Training Log Archive: AliCIn the 28 days ending Feb 28, 2013:
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Wednesday Feb 27, 2013 #
Note
Wow, busy times, trying to make sure I tie up all possible work loose-ends for the next 2 weeks... One thing we're not sure about is if we'll have internet access at the Lesnoye Sport School that we're staying at in Kazakhstan. In case not and folks want to follow along here are some links:
Official Ski-WOC 2013 site - will have results, almost certainly, probably some sort of live coverage?
IOF website Should report the biggest headlines
World of O Also might report the biggest headlines
Team USA Blog If we have internet, we'll put reports/pictures here!
And then us all on AP:
AliC(you're here...) acjospe AnnaV biggins Adrocopter (Scott I think is not currently active.)
Official Ski-WOC 2013 site - will have results, almost certainly, probably some sort of live coverage?
IOF website Should report the biggest headlines
World of O Also might report the biggest headlines
Team USA Blog If we have internet, we'll put reports/pictures here!
And then us all on AP:
AliC(you're here...) acjospe AnnaV biggins Adrocopter (Scott I think is not currently active.)
Tuesday Feb 26, 2013 #
6 PM
Running 24:11 2.66 mi (9:05 / mi) +1m 9:05 / mi
ahr:138 max:164
Whoa there winter! It did the whole instant-freeze-on-impact rain thing for a bit, then big huge slow-moving snowflakes that were getting blown about like crazy - it felt like you were in a giant snow globe!
I played with the idea of going back to the rec center for gym rat redux, but didn't really fancy heading back out on the roads in my car. Soo a little putter on the bike path and a few drills.
I played with the idea of going back to the rec center for gym rat redux, but didn't really fancy heading back out on the roads in my car. Soo a little putter on the bike path and a few drills.
Drills 5:52 0.33 mi (17:33 / mi)
ahr:130 max:141
Strength 3:05 [0] 0.01 mi (5:10:08 / mi)
ahr:77 max:84
10, 10, 10 x 3 for the hammies, this time while heating up some of Tony Packo's famous chili. Living up the Toledo life =)
Monday Feb 25, 2013 #
Note
Found out my observing run in AZ is April 13-14 so not conflicting with Pig! Now registered for Flying Pig for the first time ever! (Running Blue. Bring it boys. =))
4 PM
Running 3:44 0.46 mi (8:07 / mi) +32m 6:41 / mi
ahr:123 max:140 weight:153.8lbs
Aerobics 51:44 1.44 mi (35:56 / mi) +12m 35:02 / mi
ahr:111 max:140
My Zumba day! I like having this rhythm to my week, it's a good thing to do after a busy weekend, kinda relaxing, still aerobic, definitely fun! My shimmy skills are still rock-bottom. Decoupling upper torso from hips just is super awkward for me!
Strength 14:19 0.48 mi (29:51 / mi)
ahr:83 max:111
Core15. My officemate and the grad student he always works out with (tough, manly, weight-lifting workouts that I get to hear *all* about =)) came for the class too. A good one, but she really need to incorporate at least some side stuff!
Rowing 10:04
ahr:136 max:150
Token 10 min of rowing for the week. It is a good workout, but 10 min is about as much as I can stand. At least, without earphones. Probs will switch this up to just running after ski season though...
Running 5:08 0.54 mi (9:36 / mi) +3m 9:26 / mi
ahr:121 max:137
Sunday Feb 24, 2013 #
10 AM
Ski-O 1:06:52 7.48 mi (8:56 / mi) +140m 8:27 / mi
ahr:127 max:151 rhr:52
Awesome times playing ski-o training on a great trail network + map (narrow trails of various sorts - both snowshoe and narrow-track for classic). Although I guess we have to make the map reflect the trail network a smidge more. But seriously, kettle-morraine stuff is fun for ski-o- the contours matter, but are tricky!
Thanks to Ari, Pete, and everyone who actually made this happen, last ski-o training before world champs!!
Thanks to Ari, Pete, and everyone who actually made this happen, last ski-o training before world champs!!
Saturday Feb 23, 2013 #
Event: American Birkebeiner
8 AM
XC skiing 2:32:35 30.72 mi (4:58 / mi) +611m 4:41 / mi
ahr:168 max:177
7th overall woman in the Birkie!
My first Birkie and totally great fun. I had a good race, staying with the lead pack for nearly the whole race (dropped and recovered twice, actually), until 10k to go, when the lead ladies decided they better pick it up and figure out who was actually going to win (turns out the 5 of them finished within 10 seconds, so was a battle all the way to the finish!).
The rest of us in the original pack of 12 were left straggled out behind from that point on. I started in 12th of the bunch and worked my way up to 7th, picking off girl after girl, besides 6th, who was also moving up the ranks with me.
