Weekly RunDown #107

“But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” 

Meb Keflezighi

Article I posted this week the distance that is best for you and not what others say is best.

This week's Interview Tuesday was with Jeff Rochford

iRunFar.com's This Week in Running: September 24, 2018

LetsRun.com's The Week That Was in Running: Sept 17-23, 2018

How many of us see rest s part of our training, I know I do not as I should.  So the question is "Do You Value Rest Days Enough"

Jae of the Balanced Runner shares some thoughts on Kipchoge's running form

Speaking of Eliud Kipchoge here are 12 reasons he was able to achieve his goal 

OutsideOnline speaks with Michael Joyner, a physiologist at the Mayo Clinic, about what's next in the quest for a sub 2 marathon?

A look at trio of Inov-8's trail running ladies

Last week in Weekly RunDown #106 - I posted a quote from Ron Hill, here is an article from Athletics Weekly on him as he turns 80

Here is more info on Ron Hill, a runner many I guess know little of

The Spartathlon starts today and here is the start list.  Follow the race live here.

Gwen Jorgensen's move from Olympic Triathlon champion to trying to make US Olympic marathon team in 2020 and attempting to win the Olympic marathon

Junior Katelyn Tuohy continues to run fast and would have gotten 2nd in the boys race

National Champions crowned at the North Coast 24 Hour Run

5 of Australia's Toughest trail races

Another top American women is out of Chicago as Amy Cragg withdraws from the race

John Fegyveresi looks at Spartathlon in his preview of the race.

Also running the race is Elizabethtown Kentucky's own Will Rivera who also ran last year.

Phil Maffetone looks at the Marathon Gene

Figured it was coming some time: Boston changes qualifying times for 2020 Marathon.  You had to be 4:52 faster than the qualifying time to get into the 2019 race so they are dropping qualifying times by 5 minutes. So for me who will be 60 it goes from 3:55 to 3:50.  I was aiming for 3:30 - 3:40 to be safe so no real change for me.  Some may not like it but with the BQ time not really guaranteeing anything tis will make it more real.

If you want the new BQ time how about running the Mt Lemmon Marathon in Tucson

A look at the 1930 500 Mile Peter Dawson Relay

4 lessons one coach learned from the Cross Country Team


Masters News
Mens 70-74 1500M at the USATF Masters Outdoor Championship in Spokane


Local, to Kentucky, Races and Events
(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

If you want to ride a Century then check out the Century, and shorter rides, in Campbellsville, KY on October 6th put on by The Spoke Easy in C'ville.  Register here

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 3rd, 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
Spartathlon, Athens, Greece - September 28-29, 2018
The Bear 100, Logan, UT - September 28-29, 2018
The Yeti 100,  Abingdon, VA - September 28, 2018
Jangover Night Runs, Fountain Hills, AZ - September  29, 2018
Moonbow 10K, 30K & 50K, Cumberland State Park, KY - September 29, 2018
Amish Country Running Festival, Randolph, NY - September 29, 2018
Solang Skyultra, Solang Valley, Manali, India - September 30, 2018


Past Weekend Race Results
Vietnam Mountain Marathon Races (100k, 70K, Marathon, 1/2 Marathon, 15K & 10K), Sapa, Vietnam - September 21-23, 2018
North Coast 24-Hour Endurance Run (USATF 24-Hour National Championships ), Cleveland, OH - September 22, 2018
Cotswold Way Century, Chipping Campden, UK - September 22, 2018
Flagstaff to Grand Canyon Stagecoach Line 100 Mile, Flagstaff, AZ - September 22, 2018
The Piney Woods Ultra, Tyler, TX - September 22, 2018
The Georgia Jewel, Dalton, GA - September 22, 2018


Spartathlon 2018 PromoVideo


A look at the 2018 Barkley Classic


2018 Solang SkyUltra Course Preview - India's only Mountain Running Event


Eliud Kipchoge winning a2 mile in 2012 against some heady competition


A look at the 2018 Badwater 135 race


Rory Bosio runs the GR20 Trail in Corsica - Running on Empty


Timothy Olson's run at the 2018 UTMB

Interview Tuesday: Kentucky and Masters Runner Jeff Rochford

New York City Marathon

I have known Jeff for a few years, since I connected up with the group that runs in E'town and it is good to see him at races and Running Soles weekday evening runs.  One thing I remember about Jeff is that it was during a run with him and a few others I was talking about running with Kenyans when I ran in college and they said they were just born at that time, I am 16 years older than Jeff.  It put a new perspective on things:) Also, Jeff agrees with my "Sunk Cost" view of race entry fees when deciding if to run a race when things come up like injuries.   Enjoy learning a little more about Jeff.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in the land of enchantment, New Mexico, 43.5 years ago, but we promptly left the land of enchantment for the wheat country of Kansas.  Graduated Kansas State University with a degree in Geography of all things, which means yes, you are approved to make fun of me when I’m lost.  I’ve also obtained a MBA from Indiana University and have lived in Elizabethtown, KY for nearly 11 years. Currently have a very full household with my wonderful partner, Sarah (a fellow runner), her two young boys and my two older boys.


What is your profession?
I am director of finance for a company, Jack Henry & Associates (JKHY), that primarily develops software for banks and credit unions.  Specifically, I work within the iPay product operations which is responsible for making the bill payment functionality you might find within your bank or credit union’s online banking environment.


How did you start running and what prompted you to do so? 
I ran a little bit, off and on, recreationally in college, mainly just to stay in decent shape so that I wouldn’t get blown off the pickup basketball courts.


How long have you been running?
I started running in earnest shortly after my kids were born.  They put things in perspective for me and I simply wanted to be able to physically do anything that being a dad might warrant.  They’re nearly 16 and 18, so I guess I’ve been running about that long.  Certainly with more regularity in the last decade or so.


