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WEEK FOUR

10/5/2020

Weekend celebrations!

Congratulations to all the No Moose, Yes Moose & QUADZILLA finishers!
Charity run, thank you. Raised $1500 for OK MTN Park improvements.
Thank you for showing up with such awesome attitudes, energy and for doing your part to help keep our group runs safe.
Excited for the next one which will be in Rose Valley for the NO BEAR YES BEAR II & supporting the WKTCS.

MENTOR
This week we head into rest week, so part of the mentor section is creating and sticking to a rest plan that best suits you. Some of you may be thinking I am in maintenance and already doing so much less, why do i need a rest week?

The mind is one of the most important tools in running and without a sharp mental resilience, the side effects can contribute to falling away from training plans or ultimately not meeting your goal.

By considering a recovery week as a time to collect yourself mentally and physically, you can ensure a more successful training season and ultimately enjoy the process more.

Rest weeks create an opportunity to put less stress on your body.
Part of building consistency is building a proper build/rest ratio.
1/3 reasons: to reduce injuries before they occur. Things like stress fractures often occur in the fall because athletes push the limits a little too far and don’t allow enough rest to adapt and rejuvenate.
2/3 reasons: Avoid mental burnout. Whether you’ve had a full year, or are starting your build year this fall to make up for a slack summer, balance and rest is crucial to avoid burnout.
3/3 reasons: evaluate! A recovery week is a great time to evaluate your progress, check in your minds and bodies and adjust the necessary areas in your training accordingly.

Wednesday Speed / Tempo Challenge
Check the google calendar for changes to this weeks workout. We are going to push the leaders dream workout into next month and build off of the first weeks workout that we missed from the greenway.

Click HERE for the group lists and start times.

8pm Wednesday night - LIVE YOGA with Nina on the FB page. Earn a bonus checkmark!
(it will be live / recorded so you can do it anytime after your run)

Sunday's Run

Self lead / team up with your bubbles.
REST WEEK: 15k / 60min & 25k/50k - 90min
**the following weekend is a bump in volume with the NO BEAR 25k or 10k runs, so take your rest!

COACHES NOTES
I want to touch base on how what you stop doing is just as important as what you start and continue to do. This is where “quitting” crosses over to “enlightenment.”

Can you identify things that are distracting, draining, or aggravating in your life right now? take a few minutes to look back on your year and identify what didn’t work, got mired in resentment, felt onerous, and weighed you down. These are things that only made you busier, or put you out of the zone of your true strengths.

What can you stop doing, effective immediately? #TheStopDoingList

NEWS

This week’s bonus checkmark is adding a song for our FORAGING FRIENDS PLAYLIST on google doc.This is a “sweater weather” kind of playlist and your song picks should fit into a cozy theme.
Live Yoga with Nina on Wednesday at 8pm on our Facebook Group page. Earn a bonus checkmark!
RSVP for our next charity run / NO BEAR YES BEAR II - like yesterdays run only this time to wrap up our virtual season on the Nimble Bear race course. Please choose from 25k or 10k distance when you sign up on the google doc.
HASHTAGS: #StopDoingList #ForagingFriends #EarnYourCheckMark #pacetrailruns

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WEEK THREE

9/27/2020

COACHES NOTES

This week I share a story to remind us to never let failure from the past or old ways of thinking hold you back in the future. #breakfree

Happy Birthday to Shauna & Judester! xo

LEARN

MAINTENANCE MODE VRS BUILD MODE
Take a few moments to read the difference between maintenance and build modes to help you determine where you fit the fall.

Maintenance
Maintenance running season is just as important as the training and racing season. While consistency in training is important, so are variety and rest on a macro level. Even if you run less than normal, maintaining your running fitness during winter is possible – and might just make you a stronger runner when the new year comes or spring training resumes.

