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VIDEO RECAP:
- 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. MOTIVATION STATION - 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 - #StayOpenToItAll EARNYOURCHECKMARKS Wednesday & Sunday workouts earn you two checkmarks, just don't forget to mark your checkmarks off on the google sheet HERE. BONUS CHECKMARKS 1. Posting a photo on social media of your Wednesday and/or Sunday runs with the following hashtags: - #pacetrailruns - #earnyourcheckmark - #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. WEDNESDAY WORKOUT - terrain management. - supporting our theme this week: what can you learn? - check out the google calendar for full details. WEEK FIVE CHECKMARKSRun 2x's per week aiming for the Wednesday and Sunday workouts, however adapt as needed and celebrate every step! This earns you two checkmarks! BONUS CHECKMARKS1. 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! 2. Log into the group Facebook page and join Natalie for a LIVE WATCH YOGA PARTY this Wednesday at 7:15pm to earn your checkmark by attending her live class or by participating in her class another time. For those who want to keep the tradition alive, you can make this an official #BROGA class, by including one of your favourite beers pre, during or post class and share a photo with the #BROGA - There is not additional bonus point for this... it's optional. HASHTAG REVIEW FOR WEEK 5- #pacetrailruns
- #earnyourcheckmark - #simplethings - #broga (Wednesday only) - #thenextfour (Sunday only) 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 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. Your mission, should you choose to accept it - is to make a sign that reads: "POSITIVE ATTITUDE CHANGES EVERYTHING." Take your sign with you this weekend snap a photo of it out in nature or take a selfie with with it and post your photo to social media with the following hashtags for this week: #pacetrailruns #earnyourcheckmark #positiveattitudechangeseverything #YouHaventLostYourWay 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.
Everyone in the clinic can earn two checkmarks per week by trying or completing the Wednesday and Sunday workouts, however we have added some fun (and optional) initiatives as a way to have fun, stay further connected, engaged and to help you earn bonus checkmarks for the draw prizes! We will use this blog post to keep track of all the bonus #earnyourcheckmark initiatives this clinic... WEEK TWO / SOCIAL LISTENING To earn your bonus point this week, we're asking you to share with us a song by an artist you love so we can create a "social distancing" NO! WAIT... "social listening" playlist. It will be PACE's first ever playlist! Thanks for the fun name Trent. 1. open up the google shared accountability document. 2. type the song/artist beside your name by Wednesday night. 3. by submitting your song, you automatically qualify for the bonus #earnyourcheckmark 4. Hannah will create the playlist on google music. I will create the playlist on spodify. We will send you the links once the playlists are complete for anyone on these platforms that want to listen during their runs for the remainder of the clinic. 5. please note: for safety purposes, if you run with music, please keep the volume low and run with one ear bud out at all times. If you are in less popular areas, we suggest keeping the tunes for the car commute or home dance parties. 6. don't forget to add this hashtag to your posts this weekend: #sociallistening ;) PACE ACCOUNTABILITY SIGN UP You can visit the P.A.C.E. Accountability Challenge Spreadsheet HERE. WEEK THREE BONUS CHECK MARK!Live Meditation - join us at 7:15pm on Wednesday, April 15th via Facebook. WEEK TWOSo much has changed, and through it all I hope you are learning how to be gentle with yourself. A lot of us are feeling big things right now and I want to encourage you to allow yourself to feel, crumble, and do what you need to do to take care of yourself and your loved ones. It’s ok if in one moment you feel like you’ve got this, and in another you need to cry, or take yourself out for a run, or sit in the bathtub doing absolutely nothing. All of it is ok. All of it is good. This is your meditation for this week - to notice and name what you’re feeling. Disappointment? Loss? Uncertainty? Excitement? We need to feel it to heal it. Take 5 minutes this week to stop, and connect to what you're feeling. Give yourself permission to feel all of your feelings as they come and go - as they ebb and flow. Be in tune to yourself, to name what you're feeling. When you're connected to your feelings, it allows you to connect to others. Love yourself and all your emotions. Be as honest with yourself as you can be. Say how you really feel. "I give myself permission to feel all of my feelings."  With gratitude, Hannah WEEK ONEHere is a short mindful breathing meditation for our first week. I like to practice this in the morning, before I head out for my long run, but you can try this anytime. Try setting a timer for 3 minutes, or playing a song without any lyrics about that length in the background (*cue Garth Stevenson "Horizon" from his instrumental album): Stop what you're doing and breathe. Take the space to hold your body in some way and relax. Close your eyes. Breathe in deeply through your nose, fill your lungs, and breathe out slowly through your mouth. Deep inhale. Complete exhale. Focus on maintaining a calm and steady pattern with your inhale and your exhale. Continually breathing in through your nose, and out through your mouth. With gratitude, Hannah The following video breaks down how the accountability challenge works. It's a way to stay motivated, have fun and earn prizes this clinic :) VIDEO RECAP:PACE ACCOUNTABILITY SIGN UP
You can visit the P.A.C.E. Accountability Challenge Spreadsheet HERE. Fun prizes to win! Here's how: 1. stay awesome and get outside and run! We offer two points per week. One for completing the Wednesday workout and one for completing the Sunday workout. You earn these by simply completing the workout, doing a variation of the workout or trying the workout. 2. If you ALSO post your workouts to **social media and tag your photos with @pacetrailruns on Instagram, PACE Sports Fitness on Facebook and/or use the #pacetrailruns you can score extra bonus points. There is an column that you just add to every time you post. It's accumulative. 3. we will have random weekly challenges which are optional for you to participate in and will also earn you extra bonus points. we will share the details via a video and post it here in the newsletter, likely . 4. Check off the challenge sheet with the appropriate points beside your name. Each point counts as an additional draw ticket. It's the honour system - in pace we trust. xo **If you don't want to post on your public feeds, you can post in the private FB group - this is an additional way for us to connect and spread motivation and positivity :) We will break down the accountability challenges into 3 four-week blocks. We will have two winners per block. Please note that you can only win once per clinic - in pace we also share. xo |
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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