Spectators: an Important Part of Every Race

By Michael Cordi

My first race was Saturday Oct 1, 1971 - four days after my first run. I was 12 and it was a terrifying 1.5 mile cross-country race at Arnold Park in Vestal. I remember a few things from that blur of a 10 minute run. One of those memories is the spectators. If you’ve ever been to a high school XC race you know there are plenty of spectators screaming and cheering for you, for everyone, as you push yourself along the trails.

Fast forward to March 7, 2015 and Confluence Running's Parade Day Mile. One mile up Court St to Main along the parade route, lined with thousands of screaming spectators. Those people have no idea how much they motivated me. When I was getting tired their encouragement kept me going. It was like I didn’t want to let them down, though I didn’t even know them and most of them didn’t know me!

Whether the runner passing by is the first or the last, competitively fast or simply seeking a personal record or to just finish, you spectators motivate us to keep going, to keep pushing. You give meaning to the training runs before or after work, the hard workouts when we runners just want to sleep in or stay home and watch TV. Yes, you are an important part of the race.

I don’t run, train, and race because there will be spectators, no one really does. But on race day, when people are cheering for me(!) I can’t describe how much I truly appreciate you being out there. I mean, look at this - you are out there in the rain, the cold, the snow, the wind, the heat and humidity. You’re probably thinking how crazy I am for being out there running. But guess what - I am just as impressed that you’re out there supporting me.

There’s this thing about the loneliness of the long distance runner - the inner battle when I race; the voices in my head telling me to slow down and take it easy. You, the spectator, are a louder voice and you keep me going.

You keep me going when I’m having a great day and I’m with the leaders.  You keep me going when I’m having a bad day and I’m further back than I want to be. You keep all of us runners going all along the course and especially (at least for me) at the finish. There is an incredible feeling coming into the finish of a road race, the course lined with spectators, feeling so tired and physically uncomfortable, as you cheer for us to keep us going for a few more steps to the finish.

If it was a great race, you’re cheering my accomplishment, if it was a bad race, your cheers are consolation. No matter what, your cheers make the training and racing worthwhile.

But you know what?

Your cheers help, not only the leaders, not only the middle of the pack age group aces, they help (and maybe this is where you help the most) the runners at the back of the pack- the last runners to finish. Remember, they didn’t lose the race, they won their own battle with the same demons telling them to slow down even stop; and, they struggled for a longer time.

The Greater Binghamton Bridge Run Needs You!

One of the major area races is coming up May 3rd , the Bridge Run. Thirteen-point-one miles (there’s also a 5K) around Binghamton. It’s a long way to run and we need help. Yes, some runners can finish a half marathon in less than one hour, but most of us are out there longer. Some of us are out there for two hours or even three or more. In a marathon they might be out there, running, for four or five hours. You, the spectators, help them just like you help the leaders. You keep them going all the way to the finish.

So get out there! Get some family, friends, and neighbors. Make some signs and cheer for every runner. Show community spirit, make your neighborhood the loudest most boisterous one out there.  Have fun with it!   Throw a race-watching party!  Go to the finish line and watch the winners win but stay and watch everyone and cheer real loud to drown out the voices telling them to stop. Take in the scene as people celebrate their own little victories.  Be inspired while you inspire others! Who knows, this might motivate you to be one of the runners someday.

If you’re a spectator you may never know how much you’re appreciated and how much you’re needed. But you are just as much a part of the race as the volunteers, the race director, the timing system, the awards, and the food and drink after.  Let's make this a great race, together!

Eating Healthy is LAME!

by Matt Gawors

Nutrition, like exercise, is considered by many to be lifestyle, not a means to an end. What’s great about lifestyle is it can shift, but only in small increments. The human body craves nutritious and healthy food and good quality exercise. Yet because of the way we have evolved, it is easy to be self-destructive with the foods and activity patterns of modern society. I would like you as the reader, not to be defensive towards the ideas listed here. Read them, learn them, and even apply them if you wish.

I have been living a low sugar/carb, natural diet for a few years now. I stay away from most processed and high sugar foods. Though last week I visited my Aunt’s house in long island and fell away from my normal diet. She makes the greatest chocolate chip cookies known to man and just like crack-cocaine, the high of getting one is all about getting more. After eating about 12 cookies, I became nauseous (like I usually do) and felt sluggish for the next 2 days. It's easy to realize how un-healthy certain things are when you don’t have them often. But how can you move to a healthier lifestyle? It’s not as easy as a magical transformation or going cold turkey from all un-healthy foods… It’s about small lifestyle changes.

Below is a screen shot of a healthy lifestyle presentation I made for increasing athletic performance. The graph stresses the importance of taking small steps to change your lifestyle. You will notice you become stressed when your lifestyle shifts toward the less-healthy, you also become stressed (temporarily) when your lifestyle shifts to a healthier state. Only when this new stress dissipates and becomes part of your normal lifestyle should you include another healthy habit and stress the lifestyle again. (Athletes, does this sound familiar? Stress the body, rest, stress the body, rest)





How to: Try using the following steps to make small lifestyle changes healthier and happier living!

The LAME Method

Limit – Every 2-3 weeks, limit intakes of damaging nutrition. Find one “un-healthy” staple of your diet and greatly reduce your intake. Some examples would be Soda, Fast-food, or other processed foods that may be high in added sugars, hydrogenated, or partially hydrogenated oils. This goes for activity as well, for instance, you could limit TV to two hours instead of three.

Add – Every 2-3 weeks, increase your intake of healthy nutrition. Find a healthier food to try to regularly add to your diet. These can include fresh vegetables, fresh fruits, olive oil, eggs, or even daily goals. Goals could be shown as “eating a fresh vegetable/fruit at every meal,” or eating a healthy non-sugar/carb-heavy breakfast every day. You can commit to add a 15-30 minute slow walk around the neighborhood after meals. These smalls decisions will add up over the weeks and months and slowly develop your lifestyle without stress.

Maintain – After your 2-3 week lifestyle shift ends and a new cycle begins, try to continue with the small lifestyle changes you had made recently and try to incorporate another cycle of changes with those. If you haven’t become completely accustomed to the new changes that were made, don’t incorporate anything new but take another week or two and get used to what you changed. It’s not perfect, but what lifestyle is?

Enjoy – You may find that over time you can’t imagine how you lived without the new changes. Your changes hopefully become routine and easy to remember over time. Just remember, it’s just a series of small, slow steps to healthier living. But the most important factor is to ENJOY what you are doing. If you don’t like tofu, try eggs, if you don’t like zucchini, try a cucumber instead. Tastes, preferences, and abilities all vary and there are endless possibilities to living healthy! Eat, Exercise, Enjoy!

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?

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.