Monday, January 29, 2018

Meet Kentucky Runner - Zack Beavin

Wanting to interview people from all over Kentucky and the surrounding area as well as from all positions in the pack the following are some questions I asked Lexington's Zack Beavin.  I hope this will let you know more about Zack as well as help you better to know the great running community we have here in Kentucky.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I am 23 years old and was born and raised in Louisville, Kentucky.  After graduating from St. Xavier High School, I initially attended Belmont University in Nashville, but for a variety of reasons I transferred after my freshman year to the University of Kentucky here in Lexington. After finishing my Mechanical Engineering degree in December of 2016, I started graduate school and began working at John’s Run/Walk Shop. My second (and final) graduation is this May, and then I guess I have to finally join the “real world.”


What is your profession?

Like I mentioned, I am finishing up graduate school and working at John’s Run/Walk Shop part-time. I currently do race directing and some of the buying there, which has been an absolute blast and great way to keep myself in shoes. Where life will take me as my “profession” in the long term is yet to be determined. 


How did you start running and what prompted you to do so? 

My mom ran a couple of marathons with Team in Training when I was pretty young, which was my first exposure to the sport. I think this is what initially got me interested in running and encouraged me to begin running cross country in 3rd grade. 


How long have you been running?

Technically I have been running since I began cross country in the 3rd grade 15+  years ago. I don’t really consider myself to have started “training” until 6th grade, though. So I suppose I have been “running” for 15 years and “training” for 12 years. 


Did you participate in any other sports over the years?

In grade school I also played  basketball (I was bad) and tennis (I was ok). Running really began to take off in 6th grade when I ran a 1:31 half marathon at the KDF mini marathon at age 12. By freshman year in high school, I was a one-trick running pony who had accepted that my future in other sports was non-existent. 


Did you run in grade school, High School or College? If so where?

I ran for Holy Trinity in grade school, St. X in high school, one year for Belmont University, and 3 years for the University of Kentucky. I was part of a couple state championship cross country teams in high school and part of a state record setting 4x800 team my senior year. However, I never won any individual state titles (highest finish was 3rd) in high school. My college career was a little rocky, but I found some success in cross country, finishing in the top 20 at the SEC championships twice.


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
  • 5k- 14:33
  • 10k- 30:31
  • Half Marathon- 1:09:29 (I split faster than this in my most recent marathon- go figure)
  • Marathon- 2:21:18

What is your most memorable race or races and share a little about at least one of them?

Three races come to mind- when I ran 9:13 for the 3200 at Eastern Relays my senior year of high school, when I ran 30:34 for the track 10k at the Mt. Sac Relays my freshman year of college, and more recently when I ran 2:21:18 for the marathon in Indianapolis this past fall. The common theme with all of these is that they were races where I finally turned what I knew I was capable of into reality. They’re the races where afterwards I couldn’t stop smiling and just repeated the time to myself over and over  in disbelief. Being able to step back from a race afterwards and really feel 100% satisfied is an extremely rare feeling, and I think we’re lucky to get 10-15 of them our entire careers. As I get older and become a more mature runner, I try to reflect on these rare performances and really soak them in when they happen. 


What is your favorite distance to run and race?

 I have raced everything from the 800 to a trail 50k. I have run cross country, track, road races, and trail races. My heart is set on running the longer ultras on the trails later in my career, but I don’t think any race compares to the marathon. It’s almost as if the marathon was specifically designed to test the limits of a human body. To truly race a marathon takes a special combination of strength, grit and speed. You can’t take solace in the fact that the race will be over in a lap or two (like in track), and you can’t take a few easy miles and hope to regroup (like in an ultra). The marathon is unforgiving and beautiful.
 

Do you have any long-range plans?

I plan to continue to train under the guidance of Dave Long (out of Louisville) and competitively race the marathon until I get an Olympic Trials Qualifying performance (2:18:59). Sometime after that, I want to move up to the ultra-marathon scene and see how I stack up against the nation’s best trail runners. I think trail runners out of the eastern half of the country are usually written off on the competitive trail scene, and I’d love to try to challenge that. 


What do you like best about living and running in KY?

Living in Lexington, I absolutely love how close I am to the Daniel Boone National Forest. I can be to any number of absolutely stunning trails in less than an hour. I get out to the woods to run as often as I can, and over the past year I have fallen in love with Red River Gorge and the Daniel Boone National Forest in general. 


What do you struggle with most with regards to running?

Waking up early in the morning is a challenge for me this time of year. Getting up at 5:30-6 AM to go run in 15 degrees is not fun, especially when I’m running high mileage. Once my mileage goes over 100-110  per week, my bed starts to feel blissfully good and my body unrealistically tired when I first wake up. It would be very easy to just skip some these cold early morning runs. To get myself out of bed I convince myself that I will start to feel better once I get moving and put the coffee and music on. It usually works (because coffee is magic).


What do you see as a trend in running?

It seems that more and more competitive runners are beginning to head to the ultra marathon scene, which I think is great. It used to be that ultra marathons were races on the fringe of the running community that only loonies did, but they have really come into their own recently and have begun to attract some really great talent. That’s part of why I’m chomping at the bit to get into the ultra world- I want to know how I stack up against these great runners! 


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

I think the biggest thing is to be patient with yourself. Running is a lifelong sport, and it takes years of development and patience to fully mature as a runner. I’m still not quite there yet after over 31,000 lifetime miles. 

Another important thing is to come to learn and respect the limits of your body. It took me a couple of times of blowing past my limits (and getting injured) to know how to safely toe the line between being really fit and really hurt. 

Lastly, running should be fun. I look forward to my weekly Sunday trail run days in advance because I have so much fun doing it. Do what you need to do to make your running fun and engaging, and never lose sight of how lucky you are that you can even run at all. 


Do you have a website or other social media site you would like to share?

Any closing comments?

May the miles come easy.


