Friday, June 16, 2017

Weekly RunDown #41

Steve Scott
"If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it--then move on."
Steve Scott

Some good thoughts here on Five Training Principles to Live By

When you are good your are good. Chrissie Wellington of Ironman fame is the first women at her first Ultra and second overall at the Race to the Tower in the Cotswalds.  Then again she did just run the 2017 London Marathon in 2:49:01 placing 13th among women and 1st in the women's 40-44 age group.  I say if she takes this up as her sport in her "retirement" watch out.

iRunFar.com's This Week in Running: June 12, 2017

LetsRun.Com's The Week That Was in Running: June 5 - 11, 2017

The Western States 100 is almost here (June 24-25, 2017) and iRunFar has posted the Women's Preview and the Men's Preview.   Also from iRunFar here is Part 3 of Andy Jones-Wilkins' 4 Part series on the race: AJW's Predictions for the Women's Race.   In case you missed them here is Part 2Part 1.

With regards to Western States it is good to see a number of people who have been in the Lottery for 5 years or more that are on the Wait List get in.  There is still someone at #39 who has been in the lottery 6 years and one at #49 who is at 5 years waiting.  Seems to me, and this is just my opinion, that if you have tried 5 times you should get an automatic qualifier, just saying.

After winning Comrades on the 3rd of June Camille Herron gets ready to run Western States next week

I was reading this article at Competitor.com, Endurance Fatigue: Perception is Everything, and it reminded me of Tim Noakes Central Governor Theory and iRunFar wrote on this, Peak Performance and the Selfish Brain, and my take-away is the mind is critical but externals play heavily into the picture so you have to work with both.

At Phil Maffetone's website for MAF running here are their MAF TOP 10 Posts

Info on the 2017 International Congress On Medicine & Science In Ultra-Endurance Sports Report

Allie Ostrander took up the Steeplechase this year and won NCAA's after some injury problems.  Allie for some may be best known for her running of the Mount Marathon run in Alaska.

Largest Road Races in the US in 2016, other than Boston this might be my list of races to stay away from as for me these large races are just a logistical pain.  I guess once it starts it is not too bad but not sure the work to get to the start is worth it.

Vashon Island 50k and Trail Run, sounds like a nice race - Race Website

The 57th running of the Mount Washington Road Race should be a good one

Have you logged yours yet, I haven't!  Strava is having The Strava Mile challenge for the month of June and all you have to do is log your fastest mile and tag the run with #MyMile in the Activity Title.  10 runners who post their time will win free shoes and also 10 of their followers will also win shoes.  So go and run your fastest mile this month and post it.

Speaking of miles 16 year old Jakob Ingebrigtsen who ran 3:58.07 in Eugene a couple weeks ago goes even faster in the Bislett Games (Oslo) "U20 Dream Mile" going 3:56.29.

I mentioned it last week but for all you coffee lovers I have been trying Christopher Bean Coffee and have found it very good.  Here is a link to get $10 off your first order and to be completely open I also will get a credit to buy coffee.  But hey $10 off is a great deal - here is the link where a message will come up with your discount code :  $10 off Christopher Bean Coffee

As mentioned before I have started working with SFuels to help promote a Low Carb-High Fat (LCHF) lifestyle for health and performance.  You can also sign up here for SFuels.TV and then be directed to a code that will allow you to get a FREE sample pack, you just pay shipping, as well as more on transitioning to LCHF and get you some great info direct to your email.  Here is this weeks video from Robin on LCHF meal planning.

Masters Running News
2017 National Senior Games: Track and Field Results,  Road Race- 5K & 10K.  Also here is an article and pictures from the 2017 Senior Games

Where do you fit in: Mastering Running as You Age?

