Weekly RunDown #119

"Cross-country is racing in its purest form and it always brings me back to the pure love of competition. I don’ t look at the clock and check my splits or worry about the weather. You get out there and just go, trying to push it to the max." 

 Dathan Ritzenhein

This will be the last Weekly RunDown for 2018 as I take a break for the week between Christmas and New Years.  I looked back and found I started this weekly review Sept 9, 2016 so have been at it for a little over 2 years and it has been fun and hope you have enjoyed the posts - looking for many more years to come.

This week's Interview Tuesday was with Eric Towle - enjoy the last interview of the year as next year where I will move to an interview every other week

iRunFar.com's This Week in Running: December 17, 2018

LetsRun.com's The Week That Was in Running: Dec 3-16, 2018

This week's Morning Shakeout by Mario Fraioli that comes out every Tuesday - good stuff so you might want to sign up

Seth of The Viking Runner shares his thoughts over running 1000 miles in the last 8 months - Miles of Curiosity

While not a runner this is an interesting interview with Floyd Landis on doping, anti-doping and other topics- Part 1 & Part 2 - I will add I use the CBD that Landis sells at Floyd's of Leadville

Race report on The Punisher 50, held on Samal Island in the Philippines, which was put on by Vertical to Sky and race director Doi Calbes who I interviewed some weeks ago.

Also, here is an article on The Punisher 50 race from the Davo SunStar

You may not hear much here in the US but the Japanese had a pretty good year in the marathon w/16 guys under 2:10.

What do you think of power meters for running - I have one and am not sure what to think of it.

The Negative Splits Podcast in Episode #123 talk to Megan and David Roche about their new book - The Happy Runner

A look at the question: Is more cushioning is good for long distance running

Lots of races left of this list but still some good races

If you enjoy running Ultras do not leave out short races

Part 2 of a look at the Running Event that was in Austin TX - here is Part 1 Shoe Reviews

Competitor Running looks at Camille Herron and her running without fear

Need some reading, or a last minute gift, check out the side bar of the blog - yes they are affiliate links but the small amount I get for items bought via links basically goes into getting more books to read and review


Masters News
Gene Dykes (70) runs 2:54:23 to break Ed Whitlock's age group world record

Trail running after 50: Becky Bates


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

If you want to run the Kentucky Derby Festival 1/2 Marathon or Marathon the price goes up December 14th so sign up now

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
Charleston 100, Charleston County, SC - Dec 28-29, 2018
Last Chance Marathon & 1/2 Marathon, Bellingham, WA - December 31, 2018
The River Loop 24/12/6 Hour Races & Relay, Mills River, NC - Dec 31 - Jan 1, 2019
Hardmoors 30, Robin Hoods Bay, North Yorkshire, UK - Jan 1, 2019
Texas Marathon, Kingwood, TX - Jan 1, 2019


Past Weekend Race Results
Houston Running Festival, Houston, TX - Dec 15, 2018
Lookout Mountain 50 Miler, Chattanooga, TN - Dec 15, 2018
Paramount Ranch Trail Runs, Calabasas, CA - Dec 15, 2018
Otter Creek Trail Runs, Brandenburg, KY - Dec 15, 2018
The Punisher 50, Samal Island, Philippines - Dec 15, 2018


Dathan Ritzenhein's win at the 2017 Great Manchester Run 10K


Successful Runners


RidgeRUNers - The RUNdown #13


The latest Mtn Outhouse News


FloTrack's Best Kicks of 2018


A Finish Line Celebration Gone Wrong


2018 Canadian Death Race - Solo Winner


While it is riding, well mostly riding, this past weekend's Cyclo-Cross nationals had a lot of running.  Truth is there was more mud and tough running than in many Cross-Country races now a-days

Interview Tuesday: Meet Kentucky - via Minnesota - Runner Eric Towle

Indianapolis Monumental Marathon

I have only met Eric once, at a Running Soles Tuesday night run.  But since there have had some conversations with him with regards to his working to be fast adapted and looking to use MAF principles for his training.  Hoping to get to know him better in the new year - so enjoy learning more about Eric.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m married to my high school sweetheart, Bobbi, we are both natives of Duluth, Minnesota and have three amazing sons, Jack (7), Luke (5), and Caleb (3). We spent most of our lives in Minnesota until I joined the Army in 2008. Then the adventure started and we have lived in four different states and two states twice! We have lived in Kentucky for a year and a half.

What is your profession?
I am an Armor officer in the US Army and currently stationed at Fort Knox, KY.

How did you start running and what prompted you to do so?
Running found me! I never thought of running when I was growing up. I went on my first ever run when I started the process of joining the Army. In order to join I had to pass a physical fitness test, which included a two-mile run. Let’s just say that my first run, or should I say walk/jog, did not go well.

How long have you been running?
I’ve been “running” when required for the past ten years. However, I never really enjoyed it and always thought of running as a requirement. Most of my runs were forced at someone else’s pace, while running in a large formation that limited proper stride and form. However, in the spring of 2016 that all changed. Up to that point I had run only a handful of 5k's and a half marathon all of which were in 2010. I had a good group of friends that motivated me that year! My home town puts on an amazing marathon (Grandmas Marathon) that the whole community supports. The race is held in June and it was always something that I thought of participating in ever since I joined the Army. The problem was that my schedule never supported my desire to run the race. I was either deployed or busy with training during the month of June as well as the fact my anniversary falls on the same weekend. In 2016 the stars aligned and I knew my schedule supported the race. I jumped in the deep-end and signed up for the full marathon. Why go small right! That race started it all, I haven’t stopped running since.

