Friday, January 18, 2019

Weekly RunDown #122


“Train smart, rest enough and run as fast as you can.”
Geoffrey Mutai

A look at Geoffrey Mutai

A look at the 2019 Boston Marathon field

British Athletics weekend update - Jan 14, 2019

iRunFar.com's This Week in Running: Jan 14, 2019

LetsRun.com's The Week that Was in Running: Jan 16,2019

Marathon World Record holder Eliud Kipchoge will be returning to London for 2019 setting up a race between him and Moe Farah as well as I am sure others as this is usually at least set up as a good race

We should all be that guy - or girl

I am going to post this below as well in the Masters News but Martin Fiz ran a 31:36 to get the 55+ record for 10K.  Martin has been fast for a long time having PR's of 27:49.61 for the 10K (1998) and 2:08:05 for the marathon in 97'.  He was also 4th in the 96' and 6th in the 2000 Olympic marathons and .

Eric at Ultrarunnerpodcast.com talks to Buzz Burrell

Best running moments of 2018

So many issues start with a place we think little about - the gut - Dr. Maffetone talks about just this subject in his latest post Got Gut Bugs

A look at how Western States changed one runner over a decade

After David Elliot's 6th place run at the Great Stirling X-Country in Scotland it will be interesting to see how his career progresses and if he gets picked up by anyone

Jasmin Paris wins overall and breaks course record in the Spine Race. The leading male, Eugeni Rosello, that she was racing dropped out 6K from the finish and had to be escorted off the course - not sure why as of yet. Here is another article on the race.  See video below with highlights of the 2018 race if you did not know about the Spine Race.  Here is a BBC interview with Jasmin Paris

Inov8, Jasmin's sponsor, had a pre run blog post on the race as well as being updated after the run

The US women's marathon field is shaping up for a good Olympic Trials.  One that looked like she may be a factor is Emily Sisson who is running the Houston Half Marathon this weekend and has her marathon debut this spring

Mix things up to gain new strengths

What might training look like in 50 years

A look at cross training

Ultrarunning Magazine's Ultra runners of the year are Courtney Dauwalter and Jim Walmsley with Jeff Browning and Camille Herron second and Darcy Piceu and Rob Krar third

I have been using AMP PR Lotion for a few months for hard workouts and races and it really does seem to help.  I remember back in the day when some Track Riders would use Bicarb to try and help but it left the chance for intestinal issues but not with this lotion.  If you would like to try it you can get 20% off with this link (to be upfront if you try this I get some off my order as well).


Masters News
Martin Fiz ran a 31:36 to get the 55+ record for 10K.  In case you do not recognize the name Martin has been fast for a long time having PR's of 27:49.61 for the 10K (1998) and 2:08:05 for the marathon in 97'.  He was also 4th in the 96' and 6th in the 2000 Olympic marathons and .


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)

If you are in the Elizabethtown area, or want to make a trip of it come and listen to Mark Cucuzzella on Friday Feb 22, 2019 and then come back on Feb 23rd for a clinic he will be putting on.

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list 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 a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on February 2, 2019 (Date was originally Jan 19th but due to trail conditions and not wanting to mess up the area they put it off a couple weeks)

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Want to run a not so common distance then how about doing The Perfect 10 at Mt. Brilliant Farm 10 miler, there is also a 10K in Lexington Kentucky on March 9, 2019

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5KAll Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Hurt 100, Honolulu, HI - Jan 19, 2019
Bear Bait Ultras, Milton, FL  - Jan 19, 2019
Coldwater Rumble, Goodyear, AZ - Jan 19, 2019
Vibram Hong Kong 100, Hong Kong - Jan 19, 2019
Tsali Frosty Foot Trail Races, Nantahala Ntional Forest, NC - Jan 19, 2019
Chevron Marathon and 1/2 Marathon, Huston, AZ - Jan 20, 2019


