Rekindling

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Hi Everyone!

 

As we re-enter the now familiar routine of closures and restrictions, I think it’s more important than ever to look at our goals and resolutions for 2022. Not in the “I want to improve myself” sense, but in the “what excites and drives me” sense.

 

I agree, at this current moment, it’s not easy to feel bright, inspired and optimistic. Especially if we are on social media and allow ourselves to listen to too much of other peoples’ negative headspaces. So here’s my challenge to you: find a way to get yourself inspired and excited for what’s next. Screw the negative bullshit and find a person or event or challenge that gets you fired up. I know we all know how to take a deep breath and get to work on hard things that we “should” be doing. That’s not what I want for this year’s goals. I want you to find that inner spark of passion. I know it’s there – we’ve all had it at some point. You may have to work a little to rekindle it. So work for it. Take some time to really think about what inspires you and gets you excited. Read stories of other people who have this spark. Here are some I’ve found inspiring lately: Tommy Rivs, Shalane Flannagan, Lanni Marchant. If you don’t know their stories, look them up, but basically they’ve all been dealt different life circumstances and challenges and continue to find passion and purpose through running – all three in very different forms than they once did. There are more out there. Look for them (and share them!)

 

Wayne Gretzky said that no one ever once told him to practice as a kid. The hours he spent on the ice alone in his backyard which eventually developed him into “The Great One” came from his own inner flame. It wasn’t  a work ethic or talent that drove his success – it was passion.

 

So this year, don’t try to better yourself, or improve a time or a habit just because you think you should. Instead, find a way to rekindle your passion. When you have that drive, you won’t need willpower or discipline to keep going, and obstacles like restrictions, closures and cancellations will only be pylons to sidestep as you follow your inner path.

 

 

Onto tomorrow’s workout! (Gatherings are now limited to 10 ppl outdoors. Let’s see who shows up tomorrow – if we’re more than 10 we can split into two groups and start at opposite sides of the path and run towards each other.)

I will be there for 6:05 drills, 6:15 GO TIME. If anyone wants to group up for an earlier or later time, feel free!

 

  1. 6-10 x 600 w 200 jog.

The key to this workout is keeping it continuous (we’ve done this one before). Keep the 600’s at 10K effort – no faster and the 200’s at a pace that is not an easy jog. As you adapt and improve on this workout, the parameter that changes is that your 200’s get faster. The stimulus here is teaching your body to deal with and use lactate as fuel. So don’t get hung up on your 600 times – work for the effect, not the workout “performance”.

 

 

  1. If doing this fartlek style, 6-10 x 2:30 Hard(ish), 45 seconds Medium

 

Please let me know if anyone has any questions!

 

Hope to see some of you tomorrow.

 

xo

 

Seanna

 

Adjusting our sails

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Hi Everyone!

 

Hope you’re all having happy and healthy holidays. I know this year they’ve been filled with a fair bit of anxiety and plan changes for most, but man – are we ever working and strengthening those resiliency muscles!

 

I’m currently surrounded by and hanging out with windsurfers. A different species from runners to be sure. In order to become a good windsurfer, you have to be fairly driven and hard-working as there is a significant learning curve – especially at the beginning. But the interesting thing about windsurfers is that while they are driven and focused, they also have to be incredibly flexible and open-minded. When your entire sport relies on wind and waves, you have to have the right attitude or you’ll go crazy. There is just so much you can’t control. You have to be optimistic, and ready to go when it’s good, but accept the waiting period when it’s not. You also have to be ready to make changes when the weather changes. You may have rigged up a certain sized sail and headed out, only to find the wind has changed. You then have to come in, de-rig, and rig up a new sail to fit the new conditions. That’s just what you accept as part of the sport – you adapt and change according to the conditions. And when the conditions are good, you delight in it, and don’t take any of it for granted. Because you know it will change again.

