Feb 2, 2021 – Running Generously

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Hi Everyone!

 

What I’ve been thinking about this week is in finding meaning in our running, and then sharing it and running generously. I was prompted to think of this by Melanie’s video where she shared her involvement with the Achilles Track Club as a running guide. How meaningful and inspiring!

 

We often hear that running is a selfish sport. It can be, but only if you run selfishly. What inspires me about many people in this group is that you do the opposite of that. If a friend or neighbour asks you about running, you slow down to their pace and invite them along. When you see that your kids could use a little boost, you swap your workout for theirs and let them lead and set the pace. When someone in our group needs a little extra encouragement to get out the door, you notice, and don’t leave them behind, but gently encourage them along. You open all the doors and run with generosity.

 

I know that a number of people in this group have found running buddies that work well for easy runs, long runs or workouts. This is because you are sharing your energy with each other generously – not competing. You don’t run with someone because they’re fast enough and will be good for you. You run with someone because you have something to offer them. That is the vibe I sense in this group and I am truly loving it right now. (And sorry to call you out Kerry, but also included in this is Kerry’s completely selfless efforts to make us all stronger and benefit from her energy and knowledge with her monthly challenges and free weekly early morning workouts which she never misses!)

 

We love running for many different reasons. We like setting goals, we like striving, we enjoy the feeling of moving our bodies with effort – especially outside in nature, we like the meditative time, we like zoning out, we like focusing in, we like the chemical rush, we like the calming after-effects, we like being mindful and at one with ourselves, we like being competitive and testing ourselves, we like the rhythm of moving quickly through space under our own power. None of this is revolutionary or saving the world, but we find meaning in it. And if it’s worth doing, it’s worth sharing. This is running with love and generosity. And I love you all for that. Thank-you.

 

“All you have is what you are, and what you give.” – Ursula Le Guin

 

On that note, I would like to follow Chris’ suggestion and set the Achilles 5K/10K as a goal option if you’re interested:

 

https://achillesstpatricksday5k.ca/?fbclid=IwAR06_U0giAErke7IFkfG0_SZnuR9wn3Z9VYDXWRc6nUlFOHgwdfXoWSiXdw

 

I know a number of you are doing virtual Around The Bay. A nice little 5K or 10K a month before could fit quite nicely. No pressure! Please let me know if anyone’s interested and I’m happy to write a lil’ program or fit it in.

 

Workout options for this week:

 

  1. Hills! Back at ‘em. I discovered Balmy Beach Hill last time which I loved for the change. Similar to Pottery in length but different undulations. Mix and match but get them in – builds strength you will be grateful for!
  2. 2×1600 at 10K pace with 2 rest, 2 x 800 at 5K pace w 1:30 rest, 2 x 400 faster w 1 rest (3 min bw sets) – (I like this one, so may repeat next week as an option if doing hills this week)
  3. Fartlek style: 2 x 6 min w 2 min easy, 2 x 3 min w 1:30 easy, 2 x 1:30 w 1 min easy, 3 min bw sets
  4. Tempo: 3 x 12 min w 3 min easy

 

Enjoy!

 

xo

 

Seanna

Jan 26, 2021 – Antifragility

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Hi Everyone!  

 

I have to say, I am loving passing or bumping into many of you out walking or running when I am out. It’s just so reassuring to have these passing reminders that we really are all doing our things together even though we’re apart. Of course I know you’re all getting out, and I think of you out there, but it’s nice to have it reinforced with a passing smile or quick chat. It’s enough to keep me lacing up and running out the door in the hopes of a random encounter!  

 

What I’ve been thinking of this week is antifragility. This is a term which I believe was invented by Nassim Nicholas Taleb in his book Antifragile – which I haven’t read. So what I’m about to tell you is my interpretation and feel free to correct me if you’ve read the book! What I understand is that antifragile is a word that the author made up because there was no current word for the opposite of fragile. Resilient means withstanding pressure. Antifragile means getting stronger with pressure. I like this. We always talk about the importance of resilience. This implies that you have to build yourself up before encountering a stressor. You have to already have resilience in order to thrive and come out unscathed. If your system is antifragile however, it is the actual act of the stress which makes you stronger.  

