This is what it feels like!

Hi All!


First up I want to congratulate everyone on their resiliency and positive attitudes in training (or accepting not training) through what has been a pretty challenging week and winter with the snow, cold and lack of gyms or indoor tracks. Don’t forget that if you’re training for a marathon, one of the most important things to practice is patience! So we’re all working that muscle.


I think in my last email I mentioned I’d come back to Keira D’Amatto and her recent American Record in the marathon. So here I am again. I’m probably not done yet either. But what I’ve been thinking about this time is about a post which one of her pacers – Calum Neff – posted. He said that for most of the race, he could tell that Keira was not “flowing” and did not feel good. The pace was strained and uncomfortable. He looked at the clock at 20 miles and they were just barely hanging onto their mark and it wasn’t easy. Then he said something to Keira – “THIS is what it feels like to run an American record!” Like, d-uh. But so good! Of course! Of course it isn’t going to feel easy! But just that reminder that it’s ok for hard things to feel hard. Don’t panic. Don’t fight it. Don’t tell yourself the feeling shouldn’t be there or is signaling something is wrong. This is just what it feels like!


Sometimes running paces and times seem to come with an easier effort than others. I don’t always trust my memory in telling me how easy I recall something to have been though. When I end up with a good result, I always remember it as having been easier. I know that’s my storytelling brain though and probably wasn’t the case in the moment. So then when I’m back in the moment I could easily think “it shouldn’t feel this hard”. But it should. This is what it feels like. It’s what it feels like to get back into shape. It’s what it feels like to train through a Canadian winter for a spring marathon. It’s what it feels like to run your 5th or 6th repeat at a pace you’re not sure your legs can hold onto. It’s what it feels like to extend your long runs beyond what you’re used to. It’s what it feels like to run on dead legs after a bike workout. It’s what it feels like 5 minutes into a tempo pace when you’re sure you can’t hold it but have 5 minutes to go. You’re not weak or doing it wrong – it’s SUPPOSED to feel like that! The best you can do is not attach the feeling to anything else – just accept it and keep going. And as Neff said, the real feeling you’re chasing comes at the end. And that will feel soooo good.


Onto tomorrow’s Workout!


Guys, it’s supposed to be -20C with a windchill of -29C at 6 am. All feelings aside, I think this is just not safe or very effective for a good interval workout. The footing isn’t great as of this am, running hard in that cold is very tough on your body, hitting paces is near impossible, and risk of injury goes way up. So I will give you options:


  1. If you have a treadmill or are currently somewhere warm with solid footing, here is the workout: 1600 (1:45 rest) 1200 (1:45 rest) 800 (1:30 rest) 600 (1:15 rest) 400 (1:00 rest) 2 x 200 (45 sec rest)

Start at 10K pace and get a bit faster with each one as you go.

  1. Or do similar fartlek style by effort: 6-5-4-3-2-1-1 min Hard, 1:45-1 min easy
  2. Do a workout on the bike trainer (actually I just read a really interesting study showing that high intensity bike workouts boosted Vo2max levels in runners which translated to faster running times with no additional running training) – Do the same efforts as above, but if you have the time, repeat 2 x (sorry – your body can just handle more intensity on the bike, so go for it!) – 3 min easy pedalling bw sets
  3. If you want to show up at 6:15 at Leslie and Lakeshore for a social, I will plan to be there. Wearing LOTS of clothes! Then I will do option 3 later in the day.
  4. Strength train. ALWAYS helps. (msg me if you need ideas)


That is all – have a great one – stay safe, stay upright and stay warm!





It’s only fun if it’s fun

Hi Everyone!


Hope you’re all getting out to play in the snow dump we got yesterday. I know that for many a huge weather event like this can cause serious disruptions, struggle and hardship. That’s not to be dismissed or taken lightly. But for many of us (especially if you’re in the under-20 crowd), it seems to have unlocked a sense of fun. I know many of us got outside yesterday and today whether on toboggans, snowshoes, skis, or even in running shoes, and the attitude I sensed was one of adventure and fun.


As many of you fans of running probably know, the American marathon record of 16 years was just broken this past weekend in Houston by Keira D’Amato in a time of 2hrs and 19 minutes. You might be saying, “Who??” D’Amato is a 37-year old mother of two and realtor. More about her story in a later newsletter, but what has struck me the most about her is her sense of “fun” in her running. From an article on her prior to her record: “D’Amato recalls two “fun-memorable” workouts that she did prior to her 5000-meter time trial. (She says “fun” a lot in conversation.)” The “fun” workout was 41 x 200 which she did to play a joke on her coach.


