Weekly RunDown #141

"Mind is everything: muscle - pieces of rubber.  

All that I am, I am because of my mind"

Paavo Nurmi

Paavo Nurmi's Life Story

iRunFar.com's This Week in Running: May 28, 2019

LetsRun.com's The Week That Was in Running: May 20-26, 2019

Did not have an interview this week but you can check out past ones here

This week's Fast Women Newsletter #21

A look at one of the most famous transcontinental walks across America in 1909 by 7 year old Edward Payson

Glad to see Mary Cain is still at it as many younger running stars burn out early, especially women, so good to see here working at it

Dr. Maffetone looks at Chronic Inflammation: Four Self-Care Tips

David Roche gives 9 Tips to Make Your Body Feel OK When Traveling.  I do most of them but moving about on flights can often be tough.

Ellie Greenwood shares her favorite trail workout

Are You Over Training? - Causes, Signs, How to Avoid and recovery

Some suggestions on how to deal with those annoying "niggles"

Meghan Laws gives her race report on The Canyons 100K

How much vert is enough in training and how to get there

Dathan Ritzenhein on the long run

David Laney on the Inaugural Tiger Claw race

John Kelly writes on his "Grand Round" in the UK

If you had been following Gwen Jorgensen's effort to run the 2020 Olympic Marathon there is a reason you may have not heard much lately

Ben Markwart writes on doing the Tucson High Five with Kent Warlick - I have run a few of these peaks in the past but never in the amount of time they did

How many of these have you read?

The Science of Running looks at Peaking in this Podcast

Some thoughts form Jae at the Balanced Runner on running problems and seeing that often issues are from how you run, and move, and not from what is weak and thus fixing a weak area may not solve an issue if you do not use it correctly when you run and move.


Masters News

Masters mile records fall in the UK

Run For Your Life: The Online Diary of an Octogenarian Runner.......

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 5K.  All 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 closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

Come out to Freeman Lake in Elizabethtown Kentucky July 13th to run a fun and challenging race, or if really ambitious races.  At the Freeman Lake Summer Trail Challenge 5K and 10K you can run one or both if you want a challenge.

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 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Otter Night Trail Runs, Brandenburg, KY - June 1, 2019
Old Dominion 100, Fort Valley, VA - June 1, 2019
Kettle Moraine 100, Elkhorn, WI - Jine 1, 2019
Madeira Sky Race, SantanaMadeira Island  - June 1, 2019
Cayuga Trails 50 Mile, Ithaca, NY - June 1, 2019
Over My Head 5K, Somerset, KY - June 1, 2019
The Duane Klug Memorial 5K, Radcliff, KY - June 1, 2019
Stockholm Marathon, Stockholm, Sweden - June 1, 2019
Zegama-Aizkorri Marathon, Zegama (Guipúzcoa) - June 2, 2019


Past Weekend Race Results
Jemez Mountain Trail Runs, Los Alamos, NM - May 25, 2019
MaXi-Race, Annecy, France - May 25, 2019
Viking Dash Trail Run, Fairdale, KY - May 25, 2019
Vietnam Jungle Marathon,  Pu Luong Nature Preserve, Vietnam - May 25 ,2019
Skye Trail Ultra, Broadford, UK - May 25, 2019


About Paavo Nurmi who won 9 Gold medals in the Olympics - a total of 12 medals


A look at this week's Maderia Skyrace


The 2019 Zegama-Aizkorri Marathon is this weekend as well


Some great race finishes - do not miss the first one, I have shown this before, as it shows the speed Kipchoge has had in the past


Trailer for new documentary called Human Powered on the Finlayson Arm Ultramarathon on Vancouver Island British Columbia


The Georgia Death Race - 74ish Miles




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

Also, check out the new SFuels Life product

Weekly RunDown #140

"Training = Workout + Rest"

Dr. Phil Maffetone

For Interview Tuesday this week I talked to Kelly Tipple

iRunFar.com's This Week in Running May 20, 2019

LetsRun.com's The Week that Was in Running: May 13-19, 2019

The Fast Women newsletter from May 20th, 2019

Some funny articles here - this one on Kipchoge looking for a book on Amazon to help him break 2 hours was good

Is it possible the 2019 Hardrock 100 could be canceled 

Phil Maffetone looks at Getting Lean and the difference between weight loss, the usual focus, and fat loss, what we should look at

Dealing with injuries by not pressing but pausing

At least Outside admitted the title was at least in some manner for clicks - but are trial runners lazy parasites

Always some interesting insights from Jae of the Balances runner as she does a form analysis of the London Marathon runners

Do you struggle with F.O.M.O (Fear of Missing Out)?