A ski marathon is such a different race than orienteering. Maybe it's like a road marathon, I don't really know. But it's very tactical, because drafting is so helpful and you have to keep checking in with all body systems - can I keep this pace up for another x kilometers? You can ski with slightly different technique if certain things seem about to go. For instance, my untrained-for-hills quads didn't feel super happy, so I actually opted to hop into the classic tracks and double pole some slightly down hill stretches of the race.
The absolutely only thing that is a bummer about the 7th place finish is that it's the first place that doesn't win any money. Ok, gotta try to step it up at least a little bit for next year! =)
My first Birkie and totally great fun. I had a good race, staying with the lead pack for nearly the whole race (dropped and recovered twice, actually), until 10k to go, when the lead ladies decided they better pick it up and figure out who was actually going to win (turns out the 5 of them finished within 10 seconds, so was a battle all the way to the finish!).
The rest of us in the original pack of 12 were left straggled out behind from that point on. I started in 12th of the bunch and worked my way up to 7th, picking off girl after girl, besides 6th, who was also moving up the ranks with me.
A ski marathon is such a different race than orienteering. Maybe it's like a road marathon, I don't really know. But it's very tactical, because drafting is so helpful and you have to keep checking in with all body systems - can I keep this pace up for another x kilometers? You can ski with slightly different technique if certain things seem about to go. For instance, my untrained-for-hills quads didn't feel super happy, so I actually opted to hop into the classic tracks and double pole some slightly down hill stretches of the race.
The absolutely only thing that is a bummer about the 7th place finish is that it's the first place that doesn't win any money. Ok, gotta try to step it up at least a little bit for next year! =)
Friday Feb 22, 2013 #
5 PM
XC skiing 44:00 5.34 mi (8:14 / mi) +93m 7:49 / mi
ahr:130 max:158
Ari whisked me away from MSP for some snowy driving up to Hayward (commentary both helped me learn about the culture of northern WI + much about the Birkie itself). We got bibs, saw a bit of the Birkie scene (oh my gosh, so many people!) and then headed over to Mosquito Brook to meet up with Pete + crew for a little preview of the Mosquito Brook + Bitch hills.
This was a very good part of the race to know, kinda where the mental game gets really important!
This was a very good part of the race to know, kinda where the mental game gets really important!
Thursday Feb 21, 2013 #
7 AM
Rollerskiing 33:44 4.94 mi (6:50 / mi) +34m 6:41 / mi
ahr:137 max:159
Easy peasy morning ski, trying to get the body used to an early effort (women's Birkie elite wave is at 8am). Snowed lightly on me and saw my officemate walking his kid to school. My right quad is *almost* recovered from Sunday's threshold insult. I think I haven't been running enough to recover from hard running efforts quickly....
Tuesday Feb 19, 2013 #
4 PM
Rollerskiing 1:05:30 7.77 mi (8:26 / mi) +34m 8:19 / mi
ahr:124 max:160 rhr:49 slept:7.5
Oh Toledo. Rollerskiing while it lightly, lightly snowed, such a tease!
Anyways, one of the last rxcs of the season, some specific strength on each of my 4 neighborhood mini-hills. I read maps from Euro Ski-o Champs which were last week. The top 3 in the women's races weren't very repetitive - a bit surprised that Polina M. wasn't ever up there (could be sick of course) and Tove wasn't running away with it as she did in a lot of races last year... Ski WOC around the corner, gosh-a-roni!!!
Incase folks are vaguely interested but don't feel like looking up ESOC results:
Middle
1 - Yulia Tarasenko (RUS) / Hans Jorgen Kvale (NOR)
2 - Anastasiia Kravchenko (RUS) / Staffan Tunis (FIN)
3 - Mervi Pesu (FIN) / Andrei Lamov (RUS)
Long
1 - Tatyana Kozlova (RUS) / Peter Arnesson (SWE)
2 - Josefine Engstrom (SWE) / Hans Jorgen Kvale (NOR)
3 - Tove Alexandersson (SWE) / Staffan Tunis (FIN)
Sprint
1 - Tatyana Kozlova (RUS) / Stanimir Belomazhev (BUL)
2 - Mervi Pesu (FIN) / Peter Arnesson (SWE)
3 - Tove Alexandersson (SWE) / Hans Jorgen Kvale (NOR)
Anyways, one of the last rxcs of the season, some specific strength on each of my 4 neighborhood mini-hills. I read maps from Euro Ski-o Champs which were last week. The top 3 in the women's races weren't very repetitive - a bit surprised that Polina M. wasn't ever up there (could be sick of course) and Tove wasn't running away with it as she did in a lot of races last year... Ski WOC around the corner, gosh-a-roni!!!
