Tuesday, October 16, 2018

Interview Tuesday: Meet Ultra Trail Runner and Race Director Doi Calbes of the Philippines

From Ultra Trail Panoramic 100 Miler
This week I talk to Doi Calbes who is an Ultra runner and Race Director from the Philippines.  I met Doi in a round about way via Facebook and thought it would be good to have him share about his running and race mangement work to help us get to know runners from around the world.  I encourage you to check out the races Doi directs in the Philippines as they look pretty cool.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m already 36 years old, born in Catbalogan Samar, Philippines.  My father came from Waray tribe in Samar and my mother is Bisaya in Bayugan Agusan region in Mindanao, southern part of Philippines, now we reside in Davao City since 2005.

I graduated college at the University Of Cebu (UC), in Cebu City, with a Bachelor Of Science and Customs Administration (BSCA) in 2004. It took me almost 7 years to finish my studies because I’m a working student and also very friendly, haha! Very active in outdoor sports (mountain and water sports) and also University Vice President of Student Council fraternal affairs for 2 years and Grand Chancellor of Alpha Phi Omega for 3 years.  Then I preceded LLB or College of Law, but I did not make it because of very busy work schedule.

What is your profession?
After I graduated Customs Administration, I worked in a Customs Brokerage as an Account Executive and I changed profession after a year ‘cuz I’m not good in import beyond my perception, I’m not used to it, haha! Then a friend offered me a job at a Telecom Company (which I’m highly qualified), to conduct surveys and put-up riley towers on high mountains all over country. That Cellular Phone Company was new in Philippines, our project was Sun Cellular or DMPI then after more than 8 years of experience, I moved to next level. I operated my owned Telecom Company as a contractor, The Four Faith Construction and Installation Services, then a few years later I retired the company due to complication with the budget at the higher office, haha! And now I’m focused on organizing races specializing on trail and mountain races as Race Director of Vertical To Sky Mountain Races in Philippines, coming 5 years on December this year.
Example of Towers Installed

How did you start running and what prompted you to do so?
We are family of athletes and outdoorsmen. When I was elementary age, I was a member of Track and Field and Baseball Team. In high school, I was a soccer player as goal keeper and on the volleyball team I was a spiker.  I also started climbing mountains at early age. When fun runs started in the Philippines, I joined 3km, 5km, and 10km, and then ultras -road and trail races.

How long have you been running?
I think more that 10 years! V2S (Vertical to Sky) is running 5 years this December 2018. So before I started organizing races I joined lots of races all over the country.

Did you participate in any other sports over the years?
Yup! I surf, I skim, I kayak, I climb walls, and hike mountains. Aside from organizing mountain races, I’m also a mountain guide, mostly the scenic mountains here in Mindanao, in the southern part of Philippines.

Did you run in grade school, High School or College?
Yup! I have been running since my young age at school -in Samar, Cebu and Davao.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon, 50K and any other distance you may have run in the past.
For 5k I can make it less that 30mins and sub 1 hour for 10k ,both on roads.  For 50k trail I can make it sub 8 hours, I’m not that fast, haha! My nicest time for the 100km trail race is sub 16 hours (15:28:55) at The Magnificent Merapoh Trail (TMMT) in Malaysia, year 2017.

At Mt. Hamiguitan
Congratulations on being ranked 15th in the “Asia Trail Master Series”  - What races did you have to do to be in that ranking?
  • 2016 Ultra Trail Mapawa – 50km, Philippines
  • 2017 Ultra Trail unseen Koh Chang – 100km, Thailand
  • 2017 The Magnificent Merapoh Trail – 100km, Malaysia
  • 2017 Ultra Trail Mapawa – 50km, Philippines
  • 2017 Ultra Trail Panoramic – 100miles, Thailand
  • 2018 Pilipinas Akyathlon – 46km, Philippines
  • 2018 Beach Bunch Trail Challenge – 100km, Brunei
  • 2018 Vietnam Mountain Marathon – 100km, Vietnam
  • 2018 Ijen Trail Running – 100km, Indonesia
All are trail/mountain races of Asia Trail Master series.

How is running in Asia as we hear a lot about races in the US and Europe but not so much about Asia?
We have lots of races here in Asia; you should visit sometime, especially here in Philippines and join Vertical To Sky Mountain Races, haha! You will find it very satisfying and you will crave for more, I assure you that! ;)

What is your most memorable race or races and share a little about at least one of them?
At Mt. Apo
When I joined The North Face Ultramarathon (Philippine edition) long time ago, it was my first 100km race. I left all my gear (running shoes, shorts, and hydro pack) because we have a little problem that time, family matters. Then all I got was a road shoes, trekking shorts and body bag that I can possibly put all my essentials, jacket, etc. and two 500ml water bottles, haha! It’s like suicide but then I made it.

Do you have a favorite workout you do?
Yup! Early morning running and jogging with my dogs.

How about a favorite route you like to run?
I have one favorite route, going for a run to the market. We called it Bankerohan, haha! I don’t trained a lot, I just run if a have time.

What is your favorite distance to run and race?
100km and 100miles, always do the major category in a race! ;)

What shoes do you run in and what do you like about them?
I don’t have sponsor shoes but recently I used La Sportiva, the Helios 2.0. The lugs is sufficient, I don’t have any hesitation running on very technical terrain.  Two thumbs up! ;)
At Mt. Dulang-dulang

Do you have any long-range plans?
Nothing special, maybe to create a 100 miler mountain race here in Philippines and join races in American and European soil, in God’s will.

What do you like best about running in where you live?  Where is the best place you have run?
Always love running in Mindanao Mountains here in Philippines and other than that, the mountains of East Java in Indonesia. Love the cold weather and the mountainous terrain! ;)

Can you share something about your race management company Vertical To Sky ?
Yup! Vertical To Sky (V2S) Mountain Race Event Management is one of the establishments in the Philippines who have a license to conduct mountain races, mountain guides and exploration all over the country. Under Business Permit B-139542-2, DTI Certificate No. 04040354 and Tourism Certificate No. 2016-TRE-363 and of course we have our outstanding citizenship for always updating our license renewal and tax payment, haha!