Did you participate in any other sports over the years?
I played football, basketball, and tennis in high school, but quit all of them for one reason or another.  Mainly due to a bad attitude. Yes, this nice guy was once a teenage jerk.

Wet Highland Way

Did you run in grade school, High School or College?
At Kansas State I literally ran to and from Aggieville, the college bar district in Manhattan, KS, maybe a hundred or more times . . . especially on Wednesdays when it was “dollar everything” night.


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. 
Gosh . . . I really don’t keep track of these very well.  I know I just PR’d in the half marathon at the Derby 1:35, and I think my marathon PR is from there too, at 3:29 the year prior.  Really proud of that marathon PR as I negatively split the second half of my best executed race ever.


What is your most memorable race or races and share a little about at least one of them?
Not a race . . . but a running experience.  I discovered an itch to travel somewhere, find a long path, and run/walk that path.  There are plenty of options in the world, but I settled on the West Highland Way, 105 miles of trails, drovers’ paths, and roads through the western Scottish Highlands.  I covered the distance in 5 days, averaging over 20 miles a day. It was a truly incredible experience with amazing scenery, occasionally dramatic weather events, and the kind and welcoming Scots.

(I asked Jeff if it was OK to add this video, it will give some idea of the beauty of the West Highland Way- Tony)


A close second behind that is the New York Marathon, more so because I spent a week in Brooklyn with my boys, but also because the race was such a spectacular experience, running through all five boroughs with crowds sometimes 5-10 people deep lining the streets.


Do you have a favorite workout you do?
Yoga. One of my few real regrets is that I didn’t start practicing yoga earlier in my life.  It’s so critical when you love a sport that forces your body into the same types of movements to spend time paying attention and love to the muscles and systems in your body in a way that will allow you to keep running later in life.


How about a favorite route you like to run?
Any trail with a bed of soft pine needles under foot.


What is your favorite distance to run and race?
Forget distance, how about my favorite race, the iPay 5K for United Way that’s coming up on Saturday, October 6th! All proceeds go to the United Way, and the date was moved up this year so that it isn’t bone chillingly cold.

What shoes do you run in and what do you like about them?
I became a Hoka devotee back when the Clifton 1 came out.  At the time I was dealing with some knee and IT pain and was desperate to try something new.  So I ditched my Brooks Adrenaline’s and tried on the Cliftons . . . and fell in love.

West Highland Way Spectators

That love has ebbed and flowed over the years as Hoka has never been able to quite replicate the Clifton 1 experience and because their shoes are narrow as hell, but I’m a sucker for routine sometimes, so they’re still my go to brand.


As far as how you eat I saw you were doing the Whole 30 plan.  What made you choose Whole 30?
I’ve come to the belief that you should routinely challenge your habits, and particularly your consumption (of all things, not just food).  Not looking to “diet” and lose weight, Sarah and I approached it as a science experiment.  We stripped all added sugars, grains, dairy, legumes and a host of other common staples of an American diet for 30 days.  Then you kind of just see what happens.  For us, it was alternating feelings of “gosh we feel terrible” and “OMG this feels AMAZING”, trending more towards the latter as you proceed through the 30 days.

Then you are to reintroduce some of those foods, in turn, back into your diet, observing the impact of doing so (in a more controlled environment).


How has the plan been going and what results have you seen?
So in particular, eliminating added sugar has yielded significantly positive results, namely that my energy levels have been higher and more consistent as I’ve transitioned to more of a fat-burning machine.

It’s been nearly 6 months since I’ve had anything sweeter than a raisin.  In that time I’ve:

• Hiked 11 up and down miles in the Smokies with no calories
• Climbed 10,000ft Mt. Lassen (15 miles and 4,200ft of gain)  with just an apple and a banana
• PR’d in the half marathon, fasted, with no calories before or during the race
• Executed the vast majority of training runs in a fasted state

I am still predominately Whole30, but not strictly so, and will occasionally have some grain or dairy . . . or non-compliant bacon, which is to say, bacon. Oh, and Sarah’s world famous popcorn on movie nights.


Do you have any long-range plans for running?

West Highland way

Well, one short range plan that’s racing forward at an alarming pace is a trip to the Grand Canyon at the end of this month to attempt some kind of long, audacious run/hike.  Originally the plan, inspired by some running friends (Hi Damon, Lori, and Kelly), was to attempt a rim to rim to rim.  But that’s 44+ miles and 10,000 ft of gain and I am simply not in that kind of shape.  So will probably just drop down to a ho-hum rim to river to rim effort.  Whatever, I’ve come to peace with it (that being the dissolution of goals)

Longer range plans definitely include more long path destinations.  Maybe UTMB around Mont Blanc .  .  . maybe the Inca trail . . . maybe just stay local and do the Sheltowee Trace.

In the end, I find myself enjoying the running journey more than any specific race


What do you like best about living and running in KY?
The community of runners. This running community has united a diverse crowd of folks around a shared passion. We need more of that in this world. I only wish I could attend more events.

The worst thing, even though you didn’t ask for it . . . is the humidity.  I mean come on already.


What do you struggle with most with regards to running?
Managing reality with expectations . . . Generally regarding injuries that just take longer to heal than they once did.


What do you see as a trend in running?
Beer miles.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
My running philosophy is “run lots, mostly slow, sometimes fast”. I think people, myself included, make the mistake of focusing too much or too early on speed or endurance particularly in how they compare themselves to others. Just remember that someone’s “fast” is someone else’s “slow”.


Any closing comments?
Thanks Tony, for all of your contributions to the local running community.  Appreciate the dedication and especially the wisdom you so often have to offer.

It’s OK to Want to Only Run 5K’s: Or any other Distance for that Matter!!

To start, this post is not to down play Ultras or lift up 5K’s but to step back and take a look at why we run what we run.

