There's a powerful truth about running that rarely gets discussed: getting older doesn't mean getting slower – it means leveling up differently. As our bodies change, we unlock new capabilities that can make running even more rewarding in our 40s, 50s, 60s, and beyond.
Coach Christine, your "fairy run mother," breaks down exactly what changes with age (like that 1% VO2 max decline annually after 30) and what actually improves (hello, mental grit and endurance capacity!). She presents ten game-changing practices for older runners, from prioritizing strength training to hydrating smarter as our thirst response dulls. For female athletes navigating perimenopause and menopause, she offers specific strategies to work with hormonal fluctuations rather than fighting against them.
The episode features Dennise, a remarkable two-time cancer survivor returning to the Chicago Marathon twenty years after her first attempt. Her goal? Completing all six World Marathon Majors – a challenge she embraced after beating cancer twice.
"Why can't I have the six stars?" she asks, perfectly capturing the "why not" attitude that makes running in our later years so powerful. Dennise shares how her 83-year-old father still runs daily and how he inspired her journey, and she shares her creative fundraising effort of making marathon-themed gnomes for charity. Get yours here!
Whether you're already in your "wisdom runner" years or approaching them, this episode reframes aging as an opportunity rather than an obstacle. As Coach Christine reminds us, "You're not slowing down, you're evolving," and extraordinary has no expiration date. Ready to discover running's secret power that only comes with age? Your next breakthrough awaits.
Have questions or want to chat? Send me a text!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello friend, welcome back to another episode of
Extraordinary Strides, thepodcast where we highlight
everyday athletes doingextraordinary things and we
break down some science,strategy and a little sparkle to
help you strive toward the nextbig finish line.
I'm Coach Christine, your fairyrun mother and RRCA certified
run coach, and today, my friend,we're going to talk quite a bit
(00:21):
about how running changes as weget older and how that's not a
bad thing.
In fact, I think running as weget older unlocks a whole new
kind of power.
So, whether you're in yourforties, fifties, sixties and
beyond, this one's for you.
We're diving into what changes,what stays the same and how to
keep running strong, smart andjoyfully through all of life's
(00:44):
seasons.
And for the record, we got alittle superhero alert today.
I'm so excited to welcome oneof our own Extraordinary League
Truly Superheroes.
It's our membership communityfilled with one-on-one coached
athletes and group members whoare constantly showing up,
soaring beyond limits andchasing their big, audacious
goals.
And today we're talking withthe incredible Denise, who's
(01:08):
back to running after navigatinga challenging season in life,
and I can't wait for you to hearhow she's rewriting her story
with strength, grace and gritand a little fun gnomes here Not
sure what I'm talking about.
Stay tuned, you will.
So if you're out for a walktoday or tackling a long run,
just soaking in some of thesereally good vibes, I want you to
(01:29):
know, my friend, that thisepisode is your invitation to
keep showing up, no matter yourage, and to remember that
extraordinary has no expirationdate.
So let's dive right on in.
So first we need to dispel themyth that getting older
automatically means that we slowdown.
I'm going to say that it's ouropportunity to level up just a
little differently.
Sure, maybe our knees might geta little creakier or our
(01:53):
recovery may take a littlelonger, but you have officially
graduated from the newbie crowdand that doesn't mean the finish
line stops calling your name orthose PRs for the record.
So we're going to talk a littlebit about what actually changes
with age.
So a couple of things doactually change.
Our VO2 max declines about 1%per year after age 30.
(02:15):
But the positive thing is aregular endurance training, just
like I hope you're doing righthere and now, slows that loss
dramatically.
It's like the fountain of youth.
Running is Now.
Another thing that changes, orpotentially changes, with age is
our muscle mass decreases,especially the fast twitch
fibers, which are important forspeed and power.
(02:37):
However, again, we also knowthat recovery time increases due
to reduced hormone production.
Especially for us femaleathletes, estrogen and growth
hormones do tend to decline andanother notable shift as we get
older is that there are hormonalshifts like perimenopause and
menopause impact bodytemperature regulation, sleep,
(02:59):
metabolism and musclepreservation.
However, you can still trainhard.
You just got to reallyprioritize training smart.
So I feel that older womenrunners are actually the secret
superheroes.
I said it right here and nowI'm going on record Female
athletes that keep showing upthrough paramenopause, menopause
and beyond again, totallysuperheroes is what I'm talking
(03:21):
about.
And here's why.
Well, we know that estrogen hasprotective effect on muscle and
bone and once it declines, ourbody has to adapt.
So it's almost like our ownversion of, like radioactive
awesome superhero powers,because as long as we
intentionally strengthen ourbones and muscles, we can combat
that decline of our hormonesand the impact it makes on our
(03:44):
muscles and bones.
And, of course, whilepost-menopausal women are at
higher risk for low iron andpoor sleep, both which may
impact performance and recovery,it is also an opportunity to
kind of look at our habits andwhat we can change to help us.
And positive note maybe wedon't need as much sleep.
There's a possibility with thattoo, or looking at different
(04:04):
ways to get in the rest that weneed.
And the good news women oftengain endurance with age.
That's right.
You heard me talk about thosefast twitch fibers and maybe
declining a little bit as we getolder.
But women can go the distance,especially in long distance
events.
So the ultra world, you'll seeit's full of women over 45 that
(04:27):
are crushing the game.
So you're not weaker, you'rejust playing a different game,
my friend, and you have moremental grit than ever before.
So these are the top 10 bestpractices for runners in their
forties, fifties, sixties andbeyond.
So let's dive into the habits,the training tweaks we need to
make and the mindset shifts thathelp older runners keep
(04:50):
crushing miles and makingmemories and, of course, getting
those incredible finish linesand medals.
Well, first and foremost, youneed to prioritize strength
training.
Like it is a coveted race entryinto, I don't know, london
Marathon Because as we age, wedo lose 3% to 8% of our muscle
(05:11):
mass per decade, even more after60.
So the fix is simple we justhave to prioritize that strength
training.
Two to three times per week.
You're going to want to focuson especially female athletes.
You're going to want to focuson especially female athletes.
You're going to want to focuson compound movements, power
moves like deadlifts, squats,lunges and step-ups.
For all of my athletes that arehating those split squats, I'm
(05:32):
telling you they're good for you.
I'm pointing at you.
You know who I'm talking to.
Glute hamstring and corestrength should always be
focused on as well, and liftingheavier with good form to
support those bone density andmetabolism.
So think of it this way strongmuscles equals faster running,
fewer injuries and betterhormone balance.
(05:55):
Okay, the next thing on our listis to double down on recovery.
That's right.
Older bodies need more time torebuild and that is not a flaw.
It's just how the repair systemchanges.
So, best practices add in restdays strategically.
If you're running every day oryou're doing some of those mile
streaks or activity streaks,take into consideration.
(06:17):
We do need rest days Also.
Active recovery like yoga,walking, mobility work.
These are vital, my friend.
Now the next one on the doublingdown of recovery is that we
need to prioritize seven to ninehours of quality sleep.
Okay, I know, I said it'sharder to sleep as certain
hormones decline as we get older.
So don't necessarily look at itas I have to have nine full
(06:41):
hours and I'm gonna go to bed at8 pm and get up nine, nine
hours later.
You could always prioritize andadd in a really good quality
nap, especially when you're in ahigher peak of your training.
But the most important is notto skip those warmups and cool
downs and let's not skip ourpost-run fuel.
(07:01):
I want to remind you recoveryisn't lazy.
It's literally what lets youkeep showing up.
So please, please, double downon your recovery.
I've already touched on it alittle bit.
We're going to talk a bit morehow.
Number three is we have to fuelwith more intention, especially
protein.
All my female athletes, pleaseget in more protein and carbs.
(07:24):
Muscle maintenance, hormoneregulation, energy management
all hinge on quality nutrition.
And, of course, there'sgorgeous fats too.
So protein, aiming for 1.2 to 2grams of kilogram of body
weight per day.
Spread it throughout your day.
Carbs, your best friend forendurance and hormone health, of
(07:44):
course, because you know nobodywants to be grumpy.
And fats, including those omegathrees, for joint health and to
help reduce inflammation.
Please do not under eat, pleasedo not under fuel your runs.
You're not 22.
It's not quite as easy for yourbody to just take in one meal a
day and then feel like youcould go for days with it.
(08:05):
Please, please, please.
It's very imperative that youreally do figure out in dialing
your nutrition.
Now, the next thing that we'regoing to talk about is how it is
and I think this one's a littleeasier to do.
As we get older, listening toour body, learning it has a new
language, or it's maybe not awhole new language, but a new
dialect.
So when our bodies send us newsignals like little aches or
(08:30):
longer soreness or suddenfatigue, let's pay attention to
how our energy levels shiftduring the month, how hard
workouts may affect or impactour sleep and our heart rate
variability.
