Tuesday, April 30, 2019

Interview Tuesday: Meet UK and Masters Runner Jeremy Sandford and How Running Helps Him

Helping others see the benefit of running for mental
and physical health
I met Jeremy online via the MAF Facebook group and felt his story of how running has been helping
with his mental health issues was one that needed to be shared.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Jeremy Sandford, aged 54 and I was born in Norwich in the East of England although I now live in a semi rural part of Sussex in South East England . I was educated in a local grammar school studying core subjects with a particular emphasis on music and the arts . 

What is your profession?
I spent many years in the retail fashion industry but have recently retrained as a Peer Mentor and now work as a Peer Support Worker in the National Health Service . My role is predominantly coaching adults affected by mental illness the benefits of running for improving mental and physical wellbeing.

I have seen you mention how you run to deal with mental health issues, would you like to share your journey in this area?
In January 2018 I was admitted to hospital due to a serious and debilitating bout of mental illness . For my own safety and wellbeing I was sectioned and detained in hospital for what would be a period of 5 months .

As well as receiving treatment I also ran daily on the ward treadmill following the plan set by friend , coach and mentor Nick Carling . A year ago in April 2018  the medical team allowed me out for the day to take part  in The London Marathon - my first attempt at the distance. Many thought this crazy in itself - but Nick and I knew I would complete the task - I’m stronger mentally and physically than many people realize. 

In the race debrief Nick and I discussed future running and life goals and I resolved to dedicate myself to helping others with mental health issues so that they too can learn about the benefits running has for improving mental and physical health . 
2019 Brighton 1/2 Marathon

I’m delighted to say that earlier this year I passed a Peer Mentor training course and recently I qualified as an England Athletics Leader in Running Fitness giving me a licence and insurance to coach and facilitate running groups . The two combined have enabled me to secure employment with Sussex Partnership NHS Foundation Trust and I’m delighted to say I’m now helping coach a mixed ability group . 

How important is running in your recovery?
As well as traditional methods of treatment including medication and talking therapies running has been and continues to be a central and very important part of my care plan .  As well as the obvious physical benefits I personally find running an excellent method of clearing the mind and reducing stress and anxiety.

What would you say to others dealing with similar issues?
Don’t be fearful of the unknown and take the simple step of attempting a walk / jog and enjoy the benefits running can give you including mental, physical and social. 

Did you run before the mental health issues?
I have run on and off since  High School . Back then I  was more of a sprinter type specializing in 100m - 400m but on reflection I was always more built for distance events and that is what I enjoy now. 

How long have you been running?
It’s scary to think that I have been in or around running for over 40 years but I truly committed to running when I was admitted to hospital in January 2018.
I’m fortunate to be coached by Nick Carling from the eponymous Team Carling Triathlon and Run Squad based in Cairns , Australia. As well as a successful triathlete he is a successful and inspirational coach teaching the methods of Dr Phil Maffetone. With his guidance I look forward to many years ahead of PB’s and exploring my full potential.

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 consider my time in hospital a fresh start physically and mentally and accordingly have wiped the slate and started afresh from January 2018.
  • 10k - 57.02
  • Half Marathon - 2.13.12
  • Marathon - 4.57.26
What is your most memorable race or races and share a little about at least one of them?
2018 London Marathon
London Marathon April 2018 -  my debut marathon but it was about so much more than the running . The fact I was alive and able to toe the start line was special and to share it with my coach who had flown in from Australia was awesome . A day I will never forget . 

Do you have a favorite workout you do?
 My favourite session of the week is to hit the trails for my long Sunday run . As well as the obvious physical benefits I’m grateful for the opportunity to be in the great outdoors and appreciate the wonders of nature. 

What does a regular week of training look like for you?
  • Monday AM aerobic run
    • PM gym
  • Tuesday AM active recovery 
  • Wednesday AM run
    • PM gym
  • Thursday AM freedom run - on hills 
  • Friday AM active recovery 
  • Saturday AM Parkrun 5km Cross Country 
  • Sunday AM long aerobic run on trails 
Do you have a favorite place or route you like to run?
The trails 

What is your favorite distance to run and race?
I enjoy the sharpness of a 10k and half marathon but I really want to explore my ability at the marathon and my training is planned accordingly.

Vibrabarefoot Shoes
I see you run in Vivobarefoot shoes – how long have you worn them and what do you like about them? 
I’ve dabbled with Vivobarefoot for a number of years . Whilst in hospital ( 5 months ) I walked barefoot on the ward and ran on the treadmill in Vivobarefoot slowly building up the strength in my feet . I now only have Vivobarefoot footwear in my wardrobe and have not worn more regular footwear since January 2018 .

What is the farthest you have run in them?
Both my Marathon races 26.2 miles. 

Are they the only shoes you run in?
Yes and I wouldn’t even contemplate returning to what is considered normal footwear by society in general .

I think I also saw you were an Ambassador for Patagonia – how did that come about and why Patagonia?
I have always appreciated the quality of Patagonia clothing  both as casual wear and more specifically for trail running and I identify with their ethos regarding for example the environment ,  fairtrade and the treatment of the workers who manufacturer the product. When the opportunity arose  to become part of their programme I was humbled and consider it a privilege to be so. 

I understand not too long ago you were vegan, what made you at that time turn to veganism?
Aware of the ethical implications with regards to food production and a certain amount of peer pressure I followed and explored the vegan diet and lifestyle for a period during 2018 . 

I understand that recently you have gone to more LCHF, is that correct?  
Yes I  migrated back to a LCHF diet in early 2019. 

