Summer Running Essentials: How to Navigate Summer Running and Road to Chicago with Sue Freidus

In this episode of Extraordinary Strides, we're diving into the essential top 10 summer running lessons to help you stay cool, safe, and motivated during the hot months. Plus, we're thrilled to introduce Sue Freidus, an inspiring runner raising funds for Girls on the Run Chicago as a SoleMate for the Chicago Marathon. Learn more about her incredible journey and support her fundraiser here: Sue Rises Again.

What if you could transform your summer running routine into a powerhouse of hydration, comfort, and stay motivated to nail those hot summer paces to crush those Fall races? This episode promises you'll learn just that! As a Florida runner, Coach Christine has learned essential lessons and is sharing practical tips on how to stay hydrated, comfortable, and injury-free during those hot summer runs. From carrying a hydration pack to choosing the best electrolyte replacements, we cover everything to ensure you maintain peak performance despite the heat.

Discover the secrets to summer running attire that will keep you cool and blister-free. We dive into everything from packing extra socks to experimenting with lightweight, breathable clothing, ensuring you’re comfortable on those long runs. favorite anti-chafing solutions, and you won't want to miss out on Coach Christine's quest for the perfect summer running training skirt! Check out the Instagram highlights here: Summer Running Skirt Quest.

We don’t stop there—foot care, sunscreen application, and the best times to run are all part of our essential summer running toolkit.

But running is more than just physical; it’s about overcoming life’s ups and downs. Sue’s story of resilience, from starting her running journey at 40 to tackling major marathons like Boston twice, is truly inspirational. We explore the transformative power of running, the support of the running community, and meticulous preparation for races. With Sue’s insights and our shared experiences, this episode is packed with tips, support, and inspiration to elevate your running journey. 

Join us and become part of the extraordinary running community!

Transcript

Speaker 1: 0:01

Hello friend, welcome to the Extraordinary Strides, where we turn ordinary strides from every day into extraordinary feats. I'm your host, coach Christine, and today we have a very special summer solstice episode packed with lessons learned for summer running. But before we dive into those sizzling tips, I'm thrilled to introduce a new segment where we get to meet our own ray of sunshine here, because we're going to follow incredible athletes chasing after their big, audacious goals. And today we're going to meet Susan Fabulous Freitas, who is a devoted runner and she has her sights on a bit of a comeback with the Chicago Marathon. So I'd love for you to stay tuned, because her journey is going to inspire and motivate you. And, talking about her journey, she is training in the thick of summer, which you likely are as well. If you're listening in or, at some point, if you're going to chase after your big, audacious goals, you will as well. So this is a great opportunity for us to talk about the challenges that come into play with summer running and how we can best address them. So let's talk about a few different things that come into play. Of course, right out of the gate it's hot. It's hot all over, if you are currently in a summer season in North America or anywhere in the Northern Hemisphere, you know that it is quite warm and you are likely considering why in the world are you doing this and signed up for those fall races? Why are you running in this heat? And it can, without a doubt, be both physically and mentally challenging. There's that increased heat that causes our body temperatures to rise. It means that our body is working a lot harder to cool it down effectively. There's dealing with sweat, there's dealing with the SPF, with sun there's just so many different aspects and throw into that loop some extra beautiful humidity that can make it even harder to really regulate and get in our runs. And then there's a little tad of those summer afternoon thunderstorms. So we're going to address how to top 10 with one extra special bonus lessons learned for summer running. So these tips are going to help you stay safe, cool and at your peak performance for again all summer long. Trust me, you're going to want to stick around for that last tip and bonus, because they're game changers.

Speaker 1: 2:28

First, out of the gate is lesson one hydration is king. Yes, let's process that Royalty, my friend, because without hydrating, dehydration can derail your run faster than you think. So you wanna start hydrating well. Dehydration can derail your run faster than you think, so you want to start hydrating well before your run. I mean, we're hydrating all week long, but keep those fluids coming during and after as well. And of course, this is a time of year where you want to carry a hydration pack with you, either a handheld, an actual vest, or plan your routes, especially for the long runs with water stops.

Speaker 1: 3:08

A little bit of what I tend to do this time of year for long runs is using my car as my aid station and planning loops around it. Some folks use their home, some folks actually plan with their run clubs of putting out water stops, whatever works for you, but definitely getting in that hydration, my friends. So if you're asking, what does that exactly mean? Again, before we get to our run, you want to drink plenty of water throughout the day, but especially before that run, and you're aiming for at least 16 to 20 ounces of water about an hour before starting. So when you get that pre-run fuel, you're going to want to make sure that you're also getting in enough water. Then, actually, during the run, you're going to carry water and potentially an electrolyte replacement drink as well. So you wanna plan those routes, I said with water fountains, stash water bottles along the way. I've done that in the past as well frozen some water bottles, thrown them along my pathway behind a bush. But again, if you wanna make it easier, safer, you're gonna wanna consider a hydration vest or a belt for longer runs. I personally love my handheld and planning my routes around my car as the aid station, but there are so many wonderful recommendations, from Camelback hydration vest to the Nathan water bottles for our handhelds or even our belts, so we will have some of those recommendations for you as well.

Speaker 1: 4:29

And then that's not it. You're not done with your run, right. You're going to keep that hydration going post-run as well, so you're going to want to replenish your fluids lost during the run by drinking water and consuming electrolyte rich drinks or snacks. So this is when we wanna really take advantage of all that gorgeous produce that's in season right now, making sure that we're adding in some really water-filled fruits like watermelon or coconut, but additionally replacing those electrolytes that were lost. So I am a huge fan of Scratch Labs, but this year I am trying a whole lot of new things. So mortal hydration has been something that I've tried out. I've also tried tailwind and I'm actually really liking the Gatorade Propel.

