Flyers Speedwork Works for Everyone

Lloyd H

Adding speedwork to your training is the quickest way to see improvements in your running. And this comes to you from someone who loves to run slow and easy. Since the NYC Marathon, I've been slogging around at 11-12 min/mi pace and loving it. But after two fairly hard speed sessions and an hour of tennis on Saturday, I ran a reasonable 8:05 pace for the 4-miler while lugging a 2-pound bag (the plan was just to do a fun run).

Flyer Speedwork consists of weekly, coached classes designed to help each runner to be fitter, run faster and run more efficiently. As a regular speedwork attendee for more than 12 years, here are some FAQs answered in my own opinionated way.

1. You don't need to be a competitive person to do speedwork. 
2. You don't need to be fast to do speed. 
3. You don't need a base to do speed. 
4. You don't need to be in shape to do speed. 
5. If you find it hard to push yourself while running alone, then Flyers weekly speedwork is for you.

We meet on Tuesdays at 7PM for about an hour. Coaches Toby Tanser and Joe Yates have devised many workouts over the years that are run in different parts of the park. Frequently, they also tailor the workouts to the running season and upcoming races. The intervals range from quarter miles to a mile. The shorter the distance, the more intense the effort. The longer the interval, the more important it is for you to stay strong and consistent till the end.


Speedwork with NY Flyers Head Coach
Toby Tanser

The right way to do speedwork is to first do a warm-up run along with some dynamic stretches and strides. When your limbs and muscles are loose, you'll be able to train at a higher level.  If you don't have the time to warm up, then start your intervals at a slower pace and gradually pick it up.


After many years of speedwork, I find that if you do it right, and know your limitations, the workout actually prevents injuries rather than causing them.

Everyone, even ultra runners, ought to spend one day each week doing repeats that will exceed 90% of their heart rate. Not only does your heart need to be pushed weekly, but you will also find that, at a crucial moment in a race when you either have to dig deep or fall off, your speedwork training--that threshold for pain--somehow inexplicably kicks in.

Flyers Receive Speedwork Instruction
From Coach Toby

While some of the more dedicated amongst us would rather miss "Jersey Shore" than miss speedwork, others, due to work and family, try to show up whenever they can. And that's perfectly fine. The fee is $100 a year, a fraction of what New York Road Runners charges for its speedwork classes. It also is highly recommended for newer Flyers who wish to get involved and become active members. Yes, we run; but we also share laughs and play around, and once each month we go out after the workout to socialize. May is right around the corner and the days are getting longer. This is prime time for Central Park running.

Occasionally we have Speedwork Open Houses. But you can contact me anytime if you have specific questions regarding your pace or fitness level. Again, speedwork is for everyone. We have Flyers coming from Brooklyn, Queens, and Jersey; we have a father and daughter, a husband and wife. We are a happy family! Not trying to sound sentimental, but over the years, I have welcomed many new folks to the Flyers speed classes and it has truly been a thrill to see them becoming stars and achieving their personal goals, as well as becoming my friends.

-Lloyd H

Read more...

Burning Up in Boston



Stephanie P

Qualifying for the Boston Marathon is a “dream come true” for most endurance runners. For the Flyers first-timers at this year's marathon, (Flyers Elle G, Lara K., Heather M, Stephanie P, Paul N., Sean J., and others), this was no exception.

Our Boston debuts at this year’s 116th running of the historical race was one not to be forgotten. Billed as the second hottest Boston on record, with the thermometer reaching into the upper 80s for most of the race, the Boston Globe described it as “a day when even the breeze felt like a blast from a hair dryer” - but more about that later (and click here for Boston Globe article).

The Boston experience begins with the many long, hill and tempo runs during our New York winter, culminating in an early spring taper. Many of us boarded the early morning Saturday train, bus or plane to Boston anticipating a challenging race, and we were still somewhat optimistic, given the energy that we had bottled up from the taper. When we arrived in sunny Boston, the buzz in the air was electric – that city knows how to put on a marathon. Everywhere you walk in the city, you can see the preparation for the race. Banners are on the light posts, roads are being barricaded and closed off, press trucks and spectator stands surround the finish line area on Boylston Street, even race day itself is held on an official state holiday, Patriot’s Day. In the streets we saw runners with smiles on their faces, happy to have made it this far, without the trepidation that will soon sink in as the Boston Athletic Organization (BAA) begins sending out their “weather advisory” e-mails.



