Episode 73: Running with Richelle Weeks, Physiotherapist

 

Richelle Weeks, Physiotherapist, MSc.

Our guest this episode is a talented Physiotherapist and accomplished runner in her own right who has helped many reach their full potential and stay happy and healthy in their running, who also happens to be running the Chicago marathon this week! Richelle Weeks specializes in the treatment and prevention of running injuries and has her own practice in Ottawa, Canada. She is trained in Physiotherapy (Masters degree from Dalhousie Univ.), and also holds a degree in Kinesiology degree. Her dual loves of running and Physiotherapy fermented in 2009 as she combined her passion for running with her career, and began focusing almost exclusively on helping runners achieve their best and avoid injury. She started a popular training program in person and online to help individuals prevent injury, which is how we found her. She also practiced in Goose Bay, Labrador for 10 years at a rural hospital, then in 2018 I moved with her family to Ottawa where I began working in private practice.

As we all know, distance running can strain and damage soft tissue like tendons, ligaments, smaller muscles and nerves. An expert sports physical therapist or physiotherapist can perform soft tissue treatments to relieve swelling and pain in these areas and increase functionality for better running, and can provide elements of strength training and "pre-hab" to prevent injury in problem areas. They may also advise runners on proper form, training methods, strategies for preventing injuries, and proper shoe selection and work with them to develop a plan, tailored to their specific needs, for successful running. This is ideally done in tandem with a trained distance running coach, and in some cases, like today's guest, may be one in the same! She loves finding solutions for others and helping others to become more patient runners, to meet their goals via small pieces in each build. She also helps runners to making running "sustainable, consistent and see the big picture". 

We hope that all runners find a Physio or PT they can trust, that specializes in running or can relate as runner to the struggles we have!  This episode may be the beginning of the journey. Please feel free to reach out to Richelle with any questions:

Instagram: 

https://www.instagram.com/runningwithrichelle/

Facebook: 

https://www.facebook.com/ottawarunningphysio

Facebook Strength Series: 

https://www.facebook.com/groups/4045984508874158

** People need to email me or write on FB to join. It'll be open for another 6 weeks. 

Website: 

https://ottawarunningphysio.org/

Instagram: Richelle Weeks (@runningwithrichelle)

Email Holistic Wellness Physiotherapy: rweeks@hwhealth.com

Episode 72: Cross Country Training Tips, and Transition to Collegiate Running

Episode 72 can be found nearly anywhere you find your podcasts, including Apple & Spotify.

College XC Teammates at Emory, "Tents and Trails"

KJ Karver's High School accomplishments

An Ode to Cross Country: 

On grassy fields, golf courses, wooded paths, around ponds, in the mud, in the rain, in the snow... Moving fast and past autumn leaves, wind blows through my hair around each bend as my shoes grip the curved earth.

We raise our spirits as we empty our lungs. I stretch to keep the pace with finish line in sight.
As soon as I cross, I cannot wait to run again.
And I know I am right where I'm meant to be.
-by Mark Lane-Holbert, Inspired by Rock Creek Runners

This month we dive into the joys of cross country and collegiate running in general, especially training tips, in an interview with KJ Karver, a successful high school runner who is starting his collegiate running career at Emory. Flashback 4 years: We had the pleasure of first meeting him on Running Anthropologist just before he entered high school, in an interview with his training partner and father, Dr. Marc Karver. Since then, he has won multiple awards and was among the best cross country athletes in the state of Florida, and now seeking to be the best in his NCAA division. He has had several private coaches but still trained and run with his dad often until leaving for university, and this relationship has instilled a sense of dedication, sometimes friendly competition and always a safe place for conversation.

September 2023 NCAA competition

In this interview with Kirin solo, we spend a great deal of time discussing what went right in his high school career, what he learned the hard way, and what he would recommend doing differently. He gives some simple tips that represent a treasure trove of knowledge in training for any age, including for the unbounded energy of high school runners. We also touch on some youth-specific topics, including the basics of college recruiting and how to think about the process ahead of time. Hope you enjoy this peek into what makes a successful runner transitioning to college, both in attitude and practical skills. We are very grateful for his time and wish KJ luck in all his endeavours! 

Please leave us a message about your favorite collegiate runners and cross country courses, below or on FB/Instagram!
Here are a few resources to read more about cross country in general, from Runners World and Marathon Handbook: 

Another great resource for workouts and coaches is LetsRun.com

Until next time, wishing you and yours Happy Running!