I ask this next question not to bash vegans but to better understand why you changed – what made you move from being vegan to a more LCHF diet?
I acknowledge there are very  many successful vegan athletes eg Rich Roll and Scott Jurek but for me personally I was suffering tiredness in training and the over reliance on carbs was causing bloat, weight gain and tiredness as well as problems with my latent mental health issues. My decision to revert to LCHF was personal but also endorsed by my coach and medical team. 

What changes have you seen since your move to more LCHF
I have reintroduced eggs , fish , some meat and an assortment of healthy fats and I’m now losing body fat and bloating , less hungry in between meals, sleeping better and my endurance and recovery is returning to my pre vegan days . I respect the vegan choice of others but realise a LCHF diet is best for me although  I am now more mindful of ethical farming practices and purchase my groceries accordingly.

Do you have any long-range plans with respect to running?
Reach my potential at the marathon and make a step into the unknown and  tackling some Ultra Trail races . 

What do you like best about living and running where you reside in England?
I can leave my door and be on the trails within 5 minutes - leaving tarmac and cars behind me . 

Anywhere else you would like to visit to run?
2018 Chester Marathon
I’m fortunate this July I will be taking part in the Gold Coast Marathon in Australia giving me the opportunity to link up with my coach again and meet some of my teammates in Team Carling for the first time .

Do you have any bucket list races?
As I write this reply my training focus is on my participation in The Gold Coast Marathon in July 2019 where the goal is an improvement on my personal best . Longer term I hope to return to the Southern Hemisphere and take part in the marathons in Brisbane , Melbourne and Wellington. 

What do you struggle with most with regards to running?
Accepting that recovery is a vital part of training and knowing when to take it easy .

What do you see as a trend in running?
I feel the growth of trail running and ultras will continue as more and more runners take up the challenge and venture off road. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Enjoy yourself and don’t put a limit on your expectations. With well planned training , patience and dedication you can reach your full potential. 

Do you have a website or other social media site you would like to share?
Any closing comments?
Thank you for giving me the opportunity to do this interview. I humbly remain a runner on a journey of recovery tackling the stigma of mental illness one step at a time. 




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


Friday, April 26, 2019

Weekly RunDown #136


"In order to cash in on all the training, get the rest. If you can't run as fast as you want to, you haven't enough."
Ted Corbitt

Remembering Ted Corbitt and if you want to know more read his biography.  No, if you are a long distance runner you need to read this book so you know more of the history of running, and especially Ted Corbitt.

iRunFar.com's This Week in Running: April 22, 2019

LetsRun.com's The Week That Was in Running: April 16-21, 2019

This week for Interview Tuesday I talked to Ultrarunner, Race Director and Kentuckian - Cynthia Heady

Here is the review I did this week of Meb Keflezighi's new book 26 Marathons: What I Learned About Faith, Identity, Running, and Life from My Marathon CareerIn the review I link to a podcast LetsRun.com did with Meb and here is an interview with him on The Strength Running Podcast

Next up to read and review is Ryan Halls - Run the Mile You're In.  

Not on running but one of the best videos of not only sportsmanship but perseverance.  What is stopping you getting out today?

Part 1 of a look at crossing America on foot

London is this weekend and it could be a good one

I always like reading articles/interviews with Kipchoge and with London this weekend here is one from Runner's World

How about an Age Group World Marathon Championship - well there is one via the Abbott Wold Marathon Majors

Can't run Boston - then how about the Don't Run Boston race

David Roche talks about heat acclimation for those that hate the heat

The importance of protein during your run

Ragnar is mixing up with the option of the Black Loop

If you are like me running at night is not something you do often and even less so on trails so here is some advice on how to do so

I may need to add the Whiskey Basin 88k to my list of races to do - here is a report on the race from Sarah Lavender Smith at The Runner's Trip

So now instead of a swath of Pinkish/Red at the head of a race are we now to see lime green and Nike comes out with the ZoomX Vaporfly NEXT% - to be debuted in London this week - who will be wearing them

If you want to learn more about LCHF for Endurance events then you might want to sign up for the free SFuels Webinar coming April 27th




Masters News
How about an Age Group World Marathon Championship - well there is one via the Abbott Wold Marathon Majors

What will you be doing at 102 - Man Kaur won the 200m at the 2018 World Masters Outdoors in Spain.  This year at the 2019 World Indoors in Poland she won the Shot Put at 103


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

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

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

If you are in 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.

Wants some fun then head out to Pulaski County Park to run the Mud Mayhem Fun Lake Cumberland 5k Obstacle Challenge on July 20, 2019

If you are a boy or girl in Middle School or High School and run you may want to look into attending the  Ky Elite Distance Running Camp in Somerset Ky July 25-27, 2019.  I helped last year and it was a great camp.

If you want to try an ultra you might want to run the Backyard Classic 8 hour run in Elizabethtown, KY on August 17, 2019

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019

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
Ultra-Trail Mt. Fuji, Ohike Kouen - April 26, 2019
Big Turtle 50 Miler, Morehead, KY - April 27, 2019
Kentucky Derby Festival Marathon, Louisville, KY - April 27, 2019
Zane Gray 50,  Mogollon Rim, AZ - April 27, 2019
St. Jude Rock & Roll Marathon, Nashville, TH - April 27, 2019
Canyons 100K, Foresthill, CA - April 27, 2019
Madeira Island Ultra Trail, Porto Moniz, Madeira, Portugal - April 27, 2019
C&O Canal 100, Camp Manidokan, MD - April 27, 2019
The Backside Trail Marathon, Louisville, KY - April 28, 2019
London Marathon, London, UK - April 28, 2019


