Weekly RunDown #133

"My first understanding was that you could not become a distance runner quickly.  I began gradually, not doing too much"

Henry Rono

Some background on Henry Rono who amazingly broke 4 world records in 81 days in 1978  : 10,000M, 5,000M, 3,000M Steeplechase and the 3,000M.  No pacers which is unheard of today.  I actually got to see him run back when I was running at the University of Arizona.

This week for interview Tuesday I talk to Mike Ekbundit

By the way if you have missed any of the Interview Tuesdays you can find them here: BlugrassRunner Interviews

iRunFar.com's This Week in Running: April 1, 2019

LetsRun.com's The Week That Was in Running: March 25-31, 2019

This is funny because pretty sure no one would cheat to get in to Barkley, maybe to get out of it:) . I always like good satire.

More April 1st humor - do they get your vote:)

No matter how much you love running there will be those times you have issues Mustering Motivation

A report on this year's Hurt 100 where the rain returned

Well Barkley Marathons 2019 is over and as with 2018 there were no finishers.  John Kelly writes on his non-finish where he finished loop 2 with plenty of time to spare and feeling good but finding no motivation to continue on.  Makes sense in light of an article he just wrote that I linked to last week: Look How Tough I Am

Another article on the Barkley 2019 and another year of no finishers

Canadian Trail Running's article on this year's Barkley

Some thoughts from David Roche on training for your first half-marathon or less trail race.  Yea with all the Ultra trail running talk it may be missed that there are shorter trail races and the truth is they can be great fun.

A look at relay races - not the ones on the track but road and cross-country relays.  I have done the the Hood to Coast Relay which was fun and here in KY we have the Bourbon Chase Relay

Glad to see Joshua Cheptegei win the Men's Senior Worlds Cross-Country after his epic melt down in 2017.  It would still be great to see more name runners take part in this race as they used to do uears ago. I think the US was in the race but hard to tell with an 11th place team finish for the men, I guess a team made up of mostly Kenyan born runners does not guarantee a top finish.

In the Women's Senior Cross-Country race Helen Obiri won in a close hard fought race.  The US women did only slightly better than the men in 8th place.

Good article on the World's Cross-Country which at one time was one of the biggest events of the year, every year, but now may be Sport's Best Kept Secret

Toni Reavis on the state of Track and Field in light of the recent Cross-Country worlds in Aarhus Denmark

Ultra Running Magazine Spring Shoe Review 2019

If you train at MAF (Maximum Aerobic Function per Phil Maffetone) here 7 reasons you may not progress and what to do about it


Masters News
Connie Gardner looks at her running ultras often being the easiest part of her day

World records at this years Indoor Championships in Torun Poland

Nice to see others who have kept up running for quite a number of years as has Maddy Collinge who has been running for 42+ years

Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

I have run a 1/2 marathon and Marathon here, actually my first ever win at the marathon, and the trails are great.  Run The (un)Pleasant Hill Trail Runs (5K, 10K & 25K)at the Shaker Village of Pleasant Hill on April 13, 2019

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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


Races this Coming Week
Marathon Des Sables, Sahara Desert, Morocco - April 7-13, 2019
Yamacraw 50K, 20K & 10K, Stearns, KY - April 6, 2019
Ultra Trail Costa Rica , El Castillo, Costa Rica - April 6, 2019
Forget the PR-Mohican 50K, Loudonville, OH - April 6, 2019
Maria's Spring Fling 3/6/12/24hr, Kennesaw, GA - April 6, 2019
American River 50, Folsom, CA - April 6, 2019
Umstead 100, Raleigh, NC - April 6, 2019
Rotterdam Marathon, Rotterdam, Netherlands - April 7, 2019
Carlsbad 5000, Carlsbad, CA - April 7, 2019


Past Weekend Race Results
Badger Mountain Challenge, Richland, WA - March 29, 2019
Greebrier Ultra's, Boonesboro, MD - March 29, 2019
IAAF World X-Country Championships, Aarhus, Denmark - March 30, 2019
Blackbeard's Revenge, Corolla, NC - March 30, 2019
Georgia Death Race, Vogel State Park, GA - March 30, 2019
Crown King Scramble, Crown King, AZ - March 30, 2019
The Barkley Marathons, Frozen Head State Park, TN - March 30 - 31, 2019
Knoxville Marathon, Knoxville, TN - March 31, 2019


Henry Rono in the 1978 Commonwealth Games 5000M


The RUNdown #26 from the Ridge RUNers


Trailer from Training for Ultra on his film Sub-4 to States - Matt Daniels


Not running related but for sure endurance related as this is a goal race for the future


Quite the run for the M85 World Record in the 400m at the Indoor Masters Championships in Torun Poland


Tips from Anton on Running a 100 Miler


Born to Run: The Kenyan Secrets


Why do we run - Why do you run?

Interview Tuesday: Kentucky, Masters and OCR Runner Mike Ekbundit

This week I talk to Mike Ekbundit.  I got to meet Mike after the talk that Mark Cucuzzella gave in Elizabethtown a little over a month ago but learned even more through this interview.  Enjoy getting to know another local runner and if you are not from the area getting to know a fellow runner, and learn about his journey.


Do you like to go by Michael or Mike
I use both equally.   Most close to me call me Mike.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I’m 46, born in Bangkok, Thailand, and have a Master’s Degree in Mechanical Engineering from the University of Louisville, where I was a cheerleader for several years.  I’m married to my wife of 22 years and have three wonderful children.  I grew up poor and was blessed with opportunities that now allow me to provide for my family and give back to the community.  I have lived in Mt. Washington, KY for 10 years.  I’ve lived in Kentucky for most of my life but have moved around a fair bit in between.

