Site Index

Run Routes & Maps

Club Run Calendar

Race Reviews

Activities & Go To Calendar

Membership form

Club Bylaws

Club History

Weekend Warriors

Other Clubs in the Area

Other running related links

Team Couch Potato
first marathon &
trail Ultra training

Calories & Weight Loss

Chantry Flats

Sunrise / Sunset

Freeway Traffic

Arcadia Weather

Arcadia Gold Line Station

Arcadia Recreation Resources

LA Co. Last 72 hr Rain Fall

Incident web site

Mt. Wilson Tower Cam

Ham Radio and Trail Running

Ham Radio Class

Foothill Flyers Running Club Logo

FOOTHILL FLYERS RUNNING CLUB
Arcadia California
Last update Nov. 25, 2014
Join us for fun runs most Wednesday nights at 6 PM from the REI parking lot
on the corner of Santa Anita and Santa Clara in Arcadia - map.

The Foothill Flyers Running Club is a friendly and free association of nonsmoking adults in the San Gabriel Valley section of Greater Los Angeles, California, whose purpose is to encourage and help members to achieve their personal running goals. Members may participate or not as they see fit in a variety of running or running related activities that any of the members bring up to the attention of the group. This way the club provides a way to acquaint and inform each other with facets of running or training tips that one may not know about but might find interesting to try or to use to improve their ability. We also try to have fun doing it too.

The clubs history began in 1979 by Bill and Sandy Johnson who were owners of the Loeschorns Running Store in Arcadia. Over the years as host stores came and went, the club carried on in Arcadia with membership varying between 50 and 200 people.

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 activities 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 after the run at 7:30PM. 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's Weekend Warriors do trail runs and bike rides on the weekends, check out the web page. Simon Cooper coaches his "Invictus Group" on Monday nights meeting at 6:00 PM alternating between hill repeats from Foothills Middle school - map - and track workouts at Arcadia High School - map. Contact him at 626-485-8992 for more info. 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 is collected for the purpose of supporting the cost of the newsletter and the web site. Those joining after January 1 will have their membership good through the next club year. For those joining between October 1st and December 31st the dues are $10. Club members also receive a 10% discount at the Run With Us store and can purchase Club shirts there - you will run faster in a Foothill Flyers Club T-shirt. The club year is from April 1 to March 31.

If you have any questions, it's best just to show up on Wednesday night at 6:00 PM in the NE corner of the REI parking lot 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.

Run With Us Running Store located at 235 N. Lake Ave in Pasadena - map. Foothill Flyers members, receive a 10% discount at the store. 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 - and a "Running Tent" at the Rose Bowl every Tuesday and Thursday from 4pm to 7pm and Saturday from 8am-12pm. The tent is located near Gate "A". So if you are doing your loop around the Rose Bowl, stop by their tent and enjoy complimentary refreshments as well as advice on running gear, for FREE!!! They also have a group that meets at the store on Monday nights at 6PM for a fun run.

Other running and related clubs in the area
    Running
    Weekend Warriors - Maria and Robert Vangilder lead trail runs each Saturday morning and bike rides on Sunday mornings.
    Pasadena Pacers Running Club. Meets 7AM Saturday morinings at the Rose Bowl Aquatic Center parking lot. Good 10 week beginners program. Dr. Steve Smith is a chiropractor, runner and founder of the Pasadena Pacers.
    Los Feliz Flyers Running Club - Runs Tuesdays, 6:00 PM in Griffith Park.
    A Snail's Pace Running Club - Runs Thursdays 6:30PM from the Rose Bowl lot B.
    Glendora Ridge Runners - Runs most days of the week, see their calendar for locations.
    LA Leggers Running Club - weekend runs in Santa Monica training for the LA Marathon.
    Hash House Harriers - An irreverent international Running Club with many chapters in our area including the Foothill H3 which runs once a month on trails and was founded by members of the Foothill Flyers in 1991. Check out this article to find out what hashing is all about.
    LA Frontrunners Running Club - Thursdays, 6:30PM, Brookside Park Rose Garden.
    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
    swimmer 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 8:15 AM.
    Schedule:
    M-Th 7-8:30 PM
    Sa 8:00-9:30 AM
    Tu & Th 6-7 AM (mid June to mid Sept)

    Bike and Tri
    Stan's Monrovia Bike Club - aka Ride On Cycling or ROC. No cost. Easy Sunday morning rides of about 25 miles from Monrovia to a local restaurant and back starting at 8:00 AM. Call the bike shop 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 has a photo and good info on avoiding or treating this oily plant.

Free Podiatrist Screening - See Dr. Dan Altchuler, D.P.M. and Nancy Tinker the 1st or 2nd Saturday of the month, 10 AM til 1 PM at the Starting Line Running Store, 114-A Washington Blvd., Marina Del Rey 90292 (map) - call a week before you go, 310-827-3035 to make sure they will be there. Dr. Dan is one of the best running podiatrists in the area if you are having any recuring aches and pains on your runs - call 310 - 451-8045 for an appointment. If you have any foot questions first check out the Sole Support web site to find out about knee pain, plantar fasciitis, IT band, shin splints and more. Although it is sponsored by an orthotic company, the basic physiological info is good. 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 $250 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

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 2002 Stanford Univ. study and even more in the follow on 2008 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.
    Another NIH study concluded that as long as you dont injure your knees by accident or unbalance your muscles, you will not wear out your joints from long distance running or encourage arthritis as previously believed. This artilcle has some good tips on the most common running injuries - page 1 and page 2.

    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.


The domain of this page is Foothillflyers.org Copyright ©2014 Tom O'Hara. All rights reserved.
Webmeister contact: tomsmb at aol dot com