Training Overview #7 – Week of July 22 thru 28, 2019: Not the Week I Planned but the Week I got

Overview:

Pulaski County Park, Nancy, Kentucky - Great trails for riding and running

Not much to say this week as really did not train much.  That said I should more correctly say I did not do active training since in my book rest is part of training.  When you can learn, and it is still hard for me, that rest is part of training it can be easier to rest instead of having feelings of guilt about not seemingly doing anything.  Rest, be it planned or not, is integral to growth and progress more often done intentionally to allow recuperation but also – as with this week with me – instituted to allow healing when injured.

While I think it is important to plan ahead and have a pretty good idea of what you want to do I also firmly believe you have to be open to change up your plan when needed.  Such was this week as I had two spells in which my hamstring tightened and hurt enough to affect my running.  This actually started last week after 6 miles of a 9 mile run then this week it cropped up at 3 miles of a 5 miler and lastly at a mile into a run.  All this to say I then decided to take the rest of the week off from running, rode a little Saturday, and also take the next week off from running to see how things progress.  One thing I am trying to be better at is taking time off sooner than latter as it seems when I postpose the rest I simply get lower and lower mileage till I am forced to rest and then I can look back and see how futile it was to try and run through the injury.

I have found that as I turn 60, next month, I have to be more intentional about resting injuries than I was when younger.  Often when I was younger I was able to run through injuries and simply reduce mileage but not so as I have gotten older.  I found this so with my Plantar Fasciitis that took a long time to get rid of, close to two years, but when I took two months off straight it was dealt with quickly.

Based on this starting this past Wednesday with the 2 mile run I had to walk one mile of I took the rest of the week off from running and will take the upcoming week of.  That said I did ride some shorter trail rides on my gravel bike this week and while I cold feel my hamstring did not get any stress on it.  Also, as I have a century coming up this weekend and the Kentucky Gravel Championships the week after I will focus more on riding this week.  On the days I would have run I am going to do some stretching and body weight exercises to work on my hamstrings.

One thing I have found is that while I have always been quad dominant riding accentuates that so in many ways exacerbates my hamstring weakness so that needs to be a focus of what I do.  One issue with cross training can be imbalances even when it would seem to work to make us more balance.  In my case I have always had stronger quads from playing soccer when younger and just being how I am built.  I have avoided hamstring issues in the past but as I get older the weakness shows itself more and thus needs to be dealt with.

Diet Notes:

Nothing much on the diet front as I continue to work to keep carbs low in my diet but often fail.  The good side is I have found that being diligent to how I need to eat for the most part overcomes the times a stray.  Bottom line is the foundation for what I try and eat is to minimize process foods and that side of things has been successful.

Also, this week I got my first batch of SFuels Race formula and look forward to trying it out at this week’s century and then the gravel championships the following week.  The change from the regular SFuels I use for training is that the race formula has carbs added so that there can be a flow of carbs at a level that my fat adaption works well with.  More on this next week after I try the drink at Bourbon and Bluegrass Century in Owensboro Kentucky

Overview of Weeks Runs and Rides:

• Monday: Run –  5 miles 
• Tuesday: Ride –  40.94 Miles 
• Wednesday: Run –  2 Miles 
• Thursday:  Rest Day 
• Friday: Rest Day
• Saturday: Ride #1 –  6.84  Miles
• Saturday: Ride #2 -  8.87 Miles
• Sunday: Run –  Rest Day 

Totals:

• Running Miles –  7.0
• Riding Miles –  56.6
• Total Time –  5.10

Conclusions:

Not the week I wanted but the week I got – thus the plan is to rest up this week and just ride and then see how things feel next week with running and if I need one more week off so be it as it will not hurt anything since I can still ride.  Also, I am not simply going to vegetate on days I do not run but do more stretching and body weight exercises on the days I would have run

As always if you have comments or questions feel free to comment below.

Last Week's Overview #6

Weekly RunDown #149

"The key to success is consistency in training and a determination 

to give it your very best effort every time."

Anne Audaine

If you do not know who Anne Audain is you can find out here, here and here

This week for Interview Tuesday I talked to Christopher Lowe

Here is my Training Overview #6

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

Let'sRun.com's The Week That Was in Running - July 15-21, 2019

The Fast Women Newsletter Issue #29

10 Tips for running uphill

Not only is Running Soles a great store they also work to be an integral part of their community as seen in this article on the Fat Ass Hardin - Meade Endurance Run 50K (Fat Ass races are free to those running) where people gathered donations to help the Warm Blessing Soup Kitchen in Elizabethtown Kentucky

 A look at the 1927 Redwood Indian Marathon - 480 Miles

Whether they are the best or not it is always interesting to see running trails in other places

Jonny Muir writes on John Kelly's Grand Round attempt.  In case you missed it here is John's take on his run at the Grand Round

Speaking of John here is his DNF report of his run at the 2019 Ronda dels Cims race in Andorra

Mental and emotional training for ultras

I agree that Jarred Hazen, with his run at WSER that also broke the old record, got largely overlooked due to the great race Walmsley did

Good to hear the USA Olympic Marathon Trials got Gold Label status as then the top three are qualified for the Olympics regardless of the qualifying times they have run.  This is good news for Bernard Lagat who just missed an Olympic qualifying time at the Gold Coast Marathon but ran a great time.  How many that had not gotten a time had a fall marathon planned but now may cancel?