Past Weekend Race Results
Great Stirling XC,  Stirling, Scotland - Jan 12, 2019
Great Stirling Castle Run, Stirling, Scotland - Jan 12, 2019
Avalon Benefit 50k/50 Mile, Avalon, CA - Jan 12, 2019
San Diego 50, Escondido, CA - Jan 12, 2019
Frozen Gnome Trail Races, Crystal Lake, Il - Jan 12, 2019
Charleston Marathon, Charleston, SC - Jan 12, 2019
Two Bays Trail Run, Victoria, Australia - Jan 13, 2019


Geoffrey Mutai's 2011 Boston Marathon win in 2:03:02



Great video with Dr. Kelly Starrett on a problem I am dealing with having Accessory Navicular Syndrome


Mtn Outhouse News form Jan 13, 2019


The RUNDown Episode #16 from the Ridge RUNers


Runner from Hamburg Germany shares her thought's on running and the mountains - some great trail shots


Highlights from the 2018 Spine Race




















Friday, January 11, 2019

Weekly RunDown #121


“Ask yourself: ‘Can I give more?’ 
The answer is usually: ‘Yes’.”
Paul Tergat

A look at Paul Tergat, pretty impressive - he ruled cross country from 1995-99, for those who may not have heard of him

And here is a look at Paul Tergat from 2004

For the first Interview Tuesday of 2019 I talked to Joe Lyons of Somerset Kentucky

iRunFar.com's This Week in Running: Jan 7, 2019

Should be a good as the Great Stirling XC race is this weekend - this used to be the Great Edinburgh Race in the past - Defending champ Leonard Korir and three time winner Garrett Heath is also running for the US team

Article on the Badwater 135 from ESPN

Another look at Camille Herron and her 24hr world record

A talk with Dean Karnazes- podcast and transcript

The latest from Viking Runner on remembering where you came from and what got you there - Running with Realization.  Seth also interviews Adams State runner Sydney Gidabuday

Are you an Elite Athlete? - David Roche looks at the topic in a different way than many.  Some good stuff - not sure I would change the idea of elite but maybe work to build up those that work hard regardless of results as compared to those we consider "elites."

I will have to run a David Horton race one day - Horton Miles and all

The 2020 Olympic Trials marathon course was unveiled and LetsRun.com looks at the course

A look at the 2019 Cross Country World Championships March 30th in Aarhus Denmark

Dr, Jami Dulaney talks to Mark Cucuzzella

A look at running the mountains of Montana

Want to take part in a running camp check out this list

Listing of the top runners for the 2019 UTMB and CCC

Next week on Jan 20th is the Houston Marathon and Half-Marathon and here are the Elite Fields.  I am more interested in the Half-Marathon as there are some fast guys and also really interesting to see how Jim Walmsley will do as he goes for a OTQ for the marathon via running the half, he needs to run 1:04.

Japan's Hiroto Inoue who ran 2:06:54 at last years Tokyo Marathon is set to run this years Boston Marathon

If you run trails and want to be prepared for anything these might be handy - ZipStitch

John Kelly, the last finisher of the Barkley Marathons in 2017, shares a recap of 2018 and goals for 2019


Masters News
Not running but if you run competitively as a master you still need to be aware of what you eat and ingest and more from Velonews that seems to help get a better picture than most the headlines do that are searching for clicks. Bottom line is you should be aware of what you eat no matter what and masters athletes are not immune from failed drug tests

A look at the Do's and Don'ts for Master Runner

I have mentioned this before but along with MAF training I highly recommend reading "Fast After 50" by Joe Friel.  While a there is a cyclist on the front and Joe has written mostly on cycling this book is easily applicable to running.  I am hoping to do a review of it in the next few weeks.

A look at those who have run sub 3:00 in 5 successive decades


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)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list 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 a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run - Registration opens Jan 15th at 12AM for a 48 hr flash sale

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5KAll Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Great Stirling XC,  Stirling, Scotland - Jan 12, 2019
Great Stirling Castle Run, Stirling, Scotland - Jan 12, 2019
Avalon Benefit 50k/50 Mile, Avalon, CA - Jan 12, 2019
San Diego 50, Escondido, CA - Jan 12, 2019
Frozen Gnome Trail Races, Crystal Lake, Il - Jan 12, 2019
Charleston Marathon, Charleston, SC - Jan 12, 2019
Two Bays Trail Run, Victoria, Australia - Jan 13, 2019


