I taught my first Athletic Cycle and Core class at Global Fitness last night and I woke up with sore legs.  I LOVE that feeling!  It totally connects me and charges me up!  Let's face it - I know deep down that my legs are going to hurt like this for 7 days this June, so what better way to connect the first week back then with that 'loving feeling'.  I signed up for the BC Bike Race with my husband and the thought of not being prepared and potentially 'shitting the bed' is all the motivation I need to stay focused and on track this winter.  What?  I am serious!  Some of you might be motivated by all the sugar and alcohol you drank last month... I am motivated to just make it through the insane 7 days in one piece.

Lucky for me, the athletes in the class are motivated and prepared to suffer too because class was brutal and they didn't let off one bit!  We started off with intervals of 75-85% of max with no rest for the first half.  I wanted everyone to cycle into the second half on tired legs... and we did!  We came off a crazy time trial and into our first of two hill climbs.  The first one was 6min long with a gradual climb that finished us standing.  It was a very quick drink of water and we were into our next hill of 9min, making it a total of 15min and it wasn't on easy grades.  To finish the class, we did rollers... FAST rollers.  The climbs were short, but hard and the descents were short, but fast.  After a nice cool down, we hit the gym for 30minutes of core conditioning.  I was spent.  They were spent.  I wonder if anyone else woke up sore and happy... or maybe just sore.

“I had the ambition not only to go farther than anyone had ever been, but as far as it was possible to go.” -  CAPTAIN JAMES COOK

This fall we jammed out a tough and intense 9 week strength training and plyometric program for those SNOW LOVERS out there!  This group of athletes worked so hard every Monday night for 1.5hr sessions of total body conditioning.  It never ceases to amaze me how happy people are to suffer...

I hope everyone who took part in this year's strength class has noticed increased strength, power, endurance, recovery, balance and flexibility in their snow sport(s) so far this season.  Now lets all get down on bended knees and start praying to those snow gods up there...

LET IT SNOW and LET US SKI!

2009 Finish Line Christmas Event

I want to thank everyone who came to celebrate all the awesome accomplishments, happy trails travelled, memories built and friendships made in 2009 at the 1st annual PACE Christmas Party this weekend!

Complete with peronalized race bibs, outlining what motivates each of us to run, cycle or ski and sharing some of our favorite PACE memories!

P.A.C.E. isn't just about fitness... it's about friendships, family, and adventure!!  It was amazing how many people joined the PACE family in 2009 and we look forward to welcoming more in the new year.  For more photos of the PACE HOLIDAY FINISH LINE PARTY... visit the photo page!

START THE NEW YEAR OFF ON THE RIGHT FOOT!

We have 4 P.A.C.E. Leaders on the scene, to accommodate all levels.  This clinic includes an optional personalized training schedule to ensure you stay connected and motivated to keep moving through the winter months.  This clinic ends with the option for a scenic trail race which will challenge beginners as well as extreme athletes.

Dirty Duo Clinic 25km Training Distances

Winter 2010 ~ January 7th to March 6th (10 weeks)
Thursday 5:30pm (option to build up to 2hr or 3hr runs)
Cost:  $125 (including 10 week personalized training program)  OR  $95 for Thursday running sessions only
EVENT DETAILS: March 13th, 2009 Vancouver, BC

REGISTRATION: snail mail: P.A.C.E. Sports Fitness 4987 Windsong Crescent c/o Rene Unser or bring cheque on first day and email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to confirm and receive location details etc...
PREREQUISITE: able to run 1:15 - 1.5hrs

Don't let the cooler winter weather hold you back this year... join a group and be MOTIVATED!  Get a jump start on your 2010 season with the P.A.C.E. team.

Clinic fills with first 20 registrants.  Sign up today!

REST

January is fast approaching and by now many of us have already fallen into 'maintenance mode' with our fitness, where the volume and intensity drops by a GAZILLION.  Or some of us fall into another popular 'mode' this time of year, know as 'nanimo bar mode'... which pretty much speaks for itself!

Depending on your winter and/or spring goals, there is nothing wrong with dialing things down from your previous race season.  In fact, you might be surprise at just how well your body performs on extra rest this month!

We recently got home from a 3 week holiday in Thailand where we backpacked with our 8yr old son.  Truly, this was a holiday!  With the exception of a 2 day trek and a few beach runs (let's face it... more than 20min on the beach and we're done there anyhow), we really took it quite easy.  I confess, I wasn't able to fully let it go... I packed some tubing for my husband and I to do some strength workouts on the beach, but we only did enough to make up for the extra curry and Chiang Beer we ate and drank!

I will admit, I was a little worried after so much rest, a long flight and 4 days of jet-leg, just how I would feel getting back with the group run for 1.5hrs the first Thursday.  I am no different than most people... sometimes even when we know better we go through moments where we fill our minds with doubt, panic and worry.  To my pleasant surprise, I felt GREAT on the run!  In fact, I would go so far as to say it was my best run of 2009.  I was light on the hills, cresting each climb feeling strong and steady.  Well, after about 1700 feet, it might not have been REALLY strong and steady - but you get the point...

MUSCLES GROW AT REST! Now I am not saying to take off 3 weeks, drink beer and eat curry to 'feel your best', but I do want to drive home the point that we often get so caught up with what will happen to us if we miss a workout or two here and there and often that can be the very cure to what is ailing us.  When really,  the body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.  While too much rest and the body can atrophy and loose fitness.  It's really all a fine balance.

So while I won't go into the depths of rest, recovery and regeneration today... I will encourage you to listen to your body... take some time this holiday season to chill and rest your muscles.  There is still time to have your best run of year too!

Rene Unser ~ Director and Owner of P.A.C.E. Sports Fitness

We have such a fun group of runners this fall for our Run'n'Core clinic!  Participants have access to a library of core video's on-line, so they can incorporate these into their weekly routine at their convenience.  Thursday's we head out for 1.5hrs for a fun workout on varied trails all over Kelowna.  We have even been known to head back to Rene's for Hot Chocolate and Bailey's afterwards... who said it was all work and no play!?

Here's a shot of a few of us before 'Baileys Night'...