My Community is Hosting a Road Race: Now What??

by Julie Drozdowski

I recently ran a half marathon in a city in upstate NY.  It was a lovely race with good support, particularly from the local Police Department
and the race crew.  Generally when I have run races, the local community has been wonderful; but there is always an incident or two that gets me thinking about what could be better.  So, I asked some running friends what they loved and didn’t love about running races in a city.

Here are some tips from your friendly area runners…


DO:

• know when the race is and what streets will be closed when.  It is usually pretty well publicized
• map out a way to cheer at multiple points, it keeps things interesting for everyone.
• more cowbell, noisemakers, be loud, be funny (runners love to laugh)
• be original (play music, play instruments, dance, costumes, high fives from kids)
• volunteer, or at least be supportive.
• keep track of where your elite runner is place wise, especially if they have a goal.
• call out names, or even bib numbers. Make it personal-you never know how much it means.
• make funny posters, Google has some great ideas.
• stick around and cheer on the runners at the back of the pack, they need the most encouragement, since they've been pushing themselves for a much longer time
• ask your runner friends and family what they would like in terms of support.
• consider jumping in a running a block or two with a runner you know, especially toward the end when they’re tired and need the motivation to finish.

Greater Binghamton Bridge Run

May 3, 2015

Don't miss out, register now!

DON'T:

• get mad at runners or volunteers for blocking streets. The road marshals are trying to keep the runners safe.
• cut in front of runners, even slow ones, especially near the finish line.  It’s not an obstacle course race (unless it is)
• smoke in places where the athletes will breathe it in.
• take food/drinks intended for runners.
• say “you’re almost there” unless the finish line is in sight.  Most runners push at the end and don’t want to burn out 
• yell “Run, Forrest, run” (or any other cliché for that matter, be original!)

Above all, please remember that races will happen and runners love your support (and participation!)  Don’t be afraid to encourage the runners in your life and give us a cheer when we run by.

Why Run the Mile? The Parade Day Mile!

By Coach Michael Cordi

Brooks Johnson was one of the best distance coaches in the USA. He coached Stanford University and National Teams. I remember he used to say, “Speed kills …. those who don’t have it."  Johnson was coaching runners at the highest level of the sport who wanted to win NCAA, National, and Olympic and World Championships. But his philosophy can be applied to any runner at any level who wants to improve.

There comes a point in any runner’s journey where “just finishing” is no longer the goal.  You’ve finished your 5K, 10K, ½ marathon, marathon. Now what? How about getting faster? Setting PR’s? Beating that Age Group Ace who finishes just in front of you every time you race?

To achieve your goals you need speed. A recent article posted on the Confluence Running Beginner’s Running Facebook page suggested that racing a mile might help you run a faster marathon!

Race a mile? Isn’t that intensely painful? Don’t young college age studs run that real fast?

Well, yes but so do thousands and thousands of Age Group runners all over the nation in all-comers track meets throughout the winter, spring, and summer. Just check out results posted on the Fingerlakes Runners Club and Triple Cities Runners Club web sites and you will see that, yes, anyone can and should race the mile.

Why?

I can tell you from personal experience. I used to be an 800 runner and I loved the mile. I could run 2:00 for the 800 and breaking 5:00 for the mile was a walk in the park. But there was a catch, I was young, real young, and had natural speed in my legs. I started my running career as a cross-country and track runner and had the natural speed of anyone from 14-20+ years old.

Then, I stopped racing on the track, I stopped running short repeats and I lost my speed. So, last fall I decided to go back to my roots and train for and run some 800’s and miles. I admit I’m not as fast as I used to be but I noticed something really cool. When I would go out for an easy 6 miles, what used to feel easy at 7:50-8:00 pace now felt like I was barely moving along at 7:20-7:30 pace!

What happened?!

I’ll tell you what happened - I got some speed back in my legs. You see the key to running to your personal potential is leg turnover- how fast your legs turn over from stride to stride. I was propelling myself along the ground faster than before with less effort because my legs have speed. After 15 years of neglecting that part of my training I actually felt fast again!!!