Past Weekend Race Results
Bandera 100K, Bandera, TX - Jan 5-6, 2019
Croom Zoom Trail Race, Brooksville, FL - Jan 5, 2019
Harbison Trail Race, Columbia, SC - Jan 5, 2019
San Tan Scramble & Results here, Queen Creek, AZ - Jan 5, 2019


Paul Tergat won the World Cross-Country Championship 5 consecutive years from 1995 - 1999 - this is his last win in 1999 - Men's race starts at 39:47


A virtual look at the 2020 Olympic Trials marathon course


As this year on July 7th it will have ben 20 years since Hicham El Guerrouj set the Mile World record of 3:43.13 in Rome I wanted to share the race.  Cool that it actually was a race not not just a time trial


Highlights of the 2018 Transvulcania from La Palma Island - Always good videos from Dreamteam Television


Another nice video from Dreamteam TV on the Tenerife Blue Trail Races in 2018


Episode #15 of The RUNdown by Ridge RUNers


A look at Northern Islands 2019 Race Over the Glens












Tuesday, January 8, 2019

Interview Tuesday: Meet Kentucky and Masters Runner Joe Lyons

Hatfield McCoy Marathon
While I have been at a few races Joe is it it seems we have not met, for any number of reasons, but have had some interaction online.  Get to know Joe better in todays interview as I will have to search him out at the next race we are both at.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 42 years old and was born and raised in Somerset Ky. I attended the county schools and graduated from Pulaski County High School. I have been happily married since 1996  Outside of running, I enjoy spending time with my daughter and being a “pop pop” to her two year old son Weston.

What is your profession?
Building Inspector, for the City of Somerset.

How did you start running and what prompted you to do so?
In February 2017 my weight had hit an all time high. I started out walking about 1 mile and would be so tired and out of breath. But persistence paid off. I increased my distance weekly and signed up for my first 5K in June 2017.

How long have you been running?
I have been running for 19 months.

Did you participate in any other sports over the years?
The only other sport I have participated in was little league baseball as a youth.

Did you run in grade school, High School or College?
I did not.
Bowling Green 1/2 Marathon


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.

  • 5K - 27 minutes
  • 10K - 1 hour 19 minutes
  • Half marathon - 2 hours 26 minutes
  • Marathon - 6 hours 45 minutes.

What is your most memorable race or races and share a little about at least one of them?
The Hatfield McCoy Marathon is the most memorable. The course was tough. The aid stations and volunteers were amazing.

Do you have a favorite workout you do?
Currently I don’t. I would like to learn a speed workout.

How about a favorite route you like to run?
I like to run the trails at Pulaski County Park.

What is your favorite distance to run and race?
My favorite distance is the half marathon.

What shoes do you run in and what do you like about them?
I run in Hoka Cliftons and Brooks Beasts. It seems the Hokas have so much support for long runs.
Grey Matters 5k  w/ Duffy Sutton - Whitesburg, KY


Do you have any long-range plans?
A goal I have set is to run a sub 2 hour half marathon and a sub 4 hour marathon.

What do you like best about living and running in KY?
The people and scenery. Pulaski and surrounding counties have amazing trails to run on and explore.

Anywhere else you would like to visit to run?
I do want to run the Chicago Marathon and a Marathon in Florida would be great too!

Do you have any bucket list races?
The 50K at Yamacraw is a bucket list race for me. I want to complete an Ultra distance race.

What do you struggle with most with regards to running?
Pace.

Jingle Bell Jog - Stanford, KY
What do you see as a trend in running? 
In the short time I have been running it appears more people are becoming involved. I see more and more communities using running as a great way to promote health while raising awareness for charity.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Running is fun and addicting. But it can be tiring. If you need a break from running take one week or two. Small breaks won’t slow you down but may give you the rest you need to continue to love running.

Any closing comments?
I always encourage people to walk or run. I have met amazing friends and like minded individuals while attending races and running. The running community as a whole are some of the most polite and supportive people I have ever met.