What is your profession?
I’m an engineer.  My first job was as a NASA contractor working on the International Space Station project.  Then I spent a few years in the optical industry, followed by a few years self-employed doing engineering, graphic design, web design, and photography.  Then I spent a few years as an R&D engineer in the heavy truck industry.  I’m now an Engineering Director at GE Appliances, A Haier Company and have been with them for 9 years.

How did you start running and what prompted you to do so?
When we moved to Lawrenceburg, where my mother lives, the middle school cross country coach, who lived around the corner, recruited me to run.  I ran and played baseball.  Back then we were really poor so there was nothing to do except run and ride your bike to the park...so you could run and ride some more...and play basketball (we are in KY after all!)  I gave up formal running early in high school, focused on grades, got a free ride to UofL, and started running again my sophomore year in college after signing up for a class called “miniMarathon Training”.  I stuck with it and ran up to half marathons until I got married in 1997.  That’s when I made a new “bucket list” that included a lot more stuff.

How long have you been running?
I’ve been running for 33 years now, depending on when you start counting.  I ran my first marathon in 1997, my first ultra (Mountain Mist 50k) in 1998, my first Ironman (Great Floridian) in 1999.  After 13 years of 50k’s and triathlons, I converted to mostly trails then but didn’t try my first 50-miler until maybe 2013 and my first 100 until 2015.   In the meantime, I finally ran my first Boston Marathon in 2018.  Late 2017, I started obstacle course racing and made my first attempt at World’s Toughest Mudder (WTM) in 2018.  WTM is my “A” race for 2019 but I’m training like I’m going to run a hilly hundo (plus obstacle related training).

My wife and kids are all runners in a way.  My wife has 5 marathons under her belt.  My two oldest kids ran the Triple Crown this year and did their first obstacle course race.  My youngest, who is now 11, has several 5k races under his belt too.

Did you participate in any other sports over the years?
As a kid, my main sport was baseball, which I played into high school.  I started gymnastics and started playing golf my senior year in high school.  Afterwards, I tried out for but didn’t make the UofL baseball team.  I became a cheerleader at UofL for 7 years, where I collected a National Championship ring.  While at UofL, I also picked up weightlifting, restarted running, and started rock climbing, whitewater rafting, and sand volleyball.  I played on the UofL volleyball club team (indoor men’s sixes) for a year.  After college, I started marathoning and triathlon seriously.

I like trying new things.  I think it’s important to regularly face new challenges and apply the lessons from each sport to the next one...and to life.  For example, in golf you fix the divot you leave on the green plus one extra - I’ve taken that to heart and try to leave everything better than I found it.

Did you run in grade school, High School or College?
I ran cross country in early high school as a mid-packer, then stopped my Junior and Senior years to focus on school.  I restarted running for a Phys Ed class in college.  I don’t have the talent to be a competitive runner but enjoy doing it and being on a team.  My gift isn’t running...it’s pain tolerance and a willingness to suffer.  Ha.

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.
Oh boy.  I think my 5k PR is 19:46, 10k is 40:48, half marathon is 1:28, marathon is 3:17, and 100 is 21:48.  Ironman is 11:58.  All of those were fairly flat courses.  My mile times are still around 5:30, which hasn’t changed since the early 90’s.  I’m not particularly fast and have struggled to ever hit the peak on marathon race day, but did enjoy Boston 2018.   I won’t tell any fish stories about racing unless someone asks over a beverage!  I should probably race more often and focus on speed if I want to go faster.  I rarely do more than 3 or 4 races per year and those are all built into my long term training plan for that year.  I can do most regular Tough Mudders comfortably well under 2 hours.   I’m 46 years old, 6ft and 200lb so I don’t expect to compete for trophies.  I do find it interesting that my PR’s are all within the last few years and have no explanation for that. 

In talking to you it looks like you enjoy doing OCR’s – what got you started in this sport?
I love trail running.  After a few 100-milers, I wondered if there was a sport that would penalize me less for being bigger.  I like multi-sport events but after several Ironmans I wanted something besides triathlons.  I like the lifestyle required for multi-sport and don’t really care which sports are on the list.  A friend asked me to join him at Tough Mudder (full) in Sparta, KY in 2017.  It sounded like fun and was.  I liked the variety and camaraderie very much.  After the finish line at that race, I saw a big sign with national standings from World’s Toughest Mudder 2016 which showed that the winner covered 100 miles.  I thought to myself, “I can run 100 miles.  Why not try that next?”  My wife took a bit more convincing but eventually came around.  She understands me.

How long are the OCRs you have done?
I’ve tried most of the Tough Mudder branded events except the 5k.  I’ve done all of the competitive distances: 10ish miles, 8 hours, and 24 hours.  The 24 hour is World’s Toughest Mudder and that’s something else altogether if you are planning to go long.  The physical stress of a 24hr race of any kind is high and takes significant planning.  This year, Tough Mudder is changing the 8hr races to 12hr.  My next race is a 12hr (8pm to 8am) Toughest Mudder in England in May.

What is the biggest race you have done and share some about it?
I’ll translate “biggest” as most impactful to me.  Your first anything is usually remarkable in some way. 

My first Iron-distance race was my first real physical and mental stretch that almost broke me mentally on race day.  I was young, freshly married, and had the world on a string.  I remember cruising the swim and bike, then withering in the heat on the run.  I suck at running in the heat.  At mile 19 of the marathon I was considering withdrawing and my wife got in my face and convinced me to finish.  She got on the course in non-running shoes and paced me the rest of the way in.  In retrospect, I can’t believe I made it given my level of ignorance at the time but am thankful for a wife who believes in me.

