Weekly RunDown #81

"There is no satisfaction without a struggle first."

Marty Liquori

A look at the men's and women's 1/2 marathon championships.  In the men's race, which saw the first 15k (62:11 pace) be more tactical with winds topping out at 30mph,  now three time winner Geoffrey Kamworor, with  tailwind, spilt 13:01 for the 15K to 20K split to break it open.  In the women's race Netsanet Kedebe ran a WR of 66:11 for a women's only race, the record for a mixed race is 64:51.

This week's Interview Tuesday interview was with Tom Bowden of London Kentucky.

iRunFar.com's This Week in Running: March 26, 2018

LetsRun.com's The Week That Was in Running: March 19-25, 2018

Citrus Mag looks at the past week

The course, with help from the weather, won this year as there were no finishers at the 2018 Barkley Marathons

John Kelly provides some 2018 Barkley Race Footage

Canadian running looks at this years Barkley

Want to take part in a summer training camp, here are 10 to look into.  If I had to choose I would do the Colorado  Running Ranch camp with Jeff Browning and Krissy Moehl

Jae at The Balanced Runner looks at Why Your Quads are Sore

Yuki Kawauchi's 78 sub 2:20 marathons in certified as a record by Guinness and on the same day as the ceremony he ran a 1:10:03 1/2 marathon in a full panda suit

Want to know how to get ready for Skyrunning, Redbull has a beginners guide

The U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) has a magazine and you can download the newest copy here.  You can also get back copies here.

One hot topic when talking about form is foot strike.  At the Topo Blog they talk about: Three Truths About Foot Strike

The XXI Commonwealth Games (Gold Coast 2018) begin next week, April 4-15 with Athletics starting on the 8th

Kaci Lickteig talks about the struggle after the struggle -dealing with injury and then being healed only to have other issues crop up

In this interview Stephanie Howe Violet shares about 2018 after her injuries and a building year in 2017

Men's Running Magazine talks with King Kilian.  Sadly Kilian broke his fibula during a mountain ski race and is now in rehab to heal the injury

Great to see Will Rivera who is the owner of Running Soles in Elizabethtown, KY, and interviewed here, is on the US Spartathlon Team for 2018

While running is at its core sort of minimalistic it can still be expensive so here are some suggestions for Ultra Running on a Budget

Really, do we need Dunkin' Doughnut running shoes

As I will be running the Run Under the Stars (RUTS) race in Paducah, KY in June this article on running timed events was timely.  The RUTS I am running is a 10 hour race on a 1/2 mile course.

A look at your arches: Arch Height Vs. Arch Function

Want to get some elevation in how about doing the Pikes Peak Ascent and Marathon (Aug 18 & 19, 2018)

A look at the top marathoners and marathon courses

Last week I shared Citrus Mag's looks at the cities bidding to be the host for the 2020 Olympic Marathon Trials but Atlanta had not been posted yet, thus here is the completed list: Chattanooga, Austin, Orlando & Atlanta

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing

If you live in the South-Central Kentucky area and you are a JV or Varsity distance runner you should look at attending the 3 day KY Elite Distance Running Camp being help July 12-14 in Somerset KY.  This camp is put on by KY 2000 AA State Cross-Country Champion Daniel Roberts who I interviewed at the end of February.  The price for the camp is $50 but it increases after April 15, 2018 at 11:59pm EDT.   You can also get information at the KY Elite Running Facebook page


Masters Running News
Charles Allie ran 59.43 to get the M70 Indoor WR for 400m

Mike Fremont at 96 still runs 10 miles 3 times per week and canoes the other days


Races this Coming Week
Badger Mountain Challenge, Richland, WA -  March 30-31, 2018
Run the Bluegrass 1/2 Marathon, Lexington, KY - March 31, 2018
Georgia Death Race, Blairsville, GA - March 31, 2018
Two Oceans Marathon-Ultra, Newlands, Cape Town, South Africa, March 31, 2018
Brown County 50K, Brown County State Park, IN - March 31, 2018


Past Weekend Race Results
Antelope Island Buffalo Run 100, Syracuse, UT - March 23, 2018
Extreme North Dakota Sandhills Ultra, McLeod, ND - March 24, 2018
Oak Mountain, Pelham, AL - March 24, 2018
IAAF World Half Marathon Championship - Women & Men, Valencia, Spain - March 24, 2018
Carlsbad 5000, Carlsbad, CA - March 25, 2018


1973 AAU Indoor Track & Field Championships - Marty Liquori in the Men's Mile

Kip Keno Vs Marty Liquori in 1970 @ 1500m


The Easter Basket Hill Climb


New video on last years Barkley by Alexis Berg: La Barkley Sans Pitie ( The Barkley Without Pity ).  It is done very well and in a different format than other videos on the race (Video is also below)


Run Steep Get High: The Year The Barkley Won


2018 TransGrancanaria


A look at Dag Aabye: The "Most Elusive" Man in North America


2018 World 1/2 Marathon Championships from Valencia Spain this past weekend


The Georgia Death Race is this weekend so here is a look at the race from 2017

Interview Tuesday: Meet Kentucky and Masters Runner: Tom Bowden

While the interviews up to now have been with distance runners today's interview is with Masters athlete Tom Bowden of London Kentucky who races competitively as a 75 year old master in shorter events.  Recently  WKYT did a piece on Mr. Bowden where they also have a video. 


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 75 years old, born and raised in Fulton, KY and have lived in London, KY. Since 1998.


What is your profession?
I am a retired Physical Therapist, I still work PRN and am a Personal Trainer at Powerhouse Gym, London KY.


