Interview Tuesday: Meet Kentucky and Masters Runner - Jeff Golden

It is Interview Tuesday again and this week I talk to Jeff Golden of Somerset Kentucky.  I met Jeff at a local race I run most years and we both ran Boston in 2016, but he did much better than I.  It was nice to learn a little more about him through this interview.  I hope you are enjoying these interviews as in some ways it seems to make the running community seem closer to me as I learn about people I do not see very often or much at all but now know something about them when I see their names at races.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc….. 

I’m 48 years old and live in Somerset.  I was born in Cincinnati, OH but have lived most of my life in Kentucky.  I grew up in Williamsburg, KY.  I went to College and Medical School at the University of Kentucky.  I have been happily married to my wonderful wife for more than 20 years.  We have four awesome children (3 boys and 1 girl).  My 2 oldest are in college. My youngest son is a sophomore in high school and my daughter is in 8th grade.  We are a healthy and active family.   I am a member and a deacon at Beacon Hill Baptist Church where I teach middle school boys in Sunday school.  I’m living the dream.


What is your profession? 

Family Physician


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

I always ran a little on the treadmill since high school to try to stay in shape but wasn’t always very consistent with it.  I ran my first 5 K at our church about 5 years ago and really enjoyed it.  I surprised myself by running a 24 minute 5 K and I thought, “Wow, this makes me feel like an athlete again.”  I liked the age groups and that everyone could run together and compete.  My friend, Gordon Turner, had decided to run a marathon and asked if I would like to train with him.  I decided to go for it so my second race was a marathon.  I was hooked after that.   I immediately started setting more goals. I really enjoy being on a structured training plan.


How long have you been running? 

About 5 years


Did you participate in any other sports over the years? 

Yes, I loved football and baseball growing up and through high school.


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

No. I just ran to condition for football.  I ran one cross country race in middle school without training for it and it almost killed me.  I had a new respect for runners after that.


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- 19:14 (2017 Over my Head 5K, Somerset, KY)
• 10K – 41:32 (2017 Bluegrass 10K)
• Half Marathon 1:33:39 (2017 Lake Cumberland Half)
• Marathon 3:19:21 (2017 Monumental Marathon, Indianapolis)

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

2016 Boston Marathon.  It was an unbelievable experience running that race with so many fantastic athletes.  I remember running along just soaking it all in and I ran upon a male runner wearing sandals, a skirt, and a frilly shirt.  It was the Tarahumara Native American Arnulfo Quimare from the book “Born To Run!”  I knew he was running in the race but I never dreamed of running with him. I ran right beside Arnulfo for several miles.  I looked for a MarathonFoto photographer hoping to get a picture of the moment but unfortunately I didn’t get a photo.  That whole experience was great.

My other favorite race was my first marathon, The Kentucky Derby Festival Marathon in 2014. I remember very vividly so much about that race.  One memory sticks out above all the rest.  My son, John, is an inspiration to me.  He has type 1 diabetes and does a great job taking care of himself.  At mile 8 we ran though Churchill Downs.  My family had been there the fall before for a JDRF Walk to Cure Diabetes.  I was overcome with emotion as I ran along the same road we had walked a few months before.  Tears flowed down my face.  My thought was this:  “John can’t quit so neither can I.”  That has been my mantra many times since then.  When I’m feeling rough in a race or on a training run, I think about John and the other folks with type 1diabetes who have to keep battling and struggling and WINNING every single day.  Now that’s a marathon.


What is your favorite distance to run and race? 

Marathon


Do you have any long-range plans? 

Stay healthy.  I would love to travel and do some races around the country.  My wife and I would love to hike the Appalachian Trail someday. 


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

The people.  I love my church and my patients and my running friends.  I also love the beauty of Kentucky: the lakes, creeks, mountains, blue sky, and forests.  I love trail running and the fresh air and the wildlife.  I love to take it all in as I’m running.


What do you struggle with most with regards to running? 

CROSS TRAINING!   I would rather just get out there and run but I know it’s important to do my core, hip and upper body exercises to try to stay injury free.  It’s a struggle for me to find time to do those workouts.  I can always find time to run because I love it so much.


What do you see as a trend in running? 

I am seeing more folks getting out there and doing races.  We had about 100 co-workers from my office run or walk in a race last year.  I have many co-workers really working at it to get a PR this year.   Let’s Go LCMA Run/Walk Team!!!


