1. Learn why I choose #smallthingsoften for this weeks hashtag. A heart to heart on Covid-19 and taking time to nourish ourselves and focus on the positivity.
2. BIRTHDAY DANCE / SONG for Marja, Tom & Tara :)
3. Workout details for Wednesday & Sunday. I breakdown the different focus for Maintenance and Build athletes.
4. SPREAD JOY PLAYLIST - get on it :) Channel your holiday spirit and add a song knowing it will help spread joy to your fellow PACErs this holiday season.
- I am on holidays in Revelstoke this week!
- Thank you for your understanding and support with the changes to the clinic format.
- Sending love to our fellow PACEr who is recovering from COVID. xoxo
- Congratulations on all the amazing #workethic this week from everyone. (even those who missed the eduro)
- Those who didn't get out for the run - don't feel guilty...
- Anthony, Ingrid, Sam and Matt :) :) :) :)
THIS WEEKS HASHTAG IS #SHINEBRIGHT - It’s a challenging time in our world right now and I know there’s more anxiety and stress around the pandemic, tightening our circles, watching the numbers and experiencing some of our loved ones and friends who have been or are currently sick.
The hashtag this week is a simple reminder that even in dark times or tough times, we get to decide how to show up and work throught it. It’s okay to feel sad, extra stress and anxiety at times, and feeling all the feels is how we get thought the tough times stronger.
#shinebright is just that little nugget that will hopefully remind us that we don’t need to feel that way all the time and that we can focus on the brighter things in our life, the ways we’re fortunate such as living in BC and Kelowna and to have this wonderful PACE community to support us, to focus on and help us stay in touch with our goals which is so important now adays.
So get out there and show me, show you and show our community how you can #shinebright this week!!
To help with that…. I have a fun workout planned to take our minds off of being too serious and to keep things light while we still get to have a great workout.
You have 60min to try and cover as much distance as you can, while trying to check off as many things from the following photo list. Please note: your photo must include you and the items on the list. Happy route planning!!
1. By a restaurant, brewery, coffee shop or pub.
2. By a gas station.
3. By some water.
4. In the woods.
5. In a playground
6. By a church.
7. With a pinecone.
8. Doing your favorite stretch.
9. By a white vehicle
10. With a view
11. With christmas lights
12. By a fence.
13. With any kind of sign.
14. By a fire hydrant.
- You must keep your watch going and can't pause or stop it for the entire 60min.
- The goal is to cover as much distance as you can while taking as many selfies off the list as you can.
- post your collage of selfies on either the private group page or on your social media page for a bonus checkmark! (can't wait to see these)
- Don't forget to post your distance too!
If you are not up for the photo scavenger hunt speed session, you can run a 60min tempo run, aiming for a negative split. A negative split is simply running the back half of a long run faster than you ran the first half.
15km - 90min
25km / 50km - 2hrs
Back to back challenge. Saturday and Sunday or one longer run again one of the days.
Trent did a video on achilles strengthening and shares some of his wisdom from personal experience with achilles injures and exercises to help strengthen and prevent injury! Click HERE.
- Spread Joy by: PACE
- holiday playlist so we can all feel together this holiday season, despite things being different than previous years.
- use #shinebright in your social media postings
Click HERE for the google accountability doc.
"Training is not the work you do. It is the effect that the work has on your body."
- Renato Canova
- HAPPY BIRTHDAY MANDI !!!
- Work Ethic pep talk
- Wednesday workout details
- Sunday Enduro details
- Earn bonus checkmarks this week: #workethic
1. Happy Birthday song for Nicole T :)
2. Vertical Challenge congrats!
3. Staying on a meaningful path is more important that arriving at a particular place.
4. Winter Clinic Registration Thank You!
TENTATIVE 2021 EVENT PLAN FOR PACE
I talk about the tentative event plan for PACE in 2021. Races, Virtual Runs and Camps.
REST WEEK TIPS
Rest weeks are intended to be a consolidation week to allow our body to catch up. The goal this week is to NOT add to your fitness bank, but get recovered and rest as soon as possible so you’re ready to start building or continue with your maintenance next week. I share tips on how to make rest week count!
