Free Music and Wellness Event at Shepherdstown Opera House

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Date: Tuesday May 15
Shepherdstown Opera House
6-8pm Free

We are privileged to be one of about dozen towns to have a special visit from Dr. Phil Maffetone who is a best-selling author of health and fitness books as well as the coach to countless world-class and recreational athletes for decades.  Phil’s training methods, such as how to gradually build a fat-burning aerobic base, have changed my life as a runner and educator. I apply Phil’s wisdom and sensible training practices when I give clinics and with my work for the U.S. Air Force. Now an accomplished songwriter and musician with three CDs, Phil will speak on topics of wellness, the brain and share some of his own music. Dr. Coralee Thompson, a world-renowned expert in children’s health and an accomplished singer/musician, will be joining him. By the way, Phil wrote the music to our community run video last summer. See below. — Dr. Mark

Then vs. Now!

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The April 2012 issue of Running Times focused on minimalism. It was also an homage to a bygone era … the late  70′s when shoes were flat, thin-soled, and non-bulky. Moreover, the magazine cover recreated the iconic image and cover pose of Jim Fixx’s “The Complete Book of Running,” which came out in 1977 and eventually sold over one million copies. Bashfully, I admit– those are my weathered-looking legs on the magazine cover. I am running in the same footwear as Fixx’s–  a 1968 Onitzuka Tiger. His were red; mine blue. The issue also featured an article by both me and Jay Dicharry, who runs the UVA SPEED Lab, that is designed to help any runner make a safer transition to better running form as well as reduce the amount of shoe he or she needs. With just several simple tests and corrective exercises, we describe how or what you can to do to self-assess your own body, and most critically, whether you are “Ready for Minimal”. For example,  one self-test is called “Isolating the Big Toe.”  — Dr. Mark

My First Mile Race in 25 Years…5:01 Barefoot!

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Physical therapist Brad Dodson and I just returned from the University of Virginia Running Medicine conference where the topic was the “Gait Debate”. Before an audience of 200 health professionals and physical therapists, I got to speak on the true meaning of natural running. (Hint: it’s all about play.)  See my recent article called “Nature, Play, Running, and The Lost Art of Fartlek” on the Natural Running Center website. Brad and I also entered the McCormack Road Mile. Brad, a 4:07 miler in his college years, ran a respectable 4:35. I had not run a mile race in over 25 years, so I was happy with a barefoot 5:01, especially over a rain-soaked course. As for the woman right behind me, I don’t know her name, but I believe she races for Ragged Mountain. She finished one second behind me. –Dr. Mark

New Dr. Mark Video — “The Principles of Natural Running”

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Natural running is best shown barefoot! Still, it bears mentioning: natural running is not a brand or specific method, but rather what humans have done for millions of years.

Although this video might appear technical in a few places, the information can be easily learned for all runners. Also included in the video are some simple drills that will help you run natural.  Feel free to share this video with others!

I want to especially thank all who have helped me on my journey as a runner and teacher. Many are mentioned in the credits. This list is in no way all inclusive as I learn something everyday from runners and colleagues.

Shepherdstown Holiday Parade

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We had great fun today at the Shepherdstown Holiday Parade with the Two Rivers Treads team. The parade was priceless and to have a giant “foot” ride the convertible with Miss West Virginia (Spenser Wempe) is one for the local history books. Miss WV even came into our store. Here’s several photos. By the way, she’s wearing four-inch heels, and as everyone who knows me, I am barefoot! Hence the “height discrepancy!   –Dr. Mark

 

Local Ultra Runner Jeff Fiolek Conquers Oil Creek 100-Mile Trail Run

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Two Rivers Treads' James Munis (in race "pacer" bib) helped Jeff Fiolek get through a very long run! Jeff's son Jackson also shows his support.

by James Munis

Last October, I was lucky enough to enjoy supporting a local runner in an ultra running event (treks/runs of more than 26.2 miles).  Here’s my fuill report of a remarkable weekend and remarkable runner.

Ultra events are guaranteed to be a unique discovery/learning experience for anyone, weather volunteering or participating. The Oil Creek Ultra Trail Runs (www.oilcreek100.org) are Pass/Fail events.  You cannot switch from a longer run to a shorter distance during the event. You must finish the event you start; finisher’s belt buckles and bumper stickers must be earned, they cannot be purchased.

