Weekly Rundown #190

My philosophy is that winning is finishing. Focus on yourself and believe in yourself. Know that individually we all have different talents. 

Be true to yourself and be honest with yourself. “

Rod Dixon

The above quote is from an interview by Gary Cohen

Here is my Training Overview #49 along with some more thoughts on base training and also on the concept of Training Effect

Fast Women Newsletter #73 - May 25, 2020

Another High Schooler runs a Sub 4:00 Mile moved Marty Liquori off of the top 10 list with his 3:59.8

7 Tips to Develop Habits for the Long Run

I knew it was coming but Boston is officially canceled and will be giving refunds over the next few weeks.  They instead will be holding a Virtual Marathon but as of yet no fee was mentioned.

UTMB may have been canceled but Pau Capel, barring any added restrictions, is going to run it solo

Just under 300 days to go until the 2021 World Cross Country Championships in  Australia

iRunFar.com's Catching up with Ellie Greenwood

Part 2 of a look at The 100 Miler  (1874-1878) - here is Part 1

Toni Reavis writes on events possibly not surviving these times

I am guessing David Rudisha is glad the Olympics are postponed with his new injury - Canadian Running looks at the latest issue as well

Often we lament about having to choose what shoe to run in - how about those that have a hard time just finding a place to buy them - well in India it is an issue

The Olympic Channel looks at Des Linden

19 years ago Alan Webb ran 3:53.43 for the Mile as a High Schooler at the Pre Classic - Video below

Saturday June 6th at 6PM ET is the Chaski Challenge where a number of elite athletes will be going for treadmill records over 5 distances: Women's 1/2 Marathon and the Men's 1/2 Marathon, Marathon, 50K & 50 Mile

Lastly, for this week - I completed, and passed, my Lydiard Coaching Level 1 & 2 test put on by the Lydiard Foundation and taught by Lorraine Moller.  I will be doing a review of the class in the next few weeks.  This was their first Online course and it was full of great info and look forward to seeing where it leads

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.   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

A good race in Somerset KY, and for a good cause, is the Over My Head 5K originally scheduled for June 6, 2020 is now going to be a virtual race

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

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

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 - No registration yet - decision to be made after June 1st

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


Rod Dixon's 1983 NYC Marathon


1976 Olympic 5000M - Rod Dixon 3rd


Preview of Rob Steger's "Running the Triple Crown" that will be shown on Amazon


Mtn Outhouse News - May 28, 2020

Running North - A short film about the Cape Wrath Ultra


Zac Marion: The 2020 Tarawera 100


Alan Webb's 3:53.43 HS Record - Cool how Hicham El Guerrouj acknowledge Alan

Good talk with Alan Webb, Ryan Hall and Dathan Ritzenhein

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Training Overview #49 – More on Building a Solid Base and Training Effect - Week of May 18 thru 24, 2020

Training Thoughts:
As with building any structure a solid and well built foundation is fundamental to the structure built upon it.  This is key to the Lydiard Plan but within the aerobic foundation phase there is much flexibility since the key word is “aerobic” and that covers a variety of paces.  Within this building phase the pace is not to always be slow and plodding as often seems to be how it is described, nor is it to be fast and furious.  What it is, again, is to be aerobic and thus not working at an anaerobic pace but at one that works your aerobic system.  Thus, while all runs are to be aerobic the pace can fluctuate from very slow too close to, but under, your aerobic threshold.

Often the Lydiard Plan is put forth as being largely about 100 mile weeks but that is as incorrect as it being only about long slow distance.  It is more correctly stated as being about first a plan to get to peak performance and when it comes to miles, especially in the base phase, it is about time at a pace, or paces, that best builds your aerobic capacity for where you are at in your fitness and what your goals are.  One reason time is the best measure to go by is that it is not reliant on pace.  For example many pro runners may indeed run 100 miles a week but as their aerobic pace is probably at 6:00/mile – 7:00/mile that would mean on average they run for 10 – 11.7 hours.  However if you are a runner whose pace for easy aerobic runs is closer to 10:00/mile – 12:00/mile and tried to run 100 miles you would be spending from  16.7 – 20 hours running so you can see the slower runner who in many ways is working just as hard at their aerobic pace is spending far more time on their feet – too much time since time on the feet is what can lead to injury if it is too much.  Also, and this applies to thinking about riding and running, time at your aerobic pace is the same no matter the activity when looking at work on your aerobic system.  This obviously does not deal with working on specific musculoskeletal adaption but the point being that time at some specific HR or RPE is all the same aerobically speaking.  This is why I like riding being seen not simply as cross training but as integral to one’s training whatever the main sport may be.

