Training vs Running

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Hi Gang!

 

Huge congrats to the power couple of Andrew Higgs and Roz Salter who ran the London Marathon and both came away with PB’s! For these two, crushing a marathon overseas in the rain was their “vacation” together. Lol. We get it. And for those who are fans of the sport, Sifan Hassan ran her first ever marathon, cried in the morning because she had committed herself to running so far, stopped twice to stretch a cramping muscle, wondered at what point she was going to stop and run off the course, but then found herself back with the lead pack with a few kilometers to go, and sprinted away for the win with 100m to go. This is why we love the marathon! The drama and the chaos! Anything can happen! That said, I do think marathons are special, and a monumental strain on our minds and bodies, and racing one to our full capabilities is an act which we can only deliver a finite number of times. Running a marathon “for fun” is one thing, but if really trying to race it, you should be strategic about how often you race them. That’s just my 2 cents as a performance coach. As a lifestyle coach, I understand the draw to keep doing the big, challenging thing, and I do believe the marathon can be a great teacher of many things. Just a little reminder not to take it on lightly, and the marathon is not the be all and end all of performance running and growth. (I’m hearing a collective “NOW she tells us!” as this marathon season is over or peaking for most – haha!) I do love it, I just want to be transparent about my views.

 

On that same vein, while I love the discipline and grit developed while training for focused events, I also think that running can teach us a lot when we disconnect from the “plan” and reconnect to our senses and intuitions about where, how long and how hard to run. Most of us here are high-performance type people, and it is satisfying in a personal development sense to find, tackle and overcome our perceived limits, push through physical and mental barriers and achieve remarkable things. I love how we can discover so much about ourselves and the confidence that comes through training. BUT. I think we are also here because we love running. Period. We love it for the freedom it offers. We love it for taking us into nature and cleansing our brains. We love it for the easy camaraderie it generates with our running buddies. We love it for the meditative physical rhythm we can find ourselves in. So for those of you “between” goals, maybe make your goal to reconnect with the intuitive runner inside. Lace up, head out, and see what happens. No one is telling you to go further, shorter, faster, slower. Your mind or body will tell you. Sometimes you just go out for a “short one” and then are struck by the impulse to reach a certain landmark. Sometimes all you need one day is 20 minutes. Sometimes the weather matches your mood and it calls you out for longer, or makes you move faster. Sometimes you just feel like walking up that hill. You’ll know when you’re drawn to the structure and commitment of a more formal plan again. There is time and room for both seasons in your running. So enjoy the phase you’re in and it will cycle around again.

 

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

 

  1. People in their last push for a Spring Marathon or Half Marathon

1 mile tempo/Half Marathon pace. 2 min rest. 3 x 600 @ 10K pace w 1:30. 3 min rest. Repeat. (second set might just be 2 x 600 – see how you feel)

 

  1. People training for 5’s and 10’s (including if you’re signed up for Bum Run this weekend)

1 mile tempo (keep this tempo – the fast stuff comes later). 2 min rest. 3 x 600 @ closer to 5K pace. 5 min rest. 2 sets of 600-400-200 (all w 1:30) – 5 min bw sets

 

  1. People tapering for the Mississauga Half this weekend!

1 mile tempo. 2 min rest. 3 x 600 @ 10K pace w 1:30.

 

That is all – see you in the am!

 

xo

 

Seanna

 

 

Celebrating runners

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Hey All!

 

Holy what a weekend. For those who don’t know, it was the Boston Marathon!!! I hadn’t been here since around 2002. I’ve been missing out! From our crew, running the marathon we had: Shauna, Annick, Laura, Meagan, Lara, Amanda, Steph, Jordan, Bob. And they all ran with heart and grit and made us all so proud. That course is no joke and I am so inspired to be part of this crew. And in the 5K we had: Fran, Erin, Tanis and myself.  Also, out west in BC, Lyndsay Hayhurst ran the Sun Run 10K and pb’d through 5K and 10K! You are all amazing.

