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For our Christmas party this year, we decided to combine it with our annual holiday hamper run for the Kelowna Food Bank. We have a fun new event the team has planned and we hope you'll join us for a festive fun scavenger hunt that is done in teams of two this year.
DATE: Tuesday Dec. 21st. TIME: Run 6-7pm / SOCIAL 7pm onwards. WHERE: Barn Owl Brewery. We have the loft upstairs reserved for our private group. Proof of vaccination will be required. WHAT: Bring a cash donation for the Kelowna Food Bank. INCLUDED: Each participant will receive one free drink ticket, prizes and lots of love from the PACE team. FOOD TRUCK: We are working on a food truck for the evening, so please bring cash if you would like to order food. PHOTO SCAVENGER HUNT Each team will start from Barn Owl at 6pm and you have 60min to try and cover as much distance as you can before checking off all the items on the scavenger hunt list. Teams must run together and will be given the list of items right before the run. Teams will take selfies or photos of the items you find, as proof, along the way. The goal is to try and cover as much distance as you can while taking as many photos off the list, as you can. Each item found will go towards entries into our awesome draw prizes. We have $50 gift certificates from Hammer Nutrition, prizes from Salomon and Rifugio Coffee Roasters. SIGN UP You can sign up as a team, or as an individual. If you sign up as an individual, we will draw names to partner you up with others on the singles list. PACE team members will also be in the individual draw and we look forward to running with some of you! There are only 40 spots available for our Holiday Hamper run this year, so we wanted to open it up to the fall clinic participants and their spouses, first. Please note that proof of vaccination will be required to participate. Thank you. One of the things I love so much about being part of PACE is the generosity and kindness that you all bring to one another and within our community. Giving back to the Kelowna Food Bank will make a huge difference to so many this holiday season and speaks to our motto that "Running feels good. Giving back feels good and doing both feels GREAT!" Thanks so much for considering joining us and supporting the food bank. We look forward to celebrating all the amazing accomplishments, friendships and memories we made together this year. Please sign up by Sunday if you know you can make it, so we can confirm our reservation with Barn Owl and so the team can continue to plan. We have 40 spots available :) Sign up HERE Holiday Hugs,
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These are just previews and items will be loaded on the PACE website store today or orders. PACE CREW & HOODIES The following sweatshirts will be ready the 2nd week of December and in time for Christmas!
MERINO WOOL BEANIES I haven't received a delivery date for the toques yet. It's possible they may not make it in time for Christmas, so just keep that in mind when ordering. Thank you.
RECAP Happy Birthday to Halyna this week! Thank you from the bottom of our hearts for your support this fall. xo Choose your favorite and channel it, as I quickly recap the past 12 weeks. #openmindset #ItsYou #ToDontList #DreamALittleDream #GetOrganized #ProgressInMotion #EyesOnThePrize #IGetTo MUSIC TRIVIA & DRAW PRIZES :) Our actual wind up will be tomorrow at our music trivia night on facebook at 7pm! I hope you can join us for some fun and our appreciation for all your support and for taking the fall clinic. You can simply log into the group facebook page and we'll start the live feed at 7pm. VIRTUAL RACES: R135, R70 & PACE HIGH 5 Registration opens on December 1st for these awesome virtual events. Some of you were asking about the timing of Rendezvous with Wildhorse. My suggestion for those wanting to do both, is that you plan to do R135 right at the start of May, so you can taper from there to Wildhorse 50km OR you use R70 as your last build week, before you start your 2 week taper. Rendezvous raises money for Friends of the South Slopes, which gets earmarked for maintenance and trail work in OK Mountain Park every year. PACE HIGH 5 is now a multi sport challenge which we think is