September was a crazy month!  We're getting back in the swing of things and sharing our adventures - Dr. Mark's travels around the globe sharing his medical expertise, another amazing Freedom's Run event, and Sarah's PR at the 2019 Grindstone 100 miler.  

We also talk about the direction performance-enhancing shoes is taking the sport of running in light of the recently set (albeit, unofficial) marathon world record time and the (very official) women's marathon record time.  

Then we get a chance to chat it up with local Thunder Squad TRT ambassador Casey Fisher about his recent finishes on the No Business 100, Freedom's Run, Miner's Lady, and some DNFs along the way.  It was super helpful to hear his take on post-ultra recovery too.  

If you want to reach out to Casey with any questions or for some helpful info on running, whether ultras or your first 5k, feel free to reach out to him by e-mail caseywfisher@gmail.com. Or you can find him on instagram @ultra_flash or Facebook: Casey Fisher.

What questions do you have for Dr. Mark?  Email Dr. Mark your questions for an upcoming podcast.

Show Notes

• Dr. Ray McClanahan's Correct Toes (you can order a pair from Two Rivers Treads!)
• American Academy of Podiatric Sports Medicine
• Eliud Kipchoge breaks the two-hour marathon barrier
• Brigid Kosgei sets the women's world record at the Chicago Marathon

 Oh, and Casey was able to get his post-race buffalo wings in finally!

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Zach Chupa is no stranger to pushing the limits on speed and endurance, yet he's had to learn the hard way how to leverage a balance of running, rest, and community to fight depression.  

Dr. Mark and Sarah Hodder talk with Zach about his recent running adventures and how he copes with the emotional post-event down-cycles, which are typical for any runner but can be especially difficult for anyone faced with chronic depression.  

Email Dr. Mark your questions for an upcoming podcast.

Show Notes

Green Dog: 

• Website: https://www.greendog.work/ 
• Facebook: https://www.facebook.com/greendog.work/

Runner's World on Rob Krar & depression: https://www.runnersworld.com/runners-stories/a25727759/rob-krar-battles-depression/

Upcoming Events

October 5, 2019: Freedom's Run 5k, 10k, half marathon, full marathon (http://www.freedomsrun.org/)

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Meet "Barefoot Kent": Husband, father, Deadhead, vegetarian, runner.  Learn about his running adventures that find him dropping 70 pounds, pushing his son, Ben who is developmentally disabled, and finding the joy in running naturally.

Here's Kent knocking out the 2019 Harpers Ferry Half Marathon earlier this month.  No shoes....no problem!

During the Q&A with Dr. Mark, we talk about what race day nutrition looks like when you've trained as a fat-burner.

Email Dr. Mark your questions for an upcoming podcast.

Show Notes

Upcoming events:

• West Virginia Day 5k (Jun 16, 2019): https://runsignup.com/Race/WV/CharlesTown/WVDay5K
• Adult Running Camp (June 21-23, 2019): www.freedomsrun.org
• Middle School (day camp; July 17 & 19, 2019) and High School Camps (overnight camp): www.harpersferryhalf.org

Running chairs for pushing individuals with disabilities:

• Axion Stroller by Adaptive Star 
• BOB Iromman Jogger (now sold as BOB Blaze Performance Stroller)
• Eagle Push Racer by Eagle Sports Chairs
• Freedom Push Chair by Advance Mobility 
• Kool- Stride Special Needs Stroller
• The Blade by Hoyt Running Chairs

 Chair seating inserts: Soft Touch Sitter by Special Tomato

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This episode is the start of a special series we’ll be doing.  We’re hoping to interview each of our TRT store ambassadors and have them share their stories with us.  We’ve drawn a ton of inspiration from them and their stories, so we hope to give you all the chance to do the same.

In this episode, we talk with one of our ambassadors, Colin Trower. This is Colin’s second year being one of our “Thunder Squad Ambassadors," and Colin describes how running and revamping his nutrition has dramatically improved his quality of life.  We hear about how he left a corporate job in Pennsylvania to travel in a RV for the last three years with his wife and sons as they looked for adventure, ran ultramarathons, and fell in love with Silverton, Colorado.  

During the Q&A with Dr. Mark, we discuss warm-up exercises to keep you loose and limber (see "A, B, C, D Skips videos in the show notes for examples.)

Email Dr. Mark your questions for an upcoming podcast.

