Weekly RunDown #166

"Everyone benefits from running, both in ways they recognize and in ways they don't. One thing that almost always happens is that your sense of self-worth improves. You accept yourself a little better."

Ted Corbitt

This week's Training Overview #24 also includes some thoughts on my LCHF diet - even though as I explain I do not really like the word diet as it is misused today.

iRunFar.com's This Week in Running: Nov 25, 2019

LetsRun.com's The Week That Was in Running: Nov 18-24, 2019

Funny article on the difference between Marathon runners and Track runners and here is Ultrarunnerpodcasts take on when adding in what MUT (Mountain, Ultra, Trail) runners would say

BYU upsets NAU and Colorado in the Men's D1 X-Country Championships and in the women's race Arkansas pulls off the win to hold off BYU

And not to leave then out here is a re-cap of the DII X-Country Championships and the DIII Championships

Last week I linked to Part 1 & Part 2 of a look at Around the World on Foot and here is Part 3

Setting goals and realistic timelines to get there

Some thoughts on generally accepted running technique fixes often suggested and what to do instead

A funny guide to running lingo

I have not listened to this yet but the title got my attention: Can Jello Speed up Recovery

Are you often too hard on yourself with your running when you get something wrong - David Roche suggests cutting yourself some slack

A look at ice and injuries 

Movie on the 1985 Iowa Cyclones women's cross country team that lost some members in a plane crash on coming home from getting runner-up in the national championship meet.

Will Nike's AlphaFly make a difference at the up coming US Olympic Trials - Molly Huddle wonders if they will.  Whether they do or not they do seem to get in some people's head.

A performance aid that is free - being thankful may be the answer

Always good stuff from DC Rainmaker - Sports Technology Buyers Guide: Winter 1019-2020

A look at if a Keto Diet is optimal for performance in Endurance events - speaks to triathlons but applies to any endurance activity

A look at trail running from runners 54 years apart


Masters News
Marathon Demographics for the Masters

13 Tips for Aging Runners

Japanese woman runs first W60 sub 3 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

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

A great race to add to your list is the 8hr Backyard Classic in Elizabethtown, KY on August 15, 2020

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

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
Oman by UTMB, Oman - Nov 28, 2019
The Punisher 50, Samal Island, Philippines - Nov 30, 2019
Ultra-Trail Cape Town, Cape Town, SA - Nov 30, 2019
FootLocker X-Country Regional meets: Northeast, Midwest, South - Nov 30, 2019
Quadruple Dipsea, Mill Valley, CA - Nov 30, 2019
Oxbow Ultra, St. Paul, VA - Nov 30, 2019


Past Weekend Race Results
Run for Campbellsville 5K/10K, Campbellsville, KY - Nov 23, 2019
NCAA D1 X-Country Championships, Terra Haute, IN - Nov 23, 2019
NCAA D2 X-Country Championships, Sacramento, CA - Nov 23, 2019
NCAA D3 X-Country Championships, Louisville, KY - Nov 23, 2019
JFK 50 Miler,  Boonsboro, MD - Nov 23, 2019
Best of San Diego 100 Miler, Del Mar, CA - Nov 23, 2019
Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 24, 2019
Pilgrimage in the Park, Nancy, KY - Nov 28, 2019


Ultra-Trail Cape Town is this weekend


US wins the 24HR Championship


NCAA D1 Women's X-Country Championships


NCAA D1 Men's X-Country Championships


2019 XTERRA Trail Run World Championships


An interesting take on running 26 miles



Xero Shoe Sale - to be upfront I am an affiliate





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

Also, check out the whole line of SFuels products: SFuels Life , SFues-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.

Training Overview #24 – LCHF and My Training - Week of Nov 18 thru 24, 2019

Fog Over Lake Coeur d'Alene

Running Thoughts:
For this week’s thoughts I want to talk about diet, my diet specifically.  Truth is I hate the word diet as it has been co-opted from its original meaning of “how one eats” to be more equated with some eating, or not eating, plan or program.  I want to use the word, “diet,” in it’s original sense and talk about my change over from a more carb-centric way of easting to a Lower Carb-Higher Fat (LCHF) diet.  In doing this I also want to share some misconceptions and misinformation on being LCHF.

To being with when I talk about LCHF and my thought’s on it I am speaking from the perspective of one that is not insulin resistant or has any other medical condition like TY2 diabetes or being Pre-diabetic that necessitates a change in how I eat.  The reason I preface things this way is that if you have one of the conditions I mentioned I would be more firm in saying LCHF is the way you should go as I am convinced that it can deal with, and even reverse, things like TY2 diabetes and other medical conditions.  When it comes to sports, athletics and performance there may be some room for modifications and direction even though I am also personally convinced an LCHF diet of some form is ideal for endurance sports.  I also believe as you get older ones physiology is better dealt with by eating a more LCHF diet.

