Weekly RunDown #132

“The advice I have for beginners is the same philosophy that I have for runners of all level of experience and ability - consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.”

Bill Rodgers

This week for Interview Tuesday I talked to Dustin Mitchell

iRunFar.com's This Week in Running: March 25, 2019

The World Cross-Country Championships are this weekend in Aarhaus Denmark - Here is info on the entry list and prize money.  This is the men's preview and the women's preview.

What Aarhaus is doing to save the World Cross-Country Championships.  Sad that an event that once was was run every year, now every other year, and was run by the greats from 1500M on up now needs saving but it needs something and Aarhaus is working to do so.

Ultrarunning History's latest post is on the Barkley Marathons - The Birth

Spring 2019 running shoe review

I ordered The Passion Paradox and it is waiting at home when I get there from a month of work in So. Cal - here is a short post on it from the Author - Looking forward to reading it as Peak Performance was a great book.

Some thoughts on the marathon taper

Which kind of race trainee are you: Sporadic - Checker-Offer - Ignorer - Communicator

How many of these have you run?

The US trail team is announced for the 2019 Trail World Championships June 8th in Portugal

Some thoughts from Barkley Marathons finisher John Kelly on how we tend to glorify the suffering in endurance sports often in ways that are not healthy - "Look How Tough I Am!"

While I do not think positive thinking will always get you to the finish line - sometime things happen, it for sure is part, an important part at that, of getting to the end of your race  - The Power of Positive Thinking

The Art of Suffering - With the Barkley Marathons expected to be started sometime this weekend, as of posting this it had not started, suffering is definitely part of the game

Just heard Nicky Spinks is running Barkley - if you do not know about Nicky watch the video down in the video section - I realize it is her first time but she is no novice and would give her a great chance for the "fun run" if not all 5 loops

Retooling your running mechanics to be a better trail runner

Dathan Ritzenhein talks about the marathon taper

Are you getting enough rest  and recovery - is not your body will tell you


Masters News
Much along the lines of what Joe Friel said in his book Fast after 50 - working on strength, but in a smart way, is even more important as you get older so as not to lose it - ask Judy Cole

Earl Fee (90) breaks 400 and 800 world record in Iowa meet

Trail running after 50: the Older the Better

2019 World Masters Athletics Championships Indoor in Torun Poland - Results

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

I have run a 1/2 marathon and Marathon here, actually my first ever win at the marathon, and the trails are great.  Run The (un)Pleasant Hill Trail Runs (5K, 10K & 25K)at the Shaker Village of Pleasant Hill on April 13, 2019

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
Badger Mountain Challenge, Richland, WA - March 29, 2019
Greebrier Ultra's, Boonesboro, MD - March 29, 2019
IAAF World X-Country Championships, Aarhus, Denmark - March 30, 2019
Blackbeard's Revenge, Corolla, NC - March 30, 2019
Georgia Death Race, Vogel State Park, GA - March 30, 2019
Crown King Scramble, Crown King, AZ - March 30, 2019
Knoxville Marathon, Knoxville, TN - March 31, 2019


Past Weekend Race Results
Nine Trails 35 Mile Endurance Run, Santa Barbara, CA - March 23, 2016
Lake Martin 100, Alexander City, Alabama - March 23, 2019
Miocene Epic Endurance Challenge, Lusby, ND - March 23, 2019
Fonta Flora 50K, Lake James State Park, NC - March 23, 2019
LA Marathon, Los Angeles, CA - March 24, 2019


Bill Rodgers at the 1976 NYC Marathon


1980 IAAF Cross Country Championship - A great race won by Craig Virgin


And more Cross Country  with the 1983 Men's World Championships


Nine Trail 35 Mile Endurance Run


A look back at the first three races of the 2019 Ultra-Trail World Tour


Run Forever: The film on Nicky Spinks  & the Double Bob Graham

Interview Tuesday:Kentucky Runner Dustin Mitchell

Running with 2017 Guilaume Calmettes at Big's

Dustin is a runner I have only met once but have seen the results of a number of his runs and have even been in the same race, but far back.  So when I met him at a John's Run/Walk Shop Speakeasy Events I grateful that he would do this interview not only I, but you, could learn more about him.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Lexington, KY on April 1, 1995 (so I’m 23, unless this comes out after my birthday). My family moved to Florence, KY when I was two and I lived there until I went to college. I spent a ton of time when I was little playing outside and exploring “the woods” behind my friend’s house. I tried out many different sports and I was terrible at all of them. My mom ran all through my childhood and I always kind of liked it, so I started running formally in middle school when I joined the cross-country team. I ran cross-country throughout middle and high school. After high school I was pretty set on going to UK but I was nowhere near UK fast, so I mostly dropped running. 

What is your profession?
I’m still a student at UK and living in Lexington. I started my college career studying materials engineering and after earning that degree, I switched over to work on an MBA. I’ll be done with school in May and I’ll have to find a job and become a real adult. Outside of school, I work at John’s Run/ Walk Shop part-time. Most of the time I’m helping people find shoes they like but I also buy socks for the store and plan our group trail runs.

How did you start running and what prompted you to do so?
My mom ran throughout my childhood, so I was exposed to it and respected it from a really young age. So when one of my friends signed up to do XC in middle school I joined him. I did XC until I graduated and a few years of track although I didn’t really like it. I’m not a big fan of running fast (like on a track) I would much rather run slowly for a long time (sort of like XC).