Incase folks are vaguely interested but don't feel like looking up ESOC results:
Middle
1 - Yulia Tarasenko (RUS) / Hans Jorgen Kvale (NOR)
2 - Anastasiia Kravchenko (RUS) / Staffan Tunis (FIN)
3 - Mervi Pesu (FIN) / Andrei Lamov (RUS)
Long
1 - Tatyana Kozlova (RUS) / Peter Arnesson (SWE)
2 - Josefine Engstrom (SWE) / Hans Jorgen Kvale (NOR)
3 - Tove Alexandersson (SWE) / Staffan Tunis (FIN)
Sprint
1 - Tatyana Kozlova (RUS) / Stanimir Belomazhev (BUL)
2 - Mervi Pesu (FIN) / Peter Arnesson (SWE)
3 - Tove Alexandersson (SWE) / Hans Jorgen Kvale (NOR)
C • Hans 3
Monday Feb 18, 2013 #
4 PM
Running 5:25 0.56 mi (9:41 / mi) +16m 8:53 / mi
ahr:131 max:144 rhr:54 slept:8.0 weight:152.2lbs
Aerobics 46:14 0.0 mi +2m null / mi
ahr:110 max:137
Zumba times! Although, it was a super-nice day out I discovered on the run on the way over, should have probably made it a rxc day. Ah well. Good to get my groove on =)
Legs feel pretty used, mostly in a good way from the weekend. Right quad is the most testy.
Legs feel pretty used, mostly in a good way from the weekend. Right quad is the most testy.
Strength 14:13 0.0 mi +2m null / mi
ahr:79 max:96
Stayed for Core 15, this time led by a woman, not sure of her name yet. Liked the previous version more, she only worked on abs, ignoring side stuff and back... Anyways, a good ab workout!
Rowing 10:01 2.35 km (4:16 / km)
ahr:134 max:139
Little bit of erging just to round things out.
Running 5:27 [1] 0.54 mi (10:10 / mi) +3m 9:59 / mi
ahr:117 max:125
Sunday Feb 17, 2013 #
10 AM
Running 20:17 2.49 mi (8:09 / mi) +7m 8:05 / mi
ahr:137 max:150
Joggering out to Wildwood with Ian on the bike path. Bit chilly, but I maybe overdressed in 3 layers on bottom and 2.5 (vest) on top.
Drills 5:32 0.26 mi (21:18 / mi)
ahr:142 max:165
Once through ankle plyos.
Running 1:00:53 8.08 mi (7:32 / mi) +15m 7:30 / mi
ahr:155 max:175
And 2 x 15 min tempo. Haven't done in awhile, nice to go that rate. Wildwood had a dusting of snow, making it mildly winter-pretty and mildly treacherous covering ice here and there...
Saturday Feb 16, 2013 #
Note
Well, this is too late for this season really, but there's a new video out from the Swedish Wintersports center on strength training for xc skiing. A good set of exercises, the newest thing to me was the idea of doing things with a metronome to get a similar rhythm to double poling (50-70 bpm).
Exercises:
One foot forward lunges
Side lunges (with weight)
Push-ups
Bench pulls
Hanging situps
Russian twist (for abs, w/ medicine ball)
Roll out (abs wheel thingy)
Exercises:
One foot forward lunges
Side lunges (with weight)
Push-ups
Bench pulls
Hanging situps
Russian twist (for abs, w/ medicine ball)
Roll out (abs wheel thingy)
12 PM
XC skiing 1:31:32 13.89 mi (6:35 / mi) +4m 6:35 / mi
ahr:129 max:160
And I decided not to race this weekend. So training times!
Up to Huron Meadows to ski many laps on the little man-made loop. Not crazy exciting, but I skied with Dan for a good 5 laps or so (the guy who is faster than me in the local club), so that was fun, good chatting. He's more of a bike racer that's come into xc skiing in the past 3 years. Then he took off and I did no poles for 4 laps, then 12 speeds over 5 laps then 4 laps of double pole.
Looked at Cristina's maps from Norwegian champs (Vesleseter), the two long maps and the middle. Was hard to read them in the thickest bit of the snow squall that hit mid-workout. Heard on the radio afterwards that the squall caused a multi-car accident on 23 and they actually closed the road for sometime, whoa.
Up to Huron Meadows to ski many laps on the little man-made loop. Not crazy exciting, but I skied with Dan for a good 5 laps or so (the guy who is faster than me in the local club), so that was fun, good chatting. He's more of a bike racer that's come into xc skiing in the past 3 years. Then he took off and I did no poles for 4 laps, then 12 speeds over 5 laps then 4 laps of double pole.
Looked at Cristina's maps from Norwegian champs (Vesleseter), the two long maps and the middle. Was hard to read them in the thickest bit of the snow squall that hit mid-workout. Heard on the radio afterwards that the squall caused a multi-car accident on 23 and they actually closed the road for sometime, whoa.
3 PM
Orienteering 59:58 4.29 mi (13:59 / mi) +144m 12:39 / mi
ahr:146 max:173 15c
After sandwiches, hot cocoa and some chips, we headed out to a neighboring park to play orienteering! This was Bishop Lake, where I'll be setting a course for this spring for a SMOC meet. The woods were full of crunchy snow, so a bit extra effort to push off, but the veg is way less thick than in green times.
