Is High Carb Your Only Option

I was recently reading this post on the difference in fueling for Gravel Vs Road.  First off, I realize
it is a post on The Feed so in large is an ad for things they sell and in truth expect this as they are a business after all.  But in reading the post I did have some thoughts as often happens when reading posts on fueling.

First, is there a difference in fueling between Gravel and Road - well when you get into the article it is actually Multi-Day Races?  The post mostly talks about forms of fuel more than fueling in general as at the end of the day fueling is about supplying enough fuel for a given effort and duration and that does not change.  When you take a particular fuel may change due to terrain or effort but still is about energy expenditure.

I did find it interesting that the one issue I find - regardless of ones view on what to fuel with - is that one of the differences is how the terrain can affect how you fuel.  The article did talk about the need to carry your own fuel quite often.  But, the issue is getting it in when the terrain may make that difficult.  One reason things like bars are less ideal for gravel is it is just hard to open and consume them when the terrain makes it hard to eventuate your hands of the bars.  So, often you need to eat when you can as opposed to when your timing says you need to eat.

Then comes the part where I get frustrated - and I know this comes from my overall view of this ultra high carb approach that is everywhere, and here - as there is no talk about alternate fuels but simply assumes, at least for the author, 100-120g of carbs but one has to ask is this the level for everyone.  Sadly no mention of that,  so if one was reading this and is sold on Carbs are King, since that is pretty much all one hears, they may take away they also need the same qty.  I am not saying the author is saying this but the way the article is written there is no caveat to lead one to ask - What is MY Need?  The problem is even if one asks that and searches online the varius websites that will give a number also only look at carbs as ones fuel and often the only questions asked is what time one wants to run or ride and then they just base fuel intake based on time.  However fuel intake needs to take into account effort over time and if we are honest with ourselves for the vast majority of people that effort is not even close to that which the pros put out.

Based on all of this and how our bodies are designed to work if one basically relies solely, or largely, on carbs for fuel, or for that matter any one fuel, you are not using all the fuel sources you were designed to use and thus not metabolically flexible.  The people who push the carb-centric view tend to ignore endogenous fat as a fuel by simply saying it is for easy efforts and then often using the old, and proven out dated, number of 0.5g/min at 50-70% of max heart-rate.  What has been seen is athletes training to be fat adapted can exceed 2.0 g/min.  What this higher number means is one can burn fat at higher levels than expected and thus reserving your carb stores for when they are truly required - instead of burning carbs, which the storage of is limited up front when the effort is lower.  This is truly being metabolically flexible but to accomplish this one needs to get ones body metabolically healthy.

I and those of us that practice/utilize Optimized Fat Metabolism (OFM) are not against carbs and use them when required for a workout or race but due to being able to use multiple fuel source the carb needs are less.  As mentioned before there is an effort at which carbs are the preferred fuel for the body and this stands for those of us that are fat adapted.  All too often when one seeks out fat adaption the first thing that comes to mind is KETO.  Well we do use KETO as a tool rather than a day in and day out eating plan.  The goal in all of this is to regain our metabolic health to be able to use all the duel sources we have been designed to use.

Let me add here that along with the benefit of not necessarily using so many carbs by saving them when the effort allows.  Again, when racing you may indeed need quote a few carbs but likley not the extraordinary amounts being proposed out there today.  But, also when the conditions, such as heat, lead to not being able to consume as many calories your body still has a source of fuel it can turn to - endogenous fat.  A key component of being fat adapted, and this carries over to even those with a carb focus, is taking in enough hydration which is more than just water but includes electrolytes.  Many times when people think they are not fueled as they should be the truth is they are usually under hydrated.  

So what does this all mean - well if you want to have more than one source of energy that you body can utilize efficiently OFM is for you.  Not only that but in working to be fat adapted the first step is to deal with your metabolic health/capacity which gives you true metabolic flexibility and from this better health which really should be all our goal.

You Have Other Options

If you want more info on OFM you can check out the OFM/Vespa Website.

