Weekly RunDown #174

Laszlo Tabori - 3rd Runner to go sub 4:00

"I try to encourage that if you start something, don’t do a half-assed job – 

do it and put your effort to it and try to be the best that you can be." 

Laszlo Tabori

This past week's Training Overview #32 with a look at using riding to help ones running, especially as we age

iRunFar.com's This Week in Running: Jan 27, 2020

Fast Women Newsletter #56 for Jan 27, 2020

Post on this years Cinque Mulini Country race

Tracksmith write on the Cinque Mulini, "5 Mills," cross country race near Milan that has been taking place since 1933.  I always remember this race and in the past the top runners from all distances, from the mile to the marathon, ran it.  Shows the change in specialization, and probably money in the way of appearance fees, that seems to have taken place and fact that X-Country is not seen as the p it once was seen as and I think still is.  See video below with some shots form the past and see how many people you can recognize.

A look at the "Best New Trail Shoes for Spring-Summer 2020"

Nike completes their investigation of themselves after Mary Cain video brought up issues

Amby Burfoot writes on what might, or might not, happen with regards to regulations on shoes

Dathan Ritzenhein on running: Adapt or Die.  One thing he mentions and I am finding this true is you can always improve your aerobic system but the rest needs to be adjusted for.  In many ways my aerobic system and endurance may be better than when I was way faster but the rest of me has slowed down.

Here are 4 tough workouts when done correctly and as prescribed with regards to recovery and such may really help on race day

John Kelly who recently won the Montane Spine race as well as having won Barkley wonders about media coverage of such events and shares Laz's thoughts on it as it relates to Barkley

Speaking of John he was on the Ginger Runner show to talk about his run at Montane Spine race, Life in the UK and more

The World Athletic Indoor Championships in Nanjing China have been canceled till next year due to the issues with the Coronavirus

I mentioned this last week as the Dubai Marathon was last Friday but here is an article on the mens race where there was a mass finish with 12 men coming down to the end and 11 under 2:07

Report on Lookout Mountain 50 miler

And here is a report on one runners race at the Oracle Rumble 50K.

How about running this race in Scandinavia - 350K - see video below

Strava's Best Photos of 2019 - only one related to running but nice shots

Only have access to the beach but need to train for climbs here are 6 Ways to Train for Mountain Running at the Beach


Masters News
Some thoughts on masters running

A review I did some time ago of Joe Friel's book Fast After 50 - often on cycling but truth is can be applied to running.


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

New race with the last man, or women, standing format like Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

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
Rocky Racoon 100, Huntsville, TX - Feb 1, 2020
Orcas Island 50K, Moran St Park, WA - Feb 1, 2020
White Rock Classic 50K, Cass, AR - Feb 1, 2020
Surf City Marathon & Half-Marathon, Huntington Beach, CA - Feb 2, 2020


Past Weekend Race Results
Arches Ultra, Moab, UT - Jan 25, 2020
Oracle Rumble, Oracle, AZ - Jan 25, 2020
Orcas Island 25K, Moran State Park, Jan 25, 2020
The Urban Ultra Dallas, Dallas, TX - Jan 25, 2020
Paramount Trail Runs, Calabasas, CA - Jan 25, 2020


Laszo Tabori becomes third man to break 4:00 in the mile


Cinque Mulini X-Country video with footage from the past


And here is this years Cinque Mulini race


Mtn Outhouse News from Jan 27, 2020


Lon Los Cymru Ultra Marathon


Video for the 350K Ultra linked to above


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 , SFuels-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 #32 – Riding as an Aid to your Running, Especially as You Age - Week of Jan 20 thru Jan 26, 2020

Training Thoughts:  
The more I  ride and see how it makes my running feel the more I think this way of training is best for me – both mentally and physically.  I am also convinced, the more I do this, that using riding as a tool to help ones running is probably a good idea for anyone as they age.  Not saying it cannot aid a younger runner but when younger your body can take more repetitive activity, like just running, but as you age that does not seem to be the case.  As we age we tend to lose muscle and while that can be slowed dramatically by exercising running does not work all of ones muscle so riding helps to deal with areas running does not – but is close enough to running to be a help - while also helping minimize overuse issues

Also, and I can equate to this way back to when I started riding many years ago due to knee issues related to running, what I noticed is I could climb great from the start, by the way I have seen this with other runners who take up riding, so there is a good correlation between running and riding.  I am sure those who are more into physiology may disagree to some extent as there are obvious differences but one constant is aerobic capacity which can be built quite well riding and sometimes even more so than running due to the lack of impact.  To look at it the other way around when I ran the Grand Canyon R2R2R this past October I relied heavily on riding mileage and did very few runs over 15 miles but quite a few 100 mile bike rides of varying intensities.  I admit I was a little nervous heading down the canyon on probably 30 miles a week, or less, and 100-150 a week of riding but the end result was a resounding success.  Probably would have been faster and less taxing with a few more running miles but was pleasantly surprised as how things worked out.  In talking to this before I readily admit that I do have a very large running base that helps so would not recommend a new runner using my R2R2R plan but wanted just show how it can work.

