Perspectives

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Hi Everyone!

 

Hope you’re all having a great week. First up, huge congrats to our triathletes who competed in the Toronto Triathlon Festival on Sunday! Tanis and Carolyn both came 2nd in their age groups and qualified to go to World’s in Spain! (TBD if they go, but so cool to qualify). Shauna Carpenter came 4th in her age group, and David Steinberg and Adam Nicklin came 13th and 15th respectively. What a showing for LES!

 

I recently read a book which made me think. A lot. About a lot of things. It’s called Notes on Complexity – written by Neil Theise. It’s about … a lot of things, but one thing I’ve been thinking about particularly is perspective. There is not one reality, just our current perspective. For example, we think of ourselves as self-contained individuals walking around. However, if we zoom in, we are full of life made up of “not us” with non-human living bacteria and microorganisms, comprising up to 70% of our cells (not our mass – they are 1-2% of our mass because they are so tiny). If we zoom in even further, we see we are made up of cells, with their own living functions at work. Even further, and we see that the cells are comprised of proteins which have organized around fluid, and there is no real barrier between ‘inside’ and ‘outside’. We see that the outer boundaries of what we consider ourselves is not solid, but constantly in flux with the environment around it, discarding and picking up new organisms all the time. Zoom in even further, and everything is made of tiny little subatomic particles floating around each other, which are identical to all other particles in the universe – just in different formations. Zoom back out to where we are contained individuals roaming around, then zoom further out to where we are part of all life being manifested and interacting with planet earth, zoom even further out and we are simply a tiny blip of energy in the universe, here for an indescribably short period of time.

 

All of these things are true, but we have to shift our perspectives in order to see and understand each one. Of course I’m bringing this back to running and training, and the same thing is true. Remember when I said that our brains and bodies are constantly trying to become more efficient, so every footstep matters? True. Remember also that there is not one workout or week or month that will make or break or define you as a runner? Also true. Yes, all the little things matter: strength training, mobility, sleep, nutrition, strides, types of workouts you do, mileage, etc. You can get as granular as you want and make everything into a big deal. Or, you can keep those things in mind, while zooming out, and seeing where it all fits in to making you into a whole, complete runner who has time for relationships, family, work and other dimensions of your life which makes you full. There is no one correct view and two opposing approaches can both be right. It’s all about perspective. The little things matter and the big things matter. Shifting back and forth to being able to see both is a good practice.

 

On to Wednesday’s workout! I am away, so will let you self-organize and do this as a social or by time. People who raced TTF, feel free to come out and do the social. Same time and meeting place – 6:05 drills/warm-ups, 6:15 GO. Then head down to the spit.

 

The workout – keeping it simple: up to 15 x 1 min on, 1 min off. These build on you! This is a good one for marathoners as if you keep your “off’s” not too easy you end up with a solid amount of work. If training for shorter races, really lean into the “on’s” and take it pretty easy on the “off’s”. 15 might be a lot. See how you go.

 

I’ll see you back next week – have a great one!

 

Xo

 

Seanna

Recharging

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Hi Gang!

 

No race results from this past weekend, but good luck to all those competing at TTF this weekend! Go get it!

 

Many people are ramping it up and starting to work hard now in preparation for fall goals. I’m loving the energy. What I’ve been thinking about recently along these lines is the concept of recharging. This is different from recovering. There is a fairly straightforward formula for recovery: food and sleep. The better quality and quantity you get of both of those things, the better your body will be able to bounce back for the next session. But I think of recharging as being a bit different. It’s more about internal energy. How do you get yourself up for your next session. I had to consider this seriously recently as I’m training for a marathon and trying to condense things this week so that I can escape on vacation for a week without having to worry about long runs while I’m away. That meant two longer and harder sessions (for me at this point) a little uncomfortably close together. Normally when I have a bigger session coming up I can pump myself up and get myself motivated and excited for it. But how to recharge those batteries in two days? I realized that apart from eating and sleeping well, I had to be conscientious about where I was spending energy. I opted out of a few volunteer obligations, kept myself in a calm vs busy headspace, and didn’t do anything that was physically or mentally too taxing. This worked well enough and my energy and motivation felt recharged just in time. I know we can’t always opt out of things and make our lives a little easier (we are afterall, mostly the people who get shit done), but when you’re feeling extra taxed with training, see if you can lighten the load a bit elsewhere. Again, this is not about the classic “recovery”. It’s about being kind to yourself and making yourself feel like you have energy to give. Maybe this involves a glass of wine on the weekday. Maybe it’s staying in your pj’s when working from home. Maybe it’s ordering in for dinner an extra night. Maybe it’s saying “sorry – I can’t this week” to a request you normally say yes to. Or taking a mid-day break to walk for ice cream. Or asking a neighbour to pick up the kids. It’s basically the feeling of letting yourself off the hook in some areas. That is OK. Your life won’t fall apart because you’re giving yourself space to take on a little less in some spaces as you take on more in training. Don’t worry – the pendulum will swing back. It always does. But if you don’t carve out your recharging space, it will disappear.  So figure out how you recharge and do some of that. Coach’s orders 😉

