Weekly RunDown #154

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

Steve Prefontaine

Fast Women Newsletter Issue #34 for August 26, 2019

iRunFar.com This Week in Running: August 26, 2019

Here is a an Overview of Week #11 of my training for some up coming runs and races

Zach Bitter breaks the World Record for 100 miles and 12hrs

The race Zach set the record at is still going as it goes for up to 6 days and ending Saturday - 6 Days in the Dome

Other articles on Zach's record: Runner's World, SI, Washington Post,

UTMB is here and here are some runners to watch: Men's Preview and the Women's Preview  - you can also catch live updates with iRunFar.com's Live Coverage

Want to check out great live video coverage you can check out the UTMB site

With the rise of ultra running in China here is a look at some Chinese runners to watch at UTMB

With a number of races already run at UTMB there is already news to report - Hilary Allen who had a near-death fall at a skyrace a couple years ago in Norway got second in the UTMBs TDS race (145K)

Lilian Jornet and Maude Mathys win the Pikes Peak Marathon

Joe Gray and Kim Dobson win the Pikes Peak Ascent

David Roche and 5 speed workouts to get faster

Ruperto Romero won the AC100 at 55

From being paralyzed to finishing a 130K trail race

A talk with Michele Yates who for sure has had her share of ups and downs

Podcast with Dr. Mark Cucuzella and Brad Kearns on "The Biggest Mistake in Human History"

Want to combine Golf and Ultras  - how about Marathon Golfing

Usually post info on gear reviews by DCRainmaker, as below in the videos, but here is his post on a Few Epic Days in the French Alps

Tim Smith talks to Blake Wood


Masters News
Masters record holder Pete Magill's (58) training for 3 weeks

Do older runners have an edge in Ultras?

Speaking of older runners - I posted this above but deserves to be her as well - Ruperto Romero won the AC100 at 55

Records fall at the USATF 1 Mile Championships

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

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019.  They have also added a 10K this year.  Still time to enter and here is a code so you can save $5 - GTRACES

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.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:


Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.

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
UTMB, Chamonix, France - August, 30, 2019
Cabernet Canter 5K/10K, Lexington, KY - August 30, 2019
Alamo City Ultra, San Antonio, TX - August 31, 2109
Wildcat 100, Pensacola, FL - August 31, 2019
Run the Rut 50K, Big Sky, MT - September 1, 2019


Past Weekend Race Results
Hood to Coast Relay, Mt. Hood, OR - August 23-24, 2019
Cascade Crest 100, Easton, WA - August 24, 2019
Shawnee Hills 100, Ozark, Il - August 24, 2019
Castle Peak 100K, Truckee, CA - August 24, 2019
Ridgeway Challenge, Ivanhoe Beacon, UK - August 24, 2019
Pikes Peak Ascent and Marathon, Manitou Springs, CO - August 24 & 25, 2019


It's Time for X-Country


Matterhorn Ultraks Extreme Highlights - and they mean extreme!


Ginger Runner Live talks to World 100 Mile and 12HR Record Holder Zach Bitter


Mtn Outhouse News from August 24th, 2019


The Mocko Show - Squamish 50


16 New Things to Know on the new Fenix 6 Series watch - Here is the more in-depth review 


I share this because a number of you ride as well as run and also many know of the Leadville 100 Running race but this is the MTB 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  and SFuels Race producs.  You can also download the updated Get Started guide at the site.

Training Overview #11 – Week of August 19 thru 25, 2019 – Time for a New Age Group

Overview:

Well the time came and now I get to move up to the 60+ age group and leave the 50+ to those younger guys

The plan for this week was to  ride 60 miles for my 60th birthday and that was accomplished Thursday and it felt pretty good.  I started the ride fasted, just a cup of coffee and small amount of cream for taste, then during the ride ate ¼ of a UCAN bar and ¾ of a 20oz water bottle of SFuels Race formula.  While I was tired when done I did not have any low energy feelings during the ride.  I rode this ride at a relaxed tempo and only really rode hard for one small section where I got a KOM.  Was happy to average over 19MPH for a ride on my own.  While the ride did not have a lot of elevation much of what there was is often steep, yet short.  Funny how short and steep climbs can lower your average speed.

Relive '60 @ 60 B’day Ride'

Also, for this week as upping my running miles to 30+ in four days of running and also accomplished that goal.  To do this I started the week with a 9 miler and then was at 21 miles by Wednesday.  All these runs were done at a relaxed comfortable pace.   Part of the plan for the week was to run 2 trail races on Saturday, a 5K followed by a 10K.  After the miles already run and the ride I was a little tired going into the races but that was part of the plan.

The race set up was to run the 5K first starting at 7:30AM and then start the 10K at 8:30AM so the rest one got was relative to how fast you ran the 5K.  I knew right from the start of the 5K speed was not going to be the order of the day.  The miles for the week and the lack of working at running fast showed itself.  For the 5K I went with the first two runners for a short time but then realized I just needed to relax and run at a pace slightly faster than comfortable, which I did.  The course at Pulaski County Part is a fun one that does not have big elevation but is hard in that it is rarely flat and undulates quite a bit.  I ran the 5K (actually 3.3+ miles) in 28 :41 so had 31+ minutes rest before the 10K.  During the 5k I got a good sized blister on my heel that tore so changed shoes for the 10K and did not feel too bad.  I ended up 3rd OA for the 5K.

