Weekly RunDown #94

"Your life is a gift from the Creator. Your gift back to the Creator is what you do with your life."

Billy Mills

Billy Mills turns 80 this Saturday (June 30, 2018) so to celebrate his organization Running Strong is giving $20 off an $80 order with the code BILLY80 - here is the store link and if you want a copy of the movie Running Brave it about the only place I have found it on DVD.  Keep in mind your purchase helps with his work in the Indian community

If you did not know much about Mr. Mills here is some info:

• About Billy Mills
• Billy Mills
• Interview with Billy Mills
• Another interview with Billy Mills

Last week I mentioned Buddy Edelen's biography A Cold Clear Day, just finished it and highly . recommend it.  It was great to get to know more about one of America's most overlooked marathoners

This week's, due to not having any on hand, Interview Tuesday was with myself:)

Right when I am dealing with a flare up of PF, or something that acts like it, Dr. Philip Maffetone along with others such as Dr. Mark Cucuzzella come out with an article and PDF download on it

How many of these races have you done and how many would you add to your list

Heat training advice from David Roche

iRunFar.com's This Week in Running: June 25, 2018

LetsRun.com's The Week That Was in Running: June 18-24, 2018

Nicky Spinks is preparing for a double Ramsay Round - also check out the video at the link on Nicky

Nao Kazami breaks the 100k record on the road and bested the current road 100k World record of 6:13:33 set on the same course 20 years ago and also breaking Don Ritchie's 1978 track record  of 6:10:20 by running 6:09:14.  There is some controversy as this was a road course and Ritchie set his on the track but regardless it was a fast run.  Woudl be interesting to see what Yuki Could do on this course.

Latest on Harvey Lewis and his AT FKT attempt you can follow him here

A Western States Rundown from iRunFar

Trail Runner article on Jim Walmsley at WS

Nice article from Kaci Lickteig on her run at this years Western States 100

I had been sharing Rachel Kelley's build up to Western States so here is her post race report

Would have to say Altra did pretty good at WS

Des Linden, the 2018 Boston Marathon winner, will be running the 2018 New York City Marathon

Article on the Javelina Jundred from the new issue of Ultra Magazine

How taking to the trails helps your running

Not only is 2018 Boston winner Yuki Kawauchi running this years Chicago Marathon he is also running this weekends Gold Coast Marathon

Do maximal shoes increase the chance of injury - results are not conclusive but I do know that if they are too soft for me they create some issues in the forefoot.  The other issue is the thicker they are the less the foot flexes as it should and that may be an issue long term.  Bottom line if they work for you great but the long term affect is not known.  Also wonder the difference between how they affect fast runners and those that are slower as usualy the forces and foot strike are different.  Most testing seems to be done with faster people but the majority of shoes are work by the every day runner so would be interesting to see testing done on regular people.

Not all race reports have to come from a race you finish as often we can learn as much from a DNF as a finish.  Jospeh Fuller shares about his Mohican 100 which was cut short at 54.3 due to hyperextending his foot.

Dakota Jones writes on Kilian as trail/ultra runnings Ambassador

You need to be careful where you run when near the border

If you want to follow Joe Grant's Nolan's 14 Unsupported attempt you can follow here

Always cool to see the new shoes that will, or in some cases "are", available.  iRunFar.com looks at Best New Trail Shoes for Fall/Winer 2018 - I have heard that there may be some new Topo trail shoes not listed for later in the year.  By the way I do have a pair of the new Ultrafly 2 listed in the article and they are comfy and while I would like them to be a little more locked down most of that is due to my weird low volume feet.  Also, if you like a more minimal shoe do not forget Carson Footwear as they do not get the press that others get as they do not come out with new shoes over and over.


Local, to Kentucky, Races and Events (In the future will also include races in nearby states)
(If you have a race in the area, including surrounding states, let me know and I will post about it)

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

Here in the South-Central Kentucky area we have our own running camp if you are a JV or Varsity distance runner. 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

If you are closer to Bardstown Ky they are having a Community Running Camp as for grades 5-12 and it will be held July 10-13

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

Want an Ultra that is easy to plan for with an aid station every 3.25 miles then check out the Backyard Classic 8 Hour Endurance Run in Elizabethtown KY August 18, 2018.  Run Solo or on a 2-Person team. Discount code (Expires 6/22/18) is Bluegrass5 which will get you $5 off

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.  Discount codes (Expires 6/22/18) are Bluegrass5 which will get you $5 off the 1/2 Marathon & the Full Marathon as well as Bluegrass10 which will get you $10 of the 50 or 100 miler.

Want to run a great race then put the 2019 Yamacraw 50k (also a 20K and 10K ) on your schedule.  The race is April 6, 2019 and registration opens October 1st, 2018.  Either set your own reminder or have Ultrasignup send you one as I would not be surprised if this race does not sell out real fast as word is getting out about it.


Masters Running News
Outsideonline.com on setting goals as you age

Some thoughts on running and agin: The Clock is Ticking

I wrote this some time ago on aging: Age is Just a Number - Or is it?


Races this Coming Week
Finger Lake Fifties,  Hector, NY - June 30, 2018
Gold Coast Marathon, Gold Coast, AUS - July 1, 2018
Buff Epic Trail 42k, Barruera, Spain - July 1, 2018
Marathon Du Mont-Blanc, Chamonix, France - July 1, 2018
Andorra Ultra Trail Races, Andorra Spain - July 3 - 8, 2018
Mt. Marathon, Seward, Alaska - July 4, 2018
Peachtree 10K, Atlanta, GA - July 4, 2018


