Runner Spotlight - Bill Nowak

“Hey Bill, are you going to run in the race?”  The year was 1997 (and I was 42).  The words came from David Garrard, a friend of mine who was heading up the race--part encouragement, part challenge.  The race was the SMBC Parking Lot Party 5k, and it was to be in three weeks.  Running wasn’t my “thing”.  My wife was the runner in the family, but I preferred to do my running chasing a ball—pretty much any kind of ball.  Just running, I thought, had to be boring!  “I could do it…if I wanted to”, I replied.   After more “persuasion” that day, I reluctantly agreed to running it. 

So the very next day I put on my Etonics and went down to the Waggener High School track, full of confidence that I could run “just 3 miles”—but I had a rude awakening.  I was totally winded after only half of the quarter-mile track!  This wasn’t going to be as easy as I thought, but I was determined to do it!

To make a long story short, I did get through that first 5k (with lots of encouragement), and then I was hooked!  If I could make it through three miles, I wondered, could I go farther?  Turns out the answer was yes!  Less than a year later I was running my first half marathon!  And twenty five years later I’ve now completed 341 races of all kinds (yes, I keep a spreadsheet with all the stats!)—5k’s to marathons, road races to trail races, running races to duathlons and triathlons.  Even all-night endurance runs.  It’s been quite a journey.

My favorite things about running are how I feel afterwards and the people I have met along the way!  Every run isn’t spectacular, and some are much harder than others.  But how I feel afterwards makes it all worthwhile.  I eat better (and sometimes get to eat more!), sleep better, and overall feel better.  I take no medications and my vital signs are all perfect.  So worth it!  And I’ve met the most interesting and incredible people (and life-long friends) within the running community!

What’s my favorite distance/type now?  Hard to answer.  Probably 15k for a road race.  Long enough for a challenge, but not too long!  But I’ve come to really love trail running too--of all distances.  And I really enjoy running in my travels.  I’ve had the pleasure of running in races around the world—including the Dominican Republic, France, Israel, and Iceland.  And they have all been amazing!

For the newer runners (or couch potatoes), some things I’ve learned along the way:  Just do it!  Sounds like a commercial, but often the hardest thing is to take that first step past the front door.  I’ve found the runs/races I have regretted are the ones I didn’t do, not the ones I did!  And if you get to a place where you feel like you have plateaued or it is hard to get motivated, try mixing it up.  Change the distance, try intervals, register for a fun/challenging or destination race (I LOVE the Disney races!), consider duathlons or triathlons, or take it “off-road”. And consider finding someone to do it with you for accountability and companionship.  It’s much harder to say no when someone is depending on you!  And much more fun to share the joys/accomplishments with a running mate. And I’ve found it is so rewarding to get involved with running programs for children.  I have enjoyed coaching cross country for many years and love running with them and seeing them progress. (But it gets harder and harder to keep up with them every year!)  

Now it’s come full circle.  That Parking Lot Party 5k that started my running journey 25 years ago has evolved into the St. Matthews Independence Day 5k, and I’m now coordinating it!  I didn’t even hesitate to involve River City Races in the race management.  I really enjoy running in their races—excellent coordination, communication, and overall experience.  And it’s a pleasure to work with Camille and crew putting one on too! 

So come on out and join us on July 4th—whether it’s your first or you’re a seasoned veteran, it’s going to be a fun race! (And, who knows, it might even be a big part of your own running journey!)

Coach Della Irby - Heat and Humidity Preparation

by Coach Dell Irby, www.coachdellairby.com

Spring is upon us, and summer is around the corner. Most triathlons are in the heat of summer and most marathon races are in the fall so the majority of the training is also in the heat of summer.

Temperature, humidity, and dewpoint all impact how your body will perform during training and race day.

Performance can be impaired up to 7% in temperature of 86 degrees F+ compared with cooler temperatures. Strategies should be incorporated into training and race preparation to decrease the strain of extreme environmental conditions.

When the race schedule or training in extreme heat conditions you should consider three things:

1.) Heat Acclimation

2.) Cooling

3.) Hydration

There are some things you can’t control like the weather conditions but you can control the preparations you take to adapt to those conditions.

Heat Acclimation is specific to the environmental stress and level of intensity. It is the adaption to these environmental conditions that reduces the physical strain and allow for optimal performance.

Acclimation

The improvement in heat tolerance will come from gradual increase in duration or intensity of work performance in a hot, dry or hot and humid environment. Studies show that athletes will benefit from as little as 5 consecutive days of heat exposure, but 3 weeks will optimize their performance. In the beginning the intensity should stay aerobic and the duration should stay shorter. Try to train in the environment you are going to race in but if you can’t, acclimate simulating an indoor hot + humid environment, such as saunas, overdressing in indoor workouts, treadmill running in a warm room, etc.