Relive 'Edurus 5K Trail Run'

For the 10K I had decided to just run my own race and keep the pace sustainable so did not go with the leaders.  They quickly were out of site and could not see anyone behind me so had a nice 52 :51 minute run by myself.  The 10K included a good climb to get to the 5K point so was even more tiring but was a good run.  I kept a steady pace thinking the lead guys were off in the distance somewhere – only to see the 3rd place runner about a minute ahead on one area of the trail that cut back on the main road.  By then it was too late to catch up as the 2nd place runner was just in front of him as well.  I was pretty pleased that I was actually closer time wise to the 2nd and 3rd place guys than I was in the 5K which showed I ran a pretty steady paced run.  I ended up 4th OA for this run and since the 2 guys in front of me were the same ones as in the 5K was 3rd OA in the combined race.

Relive 'Edurus 10K Trail Race'

After the race the blister  on my heel was not good and my legs were sore.  I did a mile cool down that helped some but I could feel my right foot, the one that gives me trouble, was pretty sore.  Once I drove home I did start to feel the soreness even more in my legs and especially in my right foot – and this progressed to the next day.   I think that some of the issue is not having run any trails like I ran Saturday  and so my ankles were stressed more than normal.  The fact my left foot feels better than the right also links the issue to the tightness in my right side that I still need to work on.

The races on Saturday show my need for more than road runs to get my ankles ready for Octobers R2R2R.  As I am off to CA in a couple weeks I will need to make sure I get those trail runs in while there.  Also, a good chance that, at least for now, my right foot is just going to feel uncomfortable come October and after the run.

Diet Notes:
Nothing in particular to report here other than as usual did all my runs and rides fasted, except for coffee with heavy cream.

Pre-Running Race 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 Training Formula
One Maurten 100 Gel between races
Also drank some SFuels Race Formula before and between races

Overview of Weeks Runs and Rides:

• Monday: Run –  9.16 miles
• Tuesday: Run –  7.22 Miles
• Wednesday: Run –  5.55 Miles
• Thursday: Ride –  60.3 Miles
• Saturday: Running Race #1 (5K) –  3.3 Miles
• Saturday: Running Race #2 (10K)  5.75 Miles
• Sunday: Rest 

Totals:

• Running Miles –  33.1
• Riding Miles – 60.3
• Total Time – 7:57

Conclusions and the Week Ahead:
The big take-away this week was that my right foot is not all the way there.  It has some soreness running on the road but the trail really accentuates the weakness in it that I need to build up.  Riding is going well and really helping with endurance but need to add in some intervals both on the bike and running after I do the R2R2R so as to work on speed that is lacking

The goal for this week is to run roughly the same miles as last week – 30+.  I was going to up my running miles but with my foot being sore will stay at 30+ for another week.  Also with regards to riding  the plan for next week is to ride the Green River Century and then when done go back over the last part of the curse to get an extra 50 miles so as to get 150 miles for the day.  Hope to ride the century at about 18-19MPH then just ride the extra 50 at around 17-18MPH.  While I have speed goals the biggest goal is time in the saddle and also working on the mental aspect as I am sure finishing the Century then going back out will be tough – we shall see.  In getting ready for the R2R2R in the October I will probably only have one more long bike ride after this to let me run more.  Of course this all may change depending on how my feet react.


Last Week's Overview #10

Weekly RunDown #153

“Somewhere along the line we seem to have confused comfort with happiness.”

Dean Karnazes

Figured as it was Dean's birthday today I would put up one his quotes and here is an interview with him

Here is Overview #10 of my weekly training as I get ready for a R2R2R this October and then Boston in 2020 and if I can get in the Dirty Kanza 200 in 2020 as well

iRunFar.com's This Week in Running: August 19, 2019

Fast Women Newsletter #33 for August 19, 2019

iRunFar.com will have live coverage of the Pikes Peak Marathon and here is their preview of the Men's race and Women's race

Not the sport on everyones radar but here is a roundup of the World Orienteering Championships just held in Norway.

Where are the best Urban Hills in the US

Hmm, is the current world's fastest man, Christian Coleman, in trouble.  Always interesting to see how this plays out as he is a big draw.  If he was just another guy he would be penalized pretty quickly but often money talks so lets see how this goes.

Over-training is often an issue with people who workout as it has been ingrained in us that "No Pain - No Gain."  The problem with this is not that we are not to have those workouts that are hard but that it often leads to the idea that if a workout is not "painful" it is not beneficial.  Dr. Maffetone looks at Overtraining Being a Dirty Word.  Easy runs and rides are as integral to improvement as hard workouts - you need both.

As those of you who know me know I do a fair amount of cycling and here are some things about cycling that will help your running.  Let me add that riding will also help your upper body, along with your core, especially if you do some gravel or MTB riding as it uses your upper body more due to working on bike control.  That said I also know you have to make sure to deal with your hamstrings as riding can make for an imbalance as it will often strengthen your quads more than your hamstrings.  This also may be, for me as much about the effort I put into riding as I do work to improve it as much as help my running and this may add to the imbalance.

An interesting look at what the author of this article calls the Milage Fallacy - good stuff to ponder here as he puts forth that Milage goes not drive Performance but that Performance drives Milage..  I would also add, and have mentioned this before, that while I tend to look at milage it revolves around where I am in training and "time on my feet".  Depending on your pace milage is not always apples and apples but may be apples and broccoli when looking at how others train.  By this I mean a person who runs his or her miles at 7:00/Mile and does 50 miles a week is in truth doing less than one who runs 9:00/Mile for those same 50 miles at the same effort.- not commenting on the results of those 50 miles just the effort expended is not the same.  This is why time is a good thing to look at with ones training - even if you still look at miles.

