SpeedPass: Running as Sport

Bill N

The first season of the Flyers new speedwork program, called SpeedPass, has made running a lot more fun and interesting for me. I took up running later in life, and my first formal coached running was with the previous Flyers speedwork program.  

When training with the prior speedwork program, workouts were almost always all-out short intervals, and I carried that all-out approach over to my long runs. It wasn’t improving my race times and it seemed that the program was due for some changes to reinvigorate it.

The variety and camaraderie in SpeedPass are the main attractions for me. Each week, we do one prescribed workout with the group and one prescribed workout on our own. Instead of always all-out, as a group we will run “easy” (for warm-up and cool-down together) “threshold” and “interval” paces.  

Coaches Brian and Joe provide each runner with goal paces based on our current fitness levels as demonstrated at recent races and from how we handle our prescribed work-outs, so they keep us honest. We do the group workout in a wave of runners with similar paces, so we get to know our wave pretty well (I’m slowest in the wave, so I get to know their behinds pretty well). During the “easy” warm-ups and cool-downs, which we do religiously, we actually talk to each other, a new experience for me when running!  

Conversational Pace, With Actual Conversation
-On Easy Run to the Week's Workout Spot-

Depending on the pace, the distances vary accordingly from 150 meter (e.g., for hill repeats), to longer distances such as or quarter mile repeats, or repeat loops of the upper or lower loops of the park, as well as tempo runs for one or more miles. And the coaches mix it up, such as hill repeats at the end of a threshold run.  

Rehydrating After a Challenging Workout

With the workout that we do on our own, the assignment may get even more creative. When I was directed to run 200 meter intervals at V02 max pace in the middle of a five mile run, I did mine on top of the Queensboro Bridge, which has a nice flat stretch with great views at the top. We regularly get assigned longer distances that I would not normally do at this time of year (e.g., 13 miles), but they’re also at a slower pace than I would ever run in keeping with the training principles of the program, so I do the distance.   

I find that I’m anticipating Sunday evening so I can learn what the assigned workouts are for that week. Running’s has again become a sport for me.

-Bill N.

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From Rio to NY -- From Rowing to Running

Luiza S

Since I was a child my parents always had me practice sports. So I went from swimming to volleyball and anything in between.

I loved to play volleyball at school, but at some point I realized that my mates were still growing taller while I got stuck at 5 feet 5, which made me the shortest player in court. I had some advantages though, like a strong service, good vision for the second ball (setter), and the ability to spike with both hands. All these skills became useless after high school.

         

When I started college where I majored in biology, a friend of mine introduced me to rowing. It was a love at first sight. I had a good instructor and was part of an amazing crew. For 14 years straight I practiced rowing, going to Brazilian Nationals and other local regattas.

My Face I Saying "I'm Tired of Rowing!" But Really I Loved It!

But it was when I lived in England in 1999/2000 that I got the most important results. Competing for the Stratford Upon Avon Boat Club with my boatmate Juliet (does it ring a bell, a girl named Juliet in Startford Upon Avon?), my team won the bronze medal at the GB Nationals (lightweight double sculls). I also was able to participate in international regattas while there including racing in Gent, Belgium (another bronze medal, in women’s double sculls!), as well as in Blessington, Ireland and in the UK at the Women’s Henley in Henley-on-Thames.

Rowing at the UK Nationals

In 2005 I moved to NYC with my husband and a 3.5 year old boy (who happened to be my son) while I was pregnant with my daughter-to-be. Without easy opportunities to practice rowing I started working out at the gym. It was not fun, as I like to talk and to be surrounded by people. 

Beautiful Family

Without many friends in NYC, I decided to put my “backyard” into a good use, so I decided to start running in Central Park. I was used to running as a part of my training for rowing, and as far as I can remember I hated it. I was slow and lazy to run –– rowing was so much more fun!

My first running race was in 2006 –– the Adidas Run for the Parks 4-Miler. At that time I had 2 small kids to look after and not so much free time. Before I got a running stroller for my daughter and started training with her while my older one was at preschool, I already had been bitten by the running bug. I skipped the year of 2007 but came back in 2008 with total determination to race more and improve my times.

