Introducing………

Featuring………

El Presidente
Shira Says P ER
BUIM
S S U E
Ask The Old Guy
Race Watch
… and so much more!!
August / September 2010
SEOUL FLYERS -
Official Magazine
Seoul Flyers Launch Inaugural Issue of Fleet Street
A
nd it is with great
pride that I announce
the arrival of the Seoul
Flyers Running Club official
magazine. Named ‗Fleet
Street‘ for its journalistic
connotations, and sense of
speed about the city, we
hope that this and future
newsletters will prove both
enjoyable and informative,
as we constantly seek im-
provement, much akin to
our running. Having only
recently joined the club,
that is to say where I am in
a position to race ( I joined
last year AND paid my
membership I‘ll have you
know, only to be sidelined
through injury), may I say
what a great pleasure it is
to be part of such a wel-
coming and enjoyable club.
My wife summed it up
beautifully the other day
from a neutrals point of
view. She has attended a
couple of events recently,
and over dinner back in
Seoul, post Yanggu DMZ
Marathon, she said, ―I don‘t
think I have ever met such
a positive bunch of people!‖
Our secret? Brains that
are swimming in dopamine
induced serotonin and the
subsequent feel good fac-
tor that this amazing sport
flyersnewsletter@gmail.com
provides. Seriously though,
that is testament to the
club and the group of peo-
ple I am lucky to join with
on a weekly basis.
So what do we hope to
achieve with this monthly
publication? To echo my
previous sentiment, I am
excited about creating a
format in which we can
share our "big fish" stories
with one another while sim-
ultaneously, preserving the
history and identity of the
club. I'd like to utilize the
newsletter as a gathering
place for the club, a place
to impart important infor-
mation, pass on traditions,
share experiences, replen-
ish our love of running, and
reinforce the clubs identity.
A watering hole so to speak.
I again emphasize the
PLEASE EMAIL SUBMISSIONS TO
Volume 1, Issue 1
Our
Mission
The provision of;
● An open forum from
necessity for your involve- which to contribute
ment in providing material
news and views
for the publication. We have
a lot of intelligent and witty ● Up to date happenings
individuals within our ranks, within the club
and I for one would really
love to hear from you. Let‘s ● Regular race reports
try not to rely on the same and results
people every week.
● Camaraderie
So as we throw ourselves
into training with our perma ● Useful information to
-grins and compression help reach your own
wear, the fall season fast running goals
approaches. We can expect
a welcome drop in tempera-
tures, humidity, and maybe
even race times as we fast-
track our way to Korea‘s
showcase marathon, the
holy grail, the King (or What’s Inside?
Queen) of marathons –
Chuncheon. But in the El Presidente 3
meantime there are numer-
ous events to look forward Shira Says 4
to which will be covered
The Genuine
within these pages, and a
whole lot more love and fun Article 5
to be had.
Race Watch 8
As far as the newsletter is
concerned, I welcome any
Race Results 12
feedback and of course Just Who Are
your ideas. And as some
Chinese fellow once said You? 16
during a moment of Taoism Our Month In
‗The journey of a thousand
miles starts with a single Pictures 19
step’.
Ask the O.G 21
Adam Beer (Editor)
More to Life 23
Nutrition 24
Next Month 25
 Page 3
From The Mouth Of El Presidente
A
mazing how time flies
Mr. Jae Kim. when you are having fun!
The Seoul Flyers have
been growing like weed this
President of Seoul year and looks like we will
continue to grow because
Flyers Running Club members are all contributing
to make the club better each
week.
Recently we have topped 125
in membership but we only
began as a small group of
about 12 people back in the
Summer of 2006.
The club was originally born to
provide the race registration
support needed by foreigners
and because nearly all of the
race/marathon web sites in
Korean only and most foreign-
ers could not easily navigate
and complete the race sign up.
The club managed to get to
about 30 or so at one point in
2006/2007 but never took full
shape until some of the more
recent powerhouse members
(Mark Son, David Tonetti, Sun-
tae Bae, Shira McDonald, and
Pierre Matthee) rolled onto the
scene. In the earlier days, we
“A Running had one or two good runners
in the club who occasionally
Club Without placed in races. Today, we
have runners (Alex Miletich,
Boundaries” Norah Newcombe, Katie
Eichten, James Bates, Eoin
OColgain, Joshua Hudson,
Justin Becker, Tony Hanf, Sara
Maltby, Shira McDonald, Alison
Foster, and more) on the podi-
um at nearly every race we
participate in.
We’re on Facebook too….. Come join us!
I
t has come to light that
several of our members are
suffering the embarrassing
affliction of addiction to Face-
book. Aside from the social
withdrawal that this can cre-
ate individually, Seoul Flyers
as a club continue to be active
on Facebook. One of our fe-
male members who wishes to
remain nameless recently
stated that, ―I‘m not sure what
I‘d do without my Facebook,
it‘s like the best lover a girl can
have. It brings me pleasure, a
Since I started getting more
serious about running in 2004
or so, I have 12 marathons
under my belt and now looking
to qualify for the Boston Mara-
thon by the end of 2011.
However, running was not
always one of my favorite
things and I am probably a
middle of the road runner only.
Actually, running was one of
the most despised sports of all
sports even though I played
many sports over the years.
I first started jogging by acci-
dent back in about 2000 when
my life was somewhat upside
down and needed something
to relieve all the stress at the
time. Living in Sacramento,
California then, I would go for a
slow jog along the American
River and would get 15
minutes in, then 20, then 30,
etc. and eventually building up
to about 8 miles in 1 hr 45
minutes from what I can re-
member. The jogging along a
tranquil river really allowed me
to think about my life challeng-
es then and how to untangle
many of them one step at a
time. Stress relief is still a
great factor why I enjoy run-
ning. Especially during the
long runs, I am able to think
through the most difficult chal-
lenges I face today. In Novem-
ber 2002, I came to Korea and
was introduced to competitive
running and brought me to the
running level today. Running
has greatly improved my
health and fitness level and I
certain amount of excitement,
an air of mystery and if I start
to get bored of it, I can just roll
over, switch it off and go to
sleep without fear of repercus-
sions and moodiness in the
morning.‖
The Seoul Flyers Running
Group page is a mine of valua-
ble information. Check out our
regularly updated events page
for all the news and details of
forthcoming events. You can
also use the page for register-
am probably at my best ever
today. Running has these two
key benefits in my opinion,
stress relief and better health.
Running with a club adds an-
other big dimension of benefit
to members. A healthy run-
ning club can inspire you, give
you camaraderie, a sense of
belonging; especially to many
expats who sometime have a
hard time finding native speak-
ers he/she can chat with. The
relaxing friendly environment
Seoul Flyers provides is some-
thing you will want to personal-
ly experience. Runners seem
to be just great people. We do
a lot of running but we also
spend a lot of time socializing
together. We are also a very
inclusive running club, wel-
coming runners at all levels
and ages. Monthly socials,
monthly races, many addition-
al social and racing activities
occur at during different times
of the year so don‘t wait anoth-
er minute to start reducing
stress in life, become healthier
and find new friends to chill
with. The rest of your life de-
pends on you but once you
make it out to Seoul Flyers
Running Club, we will help you
improve your life.
My sincere thanks to all the
SF Members and especially to
the SF Officers who dedicate
so much of their personal time
to make SF the most awesome
running club on this side of the
planet and ―A Running Club
Without Boundaries!!!‖
ing your interest in these
races. The Wall is also a great
place to throw out random
questions to fellow members,
arrange impromptu runs on a
whim, and keep up to date
with the latest news. You will
also receive all the latest infor-
mation from the Clubs Officers
who work so hard to keep
everyone informed and take
the pain out of registering for
races .
 Page 4

Shira Says…...
Ms. Shira McDonald.

Secretary of Seoul Flyers

Running Club
Ten Reasons to Love Running in Korea
10. Podium chasing (especially for women).
Korea has a packed race calendar and there
are many weekends with multiple events. Pick
a smaller event, train for it like mad and there‘s
a good chance you‘ll make yourself proud. As
for the ladies, this is your chance to win—do it!
Other than maddening mopeds and careless
cabbies, Korea is a blissfully safe place to run.
Best of all, if someone sees you running they‘re
more likely to give you thumbs up and a cheer-
ful ―Fighting!‖ than heckle you.
4. Embrace your inner gear geek.