Trail Running Film Fest Global Tour, Mathias Eichler

 Episode 71: Trail Running Film Fest Global Tour, with Executive Producer Mathias Eichler, is available just about anywhere Podcasts can be heard!

 Do you ever wish you could get a birds-eye view into all the unique stuff going on with trail running around the globe? The Trail Running Film Fest thought of just that, and has films from independent filmmakers covering people in every walk(-run) of life! In this episode, the Trail Running Film Festival's executive producer Mathias Eichler and I discuss it  all, how it started and he shares about the "why" behind their work. We also discuss how it all comes together, and a bit about the films featured this year.

This year, a focus on diversity both in terms of runners culture and geographic landscapes makes for a beautiful lineup. Many stories and voices that are not traditionally found in the cinema can now be seen in cities everywhere through their host-sponsored Global Tour. Check the website for a location near you, 50+ cities including Tampa Bay's USF in mid-April. After the tour ends at the end of April, one can also purchase a home pass and watch the entire film festival from the comfort of home, if you cannot make it to one of the theater venues.

Mathias also shares his own background and how he got into trail running and fell in love with the pacific Northwest of the US. He gives us the best places to run and some insider tips for how to avoid crowds and find the best trails at two national park areas in Washington state, near Olympia!  Below is a quick announcement of what you can expect in the film fest this year:

"The Trail Running Film Festival is back on tour around the world, and coming to somewhere near you for a great night of films, inspiration, and community.

You're invited to celebrate with us running as a universal practice. Come explore our collective and individual potential, and let's pursue our wildest dreams. 

We're excited to bring you stories from around the world by filmmakers sharing their work of adventure, inclusivity, wilderness, art, and diversity across the trail and ultra community!

More information at: trailfilmfest.com

You can also of course find us and message us about unique corners of running culture, or your favorite trail runs, at @runninganthropologist on IG or Facebook!  Until then, Happy Running!

Episode 70: Ragnar 101 & All About Florida Trail

by Mark Lane-Holbert, PhD, Educational Psychology, Cert. Logotherapist & USATF Coach

BOOK LOGOTHERAPY APPOINTMENT NOW

 

What is this Ragnar thing exactly and where does it fit in the running world?

Immortals Medals, after 12+ Ragnar relays in 2023

 Florida Trail Team of 8

Well, that's a surprisingly difficult question to answer, it turns out... In old norse it means "warrior", yet today it means so many different things to different people, and the experience is not the same from one team to the next either, which heavily depends on the particular location and event. There were over 30 this year to choose from. One thing is the same across them all, "experiencing true camaraderie", according to Ragnar.  And lest I forget: you get to run, and see some places you would probably never see by foot.

This included the end-of-the-year Florida Trail Ragnar, which I had the opportunity to participate in December 2nd-3rd, 2022.  Could this be an Ultra with a team of 4, or be a marathon with a team of 6, or something more fun with a team of 8? 

Yes, yes, and yes. That's one of the reasons Ragnar is so hard to understand from the outside, with so many possibilities and combinations of skill, experience, and speed, each story is unique on the other side of the relay experience.  We formed a team of 8 to accomplish the Florida Trail Ragnar in about 24 hours held outside of Tampa Bay at Alafia State Park, but our team dropped down to 7 after an early ankle injury. Those who accepted this challenge included Team Captain Mike Grinnell (interviewed for this episode), Justin Yarbrough, Justin Morris, Joe Bridges, Tito Velasquez, Igor Kornienko and our in-house musician / volunteer, Bob Shea. 

Trail Music Support by Nurse Bob Shea

In this episode, I start by interviewing the veteran team captain to see what it takes and how one gets into this Ragnar thing initially, and keeps it going for years. I also interview a relatively new Ragnar runner who is also volunteering to make coffee and hot cocoa as she keep the troops energized, just around the corner from the all night campfire and exchange zone where one "hands off the baton" between runners. We then hear from one of the organizers facilitating the sprawling event, informing us about topics from Ragnar route setup to "circus travels".  And lastly we touch base with a group of folks known as "immortals" (note the norse mythology continuation), as they have earned the title by completing over 12 of these Ragnar events in one year, and find out from them some of their lessons learned and favorites. Forty-five time Ragnar alum Rick Harold told me while cheering on fellow "immortals" that it wasn't really about finishing or times or even running necessarily, but about the community and feeling of challenge accomplishment together, after he had just finished cheering for over 24 hours! 

