Interview Tuesday: Meet Kentucky and Masters Runner Lucy Gleason

Lucy and Gordon Turner

Initially for this year I was going to only post an interview every other week but as I have been getting a few in and like to post them close to when I get them there will be . few extras in the next few weeks.  Thus, this week for Interview Tuesday I talk to Lucy Gleason of Wayne County Kentucky.  Gordon Turner led me to talk to Lucy as he shared how at 83, turns 84 next month, she is still out running in her neighborhood.  Enjoy and be encouraged by this interview with Lucy.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Nashville Tennessee in 1935 and have a BS from the  University of Tennessee and a Masters from Spalding University in Kentucky.  Having lived in Tennessee, Kentucky, New York State, Indiana my current residence is in Wayne County KY near Lake Cumberland.

What is/was your profession?
A teacher - 4th and 5th grades, special education and Community College

How did you start running and what prompted you to do so? 
Following surgery at age 49 the advice from the doctor was that the quickest way to recovery was to walk!  Walking sounded boring to me, as both my son and daughter were runners in High School and son in college prompted me to run.  The advice from my son: "Mom, get some running shoes and, mom, spend some $$'s!"  -  I did!

How long have you been running?
35 years - 6 days a week and I still buy good shoes from Swags in Louisville, KY!

Did you participate in any other sports over the years?
Cheerleading, basketball and hiking - now I coach the Wayne County Special Olympic track and field team.

If you started running later in life this may not apply but 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 any distance you may have run. 
PR's from years ago

• Marathon - 4:14 (1995)
• 10K - 49:38
• 4M - 34:13

I understand you run mostly in your neighborhood and do not race -  is there a reason for that or is it just what you like to do?
The reason is I know my neighborhood, neighbors, traffic (dead end road to lake), dogs (friendly), delivery drivers (UPS) and postman that are all friends.

Do you have a favorite run you do?
5M - 5K in Wayne County

What is your most memorable race or races you have done and share a little about at least one of them?
Flying Pig Marathon in Cincinnati, it is very hilly and well managed.  Ran with my daughter who cheered me in to win my age group.

When you did run races what was your favorite distance to run and race?
10K's and 8K's as they re just right!

I always like to know what shoes work for people  - So what shoes do you run in and what do you like about them?
The Mizuno Wave Rider for its wide toe box and the Asics Gel Cumulus for its high arch

Is there anywhere you would like to visit to run if you could?
I would like to visit Tacoma Washington as my children and grandchildren live there

What do you struggle with most with regards to running?
When teaching it was in trying to find time to run.  Now the struggle is with the slower pace.  My weekly milage is 20 miles with Sundays off.  When in my 50's/60's I ran 35-40 a week.

What do you enjoy most about running and why do you run when many your age do very little?
Being outdoors (run all year) and meeting other people.  It is a good time to reflect, think, pray and enjoy the beautiful country.  It also keeps my body healthy as well as my mind.

Do you see any trends in running?
Hopefully, running is popular for all ages from young to old.

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

• Just do it!
• Use it (the body) or lose it
• Keep a log - I have been doing so since 1987

Any closing comments?
On my last physical checkup - at age 83 - my doctor looked me in the face - pointed his finger - and said - "Lucy I just want to tell you one thing" (oh no I thought) "DON'T STOP RUNNING!"

********You can see past interviews here********

Weekly RunDown #123

“Sport is not about being wrapped up in cotton wool. Sport is 
about adapting to the unexpected and being able to modify plans 
at the last minute. Sport, like all life, is about taking risks.” 

Sir Roger Bannister

This week for Interview Tuesday I talked to Seth Hardwick who runs for Lindsey Wilson in Columbia Kentucky

Mario Fraioli looks at this past weeks Houston Marathon and Half-Marathon

If you do not get Mario's Morning Shakeout here is this week's online version of #167 and you can sing up to get yours every Tuesday

Jim, you just qualified for the OT Marathon by running an OTQ of 64:00 for a half marathon in Houston - what's next - "I already have plans to get back in the Grand Canyon for a 20 or 30-mile run, maybe like Thursday or Friday,"

Good interview with Jim after his OTQ on the Ultrarunner Podcast

By the way Walmsley was named one of Sports Illustrated 50 Most Fit Athletes in Sport

iRunFar.com's This Week in Running: Jan 21, 2019

LetsRun.com's The Week That Was in Running: Jan 14-20, 2019

A look at what to do Before, During and After a Run

Looks like a good field for the Tokyo Marathon on March 3rd with Kenenisa Bekele leading the field - hope he has a good race as he has been up and down since his 2:03:03 WR marathon in 2016

A look at the 2019 London Marathon where not only will Eliud Kipchoge face Moe Farah, among other fast guys, the women's race has 5 women who have bests under 2:19 and all have done so in the last 2 years.