Speaking of training - what about Quality Vs Quantity

Conquering Fears of Running in the Dark

A look at cramping

Trail runners Guide to the UTMB

Speaking of UTMB here is iRunFar.com's Mens Preview and Women's Preview as the race is next week.

Planning and Executing Your Off-Road Adventures

Mo Farah is looking to defend his title at Chicago but that does not rule out that he may still run the track World Championship 10,000M

Strategy for completing and not competing

The 2:05 marathoner you may not have heard of - Sandre Norstadt Moen

The Canyon Makes Cowboys - the Coconino Cowboys: Tim Freriks, Jared Hazen, Stephen Kersh, Cody Reed, Eric Senseman, and Jim Walmsley


Masters News
Some Do's and Dont's for masters runners

While Joe Friel writes mostly on riding his book Fast after 50 is a must read - I did a review of it here.


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

Want to run some X-Country, and like wine, and are in the Lexington Kentucky area check out the Cabernet Canter 5K/10K on August 30th

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019.  They have also added a 10K this year.  Still time to enter and here is a code so you can save $5 - GTRACES

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.

My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY.  This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer.  If you donate $30 or more you get a t-shirt.  Here is a short video on Judy:



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
Hood to Coast Relay, Mt. Hood, OR - August 23-24, 2019
Cascade Crest 100, Easton, WA - August 24, 2019
Shawnee Hills 100, Ozark, Il - August 24, 2019
Castle Peak 100K, Truckee, CA - August 24, 2019
Ridgeway Challenge, Ivanhoe Beacon, UK - August 24, 2019
Pikes Peak Ascent and Marathon, Manitou Springs, CO - August 24 & 25, 2019


Past Weekend Race Results
Swiss Alps 100, Switzerland - August 16, 2019
Lean Horse 100, Hot Springs, SD - August 16, 2019
Backyard Classic 8 Hour Run, Elizabethtown, KY - August 17, 2019
Leadville Trail 100, Leadville, CO - August 17, 2019
Habanero Hundred, CatSpring, TX - August 17, 2019
Pavo Nurmi Marathon, Turku, Finland - August 17, 2019
The Squamish 50, Squamish, Canada - August 17, 2019
Kodiak Ultra Marathon, Big Bear Lake, CA - August 17, 2019
Waldo 100K, Willamette Pass, OR - August 17, 2019


The Mile World Record race of 3:43:13 - and second place also went under the former record


The Manitou Incline


Sierre-Zinal


Mtn Outhouse News from August 18, 2019


UTMB is next week


Just because I came across this and had to post it




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.

Training Overview #10 – Week of August 12 thru 18, 2019 – Rest and Tooth Extraction

Overview:

Friday's Ride

From the beginning this week was going to be a little uncertain as I was having a tooth extracted, due to a cracked root from an old root canal, on Tuesday.  Thus I ran a couple easy runs Monday and Tuesday so as to get some miles in before the extraction Tuesday afternoon.  After the extraction I decided to rest a couple days so as to make sure I did not do anything to dislodge the clot that is part of the healing process and avoid a case of “dry socket.”  The extracted area was fairly sore but not overly painful so I did not need to take the Tylenol/Ibuprofen that was prescribed by the dentist past the first 24 hours.

After the rest days on Wednesday and Thursday I decided to start with a ride on Friday morning as it would be the least jarring on my jaw.  The ride went well and while I did not push the ride goo hard I still got to 19MPH average speed.  The goal then was to run an easy 6 miles in the afternoon and I did so running at a relaxed pace that may have been a little bit faster than planned but felt good.  To add to this I then ran an easy 4 miles Saturday morning which made for 3 workouts in 24 hours.  I did this to test out the hamstring and it passed as while I could feel it during the runs it did not feel sore during or after the runs.  I did feel a little soreness on the outside of my knee but only a slight twinge and I have 48 hours till I run again so that should be taken care of but something to keep an eye on.

That was about it for the week as did not do any overly long runs or rides and no hard efforts.  In some ways it was a rest week even though I think the extraction took some out of me as I was just plain tired after Tuesday.  This was one of those weeks where you take what it offers and move on from there.

Diet Notes:
There was nothing really to report specific to diet for this week.  That said I do want to share what I have found to be an effective way to work on my Fat Adaptation/Metabolic Efficiency and that is fasted workouts.

As a general rule all my runs and rides, except for ones in the afternoons, are done fasted.  Well, I do have a cup of coffee with heavy cream but that is all, and it serves a couple purposes: 1) I just like it and 2) it gets the system going so I can get out the door sooner.  I do for most all my runs up to about 15 – 20 miles and rides up to about 50-60 miles.  Basically any activity up to about 3 hours I train fasted but as with most things the longer the run or ride is to be the more I take it on a workout by workout basis.  For rides of up to 2 hours I just take water and then from 2-4 hours I use the SFuels Training formula.  With runs I do not carry water or SFuels till the run is up to about 3 hours or on shorter runs if it is going to be hotter or very humid.

I want to add that the length of the runs, and rides, I do fasted were not that way to begin with but a result of working on this for 3 years or so. I started with shorter time limits, up to an hour running and 1.5 hours riding, for fasted workouts so keep that in mind when working at this.  Over time I have found I rarely feel hungry on these morning workouts but will say every now and then I have a workout where I feel hungry but even then I am not overly tired from it.