I started racing to raise money for charity in 2013.  In 2015, my oldest son, Evan, was diagnosed with Type 1 Diabetes so Juvenile Diabetes Research Foundation (JDRF) became my charity of choice.  In 2017, Evan was part of my crew and my part-time pacer at Indiana Trail 100.  That was pretty special.  He watched his dad face and overcome challenges through some tough weather and course conditions.

In 2018, I raced World’s Toughest Mudder, a 24-hour obstacle course race, for the first time - also for JDRF.  That is run on a 5 mile loop with ~17 obstacles per loop.  It was very difficult and my ignorance cost me.  On the other hand, it was another epic adventure with my son and a close friend helping as crew member.  I’ve never been tested that much physically, albeit because of my ignorance about OCR and my desire to achieve big mileage my first time out.  Greed kills.  Ignorance is not bliss.  Greed + ignorance = epic fail + epic stories.

What advice would you give to others that want to try an OCR?
Realize that it’s literally paying to play outside on a giant playground - go play!  Pick a first race that suits your current condition and provides what you care about.  If you want to be part of a team, do that.  If you want to fly solo, do that.  Big medal?  Special shirt?  Big obstacles?  Whatever it is, set yourself up for enjoyable success and don’t worry about anything else.  It’s only your first time once.  People tend to get so focused on metrics that they forget what it’s really all about.

What is your most memorable running race, or races, you have done and share a little about at least one of them?
I have a special place in my heart for the Mountain Mist 50k in Huntsville, AL.  It was my first trail ultra.  Every year in January, a bunch of crazy people show up for whatever crazy weather happens that year to run on rocky, technical trail and toe the line with some really great runners.  The swag is always tip top too.  I’ve made 14 starts and 11 finishes on this course.  One year it was flood conditions with deep mud and thigh high stream crossings.  One year the ice rain closed the main access road so only the people who made it to the start line early raced through the entire day of sleet and thick ice.  Maybe two of those years were dry and 40’s.  The back half of the course is much harder than the front and the worst is miles 23-29.  I love it so much!  Back in the day, the race was much lower key.  They’ve maintained the local, homey feel over the years while upping everything else.

Have you run Ultra’s as well?
If “ultra” means any run over a marathon, then yes.  I’ve run maybe three dozen over the years.  All of the official races were trail runs.  I put together a few unofficial events for charity that were also ultras.  One year I ran a 7hr relay race as a solo runner.  The following year I ran the Derby Festival Marathon twice back to back, starting at 3:30 a.m. for the first one, then joining the actual event for the second one.  If we include every run over 26.2 miles, including training days, then I’ve done hundreds over the years.  If you extend to multisport events, the number goes up some more.  I find great joy in testing myself and figuring out how to overcome.

How do you train for OCRs and also be ready for running races?
I’m new to the sport so I don’t know if my method is correct yet.  My next test is this November.  For now, I train my running like I’m going to do a hilly 100 mile trail run.  I also try to focus on adequate sleep while driving proper nutrition.   Run training is 6 days/wk and I do other conditioning 5-6 days/wk.  Cross training includes a mix of strength, core, agility, and yoga.  All in all, the running is the foundation of everything.  The other training makes me stronger overall while also preventing running injuries.

I noticed you son and daughter ran their first OCR recently with you, how did that go?

The kids were awesome!  They’ve been watching me try and fail and try again for almost two years now.  Last fall, we dedicated a month to training to do the Crossfit challenge known as “Murph”.  That’s a 1mi run+100 pullups+200pushups+300 squats+1mi run...and your composite time is recorded.  At the end of the training cycle, we did “Murph” (without the 20lb weighted vest) as a family.  That was the beginning.  Now, after hearing my stories, they got interested.  Terrain Race seemed like a good entry point so we signed up.  They loved it.  After completing the Derby Festival Triple Crown races last weekend, they told me that road running was far too boring.  Haha.  They’ve all asked to do a Tough Mudder 5k first before considering a full Tough Mudder.  We will look for races with age limits that fit.

What does a regular week of training look like?
A good week of running normally includes one hill day, one track day, one long day, and three easy days each week - averaging around 50mi/wk for the year.  On top of that, I try to do 6 full body strength and agility workouts each week.  These are all Beachbody programs that I do at home.   So, 12 workouts a week. As with any training regimen, discipline is king.  Making it all fit around a career and three kids in sports while maintaining a healthy marriage is a challenge.  When there is a conflict, family always wins.  Sometimes, that means running at 4:00 a.m., agility at 9:00 p.m., packing multiple outfits to work to run during lunch and again during kids’ practices.  Sometimes, it means you just sit at home and smile at your wife over a cup of coffee or do homework with your kids.    It’s all a hobby anyway.  Besides, if you’re consistent long term, a variance day here and there makes no difference.

What is your favorite distance to run and race?
My favorite distance right now is 50k on trails, half marathon on road, and 8-12hr on obstacle courses.  All for different reasons.  50k seems like enough time to enjoy a trail and still run at a comfortably quick speed.  Half marathon is a good distance to really suffer while running hard but not the acute pain associated with running full out at a 5k, which ends too soon for me.  OCR is just a different animal.  At this point, I’m enjoying the chance to learn, observe others, appreciate the sport, and still push myself.  Injury is the enemy so I’d rather take longer to learn the sport than get hurt.

