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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. 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. 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. 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 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. |