Tuesday, Jan 30, 2024 – Repeatability

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Hi Everyone!

 

Anyone noticed the days getting a bit longer? I have. Or maybe I’m just waking up later – ha. Anyway, enjoy the springier-like temps while we have them and the ok footing. I’m sure we’ll vortex down again at least once more so take a breath and enjoy while you can.

 

What I’ve been thinking about this week is the concept of repeatability. It’s a concept that’s worth thinking and reminding ourselves about. It goes back to the Aristotle quote: “We are what we repeatedly do. Excellence therefore, is not an act, but a habit”. It’s worth taking the time to pause and let this message sink in. Our culture today is one which celebrates excellence, but tends to glorify the one-off acts. Social media amplifies this. For instance, a big workout or long, hard run posted on social media for all to see garners positive feedback in the form of likes and praise. It incentivises us to “Go big or Go home”.

 

But adaptation and growth don’t happen this way. One big solid effort is inspiring and commendable, but it doesn’t prime your system to adapt. Your system might think “whoa, that was big – we got through it – let’s see if it comes again”. And then it doesn’t come again for a while. So nothing changes. Whereas, when we give smaller, continuous, less “sexy” stressors, our system thinks “ok, I guess this is life now – better respond by getting a little stronger, more resilient, more flexible” … whatever the stressor is. That is the gradual, habit based approach to training. Each session in itself is not that impressive. But it can’t be or else it can’t be built upon.

 

I admit I struggle with this, especially when building or rebuilding into fitness. I want to be at the end, not the beginning, and try to prove with one or two workouts that I am capable of doing it. But that’s not the signal my body needs in order to adapt. It might make my mind happy, but my body needs smaller, continuous nudges. I find it helps to think of my system this way: what does it need to help it get to the next level. Right now, it needs continual little prods. I’ve seen some people in our group do this really well at workouts. They do half of the workout because that is where they are right now. I’ve often heard and really like the rule of thumb: “Finish feeling like you could do one more”. You’ve got the stimulus, your body has heard the message that this is life now so it better adapt, but you’re not sending it into retreat mode. Begin as you intend to continue. You may get fewer daily kudos and thumbs up, but trust me – it is a long road and the habits and small steps all add up.

 

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

I won’t be there as I’m taking a mini ski break up north, but will appoint a few leaders so you’re all in good hands.

 

Trying something new here, and I like the sound of it. Am excited to hear how it goes:

 

  1. Continuous – 600 tempo – 600 medium – straight into the next one. Repeat 6-7 times. It shouldn’t be too intense, but it will take longer. Yes, this is up to max 8.4K, but only 4.2K of tempo. Work volume isn’t too high, but overall volume a little higher. Obviously, if it’s windy, do the tempo part with the wind at your back. Suggest finishing with 3-5 x 100m strides for a little speed pick up at the end.

 

That is all – I won’t see you in the am, but have a great one!

 

xo

 

Seanna

Tuesday, Jan 23, 2024 – Harmony

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Hey Everyone!

 

Hey we survived our first big cold snap! And we had as many people out at hills as I’ve seen! Not out of the winter woods, but if we can do that, we can really get through this.

 

What I’ve been thinking about this week is the relationship between health and performance. Performance is obviously an indicator of health and vitality. I’ve often thought: if I can run fast (for me) times and perform well, everything must be chugging along smoothly in my body, so if I just focus on that I’ll be good.

 

Recently however, we’ve been reading and hearing a lot about strength and how important it is to longevity. We only hang onto a certain percentage of our muscle mass from age 30 to age 80, so if we want to have a functional amount at age 80, we’d better start bulking up after 30. And it’s not only for lifestyle – it’s also for life. Studies now show that muscle mass is a greater predictor of longevity than cardiovascular fitness. Now, some of the fastest runners in the world (Jakob Ingerbrigston for one), don’t do strength work. I’m quite sure many of the marathoners we admire don’t do much either. They are genetically blessed and they save their energy for doing one thing really well. They perform, and they perform well. We might even be fooled into thinking they represent the epitome of health. But performance and health – particularly long term health – don’t necessarily go hand in hand. And many of these top performers will leave the sport entirely once they retire and move onto other activities. We should not model our lifelong patterns off what they are doing for a moment.