Here is another article on the great news for the Olympic Marathon Trials

I am sure we can al think of more trials but here are 25 of them - Nice to see Red River Gorge in the list

Well we all have to breath so why not have better breathing habits

The sports industry sees Trail Running as a growth market

A look at the Maffetone 180 Formula

Hike or run when it gets steep - Kilian gives some thought's on the subject


Masters News
Photos, and links to photos, of the recent USA Master Track and Field Championships and Toronto WWA Regionals


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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 want to try an ultra you might want to run the Backyard Classic 8 hour run in Elizabethtown, KY on August 17, 2019.  NOTE - Race is full but keep this on your list for next year if you did not get in this year.

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
USA Track & Field Championships, Des Moines, IA - July 25-28, 2019
Ouray 100, Ouray, CO - July 26, 2019
Burning River 100, Willoughby Hills, OH - July 27, 2019
Minnesota Voyageur 50M, Duluth, MN - July 27, 2019
Swiss Irontail, St. Moritz, Switzerland - July 27, 2019
Barr Trail Mtn Race, Manitou Springs, CO - July 28, 2019


Past Weekend Race Results
Mud Mayhem Fun Lake Cumberland 5k Obstacle Challenge, Nancy, KY - July 20, 2019
Speedgoat 50K, Snowbird Resort, UT - July 20, 2019
Psyco Psummer, Kansas City, Kansas - July 20, 2019
Tahoe Rim Trail Endurance Runs,   July 20, 2019
Vermont 100,  West Windsor, VT -  July 20, 2019
Dolomyths Run SkyRace, Canazei, Italy - July 21, 2019
Andorra Ultra Trail Vallnord, Canillo, Andora - July 21, 2019
Fat Ass Hardin - Meade Endurance Run, Elizabethtown, KY - July 21, 2019


Anne Audain winning the 1982 Commonwealth 3000M Gold


Highlights of Jim Walmsley's 14:09 run at WSER


2019 Royal Ultra SkyMarathon Highlights


Mtn Outhouse News


Hardrock 100 was canceled this year but here is Episode 1 of Francois Dhaene's preperation


2019 London Diamond League 3000m





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  and SFuels Race producs.  You can also download the updated Get Started guide at the site.

Interview Tuesday: Meet Kentucky Runner Christopher Lowe

I have not met Christopher but when I heard he was looking to start a running club in a nearby town, Burkesville Kentucky, I want to learn a little more about him and encourage anyone in the area to hook up with one of the clubs runs.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Christopher Lowe. I am 28 years old. I am from Greensburg, Kentucky.

What is your profession?
I am a high school English teacher at Cumberland County High School in Burkesville, Kentucky.

How did you start running and what prompted you to do so? 
The thing that prompted me to get into running was the sense of adventure and completeness I get from participating in endurance sports. Being an athlete most of my life, competition, especially self-competition, drives me to want to be better. Also being a type 1 diabetic, I wanted to do something that would allow me to live a healthy and vibrant life. Running gave me the best opportunity to do this.

How long have you been running? 
I have been running consistently for 7 years, starting when I was 21 years old.

Did you participate in any other sports over the years?
I played basketball and baseball from an early age throughout high school.

Did you run in grade school, High School or College?
In high school I ran for conditioning for the sports I played but not for sport; in college I started running for hobby before really getting into the race scene.

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 - 18:37
• 10K - 42:15
• 13.1 - 1:43:36
• Marathon - 3:39:2
• 50K - 5:51:00

What is your most memorable race or races and share a little about at least one of them?
My first trail race is probably my most memorable race because of the good and bad. It was a 20k trail race in Kentucky. At mile 5 I rolled my ankle and probably should have dropped out. However, knowing I wanted to finish, I ran through the pain and ended with a finish that was better than I expected. The adversity thrown at me really showed my grit and determination to stay true to myself in running.

Do you have a favorite workout you do? 
As long as I am out running, I am happy and having a blast. There isn’t one typical workout that I gravitate towards; I like mixing up my workouts, throwing in cycling and swimming into the weeks, and thoroughly enjoying every moment of it. I have found that I am in love with the training process.

What does a regular week of training look like?
My typical training week depends on whether school / work is in session or not. During the summers I put in two long days of running a week and throw in cross training (cycling and swimming) into the plan. During school / work, the long day of running is trimmed to one day a week, but my shorter runs are done at a higher intensity.

How about a favorite route you like to run? 
Road: I love running in my home town of Greensburg. There are many hills that are incorporated into any run. I have created a 15 mile loop throughout the town that begins and ends at my parents’ house and it is a dream-like scenic route.

For trails: Boom Ridge Trail in Burkesville is a point to point trail that leads into Tennessee with beautiful nature surroundings.

What is your favorite distance to run and race?

I would say the 1/2 marathon is my favorite distance to race. As far as just running, I find joy in any distance I can run.

What shoes do you run in and what do you like about them?
I run in the On-Running Cloudflow. I love the light weight and the bounce that I get off the road with each foot strike.

How about diet, do you eat any certain way and do things change on race week and race day?
I have been a vegetarian for 2 years, and I find that this diet has helped in my recovery and endurance when it comes to running. The way this diet also makes me feel outside of running is another benefit.

Do you have any long-range plans? 
Obviously I feel for any endurance runner, a marathon like Boston or New York is a goal. I also would like to run a race in every state. This is something that I think would be an experience to keep with you forever.

What do you like best about living and running in KY? 
I love the diversity of scenery, elevations, and the people that you get to run with. Also, every place I have ran at in Kentucky, I have experienced a since of community that cannot go unnoticed.