One of the tools we use is Vespa which is a peptide that works as a catalyst to help burn fat.  You can find more info at the VespaPower website.  See below for a link and code for a discount on Vespa.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

CrossFit Journey - #1

First, let me say there are way more people that can speak to the specifics and benefits  - and
dangers - of CrossFit than me.  My intention is to speak to why I am adding it to my training program and how I will try and work to fit it in.  I will also share some things I have learned, even if in only my first three sessions, and things I think others will benefit from.

Why with finding it so hard to get in enough training for riding and running would I add more to my plan?  I had to ask myself that question and this with my running and riding being less this past year and still tired would I add more.  To be up front my back going out the day before the run portion of the Gravel Worlds 1/2 Double set me down this road.  By the way I was able to do the 1/2 Double (2nd in 50+ for 25K and 7th Men’s Overall, no age group but would have own a 50+ if there was one, for the Double.  Not even sure how I did it but by the grace of God I was able to do so.  But still needed to address the back issue with is not new.

What this issue with my back did was push me to to deal with the imbalances running and riding tend to create.  For me, in looking at a number of options CrossFit seemed the best option - but tailored to me and more on that in a bit.  It also helped that near where I live we have a great CrossFit location (CrossFit Green River - FB Page ) that I knew a couple people at.  Being local and in talking to my friend Scott Hess (Owner of The Spoke Easy Bike Shop in C’ville - FB Page ) this seemed a good place to start.

I had also thought about just joining to a gym and that could work and I could even do this at home and be less expensive, to some extent but would need some equipment, and as I live 25 miles or so from town for sure more convenient.  The issue with this is for me I need some accountability to get it done when it comes to lifting and other strength work as easy for me to just go for a run or ride.  Also, the issue with anything that includes some sort of lifting is technique driven if done correctly and while this can also be a problem with CrossFit it for sure is a greater issue if done at home with me and YouTube.  I knew that one of the plusses with a local CrossFit gym was there would be someone there to help with the technique which is key as in any lifting most injuries not only come from too much too soon but also doing “it” incorrectly.

In my first three visits it became clear that while I may be more fit endurance wise than many when it comes to moves and activities outside my wheelhouse I am far from where I need to be.  One thing as we age, I am 66, that becomes more important is working to maintain muscle mass and with as much riding and running as I do I may maintain the specific muscles to those activities but I am far too weak in all the other muscle groups and that is not good for aging well.  Man was I sore about 30 hours later after doing a lot of sit-ups on my first session - my bad for trying to do too many - and the second class ( only doing one a week for now) I aggravated my elbow with a particular lift that I had difficulty doing and trying to do more than I should.  This was all on me as feel the issue but kept pushing on. Actually this revealed an issue I already had as I know when I get done with a long gravel ride, especially races, my right elbow hurts as just puts a lot stress on it.  So there is another plus that long term will be dealt with.

I did find that once I started the CrossFit and looked up a few moves on YouTube, so as to get some further insight, I started getting lots of videos that spoke of the “Fall of CrossFit” with injuries being one of the main culprits.  Honestly I can see this as a possible issue as there are indeed a lot of technical aspects to the routines and if done tired, which does happen, that can exacerbate issues.  To me the issue more comes from a couple possible areas - first being the instructors lack of making sure things are done correctly - so far I can say that Tim Shepherd who is the instructor for my classes has been great.  He has worked with me on the moves and some weaknesses he sees and has mentioned about scaling the workouts.

This leads to the other issue I see that is largely on the one doing the activity, even though the location one attends may have some bearing on this as well.  With CrossFit many of the workouts are set up and timed so you can work to see if you do better so you need to know yourself and cut the weight if needed and go slower if that is best.  For sure early on I say use less weight - put the ego to the side when the person next you is lifting more and you think you should be there, as well, or even ahead of them - and go slower and focus on form and doing the moves correctly rather than speedily.  The issue with getting close to failure when you try and go fast is that, and this is especially true if you are new to this, your form will start to degrade and while you may push that weight or jump up that box as the workout calls for you will likely not being doing is you should and injuries can follow.

