Weekly RunDown #116

“The desire to achieve something has to be born inside you, grow inside you and blossom and flourish inside you, until you know what you want, and why you want it, and how much it means. A goal formed this way is an incredibly powerful motivator, but a goal somebody else chooses for you, becomes a burden and then a shackle” 

Charlie Spedding

Quote above is from Charlie Spedding's book Last to First: A long distance runner’s journey from failure to success.  A great book as it not only looks at Spedding's career but has some great insights on life, such as the quote above.

This week for Interview Tuesday I talked to Tyler Adgalanis

iRunFar.com's This Week in Running: Nov 26, 2018

From LetsRun.com here is The Week That Was in Running: Nov 19-25, 2018

The latest, well the first part, from Anton on his 1000 mile adventure - good to see him out there.

Would be nice to see David Rudisha back in top from for 2019 - hard to find anyone, other than maybe Seb Coe, who runs so beautifully - yea I said beautifully

A look at the 5 day Steep Camp Race near Silverton Colorado

Citius Mag Podcast talks to Adam Goucher

Ultra-Trail Cape Town, the last stop on the 2018 Ultra-Trail tour, is this weekend

USATF chooses it's Mountain Ultra Trail runner's of the 2018

Want to get away for a marathon in the future - how about the Cayman Islands Marathon that is this weekend.  Steve Speirs who I interviewed back in August will be running again as he has done the race for the last 9 years, this will be his 10th, winning in 2009, 2010, 2016 and 2017 and getting second the other 5 years

Running with other people is not only fun but helpful and finding a group near you is a great way to meet up for runs.

Spartan breaks into the trail scene with a 12 stop trail race series

If you were thinking of running the TDS be ready for an even harder race

A look at choosing the right running shoe - you know more than you might think

Catching up with Sarah Sellers - Life since her 2nd place finish at this years Boston Marathon

An interesting review of Born to Run by a friend of mine, Ross Zimmerman, that I ran with when I lived in Tucson many years ago.  By the way, lots of good info on Ross' site The Nutrition Equation

A look at one runners running of the Cumbria Way Ultra


Masters News
This man celebrated his 70th birthday by running a mile for each year

This guy has a 40 year running streak and in that time has picked up $10,000 along the way



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)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list 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 are in, or near, Elizabethtown KY on December 8th plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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
Chattanooga 100/50, Rising Fawn, GA - Nov 30 (100) - Dec 1 (50) , 2018
Falls 100, Falls of Rough, KY - Dec 1, 2018
Ultra-Trail Cape Town 100K, Cape Town, South Africa - Dec 1, 2018
Redbird Crest 100K, Hyden, KY - Dec 1, 2018
California International Marathon,  Sacramento, CA - Dec 2, 2018
Cayman Islands Marathon, George Town, Cayman Islands  - Dec 2, 2018


Past Weekend Race Results
Black Diamond 40 Miler, Jackson, TN - Nov 23, 2018
Saint Sebastian 100, Sabastian, FL - Nov 24, 2018
Ghost of Seattle Marathon, 1/2 Marathon & 50K, Seattle, WA - Nov 24, 2018
Big Dog Ultra Trail Run, Ruston, LA - Nov 24, 2018
Quad Dipsea, Mill Valley, CA - Nov 24, 2018
Hill Country Ultra 50K, Vanderpool, TX - Nov 25, 2018


The Land of Chimneys | Cappadocia Ultra-Trail 2018


More from Ultra-Trail Cappadocia 2018


Latest Mtn Outhouse News


Nice video of the California D1 Boys Cross Country Championships


Are Athletes Getting Faster, Better, Stronger?


A look at the Chattanooga 100 which is being run this weekend

Interview Tuesday: Meet New Kentucky Runner Tyler Adgalanis

This week I talk to Tyler Adgalanis who just moved to Kentucky from Indiana.  I have not met Tyler but hope to in the near future.  Tyler just ran his first marathon at this years Indianapolis Monumental Marathon this past November and ran a 2:27:38 for 14th OA.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I just recently graduated from the University of Dayton in Ohio with a degree in Mechanical Engineering.  I am 22 years old and was born in Bluffton, Indiana, but my hometown is Fort Wayne, IN where I went to Bishop Dwenger High School.  After Graduating, I moved to Elizabethtown, KY to work for Altec Industries.

What is your profession?
I am a Manufacturing Engineer for Altec Industries

I hear you just moved to Kentucky from Indiana – what brought you to Kentucky?
I am from Indiana, but I attended the University of Dayton for College in OH. Altec was at the career fair, so I was able to have an onsite interview with Altec and was offered a position in the fall of 2017. Accepting the offer, I was excited for the opportunity and the area.

How did you start running and what prompted you to do so?
I grew up being involved in sports, like football and soccer, but I was too small to play football in high school and I didn’t make the soccer team. I turned to running because I wanted to be involved with a team and continue in athletics.

How long have you been running?
I’ve been running for 9 years now… yikes haha, but I’ve been able to log about 24,000 miles

Did you participate in any other sports over the years?
Since I’ve started running I haven’t been involved in many sports other than pickup soccer/ basketball games with some friends.

Did you run in grade school, High School or College? 
I started running in High School and continued to walk on at the University of Dayton and received a scholarship position after 1 season.

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.

