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December Training Plans

12/11/2023

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.

MAINTENANCE PROGRAM

BUILD PROGRAM

Welcome to the January Clinic

12/11/2023

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

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.
-he first 4 weeks of the clinic are updated. I will continue to update the rest of the calendar as the clinic progresses.
You will need to add the calendar from a computer first, before using your mobile device.
Ensure you are logged in to the correct email and account for the email you've given us.
If you have trouble please email Coach R.

Google Doc

We use this doc to sign up for group runs. It works best from your computer and not your phone.

Website

This area of the website is private for registered clinic participants only and is where we will share our weekly updates, training videos and more.

WhatsApp

I will send a link to the WhatsApp feed anytime I upload something new to the website.
It will be used for any last minute changes to parking, run locations or when planning socials etc.,
It can also be used for runners to ask questions, however please be mindful that we want to keep this feed relevant to clinic content.

Fall Week 9: Thank you!

12/4/2023

We want to express a heartfelt thank you to everyone who was part of our fall clinic!

Video Highlights

Control the throttle.
Rest week tips.
Clinic thanks. That's a wrap!
January clinic participants - training plans.

Only a few spots left in the January Clinic!

join us!

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

Decide what type of trails you will be running on. i.e. light trail running on the greenway vrs. technical trail running in Crawford.
Light trails don't require as much stiffness/support or tread for example.
Technical trails, for example, can benefit from extra protection from rocks and roots, diverse lugs for grip and traction and a stiffer build for foot stability.
Both light and technical can benefit from cushioning, however it's more important that you try to find something comparable to what you're currently running in if your current pair of shoes are working well for you. i.e. if you have a highly cushioned 8mm road shoe - try to find a highly cushioned 8mm trail shoe to transition into. Try to match your current shoe as much as possible.
Avoid messing with your body's biomechanics and avoid dropping more than 2mm at a time, to avoid injury. If you're currently running in an 8mm drop shoe, don't go less than 6mm until you've had a full season running in the 6mm. After that if its going well, you can try dipping to 4mm etc., if you feel that's appropriate for you.
Size up 1/2 size to allow for additional space for those long descents and swelling that often occurs in hotter weather.

Additional Shoe Tips

Life expectancy of new shoes is approx 4-6 weeks.
Look for wear, tear and stress marks. Check out the tread to see how worn down they are. Press into the heel of your shoes and see if there is any spring left in the cushioning.
Alternate at least 2 pairs of shoes so you're not wearing the same pair back to back. This allows the shoes to recover in-between workouts and you'll extend the life of each pair.
Bring your shoes inside during cold months. Running in a cold shoe is like running in cement. Okay, maybe not quite cement but you get the point here. Warm them up indoors.

December Training Plans

Welcome to the January Clinic

Fall Week 9: Thank you!

Rest Week

Coach R

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