My First Half Marathon: The Greater Binghamton Bridge Run

By Richard Docalavich  

So: it is Sunday May 3rd at 7-ish in the morning and I am at NYSEG stadium in Binghamton NY with a crowd of other people getting ready to run the Greater Binghamton Bridge Run 2015 Half-Marathon. This is my first half-marathon. It’s a beautiful day for a run - sunny and a little chilly. I am thinking to myself "what was I thinking getting ready to run 31.1 miles for fun. Who does this?" My stomach is in knots and my head is racing. I position myself toward the middle and the back of the crowd because my goal is to just finish I am not looking for a specific time. Next thing you know I hear the Star-Spangled Banner being sung - and quite well I may add. I hear the countdown then the horn! The race is on!!!

First let’s do a flash back. This all started about 8 months ago when I was going through some major issues in my life. A little background - I smoked and weighted nearly 270 lbs at 5”7’ in height. I was clearly obese. So I started walking because it cleared my mind - and walking a lot. The problem was the walking took a long time. So a friend suggested I try running. I did the "walk two minutes run two minutes to get started running" twice. Then one day I ran three miles straight. It took me almost an hour but, I did it. I felt like a superstar. I was pretty heavy to be able to just start running like that, but let me tell you the feeling of accomplishment from doing that was awesome. So I started running a lot. It was my new addiction. I went from 0 miles a month to 70 miles a month. I signed up for my first 5K “The Pink Dress” which I halfheartedly planed to do in September.

Needless to say I ran that and loved it. The people cheering was amazing and even the runners that finished before me stayed to cheer people on. I was hooked. I ran a few more 5ks then a 10k. In the process I have lost nearly 52 lbs from running. I lost weight so fast that I couldn’t keep clothes fitting. I was the incredible shrinking man. I know - not really a "bad" problem, losing weight really fast. So, lets get back to the point of the article: my first half marathon.

Like anyone that runs, I knew a good portion of the race is in the preparing for the race before it even starts. The race start time was 7:30. I planned the night before to wake up at 5:00. See, in my training I found out that around 5 or 6 miles I tended to have to go "number 2" and I wanted to avoid that in the race. My plan was to wake up early enough so that hopefully I could get that out of the way. So I woke up at 5:00 all ready and excited. I had laid my clothes out the night before. I went down stairs and made a smoothie for breakfast since I was afraid to eat anything that was solid. The smoothie consists of yogurt, a banana, peanut butter, and a blueberry\strawberry\raspberry frozen mix all blended up. Then I took 1 Imodium which I was hoping would help with not having to do the "number 2" during the race. I also drank lots of water to make sure I was hydrated.

I arrived at the race around 6:30 I walked around a bit and was hoping that I could take care of the "number 2" thing maybe get my system to work that out. Unfortunately I think my nerves were not letting that happen which in turn made me even more nervous! I ran into some fellow runners that I knew and we talked. I wasn’t sure if I was shaking because of being nervous or chilly. Everyone was telling me that I would do well and I, of course, was hoping they we right. I stretched a bit and was really hoping that I was actually ready for this. Thirteen-point-one miles is a long ways. THIRTEEN-POINT-ONE MILES! Am I crazy? I am not ready for this! "Stop. Stop." I told myself "You're psyching yourself out. Baby step it. I am just doing a 5k (4 times). I can do this! I am ready. -- I have run this distance before once and stopped a few times. I am not ready!!"

Back to the start of the race: I lined up with a friend that had run 4 of these before and she said she was running around the pace that I had set on my watch. I set my Garmin watch for a pace of 10:40 min/mile which was a little faster than I though I could run it in, but I could always slow down. 

Race starts: so the first mile's done. Not so bad, only 12.1 miles to go. I have been keeping up with my friend. The watch is saying I am ahead of my pace, OK not a bad thing. I notice there are a lot of bystanders watching the race and cheering which is really cool and actually makes it easier and the sign were great! “13.1 miles you are only half crazy” and “When you legs give out. Let your heart take you the rest of the way.”

Approaching mile 2: watch still saying I am head of my pace and I feel like I am really moving faster than I had trained for, which is great but I am doing 13.1 miles not a 5K. I check my watch my friend and I are running a 10:19-10:15 pace this is too fast I can’t keep this up for another 11. I tell my friend I am going to have to drop back I am afraid that I can’t keep that pace. She says "ok, good luck!" and now I am on my own. Half way between mile 2 and 3 I have to pee. No porta-poty until mile 4. I can hold it - well, I have no choice! I can’t just stop and go, people are all over the place. I will get arrested.

