Interview Tuesday: Meet Kentucky Runner Kim Silva

I have not known Kim, or her husband Mike, very long but it is always great seeing them when I go on a Running Soles run or meet them at a race.  Enjoy hearing more about Kim and be encouraged by her story.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born and raised in San Jose, CA. Mike and I got married in 1998 and then we moved to Colorado. Since then we have moved back to Cali twice, lived in Louisiana and lived in Kentucky twice. We love Kentucky and plan on staying here for a bit. However! Being an Army family we get the itch to move every few years, so the itch may come again. Lol.

What is your profession?
Currently I am a CSR at Brandenburg Telecom. I have just recently started working after being a stay-at-home mom for almost 18 yrs. I love being a stay-at-home mom and wife. It gave me the opportunity to volunteer for my kid’s schools and Mike’s Battalion at Fort Polk during OEF/OIF.

How did you start running and what prompted you to do so?
I started running to maintain some weight that I had lost in 2012. I also started running to join Mike since he was a runner. It was something else to have in common with him and the races gave us something to train and plan for together. My first race was the Color Run 5k here in E'town. We did it as a family which was a great experience for all of us.

How long have you been running?
I have been a runner for 5 yrs.

Did you participate in any other sports over the years?
In High School I played field hockey. Other than that we enjoy rollerblading and hiking.

Did you run in grade school, High School or College?
I did not run in school. I never enjoyed it when I was younger and over the years I had attempted to run at different times. I found it difficult and would become discouraged and eventually stop.

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 is 26:20
• Half marathon is 2:08:47. 
• Those are the two distances that I keep track of. Other distances that I have raced are 10k, and 10 milers.

What is your most memorable race or races and share a little about at least one of them?
Last year at the Railsplitter in Hodgenville it poured down sheets of rain the entire time. I have never gotten so soaking wet as I did that day. My friend Carman and I hid under the timing tent until the very last minute in attempts to stay dry.  At the Derby Mini in 2017 they delayed the race by 2 hours due to lighting and tornado warnings. We all huddled under the overhang at Slugger Field. It was great. The kids, Mike and I ran the Triple Crown together in 2017. I loved that all four of us did this series together. Last year I ran RUTS in Corydon with my lady gang. It was the first time that I have ever ran a 10 hour endurance run. It was the first time I’d ever run throughout the night! I completed 31 miles that night. It was awesome to be on that track all night with all those different runners. Plus Steve Durbin and his team put on a great aide station!

Do you have a favorite workout you do?

I run on Wed and Thur morning with my lady gang. It’s called the 5 @ 5. We pretty much run the same route and it is a highlight of my day. It is definitely hard to get out of bed and will myself out the door at 4:50am. But on the days I run that early I feel great afterwards. These ladies are great company and motivation.

How about a favorite route you like to run?
I love Freeman Lake. It is such a great benefit to have those trails in my backyard. I love running there throughout the different seasons. It is neat to see the changes throughout the year. 

What is your favorite distance to run and race?
I’m a half-marathon gal. I love racing that distance. It takes training and determination to complete this distance, but at the same time it doesn’t take over your life. My training runs average about 10 miles when I am getting ready for a half. 

What shoes do you run in and what do you like about them?
Topos Ultra Fly! I’m on my third pair of them. I love them because they fit my flat feet great. They have a wider toe box, but they are not as wide as Altras. They are a good all terrain shoe, I run on the road and trails with them. I put 600+ miles on my first pair, and they held up great. I have even convinced a few of my friends to convert to them as well!

Do you have any long-range plans?

My long range plan is to get back into my running groove. I have recently fell into a running slump, but I am working my way out of it. It is difficult for me to sometimes balance running and my life with kids. We recently dropped our oldest child off at UK (Go CATS!) so we are learning to adjust to life without her in our home. Our son Austin plays football and wrestles so his schedule comes first before ours. So I would have to say my long rang plan is just to run more frequently. Mike and I are signed up to run next year’s Triple Crown and I have a half planned next Sept with the ladies in Indy. 

What do you like best about living and running in KY?
The thing I love the most about running in KY is the people. We have met so many great people. I love getting to know everyone and hear their stories. I have made some great friends through running. We have shared many laughs, some tears and so many great stories with each other. Within our town we have a great community of runners that support each other. We are truly fortunate. 

Anywhere else you would like to visit to run?
I would not count this as run, but Mike and I have a desire to go the Camino de Santiago and travel the whole path. We would take our time on it and enjoy the whole experience. I would also like to visit the Canadian Rockies one day.

Do you have any bucket list races?
My bucket list races are all in California. The Big Sur ½, Bay to Breakers in San Francisco and the Wharf to Wharf in Santa Cruz.

What do you struggle with most with regards to running?
My biggest struggle with running is consistency.  I can maintain my training for a good amount of time, but then once something interrupts my schedule, it is sometimes hard for me to get back to running. Some weeks I run 5 days, others I may run 2 days that week. I’m a great procrastinator and excuse maker. That is one reason why I like running with friends. They keep you accountable and expect you to be there with them!

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

1. Don’t get caught up in comparing yourself to others. Everyone runs a different way, pace, distance. Do what makes you feel good!
2. Don’t get discouraged. It can be a trial and error process to figure out what works for you and running.
3. Enjoy yourself, your surroundings, and your fellow runners. I have had the best time with the people I have met while out running.

Any closing comments?
Thank you for interviewing us! We like reading everyone’s interviews. It is neat to hear about their journeys. Other than that, I want to wish my husband Mike well on his next race. I think it is called The Boston Marathon? He earned his spot for next year and I am excited to see him at the finish line! We will be celebrating our 20 yr anniversary and his retirement from 21 years of service in Boston!

Stay Tuned as next week I interview Kim's husband Mike.

Weekly RunDown #111

"Never underestimate the power of joy. I found that 

I always ran my best when I was having fun."

