The Art of Showing Up

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Hey Everyone!!!

 

First up, if you’re looking for some jolts of inspiration, motivation and just pure entertainment, I hope you’re following the US Olympic track qualifiers happening now, and this weekend we have the Canadian trials coming up! So fun.

 

What I’ve been thinking about this week is the art of showing up. I think this matters most when we are starting out with big far away goals. Yes, we’ll have to do a lot of work – eventually, but it’s important first to set the stage. Start by committing to showing up. Count each time out as a success. Don’t measure what you did, but the fact that you did it.

 

Some of us are taking up open water swimming. It hasn’t been easy with cold water and early mornings. I know it will get easier, but my goals so far have been about just getting in the water. A few times some of us have arrived early in the morning, put on our wetsuits, gotten waist deep, and then called it. I still count those sessions as a success. Goal achieved. We showed up. We can and will build from that. But that’s the first step. We’re creating routines that we know we can do.

 

Same goes for runs. With many of us starting training schedules, we are currently creating the patterns. We will layer on the work, but what we’re doing now is creating less mental resistance for when it eventually becomes harder. Show up for your workouts, tempos and long runs. Be there. Don’t worry about what happens once you get there for now. Just be consistent. What was once hard (creating the space for a weekend long run, or getting your body up early for intervals) will become easier, and then we can focus on adding a bit to each session. But if you’re training for something that is a few months or more away, I promise you that there is not one individual session which will matter more than the overall benefits of showing up for all (or most) of them. So let’s start with a routine you know you can do again and again. If you’re feeling exhausted and beat up after a week or two, you’re starting out too hard! Go back to just showing up. It will get you there, I promise.

 

That said, I think next week will be a good time to start meeting again for Wednesday workouts! I’ll wait until then because that’s when it will be officially ok to get together outside for up to 25 people. I can’t wait to see many of you!!!

 

For this week, let’s continue to work in whatever groups are working for you and we’ll get into a good group routine soon.

 

Workouts for this week:

 

  1. Marathoners: 6 x 800 w 1:30 rest, 3 min, 2 x 400 w 1 min. The pacing of these is important. First 2 @ marathon pace – (basically a good extended warm-up); Second 2 @ ½ mara pace (~ 10 sec faster), Third 2 @ 10K pace (another 10 sec faster); 400’s @ 5K pace
  2. If training for 5K: 4 x 800 w 1:30 (2 @ ½ mara pace, 2 @ 10K pace), 3 min rec, then 4 x 400 w 1 min @ 5K pace
  3. Tempo (if not otherwise written on your plan): 5 x 6 min w 1:30

 

Have fun everyone and can’t wait to see you sooooon!!!!!

 

 

xo

 

Seanna

 

 

What are you measuring?

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Hey Crew!

 

What I’ve been thinking about this week is about being deliberate about knowing what we’re measuring and why. I think we all get in a trap of thinking certain measurements mean more than they do. Mileage, for example. We count it, track it, try to boost it. But that might not be what is helping you get to your goals. We get so caught up in getting to a certain volume, but weekly mileage is a false target. Running volume should be an indication of where you are in your training (ie. This is what it takes to support the amount of work you need to get done) vs. an erroneous target you’re trying to hit regardless of how you get there.

 

I coach a group of athletes who are divided into Middle Distance (400m-1500m racers) and Long Distance (5K and up). At certain times of the year, their workouts are somewhat similar, but as we get closer to race season they diverge quite dramatically. The other day the MD group had a TOTAL of 1200m in intervals. One of them remarked on how they were running ¼ of the volume of the LD crew. I reminded them, that’s not what they are measuring. I read that on average, Usain Bolt struck the ground when sprinting with 1,080 pounds of force. He needed to be building and measuring force and power so he could run fast. I bet he didn’t even count his milage. Middle distance runners (or long sprinters as they’re also known) – fall closer to that side of things when they’re in their competitive phase. The number of kilometers covered means nothing.

 

My point is, know what your goal is so you know what to measure and what doesn’t matter. If you’re injured, I think you should be measuring hours of sleep. That’s the only thing that directly helps you to recover. If you’re supplementing your running with other activities, start measuring time instead of km’s. KM’s don’t tell you the whole story. If you have a hard time keeping your easy days easy, you can do what the Bowerman track club does: count every KM as a standard measurement of time. For instance, every 5 minutes = 1 KM. Whether you’re going fast or slow. That way, you won’t be tempted to speed up on your easy days – you only get to count a kilometer for every 5 mins – even if you’re running 4:40’s (this also makes sense because your body knows how long it is spending doing something, not how much ground it is covering – so it does make sense to train that way).

