Tuesday, February 27, 2018

Interview Tuesday: Meet Kentucky Runner - Daniel Roberts

It has been great getting to know runners around Kentucky and the surrounding area.  I hope you have benefited from these interviews, I have.  Today, I interview Daniel Roberts who is a runner living not far from where I reside but one that I have not yet met - but hope to soon.  Let me add, as Daniel does not mention it, he was the 2000 Kentucky AA State Cross Country Champion.   Also, as you will see, he holds a yearly running camp in our area and I look forward to helping out at this years camp as it is great to see runners from the area put back into their communities.


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

I am 35 years old and currently reside in Somerset, KY.  I was born and raised in Monticello, KY, then graduated from Western KY University in 2005 with a degree in Accounting.  I am married to the love of my life, Mary Beth, and we have a rambunctious and inquisitive two-year-old son, Benjamin, and a sweet, beautiful five-month old daughter, Anna.  The last seven years, my family and I were privileged to serve with Vapor Ministries, an international ministry reaching into three of the poorest countries in the world.  We are very excited to be back in Central KY where we hope to continue using the unique gifts God has blessed us with to help others.


What is your profession?

I am a commercial lender for First Southern National Bank in Somerset, KY.


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

I started running because of basketball.  When I was an eighth grader, I was faster in conditioning than all the high school varsity basketball players, but I didn’t start formally running until I was a sophomore.  My father asked me to compete in a local 5-mile road race.  I did it because it seemed like a challenge.  After finishing in the top 10, two people approached me to discuss running.  One was a high school cross-country coach from a neighboring county.  He encouraged me to begin running.  The other person was a local pharmacist who had been an outstanding runner in his day, winning the state mile championship in the 70’s and going on to run for the University of Kentucky.  With both of their encouragement, I began running on my own.  Two weeks later I went to my first cross-country meet as an unattached runner (my high school didn’t have a team).  After finishing in the top 10 at this meet I knew I should focus on running.  I quit basketball within the next two weeks and devoted myself to running for my final three years of high school.  Because my high school didn’t have a team I had to lean on many great folks to help me understand how to train.  A local pharmacist and a local physical therapist helped me develop a training plan.  I would meet with the pharmacist once a week at his pharmacy to get the game plan for the next week, and then I’d go execute.  If I was lucky he’d join me for one run a week.  He also helped me get in some bigger races to be around strong competition.  My parents drove me to every meet in high school and were my biggest fans.  Other high schools would let me warm up and cool down as well as hang out at meets.  It took a village!



How long have you been running?

I started running just before my 16th birthday, so later this year will make 20 years of running for me.


Did you participate in any other sports over the years?

Growing up I played baseball and basketball, but I’m a competition nut.  If there’s a game to win, I’m in.


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

I ran for Wayne County High School from 1999 – 2001 and then for Western Kentucky University from 2001 to 2005.


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 – 15:10
  • 8K Cross-Country – 24:50
  • 10k – 31:49
  • 3k Steeplechase – 9:25
  • Half Marathon – 1:12:30


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

My junior year at WKU, our cross country team was ranked second in the Sun Belt Conference going into the conference championship.  We had battled some ups and downs all year with injuries and went into the conference meet curiously hopeful.  We hosted the conference meet in Bowling Green, KY in early November and the day was unseasonably warm.  At race time temperatures were over 70 degrees.  We knew that each runner would need an outstanding race for our team to get first or second.  During the race a couple of the top-ranked runners in the conference dropped out from heat fatigue.  I was still feeling good and kept moving up through the pack.  I didn’t realize it but with one mile to go I was in second place, about 100 yards behind first.  I was able to reel in first place on the last major hill with about a quarter mile to go and took the win.  As I turned around I began seeing all my teammates coming in and all looked strong.  We won the conference championship by three points!


What is your favorite distance to run and race?

I love all distances from 5K to half marathon. 


Do you have any long-range plans?

I would love to be part of making the Lake Cumberland area of KY the epicenter of great distance athletes in the eastern US.  I’ve started a distance running camp, called KY Elite Running Camp with the desire to help be a part of this dream.  2018 will be our second year for the camp.  2017 camp attendees included two state champions and one national champion.  We are on our way!!! - (Note: Check out video on the KY Elite FB page on this years camp which is July 12-14, 2018 - Camp Sign up here)


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

I love the diverse seasons, yet overall mild climate.  I love the terrain.  We are truly blessed to run in one of the most beautiful places on earth.


What do you struggle with most with regards to running?

That my body just won’t do what it used to!!!!  Ha.  Really, though I struggle with the same things most of us probably struggle with:  getting up super early to train, training in really cold or really hot weather, and balancing my love for running with family, work, serving my church family, and other things I enjoy doing.


What do you see as a trend in running?

I am seeing more and more people running their first ever 5K which is awesome.  That’s how we all got started!  I’m also seeing the veteran runners move more to longer distances and specifically to the trails. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Every day we have breath in our lungs is a blessing from God.  Therefore, every day we get to run is truly a blessing.  Let’s enjoy every minute of the action.
A few of my favorite quotes:

  • “If you want to run fast, you have to run fast.” – Steve Daffron (the pharmacist who coached me in high school)
  • “To give anything less than your best is to sacrifice the Gift” – Steve Prefontaine
  • “Just Do It” –Nike tag line


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

KY Elite Running can be found on Facebook and soon, Instagram.

Camp Sign-up Page


Any closing comments?

