WEEK FOUR
It's a big week! We are wrapping up the first training block of our first ever virtual clinic! It's been a lot to absorb and everyone has been challenged with new ways of approaching and thinking about their training under these unprecedented times. 

This Sunday, I will also do a quick FB live watch party to announce the names of the prize winners for the first accountability block! So naturally, we have a bonus-bonus way to earn an extra check mark before the grand draw on Sunday...

WEEK FOUR / BREATHWORK BONUS #1
Attend the FB live watch party hosted by Natalie Bishop this Wednesday, April 22nd from 7:15pm to 7:35pm. (20min)

1. open up the 2020 Spring Clinic Group on Facebook.
2. follow along Natalie's virtual breath workshop from 7:15pm to 7:45pm to earn another bonus check mark this week.
3. If you can't make the session at 7:15pm, however watch / follow along at your own time you can still earn your checkmark via the honour system :) :) 

POSITIVE ATTITUDE CHANGES EVERYTHING BONUS #2
This weekend will be the hardest long run of the clinic so far, for many of us. Not only does the volume increase (again), however we're entering this weekend tired and the newness of the virtual challenge is wearing off a little. Therefore, we thought we would bring it back to our roots for that extra depth of motivation.

Remember - the #earnyourcheckmark and bonus checkmarks are intended to be fun only and are not a competition. It's totally okay to participate in all of the challenges, or only a few challenges or no challenges at all. You can jump in and out of the challenges. 
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Imagine running without feeling breathless or being hungry for air…

​Breathlessness is often the most significant limiting factor when exercising. A carefully designed program involving diaphragm alignment, rib cage mobility, and specialized breathing techniques can aid in the delivery of oxygen to cells, reduce breathlessness and take your running to the next level.

Unconsciously your breath has the power to keep you alive. With conscious awareness and the freedom to breathe as your were created to breathe, your breath has the power to change the outcome of your life (and your running!)!!!

Join us on April 22nd as we explore Breath work for runner with Natalie Bishop via Facebook LIVE WATCH PARTY this Wednesday from 7:15pm to 7:45pm.

Breath Awareness: Begin to pay attention to how you are breathing.
1) Notice the length of your inhales and exhales
2) Notice the length between inhale and exhale
3) Notice where you feel the breath creates movement in your body ie: shoulders, upper/lower rib cage, belly.


WARM UP PRACTICE
You're encouraged to do practice this for the remainder of the clinic during your warm up on Wednesday and within the first 10-30min of your long runs.

1) Practice making your exhale one second (increasing to 2 or 3) longer than the inhale.
2) Practice breathing through your nose (for 30 seconds/1 minute /2 minutes) during your warm up or cool down.

1) Increase the length of your exhale while walking/running.
2) Practice increasing the pause between exhale/inhale at rest and while running.

Take heart & breathe deep. Have patience. Be still.

​It can be so hard to wait here, because it seems like every day there's something new to worry about, or to fear. Remember that you have kept going on through all of this, and that right here in the waiting you are doing the work. You are learning how to carry on even if you are still afraid. You are moving forward. 

/ pos·i·tiv·i·ty /
noun
the practice of being or tendency to be positive or optimistic in attitude.

Sometimes, positivity is something that we need to practice. In those moments where it doesn't come as a natural tendency, we are faced with a choice. To sit in our fear, and the negative cycle that keeps spinning in our brain, or to choose positivity. It can be as simple as that to start. What will you choose to do today, or this week, that will cultivate positivity?

Recorded on Friday April 17th to give you some inspiration heading into your long run this weekend, this video from a special spot I go for inspiration, to think and connect...

ACCOUNTABILITY 
- keep up the awesome online celebrations, support and inspiration.
- this weekend I have added a hashtag: #holdyourground - this is inspired to help us stay steady and remember why it's important for us to dig deep, adapt and continue to think about how we want to feel. Everyone is doing such a great job so far... this is just "one more" run and we can do it! So #holdyourground in terms of your thoughts, positivity and follow-through! 
- it's also inspiredly Dr. Bonnie Henry - we are flattening the curve and doing a great job but we must keep it up and  #holdyourground a little longer. 
- tag your photos with #pacetrailruns & #earnyourcheckmark & #holdyourground 
​- don't forget to check off your workout on the google accountability sheet.

"Happiness is when what you think, what you say and what you do are in harmony"​

Our motivation station and GROW segments overlap this week. I talk about fears  and how they can trick you into being content with your comfort zone and how to make a plan to change this by changing what you "think, say & do"...