• 5k: 14:48
• 8k: 24:34
• 10k: 30:22
• “Mini” Marathon: 1:08:45
• Marathon: 2:27:38

You just ran your first marathon at the Indianapolis Monumental Marathon and ran a  great time of 2:27:38 for 14th OA – Can you share about the build up for the race and how the race went.
I’ve been training for this after my first mini marathon in May, 2018. My collegiate coach, Jason Ordway, helped me put together a plan to get ready for the race in the fall. Will Rivera helped me look into nutrition that was a new part to the marathon that I never needed to focus on. Putting together some workouts and races prior to the marathon, I was able to meet up in Indy with some runners, like my high school coach, from Northeast Indiana and get ready for race day!  

The race itself was a new challenge. The Monumental Marathon starts with both the marathon and half marathoners at 8 am, so there was a large crowd to get out with and I was able to tag along to a strong group at 2 miles. I stuck with the group to 7 miles but they were all half marathoners and split at mile 7 for their course. From there until the end I was on my own. I was passed in the later half (16, 20, 23) by some strong runners that some more experience could have helped me push more with them. I was able to pass some guys but the race was an overall lesson.

The notorious wall never stopped me, but it was noticed that I was not able to get my legs to work at mile 21->finish like they were at the start.  Nutrition was solid and the weather was great for a marathon! Finishing 14th was also a huge accomplishment, but I am excited for my next go around after I rest up from the beating.

How did running your first marathon compare to how you thought it would be?
I thought the race would feel a lot longer. I remember at 21 I just wanted to be done, but the race had me in a rhythm and I never had trouble keeping in. It was tough racing on my own most of the time.

D1 2017 Pre Nats at Tom Sawyer Park (#387)

What are your future marathon plans?
I want to run another marathon and see my time drop, but I have not looked at my next step yet after this race. I’m resting and relaxing the body at this point to catch up with friends and family after putting in some high mileage this summer and fall.

I am looking to run some faster half marathons in the spring and another try for the marathon in the fall of ’19 if everything goes well. *knock on wood*

Do you have any major races planned for 2019?
I am excited for 2019 but I still have to look around at some races in the area. Traditionally all my races have been north of here so I am excited for a longer and warmer spring racing stretch being farther south in the states.

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

• First time racing varsity in high school (I was visibly nervous, haha)
• Running at the state meet in cross country in high school
• A lot of College racing, especially winning conference for the first time in school history.  The team that season put together a strong training segment and sacrificed a lot to get a chance to do better. We went into the race knowing that we had a strong group, but we were able to put 4 in the top 15 and win it all.
• Following the next season at conference, it was great to return and win the race again as champs! Following that, the team finished 7th at the great lakes regional, which is the best it has ever placed in school history.
• Indy Mini 2018
• Indy Monumental Marathon 2018

Do you have a favorite workout you do?
I don’t have a favorite workout at this time, but some notable ones are tempos, fartlek, and 1000m/mile/2mile repeats! I typically vary them depending on where I am in training.

What is your favorite distance to run and race?
Right now, I like racing the 8k/5k. They are pretty fast races when you’re in good shape and can really make you dig deep on your strengths.

What shoes do you run in and what do you like about them?
For easy/normal days I run in brooks adrenalines. I like the reliability, cushion/structure, and weight of the shoes. Whenever I need to get in the miles and recover right for the next workout, the adrenalines will get me there and give me many miles before I need a new pair.

For workouts/races I am using the brooks hyperion. The shoes give me the flexibility and responsiveness to give more to the run or race.

Do you have any bucket list races?
My bucket list races would probably be the Boston, New York, and Los Angeles Marathons. I see those as the big three within the states, and I think it would be great to run those races and see the environment they bring.

What do you struggle with most with regards to running and racing?
I get excited for racing, so I may struggle with keeping my emotions in tack before the race. Through so many races, I have found it easier to accomplish compared to when I was in High School.

What do you see as a trend in running?
I see runners are getting faster! I hope to see the headline of a sub 2 marathon in my lifetime (by another runner).  But besides that, I see runners messing with their eating habits too much. Non-runners always make the comment and bring up valid points.

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

• Enjoy the company you are with during the run
• Enjoy the scenery around you
• Enjoy the day to day battle against yourself to be a better you with the run

Any closing comments?
I’d like to thank Elizabethtown Running Community for welcoming me with open arms as I start my career and life after school. I’ve met great individuals with this group and have had nothing but support so far in my transition.

Weekly RunDown #115

Peter Snell and Arthur Lydird

"Athletes need to enjoy their training. They don't enjoy going

down to the track with a coach making them do repetitions until

they're exhausted. From enjoyment comes the will to win."

Arthur Lydiard

A look at Lydiard's training and how little has changed with all the "science" we have

This week's Interview Tuesday was with Leighton Phillips, founder of SFuels

Here is the review I did of Dr. Mark Cucuzzella's new book - Run for Your Life

iRunFar.com's This Week in Running: November 19, 2018

LetsRun.com's The Week That Was in Running: Nov 12 - 18, 2018

The NCAA D1 X-Country Championships were this past weekend and this is a recap of the action

And pictures of the NCAA Championships

A look at CBD for athletes

Cross Country should be a key ingredient in the training of runners from 800m to the marathon and trail runners can learn from X-Country training as well.