For some crazy reason (which I cannot quite put my finger on) I signed up for my first marathon, NYC Marathon 2010. It was just then when I realized that I would need to seriously train for it. But where to start? Rely only on online training programs? I was afraid I would not be well prepared to face the challenge of a 26.2 miles. 

I saw a lot of running groups training and racing in Central Park. With so many choices, I had no idea which to choose. Thanks to Google, the NY Flyers was the first club on an endless list that showed up on my computer screen. So in August 2010 I joined this awesome club. I immediately started doing speed work with then NY Flyers Head Coach Toby T and have since made a lot of wonderful NY Flyer friends. 

Accepting the NY Flyers Coach's Award
From Coach Toby T at the Flyers Annual Awards Gala in 2012

From there, I ran my first marathon and countless half marathons. With the help of good friendships and valuable advice, I have raced 3 more marathons so far (4 in total) including the Rio de Janeiro Marathon twice where I PR’d in 2011 at 3:56:02. Yay!

Rio de Janeiro Marathon -- Looks Like I'm in the Lead :)

I believe that variety is a key when training for any sport, so to help me avoid injuries I do cross-training: swimming, weight-lifting, yoga, spinning and of course, the dreaded rowing machine. Wait, that’s a lot for one week with just seven days. Oh, yeah –– I do double training (morning and evening) on some days! As to running, just three sessions a week, or maybe four if training for a marathon.

I’m happy to be a Flyer and to race representing the club. And for someone who always had another sport in mind and never cared much about running, I now can’t imagine myself not running. Thanks Flyers family!

-Luiza S

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Get Your SpeedPass!

Brian Rosetti

As the new Flyers’ head coach my first task was revamping the club’s speedwork program. 

In consultation with Flyers President Alan G and club training coordinator Jonathan L, we launched SpeedPass in June 2014. 

[Hat tip to Alan for coining the name.]

What Is SpeedPass?

As I was designing this new speedwork model, I had a few goals in mind. 

• First, every member should have custom workouts when they do speedwork.
• Second, speedwork should be structured more closely to the types of races the member is training for, and, therefore; 
• Third, there should be more workout options for members depending on what their goals are that particular season.

With these goals in mind I broke up the calendar year into three seasons. Within each season there are two separate training options. Members can select one training group per season:

1.    Tuesday nights (Go Long) - designated for half and full marathon training

2.    Thursday nights (Go Short/Fast) - designated for beginners and experienced runners focusing on shorter races (e.g. 1-mile, 5k, 10k, etc.)

Structure Your Training

By breaking the year into three seasons (Spring/Summer, Summer/Fall, Winter/Spring) members can now structure their training/racing. I find that many runners get caught up running one race after another regardless of how it fits into their racing goals for the year (unless that goal is to race a lot!).

With a more structured approach, our SpeedPass members will achieve greater results. For instance, if your goal for the year is to PR in the New York City Marathon, then before you start your marathon build-up, the best approach would be to spend time getting faster for shorter distances in the Spring. 

The workouts we do in the “Go Short/Fast” group puts an emphasis on improving your economy. Most runners get hurt training for a marathon due the repetitive stress of a long run or by spending lots of time pounding the pavement with bad mechanics. By becoming more economical, marathon pace will feel easier with less risk of injury.

Custom Group Training

Most running/speedwork groups are fun and motivating, but they may lack individualization needed to help runners stay healthy and maximize their potential. Unlike other running group options in New York, SpeedPass provides custom workouts and paces depending on what your focus is for that season.

All SpeedPass members receive:

1.     One in-person group/coached practice session per week

2.     Invite to Dr. Jack Daniels VDOT Training Calendar Log

3.     Two custom quality-workouts/paces per week added to your training calendar

Season 2, Coming Soon!

Season 2 is 16 weeks long starting July 29th and July 31st.  It costs $125. The Tuesday night option is highly recommended for those with fall half marathon and marathon goals. Thursday night is a great option if your next marathon isn’t until the winter or next spring. Have some fun and focus on getting faster in shorter races this summer/fall. You’ll be a lot more economical for your next marathon build-up!

Instructing Some of the Group Members
Before A Recent SpeedPass Workout

Hope to see all members try out at least one season this year. Long-time Flyers speedwork coach Joe Yates will be assisting and we’ve got plenty of new workouts/locations in store for the rest of the year.