When reading about D’Amato I also think of Molly Seidel. Seidel was another runner who seemingly came out of “nowhere” to finish third in the marathon at the Tokyo Olympics. Seidel also exudes a sense of “fun” when she runs. She likes running with amateurs more than pros because they remind her that running part of her life – not her whole life. She had so much fun before the Olympic marathon, just enjoying herself and the moment, that the British team afterwards told her they were wondering whether she’d even finish the race because she was having too much fun in the hotel. Seidel also recently set the FKT (fastest known time) for a 10K dressed in a turkey suit (34:33 if you were wondering).


There are many athletes and people at the top of their game who I admire, but these ladies have something special. They know how to get the most out of themselves by being true to themselves and keeping it fun. I know we all know how to have fun – I’ve seen it in all of you! The trick is trying to keep that attitude going. I’m not saying absolutely every run has to be a barrel of laughs, but it is definitely possible to have fun doing hard things. It’s up to all of us to figure out how to tap into that mindset and make adjustments so that our training resembles our own sense of fun. As my friend recently reminded me, her coach used to tell her “It’s only fun if it’s fun”. Sounds simple, but say it to yourself a few times. It’s actually pretty meaningful.


Ok, onto tomorrow’s FUN workout!

(it’s actually pretty standard. You have to bring the fun 😉 )


  1. 4-8 x 800 w 1:30 rest

That is all. I’ve given a range based on where you are in your training. The key here is to keep them all a similar pace. Let’s not worry too much about pace because although the path is cleared, I’m not sure how salted vs slippery it will be. Basically this is a benchmark workout which we will revisit later on, so it’s ok if it’s not your absolute best ever – in fact better if it’s not. This is the start from which you will get faster.


I will be there at 6:05 for drills, 6:15 GO time.


Hope to see ya there!







Charging Forward

Hi Everyone!


Hope you’re all figuring out your layering and bundling for running this winter. I’ve made a few misjudgements this past week, but I think I’m getting the hang of it again.


You know what else I’ve been feeling these past two weeks – besides cold? All of your positive energy and excitement towards running. And it’s really rubbing off on me! We’re entering our second winter of COVID restrictions and looking at our third spring of race uncertainties and potential cancellations. And do you know what I feel we’ve learned? To stop getting beaten down by it. We’ve been through this. We know how it goes. We train hard towards our goals, but we remain flexible and nimble and adaptable if they change. We don’t moan and complain and sit on the couch and wait it out. We get out there and charge ahead, and every now and then the clouds break and we get to run a race or go to a destination, even if it’s not exactly how it used to be, and we celebrate that. I’m feeling like this January, despite restrictions on gatherings, gym and other closures, race uncertainties, an inability to make absolute plans, and really an unknown deadline to all of it, we are going forward with the energy and enthusiasm of the pre-2020 years! Obviously this is something that comes from a pre-learned pattern. We know how to get excited and work together to share our energy. This is resiliency. It’s standing tall despite the waves crashing over us. And it’s not just going through the motions in order to be defiant – I can tell it’s a true sensation of “I’m not beaten down, I’m excited to charge ahead”. I can tell this from the attitudes that I’m seeing showing up to runs and workouts. I can tell from the conversations I’m hearing around race goals and training plans. I can tell from workouts I’ve done with people where we’ve found that old energy of leaning in together again. It all feels like less of a struggle and more like enthusiasm and fun. And it’s contagious! (sorry – trigger word). But seriously, I’m super excited and super proud of us. Maybe we let ourselves get down for a bit there, but damn – we know when enough is enough! Time to work together, get fit, and charge towards new goals. Thank-you for sharing that with me.


Onto tomorrow’s workout:


Hills with a twist:

  1. Meet at the Riverdale Clubhouse (Riverdale Park, south side, at Broadview).
    1. 4-6 x hard up the cement hill (from the washrooms all the way to the sidewalk = ~ 200m) – run back down between reps. Take 2 mins at the top, THEN run 8 mins tempo (up Broadview to Danforth is about 1K so most won’t get further than that in an out-and back). REPEAT. So 8-12 x hills, 2 x 8 min total.


I’m not sure how this will feel, with the volume and intensity which is why there’s such a range. If we consider they’re about half of Pottery distance-wise, then that’s a pretty good volume with the tempo pieces.