If you like to have vacation here in Philippines, climbing or running.  Join Vertical To Sky Mountain Races, very scenic and challenging races!  We’re heading into 5 years this December, check out our year ender special race "The Punisher 50"  on December 15th 2018 @ Samal Island, Davao Philippines.

How has participation in your events been?  Do you have one race in your series that is considered the premier race?
At Mt. Kitanglad)
It’s all good! All of my races I considered quality but I think the most premier one is the Mt. APO Sky & Vertical Race, it’s the highest peak in the Philippines and it’s the first 100km race in Mindanao.  Mt. APO at the Boulderface trail in Sta Cruz, Davao Del Sur is the most unique and mystic view of all the mountains in Asia, everyone should try it, either running or climbing.

What do you struggle with most with regards to running and also race directing?
Yup, time management is the key with lots of dedication, passion and love of sports.  And struggle is nothing! ;)

What do you see as a trend in running?
Nowadays trail running is very mainstream. I think we need to promote more of this sport, especially here in Asia. Tell the world that we have lots of beautiful races and running destination here in Asia! ;)

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
I’m not good in running quotes or words, haha! But for me running is like a cure for everything -healthy lifestyle, good friends, nature, adventure, and life. We need to maintain it, very basic, just run and explore the world. And for the beginners, it’s never too late to buy running shoes, remember I started at 3km fun run, haha!

Do you have a website or other social media site you would like to share?
Any closing comments?
At Lake Holon
Thank you so much for this interview! And I would like to thank all the people who supported me. Department of Tourism Region XI, Sta Cruz Davao Del Sur, San Isidro Davao Oriental, Samal Island. And to all my Sponsors –Ultron International Clothing, Truestart Coffee, Compressport, Trailjunkie Cap, Tagakan Purselas, Warp and Woof Sandals, Pepsi Cola, Nature Spring, Dole Company, H & Y Company. And to my international partner –Asia Trail Master (ATM) in Hong Kong, International Trail Running Association (ITRA) in Europe, Ultra Trail du Mont Blanc (UTMB) in France, American Trail Running Association (ATRA) in Colorado USA, and International Association of Ultrarunners (IAU) in Europe.  And to all my family and friends thank you so much! ;)



Friday, October 12, 2018

Weekly RunDown #109


"Cross-country was always my first love in running. It’ s a wonderful, cathartic experience—a pure feeling being out in the country, especially in the fall when the weather is cool and the leaves change."
Craig Virgin

Gary Cohen interview of Craig Virgin

This week for Interview Tuesday I talked to Eric Lancaster

iRunFar.com's This Week in Running: October 8, 2018

LetsRun.com's The Week That Was in Running: October 1-7, 2018

John Fegyveresi's post on this years Spartathlon: Athens to Sparta, and the Wrath of Zorba the Greek

The big story at Chicago may have been the win by Moe Farah and that Brigid Kosgei won the women's race with no American women ran under 2:30 but how about third place Suguru Osako who broke the Japanese record and for that won 1 Million yen (about $879,000) from Japan

More on Osako from Japan Running News

Highlights from the 2018 Trail Running Conference in San Luis Obispo

How about mixing a recovery drink and beer - here some options.  I have only tired the Sufferfest Repeat beer, which is also Low Cal and Low Carb, and though tit was good

One questions buzzing around this week was whether Meb will be making a comeback to try and make the 2020 US Olympic Team

Paralyzed man completes Portlandathon half-marathon in robotic exoskeleton

The inaugural run of The Jordan Trail

A race report on the Mogollon Monster 100 by Ben Markwart at Running Down a Dream

A look at how to make your training plan stick

It would be great if Cross Country was as big here as it is in the UK where it is not just about High School or College but everyone gets into the fray.  Here is a look at the options for the upcoming season in England, Wales and Scotland this winter.

Next week, October 20th, the top 10 men and top 10 women in the Golden Trail series meet in Cape Town, SA to race The Otter Trail Run in the final of the series

So how long/far will they go next week at Big's Backyard Ultra

If you are interested in LCHF for Endurance and life then sign up for the LCHF Endurance Workshop.  There have been 3 parts so far but you should be able to still sign up and catch up.

Speaking of fast metabolism, a result of LCHF, a friend, Tim Barnes, whom I ran with my last year at the University of Arizona, back in 1980, recently wrote a book called M360 Clinical Fitness: Metabolic Fitness for Life.  It is a good book that looks at fat adaption not only for sports but life as the key to a healthy life is a heathy metabolism.  You can also also get the kindle version   - it is packed with good info, enough that I will have to read it again to get all.

As far as books go I am reading Dr. Mark Cucuzzella's book Run For Your Life and it is very good so far.  I am going through it a chapter every day, or so, thus taking a little while.  Nice that at the end of each chapter are drills you can do to work on the things the chapter spoke of. There is also a website that goes with the book with videos on many of the drills and other great resources:  RunForYourLifeBook.com.  Once I get done I will be doing a review of it.

Looking for a race in 2019 and want to travel - how about running Vertical to Sky's Mt. Apo Sky & Vertical Race (FB Event Page), on April 13, 2019 in Sta Cruz, Davao Del Sur, Philippines.  Here is their website with info you can see on the 2018 race & you can see their other races here.  I will be interviewing Doi Calbes who is the race director and heads up Vertical to Sky Race Management this coming Tuesday.

Here is a video on the 2017 Mt. Apo race



As the 2018 Ironman Triathlon is tomorrow - October 13th  - and SFuels athlete Dr. Dan Plews is running I am giving away one package of SFuels drink to a randomly picked winner.  I use this on my long runs and rides and is a key part of my journey to being fat adapted.  If your interested in better utilizing fat for fuel SFuels has a Quick Start Guide.  The contest will run from today (October 6th) till Thursday night October 17, 2018.   Sorry but the product can only be shipped within the US.  There are a number of ways to get an entry, see below:  (If giveaway app does not show then click on Rafflecopter link)

a Rafflecopter giveaway


Masters News
A look at some who do not let age stop them: Keep on Running

M70 SoCal Track Club breaks 20 year old 4 X 800M record in 10:51.08 - an average of 2:42.75


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

Speaking of Elizabethtown the third annual Elizabethtown Fall Classic 1/2 Marathon & 5k is October 28th, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 3rd, 2018.  I have only run out in the area once but there are some great trails

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.