Speaker 1: 5:17

So why we're replacing our electrolytes and our sodium is because we do not want to lead to overhydration and put our bodies in a state of hyponatremia. So, again, it's a fine balance. Our bodies are beautiful machines that need to be taken care of appropriately. But, again, increasing those electrolytes with those tablets or salt tablets noon are also a great option that people love and a wonderful way to take advantage of this and to keep our hydration balance at the forefront of our mind so not over drinking, but not under drinking is monitoring your urine color. So you're aiming for a light colored urine to ensure proper hydration. Of course, if it's running clear, you may need to pull back a little bit on the hydration, and if it's running too dark, we may need to step it up, knowing that if you're on medication, that could potentially change as well. So, taking into consideration what your normal is and what your normal is of when you're properly hydrated, if you're asking for a friend, if iced coffee counts, I'd like you to have water in addition to your iced coffee. So we've got hydration down.

Speaker 1: 6:30

Let's move on to lesson number two, and that is dressing for success, just like everything else in life. We want to make sure that we are prepared with our attire and we're going to be gravitating towards light-colored, moisture-wicking fabrics, because they're going to be your besties and, of course, they help keep you cool and dry even when the sun is blazing, and we're going to ask you not to forget your hat and sunglasses. However, let's break it down to exactly what you need to look for in your clothing for summer attire. First and foremost, my friends, those socks. Let's wear moisture wicking socks to prevent blisters.

Speaker 1: 7:04

I am a big fan of features, and not only am I a big fan of features. I usually this time of year is when I start to pack a second pair Of socks and a second pair of running shoes for my long runs. That's right. I can literally wring out my socks and most of my clothes and my shoes during our summer runs because of the humidity, and I really want to minimize that squishy feeling and the chances of blisters. So I will again, using my car as an aid station, bring along socks and another pair of shoes and change them out mid-run Something that's worked really well in previous endurance training cycles.

Speaker 1: 7:43

Going to go ahead and bring that on back this time of year as well, you're going to want to avoid overdressing. So if this is the time of year, I want to go ahead and address right out of the gate that we tend to sometimes get into our head about our body shape, sizes or whatever the case may be. Please don't wear tons of clothes trying to cover your body up, especially for this endurance training cycle. You want yourself to be comfortable and you want to be able to set yourself up for success by being nice and cool, so this is the time to experiment with clothing and attire that will make you feel confident and still keep you safe and dry out there. So if you are generally more of a leggings kind of girl, I'm going to suggest maybe longer bike shorts to still provide a bit of that and I'm a huge fan of the handful bike shorts, or even CBG are great ones as well. And then finding those bike shorts generally, if you are a bit curvier, tends to minimize that riding up. And, ladies, if you've been considering the sports bra squad in a little bit on the shy side or conservative side, this might be a great time to try either a long line sports bra or a crop top.

Speaker 1: 9:03

Okay, with that said, I also want you to know that, while I've been running for quite some time, this particular summer season, I want the perfect running skirt, and while I have some incredible running skirts and I appreciate all of the brands that I currently have, they're not as lightweight and moisture wicking as I need them to be for this time of year for me. So I am looking for the perfect running skirt and I'm documenting that journey over on Instagram. So, friends, if you aren't following me there, you're definitely going to want to, and I'll have that link in episode notes. But I am looking for it to be lightweight, has to have a high waist. I also want big pockets and a cute little flounce because, again, we want to feel our best on these runs. So, with that, it's the lightweight and breathable fabrics is absolutely a necessity.

Speaker 1: 9:59

All right, rockstar, which brings us to the next portion of what we're looking for here. While we're looking for all of these incredible clothing attire, we want to make sure that our lesson number three is that we address chafing. Chafing happens, but we're going to set ourselves up for success as much as possible by having an anti-chafe arsenal. You're going to combat chafing with anti-chafeing balms and moisture-wicking fabrics, as I mentioned in lesson two, you're also going to make sure those fabrics have flat seams, or maybe seamless altogether, and you want to ensure that your clothing fits properly, it's not too tight, too loose. Take that into account, because that will potentially cause more chafing as well.

Speaker 1: 10:49

But again, there's some great ways to add some anti-chafing products into the mix, and this is the time of year where you may need to reapply as well. So we've got Body Glide. I know there's folks that love first aid beauty, and I actually have been loving that myself as well here recently. But the list goes on and on. There is the Mega Babe, thigh Rescue, skrulls, nut Butter. So really finding what works for you in worst case scenario. A good old school Vaseline. And while we're talking about chafing, don't forget to show love to your feet as well, since that can have extra moisture with those sweaty socks and potentially cause those blisters. So with that, we've got lesson one. We've got lesson two. We've got lesson three.

Speaker 1: 11:37

Let's take it on to lesson number four. You heard me talking about reapplying, potentially with your body glide or the anti-chafing product of your choice. Well, you're also going to have to reapply this next aspect of summer running, which is your sunscreen. You want to protect your skin with a water-resistant sunscreen of at least an SPF of 30. And remember to reapply every two hours or after. Heavy sweating which here for me in Florida means that it just is a walk for 10 minutes is heavy sweating. But again, making sure that you are using sunscreen on your runs, and not just sunscreen for your face but maybe lip balm as well. So protect your lips with SPF. Like Burt's Bees is always a great choice, and some of my favorites is the Neutrogena Ultra Sheer for that water resistant sunscreen. We're making our way through this list. We've got top five right here.

Speaker 1: 12:32

Our lesson number five is timing is everything for summer running. We all know that the sun is going to be at his hottest at the top midday, right, so we're going to run early or late if at all possible, avoiding the peak heat of the day. Now I will get into a little bit more about how you can utilize the peak heat of the day before it becomes summer to really get ready for summer training. But we won't talk about that quite yet, my friend, because we have lessons six through 10, including the bonus after we get to chat with our wonderful, fabulous Frida, who is right now tackling her summer marathon training. So, friends, I'm excited to introduce Susan.

Speaker 1: 13:22

She is an incredible runner. She's a devoted wife, an amazing employee, a community leader, an incredible dog bum and we love that she shares all those dog photos. She's a microbrewery aficionado and a cook extraordinaire, and she's also running for an incredible cause. So we're following her journey to the Chicago Marathon. We're going to share her ups and downs and everything in between. Susan, welcome to the show. Hey Sue, hey Christine, good to see you. I mean, I feel like we get to chat quite frequently, probably not enough, but still there's so much that I can't wait to learn more about you here. So let's just dive right on into it, sue, tell us a little bit more about what does living an extraordinary life mean to you?

