sunday runday

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Social Distances

Sunday Runday, and that familiar epic-tired-queezy feeling is settling in for the afternoon, and I don’t remember if it’s a good thing or the part of the long runs that I didn’t like.

I hadn’t run more than a dozen kilometers in the better part of a year, certainly not over the winter, and during the heights of restrictions I was dutifully cranking out a ten klick run to keep up the milage, but last week we topped out at sixteen and this morning someone suggested adding a few more onto that.

Nineteen kilometers of river valley trail later, I’ve showered, eaten lunch, and am sipping at a big glass of ice water, but still: Epic-tired. Queezy. So familiar.

The restrictions opened up a little more this past week and we were able to be even a little more social running these longer distances, gathering in as big of a group of friends as I’ve been around in months, even if it was just ten of us in a parking lot lacing up for a long trot through the trails and trees, across bridges, and down winding, root-tangled dirt paths.

Those kinds of distances evoke post-run feelings that I haven’t felt in almost a year. I have these people back again to urge me further and faster. So we do.

But right now I think I might need a nap.

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One Part Perspiration, One Part Inspiration

It’s Sunday Runday and I slogged out another solo ten kilometer run this morning as I await the official lifting of a few of those pandemic restrictions later this week.

And though I should have spent yesterday afternoon running twenty-five klicks through some local trails, I found I struggled more than usual this morning just knocking off ten.

All my training, it turns out, is as much about inspiration as it is about the actual mileage.

How to Get Inspired To Run

Set a Race Goal

And even though there is not much left of this racing season save for a long list of virtual competitions, I find myself wondering if I might have been to hasty in declaring my reluctance to enter any of these. In fact, my next door neighbour (someone who is not generally a runner) stuck her nose over my fence last week to let me know that she’d signed up for the our city‘s annual ten kilometer run, and all weekend she has been logging some of her own solo mileage around the neighbourhood. She’s probably logged more than me, to be honest. A race goal marks a very specific X on the calendar with a clear objective. Virtual or not, this gets a lot of people off the couch and onto the paths.

Set a Mega Goal

Back when I wrote a more personal blog I used to try to give some additional context to my readers (mostly friends and family) about the kinds of distances I was clocking. I called these my mega-goals, as in I was going to run from Edmonton to Vancouver, a distance of about eleven hundred and fifty kilometers. I was going to do this “on paper” as in, I would incrementally log my distances day by day and week by week, plotting them out on a map and updating my blog readers with posts, maps, and explanations of how far I’d run. It was also a huge personal inspiration, knowing that I was only twenty klicks away from crossing that border or five klicks away from such and such a town.

Of course, you can combine this with a virtual race such as a couple of my friends did recently competing in the Great Canadian Crossing each logging a mega fourty-eight hundred kilometers over the last twelve months.

Write it Down

Or post it. Or blog it. Or Instagram it. I put all my runs on Strava which is a great big fitness social media network for athletes of all ability. I also previously posted a spreadsheet that I use to track all that stuff. It works. Accountability to a formalized accounting of all those numbers can inspire us to do all sorts of things whether we do it to log a streak, get the virtual badge or not be left out of showing up on the activity feed on a Sunday morning.

Run with Friends

And last, but definitely not least, the one that keeps me most inspired is having others to run with. Just this last week I was sitting at my desk feeling sorry for myself as work was wrapping up for the day. My phone chimed and one of my run crew’s name showed up on my phone with a “I’m working in your neighbourhood. Up for a short run?” I replied in the affirmative and had my gear on ten minutes later. He got off work. I got off work. We ran a solid seven klicks before supper, and probably seven klicks neither of us would have run alone that evening. I often say one of the best things I’ve ever done in my life is take up this running sport, but half the reason I say that is because of the people I’ve met signing up with a running crew. I’ve run a multitude of races, logged thousands or tens of thousands of kilometers, and kept in great shape. A year of solo-ish running has made me realize that’s in no small part to having other people to inspire me onward.

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Backyard: Start Line

In recognition of yet-another-local-lockdown due to the ongoing pandemic, I'm doing a week of feature blog posts about living in the backyard. From May 10th through 16th, my posts will be themed around life outdoors but as close to home as possible, a few steps out the back door.

Sunday Runday and my usual social weekend run date has turned into a solo expedition from my backyard.

But training calls, and has little respect for blips in the calendar like global pandemics and provincial lockdowns and excuses about being stuck in one’s own backyard.

Knowing a convincing distance run (by which I really mean a modest ten kilometers these days) was going to take some additional motivation, I gave myself a mission: I would visit the graffiti tunnel.

While I can hardly claim to had discovered a concrete underpass painted thick with years of graffiti, I’d like to think I may have seriously helped popularize this local off-the-beaten-path bit of culture.

The construction of a highway ring road around the city completed construction of this leg just over a decade ago, and in planning for future southward expansion of the park system, the designers incorporated a culvert-style concrete tunnel with a suspended walking path to accomodate the local creek and pass everything under the roadway above. The catch: the footpath was connected to nothing. It was little more than a bit of infrastructure for the future.