Anywhere else you would like to visit to run?
Any national park in America.

Do you have any bucket list races?
I will race anywhere I can go.

You just started a running group in Burkesville – can you share about it and your goals for the group. Burkesville Run Club is a social / community running group that, in its essence, is devoted to providing a community and social aspect of life to a community and people that need it, along with providing an opportunity for people to start or continue their journey of health. My personal goal for this club would be for this group to continue to grow and for Burkesville to become a running community as a whole.

What do you struggle with most with regards to running? 
I believe the one thing I struggle with would be to listen to my body when I need rest and / or easy days. Convincing myself that I need to slow down or even take a day off is something I am still coming to terms with.

What do you see as a trend in running?
I have seen an upward trend of trail and ultra running. I feel like more people are gravitating towards the trails and pushing their own limits.

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

1. Run your own race - too many people compare themselves to other runners who are far superior in their experience and I think it really puts them down. So get out there and run your race in the ways that are comfortable to you. My number one rule: THERE ARE NO BAD RUNNERS!
2. All progress is good progress. Whether you improve 1/4 of a mile or take off .5 seconds off your mile, you have progressed yourself in your endeavors. Keep it up and I am proud of you.

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

• Instagram: Personal
• Burkesville Run Club 

Please follow both :)

Any closing comments?
Running has given me the wisdom and opportunity to better myself in all aspects of life. I am excited to continue to share my own path and inspire and help others get on theirs.

Thanks. Peace. Love

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

Training Overview #6 - Week of July 15 thru 21, 2019

If you have not followed these posts you may wonder why I am riding so much – isn’t this the
Bluegrass RUNNER!  Well the reason is three fold.  First is that I have some issue with my right foot that while I can run a marathon it gets fairly sore afterwards and I am trying to mitigate that.  I am working to limit my long runs in number and length and use the long rides as the endurance training I would have in the past normally done running.  I did find when I was back in So. Cal when I did a 17 miler it went fairly well considering I had not run much farther than 12 miles .  My hope is this will keep me healthy for my planned R2R2R this coming October and then my run at Boston next year.

The second reason for riding more is that I am also hoping to get into the Dirty Kanza 200 next year and want to be ready and well prepared for that as well as some other bike rides and races along the way.   Cycling is a sport I have done for some time, actually back in the day I was probably a better rider than runner, but usually go back to running as cycling just takes so much time and truthfully it is harder to find races/ride locally as it is to find running races.

Lastly, bottom line is if what we do is to be enjoyable, and I think it is, do what is enjoyable and riding and running is just that.  I have been asked if I focused on one or the other would I be better at the sport I focused on.  My analytic side is to say yes but truth is with some foot issues I think this is the best way to enjoy what I do and to also be the best I can be at both sports.

Weeks Overview:
Sometimes you just have to change your plans.  While I am one that likes to at least have a plan for the week ahead and have often worked to not let anything get in the way of it this week I had to make changes.

The plan this week was to run about 35+ miles easy and ride a couple times with one being a Century.  The problem was when I got to my 9 miler on Wednesday I was cruising easy for 6 miles when my hamstring cramped and I had to walk a little.  I was able to finish going very easy with a number of stops to walk.  Once I got done I decided not to run the rest of the week to avoid hurting my hamstring.  I took a couple days off then rode 106 miles on Saturday and while my hamstring felt tight early on it did not hurt and was fine later on.

My feeling is the hamstring issue may have come from being a little depleted electrolyte wise.  What with the previous week’s ride and running races then running three times this week when it was very humid and warm it just all added up to being depleted.  While I think I stayed hydrated enough I did not get in enough electrolytes – or as much as I needed.  This was much like the hamstring issue I got in the last mile of the Derby Marathon and for that I did not carry my drink but took in water and may have gotten somewhat depleted.

For the 106 miler this week the temperature started at 73 and by the end it was 93+ with a heat index of around 102+.  To minimize cramping I made sure to drink plenty and not just water but my SFuels drink which has electrolytes – it seemed to work as had no cramping issues on the ride.  I normally like to take S!Caps but did not realize till too late but had run out but it al worked out well.

The 100+ miler  this week was my last long ride till the Bourbon & Bluegrass Century in Owensboro Aug 3rd and then the 61+ mile Kentucky Gravel Championships Aug 10th.  With only a week between the Century and the KGC’s I will need to make sure to get plenty of rest.

Relive 'Long Hot Humid Ride'

Diet Notes:
Nothing really to speak of eating wise this week as just working to keep carbs low and doing OK at it with some days better than others.  What I can share is that once you get fat adapted while good to keep carbs low the body, well at least mine, seems to be able to adjust and still seek to use fat as fuel.  Based on my fuel intake on this past weeks long ride it is fairly clear that unlike my fueling of the past which was to eat gels every 30 minutes I am far less tied to such things.  For the ride I worked to see what I needed to do to keep my energy consistent and it seemed to work, even in the heat.  The key to long rides is to not get depleted so the century Aug 3rd and KGC on Aug 10th is to further work to  figure out fueling for races.