First let me deal with some misconceptions I often seen put out either as a consequence of what is put forth or is just stated incorrectly.  I often hear people speak of Keto and LCHF synonymously but in truth while for some LCHF may indeed be Keto – Keto is not necessary LCHF.  Keto is generally 50 grams of carbs a day or less while LCHF had a range that may be as low as Keto but often is higher, for me it is in the 100-150 range on average.  Also, for those that hold to a LCHF diet that number may change based on training and what sort of cycle of training I may be in.  Thus, if I am in a period of training where a majority of my training is at MAF, see previous post, my carb intake will be lower as my training is such that I use mostly fat for my training.  However, when I filter in harder training days I may up my carb intake some to replenish what may have been used on harder training session.  Also, when racing the type of race I will be running or riding may also influence my carb intake up to a race and after.   From this I hope you see that the idea of a LCHF way of eating has a fairly large range and is not so easily put in a box as many that put forth a more carb-centric diet tend to portray it as.

This leads me to my next thought and that is many times I hear people speak about eating carbs in such a way as to give the idea that those who are LCHF have no stores of carbs to use.  But this cannot be further from the truth.  Since the body can only store a certain amount of carbs if training, as mine is, uses mostly fat for energy then the use of those stores is minimal and take less to replenish.  Thus, on a LCHF diet where you are fat adapted the need to consume large amounts of carbs is not required and while you may need a larger than normal intake, based on races or training, it is still much lower than most put forth.  This is one reason I also do most of my morning workouts fasted as it further trains my body to burn fat for energy and thus also for me the flexibility to use carbs as required but keep them in reserve.  After a longer fasted ride or run I may need to eat a few more carbs during the day to top up the quantity again is less than my very carb-centric eating days.  I realize running fasted in the morning can be controversial but so far all the evidence I have read that is put forth to deny the benefits of fasted running or riding is put forth by those that see no benefit to being fat adapted and using a LCHF approach to begin with so their presuppositions are such as to lead to their conclusions in see running fasted as being detrimental.

Another aspect that is also often not dealt with much is the idea of training low and racing high.  This speaks to training with less carbs and when racing using carbs strategically as required by ones event.  When I say race high it might be better put as race “higher” as those who train and race LCHF still use less carbs, in general, than most athletes who are on a HCLF diet.   This lower than normal use of carbs in racing works great to also lower gut issues by taking in less carbs.  The ability to train-low and race-high, check out this resource from SFuels, depends on fine tuning your fat adaption so you have what is referred to as metabolic flexibility.  By flexibility this refers to the ability to train and race at a level that relies mostly on fat but when a hard effort is required you can switchover to carbs and if need be take in some carbs to aid this harder effort then as you settle back into a fat burning zone so goes your ability to burn fat kicks back in.  What this also does is reserve the limited carbs you can store while relying on the almost unlimited fat stores.

I do need to add here that the process of becoming fat adapted does not happen overnight,  It can take time to become metabolically flexible so that you can train at a higher level using more fat for fuel.  I think it is this time to transition that is different for everyone that gets in the way for many to move over to being fat adapted.  Many of the studies I see refer to people transition to LCHF over the course of 3 – 6 weeks and maybe as high as 3 months when even 6 months for some may not be enough.  I think this is also a large part of the reason many elite athletes have not taken this course as in the time it takes to get fat adapted one may have a drop in performance and when you make a living in your sport based on performance this is hard to sustain or justify.  Then there is the fact that many athletes, especially in endurance sports, have sponsors from sports fueling companies that rely greatly on carbs and to turn from that while ones performance may drop is also hard to justify.

For me I really try to stay at about 100-150 grans of carbs a day and do morning workouts, when I can do them, fasted all to work on my fat adaptation.  While I mention how many carbs I eat I do not really count them too often any more as I just sort of have an idea where I need to be.  I also know the carbs to avoid, for me pasta is a no-no as it does a number on me internally but things like potatoes do not appear to trouble me.  As far as total calories I never count them but have found over the years as I watch my carbs the total intake is less of an issue and in doing it tis way I rarely seem y weight vary too much.  I also admit, often due to travel, that I do not eat as I should but U do not stress about it and work to get back on track as soon as I can.

Lastly, while I have not done any testing to see what my fat burning efficiency is I can tell based on a number of longer rides and runs that I am relying largely on fat for fuel.  For example if you look at my fuel intake in my R2R2R report at the Grand Canyon you will see that for a 50 mile 16+ hour run I took in very little fuel but never bonked.  Sure I did not run fast and if I had I may have taken in a few more carbs but then again that is the joy of being fat adapted.  By the way I have seen this same fueling scenario work on my longer rides as well.

That was simply a smattering of thoughts on how I fuel and eat and hope it gives you some “food” for thought – pun intended.  While everyone is different, hence why my carb intake is higher than many on a LCHF diet, the principles are there and if you are in an endurance sport it is definitely something that you need to look into.  In doing so the goal is not simply "lower carb intake" as that is a means to the end but metabolic flexibility and being able to best utilize fats and carbs to get your best performance as well as leading a healthy lifestyle.  As an aside when you read how "elite" athletes train and eat make sure you realize they are "elite" and by that fact lead different lifestyles and train differently than most of us do and often can get by on a diet that may be less than optimal.  For the general public who simply wants to be their best but also be healthy make sure to do your due diligence to investigate both sides understand everyones biases and presuppositions - we all have them - Enjoy the journey to find out how your body works best.