 

Antifragility in systems is ruined when too much control is imposed. Control can work to manage outcomes, but it does not make a system stronger. Antifragile systems thrive in randomness, volatility and disorder, and actually come out stronger. Examples of this are, evolution, political systems, ideas, technological innovations. Anything that when challenged, becomes stronger. When we impose too much structure, control and rules, we can inadvertently make things more fragile.  

 

I was thinking about this concept as it applies to how many of us have been approaching our running and training and virtual races over this pandemic. In most cases that I’ve seen, when we’ve set out to do a hard effort, we’ve let go of the impulse to control all the variables – even though we’ve had the opportunity. If we set out for a hard effort and it’s -12C, that’s what we do. If there is gale force winds, we accept that randomness. If our path is icy or muddy or lights change and we have to zig and zag, we accept that. We don’t wait for the best possible day and give ourselves a downhill route. We don’t run on the treadmill so we can be sure of controlling every variable. This does not necessarily mean we started out with a ton of resilience, but it DOES mean that we will be less likely to crack the next time we have a hard effort or race and we’re thrown a windstorm or muddy course or tough conditions. We are making ourselves stronger by accepting the randomness and stressors.  

 

So let’s think of this next little chunk of winter/pandemic/isolation time that way. We are not just enduring and being resilient and holding strong. We are growing and thriving and building ourselves stronger because we are antifragile. And next time there’s a downhill race on a warm day with no wind and a crowd to run with and lots of spectators to cheer us on, I guarantee you we will absolutely crush that shit!  

 

On that note, please see below for a note from Monica (and big Thank-You to Monica for organizing!)  

 

Congrats to everyone who participated in the LES Power Hour! Lots of quick paces out there, especially with the cold temps and strong winds over the past week. See below for top three Teams and top 3 male and female competitors.  

   

Seems like everyone enjoyed the friendly competition so we’ll look to do another LES challenge/race in a couple months’ time, stay tuned.       

   

Top 3 Teams:  

  1. Team #7 – 15.25km (Amy, Kerry, Cullen, Xavier)  
  2. Team #3 – 15.10km (Miguel Eleanor, Carolyn, Sam R)  
  3. Team #5 – 14.86km (Seanna, Chris, Lara, Kevin)  

   

Top 3 Men (KMs)  

  1. Cullen (4.17)  
  2. Dave K (4.07)  
  3. Xavier (4.02)  

   

Top 3 Women (KMs)  

  1. Seanna (4.09)  
  2. Brianna (4.06)  
  3. Roz (3.93)  

 

Onto workouts for this week:  

 

  1. 5-7 x 1K w 1:45 rest (most ppl should not do 7 but aim for 5 – especially if this is a recovery week) – pace ~ 15-20 secs faster than tempo (these can be done on our path as 600/400 loops or on any route by km’s on your watch)  
  2. 3 x 1K w 1:45 (as above); 4 min rest, 4 x 400 m a bit faster w 1 min rest  
  3. Tempo: 2 x 10 min w 3 min easy, 1 x 5 min  
  4. If your body is sore and you need a recovery week, do an easy jog, mobility and strides, and more easy jogging. This helps a lot more than it feels like it is.  

 

Have fun everyone!  

 

xo  

 

Seanna  

Jan 19, 2021 – Modifications

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Hi Everyone!

 

What I’ve been thinking about this week is knowing when your process is not getting you towards your goal. I think many of us, as gritty, A-type personalities, can sometimes become attached to certain processes, and become unable to move away from them, even when they aren’t working. A system that once worked may not always work, and sometimes some smart modifications can actually help us get to where we want to go. Harder isn’t always better or more productive.