If you're tracking your data,stress all of these things,
please do take a little bit moretime.
Maybe this is a great time toadd in a meditative practice, a
(08:51):
breath work practice, becauseyour body isn't betraying you.
It's just speaking a slightlydifferent dialect now, and we
want you to get that duolingofor your body and get that
translation going, my friend.
Okay, we're to hydrate smarteras we get older.
With age, our thirst responsedulls.
I promise this is not all bad,right, but okay.
(09:13):
So our thirst response dullsand hormonal shifts increase our
dehydration risk.
So the best practice is just toget into that habit of
hydrating throughout the day,not just around your workouts,
adding in electrolytes,especially in warmer and humid
weather, and, of course,monitoring your urine color,
depending on where you're at,and talk to your doctor about it
(09:34):
.
But if you're not on anymedications that should cause
any changes in your urine color,you're going to aim for a pale
yellow.
If it's clear, you probablyneed to pull back on that
hydration or add in someelectrolytes.
And if it's darker, you know,maybe it's time to put down the
coffee, not forever, but justadd in a glass of water.
Hydrated runners, no matterwhat their age, are happier,
(09:57):
faster and less likely to crampup mid-race.
Now, this one's going to be atough one.
I know it is.
We love running.
That's why you're listeningright now.
Right, it just puts a littleextra pep in our step like
nothing else does.
But you're going to need tocross train, my friend.
You want to stay in the gamelonger?
Well, you're going to need toincorporate cycling and swimming
(10:18):
Low impact, steady state likewalking is phenomenal or
elliptical sessions to buildthat aerobic capacity with less
joint stress and bonus.
Cross training keeps movementjoyful and sustainable and it
lets you run for decades.
Now this is a really importantone.
We're going to update our goals.
They are allowed to evolve.
(10:40):
Performance goals are awesome,but so are process goals,
longevity goals and feel good inmy skin goals.
So ask yourself, what doessuccess look like now?
Is it finishing strong?
Is it feeling joyful?
Is it staying injury free?
Do I want to inspire others,including the younger version of
(11:01):
myself?
Or maybe, as we get older, wecould always look at that
positive.
Those Boston qualifying timesget a little bit, a little bit
more lenient, a little bit moreroom to maybe snag that BQ.
So shifting a goalpost doesn'tmean that you've lost your edge.
It means you've gainedperspective on what's important,
to where you are right, hereand now.
(11:23):
Now for my female athletes, Iwant you to work with your
hormonal cycle, not against it.
For women in perimenopause ormenopause, you're gonna track
your symptoms and energy overyour cycle.
Yes, you still have rhythms,even post period.
Of course I've mentionedstrength training is gonna help
to stabilize those hormonalfluctuations and you're gonna
want to prioritize sleep hygiene, cool room, magnesium, screen
(11:49):
limits.
There's a lot of great littlepractices to implement and also
spending a little bit of extratime.
Knowledge is power.
Don't guess.
Track, observe, be morescientific about it.
Adapt what you need as youlisten to that dialect that your
body's speaking to you.
Now, okay, number nine's gonnamaybe surprise you.
(12:13):
Embrace speed work, but do itwisely.
Speed still belongs in yourprogram.
It just needs a smarterplacement and maybe more warmup.
It might need more recovery inbetween, but you could add
strides in to stay sharp.
You keep your tempo andinterval work, but again with
more recovery and always warm upthoroughly.
(12:34):
I'm going to suggest at least15 minutes before going out for
those speed sessions.
Your fast twitch fibers do notvanish.
They just need a little bitmore TLC, a little bit more
convincing to show up.
And then, last but not least,build a support system.
You deserve a team.
Running through life seasons isbetter with community.
(12:56):
I'm not going to kid you.
I reached out to a couple ofgal pals a couple of days ago
and I said I don't care if werun fast, if we run slow, if we
walk with jogging pickups.
I just need some soul sistertime.
You know the gals that lace upand you can chit chat for miles
and miles.
So find your people, be itonline or in person, and this
(13:19):
group should understand thejuggling act of where you're at,
of life's changes, and maybethey might be fluent in the new
dialect that we're all going tobe speaking.
So definitely, lace up anddon't go it alone.
Whether you need a little bitof extra encouragement from a
fairy run mother, hello, hi, I'mhere for you.
(13:41):
A group like the ExtraordinaryLeague or you're looking for
your ride or die?
Best running friend, don't doit alone.
We've got tons of people thatreally want to keep you
supported and motivated.
So, in closing, you're notslowing down, 're evolving,
(14:03):
you're leveling up.
Running in our running in ourolder years is all about working
with our body, not against it.
It's about embracing the wisdomthat we've earned, respecting
the changes that you'veexperienced and building a new
kind of resilience.
The younger runners haven'teven met yet, so you don't have
to prove anything to anyone.
(14:24):
You just have to keep showingup for your goals, your joy,
your health and that inner voicethat says, hey, I'm still in
this.
Because, as we know,extraordinary isn't limited by
age.
It just gets better with time.
So we've talked all about thoseextraordinary people.
Well, I can't wait to introduceyou to my next guest, because I
(14:46):
have with me here somebody whoembodies everything about joy
and movement and gratitude forour bodies and what they can do.
Because Denise is lacing uponce again for the marathon
distance, and not just any race,my friend.
She's tackling Chicago Marathon.
Now get this.
The last time she ran inChicago was all the way back in
2002.
And now, more than two decadeslater, she's back Stronger, more
(15:09):
purpose-driven and with a bigold, audacious goal completing
the world marathon majors.
And this story is incredible.
But what makes this return evenmore meaningful is why she's
running.
Denise is fundraising for theOur Lady of the Angels charity,
(15:31):
a cause that's extremely closeto her heart, and she's bringing
her own special brand of charmand cheer to the process by
creating gnome, sweet gnomesthat are marathon themed, in
exchange for donations.
I mean, can we get a round ofapplause for that creativity and
that connection back to ourrunning?
So, my friend, you're going towant to hear this.
But, more importantly, welcomeDenise.
I'm so excited to have you herewith us today.
Speaker 2 (15:52):
Hi, thank you for having me.
I'm so excited.
Speaker 1 (15:56):
I can't wait to get into this conversation because
when we first started talkingabout your like home gnomes,
sweet gnomes, I should say Ithought, man, I would love it if
you would come and join me onthe podcast, because there's so
much.
I want to learn more about yourstory.
I already know and I'mimpressed by so much of your
story.
But let's get started, myfriend, because I want to take
(16:17):
it back, if I'm correct, to 2002.
You're standing at the startingline of the Chicago Marathon.
Can you paint that picture forus?
Who was Denise back then?
Speaker 2 (16:27):
Oh, Denise was a young, young girl who didn't was
taking everything in becauseit's so.
These majors are just so fun.
There's so many people, even in2002, which it's been so many
years.
But I can still feel it.
I can still remember the energy, the push.
(16:49):
I literally I cannot tell youthe first three miles just went
by a blur the whole.
It just felt like I was beingpushed by the entire crowd.
It was just, it was great and Iwas naive.
I was training, but I didn't.
I didn't feel as prepared asI'm hoping to be this time
(17:09):
around.
Speaker 1 (17:11):
Well, you've already laid down a really good base and
we haven't even gotten startedon marathon training, so I feel
like your training, definitelywhat lies ahead is going to be a
fantastic summer.
But can I ask, before we touchmore on what's happened since
then, what were your goals, oryour mindset, maybe?
What did your life look like?
Can you give us a glimpse ofwhat your life looked like back
then?
Speaker 2 (17:30):
Yeah, I had just recently gotten married, I had
just started my career, soeverything was new.
And so for then, for me, I waslike, okay, I'm going to run a
marathon.
I had my first marathon I hadrun was the Jacksonville
marathon, and I loved it and Isaid, okay, I'm going to run a
marathon.
I had my first marathon I hadrun was the Jacksonville
marathon, and I loved it and Isaid, okay, I'm going to do
Chicago.
(17:50):
My best friend lives there,let's go.
And my husband was on board and, sure enough, we went there.
So I was full of excitementthat at that time I truly was
just full of excitement, full ofjoy, enjoying all the life and
just wanted to, to just take itall in.
Speaker 1 (18:07):
I love it.
I think since then Jacksonvillehas been.
I believe it's been rebrandedas the Donna marathon, or it's
been absorbed, or maybe it's acompletely different race at
this point.
Speaker 2 (18:15):
I think so.
I'm not sure if it's beenabsorbed, but back then I I do
remember I was one of the lastones then to finish it when I
did.
But, um, I finished and I gotmy medal and, you know, fell
more in love with marathonrunning from then.
Speaker 1 (18:33):
That's what I love about marathons is that it
doesn't matter what time youfinish it in, you finished it.