One of my greatest running joys happened in 2009.  I worked with an international non-profit called Vapor Ministries for 7 years.  One of our ministry centers is in Ngong, Kenya where we own what we think is the highest altitude track in the country of Kenya.  Needless to say, we have many world elites who use our facility to train, including 3 medalists from the last Summer Olympics.  In 2009 I was staying in Ngong for an extended stay and got hooked up with Paul Tergat’s training group.  Paul is a former world record holder in the marathon and his training group produces many of the greats today.  On one particular day I was running with the group and Paul Tergat joined us.  He made it a point to run with me the majority of the run and it was amazing to see people from small villages that we ran by come out to see one of their heroes on a training run.  They would come to the side of the road and yell “M’zee Paul!”, which would translate something like “Sir Paul”.  It’s a term of honor.  On that day, I was a guest of a great and it was a true joy running with him.


Friday, February 23, 2018

Weekly RunDown #76

Clarence DeMar
"Not only in running but in much of life is a sense of balance and proportion necessary."
Clarence DeMar

If you do not know about Clarence DeMar there is some info here and here as well as a book: Marathon: Autobiography of Clarence DeMar  America's Grandfather of Running.  Just ordered the book so will review it when done.  Also, see video of Clarence DeMar below.

I have started to post my interviews once and week and will do them on what I will call "Interview Tuesday."  This weeks interview is with Kentucky and New Masters Runner Gordon Turner

I think I am going to have to try and interview Dave Jones who ran a marathon in all 50 states and in all 8 Continents - all in one year

The Tokyo Marathon, this Sunday the 25th, Men's Preview and Wilson Kipsang says the world record is on his mind.  Here is the Women's Preview.

A look at fatigue and what it can tell you

I have not run in the Inov-8 line but Ben Mounsey gives the history of the X-Talon

A list of hiking trails but how many have you run or would you run

iRunFar.com's This Week in Running: February 19, 2018

LetsRun.com's The Week That Was in Running: February 12-18, 2018

USATF roster for the world indoor championships March 2-4 in Birmingham England

Four Training Ideas from David Roche

So, who has been added to the Altra Elite Team for 2018

Phil Maffetone talks about walking

An interesting insole that is more about creating a sensory cue to help with form, anyone tried these

Need some tips for running downhill, here are some from top ultramarathon coaches

Ryan Sandes and Ryno Griesel attempt better the FKT on the Great Himalaya Trail.  The current best time for the 14000km trail with it's 70,000m of elevation of gain and loss is 28 days - 13 hours - 56 minutes.

How many of these have you seen: Best Running Movies Ever

The importance of Prebiotic Fibers

Aravaipa Running has a new Podcast (Trail Currents is the new name) - that has flowed out of Aravaipa Trail Talk.  The first two episodes, with Jamil Coury & Jubilee Paige, are about cheating (Show #1) and Ultra Race Lotteries (Show #2) - Here is the YouTube link to the first show

Karl Meltzer is still winning at 50 and just won the Lone Star 100 for his 40th 100 mile win

A look at setting expectations - should we set them high low or somewhere in-between

What books are you reading or have you read lately that relate to running, here is my list (links are affiliate links):

Masters Running News
How a 51 year old credits his Mtn. Bike for sub 17:00 5k's


Races this Coming Week
Transgrancanaria, Las Palmas, Canary Islands - February 23-24, 2018
Mount Cheaha 50K, Delta, AL - February 24, 2018
The Black Mountain Marathon and Mount Mitchell Challenge, Black Mountain, NC - February 24, 2018
Orange Curtain 100K/50K/30K/10K, Cerritos, CA - February 24, 2018
Antelope Canyon Ultras, Page, AZ - February 24-25, 2018
Phoenix Marathon, Mesa, AZ - February 25, 2018
Tokyo Marathon, Tokyo, Japan - February 25, 2018


Past Weekend Race Results
2018 USA Indoor Championships, Albuquerque, NM - February 16-18, 2018
Black Canyon Ultra (100K/60K), Mayer, AZ - February 17, 2017
Chabot Trail Run, Castro Valley, CA - February 17, 2018
Everglades Ultras, Copeland, FL - February 17, 2018
Jackpot Ultra Running Festival W/2018 U.S. National 100 Mile Road National Championship, Henderson, NV - February 17, 2018
Austin Marathon, Austin, TX - February 18, 2018


Clarence DeMar winning his 7th Boston Marathon


Courtney Dauwalter Ultra Runner | 24 Hour Endurance Run Record Holder


Preview for the 2016 Antelope Canyon Ultras which is running this weekend - Looks like a cool course


UTMB 2017 56K CCC


Mountain Outhouse News from 2/16/18


Video on Zack Bitter put out by one of his sponsors - NOW Foods

Jamil Coury's Video from the 2018 Running Up for Air race - he did the 12hr race


Mark Allen on building an Aerobic Base


As an Ambassador for SFuels here is my latest video - You can try the new drink with free shipping on your first bag and also get a 1 year guarantee















Tuesday, February 20, 2018

Interview Tuesday: Meet Kentucky and New Masters Runner – Gordon Turner

My plan, so as to spread out these interviews, is that I am going to post them on what I will call now call Interview Tuesday's

I have had a great time connecting with runners I have known, but not well, and with runners I have met only shortly at a race.  Gordon Turner is one of those runners that till this year I basically only met each year at the Rotary 5K Trail Race at Pulaski Park near Somerset.  Gordon, as you will read not only runs but puts on races.  Enjoy the interview and find out more about Gordon.  Make sure to share these interviews so that more people get to know about the great runners we have here in the Bluegrass State.


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

My name is Gordon Turner, I’m 39 years old, I was born in Somerset, KY.  I grew up and graduated High School from Wayne County in 1996. I attended Somerset Community College and Liberty University.  I have been married for 14 years and and have 3 children ranging from 13 years old – 9 years old.


What is your profession? 

I have worked with United Parcel Service for 18 years and I also work for GT Races as a timer and manage online registration database for races. Timing races has really become fun for me! I want to Thank Shawn Daugherty for that opportunity. At first it was tough knowing I want to be out there running those races, but as time went by I‘ve really enjoyed watching everyone cross the finish line and seeing the accomplishment on their faces.


