Hi Everyone!

Huge congrats to racers this past weekend. At the Barrie triathlon we had the super duo of Adam and Karen who competed in the Barrie triathlon and duathlon respectively. Of note, Karen came top 10 female and 4^th in her age group! At the Sunset Shuffle, Monica came 7^th overall female and first in her age group with a well under 20 minute 5K! And both Bob G and Zoë came first in their age groups in the same race! Way to go crew!!!

With the women’s marathon, the Olympics came to a close this past weekend. I know it’s cliché to talk about how much I love the Olympics, but man – the effort that everyone puts forth out there! The drama and emotion isn’t only played out at the front. There is a story behind every single athlete there, and each person who competed was out there trying their absolute hardest. I think that’s why we love it so much. And it’s why we appreciate and cheer for all the athletes out there – because no one is there just to be there. They are all really, really trying.

I can get emotional when I see people trying to do their best. It’s why I love watching races, and sometimes even just people out running on their own without any fanfare or accolades. I often want to cheer strangers on and say “way to go!” (sometimes I actually do). Maybe it was the post-Olympic mood I was in, but the other day as I drove my teenager to his job early in the morning, I noticed everyone out doing their thing and had a wave of emotion for all of them. A young teenager rode past on her bike, obviously on her way to a summer job. Workers were grabbing coffee before starting a long day. Runners were out training, getting it in during their only window available. And I thought – here we are – all trying our best. We’re not all winning. Some of us feel like we’re barely managing. But all we can ask of ourselves and others is that we try. And keep trying. I keep reminding myself of that as I move through stressful events and things I don’t think I’m “winning” at. I leave my to-do list unfinished most days, my house is not the most organized and there is always laundry in some state of undone, I don’t do as much strength work as I should, I have friends who I care about who I don’t call enough, I am not running quite as fast as I used to, I’m not sure if I’m doing all the right things in raising teenagers… I would call myself a serious mid-packer in most areas. But I get up every day and I try. That’s what I often ask myself when I feel like I’m failing. Are you trying? Usually the answer is yes. Then I tell myself I’m proud of myself and am ok with it. That’s all we can ask of ourselves. And of others.

Most of the athletes at the Olympics did not win medals. Every event had a last place finisher. No one would ever say they weren’t great for showing up and trying. That’s what it’s about. That’s why it’s so inspiring. So keep showing up. Keep trying. Odds are, you probably won’t win (but you might!) But that’s not the point. You’re an inspiration for your effort, not your results. And I appreciate that in all of you – more than you know.

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

1. 2 sets of (mile-800-600). 2 min bw reps, 3-4 min bw sets. I’m thinking somewhere between tempo and 10K for the mile and pick it up slightly for the next two. This isn’t about going fast. This one is about building some strength through volume. This is geared towards fall marathoners.
2. People still racing! That is late season triathlons or any more 5K’s. 1 set of mile-800-600. Then 5 x 400 w 1:15 rest.
3. Anyone racing the TrackSmith 5K: 5-6 x 400 @ race pace w 1:15 rest.

That is all – see you in the am!

xo

Seanna

Hi Everyone!

Well, we’re almost halfway through the summer! If July was a month for doing some speed and a little less volume, August tends to be the month to start to build back up again in preparation for the Fall. Don’t worry – we have lots of time! Now is the time to enjoy the process of getting fit – nothing to prove, just good ol’ work.

I mentioned that I ran a 1500m race a few weeks ago. I was nervous. Not out of the ordinary nervous, but enough to question my life choices as we tend to do before self-imposed hard efforts. As I went to the washroom for the fifth and final time before the start, I looked in the mirror and thought: “In 15 minutes I’ll be on the other side of this. Wouldn’t it be nice to just fast-forward through the next 15 minutes and wake up on the other side”. That’s what my impulse desired: to have it done, not necessarily to do it. But it’s only in the doing and being present while doing that we actually learn. And live.