1. New groups and start times.
2. Please stick to your groups and start times.
3. The groups and times are created to help spread us out and maintain our safety protocols with COVID.
4. If you need a different start time, just email me and I can move you.
5. I also just want to remind you all that we need to keep our physical distance while we’re on our group runs and Wednesday workouts and avoid loitering in groups before or after the runs.
6. I know this is challenging and we all want things to go back to how they were before, but we need to hang in there and do our best to follow protocols and keep one another safe. Thank you.
Random Interval Workout.
1. I will have 10 different workout cards pinned on the fence.
2. Each card will have a workout written on it, such as 1min tempo followed by 1min rest. Repeat 4 times.
3. Athletes can choose any workout from a card that you want, however you can't do the same card twice.
4. You perform the card workout for a set duration: All groups: 25min this week for rest week.
5. I will post a workout sheet that you can print and cut the workouts out if you can't make the workout or live out of town.
Flat to rolling loop if possible that is approx. 800m in length.
Warm up and cool down times
15km - 10min
25km - 15min
50km - 20min
Phase II Greenway. Staggered starts. Please sign up on FB poll or text me your RSVP for Sunday.
15km - 90min
25k/50k - 2hrs
Take Nina's yoga practice that is archived under video's on our FB group page.
The future is unknown and there are so many ways tomorrow could go, but what if, instead of worrying about all that could go wrong, you focused on the beautiful truth that all along, you have had this moment right here to focus on one thing at a time. One conversation at a time. One project at a time. one hour at a time. One breath at a time. Whatever is pushing you to think you have to sort it all out at once does not have a final say on how things go today. - MHN
THIS WEEKS HASHTAG: #THISMOMENT
Thanks for participating in the music trivia and congrats winners!
- Prize winners and items will be posted on the website this week
- I will bring your prizes to the run this Wednesday or mail out to those who won from out of town.
Happy Birthday song for Shane & Julia - "Shulia" xo
Review of the fear envelope and progressing things into the second half of the clinic.
1. Create your fear envelope if you passed on this in the beginning of the clinic.
2. Open up your envelope and read through your entries.
3. Next, take out another piece of paper, date it and write down each fear you identified at the start and just a sentence or two on anything you’ve done or felt differently about as you started to pay attention to how you're feeling before, during and after workouts.
4. These might be little breakthroughs. Ways of thinking, taking risks, putting more trust into yourself and abilities through action. Document any steps you took to try to improve and work on your fears.
5. Or perhaps pick one of your fears to try to practice and work through for the 2nd half of the clinic.
#LEAVEYOURCOMFORTZONE - As a reminder to keep working on our fears, not giving up on our goals and dreams and know that doing hard things can often help build our confidence and progress our mental and physical capabilities.
LEARN SECTION / WINTER RUNNING TIPS
Winter hit a little unexpectedly this season so I want to dive into some tips that can help make winter / cold weather running more comfortable and safe.
Winter hat (a good beanie, toque, headband, or ear warmers)
I often bring an extra buff or two in my pack all winter in the event my gloves get wet or I need an extra layer on my neck or head.
Gloves or Mitts - it’s personal preference between the two, however the most important thing is that you have proper hand protection for the weather that works to keep your hands warm. Some peoples hands get really hot while running, while others have cold hands or even Raynod’s where your hands get extremely cold quickly. I will always have some hot packs ready or on cold days I activate them 30min before my run and run with them inside my mitts. This is another good item to have a spare pair of in the winter in case you fall or your gloves get soaked.
Jacket - Try to find something that is warm, flexible, breathable and waterproof. Or dial in your base layers and mid layers and top it with a waterproof jacket. You just need to be careful that you don’t start to sweat or allow your baselayer to get wet, as this can cause you to get cold very fast. So layering and knowing when to layer down or vent your layers is key.
Base & Mid-Layers - If possible, I recommend a light merino wool layer and then you can layer from here. Wool is insulated, making it a great all season layering option. I often prefer to layer with a vest to ensure I keep my core warm. I have a heavy, medium and light version depending on the temperature.
Tights - Again, this area is preference. Some people prefer lighter tights and put shorts over top, some people run in a medium or heavy weight warm tight. I chose my tights based on the temperature and what kind of adventure or run I am doing. If I know I will be moving less or slower, I wear a heavier tight, for example.