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

I started running about 15 years ago when I met my beautiful wife Arden. Honestly the funny part was I knew this was the way to get to spend time with her and that’s where it all began.


How long have you been running? 

I’ve been running about 15 years, but really started running semi-competitively in 2012 in 5K’s and picked up a few half marathons then decided to tackle my first marathon.  Since then I’ve completed 3 Marathon and planning two more over the next two months. This is my first year as a master runner and I’m looking forward to see what 2018 holds.


Did you participate in any other sports over the years? 

I wasn’t much of a athlete in High School but did play some sports leisurely Baseball, & Softball.


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

I didn’t run in High School or College, I just picked it up later in Life.


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 – 21:51
  • 10K – 45:39
  • Half – 1:39:52
  • Marathon – 3:41:17


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

My first marathon was my most memorable race for me.  It was the Kentucky Derby Marathon.  Through my training I just kept thinking, there is no way I can do this, NO WAY.  However I just kept faith in my training plan and I had a great training partner in David Smith to help me get ready.  Race Day came and I was a nervous wreck, I kept doubting myself.  The race began and I finally settled in and was able to finish with a time of 3:41:41. None of this would have been possible without a supportive wife and family, my training partner and some awesome Hydration products from SWORD.   A huge Thank You goes out to Co-Founders Scott Black & Shawn Stasko.  Thank You for your hard work and for your awesome Product developed here in Kentucky.


What is your favorite distance to run and race?

My favorite distance is the Marathon,  There is just something about the marathon for me that brings a challenge. I think mostly it gives me motivation to get out and train and put in the training! 


Do you have any long-range plans?


My long range plans are to continue to run Half & Full Marathons, I like to run a couple a year.  My Dream is to have a BQ time down the road, I need to keep building my base mileage and hope the stars align to make this dream a reality.


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

Running in Kentucky definitely brings a good mix of hills and some flat ground  together.  Living around Lake Cumberland and The Daniel Boone National Forest is Awesome. You can mix in many runs along the road to incorporate views of Lake Cumberland and at the Trails at Pulaski County Park.  However, I would say 95% of my runs are on the road.

The best part is I can travel 30 minutes South and run some beautiful trails at Yamacraw.  That is one race you don’t want to miss out on if your reading this article.  Yamacraw has a 50K – 20K & 10K and always takes place in early April. (My note: Yamacraw is sold out for this year, they have a Wait List,  but is for sure one you want to add to your list)

Lake Cumberland and all around the state of Kentucky has some awesome places to run. I would highly encourage you to visit your local running store, buy a pair of running shoes and hit the road or the trails and enjoy what the terrain of Kentucky has to offer.


What do you struggle with most with regards to running?

My struggles have always been making sure I have the right balance to stay healthy and avoid the normal running injuries, my job at UPS is physically demanding on my body and I work some long hours.  I always try to get up  anywhere from 4 – 6 am and get my training in.  So for me I’ve really tried to follow the 80/20 Running from Matt Fitzgerald, “Run Stronger and Race Faster by Training Slower.”  So far this approach seems to help my body in recovery and allows me to get back out the next day and hit the road again.


What do you see as a trend in running?

From a timing perspective, it seems we have really seen a boom in new runners at the present. The excitement is there and the sport of running is growing!  We see more races popping up making it easier for runners/walkers to participate in. 


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

  1. Visit a local Running Store and get fitted correctly for the right shoes.
  2. Build your Base Mileage slowly and Be Consistent in your Training.
  3. Make sure you learn how to fuel properly and find what works for you, I’ve had great Success with SWORD.  If you have questions about SWORD feel free to reach out, I would love to tell you more about this awesome product.
  4. Never doubt yourself – if you have your goals set on your first 5K, Half Marathon, Marathon or even an Ultra. DON’T GIVE UP – DREAM BIG!


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


Any closing comments?

In closing I would just like to encourage everyone to enjoy the sport of running, don’t make it complicated. Enjoy the process, it takes time but most of all if you put in the training you will see the fruits of you training. 

“The secret of your success is determined by your daily agenda” John Maxwell

Friday, February 16, 2018

Weekly RunDown #75

Meb Keflezighi
“Most of us have enough areas in our lives where we have to meet others’ expectations. 
Let your running be about your own hopes and dreams.” 
Meb Keflezighi

This week I interviewed Kentucky and Master runners Nelson Weaver and Dudley Walden.  Starting next week I will be doing the interviews on Interview Tuesday's.

Nice article on the Robertson twins, Zane and Jake, move to Kenya

Amy Cragg is looking for a PR at the Tokyo Marathon February 25th

Interview with Camille Herron: I was Born to Run

While I am entered to do the Tunnel Hill 100 this year it looks like they are adding a Marathon and it will be a certified course as well as a Boston Qualifier.  Should be good as very little elevation and also on softer ground but still a good surface to get a BQ on.  You can keep up on it being added on the Tunnel Hill FB page

I showed this video a few weeks ago of a talk by Eliud Kipchoge and Dave Bedford - Outside Online had broken out some of Eliud's comments in this article .

Outside also takes on the call for X-Country to be "more extreme" and "edgier."  I think this can go too far but being one who loves X-Country and would love to see it back in the Olympics I have to say the recent world championships I have watched have been little more than track meets on manicured grass lawns with a few hay bails to jump over once in a while.  I do not want to sound old but back in the day I remember running through mud up good sized hills and ealing with what ever weather came at you and little was easy or for that matter fast - it was just plain hard.  See the video below of the BUCs X-Country races in the UK and other associated videos as these races were tough.

How many of these National Parks have you run at, I have run at three of them?

