Thursday, March 28, 2013

Give Me MORE

Francine A
The MORE Magazine/Fitness Magazine Women’s Half-Marathon is around the corner!   Once again, the Flyers will play a key role.

THE EARLY DAYS

In the 1990’s and early 2000’s, the NYRRC held the Women’s Half each fall to prepare local women for the NYC Marathon.   Typically 600-800 women ran.  If any men protested, they were directed to the Staten Island Half, a few weeks after the Women’s Half.   

The Women’s Half was a no-frills event.  It was a tough race for tough women.   There were no flowers or jewelry at the finish line.  We got a cup of water and perhaps a banana.   The race shirts were cotton and sized for men.

Flyer men served as the Women’s Half race timers.  The men would wait for the race start in the back of a pick-up truck.  When the horn blew, the Flyer men would start their watches, and the truck would deposit them at the mile markers around the Park.  As the women ran by, Flyer men would yell out the elapsed time and per-mile pace.  In those pre-Garmin days, the only way to calculate your pace was to do the math in your head.  It was a blessing to hear Tim D call out, “Mile 8!  1:07:20!  8:25 pace!”  John W always positioned himself in a beach chair at the top of Harlem Hill, near the Mile 4 / Mile 10 sign.
Tim D and David L keep time at Mile 2/Mile 8
In 1995, the Women’s Half was renamed Grete’s Great Gallop.  The post-race party featured Norwegian smoked salmon and Grete Waitz. 

POPULARITY AND PROTESTS 

As the popularity of the NYC Marathon grew, the NYRRC realized that men, too, should have a chance to run a half-marathon in the Park in October.  Grete’s Great Gallop became a co-ed event.  The Women’s Half fell by the wayside.  For the first time, there was no women’s race anywhere in the U.S. that was longer than a 10-K. 

Flanked by Monika G and Laura L
Sporting Their Protest T-shirts
Flyer women protested.  We sported white T-shirts with a women’s sign and the fraction ½. 
The NYRRC took notice.  In 1999, after a 2-year hiatus, the NYRRC reinstated the Women’s Half.

Some years, there were sponsors: Child Magazine, Allure Magazine.  Other years, it was simply the Women’s Half.


HERE COMES MORE

In 2004, along came MORE Magazine.  MORE’s tag line was, “The best selling magazine for women over 40.”  (The tagline is now “for women of style and substance.”)   MORE created an event just for women masters runners.

The MORE Marathon was the country’s first and only marathon for women over 40.  That first year, the course was four loops of Central Park.  Talk about a tough race for tough women!   The marathon course was later modified to 5+ times around the lower 5-mile loop. Flyer Julie G ran the MORE Marathon 4 years in a row.  Former Flyer Judith Tripp ran it in 3:52 at age 59. 

In addition to the MORE Marathon, MORE offered a Half Marathon for women.  In the beginning, the MORE Half Marathon was a two-woman team challenge.  At least one teammate had to be 40 or older.  Teams earned age group awards based on their combined age.

MORE and the Women’s Half co-existed for several years.    MORE targeted women over 40. The Women’s Half was open to all women.  When MORE teamed with its sister publication, Fitness Magazine, MORE dropped its focus on masters runners.  MORE eliminated the two-person relay and opened registration to the MORE Half to all women.

In 2005, the Flyers earned the award for the highest number of local participants.  I was pregnant with twins that year.  As I walked the loop opposite the runners, I called out, “Looking good!” The runners shouted back, “You too, mama!”   Even today, MORE runners recognize me from the 2005 race and ask after my family.

Flyers played a key volunteer role in MORE.  For several years, Flyers manned a water table on East Drive near the 102nd Street Traverse.  Needless to say, it was the BEST water table. 
John W and Scott S at the MORE water table
As races around the US added pace leaders, MORE joined the trend.  The Flyer women became the official pace leaders of the MORE Marathon and Half Marathon.  Carrying balloons and pace signs, Flyer women led thousands of runners around the Park.  We were proud to help our fellow women runners achieve their time goals. 