Show Notes:

• Ranson Mile: https://runsignup.com/Race/WV/Ranson/TheRansonMile

• Harpers Ferry Half Marathon (13.1mi, 5k, and free kids run; May 18, 2019): www.harpersferryhalf.org

• Adult Running Camp (June 21-23, 2019): www.freedomsrun.org

• Middle School and High School Camps: www.harpersferryhalf.org

• Spring energy gels (available in-store at Two Rivers Treads): www.myspringenergy.com

• Principles of Natural Running with Dr. Mark Cucuzzella: https://youtu.be/zSIDRHUWlVo

• A Skips: https://youtu.be/ne3AISylSvk
• B Skips: https://www.youtube.com/watch?v=zqRS4mJ10x8
• C Skips: https://www.youtube.com/watch?v=g-d8RzAyeyo
• D Skips: https://www.youtube.com/watch?v=Vg4Oxgfd54s

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Happy New Year!  With a new year come resolutions for health, but how do you build new habits for being healthy that last?  Listen to John "Bacon" Carter share his story about changing from being an overweight retiree to being an avid runner (39 races last year!)

During the Q&A with Dr. Mark, we cover questions about training for a sub 3-hour marathon, training for a 4:45 marathon, and myths and tips for running during pregnancy.

Email Dr. Mark your questions for an upcoming podcast.

Additional resources:

• Canadian exercise in pregnancy/postpartum guidelines published in the British Journal of Sports Medicine: http://www.per.ualberta.ca/exerciseandpregnancy/resources.php
  
  

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We kick things off with recent race updates.  First, Sarah Hodder talks about her top 10 female finish at the Mountain Masochist Trail Run 50 Miler.  Then, Dr. Mark Cucuzzella shares about his 25th Marine Corps Marathon and being inducted into the Marine Corps Hall of Fame.

Dr. Mark then breaks down the difference between race fuel, everyday food, and junk food.  Learn why food marked "healthy" isn't always good for you, and what your body calls "junk food" isn't just candy and soda.  

During the listener Q&A, Dr. Mark answers questions about running when your legs are different lengths, knee pain, taking care of your feet as you age, and how to stay fit into your 60s and beyond.

Dr. Mark wraps things up by inviting you to stop by Two Rivers Treads to watch the Charles Town-Ranson Christmas parade and enjoy some good eats!

Email Dr. Mark your questions for an upcoming podcast.

Additional resources:

• Mountain Masochist Trail Run 50 Miler: http://www.eco-xsports.com/events/mmtr/
• Dr. Mark's induction into the Marine Corps Hall of Fame: http://naturalrunningcenter.com/2018/10/25/humbled-inducted-marine-corps-marathon-hall-fame/
• The Art and Science of Low-Carbohydrate Living, by Drs. Jeff Volek and Stephen Phinney: http://www.artandscienceoflowcarb.com/books/
• Run for Your Life, by Dr. Mark Cucuzella: http://runforyourlifebook.com/
• Charles Town-Ranson Christmas Parade: https://www.ransonwv.us/132/Charles-Town-Ranson-Christmas-Parade

Click below to listen and subscribe on Apple Podcasts, Soundcloud, Spotify, or Stitcher.

Two podcast team members share their own running stories in this episode.  

First, we hear from the podcast “tech guy” Jake Hall about how he runs with his disabled son, Thad,  and how they just completed their second Freedom’s Run marathon. 

Next up, podcast host and store manager Sarah Hodder reflects on her recent finish at the 2018 Grindstone 100, and she gives some insights on ultra running as the defending female champion of the Beast Series.  

Finally, Dr. Mark fields the listener Q&A on the topics of running before breakfast, avoiding the “active couch potato syndrome,” the benefits of compression gear, and tapering before for the Marine Corps Marathon.

Email Dr. Mark your questions for an upcoming podcast.

Additional resources:

• Freedom's Run: http://www.freedomsrun.org/ 
• Team Run4Thad's first marathon (2016): https://youtu.be/a6m-YFcDWMI 
• The Beast Series: https://www.eco-xsports.com/register/event.php?event_id=8
• Grindstone 100: http://www.eco-xsports.com/events/grindstone/ 

Click below to listen and subscribe on Apple Podcasts, Soundcloud, Spotify, or Stitcher.

Today is exciting as we have a couple of guests with us. Katie Nolan Thompson is with us, who is the co-director of Freedom’s Run. And our other special guest today is ultra-marathoner extraordinaire, Mike Wardian, who is here to talk to us about his most recent record-breaking effort on the C&O Canal!

Dr. Mark also gives a recap on his recent experience speaking and being awarded at the American Academy of Podiatric Sports Medicine conference in San Fransisco. 

Click below to listen and subscribe in Apple Podcasts and Soundcloud.

Email Dr. Mark your questions for an upcoming podcast.

Additional resources:

• Show Notes
• http://www.freedomsrun.org/ 
• http://mikewardian.com/