The endless cycle of training and racing with little deliberate rest can lead to physical and mental burnout. Although winter doesn’t have to be your “off season” it tends to be for most athletes living in kelowna because we have winter obstacles that make it difficult to maintain a high volume, not to mention there are usually no races this time of year. COVID or not.

It’s a great time to do some of the things that we neglect during our in season training or racing, like strength, rehab, mobility, hip flexibility, lower back strength, establishing foam rolling routines etc….

Maintenance running consists of the following

Easy running. With the exception of Wednesdays PACE workout, keep your other runs low intensity.
Cross train. Drop some of your running volume (20-50%) and incorporate some cross training. So if you’re used to running 10hrs per week in your high season, drop that to 5-7hrs per week during maintenance.
Strength train. Take some of the hours you would normally be running and invest that into strength training. Check out the online performance centre for a good place to start, go to a gym, work with a trainer or look online for options.
You can maintain a longer run every 3 weeks if you like.
The clinic allows for a few booster runs like this with our charity runs and enduro.
If you’re normally running 4-6 days in your “in-season”, reduce your weekly runs to 3-4 days.
Anyone who was pushing their limits, running a high volume, “training” consistently, building their fitness would fit into the maintenance category. As would those who have injuries, niggles, fatigue, burn out etc..
Remember: this deliberate rest after the accumulated stress of training will allow your mind and body to fully recover and reduce yoru risk of injury and burnout.

Build
For anyone who’s running volume was lower than normal over spring and/or summer or if you weren't consistent with your running to build a tangible base, you would fall under the Build category because technically, you just had your "maintenance season."

There are five primary goals of base training:

Build aerobic efficiency,
Improve durability,
Improve your ability to burn fat and spare your carbohydrate (glycogen) stores
Improve the endurance of your fast twitch muscle fibers and
Create a tireless state mentally

During the build phase, your running intensity remains low so your muscles, tendons, ligaments, bones and fascia actually have time to recover and adapt. Over time you’re building a larger fatigue challenge in your legs.

The build phase is also a great time to do more prehab work - core, strength, mobility etc… This helps you focus on letting your legs be more durable so you can avoid injury in the future and perform better in training and thus, in racing.
Over time you’re building a larger fatigue challenge in your legs

While the build phase isn’t a set amount for every runner, it is meant to take your current training rhythm and gradually build it back to your previous training load or building up your long run and mid week longer runs to boost endurance.

GROW by: Hannah

Embodied Running
Listen to your body when it whispers, so you don’t have to hear it scream.

How do we start establishing a healthy relationship with our bodies? We begin to move in the opposite direction of detachment from, distrust of, and disappointment towards our minds and bodies, and move towards the daily practice of knowing, trusting, and enjoying ourselves.

1. Slowly inhale, you’re doing great. Now exhale.
2. Take note of any messages that frame your behavior around running as “good” or “bad”. There’s no need to do anything with these, just notice them.
3. Be compassionate towards yourself.

This year has already looked quite different for me. Last year, my goal was training for a multi-day stage race. I was running 4-5 days a week, back-to-back long runs on the weekends, following a specific training plan designed to prepare me for my epic adventure. A huge goal to work towards.

This year, I’m growing a human being and my running goals have certainly changed. I’ve been learning patience, discipline, motivation, strength, self-awareness, and self-acceptance in all the ways that immediacy, comfort, thrill, equilibrium, detachment, and beating myself into submission could never teach me.

As we move into maintenance this season, let’s give our bodies time to adjust to new normals. Time to process what the last few months have brought us. Time to rest and recover from any injuries, and time to love our bodies enough to listen to them.

With love & gratitude,
Hannah

WEEKLY WORKOUTS

Wednesday Speed / Tempo Challenge
You can run road, greenway or gentle rolling trails.

Your goal is try and negative split your run so that the second half to last quarter of your run is faster than the first half. The tempo portion is the hardest pace you can hold for about 15-30min.

