Weekly RunDown #103

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."

Emil Zatopek

My last Interview Tuesday was with Steve Speirs - check it out

iRunFar.com's This Week in Running: August 27, 2018

A list of 13 UltraRunning myths 

Sadly, yet another Kenyan tested positive for drugs

And you thought kicking it in at the end was just a matter of going faster: The Science of the Finishing Kick

How about a running adventure in Iceland

While I like track and field to me there is not much better than X-Country.  XC is where I got my start running, very slowly but I was running- well most the time, Many - Many  - Many years ago.  Here is Kentucky X-Country news from this past weekend.  Look for news from your area ay MileSplitUSA

Megan Kimmel , who just won the Pikes Marathon and broke a 37 year old record, has been running for trails for 18 years and is not slowing down

Gwen Jorgensen has been added to the Chicago Marathon field to run against, among others, Amy Cragg, Jordan Hasay and Laura Thweatt

Story in Runner's World on Jamil Coury: How Ultrarunner Jamil Coury Gets High

Hmm, does this explain the popularity of endurance events, but for me it would mean I have been in a mid-life-crisis for many many years:)

With UTMB this week away here is a preview of the men's race and of the women's race - posted this last week but in case you missed it as well as to see any updates I posted it again

Speaking of UTMB iRunFar will be covering it live

A look at Ultra Running terms

Some good advice on training for uphills

Karel Sabbe breaks the supported AT FKT by 4 days and a post on the FKT by Ultimate Direction

Is Chamonix the trail running capital of the world?

An update from Michele Yates on what she's been doing recently - I am seeing a theme with all the people riding.

Timely read as I am looking to do a R2R2R with a friend or two and here is a look at the history of "Crossing the Grand Canyon."

We often look at them separately but there is a relationship between Muscle and Bone

The Parkrun runs are big in the UK but they are growing in Canada as well

A look at recovery for runners

How do you qualify for UTMB?  This article is from South Africa so the races listed are in SA but it explains the point system and such.

11 tips for beginning trail runners from Trail Sisters

Race Report on the 2018 Matterhorn Ultraks 50K Sky Race


Masters Running News
Masters Track and Field news at Master-Athlete.com

Here is a list of those entered in the World Masters Athletics Championships in Malaga, Spain September 4-16, 2018


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.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

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

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

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

If you want a shorter race maybe the Iron Horse 5k in New Haven, KY is for you.  The race benefits the Thomas Nelson High School Cross Country Team as well as Girls on the Run Program.

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.


Races this Coming Week
UTMB, Chamonix, FR - August 31, 2018
Grand Tour of Skiddaw, Dalston, UK - September 1, 2018
Southeastern Trail Runner Podcast 12 Hour Challenge, Scottsville, KY - September 2, 2018
The Run, Big Sky Resort, Montana  - September 2, 2018
Wildcat 50 and 100, Pensacola, FL - September 3, 2018
Mt. Baldy Run-To-The-Top, Mt. Baldy, CA - September 3, 2018


Past Weekend Race Results
Bulldog 50K, Calabasas, CA - August 25, 2018
Continental Divide Trail Run, Steamboat Springs, CO - August 25,2018
Castle Peak 100K, Truckee, CA - August 25, 2018
Cascade Crest Classic 100M, Easton, WA - August 25, 2018
Bluegrass Cellular FiveK, Elizabethtown, KY - August 25, 2018
Under Armour Mountain Running Series, Killington, VT - August 25, 2018


Trailer for new film by Billy Yang on Zach Miller


Pre-UTMB Interview with Jim Walmsley


2018 Trofeo Kima Highlights - Kilian's warmup a week before UTMB


2018 Matterhorn Ultraks Sky Highlights


Joe McConaughy goes for the Wicklow Round FKT


The Ben Nevis race from 1951


The Rut 50k is this week here is Part 1 of a look at the race from 2014 - here is Part 2


La Sportiva Strange Heroes: Anton Kupricka

Interview Tuesday: Virginian, via Wales, and Masters Runner Steve Speirs

2017 Cayman Islands Marathon - 1st Place Overall

This week I talk to Steve Speirs of Virginia - via Wales.  I have followed Steve for a while since we connected through the MAF Facebook Group and am glad he was willing to take part in this interview.  Yet another runner I look forward to meeting one of these days.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
Born in Cardiff, Wales in 1966 - just turned 52. Moved to Virginia Beach, VA in 2001. 


What is your profession?
Front-end web developer for Taylor Communications. Also dabble a bit with web site creation/maintenance as a bit of a side hobby.


How did you start running and what prompted you to do so? 
Started running in high school in the early 80s, inspired by my rugby coach and mainly to stay fit for playing football (soccer) and rugby. Ran my first half marathon in ‘83, and have been hooked ever since. 


How long have you been running?
See above - probably about 37 years. Most of the early days for fun and fitness, but since moving to the USA I’ve stepped up the training effort in an attempt to be more competitive.


Did you participate in any other sports over the years?
I’ve enjoyed many sports over the years - football (soccer), rugby, triathlon, squash (similar to racquetball), badminton, snooker, darts, cricket. 


Did you run in grade school, High School or College?
No, didn’t really have an organized running program in high school. Rugby and football were the main sports. Running was more of a side sport for fun and fitness.


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.

