Weekly RunDown #115

Peter Snell and Arthur Lydird

"Athletes need to enjoy their training. They don't enjoy going

down to the track with a coach making them do repetitions until

they're exhausted. From enjoyment comes the will to win."

Arthur Lydiard

A look at Lydiard's training and how little has changed with all the "science" we have

This week's Interview Tuesday was with Leighton Phillips, founder of SFuels

Here is the review I did of Dr. Mark Cucuzzella's new book - Run for Your Life

iRunFar.com's This Week in Running: November 19, 2018

LetsRun.com's The Week That Was in Running: Nov 12 - 18, 2018

The NCAA D1 X-Country Championships were this past weekend and this is a recap of the action

And pictures of the NCAA Championships

A look at CBD for athletes

Cross Country should be a key ingredient in the training of runners from 800m to the marathon and trail runners can learn from X-Country training as well.

A look at John Seiler (1903-1983) - The Flying Yank

Ida Nilsson gets the women's FKT for the R2R2R - 7:29:16.  Then 2 days later Sandi Nypaver ran it in 7:33:05 (UPDATE: Just was let know about this:  Taylor Nowlin went faster on 11/21/18 going 7:25:58)

114 men go under 65 minutes in this 1/2 marathon in Japan

Edward Cheserek won the 82nd Manchester Road race in a record time on a very cold day.  Here is the LetsRun.com's post on the race

Another look at the Vaporfly 4% and how it works - so the question will inevitably come up as to whether it should be allowed.

Article on stretching and the benefits of Static and Dynamic stretching and when to do them

Exercises for your feet you can do at your desk

Western States 2019 Lottery Statistics

Should be a good race at the Liverpool Cross Challenge

A look at American men's marathoning

USATF names Shelby Houlihan and Noah Lyles as AOYs

Another reason to search out a running group to run with

Farah is set to run the 2019 London Marathon and hope Eliud will be there as well.


Masters News
Age should not stop you from running Ultra's - it is not stopping this man

85 year old Ginette Bedard still averages 10 miles a day


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)

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

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100 December 1st, 2018 in Falls of Rough KY

If you are in, or near, Elizabethtown KY on December 8th plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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


Races this Coming Week
Black Diamond 40 Miler, Jackson, TN - Nov 23, 2018
Saint Sebastian 100, Sabastian, FL - Nov 24, 2018
Ghost of Seattle Marathon, 1/2 Marathon & 50K, Seattle, WA - Nov 24, 2018
Big Dog Ultra Trail Run, Ruston, LA - Nov 24, 2018
Quad Dipsea, Mill Valley, CA - Nov 24, 2018
Hill Country Ultra 50K, Vanderpool, TX - Nov 25, 2018


Past Weekend Race Results
JFK 50 Miler, Boonsboro, MD -  Nov 17, 2018
Chimera 100, Cleveland Nat. Forest - Nov 17, 2018
The Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 18, 2018
Harrods Creek Trail Bash 5K/10K, Prospect, KY - Nov 18, 2018
Pilgrimage in the Park 5K Trail Run, Pulaski Cty Park, KY - Nov 22, 2018


A look at the JFK50 - Seeing the trail conditions makes Jared Hazen's (5:34) & Zack Miller's (5:41) times even more impressive


Running Four Days - The Moab 240


Many may remember Joshua Cheptegei's massive blow up at the 2018 X-Country world's after leading but he did not let it define him as he just set the 15K World Record on the road at 41:04.  Says much about him and how he is willing to go for it in races but not let it set him back if he fails


Here is his WR run


Ultra Trail Snowdonia - 2018


Just because I love to watch these old races - Cram - Ovett & Coe were great to watch and then throw in Steve Scott, Coe and Scott not in this race,  and you have some of the best racing

Weekly RunDown #88

"If you are not enjoying training, stop all anaerobic training. Go out for a long jog, so slow that the old ladies with shopping baskets go past you. Do that until you start to enjoy it!"

Arthur Lydiard

Alex Hutchinson writes on The Ultimate( Evidence Based) Guide to Recovery

A look at Ann Trason's run at the 1995 Western States 100 where she was 2nd overall for the second year.