Race day in 2009 turned out to be unseasonably hot. The race organizers cancelled the MORE Marathon, and encouraged women to treat the Half as a fun run.  The MORE Marathon was never revived.  

RUN LIKE GIRLS

In 2012, Flyer women decided to “run like girls” in skirts and lipstick.  Despite our dainty attire, the Flyer women outran every other team but one. Many Flyers set PR’s that day.  One Flyer, Shevaun T, smashed a 17-year PR and topped her age group. 
Speedy Flyer Runners Strike a Pose with Their Medals:
Lisa M, Karen H, Shevaun T and Louise C

Jodie F Paces
9-Minute Milers
at MORE 2011
The Flyers have been integral to the success of the Women’s Half.  Our enthusiasm as runners and volunteers has never flagged.

When the Women’s Half movement threatened to die on the vine, the Flyers kept it alive.  Today, Women’s Half Marathons flourish all over the world.   Go Flyers!

- Francine A  

Blogmaster's Note: At the date of this posting, the April 14, 2013 MORE Half is NOT yet sold out.

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Friday, March 22, 2013

Volunteering for the NYC Half (aka So...Why Did I Agree to Do This Again?)

Brett S
The day of the NYC Half Marathon began with my alarm clock going off at 4:30 AM with the sole purpose of getting me out of bed and out the door, leaving the warmth of my apartment to venture out into the darkness and freezing cold temperatures outside.  I waited 10 minutes to get on the 6 train that dropped me off at an eerily quiet and calm Canal Street in the wee hours of the morning.

I left the station and made the lonely walk along Canal, passing the occasional bystander and hungry people walking in and out of Dunkin' Donuts, warming themselves with a hot cup of coffee. After a few more minutes, it was good to see the other Flyers huddled along the Westside Highway waiting for the supplies to come off the truck so we could get started unpacking the boxes, filling up pitchers of water and mixing the secret Gatorade formula.
The Calm Before the Storm:
Flyers Setting Up
I was waiting for the temperatures to warm up after sunrise as it has in past years, but it was not to be this time.  We were pouring the water into the rows of cups as quickly as possible before the wind blew them away, the streets were getting slippery, and jagged chunks of ice began to form within the water as well as on Paul N’s jacket.  
Paul N Clears Water Table
But Some Cups Stayed Stuck by Ice!
It was cold outside, to say the least.  Even before the race started, everyone’s hands were wet, their toes numb, and their heads covered with anything warm that they could get their hands on.  At that point I began to realize that I've been standing in the dark, having already been up for at least two hours on a Sunday, as the inevitable thought of "why am I doing this?” once again creeps into my head. 
The answer becomes clear when the lead vehicles come toward us and the first runner passes by the tables.  All of a sudden the numbness in your feet and the chill that has encompassed your body doesn’t really matter as much as it did ten minutes ago.  Your adrenaline is pumping and you can’t wait for the mass of runners to flow past you.  You realize that you have the best seat in the house to see world class runners battle it out using what seems like no effort at all, you get to play the role of cheering on and helping out your fellow teammates and runners, as well as give back to the community that has helped and encouraged you so much along the way.  It's a feeling you can't understand unless you are there.  Bands and music playing, hi-fiving, lifelong dreams being fulfilled and challenges being knocked down- it's just awesome. There is nothing like it. 

Serving, Sweeping and Smiling
You are there to be part of the experience –– you don’t need to be running the race to be an integral part of it.  The participants are only one part of the race.   Just because you are injured, not training for a race, don’t have any current goals on the calendar, or see your motivation waning, doesn’t mean that you can’t be part of the action.  In order for the race to run smoothly, the runners need the volunteers to help set up, serve the runners' needs, and provide friendly encouragement and support.  
It is inspiring to see other runners up close digging deep down to reach their goal or push past their struggles, with many of the runners helping other people realize their own dream or making someone else’s come true by raising money for a charity that is important to them –– we saw many ranging from Somaly Mam (go Deanna C!), Team in Training, Team for Kids, Team Fox, Athletes to End Alzheimer’s (go Brian H!), and many other worthy causes –– or being a guide or coach for someone who needs it.   
Runners are a special, cohesive community, with a sense of camaraderie that is not felt by many other groups, and whether you are running or volunteering, each person knows what the other is going through and appreciates the effort put forth on both sides of the table.  The volunteer is there to pick someone up when they hit a rough patch and put a smile on their face when they need it the most.  All morning, the runners had to push through the frigid temperatures and avoid swallowing ice chips, yet one after the other took the one or two seconds necessary to thank the volunteers who handed them their water or Gatorade.  We could see their appreciation for all that we were doing for them through their waves and the smiles that came over their faces. That’s what makes it all worth it and helps answer the question as to what I and all the other volunteers were doing there, freezing our butts off, when we could have easily been sleeping in the warmth of our own beds. 