 

On to tomorrow’s workout – back to Pottery Rd Hills!

We’ll do sets of 2 long, 1 short. For ppl not at Pottery that’s 2 x 400m hill, 1 x 200m hill. The shorter one can be done with a bit more power. I think most ppl can do 2-3 sets. Just get going when you get there. I’ll aim to be there around 6:10/6:15.

 

For people racing this weekend, no hills for you. Instead, two sets of 4 x 400m w 1:15 rest. You can ease in with the first set being at 10K pace (race pace for TTF people). If feeling good you can do down to 5K pace or a little faster in the second set. 3 min between sets.

 

That is all – see you in the am!

 

xo

 

Seanna

Running Economy

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Hi Gang!

 

Huge congrats to all the triathletes in this group who crushed it in the Muskoka Half IM and the Musselman Half IM! Madalyn, Eleanor, Carolyn and Jason. Mad respect – y’all are awesome!

 

I’m reading another book about running. Funny how after being a nerd about something for over 30 years you can still learn new things. What struck me in this book is the concept that your brain and body are constantly mapping and updating your system to make you a more economical runner. Running economy refers not to how fast you run, but how much energy it costs to run a certain pace. It’s like fuel efficiency for cars. When Paula Radcliffe broke the world record for the marathon in 2003, she had been undergoing constant physical testing. Her Vo2 max, max running speed, strength and power were all tested. She ranked the same or even slightly lower on some of these tests than she had 5 years previously. What had changed? She was more economical. Although less fast and less powerful, she could maintain a certain velocity with less effort. How did she manage this? By running. A lot. Mostly easy.

 

Running is a skill. When running, the brain and body are in constant communication, mapping which patterns feel easier and creating a blueprint to encode those patterns. The signals are then sent for all muscles to synchronize and move a certain way in order to replicate the smoothest path. This learning happens over many miles and is constantly being adjusted and refined. Every single time we run, we are reinforcing the skill of learning how to run with a little less effort. There is no “one right way” to run. Every body is different and every brain figures out the most economical movements. It has been shown that as runners age, even as they lose muscle and strength, they continue to become more economical. This is probably why we see older runners generally progress to longer distances. They’ve been doing it longer and so have a higher skill level for running, even though they’re “slowing down”.

 

Anyway, I just loved this idea that even when we’re going out for a slow, tired jog, our brains and bodies are adapting and “training” and working on making us better. This is unique for running. In no other sport do our brains automatically find the most efficient and best way of doing something. They don’t care how much energy we spend swinging a golf club, and have no internal feedback on how far the ball went. In swimming our brains have to be taught how to move through the water – we aren’t figuring it out by sensation. But in running every step is mapped back to sensation and effort. If we happen upon a slightly different gait or pattern and it reduces the sensation of effort, that will be recorded and uploaded and replayed. These tiny variations over time lead to our optimal running stride. But this takes time. And lots and lots of easy miles. So enjoy them. Whether you’re training or not, your brains and bodies are always working to make you more efficient. A nifty offshoot of evolution I guess.

 

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

  1. 1 mile tempo (faster side of tempo), 2 min rest, 4 x 400 w 1:15 (thinking 5K pace here), 2 min rest, Repeat. THEN marathoners can finish with 1 mile at marathon pace.
  2. If just coming to workouts from a hiatus, just do mile – 4 x 400 – mile
  3. If going by time: 6 min tempo, 2 min easy, 4 x 1:15 On, 1:15 Off, Repeat.

 

That is all – see you in the am!

 

xo

 

Seanna

 

 

Exploring your pain cave

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Hi Everyone!

