Runner Spotlight - David Sedlak

My name is Dave Sedlak, and I grew up in Baltimore, Maryland.  I lived in the Washington, D.C. suburbs for about 33 years and retired from the National Geospatial-Intelligence Agency in 2013.  My wife and I retired to the Louisville area in the summer of 2013.  After visiting friends in Louisville over several years, we grew to love the area and decided to have a home built in Prospect, Kentucky. 

     I began running in the fall of 1972, my sophomore year of high school.  I ran cross country and track at Towson High School in Towson, Maryland (a suburb of Baltimore).  I was fortunate enough to be a part of a very deep and talented group of Varsity-A (top 7 runners) and Varsity-B (the remaining Varsity runners) cross country runners.  I had to train a lot to just keep in contention with my fellow team members.  In track, I enjoyed running the quarter-mile and half-mile distances, even though I was not blessed with blazing speed.  Being very shy and introverted, running cross country and track provided me an avenue to develop a core group of friends.

     I continued running off and on through college and into my late 20’s.  I stopped continuous running in my late 20’s due to work, family, and just plain laziness.  Over the next 30 years I did very little running.  About every 3 to 5 years I would get the urge to run, but these efforts would only last a week or two and then a return to the couch.  At the time of my retirement from federal service in the summer of 2013, I weighed nearly 200 pounds on a 5’ 8” frame.  After retiring, I started to eat a healthier breakfast and started a regular walking routine.  I lost about 20 pounds the first year of retirement. 

     I started my second running career in the summer of 2015.  I started out slow and gradually added mileage and pace.  I ran my first 5K at an informal run on an August Friday evening with the Derby City Run Club in St. Matthews.  My niece and her boyfriend (now husband) ran with Derby City, so I thought this would be a good, low-key re-introduction back into distance racing.  This run went well and gave me confidence to run the next morning at the 2015 Kicking Butt 5K in Iroquois Park.  When I tire of running in my own neighborhood, I run in one of Louisville’s many parks, on the Louisville waterfront and over the Big Four Bridge to Jeffersonville, Indiana, or on the new I-265 Bridge in Prospect.   I have run several segments of the Parklands Parks system and plan to run in all of its parks.  While the majority of the races I have participated have been in the Louisville area, I have ventured to nearby towns within about a 75 minute drive of my home.  I have run in the Kentucky Horse Park, Midway, Versailles, and Lexington, Kentucky, as well as Jeffersonville, Lanesville, and Marengo, Indiana.  Being from the east coast, I like to see other areas of Kentucky and Indiana, especially the small towns.  Over the last year and a half I have started to include runs on trips my wife and I take.  For example, I enjoyed running the beach in Indian Rocks Beach, Florida, downtown Mobile, Alabama, the French Quarter in New Orleans (early morning run), and in Dublin and Galway, Ireland.  Also, I hope to run a couple of times when we visit Iceland.

     While I have run race distances from 5K to the half-marathon, I prefer the 5K.  The 5K distance provides me the aerobic benefit, and it allows me to use the speed (what I have left) that I have.  Also, I trend towards injury with the longer distances.  I enjoy participating in the River City races, since I see familiar faces at each event, and the races are well run.  Since starting the River City race series, I have made several new acquaintances and have started running with a couple of race buddies on non-race Saturdays.  Knowing people at a race makes it a more enjoyable experience for me.  As an additional benefit, with the River City Races Polar Bear Grand Prix series being run in Cherokee Park, I have learned not to dread the park’s hills.  I am amazed at the speed and quality of the runners over the age of 50 I have encountered.  Running against such quality senior runners gives me hope that I can improve and motivation to continue running.  I applaud everyone who participates in the River City race series, as well as other races.  The only advice I can provide is to keep running, take advantage of the great Louisville park system, and be proud of your race accomplishments.  Also, if you see an old man pacing with you during a River City race, he means no harm.  He’s just looking for some additional motivation and energy.  You can sprint ahead of him at the end.

Runner Spotlight - Danny Chester

Favorite distance:

Hello All! My name is Danny Chester and I am a 45 year old runner from Louisville KY.  As a “player of other sports” I didn’t start running until I was in my early 30’s.  My journey began late night in a St. Matthews bar when a group of friends asked if I wanted to run the Chicago Marathon.  As a nonrunner I had to ask what that meant and was shocked to find out it meant running 26.2 miles. I accepted the marathon challenge 14+ years ago and have grown to love the distance.  Running marathons was not always as enjoyable as it’s grown to be. 