 

Let me give you an example as it pertains to running.  You’ve been prescribed an interval workout of 5-6 x 800 at 5K race pace with 90 seconds recovery. The purpose of the workout is to get you running a certain volume at that race pace for those specific physiological and neurological adaptations. Now in execution, let’s say you come in a little tired, or under-recovered from your last hard effort. Your first 800 is on pace but it feels harder than usual. In your second 800 you start falling off pace. Now is the time to make a decision. Do you A) grind through the max number of reps even as you’re falling off pace because you’ve set in your mind that you always ‘complete the workout’ or B) shorten the reps to 600’s or even 400’s and extend the rest so that you can stay on pace? The answer as a coach (and I have done this and seen this done many times with athletes) is B. If the purpose of the workout was to simulate race pace running, doing more volume at a slower pace is wasted energy and working counter to your goal. We modify the process so that we can get to a similar result.

 

Similarly, certain training and programs that worked once, may not always work the same way again. You can’t just replicate what you once did to bring you success – you are a different person now. Every new goal requires a new process. I was listening about Saif Saheen, the world record holder in the steeple-chase who was coached by the famous Renato Canova. His yearly mileage steadily increased over many years until his last and best years when it came down again. When asked why, Canova replied “because he didn’t need that anymore”. The process that had worked for him and gotten him there was no longer what he needed to excel.

 

Coaches know the purposes of the workouts and know when you have to make a modification so that we can get the best training effect given the circumstances. Because there is never a program where every run and every workout is executed exactly as written over a season, and because humans and life are unpredictable, the best coaches are often the best modifiers. They know how to get the best results given the person and the circumstances.

 

This is coaching 101. What I was thinking about was how this applies to the rest of our lives in areas where we don’t have someone to tell us when we’re barking up the wrong tree. Many of us are very good at putting our heads down and following our plans and we can easily forget to re-evaluate what our purpose is and whether we are putting our energy in the right places. Remember: it’s ok and actually better to modify. The hardest path isn’t always the most productive path. If something feels hard or isn’t working, take some time to zoom out and evaluate what your purpose or goal is. Then, find a different way to get there. You’re not giving up – you’re modifying in a smart way!

 

Workouts for this week:

  1. 2 sets of 5-6 x 200 w 45 sec recovery (3 min bw sets) – run these quickly with good form and good turnover. This workout shouldn’t feel too aerobically taxing. It is a great one to work on neuromuscular connections, range of motion and good form. We all need a dose of these every now and then and I’ve been remiss in not including them often enough!
  2. 15 mins Hard. If you’re doing this as part of the team Power Hour. My plan is to do the 200’s on Weds and the 15 mins on Sat. Option for Sat is to do the 15 mins and then follow it up with 5-6 x 1 min on, 1 min off for a great fitness builder wrkt/tempo.(NOTE: if doing 15 min Hard, make sure you get in a good warm-up including good mobility and strides. You need to open up those pathways before launching right into it – I promise it will feel better!) Also, in terms of pacing, I would start out as if racing a 5K. Re-evaluate after the first 5 mins and if you can lean in a bit, go for it. Remember, this will be like a 5K without that brutal 3-4K point – instead that will be your finishing kick!
  3. If not doing the 15 min Hard, tempo option is 15 mins, 8 mins, 4 mins with 3 min easy (ha! Got you with the 15 mins anyway 😉 )

 

Ok, have fun everyone!

 

Seanna

 

 

Jan 12, 2021 – Endurance and Self-Reliance

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Hi Gang!

Hope everyone’s hanging in ok. One thing I’ve been thinking about this week is grit and endurance. Timely, eh? Basically, what gives us the strength and energy to persevere when things are hard?

There are many theories about this, as well as what causes some people to “quit” when things get hard while others seem to have some undefinable thing that keeps them going. In Navy Seals training, nobody is kicked out – the people who don’t make it through are the ones who self-select out by quitting. And it is impossible to know from the start who those people will be. The best ultra-endurance runners are not the strongest or fastest or better by any measurable quality in a gym. These people have just figured something out that allows them to keep going.

