Weekly RunDown #145

“Run often. Run long. But never outrun your joy of running.”

Julie Isphording

This week for Interview Tuesday I talked to Jio Rivera

This was my overview of last week's training: Overview #2

iRunFar.com's This Week in Running: June 24, 2019

LetsRun.com's The Week That Was in Running: June 17-23, 2019

Fast Women Newsletter #25

Looks like a tough one - Peak District 100

Check out iRunFar's All Things Western States page and check out their live coverage Saturday

Kara Goucher's blog post on her run at the Leadville Marathon

Now that is quite an FKT as Paul Tierney runs 214 Peaks, 318 Miles with 36,000M of Ascent in 6 Days

Tim Smith talks about his run at the Old Dominion 100 and interviews Johnny Rutherford on his race there

Races do not always go as planned as often it comes down to whether you will fight through things not going as you expected

David Roche writes on a subject I wrote on some time ago in his post: You Don't Have to Run Ultras.  Here is my post on the subject: It’s OK to Want to Only Run 5K’s: Or any other Distance for that Matter!!

How many of these places have you been able to run in?

Why do we use the 7 day training cycle we use - as one gets older you may want to opt for 9 days

Good post from Mark Sisson on Intermittent Fasting For Athletes

Many are fat-phobic and in doing so miss out on not only healthy but great tasting food like butter and cheese

Clare Farrow talks about here R2R2R in Redemption of the Rim

Hmm, seems to make OTS (Over Training Syndrome) is something new but as long as people have tried to get more out of their bodies overtraining has existed - is this more click-bait from Outside Online

Kipchoge's attempt at a sub 2 hour marathon will be in Vienna in October

Toni Reavis writes on Kipchoge's Sub-Two 2.0

This Sunday is the Pre-Classic, at Stanford this year due the track being worked on in Eugene, and here is LetsRun.com's look at the women's distance races and the men's distance races

Nikki Kimball talks about Aging

One of our very own from Kentucky is running this year's Western States - here is the interview I did with Cynthia Heady


Masters News

OK, not running related but it is on my goal list for next year and if I get in, and 2020 is like 2019, I will join around 80 other 60+ riders in the Dirty Kanza 200

Gene Dykes shares how running ultras has has helped his marathon times.  I have to say running some ultras and riding long rides does help make shorter stuff fell even shorter.

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

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
Black Hills 100, Sturgis, SD - June 28, 2019
Lavaredo Ultra Trail, Cortina d'Ampezzo, Italy - June 28, 2019
Western States 100, Auburn, CA - June 29, 2019
The Cotswold Way Challenge, Bath, UK - June 29, 2019
Olympus Marathon and Ultra, Greece . June 29, 2019
Mont Blanc Marathon, Chamonix, France - June 30, 2019
Mt.Marathon, Mt. Marathon, AK - July 4, 2019


Past Weekend Race Results
Broken Arrow Skyrace 52K, Olympic Valley, CA - June 22, 2019
Old Cascadia 100M/50M/20M, Lava Lake Sno Park, Or - June 22, 2019
Grandmas Marathon, Duluth, MN - June 22, 2019


Julie Isphording on 84' Olympics


Peter Defty on What is Fat Adaptation?


Mtn Outhouse News


Part 1 of the INEOS 1:59 Challenge Documentary


Quite the adventure race


Pre-Race video of this weekends Olympus Skyrunning Marathon


2018 Olympus Marathon Highlights


2018 Lavaredo Ultra Trail video




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 Campbellsville University Runner Jiovanni (Jio) Rivera

Indoor Conference Meet - Sophomore Year

Thanks to Jio for sharing his story as I learned as much as anyone since I only really see him when I am in town for a run.  Also, great to see him planning to work in the family business to keep Running Soles the great store it is - Enjoy


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
Well, everyone typically calls me Jio for starters. I was born in Fort Stewart, Georgia. My dad is retired Army, so we moved often while I was growing up. I’ve been fortunate to have a very loving and supporting family: Will (father), Madeline (mom), and Jon (brother). We’ve lived in Florida, Illinois, and now Elizabethtown, Kentucky. I went to 2 different elementary and middle schools, then finished all my high school years at North Hardin High School in Radcliff. It’s been a challenging yet fun experience to live in the places I have over the years. It gave me opportunities to meet new people and create cherishing memories with friends and family from so many different walks of life. Now that my dad has retired and opened Running Soles in Elizabethtown, KY, it’s been nice to settle down and transition into a slower pace of lifestyle. I am now focusing on starting my own career as I finish school at Campbellsville University.

