Bi-Weekly RunDown #203

"The man who can drive himself further once the effort gets painful is the man who will win."

Roger Bannister

My Training Overview #68

Fast Women Newsletter #95 - Oct 26, 2020

Citius Mag Newsletter - Oct 23, 2020

The postponements begin as Boston 2021 is put off until at least the fall since Boston will not let such large events happen until what they call Phase 4 of reopening which includes the development of treatments and vaccines

Italian man wins the 3,100 mile Ultramarathon

If you run in very wet weather maybe these are the answer

There will be no Christian Coleman at the 2021 Olympics - moral of the story do not miss your testing

I did not know there was such a thing but there is - The ElliptiGo World Championships

While I would call how I eat LCHF (Lower Carb Higher Fat) it might be better to refer to the fat portion as "Right Fat" - Dr. Maffetone explains this as it is not necessarily high but as I put Higher in relationship to most people's view of intake and thus right for you

Kilian had planned to go for the 24hr Track Record but looks likes that is off as he is injured

Not many races on out there but looks like Thailand by UTMB will be run this weekend

Also, this weekend, actually started on the 28th, is the Golden Trail Championships in the Azores - here is a look at the field - a good one - and the 4 day stage race that is this weekend

Here is a post on the top US runners that got golden tickets to the Golden Trail Championships

While not always on running elated items DC Rainmaker is a good place to check out tech - here is this weeks newsletter

A look at the 500th fastest marathoner in the world - by the way his time was 2:13:09

Courtney Dauwalter's win at Big's Backyard 

I think it was inevitable but Tommy Hughes (60) ran a 2:30:02 marathon to get the record for M60 category taking over 6 minutes off the old record

Here is an article on how alcohol almost killed Tommy Hughes and where he is now

With it getting darker and often needing a headlamp to run - here are some options

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

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

"Miracle Mile" August 7th, 1954 in Vancouver at the British Empire & Commonwealth Games

A video on the 2020 No Business 100

Another video on the 2020 No Business 100

 

And one more on the No Business 100

A look at the making of Every Single Street - Le Tour

Finding the Limit: Big Backyard (from 2019 race)

This is from a similar race in Western Australia run this year - Birdy's Backyard

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  Join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also access the new QuickStart Guide.  You can get 5% off with code TONYK5

Receive 5% fo with code TONYK5

Use the following code for 25% off, one time use per customer: AmpHuman25
(Good til Jan 1, 2021)

Weekly RunDown #138

"If I faltered, there would be no arms to hold me and 

the world would be a cold and forbidding place."

Roger Bannister

Roger Bannister: Everest on the Track is a great documentary on Roger Banister and the breaking of the 4 minute mile - showing how it was the culmination of a good year for England - Hillary Climbed Everest on May 29, 1953, the Coronation of Queen Elizabeth II on June 2nd 1953 then Banister on May 6th 1954

This weeks Interview Tuesday was with Paul Brantley

If you have missed any interviews or want to see who has been interviewed you can see them here

Ultra 168 Weekend Wrap: May 6, 2019

LetsRun.com podcast for the week covering a host to topics

iRunFar.com's This Week in Running: May 6, 2019

In October there are plans for Kipchoge to go for the sub 2hr marathon.  Sort of wish they did not do this as it will not count, at least as it is looking now.

Dathan Ritzenhein talks about his run at Boston

The latest Fast Women newsletter (#18) - you can sign up here for it.

Zack Beavin, who I interviewed here and here, ran the second fastest time ever at Strolling Jim, here is his race report.  There is no doubting he went for it and looks like he may come back next year when the prize for breaking the record will be $6000, goes up $1000 every year it is not broken and when broken resets to $1000 and adds $1K each year after.  Also, next year they are starting the same thing with the women which will start at $1K and also ass on $1K a year it is not broken..

A look at the first Chinese runner to win an UTMB race

Race report on the 2019 Miwok 100k

Do you want to run a hilly race but live in the flatlands - Ian Torrence shares some suggestions

Bruce Fordyce writes letter to Jim Walmsley after Jim's breaking of the 50 mile record.

Looking for some new socks - here is Ultrarunning Magazines Spring Sock Roundup 2019.  I have started wearing the XOSkin XOToes 5.0 1/4 Crew Toe Sock and have really liked them - ran my recent BQ at the Kentucky Derby Festival Marathon in them.  They are my go to cycling sock and run quite a bit in them but as I have super low volume shoes I would like to see a little thicker sock from them - gotta have some way to fill out my shoes.