I need to work on working on adding strength work

Races this Weekend 
Broken Arrow Sky Race,  Sqaw Valley, CA  - June 16th (VK) & June 17th (26K & 52K), 2017
Bryce 100, Bryce Canyon Utah - June 16-17, 2017
Bighorn 100, Dayton, Wyoming - June 16 - 17, 2017
Mohican 100, Loudonville, OH - June 17 - 18, 2017
Mozart 100K, Salzburg, Austria - June 17, 2017
Livigno Skymarathon, Livigno, Lombardia, Italy - June 18, 2017
Stockholm Diamond League, Stockholm,  - June 18, 2017

Past Weekend Race Results
2017 IAU Trail World Championships, Badia Prataglia, Italy - June 10, 2017
NCAA D1 Outdoor Track & Field Championships, Eugene, OR - June 7 -10, 2017
San Diego 100, Lake Cuyamaca, Ca - June 9, 2017
North Face Endurance Challenge, Wachusett Mountian Ski Area, MA - June 10, 2017
Run Under The Starts -10 Hour Run, Paducah, KY - June 10-11, 2017
Portland Track Festival, Portland, OR - June 10-11, 2017
Dipsea Race, Mill Valley, CA - June 11, 2017


Steve Scott's 1982 Dream Mile win in Oslo



Broken Arrow Sky Race 2016


Wow, 1:51.24 at 14 years old - World Record by the way and a negative split of 56.51  then 54.73 .  This was from 2016 and this he year ran 1:50.84 to set a Freshman record and win the Missouri State meet.


What would the Weekly RunDown be without this weeks Mountain Outhouse News


The 2016 Mozart 100k in Austria - the 2017 event is this week


Bryce 100 - 2015 Video


Highlights from 2016 Mohican 100


2016 Livigno Skymarathon



Friday, June 9, 2017

Weekly RunDown #40

Bill Dellinger
“Good things come slow, especially in distance running.”
Bill Dellinger

With the Western States 100 quickly approaching (June 24-25, 2017) iRunFar is posting a 4 part series on the race and here is Part 2: Four Intriguing Stories at The 2017 Western States 100.  If you missed it here is Part 1.

Camille Herron wins the women's race at the 2017 Comrades.  She was the first American woman to win since Anne Trason won in 96' and 97'.  Here is Runner's Worlds article on her win.

iRunFar.com's This Week in Running: June 5, 2017

LetsRun.com's The Week That Was: May 29 - June 4, 2017

Winner of Wednesday's NCAA Men's 10,000 meters does so after having a seizure and being in the hospital the Monday before the race as was not released till about 30 hours before the race.

Not directly running related but an amazing achievement none the less: Interview with Alex Honnold who climbed El Capitan without ropes.  Here is Outside Online's article on the climb

Kenenisa Bekele and Tirunesh Dibaba to lead the Ethiopian marathon team at the 2017 World Championships in London.

Ultra Run MD writes on Ultra Marathon Aid Stations for Beginners.  It is a place you will need in a long race but also a place that much time can get lost if you are not careful and even a race can end at one if you let it.

Who do you pick for your team: An Ultrarunning Thought Experiment

Jamil Coury writes about getting back "Back to My Roots" that includes a run up Mt. Lemmon in Tucson.  What is cool is I have run up Mt. Lemmon back when I lived in Tucson, many many years ago, but never ran it from the side he did.  Here is a video of the run.

I guess by this definition being a trail runner I may be a Liberal Leftie, and you might be as well, no matter how you vote:)

A Nordic Track interview with a number of Ultra runners on: Making the Leak to an Ultramarathon

Speaking of Nordic Track, there is a fair amount of stuff on their site and while it is to their best interest to promote their machines it is nice to see them do more than just sell equipment.  Here is an article on Common Running Injuries and How to Avoid Them on Your Treadmill

Nice to see Timothy Olson back to Competing

A multi-day stage race sounds like a good way to get miles in over a short period of time

Speaking of multi-day races, how about 5 - 50Ks in 5 days on 5 different Hawaiian islands: Epic 5 Challenge.  Better enter quick as there are only 25 entrants allowed for the first running and you might need to dig into your savings for this one.

Check out this new app that will link with Strava or Garmin and give you a cool view of your run, much like what I hear Suunto has for their watches: Relive.  Here is my Global Running Day workout.