Cooling

It is important to learn how to keep both the internal and external temperature cool. Cooling the body before and during the training/racing allows the body to better cope with the heat and help avoid negative impacts of overheating. You can regulate the internal core temperature through ingestion of ice, ice slurries and cold fluids throughout the training session and race. You can keep the external temperature cool by using ice vest, cold towels, ice bottles in your hands, ice down your pants or jog bra, etc. Cooling the body after training/racing aids in recovery. You can do that by getting in a cooler area after the race/workout, ice, shaded tree, fans, misters, etc. You will find that many hot races will be set up with colling devices for you to unitize after a race.

Hydration

As the body temperature goes up hydration becomes extremely important. It is very easy to become dehydrated during extreme conditions. Staying hydrated increases energy, improves movement, recovery and agility, and aids in mental clarity and activity – all of which can improve physical performance and reduce the risk of injuries. The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition. Often, athletes do not realize that they are losing body fluids or that they are impacting their performance through dehydration. Knowing your sweat rate will help you know how much hydration you need to put back in during a workout. Some early signs of dehydration are thirst, flush skin, premature fatigue and increase heart rate. Some late signs of dehydration are dizziness, increase weakness and labor breathing. You should aim for 16 to 20 oz. of water 10 minutes before your workout and 5 to 8 oz. per 15 minutes while exercising.

There are other factors to consider when training and racing in heat such as sodium, potassium and magnesium. I will hit on this in an upcoming article.

Don’t just “beat” the hills but run your best race.

Runner Spotlight - Nancy McElwain

For many years, Nancy ran her own triathlon coaching business, Train Smart LLC, in her hometown of Louisville, KY. She also founded the youth triathlon program called Maverick Multisport. Through coaching endurance athletes, Nancy recognized that nutrition is a cornerstone of health and wellness, and wanted to explore how food functioned holistically to support health.

In 2015, Nancy moved from Kentucky to Fort Collins with her husband and their son. At the age of 50, she had the opportunity to pursue her interest in holistic nutrition at the Nutrition Therapy Institute in Denver. Her eyes opened to the science behind the power of natural, whole foods to influence health. In 2020 and 2021, she furthered her education with Restorative Wellness Solutions, and earned Level 1 Certification in Gastrointestinal Healing and Level 2 Certification in Optimizing Hormones.

As the owner of Renew Nutrition and Fitness LLC, she is passionate about using the power of whole food nutrition to optimize health. By listening to her clients and using the most effective lab testing available, she gets to the root cause of digestive and hormonal issues. Her ambition is to guide you to wellness with her nutrition and lifestyle plans.

Detox to support your liver. The liver is an unsung “hero organ” in the body. Scientists have identified over 500 different functions performed by the liver, including critical roles in digestion, metabolism and detoxification. This is why detoxifying the liver can improve dozens of bothersome symptoms such as gas and bloating, weight loss resistance, hormone imbalance, fatigue, poor sleep quality, and more!

The liver is your primary organ of detoxification; everything you eat, drink and put on your skin reaches your liver. The liver filters more than a quart of blood each minute to remove harmful wastes and toxins. Detoxification converts these harmful wastes to inert substances that can be safely eliminated from the body.

Because toxins are ubiquitous in processed foods, personal care products, cleaning products, and the environment, the liver is easily overwhelmed. Like a bathtub with a clogged drain that eventually overflows and makes a mess, the liver’s filtering system can be overwhelmed and allow toxins back into the bloodstream where they wreak havoc on your health. An overload of toxins affects not only an athlete's ability to train and focus but also the overall health of the athlete.

You can see why it’s critically important to support your liver by doing a detox. Optimizing your body's natural detoxification system is best achieved by consistently practicing healthy habits: consuming nutrient-dense foods, drinking plenty of pure water, managing stress, getting adequate sleep, and exercising regularly.

To read more about Renew Nutrition and Fitness, click here.

Nancy will be conducting a 5 Day Whole Food Detox: March 7-11, 2022 so if you want to give the program a try, this is the perfect time. Click here for more information.

Runner Spotlight - Colleen Davis

Most days, I wake up with a headache. It subsides after a few minutes, but it’s a small, persistent reminder that COVID isn’t done with me yet.

My husband is a dentist. He got COVID in December 2020 at work despite wearing two masks, and I got it a few days later. Some hazards are unavoidable.

