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 :)

VIDEO RECAP:

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.
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CLICK HERE to read Hannah's blog post on restoration this week.
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TUESDAY
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.

WEDNESDAY
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. 

SUNDAY
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

BIRTHDAYS
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.

COACHES NOTES
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.

CONNECT

• This Sunday is our 2nd four week wrap up / prize give away on Sunday at 8pm.
• Creating focus for the final four weeks.

LEARN
Review uphill technique / tips:

• Even effort and relax on the uphills. You only want to expend slightly more energy than you would running on the flats.
• Maintain an even cadence. Slowing cadence means less oxygen will be delivered to your muscles.
• To help maintain cadence, focus on your stride length. Adjust your stride to adapt to the slope of the hill. As the hill gets steeper, your stride gets shorter.
• Run tall, watch your flexing from the ankles and not your hips or back.

MENTOR

• Self care by Ben. Specifically he talks about what has helped with ankle injuries, and calf tightness and shows a few of his top exercises and routines. 
• Please talk with your doctor or physiotherapist, chiropractor or massage to find out what the best approach to graston is for you.   CLICK HERE TO VIEW VIDEO.

GROW

• EXPLORE BY HANNAH, talks about how sometimes the most important thing you can do is show up and being comfortable with being uncomfortable. CLICK HERE to read more. 

WORKOUTS
Wednesday

• Bread and butter stamina workout.
• Run by feel. Run Relaxed. Finish feeling good!
  

Sunday
Back to back thirds challenge this weekend!

• 1st third easy
• 2nd third medium
• Last 3rd hard effort.

***if you’re tired or have any niggly, skip the intensity and focus on a regular back to back weekend.

NEWS​

• TRANSALPINE RUN ZOOM CALL tomorrow at 8pm for anyone who is curious about it or maaaaybe thinking they want to run in 2021.
• FACEBOOK LIVE WATCH Sunday 8pm: prize give aways for the last 4 weeks of checkmarks and setting goals / focus for the final four weeks.

Hi PACErs!

If you're joining us for the group run tomorrow, please take a few minutes to review the content below so you're prepared :)

HEAT WAVE
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.

PARKING
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.

RUN GROUPS
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: 

• If you are feeling unwell, have been exposed to someone feeling unwell or showing any signs of illness, please don't attend the run. 
• We will break into smaller groups of 6 to 10 with 1-2 leaders per group. 
• Socially distanced running guidelines: 6 feet apart.
• Participants & team members are required to carry a mask/buff and hand sanitizer in the event a situation does occur where we need to get closer than 2 meters to assist.
• Please ensure you head off trail 6+ feet if you're going to farmers blow or spit and please cough into your sleeve.

TRAINING PLANS
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.
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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.

Big hugs,
Coach R

VIDEO RECAP

COACHES NOTES
Last week we talked about how important consistency is when it comes to moving your fitness forward and how it helps #closethegap between where you are today and where you are heading.
This week I dive into a story called The Heavy Load and talk about how carrying past mistakes, failure, fears or negativity or self judgement doesn’t serve us and that we need to learn to let go so we can make space for new experiences and successes.  

We will use the hashtag #TheTravellingMonks to remind everyone to let go of things that don't serve us anymore and that every day is a new day to do your best and feel good.

LEARN
Review the importance of having a proper rest strategy from last week and to take 5 minutes, and read the section on goal setting to help you get focused on the next four weeks.
Read More...

MENTOR
If you don't have a recovery routine in place for when you finish your long runs or key workouts or races, you're probably not maximizing your potential. Click HERE to learn more.

GROW
Stillness BY HANNAH. This week Hannah explores some ways you can find stillness and relax.
Click HERE

CONNECT
- Happy Birthday Trent! 
- Congrat's to all the No Goat, Yes Goat finishers!
- YOGA CHALLENGE!! 20min of yoga per day to earn 5 bonus checkmarks this week!
- ATTEND YOGA Livewatch party WEDNESDAY 8pm for 1 bonus checkmark. If you can't make the live watch - it's recorded so you can watch it anytime!
- TONIGHT LIVE WATCH / PRIZE GIVE AWAY PARTY AT 8pm

WEEK FIVE WORKOUTS
- see google calendar for details.
- option to replace the speed session with an easy 45min to 60min recovery run.

​WEEK 5 HASHTAGS
#earnyourcheckmark 
#pacetrailruns 
#TheTravellingMonks

WEDNESDAY
This week we have a fun speed workout with shorter intervals. Try to choose flat to flatfish terrain and make sure you have a nice easy warm up and cold down.

You have the option to perform your strides before your workout or after your workout and before your cool-down this week.

Use the warm up to assess how you feel and to focus on the workout ahead. Think about what your workout goals are, how you want to feel when you look back at the end of your session and use this week's quote to help #risetotheoccasion
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The cool down should feel easy, with the goal of keeping it steady.
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SUNDAY
This weekend's run is all about going the distance again. Team up with a buddy or plan a fun route that will help keep you motivated to stick to the duration. Don't forget to use Strava to upload a GPX file to your watch or the TrailForks app to help with route ideas.

Time on your feet is more important that pace in the long run. Aim to run steady and practice your fueling!