This week's Interview Tuesday was with Alabama runner David Corrie

The US women take 3rd at the Trail World Championships and the men get 4th

Well Gary Cantrell, aka Lazarus Lake, is on his trek across the US

An article that looks at "What extreme athletes can—and can’t—tell us about human endurance" and looks at Scott Jurek and Jennifer Pharr Davis as well as insights from Alex Hutchinson's book Endure

iRunFar.com's This Week in Running: May 14, 2018

LetsRun.com's The Week That Was In Running: May 7-13, 2018

How Gordon Ainsleigh qualified for this years Western States 100 at the Umstead 100

You may have heard his name but what do you know about Ian Torrence

Looking forward to a good Bowerman Mile at the Prefontaine Classic May 26th, 2018

A win at Boston changes everything for Desi Linden

For all the talk about legalizing gambling interesting to see that gambling as we know it may have been spurred on by Competitive Walking, yes walking.

How about a Road Running League

Nice article on Mark Cucuzzella and extending his streak to 31 years with a sub 3:00 marathons - but even more you see his great attitude in dealing with this year's Boston

Write up by Steve Speirs on his run at Dawn to Dusk to Dawn (D3) which did not go as planned but he shares lessons learned

Maggie Guteri also writes about her run at Dawn to Dusk to Dawn

A look at Piriformis Syndrom which can be a real pain in the butt - I know from personal experience

Check out Zack Bitter and Dr. Shawn Baker interview of Jeff Browning

Jospeh looks at his upcoming run at the Mohican 100, his first 100, and talks about the difference between "motivation" and being "driven" - some good distinctions to think about

Hope there is a good field at Chicago as Rupp and Hasay will be back

Some exercises for your ankles and feet

Need more time to run, here are "11 Creative Ways to Find More Time to Run Today"

As a reminder if you need a podcast to listen to I have a post that I update with new ones as I find them, so check out Podcasts and More Podcasts

As I mentioned last week there is a new Balanced Runner Online Camp starting May 26th with sign up starting May 20th, here is a review of the Balanced Runner I did after I took the class.   I hope some of you were able to try the free The Mind Your Running Challenge.  As I mention in my review if the class seemed strange you are not alone but I do think the underlying principal is one we need to learn, and if you are like me it may take longer to learn than some.  That principle is that our bodies have a natural way to move and often with all the info we get inundated with we start to force what is not really natural and it can take some effort to get back to it.  Also, there is a 90 day guarantee from the purchase date as well as being able to take the class again, as I am doing, at a later date  - To be upfront these are affiliate links but I would share either way as I hope you can see in my review.

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

Here in the South-Central Kentucky area we have our own running camp if you are a JV or Varsity distance runner. Look at attending the 3 day KY Elite Distance Running Camp being help July 12-14 in Somerset KY.  This camp is put on by KY 2000 AA State Cross-Country Champion Daniel Roberts who I interviewed at the end of February.  The price for the camp is $50 but it increases after April 15, 2018 at 11:59pm EDT.   You can also get information at the KY Elite Running Facebook page

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing


Masters Running News
While not directly talking about running still these are good points to keep in mind

Epic Ultras' featured runner for February 2018 is Joe Galloway

Sad to hear Bob Hayes (91) passed away.  If you have not seen the short documentary,  , on him, see trailer below, you need to - you can rent or buy it here



Races this Coming Week
Cruel Jewel 50 &100, Blairsville, GA - May 18-19, 2018
Ultra Trail Australia 100K, Katoomba, NSW - May 19, 2018
Keys 100,  Key Largo, FL - May 19, 2018
Silver State 50/50, Reno, NV - May 19, 2018
North Downs Way 50, Worthing UK - May 19, 2018
The Transylvania 100, Transylvania, Romania - May 19, 2018
Horse Capital Marathon & 1/2 Marathon, Lexington, KY - May 19, 2018