That's accomplishment that youcan take with you for the rest
of your life.
Nobody can take that away, butthat does bring us to today.
It's nearly well, a couple ofdecades later, and you're
heading back to Chicago tacklingthe same race.
A lot has changed since then.
(18:53):
Can you tell us a little bitabout what life has looked like
for you since then?
How has your relationship withrunning evolved since then?
Speaker 2 (19:02):
Sure sure I am a cancer survivor two times.
Sure sure I am a cancersurvivor two times.
So I ended up having through thetreatments you know, I had to
put running on the backside anddo other types of stuff to keep
active and healthy.
So I decided to do Chicagobecause for me that's where it
(19:22):
all really started my love backinto marathon training.
So I said I'm going to go backand I'm going to start with
Chicago and I'm going tocelebrate that I've gone through
the cancer, I'm here and I'mready to take it on.
So that's really why I'm backand what I'm doing with it.
Speaker 1 (19:43):
So oh, wow, that's incredible.
So quite a bit has changed, Iwould say at this point, but it
sounds like still that vibrantyoung spirit that's excited and
passionate has not changed atall since when you first towed
up that start line.
Speaker 2 (20:01):
I tend to think that I love life and, especially
after you've been through somechallenges, you just embrace it
even more.
And yes, I'm trying to keepyoung as well, so I do hope to
have the same spirit and havethe same feelings that I did
when I first ran it.
So life has changed.
(20:21):
I'm quite older now and havedifferent body aches and changed
different paces and stuff likethat.
But it's all great.
It's all everything you want tojust achieve and keep pushing
forward.
Speaker 1 (20:34):
Right.
So I'm hearing there's a kindof a new zest, at least on life,
where there's a lot ofgratitude as you approach the
season of running.
Speaker 2 (20:43):
Absolutely.
There is a lot of gratitude.
I am thankful and every time Iput on my shoes and I go out I
do say I can do this, I get todo this.
It's not just I'm running, I getto run and I'm thankful for
that and I am very honored to beable to run a major marathon.
(21:04):
Not everybody can do that afterbeing away for some time, so I
also don't take that lightly,especially with that, and I
think that pushes me in thetraining to say, hey, I'm lucky.
Not everybody can do this.
Not everybody can get in eitherusing the charity or the
lottery Right.
Speaker 1 (21:24):
Right, I've said this before, but I'm going to
reiterate it again.
I mean, when it comes torunning, we joke that it's a
free sport, but that's hardlythe case, especially when you
decide to take on some of theseraces or the majors.
So there is so many aspects ofbeing fortunate fortunate to
have the gift of time to alittle dedicate to it, or to
make the time fortunate, to bein the right season of life and,
(21:51):
of course, to have that reallybeautiful capability of being
able to move our bodies throughthat space.
So that's incredible.
Which leads me to the fact thatyou've chosen to run for Our
Lady of Angels charity.
What does that mission mean toyou personally?
Can you let us know a littlebit more about it?
Speaker 2 (22:04):
Sure, our Ladies of the Angel is a Catholic mission
group and they are feeding thehungry in the poorest area of
Chicago, on the West Side, and Ihave been to the West Side, I
have seen the need there and Ijust feel called to help in any
(22:27):
way that I can.
So when I saw them on thecharity list, I said I have to
help you guys.
It's just, it's really to myheart.
I've always felt the need tohelp those that don't have as
much as I have and aren't ableto have what I have for numerous
reasons I have and aren't ableto have what I have for numerous
reasons.
So for me to be able to do alittle bit is great and I'm just
(22:50):
honored to be able to do that.
Speaker 1 (22:52):
Well, I think that's incredible.
It's definitely a beautifulmission.
I definitely think that it putsan extra pep in your step as
you train, definitely a lot moremeaning to your miles.
I can tell that this meansquite a bit to you.
It sounds like it kind ofconnects more to like your core
values, which is kind of why Ifeel that you've put so much
love and care into creatingthese adorable little gnomes.
(23:15):
But tell me, how did that cometo fruition?
Speaker 2 (23:18):
Well, I must admit, I love gnomes and I have a ton of
them, right.
So I was spending these moniesbuying them and my husband was
like really another one, can youmake it?
And I was like, ok, I'll try it.
And I did, I made them and I'vegiven them as gifts and I
thought what better way if I cando one for each of the
(23:39):
marathons, major marathons, howbetter way of a gift for
somebody to have.
And it brings me joy becausethey make me laugh.
They're cute, you know, andevery time you see them with a
little beard I get a chuckle.
So I thought why notincorporate it and see how I can
help fundraise for my run?
Speaker 1 (24:00):
They are quite adorable and it's truly a gnome
brainer for people to want tolike have their own little
special token.
And I feel like, because theyare smaller and compact, it
could almost be like a racetoken for you to carry with you
when you're out on the course,to kind of give you a little
extra bit of humor or a littlebit of inspiration, a little
extra bit of magic.
(24:21):
So again, friends, we're goingto have that link in episode
notes for you guys to find agnome that aligns with your
specific race.
And what if I'm just going toask you, denise, what if
somebody is saying hey, I seethat you have the majors, but
that's not my.
My runner in my life doesn't,isn't going to run the majors,
can you?
Will you take custom umdonation like donations for
(24:42):
custom orders, or are yousticking to the majors?
Speaker 2 (24:45):
No, absolutely.
Donations for custom orders.
Or are you sticking to themajors?
No, absolutely.
I even got I'm looking at therun Disney ones that are coming
up with Lady and the Tramp oh socute.
I'm like oh, they're so cute.
So I'm open to whatever.
I'm working on a Winnie thePooh one.
My friend asked for one.
So, whatever, I'm openabsolutely If I can find the
(25:07):
material.
Speaker 1 (25:12):
Okay, so I'm here and we're going to make it happen
one way or the other.
I've got to tell you, denise, Ido not need something else that
I have to like collect.
Yeah, they sound incredible.
I can't wait to um see all theones that you come up with.
That's definitely a whole lotof fun.
Now I want to talk to you alittle bit more about um.
(25:36):
Additionally, like you'rerunning because, again, that's
such a major part of why you'reeven doing this fundraiser what
do you generally in your pursuitof running, what do you
generally help Like?
What is your usual favoritedistance or your favorite kind
of?
Do you have a specific that youtend to target?
Speaker 2 (25:58):
I really like my distance.
That I really like it's a 10 Kdistance I love.
For me that is a good.
I consider it my base.
I like to run it.
I think, okay, I can do, I cando the 10k, that's, that's,
that's cool.
So that's kind of my favoritedistance to run for fun.
It would be the 10K.
Speaker 1 (26:18):
Okay, I gotcha, I got you.
It's a good distance.
I have to be honest, I'm alittle scarred from a 10K that I
did eons ago, that I needed fora proof of time and I remember
it being like I wanted to diethe entire 6.22 miles.
So it took me a long time tocome back to the 10K distance
and approach it in a way where Iactually can enjoy it now.
(26:39):
But it is.
It's a fabulous distance,there's no doubt about it.
I want to talk a little bitabout this bucket list of yours,
or this big goal of yours.
I call them big, audaciousgoals of tackling the World
Marathon majors.
It's not just a bucket listitem.
It's actually a truly boldcommitment, especially now more
than ever.
What drew you to that challengecommitment, especially now more
(27:00):
than ever?
What drew you to that challenge?
Does it have to do with being acancer survivor or is there a
specific aspect of the worldmarathon majors that really
calls you?
Speaker 2 (27:07):
I think it has to deal with the cancers.
Being a cancer survivor Say whynot do this?
It always for me, it always hadseemed like something I can't
do.
I couldn't reach it and I saidto myself listen, I beat cancer
twice.
Why can't I do these marathons?
Why can't I have the six stars?
(27:28):
So you just need to start.
Take one step in front of theother, one foot in front of the
other.
Okay, I love that.
Speaker 1 (27:37):
I love the why not.
I mean, one of the things thatwe talk a lot about in running
is to dig deep into your why,and that is incredibly important
, especially whether you getinto endurance distance.
But I think that there's also alot of beauty of why not or why
not me or it's.
The opportunities are there forus to tackle them and just to
try our very best towards them.
(27:59):
So I am also curious if there'sa specific marathon major that
you're most excited about.
I mean, I assume Chicago rightnow, but is there another
specific one that's calling toyou?
Speaker 2 (28:09):
London is because I want to run on the bridge and
see Big Ben.
I really that one is calling,calling me and see Big Ben.
Really that one is calling me.
I'm nervous about Tokyo, but Ilove the thought of London and
running on the bridge seeing BigBen.
Speaker 1 (28:31):
I just I'm looking forward to that.
London was a party for 26.2miles the entire time, like from
the minute you get, actuallyfrom the minute you touch down,
I feel like go to the expo.