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

1. Run slowly.  You need to build up that aerobic base.  You will be able to run further and faster (and stay healthier) if you train at a slower pace most of the time (80 % of the time).  Run slowly enough to carry on a conversation.
2. Try to land lightly on your mid foot or forefoot.  Running can be great for your joints long term if you aren’t pounding down on your heels.  Run as if you were running barefoot and land lightly on your feet.  You could practice by running barefoot some on the grass or on the treadmill.
3. Eat Healthy.  Try to avoid sugar and white flour and get as many servings of healthy vegetables in your diet as you can.

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

I’m on Facebook but I don’t post much.


Any closing comments? 

A couple of things:

1. Running is a gift from God.  I tell my running friends sometimes that we have been blessed with the ability to run and the discipline to train.  I don’t take that for granted.
2. Running is great for mental/emotional health.  I can find myself getting anxious at times and running really helps that.  I love to run after work because it helps me to clear my mind and relax with my family.  I routinely encourage my patients who are experiencing anxiety, depression, PTSD, or OCD symptoms to try their best to get 150 minutes of moderate cardiovascular exercise in each week.  It is great medicine for the body and mind.

Weekly RunDown #77

Arthur Lydiard (L) & Ray Puckett (R)

“My most frequent admonition to athletes and coaches is: train, do not strain.”

Arthur Lydiard

If you want some info on Arthur Lydiard here is the Lydiard Foundation YouTube page

This weeks Tuesday Interview was with Kentucky Runner Daniel Roberts

The Fine Art of Goal Setting from the Topo Athletic blog

Looks like an interesting retreat: The Way of the Runner

How about this marathon in Canada with it's 8 X 5K loops

Report on the Pan American Cross Country Championships won by Joe Gray and the US team won as well, here are the results.

Article on Micke Wardian at the One City Marathon in VA but it speaks about his other races as well

From Inov-8: The A-Z's of Ultra Running

Need an extra sensory deprivation test for your next ultra, then try The Tunnel Ultra that takes place all underground in Bath, Somerset through the Devonshire and Combe Down tunnel

Amy Cragg gets 3rd in Tokyo and becomes the fifth fastest American women in the marathon as well as knocking over 5 minutes off of her PR.

Check out the last 250meters of the Women's 3000M Indoor World Championship race last night.  Here is the full race.  Here is Runner's World's look at the race

Junk Food is a growing business and often thrives on deception - by leading consumers to think they are getting other than Junk Food

Also from Inov-8, here are some tips from Avery Collins on How to Run 100 Miles

In other Tokyo news it was a great day for Japanese marathoning as 9 Japanese men went under 2:10 and 4 more were between 2:10 and 2:11

Some good stuff from Mario Fraioli in this weeks The Morning Shakeout

Ever wonder why we see few, if any,  Kenyans in Ultra's, well this article looks at a possible reason: Why don’t Kenyans run ultramarathons?  Do notice than when speaking of winnings it is not just so they can live better but "running offers them a way to change their lives, to escape poverty and to help their families and communities."  I have known a few Kenyan runners and even just reading about them you find that often winning is about community and how their winning can help themselves and others.  I am sure this may not be true of all but for most it does seem to be the motivator and I would say a noble motivation at that.  Maybe it is not just - altitude, running to school and other such things often attributed to the East Africans success - but also a desire and feeling of need to help their community that drives many.  A motivator missing from many in the US I would say.

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

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

Interesting as the Gasparilla Distance Classic (15K originally but now has other distances) was this weekend and I missed that it was being run.  It used to be a big race with lots of name runners back in the day - look at some of the past winners here.  It is still big with regards to people, 30,000+, and still gets some names but not the same as I remember it - Oh there is one of those "in my day" sort of statements - I must be getting old.  It is the changing face of racing where big numbers do not mean you need to have big names.  Sara Hall did run this year in the Half-Marathon and won with a course record

Kaci Lickteig (Pixi Ninja) shares about here Long Road to Recovery

Having spent 3 weeks running I can attest to the fact you need to adjust things more, even if you wear spikes, when running in the snow.  The Balanced Runner writes a couple articles on this subject: How to Run on Ice (and avoid blisters in heat!) & Cold Weather Running Injuries–is your gear raising your risk?  The article on clothing is interesting as we seldom think about how clothing affects how we run.

