Tuesday, February 18, 2025 – Accepting

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Hi Everyone!

Huge congrats to Cheryl who ran the Palm Desert Half marathon and finished 3rd in her age group and was top 25 in the overall women! And this was a process/training-through race for her next one. Great job!

As for the rest of us … well, we’ve been doing what we can in getting out in this weather. Not to beat a dead horse but this has really been one of the most challenging winters for running that I can remember. And given that, we have two choices: 1. Not let go of the original plan, and keep squeezing out kilometers on the treadmill, finding little run-able strips to go back and forth, trying to force the pace, distance or effort on uneven, sloshy, icy ground while scaling mini snow mountains every block, OR 2. Take a deep breath, and accept.

Accepting doesn’t mean rolling over and going back to bed. It means looking with clear eyes at the situation, and accepting what we can and can’t control. It’s turning long runs into cross-country skiing, tempos into swims, speed into strength at the gym. And accepting is getting out and enjoying runs at at least a minute per kilometer slower than usual, without fighting it or feeling badly.

I’m not telling you which choice is right. I’ve often taken the first path and MADE IT HAPPEN come hell or high water. I’m not sure what drives that when we do it – sometimes it’s fear of giving up control. Or sometimes it’s being in a really good fitness run and not wanting to lose it. For me, maybe it represented a phase in my life when my kids were younger and I wanted to and actually could control so much more in my life. On winter weekends I could setup ski adventures or snowy city explorations or skating parties with friends. I had a vision of a “great day” and would do my best to make that happen. It was the same with my running. Once I had an idea of how I wanted something to look,I was very good at finding a way to make it happen.

As my kids have grown into teenagers, I’ve been forced to learn a new skill. Taking a deep breath, and letting things unfold as they may. This doesn’t mean I don’t care about the outcome or try my best to support in ways that I can. But it means I am not in the driver’s seat and have to accept that choices will be made and consequences will be had which are beyond my control. I have found that this winter this mindset has also influenced my running. The weather and conditions are under just as much of my influence as my teenagers’ choices. It doesn’t mean I’m giving up on my goals or that I don’t care. But I’ve become way better at letting go of my tight-fisted control of how my training should look, and going with the flow a little more. I’m way better able to handle unplanned days off or replacing non-running activities for a training run. No, this is not what an Olympian would do. The elite athletes I know have all fled snow-maggedon and are training down south. They know how to move mountains to get to their goals. But I’m not an Olympian. I’m a dedicated,hopeful, open-hearted, almost 50-year old mom of teenagers who is doing my best and trying my hardest, but knowing full well what is within and outside of my control. I’ll look at the weather, and look at my plan, and if they jive that is awesome. And if they don’t, I’ll take a deep breath, accept, and do whatever I can on that day.

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

I ran by the path today and it is not currently good enough to do intervals on. The south east side might be better. I will say, if you’re really determined to get this done well, I encourage you to find an indoor track. You are welcome to join me with the Culture crew at Monarch at 7:30 pm.If we decide to do it on the south side, we can go by time. OR if it’s not safe to run fast we can do a social. Treadmill is always an option although I find it tricky to get to the paces we’re asking for here.

2 x 800 (~ 5K pace) w 1:45 (if going by time, 2 x 3 mins)

3 min rest

4 x 600 (~ 3K pace) w 1:30 (or 4 x 2 mins)

3 min rest

4-6 x 400 (~ 1500 pace) w 1:15 (4-6 x 80 seconds)

Remember: these are all paces based on effort equivalency. The freezing cold with a million layers will likely add a few seconds to each.

That is all – see you in the am!

xo

Seanna

Tuesday, February 11, 2025 – Energy

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Hi Everyone!

Way to go everyone who is still getting out there and doing the best they can in these winter conditions. Just be extra careful when the footing is rough and slippery. A snowy kilometer is a lot harder on the body than a dry, clear kilometer, so just slow down and try to go with the flow.

This week I’ve been thinking about energy, and how that affects our running and training. It seems like it should be a simple concept.The famed Norwegian triathlon coach Olav Alexander Bu has coached some of the top athletes in the world by “sciencing” all the training. He is famous for explaining that training is just energy expenditure and can be measured and matched by calorie consumption. Energy in = Energy out. Of course there is also structural and system fatigue from muscles and the central nervous system in being able to create repeated efforts and forces. This is not as easy to measure, but is fairly simple to keep in check with a simple formula of hard/easy ratio. So as long as you have enough energy in the form of calories and you are giving your body ample time to bounce back between hard efforts,you should be able to perform at a predictable level.

In addition to physical energy availability, there has been some more recent interest in mental energy availability. Alex Hutchinson (SweatScience) has reported on mental efforts and their effects on training: Yes,your tired mind is slowing you down. Basically studies have shown that after strenuous mental tasks (which make no changes in muscle recruitment,heart rate, or breathing), exercise performance is hampered. There are theories as to why this might be, but suffice it to say that mental energy, along with physical energy, is a resource required for strong athletic performance.