I am currently on vacation. As I lay by the pool with my book, my teenage daughter reading and lounging beside me, I saw a couple with a little baby pull up with their stroller. One parent was constantly vigilant, waiting for the baby to wake up, and once he did, they started taking turns giving constant attention and movement and cajoling. I saw another couple with two young toddlers, one who was screaming to go to the pool, the other who was screaming indecipherably that they didn’t for some garbled reason. The parents looked exhausted. I remember all of those days with my kids. I remember thinking from the second I had my first baby, “well, I guess my days of reading books calmly by the pool and losing track of time are gone”. And they were. For many years. I remember looking at older families with teenagers and thinking “if we can just make it there…”  I won’t lie: it’s nice to be here. And I wouldn’t want to go back. But I also wouldn’t have wanted to fast forward any of it. The point wasn’t to make it here. The point was to be where I was when I was there.

I’m catching myself with these thoughts lately. Thinking it will all be good or enjoyable or better once I make it to the other side of something. We’re always trying to get somewhere. We always think, “once this project is done” or “when this weather passes” or “once I’m through this stressful week and at the weekend” it will all be fine. But that pulls us right out of living in the moment, and there will only ever be more hurdles to jump ahead of us. I have a marathon coming up in December which I haven’t started training for yet. I’m excited for the training. In the early stages, I don’t want to be at the end. But the closer I get to it, the more I find myself thinking “I can’t wait till this is over”. The day before the race, when I’m tense and wound up and insecure and anxious, I will fantasize about the beer with friends at the end of the race – when it’s all over. I’ll want to just time warp there. But we’re only alive when we’re doing the thing. I think this is why, even knowing how I will feel near the end, I still sign up and welcome the whole experience. I will get there. We will all get there. You can’t stop the forward march of time. All we can do is try to be present and awake and hopefully try to enjoy each moment we’re in – no matter how exhausting it may be.  And remember that it will one day all be behind us.

On to tomorrow’s workout!

We are on hills again. Let’s divide into two groups: 1. Building for marathons 2. Still doing some later summer races (triathlons or 5K’s or 10K’s).

Marathon builders: as promised, here comes the straight up Pottery repeats. Let’s start back up with 5-7 of them (8 if feeling really good). Keep them tempo effort up, easy down. If doing this elsewhere, this is a 400m hill.

People racing vs building, 2 x half hill (200m) followed by 5 min tempo. Repeat 2-3 times.

I should be physically back in Toronto by Weds am, but likely very jet-lagged and under-slept, so I won’t make it out in the am. Feel free to meet up when it works for you. Most ppl get to Pottery around 6:15-ish and just start doing repeats when they get there.

Have a great one and see you soon!

xo

Seanna

Hi Everyone!

Not sure if anyone raced the TTF triathlon or 10K this past weekend? Please remember to send in results if you raced – I don’t have to post times – I just want to acknowledge those who are doing it! This weekend Pearce ran the Limberlost trail race – and came in first despite, true to its name, getting lost. And I closed out my track season with a 1500 in a seasonal best of 5:00:33. (the .33 is important because last year I finished with a 5:00:8)

This week we have a guest post by Pearce – thank-you Pearce!

Learning through running

To start I just want to say that I love running with the LES crew!  I hold everyone responsible for getting me so into running with the positive energy and support.   But I also do love the days I run alone. 

One part of that is just the actual alone time, a rare (greater than 15 min) break from consistently being connected in life.  Some people think in the shower, on cruisy runs I really enjoy the time to just think to myself about whatever might be on my mind.  I particularly like the 6 am runs because there is zero else I “should” be doing, and that time is mine and mine alone to choose what I do with it.  The busier we get those times can feel rare.

But the reasons we do things can and do change over time, and running alone has changed for me as well.  Right now, running in general has provided me with a way to challenge myself, that is completely in my control on where and how far I take it.  There are very few ways we can truly isolate ourselves, and challenge our bodies and minds, without impacting those around us, often in a negative way.  Family, work, friends, and most areas of life we are constantly making decisions based on how those decisions will impact others, and (hopefully), adjusting them to ensure we bluntly, aren’t being selfish.  Running allows us to be selfish, without actually being selfish, particularly when done at 6 am. 

