Weekly RunDown #139

"The endurance athlete is the ultimate realist."

Marty Liquori

Gary Cohen interview of Marty Liquori

I did not have an Interview Tuesday interview this week but you can see past interviews here

iRunFar.com's This Week in Running: May 13, 2019

This weeks's Fast Women newsletter

Transcontinental walking was not restricted to men - here is an article on Zoe Gayton

Nice article on Mason Blevins who I interviewed here

Floris Gierman of the Etramilest talks to Mark Cucuzzella

2019 Transvulcania in Photos

An analysis of running form at Boston by Jae Gruenke of the Balanced Runner.  Make sure to follow the other links as there is lots of good info to be found.  Also, I took the online camp Jae taught and it was very helpful

I am a big proponent of consistent and often easy, to easyish, runs but if you want to get faster and get that PR you will need to do that "Big Workout" as David Roche shares.  This is not all the time but is specific and times appropriately.

Are you looking to do any multi-day races or adventures then Ian Corless has some tips for you

Lots of things can steal your joy and comparison is one of those

It will be interesting to see how much of Garmin and Suunto's market share Coros can take and now they have a new watch with 60+ hours battery life in full GPS mode.  Here is a replay of the official release

Dr. Phil Maffetone looks at the many reasons for injuries

How to use caffeine in Ultra events

Toni Reavis looks at Eliud Kipchoge's next attempt at a sub 2:00

Visualization can be an important part of a successful race plan

This is one of my favorite races that I used to run regularly on Labor Day and now do when I am in town - Mt. Baldy Run to the Top

Looks like things are shaping up for the 2019 Chicago Marathon

Good to see Mary Cain back running and winning a 4 mile race in Central Park in 21:50

A talk with Camille Herron

Hmm, is there a cure for overtraining, other than don't do it?


Masters News

Trail running after 60: Just keep running

Upcoming 2019 USATF Masters Events

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 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.

If you are closer to Radcliff KY on June 1st then you might want to run The Duane Klug Memorial 5k that is run to support the North Hardin HS Boys Soccer Team - the race is hosted in honor of the memory of the former NHHS  Soccer Coach who passed away in 2013.

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
Cruel Jewel 100, Blairsville, GA - May 17, 2019
Ragnar Kentuckiana, Brandenburg, KY - May 17-18, 2019
Baldy Marathons, Mt. Baldy, CA - May 18, 2019
Massanutten Mountain 100, Fort Valley, VA - May 18, 2019
Born to Run Ultra Marathons, Los Olivos, CA - May 18, 2019
Keys 100, Key West, FL - May 18, 2019
Transylvania 100, Bran, Romania - May 18, 2019
Horse Capital Marathon, Lexington, KY - May 18, 2019
Skyrace des Matheysins, French Alps - May 19, 2019


Past Weekend Race Results
Transvulcania Ultra, Canary Islands, Spain - May 11, 2019
Ice Age Trail 50, La Grange, WI - May 11, 2019
PCT 50 Trail Run, Cleveland Nat. Forrest, CA - May 11, 2019
Ultra Race of Champions, Blue Ridge Mtns, VA - May 11, 2019
Priest Lake Marathon, Priest Lake, ID - May 11, 2019
Riverlands 100, Turner, ME - May 11, 2019
I'm a Dam Runner 5K, Campbellsville, KY - May 11, 2019
John's Run Local 8K, Lexington, KY - May 11, 2019


Marty Liquori and Kip Keino


Great relay - Matt Boling runs a 44.74 last lap to come back for the win


2019 Transvulcania Ultramarathon Highlights


The Skyrace des Matheysins is this weekend


Get Fast, Run Slow - Floris of Extramilest talks to Dr. Mark Cucuzzella


Hood to Trail: Urban runners take to the trials in Chamonix


The Ridge RUNers RUNdown #31


Mtn Outhouse News



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 #129

"Just remember this: No one ever won the olive wreath

 with an impressive training diary." 

