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!!

Wednesday & 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.

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.

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.

GROW
This week we are continuing with gratitude. Click HERE to read more.
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CONNECT
- Happy Birthday to Marni King & Jennifer Miller this week!
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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
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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!!! 

VIDEO RECAP:
1. back to back challenge congrats!
2. this weeks  happy birthdays!
3. Motivation Station
4. Hashtags for this week
​5. Workout review

MOTIVATION STATION
"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.
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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.
Hannah: 250-863-0110.
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
- #pacetrailruns 
- #earnyourcheckmark
- #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

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.
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WEDNESDAY WORKOUT
- terrain management.
- supporting our theme this week: what can you learn?
- check out the google calendar for full details.

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

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 

"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"...