 

Happy Summer! School’s out, and the heat is on. If you happen to enjoy a little less structure over the summer months, just remember that it’s still a good idea to get your runs in early if you want them to be quality. The heat has a real impact on your perceived effort and your real performance. Just remember that we can and do adapt to it, but it takes a few weeks, so be patient and kind to yourself as you get there. Also, remember that heat adaptation is the “poor person’s altitude training”, so it will benefit you in the long run. It’s just a little uncomfortable as you get there. Top tips: drink more fluids, protect your skin, temper the pace, take breaks.

 

Speaking of adapting, I’ve been thinking about the process of “getting in shape” again as I start a new build for a marathon. I know a number in this group are now training for fall events – whether marathons, half marathons or speedy 5K’s at the end of the summer. (I think the triathletes in this group are the only ones who are nearing peak fitness right now – enjoy that feeling!) The rest of most of us are in our “ok, let’s get going” phase. When I visualize this phase, for some reason I picture digging a tunnel in the snow. We are working to clear out the snow and create a space that is easier to move through. The work is not easy, but once we clear the path we’ll be able to use it and move with more ease. Just up to the point that we’ve cleared though. If we want more, we have to get to work and dig some more. My long-ish runs are not coming easily right now, but I imagine each one creating a bit of an easier path for the next one. You just have to punch through a bit.

 

Courtney Dauwalter is the greatest ultra runner of all time. She habitually wins races outright – often beating all the men as well, and recently set a new record in the Western States 100 mile race in a time of 15 hours and 29 minutes. Not that that time means much to any of us except for the fact that she was running pretty hard for that long! Courtney’s mental tactic in these races is to visualize herself in a pain cave – an actual cave where she is exploring and digging new tunnels. When she first started, she saw herself coming to the entrance of the pain cave, and not going in. She would see it, look in, get scared, and not enter. As she worked on her mental toughness game plan, she started visualizing herself entering the cave and sitting down in a comfy chair – just inhabiting the space. Now she pictures herself owning it and digging and making the cave bigger – it is her space to create and explore.

 

So much of what we do with training is mental. If you can find a mental space that helps to connect you to the effort and keep moving you forward, you’re well on your way to continuing to enjoy it as you improve. No one has it completely figured out and we all struggle. But each time you go out, it’s another opportunity to explore that mental space – whether you call it a tunnel, a pain cave, or whatever else makes sense for you. Enjoy the exploration!

 

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

 

  1. 6-8 x 800 w 1:30 rest. Option of making every 3rd one Hard or outside of your comfort zone. That means the others are not at max capacity – leave some room. I’m thinking 10K pace and down to 5K pace for the hard ones if you have the gear.
  2. If going by time, 6-8 x 3 min ON, 1:30 OFF. Option of every 3rd one harder.

 

That is all – see you in the am!

 

xo

 

Seanna

 

 

Good ol’ days

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Hi Everyone!

 

Shout out to everyone who came out to cheer and run the Longest Day Ekiden last Tuesday! And I believe we had a bunch who ran/celebrated the Pride 5K. I won’t call out names bc it’s too many, but way to get out there everyone!

 

I’ve been thinking about this. How sometimes as we get older, it feels like life is passing us by. As our devices serve up “memories” there is an increasing sense of nostalgia for all the events we’ve done and experiences we’ve created. And it’s true. As we get older we DO develop an increasing bank of memories and experiences behind us. I remember a line by Andy in The Office, “I wish there was a way to know you’re in the good old days, before you’ve actually left them”.  But my point is, they’re ALWAYS the good old days if we keep doing the things and creating the experiences. It’s true that one day we will run our last marathon, and we probably won’t know at the time that it is our last. At one point we’ll just keep saying “no thanks” and will never do one again. It won’t be sad in the moment – but one day we’ll look back and think “I used to do that”. Maybe. Or we’ll keep going. 15 years ago marked my last track race until this year. I don’t recall the last race I ran before I hung up my spikes – I didn’t plan not to run one for 15 years. It wasn’t momentous. I just stopped saying yes to them. And after this season it’s very possible I’ll never run another one. Sometimes we just change directions and don’t really notice until we look back. But if we want to remain engaged and want to continue creating these types of experiences, we need to remember to say yes to things that matter to us. Many of us are past our PB days (many aren’t though and go you guys!) But most of us are not in it for the glory or the accolades or the medals. We do it because this is our expression of living and experiencing our lives, and sharing it with others. I think this is why I love seeing people sign up for races and do the hard things. You’re not on your couch looking at memories – you’re out there creating them. We are in the “good old days” right now! Let’s enjoy them 

 

On to tomorrow’s workout – back to Riverdale (short) hills! + Tempo!

