Information is changing daily with the current pandemic around COVID-19. We have gone from groups of 250, to groups of 50, to social distancing, to physical distancing, to stay home and only recreate with family members... all within a week.

We want to strongly encourage everyone to consider the following when planning their workouts, whether they are PACE recommended or individual, moving forward:

1. Run solo or with those members of your immediate family only. Recommendations have changed as of Saturday and contact with anyone outside of your house is only if necessary, at which time you're to stay 6 feet away. This no longer means running with a buddy and "social distancing".
2. The trails are seeing an influx of traffic, which is awesome as it shows families are choosing fresh air and nature as a way to cope and support mental health. If possible, try to train outside of peak times.
3. As you train more on your own be sure to familiarize yourself with KNOW BEFORE YOU GO trip planning
4. If you are on the trail and see others, 

• practice social distancing of at least 6 feet and know what it looks like.
• warn other trail users of your presence and as you pass to allow proper distance and step off trails to allow others to pass, keeping minimum recommended distances at all times.
• signal your presence with your voice or a bell if you have one on your bike, for example.
• be sure to pack out what you pack in and let's be even more environmentally conscientious not to leave a trace.

5. Please don't use the trails if you have symptoms, cover your mouth when coughing or sneezing and hold back on the farms blow. Wash your hands before you go, take hand sanitizer with you and wash your hands when you're home.

Our local parks, trails and open spaces have always served as places where people can find respite and seek peace and restoration. During this time of uncertainty, these places are needed now more than ever. While there are lots of things we can't control right now, how we choose to move outdoors is something we can.

​Thank you for your cooperation and leading by example so we can all contribute to setting a new standard within our community. Together, we are helping keep one another and our community healthy and safe.

We are doing our best to stay up-to-date with the latest information, announcements, and recommendations from Health Canada in regards to all things COVID-19. Right now, things seem to be changing daily and there is a lot of information out there. The World Health Organization is recommending everyone to prioritize social distancing in an effort to help slow the viral spread.

Further to that, our doctors here in BC are asking that the public self-isolate and maintain social distancing as it will save lives. We all know how important community and staying active is for our mental health and that social distancing may be one of the most challenging things we have to do, however there is no higher priority for us than the health and safety of the PACE family and our community as a whole.

It has been wonderful to see photos of the PACE family getting outside on their own this last week. We have been excited about the ways in which we can still inspire, motivate, and hold our athletes accountable. In a time where races and events are being cancelled, there are bans on large gatherings, and there is uncertainty for some with work, our mental health matters more than ever.

When I feel overwhelmed or anxious I try writing, reaching out to my friends or family by phone, distancing myself a bit from media use, and getting some fresh air - even if it’s just a walk around the block. At PACE we not only believe that Positive Attitude Changes Everything, we also know the power of community and are here for you if you need any encouragement, or even just someone to talk to. Please know you can always reach out to us. 

We hope you can continue to cultivate kindness for yourself and for others during this time. May we continue to be brave and vulnerable together.

With much love,

Hannah & Coach R ​♥

Today on the blog I'd like to share a delicious recipe from Lucy Tuplin. Sweet Lucy brings delicious treats to share with everyone in the clinic every.single. Wednesday night. We are lucky to have her!

Lucy's Rules of Baking:
Rule #1 of baking, there are no mistakes, even burnt cookies teach us something. 
Rule #2 of baking: you will always wish you had started with a bigger bowl.
Rule #3 of baking: you will always end up with more dirty dishes than anticipated, even if you anticipate it. 
Rule #4 of baking: flour (of any kind) will end up on you, the floor, and in one or more spots to be discovered at a later date. 

Nut Butter Crispy Squares - Vegan, Gluten Free, Refined Sugar Free 

These treats are best kept cool and can be stored in the freezer. When they crumble, as they are destined to do especially bouncing around in a pack on the trails, they can be reshaped into ball form or simply scooped up and munched as is. 

Line a 9"x13" pan with parchment/wax paper

5 Cups Crisp Rice Cereal (use gluten free if needed) 
1 1/2 Cups Nut or Seed Butter, natural unsweetened varieties work best
2/3 Cup Maple Syrup
1/4 tsp fine sea salt
4 Tbsp. Coconut Oil (or Butter if that's your jam)
2 Tbsp. Toasted Sesame Seeds (Optional) plus more for topping
3/4 Cup Chocolate Chips (use dairy free if needed)
Coarse Salt for sprinkling

In a large bowl (see rule #2) combine rice cereal and toasted sesame seeds together.
Gently heat nut/seed butter, maple syrup, fine salt, and coconut oil until well combined and smooth. 
Pour heated mixture over cereal and gently mix until well coated. 
Spread cereal mixture into prepared pan and press firmly so that mixture gets packed down. Wet hands or spatula when pressing mixture down to prevent it from sticking to you, the spatula, your clothes, cupboard handles, and faucet.

Gently melt chocolate and pour over set cereal mixture. Spread and sprinkle with toasted sesame seeds and coarse sea salt if desired. Allow bars to chill before cutting and nom nomming. 

Thanks for keeping up well fuelled Lucy! We love you!!

How did you hear about PACE? Online & word of mouth.
 
What is your favourite thing about trail running? Walking! Lol. Seriously, the views, nature, the different terrain.

Memorable running, racing or trail moment: I think a memorable moment in training was running 32 km for the first time. My friend had joined me for the second half of it. After I hit 32 km on my watch, I stopped running. She very sensibly told me to walk it out and I snapped at her I couldn't walk, even though (& because) I had just run a significant distance.  I went and sat down. And was very sore very quickly.  You find true friends running because you can snap at each other and even cuss at them during those tough running moments and they still love you anyway. They still want to run with you.
 