9. Hold onto your ambition. Yes, this is your chance to try Kinesio tape. And
black ginseng energy gel. And rhinestone en-
Whatever reason brings you to (or keeps you) in crusted running t-shirts. This is your chance to
Korea, running is a great way to keep your wits wear anything other than a grey t-shirt and
sharp. Not all of the jobs here allow opportuni- black shorts, so take advantage of it. Feeling
ties for advancement, so keep up your competi- sluggish on a run? Look around you--the gear of
tive instincts so you‘re ready for life after Korea. others will either inspire laughter or envy, but
As a side note: liver training is not a goal in and one thing for is certain--you'll never be bored!
of itself!
3. Han River
8. Break stereotypes and be a good ambassa-
dor. Day or night, and during every season the Han
Weekly Round Up gives you something new to look at. Not only
Nobody expects a fit American. Nobody. Go for incredibly accessible and convenient to use, it
Keep your eyes peeled a run, smile, and enjoy the scenery—you‘re gives a feeling of open space that is sorely
making a good impression just by being out missing in most parts of Seoul. If you think the
every week for Shiras there. Han is boring, use it as a jumping off point to
explore the city...just carry 10,000 won for cab
weekly report to drop 7. Racing in Korea. fare and you're safe!
into your inbox. This Cheerleaders, amazing race schwag, consist- 2. Speak a universal language.
ently low entry fees and all kinds of food and
provides you with an drink—they can all be yours by racing in Korea. Gutting out a 30km run on the river? Struggling
overview of all the If you‘ve been intimidated by racing in your to finish a 5k? You're not alone. Runners in
home country, try Korea‘s vibrant and inclusive Korea are extremely supportive, so slurp your
news from the racing scene. You won‘t go home empty- watermelon soup, toast with Makgeolli at the
handed or disappointed! end of a run and make new friends. Sweat and
previous week and
smiles speak louder than words!
6. Namsan.
upcoming events for
1. The Seoul Flyers!
the week to come, plus This country is full of glorious hills, but if you‘re
in Seoul, the prettiest and most accessible Yes, I'm biased. Running miles are like dog
details and directions place to escape the madness of daily life is years--you'll make closer friends faster running
Namsan. In the heat of summer, it‘s your pri- than you will doing anything else in the same
for mid-week training vate rainforest and in the winter it‘s a starkly amount of time. A variety of perspectives on
sessions. She also beautiful fortress waiting to crush you. Whatev- running and life makes your club experience
er the season, it will make you a stronger run- richer than you're likely to find anywhere else.
includes regular links ner! Of course, it doesn't hurt that running in a
group almost always makes you faster, too!
to handy running 5. Safety.

related information. Need to run 30k on a Friday night? No problem.

Editors Note: Seoul Flyers would like to extend our congratulations to Shira for an inspiring
effort with a recently completed 100km Ultramarathon. Fighting!
 Page 5

The Genuine Article

An Insiders View

“This is a group of
T
he Seoul Flyers running
club is enjoying steady
people who pick you growth in its member-
up when you’re tired ship and will likely break the
100 member mark in the
or down and make you next couple of weeks
(probably before this is print-
feel good about
ed). Why is this group grow-
yourself” ing in members so steadily,
despite also regularly losing
members to job moves?
After all the group consists of
runners from 10+ different
countries. The reason for
Soundbite this steady growth could be
debated for a long time, as
there is no one reason, so I‘ll
"Race volunteers just put forth the reasons I
enjoy the club so much.
need to realize
Most basically, the Seoul
that a runner Flyers are a great bunch of
moving at full friends that I simply love to
be around.
speed is essen-
The diversity of the Seoul
tially half brain
Flyers is quite amazing, yet
dead." we all share some common
interests. Yes, of course we
Jim Bates
all run, but it‘s much, much
more than that. Most im-
portantly, we all like to have
fun together! This is a group
of people who pick you up
when you‘re tired or down
and make you feel good
about yourself. After all, it‘s
hard to feel down when a
friend is making you laugh.
There is always someone
encouraging you. Everyone
runs at their own pace, but
rarely will you run alone. If
there is no one running your
pace, which there usually is,
someone will often fall back
just to keep you company.
Even if you are much slower
than others, it doesn‘t matter.
Members feel motivated and
encouraged to try their best
simply because they see other
members doing the same.
There is a tiny bit of healthy
and friendly competitive spirit
between runners of similar
ability, but predominantly
members realize the real com-
petition is within oneself and
improving to their potential.
I‘ve never been the kind of
runner who stands on the
podium after the race and
never will be. That doesn‘t
keep me from doing my best
and reveling in the victories of
my friends, some of whom
achieve heights they never
thought possible. The runners
who quickly outdistance me
never make me feel inferior,
and I return that favor by en-
couraging those who run be-
hind me. Who knows, the ones
running behind me today may
be ahead of me tomorrow, and
that‘s OK.
Brad Anderson

Running Reads. Great in bed.

As a huge fan of Haruki Murakami and having read maybe 90% of all he has produced, it was actu-
ally this work of non-fiction that first piqued my interest in this acclaimed Japanese author. I‘m
guessing that the potential readership for ―What I Talk About When I Talk About Running‖ is 70
percent Murakami nuts, 10 percent running enthusiasts and an overlapping 20 percent who were
on the brink of orgasm before they‘d even sprinted to the cash register. I was one of the over-
lappers. Well actually, in truth, it was my friend who probably only strolled to the cash register to
purchase this book as a birthday present a couple of years ago, but knowing fine well as a ‗runner‘
that I‘d enjoy it. I did. It is non-fiction and is basically part training diary and part memoir. It is auto-
biographical to an extent and gives the reader an understanding of Murakami as a person and how
running helped his career as a writer. But most importantly he writes about running in the broader
sense and there is a lot in there that we can identify with. Worth reading in my humble opinion.

