No apologies for not writing in several months. The summer has been great. The ORN JRT really gelled over the summer with many skiers really getting in to their training. We had a terrific group of skiers right up in to September, where we ran in to the juggernauts that are Fall Sports and School. For the fall, we have cut it back to 1 day of week, knowing that everyone is getting ample cardio work with their teams. We are concentrating our efforts on upper body strength and technique. There is always room for improvement in these areas!
This week, we're going to do a pretty crazy workout. I have set up a number of "tow straps". The idea is that one skier will be towing a partner up a hill while double poling. Should be good fun. I think the stronger folks won't have a problem, but we may need to handicap it a bit for some.
The plan for the winter and later half of the fall has yet to be sussed out. I am toying with the idea of a "travel team" that will attend Eastern Cups, but I want to be sure to augment the existing programs, not conflict with them.
Hopefully I will be able to get some video or pictures up before too long.
Wednesday, September 23, 2009
Sunday, June 7, 2009
New Beginnings
The spring is starting to come around. Despite frost advisories in June, we look to be getting some warmer weather soon. For someone that studied climate change in grad school, I can't tell you how funny it's been to hear all the discussions about "global warming". Hearing someone wax poetic about how New England is going to "benefit" from global warming, that is more snow with cooler summers, is especially hilarious. Fact is - there are many, many models out there that describe many, many ways that the earth will warm, but they all say -unless they are funded by Exxon/Mobil- that it will warm and warm substantially. But I rant...
Today is second practice of the Onion River Nordic Junior Race Team, or ORN JRT. I started this group up with the help of Nick Petterssen as a way to bring the junior skiers in the area to the next level. There is a ton of enthusiam out there for this program! I have put together training plans for each of the twelve skiers. We are meeting twice a week through the summer and in to the fall to work on ski specific movements and strength. This morning we will be doing a creative run. It's a pretty standard workout of mine that I picked up at a camp with Cory Swartz and Bob Fitzpatrick back when I was a junior. You basically run, then stop to do core strength, plyos, and other calistenics for a couple minutes, run again, then repeat for a total of about an hour. It all ends with the "circle of fun", which has come to be a bit of a hallmark of mine. It involves lots of tuck jumps, quick feet and silliness.
I will post pictures of the group once I remember to take some.
Today is second practice of the Onion River Nordic Junior Race Team, or ORN JRT. I started this group up with the help of Nick Petterssen as a way to bring the junior skiers in the area to the next level. There is a ton of enthusiam out there for this program! I have put together training plans for each of the twelve skiers. We are meeting twice a week through the summer and in to the fall to work on ski specific movements and strength. This morning we will be doing a creative run. It's a pretty standard workout of mine that I picked up at a camp with Cory Swartz and Bob Fitzpatrick back when I was a junior. You basically run, then stop to do core strength, plyos, and other calistenics for a couple minutes, run again, then repeat for a total of about an hour. It all ends with the "circle of fun", which has come to be a bit of a hallmark of mine. It involves lots of tuck jumps, quick feet and silliness.
I will post pictures of the group once I remember to take some.
Friday, May 22, 2009
Long Way to Go
Yesterday was the Vermont Corporate Cup. A 5K that runs each year the week before Memorial Day in the streets of Montpelier. Due to some recent rule changes for the race, I didn't think I was going to be able to do it at all this year, since they outlawed strollers. I was planning on running with Heather and pushing the kiddos in the tandem stroller. Fortunately, or maybe not, I was bailed out by a co-worker who has a girl Meg's age. Unexpected play date = Dad gets to run a 5K.
The day was the hottest one of the year with highs for the day over 90. That, in combination with a lack of any real training yet resulted in a very poor race. Like 21:50. My worst 5K time in years and over 2 and a half minutes slower than my post kid PR. My only other time slower than that was when I just got out of grad school and was carrying about 20 more pounds.
