Tuesday, April 14, 2026 – Tough and Gentle
Hi Gang!
Some great results this weekend. Miguel ran the Paris marathon and ran 3:17 for a BQ! And at Around The Bay Fahd ran a 5 minute PB! In the Spring Sprint Erin and I ran the 5K and came 1st and 3rd in our age group! Way to go everyone: Spring races and spring weather are here!! My rule: we are NOT allowed to complain about it being too hot. At least until July.
I’ve been thinking recently about the line we have to walk as athletes in regards to being demanding of ourselves, but at the same time being gentle with ourselves. Too much demand without enough softness will lead to injury or burn-out, but no expectations or holding ourselves to things can lead to ungratifying processes and unsatisfying results. I’m finding this nuance tricky as I age, as I find sometimes I’m hard on myself for not being able to accomplish physically what I used to. But then when I remind myself that I’m older and it’s natural, I sometimes want to go all the way and play the victim and say “I’m old – I can’t do this anymore!” – which is not appropriate either. I still want to work hard and hold myself to high standards. I just have to be realistic about what those ever shifting standards are.
I’ve noticed the same dualling mindset with some athletes who are injured. Of course you should be gentle with yourself when you’re injured. But how gentle and in what ways? Depending on your injury, there are still a lot of things you can do to get stronger and stay fit – or even get more fit. I know – this is less fun and harder than running. AND you’re injured! So you have to learn how to be gentle with yourself, yet demanding in new ways. That is not easy.
When you get good at walking this line, you can actually get better at avoiding injuries. You learn how to work hard and keep yourself accountable for your workouts, but also how to let them go when something feels off, and not force the accountability at the risk of health. You learn how to let go of the performance measurements when you have to, but not get in the habit of doing that all the time. Like I said – this is hard to do!
Working hard for lofty goals and completing what you weren’t sure you could do is rewarding and admirable. Being gentle with yourself when those goals have to be down-shifted or when your body says ‘no’ is mandatory. It’s the only way to stay in it as we age and adapt to life circumstances like injuries, illnesses, and major life stressors. We might not always get this balance right, but every time we don’t, we learn how to shift it a bit the next time. So be tough on yourselves, but also, please be gentle! You need both.
Tomorrow we are on hills, but let’s do short n peppy. This is for people gearing up for summer 5K’s, 10K’s and track! I will meet at Riverdale hill – for 6:05 am.
Boston Marathoners – little taper wrkt – if I haven’t given it to you, ask me and sleep in if it will serve you well. This week is all about recharging!
London Marathoners – I like a pace-based fartlek for you. 6 min @ MP, 3 min rest, then 6-8 x 2 min @ HM pace and progress to 5K pace for the last one or two if feeling good w 90 sec rest, 3 min rest, 6 min @ MP. You can meet up with your hill crew and start at the same time since it’s time based.
Everyone else: 4 x short hill – 6 min tempo (yes – a bit longer – it doesn’t have to be as fast as the shorter tempos). 2-3 sets.
That is all – see you in the a.m.!
xo
Seanna