And then we have Christopher McDougall‘s ‗Born to Run‘ which I devoured in nearly one sitting on
board a long-haul flight from someplace to somewhere. It escapes me now. In Born to Run, McDou-
gall tracks down members of the reclusive Tarahumara Indian tribe in the Mexican Copper Canyons.
After being repeatedly injured as a runner himself, McDougall marvels at the tribe's ability to run
ultra distances (over 100 miles) at incredible speeds, without getting the routine injuries of most
American runners. The book has received attention in the sporting world for McDougall's description
of how he overcame injuries by modelling his running after the Tarahumara. He asserts that modern
cushioned running shoes are a major cause of running injury, pointing to the thin sandals worn by
Tarahumara runners, and the explosion of running-related injuries since the introduction of modern
running shoes in 1968. McDougall also has received critical praise for his rich story-telling and the
many quirky characters portrayed in the book, including not only the Tarahumara but exceptional
Western runners who share the Tarahumara spirit of running for enjoyment and spiritual experience.
 Page 6
In this article Adam Beer
takes to Nam Mountain in
the centre of Seoul for a run
that provides a surprising
amount of escape. His wife
describes it as his Namsan
affair.
Namsan Tower
disappearing into the
rainclouds.
A common sight this year
through early
September
A Healthy Form of Escapism
.............. and I am gazing out into the distance, but
still aware of the trail ahead, eyes darting between
the astonishing aspect and a worn, once grassy
path. All I can see before me are the undulations of
North Yorkshire’s bracken rusted moorland. When
God was creating such magnificence, these must
have been brushstrokes to ignite a profound feel-
ing of accomplishment. Maybe even a highlight of
a very long and complicated career in creation.
My breathing is rhythmic as I run freely along the
ridge-top, looking down across the Swaledale valley,
where I spent my formative years. I’m running
upon a patchwork quilt of wonderful hues and
textures where each seam is a carefully crafted dry
stone wall that seemingly holds this rugged land-
scape together, offering a sense of order. The sun
is gentle, deliciously tactile upon my back and I’m
high on this air. It’s so pure. Only another 10 miles
and I’ll be back home sharing the TV and the ‘good’
sofa with my Dad, watching the game………………….
―COCK A DOODLE DOO!! COCK A DOODLE DOO!!‖
A rude awakening!
What the fu…? Oh, for crying out loud. It‘s beyond
all comprehension and reasoning as to why my
neighbour insists on having a large black Cockerel
in an also substantial sized cage next to his house?
I seem to remember this being one of the largest
sprawling metropolises in the world, not Old Mac-
Donald‘s back yard. Moving to Itaewon, I was pre-
pared for the odd reveller clattering his/her way
home around this time in a drunken stupor….. but
this?? It‘s getting beyond a joke. Every morning at
5.30 a.m. it‘s the same. I can set my clock by it,
but there‘s no point to that is there? I‘ll let nature
take its course. I have even started going to bed
earlier in order to get the required amount of sleep.
Is this what God intended? I suppose it is.
But on this particular morning, the annoying Cock
has done me a favour. I need to run. I get out of
bed, still drunk with sleep and always surprised by
my geriatric levels of mobility first thing in the
morning. My wife says I look about 70 years old
when I get up, hobbling around. So that‘s why
morning passion is on the wane? And it takes five
minutes or more for my body to resume normal
service. Very real signs of ageing.
Last night I was robbed of a run around Namsan
as the heavens opened and Seoul was saturated.
However, there has been little respite during the
night and the rain is showing no hint of abating.
I‘m not exactly enthused at this moment in time,
but it must be done, so, I devour a bowl of Special
K, eat a Banana and guzzle down a load of water
and it‘s once more into the fray. I make my way
onto the ‗mountain‘ and the rain feels fantastic.
Humidity wise, it‘s not as stifling as it has been,
but the rain is still warm. I get onto the loop path
and I‘m immediately struck by how few people
there are. Koreans really do have a morbid fear of
the rain. But for me, it‘s wonderful, the mountain
is all mine. It‘s amazing to think that I am actually
in the middle of a major city. I half expect to see a
large black cockerel. It wouldn‘t seem half as
incongruous and I‘d readily accept it here, em-
brace it even. I pass an old Korean guy, re-
splendent in (no doubt) waterproof, brightly col-
oured hiking regalia, the first sign of life for a cou-
ple of kilometres. He feels I must be doing some-
thing out of the ordinary as he offers up a large
verbal helping of ―Pighting!!‖ No fighting required
my friend, just feeling. I realise I am indeed loving
this. The route carries me past many small water-
falls, as today all the storm drains are full. Some
streams of course are natural as the rain plots it‘s
escape out onto the surrounding flatland. I‘m not
in Seoul anymore. I‘m thousands of miles away. I
can be anywhere I want to be. It‘s my world, my
place. On the ascents I realise that I‘m no longer
running in the rain, but running in the rainclouds. I
also note how it gets warmer as you run into the
cloud. This surprises me. I said I‘d Google it when I
got home. I still haven‘t. Maybe I will now. My
senses are alive and I have electricity coursing
through my veins. I‘m absorbing the greenery,
getting my fill of chlorophyll, as I know it‘s not
forever, soon to be superseded by hints and tints
of bronze and rust as Autumn arrives. As the rain
intensifies, ranks of spectating trees give out an
audible round of applause at my efforts. I find
myself running faster as the applause gets louder,
and slowing as it ebbs. I love running. It has the
power to turn average into great. This is not North
Yorkshire, but at this moment, it‘s as close as I
can get to the sights and sounds of rolling rural
land and emerald forests. Actually, that is not
entirely true as no doubt rural sounds will once
again filter through my bedroom window at 5.30
a.m.
By Adam Beer
 Page 7
A Beginners Guide to Trail Running
hy does the popularity of
“The woods are lovely,
dark, and deep,
W trail running in the Unit-
ed States surge every
time there‘s a national crisis or
period of epidemic uncertain-
But I have promises to ty?
keep, Simple answer: Running like a
And miles to go before wild man or woman through
the woods nurtures the soul.
I sleep,
Trail running satisfies a primal
And miles to go before
need for movement through
I sleep.” nature, presumably left over
from our days as hunters.
~Robert Frost When things spin out of control
in an age of iPads and Droids,
running in the woods is one
thing we can count on to be
pretty much the same as it‘s
always been. That‘s your fancy
explanation. My real reason for
trail running? Getting dirty
makes me feel way more ba-
dass than I am. So what does
the average road runner have
to gain from venturing out into
the wilderness?
Two things. First, reduced risk
of injury: The soft, ever-varying
surface of the trail lessens the
likelihood of an overuse injury,
strengthens core muscles, and
ultimately makes for more
comfortable long runs than
asphalt. Second, a rush that
road running just can‘t give you.
It should come as no surprise
that soaking in the essence of
Bukhansan the forest results in a quantifi-
ably-greater endorphin release
This national park than does breathing in road-
side fumes.
can be found on the
north side of the city Trail running has done more
and is home to some than make me a stronger,
happier runner: It has made
great scenery. As of me a runner, period. For seven
September 4th a years before finding the cour-
age and initiative to learn a
brand new 44km new type of running, I ran
trail was opened strictly on roads. I relished the
day-to-day routine of my train-
called ‘Bukhansan ing. But I refused to call myself
Dullegil’ that snakes a runner until I could truly enjoy
the act of running for its own
it’s way around the sake.
peaks and provides
It took trail running to make me
gentle undulations. feel like a runner. Don‘t wait as
Look out for a first long as I did to try it. Here‘s
what you need to know to hit
hand location report the trails safely and discover
in Octobers issue. this wildly soothing side of
running.
7 St e ps to Yo u r F i rs t
Tr a il Ru n
1. Find a trail.
Be sure to distinguish between
non-technical and technical
trails. Non-technical trails are
paved, gravel, or dirt roads that
are generally easy to negotiate.
Technical trails are narrow, dirt
or rocky paths offering every
variety of challenge that most
people associate with trail
running.
2. Slow down and take short,
quick strides.
You can expect to run about 20
percent slower on trails for a
given level of exertion than you
would on roads. You‘ll find
steeper hills, more side-to-side
movement, and lots of obsta-
cles to deal with. Trail running
is most fun when you forget
about pace and do what feels
good.
Shorten your stride so that your
weight is over your feet most of
the time; this allows you to
react quickly and maintain
balance. You‘ll find that trail
running works your core and
stabilizer muscles more than
road running, so it may help to
focus on keeping your core
engaged.
3. Don‘t be afraid to walk the
hills.
The surest way to identify a
road runner on the trails is to
look for the guy who runs past
everybody on the uphills, only
to be passed again on the
downhills. Trail runners know
that it‘s usually more efficient
to walk up the steep hills and
conserve energy to make up
time on the way down.
4. Scan the ground five to ten
feet in front of you as you run.
When you‘re running trails, you
need to pay extra attention to
where you step. But you cer-
tainly don‘t want to be staring
straight down at your feet the
whole time.
Continuously scan the ground
a few yards ahead of you while
you‘re running. As you notice
an approaching obstacle, shift
your attention to your feet to do
whatever is necessary to clear
the obstacle. And don‘t be
lazy—pick up your feet just a
little higher than you think is
necessary to avoid a root or
rock. Too many falls happen
due to simple complacency.
5. Keep a distance of ten feet
from other runners.
If you‘re going to pay attention
the ground in front of you, it
helps if you can actually see it.
If that‘s not enough reason to
keep your distance, trail run-
ners are required to change
speeds all the time, rarely with
warning. Nobody likes getting
rear-ended.
6. Watch out for slippery roots
and rocks.
If you can step over a fallen
tree, root, or large rock, rather
than on it, do it. Lots of them
are more slippery than they
look. And when crossing
streams, it‘s often safer to walk
directly through the water than
to try to tiptoe across wet rocks.
(You‘ll avoid being called
names, too.) It‘s trail running;
you‘re supposed to get muddy
and wet!
7. Be safe. It‘s not called ―the
wild‖ for nothing.
You know, the common-sense
stuff. Whenever possible, run
with a friend. Bring a map if
you‘re running a new trail for
the first time. Have a first aid
kit in the bag, and carry extra
food with you for emergencies.
Bring along a cell phone. And
know the area you‘re running.
Editors Note: :
This is a guest article from
Matthew Frazier of No Meat
Athlete
 Page 8
Race Watch
3rd 8.15 Dove Peace Marathon
Date: August 15th 2010 Actual Participants: 15
Your guide to past
events F ifteen Seoul Flyers braved
the extreme humidity for a
pretty good Sunday morn-
including race ing at the races. The course
for this event was set along the
usual out and back route along
reports and results the Han River, starting close by
Yeouinaru and tracking Banpo
bridge bound and beyond for
the longer races. The race was
well organized as seems stand-
ard when racing on this penin-
sula. The Korean officials for
these events like to pay good
attention to detail and as a
result proceedings always tend
to follow a more than fluid
process. The only complaint
that could be lodged, and it is a
minor one within the scheme
of things is that many of the
male contingent of the Seoul
Flyers received pink colored
sunglasses instead of the ‗gun
metal‘ choice a true man would
always request, as their race
Unfortunately due to the elapsed time between race date and publication, results were
not available for this race. (Editor)
“Incidentally, race Yongsan US Army Base - 10 km
officials are still Date: August 21st, 2010 Actual Participants: 18
denying a rumor that
O
n August 21st at precisely
some runners remain 0800 hours, nineteen
Seoul Flyers stormed the
lost on the US Army Garrison in Yongsan,
overcoming heat, hills, and
convoluted humidity on their way to con-
serpentine section of quering a formidable 5.8 mile
road racing course. Norah
the steep hill’s dark Newcombe and Shira McDon-
ald led the charge for the wom-
side.” en, finishing first and second
respectively, while Jim Bates
and Adam Beer carried the
banner for the men, finishing in
first and third place overall,
respectively.
Casualties were high. Of the
total 63 race day registrants,
only 51 managed to go the
entire grueling distance. Inci-
dentally, race officials are still
denying a rumor that some
Conditions: Hot and Humid
souvenir. Oh well, I‘m sure
they will come in handy some-
day for a dress-up party or
when the time comes in life to
