Friday, September 20, 2019

Weekly RunDown #157


"Now that I’m in my 40s, I focus a lot more on stretching, core strength, and nutrition. Maybe the biggest thing now is rest."
Jeff Browning

This week's training - Overview #14

iRunFar.com's This Week in Running: Sept 16, 2019

LetsRun.com's The Week That Was in Running: Sept 9-15, 2019 and if you would rather listen to the LEt's Run Podcast on these items then here is the link

News from the Fast Women Newsletter #37 - Sept 16, 2019

Geoffrey Kamworor breaks the 1/2 Marathon WR in Copenhagen with a 58:01 - see video below

Do you can you replace quantity with quality - maybe not - The Myth of "Quality Time"

Another reason to to take how much sugar intake we have seriously

Jason Koop shares The Good, Bad, Ugly and Bizarre of the Tor Des Geants

SFuels, for whom I am an Ambassador, has a series with Dave Scott called "Kona Insights" and the first video is up on looking at being 3 weeks out from Kona

9 of the Bowerman Track Club athletes training at altitude in Park City Utah

Article on Kentuckian Sharron Carver and here run, her second, at the Last Annual Vol State Run at 500K

The joy of Cross Country

Women's Running article on Courtney Dauwalter

The Science of Running Podcast on Fatigue, Speedwork, Racing and More

Some food for thought on running gait 

Will Cooper on his run at this past week's Mogollon Monster 100

What running obsessions do you have that are negative

Here is the US team for the 2019 Spartathlon which is next week - Sept, 27-28

Quite the race at the 2020 Japanese Olympic Marathon trials

Speaking of Olympic Trials the registration is open for the US Olympic Trials, if you qualified, till January 22, 2020


Masters News
Training tips from a man running sub 7:00 miles at 77


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

Want to test your speed - how about the Bluegrass Mile on October 4th on the dirt track at Red Mile in Lexington Kentucky

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:


Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Vietnam Mountain Marathon, Vietnam - Sept 21, 2019
Flagstaff to Grand Canyon Stagecoach Line 100, Flagstaff, AZ - Sept 21, 2019
Georgia Jewel, Dalton, GA - Sept 21, 2019
Barkley Fall Classic, Frozen Head State Park, TN - Sept 21,2019
Ring of Steall Skyrace, Kinlochleven, Scotland - Sept 21, 2019


Past Weekend Race Results
Run Rabbit Run 100 & 50,  Steamboat Springs, CO - September 13-14, 2019
Folsom Lake Ultra Trail, Granite Bay, CA - September 14, 2019
Mogollon Monster 100, Pine, AZ - September 14, 2019
Olympic Mountains 50K, Port Angeles, WA - September 14, 2019
Dartmoor Trail Running Challenge, Dartmoor, UK - September 14, 2019
Tahoe 200 Mile, 100K & 25K Trail Runs, Carson City, NV - September 14, 2019
Headlands Trail Races, Sausalito, CA - September 14, 2019
Marathon Grand Championship, Tokyo, Japan - September 15, 2019


The Road to Vienna: INEOS 1:59 Challenge Part 3 - Here is Part 1 and Part 2


2019 ZACUP SkyRace Highlights


If you have not seen this it is indeed fast - and no pacing just a basically solo record.


Leadville 100 - * Years, 8 Buckles and all with the help of friends


The Invisible Wall


With the 2019 Barkely Classic this week - here is a look at 2018



As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the new SFuels Life  and SFuels Race producs.  You can also download the updated Get Started guide at the site.













Monday, September 16, 2019

Training Overview #14 – Week of Sept 9 thru 15, 2019 - A Step Backwards or at Best a Step Sideways

Overview:
Started the week and all was well till about mile 5 of a 6 miler.  My left foot was a little sore but for sure getting better however at 5 miles my left calf tightened up considerably and became very sore.  I walked a little and then started to run only to have it tighten up more.  So this went on all the way back.  The frustrating part was I had no indication of an issue with my left leg and then this happens.  I realize this could all stem from a subconscious adjust of my running due to my right foot but did not see this calf issue coming.  Knowing I was not running again till Wednesday I figured I would just see how it was then.