What are some of your hobbies outside of running? There are hobbies outside of running? Photography, reading, skiing...
 
Do you have a favourite quote or mantra? "What if I fall? Oh but my darling, what if you fly?"
​
The little train that could - I think I can, I think I can, I know I can.

Is there anything else you'd like the PACE Community to know about you? I am very grateful I signed up for this group and I continue to look forward to getting to know everyone!
​

​
​How did you hear about PACE? I heard about PACE from several friends, after I swore I would NEVER be a trail runner. (This is my first clinic and I’m already addicted to trail running so never say never).
 
What is your favourite thing about trail running? My favourite thing about running is that I get to decompress, clear my mind, think about the day, and talk and laugh with my friends. I always said it was better than therapy.
 
What are some of your hobbies outside of running? My hobbies outside of running are: talking about running, signing up for races, eating, and talking about eating.
 
Do you have a favourite quote or mantra? I seem to say “Go big or go home” a lot. I also like “You didn’t come this far to only come this far.”

Is there anything else you'd like the PACE Community to know about you? I swear-A LOT. Also, I strongly dislike coffee and walking.

​We’re excited to introduce a couple of new PACE-rs this week. These ladies are both incredibly lovely, so easy to talk to, and this is their first PACE clinic!

We are thrilled to see this rugged adventurous race appeal to more people and we are truly, madly, deeply grateful for your support. Over 200 spots sold out in an hour, and we added another 75 spots this year.
 
50 spots remain! You can register here.

We have some exciting news! We’re offering a draw for athletes doing QUADZILLA this year.
 
What is the Quadzilla? The Quadzilla is completion of all 4 of the PACE Trail Series Races. Nimble Bear, Broken Goat, Wildhorse Traverse, & Wandering Moose.
 
Can I sign up for any distance for each race? While runners can choose the shorter distances in Nimble Bear, Broken Goat & Wandering Moose, they have to finish at least one long course - the 50k Wild Horse Traverse.
 
Why do Quadzilla? Aside from the epic good times, amazing trails, fun aid stations, great volunteers, and the satisfaction of completing a race, we hand out a special Quadzilla t-shirt to anyone who finishes all four events in our series within a calendar year. It's a special way for us to show our gratitude, but also encourage anyone who attempts this challenge!

I signed up for the Quadzilla, do I have to cross the finish line of each race to be entered into the draw (and get my t-shirt)? Yes! You must finish all four races to be entered into the draw. Draw will be made at Wandering Moose. ​​

We're so grateful for you, and we look forward to supporting you with your race goals this year! Hugs will be waiting for you at the finish line. 

​"Positive. Attitude. Changes. Everything." - P.A.C.E.

For me, the winter season seems to challenge my motivation to get outside more than it does in the Fall or Spring. Darker mornings, cooler weather, snowy and icy trails. Coming out of a rest season after only running twice a week this past season, I am looking forward to extending the lengths of my runs this winter and getting to know all of our new clinic participants.
 
Here are some of my favourite tips for winter trail running that I learned from Coach R:

• Adjust your expectations and allow your body to adapt to the winter conditions. Running in the winter is totally different than running in other seasons. It requires more patience, slower pace, more hiking, often a higher heart rate and a strict post-run recovery routine. I personally find my hips and feet are more sore during the winter running season and I like to take time in my week to do my foot exercises, stretch, soak, and do a restorative yoga class.

• You'll need a set of YAK Tracks (spikes that fit over your shoes for icy conditions) or actual spike cross shoes where the spikes are built into the shoe. I personally purchased a pair of Salomon SpeedSpike and I plan to wear them for all icy, snowy runs (especially on certain trails that are super icy this time of year!)

• Gloves & toque or buff to keep your hands and head warm.

• Pair your shoes up with a pair of merino wool socks to help keep your feet warm.
• Make sure that you have a good set of mittens or gloves, and you can always stash them in your running pack throughout your run.

• Layer, layer, layer. One good wicking under layer that weighs just a few ounces can keep you dry while you’re sweating buckets. That is crucial when you get a bit higher in altitude, the temperature plummets, you get tired and suddenly you’re not moving so fast and generating so much body heat. Keeping your core warm is really important, as is your head and hands.
• Don’t forget to use warm water in your bladder or water bottles so it doesn’t freeze.  There are also hose covers available, for those running long distances this time of year.
• I love to plan a coffee or baked goods date post runs! Or plan food ahead of time (family brunch – coffee, bacon, hash browns - need I say more?!) to run home to!

• Speaking of home, one of the first things you should do after your run, is get out of your wet/cold running clothes. And I am talking from head to toe. If I’m not going home right away, I always have a change of clothes, a warm jacket, and something warm to drink or a protein shake waiting in the car.

 
I hope your winter running is offer to a great start! Stay tuned over the next bit as we start to feature our new PACE-rs, and get to know some of our PACE athletes.

Happy Trails!

​Hannah

On behalf of the entire PACE Family we want to wish you and your loved ones Happy Holidays & a wonderful start to the New Year!

The best gifts are those that are given freely - your time, energy, kindness, positive attitude, and your favourite cookie recipe. Wishing you all of this and more this season.

Our winter clinic starts on January 8th, 2020, and we are looking forward to seeing everyone after our short break.

With love & peace,

- The PACE Sports Fitness Team