Past Weekend Race Results
Transvulcania, La Palma, Canary Islands - May 12, 2018
Trail World Championships and Penyagolosa Trails, Castellón de la Plana, Spain  - May 12, 2018
UROC 100k, Skylark, Virginia - May 12, 2018
Ice Age Trail 50,  La Grange, WI - May 12, 2018
Orcas Island 50 Mile/Marathon/Half, Orcas Island, WA - May 12, 2018
Priest Lake 50K & Marathon, Hill's Resort, Priest Lake, ID - May 12, 2018
Lijiang Skyview Adventure (65K), Lijiang, China - May 12, 2018
Dawn to Dusk to Dawn Track Ultras, Sharon Hill, PA - May 12-13, 2018


Ultra Man


A look at FKTs


Here you go - the Transylvania 100K in Romania - Start and Finish at Dracula's castle - course looks like a tough one


Flagstaff Extreme Big Pine Trail Runs 2018


Stian Angermund-Vik VK Transvulcania 2018


Ultra-Trail Australia 2018 is this weekend

Weekly RunDown #77

Arthur Lydiard (L) & Ray Puckett (R)

“My most frequent admonition to athletes and coaches is: train, do not strain.”

Arthur Lydiard

If you want some info on Arthur Lydiard here is the Lydiard Foundation YouTube page

This weeks Tuesday Interview was with Kentucky Runner Daniel Roberts

The Fine Art of Goal Setting from the Topo Athletic blog

Looks like an interesting retreat: The Way of the Runner

How about this marathon in Canada with it's 8 X 5K loops

Report on the Pan American Cross Country Championships won by Joe Gray and the US team won as well, here are the results.

Article on Micke Wardian at the One City Marathon in VA but it speaks about his other races as well

From Inov-8: The A-Z's of Ultra Running

Need an extra sensory deprivation test for your next ultra, then try The Tunnel Ultra that takes place all underground in Bath, Somerset through the Devonshire and Combe Down tunnel

Amy Cragg gets 3rd in Tokyo and becomes the fifth fastest American women in the marathon as well as knocking over 5 minutes off of her PR.

Check out the last 250meters of the Women's 3000M Indoor World Championship race last night.  Here is the full race.  Here is Runner's World's look at the race

Junk Food is a growing business and often thrives on deception - by leading consumers to think they are getting other than Junk Food

Also from Inov-8, here are some tips from Avery Collins on How to Run 100 Miles

In other Tokyo news it was a great day for Japanese marathoning as 9 Japanese men went under 2:10 and 4 more were between 2:10 and 2:11

Some good stuff from Mario Fraioli in this weeks The Morning Shakeout

Ever wonder why we see few, if any,  Kenyans in Ultra's, well this article looks at a possible reason: Why don’t Kenyans run ultramarathons?  Do notice than when speaking of winnings it is not just so they can live better but "running offers them a way to change their lives, to escape poverty and to help their families and communities."  I have known a few Kenyan runners and even just reading about them you find that often winning is about community and how their winning can help themselves and others.  I am sure this may not be true of all but for most it does seem to be the motivator and I would say a noble motivation at that.  Maybe it is not just - altitude, running to school and other such things often attributed to the East Africans success - but also a desire and feeling of need to help their community that drives many.  A motivator missing from many in the US I would say.

iRunFar.com's This Week in Running: February 26, 2018

LetsRun.com's The Week That Was in Running: February 19-25, 2018

Interesting as the Gasparilla Distance Classic (15K originally but now has other distances) was this weekend and I missed that it was being run.  It used to be a big race with lots of name runners back in the day - look at some of the past winners here.  It is still big with regards to people, 30,000+, and still gets some names but not the same as I remember it - Oh there is one of those "in my day" sort of statements - I must be getting old.  It is the changing face of racing where big numbers do not mean you need to have big names.  Sara Hall did run this year in the Half-Marathon and won with a course record

Kaci Lickteig (Pixi Ninja) shares about here Long Road to Recovery

Having spent 3 weeks running I can attest to the fact you need to adjust things more, even if you wear spikes, when running in the snow.  The Balanced Runner writes a couple articles on this subject: How to Run on Ice (and avoid blisters in heat!) & Cold Weather Running Injuries–is your gear raising your risk?  The article on clothing is interesting as we seldom think about how clothing affects how we run.