Past Weekend Race Results
Mendocino Coast 50K, Mendocino, CA - April 20, 2019
Napa Valley 50K, Calistoga, CA - April 20, 2019
Yakima Skyline Rim 50K, Ellensburg, WA - April 20, 2019
Mt. Awa Skyrace, Sanjo, Japan - April
Silver Moon Race - 6/12/24HR or 100 Mile, Reedley, CA - April 20, 2019
Fools 50K & 25K, Peninsula, OH - April 20, 2019


2019 Lake Sonoma 50


Yiannis Kouros - a legend in running probably not well known by many but should be


Mt. Awa Skyrace 2019


Whiskey Basin Ultra Trail Run


From the Ridge RUNers - The RUNdown #28


Mtn Outhouse News


SFuels Low Carb Kitchen Show





As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey










Tuesday, April 23, 2019

Interview Tuesday: Meet Kentucky and Masters Runner and Race Director Cynthia Heady

Leadville
This week for Interview Tuesday I talk to Cynthia Heady who is not only an accomplished ultra
runner but also is a race director for a number of great races in the area.  Cynthia has run a number of well known domestic Ultras and she has also run UTMB which is on many people's bucket list of races to do, or at least places to run.  Enjoy getting to know Cynthia a little better, do one of her races, and say hi when you see her out there on the trails.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 57.. to be 58 in August…born in Shelbyville Ky.  Grew up in Madisonville.  Studied art which I have always loved.  I went to Murray for fine arts and the Art Institute of Atlanta for commercial art… Franciscan University for a BA in theology.  Work as an ER RN and race director.

What is your profession?  
I have worked in the ER for 25 years or so.  I have put on triathlons and trail runs for 20 years.

How did you start running and what prompted you to do so?
1998 Jan 1 I made a New years Resolution to quit smoking, do something good for someone else, and get in shape.  I signed up to run a marathon for leukemia.  I quit smoking after 22 years, raised 3,000 dollars, and ran a marathon in 4 months.

I did all this because I have a younger sister and I wanted her life to be better than mine, I had to set an example.

How long have you been running?
I started in 1998

Did you participate in any other sports over the years?
I started triathlons around the same time…
I swam on the swim team growing up for 9 years

Did you run in grade school, High School or College? 
Never
Finish of 2017 UTMB

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 ran a marathon at the beginning so I never really ran shorter distances except to train.
I did once run at 5k around 20 min. which I enjoyed…I did it because Todd was timing it and I was there.  I thought after that I would enjoy running faster but never really followed it.
You race direct the Louisville Lovin' the Hills – do you direct any other races?
  • I put on several triathlons, just finished the Shelbyville Tri Series which is 3 winter tris…going on 15 or more years for these.
  • Otter Creek Marathon and Otter Night Run are trail run
  • The Haunted Trails of Waverly Park is a night 10k around Halloween.
  • HangOver Classic is a road 10 miler New Years day
  • We time other peoples races as well  
  • Can find races at Headfirst Performance 
Do you do this independently for particular races or are you part of a race directing group?
Todd and I do it all ourselves.  We even design and print all the shirts  we are a one stop shop!  Chase and Bobby started working for us at the age of 14… our nephews that wanted something to do.  They finished grad school and got real jobs a few years ago…we are back where we started!  Lucky for us the boys still come around and help when needed.  

I understand you ran UTMB in 2017 – how was that? 
That is one area I would love to run in. . I loved this race!  I loved Western (States) and think it is the best in the US but there is something so special about UTMB.  It was a challenge.  Higher mountains than I have ever climbed but the beauty was beyond words.  I loved it!

What is your most memorable race or races, other than UTMB if that was one of them, and share a little about at least one of them?
UTMB was awesome….
Western states is worth all the hype and the work to get there year after year.  This is the reason I wanted to run 100 miles.  I went to the training camp in 2000 and came home knowing I had to do it!  I then ran my first 100 in Ark. A few months later just to put my name in the lottery.
I love the town of Leadville!  It is a very special place!

Do you have a favorite workout you do?
Running trails and flying the downhills!  
Otter Creek
I loving running as hard as I can downhill!

What does a regular week of training look like?
I work 12 hour night shifts and race direct so I run strange times.
I like high mileage so I run as much as I can…I go to the gym for a weight workout  4 times a week

How about a favorite route you like to run?
I run every day at 5 pm at the park near me.  I run a combination of road and trail.  I have done it for years

What is your favorite distance to run and race?
100 miles favorite distance
Local races I love land between the lakes 50 mile, it is good for training
Western is my favorite US 100

What shoes do you run in and what do you like about them?
I love Hoka Speed goat.  The tread grips which is needed for mountain running .
Here though I were Hoka Challenger or Brook GTS

How about diet, do you eat any certain way and do things change on race week and race day?
I always eat the same
Peanut butter or almond butter
Eggs and vegetables and my main stable
I love Mexican food and red wine too!

Do you have any long-range plans?
I want to run a 200 mile race…I have been thinking about it for the past 2 years, it is just really expensive
I want to put on a stage race in the near future

What do you like best about living and running in KY?
I love the single track trails and the technical trails

Anywhere else you would like to visit to run?
I want to run in North Carolina and Zion National park, the Grand Canyon, South Africa,,,

Do you have any bucket list races?
Moab 200

What do you struggle with most with regards to running?
Louisville Marathon
I have a job and cannot run as much as I want

What do you see as a trend in running?
The 200 mile run and stage races

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
  • Find what you are passionate about and go after it, it does not have to be what others desire…
  • You can do it.. it really is a matter of wanting it.  If I can do it anyone can
  • Never be afraid of your dreams.
Do you have a website or other social media site you would like to share?
Headfirstperformace.com is our website for our races.  Anyone can find me on facebook or text me 502-220-3440

Any closing comments?
I love helping people and cheering them on.  That is way I love race directing.  I love to see people reach their goals.  I love making people happy too!  I often cook on a grill after our races..I want people to bring their families and have a good time.



