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We welcome and encourage all levels from recreational walkers to serious racers. As a club member you participate at your own risk; the activities listed by members in the newsletter, web site, email or in person are for information only, and not in any way a club endorsement, so please be careful and run responsibly at your own pace and ability as well as picking and choosing what you want to participate in. Discuss with other members who have been there and done that.
Wednesday Night Fun Runs - The club meets at 6 PM at REI, corner of Santa Anita and Santa Clara in Arcadia and then goes to dinner at 8 PM. You are welcome to try us out by just showing up at 6:00 PM in the northeast corner of the REI parking lot on any Wednesday night be you walker, jogger or runner. Currently 25 to 50 of the just over 100 members show up on any given Wednesday evening. 5 different 4 to 7 mile routes and restaurants are rotated and announced in the calendar page of the newsletter and by email. The 2nd Wednesday of the month is meeting night where a short business meeting open to all members is held just before dinner. Rain can cancel the run but we still meet at REI but inside and then decide at 6:15 to run or go to dinner, or if meeting night, 7:30. You might check the weather radar before you leave for the club. In the months of April through September we run trails in the local mountains on the last Wednesday. Members are into a variety of excersize events which they may bring to the attention of others on Wednesday nights and you can discuss with them. For instance, Maria and Robert Vangilder organize trail runs and bike rides for the weekends - ask them to be on their Weekend Warriors email list. See some of the links below for other groups and events.
Club members receive our monthly newsletter either by picking it up in person at the first Wednesday of the months fun run, by postal mail or email before the 2nd Wednesday of the month. The annual dues of $20 per person/household is collected for the purpose of supporting the cost of the newsletter and the web site. Club members also receive a 10% discount at the Run With Us store and can purchase Club shirts there. The club year is from April 1 to March 31. Those joining after January 1 will have their membership good through the next club year.
If you have any questions, it's best just to show up on Wednesday night at 6:00 PM and talk with the group. You can also contact Tom, The Web Guy, with questions about the club or comments on this web site - tomsmb at AOL.
Intervals - Tuesday nights 6 PM at the Arcadia High School Track.
Coach Bill Dietrich will show you how to improve your pace to get a new PR in a 5K or 10K.
Run With Us - Foothill Flyers members, receive a 10% discount at the Run With Us running store at 235 N. Lake Ave in Pasadena. You can also buy Foothill Flyers Club shirts there. They have a great selection of running shoes and apparel. Peter, the store owner, is very knowledgeable when it comes to selecting the right running shoe for you. They also have a running club with a coach - 626-568-3331.
Other running and related clubs in the area
Running
Pasadena Pacers Running Club. Meets 7AM Saturday morinings at the Rose Bowl Aquatic Center parking lot. Good 10 week beginners program.
Team Physical Edge runs on Monday nites 6 PM across the street from REI. They also do biking and tri's.
Los Feliz Flyers Running Club - Runs Tuesdays, 6:00 PM in Griffith Park.
A Snail's Pace Running Club - Runs Sunday mornings 7AM at the Rose Bowl.
LA Leggers Running Club - weekend runs in Santa Monica training for the LA Marathon.
Trail Runners Club - Meets in Pacific Palisades Sunday mornings to run the trails.
Hash House Harriers - An irreverent international Running Club with many chapters in our area
LA Frontrunners Running Club
Ultra Ladies Running Club
Students Run LA Some of the kid's from Bob Spears school run our special events. Check out their activities page for local races.
Road Runners Clubs of America - over 700 clubs in the USA listed.
Swimming
Cal Tech Masters Swim Club. Good workouts and coaching.
Perfect your stroke, train for a tri or overall low impact fitness.
Try it once free Saturday mornings at 7 AM.
Schedule:
M-Th 7-8:30 PM
Sa 7-8:30 AM
Tu & Th 6-7 AM (mid June to mid Sept)
Bike and Tri
Stan's Monrovia Bike Club - no cost. Easy morning rides daily, great friendly 20 mile ride from Monrovia to a coffee shop in South Pasadena and back every Sunday morning at 8 AM. Call Stan at 626-357-0020, 880 S. Myrtle Ave.
Foothill Cycle Club - Saturday and Sunday bike rides typ. 30 to 50 milies with route sheets, weekly 20 mile Sunday "easy" ride from Pasadena
Orange County Rebel Riders - friendly bike club in OC that likes to ride and eat.
Bike Map, details L.A. County's 1,252 Miles of Bikeways. You can also create your own route on the Bike Metro web site.
