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Congratulations to all the winners of the final training block's Accountability Challenge! We are so grateful to all of you for your support and for training with us this summer. Here is a list of the prizes and winners: White socks - AMANDA D
Green socks - COLLEEN Peach Salomon Hat - NICOLE Blue Salomon trucker hat - ALEC Melon Hammer Heed - TRUDI Hammer Gels - SHANE M mustard Salomon hoodie - SAM Homemade mug - TARA Soft Flasks x2 - AMANDA NEWITT The PACE Enduro's have been a strong part of our training foundation at PACE since 2013. They're a great way to test your fitness, build fitness and/or work on race strategies. We usually have an aid station and a post run pot luck. Unfortunately with COVID, we won't be able to offer these components or loiter, however we can still have some fun and enjoy a challenging day on the trails together.
GPX FILES 1. Figure Eight Course / 21km / 808m CLICK HERE 2. Marked Loop 9km / 343m CLICK HERE 3. Click HERE to watch Steve's video on how to upload a GPX file to your watch. ENDURO CHECK-IN INSTRUCTIONS 50km 9:00am - Check-In w/Coach R at the picnic table / entrance to the trails. 9:05am - start your run! 25km 9:05am - check-in w/ Coach R at the picnic table / entrance to the trails. 9:10am - start your run! 15km 9:10am - check-in w/ Coach R at the picnic table / entrance to the trails. 9:15am - start your run! ***VERY IMPORTANT*** : I will tape the sign-in sheet to the window of my vehicle after everyone is out on course. Please mark yourself AWAY when you finish your enduro, so we know you're off course. Thank you. COVID PROTOCOLS - Please stay home if you are feeling sick or have been around anyone who has been sick. - Please bring a face covering with you at all times in the event you are unable to maintain 1-2 meters physically distancing or require assistance from a team member. - All groups have staggered start times, to ensure there is little to no overlap between each group during the speed session. - Please stay in your vehicle until your "check-in" time or avoid loitering in the meeting area where Coach R is checking people off. - There is no loitering at the start/finish area - thank you for your cooperation.  As we close out the final week of the summer clinic take a moment to reflect on all the teachings, lessons and words of wisdom. Draw off all of these things as you move into the fall, whether you’re continuing with us in the fall clinic or starting a new journey. And as you move forward, trust yourself, trust your inner voice and trust what you know. Your own inner guidance will deliver the answers that resonate deep inside of you and lead you to where you want to go. “It’s good to go with the flow. But it’s better to go with what you know - what you know to be true for you. Trusting yourself is the ultimate lesson. It’s where all the guidance leads.”  EASY RUNS by: Coach R It's normal for most people to just go out and "run" without putting a lot of thought to the purpose of pace or purpose or how varying these elements can improve performance. Easy runs are actually the final true endurance workout and the purpose is to fully develop your aerobic fitness and then maintain it. The majority of your training will likely be comprised of easy runs. Your heart rate is around 75% of your maximum, although it can reach 80%-85% near the end of the run. Easy runs last anywhere between 15min and an hour and a half. One of the most common mistakes athletes make it to run their easy runs too fast. You want to keep them steady, but avoid getting into a pace where your breathing becomes noticeably faster.  TRAINING LOG by: Trent This week Trent shares his old school, but highly effective, manual training log that he has been using for over 15yrs to track his activities. You can write up to three activities on the top and then track your hours, distance, elevation and make notes on each day. There is also a summary at the bottom totally up your total weekly volumes for each activity. CLICK HERE.  Think about all the steps it took to get here. Think about where you were when you started, and where you are now. You have grown, and you have come so far. You may not be running that race this summer, but you are still traveling. You've taken so may steps it's impossible to count them all. Perhaps this is why it is far too easy to lose track of our progress because the actual act of progressing comes naturally to us. Progress itself is movement, and because we are always moving in one way or another, this very consistent act begins to lull in the background. You have shown up to the day, You have given your all to things great and small. May you always remember that even when you are not taking the trips you are longing to take, you are still on the journey. You are still practicing both small and great acts of courage each day. You have come so far on your own journey. Be proud of yourself, and of each step you took that you got you here today. Be proud of your progress. With much love & gratitude, - Hannah  Wednesday September 9th @7:30pm to 8:00pm