A look at John Seiler (1903-1983) - The Flying Yank

Ida Nilsson gets the women's FKT for the R2R2R - 7:29:16.  Then 2 days later Sandi Nypaver ran it in 7:33:05 (UPDATE: Just was let know about this:  Taylor Nowlin went faster on 11/21/18 going 7:25:58)

114 men go under 65 minutes in this 1/2 marathon in Japan

Edward Cheserek won the 82nd Manchester Road race in a record time on a very cold day.  Here is the LetsRun.com's post on the race

Another look at the Vaporfly 4% and how it works - so the question will inevitably come up as to whether it should be allowed.

Article on stretching and the benefits of Static and Dynamic stretching and when to do them

Exercises for your feet you can do at your desk

Western States 2019 Lottery Statistics

Should be a good race at the Liverpool Cross Challenge

A look at American men's marathoning

USATF names Shelby Houlihan and Noah Lyles as AOYs

Another reason to search out a running group to run with

Farah is set to run the 2019 London Marathon and hope Eliud will be there as well.


Masters News
Age should not stop you from running Ultra's - it is not stopping this man

85 year old Ginette Bedard still averages 10 miles a day


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

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100 December 1st, 2018 in Falls of Rough KY

If you are in, or near, Elizabethtown KY on December 8th plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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
Black Diamond 40 Miler, Jackson, TN - Nov 23, 2018
Saint Sebastian 100, Sabastian, FL - Nov 24, 2018
Ghost of Seattle Marathon, 1/2 Marathon & 50K, Seattle, WA - Nov 24, 2018
Big Dog Ultra Trail Run, Ruston, LA - Nov 24, 2018
Quad Dipsea, Mill Valley, CA - Nov 24, 2018
Hill Country Ultra 50K, Vanderpool, TX - Nov 25, 2018


Past Weekend Race Results
JFK 50 Miler, Boonsboro, MD -  Nov 17, 2018
Chimera 100, Cleveland Nat. Forest - Nov 17, 2018
The Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 18, 2018
Harrods Creek Trail Bash 5K/10K, Prospect, KY - Nov 18, 2018
Pilgrimage in the Park 5K Trail Run, Pulaski Cty Park, KY - Nov 22, 2018


A look at the JFK50 - Seeing the trail conditions makes Jared Hazen's (5:34) & Zack Miller's (5:41) times even more impressive


Running Four Days - The Moab 240


Many may remember Joshua Cheptegei's massive blow up at the 2018 X-Country world's after leading but he did not let it define him as he just set the 15K World Record on the road at 41:04.  Says much about him and how he is willing to go for it in races but not let it set him back if he fails


Here is his WR run


Ultra Trail Snowdonia - 2018


Just because I love to watch these old races - Cram - Ovett & Coe were great to watch and then throw in Steve Scott, Coe and Scott not in this race,  and you have some of the best racing

Interview Tuesday: Meet Ultra Runner Leighton Phillips from North Carolina, Via Australia, and One of the Founder of SFuels

This week I talk to Leighton Phillips, an ultra runner and one of the founders of SFuels.  I met Leighton via a Facebook group and am now an Ambassador for SFuels.  It has been great working with the SFuels team and look forward to all that is coming in the future from SFuels.  Enjoy the interview as lots of good info on LCHF and training to use fat as fuel.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Brisbane, Australia in the 70s. 

What is your profession?
I studied software programming (suggestion of Dad ) out of school, and worked in the Tech-industry.  But I always had a passion for nutrition and health bio-sciences.  I began my naturopathic sciences under-grad studies in the late 80s, and then held clinical practice for two years. I loved that study. I was admitted to Chiropractic school, however at the same time - I was offered an intriguing role with Intel Corporation out of Sydney – that I decided to take. This role has taken my family and I to live and work out of Australia, Bangkok, Singapore, Hong Kong and now the US.

How did you start running and what prompted you to do so?
As a young boy, I still recall my Dad taking us down to the school oval before breakfast and timing us. Dad was a high-jumper, originally from New Zealand, and was always interested in Olympic athletic performances.

I swam competitively through my primary schooling, and went on to run state and national cross-country through my secondary schooling – this is where I really got my taste for endurance sports. In my later years of schooling, I competed in short-course triathlons and loved the multi-sport competitiveness.

I began running ultras in 2005, while in Singapore.  Some 50k races, and the game-changer for me was being accepted to run the RacingthePlanet 250k 6day race – that year in the northern Vietnam, area of Sapa. The training and completion of this race, really gave me a taste of the issues and challenges of current sugar-carbohydrate fueling approaches and option in the market.

How long have you been running?
Since 1983, secondary school cross-country.

Did you participate in any other sports over the years?
I swam competitively in primary school and secondary school. I competed in Triathlons from 1985-1989.

Did you run in grade school, High School or College? If so where?
All through high school. All in Australia, state of Queensland.

So we get an idea of where you have been with running can you share your PR's.
10k - 34.20.

What is your most memorable race or races and share a little about at least one of them?
UTMB in 2016 was more than a race, was an emotional reset for me, as much as it was a physical challenge to complete 100miles. The UTMB course is just indescribable with relentless horizon to horizon mountain vista landscapes. The concept of running through France, Italy Switzerland in one race was intriguing, but was so palpable with the encouragement coming in the local languages, from the villages throughout the course.  It's no surprise this race has become the pinnacle, the Wimbledon of trail running.

Do you have a favorite workout you do?
I was based in Hong Kong for 9 years. The international airport is located on Lantau Island. Lantau has two major peaks, Sunset and Lantau peak. There is a magic trail route, where I would go from just above sea-level, over Sunset Peak (2400ft), down the other side, then over Lantau Peak (2900ft), down the other side – refuel, then back up and over Lantau peak – to finish down in the local town-village. It was 24Km, and over 6000ft of climbing. The views were spectacular over the Hong Kong isles, and well cut trail, through tropical green mountains.

