Episode 30: Year in Review & 2020 Vision with Sanjay Rawal, Trish Trout, Jorge Garcia and Michael Wardian

Episode 30: Year in Review & 2020 Vision! Is available on most podcast apps, including Apple, Google, Anchor, Overcast and Spotify...

In this episode we recap some of the culture of running uncovered this past year & important events in running during 2019 finishing a decade of dramatic increase in distance running, and look forward to the next decade...

To do so, we catch up with 4 veteran guests of the podcast that have unique 2020 vision, who offer some advice for a prosperous running year ahead!

Sanjay Rawal shares his insight into starting back as a marathoner and how he prepared for the California International Marathon to run a 2.5 hour marathon and qualify for Boston. He also shares his "effort", struggle as the inward journey of meditation while running, and we discuss other mental aspects of running. We also touch on the importance of rest cycles and time for the body to rejuvinate in order to enjoy running and preparing for the next event. Sanjay speaks more about his running documentary film project "3100: Run and Become" is Episode 21 of the podcast as well.

Trish Trout shares some practical tips regarding running an international marathon (Berlin in 2019), and her quest to get into and run all of the World Marathon Majors. She discusses goals for 2020 and ways to "keep the fun in the run". One of the most contagiously enthusiastic runners, fundraiser and general positive person, her efforts with "Team Freedom" (supporting Abolition International, Hope 4 Justice) inspire many to join, at Gasparilla in Tampa, FL and other races. Trish goes into more detail on this fundraising effort and Boston Marathon in Episode 2 of the Running Anthropologist Podcast.

Jorge Garcia, our favorite race pacer clocking many events this year in St. Louis and across the globe, walks us through what it's like to join a professional team (Michelob Ultra) and run several major marathons in one fall season spanning less than two months (Sydney- Australia, Chicago, Marine Corps in D.C., New York). He discusses the difference between training for one large target marathon and running many for the experience, a jack of all trades so to speak. Either way, his enthusiasm and joy for running translate into some great perspective and advice for starting out 2020. Jorge was also featured in EPISODE 5 of the Running Anthropologist Podcast.

Lastly, Mike Wardian (also Episode 4) discusses constantly challenging himself with new creative multi-day marathons and Ultra events. He also highlights some of his #1 picks for running events, as well as the book he has co-authoring (along with many other expert adventure runners) his first book collaboration "Epic Runs of the World", an amazing new running guide book by Lonely Planet. He lastly talks about his goal for 2020: to see more of his home country and get to know the quiet corners of it by running from coast to coast, and another possible world record attempt!

Links and Info:
From Mike Wardian:
Epic Runs of the World, Lonely Planet Shop & Amazon (Co-Authored by Mike Wardian and ~25 other running experts, sharing over 200 unique runs across the US and globe)
From Trish Trout: The Berlin Marathon and Team Freedom-
Hope for Justice team training with Team Freedom!
#Gasparilla Gasparilla Distance Classic
From Sanjay Rawal, his documentary film 3100:Run and Become https://3100film.com/

Episode 29: Healthy Holidays! with Dr. Brian Fullem of Elite Sports Podiatry

Episode 29: Healthy Holidays! with Dr. Brian Fullem of Elite Sports Podiatry is available on most podcast apps, including Google, Anchor, Spotify and Apple

Links: Elite Sports Podiatry and his book, Runner's Guide to Healthy Feet and Ankles

Dr Fullem (interviewee,Left) and Mark Lane-Holbert (interviewer, Right)
outside his Practice in Clearwater, FL

In this episode, we dive into healthy practices, prevention and treatment of most common runners' injuries, and Dr. Fullem is a font of knowledge on most all running experience and athlete concerns from many years of practice and current research.  Dr Fullem is Board certified in Foot Surgery with specialization in tendon injuries including the use of Extracorporeal Shock Wave therapy. Dr. Fullem has experienced tremendous success using shockwave therapy for injuries such as Plantar Fasciitis, Posterior Tibial Tendon Dysfunction, Achilles Tendonosis, Medial Tibial Shin Splints and Peroneal Tendonosis.

Dr. Fullem practiced in Connecticut for over 20 years before moving to Florida in 2010 and in November, 2014 he started a solo practice, Elite Sports Podiatry.  While in CT, Dr Fullem served as the Team Podiatrist for the Yale University Track team and Sacred Heart University Athletic Department.  Dr Fullem also co-founded a running camp for HS athletes in Connecticut that is still in existence, The Running Academy.