Pre-Ride:

• Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
• Half a 27oz bottle of water with 2 scoops SFuels  Training Formula

Ride Fueling;

• 4 – 27oz Bottles of water with 2 scoops each of SFuels Training Formula
• 1 – 27oz Bottles  of  SFuels Race Formula
• Nibbled on about ¾ of a UCAN Coffee bar from mile 25 to Mile 65
• Had one Vespa at 46 miles 
• Was going to try a Honey Stinger Waffle, got as a sample at a race, but only had half  as dropped the other half
• 1 Maurten Gel at 80 miles

Overview of Weeks Runs and Rides:

• Monday: Run –  5 miles
• Tuesday: Morning Ride –  34.4 Miles 
• Tuesday : Afternoon Run – 6.2 Miles 
• Wednesday: Run –  9.1 Miles 
• Thursday:  Rest Day due to hamstring
• Friday:  Rest Day due to hamstring
• Saturday: Ride –   106.2 Miles 

Totals:

• Running Miles –  20.2
• Riding Miles – 140.5
• Total Time –  10:48

Conclusions:
For this coming week I am working at a running camp so will probably run more, depending on my hamstring, and ride less due to time constraints.  What I hear is the heat we have been experiencing this past week is to be lower this week - which I am hoping will help.   Just need to be diligent to do my stretching and staying properly hydrated and keeping the electrolytes intake up.


Last Week's Overview #5

Weekly RunDown #148

"One day at the end there were half a dozen of the nerdiest, most unathletic kids you’ve ever seen and the Sports master said, ‘Congratulations gentlemen, you’re my cross country team. I need you to run around the field for the next hour.’ And that was my introduction to running. At first I wasn’t really good, but it gave me a sense of belonging."

Tony Staynings - On how he started running

Interview by Gary Cohen with Tony Staynings

Here is my Overview #5 of my training for upcoming R2R2R in October of 2019 and the Boston 2020 and hopefully if I can get in Dirty Kanza 200

Interview Tuesday for this week was with Sarah and Chad Cloutier - a fun on as I did both in one interview and have to say it came out great.

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

LetsRun.com's The Week That Was in Running: July 8-14, 2019

Fast Women Newsletter Issue #28

Is Saucony entering the shoe wars with a shoe to rival the Nike Vapor Fly?

Sifan Hassan Runs 4:12.33 to Break World Record - video below.  Hassan deserved this one as she went for it as she always does.  The only blemish may be her coach - Alberto Salazar - and the cloud he seems to be constantly under

12 Tips to ignore when running an Ultra

This is the goal for my R2R2R in October - a Chill-Paced Adventure

Canadian cyclist - rides for EF Education - and who ran a 3:57:48 mile when 18 but turned to riding due to injuries compares the two sports - lots of good insights

Dr. Maffetone looks at the Avocado

Not what you would want for your first Ultra, in fact any race distance - not good for anyone involved

Staying cool during endurance runs

7 trail races you may not have heard of by might want to look into

Records were broken at this years Badwater 135 and there was a marriage proposal

Greg Armstrong wins the Vol State 500K

New trail shoes for fall-winter 2019

Might want to check out this race put on by Vertical to Sky and Doi Calbes, who I interviewed here, just for the name - The Punisher 50


Masters News
Ultra Training in your Sixties

I guess it does not just happen in Little League Baseball but there are age questions in Masters Athletics


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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 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.  NOTE - Race is full but keep this on your list for next year if you did not get in this year.

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
Mud Mayhem Fun Lake Cumberland 5k Obstacle Challenge, Nancy, KY - July 20, 2019
Speedgoat 50K, Snowbird Resort, UT - July 20, 2019
Psyco Psummer, Kansas City, Kansas - July 20, 2019
Tahoe Rim Trail Endurance Runs,   July 20, 2019
Vermont 100,  West Windsor, VT -  July 20, 2019
Dolomyths Run SkyRace, Canazei, Italy - July 21, 2019
Andorra Ultra Trail Vallnord, Canillo, Andora - July 21, 2019


Past Weekend Race Results
Vol State Endurance Run, Dorena Landing, MO -   July 11, 2019
2019 USA Track & Filed Masters Outdoor Championships, Iowa State Univ, IA - July 11-14, 2019
Freeman Lake Summer Trail Challenge 5K and 10K, Elizabethtown, KY - July 13, 2019
The Rockcastle 5K, Mt. Vernon, KY - July 13, 2019
Devils Backbone 50, Bozeman, MT - July 13, 2019 CANCELLED DUE TO SNOW
Golden Gate Trail Run, Sausalito, CA - July 13, 2019
Angel Creek 50M & 50K, Fairbanks, AK - July 13, 2019
Mt. Hood 50, Clackamas Lake Historic Ranger Station, OR - July 13 & 14, 2019
Badwater 135, Furnace Creek, CA - July 15-17, 2019


I have always liked Hassan as she seems to always race her hardest - a well deserved WR


And Monaco also saw a really fast 800 - not a WR but the 800m WR is way out there


Broken Arrow Vertical Kilometer


2019 Buff Epic Trail 42K Highlights


Women of the 2019 Western States 100


OPFS 50/50 0 Indian's Toughest Trail Race





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 Team Cloutier (Sarah and Chad) of Elizabethtown Kentucky

Tunnel Hill 50 Finish

It was nice to learn more about Chad and Sarah as I really do not get to talk to them much as only really see them at races and a run in Elizabethtown every once in a while.  Enjoy getting to know them better yourself.

Tell us a little about yourselves not necessarily related to running age, where born, education, area you live in, etc.….
Chad: Well, I am now 46 years old, born outside Chicago, raised outside Boston (Massachusetts, not Kentucky), and like so many in this area, retired from the Army. Sarah and I decided to stay in E-town because there is just something about this place that we really love, don't ask me what it is, but it is something.