Mile 3: the sun really starts showing itself and I start really working up a sweat. It keeps running into my eyes and I can’t see well. I have to keep adjusting my hat and wiping. My eyes are burning and I still have to pee. But the running I am doing well. I'm still ahead of my pace. The watch beeps and I put in a cough drop. Oh I forgot to mention I don’t do well with drinking water so I take cough drops when I run to keep my mouth from getting dry and it keeps my nose free and wide open. All in all, mile 3 feeling good besides the eyes.

Mile 4: yes! Bathrooms coming up! I have to go pee. I run off to the side to the porta-potties and they are full. I wait a minute in my mind it’s an eternity I see people running by. I am in a race! Forget it, I can hold it till the next one - another 2 miles. So basically I was worried about making to the bathroom all of mile 4 and mile 5 and listening to my head phones. I had a good beat going. I had chosen club music for the fast beat to keep me going. The burning in my eyes stopped. Still sweating but I think I am just used to it by now. My body is feeling good. I got this!! Just have to pee!

Mile 6: yes! Made it! Pee time! I run to the porta-pottys - OMG full. People running by. I am getting passed waiting to pee. Seriously, I have to go!! Waiting: can’t do it. I start running again. Two more miles and I can go. Two more miles and I have to go. No ifs or buts - even if I have to wait. 

Mile 7: I have to pee soooo bad. I start thinking about how I have read articles that some people just pee themselves in the race. Now I am pretty dedicated to running, but to pee myself - not sure if I am that dedicated. I spend the next mile weighing the pros and cons on peeing my pants. Next thing I know.

Mile 8: bathrooms I make a bee line for them. One is open. Awesome!! You have no idea how happy I was that one of the porta-potties was open.  The release of pressure from my bladder was pure joy. My legs went weak for a bit it felt so good. OK, I don’t have to go pee anymore. I start running again and I am feeling awesome - you would have never guessed that it was mile 8. I had a pep in my step. I even drank a Gatorade. I am feeling surprisingly good.

Mile 9: noting special starting to get tired of running but not too bad. 

Mile 9.5: I think I hit a wall. My body is saying I am done. Everything is starting to hurt. I am convincing myself to keep going. How can I stop now I am over half way? Then it hits me. If I stop I will still have to walk back to my car. My car is at the end of the race. Why would I walk it when I can just run it and get it done faster?

Mile 10: I start joking with people that are cheering me on. That I am just looking for my car and that I will never park so far away again. I am trying to keep my mind off the fact that my body wants to quit. I am not going to quit I didn’t sign up for this to quit. Besides I have to get to my car to get home and that is at the finish of the race. This is what I keep telling myself anything to keep me going. Then I started thinking "wait I only have 3 miles left. This is a 5k. I do 5ks all the time! I got this!!"

Mile 11: Still have in my mind it’s a 5k and I hear in my head one of my run friends saying that you need to give it all on a 5k. Give it all so I keep treading through. I have yet to walk or stop except for the bathroom breaks I am doing good. Miles 11 and 12 are kid of a blur not really sure how I got through them. Half way through 12 I actually walked for a bit but I found that it hurt to walk. My body had been running for so long that it was painful to walk. My pace had slowed down considerably and my watch said I was behind pace. I did not care I just wanted to finish. At mile 12, I took 2 cups of Gatorade and sipped then as I really slowed down didn’t walk because it hurt but went as slow as I could without walking. It hurt to walk. I was still encouraged by the bystanders cheering me on encouraging me. These were people that had no idea who I was and they were telling me that you can do it you got this. More signs that I remember reading “Pain is temporary but the online stats are forever”, “ Run like you stole something”.

Almost to mile 13. Seriously what was I thinking signing up for this? I paid for this, what is wrong with me? Where is the finish line? My watch says 13 miles I see nothing but more road. Where is the finish line? Seriously what is going on? Freaking out a bit at this point thinking this will never end. I notice that everyone is turning left. I turn left and come over a knoll and I can see the finish line. People are lining the streets cheering for us for me. There is nothing more powerful that a bunch of random strangers cheering you on. Suddenly I feel lighter. I feel like I got my second wind, actually more like my 5th or 6th wind!