This was mentioned in Tuesday's interview but if you are in the Somerset Ky area the KY Elite Distance Running Camp is July 12-14, 2018

If you want info on switching over to a Low-Carb High-Fat endurance training and racing then check out the SFuels 2018 Quick Start Guide - just to let you know if you did not already I am an ambassador for SFuels


Masters Running News
Guy Bracken runs 4:39.84 to get the M55 indoor mile record

Joe Gough runs 2:16.65 to get the M65 indoor 800m world record

Interview with Joe Friel - You Can Still Be Fast After 50


Races this Coming Week
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
Chino Hills Spring Trail 1/2 Marathon, Chino Hills State Park, Brea, CA - March 3, 2018
Chattanooga Marathon, Chattanooga, TN - March 4, 2018
Caumsette 50K (also the USATF 50K Road Championship), Lloyd Harbor, NY - March 4, 2018


Past Weekend Race Results
Transgrancanaria, Las Palmas, Canary Islands - February 23-24, 2018
Mount Cheaha 50K, Delta, AL - February 24, 2018
The Black Mountain Marathon and Mount Mitchell Challenge, Black Mountain, NC - February 24, 2018
Orange Curtain 100K/50K/30K/10K, Cerritos, CA - February 24, 2018
Gasparilla Distance Classic, Tampa, FL - February 24, 2018
Antelope Canyon Ultras, Page, AZ - February 24-25, 2018
Phoenix Marathon, Mesa, AZ - February 25, 2018
Tokyo Marathon, Tokyo, Japan - February 25, 2018


In the space of an hour at the 1960 Olympics NZ won the 800m and 5000m, both coached by Arthur Lydiard


This is a documentary made on this "Golden Hour."  I have not been able to find this NZ documentary as only bits and pieces are on YouTube that I can find


Zack Bitter on that Topic many do not like to talk about - Failure


The latest Mountain Outhouse News


Video on the 2017 Hardrock 100


Billy Yangs new video - 15 Hours W/Amelia Boone


A look at the 2018 Rocky Raccoon 100


This is what you call fast - Kenenisa Bekele's 5000M WR of 12:37.35 ( 4:03.77/Mile Pace )


The Long Journey | Tor des Geants


Jamil talks about his Barkley training

Interview Tuesday: Meet Kentucky Runner - Daniel Roberts

It has been great getting to know runners around Kentucky and the surrounding area.  I hope you have benefited from these interviews, I have.  Today, I interview Daniel Roberts who is a runner living not far from where I reside but one that I have not yet met - but hope to soon.  Let me add, as Daniel does not mention it, he was the 2000 Kentucky AA State Cross Country Champion.   Also, as you will see, he holds a yearly running camp in our area and I look forward to helping out at this years camp as it is great to see runners from the area put back into their communities.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc….. 

I am 35 years old and currently reside in Somerset, KY.  I was born and raised in Monticello, KY, then graduated from Western KY University in 2005 with a degree in Accounting.  I am married to the love of my life, Mary Beth, and we have a rambunctious and inquisitive two-year-old son, Benjamin, and a sweet, beautiful five-month old daughter, Anna.  The last seven years, my family and I were privileged to serve with Vapor Ministries, an international ministry reaching into three of the poorest countries in the world.  We are very excited to be back in Central KY where we hope to continue using the unique gifts God has blessed us with to help others.


What is your profession?

I am a commercial lender for First Southern National Bank in Somerset, KY.


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

I started running because of basketball.  When I was an eighth grader, I was faster in conditioning than all the high school varsity basketball players, but I didn’t start formally running until I was a sophomore.  My father asked me to compete in a local 5-mile road race.  I did it because it seemed like a challenge.  After finishing in the top 10, two people approached me to discuss running.  One was a high school cross-country coach from a neighboring county.  He encouraged me to begin running.  The other person was a local pharmacist who had been an outstanding runner in his day, winning the state mile championship in the 70’s and going on to run for the University of Kentucky.  With both of their encouragement, I began running on my own.  Two weeks later I went to my first cross-country meet as an unattached runner (my high school didn’t have a team).  After finishing in the top 10 at this meet I knew I should focus on running.  I quit basketball within the next two weeks and devoted myself to running for my final three years of high school.  Because my high school didn’t have a team I had to lean on many great folks to help me understand how to train.  A local pharmacist and a local physical therapist helped me develop a training plan.  I would meet with the pharmacist once a week at his pharmacy to get the game plan for the next week, and then I’d go execute.  If I was lucky he’d join me for one run a week.  He also helped me get in some bigger races to be around strong competition.  My parents drove me to every meet in high school and were my biggest fans.  Other high schools would let me warm up and cool down as well as hang out at meets.  It took a village!