What is are you studying at Campbellsville University?
My major is Business Administration with an emphasis in BIT (Business Information Tech).

What are your plans after you graduate?
My plan is work alongside my dad at Running Soles in efforts to grow the business and share my passion and love for running.

When did you start running and what prompted you to do so? 
I started running in 6th grade through a cross country club at the middle school I attended in Illinois. My dad has always been a runner and influenced me to follow in those footsteps, although I didn’t really have a driving goal back then. I just sort of did it for fun which quickly changed as the years went by. Since then, I have developed my own goals and ambitions within the sport and lifestyle.

Do you participate in any other sports other than running?
I did play soccer for 2 years a little before I started running. Again, nothing intense for me. I mainly enjoyed playing with friends at the time. 

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: 16:10
• 8K: 27:25
• 10K: 34:12



Papa John 10 Miler - Anthony Kuntz, Joey Hartlage & Jio

• ½ Marathon: 1:26

Where did you go to High School and what events did you run there?
I went to North Hardin High School where I did Cross Country/Track & Field. In track I was primarily a distance runner with my shortest race being the 800m and longest the 3200m which I raced more often.

How was your transition from running in HS to C’Ville Univ.?
It was a big change; college running for me created a more disciplined and demanding approach compared to high school. I’ve been given so much information through proper training habits, nutrition and hydration, and the mentality to have as a competitor. The training regimen was a jump for me. While my high school coach did have some taxing workouts and runs throughout my years there, the increased degree of difficulty pertaining to the workouts, higher mileage, and other training elements that my college coaches provide have led to my personal success in my time so far at CU.

Any advice to other High Schoolers looking to running college?
If any high schoolers are looking to take their running career to the next level in college, my advice would be to find somewhere that they feel would be the best fit and that they’ll also enjoy outside of running. When I visited CU, I saw exactly what I wanted in a team I knew would push me to greater heights with a positive and friendly environment as well as a somewhat small university that was in my interests. In specific to running, they should choose somewhere they feel will challenge them in a good way to improve as they go.

What is your most memorable race or races and share a little about at least one of them?
One of my most memorable races was the 2012 State Cross Country Meet my freshman year of high school. We finished 5th as a team which was our best team finish in a long time. It was one of the first times as a runner I really saw my competitive drive grow.

I also was very happy with finally breaking the 28-minute barrier in the 8K my sophomore year at CU in the NAIA Great Lakes Challenge. I just felt pure joy for my team and for myself as I finished to see our hard work paying off. 

Do you have a favorite workout you do?
If I had to pick one, I would choose our 5x1 mile @ tempo effort that we do usually towards the end of cross-country season. That time of the season is always great with the weather cooling off and getting close to peaking. 

What does a regular week of training look like?

Pre-race Strides

When I’m in season, a typical training week would include 2-3 workouts depending on if there is a race that weekend with a mix of recovery runs and a long run to finish the week. The beginning months of our season consist of a lot of our big miles which stays at a consistent 50-60 miles and slowly decreases as we approach championship season.

Do you have a favorite route, or place, you like to run?
I’m unbiased a lot of the time when it comes to location of my runs, if I don’t have to do the treadmill then I’m usually happy with anything. When I’m home though, Freeman Lake is a go-to for me.

What is your favorite distance to run and race?
My favorite distance to run is 8-10 miles at a comfortable pace.  I love to race the 8K. It’s a nice medium where it’s short enough to still show off some speed, but long enough to involve some strategy.

What shoes do you run in and what do you like about them?
Well, with my dad owning a running store, I find myself all over the place and never sticking to one shoe-- which is a blessing. I have found the best luck with the Hoka Cliftons. I love the maximum cushioning it gives that can take lots of miles but still soft and light to put up some fast times.

Do you have any long-range plans with regards to running?
I do plan to continue running as I transition out of school. Nothing in mind yet, I just hope to be healthy and begin to race some longer distances.

What do you like best about living and running in KY?
I enjoy the people. Whether through running or simply meeting them, I’ve seen lots of different backgrounds and cultures compared to the areas I was used to as I’ve grown up. The hospitality is unlike anywhere else. I’ve found it very easy to connect with others in a positive and lively way. 