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


Sunday, April 21, 2019

Book Review: 26 Marathons: What I Learned About Faith, Identity, Running, and Life from My Marathon Career by Meb Keflezighi

I had planned on reading another book first but after listening to this podcast from LetsRun.com where they talked to Meb Keflezighi (interview starts at 51:28) I decided to read his new book first and glad I did.  So here is a short review and I hope it is enough to get you to want to read it.

If you read Meb's first book, Meb for Mortals, you learned much about what Meb did to be, and stay, a successful runner.  While getting some insights into his life from his first book most of the info was more directly running related.  In Meb's new book 26 Marathons:What I Learned About Faith, Identity, Running, and Life from My Marathon Career he recounts the 26 marathons, yes his last marathon as a pro was his 26th, he ran.  While he indeed does recount the running specifics about each one, how things went and did not go, what is a greater takeaway from each chapter is what he learned about running and life from each.  These takeaways will be as beneficial to the recreational runner as it will be to the more competitive one.  We can all gain from learning the life lessons others glean from their races and there is much to learn from Meb's career

While I have followed Meb for his entire career as I have always admired how he ran, and where he came from, I really knew little of him other than how he got to the US and how a good, and versatile, a runner he was - that was about it.  One of the many things I have always liked about Meb is his desire to encourage other runners even while being a highly competitive runner - and you will see this in his book.  Often the career of a competitive athlete, especially that of the long distance runner, necessitates a level of self-centeredness but Meb genuinely seems to care for others and seeks to help them run and live better and this mindset flows through the book.

Meb reflects throughout the book how his philosophy of "run to win" is not limited to just getting first place but is seen in a more broader sense -  that of giving ones best.   By doing this, giving ones best, if one does not get first in a race, most do not, but runs their best they still win.  For some this may seem less than ideal for being competitive but as Meb shared, again, not every one will win any particular race but everyone can still learn something and in some manner win.  This is not the "Everyone get's a trophy" mentality that we often see but is more about how to have a healthy look at ones running - no matter how competitive one is.

26 Marathons starts with Meb's first marathon in New York with a 9th place finish in 2:12:35 and one that he initially wanted to be his last, thankfully it was not.  He moves though his other marathons and injuries including his 4 Olympic Trials Marathon Trials, making the team 3 times and his wins in New York in 2009 (Marathon #12) and Boston in 2014 (Marathon #19).  Not all the marathons went his way, or as he planned, but there was something to earn from each of them and we can learn from his lessons.  This also helps us to take a look at each race we do to see what can be learned from it and how it can be applied to running and life.

If you are not one to just sit down and read a book this book is the one for you.  It is set up well with each chapter being about one of the 26 marathons Meb ran with each chapter being only, at most, 10 pages long and flows very well.  Truth is you may find your self reading more than you thought as I did not want to put the book down as I wanted to learn about the next marathon and then the next.

Even if you do not run marathons, or run at all, I think this would be a valuable read as it will hopefully give you a great perspective on your running, riding or life in general.  I encourage you to get a copy and glean what you can from one of Americas best marathoners.

Other book reviews to check out:



Friday, April 19, 2019

Weekly RunDown #135

"I will always be the guy with the hat. The [golf cap] is more memorable than I am.  
It actually beats me into the Track and Field Hall of Fame by three years."
Dave Wottle

Interview with Dave Wottle and see his win in the 72' Olympic 800 below in the videos

This week's Interview Tuesday was with Rachel Groves who coaches at Compass Endurance Coaching.

iRunFar.com's This Week in Running: April 15, 2019

LetsRun.com's The Week That Was in Running: April 8-15, 2019

Competitor Running is now Podium Runner and they look at the men's 2019 Boston race and their sister publication Women's Running looks at the women's race

LetsRun.com's posts on the men's Boston race and the women's race

Women's Running also wrote on how Hasay and Linden worked together to get into the top 5

Runners cheat not just to get into Boston but at Boston

Toni Reavis reflects on the 123rd running of the Boston Marathon

David Roche talks about motivation to run as well as answering some questions in this post

Jacob Adkin also talks about how to regain your mojo

A report on running the Bigfoot 200

The Viking Runner writes on having one of those days when things just flow

Now for something different here is a weekly round-up from Ireland

Best hikes in every State - did they get yours correct

The winner of the Georgia Death Race talks about the race

Some insights on maximal running shoes and injuries

What is your mindset when you run an Ultra - here is some things to think about using the word MINDSET

With plans to run a R2R2R this year it was interesting to read some info on the run, have no idea about the training plan they offer.

Ways to improve your focus when running to improve performance

So the runners dropping out of London starts

Podcast with Ryan Hall on his new book "Run the Mile You're In"

If you want to learn more about LCHF for Endurance events then you might want to sign up for the free SFuels Webinar coming April 27th




Masters News
A talk with Gene Dykes that includes his build up for Boston and then goes and breaks his own age group record at Boston with a 2:58:50

Joan Benoit (61) run as 3:04 at this years Boston

Cynthia Montelone (43) ran faster, for gold, at the World Indoors Championships in Torun Poland than she did indoors 24 years ago in college.


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 5KAll Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

If you are a boy or girl in Middle School or High School and run you may want to look into attending the  Ky Elite Distance Running Camp in Somerset Ky July 25-27, 2019.  I helped last year and it was a great camp.