Relive 'Nice Road Run W/ a Little Trail Section'

Weekly Running Overview:
This week went pretty much as planned in that I got 30 miles in over 4 days of running.  It was a pretty cool, OK cold, week here in Coeur d’Alene ID where I am for another week.  At least for this week it was nice i that while it was cold it was not wet so made running more pleasurable.  The runs this week for the most part were easy but each had a section I ran a little harder just to work on moving faster.

My right ankle is still sore but does seem to be getting better slowly.  I do find that 9-10miles is my limit as the closer I get to that distance more often it is sore.  I do find that when my ankle gets sore if I focus on form more it does begin to feel better – which tells me that that is what I need to work on – form and the strength to keep that form

Overview of Weeks Runs and Rides:
- Monday: Run – 9.5 Miles
- Tuesday:  Run –  5.7 Miles
- Wednesday: Rest Day
- Thursday:  Run  -  9.8  Miles
- Friday: Run -  5.75 Miles
- Saturday:  Rest Day
- Sunday:  Rest Day

Totals:
- Running Miles –  30.7 Miles
- Riding Miles – 0 Miles
- Total Time –  4:17 Hours

Weekly Diet Notes;
Nothing in particular but then again the main part of today’s post was about how I eat.

Conclusions and the Week Ahead:
The plan for the coming week is to pretty much a duplicate of this week’s running in looking to get about 30 miles in 4 days.  I will be in Coeur d’Alene ID one more week then I will back to So. Cal and be able to get in some good rides – hopefully.


As always if you have questions let me know in the comments below.


Last Week's Overview #23

Weekly RunDown #165

“Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.”

Lorraine Moller

See video onLorraine below in the video section.

Training Overview #23 and a look at why I ride and run - it is not just to cross train - I like both

iRunFar.com's This Week in Running: Nov 18, 2019

LetsRun.com's The Week That Was in Running: Nov 11-17, 2019

Fast Women Newsletter #46 - Nov 18, 2019

The importance of Rest and Recovery

Review of the TNF 50 Mile Championship in San Francisco

The big ultra this week is the JFK 50 and here is a preview - hoping Zach has a great run this year

The NCAA D1 X-Country Championships are in Terra Haute, IN this Saturday and here are some previews: Men's Team, Women's Team, Women's Individual and Men's Individual

Not to leave the D2 (Sacramento, CA) and D3 (Louisville, KY) races out here is the NCAA page on all three divisional championships this week

I meant to post this a couple weeks ago when I found this out.  Many may not know of Bill Gookin, who passed away earlier this year, but I knew him when I ran at the University of Arizona and he had come out with Gookinaid, which is now Vitalyte.   Bill was integral to the founding of the San Diego Track Club and running in San Diego.

While focused on British Cycling a good post revealing all is not  as it often is put forth

Walmsley and Simion win the Long Course World Mtn Running Championships while Gray and Murphy win the short course.  ATRA report on Walmsley's win in the long race and on Gray and Murphy winning the short race

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

Jen Rhines' thoughts and experiences on weight, body composition and making choices

Will be interesting to see what becomes of track and field as there is unrest after eh IAAF's recent moves - Toni Reavis looks at the road ahead and the road behind

Good article on Hillary Allen - Unbreakable Spirit

Gary Dudney shares about Pinhoti 100

Trail Sisters shares 6 Mental Strength Strategies for Running

Last week I linked to Part 1 of a look at Around the World on Foot and here is Part 2

Fact or Fiction? - A look at a number of statements put out there

Nick Butter is first person to run 196 marathons in 196 countries

FootLocker X-Country meets are also coming up next weekend and the week after that with the finals in San Diego on Dec 14.  Regional links - Nov 30: Northeast, Midwest, South and Dec 7 is the West regional


Masters News
Orville Rodgers passed away recently, 2 weeks short of 102, as did Harrison Dillarrd and Dave Douglass

Orville, at 99,  getting a win against the younger, 92, Dixon Hemphill



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

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

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

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
Run for Campbellsville 5K/10K, Campbellsville, KY - Nov 23, 2019
NCAA D1 X-Country Championships, Terra Haute, IN - Nov 23, 2019
NCAA D2 X-Country Championships, Sacramento, CA - Nov 23, 2019
NCAA D3 X-Country Championships, Louisville, KY - Nov 23, 2019
JFK 50 Miler,  Boonsboro, MD - Nov 23, 2019
Best of San Diego 100 Miler, Del Mar, CA - Nov 23, 2019
Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 24, 2019
Pilgrimage in the Park, Nancy, KY - Nov 28, 2019


Past Weekend Race Results
The North Face Endurance Challenge 50 Mile Championship, San Fransisco, CA - Nov 16, 2019
World Mountain Running Championships, Villa La Angostura, Argentina - Nov 16, 2019
Chimera 100 & Old Goat 30K, 50K and 50 Mile, Cleveland Nat. Forrest, CA - Nov 16, 2019
Looking Glass 50, Pisgah Forrest, Nov 16, 2019
Ultra Trail Chapada Diamantia, Mucuge, Brazil - Nov 16, 2019


Lorraine Moller


Video of Kilian at the 2019 Zegama Aizkorri


Mtn Outhouse News from Nov 15, 2019


Not  Run/Hike for the faint of heart - I will pass on this one


World Mtn Championships


The Ridge RUNers Weekly RUNdown #43


Nicky Spinks at this years Barkley




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

Also, check out the whole line of SFuels products: SFuels Life , SFues-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.

