Tuesday, February 26, 2019

Interview Tuesday: Meet Kentucky Runner Zachary Wilson

Rough Trail 50K
Zachary is another runner that I think I may have met once at a run but in general have mostly been in contact via FB.  As with all the other runners I have done interviews with it is great to learn more about them.  Hope you enjoy the interview and learn more about Zachary


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 29 years old, born in Lexington, KY. I started my college career at Georgetown College, then finished up my degree at UK. Currently I live in Elizabethtown, KY.

What is your profession?
I just recently changed careers. For the past 6 years I have worked in health care as a Personal Trainer, and Exercise Physiologist. November of last year; however, I changed careers completely by starting a job in the auto industry. I am currently a Product Specialist at Swope Nissan in Elizabethtown, KY.

How did you start running and what prompted you to do so?
I grew up playing sports and during the off-seasons I would run races, mostly 5K and 10K distances with my father. So really my running and athletic background in general began by training with my Dad when I was younger. Today I run because it is a break from the stresses in my daily life. If I am having a bad day, feeling sad, anxious, whatever, running is the cure, it's my escape.

How long have you been running?
I have been a runner (in streaks) since I was a kid. I probably ran my first 5K and 10K race when I was 10 years old. How long I have been running is sort of a tough question to answer, as I had a few years of being horrendously out of shape after tearing my ACL and Meniscus. In my adult life I would say I have been running consistently for 3 years.

Did you participate in any other sports over the years?
My main sport growing up was soccer. I played club, and High School soccer growing up, then two seasons at Georgetown College before transferring to UK. I also dabbled in track and field, and tennis in High School; however, I quit pretty much every other sport I started so I could play soccer year round.

Did you run in grade school, High School or College? 
I never ran competitively growing up, although sometimes I wish I could go back and do so. Soccer consumed my entire life from ages 6 to 20.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.
I was much faster when I was in college, but I didn’t really keep track of any of my times until recently. So here are my adult PR’s

  • 5K – 18:38
  • 10K – Unknown
  • 13.1 – 1:31
  • 26.2 – 4:04
  • 50K – 5:04

What is your most memorable race or races and share a little about at least one of them?
I would say my most memorable race would be Ragnar Relay, Kentucky in 2018. Ragnar is memorable to me because I was deathly ill nearly the entire weekend. I couldn’t stomach any food and likely had a fever, so I made the smart decision to run my segments anyways. Upon finishing my third segment, I couldn’t even stand. All of my team-mates and everyone at our campsite helped motivate me and keep me going, and I would have dropped out without their support.

I understand you did your first 50k’s this year – which ones were they and how did they go?
My fist 50K was the local Fatass run that Running Soles organized in 2018. I would say that this went very well for me overall. I over-did my nutrition for this race (ate too much for dinner the night before, and too much breakfast pre-race). So all in all this one was a great learning experience for me leading up to the Rough Trail.

2017 Urban Bourbon
Rough Trail is the most challenging race I have ever attempted and I pushed myself way beyond my limits. My training leading up to the race was set back due to a foot injury, which I am still dealing with right now. The course conditions were terrible (ankle deep mud and 27 degrees the entire day). Half way through the race my legs just quit on me, the second half was literally an up hill battle and with 6 miles left I ran out of food. I stumbled into the last two aid stations and would devour handfuls of potato chips and pickles to try to keep my self going. The last two miles seemed to last a lifetime and I could hardly keep my eyes open. I would run for 30 seconds or so until the dizziness became overwhelming, then I would start walking until my vision recovered. It sounds bad but I would do it again with out hesitation.

Also, understand you have a 50 miler on tap for this year – do you know which one?
My initial plan for 2019 was to attempt a 50 miler, which may be a tall task as I am still dealing with this foot injury. I have a long way to go as far as building my base back up but I think its definitely possible. Right now I am eyeing Tunnel Hill in November, but it all depends on if I am healthy.

Do you have a favorite workout you do?
I would say that my favorite workout would be hill-repeats or bleachers with body weight exercises thrown in (push-ups, pull-ups, squats, planks, etc).

How about a favorite route you like to run?
I don’t really have a single favorite route that I run. I prefer to run trails, especially new ones that I am unfamiliar with. If I had to pick a favorite place to run though it would be on the Appalachian trail in North Carolina and Tennessee, near Roan Mountain and Carvers Gap. My family has a lot of history there and its one of my favorite places to visit.

What is your favorite distance to run and race?
My favorite distance to race is the 50K distance. I really enjoy the physical and mental challenge, and also meeting other runners who share my interests.

Do you have any long-range plans?
I really want to qualify for Boston one day, I would also like to complete a 100 miler at some point in my life.

What do you like best about living and running in KY?
I love living and running in Kentucky, particularly Hardin County, because of how centralized it is. 45 minutes to Louisville, 1-ish to Lexington, 2 hours to Nashville, 2 hours to Cincinnati, etc. It makes it really easy to visit many different places, and in-turn run in different places.

Anywhere else you would like to visit to run?
I really want to visit out west again. I have been to many of the national parks out west, but haven’t done any running out there. I would love to take an extended camping/ running vacation to Colorado, Utah, California, and so on.

Do you have any bucket list races?

Bucket list races include:   Boston, Western States, and Leadville, assuming I can qualify and/or get drawn for them (fingers crossed).