start cross dressing.
The Dove Marathon was a
small race by Korean stand-
ards with distances of 5K 10K,
and Half Marathon. Despite
the muggy weather several
runners ran well today. Alex
Miletich won the 5K and Norah
Newcombe was second in the
10K. Stephani Moeller set a
new PR in the half, so big con-
gratulations are extended to
her, as she has certainly put in
a lot of hard work over the last
couple of months and thor-
oughly deserves the fruits of
her labor. Adam Beer came
within a minute of setting a
new PB in the half marathon,
which is proving elusive at the
moment. He aims to put this to
Conditions: Hot and Humid
runners remain lost on the
convoluted serpentine section
of the steep hill‘s dark side.
None of this seemed to bother
Elmer Pieterse, who completed
his first ever Road Race in an
impressive manner with a killer
finishing kick, which was al-
most, but not quite, good
enough to overtake Chong Pin
Pak.
Newcomer Charlene Herman
also finished her very first race
and congratulations to Emily
and Jennifer for their great
performances, all were reward-
ed, as were all runners, with a
free technical shirt--this one
proclaiming Women‘s Equality.
After the race, many of the
Flyers marched their way to the
escarpment known as the
bed at the next available op-
portunity.
Post race our group of jaded
runners were lucky enough to
be treated to some traditional
Korean ‗trot-uh‘ music and
some within the ranks were
even spotted getting down and
dirty with a few Ajumma‘s on
the dance-floor. He (or she?)
shall remain nameless at this
stage.
After collecting and admiring
awards and once again wiping
away the perma-sweat, a small
group headed to Itaewon. A
few of us enjoyed a leisurely
brunch in Gecko‘s air condi-
tioning and of course relived
the finer moments of the race
that morning.
Reed Bell / Adam Beer
Dragon Hill Lodge for a victori-
ous breakfast brunch, feasting
on eggs, sausage, bacon, ham
and a secret military dish
known as S.O.S. (you don‘t
want to know what‘s in it).
Satiated and content, the
group then began planning for
a follow up 5K skirmish to be
waged over the same grounds
on September 6th.
Jim Bates
For comprehensive
lists of all race
results for this
month please turn to
Page 11
 Page 9
Race Watch
7th Clean Yanggu Marathon Festival.
Date: August 29th 2010 Actual Participants: 35 Conditions: Biblical
Capturing the essence of the
A
round the Flyers camp, a
Seoul Flyers, Bernie at the great sense of anticipa-
Yanggu DMZ Marathon tion hung in the air in the
lead up to this event. A reflec-
bringing it home tion of interest levels saw an
impressive 66 runners register
for the event. The actual partic-
ipation was significantly lower
but this is always going to be
the case as unforeseen circum-
stances rear their ugly heads.
For this race, it was largely a
case of venturing into the un-
known, as we had a great num-
ber of first time runners. The
very fact that a good portion of
the course was run on unpaved
trail took some by surprise, but
never took the gloss off a fan-
tastic event.
The location of the race pro-
vided us with breathtaking
scenery and beautiful sur-
roundings. The air was pure,
the greenery vivid and temper-
atures somewhat lower than of
recent weeks. It was all set up
for a great experience.
“Wet and fun!”
And then began the bus jour-
ney to the race start.
Reed Bell when questioned
An early start in Seoul may
about his opinion of the have seen a few wiping sleep
days events….…………. from their eyes, but it would be
true to say that after the breath
… I think? shortening and winding whizz
along a mountain pass, even
the most sedated were wide
awake. Nerves frazzled, and up
against the clock, the bus
What‘s in the backpack dude? - Bae Suntae
 Change of clothes (and may I comment that Sun is always immaculately presented)
 Teva thong sandals
 Umbrella (great foresight!)
 Water / Chocolate Peanut bar
 Sunglasses (very nice Oakley‘s )
cont….
veered into the parking lot with
only 5 minutes to spare for the
full course entrants to prepare
and be on their way.
The race start was set upon
some military land, and we had
various tanks, anti-aircraft
guns and other heavy artillery
for company but only for show I
hasten to add (or were they??).
Throw in a few platoons of
young army boys, also racing
on this day, and it was safe to
say it was one of the more
bizarre starting areas to be
experienced.
The Half Marathon was soon
underway and then the 10km
and 5km races followed re-
spectively.
All participants as always
performed wonderfully, but
special mentions must go to
Norah Newcombe for yet an-
other 1st place finish in the
10km event, and to a very
excited Shira McDonald for her
first ever podium finish on the
R.O.K with a wonderful 3rd
placing. Her excitement was
effervescent.
Jim Bates performed very well
again with a great run in the
Full Marathon, coming home
thoroughly exhausted, just the
way he likes it. And probably
the most heart-warming mo-
ment of the day for me was to
see Bernie almost swimming
the home straight after braving
torrential rain, also in the full
marathon division.
Alex W., Ashley, and Emma
ran their first half marathon.
Elmer and Dan ran their first
10k. In the half marathon, first-
time half marathoner Ashley
set a high standard for herself
and grabbed a 5th place finish,
and Alison came in with an
admirable 6th. Well done eve-
ryone.
Wild celebrations followed
each race as some partook in a
mud-fight, others tried to
freeze their bits off with a river
dip of glacial proportions, some
just drank Beer with faces
frozen in smiles.
The journey home supplied us
with some more eventful hap-
penings. The bus narrowly
avoided a collision with a car
that had over-turned on a bend.
A handful of Seoul Flyers ran to
the rescue and literally saved
lives. Then we ate Mandu.
The bus eventually made
Seoul a mere four hours after
departure and after disembark-
ing, we were met by El Presi-
dente‘s smiling face. He sug-
gested that everyone pile back
to his house for a party, but we
were spent. Maybe next time
Jae .
Adam Beer
 Page 10
Race Watch
Labor Day Yongsan US Army Base 5km Fun Run
Date: Sept 6th 2010 Actual Participants: 14
Our Seoul Flyers dominated After what appeared to be a
smaller turn-out for this race in
this race taking all Top 5 comparison to the previous
spots in the Male section and 10km base race just two
of course 1st in the Female weeks prior, there was a sud-
den late showing from many
section. competitors to swell the num-
bers and we witnessed a large
field at the starting line.
It was good to see some our of
faster members pit themselves
against each other and there
was a sense of anticipation for
things to come as Eoin O‘Col-
gain and Alex Miletich faced off,
a rare occurrence. Throw Jim
Bates into the mix and it was
all set up to be a momentous
battle for the front runners.
The runners were relieved to
find race conditions more pref-
erable than weeks gone by as
temperatures were more bear-
able and humidity a little more
Dragon Hill Lodge.
Buffet Breakfast Menu
Scrambled Egg Do I have to be in the Military to race on Yongsan Base?
Sausage meat square
things
Leg Ham
Bacon
Fried Potatoes
Pancakes
French Toast
Maple Syrup
Cereals
Muesli
Fresh Fruit Bar
Other stuff
Amazing!
$9.95! Bargain!
cont….
Conditions: Warm and less humid. Dry.
forgiving. seem to fall at just the right
time nestling neatly between
The race got under way, and the Flyers ‗Grand Prix‘ events
the usual suspects hit the front, and they provide a great plat-
but there was a stranger in the form to stay sharp and main-
ranks, and boy, was he fast? tain a competitive edge.
His name is Joshua Hudson, a
new member of the Seoul Furthermore, our civilian racers
Flyers and he immediately have been fortunate enough to
took the lead. Alex Miletich have their appetite‘s satiated
knew he was in a race. A mere with a visit to the on-base Drag-
16:45 later, Joshua crossed on Hill Lodge. It‘s a leisure
the line, never once relinquish- complex that plays host to the
ing the lead with Alex following restaurant ‗Green Street‘,
closely on his heels with a which has provided us with
17:10. Eoin O Colgain claimed exceptional breakfast and post
a strong 3rd place finish with a -race banter. Green Street
great time of 18:14 claims ‗contemporary American
cuisine that tastes just like
Norah Newcombe once again Mom's home cooking!‘ Now I‘m
claimed top spot for the female not American, nor is my Mom,
section with yet another domi- but if her home-cooking was
nant performance and a time anything like this, I‘d happily
of 20:28 chew tobacco and enjoy a ball
game from time to time.
Recently these base races
Adam Beer
There is a whole planned schedule of
races that are run on base through the
course of the season. Many of our Seoul
Flyers are military affiliated and they ena-
ble non-military personnel access to the
races. Just check Facebook to find out
about the upcoming races. You must
meet at Yongsan base, Gate 17 next to
Ichon Sation, Exit 2. Just don‘t forget
your ARC or ID. You may also be lucky
enough to enjoy a fantastic American
style buffet breakfast after the race.
Yum!
 Page 11
Race Watch
7th Cheolwon DMZ Marathon
Date: Sept 12th 2010 Actual Participants: 21 Conditions: Cool and Dry (ish)
An excited Suntae poses for
an action shot with the
T
his weekend took a famil-
snoozing Shira. Anybody iar turn for a number of
would have thought she’d runners as they endured
another trip north to race
done a 100km race last various distances and be
weekend?? within a stones throw of the
DMZ, once again.
Your reporter once again decid-
ed to head up on the Saturday
morning and to make a week-
end of it, balancing his grow-
ing passion for running and his
desire to be a decent husband.
The weather on Saturday night,
before Sundays race was ap-
palling. It rained heavy from
11pm and remained a con-
stant until gone 5 a.m. I was
happy to see the rain stop and
the roads dried up pretty quick-
ly. The same couldn‘t be said
for the park area where there
was the entertainment, group
tents and bag drop etc. Post
race, I overhead someone
describe it as a swamp, and
this wasn‘t far from the truth.
The Seoul Flyers made there
now customary late appear-
ance to the race. It must be a
“And then Shira bit tense heading to the race,
decided that Makgeolli hoping you are going to make it.
Maybe this had a positive ef-
was the order of the fect as it didn‘t seem to hinder
day, several bottles our races as several Flyers
achieved very satisfying results.
were purchased The course was flat and fast,
and PR‘s were there for the
alongside some Beer
taking, and so it was…….
and the toasting began”
Once again needless to say,
Norah Newcombe shone in the
10km race, clocking a hasty
Editors Note: As you may already have heard , our own Mark Jolin recently became the first foreigner to
complete the 308km Trans-Korea Ultramarathon. Congratulations are in order and we look forward to the
inclusion of an article written by Mark in October’s edition of Fleet Street. It is sure to make for a very
interesting and awe-inspiring read.
cont….
to bring home top honours
once again, with a wonderful
first place finish in a strong
field. Anybody would think this
girl is in a rush. In the 10km
male category, a PR was set by
Elmer Pieterse as he tried to
hang onto the shirt tails of who
else, but his beloved Norah.
This is shaping up to be a very
interesting fall as Elmer has his
eyes set on eclipsing his better
half. This can only be good for
both of them. In the Half-
Marathon, Adam Beer
smashed his PR by more than
seven minutes with a time of
1:23:34, so well done me. Jim
Bates put on another impres-
sive performance with a time of
1:24:56. Other special men-
tions must go to Emiko for
completing her 1st full mara-
thon! Also huge congratula-
tions to Brad W. who ran his
guts out to PR in a big way with
a storming 1:18:55. Jen and
Michael also enjoyed their first
race in Korea, as did Garry,
who is visiting from the Philip-
pines. Congratulations, run-
ners!
Post race as the Flyers waited
for the full marathon entrants
to finish, refueling began in
style with a big bowl of
Bibimbap that was gratefully
accepted and consumed with
enthusiasm. And then Shira
decided that Makgeolli was the
order of the day and several
bottles were purchased along-
side some Beer and the toast-
ing began. It was a great way to
finish up the day with a few
celebratory drinks. The atmos-
phere was great between the
runners and everybody chatted
away merrily sharing stories of
the days racing, With medals
about our person there was a
united feeling of pride that this
wonderful sport affords us. We
are all winners at the end of
the day.
After the full course entrants
made it home then it was time
to head back to the bright
lights of the big city. I waved
goodbye to the coach as Minju
and I had another night to stay.
We wandered down to the
Goseokjong river side and the
sun appeared for the first time
that day. It was very pleasant
to lay out on a large rock and
soak up some more rays. We
then visited Goseokjeongland
and rode the Pirate Ship and
had a go on the Bumper Cars.
Oh what fun! It‘s great being
childish sometimes. We then
headed to a Galbi restaurant
and polished off three servings
of meat and rumour has it, I
even had a Soju or two.
In summary, this is a very well
organized race with a great
course run next to flat rice
paddies with a lovely backdrop
of mountains all around you.
Couple these factors with the
clean air and you‘d be crazy to
miss it next time round.
By Adam Beer
 Page 12