Friday, January 4, 2019

Weekly RunDown #120


“Motivation is crap. Motivation comes and goes. When you’re driven, whatever is in front of you will get destroyed.”
David Goggins

The motivation Goggins' speaks of is that outside ra-ra type as here he talks about motivation as more of a kindling on a fire but purpose and drive keeps one going

An article dealing with the subject of "Motivation" - and how action can drive motivation and not the other way around

Steve Speirs, who I interviewed here,  gives his impression on the new Topo Ultraventure and also gives a recap of his season - a good one at that

It's that time of year for lists and here is one with the top 20 inspirational Ultra Runners of the year

If you run and ride how do they work together for you.  For sure if you want to do both you need to realize there is cross over but also specificity.  Bottom line if you are good at one sport or the other do not think you will automatically be good at the other.

A look at 27 time national champion and 1932 Olympic Steeplechase Silver medalist - Joe McCluskey

iRunFar.com's This Week in Running: Dec 31, 2018

Article on Camille Herron on BBC Sport - wish they would not use headlines that make it sound like it was the tacos and beer that got her the record.  She may have eaten that stuff, but it was her training that got her the record.

Speaking of Camille, here is an interview she did on the British Ultra Running Podcast

Outside Online makes some 2019 marathon predictions

Want to run an Ultra at the Injinji blog they have some suggestions on how to get started

One runners look at their run at the 2018 Tunnel Hill 100

Not sure you would call all of them mind-blowing but here are 18 moments from 2018

While still a great run Gene Dykes record marathon run ends up not being a record due to a technicality as the race was USATF certified but not sanctioning.  Still a great run and am sure he will get it.

A look at the Sugarholic/Carboholic Hit - it is real and why eating sugar and carbs in excess triggers eating more of them

Citius Mag provides an argument for Des Linden being their athlete of the year with Eliud Kipchoge being their male athlete of the year

Phil's 5 favorite articles of the year

Jeff Browning talks about being LCHF - as an aside since he is fat adapted he train low (low carb) and race higher (higher carbs) as he speaks to in this article

Local KY Ultra runner and running store owner, Running Soles, Will Rivera looks back at 2018

18 year old runs the world's fastest 10k @ 26:41 but will not count as a record as course is downhill - see video below.  Brigid Kosgei also ran at record pace with a 29:54

UltraRunningHisotry.com's look at those that have run 100 or more 100 Milers

Derek Clayton, former marathon world record holder back in 1969 (2:08:34)  thinks the 2hr mark will be broken in 2030 but no earlier than 2025.


Masters News
Gene Dykes marathon record ends up not counting due to a technicality but pretty sure he will get it and in listening to him it will be sooner than later.

USATF Masters Newsletter


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)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list 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 a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5KAll Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Bandera 100k, Bandera, TX - Jan 5-6, 2019
Croom Zoom Trail Race, Brooksville, FL - Jan 5, 2019
Harbison Trail Race, Columbia, SC - Jan 5, 2019
San Tan Scramble, Queen Creek, AZ - Jan 5, 2019


Past Weekend Race Results
Charleston 100, Charleston County, SC - Dec 28-29, 2018
Last Chance Marathon & 1/2 Marathon, Bellingham, WA - December 31, 2018
The River Loop 24/12/6 Hour Races & Relay, Mills River, NC - Dec 31 - Jan 1, 2019
Hardmoors 30, Robin Hoods Bay, North Yorkshire, UK - Jan 1, 2019
Texas Marathon, Kingwood, TX - Jan 1, 2019
Across the Years, Glendale, AZ - Dec 28, 2018 - Jan 3, 2019


Billy Yang's look at the 2018 UTMB as he follows Zach Miller


This is what you call a fast 10K and the men's winner is only 18 - Course is not eligible for record as it is downhill


Meanwhile in France there was a European record of 27:25


The RUNdown by the Ridge RUNers
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New Year New Me 2019


I may have posted this before but here is Jamil Coury's look at the 2018 Barkley Marathons


Another good video from 2018 - How to Run a 100 Miles















Tuesday, January 1, 2019

Interview Tuesdays for the New Year





For the New Year so as to spread out interviews, and give me some time to line them up, I will be posting interviews every two weeks starting next week.  That is unless I start getting more interviews and decide to fill in the extra weeks:)