So, if my training didn't already need a kick in the ass, there it is. I have a number of races targeted for the year, so I really need to get going. Today - I'm taking advantage of the weather and going to go for as long of a mountain bike ride as I can. Should be a great day for it - clear skies and 80.
The day was the hottest one of the year with highs for the day over 90. That, in combination with a lack of any real training yet resulted in a very poor race. Like 21:50. My worst 5K time in years and over 2 and a half minutes slower than my post kid PR. My only other time slower than that was when I just got out of grad school and was carrying about 20 more pounds.
So, if my training didn't already need a kick in the ass, there it is. I have a number of races targeted for the year, so I really need to get going. Today - I'm taking advantage of the weather and going to go for as long of a mountain bike ride as I can. Should be a great day for it - clear skies and 80.
Thursday, April 2, 2009
First Run
Yesterday was my first run of the year, and it felt like it. It was fairly short at 45 minutes, but I was able to through some trails in to the mix, so it was fairly entertaining. There is still a fair amount of snow in the woods, and the trail that I was on has seen some winter traffic, so the footing was variable.
As most runners can attest, the beauty of running is its simplicity. The only gear you have to deal with is a pair of shoes: no pumping, lubing, waxing, scraping. You don't have to worry about the weather, you don't have to think about grooming, and no driving to the trail head. Over the year, however, running for me has become somewhat more complicated. In high school, getting ready to run involved throwing on some Umbros, some cheap Air Pegasuses and a cotton shirt then blasting down the road at 6:30 pace. Now it's orthotics in the shoes (which are Asics Kayano's at $150 a pair due to my GD foot problems), liner shorts, shorts (or tights if its less than 50 degrees), poly propylene top, hat, water bottle belt, and various anti chaffing acutrements before warming up slowly for 15 to 20 minutes at 8:30 to 9 minute miles before turning it up to maybe 7:30 or 7's (if I'm really feeling it).
The joints are a little sore today, but in past years, I have basically just run through the pain for the first couple of weeks. After that, the pain usally lessens as my ligaments, muscles etc get used to the running motion and the pounding. Just one other thing that differs from when I was a wee bit younger. (I can already see my older running and skiing buds' eyes rolling).
As most runners can attest, the beauty of running is its simplicity. The only gear you have to deal with is a pair of shoes: no pumping, lubing, waxing, scraping. You don't have to worry about the weather, you don't have to think about grooming, and no driving to the trail head. Over the year, however, running for me has become somewhat more complicated. In high school, getting ready to run involved throwing on some Umbros, some cheap Air Pegasuses and a cotton shirt then blasting down the road at 6:30 pace. Now it's orthotics in the shoes (which are Asics Kayano's at $150 a pair due to my GD foot problems), liner shorts, shorts (or tights if its less than 50 degrees), poly propylene top, hat, water bottle belt, and various anti chaffing acutrements before warming up slowly for 15 to 20 minutes at 8:30 to 9 minute miles before turning it up to maybe 7:30 or 7's (if I'm really feeling it).
The joints are a little sore today, but in past years, I have basically just run through the pain for the first couple of weeks. After that, the pain usally lessens as my ligaments, muscles etc get used to the running motion and the pounding. Just one other thing that differs from when I was a wee bit younger. (I can already see my older running and skiing buds' eyes rolling).
Friday, March 27, 2009
I can't lift my arms...
Tomorrow is not going to be pleasant.
For the past couple of weeks, I have been in rest mode; trying to catch up on work, hopefully getting out for some backcountry skiing and starting my lifting program. Each of the past two years, I have split the Vermont City Marathon with my brother. It's a great race, but, to race well, you pretty much have to completely switch gears from skiing to running immediately after completing the competitive ski season. Last season, that meant stopping skiing while there was still quite a bit of snow (folks were skiing well into April last year). This year, I thought I would try to extend the season as much as I could, but unfortunately, the ski season cut short by an onslaught of warm weather and some rain. Things rarely go as planned.