Depending on your goals you need to adjust how much you ride and what kind of riding you do.  For me since I am actually also going to race bikes on the gravel my riding has been focused on both endurance and speed.  However, for most runners who just want to find a way to get more endurance without the associated soreness and risk of injuries long runs can bring slower long rides will suffice.  Using a premise I have spoken of before is that aerobic capacity which is built by time at a set HR can be done riding since a 4 hour ride at say a 125 HR is the same, heart wise, as a 4 hour run at 125 but in my opinion is less stressful on the body.  By the way I am not saying that riding will get your body physically prepared for running in every area since the pounding ones legs take running does need to be dealt with by time on ones feet.  But if we are honest most people who run marathons or ultras do not train at the distances they race at but you can get that time in on a bike much easier.

I write all of this because at times some I know think I have given up running for riding – but the answer is more about adding riding back into my running.  I will run more races once my foot gets better but even when better I will still stick with riding and racing both on foot and by bike.  In many ways while I do not like my foot issues as they are a pain, both literally and figuratively, I am thankful for the issues as it got me back to riding, a sport I like equally to running, and also will be integral to helping to run longer and hopefully faster.

Best I can say is give it a try and if you have any questions let me know.

Week’s Training Overview:
Well that was a good week of training after doing my most riding miles in a week for a very long time on top adding miles to my largest number of miles in a month as well.  The result is my legs are a little tired but the good side is no worsening of injuries and my foot actually feels a little better which is progress.  So here is a little about the week:

Running wise I pretty much ran the same as last week mileage wise and also when and where I ran.  One difference is that a couple of the runs were in very cold weather and the other two runs in cold rain so not the best conditions but hey still outside - more than I can say for this months riding which has all been indoors.  As mentioned above my foot did not worsen and actually felt slightly better but was reminded again on Monday’s run that 8 miles is about my limit right now.  The good side was that while it felt the same during the run it did subside more quickly with regards to soreness after the run.  The other thing about running this week it was done along with doing about the same riding miles mid-week – so, again, a good week.

With regards to riding, due to Zwift’s schedule, I only did one Tour de Zwift ride and that was on Tuesday.  That ride was a good one as while hard I did my best watts and w/kg for the ride.  Thursday, due to no race, was a 40 miler at a comfortable pace but then did do a 5 mile run that afternoon, as I did last week.  For the weekend I signed up for a 100 mile group ride on Zwift that was scheduled to be about a 4.5 hour ride.  Watts were to be around 200 or so and w/kg around 2.4 so seemed doable but would just have to see.  I actually tried this ride a two weeks ago but for some reason it did not work right but not so this week as it went well.

As far as the ride it is actually well done as the leader controls the ride by having a fence in front and behind the group by a certain amount to keep people together and thus stop the group blowing apart.  The hard part was for me that due to the nature of my trainer the watts often lag 2-3 seconds so if people accelerate or hills start it can take a few for my watts to catch up.  While I could start ramping up earlier you do not always know when the group will accelerate and on hills often I am not quite sure when to start the ramp up in watts yet.  On the flats in this kind of ride it is not as big an issue as things are more steady but then again if they do pick it up I do drop back some before getting back the front part of the pack.  Where it got difficult was on the steeper hills as once I ramp my watts up I usually went through the pack to the front and as people dropped back I was accelerating and then too far ahead of the “fence” and you get 60 seconds to drop back before you are taken out of the ride - fortunately that did not happen but got close a few times.  Due this I would soft pedal and people would catch and pass me as had to ramp up the watts again.  While a little bit of a pain it was a good work for actual racing with often the pace changing off and on.  Ride ended with the average speed at 22-23 mph and under 4:30 so a good ride and glad I got it in.  Also, made for my 2nd century this month along with two 75 milers.

Again, a good week of training with both endurance and some speed work riding and for the runs just working to be consistent.  Started using my HRM again just to very my Perceived Effort (PR) runs were actually what I thought they were and seem they basically were.  My MAF HR is supposed to be about 125 but I think if I keep below 135 I am good but do want to keep it under 130 as much as possible on easy runs.

Overview of Weeks Runs and Rides:
- Monday: Run -  8.16  Miles
- Tuesday: Ride -  Warm-up 15.34 Miles &  Zwift Race & Cool Down  30.39  Miles -  45.73 Total  Miles
- Wednesday: Run – 7.27 Miles
- Thursday:  Ride -  40.36 Miles
- Thursday: Afternoon Run – 5.19 Miles
- Friday: Run – 5.23 Miles
- Saturday:  Ride – Warmup/Calibration 2.32  Miles & Long Ride Group Ride on Zwift  102.48 Miles
- Sunday:  Rest Day

Totals:
- Running Miles – 25.8  Miles
- Riding Miles – 190.9 Miles
- Total Miles -   216.7 Miles
- Total Time – 12:32 Hours

Weekly Diet Notes;
Again, just working to get things back in line and seem to be getting there.  The one area I am working on, which I touched on last week, is fueling for bike racing with its often changing pace.  The other thing I am working on is that while I can go 100 miles (4-6 hours) on not a lot of calories or carbs in doing longer rides like DK200 (200 Miles) and Steamboat Springs (140 Miles) I need more fueling to go past 100 miles.  Thus I am working to find what works best and part of that I did on this weeks 100 miler as I felt pretty good when done and it was at a good pace.