Races this Coming Week
Moab 240 Endurance Run, Moab, UT - October 12-16, 2018
Lake Tahoe Marathon+, South Lake Tahoe, CA - October 12-15, 2018
No Business 100, Stearns, KY - October 13, 2018
The Reaper 30K, Salt Lick, KY - October 13, 2018
Canyon de Chelly 55k, Canyon de Chelly, AZ - October 13, 2018
Cloudsplitter 100, High Knob (Near Norton), VA - October 13, 2018
Lemkowyna Ultra-Trail Races, Krynica-Zdrój, Poland - October 13, 2018
Ultra-Trail Ninghai, Ninghai, China - October 13, 2018
Humboldt Marathon, Weott, CA - October 14, 2018
Leicester Marathon, Leicester, UK - October 14, 2018


Past Weekend Race Results
Pirin Ultra, Bansko, Bulgaria  - October 4-7, 2018
Grindstone 100, Swoope , VA - October 5, 2018
Hennepin 100, Sterling, IL - October 6, 2018
iPay 5k, Elizabethtown, KY - October 6, 2018
Cuyamaca 100K, Cuyamaca Rancho State Park, CA - October 6, 2018
Dream Chaser 100, Pinson, TN - October 6, 2018
Freedom's Run Marathon and 1/2 Marathon, Harpers Ferry, WV - October 6, 2018
St. George Marathon, St. George, UT - October 6, 2018
Flagstaff Sky Peaks Mountain Runs, Flagstaff, AZ - October 6, 2018
Chicago Marathon, Chicago, IL - October 7, 2018


A look at Craig Virgin


2018 Pirin Ultra Skyrace Highlights


The Trail Running Film Fest 2018 Fall Tour Teaser


Latest Mountain Outhouse news from early this week


Inov-8 Descent Race 2018


Looking forward to this short film


Who does not like a good kick at the end of a race

















Tuesday, October 9, 2018

Interview Tuesday: Meet Texan Runner Eric Lancaster

This week I talk to Eric Lancaster of Texas who I met on line via a couple FB groups that deal with the MAF training and Ketogenic/LCHF diets as well as connecting on Strava.  Get to know Eric as he works to fit running into a hectic life.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Iowa but grew up in Nebraska until 1993.  My father worked for Strategic Air Command at an Air Force Base in Omaha.  Once the cold war ended, the military dispersed much of their satellite intelligence and we moved to Colorado Springs.  I went to college at Colorado State University where I finished a B.S. in Health and Exercise Science.  During my last year, I caught the firefighter bug and wanted to be a firefighter/EMT.  I moved to the Washington DC area where I was an intern firefighter/EMT and completed a B.S. in Fire Science then Paramedic school.  In 2006, I was hired as a Paramedic in Texas and have lived there ever since.  I work 3-5 12-hour shifts a week on an ambulance.  I have three daughters, Mika (age 9), Avery (age 8), and Quinn (age 2).  I have been married to my wonderful wife for 3 years.

What is your profession?
I’m a Paramedic for a large EMS service in Central Texas.  I also work in some capacity in disaster response, so I got the incredible opportunity to help with the Hurricane Harvey response.

How did you start running and what prompted you to do so?
I have been running, off and on, since 2000.  Previously, I mostly ran as a tool to maintain fitness for my job.  Due to my hectic work and school schedule, I was very inconsistent.  Starting in 2015, I developed more consistent healthy habits and started enjoying running much more.  Once I discovered trails, I truly fell in love.  I can run on the trails for hours and lose track of time.  I have actually been late to appointments because I was on the trail and just forgot.

Did you participate in any other sports over the years and do you still do so?
In high school, I played football, wrestled, and threw discus for the track team.  In college, I played nearly every intramural sport.  I don’t really play any sports anymore due to lack of time.

Did you run in grade school, High School or College?
In college, I had a crush on a girl that ran by my dorm every morning.  I didn’t run at the time, but because of her, I started to run. I hoped that I would find an excuse to start talking to her.  After a few weeks, I worked up the nerve to talk to her.  She was very kind and beautiful and I thought that we were perfect for each other.  We ran together on a couple of mornings.  I promised myself that the next time I saw her, I would ask her on a real date.  I even practiced in front of the mirror.  One morning, she was so happy to tell me that she was now engaged to her boyfriend!  I was not aware that she had a boyfriend.  I was shocked but tried to appear happy for her.  That was my college running career.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.
I don’t normally keep track of exact PRs, so I had to go look this up on my Strava and Smashrun profile.
  • 1 mile = 7:05
  • 5k = 25:30
  • 10k = 54:22
  • 25k (trail) = 3:45
What is your most memorable race or races and share a little about at least one of them ?
My most memorable race thus far was my first long-ish trail race, the 2017 Tejas Trails J&J Trail Reunion 25k .

I had been training off an on for three months before the race, but it was interrupted as I was deployed to Hurricane Harvey a month before the race.  I stayed active during the deployment but worked long hours and night shifts, which really left me with low energy in the weeks before the race.  I was also nervous as I had never run longer than 2.5 hours, I had never run on rocky and hilly trails, and I didn’t know what to expect.  In fact, I didn’t even have trail running shoes!  I was dipping my toes into trail running and didn’t want to spend $100 if it turned out that I wasn’t interested.

I told myself that I would find another friendly runner and chat with them for the first half to keep myself from going out too fast.  In the first two miles, a decent climb separated the front of the pack from the rest of us and I found a friendly woman from Dallas.  We talked about running, kids, cooking, and being single parents (which we both formerly were).  We stopped at an aid station when I realized that we were nearly halfway through.  I felt full of energy and my legs felt great.  After filling my bottle, she wanted to rest and I wanted to run, so I took off.

Remember when I said I didn’t have trail shoes?  I was running in Altra Escalante, which are great shoes, but not really made for big rocks, scree, and mud.  It had rained off an on for the two weeks leading up to the race.  The mud on the bottom of my shoes made a thick layer that weighed me down and made traction down the scree very difficult.  No matter, I was having a great time and couldn’t stop smiling.