 

So that is all – just a reminder to re-evaluate what you are measuring to make sure it is aligned with your goals.

 

One more thing: I am honoured to be doing a small contract working with War Child. I’ve become very moved by this organization and the big, hard work they do protecting children who have experienced war. They are holding a fitness fundraiser coming up in September (12-23 – around International Day of Peace). I will be entering an LES team, so I will hit y’all up to join that, but also wanted to put it out there that if anyone thinks their company or workplace would be interested in entering a team, please message me and I will send you more information. Thank-you!

 

Workouts for this week:

 

  1. Hills! If you’re building for Fall marathons, let’s just build the volume back up on full hills. Workin’ on that strength. If you’re looking at a track 5K this summer, do an equal number of half hills to full (added on at the end). You will need to be able to call on power when fatigued.
  2. Tempo: 3 x 6 min w 3 min easy (some of you are doing progression run vs. tempo, so no tempo for you this week)

 

That is all – enjoy!

 

xo

 

Seanna

Zooming back in

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Hi Everyone!

 

As we do every year, we’re going through that uncomfortable feeling of adapting to the heat again. Feel free to reference one of my past posts on heat training but just remember these facts: it feels hard for a reason (it is harder until you adapt) and you will adapt and become more fit from it. So that’s what it is – an added element of difficulty that we didn’t ask for, but will make use of.

 

What I’ve been thinking about this week is about zooming in again and finding the motivation to sweat the small stuff. What I mean by this is that I feel like I’m moving out of “survival mode” where I just had to keep moving forward to keep my head above water, and the details were un-important. Was I safe, healthy, managing food and schedules for everyone at home, getting out for most of my runs, getting some work done? If those boxes were ticked, I didn’t really care about the details. I couldn’t. None of us could. It was too overwhelming. We have been living our lives in broad strokes.

 

But maybe now that things are opening up, programs are re-starting, races are being scheduled in, we should take some time and focus on some of the details. We can shift from “who cares – just get it done” to “actually, let’s take some time and do this well”. The way I apply this to running is to start thinking about basics: biomechanics, form, speed, turnover, efficiency, strength. These are all details which, unless you address them specifically, will not improve by just “getting your run in”. I would recommend layering back in your drills, strength routines, strides, physio exercises, etc… Make sure you’re healthy and in working order before launching forward. Take care of all of the little details. Let’s go granular again before we zoom back out. Our bodies and our running have helped us all tremendously through this time – let’s all make sure we’re all tuned up and ready to go before launching out again in full force.  

 

It was nice for a while, not to sweat the details. Even in the rest of life. We have given ourselves and others a lot of slack (and rightly so) in how we’ve shown up. Looking like an extra from The Walking Dead, dragging your body parts as you run along? Totally get it – we did what we had to do. But now that we have goals, let’s start shifting out of “survival just get it done” mode to “take our time and do it well” mode. It’ll be worth it in the long run.

 

Workouts for this week:

 

  1. 2 x (4×400 w 100m jog) – 400 jog bw sets – @no faster than 5K pace; 4min rec, 3-4 x 400 @ faster w 2 min rec
  2. 2-3K w-up, good drills and strides, 2-3K c-don
  3. Tempo: 3 x 5 min w 2 min easy – finish w hill bounding or strides

 

That is all – Enjoy!!!

 

Xo

 

Seanna

Turning Down the Noise

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Hi Everyone! 

 

Can’t say this often, but I feel like we’re looking at some perfect running weather ahead. Enjoy! 

I feel like a big part of my role as a coach is to keep people doing what they love so that it brings them happiness and self-fulfillment. Two things about that: 1 – that just seems like such a rewarding goal to help someone achieve in and of itself, and 2 – if all you really care about are times, feeling happy and self-fulfilled will cause you to be consistent and to keep showing up, so that’s the most important element to achieving your time goals. 

 

What I’ve been thinking about in all of this, is to remember that your own sense of pride and self-judgement is all you really need.  Of course it feels great to get kudos from others and to post your workouts on social media. I’m not anti-these things if you need a boost. Just try not to get too reliant on external validation for your own sense of achievement.  