 

I think there’s a lot we runners can take from this attitude and approach to life. We are used to being able to control so many variables. We plan out and strive to hit specific mileage and pace targets weeks and months in advance, without holding a space for the things we can’t control. We are not used to adjusting our sails or waiting with patient optimism and excitement for a new window of opportunity to open up. We stress when things go off plan and have a hard time waking up and saying “I will approach my day based on what the day and conditions have given me”. Instead, we try to force our plan into the day, even if it really doesn’t fit.

 

Fair: planning and training for running and endurance events is quite different than action sports. But as we make goals and plans for the new year, maybe we can borrow some of the mindset and attitudes from other athletes that might serve us better – especially in times of unpredictability. I’m going to try to be better at adjusting my sails based on conditions, delighting in the good days, and patiently waiting out the bad ones.

 

Workout for this week:

 

For this week I know many are still away and on different schedules, so let’s do a fartlek workout which you can do when, where and with whom suits you:

 

10-15 min easy jog warm-up, 4 sets of 3-2-1 min Hard with 1 min easy, 3 min easy b/w sets, 10 min easy jog c-dn

 

Have a great one and HAPPY NEW YEAR!!!! Looking forward to seeing y’all in 2022 

 

xo

 

Seanna

Control what you can

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Hi Everyone!

 

Well, what can I say. This is supposed to be a rejoicing and celebrating time, but for many of us right now it is mixed with a large dose of anxiety, disappointment and maybe even illness. That’s not to say it’s all bad – we will still do what we can to celebrate with our loved ones and get outside for runs and play and read good books and eat good food and drink good drinks.

 

This makes me think of the anxiety many athletes feel before big competitions. Sports psychologists and coaches have to remind us that we should only spend energy on things we can control. And even that – within reason. Here’s what we can control: showing up to workouts, working on our positive mindset throughout workouts, our nutrition, our sleep (to an extent), how we will conduct ourselves within the race. Here is what we can’t control: the weather on the day of our competition, who else will show up, what our competitors will do, whether we get sick or injured over the course of training. We are told to be as prepared as we can with what we can control, and take a deep breath, and not worry about the uncontrollables. As long as we are confident with what we’ve done then we will do our best and accept the outcome. And again – this is all within reason. Most athletes will probably reflect that there was a tiny bit more they could have done, but at a certain point that becomes obsessive, and you just have to be ok with what you’ve done as your best effort. Not to mention, doing “more” could start to bring diminishing returns.

 

I feel like a similar mindset might help us right now. Yes, there are many things we can control. Get on top of those things. We can get vaccinated, get boosted, wear masks, follow public health guidelines, work on our compassionate mindset … But at a certain point we have to say “I’m doing all I can do within reason” and then be ok with that. We shouldn’t expend energy on things we can’t control: what other people are doing, what mutations the virus will take next, what restrictions we’ll be facing next. At some point we just have to say, I’ve done the best I can and I will deal with whatever comes my way. Locking yourself in a cave with no social contact or activities for an unforeseeable future is likely not going to benefit your overall health and well-being – that’s the obsessive mindset leading to diminishing returns. So do what you can and then be ready to deal with whatever comes your way.  And while we’re at it, let’s all throw in a good dose of compassion and grace for ourselves and our neighbours. We could all use more of that.

 

 

Workout for this week is hills!

With a twist. For these ones, here’s the drill (and only if the footing is ok – I’m not sure what it’s like in TO right now):

Run down fast, up easy.

The key here is to run down with a strong stride and mid-to-forefoot strike (vs. sitting back on your heels). This does two things: 1 – reinforces a long stride length with power (not over-striding, but covering more ground with each stride) and 2 – really works those eccentric contractions for strength. Coming down with more force will be harder on your muscles. Expect to feel a little sore the next day, but this is good training for those of you getting ready for hilly races!

Same number as usual – don’t raise the volume – this is a new strength stimulus!

 

Pottery or hill in the Beach. I leave it to you guys to coordinate.