 

Do you ever feel, as a runner, like a bit of an odd duck out? Like you have to explain yourself to others for certain things, and that people don’t understand your quirkiness? I can remember working in various offices where I’d either have to fit my run in as a commute in, or out, changing awkwardly in the bathrooms and getting odd stares as I walked out or in, in my running tights. I know how to under-exaggerate when people ask how far I’ve run or how often I run. And I still brace for their response. I’m aware that I eat more at a sitting than “normal people”, and am used to the comments – “great job on finishing your plate!”  I know it’s “a thing” when I have to work backwards from a departure time to fit in a run, or leave a gathering early because I have a morning run. I’m aware that I have these eccentricities and that most people don’t really get them, so I tend to downplay them around others. I often hide them and try to blend in as a “non-runner”. But guys. When you come to Boston, EVERYONE is like that! And all our running weirdnesses are celebrated! The whole town here really really loves runners and they let you know it.

 

So many of us alien-type runners descend on this city for this weekend, and we recognize each other and let loose in all of our running-ness. The marathoners are the stars here, and are celebrated and cheered for the values and lifestyles that they represent. They do a big, hard thing (marathoners are used to doing big hard things), but here they are actually recognized and lauded for it, instead of considered eccentric oddballs. For one weekend a year in Boston, everyone seems to love runners, and runners have the opportunity to inspire others with their passion, grit, determination and pure physical and emotional strength and endurance. I love this so much. You shone so brightly here. Thank-you marathoners and thank-you Boston. My cup is feeling very full.

 

On to tomorrow’s workout: (Marathoners obviously take a break)

Short hills and tempo. Meet at Riverdale clubhouse for 6:15

This will help to work on some of our strength and power, as well as a bit of pace.

Riverdale Hills – 3 x Fast up, Easy down – 2 min rest, 4 min tempo

Repeat sequence 2-3 times

(I have a kid’s swimming conflict again in the am so I am so sad to say I will have to do this on my own later! Have a good one all)

 

xo

 

Seanna

Gratitude and effort

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Hi Everyone!

 

I’m sure you’ve all been appreciating the glorious sunshine and warmer temps. THIS is why we go through winter – to be able to fully and collectively appreciate the emerging sights, smells, sounds and sensations of Spring!

 

That brings me to what I’ve been thinking about – Gratitude. Sometimes, like when we have a beautifully warm and sunny run with friends after a long, dark, cold winter, this sentiment comes naturally. But other times, we have to work on calling it up, and remembering how much and what we have to be grateful for. It is a mindset which I find helps before and during times of anxiety and effort. Many in our crew are in their last week of resting up before running the Boston Marathon. Taper week. This is one of the most difficult times mentally. You know you have a big effort on the horizon, and that you will be put to the test. But there is absolutely nothing you can do about it now. All you can do is rest up and count the days and then hours as the event approaches. This can (and often does) elicit some form of anxiety in most people. Especially since the way most of us deal with anxiety is through running and exercise, and that is being strictly curbed. Sometimes we look around at friends and family who aren’t about to subject themselves to such a test, blissfully going about their carefree days, and we might think … “WHY exactly am I doing this again?” Or, not uncommonly, we might find ourselves in the middle of it – stretching ourselves to our limits with effort and strain and think … “I’d rather be somewhere else, doing anything else right now”. These are natural thoughts and impulses – our brains looking for the out or the easy way. But we signed up for this. For personal growth, for a reminder that we are alive and engaged and vigorous, to challenge ourselves physically and mentally. We know deep down that we want to do this. So the best counter to these mental moments, is to call on gratitude.

 

It might sound glib and too simple. But to truly consider and embrace how much we have to be grateful for in these moments can really get us into a positive and productive mindset and to re-engage in the process. Think of any time you’ve been injured and haven’t been able to run (not to mention some of our teammates who are currently sidelined and would trade places with you in a second). Think of people who for many different reasons (financial, geographic, life circumstances) can’t participate in events like this. Consider your health and freedom and all of your friends and support network who are beside you in training, in spirit, and in the race itself. You are supported and surrounded and cheered along. People want this for you. Find gratitude in all of that. You are the lucky ones. Yes, it is uncomfortable. Yes, it is hard. Yes, we can be taken to some dark places. And Yes, we are grateful for all of it.