Many move from the Marathon to Ultras but this guy went the other way going from Ultras to the marathon and ran 2:18:16 at the 2019 Brighton Marathon

Nice article on the greatest long-distance runner you may not have heard of - Yiannis Kouros

Exercise recovery is important and here is a look at number of recovery modalities

DC Rainmaker looks at the new Suunto 5

Can you enjoy racing even if you are not in PR shape?

According to Strava Scott Fauble's Boston Marathon of 2:09:10 might be the fastest ever uploaded to Strava

Want to run next years London Marathon via the ballot route then you need to join 450,000+ others trying to do so.

Are full time athletes really living the dream? - this runner looks being a full time athlete, even for only 3 weeks

People run across country pushing a baby jogger but this is not new as Lyman Potter  - "The Wheelbarrow Man" - pushed a wheelbarrow across the US in 1878



Masters News

As you age what goes first: Speed or Endurance?

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 5K.  All 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 closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

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 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Jemez Mountain Trail Runs, Los Alamos, NM - May 25, 2019
MaXi-Race, Annecy, France - May 25, 2019
Viking Dash Trail Run, Fairdale, KY - May 25, 2019
Vietnam Jungle Marathon,  Pu Luong Nature Preserve, Vietnam - May 25 ,2019
Skye Trail Ultra, Broadford, UK - May 25, 2019


Past Weekend Race Results
Cruel Jewel 100, Blairsville, GA - May 17, 2019
Ragnar Kentuckiana, Brandenburg, KY - May 17-18, 2019
Baldy Marathons, Mt. Baldy, CA - May 18, 2019
Massanutten Mountain 100, Fort Valley, VA - May 18, 2019
Born to Run Ultra Marathons, Los Olivos, CA - May 18, 2019
Keys 100, Key West, FL - May 18, 2019
Transylvania 100, Bran, Romania - May 18, 2019
Horse Capital Marathon, Lexington, KY - May 18, 2019
Ultra-Trail Australia, Katoomba, Australia - May 18, 2019
Skyrace des Matheysins, French Alps - May 19, 2019


2019 Skyrace des Matheysins Highlights


2019 Ultra-World Tour - Ultra-Trail Australia


Highlights from this past weekends Great Manchester 10K; Kiplimo runs 27:31 and Obiri runs 31:23


The RUNdown #32 from The Ridge RUNers


Black Diamond Present's: Nolan's 14





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

Also, check out the new SFuels Life product

Interview Tuesday: Meet Kentucky and Masters Runner Kelly Tipple

2017 Tunnel Hill - First 50 MIler

This week for Interview Tuesday I talk to Kelly Tipple from Elizabethtown Kentucky.  I have known Kelly for a few years and ran one of my first Ultras here in KY with him in E'town a few years ago.  Enjoy getting to know a really great guy and one tough runner.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My names Kelly Tipple.  I was born and raised in rural Ohio in a little town called Union City.  ½ of the town was in Indiana and ½ of the town was in Ohio.  Back when Indiana didn’t change times, ½ the year the two sides of the city were on 2 different time zones, which we called slow and fast time.  I graduated from Mississinawa Valley High School in 1988, Taylor University in Upland, Indiana in 1992 with a bachelor degree in Mass Communications and a minor in Public Relations, Georgia State University in Atlanta in 1996 with a Master of Business Administration and in 1997 with a Master in Health Administration.  I currently live in Elizabethtown, Kentucky with my wife, Lori, and our youngest daughter, Victoria.  Our oldest daughter, Jordan, lives in Louisville.

What is your profession?
I’m currently a police officer for the city of Elizabethtown where I’m also a D.A.R.E. instructor at one of the local elementary schools.

How does running help you in your profession?
Obviously, staying fit is critical in law enforcement and the ability to run when needed is a most have skill for success.

How did you start running and what prompted you to do so? 
Other than running as part of conditioning drills for other sports, I never ran until approximately 3 ½ years ago when I decided to apply to become a police officer in E-town.  I actually hated to run and thought those who did had something wrong with them.  Knowing that at 45 years old and 280+ lbs. that I must get into shape in order to not only pass the PT test during the application process, but then to be successful at the Kentucky police academy, I began running and getting into shape, which lead to getting hooked up with my running family at Running Soles and ultimately losing approximately 100 lbs.