Update: 10/2/18 - I did an update interview with Zack here after he ran Boston

Friday, January 26, 2018

Weekly RunDown #72

Kip Keino
"This life we have is short, so let us leave a mark for people to remember."
Kip Keino

In honor of Kip Keino's birthday last week (Born January 17, 1940) here is an article on him

Runner interviews done this week: Will Rivera and Crystal Clark

Where do you shop for your running gear?  Realizing it is hard at times to turn down that greatly discounted older model item the place to go is your local store.  As this article shares, it is not just about selling wares but about so much more - including training groups and holding and supporting local races.  We have such shops in Elizabethtown KY, Running Soles, as well as Lexington KY, John's Run/Walk Shop, and Nashville TN, Nashville Running Company.  So get out and support your local running stores and if you have to at times pick up that "smoking deal" that's OK as we all only have so much cash but always remember where your main go to place of business should be and take that savings and funnel it back into your local store.

Wow, 7 guys go under 2:05 and 4 women go under 2:20 at the Dubai Marathon - how about running 2:04:15 and only getting 6th.   The difference between first and 6th was 15 seconds with first winning $200,000 and 6th getting $12,000

What's ahead for Athletics, Track and Field for those this side of the pond, fans in 2018

Mario Mendoza on his run at Bandera 100k

Mary Keitany has stated she is going for the ambitious goal of breaking Paula Radcliffe's women's marathon record at April's London Marathon

iRunFar.com's This Week in Running: January 22, 2018

HS sophomore Katelyn Tuohy runs 15:37.12 to set the HS record for the indoor 5K.  See video below

With Kenenisa Bekele added to the London Marathon field, lets hope his ready for a good race.

Preview of the Vibram Hong Kong 100k

Mario Fraioli's Morning Shakeout podcast with Des Linden.  Speaking of Mario you might want to check out his Morning Shakeout and sign up for it so it get's delivered to you every Tuesday

If you want to check out iRunFar.com's Live coverage of the Vibram Hong Kong 100K it starts at 5PM MST Friday (Jan 26, 2018)

A list of the 9 Best Ultramarathon Shoes - I can think of others and there are no Altra's but this may be due to the list coming from the UK - What would you add

Dibaba to run the 2018 London Marathon

In looking for ways to make X-Country more marketable there were calls for it to be more "extreme and edgier."  Not sure what that exactly means but often the courses for big races now are nothing more than groomed grass tracks with a few rollers and some hay bales that hardly need to be jumped over.

How does running affect you as it has been shown to help to deal with depression and anxiety.

An interview with American record holder in the mile, Alan Webb, on the Final Surge Podcast.  Alan talks about a number of things including his truck repair business and the new coaching venture at RunDoyen.com .   Here is a short article on the RunDoyen project

5 Hill Climbs you might want to add to your list of races to run

Toni Reavis asks "Who were they, these forgotten men of history, men who were born before their time arrived?"

As a reminder if you need something to listen to while on the Treadmill or Bike Trainer here is my listing of Podcasts as well as some specific episodes, there have been a number of additions since I initially published this post: Podcasts and More Podcasts

It's never too late to start running - you just have to start

Good article by Golden Harper, founder of Altra, on Plantar Fasciosis (Fasciitis)


Masters Running News
Mentioned last week that Steve Spence (55) ran his 43rd consecutive year with a sub 5:00 Mile - See video below

Interview with local KY and Masters runner, running store owner and Ultra Runner Will Rivera as well as Crystal Clark from just across the KY border in the Cincinnati area

Some thoughts on training as you age, I know the hard one for me is the cross training as I am so ingrained with milage that my brain just tends to overlook, say, riding but I should not - it counts.


Races this Coming Week
Vibram Hong Kong 100k, Hong Kong, China - January 27, 2018
AZT Oracle Rumble, Oracle, AZ - January 27, 2018
Mountain Mist 50K, Huntsville, AL - January 27, 2018
Folsom Lake Sweet Water Trail, Folsom, CA - January 27, 2018
Arrowhead 135,  International Falls, MN -  January 29, 2018

Past Weekend Race Results
Coldwater Rumble Trail Runs, Goodyear, AZ - January 20, 2018
FASTtrack 24 Hour, Palatka, FL - January 20, 2018
Avalon Benefit 50K & 50M, Avalon, CA - January 20, 2018
Clearwater Distance Classic, Clearwater, FL - January 21, 2018


 Kip Keino and Jim Ryan - 1968 Olympic 1500m


Kip Keino win in 1972 Olympic Steeplechase


Katelyn Tuohy's 15:37.12 National Indoors Girls 5K record


Steve Spence running his 43rd straight sub 5:00 mile


2017 Vibram Hong Kong 100k


Everyone knows about the 170KM UTMB race but there are other length races run at the same time with the 121 TDS being one of them


From the 2014 Arrowhead 135


2015 Laugavegur Ultra - in Iceland
















Wednesday, January 24, 2018

Meet Ohio and Masters Runner - Crystal Clark

Stephen Lee and Cristal Clark
While the majority of people I will interview in this series are from Kentucky I did not want to leave
out those that live in the surrounding areas and often run and race here in KY.  To that end I asked Crystal Clark, a host of the Heartland Running Podcast, if should would answer some questions about herself and her running.

The following are Crystal answers to the questions I ask everyone and I hope this will let you know a little bit more about her.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I just turned 44 and live outside of Cincinnati with my husband, son and cat named Geddy Lee.  I’m originally from Canada and moved to the USA in 2004 to marry my husband.  We were married at the finish of the Boston Marathon (yes after running and still in sweaty running clothes).


What is your profession?

I manage employee benefits and workers comp for a local school district.  No, I don’t get summers off. 


How did you start running and what prompted you to do so? 

I was not athletic at all and had too much beer at a company picnic.  I was talking to a girl who was going to be running her 2nd half marathon.  I thought hey I want to do that too.   Even after beer logic wore off, I signed up to run the Canadian International Half Marathon 8 weeks later.  I was so naïve that I found out DURING the race that it was longer than I had originally thought. 


How long have you been running?

That first half marathon was back in 2001.


Did you participate in any other sports over the years?

I did go through a phase in my 30s where I fell in love with martial arts and made it to 2nd degree black belt.  I also became a certified instructed and started an all-women’s class.  