Is there anywhere else you would like to visit to run?
My dream would be to train/run in the west coast. Colorado being at the top of the list. The scenery is beautiful, and the running community seems strong.

Do you have any bucket list races?

First Home Meet @ Green River

My only bucket list race so far is to qualify and compete at the Boston Marathon one year. I’m sure as I continue in my running career, I will get the itch for more and more.

What do you struggle with most with regards to running?
One of the bigger struggles for me has always been my mentality as a competitor. Running is largely in part a mental game more than it is physical, so sometimes it’s easy for me to get in my own head. I try to counter that with self-confidence and the work that I have put in to get to the point I am at today.

What do you see as a trend in running?
A trend I see among many college runners, sometimes even high school runners, is the concern of longevity in their running careers. While competitive running is very rewarding and fun at times, I hear of many runners coming out of those programs burnt out due to extremely demanding training plans they’re put through. I would love to see a healthier approach to still seeking the best results out of a runner but keeping in mind that running doesn’t end there. There is still enjoyment in racing or even running leisurely after school. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Trust and believe in yourself. There’s a love-hate relationship that is developed when running. Some days you feel incredible, other days you don’t. So, it’s important to be positive in all circumstances and confident in your abilities. One thing that’s been instilled in me through my dad is you get out what you put in. You will see results as you put the time and effort in. Another thing to note is every runner is different. There is no secret formula to being healthy or fast. The key is to learn who you are and what works for you.

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

Any closing comments?
I appreciate this opportunity from Tony Konvalin to share my experiences and journey thus far as a runner. I was humbled to be a part of this alongside plenty of awesome and experienced runners. 

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

Training Overview #2 – Week of June 17 thru 23, 2019

View from GMR on Saturday's ride

Time for installment #2 of my training for the next years goals of a Grand Canyon R2R2R this
October then the Boston Marathon in 2020 and about a month later the Dirty Kanza 200 Gravel Race.  Mixed in with this will be a number of other events used to build for these three main goals.  One event I look to be adding is the 60 Mile Gravel Kentucky State Championships August 10th, one week after I ride the Bourbon and Bluegrass Century in Owensboro Kentucky.  I am not expecting much but will use it to get more used to gravel riding as I am sure if there are any technical sections it should be entertaining to see me attempt them.  That said it is all part of learning a new skill.  The Gravel Championship being one week after a century will add a level of difficulty but Dirty Kanza will be difficult so it will be a good test.  This week I did my second 100+ miler in 8 days and while tired it went pretty well.  I am not ready to do 200 miles yet but with a year to get ready things are heading the right direction.  Also, having done a good paced 4 miler this week riding and running seem to be going together well.

You may also notice in my training that I do a number of days with two runs.  For me this works well to get miles in my legs and save my feet.  I used to do this back in the day when I did 100 mile weeks and this is really no difference except the runs are shorter than back then – oh and slower☺  The main difficulty is the time it takes as you have to get ready twice & shower twice but when I can fit it in it is works well.  The other issue is when I am in So. Cal for work, as I am now, the early morning run is very early, 4AM or so, while when back in Kentucky working remotely I can schedule things so that I run a little later.

Overview:

Saturdays Ride

The goal for this week was to run 25 miles and do two rides with Sundays long ride to be 100+ with a bunch of vertical – goal reached.  I usually only do a long ride like this one, no more than twice a month, usually once  a month, with a week or two between but decided to ride them a week apart which gave me 256.6 miles riding in 8 days which included two long rides.  I did not feel the previous weeks ride, maybe that was because all I could focus on was the climbing at hand.  The long ride this week had 12220FT+ of climbing with about 7100FT in the first 35 miles and then about 2400FT of climbing between mile 76 and 85, so late in the ride.  Felt it some on the last long climb so took it easy as still had just under 40 miles to go from the bottom of the climb.  Ride went well and while still not ready for 200 miles sitting in the saddle for 8:30 was good training.  I also rode on Wednesday and in this ride did 3 X 6miles on a segment I normally ride and got my best times getting progressively faster on each time around.  These were not all out efforts but were tempo sections so lots of room to go faster.