Pretty smooth orienteering, good fun.
1 - A bit thick, but led by contours straight in.
2 - Went left, to second trail after the road, cruised on that, then used contours in from the trail.
3 - Fine, was slightly off on bearing, but noted the little hill of the control, so corrected.
4 - Some hesitation, which really doesn't make sense now, I wasn't sure if I was running at the right saddle or the one just north.
5 - Left of line, more so than I thought, hit little trail junction and contours in from there.
6 - Some climb times!
7 - Good, nice to follow reentrant most of way in.
8 - Forms of things were a bit vague heading in, so I was a bit not confident, but hten there was a little hill in green, so perfect!
9 - A bit left on bearing, then saw open nose.
10- Left of line, noting little marsh on approach.
11 - Again left of line (hm, do I always choose that way?), was psyched it was really a gully!
12 - Fine, was slightly confused by thinking one thing that was a depression was a hill, but figured that out at some point.
13 - Sailed solidly nearly all the way in then slight hesitation on the edge of the circle trying to make sense of the land forms, then I saw the one rock =)
14 - Drifted left, corrected using form-line hill top, dropped straight into another great gully control.
15 - In from the trail, almost choose an earlier (too small) hill top, but continued on to the right one.
Pretty smooth orienteering, good fun.
1 - A bit thick, but led by contours straight in.
2 - Went left, to second trail after the road, cruised on that, then used contours in from the trail.
3 - Fine, was slightly off on bearing, but noted the little hill of the control, so corrected.
4 - Some hesitation, which really doesn't make sense now, I wasn't sure if I was running at the right saddle or the one just north.
5 - Left of line, more so than I thought, hit little trail junction and contours in from there.
6 - Some climb times!
7 - Good, nice to follow reentrant most of way in.
8 - Forms of things were a bit vague heading in, so I was a bit not confident, but hten there was a little hill in green, so perfect!
9 - A bit left on bearing, then saw open nose.
10- Left of line, noting little marsh on approach.
11 - Again left of line (hm, do I always choose that way?), was psyched it was really a gully!
12 - Fine, was slightly confused by thinking one thing that was a depression was a hill, but figured that out at some point.
13 - Sailed solidly nearly all the way in then slight hesitation on the edge of the circle trying to make sense of the land forms, then I saw the one rock =)
14 - Drifted left, corrected using form-line hill top, dropped straight into another great gully control.
15 - In from the trail, almost choose an earlier (too small) hill top, but continued on to the right one.
Running 19:10 1.57 mi (12:12 / mi) +16m 11:50 / mi
ahr:132 max:147
Scamper cool down.
Friday Feb 15, 2013 #
4 PM
Running 14:59 1.69 mi (8:52 / mi) +14m 8:39 / mi
ahr:125 max:143
And off to Wildwood with Ian for some running times! This was a warm up, including a loop back to the car to pick up a bonus layer for me.
Drills 10:02 0.63 mi (15:55 / mi) +1m 15:51 / mi
ahr:132 max:153
Normal running drills.
Running 44:25 5.36 mi (8:17 / mi) +14m 8:13 / mi
ahr:145 max:175
And intervals with Ian. 3 x (3, 2, 1) with 1 min easy with the set and 3 min between sets. We kept alternating the lead, which was nice. Normal set of dog walkers, not many other runners today.
Problem foot was mostly ok, but bothered me in one interval right after I'd retied my shoe, I guess too tightly.
Problem foot was mostly ok, but bothered me in one interval right after I'd retied my shoe, I guess too tightly.
Thursday Feb 14, 2013 #
Note
Motivation - based on past 2 years at WOC, the US would be a Division 3 nation on the women's side, with only 1 start spot in the middle and long. But we're close to Division 2 (top 22 nations) and our ranking in WOC 2012 (21st) is better than in WOC 2011 (25th). So all-in for this WOC and see if we can make it up there! (The relay is important. Also making finals in the middle and long is important. We should prioritize those this year... )
Also, brainstorm on how team selections should work with new system (relevant for year after this one). Brilliant ideas *very* welcome...
Also, brainstorm on how team selections should work with new system (relevant for year after this one). Brilliant ideas *very* welcome...
5 PM
Rollerskiing 51:12 7.21 mi (7:06 / mi) +24m 7:02 / mi
ahr:128 max:171
Departed swiftly after colloquium to sneak in my workout - a mini-specific strength session, 3 triceps, 4 no poles, 3 single-stick, 4 V2, 3 double pole. And, good news, tricept didn't freak out! Happy about that. Legs still a bit recovering from the race. Maybe it takes longer to recover if you're also recovering from being sick?
Running 16:02 1.78 mi (9:00 / mi) +30m 8:33 / mi
ahr:132 max:152
And I haven't been doing much running lately, so figured a little jog might keep the legs in we-know-what-running-is shape... =)
Also, see track for how to get 30m of climb in < 2 mi in Toledo.
