Saturday, December 30, 2017

Spirituality and Running

Some time ago I was reading AJ Wilkin’s article in iRunFar.com on Running and the Spiritual Trail.  He talks about running and spirituality and while we may have a different outlook on spirituality I do agree that running can indeed be spiritual.  Let me; for starters, be upfront as to my view of spirituality being decidedly influenced by God and His Word.  Now I know I tread on dangerous ground when I talk on spiritual matters and specifically God but it is who I am.  So, if this is a topic you want to avoid then simply skip to somewhere else on the blog but if you would like to see how I see a connection between spirituality and running read on.

Let me start by saying that many Christians in an effort to make a connection with sport often lean on the Apostle Paul and his numerous references to working the body, running the race and other such examples.  One needs to be careful however, to make sure to not force scriptural passages to support a spiritual point it was not intended to do.  Paul in his writings is not seeking to spiritualize sport but instead is using popular activities of the day, in this case sport, to make a spiritual point and accentuate a position he wants to emphasize.  Thus scripture itself does not specifically speak to the spirituality of running, or sport for that matter, but this does not negate that running can, and often is, indeed a spiritual activity.  Even I use a verse on my blog header (Is 40:31) that when speaking of running is not actually about running but about life.  That said, however, the verse can relate to running since as I will touch on later life and running often are very similar.  At the end of the day as believers we are to make sure that even running, yes running, glorifies God (1 Cor 10:31) and thus that also makes it a spiritual activity.

While I did not start running as a spiritual activity some 45+ years ago, I did it to get out of taking PE in high School, I can see it as one today when I look at it from the perspective I have gained in spending time with God in prayer and in His Word.   We as humans were created with a need for a connection to our creator and His creation and running provides an outlet for that connection for myself, and many others.  This connection is often most noticed when I, we, run in nature.  Even the most ardent unbeliever often feels this connection and while they may define it differently than myself  I see it as a natural outflow of God’s creative work.  There is a reason so many dealing with depression and other issues often find peace and solace when running in nature.

While running in nature may lead one to a more peaceful place I find that even when I am running in the city, or more populated and built up areas, I have had times where my run in some manner transcends the act of just running.  I often find running is a time to clear my mind of the activities of the day and focus on what really matters.  For some this focus may be on a variety of things from family to hobbies to other matters but for me it is often a time to reflect on what God is doing in my life and the simplicity of running lends itself to this time of reflection.  Sure some days I just go out and run and that is what is in my head but the longer I run in distance and the more time I have to myself the more my mind thinks of things I do not get to contemplate in the busy and hectic world I live in.

In this post I want to briefly touch on four areas, I am sure there are more, where running helps me make a spiritual connection to: God, life, others and lastly creation.  Let me also say that while I speak of running and spirituality the act of running is not to replace God’s ordained manner of connecting with him via prayer, worship and the corporate gathering of believers, among other avenues, but is for me an important aspect of life.

First, while one best connects with God via prayer and His word I have found that often when running, especially if in some wilderness area or quite place, it becomes a great time for prayer and reflection.   Running is one of the few sports that due to its lack of technical equipment, one can leave the watch at home if it is a distraction or at least turn off any alarms, allows ones mind to partake in connecting with God while participating in the activity of running.  When I run I can reflect on God and how He works in my life and the life of others in ways I was not able to do when I, for example, rode bikes simply because of the activity taking more of my attention.  Sure, when running trails one needs to pay attention but there is still time for reflection that cannot happen when say playing tennis, baseball, football or other team sports or other activities that take the utmost concentration.

Refection is one spiritual activity that many take part in, in some manner or other, as reflecting on ones life is important if just to get ones bearings.  Running has a way of stripping away the trappings the world often lays on us and allow us to think more clearly on life.  As humans we really do not have too much of an issue thinking about self as it just comes naturally.  However, for me when running and, again, when most often on long runs things just seem to be more clear.   There is also the aspect were running in so many ways reflects life with its ups and down and struggles and successes.  I have found that the farther you run the more you recognize the ups and downs as with life and this can work to build you up for the real ups and downs one can experience in life.  While this reflection on life can take place on any run I advise trying to get out on a trail or just a quiet country road some time and just think about life it can make a difference in how your day, week and even year can go.

While thinking about self can be a good thing we do need to be careful so as to not be too myopic but look around and realize we are created to relate with others, which creates a communal aspect to life.  The danger that can come from the solitude of running, if we are not careful, is that it can make us be too self focused.  While often a lot of ones time running is done alone, at least it is for me, and is a time to reflect on self if you are like me you enjoy those times when you can run with others.  I know that most talk that takes place during runs revolves around running and not spiritual things but who says it cannot.  I also think just as corporate worship builds community and closeness so does spending time running with others.  Just imagine how lives could be changed if as part of running in a community life ended up about more than just self but about others.  We can all benefit by helping to build up others and not just with regards to running but life in general.  Running with others clearly reveals to us that we are created to have a connection with others and that is an important aspect of not only running but also life as a whole.

The last area I will touch on is how running helps build a connection with creation, from my perspective - God’s creation.  If you have never spent time in the wide open spaces this may be foreign to you but if you have you will know what I mean when I say that being in the great outdoors is, well great.  For those that see God as the creator when you look over a landscape on a run it is hard to deny there is just a connection that takes place.  As I already mentioned even those that would not consider themselves spiritual very often recognize there is just something about being in the wilderness.  I think as the wilderness is invaded by the city and more people are influenced by the urbanization of the world around us that this affects, negatively, how we interact not only with creation but with people around us and yes even God Himself.  Seeing the immensity of creation puts us in our place in the world by minimizing us.  This then lets us see we are not all we tend to think we are and can work to build our care for others and the world around us.  Personally for me it is those that see God as the grand designer, the creator of all, that should be the most caring for creations as we are called to be stewards of God’s creation.

