Meet Stephanie our KDF Marathon Ambassador

Stephanie Fish Derby City Run ClubWhat does it mean to you to be a Race Ambassador?
It is an honor to be chosen as a Race Ambassador to not only represent KDF, but to also represent the City of Louisville! I moved here just 4 years ago, and have grown to love the area, the people, and the charm. I also started distance running when I moved to Louisville because the KDF mini looked like a feasible challenge. I love that I can talk with potential racers about how this was my first half marathon, and now I’m a Race Ambassador! Everything comes full circle in this world!

If someone has not participated in the Kentucky Derby Festival Marathon/miniMarathon, what advice would you give them?You are stronger than you think! There will be good run days and bad run days, but it all adds up to 13.1 or 26.2 in the end. Whether you are in peak physical condition, or just getting off the couch…run, jog, walk, or skip your way to the finish line! And don’t forget to take in the scenic route along the way!

What songs are on your workout playlist?
Weird answer…. None! I run without any music! I have an “internal beat” with my breathing and my thoughts, which keeps me on pace.

Credit: Derby Festival Marathon

derbyfestivalmarathon.com/race-ambassador/

September Event Updates

October 16, 2015 7:00PM
Pumpkin Race Helping benefit the Kentucky Humane Society
It’s the Great Pumpkin Charlie Brown! No, not really. But it is the Great Flood Brewing Company! Do you have a costume you want to show off before Halloween? Can you run in it? it doesn’t matter! Join us in your costume of choice for a fun timed run (details coming soon). Then stay for a delicious brew at Great Flood!
Winning teams will receive prizes…. and there will be a costume contest!

Ready to register? Sign Up Here.

October 22-24, 2015
Ragnar Relay Tennessee
A team from Derby City Run Club will be running from Chattanooga-Nashville in this 12 person team relay! We would like to extend a big thank you to Tin Roof for your sponsorship!

November 19, 2015
Run Free – The True Story of Caballo Blanco
Derby City Run Club and Drifter events is prod to sponsor Run Free – The True Story of Caballo Blanco. It will premiere in Louisville, KY, on Thursday, November 19 at 7 p.m. at the Village 8 Theaters, located at 4014 Dutchmans Lane in Louisville. The feature-length documentary is about ultra-running legend Micah True. Better known as Caballo Blanco – the White Horse – True, was the focal character of Christopher McDougall’s 2009 best-selling book “Born to Run: A Hidden Tribe, Superathletes and the Greatest Race the World Has Never Seen” about the Tarahumara Indians of northern Mexico. The one-night-only event is co-sponsored by the Derby City Run Club and Drifter Events. Tickets are $12 in advance at www.imathlete.com/events/runfree or $15 at the door the night of the show.

March Member Spotlight 2015

Our featured member this month shares his story about how he weighed 250lbs and through running was able to drop his weight, get healthier and become one of our best runners. Most of you would never know the lean guy with the addictive midwestern personality, used running to change his life. Thank you Nathan for being gracious enough to share your story and hopefully this will inspire others to do the same.

My running came purely from a desire to lose weight for a long time.  When I started I was over 250 pounds and I was miserable about it.  One day when I had just gotten homeNathan Muleski from work I was feeling very down on myself because of my weight and diet. I saw a man who was even larger than I was running on the bike path that went by my house.  He was struggling through every step, but he had determination in his eyes.  I could tell he was set on changing his life and I thought to myself “I can do that!”  I got back in my car and went to a shoe store and bought a pair of shoes and went for my first run that night.  When I got home I was covered in sweat but I felt amazing!  It was the feeling of finally taking control.  I continued running every single day for the next few months.  Seeing some changes motivated me to change my diet as well, which led to even more weight lose.  After three months I had lost 20 pounds and was feeling great about myself.  Running then became more than just a way to lose weigh, it became lifestyle.  I signed up for my first 5k at the end of the Summer and when I crossed that finish line I knew I was going to be a runner for life.  My only regret is that I didn’t start sooner!

When did you begin running and why?
  • I started running in the Spring of 2011 years ago to lose weight.  My first run/jog/walk was 2 miles and I couldn’t run more than a quarter mile without walking and I was dying at the end of it.  It took me that entire Summer to be able to run a 5k.

Greatest Running Accomplishment and future goals?