I rode a good ride Tuesday, with a couple 6mile tempo sections, and while had a couple calf cramps it was not the same as during the previous, probably from not hydrating enough during the day.  As my calf was not sore after the ride and was not so bad during the day Wednesday I figured I would giving running a go.  I ran a flat dirt path on Wednesday and on starting out for sure could feel I had a calf but had hope that it would loosen up.  Got to about a mile and had a little more soreness and by 2 miles, my planned turn around, I started having to walk some.  This led to a walk and run back to the car.  All this led me to realize I just need to rest up the calf so will be taking a week off from running to do so.  The issue is I do not feel it when I walk so hard to tell, till I run, if it is better but figure a week will not hurt and can only help.

I rode again on Thursday with one tempo section and no calf issues.  After a rest day on Friday I went for along ride Saturday, repeat of ride I did in week #1 of my overviews with some added miles.  The ride was not overly hilly but most of the climbing is at the end.  The goal was to ride 120 miles and in doing this make it a ride to work on fat adaption so would use limited nutrition, see Diet Notes below section for more on this, and work to keep my HR under 132.  The ride started out at about 68F and in general is down hill for the first 45 miles and by the time I got to the beach there was a good amount of  beach fog that kept temps down.  However, as I headed back inland the haze quickly dissipated and the heat elevated so that by the time I was done it was close to 100F.

Did pretty well keeping my HR below 132 but as I do not usually have people to ride with on heading down to the beach caught on with a couple guys so pace lined some hitting an average HR of 136 for one 5 mile section but other than that kept under 130.  On the way back inland, which is basically along gradual uphill till you hit some actual hills, I caught on with a few guys and averaged a 135 HR for 10 miles but again other than that kept it under 130.  The hard part with this ride today was that not only was most the elevation at the end today had the added fun of high temperatures.  Basically I only drank less than a bottle of water for the first 55 miles and then had about 7 of them for the next 65 miles.  Did not want to stop much but had to a little more than I wanted just to make sure I had water.  Overall a good ride and getting in another long one can only help, if my leg gets healed up, for Octobers R2R2R and longer rides later on.

On Sunday I decided to go for a walk, I do not walk much, and it felt good to keep legs moving without affecting my calf.  I need to just walk more as I usually try and run easy on rest days but with the issue with my calf waling is the best thing for it.

Relive 'Long Toasty Ride - 99F When Done'

Diet Notes:
As mentioned above my goal for this weeks long ride was to rely on fat for energy and in doing so took in limited calories and very limited carbs.  I do not suggest this for someone just starting out working on fat adaption but I do think this type of workout not only gets your system used to using fat it also gives me confidence in my ability to use on board resources for energy.   Also, need to keep in mind a large part of this was to keep my HR at a place I am confident is where my body can get the work done using fat.  Thus in a situation like a race I would take in more calories and carbs but that was not the goal for today.

For this ride I took in a total of  650 calories with 12 grams of carbs.  For what I actually took in see below as well as to what I had before the ride as I did not preload with UCAN as I often do as it was not part of my plan.  Also, my pre-ride meal for the night before was the following: Ribeye Steak, Loaded Mashed Potatoes, Broccoli and a side salad – not what most take in the night before a long event.

Pre-Ride:
  • Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
  • 1 Small cup of Oatmeal
Ride Fueling;
  • 4 Bottles of SFuels-Train ((https://www.sfuelsgolonger.com/train) – 2 scoops in each (Total of 380 Calories W/ 4 grams of Carbs)
  • 4-5 bottles of plain water
  • 1 F-Bomb Nut Butter (210 Calories W/ 4Grams of Carbs)
  • 1 – Collagen Water- (60 Calories W/ 4 grams of Carbs) - not on the original plan but on the ride there was an event where they were giving them away free so could not pass it up - https://www.vitalproteins.com/products/collagen-water-strawberry-lemon
  • Total of 650  Calories and 12 grams of carbs
Overview of Weeks Runs and Rides:
Totals:
  • Running Miles –  12.1   Miles
  • Riding Miles – 186.5  Miles
  • Total Time –  13:16  Hours

