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The following training plans will help bridge the gap until the clinic officially starts in January. There are two plans to choose from: Maintenance program (25k or 50k options) 25km - for those athletes who just finished the fall clinic and want to maintain their fitness base before starting the 25k winter clinic. - those running the Vert Till you Hurt 16km. 50km - for those athletes who just finished the fall clinic and want to maintain their fitness base before starting the 50k winter clinic. - those running the MOAB Run the Rocks stage race. - those running the Vert Till you Hurt 35km. - those running Wildhorse Traverse 52km. Build program (25k or 50k options) - for those athletes new to PACE who are running between 2.5 & 3hrs per week. - for those 25km athletes who want to build their long run up to 90min before the start of the clinic. - for those 50km athletes who want to build their long run up to 2hrs before the start of the clinic. Click one of the two programs below to download the training plan.
We are so excited to run with you in the new year and we want to thank you for trusting us with your goals! This blog post reviews the ways we will share information and communication during the clinic. Google Calendar
Google Doc
Website
We want to express a heartfelt thank you to everyone who was part of our fall clinic! WEEK 9 Wednesday Training - Time Trial / aerobic capacity / HR / zone 1 & 2 P.E. - taking it back to where we started the clinic with those pick up zones. - Greenway Loop / see google calendar for parking! -Warm up 10min or 1 lap -Continuous running zone 1-2 for 3 laps - Record time and distance and compare to your 1st time trial on Nov. 1st Cool down 10min or 1 lap Sunday Training - Sunday is a partial leader lead / partial solo vertical challenge. - first climb / lollipop at the top with leaders. - descent and subsequent repeats / time solo. - Run duration: 90min - Continuous training in Zone 1 + 2. - Mark yourself away here Rest Week Quick Guide to Choosing Your Next Pair of Trail Shoes
Additional Shoe Tips
On the blog...WEEK 8 Wednesday Training - Scavenger hunt teams posted here. - 45min to try and complete as many items on the scavenger hunt list as possible and earn points. - BONUS 10 points if your team dresses up in a holiday theme. - Prize pack for the team who scores the most points. Sunday Training - Sunday is a leader lead run on rolling / mixed terrain. - 3rd week of base training - Run duration: 3hrs - Continuous training in Zone 1 + 2. - Mark yourself away here Final 2 weeks / 25km training Final 2 weeks / 50k training Tripping / catching your feet while you run?
This happens to all of us from time to time. Here are a few tips for you to consider if you start to notice this happening more often. 1. Ensure you're taking in enough calories / energy in regular intervals during your long runs. Recommendation is to start with a minimum of 100 calories every 30-45min. Fatigue is often the number one reason people will trip or fall on a run. 2. Ensure there is ample space in-front of you and the person running ahead. This will help you see / anticipate terrain. 3. Avoid looking back over your shoulder when you're talking to the person behind you. Keep your eyes on the trail. 4. Pay attention to your gait. Are your hips flexors tight which limits your hip flexion and potentially increases your foot to "cast" forward when you run? This might indicate that you you need to strengthen and/or release tension in your hips, for example. Bringing back a few classic videos from the PACE team sharing some of their favourite running and training tips. These are great for beginners, as well solid reminders for those veterans out there! Shoes / Foot Care by: Anthony Dodds
Quick Tips by: Kevin Siggers
On the blog...WEEK 7 Wednesday Training - details are updated on the Google Calendar. - adding 1min to our zone 3 intervals on Wednesday - back on flat terrain - continuous running. Sunday Training - Sunday is a leader lead run on rolling / mixed terrain. - The first repeat will be leader lead and any remaining time will be solo. - 1st week of base training - 2hrs 40min - Continuous training in Zone 1 + 2. - Mark yourself away here 25k Group 50k Group Cold Weather Basics Here are a few basics to help you get through the winter months ahead :) Shoes & Socks Ensure you’re wearing shoes that have good tread. Often larger lugs are helpful when it comes to running in snow. Pair your shoes up with a pair of merino wool socks to help keep your feet warm. Microspikes These fit over your shoes and give you more traction on ice and in snow. Layers The key to staying warm on the run in cold temperatures is to ensure you don’t sweat. Sweating is what often causes people to get a chill. The aim (although counter intuitive) is to feel slightly cool when you start. Try layering with technical fabrics that help wick sweat, and/or have zippers at the neck /underarm area to vent the air as you heat up. Start with a light base layer, add a mid layer and then ensure you have a jacket or vest that you can add or remove as needed. I also recommend starting with your jacket ON TOP of your running vest when you start. This way, as you heat up within the first 30min of the run, your jacket is easy to remove. Keeping your core warm is especially important, as is your head and hands. So please ensure you have a good set of mittens or gloves. Anyone with poor circulation or a tendency to have cold hands can add in hot shots that will help heat your hands up in a hurry! Frozen Hydration If your hydration is freezing, you can purchase a neoprene hose cover or stuff your hydration hose/pack under the first 1-2 layers of your clothing to keep it warm. I have also put soft flasks in merino wool socks to keep the insulated. Keep in mind that if the end of your hydration hose is freezing and you bite it to break up the ice - there is a good chance this will create tears and cause the mouth piece to leak in the future. Stay Car Cozy Avoid getting out of your car too soon before the group run where you’ll stand around and get chilled. On cold days, let's meet 5min before the run so we can split into our groups and keep the chit-chat for coffee post run! Be Flexible and Patient When it comes to pacing - the winter running is more about maintenance than speed. Don’t go trying to break any new records in cold temperatures. Instead, aim to be steady, keep moving so you stay warm and get time on your feet. Keep the PR work for when temperatures warm up! Quick Change One of the first things you should do after your run, is get out of your wet/cold running clothes as soon as possible. And I am talking from head to toe. This includes wet sports bras ladies! Put on a dry warm toque and having something warm to drink waiting in the car or at the coffee shop.