• Mile - 4:57:25 (2015)
• 5K - 16:50 (2010)
• 8K - 28:12 (2010)
• 10K - 35:31 (2010)
• ½ Marathon - 1:17:55 (2013)
• Marathon - 2:45:22 (2011)
• 50K - 3:35:09 (2015)
• 50 Mile - 6:56:53 (2011)
• 100 Mile - 15:26:25 (2014)
• 24 Hour - 140.47 miles (2017)

You just did the North Downs Way 100 in the UK and got 3rd  - the race for 3-5 looked pretty

2017 Singletrack Maniac 50K

close – how was the race?
The NDW100 was a wonderful event put on by Centurion Running. The course was challenging and weather conditions pretty tough for a UK event. I ran my own race for most of the day, but probably pushed too hard, too soon - I think my splits from 60 to 82 had me running faster than anyone else on the course at that time. I struggled from mile 82 to 95, but managed to get myself together and closed pretty quickly to snag 3rd place by just 39 seconds.


I have seen you that run the Cayman Islands Marathon – how often have you run it and what led to running that race?
2018 will be my 10th consecutive running of the Cayman Islands Marathon. It all started back in October 2008 when I took part in a 2 mile event on the island and was asked if I’d be running the marathon just a few weeks later. I couldn’t make it happen in 2008, but decided to give it a go the following year where I was lucky enough to pull off an unexpected win.


What is your most memorable race or races and share a little about at least one of them? 
Winning the 2009 Cayman Islands Marathon was a truly memorable and totally unexpected race. Looking back it probably sparked a huge increase in self-confidence and motivated me to push harder and challenge myself in all kinds of events.

Earning a rare Western States “Montrail Cup” slot at the 2014 Rocky Raccoon 100 was also a very special moment, capped off by earning a sub-24 silver buckle at the 2014 Western States race itself.

The 2013 Leadville 100 was probably the toughest event I’ve encountered - the first half went well (reaching the 50 mile mark in just under 10 hours), but the second half was a bit of a disaster. Altitude and stomach issues tested me to the max, so it was a real victory just to reach the finish line in 27:16:17.


You run what looks like a lot of races a year – what is the secret to avoiding injuries as I am not sure I have seen you injured since I have watched you race.
I try to listen to my body as much as possible. I did push too hard in training and racing back in 2009 though, and ended up with a 2nd metatarsal stress fracture as a result. Most of my training miles nowadays are run at or below MAF which keeps the stress on the system down to a minimum.


What is your normal training routine?
Longish runs on the weekend with mainly easy miles (sometimes doubles) during the week. I don’t follow any set training plans, and tend to take each day as it comes - throwing in a few faster efforts as and when I feel like it.


What is your favorite distance to run and race?

2016 Virginia 24-Hour Run/Walk for Cancer

Probably the 100 mile distance. Pretty much the ultimate challenge.


What shoes do you run in and why do you like them?
Topo Athletic. Love the roomy toe box and that there's a shoe to suit all of my needs - ST-2 (0mm drop) for short, fast efforts, Fli-Lyte 2 and Magnifly 2 are both excellent daily trainers (3mm and 0mm drop) and the Ultrafly 2 is perfect for my longer training runs and races all the way up to 100 mile and 24-hour events. Out of the trail options, the 3mm drop MT-2 is my favorite, although I'm still quite fond of the original Runventure, now the Runventure 2 (0mm drop). - By the way Steve is a Topo Ambassador and if you would like to try any of the Topo shoes you can use the following code for 10% off - TOPOSPEIRS10 - Also Topo offers a 30 day risk free trial so you can try the shoes for 30 days and if they do not work out you can get a trade or refund


Do you have any long-range plans?
To keep having fun and challenge myself. Would love to run a faster 100 miler (sub-15 perhaps), but also keen to stay competitive in the shorter races.


What do you struggle with most with regards to running?
I don’t feel like I struggle with too much to be honest - motivation comes fairly easily, and I still really enjoy both training and racing. I guess reminding myself I’m on the wrong side of 50 is my biggest struggle, but as long as the miles are still enjoyable, I don’t see myself slowing down any time soon.


What do you see as a trend in running?
Longer and longer races. Seems as though extreme events are on the increase with 200 mile events, multi-day races and the like getting more popular every day. I’m definitely not interested in tackling a 200 miler, but am quite keen to try a timed 48-hour event one day before I get too old :)


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

• Have fun
• Be consistent
• Set goals

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

• RunBulldogRun is my website 
• Instagram - @SteveSpeirs 
• Twitter - @BritishBulldog
• My Facebook
• RunBulldogRun on Facebook 

Weekly RunDown #102

“Self-discipline starts with you. It’s no other person. It starts with you. Start to examine yourself...  Self discipline is doing what’s right instead of doing what you feel like doing.  That's the meaning of self-discipline.”

Eliud Kipchoge

This week's Interview Tuesday was with the Co-Host of the Southeastern Trail Runner Podcast Shannon Bryan.  I interviewed the other Co-Host Clinton Lewis a few weeks ago and actually was on the show for Episode #73

Dr. Mark Cucuzzella on 3 secrets to pain free running

A look at the 2020 Tokyo Olympics and why they are at the hottest time of the year - MONEY

This years Pikes Peak Marathon was won by Dakota Jones, after riding 250 miles to get there and then rode back, and Megan Kimmel who broke the record that had been around since 1981 by 12 seconds

iRunFar.com's This Week in Running: August 20, 2018

LetsRun.com's The Week That Was in Running - August 13-19, 2018

Most training is to be sub-maximal and easy but often we need to step it up to progress - 6 of the Biggest Hardest Workouts

Some thoughts from Toni Reavis on how to make both the New York and Chicago Marathons better

With UTMB only a week away here is a preview of the men's race and of the women's race

Moly Huddle is to run the New York Marathon along with Shalane Flanagan , Desiree Linden as well as Mary Keitany and Vivian Cheruiyot of Kenya and Mamitu Daska from Ethiopia.