Socks - Again, you’ll need to experiment with what works for you. I prefer merino wool in the winter and i stay away from cotton.
Trail shoes - you can get shoes that are made for the snow with spikes built in or even just plain trail shoe with good lugs / traction will often do the trick. Many runners also use microspikes that slip over their shoes which provide them with flexibility to add or remove them when needed. that are made for the snow (or just plain excellent trail shoes)
Hydration backpack - this allows you to have a first aid kit, your cell phone, extra layers and food and water. I cut off a pair of merino socks and use them to keep my soft flasks warm in the winter.
Don't forget the 10 Essentials!
Headlamp & extra batteries.
Hand warmers/toe warmers
Second layer of insulating vest
Second pair of socks/gloves in a ziplock bag!
Hill ladder with increments of 15sec. Staring at 15sec and working up to 90sec. Jog down recovery. Please pull up the google calendar for very specific instructions on parking, meeting place and full details.
SUNDAY / VERTICAL CHALLENGE
Unlike the Wednesday speed vertical, this is more about endurance and trying to stay steady throughout your intervals.
MAINTENANCE MODERS - Do not get sucked into the build mode programming. Remember you have done your vertical challenges and now is the time for you to take a little step back so you can be stronger in the new year.
BUILDERS - this is a big weekend. Pace yourself accordingly. Eat and drink well and stay tough to the end. This is not an intensity workout - it’s about trying to endure the duration and work on your vertical strengths. Both up and down.
THE GOOGLE ACCOUNTABILITY DOC
Mark your checkmarks for workouts and challenges.
I always post the Wednesday and Sunday groups on a tab on the bottom.
Tabs are created for things like playlists, where you can add your song.
Check this before EVERY group run.
Updates are posted and any changes, especially this time of year with trail conditions and parking lot closures or reduced hours etc…
The meeting place where each group meets me on Wednesday or the plan for Sunday group runs is also posted on the calendar.
WEBSITE / CLINIC BLOG
Archive of every newsletter / content for easy access.
Categorized on the side of the blo to help you find what you need.
#LEAVEYOURCOMFORTZONE this week. Hill repeats and vertical repeats this weekend. I think this hashtag is going to be a strong one to lean on. Let’s do it!
This weeks hashtag: #ENDINGSANDBEGINNINGS ("The old must be released so the new can enter.")
- Sunday Charity Run recap, celebrations and thanks!
- Mark your calendars for this Sunday at 7pm. Facebook live music trivia and prize draw. (details in video)
- Get your checkmarks in by Friday for them to count towards the draw.
- Change to the calendar. This Wednesday is a group run. Sunday is a solo run.
Wednesday / Group
- Groups posted on Wednesday.
- Fast finish run. Run first portion of the run, easy paced on flat greenway. Last 10-20min at tempo pace. 85-87% MHR.
Sunday / Solo Run
Maintenance Mode Runners
15km - 90min
25k & 50k - 2hrs
You have two training options to choose from.
1. Back to back challenge on Saturday and Sunday. Volume spread over two days.
2. Longer run on one day.
This week I pull an oracle card and read the message chosen for week 6. #endingsandbeginnings
- video posted with nutritional information
- fueling information posted on the website blog to help you get more out of your training and recovery.
(video recorded in spring clinic / replay)
As a running coach, I am always amazed to see how many athletes down play their fueling. Over the years, I have come to the conclusion that on one side of the coin, there is a general lack of knowledge and the other side of the coin, most people find it easier to just "wing it".
Let's face it... it takes time and a commitment to learn, a willingness to experiment and openness try new things. To top it all off, this has to somehow fit into our busy schedules when all we really want to do is run...
So in an effort to help my athletes learn how to put the right fuels into their body, in the ideal amounts and at the right time, I have come up with an exercise I called "Baseline Fueling".
Essentially, it's a basic worksheet that helps athletes plan out and prepare their fueling plans and provides a baseline from which they can then tweak and adjust as their training continues. I think it starts to really hit home once they lay out their fuel and actually see their calories laid out in-front of them. Suddenly they realize that the 2-3 gummy candies they
have been eating every hour doesn't add up to much and how they grossly underestimate the amount of fluids they consume.
