Interview Tuesday: Meet Alabama Runner David Corrie

It's my pleasure to share this week’s interview with David Corrie of Alabama, but he does have a Kentucky connection:)  I met David via the  MAF FB page and we have chatted back and forth as well as keep track of each others runs on Strava.  I hope to be able to meet up with him in the not to distant future as he really is not too far from me.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Chattanooga, TN and grew up in Southern Indiana/Louisville, KY.  Graduated HS from Christian Academy of Louisville and went then graduated from Samford University in Birmingham, AL in 2000.


What is your profession?
Sales, I work in commercial roofing and my territory is the Southeast, AL, GA, MS, LA.


How did you start running and what prompted you to do so? 
I ran track in HS along with playing multiple sports and have always run kind of off and on since then.


How long have you been running?
I started back to legitimate running I would say with my first 50K in 2012 at the Duncan Ridge Trail 50K.  It took me 8:27 and was pure hell.  I had NO idea what I was getting into.


Did you participate in any other sports over the years?
Nothing really to speak of other than a few sprint triathlons my senior year in college and I ran a marathon that I signed up for about a week beforehand, which I don’t recommend. 😊


Did you run in grade school, High School or College? If so where?
High School Track at Christian Academy of Louisville.


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. 
I have no Idea my 5K PR😊 nor a 10K pr😊.  I don’t think I’ve ever run either on roads that I can remember.

• I ran a 10K on trails in 2017 and finished in 40:57. 
• 50K:  Oak Mtn 50K, 4:56:51, 3rd OA -  3/24/2018
• Lake Martin 50Mile: 9:04 1st OA -  3/19/2016

What is your most memorable race or races and share a little about at least one of them?
I’d have to say winning the 50 miler at Lake Martin.  I was in a bad place and deep into overtraining which I new nothing about at that time.  I just new I wasn’t performing well in those days.  I almost didn’t run it and decided the night before to do it.  My wife and my boys made it for the finish which made it memorable.  I wasn’t that fast that day and luckily no legitimately fast runners showed up, so I snagged a win.


Do you have a favorite workout you do?
I do a lot of MAF training so most of my runs are low HR.  I enjoy hill intervals though and I have a hill close to my house that I have a love/hate relationship with.  I feel like Hill intervals give me the best bang for my buck it that training phase.  I hate to do them, but I always feel like I see big improvements quickly from them.


How about a favorite route you like to run?
I run a lot of trails and I have an old standard 6 mile loop that we run very regularly.  My favorite trails are the Backcountry trails at Oak Mountain State Park.  They are pretty nasty and steep, some of them could definitely use ropes on rainy days. 


What is your favorite distance to run and race?
At this point I’ve completed mostly 50Ks, but I feel like that at my age it is getting harder to compete at that distance.


Do you have any long-range plans?
50K June 2nd.  50 miler September, 100 miler in November, Pinhoti 100.  I signed up for the 100 last year after a 4 month break from running and have been using it as inspiration to stay more consistent.


What do you like best about living and running where you live in Alabama?
I really enjoy being able to run in shorts basically the entire year except for a short winter where it can get cold enough for pants and long sleeves.  The weather here is perfect for running except for summer.  Summer can get brutal so I feel like it actually takes more discipline that any other time of year.

What do you struggle with most with regards to running?
Balancing family/work/running and staying consistent with it.  I’ve been married for 16 years and have 3 active boys that are 11, 8, 5.  I’m in sales so I travel a lot and many of my runs during the week are completed out of town from a hotel.  The boys have sports and I coach a lot of them so this takes even more time.  My wife is super supportive of my running and I do my best to get my runs over with as early as possible.  Many times that means 4:30 Saturday and Sunday mornings.  If my wife wasn’t supportive and flexible with me, I don’t think I would be able to run ultras, they are just too time consuming to train for and to painful when untrained.


What do you see as a trend in running?
I feel like I’m seeing a lot more people on the trails and I’d like to see more.  I feel like the trails are a little healthier place to train and safer.  I run a lot of roads but really would run trails every day if I could.  I feel like too many people chase their watch all day long during training on roads, whereas running trails is a little more relaxed and enjoyable. 


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Be intentional about rest.  I made the huge mistake of thinking that more hard work was better and it almost ended my running.  It has taken me almost 2 years to recover from overtraining.  I’ve learned a lot of lessons the hard way from my overtraining ways.  Now, I do my best to never run junk miles.  Keep your easy days easy and keep your workouts intentional.  Its ok to bail on workouts if you think your body isn’t ready for it that day.  Typically, I keep workouts 2-3 days apart from each other and everything else is run at low HR.  I never recovered early on in my running and this really set me back.  I just didn’t really believe it was needed, but I was very wrong.

