Training Overview #54 – A Plan is Started - Week of June 22 thru 28, 2020

Training Thoughts:

Nov 5K Plan

In looking at making my goal race (running) for the year being a 5k on November 7th I have 19 weeks from today (June 29, 2020).  In then looking at the standard Lydiard Pyramid (24 weeks) I find I will need to cut the Aerobic Conditioning (Base Building) short by 4 weeks.  However, it is not really being cut short since in truth I have been doing base building for the last 26 weeks so no lack of base building.

This will be the basics of my Lydiard Plan:
- Aerobic Conditioning (5 Wks) – June 29 – August 2, 2020
- Hill Training (4 Wks) – August 3 – August 30, 2020
- Anaerobic Phase (4 Wks) – August 31 – September 27, 2020
- Integration Phase (4 Wks) – September 28 – October 25, 2020
- Taper Phase (2 Wks) – October 26 – November 7, 2020

Next will be to work out the basics for the weeks in each phase based on a variety of workouts used by Lydiard in each phase to build on the base you have and progress towards ones goal race.  In looking at the dates above this works out well as my first race of the year will be the Kentucky Gravel Championships which is the week after the base building ends and that should fit well.  After that is a Century in the beginning of October and that will also fit well as it will be my long workout for that week and since my mileage will be down should be rested for it.  As far as the pacing on my friends first 100 miler and the No Business 100 it will be closer to the 5k but should be good as it will be an easier long run even if strenuous due to the terrain.

Over the next few weeks I will be working to set out plans for each week with regards to what I will be doing each week.  Sorta looking forward to this as it has been some time since I have actually set out a written plan.  Of course the plan will be flexible as life happens but want to work to be more intentional with what I am doing instead of doing things on the fly.  For this year the training has been pretty much on the fly and has been around a loose weekly plan.  But, so as to get my best 5K in November and also wanting to implement what I have learned I am going to do more planning than I am used to.  In many ways this is funny as having some OCD you would think planning would be good but my planning usually consists of a weekly mileage goal but to be my best I need more than that.

This plan will also be a first step to working on future training plans as I look into doing some coaching in the future.  It will also help me see how to meld riding and running into a plan to do the best I can in both events and excel in each.  I will be my own guinea pig as I see many have plans that are separate for each sport or have cycling, or running, as more of cross-training rather then integral and focused to well in either sport and not just one.  I truly do think, based on what I have experienced so far in a less than focused plan, that riding and running can work together to not only help each other but work to be the best one can be in both at once.  I am sure that if one were to focus on an individual sport they may get better at the sport due to specialization but over the long haul and especially as one ages I think melding both is the best plan – we shall see how it works out.

Overview of Weeks Runs and Rides:
While my last 350, actually 366, miles was over 7 days this week I did 350 in a calendar week so that gives me 717 miles riding in the last 16 days  - good reason for tired legs this week.  When coupled with 22+ miles running of which one run was much faster than planned it made for a good week of training.

I did not do any races this week but did have a good paced Mid-Week ride and also the 100 miler this past Saturday was a good pace for the amount of elevation.  I did find in the Century the biggest issue was that due to tired legs I lost the group on the first climb and in these rides due the drafting if you lose the group you are pretty much done.  I then spent the rest of the ride slowing losing more and more ground on the lead and riding with various groups till I was on my own with about 35 miles to go.  On these rides, which are very good ones put on by BMTR that I highly recommend, there are various groups riding based on distance (36, 56, 76 and 100) so as you ride when that groups distance comes along they disappear and that is what happened to me.  The Dust in the Wind course on Zwift is a difficult one with a number of climbs that making catching on even harder as by the time you get close they are over the next climb and pick up the distance again.  I did chase near the end to get under 5 hours and just made it at 4:55:34. While it would have been nice to stay with the group I was happy to finish as I did.

As running goes there were two take a-ways this week.  First, is that my foot is feeling better both while running and after.  The second thing was that I have more speed right now than I considered I had.  On Monday afternoon in the heat, humidity and after a 65 mile ride in the AM I went out for an 8 mile run with the goal of just running a tempo pace in the range of 8:00 – 8:15.  I started out at a comfortable pace of around 7:52/mile to 4 miles and came back at about 7:16/mile for an average of 7:33.  The thing was I did not realize the pace was this quick and coming back is uphill even if not any great up hills till the house.  With the heat, humidity and the morning ride I was very happy with the pace.  The other two runs this week were easy ones just to get in some miles.  I had only planned on 20 miles but on Thursday’s run as I paced the place where I got bitten some months ago and the dogs had recently been in a pen they came out and fortunately there was a car coming so they gave up but I did not want to go back the same way and face them again if they were still out.  Thus, I added a couple more miles to avoid them on the way back to the house.