That leaves a third source of energy, which I haven’t seen documented anywhere, but am sure has a significant effect on performance: emotional energy. As both a coach and athlete who experiences the emotional waves of being human, I have noticed that emotional energy is powerful. Yes, when performing a hard physical task, whether a workout or a race, you have to have enough calories, a healthy physical system, and it helps to be mentally fresh to remain focused on the task at hand. But it also helps to be emotionally available and engaged with a level of care and commitment in wanting to do the thing. I have noticed that when we are going through difficult emotional times, our bodies and minds might be ready and willing, but there is a big missing piece of energy. This does sound unscientific, I realize. I used to think that if you trained a body and set it in motion, it would perform to its capabilities. All measurements say it should. But in the real world we know that’s not the case. When athletes are going through difficult emotional times, it almost always spills over into their performance. Emotions are powerful, and on the flip side, when we can learn to use them to our advantage, we have an extra boost. Sometimes in big races we tell athletes to “run with heart”. We’re calling on their emotional strength to pull them to a result beyond what they might think possible, and this often works. The brain, body and heart (real and metaphoric) are all intertwined in a way we cannot measure. Energy isn’t just a calorie. It’s physical, mental and emotional. Just something to consider as we evaluate ourselves and our performances. If our athletic performance is a barometer of our health, we have to look at all the factors that influence it. So maybe we need another gym session or a hilly tempo session. But maybe some self care in the form of some easy jogs with friends, some solo reflective time, or even a few therapy sessions could go just as far if not further. Emotional energy could be the missing piece.

On to tomorrow’s workout – back to hills! Riverdale/Leslieville group at Pottery, Beach Crew at Glen Manor. Coordinate w your peeps on timing.

1.       I’m liking our good ol’ 1 long, 1 short, 4 min tempo.

2.       Option 2: if you want a little more pep and find you’re losing steam in the long hills, 3 short, 4 min tempo (same volume just different pace/endurance formula)

That is all – see Pottery people in the am!

xo

Seanna

 

Tuesday, February 4, 2025 – Measuring

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Hi Everyone!

Hope you all survived the deep freeze on the weekend and the icy conditions. This weather is definitely testing our love and resolve for running. Do what you need to do to feel good – take a day or two off, run on the treadmill, cross-train, go shorter, … there are no rules for getting through.

On that note, some of us are still training for races and trying to get a little fitter or faster – or at least be able to complete them. As such, we do need to train. I think these days it helps to think about what training means. It means basically, putting your body in a state of discomfort or slight stress, so that it will respond by building systems that can handle those states better the next time. I think it’s helpful during these days and conditions to think in those terms. We often think too rigidly about times and paces and compare ourselves ruthlessly to past performances in measuring whether our training is successful or not. This can lead to “all or nothing” thinking, and when we’re not measuring up, we figure the entire session is a bust. But in reality, there are so many variables which can lead to a productive and successful training session.

The other day I was attempting a tempo session into what felt like gale force headwinds. I checked my watch and my times were almost laughable for the effort I was producing. Then on the way back my times were almost a minute per kilometer faster for the same effort. I won’t lie: I’m in a bit of a running slump right now. I’m fine with it – I’ve been here before and I know these things come around. However, I was surprised at how much I enjoyed running just by effort – knowing that the times meant nothing. It’s hard to decouple our emotional responses to times and paces. Going in knowing you’re already throwing those out the door is actually a bit of a relief.

So this challenging winter, I suggest doing more of that. See if you can make your runs challenging enough to elicit a training effect, but try to keep the paces meaningless – or at least at arms length. Allow them to be hilly, or windy, or cold, or snowy. And ask yourself: is this producing an effort or discomfort? If the answer is yes, you are training, and getting fitter and faster – not to mention mentally tougher!

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

I am giving an option of a bigger workout for those who are into training now and want to dig in (specifically for people peaking for Chilly Half) This workout will likely be too big for most – I am offering it bc I am giving the same one to a couple of other athletes training for the same and I want all to have the opportunity!

1.       2 miles @ HM pace, 4 min rest, 1 mile @ 10K pace, 4 min rest,  3x 800m @ 5K pace w 2min rest

2.       People who want to support ppl running this wrkt but aren’t quite there:

2 miles @ MP (this can be a progressive from MP to HMP), 4 min rest, 1 mile @ HMP (can progress to 10K pace),3 min rest, 3 x 600 @ 5-8K w 2 min rest

That is all – hopefully we all get restful nights and can make it out!

See you in the am

xo

Seanna

Tuesday, January 28, 2025 – Nuance

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Hey All!

Huge congrats to Sam Farrell who ran the Clearwater Half in Florida and came 3rd in her age group! Very solid for this time of year when most of us are solidly in base training mode.

As a lifelong runner who has endured my fair share of ups and downs in terms of results, motivation and passion towards the sport, I’ve been contemplating how I’ve managed to remain engaged in it for so long. Angela Duckworth coined the definition of Grit as being the combination of perseverance and passion over a long period of time. One impediment to this for many people is our internal wiring to seek novelty. We are wired to seek out new experiences as this usually allows us to respond to different environments and stimuli, and develop and grow in new ways. This is exciting, rewarding, and probably key to our survival. So how do we remain focused on long-term goals while incorporating our drive for novelty seeking? Duckworth explains that many experts do this by substituting nuance for novelty. Is there a way to keep working towards my goal, but approaching it with a new lens or from a different angle? This is what keeps passionate people from getting “bored” of their pursuits.