Tracksmith has an OTQ Program for those who have qualified for the Olympic Trials Marathon

Some great videos here - 11 Great Mile Races - one of the video's of Banister is below

A look at increasing ankle mobility, an issue I have, and how it can help with knee pain

A look at Sandra Brown who has completed 196  100 milers

John Kelly looks back on 2018 and goals for 2019

ATRA reviews David and Megan Roche's new book -  The Happy Runner.  I just got this book and hope to review it in the next month

Fast winning times ran in Dubai last night, well last night my time.  Ruth Chepngetich runs a PB of 2:17:08 less than 11 weeks after running a PR of 2:18:35.  Getaneh Molla ran a the fastest ever marathon debut in 2:03:34.  See below if you want to watch the race.


Masters News
Spaniard Joaquin Joyas sets M60 800m record

World Masters Rankings

Joe Gough talks Masters Athletics

Jo Pavey, 45, looking to make 6th GB Olympic Team


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)

If you are in the Elizabethtown area, or want to make a trip of it come and listen to Mark Cucuzzella on Friday Feb 22, 2019 and then come back on Feb 23rd for a clinic he will be putting on.

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 February 2, 2019 (Date was originally Jan 19th but due to trail conditions and not wanting to mess up the area they put it off a couple weeks)

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Want to run a not so common distance then how about doing The Perfect 10 at Mt. Brilliant Farm 10 miler, there is also a 10K in Lexington Kentucky on March 9, 2019

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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
Dubai Marathon, Dubai - Jan 25, 2019
Arches Ultra, Moab, UT - Jan 26, 2019
Folsom Lake Sweet Water Trail Run, Folsom Lake, CA - Jan 26, 2019
Mountain Mist 50k, Huntsville, AL - Jan 26, 2019
Oracle Rumble, Tucson, AZ - Jan 26, 2019
Yuma Territorial Marathon and 1/2 Marathon, Yuma, AZ - Jan 26, 2019
Arrowhead 135, International Falls, MN -  Jan 28-30, 2019


Past Weekend Race Results
Hurt 100, Honolulu, HI - Jan 19, 2019
Bear Bait Ultras, Milton, FL  - Jan 19, 2019
Coldwater Rumble, Goodyear, AZ - Jan 19, 2019
Vibram Hong Kong 100, Hong Kong - Jan 19, 2019
Tsali Frosty Foot Trail Races, Nantahala National Forest, NC - Jan 19, 2019
Chevron Marathon and 1/2 Marathon, Houston, AZ - Jan 20, 2019


Banister and Landy at the 1954 Empire Games - Race was known as the Miracle Mile


Sir Roger Banister and john Landy talk about the Miracle mile


1981 Golden Mile - Coe Breaks World Record


Mtn Outhouse News from 1/19/19


The RUNdown Episode #17


A look at the 2019 National Running Show in Birmingham UK


2019 Dubai Marathon


Jim Walmsley talks about his OTQ


Why Do I Run? - Michelle Barton

Interview Tuesday: Meet Kentucky and Lindsey Wilson College Runner Seth Hardwick

The 2018 Mid-South Championship Trophy

This week I talk to Seth Hardwick who ran for Pulaski County High School and now runs for Lindsey Willson College in Columbia Kentucky.  As I have only conversed with Seth online, but hope to meet up soon, it was good to get know him better.  I hope you enjoy getting to know him as well.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m 20 years old, I was born in Oberlin, Ohio and raised in Amherst, Ohio which is outside the Cleveland area the first 10 years of my life before moving to Somerset, Kentucky. I am a graduate of Pulaski County High School and am currently attending Lindsey Wilson College.

Being at Lindsey Wilson what are you looking at as far as a profession in the future?
I am pursuing a degree in Business Management. I would love to start a clothing brand that is street and sportswear oriented. Outside that though I also want to become a motivational speaker and professional runner. I think it is important to do something you’re passionate about and if you do that you’ll never work a day in your life.

