Tag Archive for: Jonathan Walker

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Fitness, fun, and friends at the McLean Mill 10K

After a slow build-back from injury, it felt so great to be out racing again at an official Vancouver Island Race Series event. And what a great first race to come back to!

The first of its kind, the McLean Mill 10K on April 2nd. It is a scenic course set against stunning mountains with an epic start and finish at the old McLean Mill, a national historic site. Having never been to McLean Mill, I had no idea it was such a cool place to visit, let alone race. Nestled within the forest, the start line begins at the entrance to the historic site and weaves down along a rustic dirt road before merging onto the main paved road.

McLean Mill 10K race start with Mark Cryderman (left) and Jonathan Walker (right) leading the pack (Photo credit: Joseph Camilleri)

The first four kilometres are an undulating yet relatively straight and slightly net downhill stretch with only a couple of turns. I went out for the lead with the goal being to practice my A-goal pace for TC10K, and pretty soon found myself in solo territory. I kept focus on the bike marshal in front of me and dug in. By halfway, I realized my pacing was a bit ambitious and knew I’d be in for a wild ride! And that it was, grinding a positive split into the second half over a fairly hilly net uphill stretch to the finish. While this wasn’t the day to reach my A-goal, I was very pleased with the overall feeling and satisfaction that came with an all-out effort. Of course, a debut course record and the win was also fun too! 

The key learning I took away from this race was the importance of controlled pacing based on my current fitness (not goal fitness). I learned quickly that I’m not in 32:30 shape, and that was humbling! But by not forcing the pace too soon in a race, I think we can all give ourselves a better chance at reaching our goals with time. “Stay smooth, controlled, and let the pace come” will be my mantra next time.

Jonathan Walker (Esprit RC) crossing the line in 33:36 for the win, then getting a breather (Photo credit Joseph Camilleri)

So yes, lessons were learned at the McLean Mill 10K, but not only that, there was amazing post-race food, local craft beer, and great times reconnecting with the awesome Island Race Series community. Big shoutout to Port Alberni for hosting a great event, and gratitude to Sean Mitchell and the Prairie Inn Harriers for the carpool and great chats with the Prairie Inn Harrier lads to and from the race!

With the comeback from injury, my coach suggested I choose either the McLean Mill 10K or the Westcoast Sooke 10K. I would have loved to do Sooke, but the timing worked best for McLean and I am happy with that decision.

Next up – Bazan Bay 5K!

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Community, temperance, and rest — the less talked about keys to success in running

For us runners, this time of year is often a time when we reflect on the races we want to do and times that we dream of running. It’s a time of open possibility and optimism, a time to explore our potential and really get after it. 

The fire burns bright and the passion runs deep when we are healthy, when we are seeing progress, when everything is going well. But what about when things inevitably don’t go as we expected them to? When your new job is stressing you out, your kid is keeping you up at night, or you’ve picked up yet another injury or illness? What happens to the fiery flame of passion then? 

While I have all the “freudenfreude” in the world for those who are crushing it in their running right now. My hope is that this article can reach those who’ve struggled with their running, those whose New Years resolutions are waning, or who are just going through a hard time right now. Know that you are not alone, and struggle is all part of sustainable progress in this sport we love.

Jonathan Walker. Photo credit: Jim Finlayson (Esprit RC)

Having just worked through 12 weeks of injury, here are some ways I’ve managed to keep the spark alive enough to cross train and build my way back:

1. Community. As individual of a sport running is, some of the best memories and experiences are shared with teammates and other members of the Island Race Series community. Finding ways to stay connected to the sport by cheering your teammates and being part of the community can help, even for a moment, snap out of self-focused negative rumination, and help you remember why you love this sport. 

2. Temperance. As frustrating as it is to be injured, sick or have life get in the way, we can’t rush the process and force a comeback. Things take time, often much more time than we realize. Embracing the discomfort of that truth, and accepting where we are to get where we want to go, is a key skill to practice.

3. Rest. Crushing your workouts and races is awesome; but it must be replicated over and over again for long term success. Rest is the key ingredient here. Give yourself permission to ease back slowly, to take a day off if you’re really exhausted, to take that nap. Think of rest as a skill. How good can you get at resting? Can you perfect sleep hygiene? Can you embrace rest guilt-free, and let go of the need to train too soon because you may be anxious? 

As we navigate injury, illness and stress, there is no magic solution. Sometimes things just suck, and that’s okay. But trust the process, reflect and learn what works for you. And if you’re at a loss, give community, temperance and rest a try. These lessons are the overlooked blessings that our running journeys can reveal!