Running 37 km Every Day for a Month

By: Matt Setlack

In May 2020, I ran a distance of 1154 km in a total time of 103 hours. That is an average distance of 37 km per day in 3 hours and 19 minutes. The purpose of this article is to explain how and why I ran this much as well as to motivate others to set goals and work hard to achieve them.

Background

After the flying schools were shut down and all students were ordered to their place of sanctuary, I was lucky to be able to travel to Kingston, Ontario to be with my wife, Emily. I thought the pause in flying would last three weeks but instead it lasted much longer. In April 2020, my running was not consistent as I did not have a specific goal.

1 Million Step Challenge vs 1000 km Challenge

To give myself something to work towards, I set a goal of doing 1 million steps in May. I then thought this would be too easy as I had already completed a couple 1 Million Step Challenges in the past (one in 2018 and one in 2019, which you can read about in the “Blog” section). Therefore, I upped the challenge to running 1,000 km in May 2020. I did end up completing over 1 million steps as I completed 1.2 million steps (1,216,005 steps to be exact).

The very first thing I did was do some quick math and saw that this would involve running 32.3 km per day on average. I thought this was obtainable. However, it would involve being very consistent and not missing a single day. I decided to plan to do a 2 hour run in the morning and a 60 minute run in the afternoon. It was much easier to do two shorter runs versus one longer run.

Progression Throughout the Month

For the first four or five days, I woke up and was on the road running within 20 minutes. I didn’t eat or drink anything before the run. I found that I had to use the washroom after about an hour into the run and with the COVID-19 situation, it was impossible to find a public washroom that was open.

After day five, I improved the morning routine so that I woke up, drank a cup or two of coffee, ate a multi-grain bagel with crunchy peanut butter, drank a bottle of water, used the washroom before leaving and then started the run. This system worked much better.

The margin for success was quite thin at start of the month. I knew that if I got sick or injured and was unable to run for just one day, then I would have to run twice as far the next day (64.6 km in one day). Although this may have been possible for one day, I would likely be extra tired the day after that and then fatigue would really start to sink in. I was lucky to not get sick or injured at all during this challenge. The calendar below shows that I was quite consistent in terms of distance and time each day. It was much easier to run two shorter runs per day rather than one longer run.

From the start of the month to day twelve, my body was exceptionally sensitive to the hardness and camber of the running surface. Running on asphalt felt very jarring and not very comfortable. It took until day twelve for my body to feel comfortable running on asphalt. It took three weeks of running almost 3.5 hours per day for the effort of an easy run to feel as if I was walking.

The outside air temperature for the first half of the month ranged from 0C to 15C. There was a heat wave in Ontario towards the end of the month where the temperature felt like it was around +30C with high humidity. I prefer to run in temperatures from 5 to 10C.

How to Not Get Injured

1. New shoes - I bought two pairs of Hoka Bondi 6 running shoes (yellow) as shown in the photo below. Although they are a slow shoe, they are very cushioned and comfortable.

2. Soft surface - I ran on gravel and grass as much as possible. I avoided concrete sidewalks like the plague. My afternoon run was done on a soft surface like the K&P gravel trail or Fort Henry grass field. When running along a road, I tried to run on the gravel shoulder rather than the asphalt. Although it was a lot slower, it was significantly softer.

3. I did not care about pace - This was a big one. I started my gps watch once and checked it occasionally to make sure it had not stopped. I didn’t even look nor care about the pace I was running. I believe the pace was generally between 5:00/km and 5:30/km.

4. Non-cambered surface - I tried to run on non-cambered surfaces as much as possible. I typically ran out in the same direction as traffic and ran back against traffic or vice versa, of course always taking into safety.

5. No workouts/speed sessions - I didn’t run on a track or do any fast sessions.

Don’t Make These Mistakes

Two of the biggest mistakes I saw beginner runners making were that first, they dressed way too warmly for the conditions and second, they started their run too quickly and then fizzled out early. To not overdress, here is what I wore for various temperatures:

-5C to 0C: tights and a long sleeve top

0C to +5C: shorts and a long sleeve top

+5C and above: shorts and a short sleeve top

Daily Schedule

A consistent, well planned out routine was absolutely critical for me to be successful in achieving my 1,000 km goal. When it was exceptionally hot outside, I woke up at 6 am and started my run an hour earlier. I also did the second run in the evening when it was cooler instead of the afternoon.

7 am - wake up

8 to 8:30 am - start morning run

3 to 4 pm - start afternoon run

Running Kit

Simple is key.