Dr Fullem has a passion for treating athletes and frequently lectures nationally on the subject and has published several articles in peer reviewed medical journals on subjects ranging from Plantar Fascia ruptures, Navicular Stress Fractures and is co-author of a soon to be published article on the effectiveness of shock wave therapy in the Journal of Bone and Joint Surgery.  Dr Fullem has also published extensively for national running magazine Running Times. Dr Fullem has also authored chapters for two textbooks: Foot and Ankle Sports Medicine by Dr David Altcheck and International Advances in Foot and Ankle Surgery by Dr. Amol Saxena.

Show notes and details of his answers provided prior based upon Running Anthropologist's questions:

RA: Why did you choose or how did you get started on the path of podiatry?   

Dr Fullem: I entered college as a Chemistry major with the goal of doing Sports Medicine.  My Freshman year at Bucknell University I was running an indoor track 2 mile race and coming off the final turn I felt a pop in my foot.  It did not hurt at the time and I was able to sprint in and ran a big PR of 8:59.  My foot started to hurt a little on the warm down and was sore when I went to bed but the next day I fell down when I jumped out of top bunk of our dorm room due to the pain.  I went to the local Ortho and he gave me a cortisone shot and said it was Plantar Fascitis (in retrospect it was a plantar fascia tear but there was no such thing as an MRI at that time).  The shot was his only treatment and I was able to get back to running but a few months later after racing a 10K in spikes on the track my foot was just as painful. A Podiatrist that ran for Bucknell 10 years before I did was in practice in CT and my Coach sent me to him and he provided a much more detailed treatment plan including stretching exercises and custom foot orthotics.  That is when I decided Podiatry was the field I I wanted to go into.

RA: Has your own sports or running background played a role in your chosen profession, or how you approach it?  

Dr. Fullem: I know that my background helps a great deal in my treatment of patients, I hope it allows me to feel and express an empathy for my athletic patients.  I try and treat every single patient that walks in my door as if they are an athlete.  There was a great Doctor named George Sheehan, he was an MD that loved to run and he wrote books about the spiritual and mental aspects of running, I started reading his books when I was in HS.  Dr Sheehan has a lot of great quotes but my favorite is 

"Everyone is an athlete. The only difference is that some of us are in training, and some are not." A big part of sports medicine is trying to get athletes back to their sport as soon as is safely possible. I encourage all my patients to exercise even if it is just walking 30 minutes a day.

RA: Regarding the book, why did you embark upon writing this and how long did it take to put together?    

Dr. Fullem: I met Scott Douglas around 1994 or so, he had just become editor of Running Times magazine in Wilton, CT and I was practicing in Bridgeport, CT at the time.  We were introduced by mutual friends and  we ran a lot of miles together. I think he asked me to write my first article for Running Times around 1995. I am not sure I have a copy of it and I have been unable to find it on the internet but it was article focused on the fact that running shoes have too high of heel height, way before the Minimalist movement but the thought of that article was running and walking around in running shoes with a 12mm or higher heel height helps to shorten the achilles tendon which may help contribute to some injuries like Plantar Fasciitis and Achilles tendonitis.  Scott was asked by SkyHorse Publishing to do a series of books and one was on running injuries of the foot and ankle.   Scott was invaluable to the book and I hope people realize how important an Editor is to any writing process.  I was very lucky to work with great editors at RT including Gordon Bakulis and Jonathan Beverly.  They each had their own style and I loved working with all of them.  Sadly that great magazine was bought by Runners World and then folded by Rodale.

 RA: You take a very hands-on and practical approach, including pictures and exercises combined with your years of medical expertise around various conditions... Would you mind sharing what you see most often in distance runners? 

Dr. Fullem: I would say that heel pain is the number 1 injury that I see in runners and in the general population.  I think there are a number of factors that contribute to it but for runners the number 1 cause of most injuries is overuse. I am very lucky for my practice and in life that I am married to Annemarie, she is a great Physical Therapist and she contributed a huge amount to the book and sees some of my athletic patients on top of her regular job working in the Neonatal ICU at Morton Plant Hospital.  Annemarie is a very gifted artist, she drew the illustrations for my book and demonstrated most of the stretches and exercises in the book. She has taught me so much about rehabbing people that it has definitely made me a better Doctor. 

 RA: Among a few of these (achillies or plantar fasciitis, for example) what are some of the solutions that most often work for runners?  