Overall this was a good week of training even if my legs were tired but that in some ways was the point of the week, to up the mileage and work though tired legs.  I have about two more weeks of this then a mini taper for the Kentucky Gravel Championships and transitioning into my 19 week plan for a November 5K.

Thursday’s  - Avoid the Dog’s Run

- Monday AM: Ride -  65.19 Miles
- Monday PM: Run – 8.02 Miles 
- Tuesday: Ride – 62.15 Miles 
- Wednesday AM: Ride #1 @ 23.16 Miles  & Ride #2 @ 32.09 Miles  - 55.25 Total for Morning
- Wednesday PM: Run – 8.31 Miles
- Thursday AM: Ride – 62.26 Miles
- Thursday PM: Run – 6.44 Miles
- Friday: Rest Day
- Saturday: Ride – 5.10 Miles Warmup  &  100.72 Miles in BMTR Fundo  - 105.82 Total for Ride
- Sunday:  Rest Day

Weekly Totals:
- Running Miles – 22.7 Miles
- Running Time – 3:07 Hours
- Riding Miles – 350.70 Miles
- Riding Time – 16:35  Hours
- Total Miles –  373.40 Miles
- Total Time – 19:43 Hours

Diet Notes:
See below for Weekly ride fueling and then the fueling for the Saturday Century

Weekly Fueling:
- Monday: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 48oz of plain water
- Monday
- Tuesday AM: Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 48oz of plain water
- Tuesday PM: Had Lunch about 4 hours before run and nothing on Run
- Wednesday: Pre Ride – Cup of Coffee with Heavy Cream W/ 1 Scoop SFuels Life  and 1 SFuels Bar– During Ride - 24oz of Water with SFuels Train & 1 24oz plain water
- Wednesday PM Run - Had Lunch about 4 hours before run and nothing on Run
- Thursday AM: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 24oz of Water and SFuels Train
- Thursday PM Run: Had Lunch about 4 hours before run and nothing on Run

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life
(50/0) – Total (659.3/15)
- ½ Cup Oatmeal W/Raisins (110/22.4)
-1ea Vespa (18/5)
-1ea Altred
- Also use the AMPHuman PR Lotion
- Total:  787.3 Cals & 42.4 gr Carbs

Ride Fueling:
- 2ea of 24oz bottle with 2 scoops of SFuels Train each (120/2 per bottle – Ttl 240/4)
- 1ea of 24oz of SFuels Race+ (100/15 )
- 2ea 24oz plan water
- 1ea Vespa at 2.5 hours – 18/5
- 2ea S!Caps at 2.5 Hours
-1ea Altred at 2.5 Hours
- Totals: 358 Calories  – 24 gr Carbs
- Totals for Pre and During Ride: 1145.3 Calories – 66.4 gr Carbs

The Week Ahead:
This coming week will pretty much be a repeat of this past week, except I will work to up my running a few miles to 25 and will avoid the fast day like this past week.  As far as riding I will try and keep it around 300 unless things happen to allow for a longer ride on the weekend and maybe it will then go to 350.  I will probably still have tired legs this week as the miles accumulate but with about 6 weeks of base training to go till I start the more specific work for November.

Last Week's Overview #53

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.

Weekly RunDown #194

“If you’re afraid of losing, you’re never going to take any chances.  If you don’t take chances, you’ll never have any fun in life.”

Dick Buerkle

Till racing and other events pick up I may be going to posting every two weeks as not as easy to get good articles as things are right now.  That said if I end up with an information filled week I will post that week.

T&FN Interview with Dick Buerkle from March 78'

Two time US Olympian Dick Buerkle has passed away at 72

Training Overview #53

Fast Women Newsletter #77 - June 22, 2020

It seemed inevitable but till today was not official but the 2020 NYC Marathon has been canceled.  Runners can get a refund or defer to a race in the next three years.

Lots of training and adaption is done to increase lactate tolerance and clearance but why not work to minimize lactate from accumulating in the first place 

Hope you do not have a fear of heights:)

Mo Farah to go after WR in the Hour Run on September 4th

iRunFar.com talks to catches up with Anna Frost

A talk with Frank Shorter

Remember the Tarahumara talked about in the book Born to Run - here a loot 10 years later

First road race in Tokyo in 3 months

Here is Part 4 of the history (1900-1919) of the 100 miler - Part 1, Part 2 & Part 3

As of today the Speedgoat 50k is still on for July 25th

A look at The Land Between the Lakes - a great race and where I did my first 50 miler

The top sportsmanlike moments in history

So what about Trail Running, well in truth any activity, social media.