Ryan Hall

Interview from early 2016 with Ryan Hall and a late 2017 interview Marathon Training Academy did with Ryan

This weeks Interview Tuesday was with Michael Kersey

Yuki Kawauchi is hard on himself after a "bad" race as he had at Chicago.  Will be interesting to see how turning pro works for him - does not work for everyone.  This interview looks at his turning pro

So what do you do after a disappointing marathon, well if you are Kawauchi you run the Namerikawa Hotaruika Half Marathon a week later and win in 1:05:18 then run the Venice Marathon this weekend, 3 weeks after Chicago.  But looks like he has been entered for some time so not a decision made after a bad Chicago

The mind is an important, and often overlooked, part of how we do in training and racing so remember: Train the Mind and the Body will Follow

A look at who is running the New York Marathon, will be interesting to see how Bernard Lagat does

I mentioned these 2 Primal Endurance Podcasts last week but wanted to share a great insight from them.  Often in our training we look to what the "elite" people do and try and emulate them and one of those areas is in miles run.  The problem is that if an elite athlete runs, say, 100 miles a week and runs much of it at around 6:00-6:30/mile pace, their easy aerobic pace, they only put in about 10-11 hours of running.  However if the average runner tries for a 100 miles a week at a much slower aerobic pace, say 8:00 - 10:00/mile -or slower, they will put in 13 - 17 hours, or more, and and be asking for trouble - food for thought.   Part 1 & Part 2 or go to iTunes and look for Dude Spellings, Part 1 and Part 2

Dr. Mark Cucuzzella looks at the Two-Week Taper for a marathon along with other words of wisdom on running.  Also, Mark will be running the MCM this weekend and looking to keep his sub 3hr streak going and make it 31 consecutive years.  If you want to track Mark or any other runners at the MCM you can do so here.

Also, do not forget to get a copy of Mark's new book:  Run For Your Life.  I am almost done and will do a review in a few weeks, I am a slow reader:), but so far it is, as expected a great book with lots of information and "drills" for each chapter to help you apply what was taught in the chapter.

Here is a podcast where Marathon Training Academy talks to Mark Cucuzzella about his new book and things related to it

While using cyclists the conclusion work for running in that the simplest training data (Rating Perceived Exertion or RPR) what give you the data you need.

A running boom in China on road and trail

iRunFar.com's This Week in Running: October 22, 2018

LetsRun.com's The Week That Was in Running: October 15-21, 2018

After 43 years the Canadian Marathon record of 2:10:09, held by Jerome Drayton, was broken by Cameron Levins at the ScotiaBank Toronto Waterfront Marathon this weekend where he ran 2:09:25.  One of the hardest parts about running a good marathon is often patience and Cam was patient in Toronto, and it paid off.

Jos Hermans, agent for Kenenisa Bekele talks about Bekele's performance, or lack thereof , at the TCS Amsterdam Marathon where he dropped out with 1K to go but even then was not in contention since he was dropped at about 30K

With regards to Bekele and the ever present question of when is it time to step away here are some thoughts on the subject: When Your Heroes Overstay Their Welcome

Davy Crockett of Ultrarunning History looks at The 50 Miler

Gary Robbins did just what you would expect from him

Quite the race at the Big Backyard Ultra, results, with Johan Steene winning with 68 Laps/Hrs and 288.335 miles.  Courtney Dauwalter was the last to quit at 67 laps with Gavin Woody getting in 65 laps.

2017 Barkley Marathons winner talks about his 2018 Ironman race at Kona

A lot of new trail shoes out there for Spring/Summer 2019 and here is a look at a lot of them

Some things that might make your trail runs more enjoyable


Masters News
Home page for USATF Masters Track & Field


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 third annual Elizabethtown Fall Classic 1/2 Marathon & 5k is coming up  next weekend on October 28th, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 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

How about a Thanksgiving Day race - there is the Pilgrimage in the Park 5K Run/Walk at Pulaski Cty PArk in Nancy, Ky on November 22, 2018

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


Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Annapurna 100, Nepal - October 27, 2018
Javelina Jundred, Fountain Hills, AZ - October 27, 2018
Napa Wine Country Marathon, Calistoga, CA - October 27, 2018
Mt. Hamiguitan Trail Race, Davao Oriental, Philippines - October 27, 2018
Frankfurt Marathon,  Frankfurt, Germany - October 28, 2018
Marine Corps Marathon,  Arlington, VA - October 28, 2018
Venice Marathon, Venice, IT - October 28, 2018
Stone Steps Trail Races, Cincinnati, OH - October 28, 2018
Elizabethtown Fall Classic Half-Marathon and 5K, Elizabethtown, KY - October 28, 2018


Past Weekend Race Results
Pony Express Trail 100/50, Faust, UT - October 19, 2018
Mines of Spain 100M/100K, Dubuque, IA - October 19-20, 2018
Urban Bourbon Half-Marathon, Louisville, KY - October 20,2018
Big Backyard Ultra, Bell Buckle, TN - October 20, 2018
Otter Trail Run, Nature's Valley, SA - October 20, 2018
Firewater 100k/50K, Greenback, TN - October 20, 2018
Pumpkin Holler Hunnerd, Tahlequah, OK - October 20, 2018
Coastal Trail Series-Suffolk, Dunwich, UK - October 20, 2018
Salomon Cappadocia Ultra-Trail,  Urgup, Turkey - October 20-21, 2018
Les Templiers, Millau, France - October 21, 2018
The Burnside Mile, Burnside, KY - October 21, 2018
Scotiabank Toronto Waterfront Marathon, Toronto, Canada - October 21, 2018
TCS Amsterdam Marathon, Amsterdam, Netherlands - October 21, 2018


2011 Boston Marathon where Ryan Hall ran 2:04:58


Grand Raid des Pyrenees 2018


A look at the 2018 Moab 240


The latest Mtn Outhouse News


Salomon Cappadocia Ultra Trail 2018 Montage


Festival des Templiers 2018, dimanche

Interview Tuesday: Meet Kentucky and Masters Runner Michael Kersey

Ft. Knox Run for the Red - 10K - First in AG

I think I may have first met Michael, in person, at a Running Soles Tuesday or Thursday run or maybe at a race, not exactly sure but is good to se him at races and runs when I am out E'town way.   Michael is another of the many runners in my area that have a great story and I wanted to share his with you this week.


Tell us a little about yourself not necessarily related to running: age, where born, education,
area you live in, etc…..
I was born in Covington, Ky., in 1959 (I turn 59 next month). I earned a degree in Journalism in 1983 from Murray State where I also studied fine arts and military science. I joined ROTC while in college and entered the Army as second lieutenant upon graduation, serving three years on active duty, mostly in Germany. After moving several times when I was a child, my family eventually settled in
Hardin County, Ky., in 1972 and I have made it my home after leaving the military in 1986. My wife of 34 years and I have raised 5 children on our little 15-acre slice of heaven and currently share it with four dogs, three cats and six chickens.