2018 Tunnel Hill - First 100 MIler

How long have you been running?
Approximately 3 ½ years.

Did you participate in any other sports over the years?
I participated in baseball, football and wrestling off and on in my young years and even 1 year of college football as a walk on at Taylor.  I was never a superstar at any of them, but always loved the competition and camaraderie of team sports.

I’ve played the drums since I can remember and participated in most of the high school bands including concert, jazz and marching band, starting when I was in the 7th grade, which made participating in sports a little tricky.

Did you run in grade school, High School or College?
No, only when required for gym class or as part of a sports team.

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 –  23:59
• 10k –  52.13
• ½ Marathon -  1:50
• Full Marathon -  4:22
• 50 Miles -  9:52
• 100 Miles  -  28:12

What is your most memorable race or races and share a little about at least one of them?
There are so many it’s hard to just pick only one or two.  I have to say one would be the 2016 National Police Week 5k in Washington DC with the E-town Cadets.  Trooper Ponder’s mother had given us all 954 headbands to wear to honor his memory and running through the streets of DC past all of the memorials with other law enforcement officers was a humbling experience.  I ended up setting my 5k PR that day.

Running Soles Bourbon Chase Team

The 2nd would be my 1st Hundo at Tunnel Hill in 2018.  I had my 954 hat and arm band on along with one of my good friend Judy Walden’s pink buffs as she had recently been diagnosed with breast cancer.  While training for my 1st 100, my mentor Will Rivera had mentioned the importance of having a Why to focus on when the going got tough.  Ponder and Walden were a couple of Why’s for me as I focused on running for those that can’t.  At the 50 mile mark, I was in a bad place mentally and stopping sounded like a good idea until Will, fellow ultra nut John Wright, my wife and daughter, Victoria, gave me a good lecture and basically forced me back out on the course, which I’m glad they did because physically, I was in a pretty good place and just needed to get past that mental block.  I’m now just an average dude who is blessed to have his name on the Running Sole 100 Mile Club plaque at the store.

Do you have a favorite workout you do?
Being still relatively a novice runner, I’m still tweaking my running, however, I am a firm believer in hear rate zone training revolving around the 80/20 rule.  I absolutely love trail running and find the sloppier and nastier the better, which reminds me of an 8 hr. ultra I ran with Tony where we ended up running in thigh deep water on portions of the course before the time expired.  Wow!  Good times!

I have also always enjoyed weight training since my teenage years and believe functional workouts are very important in my line of work and ultra running.  I’ve been using Bronco Billy’s Tough 21 workout for several months and have found it to be very worthwhile.

What does a regular week of training look like?
Typically, 50-75 miles per week, depending upon where I’m at in my training cycle, with 3 days of 6-8 milers, 1 day LSD then 2-3 days of 5 milers on the elliptical followed by a weight work out, which is currently the Bronco Billy routine.  Zone II runs take up 80% of my time, then the other 20% is more speed focused and thus, higher Zones.

How about a favorite route you like to run?
My routes are all dependent on multiple factors like length of the run (miles), focus of the run (speed vs. low heart rate), how much time I have (before or after work) and what race is coming up (trail, road, ultra)

What is your favorite distance to run and race?

Graduation Day

Without question, I am an ultra runner.  I’m too slow to enjoy short races and if I’m going to spend the time and money to signup for a race, I want a full day adventure to get my money’s worth.  The joke with my wife now is when I ask her if she would like to go somewhere for the weekend, the very next thing she asks is….what race are you running?

What shoes do you run in and what do you like about them?
I’m almost an exclusive Altra runner with my favorites being Torins for road and Temps for trail with Instincts, Paradigms and Lone Peaks thrown in on occasion.  I also have a pair of Hoka Cliftons that get a run every once in a while.

How about diet, do you eat any certain way and do things change on race week and race day?
This area is really under construction right now as I began working with an awesome nutritionist about a month ago.  She’s working with me to custom fit an eating plan to not only lean me out, but develop a healthier lifestyle that is sustainable.  I am a brand ambassador for Honey Stinger and love their products for race day along with Sword for hydration and nutrition.

