VIDEO RECAP:
- story from my childhood about coffee and smoking a cig.
- choosing to show up and the positive impact it's having on our community
- goal setting
- rest week - listen up, rest up and let the week whizz by.

WEDNESDAY WORKOUT
- soak up the rest week speed intervals or go for an easy 30-60min recovery run and cruise around.

HASHTAG REVIEW 
- #pacetrailruns 
- #earnyourcheckmark
- #simplethings
- #broga  (Wednesday only)
- #thenextfour (Sunday only)  ***please note the change to "the" next four***

MOTIVATION STATION
#simplethings

Run 2x's per week aiming for the Wednesday and Sunday workouts, however adapt as needed and celebrate every step! This earns you two checkmarks!

1. We're entering a new training block and we're calling it the #thenextfour. Our goal session under the "learn" section is all about reflecting on the first four week and getting in touch with how we want to feel when we get through the "next four" weeks. Be sure to add #nextfour to your posts this week!

- #pacetrailruns 
- #earnyourcheckmark
- #simplethings
- #broga  (Wednesday only)
- #thenextfour (Sunday only)

It's really easy when we feel good to just go with the flow and ride the wave. This works well until we crash and then lack direction or being in tune with where we're headed.

Goal setting can help keep you track but it also helps you feel better, overall. If you don't know where to begin, start here and now. You can whizz through this exercise or take your sweet time! Either way, you'll gain more insight and hopefully more direction which will in turn help you feel better when you look back at the next four weeks of training.

This is a build off of the first four week goal setting. New insights are highlighted in red.

1. Start by reviewing the words you listed that describe how you wanted to feel at the end of the first 4 week block. Ask yourself if these still apply? Were they effective and did they motivate you? If so, you might choose to keep them. If not, you may choose to reflect and establish new ones. Perhaps you end up with blend of old and new.

Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you.

2. Next, identify some examples of things you did within the four weeks of the clinic that supported these feelings. These are your supporters and reminders that help keep you on track. For example, making a commitment to try and adapt if needed, but that getting out and perhaps not having a stellar workout still feels better than if you blew it off and then had head chatter about how "I should have gotten out for a run" distracts you and takes away from further positivity and productivity. 

3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel. Take note of anything that steered you away from feeling how you wanted so you can try to eliminate these in the next block.

4. When building your goals for the week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and obtainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next. If you did this in the first four weeks - BRAVO and keep it up! If you only choose to do one of these points this block, do this one.

Congratulations to all the winners of the first training block's accountability challenge! Of course, the best prize of all was that collectively we earned 587 checkmarks in 4 weeks. Wow!

Here is a list of the prizes and winners for this block. Please note that one you win once, you can't win in another block until a new clinic but your checkmarks can still be earned! 

Salomon Clothing: Nicole T
Suunto Buff & Salomon Pen: Sarah M
Hammer Vanilla Gels: Carolyn
Salomon Headbands: Carla
Salomon Hat: Jennifer G
Hammer Nutrition $100 G/C: Erin H

There is a philosophy in Yoga that talks about how we do the work now, to avoid future suffering. Remind yourself that it may take time to see and feel the change in yourself, in your body, in your running, but you are on the right track. You are free to rest, and trust. Being patient is the key to staying in the moment. And patience is also the key to moving out of dwelling on how much everything hurts into gratitude, joy, change, and trust.
With love,
Hannah

T-SHIRT DESIGN: MERCEDES MINCK

CLINIC SHIRTS
In an effort to hand out the clinic swag, we have set up a curb side pick up option. We understand this takes effort on everyone's part to help us streamline this task and we appreciate your cooperation. 

​If you missed picking up your winter clinic t-shirt, we will have these t-shirts available, as well.

WHERE & WHEN
- The Kelowna Apple Bowl parking lot.
- Wednesday May 6, 2020

CURB SIDE PICK UP DETAILS
- Stephanie, Trent and I will have three tables set up, each 6 feet apart.
- We ask that you choose a line and stay 6 feet apart in the line-up.
- The next person in line can proceed to the table to pick up their swag. Our team will need just a minute to check the list and grab the shirt size you ordered.
- We will provide hand sanitizer and ensure the products are handled in a safe and healthy manner.
- You cannot exchange sizes, sorry. I have ordered the size you requested at registration. Hannah put out an email to people if they wanted to change their size based on the t-shirts fitting a bit larger this time and we have used that information.
- As tempting as it might be to loiter and hang out because we miss each other so much, we ask that you pick up your swag and avoid hanging out after wards. I know this will be hard.