Also, see track for how to get 30m of climb in < 2 mi in Toledo.
Wednesday Feb 13, 2013 #
Note
rhr:50 slept:7.0
Yeehaw, RHR back lowish. Plus bought tickets out to SML Champs/Team Trials in May, so psyched to play at Moreau again!!
C • RHR 4
5 PM
Rollerskiing 1:03:20 10.07 mi (6:17 / mi) +25m 6:14 / mi
And hey look, days are noticeably longer, I could leave at 5pm and get a full workout in! Just a distance ski, legs are still sore from Sunday's race... Felt good to ski though, a happy duck, even if I'm rxcing in Feb. =)
Strength 12:02 [0] 0.01 mi (20:10:22 / mi) +1m 15:22:11 / mi
And abs + back upon return as the chicken broth warmed up for some soup. Some of the abs on the exercise ball.
Tuesday Feb 12, 2013 #
Note
rhr:55 slept:7.5
Alrighty, feeling better... go immune system go!
6 PM
Aerobics 52:20
ahr:120 max:158
Zumba!
Dancing back from illness =) Figured it was fine to do, pretty mild exercise, fun, and indoors so not breathing cold winter air. Getting more of the moves down, but sometimes my arms and legs are just not doing what the instructor is... arms were kinda getting tired at points, and legs are a bit sore from Sunday's classic skiing adventures (groin more than hip flexors, actually. Am I skiing wrong???)
Dancing back from illness =) Figured it was fine to do, pretty mild exercise, fun, and indoors so not breathing cold winter air. Getting more of the moves down, but sometimes my arms and legs are just not doing what the instructor is... arms were kinda getting tired at points, and legs are a bit sore from Sunday's classic skiing adventures (groin more than hip flexors, actually. Am I skiing wrong???)
Monday Feb 11, 2013 #
Note
rhr:59 slept:8.75 (sick)
Hm, maybe wasn't quite time to race yet, illness is back in the mix. Boo.
Sunday Feb 10, 2013 #
8 AM
XC skiing 9:52 0.52 mi (19:09 / mi)
ahr:124 max:155
XC skiing race 51:19 9.67 mi (5:18 / mi) +159m 5:03 / mi
ahr:165 max:174 rhr:49 slept:6.75
Hmmm, sinus nonsense kinda settled in over night, but when I woke up and took my RHR, it was down under 50, so I figured, hey, maybe it's not a terrible idea to race...
Gran Travers 16k Classic - 8th overall (2 min back from leaders), 1st woman by ~7 minutes
A nice, if easy course, way too much double poling for my reenforced-to-bomber kick skis. But I sped past the guys on skate skis on the few uphills at the least. No real pack skiing, because the skate-ski guys had different relative speeds to me. Towards the end (~2k) the right side of my lower core freaked out - hip/lower back/bum muscles just felt like they were border-line cramping. This really doesn't happen to me much, I think it was all the double-poling, plus, hm, maybe this is my first time classic skiing since around Christmas....
Pleased to be so close to the guys and scored some points for Team NordicSkiRacer! (Ann Arbor/Detroit based club.)
Results
Gran Travers 16k Classic - 8th overall (2 min back from leaders), 1st woman by ~7 minutes
A nice, if easy course, way too much double poling for my reenforced-to-bomber kick skis. But I sped past the guys on skate skis on the few uphills at the least. No real pack skiing, because the skate-ski guys had different relative speeds to me. Towards the end (~2k) the right side of my lower core freaked out - hip/lower back/bum muscles just felt like they were border-line cramping. This really doesn't happen to me much, I think it was all the double-poling, plus, hm, maybe this is my first time classic skiing since around Christmas....
Pleased to be so close to the guys and scored some points for Team NordicSkiRacer! (Ann Arbor/Detroit based club.)
Results
C • Race 3
XC skiing 10:10 1.0 mi (10:07 / mi) +1m 10:06 / mi
ahr:125 max:144
Saturday Feb 9, 2013 #
4 PM
XC skiing 55:04 6.67 mi (8:15 / mi) +156m 7:42 / mi
ahr:130 max:158
Traipsed up to Gaylord, MI picking up Ellen W. on the way from Ann Arbor, she's a UMichigan student in her first year, from the UP, so she's kind of in lack-of-snow shock =). Anyways, soooo great to have car-company for the 3h trip!
We dumped ourselves out of the car and onto skis. Straight out from Bill's house, first little smidge backcountry through the woods, then on nice groomed trails that are part of the resort. Only saw one other guy skiing, then some snowmobilers. Oodles of fun to be out skiing and fun to have company for this too! A pole basket fell off about half way through, bummer, but was ok poling without it. Felt not quite back to my normal self, but also not terrible. Hopefully will still feel ok tomorrow!
