Category: WEEKLY UPDATES

Fall Week 9: Thank you!

12/4/2023

We want to express a heartfelt thank you to everyone who was part of our fall clinic!

Video Highlights

Control the throttle.
Rest week tips.
Clinic thanks. That's a wrap!
January clinic participants - training plans.

Only a few spots left in the January Clinic!

WEEK 9

Wednesday Training
- Time Trial / aerobic capacity / HR / zone 1 & 2 P.E.
- taking it back to where we started the clinic with those pick up zones.
- Greenway Loop / see google calendar for parking!
-Warm up 10min or 1 lap
-Continuous running zone 1-2 for 3 laps
- Record time and distance and compare to your 1st time trial on Nov. 1st
Cool down 10min or 1 lap

Sunday Training
- Sunday is a partial leader lead / partial solo vertical challenge.
- first climb / lollipop at the top with leaders.
- descent and subsequent repeats / time solo.
- Run duration: 90min
- Continuous training in Zone 1 + 2.
- Mark yourself away here

Rest Week

Quick Guide to Choosing Your Next Pair of Trail Shoes

Decide what type of trails you will be running on. i.e. light trail running on the greenway vrs. technical trail running in Crawford.
Light trails don't require as much stiffness/support or tread for example.
Technical trails, for example, can benefit from extra protection from rocks and roots, diverse lugs for grip and traction and a stiffer build for foot stability.
Both light and technical can benefit from cushioning, however it's more important that you try to find something comparable to what you're currently running in if your current pair of shoes are working well for you. i.e. if you have a highly cushioned 8mm road shoe - try to find a highly cushioned 8mm trail shoe to transition into. Try to match your current shoe as much as possible.
Avoid messing with your body's biomechanics and avoid dropping more than 2mm at a time, to avoid injury. If you're currently running in an 8mm drop shoe, don't go less than 6mm until you've had a full season running in the 6mm. After that if its going well, you can try dipping to 4mm etc., if you feel that's appropriate for you.
Size up 1/2 size to allow for additional space for those long descents and swelling that often occurs in hotter weather.

Additional Shoe Tips

Life expectancy of new shoes is approx 4-6 weeks.
Look for wear, tear and stress marks. Check out the tread to see how worn down they are. Press into the heel of your shoes and see if there is any spring left in the cushioning.
Alternate at least 2 pairs of shoes so you're not wearing the same pair back to back. This allows the shoes to recover in-between workouts and you'll extend the life of each pair.
Bring your shoes inside during cold months. Running in a cold shoe is like running in cement. Okay, maybe not quite cement but you get the point here. Warm them up indoors.

WEEK 6

11/14/2023

VIDEO HIGHLIGHTS

- HBD Andrew, Anthony & Sam
- What is the Base training phase?
- 3 most important reminders to get the most out of it.
- Do you want to improve - train your weakness.

On the Blog...

WEEK 6

Wednesday Training
- details are updated on the Google Calendar.
- building on our zone 3 efforts on Wednesday
- introducing loop with hills / terrain management.

Sunday Training
- Sunday is a combo leader lead / solo run with elevation focus
- The first repeat will be leader lead and any remaining time will be solo.
- 1st week of base training
- 2hrs 20min
- Continuous training in Zone 1 + 2.
- Mark yourself away here

TERRAIN MANAGEMENT

This Wednesday we are taking our zone 3 efforts onto rolling terrain. This is going to require that you modulate your efforts depending on the type of terrain you're on.

- flats
- uphills
- downhills

Try focusing more on your effort. How does zone 3 feel for you and how can you keep that effort consistent on varying terrain? If you don't adapt your effort/pace on the uphills, for example, you'll quickly move into zone 4 or 5.

The same goes for zone 1 and zone 2 on your recovery phase. Make sure you're adapting your efforts throughout the loop to ensure you're being consistent and staying in the proper recovery zone.

TRAIN YOUR WEAKNESS

1. If you are stronger on the uphills but get dropped on the flatter and faster terrain, this likely means your aerobic endurance is likely higher than your running economy. >>> Try shifting some emphasis to flatter, faster running.

2. If your legs get very sore and you have fatigue that lingers for several days after a long run or race with lots of elevation gain/loss >>> Try increasing your leg strength and muscular endurance in the base phase :)

3. If you get dropped on the downhills >>> Try shifting some emphasis on faster downhill running. Start with more gradual/less technical terrain (like a FSR) where you can work on building your speed. Once you gain some confidence on non-technical/gradual terrain, slowly shift to more steep and technical options.

Week 4

10/31/2023

Video Highlights:
1. Race planning for 2024.
2. "Earn your Checkmark" accountability program.
3. Review training goals and objectives for the second half of the clinic.
4. What Wednesdays will look like moving forward.
5. Uphill performance focus and weekly elevation goals moving forward.
6. Google calendar up-to-date.
7. Attendance for Sunday's run.

Remember - most things are hard before they’re easy. Stick with it. Keep focusing on showing up, doing the work and being consistent. You’re making progress and every tiny decision you make now is a step forward to making it a healthy habit.

Week 2

10/16/2023

Video Highlights:

We're officially in "reset" season. Learn why it's important and how to stay committed to it.
Explore what #FlowNotForce means and how you can use it to stay motivated.
Warm up drills
Fuelling reminders.
Google calendar reminders.
Be sure to check off the box on the google doc if you're going to be away for any Sunday runs. Thank you.

WEEK 2 VIDEO

PRE-RUN WARM UP DRILLS

FUELLING
The following is an easy to follow check list you can use as a starting point when fuelling for Sunday runs:

Have breakfast 90min to 2hrs before the run
Top up with 100 calories 20-15 min before you start the run.
Fuel with minimum 90 calories every 30 min during the run.
Fuel within the first 20-30 min after your run.
The goal is to feel good and have steady energy throughout the run to support the work you need to do.
If you’re getting dips in your energy, you should ensure you’re fuelling regularly throughout your long runs.
Proper Fuelling during your long runs will also help you with recovery.
Remember - the reality is that you aren’t able to replace the amount of calories or energy you expend during your long runs. The goal is to replenish, keep your energy steady by refueling consistently and regularly throughout the run.

Week 1

10/11/2023

This video will cover Wednesday & Sunday workouts, goals and homework for week 1.

Video Highlights:

Consistency. This is the golden ticket. If there is a secret to training, this is it.
Follow 5 easy to follow steps to help you nail consistency this fall.
Wednesday October 11th training details.
Sunday October 15th training details.
Be sure to check off the box on the google doc if you're going to be away for any Sunday runs. Thank you.