I have been volunteering at the NYC Marathon and Half Marathon every year since I became a Flyer and I never get tired of seeing people's reactions when I scream their name or encourage them to stay strong and keep going.  It helps keep me motivated when I have hit a lull and reminds me that being a part of a running community is just as much about helping others and giving back as it is about our own goals.  No one can do it alone.

Mark R, Debbie P and
Flyer Hydration Station Co-Captain Meg  B

Laurie H and
Flyer Prez/Hydration Station Co-Captain Alan G



























Congrats to all who competed (click HERE to see Flyer race results) and thanks to all the volunteers who made the event run so smoothly.  Special thanks go out to our Leprechaun Liquid Hydration Station captains Alan G and Meg B and to all of the other Flyers who were out there and made it such a fun and fulfilling day for me and the runners. Many thanks to our MVP Laurie H and a shout-out to Ed A as together we made a lean, mean and efficient cup filling machine.  And thank you Meredith J for making me laugh as we yelled and cheered for any runner that had any phrase whatsoever on their shirt!

- Brett S.

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Saturday, March 16, 2013

FLYERS ROCK AT HARD ROCK

Louise C
Battery Gardens –– home to the Flyers Awards Gala ––  may have been the highlight of the year on the Flyers Social Calendar, but on Thursday March 7th, Hard Rock Café was the venue for the biggest night of the year for the broader running community, when the New York Road Runners (NYRR) hosted its annual Club Night to recognize and honor the outstanding achievements of all its athletes and clubs. Despite the miserable weather outside, Hard Rock Café was on fire with glamour, cheers and team spirit to beat the band

As hundreds of runners took refuge indoors, rain boots and coats were discarded to reveal cocktail dresses and shiny shoes, with everyone eager to get checked in and photographed (nothing like standing in front of a camera in Hard Rock Café with a picture of Central Park behind you to make you feel like a tourist). Inside, the posters, guitars and rock star memorabilia for which Hard Rock Café is known was out in abundance and the atmosphere was electric. Of course, it didn’t take us Flyers long to find each other in the sea of bodies working their way through the crowd. With their well-earned medals around their necks, our four nominees were center of attention, and we wouldn’t want it any other way!
Our 4 Flyer Nominees:
Pat D, Shevaun T, Lauren P and Fran B
After an hour or two to catch up with friends, take a trip to the buffet table and cash in our two free drink tickets, the awards ceremony began. The top teams of 2012 in 10 different age categories were brought to the stage to receive their well-deserved awards from NYRR President and CEO Mary Wittenberg, Senior Vice President of Event Development and Production Peter Ciaccia, and Club Council liaison Ro Crispin. 

The fine showing of Flyers that came out to celebrate their fabulous teammates, were not shy about making themselves heard as they announced New York Flyers third place in the Women’s 60+ Team Award  Category, the first mention of the evening for the club. As the awards rolled by and we got to the Runner of the Year Awards, tension mounted as we waited to see how our four nominees would do in each of their respective age groups. 

Pat D did a fine job representing the Flyer men as the only male nominee from the club and one of four nominees in his age group. Our youngest nominee and rising star, Lauren P, did us super-proud and took home the trophy in the Women 12-14 age group, again to no small amount of cheering and clapping from the Flyer contingent!
Lauren P with her Award
Next up was our super-speedy (yet forever modest) Shevaun T, who took another one for the team, being one of no less than six nominees in her age group. Shevaun had an incredible year in 2012 and has always been so encouraging of those of us who look up to her!   