This was by far not an exhaustive look at spirituality and running and again not an attempt to say running in and of its self is spiritual.  It is just that running can be used to accentuate ones spirituality and to help see running as more than just an activity to be done with no other purpose than the activity itself.  For those that would consider themselves believers running is, as mentioned before, to be done for His glory and that in and of itself should change how we view it.  If you read this and disagree that is fine as pretty sure most people do not agree on all things but it is good to know how others view life around them and the activities they take part in.  We live in a world were it seems to disagree is frowned up on but while I would like all to agree with me I know it will not be so and thus work to make sure people know why I do what I do.

Friday, December 22, 2017

Weekly RunDown #68

Herny Rono
“Many runners worry about who is in the race, or they think about the time they must run to win. I only try to run as fast as I am capable - nothing less.”
Henry Rono

This will be the last post for the year as I am on vacation next week.  Weekly Rundown will start up again on January 5th, 2018.  Thanks to all of you who check out the blog and may you all have a Merry Christmas and a great New Year.

I am on a "short list" for top blog at RunUltra so if you can vote for this blog that would be much appreciated.  You can go here to vote by going to the "Vote Here" link and then voting for "Tony Konvalin."  There is a second vote I am part of but this just to get on the short list so if you could vote here it would be appreciated - under Publications & Online\Blog

I wrote a review this week of The Balanced Runner and the Online Camp I participated in.  Also, here is a look at why tight hip flexors are bad for runners

Just started reading Steve Magness and Brad Stulberg's book Peak Performance and while I have not even really got to the part to do directly with athletics it, so far, has been a great book.  As, it looks at how many of those who are successful get to be so and while hard work is involved it is not as most see hoard work in this multi-tasking full steam ahead world we live in.  By the way the link is an Amazon affiliate link.

Trail Runner looks at Ten great Running Stores.  Do you have one you frequent, if so leave a comment.  Many times great stores get looked over due to their location and size but often there lots of great stores out there that diligently service their community but are too small to get noticed nationally  One of those is Running Soles in Elizabethtown, KY with it's owner and Ultra Runner Will Rivera.  Also, while I have not shopped here as much if you are in the Nashville area check out Nashville Running Company.

iRunFar.com's This Week in Running December 18, 2017

Check out UltrarunnerPodcast.com's Year End Review and 2018 Predictions, podcast is at the bottom of the page.

Interview at Training for Ultra with Camille Herron, the Puzey brothers and Meredith of Running with Cadence

Athletics Weekly does a Round up of the week

Phil Maffetone looks at physical therapy

Always good to find when someone gets to interview Tony Krupicka

Yuki Kawauchi runs his 75th sub 2:20 to tie the record and goes to beak the record on January 1st.  I also, read elsewhere this was his 5th sub 2:11for the year with the US in total only having 2 and both belong to Galen Rupp.  Also on the Yuki front is that he will run Boston in 2018
from @steeltownrunner on Twitter
















Regarding Boston 2018 it will be Molly Huddle's debut there - should make for a great race

LetsRun.com's Best races of 2017 and also here are their choices for best articles for the year

Looks like Birmingham will be host city for the 2022 Commonwealth Games

Not running news but still news of worth, since it relates in some ways to many of the issues faced in running, as Chris Froome fails doping test.  What makes for a good topic of conversation is to ask when does the need for drugs to compete due to a "health concern" lead to the fact one just cannot compete if you need to use illegal drugs or amounts of a drug.  Seems everyone has an ailment that leads them to need some drug or another

A look at 8 Trends, Events and Phenomena in 2018 & most popular stories for 2017

Trail Runner Magazines most watched videos of 2017 along with top trail running achievements of 2017

A look at making the most of the treadmill

33Shake looks at the difference between Hunger and Thirst - it seems many do get them confused

If you want to sign up for a good first time 100 miler, Steve Durbin puts on great races, and also a Western States Qualifier for 2020 then the Tunnel Hill 100 is for you.  This will be my first 100 so time to get ready, only 10 months to go:) By the way they also have a 50 miler.

The Moab Trail Marathon seems like it would be a good one

I still need to listen to this one but Ian Corless' talk with Kilian Jornet should be a good one

Ultra-Trail World Tour final rankings

HeartlandRunning podcast has another good interview, this time with Jordan Hasay in Episode #53


Masters Running News
How will you be running when you are in your 80's

Had a post on Gary Patton last week and here is an interview with him

The 18th annual World Masters Mountain Running Championships for athletes ages 35 to 79, will be held in Zelezniki , Slovenia on Saturday, June 2, 2018

Races this Coming Week
Not much going on this coming week with the holidays but here is a race in a week:
Across the Years, Glendale, AZ - December 28 - January 3, 2018


Past Weekend Race Results
Otter Creek Trail Races, Brandenburg, KY - December 16, 2017
Jacksonville Marathon, Jacksonville, FL - December 16, 2017
Houston Running Festival, Houston, TX - December 16-17, 2017
6 Inch Trail Marathon, North Dandalup, Australia - December 17, 2017

A look at Henry Rono


Just watched the new Boston Documentary and it is very good  - watch it streaming or buy it - available in a number of locations including iTunes


Trailer for new film from Billy Yang due out January 2018 - The Why | Running 100 Miles