Past Weekend Race Results
USA Track & Filed 2018 Championships - Des Moines, IA - June 21-24, 2018
Lavaredo Ultra Trail, Cortina d’Ampezzo, Italy - June 22, 2018
Pacific Crest Endurance Sports Festival, Sunriver, OR - June 22-24, 2018
Western States 100, Squaw Valley, CA - June 23, 2018
Hypnosis Night Runs, Avondale, AZ - June 23, 2018
Ultra Coahuila Trail, Sierra de Arteaga, Coahuila, Mexico  - June 23, 2018
10 Peaks-The Lakes, Lake District, UK -  June 23, 2018
Monte Rosa Skymarathon, Algana Valsesia, IT   - June 23, 2018
Long Distance Mountain Running Championships, Karpacz, Poland - June 24, 2018


I never get tired of seeing this footage of the 64' Olympic 10K


A TEDx Talk by Billy Mills


2018 Olympus Marathon - Skyrunning


Interview with Jim Walmsley after his WS100 win - at 7:30 talks about the bears on the course


Interview with Courtney Dauwalter after her WS100 win


Courtney Dauwalter - Boundary Breaker


The Annual July 4th Mt. Marathon race is next week


Ultra Running W/Scott Jurek Part#1





#GoLonger #SFuels #Zensa  #CarsonFootwear

Interview Tuesday: A Little About Me - Tony Konvalin

A Wet 5K

I knew it would come one day, that I would not have an interview for a Tuesday, well that day is here.   So instead of missing a week I figured I would share a little about myself so you know who is behind Bluegrass-Runner


Here is a little about myself not necessarily related to running:

I am 59 and have been married 29 years.  I have three children , 2 of which that got married this year and one still at home.   I am a Manufacturing and Sales Engineer in Composites for aircraft engines and work for a company in So. Cal.  We moved to KY 6 years ago from So. Cal but I still work for the same company I have been with for 21 years working remotely 2-3 months in KY then working in CA for a month and sort of going back an forth like that.

I was born in England on an RAF base, mum is English and dad was American so had dual citizenship till I was 17.  Maybe this is where I get my love for, did not say I was good at it but loved it, X-Country as it is big over there, or was when I was young and while I have not run any I do have a fascination with Fell running as well


My profession:

As mentioned above I am a Manufacturing Engineer working with Composites (Carbon Fiber) aircraft parts mostly for engines.  Initially I worked in running shoe stores then moved to working in bicycle stores when I took up racing bikes.  When I got married I moved to working in composites from the ground up as I do not have a degree in this field but now have been working in composites for 29 years building everything from radomes to sailboat parts, including masts for the Americas Cup, to engine parts as a sub-contractor for the big engine manufactures.  While I was in CA I did pastor a church for a number of years as well till we moved out to KY.

Would love to one day get back into the running side of things but for now my set up is pretty good.


A little about how I started running and what prompted me to do so?

I started running because when I went to HS I tried to make the tennis team as I did not want to take PE and football, well soccer for those on this side of the pond, was no longer offered in my HS.  When I did not make the tennis team I took up all that was left, X-Country and then track when baseball did not work out.  I have to say it was painful as while I was in good shape from playing football for many years but running 3 miles, and in the heat of AZ in the late summer, was harsh.  From that start I have kept it up and am still at it to this day.

Bike racing in Tucson

How long have you been running?

I have run for 45 years, since my freshman year in HS in 73’ in Tucson AZ.  Truth is I have run most of my life as I grew up playing Football (soccer) so was sort of prepared for a change when it came – I say sort of since it was not an easy change since running in soccer is not the same as the prolonged effort of distance running.

In those 45 years I have run most of it with about 10-12 years of competitive bicycle racing, getting up to a Cat 2, and racing mostly in Arizona and the Southwest but also raced on the Velodrome in Redmond WA for a couple years.  I also did biathlons (Run-Bike-Run and Bike-Runs) back when they started and did the initial Desert Princess (10K-62K-10K) in 1986 which was a longer one and had some big names but I learned while I did OK I was not at their level.  Even when riding I still ran some just because I liked it and it kept me ready if I wanted to do a running race.  After I stopped riding, it just took too much time, I did not run much but did run a little.   Then 6 years ago I moved to KY from So. Cal and due to some neighbors running I started back and after about 2 years got back into competing and working towards a trip to Boston in 2016 and running my first ultra.  


Other sports I have participated in over the years

I played soccer and baseball  from when I was little till HS and after that I either ran or raced bicycles, road  and velodrome.  I also played some youth football, the American type.


About my running in High School & College

I ran in HS, Catalina HS in Tucson AZ, and also ran 3 years at the University of Arizona.  Running at the UofA was a humbling experience as we had a really good team and I could run times that when I look back now were not too bad but in light of who I ran with they were way off the front.  I remember once running a 5K on the track at the UofA in a dual meet against Washington State and got lapped, I think almost twice, by Samson Kimobwa who at the time was the world record holder in the 10K.  Also, got to run  in the same stadium as Henry Rono,  can’t really say I ran with him.  But, even our team with Thom Hunt, Dirk Lakeman, Mike Bergman, Don Janicki and others was really tough and often, for me anyway, workouts were harder than they should have been as I had to try really hard hoping to get on the traveling team, which rarely happened.

UofA 1980 X-Country Team - 5th from right in back - I had hair then - We all did

What I did learn, and share with others, is that if I could do it again I would go to a smaller school or Junior College as I basically burned out just trying to make the team such that often workouts for me were races.  I once ran a 4:20 mile in a workout and was only in the middle of everyone else.  I had thought it would be cool to run with a team like the UofA and while it was, looking back, to be honest I was way over my head and paid for it.

In all the years of running in Tucson I ran a lot of trails as from Tucson you did not have to go far to hit some great trails and there were a number of Ultra guys there as well, before Ultra was what it is today.  I often ran/raced trails with Ken Young and lots of other really good runners who called Tucson home.  Really got my love for trails so it was a great place to start running.  Looking back I got the privilege to run with many who got the sport going, olympians and just downright fast guys.


PR’s for: 5K, 10K marathon and any other distance

I tend to look at my times in the “what I was” and “what I am”, now that I am a masters runner.