How long have you been running?

I started running just before my 16th birthday, so later this year will make 20 years of running for me.

Did you participate in any other sports over the years?

Growing up I played baseball and basketball, but I’m a competition nut.  If there’s a game to win, I’m in.


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

I ran for Wayne County High School from 1999 – 2001 and then for Western Kentucky University from 2001 to 2005.


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 – 15:10
• 8K Cross-Country – 24:50
• 10k – 31:49
• 3k Steeplechase – 9:25
• Half Marathon – 1:12:30

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

My junior year at WKU, our cross country team was ranked second in the Sun Belt Conference going into the conference championship.  We had battled some ups and downs all year with injuries and went into the conference meet curiously hopeful.  We hosted the conference meet in Bowling Green, KY in early November and the day was unseasonably warm.  At race time temperatures were over 70 degrees.  We knew that each runner would need an outstanding race for our team to get first or second.  During the race a couple of the top-ranked runners in the conference dropped out from heat fatigue.  I was still feeling good and kept moving up through the pack.  I didn’t realize it but with one mile to go I was in second place, about 100 yards behind first.  I was able to reel in first place on the last major hill with about a quarter mile to go and took the win.  As I turned around I began seeing all my teammates coming in and all looked strong.  We won the conference championship by three points!


What is your favorite distance to run and race?

I love all distances from 5K to half marathon. 


Do you have any long-range plans?

I would love to be part of making the Lake Cumberland area of KY the epicenter of great distance athletes in the eastern US.  I’ve started a distance running camp, called KY Elite Running Camp with the desire to help be a part of this dream.  2018 will be our second year for the camp.  2017 camp attendees included two state champions and one national champion.  We are on our way!!! - (Note: Check out video on the KY Elite FB page on this years camp which is July 12-14, 2018 - Camp Sign up here)


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

I love the diverse seasons, yet overall mild climate.  I love the terrain.  We are truly blessed to run in one of the most beautiful places on earth.


What do you struggle with most with regards to running?

That my body just won’t do what it used to!!!!  Ha.  Really, though I struggle with the same things most of us probably struggle with:  getting up super early to train, training in really cold or really hot weather, and balancing my love for running with family, work, serving my church family, and other things I enjoy doing.


What do you see as a trend in running?

I am seeing more and more people running their first ever 5K which is awesome.  That’s how we all got started!  I’m also seeing the veteran runners move more to longer distances and specifically to the trails. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Every day we have breath in our lungs is a blessing from God.  Therefore, every day we get to run is truly a blessing.  Let’s enjoy every minute of the action.
A few of my favorite quotes:

• “If you want to run fast, you have to run fast.” – Steve Daffron (the pharmacist who coached me in high school)
• “To give anything less than your best is to sacrifice the Gift” – Steve Prefontaine
• “Just Do It” –Nike tag line

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

KY Elite Running can be found on Facebook and soon, Instagram.

Camp Sign-up Page


Any closing comments?

One of my greatest running joys happened in 2009.  I worked with an international non-profit called Vapor Ministries for 7 years.  One of our ministry centers is in Ngong, Kenya where we own what we think is the highest altitude track in the country of Kenya.  Needless to say, we have many world elites who use our facility to train, including 3 medalists from the last Summer Olympics.  In 2009 I was staying in Ngong for an extended stay and got hooked up with Paul Tergat’s training group.  Paul is a former world record holder in the marathon and his training group produces many of the greats today.  On one particular day I was running with the group and Paul Tergat joined us.  He made it a point to run with me the majority of the run and it was amazing to see people from small villages that we ran by come out to see one of their heroes on a training run.  They would come to the side of the road and yell “M’zee Paul!”, which would translate something like “Sir Paul”.  It’s a term of honor.  On that day, I was a guest of a great and it was a true joy running with him.

Weekly RunDown #76

Clarence DeMar

"Not only in running but in much of life is a sense of balance and proportion necessary."