With the rise in popularity of Ultras, any distance over the marathon, it often seems that many that simply want to run shorter races, for whatever reason, may start to get the impression that what they do is somehow less impressive.  I am not saying those that run Ultras, or those that promote them, are seeking to create this impression, but it can often come across by how we build up those that do run longer races or how we speak of our longer runs.   Often with the talk of challenging ones-self and all the great, and they are truly great, personal inspirational stories it can be easy to begin to think differently about your own situation and look at it from the perspective of others and not from your own perspective.  What I want to do is not tell you what you should, or should not, run but share some thoughts that may help you look at why, and what, you run from your own perspective.

Let me start with what one might call unintended consequences.  By this I mean that often the pictures we see of Ultra’s are of those smiling and looking to have fun, and they may indeed be having fun, in amazing places.  I realize that most race reports share the lows as well but the saying  “a picture is worth a thousand words” comes into play that often the great pictures of an event leave a greater impression than the actual report.  When you compare this with pictures we see of, say, a 5K the aura put forth is decidedly different.  Often those in the 5K look somewhat distressed, a consequence, of pushing the limits for such a short race and on top of that most 5k's are on the road and lets be honest it is hard to make a road race look as enticing as that of a trail race.  On top of all this we hear great stories of people overcoming the many obstacle before them in longer races, stories often not heard with regards to a 5 or 10K.  To be fair we do hear such stories when it comes to marathons but our natural inclination is to, unintentionally, think that the longer the race the more there is to overcome – not necessarily true but something our minds tend to perceive it that way.  I am not saying those seeking to promote the sport of trail running and Ultra running are intentionally minimizing shorter races but I would say they have done such a good job of promotion that unintended consequence arise in that people are often enticed to the longer races.  I will add here I am probably guilty of this as well as many of the videos I share are of challenging races in beautiful and often remote places - but it is hard not to share them:) . So if I have unintentionally created the feeling that running longer and harder is better I apologize.

Next, is the idea that as individuals we need to challenge ourselves but in doing so look at our time and physical abilities and let them drive what we run rather than the latest inspirational article.  Yes, do not let preconceived limits limit you but do live in reality.  I use my self as an example: I have a nature that just likes to push the limits and thus how I moved to Ultra’s 43 years of running.  When I was younger I ran pretty well in the marathon and often ran 20 milers but had no desire to run Ultra’s but was also not influenced by the press on this as Ultras were basically an outlier sport and I also knew the pain many who ran them went through.  But when I came back to running, and after running  plenty of marathons, and hearing the stories and reading the magazines, seeing the videos and hearing the stories I was drawn to Ultra’s.  I never stopped to ask myself about the time I had to train and the toll my body may take after having been running for so many years, albeit not always running a lot.  Instead I went with the Ultra-Flow and did my first 50K which was painful but that made running longer even more enticing  - so I then looked to 50 miles.  My first 50 miler went pretty well in that I got 10th overall but my feet, mostly my current problem right foot, took a beating.  Instead of doing what I should have and ask myself about what was best for my body, at least at this time, and if I should go further or find my niche I then looked to run 100k or 100 miles.  Again, in all this I kept hearing stories, reading posts and watching videos of those running a 100 miles and even I who should know better allowed them to drive my direction rather than stopping to look inside first.  I then moved up my training with 100 miles in the distance as a goal and in doing this and running more 50ks and long training runs I looked past my foot issues- another of my less than redeeming traits as I often try and push through things when I should stop and reassess the situation.  The point here in all this rambling is I let the allure of running longer and longer drive my decision making and not a reality check of my body.  We need to challenge ourselves but in doing so live in reality and not denial.

Another aspect in this is to look at your goals with the races you run.  I say races but often for the majority of those entered in races are mostly racing themselves.  However, if you are one who is competitive and looking to do well overall, or in your age group, this may play into what you run and how far.  It is good to think this through since going in a direction because of curiosity or the allure may hamper your real goals.  As an example: for me I have a goal to run Boston in 2020 when I am 60 and then every 5 years so I am going to maybe run a 50K and one longer adventure run before the 2020 Boston race but everything else will be shorter to make sure I am healthy and ready for Boston.  Having goals helps, well should as often I let other things cloud the issue, to make decisions on what and how far to run.  Two runners who show a great understanding of what they are good at and what they want to run are Joseph Gray and Max King.  Joseph tends to run shorter mountain runs and while I am pretty sure he could run 50k’s or more he knows what it is he is good at and where his focus needs to be for now and does not let others drive a change.  Max is much the same as while I am sure he would do well at longer races most of his races are 50 miles or shorter, even running one obstacle circuit that is more “run-centric.”  The point being they know what they want to do and what will make that happen so are not drawn from that focus.

I would like to add that while I talk about enjoying running this does not preclude there being effort and some level of discomfort that may still exist.  It is often this discomfort that gives us the most satisfaction when it is overcome.  No matter the distance you run discomfort can be part of it.  I can truly say I have hurt more in a really hard 5k, even a mile when in HS and College, than in most of my Ultras albeit the discomfort in the Ultra lasted longer but rarely have my lungs hurt as bad as in a hard mile or 5K.  What this says is that if ones goal is to push through barriers then you can find them at any distance.  Yes, in Ultras often those barriers last longer and come and go more often due to the time on your feet.  But, in a 5K the mental aspect can be just as hard to get through.  I know for me the 2nd mile in a 5K is a mental barrier I need to push through as much as miles 10-20 in a 50K.  Both barriers are real and when I can break them both consistently I will have accomplished something be it in a 5K or 50K.

The above has just been some thoughts and as I have said this is not to dissuade anyone from an Ultra or talk people into 5K’s but instead is an encouragement to look at where you are and ask questions of yourself about why you want to run what you want to run.  So just ask yourself the following:

• Are running a race or distance because you want to or because others make you feel you want to?
• Are you ready, and have the time, to put in the effort to be able to have the best opportunity to complete your goal distance?
• Do you have any physical issues that may preclude you doing a particular distance and if done will hinder you even running shorter distances and enjoying life on a day to day basis?
• Do you race competitively or simply like to run in races for the camaraderie?  See how this plays into what you want to run.
• Do you have long terms goals and how does the run you are looking at play into those long term plans?

