Weekly RunDown #125

“I realized that if I changed my vocabulary, 

 I would change the thoughts in my head. 

When I changed my thoughts, 

 I would change my actions. 

 When I changed my actions, 

 I would get different results.” 

 Charlie Spedding

This week's Interview Tuesday was with Greg Florey

Here is a review of Fast After 50 by Friel that I did this week

iRunFar.com's This Week in Running: Feb 4, 2019

LetsRun.com's The Week That Was in Running: Jan 28 - Feb 3, 2019

Always good stuff in Mario's The Morning Shakeout on Tuesdays

A look at this past weekend's USATF X-Country Championships  - Men  & Women

A report on the Rocky Raccoon 100 from Rachel of Compass Endurance Coaching

Here is David Laney's, OA winner, report on the Rocky Raccoon 100

While many dread the treadmill, hence the often used term "Dreadmill," here are some ideas on using it for good

David Roche looks at the steady run - that place, the grey area - or black hole -  that is not too fast or too slow but if you stay there too often you can get into problems

If you want to know more about Arthur Lydiard's training I found a PDF copy of his Arthur Lydiard's Athletic Training Training

A look at what your physical therapist would want you to be doing

This week's Tarawera Preview

A look at the history of the Fat Ass Ultra and another look at What is a Fat Ass Race?

You have seen his videos, run his races but how much do you know about Jamil Coury - here is a profile on him by iRunFar.com

Run Signup does an analysis of the Top 100 Road Races

Not sure who has not heard about this but man not only fights off a mtn. lion but kills it with his bare hands.  According to this article it all seems to be accurate - a smaller mtn lion but a predator none the less, and a dangerous one.

A look at Pete Kostelnick's 5300 mile Ke2Key run

What is the common thread between the training of top milers and marathoners - consistency

Check out Episode #97 of the Southeastern Trail Runner Podcast as they talk to Will Rivera - local Ultra runner and running store owner (Running Soles)

BBC looks at the Secrets of Endurance Athletes

Ever have an issue where you pause your GPS and it stops so your run, or ride ends up bing in two parts in Strava - here is a site I use to meld two activities together into one - GOTOES Utilities for Strava


Masters News
Mentioned above but I did a review of Joe Friel's book Fast After 50

A new podcast for masters by masters - Masters Milers Podcast - #1 w/John Trautmann and #2 with Nick Berra

Trail Running After 50 - lessons form Lori Herron

*****Talk and Clinic*******

If you are going to be in the Elizabethtown area, or live nearby, Mark Cucuzzella will be in town Feb 22nd and the 23rd.  Mark will be talking about his new book - "Run for Your Life" - on Friday the 22nd and on the 23rd will hold a clinic covering Natural Running and Health.  All events will be held at the Running Soles store on the square in E'town

If you cannot come to this event you can look at the other places Mark will be in the Natural Running Center Newsletter


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

Want to run something different and short - most will get a PR since most have not run a 3k - then run the Warriors 3K Sprint March 2, 2019 in Somerset KY

Want to run a not so common distance then how about doing The Perfect 10 at Mt. Brilliant Farm 10 miler, there is also a 10K in Lexington Kentucky on March 9, 2019

This was a fun race last year in one of my favorite places to run - Pulaski County Park, Nancy, KY - so if you want a good race on March 23rd, 2019 then try the Edurus 10K Trail Run

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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
Grandmaster Ultras, Littlefield, AZ - Feb 8-9, 2019
Orcas Island 100, Orcas Island, WA - Feb 8-9, 2019
Iron Horse Endurance Runs, Florahome, FL - Feb 9, 2019
Louisville Lovin' the Hills, Louisville, KY - Feb 9, 201
Phoenix Marathon & 1/2 Marathon, Phoenix, AZ - Feb 9, 2019
Tarawera Ultramarathon, Rotorua, NZ - Feb 9, 2019


Past Weekend Race Results
9 Dragons Ultra, Kowloon, Hong Kong - Feb 1-3, 2019
USATF X-Country Championships, Tallahassee, FL - Feb 2, 2019
Turkey Run Trail Bash 5 Miler, Louisville, KY - Feb 2, 2019
Rocky Raccoon 100, Huntsville, TX - Feb 2, 2019
Elephant Mountain 50K, Cave Creek, AZ - Feb 2, 2019
Azores Columbus Trail Run, Island of Santa Maria, Azores - Feb 2, 2019
Death Valley Marathon & 1/2 Marathon, Death Valley, CA - Feb 2, 2019
Surf City Marathon & 1/2 Marathon, Huntington Beach, CA - Feb 3, 2019


Black Canyon 100k Course Preview - Race is Feb 16, 2019


Mountain Outhouse News - 2/3/19


The RUNdown #19 by the Ridge RUNers


Some great views of Fell Running in this 2014 trailer on the English Fell Running Championships


Tarawera 2019 is this weekend and here is the trailer on the race


2019 Rocky Raccoon 100




Big Announcement from SFuels coming Feb 12th

Weekly RunDown #116

“The desire to achieve something has to be born inside you, grow inside you and blossom and flourish inside you, until you know what you want, and why you want it, and how much it means. A goal formed this way is an incredibly powerful motivator, but a goal somebody else chooses for you, becomes a burden and then a shackle” 

Charlie Spedding

Quote above is from Charlie Spedding's book Last to First: A long distance runner’s journey from failure to success.  A great book as it not only looks at Spedding's career but has some great insights on life, such as the quote above.

