bonking

in trail running – or any long-distance endurance effort – second to crossing the finish line, one of the main goals of the day is to avoid the dreaded bonk. the bonk is the physiological wall you hit when physical exertion out-paces the metabolic fuel and your body crashes. some fatigue, soreness, and pain are all to be expected, especially on a race-day effort, but the bonk is never ideal. the longer the effort, often, the more time spent toe-ing the line of pushing the limits and can’t go anymore. the ultimate bonk gets assigned the unfortunate label “DNF” - “did not finish”.

as an aside…after my first trail race, i experienced quite the bonk and enjoyed an unplanned urgent care visit, but i credit that day to a renewed mountain training deep dive, subsequent ultra sign-up, and trail running fascination today
[insert “what doesn’t kill you makes you stronger”-type quote here]

so what causes the bonk really?

with few exceptions, i’d argue it’s always an issue with fueling, pacing, or preparation. insufficient fueling, improper pacing, or inadequate preparation.

fueling.

fueling has to be steady, deliberate, and constant. often starting the fueling before you feel you need it. there are elaborately studied carbohydrate grams per hour recommendation for various efforts. same with hydration and salt. the nerd train you can ride for testing sweat rate, sodium content, and hydration strategies can keep you (or just me?) entertained for hoursssss. but ultimately, it’s like a Ferrari – quality fuel in adequate amounts creates quality performance.

pacing.

whether you’re reaching for the podium or the finisher’s medal, pace is personal. your body has a pace it is capable of for the day and the trail that presents itself presently. and there is a difference in a short-term push and a sustainable pace. nerds, again, can enjoy copious research on defining aerobic and lactate thresholds for more definitive definitions. but ultimately, you can’t outpace your body’s ability to digest/create fuel for the effort…at least not for long. different paces are expected of different seasons. different paces are expected of different terrains.

different paces are expected based on different training.

which brings us to…
preparation.

there is typically a gap between the readiness of the day you sign up for the race and race day. various training blocks can be implemented to build the body, digestive system, and mind for toe-ing the start line and setting yourself up for success. the process is the prep. the consistency is king. and the build is gradual. may be gritty, grindy, and unglamorous, but, in the end, the foundation will be crucial for when you step out on the course.

and race day?

bonk-avoidant practices?

control the controllables. run the runables.
adjust my fueling as needed. adjust my pacing as needed.
trust my training.
take what the trail gives me on the day.
and remember, i get to do this.

so many life metaphors to mine here.

and for as much time as i spent building to my first ultramarathon trail race - focused on preventing the bonk and achieving the title of ‘finisher’ - it seems silly to simultaneously plan a pity-party for why i seem to be in an unknown “spiritual bonk” on this ultra called life.

what’s causing this?

perhaps a fueling, pacing, or preparation issue.

i can be fully convinced that i am called to higher, greater purposes and dreams, but there’s a gap from my ‘now’ to my ‘then’.

embrace the training season. every step matters.
i am graced for a particular pace.
focus on fueling.
because i am ultimately not ready for my then right now.
i have to handle the sheep, lions, and bears before stepping into the goliath arena.

grace to grace. strength to strength.
and faith bridges the gap.

and today?

bonk-avoidant practices?
hunger and thirst for righteousness.
take in living water.
don’t lose your saltiness.
daily manna.
steward what’s in your hands. control the controllables. run the runables.
run your own race.
jesus talked about these all the time.
and lucky us, he blazed the trail.

Hebrews 12:1-3 msg

Do you see what this means—all these pioneers who blazed the way, all these veterans cheering us on? It means we’d better get on with it. Strip down, start running—and never quit! No extra spiritual fat, no parasitic sins. Keep your eyes on Jesus, who both began and finished this race we’re in. Study how he did it. Because he never lost sight of where he was headed—that exhilarating finish in and with God—he could put up with anything along the way: Cross, shame, whatever. And now he’s there, in the place of honor, right alongside God. When you find yourselves flagging in your faith, go over that story again, item by item, that long litany of hostility he plowed through. That will shoot adrenaline into your souls!