**Please see the private group facebook page for the live video posted on May 14th due to the video above not working**
- breakdown of what we know about BC's new restart plan and how we are adapting our clinic phase II plan around it.
- talk about how to assess risk and how we can keep our risks low.
- plans for the remainder of the spring clinic.
- plans for the upcoming summer clinic.
- We want to monitor what BC's Restart Plan / Phase II looks like in our community and give it some time to unfold before we implement our phase II.
- We have done such a good job of the virtual platform so far and this is going to be our new normal for awhile, so we don't feel the need to rush into things just yet.
- That said, we will be very closely monitoring things and will stay open to making any changes as we go.
- some positive changes to the remainder of the spring clinic that are happening organically with Phase II are a.) if you're comfortable, you can run in small groups of 2-6 people now b.) BC Parks are about to open which will hopefully give you more options and help some of you feel more comfortable on your long runs.
- we will add more training videos on strength and mobility.
- we will keep the virtual coaching platform going with videos from coach R
- new online training plans with different focus. a.) those bumping up in groups b.) high volume plan for anyone who still has races scheduled, virtual races, camps or wants to maintain their base into 2021. c.) lower volume plans for those who don't have as much time for training but want to stay connected with the pace community, their goals and be challenged.
- love yoga, breath workshops, happy hour zoom meetings and more creative challenges and ways to stay connected.
- 4-6x small group runs spaced out every 2-3 weeks of the clinic to a low for a natural self isolation period should someone in PACE be sick and not know.
- We will also choose 4-6 locations and rotate the groups between the locations so we are all not showing up at one parking lot every run.
- wednesday runs will remain virtual.
- clear rules and guidelines put in place to ensure the safety and health of everyone while on group runs
- locally designed t-shirt summer style!
Thank you to everyone for supporting our spring clinic and helping make this challenging time so much more positive. We don't want anyone to feel any pressure to continue with us this summer, however as a team we are going to work hard to find new creative ways for us to stay connected and grow off the spring platform. We know the summer will look different with travel restrictions and it will be one of our highlights to share the journey with you this summer.
1. back to back challenge congrats!
2. this weeks happy birthdays!
3. Motivation Station
4. Hashtags for this week
5. Workout review
"Enjoy the sunshine, but trust in the darkness too. It's more than to be endured. It is to be experienced and later cherished."
Coach R talks about how sometimes the lessons we learn in the darkness become our most cherished, grounded and memorable of all.
So what lessons have you learned or leave yoru feeling grateful since covid-19? We want to hear from you and that’s how you can earn this weeks bonus checkmark!
BONUS CHECKMARKS one hard and one easy one this week
1. Text Hannah a 10-20sec video of what you’re grateful for during covid 19. With your permission we want to put together a fun video clip for our social media content over the coming weeks. If you don't want your content used on social media, but still want to earn your checkmark - just add a note letting Hannah know your preference. Thank you.
2. Join PACE strava group or take an easy checkmark if you’re already part of our Strava group: CLICK HERE TO JOIN.
hashtag review for week 7
- #DoTheLittleThings (Wednesday)
- #OneStepAtATime (Sunday)
WEDNESDAY WORKOUT HALVES
This is a variation to last weeks speed workout. You can choose the same location or switch it up, however you'll want a loop course that is 600m to 1000m in duration.
Here are some good examples:
1. Dilworth Mountain Park.
2. Kathleen Lake Loop at Knox Mountain.
3. Woodhaven Park (lower mission)
See the google calendar for details and remember it's okay to adapt, try and modify to: #earnyourcheckmark
We're approaching the 2nd half of the clinic and workouts are getting jacked up, distances are being pushed and the challenges keep coming! When you're healthy, it's easy to neglect the really important components of being an athlete... the strength work, rehab, stretching and foam rolling.
This is a great reminder to get back to basics and "do the little things"...
- Pilates, yoga and core strength.
- feet and ankle exercises.
- cross-train. Add variety to help build physical strength and endurance but also to help keep your mental outlook from burnout and boredom.
