Thank you for all the outstanding support with Broken Goat. The 50k sold out in just 4 days and the 25k sold out in 5 days. If you would still like to participate in either of these events, you can still register through Ultra Signup and your name will be added to a wait list. You won't be charged registration fees unless a spot opens up. If a spot does open, you will receive an email and be given the option to accept and proceed with payment or decline. Thanks for your cooperation.
The #BG50 is now full. Thank you to everyone who has jumped in with both feet to either run the ultra or who helped support it by recruiting friends and/or sharing via your social media feeds. I am totally inspired and motivated & will do my best to make your investment and dedication to this event memorable.
If you missed out on the 50k, you can still register and go on the wait list & there are still 12 spots left in the BG25k & room in the vertical climb.
Thanks to RED Mountain Resort for backing my "big idea" and getting behind us as the hosting sponsor. They have been incredible to work with so far and are equally excited for the event. Rumor has it... some of the team from RED might be toeing up too!
PACE Team. I you guys. Trent, Nathan, Jamie, Carrie & Ian were instrumental in helping me set the course and gather GPS in October. Us gals packed our poles and away we went on foot. The three boys did the route on their MTB's just because they wanted to. Then they hiked up and up the peaks in their cleats, spandex and helmets. Yea, you can count on the event being fun with people like this driving it forward.
I hope everyone that is now registered can keep all the "buzz" going and put that energy into their training. "The mountains are calling.."
Sunday marked the 5th and last ENDURO race of 2014 PACE season. The ENDURO series was something I introduced this year to help challenge my athletes and provide a safe place to practice all their race tactics from pacing to gear to fueling. Basically, I hosted 5 mini races for the athletes taking the current trail training clinic.
For the last race, I shortened the course to 6.5k & approx. 200m climbing so that runners could do shorter laps and more of them this time of year to stay motivated. It was cold out and there was also a rather challenging downhill I put into the route this time. We had about 30 athletes participate and they did amazing. It was great to see people setting their lap goals and sticking to it or adding one more after they got moving. Lap times were consistent and steady which is great for this time of year. We celebrated and visited over a nice pot luck afterwards and put the Enduro series to rest until 2015.
I want to thank all the athletes who participated in one or more of these this year. Kudos to Judy who, to my knowledge, is the only PACE athlete who completed all 5 and has her medals to prove it. What an accomplishment.
I also want to thank my volunteers. My Dad for his help with set up and timing. Dave for helping with misc jobs and team support. Stephanie for making homemade energy balls from the Whitewater Cookbook for runners to enjoy at the aid station. (and maybe my Dad and I as we waited for runners in-between laps) Daryl came out and took photos and Natasha who helped score in the winter version.
Lastly, to my team. Always there to help with course marking or sweep if I needed it. And Ellen and Mike, spouses who were put to work the one enduro where our flagging was vandalized.
It was a fun Enduro Race Series and I am already planning the route and changes for 2015. Here are some inspiring photo recaps.
This Sunday marks the last Enduro race of the PACE season. NEW to the PACE training scene in 2014, I added this concept to the clinic series in an effort to provide my athletes with real race scenarios, so they could practice pacing, fueling, strategies etc.. before their upcoming races of the season. It also became a bench mark for athletes and a great tool to test progress from clinic to clinic or training block to training block for those who participate in the full clinic series. Not to mention a really fun way to train!
The course for 2014 is 9km & 700feet per lap. The 15k training group does 1-2 laps. The 25k training group does 2-3 laps & the 50k training group does 4-5 laps.
We finish with a social pot luck.
Thanks to everyone who came out to the Gore-Tex Transalpine info session last night. Looks like we have a lot of interested folk from Kelowna + PACE. Super exciting!
I am offering an accommodation packaged to the first 8 teams to confirm they are registering. I will book all your accommodations before and during the race in 3-4* guest houses all within walking distance to the start/finish. Email me for details or to confirm your spot! email@example.com
Thanks to my good friend and talented artist/designer, Nathan Karsgaard for his creativity behind the name and logos for the new race I am directing this summer in Rosaland, BC. If you like this... Wait until you see the shirt!
