Tuesday, June 17, 2025 – Sediment

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Hi Gang!

Congrats to Jeff and Miguel who ran the UnderArmour 10K, and to Chris who ran the Buttertart Half Marathon! All very solid races and I think the conditions were a little rough with the wind. Way to go All! Tonight we have the Ekiden! 7 pm start at the spit. If you’re not racing, come out and cheer! (and be prepared to sub-in just in case … what are teammates for). If you’re racing/running, HAVE FUN!!! That is the whole point of this one. Sadly I won’t be there so please take pictures.

This week I’ve been thinking about all the training and work that we do, which adds up layer upon layer to become part of us. We have all put in many seasons of training for various goals, sometimes with the effect of expressing all that training in a goal achieved, sometimes not. And then we always come down and lose fitness again at the end as our bodies recover and get back to a different level of health and homeostasis. So what happens to all of that training we did?

What happens is that it becomes part of our mental and body knowledge (cellular, muscular and neurological), and is laid down like a layer of sediment upon which the next layer will be built. Sometimes training leads to visible gain after visible gain, and this is a fun train to ride. But sometimes it just has to quietly settle and accumulate before the next jump in results is seen. And this requires patience, consistency, and faith. Sometimes the next leap requires a few months of accumulation. Sometimes it requires a few years. Just because we aren’t seeing the results right away does not mean that the work is going nowhere. This is how training works.

I had the same thought about myself when it comes to knowledge I acquire or art I enjoy. I can read a book or a poem or see a piece of art or listen to music which really moves me. When I’m in that moment, I feel changed. But then a few weeks or sometimes months, sometimes days (!) later, if you asked me to describe what I read or saw, I might be unable to call it up. I have forgotten entire books I’ve read – I remember that I really enjoyed them, but I couldn’t tell you one thing about them. Does that mean the experience was wasted? I don’t think so. I think what I’ve read or seen or heard has become a layer and a part of who I am, and subsequent experiences have been laid down with those ones as reference, whether conscious or not.

It’s the same with training. We can’t always currently express all the training we’ve done, but it doesn’t mean it isn’t propping up what comes next. No experience is wasted. No training goes in the garbage. We are an accumulation of all that we’ve done, and it is all always worth doing.

On to tomorrow’s workout! Spit social or fartlek! Meet at Lakeshore and Leslie at 6:05 for drills, 6:15 GO!

If you ran Ekiden, just come out for a social and jog.

If you’re ready for a workout: 8-10 x 1 min on, 1 min off (regroup/stand/easy shuffle – whatever works), 3 min easy jog, 4-5 x 1 min on, 2 min off

That is all – have a great one and I’ll see you next week!

xo

Seanna

Tuesday, June 10, 2025 – Leading

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Hi Gang!

Huge congrats to our intrepid trail racers – Shauna and Laura who ran a 12-ish K trail race and both came 4th in their age categories! In I think their first ever trail races? Way to explore and dive head first into new things!

This week I’ve been thinking about the concept of leadership. I’ve been hearing a lot of young people talking about how they want to become “leaders”. Now, I’ve never attended a leadership course and I am no expert, but I do have a sense of who I am inspired to follow. I am a great follower. And what I notice about many of these kids saying they want to be leaders, is that they don’t look back at who’s supposed to be following them.They are just chasing those ahead and think that the first there will obviously become the leader. When they say “I want to be a leader” what they are thinking is “I want to be the best”. But that’s not how I think you lead. You may have an easier more natural platform to lead if you’re at the front, because people are looking at you, but I have seen great leaders who were not necessarily the “best” in their field, and I think we’ve all seen some pretty uninspiring first place finishers.

One of the best qualities which I like in a leader, is a “come with me” attitude. They are not saying, “I am going to win this”, they are saying “let’s do this together”. They are able to set the tone and the expectations and they can inspire people to do their best. Simply being the best does not necessarily inspire others. I was coaching a track workout the other morning with some of my varsity athletes, and I decided to jump in with them. It was a true speed workout, so those who know me know that I wasn’t leading from the front. But I was still able to set the tone, keep the environment fun but serious, and encourage people ahead of and behind me. I did actually yell from behind an athlete at different times “slow it down” or “ok,let’s go!” while trailing her significantly. But I was ready to do what I’d asked them to do, and I don’t think anyone cared who crossed which line first.