I was listening to a very interesting podcast which offered some insight as to what this thing might be. Back to neuroscience. When we do hard things that require effort and focus, our brains release noradrenaline. This is a chemical which builds up over time. Eventually, enough noradrenaline builds up that our brain shuts down cognitive control and we quit. This can be the result of anything from enduring being in cold water, running mile upon mile with little sleep, practicing a tricky musical passage, … really anything that’s hard.

But there is a way to tramp down this noradrenaline to give ourselves more gas and mileage – the ability to endure and not quit. That is with dopamine. Dopamine is our brain’s reward mechanism. It makes us feel good. It is our brain’s way of telling us we’re on the right track. Keep going. So how do we get a hit of dopamine in the middle of enduring something hard? That is the brain hack trick that the grittiest people have figured out.

Basically, we have to self-reward with our own internally generated sense of accomplishment. It’s growth mindset in action. This is not just positive self-talk though. If I am bonking and slowing down in a race, I’ll know I’m lying to myself if I say “you’re doing great!” It’s not delusion. It’s really acknowledging and making a meaningful connection with your milestones. Remember, it’s just chemistry – your brain is a generalist and is designed this way to keep you going when you’re on the right track. YOU decide what that track is. If it’s running a marathon it might be making it to halfway, then 30K, then looking forward to racing the last 5K. If it’s staying in cold water it might be making it until sunrise, and then to lunchtime. Every time you hit a milestone your brain surges with dopamine and pushes back that quit response. The milestone could even be “I’ve fallen down this ladder, but my god I’m still holding on!” Dopamine surge. You can keep going.

On that note, I think we’re all doing awesome and look! … we’ve made it to almost mid-January in a pandemic! Once we make it through February we’ll be able to see spring and things will get much easier. We got this.

Onto workouts for this week:

  1. Hills! Lest we forget these. I think it’s been a while. Any combo – long, short, a mix of both. So good for our strength and power.
  2. Tempo: 3 x 10 min w 3 min easy – keep the tempo pace in check. We’re still mid-winter base building. No need to go red line.
  3. Fartlek: 3 sets of 5 x 1 min w 45 sec rest; 4 mins bw sets

And here is an update from Monica on our Power Hour!: (hint: this might be next Wednesday’s workout)  

LES Power Hour: Next steps

  • We’re looking for ONE MORE runner to fill out Team #8.  Please connect with Monica if you’d like to be added
  • Step 1: Find your team below
  • Step 2: Run as hard as you can for 15 minutes…like, 15 minutes exactly.
    • All legs to be completed between January 18-24
  • Step 3: Once you’ve run, submit your distance
    • Submit your distance in KM’s
  • Step 4: The distances of all your team members will be added together to get your team’s total distance  
  • Step 5: The winning team will be the team that covers the most distance

Thanks all and chat soon!

xo

Seanna

Jan 6, 2021 – Behaviour Leads Thoughts

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Hi Everyone!

I guess this is officially my first newsletter of 2021, so welcome back and let’s get at it!

What I’ve been thinking about this week is about habits and behaviours. SO much has been written about these recently, but as it’s a new year and we’re taking a good look at ourselves and what we want to do, be, accomplish, I figure it’s a good time to examine it.

One of the most interesting ideas I’ve heard recently is that we can’t wait for a mood, feeling, emotion or thought to compel us to do something. These things are not well understood and are even harder to control. What we have to do is to act first, and the moods, thoughts, emotions will follow. Many of us wait until we are motivated, or feel like doing something, but that is not how learning or neuroplasticity work. In order to create a new neuropathway, we need to act first. But here is the important part: we need to act with focus, and with some adrenaline in order to set the learning into motion. That is just how our brains are wired, and not by accident. If you were wandering happily through the woods and stumbled upon a stream and took a drink of cool water, you’d get a little dopamine hit, but you probably wouldn’t remember much about how you found the stream. If you were lost in the woods and dying of thirst and stumbled upon the stream, you would remember every single detail about how you got there. We are wired for survival. But, since we know what we know, is it the worst thing to hack our brains to make us better athletes, musicians, writers, leaders, … ?

