This is the twenty-sixth edition of The Duluth Runner Interview Series, where I get in touch with (mainly) local runners and athletes to share a bit of their story while inspiring others to pursue an active lifestyle.

Intro

Today’s guest and I recently shared a run together – the first time in about 15 years! He grew up in Hermantown, MN and moved to Saline, MI just before his junior year of high school. He was a track-ster while at Hermantown, but didn’t start running cross country – and running year-round – until he moved to Michigan.

He went on to run cross country and track at Marquette University in Milwaukee, WI and is currently a co-leader of November Project – Milwaukee, a subsection of the November Project global free fitness movement…today’s guest is Blake Johnson!

Interview

Why is running important to you?

Running is important to me because it has always been a positive outlet in my life. If I feel like I want to be competitive, I sign up for a race. If I feel like I want a new challenge or goal, I switch up the race distance or environment. If I am looking for an activity that helps me get fit and feel healthy, I turn to running as its free and always available.

If I am stressed, I go for a run and hammer out a couple miles. If I am looking for a chance to get to know someone better, we go on a run and no matter the distance or the pace by the end we have become closer friends. Overall, running has served several purposes for me and is always an outlet I can count on.

What are the top two or three things that you do to prevent injury? Have you been susceptible to certain injuries in the past?

My top thing is learning to listen to my body. After any hiatus from running my first run back I try to take time to concentrate on how my body is feeling the day after the run. I should be sore but not close to injury and I try to remember this feeling. My next advice is to not do too much too fast. If I come back and run too much, I am on the fast track to injury.

I always try and take it slow and strive for consistent quality miles over volume. I am lucky that I am not too injury prone, but if I don’t follow the two things above, its not long until I am broken and forced to take time off.

What keeps you motivated when you don’t feel like heading out the door for a workout?

People! Being able to get a friend to join always brightens up the run. The old cliché about the hardest step is out the door is definitely true, but for me that first step becomes so much easier if you are going to meet a friend.

Who is in your running support group (training partners, people to bounce ideas off of, etc.)?

I am fortunate enough to have such a large support group that spans across many sports/fitness modalities. My main support group is my November Project friends where I am never in short supply of a workout partner or person to bounce ideas off.

When/what is your next race?

I have two races that I am super excited for. The first one is Hurt the Dirt in Grand Rapids, MI, which is a series of trail races and I am participating in the half marathon. The second race is The Rut in Montana which is also a series of races but this one you are pretty much just running up a mountain…both of these races will be a new experience/challenge for me which has me hyped!

Do you prefer roads or trails and why?

Both! I love variety! Trails are great as it is often a beautiful run and adds a little spice to the typical workout with all the twists, turns, and uneven ground. I go to the road when I want to feel fast or take it super easy. The flat ground and lack of trees make the easy run even easier but not have to worry as much about what you are running over.

I find myself daydreaming more on my road runs. Also the flat ground makes it easy for me to push the pace if I want to feel fast in a workout which often gives a nice confidence boost once it is over.

What is your most memorable race or running achievement?

The Big East Championship 10k my senior year for sure. It was a very memorable race for multiple reasons. First off, it was a championship style race which meant everyone had the plan of sitting and kicking to save energy for later races in the weekend.

The first mile of the race was slower than my warm-up pace, the first 5k was 3 minutes slower than what my normal pace should have been, and then last mile was super quick (about 10 seconds off my mile PR). Second, my teammates led most of the race with me right behind them, so it felt like a progressive tempo run with my buds more than a race.

Finally, I outperformed my ranking going into the race which is always enjoyable. This race led to quite a bit of chatter on the letsrun threads which was hilarious to read.

Name one racing experience you would like to forget (please describe).

Oh my first and only marathon. I signed up thinking the fact that I signed up would get me to train for it (which it didn’t). I then thought that since I signed up and spent the money that I should just run it anyway and “fake” my way through it.

Guess what? You can’t really fake a marathon. I barely made it half way and ran/walked the whole second half of the marathon. I also injured myself so I couldn’t run for 6 months after. Never fake a marathon. Make sure you go in with a plan and be prepared.

What is something non-running related you would like to share with readers?

I most definitely have to mention November Project. It’s a positive community of people who host free morning workouts at least once a week for anyone who wants to show up (search the hashtag #justshowup).

I’ve been a member of the November Project Milwaukee chapter for almost 4 years now and have the privilege to lead the Milwaukee group for the last year or so. If anyone is looking for a well-rounded workout, a chance to goof off before you have to be serious at work, or just a positive community to connect with wonderful people, I highly recommend going to November-project.com. There are chapters in 52 cities worldwide so check it out!

Closing

Many thanks to Blake for agreeing to stop by The Duluth Runner and share some of his knowledge/experiences with everyone. I hope you enjoyed this edition of the Interview Series – stick around for more to come!