What I was times (most are just estimates as hard to remember them all)

2018 Yamacraw 50k

• 1 Mile – 4:20
• 5K – 15:00+ (never broke 15)
• 4 Miles - 20:19
• 10K – 31:00 (Don’t think I broke 31 and if did it was barely)
• 10 Miles – 52:00
• ½ Marathon – 71:00 (Could not find the exact time but never broke 70
• Marathon – 2:30:52 (When I was 19)
• 25 Mile Bike TT - 52:00

Current PR’s

• 5K – 19:36
• 10K- 43:12 (Run during a leg of Hood to Coast Relay)
• Marathon – 3:34:22
• 50K – 5:15:00 (During RUTS 10hr run)
• 50Miles – 8:44:51
• 10hrs – 56.5 Miles

My most memorable race or races and a little about them

While I do not remember all of it my PR marathon at the Fiesta Bowl Marathon in 1978 was memorable as it just felt so easy.  Truth is as this was back before I had a digital watch I had miscalculated and thought I was on 2:25 pace and while feeling good I was afraid to pick it up so did not, then with a mile to go I realized I miscalculated so picked it up but was too late to go under 2:30.  Also, looking back I should have seen from the race that this was what I needed to train for and not try and run at the UofA as well.

Another race that I remember was a county championship X-Country race I ran in England in 78’ or 79’ as while I did poorly it was really cool to run with hundreds of others through snow, mud and hills in a true X-Country race.  While I have run X-Country all over it is hard to beat the atmosphere in the UK where the sport is, well at least was, taken very seriously no matter ones skill level.

I would also add the 2016 Boston Marathon because even though it was a terrible race for me it was amazing to see so many people, spectators and participants., as this was my fist race with so many people.  What also sticks out is that because everyone, well most everyone, has to qualify you are running near someone pretty much all the time since they are all at about your pace.  My goal now is to run Boston in 2020 when I turn 60 then every 5 years till I can no longer qualify.

There are just so many races it is hard to choose then but this last August I ran my first Hood to Coast relay for the company I work for and we got 4th in the Corporate division.  It was a lot of fun but the down side is that with al the sitting you do after running hard I ended up with Plantar Fasciitis from having my legs get tight and still am struggling with it a year later.  That said it was still great fun.

I am sure there are more races but those were a few.


Favorite workouts

I like long, 20 or so, trail runs that I run by feel.  As I have been training mostly for Ultras lately my speed work is mostly longer tempo runs.  However, after my 100 miler this year I will be aiming for more of a marathon distance so I will take up some shorter intervals as I think they are important for speed as well as since I want to get down to the low 18’s for 5k if not dip under 18 this will also help.  For me I have to reign things in as while I am not as fast as I was I like running hard and that is not conducive to avoiding injuries so while I do hard runs most of my running is at MAF or thereabouts.

1986 Desert Princess Biathlon - Me, on left, and Paul Huddle

How about a favorite route you like to run?

I like running in Pulaski County Park, which is near me, about 40 miles, as the trails are nice.  I  also like the roads locally around my home which have very few cars.  Initially people were not as ready for seeing a runner on some of the roads I run but I think now they know there is this crazy old guy that runs and it is not as much of a surprise.  When working in CA I have a number of routes near where I stay but like running the Chino Hills Park trails as well as the trails around Fullerton and also the trails near my hotel in Bonelli Park.


My favorite distance to run and race

While I like the challenge of Ultra’s I think with my time to train and wanting to be careful with injuries I think 50K and less is my best distance.  I can say that having run over 50 miles so far it does make the marathon seem shorter and makes 5K’s seem really short.  I have to admit I do like 5K’s as you can run them with little damage to the body


Long-range plans

• I will be attempting my first 100 miler, maybe my last:), this November at Tunnel Hill
• Run Boston every 5 year, starting in 2020 when I am 60, till I cannot do it any more
• I am working on fitting in a Rim-2-Rim2o-Rim on one of my trips to CA for work as well as a trio up Mt Whitney
• One goal is to run a marathon/50k in every state by the time I am 70
• Run some Masters track meets in the future
• To stay healthy and run till I am in my 90’s
• I want to figure out how to use my experience in running and writing into some from of employment /income
• Start work on a devotional that looks at scripture and running

What I like best about living and running in KY

1st Ultra - 2015 Chino Hills 50K & 30lbs heavier

As I live out in the sticks of Kentucky I like that other than dogs, which are a pain,  I have very few cars to deal with and no traffic lights.  Also, the fact the roads around me are rolling I get some elevation on every run.  Where I live is mostly private land so not many trials but It is also nice to know if I travel a little I have the Daniel Boone National Forrest and a number of other places with some great trails.


What I struggle with most with regards to running

Finding the time to run where and as much as I would like and just staying healthy.  I have a lot of miles on my legs which makes injuries a thing to watch out for so this often is what derails my plans.

Another thing that is often hard to realize I am not as young, or as fast, as I was and readjusting my goals accordingly.  Often I try and do more than I should and then have to deal with the consequences.  I am much better at advising others so they can avoid injuries than I am about advising myself.  I think it is one reason often those who can coach & run still like to have a coach/advisor to help in this area.


What do you see as a trend in running?

Ultras seem to be the new marathon and while you will not see the numbers you see in the big marathons the number of opportunities to run ultras seems to be increasing.  As part of this I also see all sorts of people with all sorts of capabilities running these distances.  This is great as it shows people looking to push there limits and not just the fast people doing so.

As part of this I see more people participating in running events as events and not just races.  While from a racing side this is not great the really god thing is it gets people off of the couch and being active

I also find the direction of many running companies not only having full fledged sponsorships but also having Ambassador programs interesting.  I think this is a smart directions as the days of people running in shoes or wearing clothes simply because some pro does is not as strong as seeing many on social media sharing about the products, thus the advertising is much greater for much less of an outlay. 


A few words of encouragement

Freeman Lake Trail Series 5K

Keep at it – aim for the long haul as running is a sport that takes time to get better at and simply builds on itself year after year.  If you want quick results running is not the sport to do this at.  That said you will progress in fits and starts as you progress then plateau then progress again.  But, again, just keep at it.