 

On to tomorrow’s workout! Lakeshore and Leslie: 6:05 Drills, 6:15 GO. (Unfortunately I won’t be there until later – my daughter needs to be dropped at school at 6:30 am! So get started – I am doing the taper workout and will prob arrive by around 7-ish)

 

Taper workout (if racing Boston Marathon or Boston 5K):

1 mile tempo (make this a chill tempo). 2 min rest. 4 x 400 cruisey (fast but not straining) – with 1:30 rest.

 

Ppl not tapering:

1 mile tempo. 2 min rest. 8 x 400 w 1:15 rest (yes, it’s shorter rest than the taper crew). 2-3 min rest. 2 x 400 w 1:30 rest (these should be a couple seconds faster – don’t do these if feeling any glute/hammy/calf/anything strains)

 

That is all – I’ll see anyone who’s still there at 7 in the am!

 

xo

 

Seanna

The best we can

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Hi Everyone!

 

I don’t think we had anyone from this crew racing the Spring Run Off or Spring Sprint this past weekend. On that note, I really encourage mid-season races as part of your training. There’s fit, and then there’s remembering how to race. It takes a few races sometimes to get that feeling back. They do not have to be your goal distance race – in fact better if they’re not. They’re just good practice and you can build better fitness and learn more from races than from workouts. We’re getting a bit late in the season for Spring Marathoners and Half Marathoners to do that now, but if you have a Fall longer race on the docket, consider playing around with some summer 5K’s and 10K’s. I promise it helps. I have also found it helps to spur motivation – gets you excited and in the zone.

 

I’ve been thinking about a podcast I listened to a while ago from Brenè Brown. I can get cynical and overdosed on the Self-Help genre, but I find her to be smart, honest, and humble, and she brings me in. She was talking about encountering someone who really got under her skin, who was acting self-entitled and rude. She judged this person and felt self-righteous. Her therapist then asked her this question: Do you think that person is doing the best that she can? Brenè wasn’t sure. She had to think about this and took the question to other people. “Do you think that most people are doing the best that they can? Given their particular situation.” Most people said yes – fundamentally that’s what they believed. One friend said, “No way – look at me breast feeding all day and night – it’s the hardest thing I’ve done but some people just don’t put in the work”.  And Brenè sat there, having tried but not managed to breast feed her babies – and felt the weight of that judgement. She suddenly viewed the person who she had been judging in a completely different light. Who knows what set of circumstances she had been raised with, what she was mentally and physically capable of, what she was battling, … She was probably doing the best that she could.

 

I think if we navigate the world with this view, it can give us a sense of optimism and empowerment. It’s not to let anyone off the hook.. Sometimes the best someone can do isn’t very good (for example when your best leads to treating someone badly). And maybe not everyone is doing the best they can. But for the most part, most people are. If we can take this view and turn it back on ourselves, that becomes self-compassion. And it’s control. The only thing we can control is our effort. We might not all be genetically on the same playing field or have the same education and experience or even views and values. But we can do the best that we can.

 

This is a good mindset to hold onto in races. We cannot control the outcome. We don’t know exactly how our muscles and mitochondria will respond to effort and pace on a hill, when the weather is a certain temperature, and with a certain amount of fuel being shuttled to our cells. We’re not sure if the bad sleep we had two nights ago will affect us negatively, or if that little twinge we’ve been feeling will act up. Things could go sideways in the middle of the race and we might realize we are not having “a good one”. And then, all we can do is the best we can. That we can control. Given x, y and z, what is the best I can do right now. This is not a mindset to offer excuses. It is a mindset to remove judgement. Do the best you can. That’s all you can do. That might look very different from one day to the next. But just keep doing it. And assume that others are as well. It’s a nice outlook.