So you do not simply think the base building phase is just about long slow miles I want to share a little about the idea of "Training Effect" – see picture below.  When you do a workout you will breakdown to some degree (Catabolic) and this breakdown needs a period of recovery (anabolic) or such as easy aerobic runs.  This recovery when it gets to your base fitness level will continue up in what would be called "Super Compensation" and the key to successful training is to then do another workout before that super compensation subsides so that you work to gradually move your base fitness upward.  Two dangers are that one works out too hard too soon for the recovery to happen and if this is done over and over the base fitness gradually moves down.  The other danger, but probably will not lead to injury just no improvement, is that one waits too long to workout harder again and thus the super compensation effect is missed and you do not move the base fitness upward.  I share this as this is taking place in the base phase as much as it does in other phases.  So you need to realize that when base building you need to make sure you still watch your recovery and make sure it is sufficient as well as not to waste the super compensation timing.

From the Arthur Lydiard Foundation

Getting back to building a solid base one of the things I like to do is over a 3-5 week period to work up to a long week of training, as I just did, and then take a step back for a week as a sort of recovery.  This week is not about doing nothing but about recovery while still building a solid base.  In this week I work to reduce my riding and running in effort and distance but the amount reduced will depend on how I am feeling and schedule.  Another aspect of the Lydiard philosophy is that it is "Feeling-Based Training" which simply means that we are to learn to accurately interpret our bodies so we know what we need to do and to more importantly – adjust.  Coaching can help you flesh this out but it is still a matter of the athlete working to know their bodies and do a better job of making training more than numbers on a page.  It is also what will let you know how much to back off in a rest week and even if maybe you need an extra week.

I hope you see the importance of looking at time rather than distance as well as the idea of the Training Effect.  I will admit I tend to use distance but then again I know my pace so it is then very much the same for me.  When working on a base building plan you need to work up to a time spent running rather than a specific number of miles as well as recognizing your recovery so as to get the best Training Effect.  Watch your miles/time on your feet so that you best move your base fitness upward while building your base.  Realize the goal of base building is just that, a base from which to build on. 

One last thing on miles - you so often hear of the Sunday 20 miler but that distance may be far too long for some based on their pace and thus, again, time is more accurate to use.  I would also add since many have time constraints with work and life it is good to start with how much time you have and then figure out how to use that time most effectively – especially when in the base building phase.  See your time building this base as simply part of the structure to achieve you best effort some time in the future.

Overview of Weeks Runs and Rides:
This week was my best week, distance wise, riding with a total of 309 miles and in that a could good paced rides on Zwift.  I also did my longest ride since September when I rode 150 miles with a 120 miler on Saturday.  The ride Saturday was not fast as I planned to do the ride at a Heart Rate of under 130 but keeping it closer to 125.  My average for the ride was 121 with the my excursions over 130 being on some steeper climbs and also a few times I had to sprint to get away from dogs that were more speedy that I was ready for.  Looking at my Strava data I did not go over 130 as an average per 5 mile segment till the last 10 miles which included a steep hill and then I picked it up as a nasty storm was coming and did not know how long it would take to get to me.  As it was I missed it finishing about 20 minutes before it hit and I was glad I was not in it as could not see 100 yards away for 5-10 minutes it was so hard.  If I take all this and factor in it was hot, think it was up over 85, and windy, sure felt like a headwind the entire way, was a good MAF ride.  I was a little tired on the 120 miler but was to be expected and overall was a great ride to end a great week.

For running I also did my longest run in some time, well since my R2R2R in October, by doing an easy 19 miler.  It was not too hot but was humid and the goal for the run was just to take it easy and get through it feeling good.  Considering the day before I did 62 miles which included a good tempo ride for over an hour of the total and my legs were feeling it some this was a good run.  I did take some water/nutrition (see below for nutrition) as it was hot and glad I did.  I can tell this length run was needed as did feel the pounding some after the run so these longer runs will work to ready for Boston should it take place. Initially I had thought about doing three runs this week to get in the 30 miles but with how things went decided to just do an 11 miler Friday and do it on 2 runs and it went well as also ran at a relaxed place.  Best part about both runs was my foot felt better while running and after done no lingering issues.

A good end to a four week block with 1099.3 miles of Riding  and 101.8 miles running.  The fact I ended with a long run that went well I think my endurance base is where I want it to be.  Sadly will not be able to use it anytime soon but the good news is that any base is a good base as it builds on itself so will very useful later on.

