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COACHES NOTES - Spring training objectives - Diversity of goals among participants this clinic CHALLENGE - Wednesday & Sunday runs - Hip Mobility Challenge HERE PERFORMANCE - Goal Setting HERE - Training Log HERE - NEW programs loaded to the program post - Rollover 50km Training Plan - I also uploaded the 3 base building programs from the winter clinic for anyone who is returning from injury or just getting back into training.* *Please note - the winter base building programs may not align with the Sunday group run durations, that our "spring clinic" will be following. TRAINING (video below) - In-person & solo training weeks explained - Group A is training in person *PER TODAY'S PHO UPDATE* *ALL GROUP TRAINING IS CURRENTLY ON HOLD UNTIL THE NEXT PHO UPDATE ON APRIL 19th* (video was recorded earlier this morning) ANNOUNCEMENTS - Happy Birthday Cynthia! ZOOM Topic: PACE SPRING CLINIC WELCOME Time: Mar 29, 2021 07:00 PM Pacific Time (US and Canada) Join Zoom Meeting https://us02web.zoom.us/j/85931277094?pwd=L29lY0J2M3N4anp2QUFHL0g3YzZvdz09 Meeting ID: 859 3127 7094 Passcode: 724698 DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.
In an effort to streamline communications, we will be posting all communications to the website. We know there are several different platforms and they all serve a purpose, so please have a read through. Hannah has created a nice breakdown of our communication platforms this clinic in the PDF below. SUMMARY: Website Blog : Details! Details! Details! Here is where we will communicate EVERYTHING but the workouts/locations. Email : You can expect a weekly email from Coach R with a link directly to this website + the weekly video. Google Calendar : We use this for all workout locations + details and group times. It is always important to check this before group runs in case information changes due to weather, etc. You will receive an email invite for this before Monday's call. ** Please note - you will need to add the calendar from a computer first, before using your mobile device. Please ensure you are logged in to the correct email and account for the email you've given us. If you have trouble please email Rene or Steve. Google Accountability Doc : Click to take you to the doc where you will check off your weeks. It works best from your computer and not your phone. Facebook Page : Click to take your to the 2021 Spring Clinic FB Page which we use for social / community / sharing / connection. If you are having trouble receiving emails from us: * Check your junk folder if you have not received any emails from Coach R. ** If you're using GMAIL please check your social + promotions 'tabs' (see photo below)  WEDNESDAY I will be monitoring the PHO's and making adjustments to the Wednesday in-person sessions as we go. For now, based on a maximum of 10 allowed outside at a time, I will be assigning groups to particular weeks for in-person coaching. I will rotate the weeks, so that everyone has an opportunity for "group" training. WORKOUT SIGN-UP DETAILS
STANDARD WARM UP DURATIONS 25km - 20min 50km - 30min I recommend you do the same cool down durations, however if you need to cut your workout short, please cut the cool down and try to stick to the warm up durations. Thank you. I will continue to monitor the PHO's and hopefully safety increase our Wednesday training group size until we're all able to train together again :) SUNDAY 1. Please sign up if you're interested in running with other people in small groups on the leader lead runs. 2. Moving forward, this will be our temporary format for every "leader lead" run until the PHO's change. 3. You will be assigned to a group with no more than 10 people. Groups will be assigned based on distance and pace. 4. All groups will have 1-2 leaders, choosing a route and adventure for the training duration. 5. Covid safety protocols and social distancing is required in each group. 6. Sign up closes the Wednesday prior to the run, at 7pm. 7. You can continue to run solo or with your own bubbles if preferred. This is an option for those PACErs who want to connect and run in a safe manner with others in the PACE family, during this unique time.
For those of you who are new to the program, it's essentially a way to track your workouts and earn points for prizes. We host two prize draws per clinic and every checkmark you earn, counts as 1 draw.
HOW TO EARN YOUR CHECKMARKS
TRACKING POINTS
If your name is missing from the accountability document, please email me! It's important to remember that these schedules are not set in stone. It's a work in progress and you can move the workouts around as they best fit your schedule. - Try to stay within 10% of the weekly volume. - Consistency is key. Modify workouts as needed, but do your best to show up and put time on your feet. - Be careful not to train through any tweaks or what may seem like a little issue, as they often can turn into big issues if not addressed right away. Resting a sore foot now and missing on some training is really no big deal in the big picture. Training through it could be. - Lastly, your mental focus also needs to be in alignment with your goals. There is a time to be focused and rigid and there's a time to let it go and enjoy life, your surroundings and all the wonderful things outside of training... in otherwords, have fun! The following 3 programs were our winter clinic "base building" programs which can also be considered if you're returning from injury and need lower volume plans to consider.
TRAINING INSTRUCTIONS Thank you for choosing P.A.C.E. to be part of your training journey. Here are some instructions to help you make the most out of your training plan. It’s important that you adjust this training plan to accommodate your individual body and requirements and remain flexible as you go. Listen to your body along the way and be careful that you don’t train through any tweaks or what might seem like minor tiny issues that could turn into bigger issues if they are not addressed. WORKOUT LEGEND Recovery Runs : These are slow jogs. Very slow. The aim is to keep your heart rate below 65% of maximum possibly reaching around 70% by the end of the run. The goal of the easy run is to simply get the muscles warmed up, blood flowing to deliver essential rebuilding nutrients to the muscles and to work out the tightness that occurs from hard running. There is no other goal of a recovery jog. Long Steady Runs: The purpose is simply time on your feet. They are slow runs with the goal of simply running a steady pace for the entire run. Keep the effort easy and steady. The general recommendation is that you keep your heart rate around 70% of maximum. This workout is the heart of endurance training. Be sure to try to match some of your long steady runs with some of the stage profiles as close as you can and use these runs to practice fueling, gear, pole practice etc... Easy Runs: The goal with this run is to fully develop aerobic fitness and maintain it. In other words, build endurance. Tempo Runs: Tempo pace is run slightly more intense than your steady state pace. It is often referred to as “comfortably hard”. The goal is to increase your stamina. Vertical Training: Try to find a hill that takes you approx. 20min to climb up and down (400-800 feet) and do repeats for the duration outlined in the workout. You will also want to ensure that some of your long steady runs include terrain that requires you to do long sustained climbs and descents. |