Marty Liquori

This week's Interview Tuesday was with Ty Martin, a local runner where I live in Kentucky

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

LetsRun.com's The Week That Was in Running: Feb 25 - March 3, 2019

Good to see Yomif Kejelcha get the World Indoor Record after just missing it then getting second in an attempt at the 1500m record so the third time is the charm as he knocks 1.44 seconds off the old record

I am sure there are more out there but here are Runner's Worlds 20 Best Running Trails

Check out this interview with Dr. Mark Cucuzzella on by Zack Bitter and Dr. Shawn Barber on the Human Performance Outliers

David Roche looks at training for Trail and Ultra races

Recovery during an Ultra Racing season

I just got a pair of Topo Ultraventures and while only having run in them once they seem like a good shoe to have in the arsenal.  Here is a review by Trails and Tarmac and one by Steve Speirs of Run Bulldog Run

167 runners go sub 2:30 at Tokyo

A look at the breaking of the sub 2hr marathon

Talk Ultra Episode 169  - talks with Michael Wardian before his FKT attempt on teh 631 mile Israel National Trail

Many of you may floss your teeth but how about your muscles.  While I have not done it as much as I should I have found that it works.  Here is an article on RockTape's Rock Floss

Thinking of running your first 100 miler - here are some things to think about

All too often, if you are like me, you do not think much about rest days but you should and should seek to get the most out of them

We often look at everything but our toes - but they are important

A treadmill workout to try instead of just running on the Dreadmill

There is a new watch on the block, Coros Apex, you may have heard of and here is a review of it on Ultrarunnerpodcast and also one from DC Rainmaker

Some thoughts on proper shoe fit - You Do Not Have a Shoe Size, You Have a Foot Size

Nice to see runners get the OTQ

Two Rivers Treads podcast  Run For Your Life talks to Paul Encarnacion about his run at the Hurt 100, eating Low Carb and other topics


Masters News
Ino Cantu (85) was busy this past weekend at the USATF Masters Indoor Championships as he set an age group world record in the mile at 7:47 and the next day an American record in the 800m in 3:38.62

Neringa Jakstiene does even more as she gets 3 World Records and an American Record

USATF Masters Indoor Championships results

I have been running for 46+ years and thought that was a lot but Ed Rousseau has run for 62 years

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 close to Bowling Green there is the 2nd Annual St, Pats Dash 5k on March 9th, 2019 - put on by Phoenixrisingky.org

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
Marin Ultra Challenge, Sausalito, CA - March 9, 2019
Antelope Canyon Ultras, Page, AZ - March 9, 2019
Everglades Ultra 50, Copeland, FL - March 9, 2019
Old West Trails 50K, Julian, CA - March 9, 2019
Land Between the Lakes, Grand Rivers, CA - March 9, 2019
Catalina Island Marathon, Avalon, Catalina Island, CA - March 9, 2019
Fall Creek Falls 50K, Pikeville, TN - March 10, 2019

Past Weekend Race Results
Way Too Cool 50K, Cool, CA - March 2, 2019
Mountain Marathon & Hillbilly Half, Olympia, WA - March 2, 2019
Old Pueblo 50 Mile, Sonoita, AZ - March 2, 2019
Austin Taylor 50K Challenge, Conyers, GA - March 2, 2019
Monument Valley Ultra, Monument Valley, UT - March 2, 2019
Erlanger Chattanooga Marathon, Chattanooga, TN - March 2, 2019
Caumsett Park 50K Championship, Lloyd Harbor, NY - March 3, 2019
Napa Valley Marathon, Calistoga, CA - March 3, 2019


Marty Liquori wins the 1973 AAU Indoor Championship Mile


Kejelcha runs word record indoor mile and Gregorek runs second fastest American indoor mile


The Weight of Mountains by Altra - Running and Mental Health


Keep Moving Forward


A great race in the Women's Indoor 3000m European Championships


And the European Men's 3000m


A look at Ricky Gates running of every street in San Francisco


A look at the 2019 Hurt 100 - My ankles hurt just watching parts of this:)

The RUNdown #23 from the Ridge RUNers

Weekly RunDown #81

"There is no satisfaction without a struggle first."

Marty Liquori

A look at the men's and women's 1/2 marathon championships.  In the men's race, which saw the first 15k (62:11 pace) be more tactical with winds topping out at 30mph,  now three time winner Geoffrey Kamworor, with  tailwind, spilt 13:01 for the 15K to 20K split to break it open.  In the women's race Netsanet Kedebe ran a WR of 66:11 for a women's only race, the record for a mixed race is 64:51.