How did you start running and what prompted you to do so?
My start in running is complicated. I was born with a multicystic kidney and it was removed when I was 6 months old. This completely took contact sports out of the equation for me. I ran from the ages of 10 to around 13 or 14 and then quit and didn’t pick the sport back up until I turned 18. I was prompted to return to running competitively when my career as a sponsored skateboarder didn’t pan out. I watched a motivational video of an ultra-runner and western states course record hold Timothy Olson and it really inspired me. I got involved with Phoenix Racing shortly after and haven’t looked back since.

How long have you been running?
I always enjoyed taking little jogs around my neighborhood to stay in shape so running has always been a part of my life. But I have only been serious with running for a little over 2 years now.

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Did you participate in any other sports over the years?
Outside of skateboarding no. I really was limited on the sports I could play because of my kidney removal so running is really the only genuine sport I have engaged in.

Did you run in grade school and what event did you specialize in at High School, what High School did you go to?
Outside of my minimal running in middle school I only ran my senior year of high school. I ran the 4X800, 4X400 and open 800. I attended Pulaski County High School.

How long have you been at Lindsey Wilson College?
I have been at Lindsey Wilson for 2 years now.

What event do you run at LWC?  How does that compare to what you ran in High School?
In cross country I run 8ks. In track and field, I compete and specialize in the 1600 meter indoor, 3k indoor and possibly the 5k indoor as of this upcoming season. For outdoor track I specialize in the 1500 meter and 5k.

How was your transition from High School to College?
The transition from high school to college at first was rough. I was coming from strictly being just a mid-distance runner to being a genuine distance runner. The mileage wore on my legs my first year and I sustained a lot of nagging injuries. Now that I have adapted and gotten comfortable though it has been a very smooth experience.

How was your season this year as you had said you were running Cross Country?
My season this year went great. I was top 5 on the team this past season which was a huge personal goal of mine. Wouldn’t have been possible without my teammates and great coaching though.

Any recommendations/advice for other runners looking to run post High School?
Don’t get caught up in the hype of the NCAA schools. There is nothing wrong with choosing an NAIA school to continue your career. If you are running in college then you have talent don’t sell yourself short. Stay motivated, trust your coach and his training and listen to your body. Biggest word of advice though is TAKE YOUR EASY DAYS EASY. Your body will thank you and your times will improve drastically.

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

• 8k XC: 28:23
• 5k XC: 17:38
• 1600: 4:26
• 1500: 4:31 (ran injured)
• 800: 2:03.99
• 400: 51.13

What is your most memorable race or races  - and share a little about at least one of them?
I have 4 really memorable races.

Tiger Invite - Campbellsville, KY - 17th OA & 3rd Team

1. My first competitive race back. I ran the Burnside mile after about 2 weeks of running again and ran a 5:59 mile it was a huge mental boost for myself that I could do it. it really motivated me to keep getting better and that I had a natural talent for the sport.

2. My first 5k it really pushed my limits it was the Pilgrimage in The Park and the trail was devastating to run on, but I powered through and again it was just a huge mental boost for myself.

3. Winning the open 800 at Somerset High School my senior year. It was the first time I went under 2:07 I ran 2:06.24 I believe and won the race by a decent margin. After that running really started clicking for me and I had a successful season for Pulaski.

4.Running 29:59 to open my cross season in the 8k distance this past season. We ran the meet at Campbellsville Universities home course. The course wasn’t well taken care of and the terrain was tough it had holes and bad footing throughout the course. It was also pushing temperatures close to 85 degrees at the time the gun went off. I feel like it really was just the best whole performance for me in my running career it was my first-time going sub 30 at the 8k distance which I later found out the course was actually around 5.2 miles not 4.98 which is the 8k distance. I really believe Pre was right when he said a race is like a work of art. I feel like that day placing top 20 in a college meet and running solid in harsh conditions on a longer than expected course that I painted a good picture and solidified that I belong at the collegiate level even with just 2 years of running under my belt.

Do you have a favorite workout you do?
I have 3 workouts I really enjoy that I believe every distance runner should do.

1. 4X5 mile repeats pace based on your race times. For me I usually go between 5:15 and 5:22 just to work on VO2 max usually stay at 1 minute to 1:30 recovery. Active recovery is optional for about a 100-meter jog before the next rep.

2018 Mid-South Champions

2. 400 meter repeats. Keeping these at 4:40 mile pace or 70 seconds a lap is nice for developing speed. During cross season I will do about 8-10 reps with about an active recovery 400 meter job between reps.  When track season starts the reps on this workout drop but as a 1500 meter and 1600 meter runner the pace increases between 60 and 65 seconds a rep.

