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Thursday, August 31, 2017

August 2017 Recap

August was a monster month for me! Once my lingering digestive issues cleared up, I really hit the trails hard. I can't believe how much running I got in this month. It's a great confidence boost heading into September.

AUGUST TOTALS:
Distance: 161.4 miles (up from 126.9 in June)
Time Spent Running: 33:49 (up from 32:16 in June)
Elevation Gain: 22,458 ft (up from 17,311 in June)

THE BIG PICTURE:
A hundred and sixty damn miles. If you told me a year ago that I'd run that many miles in a month, I would've laughed at you. That's more than double what I was running in 2016. And the elevation gain? Holy smokes. Lemme put this in perspective: in all of 2016, I gained 23,825 ft total. I almost eclipsed that in this month alone! I'm excited about these numbers, and I'm not embarrassed to say so. They may not seem impressive to you, but they're a HUGE mark in the victory column for me, and I'm very proud. :)

THE GOOD:
  • Numbers continued on an upward trend.
    • I don't know how long I can keep that up, but I'll do my best! All I know is that I'm really enjoying running right now. When it feels this good, it's hard to stop.
  • Lost a little weight.
    • I'm down to about 152 lbs right now, hovering between 11 and 12% body fat. I'd be thrilled to tone up just a bit more in the next month, but I'm more than happy with where I'm at right now.
THE LESS-THAN-GOOD:
  • I honestly don't know.
    • Things are just clicking right now. I'll continue to gradually increase my weekly mileage and hope for the best.
Okay, that's all for now! Let's go run!

~JVB

Wednesday, August 2, 2017

July 2017 Recap

The good times continued to roll for the most part in July. I hit a few speed bumps later in the month with the loss of a friend and a round of stomach problems, but nothing that entirely sidelined me. I still feel terrific about the progress I'm making as a runner!

JULY TOTALS:
Distance: 126.9 miles (down from 131.4 in June)
Time Spent Running: 32:16:41 (up from 29:34:16 in June)
Elevation Gain: 17,311 ft (up from 14,387 in June)

THE BIG PICTURE:
While my overall mileage was slightly down for the month, I made consistent gains in both time spent running and elevation gain, which is fantastic (and, arguably, more important). July saw the official start of my structured training plan for Indian Creek, and so far I've done a pretty good job of sticking to the plan. I can't expect every month to be a massive improvement from the previous month, but as long as I can keeping inching forward in my health and fitness, then I'm happy!

THE GOOD:
  • Time on feet went up.
    • I'm spending more time running! 32+ hours on my feet is a new monthly high for me. It's easy to get out the door when I'm discovering new trails and routes. :)
  • Elevation gain up.
    • I have no idea how I continue to see increases in this number, but it's happening and I'll take it! I used to dread the idea of a hilly run (which is silly, considering that my marathon PR is on a hilly course), but now I'm really starting to enjoy the ups and downs.
  • Nutrition getting better.
    • I like to celebrate victories that aren't based on numbers (although I suppose technically you could say my weight is a number). I've started really focusing on eating high quality foods in reasonable portions, and I'm down by about 3-4 lbs of body fat (hovering around 11.6%). But more importantly, I'm starting to feel better. 
THE LESS-THAN-GOOD:
  • Strength training.
    • My strength training circuit has taken a bit of a back seat in the grand game of "How Much Time Do I Have Today," and I'd like to re-incorporate those exercises into my week.
Okay, that's all for now! Let's go run!

~JVB


Saturday, July 1, 2017

June 2017 Recap

A warm Skyline Traverse on June 8
Wow. June was special.

No, nobody's going to start throwing sponsorships my way, and I'm not making any podiums anytime soon, but my numbers were off the charts compared to my usual monthly efforts. Something's changing in me...

I'm very proud of my June. Let's have a look.

JUNE TOTALS:
Distance: 131.4 miles (up from 99.6 in May)
Time Spent Running: 29:34:16 (up from 18:33:11 in May)
Elevation Gain: 14,387 ft (up from 4,389 in May)

THE BIG PICTURE:
The steady mileage increase continues! Since I've got almost a full 4 months until Indian Creek 50, I've been using this early training time to build my aerobic base and strengthen my legs. My goal was to increase my mileage a little bit every week, and I've been mostly successful! But additionally, I logged more time running in the mountains than ever before. I'm trying things I never would've tried in the past, believing full well that I can accomplish them. I'm running on a whim more often, instead of having to plan everything out days in advance. This. Is. FUN!