The last .1: This is where all the pain from the race was wiped away. I was sprinting to the end (not really but it was all I had left). I have people cheering. I remember they take a photo at the end. Strike a pose while running! I hear my name called over the loud speaker. Well not my last name - a version of it when you can’t actually say it correctly, but still awesome. I cross the finish line and the feeling of accomplishment is crazy. Friends are there congratulating me because most of them are faster than me and have ran these before and finish before me.

Richard before weight loss and after finishing his first half marathon!

All in all I am going to run more half-marathons. All the pain sweat and tears (yes, there were tears) are worth it in end. I am proud of myself for doing this and like the one sign said “Pain is temporary but the online stats are forever”. This is an accomplishment that no one can take from me and I did all by myself. I did have a lot of support and I would like to thank everyone for that. Also I would like to give a shout out to the all the bystanders and their signs and support you have no idea how much a part of a race you actually are. Thank you.

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.

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May 3, 2015

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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.

Boilermaker: a Beginner's Journey

By Rebecca Vandawalker

For a few years, my friend Sharan from college had been trying to get me into running.  She had started a marathon training program herself as an absolute beginner and she had fallen in love with running.  I laughed off her suggestions.  First of all, Sharan is tiny and I am not.  In college she was the girl on the crew boat with the bull horn shouting at the team rowing.  She is also adventurous and I wasn’t.  She is from Malaysia but ended up at the University of Rochester just like me.  I had never run before nor did I have the desire to try.  Nonetheless, she brought up trying it every time we talked.  When I went to visit her one time, she took me on a run.  She had this little timer that beeped every so often and she would tell me when we had to run and when we could walk.  I was proud of myself that I even kept up for 45 minutes.  I was out of shape (not that I had ever really been in great shape) and not exactly thin (not that I have ever really been thin either).  Sharan was quick to point out to me that my steps were too big and that I tried to go too fast.  Well, like everything in life that I don’t want to do, I tend to just try to get it over with.  Then she took me to this palm reader who told me that in the next few years I would change my life and get really into physical fitness.  I laughed.

Needless to say, I didn't run again for a while once I left her house.  Anyone who knows me knows that I have a stubborn side and that I don’t like to listen to others advice for my own life.

Fast forward a few years:  My girlfriends and I are having our annual holiday get together and trying to figure out when we will be able to see each other again.  Someone makes the suggestion that we all sign up and run The Boilermaker 5 K.   We all agreed.  Maybe it was the wine but we did.  We all had plans to train.  I did not do too well with this.  I walked the Rail Trail a few times a week.  I figured that at least I could walk 3.1 miles in 45 minutes if I hustled.  Some of my girlfriends did some training.  My friend Cori seemed to really take to running.  She had done cross country when we were in high school.  She started signing up for 5k’s left and right.

Becky before her first Boilermaker 5k

By the time came for The Boilermaker 5k, I was scared to death.  I even have the before pictures to prove it.  I got up really early in the morning, puked because that is always what happens when I am nervous, and debated whether or not I should eat or drink coffee or water.  I was afraid my nervous bladder would mean I would spend most of my time in the port a potty.  At least I was not alone in this.

All of us were texting each other about what we should wear and if we were eating or drinking.  None of  us really knew what we were doing.  We all started out together when that gun went off.  We ran with the sea of other runners.  Some people really looked like they knew what they were doing while others looked just as lost as I felt.  I made a promise to my friends that I would do this so I started running.   I was out of breath in the first 2 minutes and walked and ran the whole way.  I felt like I was dying.  One of my girlfriends started hyperventilating and didn't finish the race.  I was way behind three friends and two were behind me.  I was on my own.  A funny thing happened though about a mile in.  A woman I didn't know started running and walking with me and encouraging me.  She pushed me when I wanted to quit.  I cannot remember her name but I will always remember what she did for me that day.  She got me over that finish line.  She kept yelling, “We got this Becky!”  I started to believe it.  My time was 44 minutes and something.  I finished under 45 minutes.  I got a finisher’s pin.  I promised myself that day that I would do this the next year and actually train for it.

