Weekly RunDown #166

"Everyone benefits from running, both in ways they recognize and in ways they don't. One thing that almost always happens is that your sense of self-worth improves. You accept yourself a little better."

Ted Corbitt

This week's Training Overview #24 also includes some thoughts on my LCHF diet - even though as I explain I do not really like the word diet as it is misused today.

iRunFar.com's This Week in Running: Nov 25, 2019

LetsRun.com's The Week That Was in Running: Nov 18-24, 2019

Funny article on the difference between Marathon runners and Track runners and here is Ultrarunnerpodcasts take on when adding in what MUT (Mountain, Ultra, Trail) runners would say

BYU upsets NAU and Colorado in the Men's D1 X-Country Championships and in the women's race Arkansas pulls off the win to hold off BYU

And not to leave then out here is a re-cap of the DII X-Country Championships and the DIII Championships

Last week I linked to Part 1 & Part 2 of a look at Around the World on Foot and here is Part 3

Setting goals and realistic timelines to get there

Some thoughts on generally accepted running technique fixes often suggested and what to do instead

A funny guide to running lingo

I have not listened to this yet but the title got my attention: Can Jello Speed up Recovery

Are you often too hard on yourself with your running when you get something wrong - David Roche suggests cutting yourself some slack

A look at ice and injuries 

Movie on the 1985 Iowa Cyclones women's cross country team that lost some members in a plane crash on coming home from getting runner-up in the national championship meet.

Will Nike's AlphaFly make a difference at the up coming US Olympic Trials - Molly Huddle wonders if they will.  Whether they do or not they do seem to get in some people's head.

A performance aid that is free - being thankful may be the answer

Always good stuff from DC Rainmaker - Sports Technology Buyers Guide: Winter 1019-2020

A look at if a Keto Diet is optimal for performance in Endurance events - speaks to triathlons but applies to any endurance activity

A look at trail running from runners 54 years apart


Masters News
Marathon Demographics for the Masters

13 Tips for Aging Runners

Japanese woman runs first W60 sub 3 Marathon


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.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville 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

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

A great race to add to your list is the 8hr Backyard Classic in Elizabethtown, KY on August 15, 2020

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

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
Oman by UTMB, Oman - Nov 28, 2019
The Punisher 50, Samal Island, Philippines - Nov 30, 2019
Ultra-Trail Cape Town, Cape Town, SA - Nov 30, 2019
FootLocker X-Country Regional meets: Northeast, Midwest, South - Nov 30, 2019
Quadruple Dipsea, Mill Valley, CA - Nov 30, 2019
Oxbow Ultra, St. Paul, VA - Nov 30, 2019


Past Weekend Race Results
Run for Campbellsville 5K/10K, Campbellsville, KY - Nov 23, 2019
NCAA D1 X-Country Championships, Terra Haute, IN - Nov 23, 2019
NCAA D2 X-Country Championships, Sacramento, CA - Nov 23, 2019
NCAA D3 X-Country Championships, Louisville, KY - Nov 23, 2019
JFK 50 Miler,  Boonsboro, MD - Nov 23, 2019
Best of San Diego 100 Miler, Del Mar, CA - Nov 23, 2019
Harpeth Hills Flying Monkey Marathon, Nashville, TN - Nov 24, 2019
Pilgrimage in the Park, Nancy, KY - Nov 28, 2019


Ultra-Trail Cape Town is this weekend


US wins the 24HR Championship


NCAA D1 Women's X-Country Championships


NCAA D1 Men's X-Country Championships


2019 XTERRA Trail Run World Championships


An interesting take on running 26 miles



Xero Shoe Sale - to be upfront I am an affiliate





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

Also, check out the whole line of SFuels products: SFuels Life , SFues-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.

Weekly RunDown #136

"In order to cash in on all the training, get the rest. If you can't run as fast as you want to, you haven't enough."

Ted Corbitt

Remembering Ted Corbitt and if you want to know more read his biography.  No, if you are a long distance runner you need to read this book so you know more of the history of running, and especially Ted Corbitt.

iRunFar.com's This Week in Running: April 22, 2019

LetsRun.com's The Week That Was in Running: April 16-21, 2019

This week for Interview Tuesday I talked to Ultrarunner, Race Director and Kentuckian - Cynthia Heady

Here is the review I did this week of Meb Keflezighi's new book 26 Marathons: What I Learned About Faith, Identity, Running, and Life from My Marathon Career.  In the review I link to a podcast LetsRun.com did with Meb and here is an interview with him on The Strength Running Podcast

Next up to read and review is Ryan Halls - Run the Mile You're In.  

Not on running but one of the best videos of not only sportsmanship but perseverance.  What is stopping you getting out today?

