Interview Tuesday: Meet Kentucky Runner Logan Campbell

It has been some time since I have done an interview and hope to do more in the coming year.  To start things up here is one I just did with Logan Campbell who raced in the same 5K I did a couple weeks ago.  Due to the way things are they discouraged hanging around after the race so I did not meet up with Logan till later online.  Nice to learn more about and you can to as well below.

2020 Daniel Ellis 5k - Logan's first race in over a year.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I´m 23 and I was raised in Booneville, Kentucky. I graduated from Owsley County High School in 2015 and then graduated EKU in the fall of 2019, with a Biomedical Sciences degree. 

What is your profession?
I was a pharmacy technician during the first couple months of the pandemic, but currently I am studying for the MCAT/looking for a master´s program to join. 

How did you start running and what prompted you to do so? 
I had a cross country coach tell me that I was a much better runner than basketball player and my sister was on the team. I joined the grade school running club in 4th grade and ended up continuing when I got to middle school. 

How long have you been running?
I have been running since I was in 4th grade.  I´ve taken some breaks ranging from a month  to close to a year after I left the Cumberlands program. 

Did you participate in any other sports over the years?
I participated in XC, track, golf, baseball, and basketball when I was in high school. I graduated in a class of 58 people, so anybody athletic, had to participate in other sports. 

Did you run in grade school, High School or College? If so where?
Owsley County grade school and high school, then I went on to run a season at the University of the Cumberlands until I transferred to EKU. 

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
- 400m- 53.9
- 800m- 2:00.07
- 1600m- 4:29.8
- 3200m- 9:47
- 5k- 16:27
- 8k-26:36
- 10k- 36:39
- Half marathon- 1:26:41 (only ran one and it was by myself in July)

What is your most memorable race or races and share a little about at least one of them?

1600m 10th grade - in disbelief that I was in the top 4

I competed in class 1A in high school and my 10th grade year I was running a 1600m against the likes of Jacob Thomson , who is now a professional runner. My PR coming in was 4:42 and I just wanted a medal. I was a kid from a place that no one had heard of and after the second lap I was in the top 8. I started picking runners off and I ended up getting 4th in 4:29.9. 

The other race would be coming in 6th at state in XC. KHSAA changed the medals from top 15 to top 10 my junior and senior year, so the year before I got 11th. I had always wanted to medal at state in xc and with  800m to go,  I was with the 6th-11th group and I just surged to get as far away from 11th as possible.

Do you have a favorite workout you do?
In high school, there was a workout called barn intervals, which had a giant hill in it and would usually be anywhere from 1:00-1:05.

In college, it was a simple 8x1Ks on a grass path.

Right now, I have done Ks, 400m repeats, hills, and tempos. The favorite out of those would probably be just hills. 

What does a regular week of training look like?
I run 42-53 miles a week. I like to have 2 ¨hard¨ runs a week, a long run 9-13 miles, and the rest are just easy runs. With in person races being hard to find right now, it is more easy runs. 

How about a favorite route you like to run?
In Kentucky, it is just a road that I run everyday in my hometown, but my favorite place to run is McAlpine Creek Park. 

What is your favorite distance to run and race?
I do not have the speed that I had in high school to say the mile, so it is currently the 5k. 

What shoes do you run in and what do you like about them?
I have always run in Brooks and I currently have the Anthem and Ricochet. I have flat feet and these shoes just feel so much more comfortable than any Nike or Saucony that I have tried. 

How about diet, do you eat any certain way and do things change on race week and race day? 

I have a terrible diet, I tried to cut pop out in college and it caused my migraines to get a lot worse. Race week, I try to get some kind of pasta and the day of the race is a banana or granola bar. 

Do you have any long-range running plans?
I think a sub 16 5k is my main goal because that is something I wanted in high school and college. I might run a couple 10k's to lower my PR in that. 

What do you like best about living and running in KY?
I think the running community in Kentucky is very welcoming. I understand that the pandemic has made it hard to interact in person, but people that I ran against in high school and college, have remained in contact and  we still talk to this day. 

Anywhere else you would like to visit to run?
Oregon is the main place that I would like to visit. 

Do you have any bucket list races?
I would like to run in the open race at Foot Locker South Regionals, so I can have another crack at McAlpine Creek park.

What do you struggle with most with regards to running?

8k PR of 26:36 at McAlpine Creek Park

I think the big struggle is over running and identity. I always considered myself a runner named Logan and when I got mono in college and I could not run, it really destroyed my mental health and identity. I felt completely lost without running and it led me to leave the program at UC because I felt like I had let so many people down by getting mono. The overrunning is a struggle because I do not like taking days off from running. 

What do you see as a trend in running?
The new carbon plate running shoes are getting popular and I have no idea how to feel about those because if they were illegal, people would not be running in them. In the Daniel Ellis 5k, I saw someone wearing a pair and I wondered if they actually do make a difference. I think the shoe business is going to be building shoes that give people an unfair advantage some time in the future. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Take easy days in high school.  I went 100% everyday at practice and I wish I would have had that information as a young runner. 

Find a group or training buddy to hold you accountable because it will make the process so much easier. 

Do you have a website or other social media site you would like to share?
- Srava-Logan Campbell
- Instagram-@lcampbell55

Any closing comments?
Thank you so much for the interview and I hope to see you at some races in the future.

********You can see past interviews here********

Interview Tuesday - Kentuckian and Masters Runner George Corder

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Somerset KY in 1965.  I grew up in Somerset and attended the city schools.  Graduated from University of Kentucky in 1990 with a business Econ degree.  I had post education training in Microsoft Curriculum and attained the level of Microsoft Certified Systems Engineer.

What is your profession?
I am Sr Vice President - CTO at Citizens National Bank.  I began my career there in February 2003.

How did you start running and what prompted you to do so?
It wasn’t until I was out of college that I took up running on a consistent basis.  My two daughters were running track for Hopkins Elementary and during their end of year banquet, the running coach asked that everyone take a pamphlet with a signup form for the Cool Run 5k in June of 2009.  He stated that they received the majority of their track and cross-country team funding from this race.  I thought I would take some to work and pass out to people and decided I should try and participate too.  So that was my very first official race.

How long have you been running?
Only since the Cool Run 5k in June 2009, so ~ 11 years.

Did you participate in any other sports over the years?
I played baseball in High School, skied on the UK Water Ski Team, practiced some martial arts - Krav Maga.  I have enjoyed road cycling with most rides greater than 18 miles.  I am currently training at CrossFit Ignis in Somerset.

Did you run in grade school, High School or College? If so where?
No, I didn’t.  I suppose I saved some wear and tear on the body having not.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.

