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Good morning from Austria! It's week 12, the final week of the clinic and I hope everyone has a really super run at the wrap up on Wednesday at Blue Grouse. Don't forget to sign up on the accountability doc before Tuesday. It's Hayley's birthday this week - Happy Birthday Hayley! (see video for bday song) A sincere & heartfelt thank you to everyone for choosing pace this summer and despite some setbacks with wildfire, I am really proud of how everyone adapted and really enjoyed coming together for some speed sessions and adventures. I look forward to seeing many of you this fall and those not continuing with us - please keep in touch. xo
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Good morning from the Dolomites! I am sorry I am not able to load a video from where we're staying. I even tried my 3G and it won't go through, so this weeks update will be written :) I want to start by wishing Carri Lawrence (a.k.a. the downhill demon) a very happy birthday! Be sure to wish CL a bday greeting in person if you're at this weeks workout on Wednesday :) Thanks to the awesome PACE team for organizing Big White while I was away. I am so happy we squeezed another adventure into the summer clinic and that the air has been clearer. MOTIVATION I know motivation might have dropped a little bit for some people with the smokey skies, sporadic training, hot weather and more recently for those who have had races cancelled or modified version created. I want to continue to encourage you to take a step back and decide how you want to reframe these setbacks and make sure that you're not spending time in a negative space that might be preventing you from moving forward with the rest of your summer and fall goals and more importantly - potential. If you've been more causal with your training for whatever reason, it's up to you to make up your mind to get back on track. Go back to the goal setting exercise and remember why it's important for you to feel good and then implant those things to get you there. It might feel challenging, you might want to stay in a slump...but remember that it will pay off and getting started is the most important part. For those of you who have had recent race cancellations or modifications, not all is lost. Up until this point, by simply registering for the event it has likely motivated you to do more training than likely you would have done if you weren’t “thinking” you had a race looming. Not many of us consider that this is part of the value of registering for an event, but it's almost more important than the race itself because it sets months of healthy habits. It's the journey, our lifestyle and the things we do to prepare for a start line shapes our season and daily life. So despite some race cancellations - the work you've done to this point hasn't been for nothing. You are fitter and healthier today because of it and shared moments with friends, pushed your boundaries and those are things to feel good about. So don’t forget to celebrate that :) What to do now is likely on most of your minds. We default to wanting to either just let it go or come up with something to make up for it. Both of these are okay options... you just need to know which one will make you feel the best when you look back at it. If you'er content with what you've gotten out of the experience so far, that's okay. If it's eating way at you to see your goal through though - then make plan. Be stronger than your excuses and keep fighting for what’s important to you. Either way though, don’t be indecisive. That can weigh you down. Make a decision. Make a plan and stick to it… knowing that when you look back you’ll feel good about your decision. WEEK 11 TRAINING
Overall, everyone's volumes go up this week, so get pumped to see your workouts through! Some of you have back to back runs, vertical challenges and we have the time trial scheduled for Wednesday, making week 11 shine even brighter :) Time trial this week at Dilworth Mountain Park 6pm start on Wednesday Steve will flag the route and meet the group for introductions. Please wear a face covering for the introductions and if you are unable to socially distance outside of your bubble. Thank you for your cooperation. WEEK 12 HEAD'S UP! Please take note of the following updates for week 12 so you can plan ahead! 1. 5pm meeting time. Check google calendar closer to the run for details. 2. Plan for 2.5-3hrs 3. Headlamps mandatory! Bring extra warm clothing, as well. 4. Sign up is very important to plan groups for this adventure. Sign up HERE, please. Hey PACErs! I am sorry to hear about some of the recent race cancellations due to the new COVID restrictions in our province and I wanted to reach out to you to see how you're feeling and to encourage you to think about how you want to finish your race season despite some races not taking place and if there's something we can do as the PACE community under our clinic umbrella, for example, to be supportive. Before you throw in the towel, take some time to process how you want to feel this fall and if that has to change simply because your event has been cancelled. It's okay if it does, however before you decide... I encourage you to put some though into it. In this weeks video...
QUICK LINKS Google Doc Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. In this weeks video...
QUICK LINKS Google Doc Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. Daily ChallengeWith the smoke and air quality being so unpredictable, I have organized a little challenge using the videos from the training archives. You can incorporate these with your runs this week if you're able to get outside or substitute your runs and use rest week to focus more on mobility, flexibility and durability. (videos can be found by clicking the "weekly video" tab on the categories list on this page)
Tuesday Glute core trio video 2-3x’s Ankle mobility video - 2 sets WEDNESDAY Hip & core video - 2 sets Spend 30min foam rolling, stretching or yoga. THURSDAY Glute Strength video 2-3x’s Thoracic spine mobility video 1-2x’s FRIDAY Glute core trio video 2-3x’s Hip mobility video 2x’s SATURDAY Ankle mobility video 2x’s Hamstring release 1-2x’s SUNDAY Spring Hip Video 1-2x’s Rib Flare awareness 1x In this weeks video...
QUICK LINKS Google Doc Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. In this weeks video...
QUICK LINKS Google Doc Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. In this weeks video...
QUICK LINKS Google Doc Hammer Nutrition Secrets of Success (s.o.s.) manual HERE. DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. In this weeks video... 1. Thank you from Helen. 2. Celebrations for those finishing PACE High 5 3. Consistency. Three simple tips on how to become a more well rounded and happy athlete. 4. JOY: wednesday workout 5. Happy Birthday to Trent! QUICK LINKS Google Doc DISCOUNT CODES Hammer Nutrition Canada - CODE: PACE 20 for 20% off on the *Canadian* website HERE SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders. IN THIS VIDEO: 1. Wednesday run details & sign up. 2. Racer congrats. 3. Rossland weekend update. 4. Downhill running technique. |