What do you struggle with most with regards to running?
I would say my biggest struggle is pushing myself too much. I need to implement more casual, slower-paced runs into my training. I think I would avoid some of these nagging injuries I’ve had if I would listen to my body a little more and slow down from time to time.

What do you see as a trend in running?
It seems to me that trail running and ultra distance running are getting more and more popular. I have also noticed that younger runners are attempting and winning some of the longer distance ultra races.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Set challenging goals for yourself and find a fantastic local running community to be a part of. Being a part of the Running Soles community has taken me further than I ever thought possible, and provided an avenue to one of the best support groups I have ever been apart of. It has introduced me to many great friendships, and lifelong experiences.

Do you have a website or other social media site you would like to share?
I just recently got on Facebook, but I tend to post more on Instagram. My username is @kentucky.runner


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




Friday, February 22, 2019

Weekly RunDown #127


"If at first you don't succeed, you can 
always become an ultramarathoner." 
(Ultramarathoner - 9 X Comrades Winner)

Bruce Fordyce has run a whole lot of miles

An Ultrarunning Magazine interview from 2013 with Bruce Fordyce and here is one by Athletics Illustrated from 2016

This week's Interview Tuesday was with the Assistant Coach at Campbellsville University in Campbellsville Kentucky - Dylan Ford

I know that many runners use riding as a form of cross training and if like me to replace some running to minimize injuries, and well I just like to ride as well.  Many ride in groups as they are fun but as this article points out there are Pros and Cons to group rides.  If you ride on Zwift you also have to be careful as it is too easy to ride too hard all the time.

Yep, for sure this is an all too familiar story

iRunFar.com's This Week in Running: Feb 18, 2019

A look at building mental toughness

Should be a good warm-up race for Moe before his London Marathon

Yomif Kejelcha missed breaking the indoor mile record at the Millrose Games by 0.02 seconds and a week later he gets second when Samuel Tefera breaks the 1500M indoor record.

But the fun does not stop there as 19 year old Tefera then went, 4 days later, to the Dusseldorf Indoor meet and was beaten by 18 year old Jakob Ingebrigsten - those are some fast youngsters. See video below

Starting to wonder with all his injuries if Kenenisa Bekele may need to retire as he had to back out of Tokyo with a stress fracture.  You always hope there is at least one more big one left in the legs but just not sure.

You can check out the new video LEADMAN: The Dave Mackey Story at this link or below in teh video section

A look at one athlete's (Dan Plews) LCHF Approach.  Dan was the first Amateur in the 2018 Ironman in Kona and 22nd overall

Dr. Phil Maffetone looks at reducing your running risks

Using regenerative medicine for injuries

Ryan Ghelfi's report on the 2019 FOURmidable 50K, which was also the USATF Trail 50K Championship - video of the race below

Race preview for this week's Transgrancanaria race

A preview of this weekends USATF Indoor Championships

Meb on Success - Not about Talent of Luck

The Viking Runner (Seth Hardwick) interviews Seth Farmer of Shawnee State University

Jasmin Parks, OA winner, and record holder, of the 2019 Montane Spine Race could beat the Barkley Marathons according to Laz.

Here is Part 1 and Part 2 of The Bad Boy Running Podcast with Laz on the Barkley Marathons mentioned in the article above on Jasmin Parks

How is your sleep, I admit mine is not the best, get better sleep - run better

Lots of good info in this e-Book by Peter Defty on OFM (Optimized Ft Metabolism).  Yes Peter sells Vespa but that does not take away from the valuable info you will get from the book.  I also use SFuels and the info you can get from our site will also help  - such as this Quick Start Guide to your Low Carb Journey . As they say "Knowledge is Power."


Masters News
Charles Allie and Carol Lafayette-Boyd named 2018 Masters Athletes of the year

I have posted this before but if you missed it here is an Age Equivalent Times Calculator


**** IMPORTANT - WELL TO ME IT IS ****
Not running related but as this is my blog and this is very important to me figured I would share this here.  This past two weeks have been eventful as my daughter was visiting with her husband for my youngest sons wedding.  Well things were not well as it ends up she burst here ear drum on the flight due to an eat infection and was in a lot of pain.  Things just got worse until we found her unresponsive on Sunday morning the day after the wedding and after a trip to the local ER and then a Air Flight to the University of Kentucky ER we found out she was TY1 Diabetic in Diabetic Coma with Diabetic Keto Acidosis (DKA) and we did not even know she was diabetic, she is 28.  She also had kidney issues along with the infection and even started to get pneumonia in the hospital.  Good news she is home and getting ready to head back to her home and start a new way of normal with being a TY1 diabetic.  The bad news is that due a number of things she did not have insurance and with the flight, being in ICU for about 8 days and in a regular room for 5 days as well as the high cost of insulin and further doctors visits their bills are mounting.  I would ask that first and foremost you would pray for her and her husband as she adjusts to a new normal and second should you feel inclined contribute to a GoFundMe account that was set up to try and help with the extensive costs that will need to be dealt with - should you want to help you can go to: Antoinette Petersen's Medical Journey.  Again, most of all we ask for your prayers but any help you can provide would be greatly appreciated.