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019

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
Mendocino Coast 50K, Mendocino, CA - April 20, 2019
Napa Valley 50K, Calistoga, CA - April 20, 2019
Yakima Skyline Rim 50K, Ellensburg, WA - April 20, 2019
Mt. Awa Skyrace, Sanjo, Japan - April
Silver Moon Race - 6/12/24HR or 100 Mile, Reedley, CA - April 20, 2019
Fools 50K & 25K, Peninsula, OH - April 20, 2019


Past Weekend Race Results
Patagonia Run, San Martin de Los Andes, Argentina - April 12, 2019
Hellbender 100, Old Fort, NC - April 12, 2019
100 Miles of Istria, Croatia - April 12-14, 2019
Lake Sonoma 50 Mile, Healdsburg, CA - April 13, 2019
The (un)Pleasant Hill Trail Runs (5K, 10K & 25K), Harrodsburg, KY - April 13, 2019
Penyagolosa Trails HG, Castellon, Spain - April 13, 2019
Blue Ridge Marathon, Roanoke, VA - April 13, 2019
Harbison 100, Columbia, SC - April 13, 2019
Mad City Ultras, Madison, WI - April 13, 2019
Salt Lake City Marathon, Salt Lake City, UT - April 13, 2019
Mt Apo Sky & Vertical Race,Sta Cruz, Davao Del Sur, Philippines - April 13-14, 2019
Boston Marathon, Boston, MA - April 15, 2019


The 1972 Olympic 800M Final won by Dave Wottle - one of the best races ever

This is one of the reasons you need to support your local running, and bicycle stores, whenever possible, you do not get this from the internet or the big box stores.   Also, keep Judy in prayer as she takes on cancer - she is a great lady


Run Steep Get High at The 2019 Hong Kong 100k


There is a reason he is as good as he is - how many other runners would live as he does, being as successful as he is?


Ultra-Trail World Tour 2019 - 100 Miles of Istria


Ultra-Trail World Tour 2019 Penyagolosa Trails


A Long Day Out W/Kilian Jornet


The RUNdown #27 from Ridge RUNers




As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey










Tuesday, April 16, 2019

Interview Tuesday:Meet Kentucky Runner and Coach Rachel Groves

St the Rocky Racoon 100 - 2019
This week for Interview Tuesday I talk to Rachel Groves who coaches at Compass Endurance Coaching with Josh Elliot - whom I interviewed last year here.  It was good to learn more about Rachel and look forward to meeting her one of these days as to date about all I have done is share a hello at a race.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m 38, born and raised in Louisville. I have two daughters- 9 and 11. 

What is your profession?
I currently work in export full time. On the side, I am a RRCA certified run coach and ACE certified personal trainer for Compass Endurance Coaching. I am also a BLS CPR instructor for AHA. 

How did you start running and what prompted you to do so? 
I was always athletic in school. Dabbled a bit in running in my early 20s but didn’t pick it up heavily until after my kids were born. It was my “me” time. It started off as just a way to get back into shape. My family went through a tragic loss around that time, and I found running was a great way to cope, deal with stress, and a good way to reflect on who and what is important to me.

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. 
  • Half Marathon: 1:35 Derby (2018)
  • Marathon: 3:42 Grand Lake (2017)
  • Tunnel Hill 50: 7:59 (2018)
  • Tunnel Hill 100: 19:32 (2017)
  • I’m not sure on the smaller distances. I don’t race them for time often. I’d like to focus on some 5k and 10k distances and see how well I handle them. It would be a good change of pace.  
Mt. Laconte - 2019
What is your most memorable race or races and share a little about at least one of them?
Rocky Raccoon 100 in February of this year. I have a race report on our website that goes into some detail. It was a very personal race and I took away some life changing lessons from it.  It was a real eye opener- a “life in a day” type of experience. I gained a lot of clarity in those 100 miles, and I constantly refer to that race to deal with situations that come up daily. It really locked in my drive to prioritize the second half of my life. Mental health, physical health, being present, not stretching myself too thin, putting my effort into the people and events that matter to me, and letting go of people and things that don’t align with who I am and where I want to be. I see the value of this in my life, and I try to pass it on to the athletes we coach. 

Do you have a favorite workout you do?
I love tempo runs. They are usually structured as a 2 mile warmup, about 3-4 miles at a 10k pace (uncomfortable) and a 2 mile cool down. It’s enough distance to satisfy me, and hard enough to make me feel like I accomplished something. 

What does a regular week of training look like? 
Totally depends on timing! I don’t race very often, but when I do, I put everything into my training. Usually high volume, with some hard effort mixed in. If I don’t have any specific thing in the near future, I maintain by doing lunch yoga and running with Josh, my friends, and my kids a few times a week. I also like a solo long run or two just to be alone with my thoughts. 

How about a favorite route you like to run? 
I love running from work at lunch. It’s a good use of my time, gives me time in the evening for other commitments. I have an hour, and I can get to the Waterfront, Cherokee, UofL, the Falls of the Ohio, Frankfort Ave… tons of cool routes. My coworkers don’t seem to mind too much that I spend the afternoon a little sweaty. 

What is your favorite distance to run and race?
2017 Grand Canyon R2R2R
I’ve only done one, and the conditions were terrible, but I’d like to try my hand at a flat fast 100k. At the 100k point of my 100 milers, I’ve always felt good physically and mentally. I think that could be my sweet spot. I also like the 50k distance on trails. 

What shoes do you run in and what do you like about them? 
Currently, Saucony Kinvara’s are my road shoe of choice. I like the Altra Superiors on the trails. 

How about diet, do you eat any certain way and do things change on race week and race day?
Nutrition is important to me. I really try to focus on whole foods, keeping processed foods and sugar to a minimum. I run the best when my eating is on point. I eat this way leading up to and during a race, although I do allow myself to indulge in aid station treats most of the time! 

