Week 9

In this weeks video...

• Daily exercise challenge. (see below video)
• Rest week (if this applies to you): reminder that it's a consolidation week and not time to put fitness back into the bank, but rather making sure you're recovered well for the upcoming build week!
• Keep an eye on the google calendar for potential change to the greenway this Wednesday!
• ​Happy Birthday to Kristie Dodds!
• Congratulations to Sam Waterhouse on his 3rd place finish at Iron Legs last weekend.
• Good luck to Erin & Dawn running Moose Mountain this weekend!
• Coach R away on holidays this Saturday. The PACE team will be in action leading the sessions while I am away, however I will still send out the weekly videos :) 

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 Challenge

With 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