 

And then there’s mobility and stretching. I have always poo-poo’d stretching. After I read a study which said that the only measurable difference in Paula Radcliffe between her 2:17 marathon to her then world record shattering 2:15 (pre-super shoes) was that her sit and reach test got worse. Meaning her hamstrings were more tight and less flexible. The common takeaway was (and still is) that efficient runners need to have tight springs in their bodies rather than loosey goosey muscles which need to be engaged all the time. A tight muscle will spring back with less effort. So I’ve always if not prided myself on, at least radically accepted my very tight hamstrings. Until recently when I threw my back out doing a strength movement because I couldn’t get into the proper position. My tight hamstrings are great for running. Not so great for every day ease in life – anyone who has trouble getting out of a car after a long ride can feel me there. So, I took a yoga class. And I noticed something. People in the class weren’t trying to get a good workout in. Can you imagine?? No, they were all trying to do good things for their bodies – unrelated to the realm of performance. There was wisdom and self-care in that room. I used to get antsy in yoga classes, thinking if I wasn’t sweating, I wasn’t achieving anything. This time I was just trying to let my body relax – possibly into a less fast but healthier version of itself. What is the point of performance if you’re in pain and/or not going to live as long?

 

As a coach this is something I have to navigate with athletes as well. There are seasons for sure where all we want is a running performance and we can narrow our focus and energy to that. When people are starting a marathon build, I don’t advise to also start heavy lifting and yoga programs. But hopefully there is a season after the performance where we can focus on bringing things, if not in balance, at least in harmony. My hamstrings and back have been the wakeup call of this for me. I’m still going to try to perform because I do still value and love a good effort and to see what my body can do, but I’m going to keep a solid eye on longterm health and functionality as well.

 

On to tomorrow’s workout – Back to Lakeshore and Leslie: 6:05 drills, 6:15 GO! (I’ll be there jogging – back on the mend but not 100%)

 

  1. 2 x (1mile – 800 – 600 – 400). 2 min bw all reps, 3 min bw sets. There is some good volume built in here, but also good rest between the shorter stuff. The miles should be at Tempo pace, and we’re introducing going a little faster afterwards but with solid recovery time. 800’s should be 10K pace, 800’s 5K and 400’s faster.
  2. If this is a lot from where you’re starting, start the second ladder at the 800. That is still a solid workout. Happy to chat in person tomorrow if you have questions about where you should be.

 

That is all – see you in the am!

 

xo

 

Seanna

Tuesday, Jan 16, 2024 – Passion and acceptance

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Hi All!

 

Looks like winter has finally arrived. Good news for people who like to do things on snow – not as easy a time for people who run outside. We’ve been here before and know how to do this. Dress warm, slow down where you have to, and keep getting out.

 

This idea sort of segues into a conversation I had with a friend recently where we were talking about accepting the slowing down of race times as we age, but maintaining the fire and drive to do our best just the same. It’s a specific harmony we need to reach: acceptance PLUS drive. This is a fine balance.

 

When I look at the energy and passion of young people, I see a lot of drive, and not much acceptance. Or maybe the word I am looking for is equanimity. Equanimity is defined as “mental calmness, composure, and evenness of temper, especially in a difficult situation. Accepting the good and the bad with the same response”. I have mentioned that I am coaching young people at a university now. In observing them it has occurred to me that this is a stage in life which does not embrace equanimity. I’ve witnessed tears (so many tears), shouts of anger, whoops of joy – all associated with race or workout results. I can remember this phase of life – you care SO much about results. You are carving out your self-identity and learning and showing others about who you are. It feels like high stakes. There is very little acceptance.

 

I think as we age, experience just smooths out some of those sharp emotions. We have learned, hopefully, that our single results don’t really matter in the long game, and that we no longer even think about experiences which once drove us to such distress. But then the question I have asked myself is this: can we still maintain the fire and drive, notwithstanding acceptance and equanimity? I don’t actually have the answer here. I do think it raises a good question about masters athletes and the performance curve. Of course there is a physical component to it, but I think a lot of it also represents a certain mental peace we’ve found. Most of us are not approaching this with the high stakes we may have once felt in our 20’s. I think that’s ok. I draw the parallel to social and political causes we care about. We have to work to find the place where we care and can engage and make a difference, without torturing and burning ourselves up in the process. That’s not easy. Accept without checking out. Accept and keep working and caring and trying. I’m going to keep trying to find that balance – in running and in life.

 

Tomorrow we’re back to hills! Boston, Around The Bay and NYC Half people need these for race specificity. The rest of us need them for good ol’ strength and fitness.

 

Let’s do Pottery – I like the mix of full and half. That’s a 400m and 200m hill for those in the Beach. More emphasis on the fulls for effort. That might mean equal number or a few more fulls. So like 6 or 7 and 4. Start where you left off last time. I will aim to be there around 6:15. Just roll into them when you get there.

 

That is all – see you in the am!

 

xo

 

Seanna

 

 

Tuesday, Jan 9, 2024 – Choosing our hard

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Hey Gang!