What is your profession?
I worked as a reporter and photographer for a few years after getting out of the army. I then followed in my father's footsteps and began working in the heavy construction field, becoming a skilled heavy equipment operator and laborer. I was promoted to project superintendent in 2000 and have been managing people, resources and equipment ever since. In short, I plan, problem solve and tell people what to do....and no, it doesn’t work at home.  I am a general superintendent for a local site contractor, specializing in large commercial and government projects. I’ve worked on many state highway projects, schools, churches, sports complexes as well as a variety of projects on Fort Knox. While I no longer operate heavy equipment all day or labor down in the trenches, I spend a large part of my day outside on a job site somewhere.

How did you start running and what prompted you to begin?

9-11 Flag Run

In 2001, I suffered a collapsed lung. The physicians said it was just a spontaneous event but I’ve always suspected it was brought on by the large amount of dust I inhaled on a daily basis while operating a large drill rig used for blasting. It didn’t help that I had been a smoker for 17 years. Three weeks after the first collapse, it happened again and this time I underwent surgery to remove the upper lobe of my left lung. The remaining part of the lung was patched up so that hopefully it would not leak again. 17 years later, the patch is holding! While recovering from surgery, I began to put on weight. Ironically, I had quit smoking the year before and had already put on a few pounds but I soon tipped the scales at 230 pounds, up from my usual 180. Determined to get healthy after that brush with death, I asked the surgeon if it was ok if I began jogging. I hadn’t run since leaving the military but knew it was best way for me to lose weight and get back in shape. I fell in love with it and ran my first marathon 18 months after surgery. I made every mistake along the way, over training and developing a bad case of plantar fasciitis, making my first marathon a painful slog...but I finished.

How long have you been running?
17 years off and on. Chronic plantar fasciitis forced me to quit running for a year after my first marathon and sinus problems a couple of years ago sidelined me again. After two sinus surgeries and the subsequent weight gain, I got serious about running again and got involved with the local running group, organized by world-class ultra marathoner Will Rivera and centered around his shop Running Soles. I am now 60 pounds lighter and can average a sub-8 minute mile on club runs.

Did you participate in any other sports over the years?
I’ve played them all. Played some football, wrestled and ran cross county in high school. Enjoyed playing two-man beach volleyball for a few years and played in various leagues and pickup basketball games well into my 40’s. I was never the star athlete on any team but have always been able to hold my own and be competitive, except for golf...I was not good at all.

Did you run in grade school, High School or College? If so where?

Lovin' the Hills 15 Mile Trail Race

I ran cross country at North Hardin for a couple of years, mainly for conditioning for wrestling. I did a lot of running in the army, for training but not for time. 

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.
I have no idea how fast I was in the past but most recently, I ran a 23:50 5k and a
4:14 marathon as well as finishing 19th overall in the Back Yard Classic, logging 35.3
miles in 8 hours. I hope to run a sub 4 hour marathon next month at Tunnel Hill.

What is your most memorable race or races and share a little about at least one of
them?
My first marathon in 2003, the Derby Festival Marathon in Louisville, Ky. I trained alone and knew very little about distance running, other than what info I could find on line or in magazines. My goal was to finish, hopefully running and with a smile on my face. My brother ran the mini, and shortly after we split up around mile 12, my plantar fasciitis flared up. Every time my left foot hit the ground, it felt as though every bone in it was breaking. But I finished and will never forget the feeling of relief and exhilaration at the end. This past Spring, and 15 years after my first, I ran the Derby full again and finished 26 minutes faster than I did in 2003.

Secondly, the Backyard Classic 8-Hour endurance trail run this past August was my first ultra attempt. Despite stomach problems, cramping and an hour long thunderstorm delay, I managed to amass 35.3 miles. The farthest I had ever run in one day.


Do you have a favorite workout you do?
Group runs with Running Soles. Camaraderie, advice, inspiration, laughs and competition,
(not to mention the occasional post run cold brew with friends).

How about a favorite route you like to run?
The trails around Freeman Lake and the Nature Park in Elizabethtown. I’ve logged so many miles there that it’s just like visiting with an old friend each time I run there.

What is your favorite distance to run and race?

Backyard Classic

No real favorite as they each have their unique challenges. Longer distances seem to suit me better as of late. Not sure if I will ever attempt a 100-miler but I can see myself doing a 50. After running 35 plus in the BYC, 50 doesn’t seem that unreasonable.

What shoes do you run in and what do you like about them?
Altra Torins, Escalantes, and Lone Peaks. The wide toe box and zero drop was the answer to my neuroma-induced foot pain last spring.

Do you have any long-range plans?
Stay healthy, train smart and keep pushing the limits of what I can accomplish at my age.

What do you like best about living and running in KY?
Kentucky has some of the most beautiful and varied running terrain. Rolling hills of the bluegrass, flat farmland in the west and mountains in the east.

Anywhere else you would like to visit to run?
I love running in New England but would like to explore some trails out west.

Do you have any bucket list races?
Boston is the obvious answer, although my chances are qualifying are slim.

What do you struggle with most with regards to running?

Bluegrass Cellular 5k - 3rd in AG

Finding time. It’s not unusual for me to work 12 hours a day during the week and a lot of Saturdays as well. I also struggle with the urge to compare myself to other runners. I’m competitive by nature and have to remind myself to just keep striving to be the best version of myself that I can be. I was heavily involved with the John Hardin High School cross country team for 12 years, when my kids ran there, and would always tell them the same thing. Try to win the race, but realistically, you really need to focus on bettering your performance each meet. Do that and your placing will improve as well as your times.

What do you see as a trend in running?
No question, trail running and ultra distances.

If you had one, well maybe two or three, things to say those that are running to encourage
them what would it be?
Be patient, listen to your body and try to remember how much fun it was to run as a child. My brother and would chase each other through the woods, seeing how fast we could scale hills, hurdle logs and navigate stream crossings. Trail running today can rekindle that feeling of childlike exhilaration.

Pay attention to your running style and get the proper shoes. I struggled with injuries for 15 years before shortening my stride, quickening my cadence and finding the proper shoes. A former heel-striker, I now employ a mid-foot strike style.

