COACHES NOTES
- Your goals. Your way.
- Know what's important to you. Have a goal.
- Re-commit to the work.
- Consistency.
- Small Steps.
- Habit Forming.
- EGO ENVELOPE!
- 
CHALLENGE
- Wednesday & Sunday runs
​+
- race strategy / long run strategy practice

PERFORMANCE
- taper, race strategy video
​- LOTS OF INFORMATION IN THIS VIDEO!

TRAINING
- performance video covers options for this week
- discusses changes with PHO

WEEKLY HASHTAG
#mygoalsmyway

ANNOUNCEMENTS
Happy Birthday Erin Schrauwen & Hannah MacLennan

DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.

If you  haven't already RSVP'd for this run via Facebook, please either respond to the poll on the group page, email or text me before 6pm tonight. There is logistics and planning that the team has to put together so we appreciate your cooperation. (this is going to be so much fun!)

Whether you're tapering, kicking or finishing off your R135 or using Little White as a build and challenging adventure, I know you all want to know the details so you, too, can plan. This run does require car pooling, as we park up on the KVR and there is limited parking. It also requires some people to drive and drop. This means anyone who is running down to Dunnenzies for the full run, will require a lift. Those who are running the Little White section only, will be required to drive, as you will drive to the start/finish. Masks will be mandatory for car pooling and we have a few leaders who are happy to car pool. I feel it will be a smooth process.  If there is anyone who is uncomfortable with car pooling for this run, please text or call me right away: 250-878-1736. xo
​

CAR POOLING & START TIMES
EVERYONE IS MEETING AT DUNNENZIES ON PANDOSY IN THE LOWER MISSION.

When you arrive, please locate your leaders so they can each arrange the car pooling and instructions in smaller groups. Please ensure you're wearing your buff/mask and bring one with you on the run. Thank you.

6:00am arrive at Dunnenzies to park. Please try to fill the residential areas first, although I know many of you that are parking are planning on pizza and beer at Dunnenzies afterwards. Everyone meets here and we car pool to the start of the run, which is on the KVR together. 
6:10am depart Dunnenzies **please arrive on time, as we will be rolling out HOT.
6:30am - 6:45am depart for the summit of Little White!

RUN GROUPS
GROUP A: STEPHANIE & NICOLE 
CAR POOL DRIVERS: Helen & Glennys
36k/5-6.5hrs
- Jenn G
- Alec G

20k/3hrs-4hrs
- Glennys
- Helen
- Trudi
- Jen Trotman

GROUP B: HAYLEY & RENE
CAR POOL DRIVERS: Rene & Rosanne
20k/3-4.5hrs
- Carri L
- Marja
- Judy
- Rosanne
- Cynthia
- Maggie

GROUP B: KEVIN & TARA
CAR POOL DRIVERS: Tara & Erika
36K/5-6.6hrs
- Cam 
- Erin J
- Stacy
- Natalie F

20k/3hrs-4hrs
- Erika I

GROUP C: STEVE & ANTHONY
CAR POOL DRIVERS: Christian & Chris B
36k/5-6.5hrs
- Shane
- Alex
- Ryan E
- Alana J

20k/3hrs to 4hrs
- Christian
- Chris B 

If you are missing from this list or listed to car pool and are unable to drive, please let me know ASAP. 

Please also note that each group has a mix of latte/capp & capp/espresso. I have arranged the groups in a manner that allows the groups to stay smaller and ensure there is a mix of short and long distance runners so car pooling will work.

Those doing the full 36km, please pack a small bag/cooler to keep in the vehicle you car pool with, so you can restock your water and fuel before you carry on the final stretch back to Dunnenzies. Can drivers please swing by my place on the way down to drop off any items on my driveway? Once runners reach Dunnenzies, they can drive to my place to pick up.