*****Talk and Clinic*******
If you are going to be in the Elizabethtown area, or live nearby, Mark Cucuzzella will be in town Feb 22nd and the 23rd.  Mark will be talking about his new book - "Run for Your Life" - on Friday the 22nd and on the 23rd will hold a clinic covering Natural Running and Health.  All events will be held at the Running Soles store on the square in E'town.  Here is a recent Trail Runner Nation interview with Mark

If you cannot come to this event you can look at the other places Mark will be in the Natural Running Center 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

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

If you are closer to Bowling Green there is the 2nd Annual St, Pats Dash 5k on March 9th, 2019 - put on by Phoenixrisingky.org

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 5KAll 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
Transgrancanaria, Canary Islands - Feb 22, 2019
USATF Indoor Championships, Staten Island, NY - Feb 22-24, 2019
Mount Cheaha 50K,  Alabama - Feb 23, 2019
Salmon Falls 50K, Coloma, CA - Feb 23, 2019
Swamp Trail Races, Palm Coast, FL - Feb 23, 2019
Dupont Trail Marathon, Dupont, WA - Feb 23, 2019
Sycamore Canyon Trail Runs, San Diego, CA - Feb 23, 2019
Cowtown Marathon, Ft. Worth, TX - Feb 24, 2019


Past Weekend Race Results
Black Canyon Ultras, Spring Valley, AZ - Feb 16, 2019
Holiday Lake 50K, Appomattox, Virginia - Feb 16, 2019
Moab's Red Hot 55K, Moab, UT - Feb 16, 2019
Orange Curtain 100K/50K/30K & 10K, Cerritos, CA - Feb 16, 2019
FOURmidable 50K, Auburn, CA - Feb 16, 2019


Bruce Fordyce talk and tips


A look at Comrades with some Bruce Fordyce Highlights


I posted this last week but have made a play list of all 7 exercises, do 3 sets - 50 seconds for the exercise then 10 seconds to move to the next one and do this 3 times


The Ridge RUNers RUNdown #21


2019 FOURmidable 50K



 Jakob Ingebristen's 1500 Win in Dusseldorf


LEADMAN: The Dave Mackey Story

















Tuesday, February 19, 2019

Interview Tuesday: Meet Assistant Coach at Campbellsville University - Dylan Ford

This week I talk to Dylan Ford who I met at a Running Soles weeknight run.  Dylan is part of building a great team at Campbellsville University in Campbellsville Kentucky.  Enjoy getting to know Dylan and follow how the C'ville Tigers do this coming year

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Dylan Ford, I am 24 years old and living in Campbellsville, Kentucky (central region).  I was born in Louisville, and lived there for a few years.  However, I have spent a majority of my life living in Campbellsville.  My family moved to Campbellsville when I was younger, and I also attended Campbellsville University.  I was able to obtain a Bachelor of Science in Health and Human Performance, along with a Masters of Art in Sports Management with Administration.

What is your profession?
I currently work at Campbellsville University as the Men and Women Assistant Cross Country and Track & Field coach.  Along with this title at Campbellsville University, I have recently become a professor for lower level courses related to health and wellness type majors.  Both of these jobs keep me busy on my feet, and I would not want it any other way!  Having the ability to be a professor, and a coach, is an environment I can truly thrive in.

How has being a coach at Campbellsville University been going?
Coaching at Campbellsville University has been amazing over the past few years.  I love being able to help further the growth of this program, into a top competitive national team.  It also makes the job much more enjoyable when you have athletes who love the sport, and truly want to be there to better themselves.  Recently with Cross Country, we had our Men’s highest national placement in school history, finishing 18th (coming in ranked 26th).  Along with having our first female individual qualifier in several years.  This was an exciting moment for our program, and great step forward in the right direction for both men and women.

How is the team shaping up for this year in Track and next year for Cross-Country?

The team is shaping up to have some great things happen in both track and cross country.  Within the distance realm of track, we’ve returned each member of our school record, and All-American, 4 x 800m relay team.  We’re excited to see what another year with this group can accomplish.  Along with this, we have a whole new look in our long distance group that can make some big moves.  We also have many young female athletes with a lot of potential to break into.  With Cross Country, I am really excited about our women’s program!  It has been a rebuilding phase for a few seasons, but now it’s about to have that turn around momentum we’ve been looking for.  We’re returning some top key athletes, bringing some back from injury reserves, and some incoming top level recruits.  There really isn’t a limit for them next year, I think we’re going to shock a lot of teams in our conference.  With our men’s team, we’re looking to repeat a national team appearance, and better our 18th finish.  We’ve recruited heavily for this to replace some seniors, and already have several great long distance guys joining us next year.

Also as you are an Instructor for KTCCCA Clinics , what do you do in these clinics ?
In the past few years I have been able to receive many different certifications through both USATF and USTFCCCA.  With this, I have been able to grasp a great knowledge background of Cross Country and Track & Field.  Thus, having the ability and qualifications to instruct certain courses.  This was my first year instructing at the KTCCCA Clinic, and I’ve already been scheduled in for the next clinics to come.  At these clinics high school, middle school, elementary, and some college level coaches come together for a time to collaborate and better their knowledge in running.  The biggest focus I bring to my courses is trying to teach the science behind why we do certain training components in running.  If coaches can have a better understanding behind training concepts, it can help further the validity to do them.  Coaching is an art, every athlete and team is different.  With that you can’t do the same thing every year and expect the same results.  Understanding the science behind training concepts, can help these coaches create the program needed for their team.

