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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!! VIDEO RECAPWednesday & Sunday workout review - basic workouts this week, however I talk about a focus for Sunday's run. How to make #thefinalfour weeks more successful review - goal setting - rest week review - all the new videos and update that have been added to the website / performance centre this week. *Don't forget tomorrow night's BROGA at 7:15pm with Nina Watts.
Yoga here we come!* VIDEO RECAP As we enter week 8 we close our our 2nd build phase it's impressive to see how far we have come since the start of the clinic. Embracing change, adapting to this new normal and yet, still being very successful when it comes to our achievements, our outlooks and how we've chosen to stay connected. This week will feel like a push for many of us. We may start the week tried, more achy and our workouts might need more "warm up" time, need to stay in an easier effort. We have one more week to build our fitness before our next rest week. Get in touch with how you're feeling and don't be afraid to back off if you feel like you're already processing a healthy level of stress for your body right now. Although we're following a "program" - remember that not everyone fits into a particular way of doing things. #befree to make your own choices and create a journey that feels good to you. Some of our crew is fighting through some niggles and may remain in the #dothelittlethings phase for another week. This is okay. You need to know that others have had ups and downs in their journey this spring and we all need to stay focused on our own individual needs and journey. Don't get sucked into comparing to others or trying to keep up to anyone around you right now. #BeFree to make good choices for you... continue by watching week 8's video above. MOTIVATION STATION "a group of friends that feels like a family is priceless. your intuitions brought you together to lift each other up and protect one another. the time you spend together is truly precious, empowering and rejuvenating. always laughing, learning and facing the ups and downs as one." LEARN Steve and Anthony have put together an entertaining and helpful video on how to upload a GPX route from Strava to your watch this week. Watch it HERE. **Thank you Steve and Anthony for helping with this project* MENTOR This week we return to the mat with the lovely Natalie Bishop to continue learning more about our breath. Natalie has provided new exercises for you to practice as your mentor section for this week. Click HERE to learn more. CONNECT - Happy Birthday to Marni King & Jennifer Miller this week! THIS WEEK'S CHECKMARKS #earnyourcheckmark #pacetrailruns #BeFree #RetroTimes (optional but fun) 1. Take a minute to update any checkmarks for workouts or postings you have made during this next phase. The draw party is this Sunday AT 7:15pm so you'll want your checkmarks all up-to-date! 2. Attend Natalie's breath workshop on Wednesday at 7:15pm on FB live or complete the session afterwards on your own time. 3. Submit a song for a new playlist: RETRO TIMES by P.A.C.E. - choose a song from the first album you ever bought, or from the first band/artist you remember really loving or making an impact on your life. This artist, band or song should be one that takes you back to a moment in time where music really impacted you. #RetroTimes NEWS - Thank you to everyone who has signed up for the summer clinic! - Registration opens to the public on May 20th (this Wednesday). - This Sunday at 7:15pm is our next Facebook Live Video for our phase II accountability draw prizes!!! WEDNESDAY & SUNDAY WORKOUTS VIDEO RECAP
COMMUNITY - 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 MENTORSHIP - downhill running practice FOCUS 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 - #pacetrailruns - #earnyourcheckmark - #stayopentoit - #GetTheVertBeforeTheVertGetsYou COMMUNITY
- Welcome Shauna & Natalie to the clinic! SUNDAY RUN DETAILS - Easy 90min run with optional 10-20min fast finish - think about terrain choice for this weekend MENTORSHIP - get in touch with your breath practice - review / awareness to gait cross-over FOCUS - let the weekend run flow and be stress-free - review Hannah's blog post on "patience" under the grow section - take more time to roll, stretch and create solid recovery routines that you can carry over into every week. EARN YOUR CHECKMARKS - #pacetrailruns - #earnyourcheckmark - #simplethings - #thenextfour THE NEXT FOUR - assessing your goals for the next four weeks - what do you want to accomplish and make sure it aligns with your schedule and it achievable - make them count for you MOTIVATION STATION YOU ARE TODAY WHERE YOUR THOUGHTS BROUGHT YOU; YOU WILL BE TOMORROW WHERE YOUR THOUGHTS TAKE YOU. I share my story with this quote and how it reminds me to stay connected with my goals, dreams and not give up! VIRTUAL SUNDAY - we are now in week four, however our third "build" week of the clinic. - take aways from the last two weekends that worked for you? Repeat, repeat, repeat... such as the taking the first 30min at a very easy pace. BIRDS EYE VIEW - what the next training block looks like on Sundays. More structure. - what's the plan if restrictions ease up? Will we get to gather this clinic? 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*** 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... VIRTUAL SUNDAY - we are now in our second "build" week of the clinic. - the newness of the virtual clinic might start to wear-off a little, so I discuss staying in touch with your goals and how to hold it steady this weekend. - carry over the easy start from last weekend and allow yourself time to get focused for the long haul. - mentorship was pre-run stretching exercises for this week. Hopefully you'll start your long run feeling more relaxed this weekend! 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. VIDEO RECAPKEEPING 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. ACCOUNTABILITY POSTS - keep up the awesome online celebrations, support and inspiration. - this week we all created a RAD playlist called "social listening". - tag your photos with #pacetrailruns & #earnyourcheckmark & #sociallistening - don't forget to check off your workout on the google accountability sheet. I felt my lungs inflate with the onrush of scenery - air, mountains, tress, people. I thought, "this is what it is to be happy." - SYLVIA PLATH 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...
VIDEO RECAPACCEPTING LOSS - lots of changes happening in a short amount of time - how these changes effect our goals, feelings and how to move forward from here - thank you from the coach / support "You're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you." GOAL CONSIDERATIONS - take some time to get in touch with how your previous goals wanted you to feel. - how can you adapt your goals over the next 4 weeks to try to stay close to the same feelings? - break down the next 4 weeks into 4 separate weekly goals. - some of you will have additional motivation as you build towards the NO BEAR YES BEAR challenge of running 10k to 50k on the April 24th weekend. If you're not in this challenge, don't worry. Stay on target with your own 4 week goal and crush it! "Some sessions are stars. Some sessions are stones, but in the end, they're all rocks and we are building on them." VIRTUAL SUNDAY - this weekend is all about re-establishing our baseline. - it is NOT a build week. (we start a 3 week build next week) - be patient. Keep your volume lower and focus on getting outside, doing your best and earn your check mark. ACCOUNTABILITY POSTS
- keep up the awesome online celebrations, support and inspiration. - tag your photos with #pacetrailruns & #earnyourcheckmark - don't forget to check off your workout on the google accountability sheet. |
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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