The reasoning behind this: We know how to run hills and we know how to run hard. People running hilly races (Boston, Around The Bay, even Mississauga with a significant jarring downhill first portion) need to know how to run hard in between hills. So … practice makes perfect!


*I am getting boosted this aft so really hoping for minimal side-effects but will def be there even if I can’t fully participate


Thanks All – see you soon!






Hi Everyone!


As we re-enter the now familiar routine of closures and restrictions, I think it’s more important than ever to look at our goals and resolutions for 2022. Not in the “I want to improve myself” sense, but in the “what excites and drives me” sense.


I agree, at this current moment, it’s not easy to feel bright, inspired and optimistic. Especially if we are on social media and allow ourselves to listen to too much of other peoples’ negative headspaces. So here’s my challenge to you: find a way to get yourself inspired and excited for what’s next. Screw the negative bullshit and find a person or event or challenge that gets you fired up. I know we all know how to take a deep breath and get to work on hard things that we “should” be doing. That’s not what I want for this year’s goals. I want you to find that inner spark of passion. I know it’s there – we’ve all had it at some point. You may have to work a little to rekindle it. So work for it. Take some time to really think about what inspires you and gets you excited. Read stories of other people who have this spark. Here are some I’ve found inspiring lately: Tommy Rivs, Shalane Flannagan, Lanni Marchant. If you don’t know their stories, look them up, but basically they’ve all been dealt different life circumstances and challenges and continue to find passion and purpose through running – all three in very different forms than they once did. There are more out there. Look for them (and share them!)


Wayne Gretzky said that no one ever once told him to practice as a kid. The hours he spent on the ice alone in his backyard which eventually developed him into “The Great One” came from his own inner flame. It wasn’t  a work ethic or talent that drove his success – it was passion.


So this year, don’t try to better yourself, or improve a time or a habit just because you think you should. Instead, find a way to rekindle your passion. When you have that drive, you won’t need willpower or discipline to keep going, and obstacles like restrictions, closures and cancellations will only be pylons to sidestep as you follow your inner path.



Onto tomorrow’s workout! (Gatherings are now limited to 10 ppl outdoors. Let’s see who shows up tomorrow – if we’re more than 10 we can split into two groups and start at opposite sides of the path and run towards each other.)

I will be there for 6:05 drills, 6:15 GO TIME. If anyone wants to group up for an earlier or later time, feel free!


  1. 6-10 x 600 w 200 jog.

The key to this workout is keeping it continuous (we’ve done this one before). Keep the 600’s at 10K effort – no faster and the 200’s at a pace that is not an easy jog. As you adapt and improve on this workout, the parameter that changes is that your 200’s get faster. The stimulus here is teaching your body to deal with and use lactate as fuel. So don’t get hung up on your 600 times – work for the effect, not the workout “performance”.



  1. If doing this fartlek style, 6-10 x 2:30 Hard(ish), 45 seconds Medium


Please let me know if anyone has any questions!


Hope to see some of you tomorrow.






Adjusting our sails

Hi Everyone!


Hope you’re all having happy and healthy holidays. I know this year they’ve been filled with a fair bit of anxiety and plan changes for most, but man – are we ever working and strengthening those resiliency muscles!


I’m currently surrounded by and hanging out with windsurfers. A different species from runners to be sure. In order to become a good windsurfer, you have to be fairly driven and hard-working as there is a significant learning curve – especially at the beginning. But the interesting thing about windsurfers is that while they are driven and focused, they also have to be incredibly flexible and open-minded. When your entire sport relies on wind and waves, you have to have the right attitude or you’ll go crazy. There is just so much you can’t control. You have to be optimistic, and ready to go when it’s good, but accept the waiting period when it’s not. You also have to be ready to make changes when the weather changes. You may have rigged up a certain sized sail and headed out, only to find the wind has changed. You then have to come in, de-rig, and rig up a new sail to fit the new conditions. That’s just what you accept as part of the sport – you adapt and change according to the conditions. And when the conditions are good, you delight in it, and don’t take any of it for granted. Because you know it will change again.


I think there’s a lot we runners can take from this attitude and approach to life. We are used to being able to control so many variables. We plan out and strive to hit specific mileage and pace targets weeks and months in advance, without holding a space for the things we can’t control. We are not used to adjusting our sails or waiting with patient optimism and excitement for a new window of opportunity to open up. We stress when things go off plan and have a hard time waking up and saying “I will approach my day based on what the day and conditions have given me”. Instead, we try to force our plan into the day, even if it really doesn’t fit.


