Barry Main is a beast!

So, it’s apropos that he won the 2022 Winter Beast of Burden 100 Mile only sixteen months after running his first ultra. 

Hear Barry explain how he transitioned from snowboarding to ultra running.  We also talk about some of his early ultras, his smashing of my Cumberland Valley AT Rim To Rim To Rim unsupported Fastest Known Time record, and of course, his epic win at the Winter Beast of Burden 100 miler in northern NY.

We finish up by talking about Barry's aggressive ultra-running plans for the remainder of 2022.

I think you're going to like this one!

PA Ultra records by age
https://sites.google.com/view/paultrarunningrecords

Barry's contact info:
Strava:
https://www.strava.com/athletes/7345356
Follow the antics of Barry, Brett and Nate on Instagram
https://instagram.com/meatballrunners

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

This episode has three parts:

1. Summary and details about my racing results for the year, including a Daytona 100 race report.  
2. What I think contributed to my prolific and productive year
3. Tentative plans for 2022

2021 Summary 

1. Most Races in a year. Ran 11 races ranging from 1 mile to 100 miles, one 1 mile, three marathons, five 50K or similar, one 50 miler (PR), one 100 miler (PR). In 11 states, 10 of them in states I hadn’t raced in before.   Won my age group in all but one…took 3rd in the ME marathon which was one day after the NH marathon.  
2. Retook an AT KFT on my 65th birthday.  Originally set the FKT on my 60th birthday.
3. Most miles run in training....2,500+ 
4. No lost training days due to injury

Keys to a successful 2021

1. Consistently running 5-6 days per week
2. Running a lot of races
3. Strength & mobility training
4. Following a general training plan designed by Zach Bitter https://zachbitter.com/coaching
5. Deb’s support
6. CBD (without THC)

Plans for 2022

1. I plan to run my age in kilometers (66K or 41 miles) on my birthday in mid-January.  This year the run will be run on a track. Tentatively 1/15 Mechanicsburg HS 9:00 am start 
2. I would like to enter a 100 mile & 24-hour track event sometime in 2022.  The challenge will be finding an open event that fits into my schedule.  Stay tuned.
3. I also plan to run marathons and ultras in the 33 states I have yet to run a marathon or longer in. 
4. Training mileage record goal

Dr. Stephen Seiler TED Talk:
How "normal people" can train like the world's best endurance athletes
https://www.ted.com/talks/stephen_seiler_how_normal_people_can_train_like_the_worlds_best_edurance_athletes

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

Pre-Race Planning & Practice

• Hydration/electrolyte replacement strategy-weigh before and after long run to determine water loss or use thirst as a guide.  Drink primarily fluid with electrolytes. 
• Fueling plan - 200-300 calories per hour.  Caffeine is highly recommended if you can tolerate it
• Run/walk strategy-practice!
• Drop bag (calories, chafing, blisters, stomach, clothing, shoes)

Pacing

• Have at least a rough idea of your capability to determine if your pace is appropriate
• Goal should be to run the last half as fast as the first half

Minimize weight on body

• Shoe weight
• Weight on body
• Water storage- only carry enough water to get to next aid station
• Use a waist pack, ultra running shorts, waist bottle, or handheld if possible

Minimize wasted motion
Running form - https://www.youtube.com/watch?v=zSIDRHUWlVo

• Cadence (170+, fight under the center of gravity)
• Posture (upright, shoulders back, hips forward),       
• Arm swing (nip to hip)

Mental strategy

• Live in the moment-keep your focus on the current mile or next aid station
• Smile frequently -  https://uk.news.yahoo.com/why-eliud-kipchoge-smiles-runs-092500940.html
• Mantras/positive affirmations
• Gratitude/appreciation for your ability to participate and view the beautiful scenery
• Don’t allow negative thoughts to enter your mind

UltrasignUp Race Results:
https://ultrasignup.com/results_participant.aspx?fname=Rick&lname=Martin

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

My guest for this episode is my friend and former coworker, Mike Helwig.  I met Mike in 1996 when we worked for a company named AMP.  As long as I’ve known Mike, he has been in a continual up and down struggle to achieve and maintain an ideal weight.  He was the classic yo-yo dieter.   Initially, he had a great deal of success, but eventually, he was unable to maintain the weight loss.

Starting in 2020 Mike started using fasting along with Keto to lose weight.  He’s lost 100 pounds from about 250 to 150.  The difference this time, so far, is that he’s been able to keep the weight off.   I’ve had several guests on the show talking about their experience with Keto, but none to date have talked about fasting.  So we focus on fasting in this episode.  He’s done some pretty extended fasts which can have health consequences so check with your doctor if you really determined to try an extended fast. 