Also, diet is a very big part of running.  I follow a moderately LCHF diet and I feel like it helps me recover faster, along with maintaining a healthy weight.  I’m not saying LCHF is for everyone, but being intentional about what we eat as fuel definitely helps you train better.


Any closing comments?
I got into running ultras when I was going through a very difficult career time in 2008.  I literally turned to running because I think I felt like it was the only thing I could control in my out of control life at that time.  It helped me get through some very difficult times as an outlet for stress.  These days, it helps me stay stable and consistent and has finally just become part of my daily routine.  I’m not elite by any means, but if I can put together a couple good training cycles, I can compete with some faster guys which is a lot of fun.  It all depends on the day, but I love competition and I love to race.

Weekly RunDown #87

"Every single one of us possesses the strength to 
attempt something he isn't sure he can accomplish."

Scott Jurek

iRunFar.com's talk to Scott Jurek after his Appalachian Trail FKT

I have not read Jurek's new book, North: Finding My Way While Running the Appalachian Trail, yet but it is on my list.  Here is a review by ATRA

Parade talks to Scott about his run of the AT and here is National Geographic's look at the run

Outside on line talks to Scott Jurek

A look at 6 Principles of Naturopathic Running Health

iRunFar.com's This Week in Running May 7, 2018

LetsRun.com's The Week That Was In Running, April 30-May 6, 2018

Some guidance on running slow which can often affect your form

I guess Galen Rupp's dropping out of Boston was the correct decision as he ran 2:06:07 to win the Prague Marathon - see video below

Check out this weeks Interview Tuesday as I talked to local runner Tabitha Bell

Zack Bitter wrote a good article for Mark's Daily Apple on Periodizing Nutrition: The High Fat Approach

Thoughts on looking at a run that does not go as expected, well as you might have wanted: Ego and Excuses vs. Joy and Self-Compassion

Do you know what shoe has the highest brand loyalty? Find out here

A look at a 2018 Spring Shoe Review

A good field at this years Ultra Race of Champions (UROC) in Skylark VA

As I have mentioned before I am an Ambassador for SFuels and they are working on the Ultra-FREEdom project in seeking to get 20% of Ultra races by 2020 to offer Low Carb alternatives and the UROC race is one of those races offering an alternative offerings along with the usual fare.



Well, no more 2020 Olympic Track & Field Trials for Mt. Sac as they loose them and bidding re-opens

OK, not really running related - except he does need to run to get over the bar, but this is pretty impressive as 18 year old Armand Duplantis goes 19' 5.5" (5.93m) in the pole vault in his last High School meet.

Louisville is not only part of the horse racing Triple Crown with the Derby but they also have their own Triple Crown of Running

Here is a race you might want to do one day in Italy: Amalfi Positano Ultra Trail.  This years edition is May 27th.  There is also a series of other races in the same using these trails.

Trail World Championships Men's Preview and Women's Preview

There was destined to be other races seeking to be like the Barkley - I just came across the Niwot's Challenge in the Colorado Front Range


Or how about the Baldy Marathons which is a 5 x 20mile loop on So. Cal's Mt. Baldy in 60 hours.  So far no one has finished.  Here are the results for the April 29, 2018 run.  In looking on YouTube it might be So. Cal but they got some snow in the 2017 race in May.

Speaking of Mount Baldy there is a 7+ mile run with 4000' elevation gain to the top and this year is the 53rd running of the race.  I will be in town this year for the race, a race years ago (25 or so) I used to run yearly.  If you want to run registration is now open here: Mt. Baldy Run to the Top

Dr. Mark Cucuzzella and Katie Nolan Thompson will be hosting River Runners Summer Youth Run Camps in West Virginia. They are offering an overnight High School Camp July 22-25 and a Middle School Day Camp July 25-27.

Need an idea for a marathon to run?  How about the Banff Marathon on June 17, 2018?  Here are 8 reasons to run it, not sure I would need that much coaxing if I could get there as it is a beautiful area.

More Track & Field this Saturday with the Shanghai Diamond League Meet

Interview with Desiree Linden on Boston and Future and other things

Five of the Coconino Cowboys get into the Western States 100 via Golden Tickets

I wrote a review of the Balanced Runner a while ago and will be posting links to the next online class soon.  The next class starts May 26th with registration opening on May 21st and am taking again for a refresher.  If you want to try out some lessons you can, for free, try The Mind Your Running Challenge  - To be upfront these are affiliate links but I would share either way as you can see in my review.