Sarah: I'm 34 years old, born in Mt. Vernon, Indiana (near Evansville). I went to the University of Southern Indiana there in Evansville. As Chad said, Army brought us here to E-town, and the charm and people of E-town kept us here.


What is your profession?
Sarah: I am an Occupational Therapy Assistant. I currently work for Hardin Memorial Hospital at the outpatient clinic in E-town. I am now in the process of furthering my education by obtaining certifications to specialize in lymphedema and breast cancer care through lymphedema treatment and therapy.

Chad: I am not nearly as smart or specialized as her. Once I retired, I was able to get a job at the US Army Recruiting and Retention College as a Training Developer for the Army Recruiter Course. There I am able to work with some of the most impressive Soldiers I have met in my entire career.


How did you both start running and what prompted you to do so?
Chad: Well Tony, it seems like my story starts like so many others, but it all started in High School Cross Country. Actually, the only reason I did Cross Country was that my friend Dave and I wanted a sport to help us stay in shape for basketball season. Little did I know that I was, back then at least, a pretty fast runner, and not a very good basketball player!

Sarah, I'll let you tell the story of your first race….

Sarah: I hated running growing up and did not run competitively. I did not start running until I had realized that when I went back to school, I did like so many others do; I gained a lot of weight. I wanted to lose weight for our wedding, so Chad helped me train for my first 5K, which was a race back in Massachusetts that Chad’s friend was putting on to benefit Homes for our Troops. I am pretty sure I almost died (haha). My second 5K was years later here in E-town right after we moved here, and I again felt like I was going to die. It was about a year after that I decided to run a half marathon, and I've been running ever since.


How long have you both been running?
Sarah: I can say I have been a runner since 2013 when I started training for my first half marathon. I started running the day Running Soles opened.

Chad: That is kind of hard for me to answer. Like I said, I started in high school, and for most of my career in the Army, but then the years of being on tanks took their toll on my knees, hips, and back. There is a reason they tell you to climb down and not jump off them. Towards the end of my career, I was given a profile (Doctor's order) to no longer run, but to walk instead. It sounds good on paper, but wow I really hated walking for the Army Physical Fitness Test. With the doctor's order of no running or sit-ups, I got lazy, and as a result, I put on (quite) a few pounds. When I saw the picture of myself, I refer to as "Fat Chad," I knew I had to change something.

It was not long after this that, while working for Will (Rivera) he started talking about Natural Running, and that has been a game changer for me, and got me back to running.
Unlike most Army Retirees, I waited until after I hung up the uniform to get serious into running.


Did either of you participate in any other sports over the years?
Sarah: I haven’t participated in sports as an adult. I was on the dance team in high school.

Chad: Nothing really to note for me. I did the intramural soccer/football thing before, was really big into cycling in high school, but nothing compared to others — no century rides, or softball championship games here.


Did either of you run in grade school, High School or College?
Sarah: No way! You would have had to tell me it was mandatory to get me to run.

Chad: No college athletics for me, just the illustrious high school career! Haha


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.

Freeman Lake Run

Chad:

• 5K: 22:52
• 10K: 52:51
• Half-marathon: 1:55:16—I really think that is the only half-marathon I have ever run without you (Sarah)
• Marathon: 4:11:41
• Ultra-Marathon: I have done a few Ultras, but the furthest has been the Pistol 100K- that was the most miserable 14-plus hours of running (not counting wardrobe changes) in my life, but possibly going to do it again.

Sarah:

• 5K- 27:12
• 10K- 59:00
• Half marathon- 2:07:31
• Marathon- 5:31:16
• 50K- 9:33:17
• 50 miler- 11:16:57
• 100K- 18:21:47

What is your most memorable race or races and share a little about at least one of them?
Chad: I’ll take this one first. Probably my most memorable race was the Tunnel Hill 50-miler. That was one that we ran together, but we did a good job of keeping each other grounded. We had a plan of absolutely, under no circumstances were we to go faster than a 10:30 pace. That strategy kept me in a good place for the whole time and felt like I had energy at the end. Don’t want to say a lot, but I had some. Plus, we were able to witness Camille Herron cross the 100-mile finish absolutely crushing the world record.

Sarah: I agree with Chad on one of them being Tunnel Hill 50 miler. I remember smiling and laughing most of the time. When I wasn’t smiling Chad made sure I did. Another memorable race for me was my first half marathon. Chad and I were supposed to run this together, but Chad got a stress fracture and had to pull out of the race. He rode his bike next to me while I ran during training. So, I ran the Derby half on my own. I learned a lot about myself during this one. But the most memorable of them all through is the Bell Ringer 50K in Burns, TN. I could talk forever on this so I’ll make it as short as I can (haha). I ran this with Madeline Rivera and Andrea Musselman. It was one of the toughest and most technical trails I had and still have been on. It was so hard, and it was so cold that our water was freezing. We didn't make one of the cutoffs, and they were going to take us off the course. The three of us looked at each other, and collectively, we told them, "No, we trained too hard for this. We want to finish the course, medal or not." One of the park rangers (later we learned he was also the race director) made us a deal. If we could beat him to the next checkpoint, he will erase our names off the DNF list and let us continue. We all cried and ran as fast as we could, and we did beat him. He smiled big and told us, "You ladies worked hard for this, now go finish this!" He followed us for a bit playing Eye of the Tiger over his truck intercom, and we all cried and cried. We did finish, the last three, and only four people at the finish line, but we didn't care. I'm getting emotional thinking about it. That was December 2016, and I still tear up when I hear that song. Those two became more than friends that day.