Saturday's Ride

Relive 'Lots of Miles + Lots of Vert = Good Ride'

As far as running it was a pretty basic week with 3 days of  running with 2 of those  be days with two runs each.  On Thursday’s second run the plan was just to relax and run 4 miles at what felt comfortable and since the run is basically 2 miles out uphill then back downhill the run back was quicker than normal.  While by no means super fast the main take away was it felt relaxed, and foot did not hurt too much.

My back is getting better but takes time to warm up so at least it is heading in the right direction.  The issue with my right foot navicular/posterior tibial issue is getting better but still can get sore and the two a-day runs seems to help.  I am looking forward to getting back home in early  July so I can get some more dry needling s it seemed to really help.

Diet Notes:

Another view from Saturdays ride

I think this was a week where my carb numbers were probably higher than my usual 100-150 grams/day  but still lower than I every used to eat.  The good thing is that once you work to get fat adapted while not wanting to just go back to how I used to eat having an off week has less affect.

For this weeks long ride, knowing I would be out there longer and with all the climbing, I wanted to have a little more intake of carbs so preloaded a little different than the week before and took in a few more carbs on the ride.  That said for an 8:30 ride (moving time as I was out there 9:00 with stops to refill water and such) my carb/calorie intake was not very high.  I do think it needs to go up some as when I go to ride 200 miles, as I will do at the DK200, I have to make sure I do not get depleted as it is hard to come back from.  This is the hard thing to figure out for me as I can get away with limited intake on 4-8 hours but 14-16 hours is a different story so much work to be done here.  Below is how I fueled for this week’s ride before and during

Pre-Long Ride Fueling:

• Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
• One 20oz bottle of water with 2 scoops SFuels, 3 scoops UCAN Orange and one Vesap Concentrate
• 1 Small cup of Oatmeal with butter, heavy cream and blueberries

Long Ride Fueling;

• 3 – 20oz Bottles of water with 2 scoops each of SFuels
• 2 – 20oz Bottles  of just water
• 1 – 20oz bottle of Maurten Drink
• 1 – UCAN Coffee Energy Bar – nibbled on this for the whole ride
• 1 -  Vespa at 90 miles  - actually meant to take it at 60-70 miles but forgot
• 6 – S!Caps – 2each at 2, 4 and 6 hours
• 1 Maurten Gel – Took it at mile 70 as had a 10 mile climb coming at mile 76

Overview of Weeks Runs and Rides:

• Monday: Run –  6.5 miles 
• Tuesday: Run #1 –  6.5 Miles 
• Tuesday: Run #2 – 4.5 Miles 
• Wednesday: Ride –  36.5 Miles  
• Thursday: Run #1 –  4.5 Miles  
• Thursday: Run #2 – 4.0 Miles  
• Saturday: Ride –  113 Miles/  12,228FT 

Totals:

• Running Miles –  26
• Riding Miles –  149.5
• Total Time – 14:27

Conclusions:
It was a good week of riding and running.  For next week the goal is 40 miles with 2 rides of 30-40 miles each.  For the runs there will probably be at least two days with two runs each and then I have planned a long run of 15+miles for the weekend.  I want the runs this week to be easy since I will be putting more miles in and do not need speed for the R2R2R and will work for more speed later in the year or when I have a race.  With regards to the rides I will, as usual, put in a few tempo sections but the main goal is just to get miles in the saddle and in my legs.

As usual if you have any questions let me now in the comments.

Last Week's Overview #1

Weekly RunDown #144

“Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.”

Chrissie Wellington

I posted the first of my weekly training overviews as I prepare for a Grand Canyon R2R2R this October, Boston Marathon in April 2020 and the Dirty Kanza 200 Gravel Race he end of May 2020 - Training Overview #1

iRunFar.com's This Week in Running: June 17, 2019

Kipchoge is training for the INEOS 1:59 Challenge

Looks like an interesting concept, especially for someone with a very low volume foot like me - wish the drop was less and want to see how the toe area fits.  Here is another look of them from Podium Runner

10 Tips for Tolerating the Heat

Kara Goucher had a tough time in her first trail race but to her credit she toughed it out and finished.

