Destination Health

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 [https://sites.google.com/view/paultrarunningrecords?fbclid=IwAR2W2DQrxcXy4HoIvCgX4Us7FuNO17gvT4RVbGj0WVJVj6qNHD8qxv5pwxg] Barry's contact info: Strava: https://www.strava.com/athletes/7345356 [https://www.strava.com/athletes/7345356?oq=barry%20] Follow the antics of Barry, Brett and Nate on Instagram https://instagram.com/meatballrunners [https://instagram.com/meatballrunners] Destination Health Links: Email: rpm.destinationhealth@gmail.com [rpm.destinationhealth@gmail.com] Facebook: https://www.facebook.com/DHpodcast [https://www.facebook.com/DHpodcast] Instagram: https://www.instagram.com/rpm.dhpodcast/ [https://www.instagram.com/rpm.dhpodcast/] Strava: https://www.strava.com/athletes/5971143 [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 [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 [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 [rpm.destinationhealth@gmail.com] Facebook: https://www.facebook.com/DHpodcast [https://www.facebook.com/DHpodcast] Instagram: https://www.instagram.com/rpm.dhpodcast/ [https://www.instagram.com/rpm.dhpodcast/] Strava: https://www.strava.com/athletes/5971143 [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 [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://www.runnersworld.com/news/a37258758/how-smiling-improves-your-running/]https://uk.news.yahoo.com/why-eliud-kipchoge-smiles-runs-092500940.html [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 [https://ultrasignup.com/results_participant.aspx?fname=Rick&lname=Martin] Destination Health Links: Email: rpm.destinationhealth@gmail.com [rpm.destinationhealth@gmail.com] Facebook: https://www.facebook.com/DHpodcast [https://www.facebook.com/DHpodcast] Instagram: https://www.instagram.com/rpm.dhpodcast/ [https://www.instagram.com/rpm.dhpodcast/] Strava: https://www.strava.com/athletes/5971143 [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 [https://www.foundmyfitness.com/topics/fasting] Phil Mickelson coffee & fasting combo: https://www.golfdigest.com/story/phil-mickelson-coffee-fasting [https://www.golfdigest.com/story/phil-mickelson-coffee-fasting] Destination Health Links: Email: rpm.destinationhealth@gmail.com [rpm.destinationhealth@gmail.com] Facebook: https://www.facebook.com/DHpodcast [https://www.facebook.com/DHpodcast] Instagram: https://www.instagram.com/rpm.dhpodcast/ [https://www.instagram.com/rpm.dhpodcast/] Strava: https://www.strava.com/athletes/5971143 [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 [http://www.instagram.com/brawnbody] 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/ [https://www.instagram.com/brawnbody/] Webpage: https://brawn-body.square.site/ [https://brawn-body.square.site/] Podcast: https://anchor.fm/daniel-braun [https://anchor.fm/daniel-braun] Destination Health Links: Email: rpm.destinationhealth@gmail.com [rpm.destinationhealth@gmail.com] Facebook: https://www.facebook.com/DHpodcast [https://www.facebook.com/DHpodcast] Instagram: https://www.instagram.com/rpm.dhpodcast/ [https://www.instagram.com/rpm.dhpodcast/] Strava: https://www.strava.com/athletes/5971143 [https://www.strava.com/athletes/5971143]