What shoes do you run in and what do you like about them?
Will Rivera, owner of Running Soles in E'town KY, recently turned me on to Altra shoes.  The jury is still out as they have wide toe boxes but aren’t made in widths.  I wear a 13 4E.  I have several hundred miles in my Torin’s and am enjoying them.  Maybe 100 miles on my Lone Peak 4’s and they’re doing well too.  The Torin’s seem to be good cruisers.  The Lone Peaks seem to handle mud well, which is why I bought them.  I haven’t really put the Lone Peak’s to a grueling test yet but that’s coming soon!

How about diet, do you eat any certain way and do things change on race week and race day?
I eat well the vast majority of the time and make no changes on race week.  I follow the guideline of eating things you buy around the outside of the grocery and as little as possible from a package.  I have gluten sensitivity so I try to avoid that.  Since we have a Type 1 Diabetic in the family, we limit the sugar in the house overall.  Lots of veggies.  We don’t avoid meat or fat.

On race day, I will adapt depending on distance and effort level.  If I’m racing road marathon or less, I’ll do powder (UCAN is currently my favorite) and/or gel (I like Honey Stingers).  I add real food for an ultra and listen to my body’s cravings.  My food of choice at an ultra is a rice ball with egg, avocado, and soy sauce (~200cal each).  I pack a wide variety of things for long races just in case.  If you’re hungry at an ultra where I’m racing, I probably have enough to cover us both!  I typically have some PBJ halves, ramen, Red Bull, Kettle chips, Mountain Dew Code Red, and Beachbody shakes.  Just depends on what I’m feeling for that race.  Then back to a more controlled diet when I’m not racing.

Do you have any long-range plans?
I’d like to see where this OCR thing goes.  I’ll give it another year or two to develop myself into the sport.  I’m chasing experiences, not distances, but especially experiences I can share with the family in some way.  When it’s all said and done, all we have are our stories and memories.  And whether or not we have regrets. 

I’m considering whether to attempt one of the Barkley events at some point but I’m not ready yet.  I’m also considering multi-sport events like adventure racing, where you do a lot of things...climb, kayak, run, bike, navigate, sail, whatever.

The big thing for me is to stay as healthy and fit for as long as I can.  I want to be able to enjoy retirement with my wife.  I want to be able to have adventures with my grandchildren one day.

What do you like best about living and running in KY?
I like the ease.  I like the accessibility to so much wilderness.  I like the community that comes with living small.  I love that I’ll never be able to see everything that’s within a few hours drive of my house.  I love the great people I meet along the way.

Anywhere else you would like to visit to run?
New Zealand has a multisport race called Coast To Coast that I’ve been considering for a few years.  There’s an epic race in Iceland that I’ve bookmarked.  I bet if I look around hard enough, I’ll find more.  Whatever it is needs to push me to my absolute limit if I’m going to travel that far.

Inside the US, there are so many places I want to go run that I can’t name them all.  I just pick them off one at a time.  Along the way, I find a bunch of other places that I never would have considered.  Each place has its own story and energy.  I’m fascinated by it all.

Do you have any bucket list races?
Not really.  I haven’t seen an event that I couldn’t live without.  I did the Boston Marathon last year and that was pretty epic.  Ironman was on the list, but after several, it didn’t seem as big of a deal.  I suspect everything is like that eventually.  At this stage in my life, I don’t believe there’s much I can’t do if I train for it.  I hope I have another 10 years of this before I have to choose to scale down.

What do you struggle with most with regards to running?
I struggle to control my mind.  It takes constant effort.  Some days are easier than others.  I use one basic strategy and then take action depending on what I want.  Simply put, I draw mental energy three ways:  distraction, anger, and love.  Distraction is what you would think - I occupy my mind solving a problem or just wondering.  My favorites are to plan things and then dissect the plans or do math problems.  Distraction keeps me even-keeled.  Anger is a special tool that acts like Nitrous on a hot rod, good for a short and hard burn but destructive to the engine if you stay there.  I’ll allow myself to ponder an injustice or something that fires me up and then ride the wave, staying conscious not to let it go very long.  The negative side effects are too steep for me to stay there.  Then I have love.  This is the long, steady burn with all upside and no side effects.  The trick on this one for me is to reach the point where I can access it.  Sometimes it takes me hours to free my mind from worry and stress, but when I get there, it’s like I feel clean, happy, and free.  Sometimes I am overwhelmed and just let it go.  It’s a spiritual experience.  It’s hard to explain but I really like getting there.  The trick is to control the variables I can so that I can stay in a good head space.  I made a very long spreadsheet with scenarios and countermeasures that I memorize to help me avoid traps - everything from dead batteries to what it might mean to pee too often.

What do you see as a trend in running?
People seem to find some value in running farther and farther.  Who cares how far you go?  Be healthy.  Be happy.  Enjoy yourself, others, and the world around you.

Gadgets have overtaken common sense and logic.  Many choose to pass the responsibility of progress to others or to technology.  There are great tools out there that will absolutely help you.  Blindly accepting anything without considering real data or proving things out is dangerous and can lead to trouble.

People are in too much of a hurry.  Too much of a hurry to see their bodies change.  Too much of a hurry to run “fast”, whatever that means.  Too much of a hurry to cram things into a schedule.  It can ruin the experience and make you bitter.  Better to set reasonable goals and enjoy the journey.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Don’t get hung up on “progress”.  If you stay steady and show up consistently for a long time, good things happen.  Have a reasonable plan.  Set goals.  Reevaluate.  And remember that life happens anyway.