After high school XC I stopped running seriously for a few years. I pretended like I was going to do triathlons for a little while but that didn’t work out. Then I met my fiancé and she was running for WKU at the time. I thought she would think I was cooler if I was a runner, so I started running again. Along the way, I met Zack Beavin who helped me take it seriously and pushed me into trail ultras.

How long have you been running?

Cumberland Gap

I really started in 7 grade and I’m in 18th grade now so about 11 years. Although I’ve only been seriously running for 3-4 years.

Did you participate in any other sports over the years?

I participated in all the basic sports when I was little. Once I got a little older I realized I was pretty bad at all of them and I stuck with running. In college I tried triathlons but swimming/ cycling require a lot more prep work than running so I went back to just running.

Did you run in grade school, High School or College? 
I ran for Ryle High School in NKY. I wasn’t good enough to run at the kind of colleges I wanted to go to and I was pretty burned out so I didn’t do collegiate track/xc. All of my running in college has been on my own/ with friends and thankfully I’ve never had to race a 10k on a track.

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.

• Mile – 4:35
• 5k – 15:47 (should be ~15:20 but the lead vehicle went the wrong way. Still bitter)
• Half – 1:13:46
• Full – 2:39:47
• 50k – 4:29:19
• 50 Mile – 6:26:33

What is your most memorable race or races and share a little about at least one of them?
Last year I was lucky enough to somehow get into Big’s Backyard Ultra. Big’s is a last man standing race created by Laz (who also created The Barkley Marathon). The way it works is you run 4.166 miles starting every hour until there is only 1 person left. I made it through 28 hours (116 miles) before DNFing, the winner made it 68 hours (283 miles) before the race ended.

It was a really bizarre but awesome race. The thing that surprised me the most was that it wasn’t competitive at all. It felt more like a group run with friends than a race. Everyone was super nice and willing to give lots of advice and encouragement. This is because of an unusual aspect of the race, when the 2nd place person quits, the potential winner has to complete one more loop and then they can’t continue. The real contenders in the race are there to see how far their body can possibly go. They want to win but they also want the race to go on as long as possible. The feel of the race is so much different than anything else I’ve experienced.

If you want to read a little more about my experience check out my Race Report 

Do you have a favorite workout you do?
I have 3 different workouts that I really like.

1. 10x1k, I have no idea why but I really like doing 1k intervals. It just seems to be a perfect distance for me. It isn’t so fast that it really hurts but it still ends fairly quick.
2. 20x400, 4@HP, 4@10kP, 8@5kP, 4@miP. I love how fast this one goes from “is this even a workout” to “I’m going to die”. I like that this hits on a lot of different paces and forces you to pace at the beginning and run hard at the end. I’m terrible at both of those so it’s good for me.
3. My favorite workouts are 25+ mile trail runs. I love spending hours out in the woods by myself and just kind of wandering. I’m a trail/ ultra guy at heart and love exploring.

What does a regular week of training look like?

Rocky Top in the Smokies

Regular weeks of training have rarely been a thing for me. I have always just kind of made it up as I went. I would ask my friends what they were doing and jump in on stuff that sounded fun. However, this year I’m trying to take marathon training a bit more serious, so I actually created a plan. I’m doing 1 workout a week and a long run that sometimes has speed incorporated. I’m probably doing 1.5ish trail runs a week. I started at 50 mpw and will peak around 70. This is less than I’ve normally done but my new focus is not getting injured so I’m trying to stay more cautious.

How about a favorite route you like to run?
I love the Gorge as whole. There are a lot of routes that I really like to run. Auxier, Bison Way, Swift Creek Camp, etc. There’s a loop north from Clear Creek that I love and got a tattoo of. My favorite though is running somewhere new and exploring. Things normally aren’t quite as cool the second time. 

What is your favorite distance to run and race?
I like running a variety of different races. I raced a mile a few weeks before Big’s last year. Half marathons are probably my favorite road races. I haven’t done enough trail/ ultras to know what my favorites are there.

What shoes do you run in and what do you like about them?
I wear a ton of different shoes. I’ve always kind of had a problem but working at John’s has made it a lot worse. My favorite shoe of all time was the Nike Zoom Streak 5. It was Nike’s main racing flat, I got it for races but ended up running in it exclusively for about a year. The NB 1400v4 were a close second but a bit too cushioned for what I wanted at the time. Right now I’m liking the Nike Pegasus 35 for roads and the Hoka Torrents for trails. For racing I really like the Adidas Sub2s for short stuff and I’m excited to try out the Nike Vaporfly 4% for my marathon.

Example of my slightly lackjng diet at Big's

How about diet, do you eat any certain way and do things change on race week and race day?
I really don’t focus on diet much at all. I sometimes have a rough estimate of how many calories I’ve had in a day and how much I’ve run but I rarely do much with the numbers. I don’t restrict anything, I eat a lot of carbs, I eat a lot of salad, I drink too much beer. I try to run a decent amount and it normally all works out. I’m a little heavier than I would like to be right now but hoping the 60+ mile weeks will fix that.