In order for this worksheet to be truly beneficial ... athletes, of course, need to be committed. Not only do they need to "start" this exercise, but they need to come home after their training run or race and weigh in on how well it went, where they potentially went off course and/or what worked or simply didn't. The idea is to then make any necessary adjustments, write out a new plan for the following workout and give it another try until they have success.
P.A.C.E. BASELINE FUELING WORKSHEET
TOP UP PLAN:
SUMMARIZE YOUR FUEL:
WHERE TO START?
The following is an outline providing some very basic tips that will dramatically help improve your performance. This information can also be found online, in the Hammer Nutrition "The Endurance Athlete's Guide to Success" PDF.
1. Caloric Intake: 120-180 calories per hour *rare circumstances may require slightly more. Fuel with complex carbs and not simple sugars (such as sucrose and fructose). Complex carbs allow you to absorb more calories and use them for energy, opposed to simple sugars.
2. After 2hrs of training, your fuel should incorporate a mix of protein at a ratio of about 8:1 carbs:protein. (5-15% calories come from protein)
3. Hydration: keep fluid intake during exercise between 16 and 28
ounces per hour.
4. Electrolytes: Replenish, not replace. You lose up to 2 grams of sodium per hour, burn up to 900 calories hourly and sweat up to 2 liters an hour. Your body cannot replace fluids and nutrients at the same rate it depletes them. Replenish electrolytes with a balanced formula (not just salt) in amount appropriate for conditions. i.e. 2 endurolytes, 1-2 endurolytes extreme or 1-2 endurolytes Fizz per hour.
5. Pre-Exercise Fueling: Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.
6. Top up plan: the goal is to keep your glycogen stores topped up from the time you eat breakfast to the time you start your run or race. If you're race is early, don't sacrifice sleep to eat. Instead consume a small amount of supplemental fuel, such as 1 hammer gel, about 5 minutes before starting.
7. Recovery: Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes. Be sure to include 30-60 grams of high quality complex carbs and aim for a 3:1 carb/protein ratio. Try Hammer Nutrition Recoverite.
Dialing in your fueling takes time. Every "body" is unique and we all require a slightly different approach. I hope the baseline worksheet will help motivate you make improvements or simply provide reassurance that what you're doing is working.
Use code: PACE20 for 20% off online orders on the Hammer Nutrition Canada website.
We all need to remember that everyone’s on a different path and that we’ve all been through different amounts of challenges and struggles this year. Some of us are showing up exhausted and tired because I totally smashed our summer goals out of the park. While others didn’t have the capacity and feel like they’re starting their season now. Some of you are focusing on rehabbing injuries or working on durability. Others are working hard on building consistency.
I think we all want to feel part of something and having goals help us stay connected, on track and give us things to look forward to.
LEARN / GOAL CHECK-IN
Take a minute to review your goals for the first four weeks.
How do you feel? Does this align with the words you wrote down?
Next, what things did you do well that supported these feelings?
Was there anything you didn;t do well or that got in teh way of achieving these feelings? Write them down.
Ask yourself what you can do differently in the next four weeks to continue to feel good or to feel better.
This little goal check in takes 5min but will set the tone for the next four weeks of the clinic. Write your words on a post it note and put one in your car, one on the mirror in the bathroom or on your fridge.
WEDNESDAY / MINI-VERTICAL CHALLENGE
We are coming off a week of rest and we have a long run planned this weekend that stretches outside of the maintenance zone for all athletes this week, so I am going to refer to this week as a "booster week".
I am also going to encourage you to do your intervals in a vertical challenge format. This means finding a hill that takes 15-30min to climb up and run down (total time for one interval).
- Your effort is "hard" on both the up and the down. You get 2min rest at the bottom before you go again.
- You do as many vertical repeats as you can in the suggested workout times below.
Please note, this workout is best performed on shorter hills, with more intervals, opposed to one longer hill repeat. So you can be creative and time yourself to run 10min up and xx min down and repeat. OR run 15min up and xx min down and repeat.
10min warm up
40-60min of vertical intervals *HARD EFFORT*
10min cool down
TOTAL = 60-80min
Write something about yourself. No need to be fancy, just an overview.