Pre-Ride:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1/2 Scoop) & 1 Scoop SFuels-Life

- 1/2 cup Oatmeal w/Tbsp Butter, ¼ cup walnuts, 2 Tbsp Heavy Cream, Blueberries and 1 tbsp Maple Syrup
- 1 Banana
- Total: 1104 Cals/69 gr Carbs
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion

Ride Fueling;

- 2ea  - 20 OZ bottle of water with 1 Scoop each SFuels – Train formula
- 2ea  - 24 OZ bottle of water with 1 packet each SFuels – Race+ formula
- 1/3 – UCAN Bar
- 1 Banana
- 2ea - S!Caps
- 2ea - Altred
- Totals: 482 Calories /66 gr Carbs

Conclusions and the Week Ahead:
After a good week of training I need to have an easy week overall mileage wise.  In doing this I am going to keep my running miles the same, again at 20-25 miles but reduce riding miles.  In that it looks like rain for next weekend again and having errands to do I am going to just have two rides during the week and relax on Saturday and get other things done, well that is the plan as of today.  In the past I have tried to do a schedule of 3-4 weeks of good mileage then a week off but often miss doing this as get in a rhythm and do not want to change things.  That said this is basically the 4th week after 3+ weeks of good mileage so want an easy week to recover and then get back at it.  The one caveat is if the weather is good I may go for a gravel ride or a semi-long road ride just as not too many good weather days around here.  If that is the case I will take the following week easy.  I need to have an easy week soon not that I am super tired but I want to avoid that.


Last Week's Overview #31

Weekly RunDown #173

Pierre de Coubertin

"The important thing in the Olympic Games is not to win, but to take part; the important thing in life is not triumph, but the struggle; the essential thing 

is not to have conquered but to have fought well."

Pierre de Coubertin

Here is my Training Overview #31 for last week

iRunFar.com's This Week in Running: Jan 20, 2020

Fast Women Newsletter #55 for January 20, 2020

John Fegyveresi looks at that the search for the perfect shoes

Jared Hayzen on his 5th place at the Hong Kong 100K and Chinese Ultrarunning

I have talked some about this, here, but should you track distance or time - how about both

Ultrarunning Magazines Performances of the the year

A review of the Topo Ultraventure - this is the shoe I ran my R2R2R this past October

Compression gear - yea or nay - not as easy an answer as some would like

The National Running Show is in Birmingham this weekend - would like to go one day

Is the Half Marathon your perfect race?

Speaking of Half Marathons - after Jim Walmsley's run in Arizona he now looks forward to the Olympic Marathon Trials.  Sadly his time on the RnR Half Marathon was on a course that was 296 meters short

Kipchoge on racing Bekele at the London Marathon

Before Bekele races Kipshoge in the London Marathon in April he will face Mo Farah in the Vitsality Half Marathon in March

The Montane Spine Race - Full Report

While training plans can help, as a guideline, it is important to remember we are individuals and  true coaching needs to seek to coach the individual

Record set for number of ascents of the Manitou Incline in a year

A great place for all thing tech - here is the Week in Review from DC Rainmaker for Jan 12, 2020

Toni  Reavis with some Old New Ideas for Athletics

The Dubai Marathon was run last night, East Coast time here in the US, and 11 guys run 2:06 and lead women runs under 2:20 - see video below


Masters News
2 Men get Sub 3:00 Marathon in each of 6 Decades


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

New race with the last man, or women, standing format like Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

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
Arches Ultra, Moab, UT - Jan 25, 2020
Oracle Rumble, Oracle, AZ - Jan 25, 2020
Orcas Island 25K, Moran State Park, Jan 25, 2020
The Urban Ultra Dallas, Dallas, TX - Jan 25, 2020
Paramount Trail Runs, Calabasas, CA - Jan 25, 2020


Past Weekend Race Results
Revenant Ultra Adventure Run, Queenstown, New Zealand - Jan 17-19, 2020
Vibram Hong Kong 100, Hong Kong - Jan 17, 2020
San Diego 50, San Diego, CA - Jan 19, 2020
Coldwater Rumble, Goodyear, AZ - Jan 18, 2020
Hurt 100, Honolulu, HI - Jan 18, 2019
Houston Marathon & Half-Marathon, Houston, TX - Jan 19, 2020


A Tribute to Pierre de Coubertin on his 150th Birthday


Kilian races a base jumper


Mtn Outhouse News: Jan 19, 2020


10 Misconceptions about MAF Training


No race report yet on the recent Hurt 100 but here is a video on the race - Rooted | The Story of HURT


Will Vapor Fly be banned? - A look at the development of carbon fibre plated shoes