How is the coaching business at Compass Endurance Coaching going?
It’s going incredibly well! We keep our pool of clients small so we can give them the attention that they need. It’s a good life balance right now.  I would love to see Compass expand into more than just run coaching in the future. Our plan is for it to evolve into a one stop shop for mind, body and spirit. Yoga, nutrition, personal training, life coaching, massage- you name it, I want to do it. Anything to encourage and educate people how to maintain a healthy lifestyle! 

How does your coaching system work?
I work next to Josh Elliot with Compass Endurance Coaching. Our personalities and coaching styles mesh enough to be cohesive, and are different enough to make our coaching very well rounded. He is much more analytical and data driven, and I tend to focus more on the mental/life aspects of coaching and the importance of balancing running with strength/yoga/ nutrition. Some people respond better to his style, some better to mine- so we are able to ebb and flow with our client’s needs. We are both involved with our runners behind the scenes, but one of us acts as a point of contact for our athlete just to be sure we aren’t missing anything. 

If someone wanted to look into you coaching them what should they do?
The Kiddos at the Papa John 10
Check out our website at compassendurancecoaching.com 

Do you have any long-range plans?
I just want to be happy, present and appreciative. I want to live a lifestyle that allows me to do so well into my 70’s and 80’s. That means addressing and preventing issues now. Running may or may not be a part of this - who knows what the future holds, but active in one way, shape, or form is the goal. I want to be a good role model for my kids and teach them the importance of self-awareness and self-respect.

What do you like best about living and running in KY? 
We have so many incredible places within a few hours. Cumberland areas, Red River Gorge, LBL, the Smokies… close enough for an easy weekend getaway but far enough to feel like you’re escaping the daily grind. I also love how active our local community is. I work downtown and make it a point to get out on lunch daily, and it’s so good to see the waterfront being utilized. I love our parks here too! 

Anywhere else you would like to visit to run?
Yes please! Anywhere! I’m not picky. I would love to get back to the Big Island in Hawaii one day and explore on foot! My kids were so small when I went that I wasn’t able to do so. 

Do you have any bucket list races? 
Western States is always a thought. I keep my lottery ticket streak alive in hopes of either getting in next time or never getting in… I’m not sure ;) 

Run The Bluegrass 2019
What do you struggle with most with regards to running? 
Time. Working full time, 2 kids that are active, maintaining a healthy relationship and friendships, coaching… all of it is very time consuming. It’s easy to put running on the back burner, but my self-care IS my running, so I have to constantly remind myself that it’s just as important as everything else I juggle. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Learn. Learn about running. Learn about why you get so fatigued in the heat of summer. Find out what makes your IT band flare up. Figure out why your back hurts all day. Don’t ever accept anything at face value. Dig in and figure out what the problem is so you can find a solution. There is always an underlying cause. We have the world at our fingertips. Do research. Ask for guidance. Let go of preconceived notions. This applies to everything in life, not just running. Don’t settle with “that’s just the way it is” because it isn’t. We put ourselves into boxes, limiting ourselves to what we think we know and what we think we can do. If we put ourselves in that box, we can take ourselves right back out. Never stop growing your tree. 

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



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


Friday, April 12, 2019

Weekly RunDown #134


"When you have the enthusiasm and the passion, you end up figuring how to excel."
Deena Kastor

Deena Kastor's website

This week's Interview Tuesday was with Ben Markwart

iRunFar.com's This Week in Running: April 8, 2019

LetsRun.com's The Week That Was in Running: April 1-7, 2019

Trail Runner Magazine has a look at this years Barkley with no finishers and some great pictures

With Boston this coming Monday Aril 15th here is a look at reasons it should be record legal from Phil Maffetone.

Good article on Des Linden and how she could have very easily not run Boston and hung up her shoes

LetsRun.com looks at the top 16 men's contender's and here is the women's preview.

LetsRun.com also did a post on the separating the Elite men from the rest of the field for the first time - has been done with the women already and based on the article is part of the reason for the change

2018 Men's winner of Boston, Yuki Kawauchi, as of April 1st became a sponsored runner

Lauren Fleshman on sandbagging and her win and at Portland's Shamrock Run 1/2 Marathon

By the time you read this the Carlsbad 5000 will have been run this past Sunday.  That said this was a good article to show how Meb gives back to the sport, along with others.  In this case to save a race that in the past was a great one and hope it is again.

The Lake Sonoma 50 is this weekend and here is a preview

If you want to see the Carlsbad 5000 where Edward Cheserek tied the road 5K world record, which is not what it will be once the big guns go for it but is still fast with turns and headwinds and hills, you can see the women's race here and the men's race here. And here is a report on the race.

UltrarunningHistory.com shares about Alvin "Mote" Bergman (1887-1978) - one of America's great pedestrians.  Pretty interesting stuff when you see what he did over the years even keeping it up through the great depression

It's show review season and here is Trail Runner Magazine's look at 12 of them

Yep, the season is here - Tick Season that is - one of the reasons I avoid heavy brush here in KY in the summer

A look at race week routines

A report on one runners run at the 2019 South Downs Way 50

If you are a boy or girl in Middle School or High School and run you may want to look into attending the  Ky Elite Distance Running Camp in Somerset Ky July 25-27, 2019.  I helped last year and it was a great camp.

Join the SFuels Strava Club and join others on the LCHF for Endurance journey


Masters News
Update on Tommy Hughes who was the subject of an article I linked to last month; he ran 2:30:15  at Rotterdam for a record for 59yr olds

Some exercises for masters runner - probably good for everyone

Gene Dykes



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 5KAll Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

If you are a boy or girl in Middle School or High School and run you may want to look into attending the  Ky Elite Distance Running Camp in Somerset Ky July 25-27, 2019.  I helped last year and it was a great camp.

