Don't forget to register for the Winter Clinic that starts on January 7th. Limited to 50 spots, this clinic fills each year. We have changed the format from 8 weeks to 14 weeks too, so if you miss you on this one, you'll have to wait until mid-April for the next clinic.
Wednesdays is speed & strength training. Sundays are endurance training with the PACE Team of leaders. Coach Rene will email you dryland exercises that are run specific and focus on injury prevention and stability for you to do at home or at the gym throughout the clinic.
Please don't feel intimidated to start running with PACE. Although it's normal to feel nervous, we have new people joining PACE every clinic and they all have varying fitness levels. Soon, the support of Coach Rene and the Leadership Team, along with the friendliness of the group will make you forget you were nervous and you'll be loving it!
We also break our long runs into 6 different groups. Basically we have a beginner/intermediate and an advanced group for each distance. We break our clinics into 15k, 25k or 50k. These are the distances you are training towards. Not where you need to start. We do our best to ensure that you're running in a group that is similar fitness and experience so that everyone feels comfortable and can maximize their experience and fitness.
The votes are coming in for the 2014 PACE awards and there are some close categories this year! Everyone is welcome to vote, even if you're not attending the Christmas Party. It is just a fun way we can all participate and support our fellow runners through acknowledging their hard efforts. Awards will be given out at the Christmas Party.
The Christmas party is full but you can still get out and celebrate with the PACE crew on December 14th at our CHARITY RUN that supports the Kelowna Community Foodbank.
The #BG50 is now full. Thank you to everyone who has jumped in with both feet to either run the ultra or who helped support it by recruiting friends and/or sharing via your social media feeds. I am totally inspired and motivated & will do my best to make your investment and dedication to this event memorable.
If you missed out on the 50k, you can still register and go on the wait list & there are still 12 spots left in the BG25k & room in the vertical climb.
Thanks to RED Mountain Resort for backing my "big idea" and getting behind us as the hosting sponsor. They have been incredible to work with so far and are equally excited for the event. Rumor has it... some of the team from RED might be toeing up too!
PACE Team. I you guys. Trent, Nathan, Jamie, Carrie & Ian were instrumental in helping me set the course and gather GPS in October. Us gals packed our poles and away we went on foot. The three boys did the route on their MTB's just because they wanted to. Then they hiked up and up the peaks in their cleats, spandex and helmets. Yea, you can count on the event being fun with people like this driving it forward.
I hope everyone that is now registered can keep all the "buzz" going and put that energy into their training. "The mountains are calling.."
Sunday marked the 5th and last ENDURO race of 2014 PACE season. The ENDURO series was something I introduced this year to help challenge my athletes and provide a safe place to practice all their race tactics from pacing to gear to fueling. Basically, I hosted 5 mini races for the athletes taking the current trail training clinic.
For the last race, I shortened the course to 6.5k & approx. 200m climbing so that runners could do shorter laps and more of them this time of year to stay motivated. It was cold out and there was also a rather challenging downhill I put into the route this time. We had about 30 athletes participate and they did amazing. It was great to see people setting their lap goals and sticking to it or adding one more after they got moving. Lap times were consistent and steady which is great for this time of year. We celebrated and visited over a nice pot luck afterwards and put the Enduro series to rest until 2015.
I want to thank all the athletes who participated in one or more of these this year. Kudos to Judy who, to my knowledge, is the only PACE athlete who completed all 5 and has her medals to prove it. What an accomplishment.
I also want to thank my volunteers. My Dad for his help with set up and timing. Dave for helping with misc jobs and team support. Stephanie for making homemade energy balls from the Whitewater Cookbook for runners to enjoy at the aid station. (and maybe my Dad and I as we waited for runners in-between laps) Daryl came out and took photos and Natasha who helped score in the winter version.
Lastly, to my team. Always there to help with course marking or sweep if I needed it. And Ellen and Mike, spouses who were put to work the one enduro where our flagging was vandalized.
It was a fun Enduro Race Series and I am already planning the route and changes for 2015. Here are some inspiring photo recaps.