Speaker 2: 14:09

For me, it means being authentic, being true to who you are and also sharing that with other people, like not trying to be someone you aren't just to make them happy. So that's living an extraordinary life means an extraordinary life means.

Speaker 1: 14:26

I think that is something that we all strive to do, but can be more challenging than I mean. At first blush it sounds very easy, right, just live who you are, be who you are, but it can definitely be difficult. Let's go ahead and get into more about who you are and share a little bit about your life. My friend, tell us more about how you got to running and maybe how it's made an impact in your life.

Speaker 2: 14:42

I actually started running at 40. So that was 23 years ago. My ex and I were running for health and we were just doing it kind of casually every now and then. And we went on vacation down to Naples, florida, and it rained the whole week. So we went to the gym at the hotel and I finally got over my fear of using the treadmill and basically I haven't stopped running since then. We were signed up for a 5k together but we broke up before the 5k. But I still went and did the 5k, which was in October of that year, and it was the most amazing experience, because you know I'm slow and I was at the back of the pack, but as soon as I crossed the finish line, these giant flakes of snow just started coming down from the sky and it was just like the most beautiful experience I've ever had.

Speaker 1: 15:27

It's like an idyllic little finish line there, yeah, and I love how quite literally running's been through with you through many life changes, because so that relationship didn't work out, but you are now in a wonderful relationship. You guys just actually, well as of the time of recording, just tackled a 5k together, so congratulations on that. Tell us more about how your running maybe evolved and how it played a part of your journey along the way from 23 years ago.

Speaker 2: 15:57

Well, I mean honestly, I never thought I'd run anything more than a 5k. I was just running, like I said, just for health, just sanity mostly. And then you know, then there were some series that we signed up for, some beer series, run for beer series where you could get a jacket if you ran six out of the eight races, or whatnot. And you know we're just slaves to merch.

Speaker 1: 16:18

Yeah, swag life we got.

Speaker 2: 16:21

Yeah, we're going to sign up for it, so, yeah, so you know, part of that race series was doing a 10K and actually a half marathon was one of the races that first year. And yeah, no, we weren't trained really and it was cold and we were up in New Hampshire it was like this misty, gross stuff coming down. We got through it together. We had another friend with us, Emily, and all three of us got through it. We're freezing, but we did it and yeah, I can clearly say that right there. And then I was hooked Amazing.

Speaker 1: 16:51

So you're running and then around. The same time is when I think that you've also embarked on a new career. At that point, correct?

Speaker 2: 16:59

No.

Speaker 1: 17:00

No, okay.

Speaker 2: 17:01

No.

Speaker 1: 17:01

So how is your career impacting your running or your running impacting your career during this time, or is it not? Is it kind of you said for sanity? So I think a lot of us have work stress and we turn to running to kind of help us relieving that work stress a little bit.

Speaker 2: 17:13

So I joined Corning in 1999 and the running really started in 2004. And then I broke up with my ex in 2004. So the running was with me all through Corning all 24 and a half years. But yeah, I got let free from Corning in October of last year and obviously without running. It would have been a very different story as to how I handled that situation.

Speaker 1: 17:36

I think what I find interesting, though, is that what you have as a permanent constant is the running. So, through relationship changes, career changes and, I'm sure, a myriad of other things that happened over those 24, 23, 24 years, absolutely Okay. So tell me, you go from a 5k and you hear that this race series has amazing swag and we all about the swag life. So that has you tackling distances that maybe you didn't originally conceive of. At some point, you decide that you're going to throw your hat into the ring and you're going to cross 26.2. Was that something you ever really wanted to do? Did you get swept into peer pressure? Tell us more about that.

Speaker 2: 18:15

Well, I grew up in Newton, probably a little over a mile from the hills, from the Heartbreak Hills. I used to every Monday, every Patriots day, walk up to Com-Av and watch the runners come up the hill. You get so dizzy just watching them all come up the hill. It was amazing. My pediatrician's office was right where I stood and that's where I conquered some of my biggest fears in getting my allergy shots. Like I started weekly and then, you know, biweekly and then monthly. So it's kind of fitting that I would stand right there and watch the people come out for the marathon. But there's always been a love of the marathon. You know, for me I'll never forget the first time I didn't get to attend because I was at Tufts and they didn't have Patriots stay off. I was so offended, I was so upset. But I don't even remember how this opportunity came up. You know, I guess I learned about charity teams and there was the option.

Speaker 2: 19:05

In 2016 was my first attempt at Boston and that was for the Special Olympics, which is a charity very near and dear to me. So I did sign up for that Again big fundraising goal, $10,000, got that done and then got to mile 19. And I had to pull out because my back was really bothering me. My back was bothering me kind of, that whole training cycle. I did, you know, the half marathon training in like February or maybe early March, I don't remember and basically by the time I got home I was crawling around the house because I couldn't walk. So some physical therapy got me back on my feet and you know we all decided I would try it. You know you can't get to the finish line if you don't cross the start line, so we went for it. But yeah, at mile 19, I said I think that might be enough.

Speaker 1: 19:51

Okay, yeah, so how did you feel about that?

Speaker 2: 19:54

Obviously disappointed. But you know, happy that I met the fundraising goal, happy that I at least started.

Speaker 1: 20:01

Happy that I got pizza. So in working with you and getting to know you and becoming friends over these past few years, one of the things that I have learned is that you are incredibly hard on yourself. So when you say disappointed, I feel like this is 2024, sue talking about it, but back then I have to think that it had to have felt a little bit more soul crushing. But you also are wonderful at giving yourself an opportunity to process the emotion, feel the feels and then move on. So in looking at that training cycle, what would you say your lessons learned were?

Speaker 2: 20:29

Oh, get in shape. I mean, don't just think you can do it without doing all the other work besides just running. I think the last few years have definitely made me a better runner. I wish I had had this knowledge then, and in 2021, for that matter, when I did do Boston and did finish. I just think I've always said you give us your athletes, you give us the recipe, and what we do with it is up to us, right?

