works of wanderlust

Tag: running spring

  • 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.

  • Running: What is Hill Training?

    Sunday Runday and while the weekends are reserved for distance training, the springtime has rebooted our training schedule and put us back into proper-training-mode. This includes regular and progressively longer hill training runs.

    If you happen to live beside a hill where runners train maybe you’ve seen folks like my running friends and I, climbing and descending on repeat, week after week. Perhaps you wondered what the heck why were were torturing ourselves so…

    So, what is hill training?

    Running is running, and the longer you run the further you’ll be able to go… eventually.

    More serious, focused run training tends to pry apart the various aspects of running and portion them into dedicated types of runs meant to isolate enhancing various pieces of the running puzzle: speed, endurance, longevity, pace, and strength.

    Hill repeats are meant to build strength. They add a very specific element of resistance to a run, building stronger muscles and generally agreed upon to improve overall performance.

    Our hill is roughly a 7% – 9% grade leading into and out of a creek valley near our meeting point. Our Wednesday runs turn into hill training sessions in the spring and early summer, building back up that foundational strength that usually dwindled over the winter months.

    There are many different approaches to training on hills as there are runners, but here’s what my crew does:

    A brief warm-up run leads us down to our start point.

    A single repeat includes a steady climbing run up to a designated point roughly four hundred meters from the base of the hill. As we crest this distance, we do a short recovery walk, turn around, and jog at an easy pace back down to the bottom of the hill.

    Starting in early March we begin with three repeats, building by one each week until we reach a maximum. That maximum count depends on the type of race for which we are training, but usually somewhere between twelve and fifteen repeats total by the time we enter June.

    (After June we switch to speed training mixed with “hilly runs” which are things I’ll get around to writing about then!)

    It’s a tough session. It’s a tough spring. But it’s been working for us for a long time.

    Hill training is a slower, deliberate isolation of run training meant to build strength, train muscles in ways not targeted on flat trails, and make runners better at their sport. We grumble a lot, but the spring pain has payoffs for a great summer.

  • Virtual Race Season, Take Two. Maybe.

    Sunday Runday, and on our morning ten kilometer trail run everyone seem to want to talk racing season.

    Except there is no racing season.

    Twenty-twenty-one is a racing write off.

    Or… it would be if it wasn’t for virtual races.

    Virtual racing. Oh, those virtual races. And why?

    Last year as the pandemic picked up its pace, another one of those little oh-yeah-and-that-too inconveniences was the cancellation of a bunch of running races. I was registered to run at least four big races, including the 2020 Chicago Marathon.

    None of them happened.

    Well, none of them happened as planned.

    Over the course of the summer, as the clock ticked onward, each race in turn became a virtual race instead of a real one. No, we can’t bring five thousand athletes together on a crowded street, so, here’s what we’re gonna do instead…

    Keep the spirit. Run the distance. Submit your time. Get a shirt and a medal in the mail. Virtual racing was the consolation prize for a lost season.

    And I too ran a few virtual runs. A trio of half marathons. A few ten-k socially distant weekend excuses to meet up with my friends and celebrate… something. I don’t know exactly what or why, but hanging onto something seemed important.

    Winter came and went.

    Then the emails started appearing…

    “Such and such is going virtual this year.”

    “Join us for a virtual race.”

    “We can’t run together but we can race virtually!”

    The dissonance rings in my heart something like this: I want to race and support the races but I’m finding it tough to reconcile another season of pretending. I want to be motivated to train for long races, but paying a hundred dollars or often more to run through my own neighbourhood and get a t-shirt and a medal through the mail doesn’t seem like the way. Not this year. I want back that feeling of participating but I’m done settling for participating from afar. And I would rather delay bigger gratification for a while if the only other option is a virtual one.

    On our morning ten kilometer trail run everyone seem to want to talk racing season because a bunch of them have been signing up for local and international virtual races. I’m going to keep running with them, but unless something dramatically changes I think my next race season will be 2022.

  • How should you dress to run in spring thaw conditions?

    Here in the western prairies of Canada winter is usually a deep, frozen trio of months shouldered by an unpredictable autumn at the front end and a sloppy, scattered mess of thawing weather on the tail.

    It’s Sunday, Runday, and this morning we ran a ten kilometer spring run through that some of that scattered mess of weather.

    The thing is, I know how to dress for cold. And I know how to dress for summer. But this Spring thing is so unpredictable I still almost always get it wrong. So what’s my (modest) advice?