Stress leads to action, leads to dopamine release, leads to learning (or behaviour change). Interestingly, our brains’ initial response at focusing on something new is to release chemicals that make us feel stressed, anxious and confused. You know the feeling – when you are reading a dense, difficult passage, or trying to learn a new chord, or starting in a new role at work. Knowing that this initial response to learning or behaviour change is going to feel uncomfortable is important. This is simply the gateway we have to walk through. Resist the urge to move away from it, but rather embrace it as the sign that you’re on the right path. It’s like the feeling in the middle a 5K when you think “oh no – this is way too intense – I have to slow down or stop” and then you remember – wait; it’s supposed to feel like that. So you don’t panic and you keep going. The stress, anxiety and confusion of focusing on something new and difficult are a good sign that you have started on the path. Don’t get turned off.

(I also think this is why racing is a great way to fast-track us to becoming better athletes. The direct focus mixed with adrenaline causes deeper learning than anything we can mimic in training.)

Eventually our internal reward system of dopamine kicks in, and we actually learn to like the new behaviour. And it becomes easier to do as we repeat it and the pathways become stronger. But just remember that starting is not easy, nor should it feel easy. I’m not sure why I find that comforting, but I do. So don’t wait until you’re motivated or in the right mood – ACT FIRST! The rest will follow.

On that note, Monica has come up with a team event which can kick off our spur to action. Don’t think too much about this – just sign up 😉 Here are the detes:

======

 

What is the LES Power Hour?

  • Teams of 4, teams will be selected at random
  • Simple: Run as hard as you can for 15 minutes…like, 15 minutes exactly.
  • Goal is to cover as much distance as you can in those 15 minutes – so quick legs and burning lungs 😊
  • Each runner will submit the distance that they ran (so I’m guessing the distances will range from 3km-6km)
  • The distances of all your team members will be added together to get your team’s total distance
  • The winning team will be the team that covers the most distance
  • 4 people x 15 minutes = 60 minutes of running = THE LES POWER HOUR
  • All legs to be completed between January 18-24
  • Runners must follow provincial regulations and social distancing guidelines
  • Record your run via Garmin or Strava (honour system will also be accepted)
  • And remember … wear your LES gear, post to social media, encourage your teammates!!

 

Next steps:

  1. People who are interested please email before Sat Jan 9
  2. Once all names are received, teams will be selected at random. Each team will consist of 4 people
  3. You will have to run your leg between January 18-24
  4. Once teams have been created, a Google Doc will be shared with races so you can enter your finishing distance
  5. Winning team will be announced shortly thereafter Jan 24th

 

Example: 

Runner 1: 15:00 for 3.00km

Runner 2: 15:00 for 4.00km

Runner 3: 15:00 for 3.50km

Runner 4: 15:00 for 5.25km

TOTAL TEAM DISTANCE: 15.75km

 

As for workouts for this week, I think we should go back to just getting together in groups of 2-3. I’m so sorry about this. I just want to err on the side of caution – and I don’t think this will last long.

 

Option 1: 4-5 x 1200 w 2 min rest (20 sec per k faster than tempo pace)

Option 2: 6 x 600 w 1:15 rest, 4 min rest, then 6 x 1 min Hard, 1 min Easy

Fartlek: 4 x 4 min Hard, 2 min easy, 4 min easy, 6 x 1 min Hard, 1 min Easy

Tempo: 3 x 8 min tempo w 3 min easy

 

Enjoy and hope to cross paths with some of you on the roads!

xo

Seanna