Running Miles with Heart Disease CHDAndy Czechanski: From Congenital Heart Disease to Completing 100 Miles

What happens when you're born with a serious heart condition, are told to avoid high-school sports, and eventually go on to complete a 100-mile ultramarathon?

For Andy Czechanski, it's a story of determination, adaptability, and finding a way forward.

Andy is a firefighter and battalion chief, paramedic, registered nurse, and EMS instructor. Born with transposition of the great arteries, he underwent the Senning procedure at just three months old in 1982.

Growing up, Andy was discouraged from participating in athletics. He eventually discovered mountain biking, which opened the door to endurance sports. After years of challenging mountain bike and gravel races, he moved into ultrarunning, completing a 50-mile event and an incredible 108-mile race in Michigan's Upper Peninsula in 2024.

In this episode, Andy shares his journey with congenital heart disease and how he learned to adapt his training to his body and his life.

• Living with CHD: Andy's diagnosis, childhood surgery, and growing up with restrictions on sports.

• Finding Endurance Sports: How mountain biking led him to ultrarunning.

• The 108-Mile Challenge: His experience completing the Marji Gesick 100 in 2024.

• Training with CHD: Using perceived effort, breathing, and time-based training rather than chasing traditional heart-rate zones.

• Consistency Over Intensity: Why everyday movement and steady progress matter.

• Race Nutrition: His preference for whole foods and the importance of practicing nutrition during training.

• Being Your Own Advocate: Working with your cardiologist and finding activities appropriate for your individual condition.

• Family and Balance: Managing endurance training alongside a demanding career and raising five children.

Andy reminds us that CHD is part of your story, but it doesn't have to define your entire life. Every heart condition is different, and exercise recommendations should be individualized with guidance from qualified healthcare professionals.

If one activity isn't right for you, that doesn't mean every door is closed. Find out what is possible, start where you are, and keep moving forward.

You don't have to run 100 miles. Sometimes a daily walk is the beginning of something life-changing.

Your heart condition is part of your story, but it doesn't have to be your whole story.

Andy hopes to participate in the 2027 Marji Gesick 50-mile race alongside his son, but the event sold out quickly.

If you're registered but become injured, have a change of plans, or can no longer participate, Andy would love to hear from you if you're willing to transfer your entry.

Contact Andy: Andy.Czechanski@grandchutewi.gov

Please coordinate any entry transfer through the race organizers and follow their official transfer rules.

What We DiscussA Message for Anyone Living with Congenital Heart DiseaseHelp Andy and His Son Get to the Starting Line!

40+ Whole Foods, 100 Miles — Week 4: CBD & Ultrarunning: Separating Fact from Fiction

What does science really tell us about CBD, pain relief, sleep, and recovery? And what should ultrarunners know before adding CBD to their routine?

In Week 4 of 40+ Whole Foods, 100 Miles, we're taking a closer look at cannabidiol (CBD), exploring its history, the science behind its potential benefits, and the questions that endurance athletes should be asking.

CBD has become a popular wellness product, with claims ranging from reduced soreness and inflammation to better sleep and faster recovery. But personal experiences, marketing claims, and scientific evidence don't always tell the same story.

In this episode, we explore:

• CBD and pain relief: What clinical research suggests about CBD for acute pain, chronic pain, and localized conditions—and where evidence remains limited or inconsistent.

• Ultrarunning and recovery: What we know about CBD, post-workout soreness, muscle recovery, sleep, and athletic performance.

• CBD versus THC: Understanding the difference between these cannabinoids, including their effects and potential risks.

• The history of cannabis in America: How cannabis became restricted, how the 2018 Farm Bill changed the legal status of qualifying hemp, and why CBD regulation remains complicated.

• CBD and safety: Potential side effects, liver concerns, medication interactions, product quality, and the risk of THC contamination.

• Beyond painkillers: We also examine traditional pain relievers such as ibuprofen and emerging research into other recovery approaches, including palmitoylethanolamide (PEA). Natural doesn't automatically mean safe, and promising early research doesn't guarantee real-world benefits.