For more information visit the Speedpass registration page. Any questions please email me at brianr@nyflyers.org.

-Brian Rosetti

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Physical Therapy and the City: An Insiders Guide to the Good, The Bad and The Ugly

Russ S

I've been a physical therapist (PT) in NYC for the past 15 years. Due to a schedule that included going for a second Masters degree in acupuncture, as well as living abroad a few years, I've jumped around and experienced about a dozen different outpatient PT settings. These included offices within orthopedic doctors' and physiatrists' practices, corporate gyms, chiropractors, and private PT-owned clinics.

Considering the vast array of options in NYC when seeking the services of a PT for your running injuries, you would be wise to become an educated consumer. The first question most people have is "does my insurance cover the treatment?" Many PT offices are going out of network, which maximizes their reimbursement. Even if you have out of network benefits, you will often have to meet a deductible. If you will need more than a few sessions of treatment, then this may balance out in the end since you should not be paying a copay after the deductible is met.  

I think the most important question to ask is how much time will be spent with the PT during the initial session, and any subsequent sessions. A PT's office may indicate that a session is 1 hour, when in reality your actual time with the PT is only 15 minutes. The rest of the time you may find yourself doing "supervised" exercises or getting hooked up to electric stimulation. The supervision of an exercise routine is very important but comes at different levels depending on the office. 

Physical Therapy Hotel-Visit/In-Call
Yuki Kawauchi, Invited Japanese Runner, Pre-NYC Marathon 2013.

Some practices will maximize their number of appointments so that either a PT or an aide is left "supervising" several people at a time. No matter what ailment you're having treated, you want a PT who has experience with manual therapy, and that should be an integral part of your session together. You shouldn't settle for anything less than 30 minutes of direct contact, one on one with your PT. This may include manual therapy techniques, stretching, feedback for proper form during new exercises, and correcting improper gait or movement patterns. 

A hot or cold pack application, electric stimulation, or riding a bicycle, etc., should not be included in your 30 minutes, but could be extra time you spend in the visit. Ascertaining what the treatment regimen will entail may require you to make a bunch of phone calls, and the office may be reluctant to give you the information. Site visits before you commit may be another option to see the flow of the office.  

If money is not an option and you will pay anything, regardless of insurance, you may be tempted to go to a fancy office with high tech equipment. However, the best tools at a PT office are the PT's educated hands and a few low tech gadgets. In fact you can probably bet that the fancier the office, the more patients they are seeing, the more they are getting paid by insurance and the more rushed or crowded you will feel. 

If you absolutely have to try the anti-gravity treadmill, just find one and pay for it separately. Offices will rent them in packages of small time intervals. (Incidentally, my college track coach just made us jog in the water when we were injured.)

Before you were deciding where to go for PT, you or your doctor identified a running injury requiring intervention. So besides physical therapy for post-surgical rehabilitation, what complaints respond best to PT? 

In my experience, the most typical running injuries include patella tendonitis, ITB syndrome (causing lateral knee pain), shin splints, plantar fasciitis and muscle strains or sprains (hip flexor, hamstrings and calf the most common). Out of all the above, plantar fasciitis is the most stubborn and difficult to treat. Often improper footwear or bad arch supports is a confounding factor.  Most of the other complaints should respond well in 6-10 weeks, more or less, depending on the severity and length of injury pre-treatment.  

On a personal note, there are an increasing number of physical therapy offices adding complementary services such as massage or acupuncture.  Since I already incorporate PT principles into my training routine, I seek out acupuncture and massage when an old injury comes back or while I am ramping up my training for a race.  Receiving a combination of PT, massage and acupuncture (which is starting to get reimbursed by insurance here in the US) is what I've seen many elite runners do in Japan when I was living there. This is starting to catch on here in the U.S. as an orthopedic intervention, not just a gimmick for weight loss or smoking cessation.  

- Russell Stram PT, LAc.

Blogmaster's note:  If you have any specific questions about your physical therapy program or have interest in other supportive treatments and would like to contact Russ, you can best reach him at Runnerclinic@gmail.com.  And to view his website, you can click HERE.

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