Bottom line is have fun, remembering fun can have discomfort, no matter the distance you.  No matter how far you run do it to because it is what you want to do and not because it is the thing the “Cool Kids Are Doing?  When you are done and have taken a hard look at why you want to do what you want do and find you want to run long and do Ultras then by all means do the work needed and go for it, maybe the Moab 240 is in your future.  But, if you find you only want to run 5Ks and have fun and enjoy the camaraderie at the races then go for that and do not feel any less than those that run longer.

Again have fun!!!!!

Weekly RunDown #106

“Leave no stone unturned in your endeavours to be the best you can be.”

Ron Hill

An interview with Ron Hill, where I got the quote from

Gary Cohen interview with Ron Hill

This week's Interview Tuesday was with Randy Gilbert of Leitchfield Kentucky

If you were somehow out of the loop Eliud Kipchoge did what was expected, at least I expected it, and broke the marathon world record but how fast he ran was amazing.  Also, what does it look like after a race that goes as planned and how about calling your shot then making it 

Sweat Elite put out some interesting pace notes on Kipchoge's record run:
2:01:39 Marathon Pace is equal to:

• 100m pace: 17.3 
• 200m pace: 34.6 
• 400m pace: 69.1 
• 800m pace: 2:18 
• 1000m pace: 2:53 
• 1500m pace: 4:19 
• 3km Pace: 8:38 
• 5km Pace: 14:24 
• That is 42 x 1km reps at 2:53 without a break!

This was written on Kipchoge before Berlin - there is an argument for him being not the best marathoner ever but the best distance runner ever when you look at what he has done in the past in much shorter races

A look at Kipchoge's run and the 100 seconds needed to go under 2 hours

Toni Reavis weighs in on who is the GOAT (Greatest of all Time) in distance running

Mark Cucuzzella's new book Run for Your Life is out.  I am looking forward to reading it and will have a review of it on my blog as soon as I am done.  Here is the website Mark has set up in conjunction with his book.

Here is Mark Cucuzzella talking to Jason Fitzgerald on injury prevention on the StrengthRunnng Podcast Episode 72

Joe Gray gets 4th for Team USA at he World Mountain Running Championships

A further look at the 2018 WMRC in Canillo, Andorra

How to be a good crew/support member

Whether I would run the 100 or the 50 I would like to run the Black Hills race one day, here is a report on the 100.  I lived in Rapid City when I was in Junior High and have family connections in SD and let alone the Black Hills are beautiful!

Dirt Church Radio talks to Jeff Browning

iRunFar.coms This Week in Running: September 17, 2018

LetsRun.com's Weekly Roundup - The Week That Was

A look at Your Feet by Dr. Maffetone

If you are like me and busy and have to do what ever you can to just get in a workout some days, but getting ready for a workout is as important as the workout to make it more effective

There had been talk she would not run Chicago due to injury and I guess it was so: Hasay will nor run Chicago

If you want to run a race in the Philippines then check out Vertical To Sky (V2S) Mountain Race Event Management

Looks like a beautiful place to run: Vietnam Mountain Marathon with races from 10K to 100K running this weekend.



Local, to Kentucky, Races and Events
(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

The Rugged Red Half Marathon in the beautiful Red River Gorge KY looks still have spots open for next week's race on September 29th.  It is a tough yet beautiful race.

If you want to ride a Century then check out the Century, and shorter rides, in Campbellsville, KY on October 6th put on by The Spoke Easy in C'ville.  Register here

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 3rd, 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 News
Charles Allie is USATF Athlete of the Week for his M70 world 400M World Record of 57.26 in Malaga
Great Britain tops the medal table at Malaga


Races this Coming Week
Vietnam Mountain Marathon Races (100k, 70K, Marathon, 1/2 Marathon, 15K & 10K), Sapa, Vietnam - September 21-23, 2018
North Coast 24-Hour Endurance Run (USATF 24-Hour National Championships ), Cleveland, OH - September 22, 2018
Cotswold Way Century, Chipping Campden, UK - September 22, 2018
Flagstaff to Grand Canyon Stagecoach Line 100 Mile, Flagstaff, AZ - September 22, 2018
The Piney Woods Ultra, Tyler, TX - September 22, 2018
The Georgia Jewel, Dalton, GA - September 22, 2018


Past Weekend Race Results
Run Rabbit Run 100 & 50 Mile, Steamboat Springs, CO - September 14 & 15, 2018
Barkley Fall Classic, Frozen Head State Park, TN - September 15, 2018
Light the Night 5K, Elizabethtown, KY - September 15, 2018
Mogollon Monster 100,  Pine, AZ - September 15, 2018
Ring of Steall Sky Race, Kinlochleven, Scotland - September 15, 2018
Berlin Marathon, Berlin, Germany - September 16, 2018
Glen Coe Skyline 52K, Kinlochleven, Scotland - September 16, 2018
World Mountain Running Championships, Canillo, Andorra - September 16, 2018


Kipchoge's Record Run


In case you did not know how fast Kipchoge has been - here he wins the 2003 World Championship 5K in 12:52.79 - by the way beating two of the best


Highlights from the Glen Coe Skyline race


Trail Running in China


2018 World Mountain Running Championships - Canillo, Andorra


Often see the highlights from the 2018 UTMB but what about the TDS Race (121K)


The latest Mountain Outhouse News

Interview Tuesday: Kentucky and Masters Runner Randy Gilbert

First 1/2 Marathon

This week I talk to Randy Gilbert.  I have not talked to him much in person as we just met at a race recently as he moved into my age group (50-59), thankfully I move out next year:)  Enjoy getting to know another of Kentucky's runners/cyclists.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Randy Gilbert, I was born in Chicago, IL . and grew up outside of Leitchfield, KY.  I went to Clarkson Elementary and Grayson Co Middle and High School


What is your profession?
I am employed at Metalsa Structures Corporation as a robot tech and have been employed at Metalsa since January 1996.  We manufacture frames for the ford F-150 and Expedition/Navigator.