 

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

 

  1. 2 sets of (1 mile @ tempo, 2 min rest, 2 x 800 @ 10K w 1:30 rest) – 3 min bw sets. THEN choice of a finisher – 1 mile @ marathon race pace OR if aiming for 5K/10K’s – 2 x 400 @ 5K pace (1:15 rest). If not training for anything specifically you can leave the finisher out.
  2. Option 2 for ppl who haven’t been training for anything longer this spring, just one set of Mile-800-800 and include 2-4 x 400 at the end. Not as much volume for you, so see if you can really work the paces.

 

This is the last big workout for Boston people. You got this.

 

See you in the am!

 

xo

 

Seanna

Training and values

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Hey Gang!

 

I think I’ve already said we were getting close to Spring, but guess what – now it’s officially Spring!!! There are already noticeably longer days. Running in the sun makes for much more enjoyable running. So enjoy!

 

A few weeks ago I wrote about racing according to our values. This week I’ve been thinking about training according to our values. This is a trickier one because there are so many more variables and decisions to make over the course of a training season. The reason I’m thinking about this is because I’ve been offered the chance to spend a couple of days and a night with some friends at a friend’s cottage. The date offered happens to be two days before the race I’ve been training for (Around The Bay). I mentioned this to my coach and it was met with silence, followed by the advice that he didn’t think it was a good idea to spend so much time in a car before a race, and possibly not be on an optimized eating and sleeping schedule. I took this into consideration, thanked him for his counsel, and said I would do it anyway. The reason is (for me) – I am almost always training for something and pretty much have been for the past 25+ years. Training and racing enhance the quality of my life. I also very much value friendships and relationships with people who fill me up, and I know the strength of these bonds requires investment and time spent together. If I were always optimizing for the perfect training and racing, I would be neglecting other areas of life which I value tremendously.

 

This is not to say I never prioritize. There are times when I know that I have to say no to certain things I want to do in order not to sabotage my other values. It’s a balancing act for sure. I value friends and relationships, I value my running and putting a true effort into training and racing, I value my family – spending time with them and doing all the things that need doing in the background to keep them propped up, and I value my work and commitment as a coach. I don’t have the perfect answer as to how to fit all of these things in seamlessly. Values and priorities will often bump into each other. For example, many people in this group just spent a week with their families for March Break. I think it’s pretty hard to be present and participatory in a family vacation while also focusing on hard training (which, although a valuable pursuit, it is inherently selfish). Many people also value being accountable to their teams at work and their high pressure jobs. What do you do when the people who are paying you and relying on you are asking for your time which conflicts with your training? These aren’t questions I can answer for you. Sometimes these values bumping into each other is what gives us the clearer perspective that we need. And sometimes we just have to pick one at the expense of the other, and then trade back the next time. Our guts will tell us which area is in debt and which can coast a bit. Personally, I have run enough races and foresee continuing to do so, that I am happy to “sacrifice” some potential performance for the investment in other areas of life. I wouldn’t make a terrible decision or completely self-sabotage a race, but when I weigh the pro’s and con’s of each scenario I currently have here, I am content that I am making the decision that fits with my values.

 

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

 

  1. Mile (1:30 rest), 800 (1:30 rest), 600 (1:15 rest), 400 (1:15 rest), 400 (1:15 rest), 600 (1:30 rest), 800 (1:30 rest), Mile
  2. Paces: Tempo, 10K, 5K, Faster … and up
  3. If running Around The Bay, just come down the ladder (mile, 800, 600, 400)
  4. If training for shorter distances this spring, Mile, 800, 600, 400, 600, 400 (fast finish)
  5. If going by time: 6-3-2-1-1-2-3-6 mins w 1:30-1:15 easy
  6. Important: If you are in the middle of a BIG WEEK (most Boston ppl), lean back on this one. Effort level: comfortably hard. The formula here for you is volume and consistency. Too big an effort on any one day can increase the need for recovery and decrease your ability to do the next thing. Look ahead and see what’s coming up and what you need to manage to be able to do that.