 

I find it interesting watching my kids and my friends’ kids as they challenge themselves. They run consistently, they run far, they bike technical terrain, they work as hard as they can up a hill. And I can tell that the last thing on their minds is external feedback. They don’t think anyone is judging them, nor do they expect accolades. They have a very strong internal sense of whether they achieved what they set out to or not. And maybe I’m just not on their platforms, but I’ve never seen any of these kids beg for external praise from people they barely know. They don’t need that to make themselves feel good – they know whether they’re proud of themselves. 

 

So that is my word of caution to keep in check as we enter race seasons where our results can be judged by others. And as we load up our workouts for all to see. (and I’m not talking about sharing with our intimate training groups who are there with us and to support us). But maybe try keeping some efforts that you’re super proud of to yourself, so that you can bask in them and realize that that actually makes you happier and more self-fulfilled than thumbs-up from strangers. Then you can start learning the hard lessons, like being happy with your effort and what you had on the day, regardless of what your watch says. But it starts with turning down the external noise. This is just my thought to keep you all feeling good, happy, and running “successfully”! 

 

Ok, really quick Boston and Fall racing sched update: I’ll have new tabs up this week. If you need one more easy week so you can start with full batteries, please take it. We are not in a rush. You are not couch-to-marathoners so too long a build can be too much.  

 

Workouts for this week: 

  1. 2K at HM pace, 3 mins, 4 x 800 at 10K pace w 1:30, 3 mins, 2K at HM pace 
  2. As fartlek: 8 mins Hard, 3 mins easy, 4 x 3 min Hard, 1:30 easy, 3 min easy, 8 mins Hard 
  3. Tempo: 2 x 12 w 3 min rest, 2 x 4 min w 1:30 (a bit faster) 

 

Enjoy!!!! 

 

Seanna 

 

Re-Entering

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Hi All!

 

I’m feeling exciting times coming up. Things are opening, people are getting vaccinated, REAL LIVE events are popping up on our calendars. What I’ve been thinking about all of this is that some of us feel like water that has been held back by a dam and it’s about to burst. We are ready to charge forward and explode into action.

 

I know many of us have gotten excited with the prospect of real races and are about to launch ourselves into training programs. But despite the pent-up energy, I would advise a slow and cautious approach here. Don’t look at where you want to be and try to get there immediately. Take one step from where you are now. That’s why I don’t like writing programs with too much detail too far out. A) We don’t know how you’ll respond to everything and B) You don’t need to be concerned about 3 months from today now. What you need to do today is to build on yesterday. You can’t leap-frog any of it.

 

The same cautious approach applies with how we re-enter our “busy lives”. Just as in any training program, we should maybe start based on where we are instead of where we intend to be in a few months, or have been before. There will be an adjustment for many. Just because programming and lessons and races and events and parties and reconnecting in person (for work and pleasure) will become available, it does not mean we need to rush to do it all at once. It would be wise to have patience with ourselves and others who will need to readjust to the pace slowly. Just because something is available and you’ve been waiting for it, does not mean you have to jump into it immediately. Go gently with yourselves. If you want to enjoy your training program and your pace of life, then it’s a good idea to keep yourself a little hungry for what’s coming next.

 

The primary role of coaches for very motivated high-performing athletes is not to crack the whip – it’s to hold them back when they need to (which is actually most of the time!)  There is a lot of hard training coming up and we all have big, busy lives waiting for us – let’s be smart about how we take it all on.

 

That’s my 2-cents. Onto workouts for this week!

 

  1. Hills! Yup, perfect time for these. Some good ol’ strength. When doing the longer ones, aim for volume, when adding the shorter ones, aim for power and quality. Or mix ‘em up.
  2. Tempo option: 15 min – 10 min -5 min (OR if you’re just getting back to these, 12-8-5)

 

Enjoy all!!!!

 

xo

 

Seanna

 

Investments vs. Payouts

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Hey Everyone!

 

Don’t you just love those runs where you feel smooth, in control, strong and relaxed but fast? When your body is in-synch with what you’re trying to do, and responds when you expect and ask it to?

 

I will tell you something. Those runs aren’t free. They don’t come without some investment. Those runs are the payout. Yes, it’s what we’re all striving for, but we can’t expect them every time. Those are the runs we try to set up for race day, although sometimes we luck into them during a regular training run.