How did you start running and what prompted you to do so?
As a younger brother I always wanted to be like my older brother  He is several years older than me, and started running cross country in middle school.  So of course, I also had to join the program when I was in fourth grade.  The coach of the program at the time was the famous Coach Rouse.  Coach Rouse quickly began to create the foundation of discipline needed to be a successful runner.  With still being at such a young age, Coach Rouse showed no mercy in ensuring I gave a full honest effort and never slacked.  At the time, I thought Coach rouse was just a tough mean coach.  Looking back, I cannot thank her enough for doing what she did in helping me become the had working adult I am now.

How long have you been running?

With starting in fourth grade I have been running for about 16 years now.

Did you participate in any other sports over the years?
Before high school I participated in several other sports outside of cross country and track.  Yet, when entering high school my parents wanted me to put my attention towards one sport to increase my chances of scholarship opportunities.  Along with not being spread out so thin among many different obligations.  I choose running, because I thought to myself this is the one sport that truly gives you what you put in it.  There are not short cuts, no teammates to carry you, and very rough weather conditions to train in at times.  I found those elements very appealing, and attractive to the sport I wanted to participate in.

Did you run in grade school, High School or College? If so where?
Throughout running before college, I did all of my years of running through Taylor County.  Some during this time was through Team Kentucky, during the post season races.  With college, I competed at Campbellsville University.  At the time, the men’s program was in a rebuilding phase and had 8 new members of our 12-man roster.  Our team was extremely young, and had little experience in longer distance races.  We were blessed to have great upper classman to show us the ropes, and a coach that believed in us more than we may have at times.  During our time there, we started out as a team that was not really considered competition at our conference.  Into becoming conference champions, and a national ranked program.

Having run in college do you have an advice for aspiring HS runners looking to run in college?
One of the biggest pieces of advice I have to high school level athletes looking for a college to compete in, is to visit as many programs as possible! Don’t settle with just the first few schools you visit, there is so much more out there then you can imagine!  Having the ability to see more and more programs.  You get a better idea of what you do, and do not want in a program.  Finding the best program for your wants and needs is crucial.  Come into every visit with an open mindset, not reflecting on opinions from others.  Everyone is different in their own special way, and there isn’t one place that is perfect for everyone.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.
During college we ran primarily 8k (5 miles) races, my PR in this was 26:46.  Then with track my focus was more with middle distance, my PR in the 1500m was 4:06.  There were a few times during my first two years I was able to compete in the 5k, my PR was 15:52.  After my college years of training and competing I have competed in only one 10k road race so far, my time was 34:50.  I am really excited to better this time greatly, with looking to train for long distance type races.

You did your first Bourbon Chase race in 2018 for Running Soles – how did that go?  Did you like the race - I did the Hood to Coast in 2017 and while the race was fun the jumping in a van after running hard was hard on my legs – how did you stay loose for the next stage?  Are you running again this year?
This past year, with Running Soles, doing the Bourbon Chase was amazing! We placed 2nd overall in this 200mile relay with a finish time of 19h:58m:55s, an average pace of 5:55 per mile.  I cannot thank Will Rivera enough for the support he showed, and gave to the team!  We had many new members entering a race like this, Will was able to give great advice to help us compete the way that we were able to!  I loved the race, and looking forward to be able to do it again!  Having my first year completed now, I already know so many ways to better prepare myself for this race.
With the pace we were going, we didn’t have a ton of down time between our legs.  We had to begin our warm up a few legs in advanced each time we had a break.  Then with the cool down, the same method for a few legs after ours when we had a break.  Once our van was moving onto our next phase of legs, we would try to squeeze in a tiny nap.  We fueled a lot in tiny segments, avoiding anything heavy on our stomach.  Since there wouldn’t be much time to be able to digest it.  We were able to make it all work out and have a very successful experience.

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

My most memorable race easily has to be my senior year with Campbellsville University at our Cross Country Conference Championship meet.  This was a race our freshman class had been talking about and training for since we moved in four years prior to.  We were the underdogs coming into this meet, to the 5 year back to back champions Shawnee State University.  I was coming off of a pretty bad injury earlier in the season, and another top 5 member (Joey Hartlage) had recently suffered from some medical issues from a race earlier in the season.  We were definitely bandaged up, and had more going against us than with us.  As the race began, the first few miles looked as if Shawnee State was going to run away with it again.  Going into the last 2 miles of the race, our entire top 5 gained a second wind and took over the race.  Allowing us to finish first over Shawnee State, winning our program’s first over conference championship and first national team appearance.  The joy we had from this race is one I will never forget.  Especially our coach, for we poured an ice cooler on her after the win in the cold!

Do you have a favorite workout you do?
In track season we have this traditional workout we would always do once a year.  It may not be my most favorite, but it’s one the team always got excited for! The workout is 20 x 200’s, with increase speed and decrease rest.  The 200’s are broken up into four sets of five.  As you progress in each set your speed slowly increases from mile pace down to 800m pace.  While the pace is increasing, the rest would decrease down 15 seconds each set between the reps.  Beginning at one minute of rest between reps, and working your way down to 15 seconds of rest.  With about 2-minute rest between the sets.

