Tuesday, July 8, 2025 – Perspectives

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Hey Gang!

 

Congrats to Jason and Mike G who did the Muskoka Half IM in what sounds like very tough, hot conditions! Might take you guys a little longer to recover from this one given the heat effect. And I just wanted to say, there is a lot of exciting stuff going on in professional sports right now, so if you’re a fan, tune in! I know many of us watched Faith Kipyegon’s Breaking 4 attempt, and more recently she just broke her own 1500m World Record at the Diamond League event in Eugene. And the men’s mile in that event was extremely exciting and if you haven’t watched it I won’t give it away, but google it. Also, the Tour de France has just started, and if you’re a fan of high athletic performance (and maybe some drama), this is one to tune into. We don’t get all this stuff all winter, so let’s let the athletes who do what we do at the top levels inspire us!

This week I’ve been thinking about perspectives, and how sometimes it’s good to shift them a bit. When we have athletic goals, our perspectives can become quite narrow. That’s a good thing because it causes us to focus and prioritize and optimize. This is a path which can lead to great results and growth. When we zero in and dedicate ourselves to something, we can achieve great things. Just look at the athletic performances I was referencing by the professionals. Minutes matter. Seconds matter. And if we care about those minutes and seconds, it makes sense to keep them in mind when structuring our days and workouts. We obsess, we optimize, and we demand a lot of ourselves. The little things matter, and it can feel good to dial in to the things we can control to move us forward.

But then sometimes something happens that pulls us away from our zoomed in hyper focused perspectives. Maybe it’s a health scare for ourselves or a loved one, or maybe it’s a large-scale horrific disaster like the floods in Texas. And then we think, wow – those minutes and seconds really don’t matter that much at all. We remember the big picture, and feel gratitude if we’re lucky to be healthy and safe, and the details we were sweating don’t seem so important anymore. In fact, it can feel a little silly that we were so focused on such trivial details at all.

But life goes on, and we have to be able to zoom in and out, and change perspectives at times to keep ourselves in check. Both perspectives matter and are valid. We can’t only live zoomed out, taking on all the worries and potential problems of the world at all times. Because then why would we do anything – everything in our small lives seems meaningless in comparison. But we also do need to look up every now and then and realize that there is a bigger picture to all of this. Whichever viewpoint you’re inhabiting at the moment – it is valid. We go back and forth. Care about the minutes and seconds, and sweat the small stuff, and then realize it isn’t that big a deal. Just notice when one perspective is making you a bit nuts, and then it is time to shift it. That, I think, is what we call balance.

 

On to tomorrow’s workout: Fartlek on the Spit! We’ll meet at Lakeshore and Leslie as usual – 6:05 drills, 6:15 GO.

Let’s just do a simple downwards ladder: 6-5-4-3-2-1 with 2 minutes between all. Starting at tempo and working down. If training for a fall marathon and feeling good, you can finish with 6 minutes @ goal marathon pace.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

 

Tuesday, July 1, 2025: Training and studying

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Hey Gang!

 

Happy Canada Day! Hope everyone is taking a little breather somewhere at some point to just sit back and relax, enjoy, and celebrate – in whatever way works for you. It’s just good sometimes to pause and move away from your routine – even if your routine is great and works for you! And Happy Pride! Congrats to all who ran the Pride 5K this weekend – Anna Dowse, Rob Dunn and Bob Gazzle. And I believe Jeff Smith is running a Canada Day 5K today but I don’t have the results yet. Great job all!

Last week I went on a trip with some high school friends to celebrate our 50th year. It was not a running trip. In fact, running was very difficult. I did it as much as I could, but I was forced to let go of any compulsions or goals or expectations. It was hot, hilly, and traffic was not very accommodative to runners. So I did what I could. A few days I ran 10K, then I ran shorter, and then I ran even shorter.  No workouts – just running was hard enough. And it seemed to get harder and harder. Every time out my watch lowered my V02max. It was getting harder, and I was getting worse. But I just told myself – work is work. If it feels hard, it’s giving me a stimulus, and that for the most part is what training is supposed to be.

