Hi Everyone!!


Ok, I’m gonna say it now … snow is behind us. At least if you’re living in Toronto. Last Monday HAD to be our last snowfall. So pack away that winter running gear! Now obviously if it snows again, you know who to blame.


A large contingent in our crew have races coming up – marathons or half marathons. I’ve been thinking a lot about races lately. Why we do them, what they signify. Usually they represent a goal we’ve been working towards. I say usually because sometimes we just jump in for fun and for the experience. It’s good to know what you want out of a race experience before going in. It’s also good to remind yourself that this is for you and you only. As much as we all love and support each other, nobody actually cares at all what number is attached to your race experience but you. We will all love and respect and admire each other in the same ways no matter what the clock says. The people who matter the most care the least about the time as it pertains to you.


Now, if you have worked hard and love reaching goals, of course you want your time or place to reflect that. And by all means, do everything in your power to make that happen. It feels good. This is an opportunity to bring all of the puzzle pieces of training together into one big final effort. It’s a fun challenge with a big question mark and only you know how to answer it. Yes, many things can happen to make things go your way or to throw curve balls, and all you can do is to show up and say “I’m ready to give my best today with whatever it brings”. That is fun. This is supposed to be fun. Trying your hardest is fun.


But don’t forget that this is by no means all about one race. All of the training you’ve done and are still doing is all rewarding and enjoyable (most of the time?) and has sustained you through some hard months of weather and pandemic and life. That, in itself is to be celebrated. So many of you have really impressed me with what you’ve achieved over the last few months. The determination and strength and resilience and focus-without-losing-focus-on-what-really-matters. All of that should and can be celebrated without a race at the end. For better or worse though, our brains are wired to seek and achieve, so we hang the race there as the “goal”, even though we secretly all know that the process is the goal.


So let’s line up knowing we’ve already “won” and allow ourselves to enter a challenge with curiosity and open mindedness and a willingness to work hard. There is zero to prove, but much to be celebrated. And just remember: It’s SUPPOSED to feel hard!


On that note, I’m trying to chat with everyone I’m coaching before the races this weekend. If I haven’t yet I will be reaching out with a time (or feel free to reach out to me!)


On to tomorrow’s workout:


People racing, sleep in and/or do this on your own time or in groups:

2 x 3 min @ race pace (half or marathon, depending on your race) w 2 min easy, then 3 x 2 min a little quicker w 1 min easy.


Thursday, Friday, Sat should be rest/easy jog/rest or reverse if you like a little shake-out the day before. Nothing over 5-6K. No weights. Don’t go on ridiculously long walks. Eat normally, and make Friday your biggest eating day.


Everyone else, let’s do Riverdale hills! 4-6 x hill – fast up, easy down, 2 min rest, then 8 min tempo (I like up to Danforth and back down for more hills). Repeat the whole sequence again. This is good for Lake Placid people (I hear there are a few rollers) and for ppl training for shorter distance stuff – the shorter power hills are great.


I will plan to be there around 6/6:05.


Thanks all – see you in the am!!!