How did you start running and what prompted you to do so?   As you ran the 200M at the USATF Masters Indoor Championships have you always been a sprinter?
I started running in High School, also during College and  as a 55+ master at various events. Once I turned 70, I took on Sprints.


How long have you been running?
Since I was in High School.


Did you participate in any other sports over the years?
Road racing, bicycling, BMX, Racquetball, and Power lifting where I broke the American record in the deadlift, in my age group.


Did you run in grade school, High School or College? If so where?
I went to High School in Fulton, KY. And College at Oklahoma Baptist University where I was All American and Inducted into the Athletic Hall of Fame.


So we get an idea of where you have been with running can you share your PR’s.   As I know you run as a master and thus PR’s are sort of age related maybe share your age for the PRs
Presently indoor, ranked 2nd in the world at  400m and ranked 3rd in the world at -200m.


What is your most memorable race or races and share a little about at least one of them?
I came in 2nd place in the 880 yds by 1/10 of a second to my team mate in the nationals.


What is your favorite distance to run and race?
 200m

Here is a video from the 2018 Masters Men's Exhibition 200m at the recent USATF Championships in Albuquerque, Tom is in lane 2.  Here is an accompanying article on the race where Tom got 2nd.


Do you have any long-range plans?
Run as long as I can and at a competitive level in the masters.


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


What do you struggle with most with regards to running?
Outdoors with the weather and Indoor in  finding a place to train during the winter.


What do you see as a trend in running?  How about in Masters running in general?
We are trying to promote masters running, as well as other masters sports.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Run and train, within your ability and skills.


Any closing comments?
Get off the couch, and be as active as you’re able to be

Weekly RunDown #80

"People lose tension when they run. The feeling of self respect will almost always increase. You accept yourself a little more."

Ted Corbitt

Ted Corbitt (999) at the 1952 Olympics in Helsinki, FInland

Many do not, sadly, know of Ted Corbitt but should.  Here are some links to learn more about him:

• Teb Corbitt Website
• Runner's World Article: On Any Given Sunday
• NYRR Hall of Fame
• NY Times article on Ted Corbitt
• Video from NYRR on Ted - also see below for another video from the NYRR
• Ted Corbitt - Trail Blazer
• Utrarunning Magazine - Ted Corbitt: An Ultrarunning Pioneer

As with when I used the Clarence DeMar quote and read his auto biography, and suggest you do as well, I have ordered Ted's biography simply called- Corbitt: The Story of Ted Corbitt, Long Distance Runner.   Not sure why I have not read it before as it has been out for some time but looking forward to reading it. (The above Amazon links are affiliate links, just so you know)

This week's Interview Tuesday was with Duffy Sutton, enjoy

Check out Episode 80 of the Negative Splits Podcast as they talk to Joseph Gray.  Joe is probably one of the best runners in the US but sadly often overlooked as his niche is in that area between the roads and Ultra distance.  Seems there is a gap in what is covered in that often you see info on road races up to marathons then the jump is to Ultras but for those, such as Joe, who run Cross Country and trails of less than 50k there is a void.  Did you know Joe won the Pan American Cross Country Championships and led the US men to overall victory tis year and won the World Mountain Running Championships in 2016?  Check out the show and make sure to keep up with Joe online on Twitter & Instagram.  He is running Boston this year so will be nice to see how he does.  You can also listen to the podcast below via Stitcher:


A form review by Jae Grunke of The Balanced Runner of Roger Banisters historic mile

Some trail etiquette tips

Be careful if you call out Mo Farah, it may cost you  as id did Ben Bloom.

You can get the Ultrarunning World Online Magazine for free as all you need to give them is your email address for the current copy.  You may be able to just download older copies but I had already submitted my email so not sure.  Figure everyone has it so no great issue there

Yuki Kawauchi won this years hilly Taipei City Marathon only a month from his first Boston.  Watch the video below as he was indeed hurting at the end as he worked to hold on to his victory

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

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

Well the men's and women's World Record for the marathon was broken this past Saturday (March 17, 2018) in NYC - well the indoor marathon records that is - running 211 laps at the Armory.  Here is a Runner's World article on the records

Want info on entering the Barkly Marathons, well this will not really help but will give you something to think about: How to Apply to the Barkley.  Also, as John mentions, as tempting as it may be do not go to spectate.

iRunFar.com looks at the trail shoes coming out in the second half of 2018

Also from iRunFar.com is this longer review of the new Altra Superior 3.5

Is caffeine a performance enhancer for everyone?

Want to run a tough climb, how about the Manitou Incline that rises over 2000 vertical feet in less than a mile

Hoping that Jordan's not running the 1/2 Marathon Championships this weekend does not mean she will miss Boston.

As far as the 1/2 Marathon Championships this week there is a nice prize purse available

Some thoughts on crewing/pacing - need to read up more on this as the plan is to help my friend and owner Will Rivera of Elizabethtown Kentucky's running store Running Soles in this years Tahoe 200 Endurance Run

Citrus Mag looks at the cities bidding to be the host for the 2020 Olympic Marathon Trials: Chattanooga, Austin, Orlando & Atlanta- a link will be provided when it is posted.  In case you were interested here are the criteria for the course.  One thing I have not heard is what the course and conditions are expected to be for the 2020 marathon in Tokyo I believe that the Olympic Marathon selection should be done on a course and in conditions that mimic, as best they can, the race that will take place at the olympics.

One runners race report on the 2018 Chuckanut 50K

In case you were wondering John Kelly is not doing the Barkley this year but will be there crewing

Here is the US Trail Running team for the 2018 Trail World Championships May 12, in Penyagolosa/Castellon, Spain.