This week's Interview Tuesday interview was with Tom Bowden of London Kentucky.

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

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

Citrus Mag looks at the past week

The course, with help from the weather, won this year as there were no finishers at the 2018 Barkley Marathons

John Kelly provides some 2018 Barkley Race Footage

Canadian running looks at this years Barkley

Want to take part in a summer training camp, here are 10 to look into.  If I had to choose I would do the Colorado  Running Ranch camp with Jeff Browning and Krissy Moehl

Jae at The Balanced Runner looks at Why Your Quads are Sore

Yuki Kawauchi's 78 sub 2:20 marathons in certified as a record by Guinness and on the same day as the ceremony he ran a 1:10:03 1/2 marathon in a full panda suit

Want to know how to get ready for Skyrunning, Redbull has a beginners guide

The U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) has a magazine and you can download the newest copy here.  You can also get back copies here.

One hot topic when talking about form is foot strike.  At the Topo Blog they talk about: Three Truths About Foot Strike

The XXI Commonwealth Games (Gold Coast 2018) begin next week, April 4-15 with Athletics starting on the 8th

Kaci Lickteig talks about the struggle after the struggle -dealing with injury and then being healed only to have other issues crop up

In this interview Stephanie Howe Violet shares about 2018 after her injuries and a building year in 2017

Men's Running Magazine talks with King Kilian.  Sadly Kilian broke his fibula during a mountain ski race and is now in rehab to heal the injury

Great to see Will Rivera who is the owner of Running Soles in Elizabethtown, KY, and interviewed here, is on the US Spartathlon Team for 2018

While running is at its core sort of minimalistic it can still be expensive so here are some suggestions for Ultra Running on a Budget

Really, do we need Dunkin' Doughnut running shoes

As I will be running the Run Under the Stars (RUTS) race in Paducah, KY in June this article on running timed events was timely.  The RUTS I am running is a 10 hour race on a 1/2 mile course.

A look at your arches: Arch Height Vs. Arch Function

Want to get some elevation in how about doing the Pikes Peak Ascent and Marathon (Aug 18 & 19, 2018)

A look at the top marathoners and marathon courses

Last week I shared Citrus Mag's looks at the cities bidding to be the host for the 2020 Olympic Marathon Trials but Atlanta had not been posted yet, thus here is the completed list: Chattanooga, Austin, Orlando & Atlanta

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

If you live in the South-Central Kentucky area and you are a JV or Varsity distance runner you should 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


Masters Running News
Charles Allie ran 59.43 to get the M70 Indoor WR for 400m

Mike Fremont at 96 still runs 10 miles 3 times per week and canoes the other days


Races this Coming Week
Badger Mountain Challenge, Richland, WA -  March 30-31, 2018
Run the Bluegrass 1/2 Marathon, Lexington, KY - March 31, 2018
Georgia Death Race, Blairsville, GA - March 31, 2018
Two Oceans Marathon-Ultra, Newlands, Cape Town, South Africa, March 31, 2018
Brown County 50K, Brown County State Park, IN - March 31, 2018


Past Weekend Race Results
Antelope Island Buffalo Run 100, Syracuse, UT - March 23, 2018
Extreme North Dakota Sandhills Ultra, McLeod, ND - March 24, 2018
Oak Mountain, Pelham, AL - March 24, 2018
IAAF World Half Marathon Championship - Women & Men, Valencia, Spain - March 24, 2018
Carlsbad 5000, Carlsbad, CA - March 25, 2018


1973 AAU Indoor Track & Field Championships - Marty Liquori in the Men's Mile

Kip Keno Vs Marty Liquori in 1970 @ 1500m


The Easter Basket Hill Climb


New video on last years Barkley by Alexis Berg: La Barkley Sans Pitie ( The Barkley Without Pity ).  It is done very well and in a different format than other videos on the race (Video is also below)


Run Steep Get High: The Year The Barkley Won


2018 TransGrancanaria


A look at Dag Aabye: The "Most Elusive" Man in North America


2018 World 1/2 Marathon Championships from Valencia Spain this past weekend


The Georgia Death Race is this weekend so here is a look at the race from 2017