 

Enjoy! I’ll do my own version here.

 

xo

 

Seanna

 

 

 

Restorative training

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Hi All!

 

Wow, December can feel hectic, can’t it? For most people December is a good time to exercise restoratively. What does this mean? As with most things in life – it’s different for everyone!

 

That’s one of the things I love about coaching and advising people – there is no one prescription of “take this and call me in January”. We have to understand ourselves before we jump into what someone has told us we need.

 

I’m sure we’ve all heard the well-meaning advice from non-running friends who say “just take a break when you’re super busy – relax!” Ha. Ha. Ha. When has not running ever made any of us feel more relaxed? But what I’m learning is that different types of stimuli are more restorative to certain people and others for others. For example, I know there are many in this group who love nothing more than a good long swim to unwind. I would like to do these, but they take all my mental and physical energy and they are certainly not relaxing. For myself, any long run up to 90 minutes can feel restorative. I have a low sensitivity to this stimulus and so I can do it and feel mentally and physically recharged. I like short sprints and strength, but I have a high sensitivity to those stimuli – I can feel sore for days and I can’t do too much of it before I’m fried. For others it’s the opposite – the gym might be where they recharge and the long runs can feel draining. I know some people who find that yoga puts them into a rage! I find that hilarious. But then – why do it? Because other people tell you it’s good for you? You know when it’s not.

 

There is no good or bad in this. You can get to the same results through different means. I was listening to a podcast talking about exactly this – they had three 800m runners running the exact same times by the end of the season. But the athletes couldn’t train together other than the warm-up because their sensitivities and responses to different training stimuli differed so much. One thrived on long aerobic runs whereas that tired out and broke down another. One thrived on really short, fast efforts, which would injure one of the others. And one was a hybrid of the two. And their final results were the same to the second.

 

All this to say, be honest with what feels good for you and try to figure that out this month. Don’t do what you’ve read another athlete does. Don’t do things that feel hard but “should” feel easy. Figure out what is restorative to you. And do as much of that as you want.  

 

Onto tomorrow’s workout! This will be the last one I’m in town for (negative COVID tests willing) – I’ll send along workouts for the rest of the month as we go though.

Lakeshore and Leslie – 6:00 for warm-ups, 6:15 GO TIME:

 

  1. 1 mile tempo (to get your body warmed up), 2 mins, 2 sets of 4 x 400 w 1, 2 mins bw sets. Option to finish w 1 mile at mara or ATB pace.
  2. If new or just getting into workouts, do 800m to start vs 1 mile (turn at the 400 marker) and leave out the final mile.

 

See y’all in the am!

 

xo

 

Seanna

Freudenfreude

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Hi Everyone!

 

First up, congrats to Andrew Higgs who pulled together a 6-week training plan and ran a 3:06 marathon at CIM – just off his PB! (not that I recommend this as a training strategy for most – lol) 

 

Next, just a reminder- ‘tis the season for layers and lights. In my opinion, more of both is better these days. Just keep putting them on and getting out there!

 

As many of you know, I am now doing personalized coaching for runners and I’m very excited about this. I was thinking about what excites me the most, and then I heard a term which captures it: Freudenfreude.

 

Many of us are familiar with the German term Schadenfreude – the malicious delight in the misfortune of others. We’ve probably all experienced this feeling at some point – it is part of the spectrum of human emotions afterall. But it’s not a sentiment that makes us feel particularly good about ourselves.

 

Apparently there is an opposite emotion to this: the feeling of genuinely rejoicing in the success of others. This is Freudenfreude. Buddhists have a term for it too: Mudita – the delight in other’s good fortune.

 

This feeling makes us feel good. We get to bask in the sunshine of others. More happiness for others means more for us as well.

 

This is the feeling I get when I coach. It is also I think the feeling that many of you get from being part of a community. It is added sunshine for all of us.

 

I’m not saying that if I don’t know someone I don’t want them to succeed, but there is sometimes just curiosity and detached indifference. If someone I don’t know runs a PB, sure, I’m happy for them, but I don’t feel inner joy. I love watching the race results of elite athletes because I’m a fan of the sport, but for most of them I find the results more entertainment than emotional investment.

 

But I want the Freudenfreude. In fact, I already have it for all of you! And I know that we all have it for each other too. When we invest in each other’s success, emotionally, physically and intellectually, this is what we get. We get to share the sunshine. And I know I don’t need to tell y’all it feels so good. 

 

Onto tomorrow’s workout (6:00 for drills, 6:15 start – Lakeshore and Leslie):

 

  1. 2 x 1200, 2 x 800, 2 x 600, 2 x 400 – 90 sec bw sets, 2:30 bw reps (feel free to jog to keep warm). 1200’s tempo, then up to you if you want to inch it down a bit. I might just stay there with pace. Keepin it a bit more mellow for now as we adapt to the colder temps.
  2. If you’re newer to workouts or want a little less, start with the 800’s. so 2 x 800, 2 x 600, 2 x 400. Add a few strides at the end as well. That is enough.

 

That’s all – see you in the am!

 

xo

 

Seanna

 

Settle in

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Hey Everyone! 

 

First up, huge congrats to all our Tannenbaum runners (and their kids!) who braved the snowstorm and lined up on Sunday! And thanks to all the volunteers and our cheer squad. A “character building” morning. Y’all are awesome.  

 

This snow sure is beautiful right now, but the footing is pretty treacherous. Let’s just take it easy out there – remember, you have many stabilizer muscles which are being called into action for the first time in a while, and these continual micro-movements might make you feel a little sore and a little more fatigued than usual. That’s ok! You’re getting stronger. Just don’t push it too hard or fast and risk getting injured.  

 

I’ve been thinking about the phrase “settle in”. I often find myself calling that out to my runners in workouts and races. After the initial shock and discomfort of going out hard and establishing a pace, you have to find a way to keep your momentum going without the same effort. That is “settling in”. It’s not slowing down, it’s relaxing into the pace. Shoulders down, deep breath, relax, while running fast. Once you settle into your pace you can keep it going smoothly and hopefully you’ll have an effort or push to call on at the end when you need it. 

 

I think December is a good time to figure out how to settle in in general. Many of us are in a bridge season for training. This isn’t a time to be pushing uncomfortably hard (don’t worry – you’ll be ready when it is time), but you also don’t want to slow down too much or come to a stop. This is a great time to try to find your rhythm and settle in.  Set yourself up with a routine you can continue comfortably. You may very well still be accomplishing things at a high-performance rate – but mentally, you’re settled. That is the goal. Shoulders down, deep breath, relax. And keep moving forward smoothly and comfortably so that you have something left to push with when you need to really bring it. 

 

For tomorrow: We’re back to hills!!! 

 

  1. Pottery Rd. I will aim to be there around 6:10-6:15. Please arrive and start whenever it works for you! For this one, let’s work on running steady up for a full set of long hills. Aim for 7-9. Easy down. I will include steady up and down in the future, but I just think the footing might not be there to encourage it tomorrow. Usually they salt it. We may have to make a game day decision if it’s too slippery. (and I’m not doing the full ones – on my own rhythm now and will just do some power sprints at the top, but I’ll cheer you on!) 
  2. Glen Manor in the Beach (OR Balsam – I encourage you beachers to check that one out bc it’s a little punchier vs long slow grind – you can alternate on hill days) 

 

That is all – have a great one and see some of you in the am! 

 

xo 

 

Seanna 

 

 

 

Character

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Hi Everyone!!!

 

I’ve seen some snow and a bit of ice out there already, so just a reminder to be careful especially in the dark (and wear lights if you can). We don’t need any impact related running injuries!

