Training Log Archive: AliC

Little pre-flight ski at Blueberry Lake (aka Lenard's)

Cold morning, but great to see Lenard and to get a ski in!

6 x 3 min, 2 min recovery

Hard to go really hard, waxed with green, but was slightly sliperry and tracks were a bit squirrly. Good bogburn practice though!

Classic ski at Ole's. Soooo nice to have more trails open.

Had lunch, then back out there for a longish skate ski. Marathon training! Really blowy- drifts everywhere!

Left hamstring dangerously sore. Definitely time for a day off, either off or real easy tomorrow too...

Classic skiing with Amherst Highschool kids at Notchview- first we did lots of drills (some of them had never classiced before!), then skied around for awhile. I skied with the faster boys for the first 30 minutes or so, giving some of them technique advice. Then went searching for some other Amherst students to coach, but most had headed in for lunch...

Ski during the beginning of lunch with coach Nat. Fun to go a bit faster and really stride out- the woods trails are in good condition mostly, but the fields are scratchy.

First went really easy, coaching one of the girls that has just started skiing this winter- her 2nd time out! Worked on getting her to commit her weight to both skis and not be afraid to glide for awhile on each. Then skied with the other 4 girls for the next half-hour or so- they all need to get their weight more forward and use their upper bodies more, but are pretty good skiers!

Hardish ski backwards around the loop by myself before the bus took off. Actually kinda tired!

Physical Therapy visit

Marlo checked out range of motion and strength in both ankles. She said both ankles are really strong, but also very loose. I can't do much about the looseness, except to keep them strong...

As for the crunching, she thinks its a ligament that hasn't had the chance to really heal since I injured it. The first and most important thing is to avoid re-crunching. Other than that, I need to keep the inflammation down, so icing daily is recommended.

It's been 10 days since the last crunch, I think? Woo!

Cage Workout with Sanjay and Todd- 5 mi tempo with decreasing mile times:
6:40, 6:30, 6:20, 6:10, 6:00. A good workout for sure. We switched leads like last time, I only had to do the middle mile, Todd nailed the last one, which I think we did just under 6.

~2 mi warm up, ~1 mi warm down, plus running over from the Tower. (Was cold out!)

Woo! New snow! Falling as we skied... super helpful as yesterday's slush froze into ice, would have been tricky without the new snow to slow things down and fill in the tracks.

Warm up around the airport, then over to rock n' rolling for some intervals.

4 x 4 min intervals with Stephi, on mostly up hill stretches of Rock n' Rollin- she led the first and third, I did the second and fourth. I was quicker up the hills, but her long strides meant she was faster on the flats.

4 x 40 second speeds on the back stretch of the airport- slightly downhill, really working on quick turnover and with powerful pushes. May have scared some other skiers who were heading at me....