This was mentioned in Tuesday's interview but if you are in the Somerset Ky area the KY Elite Distance Running Camp is July 12-14, 2018

If you want info on switching over to a Low-Carb High-Fat endurance training and racing then check out the SFuels 2018 Quick Start Guide - just to let you know if you did not already I am an ambassador for SFuels


Masters Running News
Guy Bracken runs 4:39.84 to get the M55 indoor mile record

Joe Gough runs 2:16.65 to get the M65 indoor 800m world record

Interview with Joe Friel - You Can Still Be Fast After 50


Races this Coming Week
IAAF Indoor World Championships, Birmingham, UK - March 1-4, 2018
Monument Valley Ultra, Monument Valley, UT - March 3, 2018
Old Pueblo Endurance Runs (75, 50 & 25 Milers), Sonoita, AZ - March 3, 2018
Way Too Cool 50K, Cool, CA - March 3, 2018
Umstead Trail Marathon, Raleigh, NC - March 3, 2018
Chino Hills Spring Trail 1/2 Marathon, Chino Hills State Park, Brea, CA - March 3, 2018
Chattanooga Marathon, Chattanooga, TN - March 4, 2018
Caumsette 50K (also the USATF 50K Road Championship), Lloyd Harbor, NY - March 4, 2018


Past Weekend Race Results
Transgrancanaria, Las Palmas, Canary Islands - February 23-24, 2018
Mount Cheaha 50K, Delta, AL - February 24, 2018
The Black Mountain Marathon and Mount Mitchell Challenge, Black Mountain, NC - February 24, 2018
Orange Curtain 100K/50K/30K/10K, Cerritos, CA - February 24, 2018
Gasparilla Distance Classic, Tampa, FL - February 24, 2018
Antelope Canyon Ultras, Page, AZ - February 24-25, 2018
Phoenix Marathon, Mesa, AZ - February 25, 2018
Tokyo Marathon, Tokyo, Japan - February 25, 2018


In the space of an hour at the 1960 Olympics NZ won the 800m and 5000m, both coached by Arthur Lydiard


This is a documentary made on this "Golden Hour."  I have not been able to find this NZ documentary as only bits and pieces are on YouTube that I can find


Zack Bitter on that Topic many do not like to talk about - Failure


The latest Mountain Outhouse News


Video on the 2017 Hardrock 100


Billy Yangs new video - 15 Hours W/Amelia Boone


A look at the 2018 Rocky Raccoon 100


This is what you call fast - Kenenisa Bekele's 5000M WR of 12:37.35 ( 4:03.77/Mile Pace )


The Long Journey | Tor des Geants


Jamil talks about his Barkley training

Weekly RunDown #61

Arthur Lydiard

“When aerobic running becomes a daily habit, strength and confidence follow.”

Arthur Lydiard

iRunFar.com's This Week in Running: October 30, 2017

LetsRun.com's The Week that Was in Running October 23-29, 2017

MAF (Maximum Aerobic Function) Training is not just for runners

A look at the stages one goes through in a 100k

If you run in Injinji socks they have a new Ultra Run Collection coming out in the spring of 2018

Sports Illustrated article on Meb: Meb Keflezighi's Indelible Mark on U.S. Distance Running

Runner's World video series on Meb Keflezighi

New York Marathon US Men's Preview & US Women's Preview

Lelisa Dessisa and how he wants to use lessons learned on the Breaking 2 Project to his run in NY

A look at tight Hip Flexors and why they are bad for runners and some ideas on how to deal with them

If you have heard of Dry Needling but not sure what it was here is an explanation

Mark Sisson talks about Keto Carb Timing, Fat Burning Aerobic Zone & Stored vs. Dietary Fat

Anyone heard of any of these little known, at least to me, trail races

Once I get my niggling issues dealt with I want to set up my epic adventure with some friends - here is Karl Hoagland's

Some thoughts on that mysterious thing, to some, called The Taper.  At the end of the day how one tapers will vary but in large if you have in important race The Taper is important