How did you start running and what prompted you to do so? 
I started cycling after my mother had a stroke in 2007.  I had always lifted weights and  I always considered myself' in shape"- I wasn't - just because you're strong doesn't mean you're healthy.  My mom was strong too.  So I decided I needed a lifestyle change.  I always worried about burning calories but in the sense of losing weight to the effect of losing strength.  So I really had to reset my brain.  I started cycling and I've always enjoyed bicycles.  I started riding and it made me feel young again.  The I started to notice a trend that as winter come along I wasn't riding as much and then when spring came I felt id lost all my gains.  So i bought a treadmill and started running to improve my cycling and grew to enjoy the running and its grown since then.


How long have you been running? 
Probably consistently somewhere about 6 years..


Did you participate in any other sports over the years?
No not really, I just cycle and run and lift weights


Did you run in grade school, High School or College? 
No, I never ran in school.


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 PR is 20 flat - the 1 second into 19s is probably going to haunt me
• 10k is 42:13 at monster dash in Bowling Green
• Half Marathon  is 1:34:59... I believe thats my fastest to date...

What is your most memorable race or races and share a little about at least one of them?
I'd say my most memorable is my first century ride, mainly because of all the nervousness that went along with it. I'd never done anything like that.  My most memorable run has to be my first 5k which happened to be in Bowling Green at Keriekes Park..The Monster Dash.  It was in the dark on wet grass and an off camber first quarter mile -  was really nervous!! Also, there is my first obstacle course race, a Tough Mudder in Maysville.  I'd been training for that race for 6 months then we arrive and its 41 degrees and the first obstacle is a dumpster full of ice water and then by mile 3 it had started drizzling mixed with snow....freezing and getting zapped with electricity crawling thru muddy water!! good times!!


Do you have a favorite workout you do?
I'd guess my favorite workouts are really any that really tax me... like a longer hilly run or ride...


How about a favorite route you like to run?
My favorite route for running is really any route with rolling hills.  Right now I have a 4 mile loop from the gym that I really love doing.


What is your favorite distance to run and race? 
I don't know that I have a favorite.  I really like the 5k because its an all out short burst but I also like the half for its strategy in pacing to complete with a pace that you are happy with and I feel that I gave my all.


What shoes do you run in and what do you like about them?
I wear Brooks Raveenas, I just love this shoe.  I suffer from Mortons Neuroma and the toe box on these shoes coupled with the stability and comfort for me is exceptional.  I've tried other shoes but always return to the Raveenas.


What does your diet consist of when in training and when not?
I really don't diet much.  I try to stay away from fast foods and cakes and pies but other than that I really don't diet.  I like carbs and I do drink protein shakes after any hard effort workout.


I know you ride a fair amount, how did you start riding and how does it play a part in your training?
I think in my opinion running and riding play hand in hand, they compliment each other for me anyway.  I've come to realize that cadence is very important and running has sped my cycling cadence up and  that has naturally sped my run cadence.  I try to average 169 running and 95 cycling.


Which do you enjoy more: Riding or Running?   And Why?
I don't know that I enjoy one more than the other.  I love to ride in the summer because you can cover a lot of area faster but in the cooler temp days I really love to run.  So to pick a favorite would be hard for me.


Are there any other sports you take part in?
I really enjoy weight training and kayaking as well as obstacle course races.


Do you have any long-range plans?

First Race getting an Age Group Award (2nd from right)

My long range plan is simple - stay in motion as long as I can and to avoid injury.  I'd like to do a full marathon in the future but I don't have one picked out yet, been studying on a couple.


What do you like best about living and running in KY?
Kentucky is beautiful and people are friendly.  I love the rural areas the most,  keeps traffic low and is usually safer.  The national parks we have in the state are just flat beautiful. I truly believe God smiled when he created Kentucky.


What do you struggle with most with regards to running and training in general?
Injury - I have no issues with stamina or cramping or fueling, usually.  My biggest fear is injury. probably the reason for not having done a full yet is fear of a hurt knee.  My knees are huge concern for me.  I really protect them the best I can because they are the key to my fitness as well as my mobility.  I've had a knee scare once and it sits on my mind a lot.  I feel really blessed that God has allowed me to do the things I love with minimal injury.


What do you see as a trend in running?
I do see more and more people running as a way for gettin"in shape."  For the most part its free, other than quality shoes running is free - no gym memberships required - no bicycles -just a pair of shoes. so why not run? or even walk?


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Hmm really my best advice would be to get out and enjoy the outdoors.  Run or ride., hike or walk or whatever.  Get outside, don't worry about speed or distances, if thats a priority it will come on its own.  Sure you can do things to improve those and you can but the first step is to go.  I think we as a people in todays fast paced life are growing more and more unhealthy.  Whether its the food we intake or the ease in which technology has helped us to do things or even our busy lives wearing us down to where we feel we are"too tired" or "I don"t have time."  Truth is we have time., it doesn't take  2 or 3 hours a day.  An average runner is able to run 3.1 miles in 30 minutes.  There's lots of excuses to not exercise, but our health is diminishing from these excuses.  I believe the first step is the hardest.  I struggle every single morning - I want to reset the clock and go back to sleep.  I try to argue its too windy, it may rain, it's too something or another.  But every single time I defeat that thought and bring it into subjection and go run or ride or whatever I always feel good about it when I finish and I'd suspect most people would be the same way.