Jungle Cats: Not fast But Furious. Ragnar Kentuckiana

Did you participate in any other sports over the years?
No.

Did you run in grade school, High School or College?
No.

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 - 20:40
• 10K - 42:11
• ½ Marathon - 1:30:38 Urban Bourbon
• Full Marathon - 3:21:14 Indianapolis Monumental Marathon

You mentioned you had a hard 50K coming up followed by a 100 miler in March.  What races are those and will this be your first 100 miler?
I’m running the Louisville Lovin’ the Hills in February. I’m a road runner at heart and am a little worried about the hills, but I’ll be ready for it. As for the 100 miler, I’m running my first ever 100 miler at the Pistol 100 miler in March.

How has training been going for the two races?
After Monumental I shifted all my focus to training for ultras. That primary included building my weekly base miles and slowing my pace to manage my heart rate. Specifically, for Lovin’ the Hills I have been incorporating hill work outs and as much trail running as possible. This past weekend I had the opportunity to pace Will Rivera at The Falls 100 Ultra, and let’s just say the course prepared me well for what to expect if conditions are the same this year at Lovin’ the Hills as last year, wet and muddy! Everyone always talks about how much they enjoy trail running and I’m starting to understand why. I’m really enjoying my trail runs.

We also talked some about your move to a Low Carb-High Fat (LCHF) diet – how did it come about that you moved that way and how has it been going?

Fort Knox Army Ten Mile Team

About two years ago I started eating Keto/low carb. At the time I didn’t connect the benefits to running and was doing it as a way to cut body fat and change my eating habits. Once I realized the benefits of fat adaption I really became excited about low carb high fat. Anyone interested in learning more about transforming your body to burn fat for fuel vs eating a ton of carbs I recommend the following books: Primal Endurance by Mark Sisson and The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney. I’m amazed by the energy levels I maintain even during long fasted runs.

Along with that I think you are also running at a lower HR using MAF or some version of MAF.  Can you share some about how you came to train this way and how it is  going?
While reading Primal Endurance I learned about MAF (Maximum Aerobic Function) training. I have been using the MAF model exclusively for the past four weeks since Monumental Marathon. I run a lot of the same routes on Fort Knox, so it is easy to track my progress. What I have found is that it is working well. I have tracked my average heart rate on the same route and my pace is getting a lot better. When I first started I would average around a 9:00-9:45 pace at a heart rate of 148. Now on the same route I average 8:00-8:30 at a heart rate of 140/145.

Also, how do you mix in harder runs or what is your general plan in using MAF and then also getting in harder runs?
I follow the 80/20 philosophy by Matt Fitzgerald. Basically, I run 80 percent of my runs as easy MAF runs and only 20 percent at an elevated heart rate. Currently, I only do one hard work out a week, either a speed workout, tempo run or hill workout.

What is your most memorable race or races and share a little about at least one of them?
I really enjoyed the Indianapolis Mini Marathon. The race is held the weekend following the

Half Marathon PR Urban Bourbon

Kentucky Derby Mini, which I had just PRed. I was excited to be running the race as it received great reviews and is considered one of the largest half marathons in the country. What made the race exciting for me was that they had a special medal given to the first 500 finishers. I knew my time from the previous weekend would get me close, but with a field of almost 35,000 runners it was going to be a hard race. I gave that race everything I had, I even PRed my 5k and 10K during that race. As I approached the finish line I knew I was going to be close if at all to getting in under 500, but it happened. When the volunteer put the 500 club medal around my neck I was beyond excited!

Do you have a favorite workout you do?
I enjoy speed workouts. I don’t think I hit the track enough, but every time I do I leave the track feeling accomplished. You can gain so much, just by running around a ¼ mile track.

How about a favorite route you like to run?
There is a seven-mile route that I have around my house that incorporates about 3.5 miles of rolling hills that I love. I run that route at least two or three times a week.

What is your favorite distance to run and race?
I enjoy racing the half marathon. I feel like I can give it my all but it doesn’t take forever to finish the race.

What shoes do you run in and what do you like about them?
I run in Hoka One One Clifton’s and Bondi’s. I like the support and cushion they provide and have noticed fewer aches and pains following long runs.

Getting ready to pace at The Falls 100 Ultra

Do you have any long-range plans?
My big race of the spring is the Pistol 100. I’m focused 100% on that race. I would like to close out the spring with a few more marathons. I think a BQ is achievable with the right training, but that will wait until Pistol is over.

What do you like best about living and running in KY?
I like the terrain. Kentucky has it all you can run flat roads or crazy elevation changes on trails. I ran the Bourbon Chase this year and really enjoyed the rolling hills along the route. I think Kentucky has some of the best running terrain.

Anywhere else you would like to visit to run?
Nowhere especially but running is always on my mind when planning vacations. I’m always pulling up map my run and figuring out where to run while traveling. I never leave home without my running shoes!

Do you have any bucket list races?
Like most runners, my bucket list race is the Boston Marathon. There are a lot of races I would like to run but none rank as high as Boston. I’ll be training for it and hopefully 2020 will be my year.