Yea, the class leader can catch this - Tim has told me a few times to use lower weight as I was not doing the move correctly - but we all need to take responsibility for knowing our bodies and what is right for us.  If the move seems hard use less weight, do it slower and ask questions - that is what the instructor is there for.  If they don’t have time to help it might be good to look for someplace else.  This is not even bashing the location as I am sure there are places more set up for experienced CrossFitters so little real guidance is needed but for many who need guidance so as to be successful you need to attend a different place.  By the way you do need to know how to define success for you as for me it is simply to get stronger and balance out my imbalances so I can run and ride better.  

Another thought, and this is how I will use this, make sure you are careful how this all fits your regular schedule.  If you do CrossFit often you will find the the workouts while relatively short are often hard - reason it is called High Intensity Interval Training (HIIT) - so you have to weigh that with your other work.  From my end I am going to work to not do so much HIIT, will do it some weeks and adjust my other workouts for it, but just seek to get stronger as I will get a good deal of my cardio from riding and running as that is where I need it.  I know some have worked to use the HIIT to get there cardio and that works for them but for me as I race - both running and riding - I like the cardio aspect to be more specific to those events.

Again, find the right gym - in my area that is CrossFit Green River - that works for you and if you are not experienced at this then make sure it is one that will help you do it right.  Also, know your body and while you may be completive as I am keep in mind unless you are looking to win some CrossFit competition the only one you need to compete against is yourself.  Hey, I would say even if CrossFit is going to be your sport it is still better and safer to focus on yourself and not compete against the guy or gal next to you.  Another thing to do is work to be part of the community you are in where you are at as to me that is another of the great benefits of doing this at a place rather on my own in some gym or at home.

Is CrossFit for you - I think it can be but you need to know why you want to do it, how it fits your needs and then how you will work it in.   More to follow as I work through this as next for me is to figure out a schedule.  Funny as I looked this up and found a few people that work this out with running and CrossFit but when you also add in riding it gets a little more difficult.  Probably closer to Triathlon training so may look at how to adapt training from that end other than mine.  More to come.

2025 Gravel Worlds 1/2 Double Race Report (25K Run/78Mile Ride)

Let me start by saying the Gravel Worlds Weekend was a great one - even if my ride did not go as I wanted, not many have lately, but as I will reflect on it I “feel” that way because I tend to be too hard on myself and I see it as not as good a pair of races as I expected.  For most of the last year I had been aiming for the Gravel Worlds Double (50K Run/150 Mile Bike) but recently with work and training and after a couple not so great rides, well that was I thought of them, I made the call to drop down to the 1/2 Double (25K Run/75 Mile Bike) and it was a wise decision as will become even more clear when I go over the races below. 

 For starters the weather was an unknown as going into the week it had been hot, very hot, and humid but the forecast was for cooling on Saturday - the day of the ride - and that thankfully happened.  While it heated up for the run Friday, was cooler early and as the start was moved up 6AM from 6:30AM I did not have to deal with the heat .  Then Friday night - when the 300 Mile race was to start - a storm rolled through which delayed the 300 - they did not miss it though as check out this video - and put down some rain and in the process created muddy MMRs (Minimum Maintenance Roads) - not sure how bad it was for the 300 riders but the 150 riders who started before the 78 (yea was 3 miles longer than advertised) did have some hike a bike as did even some of the leading 78 mile riders.  All this said it was good as when I left on Sunday it had rained a good amount and on leaving it poured so would have been a bigger mess out there.  The weather Saturday was great as while it got warm it was not hot and for the 78 was even had a cool breeze at times.

The race week started with a 25K hilly (883ft) run on Friday morning - here is a video I did of the course I did on a warmup ride Thursday.  Thursday I was not sure I was even going to be able to run as woke up fine but then early AM my back went out and was hard to move around.  As usual I was able to ride when my back is out so did a ride of the run course and while hard to get off the bike my back was OK riding so figured would just see how it was Friday morning.  With a start time of 6:30 and needing time to get my back going it was a very early morning wake, 3AM, up and no sleep with my back. 