The first email was sent out on Friday, warning of “higher than normal temperatures on the course.” By the time we arrived in Beantown on Saturday the emails were sounding more ominous…"the BAA is closely monitoring the situation…projected to be quite warm.” OK, you think, that’s not too bad, we can handle this. So, we checked into our hotels, and headed to the Expo, held at the Seaport World Trade Center. The Expo center is probably a similar size to the NYC Marathon Expo.

As you enter, the first thing that you do is pick up your bib, arranged by bib number, then pick up your race bag and shirt. As we picked up our packets we noticed flyers that had been posted, containing an unprecedented message from the BAA, allowing runners who did not feel prepared to run in the heat to defer their entry for a year. Despite the warnings and the flyers, the runners at the expo did not appear concerned, as folks spent time shopping for official Boston Adidas apparel, browsing the booths and watching a video of the course that depicted the terrain, mile-by-mile.

Heather M and Lara K at the Expo

On Saturday evening, I, Heather M, Deb M, Janis E and a few friends headed to the North End for a delicious Italian meal, after which we walked the historical neighborhood, Boston’s version of “Little Italy”. We waited in line at Mike’s Pastries for home made, cannolis and Boston’s own special cream puff, the “lobster claw,” an enormous pastry filled with fresh whipped cream. I am pretty sure than even a Boston marathon would not burn off the calories from the claw. This did not deter the throngs of tourists and locals that lined up for these tasty treats.


Mike's Pastries -- Yum!

Sunday morning turned out to be another beautiful, clear day. As many of us went out for a casual jog along the Charles River esplanade, passing the band-shell that is home to the famous Boston Pops, we did notice that it was warmer than usual for 9am on an early spring morning. I started thinking, what will it be like on Monday when the forecast was for higher temperatures and the first wave of amateur runners was not scheduled to start running until 10am?

After our morning jogs, many of us walked the finish line, took photos and soaked in the marathon energy that was everywhere in the City. The sneaker store near the finish line was jammed packed with runners (many of them, like myself, were buying new sneakers or Boston garb. Note to Flyers – always check your shoes before you leave home…I got to Boston with two right shoes, and had to buy new shoes two days before the race!).

On Sunday evening, the annual Flyer pasta dinner, which was expertly organized by Lara K, was held at Papa Razzi, a venue located on one of the most popular streets in Boston -- Newbury St in Boston's Back Bay. Similar to SoHo on a beautiful weekend day, it was crowded, but happening.

Charlotte, Janet, Nina, Janine, Elizabeth, Lara, Deb and Heather
at Flyers Pre-Race Dinner

About 15 Flyers attended the carbo-loading fest and the conversation definitely included discussion about most ominous email that the BAA sent out around 5pm that night. This email strongly discouraged running, there is no other way to say it. “Only the fittest runners should consider participating”, as well as “Do NOT assume that any experience you have in running a cooler marathon will be a reliable guide in making the decision in whether to participate or defer.” Regardless of these warnings, only 427 runners took the option to defer to 2013.

On Monday morning, runners had various options to get to the starting line in Hopkinton, which is located 26 miles west of Boston. The official way to travel to the start is via the yellow school buses that are provided by the BAA and leave from Boston Common. Several Flyers (Elizabeth A, Janine S, Nina P, Heather M, Stephanie P, Amanda R) , thanks to Dave K’s connections, paid for the privilege to take a charter bus, organized by a Chicago running club. This chartered bus had comfy seats and most importantly, an on-board bathroom. We were able to stay on the bus once we arrived in Hopkinton, until it was time to check our bags and walk to the Athletes' Village and then the starting corrals.

The starting area is located at a high school in Hopkinton, and there is definitely a party atmosphere in the Athletes' Village. The runners are arranged into three waves and colors (Wave 1: Red, Wave 2: White, Wave 3: Blue), based on qualifying time. The school buses are converted to baggage drop off buses for the athletes, there is lively music playing, a “DJ” is on a microphone interviewing runners and providing fun words of encouragement. Even though the sun was beating down on us at 9:30 in the morning, the runners were in a festive mood.