To steal from Nike - Just Do It.  Do not put off starting to run but just get out and do what you can.  The best thing is to get connected with a local running store and find people to run with.  When you have people to run with it makes things much easier.  If you live near Elizabethtown KY then check out Running Soles as they have a group that meets twice weekly and a great owner in Will Rivera

Make sure you see running as part of your life and not your life as for most of us it is not how we make a living and it is healthy to realize this so that we see the big picture.  

Lastly, but not the least is that if you are a Christian, and I realize that not everyone who reads this is, seek to glorify God in your running as you are to do in all things in life.


MyWebsites

• Bluegrass Runner - Running Blog
• What They Said - Christian Quotes

Hope this lets you know a little about me and that I will have some more interviews coming in the weeks ahead.

#SFuels #GoLonger #Zensah #Carson

Weekly RunDown #93

"Always dare to be the very best."

Buddy Edelen

So as to help runners learn about the past as well as the present I like to share quotes in fo on those that came before us and help make running what it is today.

Joe Henderson on Buddy Edelen

Vintagerunning.com looks at Buddy Edelen

Runner's World looks at one of America's overlooked marathoner: Buddy Edelen

Just started this book as I really like learning about runners of the past such as Buddy Edelen.  Here is a review of A Cold Clear Day

Don Ritchie just passed away on June 18th, not sure how many of you know of Don but he was one of the Ultra running greats and still has the 100k track record.

Speaking of Don Ritchie, for those of you who did not know of him here is some info:

• A look at Don Ritchie by Scottish Running History
• More on Don Ritchie
• The Stubborn Scotsman - looks like a book I will have to keep watch for in the used book stores or hopefully it gets reprinted to get the cost down
• A look at Don Ritchie at Davey Crockett's Running Frontier
• The 100K track record of 6:10:20 - That is 5:57.6/mile pace!!!!

Here is the Interview Tuesday from this week with Michelle McLellan - great read because of Michelle's story

My race report from RUTS Paducah run on June 9th

Looks like an interesting team race: with Kilian and Emilie as one of those teams: Monte Rosa Skymarathon

This is one of the reasons I do not always run early and go out in the noon-day sun: Why It's Essential to Embrace the Heat.

Here is another article on dealing with heat: Handle the Heat

Western States 100 is this Saturday (June 23rd) and you can follow along with iRunFar.com's coverage on their site, here, or get their Twitter feed directly, here.  Here is all the coverage they have done to date on the race: Western States 100 Coverage Collection.  Here is their link to all things live at the WS

rabbit may be a new company, I will be reviewing a couple of their shorts in the next week or so, but they have a good group representing them at Western States this year: 2018 rabbit Western States 100 Preview Part 1 & Part 2.  If you want to try their gear you can get 10% of here & to be up front this is a link where I do get a discount as well if you use it

Trail Runner Magazine talks to 4 women headed to Western States: Meghan Laws, Stephanie Howe Violett, Lauren Pearch & Courtney Dauwalter 

Here is a look at the course if you have not seen it before:


Yuki Kawauchi, 2018 Boston winner, won his 7th straight Okinoshima 50K in 2:52:55 the Second slowest of his wins - if you can call his time slow:)  Not slowing down he is entered to run the Gold Coast Marathon July 1st.

With Kellyn Taylor running a 4 minute PR of 2:24:28 at the Grandmas Marathon the US women's olympic trials should be interesting

iRunFar.com's This Week in Running: June 18, 2018

LetsRun.com's The Week That Was in Running - June 11-17, 2018

I want to run the Dipsea one day, or maybe the double.  The New York Times did an article on the race: Dipsea: A Trail Race Where ‘You’re Either the Hunter or the Hunted.   If you have never seen the course here is a video of it


As Gary Cantrell treks across the US we get to hear stories of those who met up with him to walk a while, here is one of those stories: A Morning with Lazarus Lake

Not only are Mo Farah and Galen Rupp running the 2018 Chicago Marathon now one of my favorite, and favorite of many, Yuki Kawauchi is going to run Chicago.  Chicago is also bringing back pacers which they dropped in 2015.

If you need to run slow for MAF or recovery it can be harder than you might think to not change you form detrimentally.  Here are some thoughts from the Balanced Runner on how to run slowly

A look at training for downhills when you do not live near mountains

Want to run a Vertical Kilometer (VK) here are the top ones in the UK, Europe, North America and Japan

If you want to go to a 2018/2019 World Championship here is a list of opportunities, including youth, for US athletes for Mountain, trail and Skyrunning


Local, to Kentucky, Races and Events (In the future will also include races in nearby states)
(If you have a race in the area, including surrounding states, let me know and I will post about it)

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

Here in the South-Central Kentucky area we have our own running camp if you are a JV or Varsity distance runner. 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

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

Want an Ultra that is easy to plan for with and aid station every 3.25 miles then check out the Backyard Classic 8 Hour Endurance Run in Elizabethtown KY August 18, 2018.  Run Solo or on a 2-Person team. Discount code (Expires 6/22/18) is Bluegrass5 which will get you $5 off

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.  Discount codes (Expires 6/22/18) are Bluegrass5 which will get you $5 off the 1/2 Marathon & the Full Marathon as well as Bluegrass10 which will get you $10 of the 50 or 100 miler.

Want to run a great race then put the 2019 Yamacraw 50k (also a 20K and 10K ) on your schedule.  The race is April 6, 2019 and registration opens October 1st, 2018.  Either set your own reminder or have Ultrasignup send you one as I would not be surprised if this race does not sell out real fast as word is getting out about it.