Shevaun T and Pat D
To top it all off, the grand Flyer finale of the night came when Fran B brought home the second trophy of the night for the team, winning the award in the Women 70-74 Age Group. Needless to say, there wasn’t a single Flyer in the room who didn’t have red hands and a dry throat when we were all done cheering for these inspirational women.  And congratulations to all of our Senior Veteran women Flyers –– they won the 3rd Place award for the Flyers!


Fran B Receives Her Award!
All throughout the evening a fabulous selection of shots and videos were displayed on the fine stage, with many of our own making some very impressive appearances. Karen H appeared in a great shot at the MORE Half Marathon and Shevaun was seen blazing across the finish line at the 5th Avenue Mile. The program also featured a great shot on page 4 of Victoria S. 

With so many of our teammates there to support and celebrate the achievements of the club and most especially our nominees, the pride and joy we shared was palpable. What an amazing achievement it was for them all to have their names in the program as nominees, being chosen from such a huge pool of very competitive runners in this big running city of ours.

Some Happy Flyer Nominees and Supporters Strike a Pose :)
As the last award was handed out and the winners were congratulated by friends, family and friendly rivals, the stage was cleared and the dance floor opened, ready for the music and dancing to kick off and take us into the final part of the night. No better way to continue the celebrations than by busting some moves on the dance floor with running friends, a nice change of pace from pounding the pavements together. 

While I am sure it went on well into the wee hours of the morning, I decided to call it a night once I heard there were some Flyer friends headed for the Upper East Side. With the umbrella at the ready, I left feeling very content that I got my money’s worth for the $50 admission fee!!

-Louise C

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Sunday, March 10, 2013

Breakfast of Champions

Reyna F
Whether you are training your body for a running race or the rat race, you have to fuel it properly.  However, the fueling structure will be different depending upon the race of the day and the goals of the week.  Read on to find out how breakfast can give you the advantage in the field or in the office.

Why is breakfast important?  

It is the most important meal of the day for several reasons:

·         Increases mood and performance
·         Boosts energy levels
·         Allows for healthier eating throughout the day
·         Increases concentration


Is this based on scientific evidence?  

Yes.  A number of studies have found that all age groups have better mental acuity when the brain has an adequate supply of fuel. The brain uses glucose as its main fuel, and that means the brain needs carbohydrates. Often it is difficult for a person to tell that their brain functions worsen when blood sugar drops, partly because they are not thinking as straight as usual. But studies point out that speed and accuracy of recalling information do decline.

A study from the Sussex Innovation Centre, Brighton, UK found that eating breakfast improves people's mental performance.  Sixty one percent of test subjects showed improvements in English and mathematics tests after eating breakfast. Hand-eye coordination was also improved. Breakfast eaters also showed a reduction in anxiety levels when faced with stressful situations.

According to the Georgia Centenarian Study, people who regularly eat breakfast have lower rates of Type 2 diabetes and are less likely to develop heart failure over their lifetime than those who don't. This 21-year study of older Americans suggests that regularly eating breakfast may lead to a longer-than-average life span. These are only two of the many studies that provide positive relationships linking breakfast with wellness.

What should I eat for breakfast?

The structure of your breakfast will impact your performance for the day whether it is running or working.  You need carbohydrates and “good” fat for fuel, protein for your cells and muscles, and fruit and/or vegetables for antioxidants and overall health.

The type of carbohydrates will be dependent on whether you plan on running soon after the meal (within 1-4 hours) or running off to work.  If you doing a training run or race, your breakfast should be low fiber and moderate-high glycemic.  Why? The low fiber is easier to digest and will prevent gastrointestinal issues during your run.  Moderate to high glycemic carbs will give you quick energy to fuel your run.  How much you burn while you run is based on several factors:  the effort and your body’s efficiency to burn fat versus carbs. 