Leading is about reaching back, beside and forward and saying “let’s do this”. It’s bringing others along and helping them to achieve their best. This is the element I see missing from many of these young aspiring leaders. They are more focused on their own achievements than on bringing others along. I think this is probably natural when you’re young because you are desperate to prove yourself at that stage. And this is what I love about being *ahem, more ‘mature’. In our group, we are all pulling each other along. We’re reaching back, we’re running side by side or we’re cheering from behind. Crossing the line first doesn’t inspire others. Saying “we’re in this together and you can do it” is what inspires them. Let’s keep doing that.

On to tomorrow’s workout: Lakeshore and Leslie. 6:05 drills, 6:15 GO.

(some of us had talked about moving our workouts to the south side while there is construction. We could do this, but the workout for this week doesn’t require it. I’m thinking we do shorter stuff on the week we do the path, and longer when we do the spit)

1.    sets of 600 (200 shuffle) – 400 (1:15 rest) – 200
3-4 sets, 3 min bw sets

600’s at 5K pace, 400’s faster, 200’s faster – this is a great summer 5K or sharpening workout.

I will be there but won’t be running the workout.

That is all – see you in the am!

xo

Seanna

Tuesday, June 3, 2025 – Thinking young

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Hi Everyone!

No races this past weekend that I know of. Don’t forget to let me know when you’ve raced so we can all acknowledge you!

I might have to give this newsletter a new heading called “Wise words from my friends”. Last week as I met my friend Amanda for an early morning run, she asked how I was. I said, “my legs are very tired from my workout last night,” and she replied with “isn’t that the point of training?” Well, there it is. YES! Why am I overthinking fatigue and how my body is responding to training? This has always been the process. But for some reason as I close in on 50, I’ve started to think of myself as a bit more frail and the pain and soreness of training as not a good thing. But in reality, it’s the same as it always was. It’s how you perceive it that matters.

In 1979 Ellen Langer designed and performed the “Counterclockwise Study”. She took eight older men (in their mid to late ‘70’s), and had them live in a house where their environment was shifted to reflect the 1950’s – when they would have been 20 years younger. The photos, t.v. shows and newspapers all represented 20 years earlier, and they weren’t allowed mirrors to see their current selves or to communicate with the outside world. They were told to live as if they were themselves in 1959. After five days, the men had aged backwards. They showed significant improvement in health including strength, flexibility, cognition, hearing, memory and dexterity. They had struggled in carrying their luggage in, and bounced out with it all with no problem. And outside observers said they looked much younger than when they entered.

So yes, we’re getting older. And yes, there are some physical and training changes which can’t be ignored, but 50 and 60 today is not our parents’ 50 and 60. So let’s not go too easy on ourselves or lean into the “old age” narrative. Our bodies will respond to what we expect of them. So as much as I kind of love saying “I’m 50!” to people I’m running with, as a way to sort of lower expectations, I’m going to stop doing that. Who cares? I’m going to lean in and embrace the suck and the pain and the fatigue and the soreness with the same relish as I did in my 20’s, 30’s and 40’s. Because isn’t that the point? Thanks Amanda!

On to tomorrow’s workout! Back to Pottery Rd for hills (or a 400/200m hill in the Beach)

2-4 sets of: 1 full hill, 1 half hill, 4 min tempo

I’ll aim to be there around 6:15.

That is all, see you in the a.m.!

xo

Seanna

 

Tuesday, May 27, 2025 – Pick your wins

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Hey Everyone!

Huge congrats to Jason who ran the Ottawa marathon and got a BQ! And to Laura, Erin and myself who ran the TO Women’s 5K and came 2nd,1st, and 1st in our age groups respectively. Yay all of us.

Well, sort of yay me. If it was not then it was close to a PW. (Personal Worst for those of you who are blithely unfamiliar). I knew it wasn’t going to be my best, and there was a lot of execution error, but still. As I was contemplating how to feel about this, my wise friend Erin said to me: “You get to pick your wins you know.” That struck a chord. If no one’s judging me but me, (and I know for the most part they aren’t), then why don’t I just pick my own parameters. I was healthy and running. I was having a very fun morning with friends. I was still able to compete and enjoy pushing myself. Ok, those are the wins I’ll pick.

This is a very empowering concept. In the race that we ran there were 5 women over 80, the oldest of whom was 87. I initially thought, wow – lucky them, they get to just celebrate running at that age, with no pressure. But now I think that was presumptuous of me. At least two 80-year olds did not make the age group podium! Maybe they cared about that. Maybe they did get nervous and were competitive. Or maybe they didn’t, and they were just happy to be there. The point is, they are the ones who get to decide their wins. No one else can know or presume to know.