If Everesting on a bike or running is not enough how about the Everestman event

A review of the new Topo Ultrafly 3 of which I just got a new pair and would pretty much agree with the take they have on these


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

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 July 15th. - NOTE, as of 6/30/20 this race has been canceled and made a virtual race

Come run the Officer Daniel Ellis Memorial 5K on November 7, 2020

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


OK, not exactly running but there is a lot of running involved in the Three Peaks Cyclocross


And here is the Three Peaks Fell Race - all running


Lopez Lomong - from Refugee to Flag Bearer


The Canyon with Cat Bradley


Kenenisa Bekele's 10,000M WR


2018 UTMB | CCC

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.

Training Overview #53 – Looking Ahead - Week of June 15 thru 21, 2020

Training Thoughts:  
While so much of this year has been focused on base mileage for running and riding this will come to an end at some time – just not sure when and much of that may matter where you live.  As for me I have two events that are still on the calendar and a couple I have just added.  The ones still to be done are the Kentucky Gravel Championships at the beginning of August and then the pacing of a friend in his first 100 miler in October.  To that I have added the Red Bud Century which had been postponed has now been rescheduled for October 10th and then I have added in a 5K for November 7th.  Of these the first three will all be done basically on base mileage as they are endurance events but the 5K in November is one I want to aim for and get a good time.  Thus, this will be my focus race for the year with possibly others being added in but the Officer Daniel Ellis Memorial 5K will be my focus and the date that will work from to develop a plan from.

After taking, and getting, my Lydiard Coaching Certificate I have been wanting to work out a plan using what I have learned but with no real date in the future to work backwards from I had been putting it off.  However, now I will use the November 5K as my peak race and develop a plan using the base I already and add on as the required schedule dictates.  What will be interesting, and I have mentioned this before, is how to use the basis of the Lydiard System and incorporate still training on the bike.  For one thing, and especially with some long bike rides in the future, the usual long run that would still take place even while in other than the base phase will be done on the bike to stay ready for KGC and the Red Bud Ride and even the pacing for my friends 100 miler.

I hope to get the frame work for the training plan done this week and then come back and fill in some more specifics with regards to workouts and such.  I will publish this frame work and then as it is updates will share it here as well.  I also hope that this working out of a plan will be a step forward in working towards coaching as I get opportunity.  I am looking forward to fine tuning the use of biking and running to be ready to perform at my best in both sports and to be able to share this experiment with others to help them.  The goal also is not simply to get faster but stay healthy as in truth those work hand in hand.

Stay tuned more to come.

Overview of Weeks Runs and Rides:
This was a good week of mileage riding wise in that I got the bulk of mileage – 284.3 miles – in 4 days of riding and with the previous Saturday’s ride of 73.6 I ended up with 357.9 miles in 6 days.  While most of the rides were at a comfortable pace I did do a Crit and the usual Temp paced Mid-Week ride.  The Crit went as usual with me not being able to hang with the front group but it did not help I rode about 90K before the race so just did not have the snap to stay with the front so simply stayed with the second group and rode hard but not all out.  With tired legs I rode 40 miles before the mid-week ride and then on the 4th of 6 times up the climb I lost the group and could not get back on so just finished up the ride.  Then on Saturday I did an easy ride to see how riding up some local grave roads would be as I have run them but not ridden them.  Not sure why I have not done this before – probably just thought they were too short – but while short they will do well to train on for KGC as they are steep and rough so will help with my handing skills.

For running this week two of my runs were on the same day as rides with one done on a day with no riding.  All of the runs were easy as my legs were feeling it this week.  As the goal is simply to get some miles in with no foot or leg issues that goal was met and hope to continue it this coming week.  Plan is to start working on a running plan to get a good 5K in on Nov 7th so will need to see how to fit in a good Lydiard plan to achieve a good race.

Sunday's Short Ride

- Monday: Ride – 63.12 Miles
- Tuesday AM: Pre Crit Ride 58.05 Miles  & Crit W/Cool-Down 12.32 Miles - Total 70.37
- Tuesday PM: Run – 4.12 Miles
- Wednesday: Ride – Pre Mid-Week Ride 40.06 Miles & Mid-Week Ride 30.15 - Total 70.21
- Thursday AM: Pre Meet up Ride 54.33 Miles  & Meetup Ride 26.23 Miles - Total 80.56
- Thursday PM: Run – 6.65 Miles
- Friday: Run – 5.38 Miles
- Saturday: Rest Day
- Sunday:  Ride - 8.17 Miles

