Tuesday, January 14, 2025 – Tired

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Hey Everyone!

 

I was so impressed with how many people showed up last Wednesday with the temps in the negative teens. It will be a bit warmer tomorrow (not warm!), but now we know we can do it! Way to go all.

 

This past week I’ve been feeling tired. I’m not sure why. My training hasn’t been too intense, although I’ve added more strength than usual and took a day to go cross country skiing. My coaching has intensified a bit with travel to meets on weekends – a fair bit of driving and lots of standing, preparing, cheering, debriefing – but I find it engaging and enjoyable. I have the usual busy-ness with kids, home and family. Not nothing, but also nothing new. So as you can see, there is no one culprit or reason for fatigue. When I analyze it all, I think there’s no real reason I should be feeling tired, so I don’t honour it. I feel like if I haven’t done an objectively hard physical effort, then I don’t really deserve to feel tired and should just push on, pretending I’m not. In the past, I have been able to ‘fake it’ for a few workouts or days, still performing, but exacting a greater toll for the effort than required. And then if I keep going, usually the efforts just get harder and harder until I’m forced to recognize I need a break.

As a coach I realize how ridiculous this is. If I was trying to get the best physical response from my body, I’d rest when tired, even if there is no discernable cause and even if it means missing a workout my teammates are doing. There is no point, I would say, in pushing through when you’re not in a position to adapt to it. I know this. So why do I continually doubt myself? It’s complicated.

I think I’ve mentioned this before, but just as the Icelandic people have over 40 words for “snow”, distance athletes could use at least that many to describe “fatigue”. Saying “I’m tired” could mean so many different things and stem from so many causes. I’m familiar with the feeling of “marathon training fatigue” which is different from “track workout fatigue” which is different from “not enough sleep fatigue” which is different from “going non-stop all day fatigue” which is different from “multiple unending demands fatigue” which is different from “pushing in the last set of an interval fatigue”. See what I mean? And when I can’t pinpoint my fatigue as coming from one of these known causes, I start to doubt myself. But maybe I’m allowed to just be tired, with no reason or excuse, and indulge it and come back when I’m not. That’s the ideal. That’s what I’d tell my athletes to do. It’s ok to be tired. You don’t need a reason. You won’t always be tired. But when you are, don’t pretend you’re not. Take a day off, take a week off, run slower, do little bits, … often what you ‘feel’ like doing is a good guide for what you ‘should’ be doing. Listen to your wise body and intuition – that’s a powerful skill!  

 

On to tomorrow’s workout:

Lakeshore and Leslie – 6:05 Drills, 6:15 GO!

 

There are two options for tomorrow:

1.       Boston people are at a good point to do their baseline set of 800’s. 6-8 of them with 1:45 rest. These do not need to be super speedy. The goal is to keep them consistent. (remember: the Yasso predictor is that your average time – not pace – in minutes in an indicator of what you could run in a marathon if you’ve done your marathon training). This is the baseline and not a high bar you need to set. We will repeat these many weeks later when it’s warm and your fitness is greater and it will be nice to see where you’ve come).

 

2.       Chilly people: 1 mile tempo, 3 min rest, 6-8 x 600 w 1:45 rest. The idea here is to go a little faster than the 800 crew – the rest is the same – we’re just trying to find a little more pace. Do the quantity that is right for you – there is still time to build!

 

That is all – see you in the a.m.!

 

xo

 

Seanna

Tuesday, January 7, 2025 – Loving it and having fun

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Hi Everyone!

 

Ah, hope everyone is getting settled and back into their routines. I know, it’s flippin’ freezing out, BUT the days are getting longer and sunnier every day! Small wins.