RUN DETAILS
Little White summit and back 
- 20km'sh
- 850m to 1000m
- 3hrs to 4.5hrs

Full Little White summit & descent back to Dunnenzies
- 36km
- 980m to 1079m 
- 5hrs to 6.5hrs 


WHAT TO BRING - this list is mandatory for every runner and for your safety and the safety of the group.
- first aid kit, including any medication necessary for allergies or pre-existing conditions, tensor bandage & emergency blanket.
- light wool layer for warmth
- wind/waterproof jacket
- gloves, mitts or two buffs
- toque or headband or buff
- LITTLE WHITE SUMMIT AND BACK - minimum 3 liters of fluid and 600-800 calories
- FULL LITTLE WHITE TO DUNNENZIES - minimum 6 liters of fluid and 1000 - 1500 calories*

*those running the full Dunnezies can take the minimum Little White summit fluids and calories and then refill at the cars before continuing to Dunnenzies. 

We will be following our COVID safety plan for group runs. Please review HERE.

For anyone following the R135 training plan for the week of June 1st to 7th, I updated your taper schedule for this week. 

JUNE 1st to 7th week R135 Training Plan w/ new taper update - CLICK HERE.

COACHES NOTES
- pep talk on hard efforts paying off & remembering why you wanted to feel challenged.
*** I will do a separate video on R135 race strategy this week***

CHALLENGE
- Wednesday & Sunday runs
​+
- Take 10.

PERFORMANCE
- grab more sleep this week
- roll, stretch, book massage, take care of those areas that need neglected on a busy build week
- reduce volume by 30-50% & take an extra day off if needed

TRAINING
- see google calendar for workout instructions this week
- Wednesday workout is a fun fartlek for everyone. Even those on taper!

WEEKLY HASHTAG
#slowdowntospeedup

ANNOUNCEMENTS
Happy Birthday Jen Miller, Kyle Finnerty & Ben Walker
​
DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.

COACHES NOTES
- focus on solutions, not problems.
- being slightly under-prepared vrs. over-trained.
- training review on all the different programs
- verbal adjustments & recommendations to some programs. 

CHALLENGE
- Wednesday & Sunday runs
​+
Choose one of the following:
- 7 days of 10min per day stretching, rolling etc...
- hip mobility video 4x's this week.

PERFORMANCE
- create your mantra

TRAINING
- see google calendar for workout instructions this week
- Vert. with intensity. No video this week as it's the same workout as April 28th :)
- building endurance this weekend
- those running R135 the first week of June - you're on TAPER!! 

WEEKLY HASHTAG
#holdtheexcuses
The hashtag this week works for those building and those needing more rest / taper. 
Be true to your goals. Know what's important to you. 

ANNOUNCEMENTS
Happy Birthday Jim & Marni!! xo
​
DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.

I am so excited for the enduro tomorrow and I want to thank everyone who adapted their plans to make it work. It feels good to move things forward in a safe manner that can slowly start to bring PACErs back together gain. I am stoked to see you all out there! 

The enduro is an opportunity for you to put your fitness to the test and get feedback on your training. It's also a good opportunity to test your gear, warm weather running or any other strategies. Remember its not a race but at the same time, don't be afraid to push it a little out there tomorrow and run in your own bubble... there will be lots of PACErs out there, so you won't be alone ;)  Keep in mind you're not tapered... but that this is still training!

PACING OPTIONS
1. fast finish. Run the majority of your enduro at your normal long run pace and the last 10-20min at a hard pace.
2. Negative split - run the 2nd half of your enduro faster than your first half.
3. Progression - make it your goal to slowly get faster with each lap. 
4. Keep it basic. Run the whole enduro at your normal long run pace. This is appropriate if you have additional fatigue or any niggles. 

SIGN UP
Thank you to those who confirmed their attendance via the facebook poll on our private group page. If you didn't see the poll - just text me please so I can account for you. 250-878-1736.

SAFETY
Please be mindful of social distancing and avoid congregating in groups over 10. I know many of you have your running bubbles right now and lately we have been hearing such positive feedback from the PHO about how much safer it is to be outside and reduced risks. I am hopeful this will mean positive things for our group runs, after the long weekend update!