super cool. You can combine nordic, backcountry skiing, snowshoeing or running to earn your 5,000m in no more than 7 consecutive days in the month of March. This event raises money for the Canadian Mental Health Association. Registration for both events will be through Ultra Signup. TRANSALPINE RUN / RUN 2 ACCOMMODATIONS For those of you who are planning a trip to run in the alps next September and want to travel with the PACE group, I will be starting to promote my accommodation booking services on Wednesday with registration opening. I wanted to give PACERs the opportunity to pre-book before Wednesday, as I am only taking 10 teams in 2022. Thank you! SUNDAYS GROUP RUN The deadline to sign up for this weekend's group run at Rose Valley is on Wednesday. Please sign up if you think you're going to be there and remove your name if needed, as it helps our team plan ahead if we have a list ahead of time. This is to ensure we can offer you the safest and best experience we can. Thank you. SIGN UP NOW 7:30 am start time - please see the google document for the specific parking instructions for this weekend and show us some holiday spirit this weekend by dressing in red, green, white or showing your holiday cheer. The run will be 2:30hrs to 2:45hrs for each group and there will be a 1:30hr - 1:45hr option, as well. The maintenance group will be one group, with mixed paces. TRAINING PLAN HERE is a copy of an extension to the regular fall training plan I wrote, to help you bridge to the next clinic. Of course, this is optional and you can do more or less if that's appropriate for you. I will encourage you all to tread lightly though... As once January starts, training is fully focused and starts to progress for another year. Don't get too excited too soon and keep up the cross training, rehab and strength over December. See you on Wednesday! Details are on the google calendar which breaks down a nice easy progression and our last night on the greenway for a while. NOTE FROM THE COACH This week's theme is all about "getting your schedule, goals and focus" organized before the fall clinic is over and you' start winter break. I share some tips and motivation to help you get organized and have a successful and positive December so you can start January off on track :) EDUCATION Shoes, feet care & feet/hips mobility video HERE TRAINING - WHERE DO YOU NEED TO BE? Injured? Healthy? When is your first race of 2022? What weaknesses are you working on? FOMO? JOMO? No matter where you are in your journey this winter, the most important thing is that you KNOW where you are and where YOU need to be. - maybe you need a few more weeks of maintenance? - maybe you're still off on injury and need to really start crushing (or continue to crush) the rehab - maybe you're feeling fit as a fiddle and are settling into the bonus build this winter - how do you actions today, set you up for tomorrow, next week, next month and the start of the new year. Know this and be your own biggest cheerleader. Adapt, be true to your goals and set progress in motion. WEDNESDAY WORKOUT - 7x7's. See google calendar. Building off previous Wednesday intervals. - if you missed the 5x'5's then do that workout before jumping into 7x7's. SUNDAY WORKOUT - we are adding a 90min maintenance run lead by Trent. One group, pace based on sign up. Social and perfect for those in maintenance mode. - 25km build 2:40hr / nice, steady and easy pace for this build week - 50km build 3:00hr / nice, steady and easy pace for this build week - **7:00AM START TIME - LOCATION CHANGED TO MYRA BELLEVUE PROVINCIAL PARK PLEASE SIGN UP for the Sunday run before Friday so the team can plan. (and add your holiday song to the Christmas playlist) HASHTAGS #getorganized #progressinmotion ACCOUNTABILITY PROGRAM 1. Completing the Wednesday & Sunday workouts 2. Keep up the new workout program and aim for 1-3 sessions this week. You're getting stronger! 3. Holiday playlist. 4. Get Organized :) COMMUNITY ENGAGEMENT Happy Birthday Tom, Marja & Tara 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. Taking care of our feet is one of the most important components of being a runner. With winter and snowy trail conditions now upon us - this week we cover some tips to help you take care of your feet this season!