Did you run in grade school, High School or College? If so where?

No not all.  I avoided running at any cost.  I was the kid who asked my mom to write me a note to get out of gym class. 


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
  • 5k - 22:44
  • 10k - 46:24
  • 15k - 1:15:59
  • Half-Marathon - 1:44:20
  • Marathon - 3:38:07
  • 50k - 5:30:00
  • 50 miles - 10:42:40 

What is your most memorable race or races and share a little about at least one of them?

One of my favorite races was the Hawk 50 miler in Lawrence, KS.  I ran it with my close friend Stephen Lee about 2 months before he passed away.   We got lost, ran out of water, had a snake encounter and finished over 5 hours longer than we expected.  However, we smiled and laughed the entire way.


What is your favorite distance to run and race?

My favorite races to run are timed events (vs. a specific distance).  I think it is fun to see how you can push yourself without the pressure of a DNF. 


Do you have any long-range plans?

I’m still chasing after that 100 mile finish.  2018 will be attempt number 3.   Once I break through that barrier, I want to start chasing down crazier goals. 


What do you like best about living and running in the OH/KY area?

I love how you can find a bit of everything here – from hilly and technical trails to the flat bike path the runs for hundreds of miles.


What do you struggle with most with regards to running?

I sometimes struggle with comparing my current self to my old self.     Of course I was lighter and faster in my 20s vs. my 40s.   That is one of reasons why now choose to go longer instead.


What do you see as a trend in running?

I feel like ultras are gaining more and more popularity.   More races are appearing and established races are filling up quickly. 


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

Find your reason for running.  I love to run for the pure joy and happiness it brings me.  After having to deal with the early death of my friend Stephen, I realized that tomorrow is not given.   So when I’m out on the trails (or even the roads) and it is sucking, I’ll stop for a brief moment and find the beauty.  There is always something beautiful out there – the stars, a flower, a shadow, even the snow.   That allows me to smile and keep going.


Do you have a website or other social media site you would like to share?

I’m the cohost of the Heartland Running podcast.  You can find us at www.heartlandrunning.com.  (Also on iTunes, Google Play, Spotify, etc.)

I also love Instagram.  My IG name is @seecrystalrun. 


Any closing comments?

Thank you Tony for everything you do and all of the information that you put out there for us to consume.  I’m hoping that our paths will finally cross at some of those ultras this year.


Monday, January 22, 2018

Meet Kentucky & Masters Runner - Will Rivera

To further let you know about what a great running community we have here in Kentucky, and surrounding states, this weeks interview is with local running store owner, the Running Soles in Elizabethtown, and ultra runner  - well he runs all distances - Will Rivera.  I met Will a few years ago when I was starting to get back into running more seriously and it has been a pleasure to know him in those years.

The following are some questions I asked Will that I hope will help to let you get to know him better


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I am 47 and was born in New York city after my parents temporarily moved to the states but then moved back to Puerto Rico at the age of five where I grew up. Right after High School, I decided to join the Army.  I completed a Bachelors Degree in Leadership Management and Human Resources from the University of Louisville and now live in Rineyville, Kentucky. 


What is your profession? 

I served honorably for over 24 years and retired as a First Sergeant in the US Army. Currently, I own and operate a specialty running and walking shop in Elizabethtown, KY.


How did you start running and what prompted you to do so? 

Growing up in Puerto Rico I spent most of my time outside playing and I looked at running as something fun to do “Playing”. We didn’t have X-Country programs in HS but some of my best friends ran track and I always admired how much time they dedicated to training for track season. I joined in on some of their long training runs and immediately they noticed I had a natural ability to keep up with them. So they motivated me to keep running since there was a shortage of distance runners on the track team. I immediately fell in love with running more, especially middle distance events. My favorite events were the 800 and 1,500 meters, these were distances that required both speed and endurance and I absolutely loved it. 


How long have you been running? 

Pretty much my entire life but it was on and off, I’ll say competitively for 20 years. After completing HS and joining the Army, I didn’t run competitively for a long time. I was simply taking care of my military career but always found success and a natural ability to run well during local races where I was stationed (Typically 5K’s) and on semi-annual Physical Fitness test. It wasn’t until later in my military career that I started to get interested in longer distances and being selected for each local base Army ten miler teams. 


Did you participate in any other sports over the years? 

Growing up in Puerto Rico I pretty much participated in all kinds of team sports (Baseball, Basketball, Volleyball, etc.)  but nothing compared to running knowing I could prove myself individually and see how I could improve every time I raced a distance.


So we get an idea of where you have been at with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.  
  • 5K  - 16:20
  • 10K -  34:17
  • Half Marathon -  1:17:47
  • Marathon -  2:53:11
  • 50 Miler -  7:03
  • 100 Miler  - 16:56.

What is your most memorable race or races and share a little about at least one of them? 

Wow! So many to choose from, In a short time, I have been blessed to have completed so many amazing races; Badwater 135, Leadville, JFK 50 miler just to name a few but to the question of most memorable then hands down it goes to  Spartathlon! So much history in this race, it is an incredible journey retracing Pheidippides footsteps, and meeting so many amazing runners from all over the world!


What is your favorite distance to run and race? 

At my stage in my life it is not the speed or how fast that motivates me to keep running but more how far can my body go. I’m fascinated with the 100 Mile distance. A distance that will truly test your endurance limits and depending on which race or location the experience is always a different one. 


Do you have any long range plans? 

As long as I’m able to run I will continue to do so.


What do you like best about living and running in KY? 

Kentucky is such a beautiful place to live and run in. With so many places to visit it has a great combination of challenging places to run giving you the change in weather all year round and just enough elevation changes to keep you ready for any race around the country.


What do you struggle with most with regards to running? 

As much as I love to run and compete these days the thing I struggle the most is simply balancing the time need it to do both train and take care of my current busy schedule. Being a husband, father as well as managing and operating a business are enough to keep anyone busy. Adding a training regiment to compete at distances of 100 miles and longer is so hard to accomplish successfully and for me a balance to both train and take care of everything else is always a struggle. 