Mo Farah and Galen Rupp are going to run the Chicago Marathon this October 13

Ian Corless talks about that most loved and hated workout , often at the same time- The Long Run

If you take aid stations lightly you would be mistaken as they can make or break a race - here are some good sights into Making the Most of an Aid Stations

This guy went no where for 7 days and broke a record as he ran 521 Miles on a Treadmill

Yuki Kawauchi wins the Vancouver Marathon as his fiancee Yuko Mizuguchi won the women's race.  Yuki also broke the course record.


Masters News

Anne Gilshinan runs a W55 world record in the 1500m

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
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


Past Weekend Race Results
Doha Diamond League, Doha, QAT - May 3, 2019
Salt Flats 100, Wendover, UT - May 3, 2019
Knock on Wood Ultra Series 100 Mile, Marietta, SC - May 3, 2019
Project Carbon X, CA - May 4, 2019
Dark Sky 50, Jamestown, TN - May 4, 2019
Hotfoot Hamster 6/12/24hr, Buckeye, AZ - May 4, 2019
Miwok Trail 100k, Stinson Beach, CA - May 4, 2019
Strolling Jim 40 Mile, Wartrace, TN - May 4, 2019
Whiskey Row Marathon, Prescott, AZ - May 4, 2019
Prague Marathon, Prague, CZ - May 5, 2019


Roger Banister's Breaking of the 4 Minute Mile - May 6, 1954


Great Local Running Store - Running Soles in Elizabethtown Kentucky - also check out their YouTube Channel


MTN Outhouse News


2019 Yading Skyrun


2019 Maderia Island Ultra-Trail Race


Dave Scott on Low Carb & Nutritional Ketosis



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

Weekly RunDown #123

“Sport is not about being wrapped up in cotton wool. Sport is 
about adapting to the unexpected and being able to modify plans 
at the last minute. Sport, like all life, is about taking risks.” 

Sir Roger Bannister

This week for Interview Tuesday I talked to Seth Hardwick who runs for Lindsey Wilson in Columbia Kentucky

Mario Fraioli looks at this past weeks Houston Marathon and Half-Marathon

If you do not get Mario's Morning Shakeout here is this week's online version of #167 and you can sing up to get yours every Tuesday

Jim, you just qualified for the OT Marathon by running an OTQ of 64:00 for a half marathon in Houston - what's next - "I already have plans to get back in the Grand Canyon for a 20 or 30-mile run, maybe like Thursday or Friday,"

Good interview with Jim after his OTQ on the Ultrarunner Podcast

By the way Walmsley was named one of Sports Illustrated 50 Most Fit Athletes in Sport

iRunFar.com's This Week in Running: Jan 21, 2019

LetsRun.com's The Week That Was in Running: Jan 14-20, 2019

A look at what to do Before, During and After a Run

Looks like a good field for the Tokyo Marathon on March 3rd with Kenenisa Bekele leading the field - hope he has a good race as he has been up and down since his 2:03:03 WR marathon in 2016

A look at the 2019 London Marathon where not only will Eliud Kipchoge face Moe Farah, among other fast guys, the women's race has 5 women who have bests under 2:19 and all have done so in the last 2 years.

Tracksmith has an OTQ Program for those who have qualified for the Olympic Trials Marathon

Some great videos here - 11 Great Mile Races - one of the video's of Banister is below

A look at increasing ankle mobility, an issue I have, and how it can help with knee pain

A look at Sandra Brown who has completed 196  100 milers

John Kelly looks back on 2018 and goals for 2019

ATRA reviews David and Megan Roche's new book -  The Happy Runner.  I just got this book and hope to review it in the next month

Fast winning times ran in Dubai last night, well last night my time.  Ruth Chepngetich runs a PB of 2:17:08 less than 11 weeks after running a PR of 2:18:35.  Getaneh Molla ran a the fastest ever marathon debut in 2:03:34.  See below if you want to watch the race.


Masters News
Spaniard Joaquin Joyas sets M60 800m record

World Masters Rankings

Joe Gough talks Masters Athletics

Jo Pavey, 45, looking to make 6th GB Olympic Team


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)

If you are in the Elizabethtown area, or want to make a trip of it come and listen to Mark Cucuzzella on Friday Feb 22, 2019 and then come back on Feb 23rd for a clinic he will be putting on.