 

That is all – see you in the am!

 

xo

 

Seanna

Run towards the danger

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Hey Gang!

 

First up, huge congrats to our LES contingent at the St. Paddy’s Day 5K and 10K on Sunday! I love the fearlessness of jumping in a race, knowing you’re training through and it likely won’t be your fastest time but committing to the effort. Ingrid came under her goal time by over a minute, and Eleanor and Erin used it as part of their long runs, and even so, they came 1st and 2nd in their age groups with solid times! And Samantha volunteered as a guide runner for the 10K (and also happened to place 1st in her age group while doing that!) Way to go all.

 

I’m currently moved and inspired by Sarah Polley and her work. I watched Women Talking with a great group of women from this group (SO good!) and have just finished her book – Running Towards the Danger. There is much to take out of her book which is a collection of essays from different points in her life. One of the stories I’ve been thinking about is the one where she talks about her concussion. (Spoiler alert). Polley incurred a significant and debilitating concussion which put her life on pause for three years. After much searching for remedies and many different recommendations by various practitioners, she finally landed on a doctor who a few friends had told her had finally “cured” their concussion syndromes. What this doctor told her was counter to all of the advice she had received leading up to that point. Instead of pushing herself to the point where she would start to experience symptoms and then backing off, she should get herself to that threshold and then start leaning in more. That is where the improvement would happen. On the other side of the comfort line. Previously she had been told again and again to listen to her body, and back off and lie down and retreat if she became uncomfortable. She later realized that listening to her body, although always advised with the best of intentions, was not the best guide. Polley’s mind and body were caught in a repetitive loop, and the only way out was through. She should turn up the lights when she entered a room, do vigorous exercise when she felt a headache coming on, ask everyone around her if the T.V. was loud enough for them, socialize in a group setting when she started to feel anxious. Hence the title of her book – she was to run towards the danger. Since this was her last hope, she complied with the prescription completely – she had nothing to lose. And through that she found her symptoms diminished and she regained control of her life. Thank goodness because now we can all benefit from her great work!

 

I loved this message. I also sometimes think I should “back off” a hard pace or maybe walk up a hill because I’m getting older, and maybe my body isn’t as strong as it once was. Maybe I should just touch my threshold to know where it is, and then retreat back to comfortable. But that’s not where growth lies. Listening to your body (although important and I’m not saying shut it out completely because it has some valuable things to say!) – may not always be the path towards expansion, learning and growth. It’s the same old stoic message repackaged: The Obstacle is The Way. Run Towards the Danger. There is wisdom here. It’s not to be abused recklessly, but something to consider.

 

On to Wednesday’s workout! I’m away, and my trusty second, Tanis is also away. So two options: meet at Lakeshore and Leslie at the regular time (6:05 drills, 6:15 GO) – and someone can flag the 400 mark, OR go by time.

 

Workout details: sets of 800-600-400. 90 seconds between reps, 3 mins between sets. (you’ll have to do some jogging and figuring out the start for the next interval – you’re all smart ppl I think you can do it!)

I think 3 sets will be good. If feeling good then maybe pick any two distances of the 4th set and do those. Aim for 5k-ish pace. This is a faster, shorter workout and should complement your longer stuff on the other days.

 

If going by time: 3-4 sets of 3-2-1 with 1 min bw reps and 3 min bw sets. (little shorter rest bc you prob won’t be covering quite the same distance and you don’t tend to go quite as intensely by time as by measured distance. I find.)

 

That is all. I will do mine on the treadmill I promise!

 

Have a great week and see y’all next week!

 

xo

 

Seanna

 

Racing and values

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Hey Crew!

 

First up, huge congrats to everyone who race the Chilly Half on the weekend. Carol, David, Zoë, Sean, Jason, Patrick W and myself. I don’t think it was a super fast day, and for most people it was a fitness check-in and “training through” race, but still some solid results!

