January 20, 2026 – Pulling each other up

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Hi Everyone!

Raise your hand if you’re sick of winter! Ok, trying to channel positivity. We’re lucky we live in Toronto and can usually find a path that’s been cleared, and have access to indoor tracks and swimming pools and gyms. I don’t know what I’d do without these resources but I’d probably become either a lot more tough or a lot less fit. Hate to be the bearer of bad news, but this week into next aren’t looking much better, so if you were hibernating hoping to wait it out, now is time to come up with a way to make it out there. Baby steps!

I think many of us are feeling a little fearful and unsure about the state of the world right now, and putting our heads down and not paying attention to the news has ceased to become an option. It feels loud, and scary, and constant. It also feels very adversarial – like we’re all walking around with our dukes up, ready to go to battle, and unsure of who is an adversary and who is a friend. At least I feel like I’ve noticed this. I think I used to notice more smiles in the grocery store vs being yelled at for moving too slowly in the aisle (like seriously, I had to contemplate the crackers!), more people who would let me into traffic with a friendly blink of the lights vs ignoring me or giving me a rude gesture, and generally more positive interactions with strangers in the world vs a me-first mentality. I’ve also noticed it in the way we talk about and the graces we afford others. It’s hard not to get sucked in to this climate because it feels like it’s all around. We all feel on edge and prickly.  It is not just women, but I am noticing it more in women because, well, I am a woman, and because we are usually so good at supporting each other. Usually I go through the world and catch eyes with another woman and there is a sentiment of “I see you sister – we got this”.  But it doesn’t feel like that so much right now. So my latest thought is that I want to fight back against this.

I want to share an example of two athletes I coach at York. One is in first year and the other in second year of a demanding program. They are our top runners and quite competitive. However, whenever they are together (most of the time), they are pulling each other up and pushing each other along. They support each other and give each other confidence, and are each others’ biggest cheerleaders. As a result they have both continued to run personal bests and finish their races neck in neck. And they are not enormously fussed about which one beats the other. They are just as happy for the other as they are for themselves. This is the women supporting women that I want to be a part of in this world. It is not me or her. It is me and her. Double the win.

Women supporting each other and lifting each other up is something I used to just accept as fact. I’m a bit jarred these days when I see women cutting each other down or coming from a ‘me-or-her’ perspective. The problem is that this is contagious. World politics and our algorithms have us in battle mode. Let’s try to put the gloves down and go back to being supportive of each other – whether we’re strangers in the grocery store or competitors on the roads. I know, it’s hard to go through life with a smile and outstretched hand when you’ve just been given the finger for running down an icy sidewalk, but let’s try. I do think that this is also contagious. And like my York athletes, we will all get pulled up for it. (Men, this goes for you as well, obviously. Not saying I had lower standards for you – I am just speaking from my perspective as a woman).

 

On to tomorrow’s workout – we are back to hills!!

 

A couple of things. 1, I won’t be there bc I have to do a track workout in prep for a track race this weekend. Sorry about that! 2, it’s very cold and hard to generate much power or speed. As such, I think full hills just nice n slow is the key. You’ll be wearing a lot and just getting up will be the goal.

Let’s say 2 sets of 3 x full hill w 5 min “tempo” but I think the tempo should aim to be closer to Marathon Pace (or ATB pace). The focus on this one is the bigger chunks vs speed. Here’s hoping the footing is ok.

 

That is all – have a good one!

 

xo

 

Seanna

January 13, 2026 – Getting the easy right first

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Hey Gang!

 

Don’t the holidays now feel like they were forever ago? Did we even get a break? Haha. Hopefully your motivation and energy levels remember though and they’re tracking a little higher. If not, give them time. Remember: mood follows action. Just start and I promise you’ll get into it.

Ok, so during the holidays I said I was embracing the gray zone – just doing everything at whatever pace or “zone” I felt like. And that totally worked for me with my vibes and energy over the holidays with very little differentiation between what was work (a little less stressful than usual) and what was rest (a little more stressful than usual if you know what I mean). So everything just kind of blended and that was fine. But now I’m back to structured workouts and things that I want to make count. But I think that the thing we forget about the Hard/Easy principle, is that both Hard and Easy have to have equal weight. You can only go hard (or at least benefit from it and do it consistently), if you really plan in and intentionally execute your easy days. I know that intellectually we know this (probably partly because I’ve written about it more than once – haha), but when we’re motivated and in “go” mode, it can be hard to really polarize ourselves optimally. It’s like turning a light switch on and off vs. leaving it on dim. It takes discipline to switch back and forth and actually embrace the “off” when we’re motivated and training hard, but that’s the best way to get the brightest light when it’s “on”.