What do you struggle with most with regards to running?
My greatest struggle does not have to do with running at all. It is the challenge of getting out of bed to go running. Waking up early for a long run before work is harder than the actual run itself

What do you see as a trend in running?
Times are getting faster. No matter the race the finishing times are getting faster. I’m amazed at some of the recent results, such as Eliud Kipchoge finishing the Berlin Marathon in 2:01:39 and Zach Bitter finishing the Tunnel Hill 100 miler in 12:08:36.

Freeman Lake Trail Series

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 give up. If you don’t challenge yourself you won’t change yourself. Running is about dedication and it takes commitment to improve yourself.
2. Find a group of like-minded runners. I can’t thank the Will Rivera and all the runners of Running Soles in Elizabethtown Kentucky enough. I would not be where I am today along my running journey if it wasn’t for the inspiration of others. I have learned so much from fellow runners and they keep me accountable to my weekly mileage.
3. Set realistic achievable goals for each running season. I have found that improper training or increasing my mileage too fast has caused injury and setbacks. Decide early what your goals are and decide what is achievable. You can’t do everything in one season. Just be honest with yourself.

Do you have a website or other social media site you would like to share?
For anyone in the Elizabethtown/Louisville Kentucky area I recommend you join the Running Soles training page on Facebook

Weekly RunDown #118

“When other people get tired, they stop. I DON’T. I take over my body with my mind. I tell it that it’s not tired and it listens.”

Yiannis Kouros

This week for Interview Tuesday I talked to Kentucky and Masters runner Rick Torres

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

Nice to see a local race, well local for me, the No Business 100 get a good write up in Ultrarunning Magazine

If you have not heard Camille Herron ran the Dessert Soltice December 8th and 9th and in the process broke the Women's American 100 Mile Track Record (13:25) and the Women's World 24 Hour Record @ 162.919 miles.  Here is an article from Women's Running , from Sports Illustrated,  Outside Online and Fast Running

In light of Camille's record it reminds me of the astounding distance Yiannis Kouros ran, 303.506km (188.59 miles), back in 1997 and here is a look at Yiannis Kouros

3 days taken off the FKT for Scotland's Cape Wrath Trail

A look at February 2019's Tarawara Ultramarathon

You might not have heard of the Dublin Marathon but 20K people have heard of it as it sold out 10 months before the race is to be run

Interviews of the winners of the 2018 Ultra-Trail Australia

Des Linden and Yuki Kawauchi will be back to defend titles at the 2019 Boston Marathon

Congrats to iRunFar's Bryon Powel and Megan Hicks who got married this past Monday

if you want to run one of the USATF National Championship Trail races here they are

You hear it all the time it seems - Hack this or Hack that - but maybe we should stop trying to hack everything

Kipchoge and Ibarguen named IAAF 2018 World Athletes of the year

The Viking Runner looks at Kenyan Running

If you want to run the Kentucky Derby Festival 1/2 Marathon or Marathon the price goes up December 14th so sign up now

I just ordered David and Megan Roche's new book The Happy Runner and Trail Runner Magazine has an excerpt from the book.  I am looking forward to reading it and once I am done, in a month or so, I will have a review of it.

People may argue over the benefits of a LCHF diet for shorter races but more and more evidence shows it is a plus for Ultra's as seen by Jason Schlarb's (actually tied with Diego Pazos) win at UTMB Oman

I came across this list from 2014 so not sure how many races are still around but if you are in Australia here are 10 to look into - anyone run any of these?

Need some reading check out the side bar of the blog - yes they are affiliate links but the small amount I get for items bout via links basically goes into getting more books to read and review


Masters News
Mentioned above but check out this weeks Interview Tuesday interview with Masters runner Rick Torres


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

If you want to run the Kentucky Derby Festival 1/2 Marathon or Marathon the price goes up December 14th so sign up now

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
Houston Running Festival, Houston, TX - Dec 15, 2018
Lookout Mountain 50 Miler, Chattanooga, TN - Dec 15, 2018
Paramount Ranch Trail Runs, Calabasas, CA - Dec 15, 2018
Otter Creek Trail Runs, Brandenburg, KY - Dec 15, 2018
The Punisher 50, Samal Island, Philippines - Dec 15, 2018


Past Weekend Race Results
Hillside Hustle Half Marathon/10K/5K, Clermont, KY - Dec 8, 2018
Desert Solstice 24hr/100 Mile, Phoenix, AZ - Dec 8, 2018
Hellgate 100K, Natural Bridge Station, VA - Dec 8, 2018
Bell Ringer 50k/25k Trail Run, Burns, TN - Dec 8, 2018
Brazos Bend 100, Brazos Bend State Park, TX - Dec 8, 2018
Daytona 100 Ultra, Daytona Beach, FL - Dec 8, 2018
Rocket City Marathon, Huntsville, AL - Dec 8, 2018
Tucson Marathon, Tucson, AZ - Dec 8, 2018
Back 40 Trail Run & Ride, Bella Vista, AR - Dec 8 - 9, 2018


A look at the Desert Solstice 24 Hour where Camille Herron broke the 100 mile American Women's Record and the Women's 24 Hour World Record


Dream Chasers - Ultra Runner Motivational Video


Ridge RUNers - The RUNdown - Episode #12 | Hellgate 100k, Bigfoot 50k, Hitchcock Experience and More!