• 1st 5k 27:17
• PR  5k 21:04
• PR 10k 43:54
• PR half marathon 1:37
• PR marathon 3:38

What is your most memorable race or races and share a little about at least one of them? 
My most memorable races would have to be my first race ever (5k) and my first marathon.

The first 5k, also my first race, was such a foreign experience to me.  I had no idea about pacing or how to maintain a moderate effort.  Gaining the experience that comes with many miles logged from long runs, intervals, speed workouts and hills, is simply learned over time.  It comes slowly but is highly valuable and rewarding to you as you improve your running success.  I was just elated to cross the finish line and was hooked from that point.

My first marathon was memorable because of the accomplishment of having ran over 26 miles.  I don’t know if the 26.2 miles was nearly as memorable as the 19ish mile marker gorilla that climbed on my back and caused my calves to surge with cramps from that point until the finish line, ha ha.

Do you have a favorite workout you do?
My favorites would have to be hill repeats or hill work. 

Do you run with a group or run mostly on your own? 
I run with a group Bourne to Run.  I am fortunate to have the friendship and camaraderie of an extraordinarily hard working and devoted group of running friends.  This actually makes all of the workouts enjoyable.

What does a regular week of training look like?
Mainly CrossFit right now approximately 3-5 days per week. We do quite a bit of shorter distances under fatigue (200m to 700m)   This fitness routine has required more sleep for recovery so I am not making the 5:00 AM morning runs with the group as frequent as I had been.

How about a favorite route you like to run?
South Main to North Main hill route or East Hwy 80 up Sugar Hill and out Pumphouse Road

What is your favorite distance to run and race?
Half marathon

What shoes do you run in and what do you like about them?
Altra Torin – zero drop and wide toe box - quality made shoe.

How about diet, do you eat any certain way and do things change on race week and race day?
I really like to have something on my stomach whether it is a training day or race.  I try and eat clean.  Typical foods I eat: old fashioned oatmeal, almond butter, blue berries, greens, chicken, beef, eggs, salmon, almonds and walnuts, apples, bananas, chili, celery, tomatoes, butter and whole milk.  No soft drinks.

Do you have any long-range plans?
I would like to do the 50k Yamacraw or some other Ultra distance race out west.

What do you like best about living and running in KY?
The fact that the terrain is not completely flat.  I also enjoy the mixed seasons and temperature variations.

Anywhere else you would like to visit to run?
Within the Redwood National Park and also to run a race in Arizona.

Do you have any bucket list races?
The Dipsea trail race

What do you struggle with most with regards to running?
I really don’t struggle with much but I have learned that you’ll have good days and bad.  You have to accept that and you have to listen to your body.  The big thing for me is to learn to take time off for recovery.  It is a runner’s worst nag to not ‘get to run today’ due to hurting somewhere and having to take time off to heal.

What do you see as a trend in running? High tech shoes with more cushioning.  It seems the minimalist shoe design has swung the other way now.

I believe people are getting outdoor more due to excessive time inside staring at a computer monitor. Running seems to be a good sport to get into regardless of your current shape.  You can begin with run/walking and the cost of picking the sport up is not all that expensive.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

• Run with someone and keep each other accountable.  
• Pick out a race that you can achieve and train together for this.  
• Take your running shoes with you on vacation and don’t get off of your training, even if you go to the treadmill in the hotel – get on it and get 3-5 miles in.   
• Search out a local running group and meet with them on their weekly runs.  You will meet some great individuals who are motivated and will be a positive, healthy influence on you.

Do you have a website or other social media site you would like to share?
I personally don’t.

Any closing comments?
God has given you a remarkable machine, your body.  We must take advantage of every day.  There is nothing better than running in the morning and seeing the sunrise or the red-lined sky of a sunset.  To hear the first birds singing as Spring approaches while you’re breathing in that cool dense fresh air.  It is such a blessing to say “I get to run today”.  Cherish your two legs if you have them, some people do not.  Eat well and in all things, moderation.

********You can see past interviews here********

Interview Tuesday: Kentuckian Eddie Legaspi

Rut 50K

It was good to learn more about this weeks interviewee Eddie Legaspi who I only know from meeting him as he worked at the Running Soles store.  Enjoy getting to know Eddie better.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Germany in the fine year of 1991. My dad is retired from the Army and my mom has been an Army civilian for all of my life. Since 1993, my sister and I were raised by our mom here in Vine Grove. Growing up we were mainly a soccer family, though we plied our skills at most sports. We were constantly playing outside and causing a ruckus around the neighborhood.

After graduating from John Hardin HS in 2010, I moved to Spokane, WA and attended Gonzaga University. I graduated with my BA in Journalism in 2014 and went to work in the film industry shortly after. I’ve made it a point to travel as often as I could, both domestically and internationally. I’ve backpacked Europe and SE Asia, with my sights set on visiting my sister in Africa this upcoming year—when my race season will allow it.

I moved back to Hardin Co. near the end of 2018 and have since started to mesh within the community and started to build the next chapter of this really cool life.

What is your profession?
I’ve never been a true “career-minded” person, just a guy with a million and a half interests. Right now, I am working with the family down at Running Soles. I am having an absolute blast being a part of the running community. I make it a priority to follow along with current gear, research, and coaching techniques to take friends and family I’ve made to the next level. After that, who knows where the Universe will use me.

How did you start running and what prompted you to do so?

I’ve always sort of ran for sports, especially since my focus was soccer. In college, I was more of a gym guy and would always add a mile or two runs in, mainly out of obligation. I started an interim job at an insurance company between filming seasons and met a guy who would become one of my best friends, Garrett. Garrett comes from a quality running pedigree and he heard me mention I was interested in a marathon one day down the line. After running my mouth, Garrett got me to trail run with him a few Saturdays in a row and introduced me to the Ultramarathon culture. It gripped me tightly and has yet to let go. This was in 2017. Within 12 weeks, Garrett turned me from a 10-15 mile a week runner into a guy who was finishing his first 50 miler, the White River 50 Miler.
Now, ultrarunning is my obsession and a huge part of what has shaped me recent past and the foreseeable future.

How long have you been running?
As part of my sports and gym routine since the age of 3. Actually focusing on running as a sport, since May 2017.

Did you participate in any other sports over the years?
The sport really worth mentioning would be soccer. I played from the age of 3 until I graduated HS. I played premier club soccer for a few teams out of the Hardin Co. and Louisville regions. I played Varsity all four years at John Hardin. I turned down college offers to attempt to walk-on at Gonzaga, but decided I liked the social and academic atmospheres a little better and never gave it a chance. One of life’s big regrets that ultrarunning has aided in addressing. I was a student assistant with Gonzaga’s Women’s NCAA Div 1 team and was the head coach of Gonzaga’s Women’s Club team. Since then, it’s been ultrarunning ever since.