PREHAB
Injury is likely something you have experienced or may experience during your training time. While our bodies can handle quite a bit of pouding and stress as your training progresses, the kicker is that often we get a little greedy. We start to feel the gains and keep pushing harder and harder and harder. Although this isn’t the only way we get injured, it is the most common. The stress/rest cycle gets out of balance and you push past the amount of rest that was necessary. Prehab is the process of helping yourself stay away from preventable injuries by taking care of the weaknesses ahead of time and not allowing them to evolve into something that will stop you from running. Prehab is a tough sell as a coach, as it’s not as much fun as “running”, however once you get injured - you would almost do anything to go back in time and invest the 15 minutes per day on prevention! Here are some of the things you can do to help you reduce the risk of injury and help keep you feeling good on a regular basis. MASSAGE The easiest and most effective way to do this is to pay an expert. They can feel for knots in your body and work them out through a series of manipulations. The other alternative is to use foam rollers and massage sticks. You can pinpoint areas yourself and focus on these tight areas and ease them out yourself. Think of your muscles as hair and the foam roller/massage therapist as a hairbrush. If you don’t brush your hair for a while, it will get knotted up and eventually break. STRETCHING Everyone has different opinions on stretching. Most athletes don’t do it long enough to really notice if it will make a difference, as it takes 210 days for your muscles and tendons to adapt and for the flexibility to really kick in… it’s like endurance running - it takes a long time! Start with a few active isolated stretches to help make your legs feel better before big efforts and after runs. This means stretching your muscles to their end range and holding for a couple of seconds and then loosening off and repeating. CORE TRAINING Training your core doesn’t have to take long. Just make sure you’re constantly working on your back, abdominal, hip and glute strength to ensure you’re more fluid, efficient and also stronger and more durable. Try to get into the habit of doing it right after your run. If you can get into a good routine of working on your core two to three times a week, you’ll be well on your way to reducing your risk of injury. SORENESS There are three typical areas that runners will experience soreness throughout their training. Bone, muscles or tendon soreness. Bone - see a doctor. Achiness and soreness are two different things. Achiness is fairly normal but if you have soreness in your bones - you may want to get a scan to rule out a stress fracture or the start of one. Muscle - it’s fairly normal to experience this as running volume increases. Soothing the muscles with massage, ice & epsom bath will help. Tendon - the most common problem here is Achilles soreness. The world’s leading experts often say that rest is the best answer and that cross-training with biking, swimming etc… is a good alternative while the tendon heals. The initial 24hrs is key and icing and then using heat to bring more blood flow to the area, is often recommended. Tendons need blood flow to aid with healing, so contrasting between heat and cold can be good for the area. I recommend going to see a physio, chiro or massage therapist as soon as you notice soreness in any tendons to get a 2nd opinion and to ensure you don’t train through something minor that may quickly sideline your season. They will also be able to prescribe specific exercises, such as heel drops for achilles, which will aid in the healing process. If anyone has any questions related to injuries or prevention - please let me know! Coach R NOTE FROM THE COACH Changing your narrative continues! "I have to" vrs. "I get to" and see how that changes your outlook and gratitude :) See separate post on injuries above :) REST WEEK Remember: the rest week is intended to be a consolidation week to allow your body to catch up. The goal isn’t to add to your fitness back account but get your recovered well so you can start building fitness again next week.
HASHTAGS #IGetTo ACCOUNTABILITY PROGRAM 1. Completing the Wednesday & Sunday workouts 2. Keep up the new workout program and aim for 1-3 sessions this week. You're getting stronger! TRAINING / WORKOUTS Wednesday - choose a hill that takes you 10-20min to climb (hike if new to this workout) and then run down. - the up and down are at zone 3 effort. Take 1min rest in-between laps. - warm up & cool down each 10min and 45min total interval time. Sunday - 75-90min for all runners. PLEASE SIGN UP if you're planning on attending :) COMMUNITY ENGAGEMENT Happy Birthday Anthony & Sam! 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. NOTE FROM THE COACH This week we are focusing on education, such as layering, fueling and a variety of training tips from the PACE team. There is an "education topic" on the right hand side you can click and dive in! HASHTAGS #cantdoonewithouttheother #showup #eyesontheprize #bubble ACCOUNTABILITY PROGRAM 1. Completing the Wednesday & Sunday workouts 2. Write down your happiest running memory or moment. What did that moment mean to you? 3. Keep up the new workout program and aim for 1-3 sessions this week. You're getting stronger! TRAINING / WORKOUTS Wednesday - similar to last week. Building into 5min x 5min. If you missed the 3min x 3min - then do the 3's first :) - focus on no more than Z3 & continuous running. - flat terrain. Sunday - taking a break from elevation focus and this weekend the workout is continuous running on flat terrain with a twist. Details are on the Google Calendar COMMUNITY ENGAGEMENT Happy Birthday Sarah Pedley, Andrew & Graham 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. |
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