For all you coffee lovers I have been trying Christopher Bean Coffee and have found it very good.  Here is a link to get $10 off your first order and to be completely open I also will get a credit to buy coffee.  But hey $10 off is a great deal - here is the link where a message will come up with your discount code :  $10 off Christopher Bean Coffee

Also, while I am handing out codes, I am a Carson Footwear Ambassador, if you want to try a pair of shoes you can get 10% by using the following code: Run2017tonyk
Carson Footwear

As mentioned last week I have started working with SFuels to help promote a Low Carb-High Fat (LCHF) lifestyle for health and performance.  As part of being an ambassador for them I put out a SFuels.TV that is posted at their SFuels YouTube channel and here is was my first attempt at one.  There will be more to come from myself and the other Ambassadors over the coming weeks and months.  You can also sign up for SFuels.TV and get a free PDF download on transitioning to LCHF and get you some great info direct to your email.  monthly video to.  Here is a link to the latest video by Dave Coles and it is also posted at the bottom of the page.


Masters Running News
This is from the same article above from iRunFar but worth repeating here as there are some great Masters news from the 2017 Westerns States 100 as there will be three septuagenarians ( Gunhild Swanson, Wally Hesseltine and Gordy Ainsleigh ) going for sub 30 hours and also three 50+ runners (Meghan Arbogast, Mark Lantz and Dan Barger) that would like to break the 50+ record of 18:50:19.

Runner's World article on the National Senior Games and here is a link to the games that take place June 2 - 15, 2017

Christian Cushing-Murray still cruising along at 49, turns 50 this year and ran 16:14 at the Carlsbad 5K this year.


Races this Weekend 
2017 IAU Trail World Championships, Badia Prataglia, Italy - June 10, 2017
NCAA D1 Outdoor Track & Field Championships, Eugene, OR - June 7 -10, 2017
San Diego 100, Lake Cuyamaca, Ca - June 9, 2017
North Face Endurance Challenge, Wachusett Mountian Ski Area, MA - June 10, 2017
Run Under The Starts -10 Hour Run, Paducah, KY - June 10-11, 2017
Portland Track Festival, Portland, OR - June 10-11, 2017


Past Weekend Race Results
Golden Gate Dirty 30, Black Hawk, CO - June 3, 2017
Cayuga Trails 50, Ithaca, NY - June 3, 2017
USATF Mountain Running Championships;  Men & Women - Cranmore Mountain Race, North Conway, NH - June 3, 2017
Ultra SkyMarathon Madeira, Madeira Island, Portugal - June 3, 2017
Comrades Marathon, (Uphill Direction - Durban to Pietermaritzburg), SA - June 4, 2017


Preview of this weeks IAU Trail World Championships


Ultra-Trail World Tour Episode 2 - Marathon Des Sables



2017 Tarawera Ultramarathon



This weeks Mountain Outhouse


If you have not seen it before here is Mountain Outposts first video - The Drop Bag Challenge



2017 Great Manchester Run 10K - Dathan Ritzenhein (28:06) really worked it to the end and Bernard Lagat (28:13) at 42 is still moving along.


Walmsley moving along in the snow at the Western States Training Camp on the Robinson Flats section of the course


More Video clips of the Western State Training Camp.  Here is Walmsley blazing along on the Cal Street section of the trail.  He sure makes it seem effortless.



I may have shown this before but a great finish by Craig Virgin to win the 1980 World Cross Country Championships.  Virgin also won in 1981.


Newest video from SFuels.TV - Dave Coles talking on MAF and how it relates to LCHF





Friday, June 2, 2017

Weekly RunDown #39

George Sheehan
"Listen to your body. Do not be a blind and deaf tenant." 
Dr. George Sheehan 

 With under a month to go to the Western States 100 iRunFar.com looks at Six Interesting Features of this years race.