Training Overview #23 – Do I ride to Run or Run to Ride – I Ride and Run Because I enjoy them Both - Week of Nov 11 thru 17, 2019

Running Thoughts:
This week I wanted to speak some on using riding as part of my training.  For those of you who ride you might instead see this as speaking about using running as part of my ride training.  For me it is as much about using riding to supplement what I cannot do run wise due to a foot problem as it is that I love to ride.  Truth is I was probably a better rider than runner back in the day but due to the time it takes to ride and the lack of opportunity to race I settled on running as my main sport.  So, when my issue with my right foot flared up and I had to take up riding it reminded me of how much I enjoy riding.  Thus instead of thinking of riding as cross training for running or running as cross training for riding I see it as doing the two sports I truly enjoy and isn’t that why we should do what we do - because we enjoy it.

As I have said before I do need to caveat things with the understanding that I have a large aerobic base in both running and riding having done both sports for many years so if you are just starting of in one sport or both do not expect to see immediate results in using riding as a large part of your training.  It is this base that, for example, allowed me to run about 20-30 miles a week and still be able to run an R2R2R at the Grand Canyon.  You might get away with it with less base but I am pretty sure that what got me by with so few running miles is the base I have and having run a couple 50 milers and a number of 50K’s and marathons over the years.

I do find some distinct pluses with training by both running and riding.   For one I save my legs, and for me more specifically my foot, by doing many of my long aerobic efforts on the bike instead of all of them being done on the run.  Over the last 6 months I did do a number of 20 mile runs, and a couple at my desired marathon pace, but not what I would normally do in prepping for a marathon.  It was with this plan I got my BQ qualifier in April at the Kentucky Derby Marathon where I ran 3:28:22. Truth is I did a sub 5 hour hilly 100 mile ride 2 weeks before the Derby Marathon and it worked out great.  The lack of pounding on my legs when riding allowed me to run my shorter runs at a better pace and I think that helped my overall speed in my BQ marathon.  The draw back with doing most long efforts riding is that ones legs do not get the same stimulation they will experience in the long runs so I did make sure to get in a few longer runs, but again not what I have done in the past.  I have to say that the Derby Marathon was one of my best feeling runs for that distance.  I did get some hamstring cramps and they may have been a result of the riding but as they happened in the last mile but I could live with that will work on that for the Boston.

One thing to keep in mind when looking at training is that time at a given HR/Effort is the same on your aerobic system no matter the means used to get there.  So a 4-9 hour ride at say a 130, or less, HR is the same as on a run of the same length of time – heart wise.  Even though the 3-9 hour run would be harder on my legs and probably harder to stay at such a HR without walking it works ones aerobic system the same.  This does not deal with working on the adaptation of ones leg muscles over the longer distance with regards to running but just the heart but that is a big part of my training as I shared last week.

If you are looking to work in riding to supplement your running I suggest a few things.  Get a bike fit done so you are fitted to your bike correctly since a poor fitting bike often leads to injuries and inefficiencies when riding.  Second, find someone to ride with since riding with others, especially if you are new to it, will help with learning how to ride correctly.  Also, realize riding is a skill and can take time to hone for it to be the most effective but even then you will find that your goal initially should be to supplement your running and even possibly replacing some miles.  Realize you are doing more work so make sure not to compartmentalize your running and riding so that you aim for the same miles then add on more riding miles.  Initially keep a watch on your time training and as you add more and be aware of the extra stress. Simply because you may not be as sore if you ride more you are still adding stress to your body.  Give it time and I think you will find a great benefit.

Running Overview:
As I did not have access to a bike this week and will not for 2 more weeks, I just got in running miles this week.  The goal for the week was to be at 20 miles but I ended up getting just over 25 miles.  While I can definitely feel the foot is getting better it still is sore but at least it tends to loosen up and feel better the more relaxed I run.  While I ran more than planned I also worked it out so I can get two to three days rest on the foot in a row which seems to help more than a day here and there.

The runs I did this week felt very relaxed but were a little on the side of being faster than planned.  Based on my perceived effort (PE) I am pretty sure the HR was at or close to my MAF (see last week’s post) HR.  Two of the runs had a goof ½ mile climb in the them and the other two were basically flat runs.  Temps were on the cool side at 32F – 36F but felt good as I was able to avoid the rain.  So a good start to a slow build up to get some running base miles in before I get back to riding in December.