The biggest takeaway? Being an informed runner means asking questions, examining the evidence, and understanding the risks before believing every promise attached to a supplement.

Whether you're training for your first ultramarathon or preparing to run 100 miles, your recovery strategy should be based on more than hype. It should reflect your individual needs, your health, and the best available evidence.

The strongest runner is an informed runner.

Note: This episode is for educational purposes only and isn't medical advice. CBD research is still developing. CBD can interact with medications and may affect the liver. Consult a qualified healthcare professional before using it, particularly if you have a medical condition or take medication. Competitive athletes should also check current anti-doping rules and product contamination risks.

Connect with Josh Sain and Running Miles with Heart Disease CHD

Facebook: https://www.facebook.com/runningmileschd/

Instagram: https://www.instagram.com/runningmileschd/

Team RunRun Coaching: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Listen on Spotify: https://open.spotify.com/show/6IjLmfQpEqPbHwX8wNrMyt

40+ Whole Foods, 100 Miles: The Gut Microbiome and Ultra Running

What if becoming a stronger ultrarunner starts with something you can't see?

Inside your gut lives a complex community of microorganisms called the gut microbiome. These microbes help break down food, produce important compounds, and interact with your immune system. But what does your microbiome mean for your health, recovery, and performance over 50 or 100 miles?

This topic is personal. Learning about the many antibiotics received during infancy raises important questions: Could early antibiotic exposure have affected the gut microbiome? Could some changes last into adulthood? And can your choices today support gut health?

Antibiotics are essential, sometimes lifesaving medicines, but they can also affect beneficial gut bacteria. Different antibiotics have different effects, and recovery varies. Your childhood experiences alone cannot prove that antibiotics caused you to get sick more often, but they can inspire you to explore the science of gut bacteria, immunity, and lifelong health.

You've probably heard that fiber is good for you. Different types of fiber can feed different gut microbes.

Clinical research suggests certain fibers can increase specific bacterial groups without necessarily increasing overall microbial diversity in the short term. Fiber can also influence short-chain fatty acids, including butyrate, which helps support the cells lining your colon.

Eating varied plant foods—including vegetables, fruits, beans, lentils, whole grains, nuts, and seeds—is a practical way to get different fibers and nutrients. The popular goal of eating 30 different plant foods per week encourages variety, but it isn't a magic number or a guarantee of better health.

When you're running 50 or 100 miles, fueling becomes a major part of your race strategy. Nausea, cramps, and difficulty tolerating food can derail even a well-prepared runner.

Practice your race-day fueling during training. Learn which foods and drinks work for you, and gradually practice consuming the carbohydrates and fluids you need. Gut training is important for endurance preparation, although it isn't the same as changing your microbiome.

You'll also explore how sleep, stress, exercise, and recovery may relate to gut health—and why popular microbiome claims deserve a closer look.

Not necessarily. Probiotics aren't a universal solution for restoring the microbiome after antibiotics. Their effects depend on the strain, person, and purpose. More supplements don't automatically mean a healthier gut.

• How the microbiome develops and changes throughout life

• How antibiotics affect gut bacteria and why recovery varies

• How fiber and plant diversity influence gut microbes

• The evidence behind the 30-plants-per-week goal

• Gut training, race-day fueling, and digestive problems

• Potential links between gut health, immunity, inflammation, and cardiovascular health

• Practical ways to support your gut without extreme diets or unnecessary supplements

You don't need a perfect microbiome to become a stronger runner. Small, consistent choices can support your nutrition, training, and recovery.

You train for the long run. Why not take care of your gut for the long run, too?

Podcast: Running Miles with Heart Disease CHD
Facebook: https://www.facebook.com/runningmileschd/
Instagram: https://www.instagram.com/runningmileschd/
Running Coach — Team RunRun: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/
Email: runningmileschd@gmail.com

Disclaimer: Educational purposes only; not a substitute for medical advice. Never avoid necessary antibiotics or change prescribed treatment without consulting your healthcare professional.

Your Gut, Your History, Your HealthFiber: More Than Just a NumberTrain Your Gut for the Long RunAre Probiotics the Answer?In This Episode, You'll Explore:Connect With Josh