Episode 40: Give it a Tri! featuring Triathlete Coach Jeremy Richardson

Episode 40: Give it a Tri! featuring Triathlete Coach Jeremy Richardson is available on most podcast Apps including itunes, Goolge, Spotify and Anchor!

Jeremy Richardson, Founder of "Top Notch Tri"

The desire/encouragement has been building from many in our community for the Running Anthropologist project to cover a lesser-known corner of cross training potential and really a world onto itself (that includes running), that is... the triathlon, and its many diverse options (Sprint, Half and Full).  In this episode, we delve right into the culture and preparation of doing a Triathlon, and hear from a remarkable athlete and coach in this arena, Jeremy Richardson. Jeremy is a certified Ironman Coach and Physical Therapist, who comes from a competitive running background and made the switch to Triathlons in a long, hard process of slow gains, which he has learned a great deal from to become a competitive triathlete. Jeremy is World Ranked 6th in his age group for Ironman 70.3, is an Ironman Gold All World Athlete and has competed in multiple Ironman World Championships, as well as being an All-American USAT Athlete.

Jeremy also happens to be the operational manager for the Best Damn Race organization, which puts on unique large running events, and shares insight into our current situation of race cancellations, and keeping balance with training and motivation. He shares with us some wisdom and tips for training, and ideas for making the transition that stick for most, which he shares in his coaching programs. This opportunity for entering the cross training world is especially relevant to many during this time of limited running, and looking for new, exciting things one can do inside or near home in coming weeks and months!  Whether it is a new bucket list item or turns into a lifelong addiction, we hope that you are able to take this as a primer in triathlon culture, learning about what's involved, and options for training and completing in different types of triathlons.
You can find out more about his work and services at: https://www.topnotchtri.com/

Episode 39: Quarantine Backyard Ultra, Founder Dave Proctor and Winner Mike Wardian!

Episode 39: "Quarantine Backyard Ultra"-This episode can be found on most podcast apps, including Apple, Google, Spotify and Anchor!

Dave Proctor and his organization put together the second largest Backyard Ultra in history with the help of the distance running community, to raise our hopes and spread the word for all of us in quarantine, and they did it in just two weeks! From his home in Okotoks, Alberta (Canada) He shares about how he started running and what brought him into the Ultra world, as well as setting multiple Canadian running records, and starting "Outrun Rare" to help spread awareness for and gain help for people with rare diseases- research and treatment of them. He gives a few examples of the attempts he has made and plans to cross Canada running in the summer of 2021 (originally slated for this year before the Covid19 Crisis, so we can wrap our minds around it better. By the way, Dave also holds several noteable records himself, including the Canadian 48 Hour running record and 72 hour record with 500K completed! He provides advice for those of us who are having to stay home and get creative, so as not to divert our attention in negative ways, but focus on the positive. Lastly, he explains why the Quarantine Backyard Ultra came about specifically and why it had such a huge impact. You can find him at outrunrare.com OR @daveoutrunsrare on Instagram.

Mike Wardian's Treadmill- Elevation view during podcast recording

Mike Wardian, winner of the Quarantine Backyard Ultra, also chimes in as to why this was important for him, and the rallying of his community and family around the cause. He talks about the virtual community and the Ultra community that pulled together to make it happen, and the democratizing aspects of such a venture that reached everywhere, with zero competition from other Pro sports due to the current situation. Coming off freshly setting several world records and wins around the globe in Ultra events during 2019-early 2020, he also touches on what it's like to have big events cancelled and how we can get in some great workouts from home, including ways to stay motivated (tip: treadmill climbing the elevation of the Empire State Building), and find our own passion within running. He shares a virtual 5K opportunity coming up too, Little Sesame Adventures Virtual race. Mike is always inspiring and draws upon wisdom of races across the globe in comparing this Backyard Ultra and virtual running, and the opportunities it provides for all of us!  Mike can be found at his website mikewardian.com  OR  @mikewardian on Instagram.

Email: mwardian@rocketmail.com

Instagram: @mikewardian

Twitter: @mikewardian

Facebook: www.facebook.com/michaelwardian

Episode 38: Mental Health and Motivation during Isolation: Therapist Dan McGann & Motivational Designer David Tai

Episode 38 is available on most podcast apps, including Apple, Google, Spotify and Anchor!