Also last week my son wrote his last high school exam. He had studied hard, and although it wouldn’t make a big difference in the whole scheme of things, he was hoping it would bring one of his marks up a bit. He dedicated hours to studying, and just as he was looking over the exam before handing it in, a bomb threat was called to the school, the classroom was cleared, and the exam was voided. Frustrating and disappointing, yes. But as I said to him, the whole point was to learn the material. The mark was just a proxy for what had been learned. He is still going into first year university with the knowledge that he needs. That was the point.

It’s the same with training. What our watches are telling us are only valuable if we can keep in mind the bigger picture of what we are actually trying to achieve. Trying to “please” our watches is not the point, and workouts, like exams, are not the point. It doesn’t matter what you “achieve” in those if they are not leading you to acquire fitness or knowledge – whatever the case may be. When I got back from my trip, my runs suddenly felt easier, and it turned out I hadn’t lost, but possibly gained fitness, despite the bigger efforts for lesser outputs, and negative watch evaluations. I had known this would happen which was why I was accepting of the many difficult “bad” runs.  I try to tell people this before workouts where they might be getting anxious or keyed up: it’s just work. We are not trying to “achieve” anything here, other than to get some work in. This is the studying. If it’s hard, and you can complete it within the parameters, you’re doing it right. You know how you’re feeling, what conditions are like, what baggage you’re carrying into workouts – your watch knows none of that. So just remember that you’re always smarter than your watch, and pleasing it is not the point!!

 

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

Let’s do In and Out 400’s. These are continuous 400’s with the paces varying from medium hard to tempo. We have done these with 200’s before, but not with 400’s yet.

I’m thinking 6-8 of them (for a total of 12-16 400’s). 8-10K pace right into tempo and repeat. As always, this is a great strength builder that will creep up on us! Should be fun.

I am racing this evening so will be there to cheer in the a.m.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

 

Tuesday, June 24 – 2025: Team sport

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Hey Gang!

Congrats to all Ekiden racers!!!! I was so sad to miss it this year but was so proud of everyone who ran and cheered. Way to go team!

That’s what I’ve been thinking about this week. The concept of having and being part of a team. I’ve mentioned this before, but when I’m traveling, and I go for a run by myself, I often think of my team back home doing similar things. Because when I’m somewhere new and running, it feels even lonelier than running alone back home. But I picture my friends and teammates doing the same thing hundreds of miles away, and it feels like we’re together in a way. And then I realize, individual running really is a team sport.

I also had the thought that life is a team sport. We’re all team mates on various peoples’ teams, and we all play different roles. Some of us have a few teams, some have big teams and some have smaller teams. But everyone who we’ve chosen to be in our lives serves a role for us, and we are the same for them. And this is the key point: diversity matters. We can’t have a team full of only cheerleaders, or just people who play defence, or only star players. Sometimes we need the uncomplaining benchwarmer who is always ready to jump in whenever things get hairy and they get called up. We can’t expect anyone to be everything, but there is strength in numbers. I had this thought as I was on a trip with friends from high school, and I was reminded why I had become friends with them 35 years ago. I don’t see these friends very often – our lives have all taken us in different directions. But I definitely still consider them all to be part of my team. 

I think of our running team the same way. No matter who you are or what your pace, you play a role in making the whole thing work. When I’m running on my own and thinking of “the team”, I’m not thinking of any one person in specific. I think of everyone and the strength of how we all interact together. Some are leading, (actually, many are leading because there are groups within groups), some are pulling others along, some are a beacon of consistency who you can count on showing up with a smile, some bring grit, some bring humour, some bring the chill vibe. Even those who are finishing their workout in the early hours just as the rest of us are getting there are an important part of the team. It all matters! It’s the variety of different roles that makes the team work. As always, I’m grateful for all of it and for all of you. Thanks for being on my team!

 

On to tomorrow’s workout!

We’re doing hills. However, I am making a heat adjustment. Working out in the heat is do-able, but it’s like adjusting to altitude: you have to do shorter work reps and take longer rests.

So let’s do sets of: 2 x half hill, WALK to tempo (or take a few minutes), 3 min tempo. Take another few minutes, repeat 3-4 times. 3 will be enough if it’s still very hot. Bring water.

We will adapt to this, we just have to be patient during the process.

I will be at Pottery around 6:15/6:20.

 

That is all – see you in the a.m.!

 

xo

 

Seanna

 

 

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