RUN SMART RETREAT

Debbie P

Sea-level sucks! Not only a catchy slogan of Flagstaff t-shirts, it was also the slightly ambitious motto of the attendees at the 9^th Run S.M.A.R.T. retreat, held from August 2nd-7^th in Flagstaff, Arizona. More a vacation for runners than a training camp, 25 of us from across US as well as Canada, Australia, England, and Colombia, were captivated with the vistas of our daily runs at 7000 feet.

 

2 of the 7,000 Feet with
1 of the Captivating Vistas

Since 2009 the Run S.M.A.R.T. team (including its CEO, our awesome coach Brian Rosetti) have hosted runners in the idyllic town of Flagstaff, where elite athletes flock to live and train at altitude. I was thrilled to join this year’s cohort, which also included Flyers Jennifer C., Ilse A., and KC C., who has attended each year and manages all of the communications for the retreat.

With Jennifer C

Our Run S.M.A.R.T. hosts Mike Smith, Vince Sherry, & Sarah Sherry provided this year’s participants the opportunity to run scenic routes on which the elites train, and even to run alongside some of them! We were joined on the trails by 2012 Olympian Janet Cherobon-Bawcom & 3-time Olympic Trials qualifier Alvina Begay as well as ultrarunner Brian Tinder and various other elite trail & college runners. Even Ryan Hall stopped by our hotel, but clearly was too intimidated to come out with our impressive crew.

With Jack Daniels

Leaving our hotel each morning at 7, the group was caravanned to runs around Flagstaff, starting on Monday at Buffalo Park, where we started acclimating to the altitude on a local 2 mile loop with panoramic views of several peaks.  Alvina welcomed us in Navajo, sharing a bit of the local sacred history of the land which made the run that much more breathtaking (really, it wasn’t just the altitude!).

Views of the red rocks during a trail run in Sedona

Tuesday we had options of two trail runs through the stunning red rocks of Sedona, and Thursday along the awe-inspiring north rim of the Grand Canyon -- that turned out to be a walk-run due to frequent picture-taking.  And yet, my favorite run (and I heard others say the same) was on Wednesday, when we drove up another 2000 feet to Aspen Corner. There we ran 7 gently rolling miles on soft trails amidst towering aspen pines and in the shadows of Humphreys Peak, the highest in Arizona. 

Isn't It Grand?!

Wow These Trees Are Tall!

As the group spread out, each of us ended up enjoying some solitary reverie, absorbed in the placing one’s feet carefully and listening to the wind in the trees. It was so spectacular that I stood up short at one point, certain I’d either wandered onto a movie set entitled “beautiful wooded trail,” or into the after-life for runners.

To complement our daily trail runs, we were also instructed in active-isolated stretching, drills to improve our running mechanics, and offered instructional talks on topics including positive psychology and running nutrition. The “World’s Best Coach” (and Flyers’ 2013 marathon pasta party speaker) Jack Daniels was there to talk running, science, VDOT, & 180 steps/minute, and Rob Krar (winner of the 2015 and 2014 Western States Ultra) wrapped things up on Friday, discussing the physical and mental challenges of long-distance running.

If Gotta Do Running Drills,
Then Here's the Place to Do Them!

Jen C. & I went off our MTP plans for the week, as speedwork efforts at altitude apparently weren’t recommended by (awesome) Coach Brian, and I learned quickly how grateful I was that the goal was to run “easy” all week. I was already a bit nervous about running at 7000ft as my asthma often doesn’t like dry air, much less oxygen-thin dry air, and none of the runs in that sense were “easy”. However, I adapted enough that the splendor of the runs far outweighed the struggle to develop more red blood cells :)

Group Shot and Hoping to Come Back Next Year....

A wonderful group of new running friends, stunning panoramas & trails, good food, lots of learning and much laughter- what a fabulous vacation. The 10^th Run S.M.A.R.T. retreat will be held in August 2016 (dates TBD), and I hope to be losing my breath again (literally & figuratively) again in Flagstaff next summer!

-Debbie P

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Threshhold, Intervals, and VDOT, Oh My! MTP Gets S.M.A.R.T. in 2013

Debbie P

In preparation to tackle the 26.2 distance this fall, some 60 NY Flyers have been preparing via the Flyers’ Marathon Training Program (MTP). This year we have been working with the Run SMART Project, which was established by legendary running coach Dr. Jack Daniels.

Run SMART Project Head Coach Brian  Rossetti and his team of coaches—Andre L, Tiffany C, and Steve M—put us into groups named for the 4 Beatles, and I have been training with some fantastic teammates in “Harrison.” Each runner received a personalized training plan and get on-going support from our coaches.

Coach Brian Getting Personal
Giving These MTPers Some Direct Guidance

When I registered for my first marathon in 1999, I honestly had no idea what I was doing. I had grown up playing basketball, soccer, and softball; running was usually just a warm-up or a punishment for when the team played or practiced badly. Fitness was important, but usually skills-training focused on jump shots, spin moves, and position in the goal box. I started running some in college to compensate for my decreased participation in competitive team sports, but races were few and training was simply jogging longer, rarely faster. 

I took part in the 1996 San Francisco Bay to Breakers—an iconic 12K race—during a post-college stint in the Bay Area. A friend and I started out way too fast, and gasped our way up the Hayes St. Hill…I vaguely remember finishing what seemed like a VERY LONG 12K.  At that point the idea of running a marathon just seemed nuts.

By the late 1990s I was living in a tiny rural town in Chile as part of a volunteer service program and running more regularly to feel active, keep me in shape for pickup soccer, and to still fit in my clothes while I indulged in Chilean pan and dulces and vino (bread, sweets, and wine). When a friend mentioned that Santiago had a marathon—and that “hey, you like to run, why not sign up?—I decided to attempt what just a few years before seemed absolutely crazy.

