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WEEK 8 COMMUNICATIONS

8/10/2020

 

VIDEO RECAP

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.

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  • HOME
  • RACE SERIES
    • RACE RULES
    • COVID SAFETY MEASURES
    • ANNOUNCEMENTS
  • CLINICS
    • CLINIC PARTICIPANTS
  • ADVENTURE
  • COACHING
  • COMMUNITY
    • BLOG
  • STORE