Go to about 2:15:50 to catch the the men's final kilometers to see 11 guys run 2:06 and then to 2:33:10 to see lead women run sub 2:20



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 , SFuels-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 #31 – Endurance, Strength and Speed - Week of Jan 13 thru Jan 19, 2020

Running Thoughts:   Endurance, Strength and Speed
As I enter the thirdish week of training since the start of 2020 this coming week I am feeling a little heavy in the legs but not too bad all things considering.  I am starting to see my usual plan will need to have some adjustments with regards to riding and the latest Zwift racing is taking care of some of that.  What I am finding is that all the work I have been doing to gain endurance is working as long rides are seeming easier and easier – well as easy as 3-5 hours on the bike can be – but I am noticing my top end is not quite there.  Thus to be successful on racing the gravel bike races I am planning on I need to make sure I can generate the needed watts when they are needed for as long as they are needed.  My training needs to be balanced so as to work to best build not only endurance but strength and speed.

In training for a marathon you do need speed work but the work, for me at least, is more of a tempo format – longer sustained runs at marathon or slightly faster pace. However in bike racing, as opposed to just casual riding, often so as not to lose the pack you need to put out a short burst of higher watts since if you lose the pack it is hard, to impossible, to get it back due to pace lines and drafting on the part of the pack.  Now, of course you have to be smart and know your limits and not chase everything and often you can pick off people later in a long ride just due to being in great endurance shape but if you can stay with a pack as long as possible usually the better end result. With this in mind I need to, once I am done with the Tour de Zwift, get more workouts in that will help with these interspersed accelerations so as to build up an aspect of my riding I need to work on.

The good side to focusing on these hard ride workouts is that the effort and cardio that is done will work well in helping my running.  Again, running Boston will require a constant energy output and not the accelerations of riding but the power work for riding will aid in the energy expenditure I will need at Boston.  The other benefit is that doing the hard efforts on the bike will not strain my foot as they would on the road but I gain an element of speed and strength I need when running.

Will this work for everyone – well that depends since I cannot deny that specificity is often best.  But, I do think as I get older riding is even more important as it works along with what running I do to build overall endurance, strength and speed with less stress on areas of my body that need to avoid it.  While I do want to be able to run some ultras in the future right not that is not in the plan till I get my foot issues sorted out.  But working to build endurance, strength and speed using a combination of riding ad running is my long term plan and one that I will stay with from now on.   Not just because I think it works best but also, as I have stated before, I simply enjoy both riding and running and competing at both and see no reason to not stay on this path.

Week’s Training Overview:
The week went pretty much as expected except my rides were a little harder than planned.  Was a little tired by the end of the week as got some good riding miles in and a fair amount of running – all in one week for the second week in a row.

As far as running I got in my 25 miles where I had planned for 20-25.  In getting in those miles two of the runs were of 7-8 miles and the 8 miler left some discomfort in my foot.  I probably need to keep my longer runs at 8 miles for a couple weeks till my foot feels better after a longer run.  For the other 10 miles I ran one 5 miler the same day as a bike ride and the other on an off day from riding.  That said other than some tired legs I felt pretty good on the runs.  I think I need to go back to my HRM to make sure what is feeling comfortable is just to recalibrate to what I am feeling.

With regards to riding I got in 3 good rides with two being Zwift Tour de Zwift races, well they call them rides but are pretty fast, with some warmup before.  The other ride was a 74 miler on the trainer with Zwift that was also at a good pace in averaging about 22.6 MPH for the ride.  All in all it was much needed work as when doing the races there are more accelerations which force a change of pace which I do not do as much of when riding outside on my own.  I have realized to get ready for the races I have coming up this year I need to do more of this work all the while being careful not to overdo it.  What I find hard is holding higher watts for an extended time and recovering quick enough, I did get to 500 watts for 10+ seconds in a sprint last week, which is what I will need to cover accelerations in racing.  This was my second week of pretty good mileage with also having a long ride each week, actually 3rd long ride this year of 75+.  It is strange doing all the mileage inside but with my current work schedule and the weather it is what needs to be done.

Altogether the training seem to be about right but with higher riding mileage I need to be careful about how many miles I run.  I am thinking about 30 miles running and 200 riding is about my maximum for now so if I need more running miles I will need to back off the riding for that week and the other way around when I need more riding mileage.