Conclusions and the Week Ahead:
Once again not the week I wanted but the one I got.  That said it was a good week in that I got in a good amount of biking miles with another long ride that will payoff in the future.  Now just need to work though this calf issue and at the same time get my foot right.  For the coming week I will not be running till Thursday but will walk a couple days before then.  Also will work to get in three rides but the Saturday ride will be shorter as will meet up with a group to ride.  Was going to do a long run Saturday but will put it off till next week since I do not think it is wise to run long only a few days after getting back to running.  No mileage goals for this week but just want to work to move forward and get healthy.


As always if you have questions let me know in the comments below.


Last Week's Overview #13






Friday, September 13, 2019

Weekly RunDown #156


"I want to thank the rest of you for making me look normal."
Gordon Ainsleigh


Article on the WSER and Gordon Ainsleigh

Here is last weeks overview of training week #13 for an upcoming R2R2R, Boston and Dirty Kanza.

Also in the past week I had the pleasure to talk to an old teammate at the University of Arizona - Tim Barnes - who runs M360 Clinical Fitness  - on his podcast  Power 2 Learn.  We talked about fueling and other topics - always fun to talk on these subjects - here is the podcast Fueling the Ultra Life

iRunFar.com This Week in Running - September 9, 2019

Fast Women Newsletter #36 for September 9, 2019

Q&A with Michele Yates

When out running and see a snake what do you do?  Here are some ways NOT to identify venomous snakes

Jenny Simpson shares on drug testing and especially as it relates to the Christian Coleman incident in missing 3 tests.  She for sure speaks out as here is a comment on his missed tests:
“This whole idea of, Oh, I accidentally missed three tests — I haven’t missed three tests in my entire career…I don’t know how in the world you can be so irresponsible to miss three in 12 months…If you miss three tests, it’s either because you’re cheating or because you’re an idiot and under both circumstances, you shouldn’t be able to compete.”

How often do we end up wining in training but lose at the real race - bottom line is you do not have to win training

Good Endurance Planet podcast with Phil Maffetone and Mark Allen on Having a Coach, MAF and Longevity

Good insight into shoes - I can relate to this with some calf/achilles issues recently.  Idea is like a cast you get for a broken bone it meant for short term and you would not leave on forever so a shoe with higher lift and support may be needed for a short time.

David Roche and Training for the Busy Athlete

Good interview with Nicole Bitter on the Human Performance Outliers Podcast with her husband Zach Bitter and Dr. Shawn Barber

Speaking of Nicole and Zach Bitter they are both running Spartathlon in Greece September 27th - 28th and here is the full US team for 2019

A look at improving your running posture

Chicago Marathon executive director shares his thoughts on Kipchoge's 1:59 attempt which will take place near the running of the Chicago Marathon

Nike runs a time trial at their track and 3 guys go under 13:00:39 with Woody Kincaid going Sub 13:00 - and another article on the run

A great story of persevering as Scotty Hawker was in 39th at UTMB but rallied back to finish on the podium

Hmm, maybe there is more cross over form cycling to running ultras than one may think as ex-cyclist wins overall in her first 100k

Hope to have an article or two later on the race but John Kelly (16th) and Jason Koop (27th) finished the Tour des Geants

Most may not know about it but one of the best marathons races is taking place this weekend - The Marathon Grand Championship which is the Japanese Olympic Marathon Trials.  There is a live stream on Saturday night in the US at 7:50 ET - more on the race here and here


Masters News
How can older runners get faster?