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing

If you live in the South-Central Kentucky area and you are a JV or Varsity distance runner you should look at attending the 3 day KY Elite Distance Running Camp being help July 12-14 in Somerset KY.  This camp is put on by KY 2000 AA State Cross-Country Champion Daniel Roberts who I interviewed at the end of February.  The price for the camp is $50 but it increases after April 15, 2018 at 11:59pm EDT.   You can also get information at the KY Elite Running Facebook page


Masters Running News
We should all be so active when we get their age - The USATF 80-104 1500 Meter Indoor Championship.  100 year old Orville Rogers not only ran the 1500m but also ran the 400m and 60m.  Rogers along with Julia Hawkins, who ran the 60 and threw the shot, were some of the stars of the championships.

Bob Lida, Kathy Martin were named WMA Athletes of the Year

If you missed it last week, check out this short by the BBC -  Run Grandad Run: The World of Masters Athletics

Here is the website of Orville Rogers the 100 year old running man.  He has quite the story and he has a biography called The Running Man that looks interesting and is on my reading list.


Races this Coming Week
Extreme North Dakota Sandhills Ultra, McLeod, ND - March 24, 2018
Oak Mountain, Pelham, AL - March 24, 2018
IAAF World Half Marathon Championship, Valencia, Spain - March 24, 2018
Carlsbad 5000, Carlsbad, CA - March 25, 2018


Past Weekend Race Results
Chuckanut 50k, Bellingham, Washington - March 17, 2018
Badwater Cape Fear, Bald Head Island, NC - March 17, 2018
Mesquite Canyon Trail Runs, Waddell, AZ - March 17, 2018
Pistol Ultra, Alcoa, TN  March 17 - 18, 2018
Lake Martin 100, Lake Martin, AL - March 17-18, 2018
United Airlines NYC Half, NYC, NY - March 18, 2018
LA Marathon, Los Angeles, CA - March 18, 2018


NYRR video on Teb Corbitt - the first president of the NYRR


The latest MTN Outhouse News


Nice video on fell running: Dreams of Mountains: A Fell Runner in the City


Here is Episode 10 of the 2017 UTWT to close out the year


Yuki Kawauchi wins the 2018 Taipei City Marathon a little over a month before he runs Boston


This past weekend's NYC Half Marathon


Now for some Cross Country from the Senior Mens UK Inter Counties Championship - lots of mud


And here is the Women's Race


Course for the 2018 Trail World Championships

Interview Tuesday: Meet Kentucky and Masters Runner - Duffy Sutton

I this weeks Interview I talk to Duffy Sutton of Sterns Kentucky.  If you have run a race in and around Kentucky it is likely that you may have seen Duffy run in costume, he has after all run a 5K in 37 of 120 counties in the state - so far.  Enjoy getting to know Duffy and make sure to say hello to him at the next race you see him at.

1st ever race along with his sons Logan(L) and Cody(R)

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Duffy Sutton, I am 54 years old, I was born and grew up in Frankfort, Kentucky and now live in Stearns, Kentucky.  My parents are Gayle Sutton and Barbara Salyers. I have three brothers Jeff, Mike and Steve. I graduated from Franklin County High School in 1981 and attended Eastern Kentucky University where I earned a Bachelor’s Degree in Communications in 1985. I have been married to my wonderful wife, Anita for 2 ½ years and have three sons Ryan, Cody, Logan and one stepson Bailey. I have two daughter-in-laws, Jackie, and Seirra, and one granddaughter, Fern.


What is your profession? 
I am a retired Police Officer. I retired from the Kentucky State Police in 2014 after having spent over 26 years in law enforcement. I do spend time in the fall and winter officiating boys and girls AAU basketball games.


How did you start running and what prompted you to do so? 
In 2009 I was told by my two youngest sons, Cody and Logan, that I should start running in order to improve my health, both were cross country runners for Somerset High School. I weighed close to 230 lbs with high blood pressure and the onset of diabetes. I was able to get my weight down to around 180 at one point and now weigh around 185, I feel better and my blood pressure is much better and my diabetes is controlled with diet and exercise. 


How long have you been running?

1st Race in a Costume

In May 2009 I started walking and running and by September 2009 I felt like I was ready to run my first 5K race, The Race to the Oasis. I finished in 29:43. I really enjoyed it and actually did another one before the end of the year. Gradually increasing my races every year. In 2010 I ran 9, in 2011 (10), in 2012 (11), in 2013 (22), in 2014 (22), in 2015 (27) in 2016 (35), in 2017 (41) and so far in 2018 I have run three. Not every race I run is a 5K, I have run a few other races of different distances, One Mile, Two Miles, 3K, 4K, 8K, 10K, 20K, 50K and Half-Marathon.


Did you participate in any other sports over the years?
Yes, I played basketball and baseball in high school.


Did you run in grade school, High School or College?
No, I did not run in High School or College.


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. 
My PR for a 5K is 24:54.  I haven’t run enough of the other distances to give you a PR for them. I have run a total of 182 races to date of which 165 have been 5K races, All of the other distances I have run total 17 races in all. I love the idea of competition with other runners, always competing to win, but also enjoying the sport of running. 