At the Athletes' Village

Several of us started in Wave 3 at 10:40am; the first six miles that pass from Hopkinton to Ashland to Framingham are relatively easy most years, however this year, the heat made it very uncomfortable from the start. It was not a year to set a PR, but one to enjoy the atmosphere and focus on finishing. The New England citizens were amazing -- there is a small-town feel as you pass through the communities west of Boston. Many locals take advantage of Marathon Monday to sit outside and cheer on the runners. They passed out ice, dumped water on us, sprayed us with their hoses, and handed out oranges, licorice, wet rags, bananas and anything else that would help the runners. As a Wave 3 runner, I felt like I got full support along the entire course and am very grateful for their hospitality. At one point, the first challenging hill at mile 16, I stopped for some water, and walked a bit, only to have one local call out my name that was written on my arm “Hey Steph, get going”, which was enough to propel me up the hill and onward to the Flyer cheering station just pass the 17 mile marker.

A Welcome Sight to Say the Least After Mile 17!

One of the key motivating factors that most of the Flyer runners to the 17 mile point was knowing the support that was waiting for us there. For 17 years now, Flyer Ed A has organized a cheering station (where this year, appropriately enough, they handed out ice), with Flyers who travel all the way to Boston to both spectate and support their fellow Flyer runners. A big thanks goes out to Ed A, Sungwon H, Alan G, Kenny H, Charlotte N, Sondra and Matt M, Deb M (and her friend and friend's kids!), Megan T, Janet H, Scott C, Lloyd H for making the trip this year.  Julie C also was there to spectate and cheer at a different spot along the course. 


Kenny H and Charlotte N
Strike a Pose Then Get Back to Work
At the Cheering Station

Ed's friends Martha and Jay host the Flyers cheering group every year.  They provide food and drink, and this year Jay made two trips to the store to bring back about 20 bags of ice to provide to the very grateful runners.

Many of these Flyers also did double-duty, running alongside Flyers through the famous Newton hills from miles 17-22, including the well-named Heartbreak Hill, the last of the Newton hills located between miles 20 and 21. Once you crest this final hill, you may be in the home stretch, but there are a few rolling hills still in front of you.

A sign that the end is near appears around mile 24, when you glimpse the famous CITGO sign for the first time as you enter the city of Boston. One final incline remains and then you make the famous right onto Hereford Street and left onto Boylston Street, where you can see the finish line about a quarter mile in the distance. Never have I been so happy to see a finish line, as the heat had certainly taken its toll over the previous four hours on the course.

As the runners moved through the finish line area and receive a medal, each runner was greeted by many friendly volunteers who asked if assistance was needed and were there to provide it. More than 2100 runners were treated for dehydration and heat exhaustion by the medical staff, and more than 150 runners were sent to local hospitals including 10 runners who were in critical condition at some point.

Amazingly enough, after all of that effort, approximately 20 Flyers attended the post-race party held at the Westin. We shared our war stories, of which there were many. Although we all ran slower than if not for the heat, there still were many speedy Flyer finish times.  Emotions included happiness, relief and a sense of accomplishment as this race day was as challenging as they come.

Post-Race Hydrating and Sharing Race Stories

As a first-timer, I found the Boston course to be difficult, and I think it would have been so even on a perfect weather day, as the rolling hills are relentless and the Newton hills are challenging so late in the race. In addition, there is a desire to excel on this famed course, which will push your body to its limits.


Deb M, Heather M, Sondra M, Stephanie P


In the end, 21,554 runners (including 38 Flyers) completed the 2012 marathon (dubbed the "Boston Saunathon" by Elle G!). 3749 (14% of the marathon registrants) did not pick up their packets, which was nearly twice the normal “no-show” rate. 427 marathon registants decided to defer to 2013. 96% of the runners that started the race, finished, compared with 98% for prior years.

For Boston newbies like me, I will wear my orange official jacket (appropriate color, given the heat), with pride, and my Boston medal will definitely mean more to me than many of my prior races, which, although had faster times, were not earned with the same level of perseverance, guts and pain that were a rite of passage on the Massachusetts roads on this brutally hot April 16th.

-Stephanie P.

Read more...

Ergogenic Aids – Should I or Shouldn’t I? (Part 2 of 2)

Reyna F

As noted in Part 1 of this two-part series: ergogenic aids are substances taken to enhance the production and use of energy during physical exertion and for the subsequent recovery in order to gain an advantage. They are considered dietary supplements.

In the United States, dietary supplements are regulated under the 1994 Dietary Supplement Health and Education Act (DSHEA), which establishes legal definitions and label guidelines. The act does not ensure safety, effectiveness or quality of dietary supplements. It is the responsibility of the consumer to understand and judge those attributes. So you have to ask yourself “Is it safe?” and "Is it effective?” And if you participate in events where you may be tested, “Is it legal?”