It feels, because there is sucha charity base to it, I feel
like it's a race, that folks arereally there to think of the
bigger picture.
So people are really there forthe joy in the community.
And I got to tell you, runningover Tower Bridge is truly
(28:55):
spectacular and I can't, I can'twait for you to experience it.
I hope it makes you giggle asmuch as I do, or I did during it
, because when I ran it, I alsowas running with a pack or herd
I don't know what we would callthem of rhinos, and that was
just.
It was a fundraiser and theywere dressed as rhinos, so that
just made me giggle.
I mean full on suit, like I.
(29:16):
They probably had an extra 30pounds of costuming on them.
I have no idea how they did it,but giving them a lot of kudos
for it.
It is an incredible race.
Tell me more about Tokyo, causethis is one that a lot of folks
have concerns about, especially.
Um, generally, I feel like mostpeople's concerns about it is
that it's a very rule focusedsociety and they have very
(29:38):
strict course checkpoints.
Is that kind of what plays intoyour mind, or are there some
other concerns that you havewith Tokyo?
Speaker 2 (29:45):
Well, the first concern, of course, is the check
marks, right, that really doeskind of put a little stop in
your breath, like, okay, youknow what if I don't, what if I
don't make it.
And the other is we asmarathoners were very strict as
(30:09):
to what we have, what we carry,what we're used to, the certain
type of gel, certain type youknow water, all of that and
having to change the mindsetinto being open, that there may
not be that particular gel andyou may not be able to bring it,
you know, those are theconcerns that having to plan and
prepare for that, that I thinkabout in for Tokyo.
Speaker 1 (30:33):
Yeah, we will definitely talk more about that
when we get to Tokyo, but thebest suggestion I can give for
anyone who's travelinginternationally, whether it's
through Tokyo or headingelsewhere, is to, thankfully,
because of the internet, um, weare able to generally get that
fuel or those hydrations thatare hydration mixes that they
use for the, for the actualspecific course and to train
(30:54):
with it.
I will tell you that thehydration mix that they use is
actually one of my favorites.
Now that I was able toexperience it through my
training, I think you'll reallyactually enjoy it.
So, being able to train for ourfueling and our hydration, so
that we don't need to be asconcerned.
I can't a hundred percent tellyou whether or not they're as
(31:16):
strict with the fueling, becausewhen I did it, I took off my
throwaway layer and my fuel wasin my throwaway layer, so I
ended up having to rely on thecourse anyway, but, um, it's
again it takes.
It's a wonderful adventure.
It is such an incredible,incredible scenic Vista as well,
(31:38):
and the culture is so so, andthe culture is so incredible, so
the community is incredible too, so there's so many fun aspects
of these.
So, to the listening audience,it really does come down to
being able to kind of immerseyourself in these once in a
lifetime experiences, and I knowthere's plenty of people who go
back to these majors over andover again and I think that's
incredible.
But whether you do it one timeor 15 times, it's still just
(32:01):
being grateful to toe up, asyou've mentioned, denise.
Okay, let's talk a little bitabout what are you most proud of
when it comes to your runningjourney or getting back into
your training.
Speaker 2 (32:15):
I think I'm most proud that I'm that I'm actually
doing it and being consistentwith the training.
I think that I'm proud ofmyself for stepping out, getting
out that door and doing it.
I think it's very easy to say,okay, I've got to sleep in or
I've got so much work to do, butactually scheduling and making
(32:36):
the time to do it, I'm proudthat I've been doing that.
Speaker 1 (32:41):
I agree, it's phenomenal.
I mean truly.
I know that you have anincredibly busy schedule and you
still show up to make it happen, which is absolutely wonderful,
and it shows it's a testamentto your commitment to making
this all happen for you.
Okay, let's go back to theseadorable gnomes.
If these gnomes could whisperwords of encouragement to a
(33:02):
renter or supporter, what wouldthey say?
You would say you got it, keepgoing, it's perfect.
It's perfect.
Just like a gnome would say Imean, seriously, why?
Why get into all of thejazziness of tons of flowery
words or phrases?
When you got it is all youreally need.
Yes, that just makes perfectgnome sense.
(33:23):
Okay, my puns are getting worse.
They're getting worse.
Okay, what would you say tosomebody who is potentially
maybe in a different season oflife and they think you know so
much has changed since maybethey felt like they were a
runner.
They no longer associatethemselves as being a runner.
What would you say for somebodywho is considering lacing up
(33:45):
and getting back out there?
Speaker 2 (33:47):
I would say, do it, just do it.
I started running with my dadand we would run together just a
mile because I was little youknow, I was 13 years old when we
started and then I wouldincrease shortly running with
him and he is 83 years old andhe runs a mile every day.
Speaker 1 (34:10):
I want to be him when I grow up.
Speaker 2 (34:12):
Me too, seriously, and he loves it.
And if I, I say, it doesn'tmatter how old you are, just
lace up and, just one foot infront of the other, go out and
do it, just just do it, and itdoesn't matter how fast you go,
it doesn't just go, so do it.
Speaker 1 (34:33):
Yeah, what does your Papa think about you doing this
and going back out to Chicago orthe world marathon majors?
Speaker 2 (34:40):
Oh, he's excited.
He said he wants to see the sixstars.
He's like I just, I just wantto see that and I said, yes, dad
.
Speaker 1 (34:48):
I'll do it.
Speaker 2 (34:50):
So, Denise, that is so special I you are going to
cry, my friend, when you showhim that six star medal.
I am, I'm going to cry, I'mgoing to tear it up just just
thinking about the day.
I do that because the firstmarathon I ran in Jacksville.
He ran the last half with me.
I had gotten to that wall andhe ran the last half with me and
(35:11):
we crossed together and youknow for me to show him, you
know I will be, I'll be sobbinglike like crazy, but but yes.
So if anyone is is wanting totry, it doesn't matter how old
you are, just lace up and go Getout there.
Speaker 1 (35:31):
Oh yeah, I love that.
Okay, so we know what you'regoing to first do when you get
your six star medal.
What are you going to have asyour post celebration meal after
you get your six star medal?
Speaker 2 (35:42):
Oh, I'm like you and burger and fries yeah absolutely
.
Speaker 1 (35:47):
I mean, I'm not gonna lie.
Also, a little glass of redwine doesn't hurt my feelings
with that either.
But burger and fries is myfirst go to for me.
Speaker 2 (35:57):
I love champagne, so I will have that, oh me too.
Speaker 1 (35:59):
I love bubbly.
I mean, we definitely.
There'll be so much tocelebrate.
Okay, I love all of your wisdom.
I cannot wait to see yourjourney.
I am so excited to see you towup to the start line of Chicago
and all of the many moredestinations that you have in
front of you.
I would like to know, though,before we part ways what does
(36:21):
the word extraordinary mean toyou?
Speaker 2 (36:26):
Wow, extraordinary means just doing something you
didn't think you could do.
That's what it means to me,because it's a personal.
I mean extraordinary can bewhatever you think is
extraordinary.
For me, it's like it'ssomething you didn't think you
could do and you do it, or youeven attempt to do it.
That's extraordinary.
Speaker 1 (36:48):
Well, my friend, I have to tell you, I think you
are the very definition ofextraordinary, and your Papa too
, my goodness gracious, he'sdefinitely going to be like lead
the way with us.
Um, thank you so much forjoining me.
And again, friends, please,please, check out the episode
note link so that you can seethese adorable, magnificent and
very, very supportive,encouraging little gnomes for
(37:12):
wherever you're running ortowing up to next.
Um, denise, it's always such apleasure to chat with you, and I
love that your story is such apowerful reminder that the
marathon isn't just aboutrunning, but it's about showing
up for something so much biggerthan ourselves.
So, with that, thank you, no,thank you.
Thank you so much, friend.
(37:32):
Truly, how incredible is Denise?
I told you superheroes don'talways wear capes, but I
wouldn't be surprised if shewears one too.
Sometimes, though, they wererunning shoes.
They show up after setbacks,and they keep chasing joy mile
after mile, with a little extragratitude.
So if Denise's story lit a fireunder you, made you smile, or
reminded you that it's never toolate to start again or restart
(37:54):
again, I'd love it if you'dshare this episode with a friend
, teammate or fellow runner whoneeds to hear it too, but also
if you can't resist getting yourhands on her gnomes, please do
check out that link in ourepisode notes and support her in
this incredible journey andpick up such a really special
little token for maybe therunner in your life or for
(38:15):
yourself with something thatyou've got coming up.
So I can't reiterate enough, myfriend, whether you're blooming
into your next season of runningor you're just starting to
stretch your roots again, thisis the community for you.
There's space for you here andI want you to shine.
And if you haven't already,make sure to follow or subscribe
wherever you're listening soyou don't miss a single stride.