Masters Running News
I shared a video previously on 98 year old, 97 at the time of the video, George Etzweiler - well he made it up Mt. Washington again and a minute faster than last year  - In case you missed the video, here it is again as it is well worth watching more than once


I have posted this before but if you want info on US masters running, largely track and field but also some road, the National Masters News is a great resource

The USATF National Masters Outdoor Championships are in Spokane WA July 26-29, 2018

José Vicente Rioseco (77) of Spain ran a M75 World Record in the 1500m of 5:11.27.  That is an age graded 3:24.1 and as a comparison the current world record in the 1500 is 3:26.0.  Here is the Spanish article on the run by José  - it should translate for you in your browser, at least Chrome does.



Races this Coming Week
USA Track & Filed 2018 Championships - Des Moines, IA - June 21-24, 2018
Lavaredo Ultra Trail, Cortina d’Ampezzo, Italy - June 22, 2018
Pacific Crest Endurance Sports Festival, Sunriver, OR - June 22-24, 2018
Western States 100, Squaw Valley, CA - June 23, 2018
Hypnosis Night Runs, Avondale, AZ - June 23, 2018
Ultra Coahuila Trail, Sierra de Arteaga, Coahuila, Mexico  - June 23, 2018
10 Peaks-The Lakes, Lake District, UK -  June 23, 2018
Monte Rosa Skymarathon, Algana Valsesia, IT   - June 23, 2018
Long Distance Mountain Running Championships, Karpacz, Poland - June 24, 2018


Past Weekend Race Results
Big Horn Mountain Wild and Scenic Trail Runs, Dayton, WY - June 15, 2018
Angel Fire Endurance Run, Angel Fire, NM - June 16, 2018
Broken Arrow Skyrace 52k, Squaw Valley, CA - June 16, 2018
Grandma's Marathon,  Two Harbors, MN - June 16, 2018
Livigno Skymarathon, Lombardy, IT - June 16, 2018
Mt Washington Road Race, Gorham, NH - June 16, 2018
Mohican 100, Loudonville, OH - June 16-17, 2018


American Leonard "Buddy" Edelen setting the WR for the marathon at 2:14:28


2018 Livigno Skymarathon - Highlights


Documentary on Josh Naylor - Legendary English fell runner


This week's Mountain Outhouse news


Pre-Western States 100 Interview with one of my favorite ultrarunners Jeff Browning


Lighting the Fire Episode 3: A  Pact Was Made  - here are links to Episode 1 and Episode 2

Interview Tuesday: Meet Tennessee and Masters Runner Michelle McLellan

War Hammer 100  Winner

I have never met Michelle in person even though she has passed me in races.  I think I am one of those that goes out too fast and she passes later on:) I am looking forward to meeting her at this years Backyard Classic and I hope you are encouraged and inspired by her story


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m a 49-year-old mother of 3. I was born in Morgantown, WV but have lived most of my life in east Tennessee, currently residing in Elizabethton, TN. I graduated with a BSN in 1991 and have been employed at the local VA Hospital for the past 28 years.


What is your profession?
I am a registered nurse working in Utilization Management, so I basically review charts all day and work with physicians to determine appropriate levels of care.


How did you start running and what prompted you to do so? 
My good friend, Angelina, and I decided to sign up to walk a 10K that was held locally to raise money for a faith based homeless program. There was a 2-hour cutoff and we felt confident we could walk it that fast. We ended up jogging a bit just to fit in and I could hardly move the next 2 days. I kept thinking about the amazing ladies we saw that ran the whole thing and figured if they could do it, I could to. The 10K was in March. In May, my 16-year-old daughter, who played soccer and ran track, asked me what I wanted for Mother’s Day. I asked her to take me to a local park and run a mile with me. I had to stop and walk 3 times, but knew I could do it. Angelina and I started running together and 2 weeks later, we ran a mile without stopping to walk. I felt like a champion and just kept going further and further. After a couple of years running on the roads, I hooked up with a local trail group. Most of them were doing ultras and I could not wrap my brain around that craziness. It took several months of persuading and a bit of pure trickery to get me out for a long run but I have been hooked ever since. Those “crazies” are now my closest friends both on the trails and off. 

Michelle Finishing 120 miles w/her daughter at 2016 Holston River Endurance Challenge

How long have you been running?
Seven years


Did you participate in any other sports over the years?
I played recreational soccer until I was a teenager and rode hunter/jumpers in local horse shows until I was an adult. I enjoyed both activities but lacked the talent to excel at either.


Did you run in grade school, High School or College?
No.

2017 Yamacraw 50k

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-21:07 (2016)
• 10K- 45:47 (2015)
• Half Marathon- 1:42:41 (2018)
• Marathon- 3:38:00 (2015)
• 50K- 4:57 (2015)
• 50m-9:54 (2016)
• 100k- 15:08 (2017)
• 100m-22:12 (2017)
• 12h- 55 miles (2016)
• 36h-124.5 miles (2017)
• 48h- 152 miles (2017)

You just ran in the, and won the women’s race,  inaugural War Hammer 100 – how was the race, heard it was a great race but a tough one?
It was more challenging than I anticipated. No 100 miler is easy, but based on the elevation profile and course description, I had underestimated this course. It was a very wet course with puddles every few feet. These were puddles that you either had to go off trail to avoid, or plunge through. They varied in depth to ankle deep to thigh deep and you never knew how deep until you stepped in. It had several miles of road sections and the heat made those miles just brutal. There was one section that we were told to expect bushwhacking. I got turned around in this section and ended up with very scratched up legs and one rattlesnake encounter. The race ended with a never-ending climb up an ATV trail. I was exhausted by the time I made it to the top of that. I was so happy to see a vacant chair at the finish line. My arms were shaking trying to hold up the large war hammer which was the first place trophy.

After the War Hammer 100

You also won the 2018 Backyard Classic – how was that race?
I am relatively new to the fixed time races and this was my first Kentucky timed race so I wasn’t sure what to expect as far as the conditions. The people were so friendly and the course was a nice mix of grass, trail, and asphalt/ concrete. There was a water crossing which felt amazing every 3 miles since the race was in August.  I was hoping to get at least 11 loops. On loop number 10, I started having leg cramps. I had to walk quite a bit of that loop and thought I might be done, but I started feeling better and was able to get 13 loops. I am looking very forward to running this race again in August.