 

Of course, since I just raced, I’ve been thinking about races. I find it so interesting how we approach them and what we get from them. I think the number one thing about races is that they expose our raw vulnerability. We are openly showing ourselves trying our hardest. I will never not admire anyone who shows up to a race start line. It takes courage and guts to test yourself and see what you are capable of when things get hard – let alone doing that in front of friends and strangers. It’s funny that we do this, considering how much effort we put into making things easier and making ourselves feel less exposed and vulnerable in the rest of our lives. We like to be in control. When we expose ourselves to the world, we like to present the curated side our ourselves that we’ve examined and retouched into a version that portrays the image we want. We buy clothes and get haircuts that flatter, we put filters on our Instagram, we include excuses and show or hide the data we want on our Strava. But when we race, we are truly uncovered, vulnerable, and not in control of everything. We may have a plan, and know how we would like things to go, but we have no clue whether it will all turn out. And then we encounter effort, struggle and pain and face it and respond publicly. All in all, it’s just running, and pretty low stakes, but it’s interesting that we put ourselves in this situation at all. Maybe it’s because the rest of our lives are so protected from it. Maybe it’s because it’s the only way to be truly honest with ourselves. Maybe we know it’s the only way to show up genuinely. Maybe we know it’s likely the purest way to truly test our best effort. So we step up and go for it.

 

I found it interesting this weekend how keyed up we get around this self-imposed situation. Maybe some people don’t. I think most people get a bit stressed and nervous before this type of “test”. Even when we know it’s not a “key” race. Even the veteran athletes who have a lot of experience with these types of things – or maybe them even more so. An elite athlete friend of mine told me something she does to deal with the anxiety: she tells herself that while running is part of her identity, she also has a huge other part of her identity which is drawn from her values. And if she can race while maintaining her values then that is something she can control, and she’s not risking any part of her self-image or concern about how others view and judge her. I liked that. Race according to your values. And if your values include hard work, community, humility, learning, and growth, you are in a good spot.

 

Onto tomorrow’s workout – we’re back to hills!

 

Let’s do them like this:

1st hill – steady up/steady down

2nd hill – first half steady/second half hard/easy down

3rd hill – first half hard/second half steady/easy down

Repeat sequence – max 8-9 hills (Beach ppl, Pottery is ~400m, so similar distance)

 

The purpose of this workout is just good ol’ strengthening of your hill legs, but also practicing pace changes and the ability to settle in and keep going when tired – as happens in races!

 

If you’re racing Achilles this weekend:

2 sets of 3 x 400 – first set at 10K pace, second set at goal 5K pace. 1:15 between reps, 3:00 between sets.

 

Or 2 x (3 x 1:30 on, 1:15 off) with 3 mins easy in between

 

If you raced Chilly you can do a couple of easy hills, but no workout yet. I will be at Pottery but am doing a tempo wrkt on Thurs (March Break scheduling issues!) so will just cheer you guys on.

 

See you in the am!

 

xo

 

Seanna

The good, the bad and the ugly

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Hi All!

 

Hey look – it’s March! Spring rivals Fall as most runners’ fave running season. I know we’ve had some seriously emotionally turbulent weather. And it will probably still give us a fair bit of back and forth, but for the most part we’re through the worst of it. And Spring is the time for races! There are quite a number of great ones coming up – from the Achilles 5K & 10K, the Chilly Half, Around the Bay (5K or 30K), the CRS Spring Run Off, the Bum Run, … If you’re racing a Spring Marathon, I do recommend throwing at least one shorter one in in the lead-up.

