Weekly RunDown #146

"People make a big mistake when they say, 'I need to be motivated.' You motivate yourself. I might inspire somebody, but that person has to be motivated within themselves first. Look inside yourself, believe in yourself, put in the hard work, and your dreams will unfold." 

Billy Mills

Quote from Mr. Mills in honor of his 81st Birthday this past June 30th

Here is my Overview of Week #3 of training

This week for Interview Tuesday I talked to Tracy Gaines

IRunFar.com's This Week in Running: July 1, 2019

LetsRun.com's The Week That Was in Running: June 24-30, 2019

Fast Women Newsletter Issue #26

Canadian Trail Running on how Walmsley broke his record at WSER

2019 Western States in review and a photo gallery from the race

David Roche shares 4 lessons learned at this years WSER

John Kelly shares about his run at this years Lavaredo Ultra (120K)

So I guess 5 minutes were maybe not enough as Boston is seeing as many, if not more, qualify at the new standards so there may be a cut-off time this year as well.  I hope this link works as it seems Runner's World has changed their website so that it asking me to join, at a cost, to read more articles.

You have a break through race or run - what do you do next?  many pile it on to "improve" more but The Science of Running suggests backing off.

While many were running WSER, Lavaredo or some other ultra Michael Wardian was being Michael and set the FKT for the Washington D.C. Beltway

Always fun to read interviews of runners I do not know.  The Viking Runner interviews Owen Reeher of  Kinsman Ohio and going into his senior year at Shawnee State University

Review of the Broken Arrow Skyrace in Squaw Valley California

Ultrarunning History looks at the Tarahumara Ultrarunners

Extramilest Interviews with Jeroen-Pieter van der Vliet who went from 110kg (242.5 lbs) to a sub 3 hr marathoner

Hannah Lafleur and Max King win this years Mt. Marathon run yesterday.

Fast times at the Atlanta Peachtree Road Race yesterday as well


Masters News

An interview with 103 year old Julia "Hurricane" Hawkins

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

Come out to Freeman Lake in Elizabethtown Kentucky July 13th to run a fun and challenging race, or if really ambitious races.  At the Freeman Lake Summer Trail Challenge 5K and 10K you can run one or both if you want a challenge.

Wants some fun then head out to Pulaski County Park to run the Mud Mayhem Fun Lake Cumberland 5k Obstacle Challenge on July 20, 2019

If you are a boy or girl in Middle School or High School and run you may want to look into attending the  Ky Elite Distance Running Camp in Somerset Ky July 25-27, 2019.  I helped last year and it was a great camp.

If you want to try an ultra you might want to run the Backyard Classic 8 hour run in Elizabethtown, KY on August 17, 2019

Always a good race is the Lake Cumberland 1/2 Marathon in Somerset, KY on September 7, 2019

Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.

In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020

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


Races this Coming Week
Cry Me a River Trail Runs, Peoria, IL - July 6, 2019
Leadville Silver Rush 50, Leadville, CO - July 6, 2019
Angeles National Forest Trail Run, Mt. Wilson, CA - July 6, 2019
Sinister 7 Ultra,  Blairmore, Alberta  -  July 6, 2019
Finger Lakes 50's, Hector, NY - July 6,2019


Past Weekend Race Results
Black Hills 100, Sturgis, SD - June 28, 2019
Lavaredo Ultra Trail, Cortina d'Ampezzo, Italy - June 28, 2019
Western States 100, Auburn, CA - June 29, 2019
The Cotswold Way Challenge, Bath, UK - June 29, 2019
Olympus Marathon and Ultra, Greece . June 29, 2019
Mont Blanc Marathon, Chamonix, France - June 30, 2019
Mt.Marathon, Mt. Marathon, AK - July 4, 2019


First of many I am sure - 2019 Western States 100 Highlights


2019 Western States 100  -  Ultra-Trail


2019 La Sportiva Lavaraedo Ultra Trail


Mtn. Outhouse News


The RUNdown Episode #36 - from the Ridge RUNers


2019 Mt. Marathon Women's Race


2019 Mt. Marathon Men's Race





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

Also, check out the new SFuels Life product

Weekly RunDown #94

"Your life is a gift from the Creator. Your gift back to the Creator is what you do with your life."