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 want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on February 2, 2019 (Date was originally Jan 19th but due to trail conditions and not wanting to mess up the area they put it off a couple weeks)

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
Dubai Marathon, Dubai - Jan 25, 2019
Arches Ultra, Moab, UT - Jan 26, 2019
Folsom Lake Sweet Water Trail Run, Folsom Lake, CA - Jan 26, 2019
Mountain Mist 50k, Huntsville, AL - Jan 26, 2019
Oracle Rumble, Tucson, AZ - Jan 26, 2019
Yuma Territorial Marathon and 1/2 Marathon, Yuma, AZ - Jan 26, 2019
Arrowhead 135, International Falls, MN -  Jan 28-30, 2019


Past Weekend Race Results
Hurt 100, Honolulu, HI - Jan 19, 2019
Bear Bait Ultras, Milton, FL  - Jan 19, 2019
Coldwater Rumble, Goodyear, AZ - Jan 19, 2019
Vibram Hong Kong 100, Hong Kong - Jan 19, 2019
Tsali Frosty Foot Trail Races, Nantahala National Forest, NC - Jan 19, 2019
Chevron Marathon and 1/2 Marathon, Houston, AZ - Jan 20, 2019


Banister and Landy at the 1954 Empire Games - Race was known as the Miracle Mile


Sir Roger Banister and john Landy talk about the Miracle mile


1981 Golden Mile - Coe Breaks World Record


Mtn Outhouse News from 1/19/19


The RUNdown Episode #17


A look at the 2019 National Running Show in Birmingham UK


2019 Dubai Marathon


Jim Walmsley talks about his OTQ


Why Do I Run? - Michelle Barton

Weekly RunDown #78

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.  It also does us good because it helps us to do other things better. It gives a man the chance to bring out power that might otherwise remain locked away inside himself.  The urge to struggle lies latent in everyone. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
Roger Bannister

Sir Roger Banister passed away this past Saturday (March3, 2018) at the age of 88.  There may be faster men but few greater.  If you want to watch a good documentary on Banister here is one I suggest : Bannister: Everest on the Track.  In the documentary they share how Banisters sub 4:00 Mile came a year after Hilary climbed Everest in May of 53' and Queen Elizabeth was coronated in June of 53' and then Banister's mile in May of 54'.  All this after England was struggling after the war and these success changed the nation.  His mile not only opened a door no one thought able to be opened but also solidified a changed mindset of a nation. Lots of posts on his passing so here are a few:

• The Guardian
• Athletics Weekly
• The Telegraph
• BBC Sport
• The New Yorker
• ESPN - Life in Quotes
• Sports Illustrated
• Jason Koop of CTS
• Runner's Tribe
• Runner's World
• On Twitter

A good post from OutsideOnline looks at What we can learn from Roger Bannister and Peak Performance looks at how easily the story could have been different with regards to who we remember for braking the 4:00 barrier.

This weeks Interview Tuesday was with Somerset's Jeff Golden

Good article on the start of the Barkely Marathons.  Also, check out the site as lots of good stuff there.

Regarding the Barkley Marathons - Laz recently came to Elizabethtown Kentucky for a showing of the Barkley Marathons documentary and here is the Q&A done by Southeastern Trail Runner Podcast - Episode 56 - Great talk make sure not to miss this one

Not big news here but it is in South Africa where it has been reported that Siphiwe Ndlela (28) passed away at training camp.  He came in 7th (2016) and 6th (2017) in the last two Comrades Marathons.

The new video by The Ginger Runner (Ethan Newberry) is out and you can get it here thru March: Where Dreams Go to Die   It looks at Garry Robbins attempts at completing the Barkley Marathons.  You can check out the trailer on the site or below.  Consider purchasing a copy as it helps with more quality movies of this type being done.  Here is an article on the documentary by Runner's World.

A look at this past weekends Lake Biawa Marathon in Japan where Jake Robertson got third in 2:08:26 and broke the long standing NZ marathon record of Rod Dixon by 33 seconds.

Seems like a number of people in the running community have passed away over the last week.  Here is a good article on one of them, David Martin.  With all the drug issues in sport I may have changed the title of the post and left of the "scientist" part, IMO, as it may give a wrong impression to some just reading the title.

Some thoughts on dealing with pre-race nerves

A look at your glutes and hip flexors and how they interact from The Balanced Runner

iRunFar.com's This Week in Running: March 5, 2018

Will be interesting to see how Dathan Ritzenhein does at the NYC Half on March 18th in his preparation for Boston.

Ritzenhein also talks to LetsRun.com about a number of subjects in this interview

David Roche writes on it really is OK to run easy, and why

Good article on running mechanics and seeing that optimizing for efficiency and power are not the same.  IMO, I would also add a third element and that is ones natural biomechanics in that we are not all built the same and while similar principles may apply there are times a theoretical biomechanical change may be detrimental if ones body does not naturally run that way.  I think of Paula Radcliffe and her, what some would call excessive, head bob and arm movement and how one might say if she just did not do that how much faster could she go but truth is stopping it may have had other affects as well as the effort to do so may have robbed from other areas.  All to say we can look at how we run and even work to change things but be aware that we are not all the same so general principles may apply but we, at the end of the day, have to know who we are as an individual.