Dr. Fullem: Most important for any injury is early intervention.  As soon as there is swelling or pain there should be some sort of intervention - icing, relative rest, a Doctor's visit.  My rule is that if you have pain during a run that is consistent then you should not be running because it is going to lead to compensation and sometimes the compensatory injury is worse than the original injury.  I have written about treatment of some of my patients with their permission for my Running Times articles. Rich Kenah, the current Director of the Atlanta Track Club won 2 bronze medals in the World Champs in the 800 and represented the US in the Olympics in 2000.  After his world champs medals in 1997 Rich developed pain in his foot, which in retrospect was a stress fracture of his Navicular, while compensating for that injury he developed a stress fracture of the 4th metatarsal. Rich had a very long lay off, he did not want surgery to fix the Navicular so he opted for conservative treatment and I think he was non weight bearing in a boot and used a bone stimulator for about 3 months.  Amazingly after not running a step for most of 1998 he was able to come back and make the Olympic team in 2000!

RA: Can you provide some tips for these common problems?

 

Dr. Fullem: 1. Heel pain - keep the foot supported, ice and stretch daily. I recommend rolling over a frozen water bottle and do the wall stretch for the calves. Do not hang off a step as the PF is really a ligament. KT tape is a great addition as well.

2. Achilles pain - if there is swelling then stop running! Stretching only helps a small amount.  It is important to figure out the cause and sometimes it is the Glutes not firing properly.  Also after 2 weeks a tendon is no longer inflamed but is actually degenerated.  So eccentric strengthening is important to rehab an achilles tendonopathy - eccentric means the tendon is lengthening and firing at the same time.

3. Stress Fractures - some people think that if they have a fracture they would not be able to run and that is not true.  Endorphins are powerful pain killers.  If you see swelling on top of the foot especially and the pain gets worse with activity then a stress fracture might be developing. Vitamin D is very important to supplement with for a runner IMO and the medical literature supports that. 

Episode 28: Race Directors and Abbott World Marathon Majors: Carey Pinkowski of the Bank of America Chicago Marathon and Angela Anderson of the Marine Corps Marathon

Episode 28: Race Directors and Abbott World Marathon Majors is available on most podcast apps: Google, Anchor, Apple and Spotify!

Carey Pinkowski with new female Marathon world record holder Brigid Kosgei

https://www.worldmarathonmajors.com/

With the Bank of America Chicago Marathon since 1990, Executive Race Director Carey Pinkowski has been a key player in building the marathon's dynamic relationships with the city of Chicago, the corporate community and local neighborhoods along the marathon course. In 2006, Pinkowski also became one of the original architects of the Abbott World Marathon Majors, a series set to recognize and challenge the world's top adventurous marathon runners. Carey explains how these marathons must meet stringent guidelines for runner experience/logistics and other marks, and now includes the original 5- Chicago, New York, Boston, London, Berlin, and most recently Tokyo was added to round out the number at six. He tells us about how the Marathon Majors began and why, as well as why sharing "best practices" with races across the globe is so important as a goal of this group, and he highlights the importance of the running community for these cities. He also shares a bit about the changing culture of marathons and the culture of the Abbott World Marathon Majors series, and where he sees it headed in the future.

Carey's page: https://www.facebook.com/CareyRunsChi/
The official Bank of America Chicago Marathon site: https://www.chicagomarathon.com/

Angela Anderson at one of many marathon finishes

The Marine Corps Marathon Deputy Director Angela Anderson has been with MCM since 1994. She oversees the various branches within the MCM organization and develops new projects to enhance the event experience. Originally from Germany, she has participated in the United States Marine Corps' Civilian Leadership Program and Toastmasters International. Anderson discusses her current World Marathon Majors attempt and 1/2 way through has some insight to share about the experience (including Chicago, Boston and most recently NY Marathon). She also tells us about "the Oprah effect" and its impact on women's running since Oprah ran the MCM in 1994, this event ushering in a new era of distance running for women, or at least her reflection as a cultural symbol of new women marathoners.  Lastly, she highlights the work of race organization and logistics of “The People’s Marathon” and reveals exciting things to come!

All the yearlong MCM Events and more that we discussed can be found at: https://www.marinemarathon.com/events

Please follow/message us on Facebook/Instagram @runninganthropologist

Episode 27: Marine Corps Marathon LIVE from Washington, D.C.