Now lots of Cross Country

2018 Girls Foot Locker National Championship - Make sure to at lest check out the last 1/2 mile


2018 Boys Foot Locker National Championship


2018 NXN Highlights - Nike Cross Nationals


2018 European Men's Cross-Country Championship


2018 U20 European Cross-Country Championship - Another of the Ingebrigtsen wins


2018 European Women's Cross-Country Championship

Interview Tuesday: Meet Kentucky and Masters Runner Rick Torres

2015 Run The Bluegrass !/2 Marathon

This week I talk to fellow Kentuckian and masters runner Rick Torres who is competitive not just in his age group but is often up there with the younger runners at local races.  Rick is another runner who has been at it for a long time so be encouraged and inspired that age is not something to stop you running or competing.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I grew up in Bettendorf, Iowa and I'm 56 years old. I was born in Mexico City.  I've been married to Leslie Torres for the past 14 years. She has been extremely supportive and inspires me to do my best.  We have a son Ryan, who is a Captain in the US Army who is currently stationed at the United States Military Academy at West Point.  I proudly served in the Air Force from 1981-1989 and in the Army from 1989-2006.  I graduated from Sullivan University in 2003 with a B.S. Business degree and a Masters Degree in Business from McKendree University in 2015.  I live in Elizabethtown, Kentucky.


What is your profession?
I retired from the US Army as a Master Sergeant in December 2006. It's hard to believe I've been retired 12 years from active duty. I'm currently working as a Department of the Army civilian, as a Contracting Officer for the Mission Installation Contracting Command at Fort Knox. 


How did you start running and what prompted you to do so? 
I started running in the 5th grade in preparation for the Presidential Fitness Test. My favorite event was the 600 yard dash, and I did well enough in the other events to earn the badge. But at the end of the school year at the city championships I ran the 600 yard dash.  I remember going out with the leaders then being passed half way into the race by 3/4 of the field. I was devastated that I didn't earn a top 3 finish. But I was determined not to give up and trained like crazy to get better over the next three years. I  joined the local running club called the Cornbelt Running Club. They still put on a series of races and fun runs for the Quad City running community. I loved that they sponsored races throughout the year from 1 mile to 10 mile races.  They also put on a  race the last weekend in July called the Bix 7 Miler which now draws some of the best runners in world.

How long have you been running?
I've been running since 1974. But in 2007, I had to take about 20 months off due to knee problems. I gained about 30 pounds and felt terrible. I remember watching the New York City Marathon in 2009 on television and telling myself that I needed to get back into shape. It took me a few years to get back into racing shape, but it's been worth it. I knew I had to get back into a running lifestyle. I talked to my boss about changing my work hours and he didn't have any issues with it. I got serious about training again and started winning races here in E'town and then around the state.  


Did you participate in any other sports over the years?
I did a variety of sports growing up in Iowa. Living in Dan Gable country in the 70's wresting was mandatory in junior high school. I wasn't very good but I had fun. I also participated in Little League baseball (all-star my final year), played flag football and basketball as a pre-teen. I also tried pole vaulting in my friend Pat Rose's backyard.

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

2016 Quad City 1/2 Marathon - Moline, IL

I ran the 880 yard run in junior high school and in high school I competed in everything from the quarter mile to the 2 mile.  I also ran cross country, which back then in Iowa was 1.5 miles  (freshman) and 2 miles at the varsity level. I earned five varsity letters (3 xc and 2 in track) while at Bettendorf High School. I qualified for the 1981 Drake Relays my senior year in the 3200m.  When I wasn't participating for my high school, I was running road races around Iowa and Illinois. I loved the roads and even managed a 33:20 10K.

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
PR's                                                                Over Age 50 PR's 
• 3 Mile- 15:30 (1983)                                    16:50 (2017)
• 10K -  31:54  (1995)                                    36:38 (2016)
• Half Marathon - 1:12:55 (1995)                1:20:46  (2015)
• Marathon - 2:52:10 (1987)                        2:56:08  (2016)

You not only run road races you also run on the track – how do you compare the two?
I think you really need to be in top shape when you race on the track. The track is unforgiving and will point out any weaknesses in your fitness.  Also, running track you need to stay focused on your competition.  Running road races you can get away with a few things like using the course to your advantage. If you know you have certain strengths you can maximize those out on the course.  Road races can also have great scenery to let you take your mind off the pain and sometimes there are crazy fans to keep you motivated. 

What do like about track racing?  
I like the fact that you can compare your effort with any other person for a specific distance and know how you stack up.  The track is accurate so you know exactly what fitness level you are at on that day.

You have done quite well at marathons, any thought of trying an Ultra? 
I'm actually a better half-marathoner than a marathoner.  My current marathon time from 2016 should be faster when based off my half marathon time.  So that tells me I need to work on my endurance. I've never run a decent marathon- I fell apart (leg cramps) when I ran my 2:52, walking the last mile after being on 2:38 pace.