Around 20k in, I noticed that my quads were starting to cramp up.  I had never experienced this before, and it wasn’t particularly fun.  In retrospect, the poor grip on the rocks from my road shoes and low cushioning on the descents was not helping me.  I was forced to slow down, but I knew I was close to the finish so I kept hammering.

The last km of the race runs next to the Nueces river, then turns right and the runner goes up about 50 wooden railroad tie steps.  At the top of the steps, I looked left and could see the finish line about 300m away.  I looked right and saw another runner who looked to be a decade older than me.  We both looked at each other and knew that the race was on.  It was a sprint to the finish!  I firmly believe that I crossed first, but the chip timing had us tied at the exact same finish time.

After I caught my breath, my minor cramps were now thoroughly seizing my quads and aching terribly.   Even in the throws of terrible quad cramping, I was filled with joy and elation.  I knew that I wanted to be a trail runner and plan my training around races.  From that moment on, I was addicted.

Do you have a favorite workout you do?
Favorite running workout: Any long trail run.  There is a greenbelt with rolling hills and shaded, rocky trails about 15 miles away from me.  I will load up my cooler with water, electrolytes, and snacks for afterward and just run for as long as my schedule permits.  I run without headphones and listen to my breath and nature around me.  It is my meditation.

Favorite non-running workout: I have a garage gym that I have set up to be always ready for a workout and optimized for the movements that I do.  I will often do a hybrid workout of several endurance movements, followed by core training.  All of the endurance movements will be at MAF heart rate.  For example:
  • Row 30 minutes (concept 2 row ergometer)
  • Weighted step-ups 30 minutes (13” step with 12kg kettlebell in one hand)
  • Step-ups 30 minutes (20” step without any weight)
  • Core circuit (usually with kettlebells or sandbags)
I will rotate in that template:  sled drags, walking with a sandbag or weighted vest, or riding my bicycle.

I also lift weights two to three times a week.  I follow Mountain Tactical programs for trail running and find them to be challenging but not overly stressful for my body.

How about a favorite route you like to run?
My favorite nearby route is Eisenhower Park in San Antonio.  There is a 8k loop that has about 500 feet of elevation and has a few steep, rocky sections.  I also enjoy the Town Lake hike and bike trail in Austin.  It is flat and groomed (or paved), but it is beautiful and I am motivated by seeing the fast runners in Austin.

What is your favorite distance to run and race?

That is hard to answer because I feel like I’m such a running newbie!  Thus far, I really have enjoyed the 25k distance.  Ask me again after I run a 50k!

Do you have any long-range plans?
My biggest long-range plan is always to stay happy and healthy.  This is what is important for myself, being a father, and for my career.  Regarding racing, I am running the Bandera 50k in January which will be my first 50k.  I’m also considering the Wildflower Trail Run in May, either 25k or 50k.

What do you like best about living and running where you are presently?
I have lived in my current city for 2.5 years and I have really grown to love it.  It is a small town but still close to parks, trails, and great schools.  I enjoy the mild weather 9 months out of the year.  During the other three months in the summer, I just have to make sure to get up early and within a few weeks, I am adapted to the heat.

What do you struggle with most with regards to running?
My biggest struggle is time management.  Working 50 hours a week, commuting 50 miles each way to my job, and raising three girls can really put a strain on my endurance training volume.  I have to schedule my workout training a week in advance to make sure that it is prioritized.  Also, I don’t stretch and mobilize enough to counteract the hours I spend on my commute.  I’m working on making that a more regular habit.

With regard to diet do you follow any specific plan and can you explain how it works and what benefits you have seen?
I have eaten some variation of a low carb diet for the past 18 months.  Initially, I counted calories and macros consistently.  Over time, I found the foods that made my body feel great and omitted the foods that don’t work for me.  My current iteration that I have found great success with is a diet of meat (mostly fresh beef), eggs, full fat yogurt and kefir, full fat cheese, heavy cream,  and fermented vegetables (kraut and kimchi).

I supplement with an electrolyte drink consisting of 1 liter water, 1/2tsp lite salt, ½ tsp salt, and 1 tbsp apple cider vinegar.  I drink this at least once a day, sometimes three times a day depending on my training volume and the heat and humidity.  I also take Magnesium Glycinate before bed.

The benefits have been tremendous for me.  I am able to stay fairly lean without counting calories.  I have been able to recover from workouts consistently.  I get up in the morning without stiffness or sore joints.  Even after long workouts, I am easily satiated by a meal of steak and eggs and have no cravings for hours afterward.  My energy levels during a long run or race have been very consistent.  I also find that I have consistent energy levels throughout the day while I’m working.  When I’m on the ambulance, you never really know when you will receive 10 minutes to eat!  I have coworkers who will get cranky if they haven’t eaten lunch by 2pm, but I feel just fine.

What do you see as a trend in running?
I’m not sure I can comment because I’m so new to the sport.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Start slow and be kind to yourself.  Follow the MAF approach and stick to your MAF heart rate (180-age).  Train with no more volume and intensity than you can recover from.  Monitor your sleep and stress levels and don’t be afraid to skip a day when your body feels terrible (I use HRV to track this).

Do you have a website or other social media site you would like to share?
I’m not very consistent with social media as I rare find enough time for it, but I do occasionally post pictures on instagram @texasketoathlete.  I’m also on Strava .

As an aside here is another short interview with Eric.


Friday, October 5, 2018

Weekly RunDown #108

“Goals aren’t just pursued in the
 moment, but in the choices we make
 throughout the day.”
Deena Kastor

This week's Interview Tuesday was with Kristina Myint who just ran, and finished, the Barkley Fall Classic

The Chicago Marathon is this weekend and while the Rupp-Farrah-Kirui duel should be good the women's race has some interesting stories with Gwen Jorgensen running here first marathon since turning her focus on running and the Tokyo Olympic marathon. Also making her marathon debut is Alexi Pappas who is better known for shorter distances and film making and writing endeavors.  Here is a men's preview and the women's preview.