Speaking of NY it will be interesting to see how Bernard Lagat (43) does in his debut marathon there

There is a reason Yuki Kawauchi is the people's favorite in Japan - races often and not just in big races

Mario Fraioli writes: Rob Krar Climbing Back Up The Mountain

The Diamond League finals are next week - August 30 (Zurich) and Sept 1st (Brussels) - here is who is entered, some great races

Hoping Kipsang is in shape for Berlin so that he can give Kipchoge a great race and lead to a fast time

If you have not heard about "Hyponatremia" you should as Dr. Noakes has talked about it for some time.  Here is an article to give you an overview of the issues with Exercise-Associated Hyponatremia (EAH).  Here is an article by Dr.Tim Noakes from 2012 on the subject and an Endurance Planet podcast on the subject of hydration with Dr. Noakes and Dr. Maffetone

Ian Corless, who always has great photos of running, has a updated photography site with the race reports, writings and podcasts still at his regular site

Good article (1 of 3) on being in Ketosis and Being Fat Adapted and you can also hear Amy on the Human Performance Outliers podcast Episode 30.  You should also read the info she has on Alzheimers as I think we all know someone that is either there or heading that way

A look at Badwater from someone who paced and crewed the race

8 Years ago this years winner of The Badwater 135 , Michele Graglia , was a model in New York so not quite the usual path to Ultras

A race report for the 2018 Volcanic 50 - a race i had not heard of but I am sure there are lots of those

Ultras may be the in thing today but in 1963 there was a 50 Mile Frenzy


Masters Running News
The USATF Masters 5K Road Championship is in Atlanta this weekend (August 18, 2018)


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.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

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

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

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.


Races this Coming Week
Bulldog 50K, Calabasas, CA - August 25, 2018
Continental Divide Trail Run, Steamboat Springs, CO - August 25,2018
Castle Peak 100K, Truckee, CA - August 25, 2018
Cascade Crest Classic 100M, Easton, WA - August 25, 2018
Bluegrass Cellular FiveK, Elizabethtown, KY - August 25, 2018
Under Armour Mountain Running Series, Killington, VT - August 25, 2018

Past Weekend Race Results
Habanero Hundred, Cat Spring, TX - August 18, 2018
Mt. Madonna Trail Run, Watsonville, CA - August 18, 2018
Squamish 50,  Squamish, Canada - August 18, 2018
Leadville 100, Leadville, CO - August 18, 2018
Pikes Peak Ascent (18th) and Marathon (19th), Manitou Springs, CO - August 18 - 19, 2018
The Race Across Scotland, Portpatrick, Scotland - August 18 - 22, 2018
Kilimanjaro Stage Run ("not a race"), Mbhae, Tanzania -  August 18-28, 2018


Only one week to go


Footage of this years Pikes Peak Marathon


Trailer to a new documentary, Heavy as Lead, about Jason Cohen's journey to lose 120 pounds and compete in the Leadville 100 which he did this past August 18th


Quite the out the backdoor adventure


Video from the 2017 Killington, VT stop of the Under Armour Mountain Running Series


Ethan Newberry and his wife Kimberley of The Ginger Runner talk to Rob Krar who won this years Leadville 100 and only a week after getting 14th in the Leadville MTB race


Still one of the best races ever

Interview Tuesday: Kentucky and Masters Runner Shannon Bryan

Today for Interview Tuesday I talk to Shannon Bryan the Co-host of the Southeastern Trail Runner Podcast who I also talked to when I was on the Episode #73 of their podcast.  A few weeks ago I talked to Clinton Lewis so now you get the other half of the team.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc..... 
I'm a very young 51 year old man - born in Belleville Illinois and I currently live in South-Central Kentucky in a town called Bowling Green


What is your profession? 
Whatever pays money or I currently work for TPM which is an environmental solutions company


How did you start running and what prompted you to do so?
I started running 8 years ago, my children's school was raising money for a playground and hosted a 5k. I signed up to run it not knowing how far that was and also not training for it as i assumed it couldn't be that far or that hard.  Turned out I was incorrect and was beaten by nearly everyone and ran that in a blazing 38 minutes

How long have you been running?
8 years


Did you participate in any other sports over the years? 
No I was a band geek back in the day and was never really any good at sports even though I really love baseball but only played one year as a kid as I wasn't very good at it


Did you run in grade school, High School or College? 
I ran the mile in Jr. High School in Belleville Illinois, but want really committed to it, it was just something to do sometimes


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 - 21:59
• 10k - 46:21
• 1/2 Marathon - 1:47
• Marathon is ugly at 5 hours flat
• 50 miles - 10 hours 20 minutes
• 100 mile -  26 hours and 51 minutes maybe

What is your most memorable race or races and share a little about at least one of them?
Last year, 2017, I ran my first 50 miler and also my first 100 miler and both are memorable for different reasons.  My 50 miler was memorable not just because it was my first but also because I got lost and ended up running 55 miles and still beat the cutoffs.  The 100 miler was amazing because of all the friends that came and helped me finish that race and also because I ran a lot of that race with Karen Jackson who is an amazing runner that runs all her races in luna sandals


Do you have a favorite workout you do?
I really enjoy the long run.  I like to think I'm a pretty good grinder, also hill repeats are another favorite workout that really helps me become a better runner also


How about a favorite route you like to run? 
I really don't have a favorite route, all of my favorite routes have the word trail in them!


