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.

• Reduce volume by 50%
• Focus on more sleep
• Take an extra day or two off if needed.
• Make extra time for foam rolling, yoga, book massage appointments, and be proactive with your maintenance and recovery.
• Don’t reduce running volume but increase cross training volume. That’s not a rest week.
• Be accountable. Use your training log. Make adaptations that make sense for you and not what others are doing around you.

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
It's all about creating good habits, how to stay motivated this winter and get the most out of the rest of the clinic so you can hit the new year feeling better than ever. 

HASHTAGS
#cantdoonewithouttheother
​#showup

ACCOUNTABILITY PROGRAM
1. Completing the Wednesday & Sunday workouts
2.Notebooking at night. Try it for at least 1 week to earn your checkmark.

TRAINING / WORKOUTS
Wednesday
- similar to last week.
- focus on no more than Z3 & continuous running.
- flat terrain.

Sunday
- daylight savings.
- accumulative elevation is the focus.

WINTER CLINIC
Thank you to everyone who signed up for the January clinic. xo

WILDHORSE TRAVERSE 52K
Registration opens up tomorrow at 7pm PST on Ultra Signup.
CLICK HERE

COMMUNITY ENGAGEMENT
​Happy Birthday to Nicole T 
​
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
"I tried so hard to please that I didn't realize nobody was watching"

This week's focus is a friendly reminder to live you own life and make decisions that have meaning for you :) It can be easy to get caught up in what others think or what you think they want, but this can often interfere with you doing your best.  Keep your eyes on the prize and remember that you pick the prize. Not others. 

ACCOUNTABILITY PROGRAM
1. Completing the Wednesday & Sunday workouts
2. WORKOUT COMING. WILL POST IT ON TUESDAY.
STAND BY. THX.

TRAINING / WORKOUTS
SHIFTING INTO THE BASE PHASE - see separate post
WED / SUNDAY - See Google Calendar

WINTER CLINIC
​Priority registration is now open for all fall clinic participants.
You have until OCTOBER 30th to complete your online registration and guarantee a spot.
After October 30th, priority registration closes and registration will open to the waitlist and/or public.
CLICK HERE TO REGISTER.

COMMUNITY ENGAGEMENT
​Happy Birthday to Natalie Bishop, Shane Sonderman & Julia Walker this week!
Halloween Prize Winners:
Salomon Duffel Bag: Lynn
Salomon Hat: Erin Steele
Vanilla Hammer Gels: Justice
Espresso Hammer Gels: Carla
​
SALOMON 4 TRAILS / TRANSALPINE RUN
​1. Salomon 4 Trails will NOT be hosted in 2022.
2. If you were planning on S4T's, why not consider RUN 2 or RUN 8 at Transalpine Run?
3. I will put together a separate video on this within the next few weeks and
a ZOOM to answer questions. Dates TBD.

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.