On a related note, golfer Phil Mickelson at just a month shy of his 51st birthday recently became the oldest player ever to win a major tournament, the 2021 PGA Championship.  A lot of the players he was competing against were half his age.  He attributes a lot of physical stamina to fasting.  Every week he fasts for 36 hours and every few months he does a six-day fast.  The before and after pictures of Phil are amazing.  I think it’s just another example of the potential of fasting. 

Dr. Rhonda Patrick on fasting:
https://www.foundmyfitness.com/topics/fasting

Phil Mickelson coffee & fasting combo:
https://www.golfdigest.com/story/phil-mickelson-coffee-fasting

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

My guest this week is, personal trainer, Dan Braun.  Dan is an NFPT-CPT and 2020 graduate of Lebanon Valley College’s Exercise Science program. He is currently enrolled in LVC’s Doctor of Physical Therapy program and will graduate with his DPT in 2022. While in school, Dan runs his own training business and podcast (Brawn Body Health and Fitness Podcast).

We discuss "biohacking" tips that can improve:  
 
Immune System-microbiome, honey
Sleep - blue light glasses, weighted blankets
Stress - breathing technique

We also discuss getting adequate fiber while on a Keto diet.
 
I recommend checking out Dan's links, especially his podcast.  

Dan Braun links:
Instagram:
https://www.instagram.com/brawnbody/
Webpage:
https://brawn-body.square.site/
Podcast:
https://anchor.fm/daniel-braun

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

This week’s guest is Tim Harner.  Tim was aware that cancer ran in his family, but at age 29, receiving a diagnosis of leukemia turned his world upside down.  

In our interview, Tim first provides some background information about leukemia. He then tells about his journey from constant pain and sickness from chemotherapy to a triumphant finish at the Boston Marathon.   Tim is a great storyteller.  I think you’re going to enjoy his emotional story of overcoming great odds.  

I’ve included several links below that Tim recommended.  If you have a few spare minutes, I recommend watching the two Youtube videos Tim suggested.  They are excellent speeches given by two inspiring men battling cancer when they gave their speeches: basketball coach Jim Valvano and ESPN reporter Stuart Scott. 

As always, I appreciate your thoughts and feedback about the show. You can reach out to me on email, Facebook, or Instagram.   Links are listed below. 

If you think the podcast is helpful, please share it with friends and family, and please subscribe to your favorite podcast platform. 

Tim’s links:
Be The Match
https://bethematch.org/
Jim Valvano speech:
https://m.youtube.com/watch?v=HuoVM9nm42E
Stuart Scott speech:
https://m.youtube.com/watch?v=7ysgNwSMLI0
Team In Training
https://www.teamintraining.org/

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

This week's guest is my personal trainer, David Drinks from the Med Gym in Carlisle, PA.

David will give his thoughts on:

• The limitations of a "Just Run" philosophy, 
• The process he uses to design an individualized strength and mobility program
• The advantages for runners, and non-runners, especially those middle-aged and older
• The pitfalls of a DIY program
• The remote training process, 
• And much more!

Full disclosure: I have a very biased opinion of David and the process he uses. Before working with David, I was frequently injured. After starting to work with David, I had a two-year streak without missing a single running day due to injury. My streak was ended by Lyme disease. During my Lyme journey, an MRI revealed that I had degenerative meniscus tears in the medial and lateral sides of the knee affected by Lyme. Despite these tears, after working with David post Lyme, I ran seven ultra races in 2020. The highlight was winning my age group at the JFK 50 miler. 

David is either an incredible lucky charm or an extremely knowledgeable and effective personal trainer (or both)!

I appreciate your thoughts and feedback about the show. You can reach out to me on email, Facebook, or Instagram. If you have a health transformation story and would like to share it on the podcast, please contact me via email. You can follow my running antics and activity on Strava.

If you think the podcast is useful, please share it with friends and family, and please subscribe to your favorite podcast platform. Thank you for listening!

David's Links:
Website:
https://www.themedgym.com/
Email:
ddrinks@themedgym.com
Facebook:
http://facebook.com/themedgym

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143

Have you ever heard the phrases “hip replacement” and “ultra running” used in the same sentence? Neither did I until I met Mitch Hawbaker.

Mitch knew something wasn’t right with the right side of his body. He tried many therapies, chiropractic, core work, massage, yoga, etc. but eventually saw an orthopedic specialist. He was told that his hip needed to be replaced and that his running days were over. Mitch accepted that he needed his hip replaced, but he didn’t accept that his running days were over.

As is often the case, Mitch had to find a doctor willing to maximize his chances of returning to running. After the surgery took place, Mitch not only returned to running but, within 16 months after surgery, ran his first ultra race. Listen to Mitch explain how he was able to become a stronger and healthier runner despite having hip replacement surgery.

Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143