Many people are taking this time to dig in to new plans and start working towards exciting running goals. I love that. I will say though, from my vantage point both as a parent and a coach, I can’t help but notice that most people are very hard on themselves. Sometimes we think we need to kick ourselves in the pants for one reason or another. And maybe sometimes we do. But mostly, what I want for people, is for them to find a way to fall in love with what they’re doing and have it be fun. We don’t all necessarily need to “tighten up” and become more disciplined. What we need is to figure out how to enjoy what we’re doing, and bring our own personality or flair to it. All training should not look the same. I find it fascinating when I hear what others like or love about running and their training, because it’s always so different. And it changes. If you have a 2 hour long run to do in the cold, how do you figure out how to get into it? Sometimes inviting buddies for parts or all of it is the answer. Sometimes turning it into an exploration adventure run of a new area is what sounds exciting. Sometimes we can really start to look forward to these runs as solo efforts and enjoy spending that time with our thoughts. Or maybe we say “eff the run” and go cross country skiing instead. Like I said – everyone is different.

 

I’m not the best at following a strict plan because I do often tend to go rogue in the name of doing what I like. And as a coach, I don’t mind if others do that to an extent. I want you to experiment and figure out what you love. One day you might feel like running so slowly it feels like a glorified walk. And another day on an ‘easy’ run, you might find a fun flow and end up going faster than you “should”. If you have a tempo scheduled but you need to talk through a problem with your running buddy, or you haven’t quite built up to along long run yet but your mind is craving the time and rhythm on your own, be ok listening to those impulses and doing what you want to do.

I love running. I love most things about running, but not everything and not all the time. I know there are some things I have to put up with or make it through in order to get the full benefits of the parts I love. But running is never a punishment to myself, or a dose of medicine I order myself to take because I think it will make me somehow “better”. I look for and find things I love in most of my runs. And I encourage you all to do the same. Whether you’re striving for big goals or not. Just make sure the balance shows you’re loving it and having fun more than grinding and toiling. That is my hope for everyone.

 

Tomorrow we’re at Lakeshore and Leslie! 6:05 drills, 6:15 GO.

 

Bundle up it’s gonna be cold. On that note, no expectations of running fast.

 

Let’s do sets of 400’s.

4 x 400 w 60 seconds

4 x 400 w 75 seconds

4 x 400 w 90 seconds

3 mins be sets (may have to do jumping jack to stay warm)

Pacing: I think just find a rhythm that might start at tempo and then move faster as you warm up. Personally, I’m just gonna go and have fun 😉

 

That is all – see you in the am!

 

xo

 

Seanna

Tuesday, December 31, 2024 – Acts of service

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Hi Everyone!

 

Belated Merry Christmas and Happy Hanukkah to everyone, and Happy New Year!!!! Hope you are all finding the right balance of time spent with loved ones and runs to escape them! Ha. Seriously though it is weird being thrown off your routine, and hopefully you’re all finding some recharging or fresh perspectives through it.

 

Looking ahead to a new year brings the energy of “fresh starts” and lots of eager motivation for new goals and self-improvement. I’ve been thinking about this – how we’re bombarded with messages on how to “improve” ourselves: become more consistent in the gym, sleep more, drink less alcohol, eat more mindfully, read more, spend less time on our phones, meditate, drink more water, keep a decluttered house, keep a journal, be more productive, … All of these things seem to have the goal of improving our outward performances. We will look better! Run faster! Have more energy! Get more promotions and accolades in the workplace! I mean, who doesn’t want all these things, but it sometimes occurs to me that these are all messages and resolutions for self-aggrandizement. Yes, we are wired to pursue and achieve, but allow me to suggest another resolution worth taking a look at: unheralded and unrequited service. I’m not sure why this appeals to me right now. Maybe because it’s the anti-thesis of the constant messages of self-improvement and doesn’t move us towards our personal goals at all. However, service to others is a cornerstone of a well-functioning society. It is something that we do for the act itself – for what it brings to someone else instead of what it brings to us.

Service usually takes the form of volunteering in some way (there are many races which always need volunteers among other great organizations), but it could also just be giving time and attention to people in your life (elderly relatives) – who really need time and attention. It could be spending an afternoon cleaning up a public space. Or a morning making and delivering sandwiches to hungry people. The point is, these things don’t move us forward in any way, or make us faster or smarter or stronger. In fact, they’re a bit the opposite because they take time away from spending time on ourselves.And that is the idea. They are not about us at all. And yet somehow, when doing things that take us away from ourselves, can be when we actually feel the best about ourselves.

