Love Letters to My Crew – Page 49

Magic Bullets

July 20, 2021/in Love Letters 2021/by RWadmin

Hi Everyone!

Hope you’re all managing to stay cool and drinking lots of water (dehydration can sneak up on you when you’re going from heat to air conditioning). Also, let’s just stay aware of this smog that is hanging over the city – it is particulates from forest fires, so if you’re feeling any irritation in your lungs or feeling light headed, back off. Hopefully some rain tonight will clear it out.

What I’ve been thinking about is our strange irrationality as humans (again). What if I told you you could take a pill that would give you greater exercise adaptation, increased muscle growth, bone building and fat burning? It would also be your recovery salve when you’re injured as it would increase your recovery rate by increasing protein synthesis. And it would increase your motivation to work out and make your workouts feel easier? Would you take it? How much would you pay for it? Consider how much you invest in all of your other products that give you a slight edge. Now what if I told you it was free? Yes, I’m talking about sleep.

This is where we become irrational. Yes, workouts are important, and fitting them into our busy days are hard. And the truth is, you won’t get fitter and stronger if you have nothing to recover from. But continually depriving yourself of sleep in order to work out will eventually lead to diminishing gains if not injury.

I’m not lecturing, just reminding you of something to remain aware of as you lean into training at the same time that you rediscover patios and socializing, and your kids and partners get busier, and work is not slowing down. None of these things should be taken off the table. But please remember that sleep is not the one that should constantly be compromised. It won’t help you. Rationally, if you want the best results from your efforts, the smartest thing to do is to compromise your workouts every now and then in favour of sleep. We think if it doesn’t feel hard, we’re not working towards our goals – but that is not the truth. I’m telling you that. So shut off that part of your brain that is compulsively telling you to “push through” and take the advice that will actually get you fitter, stronger, faster. Sleep!!!! It actually is a magic bullet.

Ok, onto Wednesday workout!

1K tempo; 2 min rec, 6 x 600 @ 5K pace w 1:30, 3 min rec; 1K tempo
If doing this fartlek style: 4 mins tempo, 2 min easy, 6 x 2 min Hard, 1:30 Easy, 3 min easy, 4 min tempo
If on a recovery week (like me!) feel free to join me for jogging, strides and mobility

That’s all – have a good one and see you out there! (Lakeshore & Leslie at 6:15 J)

xo

Seanna

Set-Backs

July 20, 2021/in Love Letters 2021/by RWadmin

Hi Gang!

Many of us are getting into the groove of summer training. We have fall goals on the horizon and are excited to work towards them. This is what we love! Big goals with plans filled with hard work and fun in order to get us there.

As we start out and map everything out, I just want to set you all up with one expectation: expect the odd set-back. Most people will not have a completely smooth journey and be able to follow their plan 100% to the letter. That is expected. Most of us will confront schedule changes, energy ebbs and flows, injuries, life events that will lead to set-backs – large or small. That is OK. That is all part of the journey. These set-backs, and how we handle them, are actually more significant for our growth and learning as athletes than a smooth road.

I was listening to an interview with LeBron James. He was talking about his kids. He said they would never have the same drive as him because he could never recreate the circumstances that led to where he is. He grew up poor, in a single parent household, in rough neighbourhoods and schools. His kids have a stable family, live in wealthy neighbourhoods, and go to private schools. Of course this is what he wants to give them, but LeBron also said, I wish for my kids enough hardship and obstacles in their lives that they can grow and learn.

As parents and as coaches or leaders, we all sort of hope for this, but yet we would never put hardships or obstacles in our kids or athletes’ way on purpose. Rather, when they experience them, we don’t stress about it or try to fix it, but rather let our kids/athletes/mentees struggle and grow through the challenge – even if it’s uncomfortable.

So, as much as I hope for smooth journeys for all of you, I know as a matter of odds and experience that that won’t be the case. And when we each hit our own set-backs, although I won’t be celebrating them (they are tough), I also won’t be stressing and cursing and wishing it were different. We all have the opportunity to gain wisdom, self-knowledge and strength with every new challenge, difficulty and failure if we are able to accept them, use them, and move on. So whatever happens, this will be a great season for all of us J

On to our Wednesday Workout: (6:15 am start at Lakeshore and Leslie)

2-3 sets of: 800-800-400. 1:30 between reps, 3-4 mins (and 400m easy jog back) bw sets. Marathoners, do three sets as half marathon/8K pace. 5K runners do 2 sets as 10K/5K pace.
If doing this fartlek style: 3min-3min-1:30 w 1:30 bw reps, 3-4 mins bw sets
Tempo: 3 x 5 min w 3 min (unless you’re a marathoner doing work in your long run this weekend)

See you out there!

xo

Seanna

Make the hard things easier

July 10, 2021/in Love Letters 2021/by RWadmin

Hi Everyone!

I can’t tell you how great it’s been to see faces to work out live with again – for running and boot camps in the park! I’m loving it.

What I’ve been thinking about this week is about making hard things easier. Sometimes, once we’ve gotten our heads around doing something hard, we seem to want to lean in and make it even harder on ourselves. We don’t have to do that. Many of us are just getting going on some bigger training which is ramping up. Let’s try to find ways to make the hard things as easy as possible. For example, if you’re exhausted and need extra sleep, don’t wake up at 5 am to do your run. If it’s the hottest day of the year, don’t rigidly stick to your plan and do your long run on that day anyway – move things around – don’t punish yourself! Work your routine so you can ride/run/swim with friends who help you laugh. One of my training buddies told me that her coach advised her to bring her favourite chocolate bar on her long rides – I love that advice. And don’t run fasted – that’s hard. Instead, eat yummy food before and after your workouts. Stop at water fountains. Bring your favourite sports drink. Buy the new shoes or shorts that are comfy and make you feel good. Whatever you can do to make the hard things easier, do that. This is not a toughness competition – it’s training for a specific thing. Being tired or uncomfortable or grumpy will not help you to do that thing. We are doing enough hard things already – instead of reveling in how hard they are, figure out how to make them feel easy – that’s the trick to long term sustainability!

Onto the hard-ish (but fun!) things for this week:

Boston people, remember the downhills are just as important as the uphills. You want to come out of that first half with as little muscle damage and fatigue as possible. So let’s do this: half to 2/3 your usual number of hills but focus on going downhill a little more quickly and smoothly than usual. You won’t be as recovered going up, but that’s ok – the focus is on the blend. THEN finish with 3 x 5 min @ marathon race pace with 3 min easy.
5K people: do an equal number of full hills and half hills. Finish with 3-4 x flat fast strides.
People who are camping and don’t have a hill: 6 x 2 min Hard, 1 min easy, 3 min easy, 3 x 5 min @ mara race pace w 3 min easy

Tempos are written on your plans.

Enjoy all and stay cool!!!!

xo

Seanna