We have assigned pick up times based on your last name and we ask that your try to accommodate your designated time the best you can. (see below) *You can pick up a t-shirt for someone else if you want to. We just need their name(s) when you approach the table* 

6:00pm to 6:15pm
Last names A - F

6:15pm to 6:30pm
Last names G - K

6:30pm to 6:45pm
Last names L - R

6:45pm to 7:00pm
​Last names S - Z

MENTORSHIP (*forgot to mention this in the video, sorry)
-breath awareness, per the intro to breath workshop. 
​- practice during your warm up this week. 
​- click HERE for the details.

ACCOUNTABILITY 
- this weekend I have added a hashtag: #positiveattitudechangeseverything -
- Click HERE for week four bonus points details.
-  #positiveattitudechangeseverything & #pacetrailruns & #earnyourcheckmark 
​- don't forget to check off your workout on the google accountability sheet BY 6PM SUNDAY!

                      ***FACEBOOK WATCH DRAW PRIZE PARTY SUNDAY 7:15pm***
​

MOTIVATION STATION
#YouHaventLostYourPlace

"Sometimes when life shifts and changes it can feel like we lost our place..."

A short and insightful reading from "Journey to the Heart" by  Melody Beattie about letting change happen and moving through it.

WORKOUT DETAILS
- shift from hills into speed for the next training block.
- details on todays workout.
​- check the google calendar for more information.
- #pacetrailruns #earnyourcheckmark #YouHaventLostYourPlace 

BASELINE FUELING

As a running coach, I am always amazed to see how many athletes down play their fueling. Over the years, I have come to the conclusion that on one side of the coin, there is a general lack of knowledge and the other side of the coin, most people find it easier to just "wing it".  

Let's face it... it takes time and a commitment to learn, a willingness to experiment and openness try new things.  To top it all off, this has to somehow fit into our busy schedules when all we really want to do is run...

So in an effort to help my athletes learn how to put the right fuels into their body, in the ideal amounts and at the right time, I have come up with an exercise I called "Baseline Fueling".  

Essentially, it's a basic worksheet that helps athletes plan out and prepare their fueling plans and provides a baseline from which they can then tweak and adjust as their training continues.  I think it starts to really hit home once they lay out their fuel and actually see their calories laid out in-front of them.  Suddenly they realize that the 2-3 gummy candies they
have been eating every hour doesn't add up to much and how they grossly underestimate the amount of fluids they consume.

In order for this worksheet to be truly beneficial ... athletes, of course, need to be committed.  Not only do they need to "start" this exercise, but they need to come home after their training run or race and weigh in on how well it went, where they potentially went off course and/or what worked or simply didn't.  The idea is to then make any necessary adjustments, write out a new plan for the following workout and give it another try until they have success.

P.A.C.E. BASELINE FUELING WORKSHEET 

DATE:  
ACTIVITY:  
DINNER:  
BREAKFAST:
TOP UP PLAN: 
HOURLY PLAN: 
SUMMARIZE YOUR FUEL:

WHERE TO START?
The following is an outline providing some very basic tips that will dramatically help improve your performance.  This information can also be found online, in the Hammer Nutrition "The Endurance Athlete's Guide to Success" PDF.

1.  Caloric Intake:  120-180 calories per hour *rare circumstances may require slightly more.  Fuel with complex carbs and not simple sugars (such as sucrose and fructose). Complex carbs allow you to absorb more calories and use them for energy, opposed to simple sugars.
2.  After 2hrs of training, your fuel should incorporate a mix of protein at a ratio of about 8:1 carbs:protein. (5-15% calories come from protein)
3.  Hydration:  keep fluid intake during exercise between 16 and 28
ounces per hour.  
4.  Electrolytes:  Replenish, not replace.  You lose up to 2 grams of sodium per hour, burn up to 900 calories hourly and sweat up to 2 liters an hour. Your body cannot replace fluids and nutrients at the same rate it depletes them. Replenish electrolytes with a balanced formula (not just salt) in amount appropriate for conditions. i.e. 2 endurolytes, 1-2 endurolytes extreme or 1-2 endurolytes Fizz per hour.
5.  Pre-Exercise Fueling:  Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.  
6.  Top up plan:  the goal is to keep your glycogen stores topped up from the time you eat breakfast to the time you start your run or race.  If you're race is early, don't sacrifice sleep to eat.  Instead consume a small amount of supplemental fuel, such as 1 hammer gel, about 5 minutes before starting.
7.  Recovery:  Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes. Be sure to include 30-60 grams of high quality complex carbs and aim for a 3:1 carb/protein ratio.  Try Hammer Nutrition Recoverite.

Dialing in your fueling takes time.  Every "body" is unique and we all require a slightly different approach. I hope the baseline worksheet will help motivate you make improvements or simply provide reassurance that what you're doing is working.  

Use code: PACE20 for 20% off online orders on the Hammer Nutrition Canada website.