This Saturday is the USATF Trail Marathon Championship

One of my favorite runners, Yuki Kawauchi, makes his French racing debut this Sunday at the 10th Marathon des Alpes-Maritimes NIce-Cannes

Protein timing, insulin impact and fat burning for endurance athletes

Another interview with Francois D'haene on his supported FKT on the John Muir Trail

Trail Runner podcast with Moab 240 winner Courtney Dauwalter.  Interesting as this must be getting some press as a number of people at work that are not runners heard of her win.  One place a few mentioned was Joe Rogans interview of her, which I have not listened to yet - here is the link

Sandy Villines is very close to completing her run across the US

Here is a source for Australian Ultrarunning


Masters Running News
Check out the video trailer below on Bob Hayes who is still running at 90 and you can buy it here.  I own this video and it is a great one.  For years people were told to "Be Like Mike" well maybe it should be "Be Like Bob"


Races this Coming Week
Indianapolis Monumental Marathon, Indiana - November 4, 2017
Rio Del Lago 100, Beal's Point Park, Folsom,  CA - November 4, 2017
Moab Trail Marathon and USATF Trail Marathon Championship, Moab, UT - November 4, 2017
Ozark Trail 100, Bass River Resort, MO - November 4-5, 2017
Gran Vuelta Valle del Genal Ultra,  Spain -   November 4-5, 2017
New York City Marathon, New York - October 5, 2017

Past Weekend Race Results
Javelina Jundred, Fountain Hills, Az - October 28, 2017
Chicago Lakefront 50/50, Chicago, IL - October 28, 2017
Annapurna 100K/50K, Nepal - October 28, 2017
Stinson Beach Marathon, Stinson Beach, CA - October 28, 2017
Cougar Mtn Trail Run Series,  Washington - October 29, 2017


What will you be doing when you are 90 - Buy Video Here - as I stated above I have this video and it is a good one


Meet Zack Bitter


Mountain Outhouse News


Official 2017 UTMB Video


Nice vide on Team Altra Elite Athlete Gediminas Grinius


Highlights of the 2017 Frankfort Marathon


Latest video I did for SFuels - See side bar on my website if you live in the US and want a free sample


Crossing - Guillaume Arthus' Unsupported Traverse of the Pyrenees

Weekly RunDown #22

“No one will burn out doing aerobic running. It is too much anaerobic running, which the American scholastic athletic system tends to put young athletes through, that burns them out.” 

Arthur Lydiard

The Running Soles Team got chosen in the lottery for the Bourbon Chase Relay in Ky on October 13-14, 2017.  Looking forward to this one having not run a relay this will be fun.  Not yet sure if it will be my first relay as there is still the possibility I will be running the Hood to Coast in Oregon the end of August.

Some great videos in third post on Steve Cram's Top 5 Races

LetsRun.com's Week That Was for this past week

Ron Hill decided he had to take off from running Sunday.  This would not be news except it stopped the longest running streak at 52 years and 39 days or a total of 19033 days of running at least a mile.

If you are looking for information on Optimized Fat Metabolism this is a great resource: What is OFM

Some thoughts on all the sugar in many sports fueling strategies:  High-Sugar Fueling: Longevity of the Ultra Endurance Athlete Under Threat? 

Michael Wardian Shattered the World Marathon Challenge Record

iRunFar.com's This Week in Running: January 30, 2017

If you would like to try the new Spike-Free bars UltraRunnerPodcast.com has arranged for a code so you can try them:  UltraRunnerPodcast SFuels Code .   I have tried them and they do taste good and I think will be a good option for many people

If you have wondered about the Arthur Lydiard's ideas on training here is a site that has a short synopsis of them:  Lydiard Training Principles

Want to run an Ultra in Alabama the Pinhoti 100 may be for you


Aravaipa Running's Coldwater Rumble 2017



Want to run a marathon in an out of the way location, how about the Rift Marathon in Uganda


This weeks Mountain Outhouse



If you like sprints at the end of a race here are 7 of them Part 1



7 More in Part 2



7 More in Part 3


And if that was not enough here is more in Part 4