I've been asked several times when will I compete in an Ultra.  Will Rivera and my brother-in law Eric Bloomquist keep telling me I need to do one.  Maybe one of these years when I have more time to train.  I really want to get faster at the half marathon distance.  My goal is to break 1:21:00 in 2019.   
What is your most memorable race or races and share a little about at least one of them?
The 1978 Bix 7 Mile.  The year before as an 8th grader, I ran it in around 51 minutes. I came into the race feeling good about myself. I had just broken the freshman 2 mile record with a 10:28 in May. I went through a good train up and I knew I was fit. So at the start of the race, I thought -  just go out conservatively since everybody takes off like a rocket up that huge hill. I told myself run smart and don't quit when the going gets tough. Anyone who has run Bix will know what I mean. It was designed by John Hudetz who ran the Boston Marathon the year prior and he wanted to bring a flavor of that race back to the Quad Cities in 1975.  I made it to the turn around and thought wow this is going well. I kept passing runners as I reached mile 6 and figured only one more mile and I'm home. I dodged some arts and crafts tables and sprinted to the best of my ability as I neared the finish line. They didn't have chip timing back then. They would post the results on butcher paper on the Woolworths window. I was happy to learn that I had won the 15 and under age-group running a 40:35 and finishing in 39th place overall out of 551 runners. I got called up on a makeshift stage next to a U-Haul box truck to get my trophy. But not in my wildest dreams would I think that 39 years later, I would win a Bix 7 and the 50-54 age group trophy in 43:50.

1981 Drake Relays- High School 3200 meter. I finished 12th, but just being there and seeing so many great high school athletes competing was an honor.  I also got to see this young college freshman named Hershel Walker run the 100 meters for the University of Georgia. It was an incredible sight! Also seeing Steve Scott run a 3:58 mile was pretty cool. The 4 x1600 meter relay was also memorable, as Iowa State University ran a 16:09 to break the meet and stadium record.

2018 USATF Nat. Championships 1/2 Mara.

 2013 Boston Marathon. I dreamed of running Boston as a kid reading Runner's World back in the late 70's.  At 50 years old, I qualified with a 3:11 at Chicago in 2012. But during my train-up for Boston I suffered shin splints.  I was still happy to be going to Boston after all these years and just participating in the race. On April 18th, I woke up that morning kissed Leslie and caught the bus to Hopkinton taking in all the sights and sounds. It was a beautiful morning and as I toed the line and I realized that I was fulfilling a dream that a young kid from a small town in Iowa had made it to the most famous race in the world. I loved that the course was lined with people 3 and 4 deep cheering on the runners. I wanted to run faster, but I finished in 3:09 and felt like a champion.  I was elated to have that medal placed around my neck and went to look for Leslie. I tried to retrieve my gear that was on the school bus. But somehow got misplaced and the lady who finally found it apologized for taking so long to locate it. I told her not to worry. I met Leslie at the reunion area and we headed back to the Marriot Copley Hotel, which was only a block from the finish line. We were watching the local channel that was carrying the marathon live. Sitting at the computer posting some photos to Facebook, we heard a loud blast and saw smoke start to rise over the library. Next we heard the second explosion and watched a hundreds of people running down the streets. We were told to stay in our room, next we saw police officers on the roof tops of the hotel. We had planned on eating lunch at a restaurant where the second bomb had detonated. I often think if I hadn't been injured and run faster or if my bag had not been misplaced- would Leslie and I been down there during the second blast? It went from a day of celebration to a day of terror. I still think of Martin Richard, Krystle Campbell, Lu Lingzi and Officer Sean Collier who were killed by those terrorists. Boston remains a special place in my heart because of the spirit and strength of the city that came back even stronger in 2014.

2016 Quad Cities Half Marathon. This race starts in Moline, Illinois and crosses over into my hometown of Bettendorf and then into Davenport. It goes back over the Mississippi River and into Rock Island then back to Moline. The race is a first class event with a marathon and 5K option as well. The entire race staff goes out of their way to make you feel special and people on the course cheer you on to run your best. The weather was a little warm that day, but I wanted to go out and see what was in the tank after all this was my hometown. I felt good and decided to pick up the pace. I was hoping for a 1:23:30 time since I had missed some training due to a busy work month. I threw caution to the wind and went for it.  I didn't know that this would be the last time my dad would get to see me run. My dad was my biggest fan and he wasn't doing too well (he would pass two months later) but my brother brought him down to see me at the 5 mile marker next our local K&K Hardware store. I ran my fastest split of the race and I ended up running a 1:22:30 and took 14th place overall at the ripe old age of 54. I was incredibly blessed to still be competing on the streets that I did as a 5th grader. It made me feel young again and having dad there made it extra special.

Do you train on trails , road and track – which do you prefer?
I prefer training on the trails. But I really have to be careful because I can just look at a tree root and twist my ankle.  That's why I don't do a lot of trail races.  My wife say's I have delicate thoroughbred ankles. lol

What does your training look like?
I try to stay around 40-50miles a week.  I find if I go over 55 miles I start feeling it in my knees.  Since I'm no spring chicken I need to really watch what I do and get plenty of rest and do a lot of foam rolling.  I'll do a long run of 15-20 miles on Sunday or if I have a big race I'll move it up to give me plenty of time to recover.  I'll do a little speed work if I have a track meet I'm training for.  I try to do negative splits when I train to help with endurance. 

Do you have a favorite workout you do?  
I like to head over to Bernheim Forrest and run Forrest Drive to Paul's Point.  I have a 4.4 mile loop and depending on what I'm training for I'll run 3 or 4 loops. It will humble the fittest athlete- trust me! 

How about a favorite route you like to run?

2016 Louisville Mini-Marathon

When I'm back in Iowa I love to run down by the Mississippi River.   They have a bike-running path that parallels the river.  My route takes me past old childhood friends homes then under the I-74 Bridge and down past where my dad used to work and through Devils Glen Park then back to my mom's house.

What is your favorite distance to run and race?

I would have to say the half marathon. It's a distance where (at my age) you need a good combination of speed and endurance. My body seems to recover the quickest at that distance even more so than a 5K. I love the fact that there are a great number of half marathons available these days.  I think it's a distance that allows you to test your cardio. 