This week for Interview Tuesday I talked to Tyler Adgalanis

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

From LetsRun.com here is The Week That Was in Running: Nov 19-25, 2018

The latest, well the first part, from Anton on his 1000 mile adventure - good to see him out there.

Would be nice to see David Rudisha back in top from for 2019 - hard to find anyone, other than maybe Seb Coe, who runs so beautifully - yea I said beautifully

A look at the 5 day Steep Camp Race near Silverton Colorado

Citius Mag Podcast talks to Adam Goucher

Ultra-Trail Cape Town, the last stop on the 2018 Ultra-Trail tour, is this weekend

USATF chooses it's Mountain Ultra Trail runner's of the 2018

Want to get away for a marathon in the future - how about the Cayman Islands Marathon that is this weekend.  Steve Speirs who I interviewed back in August will be running again as he has done the race for the last 9 years, this will be his 10th, winning in 2009, 2010, 2016 and 2017 and getting second the other 5 years

Running with other people is not only fun but helpful and finding a group near you is a great way to meet up for runs.

Spartan breaks into the trail scene with a 12 stop trail race series

If you were thinking of running the TDS be ready for an even harder race

A look at choosing the right running shoe - you know more than you might think

Catching up with Sarah Sellers - Life since her 2nd place finish at this years Boston Marathon

An interesting review of Born to Run by a friend of mine, Ross Zimmerman, that I ran with when I lived in Tucson many years ago.  By the way, lots of good info on Ross' site The Nutrition Equation

A look at one runners running of the Cumbria Way Ultra


Masters News
This man celebrated his 70th birthday by running a mile for each year

This guy has a 40 year running streak and in that time has picked up $10,000 along the way



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

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
Chattanooga 100/50, Rising Fawn, GA - Nov 30 (100) - Dec 1 (50) , 2018
Falls 100, Falls of Rough, KY - Dec 1, 2018
Ultra-Trail Cape Town 100K, Cape Town, South Africa - Dec 1, 2018
Redbird Crest 100K, Hyden, KY - Dec 1, 2018
California International Marathon,  Sacramento, CA - Dec 2, 2018
Cayman Islands Marathon, George Town, Cayman Islands  - Dec 2, 2018


Past Weekend Race Results
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


The Land of Chimneys | Cappadocia Ultra-Trail 2018


More from Ultra-Trail Cappadocia 2018


Latest Mtn Outhouse News


Nice video of the California D1 Boys Cross Country Championships


Are Athletes Getting Faster, Better, Stronger?


A look at the Chattanooga 100 which is being run this weekend

Weekly RunDown #99

86' Chicago Marathon: Mark Curp(12), Charlie Spedding (4) & Thom Hunt(10)

"I am convinced that the minimum requirement to achieve something is to believe that it is possible."

Charlie Spedding

Next week there will a book give away to mark Weekly RunDown #100 and one of the choices will be Charlie Spedding's book From Last to First

Speaking of From First to Last here is a review of the book

This guy is 16+ days into an attempt at the FKT on the AT after getting it on the PCT.  Here is his website and see below for a video on the attempt


For this week's Interview Tuesday I talked to Clinton Lewis who is one of the hosts of the Southeastern Trail Runner Podcast and who I was able to talk to, along with co-host Shannon Bryan, who will also be interviewed soon, on Episode 73

Great story of the first US Olympic Marathon trials in Alamos for the 1968 Olympics in Mexico City.  So many names that many may not have heard before, or know little about, but should: Young, Daws, Moore & Deines.  Also little known is that Bob Deines set the American record for 50 miles two years after Alamosa in 5:15:20 (6:18/mile pace).