Speaker 1: 20:53

I did call you a cook extraordinaire, a chef extraordinaire. So I mean you do incredible stuff with ingredients.

Speaker 2: 20:59

I'm a sucker for a recipe, right? I mean, yeah, I mean so I think, yeah, I didn't have the recipe before, I didn't have someone kind of behind me telling me all the pieces and I have to figure out how they fit together, of course, but yeah, that's why I think I'm in a better place right now.

Speaker 1: 21:15

So, when you did have to call out of that specific race and you're incredibly proud of your fundraising efforts and that's something that's near and dear to your heart all the way around, because you didn't just stop there. You've gone on to fundraise for a myriad of other situations as well, which we're going to talk a little bit about Did you know that you were going to try it again? Or at that point, did you say this is it. I'm not tackling this.

Speaker 2: 21:36

No, I broke up with running for probably six months, I think.

Speaker 1: 21:40

You broke up with running officially for six whole months. You guys took a break.

Speaker 2: 21:43

Yeah Well, okay, take a break, sure, whatever you want to call it.

Speaker 1: 21:46

I feel like this is a Chandler situation, like this is a friend situation. We were broken up, we were on a break. I'm okay.

Speaker 2: 21:53

Yeah, I couldn't imagine ever trying again. You know, I mean, obviously I had to heal my running.

Speaker 1: 22:02

Fair, yeah, we've all been there. I mean, if you are in a relationship with anything long enough, there's going to be days where you don't want to talk to that individual and running is just like that. So tell me, like fast forward to, we, get healed up, we get back kind of to our status quo and then we're kind of also plummeted shortly after that into a pandemic where the world kind of freezes. How does running come?

Speaker 2: 22:26

Well, I think it came back when I moved into what we affectionately call the house from hell. We bought a house so that I could be closer to my work, to my office. We called it the fun house when we first saw it because it had 14 rooms, it had an indoor pool, it had an outdoor fountain, circular driveway, everything, yeah. So the potential was there. I saw the potential which I do in everything I do. But it turned out to be really a house from hell. I mean, as we were moving in, the heating system broke, air conditioning system broke, the doors in the indoor pool room didn't work, so the pool actually froze.

Speaker 1: 23:26

You know we had plumbing issues. It was awful, but you know, finally, as saying that you might be besties with a treadmill or at least acquaint really good friends, Does it depend?

Speaker 2: 23:36

I actually talked to my treadmill today. Ok, I said hello, friend, because you know I've been mostly running and outside because it's been nice, thank God. But you know, I just wanted to know that I'm still here for it. For her, yeah, and I mean I named her after one of my favorite people in the world, madalena, my friend, maddie from Amsterdam.

Speaker 1: 23:56

Oh, yeah, so you have positive connotations all the way around with the treadmill. Yeah, absolutely, and it helps you to stay consistent during those really dark, cold winters. And yes, yeah.

Speaker 1: 24:13

Good to hear that. Ok, so we have the house from hell. We decide we got to get back to running or we're going to go absolutely insane. Where do we go from there? Because I am going to slow it down a little bit from. I'm going to tackle Boston again. I'm going to tackle tens of thousands. Well, it is. It's at least $10,000 for most charities, so thousands of dollars worth of fundraising which, friends, if you haven't ever fundraised, we both feel very passionate that you should. It's something that's wonderful. What it gives to you and to those around you and the impact it makes. It really does make it special. But it also is an incredibly stressful full-time job. So you have a full-time job, you have a life, you have a wife, you're like in a relationship, you have everything going on in your life, and you decide I'm going to add running fundraising again into my world. So how does that work out? What makes you decide that?

Speaker 2: 24:56

Yeah, so the marathon training is your third, well maybe your fourth job, I don't know.

Speaker 1: 25:00

And then there's the fundraising, which is your fifth job, they're all, and there's only still 24 hours in the day. It's not like we get to add any two extra hours just because we're fundraising.

Speaker 2: 25:08

No, and I mean honestly, I had this weird injury before Boston. Before that opportunity came up, I had some pelvic floor issues. Probably for like a year I was having this pain that you know, no one could pinpoint, and finally my chiropractor suggested pelvic floor physical therapy. I didn't even know it existed. Yeah, it fixed me. I had no more pain, you know, and it was just like okay, now that I'm feeling better, maybe I'll go run a marathon. It was kind of like that. I actually called up coach Betsy from charge and I said I need you to talk me out of something.

Speaker 1: 25:46

Oh please, how are you going to call a run coach and ask them to talk you out of something?

Speaker 2: 25:49

That's exactly what she said. She said no, that's not. My job is to talk you into things, not out of things. Yeah.

Speaker 1: 25:56

Unless it's sky jumping, and then we may consider it, and only if it has like, if it's a week within the marathon race. That's probably the only time we'll talk you out of that as well.

Speaker 2: 26:06

Yeah, so, um, I got in with the Vanessa T Marcotte Foundation, which is obviously an amazing organization in support of defending women against violence, allowing women to live boldly in a world without fear. So, again, another charity close to my heart a local woman who was brutally killed out on a jog or a walk or whatever the story may be. Yeah, another $10,000 fundraising goal. I mean, I think, because it was a local story. A lot of people knew about it and were willing to. You know, come to my events and donate. Yeah, we got it done. You know, I got some good support from people at Corning and you know we had a bunch of fundraising events which were great.

Speaker 1: 26:46

I also want to point out, though, cause I mean you make it sound easy, and we know that it may be the recipe for success on. It is maybe simple, but it's not easy necessarily. And also you are fundraising during a time where, again, a lot of events for you had to happen virtually, because your side of the world is pretty shut down during that time. But congratulations, because you met your goal, again, a really large goal. So tell us about how did that Boston training differ from your first one? You started it, you finished it strong, and what lessons did you learn from that one?

Speaker 2: 27:31

the group of runners. The charity runners were meeting in Boston on Saturday mornings to run the course, and I made myself get out of my own way and go into Boston and meet up with them, both for the social aspect and also for, you know, getting familiar with the course, especially the part of the course that I didn't get to finish in 2016. That last part, we had a great plan and we followed the plan. I'm still very I wasn't hitting the mileage the way I should, but you know I kept trying, you know. But that experience of getting familiar with the course and running the course made me know that I was going to finish, because I knew exactly where I was at every point along the way and how far I had to go.