I have been fascinated these days reading/watching/talking about pushing ourselves to our perceived limits and how important the mind is in determining that level.  What interests me the most is not necessarily how that translates into results, but putting yourself into those situations and seeing how you react.  While our experiences won’t find their way into books and Netflix documentaries, it doesn’t diminish their importance.  I think the mental benefits in life of running and training are hugely under rated.  Being able to put yourself into uncomfortable situations and managing that adversity (whether it be sticking to a training plan, or pushing through a hard workout or race) is a very important skill as we all get older. Even more so as we all get more particular in our ways!  The most common way to create our challenges is setting goals.  The loftier the goal, the more you are laying bare your challenge to push yourself.  And those you don’t achieve (and there will be many) will make the ones you do achieve feel all that more special.  The old saying goes you learn more from losing than you do winning.  I like to try to keep that in mind.

So I love the LES and other track workouts in groups to help pull me along to get stronger and faster.  You need others to do that.  But I also love the solo workouts where it’s just you out there and there is no one else to  motivate you other than yourself to get it done.  No one cares or knows if you dog that last 400 m set, or add 30 seconds rest in between reps except you.  And while a race can provide the environment to test this, the Sunday evening workout you had to squeeze in because of scheduling conflicts with your wife’s photography and kids soccer is fantastic brain training for racing, and for life. 

Or at least that is what I’m telling myself these days to keep me motivated!

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

This will likely be another steamy one. I will just say, at this point in most peoples’ training, we are going for the training effect vs. the actual pace and time (that matters more as we get closer to our events). So accept the pace deficit that comes with training in the heat and we will benefit from the physiological effects that come with it.

The workout: Straight up 800’s. Let’s take 1:30 rest. 6-8 of them. This is a good indicator workout to start off many peoples’ fall marathon training builds. We can do it again closer to the end with hopefully cooler weather and a little more fitness. So we are not trying to set a high bar here. We are just laying down our “where we’re starting from” position with room to grow.

If doing this on your own by time, 6-8 x 3 min at around 10K pace w 1:30 rest.

That is all – see you in the am!

xo

Seanna

Hi Everyone!

Happy Canada Day and Happy Pride! I kind of like how we celebrate both of those things together – incorporating the values of Pride with the values of our country feels important. And let’s be honest – it makes the celebration way more fun. Congrats to everyone who raced this weekend! At the Ontario Masters Club Championships (AO’s), Pearce came first in the “true” masters of over-40 and silver overall in the 5K on the track in a new PB of 16:38! At the Pride 5K, we had Bob, Anna, Jeff (sub-19) and Graeme (20:35). Way to go everyone!

What I’ve been thinking about this week has been health. Specifically physical health. Back in December, I pulled a hamstring fairly significantly, to the point where I could hobble, but not run with full flexion or extension of my leg. I finally rehabbed it up to being just about stable, when I threw my back out, and was reduced to less than hobbling – there were a few days in there where I could only take one small shaky step at a time, and maxed out at about 5 before I had to sit down. There were a few moments there where I thought “I don’t even care if I can never run fast again – I just want to be able to run!” My first few shaky runs back involved little steps and some pain, but I was so grateful to be moving. At that point I thought “I can’t even imagine trusting my body enough to run as hard as I physically can”. I didn’t care what time that effort or feeling resulted in – I just wanted to be able to move my body in the way that made it feel fluid and fast. 6 months later I have managed to get back to that state. I have run two 1500 meter races where the training and racing have allowed me to run as fast as I can, with the only limitations being my training and ability. I am a few seconds slower than I was last year (I’m taking one more crack at it, so I might get closer), but my big victory is that I’ve been able to bring my sense of gratitude and appreciation of what my body is allowing me to do, in my workouts and races. In February I never would have believed that I’d be able to get back to putting a full effort into my body while running. So that is what I am focusing on: the feeling, not the times.

Most of us have been through health challenges, and likely almost all of us will go through various health challenges in the future. Some will be more serious or last longer than others. I’m not saying this to be a bummer, but just as a reminder to appreciate what we have when we have it. Are you a few seconds or minutes slower than last year? Maybe. (and maybe not by the way – many in this group are still getting PB’s). But can you train hard, run uphills until your legs wobble, sprint until the lactic acid surges, run so long that your sweat forms salt crystals on your skin, repeat intervals to the point where you can feel your heart beating in your head? If you can do that, appreciate it. Not many people can and not many people do. Does all that work result in a fast enough time for you to be happy with? Meh. That’s not really the point. The point is, you can go for it. Enjoy the ride.