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019

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
Patagonia Run, San Martin de Los Andes, Argentina - April 12, 2019
Hellbender 100, Old Fort, NC - April 12, 2019
100 Miles of Istria, Croatia - April 12-14, 2019
Lake Sonoma 50 Mile, Healdsburg, CA - April 13, 2019
The (un)Pleasant Hill Trail Runs (5K, 10K & 25K), Harrodsburg, KY - April 13, 2019
Penyagolosa Trails HG, Castellon, Spain - April 13, 2019
Blue Ridge Marathon, Roanoke, VA - April 13, 2019
Harbison 100, Columbia, SC - April 13, 2019
Mad City Ultras, Madison, WI - April 13, 2019
Salt Lake City Marathon, Salt Lake City, UT - April 13, 2019
Mt Apo Sky & Vertical Race,Sta Cruz, Davao Del Sur, Philippines - April 13-14, 2019
Boston Marathon, Boston, MA - April 15, 2019


Past Weekend Race Results
Marathon Des Sables, Sahara Desert, Morocco - April 7-13, 2019
Yamacraw 50K, 20K & 10K, Stearns, KY - April 6, 2019
Ultra Trail Costa Rica , El Castillo, Costa Rica - April 6, 2019
Forget the PR-Mohican 50K, Loudonville, OH - April 6, 2019
Maria's Spring Fling 3/6/12/24hr, Kennesaw, GA - April 6, 2019
American River 50, Folsom, CA - April 6, 2019
Umstead 100, Raleigh, NC - April 6, 2019
Rotterdam Marathon, Rotterdam, Netherlands - April 7, 2019
Carlsbad 5000, Carlsbad, CA - April 7, 2019


Deena Kastor grabs Bronze in 2004 Olympic Marathon


Documentary on Courtney Dauwalter - The Source


A Rainy Day in Boston: The Sarah Sellers Story


The 2019 Crown King Scramble 50K


Ultra Trail Patagonia Run is this Weekend


The Ultra Trail Penyagolosa Trail Race is also this weekend


This past week's Mountain Outhouse News



As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey









Tuesday, April 9, 2019

Interview Tuesday: Meet Arizona Runner Ben Markwart

South Sister Summit - Bend, OR
This week for Interview Tuesday I talk to Arizonan Ben Markwart.  I met Ben via the Tucson Trail Runners FB page.  I have two things, well at least two things, in common with Ben. He lives in Tucson and I lived there many years ago and it is where I started running.  Also, he runs many of the trial I used to run, and love, when I lived there.  We have conversed back and forth via email/online and it was nice to learn more about Ben - I will add, as I forgot to ask about it in the interview, that Ben is running the Jemez Mountain 50 miler at the end of May and the Angles Crest 100 the beginning of August.  Enjoy this interview as I did.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born and raised in and around Oakland, California. I am 38. I did my undergraduate work at the University of Arizona with a degree in Philosophy and Political Science and I completed my graduate studies at the University of Pittsburgh.

What is your profession?
I am a Data Solutions Analyst and work in data science at the University of Arizona’s College of Education.

How did you start running and what prompted you to do so?
I was never much of a distance runner until 2009. The idea of getting better at something I was not very good at drove me to start running.

How long have you been running?
About 10 years. I ran my first marathon and 50 miler in 2009.

Did you participate in any other sports over the years?
I was always active in sports having done a little bit of everything but my two primary sports were Baseball, which I played for 20 years and soccer which, I played for 19.

Did you run in grade school, High School or College? 
I ran one year of cross country in high school. It was among one of my most treasured experiences. Despite my success in other sports, I ran JV for all but one invitational. I really did not belong on varsity but my coach pulled me aside and said this is the last invitational, you have one shot at getting a varsity letter, earn the team some points. To this day, I am not sure how but I ran as hard as I’ve ever run for 3 miles and got it. Until 2009, that was the extent of my running experience.

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 do not and have not run 5k to marathon distances in a race in over a decade. My training run trail PRs for half-marathon is 1:26, trail marathon distance 3:20, my 50k PR is 4:28 and my 50 mile PR is 9:34, I think.

Blacketts - Tucson, AZ - Photo: Julie Henk
What is your most memorable race or races and share a little about at least one of them?
My two most memorable races were the 2017 and 2018 Mogollon Monster 100 miler. In 2017, I got lost and ran 109 miles and managed to finish 15th and in 2018, I had a bug bite manifest into staph infection during the race but still managed to finish (barely) in 19th place. These two races are not my best finishes or times but they are the races where I learned the most about myself and I am proud of them because when all signs pointed to DNF’ing, especially in 2018, I finished. In 2018, I went into mile 80 in 6th place but the infection had ravished me. I had to let go of my dream of a top 10 finish in a 100 and I set out of the aid station ragged but with resolve. Finishing these two races was heartbreaking and also rewarding not because of the time or how I placed but because of the experience and what it taught me.

How often do you race a year and are they all Ultras?
In the past 3 years I have starting racing a lot more. I have been shooting for 4-6 ultras a year.

What does a regular week of training look like?
My training weeks and philosophy are different than most. I do not follow training plans, I run based on how I feel and am driven by the prospects of improving. A six week training block will be anywhere between 100-130 miles a week with at least 20,000 feet of elevation gain. Depending on the routes and their profiles in a week miles and elevation gain will differentiate but those tend to be my benchmark goal. I am well aware I tend to do more than most but my view on it is that I am not one of these naturally gifted runners with fast turnover. I need to do more to be competitive. I have been meticulous about my recovery routine and fortunate that I have been able to avoid injury for the past 3 years (knock on wood).