This workout teaches your body how to process the by-products of a hard effort and your mind how to handle prolonged discomfort.

TOTAL RUN DURATION
15km - 40min 10min cool
down & stretch

25km - 50min 10min cool
down & stretch

50km - 60min + 10min cool
down & stretch

SUNDAY WANDERING MOOSE CHARITY RUN
- see facebook event under fall clinic for FULL details.
- please complete the poll to let me know what group you're running in so I can finish organizing and send out final details, including start times and locations. This poll is also posted under the event. Thank you.

#EARNYOURCHECKMARK

1. To earn a bonus checkmark this week add a recipe to our PACE cookbook google doc HERE.
- we are asking for one pot wonders this clinic - soups, stews or crockpot recipes.
2. wed /sunday workouts
3. tag with #breakfree for bonus check marks

"It's okay if you fall apart sometimes. Tacos fall apart and we still love them."

WEEK TWO

9/21/2020

COACHES NOTES

This weeks hashtag is #mynarrative and we are going to focus on the first hour or two of every morning. I encourage everyone to get in touch with your thoughts when you first wake up in the morning and pay attention to the narrative you're the telling yourself. Try this for a week and see what kind of story you're telling or if there is a pattern here that you notice you want to change or tweak.

MENTORSHIP

Nutrition Story by: Kevin M
This week Kevin shares a story on nutrition and how he has adapted over the years to GI issues while on his run and during races. If you can relate - you might find this helpful. (the wind does cut some of the sound at a few places but you'll barely notice with the views)

WEEK TWO WORKOUTS

WORKOUT
This week I am going to mark a route that’s a few KM in Dilworth MTN Park, and you will run laps for 20-30min (30min for those NOT on maintenance) trying to increase your time with each lap. It’s a progression workout.
Each of you will have a card to write your times on, If you each bring a pen it will save us time and be more covid friendly.
I will hand you a card when I do your intro and you can use this card to write you lap times on. I will have the cards prepped, so you just have to add your name and times. They will also have a clothespin on them so you can spread out and clip these to the fence in the parking lot.
The warm up and cool downs will be on the loop in the park or you can run on the road in the residential area. The progression loop will be up the old time trial route we have used in the past.

Out of town athletes, try to choose a loop that's 1.5-2.5km with some hills or a bigger hill. Bring a piece of paper or pen and mark your lap times to try and see if you can improve your time with each lap.

SUNDAY
MAINTENANCE MODE
15km - 90min
25km / 50km - 2hrs

BUILD MODE
15km - 2hrs
25km - 2:30hrs
50km - 3:30hrs

Stay in your lane. Maintenance vrs. Build. Draw off the goal setting, use the fear envelope and put a little extra time and effort into setting things up to be successful and again, feel good for the next four weeks.

COMMUNITY

HAPPY BIRTHDAY'ssssssssssssss!!
- Corinne
- Amanda D
- Katie C
- Mads S
- Michelle H
- Missy B
- Carla M
- Stephanie K

BOOK CLUB
If you would like to join the first ever PACE Bookclub, our first book is going to be
LITTLE FORTRESS
by: Laisha Rosnau

We will host some sort of gathering wrap up to discuss the book and share a beverage on November 19th at 7:00pm. Either in person if we're able to with covid or on ZOOM :) This allows 7.5 weeks to read the book, which is written by a local author and partially set in Vernon. My dad gave me this book for my birthday this year and it was a quick read and I really enjoyed it.

Bring your potential book votes for a holiday season read and January book club and we will discuss and choose the next few books at the wrap up :)

NEWS

Locals Pick-Up Tonight!