Weekly Totals:
- Running Miles – 16.1 Miles
- Running Time – 2:22 Hours
- Riding Miles – 292.4 Miles
- Riding Time – 13:53 Hours
- Total Miles – 308.5 Miles
- Total Time – 16:16 Hours

Diet Notes:
See below for Weekly ride fueling

Weekly Fueling:
- Monday: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 24oz of plain water
- Tuesday AM: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – Pre-Race – 1 Maurten Gel & 24oz of plain water
- Tuesday PM: Had Lunch about 4 hours before run and nothing on Run
- Wednesday: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 24oz of Water with SFuels Race+
- Thursday AM: Pre Ride – Cup of Coffee with Heavy Cream and 1 Scoop SFuels Life – During Ride - 24oz of Water and SFuels Train
- Thursday PM: Had Lunch about 4 hours before run and nothing on Run
- Friday: Cup of coffee with heavy cream before run

The Week Ahead:
The plan for this week is much like last, with another base mileage week of  250 - 300 miles.  For now the plan will be to ride 100 on Saturday but if it is on Zwift or on the roads will depend on the weather.  Also, will try and put the mileage in but keep the effort down to work to revive the legs while still getting some mileage.  Depending on how I feel I may try anther Crit on Tuesday or Thursday but not sure yet.  I also want to ride – at least once – my route up the local gravel climbs I have around me that I rode this past Sunday – with one extra one nearby that I did not do Sunday.

With regards to running the plan 15-20 miles over 3 days with 2 of those days being ones with both a ride and a run and one with a run only.  As with the rides these will be easy runs just to work mileage up.  I may run a race on July 4th but not sure yet and if I do I am not sure if it will be a 5K or 10K – we shall see.


Last Week's Overview #52

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.

Weekly RunDown #193

"I don't think I had as much ability as some others 
but I put more into it,"

Joe McCluskey

Bronze Medalist 1932 Olympic Steeplechase

Article on the 1932 Steeplechase that Joe McCluskey got 3rd in

My Training Overview #52

Fast Women Newsletter #76 - June 15, 2020

I know it was cool when I did my R2R2R but running at as the sun comes up is a great way to start the day - especially on a trail

Need some ideas for a new running hat

I have seen some runners use the Peloton Bike here is how to load Zwift on your Peloton Bike - you will need power meter pedals

Top mistakes highly motivated athletes make and why

An article on Sally Kipyego  - the 2012 Olympic 10.000m Silver Medal winner and now American citizen and member of the US Olympic Marathon team

W\hat can we learn from Kipchoge's slowest 10K in years

An Anton sighting

Dr. Maffetone looks at fasting

The Oregon Track Club and Atlanta Track Club will compete virtually and and it will be streamed on Saturday

I guess the 2020 London Marathon is just holding out on canceling the already postponed event for Oct 4th - here is the latest.

Brendan Foster, the founder of the Great North Run that was just canceled, is not so sure London will take place this year.

With regards to London the 2021 event will be the GB Olympic Trials for the marathon

Jim Grelle, the 4th American to go under 4:00 in the mile, passed away on June 13th

Here is an interview with Jim Grelle from a little over 3 years ago


Masters Running News
69 Year Old gets the Supported 310 mile Superior Trail FKT


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

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 July 15th.

Come run the Officer Daniel Ellis Memorial 5K on November 7, 2020

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


2019 - Moab 240


2012 Olympic Steeplechase


An Almost Perfect Race with Courtney Dauwalter


2006 Commonwealth Games 5000m


We always think of Kipchoge as a Marathoner but here is an indoor 2mile from 2012


A look back at the 1984 Women's Olympic Marathon


An Unlikely Race

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.

Training Overview #52 – Rest Week Achieved! - Week of June 8 thru 14, 2020

Training Thoughts: 
Last week I had talked about resting being part of ones plans and as important as working out.  Not riding and running this week, till a ride on Saturday, did get my shin feeling better. This just made one of my points from last week.  That point being that you can take a few days off now and get rid of an issue or try and just cut back and run or ride through an injury and often then still need an extended rest later.  In this case the rest now paid off and I will be able to get back to training.

The one thing I will need to keep an eye on is with running to make sure my shin stays healed. While I am pretty sure the shin issue was a result of my trail running incident I am not totally sure so need to just make sure the shin issue does not come back by doing too much too soon.  While my previous plan of running less days but more on each day seemed to work but maybe 30 miles on a twice a week plan might be too much right now.  For right now will try shorter, 4-6 miles up to 5 times a week and see how things go.  This will entail riding in the AM and running in the evening so will see how this goes.