Do you have any long-range plans?
I typically try to race once per month on average depending on my work schedule and have several awesome races coming up including Ragnar Otter Creek – Ultra, RUTS Corydon, The Backyard Classic, and The Moonbow, which are all leading up to Tunnel Hill 100 round two with a focus on a sub 24 hr. performance.

What do you like best about living and running in KY?
The weather for the majority of the year is very runnable and the variety of places to run within an hour driving distance is phenomenal.

Anywhere else you would like to visit to run?
I love to run a lot of places and seem to keep increasing the size of my running area over time.

Do you have any bucket list races?
Somethings I like to keep secret.  LOL!

What do you struggle with most with regards to running?
The will power to take that 1st step out of bed in the early hours before work to go put the necessary work in to train.  Once I’m up, I’m usually good to go, but the 1st step sometimes can be a killer!  Sometimes I have to scroll throw Strava and see what my Running Soles friends have done, which then motivates me to get moving!

Backside 1/2 Marathon

What do you see as a trend in running?
I don’t believe I’ve been around long enough to provide a solid answer, but I will say 3 years ago, I’d heard of a ton of 5ks, but no ultra races.  Now, it seems there are ultra races somewhere in Kentucky about every month.

How has running with a group, such as the Running Soles group, helped you?

There is NO way in the world I would be where I am today without Running Soles.   Their areas of impact include education, training, motivation, encouragement, friendships, mentorship……..FAMILY!!

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

1. Find a running group and participate in their activities as much as possible
2. Find your Why and focus on it during hard times
3. Stop trying to get motivated.  Either decide to Do it or Don’t.

Do you have a website or other social media site you would like to share?
Strava and Facebook are about the outer limits of my tech abilities…..I’m old!

Any closing comments?
You do you on your running journey.  People will always be faster.  Run longer.  Look better.  But they are not you.


Here is a nice video piece done by Running Soles on Kelly

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

Weekly RunDown #139

"The endurance athlete is the ultimate realist."

Marty Liquori

Gary Cohen interview of Marty Liquori

I did not have an Interview Tuesday interview this week but you can see past interviews here

iRunFar.com's This Week in Running: May 13, 2019

This weeks's Fast Women newsletter

Transcontinental walking was not restricted to men - here is an article on Zoe Gayton

Nice article on Mason Blevins who I interviewed here

Floris Gierman of the Etramilest talks to Mark Cucuzzella

2019 Transvulcania in Photos

An analysis of running form at Boston by Jae Gruenke of the Balanced Runner.  Make sure to follow the other links as there is lots of good info to be found.  Also, I took the online camp Jae taught and it was very helpful

I am a big proponent of consistent and often easy, to easyish, runs but if you want to get faster and get that PR you will need to do that "Big Workout" as David Roche shares.  This is not all the time but is specific and times appropriately.

Are you looking to do any multi-day races or adventures then Ian Corless has some tips for you

Lots of things can steal your joy and comparison is one of those

It will be interesting to see how much of Garmin and Suunto's market share Coros can take and now they have a new watch with 60+ hours battery life in full GPS mode.  Here is a replay of the official release

Dr. Phil Maffetone looks at the many reasons for injuries

How to use caffeine in Ultra events

Toni Reavis looks at Eliud Kipchoge's next attempt at a sub 2:00

Visualization can be an important part of a successful race plan

This is one of my favorite races that I used to run regularly on Labor Day and now do when I am in town - Mt. Baldy Run to the Top

Looks like things are shaping up for the 2019 Chicago Marathon

Good to see Mary Cain back running and winning a 4 mile race in Central Park in 21:50

A talk with Camille Herron

Hmm, is there a cure for overtraining, other than don't do it?


Masters News

Trail running after 60: Just keep running

Upcoming 2019 USATF Masters Events

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 5K.  All 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 closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

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 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Cruel Jewel 100, Blairsville, GA - May 17, 2019
Ragnar Kentuckiana, Brandenburg, KY - May 17-18, 2019
Baldy Marathons, Mt. Baldy, CA - May 18, 2019
Massanutten Mountain 100, Fort Valley, VA - May 18, 2019
Born to Run Ultra Marathons, Los Olivos, CA - May 18, 2019
Keys 100, Key West, FL - May 18, 2019
Transylvania 100, Bran, Romania - May 18, 2019
Horse Capital Marathon, Lexington, KY - May 18, 2019
Skyrace des Matheysins, French Alps - May 19, 2019