What is your most memorable race or races and share a little about at least one of them?
My most memorable race would have to be the 50K ultra trail run. Last year I ran the Yamacraw 50K. I had never done anything like that before in my life, I had a couple of my running friends talk me into it. I only trained a few times for that race, running no more than seven or eight miles each time and I only did those four or five times.  I knew mentally that I could finish the race, my concern was physically could I? The Yamacraw 50K for everyone that does not know what it consists of is a trail run through the Big South Fork National Forest. You have several thousand feet of elevation climb, tree roots and rocks to traverse, several creek crossings and just the distance itself.  It only takes one small mistake, tripping, slipping or falling and your day is done because of the high probability of being injured if you should fall and being a little older than most people that run those type of races, my body doesn’t recover as quickly as it did when I was younger. My goal was to just complete the race, I didn’t care if I finished last or next to last, I just wanted to finish and I did. I completed the Yamacraw 50K in 10 hours 36 minutes and 50 seconds, just under the 11 hour time limit. It is hard to explain the overwhelming rush of adrenaline and self satisfaction I felt when I crossed that finish line. Like many folks I have talked to that have completed that type of race for the first time, you are overcome with emotion.  If I can complete a 5K race in every Kentucky county, I’m sure that last 5K race will be just as fulfilling of a moment as the Yamacraw 50K race was. 


What is your favorite distance to run and race?
I love my 5K races. 

Recent Costume

I hear you like to dress up for races.  What got you started doing this?  What is your favorite outfit?I was challenged once to run a race in a costume of sorts in December 2012. I dressed in Christmas attire. After the race I had several people say that they loved my outfit and from that point on I always try to look for a costume of some sort for each race I run, trying to tie it to the theme of the race. I don’t know that I have a favorite costume but I can tell you about some of the costumes I have run in. I have run as  a Rabbit, a Dog, Father Time, Batman, Superman, Spiderman, a Leprechaun, a Turkey, Santa Claus, an Elf, a Police Officer, an Escaped Convict, a Rock Star and The Green Man,  I could go on and on. I have almost all of the pictures on my Facebook page. The people who run a lot of the races I run are always asking me what I am going to dress up as at my next race? The costumes that I wear have  taken on a little different meaning in one way as to why I dress up like I do at races now. I once had a girl tell me at one of my earlier races that seeing me dressed up like I was, made her day just a little better. She told me that she was a little down and out and that seeing me dressed like I was made her smile and made her day just a little better. I thought wow, what a compliment, at that point I thought why not do this costume thing more often. If I can make just one person laugh or smile just for a little while by dressing in a crazy outfit, why not? I know that when I dress up it is not going to change someone's life or solve whatever problems they might be having that particular day but if I can make them laugh or smile for just a moment, what if someone else came along after me and did the same thing for them and maybe the person after? I have had two or three other people that have now told me basically that same story the first girl did.  I look at it like this, the world we live in today is sad in many ways, what better way to make it just a little better by making someone laugh or smile doing something as simple as dressing up in a crazy costume. If the worst thing anybody ever said to me was you look stupid dressed like that, then I don’t have much to worry about. 


Do you have any long-range plans?
Once I started running races in different counties it struck me, why not try to run a 5K race in every Kentucky county and we all know how many counties Kentucky has (120).  I am up to 37 as of right now and hope to be close to 50 or 55 by the end of this year. I know it is a long shot to be able to complete a goal like this but I enjoy the challenge as well as getting to see other parts of the state that I have not seen in a long time. Even if I fall short for one reason or another, I will have been blessed to meet some of the most wonderful people in the running community. I have spent the better part of the last two weeks putting together my race schedule for this year. One of my biggest problems is not every county has several races in it each year, some only have one or two and that creates a challenge in scheduling. If I have to go a long distance to run a race I try hard to get two races in the same day or same weekend in a neighboring county. I am always looking for help from others who might know about counties that only have one or two races a year in them. Some counties in Kentucky don’t have any, at least not yearly anyway. 


What do you like best about living and running in KY?
I guess the thing I like best about running in Kentucky is that Kentucky is so diverse in its landscape for running.


What do you struggle with most with regards to running?

After Injury

The one thing I struggle most with is the thought of  my health. Back in 2015 I had an accident while working on some property my wife and I had bought. I was clearing it and ran over a piece of buried barbed wire with a push mower. The wire was not visible because of the height of the weeds. The mower sheared off the barbed wire off and sent it into my leg.. The local emergency care center Dr. was unable to remove it in the office and scheduled surgery to have it removed. The piece of barbed wire was so rusty that my leg got infected before I had the surgery the next day. The surgeon that performed my operation told me that had it been another 24 hours that I would have lost my leg do to the aggressive nature of the infection. I was sidelined for about eight weeks. My wife Anita was a great nurse to me. She helped with giving me injections in my stomach and flushed out my pick lines I had in my arms to help get antibiotics into my bloodstream much quicker.  I was also taking oral antibiotics. Like I said, I was sidelined for about eight weeks which meant no running or anything of  the sorts. That was very difficult, I thought maybe my running days were over but with my wife and great medical people taking care of me and the positive thoughts and prayers from my many friends and family and most importantly the good Lord above I was able to return to running again. I slowly got back into it, even doing half of a two mile run on crutches. I thought I was good to go but another set back occurred. I began having pain in my leg and went to the Dr. I learned I now had a blood clot in my leg that ran from my hip to my ankle. I began taking blood thinners to help with that and again the Lord was good to me as I was able to recover from that as well. I was able to fully recover from what I thought once were injuries that would put an end to my running. Wonderful treatment from all the medical folks I met during my injuries, prayer,  positive thinking and the support of great friends and family are what pulled me through those tough times. So to say what I struggle with most would be the thought having a recurrence of my leg injury or another type of injury that would end my running days prematurely. I plan to keep running, walking if necessary to complete my goal of running a 5K race in every Kentucky county before I stop running. 


