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Whether you're extra tired, sick, injured or planning for your vaccination - adapting is normal and expected part of training. Here are some things to consider if you have setbacks in our training.
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COACHES NOTES - bravo on week 4! - reach out to me if you need anything - how should you be feeling at this phase of your training? - training is practice. What does that mean? CHALLENGE - Wednesday & Sunday runs - foam roll & yoga 10min per day 7 days this week! PERFORMANCE - keeping it simple. foam roll & stretch your faces off this week!! TRAINING (video below) WEEKLY HASHTAG #relax ANNOUNCEMENTS xoxo 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.
Seeing so many PACErs crush the multi day “stage race” training & prep this year, I am curious if anyone is thinking more seriously about potentially running Transalpine Run 2 day, 8 day or Salomon 4 Trails in 2022? (Europe stage races) I know it’s well over a year away for both of these events and things are still uncertain but I am getting booking requests from groups in North America and Europe already. While I am not opening up anything until this fall... I wanted to check in to see if anyone from the PACE family is even considering these events so I can provide an info night and make sure the PACE family has priority registration. One of the hardest parts of running events like these is the commitment to the training and managing the volume it takes to prepare. Having a solid base is absolutely essential and those of you training for stage races this season are doing just that... building a strong base which will transfer over and give you a huge boost to your prep next season. Salomon 4 Trails is a 4 day race that you can run solo, however Transalpine Run is either a 2 day or 8 day race that requires you to run with a partner. This is another challenging aspect of this event as it can take time to find the right fit, and someone who can commit both physically and financially to the goal. It's also my favourite part and what I find the most rewarding. For some people, booking time off work, finding a sitter for your kids (if you and your partner want to run together, for example) takes time. The first year I ran Transalpine Run we took Carter with us and he was 10yrs old. He has since joined us half a dozen times at different ages and we have turned it into a family vacation by going a little early and/or staying a little later. There are always kids running around at the finish lines and pasta parties every year. Trent and I are planning to take groups to both of these events next year (providing it’s safe to do so) and we would love to share the travel and running experience with anyone from the PACE family who’s curious and/or interested. I wanted to put this post out today because I know it takes time to wrap your head around an event like this. I can host a European Vacation zoom if anyone is interested. Please email me at renepacetrailruns@gmail.com before Monday and I will see how much interest we have.
 Click HERE for the sample log shown. Trent made this log 17yrs ago and we both still use it! I added my training for last week to show you an example of how I track an average week. I haven't added my notes on feeling, hydration or sleep yet, but I usually write those under notes. Click HERE for Cynthia's adaption to this template which you might prefer. GOAL SETTINGCREATE YOUR MANTRA The very first step in setting yourself up for success this clinic is knowing why it's important for you to show up, do the work (especially on the days you might not feel like it) and find that drive to do you best. Don't blow this exercise off, just yet. It can take as little as 5min of your time and give you 12 weeks worth of motivation. When it comes to goals, it's important to know that you're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you. Our feelings are how we perceive life. Perception informs how you live... 1. Start by listing some words that describe how you want to feel at the end of the first 4 week block. Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you. 2. Next, identify some examples of things you have done in the past that supported these feelings. These are your supporters and reminders that help keep you on track. For example, getting outside and starting a workout, even if you have to adapt and walk or hike feels better than blowing it off. It also helps avoid that negative head chatter we often get when we skip workouts: "I should have gotten out for a run" which distracts you and takes away from further positivity and productivity. 3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel. 4. When building your goals for each week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and attainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next. Make it your goal to look back at the first 4 weeks feeling the way you hope to feel. Coach R
COACHES NOTES - staying in touch with why you love to run CHALLENGE - Wednesday & Sunday runs - glute challenge PERFORMANCE - Glute Strength TRAINING (video below) WEEKLY HASHTAG #mymoment ANNOUNCEMENTS Happy Birthday Martine 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 - Rest week reminders - stay in your own lane - behind the scenes / what happens if the unexpected occurs CHALLENGE - Wednesday & Sunday runs - Read the SOS Endurance fueling manual - Hamstring recovery PERFORMANCE - Hamstring recovery HERE TRAINING (video below) WEEKLY HASHTAG #enjoywhereyouarenow ANNOUNCEMENTS Happy Birthday Erin Jackson & Natalie 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 - Recovery routines during build weeks - Being too rigid wit your training? CHALLENGE - Wednesday & Sunday runs - Core Challenge PERFORMANCE - Photography Inspiration by Ben Walker - Recommendation: Sunday night goal check-in - Recovery Routine: Baseline Fueling Worksheet HERE TRAINING (video below) WEEKLY HASHTAG #LetItEmerge ANNOUNCEMENTS Happy Birthday Alex, Chris, Carolyn & Steve 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.
The following are videos to help improve performance, mobility, recovery and strength. The first video in the series will always be the current week's challenge. The remaining video's are archives. Current weekly challenges are to be performed a minimum 3 days per week for 1 -3 sets.
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.
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