Past Weekend Race Results
Transvulcania Ultra, Canary Islands, Spain - May 11, 2019
Ice Age Trail 50, La Grange, WI - May 11, 2019
PCT 50 Trail Run, Cleveland Nat. Forrest, CA - May 11, 2019
Ultra Race of Champions, Blue Ridge Mtns, VA - May 11, 2019
Priest Lake Marathon, Priest Lake, ID - May 11, 2019
Riverlands 100, Turner, ME - May 11, 2019
I'm a Dam Runner 5K, Campbellsville, KY - May 11, 2019
John's Run Local 8K, Lexington, KY - May 11, 2019


Marty Liquori and Kip Keino


Great relay - Matt Boling runs a 44.74 last lap to come back for the win


2019 Transvulcania Ultramarathon Highlights


The Skyrace des Matheysins is this weekend


Get Fast, Run Slow - Floris of Extramilest talks to Dr. Mark Cucuzzella


Hood to Trail: Urban runners take to the trials in Chamonix


The Ridge RUNers RUNdown #31


Mtn Outhouse News



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

Also, check out the new SFuels Life product

Weekly RunDown #138

"If I faltered, there would be no arms to hold me and 

the world would be a cold and forbidding place."

Roger Bannister

Roger Bannister: Everest on the Track is a great documentary on Roger Banister and the breaking of the 4 minute mile - showing how it was the culmination of a good year for England - Hillary Climbed Everest on May 29, 1953, the Coronation of Queen Elizabeth II on June 2nd 1953 then Banister on May 6th 1954

This weeks Interview Tuesday was with Paul Brantley

If you have missed any interviews or want to see who has been interviewed you can see them here

Ultra 168 Weekend Wrap: May 6, 2019

LetsRun.com podcast for the week covering a host to topics

iRunFar.com's This Week in Running: May 6, 2019

In October there are plans for Kipchoge to go for the sub 2hr marathon.  Sort of wish they did not do this as it will not count, at least as it is looking now.

Dathan Ritzenhein talks about his run at Boston

The latest Fast Women newsletter (#18) - you can sign up here for it.

Zack Beavin, who I interviewed here and here, ran the second fastest time ever at Strolling Jim, here is his race report.  There is no doubting he went for it and looks like he may come back next year when the prize for breaking the record will be $6000, goes up $1000 every year it is not broken and when broken resets to $1000 and adds $1K each year after.  Also, next year they are starting the same thing with the women which will start at $1K and also ass on $1K a year it is not broken..

A look at the first Chinese runner to win an UTMB race

Race report on the 2019 Miwok 100k

Do you want to run a hilly race but live in the flatlands - Ian Torrence shares some suggestions

Bruce Fordyce writes letter to Jim Walmsley after Jim's breaking of the 50 mile record.

Looking for some new socks - here is Ultrarunning Magazines Spring Sock Roundup 2019.  I have started wearing the XOSkin XOToes 5.0 1/4 Crew Toe Sock and have really liked them - ran my recent BQ at the Kentucky Derby Festival Marathon in them.  They are my go to cycling sock and run quite a bit in them but as I have super low volume shoes I would like to see a little thicker sock from them - gotta have some way to fill out my shoes.

Mo Farah and Galen Rupp are going to run the Chicago Marathon this October 13

Ian Corless talks about that most loved and hated workout , often at the same time- The Long Run

If you take aid stations lightly you would be mistaken as they can make or break a race - here are some good sights into Making the Most of an Aid Stations

This guy went no where for 7 days and broke a record as he ran 521 Miles on a Treadmill

Yuki Kawauchi wins the Vancouver Marathon as his fiancee Yuko Mizuguchi won the women's race.  Yuki also broke the course record.


