Mediterranean Mindful Running Retreat May 4-10, 2019 - RETREAT PLANNING GUIDE

Mediterranean Mindful Running
           Retreat
          May 4—10, 2019

      RETREAT PLANNING GUIDE

welcome
Dear runner,

Here at Run Wild Retreats + Wellness, we understand all the different ways that running
enriches your life. Running is your healthiest habit. And when it’s going well, it feels awesome.
But all too often, circumstances arise that make it feel harder than it should.

At the Mediterranean Mindful Running Retreat, you’ll reconnect with what originally drew you
to running. During our seven days and six nights in a stunning coastal landscape, you’ll tune in
to what drives you—in running and in life—and make sure that your energy is going into the
activities that most feed your soul.

That’s why we planned this retreat with extreme care and attention to detail, bringing together
the world’s best running guides, running coaches and operations staff.

So if something does not meet your expectations or you have an idea of what we could do
better, we’ll want to hear about it. Rather than share these ideas and opinions with your
retreat leader, please tell us directly after the retreat.

The day after the retreat ends, we’ll email you a feedback form. Please complete that form
with your feedback (positive comments and praise are welcome, too!) so that we can make
these retreats better.

While in Spain, you’ll have the support of your esteemed retreat leader, Heather Lee and our
locally based, professional running guides, so you’ll not only have an unforgettable time
running through this beautiful destination; you’ll also come home refreshed, energized and
infused with new ideas and techniques to run well and be well.

Enjoy your retreat!

Elinor Fish
CEO, Run Wild Retreats + Wellness

packing list

   Ear plugs (for sleeping).
   One pair of trail running shoes
   Other shoes for casual wear
   3-4 pairs of running socks
   Short-sleeve running shirts
   Long-sleeve running shirts (light weight)
   Running shorts
   Running capris or light tights
   Lightweight, breathable running rain jacket (easily packable)
   Running cap or visor
   Day pack (~ 20 L) for extra clothes, snacks, food and personal items (not for running).
    You’ll have access to it while traveling in the van (when large luggage is not accessible).
   Sunglasses
   Small, lightweight camera (or phone)
   Journal
   Sleeping attire suitable for shared sleeping quarters if sharing a room
   Hydration pack with pockets for carrying food and extra clothes and water (a waist pack is
    not recommended).
   Casual clothes (dining is informal)
   Bathing suit
   Warm jacket for cool evenings
   Other personal items/apparel and toiletries (shampoo, soap, conditioner, skin lotion,
    sunscreen, etc).

Note About Luggage
For ease of transport between hotels, please limit your luggage to one carryon (backpack as
described above is recommended) and one wheeled suitcase.

getting there
Flying to Costa Brava
We recommend flying to Barcelona on or before May 3, 2019 and spending the night in
Barcelona or Girona to get a little extra rest before the retreat begins and in case there are delays
with your travels.

Getting from Barcelona —> Girona
This involves two trains: the first one is the Barcelona Airport Train C2 from the airport to the
Barcelona city center. Then go to Estacio de Sants (major train station) from which you catch the
RENFE train to Girona. This second train costs about 15 Euros (buy your ticket from the kiosk) and
departs frequently throughout the day (more information at www.renfe.es).
On average the journey lasts about 1 hour 20 minutes.

Getting to the Hotel on Day 1
The retreat begins at 1:00 p.m. on Saturday, May 4 at the Hotel 1901 Nord (Address: Carrer Nord, 7
-9, 17001 Girona, Spain) Click here to view map. From the train station it is 1 km to the hotel
(11- minute walk) or you can catch a taxi from the train station to the hotel.
Click here to download walking directions.

Getting from Girona —> Barcelona Airport
Our program wraps up late afternoon (depending on your spa treatment time) on Friday, May 10 in
Girona. You may take the train to downtown Barcelona or directly to the airport for your return
flight any time after that. There is also direct bus service from Girona to the Barcelona Airport for
approximately 20 Euros. Click here to buy your ticket online. The schedule may change, but there
are typically five departures daily.

Barcelona Hotels
If you need a hotel in Barcelona before or after the retreat, a great resource is
www.barcelonahotels.cat. You may select a hotel near the airport or in the city center (great
tourist areas include Les Rambles, Place Catalunya and Passeig de Gracia)

your itinerary

Saturday, May 4 | Girona
Our program begins at 2:00 p.m., at Nord 1901 Hotel in the historic city of Girona for an
official meet and greet (directions and map can be found on page 4). After introductions and
the official Retreat Opening Meeting, we’ll meet our local guide, Pablo, for a 90-minute running
tour of the city. Then we return to the hotel, where you have plenty of time to check in and
freshen up before we visit one of Girona’s gourmet restaurants for dinner.
Run: 4 miles with some stairs, cobblestone streets and secret trails

Sunday, May 5 | Calella de Palafrugell
After breakfast at the hotel, we will drive about one hour to the starting point for today’s run.
Before long, we arrive at the coast and continue our run north to the fishing village of
Palafrugell. You’ll have the afternoon free to relax before a Wellness Workshop at the hotel,
and then dinner. Tonight we stay at Hotel San Roc, a family run boutique hotel overlooking the
Mediterranean.
Run: 5.2 miles on forest trails, sandy beach and rocky coastal pathway.

