Hi Everyone!


Hope you all enjoyed a perfect weather weekend. Looks like we’re in for some rain this week. But, we gotta train in everything because we might get anything.


What I’ve been thinking about lately is perfectionism. I think many of us can identify with the perfectionist mindset. It is behind a lot of distance running tendencies. Show up, do the work, achieve results, feel good about yourself. The more we repeat this behaviour loop, the more it becomes a habit, and then a self-identity. Although these tendencies can lead to success, I think it’s important to remain self-aware and know when they are holding us back in certain ways. For example, in terms of fear of failure. When we are given a workout to do, or think we know the direct path to our goals, the more rigid our mindset, the scarier it is to veer from that path. And in fact, if our perfectionist habits are influencing our self-identity, it can become terrifying. Who am I if I don’t “succeed”?


But the truth is that imperfection and even failure IS an option. I have a talented new-ish runner whom I coach, and I’ve been giving her workouts to do with the group by time. So basically a number of timed segments, without too much guidance from me on exact pacing (it is cross-country after all). Afterwards she said she never knows how hard to start because she’s worried that she won’t have anything left for the last one. I told her that we’re trying to find that point in practice, so failure is a data point. I said go out, have fun, take the limits off, and if you don’t finish the workout as prescribed, this is a safe space to do that!


This is a hard headspace to try to embrace for many perfectionists, but it is also the path to higher potential limits. Yes, you might fail. But if you’re secure enough in who you are, failure becomes a learning opportunity – not a threat to your identity. I have seen some of you do this well when I’ve given you “prescribed workouts”, and I celebrate that. Within reason. I’m not advising recklessness. But if you find you’re always sticking so closely to the rules because you have to execute “perfectly”, maybe try to challenge that inner voice. This holds true for a “perfect” number of miles per week, a “perfect” long run, and “perfect” workouts. Your races will very likely not be perfect. So practice imperfection. It might take you to new places – and honestly, it’s more fun.


On to our workout for tomorrow! – something special planned so we’ll start at 6:00 am.


  1. 4 x 1 mile at HM pace w 1:30 rest. If you can creep the last two down in pace close to 10K pace, go for it.

THEN: Fall Marathon Racers (Boston, NYC, Georgina): 2 x 1 mile at race pace, taking water each time you pass the 400m mark. I will be set up there with water and cups so you can practice taking it at race pace. Don’t worry, I’ll pick up the garbage. Just grab, sip while running, and throw. I’ll show you how I do it. I think this is a good thing to practice or at least take some of the anxiety out of doing it “perfectly” on race day. If anyone wants to stick around after the 4 x 1 mile and help me hand out water, you’re welcome to! I think it will be raining. So imperfect.


Thanks all – see you in the am!






Hi Everyone!!!!


First up, congrats to all our triathletes this past weekend! Shauna, Adam, Carolyn and I went to Montreal for the Esprit de Montreal ½ Ironman, and Jon McCrea did the C3 ½ Ironman and Zoe and Carol did the relay. Wohooo!!! As nervous as I was leading up to it, it was a good reminder that racing really is fun and special. (Just a reminder to all of you in the middle of hard things right now and maybe asking “why am I doing this again?” – it IS worth it)


What I’ve been thinking about this week is the concept of “groundedness”. There is a new book out by Brad Stulberg (one of the authors of Peak Performance) called Groundedness. I haven’t read it yet, but have caught some insights and listened to him talk about it.


Here’s what I’ve taken from it so far: Whatever we’re reaching or striving or training for, it’s important to have a strong foundation of roots which “ground” us. It’s important both to set these up first, and to cultivate them along the way if we are looking for long-term success. For example, one of the principles of groundedness is building a strong community – people who share our values and support us – win or lose. In the running analogy, this is our base. Now, once we get into the frenetic chase of a specific goal, it’s easy to put our heads down and chase in the name of “efficiency”. Lifting weights at home is more efficient than going to the gym. Doing your workout on your own time is more efficient than meeting a group. Eating lunch at your desk or texting a friend is more efficient than a meet-up or a walk. It’s true. And sometimes we need to do these things – we’ve all found ourselves there. But they will only sustain us for so long if we don’t have strong community roots, and at some point we will have to go back and become “inefficient” and build our community and friendship ties if we’re in this for the long-term. A race is one data point on a long trajectory. It might blip up or down, but if the long-term trajectory is to go up, we need to be firmly grounded. We sacrifice a lot in our culture in the name of efficiency, but often our long-term success depends on those things we are sacrificing. Our culture places a high value on results – whether it’s in work or race results or financial “success”. But if we haven’t cultivated a strong base, by being intentionally mindful of the process and finding value in the journey, whatever results we get will feel hollow. On the flip side, if you are firmly grounded and have grown and strengthened your values and support through training (just talking running here again), the race itself becomes less stressful. In fact, you are more likely to succeed because you feel free to take risks. You’ve already won, so you can go out and enjoy the process, and the outcome will not define your entire journey.


There are many other points on Groundedness which he brings up, but maybe I’ll actually read the book before I share those! Lol.


Ok, onto tomorrow’s workout:


First, thank-you SO much to all who have signed up for and/or donated to our Work Out For War Child team! Lucky you, now you get to do 15 x Pottery Road hills!


  1. If you’re up for some sort of challenge, come out any time and see how many you can do – no pressure! I’ll aim to be there by 6 am with Gatorade, gels and bars. It will take me a long time as I plan to do lots of walking. Remember: relay style is fine!!!
  2. If you’re training for Boston or NYC or Georgina: 6-7 x hill, followed by 2 x 2K @ MP w 3 min easy (let’s not over-do the hills bc there’s a big wrkt this weekend)


That’s all! Let’s hope for not too much rain – if it rains it’s my fault bc apparently I’m weather-cursed this summer.







Do You

Hey Gang!


How great are these temps for running right now? Ah the sweet pay-off from all those hot runs – enjoy!!!


Most of us are in various stages of training and running. We are quite a diverse, big group, and as is natural, we are not all doing the same things. That is great – there is strength in diversity.


What I want to remind you all of is this: remember to do you. It is easy to look around at what other people are doing and think that’s what you should be doing as well. It isn’t.


If you’re feeling like your training or vibe isn’t comfortable or jiving with your headspace, I encourage you to go back and remember why you started. When you signed up for whatever you were training for – why did you want to do it?


Was it to challenge yourself and have fun? Then keep your training and headspace consistent with that.

Was it to work really hard and set big goals and see what you can achieve when you put in your all? Then remind yourself of that during your big workouts.

Was it to just get to the start line so you could enjoy the experience of the race itself with not too much pressure? Then don’t get caught up with comparing yourself to others who have other goals – that’s not you!


It really is fine to train differently and have different reasons for doing things and to have different goals. It’s ok to be intense and it’s ok to be chill. All of these human experiences make up the beautiful mosaic of races and training buddies and life. So this is just a gentle reminder that it’s ok to stay true to your own intentions and not get caught up in comparing yourself with what others are doing. You do you. You’re good. You got this.



We’re back to Lakeshore tomorrow! Normally we’d be at a hill rotation, but we’re doing our Work Out For War Child Pottery Road Hill challenge next Wednesday (quick plug – if you want to support or join us, you can do so here: WOFWC Lower East Siders)


  1. Miles! 3 x 1 mile at HM pace w 1:30, 3 min rest, 2 x 800 slightly quicker w 1:30
  2. As fartlek: 3 x 7 min w 1:30, 3 min, 2 x 3 min w 1:30


If you are racing the half-ironman on Friday, sleep in. This won’t help you. I may come out to jog and cheer, but if I’m not there, have fun without me!