I’ve been thinking about how this applies to life too. We live in a culture that glamourizes work and industry, and does not honour or really respect rest. But I truly believe that if you don’t claim and utilize rest blocks, your work pieces will become diminished. My schedule now entails traveling to track races on most weekends. That’s ok – I love it. But it means I have to plan in down time throughout the week or else I’ll risk getting burnt out. And down time doesn’t mean groceries, cooking, driving people places. It means reading, vegging, watching shows, … just being “unproductive” for a set amount of time. I can also get up at 5 am to do a workout a few days a week – and truly enjoy it. But only if I build in rest before and after. For every 5 am wake up, I plan a sleep in day the day before and the next day.  When I think about many people in this group, I have a hard time picturing you all giving your rest equal value to your work. When we rest, we are not being lazy or unproductive – we are investing in ourselves to be able to shine and and lean into the work. I know it is hard to justify doing nothing when there is so much to be done, and if we power through one “productive” weekend or evening, we think we’ve found the formula and can just keep performing until a break is offered to us. But that is not how the hard/easy formula works. It’s a ratio. I’m not saying I know the exact ratio, or that it’s the same for everyone. With running it’s a little easier to predict because we have so much data and so many patterns. But I do know that if you can plan and lean into your “easy” you will be able to get much more out of your “hard”. The ideal scenario is that you actually look forward to the hard. I know most of us do – especially at the start. But if we don’t plan in enough easy, the hard can start to dribble into medium-hard, and then there is no differentiation – just the limbo that I was feeling at Christmas break – not hard, but not entirely restful. So as or even before you schedule and dive into all your hard work that will lead to all your accomplishments this year, make sure you also plan in and honour the rest days and moments that will allow you to shine your brightest.

 

On to tomorrow’s workout! Back to Lakeshore and Leslie. We will do another indoor track session or two this winter – let’s keep an eye on the weather and use them when we need/want to.

(oh, and for those who came last week, pls see this link to document and send payment of $12 – thank-you! https://docs.google.com/spreadsheets/d/1yDj8rcSzkd2j1Cmok-djQCazgN6v3bodgccOub_569k/edit?usp=sharing)

Let’s do baseline 800’s. 6-8 x 800 w 90 sec rest. We will do these again closer to race dates and see where we are! This is not a performance pressure workout – just an indicator of baseline fitness.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

January 5, 2026 – Fun goals

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Hi Everyone!

Now is when many of us are trying to get back to the regular routine, and as I type, it’s snowing heavily yet again. Just be patient, be careful, be creative, and do what you can do. There are indoor tracks, treadmills, cross country ski trails, gyms and swimming pools around – letting go of your usual routine might be the mental and physical release you need right now.

I’ve been trying to think about what makes training “fun” as I look ahead to a month or more of not the easiest running and as I try to think about what I want out of 2026. Good company definitely helps, and I’m grateful to this crew for that. Sharing the sloshy footsteps and windy faceburn actually does make some of these outings way more enjoyable than I’d think. But that’s more about getting through individual sessions. When I think about having fun in my training, it’s usually when I have an overarching purpose. Something pulling me along so the effort has intent. And that’s where goals and signing up for races come in – surprisingly. I wanted to write about having fun with our running, and I realized that looking back, some of the most fun I’ve had this past year has been around races and training for races. CIM, Boston, track races, 5K’s, The Beaver Trail race. It’s funny because sometimes I think – I just want running to be low-key and “fun” and that that requires not registering for any races. But I think I’ve realized that despite being hard and uncomfortable and sometimes even a little stressful, the race experiences are what I remember and have encoded in my memory bank as “fun”.

So, when looking ahead at how to try to build more fun into my 2026 year, I think that actually might require some race goals. Not race goals as in times I’m trying to hit, but race goals as in experiences I’m trying to have. I know many in this group have some fun races coming up – London, Chilly, 5K’s, Berlin to name a few. I also know that many of the races I ran last year wouldn’t have happened if someone hadn’t suggested it or invited me along. So as you plan your 2026 year in races, put the word out and ask others to join! Racing never gets easier, but it just might be becoming a bit more fun.