Examine your training regimen and assess what your goals are, long and short term. If your aim is to lose weight or maintain a level of fitness, that's perfectly acceptable. If you seek to improve times, be competitive in your age group or point to a specific event, you will have to put more time and attention into your running.

The most difficult part of any run, is that first step out of the door or onto the trail.

At Work

Do you have a website or other social media site you would like to share?
I use Strava and get a kick out of checking out the training and racing posts of fellow
runners. It's a great tool to analyze your runs as well as serving to motivate you
when you see what others are doing. I'm on Facebook as well.

Any closing comments?
I have always been hesitant to draw attention to my running. After all, like the vast majority of other runners, I seldom reach the podium in a race and there are plenty of others who are more talented and accomplished than I. Running for me has always been a mostly solitary pursuit. But after I began posting more of my runs on Facebook and talking more about running with others, I've found that I may have influenced friends, co-workers and relatives to begin or return to running. 

It is so important for people to stay active, especially as we age. After 20 plus years of not running, my wife recently started again, which brings me great joy.  Running with friends and family is a large part of my life. It’s impossible for me to be in a bad mood and run. I can only hope that others find the same joy that I do. 

Lastly, I’m eternally grateful that I’m able to continue to run. Never take your health for granted. I’m also thankful for the local running community here in Elizabethtown. I never tire of hearing their latest running exploits and appreciate all of their advice and encouragement. You all inspire me greatly. Thanks for letting an old man tag along.

Weekly RunDown #110

“Running well is a matter of having the patience to persevere when we are tired and not expecting instant results.”

Robert de Castella

Always great to see runners as Rob de Castella give back and he is doing so via the Indigenous Marathon Foundation




The winner of the SFuels drink was Jenny Ham

For this week's Interview Tuesday I talked to Ultra runner and Race Director Doi Calbes of the Philippines.  Enjoy the interview and check out one of his races - there is a mention of his Mt. Apo race further down in this post

iRunFar.com's This Week in Running: October 15, 2018

Good article that deals with the saying"good is the enemy of great" and positing that "It's Okay to Be Good and Not Great."

Might be a good race between Jim Walmsley and Rob Krar in Hong Kong but as it looks like the course is not the usual hilly and steep Hong Kong courses and with Jim looking to get ready for the Olympic Marathon Trials I would give the nod to him - but never count Rob out

Dr. Maffetone looks at training and the concept of looking at effort in a workout as constant instead of looking at effort as the constant

Good article in that so often from pictures and articles running is often portrayed as all smiles and goodness - but we all have not so good days

I posted this last week but as the race starts this weekend, when it ends????, so how long/far will they go next week at Big's Backyard Ultra.  Will be interesting to see how far Courtney Dauwalter can go and how Guillaume will do this year.  Should be fun - to follow that is:)

Laird Hamilton's 5 rules for healthy living 

A favorite of most runners is the pre/post run cup of Joe so here is a look at caffeine and performance

A look at the belief by some that one needs to refrain from caffeine before an event when it is to be used to get the most effect, but is this a myth?

I have a hard time with an hour on the TM but 264.5 KM (164.35 miles) in 24 hours is hard to fathom.

A new podcast to checkout - The 1609 Podcast  (iTunes link) -  by the way1609 is the number of meters in a mile if you were wondering where the name came from.

A couple good shows, 2 parts, to listen to, well most all of them are good, on the Primal Endurance Podcast.  Brad Kearns talks to Dude Spellings about how he went from where he was, where most of us were/are, with regards to training and health to where he is now and how his training has changed. Part 1 & Part 2 or go to iTunes and look for Dude Spellings, Part 1 and Part 2

I love X-Country and will be good to get the course back to being tough and not simply track races on grass with a few bumps and hay bales.  That said not so sure about catering the race to a particular demographic at the Olympics but might be OK for some other races.

What is holding you back, maybe it is you?

Where do Ultra Running and Triathlons meet - 2017 Barkley finisher John Kelly who has done the Ironman Kona before and did it again this year.  Here is his post leading up the Kona where he got 25th in the 30-34 age group and 106th OA in a time of 8:58:49.  Will post his review of the race when he puts it up at his blog Random Forest Runner

Race report from on the 2018 Spartathlon from Will Rivera who was 15th overall and the first American

Check out Ultrarunning World, a free online magazine, as the new issues is out

Zack Ornelas and Keely Henninger with the USATF 50 Mile Road National Championships

Watch the latest Ginger Runner live with Dan Whitehead and while I had seen Dan's videos on his YouTube Channel but did not know he had Crohn's

Looking for a race in 2019 and want to travel - how about running Vertical to Sky's Mt. Apo Sky & Vertical Race (FB Event Page), on April 13, 2019 in Sta Cruz, Davao Del Sur, Philippines.  Here is their website with info you can see on the 2018 race & you can see their other races here.  As mentioned in Tuesdays interview with Doi Calbes this is the race management company he heads up.


Masters News
Jeannie Rice, age 70, of Mentor, Ohio broke the 70+ women's record in the marathon at Chicago running 3:27:50


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 to run a road mile, well this weekend on October 21st in Burnside, KY there will be The Burnside Mile at 3PM EST

The third annual Elizabethtown Fall Classic 1/2 Marathon & 5k is coming up  next weekend on October 28th, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 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

How about a Thanksgiving Day race - there is the Pilgrimage in the Park 5K Run/Walk at Pulaski Cty PArk in Nancy, Ky on November 22, 2018

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


Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
Pony Express Trail 100/50, Faust, UT - October 19, 2018
Mines of Spain 100M/100K, Dubuque, IA - October 19-20, 2018
Urban Bourbon Half-Marathon, Louisville, KY - October 20,2018
Big Backyard Ultra, Bell Buckle, TN - October 20, 2018
Otter Trail Run, Nature's Valley, SA - October 20, 2018
Firewater 100k/50K, Greenback, TN - October 20, 2018
Pumpkin Holler Hunnerd, Tahlequah, OK - October 20, 2018
Coastal Trail Series-Suffolk, Dunwich, UK - October 20, 2018
Salomon Cappadocia Ultra-Trail,  Urgup, Turkey - October 20-21, 2018
Les Templiers, Millau, France - October 21, 2018
The Burnside Mile, Burnside, KY - October 21, 2018
Scotiabank Toronto Waterfront Marathon, Toronto, Canada - October 21, 2018
TCS Amsterdam Marathon, Amsterdam, Netherlands - October 21, 2018