A lot of my Team Confluence friends will tell you that last fall I swore off any race longer than 5K. I just wanted to race fast (and I have to admit, being ranked #1 in the USA in my AG in the 800 for a few weeks got me excited).  But back to the easy runs. I got thinking (as I watched a 13:15 5k runner run his first ½ marathon in 60:51, one of the fastest times ever by an American): Hmmmm maybe I could run a faster ½ marathon because I have this new found speed in my legs!! I mean if I could “jog” 6 miles in under 47:00 on a cold and windy day after a long day on my feet at school, maybe I can run a decent ½ marathon!!!

Sign up NOW for 

the Greater Binghamton Bridge Run Half Marathon & 5k!

www.binghamtonbridgerun.org

How do you get this speed?

It’s easy (ok, it’s painful but the idea is easy) you train for and race a 1 mile run. Check out local opportunities- the TCRC will offer meets in the spring and summer with runners of all abilities so no one has to be intimidated.

Parade Day Mile!

Coming up March 7 (www.paradedaymile.com) is a 1 mile race down Court and Main Streets right before the Parade! Confluence is bringing back this event from a few years ago for good reason - it’s fun. I know - I’ve done it. Running by thousands of screaming parade goers is a riot.

Bring your friends and sign up - if you’re 21 you get a free beer at the finish! Set a goal to run a mile March 7 and to get there add some speed to your weekly routine. You’ve never done it? It’s easy (ok, it’s NOT easy but figuring out a program is). Keep your mileage where it is (World Class Milers run mega miles, like 100+ per week). So, don’t decrease mileage, just add a couple workouts twice a week.

Don't miss out!  

Space in the Parade Day Mile is limited!

Don't miss out on the fun! Space in the Parade Day Mile is limited to 500 runners, and we expect it to sell out fast! With cash prizes for top finishers, awards for best costume, and the screaming crowds of spectators, this is going to be an awesome race.

Register NOW to make sure you can be part of this exciting new event.

Use Coupon Code "BLOG" to get $2 off your race registration.

Speed Work in Disguise

Frank Shorter, 1972 Olympic Marathon Gold Medalist and the guy who got this whole running boom thing going once said, “Hills are speed work in disguise.”

Warm up, cool down 1 mile, 2 miles, whatever suits you. I recommend hills once a week. Run up and jog/walk down. Over and over as much as you can/want to/have time for. Find a hill- roads, grass, sidewalk, it doesn’t matter. Keep it short (you want speed) 50-100 meters and do it. Or, you can run hilly courses- go out and run how ever many miles you want and make sure you go up and down as many long, short, steep, gradual hills as possible. Lucky me- Endwell is great for that!

Go Fast!

Then, once a week try something shorter than you’ve likely done. I think the perfect distance is 300 meters with whatever recovery interval you feel is appropriate for you and your level of fitness. Find a track run 300 repeats.

The time you should run? Honestly, don’t worry about it, you’re new to this plus the weather might not cooperate. But, as a guideline figure out the pace you can do (or think you can do) for a mile. Use one of those running calculators if you have to, but find a time. Let’s say you think you could run 1 mile in 6:00. Now comes the math- divide- 6:00 is 1:30 per 400 and it’s 1:08 for a 300.  If we're talking hitting an 8 minute mile, then you're looking at 2:00 per 400 and 1:30 for 300.  There you go - easy math.

Think like a Kenyan

No track? There’s snow on the track? The local high school team is practicing? Run them on the roads? You don’t how far 300 is on the roads? Run for your target time then rest. Then run some more- however many you can based on your ability and time constraints. Many of the great Kenyan runners come from an area with no track, so they improvise - no excuses. If there’s a secret to Kenyan success it’s that they make no excuses they just do what it takes.

I do them at 5:00 am - I am very lucky to live on a block that measures 409 meters around and it’s flat. I also live at the bottom of a hill that is about 150 meters long. Lucky me, again.

The point is, you can do them. Your time for the repeats doesn’t matter and do not overdo it. What you’ll notice is that fairly quickly your legs will start moving faster with no extra effort.