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Fast forward to December that same year.  I started doing some exercises at home to make me stronger.  After I did these a few times a week for a month or so, I decided to try running.  I got a book about the Run-Walk Method by Jeff Galloway.  Jeff Galloway was the one who actually trained Sharan for her first Marathon from scratch.  I started going to the rail trail a few times a week.  I would run for a count of 30 in my head and then walk for a count of 30 and just kept doing that for a few miles.  After a few times out, I would run for a count of 60 and then walk for a count of 30.  I did this for quite some time and each time, I would try  to run longer and longer.  I seemed to have trouble breathing.  I called Sharan up and she said to slow down and make sure I could talk while I run.  If I couldn’t talk, I was going too fast.  I told her that I run alone and am not talking to anyone.  I simply count in my head the whole time.  She said I needed to find a group.

Mission: Accomplished.  First 5k done!

I set out to find a group.  Luckily for me, I have a local friend who runs and he invited me to a Beginner’s Group Run at Confluence Running in February through Facebook.  I was very nervous to go since I didn’t know anyone there.  I showed up with Jeans on over my running tights and a regular hat.  I had on the only running sneakers that I owned.  Well when I got to the store, I realized I looked ridiculous in my jeans and ran out to my car and took them off.  I came back in and stood against a wall.  A few of the guys there came up and said hello but I am sure that I did not look at all approachable.  I can be very closed off in new situations.  I like to watch and figure people out first.  Then the group went out for a two mile run.  It was a mile out and a mile back.  I had never run even a quarter mile without stopping to walk yet.   I started out with someone that just walked and I began to run.  After a little while, she went back to the store and I kept going.  I walked and ran the whole mile up and almost the whole way back.  I was alone until I noticed someone from the group ran back to finish with me.  Helen introduced herself and said she was getting back into running after a break.  We talked a bit and then became Facebook friends.  Because of the time she took to reach out to me, I came back.  I learned to run with others.  This helped me with my breathing and my pace.  Once I got my breathing under control and pushed past those feelings that I couldn’t catch my breath, I just breathed through it and begin to run without walking.  First I ran a whole quarter mile, then three quarters of a mile, and when I finally ran a whole mile without stopping, I was so proud of myself.  By the time I went to my next Beginner Group Run, I could run the whole two miles without walking.  I became more open to the other runners.  I even recall when someone asked me if I was training for a race, I said I was training for the Boilermaker 5K but really I was going to be running from now on.

Becky after her second Boilermaker 5k!

I made it to the Boilermaker 5K last July.  None of my friends did the 5K with me this year.  Cori did the 15k and so did my brother and sister-in-law.  I was on my own but I did not stop the whole time and my time was over 12 minutes faster than the first year.  I really felt like I earned that beer at the finish.  I have worked on distance since then and still attend the Beginner Group Runs so that I can get to know new runners and do for them what Helen did for me.  Next Sunday, I will run and hopefully finish my first Half Marathon which I will run with Cori.  When my runs get tough, I automatically start going back to counting in my head.  I just think that since that is how I started, it just keeps me going.  Well that and the fact that I really do like to run now.

Morning Cuppa: Caffeine for Performance Enhancement

by Coach Matt Gawors

Caffeine is a ubiquitous drug that can enhance the body’s chemical processes. When most people think of caffeine, a picture of a mornin’ cupoa joe pops into their mind. When most think of the use of caffeine, so often it is a substance to get jolt of energy in the sleepy time morning or mid-afternoon.

Athletic Performance


But what about caffeine use in athletic performance? Can it be used efficiently? Is it a necessity? Is the use that effective? Yes, Yes, and YES! Major studies have been done on the effects of caffeine on athletic performance and these are some results from Active.com:


“The average improvement in performance is about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters. More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect.”

Recovery

Caffeine can not only be an effective tool in athletic performance, but athletic recovery as well. Because caffeine speeds up chemical body processes, it inherently speeds up the time it takes for the body to repair itself from previous workouts. Additionally, Caffeine can increase the effects of carbo-loading for race weeks. Read Caffeine used as a Recovery agent for a more in-depth analysis.

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Legality

But is this legal in endurance sports? Again, Yes! In the ITU, USAT,as well as USATF rules it explicitly states that Caffeine is NOT a banned substance and can be used in competition.

How about ethically? Is it wrong? This is a matter of opinion but I believe it is not wrong. Caffeine is widespread, available to everyone, and is generally not harmful (extra high doses can trigger anxiety attacks and such).