Speaker 1: 28:05

So your lesson learned from that one is what? Because it sounds like a few lessons, but I'm going to let you kind of do key summary takeaways from it.

Speaker 2: 28:13

Take advantage of the in-person. Get togethers with other people that are running, learn from them, especially the seasoned veterans that are running, and if you have the opportunity for any race, run the course, get to know it. Okay, yeah, absolutely it.

Speaker 1: 28:31

Okay, yeah, absolutely. I think that Boston is a bit unique in that most people do tend to run sections of the course quite frequently as part of their regular running route, which is super exciting. But I think that that's also like get to know it even if you can't run it. Thanks to modern technology, there are a lot of opportunities to run a lot of these, especially the majors, on, like your treadmill with iFit programs Like the iFit yeah, exactly, so there's a lot of ways to get to know it a little bit more. Do your research.

Speaker 1: 28:52

We live in a beautiful time where you can look at blogs and podcasts and have details about all of the different turning points and kind of some words of wisdom along the way. So I know I definitely deep dived when I did New York City, because I was really concerned about that one as well. Okay, so you learned to use the community support that was available to you. You learned resources. You learned to ask, because you were in the fundraising at the same time, so you just basically learned to ask everybody and anyone. Yes, like Pam.

Speaker 2: 29:18

Sue, that's what I tell everyone. Don't ask. The answer is always no, so just ask, ask, ask. That's what I always say.

Speaker 1: 29:26

And then you learned that there was a lot of value in spending more time on your feet, even if you didn't hit the mileage, is what I'm hearing, absolutely. So now, what made you set your sights in Chicago? Peer pressure Is it the swag life again? No, I'm teasing. The swag life again. You're doing it for some swag? No, no.

Speaker 2: 29:54

Okay, so last fall I did Cape Cod Marathon Relay with some friends of mine to call themselves the Fab Four. That's fabulous, yeah, right. So with the fabulous Freitas and the Fab Four, so you know, we had a great time. I spent the, I had the first leg, so I spent basically the rest of the day with them as they finished their legs. And then, I don't know, at some point during the day the conversation went towards. You know, they were all going to run Chicago for charity and they really wanted me to come with them and I was like I don't know, I don't know, I don't know.

Speaker 1: 30:21

Wait, let me I'm going to interrupt you Walk us through. Why is I don't know? What are your fears at this point when you're being I mean, after Boston I said I'd never run another marathon. I mean I said that's it Okay, I mean, but we all say that. So what's your fear specifically that you're thinking, when you're saying I don't know? Is it the time commitment that you're fearful of? Can we also discuss that? I think that during this time, you were still unsure about your next steps because you were not currently at your current position, right?

Speaker 2: 30:49

It was a few days after I got laid off that we did this marathon. Yes, right.

Speaker 1: 30:53

So there's a lot of uncertainty, and is it fair to say that you tend to work best within the definitions of knowing, like your schedule and knowing what's happening in here you're kind of plummeted into, like I have no clue what's next for me.

Speaker 2: 31:07

Yeah, I mean especially like financially. I had no idea what was happening. I'm next, you know, so obviously never been without a job, so I didn't know what to expect. But yes, looking for a job is also a full-time job, you know which? I kind of channeled some of my fundraising knowledge into looking for a job, like making sure you ask right, Because if you don't ask or you don't apply, the answer is going to be no. So I just kept applying. But yes, they were running for charity. A certain coach of mine put my name in the hat for the lottery for Chicago but didn't get in the lottery. And then I found out the charity that my friends were running for was full. So I did some research and applied to a bunch of other charities and, sure enough, Girls on the Run. Chicago had bibs and familiar obviously with Girls on the Run from Florida. So I hopped on that train and go in it ever since.

Speaker 1: 32:02

Okay, so what turned it from, I don't know, I don't know, I don't know to I'm definitely gonna do this? Was it just that you started to research it and you found that the opportunities were very much available? So you found, like, less excuses I won't use them excuses less reasons not to do it and more reasons to do it. But there still had to be a turning point where you actually say I'm doing this. So I want to know what that, what the thought process was there.

Speaker 2: 32:25

I think everyone I talked to has such good things to say about Chicago, like everyone. It's just that maybe if I had started there it would be a different story. But yeah, I mean it. Just, I don't know, at some point I was just like, okay, let's just do this.

Speaker 1: 32:38

Okay, yeah, you know, and then I'm going to be obviously with my friends and yeah, I think it'll be fun so with your fundraiser now, one of the things that I love is that you kind of are in a different space mentally as you move into both your fundraising and this opportunity. And I'm gonna just kind of read a little bit of what I'm seeing here. It's like a Phoenix rising from the ashes. I'm brushing off my running shoes to run 2024 Bank of America Chicago Marathon, so I wanna know why the phoenix rising from the ashes? What is it that we're looking to? We're soaring, what are we soaring toward and where do we see that? This is kind of a rebirth for you.

Speaker 2: 33:16

I mean, I think the biggest thing obviously was getting laid off from Corning and that was probably the lowest that I felt. So, yeah, I think I needed to do something to find joy, joy without the stress of corning. So I dug myself out of that and I think, you know, having this goal of the marathon gave me purpose at the time because I didn't know where I was going. And I mentioned to you too, I'm treating it like a project, like if I was at work and I had a project. I'm doing the things that I would do at work to get to this goal Right. We have a plan. You know I'm doing all the things to get to the plan. I'm making contingency plans. Yeah, I mean, it just feels like taking everything I learned from a previous life and repurposing it for this.