Nothing really changes race week. Race day I have a bagel or some flavored bread or something like that. Normally I drink a couple bottles of Gatorade or Powerade within about 12 hours of the race. During races I’m a huge fan of SWORD, it has gotten me through all of my ultras. Muffins are great during ultras. I’m pretty flexible with food. My stomach is normally pretty happy for the first 20 hours, after that it can get a little finicky.

Do you have any long-range plans?
On the road I would like to break 2:30 in the marathon and then never run another. I don’t think anything is harder than going all out for a marathon and I don’t like it. I would also like to get under 70 and 15 in a half and 5k respectively.

Right now what I’m most excited about is trying out a 24-hour race. I think it’s something I can be good at and hopefully be competitive on a big stage. I also want to finish an official 100 miler. Besides that I just want to try out different ultras and trail races and see what I like and what I’m good at.

What do you like best about living and running in KY?
I’ve absolutely loved living and running in Lexington. I think Lexington is a great sized city and I’ve had a ton of fun here. Recently the competitive running scene has gotten a lot better too which has been really fun. There have been a lot of great people to run around with. There are also some amazing trails around the state. It’s awesome having so many choices for trail running within about an hour.

Anywhere else you would like to visit to run?
For the last few years I’ve been dying to go run Rim2Rim2Rim. That seems like a super fun run and really challenging. I also like the idea of seeing how I stack up against some of the other people that have run there. In general, I want to spend more time on some trails out west. I haven’t done much outside of the Daniel Boone National Forest or similar terrain.

Do you have any bucket list races?
I don’t think there are any races I would consider bucket list races. The closest thing would be going back to Big’s, I learned a lot and I think that with the knowledge I gained and a little more ultra experience I can go a lot further. Besides that, I would like to venture a little further out and see how I do in bigger more competitive fields. Races like Lake Sonoma, Western States, Georgia Death Race and UTMB all seem really cool but I don’t feel like I have to do them to be happy.

Running in the Gorge

What do you struggle with most with regards to running?
Being smart. I tend to be a bit too impulsive in both training and racing. In training I have a tendency to start running really well. Then I’ll get excited and start running harder workouts and more miles and then I end up hurt. Then I won’t take enough time to heal and I end up being sort of hurt for months on end. I’m hoping that my eased back schedule will help prevent this. In races I’m still starting too fast and blowing up. I’m working on taking it easy for the first part of workouts and then speeding up at the end to try to teach myself how to pace.

What do you see as a trend in running?
It seems like there are a lot more people doing trails and ultras. In KY the number of trail/ ultra races has shot up dramatically in the last 5 or so years. I think it’s great that more people are getting out on the trails and there is more opportunity for races and events in the space. I think there’s something magical about spending some time in the woods and it’s awesome that more people are seeing that.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Start small and build gradually. The biggest issue I’ve seen working at John’s and talking with newer runners is they try to do too much too fast (I’m not good at taking my own advice). If you want to get better you have to stay healthy which won’t happen if you’re ramping up too fast.

Learn how your body works. Too many people lock into a plan they found online and won’t deviate from it. I think the best thing you can do in running is learn to listen to your body. Your body will tell you if you’re pushing too hard or if you’re ready to go.  Along with this, it’s important to keep some type of record of what you’re doing and how you’re feeling. That way you can look back and see what worked or what didn’t.

The last thing is find some people to run with if you can. It’s so much more fun that way and so much harder to sleep in if you’re supposed to be meeting someone.

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

• Instagram: - @Dustintomi
• Strava 
• Twitter - @Dustintomi
• Also Zack Beavin, Sam Day and I have an IG for our adventures @antelopechildren

Any closing comments?
I kind of like quotes so I’ll end with a few of my favorites.

Nothing good happens in the world by being happy and cozy.
-Alex Honnold (Free Solo)

Find what you love and let it kill you. Let it drain you of your all. Let it cling onto your back and weigh you down into eventual nothingness. Let it kill you and let it devour your remains.
-Kinky Friedman

We were essentially fording a river, through a tunnel, at night, under a prison. It was right about then that I started questioning where I’d gone wrong in my life? Up until that point I’d mostly believed that I’d made reasonably good decisions with my life, but in retrospect, my epiphany was that I’d just managed a positive spin on a series of really bad decisions. I do really stupid things, and I do them with stunning regularity
-Gary Robbins (2018 Barkley Marathon Race Report)

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

Weekly RunDown #131

Dream barriers look very high until someone climbs them. 

Then they are not barriers anymore. 

Lasse Viren

This week's Interview Tuesday was with George Clark

LetsRun.com's The Week That Was in Running: March 11-17, 2019

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

The Running Rogue Episode #117 is a Sweat Science Smorgasbord with Alex Hutchinson

It can be key to your running so building mental toughness is important

Dealing with imbalances to help avoid injuries

Jason Schlarb's look at the off-season

A look at the trail system in England

4 training mistakes that you can make in your training for a marathon

Always look forward to the World X-Country Championships which are on tap for next weekend

Skyrunning in the USA

Pretty cool to be able to run the world's X-Country course and 2024 Olympic Marathon Course

An interview with Hayden Hawks

A BBC look at aging and exercise

While many, like LetsRun.com, were upset with the USTF response to the IAAf Olympic qualifying standards FloTrack took a different stance

I guess this is one way more Kenyan's get to run at events like the olympics and the Worlds.  BUt, let's not point fingers at South Korea when the US X-Country team is largely made up of Kenyan born runners

