Hi Everyone!


Wow – what a weekend of running and racing! We had 14 people running between the Full and Half in Toronto and Mississauga. Everyone who ran the marathon got a BQ, there were many PB’s and strong performances all around. It really made me so proud and happy for all of you.


It’s kind of amazing actually. We look around and might think: ya – this is what I should be able to do. But I read recently that only .1% of the world have run a marathon, and only 1% of Americans (no stats on Canadians). Of those, way less than half qualify for Boston. So remember, when comparing yourself, that you’re comparing yourself against a pretty accomplished group.


And this is not a bad thing, and in fact leads me to what I have been thinking about: the philosophy that you become the average of the 5 people you hang around with most. I feel immensely fortunate that on most days I have a pick of smart, funny, wise, compassionate, fierce, generous people to interact and run with. If I become the average of the people in this group I will feel very grateful. And everyone here is in it to share it. There are no solo performances. As inspired as I was by all of the runners out there on the weekend, I was just as moved and inspired by their teammates who drove or biked or ran out to spend their Sundays cheering them on. And those who have shared countless dark, early morning miles, strength exercises, long runs and hills. Not everyone raced this weekend, but those races were a culmination of everyone’s contribution.


As some of you know (because I probably talk about it ad-nauseum), I’m training for an Ironman this summer. The reason? 10 ppl from this group are doing it and it felt welcoming and fun. Ok, it’s hard and intimidating and exhausting and a tad terrifying, but I would be nowhere without my teammates. There is always a smiling pool buddy, a “no-drop” bike ride, an early morning running bud. And the very best part? All good people who raise me up in all areas. If I don’t come away from a run or a bike faster, at least I come away probably smarter and definitely happier.


So yes, when you choose to hang out with top-notch folk, it’s possible to get caught in the comparison trap and feel like you’re not measuring up. But flip that around and remember that we are all lifting each other up. And I love you all for that!


Onto tomorrow’s workout:

Back to Lakeshore. 6:05 drills, 6:15 Go

Anyone who raced on the weekend, no workout! If you ran the marathon, no running for a week and maybe ease into workouts after if you feel ok. Half marathoners can start running this week but no workouts till next week.


1 mile tempo. 3 min rest. 8 x 200/200 Hard/Float (edit: we took a 3 min break after the first 4)

The idea is that you go fast (but not grabbing your knees at the end fast bc you have to keep going) and then straight into 200 “float” which is somewhere around marathon race pace. So not a jog. With this workout, you can work on increasing your “float” pace vs. increasing your “fast” pace for performance benefits. Works on your ability to clear lactate, your stamina and strength (as it pertains to maintaining speed). Fun, right?


See you in the am!