We dumped ourselves out of the car and onto skis. Straight out from Bill's house, first little smidge backcountry through the woods, then on nice groomed trails that are part of the resort. Only saw one other guy skiing, then some snowmobilers. Oodles of fun to be out skiing and fun to have company for this too! A pole basket fell off about half way through, bummer, but was ok poling without it. Felt not quite back to my normal self, but also not terrible. Hopefully will still feel ok tomorrow!
Friday Feb 8, 2013 #
Note
rhr:50 slept:7.75 (sick)
Body didn't feel like 8h of sleep even, so can't be too sick. HR reasonably low, if not low as I'd expect for the previous 3 days off...
4 PM
Running 34:21 3.7 mi (9:18 / mi) +33m 9:03 / mi
ahr:132 max:145
And out for just a single, slowpoke loop of Ottawa Park. HR a bit high for the effort I was putting in... confirms it's a good thing I'm not racing tomorrow!
Thursday Feb 7, 2013 #
Note
rhr:51 slept:8.25 (sick)
Feeling a little better, still some throat issues, perhaps will do some abs later on, but keep things real mild. Telescope proposing times too... eep!
6 PM
Strength 12:00 [3]
Came home to find my passport with Kaz visa in my mailbox, phew! Decided I felt ok enough for a round of abs.
Had to make the call today to skip Saturday's marathon. I was being super-diligent taking it easy in hopes that I might be better before it, but still just don't think it's a good idea. I'll go up for the more mild 16k on Sunday, another day of feeling better + a shorter race will hopefully mean the illness doesn't return!!
Had to make the call today to skip Saturday's marathon. I was being super-diligent taking it easy in hopes that I might be better before it, but still just don't think it's a good idea. I'll go up for the more mild 16k on Sunday, another day of feeling better + a shorter race will hopefully mean the illness doesn't return!!
Wednesday Feb 6, 2013 #
Note
rhr:56 slept:9.25 (sick)
Yup, sick. Just my throat, now feels like there is gunk in my throat, not just raw like yesterday. No other symptoms.
Tuesday Feb 5, 2013 #
Note
Hmph. Suspiciously sore throat.
Monday Feb 4, 2013 #
Note
Home safe home at 4am, woo. Truly awesome weekend, from ski-o to loppet to banana-chocolate chip pancakes. More later!!
Note
Whoop! And definitely have a Birkie elite wave spot now! I think winning the Loppet made it easier for them to make the call. Phew!!
4 PM
Aerobics 45:00
Decided I was awake enough for Zumba, part 2. Way less crowded this time, which was great, plus Uma, also in the astronomy department was also taking the class, cool! But I forgot contacts and I didn't want to work out in my nice new glasses, so it was kinda hard to follow the moves as well... ah well, a few of the routines were a little more familiar.
Strength 12:00 [0]
And stuck around for Core15, which immediately follows Zumba. Holy moly it was hard! I guess I've been in an ab-exercise rut, so while I can do my set of abs pretty proficiently, not necessarily slightly other things... Abs, back + some side core stuff, ending with 10 push ups. Nice to have company and the set workout, I'll totally keep up doing this after Zumba on Mondays.
Almost went to go do other gym stuff, but I only slept 4h and I did a marathon yesterday, so after internal debate just called it quits for the workout day.
Almost went to go do other gym stuff, but I only slept 4h and I did a marathon yesterday, so after internal debate just called it quits for the workout day.
Sunday Feb 3, 2013 #
XC skiing 1:31:30 32.0 km (2:52 / km)
City of Lakes Loppet 32k
And happy to have won it! =) It wasn't the most epic battle for the women's title, but it was one of the best pack-skiing experiences I've had, ending with a battle against the guys that I'd skied with for nearly the entire race.
They let the women start on the second line after a line of the top 20 ranked men. That worked alright actually, although the guy right in front of me did take a fall about 50m in, so I had to do some dainty side-stepping of that. Checking out who was around after the start, I saw one woman ahead of me, but I couldn't really tell if there were more ahead or not. I passed that one and kept looking ahead, but saw no feminine type forms on the horizon. Still, I wasn't totally sure, we were all quite bundled on up for the 5F!
The course is broken into maybe 4 major sections with very different flavor. At the beginning it's the "Back 9" of a golf course, and rolly-hilly. No killer climbs, but you're brining out the V1 for sure. Then there is the "Front 9" which is nearly flat and kind of a nice break. My pack of 11 had totally settled into a rhythm by this point, so I was just a happy drafting camper off the back of the pack, the speed was pretty much perfect for me.
You cross a road and head into a park where you wind all around and go up and down. Uphill pack. Again no really monstrous prolonged hills, but it is hilly. I felt like maybe I wasn't as strong on the hills as the rest of the pack, something to work on. Because it's so turn-y, it really helps to be a good technical skier, losing 1 second on each curve would cost you a ton in this race!!