Billy Mills

Billy Mills turns 80 this Saturday (June 30, 2018) so to celebrate his organization Running Strong is giving $20 off an $80 order with the code BILLY80 - here is the store link and if you want a copy of the movie Running Brave it about the only place I have found it on DVD.  Keep in mind your purchase helps with his work in the Indian community

If you did not know much about Mr. Mills here is some info:

• About Billy Mills
• Billy Mills
• Interview with Billy Mills
• Another interview with Billy Mills

Last week I mentioned Buddy Edelen's biography A Cold Clear Day, just finished it and highly . recommend it.  It was great to get to know more about one of America's most overlooked marathoners

This week's, due to not having any on hand, Interview Tuesday was with myself:)

Right when I am dealing with a flare up of PF, or something that acts like it, Dr. Philip Maffetone along with others such as Dr. Mark Cucuzzella come out with an article and PDF download on it

How many of these races have you done and how many would you add to your list

Heat training advice from David Roche

iRunFar.com's This Week in Running: June 25, 2018

LetsRun.com's The Week That Was in Running: June 18-24, 2018

Nicky Spinks is preparing for a double Ramsay Round - also check out the video at the link on Nicky

Nao Kazami breaks the 100k record on the road and bested the current road 100k World record of 6:13:33 set on the same course 20 years ago and also breaking Don Ritchie's 1978 track record  of 6:10:20 by running 6:09:14.  There is some controversy as this was a road course and Ritchie set his on the track but regardless it was a fast run.  Woudl be interesting to see what Yuki Could do on this course.

Latest on Harvey Lewis and his AT FKT attempt you can follow him here

A Western States Rundown from iRunFar

Trail Runner article on Jim Walmsley at WS

Nice article from Kaci Lickteig on her run at this years Western States 100

I had been sharing Rachel Kelley's build up to Western States so here is her post race report

Would have to say Altra did pretty good at WS

Des Linden, the 2018 Boston Marathon winner, will be running the 2018 New York City Marathon

Article on the Javelina Jundred from the new issue of Ultra Magazine

How taking to the trails helps your running

Not only is 2018 Boston winner Yuki Kawauchi running this years Chicago Marathon he is also running this weekends Gold Coast Marathon

Do maximal shoes increase the chance of injury - results are not conclusive but I do know that if they are too soft for me they create some issues in the forefoot.  The other issue is the thicker they are the less the foot flexes as it should and that may be an issue long term.  Bottom line if they work for you great but the long term affect is not known.  Also wonder the difference between how they affect fast runners and those that are slower as usualy the forces and foot strike are different.  Most testing seems to be done with faster people but the majority of shoes are work by the every day runner so would be interesting to see testing done on regular people.

Not all race reports have to come from a race you finish as often we can learn as much from a DNF as a finish.  Jospeh Fuller shares about his Mohican 100 which was cut short at 54.3 due to hyperextending his foot.

Dakota Jones writes on Kilian as trail/ultra runnings Ambassador

You need to be careful where you run when near the border

If you want to follow Joe Grant's Nolan's 14 Unsupported attempt you can follow here

Always cool to see the new shoes that will, or in some cases "are", available.  iRunFar.com looks at Best New Trail Shoes for Fall/Winer 2018 - I have heard that there may be some new Topo trail shoes not listed for later in the year.  By the way I do have a pair of the new Ultrafly 2 listed in the article and they are comfy and while I would like them to be a little more locked down most of that is due to my weird low volume feet.  Also, if you like a more minimal shoe do not forget Carson Footwear as they do not get the press that others get as they do not come out with new shoes over and over.


Local, to Kentucky, Races and Events (In the future will also include races in nearby states)
(If you have a race in the area, including surrounding states, let me know and I will post about it)

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 closer to Bardstown Ky they are having a Community Running Camp as for grades 5-12 and it will be held July 10-13

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

Want an Ultra that is easy to plan for with an aid station every 3.25 miles then check out the Backyard Classic 8 Hour Endurance Run in Elizabethtown KY August 18, 2018.  Run Solo or on a 2-Person team. Discount code (Expires 6/22/18) is Bluegrass5 which will get you $5 off

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.  Discount codes (Expires 6/22/18) are Bluegrass5 which will get you $5 off the 1/2 Marathon & the Full Marathon as well as Bluegrass10 which will get you $10 of the 50 or 100 miler.

Want to run a great race then put the 2019 Yamacraw 50k (also a 20K and 10K ) on your schedule.  The race is April 6, 2019 and registration opens October 1st, 2018.  Either set your own reminder or have Ultrasignup send you one as I would not be surprised if this race does not sell out real fast as word is getting out about it.


Masters Running News
Outsideonline.com on setting goals as you age

Some thoughts on running and agin: The Clock is Ticking

I wrote this some time ago on aging: Age is Just a Number - Or is it?