• Outdoor Research Sun Runner cap (white) - Although it looked a little silly, it worked really well and kept my ears and neck from burning. I also tried using a Buff around my neck but found it to be too warm.

• Polarized sunglasses

• Ronhill Stride t-shirt

• Ronhill Everyday split short

• Polyester Norfolk socks or polyester Wigwam Ironman socks - If you can find a pair of either of these socks for $3 to $4 CAD, then I would recommend getting them. Personally, I would never spend $20 on a pair of socks.

• Shoes - four pairs total: for the morning runs, two pairs of Hoka Bondi 6, which I alternated each day and for the afternoon runs, the Altra Torin 4.5 or the Salomon Predict 2.

• Sunscreen - my friend, Adele recommended Garnier Sport sunscreen so I tried it and it worked out quite well.

No Food and No Water

The morning run was typically 2.5 hours long and I never drank or ate anything on the run.

No Music

For the first time ever, I didn’t listen to any music on the run. This was highly unusual for me as I always used to listen to music on the run. Having no music really helped me to listen to my body and appreciate the environment that I was in (listen to the birds, breath in the fresh air, listen to my foot steps, listen to the waves crashing on the shore, etc).

Where did I run?

Kingston is definitely one of the best places I have ever run in my entire life. There are so many amazing routes and trails to run.

K&P (Kingston & Pembroke) Trail

My wife, Emily and I ran on the K&P almost every afternoon. It is gravel and really soft. I preferred to run on the rural section of the trail north of Unity Road since it is generally less busy. Every time we run on the K&P, we see wildlife such as birds, snakes, chipmunks, deer, horses, cows, squirrels, porcupines, coyotes, and many more. There are km trail markers that are mostly red but some are blue.

http://www.frontenacmaps.ca/tour/

Fort Henry

Fort Henry is just above Royal Military College next to Canadian Forces Base Kingston. The surface is really soft and there is a grass track mowed into the grass. Each lap is around 3 km, I believe. Fort Henry is where the Canadian Cross-Country Running National Championships have been held for the past few years.

Great Lakes Waterfront Trail

This is not really a “trail” but instead more of a road route along Lake Ontario. There are plenty of signs posted on poles, which is really nice. There are very good maps online for free.

https://waterfronttrail.org

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Rideau Trail

This trail runs 300 km from Kingston to Ottawa. I started running on it just west of the Cataraqui Golf Course in Kingston. Compared to the rail trails (Cataraqui and K&P), the Rideau Trail is a lot more rugged. It is marked by orange and blue triangles, which are affixed to trees or poles.

https://www.rideautrail.org/discover-the-trail/maps/

Cataraqui Trail

This is one of my favourite trails in the Kingston area. We usually start at Yarker, Sydenham or Perth Road Village. The Trans-Canada Trail (The Great Trail) overlaps parts of the Cataraqui Trail and K&P Trail. Like the K&P Trail, the Cataraqui Trail is a rail trail.

http://cataraquitrail.ca

I hope you have enjoyed this article. If you have any questions or comments, please feel free to contact me via the contact link above.

Keep fit and have fun!

Saskatchewan Marathon 2019

By: Matt Setlack

This post will describe my experience at the Saskatchewan Marathon, which took place in Saskatoon, Saskatchewan on Sunday 26 May 2019.

Pre-Race

Saturday 25 May 2019 was the Canadian 10k Championships in Ottawa, ON. My wife, Emily was competing in that race and ended up finishing 3rd Canadian (10th woman overall) in a time of 33:02. This was a new PB for Emily and she was very happy with how the race went. Fortunately, I was able to watch the livestream of the race online from Saskatoon.

The elite women started the race 3 minutes and 40 seconds before the elite men. The first person (man or woman) to cross the finish line would win $2000. This year the elite woman was the first across the line.

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The morning before the race, I drove over the race course. I had also previously studied the course extensively on Google Streetview. After I watched the Emily’s race, I ran over part of the gravel trail portion of the Saskatchewan Marathon race course.

Race Day

The race start was 07:00 am local so I woke up at 04:15 am. I set three alarms: one for waking up at 04:15 am, one for 05:30 am when I needed to leave the Airbnb and one for 06:00 am when I needed to start my warm-up. I made sure that I was at the start line at least 10 minutes in advance since I had a nightmare a few weeks ago of missing the race start and did not want that to happen. I was very happy to hear the Canadian national anthem being played before the start.