The other change to my plan for this year from last year is to hit the weights. When I was in high school and college, I had the uncanny ability of putting on muscle without much time in the weight room. Double poling was my strong suit. Last summer, I decided that my strength program would be limited to bodyweight resistance only. Looking back on my season, and at the advanced age of 33, I think weights will be in my training program for the offseason.
Rather than shell out $70+ a month for a gym membership, I found a weight bench and free weights on Craig's list for $150. Pretty sweet deal. However, like a typical jackass, despite not having lifted for at least 4 or 5 years, I didn't exactly go into the weights easy. I tried to warm up a bit by splitting some wood for a while, but it wasn't enough after only 10 minutes. I did a pretty basic routine: bench, triceps, curls, bent over rows... But, after only 2 hours after I stopped, I can really feel it in my ligaments. I would be willing to bet that by tomorrow, I'll have a hard time shampooing my hair.
For the past couple of weeks, I have been in rest mode; trying to catch up on work, hopefully getting out for some backcountry skiing and starting my lifting program. Each of the past two years, I have split the Vermont City Marathon with my brother. It's a great race, but, to race well, you pretty much have to completely switch gears from skiing to running immediately after completing the competitive ski season. Last season, that meant stopping skiing while there was still quite a bit of snow (folks were skiing well into April last year). This year, I thought I would try to extend the season as much as I could, but unfortunately, the ski season cut short by an onslaught of warm weather and some rain. Things rarely go as planned.
The other change to my plan for this year from last year is to hit the weights. When I was in high school and college, I had the uncanny ability of putting on muscle without much time in the weight room. Double poling was my strong suit. Last summer, I decided that my strength program would be limited to bodyweight resistance only. Looking back on my season, and at the advanced age of 33, I think weights will be in my training program for the offseason.
Rather than shell out $70+ a month for a gym membership, I found a weight bench and free weights on Craig's list for $150. Pretty sweet deal. However, like a typical jackass, despite not having lifted for at least 4 or 5 years, I didn't exactly go into the weights easy. I tried to warm up a bit by splitting some wood for a while, but it wasn't enough after only 10 minutes. I did a pretty basic routine: bench, triceps, curls, bent over rows... But, after only 2 hours after I stopped, I can really feel it in my ligaments. I would be willing to bet that by tomorrow, I'll have a hard time shampooing my hair.
Saturday, March 21, 2009
A great morning with a local hero
This morning Onion River Nordic had the fortune of having our resident kick ass world cup skier and national champion Liz Stephen give a free ski clinic. Liz has generously donated her time for clinics for our club a couple of times in the past and they are always great. Her contagious energy gets everyone pumped to ski and she has proved to be an inspiration to area skiers of all ages.
Liz is skiing in the US Distance Nationals beginning on March 24 in Fairbanks. I know she is going to do great and I would not be surprised if she left Alaska with more than one national title.
Liz is skiing in the US Distance Nationals beginning on March 24 in Fairbanks. I know she is going to do great and I would not be surprised if she left Alaska with more than one national title.
Technical Difficulties
This past Saturday, I skied in the first ever Mount Washington Marathon at Bretton Woods. It was a 50k classic style race consisting of 2, 25 km laps. Being the first time for this event, and due to the timing compared to NCAA's, and two larger marathons straddling it (Rangeley and Sugarloaf), it was not particularly well attended by the faster skiers in the east. However, the course and day were near perfect: bluebird sky and hard, frozen granular tracks.
I pulled in to Bretton Woods with a little over an hour to race time. Being a classic day, this didn't leave a ton of time to figure out the wax, so I moseyed over to the Swix tent to talk with Mike Innis. One of the great things about cross country ski racing is the quality of the folks that make up its community. Mike Innis is one of the nicest guys you will meet and a super helpful technician. I have known Mike since he helped out with the Lenox (MA) ski team when I was in high school. He now is a wax rep for Swix traveling to many races throughout New England, in addition to teaching up at one of the schools nearby Bretton Woods. Mike offered to help me out with waxing, so I took him up on it. This enabled me to go register, change, use the restrooms etc. This was certainly a luxury that I don't often get!