What do you see as a trend in running?
I see a trend of wonderful people always encouraging others to do their best or improve every time they run a race. The support that I have seen runners give to others they are competing against is really something. Most sports these days you don’t see athletes encourage other athletes they are competing against to do better for fear of being beaten, at least  I don’t see that in races that I have been a part of. I guess that is one thing that I really love about running. 


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

1. Try running/walking. The community of people you will meet is wonderful.

2. Always push yourself to improve each time, even if it’s only a little bit.

3. Don’t give up, run, walk, crawl, you can always do it.


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

• Facebook: Duffy Sutton
• Twitter: @33Duffy
• Instagram: 33pops

Any closing comments?
I would like to give a big shout out to my wife Anita who is always very supportive of my running in that there are  many times when we are not able to spend time together because I am running a race somewhere. She even runs some races with me and I love that. I also want to say a big thank you to my two youngest sons Cody and Logan who got me started running. I have to say thank you to everyone who along my journey of races has had something positive to say or encouraged me in some way. Lastly I want to thank the most important person in my life for allowing me to do something I dearly love to do and that is My Lord and Saviour Jesus Christ. 

Romans 12:1-21

Weekly RunDown #79

Rod De Castella

“If you feel bad at 10 miles, you’re in trouble. If you feel bad at 20 miles, you’re normal. If you don’t feel bad at 26 miles, you’re abnormal.”
Robert de Castella

Rob de Castella is the director of the Indigenous Marathons Project.  The project is shown in the new movie Boston: The Documentary  Great to see a runner of "Deeks" caliber giving back to the sport in this way.

This weeks "Interview Tuesday" was with Bryan (B.J.) Thomas.  B.J. went from 380lbs in 2010 to the 220's and running a 50 miler in 2017 and just did the 60K at Land Between the Lakes last weekend.

Toni Reavis gives some thoughts on Scrubbing the Sport Clean

Speaking of clean, here is another good article on Roger Banister: Defined by the number "three".  Also here is another article - Meeting Roger Bannister

I am always looking for a good Podcast and on Rylee McDermott's Man Bun Run Podcast in Episode 067 he talks to Zack Bitter and in Episode 062 he talks to Jeff Browning

Speaking of Podcasts make sure to checkout the Heartland Running Podcast Episode 62 as they talk with Alex Hutchinson, the author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

While I may run the trails and roads I still love to watch Track and Field and the Diamond League races are some of the best: 50 Days to Go!

Galen Rupp looks ready for Boston after sub 60 half marathon win in Rome, Italy

Speaking of the half marathon Toni Reavis looks at the Half Marathon Performance List: Nurture or Nature?

With 5 weeks to Boston 3 US contenders had good races

OutsideOnline looks at Jordan Hasay: Jordan Hasay Will Outrun You.While Smiling

VF Corp buys Altra Footwear - Will be interesting to see what affect it has - hoping for only a good one.  It does show how Altra has made a name for itself for it to be in a position to be purchased - Here is an article from Runner's World on the sale

Is Ireland on your running bucket list?

Hope this does not happen in any races I do: Tension Between Hong Kong Runners and Hikers

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

LetsRun.com's The Week That Was, actually 2 weeks that were, in Running: Feb 26 - March 11, 2018

Using downhill to get in a speed workout and stay aerobic

You may have seen him at races with his Jester cap, here is a profile iRunFar did of Ed Ettinghausen

I have done 1 (Boston) out of the 12 so far and probably would like to do 6 others some day:Cherry Blossom, Big Sur, Boilermaker, Manchester, Dipsea and Peachtree

This is a great video of Max King going from 3rd to 1st on the Goat Hill climb at the recent Way Too Cool 50K - video by Jamil Coury

John Kelly's race report for The Wild Oak Trail 100 where he set the record and just dipped under 24 hours @ 23:48.  Here is more info on TWOT 100 (Link Updated)

Eric Senseman interviews Karl Meltzer

Krissy Moehl and Mike Wardian talk about their experiences at the Mount Gaoligong Ultra

Nice post on Cross Country Mud, Shoes and More Mud by Gemma Steel

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing


Masters Running News
Katherine Switzer will be running the London Marathon 51 years after running Boston

See the video below, or at the link here, that I found that was done by the BBC on Masters running - Run Grandad Run: The World of Masters Athletics


Races this Coming Week
Chuckanut 50k, Bellingham, Washington - March 17, 2018
Badwater Cape Fear, Bald Head Island, NC - March 17, 2018
Mesquite Canyon Trail Runs, Waddell, AZ - March 17, 2018
Pistol Ultra, Alcoa, TN  March 17 - 18, 2018
Lake Martin 100, Lake Martin, AL - March 17-18, 2018
United Airlines NYC Half, NYC, NY - March 18, 2018


Past Weekend Race Results
Land Between the Lakes, Grand Rivers, KY - March 10, 2018
Chino Hills Spring Trail 1/2 Marathon, Chino Hills State Park, Brea, CA - March 10, 2018 (Was postponed from the 3rd due to mud and trail being closed)
Marin Ultra Challenge, Sausalito, CA - March 10, 2018
Catalina Island Marathon, Catalina, CA - March 10, 2018
Lake Sammamish 1/2 Marathon, Lake Sammamish, WA - March 10, 2018


Rod de Castella Career Highlights


Rod de Castella Profile (1984)