Do you have a website or other social media site you would like to share?
No not really.  I follow Running Soles and Central Kentucky Wheelmen for events and group activities.  They are both awesome, Will Rivera does an amazing job for the running community here in Central KY.


Any closing comments?
My advice to runners, or cyclists ,or really any exercising, would be to keep it as fun and enjoyable as you can.  You will be more likely to stick with something if you aren't dreading it.  Sure you will be sore from time to time but most muscle soreness is very temporary. keep it fun and have fun!!

Weekly RunDown #105

Bob Schul winning the 1964 Olympic 5000m

"You train to get your body in shape to do the things you want it to do. As you live your life you have many things that happen to you, some good and some bad, but they all teach you something. "

Bob Schul

Gary Cohen interview of Bob Schul from 2010 - where the above quote came from

A good series on Bob Schul 1964 Olympic 5000m Champion - Part 1, Part 2, Part 3, Part 4 & On Being Greatful

I did not have an Interview Tuesday this week but did put out a list of the interviews done to date

While no one wants injuries there is good to find in them, as I shared in this post - Injuries: The Good, The Bad & The Ugly

As far as injuries go and along the same lines as my article Andrew Botchart a Scottish runner talks about keeping positive after needing to take time after breaking a bone in his foot

iRunFar.com's This Week in Running: September 10, 2018

The importance of  the ankles in your running

Insights gleaned form watching the UTMB from someone who had not really watch ultras before

Speaking of needing strong ankles the 5th race in the Golden Trail series is the Ring of Steall Sky Race this Saturday in Kinlochlevebn Scotland

Berlin is this Sunday and for me at least is a reason to stay up late Saturday or early Sunday for those on the east coast - Women's Preview and a a look at the men's race, well mainly Eliud Kipchoge.  Sure hoping Kipsang is ready and Eliud and he make a race of it and break the record

Wow, 17 sub 60 minute 1/2 marathoners are running the Copenhagen Half-Marathon this weekend

Gary Cantrell, aka Lazarus Lake, finishes his Trans Con in 126 days-11 Hours-14 Minutes and 57 seconds - quite the trip.

Speaking of Laz, he will now have to hop over to TN to be at the Barkley Classic which is this weekend - here is one persons review of the race after they ran it

It's a start and hope it extends to the main Olympics soon - as Cross-Country will be added to the 2018 Youth Olympics

Sad to hear that 1998 World Half-Marathon Champion Paul Koech passed away at 49.  I remember watching him run many a race.

A look at three reasons athletes get injured

A list of 10 of the World's Wildest Ultra's . what do you think?

Interesting look at the "The Last Day Run" and it's history and impact on Ultrarunning in the US

What do you think of Back-to-Back Long runs, here are some pro's and con's.  This is a hard one as I used to do them when a lot younger and I think they really helped but I also got injured more often so that probably out weighed the good side.  All that said you can be competitive without them as I have seen Camille Herron speak of not doing extreme long runs or Back-to-Back's and I would say she is successful.

A look at the US team for this weeks World Mountain Running Championships in Andorra

Need a new challenge then how about "Utahs Toughest Triathlon."

A key building anything, including your fitness and training plan, is to have a good foundation


Keep an eye on the Weekly RunDown the week before the 2018 Kona Ironman, October 5th, as I will be having a giveaway of a bag of the SFuels drink in honor of SFuels triathlete Dan Plews who is doing the race.  If you are interested in learning more about switching fuels here is a Quick Start Guide

Local, to Kentucky, Races and Events
(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 a night race then run the Light the Night 5K in Elizabethtown, KY on September 15th

More info to follow for those runners who ride as there will be a Century, and shorter rides in Campbellsville, KY on October 6th put on The Spoke Easy in C'ville.

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 3rd, 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 News
Start Lists and Results from the World Masters Championships in Malaga Spain


Races this Coming Week
Run Rabbit Run 100 & 50 Mile, Steamboat Springs, CO - September 14 & 15, 2018
Barkley Fall Classic, Frozen Head State Park, TN - September 15, 2018
Light the Night 5K, Elizabethtown, KY - September 15, 2018
Mogollon Monster 100,  Pine, AZ - September 15, 2018
Ring of Steall Sky Race, Kinlochleven, Scotland - September 15, 2018
Berlin Marathon, Berlin, Germany - September 16, 2018
Glen Coe Skyline 52K, Kinlochleven, Scotland - September 16, 2018
World Mountain Running Championships, Canillo, Andorra - September 16, 2018


Past Weekend Race Results
Ultra Tour Monte Rosa, Monte Rosa, IT - September 5-8, 2018
Tahoe 200, Homewood, CA - September 7-9, 2018
Wasatch Front 100, East Layton, UT - September 7, 2018
Ultra-Trail Harricana, La Malbaie, Quebec - September 7-9, 2018
Breaks 40 Miler, Breaks Interstate Park, KY & VA - September 8, 2018
IAU 100k World Championships, Zagreb, Croatia - September 8, 2018
Iron Horse 5K, New Haven, KY - September 8, 2018
The Hawk 50 and 100, Lawrence, KS - September 8, 2018
Lake Cumberland Half-Marathon, Bronston, KY - September 8, 2018
Great North Run (1/2 Marathon), Newcastle, UK - September 9, 2018


1964 Olympic 5000m Finish with Bob Schul Winning


Highlights The Rut 28K - 2018


A look at Snow Lake - Snoqualmie Pass, WA


Mtn. Outhouse News


The Ring of Steall race is this weekend


A look at last years Glen Coe race which is a day later

Injuries: The Good, The Bad & The Ugly

Injuries, that dreaded word – a word we don’t want to hear.  It is easy to see the bad and ugly with injuries but how do we see the good.  The bad is obvious in that when we get injured we do not get to do what we want to do; run, ride, swim or some other activity.  The ugly is that injuries are painful and disruptive in more than our running or other athletic activities but also often affect other areas of life, yes there areas other than athletics.  Since we can pretty much all find the bad and ugly with injuries I am going to look at the good side of them since as far as what is good that is often much more difficult to discern.  However, there is good to be found in injuries, we just have to find it.  If we do not find the good there is a “good” possibility that more injuries and disruptions are to come.  So as to work towards seeing the good in this latest injury here is some background on my current injury.