What is your favorite distance to run and race?
Even though I've only run 1 100 miler to date I would have to say thats my current favorite distance.  There are so many variables that can, and will, happen to you during a 100 miler.  Also, you have time to recover from a bad stretch in the 100 where in shorter distances you do not


What is your current favorite trail running shoe? How about a road running shoes? 
OK, so its impossible to pick one trail shoe as it depends on the terrain and distance, my current go to shoes would be the Altra Olympus and the Salomon XA elevate.  If you see me on the road I'm running in the Altra Escalante for every run its an amazing shoe


Do you have any long-range plans?
Leadville 100 is my current goal race, other plans are to run across the smoky mountains and also run the presidential traverse


What do you like best about living and running in KY?
I definitely like that we have all the seasons though summer is my least favorite as I melt in the heat.


What do you struggle with most with regards to running? 
Heat and not just heat that oppressive heat with the sun beating down on you taking your legs out from under you, the other struggle I guess would be balance, I like to run a lot and often


What do you see as a trend in running?
Ultra running events are on the rise, there are so many choices these days for running crazy long distances


Being one of the hosts of the Southeastern Trail Runners Podcast, what prompted you to start a podcast?
We started the podcast in order to shed light on trail running in the southeast, all of the media coverage is focused on the big races out west and in Europe


What has been the best thing about doing the Southeastern Trail Runners Podcast?
The people you meet that recognize your voice from the podcast is a pretty neat thing, also we have met so many amazing people from elite athletes to race directors to coaches its an incredible community


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Don't quit it gets better, get off the road and find some trails to run, find a slower runner to run your long runs with and find a faster runner to run some tempo runs with


Do you have a website or other social media site you would like to share? 
We are on:

• Facebook
• Twitter
• Instagram
• YouTube
• Southeastern Trail Runner Podcast
• Just search for southeastern Trailrunner and chances are you'll find us

Any closing comments?
The ultra and trail running community is second to none immerse yourself in it and give back to it! You will meet so many cool and different people that will inspire you to do things you once thought were impossible

Weekly RunDown #101

“The biggest danger is trying to put too much pressure on yourself, trying to get in too good shape.”

Paula Radcliffe

I expected more entries, only got two, in the book giveaway and the winner is: Steven Pohnert and I will be in contact about the book you would like.  Now for an added bonus since there were only two entries I am going to give two books away and Mary Stewart is the other winner - surprise!

This weeks Interview Tuesday was with recent Morehead State University graduate who will now be working with Athletes in Action - Mason Blevins

Great Interview with Tim Noakes by Zach Bitter and Dr. Shawn Baker

Looks like Shalane is headed back to New York.

Good videos on movement assessment and exercises.  Also check out the ACU Running Program at Topo

Some thoughts on the professionalization of ultrarunning.  Bottom line, and what is often missed in the conversation, is that sponsorships and race winnings are there if a sort generates revenue from consumers.

iRunFar.com's This Week in Running: August 13, 2018

LetsRun.com's The Week That Was in Running: August 6-12, 2018

A look at defining the upper limits of performance

A talk with John Rutherford and Peter Defty, of Vespa, on his change to Optimized Fat Metabolism (OFM)

Taking injuries seriously and not ignoring them: Are You In Denial

Probably not new to anyone but good to remember: Injury Proof Your Running in 6 Steps

Read about Paul "Hardrock" Simpson who was an ultrarunner of the late 1920's

At last check Karl Sabbe is still on track to break the current FKT on the AT.  This site is tracking is progress as compared to the current record and at 29 days he was 111 miles ahead.  Should be noted that Joe "Stringbean" McConaughy did it unsupported and Karl is doing it supported

David Roche looks at the art of pacing yourself

A look at Ethiopian success in running and why it is more than about poverty and altitude

Last weekend Ultrarunner Rob Krar, and I guess mountain biker, did the Leadville 100 MTB race getting 14th and this week he is doing the double by running the Leadville 100 Ultramarathon

Looking for a trail race check out the American Trail Running Association's Race calendar

How about doing some trail running in Finland

Camille Herron and her Husband, Conor Holt ,have started a coaching service @ Run With Camille Coaching

Wow, winning the European Championship 1500m at 17 years old and going form the front with 800m to go.  Also, cool to see all three brothers at the front at one point.  Then he goes on the next day to win the 5000m in much the same manner over the last 800m.


But Jacob Ingebrigsten was not the only youngster to win as Mondo Duplantis, at 18, won the pole vault at 6.05m (19'-10") - The WR is 6.16m (20'-2.5")



Masters Running News
The World Masters Athletics (WMA) Marathon Championships will be run at the Scotiabank Marathon in Toronto Canada Oct 21, 2018


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.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

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

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

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.