Race Course

The half and full marathon both started at 07:00 am and both races were the same course. For the most part, the marathon course essentially did two laps of the half course, which was very nice. I believe there were water/gatorade stations every 3 km or so. The course this year was different than it was in previous years. There was a light wind coming from the south and the temperature felt like it was around 8C at the start and around 15C at the end. The full marathon course is below.

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I never thought I would say this but Saskatoon has some really nice areas. Along Saskatchewan Crescent West (photo below), there was a “tunnel” of old trees. We ran over an old truss bridge called the Victoria Bridge and under an arched span of the another bridge.

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Part of the course (km 17.5 to 19.5 and km 38.5 to 40.5) was on a gravel path along the river called the Meewasin Trail. It felt like we were on the winding yellow brick road in the Wizard of Oz. Part of the course was on the paved portion of the Meewasin Trail and a couple short sections were on a sidewalk brick surface. Overall, the course was very flat but there were a lot of turns on the trail/path sections.

Matt’s Race

Standing at the start line, I saw Michael and Lisa Stewart spectating. Michael ended up placing 2nd male in the Saskatchewan 10k and Lisa ended up placing 2nd female in the Saskatchewan 10k. I went out fairly conservatively and reminded myself of what Emily told me in that the “race starts at 35 km”. I also did not want to go out too quickly and blow up. I planned to take a gel every 25 minutes.

There was the usual shuffling of positions in the first few kilometres but eventually I settled into 3rd place. The 1st place man, David Mutai, went out fast and maintained that pace for the entire race. It was extremely impressive! At around 6 km, I had to use the toilet so I stopped at a porta potty. I have never done that in a race before but I thought that I would lose more time by holding it in compared to just using the washroom. This bathroom break cost me 31 seconds. While I was in the washroom, a group of three guys passed me but I caught back up to them within one km. I think I need train myself to use the washroom while running.

As shown in the graph below, my overall pace was relatively consistent throughout the 42.2 km race.

At km 20, Adam Buzinsky caught up to me and ran right behind me for about 4 km. He was so close, I think I could feel his breath on the back of my neck. He didn’t pass and he didn’t lead. When I saw his Mile to Marathon singlet (and later learned that he is coached by Kevin Coffey), I knew he was a very good runner. One of the things I really liked was how friendly all of the other runners were. It may sound amateur but we even high fived each other at the turnarounds. Eventually, Adam passed me at km 24 and gapped me by 100m or so. I maintained the gap up until km 32 when I slowly passed him. As soon as we were running line abreast, he picked up the pace and ran next to me. I thought, “here we go again”.

I threw in a spurt of energy (short surge, PCL MAX) and gapped him by a few metres. It felt surprisingly comfortable. From that point on, I focused on trying to maintain 3:40/km or less. I didn’t know how far behind Adam was and didn’t want to look back to check.

Every 25 minutes throughout the race, I did somewhat of a 5T check (time/turn/track/throttle/talk). I took a gel every 25 minutes whether I wanted to or not. I felt very good throughout the entire race and had confidence that I could handle the distance fairly well since I had run 200 km per week for the past 7 weeks. My Strava training log from April and May 2019 is below. I did taper during race week and only ran 146 km.

It may have been a good idea to do more than one tempo session before the marathon. I felt that my endurance was good but my speed could have used more work. I felt like I was in 5th gear and couldn’t quite drop it down to 4th or 3rd to accelerate and get some more speed.

There were lead cyclists ahead, which was great since they could let other runners ahead know I was coming and ensured that the path was clear. David Mutai (right) placed 1st in a time of 2:22:09 (new course record compared to the old one of 2:25), which is really incredible. I ended up crossing the line in 2nd place overall (centre) in a time of 2:34:40, which is a new personal best time for me. Adam Buzinsky (left) placed 3rd in a time of 2:37:26.

Results from the Saskatchewan Marathon held in Saskatoon, Saskatchewan on 26 May 2019 are below. The full results can be found at: https://www.sportstats.ca/display-results.xhtml?raceid=103560.

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Race Fuel

For the first time ever, I took Maurten 100 gels. I placed 6 of them in my SPI belt (kind of like a fanny pack) and ended up eating 5 during the race. The SPI belt worked extremely well and I highly recommend it. It did not bounce around, did not chaf and was comfortable during the entire race. It is a simple yet very effective design.