I think deciding our wins is a concept we have to grow into. When we’re younger, our wins are very much decided by adults, the authorities, the rule makers. We’re told whether we won or lost, succeeded or failed. But as we grow and evolve, we come to realize it’s not so simple. A failure at one time is a success under different circumstances. And other people don’t get to define what constitutes either one. If putting yourself on the line is hard for you, then getting to a start line is a win. If confronting the pain and doubt at 2/3rds through the race is scary for you (that’s where it seems to hit regardless of the distance), then putting yourself in that place and working through it is a win! If you’re moving from lifetime personal bests to personal bests of the decade, then those new times are a win! You get to pick. That is empowerment. Thank-you Erin!

On to tomorrow’s workout – back to the Spit! Still meeting at Lakeshore and Leslie at 6:05 for drills, 6:15 head down.

5 min tempo, 3 min easy, 5 x 2 min Hard, 1 min Easy, 3 min easy, 8 x 1 min Fast, 1 min Easy. The whole thing will take about 40 minutes – just letting ppl know bc I know these sometimes get a little tight for time for ppl who need to blow-dry and get to offices. But if we start on time that has us finishing close to 7. There’s a win if you want that one!

That is all – see you in the a.m.!

xo

Seanna

Tuesday, May 20, 2025 – Competitive spirit

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Hi Everyone!

Huge congrats to Cheryl who ran the Denver half marathon, and paced her friend to a giant PB! I love that. Way to share your energy.

In fact, that brings me to what I’ve been thinking about this week: competitiveness vs generosity of spirit. I’ve been watching high school track meets recently, because ‘tis the season. It is interesting to notice how some kids just innately want to push, and pass, and beat more than others. In sport, we usually value this. We say, “she just wanted it more” and therefore “deserved” the win. It is impossible to define the “why” behind the desire to win. It is only to beat the other. When it comes down to it, this is the whole reason behind almost all sports. They are competitions.

But boy, if there ever was a double-edged drive, it is this one. The ones who “want it more” can also be seen as pushy and aggressive, and they feel the sting ever more strongly when they don’t get it. When they are young, these athletes often wear all of this on their sleeves. And when they don’t get it, they just have to learn to smile and face the world. I was explaining this to my daughter the other day. I understand viscerally how hard it is to be happy for (or at least act happy for) someone who achieved something that you wanted and didn’t get. It is a hard and ugly feeling as are so many aspects of being human. But you just HAVE to. I understand how this feels – everyone understands how this feels, but that is part of sport. The hardest part. Harder than the last 5K of a marathon or the last 200m of an 800m. Being competitive is a great trait – it is what has driven many if not most human achievements. But we have just got to learn how to have it sit side by side with generosity of spirit.

I was just reading a post by Steve Magness about the running great Emil Zatopek. Zatopek was a Czech running legend in the 1950’s, who won 3 gold medals in the 1952 Olympics in the 5000m, 10,000m and the marathon. Zatopek somehow managed to be both fiercely competitive and deeply generous. He often invited his competitors to train with him, and even gifted one of his Olympic gold medals to a rival who had never won one because Zatopek felt he had “deserved” it. As Magness puts it, “Toughness without connection doesn’t last. Elite performers who endure? They often cite love, mentorship, and friendship as their fuel. Zatopek didn’t just win. He uplifted those around him. His kindness and compassion allowed him to be great.”

This is something I want to continue to work on and to teach my kids in sport. Yes, the drive to win is healthy and acceptable. Let’s not vilify being competitive. But we must learn how to harness that dragon, and have it sit beside compassion and generosity. It is a combination I continue to work on.

On to tomorrow’s workout: Lakeshore and Leslie. 6:05 drills, 6:15 GO.

Let’s do sets of 400’s since I think we still don’t have the west end of the path. Also, 400’s can really be customized to be whatever we want them to be.

Let’s do: 8-10 x 400 @ 8K-5K pace w 1 min rest. 4 min rest. 4 x400 @ 3K-1500 pace w 2 min rest. We don’t do this pace regularly, but it’s good to have a notch or two faster than 5K pace.

People running the TO Women’s 5K: 4 x 500 @ 5K pace + some strides.

That is all – see you in the a.m.!

xo

Seanna

Tuesday, May 13, 2025 – Not stopping

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Hey All!