Races this Coming Week
Finger Lake Fifties,  Hector, NY - June 30, 2018
Gold Coast Marathon, Gold Coast, AUS - July 1, 2018
Buff Epic Trail 42k, Barruera, Spain - July 1, 2018
Marathon Du Mont-Blanc, Chamonix, France - July 1, 2018
Andorra Ultra Trail Races, Andorra Spain - July 3 - 8, 2018
Mt. Marathon, Seward, Alaska - July 4, 2018
Peachtree 10K, Atlanta, GA - July 4, 2018


Past Weekend Race Results
USA Track & Filed 2018 Championships - Des Moines, IA - June 21-24, 2018
Lavaredo Ultra Trail, Cortina d’Ampezzo, Italy - June 22, 2018
Pacific Crest Endurance Sports Festival, Sunriver, OR - June 22-24, 2018
Western States 100, Squaw Valley, CA - June 23, 2018
Hypnosis Night Runs, Avondale, AZ - June 23, 2018
Ultra Coahuila Trail, Sierra de Arteaga, Coahuila, Mexico  - June 23, 2018
10 Peaks-The Lakes, Lake District, UK -  June 23, 2018
Monte Rosa Skymarathon, Algana Valsesia, IT   - June 23, 2018
Long Distance Mountain Running Championships, Karpacz, Poland - June 24, 2018


I never get tired of seeing this footage of the 64' Olympic 10K


A TEDx Talk by Billy Mills


2018 Olympus Marathon - Skyrunning


Interview with Jim Walmsley after his WS100 win - at 7:30 talks about the bears on the course


Interview with Courtney Dauwalter after her WS100 win


Courtney Dauwalter - Boundary Breaker


The Annual July 4th Mt. Marathon race is next week


Ultra Running W/Scott Jurek Part#1





#GoLonger #SFuels #Zensa  #CarsonFootwear

Weekly RunDown #54

Billy Mills

"Every passion has its destiny"

Billy Mills

I recently went to the Crazy Horse Memorial and saw a display on Billy Mills who was a Oglala Lakota as was Crazy Horse.  Sad that it seems so few people know about Billy Mills.  Not only is he the only American to win the Olympic 10,000M and set a world Record at the time (see video below).  However, most do not realize he also ran the marathon and got 14th in 2:22:55.  He now speaks and heads up an organization with the goal of helping Indiana youth: Running Strong for American Indian Youth.  Great to see someone put back into the world - think about contributing to Running Strong.

Good podcast with Tina Muir at Running for Real with Dr. Mark Cucuzzella nd & Dr. Josh Emdur where they talk about a number of things including an interesting concept called Steady MD for Runners

It's official that Paris gets the 2024 Olympic Games and Los Angeles the 2028 Games

iRunFar.com's This Week in Running: September 11, 2017

LetsRun.com's The Week that Was in Running: August 28 - September 10, 2017

Ian Corless' race report on the Superior 100

Not only did Joe McConaughy break the Appalaction Trial FKT he did it unsupported - here is  Ultrarunnerpodcast.com's interview with him

Interview with Tim Tollefson who got 3rd overall at the 2017 UTMB

Have you added hiking to your cross training?  My problem would be finding almost 3X the time needed but do see merit in using hiking as a cross training tool

Anyone ever run the Black Hills 100 (or 50), they also now have a 50k and 30k, as it is on my radar?  Do not know a lot about it but was just in the Black Hills while passing through on vacation and it is sure pretty there but as the site says this would be a tough one as lots of hills.  The other connection is my dad's side of the family is from a small town in SD called Winner and I lived in Rapid City for a couple years back in 69-70, or so, thus it has a connection that way

Eliud Kipchoge talks about going for the WR at Berlin Marathon

Mo Farah to run the 2018 London Marathon (April 22, 2018)

Interesting article that Mario Fraioli linked to in his Morning Shakeout this week on the East Africans and how little we know about them: Untold stories: why we should know more about East African runners

Some strategies for bettering your running efficiency

The Glen Coe Skyline race is this week and it is a tough one as far as being technical.  Check out the videos at the site, and the one below.   There is a good field this year including Kilian Jornet.

I get some of my links, or we just end up with the same ones sometimes, from UltrarunnerePodcast.com so you might want to check them out and sign up for their daily email.

Jociline Jepkosgei becomes the first women to run under 30:00 for a road 10K

At the 5th Avenue Mile Nick Willis wins his 4th while Jenny Simpson her 6th

Phil Maffetone has a new book coming out called: The Overfat Pandemic   - "The term “overfat” is defined as having sufficient excess body fat to impair health. As Dr. Maffetone explains, the condition affects those who are “normal” weight, exercise enthusiasts and athletes, and even military personnel."

Marathon Week on the Olympic YouTube Channel here are links to the races they have: 1924, 1932, 1948, 1952, 1956, 1960, 1964, 1968, 1980, 1984, 1988, 1992, 1996, 2012 - Well worth setting some time aside to watch.