And more on the Chicago

Oh yea speaking of Chicago - my favorite, and the favorite of many others, Yuki Kawauchi is also running and here is another article on him.

T&FN has some Chicago Marathon History to share

iRunFar.com's This Week in Running: October 1, 2018

LetsRun.com's The Week That Was in Running: Sept 24 - 30, 2018

Lake Cumberland 1/2 Marathon race report from winner Zack Beavin who I interviewed here and here.

Burnout is real and the stress of life can not only affect you running but also the rest of life so Beware of Burnout

I've mentioned this before about the body not knowing miles but knowing stress - here is an article by David Roche on the subject

I have been riding more and know of a number of readers who ride as cross training and this article makes some good points on riding form: Riding Quiet.  I have noticed that many runners try and power their bikes along and pay little notice to form.  You can spend lots of money to gain 1% more speed but from can get yo much more.

While at the time painful I can look back and see how much I liked X-Country and how it translated to my love for trails.  But X-Country, which takes a back seat in most places in the US to road races and other events can be seen as, Mike writes, "a metaphor for life."

Check out The Negative Splits Podcast #112 with Jamil Coury

Too far for me and would not be ready anyway but maybe next year - USATF National Club Cross Country Championship is December 8th in Spokane WA

A look at two new Topo Trails shoes - The Ultraventure and the Terraventure 2

Another connection between running and riding as Canadian Michael Woods, a former runner - still hold the Canadian 1 mile and 3,000m U20 records - gets third at the World Road Race Championships

Any of these sound familiar - maybe you are overtrained

Hope to get more info to post later but Will Rivera (48) of Elizabethtown Kentucky, who I interviewed early this year, was 15th at Spartathlon - won by Ishikawa Yoshihiko - and the first American

If you were thinking about running The Yamacraw 50K, or even the 20K and 10K, think again as they are all sold out already.  Sure glad I have run this a couple times as may need to find other local races, and there are lots of them, to run in the future.

A friend, Tim Barnes, whom I ran with my last year at the University of Arizona, back in 1980, recently wrote a book called M360 Clinical Fitness: Metabolic Fitness for Life.  It is a good book that looks at fat adaption not only for sports but life as the key to a healthy life is a heathy metabolism.  You can also also get the kindle version   - it is packed with good info, enough that I will have to read it again to get all.

Speaking of being fat adapted and not relying on sugar: a look at "High-Sugar Fueling" and longevity of Ultra athletes

As the 2018 Ironman Triathlon is next week on October 13th and SFuels athlete Dr. Dan Plews is running I am giving away one package of SFuels drink to a randomly picked winner.  I use this on my long runs and rides and is a key part of my journey to being fat adapted.  If your interested in better utilizing fat for fuel SFuels has a Quick Start Guide.  The contest will run from today (October 6th) till Sunday night October 15, 2018.   Sorry but the product can only be shipped within the US.  There are a number of ways to get an entry, see below:

a Rafflecopter giveaway


Masters News
The new USATF Master Coaching Corner


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

The iPay 5k for the United Way is tomorrow (October 6th, 2018) in Elizabethtown Kentucky.  This is the race Jeff Rochford talked mentioned in his interview a little over a week ago.

Speaking of Elizabethtown the third annual Elizabethtown Fall Classic 1/2 Marathon & 5k is October 28th, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 3rd, 2018.  I have only run out in the area once but there are some great trails

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.


Races this Coming Week
Pirin Ultra, Bansko, Bulgaria  - October 4-7, 2018
Grindstone 100, Swoope , VA - October 5, 2018
iPay 5k, Elizabethtown, KY - October 6, 2018
Cuyamaca 100K, Cuyamaca Rancho State Park, CA - October 6, 2018
Dream Chaser 100, Pinson, TN - October 6, 2018
Freedom's Run Marathon and 1/2 Marathon, Harpers Ferry, WV - October 6, 2018
St. George Marathon, St. George, UT - October 6, 2018
Flagstaff Sky Peaks Mountain Runs, Flagstaff, AZ - October 6, 2018
Chicago Marathon, Chicago, IL - October 7, 2018


Past Weekend Race Results
Spartathlon, Athens, Greece - September 28-29, 2018
The Bear 100, Logan, UT - September 28-29, 2018
The Yeti 100,  Abingdon, VA - September 28, 2018
Jangover Night Runs, Fountain Hills, AZ - September  29, 2018
Moonbow 10K, 30K & 50K, Cumberland State Park, KY - September 29, 2018
Amish Country Running Festival, Randolph, NY - September 29, 2018
Solang Skyultra, Solang Valley, Manali, India - September 30, 2018


Deena Kastor 3rd at 2004 Athens Olympics


Spartathlon 2018 - Photo Video


Salomon Ultra Pirineu 2018 Highlights


A look at the 2018Moonbow 50K


Balance - A short documentary on 3 Altra Athletes looking to finish the Western States 100 while balancing family, careers and running


Flagstaff Sky Peaks Mountain Runs 2018 is this weekend












Tuesday, October 2, 2018

Interview Tuesday: Meet Nebraskan Runner Kristina Myint

I have yet to meet Kristina but have have gotten to know here a little through the interview as my contact with Kristina came via her becoming an SFuels Ambassador, for whom I run and ride as well.  Enjoy getting to know another runner that you may or may not have heard of as there are lots of them out there. 


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 35, from Tacoma Washington but currently live in Lincoln Nebraska and am 35.  I have a BS in Psych & Criminal Justice  from Northeastern University in Boston Massachusetts.


What is your profession? 
Massage therapy, specializing in Endurance athletes.  I love working with clients to help them feel great as well as teaching them about injury prevention and rehab.


How did you start running and what prompted you to do so? 
Always ran but after Boston2013 decided I wanted more.


How long have you been running?
I ran track in middle school.  Then here and there always found peace in it.  It wasn’t until about 4-5 years ago that I jumped into the endurance side of running.