Couple interviews with Sally McRae after her Badwater 135 run, and see video below in video section or go here for the video.  Here are the the interviews with Sally: Trail Runner Nation & The Ginger Runner

A look at the favorites for the upcoming UTMB

This guy is running the Tokyo 2020 Olympic course 2 years before the scheduled 7AM starts.  Here is his report on running exactly 2 years before the women's race and then in a week he will run it when the men would, also at 7AM.  It was hot and humid and I guess there was a call for it to be an evening race but due to financial reason, what else, they went with 7AM

So what was the first American Ultra of the modern era - might be Padre Island 110miler

Looks like a pretty strong women's field for the this years Berlin Marathon (September 16, 2018)

A review of the Suunto 9 - battery usage looks interesting but sticking with my Fenix3.  Here is another review of it by Trail and Ultra Running

If you do not subscribe to Mario Fraioli's Morning Shakeout that comes out every Tuesday, you should.  Here is this week's post.

iRunFar.com's This Week in Running: July 30, 2018

Looks like a great site, HealthFit University, and would be col to go to the seminar the end of September in WV with Dr. Phil Maffetone and Dr. Mark Cucuzzella

A look at coming Altras , Hoka and  Nike trail shoes at the Outdoor Retailer show.  Looking forward to seeing how the Superior 4.0 fits as it is the one trail shoe that fits me the best, wish they had a whole line that fit the same in road and trail, so hope they still fit the same and with a softer ride.  For Nike the Terra Kiger 5 looks interesting with 4mm drop.  I know most look past Nike for trail shoes but there was time when that was about all I ran in back in the early days.  Curious what the toe box will be like on the Kigers.

Having ridden pretty competitively back many years ago I still enjoy riding and watching races.  One thing you can say for bike racers, they are tough.  Lawson Craddock crashed in Stage One of the Tour de France and fractured his shoulder blade and had a bruised eye socket but went on to finish the tour.  He may have been last but the story is he finished.

Strava changed the name of it's Premium to Summit and added some different packages as well.  If you are already a Premium, err Summit, user the price is the same

Interview with Kilian Jornet: Competition, Training and Everest

Hey, you never know but maybe someone from South Africa will read this so here is how to qualify for UTMB if you live in SA.  Hoping to get to SA in the next 5 years and so Comrades, we shall see. Would be a nice list to have if you are in the US, maybe there is one but I have missed it.  Not sure what is harder qualifying for UTMB or paying to go and do the race.

Not sure if you read my review of a couple pair of Rabbit shorts I had but if not you can do so and they are still offering 10% of your order till September 2nd (yes I also get a discount if you purchase using this link)

Lastly, if you are fat adapted or working in that direction you should check out SFuels.  I have been an ambassador for SFuels for a year, and talked to them before that, and use the product regularly.  I especially like the drink and you can try your first order with free shipping (US Addresses only) and have one year to try it and if you do not like it can return it.  There is also a Quick Start Guide if you are interested in switching over from high carb to lo-carb.  You can also check out their YouTube channel.


Masters Running News
A look at this past week's Masters Championships and here are the results

More news on the Spokane Nationals


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)

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management

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.

Want to do a fun event and help the Wayne County Cross Country team and the Wayne County FCA at the same time then the 36th Annual Lake Cumberland 5Miler/5K and 1 Mile Fun Run is for you - September 1st, 2018

Check out the Southeastern Trail Runner Podcast 12 Hour Challenge on September 2nd in Scottsville, KY

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 8th, 2018.  I have only run out in the area once but there are some great trails

The Second Annual Harrods Creek Trail Bash 5K/10K is November 18, 2018 in Prospect KY

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100.

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.


Races this Coming Week
Dartmoor 100, Okehampton, UK - August 3, 2018
Tromso Skyraces, Tromso, Norway - August 3-4, 2018
Angeles Crest 100, Wrightwood, CA - August 4, 2018
North Downs Way 100, Farnham, UK - August 4, 2018
Beast of Burden Ultra, Lockport, NY - August 4, 2018
Mo' Bell (100 Mile and more), Burns, TN - August 4, 2018
Sheep Mtn Endurance Run, Fairplay, CO - August 4, 2018
Sierra Crest 50K, Truckee, CA - August 8, 2018 (See preview video below)
Tushars Mtn Runs, Beaver, UT - August 4-5, 2018
XTERRA Castle Rock Trail Race, Castle Rock, CO - August 5, 2018
European Track & Field Championships, Berlin, DE - August 6-12, 2018


Past Weekend Race Results
USATF Masters Championships, Spokane, WA - July 26-29, 2018
Ouray 100 Miler, Ouray, CO - July 27, 2018
The Battle at Bristol Mountain, Canandaigua, NY - July 27 -29, 2018
Burning River 100, Willoughby Hills, OH - July 28, 2018
Chiemgauer100 (100M & 100K), Ruhpolding, DE - July 28, 2018
Grand Mesa Ultras, Mesa, CO - July 28, 2018
Pikes Peak Ultra (Also the 30K is the USATF 30K Trail Championship), Colorado Springs , CO - July 28, 2018
Pacifica Trail Run (50K, 30K, 21K & 9K), Pacifica, CA - July 28, 2018
Voyageur 50, Carlton, MN - July 28, 2018
Something Wild Ultra,  Hexworthy , UK - July 29, 2018
Skyrace Compedrosa, La Massana, Andorra - July 29, 2018


Charlie Spedding winning a 5000M in 1982


Highlights of the 2018 Skyrace Compedrosa - Guess who won:)


Overview of Sierra Crest Ultras


Great video on Sally McRae - I got the OK to show it but does not seem to work so you can go to the link provided
YellowRunner-Sally McRae from Brandon Flint on Vimeo.