5-7pm
657 Raymer Ave
Nimble Bear Racer T-Shirts (all racers can pick up a shirt)
No Bear, Yes Bear finisher medal for those who completed the virtual run
No Horse Yes Horse or No Goat Yes Goat items (shirt / medal) if you haven't yet had a chance to pick-up
Any outstanding clinic or virtual run prizes***

WANDERING MOOSE CHARITY RUN
- Sign up before this Wednesday to GUARANTEE your spot. After that we will open spots to those in the NO Moose, YES Moose community.
- Leaders leading the 21k & 10k Moose course on the original race weekend to help support the virtual runners, clinic participants and raise money for FOSS - the trail building society in Myra Provincial Park.

SIGN UP HERE

WEEK ONE

9/13/2020

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COACHES NOTES:
In this weeks video I talk about letting go of fear and starting the fall clinic breaking new barriers. You'll need a piece of paper, pen, some extra courage and an envelope for this weeks focus.

LEARN
Goal Setting

Those of you who have been taking our clinics this year will be pros at this goal setting exercise by now! I strongly believe in the process of connecting to how you want to feel, identifying what's important to you and making a plan to help you stay on track.
Showing up might be the toughest part of the process for many of us, however if you're prepared to show up and put effort into your goals, doesn't it make sense for you to show up and know why it's important for you to be there and how you want to feel after the workout?
Take a fiver and set some goals for the first four weeks of the fall clinic with this easy template.

REMEMBER: you're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you. Our feelings are how we perceive life. Perception informs how you live...

1. Start by listing some words that describe how you want to feel at the end of the first 4 week block. Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you.

2. Next, identify some examples of things you have done in the past that supported these feelings. These are your supporters and reminders that help keep you on track. For example, making a commitment to try and adapt if needed, but that getting out and perhaps not having a stellar workout still feels better than if you blew it off and then had head chatter about how "I should have gotten out for a run" distracts you and takes away from further positivity and productivity.

3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel.

4. When building your goals for the week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and attainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next.

GROW by: Hannah

Letting Go

In one way or another we’ve all been searching for something. With the start of a new season, I typically find myself searching for my “flow” or rhythm – safety, security, freedom, peace – it can vary from person to person. At times we can find ourselves so preoccupied with trying to get into our flow and pattern that we forget that life can be anything but predictable.

A huge deadline comes up at work – pushing everything we had on our plate back a few weeks, or smoke comes in strong cancelling our outdoor trail runs together. No matter how much we crave what is safe and known, we have to be willing to go deeper – whatever that looks like for us. We have to be willing to trust that even when life doesn’t look the way we want it to, we make a choice to be brave by being present to whatever season we are in, and we will grow.

Whatever “letting go” is for you right now, trust: change is okay. In fact, it’s more than okay. Change is an invitation – to expect that things won’t be the same, but you still find peace. The future is unknown and at the same time, you are still becoming who you were meant to be.

I hope during this time we can soften our hearts to look for moments where coming alive means we go beyond what if comfortable, safe, and known. Allowing ourselves to see that when we open up to possibility, we change. We grow.

Mantra for this month: I am courageously accepting the rhythms of change

WORKOUT
I talk a bit about the workout in the video, however please see google doc for details.

#EARNYOURCHECKMARK #PACETRAILRUNS

- earn two weekly checkmarks by completing (or trying) the Wednesday & Sunday runs.
- earn a bonus checkmark for posting to social media with this weeks hashtag: #fearschmear
- please access the google accountability doc to track your progress.

GOOGLE DOC: CLICK HERE
PASSWORD: PUMPKINSPICE

NEWS

- stay tuned for clinic t-shirt pick up details!
- we will mail all out of town athletes their clinic tees :)
- if you plan to attend the wandering moose charity run - please sign up on the google doc. There is a tab at the bottom of the sheet.

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EARN YOUR CHECKMARK

9/12/2020

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You can earn weekly checkmarks that add up for your chance to win some great prizes throughout the clinic, as well as help keep you accountable. The #EarnYourCheckMark program is totally optional and while you're encouraged to participate, it's not mandatory. Here's how it works...