I know a lot of people are sitting more than usual right now and working or socializing on computers so I thought I would start with a great desk/cat/cow stretch you can incorporate in-between your computer sessions:

1. Desk/Cat/Cow: Sit in a chair and scooch it back far enough from your desk that when you place your palms flat on the desk, the heels of you hands are close toe the desk's edge. Sit up straight and tall, tuck your chin, then round your upper back. Hold for a few seconds, then reverse it; press your chest forward, raise your head and let it fall back as you arch your upper back. Do ten reps.

2. Side bend reaches: Sit up straight and tall in your chair. Cross one arm over your body and grasp the side of the chair. Raise the other arm and bend to the opposite side. Hold for thirty seconds to two minutes. Switch sides. 

"Tight is when getting your body (or parts of your body) into a certain position or moving in a particular way is more difficult than usual"

I see all the elevation gains you're making on your runs these days, which is so awesome! I wanted to include a few of my fav's that I do while watching Netflix or when I get up in the morning:

3. Quad Stretch on a bench: Facing away from a bench, bend one knee, and place it on the floor in-front of the bench. Place the other leg - bent at a 90 degree angle - and foot flat on the floor in futon of you. Raise your upper body until you feel a good stretch in the front of your thigh. Hold for thirty seconds. (I use my couch instead of a bench)

4. Wide-legged hamstring to one side stretch: Separate your legs wide (about double shoulder-width apart), toes pointing forward. Hinge forward and, if possible, touch the floor. (If you can't touch the floor, rest your hands on yoga blocks or upright books). Walk your hands over to one foot (or shin) until you feel a good stretch in the back of your leg. Hold for thirty seconds to two minutes. Switch sides.

KEEPING IT REAL
- "in the moment" is sometimes where we just need to be.

MENTORSHIP 
- the mentorship portion of our clinic provides you an opportunity to apply a specific purpose to your long run and think about your form or simply create more awareness.
-  be sure to review the mentorship / crossover gait information on the blog before you go on your run this weekend.

SAFETY AND ROUTE SELECTION
- review blog post on safety, trip planning and essentials.
- review blog post on list of locations that remain open during this time.

VIRTUAL SUNDAY
- we are now in our first "build" week of the clinic, after last weeks "baseline" week.
- review blog post on list of locations that remain open during this time.
- start your run SLOW this weekend. Make the first 30min easier than you think and settle into the run for the "long haul." 
- the goal is duration / or to "endure" so just chill out and remember that time on your feet is more important than pace on a long, steady, slow run.
- usually PACE leaders do such a great job of pacing the runs, however this is a great opportunity to learn more about pacing yourself. ​

On behalf of the PACE team we want to wish you all a very healthy and happy Easter! May you find your happy this weekend... 

The following is a list of trails that are still open to public access. Most of these trails are on apps like trail forks, all trails or even on strava. Do you research before heading out please read the blog post on "safety" before you embark on trail runs by yourself. There is information on trip planning and top 10 essentials to bring with you. You can find this post under the "trail beta" categories on the right hand side of this page.

For the time being, some of us may need to get more comfortable with doing loops or out and backs on shorter routes to get the time on our feet, until we get more familiar with some of the routes listed below. 

If you have any trails you would like me to add to the list - just email me and I will update it as we go.

1. Goat's Peak Regional Park:  4km / 864 ft. Out and back, great for vertical repeats or mid week runs.
2. Scenic Canyon Regional Park (Phase II Greenway): Out and back with approx. 14km per repeat, so there's potential to do up to 3-4 repeats for those wanting between 36km & 48km.
3. Mission Creek (Phase I Greenway): You could start here and add on Phase II for even more distance. Phase I is flat, while Phase II has hills.
4. Rose Valley Regional Park: keep in mind the west side of the lake is usually a lot quieter. This part tends to get very busy in peak hours, so consider going early morning.
5. Black Mountain Regional Park: this park is smaller but beautiful. It would require laps or repeats for a long run but would be a nice mid-week workout. Lots to explore here. It does boarder private property, so just be aware of signage. 
6. Lebanon Creek Linear Park: Mostly suitable for vertical focus, however there are trail networks that loop around at the top and you can link this to Johns Family Nature Conservancy, Gillard and Thompson flats if you're adventurous or know the area.
7. Johns Family Nature Conservancy: an extension of Lebanon Creek Park / different parking option.
8. Glen Canyon Regional Park: You can start at the kids spray park behind the pizza hut, or at the bottom of gellatly road. The trail is rolling and easy to follow, however short. 4km / 200m.
9. Kalamoir Park: Smaller park but nice rolling trails. More suitable for mid-week runs / loops.
10. Trepanier Creek: Parking at the top is less confusing access point. 6km out and back with side goat trails but they can get steep and sketchy, so best to avoid them. You can also access from Peachland Elementary which starts with a significant climb then changes to rolling trail. Approx. 8km. 
11. Coyote Ridge: access from the dog park across from the former dump entrance. Trails are on Trailforks app. Easy to throw together 10km or so without any looping or out and backs.