Fair: planning and training for running and endurance events is quite different than action sports. But as we make goals and plans for the new year, maybe we can borrow some of the mindset and attitudes from other athletes that might serve us better – especially in times of unpredictability. I’m going to try to be better at adjusting my sails based on conditions, delighting in the good days, and patiently waiting out the bad ones.


Workout for this week:


For this week I know many are still away and on different schedules, so let’s do a fartlek workout which you can do when, where and with whom suits you:


10-15 min easy jog warm-up, 4 sets of 3-2-1 min Hard with 1 min easy, 3 min easy b/w sets, 10 min easy jog c-dn


Have a great one and HAPPY NEW YEAR!!!! Looking forward to seeing y’all in 2022 





Control what you can

Hi Everyone!


Well, what can I say. This is supposed to be a rejoicing and celebrating time, but for many of us right now it is mixed with a large dose of anxiety, disappointment and maybe even illness. That’s not to say it’s all bad – we will still do what we can to celebrate with our loved ones and get outside for runs and play and read good books and eat good food and drink good drinks.


This makes me think of the anxiety many athletes feel before big competitions. Sports psychologists and coaches have to remind us that we should only spend energy on things we can control. And even that – within reason. Here’s what we can control: showing up to workouts, working on our positive mindset throughout workouts, our nutrition, our sleep (to an extent), how we will conduct ourselves within the race. Here is what we can’t control: the weather on the day of our competition, who else will show up, what our competitors will do, whether we get sick or injured over the course of training. We are told to be as prepared as we can with what we can control, and take a deep breath, and not worry about the uncontrollables. As long as we are confident with what we’ve done then we will do our best and accept the outcome. And again – this is all within reason. Most athletes will probably reflect that there was a tiny bit more they could have done, but at a certain point that becomes obsessive, and you just have to be ok with what you’ve done as your best effort. Not to mention, doing “more” could start to bring diminishing returns.


I feel like a similar mindset might help us right now. Yes, there are many things we can control. Get on top of those things. We can get vaccinated, get boosted, wear masks, follow public health guidelines, work on our compassionate mindset … But at a certain point we have to say “I’m doing all I can do within reason” and then be ok with that. We shouldn’t expend energy on things we can’t control: what other people are doing, what mutations the virus will take next, what restrictions we’ll be facing next. At some point we just have to say, I’ve done the best I can and I will deal with whatever comes my way. Locking yourself in a cave with no social contact or activities for an unforeseeable future is likely not going to benefit your overall health and well-being – that’s the obsessive mindset leading to diminishing returns. So do what you can and then be ready to deal with whatever comes your way.  And while we’re at it, let’s all throw in a good dose of compassion and grace for ourselves and our neighbours. We could all use more of that.



Workout for this week is hills!

With a twist. For these ones, here’s the drill (and only if the footing is ok – I’m not sure what it’s like in TO right now):

Run down fast, up easy.

The key here is to run down with a strong stride and mid-to-forefoot strike (vs. sitting back on your heels). This does two things: 1 – reinforces a long stride length with power (not over-striding, but covering more ground with each stride) and 2 – really works those eccentric contractions for strength. Coming down with more force will be harder on your muscles. Expect to feel a little sore the next day, but this is good training for those of you getting ready for hilly races!

Same number as usual – don’t raise the volume – this is a new strength stimulus!


Pottery or hill in the Beach. I leave it to you guys to coordinate.


Enjoy! I’ll do my own version here.








Restorative training

Hi All!


Wow, December can feel hectic, can’t it? For most people December is a good time to exercise restoratively. What does this mean? As with most things in life – it’s different for everyone!


That’s one of the things I love about coaching and advising people – there is no one prescription of “take this and call me in January”. We have to understand ourselves before we jump into what someone has told us we need.


I’m sure we’ve all heard the well-meaning advice from non-running friends who say “just take a break when you’re super busy – relax!” Ha. Ha. Ha. When has not running ever made any of us feel more relaxed? But what I’m learning is that different types of stimuli are more restorative to certain people and others for others. For example, I know there are many in this group who love nothing more than a good long swim to unwind. I would like to do these, but they take all my mental and physical energy and they are certainly not relaxing. For myself, any long run up to 90 minutes can feel restorative. I have a low sensitivity to this stimulus and so I can do it and feel mentally and physically recharged. I like short sprints and strength, but I have a high sensitivity to those stimuli – I can feel sore for days and I can’t do too much of it before I’m fried. For others it’s the opposite – the gym might be where they recharge and the long runs can feel draining. I know some people who find that yoga puts them into a rage! I find that hilarious. But then – why do it? Because other people tell you it’s good for you? You know when it’s not.