Remember to enjoy each moment.  If you’re running and see something beautiful, stop and look at it!  Have a thought you want to ponder later?  Stop, write it down or send yourself a message.  Try not to be in such a hurry that you miss the beauty of life as it happens.

Share the love.  Take the positive things that come from running, the energy, the state of mind, the resiliency, and pay them forward in whatever ways you can.  Help someone.  Do some good.  Keep the positive cycle going by sharing with others.  Sometimes, that just means smiling and bringing happiness to someone else who needs it.  Remember that one day it could be you or someone you love.

And don’t skimp on gear if you can afford it.  Build relationships with knowledgeable people who care about you and listen to them.  It may take some trial and error to figure out what works for you but it’s worth it.  When your body and needs change, so will your gear.

Do you have a website or other social media site you would like to share?
Nope.  People can find me on FB and IG though. 

Any closing comments?
Nah.  I’ve said a lot already.  Haha.

********You can see past interviews here********

Weekly RunDown #132

“The advice I have for beginners is the same philosophy that I have for runners of all level of experience and ability - consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.”

Bill Rodgers

This week for Interview Tuesday I talked to Dustin Mitchell

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

The World Cross-Country Championships are this weekend in Aarhaus Denmark - Here is info on the entry list and prize money.  This is the men's preview and the women's preview.

What Aarhaus is doing to save the World Cross-Country Championships.  Sad that an event that once was was run every year, now every other year, and was run by the greats from 1500M on up now needs saving but it needs something and Aarhaus is working to do so.

Ultrarunning History's latest post is on the Barkley Marathons - The Birth

Spring 2019 running shoe review

I ordered The Passion Paradox and it is waiting at home when I get there from a month of work in So. Cal - here is a short post on it from the Author - Looking forward to reading it as Peak Performance was a great book.

Some thoughts on the marathon taper

Which kind of race trainee are you: Sporadic - Checker-Offer - Ignorer - Communicator

How many of these have you run?

The US trail team is announced for the 2019 Trail World Championships June 8th in Portugal

Some thoughts from Barkley Marathons finisher John Kelly on how we tend to glorify the suffering in endurance sports often in ways that are not healthy - "Look How Tough I Am!"

While I do not think positive thinking will always get you to the finish line - sometime things happen, it for sure is part, an important part at that, of getting to the end of your race  - The Power of Positive Thinking

The Art of Suffering - With the Barkley Marathons expected to be started sometime this weekend, as of posting this it had not started, suffering is definitely part of the game

Just heard Nicky Spinks is running Barkley - if you do not know about Nicky watch the video down in the video section - I realize it is her first time but she is no novice and would give her a great chance for the "fun run" if not all 5 loops

Retooling your running mechanics to be a better trail runner

Dathan Ritzenhein talks about the marathon taper

Are you getting enough rest  and recovery - is not your body will tell you


Masters News
Much along the lines of what Joe Friel said in his book Fast after 50 - working on strength, but in a smart way, is even more important as you get older so as not to lose it - ask Judy Cole

Earl Fee (90) breaks 400 and 800 world record in Iowa meet

Trail running after 50: the Older the Better

2019 World Masters Athletics Championships Indoor in Torun Poland - Results

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

I have run a 1/2 marathon and Marathon here, actually my first ever win at the marathon, and the trails are great.  Run The (un)Pleasant Hill Trail Runs (5K, 10K & 25K)at the Shaker Village of Pleasant Hill on April 13, 2019

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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


Races this Coming Week
Badger Mountain Challenge, Richland, WA - March 29, 2019
Greebrier Ultra's, Boonesboro, MD - March 29, 2019
IAAF World X-Country Championships, Aarhus, Denmark - March 30, 2019
Blackbeard's Revenge, Corolla, NC - March 30, 2019
Georgia Death Race, Vogel State Park, GA - March 30, 2019
Crown King Scramble, Crown King, AZ - March 30, 2019
Knoxville Marathon, Knoxville, TN - March 31, 2019


Past Weekend Race Results
Nine Trails 35 Mile Endurance Run, Santa Barbara, CA - March 23, 2016
Lake Martin 100, Alexander City, Alabama - March 23, 2019
Miocene Epic Endurance Challenge, Lusby, ND - March 23, 2019
Fonta Flora 50K, Lake James State Park, NC - March 23, 2019
LA Marathon, Los Angeles, CA - March 24, 2019


Bill Rodgers at the 1976 NYC Marathon


1980 IAAF Cross Country Championship - A great race won by Craig Virgin


And more Cross Country  with the 1983 Men's World Championships


Nine Trail 35 Mile Endurance Run


A look back at the first three races of the 2019 Ultra-Trail World Tour


Run Forever: The film on Nicky Spinks  & the Double Bob Graham

Interview Tuesday:Kentucky Runner Dustin Mitchell

Running with 2017 Guilaume Calmettes at Big's

Dustin is a runner I have only met once but have seen the results of a number of his runs and have even been in the same race, but far back.  So when I met him at a John's Run/Walk Shop Speakeasy Events I grateful that he would do this interview not only I, but you, could learn more about him.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I was born in Lexington, KY on April 1, 1995 (so I’m 23, unless this comes out after my birthday). My family moved to Florence, KY when I was two and I lived there until I went to college. I spent a ton of time when I was little playing outside and exploring “the woods” behind my friend’s house. I tried out many different sports and I was terrible at all of them. My mom ran all through my childhood and I always kind of liked it, so I started running formally in middle school when I joined the cross-country team. I ran cross-country throughout middle and high school. After high school I was pretty set on going to UK but I was nowhere near UK fast, so I mostly dropped running. 

