I participated in the Sisu Nordic Ski Foundation ski camp this weekend. The goal of the camp was to get in a weekend of training with a large quantity of training and technique. Here are a few highlights:
1. Friday night skate rollerski technique with video. (I learned what's been throwing off my balance--video doesn't lie!)
2. Garrot Kuzzy participated in our Sat. morning lactate threshold intervals up the Coolie in Afton, MN.
3. Following intervals, Kuzzy led us through an awesome set of classic technique drills.
4. We got to see photos of Garrot's year of training leading up to and during the 2010 Winter Olympics.
5. Watching 4-8 year-olds play soccer and enjoy jumping around with Kuzzy at the Kuzzy kids camp that ran simultaneously with the adult's afternoon strength training and soccer match
6. Long over distance rollerski in Afton this morning (Sunday morning) while still a little sore from the day before. Those hills are great.
(photos are on skinnyski.com)
7. Thanks to everyone who participated and to the coaches--Ben, Mike, Bruce, and Kevin--for being there all weekend. Its more fun to train with friends.
Week 2 in CXC period 4 is a recovery week. Looking forward to it.
Sunday, July 25, 2010
Tuesday, July 13, 2010
Doing VO2 max tired
Today was VO2 max interval day--3 min with heart rate down to 120 bpm inbetween. I did these running, and as a treat, my husband Peter came with me. The CXC Intermediate training plan suggested 6 of these and the advanced plan suggested 7. I was aiming for 7, but it was a day when, as soon as I started out, I knew it was going to be tough. It felt like my lungs forgot how to exchange carbon dioxide for oxygen.
One hot summer day a couple of years ago, I stopped into Finn Sisu to get my pole tips sharpened and then, as usual, I solicited training advice from the guys who w0rk in the shop. Avho (owner and SNSF coach) happened to be in the shop, and he gave me some advice that I have come to respect: If you're tired, rest, don't force a workout.
I knew I was done today after 6--and maybe I should have heeded Avho's advice today and waited until tomorrow to do it. Whatever. I think I'm tired because of last Sunday's long run and the fact that I didn't take yesterday (Monday) off. I have to save my rest days for later in the week.
One hot summer day a couple of years ago, I stopped into Finn Sisu to get my pole tips sharpened and then, as usual, I solicited training advice from the guys who w0rk in the shop. Avho (owner and SNSF coach) happened to be in the shop, and he gave me some advice that I have come to respect: If you're tired, rest, don't force a workout.
I knew I was done today after 6--and maybe I should have heeded Avho's advice today and waited until tomorrow to do it. Whatever. I think I'm tired because of last Sunday's long run and the fact that I didn't take yesterday (Monday) off. I have to save my rest days for later in the week.
Monday, July 12, 2010
Fitting it all in
Since this blog is about cross country ski training for amateurs, I am going to post my workouts for the passed two weeks. A few notes--these workouts span a trip to New Jersey for a wedding, the 4th of July weekend and following week that included an urgent deadline at work so there didn't seem to be a lot of time for ski training. One of the things I love about training is that it is a hobby where I can be outside for at least an hour a day. This summer has been beautiful--not too hot and rain once in a while. The most disappointing thing about missing a workout--or five--is that it usually means I'm cooped up inside.
Week of 6-28-10
Mon: impromptu 1 hour run with a friend, did not meet a training goal--too fast for level 1 but not intervals but it was fun to run with my friend
Tue: Lifted in the morning. Meant to do an afternoon rollerski, but fell asleep on the couch
Wed: 1.5 hour rollerski on the Great River Trail. Dangerous day for rollerskis, I felt tired and clutzy so I did a few pick-ups and worked on technique. Ended up planting my ski pole in front of my left boot and ripping the carbide tip off my ski pole. Good think it happened or I would have feasted on asphalt trail for dinner!
Thurs: Fitness test at SISU
Fri: Rest day
Sat: 1.5 hour double pole workout on West River Road (20 min warm up, 15 x 1 min double pole, 20 min cool down)--seemed really difficult.
Sun: 2.75 trail hike with poles at Afton State Park. Beautiful hike.
Week of 7/5/10
Monday--Rest
Tuesday--1.25 hours running, 20 min warm-up, 9 x 3 min in lvl 4 with 1 min walking and 1 min slow jogging between, 20 min cool down. Hot and humid, but felt good to stretch my legs
Wed--worked late, no fun
Thurs--1 hours, SISU, 15 min run, technique work with Greg
Friday--1 hour weight lifting in the morning, 2 hours of classic rollersking in the pm. 20 min warm-up follwed by approx. 25, 15-second double pole pickups with 90 seconds lvl 1 between, cool down. Did this with Rob and Tom. It was great to have training partners. I also liked doing this workout on a Friday night--nothing to worry about having done for the next day at work
Sat--0, friends bachelorette party
Sun--Two hour run, slow, half with a friend. Stone arch bridge to lake street bridge. I was sore from weight lifting on Saturday. The last five miles were painfully slow and, well, painful!
Week of 6-28-10
Mon: impromptu 1 hour run with a friend, did not meet a training goal--too fast for level 1 but not intervals but it was fun to run with my friend
Tue: Lifted in the morning. Meant to do an afternoon rollerski, but fell asleep on the couch
Wed: 1.5 hour rollerski on the Great River Trail. Dangerous day for rollerskis, I felt tired and clutzy so I did a few pick-ups and worked on technique. Ended up planting my ski pole in front of my left boot and ripping the carbide tip off my ski pole. Good think it happened or I would have feasted on asphalt trail for dinner!
Thurs: Fitness test at SISU
Fri: Rest day
Sat: 1.5 hour double pole workout on West River Road (20 min warm up, 15 x 1 min double pole, 20 min cool down)--seemed really difficult.
Sun: 2.75 trail hike with poles at Afton State Park. Beautiful hike.
Week of 7/5/10
Monday--Rest
Tuesday--1.25 hours running, 20 min warm-up, 9 x 3 min in lvl 4 with 1 min walking and 1 min slow jogging between, 20 min cool down. Hot and humid, but felt good to stretch my legs
Wed--worked late, no fun
Thurs--1 hours, SISU, 15 min run, technique work with Greg
Friday--1 hour weight lifting in the morning, 2 hours of classic rollersking in the pm. 20 min warm-up follwed by approx. 25, 15-second double pole pickups with 90 seconds lvl 1 between, cool down. Did this with Rob and Tom. It was great to have training partners. I also liked doing this workout on a Friday night--nothing to worry about having done for the next day at work
Sat--0, friends bachelorette party
Sun--Two hour run, slow, half with a friend. Stone arch bridge to lake street bridge. I was sore from weight lifting on Saturday. The last five miles were painfully slow and, well, painful!
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