    Flexible Headwear. I have this spring hat trick using a buff, one of those thin and multipurpose tubes of fabric. You can make a half-twist in the middle, invert one end over the other, and voila: you have a light touque. And then half way into the run when the touque is too hot, you can untwist it, make it into a single layer tube. Or if the wind picks up, you can pull it down around your neck. If you’re still too hot, you can scrunch or fold it up and stuff it into a pocket. And when you all stop for coffee at the end of the run, you can double it up again and pull it over your face for a makeshift pandemic facemask. The point is, it’s a flexible piece of clothing. The borderline weather of spring requires you to be ready to add, remove, add, then remove again anything and everything you’re wearing.

    Waterproof Traction. Today our run wasn’t too wet, but last weekend the temperatures were a just the right temperatures that the paths were about one-third packed snow, one third overnight ice slicks, and one third ankle-deep puddles (in the sunshiny spots). This means if our feet weren’t slipping on slick patches of mirror-finished frozen puddles, we were sloshing through their thawed cousins. The thaw season is too short to buy special shoes for this, but double layer socks help, and it doesn’t hurt to keep the “winter tires” (those shoes with a little extra traction and a little less venting) out for another couple weeks until things dry up.

    Light Gloves. No one ever regrets a pair of light gloves this time of year. What else is there to say? Warm hands are the best and no matter hot warmed up you get, the fingers are usually the last to benefit from increased circulation. And more importantly running with your hands in your pockets down icy trails is the quickest way to smacking your face into the still-frozen ground. You’re going to need those hands ready (and warm) to catch you when you inevitably fall.

    Vents & Zippers. Long pants or shorts? Long sleeves or jacket? The temperature changed by five degrees during our one hour run this morning, and then between the sunshine and the shade it was another five degrees. Factor in body heat and that’s a lot of temperature variation. Jackets with zippers that can be unzipped and re-zipped are useful. Clothing with breathable air vents are handy. Light coats with big old armpit zipper vents are amazing and were made for mornings like today. It you can find a pair of running pants that somehow become shorts half way through your outing, you’ve struck it rich for a spring run.

    Sunglasses. It can be sunny (and thus sunglass season) for much of the year, but there is something about that low spring sun poking between the tree branches that just begs for eye protection. Also, if you’re anything like me, you wear a brimmed hat in the summer which helps with the high sun, or you run mostly in the dark in winter when a headlamp is more useful. In the spring, especially at our latitude, the sun has just poked up out of the east when we’re setting out on the trails, and it takes the better part of the morning to climb out of that annoying band of the horizon where looking forward somehow also means you’re staring at the blinding glare of our nearest star. I could go without shades for ten months of the year, but spring has one of the months when I don’t run without them.

  • #RunClub : New Season, New Plans

    Sunday Runday, and for my #RunClub approaching spring is usually a time of ramping up our training, distances, and intensities for all those summer races.

    By mid-March of 2020 we were swimming in a kind of moving goalpost of uncertainty. Races were being cancelled without much warning. There was always a sense of… well, we’ll see how things look in a month or so.

    As mid-March of 2021 approaches, nearly a year into the local reaction to the global pandemic, our uncertainty is a lingering aftershock of the past twelve months… mixed with hopeful optimism… sprinkled with a dash of we’re all kinda used to this now, right?

    Last summer our “coffee club with a running problem” moved our weekly meetings to the parking lot of the recreation center (closed to general access) where we had been meeting to run for nearly a decade.

    A club that was usually twenty to thirty members strong, accustomed to weekly Sunday morning takeovers of the local café, found itself instead quietly gathering in lawn chairs over asphalt drinking take-out coffees near the bumpers of our vehicles while we observed social distancing rules.

    Then winter hit.

    ….and the deep, dark, cold lockdown happened.

    Me out there running solo was a thing for at least three months. Coffees were virtual, hugging a mug at home and staring into the familiar glow of my iPad for a visit via screen. It’s only been in the last couple weeks that the weather has cracked through the zero degree barrier and made resuming the coffee club meetings in the local parking lot a real possibility.

    Which is the noteworthy thing about today, I guess.

    This Sunday last year was normal: races being planned, training being sorted, coffees being shared in close company.

    Next Sunday last year was when all that normal-ness shattered.

    We sat in our lawn chairs in the parking lot this morning after a ten klick run, wrapped in blankets and huddled in hoodies, sipping take-out coffees. It felt normal… which is the strangest part, because it still is so not normal.

    A new season of not normal.

    And I don’t know how to plan for that.