 

First up, huge shout-out to Shauna Carpenter who completed the Cozumel Ironman on the weekend! Wow. Huge inspiration, and many of us can attest to the amount of work she put into it. Shauna: YOU ARE … AN IRONMAN!!!!!

 

What I’ve been thinking about is how each one of us is a role model to someone. Often we don’t know it when we are. But I think it’s important to keep in mind that someone is watching you. You have no idea who you’re blazing a trail for, but you are.

 

I ran in the Open category at Provincials x-country the other weekend. I was competing with (I won’t say against) the fastest women in the province – most of whom were 10-20 years younger than me. I ran in this category because I didn’t have a masters’ team, and to be honest because the timing worked out better. ANYWAY. I felt a bit out of place. It was fine. Not great. Kind of humbling. Then one of my 20-something yr old teammates came up to me and said “I hope I’m running as hard as you in my 40’s”. I did not think I was being particularly inspiring in that showing. But it’s interesting to remember that we’re all doing things that some other people in our position aren’t, or aren’t yet. And different people have other perspectives on what you’re doing than what your inner voice is telling you. It’s a good perspective shift to remember.

 

If you’re a new runner just getting going, your neighbour who has wanted to get into it but hasn’t yet had the courage is probably watching you and getting inspired. If you’re struggling with injury and having a hard time getting back to where you were – others are learning how to navigate this too – how can you lead the way with grace? If you’re a working parent who still carves out time for your athletic pursuits, your colleagues and friends might be thinking “maybe I could do that too”. If you’re getting older and maybe not running PB’s anymore, but getting out there with joy anyway, those just behind you are thinking “so that’s how it’s done”. If you accomplish a huge goal or are on an upward streak of fitness and PB’s, how can you open the door so others believe they can follow you?

 

Every single time you act, you have the chance to act with a character that will inspire others: this includes how you handle injuries, set-backs, victories, slumps, PBs … all of it. Chances are you’ll have no clue who you influence and how. But I promise you – you are influencing someone. So keep influencing them in a way that brings people up. That’s why I love this crew and running community – I find inspiration everywhere and I feel like we’re making the world a better place – one small act at a time.

 

Onto tomorrow’s workout!!!

 

  1. UP TO 9 x 800 w 1:15 rec. Here’s the twist: 2 medium, 1 hard. Repeat. I’m not going to give you paces. Just know that you can’t go out hard because you have a hard one coming up. We are working on effort and pacing here (and volume). I was trying to extend our workout and temper the paces last time, but I think everyone just ran their guts out – Not the point!
  2. If you’re running Tannenbaum, just do 5-6 total. So 2 medium, 1 hard, 2 medium, 1 hard. (I will do this too as I’m racing on Sat)

 

That is all – see you in the am!!!

 

xo

 

Seanna

 

 

Acceptance

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Hi Everyone!

 

Time to start learning to run in layers and with hats and gloves again – winter running is on its way and many of us are going to be ramping up our running and training, so let’s get into it!

 

I’ve been thinking a lot about acceptance. Not as a form of passivity, but as place of honesty from which to build. Our lives are not static. We are not the same person in the same body with the same life circumstances and obligations as we were 2, 5, 10, 15 years ago. If we don’t stop and take a clear-eyed assessment of where we are, we are bound to measure and judge ourselves unfairly. This can lead to fear and poorer performances than we’re capable of. (this is another concept from Groundedness by Brad Stulberg).

 

Acceptance doesn’t mean giving up. It means setting goals and building plans and objectives based on where you are now. The age you are, the number of people you’re looking after, your propensity for injury, your mental and emotional state, the role you have at work … these are all factors which you have to accept. And once you accept that you don’t need to be more than what you are right now and that you are enough, you can strive without fear. Acceptance allows you to be fully engaged in the present, because you’re less anxious about the future or outcome.