Overview of Weeks Runs and Rides:
- Monday: Run -   7.3 Miles
- Tuesday: Ride - Warm-up 10.93 Miles &  Zwift Race & Cool Down  30.41  Miles - Total 41.34 Miles
- Wednesday: Run – 8.1 Miles
- Thursday: Ride - Warm-up  16.32 Miles – Zwift Race & Cool Down 30.23  Miles – Total 46.55 Miles
- Thursday: Afternoon Run – 5.3 Miles
- Friday: Run – 5.2 Miles
- Saturday:Ride –Warmup/Calibration 1.97 Miles & Long Ride on Zwift 74.88 Miles -Total  76.85 Miles
- Sunday: Rest Day

Totals:
Running Miles –  25.8 Miles
Riding Miles – 164.7 Miles
Total Time – 11:27 Hours

Weekly Diet Notes;
Yet another week trying to just get in the swing of keeping watch of my carbs.  For this week as I did three hard rides I did take in a little more carbs but not too much.  The harder I ride the more I realize the need to be aware of the different usage of nutrition for a particular ride. On the shorter hard rides where my HR is up higher I need to make sure I have sufficient carbs but still working out what that is for me.  However, on longer rides the need it less as I noticed on this ride my HR did not get up and stay high for too long.  Never-the-less I did have some individual acceleration to make sure I did not lose the group I was riding with and in doing this am pretty sure I was burning more cards than fat.  Overall on the longer ride I am sure I still used mostly fat as never bonked, was tired but not bonking, so based on consumption of calories and carbs as shown below I had to be relying more on fats.  All that is good but when I do race I will need some extra carbs as am sure there will be more accelerations and work requiring a few more carbs.

Pre-Ride:

- Coffee with Coconut Oil and Butter, Collagen, Half & Half, Square of 85% Coca & 1 Scoop SFuels-Life

- 1/2 cup Oatmeal w/Tbsp b\Butter, 2 Tbsp Heavy Cream and Blueberries
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion

Ride Fueling;

- 1ea  - 24 OZ bottle of water with 1 Scoop each SFuels – Train formula
- 2ea  - 24 OZ bottle of water with 1 packet each SFuels – Race+ formula
- 2ea – Prototype Gels
- 2ea - S!Caps (2ea at 2 hours)

- 2ea - Altred (1 at start then 1 after 2 hours)

- Totals: 360 Calories -   Carbs- 47 g

Conclusions and the Week Ahead:
After a good week of training this week next will be much the same except will cut the riding down some on the weekend – well that is unless by some miracle the weather is good.  As far as running I will stay at about the 25 mile range with the most I would do being 30 miles and the longest run being around 8 miles.  I may also adjust depending on how my fight against a cold goes.  So far I am winning but if the fight goes the other way I will cut back.  Riding for this week does include 2 more races in the Tour de Zwift which I know will be hard – they usually are.


Last Week's Overview #30

Weekly RunDown #172

"Find the level of intolerance you can tolerate and stay there."

David Horton

Training overview #30

First Interview Tuesday of 2020 is with local, well to me local, runner George Corder

iRunFar.com's This Week in Running: Jan 13, 2020

Fast Women Newsletter #54 - Jan 13, 2020

The Hurt 100 is this weekend and one of our own from KY is running it.  Will Rivera who owns and runs, with his wife Madeline,  Running Soles in Elizabethtown is set to do this difficult race and if you want to follow live you can do so here,  Will's bib number is 99

John Kelly wins the Montane Spine Race

While initial talks of the 2020 London Marathon field did not list Kenenisa Bekele the London Marathon Twitter Account does as does this article  and this one- hope it is the race it could be.

Here is news on the London Marathon women's field

The Houston Half-Marathon is this weekend and should give some idea as to the shape of some Americans with the US Marathon Trials just around the corner

6 decades of sub 3:00 Marathons

A look at the Vibram Hong Kong 100 that starts the UTWT series this weekend

A Trail Runners Vocabulary

So will the Vaprorfly be banned also here - if they would ban the shoe they then do bring up the question of what you do with records set with the shoes before if they imply they are an aid by banning them.

Toni Reavis shares his thought on whether the shoes should be banned

Eliud Kipchoge speaks out with his thoughts on the possible ban

Jason Koop looks into a recent article on women and ultrarunning.

Ultrarunning trends - and that trend up with participation

3 reasons to run indoors on your treadmill this winter

Mario Mendoza sets 50K Treadmill World Record

Rhonex Kipruto sets 10K road world record in Valencia

While I eat LCHF I really try and keep a-tune to things so I do not under-fuel - an issue often put on women so as to control weight ends up leading to under-fueling.  Keep in mind fueling is not simply about calories but about the correct calories since not all calories are created equal


Masters News
6 decades of sub 3:00 Marathons


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

New race with the last man, or women, standing format like Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

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
Revenant Ultra Adventure Run, Queenstown, New Zealand - Jan 17-19, 2020
Vibram Hong Kong 100, Hong Kong - Jan 17, 2020
San Diego 50, San Diego, CA - Jan 19, 2020
Coldwater Rumble, Goodyear, AZ - Jan 18, 2020
Hurt 100, Honolulu, HI - Jan 18, 2019
Houston Marathon & Half-Marathon, Houston, TX - Jan 19, 2020


Past Weekend Race Results
Bandera 100K, Bandera, TX - Jan 11, 2020
Frozen Gnome, Crystal Lake, IL - Jan 11, 2020
Charleston Marathon, Charleston, SC - Jan 11, 2020
Avalon 50K/50M, Avalon, CA - Jan 11, 2020
Montane Spine Race, Edale, UK, Jan 12, 2020 (When Available)


The Runner: David Horton's 2700 Mile PCT Run


New 10K Road WR - Valencia, Spain


Alan Webb's 2007 American Mile Record


Alan Webb's 2001 High School Mile Record


Mtn Outhouse News - Jan 12, 2020


2019 Hong Kong 100


Whistler Alpine Meadows 100




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 , SFuels-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.