Do you have a favorite workout you do?
My favorite works out are fast tempo runs on the Bear Canyon Loop trail, and mountain repeats at Mt. Wrightson and Blackett’s ridge

How about a favorite route or place you like to run?
My favorite route is the Mt. Lemmon Ascent. An 18 mile run to the Summit of Mt Lemmon Summit at 9,157 feet. I love this route because it takes you through all of Tucson Arizona’s ecosystems. From lowland dessert up to alpine mountains.

What is your favorite distance to run and race?
Douglas Springs Trail during Tucson High 5 - Photo: Julie Henk

This is tricky. I have had most success at the 50 mile and 50k distances but I’ve had the most rewarding experiences at the 100 mile distance. My favorite race is the Mogollon Monster 100 miler and Old Pueblo 50 miler.

What shoes do you run in and what do you like about them?
I am currently running the Salomon S-Lab Ultra 2. This is Salomon’s newest high performance trail running shoe. I like the form fitted feelings of not having too much shoe there and feel they give me a good sense of the rock beneath my feet. They feel light and grip the rock well.

How about diet, do you eat any certain way and do things change on race week and race day?
I eat a low carb high diet. I would not say that I am keto-adpative. The small portions of carbs I eat come from whole grains and fruits and I eat a lot of salmon, bacon, red meat, and chicken as well as high fat high protein meat substitutes. I do not drink any dairy and eat cheese occasionally.  In training and races I will take in sugars and products with honey and mix in some seeds and nuts too.

Do you have any long-range running plans?
I would like to be able to be out in the mountains as long as humanly possible. These places are sacred to me, give me peace and fill my spirit. So much of the running I do is for the love of it and not always for races. My immediate race goals are to continue building on the progress of the last 3 years. I have been fortunate enough to be on the podium 5 times and would like to be there as often as possible. However, with this said, I am most interested in progress and having positive race experiences.

What do you like best about living and running in Tucson AZ?
Tucson is one of the nation’s most unappreciated trail running meccas. Not only are we surrounded by a variety of mountains with trails and routes for all levels but the trail running community has been a powerful and positive force in my running. We have a legacy of over 40 years of developing trail runners and ultra-runners. I love these people in every sense of the word they have been a guiding light when I was not sure if running was for me and they inspire me. Everyone from the new runner to trails to season veterans to our local elites are treasures. These are the things I like best of about running and living in Tucson and I am grateful for our mountains and community every day.
Rincon Peak - Photo: Julie Henk

I used to live in Tucson back in the 70’s and early 80’s and ran a lot of the trails - what is your favorite trail in the Tucson area?
Hmm tough question. Some of my favorite trails are the Esperero Loop, Old Baldy Trail, Super Trail, and the Vault Mine trail in Madera Canyon. Just about any of the trails in and around Mt Lemmon and Sunset Loop is a dream. And of course the iconic Bear Canyon Loop and my personal favorite Blackett’s Ridge trail at Sabino Canyon.

Is there anywhere you would like to visit to run?
I would love it if I could manage to figure out how to have a runcation in Iceland and/or the Alps! But if I have to keep it in the States, I would also like to do some more running in Colorado and Utah.

Do you have any bucket list races?
The dream started and continues to be to get a chance to run Hard Rock 100. If that can’t happen I would like to do as many of the original 100 milers as possible.

What do you struggle with most with regards to running?
I think I struggle most with believing in myself and battle feeling like I am not good enough. I did not come from a pedigree of running. My first 10+ ultras were complete train wrecks, it was all I had to finish these things and I did not see a lot of improvement for a long time. I was very close to walking away from it all. Some of these experiences haunt me and have me second guessing myself during races and in preparation. These are both demons and angels. They are demons that we all face and are rooted in self-doubt. Yet they are angels to because they are part of what gives me drive to work harder, get better, train smarter and give myself permission to acknowledge what I have been able to accomplish.

I would also like to say that which we struggle with does not have to be our enemy. Running is hard the very act itself is a physical struggle. But the runner’s spirit knows better and keeps us going and allows us to dig deeper. Running for me has been a process of becoming more than a runner. It has taught me to except that sometimes your best may not be as good as you want and sometime life on life’s terms is difficult to accept. Running has taught me to how embrace the struggle and navigate adversity and use it to my advantage. I embrace the struggle as part of the necessary process that allows for positive outcomes. The goal is not to never struggle. The goal is to use the struggle to one’s advantage and to better oneself. This has been my life’s experience and running experience.

What do you see as a trend in running?
Wasson Peak during Tucson High 5
w/Kent Warlick - Photo: Carleigh High
Ultra-runners are faster than ever and ultra courses are faster than ever. When I started, I could not find a 50k or 50 miler that didn’t have 7,000-10,000 feet of elevation gain. Today, you can find a 50k that is fast a really runnable almost every weekend. I think this is good it enables the sport to grow and improves its competitive value while at the same time, allowing for greater participation. A trend I would like to improve is making ultra-running more desirable for the female athletes. There is a great deviation between male and female participants and I think the sport could to do far better at recognizing this and creating an environment that fosters greater female representation and participation.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
  1. Believe in yourself and if you don’t challenge your beliefs.
  2. It is not about how fast you are or aren’t it is about the process. Trust the process and find the new parts of yourself you didn’t know existed.
  3. No matter what the gift of running is that if you put one foot in front of the other, you will get where you need to go. Just keep going.
Do you have a website or other social media site you would like to share?
Any closing comments?
I want to express my gratitude to Tony Konvalin for inviting me to do this interview and I would like to thank Wasatch Nectar and Honey Stinger for their role in supporting the dream. Keep your eyes peeled for a Honey Stinger Blog Post forthcoming in June that Highlight’s Kent Warlick and my journey to be the first to summit all five of Tucson’s prominent peaks in under 24hrs.



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