Jeff, Sheri, and their son Jackson Fiolek of Harpers Ferry, WV spent the last year or so preparing for their third Oil Creek trail run adventure in Titusville, PA. Sheri has been top three- female the first two years and Jeff has run twice. This would be Jeff’s first 100-mile finish and being familiar with such a difficult course is essential to “pass” this test of endurance. The Fiolek family approach to any of their adventures always begins with respect for the difficulty of the course and for Mother Nature in general. Next, they prepare with the patience and discipline required to properly build a foundation of endurance – something most humans are naturally capable of, but mentally challenged with following through on.  Ultra runners will tell you that they cannot be successful without the support of their friends and family, and I was witness to what this support is all about. Continue reading “Local Ultra Runner Jeff Fiolek Conquers Oil Creek 100-Mile Trail Run” »

Laura Bergmann, World-Class Athlete, World-Class Person

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Laura in her Newtons at the gym; photo courtesy of The Observer.

This just out: Read in the November issue of The Observer, the story and amazing rise of local Laura Bergmann to world-class multisport status in duathlon and triathlon. With her sterling athletic background and Master’s degree in exercise science, Laura is a popular member of our Two Rivers Treads’ team teaching clinics and mentoring the community in healthy running and movement. Thank you writer Dave Lillard for acknowledging her strong, tireless work ethic. — Dr. Mark

Two Rivers Treads and Dr. Mark in New York Times Sunday Magazine Feature

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Chris McDougall at our free barefoot running clinic last May in Shepherdstown Photo by http://machenfamily.blogspot.com.

Two Rivers Treads got a huge shout-out this week in the New York Times: “Two River Treads {is} a ‘natural’ shoe store sandwiched between Maria’s Taqueria and German Street Coffee & Candlery in Shepherdstown, W.Va., which, against all odds, {owner} Cucuzzella has turned into possibly the country’s top learning center for the reinvention of running.” The article was written by Chris McDougall who has been to Shepherdstown twice and attended our barefoot running and form clinic last May. Thank you, Chris and the New York Times for the mention and alerting readers to the injury-free joys and delights of natural running. Read entire article here. And make sure to read the readers’ comments here; and there’s over 150, many who are new believers in minimalism, while others adopt a skeptic’s stance. The ongoing footwear debate continues. Let us know what you think. Submit your comments below.

Freedom’s Run, Continued….

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Start of the kids run.

Folks are still talking about Freedom’s Run. So now is a good time as any to share some thoughts, memories, photos with everyone. It was the third annual Freedom’s Run. Right from the beginning, we intended to make this a small town event with scenery, history, fun, local flavor, and low fees compared to the big city events.  This was an all-volunteer effort of a small community. We had 2,400 official finishers from 43 states in the 5 events, including a half and full marathon which takes runners from Harper’s Ferry up the C&O Canal and Potomac Heritage Scenic Trail into Antietam National Battlefield.

The 200 kids in the Free Kids Fun Run was a highlight of the day for us.  We were about to call this off but the kids insisted we run it.  Good advice.  They were happy and smiling.

My son Leo in the photo is eight years old. He had just finished a wet soccer game and came over to help at the Freedom’s Run finish line with his sister Lily, who is six.  The kids’ run was scheduled for 11:30.  At 10:30 there was a miserable cold rain and I was considering canceling.  I asked Leo’s opinion and he was puzzled.”Why would you cancel?” he asked.  So we ran and over 200 children played happily in the puddles.

Leo ran a mile in 7:40 in his super minimalist  Saucony Hattori’s.  Sister Lily was hot on his heels in 7:59 in her VivoBarefoot Rooty’s.  The Cucuzzella kids are Born to Run.

