Week Seven

VIDEO RECAP
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.

BIRTHDAYS
Happy Birthday song for Shane & Julia - "Shulia" xo

COACHES NOTES
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.
 
EXTRA TIPS
Don't forget the 10 Essentials!
Headlamp & extra batteries. 
Hand warmers/toe warmers
GPS device
Second layer of insulating vest
Second pair of socks/gloves in a ziplock bag!  

WEDNESDAY WORKOUT
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.

PLEASE REVIEW!

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.

GOOGLE CALENDAR
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!