Tuesday’s 19 Miler

Saturday’s Long Ride (120.09)

- Monday: Ride – 2.33 Miles PM Calibration  & 36.24 Miles Warmup  & 24.15 Miles  Tour for All Stage 4 + Extra  - 62.72 Total
- Tuesday: Run – 19.08 Miles
- Wednesday: Ride – 3.27 Miles PM Calibration  & 2.19 Miles Warmup #1  & 7.6 Miles Warmup #2     &  50.21 Miles BMTR Ride - 63.27   Total
- Thursday Ride – 42.68 Miles Pre-ride  & 20.21 Miles Tour for All Stage + Extra  -  62.89 Total
- Friday: Run – 11.13 Miles
- Saturday: Ride –  120.09 Miles
- Sunday:  Rest Day

Weekly Totals:
Running Miles – 30.2 Miles
Running Time – 4:18 Hours
Riding Miles – 309.0 Miles
Riding Time –  15:49 Hours
Total Miles –  339.2 Miles
Total Time – 20:08 Hours

Fueling Notes:
Weekly Fueling: Monday through Friday all were done with a pre-ride coffee with cream and 1 Scoop SFuels Life
- Monday: 1ea 24oz bottle of Water with 1 scoop SFuels Train
- Tuesday: 1ea 20oz bottle of Water with 1 scoop SFuels Train 
- Wednesday: 1ea 24oz water with 1 scoop SFuels Train  and1 20oz water plain water
- Thursday: 1ea 24oz water with 1 scoop SFuels Train  and1 20oz water plain water
- Friday: No water or fuel
- Saturday: See below

Saturday’s Ride Fueling
Pre-Ride Fueling:

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

- ½ Cup Oatmeal W/Raisins & Butter
- Also use the AMPHuman PR Lotion
- Total:  769.3 Cals & 37.4 gr Carbs

Ride Fueling;

- 2ea of 24oz bottle with 2 scoops of SFuels Train each
- 3ea of 24oz of with SFuels Race +
- 1 SFuels Bar
- 1 Maurten 100 Gel  – Took in last hour
- 4 S!Caps (2 @ 2.5 & 5 Hours)
- 2 Altred (1 @ 2 hours before ride then 1 each at 2.5 hours and 5 hours)
- 3 Vespa (1 @ 45 minutes before ride then 1 each at 2.5 hours and 5 hours)  18/5 each ttl 54/15
- Totals: 904mn Calories  – Carbs 105   g

The Week Ahead:
After 4 weeks of good mileage it is time for my lower mileage week.  The plan for the week is about 160 riding with no more than one ride at a quick/tempo pace.  Then for running want to be around 20-25 miles on 3-4 days running with the plan being for a 9-10 mile trail run and then the rest being shorter.  In the next two weeks may do a Virtual 5K race so will either do it this week or next – not sure.  Bottom line plan is just to end the week rested.

Last Week's Overview #48

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Weekly RunDown #189

"Champions are everywhere.

All you need is to train them properly."

Arthur Lydiard

Training Overview #48 with another look at training with another race canceled and hard to see that Boston will happen

Fast Women Newsletter #72 - May 18, 2020

Talk Ultra Podcast - Episode 188: Zach Bitter 12 HR and 100 Mile Treadmill WR Record

More on Zach's run from Canadian Running and  Bleacher Report

If you do not know who Ron Hill is you should.  Ron Hill is known for running and his 52 year 39 day running streak but there is even more he should be known for.  He invented the split shorts, mesh singlet and putting Gore-Tex in a jacket among other things.

Part 1 of a look at the 100 Miler (1737 - 1875)

What the future of fast marathons looks like

Here is the provisional 2020 Diamond League Track & Filed dates

I posted on the Leadville cancelation last week but here is the Trail Runner Magazine article on it

If you have ever had questions about MAF training you can get a free E-Book here

Canadian women is the first named finisher of the Laz Lake's Great Virtual Race Across Tennessee, there was someone who finished called Gingerbread Man but no official name,

Mary Cain, and Nick Willis, now work for Tracksmith as actual employees and not just people who run in their stuff

UTMB is officially canceled for this year - still waiting for the cancellation, at least for the mass start, of Boston

The London Marathon was postponed till Oct 4th but even that is uncertain - just do not see anyone allowing such big events

Jakob Ingebrigtsen breaks the Norwegian road 5K record - See Video Below

Spring 2020 Trail Runner Survey Results

Trail Runner Nation talks to Michael McKnight on running 100 miles with no food

Backcountry Safety for Ultra Runners | Part I: Gaia GPS Mapping for Your Phone


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.   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

A good race in Somerset KY, and for a good cause, is the Over My Head 5K originally scheduled for June 6, 2020 is now going to be a virtual race

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

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

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 - No registration yet - decision to be made after June 1st

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


Lorraine Moller talks about the Lydiard Method


The Golden Hour (You can watch the whole documentary here)