If you like it (I LOVE speed work) add in some 200’s and 400’s - all at mile pace.

One other thing that anyone can do, anywhere are 100 meter strides. At the end of your run, you do four or so 100 meter “runs” at about the effort you would race a 5K.

This is Important

At the end of a workout you should not feel all sore and tired (that’s for Gatorade commercials). You almost feel refreshed, like you just did something good for your body (because you did)!

You’re training your legs to run faster. These workouts WILL make you a faster runner at every distance (including the marathon) and you just might find that you like the shorter races more.

Running and racing is about a lot more than just finishing. It’s about finishing at the limits of your own personal potential be that a ½ marathon in 1:00 or a 2:00. Getting faster is fun and rewarding and completing a tough speed workout is a great feeling.

Change up your running and gain some speed and you can run the classic distance the 1 mile run! See you on Parade Day!!!

Drills, Plyometrics, and Running Form

As most weathered athletes have heard, we do drills to increase our running economy, power production, and agility.  Though many of us don’t understand WHY we do these drills.  We go through the movements, have a picture in our mind, but can’t quite put two and two together of there specific purposes.  With 16 weeks to go before the Binghamton Bridge Half Marathon, form training is essential.  This article will attempt to put a clear understanding of the purpose of drills. 

 Sign Up for the Binghamton Bridge Run Training Program!
 

Running speed is a combination of (Stride Length) x (Stride Rate).  The following drills allow for an athlete to develop different sections of his or her stride.  While not all the drills directly relate to a particular variable (Length vs. Rate), many of the drills increase general running economy and allow for a passive movement to be graceful.  

Passive Movements

"Increase Efficiency = Increase Stride Rate"

Unlike common perception, almost all movements of running should be passive, except for the push off phase.  These first few drills allow the runner to learn these passive motions in an active way.  The stride rate not only requires higher speed of passive movements, but the ability to “fire” and contract  muscles quickly. 

Drill                                           Focus                                                              Purpose

Learn how to do High Knees	This drill focuses on driving the knee forward	Form Movement
Learn how to do Butt Kicks	Drive the heel of the foot toward your butt	Form Movement
Learn how to do Egg Shells	Fire your legs up and down as quickly as possible	Muscular Adaptation

Bounding

"Increase Strength = Increase Stride Length"

(3 Variations)    

Bounds

Learn how to Bound.  This drill allows for an Athlete to develop a longer stride length.  Without worrying about stride rate, the athlete can focus on taking the longest stride per step possible.  This drill needs to be practiced properly as an athlete can develop an “overstride” which can lead to inefficiencies and injury.

High Skips

Learn how to High Skip.  High Skips are a variation of the Bounding technique where an athlete develops the push off phase of running.  The over exaggerated arm swing allows for a higher jump and therefore requires more strength on impact yet can develop a stronger push off phase. 

Swims

This drill is a variation of Skips and is used by many jumpers.  The only subtracted difference is there is no “skip” phase between push offs.  This drills focuses on force production rather than stride length, or rate.  This bounding drill requires and develops the most strength.  

Active Movements

"Sustains Momentum = Increase Efficiency"

 

Straight Legged Bounding

Learn out to Straight-Leg Bound.  While this drill does not focus on stride rate or length, High Kicks allow for an athlete to better understand how their foot should make contact with the ground.  The foot should have a constant “pulling” motion rather than the usual “stop and go” impact that usually occurs with most runners. 

Falls

Learn how to use the Falling Drill (“Segway” drill in Video).  This drill teaches an athlete the proper lean for running which is usually a neglected part of running education.  As described above, running is almost an entirely passive motion.  The proper lean forward recruits and allows passive motions to take place more efficiently. 

Tip: While on a treadmill, lean on the forward handle while running.  This will allow you to practice the forward lean while running without feeling uncomfortable and unsafe.

Backwards Running

Learn how to use the Backwards Running drill.  With this drill an athlete can more easily experience and recognize the “falling” motion that should be felt when running forwards. After the feeling is learned, the athlete can apply this experience of “falling” or consistent momentum when running regularly. 