Run Grandad Run: The World of Masters Athletics


2018 Way Too Cool 50k  Highlights


A look at the Zane Grey 50 Miler that is this April 28th, 2018


One day my schedule will get me to Catalina Island for one of these races


Jamil Coury & Training for the Barkly on Ginger Runner Live


Ultra Trail World Tour 2017 Episode 8 - a little late but good stuff as always


I guess they needed to get these out before 2018 videos come around so here is Episode 9 of 2017 UTWT

Interview Tuesday: Meet Indiana and Masters Runner - B.J. Thomas

One of the great things about being able to interview a variety of runners is to hear their stories, which are as varied as the runners themsleves.  However, Stories that while individual, and varied, in nature in many ways apply to all of us and that is one of the goals of the “Interview Tuesdays.”  In today’s interview with Bryan (B.J.) Thomas you will see how he changed his life from being at 380lbs in 2010 to being in the 220's and running a 50 miler in 2017


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
On March 7th  of this year I turned 60!.  I was born in Seymour, In.& lived in Austin, In (35 mi. N. or Louisville on 65) until college. I then went to Vincennes U. & Indiana State. And got a B.S in Broadcasting & Psychology. After a few short career hops I was six years in Bloomington, In. and the rest in Huntingburg, In (where I am now) working at WITZ radio in Jasper. 


What is your profession?
I am the afternoon announcer (used to be disc jockey but everything is digital now, plus "announcer" sound so much more dignified. lol) at WITZ in Jasper, Indiana (104.7 FM and we do reach a long way - with streaming  at witzamfm.com).  I've been in this spot since late 1989.  I worked a few different summer jobs in high school (factory, garbage man at a state lake, etc.) but radio has been it for me in the "adult" world of making a living.  It's about all I know how to do so I plan to hang in there.


How did you start running and what prompted you to do so? 
In 2010 I had blubbered out to 380 pounds.  A combination of two things sent me over the edge to do something about it.  One, we had recently attended my son's Basic Training graduation and I saw many lean and muscular bodies and felt very negative about myself.  However, I still didn't really have that mirror shock of what I actually looked like.  At the final home game of football season they had a Senior Night and with my son in band, he was introduced and my wife and I went on the field to walk with him. The next morning someone had posted a picture of my wife, son, and myself.  I was totally aghast at what I saw.  I had no idea that was what I looked like. It was beyond shock. I realize the person meant no ill will by their post and just wanted to show pics of a proud moment for parents.  However, it triggered something in me and at that moment  I knew I was going to lose the weight.  

I had always read nutrition and exercise books (key word is read) and from time to time had forayed into weight lifting, etc. and kept it reasonable gaining and losing pounds from time to time.  However, this time I had just let myself go.  I had been spending a lot of time practicing guitar and that doesn't burn many calories. 

Before Taking up Running

I had stopped soda ("pop" where I grew up) long ago but I ate everything and anything and in massive quantities.  I went to the books and started an eating change. Out went any snacking and I ate a sort of modified Atkins hybrid diet.  For exercise, I would walk a mile or so until I came to a hill, then run up it as hard as I could (which wasn't much at the time) and by the time I made it to the top I was exhausted. By the time I made it to the next hill I was ready to go again.  5 hills 4 mornings per week was my routine. I also did a lot of kettlebell swings and other kettlebell exercises.  I jumped rope (without a rope) a minute at a time.  I spent time on an old stationary bike. Old-School gym class jumping jacks and modified (radically) push-ups were also a part of the program.  I even walked in the living room with some "walk in place" dvd's.  It didn't take all that long for people to start making comments.  At first I just sort of brushed it off and didn't say anything.  Just kept going.  Finally, I would answer with "yeah, I'm trying to do a little something about it" and change the subject.  

Back to motivation.  I was getting tired of paying extra each time I went up a pants size. My next pair would have to be 50 inch waist and I said that it wouldn't. I was stopping there.  Also, I couldn't wear my wedding ring. I told my wife that I would be able to wear it again.  She said to just get it resized and not worry about it. I said that I would lose the weight instead.  Well, I still am unable to wear that ring because now it is too big!

I hadn't seen my doctor since "before". He definitely did not anticipate what he saw when I went for an exam.  He told me that the last time he saw me that he made note to himself of all the conditions and possible health problems I could have a short time down the road. Also, the number of prescriptions I would need.  Although I still am "obese" by his BMI chart he told me that whatever I'm doing is working and he has never seen anything like it with any of his patients (doing it all on their own and keeping the weight off). 


How long have you been running?
Apparently word was that I was being seen running around town. Well, I hadn't really been running (except for the hills) but after my wife told me what she'd heard I figured I might as well start.  Three blocks and I had to stop. Going a little longer the next time.  You know how it starts.  So it was late 2010 for the walking and some time in early-mid 2011 for the transition to running. 

My wife and some of her sisters walked in the Southern Indiana Classic Half-Marathon at Evansville (a good race that no longer exists) so I went to it and encouraged them. Not long after, I walked a local 5k in March 2011.  Apparently, I could scoot along pretty good as I was surprisingly mid-pack. Of course, there were a lot of slow recreational walkers but I still had the fear of being last. From there it didn't take long until I was running the full 5k in races.  In fact, I have four boxes of shirts now!  


Besides the many 5k's i've ran a number of 10k's.  25 half-marathons, 2 full marathons, and 1 50 miler.  Also, a few other distances (see pr's).


Did you participate in any other sports over the years?
I played a little (by that I mean I spent a lot of time on the bench) high school basketball. At 6-4, 235 the coach didn't think I fit into his scheme. I also threw shot for the track team and played baseball.  Nothing of major accomplished in any of them but I had fun and picked up several letters.  One letter I didn't get was Cross Country.  The coach (who was also the AD) told everyone that any kid who came out for the team and finished the season would get a letter. Always looking for a letter, I went out.  I was lapped the first day (and in those days it was only 2 miles total) and after a talk with the coach it was sort of decided for me that it may not be my sport.