I truly think these fasted workouts are key to getting my body to burn fat more readily and have greatly helped on much longer runs and rides in allowing me to not need the glut of carbs I used to need in the past.

Overview of Weeks Runs and Rides:

• Monday: Run –  5 miles
• Tuesday: Ride –  6 Miles
• Wednesday: & Thursday – Recovery from Tooth Extraction 
• Friday #1: Ride –  41.1 Miles
• Friday #2: Run -  6.25 Miles
• Saturday: Ride –  4.1 Miles   
• Sunday: Rest Day 

Totals:

• Running Miles –  21.4
• Riding Miles – 41.1
• Total Time –  5:14

Plan for Coming Week:
For next week my plan is to get in one long ride, goal is 60 miles on Thursday as it will be my 60th birthday, and run about 30 miles over 4 days – thus a total of 5 days with two days rest.  This week I did decide to enter a couple races at Pulaski County Park this coming Saturday for training so will run a 5k Trail race at 7:30AM and then at 8:30AM start the 10K Trail race.  I have no idea how I will run/race them but want to get in a nice trail morning and always like going to these races to meet up with people from the area that I only often get to meet at races.  I am sure I will race the 5k – at least to some level - but will have to see how the 10K feels as to the effort I will put out so as not to injure anything but get in some good work.

With about 8 weeks to our R2R2R at the Grand Canyon I need to start getting in more miles running just to condition the legs for the time I will be on them.  But I will keep up doing a long ride at least every other week, or so, to get in the aerobic work with less wear and tear on the legs.  As I head back to So. Cal for work after Labor Day I am going to do my longest ride ever, well that is the plan, by riding the local Green River Century and then adding another 50 when I am done with it.  Will be interesting to see how it goes as while I have not ridden that far I have been on the bike for 8-9 hours so that part is not new.  This ride both gets me time moving so as to help with the R2R2R but also is a further step in getting ready for next years Dirty Kanza 200 as well as any other long events I may do.


Last Week's Overview #9

Weekly RunDown #152

“Running gave me discipline and self-expression…It has all the disappointments, frustrations, lack of success, and unexpected success, which all reproduce themselves in the bigger play of life. It teaches you the ability to present under pressure. It teaches you the importance of being enthusiastic, dedicated, focused. All of these are trite statements, but if you actually have to go through these things as a young man, it’s very, very important.”

John Landy 

This week's interview was with Elizabeth Ray

This week's Training Overview #9 includes a look at my first Gravel race

iRunFar.com's This week in Running: August 12, 2019

Fast Women Newsletter #32 for August 12, 2019

If you wanted to do Vol State but could not get in Laz has a new race for you: The Last Annual Heart of the South Road Race (326 Miles)

A site I have shared before as it deals with Dr. Gabe Mirkin's re-looking at the RICE (Rest-Ice-Compression-Elevation) protocol he coined.

Ian Torrance on The Mindset of an Ultramarathoner

Kipchoge shares about his attempt at a sub 2:00 marathon and here is a look at his run from Athletics Weekly

Ben Markwart, who I interviewed here, ran the just completed 2019 Angeles Crest 100 and did not have the best of races and he shares about the run - they do not all go as we plan

Podcast with Dr. Maffetone on Getting the Most from MAF

Podcast from Science of Ultra on the Skill of Running Downhill and here is the script of the podcast

A further look at the Nike Vaporfly - are they springs - looks like maybe not.  Also, heard a talk on them and might even be in some cases depending on how you run they make you slower - or at least less efficient

Part 2 of Ultrarunning History's look at Johnny Salo - 1929 Bunion Derby - here is Part 1

Ian Corless on the Sierre Zinal race won by Kilian Jornet and Maude Mathys and American Trail Runner Associations view on the race

Stephanie Case looks at her second place at Ronda dels Cims

Good Podcast from Trail Runner Nation with Ian Sharman on learning from failure

But Sierre Zinal did not go over without some controversy with regards to doping

Who is on the USA Track and Field Team for this years world championships in Doha

Last week I linked to Part 1 of  Brett Larner's look at the 2020 Tokyo Olympic marathon course and here is Part 2 and Part 3

Trail running is growing quickly in China as seen by the expected 4000 runners at the Gaoligong race

Nice interview with Max King

Some Ultra Lessons for Real Life


Masters News
Jeannie Rice breaks 70+ Women's AG WR in 1/2 Marathon


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

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019.  They have also added a 10K this year.  Still time to enter and here is a code so you can save $5 - GTRACES

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
Swiss Alps 100, Switzerland - August 16, 2019
Lean Horse 100, Hot Springs, SD - August 16, 2019
Backyard Classic 8 Hour Run, Elizabethtown, KY - August 17, 2019
Leadville Trail 100, Leadville, CO - August 17, 2019
Habanero Hundred, CatSpring, TX - August 17, 2019
Pavo Nurmi Marathon, Turku, Finland - August 17, 2019
The Squamish 50, Squamish, Canada - August 17, 2019
Kodiak Ultra Marathon, Big Bear Lake, CA - August 17, 2019
Waldo 100K, Willamette Pass, OR - August 17, 2019