Ultra-Trail World Tour Episode 7


Speaking of the Ultra-Trail World Tour here is the 2018 Trailer

Aravaipa Pass Mountain Trail Run 2017


Trail Running in Bavaria


Trail Running in Portland Oregon


2017 Senior Men's European Cross-Country Championships


2017 Senior Women's European Cross-Country Championships


Three Falls Trail


The Latest Mountain Outhouse



Monday, December 18, 2017

A Review of The Balanced Runner and the Online Camp


I recently took The Balanced Runner Online Camp and want to share about the camp and about The Balanced Runner itself.  Also, I need to make sure it is known that I paid for the camp myself and took it not simply to write a review but to learn what I could so as to be a better runner.
Jae Gruenke

After having run for 45+ years you may wonder why I need to still be looking into form, after all that time have I not figured it out.  Truth is I think we all have things to learn and when you factor in aging I have found learning new things becomes even more important as age begins to create barriers that need to be overcome in ways you may not be prepared for. In wanting to learn more I looked at any number of videos and programs that are out there but found while many had very important aspects and even appealed to my “just tell me what to do” mindset the issue was my mind just could not wrap itself around all that was to be done.  In trying various aspects of what was out there it began, IMO, to lead to problems.  For example, in trying to get to the “magical” 180 cadence I was able to get close to it but in doing so had a tendency to stiffen up my feet while being so focused on the cadence and getting my feet up in time.  On top of this add in trying to rotate my pelvis, lean just right and any number of other “helpful” things I not only felt off with how I ran, no matter how “correct” it may have been, but I am somewhat confident this may have contributed to some of my Achilles/Heel issues I dealing with.  The changes may not have been the direct cause but with all the changes and trying to force what was “correct” I was not running as fluid, or natural, as I needed to be and so at best all the changes were contributors.

In my research, and just looking for all things running for the blog, I came across The Balanced Runner.  My initial look and seeing it was based on something called The Feldenkrais Method, more on this in a moment, led me to just keep moving past it.  However I went back a few times to look more into it and the more I read and investigated Feldenkrais the more it seemed a natural, and as the name states, balanced way to look at running.  After all we are not simply made up of legs, glutes, pelvis, core, arms and more but are a body that while containing the aforementioned has to have them all working in concert for things to be “balanced.”  So many systems look at these various parts in trying to help us learn to get them to work together but in doing so often things get complicated.

To learn more about the actual principles of the Balanced Runner I signed up for the 6 week online class not really knowing what was ahead but as the class came with a money back guarantee, within 90 days of purchase, what harm was there in trying as this gives you time to process what you learn after the camp.  The rest of this post will deal with The Balanced Runner and the class itself.  In sharing my take away from the lessons I want you to know that what you may initially hear as being negative is really not that at all as you will see once I explain things.  I share this just to make sure your take away from this is what I intended

So, what is The Balanced Runner and what is different about it from other running form programs?  To begin with The Balanced Runner, founded by Jae Gruenke, looks at running from the perspective of the Feldenkrais Method of somatic education rather than simply looking at biomechanics, often as disjointed systems, and looking to correct them.  This is not to say all programs look at running more as a conglomeration of individual aspects but this is often how I see them come across.  The Feldenkrais Method looks at movement from a neuromuscular perspective to connect movement with your mind so that it is not simply about “doing” a particular movement but goes much further into what I would term as a holistic look at movement.  In truth when I first looked at this it just seemed as some sort of weird fringe idea since who has ever heard of Feldenkrais, let alone his method.  However, the more I looked into it the more sense it made and when linked to what I read at The Balanced Runner site it seemed like a very viable and sensible avenue to deal with running and form.  For more info on the Feldenkrais Method and The Balanced Runner you can look here:

I went into the Online Class not really knowing what to expect except that it would be different.  The
6 classes over 7 weeks, as you have one week off to catch up if you need to, cover a range of lessons all of which are grounded in the Feldenkrais Method and principles but directed at running and movements that will enhance it.  Each lesson has a webinar that deals with some aspect of the body and movement then there are a number of “Lessons.”  These lessons start with what is called an “initial scan” where you go out for a short run and take notice of certain aspects described in the class audio.  This is followed by the class where a variety of moves are done slowly and with no effort where you will be working to get your brain to connect with the movement in a way you may not have before thought of.  Lastly you do a final scan where you go back out for a 4-5 minute run again noticing certain aspects and if there are any differences that you may notice.  Also, in the weeks lessons are “Refreshers” which are shorter lessons that cover what was gone over in the main lesson but in less amount of time to remind your brain and body what you have learned.  The other part of the weekly lessons is the live Q&A session.  These are great places to interact with Jae and others in the class with regards to the lessons and questions that arise.  Since not everyone may be able to make the weekend calls you can send in questions and then watch the call later.  I would encourage you to at least attend a call or two live is you can as it is fun to chat with others in the class and with Jae.

Here is a look at the lessons as laid out on the website:
Week 1: learn the core action and how it helps your legs work better and reduces stress. This lesson usually is enough all by itself to relieve runners’ knee, or patellofemoral syndrome.

Week 2: learn how to use gravity to make your running easier rather than uncomfortable and damaging by harnessing the energy of ground reaction force. You’ll discover how to take the stress off your feet, calves, and knees by using the little-known relationship between your head and your glutes so the right muscles work when you run. This helps people with plantar fasciitis, achilles tendon problems, hamstring problems, and back problems.

Week 3: Learn to use the connection between your arms and your hips to more easily control your speed, reduce your impact, get rid of shoulder tension, and further improve your legs and back.

Week 4: Learn how to use your obliques and gluteus medius together with your shoulders and head to relieve IT band stress and resolve any lingering difficulties with your footstrike. This lesson usually puts an end to the stresses that cause IT band syndrome.