Saturday April 25, 2015
Looking for a feisty early season race to beef up your mental game, strengthen your legs and build your endurance & speed? Look no further. Spring Rush is a super challenging & ridiculously gorgeous trail running race in West Kelowna, BC. Selling out in the first year... this race left runners not only exhausted, but overjoyed!
The 27k is notably one of the hardest of it's distance within BC with 3600 feet of technical and steep terrain. The 16k is no small potato either with almost 2,000 feet elevation gain and even our 5km course has a whopping 800 feet in it! The terrain in all 3 distances has approx. 95% single-track and seriously... the nicest damn views all around. Oh! And we give away homemade apple pie as prizes.
Registration is now open thru Ultra Signup and early bird pricing is in effect until December 31st! Register for the winter trail running clinic with PACE Sports Fitness & receive 25% off your race entry.
We also have a fun announcement in the works for Saturday evening, after the race. So plan a road trip. Bring your friends. Come visit beautiful wine country in the Okanagan Valley and get your run on in Rose Valley Regional Park. The PACE team looks forward to seeing you!
Join Trent & I for a social 90min cross ride from Kelowna Cycle on Pandosy on Tuesday Nov. 11th at 9am. We'll go for a fun ride & finish with coffee afterwards. Poppy's encouraged :)
The maintenance clinic is well underway and I just have to say... we are having a blast! A lot of people feel burnt out this time of year & it's natural to want to take a bit of a break. Work on strength. Cross-train and detach from the vigors of your training season. It is, however beneficial to keep your legs running to some degree. This is what we focus on in the M.C. Fun. Social. Interesting. Motivational. It's easier on your joints, tendons and muscles to fire them back up again if you keep some running into your program. This can mean running as little as 20-30min 1-2x's per week or maintaining a moderate distance run (like we do this clinic) to complement your cross-training.
All seriousness aside... this clinic is also just really fun and keeps the PACE family connected. Yea, we're a pretty tight-knit bunch.
This past week we did a fun hill session on Wednesday and moved our "long" run to Sunday. I coached a special "booster workout" for people to have the option to run 9 to 27km and we finished with a pot luck at my house after. It was a beautiful day. We had a little Halloween theme put on the event and mostly, it was just a really great way to spend the morning with friends.
Thanks to everyone who participated and for preparing such delicious food!
Mark your calendars! December 19th we will be celebrating the 2014 season with our fellow pace friends and family. Spouses are welcome (of course!) or you can bring a guest. If you participated in a pace clinic, spring rush, autumn rush, charity run, maintenance day, received personal coaching or volunteered in 2014 - you're invited!
There are limited spots, so please RSVP to reserve your spot. We will have our traditional slidshow which always brings back fond memories and inspires us for the new year ahead. As well, we have a fun awards ceremony and you can cast your vote (even if you can't come to the party) online.
It's been a full year! Let's celebrate :) CLICK HERE for details.
Congratulations to all the Kelowna peeps who participated in Hallow's Eve Trail Race in North Vancouver this weekend. This event is one of those races you want to put on your race schedule if you haven't tried it out yet. With three distances to choose from, it's easy to find a fit that is best for you. PACE has travelled down for this race 4 or 5 times in the past, as our season wrap up race. We haven't planned a 'group trip' the past few years but there was some solid Kelowna & PACE representation and some impressive results.
Unlike most of the terrain in Kelowna, Hallow's Eve serves up a whole mix of technical, wet, rooty and rocky terrain in this race. The trails are beautiful. The race organizers know how to make it fun and there is a relaxed/goofy yet competitive feel to this race with so many people dressing up. I am so happy for everyone who participated and again, congrat's on a challenging late season race.