If you have masters news to share let me know in the comments so I can add it to future posts


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

Want to test your speed - how about the Bluegrass Mile on October 4th on the dirt track at Red Mile in Lexington Kentucky

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:


Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Run Rabbit Run 100 & 50,  Steamboat Springs, CO - September 13-14, 2019
Folsom Lake Ultra Trail, Granite Bay, CA - September 14, 2019
Mogollon Monster 100, Pine, AZ - September 14, 2019
Olympic Mountains 50K, Port Angeles, WA - September 14, 2019
Dartmoor Trail Running Challenge, Dartmoor, UK - September 14, 2019
Tahoe 200 Mile, 100K & 25K Trail Runs, Carson City, NV - September 14, 2019
Headlands Trail Races, Sausalito, CA - September 14, 2019
Marathon Grand Championship, Tokyo, Japan - September 15, 2019


Past Weekend Race Results
Wasatch Front 100, Kaysville, UT - September 6, 2019
Lake Cumberland 1/2 Marathon, Somerst, KY - September 7, 2019
Hawk Hundred, Lawrence, KS - September 7, 2019
La Veia Sky Race, Val Bognanco, Italy - September 7, 2019
Jungfrau Marathon, Interlaken, Switzerland - September 7, 2019
Temptation 200 Trail Ultras, Forest City, IL - September 7, 2019
Breaks Ultra, Breaks Interstate Park, KY/VA - Septemebr 7, 2019
5th Avenue Mile, New York, NY - September 8, 2019
Great North Run, New Castle Upon Tyne, UK - September 8, 2019
Tor des Geants, Courmayeur, Italy -  September 8-15, 2019


Heavy as Lead - From 300lbs to to running the Leadville 100
br />

Mtn Outhouse News from September 11, 2019


Zach Bitter on Nutrition and Race Fueling


From 2018 Tahoe 200 Race - The Ultra Addict


2019 WSER Sizzle Reel


Great finish in the 2019 Men's Fifth Avenue Mile


Jenny Simpson wins her 8th 5th Avenue mile and sets record


Nike runs a 5K Time Trial to get some guys under the Olympic 5K Qualifying time of 13:13 and gets much more




As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the new SFuels Life  and SFuels Race producs.  You can also download the updated Get Started guide at the site.













Monday, September 9, 2019

Training Overview #13 – Week of September 2 - 8, 2019 - 38 Days Till R2R2R Time

Overview:
This Week's Bike Ride

The plan for this week was for more running miles than I got but the fact I got what I did is good.  This issue with my Accessory Navicular is a real pain – literally and figuratively.  I did go see my PT,  Josh Harris at  Somerset Spine & Performance Physiotherapy in Somerset KY, as I was heading out to CA for work and would be gone for 6 weeks with the last week to run the R2R2R.  We are pretty sure the issue, while aggravated by the Navicular, is a result of tightness in my right leg as it pulls on the Posterior Tibial Tendon.  On top of that we did a video and can see my left foot lands pretty mid-foot and thus more under my bodies centerline however my right foot, the problem child, tends to heel strike more and thus more in front.  Some of this may come from the tightness in my leg and even in my lower back but never the less I need to work on dealing with the tightness as well as my foot strike.  Thus, while I know many have their opinions on the Pose Method of running, I am going to look at some of the principles of Pose Running to work on a better foot landing.

My view is that often many of the views on running form carry principles that are valid and since we all run differently and biomechanically are often varied it is good to look at all the info out there and work to find what works based on ones own biomechanics.  As an example I have looked at Chi Running and while I do not hold the idea of ones “Chi” some of the principles such allowing gravity to work for you hold true.  Then I have worked through the Balanced Runner Online Camp a couple times and the biggest thing I have learned is to work to better feel how you run rather than just working to run a  certain way and as part of this some of what some may see as excessive movement is more natural and easier on you.  Thus I have heard of the Pose Method and the success some have had with it, as well as arguments against it, so look forward to working through it myself and working to extract what works for me.

That said, most of my runs this week had some soreness – sot so much pain as discomfort.  Actually my foot often feels more discomfort when not moving as running seems to loosen it up some.  The fact it can hurt when sleeping speaks to the connection with tightness in my leg and back.  This is why instead of not running at all I am cutting back on the length of my runs as I did this week, thus a little less miles than originally planned.  I also want to keep the pace down and work on foot strike since I do notice when I can keep my foot plant more correct and fluid it feels better.  One issue I notice is when I do heel strike I can see my foot really jerk towards pronation, and much less when more mid-foot on landing, and while this may be OK for some for me it puts more stress on my Posterior Tibial Tendon where it runs across my Accessory Navicular bone.