Inland Inferno Triathlon Club based in San Dimas area.
Pasadena Triathlon Club - Triathlon club and training based in Pasadena.
Other running related links and information
Walking - Get a spouse or friend to start excersizing by just walking. Download this article from AOL Diet & Fitness to motivate someone and have them come out and join us on Wednesday nights. It has a great 10 week program with a training goal to finish walking a 10K.
Poison Oak - Leaves of three, leave them be. We have lots of poison oak in our local mountains and stream beds. The US Forestry web site has a photo and good info on avoiding or treating this oily plant.
Free Podiatist Screening - See Dr. Dan Altchuler, D.P.M. every 1st Saturday morning10 AM til 1 PM at the Starting Line Running Store, 114-A Washington Blvd in Marina Del Rey. One of the best running podiatrists in the area if you are having any recuring aches and pains on your runs - (310) 451-8045. If you have any foot questions Dr. Dan says he would be glad to respond to your emails if you mention you are a member of the Foothill Flyers - dalt@usa.net
Need Orthotics? - Club members can get fitted and receive orthotics in a week for under $200 from the factory. No doctors referals or perscription necessary, just say you are a member of the Foothill Flyers. West Coast Orthotic Labs, 163 Enterprise Way in Upland - call 909-946-5562 or email for an appointment. You can also email questions to their podietrist who is one of the owners: footem@aol.com
Runing injury info - Dr. Falsetti has answered a number of general questions on running with various medical problems - asthma, overtraining, heart rate, pain, etc.
Lap Swimming - The Sierra Madre pool at Sierra Vista park 611 E. Sierra Madre Blvd (626-355-2356) is one of the lowest cost pools for lap swimming in the area.
Cho-Pat - straps that can keep your IT band and other muscles from getting inflamed from constant sideways friction during running - saves your knees.
Succeed Caps - salt and potassium replacement in the right amounts can keep you from hitting the wall in a marathon or longer. Take 1 Succeed Cap after every 2 pints of fluid during the run starting 2 hours on a hot day and 3 hours on a cool day.
Running for Weight Loss
Many join the club as part of a weight loss program. Minimizing your caloric input is the most effective way to lose weight, however, running can burn a few more than you are used to and at the same time improve your cardio-vascular fitness. Distance runners can live as much as 2.7 years longer and have 9 additional years without disabilities compared to non-runners who excersize if you get in 200 minutes per week per a Stanford Univ. study. Runners who run just one intense hour at an aerobic rate per week can even decrease the chance of a heart attack by 42% and walkers 18% - National Institute of Health study.
Here are some facts:
The avarage person gains 1 pound per year after 25. That's only eating 10 more calories per day than you burn - adding just 1 mile per week of walking or running can counter that.
To lose 1 real pound (not water weight) you must burn 3500 more calories than you eat.
Running can burn 400-600 calories per hour. You can have your calories per hour calculated by entering your pace, age, weight and heigth into the blanks at caloriesperhour.com. You can also have your ideal weight and body mass index (BMI) calculated.
Run one hour then eat 2 Krispi Kremes and you are back even or worse. Check the Original Glazed at 200 calories ea vs. the NY Cheesecake at 330 - better to choose the original and have just one, or run an extra hour or so to cover it.
Total calories consumed per day to stay even according to the National Academy of Sciences:
Ages 23-50 Men = 2700 Women = 2000
Ages 51+ Men = 2400 Women = 1800
Calculate your actual daily calories per day to stay even given your exact age, sex, height, weight and activity level per the Mayo Clinics calculator.
If you run off or eat 500 less calories per day than the above table for your age and sex, you can loose 1 pound per week. If you over indulge at dinner on Wednesday night and eat 1000 calories too much, compensate on Thursday and Friday by eating 500 calories less each day or run 2 extra hours.
Most are not aware of the number of calories in the foods they eat and also portions have gotten much larger. Below are the web sites of some of the more popular fast food places that give the nutritional and caloric information for their products. Some of the calorie counts may surprise you:
Calorie King has the most complete listing.
Mc Donalds
Burger King
El Pollo Loco
Taco Bell
In-n-Out
Domino's Pizza
Kentucky Fried Chicken
Barbara Hartley's web site. Barbara Basta-Hartley has been successfully battling liver cancer for a few years now. Barb is the one that brought your humble webmeister into the club in 1983. Members who joined up til around 1990 will probably remember her. Click on her name above to stay up on how she is doing.
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