Got to the Expo center where the races started and did not do much warmup up but made sure to just keep moving and back was loosening up - some.  I did some strides and seemed I would be able to just give it a go but wanted to make sure to go out at 8:30 - 9:30/mile pace - before all this had hoped for 8:00 pace average.  Race started and was slightly up hill to start and then pretty much up and down all the way till the last 2+ miles where it was slightly downhill to flat.  My splits were very consistent with most in the 8:30 range with a few faster that were more downhill sections and a couple slower with more uphill.  Just got in a groove and did not feel much power in the legs so when got passed in last 3 miles could not move to stay with them even though thought I should have.   Felt pretty good all things considered till last mile or so when just felt tired and worked to just get done and save some effort for the ride the next day.  The best part was being able to get in a groove and just stay there and running pretty consistent mile splits.  Here is the Strava Data for the Run.

For the run I ended up 18th/75 OA and 15th/45 in the men’s race.  For the age groups they only had Under 50 and 50+ and I got 2nd in the 50+ out of 10 runners.  The guy who won the age group was 50 and one of those who passed me in the last 3+ miles - he finished 1:40 in front of me so not too far.  My final time was 2:11:48 for an 8:29/mile average.  Considering my back issues and lack of sleep I was happy with that and while my back was far from good I could get around - well till I sat down then it was excruciating to get up and then first steps walking I looked like I felt - old:) Next was to get some rest and with my back that was fun as only two positions did not lead to pain when getting up, laying flat and walking or standing - just figured not much sleep/rest ahead:)

As expected I did not get any sleep Friday night but my back was not worse at least.  The ride started at 7AM on Saturday and while I thought I left myself with enough time I did not factor in how slow I was moving in the AM.  So got to the line with about 10 minutes to the start and no warmup but that was not as big an issue as might normally be as I knew I was not going to go out as fast as I had planned a week before.  Also, and realized this about 1/2 way but in the rush I had forgotten to put on my chamois cream and that was a little worrying.  Was not feeling bad but that could change - thankfully was able to get some at the aid station/checkpoint at about 45 miles.  Thankfully had the rest of my gear and fuel so at least that was good.

As expected the ride went out fast so I quickly could no longer see the front but had resigned myself to that before the start.  The first 15 miles were basically up hill over a number of the endless rollers we would see for the day.  There were to be a number of MMR’s (10 were listed on the course map but were 6 main ones) with the first one being at 15.3 miles and a mile long - they were all about a mile long.  For where I was in the race it was not too bad if not a little slow as was sticky.  But that was far from what I saw from the 150 race and heard from the lead guys in the 78.  By the time I got there we basically had a track to follow with a few soft spots.  The same for the second MMR at 23.3 miles and the 3rd MMR at 28.4 miles which were equally as tacky but ridable and no build up on the bike or even the tyres which were knobby so that was good.  It was good to get a break after each of the MMRs as the tyres could then clear out and the gravel roads were for sure faster.

For the next 12+ miles it was mostly just gravel and while rolling was heading down in elevator.  At 42.6 came to a dirt road that was not listed as an MMR but was just like one but from here on the MMRs were dry as suppose the rain did not come to this section.  This dirt section had a few climbs but again was only about a mile long.  The run in from here was to get to the main aid station/checkpoint at mile 46.2 and abut the low point of the course elevation wise which meant a climb out.  Really enjoy it when there is an aid station right before a climb - NOT.  I did stop at this station as was able to get some chamois cream to help avoid any issue later and also filled up a water bottle and got a coke.  Did not need much water in my bottle as had been pretty cool so not bad at all. 

The next MMRs were at 49.6 and 55.5 miles and as the last one were pretty dry and sorta fun to ride.  Was still feeling OK but just not peppy however knew I was going to try and put in a bigger effort over the last 20 miles or so - which was at about the MMR at 55.5 - to see if I could pick up any places and appeared to do so as started catching people.  At the last Aid station at 58.8 miles I only stopped long enough to get a coke and then was off as only about 20 miles to go.  The last MMR was at mile 64.5 and as the last ones was pretty dry.  Over the last 20+ miles based on the splits GW supplied I picked up 30 places and averaged a good pace.  Did start to get some inner thigh cramps that I tend to get but was able to keep them at bay.  Ended the race and then had to get off the bike as back was fine while riding but getting off the was not so pleasant.