Past Weekend Race Results
Bigfoot Endurance Runs, Mt. Saint Helens, WA - Aug 9, 2019
Ute 100, La Sal, UT - Aug 9, 2019
Resurrection Pass 100, Hope, AK - Aug 9, 2019  - CANCELED
Eastern States 100, Waterville. PA - August 10, 2019
Paavo Nurmi Marathon, Hurley, WI - August 10, 2019
Marlette Lake Tahoe 50K, Spooner Lake, NV - August 11, 2019
Sierre-Zinal, Zinal, Switzerland - Aug 11, 2019
Humboldt Bay Marathon, Eureka, CA - Aug 11, 2019


John Landy Career Highlights


An example of where one ran the race he planned and not the race handed him.  Here Jim Ryun ran what he had planned for a race at altitude but in not going with Keino, or at the least staying closer, lost the gold.  Would he have blown up if he went faster, we will never know - 1968 Olympic 1500M on Mexico City


2019 Angeles Crest 100


2019 Tushars


Mtn Outhouse News from August 11, 2019


AAU Junior Olympics 8 and Under 800m


Running in the Peruvian Jungle




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 Elizabeth Ray

2019 Freeman Lake Challenge

This week I talk to Elizabeth Ray who up until this years Freeman Lake Challenge I had not met in person.  I then met Elizabeth during the10k portion of the Freeman Lake run but did not realize it was her till after the race.  Enjoy getting to know more about another local runner and thanks to Elizabeth for sharing her story.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…
Hello, my name is Elizabeth Ray.  I am 40 years old, and I was born in Elizabethtown, Kentucky.  I grew up in rural Hardin County on a family farm with two brothers and close to family.  Growing up my favorite activities were walking in the woods, riding bikes, playing in the garden dirt (mud was the most fun), swimming wherever we could and running all over the place.  We went to church every Sunday morning and then spent several Sunday afternoons preparing a big Sunday dinner.

I am a proud product of Hardin County Schools who decided to stay home after graduation to attend Elizabethtown Community College for two years.  Since I enjoyed learning about the body, my first decided major was medicine.  However when I transferred to Eastern Kentucky University I changed my major to dietetics to focus on nutrition.

Upon graduating from EKU with a Bachelors of Science, I was chosen by the University of Kentucky & Veterans Affairs Hospital to continue my nutrition training in their dietetic internship program.  To become a registered dietitian, one has to: 1) earn a four year dietetic degree, 2) be accepted and complete a dietetic internship, and 3) finally pass a very rigorous test.  It was challenging, but when I achieved registered dietetic status every sleepless night and stressful day was worth it! 

It was especially rewarding because while I studied to earn my registered dietitian status, I was also enrolled in the University of Kentucky’s Master Program for Kinesiology and Health Promotion!  Kinesiology is a fancy word meaning the ‘study of movement, or exercise.’  I purposely set my education, dietetics first and exercise second, so that I could become the best in both.  One year after becoming a registered dietitian, I graduated with a Masters degree from the UK. 

2018 E'town Fall Classic 1/2 Marathon

I’ve lived all over the state of Kentucky; east KY and west KY, rural KY and urban KY, but didn’t think I would ever get to move home due to my husband’s profession.  However in 2015, an opportunity opened.  We now reside in Elizabethtown KY close to family and friends.  Elizabethtown is home.
       
What is your profession?
I am a registered dietitian nutritionist.  I work to help people improve their relationship with food and with themselves.  Food is identity, culture, and is very personal.  It’s an absolute honor to guide clients and share in reaped results.   

I practice nutrition at Family Healing Healthcare, a family owned and operated medical clinic, located in Elizabethtown KY.

In listening to a recent podcast I heard you are working to be a Whole30 Certified Coach - what does that entail?
The first step to Whole30 Certified Coaching is committing to a Whole30 reset.

Second, submit application to the Whole30 Team. 

Third, the certification process consists of four tracks; the tracks are as followed… 
1&2) Knowledge testing: 100 question test and 15 open ended questions.
3) Demonstrating ability to communicate, create content, and collaborate.
4) Interview with the corporate Whole30 Team. 

Currently I am working through the knowledge testing track; specifically the open ended questions which I hope to have passed by the time this interview is made public!  The process has been tough but it’s also been extremely rewarding personally and professionally.         

I am proud to wear the Whole30 banner, even though it’s not yet official!

2019 Derby Marathon

Can you share something about Whole30 - especially as it relates to health and running/sport?
Whole30 has been a game changer for my health, training and recovery. 

For example, Whole30 has allowed me to personalized my diet; meaning that I have discovered what foods are optimal for my health and what foods are not serving me. 
Personalizing nutrition is key because very person is unique. Our individual uniqueness is why general diets don’t work, or at least this is what I have learned over the last 15 years as a dietitian nutritionist.  Every person digests and uses foods differently, so I encourage every person to take a small amount of time, 30 days or so, to invest in your own health and self discovery.   

During my Whole30 resets, I have discovered certain foods, like grains, dairy and sugar
cause inflammation.  My inflammation shows up as various symptoms including: daily digestive distress, seasonal allergies & chronic sinus infections, skin infections & irritations, everyday fatigue, and severe headaches.  These symptoms were interruptions to my day, my goals, and my life.  I thought these symptoms were ‘normal’ but after Whole30 I discovered these symptoms were my body’s way of telling me that grains, dairy, and sugar are not being properly used by my body.  These foods are causing damage which made workout recovery harder and longer.  Once Whole30 taught me these lessons, I eliminated these problem foods and was able to workout harder and recover quicker.       