In the mean time check out the past interviews for the last year;  Bluegrass Runner Interviews











Friday, December 21, 2018

Weekly RunDown #119

"Cross-country is racing in its purest form and it always brings me back to the pure love of competition. I don’ t look at the clock and check my splits or worry about the weather. You get out there and just go, trying to push it to the max." 
 Dathan Ritzenhein

This will be the last Weekly RunDown for 2018 as I take a break for the week between Christmas and New Years.  I looked back and found I started this weekly review Sept 9, 2016 so have been at it for a little over 2 years and it has been fun and hope you have enjoyed the posts - looking for many more years to come.

This week's Interview Tuesday was with Eric Towle - enjoy the last interview of the year as next year where I will move to an interview every other week

iRunFar.com's This Week in Running: December 17, 2018

LetsRun.com's The Week That Was in Running: Dec 3-16, 2018

This week's Morning Shakeout by Mario Fraioli that comes out every Tuesday - good stuff so you might want to sign up

Seth of The Viking Runner shares his thoughts over running 1000 miles in the last 8 months - Miles of Curiosity

While not a runner this is an interesting interview with Floyd Landis on doping, anti-doping and other topics- Part 1 & Part 2 - I will add I use the CBD that Landis sells at Floyd's of Leadville

Race report on The Punisher 50, held on Samal Island in the Philippines, which was put on by Vertical to Sky and race director Doi Calbes who I interviewed some weeks ago.

Also, here is an article on The Punisher 50 race from the Davo SunStar

You may not hear much here in the US but the Japanese had a pretty good year in the marathon w/16 guys under 2:10.

What do you think of power meters for running - I have one and am not sure what to think of it.

The Negative Splits Podcast in Episode #123 talk to Megan and David Roche about their new book - The Happy Runner

A look at the question: Is more cushioning is good for long distance running

Lots of races left of this list but still some good races

If you enjoy running Ultras do not leave out short races

Part 2 of a look at the Running Event that was in Austin TX - here is Part 1 Shoe Reviews

Competitor Running looks at Camille Herron and her running without fear

Need some reading, or a last minute gift, check out the side bar of the blog - yes they are affiliate links but the small amount I get for items bought via links basically goes into getting more books to read and review


Masters News
Gene Dykes (70) runs 2:54:23 to break Ed Whitlock's age group world record

Trail running after 50: Becky Bates


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)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list 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 a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

If you want to run the Kentucky Derby Festival 1/2 Marathon or Marathon the price goes up December 14th so sign up now

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Charleston 100, Charleston County, SC - Dec 28-29, 2018
Last Chance Marathon & 1/2 Marathon, Bellingham, WA - December 31, 2018
The River Loop 24/12/6 Hour Races & Relay, Mills River, NC - Dec 31 - Jan 1, 2019
Hardmoors 30, Robin Hoods Bay, North Yorkshire, UK - Jan 1, 2019
Texas Marathon, Kingwood, TX - Jan 1, 2019


Past Weekend Race Results
Houston Running Festival, Houston, TX - Dec 15, 2018
Lookout Mountain 50 Miler, Chattanooga, TN - Dec 15, 2018
Paramount Ranch Trail Runs, Calabasas, CA - Dec 15, 2018
Otter Creek Trail Runs, Brandenburg, KY - Dec 15, 2018
The Punisher 50, Samal Island, Philippines - Dec 15, 2018


Dathan Ritzenhein's win at the 2017 Great Manchester Run 10K


Successful Runners


RidgeRUNers - The RUNdown #13


The latest Mtn Outhouse News


FloTrack's Best Kicks of 2018


A Finish Line Celebration Gone Wrong


2018 Canadian Death Race - Solo Winner


While it is riding, well mostly riding, this past weekend's Cyclo-Cross nationals had a lot of running.  Truth is there was more mud and tough running than in many Cross-Country races now a-days





















Tuesday, December 18, 2018

Interview Tuesday: Meet Kentucky - via Minnesota - Runner Eric Towle

Indianapolis Monumental Marathon
I have only met Eric once, at a Running Soles Tuesday night run.  But since there have had some conversations with him with regards to his working to be fast adapted and looking to use MAF principles for his training.  Hoping to get to know him better in the new year - so enjoy learning more about Eric.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m married to my high school sweetheart, Bobbi, we are both natives of Duluth, Minnesota and have three amazing sons, Jack (7), Luke (5), and Caleb (3). We spent most of our lives in Minnesota until I joined the Army in 2008. Then the adventure started and we have lived in four different states and two states twice! We have lived in Kentucky for a year and a half.