  • I won a local 5K last summer.  It was un-timed and there was only about 30 people in the race but it was such a great feeling!  My ultimate long term goal is to run the Hardrock 100, a hundred mile ultramarathon in Colorado known as being one of the toughest races in the World.
Favorite Place in Louisville to go for a Run/Walk
  • Toss up between Siltstone Trail in JMF and Cherokee Park and the surrounding area (that hill on Alta Vista is a real killer!)

How did you find out about DCRR and when did you join?

  • I found the club through Meetup.com when I first moved to Louisville in September.  I’m generally a shy guy so it took me a few weeks to work up the nerve to go but I was hooked after my first run!

What are you training for right now?

  • My first marathon!  I’m running the Derby Marathon next month.

What race day traditions do you have?

  • Honestly I don’t have any!  I try to get plenty of sleep and wake up at least 3 hours before the race starts so I can consume as much coffee as physically possible and take care of business (if ya know what I mean).

Favorite shoe and/or gear to run with?

  • There is no better feeling than putting on a brand new pair of merino wool running socks.  I call it New Sock Day and I usually celebrate with hill repeats.  I’m petitioning for it to be a national holiday.
 
Any running tips for beginning/experienced runners?
  • Just get out and do it!   I didn’t learn anything about form, stretching, speed work, pronation, heel to toe drop, etc until I had been running for over a year.  Just like anything worth doing, starting out is the hardest part.  You won’t be very fast or have much endurance and you’ll get discouraged sometimes, but just keep lacing those shoes up and pounding the pavement!  For me it helped to keep a running log.  It was great motivation (nothing worse then a red X through a planned run) and it allowed me to track my progress which kept me going even when I felt like I wasn’t improving.

February 2015 Member Spotlight

This month we spotlight one of our long time member Jill Hauswald. She shares with us about an injury that sidelined her from running and about her personal career as a runner.

Derby City Run Club member Jill Hauswald at the Big Hit Half Marathon

Derby City Run Club member Jill Hauswald at the Big Hit Half Marathon

When did you begin running and why? I started running the summer of 2012. I was tired of the elliptical machine, so I switched to the treadmill and very slowly increased the speed! (I still have a fear of flying off the back of a treadmill. If it ever happens, I hope someone is around to laugh!)

What is your greatest running accomplishment? Completing the Big Hit Half Marathon in October 2013.

What are you training for right now? I have started my goal of running a 10k in every state – yay, 1 down, 49 to go! – and I have a few 10ks coming up in the next few months, so I’m training to get and stay in shape for those.

Favorite Place in Louisville to go for a Run/Walk: I love running at the Waterfront, across the Big 4 Bridge and around the marina.

How did you find out about DCRR and when did you join? Until I joined DCRC, I had always run alone. I wanted to try to get faster, so I thought running with people faster than me (which is pretty much everyone) would help. I first went to DCRC in November of 2013 after finding them on the Meetup website.

What race day traditions do you have? I don’t have any race day traditions, but I did buy into the pre-race carb loading hype. For races in Louisville, I’ll be at Rocky’s the night before!

Favorite shoe and/or gear to run with? I have always run in Saucony shoes.

Any running tips for beginning/experienced runners? Join DCRC. Lots of great people to run and have a beer with afterwards – what’s not to like?!

Do you run for someone special (friends,family), a cause, because of a big change in life? Not really, but I do make sure the races I sign up for have at least a portion of the proceeds going to charity. I like to know I’m not just paying for a “free t-shirt” on someone else’s designated course.

I know you went through an injury not too long ago. How did you get hurt? What was it like missing running? How did you rehab? Last winter, with so much snow and ice, I started rowing more to cross-train since I wasn’t able to run much outside. One particular week I had rowed almost 40,000 meters, and my legs were pretty tired. However, I went out and tried to clean the snow and ice off the driveway. The blunt force impact of kicking the shovel to break the ice on my already weak legs caused the initial injury. Continuing to run for the next 7 weeks before finally being diagnosed made the situation worse. In April, I was diagnosed with a stress reaction in my left hip, which means it was not quite broken, but was about to break. I was on crutches, non-weight bearing, for 6 weeks. Since I’ve never been an athlete, I’d never gone through anything like this before. I realized during that time how much I had relied on running as a stress reliever. Those were the longest 6 weeks! I didn’t really do much rehab, which is probably why I’ve had a few setbacks since, but after 4 weeks of physical therapy over the holidays, I’m stronger than I have been since I got injured, and I’m slowly building back endurance and mileage. Hopefully, I’ll start getting faster too.