What do you see as a trend in running? 

Ultras! A lot more people are wanting to run longer than a marathon and that’s exciting. Also with the recent success of American distance runners (both men and women) achieving amazing results and winning more races I believe this is the beginning of getting more popular in the future. 


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

 Be patient with running, it takes time to develop your body to adjust to running every day. Invest in proper footwear to stay healthy. Get properly fitted at a specialty running shop, Specialty shops have the personnel and expertise to help you find the shoe you need. Also invest time in learning about running form and the benefits on becoming and improving your running economy.


Do you have a website or other social media site you would like to share? 

www.etownrunningsoles.com


Any closing comments? 

Thanks for letting me share my story and for taking time to do this kind of information sharing.


Friday, January 19, 2018

Weekly RunDown #71

Doris Brown Heritage
“Running is a road to self-awareness and reliance-you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet.”
Doris Brown Heritage

3rd interview in my KY Runner series, this one is with Tina Muir.  A UK transplant now living in Lexington KY.  She has a great story and just yesterday (Jan 18, 2018) gave birth to her daughter Bailey Grace Picucci

If you are in the Elizabethtown KY area Saturday July 7th you can give the Freeman Lake Summer Trail Challenge a try.  There will be a 10k and 5K and if you want a challenge they are set up so you can give both a try.

Steve Spence extended his streak of sub 5:00 miles to 43 years

Nice article on the Tunnel Hill 100 that is focused on those seeking to get under 24 hrs, 30 hrs or just doing their first 100.  This will be my first 100 miler in the 2018 and like most I would be far behind Camille Herron.

Always a good interview here is another one with Mike Wardian

Ian Corless looks at climbing with his 6 tips to being a better climber

From Peak Performance - 8 Rules to Do Everything Better

So what do you think of race time predictors

Camille Herron and Jim Walmsley named UltraRunners of the Year.  Here is the interview with Camille and with Jim

Article on rest: Rest and Recovery: A Whole New Perspective - I know I am guilty of this, but we do really have to start to think about rest as training instead of it as a hindrance to training.

How do you deal with a DNF?

2017 Boston Marathon winner Geoffrey Kirui is not complacent about where he is and should be a factor again at the 2018 Boston Marathon

UltrarunnerPodcast.com interview with Michele Yates

USATF Runners of the year - 2017

iRunFar.com's This Week in Running January 15, 2018

So where would you want to run the 2020 Olympic Marathon Trials as 4 cites have placed an intent to bid - Atlanta, Austin, Chattanooga and Orlando?

The elite field is listed for the 2018 Boston Marathon

Good podcast by Training For Ultra with Mario Mendoza and Michele Yates on the Bandera 100K as well as a conversation with Jason Koop and Zack Bitter on carbs and diet

Treadmills for hill training

Molly Huddle breaks the US record for the 1/2 Marathon in Houston, she actually got three records - quite the race as she was 7th overall.

John Hancock announces elite field for 2018 Boston Marathon

I for one hope they keep the Great Edinburgh International X-Country race at Holyrood Park.  While I have not been there it appears to be a great venue for a great start to the year race.  See below for highlights of the racing

Video on Haile Gebrselassie that gives some background on him and where he is today.  He is in my estimation if not the greatest distance runner of all time - one of the greatest.  Also great to see him back where he started making a difference.  Interesting that you find most of the African distance runners going home to make a difference.

Article on Training and Racing and why some leave their best races at a training session.

New running tech gear from the Consumer Electronics Show (CES)


I have mentioned before that I am an Ambassador for SFuels but if you are looking for an alternative to those sugary drinks check out SFuels Ultra Endurance Low Carb Drink .  I am looking forward to my drink mixes coming in soon so I can give them a more thorough use.  First race with them will be Land Between the Lakes in March.  SFuels also has a free "QuickStart Guide - the Fuel Switch" you can download




Masters Running News
Kathrine Switzer on running marathons in her 70's, running 4:46 at Boston this last April

I guess even masters running is not immune from drug issues - people cheat at any age

Check out my interview this week with KY and Masters runner Shirley Haslar


Races this Coming Week
Coldwater Rumble Trail Runs, Goodyear, AZ - January 20, 2018
FASTtrack 24 Hour, Palatka, FL - January 20, 2018
Avalon Benefit 50K & 50M, Avalon, CA - January 20, 2018
Clearwater Distance Classic, Clearwater, FL - January 21, 2018


Past Weekend Race Results
Great Edinburgh X-Country, Edinburgh,  Scotland -   January 13, 2018
San Diego 50 Miler, San Diego, CA - January 13, 2018
Charleston Marathon and Half Marathon, Charleston, SC - January 13, 2018
Ultra Trail Nepal, Batase, Nepal - January 13, 2018
HURT 100, Hawaii - January 13-14, 2018
Houston Marathon and Half Marathon, Houston, TX - January 14, 2018
Montane Spine Race, Derbyshire, UK - January 14 - 21, 2018


Doris (Brown) Heritage runs Women's first sub 5:00 indoor mile


2018 Great Edinburgh X-Country Highlights


Just released (Jan 18, 2018) review of the 2017 UTMB - Always love the UTMB videos


Ultra-Trail Australia (May 20, 2017)


Lavaredo Ultra-Trail (June 23, 2017)


I remember Harry Cordellos from back when I started running and had forgotten about when he ran the Dipsea.  Thanks to Eric at Ultrarunnerpodcast.com for reminding about this.


Talk by Eliud Kipchoge & David Bedford that is well worth the time to watch/listen to


2013 interview with Scott Jurek from his Eat & Run book launch in London - This is Part 1, here is Part 2 & Part 3 (coming next week)


This weeks Mountain Outhouse


Yuzhu Peak (China) FKT 2017


Thursday, January 18, 2018

Meet Kentucky Runner - Tina Muir

In the next interview of my KY Runner series I talk to Tina Muir.  Not sure how many of you know Tina but I had heard her name before, as I try and stay up to date on all things running, but did not know she lived in Lexington KY until I was listening to her podcast with Phil Maffetone.  As you will see in the interview Tina is from the United Kingdom and in case you did not know Kentucky does have a connection with across the pond.  When I was in High School, in Arizona, in the 70’s Nick Rose from the UK; along with Tony Staynings, Dave Long & Chris Ridler – also from the UK, led the Western KY Univ Hilltoppers to second in the 74’ NCAA Cross-Country Championships with Nick’s overall win and I followed him after that even thinking about coming to WKU.