Did you run in grade school, High School or College?
Only when I was in trouble, which was frequently. So technically, yes…?

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past.
No clue on 5k. A 10k trail race was like 35-ish? I have one road and one trail marathon to my name and both earlier in my running career, 3:21 and 4:20 respectively. Since then I’ve mainly focused on running farther.
- 50 Miler: 9:15
- 100 Miler: 26:17 and, boy, was that a story.

Mile 80 of Burning River 100

You recently ran the Rut 50K – how did the race go?
The race went really well, all things considered. It started out from the main lodge in Big Sky, Montana and routed up through hiking trails, ski runs, and mountain bike routes. The first half of the race went about as perfect as I could have hoped for. I was picking up a lot of ground and sticking near the front. Once I hit mile 15-ish and the scree/talus fields it was over for me. There just is nothing comparable in KY to train for that terrain or altitude. Most of the race was over 9000 feet and a lot of gnarly climbs. Dehydration set in about halfway. I had underestimated the exposure of being above tree line and overestimated what would be available at the aid stations for nutrition. But I had no intention of competing for podium or any preconceived notions of what the race would be like. I purely went to run something so far out of my comfort zone for the thrill of it. Most dangerous, beautiful, and challenging run of my life. I am stoked I went and would do it again in a heartbeat.

How many ultras have you run?  What was your first?
I have officially run 5 ultras. I have done a number of them during training to get time on my feet, but officially competed in 5. My first was the White River 50 Miler in Baker/Snoqualmie National Park near Seattle, WA.

What led you to run longer than a marathon?
I always half-heartedly said I would run a marathon one day and a friend of mine introduced me to the world of ultras back in 2017. Once I saw that this world existed, a marathon never quite interested me again. My first race was the 50 miler and I’ve never looked back. Best decision I’ve ever made.

Other than The Rut what has been your most memorable run/race or races and share a little about at least one of them?
My most memorable would have to be Burning River 100 Miler. My first and only to date, with the hopes of more on the near horizon. Emotionally, there are few experiences in my life I have invested so heavily in. 100-mile races have always been the feat of interest, so I wanted to do my absolute best the moment I got into that distance. Also, having friends going to compete against from around the country, a favorable course, a Western States Qualifier on the line, and a major intrinsic goal made the entire race something special. I ran with everything I had and was going to make my sub-20-hour goal until I broke down just after mile 80. From there, with my goal out of reach and a bit frustrated with myself I wanted to quit and refocus on the next one. My three amazing friends crewing me wouldn’t take that. I owe everything in that race to Emily, Ari, and Dan. They got my feet moving and walked with me, covering the last 20 miles in 10 hours. It was a spiritual experience as much as it was a physical one. I cannot wait to do the distance again and achieve my goals.

Do you have a favorite workout you do?
The long run, of course. I enjoy a good tempo run, hills, and fartleks, but I focus much more at time on my feet and keep those harder intensity workouts pretty spaced out.

What does a regular week of training look like?

Race crew:Dan Flori, Ari Flory and Emily Blain

A lot of double days, at least an hour in the morning and at night. When I’m training for my 100 efforts, I like to at least equal the race distance. So, Monday and Tuesday are two-a-days, longer singular effort on Wednesday, two-a-days on Thursday and Friday, long group run on Saturday (generally 18+ miles), and an individual long effort on Sunday (18+ miles). Again, the major aim is time on my feet versus miles and mimicking the race conditions as closely as possible.

How about a favorite route you like to run?
In Elizabethtown I love to hit Buffalo Lake Trail. Outside of town I’m a big fan of getting out to Bernheim Forest and have a handful of routes out there that I absolutely love. I’ve been fortunate to get out to Red River Gorge and absolutely love exploring out there. My favorite routes of all have been out in Washington state when I first got into ultras and began training out there. I love mountain running, so the more climbing and single track, the better.

What is your favorite distance to run and race?
Favorite training runs are around that 15-mile to 18-mile effort. I can put in a really fun and fast effort or take it super casual with a group of friends. You’ve put in a solid day and earned a massive lunch afterward. It’s a blast.  Favorite race distance now is the 100-mile race. It’s the biggest puzzle I’ve been blessed with solving and I love the game and challenge.

What shoes do you currently run in and what do you like about them?
I’ve been pretty religious about being in Altra. I do a lot of running in the Superior 4s, Vanish XCs, and Torin 4 Plush. Recently, I’ve picked up a pair of Hoka One One Clifton 5s and Speedgoat 2s. The Speedgoat 2s are my current favorite. They saved my butt at the Rut and I’ve just had a blast adjusting to them. They’re super grippy and I feel like I just mow over everything in my path. My favorite runs ever have happened in my EarthRunner Sandals and my Vanish XCs. I absolutely love to feel the ground and like I’m flying. Best of both worlds, I guess.

Pre-race relaxation

How about diet, do you eat any certain way and do things change on race week and race day?
I’m a vegan, so I’m about as cognizant of diet whether I’m in training mode or not. Race week I’m a bit more aware of getting in the right mix of macros, focusing heavily on my good fats and my high-quality carbs. I try to stay away from too much processed food and refined sugar, but I do allow myself to live a little when the situation allows for it. During training there is a major focus on making sure I get enough of the right kinds of protein so that I can maintain recovering as best as possible. I am now making an even more determined push to buy local, in-season, and as waste free as possible. I’m a major environmentalist and feel it is imperative we all make major efforts to be as conscious of our consumption habits as possible.

Do you have any long-range plans or goals with regards to running and life in general?
I’d like to get to the point of being routinely competitive at the 100-mile distance. I don’t aim to be sponsored or have any professional ambition, but as a competitor and adventurer I like to push boundaries and see what heights those around me and myself can get to. Almost like a competition as a team of individuals. Pushing is why we do any of this.  

In life, we shall see. I like to follow the flow of the universe. Right now, the focus is on running, getting back into climbing, and building out a camper van. Share love and good times, that’s about it.

What do you like best about living and running in KY?
The community, especially around Running Soles, has been amazing. They’re so supportive, loving, it’s a massive family. We are always spending time together and pushing each other to get to the places we want to go, it’s anything and everything for the tribe. Moving back to KY after living in the Pacific Northwest for my adult life has been a blast. I am getting to truly explore everything outside my backyard like I never could as a kid. My feet have taken me some really cool places and helped me meet some really rad people.

Anywhere else you would like to visit to run?
I’d love to go back to SE Asia and run out there. Colorado is on the bucket list. I get to go run in Yosemite and Albuquerque in a few weeks. Next year I’ll get to run in Africa while visiting my sister in the Peace Corps. Other than that, I’d say Alaska and Europe. Honestly, I could sit here and list every state, territory, province, or country. I want to run it all.