As far as riding this week I only had time for one ride and rode fairly easy with a few tempo sections.  I did get new bike shoes as my others were very old and warn so have to get used to them and get the cleats set up.  While they felt fine riding I did have a little knee soreness a few days later and not sure if it is due to the new shoes/cleats or my running but will keep an eye on it.  For as long as I have ridden I hate setting up new shoes as it seems no matter how well your cleats are set up on one set of shoes it is often hard to get them exactly the same on new shoes, even if the same model, which mine are not.  This week I need to see how they feel as I want to ride a 100+ miles this coming weekend so need to make sure they are good.

Diet Notes:
Not much to report on the diet front this week but as I have mentioned online I did take part in a podcast with Tim Barnes, a friend who I ran with one year in college at the University of Arizona.   He has written a book called M360 Clinical Fitness: Metabolic Fitness for Life and has a podcast called Power 2 Learn and we talked about Fueling the Ultra Life.  I always like a good conversation on the subject of fueling, nutrition and metabolic efficiency.

Overview of Weeks Runs and Rides:
Totals:
  • Running Miles –   26.0  Miles
  • Riding Miles – 41.2  Miles
  • Total Time –  5:50  Hours
Conclusions and the Week Ahead:
Once again it was not the week I wanted but the week I got – seem to have a lot of those.  While I think it is important to have a plan, even if it is only week to week, it is important to make sure you are flexible enough to change the plan if the situation changes.  Thus for me I had wanted to run less days but more miles but due to my foot issue it looks like for at least a week or two I will run more days but shorter.  I do have an 18 miler planned for the weekend after next to test out my foot and will adjust from there.

For the coming week the plan is for 30 miles with no run much over 6 miles and maybe a day or two with two shorter runs.  As far as riding I want to ride about 30 during the week to work to get my cleats set up correctly and then this coming weekend ride 100-120 miles.

The goal, as I get closer to the R2R2R run, is to get my aerobic fitness as best I can, mostly on the bike.  However, I do want a run or two of a good length, about 18 miles will probably do, for a couple reasons: First is to get my legs ready for a little more pounding and secondly to make sure as to what shoes I will run at the Grand Canyon.

As always if you have questions let me know in the comments below.


Last Week's Overview #12






Friday, September 6, 2019

Weekly RunDown #155


“Injuries can humble you very quickly. You can abruptly go from being a hero to an also-ran. You must look beyond the injury period when you can not compete and focus on the future. 
You will be back competing again.”
Rick Wohlhuter
Olympic 800 Bronze Medalist (1976)

My training Overview from Week #12

Fast Women Issue #35 from September 2, 2019

iRunFar.com's This Week in Running: September 3, 2019

Athletics Weekly Roundup

Looks like Kenenisa Bekele will be in Berlin - hoping he has his issues truly sorted out as would like to see a good marathon out of him. Here is the IAAF release of his running the Sept 29th race.

Figured this would happen as he is too big a name to not have at the World Championships.  Not saying he is doping but to miss three tests and then work to get out of trouble with a technicality does not look good.  Then again was this an issue with USADA?  Would a lesser athlete, in the eyes of the powers that be, get the same treatment - hmm.  Bottom line is if you are a top name athlete you need to be more aware and ready to do what is necessary to prove you are clean - sad you have to do this, prove you are clean, but it is the way the sport is due to so many being dirty or looking that way.

Aly Dixon wins 50K World Championships and gets WR

What do you do when a race does not go as plan?

Three takeaways from the 2019 UTMB, CCC and TDS races

Canadian Trail Running on the 2019 UTMB

USATF announces the WMRA World Long Distance Mountain Running Team named 

Mo Farah goes for his sixth Great North Run win this coming Sunday

10 Best Cities in the World for Trail Runners - I am sure there are more than 10, what would you add?

Southeastern Trail Runner Podcast talks to Doug Lynch who has Crones and Diabetes and whom I interview on the blog here.  I will be running the Grand Canyon with Doug mid October this year

Tim Tollefson on his not so great day at UTMB

A look at the Bowerman Track Club team in the Hood to Coast Relay.  I did this relay a couple years ago.