Masters News

Anne Gilshinan runs a W55 world record in the 1500m

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 5K.  All 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 closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

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 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Transvulcania Ultra, Canary Islands, Spain - May 11, 2019
Ice Age Trail 50, La Grange, WI - May 11, 2019
PCT 50 Trail Run, Cleveland Nat. Forrest, CA - May 11, 2019
Ultra Race of Champions, Blue Ridge Mtns, VA - May 11, 2019
Priest Lake Marathon, Priest Lake, ID - May 11, 2019
Riverlands 100, Turner, ME - May 11, 2019
I'm a Dam Runner 5K, Campbellsville, KY - May 11, 2019
John's Run Local 8K, Lexington, KY - May 11, 2019


Past Weekend Race Results
Doha Diamond League, Doha, QAT - May 3, 2019
Salt Flats 100, Wendover, UT - May 3, 2019
Knock on Wood Ultra Series 100 Mile, Marietta, SC - May 3, 2019
Project Carbon X, CA - May 4, 2019
Dark Sky 50, Jamestown, TN - May 4, 2019
Hotfoot Hamster 6/12/24hr, Buckeye, AZ - May 4, 2019
Miwok Trail 100k, Stinson Beach, CA - May 4, 2019
Strolling Jim 40 Mile, Wartrace, TN - May 4, 2019
Whiskey Row Marathon, Prescott, AZ - May 4, 2019
Prague Marathon, Prague, CZ - May 5, 2019


Roger Banister's Breaking of the 4 Minute Mile - May 6, 1954


Great Local Running Store - Running Soles in Elizabethtown Kentucky - also check out their YouTube Channel


MTN Outhouse News


2019 Yading Skyrun


2019 Maderia Island Ultra-Trail Race


Dave Scott on Low Carb & Nutritional Ketosis



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

Interview Tuesday: Kentucky and Masters Runner Paul Brantley

2017 River Run

I met Paul online shortly before the Kentucky Derby Festival marathon as he as to lead the 3:30
group I was looking to run in.  Got to meet Paul at the race and ran and talked to him a little as my pace ended hp being slightly faster so did not get to talk more till after the race - Paul finished up right on pace for his group. Thus, it was good to get to know Paul better through this interview and hope you enjoy getting to know him better as well.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 47 years old, 48 next month.  I live in Henderson, Kentucky.  I have been married to my beautiful wife Kim for 25years and have three children ages 24, 20 and 15.  I was born and raised in Aurora, Colorado but have lived in Kentucky for nearly 30 years.  I am active in our church and I am a volunteer Chaplain at the Henderson County Detention Center.  

What is your profession?
I have worked at GAF in Mt. Vernon, Indiana for 16 years.  We make residential roofing.  I work swing shift and a lot of overtime.  I haven’t figured out if that makes me a tougher runner or hurts my running.

How did you start running and what prompted you to do so? 
My wife started running to lose weight after the birth of our third child.  Eventually I started joining her on trips to the YMCA and soon started hitting the roads with her as well.

How long have you been running? 
I believe I started regularly running in 2007, so about 12 years.

Did you participate in any other sports over the years?
I played all the ball sports growing up.  I was always a good athlete but some poor decisions in my teen age years kept me from participating in sports the last couple years of my high school career.

Did you run in grade school, High School or College? 
I didn’t run as far as cross country or track.  Like most athletes I just ran for punishment or forced conditioning.

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.

2018 LBL

• 5K- 19:16 (2018)
• 10k- 41:?? (2016)  I need to find a race and improve on that one
• ½  - 1:26:50 (2018)
• 26.2- 3:03:24 (2018)
• 50 Mile – 7:22:00 (2018) my first and only ultra 

What is your most memorable race or races and share a little about at least one of them?
The obvious answer would be the 50 miler at Land Between the Lakes (LBL) trail run in 2018.  Everything went so well. I finished 3rd overall,  I felt strong all day and even felt like I left a little out there.    

However, in 2017 I ran a PW (Personal Worst) at the Boston marathon and followed that up with a PW in the half on a perfect racing weather day.  Approximately four weeks later, early June, I found myself hospitalized as a stroke patient.  Luckily the damage was minor and with proper medication I can likely avoid further episodes.   With all this going on and the recent bad races I doubted if I could ever run again, let alone fast.  I slowly started building mileage again, dropped some weight and managed my blood condition with medication.  I prayed that I would be content with whatever God had planned for me.  In November I ran a 6 minute PR (3:06) at the Indy Monumental Marathon.  That race meant a lot to me, and propelled me to a strong 2018.

Do you have a favorite workout you do?
I don’t follow training plans so probably just that impromptu tempo run on a morning when I just happen to be feeling good and let it rip.

What does a regular week of training look like?
When I’m training for a goal race I usually stay in the 60 to 75 mile per week range.  I like to do 20 milers for 8 to 10 consecutive weeks before a two-week taper.  I try to get one speed session, (tempo or maybe 10X800), and one marathon pace workout in each week.  If I’m spending a lot of time on the trails, I will opt out of one of the speed sessions since the trails I run are fairly intense.  