Part 1 of a look at crossing America on foot

London is this weekend and it could be a good one

I always like reading articles/interviews with Kipchoge and with London this weekend here is one from Runner's World

How about an Age Group World Marathon Championship - well there is one via the Abbott Wold Marathon Majors

Can't run Boston - then how about the Don't Run Boston race

David Roche talks about heat acclimation for those that hate the heat

The importance of protein during your run

Ragnar is mixing up with the option of the Black Loop

If you are like me running at night is not something you do often and even less so on trails so here is some advice on how to do so

I may need to add the Whiskey Basin 88k to my list of races to do - here is a report on the race from Sarah Lavender Smith at The Runner's Trip

So now instead of a swath of Pinkish/Red at the head of a race are we now to see lime green and Nike comes out with the ZoomX Vaporfly NEXT% - to be debuted in London this week - who will be wearing them

If you want to learn more about LCHF for Endurance events then you might want to sign up for the free SFuels Webinar coming April 27th

Masters News

How about an Age Group World Marathon Championship - well there is one via the Abbott Wold Marathon Majors

What will you be doing at 102 - Man Kaur won the 200m at the 2018 World Masters Outdoors in Spain.  This year at the 2019 World Indoors in Poland she won the Shot Put at 103

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.

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

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
Ultra-Trail Mt. Fuji, Ohike Kouen - April 26, 2019
Big Turtle 50 Miler, Morehead, KY - April 27, 2019
Kentucky Derby Festival Marathon, Louisville, KY - April 27, 2019
Zane Gray 50,  Mogollon Rim, AZ - April 27, 2019
St. Jude Rock & Roll Marathon, Nashville, TH - April 27, 2019
Canyons 100K, Foresthill, CA - April 27, 2019
Madeira Island Ultra Trail, Porto Moniz, Madeira, Portugal - April 27, 2019
C&O Canal 100, Camp Manidokan, MD - April 27, 2019
The Backside Trail Marathon, Louisville, KY - April 28, 2019
London Marathon, London, UK - April 28, 2019


Past Weekend Race Results
Mendocino Coast 50K, Mendocino, CA - April 20, 2019
Napa Valley 50K, Calistoga, CA - April 20, 2019
Yakima Skyline Rim 50K, Ellensburg, WA - April 20, 2019
Mt. Awa Skyrace, Sanjo, Japan - April
Silver Moon Race - 6/12/24HR or 100 Mile, Reedley, CA - April 20, 2019
Fools 50K & 25K, Peninsula, OH - April 20, 2019


2019 Lake Sonoma 50


Yiannis Kouros - a legend in running probably not well known by many but should be


Mt. Awa Skyrace 2019


Whiskey Basin Ultra Trail Run


From the Ridge RUNers - The RUNdown #28


Mtn Outhouse News


SFuels Low Carb Kitchen Show





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

Weekly RunDown #112

"Plan carefully, then do it."

Ted Corbitt

If you do not know who Ted Corbitt is and you run, especially distance, you should. You can read some about him here , here and here as well in his biography Corbitt: The Story of Ted Corbitt, Long Distance Runner

This week's Interview Tuesday was with Kim Silva - enjoy

After more than 35 years since Dr. Maffetone developed the 180 Formula he takes a look at it in this review

Trail Runner looks at stretching and asks, is it God or Bad? 

iRunFar.com's This Week in Running: October 29, 2018

LetsRun.com's The Week That Was: October 22-28, 2018

A recap of Big's Backyard Ultra

A look at the risks and rewards of Ultra Racing year round

Here is a new one for a marathon,  - dealing with the high tide as they had to at the Venice Marathon

I guess Abraham Kiptum did not need to deal with rising tides in Spain as he sets the world record for the 1/2 marathon at 58:18 but who is he since I am not the only one that had not heard much about him before this record.  He is not slow with PR's of 2:05:26 and 59:09 but knocking 51 seconds off of his best 1/2 time is a lot.

Here is a race for you - The Punisher - put on by Vertical to Sky and Doi Calbes in the Philippines.  See video of part of the course below in the video section

Mark Cucuzzella is inducted into the Marine Corps Marathon Hall of Fame.  If you want to learn more about Mark you can check out the interview I did with him last year: Q&A with Mark Cucuzzella.  As an update, Mark was looking to  continue his streak of sub 3hr marathons in going for # 31 but did not go under 3 at the MCM as he ran 3:02:45. Actually a great time considering all he was doing leading right up to the race.