1. McDougall Rim - this trail is remote and not recommended as a solo outing. The snow usually doesn't melt until the beginning of May. It's a 20km loop, however you can also do an out and back. The trail network has some "turns" to make / know so best to go with someone who is familiar with this trail network.
2. Carrot Mountain: West Kelowna out and back (the loop is also tricky to navigate if you don't know it). Best for vertical repeats with a gorgeous view at the top. Very steep trail, waterfall, unstable footing but awesome.
3. Glue Grouse: another great trailnetwork, but remote and does require some "turns" to make / know so best to go with someone who is familiar with this trail network. It can be done as an out and back on the FSR to the summit or as a lollipop on the dirt bike trails. The total lollipop is approximately 12km and usually takes me a few hours.
4. Glenmore Highlands: different access points. We have typically accessed it from Cara Glen Drive off Clifton Road. It's a bit maze like but you're pretty much surrounded by residential areas so you could pop out on a street and stay safe for the most part. These trails, however do extend to McKinley, end of Clifton Road and there are some remote depths to it once you leave the trails around Widen area.
5. Dilworth Two T's: a nice starting area is Dilworth Mountain Park. This is an urban loop that has lots of options to add on or take off elevation / distance. It's definitely a route that you need to do a few times with others before you get "to know it".
6. Knox Mountain: 6am starts recommended to avoid peak hours as this park is very busy.
7. Mount Boucherie: 6am starts recommended to avoid peak hours as this park is very busy. We have mostly done repeats here, however there is a nice up and over route and other trails you can explore. Again, this location is pretty much sandwiched with residential properties and is a smaller mountain so there is less risk to get "lost" so-to-speak. 
8. Spion Kop - Lake Country - a fun trail networks and easy to do a long run if you are up for a few loops. Otherwise, a great mid week option with an other spectacular view point at the summit.
9. Kuipers Peak: upper mission. Easy to get up to 10km of exploring this area but you will cross over similar trails or loop a lot. You can access Gillard / KVR without going into the Provincial Park from here.
10. Pin Cushion: located in Peachland this is approx. 4km trail that's good for vertical repeats. It's a small parking lot and tight trail, so best to avoid peak times.

Tips for Running Smart

1) Stay alert, even when you’re tired: It’s easy to get sloppy or "check out" towards the end of a run. Your form goes, then your mind, and before you know it, you don’t even remember the last mile of trail. Stay alert and pay attention to the trail at all times.

2) Remember trail running basics: Lift your feet, be light in your step. These are the types of trail running basics that are easy to forget deep into a run and that can cause you to fall and potentially get injured. 

ADVENTURE SMART WEBSITE:  

TRIP PLANNING
We rarely head out for an outdoor adventure with the expectation that something will go wrong, and, most times, everything will go right. However, that one time that the unexpected happens…your investment in Trip Safety can mean the difference between a successful outcome and becoming a statistic. Whether your activity is during the summer or winter, on land or water, anywhere in Canada; remember the three T’s and follow these simple steps >>>> trip planning 
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THE TRIP PLAN
NO ONE EVER expects to get into trouble outdoors. But, a turn in the weather, mistake in judgment, unexpected injury, equipment failure, or sudden nightfall can quickly change any recreational outing into a crisis. Does anyone know where you have gone and when you expect to return? >>>> The trip plan

BEAR SAFETY
Black bears are found in 12 of Canada's provinces and territories, while grizzly bears are located in western provinces and northern territories. Though these areas are natural bear habitat, increasing human development and access pose a serious threat. We must respect the fact that the wilderness is home to bears, and as visitors we must do our part to help conserve bears and their environment >>>> bear safety

COUGAR SAFETY
Although there have been a few sightings in other provinces, the cougar is endangered in eastern Canada. Cougar sightings are rare and direct attacks on humans are even rarer; however, when humans venture into the backcountry, we bring ourselves into the heart of cougar territory.
Though you may consider yourself fortunate to sight a cougar in the wild, these beautiful predatory creatures are unpredictable. If you do experience a confrontation with a cougar or feel threatened by one, immediately inform the nearest office of the Conservation Officer Service. Learn as much as you can about cougar behavior before you head out, and act responsibly while sharing their natural habitat >>>> cougar safety


TOP 10 ESSENTIALS
What survival items do you think should be carried in your pack for any outdoor adventure, whether the duration is a few hours or several days? These are not the specialized (and often essential) pieces of equipment that you would bring for your given activity (skis, a kayak, avalanche tranceiver, etc.), nor are they the items you would pack specifically for a camping trip (tent, sleeping bag, etc.), but are the basic survival items you should have in ANY outdoors situation  >>>> top 10 essentials