Do you have any bucket list races?
- Cruel Jewel 100
- Western States 100
- UTMB
- Badwater 135
- Capadoccia Ultra Trail
That’s on the immediate list for now.

With best friend Garett Combs

What do you struggle with most with regards to running?
Sometimes I can forget why I started running. Late in a training cycle or when I’m pushing myself with nothing on the horizon, I will start to run because I feel like I have to. That’s when I know it’s time to run a new route, leave the watch at home, or just shut it down and focus on something else. Never lose the love and let running become a job. Sometimes, focusing on the races, the consumer culture around it, and some of the goals pushes the pure love of moving through space and time to the back of the priority list. That’s when I know it’s time to get my head right again and shake things up.

What do you see as a trend in running?
I think people are started to push longer and harder. The sport is really opening up to everybody, which I love. People are knocking down personal boundaries left and right. When the individual becomes better individually, they become better for the whole. We are fighting more for nature, fighting to spend time in the world, fighting to be better, and fighting to go further. That’s what this life is all about, being better today for tomorrow. I think the growth is massively encouraging and I love seeing the love for miles spread.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
“Fail, fail again, fail better.”
- Pema Chödrön
Don’t focus on anything but the love for each moment. You signed up for the race, you chose the miles, you made these decisions because a part of you wanted to be here, to see who you are when pushed for something greater. The worst part is your favorite part. Stay disciplined, stay focus, stay moving, stay happy.

Do you have a website or other social media site you would like to share?
If people really want, they can follow my adventures on Instagram (@eddie_bare). It’s the only social media I have. I’m not big into it, but I have been better as I’ve gotten older at making an effort to share my reality with those that care to find it.

Any closing comments?
Thanks for listening, for reading, love everything and everybody, and let’s go for a run sometime!

********You can see past interviews here********

Interview Tuesday: Meet Kentucky Runner Elizabeth Ray

2019 Freeman Lake Challenge

This week I talk to Elizabeth Ray who up until this years Freeman Lake Challenge I had not met in person.  I then met Elizabeth during the10k portion of the Freeman Lake run but did not realize it was her till after the race.  Enjoy getting to know more about another local runner and thanks to Elizabeth for sharing her story.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…
Hello, my name is Elizabeth Ray.  I am 40 years old, and I was born in Elizabethtown, Kentucky.  I grew up in rural Hardin County on a family farm with two brothers and close to family.  Growing up my favorite activities were walking in the woods, riding bikes, playing in the garden dirt (mud was the most fun), swimming wherever we could and running all over the place.  We went to church every Sunday morning and then spent several Sunday afternoons preparing a big Sunday dinner.

I am a proud product of Hardin County Schools who decided to stay home after graduation to attend Elizabethtown Community College for two years.  Since I enjoyed learning about the body, my first decided major was medicine.  However when I transferred to Eastern Kentucky University I changed my major to dietetics to focus on nutrition.

Upon graduating from EKU with a Bachelors of Science, I was chosen by the University of Kentucky & Veterans Affairs Hospital to continue my nutrition training in their dietetic internship program.  To become a registered dietitian, one has to: 1) earn a four year dietetic degree, 2) be accepted and complete a dietetic internship, and 3) finally pass a very rigorous test.  It was challenging, but when I achieved registered dietetic status every sleepless night and stressful day was worth it! 

It was especially rewarding because while I studied to earn my registered dietitian status, I was also enrolled in the University of Kentucky’s Master Program for Kinesiology and Health Promotion!  Kinesiology is a fancy word meaning the ‘study of movement, or exercise.’  I purposely set my education, dietetics first and exercise second, so that I could become the best in both.  One year after becoming a registered dietitian, I graduated with a Masters degree from the UK. 

2018 E'town Fall Classic 1/2 Marathon

I’ve lived all over the state of Kentucky; east KY and west KY, rural KY and urban KY, but didn’t think I would ever get to move home due to my husband’s profession.  However in 2015, an opportunity opened.  We now reside in Elizabethtown KY close to family and friends.  Elizabethtown is home.
       
What is your profession?
I am a registered dietitian nutritionist.  I work to help people improve their relationship with food and with themselves.  Food is identity, culture, and is very personal.  It’s an absolute honor to guide clients and share in reaped results.   

I practice nutrition at Family Healing Healthcare, a family owned and operated medical clinic, located in Elizabethtown KY.

In listening to a recent podcast I heard you are working to be a Whole30 Certified Coach - what does that entail?
The first step to Whole30 Certified Coaching is committing to a Whole30 reset.

Second, submit application to the Whole30 Team. 

Third, the certification process consists of four tracks; the tracks are as followed… 
1&2) Knowledge testing: 100 question test and 15 open ended questions.
3) Demonstrating ability to communicate, create content, and collaborate.
4) Interview with the corporate Whole30 Team. 

Currently I am working through the knowledge testing track; specifically the open ended questions which I hope to have passed by the time this interview is made public!  The process has been tough but it’s also been extremely rewarding personally and professionally.         

I am proud to wear the Whole30 banner, even though it’s not yet official!

2019 Derby Marathon

Can you share something about Whole30 - especially as it relates to health and running/sport?
Whole30 has been a game changer for my health, training and recovery. 

For example, Whole30 has allowed me to personalized my diet; meaning that I have discovered what foods are optimal for my health and what foods are not serving me. 
Personalizing nutrition is key because very person is unique. Our individual uniqueness is why general diets don’t work, or at least this is what I have learned over the last 15 years as a dietitian nutritionist.  Every person digests and uses foods differently, so I encourage every person to take a small amount of time, 30 days or so, to invest in your own health and self discovery.   

During my Whole30 resets, I have discovered certain foods, like grains, dairy and sugar
cause inflammation.  My inflammation shows up as various symptoms including: daily digestive distress, seasonal allergies & chronic sinus infections, skin infections & irritations, everyday fatigue, and severe headaches.  These symptoms were interruptions to my day, my goals, and my life.  I thought these symptoms were ‘normal’ but after Whole30 I discovered these symptoms were my body’s way of telling me that grains, dairy, and sugar are not being properly used by my body.  These foods are causing damage which made workout recovery harder and longer.  Once Whole30 taught me these lessons, I eliminated these problem foods and was able to workout harder and recover quicker.       

I recently shared this story on social media:
It was last Spring when I first ran 20 miles.  I was following Whole30 template for eating.  I woke up the next morning a little sore but feeling full of energy.  I experienced a wonderful recovery day!
A few days later, I indulged and made a mockery of my food freedom (ie. grain, dairy, sugar).  The morning after I felt like I had been hit by a truck! 
Lesson learned the HARD way…the food recovery was more difficult, exhausting and painful than the recovery from running 20 miles! 