According to the New York Times, “Caffeine, which is legal under International Olympic Committee rules, is the most popular drug in sports. More than two-thirds of about 20,680 Olympic athletes studied for a recent report had caffeine in their urine, with use highest among triathletes, cyclists and rowers.”

Dosage

So what is the proper dosage of this drug? Studies show that fewer than 2mg of Caffeine per kg of body weight has no athletic enhancing effect while over 6mg of Caffeine per kg of body weight actually hurts athletic performance.

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Source

Where to get it? Your first thought is probably “coffee.” While this is easily the quickest and cheapest way to obtain caffeine, studies show that caffeine in coffee may not be utilized as effectively as other sources. While this may be true, other options include eating 1000 calories of 90% dark chocolate (I love chocolate but let’s not get carried away), tea, or caffeine pills. Personally, I’ll take a few more ounces of the joe’ to compensate.

How to use caffeine efficiently?

When used on a regular basis, the effects of drugs on the human body tend to diminish over time. This is no different for the use of caffeine. Those who use it as a wake-up call every morning are going to see less pronounced effects.

While I haven’t found any studies pertaining to the tolerance effect of caffeine, I recommend scheduling it’s use sparingly (not daily) based on trial and error experience. I find that the athletic enhancements of caffeine diminish greatly after using the drug three or more days a week. Use caffeine twice a week on Lactate/Aerobic Threshold and VO2 Max days to enhance training performance. Three weeks before an “A” race, use is cut down to once a week to break tolerance levels so there is a greater effect during race week.

Schedule caffeine use on days with higher carbohydrate intakes for maximal carbo-loading. A study from the Journal of Applied Physiology (July 2008) found that glycogen levels were substantially higher with carb/caffeine ingestion as opposed to just carb ingestion. Most endurance athletes would call this glycogen storage “carboloading.”

Example for a Build week in Triathlon

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
90min Ride 90minSwim	2 Hour VO2Max Run	90min Run 90min Swim	2.5 Hour LT Ride (Long Sets)	90min Ride 60min Swim	60min Swim	2 Hour Weighted Run
	Caffeine		Caffeine

Running Smart: Hydration and Nutrition

by Joe Geronimo

Long before I was inspired to be a runner I never really drank, water that is. To be honest I cannot even tell you why. I've been running now for almost three years and my hydration habits are horrible. Research shows that an average male weighing 200 pounds needs 70 ounces of water per day to replace just every-day water loss. That does not include any extra effort or exercise. I can tell you this I don't think I've drank 70 ounces of water on a hot summer day. Throw in my running routine and it's a potential date with disaster.

I have a rule, its my own and I think it needs some modification to say the least. If I was running or racing anything less than a half marathon I would not drink water during. I never liked the "sloshing" feeling. After my run or race I might have a 16/20 ounce bottle of water and that is pretty much it, then it was "beer me!" Like I've stated I really have not been a water drinker. During the New York City marathon I carried no water but did make it through a few water stops along the course.

Over the past year I have been battling muscle injuries in my lower half, hip flexors, glutes & calves. I attribute a lot of this to my change in running shoes. I went from a stability shoe "i.e.. Brooks Adrenaline" to a more minimal drop neutral shoe as in the Brooks Pure Flow. I'm a big boned guy who hits the pavement hard when I run so I believe that lack of stability did some damage. It also didn't help that I rarely took a day off over the past two years and I ran 99% of my runs hardcore with barely a slow run. Yes I over-worked myself and I am paying the price. Fall 2013 through winter 2014 I was running 200+ miles a month in bitter cold temperatures before I fell to my injuries. My last race, the 2014 Binghamton Bridge Run half marathon, I was in so much pain I think I was crying crossing the finish line.  Recently and I mean in just the past few days I've been looking at how I am truly feeling. Muscles constantly tired, achy and sore. It hit me like a freight train, "hey dummy something else is going on here." I thought to myself: I wonder if my lack of hydration is play an integral part of my issues? After some online research, conversations with my wife, friends and trainers pointed me in the direction of hydration as a huge culprit.  