- Final clinic wrap up / Facebook Live Watch & prize giveaways - Be sure you're accountability points are updated before Wednesday! - Following the facebook live watch, @8:00pm - LIVE YOGA with Nina Watts. - Coach R will sign off and Nina will sign in and guide us on a 45min live yoga class, so have your mat ready! EARN YOUR CHECKMARKS - If you are going to attend the yoga at 8pm, add your checkmark before Wednesday. - Submit your favourite baking recipe for the PACE cookbook! You can upload it to our shared cookbook folder HERE. - Post a photo using this weeks hashtag: #GoWithWhatYouKnow #EarnYourCheckMark & #PACETrailRuns - Complete the Wednesday workouts. - The points will be closed as of Wednesdays live watch. WORKOUTS This Wednesday we have a mini vertical challenge. Because the duration of this workout is shorter than the sessions we sometimes do for our endurance sets, you can put more effort into both the uphill and the downhill portions. ENDURO Please stay tuned for a separate posting and email to follow with full details. In the meantime don't forget to SIGN UP before Thursday :) Sign up is on the google document sheet, lower tab. VIDEO RECAP: In this week's video I recap last weeks hashtag: THE PERFECT SUMMIT FOR YOU and talk about how proud I am of everyone for taking control of making the distance challenge work for you.  #ItsAllAboutTheWhy This week I talk about our choices, our goals and outlook and how these are driven by the "why." I also discuss busyness and whatever you have on your plate is there because you said yes to it. (with the exception of real tragedies and setbacks that can happen). Watch the video to learn more.  “Breathe and let be”- these are the words of Jon Kabat-Zinn. He has an analogy of the “waves” of mindful living, and how we cannot stop the waves, but we can learn how to surf. This analogy resonates deeply with me. When caught up in the feeling that nothing is going right, the waves just seemed to get bigger and faster each day, and the feeling that I have completely lost control of everything, I remember this. Last year, on this day, was the first day of the Transalpine Run. I remember the waves, I remember feeling like there were some big ones, out of control ones! I remember focusing on my breath, the one thing that I could control. The one thing was steady and consistent and helped me to relax even slightly. There is also a peacefulness to the waves, to the way our breath is the center and control of everything in our body. We haven’t stopped breathing from the day we took our first breath. Take 5 minutes this week to stop, and notice your breath. Beginning with awareness, start to pay attention to how you are breathing. Notice the length of your inhale and exhale. Notice the length between that inhale and exhale. Notice where you feel the breath creates movement in your body (your ribs, your belly, your shoulders).  LEARN “What you celebrate expands” - If you find yourself stuck in your “worse case scenario” - allow it to liberate you and let it go. Then find something to get excited about.  MENTOR Your body doesn’t know miles - it only knows stress. Training without rest is like self destruction. Often when we’re sidelined we have a hard time separating what our minds want from what our bodies need. Here are a few things to consider if you’re injured or feeling a niggle:
 CONNECT
- Happy Birthday to CARRI :) - Thanks for the awesome playlist songs! No Horse, Yes Horse & No Goat & Yes Goat - Finishers medals and t-shirt pick up 6-7:30pm at Raymer Elementary. Click HERE for details. It's really easy to blow off stretching after your run. Often we are already thinking of the next place we need to be or what we have to do and stretching post-run seems to be the first thing we dismiss.
When it comes to injury prevention, it's really important to maintain and/or improve mobility. The best way to do this is through consistency. Just like improving your endurance or speed - you have to do it regularly and balance it with rest. One of the easiest ways to introduce more mobility into your weekly routine is to think about stretching as part of your run. For example, if you have a 45min run on your training plan for this week, schedule 60min so you have time for your post run stretch. If you only have 45min in total, schedule 40min to run and choose 2 target areas to focus your post run stretches on... such as tight hamstrings or quads. It's easy to say you'll stretch when you get home or fire up that 60min yoga class on your down dog app, but often we are more distracted when we get home and it's less likely you'll fit it in. That's why this week's learn section is all about making stretching part of you run. So make it a goal to stretch after every run starting this week. Even if it's only 5min and you'll start to see how much better you feel, or gain awareness on areas that need more attention such as foam rolling or making a massage appointment.  Try this new way of logging your training to help identify poor performance or injury. While Strava and other online platforms are great at tracking your stats and engagement, keeping this quick and easy side log can really help you identify issues if they go wrong.