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

Here in the South-Central Kentucky area we have our own running camp if you are a JV or Varsity distance runner. Look at attending the 3 day KY Elite Distance Running Camp being help July 12-14 in Somerset KY.  This camp is put on by KY 2000 AA State Cross-Country Champion Daniel Roberts who I interviewed at the end of February.  The price for the camp is $50 but it increases after April 15, 2018 at 11:59pm EDT.   You can also get information at the KY Elite Running Facebook page

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing


Masters Running News
Masters runners from across the UK gathered in Birmingham over the weekend to compete in an England versus Celtic Nations match incorporated within the Simplyheath Great Birmingham 10k


Races this Coming Week
Transvulcania, La Palma, Canary Islands - May 12, 2018
Trail World Championships and Penyagolosa Trails, Castellón de la Plana, Spain  - May 12, 2018
UROC 100k, Skylark, Virginia - May 12, 2018
Ice Age Trail 50,  La Grange, WI - May 12, 2018
Orcas Island 50 Mile/Marathon/Half, Orcas Island, WA - May 12, 2018
Priest Lake 50K & Marathon, Hill's Resort, Priest Lake, ID - May 12, 2018
Lijiang Skyview Adventure (65K), Lijiang, China - May 12, 2018
Dawn to Dusk to Dawn Track Ultras, Sharon Hill, PA - May 12-13, 2018


Past Weekend Race Results
Miwok 100k, Stinson Beach, CA - May 5, 2018
Strolling Jim 40 Miler, Wartrace, TN - May 5, 2018
North Face Endurance Challenge New York, Bear Mtn St Pk, NY - May 5, 2018
Wild Wild West  50M, 50K & Marathon, Lone Pine, CA - May 5, 2018
Whisky Row Marathon, Prescott, AZ - May 5, 2018
Flying Pig Marathon, Cincinnati, OH - May 6, 2018


4 secrets to ultra running success from US legend Scott Jurek, part II of III (Part 1  & Part III)


In Constant Motion - Story of Adam Campbell and his running Hardrock after a near fatal accident 10 months before.  Here is the OutsideOnline article on the run


Last kilometers of the 2018 Prague Marathon won by Galen Rupp in 2:06:07


Stian Angermund-Vik goes for the VK world record which the best I can tell is 28:53


Buffalo Stampede 2018


Running on Empty - Rory Bosio running Corsica’s GR20 trail


The latest edition of Mountain Outhouse News

Interview Tuesday: Meet Kentucky and Masters Runner Tabitha Bell

This week I talk to Tabitha Bell about how she started running and why?  It has been great getting to know the many runners in KY and the surrounding areas.  One thing I have learned is that why people come to running is for different reasons and at different times in their lives - one constant is their love for running.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Tipton, IN on March of 1974.  We moved to KY when I was 7 years old.  I graduated Russell Co High School in 1993.  I’ve lived in Russell County for about 36 years.  I have one child, Megan, who is a Sophomore at Lindsey Wilson College. 


What is your profession?  
For 14 years, I have work with the Russell County Board of Education.  I am currently the Director of Pupil Personnel Administrative Assistant.  


How did you start running and what prompted you to do so? 
My New Year’s Resolution in 2012 was like most everyone else’s… to get healthy and lose weight.  I went in with a different approach this time, a healthy lifestyle change, not a crash diet.  I seemed to be making progress and the pounds slowly fell off, a couple each week.  In April of that year, my daughter was in High School track and asked me to go to the park so she could get a practice run in.  She jokingly asked me if I wanted to run, but to her shock, I gave it a shot.  That’s when I decided to add running into the lifestyle change.  We would go to the city park or the school track and run a few days a week.  At first I couldn’t even run one lap around the track without getting out of breath, but with the guidance of my daughter to run the straight stretches and walk the curve, I slowly build my way up to running a lap, a couple laps then even a mile.


How long have you been running?  
I’ve been running for 6 years now.


Did you participate in any other sports over the years?  
I enjoy swimming and biking, but running is my passion.

Did you run in grade school, High School or College?

I did not run in high school.  I think if I would have had someone to encourage me to do it, I may have.


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 - 20:28 11/28/14 - Run Run Rudolph in Louisville
• 10K - 43:28 4/11/15 - Berea Police Dept 10k in Berea
• Half  - 1:37 3/28/15 - Total Fitness Connection in Bowling Green

What 250 races looks like

What is your most memorable race or races and share a little about at least one of them?  
From June 2013 until today’s date, I’ve ran a total of 250 races, but I’d say the most memorable one would have to be my first.   It was the “Run With All Your Heart” 4 miler in memory of Sarah Hart, who’s life had been taken too early doing the thing she loved… running.  I was hesitant to even sign up for the race since I had only been running for a few months, but I did and it was truly a blessing.  With a small town population of about 17,000, over 1,200 runners finished the race that day.  There was such an outpour of love and support for their family.  This was a race I wanted to do again the next year.  I trained and improved over the next year, but didn’t even realize there was a running community or race calendars to exist until I started goggling for a 5k and that’s when the race addiction began.