With Western States coming up June 29th here is iRunFar.com's Men's  & Women's preview of the race

Four time Ironman World Champion and World Record holder Chrissie Wellington finishes Comrades in 7:49:530

What do you do before a race David Roche gives some suggestions

Ultrarunning History and the Legends, Myths and Folklore of the Western States 100

Speaking of Western States Ian Sharman is going for ten years in a row in the top ten

The Mt. Washington Race had three winners with a tie in the Women's race

I realize most of what I post is on distance running but if you follow HS Track this will interest you as SI writes on High School sprinter Matt Boling

Alex Hutchinson looks at what's new in sports recovery

In last week's post I had some reviews on the new Coros Apex GPS watch and here is Ultrarunning Magazine's review

How do you deal with blisters here are some ideas from Jason Koop and Jim Rutberg

An article on the Mt. Hamiguitan Trail Race

So often people talk about something just coming down to will power but often Willpower Isn't Enough

A report on the 2019 Dirty Thirty 50K

John Kelly shares about his Grand Round attempt in the UK and what he learned even though he did not complete it


Masters News

Chasing Down Time - running after 50

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

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
Broken Arrow Skyrace 52K, Olympic Valley, CA - June 22, 2019
Old Cascadia 100M/50M/20M, Lava Lake Sno Park, Or - June 22, 2019
Grandmas Marathon, Duluth, MN - June 22, 2019


Past Weekend Race Results
Bighorn 100, Dayton, WY - June 14, 2019
Livigno Skymarathon, Livigno, Italy - June 15, 2019
Leadville Trail Marathon, Leadville, CO - June 15, 2019
Hypnosis Night Trail Runs, Avondale, AZ - June 15, 2019
Mozart 100, Salzburg, Austria - June 15, 2019
Mohican 100/50, Loudonville, OH - June 15, 2019
Mt. Hamiguitan Trail Race, Philipines - June 15, 2019


Highlights of 2019 Livigno Skymarathon


Mtn Outhouse News - June 16, 2019


Hey I made Episode #33 of The RUNdown with my adventure with a pitbull ( @ 4:19 )


Video from 2014 with a Western States Course preview


Training for Ultra's 2019 Bighorn 100


The 2019 Tiger Claw race


If you want to learn more about the science of tapping into a source unlimited energy and performance check out Peter Defty's video.  Lot of technical stuff here but worth a watch


Low Carb - High Fat Pancakes using SFuels Life





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

Training Overview #1 – Week of June 10 thru 16, 2019

This is the first installment of my sharing of my training over the next year.  As I stated in my post last week, here, the three main goals for the up coming year, into May of 2020, are: Grand Canyon R2R2R this October, Boston Marathon April 2020 and then Dirty Kanza 200 gravel race May 2020.  These are the main goals and do not include other rides and races I will be doing but just the main ones I have on the radar.
post,

The tough part with the upcoming training plan is achieving the correct balance with miles/time running and riding.  It is hard enough when I am using riding as a form of cross training but when I have goal races for each sport I need to figure out not only the balance but what to do in both.  The tentative plan is, in the future, to do more speed work running and limit the length of runs, at least till closer to Boston, to help with some foot issues, and use the bike for longer endurance work.  This seems to fit well with the runs and bike rides/races I will be doing.  The issue with me is I have for so many years run and ridden based on miles so when I am in some ways focusing on both sports and not just as cross training I have to be careful to not over do it and realize to look at the total work done and effort put out.

Seal BEach Pier

Overview:
The plan for June is to keep running mileage, in weeks with more riding to 25 miles or so and in a week where I have less riding mileage be at about 30-40 miles or so.  To that end this week I ran 3 runs for a total of 21.5 miles as I had three rides with two of them being 32+ mile rides with some harder segments and then this past weekend doing my longest ride to date since getting back into it at 107 miles.

The runs went fairly well all things considered since the temps for the first two on Monday and Wednesday were 104 and then 90 with the last run this past Sunday being a much more pleasant at 65.  All the runs were relaxed and at what felt like an easy pace but the two in the heat were hard just due to the temperature.  The problem with heat even with easy runs is they deplete you and felt that by Thursday.  My right foot was sore but feeling better and my back while sore does loosen up as the run goes on.

