Thank you to everyone who participated in the PACE Enduro yesterday. It was a challenging day and athletes pressed on through hot conditions and a tough course.
Thanks to my Dad for volunteering his time for set up + timing. Chris and Ellen ...for their marking expertise and Stephanie for making the energy balls at the aid station. As well as those athletes who helped clean up at the end.
Thanks to everyone for the tasty items for the pot luck. We are so lucky to have such a great running community to spend a day like today with. #morefunwithfriends #groupmotivation
Tough conditions for all groups out training with PACE this morning. We woke up to lots of snow and full winter conditions. The trails were super icy and kudos to the amazing leadership team for their guidance and extra support for all the runners.
High fives to the athletes out braving these conditions and working hard for 1.5 to 4.5hrs depending on the group you were in. Motivation was high and as always, so great to see group motivation at its finest.
Here are some shots from the 4.5hr group that Chris and I lead today. Shout out to Cory... This marked his longest run EVER. #awesome
3 week countdown until the spring trail running clinic with PACE Sports Fitness starts. The weather is starting to warm up. The trails will soon be clear and calling!
Join me and the amazing PACE team for 12 glorious weeks of trail run...ning. Make new friends and have fun while exploring some of Kelowna's nicest off-road areas.
3 different distances to train for. 15k / 25k / 50k
If you are currently running 30-45min 2x's per week you have what it takes to join the 15k training group!
Long runs we split into two groups per distance to provide a comfortable training environment for different fitness levels.
Wednesday - speed & injury-prevention/core/stability/mobility sessions
Sunday LSR - long steady runs
Separate uphill & downhill workshops with video analysis included
2x weekly training & information newsletters will the latest tips on running and health
Time Trials - with aid from Hammer Nutrition
New training locations & workouts
Access to a professional running coach
And more... www.pacesportsfitness.com for full details
Limited Spots. This clinic fills fast. Join with a friend today!
We are so excited and happy to welcome Hammer Nutrition on as an official partner of PACE Sports Fitness Events & Races this year.
Athletes on the PACE scene participating in the Mountain Running Camps, Races, Time Trials and charity events will be fueled by a variety of awesome Hammer products.
Sign up for their newsletter to stay informed with the latest news.
Join me this Spring for a NEW clinic on the PACE scene and train for your first 5km trail race (Spring Rush) which will take place in Kelowna on April 27th in Rose Valley Regional Park. This 8 week walk/run clinic is suited for those individuals who are new to running or returning from an injury and need a gradual build back to consistent running.
This is a great way to stay motivated, spend time outdoors, learn some new trails, build confidence, build fitness, train for a race goal, create long-lasting running habits and have fun!
SOME OF THE GOODNESS THAT'S INCLUDED:
1. 1x weekly group run;
2. 8 week learn to run program, complete with 2 other walk/run workouts to follow on subsequent days of the week;
3. 8 week strength training program you can follow at home or in a gym;
4. Weekly information & motivational newsletters;
5. Video analysis;
6. Access to professional running coach, Rene Unser;
7. Motivational group training to keep you accountable;
8. Discount on your race entry into the Spring Rush trail race hosted by PACE.
This clinic will cap at the first 30 registrations. Registration and full details will be posted on the website soon. Check back often!
I love trail running. I also love helping others learn to trail run and I look forward to exposing people within our community to the wonderful world of trail running.
Completion of this learn to trail run clinic is also a great way to move into the 15k training group in the summer trail running clinic. It's a great way to keep you connected to your running goals in 2014.
I hope to see you in March. Together we will make running FUN!
Starting to get excited as we are one week away from a fresh start with the PACE clinic series for 2014.
We do more than run in this clinic. Wednesday's speed sessions are followed by injury prevention exercise as we target mobility, stability and strength. We follow the session with some yoga and foam rolling for a complete workout. Sundays target endurance as we start to build our base up for the upcoming season and goals.
Pre-requisites are outlined on our website o...r you can email me if you have any questions.
Start off the year with group motivation, work with a professional running coach and make training fun as you push through the last bit of winter.
Spring will be here before you know it. Starting the spring season well balanced will lead to a stronger season and also reduce injuries.
PACE gift certificates are now available for the holiday season. Does someone you know love to trail run? Why not give them a customized gift certificates for a PACE trail running clinics or Mountain Running Camp.
Simply email Rene!
1. Pace yourself. Give your body time to warm up and adapt to cold weather running;
2. Wear appropriate footwear. You want to avoid getting your feet wet as this often results in cold feet. Having said that, merino wool running socks are insulated and will help keep your feet warm even when wet. Make sure the grip, cushioning and support isn't worn out on your current shoes. I am excited to try my new spikecross 3's from Salomon this winter!
3. Stay motivated :) Running with a group or having a running buddy will help keep you accountable. It's harder to stay in bed when you know you have a bunch of friends who will be heading out. Stay positive and remember your winter miles are for a reason... they will pay off big time when the spring weather and race season rolls around;
4. Layer, layer, layer! The trick is to dress like it is approx. 20 degrees warmer than it actually is which will help you avoid overheating and sweating... which translates to wet clothing. The last thing you want in cold weather conditions. Always start with gloves and a hat.
Your “base layer” should fit snugly and wick sweat. (I like to use a light merino layer because merino is insulated, if it does get wet from sweat, it will still keep me warmer than other materials)
A “mid layer” should insulate and keep body heat from escaping.
The “outer layer” should be wind-resistant and/or waterproof in case of rain or snow. The goal here is to have your clothing adapt as you warm up and cool down and to changes in the weather being prepared to layer down and adapt as needed.
5. Remember to fuel and hydrate. Often people think because they don't sweat as much in cold weather that they aren't working as hard and often underestimate their fuel and hydration needs. Not only is this important to maximize the potential within your workout but it aids in recovery. Aim for 8 ounces every 20-30min and a snack or gel every 30-45min as a basic guideline.
6. Post-Run Bliss. You did it! You got out there and braved the cold and you feel fabulous after your run. Now's it time to get out of your wet, cold clothes and celebrate inside with fresh dry, warm layers, a good stretch and don't forget to focus on recovery fuel and hydration as close to the finish of your run as you can.
It's easy to run in spring, summer and fall when it's nice outside and there is ample daylight and sunlight. The winter months will fly by faster if you kick your butt out the door and keep moving. Hope these basic tips will help you tackle mother nature and enjoy your winter training sessions!
We had a hearty turnout for the workout tonight! Awesome to see so many people show up considering it was on the road. LOL
I try to use a diversity of locations within my clinics so that you all have different places to go back to and can duplicate a workout or simply have familiarity in returning to. I hope Bankhead School will be a handy place for a lot of people to head back to down the road.
The workout was a warm up over to Knox mountain and I then a set of hill repeats before finishing with a tempo paced run back to the school. The efforts out there tonight were really solid. You guys looked strong and steady with each repeat. I could see a lot improvements from when the clinic started 6 weeks ago which is awesome.
The energy was also on fire tonight! You all made it look easy, as you crested the hill and ran right up to me for a friendly high-five. Was it the quote cards you pulled before your workout? Did it slow down our thoughts so you could focus or simply lift your spirits before you set out? Either way, I was a proud coach at the top of the hill with my cow bell coaching you all on...
Hope you all had a good stretch and did some body rolling at home after the session tonight.
Have fun at the Greenway Phase II this weekend. Don't forget I am away! I look forward to seeing you next Wednesday.