2017 Boston Marathon

If I’m not in a training cycle I generally run 35 to 55 miles a week.

How about a favorite route you like to run?

I have a loop at Audubon State Park in Henderson that I really like.  It's about 6 miles of single track with 200 ft of gain per mile.

What is your favorite distance to run and race?
I considered myself a marathoner, but I really enjoyed the 50 miler at LBL and over the last couple years find myself wanting run trails more and more.  I think I’d like to test my limits at some longer distances.

When we talked at the KDF Marathon you said you are part of a Run for God group – can you share some about that?
Run for God is a Bible study and running program combined.  The running basically follows a couch to 5k plan.  We meet once a week for Bible study and three times a week for the group runs.  The Apostle Paul uses athletics and running in several of his letters in the new testament.  There are great similarities in training to race and our Christian walk.  My wife and I lead this class together at our church and I estimate we have had 200 people complete the class and their first 5k.  We have also had three groups complete a ½ marathon.  Some of our students still run, some have even gone on to run marathons.  Anyone interested in participating or leading a group can find more information at runforgod.com.

How does your faith work out in your running?
Jesus is my Lord.  Meaning he is master, ruler, Lord over everything in my life.  My finances, my relationships, my decision making, my job and even my running.  I want Him to be glorified and honored by everything I do, including my running.  If I can help Christians become stronger physically and spiritually through running and a Bible study then I think that is glorifying God.  I’ve had the opportunity to share the Gospel with people I wouldn’t know if it wasn’t for running. I am amazed by God’s creation, and how magnificently we are designed.  The human body is so complex and so efficient and so purposeful.  I see overwhelming evidence of God in that.  I love the time alone on the trails or the roads in deep thought and prayer with God.  I’m not sure from year to year how I will serve God through running, but I plan to keep the focus on Him and see where He leads me.

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

Run at the Mill 10k

I like Hoka Challenger trail shoes.  I switch up between Brooks, Saucony and New Balance roads shoes. I need a little support but want something that feels light and fast as well.  I paced the Derby marathon in a pair of retired New balance Vazee Prizm road shoes with about 800 miles on them.  I just love those shoes but can’t get that specific model anymore.

How about diet, do you eat any certain way and do things change on race week and race day?
Nothing in particular, I just try to eat a balanced, somewhat healthy diet.  Lean meat, plenty of vegetables, no fast food or soft drinks, stuff like that.  I struggle with portion control and have a bit of a sweet tooth from time to time.

Do you have any long-range plans?
I would like to run the Indiana Trail 100 in October.  I haven’t signed up yet but I am leaning that way.  I also would like to run Boston again and hopefully have a better day.  That course is a grind but it would be a great course to run if you were having a good day.  The huge crowds and all the downhill after heartbreak could make for a fun finish.

What do you like best about living and running in KY?
There is wide variety of terrain to run, and I’ve seen some progress made in my area the last several years in providing more walking and running trails.  The weather is generally good enough to run outside all year and there is seems to be a growth in the running community.  

Anywhere else you would like to visit to run?
I loved running in Istanbul when I was there a few weeks ago.  Any place I can explore while running is exciting for me.  I would like to run some of the Western States 100 course and definitely the rim to rim in the Grand Canyon. 

Do you have any bucket list races?
Western States would be amazing, maybe Leadville 100 if I find out I’m built for that distance.  I grew up camping in Leadville area at Turquoise Lake so I probably have been on some of those trails at some point in my life.

Run for God 5K Class

What do you struggle with most with regards to running?
Probably my weight honestly.  I’m not over weight by any means and consider myself fit.  But I do know I run much better when my weight is in check and I’m on top of my diet.  10 pounds makes a huge difference when you’re pushing the pace in long races.

What do you see as a trend in running?
Ultras seem to be growing in popularity, particularly the 100 mile distance.   

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Consistency is king!  If you want to get faster and improve your endurance you need to put in the work.  Just try to get out there each day, make it a habit.  Run the easy days easy so you can run the hard days hard.  I’ve seen people who struggled running a solid minute when they first started eventually becoming marathoners, just keep putting in the work!

Do you have a website or other social media site you would like to share?
I am somewhat active on facebook and I also use Strava, the runners facebook.