The last 6 hours of Zach's WR Treadmill run - here is the first half


UTMB 2019 - My First 100 Miler


Jacob Ingebrigtsen's Norwegian Road 5K Record


Zach Bitter's 100 Miles on a Treadmill WR  - Recap




As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Training Overview #48 – Updates, Changes and Re-evaluation - Week of May 11 thru 17, 2020

Training Thoughts:  
Now that the Steamboat Springs Gravel Race (140 miles) was canceled I am left with two races on the schedule.  It was good that for Steamboat I can defer till next year, with the usual $25 deferral fee, or get a refund so need to make that decision by the beginning of August.  The first race left on my schedule is the Kentucky Gravel Championships (60+ Miles) that as of now is still taking place and as the numbers of riders is low and the location remote I am thinking this one will happen.  The other race on my schedule is Boston but it seems less and less likely to take place as just saw this week that Boston was not allowing events that would have more than 10 people to take place at least through Labor day which is September 7th.  Thus with Boston scheduled for the next week on the 14th I cannot see how Boston will allow an event to go from no more than 10 people to 30,000 plus spectators in 7 days – but as of today no notice yet.  As I have mentioned before I do have the pleasure to help pace a friend in his first 100 miler on a very tough course, doing mile 60-80, in October so need to keep the running miles up so as to be ready for the effort needed.

With all of this taking place and less chance for much racing at all training gets to be more about the training and getting ready for next year than it is about peaking for anything in particular this year.  I am trying to see what I can do to move from my base phase and do the hill, anaerobic, integration and taper phases of the Lydiard plan.  Not so much for a particular race but to shake things up so I do not get stale just doing base work.  The great part, and as I have said before also the curse, of Zwift is you can race quite often so I do get some variation as far as riding goes so that it is not all about long and slow.  I am thinking about 2-3 weeks more of base then move to the next phases but maybe shorten them and finish off the 5 phases and then start again and be ready for a new cycle.

This will if anything be a good test of seeing how to fit cycling into the other 4 phases and integrate them to the best effect.  Since I do have KGC the beginning of August it will be good to work towards that as should also know by then about Boston and can adjust as need be.  In this I will probably run some road trials and I am sure there may be some smaller road running races and will need to enter a few of them.

As with all things much is still in flux till things get more back to normal – or what may be called normal for the time being.  Will be much easier to figure things out once there is at least some view to what is ahead as even now when people talk about the fall it is all still just a guess as no one really knows.  I am looking forward not simply to getting back to racing but more to getting back to being able to better know what is ahead.  But as I have said a few times do not lose the opportunity this time gives you to create a base like you have never had before.

Overview of Weeks Runs and Rides:
Let me start by commenting on the running portion of my training this week.  I started Monday with my longest run since running a 13 miler the last couple weeks.  The run went well as ran relaxed and comfortable and ran a good pace.  Foot felt pretty good with only a few spells of soreness and again felt good after the run.  I finished my longest week or running since October of last year with an 11 mile run that was again ran relaxed, but did run harder the last two miles just as I like to do.  For me picking it up some in the last mile or so is a good way to just physiologically work on my mind for the end of races.  I do not do this pick up all out but at a relaxed yet increased pace.

With regards to riding this week was to be much like last but a few less miles as was not intending to ride 100 on Saturday as I had the last few weeks.  Thus Tuesday’s ride was a warmup then a meetup ride and the nice thing about the meetup’s on Zwift is there is a feature to keep people together no matter the pace so helps to keep pace what you want it to be.  Wednesday was my usual warmup then a good tempo paced BMTR Mid-Week ride and then did a race on Thursday.  For the race I did a longer than usual warmup (40+) then did a 22 mile race.  Race went well but then found I had been disqualified from the ZwiftPower side of things as I went faster than the required w/kg.  Most races I do are Cat B and even in those there are many that rider much faster.  For this race the ranges were B=1-3.1 W/KG and A=3.2-5 W/KG and my usual racing is in the 3.4-3.9 range depending on length so just above the B race but at the bottom of the A.  I figured I would ride the B race and not go with the front group but stay with the second group – well that did work as still ended up at 3.5 W/KG (22nd in race but only a couple seconds off of 12th) and in ZwiftPower got DQ’d.  Guess I need to be more careful on what I enter and have to ride at the back for now if need be.

Finished off the week with 76 miles but initially started ride thinking it would be 50-60. When I got to 60 I decided on another lap and about the time I got to 75 miles and was thinking of doing 100 my sensor quit reading and no longer could ride.  Fortunately I got the ride saved but since had to play around with the computer I decided to just call it a day.  Not really sure the issue as rebooted once and no change then changed the batter and no change then rebooted again and after a few more tries it worked.  So not sure the real issue and need to check it again but seems to be working.