Considering Salomon's place in Ultra Trail racing these are some interesting thoughts from the Salomon China General Manager.  I would tend to agree since while running long has grown the large majority of people do not have the time to run Ultras all the time.  Shorter trail races will, I think, bring more people in to the sport

Nice to see Nicky Spinks get the British Empire Medal

How about a Quadruple-Double-Crossing of the Grand Canyon, that's a: R2R2R2R2R2R2R2R2R- well that is what this Christof Teuscher is attempting this weekend and here is his pre-run report.  By the way he completed the run 58:10

If you are in the Tucson AZ area on November 10th the Colossal-Vail 50/50 still has spots open and registration closes November 8th.  I was supposed to run this last year but due to injuries I could not and was not able this year as well but if all goes well I will be doing the 50K in 2019

While not entirely running related Dan did run a 2:50+ marathon at the end of his AG win, and 22nd overall placing, at Ironman in Kona.  Dan is also an SFuels athlete who trains LCHF and will be talking about is race and training live on FB Live here.  As times can be confusing here  are the times: in the US - Saturday 5PM East Coast & 2PM West Coast US and for  Sydney Australia it will be Sunday 8AM and Sunday 10AM for Auckland New Zealand

New York City Marathon News:

Here is a post on Des Linden and some tips on running 26.2 as well as a good article on her - hoping she does well in New York, heck I am rooting for her to win.

Here another article on her - The Rebirth of Des Linden

If you want to follow anyone at New York here is the info

Nice article on Allie Kieffer and how we have to find what works for us and there is more than one road to running your best.

Good to see the last American winner, 1977, of the New York Marathon before Shalane won last year, Miki Gorman, get some notice although a little late as she passed  away in 2015.   Sadly many runners today do not know much, if anything about those that paved the road for where running is today.

After Boston Molly Huddle is looking for redemption at NYC

From LetsRun.com: Men's Overall Preview, Men's US Preview, Women Overall Preview &  a Look at some of the other US Women in the race

Various storylines at the TCS New York Marathon


Masters News
There is still hope for going under 3hrs one day - Gene Dykes (70) just missed Ed Whitlock's record by running 2:55:17 in Toronto this past weekend.

You can also hear an interview with Gene Dyke on The Negative Splits Podcast #116

Bernard Legat at 43, and running his debut marathon, is looking to run sub 2:12:20 and break Meb's Masters Marathon record 


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)

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

Need a trail race at the beginning of November then maybe the Jefferson Memorial Forest Trail Hillbilly Half in Louisville KY is for you on November 3rd, 2018.  I have only run out in the area once but there are some great trails

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

NEW - Looking for a Thanksgiving Day run here is one of them:  Pilgrimage in the Park 5K Trail Run - Pulaski Cty Park, Nancy, Ky - November 22, 2018.  For others in KY you can check here

NEW - If you are in, or near, Elizabethtown KY on December plan on stopping by Running Soles between Noon and 3PM for "Let's Talk Ultra" and get some great information on Ultras, and marathons, from Will Rivera

Also, check out the inaugural Falls 100 - also has a Half-Marathon, Marathon and 50 miler as well as the 100 December 1st, 2018 in Falls of Rough KY

If you want a shorter trail race there is the Turkey Run Trail Bash 5 Miler in Louisville, KY on January 19, 2018

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


Races this Coming Week
Run Amok Trail Races, Harrison, TN - November 3, 2018
Pinhoti 100, Sylacauga, AL - November 3, 2018
Mountain Masochist Trail Run, Lynchburg, VA - November 3, 2018
JMF Trails Hillbilly Half, Louisville, KY - November 3, 2018
Mt. Lemon Marathon & Half Marathon, Tucson, AZ - November 3, 2018
Ozark Trail 10, Steelville, MO - November 3, 2018
Rio Del Lago 100, Granite Bay, CA - November 3, 2018
USATF 5K Championship, New York, NY - November 3, 2018
Shut-InRidge Trail Race, Asheville, NC - November 3, 2018
New York City Marathon, New York, NY - November 4, 2018


Past Weekend Race Results
Annapurna 100, Nepal - October 27, 2018
Javelina Jundred, Fountain Hills, AZ - October 27, 2018
Napa Wine Country Marathon, Calistoga, CA - October 27, 2018
Mt. Hamiguitan Trail Race, Davao Oriental, Philippines - October 27, 2018
Marine Corps Marathon,  Arlington, VA - October 28, 2018
Venice Marathon, Venice, IT - October 28, 2018
Stone Steps Trail Races, Cincinnati, OH - October 28, 2018
Elizabethtown Fall Classic Half-Marathon and 5K, Elizabethtown, KY - October 28, 2018


Azores Trail Run - 2018 Whalers Great Route


Video of the Mt. Hamiguitan 25K Trail race put on by Vertical to Sky and Doi Calbes


2018 Skyrunner World Series Recap


The Ginger Runner Live W/Jamil Coury on the 2018 Javalina Jundred


Annapurna 100 - 2018  50K


Part of the Punisher 50 course mentioned above