THE GOOD:
  • Mileage way up. 
    • 131 miles is easily the most I've ever logged in a month. and sure, plenty of elite runners log that kind of number in a single week, so I'm not gonna settle with 131. But for me that's a huge leap forward!
  • Time on feet way up.
    • So much of mountain ultra running seems to be about spending a lot of time on your feet, making that relentless forward progress. I'm thrilled that I spent almost 30 full hours running this month! Again, easily the most I've ever logged in a month.
  • Elevation gain WAY up.
    • This is the biggie for me. I smoked last month's elevation gained by a full 10,000 feet! I mean... to put this in perspective, in all of 2016, I only climbed 23,610 feet. The entire year. So to say that gaining 60% of that number in a single month in 2017? Yeah. That's a huge win for me.
  • Trying new stuff.
    • It was so warm during my Skyline Traverse that I had to dunk myself into a stream to cool my core temperature down a bit. I ran through water, mud, and snow without blinking during my High Lonesome Loop run earlier this week. I endured hot, miserable temps all month long. These all seem like trivial little things, but to a guy who has historically avoiding running in anything above 70 degrees, or would panic at the thought of a water crossing, this is a huge shift in mentality.

THE LESS-THAN-GOOD:
  • Social media.
    • I'd like to build my social media presence more, and find new ways to engage with the running community. I know that has so little to do with actual success when it comes to the sport, but I enjoy the hell outta meeting runners and sharing pics and stories with them! It's part of the fun for me, and I'd like to hold up my end of the deal better instead of just being a consumer of others' adventures.
Okay, that's all for now! Let's aim for 150 miles in July and see what happens!

~JVB



Thursday, June 1, 2017

May 2017 Recap

Mt. Sanitas summit on 5/30
It's June, friends! That can only mean a handful of things here in Colorado: The Rockies baseball club will start their annual downward spiral into irrelevancy, there will be daily rain showers from 2pm-3pm, and I'm going to start reading trailhead/peak condition reports in hopes of sneaking in an early 14er or two!

MAY TOTALS:

Distance: 99.6 miles (up from 75.5 in April)
Time Spent Running: 18hr 33min 11sec (up from 12:54:53 in April)
Elevation Gain: 4,389 ft (down from 6,151 in April)

THE BIG PICTURE:
In a month that saw me complete my first ultra at the Greenland Trail 50k, I'm proud to say that the progress I finished April with has continued! I still feel focused and motivated. Like I hoped for at the end of last month, I've steadily begun to increase my weekly mileage, while making sure to take all the steps necessary to prevent injury and burnout.

THE GOOD:
  • I'm starting to get my nutrition figured out a little better. 
    • As Alex and I sell our house and wait for our new one to be built, we've been staying with family nearby. I was concerned that this would send me into a downward spiral of restaurant food and Starbucks coffees, but the opposite has happened. We've been preparing more meals at home than ever before, most of which are whole foods based.
  • I officially registered for my first 50-mile event!
    • I'll be running the 50-mile course this October in the Indian Creek Fifties.
  • I ran more consistently in May than in April.
    • I was back in action within a couple days of finishing Greenland, and I took fewer unplanned recovery days than in April. Score!
THE LESS-THAN-GOOD:
  • While I ran more often, they weren't necessarily quality runs. 
    • I only finished the month with one fartlek run, one long run (aside from Greenland), and one mountain run. The rest of my miles were at a very easy pace. And while that certainly helps to further build my aerobic base, I need to really make sure I'm getting in those quality miles, too!
Okay, that's all for now! Let's aim for 120 miles this month!

~JVB




Monday, May 29, 2017

Change of Plans

Well, the 2017 race schedule I laid out for myself has changed. With my Summer schedule potentially filling up more than I had foreseen, I called an audible and scratched both my mid-season 50k and my late Fall 50 miler. Instead, I'll be focusing my training efforts on running the Indian Creek 50-miler this October.

I chose the Indian Creek Fifties, which is part of the Human Potential Running Series here in Colorado, mostly because the timing worked out well with my schedule. But, upon reading some race reports from previous participants, I concluded that it would also present a fair challenge in terms of not only distance, but in net elevation gain as well (just under 12,000' of net climbing).