Any suggests for anyone looking to start running Ultras?
Remove the word “can’t” from your vocabulary. With dedication and smart training, you can accomplish anything you want to accomplish. You must get outside of your comfort zone and push your limits to truly see what you are capable of. There are highs and lows during ultras, just like there is in life. Enjoy the highs and know that the lows will not last forever. Just keep pushing forward and it will get better.


I am doing my first 100 at Tunnel Hill this year any advice?
Start slower than you feel like you should. I am a very conservative starter. I am slow to warm up before I feel like I can really run. This has served me well in long distances. I see so many people pass me early in races and I must remind myself that we each need to run our own race. Sometimes these fast people stay ahead of me but many times I pass them late in the race and I am thankful that I saved myself. There is nothing that can compare to the last 15-20 miles in a 100 mile race. Tell yourself that dropping is not an option. The Good Lord willing, the next several hours will pass whether you finish or not, and you would certainly rather look back at these hours with a sense of accomplishment rather than regret. Pain is only temporary.

2018 Hellbender  W/Rick Gray

What is your most memorable race or races and share a little about at least one of them?
Every race has memories and most of those memories are positive. Ultrarunners seem to have amnesia when it comes to the bad stuff, or we would not keep signing up. One of my favorite races is in North Carolina called Quest for the Crest. It’s a 50K and I’ve run it all 4 times, using the term “run” loosely. It’s a very challenging course in both steepness and technicality. Sean Blanton, the RD, had told us before the race that evacuating us due to injury would be very complicated and expensive, so not to drop unless it is a very serious injury. I started having severe foot pain with 8 miles to go. I kept thinking about his words and kept plugging along with tears. Once I finished, I told my friends that I thought I broke my foot. My friend Rick, who subscribes to the “run through injury” philosophy, assured me that it wasn’t broken. I tried hard to keep running through the pain but it was only getting worse. I went to the doctor 10 days later and confirmed the fracture. I run Quest with a vengeance since then.

Another fun memory was Promise Land 50k, a David Horton race in Virginia. I had taken a bad fall and was cramping whenever I tried to get back up. A young man offered to help me up but I assured him I would be fine and he needed to go on. I finally got back up and ended up catching up with him several miles later. He was very relieved to see me and we ran a few miles together. He said, “I bet you were really something back in your day.”. I had to explain that I was rather new to the sport and this was “my day”. I always laugh when I think about that comment.


Do you have a favorite workout you do?
I enjoy all my workouts, except while I am doing them. I do not cross train so my workouts are either running or core workouts. I love running hills and I’m learning to embrace speedwork. I enjoy a tough lunge workout that I learned from Lee Conner and that has helped me with my climbing.  I don’t keep a super strict training schedule. I try to incorporate speed work, a long run, and hills weekly and a good core workout at least 3 days a week.


How about a favorite route you like to run?
As far as trail runs, I love them all. I am fortunate to live near the AT and love to run with my friends there. My favorite section is Cross Mountain to Watauga Dam Road (16 miles), of course stopping at Vandeventer Shelter to take in the beautiful view. When it comes to training on the road, I have a route I call “The Mighty Hill Run” which is a 10-mile loop with 5 huge hills.


What is your favorite distance to run and race?

2017 Hellgate

I really enjoy all races and distances. My favorite distance would be a 50 miler or 100K. It’s long enough that my conservative start doesn’t impact my overall time too much and short enough to not have to enter the pain cave that is inevitable in a 100 miler.


Do you have any long-range plans?
I hope to remain healthy enough to continue to run and race for several more years. My long-range plans include traveling west and exploring parts of the country I’ve never seen. My first destination would be Glacier National park in Montana and I’d also love to run the Wonderland Trail in Washington. As far as races, I’d like to run at least 7 more Hellgate 100k’s for a total of 10 and run Vol State in 2019.


What do you like best about living and running in KY?
I love Kentucky! I have family in Bardstown and have always enjoyed staying with them there or at their lake house in Elizabethtown. The people are very friendly and supportive at races and some areas are absolutely breathtaking. I’ve run the Yamacraw 50K and No Business 100m in Kentucky and the rock formations are just stunning.


What do you struggle with most with regards to running?

After 72 miles on the AT w/Lianne Jennings, Rick Gray & Michael Sefanon

I struggle with balancing family, church, work, and running.  There are so many things I want to experience and there never seems to be enough time.


What do you see as a trend in running?
I am seeing more and more fixed time events pop up which I really enjoy. As boring as running a mile loop repeatedly for many hours sounds, it’s more like a party with some exercise. I enjoy my solitude during long trail races but I also enjoy changing it up with these loop courses where you can pretty much socialize the whole time. Logistically, the short loop courses are much easier to plan for.


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

• Listen to your body. I don’t wear a watch and I don’t use strict training plans. I try to run based on how I feel.
• I encourage people to try new things regarding types of races and distances. You never know what you can do unless you try.
• Do not let a bad training run or a bad race discourage you. Analyze what went wrong and tweak your training to work on those areas.

Bluegrass Half Marathon 2017

You run/race in shirts that say “Race for Wandell” - what is the story behind the shirt?
I run every race in a Team Wandell shirt. Josh Wandell is a young man in his 30’s that was my daughter’s elementary school principal. He was an amazing athlete and was training for his first marathon when he was diagnosed with ALS. With the help of Ainsley’s Angels, we borrowed a cart and pushed him in his first marathon, Tobacco Road, in 2016. He caught the bug and was able to purchase his own cart. He was pushed in over 30 races in 2017. In March, the Guinness World Record for pushing an adult was broken by our team member Jeff Vance for the half marathon at the Shamrock Half Marathon in Virginia Beach. The guys have gotten so fast that it is rare that I can keep up with the team anymore but I always race in my Team Wandell shirt and draw strength from Josh. His motto is “Faith Over Fear” and his inspirational verse is Joshua 1:9 “ Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” (Josh Wandell's website)


Any closing comments?
Thank you for the opportunity to tell you about myself. I hope I am able to inspire others to accomplish things they never imagined possible. I absolutely love what I do and challenge all runners to embrace each step. We are very blessed to be able to do what we do.