After that hilly section, you head out on the Lakes and it's almost entirely flat from their to the finish. Our pack stayed together for the first bit, but then started to break apart on the edge of Cedar. I was comfy enough to take the break with the leaders, making a pack of 6 of us heading into Lake of the Isles. I was the last in the pack of 6, getting all the draft I could. Heading under the bridges out of Lake of the Isles the top 3 made their break. Hard to follow from 6th, but I passed #5 just leaving the little lake on to Lake Street, and then just went into a strong V2. That let me pass #4 on the final stretch on Lake, but I wasn't closing much on the first 3. Sprinted it in, to the announcer and much cheering, woo!
Cool to have won $1000 for sure, it totally, totally helps. Fully reimburses my entry and gas money out there and back and leftovers can go to help the general get-Ali-to-ski-o fund =)
And happy to have won it! =) It wasn't the most epic battle for the women's title, but it was one of the best pack-skiing experiences I've had, ending with a battle against the guys that I'd skied with for nearly the entire race.
They let the women start on the second line after a line of the top 20 ranked men. That worked alright actually, although the guy right in front of me did take a fall about 50m in, so I had to do some dainty side-stepping of that. Checking out who was around after the start, I saw one woman ahead of me, but I couldn't really tell if there were more ahead or not. I passed that one and kept looking ahead, but saw no feminine type forms on the horizon. Still, I wasn't totally sure, we were all quite bundled on up for the 5F!
The course is broken into maybe 4 major sections with very different flavor. At the beginning it's the "Back 9" of a golf course, and rolly-hilly. No killer climbs, but you're brining out the V1 for sure. Then there is the "Front 9" which is nearly flat and kind of a nice break. My pack of 11 had totally settled into a rhythm by this point, so I was just a happy drafting camper off the back of the pack, the speed was pretty much perfect for me.
You cross a road and head into a park where you wind all around and go up and down. Uphill pack. Again no really monstrous prolonged hills, but it is hilly. I felt like maybe I wasn't as strong on the hills as the rest of the pack, something to work on. Because it's so turn-y, it really helps to be a good technical skier, losing 1 second on each curve would cost you a ton in this race!!
After that hilly section, you head out on the Lakes and it's almost entirely flat from their to the finish. Our pack stayed together for the first bit, but then started to break apart on the edge of Cedar. I was comfy enough to take the break with the leaders, making a pack of 6 of us heading into Lake of the Isles. I was the last in the pack of 6, getting all the draft I could. Heading under the bridges out of Lake of the Isles the top 3 made their break. Hard to follow from 6th, but I passed #5 just leaving the little lake on to Lake Street, and then just went into a strong V2. That let me pass #4 on the final stretch on Lake, but I wasn't closing much on the first 3. Sprinted it in, to the announcer and much cheering, woo!
Cool to have won $1000 for sure, it totally, totally helps. Fully reimburses my entry and gas money out there and back and leftovers can go to help the general get-Ali-to-ski-o fund =)
Saturday Feb 2, 2013 #
12 PM
Ski-O 29:14
City of Lakes Loppet Ski-O!
Arrived in Minneapolis with about an hour to spare, and found BP and Jim inside a shopping mall. (Relevant, actually, that was where registration for all the weekend's events was.) Loaded up on a bus (whoa, point-to-point ski-o!) and off the the races! My Garmin exploded on the bus, so unfortunately no track.
There were three mass starts- Long Women, Short, Long Men, so I was off right at the beginning. The race was great fun, the lakes meant you could shortcut, as long as you picked the right features to head towards. There were also little intricate sections, particularly my first of the two butterfly loops around Cedar Lake. I did a cut from the lake up to a narrow trail, which worked perfectly well, other adventures included stepping over a pretty big downed log and skiing down a wooden staircase. Think that's my first staircase descent on skis =)
As Pete said at the on-bus debriefing, the first part of the race was kind of a nice solitary woods ski and then it was going to be like skiing through the county fair. Kinda true, but having those distractions of ice skaters, snow sculptures, and ski-jorers meant you had to stay more focused than you might otherwise through those not-too-many route choice final sections.
In the final sprint, I had a panic attack. I had my map folded, so I punched the last control and then unfolded it, but then wait-a-second, there are three other controls I've never gone to - what's going on? Do I need to go back? Why are they numbered 2-3-4. Hm, I think I've been there already... uh, let's go finish, I think it's ok.... (turns out, it was a map inset for the tricky first loop!) So not the speediest of finish splits. Ah well.
I was interviewed at the finish, a little explaining about ski-o, a little about being on the US ski-o team and a little about the day's race there! Not that there were tons of crowds at that moment, but very cool to have ski-o announced like that!!!
So many thanks to MNOC for a great ski-o! It is very cool to have it part of the City of Lakes Loppet weekend. Ski-o friends who also like marathons should totally consider coming to this next year instead of/in addition to the Birkie, kill two birds with one stone and it is right in Minneapolis, no long drives to the Wisconsin outback!!