The first half of the workout is pretty easy; it didn’t bother us much.  However, entering into the second half of the workout begins to get very difficult!  Sometimes our coach would surprise us with an extra interval at the end, between 300m – 600m.  You could imagine the level of excitement we had when we would find this out after the workout…..

How about a favorite route you like to run?
I don’t think I can consider this a route, since I have only run it once.  However, one of my most memorable runs though would be when Joey and I traveled to Colorado.  One route we did was on Magnolia Road.  This route is famous to many local runners, top elite college athletes, and professional runners to do long runs or tempos on.  For this route is at a very high elevation in Boulder, Colorado (around 8,000ft elevation).  This route was extremely scenic and beautiful to run on.  The drive up the mountain was a very narrow and curvy one to get to the start of the run!

What is your favorite distance to run and race?
In college I loved the cross country aspect of racing an 8k.  Having the longer distance made it much more strategic in racing tactics.  This was not a race you could start off too fast the first two miles, and hope to hang on the last 3 miles.  That just could not happen in a race like this.  In high school you could get away with that in a 5k, but certainly not in college with an 8k.  Now having a couple years out of college, I have ran a lot of different races more on the shorter end.  I am wanting to explore longer races soon, potentially mini-marathons, and see how that goes for me.

What shoes do you run in and what do you like about them?
Currently my most favorite shoe to run in is the Saucony Freedom.  I have really sensitive arches, so a shoe that gives me the right feel and support for them is crucial for me.  Currently these are the shoes that do just that for me.  I also like the lighter weight of the shoe to give me more of an upbeat feeling during my runs.  However, after a couple pair of shoes I try to explore new brands and shoes to mix it up a little.

Do you have any long-range plans?
My long-range plans are still being figured out and settled in really.  I am happy with where I am at in my career currently, but looking to continue to further develop it.  With running, this is definitely an activity and sport I plan on participating in for a long duration.  I want to explore longer races and training programs that meet the needs of those races.  Along with figuring out how to keep my body healthier and injury free.

What do you like best about living and running in KY?
I love being able to see the running population continue to grow and develop in Kentucky.  Along with being able to be a part of that process.  With my job, I see more and more high school level athletes in running hitting faster times and enjoying the sport more.  Then within different communities, seeing running groups develop more and more.  In Campbellsville, Joey Hartlage has done a great job in starting a running group in town that is open to any level of runner.   His Facebook page from this group can be found at - Campbellsville Running Club Accountability Group.  Definitely give it a try, even if it is your first day of running!!

Anywhere else you would like to visit to run?
Recently I have been able to visit both Colorado and Oregon with running.  I think the next two places I would really like to travel out to with running would be California and Arizona.  I see so many different post and routes to run out there that look amazing!

What do you struggle with most with regards to running?
Honestly, staying injury free.  My ankles are literally as fragile as a toothpick.  I end up rolling and spraining my ankles all the time.  Currently my training has suffered the past two months due to an ankle injury.  So looking in ways to keep my ankles healthy are a top priority for me with running right now.

What do you see as a trend in running?
A trend that I am beginning to see with running in Kentucky, is coaches reaching out ways to further educate themselves.  When I taught at the KTCCCA Clinic, there was a huge attendance with all different level of cross country/track coaches.  With the course I taught, the seats were filled and coaches attending had to result to standing on the sides or in the back.  Seeing a turn out like this, is great to see that coaches are wanting to take in as much knowledge as possible to better their athletes.  Thus, helping Kentucky to become a more competitive state with cross country/track.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
One of my biggest advice to runners is to go find a training partner or accountability group to train with.  Being able to run with someone, or a group, every once in a while makes running so much more enjoyable.  Along with helping to make the different goals you may have easier to achieve.  Even if the group you meet up with are at different paces than you, having that accountability and support can go such a long way!

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



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




Friday, February 15, 2019

Weekly RunDown #126

"My goal is to stay fit enough and fast enough to 
be able to make a high school cross country team,"
 Herb Lindsay

The quote above came from this article when Lindsay was 56 - I have the same goal at 60 - sort of makes for a full circle thing.  Always remember watching Herb run back in the day - he never made it easy for anyone.

Another good article on Herb Lindsay from 1980: Herb Lindsay Comes on Strong

This week's Interview Tuesday was with Lisa Florey whose husband, Greg, I interviewed last week.

iRunFar.com's This Week in Running: Feb 11, 2019

LetsRun.com's The Week That Was in Running: Feb 4-10, 2019

Dathan Ritzenhein ran a 61:28 in the New Orleans Rock 'n' Roll Half marathon

Killian looking at how many meters of elevation he could ski in 24hrs

Jeff Browning (47) wins Tarawera overall, even with a few extra miles due to an early mistake, and Camille Herron wins the women's race and gets 2nd overall after taking it out hard.  Seems the late advantage went to Jeff in the technical stuff - both broke last years record as 2018 was the first year for the 100 miler.

Speaking of Jeff hard to argue with his training being as good as he is when many are slowing down.  Here is Bronco Billy's Tough 21 Strength Routine - I know I am going to try and work this in.

Ryan Sandes writes about his run at Tarawera after DNF's at UTMB and Ultra Trail Cape Town

Will be interesting to see who shows up for this in September: Centurion Track 100

Trail Runner Nation talks to Mark Cucuzzella about his book "Run for Your LIfe"

Cool that you hear more of this coming out - as it speaks to those that say they run fast on lots of carbs and hard to deny that many are fast but at what cost and could they be just as fast if they took the time converted to a different fuel source. The issue is the time for conversion to LCHF for many athletes as they do not see themselves being able to take that time having to put out performances now.