What shoes do you run in and what do you like about them?
I train in Hoka's and I race in Newton's.  I like Hoka because of the cushioning they provide me. I have bad knees and when I started wearing them in 2011 my knees thanked me even though they looked like clown shoes.  Hoka's have come all long way in terms of style and appearance.  They are still light weight but now they come in different models so you don't look like Bozo. lol.

I like racing in Newton Distance Elite or MV2's,  I like that "rocker" feeling they give you.  It took me awhile to get used to the actuator lugs, my calves were really sore at first because I wasn't landing correctly.  I do like wearing Hoka Clifton 1's for a marathon.

Do you have any long-range plans?  
I just want to be able to stay healthy and remain competitive for my age. I'm shooting for a sub 1:21:00 half marathon in 2019 or a top 3 finish at USATF Masters Nationals. 

What do you like best about living and running in KY?
I like the weather here in Kentucky. We get all four seasons without the deep freeze we got in Iowa growing up as a kid. I like meeting new and interesting people through running. There is a great group of folks here in Kentucky- from Louisville to Bowling Green to Lexington! I've met some great folks like Scott McAnally, Robert Izzgarjan, Thomas Reed, Travis Martin, Chuck Blinn, Rachel Parrella, Matt Hoyes, Will Rivera and so many others. As a bonus, when I arrived at Fort Knox in 2001, I re-united with my old Bettendorf High School Graphic Arts teacher and former 2:12:06 marathoner, John Wellerding who lives in Louisville. I've lived several places while in the service from California, Korea, Japan, Oklahoma, and Washington D.C. but Kentuckians are extremely friendly. 


Anywhere else you would like to visit to run?
I would like to complete all of the World Major Marathons.  I have Boston and Chicago marked off the list, but I still need New York, Berlin, London and Tokyo.

2016 Lovin' The Hills 15 Miler

Do you have any bucket list races?  
Peachtree, Falmouth, Bay to Breakers, Warf to Warf, a Masters track meet at Hayward Field in Eugene,  Oregon and the Big Sur Half Marathon.

What do you struggle with most with regards to running?
I struggle with speed work. I get injured if I go too hard.  My speed work is usually done by competing in 5K's. 

What do you see as a trend in running?
I think because of all the technology currently out on the market runners will train smarter and therefore run faster. This could also translate to runners increasing their longevity.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Have fun and don't worry what everyone else is doing- just concern yourself with what is in your backpack. Running takes time and hard work to realize your goals.  If you don't succeed figure out what went wrong and go back to the drawing board.  Don't be afraid to fail. Everyone is at different stages of their life, so don't worry if you aren't running fast now- you can improve over time.




Do you have a website or other social media site you would like to share?
No website.  I'm on Facebook, Athlinks and Strava

Any closing comments?
I love just being able to toe the line on race day and know I've done everything I could to get there. 

Thanks for allowing me to share my story. I hope I can inspire others to stay in shape regardless of how old they might be and to stay motivated when times are tough.  I hope I can still run into my 80's.

Weekly RunDown #117

"If you have the courage to fail, then you have 

the courage to succeed."

Shalane Flanagan

This week for Interview Tuesday I talked to Campbellsville Kentucky's Joey Hartlage

Will River's report on his run, and win, at inaugural running of The Falls 100.  It was a complete mud fest with races firm a half-marathon to 100 miles.  Will won the 100 miler was one of only 3 finishers out of 25 starters due to the conditions.

Seth Hardwick, a local runner I will be interviewing in the coming weeks has started a new blog called The Viking Runner and here is one his posts on The Art of Competition

Hayley Sutter going for a 2:45 Olympic Trials qualifier at CIM collapsed right before the line and crawls across to get a 2:45:00 chip time but the Trials usually takes the gun time which was 2:45:07.  She will petition to get in and if that fails will try again

A look at the US Marathon Championships at this past weekend's CIM

Interesting abstract on highly cushioned shoes that says they increase leg stiffness and amplifies impact loading and does not decrease it as one would suspect

Leave it to Runner's World to call running slow at a recovery pace - "Sexy Pace."

A look at the Cayman Island Marathon run this past weekend where Steve Speirs whom I interviewed and who has won 4 times got second this year, the 6th time out of 10 he has gotten runner up.

iRunFar.com's This Week in Running: Dec 3, 2018

LetsRun.com's The Week That Was in Running: Nov 26 - Dec 2,  2018

John Fegyveresi talks about his getting into this year's Hardrock after running last year, his first year, and feeling some guilt

In the men's race Japan gets it's first winner in 14 years at Fukuoka

What do you think about the new Spartan Trail Series.  How about charging to be a spectator?