Did you participate in any other sports over the years?
I played basketball and football in school.  I enjoy hiking, kayaking, Stand-up Paddle Boarding and Triathlons


Did you run in grade school, High School or College? 
Just in middle school (Jr. High) for one year


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
  • 5K: 20:11
  • 10K: 48:13 – Only run one 10K
  • ½ Marathon: 1:34
  • Marathon: 3:34
  • 100M: 26 Hours
  • Barkly Fall Classic: 11:29
  • 70.3 Tri:  5:36

You just ran the Barkley Classic in Frozenhead State Park TN – how did that go?
It was pretty brutal but amazing!  I knew there would be a lot of climbing, but I was in no way prepared for just how much climbing there was.  The race started going up and pretty much just kept going up.  The downhills were steep and shredded the quads but they were a blast after all the uphill. 

I was fortunate to meet so many amazing athletes on the journey as well.  Anyone that knows anything about BFC, always asks – “What was Ratjaw Like?”  -  While very difficult, it was magically enticing.  After about 40 minutes, the briars dragging across and sinking into my flesh it no longer triggered my pain receptors.  It took me approximately 1:15 to complete the section that included Ratjaw.  Climbing out of Ratjaw, offered such incredible feelings of accomplishment that I had the first real runners high of the race. 

Running the whole next section to get my punch from Laz, to continue on the final climbs toward the “50K” finish.  I say 50K in quotes because it’s “Laz Miles.”  Some suggest it is actually more like 44-45 miles vs the typical 31 miles for 50K but no one will ever know for sure since GPS is not allowed.  About 1 mile in to the final climbing section my quads said they had enough and I found myself struggling to keep my mental grit intact.  I battled with myself thinking there was no way I could continue climbing.  I thought of many excuses I could make, for why I didn’t finish.   I had previously fallen hard on some rocks and was pretty sure I had broken a rib – at the very least, bruised it badly.  I had been stung/bitten by evil yellow jackets – 5 at one time!  3 all in the same calf that I had to beat off my leg  with a stick.  Then my urine was getting dark, hello again Rnhabdomylosis (I had this 4 years ago during a 100 mile run & ended up in the hospital for 5 days)!  All of the excuses bounced around in my head.  I wanted to Quit!  But I kept moving forward, although it was at a turtle pace, it was still forward.  

I had miscalculated how much of the race was left and started doubting that I would make the cut-off.  I wanted to quit and why not if it won’t count anyways!?  After having a small pity party inside my head, I came across another runner that informed me that I was way off on the mileage that was remaining.  Where I thought it was another 7-9 miles, it was in fact just 3-4 left.  I caught my second wind and an overwhelming joy came over me.  I was going to finish the Barkley Fall Classic and I would be at least 1.5 hours ahead of cut-off.  Running down the final mile was pretty amazing.  All the emotions that come with running an ultra, were enveloping me.  I moved my legs as fast as they would carry me and crossed the finish with a huge smile on my face.  It had by far, been the most difficult run I had done, to date.


Do you have any aspirations of running The Barkley Marathons?
Yes I do.  I am actually planning out my next 3 years to hopefully run the Barkley Marathons in 2021.  Using the Tahoe 200 in 2019 and Bigfoot 200 in 2020 to prep for it.


What is your most memorable race or races?
  • Pumpkin Holler 100 – First 100 and whole family was there.
  • Worlds – Team USA for the Long Course Triathlon

Do you have a favorite workout you do?
RatJaw
I love doing climbing drills – run warm-up, stairs, inline run X 2 – Cool down run.  Also love doing a swim then run - brick


How about a favorite route you like to run?
I love running at Schramm Park in Gretna, NE.  I will run the Dizzy Goat Loop – 3, 6, 12 hour race in June.  It was my first ultra so it holds a special place in my heart.


What is your favorite distance to run and race?
Tri = 70.3 – it’s long enough to push you and not be redlined the entire time.  For running, I don’t think I have found my favorite yet.


What shoes do you run in and what do you like about them?
I go back and forth between Xero Prios and Altra Escalante.  I love minimalist shoes and have been running in zero drop since 2010


You are an ambassador for a number of companies is there anything you want to share about any of them.
Orange Mud – You need to check out their hydration packs and handhelds!  I was not a fan of packs before making the switch to OM.  They are  real game changer!  The handheld is also amazing. I ran 28 miles in pouring rain and the handheld stayed put and no chaffing on my hand either.  For BFC I used the Endurance 20 Pack.

XOSkin – This gear is the most comfortable gear I’ve ever worn and to top it off it stays “fresh” even when you are sweaty.  The XOToes kept me from getting any blisters during my training for BFC.  My feet got wet several times at BFC too! No smell after!!  Use XOSKINFIREBALL for 20% off.


Being an Ambassador for SFUELS,  as I am, how are you liking the product?
At the infamous Yellow Gate
I am really loving it!  I know it is a major help in fighting off the post run soreness.  The flavor is fantastic too!  I drink the Pomegranate-Acai hydration mix during and after my runs.  I feel like it gives me the extra boost my body needs for maintaining as fat adapted endurance athlete training schedule.


What is your normal eating routine and how do you differ it, if at all when racing?
I generally fast in the mornings, aside from my coffee.  I do my runs early, before I’ve taken in anything.  Then will eat protein and fat w/small amount of carbs about 12PM.   Usually around 5-7PM I’ll have a large serving of protein and fat again with a small amount of carbs.  This is what I do for racing as well, except on race day, I will take in a little more carbs after about 2-3 hours into the race.


Do you have any long-range plans?
My long range plans are to continue living a LCHF lifestyle.  My whole body feels better this way and I can certainly tell it has offered benefits in my training.


What do you like best about living and running where you live?
That’s a tough one.  I would much rather travel to CO, AZ or UT for training.  However, that’s not always possible.  Nebraska is pretty flat, where I live.  So I have to get creative.  I do love that there are several beautiful trails I can choose from here tough I love being in the woods.


What do you struggle with most with regards to running?
Time, this is the most difficult part of being an endurance athlete and getting my workouts in.  I have to be on the trails no later than 5AM, sometimes I have to be there earlier.  In winter it can be pretty brutal.


What do you see as a trend in running?
I think there is a a large amount of growth in the popularity in running Ultra’s.  Specifically, the new “100” is the 200 miler.  And I love it!  People are pushing themselves beyond what was considered above normal and it is fantastic.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
To keep pushing forward and that it’s OK to feel like you want to quit and give up.  Just remind yourself that no one ever achieved greatness inside their comfort zone.  The hardest part is getting out the door to start!!


