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.