Welcome to the Foothill Flyers Running Club

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FOOTHILL FLYERS RUNNING CLUB
Arcadia California

Meet with us for fun runs most Wednesday nights at 6 PM in the NE corner of the REI parking lot, 214 N. Santa Anita Ave, Arcadia, cross street Santa Clara, next to the Arcadia Metro Gold line train station - Map - Calendar
See the Run Routes and Maps and Race Reviews pages.

Please follow us on Instagram: @foothillflyersrunningclub and Facebook

We are a friendly and free association of non-smoking 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, club members acquaint and inform each other with new 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.

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. We rotate the Wednesday night run routes and each has shortcuts for those with slower pace - routes are designed to be out for an hour and 15 minutes. Scroll down for more info.
Get your Foothill Flyers car window decals from Scott.
He has ones for outside if your glass is tinted and ones for inside if clear.

Wednesday Night Fun Runs
The club meets at 6 PM at REI - Santa Anita Ave. and Santa Clara Ave. 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. Unless otherwise specified in the newsletter, runners off at 6:15pm. Currently 25 to 50 members typically 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. Traditionally members wear their recent race shirt and medals at the meeting for show and tell. 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 - on a meeting night, we will decide to run or hold the meeting at 6:15pm. 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 exercise events which they may bring to the attention of others on Wednesday nights and you can discuss events you might be interested in 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 Running Academy" 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 by postal mail or email before the 2nd Wednesday of the month. A weekly email update is also sent out. The annual dues of $35 per person is collected for the purpose of supporting the cost of the newsletter and the web site. The club year and membership is from January 1 to December 31. For those joining between October 1st and December 31st the dues are $15. Club members also receive a 10% discount at the Run With Us store.

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 - webmaster at FoothillFlyers dot org

Club History
The club began in 1979 with 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 have been meeting to run on Wednesday nights from REI since 2000. See the history of the running stores the club ran out of since the beginning - you may recognize a few current members in their younger years.

Run With Us Running Store located at 235 N. Lake Ave in Pasadena - map. Foothill Flyers members, receive a 10% discount at the store. 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. Every Monday at 6:00PM they hold a free run from the store - 4 or 6 mile run or a 3 mile walk. Snacks and drinks are provided, chances to win prizes, and meet members of the Run With Us Race Team. Occasionally there are representatives from well known running companies who put on demos of the latest running shoes and gear. They have a Sunday Trail Run/Walk starting at 7am every week rotating between 4 different local mountain trails.

Other running and related clubs in the area

Ham Radio

Foothill Flyers Radio Club

Running

Pasadena Pacers

Dr. Steve Smith

Los Feliz Flyers

Glendora Ridge Runners

Swimming

Lap Swimming

on line only

Rose Bowl Aquatic Center

Sierra Madre pool

Rosemead Aquatic Center

Bike and Tri

Stan's Monrovia Bike Club

- is now a Meet-Up group called Ride On Cycling or ROC. No cost. Rides 7:30am Saturday,Tuesday and Friday morning. Easy Sunday morning rides of about 25 miles from VONS parking lot NE corner, 1309 W Foothill, Monrovia to a local restaurant and back starting at 8:00 AM.

Pasadena Athletic Association - aka PAA. Weekly road and mountain bike rides of various levels.

Foothill Cycle Club of San Gabriel Valley - 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.

Los Angeles California Bike Paths, details L.A. County's 1,252 Miles of Bikeways and more.

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

Race Place - Most complete listings of races in Southern California with information and applications.

Ultrarunning - Magazine and web site with articles and tips about trail running and events.

Trail Runner - Magazine and web site emphasizing trail running with a large listing of events.

Let's Do This - Large listing of all kinds of endurance events and is a membership registration service.

Race Grader - Comprehensive race directory listing and reviews.

Kathy Loper Events - low cost running adventures to exotic places in the world (ask Tom).

50 States Marathon Club - work toward finishing a marathon in each of the 50 states.

Angeles Crest 100 Mile Trail Race - Our club does the Chantry Flats Aid Station, mile 75, every year. Click here for information on trail running conditions in the Angeles National Forest

So. Cal. Ultra Series is another good race source.

Ultra Marathon Running - a global resource for ultras and trail running.

Ham Radio License - Info on passing the FCC no code Technician Class license so you can use a high power walkie talkie for emergency communications at mountain trail races or natural disasters when cell phones dont work.

Ironman Triathlon - info on Ironman quaifiers, lottery, next TV show, etc.

Run Map. Put in your run start address, and plot your run on line to get distances. Another one is map-pedometer.

Walking

Get a spouse or friend to start exersizing 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

US Forestry

Free Podiatrist Screening

Dr. Dan Altchuler, D.P.M.

Sole Support

Free Sports Injury Screening

Be seen by a sports orthopedist - Mondays, 4-6pm, Casa Colina Azusa Center, 910 E Alosta ave (at Citrus). Schedule appointment 626-334-8733.

Cho-Pat

Knee straps that can keep your IT band and other muscles from getting inflamed from constant sideways friction during running - saves your knees.

S!CAPS

after

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 exercise if you get in 150-200 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.

The average person loses 1% of muscle mass per year after age 30. But you can keep the muscles you have in good shape by doing lower leg strength training just 10 minutes a day, 3 times a week thus extending your quality of life.

Want to find out your fitness age and VO2 Max? Take the test. What does your VO2 Max mean? Check out this article in Trail Runner Magazine on Getting Better With Age.

What should your training heart rate be? It will vary with age and purpose. Check out Polars Heart Rate Zones / The Basics to figure out yours.

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 article has some good tips on the most common running injuries - page 1 and page 2.

Here are some facts:

The average 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. 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