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Those of you that have been in our clinics the last 18 months will be familiar with this exercise, as I like to reintroduce it every 4-5 months. Well, it's back! And this fall we're focusing on habit forming. If you're trying to change some of your habits or feeling overwhelmed, this may help! It will also help you earn your checkmark for week 3 ;)
Grab a journal, your training log or a spare piece of paper and start writing down things that resinate with you under each point below. 1. Things that distract me. 2. Things that make me feel anxious or stress me out. 3. Things I feel obligated to do. 4. Things I can't control. 5. Things that don't actually need to be done. 6. Things that drain my energy. Once you have taken a few minutes with this, choose 2-3 things for this week to make you're to-don't list and see if by eliminating them or even just having more awareness to these starts to change how you feel.
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The following is a video recap for week THREE: NOTE FROM THE COACH TO DON'T LIST (see separate blog post) ACCOUNTABILITY PROGRAM Earn up to 1 checkmark per week by 1. Completing the Wednesday & Sunday workouts 2. Add the new Hips #2 workout to Hips #1. Complete 2-3x's this week. HERE 2.Complete the To-Don't Exercise HASHTAG / MANTRA #TO-DONTLIST WEEKLY WORKOUTS Wednesday explained. See Google Calendar SIGN UP FOR SUNDAYS RUN HERE NUTRITION RESOURCE Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. The following is a video recap for week TWO: NOTE FROM THE COACH "TAPERING" Purpose How you might be feeling Improvements What's "normal" ACCOUNTABILITY PROGRAM Earn up to 1 checkmark per week by completing the Wednesday & Sunday workouts and any weekly challenges Coach R prescribes: 1. Hips #1 workout 3x's this week (1-3 reps per day) Video is posted on blog under "training videos" 2. All time favourite playlist is open for another week if you still want to earn your week 1 checkmark! 3. Click HERE for the accountability google sheet. WEDNESDAY Wednesday explained. See Google Doc. HASHTAG / MANTRA No one is going to do the work for you. There are no secrets. No shortcuts. No one is going to run for you. No one is going to do strength work for you. No one is going to do speed-work for you. No one is going to be patient for you No on his going go be consistent for you. #ItsYou COMMUNITY Happy Birthday Missy, Mads, Michlle, Cam Dodds & Carla! NUTRITION RESOURCE Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. The following is a video recap for week one: NOTE FROM THE COACH Welcome and thank you for choosing PACE! ACCOUNTABILITY PROGRAM Earn up to 1 checkmark per week by completing the Wednesday & Sunday workouts and any weekly challenges Coach R prescribes: 1. Catch a Falling Star Playlist: add your song before Sunday night! 2. Goal Setting Worksheet 3. Click HERE for the accountability google sheet. TRAINING PLANS The training plans for the clinic have been uploaded HERE. Mark your calendar for Thursday Sept 16th from 7pm to 7:45pm to review the plans, talk training focus and answer questions. HASHTAG / MANTRA Without an open mindset, learning new skills and growing can be really difficult. So let’s kick off week one with an openmind and see what kind of experiences and lessons we can learn together. #openmindset COMMUNITY Happy Birthday Corinne! NUTRITION RESOURCE Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. WEEKLY WORKOUTS - Please check the google calendar for the weekly workout information, starting times and locations. - I will add information into the weekly video for any workouts that need further explanation or options. Otherwise, follow the details in the calendar and email me if you have any questions. Thank you. EFFECTIVE OCTOBER 24th these programs have been revised and new programs have been uploaded. The google calendar has also been updated to reflect these changes, as we head into a gradual base building phase for the remainder of the fall clinic. It's important to remember that these schedules are not set in stone. It's a work in progress and you can move the workouts around as they best fit your schedule. - Try to stay within 10% of the weekly volume. - Consistency is key. Modify workouts as needed, but do your best to show up and put time on your feet. - Be careful not to train through any tweaks or what may seem like a little issue, as they often can turn into big issues if not addressed right away. Resting a sore foot now and missing on some training is really no big deal in the big picture. Training through it could be. - Lastly, your mental focus also needs to be in alignment with your goals. There is a time to be focused and rigid and there's a time to let it go and enjoy life, your surroundings and all the wonderful things outside of training... in otherwords, have fun!