How about a favorite route you like to run?
In Chamonix France, there is a trail that starts in the village valley floor, and heads up 3000ft of ascent towards Augille Di Midi. The route finishes at just over 6000ft of elevation. Its an aggressive ascent in the beginning then softens a little in its switch backs with therapeutic views across the Mont Blanc massif, glaciers and valley.

What is your favorite distance to run and race?
Time-training permitting, I love 100km races – it’s not ½ day like a 50k, it’s a whole day challenge, yet not so draining as a 100miler. It includes both day and the night, experiences.   But if I cant get the training in – I love 50k races…a very real ultra distance, but something you can really run strongly the whole way.

What shoes do you run in and what do you like about them?
I’ve been a Salomon runner for about 9years. Love their sturdiness. I ran in a Mission XR for several years, and I think my ankle got used to the width, so I struggled to move out of that model to the thinner S-LAB products from Salomon.  But they released the SLAB shoe in 2017, that Francois De’Hane won UTMB in, and I tried that and think it’s the best shoe I have ever owned. Very solid fit, flexible yet sturdy on technical terrain. I raced 50km Matigny to Chamonix 40km/2600m A-D, this August, and it was an absolute pleasure to race in.  I tried Hoka’s – but I ran like twice in them and never used them again – just didn’t like the height of the stack, made me feel very unstable.

Do you have any long-range plans?
I would like to run the CCC 100km at UTMB, Mont Blanc one year.  I love the look of the Lavaredo race, Tranvulcania race, Tarawera in New Zealand and the Hardrock or Western States in the US.   My eldest boy is about to get into triathlon and 70.3 Ironman – and he wants me to join him – will see.

Will just have to see how work and training come together, now we are moving to the US.  I suspect I’ll run some 50km races through the year as I settle into the US in 2019.

What is the best place you have run in your travels?
Chamonix, Mont Blanc France.  Sapa, or the Switzerland of Asia as they call it – it’s in the northern part of Vietnam, very close to the Chinese border.

Anywhere else you would like to visit to run?
Italian Dolomites look fantastic. They terrain of Transvulcania, in La Pampa Spain looks totally amazing and unique – almost Jurassic like

Do you have any bucket list races?
Yeah probably CCC, and Lavaredo.

What do you struggle with most with regards to running?
Im not a large built person – increasingly I need to add strengthening work in the gym to keep my joint-strength and gait in check, otherwise I'm prone to some achilles weakness, calf and glute pain-tightness. I ripped the proximal head of my right calf in two places, at 230km in the Vietnam race, as they tightened up so much. so I need to be a little careful of that.

What do you see as a trend in running?
I see the broader public looking for escapes – from their job, their moods, their routine, and endurance running is an avenue that helps in many ways (I wont go into the science here ). But I think as runners move from 5k to 10k to marathons they are wanting to experience more. The trail, the mountains and even adventure racing like Spartan races seem to be fulfilling that void they are looking for. I anticipate ultra trail racing and sky-running, will go through a massive growth wave over the next decade, as the commercial side of it grows up (like it did in marathons) – some of it will be great, some of the commercialization we probably wont like.

How long have you been LCHF with regards to how you eat?
In 2012-2013, I was running fairly long weekend LSD training sessions. In Hong Kong in the summer, it is in the mid-30sC (30C is 86F), and humidity that is hard to compare. I was using water, and a carb-electrolyte formulae.  I started getting headaches, lot of aches-pains in joints and swollen fingers/feet during the LSD runs. I had to take ibuprofen at the end of every one of these runs. I was only 40 years old, and as a naturopathic trained physician, this didn’t feel right.  So I dialed my training right back, and started playing with and shifting to a LCHF lifestyle – and to my surprise the issues cleared up, and gut/GI distress was also notably less.  It took me a while to believe it – as all my training (at college) was based on the USDA food pyramid.  This approach of LCHF, turned that totally on its head.

In 2014, my wife (ex-Nestle) and I began Spike-FREE Limited, and started having some food technologists work on a better product. In 2017 SFuels was born.

How was your transition to LCHF, were you like most of us “carb centric” prior to your change?
Sure I was, I was a teenage triathlete, that prided himself on showing how much pasta I could eat at Sizzler salad-pasta bar….it was like my proxy ‘show-off’ measure of how much training I was doing.

Do you see a difference in fueling for training and racing with regards to carbs, such as “Train low and Race Higher?”
Yes, firstly from my/SFuels POV, we don’t promote a ketogenic diet/lifestyle for competitive endurance athletes. Actually, in general, from a naturopathic clinical perspective, I am not a big believer on extreme exclusion of entire food groups – I believe all these foods were put here for a reason.  The issue I believe is mostly in the so-called refining of foods, and secondly the volume and mix of certain food groups (particularly carbs) that creates so many of the issues.

For LCHF to have effect – its not about what you do in the race, in fact I think its even more than what you do in training and racing. For LCHF effectiveness there is a baseline daily metabolism that you need to first invoke and build – and this can be bought about by multiple means.  Fasting, intermittent fasting, initial temporary Keto-like diet, endurance aerobic training, and obviously an on-going LCHF approach to diet.  These practices, rapidly turn on lipolytic (oxidizing fat) metabolic process and enzymes, and begins training the body (again) to use fat for fuel.