Races this Coming Week
Habanero Hundred, Cat Spring, TX - August 18, 2018
Mt. Madonna Trail Run, Watsonville, CA - August 18, 2018
Squamish 50,  Squamish, Canada - August 18, 2018
Leadville 100, Leadville, CO - August 18, 2018
Pikes Peak Ascent (18th) and Marathon (19th), Manitou Springs, CO - August 18 - 19, 2018
The Race Across Scotland, Portpatrick, Scotland - August 18 - 22, 2018
Kilimanjaro Stage Run ("not a race"). Mbhae, Tanzania -  August 18-28, 2018


Past Weekend Race Results
European Track & Field Championships, Berlin, DE - August 6-12, 2018
Bigfoot 200 Mile Endurance Run, Mt St. Helens, WA - August 10-14, 2018
Hot Hot Hundred (10K, 100K & 100K Relay), Wallingford, KY - August 11, 2018
Eastern States 100,  Little Pine State Park, PA  -  August 11, 2018
The Badlands (50M, 50K, etc.), Medora, ND - August 11, 2018
Crater Lake Rim Runs, Crater Lake NP, OR - August 11, 2018
Paavo Nurmi Marathon, Hurlye, WI - August 11, 2018
Wye Valley Challenge, Chepstow, UK - August 11, 2018
Sierre-Zinal, Switzerland -  August 12, 2018


A Paula Radcliffe Documentary from BBC in 2015


Sierre Zinal 2018 Highlights


Nice video on Ryan Sandes on Running


A look at the Berlin 100 won by Yoshihiko Ishikawa this past weekend


Race Across Scotland Trailer


Redemption - Hillary Allen's run at the 2018 Broken Arrow Sky Race a year after a running accident that almost killed her - you can hear an UltrarunnerPodcast interview with Hillary here

Interview Tuesday: Kentucky Runner Mason Blevins

Horse Capital Marathon - May 2018

In this week's Interview Tuesday I talk to local, well to me local, runner Mason Blevins who just finished at Morehead State University in Morehead Kentucky and is now going into ministry with Athletes in Action.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 22 years old and have lived my entire life in Somerset, KY. I went to Pulaski County High School and just graduated from Morehead State University this past May. I received my degree in Strategic Communication and minored in health. 


What is your profession?
I have joined staff in full time Christian ministry with Athletes in Action. I will specifically be working with track and field athletes. 


How did you start running and what prompted you to do so? 
I started running after I had quit football the year before. Both of my younger sisters ran at the time and I was always around for practice and meets so I decided to join too. Early on I continued running to stay in shape for basketball but soon focused on just running. 


How long have you been running?
I have been running for 12 years. I started running during my 5th grade cross-country season in 2006. 


Did you participate in any other sports over the years?

NCAA Southeast XC (10k)  Regional 2014

I played football, soccer, basketball, and baseball before running. After beginning running I played basketball through the 8th grade.


Did you run in grade school, High School or College? 
I ran in high school for Pulaski County High School. Prior to that I ran for the middle school and elementary school feeder programs before joining the high school team. I ran four years in college at Morehead State University. 


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. 

• Mile: 4:28
• 3200m: 9:33
• 5k: 15:19
• 8k: 26:10
• 10k: 33:25
• Marathon: 2:57:32

What is your most memorable race or races and share a little about at least one of them?
12 years of running has produced numerous memorable races so picking one is tough! The first one, maybe because it is the most fresh in my mind, was the Horse Capital Marathon I ran a few months ago. It was my first marathon. What made it so memorable was getting to share it with my dad. He was diagnosed with Pancreatic Cancer almost four years ago and has been through a lot. Having him greet me at the finish was a very special moment for me. Similarly, the Ohio Valley Conference Championships my freshman year of college was a special moment with dad. He had just been diagnosed and was scheduled for surgery a few days later but still made the trip down to Alabama. At the time I didn’t know if he’d make it to see me race again. (But we have been very blessed and dad is approaching his fourth year as a survivor!) Another one of my favorite races was the 2009 KY Middle School State Cross Country Championships. I placed 14th and we won the team title. It was an awesome moment that I will always cherish as I got to share it with some of my best friends. 

Finish of the Horse Capital Marathon W/Dab

Do you have a favorite workout you do?
I have always been a big fan of mile repeats. In high school we would do 3-4, and in college we would often do 6-7. I feel like it is a good mix of strength and speed that is a good prep for a variety of race distances. Some of the toughest workouts I’ve ever had have been in the form of mile repeats.  


How about a favorite route you like to run?
My favorite route is one we ran often in college. Morehead is located in the Daniel Boone National Forest so we had access to good trails and several gravel access roads. There is a forestry service road we called Lockegee (It leads to a rock that you can climb, leading to a beautiful overlook of the area. Also has a great view of the stars at night!). It was a five-mile gravel road with some challenging hills and awesome views. 


What is your favorite distance to run and race?
Although I have only run one, I think I’d have to say the marathon. I have never had a ton of natural speed and seem to have had more success as the distance goes up. I was underprepared for my first one as I had been training for the 5k/10k this past track season, but had a lot of fun. Since high school the idea of the marathon has appealed to me and I was glad to finally be able to complete one. I would like to do a lot more in the future. 


I understand you are going to be working with Athletes in Action in the area of Track and Field – can you share more about this?
Absolutely! As we know, we live in a sports saturated culture, both in the U.S. and worldwide. Whether as a player, coach, parent, official, or fan, almost everyone has a connection to sport in some way. Sports are a universal language that often transcends many cultural differences and opens doors to relationships and community that might not have developed otherwise. Athletes in Action (AIA) is a Christian ministry that seeks to have an impact on people by using sports as a platform to help people answer questions of faith and to point them to Jesus. Ultimately, our goal is to see peoples’ lives changed as they discover God’s purpose for their life. I have a cool opportunity to join AIA’s ministry, specifically working in the track and field department. We want to have a presence in the track and field community and point people to Jesus. Our ministry leads international trips, high school camps, provides resources to coaches, athletes, and officials all around the world, among many other efforts. AIA’s ministry had an enormous impact on my own life and pointing me closer to Jesus. I hope to do the same for other track and field athletes.  To be able to combine running and ministry is such an exciting opportunity to utilize the passions and talents I feel God has given me. AIA is a branch of Cru ministries (formerly known as Campus Crusade for Christ). Our work is only made possible through the support of churches and individuals who are encouraged and invested in what we are doing.  