Even with Mike helping me with the wax, I was cutting it close for the start of the race. This was exacerbated by the fact that the start was a few hundred meters away from the nordic center (I only realized this with about 5 minutes to go). My warm up consisted of running to and from my car to drop off my gear and skiing to the line. In fact, Mike finished my skis with maybe 6 or 7 minutes to spare, so I didn't even get to try the wax. Needless to say, I would have been screwed if I were waxing myself.
The race started out well. There were a number of young college bucks that spread things out pretty quickly. There were some familiar faces in the group I was skiing with, so I was feeling pretty comfortable. Somehow at km 4 I managed to break a pole. I think I may have whacked it against a tree, but regardless, I had to ski with one pole (or one normal pole and one stub) for what turned out to be 6 more km. I finally found a spectator willing to give up their pole, but this turned out to be about 20 cm too short and a circa 1991 T grip to boot. I quickly ditched this pole and found Marty Hall's wife with a decent pole. THis pole ended up having a wacky strap that I could not get tight without twisting my hand around the strap. I ended up switching poles with Mike Innis at the lap. Once again, Mike bailed me out.
The remainder of the first lap was spent trying to make something of the race. I probably should have cooled it a bit after getting the pole back or tried to work up with someone, but I was impatient. This led to a pretty bad bonk at 30 km. I managed to recover and finish OK, but it was definitely not my best effort. Despite some rapidly warming temps, and softening tracks, the wax was superb. Really good glide and super kick all day. Thanks to Mike Innis!
I pulled in to Bretton Woods with a little over an hour to race time. Being a classic day, this didn't leave a ton of time to figure out the wax, so I moseyed over to the Swix tent to talk with Mike Innis. One of the great things about cross country ski racing is the quality of the folks that make up its community. Mike Innis is one of the nicest guys you will meet and a super helpful technician. I have known Mike since he helped out with the Lenox (MA) ski team when I was in high school. He now is a wax rep for Swix traveling to many races throughout New England, in addition to teaching up at one of the schools nearby Bretton Woods. Mike offered to help me out with waxing, so I took him up on it. This enabled me to go register, change, use the restrooms etc. This was certainly a luxury that I don't often get!
Even with Mike helping me with the wax, I was cutting it close for the start of the race. This was exacerbated by the fact that the start was a few hundred meters away from the nordic center (I only realized this with about 5 minutes to go). My warm up consisted of running to and from my car to drop off my gear and skiing to the line. In fact, Mike finished my skis with maybe 6 or 7 minutes to spare, so I didn't even get to try the wax. Needless to say, I would have been screwed if I were waxing myself.
The race started out well. There were a number of young college bucks that spread things out pretty quickly. There were some familiar faces in the group I was skiing with, so I was feeling pretty comfortable. Somehow at km 4 I managed to break a pole. I think I may have whacked it against a tree, but regardless, I had to ski with one pole (or one normal pole and one stub) for what turned out to be 6 more km. I finally found a spectator willing to give up their pole, but this turned out to be about 20 cm too short and a circa 1991 T grip to boot. I quickly ditched this pole and found Marty Hall's wife with a decent pole. THis pole ended up having a wacky strap that I could not get tight without twisting my hand around the strap. I ended up switching poles with Mike Innis at the lap. Once again, Mike bailed me out.
The remainder of the first lap was spent trying to make something of the race. I probably should have cooled it a bit after getting the pole back or tried to work up with someone, but I was impatient. This led to a pretty bad bonk at 30 km. I managed to recover and finish OK, but it was definitely not my best effort. Despite some rapidly warming temps, and softening tracks, the wax was superb. Really good glide and super kick all day. Thanks to Mike Innis!
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