City was directly involved in Hurricane Sandy relief to assist individuals and families hard-hit by the storm, and to provide volunteer relief services. A dedicated volunteer program continues in which volunteers can provide services including meal preparation, food repackaging, and working at relief centers throughout the city.  800 volunteers are needed every week!


Click here for more information on the 2014 Flyer Food Drive Fundraiser and to donate. Additional information is posted on the Food Bank for New York City's website.

The 2014 Flyer Food Drive Fundraiser runs through December 19th.  As the year draws to a close, please consider including this worthy cause in your annual giving.

-Dana M.

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Friday, November 14, 2014

Spartan-Up!

Jenny S
We all have stories of how we became runners. I am a runner. I am a skier. But I am also now a Spartan –– which evolved from friendships that collided with athletic fun. From the Corporate Challenge after college, to a 10K, Half-marathon, then the NYC Marathon, “just to do one.” Then a 2nd marathon to fix what didn’t go right in the 1st. Then traveling to run Chicago…and back to NYC for another…because we can – and why not, right? 

All enhanced and made possible by forming strong, special relationships during training. Along with two glorious trips to Boston along the way. After 13 marathons in about just as many years, skipping the years I had each of my two children and recovering from ACL reconstructive surgery (skiing, not running), I guess I really did become a runner. After running the last two, both NYC and Vegas at the end of 2011, my running world was in jeopardy. My “ACL knee” started hurting…a lot. Hence the downward spiral –– the running miles that pushed my knee affected my ski season, my mood…and as so many of us turn to running as our mental and physical stability –– it’s challenging, even unacceptable – not to run.

So what do runners do when we can’t run? When the orthopedist instructs us not to run? Find a new orthopedist? I wallowed in self-pity by spending lots of time at my gym –– Club Fit in Westchester. I greatly reduced my miles, and switched my focus to spinning and strength-training in crazy-fun classes each week: Extreme Endurance and a Cross-Fit type class where we drag heavy sleds, military crawl, swing kettles bells and do burpee-box jumps. By now I’m sure we all know what's a burpee!

In the Spring of 2013, a trainer at the gym formed a team to race a Spartan Sprint, and I had the opportunity to join last minute. People ask, what really is a Spartan race? Click HERE for a good place to start, but in layman’s terms, it is an Obstacle Course Race (OCR) that is run on ski slopes during the off-season when the slopes are not covered in snow. 


Imagine a trail-run up and down those hills, through hiking/biking trails in the woods, in the mud, with lots of obstacles along the way. Jumping over walls, climbing ropes, hauling logs and dragging cinder blocks, just to name a few. If you fail at an obstacle, the penalty is 30 burpees. Crawling in the mud under barbed-wire is always on the course, as are monkey bars, balancing on wooden pegs, climbing up and over cargo rope nets, and jumping over fire at the Finish Line. Yes, real fire. 
Fire Jumping!
I didn’t specifically Spartan-train, but I was getting very strong with my “crazy” classes; I was already doing sets of push-ups, abs, burpees, and more burpees. The Spartan Sprint distance was only “3+” miles, and it sounded like fun…so our journey began.

We had about 15 people on our team, mostly Westchester moms leaving kids at home with the husbands for the day. We carpooled to Tuxedo Ridge in a caravan. Like any race, it’s an event just to get to the starting corral, where waves of athletes are released every 15 minutes over several hours. Parking, packet pick-up, donning race bibs, the Spartan headband, timing chip bracelets –– and checking your bag –– those are obstacles on their own! Deciding what to wear on race day and packing your post-race bag are feats as well, since after a Spartan, you need a FULL change of clothes. Some obstacles require water-crossings…even swimming. Yes, with lots of mud. 


Fortunately, it was a warm day. We stuck together as a team, helping each other out if needed, even though Spartan is an individually-timed race. After jumping over fire at the Finish Line, we rejoiced and exchanged muddy hugs, before heading to bag-retrieval and the shower stations. Here’s where the fun continues, as you have the opportunity to hose yourself down, or someone else…with or without muddy clothes on. Something I’ve never seen before: human power-washing stations, mostly of sculpted men wearing very little….

Our team was hooked. Next came the Spartan Super at Mountain Creek, New Jersey, which was “8+” miles. Our team captain suggested we hire a bus this time, which then became a party bus on the way home…with Tequila and beer…but I digress. One of Spartan’s challenges is that the distance of each race is unknown. Our Sprint was really four miles, and that Spartan Super may have been around 9 miles, but the distance takes much longer than a running race as most of the course requires hiking. 

The types and number of obstacles is kept secret until you’re on the course. A few days after the Super, our team went out for a night of celebratory drinking, which led us to all sign up for a Tough Mudder a few weeks later. Tough Mudder is a similar OCR in LOTS of mud, but you go through the course as a team, and it is not a timed event. Another crazy, fun day, but in October, so weather is more of a factor. Especially with Electroshock Therapy obstacles and something so bizarre it is named the Arctic Enema. 
Tough Mudder
This past Spartan season of 2014, our team earned a “Spartan Trifecta,” in which athletes complete a Sprint, Super, and Beast all in one calendar year. We did the same Spartan races as in 2013, and added the “Spartan Beast” in Killington, Vermont. 12 of us were in this together, and we ramped our training up a notch by working with a former US Marine as our Spartan Trainer. He had us carrying 45 lb. plates in each hand, walking up & down flights of stairs, and effectively taught us techniques to climb ropes. 


Our team achieved our Trifectas together this past September 20th with a weekend trip to Vermont. The Beast is aptly named, but I believe “Insane” is another accurate name. The website said “12+” miles, but our course was 17+!! Too many details to report here, so in summary, it was smart of us to read the fine print, as we needed headlamps to complete the course. 


All athletes were required to carry hydration packs, and we coordinated carrying about 1,000 calories each to get us through our day. Killington was 2014’s Spartan World Championships, and is noted to be the most challenging course. Ever. With our start time, the huge number of athletes on the course, and completing the final 3 miles in the DARK, the Beast took us 10 hours to complete. 


So what do we all do when we’re not satisfied with a race time? WE DO IT AGAIN. Here’s to another Spartan Trifecta in 2015! 

- Jenny S 

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