Monday, May 6 | Pals
After enjoying a delicious breakfast overlooking the sea, we’ll take a short drive to an historic
lighthouse where we’ll have our second Natural Running Form Clinic overlooking the sea.
Then we’ll begin 5-mile run along the enjoy stunningly beautiful along the coast line, following
coastal pathways and past the village of Tamaru. Then we head inland along forested trails,
ending at the historic site, Begur Castle. From there, it’s a short drive to the restored
medieval village of Pals, where we’ll enjoy locally made paella, Catalonia’s signature seasoned
rice dish. Then we check into our rooms at El Convent, a converted medieval monastery,
where we’re spending the night. After some free time to settle in, we’ll have another Mindful
Running Workshop, followed by dinner in the hotel’s renowned restaurant.
Run: 5 miles, 1327 feet of elevation gain/loss on

Tuesday, May 7 | Cadeques
After breakfast at El Convent, we drive one hour to the nearby town of Roses, situated on the
edge of the Parc Natural de Cap de Creus. This wild region of Costa Brava features numerous
hidden coves and cliffs, forming a rugged yet beautiful landscape shaped by the elements.
Today we run 5.7 miles, while practicing mindful pacing techniques and running efficiency,
ending our run in beautiful Cadequés. Here you’ll have the entire afternoon free to explore the
village before dinner. We’ll spend the next two nights at the same hotel here in Cadequés.
Run: 5.7 miles with several uphills in the first half, then a long downhill run over the last 2 miles.

Wednesday, May 8 | Cap de Creus Natural Park
This morning, we take a short drive out to the Cap de Creus lighthouse, where we will begin
today’s incredibly rewarding and scenic 4.5-mile run. We begin on a fairly rocky trail that
leads to the Cap de Creus Lighthouse. After enjoying a refreshment on the cafe patio at the
lighthouse, continue on the rocky trail for about 1.5 miles to Paratge de Tudela, a paved
pathway through unique landscape that inspired some of Salvador Dali’s famous artwork.
This afternoon allows free time to lounge by the hotel pool, browse the artisan shops or visit a
winery. Later afternoon, we’ll have our third Mindful Running Workshop, follow by another out-
standing dinner at a family run restaurant.
Run: 4.5 miles (with option to extend) on rocky trails through sea coves and sections on paved
pathways.

Thursday, May 9 | Port de la Selva
After breakfast at the hotel, we start our final run of the retreat, a rewarding climb along a
ridge overlooking the port town of Port de la Selva, situated on the north cape of Cap de
Creus. Now a fishing and tourism destination, Port de la Selva has been inhabited for over a
millennium, and is home to numerous archaeological remains. After our run, we’ll have a
refreshment at a cafe overlooking the harbor, then visit an imposing 11th-century monastery
called Pere de Rhodes. After the tour, we’ll have lunch in Port de la Selva before embarking on
the 1.5-hour drive back to Girona. This evening we’ll enjoy our final celebratory dinner
together.
Run: 4.5 miles on dirt roads and forested singletrack trails on a mostly downhill route

Friday, May 10 | Spa Day
Enjoy breakfast at your leisure at the Hotel Nord 1901 after which we’ll have the official
Retreat Closing Meeting. Between approximately 11 and 3 p.m., you’ll be scheduled for a
luxurious two-hour spa experience including plunge pools of various temperatures, Himalayan
salt halotherapy and a 60-minute massage.

If you are staying an extra night or two on your own in Spain, have a wonderful adventure! If
you are heading home this evening, it's time to start making your way to the airport after your
spa treatment; head to the Girona Train Station where you can catch a direct bus (booking
instructions on page 4) to the Barcelona International Airport.

Your Retreat Package Includes:
• Six nights’ accommodation in luxury boutique hotels
• Ground transportation/ luggage handling between hotels
• Daily breakfast buffets
• Gourmet dinners
• Paella lunch in Pals
• Daily guided runs
• Wellness workshops
• Natural running form clinics
• Access to the Aqua Banys Day Spa + a professional massage
• Run Wild Retreats gift bag

Exclusions
 • Flights
 • Travel insurance
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 • Anything not listed in the "Included in the Package" list

mindful running
Natural Running Form Clinics
During the retreat’s group runs, we’ll stop periodically to practice the principles of natural
running form and put into practice the simple gait tweaks that make running more
comfortable, feel easier and more efficient. These postural changes are the first step in
running more mindfully, as they help you be more aware of your body and how you carry
yourself when running and throughout life. Where in your body can you release the tension
that no longer serves you?

Wellness Workshops
During the retreat, we’ll have a series of interactive, discussion-based Wellness Workshops,
led by Heather Lee, about mindful running. Even if you’re totally new to mindfulness, start
experiencing how running mindfully can help you better manage stress and run better, more
sustainably and with more joy and reward.