Episode 27- our "Ultra Episode" features Wear Blue Run to Remember members (including Rosanna Powers), Jorge Garcia (former service member, featured in previous episode), Matt O'Neil (3rd Place Overall Marathon Finisher) and Michael Wardian (First Overall 50K Finisher), as well as many others... Spectators, Marine volunteers and a winning Para/Duo dad and son.
It is available on most podcast apps, including Google, Anchor, Spotify and Apple...

Above: Podium of 50K winners
Bottom: Me, Michael Wardian (Center) Lisa Reichmann (right, 3rd 50K Womens)

This episode attempts to take us along on a play by play of the MCM weekend, bringing stories, sights and sounds from various parts of a very inspiring event, and historic one in someways being the first running of the Ultra as part of MCM's series!  We attempt to capture the culture behind the event, and do a bit of ethnography work; following the people that have made Running Anthropologist's coverage of MCM possible, pulling everything together from their training and experience at MCM this year.  Hope you enjoy it, and share it with others!

Photos from the Day, corresponding to the podcast interviews and locations:

Kids Race Day, Saturday 1 Mile and medals by Marines (as with all races)

Tomb of the Unknown Soldier, Wreath Ceremony at Arlington National Cemetery

Arlington: Wear Blue Gold Star Race Runners, Meet to visit and plan

Expo Meetups: Jorge Garcia Left, Mark Center

Metro to Race Start: Ponchos and Costumes (Santa and Waldo showed up early)

Medical Tent Volunteers

Matt O'Neil FINALLY getting some sun post-Podium, with the MCM Marathon Trophy

Episode 26: Marine Corps Marathon Part I - Featuring Matt O'Neil, Rosanna Powers and Mike Parks

Episode 26 is available on most podcast apps, including Apple, Google, Anchor and Spotify!

Perhaps no other marathon inspires more self-acclaimed "non-distance runners" to run a marathon than the Marine Corps Marathon (MCM), and perhaps no other races commands more allegiance and dedication than this one.  Those who run it say the emotions and support are visceral, tangible and undeniable.  It could be the Marine Corps Bands, the brothers and mothers running in honor of their siblings, sons and daughters, or simply service members who take great pride in their affiliation to the Nation's Capitol and their fellow service members' participation.  Finally, the entire course is laden with tributes and music, monuments and national treasures to be seen around every bend. If you are looking for some inspiring and harrowing stories this fall, look no further than MCM.


For those that aren't aware, MCM is a year-round venture and our first guest Matt O'Neil knows this extremely well, having won all the major MCM events this past year, after having to cut his first MCM marathon attempt short in 2018 due to "poor training/unpreparedness".  He also gives us a great preview rundown of all of these events throughout the year, and the culture of a year-round MCM runner, from trails to pavement.  He talks about some of his development and work as a runner since cross country teams in college, and why the marathon was a logical next step for him.  As a hometown favorite from the DC metro area, he has lofty goals (hoping to place in the top 3 finishers), and has a unique perspective and also shows us what it's taken to reach this place-- the benefit of sticking it out and learning from mistakes of the past, in terms of training especially.

Mike Parks also tells us about running a first, attempting his first Ultra with the MCM, after 4 years of running the marathon with Team Leidos.  He explains all that the team does, including his work in nearby Reston, Virginia and around the globe supporting medical systems. As part of its company mission to make the world safer, healthier and more efficient, scientists and engineers work every day to solve critical challenges across the globe. In fact, 21% of Leidos’ workforce are military veterans, and the company has a long-standing commitment to supporting military veterans and their families. In addition to the Marine Corps Marathon, they support many non-profits geared towards members of our armed forces. To name a few: Injured Marine Semper Fi Fund, Wreaths Across America, Association of the US Army Aberdeen, Air Force Aid Society, Coast Guard Foundation, American Veterans Center, and Paralyzed Veterans of America. This year, Team Leidos which Mike runs with will have 346 runners participating in the Marine Corps 50k, marathon, and 10k events. If you’re running the race, say hello to Team Leidos volunteers at Water Point 10 and at the Finish Festival where they will be on hand to support all racers!

Rosanna Powers embodies the spirit of the Marine Corps Marathon in many ways, and became a runner after having lost both her brother and fiance during their service abroad as marines in Iraq 15 years ago.  Rosanna is herself a marine, and therefore shares a special history and comraderie with many families and service members that she runs with.  The "Wear Blue Run to Remember" movement and MCM running community were a lifeline to her at an important stage in her recovery from loss, and have provided a way to both give back and to stay connected to them. She describes how volunteers share to run miles for lost loved ones of others across all branches of military, and this makes her get out every day and run. In her interview, she encourages us all to support this movement and help spread the word about it to others... As such, we have provided links below and hope that you would consider sharing and supporting this awesome team of runners & MCM year round events.

https://www.wearblueruntoremember.org

https://www.marinemarathon.com/

Episode 25: Marathon Series Kickoff with the Chicago Marathon & More: Randa Mahmu-Ulankiewicz, Co-hosted by Meghan Lane-Holbert

Episode 25 is available on most podcast apps, including Anchor, Spotify, Google and Apple! Just search "Running Anthropologist"...