I recently shared this story on social media:
It was last Spring when I first ran 20 miles.  I was following Whole30 template for eating.  I woke up the next morning a little sore but feeling full of energy.  I experienced a wonderful recovery day!
A few days later, I indulged and made a mockery of my food freedom (ie. grain, dairy, sugar).  The morning after I felt like I had been hit by a truck! 
Lesson learned the HARD way…the food recovery was more difficult, exhausting and painful than the recovery from running 20 miles! 

How did you start running and what prompted you to do so?
I’ve always enjoyed running and preferred to ‘just run’ compared to ‘playing ball.’ 
For instance, when I was younger I was always outside playing with my brothers and cousins.  Trouble came when they ALL wanted to ‘play ball.’  They needed me for the ‘numbers’ but knew I didn’t care for round objects being thrown to me.  My older brother learned to reel me by saying “just hit the ball once, then you can run.”  In addition my cousin would add “once I hit the ball, run for me.”  We would end up ‘playing ball’ because they knew the run would pull in me.

How long have you been running?

2019 Freeman Lake Challenge

I have consistently been running for the last 20 years.  I started in college running on my own; no team, no races, just running.  It helped me manage my stress and gave me a reason to break out of the library. 

Over the last 20 years, I’ve taken a few breaks to raise my children and even got addicted to Cross fit for a little while, but I have always come back to my first love: running.

Did you participate in any sports over the years?
No sports, but I did participate in classical ballet for 12 years.  I took additional dance classes for a total of 16 years. 

My college dancer professor use to say to me, ‘you won’t be happy as a clinician because you are a mover.’  She saw and sensed that I have a heart for movement, even before I realized it.  She was 100% right!   

Did you run in grade school, High School or College?
No cross country or track team.

In middle school, I wanted to join the track team but my Mother wouldn’t let me.  I had been taking ballet for several years, and she didn’t want me to give up on something I loved.  She was right.  I actually dreamed of being a professional dancer when I was younger, but when I started competing the joy went away.  I continued to dance but knew it was a hobby. 

So we get and 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, not sure of my time but I won 1st place for my age group!
• 10K, 52:19
• Half Marathon, 1:46
• Marathon, 4:30

What is your most memorable race or races and share a little about at least one of them?
My most memorable event, which wasn’t really a race but an experience, was a century bike ride.  I was a senior in high school when the Fellowship of Christian Athletes held the bike ride as a fun way to raise funds for student scholarships.  I signed up without a lot of training but tons of grit and determination.  I completed the trip from Louisville to Frankfort and back completely worn out but with a sense of unshakable confidence.

Century ride in HS at mile 50 in Frankfort KY

I also have to add, that the recent Freeman Lake Challenge 5K &10K, has to be my absolute favorite race of races thus far.  It was my first trail race!  The scenery was beautiful and the local support was unbelievable!  I loved the thrill of running through the forest, jumping over roots, and adjusting my stride over the terrain.  The race was good for my body and my mind!

Do you have a favorite workout you do?
I enjoy long runs the most.  The long runs give me time to either visit with friends running alongside me, or if solo I explore.   

What does a regular week of training look like?
I run almost daily.  I run on treadmill, various road routes, and some trails.  Lately, I’ve been pushing my weekly mileage up with hopes to complete an ultra in 2020.  Also I am looking to add weekly speed intervals, thanks to PT Pros and their new AlterG Anti-Gravity Treadmill. 

In addition to running, I perform strength and power drills several times a week.  These workouts are not my favorite but necessary because being able to use the bathroom independently is a forever life goal!

How about a favorite route you like to run?
I have several favorite routes, but I am looking to add some ‘new’ favorites this year.  Adding new routes appeals to the kid in me.  It’s a form of play, or exploring that keeps me seeking for new adventure.   

What is your favorite distance to run and race?
Again, I enjoy the long runs the most.  Running is the easy part, but racing has been scary to me.  However, I have signed up for more races than ever before aiming to conquer my fear of racing. 

What shoes do you run in and what do you like about them?
Altras!  I love the wide toe box and the zero drop feature.  From a girl who use to squeeze her feet into pointe shoes to dance on her tip toes, the Altras are like a the open country…I’ve got room to stretch and fly!   

2018 E'Town Fall Classic 1/2 Marathon

How about diet - what does a normal week look like and do you change things for races?
I follow Whole30 meal template;  meat, eggs, seafood, lots of vegetables, some fruit, and plenty of fat.  I invest in organic, pastured meat and eggs, not just for the health benefits but also because my dollars are votes.  I support farmers who raise animals ethically.  I also invest mostly in organic produce and fats for health benefits but also to support earth friendly farming practices.

As for race week, I add some additional starchy vegetables to fill up muscle glycogen storage.   I also focus on hydration the entire week to ensure my cells are ready for the demands of race day.

Do you have any long-range plans for running?
My longest long-range plan is to continue have the ability to run until my last breath on Earth.

More immediate plans are to become to best athlete I can be.  Of course I would love to earn a place at Boston and to finish an Ultra strong, but for now, my focus is to give each workout my best.

Also I want to fine tune my running form.  I’ve attended several of Will Rivera’s Good Running Form Clinics held at Running Soles.  Much like ballet, running is an art.  I enjoy working to improve my art, or form.

What do you like best about living and running in KY?
My most favorite thing about KY is my family.  KY is our home.

As for running in KY, I hate to admit it but my favorite things are…the hills.  I have lived all over the state of Kentucky, and I have learned that quiet, hilly country is my favorite.