This ended another good week of base mileage with some hard riding tempo efforts.  Also with the two longer runs with no real foot issues it seems this plan is working so far.  Looking for more of the same for next week.

Monday’s 15 Miler

Monday: Run – 15.14  Miles
Tuesday: Ride – 25.00  Miles Warmup  & 25.18 Miles Meetup Ride  - 50.18 Total
Wednesday: Ride – 15.15  Miles Warmup  & 45.22 Mile BMTR Mid-Week Ride - 60.37 Total
Thursday Ride – 41.52 Miles Warmup &  Tour For All Stage 3 Race 22.23 Miles  -  63.75 Total
Friday: Run – 11.17  Miles 
Saturday: Ride – 76.00  Miles
Sunday:  Rest Day

Weekly Totals:
- Running Miles – 26.3 Miles
- Running Time – 3:38 Hours
- Riding Miles – 250.3 Miles
- Riding Time – 11:31  Hours
- Total Miles – 276.6  Miles
- Total Time – 15:09 Hours

Diet Notes:
While most of my rides and runs this week were started fasted, except for a cup of coffee with heavy cream, I did take in some calories during the rides due to time in the saddle and also wanting some electrolytes.  Below I will put my fueling for each ride including, as usual, my long Saturday ride.  As a comment on Saturdays ride ,as it was a lot less calories than usual, I intended at the start of the ride to be only about 50-60 miles so that is what planned for fueling wise.  As this was a shortish ride did not need much and fueled as such.  As I rode I went at a comfortable pace (23 mph), on a fairly flat course, and when got to 60 decided to do 70 and then 75.  As I got to 75 felt pretty good so thought about going 100 but when I got to 76 for some reason my sensor went dead and the ride was over so only got in 76 miles.  That said, for a 3 hour ride this was fairly low carbs and other than maybe just needing some more plain water would have been fine for an extra 24 miles – bummer I had to stop.  Point in this is that felt good on lower carbs and probably was helped as this was a pretty consistent pace which really helps keep the need for extra carbs down.  All in all a good week.

Weekly Fueling: Monday through Friday all were done with a pre-ride coffee with cream
- Monday: Nothing during run
- Tuesday: 24oz of plain water
- Wednesday: 24oz water with 1 scoop SFuels Train
- Thursday: 24oz water with 1 scoop SFuels Race +
- Friday: Pre-Run – Coffee with Cream – Nothing during run

Saturday’s Ride Fueling
Pre-Ride Fueling:

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

- Also use the AMPHuman PR Lotion
- Total:  659.3 Cals & 15 gr Carbs

Ride Fueling;

- 1ea of 24oz bottle with 2 scoops of SFuels Train each
- 2ea of 24oz of Water
- ½ an SFuels Life Bar 
- Totals:  Calories 290 – Carbs  9.5 g

The Week Ahead:
The coming week will be much the same, more base training, but may work to do a 100 miler on Saturday, depends on the weather and how I am feeling as this is looking to be be my biggest riding/running week in some time.  Whether it is outside or on the trainer will also sort of depend on the weather.  As far as running will look at an 18 miler or so then no more than 30 miles for the week.  With one long run I will see how my foot feels and decide if I get the 30 in 2 days or 3.  With one more week of furlough from work I have some freedom on when I do what I do but provided I head back to work on the 26th of May that may change.


Last Week's Overview #47

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Weekly RunDown #188

"Endurance? You've only got to get out there and do it.  

Face up to it: Man was meant to run."

Percy Cerutty

My Training Overview #47 and a look at why a base is important and why now is a great time to build a firm foundation for the future

In case you missed it here is my Interview with Zach Bitter and remember Zach is going for the 100 Mile Treadmill WR this weekend on Saturday (5/16) - you can find the links to the Live Feed as well as sing up to run with Zach on Zoom HERE

Zach also gets some press on the local online AZCentral .com

Fast Women Newsletter #71 - May 11, 2020

Drew Hunter runs an 8:36.84 2 Mile Time Trial to raise money for Real Hope for Haiti

Need a new Heart Rate Monitor - chest strap style - here is a review of the new Wahoo Tickr and Tickr X

Having just taken the Lydiard Coaching Certification class nice to see tis article in AW: Lorraine Moller on the value of Kinesthetic Learning - not so much about jettisoning data but about relying on it.