I have only done one of these races - The Carlsbad 5000

I am currently reading Endure by Alex Hutchinson and here is a short review by LetsRun.com.  I am only about a 1/3 of the way done and it is a great book and is up there with Peak Performance by Brad Stulberg and Steve Magness

Want to enter UTMB, or any of the other races offered, well here is how to register for 2019.  While there is a lottery to get in I do like this: "Riders who have been refused twice in the 2017 and 2018 draws on the same race may enter the individual race on the same race in 2019 without going through the draw provided that they hold the necessary points for 2019."

LetsRun.com's The Week That Was in Running: February 5-11, 2018

iRunFar.com's This Week in Running: February 12, 2018

Athletics Weekly's roundup of indoor track and other events

A look at why the creators of SFuels did so

The Training for Ultra Podcast talks to Yiou Wang, Cara chase and Jeff Browning.  Really like Jeff Browning interviews as always good stuff comes up.  Liked how he described his diet as he called himself a "flexitarian."  Diet section starts at 1hr 32min into the interview.

How many of these are on your bucket list.  Only one of them might be on my list, Great Wall  Marathon, but might try the Missoula Marathon one day

Preview of this weeks 2018 USA Indoor Championships and more on the meet,  in Albuquerque, NM

A look at the Tarawera Ultra

Want info on the Comrades Marathon then check out The Marathon website

A look at John Kelly's AT 4 State Challenge FKT attempt

Ultra Run MD writes on the 31 benefits of running 31 miles through the night

Emmanuel Bor becomes the 500th sub 4:00 miler


Masters Running News
Want to see what your age graded time is here is an Age Grade Calculator


Races this Coming Week
2018 USA Indoor Championships, Albuquerque, NM - February 16-18, 2018
Black Canyon Ultra (100K/60K), Mayer, AZ - February 17, 2017
Chabot Trail Run, Castro Valley, CA - February 17, 2018
Everglades Ultras, Copeland, FL - February 17, 2018
Jackpot Ultra Running Festival W/2018 U.S. National 100 Mile Road National Championship, Henderson, NV - February 17, 2018
Austin Marathon, Austin, TX - February 18, 2018


Past Weekend Race Results
Orcas Island 100, Orcas Island, WA - February 9-10, 2018
Louisville Lovin' the Hills, Louisville, KY - February 10, 2018
Tarawera Ultramarathon, Rotorua, New Zealand - February 10, 2018
Iron Horse Endurance Runs,  Florahome, FL -  February 10-11, 2018
Lone Star 100, El Paso, TX - February 10-11, 2018


A look at Meb Keflezighi


Meb's 2014 Boston win


Highlights of the 2018 Louisville Lovin' the Hills Race


Mountain Outhouse News (2/10/18)


BUCS Men's 2018 A Race


And if you want tough here is a clip from the BUCS Championships


From last year's (2017) Black Canyon Ultra


Story of another runner who went to Kenya


REI: How to Run a 100 Miles













Wednesday, February 14, 2018

Meet Kentucky and Masters Runner - Dudley Walden

Not sure about everyone else but it has been fun and informative to ask questions of local runners and learn about their running journey.  This interview is with Kentucky and Masters runner, as well as veteran, Dudley Walden.  Dudley was  wounded in Iraq and was told he would never run  again.  In seeing Dudley, when I get to his neck of the woods, I can attest to the fact that the diagnosis that he should never run again was faulty.  I hope you enjoy and are inspired by Dudley’s story.


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

I’m from Murfreesboro, TN and I’m about to turn 52 years old.  Judy and I have been married 25 years and have 3 boys, ages 23, 18 and 11.  I graduated from Middle Tennessee State University.  I became a Christian in 1998, and it radically changed my life from that point on.


What is your profession?

I retired from the Army in 2010.  I was an Infantryman and spent 24 years in the Army, retiring as a First Sergeant.  I’m a military human resources civilian now and work at Human Resources Command running Army Promotion and Selection Boards.


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

I just ran in the Army as part of normal PT.  I ran a few races (3 marathons and a few halves and 10Ks) in the late 90s.  I was pretty seriously wounded in Iraq in 2003 which broke my femur and ruptured my quadriceps.  I had numerous surgeries and spent about 18 months in physical therapy.  I was told I shouldn’t ever try to run again, so for about a decade I did just that.  Strangely when I started back running, I realized my knee responded by getting stronger.  I’ve been able to handle 50 mile weeks with no problem, but I had to work up to it slowly.


How long have you been running?

My wife became interested in running about 3 years ago so we started running together.  She was the inspiration for me to start running again. It is a great, healthy activity that we enjoy doing together.


Did you participate in any other sports over the years?

I played soccer in high school.  Other than that I just participated recreationally in different sports in college or the army.


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. 

I’ll just share what I have from the last couple years.  I won’t see any of my times from 20 years ago again.

  • 5K - 24:55
  • 10K -  52:56
  • Half Marathon - 1:57:39
  • Marathon - 4:22:39


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

The 2017 KY Derby Marathon and not in a good way.  I had a goal, but totally bonked during the race.  Normally, I just run, enjoy the race, and I’m satisfied with whatever time I run.  Training really hard for so long and then doing poorly was disappointing.  It taught me to respect the distance and stick to the goal pace.


What is your favorite distance to run and race?

The half marathon and of course:  The E'town Half Marathon hosted by Running Soles!


Do you have any long-range plans?

We are running the LBL 60K, which will be my first ultra.  I’m really into just overall fitness and long term quality of life.  Running is only a part of trying to live healthy.


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

The people.  We’ve lived several places while in the army.  Kentuckians are some of the friendliest people I’ve ever met and I love our running community.


What do you struggle with most with regards to running?

Hills!  I’m a terrible hill runner and was even when I was younger.