Past Weekend Race Results
Moab 240 Endurance Run, Moab, UT - October 12-16, 2018
Lake Tahoe Marathon+, South Lake Tahoe, CA - October 12-15, 2018
Limone Extreme Skyrace, Limone sul Garda, IT  - October 13, 2018
No Business 100, Stearns, KY - October 13, 2018
The Reaper 30K, Salt Lick, KY - October 13, 2018
Canyon de Chelly 55k, Canyon de Chelly, AZ - October 13, 2018
Cloudsplitter 100, High Knob (Near Norton), VA - October 13, 2018
Lemkowyna Ultra-Trail Races, Krynica-Zdrój, Poland - October 13, 2018
Ultra-Trail Ninghai, Ninghai, China - October 13, 2018
Humboldt Marathon, Weott, CA - October 14, 2018
Leicester Marathon, Leicester, UK - October 14, 2018


2018 Limone Extreme Skyrace Highlights


More of Greatest Finishes - Part 2.  If you missed Part 1 you can see it here


The Lijiang Ultra Dragon 65K (May 2018)


And 5 months later Jamil is at Ultra Trail Ninghai


Nice video: Billy's Story


Ad/Video: Run Wild - Got dizzy watching them run the ridge in the beginning

Interview Tuesday: Meet Ultra Trail Runner and Race Director Doi Calbes of the Philippines

From Ultra Trail Panoramic 100 Miler

This week I talk to Doi Calbes who is an Ultra runner and Race Director from the Philippines.  I met Doi in a round about way via Facebook and thought it would be good to have him share about his running and race mangement work to help us get to know runners from around the world.  I encourage you to check out the races Doi directs in the Philippines as they look pretty cool.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m already 36 years old, born in Catbalogan Samar, Philippines.  My father came from Waray tribe in Samar and my mother is Bisaya in Bayugan Agusan region in Mindanao, southern part of Philippines, now we reside in Davao City since 2005.

I graduated college at the University Of Cebu (UC), in Cebu City, with a Bachelor Of Science and Customs Administration (BSCA) in 2004. It took me almost 7 years to finish my studies because I’m a working student and also very friendly, haha! Very active in outdoor sports (mountain and water sports) and also University Vice President of Student Council fraternal affairs for 2 years and Grand Chancellor of Alpha Phi Omega for 3 years.  Then I preceded LLB or College of Law, but I did not make it because of very busy work schedule.

What is your profession?
After I graduated Customs Administration, I worked in a Customs Brokerage as an Account Executive and I changed profession after a year ‘cuz I’m not good in import beyond my perception, I’m not used to it, haha! Then a friend offered me a job at a Telecom Company (which I’m highly qualified), to conduct surveys and put-up riley towers on high mountains all over country. That Cellular Phone Company was new in Philippines, our project was Sun Cellular or DMPI then after more than 8 years of experience, I moved to next level. I operated my owned Telecom Company as a contractor, The Four Faith Construction and Installation Services, then a few years later I retired the company due to complication with the budget at the higher office, haha! And now I’m focused on organizing races specializing on trail and mountain races as Race Director of Vertical To Sky Mountain Races in Philippines, coming 5 years on December this year.

Example of Towers Installed

How did you start running and what prompted you to do so?
We are family of athletes and outdoorsmen. When I was elementary age, I was a member of Track and Field and Baseball Team. In high school, I was a soccer player as goal keeper and on the volleyball team I was a spiker.  I also started climbing mountains at early age. When fun runs started in the Philippines, I joined 3km, 5km, and 10km, and then ultras -road and trail races.

How long have you been running?
I think more that 10 years! V2S (Vertical to Sky) is running 5 years this December 2018. So before I started organizing races I joined lots of races all over the country.

Did you participate in any other sports over the years?
Yup! I surf, I skim, I kayak, I climb walls, and hike mountains. Aside from organizing mountain races, I’m also a mountain guide, mostly the scenic mountains here in Mindanao, in the southern part of Philippines.

Did you run in grade school, High School or College?
Yup! I have been running since my young age at school -in Samar, Cebu and Davao.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon, 50K and any other distance you may have run in the past.
For 5k I can make it less that 30mins and sub 1 hour for 10k ,both on roads.  For 50k trail I can make it sub 8 hours, I’m not that fast, haha! My nicest time for the 100km trail race is sub 16 hours (15:28:55) at The Magnificent Merapoh Trail (TMMT) in Malaysia, year 2017.

At Mt. Hamiguitan

Congratulations on being ranked 15th in the “Asia Trail Master Series”  - What races did you have to do to be in that ranking?

• 2016 Ultra Trail Mapawa – 50km, Philippines
• 2017 Ultra Trail unseen Koh Chang – 100km, Thailand
• 2017 The Magnificent Merapoh Trail – 100km, Malaysia
• 2017 Ultra Trail Mapawa – 50km, Philippines
• 2017 Ultra Trail Panoramic – 100miles, Thailand
• 2018 Pilipinas Akyathlon – 46km, Philippines
• 2018 Beach Bunch Trail Challenge – 100km, Brunei
• 2018 Vietnam Mountain Marathon – 100km, Vietnam
• 2018 Ijen Trail Running – 100km, Indonesia

All are trail/mountain races of Asia Trail Master series.

How is running in Asia as we hear a lot about races in the US and Europe but not so much about Asia?
We have lots of races here in Asia; you should visit sometime, especially here in Philippines and join Vertical To Sky Mountain Races, haha! You will find it very satisfying and you will crave for more, I assure you that! ;)

What is your most memorable race or races and share a little about at least one of them?

At Mt. Apo

When I joined The North Face Ultramarathon (Philippine edition) long time ago, it was my first 100km race. I left all my gear (running shoes, shorts, and hydro pack) because we have a little problem that time, family matters. Then all I got was a road shoes, trekking shorts and body bag that I can possibly put all my essentials, jacket, etc. and two 500ml water bottles, haha! It’s like suicide but then I made it.

Do you have a favorite workout you do?
Yup! Early morning running and jogging with my dogs.