So sure – pursue running goals and health goals and work objectives– these things are all very rewarding and keep us going and flowing. But let’s not strive for everything at the expense of ever using our very valuable and precious time to serve others. People and things that can’t pay us or give back, need us a lot. I believe we can make a small difference in our own corners this year. (As usual with these notes, this is a reminder to myself – I know many in this group are constantly performing acts of love, kindness and service – you make a difference).

 

On to this week’s workout!

 

If you’re running the Hair of the Dog 9K – have fun! (I would have but it was sold out – I’ll try to run beside and cheer)

If you want a fartlek to do on your own one day this week,here is one:

8 min tempo, 4-5 min easy, 5-6 x 2 min Hard, 1 min Easy.

 

Enjoy and see you next year!

 

xo

 

Seanna

Tuesday, December 17, 2024 – Minimal effective dose

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Hi Everyone!

 

No races that I know of this past weekend. Coming up there is the Boxing Day 10 miler in Hamilton, and the Hair of the Dog 9K in the beach which I know some in this group have done before. The former actually gets some competitive runners out. The latter is more of a celebration for being out there.

 

I don’t have a lot to say this week. That’s because it’s that time of year when we focus on winding down for a bit. I think this is important – whether you’ve run a key race or not. Allowing our minds and bodies and central nervous systems to come down and rest is the only way we can build back stronger. Oddly this seems to be the hardest part for some people. Just go easy on yourselves in these next two weeks. We’re encountering the shortest days of the year, lots of expectations, more social gatherings than we’re used to, … These stresses are real and if we just put our heads down and plough through, we might find ourselves on the other side even more exhausted. So for everyone who wants to kick it into gear and start training in January, I suggest taking this time to charge your batteries, get more sleep, get in some social runs, but just lay off the expectations for a second. I like the term “minimal effective dose”. That is the minimum we can do that will have a positive effect.That could be a 30 min easy jog or a few sets of weights. For me it means training intuitively, not with a plan, and actually stopping when I feel like stopping. These things will keep us in shape and not going through withdrawal, but allow us to recharge and rebuild while focusing on other areas of life for a bit. I’m guessing if we do this well, then January will feel exciting and we’ll be raring to go.

 

On that note, we still have workout this week! Lakeshore and Leslie – 6:05 drills, 6:15 GO!

 

How about a mélange of intervals:

(800-200-600)-(400-200-200-800)-(600-200-400-200-200)

Take 90 seconds after everything. I’ve put brackets around the miles so you can read it that way. This is designed so you can tap into how you feel and pick a pace that feels good on this day. If they’re all the same pace, great. If you feel like going a little speedier on some of the 200’s, have fun! This will still give us 3 miles of faster paced running.

I’ll be there jogging and cheering. I’ll also write this down and tape it somewhere like swim workouts cause I get that it will be impossible to remember!

 

See you in the am!

 

P.S. This Friday is our Kringlewood run! Meet at the Rooster coffee shop at 6:30 am for an easy paced social festive run 🙂

 

xo

 

Seanna

Tuesday, December 10, 2024 – Proud coach

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Hi Everyone!

 

Wow – what a weekend of running! In the Holiday 10K we had: Cindy (sub-40 and PB!), Chris (sub-39 and PB!), Eleanor (first in age group!), Cheryl, Laura, Erin, Carolyn and Ian! And out in California at CIM a bunch of us ran the marathon – Brianna (PB, BQ!), Steph (PB, BQ!), Amy (PB, BQ!), Shauna (BQ!), Madalyn (PB, BQ!), Carol (BQ!), Myself (BQ!) and Nir (BQ!) (also honourary mention to Madalyn’s friend Leah who joined our crew and ran her first ever marathon!) I know that’s a lot of exclamation points, but they’re all well deserved!!!