For years few people noted this as anything more than a strange sort of bridge on the highway passing over a bit of wilderness.

Then about five years ago I got adventurous. I went out on a long run (very much like I did today) and followed an old stretch of closed off road, went down through the trees, climbed down a grassy bank along the highway, and found myself in a graffiti-filled wonderland.

Obviously the countless people who had decorated the place had known about this secret for a while.

After sharing my photos on the socials and telling my run crew, I spent that summer leading multiple adventure runs into the off-trail wilds that led to the secret Edmonton graffiti tunnel.

The next year other run groups, led by runners who had been along on my previous adventure runs, were posting their own shots from their own treks with larger groups of people, and the summer after that my feed was routinely populated by people who had driven from across town or from different cities to run down to this photogenic secret spot.

By the summer of 2020 I started seeing the graffiti tunnel appear in semi-pro photo portfolios of local photogs I follow, blogs writing it into their local attractions guides, and even the radio stations promoting it as a hot thing to check out on a weekend.

It had become mainstream, even to the point that it’s not unsual to see cars (illegally) parked along the aforementioned highway as their occupants take the shortcut down the ditch path to check out the tunnel.

This morning, five klicks into my solo long run, I was the only one wandering through the graffiti tunnel, kinda like my first trip five years ago.

Very solo.

And if I couldn’t run with friends, at least I could visit an old favourite spot.

Addendum: as I was writing this, one of my running crew with whom I have been running cohort through the pandemic posted the update from her Sunday solo run. She had run from her backyard too, and made her way to the same tunnel. We’d missed each other by less than ten minutes.

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Should you take walk breaks while running?

Back in 2012 I ran my first travel-based half marathon.

My wife and I had hopped on a plane and spent a long weekend in Las Vegas where the race had shut down the strip and some tens of thousands of runners ran through the Nevada evening basked in glow of more neon than I’d ever seen in one place.

With a burst of fireworks I pushed out of the start line and headed south and outbound, past the famous Welcome to Las Vegas sign, pacing myself for twenty one klicks amongst the hoards of runners. I was feeling good. I was running strong. Everything was great. The air. The music. The vibe. The colours. The lights.

Then my watch beeped …and I took my first walk break.

Y’know. Just like I’d been training to do.

Ten minutes running followed by one minute of brisk recovery walk, repeated until the end of the run. It’s how I’d practiced. It was my race plan. It was intentional.

It was only after a fellow racer dressed as Elvis Presley pulled up alongside to ask me if I was alright and a couple other concerned folks patted me on the shoulder to encourage me to “stay strong buddy” did I realize that how my Canadian run club had been training me for the previous few years was not the universal approach… even a few hours away just down in the States.

Nearly ten years later, and even this morning on our fourteen kilometer run through the spring river valley, we still tend to take walk breaks on our long and simple training runs.

Ten minutes of on-pace running followed by one minute of brisk recovery walk.

Ten and ones.

I’m sure there is some science that could be found online about the training benefits of walk-run intervals, the value of mid-run recovery, the advantages of training for time-on-feet versus pace, or even how it’s tough to take a water break without choking if you don’t stop and slow down for at least a few steps.

And I have many personal anecdotes about passing fellow racers on the back half of the course, runners who leapfrogged past me on my first couple walk breaks but who faltered in their pace an hour or so on. I’ve even raced both with and without breaks, and invariably I always do better with my regular recovery walks worked into the pace.

Or, I could just tell you how nice it is to enjoy the scenery of a minute-long walk through the woods or across a bridge, maybe snapping a photo or two to remember the moment.

There are reasons.

None of those reasons matters much, of course, other than to say I’ve got my own list of rationalizations for why taking walk breaks on long training runs has worked well for both my crew and I over the years. It was how we were taught by the store-based club we started running out of. It’s become habit. We’ve all had a decade-plus-long running career backed by an interval setting on our watches. I don’t see it changing. Also, I like it.

Walks are not for everyone, of course. Highly competitive racers likely turn their noses at recreational runners like us. (Those folks are not reading this advice anyhow. ) If you’ve found this post because you searched for advice on if it’s okay to take breaks while you run then you’ve come to the crux of my point. Yes. It’s fine. Better than fine, in fact, if it means you can run longer or further than you could without those breaks. Maybe walking is even a good idea, if by walking you even slightly reduce your chance for injury by overstress. Walking is okay.

This is not meant to be advice. Every runner is different. Every training program is unique. Every kilometer run has a purpose and a challenge. Do your own research and learn your body.

That said, I do believe from years of personal experience that walk breaks can find a place somewhere in that mix and interval walk breaks might be the ingredient you need to train longer distances or simply find enjoyment of the sport through the blurry push for always faster and ever harder.

I finished that Las Vegas half marathon strong. I’ll never actually know how Elvis found himself managing his own pace in the second half of that twenty-one kilometer race. Part of me likes to believe that in one of the fifty-or-so white sequined jumpsuits that I passed through that evening’s run was that guy who (as nice as he was for stopping to check) thought I’d buffed it ten minutes into the race.

Cuz I didn’t.

I was just taking a break, enjoying both the race and the neon.