 

On to tomorrow’s workout – LOCATION UPDATE! We have the Monarch indoor track so we will meet there at 6:00 am and start intervals at 6:15 (I figure it might take a bit more time to get sorted and go to the washroom etc.) Show up warmed up as usual though. $15 each and we’ll collect payment after.

 

1 mile @ tempo – can progress to threshold

3 min rest

5 x 300 w 1 min rest

3 min rest

1 mile @ tempo

3 min rest

5 x 300 w 75 sec rest

Option of 1 mile @ MP to finish if training for a spring marathon

 

That is all – see you inside in the am!

 

xo

 

Seanna

 

Tuesday, December 30, 2025 – My relationship with my watch

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Hi Everyone!

Happy New Year’s Eve Eve!!! Hope y’all have access to a treadmill, skis, a pool, a track, an indoor bike, … whatever keeps the lights on while this vortex of ungodly weather continues! And if you need to take a break, just take the break. Now is the time.

About a month ago, my Garmin watch up and died. Just stopped taking a charge. Or maybe it was just done with me. After about 4 weeks of consistently telling me I was becoming less and less fit despite my best efforts, maybe it was trying to tell me it had done all it could do for me and our relationship was over. Whatever the reason, we parted ways, and it was close enough to Christmas that I thought I would hand this gift idea to my husband, so I was about a month without a gps watch. At first I thought it would be hard to detransition from constantly knowing how far and how fast I was running. I had learned to run “blindly” this way, but once you “connect” in that way electronically, it’s hard to go back. I had gotten into looking at my watch for how I should be feeling before trusting what my body was actually telling me. This feels hard – does the pace justify it? Or is this as fast as I ran last week? I also became accustomed to knowing my kilometers to the point so I could update them accurately in my log. Sometimes that meant an extra tour of my block, and other times stopping 200m short of my house because I’d already “hit my number”. I liked to see what my watch thought of my performance after each run – whether it was an easy recovery run or a hard tempo. I wanted to please it. What I didn’t realize until we parted ways, was that the relationship had become emotionally exhausting. Ironic, right? It’s supposed to be there to help me, and in reality it became part of what was draining my batteries. I was never running fully free and alone and in tune with myself. But now, without my gps watch, I started running with my trusty Timex. Just the basic “Start/Stop” function to show me how long I’d been going. Some purists might say even that is too much technology, but I challenge those people to enter a dreamy reverie during a run and even somewhat accurately describe how much time has passed, or head out when tired and a little grumpy and try not to inflate the perceived time lapsed by at least 50%. I do think we need a little grounding to reality in our runs, but maybe a time will come when I’m a loose haired old hippie woman running in the mountains who just runs and stops at will and records nothing. I can see it. But for now, I still like a little bit of technology. I did have some great runs with my little Timex. I just told myself that whether I ran fast or slow, I’d call all my runs a certain pace by time. So 30 minutes would always equal a certain distance, and so would 60 minutes. Then whether I felt good or not, I could just run according to that and carry no extra baggage. I do recognize that I’m that annoying friend who tends, despite herself, to ask at the end of a run how far we actually went. But I don’t ask the pace and I don’t ask continually – just once – at the end. So not much changed in my training other than I felt freer, more self-deterministic, less judged and maybe a little happily and undeservedly optimistic. I know many of you run this way already and are saying in your heads right now: “Seanna – this is the normal and healthy way to go for runs!” I know this. But it’s also so luring to know and track every detail, and to be validated when things are going well, and to have little electronic kudos on your wrist telling you you’ve hit your goal and you’re tracking towards your goal.

I did end up getting a new Garmin for Christmas. So I’ve transitioned back to doing a few runs with it (not all my workouts though). It’s no longer telling me I’m getting worse, but it’s also not really singing my praises. I’m trying to create a healthier relationship with boundaries.  I will check in less often and won’t take what it says too seriously. And if it starts telling me I suck a little too frequently, it’s out on the street with its bags – I’ve already proven I’m an independent woman and I don’t need it.

 

On to tomorrow’s workout! I think we’re all on different schedules this week so I won’t suggest a time for this workout – I’ll just set out the details and as usual, do as many as feel right for you.

Here is the option for hills if you can find one with good footing!

2 x full (400m) hill, 5 min tempo

3 x half hill, 5 min tempo

1 full, 1 half hill, 5 min tempo

Feel free to meet up in groups at times that work for you!