There are many products on the market and new ones are continually emerging. In Part 1, we left off with creatine.  Here are a few more products that athletes may think about using and information that will help you answer the risk/benefit questions.

Glutamine

Claims about Glutamine

This supplement supposedly increases immune function, as well as prevents overtraining syndrome.

Glutamine in Research

The effectiveness of athletes supplementing with glutamine is not well-established. Castell et al. examined glutamine supplementation on competitive distance runners and rowers during both training and competition. 72 subjects received a glutamine beverage and 79 ingested a placebo immediately after exercise, and 2 hours after exhaustive exercise. The number of athletes that reported not having infections was significantly higher in the glutamine group, than in the placebo.

Castell et al. performed another study, which contradicted the above results. Glutamine did not appear to have an effect on immune function following the completion of a marathon.

Rhode et al., in a randomized cross-over, placebo-controlled study, examined glutamine supplementation and its impact on immune cells when participating in repeated exercise bouts; 8 subjects participated in the study. Post exercise immune changes did not seem to be caused by a decrease in plasma glutamine concentrations.

Recommendations

While plasma glutamine concentration may decrease after intense exercise, which in turn may result in muscle depletion, a healthy diet can help maintain normal glutamine levels; this can be done by consuming adequate carbohydrates and calories daily. Some research does suggest that glutamine supplementation may reduce the incidence of respiratory infections in athletes. Yet further research is required to support this data.

Glycerol

Claims about Glycerol

Ingesting glycerol is believed to enhance aerobic power and endurance performance, as well as improve thermoregulation. The theory is that glycerol hyperhydration just before endurance exercise may enhance performance by increasing plasma volume, reducing core temperature and decreasing heat rate.

Glycerol in Research

Various studies have been conducted on glycerol supplementation, but much more is needed. Lyons et al. examined glycerol supplementation and the concept of glycerol hyperhydration, discovering that glycerol hyperhydration may be more effective than water hyperhydration when reducing the thermal stress that results from moderate exercise in high temperatures.

Motner et al. conducted a double-blind, crossover study that examined the effect of glycerol hyperhydration and carbohydrate oral replacement solution (ORS) on endurance performance and thermoregulation. Participants cycled in a neutral laboratory environment. Those who consumed glycerol had a significantly longer endurance time and lower heart rate.

Some studies, however, have not found a benefit from glycerol hyperhydation. Latzka et al. studied the effect of glycerol hyperhydration, water hyperhydration and euhydration on core temperature and sweat rate during exercise. In two different studies the same 8 participants consumed either 1.2 g of glycerol / kg/lean body mass, with 29.1 ml of water per kg/lean body mass or 29.1 ml of water per kg/lean body mass. Hyperhydration did not alter core temperature, skin temperature, heart rate or sweat rate, when comparing it with euhydration. No difference was noted between glycerol trial and water trial for these physiological responses. This suggests that glycerol hyperhydration was not more effective than euhydration or water hyperhydration. This research indicates that supplementing with glycerol promotes hyperhydration but does not have cardiovascular or thermoregulatory benefits.

Recommendations

As of now the research is ambiguous. Research indicates it may benefit athletes participating in endurance sports in hot, humid climates. Keep in mind the amount of fluid recommended to be consumed with glycerol can leave one feeling bloated and heavy. The main side effects of glycerol supplementation are nausea, bloating, headaches, dizziness and vomiting. Those with diabetes, kidney disorders or high blood pressure should not supplement with glycerol.

L-Carnitine

L-Carnitine Claims

L-Carnitine is thought to increase the utilization of fatty acids as fuel, as well as to increase endurance and decrease body fat.

Research

Research does not support L-Carnitine as an effective supplement.

Trappe et al. examined the effect of L-carnitine supplementation in swimmers. The purpose of the study was to determine if carnitine could improve swim times by decreasing the accumulation of lactic acid. Two male college varsity swimmers participated in the study. Regarding lactic acid built up, blood pH, or swim velocity, there were no differences between those supplementing with carnitine and those ingesting the placebo. This study indicated that carnitine did not improve performance.

Greig et al. evaluated the effect L-carnitine supplementation has on exercise capacity. While a small improvement was seen in these untrained participants supplementing with L-carnitine, heart rate was not significantly lower. From these results, it was deduced that carnitine supplementation was of little or no benefit as an ergogenic aid.