1. Start with a sheet of paper or computer spreadsheet. Starting at the top of the page, number each row or line down the page from 0 to 21. This will correspond to the 21 days prior to the injury or poor performance. Why 21 days? It’s often called the training lag and it reflects the phenomenon where training seems to catch up to you after three weeks or so. Due to this training lag, it’s important to look back the full 21 days when trying to identify the cause of your problem. Experts say that nearly every poor performance or injury was birthed during the previous three weeks. 2. Avoid using a calendar; use a column in order to stack the days one on top of another. The body only knows what you did to it yesterday and the day before and the day before. It doesn't know Monday or Sunday. It knows "tired from speed session" or feeling rested and recovered". So the columns help lay out the days in a series. 3. For each day document the training stress for the day. "easy run, fartlek, long run, vertical etc. Training stress is often a "revealer" and it becomes easy to realize if you have piled up too many stressful training days together. You can also use this column to take note of things that could impact the stress like weather, terrain etc. 4. Now go over the calendar and circle any stressful training days. These will be your key workouts, as well as any day you can remember where you maybe experienced more stress like running too fast, challenges with weather, perhaps your breathing was off etc. Look for how many circled days are stacked too close together and that's likely what led to your poor performance. This becomes a powerful tool moving forward to avoid the problem in the future. 5. If this doesn't reveal anything, do the same thing for your recovery and rate your recovery using something like great, normal or compromised. Usually things like not eating enough after your long run, feeling really dehydrated or your sleep patterns were disrupted will start to show and this could be where your recovery took a tole and issues started. 6. Lastly, look at stress. I am talking about your life/work calendar. Car broke down, kids were sick, something caused extra stress in your life or you were busier than usual. These, too, can cause poor performance.  Be driven and excited about what's to come! You can see hope on the horizon, and you know that even though there may be obstacles, and a lot of work to do, you are starting to notice how the path beneath your feet connects to the future. I hope that you can hold on to this when you start to have any doubts. Continue to pay attention to your surroundings - the people, the places, and the way the sun shines. If it brings a smile to your face and joy to your heart, hold on and savor that moment. Stay committed to your growth process, until you can start to feel the joy, the excitement, the feeling of being alive.  What excites you right now? What makes you feel alive? How can you give your attention to these things, to what truly matters? VIDEO RECAP:
- adapting your week to rest if you extended into an additional build week last week with the Big White race, mountain trips or pushing your personal goals. - the perfect summit for you. - how well do you adapt to situations in your training? - distance challenge & speed workout details - this weeks hashtag: #theperfectsummitforyou #earnyourcheckmark - new playlist details GROW Feeling Alive by: Hannah. Click HERE. LEARN What went wrong log? Click HERE. MENTOR Quick post run stretching routine by Coach R. Click HERE. CONNECT Congratulations to all the Big White Racers! Happy Birthday to Lisa, Trudi & belated to Pam :) Congratulations to all the winners of the second training block's accountability challenge! Of course, the best prize of all was that we collectively #earnedourcheckmarks. Great work! Here is a list of the prizes and winners for this block. Please note that one you win once, you can't win in another block until a new clinic but your checkmarks can still be earned! Foam Roller - Kari Fargo Salomon Lightening Hoodie - Erin Schrauwen Hammer Heed - Maggie Hammer Gels - Erin Jackson Men's M Salomon Shirt - Helen Socks - Cynthia Buff (Pink) - Judy Buff - Mandi Running Hat - Jenn G Socks - Glennys As always, we are so grateful to our sponsors Hammer Nutrition Canada and Salomon.
With gratitude, Hannah  It's really easy when we feel good to just go with the flow and ride the wave. This works well until we crash and then lack direction or being in tune with where we're headed.
Goal setting can help keep you track but it also helps you feel better, overall. If you don't know where to begin, start here and now. You can whizz through this exercise or take your sweet time! Either way, you'll gain more insight and hopefully more direction which will in turn help you feel better when you look back at the next four weeks of training. This is a build off of the first four week goal setting. New insights are highlighted in red. STEPS TO HELP YOU ESTABLISH AND GET STARTED REMEMBER: 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 reviewing the words you listed that describe how you wanted to feel at the end of the first 4 week block. Ask yourself if these still apply? Were they effective and did they motivate you? If so, you might choose to keep them. If not, you may choose to reflect and establish new ones. Perhaps you end up with blend of old and new. 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 did within the four weeks of the clinic that supported these feelings. These are your supporters and reminders that help keep you on track. For example, making a commitment to try and adapt if needed, but that getting out and perhaps not having a stellar workout still feels better than if you blew it off and then had head chatter about how "I should have gotten out for a run" 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. Take note of anything that steered you away from feeling how you wanted so you can try to eliminate these in the next block. 4. When building your goals for the final four weeks, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and obtainable 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. If you did this in the first four weeks - BRAVO and keep it up! If you only choose to do one of these points this block, do this one. |
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