Race Results
Yongsan US Army Base 10km. Date: August 21st 2010

Distance Name Gender Distance Time

Key: Jim Bates M T 38:00
Richard Gash M T 38:32
F = Full Adam Beer M T 41:42
H = Half Norah Newcombe F T 42:45
T = 10km Chin Pin Pak M T 44:07
5 = 5km Elmer Pieterse M T 44:08
Suntae Bae M T 44: 52
Alex Williams M T 44:53
Shira MacDonald F T 48:02
Ken Holcomb M T 50:49
Emily Hansen F T 50:55
Stephani Moeller F T 53:40
Kwan Ik Cheon M T 53:44
Ji Hwa Woo F T 56:40
Jennifer Onofray F T 58:27
Kwang Woo Song M T 61:18
Carlos Rondon M T 73:03

7th Clean Yanggu Marathon Festival. Date: August 28th 2010

Jim Bates M F 3:31:14

Eric Kloss M F 4:24:36
Bernadette Schlueter F F 5:02:24

Adam Beer M H 1:32:42

Alex Williams M H 1:46:57
Rocky Butler M H 1:50:38
Sun Tae Bae M H 1:50:49
Young Taek Kim M H 1:56:54

Continued over………….
 Page 13

Race Results
7th Clean Yanggu Marathon Festival cont…….. Date: August 28th 2010

Distance Name Gender Distance Time

Key: Ashley Prest F H 1:47:51
Alison Foster F H 1:48:52
F = Full Natalie Poole F H 1:50:33
H = Half Zuleika Rivera F H 2:08:27
T = 10km Rebecca Lloyd F H 2:22:20
5 = 5km Hannah Bardin F H 2:23:59
Krista Precosky F H 2:25:31
Margaret Stalter F H 2:35:45
Jamie Neumann F H 3:09:40
Julie Young F H 3:09:54
Emma Robertson F H 3:11:30

Reed Bell M T 41:13

Elmer Pieterse M T 44:03
Jade Williamson M T 56:26
Kenneth Campbell M T 57:10
Chuck Hohenstein M T 58:24
Pierre Matthee M T 1:01:56
Carlos Rondon M T 1:08:19
Juan Castro M Full (Bib Swap) 4:24:17

Norah Newcombe F T 40:54

Shira MccDonald F T 48:21
Toni Johncour F T 55:11
Shawn McRae F T 56:26
Hope Zimmerman F T 59:33
Sin Gwamanda F T 1:07:16
Nichole Rothe F T 1:11:45
Nermin Kostem F T 1:16:39
 Page 14

Race Results
Labor Day Yongsan US Army Base 5km. Date: September 6th 2010

Distance Name Gender Distance Time

Key: Joshua Hudson M 5 16:45
Alex Miletich M 5 17:10
F = Full Eoin O‘Colgain M 5 18:14
H = Half Jim Bates M 5 18:50
T = 10km Adam Beer M 5 18:57
5 = 5km Norah Newcombe F 5 20:28
Elmer Pieterse M 5 20:50
Alex Williams M 5 21:02
Peter Liptak M 5 22:39
Jae Kim M 5 23:21
JooHwan Lee M 5 24:37
Brad Anderson M 5 24:42
Todd Maddox M 5 25:20
Toni Johncour F 5 26:51

7th Cheolwon DMZ Marathon. Date: September 12th 2010

Peter Liptak M F 4:28:01

Brad Williams M H 1:18:55 PR

Adam Beer M H 1:23:38 PR
Jim Bates M H 1:24:50
Craig Ball M H 1:42:01
Young-Taek Kim M H 1:44:20
Garry Garcia M H 2:17:43
Carlos Rondon M H 2:29:11

Continued over………….
 Page 15

Race Results
7th Cheolwon DMZ Marathon cont…….. Date: August 28th 2010

Distance Name Gender Distance Time

Key: Mark Jorgensen M T 39:10
Elmer Piertese M T 40:47
F = Full Scott Petersen M T 46:48
H = Half Griff Welton M T 48:57 PR
T = 10km Raul Carmona M T 50:54
5 = 5km Michael Onofray M T 55:10
William Tilley M T 57:30
Eric Kloss M T 1:01:18

Norah Newcombe F T 38:56

Sue Jorgensen F T 45:58
Nichole Rothe F T 48:53
Jennifer Onofray F T 54:05
Faith Kawgdoo F T 57:30

10km Yongsan Base Race Date: September 18th 2010

Joshua Hudson M T 32:12

Jim Bates M T 38:46
Clay Crocker M T 42:09
Brad Anderson M T 44:54 PR
Marlene Afzal F T 50:39
Chuck Hohenstein M T 72:09