 

This weekend Aliphine Tuliamuk won the USATF Half Marathon in 1:09:37. A fast time for sure – not record breaking. What I thought was interesting was when she posted it on Instagram, I saw a comment from her teammate, pro runner Sara Hall. Sara said something to the effect of “See! I TOLD you you weren’t out of shape!” This made me smile. Aliphine is an Olympian and professional runner. You would think she would be able to tell objectively whether she’s “in shape” or not, but she obviously still has those “I’m not sure if I’m in good shape” doubts and voiced them openly – at least to her teammates. Who can’t relate?? When we’re training, we have good runs, we have mediocre runs, and we have bad runs. One elite runner claims it’s the law of thirds: you have about that percentage of training runs in each bucket. A third go really well, a third are fine, and a third go poorly. This is regardless of our experience and running ability. It is just how training and the body flows. So we’re left constantly doubting ourselves and questioning whether we’re fit, mediocre, or out of shape. And we keep trying to allay our fears by “proving ourselves” in workouts. But this is not what workouts are for. They are there to help us to challenge ourselves in various different ways – sometimes physically and sometimes mentally – and to work on building us up one piece at a time. Sometimes they’re there just to support and maintain the work that came before them so we can take a breath, lay a stronger foundation, and get ready for our next one. They work in combination with the runs that came before and to set up the runs that will come after. They are all just part of a whole system that will only be revealed on race day. It is impossible to predict a race through one or a series of workouts. They are just there – little bits of stimuli – on our good days and bad days – to help to support the overall building. And when we get to our key race we will probably look back and say, “well … I’ve had some great workouts, some so-so workouts, and some pretty bad ones” and we’ll have to be ok that that is how it goes, and we will race with the knowledge that we showed up on all the days anyway and will give it our best shot.

 

For tomorrow, back to Lakeshore and Leslie – 6:05 drills, 6:15 Go time!

 

  1. 6-8 x 800 w 1:30 Just straight up – nothing fancy. Start at Half Mara pace and work down to 10K pace.
  2. If racing Chilly Half – 3-4 of them.
  3. If going by time: 6-8 x 3 min w 1:30

 

That is all – see you in the am!

 

xo

 

Seanna

 

 

Running in a new place

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Hi Everyone!

 

First up, huge congrats to Cindy who raced the Gatineau Loppet 50K skate ski race and came third in her age group in 3:38! I only mention the time to appreciate how long she was racing for. It was fast too.

 

I am traveling this week, so I won’t see you guys for runs or workouts. When I’m traveling I think about how grateful I am that I’m a runner because it really allows you to explore and feel part of a place when you move through it under your own power and can observe everything at a very digestible pace. When I arrive at a new place I feel like an outsider (I am), but running through and around a new place allows me to feel comfortable and familiar. I can bring my confidence in my physical movement to my perspective and understanding of a place. Usually when I run, I’m not going to where the crowded tourists are, and I see everything at a different time and different perspective on my own. I am outside of the scenes and places I run by – people waking up and walking to a coffee shop, surfers out catching waves, shops and restaurants opening up, people going to work and doing chores – but within them. I’m not expected to interact with anything other than with a smile and a wave (thank goodness because no one where I am speaks English and I forgot to learn Spanish before I came!)

 

But also when I’m running and traveling, I bring all of my running buddies with me. I remember when I traveled solo after my second year of university, and every single run I did I pictured my teammates doing something similar elsewhere. I still do that. It’s comforting. So welcome to Chile everyone! Hope you enjoy your runs with me in my head ‘cause I’m bringing you along. Not sure how far we’ll make it on our “long” run, but we’ll get something in. And my goodness I’ll miss your energy tomorrow morning for workout, but I will be channeling as much of it as I can.

 

Here’s the workout for tomorrow – meet at Lakeshore and Leslie as usual: 6:05 Drills (Kerry, can you please lead those?) and 6:15 Go time. (Also can someone who knows pls mark the 400 mark? Or just guess – it all shakes out)

 

  1. 1 mile tempo. 2 min rest

4 x 400 w 1 min rest (5K pace)

2 min rest

4 x 400 w 1:15 rest (a touch faster)

2 min rest

1 mile tempo

 

  1. If training for 5K’s, 10K’s and practicing running at a faster pace, do the same but without the last mile tempo.

 

  1. If going by time: 6 min tempo, 2 min easy, 4 x 1:30 on, 1 min off, 2 min easy, 4 x 1:30 on, 1:15 off, 2 min easy, 6 min tempo

 

The reasoning behind this workout: many of us are in the thick of long runs and bigger tempos. It’s important to access other (faster) paces as well. This complements the other work we’re doing. Training for long races does not make you into a slower runner. Never doing faster stuff makes you into a slower runner.