Randa's Team During 2018 Chicago Marathon

In this special 25th episode we take ten minutes to introduce our upcoming series on the Marathon Season in North America... Meghan and Mark Lane=Holbert discuss why they have chosen to cover the Chicago and Marine Corps Marathons the next several episodes, as well as what to expect after that from local Florida Marathons:  Space Coast and Disney races.  They go into a bit of their own favorites and race background developing as a runners, first marathons, etc.

Randa runs...

Speaking of first marathons, our guest Randa Mahmud-Ulankiewicz rounds out the majority of our episode, describing what it is like to be a recent and unlikely new "marathoner", and serving as Co-Captain to organize a group of runners for a charity close to her heart, in the Chicago Marathon. She also explains passionately about her motivation of helping children, a relief effort with The Palestine Children's Relief Fund that brings needed medical care to a conflicted area of the world. She furthermore tells about what it's like to run her first marathon and why it is "a positive, productive thing to do so as part of a team"... In this way, she brings out the best in The Chicago Marathon, explaining how to join as a charity runner, and how to be creative if you can't find what your heart is set on running for. This is a great one to hear about drive and personal inspiration around a cause turning someone into a runner for life, and pulling others along with them!

***Please let us know if you have suggestions or ideas for future episodes, and what it was like to run your favorite marathon, message @runninganthropologist on Facebook or Instagram!

ALL CHARITY TEAMS possible for the Chicago Marathon, signup and learn more

2019 Bank of America Chicago Marathon, Team Palestine Link

Episode 24: Dynamic Running Therapy (DRT) with William Pullen

Episode 24 is available on most Podcast Apps!  (Apple, Spotify, Anchor, Google, etc.)

Our guest this week is the third in a series of 3 Episodes featuring different approaches to running therapy.  This is the perfect one to wrap up our series, because it has components of partner running (empathy runs), as well as opportunity to work through William Pullen's Dynamic Running Therapy on one's own.  A Therapist who values and has studied philosophy and psychology, and applies many key aspects of mindfulness to his work. DRT can be used in so many ways, many of which we discuss in this episode.  Furthermore, this movement therapy is incredibly accessible through the free app he has developed, as well as his book/interactive workbook "Running with Mindfulness: Dynamic Running Therapy to Improve Low-Mood, Anxiety, Stress and Depression". It has been called a radically simple approach combining elements of Cognitive Behavioral Therapy, Mindfulness, relational philosophy and exercise. 

We discuss why it is ideal for individuals that want to deepen their running practice, and get more in touch with themeselves and their emotions through self-introspection questions.  Pullen's voice navigates us in this episode, but also he does so even more eloquently through his App for each area of therapy, an explanation and guidance. Movement and getting moving is especially valuable to those that are dealing with any difficult emotions such as self esteem issues, anger, stress, depression or anxiety on a regular basis. There is also a healthy relationship practice, which deals with questions together through "empathy runs", in which a couple/pair practices active listening and deep sharing in organized turns. Pullen developed DRT to "bring the mind into perfect harmony with the body through the healing experience of mindful running". Channeling running energy into personal change in all aspects of our life is made both simple and effective by this insightful step-by-step process, developed through years of therapy and mindfulness practice. In everything we do, he encourages us to just get moving, make small changes and positive results will naturally flow from them. His guidance has helped countless people to do so, and his story is both uplifting and inspiring! Please visit his website and see the following videos to gain some perspective on the work, and give the app a try:

His Therapy page, where he explains more about methods and types of therapy offered:  http://williampullenpsychotherapist.com/

Video Explanation:  

His TED Talk: https://www.youtube.com/watch?v=Sq6393AreD4

Find his Books on Amazon:

Running With Mindfulness:  https://www.amazon.com/Running-Mindfulness-Dynamic-Low-mood-Depression/dp/0735219796

Run for Your Life: https://www.amazon.com/Run-Your-Life-Mindful-Running/dp/B01MSYFBYI