Editor Note: If anyone who registers for a race through the Seoul Flyers hits a PR
during an event, please can you email details to flyersnewsletter@gmail.com so your
achievement can be noted in the results table of the proceeding edition. Thank you.
 Page 16
Just Who Are You?
We throw the spotlight on a selection of our comrades. This month we are fea-
turing our leading lady, Norah Newcombe, the most charitable and worldly wise
Dave Tonetti, and …………….. Reed Bell.
How long have you been in Korea, and when did
your first start running with the Seoul Flyers?
I came to Korea in March, 2002, just before the
Dave Tonetti….. You may World Cup. It was good timing!
recognize him more as the
What made you get into running in the first place?
bandana’d weekend warrior
I had always been a runner as a kid, but then as a
teenager took up the hobby of smoking cigarettes.
When I decided to give that hobby up in June, 2000,
I went back to running.
As far as running goes, what would you say is your
greatest achievement to date?
My answer to that is really mundane. For the long-
est time, I was unable to run any decent long dis-
tances because of pain that would develop in my
left groin. I did not know what caused it. When I
complained about this recurring pain to someone I
used to run with, she taught me about stretching. It
was so simple! I have never had that pain return
and because of that, have been able to run mara-
thons. So running the distance isn‘t really the
achievement; for me, learning about the value of
stretching properly after running is.
What are your main running goals for the future?
Fact File: My biggest goal is to do Chuncheon in less than 4
Name: Dave Tonetti hrs. I learned a lot last year when it kicked my ass! I
think I‘ll do it this time.
Nationality: Canadian
Age: Really Old Have you ever had any running related disasters?
Occupation:
Real disasters, no. But I have been hit by bicycles
University Professor
many times in Hangang Park, always from behind,
and have been lucky not to have broken a wrist or
Personal Best’s: something. Hit from behind? Come on bicyclists,
5km - n/a wake up! How do you do that? That being said, I did
receive the Seoul Flyers award last year for Best
10km - 44:56 Bicycle Target. Quite proud of that. However, since
Half Marathon - 1:52:47 the city has widened the paths and made more of
Marathon - n/a them, I haven‘t been hit.
When you are running long distances, inevitably the
time comes when your mind eventually says, ―Hey
come on, this is a bit silly now, why don‘t we just
stop here?‖ What is your go to for strength and
motivation, to pull you out of the darker moments?
OK, this will sound funny, but I have a couple inspi-
rations. One is Mark Jolin, a friend of mine who
runs Ultras. 13 mountains! Damn! What am I whin-
ing about? Another is that many people who are my
age and older have done much more, so I tell my-
self if those other rumjums can do it, so can I. Last-
ly, I often think of Muhammed Ali. I have watched
his bout with George Foreman (the Rumble in the
Jungle) and his 3rd fight with Joe Frazier (the Thrilla
in Manila) a number of times and seen him go
through incredible physical struggle. Hell, I‘m just
running. Nobody‘s pounding on me. At least not
until they whack me with their bike…
Imagine you were in an elevator and it got stuck
between floors for a whole day. Purely by coinci-
dence you are with one other fully paid up mem-
ber of the Seoul Flyers. Which member do you
hope that would be, and why?
Can‘t say. My wife would kill me. Hahaha! Just
kidding, Honey, jeez, take it easy!
What aspect of our club do you enjoy the most
and are there any improvements or aspects you‘d
like to see added?
What I think I like most about our club is that the
membership is so diversified. There are people
from a wide variety of countries and many differ-
ent walks of life. That makes it different than most
other social groupings. I am really glad we do
social events, too, and not just the running; it
gives people more of a chance to get to know
each other. I think it might be fun to do other
things, as well, like go on a camping trip or have a
golf tournament, or get a really cool newsletter
happening… oh, wait…
What is your motto for life?
I suppose something like we can learn from the
past, but not dwell on our mistakes. The future
cannot be changed by worrying about it. We only
have one life and it is now, right now, this moment.
If you were stripped of all your PB‘s/PR‘s because
of a doping scandal, but Jae Kim had a Presiden-
tial word with the authorities, who said, ―Well OK
then Jae, seems as though it‘s you, they can keep
one and one only!‖ Which would it be and why?
Scandal? Scandal? What scandal? Who? Let‘s see
the pictures! Are there any pictures?
What is your favorite place to run in the whole
world?
An earth path through a forest of beech and ma-
ple trees. No bikes.
And finally………….. ‗Just Who Are You?‘ please
explain to us in 60 words or less.
I have my accomplishments and my shortcomings,
like anybody else, and somewhat paradoxical val-
ues and inclinations. For example, I am a very
cautious driver, but also an adrenalin addict. I‘m
sensitive and not usually the center of attention,
but I am opinionated and perhaps boorish in ex-
pressing it at times. I have many different hobbies
and interests – running, cooking, guitar, etc.
 Page 17
Introducing the irrepressible
Reed Bell. Highly affable,
highly amusing, highly
Ohian. You’ll see his run-
ning shoes before you see
him!
Fact File:
Name: Reed Bell
Nationality: American
Age: 27
Occupation: Middle
School English Teacher
Personal Best’s:
5km - 17:05
10km - 37:20
Half Marathon - TBC
Marathon - We’ll see
at Chuncheon!
Just Who Are You?
Reed Bell ……………………… need we say more?
How long have you been in Korea, and when did
your first start running with the Seoul Flyers?
I have been in Korea for 10 months now. My first
run with the Flyers was the last 5 frigid miles of one
of their 20 mile marathon training runs in February
of this year.
What made you get into running in the first place?
I played football in high school and I always enjoyed
the conditioning runs more than actually playing on
the field. I ran track in high school for 4 years and
cross country for 2 years in high school. I ran cross
country and track in college. I took a couple years
off after college and started running again in the
winter of 2009.
As far as running goes, what would you say is your
greatest achievement to date?
I ran a 28:21 for an 8k in college cross country. It
was probably the best race of my life and my PR for
that distance. I felt on top of the world after that
race.
What are your main running goals for the future?
I want to finish my first full marathon at Chuncheon
in October. I don‘t have any grand goals after that.
I just want to enjoy as many runs as I can and come
up with each goal as I go.
Have you ever had any running related disasters?
I lost both my shoes in the last lap of a 3200m race
in high school. That was after getting disqualified
earlier in the day in the 1600m for elbowing. It was
a rough but memorable day.
When you are running long distances, inevitably the
time comes when your mind eventually says, ―Hey
come on, this is a bit silly now, why don‘t we just
stop here?‖ What is your go to for strength and
motivation, to pull you out of the darker moments?
I tell myself ―This is what I have to do to accomplish
the things that I want.‖
Imagine you were in an elevator and it got stuck
between floors for a whole day. Purely by coinci-
dence you are with one other fully paid up member
of the Seoul Flyers. Which member do you hope
that would be, and why?
Jim Bates because I‘m sure he has years of good
running stories to tell.
What aspect of our club do you enjoy the most and
are there any improvements or aspects you‘d like
to see added?
I enjoy the Saturday morning runs a lot. I haven‘t
been to one in a couple months, but I get a lot
talking to all the different runners and getting tips
from them. I really enjoyed the club race at
Namsan earlier this summer and I would like to
see more member only races and activities in the
future.
Which other member of our club do you envy the
most? For data protection reasons, I don‘t want
you to name this person, but I do require you to
describe them as best as possible.
Well basically that would be anyone who lives in
Seoul City limits. My hour commute to and from
Gimpo gets tiring after a while.
What is your motto for life?
Take each day (mile) as it comes. Only worry about
the things you can control.
If you were stripped of all your PB‘s/PR‘s because
of a doping scandal, but Jae Kim had a Presiden-
tial word with the authorities, who said, ―Well OK
then Jae, seems as though it‘s you, they can keep
one and one only!‖ Which would it be and why?
I would keep my 17:05 in the 5k, it‘s a good meas-
uring stick because everyone has run a 5k.
What is your favorite place to run in the whole
world?
If I could choose one place I have run a lot and wish
I could still run everyday it would be Blacklickwoods
metro park in Columbus, OH. They have a nice well
maintained cinder path that didn‘t get puddles on it.
It was a nice place to go and escape for a short run.
And finally………….. ‗Just Who Are You?‘ please
explain to us in 50 words or less.
I am very interested in running. I hope to coach
cross country and track when I return to the states.
I enjoy reading and teaching history.. All and all I
am an easy going guy from Ohio out to see a bit of
the world.
___________________________________________
Editors Note: The Editor would like to apologize to
Reed Bell for thinking he was from Iowa. It gets
confusing sometimes
 Page 18

Just Who Are You?

Introducing Norah Newcombe………… Norah is our leading light in the honours sec-
tion of the Woman‘s division. Each time she enters a race she almost always walks
away with a podium finish, and that is usually first place. She funds her trips from
the peninsula overseas with her career earnings. She is indeed a machine.

A very happy and smiling
Norah Newcombe, a pose we
at the Seoul Flyers get used
to seeing after every race,
where Norah perpetually
claims top honors
Fact File:
Name: Norah Newcombe
Nationality: Irish
Age: 30
Occupation: Teacher
Personal Best’s:
5km - 19:28
10km - 37:59
Half Marathon - 1:26:20
Marathon - 3:10:05
How long have you been in Korea, and when did
your first start running with the Seoul Flyers?
Three and half years in Seoul, and one year with the
flyers.
What made you get into running in the first place?
My Dad was a runner.
As far as running goes, what would you say is your
greatest achievement to date?
Seoul International Marathon, March 2010 with a
time of 3 hours 10 minutes 05 seconds.
What are your main running goals for the future?
A sub 3 hour marathon and a 36 min 10k
Have you ever had any running related disasters?
I once missed an All Ireland (national champion-
ship) 800m final because I was stuck in the bath-
room!
When you are running long distances, inevitably the
time comes when your mind eventually says, ―Hey
come on, this is a bit silly now, why don‘t we just
stop here?‖ What is your go to for strength and
motivation, to pull you out of the darker moments?
I would be the type of person that would remember
the miles I didn‘t run instead of the miles I ran.
Imagine you were in an elevator and it got stuck
between floors for a whole day. Purely by coinci-
dence you are with one other fully paid up member
of the Seoul Flyers. Which member do you hope
that would be, and why?
Easy, Elmer….. Why not? (Is he fully paid up? - Ed.)
Which other member of our club do you envy the
most? For data protection reasons, I don‘t want you
to name this person, but I do require you to de-
scribe them as best as possible.
He‘s a master, he keeps his stats in order and he‘s
fast for an old guy! lol
What aspect of our club do you enjoy the most and
are there any improvements or aspects you‘d like
to see added?
I love the recent track sessions, very beneficial and
fun and as winter draws near I hope to avail of the
flyers for lots of long runs.
What is your motto for life?
Fail to prepare, prepare to fail.
If you were stripped of all your PB‘s/PR‘s because
of a doping scandal, but Jae Kim had a Presiden-
tial word with the authorities, who said, ―Well OK
then Jae, seems as though it‘s you, they can keep
one and one only!‖ Which would it be and why?
I would wanna keep my 3 hour 10 min marathon
time because I think it‘s a pretty good time!
What is your favorite place to run in the whole
world?
Through the woods and along the cross country
trail in my home town in Ireland, clean fresh coun-
try air.
And finally………….. ‗Just Who Are You?‘ please
explain to us in 50 words or less.
I love running, I need running everyday it‘s my drug
of choice. I eat running…. drink running… sleep
running…. Ok now I‘m running away with this……..
Editors Note: Norah Newcombe, lady of few words,
but of many trophies!