 

But what’s gone into them is that we’ve asked ourselves to run faster than that, up more hills, for longer periods, under worse conditions, while fatigued … These are our investments. When we lift weights during a strength phase and all our runs feel hard, we are putting money in the bank. When we do long runs on a hot day while fatigued, we are laying foundation. When we do speedwork that feels clunky and hard, we are setting ourselves up for a magical, free-flowing run down the road.

 

Of course we always want to feel how we remember feeling when it all clicks, but we can’t just continually withdraw. If we never stop to invest, those runs will become more and more rare until they all just flatline to the middle.

 

I’m reminding you all this as I remind myself as well. If you’ve just finished a “season” and are getting ready to rebuild for the next, then don’t expect to be feeling smooth and fast now. You shouldn’t be. You should be investing. They payout will come later. Trust the process.

 

 

That is my 2-cents for now! Onto workouts for this week:

 

  1. 6×600 with 1:30 rest at 5K pace, 4 min rest, 4 x 400 w 2 Faster (if looking to pick up some speed for summer track)
  2. If building strength vs. speed, 8-10 x 600 w 1:30 – just keep them nice n steady.
  3. Tempo: 3-4 x 8 min w 2 min easy

 

Enjoy All!!!!

 

xo

 

Seanna

Experiencing vs. Remembering Selves

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Hi Everyone!

 

What I’ve been thinking about this week is our “experiencing selves” vs our “remembering selves”. I’m sure I’ve written about this before, but I find it endlessly fascinating.

 

Basically, we’re story tellers. Our brains interpret our realities and then narrate them back to us. And the story is sometimes quite different from the reality.

 

I was reading about miler Jim Ryun who was running in heats and finals in a big race. In the heats he ran 4:07 – well off his 3:55 high school record time, and he recorded in his log “was hard”. He made it through though. The next day he ran the finals and won in a world record time of 3:51 – running the last lap in 53 seconds. He wrote in his log “felt very easy”.

 

Interesting right? Same body. Same race. How could running slower feel harder than running a world record?

 

I was listening to renowned psychologist Danny Khaneman recount an experiment which he found fascinating. They took subjects and held their hands in freezing cold water for 60 seconds. Then they later took the same subjects and repeated the 60 seconds of freezing water, but then left them in for an additional 30 seconds where they slightly warmed up the water. When asked which experiment they would prefer to repeat, the subjects all said the second one. Their “experiencing” selves had had the exact same amount of freezing water discomfort, but their “remembering selves” which had finished with warmer water, remembered the entire experience as having been more comfortable. So they preferred the irrational choice of keeping their hands in cold water for longer.

 

Back to Jim Ryun. When he was recording each effort in his log, his mind narrated an experience as it remembered it. One didn’t go well, so “felt hard” and another did, so “felt easy”. Had you been able to freeze him at any point during either race and ask the experiencing athlete how hard it was, I’m sure he would report they both felt similarly hard. But like the freezing water, one ended with a better experience, so was recorded differently in his mind.

 

When Khaneman was asked whether he’d rather have a more positive experiencing self or remembering self, he said remembering self. In the end, our memories are who we are – our experiences are fleeting. How interesting. So just remember, whenever you’re in the middle of something hard or “intense” or painful, try not to let that be your story. I’m no expert here, but it seems like, if you want to make things “feel easier”, you have to encode them to memory with a positive story. And I am 100% sure that’s why runs with friends feel so much easier!

 

Onto workouts for this week:

(Boston marathoners, please really take this month easy – you will have three full months of escalating training starting in June – don’t start depleted!)

 

  1. 4 x 800 with 1:45 rest a bit slower than 5K pace, 4 min, 5 x 400 w 1:30 rest @ 3K pace
  2. If doing fartlek style: 4 x 3:30 Hard, 1:45 Easy, 4 min easy, 5 x 1:30 Hard, 1:30 Easy
  3. Tempo: 2 x 12 min, 1 x 8 min all w 3 min

 

Have fun!

 

xo

 

Seanna

 

May 5, 2021 – Types of Fatigue

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Oh man – who’s feeling tired these days? I definitely go through phases, but when the weather isn’t great and my motivation is low, I can really start to feel the low energy. But what does it actually mean when you say you’re feeling tired? Having experienced training for endurance events, being a new mother to a non-sleeping baby, being a working parent to young kids, living through a pandemic with teens, I consider myself a bit of a connoisseur of fatigue. And let me tell you – there is not one word which adequately covers all of these sensations! I think there should definitely be different words to describe each experience – especially when, as a coach, an athlete tells me they’re “tired”. Ok … that’s a very rough start. In case it might be helpful for you in deciphering how you’re feeling, here is a brief breakdown of my different sensations of “fatigue” (I’m sure there are more):

 

If I’ve just completed a hard workout, I may have the fatigued but “buzzing” feeling in my legs – a satisfying sensation because it means I’ve just worked hard and will hopefully reap the benefits – by becoming more fit, stronger, faster in my next outing. My legs are tired (that’s the point), but good tired.