Let’s do this one again – it was a toughie but goodie:

Up to 3 sets of 3 x Riverdale Hill (hard up, easy down), 2 min rest, 4 min tempo. 1-2 min rest, repeat.

I’ll be at the hill at 6:05 for drills, 6:15 GO. (am racing tonight so TBD if I do the workout or cheer)

Beach Crew meet at Glen Manor and Queen at 6:00 am.

 

See you in the am!

 

xo

 

Seanna

 

Fun times!

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Hi Gang!

 

Congrats to everyone who raced the Waterfront 10K on Saturday! We had Colette, Miguel and Jason racing it. I wasn’t running but was volunteering and even so was once again reminded: man, 10K’s are hard. Great job crew!

 

Happy Solstice everyone!!!! Longest day of the year. Enjoy having so much daylight to give you energy and more time to do the things you love. Seriously – it makes a difference for those of us who do our activities outside. What I’ve been thinking about lately is having fun. It’s an interesting concept because often we don’t realize until after we’ve done something that it was a ton of fun. Most of us in this group are wired to find fun with effort. This is a tricky balance because more effort doesn’t always equal more fun, but we can be tricked into thinking that and chasing it once we’ve experienced it. But also, no effort doesn’t often lead to a ton of fun. There’s a weird sweet spot. I’ve been running some shorter track races, and I can’t believe how much fun I’m having with them. I entered for curiosity reasons, but am sticking around for the fun. But there have been times when I’ve thought something would be fun, but found it simply hard without the light element (my last x-country race comes to mind). I’m not sure what the secret sauce is for keeping the fun alive in our efforts – I think it probably has to do with mindset, surrounding yourself with the right people, and being able to embrace the effort without attaching too strongly to the result. And there’s also trial and error – go out and see if it’s fun. If it’s not, you don’t have to do it again! I’m so grateful for everyone in this crew and others who train with me, sign up for races and crazy events, and bring the same mindset of hard work =’s fun. It really is the secret to longevity and success.

 

Speaking of fun events! We have 4 LES teams running the Ekiden tonight at the spit! 7:00 pm start time. I have the bibs – let’s show up around 6:30 and I’ll distribute them. (if you’re a second leg you can show up at 7:00 plus 5K – so 7:2-something if you’re running late).

 

If you’re not part of a team, come out and cheer! Because of this, we will have a social tomorrow am on the spit. Workout: repeats of 1 min Hard, 1 min Easy. If you raced, take it off or do a few. If you didn’t race, up to 12 (they build on you). We’ll still meet at Lakeshore and Leslie at 6:05 for drills, 6:15 GO.

 

See you all soon!!!!

 

xo

 

Seanna

Be a fan!

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Hi Everyone!

 

‘Tis the season for racing. Karen raced the Toronto Women’s 5K placing 3rd in her age group and 11th overall! And on the tri scene, in the Gravenhurst Olympic Tri, Carolyn came 4th overall and 1st in her age group, and Madalyn came 3rd in her age category! Inspiring results, particularly because two of these athletes have been struggling with injuries and have been very patient over some tough times over the past few months. Way to go all!

 

Speaking of inspiration, I just wanted to talk about how now is a great time to really get into being a fan of the sport of running. There is so much exciting stuff going on on the track right now. In the past two weeks alone 4 world records have been broken! Faith Kipyegon (should be noted, not a newcomer but a mother who has returned to competition with force) started the roll with a 3:49 world record in the 1500m. She then ran the 5000m a week later in a stunning world record of 14:05.

 

Jakob Ingerbrigsten took on Daniel Komen’s 26 year old 2 Mile record, and smashed it in 7:54. Consider that. Remember when breaking 4 minutes for the mile was a big deal? He just ran two consecutively in well under that.

 

And in the 3000m Steeplechase Lamecha Girma ran 7:52 to set the new world mark.

 

The NCAA track finals are currently underway and are very exciting to watch, and there are many more track races to come as this is just the beginning of the season and since this is the lead in to an Olympic year, everyone is trying to set a mark. There is so much good coverage now with superb announcing that it’s easy to get into and become a fan even if you’re starting from scratch. Just go to youtube and search “Diamond League” to get started. The algorithm should keep you well stocked from there.