Any closing comments?
Running has been a huge part of my life.  I am so thankful for a healthy body to be able to do it with.  It has taught me how to work towards a goal and to keep pushing when the going is tough.  I think when I started being willing to suffer during a race is when my race times started improving.  Don’t put a limit on yourself, don’t focus on the perfect result, focus on putting in the perfect effort. 

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

Weekly RunDown #137

"If you under-train, you may not finish, 

but if you over-train, you may not start."

Stan Jensen

Profile on Ultra Runner Stan Jensen by iRunFar.com and a profile on him from Run100s.com

This week's Interview Tuesday was with Jeremy Sandford

iRunFar.com's This Week in Running: April 29, 2019

All too often not only do the spectators know little of the major players in the marathon but often seems the announcers are not as knowledgeable as commentators of other sports are.

Feeling like you have overtrained, here are three strategies to reset your body

Good stuff to hear, Feet Hurt? Fix Your Hips, as I know while my foot issues are not solved they are vastly better and most of corrected it was  done by dealing with things up the chain from my feet.

I could link to a lot of this individually, as have come across a much of it, but this gives credit where due for putting it all together in one place - so check out the Fast Women newsletter

LetsRun.com is a great place for running/racing info tough not much on the Ultra scene and if you go to their message boards they can be entertaining if not at times infuriating, the nature of message boards I think.  That said through the end of may they are looking at the Ultra Running world and in the linked to podcast/article talk to Sage Canaday who I have seen active on the MBs

Hoka sets up the Project Carbon X 50mile and 100K record attempt, and also to promote their new shoe - Letsrun.com post on it here and Hoka post here - See video below in video section

Ultrarunning History look sat Dakota Bob- Transcontinental Walker

Dr. Phil Maffetone on The Overtraining Syndrome

A talk with 47 year old 2:34 marathoner Ken Rideout

Eliud Kipchoge wins London and while second place was not far behind and also under 2:03 it was not that close - getting some perspective on what he did in London.  Brigid Kosgei won over a stellar field.

If you watched the London Marathon you may have seen Sinead Diver in front for the first half - here is more on her

London Marathon roundup from Fast Running

Canadian Running Magazines article on Kipchoge's win

A closer look at the ZoomX VaporFly Next% Kipchoge, and others, ran London in

DC Rainmaker looks at the new Garmin 945 Multisport Watch

The Diamond League season starts today in Doha

Been running in the new Topo Fli-Lyte 3 and they are quite good.  Only ran the Kentucky Derby Marathon  in the Fli-Lyte 2's as had not been able to run a long run int eh 3's and did not want to tak chances - but sure they will be good - here is Steve Speirs review of the shoes.

Floris Gierman of the Extramilest talks to 2:21 Marathoner Jason Cherriman on Heart Rate Training with


Masters News

Article on 71 year old Gene Dykes' run at Big Sur - 2 weeks after Boston - also talks about Michael Waridan doing the same.

Three types of Masters Runners

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 5K.  All 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 closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

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 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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
Doha Diamond League, Doha, QAT - May 3, 2019
Salt Flats 100, Wendover, UT - May 3, 2019
Knock on Wood Ultra Series 100 Mile, Marietta, SC - May 3, 2019
Project Carbon X, CA - May 4, 2019
Dark Sky 50, Jamestown, TN - May 4, 2019
Hotfoot Hamster 6/12/24hr, Buckeye, AZ - May 4, 2019
Miwok Trail 100k, Stinson Beach, CA - May 4, 2019
Strolling Jim 40 Mile, Wartrace, TN - May 4, 2019
Whiskey Row Marathon, Prescott, AZ - May 4, 2019
Prague Marathon, Prague, CZ - May 5, 2019


Past Weekend Race Results
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 Grey 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 & 1/2 Marathon, Louisville, KY - April 28, 2019
London Marathon, London, UK - April 28, 2019


2109 London Marathon Recap


2018 No Business 100
No Business 100 Mile Trail Race 2018 from Ryan Trenkamp on Vimeo.

1972 Dream Mile with Jim Ryan and Dave Wottle


2019 Maderia Ultra-Trail Race


Project Carbon X - Record Attempt


Salomon sure know how to promote trail running - a look at the 2019 Trail Camp in the Azores


Ridge RUNers RUNdown #29


Mtn Outhouse News (April 27, 2019)


Added in late as came out after I posted but want the news to be the latest



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