Running in Ireland

Chad: I want to change my answer after hers included Maddie and Andrea; mine is no longer running with Sarah!  I also have to add the first Freeman Lake Trail Series 5k, I think it was in 2015 because it was the first race I ran with my three kids, and the 2019 Kentucky Derby Marathon, being able to run with my sister as she did her first full marathon.


Do you have a favorite workout you do?
Sarah: Zumba is fun

Chad: Not Zumba-


What does a regular week of training look like?
Chad: Normally, Tuesday and Thursday group runs at Running Soles, long runs on Saturday, and if I am training for something, a second-long run on Sunday and something different Wednesday night, like hill repeats- ugh.

Sarah: When I'm training, it looks a lot like Chad's plan. We train together quite a bit.


How often do you run together?
Chad: The last few months, we have not run as much together as we usually would, mainly because of one injury or another, but for a while there, it seemed like almost every run she was holding back for me so we could run together.

Sarah: I have to jump in and say that I am always the one slowing him down. But I love how he doesn’t care and won’t leave me, as much as I sometimes beg him to.

Chad: Well, I am pretty sure that the race results have you beating me on the majority of races…


How does having a spouse that runs help with your running?
Chad: For me, at least, I think we keep each other honest. There are those long runs that one of us do not want to go, but the other one forces them out the door. If I know someone depends on me, I will be there.

Sarah: He holds me accountable. I have a terrible habit of letting laziness kick in instead of getting out there and getting a run done. He is also my encouragement, pushing me to go further and harder than I usually would on my own. He is always there at the finish line, letting me cross first and always the first to give me a hug and congratulate me.


How about a favorite route you like to run?
Chad: Mine would have to be Mauckport. You can get some distance, and it is very easy to lose yourself in your surroundings. This is especially good for someone who has ADHD like me; there is always something different to look at. Plus, it helps there is almost no traffic. I was passed by more tractors one time than cars.

Sarah: I like running Mauckport as well. I like familiar routes; they help my mindset to know where I am and how far to the next area.


What is your favorite distance to run and race?
Chad: Even though I really enjoy doing the distance runs, I think my favorite is the half-marathon. It's probably the furthest run that is fun for the whole time, plus, you get the same the swag and pre-race experience as the marathon, for only half the distance!

Sarah: I like the half marathons as well. To me, that is a fun distance. I don't feel like I have to kill myself like in a 5K and I know I won’t be out there 5+ hours. I can just go out and have fun and enjoy my run.


What shoes do you run in, and what do you like about them?
Sarah: I love my Altras! They just work for me.

Chad: I have never really been a brand loyal guy until I put on my first pair of Altras in 2015. Since then, that is all I wear while running, trail or street, I am an Altra-homer. I love the zero-drop that forces you to run the way your body was designed to (no heel strike), the wide toe box which gives your foot the room to spread out, and the cushion that I get in the Torin. Really, the whole natural feel to the shoes.  Wonder if I can get a free pair for that plug.


How about diet, do you eat any certain way and do things change on race week and race day?
Sarah: I wish I had a diet that I stuck to. I like to eat, so I run more so I can eat more (haha). I will say on race day I change nothing! I eat the same thing I would before a training run.

Chad: I try to stay away from overly processed foods, and here lately doing NSNG (No-Sugar/No-Grain), but damn I have a sweet tooth- Thanks Dad.

Ft Knox Audie Murphy 5k - 2019

Do you have any long-range running plans?
Sarah: I am currently recovering from surgery and not running until approximately August 6th, so my short-term plans are to heal and start slowly building my distance back up and get into more strength training. My long-term plan is to run Pistol 100 miler in March.

Chad: Wait, your planning on doing what in March? First I am hearing about this plan!
Right now, for me, it is to recover from this hamstring thing that's been bothering me since the Derby marathon, but there are a few that I am eyeballing. Right now, I am only signed up for the Backyard Classic here in August. It is an 8-hour endurance race that I will not come close to last year’s monsoon run (34 miles), but the race from top to bottom is such an awesome time.


What do you like best about living and running in KY?
Chad: Oh, for me, it is definitely the stupid heat that we get to run in. Honestly, it is the support that the running community has for each other. You can reach out at almost any time if you need someone to run with, advice, or just support.

Sarah: The community here is very pro-active lifestyle. The support is great.


Do you have any bucket list races?
Sarah: I would love to run the Seven Bridge Marathon in Chattanooga, TN. I hear it’s a pretty run.

Chad: Yes, and thanks to my sister, I think both are probably going to happen. Being from Boston, pretty sure you can guess which one I am going to say. Even though I can say I have run Boston, I cannot say I have RAN BOSTON. That is bucket list number one. The other is one she just ran- The Bay of Fundy International Ultra Marathon. I have run races that start in one state and finish in another, or cross back and forth but starting in one country and ending in another, that's just cool.

Sarah: Hey!! I want to run the Bay of Fundy International Ultra Marathon too!!


Anywhere else you would like to visit to run?
Chad: That is a loaded question because I would love to be able just to litter the map with my Strava runs, so besides the bucket list races, my answer is “yes.”

Sarah: We had the opportunity while on vacation to run in Ireland, and it was great. I would love to get to run in Germany one day.

Chad: Is this like the Pistol? Are you making plans without me? (haha)


What do you both struggle with most with regards to running?

Bell Ringer 50K - Sarah, Maddie & Andrea

Sarah: I struggle most with getting my butt up and getting out there. I have the lazy gene, I suppose.