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Over the past several days I have been working very hard at hydrating myself and as of today I feel pretty darn good. My muscles don't ache and I feel quite considerably less sore than they have in a long time. This revelation of hydration came to me after my long run this past Sunday, don't ask me why. Over the last 20 years my nutrition had been terrible. This is why I weighed over 300 pounds before making some life changes. I never met a drive thru I didn't like or a foot long sub that was too big, pass me a 55 gallon drum of soda with a side of fries. In 2012 I ditched the Whopper with cheese so to speak for a more thoughtful and healthier lifestyle and it changed my life forever. I won't bore you with the details but a 3 ounce serving is VERY small. I've never been really good with nutrition.  How could I be? I work for the railroad and we were on call 24/7 365 with only a 2 hour notice to come to work. We'd work 12, 13, 14 hours a day, rest for 10 hours, and right back at it. We were zombies and I remember packing enough food to make sure I could stay awake for those long hours. Sometimes that wasn't enough and we'd find a Mickey D's or a diner. That poor nutritional lifestyle finally caught up with me and I needed to make a change. Finally, I have managed to keep my weight down with good choices and exercise. Lately though I have had this idea wrestling around my head that since I'm a runner I can eat whatever I want, WRONG! I've let things slide as of late, eating way to much candy (damn you chocolate & peanut butter), pizza, burgers, beer, etc. I love my family to death but I know when we all are together its going to be days of eating like crap.  Hey, we're Italians and we like to eat. It takes my body a full week, yes 7 days to recover from an eat-a-thon. I've gained several pounds over the last 9-10 months using this "I'm a runner" mentality and its time for me to get back on track. Its ok to enjoy that burger, pizza, beer and so forth but I am now making it a once in a while deal rather than more routine as it has been.

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Feb 8, 2015

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I'd like to ask you this, do any of you struggle with hydration or nutrition? If so I would love to hear about it.

Cheers!

Joe

Short Days and Frozen Snot: Surviving Running Through the Winter

by Dan Young

Winter has arrived! It’s cold, and it feels windy, there is never any light, and when there is light, the glare burns your eyes out of their sockets. Maybe I just have sensitive eyes. In any case, it’s time to find what makes us runners. Running isn’t fun this time of year, and it’s not easy either. Let’s tackle the problems one at a time.

First of all, it’s cold (not really the defining winter thing, but it’s first anyway). Your fingertips hurt, the wind cuts through your soul, your ears may be covered by a hat, but your nose is going to have problems, your legs itch when warming up after your run or else you wore pants (who wears pants?), and you feel bulky wearing enough to not die. So, solutions: gloves, a windproof jacket, a hat, there is no solution (you are doomed to a cold nose every winter), depends on your attitude on pants, and finally I suppose you could move south. Or run on a treadmill (hint: this is not a solution to anything). Let’s face it, I just named three pieces of clothing and then doomed you to eternal misery. Nobody wants to wear the same thing over and over and over again for a whole season, so really there are no solutions here at all. Moral of the story: you need to decide what makes you a runner.

Second, the days are short (this is the defining winter thing, in case you were wondering). So, you could run early, but then you run into the “it’s really really really really really really really cold” issue. And it’s dark. You could run in the middle of the day, except you probably have other obligations then, so that is a no go. Finally you could run at night. When it’s dark. And cold again. This is another lovely picture I have painted for you. Moral of the story: you need to decide what makes you a runner.

Next problem: your nose runs (this is pretty much unrelated to winter, except that it happens a lot during winter) all the time. When you are running, and still when you have finished running. I’m not even going to pretend this time. This is always going to be a problem. We can jump straight to the moral of the story: you need to decide what makes you a runner.

The final problem (ha, that’s funny, this is just the last one I’m going to mention) is the weather/clothes relationship being very finicky (also not really winter specific, but let’s face it, you wear shorts and a t-shirt in the summer and are good to go). If you wear the wrong clothes, which were the right clothes when you decided to run, then you get all sweaty and freeze your butt off. Or if your clothes are now to light, you just freeze your butt off from the start. Woo! It’s about time to get to the point now, so moral of the story: you need to decide what makes you a runner.

Now is the bit where I am supposed to wrap this up for you all, but I think everyone has a pretty good idea where this is going. There is some reason, or set of reasons, for each of us that gets us out the door. That reason is your best friend this time of year, and there is no such thing as a bad reason. I have a pair of things motivating me, my goals for next year and the changes running makes in my life. My winter will have two parts, first, running because all I can think about is running next year, and second, thinking about running next year which makes me want to run. This is going to be a fun time. I hope to see you all out there over the winter. Stay warm, and always have tissues at your run’s end.