Clarence DeMar

If you do not know about Clarence DeMar there is some info here and here as well as a book: Marathon: Autobiography of Clarence DeMar  America's Grandfather of Running.  Just ordered the book so will review it when done.  Also, see video of Clarence DeMar below.

I have started to post my interviews once and week and will do them on what I will call "Interview Tuesday."  This weeks interview is with Kentucky and New Masters Runner Gordon Turner

I think I am going to have to try and interview Dave Jones who ran a marathon in all 50 states and in all 8 Continents - all in one year

The Tokyo Marathon, this Sunday the 25th, Men's Preview and Wilson Kipsang says the world record is on his mind.  Here is the Women's Preview.

A look at fatigue and what it can tell you

I have not run in the Inov-8 line but Ben Mounsey gives the history of the X-Talon

A list of hiking trails but how many have you run or would you run

iRunFar.com's This Week in Running: February 19, 2018

LetsRun.com's The Week That Was in Running: February 12-18, 2018

USATF roster for the world indoor championships March 2-4 in Birmingham England

Four Training Ideas from David Roche

So, who has been added to the Altra Elite Team for 2018

Phil Maffetone talks about walking

An interesting insole that is more about creating a sensory cue to help with form, anyone tried these

Need some tips for running downhill, here are some from top ultramarathon coaches

Ryan Sandes and Ryno Griesel attempt better the FKT on the Great Himalaya Trail.  The current best time for the 14000km trail with it's 70,000m of elevation of gain and loss is 28 days - 13 hours - 56 minutes.

How many of these have you seen: Best Running Movies Ever

The importance of Prebiotic Fibers

Aravaipa Running has a new Podcast (Trail Currents is the new name) - that has flowed out of Aravaipa Trail Talk.  The first two episodes, with Jamil Coury & Jubilee Paige, are about cheating (Show #1) and Ultra Race Lotteries (Show #2) - Here is the YouTube link to the first show

Karl Meltzer is still winning at 50 and just won the Lone Star 100 for his 40th 100 mile win

A look at setting expectations - should we set them high low or somewhere in-between

What books are you reading or have you read lately that relate to running, here is my list (links are affiliate links):

• Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success - Here is a review of the book and I will be doing one at some time
• Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - About half way done and a great read so far
• Marathon: Autobiography of Clarence DeMar - America's Grandfather of Running - Just got this and looking forward to reading it

Masters Running News
How a 51 year old credits his Mtn. Bike for sub 17:00 5k's


Races this Coming Week
Transgrancanaria, Las Palmas, Canary Islands - February 23-24, 2018
Mount Cheaha 50K, Delta, AL - February 24, 2018
The Black Mountain Marathon and Mount Mitchell Challenge, Black Mountain, NC - February 24, 2018
Orange Curtain 100K/50K/30K/10K, Cerritos, CA - February 24, 2018
Antelope Canyon Ultras, Page, AZ - February 24-25, 2018
Phoenix Marathon, Mesa, AZ - February 25, 2018
Tokyo Marathon, Tokyo, Japan - February 25, 2018


Past Weekend Race Results
2018 USA Indoor Championships, Albuquerque, NM - February 16-18, 2018
Black Canyon Ultra (100K/60K), Mayer, AZ - February 17, 2017
Chabot Trail Run, Castro Valley, CA - February 17, 2018
Everglades Ultras, Copeland, FL - February 17, 2018
Jackpot Ultra Running Festival W/2018 U.S. National 100 Mile Road National Championship, Henderson, NV - February 17, 2018
Austin Marathon, Austin, TX - February 18, 2018


Clarence DeMar winning his 7th Boston Marathon


Courtney Dauwalter Ultra Runner | 24 Hour Endurance Run Record Holder


Preview for the 2016 Antelope Canyon Ultras which is running this weekend - Looks like a cool course


UTMB 2017 56K CCC


Mountain Outhouse News from 2/16/18


Video on Zack Bitter put out by one of his sponsors - NOW Foods

Jamil Coury's Video from the 2018 Running Up for Air race - he did the 12hr race


Mark Allen on building an Aerobic Base


As an Ambassador for SFuels here is my latest video - You can try the new drink with free shipping on your first bag and also get a 1 year guarantee

Interview Tuesday: Meet Kentucky and New Masters Runner – Gordon Turner

My plan, so as to spread out these interviews, is that I am going to post them on what I will call now call Interview Tuesday's

I have had a great time connecting with runners I have known, but not well, and with runners I have met only shortly at a race.  Gordon Turner is one of those runners that till this year I basically only met each year at the Rotary 5K Trail Race at Pulaski Park near Somerset.  Gordon, as you will read not only runs but puts on races.  Enjoy the interview and find out more about Gordon.  Make sure to share these interviews so that more people get to know about the great runners we have here in the Bluegrass State.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

My name is Gordon Turner, I’m 39 years old, I was born in Somerset, KY.  I grew up and graduated High School from Wayne County in 1996. I attended Somerset Community College and Liberty University.  I have been married for 14 years and and have 3 children ranging from 13 years old – 9 years old.