 Sign Up for the Binghamton Bridge Run Half Marathon!

Conclusion

We may do drills regularly, and may even execute them properly, but we don’t always actively think of each drills purpose.  We passively execute drill after drill without consciously thinking about what we are developing.  The next time you do your drills, actively think about what you’re doing to properly execute and learn the required movements and adaptations.  Tune in week to week for more information! 

Staying Active In Cold Weather

Who has a warm comfy bed? Who wants head out into the cold for a workout when that warm bed is begging you to stay? We struggle with this too! So here's some tips for staying active in the cold, chilly snowy weather!

Set a Workout Date with a Friend

Working out with a friend not only helps the workout go faster and you’ll typically have a better workout, but you’ll also be held accountable for dragging yourself out the door.  No one wants to let down a friend!  Consider planning a weekly workout date so that you are definitely getting out the door that day each week.

Group Runs

Don't have any friends that run?  Not a problem. Join up with local runners and make some new friends!  Most areas have a runner's club or other organization (consider looking for triathlon clubs, or groups from local gyms for instance).  In Binghamton, we have group runs organized by the Triple Cities Runner's Club, the Broome County Triathlon Club, not to mention those organized by your friendly neighborhood running store.  Luckily, we also have a local running calendar available on which you can check for group runs in our area.  Generally there's no expectations on being able to run at a fast pace to participate, so anyone can be part of these group runs.  The more, the merrier!  

Treat Yourself

Whether it’s another cup of coffee, making your favorite breakfast or those shoes you HAVE TO HAVE. Having something in mind as a treat when you wake up, heading out the door and while working out always keeps my motivation going through a workout!

Sign up for a Race

Nothing inspires motivation like an end goal and that often comes in the form of an event on the calendar.  Planning a race is a great motivator no matter what time of year it is. While cold-weather races are less common, there are still plenty out there. If all those options are too cold, sign up for a longer race in March or April and make sure you put in the time to get ready for it. Either way, it will require you to stop hibernating and start running.  For all those looking for a longer term race goal in the local area, the Binghamton Bridge Run Registration will open November 17th, 2014!  

Sign up for the Binghamton Bridge Run Half Marathon & 5k, November 17th 

Join a Training Program or Get a Coach

Sometimes more than just signing up for a race is necessary to motivate a runner to get moving.  Consider joining a training program for that race!  Many areas have generalized training programs available to get you to your goal, whether it be running your first 5k, first longer distance race like half or full marathon, or pulling off a personal best.  Having a person or group to be accountable to can really keep your motivation up, while giving you someone to talk and get a morale boost when motivation is low.  At Confluence Running, we are once again offering a training program specifically geared toward the area's premier race, the Greater Binghamton Bridge Run, at both the 5k and half-marathon levels.  Join the group and make new friends while making gains in your personal running ability.  Not into the group thing?  Ask us about finding a personal coach to help you meet your goals!

New Gear

Nothing beats heading out for a run in a new pair of shoes, shorts, socks, or a new shirt. Now that the weather is colder, it's a great excuse to get some new gear to flaunt. A new pair of gloves, or a long-sleeve shirt, or pants, or ear warmers are necessary additions to your running outfit. Splurge, then head outside and show it all off.  The local running shop, Confluence Running has the most durable and comfortable running clothing out there.  

Different Routes

There are some routes that you tend to avoid in the summertime like trails with no trees to shade you from the baking heat, or tourist-friendly streets that are too crowded during peak season. Now that the weather has changed, you can start hitting those routes again. Winter-friendly routes do the job of mixing up your training and keeping things interesting. And with fewer people out there blocking your way, those paths are all yours.

Treadmill Motivation 

No, the treadmill is not as fun as a nice run outside, but there are ways to make it interesting!  Consider using a GPS watch so the data from your workout is right in front of you as you run. Set a goal (I'm going to hit 3 miles in less than 28 minutes, or I'm going to progress to 7 miles per hour in the next 10 minutes) and go for it. Does your favorite football team have a game on Sunday? Head to the gym and run on the treadmill for the first quarter. Your workout will be done before you know it.

"Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running."

- Sarah Condor

How Do You Know If You're A Real Runner?

I’ve been running for 43 years. September 29, 1971 was my first cross-country practice at Maine-Endwell. I was in 7th grade and on my first run EVER I ran 7.6 miles UP Struble Road to Robinson Hill- down Country Club to Taft, UP Taft and down Hooper back to the High School.
I remember being so sore in bed that night wanting to quit and, in an era when parents didn’t baby their kids, my mother told me that if I quit I was a wimp. Thank God she made me continue to run because within about four days I was no longer sore (this includes running my first race on my fourth day of running) and hooked- for life. Back then, running was different - everyone was hard core, serious. The first road race I remember was a “5 mile” race around the grounds of the State Hospital. The spectators were patients watching out the windows. There were about 50 runners and everyone was “good”. Everyone was a serious runner who trained and raced hard.
The running boom hit and numbers grew. How many people remember the Sun Run in Downtown Binghamton? Over 600 in the 5K; I have to admit it felt really cool to be a young kid and finish up near the front with all those people running.

This leads up to a race I was in sometime in the early 1990’s, a friend from high school was running and told me that he was “not a REAL runner like I was”. Well that got me thinking - Just what IS a real runner? According to him, he wasn’t a real runner (and I was) because he ran a time in the mid 20’s for 5K and I was somewhere around 17:00 + or -. I was at the front of the pack and he was at the back of the pack.
OK, if I was a REAL runner then what about the guys who were running 15:00? Did THEY make ME “not a real runner”? Then, what about the guys running under 14:00? Were the 15:00 guys not real runners? I watched the Olympics and one guy won the 5000 meter run. Was he the only “real runner” in the race, in the world?
The answer is (and I speak with over 40 years of experience folks) NO!!!! 
Truly, honestly, we are ALL real runners.
Do you go out and train when your schedule allows you to? Do you run the mileage your lifestyle lets you run? Do you enter races and run your best? Trying to beat your PR?
Then you are a real runner.
I was thinking about it the other day and here’s what I think: When you run there is a time when both of your feet are off the ground at the same time. When you walk one foot is always touching the ground.

So now that we’ve solved that problem let’s move on to our perceptions.

When I was younger I could run 6:00 per mile easily, I could do workouts of 400 meter repeats at under 65 seconds and even under 60 seconds and 300’s in under 45 seconds. Now, if I even approach 7:00 on a training run I’m excited (and by approach I mean get that fast). I do 400’s in 1:20 and 300’s in 1:00.
Am I any less of a runner now than when I as 25 years old?

No way - I still love it and feel great doing it.

Maegan Krifchin at Confluence Running

Confluence Running has these “Beginner Group Runs". Experienced runners run with newer runners. Our motto is “No runner left behind”. I really enjoy these group runs. Running along at 10:00-11:00 per mile and YES!!!! One of my feet is always off the ground!
Are these people real runners? They sure are. They are out there doing a very healthy activity and becoming “better”, so to speak. In the words of Maegan Krifchin, a Pro Runner from the Syracuse area, they are becoming the best “me” they can become.
We all have our own level- 12:39 for 5K, 15:00, 17:00, 21:00, 31:00. If you’re out there running, your best, becoming a better “you”, then you are a runner. 

A REAL runner.


5K, 10K, ½ marathon, marathon, ultra- it doesn’t matter the

distance, it’s the effort, it’s YOU being YOUR 

best.

Yes, you are a runner and you should think of yourself as a runner. I’ve been a real runner for over 40 years and I respect you, so you should respect yourself.  




About the Author:

Michael Cordi has been a dedicated track and cross country coach for years, as well as an active and enthusiastic member of the running community in Binghamton, NY.

You Might Be a Runner In Upstate NY if...

You Might be a Runner In 

Upstate NY if..

You know you're a runner in Upstate NY when..