If your morning race is running to the subway, then a high fiber, low glycemic breakfast is what you want to fuel your day. This will keep your mind and body alert and active for the challenges that you will encounter at work or school. 

Is it ok to skip breakfast if you do a quick training run (less than one hour)?  

Yes.  Afterwards enjoy a high fiber, low glycemic breakfast. 

How much should you eat for breakfast?

If you plan on eating breakfast before a run, for every hour between eating and exercise, consume just under ½ gram of carbohydrate for every pound that you weigh (about 1 gram per kilogram of weight). Small amounts of “good” fat protein can also be included, but try to keep fat intake low as this will slow down digestion time.  If you plan on running off to work, consider a healthy breakfast that is approximately 500 calories (more or less depending upon your weekly exercise and weight goals).  See my examples below for breakfast ideas.

How about some breakfast examples?  

Vegetable Scramble
1 whole egg
2 egg whites
½ cup spinach
½ cup sliced mushrooms
2 slices of whole wheat bread

Beat the whole egg with the egg whites. In a non-stick pan, scramble the ingredients together.  It is that easy!

Calories 415, Fat 10g, Carbs 50g, Fiber 8g, Protein 28g



Healthy Yogurt Parfait
8 ounces Greek yogurt
1 tbsp. Chia Seeds
1 medium banana
½ cup blueberries

Mix it together to make a tasty breakfast or post long-run recovery snack.

Calories 350, Fat 4g, Carbs 52g, Protein 28g

Yummy Oatmeal Breakfast
1 cup nonfat milk (or soy, almond, rice, hemp milk)
¼ cup Steel cut oats
1 tbsp. Chia Seeds
½ cup blueberries
½ banana
1/8 cup walnuts

Prepare the Steel Cut Oats according to the directions. Then add the additional ingredients for a healthy and delicious breakfast.

Calories 491, Fat 16g, Carbs 74g, Protein 21g

Rainbow Multigrain Pancakes

1/2 cup chopped Walnuts
1 cup Whole Wheat Flour
1 tsp. Baking Powder
½ tsp. Baking Soda
3 tbsp. Chia Seed
½ cup Oat Meal -dry
½ cup Yellow Cornmeal
3 tbsp. Flaxseed Meal
2 cups nonfat Milk (or soy, almond, rice, hemp milk)
1 whole egg
1 cup Mixed berries
1 sliced Banana

Heat up your griddle.  Mix together all the dry ingredients. Then add the milk and egg.  Stir together.  Add Fruit. Stir together. Then pour onto griddle. Flip when bubbles appear on top.

This recipe is supposed to serve 8, but with a runner’s appetite, it is closer to 4 servings.

Calories 432, Fat 16g, Carbs 50g, Protein 22g

Banana French Toast
This family recipe was shown on Rachael Ray, prepared by my son Marc when he was 8 years old.
·         Slice a banana into thins slices
·         Beat together 2 whole eggs, 2 tbsp. of milk, a drop or two of vanilla extract
·         Dip whole wheat bread in the egg mixture (or challah bread if you want to the less healthy, but more authentic recipe)
·         Place the bread on a hot griddle
·         Place one layer of banana on top of the bread
·         Flip bread carefully when side one is slightly brown, the banana will caramelize while cooking on the opposite side
·         Remove the Banana French Toast carefully when done.

Enjoy! The sweetness from the caramelized banana eliminates the need for syrup.

Don’t have time to cook?  

Here are some quick and easy ideas:

·         Whole grain cereal, nonfat milk (or soy, almond, rice, hemp milk, berries and chia seeds
·         Whole wheat bread, peanut, cashew, soy or almond butter, whole fruit jelly or honey, and a banana
·         Egg salad, chia seeds, whole wheat bread, lettuce and tomato
·         Last night’s leftovers

Your mom was right. Don’t leave the house without eating breakfast.  If you need more advice on breakfast or anything else related to nutrition, wellness or exercise, contact NY Flyer member Reyna Franco, registered dietitian, personal trainer, board certified specialist in sports dietetics, www.reynafranco.com, Reyna@reynafranco.com

-Reyna F

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