WEEK 9

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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Visit the online performance centre to review the video on foam rolling. CLICK HERE.
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CLICK HERE to read Hannah's blog post on restoration this week.
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Please RSVP for Wednesdays run before Tuesday at 7pm so we can plan accordingly. Thanks!

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.