Connecting Running with History and Nature: The Freedom’s Run

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Photo by Susan Scheff

An article by Mary Evenhart in the Shendandoah Press wonderfully captures the birth and founding spirit of the Freedom’s Run which will attract 2,700 runners and 400 volunteers in less than two weeks.  As former Freedom Run’s Marathoners know, the course takes runners from Harper’s Ferry, West Virginia up the C&O Canal and Potomac Heritage Scenic Trail into Antietam National Battlefield through Sharpsburg, Maryland, ending in Shepherdstown. It’s a run right through the pages of American history.  (The other Freedom’s Races don’t cover as much ground!)  Freedom’s Run would never would have gotten to where it is now without the vision and support of Lois Turco, regional cultural activist, who, according to Mary’s article, “at that time was also working on two projects that combined tourism with the region’s history: establishing the Washington National Heritage Area, which she hoped would heighten awareness of George Washington’s vision for the nation’s westward expansion, and the Two Rivers Heritage Partnership, which would promote sustainable tourism and development, with conservation of the region’s heritage as the key to its marketability.”  I hope you read the article, and thank you, Lois, and thank you, Mary! –Dr. Mark

Freedom’s Run Spotlight: Don Taylor

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So what do you do as an encore after finishing the 2010 Freedom’s Run marathon at the age of 79? Well, Don Taylor, of Hedgesville, West Virginia, has an answer. You keep on running. Don will be there at the 2011 race when the gun goes off. He will be 80. (He went 6:10 last year.) Don has been running competitively for 70 years, and his marathon PR stands at 3:49:11 when he was 55. Don retired after serving in the military and working in operations for a large U.S. corporation.  He runs two to three times a week, preferably trail, and at least once a week he bikes with a club in Shepherdstown, averaging between 20 and 30 hilly miles. He’s run 131 marathons. Freedom’s Run will be 132; he’s also done plenty of halfs, ultras, and 5Ks. At the age of 72, he summitted Kilimanjaro in Tanzania (19,340 feet).  Fortunately, Don has been injury-free most of his life following his service in the military. These days, however, he admits to feeling some tenderness under the ball of his foot (no bruising) which gives him momentary acute pain but seldom before mile 20.

And what about his footwear? He says that he has no brand preference but he has wide feet, high arch and an abnormally high instep. Tom Shantz at our store was able to find Don the right pair for him — Newtons. Don says that they were “probably the most comfortable shoes that he has ever worn but that he still had to change his running posture.” As he admits, “it’s not easy teaching new tricks to an old dog.” Good luck, Don, in our race…and all your upcoming races. You are inspiration to everyone!

VivoBarefoot Kids Shoe Giveaway

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On Sunday, less than 24 hours after Hurricane Irene roared through the region, the day was calm, the skies were blue, and the sidewalk outside Two Rivers Treads was filled with excited kids and their parents. They were there for the VivoBarefoot Kids Shoe Giveaway. Earlier in the week, I had sent out an email to everyone who is on our store’s mailing list:

Community Runners and Walkers,
VivoBarefoot kids shoe giveaway this Sunday 4-6pm at Two Rivers Treads.  We have 150 pair of barefoot style kids shoes that many parents and kids have grown to love over the past year.  VivoBarefoot and Two Rivers Treads are both donating shoes to make this happen.Kids will make a pledge to run 26 miles over the course of the fall in small chunks….we’ll have a fun sheet  for them.  Shoes fit children approx ages 4-8.  (sizes 27-34 Euro).We’ll try our best to fit your  kids.

Stay tuned, and we’ll keep you updated on how their running is going.–Dr. Mark

Shepherdstown Chalk Art Festival

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On Sunday, August 7, local artists decorated the sidewalks of Shepherdstown with chalk art, demonstrating that chalk drawings are also for grownups. The first Shepherdstown Chalk Art Festival was a fundraiser for the Children’s Tree House and CraftWorks at Cool Spring. These two local organizations are nonprofits that incorporate nature in education. Adding an artist’s touch to the sidewalk in front of Two Rivers Treads was Sheri Fiolek, a serious runner, great supporter of our local runs,  and art teacher at Paige Jackson Elementary School. Sheri told a reporter for the Shepherdstown Chronicle that she chose our store because “I’m a big fan of Two Rivers Treads.They are one of the first shoe stores to abandon the traditional running shoe. They teach natural running form.” Sheri later emailed me a photo taken during the art fundraiser with this note: “I wore my Vibrams. Funny anyone who was from Shepherdstown automatically ‘got’ my images.  I tracked the bare feet down the sidewalk a ways.  I had the ‘modern’ running footprints entering the store, and bare feet (or Vibrams) leaving the store, trekking through a mud puddle and running through town.” Thank you, Sheri, for sharing! — Dr. Mark