How about a favorite route you like to run?
I have one favorite route, going for a run to the market. We called it Bankerohan, haha! I don’t trained a lot, I just run if a have time.

What is your favorite distance to run and race?
100km and 100miles, always do the major category in a race! ;)

What shoes do you run in and what do you like about them?
I don’t have sponsor shoes but recently I used La Sportiva, the Helios 2.0. The lugs is sufficient, I don’t have any hesitation running on very technical terrain.  Two thumbs up! ;)

At Mt. Dulang-dulang

Do you have any long-range plans?
Nothing special, maybe to create a 100 miler mountain race here in Philippines and join races in American and European soil, in God’s will.

What do you like best about running in where you live?  Where is the best place you have run?
Always love running in Mindanao Mountains here in Philippines and other than that, the mountains of East Java in Indonesia. Love the cold weather and the mountainous terrain! ;)

Can you share something about your race management company Vertical To Sky ?
Yup! Vertical To Sky (V2S) Mountain Race Event Management is one of the establishments in the Philippines who have a license to conduct mountain races, mountain guides and exploration all over the country. Under Business Permit B-139542-2, DTI Certificate No. 04040354 and Tourism Certificate No. 2016-TRE-363 and of course we have our outstanding citizenship for always updating our license renewal and tax payment, haha!

If you like to have vacation here in Philippines, climbing or running.  Join Vertical To Sky Mountain Races, very scenic and challenging races!  We’re heading into 5 years this December, check out our year ender special race "The Punisher 50"  on December 15th 2018 @ Samal Island, Davao Philippines.

How has participation in your events been?  Do you have one race in your series that is considered the premier race?

At Mt. Kitanglad)

It’s all good! All of my races I considered quality but I think the most premier one is the Mt. APO Sky & Vertical Race, it’s the highest peak in the Philippines and it’s the first 100km race in Mindanao.  Mt. APO at the Boulderface trail in Sta Cruz, Davao Del Sur is the most unique and mystic view of all the mountains in Asia, everyone should try it, either running or climbing.

What do you struggle with most with regards to running and also race directing?
Yup, time management is the key with lots of dedication, passion and love of sports.  And struggle is nothing! ;)

What do you see as a trend in running?
Nowadays trail running is very mainstream. I think we need to promote more of this sport, especially here in Asia. Tell the world that we have lots of beautiful races and running destination here in Asia! ;)

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
I’m not good in running quotes or words, haha! But for me running is like a cure for everything -healthy lifestyle, good friends, nature, adventure, and life. We need to maintain it, very basic, just run and explore the world. And for the beginners, it’s never too late to buy running shoes, remember I started at 3km fun run, haha!

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

• My Website: Vertical to Sky 
• My Facebook page: Vertical to Sky
• Personal Facebook & Instagram: Doi Calbes

Any closing comments?

At Lake Holon

Thank you so much for this interview! And I would like to thank all the people who supported me. Department of Tourism Region XI, Sta Cruz Davao Del Sur, San Isidro Davao Oriental, Samal Island. And to all my Sponsors –Ultron International Clothing, Truestart Coffee, Compressport, Trailjunkie Cap, Tagakan Purselas, Warp and Woof Sandals, Pepsi Cola, Nature Spring, Dole Company, H & Y Company. And to my international partner –Asia Trail Master (ATM) in Hong Kong, International Trail Running Association (ITRA) in Europe, Ultra Trail du Mont Blanc (UTMB) in France, American Trail Running Association (ATRA) in Colorado USA, and International Association of Ultrarunners (IAU) in Europe.  And to all my family and friends thank you so much! ;)

Weekly RunDown #109

"Cross-country was always my first love in running. It’ s a wonderful, cathartic experience—a pure feeling being out in the country, especially in the fall when the weather is cool and the leaves change."

Craig Virgin

Gary Cohen interview of Craig Virgin

This week for Interview Tuesday I talked to Eric Lancaster

iRunFar.com's This Week in Running: October 8, 2018

LetsRun.com's The Week That Was in Running: October 1-7, 2018

John Fegyveresi's post on this years Spartathlon: Athens to Sparta, and the Wrath of Zorba the Greek

The big story at Chicago may have been the win by Moe Farah and that Brigid Kosgei won the women's race with no American women ran under 2:30 but how about third place Suguru Osako who broke the Japanese record and for that won 1 Million yen (about $879,000) from Japan

More on Osako from Japan Running News

Highlights from the 2018 Trail Running Conference in San Luis Obispo

How about mixing a recovery drink and beer - here some options.  I have only tired the Sufferfest Repeat beer, which is also Low Cal and Low Carb, and though tit was good

One questions buzzing around this week was whether Meb will be making a comeback to try and make the 2020 US Olympic Team

Paralyzed man completes Portlandathon half-marathon in robotic exoskeleton

The inaugural run of The Jordan Trail

A race report on the Mogollon Monster 100 by Ben Markwart at Running Down a Dream

A look at how to make your training plan stick

It would be great if Cross Country was as big here as it is in the UK where it is not just about High School or College but everyone gets into the fray.  Here is a look at the options for the upcoming season in England, Wales and Scotland this winter.

Next week, October 20th, the top 10 men and top 10 women in the Golden Trail series meet in Cape Town, SA to race The Otter Trail Run in the final of the series

So how long/far will they go next week at Big's Backyard Ultra

If you are interested in LCHF for Endurance and life then sign up for the LCHF Endurance Workshop.  There have been 3 parts so far but you should be able to still sign up and catch up.

Speaking of fast metabolism, a result of LCHF, a friend, Tim Barnes, whom I ran with my last year at the University of Arizona, back in 1980, recently wrote a book called M360 Clinical Fitness: Metabolic Fitness for Life.  It is a good book that looks at fat adaption not only for sports but life as the key to a healthy life is a heathy metabolism.  You can also also get the kindle version   - it is packed with good info, enough that I will have to read it again to get all.

As far as books go I am reading Dr. Mark Cucuzzella's book Run For Your Life and it is very good so far.  I am going through it a chapter every day, or so, thus taking a little while.  Nice that at the end of each chapter are drills you can do to work on the things the chapter spoke of. There is also a website that goes with the book with videos on many of the drills and other great resources:  RunForYourLifeBook.com.  Once I get done I will be doing a review of it.