Critically, we should avoid carbs in any training less than 2hours. Over 2-3hour training sessions we should consider a MCT/Fat and whole-food complex carbs to provide the necessary macros to fuel our sessions.  The reason why its OK after 2-3hours, is that by this time Calcium, Nitric Oxide and Reactive Oxygen species levels have risen in muscle cells, and these cause the Glut4 transporters to move to the muscle cell-membrane and allow glucose to flow into the muscle cell – without insulin. This is really important, as this is the fundamental reasoning behind how the body can (at this point) oxidize both carbs and fats simultaneously, or what we refer to as metabolic flexibility.

So then taking this back to your question, yes I advocate in races (>3hours in duration) that a competitive athlete, that is fat-adapted (metabolic flexibility) should absolutely fuel through his-her race on both MCT/Fats (in addition to his/her endogenous fat reserves) and complex carbs (starches).  I would never advocate a simple sugar, as I think it has the risk of stimulating insulin (though lower during exercise), fructose and maltodextrin can impair Glu4 moving to cell membrane, and opening glucose channels, and lastly because I have seen some many ‘A-races, ruined by Gut/GI distress – all triggered by simple sugars.

Can one become “fat adapted” and not hold to eating LCHF?
Yes I believe so, we see plenty of professional athletes still living on high-simple sugar fueling – yet we know they (due to their training volume and intensity) are oxidizing fats at amazing rates/levels. You also only have to look at their physique to also realize they are burning fat very well.  Saying all that, I am absolutely sure – that their performances would be even better, by moving to a LCHF lifestyle and race-higher approach.

What got you to start SFuels?
As I said, I had a number of issues myself in training-racing, and I felt the industry was letting athletes down on continuing to just shove more simple-sugars into athletes. My wife and I knew we could do something better.

How do you envision SFuels place in the endurance world and how has its reception been in as you travel around?
LCHF education levels vary dramatically.  Different parts of the world and different ages of athletes show a wide variance to what they know about sugar-based fueling vs. LCHF principles.  I think though this is much much bigger than an endurance-community phenomenon.  We need a global reset on the 30 plus years of preaching the food-pyramid - remember that whole industries have been built up on carb-based living and diets.

For us, we find that when athletes try SFuels they change. It’s not just another flavored sugar product – I mean like, there is close to zero sugar/carbs in our training drink products – so it’s a very different approach.  Being able to carry/eat less in a race is very compelling to athletes, avoiding the swings, the gut/GI distress and the risks of bonking and hitting the wall – is making the LCHF approach, and products like SFuels very intriguing to athletes.

Both the Ironman triathlon and ultra-running scenes have taken to our drink product very well.  We have had a very good following on our bar product, but we decided to reformulate it to extend the shelf-life – and hope to have that back on the shelf in early 2019.

Any plans for SFuels you would like to share?
The team has some partnership discussions in flight, plus they are working up new products in 2019 that I can’t say too much about yet :)

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

1. Couple your running with some quality gym strength work, and stretch less
2. Get off the sugar drinks, gels and bars
3. Take those headphone out – and soak up the sounds of life in the mountains

Do you have a website or other social media site you would like to share?
www.spike-free.com

Any closing comments?
Keep on running

Review of Mark Cucuzzella's Book: Run For Your LIfe

I just finished reading Dr. Mark Cucuzzella’s new book Run for Your Life, well I finished it a few weeks ago but took some time to get this written up, and think it is a book that needs to be on every runner’s shelf.  No let me rephrase that; it needs to be wherever it needs to be to get read and re-read.  While I have not met Mark in person, hope to one day, I consider him a friend and was grateful when he offered me the book to review.  Truth is I had it on pre-order before he contacted me and was looking forward to reading it so being given this book in no way influenced the review that will follow.  By the way if you want to learn a little more about Mark you can read an interview I did with him.

Always hard, well for me it is, to review a book such as this that contains so much information, and great information at that.  The difficulty is in sharing enough information to let people get a feel for the book but not so much as to re-write the book.  Here is my attempt to give you a taste for this great book.  I am going to do is give a short overview of each section.

Before I do this a little bit about the format of this book.  The book is broken up into 3 sections that deal with Getting Started in Running, Running Itself & General Running Related Info.  Within each of these sections are a number of topics with one of the most useful aspects of this book being the activities at the end of each chapter.  Mark did not just simply supply information and leave it at that, as good as that would be, he also supplies what are called “Drills” which are exercises, things to do, that allow one to put each chapter into action.  Thus, what you have read is then able to move from just being information to being action and then hopefully move into being a habit.  Let me also add that there is a website that is free to access that contains many of the excises and drills you will read about in the book: Run For Your Life

Here is an overview of the book:

Part 1: Before the Starting Line
In this section Mark looks at who we are and how we are built to run.  While I do not hold to the same evolutionary position as Mark that does not change my agreement with the final conclusions that he shares. I simply see the body, and its many parts, as the grand design of God and thus is still a miracle to look at and to see how it all works together.

Mark does a great job of showing how all the parts in the body work together to enable us to move and most of all run.  We were not designed just to sit as most of us, me included, do but to move and be active. Mark also shows how not moving and being inactive as we so often are are affects, negatively, other aspects of out physiology.  Thus moving is critical to living a healthy and vibrant life.  In the last section of the book Mark will touch on this but so much of what we do today leads to inactivity and being indoors when we get the most out of life moving and being in outside.