Can't get much closer to breaking a record as Yomif Kejelcha, who was not afraid to tell everyone he was after the Indoor World Mile record, missed breaking the record at the Millrose Games by 0.02 seconds.  Funny because so many articles said he was 0.01 seconds from breaking it but that would just tie it.

A nice article on Magdalena Boulet who appears to be looking to qualify for the OT Marathon

The history of the 1000 Mile race - Part 1

Mike Wardian runs 10 marathons in 10 days

Finally hearing from the man who was attacked by a mountain lion - and killed it

How often do we not learn from previous years - I know I often forget, or is it neglect, the past

The Ginger Runner is putting on a new race May 4th - Tiger Claw 22 Miler


Masters News
I posted this above but wanted to share it here as well as if there is one thing I lack in my training as I get older - I am sure there is more than one thing - is strength training:  Bronco Billy's Tough 21 Strength Routine

A great look at one Ireland's best marathoners who at 59 is still fast - Olympian Tommy Hughes



*****Talk and Clinic*******
If you are going to be in the Elizabethtown area, or live nearby, Mark Cucuzzella will be in town Feb 22nd and the 23rd.  Mark will be talking about his new book - "Run for Your Life" - on Friday the 22nd and on the 23rd will hold a clinic covering Natural Running and Health.  All events will be held at the Running Soles store on the square in E'town.  Here is a recent Trail Runner Nation interview with Mark

If you cannot come to this event you can look at the other places Mark will be in the Natural Running Center 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

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 5KAll 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
Black Canyon Ultras, Spring Valley, AZ - Feb 16, 2019
Holiday Lake 50K, Appomattox, Virginia - Feb 16, 2019
Moab's Red Hot 55K, Moab, UT - Feb 16, 2019
Orange Curtain 100K/50K/30K & 10K, Cerritos, CA - Feb 16, 2019
FOURmidable 50K, Auburn, CA - Feb 16, 2019


Past Weekend Race Results
Grandmaster Ultras, Littlefield, AZ - Feb 8-9, 2019
Orcas Island 100, Orcas Island, WA - Feb 8-9, 2019
Iron Horse Endurance Runs, Florahome, FL - Feb 9, 2019
Louisville Lovin' the Hills, Louisville, KY - Feb 9, 201
Phoenix Marathon & 1/2 Marathon, Phoenix, AZ - Feb 9, 2019
Tarawera Ultramarathon, Rotorua, NZ - Feb 9, 2019


A look at the Elephant Mountain Trail Run


"Rooted" - A video not the Hurt 100


Ultra Trail World Tour video on the 2019 Tarawera Ultra


RUNdown #20 from Ridge RUNers


Footage from the 2019 Rocky Raccoon 100


The family that runs together.............: Wolfpack


Dave Scott joins the SFuels Team










Tuesday, February 12, 2019

Interview Tuesday: Meet Kentucky and Masters Runner Lisa Florey

Mo-Bell 50 Miler
This week I talk to Lisa Florey the second member of Team Florey - I interviewed Greg last week.  First
chatted with Lisa online when I could not run a race and gave my registration to her.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m 47 (on February 10th), I was born and raised on Long Island, New York and lived there my entire life until I moved to Kentucky in 2013.  I have a Bachelor’s Degree in Child Studies with a concentration in History and Master’s Degree in Literacy.  I currently live in Vine Grove (on the Meade County side).

What is your profession?
I am a Program Assistant at Scott Middle School on Fort Knox.  I work with kids with special needs.

How did you start running and what prompted you to do so? 
I was working and going to graduate school and I was finding it very hard to find the time to go to Jazzercise (my exercise of choice back then).  I decided to go to my mom’s and run on her treadmill because I could do that at any time I wanted and wasn’t tied down to a specific time (like a Jazzercise class).  I really enjoyed it but what really got me hooked was my first run outside, once I did that….it was “Good bye Jazzercise, Hello Running!”

How long have you been running?
I started running on December 8, 2009

Did you participate in any other sports over the years?
I used to play softball when I was in elementary school.

Did you run in grade school, High School or College? 
No, I never ran.  The only time I ran was when I was forced to do the one mile run in gym, and I hated every minute of it.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
I’m not a fast runner by any means and the older I get, the slower I get.  
  • 5K  - 29:32
  • 10K - 1:03:41
  • Half Marathon - 2:28:39
  • Marathon -  5:41:26 (and the course was a half mile long)
  • 50K -  8:43:38 (and it was actually 32.75 miles)
  • longest run is 50 miles.
As your husband, Greg, also runs how often do you run together?
Iron Horse Half-Marathon

We don’t run together very often at all.  Mostly because he is a lot faster than I am and I don’t want to hold him back and I really don’t like to run with anyone.  I really enjoy running by myself. 

Do you run the same races?
Yes, we do run the same races, but not all the time; mostly because Greg travels so much.  When we do a race together, we do not run together.  We do our own thing and meet each other at the finish line.