January 2015 Member Spotlight

I know we’re late posting the January member spotlight but it’s finally here. This month we feature Vergial Parker. Anyone who has said hello to this gentleman knows how much energy and encouragement he brings to our group. Read below to get to know a little more about Vergial and his running career.

Derby City Run Club January Spotlight

Derby City Run Club January Spotlight

When did you begin running and why?  I began running about 3 years ago after moving to Louisville.  My best friend from Texas invited me to go and watch her and some other friends run in the Chicago Marathon.  After, being around all the Marathoners, I felt like it was something I could do.

What is your greatest running accomplishment?  My greatest running accomplishment would be….  Being able to overcoming the restrictions from my having asthma.  I always had a fear of falling out with an asthma attack.  Also, that great sense of pushing myself beyond limits.

Favorite Place in Louisville to go for a Run/Walk:  Bardstown road and Floyds Fork park.

How did you find out about DCRR and when did you join?  My best friend sent me a text with the Meet-up group link.

What are you training for right now?  Currently, I am training for the Hot Chocolate 15k in Nashville.

What race day traditions do you have?  I usually get up and drink a full glass of water and then eat a light breakfast with oatmeal and my coffee.  Got to have coffee for that early morning JOLT.  I always  say a prayer for strength and to not “break a leg”

Do you have favorite shoes and/or gear to run with?  Asics are my favorite at the moment.  They are comfortable, especially since I am a severe over pronator. I just started using the calf sleeves and they have become a favorite as well.

Any running tips for beginning/experienced runners?  Always remember to start out SLOW.  It’s not the derby, so no need to sprint out the gate.  Also be sure to control your breathing and stay hydrated.  I have also found that taking 2 aspirin at about mile 8 has been a huge help.

Do you run for someone special (friends,family), a cause, because of a big change in life? If so what?  I actually do not run for any specific cause.  I run because it helps we to relieve stress.  I do look forward to running the Boston one year and to raise money for Breast Cancer awareness for my mother.

December 2014 Member Spotlight

Andrew Pictured Center

“Andrew Pictured Center”

This month we caught up with Andrew Knight and he shares running tips and how he got into running.

When did you begin running and why?

When I was 12 my father and I went on a camping trip and a bear came charging into our campsite during the night. That’s when I started running. When I outran the bear I realized I had a knack for running. Just kidding. I started running in 8th grade for the cross country team. I honestly don’t remember why I joined, I think because several of my friends were joining the team.

Greatest Running Accomplishment

Running a marathon after swimming 2.4 miles and biking 112.

What is your favorite place in Louisville to Run/Walk?

Probably Cherokee or Waterfront Park

How did you find out about DCRR and when did you join?

I joined in the spring of this year (2014), happened to see it on Meetup.com.

What are you training for right now?

Nothing in particular, I have a few races that I do annually in the spring and fall. Just trying to maintain my current fitness level.

What race day traditions do you have?

The one thing I do religiously for race day is eat the same breakfast. For me that always consists of a concoction of plain oatmeal, honey, cinnamon, a pinch of ginger and a very small portion of either blueberries or raisins. Then a piece of fruit like an apple, orange, or kiwi and a large glass of water.

Favorite shoe and/or gear to run with?

The absolute best running shoes that I’ve found for me are the Saucony Kinvara or the Saucony Virrata. Both are super lightweight, very comfortable, and have a minimal/zero heel to toe drop.

Any running tips for beginning/experienced runners?

I would encourage beginner runners to stay positive. Don’t get caught up with minute mile times and focus on having fun. You will have good days and bad days, but just keep running and the good ones will far outweigh the bad ones. For more experienced runners I’d really suggest focusing on running form. Try to avoid a heel strike (save those knees!), keep your feet landing directly below you (vs in front), keep a quick cadence (close to 180 foot strikes per minute), keep your core tight and engaged, and slightly lean forward from the ankles (not the waist).

November 2014 Member Spotlight

We’re introducing something new to our website, a monthly member spotlight that will feature one of our great DCRC runners. First up: Stephanie Fish!

We caught up with Stephanie and asked her to share a little about herself and running.

Stephanie Fish Derby City Run Club

When did you begin running and why?– I started running in high school on the track team. I’m not very athletic, so track seemed like the best option to play a H.S. sport. Then I continued to run through college up until now. It is a nice stress reliever and you can challenge yourself in different ways- hills, sprints, distance.  

Greatest Running Accomplishment– I have completed a few half marathons, but I was training for a full marathon in early 2014. Unfortunately, I had a knee injury during my 20 mile training run, a few weeks before the marathon. However, 20 miles is the farthest I have ever ran in my life, so I know I can do a full marathon if I just train properly! 