 

Is it just me or did the return to “real life” after the Christmas break blast in at a pace we weren’t ready for? Wow. Well, hopefully our batteries are all recharged and it won’t take long to get back into the routine. And now we have lengthening days to look forward to. It’s all getting lighter and brighter…

 

About ten years ago I made a career change, and started a new job in a new industry. When I just started, I went in every day completely unsure of what I was supposed to be doing and what was going to come at me. I can remember very clearly one morning at 5 am on one of these days, charging up Pottery Rd hill as hard as I could, multiple times. There was something comforting about the knowledge that I would very likely encounter nothing harder than that all day. No one could give me anything harder than what I’d already given myself. It was a big confidence builder and what I needed to face the unknown.

 

There is much empowerment in knowing we can handle hard things. Athletics are a great way for us to practice doing this for our own growth and self-confidence. And it’s safe because we get to choose the “hard”. Sometimes however, life throws you “hard” that you don’t choose. And that is the real test. You have to decide: can you embrace this unwanted challenge with the same attitude and openness with which you approach Pottery Road hills? Was the point of those hills so that you could in fact be equipped to face this un-asked for ‘hard’? So you don’t quit or give up or succumb to self-pity or curl into the fetal position under a blanket in defeat? (that last one sounds so appealing sometimes). I think that is the point of all of our self-directed challenges. They are safe, controlled environments but they are training us for the unforeseen challenges that we call Life.

 

My daughter set off for swimming again this morning in the cold, dark early morning. Every morning I give her the choice: Do you want to go? I love that she is self-directed in this because it means that she is building the confidence to turn towards the hard things. I really hope she doesn’t get a lot of very hard things thrown at her, but this is life and she definitely will face her fair share. And when she does I hope she brings that confidence of turning towards them, facing them down, and moving through them. I am continuing to try to do the same.

 

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

 

  1. Start with a 2 mile tempo. Yup, that’s long. 4 back and forths. Just keep it tempo – we can build into the pace as we go. Then 2-3 min rest (regroup) and 4-5 x 600 w 1:15 rest. These can be between 10K and 5K pace depending on how you’re feeling.

 

Reasoning behind this: it’s good volume and solid work, but we don’t want to do TOO much fast stuff at this point in the season. It’s good to go into our faster stuff a little pre-fatigued so we’re not tempted to go too fast yet and so we don’t do too much. Just little sprinkles of everything.

 

That is all – see you in the am!

 

xo

 

Seanna

Tuesday, Jan 2, 2024 – Hope

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Hi All!

 

Happy New Year! A few from our crew ran the Hair of the Dog 9K on New Year’s Day: congrats to Erin, Chris, Cassidy and Nir! A few more of us started the year by Polar Dipping in the lake. Not sure whether that deserves congratulations or a concerned look, but it’s become a bit of a tradition.

 

Of course a new year brings with it reflections on the year that’s passed, and thoughts about how we want to approach the next one. I’m not personally going to do any “resolutions” because I find for myself they tend to serve as more of “to do” lists. I have enough of those. But what I do want to do is to embrace an attitude or mindset this year: that of having hope.

 

Hope can sound passive and not action-oriented. “I hope this works out” or “I hope I succeed”. But it is the opposite. Hope is actually the great human motivator. Jane Goodall writes about this in her Book of Hope. Goodall continues to believe in the good of humanity and the future of the planet, despite continually encountering evidence which might point her to despair. It is her hope and belief that have allowed her to continue to fight and advocate and make a big positive difference for the animals and the earth that she loves. Viktor Frankl also spoke about hope as being the crucial flame to keep you going when nothing tells you that you should. It is an internal resource, and if you can keep it alive you will have your own battery of will and motivation. If you hold out hope that things can work out and that you can succeed, then you have a reason to work to make that happen.

 

Hope is not blind optimism. Optimism is passive belief. It believes things will work out whether or not we are part of it. Hope requires our participation. There is much in this world right now that can use our collective hope. And while we maintain this flame, we are not giving up.

 

I am beginning this running year a little bit injured. I’ve been wondering why I’m not more down about it than I could be. I realize it’s because I have a lot of hope that it will heal up. So meanwhile I’m doing what I can to remain in so-so shape, and working on strength, and signing up for races. I might be lowering my expectations on race results, but I’m holding out hope and belief that I’ll be back soon. And that mindset keeps me excited and looking forward instead of down and dejected.

 

So here’s to a hopeful 2024. We have to work to keep that little flame alive – my goal this year is to keep stoking it so it remains bright.

 

On to tomorrow’s workout! Let’s meet at Lakeshore and Leslie at 7 am. I think most people have a more relaxed schedule this week. I’ll be jogging, not joining again quite yet. (if you have to go at 6, see if you can group up – I think there will be some on that train)

 

  1. 3-4 x 1 mile tempo w 2 min rest. Just keep them tempo – building that strength. If you feel like picking it up for the last one go for it, but nothing crazy yet – we’re building volume.

 

That’s all – plain and simple.

 

See you in the am!

 

xo

 

Seanna