I was apprehensive about the Maurten gels/powdered drinks before trying them. I thought everyone was just “drinking the Koolaid”. My opinion has changed since using them. The Maurten 100 gels are very expensive ($5.50 plus tax per gel). However, they work much better than a standard CLIF or GU gel, in my opinion. Gels in the past have had a tendency to upset my stomach and the syrupy, sticky goo ends up getting all over my hands and face, which is annoying. The Maurten gels do not leave a sticky residue on my hands and they did not upset my stomach. I didn’t even need to take them with water. I drank a sip of water at each water station anyway. I did not take any gatorade during the race; only water and 5 Maurten gels. The consistency of the Maurten gels is exactly like Jello. This is nice because you can put some gel in your mouth and then swish it off inside your cheek while breathing (rather than having a sticky mess inside your mouth like with the traditional gels).

To justify the high cost of the gels, I asked myself, “would I be willing to spend $5 on a beer?”. If yes, then it seems like a reasonable expense to spend this much money on something that is important to me and will improve my performance. I purchased the Maurten gels online at Vancouver Run Company but you can also find them at Brainsport in Saskatoon. I am not sponsored by Maurten.

I drank three Maurten 320 drinks before the race: two the night before the race and one 1.5 hours before the race. I did not take a gel before the race. Rachel Hannah did a great write-up about marathon feeling on Black Toe Running at: https://www.blacktoerunning.com/blogs/news/maurten-gels-and-carbohydrate-fueling-guidelines.

This is the nutritional information of the Maurten 320 powder drink (left) and Maurten 100 gel (right).

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This is my race kit. Everything worked out very well and I highly recommend it. The Hilly socks are amazing and they feel like they were custom made for my feet. I have never had a blister with Hilly socks. The white Running Room ball cap kept the sun out of my eyes and the mesh material did not cause my head to overheat.

Several people have commented on the Nike Vaporfly 4% racing flats. I wrote a review on the Nike Vaporfly 4% FLYKNIT (2nd version) racing flats after I raced Chicago Marathon in October 2018. The review can be found here. I do not like the Nike Vaporfly 4% FLYKNIT (2nd version).

However, the Nike Vaporfly 4% ORIGINAL (1st version) fits my foot WAY better than the Flyknit version. The Original version is one (if not THE) best racing flats I have ever worn. I had absolutely no issues with this shoe during the race. The Flyknit Vaporfly and Original Vaporfly are two different shoes and fit very differently.

In preparation for possible rain and wet roads on race day, I scuffed up the black rubber on the bottom of my shoes with 60 grit sandpaper. The course was dry so I can’t tell you if it made any difference. I wear a size men’s 10.5 US in the Original Vaporfly and a size men’s 10.5 US in pretty much every other running shoe I have ever worn. They fit true to size. Thanks to Karl Augsten for letting me try on his Original Vaporfly’s (he’s also 10.5).

Thank You

I would like to thank Kim Ali, the Saskatchewan Marathon race director and her team for organizing and carrying out a fantastic event. Thank you to all the volunteers and course marshalers out on the race course. Whoever marked the course did a really good job. There were large km marker signs every km and the course marshalers held a large signs with arrows to tell you which way to go. There were plenty of aid stations and everyone was really friendly.

Thank you to Running Room Canada and Ronhill UK for the amazing support.

Thank you for reading this post. If you have any questions or comments, please let me know using the “Contact” link above.

Train Hard. Dream Big.

Common Run Commute Challenges

By: Matt Setlack

This article is the third and final article of a three part series regarding my experience with the run commute. The goal of this particular article is to outline some of the common challenges I face with run commuting and provide suggestions of how to overcome them.

The series was comprised of the following three parts:

1. Part 1 - WHY do I Run Commute? (previous article, please click here)
2. Part 2 - HOW to Run Commute (previous article, please click here)
3. Part 3 - Common Run Commute Challenges and How to Overcome Them (see below)

MY BACKGROUND

I have been run commuting to and from work practically every weekday for the past three years. I run all year around in temperatures as cold as -45C with the windchill in the winter and as warm as +35C in the summer. From mid-October to mid-February I run to and from work in the pitch dark. My run commute is approximately 10 miles round trip.

Part 3 - Common Run Commute Challenges

These are the biggest run commute challenges that I have had to overcome in the process of getting into a good run commuting routine. Once you overcome these challenges, your run commute will be much more enjoyable.

LOGISTICAL CHALLENGES

How Much Time is the Run Commute Going to Take? - This is the very first thing I wondered so I used Google Maps to map out my route. The first few times I run commuted, I didn’t know how long it would take so I started at work and ran home at the end of the day so I wouldn’t be late for work.