Exchange area at Ragnar Florida

Oh, and there are Road Ragnars and Sprint Ragnars as well. Perhaps more on that in a future episode, when I'm tempted to travel in a team van for 24 hours plus trading non-van time to run in who knows where!  To summarize, a quote from Ragnar webpage: "Set a crazy goal. Gather your tribe. Divide and conquer. Bask in the joy of achieving something together that you could never do alone (very true). With more cowbell, baby. Always more cowbell. "

You can find everything else you need to know at: www.runragnar.com  

Please reach out and share, connect with us on Facebook or IG: RunningAnthropologist

Episode 69: Writing about Running, with Terrell Johnson

 Episode 69 of the Running Anthropologist can be heard nearly anywhere you find your podcasts, including Apple, Google, Spotify and Anchor!

This episode focuses on the work of Terrell Johnson, running-focused author and journalist, founder of The Half Marathoner, which covers the most unique half marathons across the US, and beyond. For many runners, half marathons are much more manageable for goalsetting and running multiple races throughout the year than 26.2. One can for example work in a small, unique half marathon at a national park vacation, or find one in just about any state any weekend of the year! 

Tens of thousands of runners read his weekly posts on Substack, contribute and explore for themselves. He is not able to run all of these, but does his homework, and makes it to as many as he can. This episode is less about specific half marathons, and more about the process of researching, writing about and building the community around Half Marathoner over the 17 years. He often focuses on the internal life of runners in his work, and how running helps improve our lives all around. At times, his Substack newsletter reads as not just about half marathons or directly about running at all, but about our shared humanity and what inspires us, that runners also happen to be a part of.  

For any aspiring writers, this episode also has some hidden gems. For anyone hoping to run a half marathon, he explains why and how to find a good one- including using his own Substack site weekly to learn and share our own favorites! While this episode is certainly not a how-to guide of half marathons, there are some useful resources in his training plan and half marathoner online community. 

Terrell fills a void in those of us searching to find corners of running culture, that is the half marathon is often neglected in articles and writing. In fact, before he started one in 2006, there was not website dedicated to half marathons specifically. Most of the content of his newsletters are completely free, although one can subscribe and get much deeper if you find you like it and want more. 

You can find Terrell's The Half Marathoner Substack at www.thehalfmarathoner.com and you can find us on IG or Facebook @RunningAnthropologist

Hurricane Ian Rebuilding "Miles for Dollars" Challenge

Hurricane Ian Rebuilding "Miles for Dollars" Challenge:

We in the distance run-walk community are organizing a solidarity "miles for dollars" fundraiser to support families through Convoy of Hope, including serving those not covered by FEMA such as community/civic centers, and spiritual centers/churches in the area, which can distribute aid quickly to their communities, help with housing, etc.

Basics: You can pledge/dedicate a certain amount per mile you hope to walk/run through the end of 2022- donations will be MATCHED by a generous donor in Tampa Galloway and added to Convoy of Hope every week at the end of the week (you donate on your own), which folks can do/view online with this Google Spreadsheet: https://docs.google.com/spreadsheets/d/19k94vpJmb0pp9JJzknVWW6A6fdPgDqo0HJfzRDJjKh8/edit#gid=0

This aerial photo shows damaged homes and debris in the aftermath of Hurricane Ian, Thursday, September 29, 2022, in Fort Myers, Florida. (AP Photo/Wilfredo Lee)

Logotherapy & Running, The Power of Purpose and Pilgrimage

Recovey Camino Run-Walk-Run 2022

What is a life purpose?  How do we live in a way that aligns with our core values?

Am I willing to do difficult things, worthy of my effort and energy, along "the way"? 

- Mark Lane-Holbert, PhD(c), Educational Psychology, Cert. Logotherapist & USATF Coach

BOOK LOGOTHERAPY APPOINTMENT NOW

Coastal Spain, along the Camino de Santiago, May 2022

Logotherapy

A few years ago, I set out to answer these questions as I started training in something which would transform the way I see the world: logotherapy. It is the psychology of purpose and meaning-making amidst difficulty. I am an educational psychologist and running therapist, and find it is especially useful in motivation, seeking a higher purpose in alignment with our values, as well as recovery from past and current suffering, including addictions; it is actually part of many inter-religious chaplains' training (including my own as a retreat chaplain). Here is an approximately ~40 minute introductory presentation I recently gave for the Global Logotherapy Initiative: Intro to Logotherapy (YouTube)

 Also, The podcast episode this month, primarily from a talk recorded after our recent run-walk pilgrimage in Portugal/Spain along the Camino de Santiago, outlines how identifying our purpose can help us to have the courage, faith and willingness to begin difficult things, grow and change, in all aspects of life.  