What is your profession?
I am an Armor officer in the US Army and currently stationed at Fort Knox, KY.

How did you start running and what prompted you to do so?
Running found me! I never thought of running when I was growing up. I went on my first ever run when I started the process of joining the Army. In order to join I had to pass a physical fitness test, which included a two-mile run. Let’s just say that my first run, or should I say walk/jog, did not go well.

How long have you been running?
I’ve been “running” when required for the past ten years. However, I never really enjoyed it and always thought of running as a requirement. Most of my runs were forced at someone else’s pace, while running in a large formation that limited proper stride and form. However, in the spring of 2016 that all changed. Up to that point I had run only a handful of 5k's and a half marathon all of which were in 2010. I had a good group of friends that motivated me that year! My home town puts on an amazing marathon (Grandmas Marathon) that the whole community supports. The race is held in June and it was always something that I thought of participating in ever since I joined the Army. The problem was that my schedule never supported my desire to run the race. I was either deployed or busy with training during the month of June as well as the fact my anniversary falls on the same weekend. In 2016 the stars aligned and I knew my schedule supported the race. I jumped in the deep-end and signed up for the full marathon. Why go small right! That race started it all, I haven’t stopped running since.
Jungle Cats: Not fast But Furious. Ragnar Kentuckiana

Did you participate in any other sports over the years?
No.

Did you run in grade school, High School or College?
No.

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:
  • 5K - 20:40
  • 10K - 42:11
  • ½ Marathon - 1:30:38 Urban Bourbon
  • Full Marathon - 3:21:14 Indianapolis Monumental Marathon
You mentioned you had a hard 50K coming up followed by a 100 miler in March.  What races are those and will this be your first 100 miler?
I’m running the Louisville Lovin’ the Hills in February. I’m a road runner at heart and am a little worried about the hills, but I’ll be ready for it. As for the 100 miler, I’m running my first ever 100 miler at the Pistol 100 miler in March.

How has training been going for the two races?
After Monumental I shifted all my focus to training for ultras. That primary included building my weekly base miles and slowing my pace to manage my heart rate. Specifically, for Lovin’ the Hills I have been incorporating hill work outs and as much trail running as possible. This past weekend I had the opportunity to pace Will Rivera at The Falls 100 Ultra, and let’s just say the course prepared me well for what to expect if conditions are the same this year at Lovin’ the Hills as last year, wet and muddy! Everyone always talks about how much they enjoy trail running and I’m starting to understand why. I’m really enjoying my trail runs.

We also talked some about your move to a Low Carb-High Fat (LCHF) diet – how did it come about that you moved that way and how has it been going?
Fort Knox Army Ten Mile Team

About two years ago I started eating Keto/low carb. At the time I didn’t connect the benefits to running and was doing it as a way to cut body fat and change my eating habits. Once I realized the benefits of fat adaption I really became excited about low carb high fat. Anyone interested in learning more about transforming your body to burn fat for fuel vs eating a ton of carbs I recommend the following books: Primal Endurance by Mark Sisson and The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney. I’m amazed by the energy levels I maintain even during long fasted runs.

Along with that I think you are also running at a lower HR using MAF or some version of MAF.  Can you share some about how you came to train this way and how it is  going?
While reading Primal Endurance I learned about MAF (Maximum Aerobic Function) training. I have been using the MAF model exclusively for the past four weeks since Monumental Marathon. I run a lot of the same routes on Fort Knox, so it is easy to track my progress. What I have found is that it is working well. I have tracked my average heart rate on the same route and my pace is getting a lot better. When I first started I would average around a 9:00-9:45 pace at a heart rate of 148. Now on the same route I average 8:00-8:30 at a heart rate of 140/145.