2018 Run Under The Stars – Paducah (June 9, 2018) Race Report

Steve Durbin and Myself

Having had to miss the Land Between the Lakes race this year due to a number of issues Steve Durbin of Durbin Race Management graciously allowed me to transfer my entry to another of his races.  Due to scheduling with work and other races I was already committed to the only date open was June 9th and thus my entry in the Run Under the Stars (RUTS) in Paducah Kentucky.  There are three RUTS races each year: Oakridge – TN was on May 19th (1-1/4 mile walking trail), Paducah - KY was on June 9th (1/2 mile horse track) and Corydon – IN is on July 7th  (1/2 mile horse track).  All races are 10 hour timed events and are run from 8PM on a Saturday till 6AM Sunday morning.

If you have never done a Steve Durbin race you are missing out as they are all well run and you will be taken care of.  One of the cool parts with this timed event, and others like it, as compared to say a trail race is that you will see all 200+ entrants all night and not just at the start.  Also, you will find that as most everyone is there for the 10 hours, even if they do not run the entire time, that at the end you will also have a crowd at the finish.  This was my second timed event but the first on such a short course and the longest timed event by far as my other event was a 6 hour run on a 1.35 mile trail a couple years ago.  The idea of running so many laps was a little daunting since in college I had a hard time with 12+ for the 5K or 25 for the 10K.  What was 100+ laps going to be like?  How would I deal with going round and round and round for 10 hours?  How about weather as the report was for thunderstorms and rain accompanied by the usual humidity - thankfully that did not happen?  How would my Plantar Fasciitis hold up?  For that matter, how would I hold up as this would hopefully be my longest run distance, and time, wise?  What follows is my look at a race that on the surface - with no elevation, no rocks, no roots or cliffs to deal with – should have been relatively easy – "should" is the key word here.

Trackside Set-up

The Set-Up
The first thing that makes the RUTS races difficult is that they start at 8PM with set up beginning at 4PM.  Thus, if you are like me and get up at 8AM, by the time the race starts you have already been up for 12 hours and by the end of the race 22 hours - let alone anther 4 ours to drive home.  For me I left my house about 4 hours east of the race with a long drive ahead but at least with some time to rest and loosen up.  Once at the track and having driven through some heavy rain storms with showers at the track it looked like it might be a wet night.  I set up an canopy pretty much right at track side with my water, SFuel bars and drinks, as well as a few other essentials.  Then I got some rest till race time, still 3 hours away.  I set about reading a little, some from my Bible as always good to get in a little reading of God’s word then also started reading The Great Appalachian Trail Race which is looking to be a good read.

Apart from that I just tried to stay cool and walked around a little to stay loose.  This pre-race part of things was different as I have my usual “morning race” routine and usually do not drive more than 90 minutes on the day of a race . As this was so late in the day, and not close to home, that routine was hard to follow but I did the best I could.  I ate lunch about 11AM at home before I left with a meal of chicken, asparagus and some broiled potatoes and then an hour prior to the race I took my usual cocktail of: a serving of SFuel drink, UCAN (3 scoops) and water all mixed together.  This usually works to hold me over for 4-5 hours at which time I take another cocktail.  As race time neared more people showed up and were milling around till it was minutes before the start.

The Race

Just Getting Started

I went into the race wanting to run 100k (62.2 Miles) but knew that might be a little ambitious as while my training was going well I still only ran at most 45 -50 on a big week with a long run of 20-22.  Not really ideal training to “race” an Ultra but does fit the larger plan I have to run Boston in 2020 by qualifying next year.  So I set out with my HR monitor set at about 10 beats over my MAF heart rate of 127 (monitor at 137) figuring that would be a good pace.  While it did feel easy it was for sure too fast a start being at around  8:15 a mile as I needed to be nearer to 9:00/mile.  Around 10 miles my HR started working its way up some so I slowed to 9+ pace than at about 17-20 I started having issues.  Not so much physical, even though I was a little tired from being up for a while already, but mentally just thinking about how long time wise I had to go.  Thus I slowed down and then even had a few walk breaks until about 5 hours, or close to 50K.

At 5 hours I decided it was time to walk a lap and then run the rest of the hour.  I used the walk as my drink and refueling break so that I got my SFuel bottle and carried it for the ½ mile lap then put it down and ran a comfortable pace for the rest of the hour and then repeated this up till the lap I walked at 2 hours from the end.  With a little under 2 hours to go I knew I was in 6th place and was not sure where 7th was but knew they were probably close so decided I needed to run for the last two hours and keep a good pace.  Interestingly in the last 2-3 hours, other than on my walk breaks, I did not get passed again as it appears many were slowing down.

Not sure what I was looking at  - Maybe contemplating my feet

As there are no partial laps given you get the mileage at whatever full lap you completed when time runs out.  Having picked up the pace in the last 2 hours I got to 56 miles with the clock reading 4:30, or so, to go.  I decided that I should be able to do 9 Minute pace and went for it.  Funny that someone that was helping mentioned I would have to run my fastest to get the lap so I simply said something to the affect of “well I better get going.”  I picked up the pace and looked to be at sub 8 when I checked my watch and up ahead was a relay runner and anther runner trying to finish his last lap as well.  As I got to the home stretch I could see I was going to make it with about a minute-plus to spare and according to the official lap times I did the last ½ mile in 3:24, or sub 7 pace.  I also found out the person running in front of me on the last lap was the 7th place runner so it was a good thing I kept up the pace at the end as he ran 56 miles.