 

For those who follow Lanni Marchant – one of Canada’s greatest marathoners of all time, I think we have been shown how this played out for her. Lanni is very open about some of the extreme physical and emotional challenges she’s been through over the past few years. After breaking the Canadian marathon record a few years ago, she has struggled heavily with her running. She and her coach finally decided to just take all expectations off based on where she once was. She had to manage her current emotional state. If she didn’t feel like running or wasn’t well enough, she wouldn’t. She cut her mileage by half (down to 70K a week, which for a world class marathoner is very low) and often dropped out of her workouts or roller-bladed instead. She was accepting what her mind and body were telling her. Then she went and ran the NYC Marathon in 2:32 – a world class time and the fastest Canadian.  She was grounded firmly in accepting who and where she was, and so was free to reach and strive with the freedom of enjoying the moment.

 

If it takes chatting it through with a coach or trusted friend to help you take an honest view of where you are, then do that. But please remember that you are enough, and you can only grow from where you are right now.

 

“The world asks of us

Only the strength we have and we give

It.

Then it asks more, and we give it.” – The Weighing by Jane Hirshfield

 

 

Onto tomorrow’s workout! Back to Lakeshore & Leslie (6:15 first interval, 6:05 if you want to do drills)

 

 

We are going to start something slightly different: we’ve been hitting VO2 max workouts a lot lately. We’ll keep sprinkling them in, but I’d like to put the emphasis at this base season time on longer threshold workouts. Less intense, more volume (don’t worry – we’ll work our way up together).

 

To complement this, we are going to add the option of Monday morning Speed/Power with myself and Kerry. Once the Monarch Track opens, we can take advantage of that (stay tuned), but for now we will meet at the Riverdale Clubhouse at 6:15 am on Monday mornings for power drills, short hills and speed. Happy to chat about the science of this and why even marathoners need it if anyone wants to chat (I won’t bore you all here!)

 

For tomorrow:

 

2 mile tempo, 3 min rest, 2 x 1 mile tempo or slightly faster w 2 mins

Tempo = around your half marathon race pace. At least that’s what I’m looking for. (again, happy to nerd out about the definition of ‘tempo’ with anyone anytime) – we’re basically looking to extend your ability to run at threshold.

 

**If you are new to speedwork and different paces in running and find that 2 miles is the same pace that you do some of your regular runs, turn them into 1 mile or even 800m. We’re looking at stimulating a pace differential here. I’ll chat w you at the start.

 

That is all – finally!

 

xo

 

Seanna

 

The Exercise Pill

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Hi Crew!

 

First up, congrats to our racers on the weekend! Fran, Annick and Meagan who ran the New York City Marathon!!! No one had a seamless build for this one everyone really maximized their potential and performed on the day. Wow. And back home we had Carol, Zoe and Jordan who raced the Hamilton Half Marathon. Way to go everyone!!!

 

For some reason recently I’ve been reminded of a Who’s The Boss episode I remember watching when I was a kid. Angela was starting her day and had just come back from a “jog” and Tony handed her her orange juice so she was ready to start the day. I don’t know why this scene is still in my mind – oh the brain space taken up by too much ‘80’s television! But anyway, I was thinking about how running and exercise were presented as something virtuous which high achievers did as something to be checked off on their to do list. Like taking your vitamins. Angela was the successful, organized, achieving woman, so of course “a jog” was on her list of things to do. We have been told that if we want to extend our lives, improve many health indicators and look better then we should exercise. And I think that some people do mechanically approach it this way. I also think that if many of the folks who exercise this way could take it in pill form, they would.

 

But that’s not what I see in our group or what we’re doing. We’re not “exercising”. What I see when I’m watching the icons of runners I’m tracking moving across a screen in the Boston or New York City Marathon apps, is so much more than a figure progressing towards the finish line. I see the months of uncertainty, tears, joy, laughter, pain, dread, determination, culminating and playing out in real time. There is so much vulnerability and humanity and self-discovery that are revealed through what we’re doing. It is so the opposite of Angela’s two-dimensional “jog before work”. The running IS the story! Every one of you is writing your own story through running and I find them fascinating and want to read them all. I actually feel lucky that I mostly get to from where I sit. What we’re doing means something and adds something to all of us. We don’t do it for health (many of us are doing it despite doctors’ orders to cut back), or beauty (hello hours of sun and wind exposure and extra daily gravitational forces), or to be better at work (ahem … naps under the desk anyone?) We do it because it is real. And if exercise ever does end up coming in a pill form, I’m pretty sure I know who won’t be taking it.