The science of pacing and tactics in world-class distance athletes

Dr. Phil Maffetone on the Triathlon Coach Podcast with Simon Ward

If you watch or read about any track and field the name Ingebrigtsen will be very familier - so how have they had so much success


Masters News
65+ Masters 4 X 400 Relay gets close to breaking 4:00


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:


Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Wasatch Front 100, Kaysville, UT - September 6, 2019
Lake Cumberland 1/2 Marathon, Somerst, KY - September 7, 2019
Hawk Hundred, Lawrence, KS - September 7, 2019
La Veia Sky Race, Val Bognanco, Italy - September 7, 2019
Jungfrau Marathon, Interlaken, Switzerland - September 7, 2019
Temptation 200 Trail Ultras, Forest City, IL - September 7, 2019
Breaks Ultra, Breaks Interstate Park, KY/VA - Septemebr 7, 2019
5th Avenue Mile, New York, NY - September 8, 2019
Great North Run, New Castle Upon Tyne, UK - September 8, 2019
Tor des Geants, Courmayeur, Italy -  September 8-15, 2019


Past Weekend Race Results
UTMB, Chamonix, France - August, 30, 2019
Cabernet Canter 5K/10K, Lexington, KY - August 30, 2019
Alamo City Ultra, San Antonio, TX - August 31, 2109
Wildcat 100, Pensacola, FL - August 31, 2019
Run the Rut 50K, Big Sky, MT - September 1, 2019


1975 Crystal Palace 800m


Best of UTMB 2019


Best of the CCC 2019


A look at Talapus & Olallie Lakes in Washington


And also from The Ginger Runner is a talk with Courtney Dauwalter


Leadville 100







As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the new SFuels Life  and SFuels Race producs.  You can also download the updated Get Started guide at the site.














Monday, September 2, 2019

Training Overview #12 – Week of Aug 26 thru Sept 1, 2019 – Sore Foot but Longest Ride Ever at 150 Miles

Overview:
150 Miler Route - Did repeat the last part of the course

Well this was a week that went as planned in some ways and not in others.  With regards to how it went as planned I had looked to run around 30+ miles and while I did not reach that goal I was close.  I had also planned to ride 150 this past Saturday and I was able to do that along with one other ride of 30 miles.

As far as how it did not go as planned well my right foot and in specific the area of my Accessory Navicular bone has been sore since the two trail races on the previous Saturday.  I think part of the issue is the nature of the Pulaski County Park trails is that  there are lots undulations where my footing was such that I think I  had some hyper-dorsiflexion on my right foot.  The dorsiflexion made the front of my ankle sore and also where the posterior tibial tendon cross/attaches to the navicular bone is quite irritated.  I did find that through the week I was able to get in 3 longish runs as the ankle area felt better as it loosened up.  Just have to keep working at stretching and gaining mobility in this area and work to get it better for October and the R2R2R.

As far as running I ran just under 30 miles in 3 runs with the run on Friday feeling fairly easy but being at a good tempo pace.  Mostly my runs have been based on “Perceived Effort” (PE) so not sure on heart Rate but pretty sure it is not too high.  Even the more tempo based run Friday felt relaxed and at a talking pace..  Since right now speed is not needed for October my goal in running is to get my foot more used to the pounding it will see at the Grand Canyon.

(Photo by Eddie Bruner)
As far as riding, while I realize the Dirty Kanza 200 is not for quite some time I still want to get in some extended rides just to ready my body for being on the bike for an extended period of time.  Also, since I am not sure I want to risk extended runs for now being on the bike for a long period will at the least work on the aerobic side of extended exertion.  Thus the reason for this weeks 150 mile ride.  There is also the mental side of riding, or for that matter doing anything, for extended times and this was also accomplished this past Saturday.  I rode the first 100 of the ride on the Green River Century course and since I was not stopping at the first aid station I rode from about mile 26 to 150 on my own.  While I would have much more liked to ride with others this solo ride was probably much more like what I will see in Kansas.  After finishing the 100 I went back out to ride the last 25 miles, the hilliest section, again.  Due to some water issues I rode out about 20 miles then came back towards the start so I could get some water then went back out for another 10 miles before finishing with 150 miles which is the longest distance I have ever ridden.  Add to this over 9000FT of climbing it all made for a good effort.