I. In this episode we first feature Dan McGann, a therapist who delves deep into our identity (as individuals, runners, members of society) and how movement can be utilized to generate a healthy mental attitude and habit building to combat anxiety and depression. He also touches on 3 key practices to building a daily routine, an especially important practice during isolation- The Three G's are one:  GROWTH, GIVING BACK & GRATITUDE.  Regarding noticing our thinking and goals for it: 20% on negative/problem areas and 80% on the solution/positive aspects of the situation. Please see more information in the graphics and links below for details of what we discussed and research / published books or articles in this area. RxRun The Film (about McGann's running therapy practice)
Dan's Star Wars Analogy- "The Force (80%)- Live in a place of faith of love & courage, or Dark Side- Live in a place of fear, anger... it's our choice!" (more links/info following II below)

II. Second, we feature David Tai- and his career & current research into motivation and what

David running Singapore's coastline

cognitive psychology / motivational design have to teach us at the University of South Florida. David spent many years of his life working with IBM and focused on improving motivation within an organization, as well as personally with regard to work/life balance. He found running to be pivotal in his own transitions to new ways of thinking, both for mental health and clearer thinking, and describes this "how to" process for us, including the FLOW Method to establishing new habits / ways of thinking. Originally from China, he also provides valuable comparative cultural perspectives on how the US and "the West" have dealt with the Covid-19 crisis as compared to China, lessons learned and differences in approach.  David's Commentary on "The Four F's of FLOW" (Short Video Summary) & national bestseller by Mihaly Csikszentmihalyi:
"To create flow in what I do every day, I followed the 4Fs in Flow. The first F is Focus. I get focused by using my iWatch’s breath function to help me do deep breathing. I close my eyes and follow the iWatch breath rhythm to visualize one and only one task that I need to finish in 30 to 50 minutes. The second F is Freedom. During this stage, I free myself from any worries, distractions, and self-scrutiny and focus 100% on the at-the-hand task. For example, when I write, I do not do any editing but keep writing. When I read, I do not stop to take notes, but keep reading until I fully understand the article. The third F is Feedback. I use the 18-minute rule to give myself feedback on the progress I make throughout the day. I use 5 minutes to plan the day and 5 minutes to close my day. Then for each hour, I use one minute to reflect and plan the next hour. The total time (for reflection) is only about 18 minutes for any normal workday, which is a self- feedback system to enable me to see my progress toward my daily goals. The fourth F is the four percent challenge. Csikszentmihalyi (2014) described that the flow state is at the intersection of the optimal intersection of a challenge met by stretching one’s expertise. The rule is to aim 4% above one’s normal challenge and expertise." -David Tai

Dan McGann's presentation “The Mental Side of Running” https://www.slideshare.net/Dan_McGann/The-Mental-side-of-Running

The Four Logic Questions:

1) Is it true? (examine old patterns of thought that may be subconscious and

examine the facts with truth)

2) Where is the evidence? (Where is the evidence that the opposite

is true?)

3) What is the price you pay emotionally for holding on to that old

pattern of thought?

4) What will be better or different when you let it go? (What

becomes possible in your life today – tomorrow and in the

months and years ahead when you let it go?)

"I promote in my work each individual creating powerful and compelling reasons WHY? What becomes possible when you decide and act in the face of challenges? Then the HOW is much easier... Avoid Passivity, Encourage Activity"- Dan McGann

 The "Technology of How" Visual:

Books and Methods brought up by Dan in the Podcast:

The Gratitude Challenge, Dr. Joe Dispenza- Gratitude focus BLOG and Challenge (free)

Master Your Mind and Defy the Odds, on Amazon by Dave Goggins, Audio or Print book

LOVING WHAT IS: Four Questions that Can Change Your Life on Amazon by Dr. Byron Katie

Man's Search for Meaning, by Viktor Frankl- "In his book, Man’s Search for Meaning,Frankl said “Man can get through any HOW? if he has a strong enough WHY?...  I think this is why when you research runners who complete a marathon and those who drop out is that primary factor of WHY? – those who complete tend to have a strong and passionate WHY- (i.e. for my family, to raise money for a cause, etc.) and those who drop out tend to have very vague intentions." - Dan McGann