1) You think it's normal to run in a blizzard.

2) You triple layer to go running.

3) You run in -5 degree weather.

4) You buy toe warmers to keep your feet warm in -5 degree weather.

5) You have learned from painful experience the value of a wind-blocking base layer. 

6) You own completely separate running clothes for summer and winter.

7) You can't remember the last time you ran in shorts.

8) You have an unhealthy love affair with thumb-holes. 

9) You get excited when you see temperatures of 25+ on the 10-day weather forecast.

10) You know the difference between Balaclava and Baklava.

11) You're gloves often become soaked.. but not from sweat (runny nose anyone?)

12) You break out your trail shoes when the roads get snowy/icy for some extra foot warmth and traction.

13) You know Yaktrax aren't what you use to find a lost yak.

14) You're eyelashes have frozen.

15) You'd take snow on a run any day over rain, and twice on Sundays.

16) You've have experienced a 'snow' beard (yes, even women). 

17) You know there is no silence more gratifying than that which comes when running alone through the streets in the snow, your footsteps dampened by the layer on the ground and all sane people are huddled inside, leaving the roads car-free.

Read more in Binghamton Runs

For Information on Upcoming Events : 

Binghamton Healthy Run Events - Confluence Running

Ithaca Healthy Run Events - Finger Lakes Running

New Group: Binghamton Area Trail Runners

Here at Confluence Running, we believe that getting out to experience what the Binghamton area trails have to offer is a great alternative to the standard monotony of road running.  The store is working on organizing a trail running group for the area with the hopes of providing essential trail maps and the resources needed to enjoy a run out on the trails successfully.  Who can run trails?  The answer is Anyone!  You do not need to have any trail experience to be apart of the group.

Sign-up to Receive The BAT Runner's Emails 



South Mountain Trails

 Benefits of off-road running:

*Breathing fresh air not car exhaust
*Going your own pace-never having to wait at stop lights or for cars to cross a road.
* Strengthing and toning the legs from uphill and downhill running
* Soft surfaces help reduce impact
*It boosts mood and brain function
* You burn more calories in less time
* You gain an enhanced level of balance
 *Running becomes more of an adventure rather than just simple training
* Running in the woods is just fun!

 

 

~Other Must See Events~

Youth Runners' Night Monday July 29th @ 6:30

Functional Running Analysis Monday August 19th @ 8pm

Lady's Nite - Thursday August 22nd @ 7pm

 

Links about the benefits of trail running:

http://www.runnersworld.com/trail-running-training/why-trail-running-is-good-for-you
http://www.runnersworld.com/trail-running-training/why-road-runners-should-run-trails?page=single

 

Team Confluence

Come join the team!  For ALL abilities.  Team Confluence is a support system for dedicated runners of all levels.  Runners will become ambassadors of Confluence Running.  We want individuals who have a true passion for the sport of running and want to give back to the community. We are proud of each member on the team and what they represent in the running community.

At Confluence Running we believe there is a runner in all of us and we want our team to reflect that belief. Whether you lead the race, are in the middle of the pack, or are bringing up the back, we are happy you are out there giving it your all. Our goal is to prepare you to get to the finish line healthy and happy.

Being on Team Confluence is like being a part of a family. You meet new people and inspire others and the friendships that are made will always be a big part.

If being a part of Team Confluence is something you would be interested in,
please click on the application tab.  

Team Confluence Running Application  

 

~Other Must See Events~

Youth Runners' Night Monday July 29th @ 6:30

Functional Running Analysis Monday August 19th @ 8pm

Lady's Nite - Thursday August 22nd @ 7pm

 

The Confluence Miles Club

The Miles Club is up and "Running"

Join Now!

Those who wish to be part of the Miles Club please sign up - Miles Club Link

 

Confluence Running 46 S Washington St. Binghamton, NY

Miles Club Sample Rewards

~Other Must See Events~

Youth Runners' Night Monday July 29th @ 6:30

Functional Running Analysis Monday August 19th @ 8pm

Lady's Nite - Thursday August 22nd @ 7pm