What is your profession? 

I have worked with United Parcel Service for 18 years and I also work for GT Races as a timer and manage online registration database for races. Timing races has really become fun for me! I want to Thank Shawn Daugherty for that opportunity. At first it was tough knowing I want to be out there running those races, but as time went by I‘ve really enjoyed watching everyone cross the finish line and seeing the accomplishment on their faces.


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

I started running about 15 years ago when I met my beautiful wife Arden. Honestly the funny part was I knew this was the way to get to spend time with her and that’s where it all began.


How long have you been running? 

I’ve been running about 15 years, but really started running semi-competitively in 2012 in 5K’s and picked up a few half marathons then decided to tackle my first marathon.  Since then I’ve completed 3 Marathon and planning two more over the next two months. This is my first year as a master runner and I’m looking forward to see what 2018 holds.


Did you participate in any other sports over the years? 

I wasn’t much of a athlete in High School but did play some sports leisurely Baseball, & Softball.


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

I didn’t run in High School or College, I just picked it up later in Life.


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 – 21:51
• 10K – 45:39
• Half – 1:39:52
• Marathon – 3:41:17

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

My first marathon was my most memorable race for me.  It was the Kentucky Derby Marathon.  Through my training I just kept thinking, there is no way I can do this, NO WAY.  However I just kept faith in my training plan and I had a great training partner in David Smith to help me get ready.  Race Day came and I was a nervous wreck, I kept doubting myself.  The race began and I finally settled in and was able to finish with a time of 3:41:41. None of this would have been possible without a supportive wife and family, my training partner and some awesome Hydration products from SWORD.   A huge Thank You goes out to Co-Founders Scott Black & Shawn Stasko.  Thank You for your hard work and for your awesome Product developed here in Kentucky.


What is your favorite distance to run and race?

My favorite distance is the Marathon,  There is just something about the marathon for me that brings a challenge. I think mostly it gives me motivation to get out and train and put in the training! 


Do you have any long-range plans?

My long range plans are to continue to run Half & Full Marathons, I like to run a couple a year.  My Dream is to have a BQ time down the road, I need to keep building my base mileage and hope the stars align to make this dream a reality.


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

Running in Kentucky definitely brings a good mix of hills and some flat ground  together.  Living around Lake Cumberland and The Daniel Boone National Forest is Awesome. You can mix in many runs along the road to incorporate views of Lake Cumberland and at the Trails at Pulaski County Park.  However, I would say 95% of my runs are on the road.

The best part is I can travel 30 minutes South and run some beautiful trails at Yamacraw.  That is one race you don’t want to miss out on if your reading this article.  Yamacraw has a 50K – 20K & 10K and always takes place in early April. (My note: Yamacraw is sold out for this year, they have a Wait List,  but is for sure one you want to add to your list)

Lake Cumberland and all around the state of Kentucky has some awesome places to run. I would highly encourage you to visit your local running store, buy a pair of running shoes and hit the road or the trails and enjoy what the terrain of Kentucky has to offer.


What do you struggle with most with regards to running?

My struggles have always been making sure I have the right balance to stay healthy and avoid the normal running injuries, my job at UPS is physically demanding on my body and I work some long hours.  I always try to get up  anywhere from 4 – 6 am and get my training in.  So for me I’ve really tried to follow the 80/20 Running from Matt Fitzgerald, “Run Stronger and Race Faster by Training Slower.”  So far this approach seems to help my body in recovery and allows me to get back out the next day and hit the road again.


What do you see as a trend in running?

From a timing perspective, it seems we have really seen a boom in new runners at the present. The excitement is there and the sport of running is growing!  We see more races popping up making it easier for runners/walkers to participate in. 