I could tell I did not push as I could have with my back issues as was not as tired as am usually and was at Dust Bowl and was just tired but could not sit so had to keep walking around - not a good way to rest after a race:)  Just did not have any power in my legs for the day - did eak out a bit for the last 20 miles - which is usual when I get these back issues.  All in all if I look at the race as a whole it was a good one - no matter my expectations.  Was interesting in that while I did not feel I had much power my Normalized Power was 213 which was my best of  Gravel Grinder at 198W and Dust Bowl at 200W so that was nice to see. Here is the Strava Data for the Ride.

Ended up 175 OA/572 and 24th/67 in the 60-69 AG.  For the 1/2 Double they only had OA men and women and I was 7th OA/30 and if I there had been a 50+ would have won that.  Of all the ones doing the 1/2 double I was 11th on the run and 8th on the ride.  So all in all good results for the two days. 

Lessons Learned

• It is OK to do races of lesser distance that better fit my training and overall fitness and health
• Really need to work on getting better sleep as this issue with not being able to fall asleep really affects me as when I want to push the pace my tired brain says no and that is not a good thing.
• For the future I need to revamp my training so I get more rest but also get in better quality longer rides and runs
• Need to add in more work that is not running and riding so as to help deal with back issues and some muscle imbalances
• While it is good to review past races I need to be happier with my racing as I am doing well and having high expectations is good but need to temper them with the reality of the moment.

Equipment
Capital Gravel Bike equipped with:

• SRAM Red XPLR 10-46 13SP 1X w/46 Frt Chainring - I do use the Force Cranks and Wolf Tooth Chain rings
• New SRAM Red XPLR Brakes
• Zipp 303 XPLR S Wheels
• Rene Herse Oracle Ridge Endurance + (48mm)
• I will be doing a post on my new bike next  -  bike was made by Peter at Capital Performance Bicycles in London KY.  (.  )

With regard to gearing I have two chainrings - 42 & 46 - and figured as while there is a good amount of vert it is mostly rolling hills with a few short steeper ones but not long so went with the 46.  Another reason for the 46 was I figured I would spend more time near the middle of the cassette so the best chain line and based on the report I got - see picture - that worked out pretty much as planned.  I think I will still get a 48 or so for road rides and a 36 or 38 for more rugged stuff out my way.

Run Fueling

Pre-run 3 hours before

1 Packet Oatmeal w/butter and cream

1 - 120z coffee w/collagen and 5g creatine

Pre-Run 30 minutes before

1 Vespa  Cv25

1 UCAN Latte Gel w/75g Cafeine

Pre-Run Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Run Fueling

• 1 - 500ml bottle with 25g Goodlife Carbs w/ Goodlife Electrolyte packet - only drank half the bottle
• 1 - Vespa Jr taken at 1.5 hrs
• Totals were 23g carbs for the 2:11:48 run

Ride Fueling
Pre-ride 3 hours before

• 1 Packet Oatmeal w/butter and cream
• 1 - 12oz coffee w/collagen and 5g creatine

Pre-ride 30 minutes before

• 1 Vespa CV25
• 1 UCAN Latte Gel W/75mg Caffeine

Pre-Ride Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Carried:

• For ride as was looking at between 4:15 and 5:15, closer to 5:15 after getting up in the am I took enough to cover a faster ride so intake was less
• 90g Carbs - Neversecond in gel flask
• 63g Carbs - SiS Gel
• 100g Carbs  - 50g of GoodLife carbs in each bottle
• 10g Carbs - 1 packet of GoodLife Electrolytes in each bottle
• Water - 4.3 Ltrs (2 X 900mls bottles, 2Ltr Bladder, 500ml Soft Flask)

Intake for ride:

• 90g Carbs from Never Second Flask
• 20g Carbs from SiS Flask
• 55G Carbs from one Water bottle
• Total of 165g Carbs (31.4g/hr)
• 2.9lts - water

No energy issues during the ride and the amount of carbs fit the effort.  Could have taken in more but no need.  Also, as cool as it was to start did not take in all the water I carried.