Week 5: This week brings the preceding four together and gives you a really practical way to set yourself up for a good run every time you go out.

Week 6: This week we take all the improvements you’ve made to the next level by working on something runners generally fail to prioritize: the arm swing, upper spine, and head. In all my professional experience, I’ve learned that the biggest improvements in how a runner feels and performs come from the improvements they make in their technique high up in their bodies – counterintuitive but true!

Now to the lessons as a whole and why I stated up front that some comments may sound negative at first blush but are not.  To me I found the lessons to be difficult, but let me explain.  It is not that was asked to be done in the way of movement was difficult.  You are actually told to move only as much as is easy and takes no effort.  It is that I was asked to “feel,” this feel is not with your hands but by perceiving the movement, a particular aspect of the movement that was hard for me to do and the most frustrating.  Heck, I was asked to feel something to do with my pelvis and to be truthful I had to simply say to myself  “feel my pelvis, I know I have one but feel it?”  I did get the idea of the movements and basically how they would relate to running but as I am a sort of a “just tell me what to do and lay it out for me” kind of guy and that is not what is intended in the classes I struggled some to get the connection. This did get better over the course of the class and, again, since the class lessons are available later and you can even take the class again for free I will be taking full advantage of this.

The frustration I felt was not because of the class but because of how my mind tends to work.  If you are like me do not let this aspect of the course dissuade you as I do believe that it is this aspect of “feeling” what you are doing that make your running better.  There are great benefits of feeling how you run over just going through some motions.  Keep in mind this feeling over time will become more automatic so that your running is taken care of largely by your mind rather than seeking to make a whole lot of conscious movement simultaneously, which is to say the least difficult.

With regards to this idea of movement and how it all works together with the brain the good news is the body is designed, from my worldview by God, for them to work together.  It is, however, not enough to consciously work to do so but we need to have the body and brain work together in a way that does not require constant conscious inputs by us.  What we need to realize is that in a world where “multi-tasking” is so lauded the truth no one actually multi-tasks.  Yes, we may have multiple tasks on our plate but in reality we can only do one thing at a time, as that is just how it works.  If you apply this to running and trying to get various parts of our bodies to do certain things we really cannot do so effectively if we have to think about all the various, even if correct, movements.  What happens, if you are like me, is you end up getting lost or over focusing on one aspect to the detriment of the overall effect you may desire.  The good news, and how I see the Balanced Runner lessons working, is that if we can work to get our body and brain to make the needed connections so we do not need to “think” them through then ones body can begin to move holistically.  As an example of the brain just simply doing the work consider that the body was designed such that you do not have to think about things like pumping blood, breathing and many other functions that all happen simultaneously – true multitasking -  to get them to take place.  If you had to think about breathing, pumping blood and other actions for them to take place all at once - well you would be dead because you cannot do this yourself but the body can. To me this is the direction one heads with the lessons in the Online Class in that by doing them slowly and repetitively the body and brain make a connection as to how things are to feel so they all work together and this over time just become natural.  When you are done you may be at the same place as other programs may seek to take you but instead of having to always “think” about things the body will basically take over.  OK, I know that was a long explanation but to me it is important.  Yes, there are form principles you will learn, some that may even contradict others you have heard elsewhere, but understanding how the movement and brain all interact is for me a great thing.

A couple things I immediately took from the class, but will not spend a lot of time on, were arm carriage and foot movement.  As far as the arms the movement looked for is more bent and close to the body than many might put forth.  That said just watch most of the lead Kenyans and you will see see this arm movement.  Also, part of this was the idea of where you hand ends on the follow through is very much related where your foot lands.  So keeping your arms and hand closer helps to minimize over striding.  As far as foot movement this is an interesting one to me since for a while I have noticed when I start to feel my heel rubbing in my shoes if I worked to let my foot more plantar flex on the push off the rubbing dissipated.  However with all my focus on a 180 cadence my feet often were very stiff just trying to get them up quickly and thus very little plantar flexion.  Well in one of the lessons this principle along, with correct dorsiflexion. on the foot coming through is taught. In working to let these two aspects, arms and feet, be part of my running form while my cadence is less I do feel more relaxed and while I still need to get this to be more automatic my follow through for sure is more fluid and my feet are more relaxed.  I have more to work on and for sure need to work more to not make this being about “thinking” about how I move my arms and feet but about allowing my body to “feel” things moving as they should.  But I wanted to share that even with my troubles with the lessons I still had an immediate take away after 6 weeks that has helped.

That was a fairly quick look at the classes and my take-away as I could go over each lesson but the depending on where you are how you process things you may have a different initial take away.  What I can say is that while I am going to go over them again and have actually enrolled in what is called the Master Class with the few immediate take ways I do feel a difference running.  The main take ways for me initially were arm carriage and some aspects of leg movement.  While I still have to think about these aspects they are slowly becoming more normal and when they fit together my running does feel more fluid.

I leave you here with the encouragement to give the class a try.  While it is not cheap it is also not expensive when you look at what you can pay for shoes and doctor visits.  Also, again, with the 90 day guarantee what do you have to loose by not giving it a try.  If you already have worked with a different program and things work well for you that is great and the class may or may not benefit you, I think it would, but I know that is not where everyone is.

One last thing, take some time and look over The Balance Runner site and blog as there is a lot of info available.  Also, if you want to hear some examples of lessons on the home page you can get info on Core Stability, Foot Strike and also get a checklist on being a balanced runner.

Hope this was beneficial.