Huge congrats to all the mamas who ran the Sporting Life10K! Madalyn, Steph, Lyndsay, Michelle S and Michelle P (who runs w us virtually). Wohoo!!! Super speedy times out there!

This week I’ve been thinking about ageing – and what it means to keep trying hard as I get slower. It’s an interesting mental exercise in a sport where what you see as your time is so closely measured to how you think you should feel. And to keep updating that understanding so that benchmarks that used to represent one thing, now represent another. How to stay excited about the process and goals which are not quite what they used to be.

In the middle of the Boston marathon a few weeks ago, the unwelcome thought crashed into my mind, “you’re too old for this – what are you playing at?” I tried to dismiss it, but it hung there for a while. I’m coming up on 50 in a couple of months, and I do sometimes notice my diminished strength and abilities even in day to day activities. So how can I keep pushing my body to its limits in what feels like extreme activities, when its limits keep changing?

Not everyone reading this will be able to relate. Yet. Many are still getting faster and stronger – even as they get older – because they haven’t yet maxed out their potential. That is great and exciting. But what kind of role model am I if I show them that when they reach the point that they stop getting faster, they’re supposed to just stop? I look around, and there are not all that many of us left. The ones who still seem to enjoy pushing and working hard and find meaning in fighting for minutes or seconds. I have currently turned my attention to the track for this summer. My training group consists of women (girls?) in their early 20’s. Credit where it’s due, there is one guy who is a year older than me, and a few other men in the same age bracket. But zero “older” women. It is funny when I line up to race against teenagers. I’m really not sure what they all think of me. But I’m enjoying it. Even as I slow down, running as fast as I can for as long as I can is an empowering feeling. And I think that the fact that there are very few women my age doing it, means that it must be an important role. Because these 20 year olds love what they are doing, and hopefully when they become 50 year olds, they won’t be so quick to question whether they “should” still be doing it. It will be a normalized viable option to keep going.

I’m looking at my peers in this group and around us who are helping to define what we can do into our late-50’s and 60’s and even 70’s. I don’t want to say we’re doing it with grace. Who needs grace. We’re doing it with sweat-plastered hair, spit encrusted mouths, grimaces of pain, and a great dose of humour. And we’re leading the way for hopefully many more to follow us. So let’s not stop. Never stop. We need each others’ company so it’s not lonely out there!

On to tomorrow’s workout: Let’s do Riverdale hills + tempo. Meet at the top of the hill at 6:05 for drills, 6:15 GO!

3-4 sets of 3 x hill, 4 min tempo. For those doing it in the Beach, the hill is about 200m.

That is all – see you in the a.m.!

xo

Seanna

Tuesday, May 6, 2025 – Reflections and “the good ol’ days”

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Hi Everyone!

Huge congrats to all the racers this past weekend! What an inspiring weekend. In Georgina, Leigh Anne ran the marathon (wohoo!) and in the half we had Erin, Lina, Heather and Carol. In Toronto, Ian Gray ran his first ever marathon! And Jen and Colette ran the half! Way to go everyone!

I know a few people still have goal races coming up. Most marathoners and half marathoners have finished their big goal races. I think it’s important after a long build, especially this one where we all toughed through a very brutal winter, to take some time to go back over your logs or remember your training, and reflect on the whole build. I find it unfair sometimes to weigh the entire thing with one race where anything can happen. After a goal race we can be filled with big emotions. We think everything we did and worked for came down to that one moment. But that’s not true. Reflect back on your early morning workouts, your icy, snowy runs, your miles and stories shared with friends. Those moments were just as significant as the race day, and they have all become a part of who you are.

As Mother’s Day approaches, and as a mom of teenagers, it’s hard not to get a little bit nostalgic. My phone feeds me up images of my kids when they were little, and I miss those high energy, exhausting days with little person energy. But the whole point was to grow and become and get somewhere else. I have nostalgia, but not sadness or regret, as I do believe I was fully immersed in those moments and they are now part of me. I also look back at training logs and think – I can’t believe I ran that fast and did all that work. But that was also just part of the tapestry of running. Nothing is frozen – we keep on moving and creating. I know I’ll look back on today with nostalgia and awe at some point too. As much as it’s good to look back and reflect, it’s also important to recognize that these days right now are also just as much the “good ol’ days”.