3. 2X2 mile repeats. This should be run around 75% to 85% of your 5k race effort. It’s a lactic threshold workout however the VO2 benefits are fantastic and it gets your turnover rate going too so it’s a mix of a few things lactic threshold just being the main objective. I usually keep around 11:40 pace or 5:50 a mile for this workout depending on my coaches’ goal for me. This workout can also be done running 3 miles at a time in which case I usually do about 17:40 pace. Again, this all depends on your coaches wishes and where you are physically with injuries and overall fitness.

How about a favorite route you like to run?
My favorite route to run before they got rid of it was GE field in Pulaski County. However, now that it is gone, I love running at PC Park. Its tough terrain and the scenery in the fall especially is amazing.  Outside the state I love running the Moraine Park trails in Estes Park, Colorado. I’m really just a big fan of nice technical trails.

What is your favorite distance to run and race?
I really enjoy all distances I run and race equally. However, if I had to pick, I would say the 1500 meter and 1600 meter. Coming from running the 400 and 800 in high school I never really had the opportunity to settle into a pace I just had to go hard from the moment the gun went off. Moving up on distance in college was refreshing. While the 1500 and 1600 are still fast mid-distance races the extra couple laps makes the pace a little less aggressive compared to the 400 and 800 and gives you time to react and strategize a bit more. As much as I love those distances though day by day, I see myself becoming and leaning more towards 5k running on the track. My body and running style have always translated well with the distance.

What shoes do you run in and what do you like about them?

Running 1500m At 2018 Lindsey Wilson Last Chance Meet

Hoka shoes are what I use the most. Sometimes Brooks Ghost or Solomon trail shoes but mostly Hoka One-One shoes. I like the added support they give, right now I am running in Hoka Bondi 5s and the Hoka Infinite models. The Bondi 5s really help take the impact off your legs for road running and help keep you feeling fresh especially your knee joints. The Hoka Infinites I have used in track workouts, road runs, and trail runs. It’s a good all purpose shoe with nice cushioning to absorb impact. For racing I use a pair of Saucony Endorphin spikes for cross country. They’re cheap and hold up well on all the terrain you see during cross country. On the track I wear the Hoka Speed Evo R spikes. They provide a good solid baseplate for a midfoot striker like myself and they’re light but super durable. They also provide good cushioning for your heal which helps me a lot. I am not a heal striker but I have a pose style running form and tend to roll from the side of my foot and off my toes so the extra little cushioning helps me stay injury free. For trail running I use Salomon Speedcross 4s. They’re durable and about as light as a good trail shoe can be.

Do you have any long-range plans?
Long range plans are to compete for conference titles for the next couple years to come. After I graduate, I would like to gain some type of sponsorship and continue to run at a high level as a pro also.

What do you like best about living and running in KY?
The best part about living in Kentucky is there is a lot of beautiful nature to see and explore. The best part about running in Kentucky is it has everything you need to succeed in the sport within most communities. Trails, tracks, good competition and coaching can be found just about everywhere in the state which is great for distance running culture.

Is there anywhere you have run outside of KY that you would like to share about?
I spent this past summer working and running in Estes Park, Colorado along with a couple of my teammates from LWC. The experience was amazing, and the running culture was perfect at The YMCA of The Rockies where we worked. We ran and trained with two amazing runners from Troy University in Alabama and learned a lot from them. The scenery was amazing out there and hiking, running, and exploring was fantastic. I plan on going out there the next few summers and after college moving somewhere in Colorado to continue my running career. I recommend altitude training to all distance and endurance athletes.

Anywhere else you would like to visit to run – be it in the US or worldwide?
I want to run in the French alps specifically Chamonix, France and Mont Blanc. The trails look amazing and it holds a rich history in the sport as some of the earliest forms of trail and cross country running come from the area.

Do you have any bucket list races?
I have a few bucket list races.

1. I would love to run the 1500 or 5k at the Bison outdoor classic held by Bucknell University in Lewisburg, Pennsylvania. I watched Justyn Knight run a 3:42 in the 1500 there. The meet just seems have a good vibe and atmosphere every year they run it and I think it would be awesome to be a part of.

2018 Tiger Inivitational Start

2. I would love to take part in a few ultras after my track days are over and the one at the top of the list is UTMB. The stigma was until a few years ago that USA runners couldn’t hold their own on European mountain courses. Zach Miller, Hayden Hawkes and a few others have proven this wrong of the last few years and the races history is rich. I would love to just say I did it and be a part of the tradition.