A look at running and why it is special

Want to learn more about Skyrunning then check out the International Skyrunning website

Achilles Tendonitis and why it's not always just about the Achilles - follow the chain

A look at The 'Joy' of Cross Country

Desi Linden prepares to defend her Boston Title

Ultrarunning World is an Online Magazine you can subscribe to for free

If you ever have an issue with your watch or cycle computer and stop your run and ride and thus end up with a single ride that shows up as two you can use this program to combine them, I do: GOTOES Utilities for Strava

Check out the new SFuels Strava Club - just started but hope make it a place where those that are LCHF can get encouragement, info and advice


Masters News
Not running but this 71 year old man breaks the record for doing a plank for his age - he went 38 minutes, yes 38 minutes

60 year old Hiromi Nakata win's the Tottori Marathon overall women's race

Run Young 50 - A blog about women over 50 running in the UK

A BBC look at aging and exercise

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

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
Nine Trails 35 Mile Endurance Run, Santa Barbara, CA - March 23, 2016
Lake Martin 100, Alexander City, Alabama - March 23, 2019
Miocene Epic Endurance Challenge, Lusby, ND - March 23, 2019
Fonta Flora 50K, Lake James State Park, NC - March 23, 2019
LA Marathon, Los Angeles, CA - March 24, 2019


Past Weekend Race Results
Marin Ultra Challenge, Sausalito, CA - March 9, 2019
Chuckanut 50K, Fairhaven, WA - March 16, 2019
Badwater Cape Fear, Bald Head Island, NC - March 16, 2019
Pistol Ultras, Alcoa, TN - March 16, 2019
Hardmoors 55, Guisborough, UK - March 16, 2019
Napa Valley Trail Marathon, Bothe-Napa State Park, CA - March 16, 2019
Folsom Lake South Side Trail Run, Folsom, CA - March 16, 2019
USATF 2019 Masters 8K Championship, Virginia Beach, VA - March 16,2019


Lasse Viren's win at the 1976 Olympic 5000m Final


GRIT- Ultra-Trail du Tour du Mont-Blanc -a nice video on the 2018 UTMB from IRun4Ultra


This is cool but makes me nervous just watching

The RUNdown #25 from Ridge RUNers


Running in New Zealand - looks pretty cool


Video showing more of the Black Canyon 100k


Runner Vs. Biker

Interview Tuesday: Kentucky and Masters Runner George Clark

I have only seen George at a race/run or two and have yet to really meet him, except online.  Enjoy getting to know something about George, as I did.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc.….
I am 56, born in 1962. I am from Hardin County, grew up in Vine Grove. Graduated from North Hardin.

What is your profession?
I have been a line-tech at Nolin RECC for the past 30 years.

How did you start running and what prompted you to do so?
I felt like I had to prove something to myself. Should I mention I got hit by a car riding my bike 3 years ago. I was on crutches for 4 months with a severe hip fracture. It was a new goal for myself

How long have you been running?
3 years.

As you also ride when did you start riding?
15 years ago.

Do you like riding or running best?
I like them both - riding is my passion, but they complement each other.

Do you road ride, Mountain bike or both?  Ever done Cyclo-cross?
Road mainly but I do some mountain biking. No cyclo-cross.

Did you participate in any other sports over the years?
Wresting Team in High school and a local swim team as a kid.

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

No.

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

• 5K - 24:00
• 10K - 51:17
• Marathon - 4 hrs. 15 minutes
• Ultra - 32 miles

What is your most memorable race or races and share a little about at least one of them?
Backyard Classic(BYC), Land Between the Lakes -  learned a lot more about running, 8-hour endurance race, my first Ultra.

Do you have a favorite workout you do running?
Not really, I do a lot of hill repeats.

How about a favorite workout riding?
All out on the trainer for 30 minutes.

How about a favorite route you like to run?
BYC

How about a favorite place to ride?
Wednesday night route (we call the Wednesday night worlds)

What is your favorite distance to run and race?
1\2 race.

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

Do you have any long-range plans?
Full Iron Man

What do you like best about living, running and riding in KY?
Very challenging, scenic, great routes, trails and there is still a lot of rural areas.

Anywhere else you would like to visit to run or ride?
Europe, Swiss Alps, Denmark ETC.

Do you have any bucket list races – both running and riding?
Maybe do an Ultra out West somewhere. Ride across America,

What do you struggle with most with regards to running?
As of now learning to turn the hurt monster off, train to block him out. It's just your mind playing tricks on you.

What do you see as a trend in running?
Ultras, I.M.

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

• Having a good support team is key to making it happen. Spouse and family.
• Surround yourself with great people and friends like RSN (Running Sole nation), CKW (Central Kentucky Wheel) and a great biking community is what keeps me going.

Do you have a website or other social media site you would like to share?
Zwift indoor training, Facebook, RSN, CKW, Ultra Running.

Any closing comments?
Always keep setting new goals for yourself.
Surround yourself with people that have same interest, RSN & CKW, that are willing to help you when you're down.

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

Weekly RunDown #130

"That is what I want to do as a human being is to get people to
 understand that we can do a lot of things that we think we 
aren’t able to do if we take control of our ownself."