Right now I have 3 events on my schedule – Kentucky Gravel Championships, Redbud Century, Pacing at the NoBusiness 100 and the Daniel Ellis 5k – and while I know things can change at least I do have something to look and train toward.  Since the KGC, Redbud and NoBusiness will work fine on my base I am going to work on a training plan to get the best 5k I can in the first part of November.  I want to program my training using the Lydiard plan to peak for November 7th.  Will be fun to figure out the use of riding to fit into the Lydiard Pyramid and work to get the fastest 5K I can.  I would like to break 19:00 but if I can get under 19:25 I would be happy as that would be my fastest in some time.

I hope you take away from this that rest is important. Not only when training hard but also when injured.  I realize if you have a race near to an injury you may want to train through it and rest after the race but for most instances it is best to get rid of an injury as soon as you can and training as you always do through them quite often just does not work.  I would also add that often at times when an injury is in play having a coach can make things easier as far as what to do since a coach can often have a view of things we as athletes do not have.  Still will be hard to follow through if you are like me but as I found with my shin the best thing I did was take 6 days off.

Overview of Weeks Runs and Rides:
As planned, well pretty much as planned, I took off this week till Saturday from running and riding to deal with my shin issue.  The good news is that the time off from last Sunday till this Saturday mornings ride allowed my shin to heal and it felt good, even after the long ride Saturday. It for sure was difficult to not ride as my shin was feeling good Thursday and put off riding Saturday.

As far as the ride Saturday it was a nice day out with the guys.  For most of the ride it was an easy pace and ended up with an average HR of 129 for the ride.  That said I did push a little harder on many of the climbs just to keep a good pace and also to see how my power looked as just mounted my Stages Power Meter on Friday.  Thus on the climbs which were all pretty short but often steep my HR got up to the 150’s near the top as climbs around here tend to get steep and I was avoiding small gears.  Also, part of my plan was to work on my breathing since I have a mild case of exercised induced asthma, have had pretty much all my life, and the key thing for me is to control my breathing as if I let it get out of hand I start gasping and it takes much longer to get things back to normal.  On all but one climb I accomplished controlling things – the one that was more difficult was one where as I came a round the bend on the climb it got much steeper and did not want to change gears and drop the chain.

Also, for this ride as we got near the end I realized that the other guys were setting up for the sprint.  Truth is I was not wanting to really sprint today so from about a mile out I ramped up the speed knowing full well I was just dragging people along to sprint by at the end, but that was sort of my job when I raced.  I was pretty happy as right before I got passed, about 100-200 meters before the line I had my speed up to over 36mph so was happy with that as had pulled for quite some time.  When they went past I probably should have tried to go but I hesitated and it was too late – maybe next time.

As far as power I hit my max on one final stretch of a climb at 816watts for a second I guess.  However, in looking at my stats I did get to 729W for 10 seconds and even got to 491 for a minute.  Need to figure out my power for the last mile but as stated above I was happy with my 36.7 MPH to finish up the ride and even actually went faster than last weeks time trial on the back 4 miles of the TT course – but no real headwind this week.

All in all even with some hard efforts in large this was an easy ride and felt great.  I can tell all the long rides I have been doing are making a difference.  I will need to work on speed so I can sprint if I need to but that will come with work.

Saturday’s 70+ Miler

- Monday: Rest Day
- Tuesday: Rest Day
- Wednesday: Rest Day
- Thursday Rest Day
- Friday: Rest Day
- Saturday: Ride – 73.61 Miles
- Sunday:  Rest Day

Weekly Totals:
- Running Miles – 0 Miles
- Running Time – 0 Hours
- Riding Miles – 73.61 Miles
- Riding Time – 4:01 Hours
- Total Miles – 73.61  Miles
- Total Time – 4:01 Hours

Diet Notes:
Saturday’s ride was a good one and without making an effort to minimize caloric and carb intake it was quite low and I felt great.  All the calories on the ride were in my SFuels drinks and a very small amount from Vespa but that is it.  Also, in this as can be seen above in a description of the ride I did have a number of hard sections where my heart rate did go well above my cross-over point.  Figuring it was other than the last push to the end of the ride the hard sections were on short hills and thus probably the length of the efforts that allowed for a low carb intake without any adverse effects.  Again, I do not go into the ride seeking to overly limit calories and carbs but work to better go by feel so as to have an intake that meets the needs of the ride.  I can add to this that I knew this ride was not going to be as long as some other rides so knew needs were less.  Many times my intake is not only for the present needs but also to forgo issue later in the ride.

As with all things you need to see what works for you but I can confidently say being fat adapted and having metabolic flexibility is a very useful tool to have.  The flexibility means you do not need the massive intake of calories so often needed when carbs are the main source of energy but it also means you can switch back and forth to what source of energy works best for the effort at hand.  Thus when going harder and with an elevated HR you can switch to carbs as a source but then go back to fats when you reduce your HR.  This means you do not deplete your carb stores as you do when all you burn is carbs.