What do you see as a trend in running?

I see a lot people being “running tourists”; building a vacation around a race.  I think it is a great way to see a new area, meet different people and still do something healthy.


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

Even though I usually have a goal time for a race, I try to concentrate on the process and not the goal.  The process is a healthy, active lifestyle.  If I do that, I’m successful whether I meet a specific time or not.  Celebrate achieving a goal, but enjoy God giving you the ability to run.


Any closing comments?

Thanks for teaching me to always carry an “emergency gel” on long runs.  I read that in one of your blog posts and have done it since then.  It has bailed me out a couple of times.

Monday, February 12, 2018

Meet Kentucky and Masters Runner - Nelson Weaver

It has been fun getting to know people around the state that I may have only meet briefly at races but through these interviews have gotten to learn a little more about them.  The following are some questions I asked Nelson Weaver and I hope this will further let you know more about him and learn even more about the great community of runners we have in Kentucky.


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

I am 45 years old and was born & currently reside in Somerset, Kentucky (near beautiful Lake Cumberland).  I am married to the most wonderful woman in the world, my best friend, Millie, and we have a spectacular daughter, Lily.  I am a Christian and I love the Lord!  I grew up on a farm and graduated from Wayne County High School (Monticello) in 1990, and the University of Kentucky in 1994 with a degree in Crop & Field Science & a minor in Agriculture Economics. 


What is your profession? 

I am a Real Estate Broker & owner of Lake Cumberland Real Estate Professionals.  I have been in real estate for almost 19 years.  My wife and I are active with our church, The Creek, our local community, and several charities.  Serving as a board member on Habitat for Humanity, I have just taken over as Race Director for The Lake Cumberland Half, a beautiful 13.1 mile road run that starts at Lake Cumberland.


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

I have always been physically active and enjoyed lifting weights with light cardio over the years.  I taught a Spin Class for 7 years but wanted to do something more challenging, so I decided to take up running. 


How long have you been running?  

I transitioned to running in 2012 at the age of 40.  We bought a treadmill and I was hooked after just a few runs.  I began reading everything I could about the sport and how to get faster.  (I should have concentrated more on staying injury-free!) 


Did you participate in any other sports over the years? 

I played basketball up until my Sophomore year in high school and then played football my Junior & Senior year.  


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

I never ran competitively throughout school and now I wish I could have so bad.  I feel I have missed out.


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:  19:50
  • 10K: 43:11
  • Half Marathon: 1:34:33

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

I must say my favorite races are trail races and there is not a one that does not leave a memory.  From the first 5k Rotary Trail Run in January 2015 (where I turned my ankle, and realized I needed to run trails more often), I was totally hooked on running wild & free in the woods.  One notable race was last year’s Dry Creek Trail 10K race near Nashville Tennessee, where I really pushed it and knew I had a bunch of people in front of me, but when I crossed the line and looked at my wife, she had this surprised look on her face, and she says “You Won!”  As it turns out, I did place first for the 10K, but all the fast runners were doing the Half and Full Marathons.  I love the Yamacraw run at Stearns (Brian Gajus), the Hot Hot Hundred & The Reaper 30K at Morehead, and the Rough Trail Ultra at Red River Gorge (Mike Whisman) is breathtaking (literally).


What is your favorite distance to run and race? 

I do not really know what my favorite distance is at this point in my running career.  Once I complete a distance I want to go farther.  For my level of fitness, I would say a 25K trail race or Half Marathon on the road is about right to open it up and really push your limits.


Do you have any long-range plans? 

Yes, to run until my 80s-90s!  I am at a stage where I am still gaining speed & endurance so there are so many options looking forward.  This year I am running my first road marathon at Louisville in April and hope to BQ (I love the trails but one time I have to run at Boston).  Then in November I have signed up for my first 50K!  I definitely want to knock out a 50-miler and hopefully a 100-mile run in 2 or 3 years.


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

We have some of the best varied running terrain of anywhere.  Without driving too far you can easily find a flat course, a slightly hilly run, or a shred-your-glutes-&-quads hill climb.  There are so many challenging & beautiful trails, especially along the Sheltowee Trace.


What do you struggle with most with regards to running? 

Time.  There is never enough time to squeeze in the amount of training, running, & races that I would like.  It is an on-going struggle being a business owner, husband, & father and trying to balance all those roles.  Running enhances my life, but I don’t want to take away or miss out on family time.  


What do you see as a trend in running? 

I see two things.  The longer Ultras continue to pop up and humans keep pushing unfathomable limits – it’s amazing!  I also see more runners using social media apps where we can feel a part of a community whether we run with each other day-to-day or not.  I am excited daily to check my Strava news feed and see where my friends & heroes have ran.  It pumps me up.


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

Running is a gift.  Do not take for granted good health and always being able to run.  Take care of your body.  Be patient starting out and be content to get a slow, easy, base established before throwing in too much intensity.  Our bodies can do amazing things, at any age, but it is a slow biological process.  So, eat well and be sure to get plenty of rest & recovery.  


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


Any closing comments? 

I am so thankful to be a part of the running community and I think it is incumbent upon us to give back by volunteering, encouraging, & inspiring those around us who do not realize what they are capable of.  The neat thing about running is even though we line up against one another when the race begins, we are only competing against ourselves & our past efforts.  We root for those who finish in front of us.  We cheer on those who finish behind us.  We all know everybody has a different story and we know how hard everyone else has trained to get to where they are.  I truly love this sport!