Not settling for one ascent of Everest Kilian Jornet went up again but this time from Advanced Base Camp (ABC).  Whether any of the times are a record or not it is still an amazing achievement, 2 ascents in a week even if both are not from Base Camp, is amazing.  Also, here is a good article on the ascent by Ian Corless: Kilian Jornet Summits Mt Everest

All three Ingebrigtsen brothers run sub 4:00 in one meet, one in the main "A" heat and two others in the "B" heat.  Of those brothers the youngest,  Jakob at 16, set the record for youngest under 4:00 running 3:58.07.

Here is Zack Bitter's Part 3 of his blog posts on Periodizing Nutrition - Specified Phase.  Here are Part 1(Rest and Low Intensity) and Part 2 (Peak Base).

LetsRun.com looks at the Pre Classic that wrapped up this past weekend and also here is their Week That Was for May 15-21, 2017

iRunFar.com's This Week in Running: May 30, 2017

In my neck of the woods, literally I am in the woods, it is getting hot so here is some helpful info from Trail Runner Magazine on The Basics of Heat Training.  If you are in Australia/New Zealand. or the like, you will have to wait a few months to apply this:)

Looks like a nice run: Pen Llyn Ultra Marathon (75 miles/121KM) starting and finishing in Pwllheli, Wales - near Snowdonia National Park.  One of the race directors is Huw Williams who just ran the 2017 Marathon Des Sables and I interviewed at the end of March.

Also, if you want to run the 2018 Tarawera Ultra in New Zealand entries will be open by the time this is posted.  If the 102KM is not far enough they are adding a 100 miler but you cannot enter that race till July or August.

Michael at UltraRunMD.com writes on Fat is Your Friend, I know it is mine.

Speaking of diet; Brad Kerns and Zack Bitter talk on the Trail Runner Nation Podcast about nutrition and Metabolism

Strava is having The Strava Mile challenge for the month of June to have you log your fastest mile and tag the run with #MyMile in the Activity Title.  10 runners who post their time will win free shoes and also 10 of their followers will also win shoes.  So go and run your fastest mile this month and post it.

Interesting article from Outside magazine on running needing another Steve Prefontaine - sorry there will not be another one - there will have only been one 'Pre.'

If you are in the Colorado Springs area July 16th you might want to think about running the Barr Trail Mountain Race.  A 12.6 mile trail race that goes up 3630FT to the 6.3 mile point and turns around to descends back to the finish, here is the Strava Route.   One of the sponsors is Carson Footwear.

I have started working with SFuels to help promote a Low Carb-High Fat (LCHF) lifestyle for health and performance.  As part of being an ambassador for them I put out a monthly video to SFuels.TV that is posted at their SFuels YouTube channel and here is my first attempt at one.  Video is also embedded at the end of this post.

Masters Running
Wally Hesseltine, 72, will be running Western States this year.  Here is the Ultrarunnerpodcast.com interview.  Also, check out the video below of his run that was oh so close in 2016.

Check out the film Running Big, see below, about 64 year old Alan Gossard's running of the Pikes Peak Ascent and Marathon back to back in the movie that won the Indy Film Festival Audience Choice Short Award.

Anyone running the 2017 USATF Masters Track & Filed Championships?

Races this Weekend 
Golden Gate Dirty 30, Black Hawk, CO - June 3, 2017
Cayuga Trails 50, Ithaca, NY - June 3, 2017
USATF Mountain Running Championships - Cranmore Mountain Race, North Conway, NH - June 3, 2017
Comrades Marathon, (Uphill Direction - Durban to Pietermaritzburg), SA - June 4, 2017

Past Weekend Race Results
Prefontaine Classic, Eugene, Or - May 26-27, 2017 (Recap)
Zegama-Aizkorri Marathon, Spain - May 28, 2017
MaXi-Race, Annecy, France - May 27, 2017

"30 Hours" - Wally Hesseltine at Western States 2016

Thirty Hours from alex on Vimeo.