Friday, December 15, 2017

Weekly RunDown #67

Jack Lovelock (NZ) - Berlin Olympics (1936)
"Big occasions, and races which have been eagerly anticipated almost to the point of dread, are where great deeds can be accomplished."
Jack Lovelock

I am on a "short list" for top blog so if you can vote for this blog that would be much appreciated.  The blog voting is at RunUltra and you go here to vote by going to the "Vote Here" link and then voting for "Tony Konvalin."  There is a second vote I am part of but this just to get on the short list so if you could vote here it would be appreciated - under Publications & Online\Blog

Trails.com's Top 5 Famous Trails in the US and here are their picks for the Top 100 Trails in North America  

Entry for the 2018 Tunnel Hill 50\100 is scheduled to open tomorrow (Dec 16, 2017).  Probably will fill earlier than normal after all the press with Camille's record this year.  The plan is for this to be my first 100 miler.

Speaking of Camille and Tunnel Hill - here is an interview on Heartland Running with her and race director Steve Durbin. 

The annual movie running form analysis at The Balanced Runner - this year it is from Rocky I & II

Race report on the Nov 11th, 2017 Colossal-Vail 50miler: My First 50 Mile

Ginger Runner Live interview of Camille Herron

iRunFar.com's This Week in Running December 11, 2017

Shalane Flanagan has decided to run Boston 2018 and will face a tough US field containing Jordan Hasay, Desiree Linden, and Molly Huddle.  See below in video section for the video announcement on the US entrants, or here, as well as Letsrun.com's look at the race

Great story of how changing your diet does make a difference: From 400 LBS and T2 Diabetes to 100 Mile Runner and Healed

Have you run any of these - Top 10 Strava Segments

Great runs in the Honolulu Marathon by Lawrence Cherono and Brigid Kosgei

Legendary H.S. cross country coach Joe Newton passes away at 88.  Joe Newton is the focus of the documentary The Long Green Line.  There are links to a number of articles on Mr. Newton here

Britain has a great run at the European Cross Country Championships

This looks like a great idea, no doctors in my area yet.  Here is a podcast Tina Muir did with Dr. Mark Cucuzzella & Dr. Josh Emdur on SteadyMD

Interview with Ryan Hall on trail running

Dr. Maffetone and Endurance Planet host Tawnee Prazak talk about the eight steps to mastering MAF and other topics in this podcast

Didn't get into Western States or Hardrock - well here are some others to consider

A look at Sandra Villines' run across America

While not directly related to running is is just another example of how everyone has an excuse as Froome fails a drug test during the 2017 Vuelta.  The question to ask and the one Alberto Salazar and his group need to ask - if you cannot compete without using a banned drug, no matter your condition, should you be able compete.

Dr. Francesca Conte, a fellow SFuels Ambassador talks bout how to talks about how she keeps her low-carb high-fat SFuels bars softer while training through Winter

A look at how world leaders would stack up in a 5K - not looking good for the US:)

Some gift ideas from Steve Speirs of Run Bulldog Run

Toni Reavis looks at how the race directors of the Honolulu Marathon have have worked to get the runners it has gotten without spending the millions other has spent


Masters Running News
Article on Charles Eugster who was still at it at 97, see video below, and just passed away

Gary Patton at 71 ran a 5:29.88 indoor mile

Sabra Harvey, USATF Masters Athlete of the Year, at 68 ran two 5Ks under 20 minutes this year


Races this Coming Week
Otter Creek Trail Races, Brandenburg, KY - December 16, 2017
Jacksonville Marathon, Jacksonville, FL - December 16, 2017
Houston Running Festival, Houston, TX - December 16-17, 2017
6 Inch Trail Marathon, North Dandalup, Australia - December 17, 2017


Past Weekend Race Results
Desert Solstice Invitational - 24hr/100 Mile, Phoenix, AZ - December 9, 2017
USATF National Club X-Country Championships, Lexington, KY - December, 9, 2017
Rocket City Marathon, Huntsville, AL - December 9, 2017
Tucson Marathon, Tucson, AZ - December 9, 2017
Big Foot 50K, Salt Fork State Park, OH - December 9, 2017
Bell Ringer 50K, Burns, TN - December 9, 2017
Brazos Bend 100, Needville, TX - December 9-10, 2017
The Daytona 100, Jacksonville, FL - December 9-10, 2017
Honolulu Marathon, Honolulu, HI - December 10, 2017

Jack Lovelock at the 1936 Olympics


Charles Eugster - World's Fastest 97 Year Old


2018 Boston Marathon


Announcement of US Entrants for 2018 Boston Marathon


A Day with Fell Runner Ricky Lightfoot


8 Tips for running a 100 miler form Anton Krupicka


Grand to Grand Ultra 7 Day, 6 Stage Race- September 23-29, 2018


Aravaipa Runnings McDowell Mountain Frenzy 50Mile


This Weeks Mountain Outhouse



Friday, December 8, 2017

Weekly RunDown #66

Bill Rodgers
“To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.”
Bill Rodgers

I am on a list for top blog so if you can vote for this blog that would be much appreciated.  The blog voting is at RunUltra and you go here to vote by going to the "Vote Here" link and then voting for "Tony Konvalin."  There is a second possible blog vote I may be in but will not know till next week.

While I find running news in various places, such as on long list of websites I check, I do need to give a shout out to a few places that I either get news from or often have the same news as: iRunFar.com, Ultrarunnerpodcast.com Daily News, LetsRun.com & RunnersTribe.com.  Of course as I mentioned there are others but these are good sources of more than I share so are good ones to get on their email lists.

Thanks to Ultrarunnerpodcast.com for uncovering this one - The Trail Running Film archive.  Lots and lots of links to trail films, you could spend quite a bit of time here.