Speaker 1: 34:00

So I know I'm digging a little deeper here, and the reason is because I think that a lot of us, when we're faced with these decisions of tackling something that creates a bit of fear, where we're faced with these decisions of tackling something that creates a bit of fear, where we're in the I don't know space, and there's that opportunity to kind of start to look at am I ready to do something this big, this audacious? You know you've done it before, but in a lot of ways that maybe makes it a little harder because you know what it takes to do it from before as well. So I love that you, in true Sue fashion, kind of researched it as much as you possibly could and then decided yeah, this is something that I can definitely do. I know, again, you love this nonprofit. It's near and dear to your heart, which is the number one rule, I think, for anyone who's considering fundraising do not tackle fundraising without having some kind of cognizant knowledge of who you're fundraising for and connection of some sort, because that makes a big difference.

Speaker 1: 34:49

There's no doubt on that and I could see where a lot of the parallels of what the curriculum of Girls on the Run has is also a lot that you live in your day-to-day life as well. It's about being confident and being bold and working together with a team, and that's something that you embody in every aspect of your life. So I want to know more about what are you excited in this training for Chicago? I love to hear you say that I'm prioritizing myself as I would a project, because, again, for folks that don't know, sue Sue is someone who, once she has any kind of a challenge thrown down to her, especially a project, she wants to make sure that it is executed as flawlessly as possible and will dedicate herself to it fully, wholly and just completely passionately. So this is very heartwarming for me to hear that, hey, I'm worthy of being that number one project of my life. So tell me more about what was the turning point for that? I mean, I think it was.

Speaker 2: 35:46

I had this real epiphany moment. Maybe November or December, I don't remember when, but I woke up one morning with this attitude of gratitude, like I'm free, I can do whatever the heck I want now, so why not do something for me? And that's probably you know, when I went about going to find a charity to run for. I just think it's funny, because when they set me free, the last thing that the guy said to me as I walked out the door is you know, take good care of your shoulder, my new shoulder. And without skipping a beat, I turned to him and I said well, at least I don't have to carry the weight of this job around anymore, which is true, I mean, it was weighing me down for so many years. You know, now I just feel light and free and like I can tackle anything.

Speaker 1: 36:38

I think that this has to connect on a lot of levels of people are listening in, because there's a lot of times that we live our lives not even realizing how much weight that we're carrying from others, be it family or relationships or work. So in looking at this, I know that, again, it was a very challenging time. There was a lot of fear of the unknown and being able to feel like you were set free and that attitude of gratitude.

Speaker 1: 36:58

I'll never forget actually getting that message from you, where you said and you know it was, I'm sure- you have it in writing types because we came in, yeah, exactly, and you said that you, basically, you were just, you were ready to approach life like that and, for the record, you've always approached life with gratitude at the forefront. I think the defining factor was at this time. It was like I want to move forward, in a way that I do feel unencumbered and be very grateful of what was perceived as a very big challenge or very big setback, as being something that actually launched me forward. So I think that that's very exciting. What would you say, if you're willing to share that you're looking to do in Chicago in terms of, at this race, what are you hoping to do? You want to start strong, finish strong. Do you have any specific goals? Do you want to eat the most amount of Chicago hot dogs afterward? I mean, what are your plans for Chicago when you envision yourself being there? What is it you're hoping to accomplish?

Speaker 2: 37:50

I mean definitely pizza and I want to see the Bean. And actually my new company has a fabulous furniture showroom in Chicago which I would love to go visit. So putting that on the agenda somewhere. I'm not going to have a lot of time to do that, but hoping to get there on the Friday before I do want to soak it all in. I mean, I've never really been to Chicago except for the airport, so that doesn't count. I do have, you know, a colleague who lives there, so I'm hoping that you know we can get together. I'm hoping that she'll come cheer me on. You know, I'm hoping a high school friend of mine is going to come cheer me on. Yeah, I mean, I think in terms of the run, I just already feel very locked in and focused on feeling good, I don't know.

Speaker 1: 38:31

It's coming across for the record and all of your numbers. You've had an incredible last few months. It feels like winter thawed and gave away to spring and added a little extra pep in your step and you have just really again going back to your fundraiser. You've truly soared, so it's exciting to see that trajectory and continuing to move that through. Also, like your recent mile time was just absolutely amazing. So it's very exciting to see what we have in store for the summer. If any, do you have any fears or challenges that you could see yourself needing to kind of focus or at least have in the mind side of things that you need to work on overcoming during this cycle?

Speaker 2: 39:11

My only fear is don't get hurt, don't get hurt, don't get hurt. You know, just because it has happened before a lot, often early, and often, I mean, I guess, if anything does happen, hopefully it happens early and we can overcome it. And you know, I have a great team.

Speaker 1: 39:28

I was literally thinking that I was going to say that you have an incredible team. So I would definitely suggest everyone listening if you are tackling any distance, to make sure that you get in touch with a good team. So let's talk about your team. You have a fantastic chiropractor that you work with.

Speaker 2: 39:43

I do Dr Andy is a fantastic chiropractor. I've been with him for years now. He has been by my side for all these crazy running ideas that I have. You know, I think the day that I went to see him was when I decided I wanted to run Boston in 2021, after, you know, having the back issues in 2016. I don't know, I have to look at that, but anyway. But you know, I said Dr Andrew, get me to the finish line, boston Marathon. He said I will, I'll get you there, and he did. And then you know, obviously, physical therapist, massage therapist I used to have an acupuncturist but unfortunately she passed away, but she was amazing. But I mean, I call them all the king's horses and all the king's men, even though I'm the queen, but you know, they're the ones that put me back together again and, yes, I would not be able to do it without them.

Speaker 1: 40:31

Let's also give you credit because you are diligent in making this happen as well. You carve out time to show up for these appointments. You're very diligent about having them on your schedule and your regular rotation and I know that a lot of folks tend to think of like, oh, this sounds so luxurious, I get to go to a massage therapist. Generally, a sports massage is not really that fabulous. Actually, I say that it's like anti-fluff and buff. It's actually can be quite uncomfortable, but it's really helpful in keeping our bodies mobile and limber and healthy.

Speaker 1: 41:03

You're also doing incredible strength training and cross training and staying active, and you do mindset work and breath work. I mean, girl, you do not give yourself enough credit. Again, you are doing all the jugs of puzzle pieces in those nutrition component and I know you've spent a lot of time in researching the best products that you can have and utilize. So what questions do you think that you have unanswered as you move through into this cycle? Not probably a lot, because as a project manager, that's not something that she allows a lot of room for is unanswered questions.