Looking for a race in 2019 and want to travel - how about running Vertical to Sky's Mt. Apo Sky & Vertical Race (FB Event Page), on April 13, 2019 in Sta Cruz, Davao Del Sur, Philippines.  Here is their website with info you can see on the 2018 race & you can see their other races here.  I will be interviewing Doi Calbes who is the race director and heads up Vertical to Sky Race Management this coming Tuesday.

Here is a video on the 2017 Mt. Apo race



As the 2018 Ironman Triathlon is tomorrow - October 13th  - and SFuels athlete Dr. Dan Plews is running I am giving away one package of SFuels drink to a randomly picked winner.  I use this on my long runs and rides and is a key part of my journey to being fat adapted.  If your interested in better utilizing fat for fuel SFuels has a Quick Start Guide.  The contest will run from today (October 6th) till Thursday night October 17, 2018.   Sorry but the product can only be shipped within the US.  There are a number of ways to get an entry, see below:  (If giveaway app does not show then click on Rafflecopter link)

a Rafflecopter giveaway


Masters News
A look at some who do not let age stop them: Keep on Running

M70 SoCal Track Club breaks 20 year old 4 X 800M record in 10:51.08 - an average of 2:42.75


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

Speaking of Elizabethtown the third annual Elizabethtown Fall Classic 1/2 Marathon & 5k is October 28th, 2018

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 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.


Races this Coming Week
Moab 240 Endurance Run, Moab, UT - October 12-16, 2018
Lake Tahoe Marathon+, South Lake Tahoe, CA - October 12-15, 2018
No Business 100, Stearns, KY - October 13, 2018
The Reaper 30K, Salt Lick, KY - October 13, 2018
Canyon de Chelly 55k, Canyon de Chelly, AZ - October 13, 2018
Cloudsplitter 100, High Knob (Near Norton), VA - October 13, 2018
Lemkowyna Ultra-Trail Races, Krynica-Zdrój, Poland - October 13, 2018
Ultra-Trail Ninghai, Ninghai, China - October 13, 2018
Humboldt Marathon, Weott, CA - October 14, 2018
Leicester Marathon, Leicester, UK - October 14, 2018


Past Weekend Race Results
Pirin Ultra, Bansko, Bulgaria  - October 4-7, 2018
Grindstone 100, Swoope , VA - October 5, 2018
Hennepin 100, Sterling, IL - October 6, 2018
iPay 5k, Elizabethtown, KY - October 6, 2018
Cuyamaca 100K, Cuyamaca Rancho State Park, CA - October 6, 2018
Dream Chaser 100, Pinson, TN - October 6, 2018
Freedom's Run Marathon and 1/2 Marathon, Harpers Ferry, WV - October 6, 2018
St. George Marathon, St. George, UT - October 6, 2018
Flagstaff Sky Peaks Mountain Runs, Flagstaff, AZ - October 6, 2018
Chicago Marathon, Chicago, IL - October 7, 2018


A look at Craig Virgin


2018 Pirin Ultra Skyrace Highlights


The Trail Running Film Fest 2018 Fall Tour Teaser


Latest Mountain Outhouse news from early this week


Inov-8 Descent Race 2018


Looking forward to this short film


Who does not like a good kick at the end of a race

Interview Tuesday: Meet Texan Runner Eric Lancaster

This week I talk to Eric Lancaster of Texas who I met on line via a couple FB groups that deal with the MAF training and Ketogenic/LCHF diets as well as connecting on Strava.  Get to know Eric as he works to fit running into a hectic life.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Iowa but grew up in Nebraska until 1993.  My father worked for Strategic Air Command at an Air Force Base in Omaha.  Once the cold war ended, the military dispersed much of their satellite intelligence and we moved to Colorado Springs.  I went to college at Colorado State University where I finished a B.S. in Health and Exercise Science.  During my last year, I caught the firefighter bug and wanted to be a firefighter/EMT.  I moved to the Washington DC area where I was an intern firefighter/EMT and completed a B.S. in Fire Science then Paramedic school.  In 2006, I was hired as a Paramedic in Texas and have lived there ever since.  I work 3-5 12-hour shifts a week on an ambulance.  I have three daughters, Mika (age 9), Avery (age 8), and Quinn (age 2).  I have been married to my wonderful wife for 3 years.

What is your profession?
I’m a Paramedic for a large EMS service in Central Texas.  I also work in some capacity in disaster response, so I got the incredible opportunity to help with the Hurricane Harvey response.

How did you start running and what prompted you to do so?
I have been running, off and on, since 2000.  Previously, I mostly ran as a tool to maintain fitness for my job.  Due to my hectic work and school schedule, I was very inconsistent.  Starting in 2015, I developed more consistent healthy habits and started enjoying running much more.  Once I discovered trails, I truly fell in love.  I can run on the trails for hours and lose track of time.  I have actually been late to appointments because I was on the trail and just forgot.

Did you participate in any other sports over the years and do you still do so?
In high school, I played football, wrestled, and threw discus for the track team.  In college, I played nearly every intramural sport.  I don’t really play any sports anymore due to lack of time.

Did you run in grade school, High School or College?
In college, I had a crush on a girl that ran by my dorm every morning.  I didn’t run at the time, but because of her, I started to run. I hoped that I would find an excuse to start talking to her.  After a few weeks, I worked up the nerve to talk to her.  She was very kind and beautiful and I thought that we were perfect for each other.  We ran together on a couple of mornings.  I promised myself that the next time I saw her, I would ask her on a real date.  I even practiced in front of the mirror.  One morning, she was so happy to tell me that she was now engaged to her boyfriend!  I was not aware that she had a boyfriend.  I was shocked but tried to appear happy for her.  That was my college running career.

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.
I don’t normally keep track of exact PRs, so I had to go look this up on my Strava and Smashrun profile.

• 1 mile = 7:05
• 5k = 25:30
• 10k = 54:22
• 25k (trail) = 3:45

What is your most memorable race or races and share a little about at least one of them ?
My most memorable race thus far was my first long-ish trail race, the 2017 Tejas Trails J&J Trail Reunion 25k .

I had been training off an on for three months before the race, but it was interrupted as I was deployed to Hurricane Harvey a month before the race.  I stayed active during the deployment but worked long hours and night shifts, which really left me with low energy in the weeks before the race.  I was also nervous as I had never run longer than 2.5 hours, I had never run on rocky and hilly trails, and I didn’t know what to expect.  In fact, I didn’t even have trail running shoes!  I was dipping my toes into trail running and didn’t want to spend $100 if it turned out that I wasn’t interested.