 When I started running the marathon distance my only goal was to cross the finish line and enjoy the company of friends.  Without any other goals, I learned that not suffering in training-from time to time-meant I would suffer during and after the marathon; my first 15 marathons were very painful.  

 I started running with my neighborhood group-Audubon Running Club-in my late 30’s and my training runs began to speed up and go longer just by association with these Boston Marathon qualifiers.  At the time, Boston qualifying wasn’t on my radar but I decided it was time to take my training to another level after missing the qualification time by 3 minutes at the KDF Derby Marathon. 

 I qualified a few months later at the Indianapolis Monumental Marathon and have qualified 20+ times since.  I was always of the opinion that I didn’t need to get faster, I just needed to get older but Boston qualifying requires some work!

 My current goal is to run all 50 states with a 3:20:00 marathon time or better.  I am halfway to my goal and it’s been an amazing experience.  Aside from the running experience, I have visited places that I would have not visited, if not for running.  Places such as Anchorage AK, Charlevoix MI, and Blowing Rock NC; incredible towns and people.  I’ve met so many great runners and the overall experience has been priceless.  Watching a Moose chase a runner-about 10 feet-in front of me was pretty EPIC!  No person or animal was harmed during this exchange and made for a few laughs later in the race.

 Do you have any running/walking advice you'd like to offer?:

 Running/walking is different for each individual so my advice is to find out what you want out of running and You do You!  Just as I mentioned before, I was content with running long, slow, and on 0ccasion.  Marathons/half-marathons may not be for you and they don’t have to be.  Running a new PR each race may not be for you and it doesn’t have to be.  Don’t feel pressured to run with a group, if you like to run alone, or listen to music, or do all your runs on a treadmill.  It’s your life, live your best one!   

 If you’re new to running don’t be intimated by the experienced runner as they have all been there before.  I have found that most if not all runners are very encouraging.  Running is natural yet we all look a little different while doing it, but don’t worry about that-you have the look! I personally do not like how I look while running, but I most definitely don’t plan to change it.  Set small achievable goals and keep crushing them.  If you’re like me though your goals will change, and that meant that I had to change- if I wanted to  Boston qualify or run a sub 3 marathon. For me slowing down was a way to speed up so “fast days fast, and slow days slow” I got comfortable with being uncomfortable and that meant harder work outs, and more miles, but it also meant that I needed to be more knowledgeable about the importance of nutrition and sleep.  

 Do not underestimate the importance of Nutrition and sleep!  For strength training you don’t need a gym membership or fancy weights as body weight exercises like Bulgarian Split Squats, jump squats, burpees, and bridges are easy to do at home, and at work, and at the grocery store, and…. well you get it.   If you want to run faster you have to run fast and that requires the feet to move quickly so do track workouts, tempos and hill workouts.

 I like to chase goals and not people so I don’t compare myself to other runners!  There will always be someone better, and I am extremely thankful for those humbling situations; I was once beat in a half marathon by what appeared to be a 9 month pregnant women, once beaten in a 5K by a 9 year old and a year later beat by a 10 year old. I will get him one day!

 I am inspired by so many great runners in our running community!  Yes, I am in continuous awe of the speedsters; however,  I find my inspirations from the mother of 4 that’s running 80-100 miles a week and is able to balance family, or 70 year old that’s run (2) 2hr 54 min marathons within 2 months, and the injured runner that’s fighting back from injury yet has this  great enthusiasm and attitude about their circumstance. Talking about no excuses! These people have shown me what’s possible so find your motivation, stayed inspired, and Run Happy!

 Why do you like running River City Races events?:

 I love the River City Races for many reasons but most of all the sense of community.  River City Races puts on many races throughout the year and it’s an opportunity to share a great running experience with friends and family.  I have missed a few races this year due to my marathon schedule but I look forward to the Grand Slam 4 miler, and the Polar Bear Grand Prix every year.  I am extremely thankful that River City Races brought back the Downtown Doubler and I’m looking forward to seeing this event grow each year.  Let’s keep these races around.

 Anything else you'd like to share?: 

 We have a great running community in the Louisville and Southern Indiana area and ‘Im thankful to be a part of so many great running groups and people from the Audubon Running Club (ARC), Derby City Run Club (DCRC), and KorfEdge groups.  All 3 groups are unique and welcoming.  Anyone can join these groups and the only requirement is that you have a positive, enthusiastic attitude for running!   Aside from these 3 groups, there are many many more groups in our community that are welcoming. 