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 - 25:34   Oct. 2015 - Barb Raben Memorial - Evansville, In. 
• 6k - 32:45   Feb. 2018 - Super 6k - Evansville
• 8k - 42:41   Nov.  2015 - Drumstick Dash - Evansville
• 10k - 56:51  April. 2016 - Restoration Run - Evansville
• 12k - 1:12:09  Dec. 2017 - 12k's Of Christmas – Evansville
• 10 mile - 1:42:25  April - 2014 - Papa John's 10 – Louisville
• Half-Marathon - 2:12:33 - March 2016 - Total Fitness - Bowling Green, Ky.
• Marathon - 5:12:38 - April 2013 - Carmel Marathon (Ind.)
• 50 Miles - 13:15 - Nov. 2017 - Tunnel Hill - Vienna, Il.

What is your most memorable race or races and share a little about at least one of them?
Probably Tunnel Hill (50 Miles).  Some people didn't think I should be doing it and doubted I'd finish the distance.  Of course, I knew better.  I'm entered in the 100 there this November!


What is your favorite distance to run and race?

Tunnel Hill 50

I'm not really sure.  5k's are hard. However, in my area that's about it so I run a lot of them. I don't do speed workouts as such so I do a couple of 5k's a month and it seems to cover that.  I like the half-marathon but am not overly enamored with it.  The marathon was interesting but my main interest in doing another would be to beat my time from 2013.  So, that leaves the ultra distances, where I feel at home because everyone (well almost everyone!) is running slow.  My main thought at Tunnel Hill was that I’m finally among my people...it was unbelievable to have that feeling.  I'd have to say, though that my favorite race is more than likely the one that I'm running at the time.  I just like to race. It's what keeps me running. I don't get that much out of running by myself around home.  I have to be training for something and racing.  It keeps me motivated and hungry!


Do you have any long-range plans?
Well, with this being my first year in a new age group I might see if I can find any "speed" and try to strike for some bling while I'm the new guy.  I also have an idea on race walking and entering the Senior Games.  Not sure if anything will come of it, but it's an idea.  Also, travel distance and getting time away from work, etc. are holding me back but there are a lot of ultra's I'd like to go for!


What do you like best about living and running in KY, well in your case Indiana?
I'm in Southern Indiana but close to Kentucky. Other than a few years I've always been within an hour of the Ohio River.  From Huntingburg I can get to Owensboro in about 35 minutes.  My area is pretty hilly so there's a lot of built-in hill work.  I notice this helping a lot when I go to races and people complain about hills that are much less than what I run on practically everywhere around here.  I do wish there were more trails within a short drive. It's so easy to just go out the door and run on the streets.  The good part of that is with it being a small town there isn't a lot of problem with traffic. Most people are nice and give runners plenty of room.  The negative side is that nearly all the races are 5k's and we need closer Ultra's.  Of course, most people think 5k's are a long race and I can understand that (even though I don't agree with that now). 


#drinksword  #pushyourboundaries   #swordselect

Weekly RunDown #78

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.  It also does us good because it helps us to do other things better. It gives a man the chance to bring out power that might otherwise remain locked away inside himself.  The urge to struggle lies latent in everyone. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
Roger Bannister

Sir Roger Banister passed away this past Saturday (March3, 2018) at the age of 88.  There may be faster men but few greater.  If you want to watch a good documentary on Banister here is one I suggest : Bannister: Everest on the Track.  In the documentary they share how Banisters sub 4:00 Mile came a year after Hilary climbed Everest in May of 53' and Queen Elizabeth was coronated in June of 53' and then Banister's mile in May of 54'.  All this after England was struggling after the war and these success changed the nation.  His mile not only opened a door no one thought able to be opened but also solidified a changed mindset of a nation. Lots of posts on his passing so here are a few:

• The Guardian
• Athletics Weekly
• The Telegraph
• BBC Sport
• The New Yorker
• ESPN - Life in Quotes
• Sports Illustrated
• Jason Koop of CTS
• Runner's Tribe
• Runner's World
• On Twitter

A good post from OutsideOnline looks at What we can learn from Roger Bannister and Peak Performance looks at how easily the story could have been different with regards to who we remember for braking the 4:00 barrier.

This weeks Interview Tuesday was with Somerset's Jeff Golden

Good article on the start of the Barkely Marathons.  Also, check out the site as lots of good stuff there.

Regarding the Barkley Marathons - Laz recently came to Elizabethtown Kentucky for a showing of the Barkley Marathons documentary and here is the Q&A done by Southeastern Trail Runner Podcast - Episode 56 - Great talk make sure not to miss this one

Not big news here but it is in South Africa where it has been reported that Siphiwe Ndlela (28) passed away at training camp.  He came in 7th (2016) and 6th (2017) in the last two Comrades Marathons.

The new video by The Ginger Runner (Ethan Newberry) is out and you can get it here thru March: Where Dreams Go to Die   It looks at Garry Robbins attempts at completing the Barkley Marathons.  You can check out the trailer on the site or below.  Consider purchasing a copy as it helps with more quality movies of this type being done.  Here is an article on the documentary by Runner's World.

A look at this past weekends Lake Biawa Marathon in Japan where Jake Robertson got third in 2:08:26 and broke the long standing NZ marathon record of Rod Dixon by 33 seconds.

