Flyers Marathon Training Program Off to a Running Start

Shira Z

The Flyers inaugural Marathon Training Program (MTP) kicked off last month with a great group of coaches and runners. The goal of the program, which provides individualized training plans, speedwork sessions, and group runs, is to help runners prepare for the NYC Marathon and other fall marathons. We have runners from all age groups and experience levels, including veterans and marathon first-timers like me (Go Philly!). What’s even more exciting is that this program has introduced some new members to the Flyers.

On June 15th, the group gathered on the north side of the Great Lawn in Central Park to meet our coaches, Todd W, Joe Y, Kari S, Will B-P, and Evelyn C. These guys are truly accomplished runners (you can read more about them on the Flyers website), but they don’t take themselves too seriously—in other words, they fit in with the rest of the Flyers! Coach Todd has a collection of 40 pairs of running shoes (and apparently has a Carrie Bradshaw closet to go with it), and Coach Joe boasts an extensive collection of Flyers gear from the past several years (not to mention his American flag running shorts). Coaches Kari, Will, and Evelyn have all run marathons in the time it takes me to get from the lobby up the stairs to my 4th floor apartment.

MTP Head Coach Todd W

For the past few weeks, we have been subjected to (ok, willingly participated in) a series of workouts designed to increase our speed and strength. This includes 150 meter repeats, tempo runs, and VO2 Max runs. I would say that I enjoyed the VO2 Max run the most, but I may have been in the minority on that one! For some reason the consensus seems to be that the warm-ups and cooldowns are the worst part—maybe because we have to run past the guy selling warm, delicious-smelling Belgian waffles every time! In any case, it’s never a dull moment in Central Park, as we endure pounding rainstorms, dodge kids on bicycles, errant basketballs, groundskeepers in golf carts, meandering tourists, and the odd stray goose.

I don’t know what’s in store for us over the next few months, but I’m sure our coaches will keep things entertaining. I’m looking forward to seeing an improvement in my pace and an increased fitness level. Stay tuned for more updates from the Flyers MTP!

Shira Z

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Flyer Females Fend Off Felons

Shira Z

On June 13, a group of (mostly) female Flyers met at JackRabbit Sports on the Upper West Side for a course on female awareness and self-defense.  It was a whole lot more than just "kick him in the groin and run!" Flyer females learned many strategies on how to prevent and respond to attacks. 

Leading the course was Gabrielle Rubin, an awesome woman with 22 years of martial arts experience. Despite the serious subject matter, the Flyers had a great time and even got a little physical!

Flyer Women Practicing Their Moves

Gabrielle’s philosophy is simple: try to prevent an attack before it gets physical. Don’t give anyone the chance to think that you are an easy target. Walk with confidence, don’t rely on headphones, and don’t broadcast your plans to the world via your cell phone.

The Three F's

If you are faced with an attack, there are three likely responses (the Three F’s): 1) Freeze, 2) Fly, or 3) Fight. If you can learn some basic skills, hopefully you can avoid the first F. Flying is the best option, if you can flee the situation.

Don’t forget that fighting is also verbal: practice yelling, with attitude. Create a scene, with your words, or with a personal alarm that will attract attention. Bad guys are bullies and cowards, and if you stand up to them, they will back down.

Flyer Street Fighters

If you need to use physical force to protect yourself, remember that it is better to fight on the street than to be forcibly moved to another location where your chances of survival plummet.  In other words, don’t "play nice" in the hopes that they will leave you alone.

BUT: remember that your personal belongings can be replaced – you can’t. If an attacker wants your bag, throw it on the ground (don’t hand it to them), and run away. That fake Prada wallet is not worth fighting for.

Instructor Gabrielle Rubin

The Flyers learned several different physical moves that can be used against an attacker. If you’d like to learn them, I highly recommend taking Gabrielle’s class.  Information is available on her website.

Other Tips

As runners, we often stick to a routine (e.g., going to the park every morning at 6:45). This leaves us open to attack. Try to vary your routine or your route, and make sure people see you as you leave.

If someone is following you on the street, don’t be afraid to acknowledge that person, but don’t overreact. Create the illusion that there are more people around, by pretending to call out to a friend on the next corner, or having a fake phone conversation with someone you are meeting on the next block.

If you carry a personal alarm, a small baton, or pepper spray (now legal in NYC), make sure you can easily access it. Carry your keys and your phone separately from your purse.

Stay safe, Flyers!

Shira Z.

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