Enough talk. Time to get training!

~JVB

P.S. - Had a blast running the Colfax Marathon Relay with my dear Red Shirt Racing Team last weekend! Love sharing miles with those guys and gals. :)

Sunday, May 7, 2017

2017 Greenland Trail 50k

Yesterday I had the pleasure of running my first ultra-marathon at the Greenland Trail 50k in Larkspur, CO.

But this race report begins, as most do, well before the starting line. My training leading up to this event was probably the most focused training I've ever had for a race. Now, that's not to say it was the best training, mind you. There have been plenty of times in the past that I've trained for a marathon by simply running balls-out fast for 7 or 8 miles a few times a week. But I never really understood my body and what was happening to it. This time, I had plenty of base mileage runs, as well as a handful of fartleks and tempo efforts. The training felt smarter.

The morning of the race, as Alex and I made the hour drive down to the starting line form our house, we watched the sunrise into what would turn out to be a cloudless, bright, blue Colorado morning. Greenland Trail is an area of open space and grazing land that sits in a little valley just south of Larkspur, and it can be easy to overlook. After all, Pike's Peak looms large on the horizon above. But the beauty of the place itself is undeniable. Nestled at the foot of the mountains, the views are really stunning, and, as I looked out the window, I was reminded of why I opted for a trail event in the first place.

The atmosphere at the trailhead was a perfect example of why I love these smaller events. We didn't encounter the anxiety-inducing security measures or throngs of people that greeted us at the Chicago Marathon last fall. Instead, there was a little dirt parking lot and a handful of volunteers helping us get our race packets and relaying any pertinent info. Alex could sort of amble about wherever she pleased, taking pictures and relaxing in the grassy spots. It's weird to say, but it felt like a family reunion more than a race with strangers.

The race began, and I settled into a slow comfortable rhythm right away. The voices of so many ultra-runners from so many interviews were playing through my head on repeat: "Don't go out too fast. Don't go out too fast." So I didn't. I wore a heart rate monitor for this race, and vowed that I would try to keep my pulse in a comfortable aerobic zone for as long as possible. There was a pack of about 5 or 6 runners who seemed to have the same idea, so I settled in and ran with them.

The 50k course at Greenland consists of four loops, each about 8 miles long. For my first loop, I naturally wanted to take a lot of mental notes so that I'd know what to expect for the rest of the afternoon. I paid close attention to the distance between aid stations, course conditions, and terrain features. And one feature became evident about 3 miles into the course: there was much more elevation gain than I was expecting. Mind you, it's not all that uncommon for ultras in Colorado to feature massive amounts of hills, but Greenland Trail is known to be a relatively flat, fast ultra. And, for me, coming from a road marathon background, it turns out that "flat" and "fast" apparently mean something very different. Much of my time on the uphill stretches was spent hiking more than running.

In that first loop, another important factor made itself known: the weather. There wasn't a cloud to be seen anywhere, and, as I mentioned before, this race was on open space. As in OPEN. Zero trees. By 8am I was already starting to heat up. Near the top of the largest hill, I found a patch of rapidly melting snow nestled behind a grove of nearby bushes. I bent down, scooped up a handful, plopped it into my hat, and stuck my now giant hat back onto my head. It may have looked goofy, but the feeling of that ice cold water dripping down my neck as that snow melted was pure bliss.

In that first loop, given the growing heat of the day and the hills, I happily put my ego to bed and threw my (already unrealistic) desire for a sub 5-hour finish out the window. It would be a day to simply learn and enjoy myself.

During that first loop, I picked up a running buddy named Mike. Mike and his family live only minutes away from Alex and me in north metro Denver, and he was at Greenland running his first trail ultra, too. We settled into a pretty comfortable rhythm where we could chat and run at the same time, and I was incredibly grateful for it. Running too quickly too soon has always been an issue for me in distance events, but running with Mike made sure that didn't happen.

Alex, meanwhile, had set up a little hangout spot next to the aid station and was waiting to take pictures and give me an emotional boost at the end of the first loop. I gotta say, it gave me something great to look forward to on the three remaining loops. I got in and out of the aid stations fairly quickly, stopping only to top off my handheld water bottle, grab a couple gels, and down a cup or two of gatorade. And speaking of the handheld bottle, I was SO glad that I went that route as opposed to the hydration pack. If I had to sip on warm water all day from a bladder and then wiggle that damn thing off my back at the aid stations to clumsily refill it, I would've been miserable. Plus, having the handheld allowed me to splash water over my head periodically as I ran. I can't stress it enough, I'm SO SO SO DAMN GLAD that I opted to use the handheld.