So now the question  - will I do this race next year.  Well like The Dust Bowl my initial response was maybe but as it is days later I want to do this again but can't decide if I want to just do the 75 or 150 or even the 1/2 Double or Full Double.  I need to fix my training and sleep issues and then look my schedule for next year.  I have a few other races I want to do - one is the 200 mile Michigan's Coast to Coast Gravel Grinder and also some others as the Dust Bowl and there are some running races as well.  The easy part is signing up but hte hard part is the training to do well in all of them.

Video Links - Gravel Worlds 25K Run Course (Rode it Thursday) & 69.6 miles of 78 Mile Course

Strava Run   &. Strava Ride 

Here are the two videos:

Run Course Video

Ride Video - Well 69.6 miles of it

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Change of Plans & The Big Picture

While it is good to be focused on your plan there are times that you need to change them.  This is not to be done on a whim but when circumstances say the best way to continue on your journey is to make some adjustments.  This can be hard as one has to make sure the change is not out of fear or some other reason not grounded in what you see as the big picture.  That is key and if you don’t have a big picture view of what you do there is a good chance you will err by just pushing forward or if you see the need for change make the wrong adjustment.

One other thing to think about, and I have written on this before - It’s OK to Want to Only Run 5k’s: Or any other Distance for that Matter - , is that often we have a faulty view of challenges.  For example many see a marathon or even a 100 Mile running race as a goal and anything less is, well less.  But one needs to realize for some a 1/2 marathon or even a 50K run are adequate and in truth more what needs to be aimed for based on the time one has to train or maybe also based on ones physical condition.  This also happens in many gravel races where one sees, say the Unbound 200 as all there is and never even consider the 100.  Sure the 200 is the marque event and for sure a challenge but for some the 100 will be just as challenging but also within the realm of one’s life situation and training.   This is not to talk anyone into looking at other distances but saying none of them should be minimized as less because they are not.  I can tell you that shorter races have their own challenges - one being they are often faster - so don’t overlook that.

So, after the Dust Bowl 100 on July 26th and having issues after 50 miles it made me have to take a hard look at the Gravel Worlds Double ( 50K Run Friday / 150 Mile Ride Saturday).  I had to ask myself with the shape I am in and with my sleep issues, a subject for a later post, was the Double a wise move.  Could I do it - likely so even if very slow.  But how would I come away from it as still have the Ragnar Bourbon Chase Relay the first part of October and just did not want to be so beat up I could not enjoy training - I have said it before I may be weird but I enjoy training and would do so even if I did not have any big races.  In thinking about this and taking to a few people I decided make a change and do the 1/2 Double (25K / 75 Mile) instead as the 25K run and the 75 Mile ride were going to be more doable and I could even race then and not just finish.  Based on the Dust Bowl it was still going to be tough as I think my racing limit is in the 100K range right now but at least then I only would have to slog out another 13 miles and not 90 miles.  The other thing to consider was the heat as I do not seem to be as heat adapted as usual, not sure if training, age or a combination of both, as really felt it at the Dust Bowl and Gravel Worlds in Nebraska is likely to be just as hot and  150 Miles I am not ready for and in the heat my not go well.  Yea, I probably could slog it out but how would it leave me.  Shout out to the people at Gravel Worlds as messaged them and they changed by entry right away - Thanks.

The interesting part is I made the change and focus early this week - a day or so after the Dust Bowl - and this Saturday (8/2/25) I did a trial run and ride.  I ran 16 miles and after changing and fueling some, about an hour, I went out and rode 41 miles.  While the efforts at Gravel Worlds are a day apart and today’s were an hour apart it did tell me I made the right decision.  My pace for the 16 mile run was 9:07/mile but the issue was my right foot - the one that usually gives me issues and did so at The Pistol 50K - got sore as well as the ankle and could not push the downhills so did not make up time.  The good side though was that although I had not done a long run in some time I was able to do it but pretty sure 25K more would not go well with my foot.  The ride was not a blazer but was solid and other than it being hard to get my leg over the bike an hour after the run I felt fine and settled in as the ride went on.  So with the right rest after the run in 3 weeks I should be even better.  All this to say this just confirmed my decision and now to get some work in just to better harden up my legs to the pounding but not over do it before the race - and oh yea get some sleep hopefully.