Make sure to read all the way to the end as I have a couple links there that expand on Tina's story that she did not speak to in the interview.

Now to the interview with Tina:


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I am from St Albans in England, UK…no not University of Kentucky campus, the actual UK, the United Kingdom, but I do now live in the home of the UK we know and love, Lexington, KY. I went to high school in England, but came over to the US on a full ride scholarship, going to Ferris State University in Michigan for my bachelors and La Salle in Philadelphia for my masters.


What is your profession?

Well, I guess I am still technically a professional runner, just on a hiatus as I start my family, but I am not rushing back to the sport after my daughter arrives, so for now, I will say I am an entrepreneur.  I founded Running for Real, a website and community for Runners.  If you are not already a member (it’s free!) of Running for Real Superstars, come see what it is all about :)  I also host my own podcast, the Running for Real Podcast.


How did you start running and what prompted you to do so? 

I actually didn't always like running, in fact, I hid in the bathrooms for the cross country tryouts as I didn't want to do them, but I soon found my way to the top of my class in cross country class in school, which landed me on the team. I soon discovered I actually quite enjoyed it…once the success started…and from there I just began to take it more seriously. 


How long have you been running?

About 15 years, although only four as a professional.


Did you participate in any other sports over the years?

Yes! I was on the Tennis and Field Hockey teams in school, although I don’t think I was actually any good at field hockey, I could just out run most people! I also know how to surf and love it…but we know living in Lexington there is not exactly a place to do it around here, but someday I hope to live near the ocean to be able to!


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
  • 5K  -  16:08
  • 10K - 33:24 
  • Half Marathon - 1:13:21 
  • Marathon - 2:36:39


What is your most memorable race or races and share a little about at least one of them?

My favorite race was the first time I represented Great Britain and Northern Ireland in the World Half Marathon Championships, which had been the goal I had been working towards since I was 14, that one day I would earn that Jersey and represent my country. To do it after 14 years was the most incredible feeling. I was smiling ear to ear despite the weather being terrible!


What is your favorite distance to run and race?

The half marathon, I feel like you get a good balance of enjoying the first part, being able to take it in, but then getting to the part that tests you relatively soon, so you can dig down and see what you are made of. You don’t have to hold that pain for too long, but get a lot of the same celebration!


Do you have any long-range plans?

I still have a 2:30 marathon on my bucket list, along with running each of the marathon majors, so we shall see if and when that happens :)


What do you like best about living and running in KY?

The beautiful green everywhere! Although we cant run in most of the horse fields, it does make it truly beautiful, and places like the Legacy Trail are just so unique and beautiful to run through.


What do you struggle with most with regards to running?

Trying to find flat ground to do my marathon workouts on! There are only so many loops of Coldstream Park we can handle ;)


What do you see as a trend in running?

I *think* there are more and more runners coming out in Lexington, which I love to see, and hopefully makes the area more and more runner friendly! I can tell the city is trying hard to give us places to run.

As for bigger scale, I see more and more people being honest about their struggles, rather than posting only the good stuff on social media, the more we can share and be honest with one another, the more we can grow together :)


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

Listen to your body. I know this is cliché and doesn’t really give anything specific, but your body really does know best. I have a phrase in my community called #nowatchme and that means not relying on your GPS watch to tell you a pace you deem acceptable, but instead let your body tell you, run by feel, what feels right that day, and it will help you run your best when it matters.

I would say to try as hard as you can not to compare, remember that what you see on social media is just a snapshot of someone’s life, you never know what is going on behind the scenes, so never let another runner make you feel bad about what you are doing, like you are not enough.

Finally, I would say to come join my community!! You will learn so much there and have a wonderful place to meet other runners!


Do you have a website or other social media site you would like to share?

Any closing comments?

Be Brave. Be Strong. Be YOU :)

Hope you enjoyed the interview and please checkout Tina's website and other links.  She also has a very good story with regards to her stopping running not too long ago so as to be able to get pregnant.  Along with the above article is an important where Tina talks with how she overcame hypothalamic amenorrhea.  It is commendable that Tina dealt publicly with an issue that many in the running community, and elsewhere, may suffer from but not much is said about.

Also, if you want to hear a podcast with Tina Heartland Running did one back in Oct 2017

Updated: January 18, 2018 - Tina just gave birth to her daughter Bailey Grace Picucci


Tuesday, January 16, 2018

Meet Kentucky & Masters Runner - Shirley Haslar

Wanting to let others know what a great running community we have here in Kentucky, and the surrounding states, I will be interviewing a numbers of runners over the coming year.  Since our great state has runners of every ability I am oping the interviews will reflect that community.

The following are questions I asked Shirley Haslar  and I hope this will let you know a little about Shirley and see that it is never too late to start running.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I’m 69, will be 70 in April, originally from Bonnieville, KY about 30 minutes south of Elizabethtown.  I’ve lived in Etown for the last 12 years.  Went to Munfordville HS, Munfordville, KY and attended Elizabethtown Nursing School for 1 ½ years.  I then went to work for the Federal Government were I worked for 25 years before retiring.  After retiring from there I wasn’t ready to retire completely so went and worked for Kay Jewelers for another 10 years before retiring from there to watch 2 of my 4 grandsons while there parents worked.  I’m married to Richard Haslar and have two sons Sean Young who lives in Bowling Green and who has two of my grandsons, Isaac (15) and Logan (13) and another son Chris Young who lives in Etown with my other two grandsons, Zack (15) and Gavan (12)


What is your profession?

Retired Federal Government Employee


How did you start running and what prompted you to do so? 