Speaker 2: 41:37

No, I mean I'm definitely. You know I want to think about what could go wrong. Right, because that's what a good project manager does and you have the whole mitigation portfolio. I mean, most of what I see going wrong is, you know, physical stuff, because you know my body has just let me down before. I think I feel pretty good about, like nutrition. I feel good about hydration. I feel you know the logistics. I always worry about the logistics of getting to a race and getting settled and getting up in time, obviously, and all that good stuff. Luckily I have the run Disney training for the two o'clock wake up, so this is going to be such an easy wake up.

Speaker 1: 42:11

In comparison. You're not going to have any issues whatsoever. Okay, so let's venture into a little bit more about creating community Because, again, as you said, you have your fab four that kind of gave you this really gentle peer pressure, and then you are truly one of the original members of the Extraordinary League, before it was even called that. So let's talk about how that plays into, because you've created quite a community. Even within the league. You have some folks that maybe you met through Run Disney or maybe through other races. Tell us more about how that plays into your training and your day-to-day life, even though a lot of it's virtual.

Speaker 2: 42:51

It's interesting. I was thinking about this today. I think I love that we now refer to it as the collective, because it feels like when one of us succeeds, we all succeed, and when one of us falls down, we pick the other one up. It is part of like that hive mentality, you know, and I think part of that too is, you know, I don't feel like I'm running just for me, I feel like I'm running for the collective, you know. So obviously, I don't want to disappoint myself, I don't want to disappoint the collective, and you know, I know everyone has my back. I mean, it's just how it feels.

Speaker 1: 43:18

Yeah, absolutely, which is why we're so excited to share your journey. Let's have a little bit of fun.

Speaker 2: 43:32

Let's have a little bit of fun. Let's talk about maybe some of your running superstitions or rituals that you have. Do you have any? I have one at least, so I think we talked about this a few weeks ago. But always left sock, right, sock, left, shoe, right, shoe always.

Speaker 1: 43:39

This was a prompt for our moment of mindfulness on Wednesdays over in the training group, where it was a conversation of if you're mindfully aware of how you put on your shoes when you're getting ready for a run, so you're a left sock right Left sock left shoe no left sock right, don't mess with me.

Speaker 2: 43:58

And then left shoe.

Speaker 1: 44:01

She's testing me now. I'm going to write it on your training plan to try it the other way to see what happens. Right, friends, you'll have to let us know. You can utilize the link in episode notes to send me a voice message or a text and let us know if you are a left sock, right sock, left shoe, right shoe individual. Are you a sock shoe person? I'm personally a sock shoe. I know what can you do. I mean, it's all about having like some unique traits. Okay, so that's your superstition. We will not mess with that, I promise let's talk a little bit more about your favorite way to unwind after a long training run. What are some of your go-tos? This is something I haven't told you. I enjoy a nice cold Mountain Dew.

Speaker 2: 44:42

This is something I haven't told you I enjoy a nice cold Mountain Dew.

Speaker 1: 44:47

I would have never, ever guessed that. Are you serious? I am. Oh my goodness, that's so much caffeine.

Speaker 2: 44:54

Well, diet Mountain Dew, so I mean, but actually it's probably still caffeine.

Speaker 1: 44:58

Yeah, it's probably still caffeinated.

Speaker 2: 45:00

But yeah, I mean, after some of the other races I've done in Florida too, I mean I have craved caffeine, I think because I've had like iced coffee.

Speaker 1: 45:11

Well, for the record, in Florida we're getting you up at two o'clock in the morning.

Speaker 2: 45:12

Of course you're craving caffeine, your body wants to go back to bed, good point, but this was even before Disney, like Cocoa Bean.

Speaker 1: 45:15

Okay, yeah, okay, that's fun. I didn't know that. I just kind of pegged you as a pickle gal after a long run, that goes without saying I have to have a big pickle juice.

Speaker 2: 45:27

I actually started trying the live brine pickle juice most recently because it's good for the gut. I'm doing little shots of that on a daily basis. It's good, it works.

Speaker 1: 45:38

Well, as I look forward to your next things. I believe actually, when this episode airs, you will be embarking on the Boston Athletic Association 10K. So, friends, if you want to cheer her and support her on this weekend, it is one of many long runs and fun things that she has in the works as she makes her way towards Chicago. Let's go ahead. Before we wrap up here, you're going to be hearing from Sue, at least on a monthly basis until we follow her on her road to Chicago, friends, but do you want to let us know a little bit more about Sue Rises Again for Go To Chicago, just excited to get out there and, you know, get going and be part of the excitement.

Speaker 2: 46:20

You know, having seen it on the iFit program running through Chicago, I kind of feel like I've been there already. But just the way the crowd sounds and you know I can almost smell the food, you know through the video. So I'm just excited to take it all in. I'm not as rigid as I used to be about, you know, running. I want to enjoy it and that's really the secret.

Speaker 1: 46:42

So taking in the training, enjoying that process as well, and then enjoying everything that you can about that entire weekend in Chicago.

Speaker 2: 46:51

Yes, and meeting the, you know, the Goater team, which I haven't met yet.

Speaker 1: 46:54

So that's always fun. That'll be super exciting. All right, before we move on, what word of Sue Fabulous Freitas? Kind of wisdom would you leave with folks that are kind of in the I don't know phase of taking their next steps towards making a decision to whatever it is, be it a 5K, a 10K half, maybe they're thinking dopey, ultra. Whatever it is, what would you wisely tell them, as someone who's been in those shoes?

Speaker 2: 47:20

I mean, I think it's kind of like fundraising If you don't try it, you're not going to know. So why not?