I also enjoy the change of season.  I don’t always like heat training or running in freezing temperatures, but at least Mother Nature gives me new challenges everyday no matter the season.     

Anywhere else you would like to visit to run?
I definitely want to run out west.  Again I love hills, mountains, quiet country-sides, and forests.   Planning travel around my upcoming races is another personal running goal.

For example, I love following your journey Tony in preparation to run R2R2R at the Grand Canyon.  Or following Will and Maddie’s trips to Greece for the Spartathlon.  Also, I enjoy seeing the wins of Carmen Stevens, Andrea Musselman, and other fellow local runners travel to various states in aim to complete half marathons in every state.

The idea that running can literally take me places is exciting and keeps me motivated!

Do you have any bucket list races?
I have several races I would like to complete, especially since I have just started to race.  I was just searching for races yesterday and was amazed of the number and types of races.  I think I could race a different event every weekend for the next year!
     
As mentioned earlier, Boston Marathon is a biggie not just for the validation but for the experience.  I am working on qualifying but not focusing solely on Boston; my focus is on becoming better athlete and conquering my fear of racing.

What do you struggle with in running?

5k Race - 1st in AG - From the Hopkinsville Newspaper

I struggle with the racing, not running.  Running is the easy part.  However, I am finding that racing is making me better; more resilient, more determined and focused, stronger in mind and body. 

My fear of racing stems from my fear of failure. Ouch, that hurts to admit!  However, it’s true.  Running has always been good for me, but racing is teaching me to harness the power of my emotions.  It hasn’t been easy but worth the struggle. 

What trends do you see in running?
SEVERAL.

Community.  Running seemed to be a solo, lonely sport in the past; however, the development and strength of the local running community like at Running Soles, is making a big impact!  I find the long run isn’t so long with friends and the pressures of a races fade when you hear the cheers from your running family.  Community is power that can’t be developed from a training plan on paper. 

Running Culture.  Again running seemed no fun, painful, and a little crazy; however, our local running community, like Running Soles are changing culture within our larger community.  When communities like Elizabethtown see a pack of runners head out from Running Soles on Tuesdays, Thursdays, and Saturdays it sends ripples and possible tidal waves to normalize running in our community.  ‘Share the Road’ becomes less of a slogan, and more of way of life. 

Inclusivity.  Running seemed to be something only for people with certain shapes, colors, specific backgrounds or whatever stigma portrayed by society; however, I love the fact that different types of people are participating and being loved on in the running community.  I find runners are people who aren’t just focused on race results and outwards impressions but accept people for who they are and where they are.  I was once told by a lady who was looking to start running, ‘Runners are the nicest people…so encouraging and happy.’  She felt welcomed and warmed by fellow runners, despite her physical limitations.  Running is becoming a safe, joyful place for all people. 

LASTLY…
Thank you so much Tony for inviting me to be a part of your work!  It’s inspiring to read about all the things happening in our local community and beyond!  It’s also uplifting to learn about fellow runners; I learn facts from your interviews that are with held during a long run!  Thank you for enriching our running community and culture; I am thankful to be a part! 

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

Training Overview #9 – Week of August 5 thru 11, 2019 – KGC Week

Overview:

From a more tamer uphill section

This was a big week for a number of reasons.  First, I got to start back to running and second I was racing the Kentucky Gravel Championships (KGC).

As usual, since my hamstring issue, I had a PT appointment to start the week with Josh Harris at  Somerset Spine & Performance Physiotherapy in Somerset KY to get my usual dry needling as well as check out how my back and hamstring are doing.  While I still cannot touch my toes right away I am much closer and after a number of stretches can usually just get to them.  This was my last appointment for a while so as to work on stretching on my own and see how things go.  Always helpful to have a good PT when you need one and I highly recommend dry needling as it seems to have worked for me – along with other aspects of PT – to deal with my PF a while ago and now my other issues.

Tuesday I did what has become my usual 40 mile ride with some harder sections and was able to get a couple KOMs, one of which I am sure my friend Rodney will soon get back but I was just happy to get my time down on this short step climb.  I also got the KOM on a 2 mile stretch that I know I can still go faster on as did not really go all out but kept a good tempo.

Wednesday I started back to running by doing an easy 3+ miler and while I could tell I had a hamstring, ideally I never notice it, it did not cramp or pull so that was a good things and felt OK when done.  I ran pretty much the same route on Thursday and felt the same – so far so good.  Due to work and getting ready for the KGC on Saturday I did not run Friday.  Then I ran an easy 3.8 miles Sunday to get things moving after Saturday’s bike race and hamstring felt fine.

3rd in 50-59 AG & 26th OA

Saturday was the first gravel, or mtb for that matter, race I had ever done and was basically only my
2nd long ride on any kind of gravel/off-road with the other time being a pre-ride of part of the KGC course.  I did ride about 6-7 miles of easy single track a week ago but all in all this race was outside of my comfort zone due to not being as familiar as I would like to be with the nuances of riding off-road.  While it was referred to as the Kentucky Gravel Championships - and indeed did have a fair amount of gravel and even a few miles of paved roads – the amount of washed out roads, rocks, water and mud made it what one refereed to as “enhanced gravel.”  The decision for the ride was not just about tyre size but gearing and whether a MTB or Gravel bike was better.  For me there was little choice as I only have one bike to use, Orbea Terra with a 2X (50/34 FT & 11/32 Rear), with one tyre choice, 700c X 40, so had to go with what I had.  That said for me it would have been the best choice even if I had an MTB – more on that in a moment.