Those of you that know me know I have been dealing with what seems to be Plantar Fasciitis, I say "seems like" since it may be more than just PF, for the past year, but for others here is a little history.  Last June (2017) I was doing a harder tempo run and with 4 miles to go my calf cramped and I ran slowly home, in hindsight I should have walked – but my mind did not want to walk 4 miles – mistake in looking back.  This led to the back of my heel being sore and feeling it in the Achilles some.  With the Hood to Coast Relay coming up in August (2017) I took a couple weeks off to let the heel calm down.  During this time I did some stretching but was careful not wanting to aggravate the Achilles and it got reasonably better but not fully.  When I started running again I continued stretching and working my calves being careful to keep things easy so that I could run the relay in a little over a month.  While not entirely healed my foot did feel better so I ran the Hood to Coast Relay and looking back that may have not ben the best decision but at the time the lure of doing a race such as Hood to Coast and being able to handle the soreness I went for it.    If you have ever run a relay like Hood to Coast, or The Bourbon Chase, you know you run hard then jump in a van to get to the next exchange zone.  If you are the last person in a van, #6 or #12, you might get some time to cool but not anyone else because it is pretty much also race to get to the next exchange area.  What I expect happened is my tight calves just rebelled no matter how much I rolled and stretch in the van but being seated in the van they just tightened up.  So after the race things were pretty sore.

From that time on I have been dealing with heel issues that move around from the bottom to the side of my heel.  I work to stretch as much as I can and not sit too long for work, even getting a standing desk, and while I was able to get back to running, after a couple week rest, I never was fully healed but not limping or anything like that.   I did have to pass on the Land Between the Lakes 50 miler in March of 2018 due to not feeling right.  Thus I did not race and ran easy so my foot was feeling somewhat better but was in truth not better.  I then ran a 10k trail race in May to get ready for the Yamacraw 50K and was hopeful things would work out even though my foot was still sore, especially on downhills – not good thing to have on trail races.  I ran Yamacraw and my foot just felt like it got beat up and downhills, where I can usually pick up time, were even more painful so did not have a great race but looking back considering my training and injury I guess it was a good run.  I again took a couple weeks off to rest my foot and got back to training and running slow so as to keep things good on my foot.

I did run a 10hr run getting 56.5 miles and my foot was sore but not too bad during the race as the course was a flat horse track so no downhill to deal with.  However once again when done the foot was sore again and as I had planned on The Back Yard Classic in August and Tunnel Hill in November I got back to easy training.  Things were sore but seemed to slowly getting better.  Then I did, looking back, a really stupid thing.  I had been out driving around doing errands all day and got home and as it was supposed to be raining for the next few days with thunderstorms I got home and rushed out and went on a hard 8 mile tempo run.  Coming down a steep hill, there is that downhill thing again, right by my house at the end of the run and my heel suddenly got very sore and from then on things have not been good.  I took another couple weeks off and came back in July to run a 10K and 5K to test my foot and while I got through the race I was limping afterwards and thus I again took time off, this time 3 weeks.  Now during this time I got back to riding my bike as it does not seem to aggravate my foot issues.  I came back to run after the three weeks as my heel had been sore but feeling better.  When I started back to running it was sore again and the soreness was not just on the run or just after but extended to the next day and was making me limp even more.  I had been riding more so after these first few easy and short runs I decided it was time to take more time off and get rid of this issue.  While maybe not the smartest things I decided, as I was in So. Cal for work, I was going to do the Mt. Baldy Run-to-the-Top trail race (7 miles and 4000ft) and then start at least 2 months off.  I am also thankful to Steve Durbin as he allowed me to take my entry for Tunnel Hill, as there was no way I could run it even if I dropped down in distance, and defer it to another race next year.

So that is where I am as it has been about a week since the Mt. Baldy run and I have started my 2-month layoff from running.  In this time I will be riding to be ready to do a Century in October then will take a month off from both riding and running as it works out to be a good time to just take a rest as even when I took my intermittent 2 week rests I was always doing something..  During this rest period I will be stretching and working to get things right functionally.  I am pretty sure my issue is not simply a foot issue as I find issues usually start further up or down the chain from where the issue shows itself.  If I get to November and the foot is still questionable I will take another month but will be back to riding after a month off from it in October.

Injury in 2016, hmm - did it start here?

I should add as I looked back I have had had issues with my right foot, the one troubling me now, foot, injury back in 2016 that I never figured out what it was but had to rest it up and with hindsight being 20/20 I can see how this may all be connected – I slap my forehead.
longer than the last year.  Initially I thought about how when I ran my first 50 miler at Land Between the Lakes in 2017 and got done my right foot felt really beat up.  I chalked it up to not enough cushioning in my shoes and a really sloppy course but looking back it may have been a precursor to
what I am experiencing now.  This soreness then reared itself at the 2017 Yamacraw where I had a good race but again had a very sore right foot.  But then I remembered how I wrote about an ankle, same

So that was a long way of saying I am fed up with taking days and weeks off here and there and avoiding the obvious need to shut it down for an extended period of time.  I tend to struggle with this mentality, as my inclination is to push through things but in truth - why.  I am not a pro or someone that makes their living off of running, and even if I did I still would need to take longer rests but it would play into things more, so should take a view that is more long term.