(38:36):
And hey, if this episode gaveyou something good, consider
leaving a quick five-star review.
It helps other extraordinaryfolks just like you find us and
fuels the show like that bestmid-run snack.
And if you're ready to besurrounded by other amazing
women chasing big, audaciousgoals, learning, growing and
laughing through the sweats,come check out the Extraordinary
(38:59):
League.
We'd love to welcome you withopen arms, sparkly visors and
maybe a few bad puns.
You can find all the links andcoaching info and more at
extraordinarystridescom.
Until next time, my friend,keep hydrating, please, keep
dreaming big, keep stridingboldly toward the version of you
that makes you feel mostpowerful.
(39:20):
Ask yourself, why not?
I'm Coach Christine and Ibelieve the best is yet to come.
Hello friend, welcome back to another episode of
Extraordinary Strides, thepodcast where we highlight
everyday athletes doingextraordinary things and we
break down some science,strategy and a little sparkle to
help you strive toward the nextbig finish line.
I'm Coach Christine, your fairyrun mother and RRCA certified
run coach, and today, my friend,we're going to talk quite a bit
(00:21):
about how running changes as weget older and how that's not a
bad thing.
In fact, I think running as weget older unlocks a whole new
kind of power.
So, whether you're in yourforties, fifties, sixties and
beyond, this one's for you.
We're diving into what changes,what stays the same and how to
keep running strong, smart andjoyfully through all of life's
(00:44):
seasons.
And for the record, we got alittle superhero alert today.
I'm so excited to welcome oneof our own Extraordinary League
Truly Superheroes.
It's our membership communityfilled with one-on-one coached
athletes and group members whoare constantly showing up,
soaring beyond limits andchasing their big, audacious
goals.
And today we're talking withthe incredible Denise, who's
(01:08):
back to running after navigatinga challenging season in life,
and I can't wait for you to hearhow she's rewriting her story
with strength, grace and gritand a little fun gnomes here Not
sure what I'm talking about.
Stay tuned, you will.
So if you're out for a walktoday or tackling a long run,
just soaking in some of thesereally good vibes, I want you to
(01:29):
know, my friend, that thisepisode is your invitation to
keep showing up, no matter yourage, and to remember that
extraordinary has no expirationdate.
So let's dive right on in.
So first we need to dispel themyth that getting older
automatically means that we slowdown.
I'm going to say that it's ouropportunity to level up just a
little differently.
Sure, maybe our knees might geta little creakier or our
(01:53):
recovery may take a littlelonger, but you have officially
graduated from the newbie crowdand that doesn't mean the finish
line stops calling your name orthose PRs for the record.
So we're going to talk a littlebit about what actually changes
with age.
So a couple of things doactually change.
Our VO2 max declines about 1%per year after age 30.
(02:15):
But the positive thing is aregular endurance training, just
like I hope you're doing righthere and now, slows that loss
dramatically.
It's like the fountain of youth.
Running is Now.
Another thing that changes, orpotentially changes, with age is
our muscle mass decreases,especially the fast twitch
fibers, which are important forspeed and power.
(02:37):
However, again, we also knowthat recovery time increases due
to reduced hormone production.
Especially for us femaleathletes, estrogen and growth
hormones do tend to decline andanother notable shift as we get
older is that there are hormonalshifts like perimenopause and
menopause impact bodytemperature regulation, sleep,
(02:59):
metabolism and musclepreservation.
However, you can still trainhard.
You just got to reallyprioritize training smart.
So I feel that older womenrunners are actually the secret
superheroes.
I said it right here and nowI'm going on record Female
athletes that keep showing upthrough paramenopause, menopause
and beyond again, totallysuperheroes is what I'm talking
(03:21):
about.
And here's why.
Well, we know that estrogen hasprotective effect on muscle and
bone and once it declines, ourbody has to adapt.
So it's almost like our ownversion of, like radioactive
awesome superhero powers,because as long as we
intentionally strengthen ourbones and muscles, we can combat
that decline of our hormonesand the impact it makes on our
(03:44):
muscles and bones.
And, of course, whilepost-menopausal women are at
higher risk for low iron andpoor sleep, both which may
impact performance and recovery,it is also an opportunity to
kind of look at our habits andwhat we can change to help us.
And positive note maybe wedon't need as much sleep.
There's a possibility with thattoo, or looking at different
(04:04):
ways to get in the rest that weneed.
And the good news women oftengain endurance with age.
That's right.
You heard me talk about thosefast twitch fibers and maybe
declining a little bit as we getolder.
But women can go the distance,especially in long distance
events.
So the ultra world, you'll seeit's full of women over 45 that
(04:27):
are crushing the game.
So you're not weaker, you'rejust playing a different game,
my friend, and you have moremental grit than ever before.
So these are the top 10 bestpractices for runners in their
forties, fifties, sixties andbeyond.
So let's dive into the habits,the training tweaks we need to
make and the mindset shifts thathelp older runners keep
(04:50):
crushing miles and makingmemories and, of course, getting
those incredible finish linesand medals.
Well, first and foremost, youneed to prioritize strength
training.
Like it is a coveted race entryinto, I don't know, london
Marathon Because as we age, wedo lose 3% to 8% of our muscle
(05:11):
mass per decade, even more after60.
So the fix is simple we justhave to prioritize that strength
training.
Two to three times per week.
You're going to want to focuson especially female athletes.
You're going to want to focuson especially female athletes.
You're going to want to focuson compound movements, power
moves like deadlifts, squats,lunges and step-ups.
For all of my athletes that arehating those split squats, I'm
(05:32):
telling you they're good for you.
I'm pointing at you.
You know who I'm talking to.
Glute hamstring and corestrength should always be
focused on as well, and liftingheavier with good form to
support those bone density andmetabolism.
So think of it this way strongmuscles equals faster running,
fewer injuries and betterhormone balance.
(05:55):
Okay, the next thing on our listis to double down on recovery.
That's right.
Older bodies need more time torebuild and that is not a flaw.
It's just how the repair systemchanges.
So, best practices add in restdays strategically.
If you're running every day oryou're doing some of those mile
streaks or activity streaks,take into consideration.
(06:17):
We do need rest days Also.
Active recovery like yoga,walking, mobility work.
These are vital, my friend.
Now the next one on the doublingdown of recovery is that we
need to prioritize seven to ninehours of quality sleep.
Okay, I know, I said it'sharder to sleep as certain
hormones decline as we get older.
So don't necessarily look at itas I have to have nine full
(06:41):
hours and I'm gonna go to bed at8 pm and get up nine, nine
hours later.
You could always prioritize andadd in a really good quality
nap, especially when you're in ahigher peak of your training.
But the most important is notto skip those warmups and cool
downs and let's not skip ourpost-run fuel.
(07:01):
I want to remind you recoveryisn't lazy.
It's literally what lets youkeep showing up.
So please, please, double downon your recovery.
I've already touched on it alittle bit.
We're going to talk a bit morehow.
Number three is we have to fuelwith more intention, especially
protein.
All my female athletes, pleaseget in more protein and carbs.
(07:24):
Muscle maintenance, hormoneregulation, energy management
all hinge on quality nutrition.
And, of course, there'sgorgeous fats too.
So protein, aiming for 1.2 to 2grams of kilogram of body
weight per day.
Spread it throughout your day.
Carbs, your best friend forendurance and hormone health, of
(07:44):
course, because you know nobodywants to be grumpy.
And fats, including those omegathrees, for joint health and to
help reduce inflammation.
Please do not under eat, pleasedo not under fuel your runs.
You're not 22.
It's not quite as easy for yourbody to just take in one meal a
day and then feel like youcould go for days with it.
(08:05):
Please, please, please.
It's very imperative that youreally do figure out in dialing
your nutrition.
Now, the next thing that we'regoing to talk about is how it is
and I think this one's a littleeasier to do.
As we get older, listening toour body, learning it has a new
language, or it's maybe not awhole new language, but a new
dialect.
So when our bodies send us newsignals like little aches or
(08:30):
longer soreness or suddenfatigue, let's pay attention to
how our energy levels shiftduring the month, how hard
workouts may affect or impactour sleep and our heart rate
variability.
If you're tracking your data,stress all of these things,
please do take a little bit moretime.
Maybe this is a great time toadd in a meditative practice, a
(08:51):
breath work practice, becauseyour body isn't betraying you.
It's just speaking a slightlydifferent dialect now, and we
want you to get that duolingofor your body and get that
translation going, my friend.
Okay, we're to hydrate smarteras we get older.
With age, our thirst responsedulls.
I promise this is not all bad,right, but okay.
(09:13):
So our thirst response dullsand hormonal shifts increase our
dehydration risk.
So the best practice is just toget into that habit of
hydrating throughout the day,not just around your workouts,
adding in electrolytes,especially in warmer and humid
weather, and, of course,monitoring your urine color,
depending on where you're at,and talk to your doctor about it
(09:34):
.