What is your profession?
I’m still a student at UK and living in Lexington. I started my college career studying materials engineering and after earning that degree, I switched over to work on an MBA. I’ll be done with school in May and I’ll have to find a job and become a real adult. Outside of school, I work at John’s Run/ Walk Shop part-time. Most of the time I’m helping people find shoes they like but I also buy socks for the store and plan our group trail runs.

How did you start running and what prompted you to do so?
My mom ran throughout my childhood, so I was exposed to it and respected it from a really young age. So when one of my friends signed up to do XC in middle school I joined him. I did XC until I graduated and a few years of track although I didn’t really like it. I’m not a big fan of running fast (like on a track) I would much rather run slowly for a long time (sort of like XC).

After high school XC I stopped running seriously for a few years. I pretended like I was going to do triathlons for a little while but that didn’t work out. Then I met my fiancé and she was running for WKU at the time. I thought she would think I was cooler if I was a runner, so I started running again. Along the way, I met Zack Beavin who helped me take it seriously and pushed me into trail ultras.

How long have you been running?

Cumberland Gap

I really started in 7 grade and I’m in 18th grade now so about 11 years. Although I’ve only been seriously running for 3-4 years.

Did you participate in any other sports over the years?

I participated in all the basic sports when I was little. Once I got a little older I realized I was pretty bad at all of them and I stuck with running. In college I tried triathlons but swimming/ cycling require a lot more prep work than running so I went back to just running.

Did you run in grade school, High School or College? 
I ran for Ryle High School in NKY. I wasn’t good enough to run at the kind of colleges I wanted to go to and I was pretty burned out so I didn’t do collegiate track/xc. All of my running in college has been on my own/ with friends and thankfully I’ve never had to race a 10k on a 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.

• Mile – 4:35
• 5k – 15:47 (should be ~15:20 but the lead vehicle went the wrong way. Still bitter)
• Half – 1:13:46
• Full – 2:39:47
• 50k – 4:29:19
• 50 Mile – 6:26:33

What is your most memorable race or races and share a little about at least one of them?
Last year I was lucky enough to somehow get into Big’s Backyard Ultra. Big’s is a last man standing race created by Laz (who also created The Barkley Marathon). The way it works is you run 4.166 miles starting every hour until there is only 1 person left. I made it through 28 hours (116 miles) before DNFing, the winner made it 68 hours (283 miles) before the race ended.

It was a really bizarre but awesome race. The thing that surprised me the most was that it wasn’t competitive at all. It felt more like a group run with friends than a race. Everyone was super nice and willing to give lots of advice and encouragement. This is because of an unusual aspect of the race, when the 2nd place person quits, the potential winner has to complete one more loop and then they can’t continue. The real contenders in the race are there to see how far their body can possibly go. They want to win but they also want the race to go on as long as possible. The feel of the race is so much different than anything else I’ve experienced.

If you want to read a little more about my experience check out my Race Report 

Do you have a favorite workout you do?
I have 3 different workouts that I really like.

1. 10x1k, I have no idea why but I really like doing 1k intervals. It just seems to be a perfect distance for me. It isn’t so fast that it really hurts but it still ends fairly quick.
2. 20x400, 4@HP, 4@10kP, 8@5kP, 4@miP. I love how fast this one goes from “is this even a workout” to “I’m going to die”. I like that this hits on a lot of different paces and forces you to pace at the beginning and run hard at the end. I’m terrible at both of those so it’s good for me.
3. My favorite workouts are 25+ mile trail runs. I love spending hours out in the woods by myself and just kind of wandering. I’m a trail/ ultra guy at heart and love exploring.

What does a regular week of training look like?

Rocky Top in the Smokies

Regular weeks of training have rarely been a thing for me. I have always just kind of made it up as I went. I would ask my friends what they were doing and jump in on stuff that sounded fun. However, this year I’m trying to take marathon training a bit more serious, so I actually created a plan. I’m doing 1 workout a week and a long run that sometimes has speed incorporated. I’m probably doing 1.5ish trail runs a week. I started at 50 mpw and will peak around 70. This is less than I’ve normally done but my new focus is not getting injured so I’m trying to stay more cautious.

How about a favorite route you like to run?
I love the Gorge as whole. There are a lot of routes that I really like to run. Auxier, Bison Way, Swift Creek Camp, etc. There’s a loop north from Clear Creek that I love and got a tattoo of. My favorite though is running somewhere new and exploring. Things normally aren’t quite as cool the second time. 

What is your favorite distance to run and race?
I like running a variety of different races. I raced a mile a few weeks before Big’s last year. Half marathons are probably my favorite road races. I haven’t done enough trail/ ultras to know what my favorites are there.

What shoes do you run in and what do you like about them?
I wear a ton of different shoes. I’ve always kind of had a problem but working at John’s has made it a lot worse. My favorite shoe of all time was the Nike Zoom Streak 5. It was Nike’s main racing flat, I got it for races but ended up running in it exclusively for about a year. The NB 1400v4 were a close second but a bit too cushioned for what I wanted at the time. Right now I’m liking the Nike Pegasus 35 for roads and the Hoka Torrents for trails. For racing I really like the Adidas Sub2s for short stuff and I’m excited to try out the Nike Vaporfly 4% for my marathon.

Example of my slightly lackjng diet at Big's

How about diet, do you eat any certain way and do things change on race week and race day?
I really don’t focus on diet much at all. I sometimes have a rough estimate of how many calories I’ve had in a day and how much I’ve run but I rarely do much with the numbers. I don’t restrict anything, I eat a lot of carbs, I eat a lot of salad, I drink too much beer. I try to run a decent amount and it normally all works out. I’m a little heavier than I would like to be right now but hoping the 60+ mile weeks will fix that.