There is no good or bad in this. You can get to the same results through different means. I was listening to a podcast talking about exactly this – they had three 800m runners running the exact same times by the end of the season. But the athletes couldn’t train together other than the warm-up because their sensitivities and responses to different training stimuli differed so much. One thrived on long aerobic runs whereas that tired out and broke down another. One thrived on really short, fast efforts, which would injure one of the others. And one was a hybrid of the two. And their final results were the same to the second.


All this to say, be honest with what feels good for you and try to figure that out this month. Don’t do what you’ve read another athlete does. Don’t do things that feel hard but “should” feel easy. Figure out what is restorative to you. And do as much of that as you want.  


Onto tomorrow’s workout! This will be the last one I’m in town for (negative COVID tests willing) – I’ll send along workouts for the rest of the month as we go though.

Lakeshore and Leslie – 6:00 for warm-ups, 6:15 GO TIME:


  1. 1 mile tempo (to get your body warmed up), 2 mins, 2 sets of 4 x 400 w 1, 2 mins bw sets. Option to finish w 1 mile at mara or ATB pace.
  2. If new or just getting into workouts, do 800m to start vs 1 mile (turn at the 400 marker) and leave out the final mile.


See y’all in the am!






Hi Everyone!


First up, congrats to Andrew Higgs who pulled together a 6-week training plan and ran a 3:06 marathon at CIM – just off his PB! (not that I recommend this as a training strategy for most – lol) 


Next, just a reminder- ‘tis the season for layers and lights. In my opinion, more of both is better these days. Just keep putting them on and getting out there!


As many of you know, I am now doing personalized coaching for runners and I’m very excited about this. I was thinking about what excites me the most, and then I heard a term which captures it: Freudenfreude.


Many of us are familiar with the German term Schadenfreude – the malicious delight in the misfortune of others. We’ve probably all experienced this feeling at some point – it is part of the spectrum of human emotions afterall. But it’s not a sentiment that makes us feel particularly good about ourselves.


Apparently there is an opposite emotion to this: the feeling of genuinely rejoicing in the success of others. This is Freudenfreude. Buddhists have a term for it too: Mudita – the delight in other’s good fortune.


This feeling makes us feel good. We get to bask in the sunshine of others. More happiness for others means more for us as well.


This is the feeling I get when I coach. It is also I think the feeling that many of you get from being part of a community. It is added sunshine for all of us.


I’m not saying that if I don’t know someone I don’t want them to succeed, but there is sometimes just curiosity and detached indifference. If someone I don’t know runs a PB, sure, I’m happy for them, but I don’t feel inner joy. I love watching the race results of elite athletes because I’m a fan of the sport, but for most of them I find the results more entertainment than emotional investment.


But I want the Freudenfreude. In fact, I already have it for all of you! And I know that we all have it for each other too. When we invest in each other’s success, emotionally, physically and intellectually, this is what we get. We get to share the sunshine. And I know I don’t need to tell y’all it feels so good. 


Onto tomorrow’s workout (6:00 for drills, 6:15 start – Lakeshore and Leslie):


  1. 2 x 1200, 2 x 800, 2 x 600, 2 x 400 – 90 sec bw sets, 2:30 bw reps (feel free to jog to keep warm). 1200’s tempo, then up to you if you want to inch it down a bit. I might just stay there with pace. Keepin it a bit more mellow for now as we adapt to the colder temps.
  2. If you’re newer to workouts or want a little less, start with the 800’s. so 2 x 800, 2 x 600, 2 x 400. Add a few strides at the end as well. That is enough.


That’s all – see you in the am!






Settle in

Hey Everyone! 


First up, huge congrats to all our Tannenbaum runners (and their kids!) who braved the snowstorm and lined up on Sunday! And thanks to all the volunteers and our cheer squad. A “character building” morning. Y’all are awesome.  


This snow sure is beautiful right now, but the footing is pretty treacherous. Let’s just take it easy out there – remember, you have many stabilizer muscles which are being called into action for the first time in a while, and these continual micro-movements might make you feel a little sore and a little more fatigued than usual. That’s ok! You’re getting stronger. Just don’t push it too hard or fast and risk getting injured.  