Gerry Lindgren

The above quote was from an interviews Gary Cohen did with Gerry Lindgren

This week's Interview Tuesday is with Tim Smith

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

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

I found this to be true for me with regards to chest strap HR monitors vs. wrist ones

Part 2 of the series on 1,000 Milers - here is Part 1

A good talk with Dr's Art Zemach and Mark Cucuzzella on Ketosis and Fat Burning

A look at trail running and plyometrics

Phil Maffetone and the Secrets of Speed

Quite the stacked field in next week's Nine Trails 35 Mile Endurance Run

Here is Dustin Mitchell's, who I will be interviewing in a couple weeks, race report for his 23k run at Land Between the Lakes

One runners look at the Caumsett 50K 2019 Road Nationals

Some good foot exercises to increase foot control

Ian Corless is following Mike Wardian on his FKTIsrael 2019 run - here is Day 1 and you can check out the rest as they come up by checking out the main site.

Aimed at triathletes but these 7 Steps to and Injury-Free Season apply even if all you do is run

You may have heard about the stricter Olympic standards and other news out of the IAAF, Mario Fraioli weighs in on the subject n his weekly newsletter

A look at how the marathon standard could affect Japan even with it's deep field of quality runners

The World Cross-Country Championships are coming March 30th in Denmark - here is the US Roster with 5 of the 6 men being Kenyan born.

A look at Keto-Adaption for endurance athletes

Info on the big payout, $100k for the win - men and women, half marathon this Friday in Bahrain - and quite a stacked field

John Fegyceresi shares a review of his 2018while aboard a scientific research vessel, The JOIDES Resolution, headed to the Amundsen Sea off the coast of Antarctica.

If you missed the SFuels webinar on being fat adapted you can catch it here - lots of good info.

Also, if you are interesting in being an SFuels Ambassador for 2019 you can check out the program which launches March 15


Masters News
Neringa Jakstiene gets 4 WRs at indoor nationals

Results for the Indoor Nationals

The first USATF Masters Road Championship is this weekend in Virginia Beach with an 8K Championship

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

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
Chuckanut 50K, Fairhaven, WA - March 16, 2019
Badwater Cape Fear, Bald Head Island, NC - March 16, 2019
Pistol Ultras, Alcoa, TN - March 16, 2019
Hardmoors 55, Guisborough, UK - March 16, 2019
Napa Valley Trail Marathon, Bothe-Napa State Park, CA - March 16, 2019
Folsom Lake South Side Trail Run, Folsom, CA - March 16, 2019
USATF 2019 Masters 8K Championship, Virginia Beach, VA - March 16,2019


Past Weekend Race Results
Marin Ultra Challenge, Sausalito, CA - March 9, 2019
Antelope Canyon Ultras, Page, AZ - March 9, 2019
Everglades Ultra 50, Copeland, FL - March 9, 2019
Old West Trails 50K, Julian, CA - March 9, 2019
The Perfect 10 at Mt. Brilliant Farm, Lexington, KY - March 9, 2019
Land Between the Lakes, Grand Rivers, CA - March 9, 2019
Catalina Island Marathon, Avalon, Catalina Island, CA - March 9, 2019
Fall Creek Falls 50K, Pikeville, TN - March 10, 2019


2 Mile race from 1970 with Gerry Lindgren, Frank Shorter and Kerry O'Brian


MTN Outhouse from 3/9/19


Desert Redemption - At The Black Canyon 100


A Day with Harvey Lewis


The Ridge RUNers Weekly RUNdown #24


Part 1 of Auston Twietmeyer, Tim's Son, run at Western States - Here is Part 2 and Part 3


2019 London 1/2 Marathon


Ginger Runner Live #247 - Talk with Black Canyon 100K Winners Kaci Lickteig and Matt Daniels

Interview Tuesday: Ohio and Masters Runner Tim Smith

Chattanooga 50

While a majority of the interviews I have done are with runners local to Kentucky I do like to interview those in neighboring states as well as around the world.  So, this week I talk to Ohioan Tim Smith who I have only chatted with online via FB posts so it was good to learn something about him.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born and grew up in Davenport, IA. Pretty average middle class white kid. Combo nerd/athlete. I was always decent at sports. I did sports from as long as I can remember: gymnastics, basketball, softball, baseball, football, track and field, wrestling, cross country, and powerlifting. For awhile I thought I would be a pro baseball player - a catcher. Truth is I really wasn’t that great at baseball.

I moved around a lot after college, from job to job (because I’m rarely satisfied), including brief stints in Georgia and Oklahoma. Got married and had a daughter, who was born in Macon, Georgia, who is now 23 and has recently taken up running herself! Got divorced, remarried and am currently in Middletown, Ohio (near Cincinnati). My wife Deb is a teacher who bikes and runs and does some triathlons, duathlons, and running races up to the half marathon distance.

What is your profession?
I grew up doing well at math, so I began college (U of Iowa) as a math major, but switched over to chemistry. I then got a Ph.D. in organic chemistry at the U California in Berkeley, and did post-doctoral work for two years in Switzerland. I then taught at a few smaller colleges/universities but never really felt right in the tenure-track environment so jumped into industry at some smaller companies doing things like drug research, radiochemistry, and special projects at a company that makes small snippets of DNA (which they sell to researchers). More recently, since moving to Middletown, Ohio four years ago, I’ve been teaching chemistry as an adjunct professor at the U of Dayton, doing a bit of chemistry consulting, working as a K-12 substitute teacher, coaching high school cross country, personal coaching, doing a podcast, and directing races. I started up and directed the Hawkeye 50K/25K in Iowa back in 2010, which still exists after I handed it off. Truth is though, I’m mainly a house husband at the moment.