As for the gels, I was taking one every 30 minutes, along with a SaltStick capsule every hour. The "real" food at the aid stations (muffins, chips, pretzels, etc) looked so appetizing, and I definitely would've indulged had this been a longer event, but gels had been sufficient nutrition for my long training runs, so I stuck with what I knew and relied on them to get me through.

By the end of the second loop, the heat had gotten to be too much, so I ditched my shirt, lathered on some sunscreen that I had stored in a drop bag, and did my best Anton Krupicka impression for the final two laps.

I was feeling pretty good toward the end of the third lap, and I wanted to finish fast, so Mike and I parted ways and I picked up my pace a bit for the final lap. Don't get me wrong, I was still walking up most of the hills, but I still had enough gas in the tank to (relatively) bomb down the downhills and make up a lot of that time. And ultimately I was able to do the one thing I love most in an endurance race: finish strong with good form and a smile.

So there you have it folks. Baby's first ultra. I finished 35th overall with a time of 05:51:23, solidly in the middle of the pack. And I'm actually pretty satisfied with that.... For now. *insert evil laugh*

~JVB

Monday, May 1, 2017

April 2017 Recap

Green Mtn. summit on 4/12
Happy May! Is anyone reading this? Am I talking to myself? Oh well, wouldn't be the first time in my life. :)

As I really start to focus on my ultramarathon training, I'd like to start taking a page out of Kendrick Callaway's book by writing a summary of my training at the end of every month. In each of these posts, I'll include my monthly totals for mileage, time, and elevation gain, as well as general thoughts on how the month went.

The idea behind this is to give myself an opportunity to reflect on my successes, analyze missed opportunities, and make the most of the time and energy that I put into this sport. At some point, every runner has to ask, "Am I doing everything I can to be the best I can?" I'd like to make sure that the answer to that question is "Yes" more often than not.

So here's my first monthly assessment. Let's have a look.

APRIL TOTALS:

Distance: 75.5 miles (down from 84.7 in March)
Time Spent Running: 12hr 54min 53sec (down from 13:12:00 in March)
Elevation Gain: 6,151 ft (up from 3,992 in March)

THE BIG PICTURE:
I am finishing this month with very little regret, and with a strong sense of forward progress! I feel focused and motivated. Most of my goals for the month focused around prepping for the Greenland Trail 50k, and I feel super confident about that event. 

If there's anything I've learned from looking at my peers' stats on Strava, as well as listening to stories on Ultrarunner Podcast, it's that I need to start increase my weekly mileage. Right now I hover around a mere 20-30 miles per week. That's fine for marathon training, but ultras are a different beast. Let's see if we can't work that number up to around 50-60 per week by the end of the Summer!

THE GOOD:
  • I started keeping a running journal. 
    • For a while in 2014-15, I was keeping a basic training log to help track my mileage totals from month to month. Once I got on Strava, I let my spreadsheet lapse. And a lot of my focus lapsed with it, so I'm back to the spreadsheet! I've built it from the ground up instead of using a generic template. It includes elevation gain, weekly totals, average heart rate, and even a column for notes.
  • I increased my elevation gain. 
    • Living in the burbs, I've got a lot of flat pavement to run on. In April I went to the mountains and got my climbing muscles working. With incline comes strength and speed, so let's keep it going!
  • I filled in my training/event calendar. 
    • I loosely modified one of Sage Canaday's 50-mile training calendars to plan the rest of my year. The goal is to finish my season with a 50-miler.
THE LESS-THAN-GOOD:
  • I still don't have my nutrition dialed in. 
    • I work at a BBQ and craft beer joint, and I get free food when I'm there. Talk about a recipe for disaster! It's so hard to say no to a pulled pork sandwich and a pile of fries when that's all you can see and smell.
  • Too many unplanned recovery days. 
    • I let myself get away with too many lazy days. Sometimes I'll use the weather as an excuse. Other times I'm "too busy." I'd like to start holding myself accountable.
Well, that's all I've got for now! I'm going to be running the Greenland Trail 50k this Saturday, so wish me luck! The weather is looking great. Knock on wood.

~JVB