Chad: For me, it is two things. The first is staying on track with cross training (weights, elliptical, core exercises), and the second is keeping form and cadence when I get tired. Man, it is so easy to let those go when you are beaten down.


What do you see as a trend in running?
Chad: First and foremost, running itself is becoming a trend.  The numbers of runners signing up for races continues to grow each year unbelievably. But the trend within running is definitely the Ultra-Marathons.

Sarah: I wish I had an original answer here, but I agree with Chad on this one.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Sarah: I guess I would have to say that it doesn’t matter how everyone else is doing. Focus on your run and your happy, not someone else’s. I would also say that not every run is going to be great. You aren’t going to feel like a Rockstar every time. So, embrace the suck on those runs that you just don’t have it, and learn from it.

Chad: I heard a guest on a podcast say, “The only person who really cares about your PR is you.” That goes with what Sarah said, if you enjoyed the run, that is all that matters.  I could recycle some quotes from the motivational calendar here, but the first thing is if you are not going to win the race, have fun. Enjoy the experience, those around you, and the run itself. I am not saying not to run hard, instead run happy. Also, post-run beer is calorie and carb free- true story; you can find it online.


Do you have a website or other social media site you would like to share?
Chad: Not one in particular, but I would encourage anyone to find a local running community on Social Media, along the lines of the Running Soles Training/Social Group. It gives you the option to reach out for running partners, ask advice or possibly race discounts!

Sarah: Again, going to go with Chad’s answer.

Chad: Oh yeah, and if anyone has ever had the desire to get paid while they workout, and looking for a career change, check out what my friends at goarmy.com have available for you!


Any closing comments?
Chad: Go Red Sox?

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

Training Overview #5 – Week of July 8 thru 14, 2019

Overview:

Not the week I planned as my initial plans were to get some miles in running and riding but do so easily as had a race, well races, scheduled for Saturday.  Well, some things changed  and it ended up being a fairly tough week – not just due to miles but what was contained in those miles.

First, the week started of with not running Monday as I had a PT appointment to deal with my foot issues that are linked to a tight back and right leg.  I have found, and highly recommend, dry needling as it really helps and is what I did that seems to have dealt with my Plantar Fasciitis.  I started going to see Andy Gray at PTPros in Elizabethtown where I had my first treatment.  The only issue was that it was such a long drive and sitting in the car coming back was counter-productive.  So I have started going to see Josh Harris of  Somerset Spine & Performance Physiotherapy which is much closer.  This relates to training in that, not only does it help in dealing with injuries, but also if I cannot run early before a treatment I do not run after one till the next day just to let the benefits settle in.

Tuesday’s run, well runs, were easy but in the warm/hot/humid temperatures they were still tiring.  I like to do two a days, as I have said before, because they are a good way to get in more miles while being less stressful on my body.  This set up well for a ride Wednesday and for the most part it was an easy ride but I did ride harder, mostly tempo, on a few segments but all in all a good ride.

This is where the week got harder as on Thursday I ran a 9+ miler and while running relaxed and in everything from overcast to a down pour to sunny and very humid it was faster than I had planned.  My foot felt pretty good and I just worked on a relaxed run that resulted in a little faster pace.  I ran this run knowing what was coming up Friday as I had gotten a call to do a pre-ride of the Kentucky Gravel Championship course which is 61 tough miles.  Probably could have done with less running Thursday but part of this training plan is to do things on tired legs as I am sure they will be tired for the R2R2R and the Dirty Kanza 200.

So what about the ride.  I had my suspicions based on the guys putting on the race that it would be a tough course and I was not wrong.  The course was hilly and had plenty of water, mud, ruts, rocks, gullies, creek/river crossings and yes some gravel.  Being that I have only ridden a MTB a few times a long time ago and this was pretty much my first ride on my gravel bike this was probably not the best place to start off but was more like jumping into the deep end of the pool when you cannot swim.  We ended up ridding the first 42 miles of the course, the last 13 back tracked what would be a very slow section – for me anyway, then reset the route to take some main roads back to the start so rode 63 miles in 5:31 with around 5000FT of climbing.  The ride entailed a lot of walking due to lots of mud in a number of places and grades in the neighborhood of 34% on rocks and gravel and my gearing, and skill, is not set up for that.  All in all a tiring ride as the temperatures while not as hot as it could have been was still quite warm which added to the discomfort.  Add to this a number of falls and a few cuts and bruises this was probably  a good pre race plan if one wants to run a race on dead/sore legs but not if you want to run fast.

The race on Saturday was one where you run a 10k, on some easy trails, then 90 minutes later you run a 5k over the same trails.  I got to the race a little later than planned and for sure feeling the previous days ride so did not get in much a warm up which I find is really needed to get the body going.  Ran the 10K and went out a little faster than I should have and soon felt not being warmed up so slowed down just to run a maintainable pace.  The 10K was about 6 minutes slower than last year but considering the previous days ride not all that bad (14th OA & 4th 50-59).  Then after a 38 minute rest I ran the 5K and in truth felt better, not great but better, for the 5k as I was tired but at least warmed up.  For the 5k I also tried to run a steady pace and while 3.5 minutes slower than last year (course was a little longer) it was a good workout on tired legs (14th OA & 2nd 50-59).  I ended up 6th OA on the combined race and 2nd in the 50-59 AG.  Bottom line not the best racing but a good workout on dead legs.