 

Have an awesome New Year.

 

xo

 

Seanna

Tuesday, December 23, 2025 – Holding our goals loosely

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Hi Everyone!

Hope you’re all getting all the stuff you need to get done done, and are able to find some relaxation and cheer amidst the busyness! We basically have two weeks until we jump back into our regular schedules and expectations, so this is a good time to slow down, enjoy the moments with friends and family, and allow yourself to reflect on the year behind and think about the one ahead. Sometimes it takes not moving frantically forward in order to actually reflect calmly.

I’ve been thinking about my past year in running. I set some pretty big goals. They seemed possible, but not easy. That’s the motivating thing about goals. I wanted to run under 3hrs in the marathon and I wanted to run under 5 minutes in the 1500. I did not achieve either of them. But when I think about my training and efforts in going for both of those, I have nothing but positive feelings. They were hard, meaningful and fun. For the marathon I was training with a group of similarly motivated, enthusiastic and hardworking friends. We did long workouts on the spit, in Mount Pleasant Cemetery, along Lakeshore, often in the dark. I think back on that time and it gives me confidence that although I’m not always doing those things, I’m capable of it. Then a group of us went to California and raced together. I ran 3:04 – not my goal. But what an entirely great experience. One of those that leaves a lasting footprint in your memory in a positive way. Then I tried to stretch my fitness along as another group of us trained for and ran the Boston Marathon. My goal for that one was to run conservatively, enjoy the process, and run with no pressure. I also failed at that goal! I went out too hard and ended up walking for a bunch of it. But I also had so much fun in that failure! When I reflect on Boston, I don’t think about my time at all (in fact I actually forget what I ran) – I think about being there with my friends and again, working hard together in a communal experience. Then this summer I decided to try another crack at breaking 5 minutes in the 1500 (I’ve run 5:00-something the last two summers). I trained hard, making my way out to the west end on hot summer nights to run with a group of young runners much faster than me. Some of those workouts left me sitting limply by the side of the track by the end, unable to talk or move for 10 minutes. And the races. They were all weeknight evenings, either in Hamilton, at York or here in Toronto, often late into the night. Many were efforts of frustration and humility. Then in one race I ran 5:01:00 and that was the closest I got to my goal. And now I’m looking back at that summer of hot track training and racing with nostalgia. Somehow that was also very fun!! Again, I’m not upset that I didn’t achieve my goal. Having something to shoot for made the whole process meaningful and worthwhile. I guess it’s true what they say – if you can commit to the process, that’s what it’s really all about.

I have a few “likely out of reach” goals I’m going to aim for this year. But now I know I can hold the outcomes of these goals loosely. Success to me isn’t defined by whether I actually achieve them. Of course I will try – I mean, that is what a goal is. It gives structure to the effort. But I will just as likely fail as succeed, and I’m ok with that. My identity and enjoyment don’t depend on the outcomes of my running. But working towards something I care about alongside people I love definitely keeps me happy, grounded and growing as I float along from inconsequential goal to goal.

 

On to tomorrow’s workout! Yes, we will meet tomorrow but at a WAY more relaxed time of 6:30 am! 6:30 drills, 6:40 GO.

Let’s just do tempo miles. If you’re in the mood to jog and talk, these are a good one for that. 3-5 depending on intensity. If we really keep them tempo, 5 shouldn’t feel like a stretch. It’s when it creeps into threshold land that they get hard. So govern yourselves accordingly. 3 minutes between each.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

Tuesday, December 16, 2026 – Running as a unifier

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Hi Everyone!

 

No races that I know of this past weekend. I think we have a bit of a lull in races before Spring races, but that’s not a bad thing! Different types of runs which aren’t overly directed are fun to do. On that note, this Friday we are doing the Kringlewood run – meet at The Rooster coffee shop at 6:10 am and we’ll start running at 6:15! Also, if you want to do drills, plyos and strides at Monarch on Sunday at 7:30 am, it is available to us and I will be there! $7.50 per person for the track use.

Now that the housekeeping is done, I want to send a Happy Hannukah message to all our Jewish friends in this group. Also, it’s hard to say that and not also take a moment to recognize the victims of the horrific attack on the Jewish community in Australia. Our hearts are with you at this time, and we’re grieving with you.