Friday, February 9, 2018

Weekly RunDown #74

Grete Waitz
"Sustained motivation is essential to achieving your potential."
Grete Waitz

If you have not already check out my interview with Kentucky and Masters runner Teresa Garrison as well as Kentucky runner Mary Rose

David Emch wins the North Face 100K in Thailand

Not sure how many of you knew of, or knew Ken Young, who founded the Association of Road Race Statisticians (ARRS) but he recently passed away.  Due to a number of factors Ken did not have anyone to pass on the ARRS so as of now it appears the ARRS is halted.  For some background on him Amby Burfoot wrote an article on him back in 2016: The Endless Toil of the Big Data Guy.   Here is a good article on Ken: Passing of Ultrarunning Legend Ken Young.   I ran with Ken back in the late 70's and early 80's in Tucson and did many a trail run with him.  He was one of the first Ultra guys before Ultra was what it is today. By the way if you want to read about the fastest 100 mile runners of the 70's, 80's and 90's check out Davy Crockett's free online book: Swift Endurance Legends - lots of great info.

If you have spent any time online you may have heard of parkrun in the UK , in it's 11th year, (500 locations, 5013 clubs  & 1,551,934 runners)but did you know it has been in the US since 2012 (15 locations, 1219 clubs  & 18,588 runners ).

So do you think there should be pacers in races?  I am not talking about the ones that are there to help the pack to a certain time but the ones that pace the leaders, in some races there are even pacers for the good but not as great runners.  OutsideOnline looks at this in their article "Pacers are Ruining the Marathon" and I have to say I am not a fan of pacers as I like to see racing not pacing.  Sure a record is nice but in the context of a race it is so much better.  I understand they have them in races from the 800m on up but even there it is hard to beat a World Record set by an athlete intent on it no matter what, just watch David Rudisha in the 2012 London Olympics win the 800m from the front in a WR.

If you have read Steve Magness', written with Brad Stulberg  , book Peak Performance - and if not I highly recommend you do - here is a look at how he trained in High School

Might be an interesting meet in a year with no major T&F championships: New Athletics World Cup.  Sad that the longest race is only 1500m, also looks to be competing with some other high profile events

iRunFar.com's This Week in Running: February 5, 2018

LetsRun.com's The Week That Was in Running: Jan 29 - Feb 4, 2018

The Weekly Round-up from Athletics Weekly

Race recap of the 2018 Beppu-Oita Mainichi Marathon & see the video of the finish at the "Recap"link or below

Overview of this past weeks USATF X-Country Championships

The IAAF 1/2 Marathon World Championships are in Valencia Spain March 24th and here is the USATF Team

Interview with Mary Cain on her 2018 plans

Also, this past weekend was the USATF 100 Mile Championship in Huntsville, TX at the Rocky Raccoon 100 Mile.  Not taking anything away from the winners, they deserve the wins they got, but did the field contain the best 100 mile racers?  Not sure how the USATF picks the races and what would draw the best fields, well I have some ideas, but would be good to see a Championship with all the big names at the line, or at least a large number of them.

Yuki Kawauchi not only runs marathons but also the ever popular, in Japan, Eikeden events and in the Saitama Ekiden event this weekend he passed 44 people on his leg.

Good article on resilience from the writers of Peak Performance, a book I highly recommend.

The Lone Star 100 is this weekend and Karl Meltzer who is the winningest 100-Mile ultrarunner is entered

Race report on the Lakeland 50 held in the Lake District of Cumbria England

Completeing the Nolan's 14 in the summer is hard enough but Andrew Hamilton did became the first to do it in the winter.  His run has been named the "Snolans" 14

Some thoughts I hadn't seen expressed concerning public, or is it federal, land use.  It is valid to ask who should pay for the care of lands only some use.  I am for sure not for land simply being taken and sold off to the highest bidder but as is often the case what one hears is not always the whole story from, that is usually true of both sides.

Great excerpt from Alex Hutchinson's new book - Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - a book I just got and started this week.

Toni Reavis writes on Why People Start Running


Masters Running News
Boston Marathon race director 63 year old Dave McGillivray finished the 7 Marathons on 7 Continents in 7 Days challenge


Races this Coming Week
Orcas Island 100, Orcas Island, WA - February 9-10, 2018
Louisville Lovin' the Hills, Louisville, KY - February 10, 2018
Tarawera Ultramarathon, Rotorua, New Zealand - February 10, 2018
Iron Horse Endurance Runs,  Florahome, FL -  February 10-11, 2018
Lone Star 100, El Paso, TX - February 10-11, 2018


Past Weekend Race Results
2018 USATF X-Country Championships, Tallahassee, FL - February 3, 2018
Elephant Mountain 50K, Cave Creek, AZ - February 3, 2018
Orcas Island 50K, Orcas Island, WA - February 3, 2018
Sean O'Brian Trail Runs, Malibu Creek State Park, CA - February 3, 2018
Rocky Raccoon 100 Mile, Huntsville, TX - February 3-4, 2018
Surf City Marathon & 1/2 Marathon, Huntington Beach, CA - February 4, 2018


New York Road Runners look at Grete Waitz 9 wins at the New York Marathon.  Grete passed away from cancer at 57 in 20011


Billy Yang's new video - THE WHY: Running 100 Miles


2018 Vibram Hong Kong 100K


Finish of the 2018 Beppu-Oita Mainichi Marathon


Ultra pur : Anton Kupricka, l’ovni de l’ultra trail - Translates to: Ultra pure: Anton Krupicka, the UFO of ultra trail


Łemkowyna Ultra Trail® – UTWT Discovery Race


More UTMB goodness with a look at the 2017 CCC (101K)

Orcas Island 100 - which is running today (2/9) and tomorrow


Ok, I know it is not running - well running is involved, probably more than some would like - but this is one tough sport.  The 2018 Cyclocross World Championships.  The fans really love this sport.









Wednesday, February 7, 2018

Meet Kentucky Runner - Mary Rose

2017 Backyard Classic - Photo by Anne Goodman
In an effort to let others know what a great running community we have here in Kentucky, and the
surrounding states, here is another interview from a runner you may not have heard of but one who has inspired many by her love for running and having a great attitude.

