Week 5 Workout Schedule November 16 – 22 *Medium Intensity*

After Friday Nov 19 you will need to join Homer Nordic to receive the Team app access to weekly workouts.

We are moving onto snow!
Starting this week we’ll have “Coaches Technique Tips” from NOON to 12:15 pm or you can go do your ski warm up during that time. Be ON the snow at NOON. Bring both skate & classic skis & boots & poles to each practice just in case conditions change. If you are a beginner skier we will get you started on the Hayfield (for REAL beginners we recommend classic skis not skate skis). For all skiers this week, use your older skis- if you have them. Always bring dry warm clothes to change after, as well as snacks and water. Don’t drive home shivering and hungry,you could get sick and your muscles don’t recover as well.

Monday: Long Slow Distance- Skate Ski , Coach Alison (Kathy helping)
First time skiers we recommend bringing your classic (waxless) skis
When: Noon to 1:30pm
Where: Lookout Mountain Ski Area
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. 75 minutes of lsd skiing with 4 X 60 second pick ups. Coaches will give OFIs.
Technique Tip: V1 Basics. This will start right at noon in the Hayfield. (or classic ski basics for beginners)

Tuesday: Hill Intervals- Skate Ski, Coach Alison (Kathy helping)
First time skiers we recommend bringing your classic (waxless) skis
When: Noon to 1:30pm
Where: Lookout Mountain
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. 5 X 3 minutes at L4. Try to beat previous distance each time.
Technique Tip: 3 things to get you flying up the hill.

Wednesday: Agility, Balance and Specific Strength- Skate Ski, (beginner skiers bring your classic skis or skate skis as usual, Kathy is available for beginner tips)
Coach Alison (Stacey helping)
When: Noon-1:30pm
Where: Lookout Mountain
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. Lots of fun courses to practice maneuvering on skis followed by a series of upper body strengthening exercises.
Technique Tip: Cornering

Thursday: Speed Intervals-Classic skis, Coach Alison (Kathy helping) Beginners: don’t be intimidated- just come on up and SKI!
When: Noon-1:30pm
Where: Lookout Mountain
What: Level 4 intervals around inner hayfield. Alternate technique each lap to your favorite tunes from the 80s.
Technique Tip: Classic Striding Basics.

Friday: Morning- Jessie Diggins Home Workout: https://www.youtube.com/watch?v=Mw_EHl37WRU
Evening-1 hour hike, ski, run, bike.

Click here to Sign up & JOIN Homer Nordic & KNSC for access to weekly workouts going forward. If you have issues with sign up contact: kachemaknordicskiclub@gmail.com

Week 4 Homer Nordic Training Plan Nov 9-15 *Easy Intensity*

This week we will be a little harder than our first easy week. This is a good time to focus on technique a little more and let your body recuperate before moving on to the next few weeks which will increase in difficulty.

NOTE: Next week we we will be switching to a Team App for members only. So be sure to sign up !

Monday: Long Slow Distance – coach Kathy
When: Noon to 1:30pm
Where: Crossman Ridge. Meet at Reservoir at the bottom of the BIG hill. Directions: drive up West Hill, keep going on skyline drive, curves around and you will see a sign on left that says “NOT the reservoir” or something to that effect.. slow down and take the NEXT dirt road left to the reservoir (not marked), go down that and when you see the water keep driving just past it and parking is just after water before the big uphill.
What: Dynamic warm up. Long Slow Distance for 70 minutes with 5 x 30 second pick ups. Meet back at cars for Balance challenge and static stretch.
Bring: Cleats or studded shoes if you have them. ( Homer Saw sells studded running shoes- or ask Kathy she can show you how she studds her own) water, snack , Friendly dogs ok. Recommended: bear spray, flare or horn. (No firearms)
You may run, walk, or bike.