 

If I’ve just finished a long run, I probably have more of an energy depleted feeling of fatigue. It’s also satisfying for similar reasons, but demands slower movement and less activity for the next 24 hours. It’s more in my whole body than just my legs.

 

In the day and sometimes days leading up to a race, I often self-check and find I’m feeling tired. I’ve done this enough that I know it’s a false cue from my mind. It’s either nerves, or my mind forcing me to conserve energy for a big upcoming effort, but I’m familiar enough with this routine that I now welcome it as part of the race experience. And as soon as I get close enough to the start for adrenaline to take over, the phantom fatigue vanishes.

 

Then there is the sensation of fatigue in a hard race or workout. I don’t even really categorize this as fatigue – it’s more like intensity (I try not to say pain, but it’s close). This sensation is so far removed from the sensation of early motherhood sleep deprivation fatigue, that I find it incredible that we give it the same name. But we do, so that is another type of fatigue I’m familiar with and am surprisingly comfortable with. If someone tells me they were “tired” at the end of a race, I interpret that to mean it is something that is trainable.

 

Sometimes, if I’m in the middle of heavy training for something I’m pushing my body to adapt to, like a marathon or Ironman, I will have an ever-present sensation of general body fatigue. It’s not a fatigue which necessarily requires more sleep – if I were sitting on a couch, I wouldn’t want to go to sleep. But nor would I want to get up and run around the block for fun. This is another type of fatigue I’m familiar with and comfortable with. I know it’s my body adapting to new demands.

 

Then there is the deep, achy fatigue, which I can only seem to categorize as “deep, or bone” tired. I associate this feeling with over-training. It’s when I get into a workout and there is no sharpness or desire to push. It’s just a generalized ache which feels like it could be adrenal or neuro-muscular. I’m familiar with this fatigue, but I’m not comfortable with it. I don’t like it. All I can do for this type of fatigue is to take some easy days and back off hard training. The amount of recovery and rest depends on how long I’ve ignored the feeling and pushed into it. Shockingly I’ve learned this lesson more than once, but I’m getting much better at recognizing it and backing off quickly.

 

When I was a new mother, my baby did not sleep at all. He preferred to be gently rocked all night. And during the day, he preferred motion next to my body. So I found myself cradling and rocking all night and walking all day. To say I was exhausted would be an understatement. This was pure sleep deprivation fatigue. I felt like I was existing on a different plane from everyone else – I could just function well enough to appear human, but I did not feel human. I did go for the odd run – there was nothing tired about my muscles or legs. I just needed sleep.

 

Then there was a phase when I had young kids and a corporate job and decided to train for a half marathon. The only time I could fit in my training was at 5 a.m. I did all of my runs and workouts at this time. I would wake up sometimes in the 4-somethings, run hard, get my kids to daycare and myself to work, pick them up, make dinner, read to them and absolutely crash. Similar to the new-mom tired, I was just sleep deprived and craved it all the time. I sometimes had to pull my car over to have an emergency nap. I could close my eyes and fall asleep anytime anywhere. I fantasized about being able to sleep. But my other goals were more important. Surprisingly, my body held up fine and I ran a solid race for me for the half marathon. My body could still respond well – I wasn’t deep, achy, bone tired – I was just sleep depravedly exhausted. It’s a different tired.

 

Sometimes I’m scrolling through headlines and I realize I just can’t click on one more thing to do with … *whatever crisis has been making headline news. I reach my limit on something, and I just find it too exhausting. Or if I’m feeling down or depressed, the smallest tasks can feel too overwhelming and exhausting. I can’t even bear answering the phone when I see a friend calling. I classify this as mentally exhausted. It’s under the umbrella of “overwhelm” but I think it’s what we mean when we say “I’m so tired of this!” It does actually seem to manifest as fatigue.