But if you're not on anymedications that should cause
any changes in your urine color,you're going to aim for a pale
yellow.
If it's clear, you probablyneed to pull back on that
hydration or add in someelectrolytes.
And if it's darker, you know,maybe it's time to put down the
coffee, not forever, but justadd in a glass of water.
Hydrated runners, no matterwhat their age, are happier,
(09:57):
faster and less likely to crampup mid-race.
Now, this one's going to be atough one.
I know it is.
We love running.
That's why you're listeningright now.
Right, it just puts a littleextra pep in our step like
nothing else does.
But you're going to need tocross train, my friend.
You want to stay in the gamelonger?
Well, you're going to need toincorporate cycling and swimming
(10:18):
Low impact, steady state likewalking is phenomenal or
elliptical sessions to buildthat aerobic capacity with less
joint stress and bonus.
Cross training keeps movementjoyful and sustainable and it
lets you run for decades.
Now this is a really importantone.
We're going to update our goals.
They are allowed to evolve.
(10:40):
Performance goals are awesome,but so are process goals,
longevity goals and feel good inmy skin goals.
So ask yourself, what doessuccess look like now?
Is it finishing strong?
Is it feeling joyful?
Is it staying injury free?
Do I want to inspire others,including the younger version of
(11:01):
myself?
Or maybe, as we get older, wecould always look at that
positive.
Those Boston qualifying timesget a little bit, a little bit
more lenient, a little bit moreroom to maybe snag that BQ.
So shifting a goalpost doesn'tmean that you've lost your edge.
It means you've gainedperspective on what's important,
to where you are right, hereand now.
(11:23):
Now for my female athletes, Iwant you to work with your
hormonal cycle, not against it.
For women in perimenopause ormenopause, you're gonna track
your symptoms and energy overyour cycle.
Yes, you still have rhythms,even post period.
Of course I've mentionedstrength training is gonna help
to stabilize those hormonalfluctuations and you're gonna
want to prioritize sleep hygiene, cool room, magnesium, screen
(11:49):
limits.
There's a lot of great littlepractices to implement and also
spending a little bit of extratime.
Knowledge is power.
Don't guess.
Track, observe, be morescientific about it.
Adapt what you need as youlisten to that dialect that your
body's speaking to you.
Now, okay, number nine's gonnamaybe surprise you.
(12:13):
Embrace speed work, but do itwisely.
Speed still belongs in yourprogram.
It just needs a smarterplacement and maybe more warmup.
It might need more recovery inbetween, but you could add
strides in to stay sharp.
You keep your tempo andinterval work, but again with
more recovery and always warm upthoroughly.
(12:34):
I'm going to suggest at least15 minutes before going out for
those speed sessions.
Your fast twitch fibers do notvanish.
They just need a little bitmore TLC, a little bit more
convincing to show up.
And then, last but not least,build a support system.
You deserve a team.
Running through life seasons isbetter with community.
(12:56):
I'm not going to kid you.
I reached out to a couple ofgal pals a couple of days ago
and I said I don't care if werun fast, if we run slow, if we
walk with jogging pickups.
I just need some soul sistertime.
You know the gals that lace upand you can chit chat for miles
and miles.
So find your people, be itonline or in person, and this
(13:19):
group should understand thejuggling act of where you're at,
of life's changes, and maybethey might be fluent in the new
dialect that we're all going tobe speaking.
So definitely, lace up anddon't go it alone.
Whether you need a little bitof extra encouragement from a
fairy run mother, hello, hi, I'mhere for you.
(13:41):
A group like the ExtraordinaryLeague or you're looking for
your ride or die?
Best running friend, don't doit alone.
We've got tons of people thatreally want to keep you
supported and motivated.
So, in closing, you're notslowing down, 're evolving,
(14:03):
you're leveling up.
Running in our running in ourolder years is all about working
with our body, not against it.
It's about embracing the wisdomthat we've earned, respecting
the changes that you'veexperienced and building a new
kind of resilience.
The younger runners haven'teven met yet, so you don't have
to prove anything to anyone.
(14:24):
You just have to keep showingup for your goals, your joy,
your health and that inner voicethat says, hey, I'm still in
this.
Because, as we know,extraordinary isn't limited by
age.
It just gets better with time.
So we've talked all about thoseextraordinary people.
Well, I can't wait to introduceyou to my next guest, because I
(14:46):
have with me here somebody whoembodies everything about joy
and movement and gratitude forour bodies and what they can do.
Because Denise is lacing uponce again for the marathon
distance, and not just any race,my friend.
She's tackling Chicago Marathon.
Now get this.
The last time she ran inChicago was all the way back in
2002.
And now, more than two decadeslater, she's back Stronger, more
(15:09):
purpose-driven and with a bigold, audacious goal completing
the world marathon majors.
And this story is incredible.
But what makes this return evenmore meaningful is why she's
running.
Denise is fundraising for theOur Lady of the Angels charity,
(15:31):
a cause that's extremely closeto her heart, and she's bringing
her own special brand of charmand cheer to the process by
creating gnome, sweet gnomesthat are marathon themed, in
exchange for donations.
I mean, can we get a round ofapplause for that creativity and
that connection back to ourrunning?
So, my friend, you're going towant to hear this.
But, more importantly, welcomeDenise.
I'm so excited to have you herewith us today.
Speaker 2 (15:52):
Hi, thank you for having me.
I'm so excited.
Speaker 1 (15:56):
I can't wait to get into this conversation because
when we first started talkingabout your like home gnomes,
sweet gnomes, I should say Ithought, man, I would love it if
you would come and join me onthe podcast, because there's so
much.
I want to learn more about yourstory.
I already know and I'mimpressed by so much of your
story.
But let's get started, myfriend, because I want to take
(16:17):
it back, if I'm correct, to 2002.
You're standing at the startingline of the Chicago Marathon.
Can you paint that picture forus?
Who was Denise back then?
Speaker 2 (16:27):
Oh, Denise was a young, young girl who didn't was
taking everything in becauseit's so.
These majors are just so fun.
There's so many people, even in2002, which it's been so many
years.
But I can still feel it.
I can still remember the energy, the push.
(16:49):
I literally I cannot tell youthe first three miles just went
by a blur the whole.
It just felt like I was beingpushed by the entire crowd.
It was just, it was great and Iwas naive.
I was training, but I didn't.
I didn't feel as prepared asI'm hoping to be this time
(17:09):
around.
Speaker 1 (17:11):
Well, you've already laid down a really good base and
we haven't even gotten startedon marathon training, so I feel
like your training, definitelywhat lies ahead is going to be a
fantastic summer.
But can I ask, before we touchmore on what's happened since
then, what were your goals, oryour mindset, maybe?
What did your life look like?
Can you give us a glimpse ofwhat your life looked like back
then?
Speaker 2 (17:30):
Yeah, I had just recently gotten married, I had
just started my career, soeverything was new.
And so for then, for me, I waslike, okay, I'm going to run a
marathon.
I had my first marathon I hadrun was the Jacksonville
marathon, and I loved it and Isaid, okay, I'm going to run a
marathon.
I had my first marathon I hadrun was the Jacksonville
marathon, and I loved it and Isaid, okay, I'm going to do
Chicago.
(17:50):
My best friend lives there,let's go.
And my husband was on board and, sure enough, we went there.
So I was full of excitementthat at that time I truly was
just full of excitement, full ofjoy, enjoying all the life and
just wanted to, to just take itall in.
Speaker 1 (18:07):
I love it.
I think since then Jacksonvillehas been.
I believe it's been rebrandedas the Donna marathon, or it's
been absorbed, or maybe it's acompletely different race at
this point.
Speaker 2 (18:15):
I think so.
I'm not sure if it's beenabsorbed, but back then I I do
remember I was one of the lastones then to finish it when I
did.
But, um, I finished and I gotmy medal and, you know, fell
more in love with marathonrunning from then.
Speaker 1 (18:33):
That's what I love about marathons is that it
doesn't matter what time youfinish it in, you finished it.
That's accomplishment that youcan take with you for the rest
of your life.
Nobody can take that away, butthat does bring us to today.
It's nearly well, a couple ofdecades later, and you're
heading back to Chicago tacklingthe same race.
A lot has changed since then.
(18:53):
Can you tell us a little bitabout what life has looked like
for you since then?
How has your relationship withrunning evolved since then?
Speaker 2 (19:02):
Sure sure I am a cancer survivor two times.
Sure sure I am a cancersurvivor two times.
So I ended up having through thetreatments you know, I had to
put running on the backside anddo other types of stuff to keep
active and healthy.
So I decided to do Chicagobecause for me that's where it
(19:22):
all really started my love backinto marathon training.