With the Honolulu Marathon this weekend it will be interesting to see what the winning time is as Dennis Kimetto the world record holder at 2:02:57 is entered.  The current course record, set in 2016, is 2:09:38 by Lawrence Cherono who is also entered in the race this year.

iRunFar.com's This Week in Running December 4, 2017

Dakota Jones looks at running a Vertical K

100 miles is tough, how about 100 miles on a treadmill

Wish they could figure out how to get Nike and Footlocker together so the best HS runners could face each other but that said Katelyn Tuohy of North Rockland High School in New York sure looks like she could be the best on the girls side.  As far as the Footlocker meet it is this week and here is the girl's preview and the boy's preview

Want a fast 5K how about some Canicross - see video below of Canicross from France

Ultrarunning Magazine does a recap of The Running Event, an annual industry trade show

Back when I started running in the 70's the Fukuoka Marathon in Japan was a major marathon on the calendar.  Great to see such a fast time this year with Norway's Sondre Moen running 2:05:48 and becoming the first non-African born runner on a record-eligible course to run under 2:06

Well I have gone and done it in purchasing a treadmill.  Many dread, thus the term dreadmill, them but if you live in places with weather or just have a busy schedule they can be invaluable.  Here are some good ideas to remove some of the dread:  3 Sessions to Keep You Fresh.  From the minimal treadmill running, but lots of time on a bike trainer, I have done the key to working out on equipment such as treadmills is to break down the workout into smaller units, just as is often done in long races.

If you did not get a spot in the Hardrock lottery here is a race that Jamil Coury suggested on Twitter: Ronda Del Cims (part of the Andorra Ultra-Trail)

Great running at the California International Marathon this past Sunday

Trail Runner magazine looks at 9 new trail shoes

Trail and Ultra Running also looks at a number of trail shoes

You may or may not know who Chris Solinsky is but he had quite the summer in 2010

The Desert Solstice 24HR/100 Mile Invitational this weekend should be good with Camille Herron and Zack Bitter there, among others - here are the entrants

With regards to The Desert Solstice race here is the Altra press release with regards to Zack Bitter going for the World Record for 100 Miles on the Track

Speaking of Zack Bitter he now has a YouTube Channel which based on what he has shared on his blog should have lots of good info.

LetsRun.com's interview with Tim Ritchie the winner of the CIM marathon and only other American under 2:12 this year, along with Galen Rupp.  Also, here are their 5 thoughts on the race.

Steve Speirs' recap of his 2017 Cayman Island Marathon run, and win

Registration is open for the Tarawera Ultramarathon 100 in New Zealand

Running in Switzerland mixed with trying some ale - Trails & Ales

I have mentioned The Balanced Runner a few times and will be soon posting a review of the Online Class I took so here is Jae Gruenke of The Balanced Runner on Endurance Planet


Races this Coming Week
Desert Solstice Invitational - 24hr/100 Mile, Phoenix, AZ - December 9, 2017
USATF National Club X-Country Championships, Lexington, KY - December, 9, 2017
Rocket City Marathon, Huntsville, AL - December 9, 2017
Tucson Marathon, Tucson, AZ - December 9, 2017
Big Foot 50K, Salt Fork State Park, OH - December 9, 2017
Bell Ringer 50K, Burns, TN - December 9, 2017
Brazos Bend 100, Needville, TX - December 9-10, 2017
The Daytona 100, Jacksonville, FL - December 9-10, 2017
Honolulu Marathon, Honolulu, HI - December 10, 2017


Past Weekend Race Results
Marathon Des Sables Peru, Peru - November 28 - December 4, 2017
Ultra Trail Cape Town 100k, Cape Town, SA - December 2, 2017
Hillside Hustle-5K, 10K & 1/2 Marathon, Clermont, KY - December 2, 2017
Xterra Trail Running World Championships, Hawaii - December3, 2017
High Desert 50K & 30K, Ridgecrest, CA - December 3, 2017
California International Marathon (USATF 2017 Marathon Champs), Sacramento, CA - December 3, 2017
Rock 'n' Roll San Antonio Marathon, San Antonio, TX - December 3, 2017


Registration opens for UTMB 2018 December 14, 2017  - January 3rd, 2018 - Are You Ready


Nike Girl's 2017 X-Country Nationals


Nike Boys 2017 X-Country Nationals


This weeks edition of Mountain Outhouse


Some Canicross from France


2017 Salomon Cappadocia Ultra-Trail


Short video on Neely Gracey


Trails in Motion 6 - 2018 Film Festival Trailer


Intro Video from Zack Bitter's YouTube Channel






Friday, December 1, 2017

Weekly RunDown #65

Bill Bowerman
"Everything you need is already inside." 
Bill Bowerman

I want to thank everyone who reads this blog as last week was the most read post to date.

Not sure the last time you checked out the Podcast Post but there have been some added since I first posted it - Podcasts and More Podcasts

Just added this one to the Podcast list: Heartland running talks to Ellie Greenwood

This is an affiliate link but I did want to make sure you knew that Xero Shoes' Black Friday sale runs through December 4th, with up to 70% off. If you are interested in their shoes and sandals now is a good time to try them out.

Kaci Lickteig talks about her injury - A Test of Will Power.  While my current injury is not as bad as her pelvic stress fracture but having had a stress fracture in my ankle many, many yeas ago I know how she feels and I can truly sympathize.