As far as rides the two mid-week ride were fairly good.  The first one was only hard due to it being 99F and while riding in heat to me is easier than running it was still hot and when climbing it gets warm.  The Thursday ride I went harder on a longer Strava segment to get my best time but not all out and was a controlled ride I knew I could go faster on.  Then this weekend I did a long ride by myself and the weather was pretty much perfect as it was overcast and 63F till about an hour to go when the sun came out and started warming up.  The ride was mostly downhill till half way then uphill coming back with almost 75% of the elevation gain in the  last 30 miles which makes it a little harder than when spread out over the entire ride.  I also, so as not to overdo it and pay later, did not push too hard for the first part of the ride so did not bank a higher average speed.  The goal for these long rides is not necessarily speed but to get in the mileage and time in the saddle

Diet Notes:

Huntington Beach Pier

The Week was pretty normal as I did as usual  for me, being LCHF in how I eat, in trying to keep my carbs to 100 – 150 grams per day with the rest from fat and protein.   When I do runs, and rides, if they are shorter than an hour or two I simply take a water bottle or two depending on length and heat.  However, on these long rides, 107 Saturday, I either play with race nutrition or simply use the ride to hone being able to burn fat more effectively.  For this week’s ride the goal was fat burning and went pretty well as really the only carb intake on the ride was a Maurten Gel in the last 17 miles relying instead largely on SFuels drink for the ride with one  FBomb Nutbutter at about half way along with a Vespa. The SFuels,  whom I am an Ambassador for is very low to no carbs drink  and works great to take in fluid and minimize the intake of carbs.  Again, for races or rides I want to go harder on I take in strategic carbs as needed but far less than I used to before working on an alternate way to fuel than being carb-centric.  I also took in 6 S!Caps electrolyte capsules as they work well to mitigate cramps and I use PR Lotion which I have found effective to minimize lactic acid build up.
The following was my pre-ride fueling and ride fueling:

Pre-Ride:

• Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
• One 20oz bottle of water with 2 scoops SFuels and one Vespa Concentrate
• 1 Small cup of Oatmeal with butter, heavy cream and blueberries

Ride Fueling;

• 3 – 20oz Bottles of water with 2 scoops each of SFuels
• 2 – 20oz Bottles  of just water
• Had one Vespa at 55 miles 
• Also had one F-Bomb Nutbutter
• With 17 miles to go I did take a Maurten Gel – probably could have done without it but was a little tired so felt like not draggin it in so took the gel

Overview of Weeks Runs and Rides on Strava:

• Monday: Run – 6.5 miles 
• Tuesday: Ride – 32.6 Miles 
• Wednesday: Run – 8.5 Miles 
• Thursday: Ride – 32.6 Miles 
• Saturday: Ride – 107.1 Miles  
• Sunday: Run – 6.5 Miles 

Totals:

• Running Miles –  21.4
• Riding Miles – 172.2
• Total Time – 13h 23m

So that was the week that was.  This week I am looking for around 25 miles running and 140 miles riding with a 100 miler planned again for Saturday but with much more climbing so will be a longer ride time wise.

I share all this as much for me as anyone else since it makes me review the past week but also to share my mistakes as much as successes so others may glean something form it.  As always if you have a questions just leave a comment.

Weekly RunDown #143

"I'm not interested in athletics, I'm only interested in achievement. 

Fix your goal and work for it."

Percy Cerutty

Post I did on having a look to the future and leads to attempting to post weekly over the next year with regards to training as I prepare for a Grand Canyon R2R2R this October, Boston Marathon in 2020 and then the Dirty Kanza 200 Gravel race the end of May 2020.

iRunFar.com's This Week in Running: June 10, 2019

Fast Women newsletter Issue #23

A look at Yiannis Kouros - arguably the best Ultra Runner ever

Those of you that have followed running for some time probably knew of Gabriele Grunewald's health issues - this past Tuesday passed away at 32 - here are a number of posts on Gabe: LetsRun, Runner's World, SI, USATF, OutsideOnline and Mile Split

Ian Sharman is looking to get his 10th top 10 in a row at the up coming Western States

Dream Big and Go for It - failure may happen but that is part of the journey

Report on the US team at the 2019 Trail World Championships

Looks like an interesting book and need to add it to my list: When Running Made History

The 2019 Hardrock 100 is canceled due to snowfall and the effects of it

Bryon Powell writes on the Hardrock cancelation and looking on the bright side

Do you do a cool down after a race or hard workout - maybe you should

Questions you should not ask a trail runner

It will be interesting to see how Kara Goucher does at this weekends Leadville Trail Marathon

Coros Apex watch review and here is the DC Rainmaker review of the same watch

While I run mostly on the road it is due to where I live but would much rather run trails - here are 12.5 reasons trails are better than road