Relive 'Wildlife Run'

Weekly Diet Notes;
Nothing to note with regards to diet except that it has not been the best with travel and my new grandson being born this past week.  Life has been hectic and thus felt it best not to stress on diet with other stressors going on.  I am hoping over the next week to get back on track and then once in CA for work to keep things about where they need to be.  I did do all my runs this week fasted, well mostly fasted as I did have some coffee with heavy cream.  While none of the runs were very long I still had no issues running fasted.

Overview of Weeks Runs and Rides:
- Monday: Rest Day
- Tuesday:  Run – 7.6 Miles
- Wednesday: Run -  5.66 Miles
- Thursday:  Run - 7.24 Miles
- Friday: Run - 5.7 Miles
- Saturday:  Rest Day
- Sunday:  Rest Day

Totals:
- Running Miles –  26.2 Miles
- Riding Miles – 0 Miles
- Total Time –  3:39 Hours

The Week Ahead:
As I mentioned before the plan for this week was about 20 miles and I ended up 6 miles more than that.  For the coming week I am looking to get 30 miles and keep runs at a max of 7-10  miles and then have a shorter run between them and again only run 4 days o as to have 2-3 consecutive days rest for my foot.  Depending on how my foot feels, and the weather, I may run a local trail or if things are not right I will run it the following week before I leave.

As always if you have questions let me know in the comments below.


Last Week's Overview #22

Weekly RunDown #164

“Oh good, at last!”

Diane Leather 

(On being told her time on becoming the 

first woman to break 5:00 in the mile)

Article on Diane Leather who passed away in 2018 and one on her 60th anniversary of running 4:59.6

This week's Training Overview #22 and a short look at training at MAF

iRunFar.com's This Week in Running: Nov 11, 2019

LetsRun.com's The Week that Was in Running: Nov 13, 2019

Here is the Fast Women Newsletter #46 - Nov 11, 2019

The US Olympic Marathon Trials are Feb 29th, 20920 - here is a men's preview and a women's preview

I am sure most everyone has seen this but Mary Cain is in a video as part of an article in the New York Times about here abuse under the tutelage of Alberto Salazar and while Alberto denied the allegations, sort of since there was some wiggle room wording used in his denial, others have corroborated the charges.  Not a good situation that is for sure. And this from Kara Goucher and this from SI.  I for one hope this does not turn into a piling on occasion but instead constructive and real change emerges.

Is the answer just that it will take women coaches or is there more - I say there is more as just saying it will take women coaches is not only too simplistic but also assumes women will not be abusive and to assume that will lead to its own set of issues.  Not to blame parents but it will take parents being more involved and not just turning their children over to another without keeping tabs on them.  It will also take those around the sport being more open and being sure no one is above reproach.

I share this with the knowledge that Jason Koop is no fan of fat-adaption and eating to become so, and while I would disagree with him at least he is up front about his bias, but here is an overview of by him of the International Society of Sports Nutrition Position Stand on Ultrarunning Nutrition.  As usual they tend to conflate Keto with Low(er) Carb and then miss the whole idea of seeking metabolic flexibility and being lower carb but not no carb or being carb-aphobic.  They also, as usual, do not speak those that are insulin resistant, which is in truth a large portion of the population, and may need to be Low Carb, if not even Keto, for health  reasons, but instead go for a relatively high use of carbs. Take this information at face value and realize there are presuppositions in place, as there are with all opinions and studies, that tend to sway conclusion

The World Mountain Running Championships for 2020 will be in Lanzarote at the Haria Extreme Race

Here is a look at the US team for the World Mountain Running Championships

This week's North Face Endurance Challenge 50 mile Championship is this weekend in San Fransisco and here is the Women's and Men's preview.  You can also check out the live feed.

If you like track & field, as I do, you would think that the IAAF is seeking to destroy the sport it is supposed to be promoting by removing events from the diamond league.  So is it time for an athletics union to speak up for the athletes as the IAAF does not seem to be doing so

If a 100 mile run is not enough or even a 6 day run/walk how about walking around the world - here is the history of such an endeavor.

I see on a number of websites people complain that Peter Defty's videos on OFM are just ads for Vespa.  While they may speak about Vespa the info given is great and if you avoid it because Vespa is mentioned then you are missing some good stuff - here is one such piece on Fat Adaptation - video below as well

Next weekend is one of the oldest, if not the oldest, Ultras in the US - The JFK 50 is Nov 23

You may know the name Spartan Race todo with Obstacle Course Racing (OCR) but they are dipping into trail running as well and many had concerns with it.  ATRA looks at the Rise of Spartan Trail

A list of the Hardest Races in the World - did not read it as Runner's World now wants you to pay to read their stuff.  You get so many visits then you have to pay and I guess I reached my limit.  Can't get my self to pay a magazine that has so many ads, not opposed to someone making money but for me just not going to Pay RW to read their articles.