You have heard of "Couch to 5K" or even "Couch to Marathon" but how about a Couch to 100K in a year

iRunFar.com's This Week in Running November 27, 2017

Balanced Runner interview of ultramarathoner William Sichel

The Training for Ultra Podcast with Zack Bitter, Camille Herron, Paddy O'Leary, Eric Senseman, Yiou Wang and more.  As it was mentioned in talking to Zack Bitter the Desert Solstice 24 Hr race is coming up December 9-10

I only got to race X-Country in England once back in the late 70's but it was fun and great to see it taken seriously.  Hard to find a X-Country race in the US if you are not in High School or College.  Here is a take on a race he ran recently: Mud, Mud, Glorious Mud

This is one place I want to get to one day - Running in the Lake District

While we are on Fell running, lots of it in the Lake District, here is Ben Mousey's A Rough Guide to Fell Running

Some good runs at the Manchester Road Race as Paul Chelimo wins and Buze Diriba just gets Molly Huddle at the finish

Some good tips for your next long race: 4 Simple and Smart Long-Distance Tips

Want to be part of the USA Team at the 2018 IAU Trail World Championships, here are the standards

A pretty simple way to classify food: Unprocessed/Minimally Processed & Processed/Ultra-Processed

Speaking of food here is an article on 5 recovery drinks for runners.  Sadly, as do many place, it lists chocolate milk as one source and references a study form Indiana University by Joel Stager.  Well here is a view that says the opposite - Got Chocolate Milk? Why you don't need it for recovery.

John Vonhof writes in part 5 of his series on blisters: Finding the Right Combination.  Make sure to check out the first 4 parts linked to at the start of part 5

Part one of a two part series on the training of Steve Scott who had 136 Sub - 4 Minute Miles.

If you have $3600 to spare, not including air fare, this would be fun - Tour Mont-Blanc Run

How about running the record mile of 4:17.9 in Antartica

Always nice to read of others getting into running and even doing their first Ultra and here is one of those stories: Learning to Run Without Fear Part 1 & Part 2

USATF’s Mountain, Ultra & Trail Running Council announces 2017 runners of the year

Kipchoge Vs. Farah at the 2018 London Marathon - Not sure it will be much of a fight as Farah still has a ways to go and I am sure there will be other contenders by the time of the race but makes for good press.


Masters Running News
97 year old Bob McAdam sets world record for 5k at 48:33

I wanted to mention this again as I did a few weeks ago.  Check out the video trailer below on Bob Hayes who is still running at 90 and you can buy it here.  I own this video and it is a great one.  For years people were told to "Be Like Mike" well maybe it should be "Be Like Bob"


Races this Coming Week
Marathon Des Sables Peru, Peru - November 28 - December 4, 2017
Ultra Trail Cape Town 100k, Cape Town, SA - December 2, 2017
Hillside Hustle-5K, 10K & 1/2 Marathon, Clermont, KY - December 2, 2017
High Desert 50K & 30K, Ridgecrest, CA - December 3, 2017
California International Marathon (USATF 2017 Marathon Champs), Sacramento, CA - December 3, 2017
Rock 'n' Roll San Antonio Marathon, San Antonio, TX - December 3, 2017


Past Weekend Race Results
Manchester Road Race, Manchester, UK - November 23, 2017
Quad Dipsea, Mill Valley, CA - November 25, 2017
St. Sebastian 100, Sebastian, FL  -  November 25, 2017
Wendover Woods 50,  Wendover, UK - November 25, 2017
Alpine Challenge, Victoria , Australia - November 25, 2017


What will you be doing when you are 90 - Buy Video Here - as I stated above I have this video and it is a good one


Kilian in the Northern Lights


Ultra Trail Cape Town is this week and here is a video of it from 2015


Mt Snowden Ultra registration opens Wednesday for the Sept 22, 2018 race


This looks pretty good - Golden Trail Series


Nice video from Sword on Jordan Hasay


Salomon Glen Coe Skyline 2017 - Sky Extreme final


Trail Running in the Swiss Mountains


Tahoe 200 Endurance Run


Antartic Ice Marathon


Rosie Gagnon talks about here move to LCHF and going from running 8 miles to Ultras









Friday, November 24, 2017

Weekly RunDown #64

Jack Daniels
"Shoes weigh too much when you get older." 
Jack Daniels

Above quote is from an article in Running Times from May 2008 regarding running barefoot on an indoor track at NAU

First off this is an affiliate link but I did want to make sure you knew that Xero Shoes is having their Black Friday sale, which runs through December 4th, with up to 70% off. If you are interested in their shoes and sandals now is a good time to try them out.

iRunFar.com's This Week in Running: November 20, 2017

LetsRun.com's The Week That Was in Running - Nov 22, 2017

Primal Endurance Podcast #124 with Phil Maffetone: Overfat and Fat-Adapted Eating

Recap of the 2017 North Face Endurance Challenge 50 Miler

3 Take Aways from an interview with Courtney Dauwalter

Nice interview with Timothy Olson

The Red Bull Steeplechase knockout race looks interesting - this is from the 2017 version

Now this is indeed a Grand Slam goal for a summer - The Last Great Race

Just found Ben Mounsey's blog and this article on knowing you are a Fell Runner

Dylan Bowman on his UTMB run

A look at the NCAA X-Country Championships

If you want to watch the races you can do so here for Div I, II and III

Article on this weeks Alpine Challenge in Australia

Nice interview on form The Natural Running Center on one persons transformation

John Kelly not only won The Barkley, finished a Great Ironman in Kona but is also a Long Course National Champion 

Another article on Camille Herron's record run at Tunnel Hill

A look at weekly milage

A look at Kilian's acclimatization for Everest and his and Emelie's site with regards to preparing to climb to 8000m

Is "Hard Work" the answer, maybe for some but it may be an issue for others

The Balanced Runner running form analysis from the NYC Marathon

Some items to have with you when trail running by Gary Robbins

Trail and Ultra Running looks at 3 Essential Ingredients to Running Really Far

Also, from Trail and Ultra Running is a review of some Hydration options

The Western States 100 lottery is Dec 2, 2017 - here's hoping those who have been waiting for a few years get in.  Personally I would like to see this race have a qualifying system like Boston so the best of the best in all age groups can get in.