This guy is going to run the Tour de France course over 70 days to raise money for a couple charities: Mind and also Livability

If you watched, or read, about any of the World Indoor Championships just held this past week in England one of the big stories was all the DQ's that took place.  While technically the rules were broken in most of what I saw no advantage was gained, the reason for the rules, and thus DQ's were questionable.  Great look in this article about how they treated Moe Farah's stepping over the inside rail in last years World Championships in London with the DQ'ing of the USA's Paul Chelimo this past week - hmm maybe some favoritism there - to be fair they did not DQ Hasan, and could have, in the 3000m to let Laura Muir move up a place but that is only one instance.  Here is another look at all the DQ's, which again were in deed DQ'able offenses by the letter of the law, as to what needs to be done since is it the referee's fault if they just want to obey the rules to the letter.  Want to make T&F irrelevant, or should I say even more irrelevant, do what they did in Birmingham this past week - instead the rules and how they are enforced and the penalties need to be reviewed so this does not happen again.

UltrAspire talks to one of its athletes - An Inside Look at Karl Meltzer

Cool footage of Max King going form 3rd to 1st on the Goat Hill Climb at this past weeks Way Too Cool 50K

How many of these national parks have you run in - I only got three of them

Article on Meb putting his support for Atalanta for the 2020 Marathon Trials.  What I found interesting in this article was this in relation to what was being looked at in choosing a course: "However, the biggest factor for the selection committee is the overall experience for each athlete, including arrival, accommodations and the city’s embrace of the event."  Should not the team, if you want the best team for a given climate and terrain, be chosen on a course that would most closely mimic the 2020 marathon course in Tokyo in late July to early August.  This may mean picking the team earlier but picking a team on a cool fast course may not be what you want for a summer day in Tokyo - just saying.

Lots of races out there but if you are near the Danville KY the trails at the Shaker Village are really nice and this is a fun event: 2018 (un)Pleasant Hill Trial Runs - April 14, 2018.  I ran the marathon there a couple years ago and it was a small race but a great course.  Lots of distances to chose from: 5K, 10K, 25K & 50K.  To soon after Yamacraw 50K for me but I do need to get back out to just run the trials out there.

If you are looking for a race in Kentucky check out Good Times Races as they do the timing on a lot of races.

A fun trail race will be in Nancy Ky on March 24th - Endurus 10K Trail Run in Pulaski Park & if you use this code you get $5 off - REFBB3Y8D95


Masters Running News
Article on 75 year old Tom Bowden

Check out MastersTrack.com for up-to-date Masters Track news

USATF selects the World Masters Athletics Athlete of the Year


Races this Coming Week
Land Between the Lakes, Grand Rivers, KY - March 10, 2018
Chino Hills Spring Trail 1/2 Marathon, Chino Hills State Park, Brea, CA - March 10, 2018 (Was postponed from the 3rd due to mud and trail being closed)
Marin Ultra Challenge, Sausalito, CA - March 10, 2018
Catalina Island Marathon, Catalina, CA - March 10, 2018
Lake Sammamish 1/2 Marathon, Lake Sammamish, WA - March 10, 2018


Past Weekend Race Results
IAAF Indoor World Championships, Birmingham, UK - March 1-4, 2018
Monument Valley Ultra, Monument Valley, UT - March 3, 2018
Old Pueblo Endurance Runs (75, 50 & 25 Milers), Sonoita, AZ - March 3, 2018
Way Too Cool 50K, Cool, CA - March 3, 2018
Umstead Trail Marathon, Raleigh, NC - March 3, 2018
Chattanooga Marathon, Chattanooga, TN - March 4, 2018
Caumsette 50K (also the USATF 50K Road Championship), Lloyd Harbor, NY - March 4, 2018


Roger Banisters May 6th, 1954 Breaking of the 4 Minute Mile Barrier

The Ginger Runners new Movie - Where Dreams Go to Die - buy it here


Trailer for Run Steep Get High's movie Black Canyon Bliss | Failure & Redemption


Altra Running's Run Around the World series Episode 1


A look at 11 National Parks to run in


If Haile Gebrselassie is not the greatest distance runner of all time he has to be one of them


If you have Netflix you might want to watch the documentary Icarus on the Russian doping scandal, by the way it also won an Oscar for Best Documentary


I know it is a Columbia ad but some good shots of running in Tokyo and the surrounding area


Mtn Outhouse News