Alan Gossard "Buck" at 64 runs the Pikes Peak Ascent and Marathon back to back in "Running Big"


Latest Mountain Outhouse


Zegama Aizkorri Marathon 2017


From this past weekends Western States 100 Camp - Robinson Flat (30.3 Miles) to Forrest Hill (62 Miles)



First attempt at a video for SFuels speaking on a LCHF diet



And what would a week be without a flashback video - here is Ovett racing Rono to a 2 Mile world record in 1978


Friday, May 26, 2017

Weekly RunDown #38

Tim Noakes
“Your body will argue that there is no justifiable reason to continue.Your only recourse is to call on your spirit, which fortunately functions independently of logic.”
Tim Noakes

As you may know already Kilian Jornet made it to the top of Everest without the assistance of oxygen or fixed ropes in an FKT (Fastest Known Time) of 26 hours.  To put that in perspective experienced climbers take days to reach the top from base camp.  He had some stomach issues so did not get the record coming down as he stopped at Advanced Base Camp.   This all done on a weekend when 4 people died on Everest.  Not sure some people will get the magnitude of what he did.

If you are like me I am sure you can think of others but here is a list of The Best Races to Run in Every U.S. State

The Prefontaine Classic 5000m looks like it could be a good race (May 27th, 2017)

22 year old Raramuri wins the women's race at the Ultra Trail Cerro Rojo and was 15th overall - here are the full results

The Dragon's Back a 315K mountain run in Wales started this past Monday (May 22, 2017).  If you want to run the next edition it is not till May 20-24, 2019 - See 2017 trailer below.  You can follow Ian Corless as he writes on his race daily, with lots of pictures - here is day 1 and then just go to his site, IanCorless.org to get the follow on days

iRunFar.com's This Week in Running: May 22, 2017 with info on Ultra-Trail Australia, Quest for eh Crest 50k, Silver State 50 and the Jemez Mountain Trail Runs as well as updates on other races.

LetsRun.com's The Week That Was in Running: May 15-21, 2017

Meghan Hicks does Bob Graham Round in 22:24

Race report from Rachel who was 3rd OA and 1st woman at the Cruel Jewel 2017 50 Miler.  Also want to give a shout out to Will Rivera, owner of Running Soles in Elizabethtown KY, who got 16th in the 100 miler.

Great article from Mark Cucuzzella's site on Mick Brown: A Natural Running Odyssey.  

Good article from iRunFar on Fell Running: A Quick Guide Part 1 & Part 2

Dr. Mark Cucuzzella spoke at the Low Carb Breckenridge 2017 Conference and his video is also below.  Here is a link to the Low Carb Breckenridge YouTube Playlist that has other videos as well.

I had mentioned last week that the Kenyan team chosen for World's was looking t be a great one.  Well as i added last week two of the women chosen backed out now town of the men have done so as Kipchoge and Kipsang withdraw

Here is a post on this past weeks Ultra-Trail Australia 2017

Masters Running
I linked to an article on Nick Rose - here is a video of Nick from back in 1977

Jo Pavey, 43 of England, just missed out on a spot for World's by getting fourth in the British 10,000m trials.  Here is a pice from BBC on how she trains with a busy family life.

More on Joan Benoit Sameulson whose goal is to go sub 3:00 at 60 from Outside Online

Fred Zalokar won the 55–59 division in Tokyo, completing a World Marathon Majors quest that began in 2010.


Races this Weekend 
Prefontaine Classic, Eugene, Or - May 26-27, 2017
Zegama-Aizkorri Marathon, Spain - May 28, 2017
MaXi-Race, Annecy, France - May 27, 2017

Past Weekend Race Results
Ultra-Trail Australia, Blue Mtns Nat. Park - May 18 - 2, 2017
Cruel Jewel,  Blue Ridge, GA (100M & 50M)   May 19-21, 2017
Keys 100,  Key Largo, FL  May 20 - 21, 2017
Born to Run Ultra, Los Olivos, CA -May 18 - 20, 2017