How did you start running and what prompted you to do so?
I’ve always enjoyed running and preferred to ‘just run’ compared to ‘playing ball.’ 
For instance, when I was younger I was always outside playing with my brothers and cousins.  Trouble came when they ALL wanted to ‘play ball.’  They needed me for the ‘numbers’ but knew I didn’t care for round objects being thrown to me.  My older brother learned to reel me by saying “just hit the ball once, then you can run.”  In addition my cousin would add “once I hit the ball, run for me.”  We would end up ‘playing ball’ because they knew the run would pull in me.

How long have you been running?

2019 Freeman Lake Challenge

I have consistently been running for the last 20 years.  I started in college running on my own; no team, no races, just running.  It helped me manage my stress and gave me a reason to break out of the library. 

Over the last 20 years, I’ve taken a few breaks to raise my children and even got addicted to Cross fit for a little while, but I have always come back to my first love: running.

Did you participate in any sports over the years?
No sports, but I did participate in classical ballet for 12 years.  I took additional dance classes for a total of 16 years. 

My college dancer professor use to say to me, ‘you won’t be happy as a clinician because you are a mover.’  She saw and sensed that I have a heart for movement, even before I realized it.  She was 100% right!   

Did you run in grade school, High School or College?
No cross country or track team.

In middle school, I wanted to join the track team but my Mother wouldn’t let me.  I had been taking ballet for several years, and she didn’t want me to give up on something I loved.  She was right.  I actually dreamed of being a professional dancer when I was younger, but when I started competing the joy went away.  I continued to dance but knew it was a hobby. 

So we get and idea of where you have been with running can you share your PR’s for: 5K, 10K, marathon and any other distance you may have run in the past:

• 5K, not sure of my time but I won 1st place for my age group!
• 10K, 52:19
• Half Marathon, 1:46
• Marathon, 4:30

What is your most memorable race or races and share a little about at least one of them?
My most memorable event, which wasn’t really a race but an experience, was a century bike ride.  I was a senior in high school when the Fellowship of Christian Athletes held the bike ride as a fun way to raise funds for student scholarships.  I signed up without a lot of training but tons of grit and determination.  I completed the trip from Louisville to Frankfort and back completely worn out but with a sense of unshakable confidence.

Century ride in HS at mile 50 in Frankfort KY

I also have to add, that the recent Freeman Lake Challenge 5K &10K, has to be my absolute favorite race of races thus far.  It was my first trail race!  The scenery was beautiful and the local support was unbelievable!  I loved the thrill of running through the forest, jumping over roots, and adjusting my stride over the terrain.  The race was good for my body and my mind!

Do you have a favorite workout you do?
I enjoy long runs the most.  The long runs give me time to either visit with friends running alongside me, or if solo I explore.   

What does a regular week of training look like?
I run almost daily.  I run on treadmill, various road routes, and some trails.  Lately, I’ve been pushing my weekly mileage up with hopes to complete an ultra in 2020.  Also I am looking to add weekly speed intervals, thanks to PT Pros and their new AlterG Anti-Gravity Treadmill. 

In addition to running, I perform strength and power drills several times a week.  These workouts are not my favorite but necessary because being able to use the bathroom independently is a forever life goal!

How about a favorite route you like to run?
I have several favorite routes, but I am looking to add some ‘new’ favorites this year.  Adding new routes appeals to the kid in me.  It’s a form of play, or exploring that keeps me seeking for new adventure.   

What is your favorite distance to run and race?
Again, I enjoy the long runs the most.  Running is the easy part, but racing has been scary to me.  However, I have signed up for more races than ever before aiming to conquer my fear of racing. 

What shoes do you run in and what do you like about them?
Altras!  I love the wide toe box and the zero drop feature.  From a girl who use to squeeze her feet into pointe shoes to dance on her tip toes, the Altras are like a the open country…I’ve got room to stretch and fly!   

2018 E'Town Fall Classic 1/2 Marathon

How about diet - what does a normal week look like and do you change things for races?
I follow Whole30 meal template;  meat, eggs, seafood, lots of vegetables, some fruit, and plenty of fat.  I invest in organic, pastured meat and eggs, not just for the health benefits but also because my dollars are votes.  I support farmers who raise animals ethically.  I also invest mostly in organic produce and fats for health benefits but also to support earth friendly farming practices.

As for race week, I add some additional starchy vegetables to fill up muscle glycogen storage.   I also focus on hydration the entire week to ensure my cells are ready for the demands of race day.

Do you have any long-range plans for running?
My longest long-range plan is to continue have the ability to run until my last breath on Earth.

More immediate plans are to become to best athlete I can be.  Of course I would love to earn a place at Boston and to finish an Ultra strong, but for now, my focus is to give each workout my best.

Also I want to fine tune my running form.  I’ve attended several of Will Rivera’s Good Running Form Clinics held at Running Soles.  Much like ballet, running is an art.  I enjoy working to improve my art, or form.

What do you like best about living and running in KY?
My most favorite thing about KY is my family.  KY is our home.

As for running in KY, I hate to admit it but my favorite things are…the hills.  I have lived all over the state of Kentucky, and I have learned that quiet, hilly country is my favorite.

I also enjoy the change of season.  I don’t always like heat training or running in freezing temperatures, but at least Mother Nature gives me new challenges everyday no matter the season.     

Anywhere else you would like to visit to run?
I definitely want to run out west.  Again I love hills, mountains, quiet country-sides, and forests.   Planning travel around my upcoming races is another personal running goal.

For example, I love following your journey Tony in preparation to run R2R2R at the Grand Canyon.  Or following Will and Maddie’s trips to Greece for the Spartathlon.  Also, I enjoy seeing the wins of Carmen Stevens, Andrea Musselman, and other fellow local runners travel to various states in aim to complete half marathons in every state.

The idea that running can literally take me places is exciting and keeps me motivated!

Do you have any bucket list races?
I have several races I would like to complete, especially since I have just started to race.  I was just searching for races yesterday and was amazed of the number and types of races.  I think I could race a different event every weekend for the next year!
     
As mentioned earlier, Boston Marathon is a biggie not just for the validation but for the experience.  I am working on qualifying but not focusing solely on Boston; my focus is on becoming better athlete and conquering my fear of racing.

What do you struggle with in running?

5k Race - 1st in AG - From the Hopkinsville Newspaper

I struggle with the racing, not running.  Running is the easy part.  However, I am finding that racing is making me better; more resilient, more determined and focused, stronger in mind and body. 