I do want to add here, and also remind you that I am an SFuels Ambassador, that after the ride I used the new SFuels Recover drink.  Presently the only flavor is Chocolate and to me it has a great taste in that it is a light flavor and the last think I want is a thick chocolatey drink.  Now I will say I mix mine with 24oz of water instead of the 16oz which does water it down more but even at 16oz it is a light flavor.

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

- 1 Vespa
- 1 SFuels Bar
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total: 857.3 Cals & 35 gr Carbs

Ride Fueling;

- 1.5ea of 24oz bottle with 2 scoops of SFuels Train each (120/2 per bottle – Ttl 180/3)
- 1ea of 24oz of SFuels Race+ (100/15 )
- 1ea 24oz plan water
- 1ea Vespa at 2 hours – 18/5
- Totals: 298 Calories  – 23 gr Carbs

- Totals for Pre and During Ride: 1155.3 Calories – 58 gr Carbs

The Week Ahead:
Plans for this week is to get back into riding and be in the 250-275 mile range.  If I do a long ride this week will sort of depend on how things go but will adjust my rides Thursday and Friday to accommodate.  With regards to running the plan is to run 3-5 days this week but no more than 5 on any of those days.  I will ride in the AM and then run in the afternoon as time allow and how my shin feels - goal is just to get back into running.  Depending on what I ride will fit it all in with Sunday being a rest day.

Last Week's Overview #51

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.

Weekly RunDown #192

"For me, running has always been more about getting out in the 

natural environment than it is about exercise or training."

Joss Naylor

Runner's World interview with Joss Naylor - source of quote

The Legend of Iron Joss

More on Joss Naylor, Fell Runner

Training Overview #51

Fast Women Newsletter #75 - June 8, 2020

Busy weekend on the treadmill with 6 WR's from the 1/2 marathon for Sara Hall & John Raneri to the Marathon & 50K for Rene Metivier and Tyler Andrews at the Chaski Challenge

While I would fall on the Lydiard side of things there a look at both: Endurance Speed or Speed Endurance?

You gotta really want to Everest to do it in your stairwell - 295 laps

Zach Bitter and Dr. Shawn Baker talk to Dr. Dan Plews on the Human Performance Outliers Podcast. Dan is an Applied Sports Scientist (PhD Exercise Physiology), researcher, and endurance coach.

A new feature, well where I live will be new in around July, called Local Legends - wonder how many segments out may way here in the sticks of Kentucky will fall into this category

I posted on Michael McKnight's Zero Calorie 100 miler a few weeks ago and here is more on his run.

Hey there was a 10K run in Germany this past weekend - just 8 men and 7 women - called The Berlin 10K Invitational.  Nice there was a race but do not think this sort of race will do much over time since so few can take part. More on the race here.

2019 Women's World 400m Champion misses 3 tests and technically is to be suspended for 2 years, will she?

Track & Field News, The Pre Chronicles: Part 7 - The 72' Olympic Campaign.  Here are Part 1, Part 2, Part 3, Part 4, Part 5 & Part 6 - Good Stuff

Good article on the need for Metabolic Flexibility if you are low carb and searching for performance and not where you think you should be: Escape From the Low Carb No Man's Land

While on the subject of "diets" - I really do not like that word as it is most often not used correctly - here is an article by Dr. Mark Cucuzzella that looks at the CNN reporting on a US News and World on 2020 Diets - needless to say it had issues

The MA RA TH ON Virtual Relay was this past weekend - a look at the race in the numbers

The 100 Miler Part 3 - here are Part 1 & Part 2


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

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


Naylor's Run 1996


Interview with Joss Naylor at 77


Rooted | The Story of HURT


Laugavegur Ultra Marathon Iceland - Race Documentary 2015

Journey - trail running in the US national parks

From 2014 The Squamish 50/50


1976 Three Peaks Race


Dark Peak Fell Runners

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.

Training Overview #51 – Are You Willing to Not Run or Ride for a Week? - Week of June 1 thru 7, 2020

Training Thoughts:

I asked the question in the title because it is one I often have to ask myself.  As I have shared over and over I like to train and often it can be to my detriment, even though I know better – and truthfully am doing better but not where I need to be yet. Often this is an area where the phrase “do as I say not as I do” comes into play as I will often suggest that one take time off either for just recuperation or to deal with injuries but with me it is hard to not run or ride for a week.  I often justify things by saying I will just do less but that often misses the point and then while I may do less I find it is not always enough-less and also the effort may be too hard as I may think more of distance/time than effort.