10 Ways to Keep Off the Holiday Pounds (While Still Having Fun!)

It's that time of year again!  Those days between our Thanksgiving feasting and our New Year's binging that are full of delicious holiday treats, perhaps alcohol-laden beverages and holiday parties with lots of snacks.  This is the time of year when most of us put on a nice layer of padding that, while it may keep us warmer in the winter months ahead, none of us are too happy to see.  Who wants to give up our holiday fun and festivities when it really comes down to it, right?  So many of us rationalize our way into a bigger pants size every year.  Well, not this year!  Here's your guide to make it through this holiday season in the same pants size, while still having fun!

10.Plan Christmas Activities That Don't Revolve Around Eating

Cookie-making is an obvious and fun activity for Christmas, but the temptation is there to eat as many as you possibly can, especially during busy days where it's hard to find the time to cook healthy meals. Instead of spending days baking all kinds of calorie-heavy treats, consider doing some holiday crafts instead!  A hand-made ornament for the tree or hand-made Christmas cards are lovely holiday gifts that can be made in place of the traditional cookie plates.  Pinterest is a great resource for all kinds of holiday craft ideas and many are very simple and fun to do! Here are some craft ideas for your family to try together:

• paper snowflakes 
• making origami ornaments
• dried fruit ornaments
• stringing popcorn for your Christmas tree

9.  Take Advantage of the Snowy Weather

Despite the groans and complaints when the snow starts to fly, those of us living in areas that are lucky enough to get snow have the advantage of variety in our outdoor environment. Since variety is the spice of life, let's take advantage of it!  Whether it's going downhill or cross country skiing, winter hiking or snowshoeing, making a snowman or just taking a walk out there in our winter wonderland, getting out there in the snow to be active will not only burn calories from the act of doing whatever activity you've chosen, but just being out in the cold can burn calories simply by way of the body needing to heat itself.  Beyond that, being cold can increase your metabolism overall!  So go ahead, get out there and take advantage of the natural metabolism boost that you can gain from cold climates. 

8.  Go Caroling!

Taking a walk with a group of friends and singing Christmas carols is a quintessential Christmas activity that has mostly been lost in this day and age.  It not only gets you outside, which as we've already discussed is great for burning calories and boosting your metabolism, but walking is a great calorie burner, as well.  According to About Health, 

"A rule of thumb is 100 calories per mile are burned for a 180-pound person and 65 calories per mile for a 120-pound person"  

They also have a handy calculator for figuring out exactly how many calories you could be burning on your walk.  Most of all, you're creating fun holiday memories with your family and friends.

7.  Take a Walk (or Run) to Enjoy the Christmas Lights Instead of Driving

During this time of year, most of us venture out at least once to take a look at the Christmas light displays our neighbors have provided.  Why not take the opportunity to walk or run to see the Christmas lights instead?  In the Binghamton area, we have a group run planned to go enjoy Christmas lights as a group, but there's no reason you have to wait for someone else to plan this.  Don't forget that you'll want to dress in bright colors and reflective gear so that you're visible to drivers at night.


6.  Start Your New Year's Resolutions Early

There's no reason to wait that extra couple weeks to start in on your New Year's resolutions.  In fact, starting them immediately and then boosting your resolve when they New Year rolls around will encourage you to have at least a month of consistency with your resolution and more likelihood of keeping it up, long term.  It takes about a month of consistency to make a lifestyle change become a normal part of your life, but make sure to set reasonable goals.  Instead of broad or vague resolutions like "stop eating sugar" or "lose 10 lbs", try creating positive and smaller goal steps like "eat 5 kinds of vegetables per day".  It can also help to have a progressive plan where you add additional small goals over time to progress to your goal instead of trying to dive in headfirst.

Most areas also have a "Resolution Run": a 5k race planned on New Year's day (or sometimes New Year's Eve).  Starting a couple weeks ahead can give you a head start on being able to complete or compete in such an event.  Why not sign up now to keep you motivated to keep the calories down and the exercise up through the coming weeks?

5.  Sign up for That Event NOW, Not Later

I know, I know, most of us are a little short on cash this time of year.  Despite that fact, signing up for a spring event, whether it be your first 5k or half marathon, a triathlon, or a relay with your friends, it can be enough to motivate you to be mindful of your eating and exercise over the coming weeks and bring you through the New Year without a lot of weight gain. Remaining healthy is always an excellent use of your money.

