It's been a hot and humid two weeks! I went for a run tonight at dusk to try and get in my AT intervals ( 20 min wu, 4 x 7 min in lvl 3 down to 130 bpm between) and to stretch my legs before a day of travel tomorrow. I think it ranked in the top 10 runs of my life. So effortless without heat and humidity. I'm sure I ran faster tonight than I did running VO2 Max intervals (7 x 3 min in lvl 4) on Wedenesday afternoon when I almost melted.
I didn't get any rollerskiing in this week. Preparing for vacation and an unexpected visit from a friend made getting out for a run or a late night weight session all that I could manage. In passed seasons, I would not exercise if I couldn't do exactly what the schedule said. When I was reviewing my training after last season, I realized how stupid that was. Now, my attitude is that any workout is better than no workout. Besides, I (you) do this for fun so it shouldn't be stressful.
Peter and I are leaving for Alaska tomorrow. I'm looking forward to hiking and mountain biking and maybe even a little paddling. Enjoy the cooler temps.
Friday, August 13, 2010
Sunday, August 8, 2010
CXC Week 3
The third week of each 4-week CXC plan has the highest volume and intensity of all the weeks. In three years, I don't think I've ever been able to make week 3 the highest volume and intensity week--because of schedule, family stuff, whatever. This week, I finally did it.
What I really like about the CXC academy plans is the consistent schedule. However, its taken a while for me to know how to modify the schedule when it doesn't fit into my week. This week was a good example of how flexibility paid off. For example, I was in a wedding yesterday (Saturday) so I moved the Saturday specific strength and AT intervals to Monday. This was only possible because I opted for a hike at Blue Mound State Park with my mom the previous Sunday instead of an OD day. Furthermore, VO2 max intervals got pushed to Friday, and I think I made it out of bed one morning this week for a strength workout before work to beat the afternoon heat.
The week culminated with a beautiful (albeit hot and sweaty) rollerski around Afton this morning.
Here's the weeks summary:
8/2: 5 x 7 min in lvl 3 running with warm up and cool down along river road followed by 15 x 1 min double pole workout at Battle Creek Park with my nephew!
8/3: 1.25 hour lvl 1-2 rollerski with nephew along river road around sundown.
8/4: Rest day
8/5: Lifted in the morning (focus is plyometrics and core work) and had Sisu skiers in the evening. We did specific strength work with bungee-cords and footwork drills
8/6: VO2 Max intervals--20 min warm-up, 8 x 3 min in lvl 4, 20 min cool-down (I'm getting smarter on these, took it easier on the first 4, ramped it up for 5 and 6, and let myself go all out on 7 and 8.)
8/7: Friend's wedding
8/8: 3 hour rollerski with Dave Christopherson's group at Afton. Fun. I don't think I've ever sweat that much in my life . . . it was humid!!!
What I really like about the CXC academy plans is the consistent schedule. However, its taken a while for me to know how to modify the schedule when it doesn't fit into my week. This week was a good example of how flexibility paid off. For example, I was in a wedding yesterday (Saturday) so I moved the Saturday specific strength and AT intervals to Monday. This was only possible because I opted for a hike at Blue Mound State Park with my mom the previous Sunday instead of an OD day. Furthermore, VO2 max intervals got pushed to Friday, and I think I made it out of bed one morning this week for a strength workout before work to beat the afternoon heat.
The week culminated with a beautiful (albeit hot and sweaty) rollerski around Afton this morning.
Here's the weeks summary:
8/2: 5 x 7 min in lvl 3 running with warm up and cool down along river road followed by 15 x 1 min double pole workout at Battle Creek Park with my nephew!
8/3: 1.25 hour lvl 1-2 rollerski with nephew along river road around sundown.
8/4: Rest day
8/5: Lifted in the morning (focus is plyometrics and core work) and had Sisu skiers in the evening. We did specific strength work with bungee-cords and footwork drills
8/6: VO2 Max intervals--20 min warm-up, 8 x 3 min in lvl 4, 20 min cool-down (I'm getting smarter on these, took it easier on the first 4, ramped it up for 5 and 6, and let myself go all out on 7 and 8.)
8/7: Friend's wedding
8/8: 3 hour rollerski with Dave Christopherson's group at Afton. Fun. I don't think I've ever sweat that much in my life . . . it was humid!!!