My fear of racing stems from my fear of failure. Ouch, that hurts to admit!  However, it’s true.  Running has always been good for me, but racing is teaching me to harness the power of my emotions.  It hasn’t been easy but worth the struggle. 

What trends do you see in running?
SEVERAL.

Community.  Running seemed to be a solo, lonely sport in the past; however, the development and strength of the local running community like at Running Soles, is making a big impact!  I find the long run isn’t so long with friends and the pressures of a races fade when you hear the cheers from your running family.  Community is power that can’t be developed from a training plan on paper. 

Running Culture.  Again running seemed no fun, painful, and a little crazy; however, our local running community, like Running Soles are changing culture within our larger community.  When communities like Elizabethtown see a pack of runners head out from Running Soles on Tuesdays, Thursdays, and Saturdays it sends ripples and possible tidal waves to normalize running in our community.  ‘Share the Road’ becomes less of a slogan, and more of way of life. 

Inclusivity.  Running seemed to be something only for people with certain shapes, colors, specific backgrounds or whatever stigma portrayed by society; however, I love the fact that different types of people are participating and being loved on in the running community.  I find runners are people who aren’t just focused on race results and outwards impressions but accept people for who they are and where they are.  I was once told by a lady who was looking to start running, ‘Runners are the nicest people…so encouraging and happy.’  She felt welcomed and warmed by fellow runners, despite her physical limitations.  Running is becoming a safe, joyful place for all people. 

LASTLY…
Thank you so much Tony for inviting me to be a part of your work!  It’s inspiring to read about all the things happening in our local community and beyond!  It’s also uplifting to learn about fellow runners; I learn facts from your interviews that are with held during a long run!  Thank you for enriching our running community and culture; I am thankful to be a part! 

********You can see past interviews here********

Interview Tuesday: Meet Kentucky Runner Christopher Lowe

I have not met Christopher but when I heard he was looking to start a running club in a nearby town, Burkesville Kentucky, I want to learn a little more about him and encourage anyone in the area to hook up with one of the clubs runs.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
My name is Christopher Lowe. I am 28 years old. I am from Greensburg, Kentucky.

What is your profession?
I am a high school English teacher at Cumberland County High School in Burkesville, Kentucky.

How did you start running and what prompted you to do so? 
The thing that prompted me to get into running was the sense of adventure and completeness I get from participating in endurance sports. Being an athlete most of my life, competition, especially self-competition, drives me to want to be better. Also being a type 1 diabetic, I wanted to do something that would allow me to live a healthy and vibrant life. Running gave me the best opportunity to do this.

How long have you been running? 
I have been running consistently for 7 years, starting when I was 21 years old.

Did you participate in any other sports over the years?
I played basketball and baseball from an early age throughout high school.

Did you run in grade school, High School or College?
In high school I ran for conditioning for the sports I played but not for sport; in college I started running for hobby before really getting into the race scene.

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K

marathon and any other distance you may have run in the past.

• 5K - 18:37
• 10K - 42:15
• 13.1 - 1:43:36
• Marathon - 3:39:2
• 50K - 5:51:00

What is your most memorable race or races and share a little about at least one of them?
My first trail race is probably my most memorable race because of the good and bad. It was a 20k trail race in Kentucky. At mile 5 I rolled my ankle and probably should have dropped out. However, knowing I wanted to finish, I ran through the pain and ended with a finish that was better than I expected. The adversity thrown at me really showed my grit and determination to stay true to myself in running.

Do you have a favorite workout you do? 
As long as I am out running, I am happy and having a blast. There isn’t one typical workout that I gravitate towards; I like mixing up my workouts, throwing in cycling and swimming into the weeks, and thoroughly enjoying every moment of it. I have found that I am in love with the training process.

What does a regular week of training look like?
My typical training week depends on whether school / work is in session or not. During the summers I put in two long days of running a week and throw in cross training (cycling and swimming) into the plan. During school / work, the long day of running is trimmed to one day a week, but my shorter runs are done at a higher intensity.

How about a favorite route you like to run? 
Road: I love running in my home town of Greensburg. There are many hills that are incorporated into any run. I have created a 15 mile loop throughout the town that begins and ends at my parents’ house and it is a dream-like scenic route.

For trails: Boom Ridge Trail in Burkesville is a point to point trail that leads into Tennessee with beautiful nature surroundings.

What is your favorite distance to run and race?

I would say the 1/2 marathon is my favorite distance to race. As far as just running, I find joy in any distance I can run.

What shoes do you run in and what do you like about them?
I run in the On-Running Cloudflow. I love the light weight and the bounce that I get off the road with each foot strike.

How about diet, do you eat any certain way and do things change on race week and race day?
I have been a vegetarian for 2 years, and I find that this diet has helped in my recovery and endurance when it comes to running. The way this diet also makes me feel outside of running is another benefit.

Do you have any long-range plans? 
Obviously I feel for any endurance runner, a marathon like Boston or New York is a goal. I also would like to run a race in every state. This is something that I think would be an experience to keep with you forever.

What do you like best about living and running in KY? 
I love the diversity of scenery, elevations, and the people that you get to run with. Also, every place I have ran at in Kentucky, I have experienced a since of community that cannot go unnoticed.

Anywhere else you would like to visit to run?
Any national park in America.

Do you have any bucket list races?
I will race anywhere I can go.

You just started a running group in Burkesville – can you share about it and your goals for the group. Burkesville Run Club is a social / community running group that, in its essence, is devoted to providing a community and social aspect of life to a community and people that need it, along with providing an opportunity for people to start or continue their journey of health. My personal goal for this club would be for this group to continue to grow and for Burkesville to become a running community as a whole.

What do you struggle with most with regards to running? 
I believe the one thing I struggle with would be to listen to my body when I need rest and / or easy days. Convincing myself that I need to slow down or even take a day off is something I am still coming to terms with.

What do you see as a trend in running?
I have seen an upward trend of trail and ultra running. I feel like more people are gravitating towards the trails and pushing their own limits.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?

1. Run your own race - too many people compare themselves to other runners who are far superior in their experience and I think it really puts them down. So get out there and run your race in the ways that are comfortable to you. My number one rule: THERE ARE NO BAD RUNNERS!
2. All progress is good progress. Whether you improve 1/4 of a mile or take off .5 seconds off your mile, you have progressed yourself in your endeavors. Keep it up and I am proud of you.

Do you have a website or other social media site you would like to share?

• Instagram: Personal
• Burkesville Run Club 

Please follow both :)

Any closing comments?
Running has given me the wisdom and opportunity to better myself in all aspects of life. I am excited to continue to share my own path and inspire and help others get on theirs.