10km Results from Kelowna
Pana 58:56 2/32 8/102
Denise 25:56 3/32 11/102
Leigh-Ann 1:05:27 8/32 26/102
Lynn H 1:06:29 10/32 35/102
Jennifer M 1:09:29 20/32 47/102
Glenn 1:12:29 11/11 29/34
Cindy 1:12:29 21/32 62/102
42km Results from Kelowna
Alison 5:49:38 2/3 10/20
Are you curious about the Gore-Tex Transalpine Run? Do you wonder if it is a race for you? Or what is involved in terms of preparation and costs? Get all your questions answered and be inspired. Hear stories from my last 4 years of participating in this event and learn more about the 2015 MTN Running Camp that are an ideal way to help prepare for a race like this.
Join me on November 11th for a fun evening of Alps! Full details on the events page. Click Here.
Some people are afraid to run trails in the dark. If you fall into this category, fear not! Not only can learning to run at night be fun, it can also be easy to overcome it holds great advantages.
One great thing about night running is how it changes the old into new. You can head out and run the same ol' trail you always run during the day and at night it will both feel and look very different. I love how I can run terrain that I might otherwise hike at night because my perception is more present and my mind can't talk me out of running a hill that I can't see so far ahead. It is an awesome way to build strength! It also awakens other senses that you take for granted when you run during the day. Especially on familiar trails.
Running at night also has other advantages. Especially if you hit more technical terrain! It will help sharpen your reaction times and improve your agility which will translate over nicely come spring when the days get longer and your new year goals get closer.
Lastly, learning to run at night can help you fit in your longer runs and will allow you to maintain your endurance base during the shorter winter days.
flashlight or headlamp?
The first thing to ask yourself when deciding on what light option is best for you is whether you want to carry your light or wear your light.
The flashlight might give runners more precise focus but you'll have to hold it and most new night runners need the focus and confidence in their skill before they are comfortable holding a flashlight.
The headlamp is hands free but some people don't like the light angle and it can sometimes make it difficult to distinguish some technical terrain due to the shadows it can create.
Some people use both.
Most people find it more comfortable to use a headlamp and it your headlamp has at least 100-lumen (preferably 200+ lumen) the trail will be lit nicely ahead of you. Just remember you can't wear a hat with a brim while wearing a headlamp as the brim will cause your lamp to shine too high and far ahead of you. You are best to wear a headband, toque or hat backwards as it will help keep the headlamp in place, yet not obstruct the light.
There are lots of lamps on the market and depending on your budget and needs, you'll want to do a bit of research before purchasing the right one for you.
I use the black diamond Icon lamp and I love it. It is light, comfortable and provides ample light. You can purchase this lamp at True Outdoors if you're in the market for a new one!
There are still spots left in the Maintenance Clinic starting next Wednesday with PACE. This clinic is geared for those who want to stay motivation as our weather gets cooler and the days get shorter. We help keep you moving so you don't hibernate and lose all the fitness you have built this year.
In this clinic we do our long runs on Wednesday night. So headlamps are mandatory. We have 3 weekend events also included which focus on endurance and social functions. For the weeks we have the events, we will do a structured stamina/strength session as a group the Wednesday before. A complete training schedule will be included in your registration.
We are going to bet boredom. Be accountable. Keep up our runs heading into and through the hectic holiday season and when January comes we are going to feel focused. Ready to tackle our new year goals and races and feel rested, yet stronger!
This clinic is suitable for runners who are currently running 45min 1-2x's per week or as long as 2.5hrs 2x's per week. Please note: these runs are held during the evenings and the majority are on trails.
I love how PACE draws such caring and devoted people to the family. Nadine is a prime example of someone who loves to run, the outdoors, explore, travel... and does it while giving back to others. Good luck with your fundraising efforts and upcoming travels Nadine!
On November 2 I am travelling to Nepal to trek up to Everest Base Camp, Kalapattar with a group of people called Summits of Hope order to raise funds for BC Children’s Hospital Foundation.