Nothing really changes race week. Race day I have a bagel or some flavored bread or something like that. Normally I drink a couple bottles of Gatorade or Powerade within about 12 hours of the race. During races I’m a huge fan of SWORD, it has gotten me through all of my ultras. Muffins are great during ultras. I’m pretty flexible with food. My stomach is normally pretty happy for the first 20 hours, after that it can get a little finicky.

Do you have any long-range plans?
On the road I would like to break 2:30 in the marathon and then never run another. I don’t think anything is harder than going all out for a marathon and I don’t like it. I would also like to get under 70 and 15 in a half and 5k respectively.

Right now what I’m most excited about is trying out a 24-hour race. I think it’s something I can be good at and hopefully be competitive on a big stage. I also want to finish an official 100 miler. Besides that I just want to try out different ultras and trail races and see what I like and what I’m good at.

What do you like best about living and running in KY?
I’ve absolutely loved living and running in Lexington. I think Lexington is a great sized city and I’ve had a ton of fun here. Recently the competitive running scene has gotten a lot better too which has been really fun. There have been a lot of great people to run around with. There are also some amazing trails around the state. It’s awesome having so many choices for trail running within about an hour.

Anywhere else you would like to visit to run?
For the last few years I’ve been dying to go run Rim2Rim2Rim. That seems like a super fun run and really challenging. I also like the idea of seeing how I stack up against some of the other people that have run there. In general, I want to spend more time on some trails out west. I haven’t done much outside of the Daniel Boone National Forest or similar terrain.

Do you have any bucket list races?
I don’t think there are any races I would consider bucket list races. The closest thing would be going back to Big’s, I learned a lot and I think that with the knowledge I gained and a little more ultra experience I can go a lot further. Besides that, I would like to venture a little further out and see how I do in bigger more competitive fields. Races like Lake Sonoma, Western States, Georgia Death Race and UTMB all seem really cool but I don’t feel like I have to do them to be happy.

Running in the Gorge

What do you struggle with most with regards to running?
Being smart. I tend to be a bit too impulsive in both training and racing. In training I have a tendency to start running really well. Then I’ll get excited and start running harder workouts and more miles and then I end up hurt. Then I won’t take enough time to heal and I end up being sort of hurt for months on end. I’m hoping that my eased back schedule will help prevent this. In races I’m still starting too fast and blowing up. I’m working on taking it easy for the first part of workouts and then speeding up at the end to try to teach myself how to pace.

What do you see as a trend in running?
It seems like there are a lot more people doing trails and ultras. In KY the number of trail/ ultra races has shot up dramatically in the last 5 or so years. I think it’s great that more people are getting out on the trails and there is more opportunity for races and events in the space. I think there’s something magical about spending some time in the woods and it’s awesome that more people are seeing that.

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Start small and build gradually. The biggest issue I’ve seen working at John’s and talking with newer runners is they try to do too much too fast (I’m not good at taking my own advice). If you want to get better you have to stay healthy which won’t happen if you’re ramping up too fast.

Learn how your body works. Too many people lock into a plan they found online and won’t deviate from it. I think the best thing you can do in running is learn to listen to your body. Your body will tell you if you’re pushing too hard or if you’re ready to go.  Along with this, it’s important to keep some type of record of what you’re doing and how you’re feeling. That way you can look back and see what worked or what didn’t.

The last thing is find some people to run with if you can. It’s so much more fun that way and so much harder to sleep in if you’re supposed to be meeting someone.

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

• Instagram: - @Dustintomi
• Strava 
• Twitter - @Dustintomi
• Also Zack Beavin, Sam Day and I have an IG for our adventures @antelopechildren

Any closing comments?
I kind of like quotes so I’ll end with a few of my favorites.

Nothing good happens in the world by being happy and cozy.
-Alex Honnold (Free Solo)

Find what you love and let it kill you. Let it drain you of your all. Let it cling onto your back and weigh you down into eventual nothingness. Let it kill you and let it devour your remains.
-Kinky Friedman

We were essentially fording a river, through a tunnel, at night, under a prison. It was right about then that I started questioning where I’d gone wrong in my life? Up until that point I’d mostly believed that I’d made reasonably good decisions with my life, but in retrospect, my epiphany was that I’d just managed a positive spin on a series of really bad decisions. I do really stupid things, and I do them with stunning regularity
-Gary Robbins (2018 Barkley Marathon Race Report)

********You can see past interviews here********

Weekly RunDown #131

Dream barriers look very high until someone climbs them. 

Then they are not barriers anymore. 

Lasse Viren

This week's Interview Tuesday was with George Clark

LetsRun.com's The Week That Was in Running: March 11-17, 2019

iRunFar.com's This Week in Running: March 18, 2019

The Running Rogue Episode #117 is a Sweat Science Smorgasbord with Alex Hutchinson

It can be key to your running so building mental toughness is important

Dealing with imbalances to help avoid injuries

Jason Schlarb's look at the off-season

A look at the trail system in England

4 training mistakes that you can make in your training for a marathon

Always look forward to the World X-Country Championships which are on tap for next weekend

Skyrunning in the USA

Pretty cool to be able to run the world's X-Country course and 2024 Olympic Marathon Course

An interview with Hayden Hawks

A BBC look at aging and exercise

While many, like LetsRun.com, were upset with the USTF response to the IAAf Olympic qualifying standards FloTrack took a different stance