One of my sisters mailed me the book Four Months to a Four-Hour Marathon, another sent me a Runner’s World book on running, and a friend sent a box of Powerbars. I recruited a couple of other runners, and in April 1999 we ran 42K in Santiago de Chile.  An adventure to be sure, since we were probably the only gringos running, it was a “pre-emergency” smog day in Santiago, and our “gear” was definitely lacking (basketball shorts and fanny packs!).

Grainy 1990s Pic!
Taken By Friends From Bus
Following Us Around the Course
-Not Many Runners!-

All Smiles Mid-Marathon in Santiago, Chile

And Finally the Finish Line

Fast forward 14 years and somehow running marathons is something I “do” most years- this fall in Philadelphia will be #13.  It’s only been in the past few years, however, that I learned how much dedicated training could make a difference in my fitness and finish times.  Last year’s MTP (and an upcoming birthday) will send me to Boston next spring, which is a dream come true. 

The Run SMART Project has been focused on not only getting us to run smarter, but it seems to help us to be smarter, too, by providing us with a wealth of information. Brian informs us of the purpose of each workout, as well as links to their series on YouTube (you can click HERE to view the videos) where Jack explains the rationale of the training, and world class distance runner and coach Alicia Shay provides nutrition coaching and advice. Click HERE to hear Alicia Shay answer Flyers' MTP questions about nutrition during the marathon taper up through race-day, as well as post-race nutrition.

I’ve never thought so much about clearing blood lactate from my system, the amount of rest time between different kinds of repetitions, and the nutrition, nutrition, nutrition to optimize performance.  And occasionally the group reunites for some non-traditional carb-loading and some old-school English boy band tunes…

MTP Gets Social with Carbs
After Another Challenging Workout

During our Wednesday group workouts, we do varying distance threshold-pace runs (“comfortably hard”), VO2 max repeats (about 5K race pace), or hill repeats. We do easy runs on other days, and weekend long-runs that often include increasing stretches at marathon race pace.

Sub-Group of MTPers Begin Their Charge
Up "Strawberry Hill"
For One of a Series of Hill Repeats

There are minimal 20-milers on our schedules, which has been a little disconcerting, but has an important purpose behind it. Instead of running 20 miles or more all at once, we often do back-to-back weekend runs of 8-14 miles.  The purpose is to cluster two runs close together to gain the endurance benefits of a 20-mile or longer run, but without having us on our feet for too long at one time.  Ideally, we do one of the runs late in the day on a Saturday, and the other early morning on Sunday so that the runs are close together but still allow some recovery in between them.

MTP Band On The Run

As folks in our group begin to tackle their fall marathon challenges we’re starting to see the results of our training, and from our following the plans of our guru, Jack Daniels, PhD, and thanks to the guidance of the Run SMART Project team.  

-Debbie P

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Let's Get Social

Debbie P

Greetings!

As we welcome spring (did we have a winter?), I’m excited for this opportunity to introduce myself to the club as the 2012 Member-at-Large. My name is Debbie, and as a fairly new Flyer I’ve been learning the ropes these first couple months, getting to know the people that helped make so many Flyer social activities successful & a lot of fun.

I’m following the lead of our 2011 MAL Julie W, and have invited folks who have been involved in social events during the last few years to participate on a committee to do planning for this year. I am very grateful to Lara K, Lloyd H, Alan G, Ray S, Shira Z, Stephanie P, Charlotte N, Kenny D for their time, ideas, and willingness to step up and organize—I’m sure I will be saying “thank you” over and over again this year.

We’ve picked up pints a few times already this winter to celebrate Mardi Gras, open speedwork sessions, and the 92(!) Flyers who ran the New York City Half Marathon. I have a sneaking suspicion that in a few weeks we’ll want to toast the Flyers who are running Boston on April 16th – keep an eye on the NYF Events and Facebook pages for a location (please join our group there if you are a FB user!). We’d love to try to schedule monthly happy hours, doing our best to vary the days of the week and locations.

Whether you have recently joined the Flyers or were a founding member, please circle/bookmark/iCal Wednesday, May 2nd and hold the date for our New Flyer Social. We’ll head to the Mad Hatter Saloon (3rd Ave and E. 26th Street) to play some games and learn more about our teammates. The info is now up on the events page, and new Flyers, keep an eye on your email for a special invite.

Looking down the calendar a bit, TGIFFs in different areas of the city are in the works, as well as other warmer-weather events. We’re seeking a new venue to celebrate after the Brooklyn Half – with 15,000 runners Coney Island is likely to be a bit crowded this year! We’ll post the gathering place as soon as possible (as well as info on the Flyers bus to the Brooklyn half generously organized again by Richard B), but please plan to join us for some frolicking on the sand, screaming on the Cyclone and chowing down on Nathan’s and beer on the boardwalk.

Aside from running and social gatherings, we’d be thrilled to see the Flyers continue to expand our tradition of giving back through volunteer activities. I often get emails from people and organizations looking to promote projects such as running-related charity events, trail-preservation petitions, etc. We’re exploring the possibility of having a spot on the Flyers website to post such activities, as well as on Facebook.

Phew—we’re getting the Flyers calendar up and running for an exciting 2012! If you have ideas and energy, whether about new locales to celebrate (bonus points if they serve sweet potato fries :-), ideas for volunteer projects or other activities, please feel free to contact me at mal@nyflyers.org. We would love to see new faces at events and new hands to help organize.

Happy running!

Cheers,
Debbie P
Flyers Member at Large

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