 

It’s hard not to feel proud as a coach for all of these great results. But I am reminded of why I got into and why I love coaching: I am not an artist or a musician or a doctor or an engineer. Those are not my skills or what I put out in the world in order to try to improve it or make it more beautiful in my little way. I am a coach. There are a number of nuanced roles wrapped up into what this means, but to me, it doesn’t mean I’m trying to make people run fast. To me, it means I’m trying to help to make the world a better place one runner at a time. Because I do think runners are special people, and I do think the world would be a better place if we were all runners. I truly believe that there is so much growth and meaning and community and bravery and humility and mutual support, and respect for others, and so many other great qualities that come out when we run. And if I can play a small part in someone’s running journey, even if in passing, I am always more than happy to assist where I can because I believe in the outcome.

The reason I bring this up is because there are a number of athletes who this season or in the past, have either had rough races or not even made the start line. And sometimes it is these journeys where I see the biggest growth. How does your character show up when you’re struggling publicly? Can you be there for others when your own heart is breaking into pieces for losing your own dream? Can you be happy for your friends and teammates who are doing what you want to be doing? It appears from the previously listed results that our crew had a very successful running weekend. But there are a number of our team who are struggling or have struggled this season for one reason or another. And I am almost more proud of those athletes. You know who you are. The ones who cheer and support others when things aren’t going their way. This has happened or will happen to most of us at some point. And I can speak from experience to how hard it is not to just look away and disappear and pretend you don’t care to save your own ego. But people in this group don’t do that, and we all see you. And we’re so grateful for you. These are the people and actions that help make the world a better place. And as a coach, I am so, so proud of you.

 

On to tomorrow’s workout – HILLS + Tempo!

(please take my word as I speak from immediate experience – run your hills they pay the bills!!!)

Let’s do sets of: 1 full, 1 half, 4 min tempo. I really like this combo and I think it gives just the right amount of hill stimulus before reminding your legs to turn over afterwards. 2 sets if you’re newer to hills. 3 sets for the vets. 4 sets have been done but I’d wait for later in the training cycle as that’s a lot.

I won’t be there bc even walking is a challenge! But I’ll be sending you poz vibes from home. Pottery Crew meet at the top of Potter anytime from 6:10 onwards (or earlier if you need) and Beach Crew meet at the bottom of Glen Manor when it works for you!

 

Have a great one 🙂

 

xo

 

Seanna

Tuesday, November 26, 2024 – Old dogs and gratitude

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Hi Everyone!

 

Huge congrats to those who ran the Holly Jolly 5K! Colette and fam, Michelle Pitman (trains w us virtually) and son, Monica and Jeff! Some fast times and such a fun, festive, feel good event. Put it in your calendars for next year – I am!

 

I’m now in taper mode for a marathon coming up in a week and a half. I ran this marathon 24 years ago. There are so many differences in how I’m training and showing up at 49 vs 25 years old. I’ve been reflecting on some of these. One of the biggest differences is the amount of gratitude I bring now, for just being able to do it. Back then I took so much for granted. I had endless amounts of time ahead of me, so nothing felt too precious. I didn’t feel grateful for being where I was – I expected to be there and I expected results. Back then, when I would get injured, I’d view it as a huge annoyance and inconvenience, and I would almost feel irritated at my body for not allowing me to push it as hard as I wanted.

24 years ago, many of my friends were runners (that hasn’t changed). But back then, we were all young and expected to be able to run hard forever. We hadn’t really come face to face with the fragility of the human body, and we expected and assumed that every year we would become faster and stronger and better runners. We were reckless and hungry and demanding. Gratitude was not something that ever crossed our minds. We deserved everything.