- lower your stress by accepting change and breaking down the next steps to help set your mind at ease.
Try this new way of logging your training to help identify poor performance or injury. While Strava and other online platforms are great at tracking your stats and engagement, keeping this quick and easy side log can really help you identify issues if they go wrong.
1. Start with a sheet of paper or computer spreadsheet. Starting at the top of the page, number each row or line down the page from 0 to 21. This will correspond to the 21 days prior to the injury or poor performance. Why 21 days? It’s often called the training lag and it reflects the phenomenon where training seems to catch up to you after three weeks or so. Due to this training lag, it’s important to look back the full 21 days when trying to identify the cause of your problem. Experts say that nearly every poor performance or injury was birthed during the previous three weeks.
2. Avoid using a calendar; use a column in order to stack the days one on top of another. The body only knows what you did to it yesterday and the day before and the day before. It doesn't know Monday or Sunday. It knows "tired from speed session" or feeling rested and recovered". So the columns help lay out the days in a series.
3. For each day document the training stress for the day. "easy run, fartlek, long run, vertical etc. Training stress is often a "revealer" and it becomes easy to realize if you have piled up too many stressful training days together. You can also use this column to take note of things that could impact the stress like weather, terrain etc.
4. Now go over the calendar and circle any stressful training days. These will be your key workouts, as well as any day you can remember where you maybe experienced more stress like running too fast, challenges with weather, perhaps your breathing was off etc. Look for how many circled days are stacked too close together and that's likely what led to your poor performance. This becomes a powerful tool moving forward to avoid the problem in the future.
5. If this doesn't reveal anything, do the same thing for your recovery and rate your recovery using something like great, normal or compromised. Usually things like not eating enough after your long run, feeling really dehydrated or your sleep patterns were disrupted will start to show and this could be where your recovery took a tole and issues started.
6. Lastly, look at stress. I am talking about your life/work calendar. Car broke down, kids were sick, something caused extra stress in your life or you were busier than usual. These, too, can cause poor performance.
Gratitude, derived from the Latin word gratia (meaning grace, graciousness, or gratefulness) is the feeling that embodies the word "Thank you". Gratitude is the experience of counting one's blessings. The unexpected reward of a kind deed that is magically produced by your brain. It's the cute, tingly feeling in your body that makes you smile at strangers.
In the world of brain science, there's a study that illustrated the immediate effectiveness of gratitude - and it turns out that gratitude directly influences our 'happiness'. This study was done on subjects experiencing gratitude and it was found that they were influencing their hypothalamus in real-time. The hypothalamus is the teeny part of your brain that directly influences sleep, eating, and stress. Gratitude also stimulates the part of the brain associated with the neurotransmitter dopamine.
When you ask yourself "What am I grateful for?" or "What would make today great?" you are taking a step to build new pathways in your brain. You are creating a happiness response. Doing this consistently gives you consistently better days. Can you take a few minutes each day to count your blessings? What are you grateful for today?
With love & gratitude,
Meet Kevin Bergen
How did you hear about PACE?
Through my wife, and fellow pace member Stephanie Kaczmer.
What is your favorite thing about trail running?
That it lets you access more of nature and our world.
Memorable running, racing or training moment so far:
Not a personal running memory but getting to see the joy on my wife’s face when she crossed the finish line at Broken Goat 2019 and getting to meet her there with our Golden retriever. This was one of the first moments that I thought I gotta try this sport out.
What are some of your hobbies outside of running?
Skiing, camping, hiking, backpacking. Pretty much enjoying all of the things in nature and the outdoors that I can’t do where I’m from in Saskatchewan.
Do you have a favorite quote or mantra?
“Maybe that’s enlightenment enough: to know that there is no final resting place of the mind; no moment of smug clarity. Perhaps wisdom...is realizing how small I am, and unwise, and how far I have yet to go.” ― Anthony Bourdain
Is there anything else you'd like the PACE Community to know about you?
My favourite conversation starters are dogs, craft beer and wine.