Tuesday: Pole Walking and Bounding – coach Alison, Kathy Helping
When: Noon to 1:30pm
Where: Streamhill Subdivision. Go to Compass RD off East End Road park on immediate left in parking area with mailboxes. We’ll be pole bounding /walking on the trail.
What: Dynamic Stretch. Pyramid Hill Intervals 1-3-4-3-1. Total on time 12 minutes at L3/4.
Add’l Gear: Shorter poles (when standing holding poles with tips on ground- arms are at about 90 degree angle not up near your neck or shoulders, down hill, classic, or adjustable walking poles work). we have some extras.
Special Topic: We’ll give an individual OFI per person (Opportunity for Improvement)

Wednesday: Strength-Upper Body and Core – Coach Alison
When: Noon-1pm
Where: HHS Track Strength and Core
What: 5 minute warm-up. 3 sets of 6 exercises x 1 minute. Keep track of reps. Try to get more reps each set.
Gear: Mat, gloves, bring an extra mat if you have it, for those that forget, Wear layers to peel off, you will get warm!
Special Topic: Modification options

Thursday: Speed Intervals and Agility-Run, Walk, or Roller Ski – Coach Alison
When: Noon-1:30pm
Where: Deep Water Dock Parking Lot on the Spit. (Drive out the Spit turn left just before the BIG HOOK onto Freight Dock Road, follow the road as it bears right, go out to the end where the bathrooms are and where cruise ships dock, park there.
What: Dynamic Stretch. Warm up 10 minutes. Agility and Speed Course for runners, walkers, and roller skiers. 12 minutes on time L4. Cool down. This will be FUN!
Bring: Skate Ski Poles, Boots and Helmets if on wheels. Text Alison (299-6275) if you’d like to borrow roller skis
Special Topic: We’ll give an individual OFI per person (Opportunity for Improvement)

Friday: Rest Day. Yoga video. This is a nice basic, well rounded stretching routine.

Saturday: Adventure! Hike Bear Creek Trails – Coach Kathy
When: 11am to 1pm
Where: Park behind the Art Shop in the parking area for Bear Creek Canyon Trails. DIRECTIONS: Drive out East End Road from town, take the FIRST Bear Creek Drive on left (NOT the 2nd) Go up past Bryant CT and take the NEXT left turn onto small ( easy to miss!) road BEAR CREEK CT, there should be a hand-made sign that says Bear Creek Canyon Rim Trails. GO SLOW (watch for dogs!) drive to the right and go behind the big Art Shop and park back there, if we fill it up we can drive back and park in the field area further back.
What: Hike/Run the trails around Bear Creek Canyon Rim Trails, and runners can even go up to Dorothy Drive & Skyline and back.
Bring: water, snacks, cleats or studded shoes, optional walking poles, bear spray, airhorn, flare, (NO Firearms please) bring dry clothes for afterwards as well as snacks and water/tea for afterwards.
Special topic: Team Building

Sunday: Strength and Core Tabata Video

Week 3 Homer Nordic Workout Schedule Nov 2- 8, Hard Intensity

Monday and Thursday workouts are switched due to high winds on the Spit. Videos

Monday: Speed and agility, Coach Alison
When: Noon to 1:15pm
Where: HHS Track
What: L3/4 laps interspersed with fun agility exercises. 15 minutes on time.
Bring: Warm layers and gloves, water and snacks and dry warm layer for afterwards.

Tuesday: Pole Bounding
Coach: Alison
When: Noon to 1:30pm
Where: Diamond Creek Bike Trailhead. Take dirt road on left across the Sterling Highway from Diamond Ridge Rd. Go towards the Inlet , Trailhead is very soon (100-200 yards) on the left.
What: Hill intervals with more technique transitions. Level 3, 15 minutes on time.
Bring: SHORT poles – either downhill or classic poles (when standing holding poles with tips on ground- arms are at about 90 degree angle not up near your neck or shoulders, old down hill or adjustable walking poles work) . Shoes with good tread (for icy sections) we have some extra poles to borrow.
Also bring dry warm clothes for after and water/electrolytes and snacks for after. Body recovers better if we feed ourselves shortly after a hard workout.

Wednesday: Core and Strength
Coach: Alison
When: Noon to 1pm
Where: Karen Hornaday Park ( if you arrive late- look for us out in one of the playing fields.
What: Tabata style workout. Its awesome – she even has music!
Bring: Yoga Mat, maybe a blanket, wear layers, water

Thursday: Long Slow Distance- Roller Ski or Blade or Run or Walk
Coach: Alison
When: Noon to 1:30pm
Where: Base of Spit Parking Lot
What: 75 minutes L 1 or 2 with SIX /30 second pick ups.
Special Topic: Roller Ski 101
Bring: Text Alison (299-6275) if you’d like to borrow roller skis. Bring skate poles, skate boots and helmet if on wheels ( knee/elbow pads are nice too!).

Friday: Core workout video with Jessie Diggins!