Arrived in Minneapolis with about an hour to spare, and found BP and Jim inside a shopping mall. (Relevant, actually, that was where registration for all the weekend's events was.) Loaded up on a bus (whoa, point-to-point ski-o!) and off the the races! My Garmin exploded on the bus, so unfortunately no track.
There were three mass starts- Long Women, Short, Long Men, so I was off right at the beginning. The race was great fun, the lakes meant you could shortcut, as long as you picked the right features to head towards. There were also little intricate sections, particularly my first of the two butterfly loops around Cedar Lake. I did a cut from the lake up to a narrow trail, which worked perfectly well, other adventures included stepping over a pretty big downed log and skiing down a wooden staircase. Think that's my first staircase descent on skis =)
As Pete said at the on-bus debriefing, the first part of the race was kind of a nice solitary woods ski and then it was going to be like skiing through the county fair. Kinda true, but having those distractions of ice skaters, snow sculptures, and ski-jorers meant you had to stay more focused than you might otherwise through those not-too-many route choice final sections.
In the final sprint, I had a panic attack. I had my map folded, so I punched the last control and then unfolded it, but then wait-a-second, there are three other controls I've never gone to - what's going on? Do I need to go back? Why are they numbered 2-3-4. Hm, I think I've been there already... uh, let's go finish, I think it's ok.... (turns out, it was a map inset for the tricky first loop!) So not the speediest of finish splits. Ah well.
I was interviewed at the finish, a little explaining about ski-o, a little about being on the US ski-o team and a little about the day's race there! Not that there were tons of crowds at that moment, but very cool to have ski-o announced like that!!!
So many thanks to MNOC for a great ski-o! It is very cool to have it part of the City of Lakes Loppet weekend. Ski-o friends who also like marathons should totally consider coming to this next year instead of/in addition to the Birkie, kill two birds with one stone and it is right in Minneapolis, no long drives to the Wisconsin outback!!
7 PM
XC skiing 30:00 [1]
Luminary Loppet
This is such a cool thing. Minneapolis has lakes right in the midst of the city and it's really quite cold there in the winter so the lakes freeze super-solid. Solid enough that you can put fire all over it in awesome ice sculptures and then invite 1000s of people to come and make their way around the lake on skis, on snowshoes, or just on foot and watch the super-pretty glimmering light and ice.
Pete, Molly, Biz and I skied around leisurely, talking with folks here and there and making sure to see all the sculptures (Icehenge, Icecroplis, Ice-pyramid-thingy....) Some luminary loppet photos
This is such a cool thing. Minneapolis has lakes right in the midst of the city and it's really quite cold there in the winter so the lakes freeze super-solid. Solid enough that you can put fire all over it in awesome ice sculptures and then invite 1000s of people to come and make their way around the lake on skis, on snowshoes, or just on foot and watch the super-pretty glimmering light and ice.
Pete, Molly, Biz and I skied around leisurely, talking with folks here and there and making sure to see all the sculptures (Icehenge, Icecroplis, Ice-pyramid-thingy....) Some luminary loppet photos
10 PM
Note
Wax party times at Pete's house!
I waxed up the pair of skis that Stephi just gave back to me with the CV0 grind (a Caldwell Sport blue grind). Before the new snow, I was pretty sure I was going to use the purple grind skis (L2-0S), but then yeah, it snowed a lot and got pretty cold.
For wax, I loosely followed the Boulder Nordic Sport recs, since I have SkiGo HFs. So that was an underlayer of Swix cold LF moly (or graphite? unsure) and then a layer of SkiGo HF Blue and then just a top coat of SkiGo C105 Fluid, just corked in. I just found something online that said if you rotocork the SkiGo Fluoros, they last up to 100k. Interesting.
I waxed up the pair of skis that Stephi just gave back to me with the CV0 grind (a Caldwell Sport blue grind). Before the new snow, I was pretty sure I was going to use the purple grind skis (L2-0S), but then yeah, it snowed a lot and got pretty cold.
For wax, I loosely followed the Boulder Nordic Sport recs, since I have SkiGo HFs. So that was an underlayer of Swix cold LF moly (or graphite? unsure) and then a layer of SkiGo HF Blue and then just a top coat of SkiGo C105 Fluid, just corked in. I just found something online that said if you rotocork the SkiGo Fluoros, they last up to 100k. Interesting.
Friday Feb 1, 2013 #
8 AM
Strength 16:00 [0]
Foot still kinda hurting, defs not time for running shoes yet. Soo, 10 min abs, 2 min back, 4 min hammies to start of the morning.
Then, road trip!! (Well, really starting at 3.30pm.) In search of the City of Lakes Loppet + Ski-O! Made it to Wisconsin Dells for the overnight, totally within striking distance of the Twin Cities by ski-o time tomorrow =)
Then, road trip!! (Well, really starting at 3.30pm.) In search of the City of Lakes Loppet + Ski-O! Made it to Wisconsin Dells for the overnight, totally within striking distance of the Twin Cities by ski-o time tomorrow =)
C • BAM. 8