This section of the book starts with helping us gain an understanding of the body as a system.  The importance of seeing things as a system, as a whole, is important as it allows us to see how interrelated all of our body parts and systems are involved in moving.  Often when talking about running people just want to jump right in with what they can do to get going.  Mark does that in the accompanying drills but the main crux of this first section of the book is to set the ground work as to how the body is supposed to function.  This builds a foundation for what is to follow so that when we work to move as we were designed to do we can do so as the body was intended.

Chapters in Part 1

• Out Bodies are older then we think
• Stand up and Breath
• Walk Before You Run
• The World is Flat If You’re a Foot
• The Springs That Move Us

Part 2: The Body in Motion
Part 2 builds on the initial information and drills provided in Part 1 so as to move to help us get the most out of our bodies, and not just for running.  What is really good about Run For Your Life is that Mark does not simply provide direction so as to run farther and faster.  He goes farther, which explains the title of the book, as he gives direction to live better and enjoy life more - not simply in the area of running.

Running farther and faster is great and I think you will be able to do so from all that is provided in this book and from the information in this chapter.  However, of more importance, and worth, is to be able to live better.  So often in life we speak of the length of life, and thus quantity, but when you look at the public who may be living longer the quality of life is not so glowing and thus they are not really “living.”

I appreciate that Mark did not avoid the often-controversial subject of nutrition and diet.  I use the word diet here not to speak of a particular way to eat but to relate to how we are to eat as a lifestyle and practice. Mark deals with not just how to eat to run faster but speaks to how one can eat to live better.  Again, the idea behind his book is for the reader to live better through a fuller understanding of ones body and how it works and what to do to have them work as designed.

Various areas are covered, as you will see below, in this section with all subjects - from form to rest - being important for one's running and life.  The order of the chapters also work together in a logical order as it starts with style/form and ends with avoiding injuries.  With all the aspects building on each other to work towards a more efficient system that in the end will allow one to indeed avoid the injuries that plague most runners.

Thus, Part 2 is where the rubber meets the road and where you put into practice the principles of Part 1

Chapters in Part 2

• The Elements of Style
• The Engine That Runs US: Build Endurance
• Move More and “Exercise” Less
• Eating to Got the Distance: Nutrition and Health
• What’s for Dinner: Setting Your Meal Course
• Recovery is Training
• Running a Marathon
• The Runner’s High: The Mind of a Winner
• Outsmart Injuries with Prevention

Part 3: Running is For Everyone
In this last section Mark deals with a variety of subjects such as women, aging, our connection with the outdoors and seeing the importance of our communities.  This part of the book in covering these various topics wraps up all that has gone before it so as to conclude the book covering areas often left out or kept for books of their own.  One area I did appreciate was his focus in the last chapter on communities.

We live in a world were we are all interconnected and in a more and more narcissistic and self absorbed individualistic world this is good to be reminded of.  Also, since running can be, and often does become, a very individual endeavor the idea of community is a good reminder.  When Mark speaks of working in the community he knows what he speaks of as he has done much in his community to change minds and the health of those around him.  Again, running can, and often is, a sport that leads one to be self absorbed so we need to be reminded that this is not to be and instead see how though running communities can be changed.

Chapters in Part 3

• Women are Pulling Away from the Pack
• Young at Heart
• Healthy at Any Age
• The Nature Cure
• Running in Place: The health of our Communities

Appendix
In the appendix Mark provides even more information including a plan for using the drills previously given by breaking them down into four groups: 1) Mobility/Stability, 2) Awakening Your Springs, 3) Strengthening Your Springs & 4) Extras.  These drills are provided in a format that makes them easier to use plan for using them so as to work on your some training plans.  Mark also provides training plans for running a 5k, 1/2 Marathon or Marathon using much of what has been discussed in the book thus further putting into action all that has been discussed

I hope this brief review of Mark's book was helpful and if you have not already order a copy you will do so.  As you can tell I highly recommend reading Run For Your Life, and probably more than once as I need to do.  If you know anyone just starting out running or looking to do so give this book to them as a gift and as a starting point for their journey.  Hey, give it as a gift to yourself – you will be glad you did.

Check out these resources:

• Run For Your Life Website 
• Natural Running Center 
• USAF NRC Efficient Running Training Modules 

Weekly RunDown #114

“Running at its core, is really pretty basic; if you train

 well and hard over a period of years and avoid injury, 

you are going to get better”

Frank Shorter

A look at the training of Frank Shorter

This week's Interview Tuesday was with Chris Tanner

iRunFar.com's This Week in running: Nov 12, 2018

LetsRun.com's The Week That Was in Running: November 5-11, 2018

Here is Christof Teuscher's report on his R2R2R2R2R2R2R2R2R FKT.  You can also see, and hear, him on Ginger Runner Live show #235

Results and short report on the Mt. Hamiguitan Trail Race held October 27th in the Philippines

Want to climb faster running, then get faster on the flat stuff

A race report on the Pinhoti 100 Miler - congrats to all that finished and that includes David Corrie who I interviewed here

After some injuries Camille Herron's Comeback

Article on the recently run Big's Backyard Ultra with the focus on Courtney who ran a great race - interesting how little is written on Joahn Steene who won.