I’ve been thinking about the phrase “settle in”. I often find myself calling that out to my runners in workouts and races. After the initial shock and discomfort of going out hard and establishing a pace, you have to find a way to keep your momentum going without the same effort. That is “settling in”. It’s not slowing down, it’s relaxing into the pace. Shoulders down, deep breath, relax, while running fast. Once you settle into your pace you can keep it going smoothly and hopefully you’ll have an effort or push to call on at the end when you need it. 


I think December is a good time to figure out how to settle in in general. Many of us are in a bridge season for training. This isn’t a time to be pushing uncomfortably hard (don’t worry – you’ll be ready when it is time), but you also don’t want to slow down too much or come to a stop. This is a great time to try to find your rhythm and settle in.  Set yourself up with a routine you can continue comfortably. You may very well still be accomplishing things at a high-performance rate – but mentally, you’re settled. That is the goal. Shoulders down, deep breath, relax. And keep moving forward smoothly and comfortably so that you have something left to push with when you need to really bring it. 


For tomorrow: We’re back to hills!!! 


  1. Pottery Rd. I will aim to be there around 6:10-6:15. Please arrive and start whenever it works for you! For this one, let’s work on running steady up for a full set of long hills. Aim for 7-9. Easy down. I will include steady up and down in the future, but I just think the footing might not be there to encourage it tomorrow. Usually they salt it. We may have to make a game day decision if it’s too slippery. (and I’m not doing the full ones – on my own rhythm now and will just do some power sprints at the top, but I’ll cheer you on!) 
  2. Glen Manor in the Beach (OR Balsam – I encourage you beachers to check that one out bc it’s a little punchier vs long slow grind – you can alternate on hill days) 


That is all – have a great one and see some of you in the am! 









Hi Everyone!!!


I’ve seen some snow and a bit of ice out there already, so just a reminder to be careful especially in the dark (and wear lights if you can). We don’t need any impact related running injuries!


First up, huge shout-out to Shauna Carpenter who completed the Cozumel Ironman on the weekend! Wow. Huge inspiration, and many of us can attest to the amount of work she put into it. Shauna: YOU ARE … AN IRONMAN!!!!!


What I’ve been thinking about is how each one of us is a role model to someone. Often we don’t know it when we are. But I think it’s important to keep in mind that someone is watching you. You have no idea who you’re blazing a trail for, but you are.


I ran in the Open category at Provincials x-country the other weekend. I was competing with (I won’t say against) the fastest women in the province – most of whom were 10-20 years younger than me. I ran in this category because I didn’t have a masters’ team, and to be honest because the timing worked out better. ANYWAY. I felt a bit out of place. It was fine. Not great. Kind of humbling. Then one of my 20-something yr old teammates came up to me and said “I hope I’m running as hard as you in my 40’s”. I did not think I was being particularly inspiring in that showing. But it’s interesting to remember that we’re all doing things that some other people in our position aren’t, or aren’t yet. And different people have other perspectives on what you’re doing than what your inner voice is telling you. It’s a good perspective shift to remember.


If you’re a new runner just getting going, your neighbour who has wanted to get into it but hasn’t yet had the courage is probably watching you and getting inspired. If you’re struggling with injury and having a hard time getting back to where you were – others are learning how to navigate this too – how can you lead the way with grace? If you’re a working parent who still carves out time for your athletic pursuits, your colleagues and friends might be thinking “maybe I could do that too”. If you’re getting older and maybe not running PB’s anymore, but getting out there with joy anyway, those just behind you are thinking “so that’s how it’s done”. If you accomplish a huge goal or are on an upward streak of fitness and PB’s, how can you open the door so others believe they can follow you?


Every single time you act, you have the chance to act with a character that will inspire others: this includes how you handle injuries, set-backs, victories, slumps, PBs … all of it. Chances are you’ll have no clue who you influence and how. But I promise you – you are influencing someone. So keep influencing them in a way that brings people up. That’s why I love this crew and running community – I find inspiration everywhere and I feel like we’re making the world a better place – one small act at a time.


Onto tomorrow’s workout!!!


  1. UP TO 9 x 800 w 1:15 rec. Here’s the twist: 2 medium, 1 hard. Repeat. I’m not going to give you paces. Just know that you can’t go out hard because you have a hard one coming up. We are working on effort and pacing here (and volume). I was trying to extend our workout and temper the paces last time, but I think everyone just ran their guts out – Not the point!
  2. If you’re running Tannenbaum, just do 5-6 total. So 2 medium, 1 hard, 2 medium, 1 hard. (I will do this too as I’m racing on Sat)


That is all – see you in the am!!!