Speaker 1: 47:25

Why not Indeed? Thank you so much, sue, for those wise words. We can't wait to continue following your journey as you progress and make your way to Chicago during, of course, all of these summer running. So, friends, if you are here to listen to the remaining lessons learned of how to optimize your training during these hotter days, well, we're going to go right into keeping our cool with lesson number six embracing the shade. Now, I'm not talking about throwing shade where you are maybe hurling insults at others, but we're going to embrace the shade on our routes. You're going to choose those routes that have plenty of trees and shade. It's a simple way to keep your body temperature down and avoid overheating, because if you've ever opened up your weather app and kind of given it a look-see, you'll see that generally, the real feel under shade is anywhere from 5, 10, maybe even 15 degrees cooler than if you're out in the sun where it's baking. So if you can't get out for those early morning runs or those late evening than if you're out in the sun where it's baking. So if you can't get out for those early morning runs or those late evening runs, you're going to want to plan for a shady route and you can contact your local run clubs, your local running store or utilize all trails. All trails allows you to filter by activity and you can really make sure to set yourself up for success with your route before you get out for your longer runs. Lesson number seven, talking about those longer runs, is all about acclimating gradually. You're going to want to avoid diving headfirst into super long runs in the middle of the heat. So if you've taken a bit of time off, or even if you've stayed consistent but they've been much shorter runs, let's gradually increase our exposure to the heat. So potentially utilizing your treadmill for the longer runs, doing a bit of a hybrid approach, but give your body time to adjust by gradually increasing your exposure to the heat over a couple of weeks, again making sure that you're introducing only those shorter runs until you feel like you've become a bit more acclimated to the heat.

Speaker 1: 49:34

With that said, friends, one of the most important things that you have to keep in mind is lesson number eight. You must, if you do nothing else that I've suggested here except to feel confident in your body and wear whatever you want to wear, if you do nothing else that I've suggested here, except to feel confident in your body and wear whatever you want to wear. If you do nothing else, I want you to have lesson number eight in mind, and that is adjusting your pacing, because as it gets hotter, your body is going to need you to pull it back, and it is a okay. This doesn't mean that you are losing fitness. It doesn't mean that you are incapable fitness. It doesn't mean that you are incapable of running a faster pace, as you maybe did, maybe two, three, four months ago. It just means that we have to focus differently. This is a great time to focus on effort rather than speed, maybe even using our heart rate monitors to keep track and to ensure we're not getting into too high of a heart rate zone or we're not pushing a little too hard. So expect those slower paces. It's going to happen.

Speaker 1: 50:32

Come to just realize that's the name of the game of staying consistent with summer training or, again, utilizing those treadmills. If you must get in some speed training or you're just looking to have a bit of a faster run, you're going to want to potentially utilize your treadmill there as well. Which brings us to lesson number nine. It's like I planned these out or something. If it's going to rain and there's thunderstorms on the horizon. I want you to be safe, so adjust your running plan. This is going to be another opportunity where you may have to use that treadmill.

Speaker 1: 51:08

This time of year, summer storms can be incredibly unpredictable and roll in very, very quickly. So check the weather before you head out and, while I do feel that you should still practice training in the rain and I have a blog post all about that you do not want to run when there's lightning, so if you're caught in a storm and there's lightning, please seek shelter immediately. And, of course, planning your head before you head out. What are some of your points of refuge in case the storms do roll in? I tend to do that as well. Now, after the storms have come and gone, be cautious of those slippery surfaces and, of course, again going back to our gear wearing bright reflective clothing to improve visibility in low light conditions. Which brings us to.

Speaker 1: 51:59

Last, but certainly not least of our lessons learned is nutrition matters. You have to fuel your body with balanced meals before your run and you want to refuel with protein and carbs post-run, because your performance and recovery depend on it as we get into these extreme temperatures, be it too hot or too cold. Your nutrition really is going to be the game changer to helping you stay the course. So, pre run nutrition you're going to eat balanced meals with carbohydrates, proteins, maybe a tad of fat to fuel your run at least one hour, maybe even an hour and a half, before running to allow for digestion during the run. You're going to want to use those energy gels or choose for runs longer than an hour and we could talk about fueling for an entire episode. I'm sure, and maybe we will do that in the future. If you would like that, let me know.

Speaker 1: 52:56

But consider either goos or gels and I have been playing with my fueling this summer season as well and I think I'm nailing down my strategy of what works really well for me and it doesn't involve big newtons this particular year, but it can. So don't think that you have to only have gels or goos or energy chews. You can utilize whole food options if you so inclined, or maybe even candy, because it is relatively very similar in terms of the carbohydrates. However, it does not generally have electrolytes, so make sure you're getting in those electrolytes somewhere. And then, of course, as I mentioned before, you're gonna have to refuel and rehydrate with delicious and nutritious poster. Run to drink water, electrolyte-rich beverages. Eat a balanced meal with protein and carbs within 30 minutes of finishing your run. If you feel like this time of year it is incredibly difficult for you to eat after a run because you're baby hot and sweaty, a little hot and bothered Then, my friend, I'm going to ask you to consider protein bars, a shake, or maybe again some of that delicious summer produce like watermelon is incredibly refreshing or citrus, but finding what works for you and getting that refueling process started Now I promised you a bonus before we officially leave, and that is the biggest bonus of all is a positive mindset.

Speaker 1: 54:24

In the training group, the Extraordinary League, we have decided to rebrand those sweaty runs into creating shimmer. So every time I go out for a run and I get a little again hot and bothered or annoyed, I talk about how I'm sparkly and shimmering and really just enjoying it, just creating that positive mindset over and over again, because running in the heat has its benefits. Again, those fall races are made here in the summer with our everyday paces. So you're going to have increased endurance and that mental fortitude by increasing that positive mindset about your summer running. So adjust your goals to match the conditions, but celebrate all of those victories every step of the way.

Speaker 1: 55:10

If you're lacking in motivation, the running groups, be it online or in person, are a wonderful way to get support in that extra bit of pep in your step. Of course, this means that I'm going to ask you to join the extraordinary podcast community, the stride collective. So, friends, don't forget to subscribe and leave us a review of extraordinary strides podcast. Follow us on Instagram at extraordinary strides pod and join our Facebook group for more tips. Community support inspiration friend, thank you so much for joining me. I can't wait to see you next time. And then I'm going to ask you to keep running, keep shining and shimmering and keep making those strides, even in summer, positively extraordinary.