Category: CHECKMARKS

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."

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

0 Comments

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

WEEK THREE

COACHES NOTES

LEARN

GROW by: Hannah

WEEKLY WORKOUTS

#EARNYOURCHECKMARK

EARN YOUR CHECKMARK

Author

Archives

Categories

SPONSORS

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

WEEK THREE

COACHES NOTES

LEARN

GROW by: Hannah

WEEKLY WORKOUTS

#EARNYOURCHECKMARK

EARN YOUR CHECKMARK

Author

Archives

Categories

SPONSORS

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