Thanks. Peace. Love

********You can see past interviews here********

Interview Tuesday: Meet Team Cloutier (Sarah and Chad) of Elizabethtown Kentucky

Tunnel Hill 50 Finish

It was nice to learn more about Chad and Sarah as I really do not get to talk to them much as only really see them at races and a run in Elizabethtown every once in a while.  Enjoy getting to know them better yourself.

Tell us a little about yourselves not necessarily related to running age, where born, education, area you live in, etc.….
Chad: Well, I am now 46 years old, born outside Chicago, raised outside Boston (Massachusetts, not Kentucky), and like so many in this area, retired from the Army. Sarah and I decided to stay in E-town because there is just something about this place that we really love, don't ask me what it is, but it is something.

Sarah: I'm 34 years old, born in Mt. Vernon, Indiana (near Evansville). I went to the University of Southern Indiana there in Evansville. As Chad said, Army brought us here to E-town, and the charm and people of E-town kept us here.


What is your profession?
Sarah: I am an Occupational Therapy Assistant. I currently work for Hardin Memorial Hospital at the outpatient clinic in E-town. I am now in the process of furthering my education by obtaining certifications to specialize in lymphedema and breast cancer care through lymphedema treatment and therapy.

Chad: I am not nearly as smart or specialized as her. Once I retired, I was able to get a job at the US Army Recruiting and Retention College as a Training Developer for the Army Recruiter Course. There I am able to work with some of the most impressive Soldiers I have met in my entire career.


How did you both start running and what prompted you to do so?
Chad: Well Tony, it seems like my story starts like so many others, but it all started in High School Cross Country. Actually, the only reason I did Cross Country was that my friend Dave and I wanted a sport to help us stay in shape for basketball season. Little did I know that I was, back then at least, a pretty fast runner, and not a very good basketball player!

Sarah, I'll let you tell the story of your first race….

Sarah: I hated running growing up and did not run competitively. I did not start running until I had realized that when I went back to school, I did like so many others do; I gained a lot of weight. I wanted to lose weight for our wedding, so Chad helped me train for my first 5K, which was a race back in Massachusetts that Chad’s friend was putting on to benefit Homes for our Troops. I am pretty sure I almost died (haha). My second 5K was years later here in E-town right after we moved here, and I again felt like I was going to die. It was about a year after that I decided to run a half marathon, and I've been running ever since.


How long have you both been running?
Sarah: I can say I have been a runner since 2013 when I started training for my first half marathon. I started running the day Running Soles opened.

Chad: That is kind of hard for me to answer. Like I said, I started in high school, and for most of my career in the Army, but then the years of being on tanks took their toll on my knees, hips, and back. There is a reason they tell you to climb down and not jump off them. Towards the end of my career, I was given a profile (Doctor's order) to no longer run, but to walk instead. It sounds good on paper, but wow I really hated walking for the Army Physical Fitness Test. With the doctor's order of no running or sit-ups, I got lazy, and as a result, I put on (quite) a few pounds. When I saw the picture of myself, I refer to as "Fat Chad," I knew I had to change something.

It was not long after this that, while working for Will (Rivera) he started talking about Natural Running, and that has been a game changer for me, and got me back to running.
Unlike most Army Retirees, I waited until after I hung up the uniform to get serious into running.


Did either of you participate in any other sports over the years?
Sarah: I haven’t participated in sports as an adult. I was on the dance team in high school.

Chad: Nothing really to note for me. I did the intramural soccer/football thing before, was really big into cycling in high school, but nothing compared to others — no century rides, or softball championship games here.


Did either of you run in grade school, High School or College?
Sarah: No way! You would have had to tell me it was mandatory to get me to run.

Chad: No college athletics for me, just the illustrious high school career! Haha


So we get an idea of where you have been with running can you share your PR's for 5K, 10K marathon and any other distance you may have run in the past.

Freeman Lake Run

Chad:

• 5K: 22:52
• 10K: 52:51
• Half-marathon: 1:55:16—I really think that is the only half-marathon I have ever run without you (Sarah)
• Marathon: 4:11:41
• Ultra-Marathon: I have done a few Ultras, but the furthest has been the Pistol 100K- that was the most miserable 14-plus hours of running (not counting wardrobe changes) in my life, but possibly going to do it again.

Sarah:

• 5K- 27:12
• 10K- 59:00
• Half marathon- 2:07:31
• Marathon- 5:31:16
• 50K- 9:33:17
• 50 miler- 11:16:57
• 100K- 18:21:47

What is your most memorable race or races and share a little about at least one of them?
Chad: I’ll take this one first. Probably my most memorable race was the Tunnel Hill 50-miler. That was one that we ran together, but we did a good job of keeping each other grounded. We had a plan of absolutely, under no circumstances were we to go faster than a 10:30 pace. That strategy kept me in a good place for the whole time and felt like I had energy at the end. Don’t want to say a lot, but I had some. Plus, we were able to witness Camille Herron cross the 100-mile finish absolutely crushing the world record.

Sarah: I agree with Chad on one of them being Tunnel Hill 50 miler. I remember smiling and laughing most of the time. When I wasn’t smiling Chad made sure I did. Another memorable race for me was my first half marathon. Chad and I were supposed to run this together, but Chad got a stress fracture and had to pull out of the race. He rode his bike next to me while I ran during training. So, I ran the Derby half on my own. I learned a lot about myself during this one. But the most memorable of them all through is the Bell Ringer 50K in Burns, TN. I could talk forever on this so I’ll make it as short as I can (haha). I ran this with Madeline Rivera and Andrea Musselman. It was one of the toughest and most technical trails I had and still have been on. It was so hard, and it was so cold that our water was freezing. We didn't make one of the cutoffs, and they were going to take us off the course. The three of us looked at each other, and collectively, we told them, "No, we trained too hard for this. We want to finish the course, medal or not." One of the park rangers (later we learned he was also the race director) made us a deal. If we could beat him to the next checkpoint, he will erase our names off the DNF list and let us continue. We all cried and ran as fast as we could, and we did beat him. He smiled big and told us, "You ladies worked hard for this, now go finish this!" He followed us for a bit playing Eye of the Tiger over his truck intercom, and we all cried and cried. We did finish, the last three, and only four people at the finish line, but we didn't care. I'm getting emotional thinking about it. That was December 2016, and I still tear up when I hear that song. Those two became more than friends that day.

Running in Ireland

Chad: I want to change my answer after hers included Maddie and Andrea; mine is no longer running with Sarah!  I also have to add the first Freeman Lake Trail Series 5k, I think it was in 2015 because it was the first race I ran with my three kids, and the 2019 Kentucky Derby Marathon, being able to run with my sister as she did her first full marathon.