Today I’m racing with way more appreciation and thankfulness for what I’m able to do, and the understanding that I can’t take anything for granted. Nowadays I work with my body, not in spite of my body, and am grateful every day that I can train hard and feel good doing it. I have seen friends and training partners not make it to the start line. I’ve seen life circumstances, accidents and physical limitations sideline people in my circle. I guess it’s one of those times where the longer you’re around, the more you see. But I’ve seen enough to know that I don’t take one day that I can do this for granted anymore. I don’t feel like I deserve any of the running days or race experiences that I have. I feel like they are gifts. And that is the attitude that I have going into this marathon almost a quarter of a century later – I am so full of gratitude for the training I’ve enjoyed and for the ability to be able to line up and race a marathon. This time, I will let go of performance demands and I will run with that sense of gratitude at the front of my mind. For my training partners who are there with me, for those who are cheering from home, for the ability to express myself in doing what I love. Who says you can’t teach an old dog new tricks?

 

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

  1. Anyone racing an upcoming marathon or who wants to do a benchmark workout before a build: 8 x 800 w 1:45 rest. Usually these land somewhere between 8K-10K pace. Try to keep them even paced.
  2. Anyone not racing, 5-7 of these is a great range.
  3. If your pace for these is not faster than 4:45/K, do 600’s instead. That is the correct effort for the same amount of time. Try to get your pace per interval down before extending them out too much at this effort.

That is all – see you in the am!

 

xo

 

Seanna

Tuesday, November 19, 2024 – Learning to listen

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Hi Everyone!

Huge congrats to Pearce who ran AO’s cross country on the weekend and came in 6th overall masters (over 30) and 2nd TRUE master (over 40)! Cross country is so gritty with the hills, mud, grass, weather, … so impressive.

I think this is the time of year, whether training for something big or not, that our bodies start to give us hints that they might be tired. There’s a natural buoyancy that carries us along when it’s light and sunny out. But it’s natural for our bodies to crave some down time, and I often think that the start of winter might be when they are signaled to take it. I was thinking this because I’ve been noticing people developing “signals” from their bodies that they might need to back off. Or they might need a change in their training or lifestyles. These signals aren’t a bad thing if we listen to them, but it’s hard to listen when they don’t align with our goals or our routines.

Signals like a sore body part, or not being able to perform as we are used to in workouts are sometimes a natural part of training. When we go looking for our limits, we often find them. And if we get the balance right, these signals aren’t a bad thing. They tell us we’re working hard and we’re close, we just need to find the equilibrium. If we listen right away, we can address them quickly and get back on track.

Some people are very good at listening, and know when to rest and back off or make an adjustment somewhere else. Other people have become very good at blocking out the noise and pushing through. This is a tough one because this can be a super power in many cases. But I think it also blunts the receptiveness to hearing the signals. If you’re someone who blocks them out and pushes through, it’s hard to pick up on the nuance of which signals are saying what.

Humans are complex, and it’s impossible to separate the mind and the body. As athletes, who use our bodies as our tools, we try to become even more unified in mind and body. We can’t shut off our minds and make our bodies do the work. Experienced athletes do the opposite – they become even more integrated and in tune, and have developed a fine tuned response to various signals. It sounds very ‘woo woo’ to say, but the phrase that pops into my head is to “become one with your body”. Love it. Listen to it. Work with it, not against it. It is constantly speaking to you. Learn to listen vs. blocking it out. You will become better at it. You will start hearing the whispers, so it doesn’t have to yell before you notice. This is part of the athlete’s journey. It should even help us to better navigate the world as regular humans as well.

 

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

Something a little peppier to keep us in touch with our speedier sides. This is good for ppl running the Holiday 10K, as well as people doing tempo work on the weekend – so tempo doesn’t feel exceedingly fast.

6 x 600 w 90 – around 5K pace

3-4 min rest

4 x 400 w 1:15 – same pace or a lil faster

3-4 min

4 x 200 w 1:00 as long strides

 

That is all – see you in the am!

 

xo

 

Seanna

Tuesday, November 12, 2024 – Self-focus

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Hi Everyone!

