WEEK FOUR

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

1. 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.
2. Live Yoga with Nina on Wednesday at 8pm on our Facebook Group page. Earn a bonus checkmark!
3. 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.
4. HASHTAGS: #StopDoingList #ForagingFriends #EarnYourCheckMark #pacetrailruns