Winthrop Adidas Invitational 5k - 2018

If someone wanted to help support you in this ministry how would they go about doing so?
The best way would probably be to get in touch with me so I could share some more specific details about the ministry and what I will be doing. I can be easily reached at mason.blevins@athletesinaction.org. If someone wanted to support my ministry directly they could do so at https://give.cru.org/1008683. 


Do you have any long-range plans?
Once I am fully supported I will be moving to Xenia, OH (Location of AIA Headquarters) to begin my work with the ministry. As far as running goes, there are some things I would like to pursue going forward. I ran a BQ in May and am planning on running Boston in April of 2019. I am really excited about that opportunity. I plan on training for marathons for a while with my sights set on eventually starting to get into ultras. My body may say otherwise but I have been drawn to the idea of competition in ultra’s for a while now. Mixing it up on the bike and water with triathlons is also something I plan on working towards in the future. 


What do you like best about living and running in KY?
I feel fortunate to have lived, grown up, and run in Kentucky. Kentucky is a naturally beautiful state full of a lot of great people. I feel that is reflected in the running community in the state. We have some great trails in some pretty cool locations (was lucky to train in Morehead for four years), and the small town feel of many Kentucky communities’ spill over into the running community. It has provided some great friendships and connections across the state for me. 


What do you struggle with most with regards to running?
I often struggle with placing my identity in the sport and my performance. I would see myself as a runner named Mason and not Mason who just happens to run. My contentment and joy would come from the sport and how well I did. I began to see how unstable that was. When injuries hit and I couldn’t consistently run or perform well I felt almost worthless. That is not a healthy way to view the sport or life. It is something we do, not who we are. Our value as a person who runs is not correlated to our performance or ability to stay healthy. Understanding that my identity is not wrapped up in the sport has been a healthy change that has allowed me to enjoy it more. 

Mount Teide in the Canary Islands - 2017

What do you see as a trend in running?
One trend I have seen is the “Strava culture”. Having a social media site for athletes to share runs and rides has been a really cool way to connect people from across the globe. It seems like more and more athletes are using Strava, including the pros. I love being able to see guys like Jim Walmsley and the incredible runs he does pop up on my feed. With that, I also see the trend of the ultra and trail running scene. Seems like a lot of people are heading in that direction, which seems to be good for the sport. 


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

1. Run your race. I know it sounds cliché but comparing your running journey against someone else’s success can often lead to disappointment. Avoid the comparison trap. Focus on working hard, being the best you can be, enjoying the process, and leave the results were they fall. I have found the sport to be more enjoyable that way. 
2. I touched on it in a prior question but avoid placing your identity in running. Don’t get me wrong, running is awesome, but you are more than a runner and life is more than running. I would challenge you to find your identity in something other than running. For me, as a Christian, the only place that I have found stable and lasting identity is in Jesus. 
3. Have fun and dream big. Set big goals, test the limits of what you think is possible, and have some fun along the way! 

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

• Facebook - Mason Blevins
• Twitter - @Mason_Blevins
• Instagram- @mason_blevins14
• Strava- Mason Blevins

Any closing comments?
I would just like to say thanks to everyone who has been a part of my running journey to this point. My family, especially my parents and grandparents, my coaches at every level (Coach Childers, Coach Evans, Coach Picucci, and others) teammates/friends (too many to mention) and everyone else I have met along the way. I am thankful for the last 12 years of running and hope to have many more years and miles ahead. 

Weekly RunDown #100 - To Celebrate How About A Book Giveaway

“I’ve learned that it’s what you do with the miles, rather than how many you’ve run” 

Rod DeHaven

For those of you who may not have heard of Rod DeHaven here is some info on him from the South Dakota Sports Hall of Fame


To celebrate the 100th Weekly RunDown I am having a giveaway for two prizes.  You can chose from a Kindle or Paperback (hardback if there is no paperback) of one of the following books.

• Marathon: The Autobiography of Clarence DeMar by Clarence DeMar
• Corbitt by John Chodes
• A Cold Clear Day by Frank Murphy - On Buddy Edelen
• From Last to First by Charlie Spedding

The books are all ones I have read this year so far and are well worth reading, even if you do not win.  I will have a review of them and a few others coming up soon.  So here is how you can win.

First due to shipping and such this contest is for US addresses only.  That said it does look like I can send a Kindle version to anyone with an email address so if you are out of the US and want to enter you can do so but would only be able to get either the Clarence DeMarr or Charlie Spedding books

Here is how you can get  up to 4 entries:

1. Leave a comment on the Website blog page for this post and list all the things you have done, see below, for extra entires
2. Share on your website if you have one
3. Like this post on FB where you came across it and share it on FB
4. Share a tweet about the post from the contest form

You have till 8/17/18 at midnight EST to enter and the winner will be notified shortly after the closing of the giveaway and the winner has 72 hours to claim contact me regarding their prizes..

