Click HERE for the training log that Trent made 17yrs ago and we both still use it! I added my training for last week to show you an example of how I track an average week. I haven't added my notes on feeling, hydration or sleep yet, but I usually write those under notes.
CREATE YOUR MANTRA
The very first step in setting yourself up for success this clinic is knowing why it's important for you to show up, do the work (especially on the days you might not feel like it) and find that drive to do you best. It can take as little as 5min of your time and give you 12 weeks worth of motivation.
When it comes to goals, it's important to know that you're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you. Our feelings are how we perceive life. Perception informs how you live...
1. Start by listing some words that describe how you want to feel at the end of the first 4 week block. Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you.
2. Next, identify some examples of things you have done in the past that supported these feelings. These are your supporters and reminders that help keep you on track. For example, getting outside and starting a workout, even if you have to adapt and walk or hike feels better than blowing it off. It also helps avoid that negative head chatter we often get when we skip workouts: "I should have gotten out for a run" which distracts you and takes away from further positivity and productivity.
3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel.
4. When building your goals for each week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and attainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next.
Make it your goal to look back at the first 4 weeks feeling the way you hope to feel.
It's important to remember that these schedules are not set in stone. It's a work in progress and you can move the workouts around as they best fit your schedule.
- Try to stay within 10% of the weekly volume.
- Consistency is key. Modify workouts as needed, but do your best to show up and put time on your feet.
- Be careful not to train through any tweaks or what may seem like a little issue, as they often can turn into big issues if not addressed right away. Resting a sore foot now and missing on some training is really no big deal in the big picture. Training through it could be.
- Lastly, your mental focus also needs to be in alignment with your goals. There is a time to be focused and rigid and there's a time to let it go and enjoy life, your surroundings and all the wonderful things outside of training... in otherwords, have fun!
Thank you for choosing P.A.C.E. to be part of your training journey. Here are some instructions to help you make the most out of your training plan. It’s important that you adjust this training plan to accommodate your individual body and requirements and remain flexible as you go. Listen to your body along the way and be careful that you don’t train through any tweaks or what might seem like minor tiny issues that could turn into bigger issues if they are not addressed.
Recovery Runs : These are slow jogs. Very slow. The aim is to keep your heart rate below 65% of maximum possibly reaching around 70% by the end of the run. The goal of the easy run is to simply get the muscles warmed up, blood flowing to deliver essential rebuilding nutrients to the muscles and to work out the tightness that occurs from hard running. There is no other goal of a recovery jog.
Long Steady Runs: The purpose is simply time on your feet. They are slow runs with the goal of simply running a steady pace for the entire run. Keep the effort easy and steady. The general recommendation is that you keep your heart rate around 70% of maximum. This workout is the heart of endurance training. Be sure to try to match some of your long steady runs with some of the stage profiles as close as you can and use these runs to practice fueling, gear, pole practice etc...
Easy Runs: The goal with this run is to fully develop aerobic fitness and maintain it. In other words, build endurance.
Tempo Runs: Tempo pace is run slightly more intense than your steady state pace. It is often referred to as “comfortably hard”. The goal is to increase your stamina.
Vertical Training: Try to find a hill that takes you approx. 20min to climb up and down (400-800 feet) and do repeats for the duration outlined in the workout. You will also want to ensure that some of your long steady runs include terrain that requires you to do long sustained climbs and descents.
Choose a plan that best suits your goals this summer. We will go over the training plans in more detail on Monday's zoom call. Thank you :)
Some members of the PACE team are heading to Rossland on what would have been the scheduled Broken Goat race weekend in July. We would love to invite summer clinic participants to join us for a run along the Broken Goat race course on Saturday, if you're interested and to show our appreciation for standing by our side the past year and a half.
Saturday we will lead groups along the 25km Broken Goat course and add on the summit of Old Glory... the highest peak in the Rossland Range. We will run to our own finish line and a cooler of cold beverages and snacks at the base of Red Mountain.
SATURDAY JULY 17th
7 SUMMITS, MOUNT PLEWMAN & OLD GLORY SUMMIT ADVENTURE
31km / 1340m ascent / 1740m descent
Post run social at the base of Red Mountain
This is also a great way to grab some elevation for your PACE HIGH 5 virtual race!! Or if you're not currently registered for PACE HIGH 5 and would like to join us, we can send you an invitation to register if you email us before Saturday June 19th. If anyone was registered for Broken Goat and was hoping to qualify for the Quadzilla, this is also a great option to keep the dream alive! You would have the chance to win a free entry into the Transrockies Run in Colorado or Transalpine Run in the Alps. Thank you to those who are already registered or just jumped in. Your support means more than you know to us!
>>>>>>>>>>> EMAIL US FOR YOUR INVITATION TO REGISTER NOW <<<<<<<<<<<<<<<
We understand that Saturday's route may not appeal to everyone, we can also provide you with shorter run options for Saturday if you still plan to come down for a getaway and some mountain time.
BOOK RED MOUNTAIN AND GET BROKEN GOAT RATES
Slalom Creek is a prestigious on-mountain complex. The team will be staying here for easy mountain access and vibes!
The condos at Slalom Creek are exquisitely finished with fully equipped gourmet kitchens, island with breakfast bar, gas fireplaces, in-suite laundry, underground parking and situated within a 2min stroll to the Broken Goat finish line.
Special Broken Goat Guest Rates for 2021 HERE.
Call 1-877-969-7669 to make your reservation.