How did you start running and what prompted you to do so?
I’ve never not run or been in sports. I’m hyperactive, generally, and was likely a handful as a child. So I guess I was just “born to run,” although in my younger days that was mostly channeled into team sports. Once it became obvious I wasn’t going to be a pro-anything, I started powerlifting in high school after hanging out with my friend Charlie Driscoll, who became world-class at the sport. During my 20’s and 30’s I was engrossed in my studies, work, and my family so mostly stuck to powerlifting, which I could do by just going to the gym a few days a week. About the age of 40 (17 years ago), I took up running for a few reasons, in part because I maxed-out on how good I could be in powerlifting (which was never that good), plus the sport was becoming idiotic to me- long story there. Also my father died at the age of 49 so I was aware that maybe more cardio was needed, and running just sounded like a new adventure, since it had been so long since I had done it. Like many folks, I moved up from shorter road races, to longer ones, to trails races, to longer trail races, and I also enjoy biking and triathlons. I completely had to teach myself to swim about a dozen years ago. I couldn’t do a proper single lap at first.

How long have you been running? 
See above. About 17 years now since I took it up as an adult.

Did you run in grade school, High School or College? If so where?
I was never really very good at running. I did it between other sports. I did some track and field and my best races were at the longer distances. The longest was the mile, which I know I did in 5:07 in 9th grade. I wish I had continued to train that so I could say I did a sub-5 minute mile at least once. I only did cross country my senior year of high school. It was only two miles then in Iowa. I was probably an average runner on our team. I don’t remember for sure. I regret somewhat not going to a smaller college, rather than the U of Iowa, and trying out for the baseball team or maybe in cross country. That would have been fun. But I directed most of my college energy into academics.

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

• 5K: Since I took it up again as an adult, 20:00. Yeah I’d like to beat that!
• 10K: Not sure. Low 40’s?
• Half marathon: 1:35-something. Run for the Schools, Iowa City, IA ~2010.
• Marathon: 3:28-something, Indianapolis Monumental Marathon, 2010.
• 50K: Just over 5 hours? I think at the inaugural Earth Day 50K? Around 2013?
• 50 mile: 9:37? Ice Age 50 around 2009?
• 100K: About 14:15? At the inaugural Booneville Backwoods 100K in Iowa. Maybe 2014-ish?
• 100 mile: 25:15-ish at Tunnel Hill in 2018.
• Iron-distance triathlon: About 13:30 at the Redman Triathlon in Oklahoma around 2013-ish?

You started up RunSmith Enterprises – how is that going  as you offer coaching, race directing and also have a podcast?

Thrill in the Hills 50K Relay

Whatever I originally thought the podcast would be, it’s now mostly an audio diary, even though I act like I’m talking to an audience. Almost no one listens to it compared to the other ultra/endurance podcasts. My style is a fairly dry monologue, so I understand that. The name, Topics in Endurance Sports, was intended to reflect that originally I was going to cover various topics, but I’ve found I have less time to work on it than I had hoped, so mainly it’s been me covering ultramarathons that I run. I try to interview someone else who did the race as well. I have done a couple of podcasts where I review a book. I’m doing good to get out an episode a month.

The personal coaching I do is mostly for fun, because I can talk and think about running endlessly. I have just a few clients at any one time. I’m probably the very cheapest coach you can find in the States. I’m flabbergasted at folks charging hundreds of dollars per month, but that’s fairly common. I don’t claim to have all of the answers with my clients but try to gently get them to focus on a few straightforward goals to simplify their training, to take the stress out of training. I try to work with what they can do, and what they like to do. It’s really interesting how individual every individual actually is.

What is your most memorable race or races and share a little about at least one of them?
 I have a number of them. So many are memorable.

That 5:07 mile in 9th grade is the first one. Interestingly I was the #2 miler at our school. This race was the city championships. On the last lap I surprisingly found myself in the lead, with our #1 guy just behind me. At the last moment I let up and let him pass, so he got first and I got second. I felt like he would be let down to lose and didn’t want that. I know this may sound like some kind of humble brag, but it bugs me to this day. It told me that I’m not really the fighter type of athlete. I’m still not. I wish I were, but the truth is I like to participate more than I like to fight for the win (not that that’s a consideration now).

In more recent years, the Detroit Marathon in 2008 where I barely qualified for Boston was fantastic. I had tried hard for many races to qualify. The Boston Marathon in 2009 was amazing. Runners are treated like royalty all weekend. I loved it. The race was great and I ran really well.

My 9:37-ish at the Ice Age 50 was great. I know that’s just an average time, but I have never approached that speed again. I’ve never finished a 50 miler under 11 hours besides that one. That was also 2009, I think. The years from 2008-2010 were my magic years where I had enough miles in my legs to feel strong, and no nagging injuries yet.

The 13:30-ish iron distance triathlon was really cool. (I say “iron distance” because it’s the same distance as an Ironman, but that’s a trademarked name and this was not put on by the Ironman corporation.) That’s not a good time either in comparison to others, but just a few years before I couldn’t swim nor had ridden a bike more than a few miles for about 30 years.