A friend in this group was asking me questions for an article he’s researching about things that make the younger generation of runners (Gen Z) unique. Most of our group is made up of Gen X and Millennials, and I love that a number of us have now brought some of our kids to workouts so we sometimes span three different “generations”. I was trying hard to think about what made the youngest generation unique or different in their approach to running or workouts – and I couldn’t really think of anything. Of course they are very different in their world views and experiences and beliefs and even language. But when it comes to running, I feel like those differences aren’t apparent at all, and we’re all just runners. I’ve always thought this about running. Backgrounds and differences melt away when we’re putting one foot in front of the other side by side. When you’re working hard and struggling against your own mind and body in a tough workout, and you’re doing it beside someone who you know is going through the same thing, it is impossible not to feel some respect and camaraderie. Similarly, when you’re enjoying a pleasant, less arduous run, and you’re feeling light and optimistic, and you pass a fellow runner doing the same, there is a sense of shared pleasure which is hard to explain to someone who isn’t doing it. Whenever I’m in a race, or a workout, or on a run, and I’m surrounded by other runners, I might feel nervous, or competitive, or in my own daydreamy world, but I always feel known and understood by the runners around me. What I’m trying to explain is that there is so much more that makes us the same when we’re running than all of the differences which appear when we’re not. We’re different faiths, economic backgrounds, genders, ages, political beliefs, ethnicities, … but when asked, I really could not point to one of these things which would make someone stand out as different in a running group. When we’re running, we’re just runners. I really tried to come up with something that felt unique or different about Gen Z runners – and I couldn’t. And I realized, that’s the beauty of it. 18 year olds can run with 55 year olds, and there is no age difference. I’m not so naïve as to think running can bring world peace, but in times when it feels like there are so many differences between us, and misunderstandings and hate appear too frequently, it is nice to have a place where our similarities can outweigh our differences, respect can replace fear, and love can take over from hate. Let’s keep shining our lights.

 

On to tomorrow’s workout – Lakeshore and Leslie – 6:05 Drills, 6:15 GO!

It should be a tad warmer tomorrow and fingers crossed for good footing. Let’s do the continuous workout of 400 threshold into 400 marathon pace. 2 sets of 6 x 400, continuous, alternating paces. 2 mins bw sets.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

Tuesday, December 9, 2025 – Going medium

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Hi Everyone!

 

Congrats to those who braved the always icy conditions and ran the Blacktoe (née Tannenbaum) 10K on the weekend! We had Chris F, Andrew H, Adam, Karen, Cheryl and Leigh Anne! Those were some tough conditions from what I saw and the leaders apparently mostly ran at least 2 mins off their pb’s, so adjust your self-reviews accordingly.

This past week I’ve been enjoying some time off structured training. The funny thing about taking time off is that it really recharges your batteries. So much so that it’s not long before you feel yourself picking it up a bit at the end of an easy run, or having the mental and physical desire to tack a few more kilometers onto a run. Or maybe your easy/recovery runs stay the same, but you find yourself going to the gym more and lifting weights which you never quite had enough energy for when you were training hard. I like this medium zone of training. I am finding a renewed and flourishing satisfaction in these mid-hard efforts. They feel good, I get to push hard, but not too hard, and they’re never mentally taxing. They result in endorphins with none of the stress-induced cortisol of anticipating a hard workout or digging yourself into a hole. I am going to be bold and go out and say it: screw the hard/easy principle – I’m embracing the medium zone!

I know the hard/easy is the most desirable for pure end results. Go hard on your had days and easy on your easy days. Ya, ya, we know. But maximizing your hard days is actually really hard when you’re trying to do it a few times a week, and deciding whether you’re going easy enough on your easy days also takes some mental effort and discipline. When we’re training for a goal, we often commit to this type of training, and yes, it pays off. But “training” without overthinking is actually kind of fun. Going hard-ish when you feel like it, allowing yourself to go “too far” one day and “not fast enough” another just because that’s what your body and mind want to do on those days, is quite a satisfying way to “train”. Even in lifting weights. I’m so sick of the “lift heavy” messaging. What if I just want to lift medium-heavy? Can I do that please? I don’t want to bleed out of my eyeballs every time I set foot in the gym. I want to throw a few weights around, do some stretching, maybe 50% socializing, and return again the next day! And when I run, I’ll decide mid-run how far I’ll go. If I’m well rested, my pace will probably land right in between “recovery” and “training” – the dreaded gray zone of medium hard. I like that pace. It feels good. So I’m gonna do it.