 

Pretty sure there were no races last weekend. Lots of good training and more beautiful weather though! It’s getting cool and dark, so don’t forget to wear your lights!! (and your gloves – brrrr…)

 

As my personal training ramps up and becomes more focused, I’ve been thinking about what it takes to be successful when we have a big goal. I think that part of what it takes is a degree of self-focus. I was going to call it selfishness, but it’s not that. It’s not self-focus at the expense of other people. But it is looking at the big picture, including our goals and objectives, and figuring out how to commit to those fully. I think most of us are very used to putting other people and other peoples’ priorities ahead of our own. In fact we’re so used to it that we don’t even know we’re doing it. When we receive multiple demands on our time and energy, we figure out how to compromise so that we’re doing our best not to let anyone down. But sometimes that can leave our goals at the bottom of the priority list, and we’re not sure why we’re struggling.

 

Some examples of what will always help us achieve our goals: good overall general sleep, good nutrition going into a workout, good nutrition during a workout, good nutrition after a workout, positive vibes and mental space during a workout, a nap after a hard workout, if not a nap, the space to mentally and physically fully come down and recover after a hard workout. We can get in the mindset where just doing the workout feels like taking enough time for ourselves, and all the other stuff is nice if it happens, but not a priority. When I’m just training to train, that’s how I govern my life and it works. But when I’m training to compete, I create more space for the other stuff. And that means saying no to some things. I’m really not very productive during the day after long/hard runs, and I’ve let those expectations go for now. If a group run is too early for me, I will bow out, even though I love the social time. I just know I need the sleep. I grocery shop A LOT instead of just winging it and getting by on whatever food is available. I don’t leave the last banana because someone else might want it. I no longer don’t eat the food that other people in the house like because I’m saving it for them. I include my needs in with those of my household. Imagine! It’s funny that the shift I’ve made to be able to do this is not to think “I like it so I should have it”, it’s “I care about my training goals so I should have it”. Like many people, I’m pretty fine with going with less or without if everyone else is happy, because it’s just easier. But I can become savagely protective about my goals when I’m working towards them. I mean, otherwise, you’re not really working towards them are you?

 

So, call it selfish if you like. Again, I prefer self-focused. But when you’re putting everything you have towards something (and it doesn’t happen all the time), you can and should be putting yourself first in order to make it happen. It’s a healthy perspective and one which I also think is good to model. We don’t have to be martyrs and we shouldn’t have to suffer because we care about other people. It’s ok to sit out the family hike the day of a hard workout, or to say no to your buddy who has to workout at a time that doesn’t suit you, or to cocoon a little bit socially when you’re in “the zone” or to include massages and physio appointments as part of your weekly schedule. As I told my daughter, for whom I am trying to model putting her needs at least on the same level as other peoples’: “No is a full sentence”. (She had been asked to babysit late on the same day they wanted her and she was exhausted but didn’t have an “excuse”. I told her she didn’t need one and could just say “sorry, I can’t”). It was revelatory to her that she could consider her needs equally to someone who “needed” her. I realized I hadn’t modeled that very well. So go ahead and put yourselves first when you need to. It’ll shift back when you don’t have big goals, but while you do, why not give them the respect they deserve?

 

On to tomorrow’s workout – Hills! But shorter hills. We’ll do Riverdale hills vs Pottery (200m vs 400m).

Let’s do 2-3 sets of 3 x hill followed by 1K loop (Riverdale crew does the block from Broadview to Logan along Riverdale and Withrow). This is designed to be a little less “grindy” than the long hills + tempo. A lil peppier to complement people doing long work on the weekend. Also Boston people who want/need hill training and wouldn’t mind mixing up the stimulus. I’ll aim to be there (Riverdale clubhouse) around 6:10/6:15.

xo

Seanna

Tuesday, November 5, 2024 – Look up!

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Hi Everyone!

Happy Daylight Savings. This really works in the favour of morning runners. I for one really appreciate the earlier sunlight! Congrats to Meagan who came 3rd in a 25K trail run! Way to take advantage of the season.