I told myself that I would find another friendly runner and chat with them for the first half to keep myself from going out too fast.  In the first two miles, a decent climb separated the front of the pack from the rest of us and I found a friendly woman from Dallas.  We talked about running, kids, cooking, and being single parents (which we both formerly were).  We stopped at an aid station when I realized that we were nearly halfway through.  I felt full of energy and my legs felt great.  After filling my bottle, she wanted to rest and I wanted to run, so I took off.

Remember when I said I didn’t have trail shoes?  I was running in Altra Escalante, which are great shoes, but not really made for big rocks, scree, and mud.  It had rained off an on for the two weeks leading up to the race.  The mud on the bottom of my shoes made a thick layer that weighed me down and made traction down the scree very difficult.  No matter, I was having a great time and couldn’t stop smiling.

Around 20k in, I noticed that my quads were starting to cramp up.  I had never experienced this before, and it wasn’t particularly fun.  In retrospect, the poor grip on the rocks from my road shoes and low cushioning on the descents was not helping me.  I was forced to slow down, but I knew I was close to the finish so I kept hammering.

The last km of the race runs next to the Nueces river, then turns right and the runner goes up about 50 wooden railroad tie steps.  At the top of the steps, I looked left and could see the finish line about 300m away.  I looked right and saw another runner who looked to be a decade older than me.  We both looked at each other and knew that the race was on.  It was a sprint to the finish!  I firmly believe that I crossed first, but the chip timing had us tied at the exact same finish time.

After I caught my breath, my minor cramps were now thoroughly seizing my quads and aching terribly.   Even in the throws of terrible quad cramping, I was filled with joy and elation.  I knew that I wanted to be a trail runner and plan my training around races.  From that moment on, I was addicted.

Do you have a favorite workout you do?
Favorite running workout: Any long trail run.  There is a greenbelt with rolling hills and shaded, rocky trails about 15 miles away from me.  I will load up my cooler with water, electrolytes, and snacks for afterward and just run for as long as my schedule permits.  I run without headphones and listen to my breath and nature around me.  It is my meditation.

Favorite non-running workout: I have a garage gym that I have set up to be always ready for a workout and optimized for the movements that I do.  I will often do a hybrid workout of several endurance movements, followed by core training.  All of the endurance movements will be at MAF heart rate.  For example:

• Row 30 minutes (concept 2 row ergometer)
• Weighted step-ups 30 minutes (13” step with 12kg kettlebell in one hand)
• Step-ups 30 minutes (20” step without any weight)
• Core circuit (usually with kettlebells or sandbags)

I will rotate in that template:  sled drags, walking with a sandbag or weighted vest, or riding my bicycle.

I also lift weights two to three times a week.  I follow Mountain Tactical programs for trail running and find them to be challenging but not overly stressful for my body.

How about a favorite route you like to run?
My favorite nearby route is Eisenhower Park in San Antonio.  There is a 8k loop that has about 500 feet of elevation and has a few steep, rocky sections.  I also enjoy the Town Lake hike and bike trail in Austin.  It is flat and groomed (or paved), but it is beautiful and I am motivated by seeing the fast runners in Austin.

What is your favorite distance to run and race?

That is hard to answer because I feel like I’m such a running newbie!  Thus far, I really have enjoyed the 25k distance.  Ask me again after I run a 50k!

Do you have any long-range plans?
My biggest long-range plan is always to stay happy and healthy.  This is what is important for myself, being a father, and for my career.  Regarding racing, I am running the Bandera 50k in January which will be my first 50k.  I’m also considering the Wildflower Trail Run in May, either 25k or 50k.

What do you like best about living and running where you are presently?
I have lived in my current city for 2.5 years and I have really grown to love it.  It is a small town but still close to parks, trails, and great schools.  I enjoy the mild weather 9 months out of the year.  During the other three months in the summer, I just have to make sure to get up early and within a few weeks, I am adapted to the heat.

What do you struggle with most with regards to running?
My biggest struggle is time management.  Working 50 hours a week, commuting 50 miles each way to my job, and raising three girls can really put a strain on my endurance training volume.  I have to schedule my workout training a week in advance to make sure that it is prioritized.  Also, I don’t stretch and mobilize enough to counteract the hours I spend on my commute.  I’m working on making that a more regular habit.

With regard to diet do you follow any specific plan and can you explain how it works and what benefits you have seen?
I have eaten some variation of a low carb diet for the past 18 months.  Initially, I counted calories and macros consistently.  Over time, I found the foods that made my body feel great and omitted the foods that don’t work for me.  My current iteration that I have found great success with is a diet of meat (mostly fresh beef), eggs, full fat yogurt and kefir, full fat cheese, heavy cream,  and fermented vegetables (kraut and kimchi).

I supplement with an electrolyte drink consisting of 1 liter water, 1/2tsp lite salt, ½ tsp salt, and 1 tbsp apple cider vinegar.  I drink this at least once a day, sometimes three times a day depending on my training volume and the heat and humidity.  I also take Magnesium Glycinate before bed.

The benefits have been tremendous for me.  I am able to stay fairly lean without counting calories.  I have been able to recover from workouts consistently.  I get up in the morning without stiffness or sore joints.  Even after long workouts, I am easily satiated by a meal of steak and eggs and have no cravings for hours afterward.  My energy levels during a long run or race have been very consistent.  I also find that I have consistent energy levels throughout the day while I’m working.  When I’m on the ambulance, you never really know when you will receive 10 minutes to eat!  I have coworkers who will get cranky if they haven’t eaten lunch by 2pm, but I feel just fine.

What do you see as a trend in running?
I’m not sure I can comment because I’m so new to 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?
Start slow and be kind to yourself.  Follow the MAF approach and stick to your MAF heart rate (180-age).  Train with no more volume and intensity than you can recover from.  Monitor your sleep and stress levels and don’t be afraid to skip a day when your body feels terrible (I use HRV to track this).

Do you have a website or other social media site you would like to share?
I’m not very consistent with social media as I rare find enough time for it, but I do occasionally post pictures on instagram @texasketoathlete.  I’m also on Strava .

As an aside here is another short interview with Eric.