- Mothers day message.
SUNDAY RUN DETAILS
- Optional back to back training weekend; what this means and why split up the run?
- You pick! There is no right or wrong. It's all about how you want to #stayopentoitall and #getthevertbeforethevertgetsyou
- downhill running practice
I HOPE YOU approach the weekend with excitment and with confidence. You’ve been building your endurance and #earningyourcheckmarks for the past 6 weeks and doing an outstanding job!
Use this weekend to bump up your overall weekly volume, adapt your pace or routes if needed, however stay committed and see it though. Let’s all get online after our runs and celebrate our checkmarks together. Get out there and earn them!
EARN YOUR CHECKMARKS
- birthdays this week!
- t-shirt pick up.
- more information on the spring clinic & summer clinic registration coming soon.
- this weekend would have been the charity run. thank you and rescheduling.
- It's all about what you learn on the journey, not the outcome.
- Have things in place this week to help us learn, grow and see how shifting our focus changes or impacts the outcome.
- Despite the outcome, we're all overcoming new obstacles and learning.
- downhill video, learn how to plan a route on trail forks and upload to your watch or print off a map
Wednesday & Sunday workouts earn you two checkmarks, just don't forget to mark your checkmarks off on the google sheet HERE.
1. Posting a photo on social media of your Wednesday and/or Sunday runs with the following hashtags:
- #StayOpenToItAll (Wednesday)
- #GetTheVertBeforeTheVertGetsYou (Sunday)
2. Submit your favourite online recipe link to the accountability sheet for our first ever PACE Recipe book! You can submit your recipe link to the google sheet, as well.
- terrain management.
- supporting our theme this week: what can you learn?
- check out the google calendar for full details.
Learning to run downhill efficiently, with confidence and speed takes practice. If you don't make time to practice you won't see change, so try to choose one or two of these points per run and really think about it until you get it and then move on to a new focus point.
I still have to remind myself sometimes to look ahead, or take shorter strides. It's something that can make a huge difference to your performance, not only in speed but as you build more confidence, it also contributes to you enjoyment and faster recovery!
- body weight is stacked. shoulders, over hips over ankle which help prevent you from over striding (reaching the foot out in front of your body).
- lean into the hill via the ankle joint while staying stacked.
- avoid leaning back or pressing your hips back like you're sitting in a chair. "pump it" with your hips stacked.
- shorten the stride and take smaller, quicker steps which will help keep your feet underneath your hips and help keep the weight in the forefoot **not the heel**. This will also help eliminate ankle rolls.
- arms help you maintain control and steer.
- if you pump your arms you'll go faster
- if you stretch your arms out they will act as a lever and work with gravity to help slow you down.
- relax your upper body and shoulders. Staying relaxed helps you build confidence opposed to heading into the downhill stressed and tense.
- practice looking 6 feet ahead and then glance closer to your feet and back out again to anticipate obstacles.
- if you are looking down you will not only tend to run slower downhill, however you increase your risk for injury because you won't be able to see and anticipate what's ahead.
- weight should be in the mid-foot and avoid weight in the heels.
- weight in the heels will cause you to heel strike which is not only inefficient, however you're almost alway guaranteed to slip/fall this way. (see my slip in the video when I had my weight back and in the heel as a good example)
- practice scuffing the earth on a non-technical downhill to get a feel for it before you practice on technical terrain.
- if you hear a slapping sound, you're 100% heel striking. Try to run downhill quietly :)
Trailforks has a very user friendly way to plan a route that you can download as a gpx to add to your watch or it allows you to print a map to take with you on your runs.
This video link uses a mountain bike route as an example, and in some instances it's better to build your route as a "mountain biker" because it tends to show the trail names differently (example below), however you can switch the activity to "trail running" before you begin, if you prefer.
This is also a great way to send your route to your family or friends before you head out so they know where you'll be running as part of your safety trip planning.
Take a few minutes to review the short video and practice with your Trailforks account to help build safe and fun routes!
This 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.