All in all I was really happy with the 150 miles as while tired I did feel pretty good throughout and when done.  My heart rate averaged 126 with a high of 150 on an early hill but when looking at the 5 mile lap splits was in the 126 - 133 range mostly.  On a hot day with as much climbing as there was it was nice to see the heart rate that low and still keeping a fair pace.   As usual the early parts of the ride, knowing how far still to go, played on my mind - an issue I have even running ultras.  Getting to 50 miles of the Century and then still thinking to myself "Oh I have a Century to go" was strange.  But, hey, at Dirty Kanza I will get to a Century and still have another Century left to do.  For long events, running or riding, so much of it is a mind game and these long training rides help to mitigate the issues.  It does not get rid of them but helps me to work through them.  Also, as I felt tired but good after this ride so physically and mentally I think another 50 would have been a chore but totally doable - so this may have been one the best part of the ride.  Well other than getting done and having some friends offer pizza and beer.  OK I know I am LCHF but after a ride like today I could set that aside and it sure tased good - thanks Belle, Sherri and Chance.

Relive 'Green River Century + Extra 50 Miles'

While riding in general does not aggravate my right  foot this ride did aggravate it some just due to the effort and also I think my bike shoes did not help as they are being retired but I did not want to ride with new shoes on such a long ride.  Not sure when I will ride this long again due to work schedule and fall and winter approaching but will get in another one or two of them when I can.  I also want to work on some extended gravel rides.

Diet Notes:
See below for the ride nutrition on Saturday and my night before meal.  I would add that I ate later than normal on Friday, around 7PM, as I usually eat earlier, around 4PM, to allow for more digestion.  I also took in a few extra carbs on Friday lunch just to make sure I had my carbs topped off since I ran a good paced 10 miler Friday.  See below  for more on fueling for the ride

Night before ride meal:
  • 12oz Ribeye, Backed potato (w/Butter) and asparagus
Pre-Ride - Morning of Ride:
  • Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
  • 1 Small cup of Oatmeal with butter, heavy cream and blueberries
  • One 20oz bottle of water with 3 Scoops UCAN and 2 scoops SFuels Training Formula (1 Hour before ride)
Ride Fueling:
  • 5 – 24oz Bottles of water with package of SFuels Race formula
  • 3 – 24oz Bottles  of just water
  • 2 – Mauten Gel 100’s – 1 at 75 miles before long climb and one at125 miles
  • 1 – GU Roctane Gel at 90 miles
  • 1 – UCAN Coffee bar that I nibbled on for entire 150 miles
  • ½ - 20oz Bottle of 2 scoops of UCAN and 2 Scoops of SFuels Train formula – took after finishing 100 miles before going out for last 50 miles
Overview of Weeks Runs and Rides:
Weekly Totals:
  • Running Miles –  28..76 Miles
  • Riding Miles – 180.7 Miles
  • Total Time – 14:27 Hours
Month End Totals
  • Running Miles –  93.7 Miles
  • Riding Miles – 488.2 Miles
  • Total Time – 41:57 Hours
Conclusions and the Week Ahead:
If not for a sore foot this week would have been just as planned.  But being able to get in three good runs as well as a couple rides including one quote long one made for a better than average week.

Lessons learned from the ride.  Reapply chamois cream at least after 100 miles – had planned to on this ride as came back to the car after 100 and before going back out but then forgot and paid the price – an uncomfortable price.  If it is hot I may even change my shorts for Dirty Kanza.  I also need to figure out/refine hydration as felt thirsty but was also feeling  a little bloated and with my pee a little on the brighter yellow side maybe I was not absorbing all the water as I would like.  The nutrition for the ride seemed to work but may want something else other than, or along with, UCAN bar as they taste OK but not really fulfilling eating wise.  I will also make sure to have a UCAN/SFuels bottle on had for Dirty Kanza. To take at somewhere near half way.