In future editions of Fleet Street we will be featuring two members in the ‗Just
Who Are You?‘ column. We would like your suggestions as to who you want to
see interviewed. As always send suggestions to flyersnewsletter@gmail.com
Page 19

Our Month In Pictures

At the 8.15 Dove Marathon ―To Griff!‖

Probably the hottest guys in

the club

El Presidente speaks

Single handedly stopping North Korea

Yanggu DMZ

Mucky Pups !

Seoul Flyers, Best Club

Page 20

Our Month In Pictures

At the Yongsan Base 10km

VERY happy girls

Feet

Our Asian Tiger

Labor Day 5km
Labor Day 5km

The Yanggu DMZ Posse

Cheolwon DMZ Posse
 Page 21

Ask The Old Guy

In our new monthly column Jim Bates, the Old Guy, developed an affinity for going fast early in life, while a foetus as a matter
we put your running related of fact. Born prematurely, he raced out of the womb in a time of 34 weeks and 2.23 days. He was
questions to Jim Bates, who disappointed when he realized that a few others in his age group at the hospital (those born on
coins himself O.G. That’s the same day) had beaten him out by a week or two. He‘s been colicky ever since. As an adult,
Old Guy and not Original Jim has been running competitively since he joined the Army in 1975. He ran his first marathon,
the Honolulu Marathon, in 1979 and has run 62 others since, to include Boston twice, New York,
Gangster, although his gun
Berlin, Prague, Budapest, China, Frankfurt, St Louis, Kansas City, Seattle, Washington DC and San
times not gun crimes are Antonio. He has kept careful track of his daily runs for the past 25 years, logging in 72,756 miles
more than enough to garner from 1985 to 2009. He took up speed training later in life, his personal records reflect this. He
‘nuff respect. clocked a 32:53 for a 10K at age 39, a 16:36 for a 5K at age 47, a 1:14:19 for a half-marathon
one month shy of his 39th birthday, and a 2:40:40 at the Berlin Marathon when he was 41; all on
certified courses. Over the years, he has competed in 462 organized races in which all course
distances exceeded a mile. He‘s completed 130 different 5Ks, 96 different 10Ks, and 30 differ-
ent half-marathons; has run in 34 countries; and once had a streak in which he ran every single
day (at least one continuous, unassisted mile) for more than 5 years. He is a former running col-
umnist for the military newspaper, ―The Stars and Stripes‖ (European Edition) and has written
numerous articles for ―Marathon and Beyond‖, the ―Washington Running Report‖ and for running
clubs throughout Virginia. He lives with a middle-aged computer and three pairs of running shoes
(aged 2, 3 and 5 months) in a non-descript apartment somewhere near the Han River in Seoul.

A Confused Runner asks: There is so much con-
flicting running guidance out there, whom should I
believe?
Dear Confused: I know what you mean about con-
flicting guidance. Since everyone is different, I
recommend obtaining advice from a wide variety of
sources: friends, magazines, web sites, college
superstars, fellow Flyers, experienced runners and
James Bates this column. Determine what makes sense for you
based upon your own experience, age, and goals.
at a glance... Almost everyone agrees, though, that training
should be done with a mindset of avoiding injury.
Don‘t go too fast and/or too far too soon. Keep in
Official Competitive mind that almost everyone over time becomes
greedy for ever better results. Just don‘t become
Race Count;
too greedy! To paraphrase the stock guru Jim Kra-
mer, bulls get faster, bears get faster, but pigs get
slaughtered.
Marathons : 63
Half-Marathons: 30 Brad Anderson asks: I have this friend with severe
nipple chaffing problems that leads to bleeding.
10km races: 96
What‘s the best way to deal with this problem?
5km races: 135
Dear Brad: Fissure of the nipple, the cause of the
bleeding, is due to a build up of salt on the nipple
Countries run: 34 rubbing repeatedly (which happens during long
runs) against abrasive fabric. Runners can use
Vaseline or body glide (be careful these prevent
Miles logged: 72,756
healthy air flow to the skin) to reduce the abrasive-
ness. Softer singlet fabric works as well. I fre-
PR/PB’s: quently experience bloody nipples and do absolute-
ly nothing about it. I‘ve got a lot more pressing
Full Marathon: 2:40:40 issues to deal with--like my Mom‘s welfare, my
Half Marathon: 1:14:19 sister‘s post divorce happiness, meeting the boss-
es‘ guidance, the stock market‘s decline, my delin-
10km: 32:53
quent tenant, and passing the guys and gals ahead
5km: 16:36 of me during races. Frankly, nipple management
never enters my mind.
Rachel Morrow asks: In training for my first mara-
thon I've read that it's a good idea to take walking
breaks starting from early on in the race. In your
opinion, at what distances should I stop to take
walking breaks (3k, 5k, etc) and for how long
(measure of time or distance)?
Dear Rachel: Noted running author Dave Gallo-
way has written a couple of books advocating walk
breaks during long runs. There are several differ-
ent variations; one of them is to run a mile and
then walk a minute throughout the entire mara-
thon. Still, I think that when you get a few years of
solid distance training on your legs that you will be
able to run at a steady pace the entire distance.
JiHwa Woo asks: After training, usually track or hill
running, I feel I need a massage to ease the pain
in my legs. What kind of massage do I need? Hot
or iced?
Dear JiWa: The consensus thought is that ice
should be applied right after an injury or a real
tough work out. The medical community recom-
mends adhering to the advice within the acronym
RICE--Rest, Ice, Compression & Elevation. The day
after the problem and from then on you can use
heat. I personally use neither ice nor heat--nor
pain relievers for that matter. I try to listen closely
to joint pain; it lets me know when I have run a
little too fast or a little too long for my current level
of fitness; I‘ll adjust my training accordingly
Elite Wannabe asks: I‘m a darn good runner but
I‘ve decided I want to move up to the elite catego-
ry. What should I do?
Dear Wannabee: This is an area of which I have
no expertise. You‘ll have to talk to Alex, Eoin, or
Norah.
 Page 22
A selection of sugary
Danish Pastries, just
the way the O.G likes
them before embark-
ing on his 42.195km
odyssey.
Jim Bates, running evangelist,
captured here imparting his
sermon of speed upon a
willing congregation.
“My absolute Hero!” Zuleika
Rivera
“God only knows!”
Toni Johncour
“Ya, whatever Old Guy, keep
lookin’ over ya shoulder”
Alex Williams
“Nipples.”
Brad Anderson
Ask The Old Guy cont…...
Lisa Stephenson asks: Any tips or advice for keep-
ing my feet blister free?
Dear Lisa: If you are a new runner your feet will
toughen up over time. Make sure your shoes fit
right. Remember that when you run downhill your
feet will lengthen so leave extra room for your toes.
Also wear medium thickness socks that provide
cushioning. Use moleskin on blisters; it is a God-
send. If you need some, let me know.
Jessica Huffman asks: How do you prepare mental-
ly for the long runs? I know there are times I strug-
gle with it mentally.
Dear Jessica: Your question sounds simple but
actually the answer is quite complex. Of course,
one primary goal for long distance runners is to
look forward to long runs. If your body isn‘t really
ready yet for 16 mile runs but your Runner‘s World
training program makes them mandatory, you prob-
ably won‘t like them, especially if you are running in
the heat, humidity, and sun while dodging bikes,
people, or vehicles. Runners like their long runs
the best when their bodies are not under duress,
when they are not pushing too hard, when it isn‘t
too hot or too sunny, when the scenery is enjoyable,
where the air is fresh and there are no annoying
sounds like those made by motors, and where both
their conscious and subconscious minds feel safe
(moving cars and bicycles make runners nervous.)
During relaxing long runs, experienced runners
enter into a meditative state where they resolve
problems and think of nothing but pleasant
thoughts. Go for a long run in a picturesque park
with a soft smooth surface on a cool, fall day when
the leaves are in full color and you‘ll come to know
what I mean.
Clay Crocker asks: Is it more important to stretch
before or after a run?
Dear Clay: Most experts say that it is better to
stretch afterwards. Still, I think it is more im-
portant to warm up slowly rather than stretch
before a run and to conduct a slow, cool down
run/walk afterwards. Moreover, move your arms,
legs, hips, neck, etc. in a rhythmic manner as a
pre/post race routine; this only takes a couple of
minutes. You should also run slowly for a mile
before reaching your training pace. If you are
about to race, the warm up is even more im-
portant. In regards to training overall, running
hills will strengthen the quadriceps muscles while
running on flat surfaces will strengthen ham-
strings. Incorporate cross training exercises that
stress lateral movement to balance out the fact
that running is primarily linear. Tennis, basketball,
and calisthenics are spot on for this.
Dave Tonetti asks: What do you eat the night
before and the morning of a marathon?
Dear Dave: The key is to avoid an upset stomach
the day of the race so you definitely want to eat
foods that you are accustomed to eating. There
certainly is nothing wrong with spaghetti and
meatballs the night before but don‘t eat anymore
than you normally do. The day of the race, don‘t
eat foods like butter, meat, dairy products, etc.
close to race start time since these require a few
hours to digest. I personally like to eat a sugary
Danish pastry about two hours before a marathon
Editors Note: We have received a very good
response for this column and hope to receive
more of the same for future editions. Please
keep your questions coming.
 Page 23

This month Dave More To Life Than Just Running.