On the Blog...WEEK 6 Wednesday Training - details are updated on the Google Calendar. - building on our zone 3 efforts on Wednesday - introducing loop with hills / terrain management. Sunday Training - Sunday is a combo leader lead / solo run with elevation focus - The first repeat will be leader lead and any remaining time will be solo. - 1st week of base training - 2hrs 20min - Continuous training in Zone 1 + 2. - Mark yourself away here  TERRAIN MANAGEMENT This Wednesday we are taking our zone 3 efforts onto rolling terrain. This is going to require that you modulate your efforts depending on the type of terrain you're on. - flats - uphills - downhills Try focusing more on your effort. How does zone 3 feel for you and how can you keep that effort consistent on varying terrain? If you don't adapt your effort/pace on the uphills, for example, you'll quickly move into zone 4 or 5. The same goes for zone 1 and zone 2 on your recovery phase. Make sure you're adapting your efforts throughout the loop to ensure you're being consistent and staying in the proper recovery zone. TRAIN YOUR WEAKNESS 1. If you are stronger on the uphills but get dropped on the flatter and faster terrain, this likely means your aerobic endurance is likely higher than your running economy. >>> Try shifting some emphasis to flatter, faster running. 2. If your legs get very sore and you have fatigue that lingers for several days after a long run or race with lots of elevation gain/loss >>> Try increasing your leg strength and muscular endurance in the base phase :) 3. If you get dropped on the downhills >>> Try shifting some emphasis on faster downhill running. Start with more gradual/less technical terrain (like a FSR) where you can work on building your speed. Once you gain some confidence on non-technical/gradual terrain, slowly shift to more steep and technical options.
On the Blog...Wednesday & Sunday Training - details are updated on the Google Calendar. - shifting into zone 3 on Wednesdays. - Sunday is a non-leader lead run and flat terrain is encouraged. Happy long weekend! REST WEEK After this week we will be entering into a 3 week build, so I strongly encourage you to take this week as a rest week. Quick List on Rest Week
 NIGHT RUNNING TIPS
RETURNING TO TRAINING AFTER BEING SICK It's cold and flu season and that often means minor illness and missed workouts. Even a mild head cold can take you out for a few days. Here are some tips for anyone returning to exercise after a cold or other minor illness:
Remember - most things are hard before they’re easy. Stick with it. Keep focusing on showing up, doing the work and being consistent. You’re making progress and every tiny decision you make now is a step forward to making it a healthy habit.   Video Highlights: 1. Mindset: practice the pause before judging, assuming and reacting. 2. Reviewing re-set season. 3. Consistency check-list. 4. Wednesday & Sunday workouts 5. Zone 1-2 - there are no shortcuts. We're working on building a solid foundation before we can lay down heavier bricks in the 2nd half of the clinic and new year for those who are continuing with PACE in January. GEAR GUIDE
1. Headlamp - Lamps with higher lumens—300 and up are better for trails and starless nights. 2. Trail shoes - take the shoes you're currently wearing with you when shopping for new shoes. This will help ensure you are staying with a healthy "drop zone" and the shoe specialists can help match you with something similar if transitioning out of a hiking shoe, into a trail running shoe for example. It will also help show ware patterns which is helpful. 3. Running pack - make sure you try on a few different options to see what fits best. Here are a few recommendations: a. Salomon Advance Skin Running vest with flasks. The Advance Skin 5 vest would be good for runs up to 2hrs in duration. The Advance Skin 12 is better for runs over 2hrs and has more space for additional layers, first aid kit etc., b. Salomon Sense Pro 10 - this vest sits in-between the Advance Skin 5 & 12 and is also a great option. Stores - MEC - Play Kelowna - Fresh Air Experience. Video Highlights:
FUELLING
The following is an easy to follow check list you can use as a starting point when fuelling for Sunday runs:
This video will cover Wednesday & Sunday workouts, goals and homework for week 1. Video Highlights:
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. These schedules are not set in stone. They're 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 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.
Google Calendar
Google Sign-Up Doc
Website
Return to this page throughout the clinic for strength, mobility and warm up workouts. STRETCH & MOBILITY
STRENGTH
The following video series are videos I recorded in previous clinics, however they're a good starting point and what I want you to focus on for the first two weeks of the clinic.
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