Diet Notes:
Not much to say on diet this week as I just worked to keep my carbs down and still work to be replenish what had been used.  Below is my fueling for the long ride and two race day.   While I did have some carb intake I kept it to a minimum for training purposes.  When I race the Gravel Championships in August I will work to take in more carbs to keep the energy up as the nature of the course will require spurts of burning more carbs and will need to make sure they stay replenished.

I do know that I want to work on keeping the carb load down during the week to work at minimizing inflammation and thus hoping to help in recovery.

Relive 'First 42 of KGC Course and back via Mckee'

Long Ride Fueling
Pre-Long 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, 3 Scoops UCAN and 1 Vespa Concentrate

Ride Fueling;

• 2 – 27oz Bottles of water with 2 scoops each of SFuels
• 1.5 – 60oz Hydration Bladders of just water
• 1 – 27oz Bottles  of just water
• 1/2 -  Coffee UCAN
• 1 - F-Bomb Nutbutter
• 1-  Maurten 100 Gel  at about 30 miles

Double Race Fueling

• Pre-race (Early Morning) - Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
• Between Races – 20z water and 1 Maurten 100 Gel

Overview of Week’s Runs and Rides:

• Tuesday: Run #1 - 7.1 Miles
• Tuesday: Run #2 - 6.04 Miles
• Wednesday: Ride – 40.5 Miles
• Thursday: Run –  9.16 Miles
• Friday: Run – 63.5 Miles
• Saturday: Run #1 –  0.75 Miles
• Saturday: Run #2 –  6.37  Miles
• Saturday: Run #3 –  3.64 Miles
• Saturday: Run #4 –  4.8 Miles  

Totals:

• Running Miles –  37.8
• Riding Miles – 104
• Total Time –  13:9

Conclusions:
What was intended to have been an easy week ended up to be a hard one and so I need to make sure the up coming week is kept easy.  I will still work to be at 35-40 miles and get in a couple rides with possibly one bing a 100 miler.  The way my schedule is this coming weekend is the last one I can get in a long one.  The goal of the next month is to get in the work but work to keep the legs as fresh as possible – harder than it sounds – at least for me

As always if you have any questions let me know in the comments or via the email link in the side bar.


Last Week's Overview #4

Weekly RunDown #147

“The most powerful lesson you can learn in running?  You’re capable of much more than you think.” 

Amby Burfoot

This week for Interview Tuesday I talked to Erik Bynum of Radcliff Kentucky

Here is my training overview of week #4 as I prepare for a R2R2R in October, Boston in 2020 and hopefully if I can get in the Dirty Kanza 200 in 2020

iRun Far's This Week in Running: July 8, 2019

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

The Fast Women Newsletter #27

FastRunning.com recap of the week

Amelia Boone talks about her eating disorder and shares how it affected her long after she thought she had taken care of it herself.

New course record at the Sinister 7 100 miler

Rachel Kelly talks about her run at the 2019 Western States 100

Damian Hall shares a report on his Paddy Buckley Round

We all know the idea behind the Hard - Easy day but what about the In-Between Day

Bernard Lagat ran 2:12:10 at the Gold Coast Marathon for the US Masters record at the age of 44.  But more amazing is his range as he now holds all the US Masters records from 1500m through the Marathon.  LetsRun.com interviews Lagat on his run

Speed work is one of the keys to running a PR for many distance races, there are a number of articles on speed work in this post from Podium Runner.

Dr. Maffetone talks about running and it's positive affects on depression and anxiety, as well as neurological, mood and eating disorders

Jason Koop of CTS looks at the right way to train for downhill running

Forces and Tissues: The Real Cause of Running Injury

Charlie Ware talks about his Rough Times at the 2019 WSER

How do you recover from a 100 miler - here are some suggestions


Masters News

Christine Oldfield shares about here running - she started when she was 42 and now runs in the 70+ age group

The 2019 USA Track & Filed Masters Outdoor Championships are this week at Iowa State University

Recent Masters Track and Filed news

Article on Charles Allie (71): The World's Fastest (Old) Man

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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

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.  NOTE - As of yesterday (July 10, 2019) there were only 18 spots left

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
Vol State Endurance Run, Dorena Landing, MO -   July 11, 2019
2019 USA Track & Filed Masters Outdoor Championships, Iowa State Univ, IA - July 11-14, 2019
Freeman Lake Summer Trail Challenge 5K and 10K, Elizabethtown, KY - July 13, 2019
The Rockcastle 5K, Mt. Vernon, KY - July 13, 2019
Devils Backbone 50, Bozeman, MT - July 13, 2019
Golden Gate Trail Run, Sausalito, CA - July 13, 2019
Angel Creek 50M & 50K, Fairbanks, AK - July 13, 2019
Mt. Hood 50, Clackamas Lake Historic Ranger Station, OR - July 13 & 14, 2019


Past Weekend Race Results
Cry Me a River Trail Runs, Peoria, IL - July 6, 2019
Leadville Silver Rush 50, Leadville, CO - July 6, 2019
Angeles National Forest Trail Run, Mt. Wilson, CA - July 6, 2019
Sinister 7 Ultra,  Blairmore, Alberta  -  July 6, 2019
Finger Lakes 50's, Hector, NY - July 6,2019


Dark Peak Fell Runners


Interview with Anton Kupricka and his taking up gravel riding including his ride at this years DK200


The 2019 Marathon Du Mont-Blanc


A good story


Ian Sharman: A Decade at Western States


A look at the Manitou Incline


The Emerging Data Behind Vespa's Results-Based  Performances


SFuels, Dr. Dan Plews - Living a Low Carb Lifestyle



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