Seems like a number of people in the running community have passed away over the last week.  Here is a good article on one of them, David Martin.  With all the drug issues in sport I may have changed the title of the post and left of the "scientist" part, IMO, as it may give a wrong impression to some just reading the title.

Some thoughts on dealing with pre-race nerves

A look at your glutes and hip flexors and how they interact from The Balanced Runner

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

Will be interesting to see how Dathan Ritzenhein does at the NYC Half on March 18th in his preparation for Boston.

Ritzenhein also talks to LetsRun.com about a number of subjects in this interview

David Roche writes on it really is OK to run easy, and why

Good article on running mechanics and seeing that optimizing for efficiency and power are not the same.  IMO, I would also add a third element and that is ones natural biomechanics in that we are not all built the same and while similar principles may apply there are times a theoretical biomechanical change may be detrimental if ones body does not naturally run that way.  I think of Paula Radcliffe and her, what some would call excessive, head bob and arm movement and how one might say if she just did not do that how much faster could she go but truth is stopping it may have had other affects as well as the effort to do so may have robbed from other areas.  All to say we can look at how we run and even work to change things but be aware that we are not all the same so general principles may apply but we, at the end of the day, have to know who we are as an individual.

This guy is going to run the Tour de France course over 70 days to raise money for a couple charities: Mind and also Livability

If you watched, or read, about any of the World Indoor Championships just held this past week in England one of the big stories was all the DQ's that took place.  While technically the rules were broken in most of what I saw no advantage was gained, the reason for the rules, and thus DQ's were questionable.  Great look in this article about how they treated Moe Farah's stepping over the inside rail in last years World Championships in London with the DQ'ing of the USA's Paul Chelimo this past week - hmm maybe some favoritism there - to be fair they did not DQ Hasan, and could have, in the 3000m to let Laura Muir move up a place but that is only one instance.  Here is another look at all the DQ's, which again were in deed DQ'able offenses by the letter of the law, as to what needs to be done since is it the referee's fault if they just want to obey the rules to the letter.  Want to make T&F irrelevant, or should I say even more irrelevant, do what they did in Birmingham this past week - instead the rules and how they are enforced and the penalties need to be reviewed so this does not happen again.

UltrAspire talks to one of its athletes - An Inside Look at Karl Meltzer

Cool footage of Max King going form 3rd to 1st on the Goat Hill Climb at this past weeks Way Too Cool 50K

How many of these national parks have you run in - I only got three of them

Article on Meb putting his support for Atalanta for the 2020 Marathon Trials.  What I found interesting in this article was this in relation to what was being looked at in choosing a course: "However, the biggest factor for the selection committee is the overall experience for each athlete, including arrival, accommodations and the city’s embrace of the event."  Should not the team, if you want the best team for a given climate and terrain, be chosen on a course that would most closely mimic the 2020 marathon course in Tokyo in late July to early August.  This may mean picking the team earlier but picking a team on a cool fast course may not be what you want for a summer day in Tokyo - just saying.

Lots of races out there but if you are near the Danville KY the trails at the Shaker Village are really nice and this is a fun event: 2018 (un)Pleasant Hill Trial Runs - April 14, 2018.  I ran the marathon there a couple years ago and it was a small race but a great course.  Lots of distances to chose from: 5K, 10K, 25K & 50K.  To soon after Yamacraw 50K for me but I do need to get back out to just run the trials out there.

If you are looking for a race in Kentucky check out Good Times Races as they do the timing on a lot of races.

A fun trail race will be in Nancy Ky on March 24th - Endurus 10K Trail Run in Pulaski Park & if you use this code you get $5 off - REFBB3Y8D95


Masters Running News
Article on 75 year old Tom Bowden

Check out MastersTrack.com for up-to-date Masters Track news

USATF selects the World Masters Athletics Athlete of the Year


Races this Coming Week
Land Between the Lakes, Grand Rivers, KY - March 10, 2018
Chino Hills Spring Trail 1/2 Marathon, Chino Hills State Park, Brea, CA - March 10, 2018 (Was postponed from the 3rd due to mud and trail being closed)
Marin Ultra Challenge, Sausalito, CA - March 10, 2018
Catalina Island Marathon, Catalina, CA - March 10, 2018
Lake Sammamish 1/2 Marathon, Lake Sammamish, WA - March 10, 2018


Past Weekend Race Results
IAAF Indoor World Championships, Birmingham, UK - March 1-4, 2018
Monument Valley Ultra, Monument Valley, UT - March 3, 2018
Old Pueblo Endurance Runs (75, 50 & 25 Milers), Sonoita, AZ - March 3, 2018
Way Too Cool 50K, Cool, CA - March 3, 2018
Umstead Trail Marathon, Raleigh, NC - March 3, 2018
Chattanooga Marathon, Chattanooga, TN - March 4, 2018
Caumsette 50K (also the USATF 50K Road Championship), Lloyd Harbor, NY - March 4, 2018


Roger Banisters May 6th, 1954 Breaking of the 4 Minute Mile Barrier

The Ginger Runners new Movie - Where Dreams Go to Die - buy it here


Trailer for Run Steep Get High's movie Black Canyon Bliss | Failure & Redemption


Altra Running's Run Around the World series Episode 1


A look at 11 National Parks to run in


If Haile Gebrselassie is not the greatest distance runner of all time he has to be one of them


If you have Netflix you might want to watch the documentary Icarus on the Russian doping scandal, by the way it also won an Oscar for Best Documentary


I know it is a Columbia ad but some good shots of running in Tokyo and the surrounding area


Mtn Outhouse News