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

1. Visit a local Running Store and get fitted correctly for the right shoes.
2. Build your Base Mileage slowly and Be Consistent in your Training.
3. Make sure you learn how to fuel properly and find what works for you, I’ve had great Success with SWORD.  If you have questions about SWORD feel free to reach out, I would love to tell you more about this awesome product.
4. Never doubt yourself – if you have your goals set on your first 5K, Half Marathon, Marathon or even an Ultra. DON’T GIVE UP – DREAM BIG!

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

• Email: gordon@gtraces.com
• Instagram: @gcturner3
• Twitter: @gcturner3

Any closing comments?

In closing I would just like to encourage everyone to enjoy the sport of running, don’t make it complicated. Enjoy the process, it takes time but most of all if you put in the training you will see the fruits of you training. 

“The secret of your success is determined by your daily agenda” John Maxwell

Weekly RunDown #75

Meb Keflezighi

“Most of us have enough areas in our lives where we have to meet others’ expectations. 

Let your running be about your own hopes and dreams.” 

Meb Keflezighi

This week I interviewed Kentucky and Master runners Nelson Weaver and Dudley Walden.  Starting next week I will be doing the interviews on Interview Tuesday's.

Nice article on the Robertson twins, Zane and Jake, move to Kenya

Amy Cragg is looking for a PR at the Tokyo Marathon February 25th

Interview with Camille Herron: I was Born to Run

While I am entered to do the Tunnel Hill 100 this year it looks like they are adding a Marathon and it will be a certified course as well as a Boston Qualifier.  Should be good as very little elevation and also on softer ground but still a good surface to get a BQ on.  You can keep up on it being added on the Tunnel Hill FB page

I showed this video a few weeks ago of a talk by Eliud Kipchoge and Dave Bedford - Outside Online had broken out some of Eliud's comments in this article .

Outside also takes on the call for X-Country to be "more extreme" and "edgier."  I think this can go too far but being one who loves X-Country and would love to see it back in the Olympics I have to say the recent world championships I have watched have been little more than track meets on manicured grass lawns with a few hay bails to jump over once in a while.  I do not want to sound old but back in the day I remember running through mud up good sized hills and ealing with what ever weather came at you and little was easy or for that matter fast - it was just plain hard.  See the video below of the BUCs X-Country races in the UK and other associated videos as these races were tough.

How many of these National Parks have you run at, I have run at three of them?

I have only done one of these races - The Carlsbad 5000

I am currently reading Endure by Alex Hutchinson and here is a short review by LetsRun.com.  I am only about a 1/3 of the way done and it is a great book and is up there with Peak Performance by Brad Stulberg and Steve Magness

Want to enter UTMB, or any of the other races offered, well here is how to register for 2019.  While there is a lottery to get in I do like this: "Riders who have been refused twice in the 2017 and 2018 draws on the same race may enter the individual race on the same race in 2019 without going through the draw provided that they hold the necessary points for 2019."

LetsRun.com's The Week That Was in Running: February 5-11, 2018

iRunFar.com's This Week in Running: February 12, 2018

Athletics Weekly's roundup of indoor track and other events

A look at why the creators of SFuels did so

The Training for Ultra Podcast talks to Yiou Wang, Cara chase and Jeff Browning.  Really like Jeff Browning interviews as always good stuff comes up.  Liked how he described his diet as he called himself a "flexitarian."  Diet section starts at 1hr 32min into the interview.

How many of these are on your bucket list.  Only one of them might be on my list, Great Wall  Marathon, but might try the Missoula Marathon one day

Preview of this weeks 2018 USA Indoor Championships and more on the meet,  in Albuquerque, NM

A look at the Tarawera Ultra

Want info on the Comrades Marathon then check out The Marathon website

A look at John Kelly's AT 4 State Challenge FKT attempt

Ultra Run MD writes on the 31 benefits of running 31 miles through the night

Emmanuel Bor becomes the 500th sub 4:00 miler


Masters Running News
Want to see what your age graded time is here is an Age Grade Calculator


Races this Coming Week
2018 USA Indoor Championships, Albuquerque, NM - February 16-18, 2018
Black Canyon Ultra (100K/60K), Mayer, AZ - February 17, 2017
Chabot Trail Run, Castro Valley, CA - February 17, 2018
Everglades Ultras, Copeland, FL - February 17, 2018
Jackpot Ultra Running Festival W/2018 U.S. National 100 Mile Road National Championship, Henderson, NV - February 17, 2018
Austin Marathon, Austin, TX - February 18, 2018