There is still time to sign up for The Falls 100 in Falls of the Rough Kentucky on December 7th


Masters News
While not running still amazing as this guy at 82 has ridden 1 Million miles

Denise Robson sets Canadian W50-54 record, she turns 51 Nov 19, in the marathon at Indy Monumental in running 2:49:05


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 cannot make it out for a Thanksgiving Day race or need one closer to Campbellsville, KY then check out the Run for Campbellsville 5K/10K on November 23, 2019

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
The North Face Endurance Challenge 50 Mile Championship, San Fransisco, CA - Nov 16, 2019
World Mountain Running Championships, Villa La Angostura, Argentina - Nov 16, 2019
Chimera 100 & Old Goat 30K, 50K and 50 Mile, Cleveland Nat. Forrest, CA - Nov 16, 2019
Looking Glass 50, Pisgah Forrest, Nov 16, 2019
Ultra Trail Chapada Diamantia, Mucuge, Brazil - Nov 16, 2019


Past Weekend Race Results
Manaslu Mountain Trail Race, Kathmandu, Nepal - Nov 9, 2019
Colossal Vail 50/50, Vail, AZ - Nov 9, 2019
Tunnel Hill 100, Vienna, Il - Nov 9, 2019
Georgia Sky to Summit 50K, Sky Valley, GA - Nov 9, 2019
Indy Monumental Marathon, Indianapolis, IN - Nov 9, 2019
Rough Trail Ultra, Pine Ridge, KY - Nov 9, 2019
Gatlinburg 1/2 Marathon, Gatlinburg, TN - Nov 9, 2019 (Postponed till spring)
Griffith Park Trail 30k, 1/2 Marathon & 10K, Los Angeles, CA - Nov 9, 2019


Diane Leather just misses breaking 5 minutes in the mile


Here is a look inside the Nike Vaporfly Next%


One view on the top 10 marathon runs of 2019


Mtn Outhouse News from Nov 9, 2019


Golden Trail World Series Ep 7 - Annapurna Marathon


Great info on Fat Adaptation


2019 Colossal-Vail 50/50



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

Also, check out the whole line of SFuels products: SFuels Life , SFues-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.

Training Overview #22 – To MAF or Not to MAF - Week of Nov 4 thru Nov 10, 2019

Lake Coeur d'Alene

Running Thoughts:
So for this week I thought I would talk briefly about what is a large part of my training – MAF.  Some time ago when I started this blog I wrote a post on MAF called MAF:What is it?  For today I want to mostly touch on some aspects of MAF I want to stress and then talk about how I apply MAF to my training.

As far as the main aspects of MAF (Maximum Aerobic Function) as referred to in my previous article the three key lifestyle aspects of MAF are:

1. Diet & Nutrition: Eat real foods, find your optimal carbohydrate intake, and improve your balance of healthy fats.
2. Exercise: Train at the appropriate intensity to develop your fat-burning aerobic system, improve health and perform better.
3. Stress management: Assess your physical, biochemical, and mental-emotional stressors, and learn to manage them.

While you can take and work on any one of these aspects MAF is ideally meant to deal with all of them and works best when they are looked at holistically rather than as disparate parts.  Thus MAF is not just about heart rate even though it is often the most discussed aspect.  Instead working at the prescribed heart rate while also seeking to be fat adapted via a modification in diet and nutrition and then coupling this with reducing stress, which the first two aspects help with as well, will lead to healthy lifestyle.  Again, while heart rate is discussed and most often associated with MAF the three principles above work best as a whole.

Again, the article I wrote some time ago covers most of MAF but in a nut shell as far as training the basic idea is you take 180 minus your age then there are some additions or subtractions and that number is what you would do most of your training at.  The biggest complaint by most that look to take up training at MAF is that one has to slow down, often a lot, to keep the prescribed HR and right away people want to modify things.  What I normally tell people is that you have to just be patient as most people have woefully under developed aerobic systems and thus that is why they have to slow down so much.

My suggestion to most is to look to set aside 3 months to just run at MAF and get your aerobic system working as it should and not seek to find every reason you can to modify the HR number – the usual response from people trying this for the first time.  Keep in mind you will not stay at this pace for all workouts forever but need a good base before working in other workouts such as HIIT and intervals.  As with anything the success of your plan is linked to the base it is built on.  For those struggling with the pace I do offer the suggestion that you can probably ride some miles at MAF at a higher pace as most find riding easier to do at MAF.

For me I have been at this for such a long time I now run less often with my HRM but do use it from time to time to see where I am.  But even then I do work to equate a given HR with my Perceived Effort (PE) so that I can judge what my runs are comparably with regards to MAF without the need of a HRM.  I can now pretty much judge runs and rides not only by PE but also by how I feel with regards to fueling.  By this I mean if I can do a long ride or run and do so on less fueling I know I am burning fat for fuel and the MAF number you come up with is such that it should safely keep you in that area.  I have found, based on recording data on long rides and runs, that my fat burning area, also around my cross over point, is at about 130 HR or so.  If I had some testing done I could confirm this but s that is not viable for me I have to go with how I have come up with this.