This Sunday marks the last Enduro race of the PACE season. NEW to the PACE training scene in 2014, I added this concept to the clinic series in an effort to provide my athletes with real race scenarios, so they could practice pacing, fueling, strategies etc.. before their upcoming races of the season. It also became a bench mark for athletes and a great tool to test progress from clinic to clinic or training block to training block for those who participate in the full clinic series. Not to mention a really fun way to train!
The course for 2014 is 9km & 700feet per lap. The 15k training group does 1-2 laps. The 25k training group does 2-3 laps & the 50k training group does 4-5 laps.
We finish with a social pot luck.
Thanks to everyone who came out to the Gore-Tex Transalpine info session last night. Looks like we have a lot of interested folk from Kelowna + PACE. Super exciting!
I am offering an accommodation packaged to the first 8 teams to confirm they are registering. I will book all your accommodations before and during the race in 3-4* guest houses all within walking distance to the start/finish. Email me for details or to confirm your spot! firstname.lastname@example.org
Thanks to my good friend and talented artist/designer, Nathan Karsgaard for his creativity behind the name and logos for the new race I am directing this summer in Rosaland, BC. If you like this... Wait until you see the shirt!
Saturday April 25, 2015
Looking for a feisty early season race to beef up your mental game, strengthen your legs and build your endurance & speed? Look no further. Spring Rush is a super challenging & ridiculously gorgeous trail running race in West Kelowna, BC. Selling out in the first year... this race left runners not only exhausted, but overjoyed!
The 27k is notably one of the hardest of it's distance within BC with 3600 feet of technical and steep terrain. The 16k is no small potato either with almost 2,000 feet elevation gain and even our 5km course has a whopping 800 feet in it! The terrain in all 3 distances has approx. 95% single-track and seriously... the nicest damn views all around. Oh! And we give away homemade apple pie as prizes.
Registration is now open thru Ultra Signup and early bird pricing is in effect until December 31st! Register for the winter trail running clinic with PACE Sports Fitness & receive 25% off your race entry.
We also have a fun announcement in the works for Saturday evening, after the race. So plan a road trip. Bring your friends. Come visit beautiful wine country in the Okanagan Valley and get your run on in Rose Valley Regional Park. The PACE team looks forward to seeing you!
Join Trent & I for a social 90min cross ride from Kelowna Cycle on Pandosy on Tuesday Nov. 11th at 9am. We'll go for a fun ride & finish with coffee afterwards. Poppy's encouraged :)
The maintenance clinic is well underway and I just have to say... we are having a blast! A lot of people feel burnt out this time of year & it's natural to want to take a bit of a break. Work on strength. Cross-train and detach from the vigors of your training season. It is, however beneficial to keep your legs running to some degree. This is what we focus on in the M.C. Fun. Social. Interesting. Motivational. It's easier on your joints, tendons and muscles to fire them back up again if you keep some running into your program. This can mean running as little as 20-30min 1-2x's per week or maintaining a moderate distance run (like we do this clinic) to complement your cross-training.
All seriousness aside... this clinic is also just really fun and keeps the PACE family connected. Yea, we're a pretty tight-knit bunch.
This past week we did a fun hill session on Wednesday and moved our "long" run to Sunday. I coached a special "booster workout" for people to have the option to run 9 to 27km and we finished with a pot luck at my house after. It was a beautiful day. We had a little Halloween theme put on the event and mostly, it was just a really great way to spend the morning with friends.
Thanks to everyone who participated and for preparing such delicious food!
Mark your calendars! December 19th we will be celebrating the 2014 season with our fellow pace friends and family. Spouses are welcome (of course!) or you can bring a guest. If you participated in a pace clinic, spring rush, autumn rush, charity run, maintenance day, received personal coaching or volunteered in 2014 - you're invited!
There are limited spots, so please RSVP to reserve your spot. We will have our traditional slidshow which always brings back fond memories and inspires us for the new year ahead. As well, we have a fun awards ceremony and you can cast your vote (even if you can't come to the party) online.
It's been a full year! Let's celebrate :) CLICK HERE for details.