 

Anyway, I suggest this because these athletes are all doing the same thing that we are. In pretty much the same equipment. There is a direct line from the times they are running, the way they are training, the shoes they are wearing, which is drawn directly to us. These athletes for the most part are not super wealthy, do not have equipment advantages that we don’t have, they are parents, or students, some even have outside jobs. So if you need a lil jot of inspiration and are sick of following sports with balls and nets, become a track fan. It’s the most exciting and then you can nerd out and talk results with me 😉

 

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

 

  1. 5 x 800 w 1:30 rest. 4 min rest. 4 x 400 w 1:15. If training for faster races this summer and getting into 5K shape, aim for 5K pace for the 800’s. If building base for fall marathon training, do the first 3 800’s at 10K pace and see if you can pick it up for the last 2. If marathon training, keep the 400’s at the same pace. If working towards 5K fitness, pick em up a bit.
  2. If going by time, 5 x 3 min w 1:30 rest. 4 min rest. 4 x 1:15 on w 1:15 rest.

 

Remember: you do you. If just getting back into it, don’t race these. Ppl who want to lean in know who they are. This is a great fitness building OR base building opportunity. Know your intention.

 

That is all – I will be there but cheering as I’m racing tomorrow eve on the track.

 

See you in the am!

 

Xo

 

Seanna

First law of thermodynamics

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Hi Everyone!

 

Big congrats to Fran who ran the San Diego half marathon with minimal training and had a fantastic run! And to Anna who ran an ultra this past weekend. I can’t recall the distance (sorry!) because after a certain distance it doesn’t even compute in my head. Way to go!

 

Last week I spoke about group energy and how we can share it with each other for free. This is true. However, I’ve been thinking lately about individual daily energy. The kind that follows the First Law of Thermodynamics: “energy cannot be created or destroyed; it can only be converted from one form to another.” As this applies to our daily lives, our energy can be converted into running long, running fast, lifting weights, biking, swimming, etc… That all comes out of the same pool, so we can’t do it all at once. It can also be converted into thinking, being present in relationships, showing up for our jobs, volunteering, doing chores, … This all comes from the same pool of energy as our athletic output. I think about this a lot as well. We can (and should) choose where to spend our energy, so it’s not a first-come-first-served scenario. Everyone wants a piece of your energy. People will rarely say “you’ve given enough”. But it is actually a finite resource.

 

This dawned on me recently as one of my athletes (who I won’t call out but is on this list) noted that she didn’t do her long run because she was volunteering doing physical labour at a camp for the weekend and wanted to show up fresh. It struck me what a generous and intentional application of the first law of thermodynamics that was. It occurred to me that I would have probably done my long run and shown up diminished, with less to give in an attempt to “fit it all in”. But when we do this, we are spreading it out. That is ok and for most of us, these are the choices we have to make. Just know that you can decide and be intentional about it. You can shift it one way or the other, but don’t expect to be able to give 100% in every domain.

 

Everyone here lives a very full life with endless demands on their energy. That is to be celebrated for sure – we are valuable, needed and important! I do think that the nice thing about when we commit to training, whether it’s for marathons, triathlons, or other, is that we are saying “I am dedicating this amount of energy to me”. We are taking it back, whether others want it or not (they do). Is it selfish? Sure. But as long as it’s premeditated and intentional, I think we owe it to ourselves to devote a parcel of it to us.

 

On to tomorrow’s workout – back to hills! I’m liking Pottery these days – just such a good way to boost fitness without as much mechanical pounding as the speed. Let’s do reps of 1 x Full/ 1 x Half so we can get good efforts out of each.

I think we can aim for a range of 4-6 reps of that sequence (6 might be a lot – if you’re noticeably losing power and form, call it)

 

I’ll aim to be at Pottery around 6:05-6:10. Beach ppl, that is 1 x 400m/1 x 200m. Meet at Queen and Glen Manor at 6:00 am.

 

See you in the am!

 

xo

 

Seanna

 

 

Free energy

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Hi Everyone!

 

We’ve got a full week of beautiful looking running temps coming up here in TO. Wohoo! For me, we’re in that perfect “not too hot, not too cold” sweet spot, and I’m loving it!

 

As I’d mentioned in my previous email, I am doing some track work in preparation for a summer track race or two. The track always feels more intense to me, so I can easily get overly keyed up and pace things wrong, and it feels like a shock to the system to run at various faster paces than I’m used to. And after a couple of hard efforts I can easily think to myself, “that’s enough, I can’t do more”.  So I’ve gone back to where I started with track workouts: I’ve attached myself to a crew. I just slot myself behind some more seasoned track runners, and let them carry me around the oval. It is amazing how much easier it feels to run within a pack. I mentioned this to one of the ladies yesterday and she agreed – “I could never do this alone!” As I’ve said before, this is selfishly why I started our Wednesday morning sessions – I could not do those alone.

