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