So I said I'm going to go backand I'm going to start with
Chicago and I'm going tocelebrate that I've gone through
the cancer, I'm here and I'mready to take it on.
So that's really why I'm backand what I'm doing with it.
Speaker 1 (19:43):
So oh, wow, that's incredible.
So quite a bit has changed, Iwould say at this point, but it
sounds like still that vibrantyoung spirit that's excited and
passionate has not changed atall since when you first towed
up that start line.
Speaker 2 (20:01):
I tend to think that I love life and, especially
after you've been through somechallenges, you just embrace it
even more.
And yes, I'm trying to keepyoung as well, so I do hope to
have the same spirit and havethe same feelings that I did
when I first ran it.
So life has changed.
(20:21):
I'm quite older now and havedifferent body aches and changed
different paces and stuff likethat.
But it's all great.
It's all everything you want tojust achieve and keep pushing
forward.
Speaker 1 (20:34):
Right.
So I'm hearing there's a kindof a new zest, at least on life,
where there's a lot ofgratitude as you approach the
season of running.
Speaker 2 (20:43):
Absolutely.
There is a lot of gratitude.
I am thankful and every time Iput on my shoes and I go out I
do say I can do this, I get todo this.
It's not just I'm running, I getto run and I'm thankful for
that and I am very honored to beable to run a major marathon.
(21:04):
Not everybody can do that afterbeing away for some time, so I
also don't take that lightly,especially with that, and I
think that pushes me in thetraining to say, hey, I'm lucky.
Not everybody can do this.
Not everybody can get in eitherusing the charity or the
lottery Right.
Speaker 1 (21:24):
Right, I've said this before, but I'm going to
reiterate it again.
I mean, when it comes torunning, we joke that it's a
free sport, but that's hardlythe case, especially when you
decide to take on some of theseraces or the majors.
So there is so many aspects ofbeing fortunate fortunate to
have the gift of time to alittle dedicate to it, or to
make the time fortunate, to bein the right season of life and,
(21:51):
of course, to have that reallybeautiful capability of being
able to move our bodies throughthat space.
So that's incredible.
Which leads me to the fact thatyou've chosen to run for Our
Lady of Angels charity.
What does that mission mean toyou personally?
Can you let us know a littlebit more about it?
Speaker 2 (22:04):
Sure, our Ladies of the Angel is a Catholic mission
group and they are feeding thehungry in the poorest area of
Chicago, on the West Side, and Ihave been to the West Side, I
have seen the need there and Ijust feel called to help in any
(22:27):
way that I can.
So when I saw them on thecharity list, I said I have to
help you guys.
It's just, it's really to myheart.
I've always felt the need tohelp those that don't have as
much as I have and aren't ableto have what I have for numerous
reasons I have and aren't ableto have what I have for numerous
reasons.
So for me to be able to do alittle bit is great and I'm just
(22:50):
honored to be able to do that.
Speaker 1 (22:52):
Well, I think that's incredible.
It's definitely a beautifulmission.
I definitely think that it putsan extra pep in your step as
you train, definitely a lot moremeaning to your miles.
I can tell that this meansquite a bit to you.
It sounds like it kind ofconnects more to like your core
values, which is kind of why Ifeel that you've put so much
love and care into creatingthese adorable little gnomes.
(23:15):
But tell me, how did that cometo fruition?
Speaker 2 (23:18):
Well, I must admit, I love gnomes and I have a ton of
them, right.
So I was spending these moniesbuying them and my husband was
like really another one, can youmake it?
And I was like, ok, I'll try it.
And I did, I made them and I'vegiven them as gifts and I
thought what better way if I cando one for each of the
(23:39):
marathons, major marathons, howbetter way of a gift for
somebody to have.
And it brings me joy becausethey make me laugh.
They're cute, you know, andevery time you see them with a
little beard I get a chuckle.
So I thought why notincorporate it and see how I can
help fundraise for my run?
Speaker 1 (24:00):
They are quite adorable and it's truly a gnome
brainer for people to want tolike have their own little
special token.
And I feel like, because theyare smaller and compact, it
could almost be like a racetoken for you to carry with you
when you're out on the course,to kind of give you a little
extra bit of humor or a littlebit of inspiration, a little
extra bit of magic.
(24:21):
So again, friends, we're goingto have that link in episode
notes for you guys to find agnome that aligns with your
specific race.
And what if I'm just going toask you, denise, what if
somebody is saying hey, I seethat you have the majors, but
that's not my.
My runner in my life doesn't,isn't going to run the majors,
can you?
Will you take custom umdonation like donations for
(24:42):
custom orders, or are yousticking to the majors?
Speaker 2 (24:45):
No, absolutely.
Donations for custom orders.
Or are you sticking to themajors?
No, absolutely.
I even got I'm looking at therun Disney ones that are coming
up with Lady and the Tramp oh socute.
I'm like oh, they're so cute.
So I'm open to whatever.
I'm working on a Winnie thePooh one.
My friend asked for one.
So, whatever, I'm openabsolutely If I can find the
(25:07):
material.
Speaker 1 (25:12):
Okay, so I'm here and we're going to make it happen
one way or the other.
I've got to tell you, denise, Ido not need something else that
I have to like collect.
Yeah, they sound incredible.
I can't wait to um see all theones that you come up with.
That's definitely a whole lotof fun.
Now I want to talk to you alittle bit more about um.
(25:36):
Additionally, like you'rerunning because, again, that's
such a major part of why you'reeven doing this fundraiser what
do you generally in your pursuitof running, what do you
generally help Like?
What is your usual favoritedistance or your favorite kind
of?
Do you have a specific that youtend to target?
Speaker 2 (25:58):
I really like my distance.
That I really like it's a 10 Kdistance I love.
For me that is a good.
I consider it my base.
I like to run it.
I think, okay, I can do, I cando the 10k, that's, that's,
that's cool.
So that's kind of my favoritedistance to run for fun.
It would be the 10K.
Speaker 1 (26:18):
Okay, I gotcha, I got you.
It's a good distance.
I have to be honest, I'm alittle scarred from a 10K that I
did eons ago, that I needed fora proof of time and I remember
it being like I wanted to diethe entire 6.22 miles.
So it took me a long time tocome back to the 10K distance
and approach it in a way where Iactually can enjoy it now.
(26:39):
But it is.
It's a fabulous distance,there's no doubt about it.
I want to talk a little bitabout this bucket list of yours,
or this big goal of yours.
I call them big, audaciousgoals of tackling the World
Marathon majors.
It's not just a bucket listitem.
It's actually a truly boldcommitment, especially now more
than ever.
What drew you to that challengecommitment, especially now more
(27:00):
than ever?
What drew you to that challenge?
Does it have to do with being acancer survivor or is there a
specific aspect of the worldmarathon majors that really
calls you?
Speaker 2 (27:07):
I think it has to deal with the cancers.
Being a cancer survivor Say whynot do this?
It always for me, it always hadseemed like something I can't
do.
I couldn't reach it and I saidto myself listen, I beat cancer
twice.
Why can't I do these marathons?
Why can't I have the six stars?
(27:28):
So you just need to start.
Take one step in front of theother, one foot in front of the
other.
Okay, I love that.
Speaker 1 (27:37):
I love the why not.
I mean, one of the things thatwe talk a lot about in running
is to dig deep into your why,and that is incredibly important
, especially whether you getinto endurance distance.
But I think that there's also alot of beauty of why not or why
not me or it's.
The opportunities are there forus to tackle them and just to
try our very best towards them.
(27:59):
So I am also curious if there'sa specific marathon major that
you're most excited about.
I mean, I assume Chicago rightnow, but is there another
specific one that's calling toyou?
Speaker 2 (28:09):
London is because I want to run on the bridge and
see Big Ben.
I really that one is calling,calling me and see Big Ben.
Really that one is calling me.
I'm nervous about Tokyo, but Ilove the thought of London and
running on the bridge seeing BigBen.
Speaker 1 (28:31):
I just I'm looking forward to that.
London was a party for 26.2miles the entire time, like from
the minute you get, actuallyfrom the minute you touch down,
I feel like go to the expo.
It feels, because there is sucha charity base to it, I feel
like it's a race, that folks arereally there to think of the
bigger picture.
So people are really there forthe joy in the community.
And I got to tell you, runningover Tower Bridge is truly
(28:55):
spectacular and I can't, I can'twait for you to experience it.
I hope it makes you giggle asmuch as I do, or I did during it
, because when I ran it, I alsowas running with a pack or herd
I don't know what we would callthem of rhinos, and that was
just.
It was a fundraiser and theywere dressed as rhinos, so that
just made me giggle.
I mean full on suit, like I.
(29:16):
They probably had an extra 30pounds of costuming on them.
I have no idea how they did it,but giving them a lot of kudos
for it.
It is an incredible race.
