This week we focus on redefining goals for the final four weeks of the clinic. Take a moment to remember where you started. What have you learned? What have you gained or have you slacked off? Maybe you worked through some set backs or are still coming back from a set back. Are you feeling jazzed to wrap up strong?
When you look back at the next four weeks, how do you want to feel?
Redefining your goals for the final four. Let's get to the heart of how you want to feel and then get after it!! CLICK HERE.
Visit the online performance centre to review the video on foam rolling. CLICK HERE.
CLICK HERE to read Hannah's blog post on restoration this week.
Please RSVP for Wednesdays run before Tuesday at 7pm so we can plan accordingly. Thanks!
I scheduled the speed workout on Tuesday this week because we're in REST week and the group run is in a rather hilly location the following day.
The workout is 10 cycles of 30sec hard and 30sec easy, sandwiched between a 20min warm up and cool down. It's best performed on flat terrain. It's such a fun one!
Remember though - if you feel like you need more rest, replace it with a 30-45min easy run.
Group run at Lebanon Creek. Details TBA once RSVP is complete. We will either lead small groups or flag a lollipop route for people to run at their own pace and with folks within their bubbles.
Ahhh... it's a breezy looking weekend :) Groups run 75min to 90min MAX. Go easy, stay steady and have fun. Remember this week as you reduce your volumes, intensity and embrace more rest - you're getting stronger.
EARN YOUR CHECKMARKS
Complete the Wednesday and Sunday workouts for two checkmarks. Do you best and modify if necessary but try. Just getting out the door earns you two checkmarks regardless of how it looks or goes.
If you want to earn two bonus checkmarks - post a photo of your workout to social media with the following hashtags this week:#earnyourcheckmark #pacetrailruns #thefinalfour #rememberwhereyoustarted
Happy Birthday to Kristie Dodds & Jennifer Goodwin!! xo
T-SHIRTS / PRIZE PICK UP
Arrive EARLY this Wednesday to pick up your clinic t-shirt and any prizes you may have won this clinic. You can pick up your items between 5:30pm and 5:50pm at the start of the run.
Rest and Restore. Each one of us has favorite things and places that help to calm and quiet us. We need to learn how to relax, how to unwind. Find something this week that's relaxing, healing, soothing, restorative to you.
Sit in the sun. Sit in the tub. Perch on top of a mountain or hill, and take in the view. Let yourself sit and soak it in for as long as you can. Let yourself be still for as long as you can. Allow yourself to relax, and give yourself opportunities to unwind.
Go as deeply into your thoughts and feelings as you are able. Sit quietly for as long as you can. When your body is done, it will tell you.
This week I talk about pressure vrs having fun and what can we do if start to take things too seriously or overthink some things too much. I also discuss the contrast to anyone who perhaps uses pressure as an excuse and holds back.
Review uphill technique / tips:
Back to back thirds challenge this weekend!
"Sometimes the bravest and most important thing you can do is just show up." - Brené Brown
You are here. You are prepared to explore, and not to stay put.
I remember a conversation with Coach R several years ago, in which we explored the idea of being comfortable being uncomfortable. I thought about this a lot when I was training for the Transalpine Run last year. When I was on a big climb that felt like it would never end, when I would feel my heart jump right up into my chest, in the moments where the last thing I wanted to do was eat and fuel up for the rest of my long run. In those moments of discomfort, can you tell yourself that you're really ok? That you're doing great? That you have everything you need to move positively forward? Discomfort can empower us to change.
Can you embrace those moments where you are uncomfortable, feeling the energy and empowerment from those around you, and from those who have come before you? You signed up. You've been showing up. You're here despite all of the things that have happened this last year. If the process is a teacher, and change is the reward, lets enjoy the journey.
If you're joining us for the group run tomorrow, please take a few minutes to review the content below so you're prepared :)
It's suppose to be another hot one, so please ensure you're prepared with extra fluid. You can review the tips I put out on hot weather running HERE.
Please refer to the google calendar for specifics, however note that parking is somewhat limited and along the side of the road / wood lake. You'll have to walk a little ways to the trail head, so please plan accordingly.
T-SHIRTS / PRIZES
If you haven't picked up your t-shirt or if you won any prizes at the checkmark draw or NGYG challenge, you can come early to pick up from me between 5:30pm and 5:50pm.
Click HERE for the group run list. If you're missing from the list - just text me and I will add you to a group :) 250-878-1736
P.A.C.E. GROUP RUN COVID-19 PROTOCOLS
Please review our COVID-19 protocols before the group run tomorrow:
Last week I updated the training plans online to accommodate the changes to the group run dates. I updated the 25km roll-over plan tonight as there was an error on the schedule for this week, so please be sure you're up-to-date by clicking HERE.
Those of you not able to join us tomorrow, I hope you get out there for a fun run and I can't wait to see your homegrown hashtags this week!
If you have any questions, please let me know.
Scroll the categories below to find information as the clinic progresses.