For context, the month before, I ran a half marathon in 91 minutes with a risky race strategy that decidedly did not pay off (I was shooting for 88). Two weeks after getting COVID, I tried a 20-minute “easy” run at 12:00 pace – and I thought I was having a heart attack. Literally. I went to the ER. And then to cardiology. They determined, after a couple days and what felt like a million dollars, that I had an autonomic nervous system issue (i.e., my “fight or flight” system was out of whack). This happens to a lot of people post-COVID and after a lot of viruses, though many in the medical community are only now beginning to realize this. (Part of the lag is because dysautonomia is more common in women, and when women complain of nonspecific symptoms like fatigue or palpitations, healthcare providers are statistically more likely to attribute them to malingering or psychosomatic causes, but that’s an article for another day.)

I couldn’t run for six months. During this time, I slept about 13-14 hours a day, and when I was awake, my erratic heart rate was exhausting. It felt like I was exerting myself just sitting on the couch, because I was. In a lot of ways, it was like a “normal” running injury; it demanded patience, listening to my body, and sometimes venting to my family. When I started back up, it was June 2021, and I was going on 10-minute jogs with breaks every two minutes. These runs were a turning point for me. I’m 34, and I’ve always had this anxiety that I need to PR again before age precludes the possibility. But these super-slow 10-minute jogs were shockingly pleasant; the sun and the wind and the trees were all there just as they were six months earlier, and they gave me just as much joy as they did when I was fast. I learned that I will still love running when I’m old and beyond all hope of a PR.

“Recovery” has been a physical and emotional ride, having thought in September that I had put post-COVID syndrome behind me only to have it kick me down again in October. But by February 2022 I had gone on some longer runs and done some hard workouts, so I decided to run the Snowman Shuffle 4 Miler as a 15-month rust buster. I like River City Races because they’re always well-run, and they have several races throughout the year of varying distances. My only goals for the 4 Miler were to run smart and have fun. And I did. Maybe they will be my only goals from here on out. (I certainly won’t pretend I’m still not hoping for a PR someday, but at least for now, it’s a stress-free hope.)

My advice after all of this is to remember that everyone is going through something, and my running advice is that you’re not doing it right if you’re not having fun.

Runner Spotlight - Tavi Tichenor

“Why would you run ultras? Do you have some kind of mental illness?”

I’ve been asked this question (and other versions of this question) several times recently. I’ll admit- the first time someone asked me, I was initially offended. Then, after a few seconds, I realized that this may be a good opportunity to de stigmatize mental illness.

The summary of my answer? Yes, I do have a mental illness! I am in recovery from an eating disorder. And I certainly don’t have life all figured out yet. Some days, I feel like I’m stuffed with flaws and stitched together with good intentions 🤣 And yes, most of the ultra runners that I have met over the years struggle with anxiety, depression, and many other mental health issues (who doesn’t?)

I’ve encountered former drug addicts, alcoholics, survivors of trauma/abuse, etc. during ultramarathons. Is this surprising? No, not at all. Because guess what? Extreme people do extreme things. Scars have stories. That being said, I’ve never met a more accepting group. These people are very much ok with getting outside their comfort zones & being their authentic selves. They’ve helped me realize that fueling my body makes me faster, stronger, and happier.

I no longer count calories, and my VO2 Max is at an all time high. Coincidence? I think not. It may not make sense to the general public, but running ultramarathons makes us more happy and peaceful not only the on the trail, but in our daily lives as well. This endurance sport has a positive ripple effect like nothing else I’ve found. And I think that’s a beautiful thing.

Favorite distance: 50k

Do you have any running/walking advice you'd like to offer?: Find a training partner or two that is near your pace and is accountable. Having someone else along for the training journey- especially those long runs- makes it so much more tolerable. (Dare I say… enjoyable?)

Why do you like running River City Races events?: I love seeing how RCR events have become an annual tradition in the Louisville running community. It often feels like a big celebration at the finish line!

Anything else you'd like to share?: I fell in love with yoga as my go to for cross training. I am injury free, recover faster, and it gave a boost to my mental health as well.

I’m on the staff of Yoga6, a new hot yoga franchise opening several locations in Louisville this Spring.

Coming soon to Louisville

Each studio is a locally owned and operated franchise location. We offer 6 different class types from hot and powerful to slow and mindful. We also offer beginner classes and sculpt classes. Our teachers have been trained in the YogaSix methodology to provide a consistent but creative experience for each class type every time. They teach in a way that is easy for everyone to follow and understand. Our expert staff will help you find the right class to help you achieve your goals.

Click here for local locations coming soon.