4.  Think "Less" not "None"

It's a huge bummer to get to a holiday party and think "I'm not allowed to eat any of this."  Holiday willpower is hard enough, but add in an alcoholic drink or two and and suddenly it's completely out the window.  Instead, at that Christmas party buffet, consider just taking half a spoonful of the things you would normally want to eat and then mindfully savor every bite.  According to Mireille Guillano, author of the book French Women Don't Get Fat, the key is not to avoid the delights that life brings along, but to take a small amount and savor it slowly and fully.  Where we Americans tend to just shovel delicious things into our mouths faster, Guillano suggests taking tiny spoonfuls and focusing on really enjoying the flavor while it's in your mouth instead of immediately swallowing it in order to shovel in the next mouthful.  Mindfulness in eating can really slow you down and keep your calorie intake lower while still enjoying all your favorites this season.

3.  Eat a Healthy Snack Before Heading to That Holiday Party

This is really standard but great advice that we all need to remember during the holidays.  Arriving to a holiday party hungry is just inviting overindulgence.  The best way to combat this is to fill your stomach with some healthy alternatives before you go.  It doesn't need to consist of a full meal, but a healthy snack before you go can go a long way to help you wait a while before starting in on the buffet, while also making you more capable of serving yourself smaller portions. 

2.  Alternate Calorie-laden Drinks with Water

Most of us forget that calories taken in liquid form are still calories, but they can really pack a "punch".  Alcohol, itself, has 7 calories per gram.  That's more than carbohydrate or protein have, and nearly as many calories per gram as fat!  Most favorite holiday beverages, like egg nog or punch, include fat AND sugar in them, as well as alcohol.  Instead of continuously enjoying your favorite beverages at the holiday party, start with a tall glass of water, and then alternate a glass of your favorite calorie-laden drink with a glass of water.  Not only will this help you cut back on your calorie-intake, but it'll stave off the holiday-hangover, while still allowing you to enjoy your Christmas favorites.

1.  Use Exercise to Reduce Holiday Stress 

We all have it, this time of year: Holiday Stress!  With so many holiday preparations and parties, many of us become stressed out and exhausted by what is supposed to be the most wonderful time of the year.  We forget that we need to take time for ourselves.  It's important to carve out time in your busy schedules to de-stress.  Whether it be a scheduled yoga class, a consistent group run, or just some time by yourself out in nature, it's important to think of yourself so that you can be relaxed and present for everyone else this time of year.

Your turn to share: What are your tips and tricks for keeping off the holiday pounds?

You Know You're a Runner in Binghamton if...

We asked and you answered.  You know you're a runner in Binghamton if...

• You think a spiedie is a nickname for a local running club. 
• You consider a course with rolling hills as an easy day run.
• You've raced in Otsinango Park 500 times.
• When someone mentions Riverside Drive, all you think about is that stupid hill by the CVS.
• You're supported by the crowd whether you're the first or last in your age group.
• You've heard the local running lore of the nearly mythical "King of the Hill" race, or you've run that race yourself.
• You talk about watching the Chris Thater Memorial Races 5k so you can watch the Kenyans run by.
• TCRC is your middle name.
• You remember running in the St Christopher's Race.
• You run the Bridge Run Half Marathon or 5k every year.  
• You know every inch of the rail trail and got excited when they finally opened the new extension.
• You have a love-hate relationship with the January Freeze Series.
• You forget to put on sunscreen before a run because you're just not used to that being needed very often.
• You're extremely familiar with techniques for stepping over potholes or jumping over uneven sidewalks, but have probably managed to twist an ankle once or twice (or more).
• You've had to listen to Mike Cordi talk about his M-E cross country team. 
• Everyone at Confluence Running knows you by name & vice versa...or when your grandma goes shopping there & you know exactly who helped her.
• You can run to Pennsylvania and back in under 2 hrs
• You dress as the Can Man for Halloween races.
• You have ran to all the carousels and have a button to prove it.
• You have run stairs in an EJ House.
• You have done fartleks between Giants.

Please post a comment if you can think of more!  We'd love to hear them.

Remember, the Binghamton Bridge Run opens registration next week.  Don't miss out!

Need a coach?  Sign Up for the Binghamton Bridge Run Training Program at:

www.BinghamtonBridgeRunTraining.com

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