What is your favorite distance to run and race?
The distance I seem to do most often is a 5 miler daily run, and a 5k weekend race. 


Do you have any long-range plans?
My long-range plans would have to be to someday run at least 1 full marathon.  





What do you like best about living and running in KY?

I’m blessed to be able to live and run in Kentucky.  My daily running course runs along the beautiful Lake Cumberland.  It is always easier running when the landscape can take your mind off the pain in your legs.  I’ve run in about 31 counties in KY and enjoy getting to run a different course and take in all the different scenery. 


What do you struggle with most with regards to running?
I used to struggle with the thought of “when have I got time to run”, but soon learned… if you enjoy something, you’ll make time for it. 


What do you see as a trend in running?
I’ve seen running races increasingly more popular over the last few years.  I think running helps promote a healthy lifestyle and more and more people are figuring that out.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Sometimes it is difficult to find the motivation to get out the door and keep running especially in the hot summer heat or when a run didn’t go as planned, but I would have to say to never give up.  
“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.” — George S Patton


Do you have a website or other social media site you would like to share?
I always get motivation and enjoy reading stories from Runners World. and a great site to find upcoming races is Running in the USA


Any closing comments?
My advice to new runners would be to start off easy and listen to your body.  If you’re having a difficult time, cut back a little.  Walk if you have too… but never give up.  If you’re anything like me when I first started running, every run felt like a bad run.  It was so hard.  I couldn’t breathe and the mile felt endless.  After a few months, it did get easier and I’ve learned to love it.

Weekly RunDown #86

"Probably the Barkley marathon. It sounds sort of off the wall. I don’t know if I’d go to complete it, maybe just take part in it. No woman has actually completed it."

Nicky Spinks 

(When asked: Are there any races around the world that you’d really like to do?)

Not sure how many of you know who Nicky Spinks is but you do if you know much about Fell Running.  Nicky Spinks made fell running history in 2016 being the fastest to run a Double Bob Graham Round.  Below, in the video section, is a film on Nicky Spinks and some info on the movie and Nicky here.  If you have not heard of Nicky you can read more on her here: My Double Bob Graham Round & How to Run Farther than You Thought Possible.  As per the quote above it would be great if Nicky would run the Barkley, how about it Lazarus, or Gary for those not in the loop.

iRunFar.com profile on Nicky Spinks

LetsRun.com's The Week That Was In Running: April 23 - 29, 2018

Trail Runner Nation talks to Nicky Spinks about fell running

Tips for women on the trail with Nicky Spinks

Check out this week's Interview Tuesday with Trevor Tucker

Jospeh Fuller writes on the Parable (Matt 25:14-30) of the Talents from an Athletes Perspective

Another Kenyan, Absbel Kiprop, looks to have been caught using a banned substance - he is denying it, here is Kiprop's response,  so we will have to see how this plays out.  Citius Mag looks at Kiprop's response.

Sad part is when big named people like Kiprop get caught, or even appear to have done wrong, it sways the opinion on others.  Is this fair - no  - but often the way it is.

A behind the scenes look at Desi Linden's win at Boston

And more Boston news - a look at Amby Burfoot's running of Boston 50 years later

Magda Boulet talks about her win at this years Marathon Des Sables

A look at 13 ultra running myths

Top tips for the traveling mountain runner

18 year old Kipruto runs a 27:08 10k

When talking about a LCHF diet as opposed to a carb-centric on often people will speak about the problems with relying on fat during high intensity training.  While this will not settle the issue there has been a study that has shown this change did not hinder performing high intensity interval training (HIIT) as compared to a control group.

Top 50 songs with "running" or "run" in the title

US runners announced for the 15th WMRA Long Distance Mountain Running Championships being held in June 24th in Poland

Sometimes you just have to keep trying: After 11 DNFs Taryn Graham finished a 100 miler

Bruce Tulloh, known as "the barefoot runner," passed away April 28th

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

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

If you are going to be in the Nancy Kentucky area July 21st, 2018 you might consider doing the Mud Mayhem & Fun Lake Cumberland 5K Obstacle Challenge.  The race proceeds go to help the local Phoenix Racing


Masters Running News
Masterstrack.com becomes Masterstrack.blog


Races this Coming Week
Miwok 100k, Stinson Beach, CA - May 5, 2018
Strolling Jim 40 Miler, Wartrace, TN - May 5, 2018
North Face Endurance Challenge New York, Bear Mtn St Pk, NY - May 5, 2018
Wild Wild West  50M, 50K & Marathon, Lone Pine, CA - May 5, 2018
Whisky Row Marathon, Prescott, AZ - May 5, 2018
Flying Pig Marathon, Cincinnati, OH - May 6, 2018


