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.
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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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