Week 12

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.” 
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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.
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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
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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.