Past Weekend Race Results
Ultra Trail Mt. Fuji, Yagizaki Park, Japan -  April 27, 2018
Kentucky Derby Festival Marathon, Louisville, KY - April 28, 2018
Canyons 100K, 50K & 25K Runs, Forest Hill, CA - April 28, 2018
C&O Canal 100, Camp Manidoken, MD - April 28, 2018
Sinister Night Trail Runs, Queen Creek, AZ - April 28, 2018
North Face Endurance Challenge - DC, Washington D.C., - April 28, 2018
Madeira Island Ultra-Trail, Madeira Island , Portugal  -  April 28, 2018
Backside Trail Marathon and 1/2,  Louisville, KY - April 29, 2018


The film Run Forever about Nicky Spinks and her Double Bob Graham


Nicky Spinks talks about Making the most of life


Here is some downhill fell running


Another look at the Bob Graham Round - just one loop this time


More Bob Graham info


A look at the Hurt 100


The new for this year Tarawera 100 Mile Race


Zack Bitter on the Joe Rogan show - it is Joe Rogan so there are F-Bombs


The Latest Mountain Outhouse

Interview Tuesday: Meet Kentucky and Masters Runner Trevor Tucker

This week for Interview Tuesday I talk to Trevor Tucker who coaches McCreary Phoenix Racing & McCreary Central High School Cross Country/ Track and Field.  Trevor not only runs but also puts back into the community with his coaching.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
 I am 42 years old and was born in Oneida Tn. in August of 1975. I graduated from McCreary Central High School in 1993 and started working in the family gas and service station business. I currently reside in McCreary County Ky. with my wife Melissa. Melissa and I have been married for 20 years and have three children, two sons and a daughter.  Jordan, who is a senior at McCreary Central High School, will be attending Lindsey Wilson College in the fall with a scholarship in Cross Country/Track and Field. Aiden is a sophomore at McCreary Central High School, and a Varsity Cross Country & Track and Field runner.  Alyssa is in the 6th grade and is one of the three McCreary Phoenix Racing ladies on our current roster. 


What is your profession? 
I’m an Area Manager for Electricom Right of Way Services. We specialize in Vegetation Management services for Power and Telecommunications Companies in a multistate area.


How did you start running and what prompted you to do so? 
In December of 2015 I was helping my two sons train for an upcoming 5k for Phoenix Racing. I came up with the idea to begin running as a way to stay connected with my sons and well as working on a healthier lifestyle. My daughter began to express interest in running at the time as well so the two of us began training together. Early on I told Alyssa that she would soon pass me one day as I noticed how well she was progressing. At first she had trouble believing that comment but by mid spring she had done so and has never looked back. Don’t get me wrong I wasn’t going down without a fight but her dedication and raw talent was more than this 40 year old man could bear. 


How long have you been running?
Roughly 2 ½ years 


Did you participate in any other sports over the years?
I played Basketball and participated in summer softball leagues in school but once I entered the workforce and began traveling those sports took to the back burner.


Did you run in grade school, High School or College? If so where? 
No I did not. To be quite honest Cross Country/ Track and Field was not a very popular sport throughout my school years. Knowing what I know now I would have loved the opportunity to have been involved at the High School level.


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 - 30:26
• 10K - 1:25

What is your most memorable race or races and share a little about at least one of them? 
My Most memorable race was my first 5k, the Snowshoe Shuffle in early 2016. I remember my sons and a few of the other Phoenix runners coming out to the last straightway to cheer me on to the finish. I was so excited by the sheer fact that I was going to complete the race on my feet. After the race and awards ceremony was over (which I received 3rd in my age group), the Phoenix Team gathered together. I was asked by the Phoenix Coach to step forward in front of the crowd, not knowing what was transpiring I was a bit adamant on doing so. Once I arrived in front of the group I was taken aback by what happened next. I was presented with a Phoenix racing shirt and welcomed to the team. I was both excited and very overwhelmed by the presentation of such a great honor by the team captains. (That was definitely a great father moment as well). The Phoenix Racing shirt is a rite of passage for our group, “always earned, never given”.  That day was a defining moment of what would transpire over the next two years.


What is your favorite distance to run and race?
Fast 5k’s are great but I would have to say that the Yamacraw 10k is my favorite. Training for that type of trail race is probably the toughest but most enjoyable of all the races I have been in.


Do you have any long-range plans?
I am currently coaching McCreary Phoenix Racing & McCreary Central High School Cross Country/ Track and Field. I hope to continue with these programs and mentoring future youth in these sports to help grow our running community.