Runner's Tribe looks at 5 Great Olympic Marathon Moments


Masters Running News
Sabra Harvey named 2017 Masters Athlete of the year


Races this Coming Week
Manchester Road Race, Manchester, UK - November 23, 2017
Quad Dipsea, Mill Valley, CA - November 25, 2017
St. Sebastian 100, Sebastian, FL  -  November 25, 2017
Wendover Woods 50,  Wendover, UK - November 25, 2017
Alpine Challenge, Victoria , Australia - November 25, 2017


Past Weekend Race Results
JFK 50 Miler,  Boosboro, Maryland  - November 18, 2017
The North Face Endurance Challenge 50, San Fransisco, CA - November 18, 2017
NCAA X-Country National Championships, Louisville, KY - November 18, 2017
Catalina Eco Marathon, Catalina Island, CA - November 18, 2017
Salomon SkyRun 100k,  Lady Grey, SA - November 18, 2017
The Harpeth Hills Flying Monkey Marathon, Nashville, TN - November 19, 2017
Verona Marathon, Verona, IT - November 19, 2017


1972 Olympic 10,000M - 1st part of Viren's Double


1972 Olympic 5,000M - 2nd Part of His Double


This weeks MTN Outhouse News


Łemkowyna Ultra-Trail® - the official film 2017

Red Bull Steeple Chase from 2014


Running the Kalalau Trail


Testing Ourselves by Kilian and Emelie


Ultra Trail World Tour - Episode 6 - Western States 100 and Eiger Ultra Trail


Joseph Cheptegei runs the 2nd best time ever at 15K







Friday, November 17, 2017

Weekly RunDown #63

Frank Shorter
"In other words we have marketed our way into this health crisis."
Frank Shorter

Good info from SFuels Spike Free bars on Ultra Recovery.  If you have not tired them you can click the link int he side bar at the top and get a free sample pack, including shipping, if you are in the US.

Nice interview done by a local runner, Chad Cloutier, here in KY of another local runner, Mary Rose Stewart, about how she started running

Where does your state fit on this list of the Thinnest and Fattest states

Anton (Tony) Krupicka writes on his current injury and having an achilles issue myself I feel for him

Camille Herron on her 100 Mile World Record , 7:38/Mile pace, at Tunnel Hill.  More on Camille in a Runner's World article.

If you are in Louisville, KY this Saturday check out the NCAA X-Country National Championships.  Here is the men's individual preview and the women's individual preview

iRunFar.com's This Week in Running: November 13, 2017

Laura Muir wins the Scottish X-Country Championships after working a night shift at end of 70 hour work week

Check out Ian Corless' blog for posts on the 6 Stage Everest Trail Race

Dewi Griffiths is a 2:09:49 marathoner and sheep farmer

Need a pace calculator you can find a number of them here, this is the one I have used a fair amount: Cool Running

Kaci Lickteig, the Pixie Ninja, blogs on her injury as she begins an extended rest due to it

Nice interview with Rachel Bell Kelly on DizRuns.com

One More Hour: Guillaume Calmettes’ 245.832 Miles at Big Dog Backyard Ultra

Boston The Documentary, see trailer below, will be released digitally Dec 5 and On Demand Dec 19

Good post from Jae Gruenke of The Balanced Runner on form analysis.

Phil Maffetone on The High-Performance Heart

Some thoughts on why riding can feel harder than running at the same heart rate 

Cat Bradley, winner of the 2017 Western States 100, sets the women's FTK at the Grand Canyon for the RTRTR

Some thoughts on fat from 33Shake

10 Years later, a look at back at Ryan Shay who passed away at the US Olympic Trials Marathon in New York City

Tina Muir talks to Phil Maffetone on: What is Your Fatigue Early in Races Really Showing You?


Masters Running News
Some tips for Masters runners


Races this Coming Week
JFK 50 Miler,  Boosboro, Maryland  - November 18, 2017
The North Face Endurance Challenge 50, San Fransisco, CA - November 18, 2017
NCAA X-Country National Championships, Louisville, KY - November 18, 2017
Catalina Eco Marathon, Catalina Island, CA - November 18, 2017
Salomon SkyRun 100k,  Lady Grey, SA - November 18, 2017
The Harpeth Hills Flying Monkey Marathon, Nashville, TN - November 19, 2017
Verona Marathon, Verona, IT - November 19, 2017


Past Weekend Race Results
Colossal Vail 50/50, Vail, AZ - November 11, 2017
Chino Hills 50K & 30K, Chino Hills State Park, CA - November, 11, 2017
Run Amok 50K & 50 Miler, Harrison Bay State Park, TN - November 11, 2017
Georgia Sky to Summit 50K, Sky Valley, GA - November 11, 2017
Nashville Marathon & 1/2 Marathon, Nashville, TN - November 11, 2017
Tunnel Hill 100/50 Milers, Vienna, Il - November 11-12, 2017


1976 Olympic Marathon


A reminder of Zack Miller's finish at last years North Face Endurance Challenge in San Fransico


More from last years North Face


Kenenisa Bekele's Last World X-Country Championship 2008


Stage 6 of the Everest Trail Race - See videos of the other stages here


Geoffrey Kamworor's, winner of the 2017 NYC Marathon, first win at the World Junior XC Championships in 2011


Soon to be released publicly


Born to Run: The Kenyan Secret (Documentary)


1999 World Championship 1500


2016 SkyRun 100K, Lady Grey SA