As far as placings goes I ended up 7th overall and 6th overall for the men.  I know in watching the board that gave out your laps and placing I was in 9th place up until I had the bad spell where I dropped back to about 17th or so.  Once I got to 5 hours and past my mental issues of just wanting to call it a day at 50K  I was able to steadily pick up places and finally got to a 6th place somewhere around 2 hours, or so, to go.   Knowing how I felt with 7 hours to go and waning to quit - ending up 6th was pretty good.

For the men it was clear that Eric Hunziker was intent on putting in some miles as he was gone from the start and ended up with 72 miles and tied the record.  Second and third were Olaf Wastermack with 64.5 miles and Joshua Holmes, who added to his overall lead in the total miles at RUTS, with 63.5 miles.  For the women the top three were Marylou Corino in 1st with 59 miles , Cathy Downs in 2nd with 55 miles and in 3rd Sue Scholl with 54 miles.  You can see all the results here and here is my Strava data for the race.

Women's Winner Marylou Corino

Men's Winner Eric Hunzinger

Fueling
This an area I am still fine-tuning but think it is getting very close as I never was hungry during the whole race.  I did seem to drink lots of water, but it was humid out.  I find that once I drink water on days like this I have a hard time stopping and thus get bloated.  This happened in the 2016 Boson Marathon as well.  Due to this later in the race instead of carrying the bottle with me for many laps I took advantage of the easy of getting to my drinks a changed to drinking during my ½ mile walk breaks every hour and this helped to curb getting bloated.

As far as what I consumed for the race it was follows:

• 1 - SFuel/UCAN Cocktail in 20oz of water 1 Hour before the race (1 Scoop SFuel and 3 Scoops UCAN) also had about ½ a 200z SFuel/Cocktail at 5 hours
• 6- 20oz servings of SFuel Drink
• 4 -16 oz bottles of water
• 1.75 - SFuel Bars
• 2 – 33Shake Gels
• 3 - S-Caps
• 2 – GU Roctane Sea Salt Chocolate (took one at 2 hours to go and 1 hour to go)

The above seems to have worked and largely due to my work at getting fat adapted progressing well.  For races I do use carbs but strategically such as at the end of the race with the 2 GUs.  I also had the 33Shake gels just to change up things for taste.

Overall Impressions of the Race
While I cannot say this is my favorite type of race it does have its positive aspects.  For one being able to set up right by where you are running and going by every ½ mile means your drinks and food are readily available and do not need to be carried.  The race did also provide aid but I find it best to rely on my own items to make sure I have what I need.  Also, as seen done by many at the race, if your goal is only a particular distance you have the full 10 hours to do it and you can walk and take breaks as needed to help you accomplish your goal.  Another great feature is that unlike most ultras where you see people at the beginning and maybe some at the end but during the race often can go long spells of being alone at a race like that this is never a problem.  The race in many ways is a 10 hour party with many conversations and activities going on.  The fact that one cannot be stuck out in the wilderness alone leads many to find this a good time to try their first ultra knowing they will not be alone.

What is interesting about this format is that my brain said other than going round and round in circles this should be easy – hey no elevation or getting lost.  While that is true, when you combine the mental aspect of going over the same ground for 100+ laps and, other than changing directions every 2.5 hours, running on the same surface with basically the same stride and foot placement for 10 hours it makes for an effort that is much harder than it seems.  This act of basically having the same motion hour after hour wears on you more than you think it might.  When running trails you are always changing pace and using different muscles but not so on a flat track race.  Also, as I found out, you can easily be sucked into running too fast too soon, as it just feels easy, since the terrain is not an issue and you can, and will, pay for this later.

For me, at least, the part I found to be the hardest was the mental aspect  of dealing with the time on my feet with little else to think of.  While at 10-20 miles I really did not feel that bad but just needed to slow down to get my HR in the right place my mind started to play the “you have 7 hours to go maybe you should just stop at 50K” game.  While I have been running a long time, 45+ years, and have done many marathons running ultras is new to me and the issue I tend to come up against at 1.5 -3 hours is just thinking about how far, and how long, I have to go and harboring thoughts of dropping out.  I have gotten by this urge in trail ultras by realizing it was not easy to drop out and simply not wanting to DNF as it tends to make it easier to DNF later.  However when running on the track this becomes harder since you can just stop at any distance, as many do intentionally, and stopping is easy since your stuff is set up conveniently right by the track and you see it every 1/2 mile.  As I mentioned in the race section I had these mental issues till about 5 hours then when I got to the downside of the time it got easier mentally and thus for me physically.

I also found that unlike most races where you may be able to convince yourself if you run faster you will get done sooner.  That tactic will not work here since if you run faster you just get the reward of running farther.  So you have to play a game to see what is the just the right speed to keep moving but not too slow as to not get in the distance you would like to get.  This is simply a different mental aspect of the timed race.

The goal of the race but you get to see this sign every lap:)

As mentioned before another thing that makes the RUTS races difficult is that they are run from 8PM to 6AM and this makes for a long day of dealing with being tired.  That said this does work to help one get ready for longer races that go into the night.  I am running the Tunnel Hill 100, my first 100 miler, this year, another Durbin Race Management race, and RUTS with running when simply tired from little sleep is good training.  Also, Tunnel Hill is a very tame course, as RUTS is, so this race plays into being a good training run for that as well.  I did deal with a few spells where I felt like taking a nap but in general that was not a too big an issue which was good to discover.
Not sure I will make these shorter course timed races a regular event but I do want to do one again some time to try to do better and work on my pacing.  I will be doing the Backyard Classic in August which is an 8 hour timed race on a 3.25 trail course which will have its own trials I am sure but I am hoping my run at RUTS will help in dealing with the mental issues.

Conclusion
If you want to run your first Ultra the truth is this type of race is a good one to do so.  Not only is everything convenient but also if you do one of the RUTS races you will experience a great race put on by a great race director.  You still have one race left for the year in the RUTS series if you want to do Corydon IN on July 7th.  By the way here is a code for $10 off Steve's races: DRM10.  Make sure to check out his race site for all the races he outs on: Durbin Race Management.

#Zensa #GoLonger #SFuels