Had been taking Zumba classes, weight classes, etc., walking and jogging since 2010 when I decided to start a healthier life style in eating and exercise and lost 100 lbs.  So I wanted to add a new dimension to my exercises and started adding some running in January 2017


How long have you been running?

I started running more then just a jog on the treadmill in Jan or Feb 2017.  In March 2017 I entered a 5K race.  Kept running and entering a 5K race every now and then when they popped up in Etown.  Really got more serious about it when a couple of friends of mine who ran with the Running Soles group on Tuesday and Thursday nights kept encouraging me to join the group and I did in August 2017.  Never gave much thoughts to doing more then a 5K  but with the encouragement from this group and my husband I entered a ½ marathon in Oct (Etown Fall Classic put on by Will Rivera) and then did another one in November  in Louisville.  Way beyond what I had every imagine accomplishing.


Did you participate in any other sports over the years? 

About the only thing I really did was play some softball in my 30’s 


Did you run in grade school, High School or College? If so where?

No


So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
  • 5K – 29:35
  • 10K – 1:13:42
  • Half Marathon – 2:28:12

What is your most memorable race or races and share a little about at least one of them?

The first Half Marathon which was the Etown Fall Classic in Oct.  As I said I only started running races in Mar 2017 and they were 5Ks so never in my wildest imagination had I ever thought about doing any longer races much less completing a Half Marathon.  But the encouragement of the people in the Running Soles group and my husband, as I said, gave me the courage to try.  Can’t forget the feeling of coming across that line and finishing way under what I imagined and actually finished first in my age group.  Then I entered my second one in November in Louisville and actually beat my first time by 4 minutes. Then there was a 10K I entered that ended up being a trail run which I did not realize at the time I signed up (never intended to do a trail, lol) and once again came in first in my age group.  I’ve done 14 – 5K’s this year since started in Mar along with the one 10K and 2 – Half Marathons and all been memorable in their own way since has been my first year of racing.


What is your favorite distance to run and race?

I would probably now say Half Marathon cause it pushes me beyond my comfort zone and let’s me realize what I am really capable of if I put my mind to it and as long as my body stays healthy.  Plus, it’s definitely a strategy race, instead of just sprinting to the end like a 5K is you have to pace yourself to make sure you make it to the end.


Do you have any long-range plans?

Plan on doing some more 5Ks, plus have signed up already for 15K hot chocolate in Nashville, the Triple Crown and the Half Marathon in Derby.  Some friends and I are thinking about really pushing the envelope and signing up for a marathon toward the end of the year in Indianapolis.


What do you like best about living and running in KY?

I don’t have to travel very far to find great races of every length.  Plus living in Etown there is a great running group as I have mentioned, Running Soles run by Will Rivera, that helps you with your training with group runs on Tues and Thurs, plus gives you tips and motivation that pushes you to be the best you can be.


What do you struggle with most with regards to running?

Probably having the confidence that I can actually do these longer runs.


What do you see as a trend in running?

That people of all ages are now getting our there and running.  In our group and races I’ve been in I see kids out there running with their parents and I see older adults (such as myself) trying to live a healthier lifestyle and starting to participate in running.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

It’s never too late.  Look at me, I started a couple months before I turned 69 and as long as God gives me health and keeps my body strong I plan on continuing and expanding.  With the right encouragement, which I get from my husband and my friends I’ve made in the running group, you can accomplish way beyond what you imagined.  As my husband says to me before each race “just run your race”.  So as long as God gives me the health and strong body I plan on continuing and expanding my running into 2018 and beyond.  My Road ID says “Christ strengthen me” cause I know it’s thru him I can continue.


Do you have a website or other social media site you would like to share?

You can find me on facebook


Any closing comments?

Just get up and start.  You’ll be surprised what you can accomplish


Friday, January 12, 2018

Weekly RunDown #70

Horace Ashenfelter (#998)
Keeping fit is a regular affair – you need to keep at it.
Horace Ashenfelter

Horace Ashenfelter who won the 1952 Helsinki Olympic Steeplechase passed away this past Saturday (Jan 6, 2018) only 17 days from his 95th birthday. Nice interview of Horace  (where quote came from) by Gary Cohen form 2010.  Also, here is Runner's World's article on Ashenfelter.  Thanks to Jospeh Fuller of the I Play Track Foundation for letting us know about this as Ashenfelter is one of the runners of the past that is so often overlooked.

Speaking of under appreciated runners here is a list of 5 of which Ashenfelter is one of them

As I have mentioned before I am on a "short list" for top blog at RunUltra so if you can vote for this blog that would be much appreciated as Sunday the 14th is the last day for voting.  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

This week I started a series of interviews with runners from KY, and the surrounding area.  The first interview is with Matt Hoyes

Tips for running in the winter.  I would add, slow down especially if it is icy as even if you have spikes and feel secure you are getting a lot more movement in your foot/ankles/hips than you may realize and it can add up to some added pain - I know it happened to me.

A look at what should be a good race at this weeks Houston Half Marathon.  Also, this weekend is the Houston Marathon but the field is not as deep as in the half, probably due to the time of year and the spring marathons ahead such as London and Boston.

Speaking of the Spring marathons both Boston and London look to be good races.  World Champion and Boston Winner Geoffrey Kirui is passing up the Commenwealth Games to run Boston and Eliud Kipchoge has said he is going for the win and not the Word Record at London but with Kenenisa Bekele wanting a shot at the record and an invite to London it cold make for an interesting race.  Brings up the question of what would you rather see: a good race or a world record - of course we would like both and that can happen but often not, especially at Boston with no pacers.