Tonetti talks about a
profoundly moving Or is there?.....well apparently so, as we bring you some engaging and
experience when he illustrative articles about member activities, peripheral to our first love.
visited an orphanage
As some of you know, I was out of Korea for about every day without running water, can be quite an
during a trip to 5 months. During that time, probably the most eye-opener. Now, imagine trying to provide enough
significant thing I did was visit an orphanage for water to prepare meals and do laundry for 8 kids!
Tanzania, Central five weeks not too far from Dar es Salaam in Tanza-
nia. The facility is operated by a couple, Johnson
Africa. and Jo MacRobert, who sponsor 8 kids. All of the
Camp LaNoChe could collect rainwater
and easily be able to harvest enough during the
children, except one, Agnes, go to boarding schools
rainy parts of the year to provide water all year
and their tuitions are paid directly to the schools by
round. All it would take is a small amount of money,
international sponsors. When the children are not
approximately $1500 US, to purchase 2 5000 L
at school, they live with Jo and Johnson who some-
polyvinyl holding tanks, PVC piping to arrange roof-
how manage to feed and clothe them. Johnson
top collection, a small gas-powered pump to bring
works for Boy Scouts America, and spends an in-
the water into the house, and a simple water tap.
credible amount of time and energy trying to organ-
The only problem, of course, and you can see this
ize community projects within the confines of Tan-
coming, is they do not have
zania‘s woefully inadequate
the funds available to pur-
infrastructure. Jo essentially
chase the equipment need-
gave up her career as an
ed. Consequently, this little
accountant with a firm in
article. If people would be
Dar es Salaam to devote
willing, it would be easy to
herself as a ―Mom‖ to the
collect this much money
kids. The orphanage is
and provide the orphanage
called Camp LaNoChe
(pronounced La No Chay) with running water.
and is located in Kibaha,
about 40 km (24 mi) west of If you are willing to help me
Dar. then I would be very grate-
ful. As we all know the
Agnes - 9 yrs old. Camp LaNoChe is situated
Chuncheon Marathon is
fast approaching and I am
on a small piece of land
going to use this opportuni-
provided by the government
ty for a fund raising effort to
outside of Kibaha, and be-
help hit my target for the
yond the area to which the
orphanage. Perhaps it could
Tanzania has approxi- town infrastructure is able
be a set amount for com-
to provide either water or
mately 2.4 million electricity. The facility is a concrete block construc-
pleting the race or maybe a
bonus element if I get inside my P.R of 4:16.00. I
orphans of which al- tion which is only partly roofed and most of the
will be setting up a sponsorship page in the very
windows do not have glass. The windows and doors
most half are due to near future, so please look out for that. Your help
are simply covered with rugs. At Camp LaNoChe,
the child having lost would be hugely appreciated. It doesn‘t matter how
there is no electricity and no running water. At night,
big or little you decide to donate, every bit helps go
either one or both of Agnes (9) would do her homework by flashlight and
towards my aim for raising the amount mentioned.
or candlelight. All of the cooking was done on an
their parents due to I can be found on Facebook or you can email me
open wood fire and much of the day was spent
simply collecting enough water and wood to pre- directly at dtonetti383@hotmail.com
HIV/AIDS. In many
pare the next meal.
cases where the chil- I will provide further details very shortly. Thank you
dren cannot be taken Have you ever lived without running water? The in anticipation.
into care by the rela- convenience of simply turning on a tap is some-
tives, the orphan will thing so easily taken for granted. This was not the These are such wonderful people. We run as a
1st time I had lived without the ease of flipping hobby because we want a challenge and to feel
either go into the care open a tap, washing using a bucket of heated water, good about ourselves when we achieve. Everyday
of an NGO or will join brushing my teeth from a cup, washing dishes with is a challenge at this orphanage and everyday an
just enough and aware every moment of trying to astonishing and inspirational achievement.
the vast number of conserve as much as possible. Believe me, trying
street children. Be- just for one day, just to be aware of how much
water a person uses (never mind actually doing it!) Dave Tonetti
coming a street child and thinking about what it would be like to live
in time will lead to
crime or becoming a
child prostitute to sur-
vive, thus increasing
the cycle of infection,
HIV/AIDS.
 Page 24
You Are What You Eat
In this column, we aim to bring you informative and
useful information about Nutrition, to help you the run-
ner, make wiser, more beneficial food choices.
Zen W
hen anyone first lands
on the R.O.K, finding the
right food choices can be
quite difficult. Of course we
Bibimbap have to adjust to new flavors,
tastes and even to customs.
Some people are happy to play
it safe and find themselves
hunting down Western sundry
items in the Supermarkets or
keeping themselves satiated
within the numerous western
fast-food chains or
western style diners
that are in abundance,
especially within the
Ingredients: expat areas or more
upmarket environs of
Seoul. One of the first
Brown Rice Korean dishes that
most foreigners try and
embrace is the good
Oyster Mush- old Bibimbap. A bowl of
various mixed vegeta-
rooms bles that you toss to-
gether with some bo-
Carrots lied white rice, add a
teaspoon of Gochujang
(spicy red pepper
White Radish paste) , throw a fried
egg on top, go nuts with
your chopsticks for a
Zucchini minute or two until it‘s all
mixed together, et voila, the
Bibimbap is ready for con-
Tuna
sumption.
Egg In essence this meal seems
very healthy, but you have to
be a little wary that there are
Red Pepper Paste some ingredients that bump up
the calorific value.
Sesame Oil About a year ago I decided to
invent my own take on the
Sesame Seeds Bibimbap and this is when I
came up with what I named the
Zen Bibimbap, a bastardized
Garlic
Apple Vinegar
Plum Juice/ Did you know that in 1997's LA Marathon, Nadezhda Ilyina had to answer a very
Brown Sugar pressing call of nature, of the 2nd variety, and so stopped at 22 miles, choosing,
appropriately enough, a gas station. She rejoined the race and actually went on to
Walnuts win. Unfortunately, it later transpired that stop resulted in her chopping just 30m
from the course and the organisers subsequently had to disqualify her, costing
version of the original, where
my aim was to make it as
healthy as possible. I wanted to
lower calories, lower the G.I. to
provide more complex carbohy-
drates and a slower, more
sustained release of energy
and also to bump up the pro-
tein content for muscle recov-
ery, and throw in some of the
‗good fats‘ that the body needs.
So what did I do? First, I did
away with the White Rice and
used Brown Rice of better still
Wild Rice. I also added some
various Haricot Beans to the
rice and put it all together in
my rice cooker. Simple. I used
the standard vegetables that
are used in the original, Carrot,
Zucchini, White Radish, Oyster
Mushrooms. These are cooked
in a splash of sesame oil and
garlic. Ordinarily the Koreans
like to add a little Ground Beef
into the mix, however I substi-
tute this for Light Tuna
Did you know?
her the $41,000 first prize.
(drained). I also add a handful
of crushed walnuts which pro-
vide good fats and send the
flavors into orbit. It‘s a good
idea to pay some attention to
the sauce that is used. In Kore-
an restaurants the red pepper
paste is mixed with some soy
sauce,, sesame oil, apple vine-
gar and here‘s the crunch,
usually a substantial amount of
sugar or corn syrup to give it
the sweet flavor, but
not so good calorie
wise. I‘m lucky to
have a Mother-in-
Law who makes her
own ‗maesil‘ which is
Plum Juice. I add this
to the sauce to the
exclusion of any
sugar and use the
natural sugars to
sweeten. Maesil is
available in the su-
permarket, but
slightly more pro-
cessed than my
Ma‘s.. Lastly, instead
of a fried egg, I‘ll
throw in a poached
egg or two or a cou-
ple of raw eggs. Sprinkle some
laver (roasted seaweed) and
sesame seeds on top and get
stuck in. It‘s extremely healthy
and is great during periods of
training . Good slow release
carbs, and a nice balance of
protein.
The fun element of this dish is
that there are no rules.. In
Korean, ‗bibim‘ means ‗mixed‘
so go right ahead, mix anything
you wish and experiment..
Adam Beer
 Page 25

And Next Month………. it’s here!!!

PLUS:
Complete Chuncheon Overview
Mark Jolin’s Trans
Trans--Korean Ultra

B E R
Tancheon Duathlon
C T O
T O
Bukhansan Dullegil OU 8th
1
Music on the Go
and…. all our regulars!!