Recommendations

Research has found no benefits for supplementing L-carnitine as an ergogenic aid. It appears to be safe, yet there is concern that some L-carnitine supplements may be adulterated with D-carnitine, a toxic substance that can deplete carnitine and result in carnitine deficiency. Further Research on L-carnitine’s effectiveness is needed before any recommendations can be made.

Medium Chain Trigylcerides (MCTs)

Claims made about MCTS

MCTS are thought to increase energy, decrease body fat, spare muscle glycogen and prolong endurance.

Research

Limited research exists on MCTs as a supplement. Jeukendrup et al., examined the oxidation rate of oral MCTS feedings in eight atheltes during a three hour exercise session. Subjects consumed either MCTs, carbohydrate (CHO), a combination of MCT and CHO, or a placebo. MCTs were oxidized at higher rates when combined with CHO. Additionally, only a small amount of MCT can be tolerated by the GI tract. About 30 grams. This limits the contribution of MCT sot the total energy expenditure.

Jeukendrup et al., later examined the effects of taking 85 grams of MCTs rather than 30 grams. They did this to see if increasing the amount supplemented would enhance fat oxidation and improve performance during 2 hours of exercise. The subjects were assigned to the same groups as above. Those subjects that received only MCTS saw a decrease of performance compared to the placebo trial. This negative impact was attributed to GI distress.

Van Zyl et al., examined MCT + CHO supplementation on cyclists and fat oxidation. These endurance cyclists consumed a mixture that contained 86 g of MCT, and saw a small increase in fat oxidation as well as improved time trials. These results suggest a glycogen-sparing effect. GI distress was not reported.

Recommendations

While MCTs are a legal supplement, more research is needed to assure that MCT supplementation improves endurance. Even if they truly do enhance performance, GI distress has been a rampant side effect and limits their potential as an ergogenic aid of choice. Those supplementing with MCT and other fats must also be aware of the possible increased risk of cardiovascular disease.

Nitric Oxide

Claims

Supplementing with nitric oxide is thought to promote muscle fiber repair and improve the clearance of lactic acid. It is also said that nitric oxide supplement may increase blood flow which can help efficiently deliver nutrients to muscle, as well as increase adrenaline.

Research

Limited research exists in regards to nitric oxide as an ergogenic aid. Some reports have found nitric oxide to actually improve blood flow and exercise function, however none of these studies have proven the safety of nitric oxide. Evidence has yet to be uncovered that nitric oxide can increase muscle mass. Medline Plus claims that nitric oxide can be beneficial for recovery after surgery and for chest pains.

Recommendations

While nitric oxide supplementation is legal, due to limited research, it is not recommended. Serious side effects have also occurred. These include: diarrhea, bloating, allergies, aggravation of existing asthma and hypotension. Nitric oxide can also negatively interact with medications such as blood pressure medications, Viagra, xylitol and nitrate drugs.

Steroids

Claims

Steroids are said to enhance performance by increasing muscle protein synthesis and thus increasing lean muscle mass. Steroids have been found to be effective, but have dangerous adverse effects.

Recommendations

Due to adverse effects, steroids are illegal. Congress has classified them as a schedule III controlled substance. Use is absolutely prohibited by the IOC and NCAA.

Adverse effects – decrease in HDL cholesterol, elevated blood pressure, aggressive behavior, azospermia, virilization in women, and gynecomastia. Heart attack and suicide has also been associated

Whey Protein

Claims about Whey

Whey protein is said to have high biological value, provide greater muscle gains as well as greater nitrogen retention.

Research

Studies have shown that whey protein has helped nourish very-low-birth-weight infants, and aide in preventing metabolic acidosis. Whey protein has also shown to increase glutathione levels. Glutathione is an antioxidant and may play a key role in immune function.

Bounous et al., examined the effects of whey protein formula on HIV-seropositve individuals. The purpose was to see if whey protein influenced glutathione levels and helped increase body weight. Results showed an increase in both.

Recommendations

Although whey protein may enhance immune function through increasing glutathione levels, it does not seem to increase muscle mass. Those athletes who want to increase muscle mass should follow strategies demonstrated to increase lean tissue. Such strategies include engaging in resistance training and consuming enough protein and calories.

Whey protein supplementation is legal and allowed.

-Reyna F.
MS, RD, CSSD, CPT

Nutrition and Exercise Consulting
www.reynafranco.com/

Read more...

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

Read more...