 

And then there’s the “blahs”. The no spark or excitement or motivation fatigue. It is true that not being engaged in something will sap your energy and actually make you feel tired. This could be what many of us are experiencing right now. I was listening to an interesting podcast with Reid Coolsaet who said he was training and doing marathon workouts with the hopes of qualifying for Tokyo, but his times in training were not there. Then he heard word of a race he was allowed to enter, and immediately his workouts and energy improved. He wasn’t “not trying” before – he just didn’t have the spark. You can’t fake the spark. It’s ok if you’re feeling a little tired because there are no sparks. You’ll be ready when one is lit.

 

So that’s my 2-cents on helping you decipher your fatigue if you’re feeling it. Most of these have a solution and might just take some patience and acceptance for where you are (except the new-mom thing – god help you if you have a colicky baby – but just know if you get through that you can get through anything!)

 

Race reports: Congratulations to Cullen who ran 1:19:22 in a solo effort Half Marathon this weekend! (sorry none of us could help pace you – I suppose if we’d used a bike…) Awesome job.

 

 

Onto workouts for this week!

 

  1. I’m back on this one – I don’t know if anyone did it earlier, but I suspect not. Let’s try it this week. 200/200 run as Hard/Tempo continuous. Do two sets of 4-5 repeats with 3-4 mins b/w sets. I promise you’ll feel tired! (a good tired)
  2. If doing it by time, 30 sec Hard/30 sec Tempo – same sets and reps
  3. Tempo: 2 x 3K tempo w 1 K easy, then 1K faster

 

That’s all – enjoy!

 

xo

 

Seanna

April 27, 2021 – Taking a pause

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Hi Everyone,

 

What I’ve been thinking about this week is pauses. Those moments where you allow yourself to stop moving forward for a minute. Or maybe two.

 

I think it’s a good idea to build in pauses either at the end of a significant chunk of focused work, and even often in the middle. Pauses are not times where you move backwards. In fact, it’s the opposite. Pauses allow you to fully absorb what’s come before so that you have room to take on more.

 

Pauses are crucial parts of all growth. The rotation pattern for the most productive fields are sewing, farming, harvesting, and fallowing. The fallow season is key for maintaining high quality yields. When a field is left fallow, it restores its natural fertility which would be stripped to nothing if it were continually used to produce.

 

This is absolutely true in terms of running. Most plans and coaches plan a “recovery week” in every three or four weeks during a build phase. This trend is borne out by many real life experiments with athletes where it has been shown that an unrelenting progressive workload is both unsustainable and destructive. So if you want success, you plan in pauses.

 

The same goes with bigger pauses after macro-cycles. If you’ve been training for something for a long time, whether you hit your goal or not, your brain and body need a little pause to regroup and catch-up at the end.

 

I am thinking about how many of us have used running to help us to navigate a difficult winter. For almost all of us, running has been our main social outlet, has represented our sense of control when so much else has been out of our control, has given us space to tap into our own thoughts and emotions, and has been a very necessary physical outlet. If, like me, you are grateful for all running has given you this past year, maybe say a little word of thanks, and take a small pause so that you can reflect and absorb before launching yourself forward again.

 

What this pause looks like might be different for different people. You might need a little break from running altogether. You might need to run “for fun” for a while, and not track mileage or time workouts. You might keep your favourite types of runs in there, but replace some others with other types of activities, like cycling or paddling, to take the pressure off running as your sole outlet and ambition.

 

But remember that a good pause is a sign of nurturing and respect for the thing you love. You are not going backwards or losing fitness – you are absorbing and regenerating. And I’m no expert, but I bet the same holds true for other things in our lives. It’s not a sign of weakness if you need to take a pause from the news, certain tasks and activities, or even certain relationships. It means you care enough to want to come back with more energy.  So take and embrace pauses in your life where you need them – they will serve you well!

 

Onto workouts for this week if you aren’t pausing:

 

  1. Hills! I think we’re due! I like keeping a mix in these to keep them from getting too tedious – something like 2 longs and a short or long/short repeats. Whatever works for you, but try not to make to too “grindy” right now.
  2. If something is hurting and you don’t want hills, go with the strides workout. A Good warm-up, drills, then 4-8 cruisy strides. So good for you.
  3. Tempo option: 20-8-4 min tempo w 3 min rec

 

Have fun!

 

xo

 

Seanna

 

April 20, 2021 – Gift Economy

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“We have created a grotesque economy that grinds what is beautiful and unique into money, a currency that enables us to purchase things we don’t really need while destroying what we do.” – Charles Eisenstein

 

 

Hi All!