Interview Tuesday - Kentuckian and Masters Runner George Corder

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Somerset KY in 1965.  I grew up in Somerset and attended the city schools.  Graduated from University of Kentucky in 1990 with a business Econ degree.  I had post education training in Microsoft Curriculum and attained the level of Microsoft Certified Systems Engineer.

What is your profession?
I am Sr Vice President - CTO at Citizens National Bank.  I began my career there in February 2003.

How did you start running and what prompted you to do so?
It wasn’t until I was out of college that I took up running on a consistent basis.  My two daughters were running track for Hopkins Elementary and during their end of year banquet, the running coach asked that everyone take a pamphlet with a signup form for the Cool Run 5k in June of 2009.  He stated that they received the majority of their track and cross-country team funding from this race.  I thought I would take some to work and pass out to people and decided I should try and participate too.  So that was my very first official race.

How long have you been running?
Only since the Cool Run 5k in June 2009, so ~ 11 years.

Did you participate in any other sports over the years?
I played baseball in High School, skied on the UK Water Ski Team, practiced some martial arts - Krav Maga.  I have enjoyed road cycling with most rides greater than 18 miles.  I am currently training at CrossFit Ignis in Somerset.

Did you run in grade school, High School or College? If so where?
No, I didn’t.  I suppose I saved some wear and tear on the body having not.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.

• 1st 5k 27:17
• PR  5k 21:04
• PR 10k 43:54
• PR half marathon 1:37
• PR marathon 3:38

What is your most memorable race or races and share a little about at least one of them? 
My most memorable races would have to be my first race ever (5k) and my first marathon.

The first 5k, also my first race, was such a foreign experience to me.  I had no idea about pacing or how to maintain a moderate effort.  Gaining the experience that comes with many miles logged from long runs, intervals, speed workouts and hills, is simply learned over time.  It comes slowly but is highly valuable and rewarding to you as you improve your running success.  I was just elated to cross the finish line and was hooked from that point.

My first marathon was memorable because of the accomplishment of having ran over 26 miles.  I don’t know if the 26.2 miles was nearly as memorable as the 19ish mile marker gorilla that climbed on my back and caused my calves to surge with cramps from that point until the finish line, ha ha.

Do you have a favorite workout you do?
My favorites would have to be hill repeats or hill work. 

Do you run with a group or run mostly on your own? 
I run with a group Bourne to Run.  I am fortunate to have the friendship and camaraderie of an extraordinarily hard working and devoted group of running friends.  This actually makes all of the workouts enjoyable.

What does a regular week of training look like?
Mainly CrossFit right now approximately 3-5 days per week. We do quite a bit of shorter distances under fatigue (200m to 700m)   This fitness routine has required more sleep for recovery so I am not making the 5:00 AM morning runs with the group as frequent as I had been.

How about a favorite route you like to run?
South Main to North Main hill route or East Hwy 80 up Sugar Hill and out Pumphouse Road

What is your favorite distance to run and race?
Half marathon

What shoes do you run in and what do you like about them?
Altra Torin – zero drop and wide toe box - quality made shoe.

How about diet, do you eat any certain way and do things change on race week and race day?
I really like to have something on my stomach whether it is a training day or race.  I try and eat clean.  Typical foods I eat: old fashioned oatmeal, almond butter, blue berries, greens, chicken, beef, eggs, salmon, almonds and walnuts, apples, bananas, chili, celery, tomatoes, butter and whole milk.  No soft drinks.

Do you have any long-range plans?
I would like to do the 50k Yamacraw or some other Ultra distance race out west.

What do you like best about living and running in KY?
The fact that the terrain is not completely flat.  I also enjoy the mixed seasons and temperature variations.

Anywhere else you would like to visit to run?
Within the Redwood National Park and also to run a race in Arizona.

Do you have any bucket list races?
The Dipsea trail race

What do you struggle with most with regards to running?
I really don’t struggle with much but I have learned that you’ll have good days and bad.  You have to accept that and you have to listen to your body.  The big thing for me is to learn to take time off for recovery.  It is a runner’s worst nag to not ‘get to run today’ due to hurting somewhere and having to take time off to heal.

What do you see as a trend in running? High tech shoes with more cushioning.  It seems the minimalist shoe design has swung the other way now.

I believe people are getting outdoor more due to excessive time inside staring at a computer monitor. Running seems to be a good sport to get into regardless of your current shape.  You can begin with run/walking and the cost of picking the sport up is not all that expensive.

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

• Run with someone and keep each other accountable.  
• Pick out a race that you can achieve and train together for this.  
• Take your running shoes with you on vacation and don’t get off of your training, even if you go to the treadmill in the hotel – get on it and get 3-5 miles in.   
• Search out a local running group and meet with them on their weekly runs.  You will meet some great individuals who are motivated and will be a positive, healthy influence on you.