Summits of Hope is a Vancouver based non profit association that since 1999 has lead expeditions to some of the highest mountains on our planet, while raising funds to support some of the best care and research in the world, at BC Children's Hospital. They have climbed in Alaska, Nepal, Argentina, Russia, Tanzania, Peru and Ecuador and to date, Summits of Hope has raised over 2.5 million dollars for BC Children’s Hospital. All climbers are volunteers and pay our own way so everything raised goes to this cause.
To me this is a special cause. When my niece Olivia was first born the doctors thought that she had a heart condition that could have been life threatening due to a rare heart condition that runs in the family. Se had to get air lifted to BCCH which, of course, is any new mother and fathers’ biggest fear. Luckily, the diagnosis was false and my sister and brother in-law got to bring home a healthy, beautiful baby girl. Many of the children that visit and stay at this facility aren’t as lucky as Olivia and are battling for their life. Needless to say, when I heard about Summits of Hope a year ago I knew this was something I needed to be a part of. Trekking through the Himalaya’s is already the experience of a lifetime, but to be able to combine it with helping make a difference in the lives of sick kids in our province is an incredible feeling and I couldn’t be more enthusiastic and proud to be a part of this! Walking through the hospital and meeting the kids this summer, especially on the oncology floor was an emotional experience and I will be thinking of these kids as well as my 2 nieces as I strive to reach Everest Base Camp in a months time.
The best way to donate if interested is to consider purchasing a prayer flag. It’s been long tradition for climbers to carry these brightly coloured flags on long treks in the mountains and on them are messages of hope. It is believed that every time the wind blows, the hopes and dreams of each flag are lifted from the material, and carried up into the heavens amongst the highest places on earth.We carry flags as well, but the messages on them are your words of inspiration or hope that we bring out at the base of the highest place on earth!
For more information or if you feel like donating to this very special cause please check out my profile page and the summits of hope website!
Thank you all for such a fantastic summer and fall! Running with PACE has increased my love for trail running by 100% and I can’t wait to join up and run with you all again when I’m back :)
What race did you participate in over the weekend and can you tell us a bit about the profile and terrain?
Spartan Race Sun Peaks Beast Race. It was 24 km with 28 obstacles. The first 10 km traverses to the top (6100 ft). You then begin the decent and have no choice but to get dirty and wet depending on the obstacles. It is unavoidable. Once the descent is completed you get to do a short climb straight up again and descend on the finish. The obstacles are sprinkled throughout the course. The kids did the Spartan Race Kids and had a blast.
How do eat when you’re going through obstacles and it sounds like you’re all over the map. Do you carry food and water with you or do they provide that along the way?
I had my camelpak loaded with bars and gels. The warning from race info was " If you don't hydrate and fuel you will not finish!". They had a few water stations (only) but defiantly wasn't enough if you hadn't brought your own pack. I fueled every 45 mins usually on the climbs with gels. I had bars but didn't feel like eating them but was diligent with gels. I felt like I had energy throughout. One of my team members chose not to use his gels or any fuel and he cramped quickly and bonked. He thinks he tore his calf in the process. There were lots of people cramping all over the course.
Stages 6, 7, & 8... we have some catching up to do!
Life as an athlete in a stage race doesn't always allow enough internet time for updates. Or you don't have internet. Or you're so tired and sore you don't want to compromise soaking in the ice bath or rolling your muscles to sit behind a computer screen ;)
The last 3 stages have been a whirlwind and we have some pretty amazing updates. Sorry you'll all have to wait for the det's. I can tell you quickly that stage 6 was epic. We placed 3rd and got up on podium. #unforgettablemoment. Stage 7 was a monster stage with two monster climbs and two monster descents. Oh! And 42k. We pushed through and managed to stay within 2-3min of third female team. Stage 8 brought us the best gift we could have asked for. A finish! And bratwurst buns and beer at the finish line.
We will be sure to post photos and a proper update soon. Kudos to PLAN B for another amazing event this year, my husband for his 4th year crew support and my incredible partner for all the memories!