You may have already seen it but I posted some podcast suggestions this week:  Podcasts and More Podcasts

Masters Running News
The 17th Masters Mountain Running Championships were held in Pruske, Slovak Republic this past Saturday, September 2.


Races this Coming Week
North Face Endurance Challenge Wisconsin, Dousman, WI - Spetemebr 16, 2017
Coastal 50K, Stinson Beach, CA - September 16, 2017
Mogollon Monster 100, Mogollon Rim, AZ - Septemebr 16-17, 2017
Rock 'n' Roll Half Marathon, Philladelphia, PA - September 17, 2017
Glen Coe Skyline, Kinlochleven, UK - September 17, 2017

Past Weekend Race Results
World Masters Mountain Running Championships, Pruske, Slovak Republic - September2, 2017
Tahoe 200 Endurance Run, Homewood Ski Resort, CA  - September 8-12, 2017
Wastach Front 100, Kaysville, Utah -   September 8-9, 2017
Great North Run - Half Marathon, Newcastle, UK -   September 10, 2017


I know I have shown this before but this is still one of the best, if the the best, races ever


Women's 2017 New Balance 5th Avenue Mile


Men's 2017 New Balance 5th Avenue Mile


Can't get enough of these UTMB videos, here is another one I found


Here is a video of the CCC race - 101K race duirng UTMB week - won by Hayden Hawks and Clare Gallagher


Mountain Outhouse News - Sept 9, 2017


Mountain Outhouse - Sept 13, 2017


2017 Great North Run Highlights


Glen Coe Skyline 2015 Race


UROC 2017 Race Video

Weekly RunDown #35

Billy Mills

"The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself to the greatest extent possible. When you do that, you have dignity. You have the pride. You can walk about with character and pride no matter in what place you happen to finish." 

Billy Mills

A number of movement assessments and exercises to work on weaknesses: The Secret to Athletic Longevity

Should be interesting; in the works is a Gary Robbins and Jared Campbell attempt at a Nolan's 14 in late July

Mike Wardian keeps on going by winning the Big Sur International Marathon & here is a video on a rivalry between Wardian and 2nd place Adam Roach.

iRunFar.com's This Week in Running: May 1. 2017

Ultimate Direction has chosen who it will be awarding it's four FKT grants to.

This is on my birthday wish list for next year if they do it again: 2017 CRR Trail Running Camp (see promo video below)

A Runner's Tribe article on Frank Shorter: "The Inventor of Running" - The Training of Frank Shorter

The IAAF is looking at removing any world records that were set before 2005, the year they started storing blood and urine samples.  While the intention may be good the action will be wrong as it basically says those before 2005 were guilty because they cannot know if they are guilty.  Will this work to cure athletics or just bury the past.  Also here is a post from OutsideOnline: Lots of World Records Could Soon Be Up For Grabs.  Here is more reaction to the plan.

The Diamond League series starts today in Doha, Qatar

Here is the latest on the Sub-2 attempt by Nike - it will be early Saturday morning in Italy, Friday night @ 11:45 EST here in the US - Info here if you want to stay up and watch it

Trail Runner Nation talks to Christopher Kelly on Metabolic Flexibility and his move to a high fat and lower carbohydrate lifestyle.

Who would have thought we could learn about sports nutrition from Metallica: "My lifestyle determines my deathstyle."

Spike-Free, makers of SFuels bars, has some useful How-To-Guides to download on switching to low carbs and Ultra Recovery and Preparation

Article on Hayden Hawks FKT on the Zion Traverse

Amy Sproston talks with Shape magazine about UTMB

Kilian Jornet is looking to do Everest in the next few months

Could be interesting at Western States 100 (June 24-25, 2017) this year with Squaw Valley staying open for skiing till August with daily skiing till July 4th


Races this Weekend 
Not really a race but a time trial - Nike's Sub-2 run is scheduled for May 6th - 8th (Update - scheduled for Friday Night 11:45 EST )
The Payton Jordon Invitational - Palo Alto , CA May 5th, 2017
Diamond League - Doha, Qatar - May 5th, 2017
Strolling Jim (41.2/26.2 & 6.2) - Wartrace, TN - May 6th, 2017

Past Weekend Race Results
The North Face Endurance Challenge - Washington D.C. - April 29th, 2017
Grand Viduta Stage Race, Huntsville AL - April 28-30, 2017 (Looks like a fun one)
Big Sur International Marathon, Big Sur CA - April 30th, 2017


In light of todays quote it seemed appropriate to share this video


Just in case you have never seen this - The 1st Sub 4:00 Mile


Promo Video for CRR Trail Running Camp


Some great train running shots


Here is a second video with great shots


Latest Edition of Mountain Outhouse


Video of Benoit Laval at The Barkley