Hi Everyone!

 

Hope you’re all finding ways to beat the heat. Way to go everyone who’s getting in their long runs and rides despite it.

 

What I’ve been thinking about lately is how we all seem to cycle through what we ask of running. Sometimes we just want it to be there for us, so we can work hard and challenge ourselves when we feel like it, and run gently and enjoyably when we feel like it. When we’re running “by feel” like this, we can keep our motivation and effort aligned.

 

But sometimes we commit to a goal – something that we know will challenge us beyond what is comfortable, in order to get something out of it for ourselves. Maybe we’re looking for validation (internal or external), maybe we think we need this in order to push ourselves as hard as we think we should, maybe we know we learn something about ourselves when we do this, or maybe we just enjoy the big challenge of the unknown. Either way, when we take something like this on, there will be days when our motivation and required effort are not aligned. That is just how it is. It is a beautiful thing when our program calls for a hard effort and we are motivated and ready and show up and execute. It is another thing when we are given that same effort and for whatever reason, just aren’t “into it” that day. But this is when we have to remember our goal. We knew there would be days like this. The best thing we can do at these times is just accept it. There is a lot of hard, unsexy work that goes into achieving big goals. Many people refer to it as “the grind”. I can guarantee that your progression towards your goal will not be a linear set of continually improving workouts. I can also guarantee that you will have some hard or “off” days. It’s what you do with them that matters. If you can accept them, not judge yourself, and use them as an opportunity to work on your mental strength, grit and positive mindset, then you will get through this just fine. 

 

Most of you who are training for Boston or NYC are in the “grindy” phase about now. Keep grinding. Those of us who are letting our running lead us right now will cheer and support you. We’ve all been there and we know what it’s like. And we want this for you! So use your whole team to help support you. And then the cycles will flip and we’ll all find ourselves in another phase again – training for a goal, or not.

 

Lakeshore Workout for tomorrow!

 

1. People on a recovery week: 1 mile @ marathon race pace, 2 min, 4 x 400 w 1 rec, 2 min 1 mile @ marathon race pace
2. People not on recovery week: 1 mile @ half marathon, 2 min, 2 sets of 4 x 400 w 1 rec (3 bw sets), 2 min, 1 mile @ half marathon
3. If doing fartlek style: 7 mins tempo, 2 min easy, 2x (1:30 ON, 1 min OFF) – 3 easy in bw, 7 mins tempo

 

See you in the am!!

 

xo

 

Seanna

Hi All!

 

Hope you’re all doing well and staying cool, hydrated and replenished. All three of those things take a lot more work in these conditions, so don’t take it for granted. Your body’s usual cues for thirst, nutrition and electrolytes/nutrients may be slightly off as you adapt to the heat, so make sure you pay attention and stay on top of it.

 

On that note, what I’ve been thinking about is an interesting analogy I heard about workouts as nourishment for our bodies. Before we nourish ourselves however, we need to have an objective. Is today a long, aerobic base building day? Then it is nourishing to push yourself a bit longer than usual through some fatigue so that your body adapts to going longer.  However, it is not nourishing to take the pace too fast and finish a ragged wreck. In that case you’re over-stuffing yourself and won’t be able to adapt correctly. If it takes you more than a day or two to recover from an effort, you’ve over-stuffed yourself.

 

If your workout is a VO2 max workout then it is nourishing to work hard within your range. However, adding an extra rep or running someone else’s pace is cramming yourself full and will not help – your body won’t benefit from the extra work. Just as your body will pee out too many multi-vitamins taken at once, there is a certain dosage of exercise that your body just won’t be able to do anything with and you won’t adapt. It’s been said many times that these types of workouts are best left with the feeling that you could do one more. That is nourishing. Your body is adapting and getting the exercise nutrients it needs for the purpose.

 

If your workout is a recovery run, it is nourishing to go by effort and feel. If you’re finishing your “recovery” runs tired or find them hard, they are not nourishing you. If you’re feeling tired after 20 minutes – stop. There is no recovery to be gained by doing more. It’s empty calories to your body.

 

So as we continue on our summer training plans, let’s remember to understand the intention behind what we’re doing so that we can nourish ourselves appropriately. A training plan will never be written out perfectly in an all-knowing way of how each individual will react and adapt. So be smart about listening to your bodies’ signals and understanding your own needs. Give it what it’s telling you it needs, not necessarily what the training plan says it needs.

 

Alright – onto tomorrow’s Lakeshore workout! (I will be there but eating my broccoli and doing mobility vs. the workout, but will cheer you on)

 

1. 3-4 x 1200 @10K pace w 2 min rec. Here’s the twist: take 45 sec rest at 800. So they look like 800 (45 sec rec), 400. This is because it’s hot and we’re building back up to longer reps at the right pace. I don’t want these to turn into a tempo (you already do those) and we’re also building the strength to hold the pace. In this heat, a little reprieve partway through will give you the physiological benefits you need. We’ll close that gap later on! For some ppl it will be more nourishing to do 3, for others 4. I trust your judgement. (hint – if you’re falling off your paces – stop)
2. If doing this as fartlek: 3 mins (45 sec) 1:30 – repeat 3-4 times

 

Have fun and see you in the am!!!

 

xo

 

Seanna