 

The same can be said for so many of our runs and workouts. I know that almost every time I’m not meeting someone in the early morning for an easy run, I don’t make it out. And when I go later on my own it just feels … more effortful. I do sometimes love a good solo run – I appreciate the space for my own thoughts and sometimes prefer to customize my pace. But boy oh boy – I know I wouldn’t have the same consistency in outings or effort if they were all solo. When I fall into rhythm with someone beside me, the pace just comes so much easier and the time and km’s fly by with less strain. It’s quite amazing how we can actually share our energy with others. It sounds a bit “woo-woo”, but when you experience it as a physical reality, it’s hard to dispute.

 

I know many in this group take this philosophy and go out and in turn share their energy with others who maybe don’t have the benefits of a group or running buddies. You run with neighbours or kids or friends who are testing the waters and could use a little “running buddy” energy. I love that it’s an infinite resource and only becomes amplified with use.

 

So just a big “thank-you” to everyone who shares theirs. We are adding free energy to the world – one group or buddy run at a time.

 

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

 

  1. 1K-800-600-400-200 all w 2 min

4 min set rest

800-600-400-200 all w 2 min (we get to start lower on the ladder for the second set ;))

Starting a little slower than 5K pace for the 1K then moving to 5K pace and faster for the rest.

 

  1. If newer to workouts or feeling your way back in, start the second set at 600.
  2. If going by time: 4min-3min-2min-90sec-45sec all w 2 min. 4 min set rest. Start again at 3 min and work down.

 

That is all – see you in the am!

 

xo

 

Seanna

 

Mixing it up

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Hey Everyone!

 

Hope you all had a great long weekend. In races we had Brianna (2nd overall!), Jen and Ingrid all running the Toronto Women’s 5K! Way to get out there crew. As we all know, this is not a fast course but it is always a great event.

 

I was up north this weekend, and did a long-ish run for me these days. The last season I’d been up there training it had been for an Ironman, so my memory was fresh with long rides along those roads. As I was running this time, I turned to enter the last 6K stretch, and my mind said “so easy – we’re almost done”. This was odd because I can recall this stretch feeling super long and hard, and like I might not make it. But when I was on the bike (my most recent experiences), it really was just the last little bit. So my mind remembered what it represented on the bike, and it felt like the last little bit and was not a big mental battle.

 

I am currently training for a lot shorter distances on the track. Again this is putting my perception of paces and distances into different perspectives. I just completed an entire workout on the track, including warm-up and cool-down which took about an hour. And I covered 3 kilometers total in the workout. Which sometimes represents just the first rep in other workouts. It was broken up, and there was lots of rest, and I hit speeds I haven’t touched in years. And it was super fun!

 

My point behind all of this is that it is important to mix things up so that we can break out of our old paradigms of thought and experience. Now is a great time to experiment with training for “off distances” – whether shorter or longer than your usual. I see many people in our group doing this and I love it. The long rides can really put time and distance into perspective. And the shorter, faster training can really make your marathon race pace feel cruisey and not too intense (at least at first). Of course specificity of training helps, especially as you get closer to your event, but I do believe it’s important to “play” at other distances to keep your mind and body fresh. In Angela Duckworth’s book GRIT, she credits the grittiest people as being able to incorporate nuance into their pursuits. Nuance keeps it fresh and interesting and exciting. And importantly it allows you to experience your pursuit with a new perspective. So if you feel yourself getting a little stale in what you’re doing, my advice to you is to shake it up. Do a trail race, hit the track, get on the bike and do a long ride, … anything that will allow you to make the old new again. That just might be the mental edge you need to break through in your next race.

 

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

 

  1. 2 x 800 @5K pace w 2 min rest. 4 min rest. 4 x 600 @ a little faster w 2 min rest. 4 min rest. 4 x 200 @ faster w 1:15 rest.

Yes, this is more rest than we’re used to. Let’s work on getting our legs used to running a touch faster than usual. We will accumulate volume at these faster paces, and then eventually we can increase the distances and take down the rest.

  1. If going by time, 2 x 3 min @ 5K pace w 2 min rest. 4 min rest/easy jog. 4 x 2 min faster w 2 min rest/easy, 4 min rest, 4 x 30 seconds fast w 1:15 easy

 

That is all – see you in the am!

 

xo

 

Seanna