What to Wear? – It's fairly straightforward to dress for one temperature but the main challenge comes with regulating your temperature (thermoregulation) in conditions that are continually changing. I would estimate there is generally a 5C temperature swing during my typical one way run commute. 

I would err on the side of caution and bring an extra layer or two. If you start to feel too warm, even in the slightest, first take off your tuque and gloves or mitts and if that doesn’t help enough then take off one top layer. Remember that in the winter it is common for wind chill factor to easily drop the temperature 10C, just by turning into a stiff headwind. Bring a small light backpack that you can put your extra clothes in.

What to do with Work Clothes? – Leave them at work and only take them home when they need to be washed.

Having a Locker and Showers at Work - I am extremely lucky that the building I work in has locker rooms with showers as well as a fantastic gym. This makes a tremendous difference. If I didn’t have this setup, I would probably have to run to the 4 Wing Cold Lake JJ Parr gym first, change, shower and then walk 10 minutes to work. That would be a lot more hassle. Without showers at work, I suppose one could use wet-wipes or a camp shower on a balcony instead (like Calum Neff).

Working Regular/Consistent Hours - This makes getting into a routine much easier. It’s not impossible otherwise but it certainly helps.  

MENTAL CHALLENGES

Mental Attitude - For some people, one hurtle to get over is the mental change that comes with doing something different. Sometimes it can be challenging to determine why you are run commuting to work when literally hundreds (or thousands?) of other people are drive commuting to work (in the same direction, at the same time, at the same speed, to the same location). Please don't fall into the trap of doing something just because everyone else is doing it and that's the way it has always been done.

Why Am I Doing This? - What motivates you to run commute? Perhaps you’re training for an upcoming race or you want to lose a bit of weight? Finding your WHY will help to get you out the door when it’s pitch black and -35C outside.

Goals - This is extremely important. Once you determine your why, make a list of the goals that you would like to accomplish. Write out these goals on a piece of paper and stick that piece of paper on the front door of your refrigerator or on your bathroom mirror. Include on this paper a list of your goals in addition to how you plan to achieve your goals. Maybe you want to run every day for the next 52 years? Having goals will give you a target to shoot for; otherwise you may end up drifting in an ocean of uncertainty with no direction not knowing where you are going.

Priority - How important is running and fitness in general in your life? Do you run consistently right now? Perhaps the run commute would force you to train more and get into shape or maintain your current level of fitness. Emily and I place a very high priority on running/fitness in our lives. While we are on vacation, for example, the first thing in the morning that we always think about is, “When and where are we going to run today?”. It is so engrained in our minds that everything else while on vacation takes a back seat. Our eating schedule revolves around running, the location of the accommodations we stay in a city/town is determined by if there is anywhere to run nearby (parks, nature trails, etc). I can’t tell you how many times we have changed into our running clothes while in the car. Running to us is like eating in that it is just something that we have to do to survive. Human beings were born to move, not to sit still.

An important point to remember is that to us, the things that we do are not sacrifices but instead, they are choices. The choices that we make help us to become healthier, fitter and ultimately lead a happier and more fulfilling life. Are the choices that you are making every day affecting you in a positive or negative way?

PHYSICAL CHALLENGES

Running Route - I am very lucky to have a beautiful Millennium Path to run on that is separate from the road. It is a paved path about 2 meters wide. The path is cleared of snow usually within hours of the snowfall. The City of Cold Lake and 4 Wing Snow and Ice Clearing Team do a PHENOMENAL job clearing the snow. I am extremely appreciative for all the excellent work that these snow removal teams do and it makes a night and day difference to the run commute. Next time I see one of these members clearing the snow, I will buy them a coffee. If I didn't have a beautiful path to run on, it would be much more challenging to run commute.

Running Distance to Work - When I lived about 2km from work, I walked to work in my work clothes. When I moved to a new location about 5 miles from work, I first started riding my bicycle in the summer and then when the snow started to fly, I switched over to running instead. If you live too close to work, then I recommend walking to work. If you live far from work, then that doesn’t work either (unless you’re an ultramarathon runner lol). I would think it would be quite challenging for someone to try and run commute to work from Cold Lake North (about 14km each way) because they would be spending over an hour running each way and that’s quite challenging to maintain (but riding a bicycle would be very possible). The distance to work is one of the reasons Emily and I chose to live about 5 miles from work – not too close and not too far. An ounce of prevention is worth a pound of cure!

I hope that you have found this article on run commute challenges helpful. Please let me know if you have any questions or comments and I would be happy to answer them.