Ultra-Trail Australia 2017



Dragon's Back race trailer 2017



Killian talks about Everest a week before his FKT



Short Video on his climb



Good talk by Mark Cucuzzella at the Low Carb Breckenridge 2017 Conference: Run (and eat) For Your Life - Here is a link to the Low Carb Breckenridge Playlist for other videos



This weeks edition of Mountain Outhouse



Zegama Aizkorri 2016



Salomon Gore-Tex MaXi Race Teaser 2017


Ultra Trail Cerro Rojo from 2016 - check out the bridge at 1:13 in





Friday, May 19, 2017

Weekly RunDown #37

Jim Ryun
“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryun

Article by Michael Joyner on the Breaking2 event and the sub 2 hour marathon.  Interesting how things go as Mike and I both went to High School in Tucson AZ, at different schools, but he was one year ahead.  Then we both ran on the University of Arizona X-Country and Track Team when I was there.

Part 2 of Zach Bitter's post on Periodizing Nutrition: Peak Base.  Here is Part 1 on Rest and Low Intensity

Quite the team Kenya picked for the for the marathon at Worlds on August 6th: Kipchoge, Kipsang & Wanjiru for the men and E. Kiplagat, Keitany and F. Kiplagat.  It was tweeted, for what its worth, that none have actually accepted the invite yet and then not many days later Keitany and f. Kiplagat turn down their spots, so it will be interesting to see what will happen on the mens side.  Not anywhere as strong an American team as it could be but that is what happens with so many races out there to choose from that pay well.

iRunFar.com's: This Week in Running: May 15, 2017

LetsRun.com's The Week That Was in Running: May 8-14, 2017

USATF Weekend Roundup - May 15, 2017

July 15th was the 52nd Anniversary of Jim Ryun's sub 4:00 mile at the Kansas State HS which was the first at a HS only race, and is still the fastest.  See video at link as well as below.

Nice article on Anton (Tony) Krupicka.  It is good to see him back out running, if you follow him on Strava you can see is getting some pretty good miles in, hope he stays healthy as it will be interesting to see what he can do with all the time away from Ultras.

Ian Corless writes on the 2017 Transvulcania

Report from the recent North Face Bear Mountain 50 Miler

Jamil Coury writes on his recent struggles in an article titled Life Stressors - there is also a video worth watching

Strong feet are important and here are 5 Foot Strengthening Tips

Trail Runner writes on What it Takes to be an Ultrarunner


Masters Running

Nice to see Nick Rose still running at 65, and running well.  Having been born in England Nick was a runner I watched in HS and even thought of going to Western KY where he went to college.

Anthony Whiteman runs a World Age Group Record of 1:51.3 for 800m at 45

Steve Smythe (58) ran 2:56:16 in the Seville Marathon February 19th, 40 years 119 days from the first time he ran under 3:00 hours.    Article does not list how many consecutive years he has gone sub 3:00 but Mark Cucuzzela (50) has gone sub 3:00 for 30 consecutive years, he did it at Boston this year, just behind the record of 33 consecutive years.  (Update 5/19/17 - Thanks to Bryan for catching that this article may be a little behind as: "The "record" that Steve Smythe ran has now been listed as surpassed on the ARRS website. The new "record" is just over 41 years. However, I am almost certain that Dave Walters has run 43 years from his first sub-3:00 and is still going strong.")

Susan Hobson interview - Age is No Barrier

Joan Benoit Samuelson turned 60 and has a goal

If you have any master news (runners 40 and over) please send me the info via the contact link.


Races this Weekend 
Ultra-Trail Australia, Blue Mtns Nat. Park - May 18 - 2, 2017
Keys 100,  Key Largo, FL  May 20 - 21, 2017
Born to Run Ultra, Los Olivos, CA -May 18 - 20, 2017

Past Weekend Race Results
Ultra Race of Champions (UROC) - May 13, 2017
Diamond League - Shangahai, China - May 13, 2017
Transvulcania Ultra Marathon, La Palma - May 13, 2017
The North Face Endurance Challenge, New York - May 13, 2017