My first 100 mile completion, in 31:06 at Mohican was quite memorable. Very painfully memorable. You get 32 hours there, thankfully. I had all kinds of problems  but managed to get through it. Finishing the Indiana 100 in one of their ridiculous rain/mud years was memorable just because it was so so hard to fight through it. Finishing the UROC 100K last year was memorable. I was nearly dead last, just beating the 19:30 cutoff. But it was really really hard. Lots of folks dropped.

Finally, just a week ago I ran a 50K relay with my daughter down near Atlanta (Thrill in the Hills 50K). She took up running a couple of years ago and is doing great. What a dream come true, to run with her!

Besides this, so many races bring happy thoughts because of what I experienced and because of the athletes I’ve met. I can’t think of a single race I didn’t enjoy. Also just running by myself or with others in training has been fun.

Do you have a favorite workout you do?
No, because I love everything. Seriously. Any workout is fun, slow and long or short and speedy (although in the past few years a chronic and tiny niggle in the knee has prevented me from doing much sprinting). I like cycling, and I still lift weights 3x per week just because I like it. I always do at least a couple of short swims every week.

How about a favorite route you like to run? 
Honestly not really. It’s all good. I’m always happy running. I’ve only been an endurance runner in Iowa and Ohio so it’s not like I’ve got some amazing mountain trails to train on, but I enjoy what I do have.

What is your favorite distance to run and race? I think 50K to 50 miles on trails suits me best now as far as total enjoyment goes. What’s nice is that I can run those races, feel like I really did something tough, yet still get to bed that evening. (Half iron distance triathlons fit this category too.) None of the overnight stuff I need for 100 miles, and 50K-50 miles means a few days of medium-pain, not the mind-bending pain I have after 100 miles. Having said all this, I love every distance from 5K to 100 miles, as well as triathlons, bike races, and cyclocross. Oh, I think I forgot cyclocross. I do a few cyclocross races in the fall. It’s a blast!

What shoes do you run in and what do you like about them?
Oh boy! This is embarrassing but I have like 40 pairs of shoes in my efforts to try to figure this out. I have wide stupidly-shaped feet so there’s that. What I have worn has evolved over the years.  I do like some cushioning. I have tried about six different Altras and have run up to 100 miles in the Olympus but am transitioning away from them now. The no-drop just doesn’t suit me. I like Hoka but, as everyone knows, they are too narrow. Still I’ve done 100 milers in those (Challenger) and have not given up on those completely yet. I wear the Speedgoats too. For both the Challenger and Speedgoats I have to buy very oversized so they are wide enough. More recently I’ve enjoyed running in Skechers for both road and trail. They are wide enough, with some drop and good cushioning. I’ve got two different road versions and two different trail versions of those I like. Finally I like the Topo Terraventures (also wide, with some drop) for shorter trail races and just got the new Topo Ultraventures and did my first race in those recently. Pretty good.

Do you have any long-range plans?
Not specifically. I just like to do new races that are interesting. I don’t repeat races much. I often use races as reasons to visit an area. One thing I would like to do that I haven’t yet are some solo-adventuring, either hiking or biking or a combination of the two. I think getting into fast-packing would be fun.

What do you like best about living and running where you live?
There are a lot of races and lots of athletes. Ohio is highly populated, so there are lots of runners and running clubs and race directors. Same for triathlon. Some races are very inexpensive. A local club (ORRRC) puts on races that we can run for free if we join. There are some decent parks to run in as well. I’m also well situated to travel to a number of great running destinations in nearby states like KY, TN, WV, NC, PA, VA.


Anywhere else you would like to visit to run?
I would really like to do a race in Switzerland or near there. Unfortunately when I lived in Switzerland I was too dedicated to my research and wasn’t yet into trail running. It kinda kills me when I realize what I could have been doing. Same goes for the five years I lived in California. Beyond Switzerland, I just read about so many cool races I’d love to do from Iceland to Comrades in S. Africa and beyond.

Do you have any bucket list races?
Not exactly. Just a long list of races that sound fantastic.

What do you struggle with most with regards to running?
Hmmm… I suppose mostly aging, and the chronic aches and pains that accompany that. Getting slower isn’t great either. But I can’t complain. I’m still moving. Social media can be annoying, in that it’s full of misinformation, athletes who want to put others down, and so-called experts know-it-alls who substitute opinion and bias for actual knowledge. But like many, I’m still addicted to it and fall prey to being that same annoying person I just complained about.

What do you see as a trend in running? 
One thing is people who go from Couch to 100 miles (or similar) very quickly, skipping so many intermediate steps. It seems crazy to me, but many do it successfully. I imagine this is due to social media and people highlighting *epic* races and the feeling of checking off an accomplishment. This is not necessarily bad but just perplexes me some. Women kicking butt is certainly a great trend. And of course longer and out-of-the-box races and anything Laz does being copied by others. I’ll be against the tide on this one, but I think there is a lot of over-focusing on nutrition, leading to goofy diet wars. Everyone’s a nutritional expert these days. Footware has graduated to the point where neither barefoot running or max cushioning is the fad right now, so it’ll be interesting to see if some new shoe fashion pops up soon. Politically I’m curious to see if more endurance athletes will mix their sport with poliitcal issues. E.g., Claire Gallagher, Stephanie Case and Avery Collins. I applaud their kinds of activism. Oh, and there are too many podcasts. Ha ha.