Do you have a website or other social media site you would like to share?
You can follow my running and eating adventures on Instagram (@Fireballrunner).  Like my massage page on Facebook (Fireball Health and Wellness).  Facebook is lacking in posts right now, but I’ll be adding helpful tid-bits on running/training and  self care soon.


Any closing comments?
Run if you can, walk is you have to and crawl if you must, just never stop moving forward!!



Friday, September 28, 2018

Weekly RunDown #107


“But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” 

Meb Keflezighi

Article I posted this week the distance that is best for you and not what others say is best.

This week's Interview Tuesday was with Jeff Rochford

iRunFar.com's This Week in Running: September 24, 2018

LetsRun.com's The Week That Was in Running: Sept 17-23, 2018

How many of us see rest s part of our training, I know I do not as I should.  So the question is "Do You Value Rest Days Enough"

Jae of the Balanced Runner shares some thoughts on Kipchoge's running form

Speaking of Eliud Kipchoge here are 12 reasons he was able to achieve his goal 

OutsideOnline speaks with Michael Joyner, a physiologist at the Mayo Clinic, about what's next in the quest for a sub 2 marathon?

A look at trio of Inov-8's trail running ladies

Last week in Weekly RunDown #106 - I posted a quote from Ron Hill, here is an article from Athletics Weekly on him as he turns 80

Here is more info on Ron Hill, a runner many I guess know little of

The Spartathlon starts today and here is the start list.  Follow the race live here.

Gwen Jorgensen's move from Olympic Triathlon champion to trying to make US Olympic marathon team in 2020 and attempting to win the Olympic marathon

Junior Katelyn Tuohy continues to run fast and would have gotten 2nd in the boys race

National Champions crowned at the North Coast 24 Hour Run

5 of Australia's Toughest trail races

Another top American women is out of Chicago as Amy Cragg withdraws from the race

John Fegyveresi looks at Spartathlon in his preview of the race.

Also running the race is Elizabethtown Kentucky's own Will Rivera who also ran last year.

Phil Maffetone looks at the Marathon Gene

Figured it was coming some time: Boston changes qualifying times for 2020 Marathon.  You had to be 4:52 faster than the qualifying time to get into the 2019 race so they are dropping qualifying times by 5 minutes. So for me who will be 60 it goes from 3:55 to 3:50.  I was aiming for 3:30 - 3:40 to be safe so no real change for me.  Some may not like it but with the BQ time not really guaranteeing anything tis will make it more real.

If you want the new BQ time how about running the Mt Lemmon Marathon in Tucson

A look at the 1930 500 Mile Peter Dawson Relay

4 lessons one coach learned from the Cross Country Team


Masters News
Mens 70-74 1500M at the USATF Masters Outdoor Championship in Spokane


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

If you want to ride a Century then check out the Century, and shorter rides, in Campbellsville, KY on October 6th put on by The Spoke Easy in C'ville.  Register here

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 3rd, 2018.  I have only run out in the area once but there are some great trails

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.

Want to run a great race then put the 2019 Yamacraw 50k (also a 20K and 10K ) on your schedule.  The race is April 6, 2019 and registration opens October 1st, 2018.  Either set your own reminder or have Ultrasignup send you one as I would not be surprised if this race does not sell out real fast as word is getting out about it.


Races this Coming Week
Spartathlon, Athens, Greece - September 28-29, 2018
The Bear 100, Logan, UT - September 28-29, 2018
The Yeti 100,  Abingdon, VA - September 28, 2018
Jangover Night Runs, Fountain Hills, AZ - September  29, 2018
Moonbow 10K, 30K & 50K, Cumberland State Park, KY - September 29, 2018
Amish Country Running Festival, Randolph, NY - September 29, 2018
Solang Skyultra, Solang Valley, Manali, India - September 30, 2018


Past Weekend Race Results
Vietnam Mountain Marathon Races (100k, 70K, Marathon, 1/2 Marathon, 15K & 10K), Sapa, Vietnam - September 21-23, 2018
North Coast 24-Hour Endurance Run (USATF 24-Hour National Championships ), Cleveland, OH - September 22, 2018
Cotswold Way Century, Chipping Campden, UK - September 22, 2018
Flagstaff to Grand Canyon Stagecoach Line 100 Mile, Flagstaff, AZ - September 22, 2018
The Piney Woods Ultra, Tyler, TX - September 22, 2018
The Georgia Jewel, Dalton, GA - September 22, 2018


Spartathlon 2018 PromoVideo


A look at the 2018 Barkley Classic


2018 Solang SkyUltra Course Preview - India's only Mountain Running Event


Eliud Kipchoge winning a2 mile in 2012 against some heady competition


A look at the 2018 Badwater 135 race


Rory Bosio runs the GR20 Trail in Corsica - Running on Empty


Timothy Olson's run at the 2018 UTMB












Tuesday, September 25, 2018

Interview Tuesday: Kentucky and Masters Runner Jeff Rochford

New York City Marathon
I have known Jeff for a few years, since I connected up with the group that runs in E'town and it is good to see him at races and Running Soles weekday evening runs.  One thing I remember about Jeff is that it was during a run with him and a few others I was talking about running with Kenyans when I ran in college and they said they were just born at that time, I am 16 years older than Jeff.  It put a new perspective on things:) Also, Jeff agrees with my "Sunk Cost" view of race entry fees when deciding if to run a race when things come up like injuries.   Enjoy learning a little more about Jeff.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in the land of enchantment, New Mexico, 43.5 years ago, but we promptly left the land of enchantment for the wheat country of Kansas.  Graduated Kansas State University with a degree in Geography of all things, which means yes, you are approved to make fun of me when I’m lost.  I’ve also obtained a MBA from Indiana University and have lived in Elizabethtown, KY for nearly 11 years. Currently have a very full household with my wonderful partner, Sarah (a fellow runner), her two young boys and my two older boys.


What is your profession?
I am director of finance for a company, Jack Henry & Associates (JKHY), that primarily develops software for banks and credit unions.  Specifically, I work within the iPay product operations which is responsible for making the bill payment functionality you might find within your bank or credit union’s online banking environment.