Past Weekend Race Results
Orcas Island 100, Orcas Island, WA - February 9-10, 2018
Louisville Lovin' the Hills, Louisville, KY - February 10, 2018
Tarawera Ultramarathon, Rotorua, New Zealand - February 10, 2018
Iron Horse Endurance Runs,  Florahome, FL -  February 10-11, 2018
Lone Star 100, El Paso, TX - February 10-11, 2018


A look at Meb Keflezighi


Meb's 2014 Boston win


Highlights of the 2018 Louisville Lovin' the Hills Race


Mountain Outhouse News (2/10/18)


BUCS Men's 2018 A Race


And if you want tough here is a clip from the BUCS Championships


From last year's (2017) Black Canyon Ultra


Story of another runner who went to Kenya


REI: How to Run a 100 Miles

Meet Kentucky and Masters Runner - Dudley Walden

Not sure about everyone else but it has been fun and informative to ask questions of local runners and learn about their running journey.  This interview is with Kentucky and Masters runner, as well as veteran, Dudley Walden.  Dudley was  wounded in Iraq and was told he would never run  again.  In seeing Dudley, when I get to his neck of the woods, I can attest to the fact that the diagnosis that he should never run again was faulty.  I hope you enjoy and are inspired by Dudley’s story.


Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..

I’m from Murfreesboro, TN and I’m about to turn 52 years old.  Judy and I have been married 25 years and have 3 boys, ages 23, 18 and 11.  I graduated from Middle Tennessee State University.  I became a Christian in 1998, and it radically changed my life from that point on.


What is your profession?

I retired from the Army in 2010.  I was an Infantryman and spent 24 years in the Army, retiring as a First Sergeant.  I’m a military human resources civilian now and work at Human Resources Command running Army Promotion and Selection Boards.


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

I just ran in the Army as part of normal PT.  I ran a few races (3 marathons and a few halves and 10Ks) in the late 90s.  I was pretty seriously wounded in Iraq in 2003 which broke my femur and ruptured my quadriceps.  I had numerous surgeries and spent about 18 months in physical therapy.  I was told I shouldn’t ever try to run again, so for about a decade I did just that.  Strangely when I started back running, I realized my knee responded by getting stronger.  I’ve been able to handle 50 mile weeks with no problem, but I had to work up to it slowly.


How long have you been running?

My wife became interested in running about 3 years ago so we started running together.  She was the inspiration for me to start running again. It is a great, healthy activity that we enjoy doing together.


Did you participate in any other sports over the years?

I played soccer in high school.  Other than that I just participated recreationally in different sports in college or the army.


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

No


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’ll just share what I have from the last couple years.  I won’t see any of my times from 20 years ago again.

• 5K - 24:55
• 10K -  52:56
• Half Marathon - 1:57:39
• Marathon - 4:22:39

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

The 2017 KY Derby Marathon and not in a good way.  I had a goal, but totally bonked during the race.  Normally, I just run, enjoy the race, and I’m satisfied with whatever time I run.  Training really hard for so long and then doing poorly was disappointing.  It taught me to respect the distance and stick to the goal pace.


What is your favorite distance to run and race?

The half marathon and of course:  The E'town Half Marathon hosted by Running Soles!


Do you have any long-range plans?

We are running the LBL 60K, which will be my first ultra.  I’m really into just overall fitness and long term quality of life.  Running is only a part of trying to live healthy.


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

The people.  We’ve lived several places while in the army.  Kentuckians are some of the friendliest people I’ve ever met and I love our running community.


What do you struggle with most with regards to running?

Hills!  I’m a terrible hill runner and was even when I was younger.


What do you see as a trend in running?

I see a lot people being “running tourists”; building a vacation around a race.  I think it is a great way to see a new area, meet different people and still do something healthy.


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

Even though I usually have a goal time for a race, I try to concentrate on the process and not the goal.  The process is a healthy, active lifestyle.  If I do that, I’m successful whether I meet a specific time or not.  Celebrate achieving a goal, but enjoy God giving you the ability to run.


Any closing comments?

Thanks for teaching me to always carry an “emergency gel” on long runs.  I read that in one of your blog posts and have done it since then.  It has bailed me out a couple of times.