Favorite Place in Louisville to go for a Run/Walk– Cherokee Park and the Big Four Bridge.

How did you find out about DCRC and when did you join?– I found DCRC on Meetup.com and have been a member since Day 1 in September 2013!

What are you training for right now?– I am currently on a running hiatus, except for DCRC. I just finished the Bourbon Chase in October, and will begin training in January for the Flying Pig Half Marathon (April ’15) and the Monumental Full Marathon (Nov ’15).

What race day traditions do you have?– The morning of a race, I have to have coffee, cereal, and a banana. And, like most runners, I need that pre-race poop! 🙂

Favorite shoe and/or gear to run with?– I am not super picky about the clothing or shoes I wear. As long as it is comfortable, I’m good to go. If I am out for a super long run, I always have my water belt and a baby food pouch!

To Run or Not to Run?

Hi Runners!

DCRC - Flu Season

A doctor once told me, “Runners are problem children.” Usually, we wear that label with pride, knowing we will run through sleep deprivation, cold weather, rain, heat, snow, stress, and sickness. But how sick is too sick to run, and where do you draw the line?

Runners seem to live by a creed that’s stricter than the postman’s: “Neither rain, nor snow, nor sniffle, nor fever shall keep me from my training schedule.” And in the flu season between Valentine’s Day and St. Patrick’s Day, many of us are sidelined by various symptoms of flu. The “neck rule” provides a helpful guideline for when to run and when to rest: Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don’t pose a risk to runners continuing workouts.

But, doctors say, you still walk — or run — a fine line. Take extra caution when training with anything worse than a minor cold because it can escalate into more serious conditions affecting the lower respiratory tract and lungs. Even without the presence of a fever, some sinus infections, when stressed by exercise, can lead to pneumonia. Unfortunately, winter weather increases risk of sickness because dry air encourages irritation of the nasal and throat passages.

Long story short, use your judgment but err on the side of caution. At DCRC, we believe you should run happy, and that means being happy: happy enough to drink a beer after your run so you can come back next week.

Run happy,

DCRC

An Ode to Running

Hey Runners,

Now that we are into February, it’s probably well-agreed-upon that — along with the rest of the country — our love affair with winter is waning. (I’m not completely convinced Valentine’s Day wasn’t strategically placed in February for this reason.) Thanks to everyone who came out on Wednesday to spread the love and exchange homemade valentines at the Sports & Social Club!

DCRC-Valentine-RunHeading into the weekend, we are pretty excited to drink wine, bake with wine, eat red velvet cupcakes, and of course run some more. See you next week!

P.S. In case you haven’t heard, some of our friends created an app called LouisvilleLove for iPhone. Go check it out!

 

Run Happy,

DCRC

Running Cold

Hi runners!

Last week, we blogged about how to keep your motivation to run in the cold winter temperatures. It seems like our Wednesdays have been the coldest day of the week – every week – so far, but this week we were nearly around 30 degrees during the run! Can someone say “heatwave?”

Derby City Run Club - Winter 2014

Don’t be that guy.

Anyhow, let’s say you found your motivation to run in the winter has returned and you’re coming to Wednesday run club every week (nice to meet you!). What do you wear to stay warm while running, and how do you run safely in the winter?

1. Think like an onion. That means LAYERS, not tears. Wear a tight, sweat-wicking layer near your skin and a wind-resistant, water-resistant layer on the outside. Wear more than one layer so if you start to sweat, you can peel the outer layers off.

2. Protect your face and phalanges. Wrap a scarf around your face; invest in some wool socks and wear a couple pair of gloves if needed. Unfortunately, some of us will have cold hands and feet regardless, but they should be warming up at least 2 miles into your run.

3. Drink water. Just because you’re not sweating like it’s summer doesn’t mean you should neglect staying hydrated.

4. Drag your feet. OK, maybe don’t drag them, but shorten your stride to keep your center of gravity close to the ground. If you’re running in ice and snow, find fresh snow pockets to run in. Even though it feels like you’re slogging through sand, you’ll have more traction than if you run on packed, icy snow. Bonus: You’ll build more endurance!

5. Warm up after your cool down. When your run is complete, try not to stick around outside in your cold sweaty clothes. Take a warm shower, thaw out, and put on some soft, comfy layers. Drink a hot cocoa. You earned it.

Run happy!

– DCRC