Training smarter, not harder

I went into this post looking to write up a detailed blog for those folks interested in trying out Vespa. That was almost 2 months ago (so hard to find time to write!)🤦🏽‍♂️ While Vespa is a very critical part of my training, there are other things I'm doing that ensure I stay fit, healthy and mentally ready to take on new challenges. Now that I'm "over the hill" 😝 in this new 50-59 age bracket, I have securely latched onto the idea that it's ok to train smarter, not harder.

Reflecting on 2022

Let's be real for a second. Since the pandemic, I have lost some passion for running. I still love being out in places where only my feet can take me but the grind of running every day is not appealing or healthy. As I've searched for things to replace that passion, I've discovered that new adventures, challenges and the unknown is really what makes me happy. Camping, hiking, off-roading, destination races...just being outdoors with like-minded people is how I charge my battery.

Anecdotally, I feel the best I've ever felt and engaged in WAY more types of activities than ever before. Ultra-marathons (Jangover 75k, Cuyamaca 100K), a multi-day hike through the Black Hills of South Dakota, and a century bike ride (for charity) are only some of the examples I've been able to accomplish on nothing more than a little planning and being "smart" with nutrition, training and sleep.

I guess you could say I have a newfound passion for variety. It is the spice of life (so I've heard) 😉

Long ago when I started running, the veterans would say, "Make sure to cross-train". As a snot-nosed kid, you're either invincible or don't know what that means. Well, now I do and let me be the first veteran to say to you, "Make sure to cross-train!" (and get off my lawn!) lol

Training

What if I told you I run 2 days a week for a 100k ultra-marathon? My younger-self wouldn't believe it either but that's been my MO for the last 3-4 years now.

Cuyamaca 100K (2018) ✅ - 16 hours 9 minutes

Waldo 100K (2021) ✅ - 15 hours 11 minutes

Cuyamaca 100K (2022) ✅ - 16 hours 15 minutes

Am I out to break records? Podium? No - I'm just looking for that WSER qualifier. Enough to gitt'er done and have some fun!

It's not as though I'm sitting on the couch eating ice cream the other 5 days of the week however. The rest of the week is filled with cycling, rowing, weight lifting, boxing and hiking. Again, there's that variety.

So what does that week look like?

Mon	Tues	Wed	Thur	Fri	Sat	Sun
- Easy spin - Stretch - Massage	- Row - HIIT workout	- Endurance spin	- Weights - Box - Row	- Recovery spin - Meditate - Yoga	- Long run	- Long run (plus vert)

I am currently ramping up miles using this same plan as I get ready for Zion 100k in mid-April. All of these things have been essential in helping not only keep my attention but free from injury and burn-out. The other beauty of this regiment is that I've left any periodicity behind. I do this week-over-week for 14-16 weeks instead of 3 weeks on, 1 week off/rest. There is ALWAYS enough active recovery during the week to prepare for the next weekend of long runs.

Nutrition

So let's talk about Vespa. I would not be able to get through those long weekend miles or recover without it. What's the big deal you might ask? Let's get a few fundamentals out of the way (keep reading or watch this 1-minute video). There is also a more detailed FAQ here.

What is Vespa? It's a naturally occurring catalyst that helps you body tap into your body's fat for fuel.

Do you use other gels with Vespa? Absolutely. The calories in Vespa are not meant to replace traditional gels or carbs. I typically take a Vespa (concentrate) every 2 hours and a gel every hour when training or racing.

How does Vespa provide energy? Gels provide energy via the sugars they contain (largely sucrose and/or fructose). Vespa tells the body to look for fat as the source of energy instead of carbs. Fat is a cleaner-burning naturally occurring fuel source.

What are the benefits of Vespa? The most prominent include: (1) Minimal lactic acid-related soreness, (2) fewer GI-related issues, (3) sharper mental acuity and (4) a consistent source of energy without the ups and downs (e.g., no bonking during the Arizona summers).

If it sounds like I'm "drinking the Kool-Aid", it's because I LITERALLY AM! The Vespa Kool-Aid! 🤪 I would not have applied to be an ambassador if I didn't believe in the benefits or experience them first-hand.

I think it helps that I practice intermittent fasting (I don't eat between 7 pm and 12 pm the next day - 17 hours). This doesn't happen overnight so do some reading if you think it's right for you. As you continue to work out and/or burn calories in a fasted state, the body has to adapt and find fuel wherever it can. I believe the physiological changes that accompany intermittent fasting helped me realize the benefits of Vespa while training but certainly there others who maintain a traditional diet and also see similar benefits.

Otherwise, I eat what I want throughout the day. No special diets - I'm not keto nor do I cut out certain food groups. I eat responsibly across all the food groups (beer is a food group right?!)

Some small nuggets I've learned while using Vespa

1. Gels that are dextrose-based (like VFuel) are easier to digest for me. My body gets very confused when I add sucrose or fructose.
2. You don't have to eat fat-heavy foods (like avocado or bacon) to experience the benefits of Vespa
3. Vespa does not eliminate the need for calories (but it DOES significantly reduce the total needed!)
4. Managing your electrolytes and hydration is critically important

Sleep & Supplements

If you're not getting 7-8 hours of sleep, you're doing your body (and mind) a disservice. I believe quality sleep is one of the best things you can do when training for endurance events. Your muscles, cells and mind depend heavily on the regeneration of red blood cells to keep you going.

I am definitely not interested in giving up my IPA's but also recognize that alcohol does have an impact on the quality of sleep you can achieve. Because of this, I try not to drink after 6 pm...but sometimes that first beer tastes so good you need another 😉

Aside from sleep, I've found value in taking vitamins and other supplements to keep my endurance and body feeling good. There is a list of the supplements I take but you-do-you...there are a ton of options and ultimately, it's your choice what you put in your body.

1. Multi-vitamin
2. Vitamin D-3
3. Flaxseed oil
4. Probiotic
5. Chondroitin-Glucosamine
6. OptygenHP (First Endurance)

Final Thoughts

Remember, there is no magic training formula that meets the needs of everyone. Your personal commitments, time and life circumstances will help guide you down a path that's comfortable for you. My objective here is just to provide insight to the things I do based on my life, needs and goals. Perhaps you can use some of these ideas for your own training. Best of luck with your own goals!

Be safe out there!

(if you're interested in trying Vespa, please use my referral link or 'RunRovertRun15' as the coupon code when you check out)