PARKING
CANYON FALLS MIDDLE SCHOOL
1211 Frost Rd, Kelowna, BC V1W 5M1

TIMELINES
START: anytime after 7am! I will head out on the course at 6:30am to pre-run / fill in some markings.
CLOSES: I will start clearing the course at 11:00am. So as long as you start your last lap by 10:30am or can remember the course, you can keep it going longer, if you want. 

ROUTE NOTES
- GPX file HERE  
- Approx. 8km / 300m per loop.
- You do as many loops as you can in the training duration outlined on your training plan.
- You can always do an out and back if you don't have enough time to complete a full lap.
- there is a small out and back on the GPX that was an error. It's not flagged, so when you come to that section, stay straight. (if you're following the GPX on your watch)
- Frost Road, Gordon road and the paved path over to South Ridge Drive is NOT marked.
- When you take the path off Gordon it will pop you into a cul-du-sac. Stay left on the paved walking path and it will pop out at the playground and the marking starts there.
- The end of the course dumps you out on South Crest Drive and I didn't mark the residential area. Continue straight until you reach South Ridge again.
- See description below for full details. 

DESCRIPTION

• It will start at the school, and head towards Gordon Drive.
• Left on Gordon (sidewalk) 
• Sharp right at the trail / gate on the right hand side.
• This trail / walking path goes over to South Ridge Drive. *this part of the course is NOT marked*
• Left at the park up South Ridge Drive and follow the flags to Kuipers Peak.
• From here the route will be a mix of single track and double track in Kuipers / Gillard.
• Eventually you will pop out on South *CREST* Drive residential area. There is no marking on this street. Continue straight until you reach  South *RIDGE* drive again.
• From here you can either run back to you car where you have your aid station supplies or pack enough for multiple loops and turn right to start the next lap up to Kuipers Peak.

MARKING
I will be using orange irrigation flagging and only pinning MAJOR junctions. There will NOT be a lot of confidence markers, so please ensure you're looking up at all junctions :) 

I plan to be out on the course cheering, running and saying hi to everyone tomorrow. I will likely run the lap in reverse, after pre-running it. I look SOOOOOO forward to seeing everyone. xo

AID STATION
I wish I could host you all at my house, but this will have to wait for the summer clinic. It's coming PACErs and backyard cheers too, hopefully!

TRACKING YOUR LAPS
If you would like to track your lap times, please upload them to the accountability doc. I have created a tab on the bottom for the Enduro. Obviously, some of your laps will be longer or shorter than others, depending on what you decide to do in terms of going back to your car or not. This is okay. These numbers are for you to reference, to be accountable and for me to track and see your progress.

EMERGENCY 
Please call my cell if you get lost, injured or need help tomorrow at any time. 250-878-1736.

AFTER THE RUN
Please pop over to my house to pick up your PACE treat. I am at 4987 Windsong Crescent, below Frost avenue. We have a set of lockers on our front porch and I will put your treat in a locker with your name on it. I may have to double up a few names / share a locker with your fellow pacer.

Please note: this will also serve as an indicator for me that you are finished and safe.

COACHES NOTES
- peak performance isn't just for elite athletes.
- training review to help plan your virtual races & keep you on track.

CHALLENGE
- Wednesday & Sunday runs
- training log review
- hill running - "can I run again?"
- repeat, repeat, repeat.

PERFORMANCE
- complete the goals on the checklist
#peakperformance

TRAINING
- see google calendar for workout instructions this week
- terrain management 
- enduro

WEEKLY HASHTAG
#peakperformance

ANNOUNCEMENTS
Happy Birthday Kevin Siggers "Sigginator"
​
DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.

COACHES NOTES
- wrapping up the big dog
- rest week review
- mother nature playlist by: PACE to celebrate Mother's Day this week
- add your song to the tab at the bottom of the accountability sheet

CHALLENGE
- Wednesday & Sunday runs
- how do you feet sound?
- do you flare your ribs when you run?

PERFORMANCE
- rib flare / thoracic spine, chest, core & breathing exercises.
(video below)

TRAINING
- see google calendar for workout instructions this week

WEEKLY HASHTAG
#awareness

ANNOUNCEMENTS
Happy Mother's Day
Happy Birthday Janine & Christian
​
DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.