TRAINING INSTRUCTIONS
Thank you for choosing P.A.C.E. to be part of your training journey. Here are some instructions to help you make the most out of your training plan. It’s important that you adjust this training plan to accommodate your individual body and requirements and remain flexible as you go. Listen to your body along the way and be careful that you don’t train through any tweaks or what might seem like minor tiny issues that could turn into bigger issues if they are not addressed. WORKOUT LEGEND Recovery Runs : These are slow jogs. Very slow. The aim is to keep your heart rate below 65% of maximum possibly reaching around 70% by the end of the run. The goal of the easy run is to simply get the muscles warmed up, blood flowing to deliver essential rebuilding nutrients to the muscles and to work out the tightness that occurs from hard running. There is no other goal of a recovery jog. Long Steady Runs: The purpose is simply time on your feet. They are slow runs with the goal of simply running a steady pace for the entire run. Keep the effort easy and steady. The general recommendation is that you keep your heart rate around 70% of maximum. This workout is the heart of endurance training. Be sure to try to match some of your long steady runs with some of the stage profiles as close as you can and use these runs to practice fueling, gear, pole practice etc... Easy Runs: The goal with this run is to fully develop aerobic fitness and maintain it. In other words, build endurance. Tempo Runs: Tempo pace is run slightly more intense than your steady state pace. It is often referred to as “comfortably hard”. The goal is to increase your stamina. Vertical Training: Try to find a hill that takes you approx. 20min to climb up and down (400-800 feet) and do repeats for the duration outlined in the workout. You will also want to ensure that some of your long steady runs include terrain that requires you to do long sustained climbs and descents. CREATE YOUR MANTRA
The very first step in setting yourself up for success this clinic is knowing why it's important for you to show up, do the work (especially on the days you might not feel like it) and find that drive inside you, to do your best. Don't blow this exercise off! It can take as little as 5min of your time and give you 12 weeks worth of motivation. When it comes to goals, it's important to know that you're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you. Our feelings are how we perceive life. Perception informs how you live... 1. Start by listing some words that describe how you want to feel at the end of the first 4 week block. Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you. 2. Next, identify some examples of things you have done in the past that supported these feelings. These are your supporters and reminders that help keep you on track. For example, getting outside and starting a workout, even if you have to adapt and walk or hike feels better than blowing it off. It also helps avoid that negative head chatter we often get when we skip workouts: "I should have gotten out for a run" which distracts you and takes away from further positivity and productivity. 3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel. 4. When building your goals for each week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and attainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next. Make it your goal to look back at the first 4 weeks feeling the way you hope to feel. Coach R After taking a short break over summer, we are bringing back the accountability program. Please note that this program is totally optional and a fun way to offer incentives to keep you workouts on track :)
HOW TO EARN YOUR CHECKMARKS
TRACKING POINTS
If your name is missing from the accountability document, please email Hannah! Runners can expect a weekly email with a link that takes them to the "athlete access" on the website. This is where EVERYTHING but the workouts/locations will be posted.
Google Calendar** We use this for all workout locations, details and group times. It is always important to check this before group runs in case information changes due to weather, etc. You will receive an email invite for this before the start of the clinic. ** Please note - you will need to add the calendar from a computer first, before using your mobile device. Please ensure you are logged in to the correct email and account for the email you've given us. If you have trouble please email Steve. Google Accountability Doc Click this link to take you to the doc where you will check off your weekly workouts, access group sign ups and playlists. It works best from your computer and not your phone. We will also pin this to the top of the facebook page for easy access. Facebook Page - Click HERE if you haven't received an invitation yet :) You don't need a facebook account, however it's a nice way to stay social, engage in the pace community, share and connect with others. - We also use this for our live watch music trivia. If you are having trouble receiving emails from us: * Check your junk folder if you have not received any emails from Coach R. ** If you're using GMAIL please check your social + promotions 'tabs' (see photo below) For those of you who are new to the program, it's essentially a way to track your workouts and earn points for prizes. We host two prize draws per clinic and every checkmark you earn, counts as 1 draw. We ask for your cooperation with the following protocols:
- Proof of vaccination is a requirement to participate in PACE clinics. Thank you for your cooperation. - Please stay home if you are feeling sick or have been feeling sick or around anyone who has been sick within the last 10 days. - It's mandatory that you wear your face covering at the start of the run and maintain social distancing while your group leaders or Coach R organizing each group and provide instructions. - Please bring a face covering with you at all times, in the event you are unable to maintain 2-3 meters physically distancing or require assistance from a team member. - Should you be exposed or test positive for COVID-19, please call Coach R right away to we can be proactive with any contact tracing within PACE and be prepared to support IH with any contact tracing requirements. |
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