Do you have a website or other social media site you would like to share?
I personally don’t.

Any closing comments?
God has given you a remarkable machine, your body.  We must take advantage of every day.  There is nothing better than running in the morning and seeing the sunrise or the red-lined sky of a sunset.  To hear the first birds singing as Spring approaches while you’re breathing in that cool dense fresh air.  It is such a blessing to say “I get to run today”.  Cherish your two legs if you have them, some people do not.  Eat well and in all things, moderation.

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

Training Overview #30 – The Run/Ride Ahead- Week of Jan 6 thru Jan 12, 2020

Running Thoughts:

As I begin a new year with a mix of racing between running, including Boston, and gravel bike races training gets a little complicated in finding the right mix to do the best I can in both sports.  While specialization is often the best course it is not for me for a couple reasons.  One is that with still having some foot issues running as much as might want is not presently possible.  Secondly, as I touched on here, I really like to ride so finding the best mix is both necessary and preferable.  The challenge then is figuring out the right mix of mileage and efforts for both disciplines so that I can do the best in racing at both endeavors.

The general plan is to keep my individual runs to lower miles, less than 10, for the most part till closer to Boston and to work up to more marathon tempo runs for these shorter runs.  To get extra miles in and put less stress on my foot I will do a number of two-a-days as that seems to work for me.  As far as endurance work I will use my riding to get in time at a lower HR and get in extended aerobic work.  This also works into the bike races I have planned as a number of them are quite long with Dirty Kanza, if I get in, being 200 miles and Steamboat Springs being 140 miles with a couple other races of 4+ hours so time in the saddle is important.  I also found in my R2R2R this past October that riding a number of 100+ mile rides does help with endurance for long runs so I think the longer rides can be used to my benefit at Boston.

As far as preparing for Boston, as mentioned above, I am going to work to see if I can run more faster tempo shorter runs to get my legs ready for the pace I want to run at Boston.  I want to try for 7:30 – 7:45 pace at Boston, at least that is the current goal, so we will have to see how this works in training but the key is working out at a pace that will benefit my Boston run and at the same time not over stress my foot.  Once I am done with Boston in April I will run a little less to get ready more specifically for bike racing till after Steamboat then step back and re-evaluate my foot and what is ahead for running.

In the next couple weeks I want to try and write down this plan and mileage for the next few months.  I do this knowing there will be changes as my work schedule often changes and due to this I have to alter my plans.  The key with training plans is flexibility without compromise.  This means being ready to modify training when required but not using the time to back off on what needs to be done.  But also flexibility entails being ready to pull back when needed and to do more if needed and possible.  For me that is the hard part as I tend to be sort of OCD and can get myopic and lose sight of the bigger picture in looking at only what I want to do then and there.  I need to not be that way to avoid injury and burn out.

As usual more to come.

Week’s Running Overview:
This was the first full week back running and riding and by the end of it felt like it.  That said it was a good week and great to get back at getting ready for upcoming races.  Will find out about Dirty Kanza by the end of the month as I entered this week and it is a lottery but right now I do have the following confirmed with regards to longer races: Boston Marathon in April, “45” Gravel Race in KY beginning of May, Provided I enter on time the Kentucky Gravel Championship (63 miles) the beginning of August and Steamboat Springs Gravel Race (140 Miles) in August the week after KGC.  I am sure there will be more but for now that is the list.

I initially looked to do 15-20 miles and ended up with just over 20.  I did this in four runs over three days with two runs on Wednesday.  This did seem to spare my foot as felt better doing 10 miles this way than one ten miler right now.  For these runs I ran them at a relaxed pace and was pretty happy with them.

For riding I rode 3 days with two 35+ milers on Tuesday and Thursday at an easy pace.  Then on Saturday I set out to do my longest indoor ride ever.  Last week I stopped short of doing an extra lap to get in a 100 but not this week.  I was going to do my first group ride on Strava but after a warm-up I got to the start of the ride but there was no one else there.  The ride started, it was to be a 100 miler, and still no other riders there so after a few miles stopped the ride and change to a different location in Zwift.  I rode 4 laps in Watopia and got in a good 100 miler averaging 20mph for, with the warmup, 104+ miles and longer than I have ever done time or distance wise indoors.  This was also the first 100 miler of the year and I have a goal of at least one 100 miler a month with 15-20 for the year – we shall see.

Thus a good week of training and was feeling it some near the end of Saturday’s ride.  I will see how my legs feel next week but hope they will come around.