This is the first time I have used a contest program so I am hoping this goes smoothly.  The following form should give the 4 opportunities to get an entry

a Rafflecopter giveaway


Now to the news:

Check out this weeks Interview Tuesday with Mike Taulbee - Mike went from 330lbs in 2016, and just starting to run, to 174lb in 2018 and a PB/PR in the 5k of 20:30 and the marathon in  3:22

Sad news that Kenyan Nicholas Bett who was the 2015 World Champion in the 400m Hurdles died in a car crash

Make sure to check out Dr. Mark Cucuzzella's new Run For Your Life podcast

Also from Mark Cucuzzella is his report on running the 2018 Comrades with two friends

One guy's look at his run at this years Burning River 100

iRunFar.com's This Week in Running: August 6, 2018

LetsRun.com's The Week That Was in Running: July 30 - August 5, 2018

When thinking of races that pit man vs. horse many will think of Gordy Ainsleigh and Western States but the history goers back much farther

The Japanese take their Ekiden (relays) seriously and you see it at the Mt. Fuji Ekiden - there area couple vides at this post from last year and one below in the video section from this year

Science of Ultra in Coaches Corner 001 talks to Ian Sharman, David Roche and Krissy Moehl and there is a lot to think about from what was said.  Here is also an article on choosing a coach

Want to attempt an FKT - here are some things to consider

Running with Power: How it works and what it means

Looking for a different kind of race, then how about the Cloud City Multi-Stage Race in Leadville, Co September 2019

We often get so focused on getting faster we forget how important taking it easy and backing off can be as well

This trail series looks fun - Barn to Run Trail Series

10 running podcasts to check out and here is a running list I have

A report on the Ouray 100M that for this runner was the 100k as that is where she made it to on a day when the finish rate was 38%

Some basics if you want to get started running

Speaking of beginning to run, if you are doing a plan like Couch to 5K these three things are good to keep in mind

Looks like Chattanooga has it's own version of the Big Backyard Ultra called The Cannonball, it was run last year, and it is on October 27th this year while the Big Backyard Ultra is October 20th

Race report on the North Downs Way 100 - some time in the near future I will have an interview with 3rd place finisher Steve Speirs

If you are ever in Tucson Arizona and need to run some trails just check out the Tucson Trail Runners (FB Group).  Tucson is where I started running 43 years ago and where I got my love for trials and there are great trails around there.  They have the Colossal-Vail 50/50 in early November.  I was supposed to run last year but got hurt then this year I have the Tunnel Hill 100 so all things being good the plan is to run it next year.


Masters Running News
A couple records from Spokane: Roy Englert (M95) ran a WR 800m in 5:18.15 & Sue McDonald (W55) runs an AR in the 800 running 2:27.00

A look at three types of Masters Athletes


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.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

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

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

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.


Races this Coming Week
European Track & Field Championships, Berlin, DE - August 6-12, 2018
Bigfoot 200 Mile Endurance Run, Mt St. Helens, WA - August 10-14, 2018
Hot Hot Hundred (10K, 100K & 100K Relay), Wallingford, KY - August 11, 2018
Eastern States 100, Little Pine State Park, PA - August 11, 2018
The Badlands (50M, 50K, etc.), Medora, ND - August 11, 2018
Crater Lake Rim Runs, Crater Lake NP, OR - August 11, 2018
Paavo Nurmi Marathon, Hurlye, WI - August 11, 2018
Wye Valley Challenge, Chepstow, UK - August 11, 2018
Sierra-Zinal, Switzerland -  August 12, 2018


Past Weekend Race Results
Dartmoor 100, Okehampton, UK - August 3, 2018
Tromso Skyraces, Tromso, Norway - August 3-4, 2018
Angeles Crest 100, Wrightwood, CA - August 4, 2018
North Downs Way 100, Farnham, UK - August 4, 2018
Beast of Burden Ultra, Lockport, NY - August 4, 2018
Mo' Bell (100 Mile and more), Burns, TN - August 4, 2018
Sheep Mtn Endurance Run, Fairplay, CO - August 4, 2018
Sierra Crest 50K, Truckee, CA - August 8, 2018 (See preview video below)
Tushars Mtn Runs, Beaver, UT - August 4-5, 2018
XTERRA Castle Rock Trail Race, Castle Rock, CO - August 5, 2018
European Track & Field Championships, Berlin, DE - August 6-12, 2018


A look at how one man changed how we hydrate


A look at the Bigfoot 200 Mile Endurance Run


2017 Sierra-Zinal Highlights


Tromso Skyrace 2018 Highlights


UTMB 2018 is in 3 weeks (8/31) and here is the course


Now here is some down hill running from the Mt. Fuji Ekiden


Origin of Fastest Known Times (FKTs

Interview Tuesday: Kentucky and Masters Runner Mike Taulbee

At the Start of the Process

I have yet to meet Mike in person but was led his way by Duffy Sutton and I am glad he did.  Not wanting to reveal too much before you read the interview but I have to say Mike's transformation from being 330lbs and just working his way up to be able to run at all in 2016 to now being around 172 - 175lbs and running a 5k in 20:30 and a marathon n 3:22 is indeed inspiring.  The pictures help to show this transformation from the start to today.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 45 years old and was born in a small doctor’s office in Campton, KY in Wolfe County but I have pretty much lived in Jackson, KY in Breathitt County my whole life. Breathitt County is large in land mass but very small in population and is located in the Appalachian Mountains which blesses me with courses that can be as easy or as difficult as I choose that day. I graduated from Breathitt County HS in 1991 and then attended Eastern KY University but dropped out after one year to start a family.


What is your profession?
I work for the KY transportation cabinet as an Engineering Technician III where most of my day is spent with contractors making sure their work is at KY specifications.