Not saying everyone should do this but does show what can be done as this guy ran 76 miles in 24 hours with no caloric intake

Moe Farah withdraws before the Doha 1/2 marathon which was to be his first race post Salazar

Ben Mouncy shares his year in pictures

iRunFar.com's This Week in Running - January 8, 2018

January 8th, 2018 Weekend Update from British Athletics 

RunUltra looks back at 2017

Who in the US got drug tested the most in 2017

Toni Reavis looks at Men's marathoning in 2017 and here he looks at the Women's 

Quite the team at NN Running

You would hope there was a legitimate explanation for this:  Kelly Agnew disqualified from Across the Years 24 hour race

Dave Mackey who had his left leg amputated last year after a fall in 2015 ran the Bandera 50K this past weekend.  Here an an article that was prior to the race and I will post an new article on the race as soon as one is available.  That said he did finish the 50K in 5:58

Where will the 2020 Olympic Martahon US team trials be?  One thing we know is it will be a "Closed, criterium-looped course with a minimum length of four miles."  Should know who intends to apply soon as the "intent to bid" deadline is January 5th.

A list of marathons and half marathons for 2018 and here is a site that will have even more, including Ultras - Ahotu Marathons

Podcast with Richard Askwith on Emil Zatopek - I have not heard the podcast yet but have read Askwith's book on him called: Today We Die a Little: The Rise and Fall of Emil Zátopek, Olympic Legend (affiliate link).

Interview with Camille Herron over at "The Marathon" blog which covers all things Comrades

Dr. Mark Cucuzzella writes on uniting around a common cause - instead of fighting about what is best how about fighting that which is know to be bad - in this case sugar and junk food

USATF team for the Great Edinburgh X-Country this weekend

Top entrants for the 2018 UTMB have been announced

Some good thoughts on remembering running events of the past, especially local ones

As I have mentioned before I am an Ambassador for SFuels but if you are looking for an alternative to those sugary drinks check out SFuels Ultra Endurance Low Carb Drink 



Masters Running News
Not new news but better late than never as Joost De Raeymaeker Runs a PR 2:29:03 Marathon in Berlin

Nice article on Mimi Anderson

This was mentioned above above but I am doing a series of interviews with Masters (40 and over) runners and just posted this weeks first one - with Matt Hoyes.  It is actually part of a series on runners from KY and the surrounding area but Matt also happens to be 43.

Molly Friel at age 50 runs 2:43:57 at CIM to qualify for the Women's 2020 Olympic Marathon Trials

I also interviewed Michael Brosilow who is a maters runner form Chicago


Races this Coming Week
Great Edinburgh X-Country, Edinburgh,  Scotland -   January 13, 2018
San Diego 50 Miler, San Diego, CA - January 13, 2018
Charleston Marathon and Half Marathon, Charleston, SC - January 13, 2018
Ultra Trail Nepal, Batase, Nepal - January 13, 2018
HURT 100, Hawaii - January 13-14, 2018
Houston Marathon and Half Marathon, Houston, TX - January 14, 2018
Montane Spine Race, Derbyshire, UK - January 14 - 21, 2018


Past Weekend Race Results
Bandera 100K - also is the USATF 100K Trail Championship, Bandera, TX - January 6, 2018
San Tan Scramble Trail Runs (50k, 26K, 17K & 9K), Queen Creek, AZ - January 6, 2018
Wild Azalea Trail Challenge 50 Mile, Alexandria, LA - January 6, 2018


If you haven't seen the new Boston Documentary you need to, I bought a copy. Looking forward to qualifying for 2020 to run when I turn 60. Goal is to run every 5 yrs till I cannot any more.


Horace Ashenfelter winning gold in the 1952 Helsinki Olympic Steeplechase


HURT 100 film Trailer


Xuanzang’s Way | The story of the inaugural 400km Ultra Trail Gobi Race


A look back at the Transvulcania 2017 with the 2018 version to be run May 12th


The Bob Graham Round


Speaking of The Bob Graham Round - here is an interview with Anton Krupica - Personally I think if he could stay healthy he could run really fast for the Round, then so could Kilian


The Superior Trail 100 in Northern Minnesota


This week Mountain Outhouse News


Highlights of the first three days of last years (2017) Montane Spine race


More on the Montane Spine Race from the official film trailer - Buy or Rent Film here


Thursday, January 11, 2018

Interview with Masters Runner Michael Brosilow

In trying to encourage and inspire other masters runners out there I am going to interview a number of people over the coming year and farther if it goes well.   I will be trying to interview a cross section of runners so as to get a good representation of a running community that is made up of all kinds of people.  For the sake of explanation I am using the USATF designation of  over 40 years old for road racing, by the way it is over 30 for track and field.

Michael turning onto Boylston at 2015 BM
For this interview I asked Michael Brosilow (60) to answer some questions.  I hope the following will let you know a little bit more about him and inspire you:


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

Born in 1957 and raised in Chicago. Still live here on the northwest side of the city. Educated at public schools. Went to the University of Illinois at Chicago. 


What is your profession?

I’ve been a professional photographer for 35 years


How did you start running and what prompted you to do so?   How old were you when you started?

I started running 10 years ago when I was 50 as an alternative to cycling. I am a lifelong cyclist. An equivalent workout that takes 3 1/2 hours on the bike takes only an hour running.


Did you participate in any other sports over the years?

I played tennis in high school. There was no track or cross-country program at my school.


So we get an idea of where you have been at with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.

My PRs are all from 2017 when I was 60:
5K - 19:00
10K -  39: 41
Half-Marathon - 1:27:03
Marathon - 2:59:25


What is your most memorable race or races and share a little about at least one of them? 

Breaking 3 hours with a 2:59:26 at the 2016 Chicago Marathon. Beating that by 1 second at the 2017 Chicago Marathon. Boston 2013 will never be forgotten. 


What is your favorite distance to run and race?

I love the Marathon and interestingly enough 5Ks.


Do you have any long-range plans?

2020 Abbott Age Group World Championships.


What do you like best about running?

The purity and simplicity of it.


What do you struggle with most with regards to running?

Getting my runs in around a constantly changing schedule.


How has running in your later years helped you in other areas, if it has?

Running has a positive effect on everything I do.


If you had one, well maybe two or three, things to say to those that are running to encourage them what would it be?

Start with small goals and build up as you achieve them.


Do you have a website or other social media site you would like to share, if not that is OK?

Brosilow.com


I hope that gives you a little bit of a look into who Michael is and I look forward to more interviews in the coming year.