1. Stay awesome and get outside and run! We offer (minimum) two points per week.
>>> One for completing the Wednesday workout
>>> One for completing the Sunday workout.
You can earn a point by completing the workout, doing a variation of the workout or simply trying your best. No need to post to social media. Everyone earn two points per week by trying the Wednesday and Sunday workouts. It's easy!

2. You can earn bonus checkmarks by posting to social media using the two baseline hashtags (#pacetrailruns & #earnyourcheckmark) as well as the weekly hashtag from Coach R.

3. You can also earn bonus checkmarks when you participate in any weekly challenges. These are also optional.

4. Check off the challenge sheet with the appropriate points beside your name. Each point counts as an additional draw ticket. It's the honour system - in pace we trust. xo

We have a google document set up where you can add your checkmarks. There is a column where you can accumulate your bonus points, as you go.

CLICK HERE to view the accountability document.

LIVE WATCH PRIZE DRAWS
- We will host 2 live watch draw prize parties.
- There will be 4-6 winners per block.
- Please note that you can only win once per clinic. xo

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CLINIC SET UP

9/12/2020

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This blog entry covers the different platforms we will use to communicate with you this fall. Please ensure you read through all the information. Thank you.

MAILCHIMP
- Email platform used to notify participants of any new content.
- Emails usually sent every Monday with information for the week.
- You have the option to read the content in the email or click the link to take you to the website to watch the weekly video and recap.

WEBSITE
- www.pacesportsfitness.com
- from the homepage, click on "clinics" / "fall clinic" / click box in heading.
- the weekly video and video recap will be posted here, along with any other mentorship videos.
- there is also a "performance centre" under "clinics"
- this is where you can access online training videos and training plans to follow during the clinic.
- type in the password: PUMPKINSPICE for either of these password protected areas.

GOOGLE CALENDAR
- The google calendar is where we post details for the Wednesday & Sunday workouts, training blocks, challenges, bonus checkmarks and any scheduled live watch events on facebook.
- It's VERY important that you check the google calendar before EVERY workout to ensure you catch any last minute updates on parking or location changes etc...

SETTING UP GOOGLE CALENDAR
- Accept the invitation.
- Open the invitation on your computer. There have been issues with people trying to open it on their phones first. Once you accept and open it on your computer, you should have no issues accessing it on your phone.

GOOGLE DOC
- Point tracking system for our Accountability Challenge.

FACEBOOK
- We use facebook in our clinics now, more than ever as it serves as a strong community / engagement component.
- While it's optional, there are certain things you will miss out on if you don't have an account.
- We steam our live watch parties, music trivia, yoga and more.
- If you don't have facebook but want to create an account just for the clinic, please email send me your facebook profile name (it can be anything) and I can add you to the private group.

If you have any questions or need assistance accessing these platforms, please email Hannah, our engagement coordinator at hannahpacetrailruns@gmail.com

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Forward>>

thank you for choosing p.a.c.e.
LET'S RUN!

WEEK FOUR

WEEK THREE

COACHES NOTES

LEARN

GROW by: Hannah

WEEKLY WORKOUTS

#EARNYOURCHECKMARK

WEEK TWO

COACHES NOTES

MENTORSHIP

WEEK TWO WORKOUTS

COMMUNITY

NEWS

WEEK ONE

EARN YOUR CHECKMARK

CLINIC SET UP

Author

Archives

Categories

thank you for choosing p.a.c.e.LET'S RUN!

WEEK FOUR

WEEK THREE

COACHES NOTES

LEARN

GROW by: Hannah

WEEKLY WORKOUTS

#EARNYOURCHECKMARK

WEEK TWO

​COACHES NOTES

MENTORSHIP

WEEK TWO WORKOUTS

COMMUNITY

NEWS

WEEK ONE

EARN YOUR CHECKMARK

CLINIC SET UP

Author

Archives

Categories

thank you for choosing p.a.c.e.
LET'S RUN!

COACHES NOTES