 

I’ve been doing quite a bit of thinking recently about the “gift economy.” Especially now, with new lockdown measures in place, it’s more important than ever to recognize the gifts we have and to embrace the feeling of community which comes from taking part in a gift economy. The gift economy is a concept which is shared eloquently by Robin Wall-Kimmerer (author of Braiding Sweetgrass). It is a system which many indigenous cultures have thrived on and some still do, to ensure strong community relationships. It is one of sharing all of what you have with your neighbour instead of hoarding and compiling ‘wealth’ or goods or knowledge. This sits in contrast to the type of economy we’re familiar with: the capital market economy which is built on the concept of scarcity, a never ending hunger for accumulation, and encourages individual success over that of the community.

 

Understanding the gift economy can become a way of seeing and living in the world. Wall-Kimmerer is a botanist, and sees gifts in nature all the time – fresh berries on a tree, a bird’s song in the morning which lifts your spirits, a tree’s canopy that brings shade on a hot day. These are not services which you can pay for – nor are they to be pilfered or hoarded. They are gifts of the earth. And when we recognize them as gifts, we respond with gratitude and reciprocity. We start acting in ways that honour and cherish where they came from and this encourages protection and regeneration.

 

I’m not naïve – I realize our society is too large and disconnected to function solely with a gift economy. However, Wall-Kimmerer notes that gift economies can function successfully in smaller communities along-side market economies. And that is the space where I see our Lower East Siders running crew.

 

This group of people are among the most generous people I know. And I also know that every time I am able to offer any piece of advice or support that will help someone, I benefit in many ways because I’m part of the whole. Maybe I’ve touched the artist who will make beautiful art for others to enjoy, or maybe the doctor who will pass it along in her care for someone else, or the volunteer who will make my community run more smoothly through their efforts. I understand that there is no truly selfless giving because we are all connected.

 

“Gratitude and reciprocity are the currency of a gift economy, and they have the remarkable property of multiplying with every exchange, their energy concentrating as they pass from hand to hand, a truly renewable resource.

 

To name the world as gift is to feel one’s membership in the web of reciprocity. It makes you happy—and it makes you accountable. Conceiving of something as a gift changes your relationship to it in a profound way…” – Robin Wall-Kimmerer

 

This crew does not exist as a service to get you to run fast. It might work well that way for many of us, but it only works because of the presence of all of the givers around us who hold it together. I love running with others and sharing that, and I know people in this group do too. We have created a real economy – I don’t feel I have to specifically reach out to everyone all the time – I know that when one of us is injured or down there are at least five sets of arms reaching out to help them up. What differentiates us from many other running clubs is that we are not consumers of a service – we are participants in a community.

 

So I just want to take this moment to say thank-you to all of you for your gifts – of your friendship, of sharing your cheers and energy with others when they run, of listening to/reading my thoughts, of reflecting whatever you gain from this back out into the community. And if you do feel like you’ve benefitted in any way from anything that the Lower East Siders have brought you, I only ask that you reciprocate it back to someone else in any way that is meaningful to you.

 

 

Oh, I also wanted to give a big shout out to Karen who ran a stealthy and solid ATB 30K this weekend in the midst of an absolutely crazy time at work! Way to go Karen! And her partner in crime Adam who snuck in a sub-19 min 5K PB last weekend (18:53!!) and then paced Karen this weekend! I guess if the only person you can run with is doing 30K, you do 30K! lol. Way to go team.

 

 

Onto workouts for this week:

 

  1. Ladder: 1600 (@HM – 1:45 rec), 1200 (@slightly faster – 1:30 rec), 1000 (@10K – 1:30 rec), 800 (@5K – 1:30 rec), 600 (@5K – 1:30 rec), 400 (@3K – 1:30 rec), 2 x 200 (@1500 w 45 rec)

 

  1. If doing this as fartlek: (6-5-4-3-2-1-30 sec-30 sec) Hard w Easy jogging as rest above
  2. People coming back from ATB just start at 4 mins and work down IF you’re feeling like working out again (not if you just did it this weekend)
  3. Tempo: Let’s give you a cut-down also – 10 mins, 8 mins, 6 mins, 4 mins – all w 2 min rec

 

That’s all! I think many of us are getting vaccinated this week (yay!) If there is one other person you feel comfortable running with, I’m not looking. I suggest the timed version vs path for stealth reasons.

 

Stay safe and see you soooooon!!!!

 

xo

 

Seanna