3. Lastly, I would love to run in ANY diamond league IAAF meet. Just to set foot on such a high stage would be a blessing. I feel like it would and will be an I made it moment and a true cherry on top when it happens. I just have a strong desire to race against the best competition possible.

4. Bucket list races for college are anything nationals!

What do you struggle with most with regards to running?
I struggle with small nagging injuries the most. Overuse injuries, tightness or just freak accidents like being stepped on during a race. If it's nagging I have dealt with it. But all distance runners do. These things come with the territory.

What do you see as a trend in running?

Running with Jordan Tucker at 2018 Tiger Invite

I have seen a big boom in marathon running and ultramarathon running since I seriously got into the sport. I think that pros such as Eliud Kipchoge setting the marathon record and Nike releasing the breaking-2 project really breathed new life into the distance and got more runners interested in the longer distance. For ultra-running I think that pros like Sage Canaday, Zach Miller, and Hayden Hawkes shed light onto the interesting almost sub-culture of the running world. I think that companies such as Salomon and Hoka getting people into trail running really helped ultra-running blow up too. Also, as distance runners I think the longer the better is the mentality for most. Its all about pushing limits. I think ultra-running pushes the limits like no other form of running and true passionate distance runners like that idea.

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

1. Run within yourself remember that competition in running is not you vs the person next to you. The true competition is you vs who you were yesterday and the objective is just to be better then yesterday. The only real race is with the clock.
2. Don’t be afraid. If you want it go, get it. The person trying is still lapping the man on the couch.
3. The person who says they can and the person who says they cannot are both right. Don’t limit yourself, believe in your abilities, dreams, and aspirations. Hard work, dedication, and heart are the keys to being a successful runner. Not genetics, the name across your jersey, or fancy facilities.

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

I have 2 Instagram accounts

1. @Sethwish333 which is my personal account I use to post photos of my travels and running.
2. @Hermes.Wings its an account me and some runners made while I was in Colorado to post motivational and workout stuff related to running. I hope to make it an official track club one day.

I also have a blog:  The Viking Runner
I document my runs, thoughts and travels on it. I plan on doing running history post and interviews soon too.

Any closing comments?
Stay humble treat the man that places last the same way you treat first. This is a sport of effort and heart not ego. Don’t get caught up in the success of others you will never be happy that way. Just challenge yourself and be proud of your accomplishments.

********You can see past interviews here********

Weekly RunDown #122

“Train smart, rest enough and run as fast as you can.”

Geoffrey Mutai

A look at Geoffrey Mutai

A look at the 2019 Boston Marathon field

British Athletics weekend update - Jan 14, 2019

iRunFar.com's This Week in Running: Jan 14, 2019

LetsRun.com's The Week that Was in Running: Jan 16,2019

Marathon World Record holder Eliud Kipchoge will be returning to London for 2019 setting up a race between him and Moe Farah as well as I am sure others as this is usually at least set up as a good race

We should all be that guy - or girl

I am going to post this below as well in the Masters News but Martin Fiz ran a 31:36 to get the 55+ record for 10K.  Martin has been fast for a long time having PR's of 27:49.61 for the 10K (1998) and 2:08:05 for the marathon in 97'.  He was also 4th in the 96' and 6th in the 2000 Olympic marathons and .

Eric at Ultrarunnerpodcast.com talks to Buzz Burrell

Best running moments of 2018

So many issues start with a place we think little about - the gut - Dr. Maffetone talks about just this subject in his latest post Got Gut Bugs

A look at how Western States changed one runner over a decade

After David Elliot's 6th place run at the Great Stirling X-Country in Scotland it will be interesting to see how his career progresses and if he gets picked up by anyone

Jasmin Paris wins overall and breaks course record in the Spine Race. The leading male, Eugeni Rosello, that she was racing dropped out 6K from the finish and had to be escorted off the course - not sure why as of yet. Here is another article on the race.  See video below with highlights of the 2018 race if you did not know about the Spine Race.  Here is a BBC interview with Jasmin Paris

Inov8, Jasmin's sponsor, had a pre run blog post on the race as well as being updated after the run

The US women's marathon field is shaping up for a good Olympic Trials.  One that looked like she may be a factor is Emily Sisson who is running the Houston Half Marathon this weekend and has her marathon debut this spring

Mix things up to gain new strengths

What might training look like in 50 years

A look at cross training

Ultrarunning Magazine's Ultra runners of the year are Courtney Dauwalter and Jim Walmsley with Jeff Browning and Camille Herron second and Darcy Piceu and Rob Krar third

I have been using AMP PR Lotion for a few months for hard workouts and races and it really does seem to help.  I remember back in the day when some Track Riders would use Bicarb to try and help but it left the chance for intestinal issues but not with this lotion.  If you would like to try it you can get 20% off with this link (to be upfront if you try this I get some off my order as well).