I talked to Mark Hamm some weeks ago about Phoenix Racing what is you part in the group and how did you get started with the group? 
As I mentioned earlier I am currently the coach of the McCreary Phoenix Racing team, which is a part of the Phoenix Wellness Organization. I got started with the group when my oldest son joined the team in the spring of 2014. I began helping the previous coach out when we would get together for practices and races. Then last year I was asked by Mark Hamm to consider the open coaching position, for which I was more than happy to accept. Mark and Phoenix Wellness has been a true blessing to me and my family. The doors that have been opened for my family as well as our team is truly unbelievable.  The continuing support that Mark and his group offer has been a key component to the success of McCreary Phoenix.


What do you like best about living and running in KY? 
What’s not to like about living and running in Kentucky? The sheer beauty of the area we live in is truly amazing. From running, hiking to kayaking there is endless opportunities for different styles of training. With so many areas to choose from there is never an issue with not having a diversified training program. As my runners will tell you, my motto is “races are won on the hills”.  If you can excel at the most difficult part of a race there is no reason to fail at the finish.


What do you struggle with most with regards to running? 
I would have to say time management is my toughest obstacle. With the juggling of family, work and coaching, finding time to run myself seems hardest. But there is a silver lining, I love to run but what I love even more is seeing my children run. What they and the team are doing now will carry with them the rest of their lives. I am perfectly comfortable with sacrificing my time for the betterment of our youth.


What do you see as a trend in running?
I believe that running will continue to grow. My hope is that the members of our running groups will continue to grow in knowledge in their college running careers and I anticipate these athletes will return home and help to incorporate running programs for all age groups.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be? 
Always have confidence in yourself. I’m a firm believer in confidence over arrogance. My golden rule to my runners is for them to be a confident runner but never an arrogant one. How we carry ourselves daily is the view others perceive about us and the sports we are involved in. No matter how great of a runner you strive to be, the type of person you become in the process is what matters most. Hard work, dedication and servant leadership are the most vital points in becoming the best that you can be. 
   

Do you have a website or other social media site you would like to share?
Yes if anyone would like to follow us our facebook page is McCreary Phoenix Racing & McCreary Phoenix Racing Team. Any support for our group is greatly appreciated.


Any closing comments?
For all runners, new or veterans our Phoenix Racing motto holds true “There is no strength without struggle”

Weekly RunDown #85

“A smile is what actually ignites my mind to forget about the pain. That’s the beauty of a smile.”

Eliud Kipchoge

Eliud Kipchoge's above quote goes right along with what Alex Hutchinson, author of Endure, shares in this article in OutsideOnline: Smiling Makes You a More Efficient Runner

This weeks Interview Tuesday was with Kiersta Tucker - Enjoy

Good post from Japan Running News on Yuki Kawauchi's win at Boston: How it Happened (some good insights into why he did what he did)

LetsRun.com looks at the London Men's race and the Women's race

A look at form in the London Marathon by Jae Gruenke of The Balanced Runner

Runner's World looks at Kipchoge's win in the men's race as well as Cheruiyot's win in the women's race.  If there was any questions that Kipchoge is the Greatest of All Time (GOAT) in the marathon this should take those questions away.  Check out his personal bests (PBs) and you will see he is fast from 1500m to the Marathon.  Here is another article that asks if he is the GOAT.  Toni Reavis wrote on this with regards to the marathon requiring both speed and endurance

Toni Reavis also looks at London and asks the questions with regards to Racing or Pacing.  I get his point and personally would rather see a race but I don't think it would not have mattered with regards to who won as Kipchoge would win either way.

And here is Athletics Weekly's look at the London Men's race and Women's Race as well as looking at what's next for Moe Farah

Dr. Mark Cucuzzella shares about his run at this years Boston - This is Why We Run

If you have tight calves here is a look at what might be causing them from The Balanced Runner.  If your issue is in your Hip-Flexors you might want to look at this

iRunFar.com's This Week in Running: April 23, 2018

LetsRun.com's The Week That Was in Running: April 9 - 22, 2018

London was not the only marathon this past weekend as the Vienna City Marathon was being run Sunday as well.  Dennis Kimetto, the marathon world record holder, was looking for a comeback after only finishing 2 marathons since his record in Berlin in 2014, dropped out before 25K.

Martin Yelling writes on how to reflect on your last race.  Some of this reflects what I did when looking back on my run at this years Yamacraw 50k

How about this for a list showing 7 of the world's Most-Challenging Ultras

Ryan Sandes gives his 12 Ways to Improve Your Running Technique

Some exercises you can do with your feet while at your desk

Atlanta will be hosting the 2020 Olympic Marathon Trials and here is some history on the trials.  Also cool to see that Atlanta will be paying for all travel expenses for those that qualify with either the A of B standards

Would you consider using CBD oil in place of Ibuprofen? In 2017 the World Anti-Doping Agency (WADA) removed hemp-derived CBD from the list of prohibited substances.