I share all this as I deal with my shin/ankle issue that came up a little over a week ago, and seemed to come out of nowhere as I was doing so much better with my Posterior Tibial Tendon (PTT) issue and while having a little soreness in the front of my shin had figured I had bumped it.  After a week of not running but riding a good amount, as riding usually seems fine when I have a “running” injury, I still have some swelling but it is largely in the shin area now as the ankle swelling is mostly gone.  I could say it is better than it was as, again, my ankle swelling has pretty much all gone and the soreness is less but I can’t say it is better as there is still soreness and swelling. While riding does not seem to bother it as much as running, since no pounding, I do notice when climbing or needing to work things more it does seem a little more sore.  This seems to be a case of riding not necessarily making things worse but adds enough stress that it does not allow it to heal as it should and may be extending the healing process.

After my ankle swelling went down, but shin soreness and swelling remained, I began to wonder if my initial thought about it being from an ankle sprain was incorrect.  While the twisting of my ankle may have exacerbated an existing issue I am thinking the symptoms seem something other than shins splints but not really sure.  I initially wondered if it was Compartment Syndrome, or a less serious form of it, but while I have swelling and some tightness I do not have many of the other symptoms – could be just a bad strain on the shin muscle - so I am just not sure.  I will be going to the PT this week and hope to get a better idea of what it is and a plan of action.  Till then, and possibly for the rest of the week, it will be no riding or running.  I think I could ride if I spun a higher cadence but to be safe and to help to get the swelling down and healing farther along the road I am just going to rest it as much as I can.

This then comes back the initial questions in the title. While I think I may be able to, as stated above, ride easy and just spin I have to ask why and what would it accomplish.  With no racing till August, so a lot of time to get ready even if I took off 2 weeks, and if I look long term at what is best for my health and future goals taking time off should be an easy answer, what is 2 weeks in the large scheme of things, but if you are like me it is not usually as easy a decision as it should be.

Having a combination of a “Fear of Missing Out” (FOMO) and just wanting to train makes having a long -erm goal, such as health and performance (in that order), all the more important.  It is important because it is by having a long-term goal you can weigh the short-term time of rest to heal against how not resting will affect those goals.  In my case not fully resting and maybe just training less might work and after many weeks have the issue gone or, and this is what usually happens with me, I will end up needing to take a week or too off later when things do not fully heal and long term I am actually farther behind in training by putting off what should have been done initially.

From this I hope you take away at least a couple things:  First, is having a long-term goal that not only focuses on results but has at its most important component that of good, no great, health.  Secondly, do not see resting an injury just as a negative – even though it will seem as such at the time – but as having some positive aspects in that you will get needed the rest that probably is needed.  Having these two aspects thought through now makes for easier decisions later. Just remember in the grand scheme of things 1-2 weeks off is a small price to pay for years of athletic performance.

Overview of Weeks Runs and Rides:
Due the shin/ankle issue I took off this week from running.  While I did not run I did end up getting in more riding miles than initially planned.  My goal for the week was to ride 200+ miles and I had that by Thursday and then as the weather was good and I felt pretty good I decided to ride a Century, 12th one of the year, so ended up with a little over 300 miles for the week.  Probably doing 300+ miles riding was not the wisest, even though the pace was not hard on them, with regards to my shin.  I was happy with the weeks riding as felt pretty good on the rides and the Century went very well in that it felt great even with a good deal of climbing at over 8200+ feet and it being a hot day and always nice to get outside when one has been riding in the basement so much.

Also, this week I did my first time trial in many years in doing the Barnsburg Road Time Trial (8 miles) out near Somerset.  Without looking to peak for it, even rode in the AM, and not being very rested I think the TT went great for a first one in years.  I rode 20:31 on a windy day, headwind coming back, and know many places I could pull out time so look forward to the next TT to get my time under 20:00.  Need to do some more TT work to get a better feel for gearing and keeping a good pace and not letting up as I did on this one.

Saturday’s 100 Miler

- Monday: Ride – 50.23  Miles
- Tuesday AM Ride: 8.69 Miles Warmup & 25.29 Miles Meetup - 33.98 Total
- Tuesday PM: Ride – 10.54 Miles TT Warmup &  TT 7.97 Miles & 8.22 TT Cooldown - 26.73  Total
- Wednesday: Ride – 19.05  Miles Warmup & 32.51 BMTR Mid-Week Ride - 51.56  Total
- Thursday Ride – 12.05 Miles Warmup &  30.14 Miles Meetup Ride - 42.19  Total
- Friday: Rest Day
- Saturday: Ride – 100.56  Miles
- Sunday:  Rest Day

Weekly Totals:
- Running Miles – 0 Miles
- Running Time – 0 Hours
- Riding Miles – 305.3 Miles
- Riding Time – 15.24 Hours
- Total Miles – 305.3  Miles
- Total Time – 15.24 Hours

Diet Notes:
See below for Weekly ride fueling and then the fueling I did for Saturday’s Century.  Even with a low intake of calories and carbs on Saturday felt good on the ride.