Masters News
Martin Fiz ran a 31:36 to get the 55+ record for 10K.  In case you do not recognize the name Martin has been fast for a long time having PR's of 27:49.61 for the 10K (1998) and 2:08:05 for the marathon in 97'.  He was also 4th in the 96' and 6th in the 2000 Olympic marathons and .


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)

If you are in the Elizabethtown area, or want to make a trip of it come and listen to Mark Cucuzzella on Friday Feb 22, 2019 and then come back on Feb 23rd for a clinic he will be putting on.

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 February 2, 2019 (Date was originally Jan 19th but due to trail conditions and not wanting to mess up the area they put it off a couple weeks)

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Want to run a not so common distance then how about doing The Perfect 10 at Mt. Brilliant Farm 10 miler, there is also a 10K in Lexington Kentucky on March 9, 2019

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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
Hurt 100, Honolulu, HI - Jan 19, 2019
Bear Bait Ultras, Milton, FL  - Jan 19, 2019
Coldwater Rumble, Goodyear, AZ - Jan 19, 2019
Vibram Hong Kong 100, Hong Kong - Jan 19, 2019
Tsali Frosty Foot Trail Races, Nantahala Ntional Forest, NC - Jan 19, 2019
Chevron Marathon and 1/2 Marathon, Huston, AZ - Jan 20, 2019


Past Weekend Race Results
Great Stirling XC,  Stirling, Scotland - Jan 12, 2019
Great Stirling Castle Run, Stirling, Scotland - Jan 12, 2019
Avalon Benefit 50k/50 Mile, Avalon, CA - Jan 12, 2019
San Diego 50, Escondido, CA - Jan 12, 2019
Frozen Gnome Trail Races, Crystal Lake, Il - Jan 12, 2019
Charleston Marathon, Charleston, SC - Jan 12, 2019
Two Bays Trail Run, Victoria, Australia - Jan 13, 2019


Geoffrey Mutai's 2011 Boston Marathon win in 2:03:02



Great video with Dr. Kelly Starrett on a problem I am dealing with having Accessory Navicular Syndrome


Mtn Outhouse News form Jan 13, 2019


The RUNDown Episode #16 from the Ridge RUNers


Runner from Hamburg Germany shares her thought's on running and the mountains - some great trail shots


Highlights from the 2018 Spine Race

Weekly RunDown #121

“Ask yourself: ‘Can I give more?’ 

The answer is usually: ‘Yes’.”

Paul Tergat

A look at Paul Tergat, pretty impressive - he ruled cross country from 1995-99, for those who may not have heard of him

And here is a look at Paul Tergat from 2004

For the first Interview Tuesday of 2019 I talked to Joe Lyons of Somerset Kentucky

iRunFar.com's This Week in Running: Jan 7, 2019

Should be a good as the Great Stirling XC race is this weekend - this used to be the Great Edinburgh Race in the past - Defending champ Leonard Korir and three time winner Garrett Heath is also running for the US team

Article on the Badwater 135 from ESPN

Another look at Camille Herron and her 24hr world record

A talk with Dean Karnazes- podcast and transcript

The latest from Viking Runner on remembering where you came from and what got you there - Running with Realization.  Seth also interviews Adams State runner Sydney Gidabuday

Are you an Elite Athlete? - David Roche looks at the topic in a different way than many.  Some good stuff - not sure I would change the idea of elite but maybe work to build up those that work hard regardless of results as compared to those we consider "elites."

I will have to run a David Horton race one day - Horton Miles and all

The 2020 Olympic Trials marathon course was unveiled and LetsRun.com looks at the course

A look at the 2019 Cross Country World Championships March 30th in Aarhus Denmark

Dr, Jami Dulaney talks to Mark Cucuzzella

A look at running the mountains of Montana

Want to take part in a running camp check out this list

Listing of the top runners for the 2019 UTMB and CCC

Next week on Jan 20th is the Houston Marathon and Half-Marathon and here are the Elite Fields.  I am more interested in the Half-Marathon as there are some fast guys and also really interesting to see how Jim Walmsley will do as he goes for a OTQ for the marathon via running the half, he needs to run 1:04.