I guess this is one way more Kenyan's get to run at events like the olympics and the Worlds.  BUt, let's not point fingers at South Korea when the US X-Country team is largely made up of Kenyan born runners

A look at running and why it is special

Want to learn more about Skyrunning then check out the International Skyrunning website

Achilles Tendonitis and why it's not always just about the Achilles - follow the chain

A look at The 'Joy' of Cross Country

Desi Linden prepares to defend her Boston Title

Ultrarunning World is an Online Magazine you can subscribe to for free

If you ever have an issue with your watch or cycle computer and stop your run and ride and thus end up with a single ride that shows up as two you can use this program to combine them, I do: GOTOES Utilities for Strava

Check out the new SFuels Strava Club - just started but hope make it a place where those that are LCHF can get encouragement, info and advice


Masters News
Not running but this 71 year old man breaks the record for doing a plank for his age - he went 38 minutes, yes 38 minutes

60 year old Hiromi Nakata win's the Tottori Marathon overall women's race

Run Young 50 - A blog about women over 50 running in the UK

A BBC look at aging and exercise

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

Run the Kentucky Derby Festival 1/2 Marathon or Marathon April 27, 2019 - got my BQ there for 2016 and looking to get it for 2020

If you are in the Somerset KY area June 1, 2019 think about running the Over My Head 5K.  All Proceeds will go to support Over My Head Somerset. The Local Homeless shelter in Somerset & Pulaski County - Consider making an extra donation.

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


Races this Coming Week
Nine Trails 35 Mile Endurance Run, Santa Barbara, CA - March 23, 2016
Lake Martin 100, Alexander City, Alabama - March 23, 2019
Miocene Epic Endurance Challenge, Lusby, ND - March 23, 2019
Fonta Flora 50K, Lake James State Park, NC - March 23, 2019
LA Marathon, Los Angeles, CA - March 24, 2019


Past Weekend Race Results
Marin Ultra Challenge, Sausalito, CA - March 9, 2019
Chuckanut 50K, Fairhaven, WA - March 16, 2019
Badwater Cape Fear, Bald Head Island, NC - March 16, 2019
Pistol Ultras, Alcoa, TN - March 16, 2019
Hardmoors 55, Guisborough, UK - March 16, 2019
Napa Valley Trail Marathon, Bothe-Napa State Park, CA - March 16, 2019
Folsom Lake South Side Trail Run, Folsom, CA - March 16, 2019
USATF 2019 Masters 8K Championship, Virginia Beach, VA - March 16,2019


Lasse Viren's win at the 1976 Olympic 5000m Final


GRIT- Ultra-Trail du Tour du Mont-Blanc -a nice video on the 2018 UTMB from IRun4Ultra


This is cool but makes me nervous just watching

The RUNdown #25 from Ridge RUNers


Running in New Zealand - looks pretty cool


Video showing more of the Black Canyon 100k


Runner Vs. Biker

Interview Tuesday: Kentucky and Masters Runner George Clark

I have only seen George at a race/run or two and have yet to really meet him, except online.  Enjoy getting to know something about George, as I did.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc.….
I am 56, born in 1962. I am from Hardin County, grew up in Vine Grove. Graduated from North Hardin.

What is your profession?
I have been a line-tech at Nolin RECC for the past 30 years.

How did you start running and what prompted you to do so?
I felt like I had to prove something to myself. Should I mention I got hit by a car riding my bike 3 years ago. I was on crutches for 4 months with a severe hip fracture. It was a new goal for myself

How long have you been running?
3 years.

As you also ride when did you start riding?
15 years ago.

Do you like riding or running best?
I like them both - riding is my passion, but they complement each other.

Do you road ride, Mountain bike or both?  Ever done Cyclo-cross?
Road mainly but I do some mountain biking. No cyclo-cross.

Did you participate in any other sports over the years?
Wresting Team in High school and a local swim team as a kid.

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

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.

• 5K - 24:00
• 10K - 51:17
• Marathon - 4 hrs. 15 minutes
• Ultra - 32 miles

What is your most memorable race or races and share a little about at least one of them?
Backyard Classic(BYC), Land Between the Lakes -  learned a lot more about running, 8-hour endurance race, my first Ultra.

Do you have a favorite workout you do running?
Not really, I do a lot of hill repeats.

How about a favorite workout riding?
All out on the trainer for 30 minutes.

How about a favorite route you like to run?
BYC

How about a favorite place to ride?
Wednesday night route (we call the Wednesday night worlds)

What is your favorite distance to run and race?
1\2 race.

What shoes do you run in and what do you like about them?
Hoka and Altra.

Do you have any long-range plans?
Full Iron Man

What do you like best about living, running and riding in KY?
Very challenging, scenic, great routes, trails and there is still a lot of rural areas.

Anywhere else you would like to visit to run or ride?
Europe, Swiss Alps, Denmark ETC.

Do you have any bucket list races – both running and riding?
Maybe do an Ultra out West somewhere. Ride across America,

What do you struggle with most with regards to running?
As of now learning to turn the hurt monster off, train to block him out. It's just your mind playing tricks on you.

What do you see as a trend in running?
Ultras, I.M.

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

• Having a good support team is key to making it happen. Spouse and family.
• Surround yourself with great people and friends like RSN (Running Sole nation), CKW (Central Kentucky Wheel) and a great biking community is what keeps me going.

Do you have a website or other social media site you would like to share?
Zwift indoor training, Facebook, RSN, CKW, Ultra Running.

Any closing comments?
Always keep setting new goals for yourself.
Surround yourself with people that have same interest, RSN & CKW, that are willing to help you when you're down.

********You can see past interviews here********