 Feel free to email me at bzz1djc@ups.com if you have a questions regarding running groups, a question about an upcoming marathon, general running questions, or my strategy for keeping up with an 11 year old in a 5K.  See you on the road! Get Running!

Runner Spotlight - J.R. Mues

My name is Jone Elizabeth Roberts Mues. I was born July 9 1978 in Tarrytown NY and Louisville is my home. You may call me J.R. or Jone or Mues or Elizabeth and occasionally other words apply to me and I know it so that’s okay too.

I have had many occupations and likely continue to do so but I will always be a visual and verbal artist and also an iconoclast and a serious funner.

I never liked athletics. In school I was never an athlete or even mediocre in physical education and I was almost always picked last for any team sport.  In 1989 I was diagnosed with adolescent idiopathic scoliosis and the treatment included exercise. That was when I started running.

Running and stretching and weight lifting and push ups strengthened my body but to this day I still have an 18 degree curvature and stand with my right leg bent to cover my mismatched hips in photographs. I also never became a team player or even a competitive runner in school but in 1992 I earned the national physical fitness award during my school fitness testing.  I now had respect from many of the basketball and football players and cheerleaders because most of them did not earn one though they tried.

Running is a sport you have to do for yourself.  Others can coach you and you can have friends support you but it's really about you and your ambition and your courage to be the best. As a non team player this is probably why I liked it as well as hunting and fishing which overtook running when I was in my 20s and 30s. I even adopted my eastern box turtle Leona while on a fishing trip.

There was a renewed interest in running in 2013. I turned 35 and started gaining weight and the old workout was no longer hard enough to keep me in shape. The start of competitive running began in 2016 after a few friends passed away and another retired and one moved away. I no longer had people to talk with regularly or to go hunting and fishing with so I needed to fill that void with something else I enjoyed.

I started running River City because some of the events were on weekday evenings and on Sundays when I am best available. I am happy to meet so many strong and friendly runners at River City of whom I can test my ability and I have yet to meet a runner with a bad attitude.

I was in a few races but even at my top performance I was only finishing in the middle at best. Suddenly I wasn't okay with that because it bothered me I was running longer and longer distances and not getting any faster. I wanted to be fast because I never was.

In the summer of 2017 I cleaned out the garage and found my national physical fitness award patch. I remembered how hard I had to work to earn it and it wasn't even the top presidential award. I figured some people had natural speed and athletic abilities but I didn't.

But then I heard these words from a once very fast friend: “You can be fast and maybe even faster than anyone else. Most people are born with everything they need to get where they want to go but most of them don't use what they have and settle for less. You should know after you earned that patch and caught all those big fish.”

So following his suggestions on December 31 2017 I started running 200 m wind sprints before running regularly 3-4 times a week a one mile wind sprint every two months to see how much my time has improved. Wind sprints strengthen your core muscles and if you develop a strong core you will increase your endurance and speed. No natural ability is needed, only grit and discipline.

Running is hard. If something is easy for me doesn't mean as much. In a race you never know what you will run into out there so I find any race potentially difficult. I have no favored distance but the weather and terrain can make you or break you. I am not a trail runner or a hill runner. Keep it hard and flat with no grass and I will stay fast but if there’s wind or rain or ice or snow or it’s just gonna blow.

In 2018 I also learned running recovery is just as important as preparation. I changed my diet and eat chicken and fish and broccoli and carrots and celery every day so I will stay fueled and keep my muscles from getting sore. After a long distance race like a half marathon I have two to four days of rest. Eating a high protein and carbohydrate dinner the evening before a race and eating a light breakfast like a bagel and one or two eggs the morning of will give you the added fuel you need to push yourself.

I do not run well in hot weather or cold weather but I do it anyway because every day you run is another day of progress. The more you do the more you can do. In the last year I went from 10+ minute mile best averages to 8.5 minute mile averages. My blood pressure and weight also dropped and I was able to meet my goal of running a 10K in less than 60 minutes in September 2018. On January 1 2019 I broke that 59:58 record and ran a 10K in 55:30 after getting a new pair of practice shoes. Do not neglect your feet because they can really hurt you. It is good for your body and soul to keep your soles in shape too.

One of my goals in 2019 is to run 7 minute mile averages and run a half marathon in less than 120 minutes. I don’t worry about not meeting a goal by a certain time because I know one day I will reach it just like Leona eventually gets where she wants to go thought it might take a while for her to get there. It has taken me decades to get this far and I expect this is just the beginning. I always remember to go and go with the flow and never stop moving even if it’s slow.