Japan's Hiroto Inoue who ran 2:06:54 at last years Tokyo Marathon is set to run this years Boston Marathon

If you run trails and want to be prepared for anything these might be handy - ZipStitch

John Kelly, the last finisher of the Barkley Marathons in 2017, shares a recap of 2018 and goals for 2019


Masters News
Not running but if you run competitively as a master you still need to be aware of what you eat and ingest and more from Velonews that seems to help get a better picture than most the headlines do that are searching for clicks. Bottom line is you should be aware of what you eat no matter what and masters athletes are not immune from failed drug tests

A look at the Do's and Don'ts for Master Runner

I have mentioned this before but along with MAF training I highly recommend reading "Fast After 50" by Joe Friel.  While a there is a cyclist on the front and Joe has written mostly on cycling this book is easily applicable to running.  I am hoping to do a review of it in the next few weeks.

A look at those who have run sub 3:00 in 5 successive decades


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

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run - Registration opens Jan 15th at 12AM for a 48 hr flash sale

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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
Great Stirling XC,  Stirling, Scotland - Jan 12, 2019
Great Stirling Castle Run, Stirling, Scotland - Jan 12, 2019
Avalon Benefit 50k/50 Mile, Avalon, CA - Jan 12, 2019
San Diego 50, Escondido, CA - Jan 12, 2019
Frozen Gnome Trail Races, Crystal Lake, Il - Jan 12, 2019
Charleston Marathon, Charleston, SC - Jan 12, 2019
Two Bays Trail Run, Victoria, Australia - Jan 13, 2019


Past Weekend Race Results
Bandera 100K, Bandera, TX - Jan 5-6, 2019
Croom Zoom Trail Race, Brooksville, FL - Jan 5, 2019
Harbison Trail Race, Columbia, SC - Jan 5, 2019
San Tan Scramble & Results here, Queen Creek, AZ - Jan 5, 2019


Paul Tergat won the World Cross-Country Championship 5 consecutive years from 1995 - 1999 - this is his last win in 1999 - Men's race starts at 39:47


A virtual look at the 2020 Olympic Trials marathon course


As this year on July 7th it will have ben 20 years since Hicham El Guerrouj set the Mile World record of 3:43.13 in Rome I wanted to share the race.  Cool that it actually was a race not not just a time trial


Highlights of the 2018 Transvulcania from La Palma Island - Always good videos from Dreamteam Television


Another nice video from Dreamteam TV on the Tenerife Blue Trail Races in 2018


Episode #15 of The RUNdown by Ridge RUNers


A look at Northern Islands 2019 Race Over the Glens

Interview Tuesday: Meet Kentucky and Masters Runner Joe Lyons

Hatfield McCoy Marathon

While I have been at a few races Joe is it it seems we have not met, for any number of reasons, but have had some interaction online.  Get to know Joe better in todays interview as I will have to search him out at the next race we are both at.


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 and raised in Somerset Ky. I attended the county schools and graduated from Pulaski County High School. I have been happily married since 1996  Outside of running, I enjoy spending time with my daughter and being a “pop pop” to her two year old son Weston.

What is your profession?
Building Inspector, for the City of Somerset.

How did you start running and what prompted you to do so?
In February 2017 my weight had hit an all time high. I started out walking about 1 mile and would be so tired and out of breath. But persistence paid off. I increased my distance weekly and signed up for my first 5K in June 2017.

How long have you been running?
I have been running for 19 months.

Did you participate in any other sports over the years?
The only other sport I have participated in was little league baseball as a youth.

Did you run in grade school, High School or College?
I did not.

Bowling Green 1/2 Marathon

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 - 27 minutes
• 10K - 1 hour 19 minutes
• Half marathon - 2 hours 26 minutes
• Marathon - 6 hours 45 minutes.

What is your most memorable race or races and share a little about at least one of them?
The Hatfield McCoy Marathon is the most memorable. The course was tough. The aid stations and volunteers were amazing.

Do you have a favorite workout you do?
Currently I don’t. I would like to learn a speed workout.

How about a favorite route you like to run?
I like to run the trails at Pulaski County Park.

What is your favorite distance to run and race?
My favorite distance is the half marathon.

What shoes do you run in and what do you like about them?
I run in Hoka Cliftons and Brooks Beasts. It seems the Hokas have so much support for long runs.

Grey Matters 5k  w/ Duffy Sutton - Whitesburg, KY

Do you have any long-range plans?
A goal I have set is to run a sub 2 hour half marathon and a sub 4 hour marathon.