 

So I just wanted to let you all know that I appreciate all of you and watching the unfolding of your stories. And if there is someone in this group whose story you don’t know, ask them out for a run – I promise it’ll be more entertaining than an ‘80’s sitcom.

 

This week we’re back on tap with hills! I don’t care if you’re not training for a hilly race – the strength and power you build through hills will serve you. You’ll recruit muscle fibres that you’ll call on whether you’re running a hill later or not. They just make you into a more efficient runner.

 

Runners new to the group: some of us meet at Pottery Rd, and some at a hill in the beach (to coordinate if you want to attend that one, ask Tanis).

 

For Pottery, get there anytime between 6 and 6:30 (heck, earlier if you want to – you do you!) and run hard up, easy down. I’m liking mixing up the full and half hills. Let’s do this: 2 full, 1 half. Repeat 2-3 times. I was going to add a little tempo or pick-ups at the end, but let’s save that – just work on the hill part for now.

 

I’ll aim to be there around 6:05.

 

See ya in the am!

 

xo

 

Seanna

 

 

Colours

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Hi Everyone!

 

Hope you’re all taking some time to pause during some of your runs these days to soak in the fall colours. We’ll be getting dazzled by them in the coming days – hope you enjoy them!

 

I read something about leaves which I never knew before (in the marginalian by Maria Popova). Apparently leaves are naturally full of yellow, orange, red and purple pigments all the time. But the green pigment of chlorophyll masks them throughout most of their lives. In the fall when sunlight becomes more scarce, the energy cost of using chlorophyll to make food becomes too great, so the chlorophyll starts to break down.  And in the breakdown, the natural vibrant hues of the leaf which were there the whole time are revealed to us.

 

And as Maria points out, who doesn’t love a metaphor? The breakdown which reveals to us what was there all along. There is always value in going through certain breakdowns – whether physical or mental. (I’m not saying they’re easy – just valuable). They are there to help us shed what we no longer need so we can see what we truly value. Yes, even injuries. If we never broke down at all, we might never discover some of our brightest colours which are constantly over-shadowed. We might forget to cultivate our non-running relationships as much, or we might never discover the other experiences we can have which ultimately complement our running (hiking, biking, skiing, … or even – the arts!)  If always on an upward running trajectory, it is very hard to step back and value and invest in other areas of life which sustain us and keep us fulfilled. But luckily, nothing in life or nature is ever a trajectory. Neither growth nor breakdown. It is a cycle. A constant cycle. So wherever you may find yourself on that wheel, try to accept it and remember that you’ll come around and your bright colours will be revealed again.

 

Onto tomorrow’s workout!

We’ll do one more Lakeshore workout before throwing a hills workout in next week. Lakeshore and Leslie – 6:05 if you want to warm-up with drills, first interval starts at 6:15 sharp.

 

  1. 600’s. Here’s the twist: our recovery will be a 200m jog instead of standing and resting. I’ll mark out 100m from each side so we can do an out-and-back. Let’s aim for 8-10 of these and keep them at 10K pace. It will be a continually flowing workout, so lower intensity per interval but it will creep up on us!
  2. New York Marathoners!!!! Taper workout: 1 mile at marathon pace, 2 x 600 a bit quicker. 90 seconds between all. Feel free to cruise by a bit later if you need sleep – your workout won’t take as long. If we see you we will wish you luck in person!

 

Thanks all – see you in the am!

 

xo

 

Seanna