So how did the race go – while I am always wanting to do better I have to say it went well as I met my goals from last week: Had fun, No flats or mechanicals to stop me, got under 6 hours and ended up 3rd in the 50+ AG and then most importantly did not get any significant injuries – did get a number of bruises and scrapes from a few falls but nothing serious.  As far as actual racing the first few miles, till we hit the gravel and the first descent, was neutral but at a good pace and I stayed in the back of the pack.  Then when we hit the gravel and descent I realized I needed a lot of work on going downhill, steeper ones mostly, as I watched people go away a from me.  I did catch some going back up hill only to lose them again when we hit a downhill on a quite rutted road that took more bike handling than I am used to.  Once down this hill and through the first creek, which I did not make it though without putting a foot down, We hit a uphill road that led to an uphill gravel road and I started catching a few people.  This ended up being how the day went: Lose time to people on steep downhills and technical section, up or down, only to gain time on the road and more tame gravel.  After a while basically went back and forth with the same guys but then in the last 9 miles I was able to pull away and tried to hang on to a couple younger guys who got me on the final long hill and finished about 10 seconds behind them.

Another of the nicer gravel sections - it was not all like this for sure!!!

This back and forth was exactly why my bike was the best for me, maybe could have done with a smaller gearing (larger cog in the back) for the uphill sections.  The reason is even with an MTB I probably would not have gone downhill or uphill any faster but would have lost my advantage on the flatter sections.  Maybe with another frame that would take slightly wider tyres it may have been better to use 42s.  For next year, yes I plan on riding gain next year, right now I would use the same setup again but be better prepared and have done more work on my technique.

One thing I want to add that I noticed the day after the race.  Riding off road uses way more muscles than riding road just as running trails uses more/different muscles than just running on the road.  Sunday morning I awoke sore all over due to the amount of work you have to do to control your bike.  This said I highly suggest if you can to ride off-road, even if not quite as hard as I did, just to use some muscles that rarely get worked during a regular ride or even when you run.  One reason I recommend running trails is it build strength in your feet, ankles, knees and other muscles just running on roads will not do. Long term this cannot be anything but good for you.  I will be keeping up riding some off-road even after the DK200 as want to get better at gravel racing.  Probably will not take up full on MTB riding as just do not have the time but who knows.

Relive 'Kentucky Gravel Championships- 3rd in 50-59 AG'

Diet Notes:
Pretty much a regular week of eating for me.  Not sure if I have mentioned it but one of my main meals is a salad with: dark leafy greens, chicken, blueberries, strawberries, apples, sunflower seeds, gorgonzola and then olive oil and balsamic vinegar for the dressing.  To me this is a great meal as I get protein, and good carbs with a low glycemic index as well as fats in the cheese and olive oil.  As far as other meals I just like to keep the carbs low and do not fear fat or protein.  I do not count carbs as much as just be aware of what I am eating and it seems to be working as my weight seems to stay steady , even though I do not count calories, and during long events I have not been bonking.  I do need to further refine how I eat at a long event as for the DK200 I will be out much longer than the 5-6 hours most my long workouts are.  My advice to anyone is that while I think a LCHF way to eat is a good idea start small and just work to eliminate as many processed foods as possible from your everyday diet.  From there you can change how you eat as works best for you.  Keeping in mind why you are doing this as that is what needs to drive what you do since just changing your diet because it is in will not last as you need a well thought our reason to be able to sustain your course.

The Lumpy KGC

Pre-KGC meal - the night before:

• 14oz Ribeye, Loaded Baked Potato with Butter, Sour Cream and Cheese
• Broccoli
• Side salad with Ranch

KGC Pre-Ride Fueling:

• Modified Bullet  Proof Coffee  (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Heavy Cream and Chocolate Primal Fuel (Forgot to bring an egg as I usually have one in the coffee)
• One 20oz bottle of water with 3 scoops UCAN, 2 scoops SFuels-Train and one Vespa Concentrate

KGC Ride Fueling;

• 4 – S!Caps – 2 at 1.5 hours and 2 at 3 hours (Meant to take 2 each hour but forgot)
• 2 – 27oz Bottles of water with SFuels-Race
• Topped off 27oz Bottles with just water 3 times (Meant to add some more race fuel but forgot)
• 1 – 2L bladder of plain watter
• 1-  Vespa at 32 miles
• ½ a UCAN Coffee bar over course of ride
• Took a 2 Maurten 100 Gels – one at about 35 miles and one at 49 with about an hour to go and a couple good sized hills

Overview of Weeks Runs and Rides:

• Monday: Rest and PT Day
• Tuesday: Ride –  40.89 Miles
• Wednesday: Run –  3.25 Miles 
• Thursday: Run –  3.33 Miles 
• Saturday: Ride –  63.1 Miles
• Sunday: Run –  3.81 Miles

Totals:

• Running Miles –  10.3
• Riding Miles – 103.9
• Total Time –  9:15

Conclusions:
Right now I am not sure how next week will go as I am getting a tooth extracted on Tuesday so hope to get in a run both days but then will have to see how the healing process goes after the extraction.  Would like to get in at least one ride and 4 runs and see how the leg feels.  At the end of the month I am riding the Green River Century which is local to me in the Campbellsville Ky area and will, Lord willing, add 50 miles after I finish the century to get in my longest rider ever at 150 miles.  This will be good work for the DK200 in getting time in the saddle.


Last Week's Overview #8