Healthy Runners’ Community
Before and after the retreat, we invite you participate in the Healthy Runners’ Community. the
Spain Retreat Group within the Healthy Runners’ Community. Long after the retreat is done,
this is where you’ll find ongoing resources and support to continue developing your mindful
running practice. It’s also a great place to stay in touch with your fellow retreaters and cele-
brate one another’s milestones and achievements!

other considerations

Visas/Passport
Visas are not required for U.S. and Canadian citizens visiting Spain for less than three
months. However, you absolutely must travel with a valid passport or you will not be
permitted to enter the country. This passport must not expire within three months of your
return travel date.

Travel Insurance
Travel insurance is highly recommended in case of travel disruption, cancellation, lost
luggage, illness or injury. We have partnered with Travel Guard to provide travel insurance that
includes emergency medical coverage. Click here for a no-obligation quote.

Incidentals
Guests are responsible for their own incidental expenses at the hotels, personal purchases,
some lunches, snacks (outside of the runs) and alcoholic drinks in the restaurants. The best
way to purchase local currency is to use your debit card at local ATMs. Another option is to
use a currency exchange booth at the airport. You will be asked to provide a credit card and
I.D. at the hotels for incidentals.

Guide Gratuity
Your retreat leader will collect cash from all the retreat participants during the retreat (U.S.D.
or Euros) and place it in a thank-you card that will be given to the guide(s) on behalf of the
group. You may provide the amount you feel suitable; we recommend at least $100 USD or
Euros,
“It was which
        such awill be shared
               great          between
                      experience        thefrom
                                  to learn  guides.
                                                 you and meet others in such a beautiful setting
and peaceful group of people. Thanks for sharing your knowledge and experience with us. It’s
a weekend I won’t forget!”

about Costa Brava
The Lodging
All the hotels in this itinerary are luxury boutique hotels, many of which are family owned and
operated. We have carefully chosen each lodging partner based on their reliability, reputation
and dedication to providing exceptional guest experiences. The rooms are either single or dou-
ble occupancy (two beds) with ensuite bathrooms, depending on which retreat package you
booked.

The Food
This region of Catalonia is known for its world-class cuisine. We will be dining at some of
Costa Brava’s best restaurants, many of which are family operated. This region is known for its
seafood and locally grown ingredients, so be prepared for a true gastronomic adventure.
Vegetarians and those with special dietary needs can be accommodated at most locations.

The Running
You can do this retreat even if you’ve never run trails before. The routes we take are a
combination of trail, beaches, paved pathways and some village streets. We do recommend
basic running fitness, such as the ability to run at least 6 miles on the road. You may run at
your pace and most days, you can choose to run shorter or longer, as it suits your fitness level.
Trail running shoes are highly recommended as they offer better traction compared to road
shoes.

The Weather
The average temperature in Costa Brava in April is about 62–78 degrees F. (perfect for
running!). There is a moderate chance of rain this time of year, but more often than not, the sun
is shining overhead.

Share your adventure!
Add your P hotos to the Retreat Image Gallery
At the start of the retreat, we'll send you links through which you can upload your images to the
specific gallery created for your retreat. (Click here to browse previous galleries).

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And In the Community, Too!
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Community (www.healthyrunnerscommunity.com)

Create a new post and tell us your favorite moments!

About Run Wild Retreats
Heather Lee, Retreat Leader and Longevity Lifestyling Coach
Heather is a highly engaging and inspirational Women’s Mind/Body Wellness and Longevity
Lifestyling Coach. Heather is a masters-level mental health professional with advanced
training in mind/body medicine from the Harvard Mind/Body Medical Institute and is the past
Director of the Mind/Body Medicine and Women’s Health Education programs at the
University of Virginia Medical Center.

She has spent the last 25 years developing and facilitating dynamic and transformational
retreats designed exclusively for women’s lives and life transitions. Her programs have been
presented at such acclaimed wellness resorts as the Golden Door, Lake Austin Spa and
Hualalai Four Seasons. She has been a retreat leader with Run Wild Retreats for two years in
Moab, Spain and
Ireland.

Run Wild Retreats + Wellness
Run Wild Retreats + Wellness's mission is to support women runners who value running as a
way to support their health, manage stress and raise their energy and vitality. We combine trail
running, travel and wellness workshops to create truly transformative experiences for runners
of all levels. These activities help your cultivate deeper self-compassion, confidence, run more
intentionally and practice better self-care, leaving you feel renewed, motivated and refreshed.

Run Wild Retreats Inc. was founded in 2010 by Elinor Fish, the former editor of Trail Runner
magazine, a 28-year veteran of the sport who has traveled and run all over the world. It is an
IATA-accredited international travel agency and member of the Adventure Travel Trade
Association.

your retreat
                                                          preparation
                                                             checklist
        Join the Healthy Runners’ Community (click here)

        Purchased travel insurance (email info@runwildretreats.com for a quote)

        Booked my flights

        Booked any additional hotel nights I require

        Read through all the information in this Retreat Planning Guide

        Checked the expiration date of my passport

        Purchased or already have a running-specific hydration pack
        (click here for suggestions if you don’t own one).

Booking Terms and Conditions
While highly unlikely, it may be necessary to alter itineraries or cancel retreats for your own
personal safety due to unforeseen circumstances outside our control. Click here to view our
retreat booking terms and conditions.