Speaking of which, I’m putting on my “mom” hat now and telling you all to LOOK AT THE TREES – THEY’RE BEAUTIFUL!!! Runners are very good at adapting and making the best of our conditions. We run through intense heat and humidity, and in the icy, cold arctic blasting wind and snow. We shed layers and buy hydration flasks and slow our paces, or learn to wear many layers and cover our faces with Vaseline and wrap ourselves with lights and fluorescent clothing so we can be seen in the dark. This is just part of what we do and after one or two grumbles we are usually able to cheerfully get on with it. But right now. THIS weather is made for running. The trees are at their peak (maybe just past, but there are still some stunning colours), the weather is perfect (it does keep see-sawing, but passes by perfect every few days), and we have the sun and light and visibility to enjoy it all.

We can sometimes take our training very seriously and our runs are all business, or life and other stresses fill our brains and we get into automatic pilot mode and just want to check the run off our lists. This is just a reminder to look up. Enjoy this. We love this. We get to do this. I’ve mentioned this before, but I think what defines us as athletes is that we experience the world by physically interacting with it. We don’t just look at it, we go and BE in it. And if there is ever a time to enjoy and appreciate breathing and moving and sweating and seeing and hearing and smelling all at once – it is now. Go have fun!!!

 

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

 

Cut-downs! 1.5 mile tempo (2-3 min rest), 1 mile faster (2 min rest), 800 faster (1:30 rest), 600 faster (1:15 rest), 400 faster

2-3 min rest, then 1 mile @ choice (MP, tempo or 10K pace – depends who you are and how you’re feeling – I’ll be there to talk it out)

 

See you in the a.m.!

xo

Seanna

Tuesday, October 29, 2024 – Belief

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Hi Everyone!

 

Huge congrats to Mike Greenberg who competed at the Ironman World Championships in Kona Hawaii!!! Mike had an awesome swim and bike but was hampered in the run by an injury. So awesome to be there and go for it! And congrats to Cheryl, Karen and Adam (and Seb) who all ran the Day of the Dead 9K (Cheryl in full costume) and came 6th, 3rd and 2nd in their age groups respectively! Way to go crew.

 

I had an experience this past weekend which made me appreciate the value of belief. I had written an ambitious workout for myself and a crew I’m training. I’d never done this workout before, and wasn’t sure how it would feel or whether it was possible. So I gave us a range. It turned out I had to do it later than most because of other commitments, but I could see their updates coming in, and could see that they’d all nailed it. So when it was my turn, I knew it was possible. Halfway through the workout I had serious doubts, and wondered if it was too much, but then I thought about my teammates and that gave me not only the confidence, but the belief that it was do-able.

I had the realization that if no one had gone before me, I would have had way more questions and doubts. I think this is one key as to why performances and records keep getting broken. So much of what we are capable of doing is limited or unblocked by what we believe we are capable of. I think this is the reason we see teams or training partners getting faster together. I also think it’s a super power for twins (I know a large number of twins who mostly happen to be very good athletes). You see one doing something and you KNOW you are capable of the same. And each person is pulled up to the other one’s best day.

We have witnessed a large number of running world records go down in the last little while. The women’s marathon record was shattered in Chicago, and the men’s half marathon record was just broken this past weekend in Valencia. There might be a number of reasons as to why and how these athletes are running so fast now, but one big one is that they believe they can. And every time a mark is set, everyone else learns that it is possible.

This doesn’t mean we should expect ourselves to be able to replicate other peoples’ marks or feats. That is not how to train or to live. But when someone leads the way or breaks a barrier, it can help remove the barrier in front of us as well. I am so grateful for all those who go before me and show me what is possible. It is risky, and doesn’t always pan out, but when it does, we all win.

 

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

 

Let’s do some straight up miles. 4-5 of them with 90 sec rest. Let’s start at tempo for the first one and work them down if feeling good.

If your pace for these is over 5 min/km, consider doing 1200’s instead. Otherwise you will be running a lot more time at that effort. I will bring a cone.

 

That is all – see you in the am!

 

xo

 

Seanna