Here is a preliminary list fo those running the 2019 edition of the Big Backyard Ultra - and of of hose entered is Steve Speirs who I interviewed some month ago.  Should be another good race

26.2 quotes to developing a marathon mindset

Rachel Bell Kelley talks about closing out here 2018 running with a win at the MMTR 50

John Fegyveresi writes on Another Fun-Filled Fall and his run at the MMTR 50

It is not just runners/walkers who have historically done ultra distances - how about the Ultra-Marches of the 1940's

John Kelly the 15th finisher of the Barkley Marathons and also a multiple Ironman Triathlon finisher will turn Pro for one race at the Ironman Arizona then step back from triathlons to focus on Ultras

Does concentrating on running movement make you less efficient - I know often the more I think about how I run the more uncoordinated I tend to feel

The NCAA Div 1 X-Country Championships are tomorrow (Nov17, 2018) -  Men's Individual Preview  & Team Preview  /   Women's Preview & Team Preview

IAAF Road Round-up

Making the transition from road to trail with Ashley Brasovan

Peter Defty has written an e-book - Beyond Keto -  on the subject of using Fat as Fuel.  Also, check out his video on Fat Burning VS Ketosis that I posted below

If you are looking for info on switching to using fat as fuel SFuels (I am an ambassador for them) has a Quick Start Guide you can download.  They also have a guide on Ultra-Recovery.  If you want to try their drink, which is all I use on most longer training runs/rides you can get your first package with free shipping in the US and it has a money-back guarantee.  Here is the video I linked to on Facebook last week with Dan Plews, first amateur (& 22nd OA) at Kona, on LCHF


Masters News
A look at a number of Veteran Stars of Masters Athletics

Another Ultra record for Pamela Chapman-Markle

Working with aging: Fighting Fit and Fast in Fifties


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

Looking for a Thanksgiving Day run here is one of them:  Pilgrimage in the Park 5K Trail Run - Pulaski Cty Park, Nancy, Ky - November 22, 2018.  For others in KY you can check here

If you are in, or near, Elizabethtown KY on December plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100 December 1st, 2018 in Falls of Rough KY

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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
JFK 50 Miler, Boonsboro, MD -  Nov 17, 2018
Chimera 100, Cleveland Nat. Forest - Nov 17, 2018
TNF Endurance Challenge 50 Mile Championships, Sausalito, CA - Nov 17, 2018 (Canceled due to Air Quality from the Fires in Nor Cal)
The Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 18, 2018
Harrods Creek Trail Bash 5K/10K, Prospect, KY - Nov 18, 2018


Past Weekend Race Results
Rough Trail 50k, Pine Ridge, KY - November 10, 2018
Tunnel Hill 100, Vienna, IL - November 10, 2018
Franklin Mountain Trail Run 50k, El Paso, TX - November 10, 2018
Chino Hills 50K, Brea, CA - November 10, 2018
Colossal-Vail 50/50, Vail, AZ - November 10, 2018
Nashville Marathon & Half Marathon, Nashville, TN - November 10, 2018
Louisville Marathon, Louisville, KY - November 11, 2018


Great video on Big's Backyard Ultra


Christof Teuscher's R2R2R2R2R2R2R2R2R CROSSING


Tim Tollefson talks about what he likes about UTMB - He DNF'd due to injury in 2018, hear him talk about his race here on Ginger Runner Live #227


250K - Atacama Crossing


Fat Burning VS Ketosis

Interview Tuesday: Meet Kentucky and Masters Runner Chris Tanner

2017 Backyard Classic 8HR Race w/his daughter Taylor

Always good to meet Chris when I get out to a race in E'town or to a Running Soles run.  A very
positive guy and always eager to learn more so he can improve.  Enjoy getting to know him.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 42 years old and was born in Hardin Memorial Hospital in Elizabethtown KY.   I grew up in Hodgenville, Kentucky then graduated from Christian Liberty Academy in 1994.  I currently reside in Elizabethtown. 

What is your profession?
I work at Soudal Accumetric in shipping and receiving 

How did you start running and what prompted you to do so?
I ran when I was a teen then after school I stopped.  4 years ago my daughter Taylor wanted to start running and asked me if I could help her.  I initially told her she wouldn’t want to do it. She insisted and we started at .25 miles.  I pushed her and ran with her being there during the winter, almost like coaching her,  and myself without really realizing I wasn’t just helping her.  I was also starting to get back into it myself.  After 3 years she decided she was done running and I decided I wanted to really get back into it.  So, I started running with Will in the Running Soles running group approximately 3 years ago. I then started with 5k moved up to 10k and then a 10 miler and a half marathon. 

How long have you been running?

2018 Rodes City 10K w/Christopher his son

Approx 4 years now since high school.

Did you participate in any other sports over the years?
None

Did you run in grade school, High School or College? 
Yes, I ran in middle school and high school for Larue  County

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 

• 5k  - 21:47
• 10k  - 47:57
• 10 mile -  1;20:52
• Half Marathon -  1:51:45

What is your most memorable race or races and share a little about at least one of them?
My most memorable race was run for play at GC Burkhead with my daughter  in 2014 her 1st 5k, then the Anthem 5k with my son in 2017.