How did you start running and what prompted you to do so? 
I started running by walking! I was over 330 pounds and running was not an option. I would come to my offices small parking lot every morning before work and would walk the rectangle lot. After a couple of weeks I got to where I could jog one long side of the parking lot which is about 500 feet and would walk the other 3 sides and catch my breath then repeat the process. After about a couple weeks of this I would run 2 sides then walk 2 sides. I just kept progressing not giving up until I could make it all the way around the parking lot without stopping. I just kept up this process running as long as I could then walking long enough to catch my breath then start running again. Once that I got to where I wasn’t embarrassed to let people see me attempt to run I moved from the parking lot where I worked to the local school track. It took me around three months from starting in the parking lot to being able to make at ½ mile 2 laps around track without stopping. I decided to start running after my youngest child moved off to college. I guess it was the empty nest syndrome and it was either get out of the house and run/walk or go crazy worrying over my kids. I was always active in my kid’s life and I even coached the local high school softball team and travel softball teams. I had went from spending all my free time on a softball field with my team during season and just my daughter after season to having nothing really to do. I knew I needed to get in shape because it was even becoming a struggle to bend over and tie my own shoes. I was on high blood pressure and cholesterol medicine also and I knew that if I wanted to live a long life I needed to take this new found free time and work on me. On a positive note I was able to get off all my medication within 4 months of starting my better me venture.

After first 1/2 Mile Run

How long have you been running?
I started walking/running in October 2016 but was all running in May 2017.
My goal when starting was to be able to run my local festivals 10K in September 2017. My daughter ran cross country in school and I had visions of us running that race together when she came home from school for Labor Day Weekend. I did run a 10K two weeks before this one but got the stomach virus the night before this race and was unable to participate. I did run my first marathon at the end of September which way exceeded my goals and expectations for me at that point. 


Did you participate in any other sports over the years?
I did play HS football.


Did you run in grade school, High School or College?
I never really ran in school. I did run a little when I was 29 years old but nothing worth mentioning. It was kind of a new year’s resolution that fell to the way side. 


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 - 20:30 at a charity run in a neighboring county June 2018.
• 10K  - Only ran the one race in August 2017 46:48
• ½ Marathon Race  - 1:43:06 Santa Hustle Sevierville TN December 2017
• Marathon  - 3:22:52 Flying Pig May 2018 Cincinnati Ohio

What is your most memorable race or races and share a little about at least one of them?
Flying Pig Marathon was my most memorable for several reasons

1. I had a Boston qualifying time for my age
2. Spectator support was awesome
3. Race environment and other runners were great.

Still on the Journey

Honestly they have all been memorable in one way or another because I want to remember how I did and beat that performance the next time.


Do you have a favorite workout you do?
Don’t really have any certain workouts other than I just run.
This is my routine I’ve worked up to as of now and I hope to keep being able to progress.

• Monday – Thursday 8 mile run each day
• Friday- rest
• Saturday 24-32 mile run depending on heat and other factors
• Sunday 8-13 mile run.

I try not to alter my schedule other than adding miles but sometimes I  may alter the weekends due to rain, weather or family scheduling by running 8 Friday taking off Saturday and then running 24-32 on Sunday but I always get my long run in. 


How about a favorite route you like to run?
I mostly just do road runs and I know no one will know this route but I like to start at Sykes in Chavies, KY and run to KY 205 park and ride in Vancleve, KY which is a distance of 31 miles. 


What is your favorite distance to run and race?
I like the marathon distance the best because it’s not so much about speed for me but endurance. The human body is amazing at how much endurance it can build up to handle if conditioned to do so.


Do you have any long-range plans?
Several of my running buddies and myself are going to MT Rushmore to run a half Marathon in September of this year. We are all excited about this trip because none of us has been there before.  Probably be more of a go pro fun run than trying to PR run. 

Signed up for the Columbus Ohio Marathon that’s in October 2018 and the Marshall University Marathon That’s in November 2018.


I’m wanting to attempt a 100 mile run sometime in 2019.

My best long range plan is just to keep going and try to keep up my new healthy lifestyle. 


What do you like best about living and running in KY?
I love my mountains. To me nothing is more beautiful in the fall than seeing all the colors of leaves on the hills. Not sure how religious I should get on here but it’s like God just took a paint brush and painted a breathtaking picture.

I like running in KY because you can run as flat of a course you want or the hilliest demanding course you want.


What do you struggle with most with regards to running?
Not really struggled with anything yet. Starting where I started I still count my blessings and thank God I’m able to run. I have a paraplegic friend that lives in another state. I was always posting on FB my runs and weight losses and was always talking about how anything is possible if you want it bad enough. Then one day he called me out on it and made me realize just how lucky I am to be able to do this and accomplish all I have done and that it’s not possible for everyone. 


What do you see as a trend in running?
I’ve not really ran long enough to notice trends.
It does seem everyone has some sort of tracking watch to keep up with pace and mileage.


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

Most Recent Photo

I’d say keep on running. It’s hard at the start and never gets easier if you keep pushing your limits but distances do get easier. I remember how bad I hurt the first time I ran 13 miles and now it doesn’t hurt anymore. This process keeps repeating as the new distances hurt but old distances get easier. It is totally worth it and I’ll say my favorite running quote. “If you want to change your body, exercise. If you want to change your life, become a runner.”


Do you have a website or other social media site you would like to share?
I just have my FB page but anyone is welcome to send me a friend’s request or just go on there and see my before and after pics. I’m always posting my times and accomplishment. Probably posting too much wearing out all none running friends.  


Any closing comments?
My changes were not all from running. It took a diet also. I wasn’t on any special diet other than a cut back portion diet. I quit eating late and quit eating fast food. Biggest thing I did was quit trying to clean everyone in my family’s plate because of not wanting to throw anything away.