Bottom line is that while we need to take on hard things we need to make sure the hard things are defined by us and not by outside opinions, biases or incorrect assumptions.  You should talk to others - I did before my decision to change to the 1/2 -  to make sure we are not coping out due to fear but making a wise decision based on a number of criteria.  When you have a good big picture view of why you do what you do this all becomes much easier - well a little easier anyway as often we still will get an initial feeling of “wimping out” but if done wisely you are not.

Now for the Grave Worlds 1/2 Double in 3 weeks (Aug 22 & 23).

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

It’s OK to Want to Only Run 5K’s: Or any other Distance for that Matter!!

This was originally on my old Bluegrass-Runner Blog but decided to move it here as it relates to my next post.

To start, this post is not to down play Ultras or lift up 5K’s but to step back and take a look at why we run what we run.

With the rise in popularity of Ultras, any distance over the marathon, it often seems that many that simply want to run shorter races, for whatever reason, may start to get the impression that what they do is somehow less impressive.  I am not saying those that run Ultras, or those that promote them, are seeking to create this impression, but it can often come across by how we build up those that do run longer races or how we speak of our longer runs.   Often with the talk of challenging ones-self and all the great, and they are truly great, personal inspirational stories it can be easy to begin to think differently about your own situation and look at it from the perspective of others and not from your own perspective.  What I want to do is not tell you what you should, or should not, run but share some thoughts that may help you look at why, and what, you run from your own perspective.

Let me start with what one might call unintended consequences.  By this I mean that often the pictures we see of Ultra’s are of those smiling and looking to have fun, and they may indeed be having fun, in amazing places.  I realize that most race reports share the lows as well but the saying  “a picture is worth a thousand words” comes into play that often the great pictures of an event leave a greater impression than the actual report.  When you compare this with pictures we see of, say, a 5K the aura put forth is decidedly different.  Often those in the 5K look somewhat distressed, a consequence, of pushing the limits for such a short race and on top of that most 5k's are on the road and lets be honest it is hard to make a road race look as enticing as that of a trail race.  On top of all this we hear great stories of people overcoming the many obstacle before them in longer races, stories often not heard with regards to a 5 or 10K.  To be fair we do hear such stories when it comes to marathons but our natural inclination is to, unintentionally, think that the longer the race the more there is to overcome – not necessarily true but something our minds tend to perceive it that way.  I am not saying those seeking to promote the sport of trail running and Ultra running are intentionally minimizing shorter races but I would say they have done such a good job of promotion that unintended consequence arise in that people are often enticed to the longer races.  I will add here I am probably guilty of this as well as many of the videos I share are of challenging races in beautiful and often remote places - but it is hard not to share them:) . So if I have unintentionally created the feeling that running longer and harder is better I apologize.