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

1.       4 x 600 w 1:15 rest. 3 min set rest. 4 x 600 w 2:00 rest. You get the idea. The first set are more aerobic, the second set asks for a little more pace. I’m thinking 10K-ish pace for the first set, 5K or faster if you can for the second.
2.       If going by time, 4 x 2 mins w 1 min (just to make it easier), 3 min easy, 4 x 2 mins w 2 mins faster.

That is all – see you in the am!

xo

Seanna

Hi Everyone!

Congrats to Carolyn Steele Gray who came 1st in her her age group in the Guelph Tri! Way to open the tri season. And I think I missed kudos to Madalyn last weekend who rocked a Half IM and came 7th in her AG! Not sure if anyone here raced the Under Armour 10K on Sat. If you do a race, don’t forget to shoot me a note so I can include you in results! We’re back to heat-training and racing right now, so give yourselves some grace as you adapt. You will adapt, but it feels hard and it takes about two weeks. All we can do is just embrace it and be cautious. Take breaks where you need to and slow your pace on longer efforts. Don’t forget: heat training is the “poor person’s altitude”! The adaptations will add to your fitness. Not saying it’s easy.

I came across a quote by Olympian, filmmaker and author Alexi Pappas the other day which I love:

 “How you talk about your experiences will dictate how you feel about them. Reframing our goals and rewriting our stories are powerful tools. Nobody can tell us how to feel about something. We can make our shortcomings into something beautiful if we want to. How we label an experience can completely change how we perceive it.”

This is so powerful and true. The more I learn about experiences and memories, the more I realize they are completely subjective, and the rewriting of them through memory can actually change them. New research has shown that the more we revisit a memory or retell a story, the less “accurate” it becomes to what actually happened. The “memory” is the story we tell ourselves, and that becomes our reality. This is amazing and a bit scary, because who are we if not a compilation of memories and experiences? But it is also empowering because we can actually have a hand in how we perceive these experiences and grow from them.

I ran a 1500m race last week. It was very hot, quite windy, a very bunched up physical race, I was elbowed out of place in the last lap and ran a couple seconds slower than my first one last year. But that is not my story. I actually had a great experience. I felt strong throughout, everyone said I looked great and I did feel like I was running well, I was by far the oldest person in the race – by probably 30 years – and was able to compete seriously with these younger athletes, and I just have to work on my positioning and kick. That is the story I’m telling. I could have absorbed the result and experience negatively or positively. I’ve chosen to tell myself the positive story, and so I’m motivated and excited for my next one.

This isn’t about lying to ourselves or living in a false reality (because it’s not a real memory if we don’t believe it). And it’s not about just putting on rose coloured glasses. It’s about shaping and framing the way we perceive our experiences. It’s about truly finding the beauty and taking control of deciding how we will feel about a situation. I like that.

Before we get to tomorrow’s workout, don’t forget the Ekiden is TONIGHT! 7:00 pm start at the spit. I am team captain for team 1 so will run down to pick up the kits by 6:30. If you’re not on a team, come out and jog/cheer! It’s a fun evening of celebrating running – and the longest day of the year!!! (well, almost – 3 more days)

On to tomorrow’s workout! Hills + tempo. Let’s put the emphasis on tempo here vs hills. 2 half hills followed by 5 min tempo. Max 3 sets, but people training for marathons (vs summer speed), make your last tempo 10 min at goal marathon race pace. For everyone else, it’s a bit lighter than last time we did hills, but we’re at a point in everyone’s season where the hills aren’t the priority – it’s maintenance.

New people to the group, hills are a little less formal. If you’re closer to Pottery Rd, a group meets there, but floating time. Usually anywhere between 6:05-6:20 and people just start in when they get there. If you’re closer to the beach, people meet at the bottom of Glen Manor at 6:00 (Tanis, pls correct if I’m wrong).

Have a good one and see a bunch of you tonight!

xo

Seanna