One thing I have found with MAF is that as you age it is less accurate, or at least seems so.  I heard it said by one person as you get to 60, and past ,while using the MAF number is safe you may need to adjust since as you get older you may want to look more at your athletic age rather than chronological age and this seems to be true for me.  Based on MAF I would be at 120 - 125 but know that I can run or ride safely at 130-135 and it is not an issue.  This does not mean that I do not work to be under 130 to go even easier but that if I go as high as 135 I am good.  Here is where I have to stress that I have been at this for some time and have a pretty big base – 47+ years of it running and 39 years riding– so may be able to go at a number higher than say others who have a lower base.  I also need to stress I do tend to race and compete so do work at the edges where many do not need to be or want to be.  I readily admit that I play with the fringes of what is the most healthy and what is the best for performance and while I try and keep healthy and fast at times in looking for the edges I go too far and then have to reset,

So if you are in this for health and fitness, which I figure most are, and do not know where you are HR wise then start with your MAF number and work from there making sure to give it time and not just a cursory effort.  Commit to 3-6 months and yes it will be a slog and slow at times but know it will get better – well does for most that I know.  As I have already mentioned and spoken of in the past running and riding are, as with many endeavors, greatly reliant on a firm foundation, a well built base and MAF is the best way to build a base that will withstand the speed work and HIIT you may add later.

MAF, as is often assumed, is not just about going slow but going at a speed that best readies your body for more work.  I admit at times I run hard just because I feel I want to and to be truthful it is fun and is not training to be enjoyable.  This, to me is OK as long as you make sure this does not become the norm and is just an excursion that you take to keep things fresh and enjoyable.  If you follow through then things get tough, and by tough I mean slower than you are used to, remember a base is not built in a day and takes a diligent and patient effort to build a good one

So part of the title of this post was "To MAF or Not to MAF" and the truth is why would you not want to work in such a way to be the most healthy and not over do it.  At the bottom line to me that is the key to MAF - in that by working to build a good aerobic base and to be aware of how hard you train you work to minimize undue stress.  I did not say minimize stress as we need stress to get stronger and faster but within limits.  In the big picture many do a form of MAF in training by HR but the one difference here is that there is a focus on gaining the base required to improve and stay healthy as well as looking at all of what we do and not just the HR.  Give it a try and give it time.

Some good resources for  MAF training are the following:
- Maffetone Site
- Floris Gierman's Extramilest FB Group
- Floris Gierman's Extramilest YouTube Channel
- Maffetone Method FB Group

Running Overview:
Sort of a strange week as I am heading out for some travel and will not get to ride till December so this weeks rides were going to be the last rides for the month.  Fortunately Monday I got a good long ride in with a good climb.  It was a cold day to start of Monday but ended up warmer but pretty windy on the way home.  Due to schedule and weather I rode indoors on Wednesday and just got in some easy miles, well as easy as miles can be when on a trainer.

As far as running my foot is still sore but does tend to feel better as the run goes along but 7 miles is about my limit right now.  On Tuesday I went for a 5 miler with the goal of running easy and ended up running a good tempo run that felt pretty good based on Perceived Effort (PE).  Then on Thursday I ran an easy 7 miles in the cold and rain but felt comfortable – again I can tell 7 miles is the limit on my foot right now.  Once I got to Coeur d’Alene I ran on Saturday and ran at a good relaxed pace that was pretty much like Tuesday and faster than I intended to run but felt easy.  What I did get from the two faster runs was that when I run relaxed my foot does not feel too bad and my run is faster.  Both tempo paced runs felt good with regards to PE.  My foot was a little sore a little while after finishing the run Saturday so will take a couple days off and not run again till Tuesday.

Weekly Diet Notes;
Only diet aspects to touch on this week, due to travel and schedule, are that my carbs have been higher than I like or desire but all but one workout, the last one done in CDA, were done fasted.  I do notice that after having worked so long to gain metabolic flexibility I find I can snap back from a bad week fairly easily and it does not seem to hurt my fat burning as I still can do fasted runs and rides successfully.

Mondays 64 mile ride was done fasted and while I did initially feel a little hungry that passed as I think it was more mental than anything and just getting started in the cold morning air.  Once I got going the only fuel I had was waster with some SFuels- Train formula and that was it and felt fine for the entire ride.  Even did a couple faster runs fasted and did not feel any issues.  Fasted rides and runs are the best tool I have found to work on metabolic flexibility but it did take some time and transition but the effort was worth it as far as I am concerned.

Now that I have settled down a little for a few weeks I am hoping to eat better for the next 6 weeks while I am on the road.  This is not always easy but I just tale the mindset to do the best I can and my body will deal with the rest as it has been trained to do so.  To stress over eating while on travel really does not serve any purpose and in truth the stress of worry is probably worse than eating less than ideally.