Next, is the idea that as individuals we need to challenge ourselves but in doing so look at our time and physical abilities and let them drive what we run rather than the latest inspirational article.  Yes, do not let preconceived limits limit you but do live in reality.  I use my self as an example: I have a nature that just likes to push the limits and thus how I moved to Ultra’s 43 years of running.  When I was younger I ran pretty well in the marathon and often ran 20 milers but had no desire to run Ultra’s but was also not influenced by the press on this as Ultras were basically an outlier sport and I also knew the pain many who ran them went through.  But when I came back to running, and after running  plenty of marathons, and hearing the stories and reading the magazines, seeing the videos and hearing the stories I was drawn to Ultra’s.  I never stopped to ask myself about the time I had to train and the toll my body may take after having been running for so many years, albeit not always running a lot.  Instead I went with the Ultra-Flow and did my first 50K which was painful but that made running longer even more enticing  - so I then looked to 50 miles.  My first 50 miler went pretty well in that I got 10th overall but my feet, mostly my current problem right foot, took a beating.  Instead of doing what I should have and ask myself about what was best for my body, at least at this time, and if I should go further or find my niche I then looked to run 100k or 100 miles.  Again, in all this I kept hearing stories, reading posts and watching videos of those running a 100 miles and even I who should know better allowed them to drive my direction rather than stopping to look inside first.  I then moved up my training with 100 miles in the distance as a goal and in doing this and running more 50ks and long training runs I looked past my foot issues- another of my less than redeeming traits as I often try and push through things when I should stop and reassess the situation.  The point here in all this rambling is I let the allure of running longer and longer drive my decision making and not a reality check of my body.  We need to challenge ourselves but in doing so live in reality and not denial.

Another aspect in this is to look at your goals with the races you run.  I say races but often for the majority of those entered in races are mostly racing themselves.  However, if you are one who is competitive and looking to do well overall, or in your age group, this may play into what you run and how far.  It is good to think this through since going in a direction because of curiosity or the allure may hamper your real goals.  As an example: for me I have a goal to run Boston in 2020 when I am 60 and then every 5 years so I am going to maybe run a 50K and one longer adventure run before the 2020 Boston race but everything else will be shorter to make sure I am healthy and ready for Boston.  Having goals helps, well should as often I let other things cloud the issue, to make decisions on what and how far to run.  Two runners who show a great understanding of what they are good at and what they want to run are Joseph Gray and Max King.  Joseph tends to run shorter mountain runs and while I am pretty sure he could run 50k’s or more he knows what it is he is good at and where his focus needs to be for now and does not let others drive a change.  Max is much the same as while I am sure he would do well at longer races most of his races are 50 miles or shorter, even running one obstacle circuit that is more “run-centric.”  The point being they know what they want to do and what will make that happen so are not drawn from that focus.

I would like to add that while I talk about enjoying running this does not preclude there being effort and some level of discomfort that may still exist.  It is often this discomfort that gives us the most satisfaction when it is overcome.  No matter the distance you run discomfort can be part of it.  I can truly say I have hurt more in a really hard 5k, even a mile when in HS and College, than in most of my Ultras albeit the discomfort in the Ultra lasted longer but rarely have my lungs hurt as bad as in a hard mile or 5K.  What this says is that if ones goal is to push through barriers then you can find them at any distance.  Yes, in Ultras often those barriers last longer and come and go more often due to the time on your feet.  But, in a 5K the mental aspect can be just as hard to get through.  I know for me the 2nd mile in a 5K is a mental barrier I need to push through as much as miles 10-20 in a 50K.  Both barriers are real and when I can break them both consistently I will have accomplished something be it in a 5K or 50K.

The above has just been some thoughts and as I have said this is not to dissuade anyone from an Ultra or talk people into 5K’s but instead is an encouragement to look at where you are and ask questions of yourself about why you want to run what you want to run.  So just ask yourself the following:

• Are running a race or distance because you want to or because others make you feel you want to?
• Are you ready, and have the time, to put in the effort to be able to have the best opportunity to complete your goal distance?
• Do you have any physical issues that may preclude you doing a particular distance and if done will hinder you even running shorter distances and enjoying life on a day to day basis?
• Do you race competitively or simply like to run in races for the camaraderie?  See how this plays into what you want to run.
• Do you have long terms goals and how does the run you are looking at play into those long term plans?

Bottom line is have fun, remembering fun can have discomfort, no matter the distance you.  No matter how far you run do it to because it is what you want to do and not because it is the thing the “Cool Kids Are Doing?  When you are done and have taken a hard look at why you want to do what you want do and find you want to run long and do Ultras then by all means do the work needed and go for it, maybe the Moab 240 is in your future.  But, if you find you only want to run 5Ks and have fun and enjoy the camaraderie at the races then go for that and do not feel any less than those that run longer.

Again have fun!!!!!

 

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

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