Do you have a favorite workout you do?
Sarah: Zumba is fun

Chad: Not Zumba-


What does a regular week of training look like?
Chad: Normally, Tuesday and Thursday group runs at Running Soles, long runs on Saturday, and if I am training for something, a second-long run on Sunday and something different Wednesday night, like hill repeats- ugh.

Sarah: When I'm training, it looks a lot like Chad's plan. We train together quite a bit.


How often do you run together?
Chad: The last few months, we have not run as much together as we usually would, mainly because of one injury or another, but for a while there, it seemed like almost every run she was holding back for me so we could run together.

Sarah: I have to jump in and say that I am always the one slowing him down. But I love how he doesn’t care and won’t leave me, as much as I sometimes beg him to.

Chad: Well, I am pretty sure that the race results have you beating me on the majority of races…


How does having a spouse that runs help with your running?
Chad: For me, at least, I think we keep each other honest. There are those long runs that one of us do not want to go, but the other one forces them out the door. If I know someone depends on me, I will be there.

Sarah: He holds me accountable. I have a terrible habit of letting laziness kick in instead of getting out there and getting a run done. He is also my encouragement, pushing me to go further and harder than I usually would on my own. He is always there at the finish line, letting me cross first and always the first to give me a hug and congratulate me.


How about a favorite route you like to run?
Chad: Mine would have to be Mauckport. You can get some distance, and it is very easy to lose yourself in your surroundings. This is especially good for someone who has ADHD like me; there is always something different to look at. Plus, it helps there is almost no traffic. I was passed by more tractors one time than cars.

Sarah: I like running Mauckport as well. I like familiar routes; they help my mindset to know where I am and how far to the next area.


What is your favorite distance to run and race?
Chad: Even though I really enjoy doing the distance runs, I think my favorite is the half-marathon. It's probably the furthest run that is fun for the whole time, plus, you get the same the swag and pre-race experience as the marathon, for only half the distance!

Sarah: I like the half marathons as well. To me, that is a fun distance. I don't feel like I have to kill myself like in a 5K and I know I won’t be out there 5+ hours. I can just go out and have fun and enjoy my run.


What shoes do you run in, and what do you like about them?
Sarah: I love my Altras! They just work for me.

Chad: I have never really been a brand loyal guy until I put on my first pair of Altras in 2015. Since then, that is all I wear while running, trail or street, I am an Altra-homer. I love the zero-drop that forces you to run the way your body was designed to (no heel strike), the wide toe box which gives your foot the room to spread out, and the cushion that I get in the Torin. Really, the whole natural feel to the shoes.  Wonder if I can get a free pair for that plug.


How about diet, do you eat any certain way and do things change on race week and race day?
Sarah: I wish I had a diet that I stuck to. I like to eat, so I run more so I can eat more (haha). I will say on race day I change nothing! I eat the same thing I would before a training run.

Chad: I try to stay away from overly processed foods, and here lately doing NSNG (No-Sugar/No-Grain), but damn I have a sweet tooth- Thanks Dad.

Ft Knox Audie Murphy 5k - 2019

Do you have any long-range running plans?
Sarah: I am currently recovering from surgery and not running until approximately August 6th, so my short-term plans are to heal and start slowly building my distance back up and get into more strength training. My long-term plan is to run Pistol 100 miler in March.

Chad: Wait, your planning on doing what in March? First I am hearing about this plan!
Right now, for me, it is to recover from this hamstring thing that's been bothering me since the Derby marathon, but there are a few that I am eyeballing. Right now, I am only signed up for the Backyard Classic here in August. It is an 8-hour endurance race that I will not come close to last year’s monsoon run (34 miles), but the race from top to bottom is such an awesome time.


What do you like best about living and running in KY?
Chad: Oh, for me, it is definitely the stupid heat that we get to run in. Honestly, it is the support that the running community has for each other. You can reach out at almost any time if you need someone to run with, advice, or just support.

Sarah: The community here is very pro-active lifestyle. The support is great.


Do you have any bucket list races?
Sarah: I would love to run the Seven Bridge Marathon in Chattanooga, TN. I hear it’s a pretty run.

Chad: Yes, and thanks to my sister, I think both are probably going to happen. Being from Boston, pretty sure you can guess which one I am going to say. Even though I can say I have run Boston, I cannot say I have RAN BOSTON. That is bucket list number one. The other is one she just ran- The Bay of Fundy International Ultra Marathon. I have run races that start in one state and finish in another, or cross back and forth but starting in one country and ending in another, that's just cool.

Sarah: Hey!! I want to run the Bay of Fundy International Ultra Marathon too!!


Anywhere else you would like to visit to run?
Chad: That is a loaded question because I would love to be able just to litter the map with my Strava runs, so besides the bucket list races, my answer is “yes.”

Sarah: We had the opportunity while on vacation to run in Ireland, and it was great. I would love to get to run in Germany one day.

Chad: Is this like the Pistol? Are you making plans without me? (haha)


What do you both struggle with most with regards to running?

Bell Ringer 50K - Sarah, Maddie & Andrea

Sarah: I struggle most with getting my butt up and getting out there. I have the lazy gene, I suppose.

Chad: For me, it is two things. The first is staying on track with cross training (weights, elliptical, core exercises), and the second is keeping form and cadence when I get tired. Man, it is so easy to let those go when you are beaten down.


What do you see as a trend in running?
Chad: First and foremost, running itself is becoming a trend.  The numbers of runners signing up for races continues to grow each year unbelievably. But the trend within running is definitely the Ultra-Marathons.

Sarah: I wish I had an original answer here, but I agree with Chad on this one.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Sarah: I guess I would have to say that it doesn’t matter how everyone else is doing. Focus on your run and your happy, not someone else’s. I would also say that not every run is going to be great. You aren’t going to feel like a Rockstar every time. So, embrace the suck on those runs that you just don’t have it, and learn from it.

Chad: I heard a guest on a podcast say, “The only person who really cares about your PR is you.” That goes with what Sarah said, if you enjoyed the run, that is all that matters.  I could recycle some quotes from the motivational calendar here, but the first thing is if you are not going to win the race, have fun. Enjoy the experience, those around you, and the run itself. I am not saying not to run hard, instead run happy. Also, post-run beer is calorie and carb free- true story; you can find it online.


Do you have a website or other social media site you would like to share?
Chad: Not one in particular, but I would encourage anyone to find a local running community on Social Media, along the lines of the Running Soles Training/Social Group. It gives you the option to reach out for running partners, ask advice or possibly race discounts!

Sarah: Again, going to go with Chad’s answer.

Chad: Oh yeah, and if anyone has ever had the desire to get paid while they workout, and looking for a career change, check out what my friends at goarmy.com have available for you!


Any closing comments?
Chad: Go Red Sox?

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