A report on the Comrades Marathon where Gerda Steyn broke the "Up" course record and article on the race from Canadian Running

Kilian is crazy - I get a jittery watching this

I like the idea of differentiating between flexibility and mobility

Running stats - we are getting older and slower


Masters News

Not running but a good story of how being a master does not stop one from doing big things

Heat stress in older athletes

Masters track news - amazing record in the steeple for M90 Gunner Linde - I would have a hard time getting over now

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

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
Bighorn 100, Dayton, WY - June 14, 2019
Leadville Trail Marathon, Leadville, CO - June 15, 2019
Hypnosis Night Trail Runs, Avondale, AZ - June 15, 2019
Mozart 100, Salzburg, Austria - June 15, 2019
Mohican 100/50, Loudonville, OH - June 15, 2019
Mt. Hamiguitan Trail Race, Philipines - June 15, 2019


Past Weekend Race Results
San Diego 100, Lake Cuyamaca, CA - June 7, 2019
South Downs Way 100, Winchester, UK - June 8, 2019
War Hammer 100, Natural Bridge State Park, KY - June 8, 2019
2019 Trail World Championships,  Miranda do Corvo, Portugal - June 8, 2019
Comrades Marathon, Durban, SA - June 9, 2019


Video from Brooks on Gabriele Grunewald


FloTrack Tribute to Gabriele Grunewald


Percy Cerutty/Herb Elliot - Port Sea Training Camp


Skyrunners - Episode #1 - Asia Trip


Ultra Running in the Navajo Nation


2018 FKT by Emelie Forsberg of the Kungsleden Trail


If you have time or wan tot scroll through here is the 2019 Comrades Marathon


Final Day of the Women's 2019 NCAA Track and Field Championships


Final Day of the Men's 2019 NCAA Track and Field Championships



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

A View to the Future

Well, post Derby Marathon training was going well till just a few weeks ago when in a week I got bit by a dog, leaned back in my office chair and tipped it over then after a morning run went to work and sat for too long.  All of these seem to have added up to my back seizing up and then to exacerbate the issue I helped move some furniture with the end result being a back that was out of whack which led to a sore hip and those two seemed to have worked together to make my Accessory Navicular  Syndrome/Posterior Tibial Tendon pain get worse.  Thus, after a great lead-up to, and race at, the Derby Marathon I now have back, leg and foot issues.  While the good thing seems to be that the problems were not necessarily related to training issues it is in some ways more frustrating as, at least with the Dog, I could not avoid them.  I should add after some chiropractic adjustments and dry needling things do seem to be heading in the right direction.

Why do I share all of this and how does it relate to this post?  As I was heading to California for work for a month in June I had decided to enter and run a 33 mile trail race but as I write this post my back and hip are still not where they should be and my right foot is also sore and running long on trails seems to make it worse.  Thus while I hate to miss out on races I took a long term perspective and decided to not run the race, even if things feel better before the coming weekend.  I made the decision not simply based on how I feel now, or may feel in a few days, but also based on long term plans and goals.  Too often I make decisions based on the next month or two but having long terms goals for the next year played into what I should do now.  I could probably do the race but know that after I am done I would probably have to cut back mileage again for a month, or worse injury my foot more, and lose out on what I have been aiming for this year – running and riding consistently.

What are these plans that I have for the next year:  Grand Canyon R2R2R in October of 2018, Boston Marathon in April 2020 and Dirty Kanza 200 Gravel bike race in June 2020.  While two of those are quite some time away and could probably allow for some down time the R2R2R run is only 4+ months away and I want my back and foot in the best shape they can be in.  You may also wonder, or not, how a 200 mile bike race ends up being in my list of running goals.  Well, for some time I have had foot issues and have found that my distance limit, at least for now, seems to be the marathon. Truth is even the marathon distance creates some issues but of a lesser degree that I can deal with.  What I have found is that riding does not hurt my foot and since I really like riding it is a great fit to help scratch that Ultra itch without compromising my health and also works to give me the needed aerobic work for a long period of time to be able to help with my Boston training.  Hence I will be looking to do some gravel racing in the future.  Dirty Kanza is on my list for next year but since it has a lottery to get in I cannot be sure I will be able to ride it in 2020 but will be training as if I will and if I do not get in will find another ride to do and look to 2021 for the DK200.