Relive 'Started off Cold Ended Warmer and Windy'

Overview of Weeks Runs and Rides:
- Monday: Ride – 64.6 Miles
- Tuesday:  Run – 5.0 Miles
- Wednesday: Ride – 40.1 Miles
- Thursday:  Run – 7.0 Miles
- Friday: Rest Day (Travel)
- Saturday:  Run – 7.2 Miles
- Sunday:  Walk – Rest Day

Totals:
- Running Miles –  19.2 Miles
- Riding Miles – 104.6 Miles
- Total Time –  8:15 Hours

Conclusions and the Week Ahead:
As I cannot ride for the rest of the month of November I will work to slowly up my miles but nothing extreme and work to get my foot healed.  I had planned on starting to work on the Pose Method training and the Balanced Runner lessons this next week I think I am going to postpone it till I get to CA as where I am right now for 3 weeks and with my schedule it will be difficult and probably would be looking to set my self up for failure.  Waiting 3 weeks would be a wiser move and so will instead look to run easy 5 days s week and up my miles to 20, then 25 and then 30 miles.  That is the basic l plan and just hoping my foot will slowly get better so when I get to December I can be working to up my miles some more and add in riding so that when I get to January I am ready to hit it for getting ready for Boston and then Dirty Kanza.


As always if you have questions let me know in the comments below.


Last Week's Overview #21

Weekly RunDown #163

“You must have a training routine so that what you do happens automatically. If I got up in the morning and thought about going for a run there would often be a number of possible arguments against it. The thing is to get out and run. 
Later you can wonder whether you should have or not.”

Robert de Castella

Here is my training overview for week #21 as I have a rest period prior to getting back at it for Boston in April and The Dirty Kanza 200 gravel race the end of May.

iRunFar.com's This Week in Running: Nov 4, 2019

DC Rainmaker Week in Review - Oct 27, 2019

Fast Women Newsletter #44 from Nov 4, 2019

Ultrarunning History looks at Stephen Gilbert Barnes and his 6 Day Racing

Geoffrey Kamworor, who trains with Kipchoge, wins the men's NYC Marathon and Jocyline Jepkosgei win's the women's race in her debut marathon

More on the NYC Marathon

Some final thoughts from LetsRun.com on the 201 New York City Marathon

How about 3rd place Girma Bekele Gebre in 3rd place with a huge PR and here is more on him from Podium Runner

This past week's NYC Marathon was the 40th Anniversary of Bill Rodgers 4th win in his race against Kirk Pfeffer

John Kelly on his run at the NYC Marathon

Records on road courses can be difficult to judge as can be aided, such as Nao Kasmi's 2:09:14 100K at Lake Saroma, but not so on the track and here is a look at The Greatest 100K

Nice interview with Jeff Browning who at 48 i snot only a great Masters runner but is a regular podium finisher overall in Ultras

Chessa Adsit-Morris, a dual citizen of the US and Canada, wins the women's USATF Trail Marathon Championship and Adam Peterman won the men's race

Pam Smith shares about the 24 Hour Championships in Albi France

Is changing your perceived exertion on the treadmill the key to easier runs on it, well at least hasting it less?

Check out Japan Running News as I guess the Olympics do not top the list of races to run for everyone

Story from the New York Times on Mary Cain and her time with NOP and Alberto Salazar

Wondered if this would take place as WADA looks to check into all of the NOP athletes

Well not the same run at Berlin but a record for a marathon wearing Lederhosen

Some good advice from Peter Defty on navigating all the diet info out there - like the upfront warning that it is a rant - hey we all have to rant once in awhile:)


Masters News
A look at 71 year olf Gene Dykes, who just ran 3:11:19 at the 2019 NYC Maratbhon


I posted this above as well but as it is masters news wanted it here also - Nice interview with Jeff Browning who at 48 i snot only a great Masters runner but is a regular podium finisher overall in Ultras


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 cannot make it out for a Thanksgiving Day race or need one closer to Campbellsville, KY then check out the Run for Campbellsville 5K/10K on November 23, 2019

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
Manaslu Mountain Trail Race, Kathmandu, Nepal - Nov 9, 2019
Colossal Vail 50/50, Vail, AZ - Nov 9, 2019
Tunnel Hill 100, Vienna, Il - Nov 9, 2019
Georgia Sky to Summit 50K, Sky Valley, GA - Nov 9, 2019
Rough Trail Ultra, Pine Ridge, KY - Nov 9, 2019
Gatlinburg 1/2 Marathon, Gatlinburg, TN - Nov 9, 2019
Griffith Park Trail 30k, 1/2 Marathon & 10K, Los Angeles, CA - Nov 9, 2019


Past Weekend Race Results
Bellingham Trail Marathon and Half, Bellingham, WA - Nov 2, 2019
Revel Mt. Lemon Marathon and Half - Tucson, AZ - Nov 2, 2019
Pinhoti 100, Heflin, AL - Nov 2, 2019
Ozark Trail 100, Steelville, MO - Nov 2, 2019
Farm to Farm Ultra Run, Freeport, ME- Nov 3, 2019
New York City Marathon, New York, NY - Nov 3, 2019

Rob de Castella 1983 World Championship Marathon Win


Mtn Outhouse News from Nov 3, 2019


2019 Yeti 100


Official 2019 Spartathlon Film


10 Weeks 4 100 Mile Races


2019 Javelina Jundred



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

Also, check out the whole line of SFuels products: SFuels Life , SFues-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.