Race report on the 2018 Leona Divide 50K that was run April 14th

Timothy Olson has been with North Face for 5 years and as that arrangement came to an end he is now with Adidas

Carl Hoagland of UltraRunning Magazine looks at the Growth of the Sport

Callum Hawkins talks about his collapse at 40k of the 2018 Commonwealth Games Marathon
Here is the video of the collapse


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

July 7th in Elizabethtown, KY Running Soles will be hosting the Freeman Lake Summer Trail Challenge.  You can run a 10K or 5k and if really inspired run both

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

As many of you may know I am an Ambassador for SFuels and they are working on the Ultra-FREEdom project in seeking to get 20% of Ultra races by 2020 to offer Low Carb alternatives



Masters Running News
A talk with Gordy Ainsleigh after his finish at the Umstead 100 - at 70 he ran 29:05:47

At 43 Gary O'Hanlon ran 2:18:53 in winning the Dublin marathon last October and in the process winning the Irish title.  His win earned him  place on the national team, with a stipulation that he go sub 2:18 in the qualifying period, so he was looking to do so at London but was only able to go 2:21:14

If you want to keep up with Masters Running, especially Track & Field subscribe to National Masters News.  It is a great red and gives you the most news I have found on masters running.  Would be nice if there was more road and trail news but maybe that will grow.


Races this Coming Week
Ultra Trail Mt. Fuji, Yagizaki Park, Japan -  April 27, 2018
Kentucky Derby Festival Marathon, Louisville, KY - April 28, 2018
Canyons 100K, 50K & 25K Runs, Forest Hill, CA - April 28, 2018
C&O Canal 100, Camp Manidoken, MD - April 28, 2018
Sinister Night Trail Runs, Queen Creek, AZ - April 28, 2018
North Face Endurance Challenge - DC, Washington D.C., - April 28, 2018
Madeira Island Ultra-Trail, Madeira Island , Portugal  -  April 28, 2018
Backside Trail Marathon and 1/2,  Louisville, KY - April 29, 2018


Past Weekend Race Results
Zion Ultra Marathons, Zion, UT - April 20-21
Big Turtle 50 Miler & 50K, Morehead, KY - April 21, 2018
Folsom Lake Trail Run & here, Folsom, CA - April 21, 2018
Blue Ridge Marathon,  Roanoke, VA - April 21, 2018
London Marathon, London UK - April 22, 2018


Just watched Ouray 100 on Amazon and if you have Prime it is free right now


Racing the Whiskey: The 2018 Whiskey Basin 88K Trail Run


A look at the 2018 Yamacraw 50 from a few weeks ago.  Thanks to Clinton Coleman for posting this.  The Yamacraw 10K/20K/50K is a great race, here is the race report I posted previously


Director's Cut of the Lost Coast video


Solomon Running Camp - 2018


The 2016 Tour Des Geants


How about some Burro Racing


Dr. Maffetone talks about Pain, Competition and Health

Interview Tuesday: Meet Kentucky and Masters Runner, and Rider, Kiersta Tucker

2018 Backyard Classic - 3rd OA Female (Kiersta is on the far right)

This week I talk to Kiersta Tucker of Elizabethtown Kentucky.  Kiersta shares here running journey and how  she has started running Ultra's - Enjoy


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I am 44. I live in Elizabethtown, KY and I have a Bachelors from WKU in Agriculture/Animal Science.


What is your profession?
I do entry level bookkeeping for a small, local CPA office.


How did you start running and what prompted you to do so?
I FIRST started running as a high school sophomore when I joined the cross country team. My motivation was typical of a teenage girl – I wanted to be thin. However, my motivation quickly changed when I realized how difficult running at a competitive level was going to be. I was slow and couldn’t keep up with anybody. My first meet I was dead last. I admired the fast girls and hung onto the fact they were string beans, thinking that was why they were fast. My thinking changed after one of our away meets where I saw a girl on the other team run a very solid race passing several of our thin girls and she was, yes, a ‘bigger’ girl. I remember her name to this day as she was the sole reason of mind-changing ideas in my teenage head.   So my motivation switched to wanting to be a better runner. I listened to Coach Burns and did what he instructed and didn’t cut corners like some of the others did. As I improved and worked my way up to the faster the runners, they no longer cut corners - they felt the need to work harder at not letting me catch them. Coach LOVED THAT! (Because all of us girls were in full blown competitive mode and he liked seeing all of us get faster as a result).   Also, I knew after that one away meet, that I didn’t have to be a string bean to be a good runner. Sure, being lighter helps, but being your own healthy weight I discovered is more important.