How did you start running and what prompted you to do so? 
I ran a little bit, off and on, recreationally in college, mainly just to stay in decent shape so that I wouldn’t get blown off the pickup basketball courts.


How long have you been running?
I started running in earnest shortly after my kids were born.  They put things in perspective for me and I simply wanted to be able to physically do anything that being a dad might warrant.  They’re nearly 16 and 18, so I guess I’ve been running about that long.  Certainly with more regularity in the last decade or so.


Did you participate in any other sports over the years?
I played football, basketball, and tennis in high school, but quit all of them for one reason or another.  Mainly due to a bad attitude. Yes, this nice guy was once a teenage jerk.
Wet Highland Way


Did you run in grade school, High School or College?
At Kansas State I literally ran to and from Aggieville, the college bar district in Manhattan, KS, maybe a hundred or more times . . . especially on Wednesdays when it was “dollar everything” night.


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
Gosh . . . I really don’t keep track of these very well.  I know I just PR’d in the half marathon at the Derby 1:35, and I think my marathon PR is from there too, at 3:29 the year prior.  Really proud of that marathon PR as I negatively split the second half of my best executed race ever.


What is your most memorable race or races and share a little about at least one of them?
Not a race . . . but a running experience.  I discovered an itch to travel somewhere, find a long path, and run/walk that path.  There are plenty of options in the world, but I settled on the West Highland Way, 105 miles of trails, drovers’ paths, and roads through the western Scottish Highlands.  I covered the distance in 5 days, averaging over 20 miles a day. It was a truly incredible experience with amazing scenery, occasionally dramatic weather events, and the kind and welcoming Scots.

(I asked Jeff if it was OK to add this video, it will give some idea of the beauty of the West Highland Way- Tony)


A close second behind that is the New York Marathon, more so because I spent a week in Brooklyn with my boys, but also because the race was such a spectacular experience, running through all five boroughs with crowds sometimes 5-10 people deep lining the streets.


Do you have a favorite workout you do?
Yoga. One of my few real regrets is that I didn’t start practicing yoga earlier in my life.  It’s so critical when you love a sport that forces your body into the same types of movements to spend time paying attention and love to the muscles and systems in your body in a way that will allow you to keep running later in life.


How about a favorite route you like to run?
Any trail with a bed of soft pine needles under foot.


What is your favorite distance to run and race?
Forget distance, how about my favorite race, the iPay 5K for United Way that’s coming up on Saturday, October 6th! All proceeds go to the United Way, and the date was moved up this year so that it isn’t bone chillingly cold.


What shoes do you run in and what do you like about them?
I became a Hoka devotee back when the Clifton 1 came out.  At the time I was dealing with some knee and IT pain and was desperate to try something new.  So I ditched my Brooks Adrenaline’s and tried on the Cliftons . . . and fell in love.
West Highland Way Spectators

That love has ebbed and flowed over the years as Hoka has never been able to quite replicate the Clifton 1 experience and because their shoes are narrow as hell, but I’m a sucker for routine sometimes, so they’re still my go to brand.


As far as how you eat I saw you were doing the Whole 30 plan.  What made you choose Whole 30?
I’ve come to the belief that you should routinely challenge your habits, and particularly your consumption (of all things, not just food).  Not looking to “diet” and lose weight, Sarah and I approached it as a science experiment.  We stripped all added sugars, grains, dairy, legumes and a host of other common staples of an American diet for 30 days.  Then you kind of just see what happens.  For us, it was alternating feelings of “gosh we feel terrible” and “OMG this feels AMAZING”, trending more towards the latter as you proceed through the 30 days.

Then you are to reintroduce some of those foods, in turn, back into your diet, observing the impact of doing so (in a more controlled environment).


How has the plan been going and what results have you seen?
So in particular, eliminating added sugar has yielded significantly positive results, namely that my energy levels have been higher and more consistent as I’ve transitioned to more of a fat-burning machine.

It’s been nearly 6 months since I’ve had anything sweeter than a raisin.  In that time I’ve:

Hiked 11 up and down miles in the Smokies with no calories
Climbed 10,000ft Mt. Lassen (15 miles and 4,200ft of gain)  with just an apple and a banana
PR’d in the half marathon, fasted, with no calories before or during the race
Executed the vast majority of training runs in a fasted state

I am still predominately Whole30, but not strictly so, and will occasionally have some grain or dairy . . . or non-compliant bacon, which is to say, bacon. Oh, and Sarah’s world famous popcorn on movie nights.


Do you have any long-range plans for running?
West Highland way

Well, one short range plan that’s racing forward at an alarming pace is a trip to the Grand Canyon at the end of this month to attempt some kind of long, audacious run/hike.  Originally the plan, inspired by some running friends (Hi Damon, Lori, and Kelly), was to attempt a rim to rim to rim.  But that’s 44+ miles and 10,000 ft of gain and I am simply not in that kind of shape.  So will probably just drop down to a ho-hum rim to river to rim effort.  Whatever, I’ve come to peace with it (that being the dissolution of goals)

Longer range plans definitely include more long path destinations.  Maybe UTMB around Mont Blanc .  .  . maybe the Inca trail . . . maybe just stay local and do the Sheltowee Trace.

In the end, I find myself enjoying the running journey more than any specific race


What do you like best about living and running in KY?
The community of runners. This running community has united a diverse crowd of folks around a shared passion. We need more of that in this world. I only wish I could attend more events.

The worst thing, even though you didn’t ask for it . . . is the humidity.  I mean come on already.


What do you struggle with most with regards to running?
Managing reality with expectations . . . Generally regarding injuries that just take longer to heal than they once did.


What do you see as a trend in running?
Beer miles.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
My running philosophy is “run lots, mostly slow, sometimes fast”. I think people, myself included, make the mistake of focusing too much or too early on speed or endurance particularly in how they compare themselves to others. Just remember that someone’s “fast” is someone else’s “slow”.


Any closing comments?
Thanks Tony, for all of your contributions to the local running community.  Appreciate the dedication and especially the wisdom you so often have to offer.