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It's been incredibly inspiring to see all of you continue with your training, races or not. Congrats to each one of you on your Enduro fun this past weekend - whatever that looked like for you! We're cheering all of you on for your continued Virtual Races.
Here are some links and information to some of the "virtual races" and fun things that PACErs have been joining, and have been up to:
Think about all the steps it took to get here. Think about where you were when you started, and where you are now. You have grown, and you have come so far. You may not be able to take that trip right now, or plan for that race this summer, but you are still traveling. You've taken so may steps it's impossible to count them all. Perhaps this is why it is far too easy to lose track of our progress because the actual act of progressing comes naturally to us. Progress itself is movement, and because we are always moving in one way or another, this very consistent act begins to lull in the background. You have shown up to the day, You have given your all to things great and small. May you always remember that even when you are not taking the trips you are longing to take, you are still on the journey. You are still practicing both small and great acts of courage each day. You have come so far on your own journey. Be proud of yourself, and of each step you took that you got you here today. Be proud of your progress. With much love & gratitude, - Hannah  We all know that our mind plays a big role in our performance and often negative thoughts override sections of our training.
Resistance leads to thoughts that are notorious for holding you back and limiting your performance. Resistance is your inner critic. She will not only ruin your best intentions, she will also pull you into negative self talk and give you 800 excuses that leave you in doubt. It's important to know that resistance affects everyone in different ways, however doesn't leave anyone out. Everyone who dares to chase big dreams or create challenging goals will experience moments where you fell like you have let yourself down, where you perform poorly and ultimately blame yourself for the outcome. So how can you learn the coping skills required to help keep resistance from sabotaging everything you're working so hard to achieve? First you have to learn to recognize it. It often shows up as fear of failure, procrastination, indecision, distraction, negative self talk or drama. Building up consistent training, sticking to a program and focusing on your goals will help, however it's also important to do weekly, bi-weekly or monthly check in's to help keep peace of mind. RESISTANCE EXERCISE Take a piece of paper or create two columns on our computer. One for NEGATIVE thoughts and one for POSITIVE thoughts. 1. Set a timer for anywhere from 2-5min and write down all your negative thoughts, no matter how irrational they sound. 2. Take a moment to reflect on what you wrote down and identify the negative chatter that might be holding you back or interfering with performance. 3. Next replace the negative thoughts with rational, positive thoughts. The goal is to change the conversation and move forward! VIDEO RECAP Watch this weeks video to hear more about the following: CONNECT
COACHES NOTE / MOTIVATION STATION DON'T LET "PERFECT" BE THE ENEMY OF GOOD. A GRAND JOURNEY. LEARN "Do it later." "It's too hard." "You are too slow" Resistance... learn to embrace it and turn it around to get more out of your performance and wellbeing. MENTOR Read more about resistance and learn how to embrace it HERE. GROW
VIRTUAL WEDNESDAY Standard stamina workout but one that's new to PACErs. You're ready for it! 9min set with gradual increases every 3min. You rest for 1-2min (can walk if needed) before repeating the next 9min block if your training group calls for it. VIRTUAL SUNDAY Final back to back challenge of the clinic! You can choose how you want to break up your total run time into 2 days. Don't forget the final Facebook Live Watch Party / Prize Give Away & Clinic wrap up Sunday at 8pm. HASHTAGS / BONUS CHECKMARKS #PACETRAILRUNS #EARNYOURCHECKMARK #AGRANDJOURNEY #COMEHOMEPROUD VIDEO RECAP Watch this weeks video to hear more about the following: CONNECT
COACHES NOTE / MOTIVATION STATION 'Start Where You Are"... LEARN Practice uploading one of the following GPX routes into your watch for this weekends Virtual Enduro! (or you can make / choose your own). Click on the route below and *save the GPX file* and then upload to your watch. You can review Steve's video HERE. KUIPERS ROUTE = 10.8km / 386m KNOX ROUTE = 8km / 468m GLENMORE HIGHLANDS ROUTE / 6.7km / 300, MYRA BELLEVUE ROUTE / 9.8km / 350m (estimate) MENTOR Uphill technique video coming before Saturday! GROW
VIRTUAL WEDNESDAY & SUNDAY RUN INSTRUCTIONS Workout details explained in the video above. One stop shop this week! Join me for a fun virtual race challenge that is free and hosted by Plan B, the event company I work for in Germany. Details are in the video. Here's the link to register: REGISTER HERE! HASHTAGS / BONUS CHECKMARKS - BONUS POINT - SEND IN YOUR VIDEO - What are you doing differently in/after isolation? - tag photos with #EarnYourCheckmark / #PaceTrailRuns / #STARTWHEREYOUARE Things are changing. The skies are beginning to clear, we are slowly getting together in small groups, and we are navigating our way into our ‘new normal’. This week, take a moment to notice the changes over the past few months. Is there anything that’s different about your life since the beginning of Covid? Can you look back and see that all along, even when it may not have felt like it, you were growing? Are there attitudes, habits, rituals, or routines that you might want to carry over into the ‘new normal’? Have there been any changes in how you spend your free time? As human beings, we are so adaptable. We are able to become adjusted to new conditions. We are so much more resilient than we think. So lean in. Change can be safe, change can be good, change can allow us to experience freedom. With love, Hannah  What are you doing differently in and after isolation? Is there anything you want to carry over into the 'new normal'? Text me your video at 250-863-0110, or email me.
VIDEO RECAP (3min): - bread & butter workout Wednesday. Steady effort, accumulative fatigue. - changes to the vertical weekend. - added #GetTheVertBeforeTheVertGetsYou - Setting the tone for the the next three weeks and last build block of spring!! ULTIMATE POST WORKOUT RECOVERY ROUTINEVIDEO RECAP - always have a drink ready for after your hard workouts / races with combo of carbohydrates and protein. - take it within 30min of finishing your workout to take advantage of the recovery window. - use the next hour to focus on rehydrating and eat a post workout meal. It takes time for nature to change things into what they're becoming. It takes time for things to develop. Be patient with yourself and life. Trust the process of growth.  Just as the world changes around us, so do the circumstances and situations in our lives. We are led to our next lesson, our next adventure. There's no need to deny change, to fear it or to fight against it. Change is inevitable. Just as the earth is in constant motion and transformation, so are we. Sometimes change happens slowly, steady, gradually, and other times it can feel abrupt and eruptive. Too often I feel we resist it. When we can learn to stop fighting it, we can learn to embrace it.
Be patient with yourself. Each step of the process of growth and change is important. You're nurturing and nourishing the seeds of change. So keep looking forward. Keeping coming alive in these moments. Keep remembering that every small step forward counts. The time spent in the quiet, reflective moments will bring clarity. Change is inevitable - and look at how much you've grown over the last couple of months. With love, Hannah |
AboutThis space will essentially become a diary for the spring clinic. I will be uploading weekly videos to share information, motivation and instructions on particular workouts or the new clinic format. Archives
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