Monday, January 8, 2018

Meet Kentucky Runner - Matt Hoyes

Matt Hoyes

In an effort to let others know what a great running community we have here in Kentucky, and the surrounding states, I want to interview a numbers of runners throughout the year.   I will not only interview those one may consider elite, or fast, but also those that mid-pack and back of the pack since the running community is made up of all kinds of people.

For the first interview in this series I asked some questions of Matt Hoyes who I first met as he lapped me at the 2017 Land Between the Lakes 50 Miler, which he won and was 2:37 ahead of me.  Since then I have followed Matt online and when I decided to work towards interviewing runners in KY he quickly came to mind and am grateful for his agreeing to do this interview.  I hope this will let you know a little bit more about Matt and over the year ahead about other runners in our area.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I'm 43; from Cincinnati originally, born and raised a Westsider.  Currently I live in Bardstown KY.  I went to Oak Hills High School where I ran four years of Track, played soccer three years and ran XC only one year.  I also fell in love with cycling in high school.  After a brief stint at U. of Cincinnati, I spent a few years working, racing my mountain bike and dabbling in multisport.  In 1996, I went to Lindsey Wilson College where I competed in collegiate cycling.  I graduated in 2001 with an art education degree, but went to work for LWC coaching cycling and doing some academic advising.  In total I spent seven years at LW before moving to Bardstown.  I've lived here in Bardstown since and started teaching in 2006.  I’m now married to Emmy Durall Hoyes.  My oldest son, Lane, is 14 (and runs XC for me), and Emmy and I have a two year old son named Redding and a baby girl on the way. 

What is your profession?

Teacher - Art, at Thomas Nelson High School.  Also coach Track and XC

How did you start running and what prompted you to do so? 

I kinda got the bug in middle school running track - was only really excelling at the distance events.  Even in soccer, my best attributes were speed and stamina. 

How long have you been running?

I guess you could say on and off for 30 years but really got into it more heavily when I started coaching track and cross country here in Nelson County in 2007.  Running with the kids got me back in shape and racing again.  I started doing more trail stuff and did my first marathon in 2008 (Otter Creek Trail Marathon) - so training and racing pretty consistently for the last 10 years.  

Did you participate in any other sports over the years?

Cycling was my focus for many years - mostly mountain biking (did lots of 24 hour relays, some multi-day tours, raced Leadville 100 in 1995, and my best collegiate finish was 27th at 1996 NCCA Mountain Bike Nationals).  I’ve raced a dozen or so triathlons (on and off-road).  Played a little Ultimate.  Did an 18 hour adventure race and enjoy kayaking.

Did you run in in grade school, High School or College? If so where?

Started in middle school.  Ran four years of high school track and one year of XC.

So we get an idea of where you have been at with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.

5k - 16:45
10k - 34:30
Half-marathon - 1:15
Marathon - 2:39
Trail Marathon - 3:04
50k - 3:22
50 mile - 5:54
FKT - Sheltowee Trace Trail - 320ish miles in 8 days

What is your most memorable race or races and share a little about at least one of them?

Boy, that’s a tough one.  Every time toeing the line offers a chance to push hard and hurt in different ways.  I’ve run 2:39 twice on the road, and those were really nice consistent efforts that were pretty well executed.  Land Between the Lakes this past March was a good day - snow at the start, less than ideal conditions and a PR at the time with a 6:28, winning by an hour.  Then a surprise win at Tunnel Hill was really cool - felt great running 6:40’s for a long time - could barely even squeak out 8:30’s by the end.  Races like that are fun and hard, where you find yourself on the front and think “damn, now I’ve got to suck it up and not bitch out!”.  Just a few weeks ago, I broke my course record at Otter Creek having to beat Scott Breeden (who also broke the record) to do so.  It felt good to be going so hard so late in the race - I hammered to the line to get under 3:05.  I’ve had some pretty good times running the Bourbon Chase, especially in the ultra format.  Our second year doing the six man team, we had a guy drop and I ran 40 miles total averaging under 6:00/mi.  I was pretty fit then.

What is your favorite distance to run and race?

The marathon (on or off-road) is pretty good for me.  Anything shorter is just excruciating,  Longer is fine, but I really like the tightrope walk that is the marathon.  You can go pretty hard, but you’ve got to respect the distance.

Do you have any long range plans?

Not really.  We have a baby girl on the way, and my running will be pretty light through the early part of 2018.  I’ve considered moving up to the 100k or 100 mile in the future but that’s probably a ways off.

What do you like best about living and running in KY?

I love running right out my back door, hitting thin ridges and exploring.  The Daniel Boone National Forest is a gem.  The Sheltowee Trace has been very dear to me for a long time.  And, there are awesome events and promoters right here in KY.  Steve Durbin, Cynthia Heady, Troy Shellhamer, Damon Barnes and Lori Masterson are just some of those putting on great races right here.  There’s a lot more stuff going on in the Eastern part of the state too.  We’re also really blessed with a full range of seasons.

What do you struggle with most with regards to running?

The balancing act.  Between teaching and coaching kids and spending time with my family, running the distances that I like takes up an inordinate amount of time.

What do you see as a trend in running?

I see a lot of people getting into it late in life which is great, but I also see tremendous growth in the youth numbers.  We host a series called the Popsicle Races for kids and get 100 kids a night.  It’s awesome.  I also see a shift to the trails and ultra distances happening more regularly.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

It’s all relative.  There is no less validity in your running than that of the elites.  All they are trying to do is to get faster, just like me and you.  Do it for the experience not the medal.  Challenge yourself to do something hard, then be tough when it gets really hard!  My Road ID says “Don’t be a %*$#@”.  Insert your own expletive and use it as your mantra.  Works for me.

Do you have a website or other social media site you would like to share?

Ha, it’s seriously outdated, but maybe this will get me back into blogging.  There are some photos and results on there - some cool old stuff like my FKT on the Sheltowee:  matthoyesrunning.blogspot.com

Any closing comments?

Thanks for thinking of me.


If you have any suggestions for runners in KY to interview let me know and send me any contact info you may have via the contact form in sidebar.