Also, how do you mix in harder runs or what is your general plan in using MAF and then also getting in harder runs?
I follow the 80/20 philosophy by Matt Fitzgerald. Basically, I run 80 percent of my runs as easy MAF runs and only 20 percent at an elevated heart rate. Currently, I only do one hard work out a week, either a speed workout, tempo run or hill workout.

What is your most memorable race or races and share a little about at least one of them?
I really enjoyed the Indianapolis Mini Marathon. The race is held the weekend following the
Half Marathon PR Urban Bourbon
Kentucky Derby Mini, which I had just PRed. I was excited to be running the race as it received great reviews and is considered one of the largest half marathons in the country. What made the race exciting for me was that they had a special medal given to the first 500 finishers. I knew my time from the previous weekend would get me close, but with a field of almost 35,000 runners it was going to be a hard race. I gave that race everything I had, I even PRed my 5k and 10K during that race. As I approached the finish line I knew I was going to be close if at all to getting in under 500, but it happened. When the volunteer put the 500 club medal around my neck I was beyond excited!


Do you have a favorite workout you do?
I enjoy speed workouts. I don’t think I hit the track enough, but every time I do I leave the track feeling accomplished. You can gain so much, just by running around a ¼ mile track.

How about a favorite route you like to run?
There is a seven-mile route that I have around my house that incorporates about 3.5 miles of rolling hills that I love. I run that route at least two or three times a week.

What is your favorite distance to run and race?
I enjoy racing the half marathon. I feel like I can give it my all but it doesn’t take forever to finish the race.

What shoes do you run in and what do you like about them?
I run in Hoka One One Clifton’s and Bondi’s. I like the support and cushion they provide and have noticed fewer aches and pains following long runs.
Getting ready to pace at The Falls 100 Ultra


Do you have any long-range plans?
My big race of the spring is the Pistol 100. I’m focused 100% on that race. I would like to close out the spring with a few more marathons. I think a BQ is achievable with the right training, but that will wait until Pistol is over.

What do you like best about living and running in KY?
I like the terrain. Kentucky has it all you can run flat roads or crazy elevation changes on trails. I ran the Bourbon Chase this year and really enjoyed the rolling hills along the route. I think Kentucky has some of the best running terrain.

Anywhere else you would like to visit to run?
Nowhere especially but running is always on my mind when planning vacations. I’m always pulling up map my run and figuring out where to run while traveling. I never leave home without my running shoes!

Do you have any bucket list races?
Like most runners, my bucket list race is the Boston Marathon. There are a lot of races I would like to run but none rank as high as Boston. I’ll be training for it and hopefully 2020 will be my year.

What do you struggle with most with regards to running?
My greatest struggle does not have to do with running at all. It is the challenge of getting out of bed to go running. Waking up early for a long run before work is harder than the actual run itself

What do you see as a trend in running?
Times are getting faster. No matter the race the finishing times are getting faster. I’m amazed at some of the recent results, such as Eliud Kipchoge finishing the Berlin Marathon in 2:01:39 and Zach Bitter finishing the Tunnel Hill 100 miler in 12:08:36.
Freeman Lake Trail Series


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
  1. Don’t give up. If you don’t challenge yourself you won’t change yourself. Running is about dedication and it takes commitment to improve yourself.
  2. Find a group of like-minded runners. I can’t thank the Will Rivera and all the runners of Running Soles in Elizabethtown Kentucky enough. I would not be where I am today along my running journey if it wasn’t for the inspiration of others. I have learned so much from fellow runners and they keep me accountable to my weekly mileage.
  3. Set realistic achievable goals for each running season. I have found that improper training or increasing my mileage too fast has caused injury and setbacks. Decide early what your goals are and decide what is achievable. You can’t do everything in one season. Just be honest with yourself.
Do you have a website or other social media site you would like to share?
For anyone in the Elizabethtown/Louisville Kentucky area I recommend you join the Running Soles training page on Facebook