WEEK TWO

​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. ​​
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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) 
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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.
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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 :) 
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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