Weekly Fueling: Monday through Thursday all were done with a pre-ride coffee with cream
- Monday: 24oz of plain water
- Tuesday AM: 24oz of plain water
- Tuesday PM: 24oz water with 1/2 packet SFuels Race+ (Drank a little before TT and then some on cool down) also had one Maurten 100 before TT
- Wednesday: 24oz water with 1 scoop SFuels Train
- Thursday: 24oz water

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life

- 1ea 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;

- 2ea of 24oz bottle with 2 scoops of SFuels Train each
- 1ea of 24oz of SFuels Race+
- 1 ea 24oz plan water
- 1ea SFuels Bar
- 1 F-Bomb Nut Butter
- 1ea Vespa at 3 hours
- 2 ea Altred (1 at 2 hours and 1 at 4 hours)
- 4 ea S!Caps (2 ea at 2 hours and at 4 hours)
- Totals: 748 Calories  – 43 gr Carbs

The Week Ahead:
As talked about at the start of this post the plan for this week is to not run or ride for the entire week and to let my shin heal up completely.  Then come back slowly the first week back.  Also, based on possibly how I was doing my runs, longer ones but only twice a week, I am going to try shorter ones and may be 3-4 a week to see if it works better.  With Boston no longer on the schedule I can back off on longer runs till much later in the year.  Bottom line it so get rid of this current issue.


Last Week's Overview #50

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.

Weekly RunDown #191

"It's not the best athlete who wins, 

but the best prepared."

Arthur Lydiard 

Training Overview #50 with some more thoughts on Base Building

Fast Women Newsletter #74 - June 1, 2020

If you are interesting in taking the Lydiard Levels 1 &2 Coaching Certificate Course there will be a couple held in June - Check out links for dates

This is from Canadian Running but the idea of supporting local running stores at this time translates to wherever you are

While not directly related to running most you know I ride a fair bit and in talking to some shop owners things have been fairly good during these times as people get their bikes fixed and buy new ones and it is a trend that is not just local to me

While I wish the Topo Ultraventure had a little less volume, as I have low volume feet, these shoes did work great for my R2R2R last October - here is a review of them.  Yes, I need to do a review of the Topo Zephyr and also will want to do one on the new Topo Ultrafly 3 - hoping to get them done by the end of the month - well at least the Zephyr by then.

From being born in Somalia and twice escaping civil war to being the Dutch marathon and half-marathon record holder

Alberto Salazar will be back in the news as the date was set for his appeal in November

iRunFar.com's interview with Ultrarunner Darcy Piceu

 All the craziness on the streets hits home as Billy Yang's, you have seen his videos if you read my blog and if not follow the link, families store in LA was looted and at one point the building was on fire - they have set up a fund to help them.  See below for video by Billy on the 2013 Speedgoat.

Well there was the beer mile and now the Blue Jean Mile and the record is 4:06.25.  Did not look like he had skinny jeans on as too many wrinkles - will they have to set a standard for style of jeans next. - See Video Below

This podcast is on my list to listen to today as The Physical Performance Show talks to Joe Friel.  Joe is a cyclist but his book Fast After 50 is a great one no mater your sport - here is a review I did of it.

Another podcast to listen to is Trail Runner Nations talks with Zach Bitter and Matt Fitzgerald

Master Your Mental Game with Pro Sports Psychologist Justin Su’a

As of today the Speedgoat 50K/28K is still on for July 20th

This 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

Need some new sunglasses, here is a review of some for all conditions from Ultrarunning Magazine

A look at the progress of Hayward Field on the Hayward site and here is a video look inside and here is another one

Comrades goes Virtual for June 14

World Athletics working to set out a plan to build up athletics

After the success of the May 1st event there will be another Virtual Trail Running Film Festival June  6th at 5:30PM PST - cost is $10



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


1984 Olympic Men's 1500m Final


Blue Jeans Mile World Record


With the Speedgoat 50K looking to be the first, or one of the first, trail race post lockdown


And here is the video of the 2013 Speedgoat by Billy Yang


Kenya has not always taken the top spots in the Olympic Distance races - Kenyas First Gold was in 1968


1948 Olympic 5000M

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.