The following are some questions I asked Mary Rose and I hope this will let you know a little bit more about her and show the great group of runners we have here in the Bluegrass State.


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

I am 34 years old, born in Indianapolis, Indiana and graduated from the University of Evansville majoring in Creative Writing, Sociology and Religion.  I was a group home manager for individuals with physical and mental disabilities for five years before I got married and had my first child.  Our family moved to Louisville in 2015 when I was 9 months pregnant with the twins, then settled in Elizabethtown in 2016.

2016 Urban Bourbon - Photo by: Urban Bourbon

What is your profession?

I am a stay at home mother to four children ages 6, 4, 2, and 2. They keep me slightly busy


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

I attempted the Couch to 5K program before and after each of my pregnancies.  First, I did it in order to lose weight to help get pregnant, then as a way to try to get back in shape afterwards.  I completed several 5K and 7Ks during that time but never got to the point of running consistently and being able to run the whole thing. When I got back to it after the birth of the twins, I had accountability this time from afar with my friend Holly in Evansville, locally the Louisville Moms Run This Town group, and then the Running Soles group when I moved.  I was able to stick with it and turn it into something I was passionate about for the first time in my life. 


How long have you been running?

January 2016 was when I started running consistently, two months after my twins were born. So right at two years. 


Did you participate in any other sports over the years?

Freeman Lake Kids Race  - Photo by Jackie Edwards

Powerlifting and soccer in high school.  I was pretty active all through school and enjoyed playing intramurals in college;  Soccer, basketball, flag football, ultimate frisbee - all the fun things.


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

I was a sprinter in track in middle school and early high school. But mainly focused on shot put. I started powerlifting to help get stronger for shot put. 


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  - 10/8/17 Railsplitter 5K 36:32.59
  • Half Marathon  - 4/29/17 Kentucky Derby Half Marathon 2:55:46 
  • Marathon distance -  9/8/17 Run Under The Stars 10 Hour Endurance Run 7:51 (I haven’t ran an official marathon but have hit the distance several times during races) 
  • 50K  - 11/11/17 Run Amok 50K 12:46:30 


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

Several races stand out in my mind. The Urban Bourbon in 2016 was my first half marathon. Prior to that year I had never run 5 miles. I will never forget crossing that finish line with my friend Holly and having a bunch of my Louisville Mothers Run This Town friends jump the fence to come hug me and get a picture.  The 2017 Louisville Lovin the Hills 15 mile trail race at Jefferson Memorial Forest was another memorable one.  I worked hard and pushed my body to make it through those hills and get to the finish.  My friend Lori put the wooden heart medal on me at the finish line and I thought she was a mirage as I was coming up that last hill.  I was so happy. Going back a bit, I reached my goal of completing 5Ks in 2015 when I ran one when I was 34 weeks pregnant with the twins.  I was in last place by quite a bit (except for my husband who wouldn’t leave my side) but I remember how thrilled I was to have crossed that finish line.


What is your favorite distance to run and race?

The sprint to the finish is definitely still my favorite part of any race, but I think the half distance is the most rewarding. 


Training with 4 Little Ones - Photo by John Stewart
Do you have any long-range plans?

Right now I am focusing on healing my separated abs (I have Diastis Recti following the birth of my twins and having 4 kids in 4 years) and my knee.  Physical therapy at PT Pros (I love having a fellow runner as a PT) has been super helpful and I have been focusing on getting a better base then will work my way back up to longer distances again.  Other than Ragnar, I’m sticking to under 10 miles this Spring. I will work back up to to a half and am signed up for the Backyard Classic 8 Hour Endurance Run in August.  Long-term, one of my goals is to run a Sub30 5K.  First, I will work towards a Sub35.:)


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

There are so many fun races, great trails, and wonderful people. Running is definitely about the journey and my running journey in Kentucky has been fantastic. 


What do you struggle with most with regards to running?

As a “back of the packer” it can definitely be hard sometimes to not get caught up in seeing how fast other people progress in their running. I often have to remind myself that my journey is no one else’s but my own. That my feet have gone up and down hills and through creek beds and made it to the finish line the same as someone who finishes hours before me. 


What do you see as a trend in running?

Running as a community.  Through local running stores like Running Soles here in Elizabethtown and free programs like Louisville Mothers Run This Town in Louisville, as well as social media groups, all you have to do is take the first step and you can be a part of an amazing group of people.  They will inspire, encourage, and support you. My running friends have become some of my best friends in life. I don’t know what I would do without them. 


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

This is where you were meant to be.  Running is truly a sport where everyone can go their own pace and take their own journey. Do not compare yourself to others; focus on you and what you want to accomplish. And make sure to sometimes ditch the watch and just go get immersed in the woods for awhile. 


Any closing comments?

Thank you for the chance to tell a little about my running journey.  I am inspired every day by other local runners and am enjoying reading each of their stories as you post them. 



Monday, February 5, 2018

Meet Kentucky & Masters Runner - Teresa Garrison

In this interview I talk to Teresa Garrison of Elizabethtown Kentucky, who is also a Masters runner, about her running.  I hope this will let you know a little bit more about her and also inspire you.


Tell us a little about yourself not necessarily related to running: 

I'm 57 years old. I was born in Louisville. I grew up in Middletown and graduated from Eastern High school in 1979


What is your profession?

I'm self employed.?


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

I had smoked for 20 years and was overweight. 


How long have you been running? 

I joined a local running group in 2010 and started training for a 5k.


Did you participate in any other sports over the years?

 I played softball for a church league but wasn't very good. Did you run in grade school, High School or College? No, I was not athletic at all. 