I’m going to try a month of this medium zone training. I know I’m not going to get super fit, but guess what – I don’t currently care. I’m going to enjoy it. I know I’ll probably get excited about some goal at some point in the future and start more disciplined training again then. But for now, I’m going medium hard and enjoying it.

On to tomorrow’s workout: Lakeshore and Leslie – 6:05 Drills, 6:15 GO!

1 mile tempo to wup

2 min rest

2 x 800 w 1:45

2 min rest

3 x 600 w 1:30

2 min rest

3 x 300 w 1:15

Option of 1 mile tempo to finish (this only if you’re currently training for an early spring marathon)

 

I’ll come out to start you off and then will head to the gym.

That is all – see you in the am!

xo

 

Seanna

Tuesday, December 2, 2025 – Taking breaks

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Hey Gang!

 

I don’t think there were any races this weekend unless you ran Nationals Cross-Country. Pearce and I did. They were as expected: brutal conditions on a brutal course with ankle thick mud mixed with snow for every step. So fun! Last time I ran nationals cross country I threw out my spikes and quit that discipline for four years. Wonder how long it’ll take me to return this time… Anyway, regardless of whether I’ll ever do cross country again, I am taking a training break.

So of course, this is what I’ve been thinking about. Why it is so hard for some of us to take a break. I think there are multiple factors going on. One is that training has become so embedded in how we structure our schedules and how we feel, that we can feel a little untethered and potentially low when it’s not a predictable part of our days.  What will become of us if we don’t have our planned runs and workouts? Will we devolve into blobs of motionless goo? Can we be trusted with our own sense of how much physical effort to exert where if we don’t have a plan telling us what to do? What if we can’t be and we stop moving forward altogether and all those positive attributes we’ve heard said about us (we’re go-getters, we’re disciplined, we do hard things, we set good examples) don’t hold true anymore and we become a completely different person and the rest of our lives follow suit and we completely unravel and we end up sad, destitute, and stuck on our couches for days on end, as completely out of shape blobs, and we’ll never be able to get into shape again? I’m obviously making the point of how ridiculous this sounds when actually spelled out, but it is how we can feel sometimes.

Another thing that keeps us from taking the breaks we need is our connection to our social networks. This one is a little more real. It’s true that the running friends we have are important parts of our lives and we can begin to take it for granted that we will see them for weekly catchups when we run and have a captive audience for our trials or stories when we need them. They don’t all have to be “bear your soul” moments – some people who we see weekly at group runs or at workouts just make us feel good and add a spark to our day. And we miss that connection when we take a break, and this can leave a little hole. But the positive here is that if we never took a break we could continue to take these relationships for granted. When we have a chance to miss them, it might prompt us to reach out in a non-running related manner, and extend our valued relationships beyond just running. We will come back and fall back into it when our break is over, but it’s a good reminder to also show up for our running friends who aren’t running  for varied reasons in other ways as well.

And finally, one of my personal biggest barriers to taking extended breaks is the fomo. I love coming up with “fun” workouts and I love working hard with a group of like-minded people. When I see others training and doing challenging workouts, I find it very hard to stay on the sidelines. I want to participate and join in and challenge myself and see how it feels! I love that feeling and it’s so hard to watch others get to do it when I’m not. But I have to remember that the way cycles work, there will always be someone in the middle of a training build for something, while others are taking their much needed break. There is always someone going hard, but we can’t all be going hard all the time. The most confident people can accept this and not have to continually do what the hardest workers at the time are doing. That only leads to breakdown. And it’s really only fun to work hard when the hard work feels good. When you need a break, it stops being fun. And then you’ve lost the point.

So take your break! If you’re sick or injured and on a forced break, same mental hurdles and same rules apply. You will come back stronger, your friendships might go deeper, and you will not have missed out on anything you can’t get right back into.  Try to enjoy it. I promise you won’t turn into an unrecognizable blob.

On to tomorrow’s workout!

Back to Lakeshore and Leslie: 6:05 Drills, 6:15 GO! I’ll come to cheer/jog/start you off.

  1. 4 x 1 mile tempo. Just nice n steady – go by feel. 2 minutes in between.
  2. If racing Tannenbaum, 1 mile tempo (can start tempo and build to 10K race pace for the last 400m), 3 min rest, 4 x 300m @ 10K pace w 90 sec rest.

That is all – see you in the a.m.!

 

xo

 

Seanna