With long a long term look I am going to attempt to do a weekly roundup on the blog of the previous weeks training and thoughts on how it went.  Included in this will be comments on diet for the week as how I eat is important to my success in what I do and especially in the longer runs such as Boston and rides such as DK200.  You can also follow me on Strava if you like.  Also, over the next year I will be have posts on training in general on what I think I did correct and,  just as important, what I did wrong and would change.

If there are things you want to ask let me know as I will work to answer those questions.  I am not the best for detailed training plans, at least for myself, but do tend to go into a week with a general plan and for this coming year there are a couple things I want to do.  One is to add in some speed work since for Boston I would like to aim for 3:18 and will need some speed work.  Secondly with Dirty Kanza being 200 miles and thus a very long day on the gravel I want to do a number of much long rides where I am out for 10+ hours or more.  Sort of funny as those two goals seem counter to each other, speed and distance, but I think if I do them correctly they can complement what I want to do in the next year.

That is the plan now time to execute – stay tuned

Weekly RunDown #142

"I learned, one, you shouldn't ever quit.  And I learned, two, 

you'll never be able to explain it to anybody."

Jim Ryun

No interviews this week - have some out there - but as we get into summer people get busy so stay tuned for more in the future.

iRunFar.com's This Week in Running: June 3, 2019

Wilson and Holman win the USATF Trail 50 Mile Championship held in conjunction with the Cayuga 50

Want to be a stronger hill runner, try hill intervals

Galen Reynolds of Canada breaks the Dragon's Back course record

What do you think about run streaks - here are some articles on the subject

Not everyone thinks Kilian summited Everest twice - this is not a new accusation

Interesting story on the Ultra Running Domestic Workers of Hong Kong - "not Just a Maid."

Who is number one in the "speciality run retail" segment - if you guessed Brooks you are correct

How do you do in the heat iRunFar.com looks at Heat Acclimation - Personally I also think there is an element that some people just do better in heat even if they live in not so hot climates.  Does not mean they like the heat just that their physiology/makeup works better for them than others in heat.  But even if you do well in heat do not take it lightly as even the most acclimated can have an off day and an off day in the heat can be really bad.

Are you a morning or evening runner - do you like the light or the dark

13 of the World's Craziest, Most Extreme Marathons

If you are ever in the Tucson Arizona area and want to run some trails check out the Tucson Trail Runners.  Tucson is where I started running and learned to run trials and love them.

As always funny stuff at the Dumb Runner as in this post: In Total Coincidence, Man picks up pace at exact moment woman tries to pass.  It's satire and as with all good satire there is an element of truth:)

Always fun to watch Shelby race - The Ascent of Shelby Houlihan

A talk with Niki Spinks on her completion of the Trilogy of Double Rounds

The USATF 24 Hour men's and women's teams named

How do you think you would do if you took off a year and just ran

If you ever think about heading down to Australia here are some ultras to consider

Ok, not running related, but as this is on my list for next year, provided I get in via the lottery, - Dirty Kanza 200 review.  Since I am having some foot issue with runs over the marathon distance I am looking to scratch that ultra itch via gravel racing


Masters News

The rise of the elite master

4:19:59 for the mile at 53 - that's fast at any age

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 Event Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

Want to run what looks like a fun and different race then how about The Cool Run at Midnight run in Somerset.  Race is Friday Night (June 14th) at midnight, so officially on June 15th, in downtown Somerset and put on by Good Times Event Services - so will be well run.

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
San Diego 100, Lake Cuyamaca, CA - June 7, 2019
South Downs Way 100, Winchester, UK - June 8, 2019
War Hammer 100, Natural Bridge State Park, KY - June 8, 2019
2019 Trail World Championships,  Miranda do Corvo, Portugal - June 8, 2019
Comrades Marathon, Durban, SA - June 9, 2019


Past Weekend Race Results
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


Jim Ryun's 1967 World Record


2019 Madeira Skyrace Highlights - quote some climbs and decents


Some nice trails out there in the Pacific Northwest


MTN Outhouse News from June 1, 2019


And so as to be up to date - here is MTN Outhouse News from today June 7th, 2019


2019 Zegama Aizkorri


I mentioned the Dirty Kanza 200 above and hope to be here next year - here are the highlights


Ironman AG World Champion Dan Plews talks about Low Carb for High Intensity?



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