Tuesday, Jan 30, 2024 – Repeatability

Hi Everyone!

Anyone noticed the days getting a bit longer? I have. Or maybe I’m just waking up later – ha. Anyway, enjoy the springier-like temps while we have them and the ok footing. I’m sure we’ll vortex down again at least once more so take a breath and enjoy while you can.

What I’ve been thinking about this week is the concept of repeatability. It’s a concept that’s worth thinking and reminding ourselves about. It goes back to the Aristotle quote: “We are what we repeatedly do. Excellence therefore, is not an act, but a habit”. It’s worth taking the time to pause and let this message sink in. Our culture today is one which celebrates excellence, but tends to glorify the one-off acts. Social media amplifies this. For instance, a big workout or long, hard run posted on social media for all to see garners positive feedback in the form of likes and praise. It incentivises us to “Go big or Go home”.

But adaptation and growth don’t happen this way. One big solid effort is inspiring and commendable, but it doesn’t prime your system to adapt. Your system might think “whoa, that was big – we got through it – let’s see if it comes again”. And then it doesn’t come again for a while. So nothing changes. Whereas, when we give smaller, continuous, less “sexy” stressors, our system thinks “ok, I guess this is life now – better respond by getting a little stronger, more resilient, more flexible” … whatever the stressor is. That is the gradual, habit based approach to training. Each session in itself is not that impressive. But it can’t be or else it can’t be built upon.

I admit I struggle with this, especially when building or rebuilding into fitness. I want to be at the end, not the beginning, and try to prove with one or two workouts that I am capable of doing it. But that’s not the signal my body needs in order to adapt. It might make my mind happy, but my body needs smaller, continuous nudges. I find it helps to think of my system this way: what does it need to help it get to the next level. Right now, it needs continual little prods. I’ve seen some people in our group do this really well at workouts. They do half of the workout because that is where they are right now. I’ve often heard and really like the rule of thumb: “Finish feeling like you could do one more”. You’ve got the stimulus, your body has heard the message that this is life now so it better adapt, but you’re not sending it into retreat mode. Begin as you intend to continue. You may get fewer daily kudos and thumbs up, but trust me – it is a long road and the habits and small steps all add up.

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

I won’t be there as I’m taking a mini ski break up north, but will appoint a few leaders so you’re all in good hands.

Trying something new here, and I like the sound of it. Am excited to hear how it goes:

Continuous – 600 tempo – 600 medium – straight into the next one. Repeat 6-7 times. It shouldn’t be too intense, but it will take longer. Yes, this is up to max 8.4K, but only 4.2K of tempo. Work volume isn’t too high, but overall volume a little higher. Obviously, if it’s windy, do the tempo part with the wind at your back. Suggest finishing with 3-5 x 100m strides for a little speed pick up at the end.

That is all – I won’t see you in the am, but have a great one!

Seanna