So take a moment at the end of your season to pause and reflect. I do believe it’s important to absorb it all and not blindly and rashly just jump to the next thing because it’s there. Whether you achieved your race goal or not, I’m betting that the whole thing was worth it, and is inspiring for you to revisit. And when you’ve finished processing and feeling, move back to the present and continue creating. There are still a lot of memories left to make, and a lot of experiences to build. Let’s keep enjoying them.

On to tomorrow’s workout – we have daylight so let’s do a social/ fartlek on the spit! (wear your midge goggles) Meet at Lakeshore and Leslie at 6:05 – 6:15 drills. Then we’ll jog down to the spit.

1.       People who have just finished goal races or seasons, come out and jog.

2.       People who are training for summer races, let’s do sets of 3-2-1 min fast – 1 min bw reps, 3 mins bw sets. 3-4 sets.

That is all – see you in the a.m.!

xo

Seanna

Tuesday, April 29, 2025 – The gift of failure

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Hey Everyone!

What another great weekend of racing! In the Mississauga Half, our very own Kerry K ran 1:40 and came in first in her age group!!! Proving that strength = fitness. Don’t shirk your circuits! And in the Bum Run, Jeff Smith ran 18:44, coming in 1st in his age group! This weekend we have a few more racing Georgina and Toronto half and full.  You guys got this! Everyone else, if you think you might want to “jump in” some 5K’s or 10K’s this spring/summer, I advise you to plan them out and register. They sell out fast these days. Coming up are: Sporting Life 10K, Toronto Women’s 5K, Pride 5K, Rev and Run 5K, UnderArmour Toronto 10K. Some of these are already sold out, but keep your eyes open for people selling bibs.

I’ve been thinking about the act of stepping on the line. Many people see racing as a fun challenge – an inconsequential (in the grand scheme of things) way to push ourselves, test ourselves, answer questions about ourselves. They are often exhilarating and rewarding and we get a medal and are celebrated – as we should be! So … why don’t we do them more often? I think part of the answer is that we’re afraid of failing. What does it mean if we come up short of our own or others’ expectations? What if we try our hardest in front of everyone, with no excuses, and we still fail?

This happened to my daughter recently. She ran a race which she considered a giant failure. She was pretty devastated. In trying to come up with some perspective to offer her, my friend shared with me what her daughter had learned by going through rounds of interviews for universities: the most commonly asked question by all of them was “Tell me about a time that you failed”. The universities are likely interviewing successful kids who are used to succeeding. They don’t want to hear about that. They want to know that the person who they accept knows how to put themselves in uncomfortable situations where the outcome is unknown. That they are prepared to fail. And they know that failing is the fastest path to growth and learning. If you learn to be ok with failure, you are way more likely to achieve great things. If one out of every five races are great, then you just have to learn to accept not having a great race four out of five times. That’s the price. If you can’t handle that, you won’t get the great ones. Universities know this, hiring teams know this, coaches know this. If you can’t learn to fail, you won’t succeed. It’s all about the failure.

As much as we want our kids to succeed, we should also want them to fail. And help them to deal with it positively when they do. Similarly, we should look at ourselves and ask ourselves what we’re afraid of trying because we might fail. I have a list. I’m going to start on it.

On to tomorrow’s workout: Lakeshore and Leslie. 6:05 drills, 6:15 GO.

1.       Sets of: 800-600-400 (90 sec bw reps, 3 min bw sets). 3 sets sounds reasonable. 800’s at ~ 5K pace, 600’s a lil quicker, 400’s~ 3K pace

2.       If racing this weekend: Taper workout!

The usual: 1 mile @ race pace, 3 min rest, 4x 400 a lil quicker w 1:30

That is all – see you in the a.m.!

xo

Seanna

Tuesday, April 22, 2025 – Post-marathon quick take

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Hi Everyone!

Huge congrats to everyone who ran the Boston Marathon yesterday!!! Elizabeth, Fran, Annick, Amanda, Lori (PB!), Cindy, Carolyn, Jon, Miguel, Gillian! Way to flippin GOOOOO everyone!

I don’t have a ton to say at this point because I just ran a marathon and my brain and thoughts still need to settle. What I will say is that I would never have done this on my own and I am so grateful for this crew for supporting each other and being so inclusive and positive. It was a tough day for many of us – some wondered if they’d even make the start line, some had existential crises way too early on (I include myself in that camp), some just battled the tough battle that is the marathon the whole way, but we all made it to the finish line, and we were all so happy for each other.