Tracksmith looks at another way to do sponsorship

A look at some changes people may see in running races down the road

Track meets are making a comeback in some European cites in June - there will be limitations and restrictions but there looks like there may be some track

What race directors want you to know about canceled races

The Yokohama Marathon scheduled for November 1st has been canceled leading me to further believe Boston will be canceled, at least the mass start portion, as the race is about the same participation wise

This article on Boston not allowing large gatherings through Labor Day (Sept 7) does not make me optimistic that 7 days later they will allow the number of runners and spectators that are at Boston.

Well this makes me feel good about not being able to touch my toes as I would like

Need a race - how about seeing how many 5 mile loops you can do in 12 hours - UltraVirus Race II - May 30, 2020

Why short term goals right now may help with your running

Marathon Investigations looks at the Sean "Run Bum" Blanton issues

Interview with Tomokazu Ihara: The Barkley Marathons

The 2020 Comrades has been officially canceled as has the Leadville trail races

How to run fast on technical trails


Masters News
Interesting perspective as for many of us we can just run races next year but for many seniors it takes away time they do not have to spare


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.   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

A good race in Somerset KY, and for a good cause, is the Over My Head 5K originally scheduled for June 6, 2020 is now going to be a virtual race

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

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

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


1958 Rome Olympic 1500M


And here is Hicham El Guerrouj's current world record - how about the guy in second who also broke the current record at the time


Here is Alan Webb's American Mile Record


Knockoff Nutrition - Race Hacks - Funny


In One Day: Ivan Zinn's Western States Run


Always a good one - Emil Zatopek's Triple Gods in Helsinki in 1952


The Hunt: Inside the Portland 5000


The Why: Running 100 Miles



Again - Zach Bitter will be attempting to break the 100 Mile Treadmill WR on May 16, 2020.  You can watch live and even join in - click the picture below to get more info:






















As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Training Overview #47 – The Importance of a Firm Foundation - Week of May 4 thru 10, 2020

Training Thoughts: 
As I finished the first 6 sessions of my Lydiard Coaching Certificate Class I am reminded of the importance of a good base, a firm foundation.  Pretty much all we do needs to have a well built foundation or it will inevitably fail and allow all else to collapse.  One of the 5 principles, but the key to the success of all the rest, is the building of an aerobic base.  Working to create a foundation where you can add in hills and speed and fine tuning such that your goals are achievable and maybe just as important – sustainable.  After all a plan that leads you to a peak that will only end up in injury or burnout is not a good plan.  I say that but if your goals are to do one run at your best then go back to the couch then maybe you can get away with little to no base, not sure, but pretty sure that is not most people’s mindset.

The Lydiard pyramid, shown in the graphic, shows a training cycle and the timing can be adjusted based on the date of your goal race/s but what is not seen is that one base builds on the next.  The great part about endurance sports is that they build on each other so the great base you build now during all this craziness will work to maybe shorten you base building timing for the second goal race you may have.  Of course over time you will need to firm up the foundation and you cannot simply live off maybe one great 3-6 month base building time as we have had.  As an example you may have a base building phase of say 10-12 weeks, or more, working to towards a goal then do the next 4 Lydiard phases I spoke of last week, and seen in the pyramid, to lead to your goal race/s and then take a week or two rest but then you can start again but this time maybe only do a 7 week base and then the other phases.  Again this cannot go on forever as you will need to go back to a longer base eventually.

I share all of this since we are in a time with very little racing – other than virtual racing – and is thus a great time to work on building an awesome base.  Let me add that with riding if you use Zwift you do need to be careful as there are a lot of official races there and then there are the “rides” that turn into races and if you are not diligent you will end up in trouble with your base building.  When building a base you can do hard rides and runs and if you do any races use them simply as indicators of where you are and not really to be races, as your goal race/s is.  But you do need to be careful not to do too much and realize the goal of this time is a good base. Arthur Lydiard said “You cannot train hard and race well at the same time” and you just need to realize this when you set up your base building plan.

While many simply want to jump into the hills and intervals I am one that enjoys the base building as I simply like to train – but some think I am strange.  As I am working on my integration of riding and running and trying still to figure out the best mix for the base building I am finding doing a good number of miles riding with a couple longer runs is working well.  It is allowing my foot to get better each week but also the longer runs add the right amount of stress to my legs to keep them ready for the pounding of a marathon or Ultra.  Is my mix, which currently is about 250 miles riding and 25 running, good for everyone – probably not.  I have to remind people that I have 47+ years of running and 40+ of riding so I have a pretty good base to work with and thus what I am doing is not done starting from scratch.  That said the principle is that I can get in the endurance work along with working my legs and cardio but not get the pounding on my Posterior Tibial Tendon.  Once I get closer to Boston I will do more on the speed end to get my legs ready for the faster pace but for the base training I think this is working great.  To add to this my riding also seems to be progressing and have not really done any speed work other than what takes place when increases in pace happen in the races and harder rides I have done.