This week's Mountain Outhouse News with mention of Elizabethtown, KY's own Will Rivera at about 12:45 or so in talking about the Burning River 100 (from 11;48 - 13:03)


I think I could watch videos of Chamonix all day - did find it interesting that as I watched this you see graffiti even in Chamonix

So what is your excuse

Weekly RunDown #90

Charlie Spedding winning the 1984 London Marathon

"Success is measured by how much I fulfill the talent I was born with"

Charlie Spedding

Today's quote is from Charlie Spedding's Book From Last to First.  I highly recommend this book as it is not only a great read about how he got to be one of best marathoners of his time and once held the British marathon record, but also has great insights on just how much the way one thinks affects ones performance.  What I also found great about this book is that it recounted many races I remember watching so that was an added bonus for me.

If you do not know who Charlie Spedding is here are some articles on him:

• Charlie Spedding: We're running out of time for legacy
• Former Olympian Charlie Spedding embarks on mission to get the UK to shed one million pounds
• An older Marathon Talk podcast with Charlie Spedding from July 2010
• A review of From Last to First

If you know the whereabouts of Charlie Spedding and what came of his Lose a Million Pounds campaign let me know as the site associated with his endeavor does not seem to work.

This weeks Interview Tuesday is with local Kentucky doctor, and recent Boston Marathon finisher, Patrick Jenkins.

iRunFar's The Week in Running - May 29, 2018

LetsRun.com's The Week That Was in Running: May 21-27, 2018

Sad to hear that Dick Quax passed away on the 27th.  He was one of the runners I watched regularly when I started running.

Nice blog post by Joseph Fuller on Following the Career of Dick Quax

Athletics Illustrated's interview with Dick Quax from 2014

László Tábori, Hungarian Miler - third man under 4:00 -  and Influential Coach of American Runners, Dies at 86

A look at the Zegama-Aizkorri Marathon: A Race Like No Other

From Zero to Trail Hero - Part 1 and Part 2

A look at Ultramarathon Training

What are your reasons for running an ultra - here are 6 of Sophie's reasons

Harvey Lewis is attempting to break the FKT on the Appalachian Trail.  If you want to follow Harvey you can do so here.

Part 1 of Rachel sharing about her trip to the Western States Training Weekend

You may have thought Gordy Ainsleigh was the first to finish the Western States 100 but here is a good story of The Forgotten First Finishers

iRunFar.com ran a safety survey 6 months ago and here are the results

The 2020 Tokyo Olympic marathon course will make for an interesting finish with the last 3k at an average 10% grade.

A look at why expecting a race to be easy will in the end make it hard

Looking at injuries as opportunities

Primal Endurance podcast #151 with Dr. Mark Cucuzzella

CNN looks at The Barkley Marathons

Ian Corless talks about Walking, Running and Climbing with Trekking Poles

A look at running shoes and something to think about: Everything You Know About Running Shoes is Wrong

A preview of this weeks Ultra SkyMarathon Madeira

Need something to listen to - check out my Podcasts and More Podcast post

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
Link to the British Masters Athletic Federation

heck out the World Masters Rankings


Races this Coming Week
Bryce Canyon Ultra Marathons, Hatch, UT - June 1-2, 2018
Kettle Moraine 100, LaGrange, WI - June 1-2, 2018
War Hammer 100, Stanton, KY - June 2-3, 2018
Ultra SkyMarathon Madeira,  Santana, Portugal - June 1-3, 2018
Steamboat Marathon and 1/2 Marathon, Steamboat Springs, CO - June 3, 2018


Past Weekend Race Results
Azores Trail Run, Horta, Portugal - May 25 & 26, 2018
Calico Centennial Celebration, North Muddy Mountains, NV - May 26, 2018
London 2 Brighton Challenge, London, UK - May 26-27, 2018
Zegama-Aizkorri Marathon, Zegama, Spain - May 27, 2018


Charlie Spedding - AAA 10,000m Champion 1983

1984 London Marathon


Dick Quax winning Silver at the 76' Olympics in Montreal


Zegama-Aizkorri 2018


Zegama-Aizkorri 2018 Vertical Kilo


Sweepers | Ginger Runner


Trail Menorca Camí de Cavalls 2018


This Week's MTN Outhouse News