 

Have fun all!

 

xo

 

Seanna

 

Your watch is not so smart

/in /by

Hi Gang!

 

Happy Valentine’s Day! Hope you all get to spend some time doing something you love with someone you love. If you really can’t manage that today, try to do it tomorrow or the next day. It’s a good habit to get into.

 

I’ve been thinking a lot about tech and how it influences our running. I came of age in running first without even a watch (I would check the clock in the kitchen, then head out for a run, and if I remembered I’d check it again when I came back), and then throughout most of my running development, with a regular digital watch which just captured the time. It was up to me to figure out effort and guess on distance. It’s funny what they say: you pay attention to what you can measure. I could only “measure” perceived effort, so that is what I paid attention to.

 

Now of course, most of us wear GPS watches to monitor exact pace and heart rate in real time, and we can see what training others are doing on shared training apps. Our watches tell us whether our run was “productive” or “unproductive” and whether we’re gaining or losing fitness. Our apps track us all the time and measure us constantly against our “best ever” day or week. We can also see what other people are doing and feel inspired or a little badly about ourselves in comparison.

 

There are definitely some benefits to be had by having this level of knowledge. But I think we have to constantly fight against relying too much on it for feelings of self worth or even for telling us what to do and how hard to push. I often think: “who designed these things? Some nerd who loves data and tech and knows nothing about training”. Seriously. The best coaches of the best athletes in the world are still constantly tinkering and experimenting and coming up with the best formulas. Do we actually think the dude or dudette who programmed our watches knows more than our coaches or even than we know ourselves? If so, we’re giving them way too much power over us. Similarly with the training apps. They are designed to be addictive because they are there for profit. They are not designed to make anyone into a healthy or particularly fast athlete. They feed on social status and insecurity and a desire for approval.

 

It’s interesting that the more confident and seasoned runners I coach rely noticeably less on their tech than most. They are in tune with their bodies and trust what their sensations are telling them. When they are tired, they take a rest day. They supplement with cross-training when they need to and don’t worry about counting mileage. I coach some very fast/experienced international class middle distance runners who have all trained and competed at a high level. The other day, we were doing a track workout, and they were supposed to do their last 200m “Fast”. They were flying. I asked them what they ran and they all looked at each other. Did anyone get it? No – no one got it. They weren’t fussed. “It felt like 31. Probably 31” they agreed. They’re all in tune enough with their bodies and abilities to not worry too much about the data. (especially at this point in the season when their races are in the summer). They got the effect they needed and were confident in that.

 

If as a coach I could leave you all with one gift, it would be the gift of self-knowledge and trust in self-appraisal. There is ultimate freedom in that. Get to know yourselves as athletes – you will always always be smarter than your watch or device. I remember seeing a tweet after Kipchoge ran his most recent marathon world record in Berlin. It was two days later. The tweet was: “somewhere, in Iten, Kenya, Eliud Kipchoge’s watch just buzzed at him and said: Unproductive”. It’s funny because it’s true.

 

Tomorrow we’re back to hills! Pottery Rd. I’ll aim to be there at 6:10/6:15.

The workout: 2-3 x hill followed by 1K tempo. Try to get into the tempo segment with minimal rest (like regroup, cross the street, and go). Repeat up to 3 x’s.

If training for Boston or Toronto, don’t go too hard up, especially in the first sets, but a bit quicker on the downhills. By the final tempo section you’ll be running with a fair bit of downhill stress on your legs. That’s the point. ATB people and ppl training for flat marathons, steady up, easy down (we don’t have to focus too much on downhill stress and it’s playing with fire there bc downhills are muscularly and mechanically stressful!)

 

Beach ppl meet at Glen Manor and Queen at 6 a.m.

 

That is all – see you in the am!

 

xo

 

Seanna