Runner Spotlight - Ben King

My first introduction to running was when I entered the tenth grade at Iroquois High School in 1967. They told everyone who was planning on going out for basketball that year that they would like them to run cross country to get in shape. I was planning to go out for basketball so I joined the cross country team. 

 Then when basketball season rolled around I tried out, and got cut. I felt like it was the end of the world. I still remember how sad I was. So I played a lot of basketball at the park, mostly Wyandotte Park. Sometimes I would pick up my basketball, run to the park, play ball, then pick up my ball, and run back home with it. 

I kept pursuing the running, and found that I really loved doing it. I practiced a lot on my own the summer before my junior year and went out for cross country again that year. 

My coach recognized me that year as the most improved runner on the team. My fondest memories of my high school career are tied to running cross country and my relationship with the coach. I can still hear certain songs on the radio from that era, and it transports me right back to high school, and being on the cross country team. 

In those days a varsity meet was 2 miles. Our home course was the meadow on top of Iroquois Park. Then it was just a huge grassy field, not a wetland or anything. It was measured out to a mile, and we ran it twice. 

Then as life went on I did not run for a number of years, but what I would do is go out and do a walk/jog, and go back and forth between walking and jogging. For some reason in my mind I had convinced myself that as I got older that maybe running wasn’t that great for your knees so wasn’t sure I should just run without mixing in walking. 

However in May, 2012 at U of L where I worked they were going to have a “Run for the L of it” 5k on Belknap campus. I remember thinking, “I wonder if I could still run 3 miles? So I registered for it, ran the whole thing, and just really enjoyed it. That was my first 5k, and my introduction back to running. So since that time I have gotten back to running only without mixing in the walking.

In 1998 I signed up to run with the torch for U of L’s bicentennial. The torch was relayed to me at River Road and Zorn Avenue. Then I ran down River Road, and handed it off.

Favorite distance: I would say the 5k. I also enjoy the 10k’s. I am kind of a creature of habit, and I have not tried longer distances than a 10k. I have not done the mini or a marathon.

Running walking advice: I would mainly say to enjoy yourself, and never worry about what someone else is doing or how they are running. I don’t even use my GPS watch to pace myself. I don’t look at it during the run. I just run how I feel like running and try to enjoy the ride.

I enjoy running the River City Races events because everyone involved is so enthused about putting them on, and always makes them a smooth, fun experience. I feel like one part of a large family.

Anything else you’d like to share: I have met a group of people that I collectively refer to as my running buddies. It is always fun to see them. This is even more meaningful to me after having retired from U of L in 2017 after 40 years of service exactly to the day.

Since I first wrote this piece I have now participated in my first 15k, The Downtown Doubler. I was nervous never having done the distance before, but it went fine, and I enjoyed some beautiful scenery close up in west Louisville.

Runner Spotlight - Stacy Alvey

In 2006 I was extremely over weight and desperate to lose the weight.  It was then I convinced my Dad and a few other family members to run the KDF half marathon with me.  It was my hope that the accountability of running with my family would help me to lose the weight. Not only did I lose the weight, I gained a new love for the running community.  Since then I have ran four marathons, eighteen half marathons and helped to lead a training group with my son for many years.   

 A few years ago life took a turn and I had to put running on the back burner and put a lot of the weight back on.  However, this year I was able to see my Dad complete his 10th Boston Marathon and I remembered how much I loved that feeling of crossing the finish line.  Still I struggled as a single Mom of two athletes to find the time to train consistently.   Then I met a couple members of the Moms Run This Town/She Runs this town group that encouraged me through the struggles.  Now not only am I back to hitting the pavement, I have also started lifting with the awesome crew at Area 502 MMA gym. Adding in strength training with my running has really helped me physically and emotionally.  The weight is coming off, I’m getting stronger, and I am improving my pace little by little.   

Everyone likes a good come back-story!

I am so thankful for the Run the 502 challenge, put on by the River City Races. Nothing motivates me more than a cool medal. This challenge has been great for me, getting back into running and being able to complete several different races with different distances.

The best advice that I would give to any run/walkers out there is to get involved with the different groups in the community.  I can tell you I’m not one of those people that loves to go out to get a few miles in just for fun.  For me a big part of running is the social aspect of it. Knowing that you have a group of people that are going to be looking for you is great for accountability and encouragement.

Another great thing about running is that it is something the entire family can get involved with.  For many years my son and I would run together. He even completed his first half-marathon at the eight years old. Now, my 12-year-old daughter is getting into it, too. Not only are we working on our health and fitness, we are creating memories together.