Jim Ryan's sub 4:00 mile at the Kansas State  HS championship May 15, 1965


And here is Ryan's breaking the world record in 1967



Review from Heartland Running on Carson Footwear shoes


Ultra-Trail Australia 2017 Promo - You can also see the highlights from 2016 here


Jeff Browning and Jesse Haynes: The Last Darkness: Running 170 miles through the Owyhee Canyonlands
 



Mountain Outhouse News


Transvulcania Ultramarathon 2017


Here is a Salomon video on Transvulcania





Friday, May 12, 2017

Shoevelution: Shoes Over the Years

I have written before on shoes, I guess it comes with the territory if you run for any number of years.  I was able to write a post for Carson Footwear on some other thoughts on shoes and their evolution or maybe devolution - depending on how you look at it.

Here is the post: Shoevelution: Shoes Over the Years

If you want to try a pair of Carsons you can get 10% off by using this code: Run2017tonyk


Weekly RunDown #36

Juma Ikangaa
“The will to win means nothing without the will to prepare. “
Juma Ikangaa

Last weeks Weekly RunDown #35

Good article from Mark Sisson on using fat as fuel: How Using Fat for Fuel Can Boost Athletic Performance

May 6th was the anniversary of Roger Banisters breaking of the 4:00 mile in 1954 - here is an article on it:  An Oral History of the First Sub-4:00 Mile

Good article from Zack Bitter on his nutrition: Periodizing Nutrition: Part 1 - Rest and Low Intensity

Trail and Ultra Running has a Spring Shoe Review

LetsRun.com's report on Nike's Breaking2 event 

Ian Corless gives a preview of this weekends Transvulcania Ultra Marathon on the island of La Palma.

iRunFar.com's This Week in Running: May 8, 2017.  Here is also their preview of the men's Transvulcania race and the women's race.  Check out the video below from the 2016 race and great course, especially the descent near the end.

Some good stuff over at Mario Fraioli's The Morning Shakeout - you may want to sign up for his newsletter

Nice interview with local runner, well local for me in KY, Lori Masterson on the Diz Run Podcast

Good to see Michele Yates back out there after injury after winning the Austin Rattler Run 66k a day after getting 12th in the MTB race on the same course the day before.  She is also signed up to run the Run Rabbit Run 100 miler in September.

A couple good podcasts from Trail Runner Nation: Altra-Runners Meghan, Zach and Nicole & Metabolic Flexibility with Christopher Kelly.

One of my favorite marathoners - the working man's Yuki Kawauchi - ran 2:10:13, after a fall, at the 2017 Prague Marathon

Toni Reavis writes on the IAAF proposal to remove track & field records pre-2005: Where to Now?

Tapering - here is a look at how some good runners taper: Jim, Kaci, Gary, Tim and the Art of the 100-Mile Taper

I recently wrote a post for Carson Footwear on shoes - Shoevelution: Shoes over the Years

Races this Weekend 
Ultra Race of Champions (UROC) - May 13, 2017
Diamond League - Shangahai, China - May 13, 2017
Transvulcania Ultra Marathon, La Palma - May 13, 2017
The North Face Endurance Challenge, New York - May 13, 2017

Past Weekend Race Results
The Payton Jordon Invitational - Palo Alto , CA May 5th, 2017
Diamond League - Doha, Qatar - May 5th, 2017
Strolling Jim (41.2/26.2 & 6.2) - Wartrace, TN - May 6th, 2017
Miwok 100K - Stinson Beach, CA - May 6th, 2017

UROC 2017 Preview Video


I have shown this before but since Transvulcania is this week it deserves another look.  Check out the final descent.


Been waiting for this one to come out as it has been available in Europe but just got on YouTube


The latest Mountain Outhouse


What happens when you do not stay with the rabbit and let him get away - just watch


In case you missed it here is Nike's Sub 2 Project from the 1:36:00 point onward


Eliud Kipchoge has some speed as here he is at 18 beating Hicham El Guerrouj & Bekele in the 2003 Paris World Championship 5000m in 12:52.79


Nice short on Garry Robbins