Building & Crossing bridges together

Response-ability

Dr. Viktor Frankl (founder of logotherapy) would assert that modern epidemics of depression and anxiety are rooted in our existential reality (some is inevitable), and require a "meaning re-frame", reframing a seeming problem to be meaningful and part of our purpose in life. Logotherapeutic practice asserts there is ALWAYS MEANING in every situation, that life challenges are a spiritual springboard to meaning, and that we are called to "response-ability" (the ability to respond to any given life circumstance in a positive way).

Purpose is Powerful

Many of us have goals and dreams, and maybe even good habits to make them happen. However, research has shown that life purpose and values are much more a director of our actions than these arbitrary goals we set, and our latent higher purpose or faith determines many of our daily habits. In other words, we will live out the actions and attitude that we purposefully choose.

Sometimes, other life events or circumstances get in the way of us meeting a goal or accomplishing a dream, but they can never get in the way of our purpose and values. Over these we have complete control. They determines how we see the past and make sense of the present. This is our true work.

Pilgrimage

This brings me to pilgrimage, i.e. movement along a physical and spiritual path towards a destination, with the purpose of discovery and seeking spiritual growth through intentional work, one step at a time. 

Recovery Camino set out to help individuals in all these areas, we've trained purposeful pilgrims and welcomed 2 amazing groups over the past year, each with the goal of covering ~200k over 10 days, about a Half Marathon each day. Some did miles joining virtually too!

Pilgrimage is much like an endurance event with many legs. Only in our case, we sought to grow in willingness by utilizing 12 spiritual principles as a pathway to recovery and meaning, together. 

Attitude and Actions: How Logotherapy Works

Consider any large problem you are facing... Is there some ability to respond? Something within your control? Even if you do not have a solution or know when this will end definitively, a good guide is to mindfully recall that the only thing we truly control are our own actions and attitude, a.k.a. our responses to the situations life presents. 

Logotherapy helps us to identify how to respond in alignment with our own values. It also helps to identify the latent purpose found between the music of our soul (our intuition, conscience) and life circumstances. 

We manifest our purpose through the things we can control, responding using our values as guideposts within all areas of our lives; be it in running, family, or other vocation. This is well-researched and has a proven track record, (link to recent studies) as both clinical and pastoral therapy.

What we cannot control (other people, places and things) we learn to let go of, lest they get the better of us and take up large amounts of our mental energy and life.  This is not to say we simply throw up our hands on social issues we care about, or the change we seek in the world- the exact opposite- it is to say that we are destined to find freedom within purpose, to act in response to our values, and create that change first from within, then spreading into ever widening circles. 

Ultimate Goal of Recovery and Logotherapy

When we consider our purpose, those on the path of recovery (from grief, loss, addiction and existential crisis), we often understand the goal of our work asking, "How can I love fully and be of maximum service to others?", which forms part of our life purpose. However, each person does so in unique ways that only they are capable of, based upon their life experience and values. Some reflection and coaching/guidance from another may be useful in doing so. I have found I'm never disappointed by the results; as a logotherapist, in my coaching, running, teaching and family life.  I would love to share this with you...

If you'd like to learn more, please navigate to my Insight Timer Teacher Page, where I have a 3-part course on logotherapy, recovery meditations, and several short Guided Meditations for Runners.

I also invite you to join our Recovery Camino fellowship online weekly (WhatsApp and Zoom meetups)

To schedule a 1:1 consult and talk more with me about discerning and living with purpose, just click on the button below. 

Happy Running & Look forward to seeing you soon along "the way"!

- Mark Lane-Holbert, PhD(c), Educational Psychology

Book Logotherapy Appointment Now

Recent articles published about Recovery Camino-

1) I'm excited to announce that we were featured in "Like the Wind" Magazine: Why we Run, in issue #34- Winter 2022 edition.

2) Also featured in the Winter 2022 APOC, and cover photo with fellow pilgrims:

Link to "La Concha" American Pilgrims of the Camino Winter Edition