How long have you been running?
After high school, I didn’t run in a race until 12 years & two kids later. It was June 26th 2004 and was called the Celebrating Women 5K (in Louisville). I trained by pushing the kiddos in a double stroller type cart – in fact, race day was the first time I ran without the cart! After that particular race I ran a 5K here and there just for fun. Maybe 4 a year until 2009 when I just began to concentrate on cycling more and more. Only recently (last year and a half) have I started running again with a competitive frame of mind.


If I remember correctly you ride as well – how does that all fit in with your training?
With my recent goals, I wish I could ride my bike more! But, if I want the grade, I have to do the homework, so I am running a little more than I am cycling right now, and will soon have to be running even more miles.


Did you participate in any other sports over the years?
I played fast pitch softball for 13 years of my childhood and two years in a competitive slow pitch league as an adult.


Did you run in grade school, High School or College? 
I ran hurdles and the 400 in junior high track, and I ran the 800, 2-mile relay, and the 2 mile in high school track.


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.
I haven’t run very many events since recently getting back into running, so I don’t really have many times to share.

• My best 5K as an adult was in (2008) 23:48 
• I’ve only run three 10K events - my best was (2005) 50:13

At the Locomotion 12

You just ran the Locomotion 12  in Hixson, TN -which is a 12 hour run on a 2 mile course – can you tell us about the run?
It was a great venue and opportunity for me to do a long training run as I would not have been able to replicate the circumstances on a random training day at home. I didn’t go into the event as a competitive entrant, but just wanted to see how far I could go so I could have a benchmark to start from as I train for a race I am hoping to do in December.  The Locomotion 12 was a very small race and was very well organized. I would definitely recommend it as a stepping stone in beginning to run ultras because the laps are short and you can access your pit/tent/crew more frequently. Being a beginner at this, I was developing a sense of what I needed with me, how my needs changed as I gathered mileage, and having my resources close I could accommodate and also learn what I will need to keep with me in the timed events that have rather long loops.


What is your most memorable race or races and share a little about at least one of them? 
The Backyard Classic (BYC) in Elizabethtown is my most recent memorable race. It was first time I had ever run more than 15 miles. (and I ended up running 36!) My months of training prior was mostly dedicated to a gravel cycling race I did about a month before BYC, so I didn’t have much time to recover and then switch gears to running. Mid-race my legs hurt so bad I sat in the creek to let the cold water trickle over my burning muscles as the racers continued behind me. I had no idea that moment was caught on camera and when I saw the photo I was immediately choked by tears and emotion. (Below is the picture and the caption I wrote after seeing it.)

I can’t believe someone captured this in a photo, but I am grateful. This is real. There was a refreshing creek crossing every lap but on one particular lap the suffering was getting to me - I couldn’t resist. I sat down in the water. My quads burned so badly, I knew the cold creek water would feel so good on my legs. But my accountability/training partner came running through, looked at me with incredible disbelief & with utmost sincerity demanded I get up and told me, "Don’t you dare cry." (Because I started to). That was a moment I will remember forever. It's a good feeling to have someone believe in you. This is what community and camaraderie and friendship is all about, no matter what the sport.

What is your favorite distance to run and race?
I think I am liking the 50K distance. I’d like to go get these bucket list items checked off and then come back and purposefully race a designated distance of 50K.


Do you have any long-range plans?
I am training for a 100 mile race (Falls 100) that takes place in December.  I cannot run even half that distance right now, so I have my homework cut out for me.


What do you like best about living and running in KY?
I love the trails that Kentucky has to offer. I run mostly trails as I personally don’t have as much inflammation running trails as I would if running pavement or concrete sidewalks.


What do you struggle with most with regards to running?
The hardest struggle for me is fitting in enough miles with work and the demands of life. All of us could be better at our sports if we didn’t have to go to work and had more time to train, so it is tricky getting that balance necessary to continue to progress, yet not run ourselves down nor neglect other important aspects of our lives.


What do you see as a trend in running?
I see new body types in realms you didn’t see in the past. I believe athleticism is in the mind, in your blood, and in your nutrition. No matter what your size, if you have proper mental and physical health to draw from, then you can achieve limits you never thought you could.


If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
I firmly believe you should train on the ground your race will be on. If it’s a trail race, train on trails. If it’s a hilly race, train on hills, if it’s a road race, then train on pavement. And speed work (intervals) will blow your mind at much they help an athlete improve.


Let me add here that since I did this interview Kiersta's son, who is 19 and in basic training, broke his femur so you can keep him in your prayers as well as Kiersta - since like any mother she will be worrying about him.