What do you like best about living and running in KY?
The people and scenery. Pulaski and surrounding counties have amazing trails to run on and explore.

Anywhere else you would like to visit to run?
I do want to run the Chicago Marathon and a Marathon in Florida would be great too!

Do you have any bucket list races?
The 50K at Yamacraw is a bucket list race for me. I want to complete an Ultra distance race.

What do you struggle with most with regards to running?
Pace.

Jingle Bell Jog - Stanford, KY

What do you see as a trend in running? 
In the short time I have been running it appears more people are becoming involved. I see more and more communities using running as a great way to promote health while raising awareness for charity.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Running is fun and addicting. But it can be tiring. If you need a break from running take one week or two. Small breaks won’t slow you down but may give you the rest you need to continue to love running.

Any closing comments?
I always encourage people to walk or run. I have met amazing friends and like minded individuals while attending races and running. The running community as a whole are some of the most polite and supportive people I have ever met.

Weekly RunDown #120

“Motivation is crap. Motivation comes and goes. When you’re driven, whatever is in front of you will get destroyed.”

David Goggins

The motivation Goggins' speaks of is that outside ra-ra type as here he talks about motivation as more of a kindling on a fire but purpose and drive keeps one going

An article dealing with the subject of "Motivation" - and how action can drive motivation and not the other way around

Steve Speirs, who I interviewed here,  gives his impression on the new Topo Ultraventure and also gives a recap of his season - a good one at that

It's that time of year for lists and here is one with the top 20 inspirational Ultra Runners of the year

If you run and ride how do they work together for you.  For sure if you want to do both you need to realize there is cross over but also specificity.  Bottom line if you are good at one sport or the other do not think you will automatically be good at the other.

A look at 27 time national champion and 1932 Olympic Steeplechase Silver medalist - Joe McCluskey

iRunFar.com's This Week in Running: Dec 31, 2018

Article on Camille Herron on BBC Sport - wish they would not use headlines that make it sound like it was the tacos and beer that got her the record.  She may have eaten that stuff, but it was her training that got her the record.

Speaking of Camille, here is an interview she did on the British Ultra Running Podcast

Outside Online makes some 2019 marathon predictions

Want to run an Ultra at the Injinji blog they have some suggestions on how to get started

One runners look at their run at the 2018 Tunnel Hill 100

Not sure you would call all of them mind-blowing but here are 18 moments from 2018

While still a great run Gene Dykes record marathon run ends up not being a record due to a technicality as the race was USATF certified but not sanctioning.  Still a great run and am sure he will get it.

A look at the Sugarholic/Carboholic Hit - it is real and why eating sugar and carbs in excess triggers eating more of them

Citius Mag provides an argument for Des Linden being their athlete of the year with Eliud Kipchoge being their male athlete of the year

Phil's 5 favorite articles of the year

Jeff Browning talks about being LCHF - as an aside since he is fat adapted he train low (low carb) and race higher (higher carbs) as he speaks to in this article

Local KY Ultra runner and running store owner, Running Soles, Will Rivera looks back at 2018

18 year old runs the world's fastest 10k @ 26:41 but will not count as a record as course is downhill - see video below.  Brigid Kosgei also ran at record pace with a 29:54

UltraRunningHisotry.com's look at those that have run 100 or more 100 Milers

Derek Clayton, former marathon world record holder back in 1969 (2:08:34)  thinks the 2hr mark will be broken in 2030 but no earlier than 2025.


Masters News
Gene Dykes marathon record ends up not counting due to a technicality but pretty sure he will get it and in listening to him it will be sooner than later.

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

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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
Bandera 100k, Bandera, TX - Jan 5-6, 2019
Croom Zoom Trail Race, Brooksville, FL - Jan 5, 2019
Harbison Trail Race, Columbia, SC - Jan 5, 2019
San Tan Scramble, Queen Creek, AZ - Jan 5, 2019


Past Weekend Race Results
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
Across the Years, Glendale, AZ - Dec 28, 2018 - Jan 3, 2019


Billy Yang's look at the 2018 UTMB as he follows Zach Miller


This is what you call a fast 10K and the men's winner is only 18 - Course is not eligible for record as it is downhill


Meanwhile in France there was a European record of 27:25


The RUNdown by the Ridge RUNers
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New Year New Me 2019


I may have posted this before but here is Jamil Coury's look at the 2018 Barkley Marathons


Another good video from 2018 - How to Run a 100 Miles