113: 3 Fit-at-50 Personal Record Secrets with Wendy Cicek Steiger, MD, and Liz Whitteberry

Runner of the Week and physician Wendy Cicek Steiger, MD, takes listeners on a coast-to-coast US tour as she recounts celebrating her fiftieth birthday by running six marathons, Liz Whitteberry details her latest personal record (PR) using the Maffetone Method, and go-to real food dietitian, Serena Marie, RD, answers a Facebook group listener’s question about intermittent fasting.

Jabra Joy
Becky Fedora Clayton stops by The Running Lifestyle show to rave about the Jabra Sport Coach wireless earbuds.

• Beats the sweat/weather blues with these durable, water resistant headphones
• Tailors the fit using five different earbud selections
• Takes phone calls with clarity via Dolby™ Sound Enhancement

Don’t forget that you can still win a FREE pair of Jabra wireless earbuds and a 30-minute Skype chat with Kari by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join will pick a winner at the end of January, so stay tuned!

Runner of the Week: Dr. Wendy Cicek Steiger

Physician Wendy Cicek Steiger, MD, regales Kari with her PR running journey in 2015.

• Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!)
• Completed Marathon 1 (Big Sur International Marathon in Monterey, CA) with her first-time marathoner husband Andrew in April
• Ran Marathon 2 (Rite Aid Cleveland Marathon) three weeks after Big Sur in May—learn about “Fast Food Row”
• Ran Marathon 3 (Erie Marathon at Presque Isle in September)—where she PRed
• Ran Marathon 4 (Akron Marathon) in October—as a supported training run
• Ran Marathon 5 (Marine Corps Marathon in October)—with people from various running groups and finished the race with FotiPanagakos (from Team TRLS Runs Chicago for Action for Heathy Kids) and others
• Ran Marathon 6 (Mississippi Coast Marathon) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker
• Believes in daily meditation (Headspace), practicing yoga, and proper nutrition
• Loves online running communities for the comradery, support, and to bring like minds together
• Describes why sitting still is a huge challenge
• Refers to Dr. John J. Ratey’s books Go Wild: Free Your Body and Mind from the Afflictions of Civilization and Spark: The Revolutionary New Science of Exercise and the Brain
• 2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, Buffalo Marathon or the Fargo Marathon, to qualify for the Boston Marathon

Liz Whitteberry

Team TRLS Action for Healthy Kids runner for the Chicago Marathon, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (Episode 77), “Seven Stories Of Taking On The Marathon Distance” (Episode 94), and “Chicago Marathon Recap W/ Jeff Galloway & Team TRLS” (Episode 98)—tells Kari how she rocked her most recent PR using a heart rate training method.

• Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January
• Started the Maffetone Method (The Big Book of Endurance Training and Racing by Philip Maffetone) and using heart rate training (be patient and be consistent!)
• Attended Chi running clinics
• Talks about Zone 2 heart rates and pace bands
• Tells why running is about the joy of the journey and celebrating milestones together as runners
• Completed the 2,015 miles in 2015 challenge
• Raves about the Chicago Marathon (You can get the inside scoop on all things Chicago Marathon with Race Director: Carey Pinkowski from “Bank of America Chicago Marathon Race Director Carey Pinkowski” (Episode 88)
• For more info, check out “What a Runner Needs to Know About Zone Training & Stress Fractures” (Episode 57) featuring Polly de Mille or chat with Liz and others in the private TRLS Facebook page
• Is nearly 50 (say happy birthday on 11/11/16!) who lost 35 pounds when she first started running and is going for a Boston qualifier (BQ) time at the Chicago Marathon

Mike Clarke

Founder Mike Clarke of the Big Beach Marathon in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more.

• Tells the overall time limit for the full and half marathons
• Provides parking details on the “main drag”
• Gives bag-drop information (via Operation ReConnect)
• Shares last-minute information for the race
• Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the Big Beach Marathon!

Serena Marie, RD

Brooklyn’s in the house as Serena Marie, RD, answers a TRLS Facebook group listener’s question about intermittent fasting.

• Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices
• Correlated with increasing lifespan
• Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer
• Human studies are twofold—1) not a lot of research out there 2) shows that the evidence doesn’t say it’s harmful but doesn’t show that it’s superior to being more mindful of food choices and choosing more nutrient-rich, lower-calorie foods
• Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation
• Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns
• Why it might work best for single, younger men
• Catch Serena on Periscope (@SerenaMarieRD)
• Kari mentions moderators versus abstainers (February Book of the Month: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Lifeby Gretchen Rubin)
• Friendly reminder: Always consult your physician before modifying your diet.

Next week, it’s all about love! Kari talks with a life coach about self-love and relationships. Serena Marie, RD, also incorporates love into her nutrition segment.

Namaste TRLS brothers and sisters!

Contact:

Wendy Cicek Steiger:

Email: wendycicek@gmail.com
Facebook: /wendy.ciceksteiger

Liz Whitteberry:

Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley