Interview Tuesday: Meet Kentucky and Masters Runner Clinton Lewis

On the summit of Ben Lomond, just outside of Queenstown, NZ

Today's interview is with Clinton Lewis who is the co-host of the Southeastern Trail Runner Podcast along with Shannon Bryan, who will also be in an interview in the near future.  I had the pleasure to be on SETR show #73 aa few weeks ago and at the time asked if the guys would be willing to share their story so to start things off here is Clinton's.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Memphis, TN and have lived in Tallahassee, FL, St. Louis, MO, Dallas, TX and Bowling Green, KY where I have been for 30 years. I am 41 at this moment, birthday in 2 weeks (8/1). I am a graduate from Western Kentucky University in the Photojournalism program and will be starting grad school this fall. I have three children… Meredith & Connor, 22-year-old twins and a 20-year-old son, Cameron.


What is your profession?
Staff photographer at WKU


How did you start running and what prompted you to do so?
Short version: I almost died on the side of a mountain in Peru.
Long version: (episode 20 of SETR Podcast) I started backpacking and climbing before running. Through my contacts at WKU and a mutual love of climbing, I was invited to photograph a climate research mountaineering expedition in Peru by one of our faculty members in 2011. I was out of shape and had barely a month to train to prepare. My lack of fitness plagued me the entire two weeks of the trip, and I succumbed to the altitude and exhaustion collapsing on the side of Quitaraju in the Cordillera Blanca range of the Andes. I was already an hour behind the rest of the group, so I was alone and unconscious until a hiker from Colombia found me and assisted me down the mountain to our basecamp where I rested for three days while the team continued on. At that point, I made the commitment to fitness when I got back to the States. During the trip, I lost nearly 20 pounds and did not summit a single mountain.

I returned home with a new focus on fitness. I spent the next year and a half in the gym and learning to run, but only as a means to train for climbing. My return trip to Peru in 2013 was flawless: 4 summits, zero issues and I was one of the strongest team members during my four-week stay.

As training continued after my second expedition (it was habit by now), trail running overtook climbing as my primary outdoor passion.


How long have you been running?
Since 2013


Did you participate in any other sports over the years?
Played soccer in elementary school when I lived in Texas, and swam a little bit in TX & KY. I could never really do much back then because I had severe asthma.


Did you run in grade school, High School or College? 
Nope


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: 23:05 in NZ
• 10k: 47:18
• 13.1: 1:53:40
• 26.2: 4:36:34
• 50k (34mi): 8:08:11

What is your most memorable race or races and share a little about at least one of them?
Oh gosh… first (and only) road 26.2 in the Outer Banks of NC. One of my favorite places on earth. Started having IT Band issues at mile 10 and only got worse from there, practically hobbling at the end. And my Airbnb had stairs. UGH. That took a long time to recover from. Four months later was my first 50k at Yamacraw. Fared a little better, but still had some nagging issues. The first 10 miles of Yamacraw are one of the most beautiful starts to any race ever.


Do you have a favorite workout you do?
I have a love/hate relationship with hill repeats and intervals. I also spend a decent amount of time in the gym weight training.


How about a favorite route you like to run?
My favorite trail at the moment is the new Twisted Oliver Trail at Barren River Lake. I also love the trail system at Mammoth Cave National Park. In BG, I have a fun 20ish-mile route at circles town.


What is your favorite distance to run and race?
I love the challenge of a 50k.


What is your current favorite trail running shoe?  How about a road running shoes?

• Trail: I just got the Inov-8 Terraclaw 250 and really like them. I also run in the Salomon Speedcross 3 & Sense Ride.
• Road: New Balance FreshFoam Zante. I think v2 is still my favorite.

Do you have any long-range plans?
Stay healthy and keep pushing. I’m signed up for my first 50 miler in Dec. and I’m slightly terrified. Eek.


What do you like best about living and running in KY?
I love the variety of terrain here in KY for running… we have great trails. The best thing about KY in general? Bourbon.


What do you struggle with most with regards to running?
Being slow. I also need to work on the mental game of long distance running. I can get demoralized pretty quick in a long race and I am down on myself for miles. That’s not a good combination for a successful race. So I want to work on staying positive and putting out a more even effort to make the days more enjoyable. Of course running in groups help that, so I’m always looking for company. But the best training is staying in a good headspace during a long solo run.


What do you see as a trend in running?
Women crushing long races. There is no question that some of the best runners are women and the longer and tougher the course, the better they perform. Another trend I hope to see continue is the self-policing of banned substance use in races. It just has no place on the trail and the current culture seems pretty adverse to it. I hope that stays in place.


Being one of the hosts of the Southeastern Trail Runners Podcast, what prompted you to start a podcast?
We wanted to highlight the runners, trails and races of our region. The southeast is overlooked by pretty much all of the running media outside of a few races. We have great people, tough ass races and beautiful trails. We want everyone to be proud and celebrate what we have.


What has been the best thing about doing the Southeastern Trail Runners Podcast?
Meeting the runners. Having the elites return our messages and be on the show is awesome, but the real inspiration are the local runners that dominate the region and show up to work on Monday morning. This is also a great excuse to get out and explore new areas of the southeast and run trails and meet runners... you know, for research… J


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
The one thing I would say, and one thing I still need to work on, is to believe in yourself. You are capable of far more than you think you are. Following that, listen to your body. You can adjust a training plan based on how your body feels. Don’t let a piece of paper dictate you into injury. Finally, explore. New people and trails are the breath of life for us. Sharing experinces with others is the tie that binds us all together and makes life fun. I have a massive wanderlust, so I am always looking for new places to run and explore. Keeps you young!


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

• Personal Photography Site: ClintonLewis.com
• Twitter: @yclphoto
• Instragram: @yclphoto - I’m most active on IG.
• Strava 
• Facebook

Any closing comments?
I am incredibly thankful and blown away at the support and love that the podcast has received. We have fun doing it, as you can probably tell, and it has been a joy to meet people from all over the southeast. So let’s go run sometime!

Weekly RunDown #98

“So many times you want to give up, but you cannot. That's what ultrarunning is all about.  That's what life is all about.”

David Horton

Podcast on Trail Runner Nation with David Horton: Professor of Ultrarunning and here is an interview with UltrarunnerPodcast.com

Article from 1993 by David Horton on running your first Ultra

Catching up with Zack Beavin after about 6 months

Results and commentary on this years Hardrock 100.   Did not realize Xavier Thévenard was at 91 miles before he was told he was disqualified.  Looks like rules were broken but sad part is that it becomes the focus of some and not the race and the eventual winners.  Some online even saying Jeff should turn down the first place award.   Even Kilian said on Twitter that it is important to know the rules as they can differ from country to country as Kilian was once disqualified for cutting some trails at the 2012 Speedgoat 50K which was illegal in that race while in Europe very often you can cut the trails.  At the end of the day if there are rules and they are not enforced then why have them.

A necessary tool in ones kit to to be able to power hike for performance

Want to check on the latest from Laz on his trip across the US you can do so here - Lazcon.  This sheet tracks where he is and links to his daily posts as well

iRunFar.com's This Week in Running: July 23, 2018

LetsRun.com's The Week That Was in Running: July 16-22, 2018

It is an accomplishment to just finish the Vol State 500k but Rhonda-Marie Parke did so and is blind and also did it without a guide. There were 117 starters and 83 finishers, Rhonda was 64th.

The East Coast Trail & Ultra Podcast talks to Vol State 500K women's winner, second overall, Rhoda Smoker and also talks to Rhonda-Marie Parke who as mentioned above is blind and ran without a guide

Check out the new Ultrarunning History Podcast  and Stories out out by Davey Crockett

Dr. Phil Maffetone writes about the weakness window

Tyler Sigl (2nd overall) wins the USATF 50 Mile Trail Championships while Sabrina Little (1st overall women) won the women's 50 Mile championship

I guess there is a glut of trail races in Hong Kong

Race report for the Snowdonia Trail Marathon

Is Comrades on your bucket list of races - Why Run it?  It is on my list of races but it is not inexpensive to run in flying so far.

A look at The Training Trinity

Some thoughts on what to keep in mind when looking at a standardized training plan

Some thoughts on running and why: It's not who I am, it's what I do

Do you run with music, here are some reasons not to

the Ouray 100 (see documentary trailer for this down in the video section) is this weekend and here is a look at the race

This guy just ran the same course the Tour de France is riding this year


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)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management

Check out the Southeastern Trail Runner Podcast 12 Hour Challenge on September 2nd in Scottsville, KY

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.

Want to do a fun event and help the Wayne County Cross Country team and the Wayne County FCA at the same time then the 36th Annual Lake Cumberland 5Miler/5K and 1 Mile Fun Run is for you - September 1st, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 8th, 2018.  I have only run out in the area once but there are some great trails

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.

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
Another article on Nick Bassett - the oldest finisher of the Western States 100 at 73

50 year-old Bego Lopez is one of the oldest women to compete on a college cross-country team

The USA Masters Track and Field Championships are in Spokane this week; July 26-29


Races this Coming Week
USATF Masters Championships, Spokane, WA - July 26-29, 2018
Ouray 100 Miler, Ouray, CO - July 27, 2018
The Battle at Bristol Mountain, Canandaigua, NY - July 27 -29, 2018
Chiemgauer100 (100M & 100K), Ruhpolding, DE - July 28, 2018
Grand Mesa Ultras, Mesa, CO - July 28, 2018
Pikes Peak Ultra (Also the 30K is the USATF 30K Trail Championship), Colorado Springs , CO - July 28, 2018
Pacifica Trail Run (50K, 30K, 21K & 9K), Pacifica, CA - July 28, 2018
Voyageur 50, Carlton, MN - July 28, 2018
Something Wild Ultra,  Hexworthy , UK - July 29, 2018


Past Weekend Race Results
Etna Trail 94K & 52K, Linguaglossa, IT - July 20 (94K) & July 21 (52K), 2018
Hardrock 100, Silverton, CO July 20, 2018
Vermont 100, West Windsor, VT - July 20-21, 2018
Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge, Nancy, KY - July 21, 2018
Speedgoat 50K, Snowbird, UT - July 21, 2018
Full mOOn 50K & 25K,  Ouachita National Forest, AR - July 21, 2018
Psycho Psummer Run Toto Run (50K, 20 & 10 Milers), Kansas City, KS - July 21, 2018
International Snowden Race, Llanberis ,Wales - July 21, 2018
Cayuga Trails 50 Mile, Ithaca, NY - July 21, 2018
Tahoe Rim Trail 100 Miler, 50 Miler & 55K, Carson City, NV - July 21, 2018
Dolomyths Run, Canazei, IT - July 22, 2018
Badwater 135, Death Valley, CA  - July 23-25, 2018


Game On: David Horton - Driven


Some footage of the 2018 Speedgoat 50K


Trailer for documentary the 2016 Ouray 100 - you can see it on Amazon - free if you have Prime


Thanks to Mario Fraioli for posting this the other day - brings back memories


2018 Dolomyths Run Highlights


2018 Lavaredo Ultra Trail

Interview Tuesday: Catching Up with Zack Beavin 6 Months Later

2018 Boston Marathon

So as to see what has been going on with those I have interviewed I want to check back in with some of them from time to time.  Zack Beavin has been busy and as he was was one of my first interviews I figured he would be the first I would check back in on.


It has been almost 6 months since I interviewed you last and you have been pretty busy.  Do you still work at John’s Run/Walk Shop?
I still work at John’s Run/Walk Shop as a buyer/race director and am now on full time. Since graduation (and a long trip to Europe), I had brief career as an engineer in Louisville, Kentucky. After 3 days, I knew it was not going to be a path that would bring me happiness in the short or long term, so I made the decision to retire from engineering go back to John’s full time. Some people have balked at how quickly I gave up engineering, but the work I do at John’s is something I really enjoy and allows me to work in the industry of the sport I love. It didn’t seem logical to waste a year or two pretending I would be happy in engineering when I knew I would likely ultimately come to the same conclusion down the line.

I noticed you went to Europe – did you do any running there or was it just a sight seeing trip, if so where did you like running the most?  Was this your first time in Europe?
I was in Europe for a brief study abroad trip with the UK Engineering/MBA dual degree program. It was my first time to Europe and a fantastic experience. I was using my time on the trip as a long needed extended break from training, but I made sure to run in every place I visited. My favorites were running in the mountains outside of Garmisch-Partenkirchen, Germany and in the mountains of Salzburg, Austria. The trails and the scenery in the Alps were stunning, so I was grinning like an idiot the whole time. I got to spend a lot of time with friends and family, so it was a great month of travel.

How has your training been going? 
I’ve been slowly getting back into the swing of things since returning from Europe. I’m back up to 90ish miles per week range and slowly working my way back up to my marathon volume. My fall marathon isn’t until December this year, so I’m keeping this buildup a little more leisurely.

Have you been able to avoid injuries?
Knock on wood, nothing to report!

What does a typical week of workouts look like for you?
My “typical” week varies drastically depending on where I am in a marathon training cycle. I could be doing anything from 80-125 per week based on the time of year. A typical week in the thick of a training block might look something like this:

• Monday- 10/6 double day
• Tuesday- 12/6 double day
• Wednesday- 13 with a workout faster than Marathon Pace (hills, tempo, intervals, etc.)
• Thursday- 12/6 double day
• Friday- 10/5 double day
• Saturday- 18 long run with 8-9 total at Marathon Pace (2x4 miles or 3x3 miles)
• Sunday- 12 mile trail run

Total: 110 miles

You ran Boston this year in the cold and wet – how did that go?
Boston this year was a fantastically miserable experience (and I mean it was both fantastic and miserable). It was very cool to line up with the world’s best in the elite corral and even cooler to end up finishing so high in the field. For a detailed race report, you can check out my report here

Did you have any thoughts during the race of dropping out as many of the faster runners did when things did not go as planned?  Do you have any plans for another Boston?
I went to Boston to run the Boston Marathon, so I never considered dropping out. There were points in the race where I was concerned about whether I could physically make it to the line, but at no point did I consider dropping out of my own volition. I would absolutely love to go back to Boston in a more “normal” year. Even with the terrible weather, the atmosphere was incredibly special and unique. The crowd support was astounding even with the conditions. I could only imagine what it is like in a normal year, as there were stretches of road with barricades and no people where I assumed they would be 3-4 deep in normal weather.

Zack followed by Antonio Marchi at the 2018 BG 10K

I also saw that you won the Bluegrass 10K this past 4th of July – did the race go as planned?
Like I said, I have just gotten back from a long trip (with less than ideal dietary and drinking habits) where I took an extended break from training. I tried to ramp up miles pretty quickly and threw in a few haphazard workouts in the couple weeks I had when I got back, but I didn’t head into the race with many expectations. The race turned out well, though, and I was able to win for a second year in a row. I think I ran a smart race for my current fitness- I was patient, didn’t over estimate my fitness, and had fun with it. After a lifetime of miles I think I’ve become a mature runner and established a baseline level of strength/fitness that is always there- that’s what I ran Bluegrass off of this year.

So, what are your up coming plans with regards to racing?  I think I remember you wanted a US Marathon Trials qualifying time – when and where do plan to go for the time?
I have 4 races lined up for this fall. I’m running the Hot Hot Hundred 100k trail relay in August for the third year in a row for fun. That race is always a blast and Next Opportunity Events always puts on top notch events. Beyond that, I have the Akron Half Marathon in September, the Indianapolis Half Marathon in November, and the California International Marathon (CIM) in December. CIM acts as the US Marathon Championships and is always a fast race with plenty of people to run with. I’m hoping to tuck in with a group of runners also going for the standard to hopefully get my US  Olympic Trials Qualifying mark there. 

I noticed you are putting on a trail race – The Harrods Creek 5K/10K.  Can you share a little about the race?
I grew up exploring and bushwhacking my way through a massive nature preserve directly behind my parents’ house. The land was donated to the city decades ago because it was too rugged to build houses on and essentially just sat there, wild and unused. Eventually an ambitious councilman got permission to put in a few trails, which I discovered and ran pretty much daily. I got in touch with the councilman and personally pushed for and built an additional 1.5 miles of trails while I was in college. Within the last couple of years, the park has come together nicely with 4 miles of trails, swings overlooking the creek, and a canoe launch. I started the Harrods Creek Trail Bash as a way to both show off the little-known park to the community and to raise money for ongoing park projects. We sold out last year and are well on our way to doing so again this year. You can check it out at the here.

You recently were part of the start of Hill Runners Coaching.  How did this come about and tell us about the coaches and coaching offered and how it can help runners?

Matt Hillenbrand (3:57 miler at UK) and I ran together in both high school and college and have been friends for a very long time. For a while we had been talking about the potential of getting a coaching service together, and we’ve recently made it happen with Hill Runners Coaching. Cally McCumber (multiple time All American at UK and current pro runner) also came on board as a coach. So, we have 3 UK alumni with years of experience with pretty much every angle of the sport from middle distance to road racing to trail running. 

We offer individualized training plans and personal coaching for runners of all levels at a competitive price. The only requirement is a desire to get faster, and we can help with the rest. For me personally, being involved with this project is about sharing what I’ve learned through my years in the sport with others and surrounding myself with people who love this sport as much as I do.

I hope this update lets you know a little more about Zack and that you keep up with his progress in running.

Weekly RunDown #97

1983 NYC Marathon

Don’t race your training or all you’re doing is training when racing. There are certain things you learn that are the cornerstones of what you do, but the main thing is to keep it simple

Rod Dixon

Quote above is from this interview by Gary Cohen of Rod Dixon who turned 68 last week

Another Interview with Rod Dixon

This week's Interview Tuesday was with 3 time Vol State 500K, the last two times being the oldest unsupported finisher, runner Dallas Smith

iRunFar.com's This Week in Running: July 16, 2018

LetsRun.com's The Week that Was in Running: June 25 -July 15, 2018

Some trail runs to do in the Kentucky, Virginia and Tennessee area as the Next Opportunity Events race directors share their favorites

Some thoughts on why yoga may be good for trail runners

Heart rate training and even MAF gets a mention

One reason I like Kilian Jornet is how he knows of the past and respects it.  If you have never heard an interview with Kilian this one with Ian Corless on Talk Ultra is a good one as he talks with Kilian about his Bob Graham Round (#159) record.

I often quote runners form the past and share books on the same.  We need to avoid Neglecting Running Past Successes, not just so we can reminisce but so we keep the connection that exists with those that have run before us

A couple good track and field meets this Friday and Saturday: Monaco on the 20th and London on the 21st.  Some things to look for at these meets.

I am for sure looking forward t both the women's and men's steeplechase at Monaco - would be good to see Coburn and Jager go under 9:00 and 8:00, respectively, and win.

Podcast with Shelby Houlihan where she talks about Developing Her Lethal Kick, Record Chasing, French Bread, Harry Potter and More

10 Ways to improve your running for beginners and advanced runners

Will prize money lead to doping in the sport of Trail running?  In general I do not think so but then again how many are doping now is probably not really clear as testing is not done regularly and as the sport grows there will be those that come in for the fame and money rather than just the joy of racing trails.

Cragg and Thweatt are set to run Chicago and with Hasay in it will be a good race among the American women

A pretty good explanation of the difference between Keto and LCHF diets.  While I eat LCHF I do see, for myself, the good of using Keto for recovery and short term as a tool to heal/recover with a time of very low carbs.

The Hardrock 100 starts today and here is a preview and if you want to follow live you can do so here at iRunFar.com and via iRunFar's Twitter feed, that also shows up on the web page

There are a lot of people out there asking for Patreon support and am sure they need it but for me I support two sources as they are consistently providing great info, much you see here on my page.  Think about supporting iRunFar.com & UltrarunnerPodcast.com

Max King has a trail running camp

Walking in a trail race is a skill and thus needs to be practiced: The Case for "Walking"

Ever have one of the days, weeks and just do not feel great, here are some things to look at

The guys over at Southeastern Trail Runner Podcast talk to David Roach and he is on The Training for Ultra Podcast as well

I have not listened to this one yet but Science of Ultra talks  biomechanists Marlene Giandolini, PhD and Sebastien Pavailler, PhD who work for Salomon - on Trail Runner Biomechanics

How to use trekking poles


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)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management

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.

Want to do a fun event and help the Wayne County Cross Country team and the Wayne County FCA at the same time then the 36th Annual Lake Cumberland 5Miler/5K and 1 Mile Fun Run is for you - September 1st, 2018

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.

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
An 84 year old grand mother who still pole vaults

Results from the 2018 USATF Masters 1/2 Marathon Championships in Ann Arbor, MI


Races this Coming Week
Etna Trail 94K & 52K, Linguaglossa, IT - July 20 (94K) & July 21 (52K), 2018
Hardrock 100, Silverton, CO July 20, 2018
Vermont 100, West Windsor, VT - July 20-21, 2018
Speedgoat 50K, Snowbird, UT - July 21, 2018
Full mOOn 50K & 25K,  Ouachita National Forest, AR - July 21, 2018
Psycho Psummer Run Toto Run (50K, 20 & 10 Milers), Kansas City, KS - July 21, 2018
International Snowden Race, Llanberis ,Wales - July 21, 2018
Badwater 135, Death Valley, CA  - July 23-25, 2018


Past Weekend Race Results
Vol State 500k, Dorena Landing, MO - July 12, 2018
Eiger Ultra Trail, Grindelwald,  Switzerland - July 14, 2018
Mt. Hood 50,  Clackamas, OR - July 14, 2018
Run the Peak (50k, Marathon & 1/2 Marathon),  Cuyamaca Rancho State Park, CA - July 14, 2108
Angle Creek 50, Fairbanks, AK - July 14, 2018
Timber and Trails 5K,  Wallingford, KY - July 14, 2018
Lakes Sky Ultra, Ambleside, UK - July 14, 2018
Scafell Sky Race, Ambleside, UK - July 15, 2018


Rod Dixon 1983 MYC Marathon Finish


Mt. Marathon presented by Altra


A look at the Snowden Race from 2012


Women of Hardrock 100 2016 Trailer - not sure when the full length one comes out - looked for it but did not find it


Mountain Outhouse News


Odlo High Trail Vanoise 2018 - Highlights


Ultra Running W/Scott Jurek Part#4 - Here is Part #1, Part #2 & Part 3

Interview Tuesday: Meet Tennessean, Masters Runner and 3 Time Unaided Vol State 500K Finisher Dallas Smith

Start of Flying Monkey Marathon (Photo by Jobie Williams)

I had not met Dallas but was told about him by another runner and he was gracious enough to do this interview.  In reading Dallas' responses, and also reading his book Bench of Despair, I am glad he did the interview.  Dallas is a 3 time Vol State Finisher, all unaided, with the last two making him the oldest unaided finisher.  Enjoy learning more about Dallas and let his story be as encouraging to you as it was to me.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m 78 years old. I was born and raised in the hard-scrabble, hillside country of Jackson County, Tennessee. Subsistence farming mostly. We grew about everything we ate: milk, eggs chickens, pork, vegetables. Some wild game and fish from the river. My mother canned beans, made hominy, made jelly and jam from wild blackberries we picked. We picked up hickory nuts and black walnuts in the fall. She dried apples. We lived in a different world then.

Went to a one-room school house that had eight grades and on a good day maybe twice that many students, taught by the same lady that had taught my daddy and mother. 

Got a BS and an MS in engineering at Tennessee Tech University. PhD at Virginia Tech in 1969. 

I worked as a bridge design engineer for State of Tennessee in Nashville. Professor at Virginia Tech one year and then moved to Tennessee Tech University, my alma mater, and stayed there for 29 years before leaving. Consulted in aerospace industry on aero-structural matters for US Army Missile Command, NASA, etc. Made some money. Spent it on motorcycles and airplanes.

I have three grown kids, a daughter and two sons. Four grandsons. One great grandson and one great granddaughter. 

I live in Cookeville Tennessee with my wife Jo Ann.

Run 4 Don 15k, a race he finished in 1:13:14

What is your profession?
Well, I run and write now. That doesn’t make me much money – it doesn’t need to - but it does make me a living of sorts. I guess you could call it retirement. But that word totally fails to describe my life. I don’t like to use it.


How did you start running and what prompted you to do so? 
I was a jogger for 17 years before I became a runner. Runners know that the difference in a jogger and a runner is an entry form – runners enter races. I didn’t do that, I didn’t associate with runners, I didn’t know there was a publication called Runner’s World. I was just a fitness jogger. I’d go out on my lunch hour and run six miles. It was a stress reliever. I had the idea it was good for me somehow.

But, I had the sneaky notion that I might be a decent runner if I ever tried. I used to work at manual labor in the field all day, day after day; that’s a kind of endurance. Finally, I don’t know, the curiosity to find out got to me. I signed up for a local 10k secretly – secretly in case I made a fool of myself. The race was produced by the ROTC Department of Tennessee Tech.

Well, I won my age group and I also won best master (which was over 50 there) and they allowed double-dipping, so I got both trophies, tall glass beer mugs.

But here’s the most incredible thing: I was a professor of engineering then. My favorite student and advisee turned out to be the Race Director! (His name is Phillip Messer. He’s probably a general now.) He was the student commander of the ROTC Battalion. As such, he was the RD. So it was Phillip who shook my hand and presented me my trophies. 

The university photographer snapped a picture of that presentation and the picture went into his files without my seeing it. My wife worked at the university then and knew her way around it pretty good. She secretly found the photo, had an enlargement made, matted and framed it and gave it to me as a gift. A big surprise! It hangs on the wall yet. Here it is: the engineering student shaking hands with his old professor. 

That was an amazing outcome.


How long have you been running?

Kim Boremam-Montgomery & Angie James W/ Dallas During 2017 Vol State

That first race was in 1998. I was 57. That was about 20 years ago. But as I said before, I’d been what you’d call a jogger for 17 years before that. Don’t know if you’d want to add those two numbers, but if you do, that would amount to 37 years. 

So that might be a measure of the wear and tear on my knees, etc. Truth is: I don’t think it’s wear and tear at all. My knees and other joints still work fine. I suspect running helps build strong joints, instead of destroying them. That ain’t likely a popular opinion.


Did you participate in any other sports over the years?
Fringe sports, individual sports mostly. I was good at archery and won local contests.

Motorcycle trials – I was terrible at that, but it was fun, and a friend and I traveled around local states in a pickup going to meets.

In college I lettered four years on the rifle team at Tennessee Tech, which was a varsity sport. My second year, I was the team MVP. I eventually rose to 2nd best collegiate shooter in the southeast, 16th in the nation. (After me, my old team won the NCAA National Championship three consecutive times, a remarkable feat).

Did you run in grade school, High School or College? 
Running wasn’t really a thing when I was in high school. I might’ve played basketball – the coach asked me to play. But the team practiced after school, so I would’ve had to stay after school. I had to catch the school bus. It was an hour and a half ride home, and I had to milk the cows and feed the livestock when I got there. So it was impractical for me to play. We’ll never know what kind of basketball player I might’ve been. 

But we can gain some idea of the kind of runner I might’ve been by the magic of age-grading. And my age-graded times place me among the best runners in the state. That’s an opportunity I missed – due to the time and place I was born. But that’s ok.


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.

At "The Rock" at end of 2017 Vol State

I was maybe running my best in my mid-sixties. That may be surprising. Since I started in my late fifties, I suppose a training effect explains that. After my mid-sixties, my times took a set-back while I did Ironman races. The biking and swimming hurt my running.

But I’ll give you three times that come to mind, all at age 64:

• Certified 5k (in July heat) of 19:06
• Certified 15k in 1:00:41
• Certified marathon (a hilly one in Nashville) of 3:12:42

I could go on and on with this. I’ve set 107 single-age state records in Tennessee, by my count. I typically compete in eight distinct distances so there are ample records to shoot for. I’ve run lots of other state-record times - times that didn’t count. Some were in other states, some were in Europe, some on courses that weren’t certified or certification had expired, etc. It is not a terribly high priority anymore.

I’ve run 100 marathons (or longer). Probably won my age group in the majority of those. (Some didn’t have age groups, some were casual training runs, some were social runs, etc. 


Have you run any races lately and do you have any races planned?
Most recent race was the RC Cola – Moon Pie 10-miler, (June 16, 2018) a hot and very hilly race. ( keep saying “hilly,” but I live in Tennessee where that is nearly always true.)

Anyway, my time for the 10 miles was 1:24:52. That’s been certified as a state record for a 77-year-old man. (I had a birthday just nine days later). That age grades to around 54:54, if you want to see that.


What is your most memorable race or races and share a little about at least one of them?
Gosh, I’ve run some 285 races. Each one was special in some way. It’s hard to pick, isn’t it?

When I first qualified for Boston was special. It was a marathon on a paved park trail in Anchorage, AK. I had just started running marathons and figured I’d qualify someday but didn’t really expect to there. And the trip was special. I usually travel alone. That fact alone heightens adventure. But, this time my oldest son traveled with me and he even got himself into shape to run the associated 5k, the only race he’s ever run to this day.

A few miles from the finish line I realized I had a shot if I could only maintain a pace I thought I could do, eight-minute-miles, if I recall. I made the BQ by 45 seconds. Afterwards I went staggering drunkenly across the park grass and goose droppings saying over and over, “I made it. I made it. I made it.” It’s a moment I’ll always remember.

Ever since then, 19 years ago, I’ve been perpetually Boston-qualified because I run several marathons each year, most at a BQ pace.

I’ve actually run Boston nine times. In three consecutive runs, I finished second, second and third in my age group, that last one on the day of the bombing. I’ve been unable to break thru to first. That has been a big disappointment.

I won my age group in the New York City Marathon, despite taking a bloody fall in Brooklyn.

I won my age group in the Chicago Marathon, on a hot day when leg cramps nearly shut me down on Michigan Ave. I had just enough slack left to finish it.

Won my age group in the Barcelona Marathon, which was special because of that city’s extraordinary architecture, character and so on. I was staying in Spain with a Spanish friend 40 years younger than me, and we drove from his house. The trip itself, his Madrid friends, the entire episode, was memorable.


What sort of training do you do?

2016 Flying Monkey Marathon

I do a lot of running, over 2,000 miles per year. Last year I ran 2,407 miles. I try – I emphasis “try” – to either run a race or do a track workout each week. 4 x 800m is my favorite, or 3 miles at threshold pace.


As a masters runner what changes have you made in your training as you have gotten older?
I was old when I started. I’m still doing the same stuff, just doing it slower.


What is your favorite distance to run and race?
I like that question.

Marathon is the distance I love. It’s the longest distance you can run fast. It’s not my best distance. Far from it. I always fail to run it as well as my training and other races tell me I should. It’s maddening. It’s like a goal I can never reach. So it has special intrigue and mystery about it. I never know what will happen.

My best distance is around 15k.  


Do you have any long-range plans?
Hahaha! When you are 78, long-range may not be very long. But, anyway, I don’t give a hoot. I make plans anyway. They may not work out. I’m realistic about that. 

I plan to keep going. I expect next year I’ll take a shot at the Vol State 500k again. I’ve finished it three times unaided. Last two times I became the oldest unaided runner to ever finish. 

Ha! I guess that’s a world record of some kind.

Another goal: Boston hasn’t seen the last of me. In the upper age groups, you have the best chance of winning if you are the youngest in the age group, speed is so age-dependent. So if I have to, I’ll still be running it at 80.


What do you struggle with most with regards to running?
During all of 2014 and part of 2015 had had a bout with an auto-immune disease called Graves Disease. It ruined my running speed, but I did keep running, just at a trudging pace.

Recently, I had a problem with eye drops intended for glaucoma. They were beta-blockers – which slow pulse and respiration rate, and so, also impede speed. After a few trials, I’ve finally found an alternative that does not hurt my running.

So, I guess the answer to your question is: I have to deal with ailments common to old age – either work thru them or work around them. But I’ve kept running.


I just read your book called Bench of Despair – can you share something about it and why you wrote it.?
I didn’t want to write it. It describes my experiences in the Vol State 500k the second time I ran it. My run collapsed and I had such a desperate struggle. It took a long time to recover, five weeks just to grow new soles on my feet. I wanted to forget. But it wouldn’t let me. Five months went by and it still gnawed. Then an editor asked me to write a story for a literary magazine. I thought maybe I can cut out a poignant part of that adventure – crossing the Cumberland Plateau – and write a short story. That didn’t work. I kept needing to explain something that had gone before. Everything was connected to something else. Finally, I gave up and just decided to begin at the start, the water’s edge, and write the whole thing. Once I rendered that decision, it went quickly and I finished the first draft in just over a month. You meet a lot of characters in reading it. Although, the book is nonfiction, it’s novelistic in style, using the techniques of fiction writers. 

I also saw you had two other books “Going Down Slow” and “Falling Forward” – can you share something about these and where you can purchase them?

They are adventure memoirs much like Bench Of Despair, only twice as long. Although each is based on my experiences in traveling to and running races, I try to focus on the adventure and not on the author. 

Each is available on Amazon.com (see links above) in either print or electronic form. Additionally, Falling Forward is available in paperback.

I think Going Down Slow is my favorite because of its wide variety of content and its literary tone. It’s more artful.


What do you see as a trend in running?

 Photo by Leanne Goodwin

The interest in super-ultra marathons, let’s say, races like the Vol State 500k, we’ve just been talking about. Or The Barkley Marathons, a race so hard hardly anyone ever finishes it. Or the Sri Chinmoy 3,100-mile challenge around a half-mile block in Queens, New York, a race that lasts 52 days and it’s taking place now, as we speak.

You don’t have to go to Broadway to see an absurdist play. These races are absurdist events. How long before someone has a race around the world? A marathon on Mars? But people take the challenge. That even includes me. At my age, doing crazy stuff. 


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Running is not for everyone. But it will help anyone who takes it up.

Don’t over- think it, don’t obsess over shoes. Buy whatever fits. Then wear it out.
Assume every approaching car is aiming to kill you. If it fails, you win.
Cross the street in the middle of the block – an intersection is the worse place to cross.


Do you have a website or other social media site you would like to share?
You can find me on Facebook and on Twitter 

My main blog is called Turnaround and a second one is Smithbend

Each blog is a depository of stories on a topic that interested me enough to write it and post it at the time. You could spend a lot of time exploring either, I reckon. What you’d call a race reports is scarce on both.


Any closing comments?
Failure. Failure is more interesting than succeeding. That’s where you find drama, heroic struggle and poignancy. I’ve never failed to finish a marathon, but I’ve failed on other projects. If you ain’t failing, you ain’t trying.

One example: 
My young Spanish friend and I tried to run across Spain on the historic trail called el Camino de Santiago, which runs from France to Santiago on Spain’s western shore, once the end of the world. We crossed the Pyrenees from St Jean, France to Pamplona, Spain in one day, the best single day of running I’ve ever done. Then a heat wave of historic proportions hit northern Spain, where we were. After a few days we failed on that great adventure – but not before we both nearly ended up in the hospital. How all that happened is a whole long story. The failure was abject. We aimed high. It remains the failure I’m most proud of.

Weekly RunDown #96

"Sustained motivation is essential to 

achieving your potential."

Grete Waitz

A busy week so a little less news - but maybe less is better - let me know.

Grete Waitz passed away in 2011 of cancer at 57

A look at the life of Grete Waitz 

This week's Interview Tuesday was with Joseph Fuller

It was fun to talk to the guys over at the Southeastern Trail Runners Podcast the other night and the podcast #73 just got posted

iRunFar.com's This Week in Running: July 9, 2018

Kilian breaks Billy Bland's record for the Bob Graham Round of 13:53 by running it in 12:52.  This not only shows how good Kilian is it shows how good Bland was.  Here is more on the run from the UK's Trail Running magazine

Check out Ian Corless' Talk Ultra podcast as he just released one with Kilian

Lilian's was not the only FKT as Emilie Forsburg ran an FKT on The Kungsleden Trail and Catra Corbett set an FKT on the Muir Ramble

Some thoughts on what to do, and not do, before a race

Always interesting when athletes, especially top level ones, change sports.  While Gwen Jorgensen is not making as much a transition when going from the triathlon to running there is a change in that she is looking to not just make the Olympic team for 2020 but win Gold

When is a shoe too much shoe - this may be it.

How do you train for mountain running, here are some ideas

The Last Vol State 500K (well last till the next one is run) started yesterday.  Here is an interview with Alan Abbs from 2013 on the race.  Also this coming Tuesday for Interview Tuesday I will be talking to Dallas Smith who has run it twice and wrote the book Bench of Despair about his second run at it when he was 75.

Maclaughlin and Gray win USATF Mountain Running Championships at Loon Mountain

Nice article on Laszlo Tabori by Jacqueline Hansen

Danny Abshire formerly of Newton has started a new line of shoes

The Hardrock 100 is next week and here is iRunFar.com's preview.  Check out the Hardrock twitter feed to see who is in and who is out - Jeff Browning who was on the waiting list is now in.

A look back at Walkathons and their impact on ultrarunning

Ever made a mistake running an ultra, if not you will and you can learn from others mistakes


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)

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.

Want to do a fun event and help the Wayne County Cross Country team and the Wayne County FCA at the same time then the 36th Annual Lake Cumberland 5Miler/5K and 1 Mile Fun Run is for you - September 1st, 2018

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.

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
The 18th WMRA/WMA World Masters Mountain Running Championships were June 2 in Zelezniki, Slovina

Some thoughts on how to combat the effects aging as an older runner


Races this Coming Week
Vol State 500k, Dorena Landing, MO - July 12, 2018
Eiger Ultra Trail, Grindelwald,  Switzerland - July 14, 2018
Mt. Hood 50,  Clackamas, OR - July 14, 2018
Run the Peak (50k, Marathon & 1/2 Marathon),  Cuyamaca Rancho State Park, CA - July 14, 2108
Angle Creek 50, Fairbanks, AK - July 14, 2018
Timber and Trails 5K,  Wallingford, KY - July 14, 2018
Lakes Sky Ultra, Ambleside, UK - July 14, 2018
Scafell Sky Race, Ambleside, UK - July 15, 2018


Past Weekend Race Results
Sky Erciyes,  Kayseri, Turkey  - July 6-7, 2018
Freeman Lake Summer Trail Challenge, Elizabethtown, KY - July 7, 2018
Buckeye Trail 50K, Brecksville, OH - July 7, 2018
Golden Gate Trail Run, San Fransisco, CA - July 7, 2018
High Trail Vanoise, Val d’Isère, France - July 7, 2018
Silverheels 100 & Last Call 50, Fairplay, CO - July 7, 2018
Wild Women Trail Marathon, Relay and 50K, Trout Lake, WA - July 7, 2018
Faethon Olympus Marathon, Kokkinopilos, Greece - July 8, 2018
Loon Mountain Race, Lincoln, NH - July 8, 2018


2018 Loon Mountain Race


Ricky Lightfoot's run at Bob Graham in the winter


Kilian's breaking of Billy Bland's BGR record - be interesting what other videos will come out of the run


West Highland Way Race - 2018


A look at Cory Reese's Western States 100 - The Pain Cave


Lakes Sky Ultra 2016 - Official Film


Ultra Running W/Scott Jurek Part#3 - Here is Part #1 & Part #2

Interview Tuesday: Meet Joseph Fuller of Florida

Ready for the Mohican 100

I have not met Joseph in person, yet, but we have had some conversations online and I appreciate that in his Twitter feed he often has info on our running past.  So, I thought for this week's interview it would be good to go a little farther south to Florida and learn more about Joseph - Enjoy


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was adopted from Chelyabinsk, Russia when I was 20 months old. My parents were informed prior to adopting me that I was placed into the orphanage following a six-month stay at a pediatric hospital receiving medical and treatment for my lungs and would continue to have issues with breathing for the remainder of my life.

Well, as irony would have it… using my lungs is crucial to running. So thankfully that never came into fruition. I started running when I was in junior high and that carried into high school and ultimately college where I ran for Saint Leo University.


What is your profession?
I am just now switching over from working for the Boy Scouts of America to the Youth and Family Alternatives – RAP House in New Port Richey, Florida. RAP stands for Runaway Alternatives Project, the RAP House is a runaway and youth crisis program for troubled youth. It serves children between the ages of 10 and 17. Short term shelter services are provided for youth who have run away from home. They may also be homeless, dealing with abuse, having school-related problems, or be youth in crisis for any other reason and need short-term respite care.

Outside of work I am on the Planning Committee for a few races that are vast in size. Thanks to Saint Leo University and meeting folks around the running world… I am on the committee for Tampa Bay’s Famous Gasparilla Distance Classic, the RAP River Run in New Port Richey, the SuperHero 5k in Safety Harbor, and a co-race director for the Rattlesnake Run in San Antonio, Florida. I also do social media management for a few other races. I love the running community and being a moving part in an event from 32,000 runners down to 200 runners are all of equal importance to me.

Getting some fuel at the Mohican 100

I also have a charity called the I Play Track Foundation. We take second hand shoes and distribute them out to kids who cannot afford a brand new pair. All of our shoes that we give out are lightly worn, nearly perfect or brand new.  We also collect and give out track and cross country spikes as well. A coach once told me that her athlete “ran a new personal best by 34 seconds!!” That right there is why I love to give back to the running community that built me up.


How did you start running and what prompted you to do so?
Honestly, I started running when I ran out of "fun" sports to do in junior high; sports like basketball, soccer, and baseball. I wasn’t very good at those sports, so I typically sat the bench. I will have everyone know, when I was in 8th… I did however have a 100% shooting average (one shot, I made one three right in the bucket). I was way too small for football.

So, I finally had to pick Cross Country my 8th grade year since it was the only sport I hadn’t tried. I didn't do too bad so kept training and here I am today.
​

Did you participate in any other sports over the years?
After 9/11, my dad was called into active duty. I was in kindergarten at the time and my sister was in preschool. That put a lot pressure on my mom, so she had me join Taekwondo. I did Taekwondo for many years up until just into high school. I think it is good to learn some form of martial arts, the mental aspect of it is something you can’t just learn in a classroom or a book.

There many Tenets of Taekwondo; the one that has stuck with throughout my career into running and business is the “indomitable spirit.” In short what that is, it is shown when a courageous person and his or her principles are pitted against overwhelming odds. Someone who shows the “indomitable spirit” at times will be modest and honest. If confronted with injustice, he or she will deal with the adversity without any fear or hesitation at all regardless of whosoever, whatsoever, and however many the number may be.


Where did you run in High School & College?

Running X-Country for St. Leo

Lehman Catholic High School in Sidney, Ohio & Saint Leo University in Saint Leo, Florida - which is nestled between little San Antonio, Fl and Dade City, Fl.


What events did you run in High School & College and how was your experience?
In high school I ran cross country, the typical 5k race and I also ran track in the 1600 and 3200 meter race. I only went to the OHSAA State Cross Country race on two occasions (junior and senior year). My freshman and sophomore years were knocked out due to stress fractures.

Going from high school to college I think I have changed in the confidence in myself. I am much more confident in workouts and races than I ever was in high school. As I started in college, I've had my ups and downs... but the community aspect of running kept me driven.

Coming into college I was a little adjusted as I had already had two Half-Marathons under my belt and several 10k races. That was surely a confidence boosters coming in to racing the 8k during the cross country season, then the 10k come NCAA DII Regionals and to the NCAA DII Cross Country Nationals.


A tough part with running is after graduation what have you been doing running wise since graduation and what are your plans?
Thorlos has been a blessing since they have helped me get some of the most essential tools to running… Socks. I am honored for the company to help me out so early in my career and to trust in my abilities.

Staying true to the “cross country spirit,” which is my passion in running. I transitioned from Cross Country to the 50 Mile to 100 Mile Distance. In reality, my training really hasn’t changed much at all. I am still doing the Bob Schul style of training as he was taught using the Igloi Method of interval training.

Right now I am backing off the longer races and focusing on 50k and below into the Cross Country season. My schedule is very tentative, but I do know I have the plans to race the USATF 30 km Trail National Championships on July 28th at Pikes Peak.  After that in October I will likely be running the John Holmes Trail Run 50k, as well as, a few other trail and cross country races here in Florida and perhaps Ohio and South Carolina.

2018 US X-Country Championships

The goal here is to really get into shape for speed to do well at the USATF Marathon Trail National Championships on November 3rd that takes place in Moab, Utah.

After November I intend on packing on the mileage for the Croom Zoom 100k on January 6th and the Long Haul 100 Mile on January 19th. Both very close races. Then I again, drop the mileage and add more speed for the following USATF Cross Country National race in February over in Tallahassee.


I have noticed you have gotten into running Ultras – how has that been?  Did you run marathons first or just jump right into Ultras?
I jumped right into the ultra, for me, the marathon is “too far, too fast,” I really like the trails and being out in nature. That was a big draw for me in the trail and ultra-running community. Conservation and the principles of Leave No Trace are also things I am passionate about, this is also a big factor into the ultra-running community.

Training has gone great in my opinion, execution of races has been okay. There is a lot to learn inside of racing an ultra that you persay can’t train for.


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.

• 5000m Road – 16:02, 2013 Tawawa Park Scholorship 5k Run
• 5000m Track – 16:00, 2018 UT Track Classic
• 8000m – 25:50, 2017 Queens Royal Challenge
• 10000m – 32:34.9, 2015 NCAA D2 Cross County Nationals
• Half-Marathon – 1:13:23, 2016 Thanksgiving Day Classic
• 50 Mile – 7 Hours: 44 Minutes, 2018 Croom Fools Run

What is your most memorable race or races and share a little about at least one of them, more if you like?
I would say that it would have to be my first trip to the NCAA DII Cross Country National Championships in 2015. That was why I joined the men at Saint Leo University and a long-term goal coming into running. I would also have to add the 2018 USATF Cross Country Championships was a pretty fun race. Most recently I ran Mohican 100 Mile and came up short due to hyperextending my ankle… However, that was such a great experience.


Do you have a favorite workout you do?  What does a normal week of running look like?
Intervals is my workout of choice. This is influenced by Bob Schul who won the Olympic Gold medal in 5000m in 1964.  Schul’s way of training is something I believe can create champions if implemented correctly. I have been training under this style, intervals, for several years now using Schul’s training he learned under legendary Hungarian coach Mihaly Igloi and what you can take from it to apply to your running, specifically how to develop your speed.

Joseph and Bob Schul

I also follow a low heart rate based training from Roy Benson, Benson has been a consultant about heart rate training for both Polar and Nike and has written three books for runners on the subject.

Both styles can be explained more in detail on my WordPress blog under the “Training Philosophy” tab. If you hover the curser over it, the two options will drop down.

So, a typical week for me right now is three speed days on Tuesday, Thursday, and Saturdays. Sundays I keep open for my longer runs. Monday, Wednesday, and Friday are left open for either recovery running or a fresh to good pace run. This all depends on where my heart rate is at and how my body is feeling.

Interval Workout Example:

• Mile warm up, Dynamic warm-ups
• 10 X 100 meters (fresh) alternating 1 forward and 1 backward, with the last two forward
• 12 X 200 meters (fresh, good build-up); 50-meter walk between each
• 400-meter easy jog
• 10 X 100 meters (fresh) alternating 2 forward and the 3rd backward. This helps revive pressure on the joints and muscles from running around the track.
• 8 x 350 meters; Start by doing good build ups, by the last four will look at the heart rate and decide if the last four will be hard or backed down a bit.
• 400-meter easy jog
• 10 X 100 meters (fresh) alternating same as before.
• 12 X 160 meters 1 fresh, 1 good guild up, 1 good; 40-meter walk between each
• 10 X 100 meter shakeup (very easy, shaking the arms loose to relax the body
• Total Mileage: Just under 9 miles on paper.

How about a favorite route you like to run?
I would have to say my two favorite locations to run would be the Croom Wildlife Management Area in the Withlacoochee State Forest and the Green Swamp Wildlife Management Area. Both places offer a wild variety of surfaces to run on and a vast variety of mileage of trials. I have easily racked up hundreds on hundreds of miles out there since I have been in Florida.

When I am back in Ohio, I am very partial to running miles around Tawawa Park. I grew up having daily high school practice in Tawawa and it is also where I ran many of my 5k races growing up.


What is your favorite distance to run and race?
So far still really enjoy the 8 and 10k Cross Country race, which is why I still have it planned to drop down to race those events for this current section of training. The Half-Marathon for me is also a fun distance to race, you need to have endurance as well as an incredible amount of speed. But, I am growing to love the 50 Mile into the 100 Mile. Trail running is such an incredible and supportive community. We all, for the most part, love to run and have a good beer afterwards.


What do you like best about living and running where you are now?  Are your plans to stay there?
I came down to Florida to run in college, and I love it down here. So it is likely I will remain in the Tampa Bay. Here in Pasco County, this area really is a trail running gem. Dade City is absolutely surrounded with great places to run and to get a good beer. In the San Antonio, Florida area theres a place called Ralphs which is a nice place to hang out and get a drink. In the neighboring Zephyrhills, Florida there is a place called Commandoughs which has outstanding pizza and great beer. It is also home to the Zephyrhills Brewing Company.

If you go west of Dade City; Green Swamp and the Richloam Wildlife Management Area are two of the preserves in the area that has a nearly unlimited availability of horse trails, dirt hiking trails and sandy dirt and gravel road miles. I started running in Green Swamp in college and have continued on to adventure the hundreds of miles of trails available today.

East of Dade City, you can towards Land O Lakes, that is where you can find the Connor Preserve and the Cypress Creek Flood Detention Area (Long Haul 100M Location). After you’re done running that way, you can head over to In the Loop Brewing or Ukulele Brand in Land O Lakes. Both are great places to drink and eat.

Then you can travel north up to Brooksville where the Croom Wildlife Management Area, that is where a lot of Ultra-Marathons are held. (Croom Zoom and the Croom Fools Run to name two). This is one of my personal favorite locations to run.

If you head into Tampa, about 35 to 40 minutes from Dade City, there is a place called Flatwoods. Flatwoods is a 11 Mile looped bike path that a lot of runners use. Water Stations are placed roughly every two miles in the loop which is nice to nice recovery long-run. This area also host many trails as well, I believe that is also referred to as the Lower Hillsborough Wilderness Preserve.

Where I work in New Port Richey, there is a place called the Starkey Wilderness Park. This place is also a great place to go for a run and be out on the trails. Now, New Port Richey is a great hot spot for local nano and micro-breweries. New Port Richey and the neighboring Trinity, Florida is home to the Cotee River Brewing Company, Big Storm Brewing, Escape Brewing, and Infusion Brewing.

Now, regardless of the area… within two hours of Dade City I can travel into Tampa, Clearwater, Dunedin, St. Petersburg, Sarasota, Clermont, and into Orlando. All of which has incredible beaches and destinations from Fort DeSoto, Clearwater Beach, Busch Gardens, Disney Springs, the Lowry Zoo, and to easily hundreds of craft breweries and local shops. So I think I am going to stick to the area for a while.


What do you struggle with most with regards to running?
I don’t think it is more of struggle but, I find it also part of the fun… and that is trying to find what works. I think what does suck is that my first 50 miler and 100 miler both resulted with a DNF.  It is key to make sure that the thoughts of the DNF are not reflected the failings in my training or mentality, but as room to make improvements and refocus. There’s always a long laundry list of uncontrollable adversities, just there is always adversities I can control.

I think one thing is understanding what it means to DNF, especially in an ultra. A DNF or not reaching a certain time does not mean you failed. Just as in life, if you learn from the race and see the DNF as an opportunity to tweek certain details, trial and error certain aspects of running, and ultimately grow stronger, you have succeeded.

It is pretty key come race morning to be fairly confident in your ability to make decisions. It is an ultra, you will be on your feet for many hours at a time covering a vast amount of miles. So with that respect you will reach very, very low points throughout the hours running. But, with confidence also comes being smart about your strategy. When you think you’ve reached your limit, go just a little bit more.

So finding that balance is something tricky, but it is part of the fun.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Well, definitely towards high schoolers who want to run college would be…

1. Get good grades… Grades = Scholarship Money
2. Don’t have a “D1 or no one” mentality. Find that college that fits you best and will allow you achieve your goals long term… not just a “I run D1.” There are many D2, D3, and even NAIA schools are better then many Division 1 programs. I travel to Florida from Ohio and went to the NCAA DII Cross Country National Championships three times and my university beat many division one programs.
3. Find the University and Program that will connect you to the right people and will work to excel your career as a young professional. These what matters in the long-run.

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

• My Blog: www.josephfullerrunning.wordpress.com
• Twitter: @JustRunFuller
• Instagram: @JustRunFuller
• Then on Facebook… check out the I Play Track Foundation and the San Antonio Rattlesnake Run and give it a “like!”

If you’re reading this from Florida… if you use the code “RaceChat12” you can take 15% off your race entry into the 40th Annual Rattlesnake Run.


Who would you say has made the biggest impact in your running career?
Wow, now this is a tough question. I guess besides the consistent support of my family, team mates, and friends I would have to say a man named Mark Looney really sparked the first light my love for running. He was my coach when I was in 8th grade, even him himself was a two-time Buffalo Marathon Champion.

Bob Schul would be one of the people I owe my running too. This man has deeply inspired my running and life at so many levels. Without this man, I can surely say I wouldn't be as strong or mentally as I am today. I consider Coach Schul a father figure in my life. This man has deeply inspired my running and life at so many levels. Without this man, I can surely say I would be no where I am today. Being the only American who win a gold medal in the 5,000 at the Olympic Games (1964, Tokyo Olympic Games), his wisdom is something I have taken to heart...from the hundreds of repeats, fixing form, proper breathing, and tales from his youth, injuries, and the Olympic Games...even a strict scolding on how girls are a distraction to my running, this man has changed my career for the better. Every workout I feel I'm leaning something new!

Ya know, I would have to say under those top two tiers would have to be my other coaches such Kent Reiber and Connor Callahan from Saint Leo University, Rick Jones.. so much wisdom about life in general and just never giving up. Johnny Gray, Calvin Smith, Mel Pender, and Maurice Peoples. Even coaches from my high school days such Ann Vogel from West Liberty, Ryan Gutman from Botkins, and Coach Stewart from Anna. It was these people who really formed my mold into the runner and my character carry with me today.