This is the sixty-second 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
“To say “I love running” would be a massive understatement. I was that kid at recess who would run laps around the playground just to see how many I could finish before the supervisor blew the whistle. Gym was by far my favorite class in elementary school, and my favorite test of the year was the mile run.
In 6th grade, it was a given that I would sign up for track and cross country–I finally had a running outlet! After competing in XC and track throughout high school, I competed in running year-round throughout college at St. Olaf. Soon enough, running became a way of life. A few years after graduating…a few road races later…and a friend of mine convinced me to sign up for a trail race on the Superior Hiking Trail, which eventually led me to this opportunity to share my running story with you.
Hi, my name is Spencer, and I’m addicted to running.”
Today’s guest is…Spencer Castillo!
Interview
Why is running important to you?
I run to maintain my sanity—just ask my wife what I’m like when I’m not running regularly! Besides the free drugs (AKA endorphins) that come with running, one of the most important things about running for me is simply “being”. I consider myself more of a “do-er” with all of my tasks and mental checklists that never seem to end. I often have a hard time simply being, and running is one of those avenues that I have to let go of what I think I need to do in that moment and simply “be”. It’s one way to step away from the daily flow of life and clear my head for a moment.
Other than for my physical and mental health, running teaches me values and life lessons that are invaluable to everyday life: discipline, delayed gratification, the value of suffering–and a whole lot more. I value not only running itself and all of the physical and mental benefits it provides but also everything it’s taught me over the years.
I’ve also shared some pretty unforgettable moments with family and friends in the context of running. My dad and I started running together in 2009 when he convinced me, my brother, and a few of my friends to do Grandma’s Marathon. Since then, I’ve been able to train for and run multiple races with both of my brothers and my dad. Needless to say, we have shared some amazing memories together.
What are the top two or three things that you do to prevent injury? Have you been susceptible to certain injuries in the past?
1) Exercises. Whether it’s for strengthening or running drills for form and body awareness, this is my #1 recommendation for injury prevention. If I’m training for a race (i.e., higher intensity and volume than base training alone), I am asking for an injury unless I’m doing a variety of strengthening and gait training exercises at least 2-3 days/week. A little bit goes a long way.
2) Physical Therapy. If exercises on your own aren’t doing it for you or you don’t know where to start, go see a PT with a background in running. They can and they WILL help you achieve your goals. You can trust me – I’m a Physical Therapist. 😉
Regarding my own injuries, I haven’t had many long-lasting injuries since I do my best at listening to my body and giving it what it needs, whether that’s rest, exercises, or maybe a different activity besides running. Body awareness is THE key to coping with and avoiding injury. I’m extremely passionate about injury prevention since it’s something nearly all runners face at some point. I feel fulfilled as a PT when I can help someone else live out their passion of running by working through an injury with them and helping them along in their running journey.
What keeps you motivated when you don’t feel like heading out the door for a workout?
Running has become so much of a habit for me that I hardly have to think about my motivation to get out the door. I know I’ll feel energized and refreshed by the end of my run, and I’ll recall the many benefits of aerobic activity (free drugs anyone?), so why not go run? I will say that I AM more motivated when I’m training for a race, even if it won’t be happening until the following year—that means more time to build a bigger base which never hurts.
Who is in your workout support group (training partners, people to bounce ideas off of, etc.)?
As more of an introvert, I really guard my alone time, so I do 99% of my training alone. When I trained for the same race as my brother Jordan and my friend Tim Winnes (who convinced me to run my first trail race), we all did a handful of long runs together. But in general, it works best for me to run alone and on my own schedule, especially being married and having two kids under age 2. It’s hard to convince most people to run at 4am or 10pm on short notice (did I mention I have two kids under 2?).
I’m surrounded by runners and coaches with lots of advice and experience thanks to my dad and his running community. His friends have helped me with everything from training plans for marathons to tips for trail running. I’m so grateful to have people like this in my corner.
When/what is your next race?
Possibly the Afton 25K in July 2022. If not, I plan to be back for the Superior Fall Trail Race next year, marathon or 50 mile (recently I’ve entertained the 100 mile, we’ll see?). But who knows–maybe I’ll sign up for another race on a whim!
Do you prefer roads or trails and why?
I’ve grown to prefer trails unless I’m doing a tempo run so I can have a flat gravel road to hit a specific pace. My college running coach, Griff, taught us to avoid harder surfaces when possible and my body generally feels better when I’m on softer surfaces like trails. I’m a believer in variety that trails provide—it truly is the spice of life!
What do you think about while you run?
Most of the time I’m being in the moment and paying attention to what my body is doing: the way my feet feel when they hit the ground and the sound they make, the sensation of my breathing as I inhale and exhale, the position and movement of each of the parts of my body, and so on. While I take in and enjoy what’s around me, I’m continually bringing attention to the way my body feels.
Sometimes I clear my mind and allow thoughts to come and go as they want to. Sometimes I talk to myself out loud to help me process my thoughts and emotions because getting things out verbally is more helpful than dwelling on it mentally. I’ll reflect on the day or the week: what went well, what didn’t go well, and what I would do differently. I’ll reflect on my life goals, what I’ve accomplished and what I hope to accomplish in the coming years. I’ll reflect on my identity: as a brother, a son, a husband, a father (I love being a dad!). Sometimes I pray about whatever comes to mind. And of course, I’m always thinking about the next race.
What is your most memorable race or running achievement?
Most memorable race: 2013 Boston Marathon with my dad, running for Team Hoyt. We finished right before the race was shut down. Unfortunately, Team Hoyt’s last marathon together was in 2014, and Dick passed away in March 2021. Here is a short read about this father-son duo. Running for them made this race truly meaningful.
Running achievement: The Superior Fall Trail Race, my first 50 miler. I had the privilege of running alongside Kyle Schmidt, Joe Calaguire, and Gretchen Metsa for the first 10 miles or so. Those many miles of being pulled along in the dark by the 3 of them were some of the most memorable parts of that entire race. Thanks to them, I didn’t get lost—and dang, they are fast!
Name one racing experience you would like to forget (please describe).
2018 Twin Cities Marathon. I had participated in marathons in previous years, but I had never truly raced a marathon. The majority of the race went well, but by mile 18, I knew I had taken it out too fast and my pace started to slow down. As we approached mile 25, I felt as if my calf and quad muscles were literally going to rip from my bones–I had never hurt so badly in my life! I slowed wayyyy down and had to walk for a whole minute…which for many people, that might not sound too bad, but it was a huge letdown for me. I felt incredibly defeated. I completely dropped my pace, and I regret not pushing through that pain. Never again!
What is something non-endurance activity related you would like to share with readers?
One time I went to an impromptu swing dance class during my freshman year at St. Olaf, and there I met a girl named Katie. We were paired as dance partners, and we quickly became really good friends. Despite me wanting to be single to “focus on school” for the first year of college, we started dating later that year (I had kissed her once and she told me the next time I could do that, I would have to officially be her boyfriend).
Fast forward nine years and we now have four years of marriage and two beautiful kids, Sparling and Louie. Time flies, but I love every moment I get with the four of us together. I can’t tell you enough how amazing my wife is—she’s my support and my encouragement in everything from running to my relationships to my career. I’m grateful for all the sacrifices she makes for me and for our family on the daily and I love her to the moon!
Closing
Many thanks to Spencer for stopping by Duluth Runner to share some of his knowledge/experiences with everyone. I hope you enjoyed this edition of the Interview Series – stick around for more to come!