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Here are some tips on improving you downhill running technique, avoiding injury and getting faster :) I suggest you pick one area per week to focus on. For example, this week you can focus on stride, next week your arms etc... STRIDE
- body weight is stacked. shoulders, over hips over ankle which help prevent you from over striding (reaching the foot out in front of your body). - lean into the hill via the ankle joint while staying stacked. - avoid leaning back or pressing your hips back like you're sitting in a chair. "pump it" with your hips stacked. - shorten the stride and take smaller, quicker steps which will help keep your feet underneath your hips and help keep the weight in the forefoot **not the heel**. This will also help eliminate ankle rolls. ARMS - arms help you maintain control and steer. - if you pump your arms you'll go faster - if you stretch your arms out they will act as a lever and work with gravity to help slow you down. - relax your upper body and shoulders. Staying relaxed helps you build confidence opposed to heading into the downhill stressed and tense. EYES - practice looking 6 feet ahead and then glance closer to your feet and back out again to anticipate obstacles. - if you are looking down you will not only tend to run slower downhill, however you increase your risk for injury because you won't be able to see and anticipate what's ahead. FEET - weight should be in the mid-foot and avoid weight in the heels. - weight in the heels will cause you to heel strike which is not only inefficient, however you're almost alway guaranteed to slip/fall this way. (see my slip in the video when I had my weight back and in the heel as a good example) - practice scuffing the earth on a non-technical downhill to get a feel for it before you practice on technical terrain. - if you hear a slapping sound, you're 100% heel striking. Try to run downhill quietly :)
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VIDEO RECAP 1. Rest Week: why it's important and tips for a successful week HERE. 2. Drop Bags: tips by PACE leader Tom Craik HERE. 3. Group Run Sign up for July 14 at Lebanon Creek HERE. *sign up by Sunday night so we can plan groups! 4. Pep talk on how to stay motivated this summer! ANNOUNCEMENTS Rossland Group Run Sign-up: Thank you to everyone who's decided to join us for a fun 31km group run on the beautiful Broken Goat course on Saturday July 17th in Rossland. The sign up sheet has been taken down, as we have started filling any remaining spots to PACErs outside of our summer clinic. If you have last minute change of plans and want to join us, email or text me right away :) I will send out the run start time, groups and additional information for our post-run social on or before next Tuesday, July 13th. This video focuses on the all important "recovery window" post run, workout or race. There are more tips below on things to help make your rest week a success! EASY TRAIN TO PROPER REST...
It looks like a few PACErs are running the 32km Big White Challenge on July 10th and have questions on how to taper, so I modified the 50km "rollover" plan to help. Good luck PACErs!!
VIDEO RECAP The follow topics are now posted on the blog: 1. Welcome Zoom: if you missed the welcome zoom last monday, you can rewatch it HERE. 2. Performance Videos: find short videos filled with mobility, strength, flexibility and more HERE. 3. Training in the heat: review a short list of tips to help you make the most out of running in hot weather and most importantly - stay safe! Click HERE. ANNOUNCEMENTS The following is a list of events, actions or changes to the clinic programming or locations etc... 1. Change in workout, start time & location this Wednesday, June 30th. Detail on the Google Calendar. a.) 5:30am - 6:30am b.) EECO Centre / Springfield Park c.) Fun looped course that will be marked as prep for next weeks time trial. 2. Rossland Group Run Sign-up: We have limited spots available for the Rossland group lead run along the 7summits and Old Glory on Saturday July 17th. If you would like to hold a spot, please sign up before July 1st. After July 1st we will be opening up spots to out of town guests that were originally signed up for Broken Goat. You can sign up HERE. COMMUNITY The following are things happening within the PACE family that we want to celebrate! Happiest of birthdays to Lynn & Rich this week! We hope you two firecrackers have a great birthday week in this heat wave and know that we are sending you lots of love and wishes for a healthy and adventurous year ahead. xo Here are a few quick tips to help you manage the heat while running this summer! - create looped courses where you can set up a re-rill or cooling station out of your car. Pack a cooler of ice, additional water and electrolytes so you can replenish after each lap. - stash water 5-7km into your run and plan an out and back or a route that finishes on the last 5-7km stretch so you know you have water/electrolytes waiting. - start your run slower than you normally do. If you're feeling good halfway through, it's okay to speed up a little bit. - avoid running at the hottest part of the day, which is typically between 10am and 4pm. - try to pick routes with more shade or that start at higher elevations. - wear apparel that is light in color and a hat or visor. - protect your eyes and run in sunglasses if possible. - wear 30 SPF or higher sunscreen. - be patient. It often takes up to 14 days to fully acclimatize. HYDRATION Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more. How to Prevent Heat-Related Illnesses
Heat Cramps Cause: Dehydration leads to an electrolyte imbalance Symptoms: Severe abdominal or large-muscle cramps Treatment: Restore salt balance with foods or drinks that contain sodium Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink Heat Fainting Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain Symptoms: Fainting Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking Heat Exhaustion Cause: Dehydration leads to an electrolyte imbalance Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink Hyponatremia Cause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours Symptoms: Headache, disorientation, muscle twitching Treatment: Emergency medical treatment is necessary; hydration in any form can be fatal Prevention: When running, don’t drink more than about 32 ounces per hour; choose sports drink over water The following are videos from our performance collection this year. You can find videos on mobility, strength, flexibility and more!
COACHES NOTES - greetings from Victoria! - performance work for this week: - Goal Setting HERE - Training Log HERE ANNOUNCEMENTS - Don't forget to sign up for next Wednesdays group run on the google doc HERE. - Sign up for the group run in Rossland on July 17th HERE. Topic: SUMMER CLINIC ZOOM CALL Time: Jun 21, 2021 07:30 PM Pacific Time (US and Canada) Join Zoom Meeting https://us02web.zoom.us/j/84685456224?pwd=Rmw5Ulp0MklNYS9QcCtqMjBTZXZpUT09 Meeting ID: 846 8545 6224 Passcode: 990615 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. |