Overview of Weeks Runs and Rides:
Monday: Run -   5.1 Miles
Tuesday: Ride -  35.4  Miles
Wednesday: Run #1 – 5.34 Miles
Wednesday: Run #2 – 5.0 Miles
Thursday:  Ride (Warmup/Calibration) – 3 36 Miles
Thursday: Ride - 35.44 Miles
Friday: Run – 5.37 Miles 
Saturday:  Ride (Warmup & Failed Group Ride) – 1.46 Miles  & 2.41 Miles 
Saturday: Ride -  100.32 Miles
Sunday:  Rest Day

Totals:
Running Miles –  20.8 Miles
Riding Miles – 178.4 Miles
Total Time – 11:44 Hours

Weekly Diet Notes;
Slowly getting back into the way I normally have eaten after a holiday foray from my normal routine.  Probably still eating a little higher than I normally do on carbs but getting back down to my usual goal of 100-150 grms a day.  Knowing I will be riding more I am ready to see if maybe I need a few more carbs depending on my training and how I feel.  For me at least I find that little to no-carb does not work but the work is to figure out what does work by feel as I do not like counting things so tend to work by feel.  This may not work for some but does for me.  Other than that not much else right now on the eating front as while I am LCHF my basic goal is to just get good and healthy food.

Pre-Ride:

- Coffee with Coconut Oil and Butter, Collagen, Half & Half, Square of 85% Coca & 1 Scoop SFuels-Life

- 1 cup Oatmeal w/butter, Tbsp Maple Syrup, 2 Tbsp Heavy Cream
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion

Saturday Ride Fueling;

- 2ea  - 24 OZ bottle of water with 1 Scoop each SFuels – Train formula
- 2ea  - 24 OZ bottle of water with 1 packet each SFuels – Race+ formula
- 2ea – Prototype Gels
- 1/2ea -  SFuels Bar
- 1ea -  Maurten Gel
- 4ea - S!Caps (2ea at 2 hours and 4 hours)

- 3ea - Altred (1 at start then 1 after 2 hours and 4 hours)

- Totals: 610 Calories -   Carbs- 80.5 g

Conclusions and the Week Ahead:
For next week my goal for running is 20-25 miles doing so much as this week but with 6 miles runs with two runs on Wednesday.  As far as riding miles they will be a little less this week as wan to do at least two 40 milers then see how things go on the weekend with a 50-70 mile ride – probably indoors for all rides based on weather outlook for the week.


Last Week's Overview #29

Weekly RunDown #171

Dick Beardsley and Alberto Salazar in 1982 Boston Marathon

“Every morning when I wake up, I try to wake with a 

Smile on my face, Enthusiasm in my voice, Joy 

in my heart and Faith in my soul.”

Dick Beardsley

Article on Dick Beardley and the 1982 Boston Marathon

My first training overview of the year - #29

Fast Women Newsletter #53 - Jan 6, 2020

iRunFar.con's This Week in Running: Jan 6, 2020

I love to climb trails how about you - it is a great workout - sadly due to foot issues trails are out for me for a while but one day will get back to them.

Not a new article but some interesting info: State of Running 2019

Dr. Maffetone on 5 Ways to Run Faster on Fat - all things I have personally can attest to and they do work

Running marathons cuts years of 'artery age'

Some thoughts on choosing the best marathon for your first one.

John Kelly who moved to the UK this year recaps 2019 and looks at goals for 2020 - which includes running the Montane Spine race this starting this weekend

Jim Walmsley is to run this years Comrades and is also preparing for the Olympic Trials

An older article but one you may not seen about a Tarahumara women who won an ultra in sandals

News from Anton Krupicka but it is not directly running related but bike related - specifically bike touring

Are the Vaporflys affecting other companies - this article says Asics is

Hot weather marathoning and the Tokyo Olympics

Is a higher VO2 Max always better?

One of the best ways to get better at anything is to be consistent at it and running is no different.

If you wanted to run Laz's Vol State run but it was sold out - how about his new race

When it's not enough to walk around the world - how about doing it backwards

So many think you need all the frills to be an Olympic hopeful - well not having all the frills is not deterring Cornelius Kemboi

Winter training tips from Tim Tollefson who is based in Mammoth Lakes CA


Masters News
Steve Spence at 57 had his streak of running sub 5:00 for the mile end at 43 years


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

New race with the last man, or women, standing format like Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

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
Bandera 100K, Bandera, TX - Jan 11, 2020
Frozen Gnome, Crystal Lake, IL - Jan 11, 2020
Charleston Marathon, Charleston, SC - Jan 11, 2020
Avalon 50K/50M, Avalon, CA - Jan 11, 2020
Montane Spine Race, Edale, UK, Jan 12, 2020


Past Weekend Race Results
Across the Years, Phoenix, AZ - Dec 28, 2019 - Jan 7, 2020
San Tan Scramble, Queen Creek, AZ - Jan 4, 2020
Frozen Sasquatch 50k/25k, Charleston, WV - Jan 4, 2020
Wild Azalea Trail Challenge, Woodworth, LA - Jan 4, 2020


Duel in the Sun - 1982 Boston Marathon


Trailer for the Lon Las Cymru Ultra Video


Lavaredo 2019 Recap


The Montane Spine Race starts this week and here are highlights of the 2018 race


Billy Yang's new film Life On Your Terms


If you have not run or hiked the Grand Canyon here is a good look at the trip down South Kaibab - I ran down this in low light back in 1979 but this past year did it in the dark with only a headlight and hand held light so this was cool to watch


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 , SFuels-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.