Long Distance Running

Colorado long-distance runner, Jon Kuehler, ran 200 miles up I-70 and offers tips if you are feeling inspired by his journey

Jon Keuhley poses at Apex Park in Jefferson County

I, like most people, only started running to lose weight. For three years in high school I was a chubby junior varsity “All-Star” on the cross-country team that showed no promise (nor dedication) to ever perform at a higher level. Again, in college, I ran sparingly to try to avoid the “freshmen 15” and after graduation picked up running to take off the weight gained during my first years as a professional with an expense account.

After moving to Colorado in 2012, the act of running shifted from something I had to do to something I wanted to do and then it progressed into a daily occurrence. I have run at least 2.1 miles every day for the last four years, and, in 2016, I ran more than 6,100 miles, averaging just under 17 miles a day. Like many people around Colorado, not only is running exercise, it’s a means of transportation – a way to get to the gym, head to a meeting or friend’s house, pick up a few things at the grocery store, or even to grab my car after an oil change. I have more recently fallen in love with this “self-powered” notion. Last year, when CDOT announced that it would be possible for bicyclists to go from DIA to Glenwood Springs without using any portion of Interstate 70, I immediately thought that if someone can bike it, then someone can surely run it!

I completed the 196 mile journey over the course of three days by starting from The Westin Denver International Airport at 3 a.m. on a Friday morning and ending at the Glenwood Canyon Brewing Company on Sunday evening at 7 p.m. The three days of running consisted of 69.5, 72.1, and 54.8 miles each day.

Self-powering my way up to, through, and back down the mountains was anything but easy, but I had amazing support. Three Westin hotels supported my journey, and the first night I was hosted by The Westin Denver International Airport. A friend and I were literally able to walk out of the hotel to start the run and ran 23 miles to The Westin Denver Downtown for a short pit stop. Guanella Pass Brewery in Georgetown hosted me for night one, and I enjoyed beer and Italian food. The Westin Riverfront Resort & Spa at Beaver Creek Mountain hosted me on night two, and the Residence Inn Glenwood Springs provided me the opportunity to stay in Glenwood Springs, so I didn’t have to make the drive back to Denver on Sunday.

Throughout the run, I was joined by a few friends to run some miles with me. A Denver-based conservation and outdoor company, Over and Out, sent out one of their co-founders for safety checks on day-one while my wife covered days two and three. These touch points were pivotal in keeping me moving, as I was always looking forward to getting out of my own head, the next food stop and the upcoming section that I would get to run with someone. A couple of times these safety checks were literally life savers. At one point, I ran through rain, sleet, hail and snow – shivering while shuffling – hoping that my GPS was slightly off and that around any corner would be my crew waiting with a warm car and change of clothes. After more than two hours in these conditions, I finally made it up and over Vail Pass. Hypothermia had set in, and even with multiple layers of warm, dry clothes, and the car heater on full blast, it took me more than 45 minutes to finally stop shivering. The moment I did, I hopped out of the car to run another 16 miles to finish the day.

Whether it’s a race or just a crazy idea I’ve dreamed up, I, like many of us, have a competitive drive. Unless I physically was unable to move, I was going to finish my Denver International Airport to Glenwood run. It’s in this vein that I decided to try and compete in ultramarathons. I was never the fittest or fastest runner around, but I found that as I increased distance I was able to compete at a much higher level. In part, this success may be in the ability to tolerate pain. During my Denver to Glenwood run, I had a number of people ask how I deal with the pain, or if I took any medicine to mitigate it. My response? “Embrace the pain.” Once one accepts the idea that the race or run is going to hurt, it’s much easier to deal with what is yet to come. My favorite ultramarathon quote is, “it doesn’t always get worse.” I take it to mean that the pain, exhaustion, and desire to quit is going to level off at some point. The sooner I can get to that point, the sooner I can become comfortable with that feeling and know that maybe I’ll catch a second wind and feel better for shorter stints, but at least I won’t feel any worse!

For me, one of the surprising benefits of running has become a simple philosophy, the act of doing something every day. My commitment to running every day has impacted all areas of my life. Examples like the motivation to pursue a new professional opportunity, challenge myself to learn something new, and commit to cultivating relationships. I know, every day, I’m going to go for a run. That singular dedication has proven to me I can achieve whatever it is I put my mind to – and I manage my day and my life a little better because of it.

If you think ultra-running might be a way for you to reach your own competitive running goals that have been eluding you, here are six tips for getting started and pushing yourself to the next level:

1) Run

There’s no better way to get good at something than to just do it. It doesn’t have to be a lot of miles. Take your time and slowly build up to your goals, but getting out the door is the most important step. If you’re tired, run/walk, and if you feel great, run faster. It really is simple advice that makes the biggest difference – just get out the door and run!

2) Don’t be afraid to fail

I’ve done it myself. A lot. My first ultramarathon, a 50K, resulted in a “Did Not Finish” after I dropped from the race. The next day is when my four-year run streak started. Let failure motivate you to set lofty goals and don’t be afraid to start something, even if it may be a reach. I’ve always said if you don’t have a healthy dose of fear at the start of what you’re doing, you’re probably not pushing yourself enough.

3) Eat and sleep properly

This is advice that I need to remind myself of every day. Whether it’s the night before a long run, during a race, or proper recovery after a run, sleep and food need to be a priority. Find out what works for you, as there are many different strategies, but don’t be afraid to try new things and be conscious about what seems to be working.

4) Find your motivation

If you look at my own Ultrasignup results there are definitely no eye-popping performances. I’ve had some solid results, but I’m no Jim Walmsley. With that said, I’ve seen gradual improvement through the years, and I know I’m becoming a better runner every day. Understanding how far I really can push myself and trying to find where my performance ceiling really is has me pounding the pavement every day.

5) Build to your goals

The fastest way to getting injured is to push yourself too hard too soon. Take your time and build up to the goals you’ve set for yourself. If you feel like you’ve tweaked something, there’s no reason to do your long run today if it’s going to result in needing to take a week or two off. Running is a life-long pursuit and you should treat it that way!

The RunWestin team ran with Keuhler on part of his journey.

6) Connect with the community

I truly believe the trail and ultra-running community are some of the nicest and most inclusive people in the world. There are a number of ways to connect with like-minded runners. There are run crews popping up in cities across the states offering the opportunity to run with others. Breweries like Alpine Dog Brewery offer weekly run clubs and online communities like Strava offer you the opportunity to track your own and your friends’ runs every day.