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

1. Take your time. Enjoy the shorter races leading up to longer ones. What’s the rush? Don’t let the accomplishments of others decide for you what to do.
2. It’s cliche, but listen to YOUR body and create a training lifestyle that fits YOU. It’s good to learn about what everyone else is doing, and to try new things sometimes, but in the end it’s likely no one is going to train just like you do. And over the years your training will change. Do workouts you enjoy, that give you real satisfaction. And slow down or STOP when you feel little injuries coming on, or you’ll end up with a big one.
3. Make your own nutritional rules. You know what’s healthy and what’s not. For example, I don’t eat breakfast (unless I have a race or very long workout in the morning). That’s a big no-no, according to the experts. It works for me though.
4. Try not to let social media get to you. Don’t compete with their Instagram pictures. You can’t win that game. (I confess I fight with this myself.)

Do you have a website or other social media site you would like to share?
Website is RunSmith.net, on Twitter I’m @RunSmithE, on Instagram timcsmith1961. On FB join RunSmith Enterprises. I don’t post a whole lot there, but I announce new podcasts episodes. Add me as a friend on FB. Search Tim C Smith. Finally, I’m on Strava too.

Any closing comments? 
Nah. I blabbered on enough.

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

Weekly RunDown #129

"Just remember this: No one ever won the olive wreath

 with an impressive training diary." 

Marty Liquori

This week's Interview Tuesday was with Ty Martin, a local runner where I live in Kentucky

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

LetsRun.com's The Week That Was in Running: Feb 25 - March 3, 2019

Good to see Yomif Kejelcha get the World Indoor Record after just missing it then getting second in an attempt at the 1500m record so the third time is the charm as he knocks 1.44 seconds off the old record

I am sure there are more out there but here are Runner's Worlds 20 Best Running Trails

Check out this interview with Dr. Mark Cucuzzella on by Zack Bitter and Dr. Shawn Barber on the Human Performance Outliers

David Roche looks at training for Trail and Ultra races

Recovery during an Ultra Racing season

I just got a pair of Topo Ultraventures and while only having run in them once they seem like a good shoe to have in the arsenal.  Here is a review by Trails and Tarmac and one by Steve Speirs of Run Bulldog Run

167 runners go sub 2:30 at Tokyo

A look at the breaking of the sub 2hr marathon

Talk Ultra Episode 169  - talks with Michael Wardian before his FKT attempt on teh 631 mile Israel National Trail

Many of you may floss your teeth but how about your muscles.  While I have not done it as much as I should I have found that it works.  Here is an article on RockTape's Rock Floss

Thinking of running your first 100 miler - here are some things to think about

All too often, if you are like me, you do not think much about rest days but you should and should seek to get the most out of them

We often look at everything but our toes - but they are important

A treadmill workout to try instead of just running on the Dreadmill

There is a new watch on the block, Coros Apex, you may have heard of and here is a review of it on Ultrarunnerpodcast and also one from DC Rainmaker

Some thoughts on proper shoe fit - You Do Not Have a Shoe Size, You Have a Foot Size

Nice to see runners get the OTQ

Two Rivers Treads podcast  Run For Your Life talks to Paul Encarnacion about his run at the Hurt 100, eating Low Carb and other topics


Masters News
Ino Cantu (85) was busy this past weekend at the USATF Masters Indoor Championships as he set an age group world record in the mile at 7:47 and the next day an American record in the 800m in 3:38.62

Neringa Jakstiene does even more as she gets 3 World Records and an American Record

USATF Masters Indoor Championships results

I have been running for 46+ years and thought that was a lot but Ed Rousseau has run for 62 years

Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

If you are close 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 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
Marin Ultra Challenge, Sausalito, CA - March 9, 2019
Antelope Canyon Ultras, Page, AZ - March 9, 2019
Everglades Ultra 50, Copeland, FL - March 9, 2019
Old West Trails 50K, Julian, CA - March 9, 2019
Land Between the Lakes, Grand Rivers, CA - March 9, 2019
Catalina Island Marathon, Avalon, Catalina Island, CA - March 9, 2019
Fall Creek Falls 50K, Pikeville, TN - March 10, 2019

Past Weekend Race Results
Way Too Cool 50K, Cool, CA - March 2, 2019
Mountain Marathon & Hillbilly Half, Olympia, WA - March 2, 2019
Old Pueblo 50 Mile, Sonoita, AZ - March 2, 2019
Austin Taylor 50K Challenge, Conyers, GA - March 2, 2019
Monument Valley Ultra, Monument Valley, UT - March 2, 2019
Erlanger Chattanooga Marathon, Chattanooga, TN - March 2, 2019
Caumsett Park 50K Championship, Lloyd Harbor, NY - March 3, 2019
Napa Valley Marathon, Calistoga, CA - March 3, 2019


Marty Liquori wins the 1973 AAU Indoor Championship Mile


Kejelcha runs word record indoor mile and Gregorek runs second fastest American indoor mile


The Weight of Mountains by Altra - Running and Mental Health


Keep Moving Forward


A great race in the Women's Indoor 3000m European Championships


And the European Men's 3000m


A look at Ricky Gates running of every street in San Francisco


A look at the 2019 Hurt 100 - My ankles hurt just watching parts of this:)

The RUNdown #23 from the Ridge RUNers