In running there are many ways to find nuance. I think what some of us might experience at times though, is that we find something that we love and that works for us, and we cling to it, and are fearful of deviating from our routine. This can definitely work for a long while. Repetition afterall is the key to running success. But it’s not unusual to find yourself in a slump, or lacking the spark or motivation you once had. Again, I’ve been through this cycle in running a number of times! So what’s the answer? Find something new and exciting about it. This takes a little bit of effort on your part, as seeking out nuance takes some drive and curiosity. And jumping the track from your well-worn path to a new unpaved one is challenging. But that’s where the fun lies. In the past few years I’ve raced an Ironman and done a couple of seasons of training and racing 1500’s on the track. These are very different types of training, but they both involve running. Sometimes the shift can just be a season of all basework and no races. OR more of a focus on strength and speed with less mileage. For many people just adding one or two spicy workouts a week is enough to keep them interested and engaged. Nuance for you depends on where you’re coming from and what seems exciting and challenging. So if you’re feeling a bit blah or bored with your training, take on the challenge of creating some nuance to your routine. That’s what the grittiest experts do.

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

(hopefully the path will be clear enough for some good traction)

  1. 1 mile tempo, 2 min rest, 6 x 600 w 1:30 rest, ppl training for a spring marathon finish w 1 mile @ mp
  3.       Option for people wanting to get some faster pick-ups w less timed structure:

1 mile tempo, 2 min rest, 2-3 sets of 1 mile as 200m fast (good form, smooth stride), 200m jog. 2 min bw sets.

That is all – see you in the am!

xo

Seanna

Tuesday, January 21, 2025 – Transitions

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Hi Everyone!

Back to Polar Vortexes here. Just slow your paces, wear lots of clothing, careful of footing, shorten your outings, but try to keep getting out. I don’t say this just for training, but also to help gird us through a tough couple of months. Remember: you don’t have to be in a great mood to start a run, but most likely your mood will be better after it.

Lately I’ve been thinking about life transitions, and how our running has to continually recalibrate as we move through them.

My daughter is in grade 10 and is just starting to take running seriously. She schedules her weeks around her workouts and races, and is figuring out how to fit a run into most days. I see other high-schoolers in the same phase doing similar things. They are learning how to prioritize and compromise and juggle demands in order to make running  part of their lives. By the end of high school, some will find it is too much with all the other demands and will let running take a back seat. I like to think their running experience will always leave them something to come back to though. There is no right or wrong way to do this – transitions are just that. Things change and a running lifestyle may or may not weather the change.

I coach runners in university. This is a big transition for kids as it’s their first time living on their own and figuring out their lives and schedules completely independently. There is a range of how big a space running takes in their lives, but for all of them the multiple demands and the need for prioritization they experienced in high school is magnified. More choices, more work, more pressure. The kids who are able to show up and keep making running work in this phase are becoming by default, “serious runners”.

Not to sound old, but it seems like the blink of an eye before those 4 years of university pass. I also coach many athletes just on the other side or a few years into having jobs in “the real world”. This transition really tests your mettle in how much you want to keep running in your life. At this stage, you find out that you are really just doing this for you. There is no school team which supports you, and your employer doesn’t really want you to make any compromises for your running. You probably still have social circles through running, but the running circles of the past start to dwindle as schedules, geography and lifestyles take people in different directions. This group tends to have a lot of flux as people figure out how to prioritize and keep running in their lives. I’ve seen people disappear for a year or two and then drift back, or just keep showing up every now and then when they can. Again – this is all OK! Everyone figures out what works for them.

Just after this stage I see people starting families. I just received the notice that two fairly serious runners from the post-university group I coach with, had a baby. This will be a big transition to navigate. In fact, from this point on, every developmental stage of your kids and family represents a new transition to your running and where it fits in your life. Many in our current group met and bonded during this particular phase. We still prioritize running, but it’s fluctuates for many of us as anywhere from a 3 to a 6 on the priority list. There are just so many demands. But we accept this and keep doing the best we can – given everything else.

The next transition is the physical limitations transition. We will all enter this one at some point and have to figure out how to navigate it with grace. I’m turning 50 this year and coming face to face with it. As with all the phases beforehand I look ahead to the runners who have navigated this or are currently doing it, and I find inspiration and confidence and I see that it doesn’t all have to end here. We will all figure out how to keep going if that’s what we choose to do. It doesn’t have to look like anything that came before it, and it doesn’t have any expectations.

One guarantee about life is that it keeps changing. We grow, we learn, we fail, we succeed, we love, we grieve. If we treat it right and don’t ask too much of it, running can be there with us through it all.

On to tomorrow’s workout: Frozen Hills + tempo!

For Pottery people, let’s do 1 long, 1 short, 4 min tempo. 3 sets is good in this cold.

Glen Manor people, that’s 400m, 200m, 4 min tempo.

Bundle up and no expectations other than getting out!

 

xo

 

Seanna

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