Joe Gray and Dani Moreno defend their titles at the XTERRA Trail Run World Championships in Hawaii

Trail Runner looks at 7 trail shoes

Ultrarunning Magazine's 2019 Shoe Preview

The 2018 European Cross Country Championships are this weekend

Are you getting enough vitamin D

A recap of the Abu Dhabi Marathon run last night, EST time -


Masters News
Jenny Hitchings (55) sets 4 American records in 4 months

USATF Masters Newsletter


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

If you want to run the Kentucky Derby Festival 1/2 Marathon or Marathon the price goes up December 14th so sign up now

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
Hillside Hustle Half Marathon/10K/5K, Clermont, KY - Dec 8, 2018
Desert Solstice 24hr/100 Mile, Phoenix, AZ - Dec 8, 2018
Hellgate 100K, Natural Bridge Station, VA - Dec 8, 2018
Bell Ringer 50k/25k Trail Run, Burns, TN - Dec 8, 2018
Brazos Bend 100, Brazos Bend State Park, TX - Dec 8, 2018
Daytona 100 Ultra. Daytona Beach, FL - Dec 8, 2018
Rocket City Marathon, Huntsville, AL - Dec 8, 2018
Tucson Marathon, Tucson, AZ - Dec 8, 2018
Back 40 TrailRun & Ride,  Bella Vista, AR - Dec 8 & 9, 2018


Past Weekend Race Results
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


A new, well fairly new as they are on #11, video post called The RUNdown with news from Ohio and the east coast by the Ridge RUNers


While not running related still a great story


Road to Auburn - Pioneers of the Western States


Looking forward to watching next years race


I had not seen this video of this years (2018) Yamacraw 50K/20K/10K - 2019 was sold out in very little time - it is a fun race


MTN Outpost Quad Dipsea Challenge form a couple years ago

Interview Tuesday: Meet Kentucky Runner Joey Hartlage

2014 MSC Steeple Championship

I have met Joey once or twice but hope to run more with him in the coming year - if I can keep up:) . Enjoy reading his interview and get to know more about another local runner.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 24 years old and was born and raised in the south end of Louisville, KY. I graduated from Butler Traditional High School in 2012 and earned my BS in Business Administration (Marketing emphasis) from Campbellsville University in 2016. Since graduation I’ve maintained my residency in Campbellsville, KY enjoying the Heart of Kentucky. I’m less than a month away from earning my MBA from CU as well. I am the youngest of three, enjoy a great cup of coffee and pursue the game of golf any chance I have. I love the Lord with all of my heart and delight in every moment with my girlfriend, Katelyn.

What is your profession?
While being a grad student, I serve as Senior Athletic Enrollment Counselor at Campbellsville University. I’ve served hundreds of students and their families over the past 2.5 years with the admissions process to CU. It’s been a learning experience like no other. Thankfully, two months before completing undergrad, I was offered this position and gladly accepted!

Last year, I had the additional opportunity to be Assistant XC/T&F Coach at Marion County High School and loved the chance to give back to the sport. Unfortunately, I didn’t continue to coach this year due to workload at CU and I was afraid I wasn’t able be there for the team. Yet I know it is not my profession, but I would love to continue to coach again in the near future.

How did you start running and what prompted you to do so?

2108 Bourbon Chase Relay

3rd grade is when I began. Attending a small catholic grade school made it easier to try many sports and I believe having my older brother already in the sport helped me get involved quickly. #RaiderNation

How long have you been running?
If we’re talking first taste of racing, 3rd grade. If we’re talking competitively and actually acknowledging the sport for what it’s worth, not until freshman year of high school (this was when I realized I had a shot at breaking my brother’s high school PRs = extra motivation). From the beginning, I would say 16 years ago.

Did you participate in any other sports over the years?
Grade school were the glory days of basketball (5th/6th “B Team” City Champs), baseball and football. Junior year at Butler I swam to try it out and loved it. I picked up playing golf my sophomore year of high school because my family enjoyed it and over the years we’ve never had a consistent Hartlage “A Player” – Josh (bro) will continue to claim it.

How would you describe your running in High School and College?
High School was definitely a learning experience because it was my first sport where I had my full focus. Only dropping a whopping 30 seconds from freshman year PR to senior year PR felt disappointing, but I can definitely say I was consistent over the years! As I reflect back on it, it was more than setting a PR every race, but the importance of the team aspect.  At State, our best finish was 4th my junior year.  I was never in the Top 3 throughout my HS career, but knew I had to play my part every Saturday.

College was the opportunity for me to reach my full potential. Beating my HS 5k PR during my best 8k freshman year was the first sign. My proudest accomplishments were junior year qualifying for nationals individually, winning the 3k steeplechase at conference and our XC team’s first ever conference championship senior year. This win qualified us for our first ever Nationals appearance as a team.

Katelyn & Joey after the Pack the Pantry Relay in Somerset KY

Finally, through my competitive years of running (and still today) I’ve never developed a kick. If you’ve raced with me or against you should know this one. My high school coach, Brandon Lesher, will never let this one down.

Now that you have graduated from Campbellsville University what differences did you find with regards to running now as compared to then?
The art of running is far more than competing at the high school and college levels. Running can bring people together for a variety of reasons: fellowship, competition, accountability, curiosity, awareness, an outlet, love and much more. Then, I was so focused on my training, the team, what’s next for us, rather than trying to share the social, mental, physical, emotional and spiritual benefits of running. After running collegiately and connecting with running communities, I have more respect for the activity. As many see it today, running will always be a love-hate relationship for me. I don’t plan to ever give it up, but I’ve been in the trenches before where it hurts and also have had a runner’s high for weeks. It has mind of its own.

Training wise- the discipline of running can be hard when you don’t have the same schedule of it four years in a row. It’s not as easy to go out and run the same mileage or simply have the time to do it due to other commitments. I’ll always get on myself for not running, but know it’s also not the end of the world. I tend to find many road/trail races I’d love to compete in, but I can’t bank on my college training anymore.

