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

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.

Seen at the Shepherdstown Holiday Parade is a Newton-wearing Grinch. Maybe the original G was plotting a quick getaway!

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.

Friday’s packet pick-up and bag drop at the Titusville Middle School was a great beginning to the adventure; friendly volunteers and outstanding facilities for the start/finish/Aid Station #4 venue. Most folks were attempting to relax, but the anxiety of many months of preparation dictated the atmosphere. Properly prepared drop bags and supplies based on the expected weather are key in any ultra event and will determine a pass/fail grade as much as anything. Jeff was very experienced with this. He turned over his pre-loaded drop bags, which would be transported to aid stations on the course by the volunteer staff. We retrieved Jeff’s bib (#6) and race packet, I checked in for my pacer bib (#1311), we had a pre-race pasta dinner at the Titusville school cafeteria, discussed a little race strategy, and then headed to a nearby hotel, reserved almost a year prior, and got to sleep around 9 pm.

Next was a 3:50 wake up, a breakfast snack, and Jeff was ready at the start venue by 4:30 for the 5am start. The weather forecast was for 0% chance of rain, lows in the mid 40’s, and highs in the mid 70’s; perfect weather for the full weekend event. Jeff and about 150 others set out properly equipped, in the dark, with headlamps, apparel, and nutrition to face the next 24 to 32 hours on the trail. He had just the right amount of confidence and appeared more than ready.

As Jeff’s pacer for the final 38 miles, I was now tasked to get some rest and feast all day until my job was to begin later that evening; this was as easy as it sounds since I am a college football nut and it was a Saturday. I interrupted my TV football schedule to meet Jeff around noon and help him quickly resupply for his second 31-mile trail loop. Seven hours for the first 31 miles was about what we expected–he was right on schedule. Our strategy was to ensure Jeff made the cutoff times for finishing the race, but to also maintain a pace Jeff was sure he could sustain for the duration. By the high “DNF” rate in this event, it is easy to see what happens when pushing too hard.

As far as support goes, water is available at least every 3-5 miles, and full aid stations are at least every 7 to 8 miles of the 31-mile trail loop. All aid stations had excellent choices in food and drink from grilled cheese sandwiches to chocolate covered coffee beans, and everything in between. The variety and quantity were definitely impressive; no need to ever be concerned with being hungry or thirsty at the Oil Creek 100.

I returned to the hotel to lounge into the evening and then to get into my running gear. I joined up with Sheri and Jeff’s parents and son Jackson to meet Jeff back at the school at the 62-mile point and begin my share of the run with Jeff. We had estimated a second 31-mile loop of between 8 and 10 hours. At around 8:30pm Jeff came trotting in, was reloaded, changed out some gear, and we launched out for his last 31-mile loop, to be followed by a ~7-mile “coming home” loop. He was making incredible progress and I knew it was going to be a productive night on the trail. Jeff immediately talked of a runner who had traveled many hours, trained many months, and ended up gashing her knee open for a DNF at mile three of 100.I immediately focused on stepping along very carefully and then quickly changed the subject to positive. Over the next 12+ hours we discussed many things and Jeff remained much more coherent than I expected. It was one of the few times I was hoping to feel more intelligent than my company, but this never happened.

My job as pacer included some key responsibilities. Some basic rules that work; Never, in any form, do you ask the runner how they “feel”; this is a dumb question after 60+ miles and serves no positive purpose. The next rule is to always speak of positive things or put a positive spin on things you are talking about. A good technique to pass the time is to act as if you are a TV and figure out/discuss what channel the runner might be interested in. Maybe they would like to hear the history channel; fill them in on (or make up) interesting history of the area you are running through; the nature channel – we spotted a large porcupine at 3am and Jeff thought it might be a bear, so did I at first, but I then made up a fancy scientific name of “three-toed, eastern, red eyed, something-or-other, porcupine; Jeff did not go for it but he did agree it was a porcupine. You can turn into ESPN and talk about the day’s sporting events the runner had missed, or some exciting event earlier in the week. One of the most important duties though is to be familiar enough with the course, mileages, and realistic estimates so you can help break down the final goal into pieces of progress. Jeff and I both were always on the same page with this. I only offered miles covered, or to go, for a segment if I was asked. It was rare for him to ask for this, but I always had to have a fairly accurate idea of these numbers so Jeff knew he could trust me, kind of like you need to trust your Sherpa on the way up Mt. Everest.

Jeff got a surprise around 1am to see wife Sheri again at the 75-mile aid station. I knew she would be there but managed to keep the secret. It would be 6 more hours back to the 93 mile point from there, and then we would head out on the final 7 mile loop as the sun came up. My feet were looking forward to this after running for 10.5 hours on dark, rocky trails.

Although not the goal, Jeff had steadily overtaken about 20 runners during the last 60 or so miles. I had given him some positive feedback on this during the run and it seemed to help him with perspective; At one point he thought he was loosing ground, when in fact the opposite was true. He really kicked it up a notch for the last 7 mile loop. I learned that he was determined at this point to not let anyone pass us before the finish and he felt a runner we had passed with about 4 miles to go was following us closely. I was certain this wasn’t the case, but I kept this to myself and let him use what he needed to get us in. Jeff crossed the finish in 28 hours: 22 minutes with son Jackson pulling him in, and Sheri and I close behind. Jeff ended up 31^st out of 150 registered runners. This is really an understated accomplishment when you consider that only 58 of the 150 earned a buckle that day.  Our support work for Jeff was easy because of him. Knowing that Jeff had the respect for the course and Mother Nature that was required to overcome whatever he faced that day fueled our energy. We also knew he had worked and trained to ensure a level of endurance to get through the distance. It was my pleasure to be a part of the three-day adventure.

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