What is your most memorable race or races and share a little about at least one of them?
One of my most memorable races is Cloudsplitter.  I did it back in October 2014.  It was my first trail race and my first distance past a half marathon; I did the 25K.  At that time, that was the hardest races I had ever done in my life and I was so proud of myself for completing it.  That race set the stage for me to try longer distances and do more trail races.

Another race that I’ll always remember and is one of my most memorable races was Playin’ Possum 50K.  I did it back in May 2016.  That was my first ultra!!!  It wasn’t a terribly technical race, but it was MUDDY!  Mile and miles of mud.  I was handling it ok, but by mile 21, my knee was really bothering me (from all the twisting and turning in mud).  A fellow runner saw me hobbling and actually took off her knee brace and gave it to me to use.  At one point, I was in so much pain, I called Greg crying telling him I wasn’t sure if I was going to finish.  Just walking at that point was excruciating.  The sweepers were walking with me and allowed me to continue as long as I was moving.  I got to an aid station and took a handful of Tylenol and continued on.  Finally, the Tylenol was taking effect and I was able to put more weight on it and try to run.  I got to another aid station and took another handful of Tylenol and was feeling a lot better at that point.  Soon, I was passing people and really felt like I was going to make it.  Suddenly, the finish line was in sight and I just run and ran to the finish line.  Once I crossed that finish line, I broke down in tears….I couldn’t believe it…I did it!  I was officially an Ultra runner!!  Just thinking about it get me choked up, it is one of my greatest accomplishments.  

Do you have a favorite workout you do?
When it comes to running, I have a love/hate relationship with speedwork.  One of my favorite speedwork workouts to do is a 1 minute run with a 1 minute recovery.  As far as workouts that don’t include running, I’m terrible with cross training.  I know it’s good for me and will make me a better runner, but I’m not consistent at all with cross training. 

How important do find groups like the Running Soles group to be and why?
To be honest, I don’t do the group runs.  I’d say its equal parts of me not liking to run with other people and the distance.  We live a half hour from Running Soles and it’s just not convenient for us to make the group runs.

Do you have a favorite route you like to run?
I don’t really have favorite route, but I do really enjoy running in my neighborhood.  I can get a 6.50 mile run in my neighborhood by just running one loop and it’s got some lots of rolling hills and lots of farm animals to wave to and snap pictures of!  What I really enjoy is running in new places.  Whenever Greg and I travel, we love to find new trails to explore.

What is your favorite distance to run and race?
Playin' Possum 50K

My favorite distance to run and race is the Half Marathon.  It’s just such a doable distance.  I can just get up in the morning and decide to run a half, and when it comes to a race, it’s not a huge commitment of time.  I can do a half marathon race, and still go about the rest of my day and not be completely destroyed mentally and physically.

What shoes do you run in and what do you like about them?
I just recently switched my shoes.  For YEARS I was running in ASICS Kayano’s but after a shoe fitting with Will, I found out I do not over pronate and he put me in Hoka Bondi’s.  I absolutely LOVE them.  They make my feet and legs feel great and they make running longer distances much easier to do.

Do you have any long-range plans?
My only long range plan is to run my first 100K in August 2019.  I don’t ever tend to look further out than the new distance ahead of me. 

What do you like best about living and running in KY?
I should be the poster child for Kentucky.  I love everything about Kentucky!  Maybe because it’s so different from where I grew up.  I grew up on Long Island, in the suburbs and in the shadow of New York City, where it’s flat as can be, everyone is in a rush, there are stores and houses within a stone’s throw in every direction, and if the traffic doesn’t kill you, the taxes will.  Kentucky is laid back and wide open.  I love the rolling hills and the cows and cornfields never get old to me.  There are so many wonderful places to run and to see too.  Running in Kentucky has made me a much better runner.  All those hills have made me stronger and able to run longer distances.

Anywhere else you would like to visit to run?
Greg and I are going out West this summer.  We’ll be going to Canada and Montana.  We’ll be doing the Banff Half Marathon while we’re there and you can bet your bottom dollar we will be doing some running in Montana while we’re there too.  I don’t have anywhere in particular I want to run, I just want to run in beautiful, new place.  We have plans to go out West more in coming years and we just want to run in as many places as we can while we’re there.

Do you have any bucket list races?
I don’t really have a bucket list of races.  I know I want to do some cool races out West, but I don’t have any in mind or any that I feel like I “must do”.  I know the one race I love and will do again and again is Dances With Dirt.  I just simply love that race (and I’m not the kind of person to do the same race more than once)!  It’s in Brown County State Park in Indiana and it’s just such a beautiful and challenging race, and the after party is one of the best around too!! 

What do you struggle with most with regards to running?
Consistency.  If I’m not in training, I tend not to run as much as I should.  I’m the type of person that needs a schedule that says run this distance on this day.  It’s just so easy for life to get in the way and take over.