Sunday, July 25, 2010
Ski Camp Weekend
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.
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.
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!
Wednesday, June 23, 2010
Running, not rollerskiing, intervals
To categorize myself, I was a runner before I was a skier. After becoming a skier, I no longer wanted to be a runner because I was burned on on running and thought ski training was a lot more fun. So, when I began following the CXC Academy training plan three years ago and they suggested doing early season VO2 max intervals on a track. Greg, Avho, Ben, and Mike (SNSF coaches) have concurred--no early season VO2 max intervals on rollerskis. I scoffed. No way. I figured that if I was going to hurt like VO2 max intervals make me hurt, I may as well be doing it on rollerskis.
In the last month, I've finally made the transition to running these intervals. Today, I completed 10 x 3 min in level 4 with 2-3 minutes of rest between. My level 4 is 90-100% of my max heart rate. As a compromise, I don't run these on a track. Instead I've been running along river road. The downside is that I don't know exactly how far I've run during each interval, but its a small price to pay for scenery and a few hills to break the monotony of a flat surface. Bonus scenery: three young, buff, male rollerskiers with nice technique.
Running, it turns out, is a great way to train for cross country skiing. Avho (FinnSisu, SNSF coach) has always maintained that you get the most training benefit for the amount of time spent running. What I like about running is that its easy to do from my front door so travel time doesn't have to be a part of the workout. Also--a lot of the CXC academy running is done in level 1--which is nice and relaxing--but I'm finding that running intervals is a great way to stretch out my legs. Level 1 runs are more of a plod. Additionally, the training logs of the elite skiers such as Matt Liebsch and Caitlin Compton include a lot of running time.
So, o.k., if running is good for me, so is beer. Again, enjoying a beer (carbs) before bed.
In the last month, I've finally made the transition to running these intervals. Today, I completed 10 x 3 min in level 4 with 2-3 minutes of rest between. My level 4 is 90-100% of my max heart rate. As a compromise, I don't run these on a track. Instead I've been running along river road. The downside is that I don't know exactly how far I've run during each interval, but its a small price to pay for scenery and a few hills to break the monotony of a flat surface. Bonus scenery: three young, buff, male rollerskiers with nice technique.
Running, it turns out, is a great way to train for cross country skiing. Avho (FinnSisu, SNSF coach) has always maintained that you get the most training benefit for the amount of time spent running. What I like about running is that its easy to do from my front door so travel time doesn't have to be a part of the workout. Also--a lot of the CXC academy running is done in level 1--which is nice and relaxing--but I'm finding that running intervals is a great way to stretch out my legs. Level 1 runs are more of a plod. Additionally, the training logs of the elite skiers such as Matt Liebsch and Caitlin Compton include a lot of running time.
So, o.k., if running is good for me, so is beer. Again, enjoying a beer (carbs) before bed.
Sunday, June 20, 2010
Rollerskiing on Roads (instead of trails)
Both my husband Peter and I are both from New Ulm, MN, and we were home this weekend. Besides seeing my family, one of my favorite things about being home is being able to rollerski on the quiet, paved, city streets. Few cars, no bikes--the worst obstacle is the gooey asphalt pavement patch material that gets really soft at temps above 75 degrees. We're careful at the intersections of course....
Yesterday morning, I did a level 1 hike at Afton State Park with the Sisu Nordic Ski Foundation (SNSF) juniors and masters, so today, I did an Anaerobic Threshold (AT) workout--3 x 8 min in level 3 with a warm up and cool down. Since I skipped the specific strength workout (double pole workout), I challenged Peter to three, 100 meter double pole sprint races. The punk won all three and made sure I knew it. I think if we had done a fourth, I would have beat him. I've got more endurance!
Yesterday morning, I did a level 1 hike at Afton State Park with the Sisu Nordic Ski Foundation (SNSF) juniors and masters, so today, I did an Anaerobic Threshold (AT) workout--3 x 8 min in level 3 with a warm up and cool down. Since I skipped the specific strength workout (double pole workout), I challenged Peter to three, 100 meter double pole sprint races. The punk won all three and made sure I knew it. I think if we had done a fourth, I would have beat him. I've got more endurance!
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