Also, I should add that while I don't like to not start races I enter I work to not let the fact I have paid for an entry influence if I race or not.  In accounting terms it is a “sunk cost” meaning it is paid for and the funds are gone, whether I run or not the money is spent.  What should drive our decision to race or not is not what you have spent but the cost of racing – that is the cost to your body and future running and health.   I’m thankful, as mentioned before, to race directors like Steve Durbin who has let me defer my entry on two races now.  That said even if I could not defer the entry fee, as has happened more than once, I would still pass on races that would be a detriment to my health and future running.

My decision to shut it down for at least 2 months was driven by my foot soreness but also by plans for 2019/2020.  My goal for 2019 is to qualify for Boston for 2020 when I turn 60 and my goal race to do this is the 2019 Derby Marathon in late April.  Also, as part of this I will run some shorter races to prepare for Boston and limit my longer races to 50K, which in truth seems to be the distance I like the most.  Also next year I have plans to run a R-2-R-2-R at the Grand Canyon in late September with Doug Lynch and any others that may want to join in.  As this run not a race and
I want to do this for fun and adventure it fits my schedule and will work to help build for Boston 2020.

Those that know me know that I believe that nothing happens by chance and that all things work together for good (Romans 8:28) and while I readily admit this injury is not pleasant there is good that has come out of it.  For one I have rekindled my love for cycling.  While I have been running for a long time I have also ridden for maybe 37 years, but not so much the last 10 years.  I have been able to get out and do some long rides and even raced a Time Trial and am remembering how much I loved riding.  The other good side of this is I am going to keep riding once I am back to running and work to use both activities to help each other and hopefully avoid injuries.  Way back in the 80’s I took up riding due to a knee issue and the riding solved that problem, a problem that I no longer have, and maybe that is what I needed to learn, I need riding to be better balanced in my body as riding works things differently than running.  Also, another good, and this is sort of a universal truth with most injuries I will get some concentrated rest and not just a day or week here and there.  Our bodies need rest and they will get it one way or another, usually if you are like me it is via an injury as when I am doing well it is hard to take the needed rest.  Also, even having this injury get me to write my thoughts that helped me to look back farther than just my discomfort at Land Between the Lakes in 2017 but to when I did some sort of strain to it in 2016.  All to let me see I need to not only rest my foot, stretch it and the connected areas but also to work to strengthen what may be weakened.  Thus my 2months, or more, rest will not be a matter of doing nothing but working to build up a weak area.

Ok after all that explanation and trying to help see how I have seen good in this injury I really hope there are lessons you can take from this to help you in your running, in no particular order:

• Make sure to be honest with yourself with regards to injuries
• Remember you are not a pro, unless you are reading this and are one, and taking time off has to be on the table
• You can miss a race you have paid for if the result of running it may be to be detrimental to your health and future running
• Realize that more often than not short rests when injured can be good but often they just postpone the longer break you need
• Make sure to have down time in your training routine, when you are healthy, so as to help minimize the risk of injury
• Realize that your body does not necessarily recognize miles but stress so if you cross train, and I recommend it, make sure not to add more simply because it is not running
• If you have particular injuries consider taking up biking, or other activity,  to get aerobic work in with less stress on the body – if you ride just make sure your bike is set up correctly
• While I tend to only do this after it is too late, take time to stop and look back over the last year or more and see if you can see any trends.
• Have long term goals, they may change but having them can be important in making decisions with regards to injuries as when we think short term we, or at least I do, tend to try and just push through but this can only be done for s short time and will in the end be a detriment to long term goals.
• I am sure there are more things and will add them as they come to mind and if you take time you may come up with others

While I am not excited about being injured and was hoping for a good year if you can learn from my troubles then I truly am thankful my injury can have a positive side to it .  Also, I will be posting later the exercises and stretches I have found that work best to deal with my PF issues but want to work through a few things first to nail down what are the best things to do.

Runner Interviews

So as to make for easy access to the interviews I have done on Bluegrass Runner I have put together the list below.  I will be adding to this list as interviews are added to the blog.

• Tyler Agdalanis
• Damon Barnes
• Zack Beavin , Catch-Up Interview
• Tabitha Bell
• Mason Blevins
• Tom Bowden
• Paul Brantley
• Michael Brosilow
• Shannon Bryan
• Erik Bynam
• Doi Calbes
• Logan Campbell
• Crystal Clark
• George Clark
• Sarah and Chad Cloutier
• George Corder
• David Corrie
• Mark Cucuzzella
• Mike Ekbundit
• Josh Elliott
• Greg Florey
• Lisa Florey
• Dylan Ford
• Chance Fox
• Joseph Fuller
• Tracy Gaines
• Teresa Garrison
• Randy Gilbert
• Lucy Gleason
• Jeff Golden
• Rachel Groves
• Mark Hamm
• Seth Hardwick
• Joey Hartlage
• Shirley Haslar
• Cynthia Heady
• Rodney Hines
• Matt Hoyes
• Dr. Patrick Jenkins
• Michael Kersey
• Matt Kitts
• Tony Konvalin
• Eric Lancaster
• Eddie Legaspi
• Clinton Lewis
• Christopher Lowe
• Doug Lynch
• Joe Lyons
• Ben Markwart
• Ty Martin
• Michelle McLellan
• Dustin Mitchell
• Chris Moulding
• Tina Muir
• Kristina Myint
• Leighton Phillips
• Elizabeth Ray
• Allen Reynolds
• Jiovanni (Jio) Rivera
• Will Rivera
• Daniel Roberts
• Jeff Rochford
• Mary Rose
• Kim Silva
• Dallas Smith
• Tim Smith
• Steve Speirs
• Duffy Sutton
• Chris Tanner
• Mike Taulbee
• Bryan (BJ) Thomas
• Kelly Tipple
• Rick Torres
• Eric Towle
• Kiersta Tucker
• Trevor Tucker
• Gordon Turner
• Dudley Walden
• Nelson Weaver
• Zachary Wilson
• Huw Williams