What do you see as a trend in running?
It depends on what type of running you’re talking about.  I tend to find myself in the ultra/trail circle a lot, which isn’t a very big circle…or is it?  I find more and more people are trying trails and ultras.  I know for me, I like trails and ultras more than road running because it’s such a close knit community.  When you’re doing a trail/ultra, you tend to see the same people from race to race and those same people are out there with you and they are the first people to jump in with help and support when things get tough.  With road running, it’s every man for himself and they’re more likely to run over you than stop and see if you’re ok. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
  1. Never EVER say never.  I’ve learned that lesson the hard way.  I always swore up and down I’d never do a marathon….we all know how that worked out.
  2. Always believe in yourself.  You are capable of things you never thought possible.  Don’t limit yourself with low expectations!!
  3. Challenge yourself.  Do that trail, do that race, do that new distance.  Will it be hard?  YES, but it will be worth it in the end when you COMPLETE IT!!
Do you have a website or other social media site you would like to share?
I really enjoy Trail and Ultra Running on Facebook.  It’s a hodgepodge of crazy ultra runners who have a great sense of humor, but a lot of knowledge too.  You can learn a lot about trail/ultra running, nutrition, and cool different race around the country and the world!

Any closing comments?
Thank you so much for choosing me to do this interview.  It’s been a wonderful experience for me to take the time to reflect on where I’ve been and where I’m going!!  




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




Friday, February 8, 2019

Weekly RunDown #125



“I realized that if I changed my vocabulary, 
 I would change the thoughts in my head. 
When I changed my thoughts, 
 I would change my actions. 
 When I changed my actions, 
 I would get different results.” 
 Charlie Spedding

This week's Interview Tuesday was with Greg Florey

Here is a review of Fast After 50 by Friel that I did this week

iRunFar.com's This Week in Running: Feb 4, 2019

LetsRun.com's The Week That Was in Running: Jan 28 - Feb 3, 2019

Always good stuff in Mario's The Morning Shakeout on Tuesdays

A look at this past weekend's USATF X-Country Championships  - Men  & Women

A report on the Rocky Raccoon 100 from Rachel of Compass Endurance Coaching

Here is David Laney's, OA winner, report on the Rocky Raccoon 100

While many dread the treadmill, hence the often used term "Dreadmill," here are some ideas on using it for good

David Roche looks at the steady run - that place, the grey area - or black hole -  that is not too fast or too slow but if you stay there too often you can get into problems

If you want to know more about Arthur Lydiard's training I found a PDF copy of his Arthur Lydiard's Athletic Training Training

A look at what your physical therapist would want you to be doing

This week's Tarawera Preview

A look at the history of the Fat Ass Ultra and another look at What is a Fat Ass Race?

You have seen his videos, run his races but how much do you know about Jamil Coury - here is a profile on him by iRunFar.com

Run Signup does an analysis of the Top 100 Road Races

Not sure who has not heard about this but man not only fights off a mtn. lion but kills it with his bare hands.  According to this article it all seems to be accurate - a smaller mtn lion but a predator none the less, and a dangerous one.

A look at Pete Kostelnick's 5300 mile Ke2Key run

What is the common thread between the training of top milers and marathoners - consistency

Check out Episode #97 of the Southeastern Trail Runner Podcast as they talk to Will Rivera - local Ultra runner and running store owner (Running Soles)

BBC looks at the Secrets of Endurance Athletes

Ever have an issue where you pause your GPS and it stops so your run, or ride ends up bing in two parts in Strava - here is a site I use to meld two activities together into one - GOTOES Utilities for Strava


Masters News
Mentioned above but I did a review of Joe Friel's book Fast After 50

A new podcast for masters by masters - Masters Milers Podcast - #1 w/John Trautmann and #2 with Nick Berra

Trail Running After 50 - lessons form Lori Herron



*****Talk and Clinic*******
If you are going to be in the Elizabethtown area, or live nearby, Mark Cucuzzella will be in town Feb 22nd and the 23rd.  Mark will be talking about his new book - "Run for Your Life" - on Friday the 22nd and on the 23rd will hold a clinic covering Natural Running and Health.  All events will be held at the Running Soles store on the square in E'town

If you cannot come to this event you can look at the other places Mark will be in the Natural Running Center 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

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 5KAll 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
Grandmaster Ultras, Littlefield, AZ - Feb 8-9, 2019
Orcas Island 100, Orcas Island, WA - Feb 8-9, 2019
Iron Horse Endurance Runs, Florahome, FL - Feb 9, 2019
Louisville Lovin' the Hills, Louisville, KY - Feb 9, 201
Phoenix Marathon & 1/2 Marathon, Phoenix, AZ - Feb 9, 2019
Tarawera Ultramarathon, Rotorua, NZ - Feb 9, 2019


Past Weekend Race Results
9 Dragons Ultra, Kowloon, Hong Kong - Feb 1-3, 2019
USATF X-Country Championships, Tallahassee, FL - Feb 2, 2019
Turkey Run Trail Bash 5 Miler, Louisville, KY - Feb 2, 2019
Rocky Raccoon 100, Huntsville, TX - Feb 2, 2019
Elephant Mountain 50K, Cave Creek, AZ - Feb 2, 2019
Azores Columbus Trail Run, Island of Santa Maria, Azores - Feb 2, 2019
Death Valley Marathon & 1/2 Marathon, Death Valley, CA - Feb 2, 2019
Surf City Marathon & 1/2 Marathon, Huntington Beach, CA - Feb 3, 2019


Black Canyon 100k Course Preview - Race is Feb 16, 2019


Mountain Outhouse News - 2/3/19


The RUNdown #19 by the Ridge RUNers


Some great views of Fell Running in this 2014 trailer on the English Fell Running Championships


Tarawera 2019 is this weekend and here is the trailer on the race


2019 Rocky Raccoon 100




Big Announcement from SFuels coming Feb 12th