The take away I hope you get from this is that you need to use this time not to fret about the races you may, or may not, have missed but instead see the positive in being able to build a base you may have never done before.  Take the time to sit back and see what you can do to make sure you are building a base and not breaking yourself down.  Then, and I will look at this in another post, look for you first possible goal race and see where about14 weeks is, back from your goal race, so you can count back to see where you need to move from the base building to the final 4 phases of the Lydiard pyramid.  I think you will find that fine tuning your fitness on the foundation of a well laid base will lead to success in reaching your goals if you fine tune and complete the pyramid.  Again more to follow on this.

Overview of Weeks Runs and Rides:
When I rode and ran this week was sort of driven by weather which is why my long run was Monday rather than my initially planned Tuesday and then as it was to rain Friday I did a ride and run on Thursday to also give me an extra rest day for the week.

I ran a half-marathon on Monday and ran relaxed but still under 8:20 a mile so was a good run.  Foot felt pretty good and as I have noticed more and more what soreness there is pass pretty quickly and does not linger when I am not running.  Then on Thursday I ran a 10+ miler and it also was at a comfortable pace and with little soreness.  Both runs were done fasted and while starting off feeling a little hungry that feeling subsided pretty quickly.

Riding this week was pretty good with Tuesday’s ride being easy and then rode the usual BMTR tempo ride on Wednesday.  On Thursday I ran early and wanting to avoid the rain on Friday, and take an extra days rest, I also rode on Thursday afternoon.  Thursday I did a warmup then rode the 23 mile Zwift Tour for All Stage 1 Ride.  It was on the flat desert course so with no climbs was fast.  I missed the front group so stayed with the second group and finished well.  While technically this was not a race, I later found the race was 10 minutes later, as with even regular rides in Zwift it ended up being fast.  After a rest day Friday I went into the Saturday 100 Mile BMTR Fundo a little tired and apprehensive of how I it would go.  I went out sorta quick but realized it was faster than I wanted with many miles to go so I settled in knowing the group just behind would catch up and make a good group.  That was how things settled in for the rest of the ride with not a lot of hills but one 4+ minute stint done 5 times. On the last time up I lost the front of the group I was with but combined with the group in front slowing some and along with some others picking it up we all regrouped and I ended up doing OK in the final sprint.  After finishing the 100 I did an extra 10+ for a total of 110.6 miles.

The ride Saturday was my longest on Zwift and also my fastest.  The 100 miles was done in 3:56:39 and with the total of 110.66 done in 4:19:37 (Avg of 25.6mph) which I was very pleased with especially since my previous best time was just around 3:59 with a lot less elevation, around 800ft, and this ride was faster with close to 3000ft for the 100.  Also got my best avg watts for this length ride at 254 and w/kg at 3.15 which was also good for me.  For my 10th Century of the year, 8th on Zwift, it was a great ride.  Felt good after the ride and did not feel tired till the next day but truth is all in all a great week as with 24 miles running I got very close to covering 300 miles this week.  Now to go another week or two with some good miles to work on a great base.   Bottom line is base is key and since all my early season racing is gone makes for a good time to make a great base as discussed at the start of this post.

Monday’s Half-Marathon

Monday: Run – 13.48 Miles -
Tuesday: Ride – 29.17 Miles Warmup & 32.22 Meetup Ride  - Total 61.39
Wednesday: Ride – 13.14  Miles Warmup  & 34.42  BMTR Mid-Week Ride  - Total 47.56
Thursday Morning: Run – 10.57 Miles
Thursday Afternoon: Ride – 24.03 Miles Warmup  & 24.17 Tour for All: Stage 1  - Total  48.20
Friday: Rest Day
Saturday: Ride – 2.17 Mile PM Calibration  & 110.66 Mile  BMTR 100 Mile + Fundo - Total 112.83
Sunday:  Rest Day

Weekly Totals:
Running Miles –24  Miles
Running Time – 3:18  Hours
Riding Miles – 270 Miles
Riding Time – 11:38  Hours
Total Miles – 294  Miles
Total Time – 14:47  Hours

Diet Notes:
As with most weeks all rides, except Saturday’s, and runs were done fasted.  For me that means nothing to eat since the night before except had a cup of coffee with some heavy cream.  For Saturday’s ride you can see below for my pre-ride nutrition and ride nutrition.

For the ride my intake was about the same as usual which I was happy with considering this ride was fairly fast.  The only Gel I took in was one Maurten 100 gel with 3 hours knowing had a couple climbs to come and the finish and figured we would only have one hour to go.  Felt pretty good during ride as biggest issue was mental as a little tired and finished well feeling good during extra 10 miles and could have done more if needed to.  Check out below for long ride fueling.