Another observation is that when I compared this month to last I found that I ran and rode the same amount of time.  But in this same time I ran about 4.5 miles further but even more noticeable was that I rode about 30 miles farther.  So I went farther in the same time and thus ran and rode faster with what felt like the same effort to me.

As I head back out to CA this coming week may not ride as much with things to get done before leaving but that will be OK.  If my foot is feeling up to it I want to get in around 35-40 miles running and maybe 40 miles riding.  Once in CA I will have to set out a plan to get ready for the R2R2R which is only 45 day away as while wanting to be in the best shape I can be in I also want to make sure my foot is as healed as it can be.

As always if you have questions let me know in the comments below.


Last Week's Overview #11






Friday, August 30, 2019

Weekly RunDown #154

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”
Steve Prefontaine

Fast Women Newsletter Issue #34 for August 26, 2019

iRunFar.com This Week in Running: August 26, 2019

Here is a an Overview of Week #11 of my training for some up coming runs and races

Zach Bitter breaks the World Record for 100 miles and 12hrs

The race Zach set the record at is still going as it goes for up to 6 days and ending Saturday - 6 Days in the Dome

Other articles on Zach's record: Runner's World, SI, Washington Post,

UTMB is here and here are some runners to watch: Men's Preview and the Women's Preview  - you can also catch live updates with iRunFar.com's Live Coverage

Want to check out great live video coverage you can check out the UTMB site

With the rise of ultra running in China here is a look at some Chinese runners to watch at UTMB

With a number of races already run at UTMB there is already news to report - Hilary Allen who had a near-death fall at a skyrace a couple years ago in Norway got second in the UTMBs TDS race (145K)

Lilian Jornet and Maude Mathys win the Pikes Peak Marathon

Joe Gray and Kim Dobson win the Pikes Peak Ascent

David Roche and 5 speed workouts to get faster

Ruperto Romero won the AC100 at 55

From being paralyzed to finishing a 130K trail race

A talk with Michele Yates who for sure has had her share of ups and downs

Podcast with Dr. Mark Cucuzella and Brad Kearns on "The Biggest Mistake in Human History"

Want to combine Golf and Ultras  - how about Marathon Golfing

Usually post info on gear reviews by DCRainmaker, as below in the videos, but here is his post on a Few Epic Days in the French Alps

Tim Smith talks to Blake Wood


Masters News
Masters record holder Pete Magill's (58) training for 3 weeks

Do older runners have an edge in Ultras?

Speaking of older runners - I posted this above but deserves to be her as well - Ruperto Romero won the AC100 at 55

Records fall at the USATF 1 Mile Championships

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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019.  They have also added a 10K this year.  Still time to enter and here is a code so you can save $5 - GTRACES

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:


Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
UTMB, Chamonix, France - August, 30, 2019
Cabernet Canter 5K/10K, Lexington, KY - August 30, 2019
Alamo City Ultra, San Antonio, TX - August 31, 2109
Wildcat 100, Pensacola, FL - August 31, 2019
Run the Rut 50K, Big Sky, MT - September 1, 2019


Past Weekend Race Results
Hood to Coast Relay, Mt. Hood, OR - August 23-24, 2019
Cascade Crest 100, Easton, WA - August 24, 2019
Shawnee Hills 100, Ozark, Il - August 24, 2019
Castle Peak 100K, Truckee, CA - August 24, 2019
Ridgeway Challenge, Ivanhoe Beacon, UK - August 24, 2019
Pikes Peak Ascent and Marathon, Manitou Springs, CO - August 24 & 25, 2019


It's Time for X-Country


Matterhorn Ultraks Extreme Highlights - and they mean extreme!


Ginger Runner Live talks to World 100 Mile and 12HR Record Holder Zach Bitter


Mtn Outhouse News from August 24th, 2019


The Mocko Show - Squamish 50


16 New Things to Know on the new Fenix 6 Series watch - Here is the more in-depth review 


I share this because a number of you ride as well as run and also many know of the Leadville 100 Running race but this is the MTB Race


As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the new SFuels Life  and SFuels Race producs.  You can also download the updated Get Started guide at the site.