Tell me more about Tokyo, causethis is one that a lot of folks
have concerns about, especially.
Um, generally, I feel like mostpeople's concerns about it is
that it's a very rule focusedsociety and they have very
(29:38):
strict course checkpoints.
Is that kind of what plays intoyour mind, or are there some
other concerns that you havewith Tokyo?
Speaker 2 (29:45):
Well, the first concern, of course, is the check
marks, right, that really doeskind of put a little stop in
your breath, like, okay, youknow what if I don't, what if I
don't make it.
And the other is we asmarathoners were very strict as
(30:09):
to what we have, what we carry,what we're used to, the certain
type of gel, certain type youknow water, all of that and
having to change the mindsetinto being open, that there may
not be that particular gel andyou may not be able to bring it,
you know, those are theconcerns that having to plan and
prepare for that, that I thinkabout in for Tokyo.
Speaker 1 (30:33):
Yeah, we will definitely talk more about that
when we get to Tokyo, but thebest suggestion I can give for
anyone who's travelinginternationally, whether it's
through Tokyo or headingelsewhere, is to, thankfully,
because of the internet, um, weare able to generally get that
fuel or those hydrations thatare hydration mixes that they
use for the, for the actualspecific course and to train
(30:54):
with it.
I will tell you that thehydration mix that they use is
actually one of my favorites.
Now that I was able toexperience it through my
training, I think you'll reallyactually enjoy it.
So, being able to train for ourfueling and our hydration, so
that we don't need to be asconcerned.
I can't a hundred percent tellyou whether or not they're as
(31:16):
strict with the fueling, becausewhen I did it, I took off my
throwaway layer and my fuel wasin my throwaway layer, so I
ended up having to rely on thecourse anyway, but, um, it's
again it takes.
It's a wonderful adventure.
It is such an incredible,incredible scenic Vista as well,
(31:38):
and the culture is so so, andthe culture is so incredible, so
the community is incredible too, so there's so many fun aspects
of these.
So, to the listening audience,it really does come down to
being able to kind of immerseyourself in these once in a
lifetime experiences, and I knowthere's plenty of people who go
back to these majors over andover again and I think that's
incredible.
But whether you do it one timeor 15 times, it's still just
(32:01):
being grateful to toe up, asyou've mentioned, denise.
Okay, let's talk a little bitabout what are you most proud of
when it comes to your runningjourney or getting back into
your training.
Speaker 2 (32:15):
I think I'm most proud that I'm that I'm actually
doing it and being consistentwith the training.
I think that I'm proud ofmyself for stepping out, getting
out that door and doing it.
I think it's very easy to say,okay, I've got to sleep in or
I've got so much work to do, butactually scheduling and making
(32:36):
the time to do it, I'm proudthat I've been doing that.
Speaker 1 (32:41):
I agree, it's phenomenal.
I mean truly.
I know that you have anincredibly busy schedule and you
still show up to make it happen, which is absolutely wonderful,
and it shows it's a testamentto your commitment to making
this all happen for you.
Okay, let's go back to theseadorable gnomes.
If these gnomes could whisperwords of encouragement to a
(33:02):
renter or supporter, what wouldthey say?
You would say you got it, keepgoing, it's perfect.
It's perfect.
Just like a gnome would say Imean, seriously, why?
Why get into all of thejazziness of tons of flowery
words or phrases?
When you got it is all youreally need.
Yes, that just makes perfectgnome sense.
(33:23):
Okay, my puns are getting worse.
They're getting worse.
Okay, what would you say tosomebody who is potentially
maybe in a different season oflife and they think you know so
much has changed since maybethey felt like they were a
runner.
They no longer associatethemselves as being a runner.
What would you say for somebodywho is considering lacing up
(33:45):
and getting back out there?
Speaker 2 (33:47):
I would say, do it, just do it.
I started running with my dadand we would run together just a
mile because I was little youknow, I was 13 years old when we
started and then I wouldincrease shortly running with
him and he is 83 years old andhe runs a mile every day.
Speaker 1 (34:10):
I want to be him when I grow up.
Speaker 2 (34:12):
Me too, seriously, and he loves it.
And if I, I say, it doesn'tmatter how old you are, just
lace up and, just one foot infront of the other, go out and
do it, just just do it, and itdoesn't matter how fast you go,
it doesn't just go, so do it.
Speaker 1 (34:33):
Yeah, what does your Papa think about you doing this
and going back out to Chicago orthe world marathon majors?
Speaker 2 (34:40):
Oh, he's excited.
He said he wants to see the sixstars.
He's like I just, I just wantto see that and I said, yes, dad
.
Speaker 1 (34:48):
I'll do it.
Speaker 2 (34:50):
So, Denise, that is so special I you are going to
cry, my friend, when you showhim that six star medal.
I am, I'm going to cry, I'mgoing to tear it up just just
thinking about the day.
I do that because the firstmarathon I ran in Jacksville.
He ran the last half with me.
I had gotten to that wall andhe ran the last half with me and
(35:11):
we crossed together and youknow for me to show him, you
know I will be, I'll be sobbinglike like crazy, but but yes.
So if anyone is is wanting totry, it doesn't matter how old
you are, just lace up and go Getout there.
Speaker 1 (35:31):
Oh yeah, I love that.
Okay, so we know what you'regoing to first do when you get
your six star medal.
What are you going to have asyour post celebration meal after
you get your six star medal?
Speaker 2 (35:42):
Oh, I'm like you and burger and fries yeah absolutely
.
Speaker 1 (35:47):
I mean, I'm not gonna lie.
Also, a little glass of redwine doesn't hurt my feelings
with that either.
But burger and fries is myfirst go to for me.
Speaker 2 (35:57):
I love champagne, so I will have that, oh me too.
Speaker 1 (35:59):
I love bubbly.
I mean, we definitely.
There'll be so much tocelebrate.
Okay, I love all of your wisdom.
I cannot wait to see yourjourney.
I am so excited to see you towup to the start line of Chicago
and all of the many moredestinations that you have in
front of you.
I would like to know, though,before we part ways what does
(36:21):
the word extraordinary mean toyou?
Speaker 2 (36:26):
Wow, extraordinary means just doing something you
didn't think you could do.
That's what it means to me,because it's a personal.
I mean extraordinary can bewhatever you think is
extraordinary.
For me, it's like it'ssomething you didn't think you
could do and you do it, or youeven attempt to do it.
That's extraordinary.
Speaker 1 (36:48):
Well, my friend, I have to tell you, I think you
are the very definition ofextraordinary, and your Papa too
, my goodness gracious, he'sdefinitely going to be like lead
the way with us.
Um, thank you so much forjoining me.
And again, friends, please,please, check out the episode
note link so that you can seethese adorable, magnificent and
very, very supportive,encouraging little gnomes for
(37:12):
wherever you're running ortowing up to next.
Um, denise, it's always such apleasure to chat with you, and I
love that your story is such apowerful reminder that the
marathon isn't just aboutrunning, but it's about showing
up for something so much biggerthan ourselves.
So, with that, thank you, no,thank you.
Thank you so much, friend.
(37:32):
Truly, how incredible is Denise?
I told you superheroes don'talways wear capes, but I
wouldn't be surprised if shewears one too.
Sometimes, though, they wererunning shoes.
They show up after setbacks,and they keep chasing joy mile
after mile, with a little extragratitude.
So if Denise's story lit a fireunder you, made you smile, or
reminded you that it's never toolate to start again or restart
(37:54):
again, I'd love it if you'dshare this episode with a friend
, teammate or fellow runner whoneeds to hear it too, but also
if you can't resist getting yourhands on her gnomes, please do
check out that link in ourepisode notes and support her in
this incredible journey andpick up such a really special
little token for maybe therunner in your life or for
(38:15):
yourself with something thatyou've got coming up.
So I can't reiterate enough, myfriend, whether you're blooming
into your next season of runningor you're just starting to
stretch your roots again, thisis the community for you.
There's space for you here andI want you to shine.
And if you haven't already,make sure to follow or subscribe
wherever you're listening soyou don't miss a single stride.
(38:36):
And hey, if this episode gaveyou something good, consider
leaving a quick five-star review.
It helps other extraordinaryfolks just like you find us and
fuels the show like that bestmid-run snack.
And if you're ready to besurrounded by other amazing
women chasing big, audaciousgoals, learning, growing and
laughing through the sweats,come check out the Extraordinary
(38:59):
League.
We'd love to welcome you withopen arms, sparkly visors and
maybe a few bad puns.
You can find all the links andcoaching info and more at
extraordinarystridescom.
Until next time, my friend,keep hydrating, please, keep
dreaming big, keep stridingboldly toward the version of you
that makes you feel mostpowerful.
(39:20):
Ask yourself, why not?
I'm Coach Christine and Ibelieve the best is yet to come.
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