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life
 – Total (659.3/15)
- 1 Vespa
- ½ Cup of Oatmeal and Raisins
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total:  810.9 Cals & 48.6 gr Carbs

Ride Fueling;

- 1.5ea of 24oz bottle with 2 scoops of SFuels Train each
- 2ea of 24oz bottles with 1 package each of SFuels Race+
- 1 Altred at 2 hours
- 2  S!Caps at 2 hours
- 2 Vespa (1 at 2 hours)
- F-Bomb Nut Butter
- 1 Maurten Gel 100
- Totals:  Calories 848 – Carbs - 65 g

The Week Ahead:
This coming week will be very much like this past one but I will not do as long ride as I have done the last two weeks with Saturday’s ride to be around 60 miles and easy.  Looking to do about 60 miles for each day of riding for a total of 240.  In that will probably have one longer quick tempo ride during Wednesday’s BMTR Mid-Week ride and then also may do one stage of the Tour for All but all else to be easy rides.  Saturdays ride is planned to be done indoors as part of the 100 Mile Treadmill WR by Zach Bitter as there is a way to ride or run along with Zach as he goes for the record.  The goal of the

For running I may do three runs of 8-10 each and not do as long a run as I have done the last few weeks to get a total of around 25+ miles for the week.  To do this I will probably ride & run one of the days so I still take one rest day, Sunday, with no riding or running.  Still working to rest up my foot while still getting enough stress to be able to run Boston in September should it take place – I have my doubts it will.  But want to be ready of I do but even more than that want to make sure all is well to pace my friend Ty Martin as he goes for his first 100 miler in the hard NoBusiness 100 in October.  Bottom line is to continue to build a good base to work off of and that seems to be going well.

Last Week's Overview #46

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)

Weekly RunDown #187

"The beauty of running is it is the culmination of lots of what I call micro-stresses. 
Patiently making small improvements makes this sport sustainable."
Zach Bitter

Interview with Zach Bitter

My Training Overview #46

Fast Women Newsletter #70 - May 4, 2020

Over 18,000 people have signed up for The Great Virtual Race Across Tennessee

A look at 7 signs you need a rest day

Training for an Ultramarathon in the city

Being it was 66 years ago (May 6, 1954) that Roger Bannister Broke the 4 Minute barrier here is a look at Athletics Weekly's coverage of the event at the time.

Eliud Kipchoge's Inside Story: In Camp With the Greatest Marathoner

The Little Dog Front Yard Challenge finishes after 245 hours and 245 miles - Format was 1 mile every hour for as long as possible

Mary Schwam: 1970 and early 1980"s Ultrarunner Pioneer

A coaches perspective on coaching

Is Virtual here to stay?

Want to get out - here is a post on what National Parks are open

Toni Reavis looks at the Boston Marathon that has been postponed till Sept 14 but that is up in the air due to the number of runners and spectators involved - here are two posts from Toni - Post 1 & Post 2

Some thoughts on staying motivated to run - most importantly is to know why you run

There are ultra virtual events but how about this one for pole vaulters

An article that says the chance of getting COVID-19 from a runner or cyclist is slim - as this article deals with an article on Medium that said quite the opposite

Dathan Ritzenhein hangs 'Em up

A look at Paavo Nurmi and the Art of Middle Distance Running from 1930

Before asking for a refund for a canceled race read this - while some larger races may be able to handle refunds and such smaller races often have sent most of the entry fees up front


Masters News
How to run a 2:27 marathon at Age 59 - maybe point 13, probably should be point 1,  is You Have Run a 2:13:59 in the Past


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.  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

A good race in Somerset KY, and for a good cause, is the Over My Head 5K originally scheduled for June 6, 2020 is now going to be a virtual race

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

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

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


Roger Banisters Historic Mile from May 6, 1954


Bannister-Landy Miracle Mile 1954


Zach Bitter on his 100 Mile & 12 Hr World Record


2018 Badwater 135 Documentary


I've shown this one before but it is good - Run Forever: Nicky Spinks & The Double Bob Graham


Gun to Tape - a look at the Kenyans preparing for London 2012 and includes David Rudisha's WR 800


Life in a Day


How NOT to do the Cape Wrath Ultra


2018 Cape Wrath Ultra Highights


Dathan Ritzenhein's 5K American Record in 2009


As a reminder Zach Bitter will be attempting to break the 100 Mile Treadmill WR on May 16, 2020.  You can watch live and even join in - click the picture below to get more info:























As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

If you want to try AmpHuman use code 

BluegrassRunner25 to get a 25% discount
(Expires 6/1/2020)