Do you have a favorite workout you do?
Stationary Bike 

As you often run with the Running Soles group what do you find is most beneficial with running with a group? 
Having the support of all the runners while they all give valuable tips and pointers

How about a favorite route you like to run?  
I like running a loop around Elizabethtown

What is your favorite distance to run and race?
The half marathon

Helping and Encouraging at the 2018 Backyard Classic

What shoes do you run in and what do you like about them? 
I run in Altras. The wide toe area is awesome

Do you have any long-range plans?
I want to run the Pistol 100 in March

What do you like best about living and running in KY?
The scenic routes and the fact I can trail run or street run

Anywhere else you would like to visit to run? 
I would like to run in Colorado

Do you have any bucket list races/runs?
I'd like to do the Daytona Run and Dessert Rats Trail Running Festival 50K

What do you struggle with most with regards to running?
Time

What do you see as a trend in running?
More people working on running Ultra races

Working out in the Running Soles stairwell

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be? 
Don’t give up and if others say anything demeaning they are just jealous because they don’t get off the couch and do it themselves

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

Any closing comments?
I am blessed to have the running group and my family for all the support they give me.

Weekly Rundown #113

"To be a really good ultrarunner, you have to be 
thinking all the time and working with the 
course and working with yourself."

Ann Trason

This week's Interview Tuesday was with Mike Silva, I talked to his wife Kim the week before

Speaking of interviews if you want to catch up on older ones you can do so here

iRunFar.com's This Week in Running: November 5, 2018

LetsRun.com's The Week That Was in Running: October 29 - Nov 4, 2018

And from the above Week in Running I found this interesting: if you have not already read it:
With regards to NYC - found this interesting: Second half split for Mary Keitany was 66:58, who won the women’s race in 2:22:48, at the 2018 New York City Marathon.  As a note her first half split was 75:50 and by the way the Official American record for the 1/2 marathon is 67:25 by Molly Huddle. Whereas Jared Ward who took top American honors in sixth in 2:12:25ran his second half in 66:59,  keep in mind he went out much faster at 1:05:25

Local runner Zack Beavin, who I interviewed here and did an update here, ran an Olympic Marathon Trials Qualifying time at the Indy Monumental Marathon a couple weeks ago and here is his report on that run

Do you like running on a treadmill - Jacob Puzey finds it important for him

BBC looks at The Secrets of Endurance Athletes

Abraham Kiptum, the new world record holder in the half-marathon, is entered in the December 7th Abu Dhabi Marathon

Keitany and Desisa win the NYC Marathon

A look at Fasted Workouts - I tend to do up to 2 hour workouts fasted, well I do have a cup of coffee with heavy cream so then technically not fully fasted,  and if longer use a modified Bullet Proof Coffee.  Also, on really long workouts - say 5-7+ hours I may also use some other things just to be topped up for a long day running or riding as well as trying out race day nutrition and also depends on how fast I may be planning on going.

A look at trail running in Nepal - The Annapurna 100

The Walkathon's of the 1930's - Not the walkathons of our youth to raise money

Dan Plews talks about his LCHF training and how he raced at Ironman.  Dan was 22nd and the first Amateur at the recent Kona Ironman as well as setting the AG record.

A look at what has helped 5 runners have success, one of these is Steve Speirs who I interviewed some weeks ago,  Part 1 & Part 2

Something many probably do not practice, I know I do not,  and should for Ultras is walking

Setting goals can, and should, lead to further goals an not just stopping once completed: Why Run an Ultramarathon  to Find a Taller Peak

As I have mentioned a number of times, and yes I am working on a review, get a copy of Dr. Mark Cucuzzella's new book Run For Your Life and also check out it's accompanying website RunForYourLifeBook.com.  If you do not think one person can make a difference look at what Mark has done in his area to re-educate on nutrition and health


Masters News
Bernard Lagat did not run as fast as he hoped but NYC was not his last marathon

Want to figure out your age equivalent time - well you can do so here


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

Looking for a Thanksgiving Day run here is one of them:  Pilgrimage in the Park 5K Trail Run - Pulaski Cty Park, Nancy, Ky - November 22, 2018.  For others in KY you can check here

If you are in, or near, Elizabethtown KY on December plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100 December 1st, 2018 in Falls of Rough KY

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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
Rough Trail 50k, Pine Ridge, KY - November 10, 2018
Tunnel Hill 100, Vienna, IL - November 10, 2018
Franklin Mountain Trail Run 50k, El Paso, TX - November 10, 2018
Chino Hills 50K, Brea, CA - November 10, 2018
Colossal-Vail 50/50, Vail, AZ - November 10, 2018
Nashville Marathon & Half Marathon, Nashville, TN - November 10, 2018
Louisville Marathon, Luisville, KY - November 11, 2018


Past Weekend Race Results
Run Amok Trail Races, Harrison, TN - November 3, 2018
Pinhoti 100, Sylacauga, AL - November 3, 2018
Mountain Masochist Trail Run, Lynchburg, VA - November 3, 2018
JMF Trails Hillbilly Half, Louisville, KY - November 3, 2018
Mt. Lemon Marathon & Half Marathon, Tucson, AZ - November 3, 2018
Ozark Trail 100, Steelville, MO - November 3, 2018
Rio Del Lago 100, Granite Bay, CA - November 3, 2018
USATF 5K Championship, New York, NY - November 3, 2018
Shut-InRidge Trail Race, Asheville, NC - November 3, 2018
New York City Marathon, New York, NY - November 4, 2018


15 Hours with Ann Trason


For those doing 100 miles this weekend


If you did not get to watch the NYC Marathon you can do so here


A look at the 2019 Golden Trail Series


Running in Bolivia


4 Deserts Gobi March Mongolia 2018 Highlights