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 - 26:00
  • 10k is a 56
  • half marathon -1:56 
  • Marathon - 4:18
  • I'm  not a fast runner but I normally place in my age group in the smaller runs.

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

My most memorable was Cloudsplitter 50k, it was my first ultra and it was beautiful. Me and my friend Mona trained hard and I enjoyed running it. Tunnel Hill was also memorable because it was my first 100 miler. 


What is your favorite distance to run and race? 

My favorite distance is 50k but to race my favorite is a 10k. 


Do you have any long-range plans? 

I'm doing LBL 50 miler in March, Yamacraw 50k in April and doing Tunnel Hill 100 again in November.  


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

This is the only place I've lived so of course I love it.  I discovered lots of beautiful trails since I started trail running. 


What do you struggle with most with regards to running? 

Speed on the trails I struggle with so I try to enjoy them and not fall. 


What do you see as a trend in running? 

I see 100 milers becoming more popular.  You can do one as long as you put in the training, it's also a mental challenge. 


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

To train hard, eat well and enjoy it! 


Any closing comments?


I never thought I would be called a athlete.  I love to run and hope I can do it for many years to come.  I recently started taking swim lessons and I'm enjoying it too.  




Friday, February 2, 2018

Weekly RunDown #73

Steve Prefontaine
"Success isn't how far you got, but the distance you traveled from where you started."
Steve Prefontaine

The above quote's from Steve Prefontaine in honor of what would have been his 67th birthday this past January 25th.  Check out the video Fire on the Track below

This week I did an interview with 2:21 marathoner Zack Beavin of Lexington Ky

The USATF X-Country Championships are this weekend in Tallahassee FL and here is a preview and here is LetsRun.com's preview along with a look at the upcoming weekend

As I have been dealing with what the best I can tell is Plantar Fasciosis/Fasciitis or at least something like it.  Here is a good article on the issue written by Golden Harper of Altra and also below in the video section is a video on the issue that is very good.

So you want to do a self-supported adventure, well here is some advice

5 Tips for things to avoid so as not to sabotage your running and often creep in during the winter, but truly can enter in at any time.

In the event you did not know the connection between the marathon and Spartathlon here you go: The Man Who Inspired the Marathon

iRunFr.com's This Week in Running: January 29, 2018

LetsRun.com's The Week That Was in Running: January 22-28, 2018

Well the first run of the Ultra-Trail World Tour in Hong Kong did not go off without some controversy in the men's race

Seems putting the blame on Strava, as some want to do, is misguided since if you are in sensitive areas you probably do not need to be on Strava at all - more here.   By the way while I use Strava it is not a necessity and thus to not use it will not make anyone less of a runner or person.  Take responsibility and if using Strava, or any social media for that matter, can create issues do not use it - seems sort of simple.

Good story on Dejen Gebreselassie's road to running for Autralia

Ultimate Directions Fastest Known (FKT) Time of 2017Awards

More on the Big Dog Backyard Ultra

Not sure how many of you read Track & Field News but back in the day I always waited for my new edition to arrive.  Here us an article on T&FN as the December 2017 issue was the last "print" issue they will put out.  It is obvious that the internet and being able to have instant news was if not the main cause a major contributer.  Since the magazine was mostly about stats and results, with some articles, by the time it got to you it was old news and thus less inviting to read.

Good interview with Brad Kerns on the Diz Runs Podcast as they talk about MAF, Primal Endurance, Fat Adaptation and just looking at what for many would be a paradigm shift in training.

Many of you may have not heard of Bob Parker who coached Dave Bedford, hmm many may not even know Dave but you should,  but he - Bob - just passed away - here is some info on Bob

If you deal with injuries, as most do, here is a collection of articles on the subject from iRunFar.com

A look at the Psychology of Peak Performance

Interview on Southeastern Trail Runner Podcast with Jeff Proctor and Damon Barnes on Central KY's first 100 Miler - Falls 100 Miler.  Damon also puts on the Backyard Classic 8HR run in Elizabethtown KY, August 18, 2018

Speaking of races in Kentucky this is much shorter but if you are in the E'town area and want to run a 10K, 5k or run both for a little more challenge come out to the Freeman Lake Summer Trail Challenge on July 7th, 2018.

Want more info on using "power" to train by then check out Episode #69 of the Negative Splits Podcast.  I have started running with a Stryd Power Meter but right now am just collecting data so the next step is to start using Power as a guide for training,

I was looking at the stats for this blog and, for what its worth, the Top 5 Posts, apart from some Weekly RunDowns, to date are:

Masters Running News
Meet 7 runners who started running later in life

Sonja Friend-Uhl (47) breaks 5 in the mile for an Indoor American Record

If you want to find lots of Masters News you might consider a subscription to National Masters News.  I have one and it lets you see how much is out there, especially in Track & field.


Races this Coming Week
2018 USATF X-Country Championships, Tallahassee, FL - February 3, 2018
Elephant Mountain 50K, Cave Creek, AZ - February 3, 2018
Orcas Island 50K, Orcas Island, WA - February 3, 2018
Sean O'Brian Trail Runs, Malibu Creek State Park, CA - February 3, 2018
Rocky Raccoon 100 Mile, Huntsville, TX - February 3-4, 2018
Surf City Marathon & 1/2 Marathon, Huntington Beach, CA - February 4, 2018


Past Weekend Race Results
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


A Tribute to Steve Prefontaine


Prefontaine winning the 1973 LA Times Indoor Mile from the front the whole way


Steve Prefontaine: Fire on the Track


Good video on Plantar Fasiitis/Fasciosis


Dave Bedford's 10,000M World Record in 1973


In light of this week's Orcas Island 50k here is the Ginger Runner's video of the 2015 race


TransRockies Run


Jake and Zane Robertson Story on their move to Kenya to train


UTMB not enough then maybe the PTL is for you