Do you have any advice for younger runners looking to run after high school?
In my profession I help students with the college admission process and while meeting with their family I tell every student this: If you are serious about competing at the collegiate level and you have the opportunity, take it. I spread this message spreads across all prospective student-athletes who want to be an asset on a college team. Regardless if it’s NCAA, NAIA or NJCAA, all younger runners need discipline and consistency. These practices go in hand in hand. Without discipline, it’s hard to be consistent in your actions. Without consistency, the mental muscle of discipline will weaken over time.

North Cheyenne Park Colorado Springs, CO

Do you still have a connection with CU?
As stated above, yes. I work full-time in the Enrollment Office and a full-time grad student. Most importantly, I still make time to join a staff intramural team and put a beat down on some students ☺

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

• 3k - Steeplechase | 9:49
• 5k - | 15:35
• 8k -  | 26:22
• 10 Miler -  | 59:53

What is your most memorable race or races and share a little about at least one of them?
Junior year, Mid-South Conference 3k steeplechase. Two meets prior I had pulled my groin throwing a javelin, therefore two weeks before MSC I barely totaled 20 miles. A heated pad was the only way to loosen my muscles up, but adrenaline took over at the start. A few jumped upfront to slow the pace, but I was in the mindset of qualifying for nationals so I took over and never looked back. Second to last water pit I landed on both feet = momentum gone and pain kicked in. Basically trotted the last 1.5 laps clipping the last barrier, but came across victorious.

Do you have a favorite workout or workouts you do?
I don’t have a favorite workout, but what I’m most known for and enjoy is the improv workout. I’ll plan for a steady run, but will feel good and jump right into a tempo/progression run. This may seem dangerous to some, but if you feel mentally and physically great why miss out on the opportunity? Straight confidence booster, if needed.

How about a favorite route you like to run?
Walker Ranch Loop Trail – Boulder, CO. I experienced it this past July on vacation and it was the most beautiful trail I’ve been on ( https://www.strava.com/activities/1729950350 ) If not this beaut, than any trail I’ve never ran before!

What is your favorite distance to run and race?

Dylan and Joey at Magnolia Road - Boulder, CO

• Training: I always enjoy a 7-9 milers. Just enough to put some miles on my legs.
• Race: 5k at the moment, but I think the 10k+ will be the new distance in 2019.

What shoes do you run in and what do you like about them?
The Mizuno Wave Riders have been a very comfortable, stylish trainer where I can do long runs in, but still get some speed in without problems. Temporarily I’m running in Nike Pegasus to try something new and I couldn’t pass up the deal. Both solid trainers.

Do you have any long-range plans?
I’m looking to take a run at my first marathon at the end of 2019 or early 2020. Boston qualifying will always be on the checklist, but it’s still in the works. As long as training and miles continue to increase I’d like to take a jab a higher distance trail runs. In 2019 I plan to stay away from 5ks as much as I can unless the organization hosting is something dear to my heart.

What do you like best about living and running in KY?
We are not the most competitive running state at the high school, college and professional levels, but I love how the Bluegrass Family is very supportive for those individuals and teams who have made it up the ladder. Kentucky is also not the healthiest state, but I love following active groups whether it be running, cycling, paddling, hiking or CrossFit clubs/teams/organizations throughout the state. I love to promote running, but would rather promote an active lifestyle because of the benefits I mentioned above. Kentucky is progressing slowly in these areas and any active person would appreciate it if anyone contributed. Lastly, I’ve enjoyed running the trails, roads, hollers and hills of KY, but I’ve only ran a very small portion – another reason why I’ve loved it. It’s a great opportunity to explore KY and see God’s creation.

Anywhere else you would like to visit to run?
It’s hard to beat Eugene, Boulder and Colorado Springs, but any trail in the mountains near a lake is breathtaking. I’ll honestly be content with a trail I haven’t discovered or route near a historical landmark. I need to be a little more intentional about running at KY State Parks on the weekends. Our state is quite beautiful.

Do you have any bucket list races?
Boston Marathon, half or full marathon at Disney and Krispy Kreme Challenge. After running Bourbon Chase I would like to run more Ragnar Relays, but nothing else has caught my attention. Just enjoying the ride.

What do you struggle with most with regards to running?
I’ve always been one to run on my own schedule and if timing works, I’ll put some miles on my shoes. Sometimes this can be rough if due to overcommitting myself to other events on my calendar.

What do you see as a trend in running?

The Incline, Manitou Springs, CO 

Ultras are becoming more common in the region as well as participation in club runs. Running clubs across the state are being started by organizations, specialty running stores, individuals and other ways for accountability purposes and community. This involvement has increased participation in road/trail races, too. Will Rivera out of E-town and Matt Hoyes from Bardstown are two central Kentucky known ultra-runners who have done the dirty work and have inspired roadrunners, like myself, to get a taste of trail races and longer distances.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
The mental side of running is just as important as the physical portion. Remember the reason why you started running, why you’ve continued running, who you’re doing it for or what you plan to gain out of it – and use this to encourage yourself and others. Breaking it down from the beginning helps breaking down the mental and physical barriers that lie ahead of you.

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

• Strava & Instagram are what the hip kids are using.
• Campbellsville Running Club: Strava – Facebook – Instagram

Any closing comments?
If you’re based out of Campbellsville-Taylor County or close, join the Campbellsville Running Club this December or the New Year for group runs:

• Dates & Time: Tuesdays and Thursdays 5:30 PM EST
• Start: Harden Coffee on Main Street