I want to give a special shout out to all of the friends and supporters – all the texts and messages from our training buddies back home meant so much to all of us. Really – there were so many and when I think about that it also makes me almost more emotional than the race itself. And to the supporters who were here in person – I know that being a Boston supporter in particular is not an easy day, and they all showed up with as much energy and cheer as they could muster, and it meant so much.

As much as I don’t want to think about running, especially a marathon ever again, I do recognize how special it is to bring the community and friends together in this way. I’ll have to put more thought to what that “thing” is, but chalk it up to the untangeable benefits of running. One of the things we love about running which we can’t seem to put into words. When people say “why do you run?” and you don’t have an answer. There is something that lies in the experience we all just had. It feels meaningful. Thank-you everyone – I am filled with gratitude.

On to tomorrow’s workout! We are due for hills but we’ll doLakeshore and Leslie bc people are getting close to their spring races. 6:05Drills, 6:15 GO! (I might be there – will be a game day decision)

6 x 600 w 1:15 (5K pace)

Jog to 200m mark

8 x 200 w 1 min (quicker)

Taper workout: 1 mile @ race pace, 4 x 400m a lil quicker w 1:30

That is all – see you in the a.m.!

Xo

Seanna

Tuesday, April 15, 2025 – Boston (by Fran Fitzgerald)

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Hi Everyone!

Huge congrats to Madalyn who ran the Run4Hope 5K and came first woman and third overall! Also so close to cracking the 20 min mark – sub-20 is right around the corner. Coming up, we have the Boston Marathon! From our group we have: Gillian, Fran, Amanda, Annick, Laura, Cindy, Lori, Carolyn, Jon, Elizabeth and Myself. Please let me know if I’ve left anyone out – it is my gappy brain and doesn’t mean I don’t love, care or think about you.

Speaking of Boston, we have a guest post by Fran (thank-you Fran!)

At 55 years old, I’m about to run the Boston Marathon for the very first time. Even as I type that sentence, it doesn’t quite feel real. I’ve been a lifelong runner—lacing up my shoes in every season, chasing personal bests, and collecting race bibs and memories from 10 marathons and countless half marathons. But Boston? Boston has always been the dream.

For years, I watched others achieve what felt just out of reach for me. I run with many incredibly talented friends who seem to qualify for Boston without fail. They make it look so easy (I know it is not). They would share stories of Heartbreak Hill, bad weather, the electric crowds on Boylston Street, and that special magic that only Boston holds. I cheered for them in person and from afar, full of admiration—but also with a quiet ache in my heart. I was happy for them, truly, but I couldn’t help but wonder if I’d ever join them.

Qualifying for Boston didn’t come easily. I’ve come up short every single time (I hit the qualifying time once before, but didn’t have enough buffer to make the final cut).  Each missed cut-off time stung, especially when I had poured everything I had into the race. There were moments of self-doubt where I thought maybe I wasn’t meant to get there. But I kept going. Because that’s what runners do—we keep chasing, even when the finish line feels far away.

And now, here I am. Heading to Boston. No longer an outsider looking in.

What’s most powerful to me isn’t just crossing the finish line (though, trust me, I’ll be savouring every step down Boylston). It’s joining a community I’ve admired for so long. It’s finally stepping into the world of runners who have inspired me endlessly—and realizing I belong here, too.

And yes, I’ll say it: I cannot wait to wear that Boston Marathon jacket. For years I’ve seen others wear theirs with pride—at races, in airports, and on Wednesday morning Lakeshore runs. It’s more than just a jacket; it’s a symbol of perseverance, of grit, of having earned your way to one of the most iconic start lines in the world. I’ve dreamed of owning one for so long, and soon, I will be wearing my own.

To my LES crew—thank you. Your journeys lit the path for mine. Your encouragement helped me believe, even when it was hard. And you make it all so much darn fun.

I’m not running Boston to prove anything or to hit a certain time goal. I’m running to celebrate the persistence, the resilience, and the deep love I have for this community and this sport. I’m running to honour the years it took to get here and to show that it’s never too late to chase a dream.

Boston, I’ll see you at the start line.

On to tomorrow’s workout: Lakeshore and Leslie. 6:05 drills, 6:15 GO.

1.       1 mile tempo, 3 min rest, 3-4 sets of 600-400 (1:15 or 200 jog bw reps, 2 min bw sets), 3 min rest, 1 mile tempo

2.       Taper workout! 1 mile @ MRP, 1-2 sets of 600-400– a lil quicker but not straining.

That is all – see you in the a.m.!

xo

Seanna