Saturday: Hike/Run adventure
Coach: Kathy
When: 11-2 pm
Where: Snomad Parking lot- for hike down & back on Watermelon Trail. The parking area is on the right BEFORE the rope tow on Olson Mtn Road. There may or may not be a snomad sign for it. (If you get to rope tow- turn around and watch for big parking area then on your left).
What: Adventure Hike or Run, EASY pace. About 3.5 miles (?) to Beaver Creek at the bottom and then warm sweaty hike back up. Folks can turn around whenever- or go further beyond Beaver creek & up Bald Mountain if you are running.
Bring: recommended Cleats or studded shoes, ( Ulmers, Gear shed, Nomar sells cleats that go over bottom of shoe or boot) maybe walking poles, small pack with layers to stay warm,hat, buff, gloves, bear spray, flare, airhorn, snacks, hat, buff, gloves, water, phone. In car bring dry warm clothes, snacks and water or tea for afterwards.

Sunday: Yoga- Hip and low back release video with Adrien

Week 2: October 26-November 1, 2020 Medium Intensity

Monday: Long Slow Distance
When: Noon to 1:30pm
Where: Homer Spit Parking lot
What: Dynamic warm up. Long Slow Distance for 70 minutes with 4 x 30 second pick ups. Balance challenge and static stretch.
You may run, roller ski, roller blade or bike. We have some roller skis to borrow. Text Alison (907-299-6275) with your binding type (SNS or NNN) if you’d like to reserve some roller skis. UPDATE if its really windy as forecasted- we will not be roller skiing.
Gear: IF ON ROLLER SKIS: Additional gear- helmet and skate ski poles and knee pads if you have em. For wind: wear layers and buff /hat.
Special Topic: Roller Ski 101

Tuesday: Pole Bounding
When: Noon to 1:30pm
Where: Diamond Creek Bike Trailhead (Take dirt road on left across the Sterling Highway from Diamond Ridge Rd. Go towards the Inlet , Trailhead is very soon (100-200 yards) on the left.
What: 10-15 minute warm up. Terrain based pole bounding on the bike trails. Total on-time pole bounding 12 minutes at Level 3 or 4.
Video: How to Pole bound/Pole walk
Gear: Either downhill or classic ‘Shorter poles’ (when standing holding poles with tips on ground- arms are at about 90 degree angle not up near your neck or shoulders, old down hill or adjustable walking poles work) . Shoes with good tread (for slippery mud sections)
Special Topic: Leading with the hip

Wednesday: Strength-Upper Body and Core -Alison
When: Noon-1pm
Where: Karen Hornaday Park
What: 5 minute warm-up. Tabata style workout. 5 minutes stretch.
Gear: Mat, gloves, maybe a blanket, layers, water bottle
Special Topic: Modification options

Thursday: Speed Intervals – Alison
When: Noon-1:15pm
Where: HHS Track
What: Running Mechanics exercises. Pyramid Intervals. 12 minutes on time Level 4. (reminder: modify to your fitness level- fast running or fast walking) Cool down.
Special Topic: More recruit the glute info.

Friday: Rest. Optional restorative yoga video.
“Slow your Roll” with Adrien

Saturday: Adventure! Rain or shine– Kathy
When: 11am to 1pm
Where: Homestead Trailhead, just off Diamond Ridge on Nearly Level Ave (SW side of Diamond Ridge across from Rucksack Drive)
What: 1 hour hike out and 1 hour back on Homestead trail to Crossman Ridge (you can always turn around sooner)
Gear: backpack with water, shoes with good tread, snacks, phone, bear spray, air horn, or flare (NO firearms please), walking poles if needed, layers for the weather, friendly dogs welcome (bring leash)
Special topic: Team Building

Sunday: Strength video
Abs and Upper Body


Homer Nordic Week 1 (10/19-10/25)

Week 1 is an easy week which will be followed by a medium and then a hard week. For every workout bring water, snack for after, layered clothes and a MASK.

Starting November 19, workouts will be password protected or accessed by an app . Click here to learn how to sign up

Homer Nordic Covid guidelines: We will follow State of Alaska’s health mandates relative to guidelines on group sizes and outdoor activities.
Wash your hands before you come and wash after
Wear a mask when around others-please keep it on for the warm up – stay 6′-10′ from other people
Throughout the workout stay at least 6-10 feet away from others – when we sweat & breathe hard there are extra particles floating about
Keep your interactions with others to a safe distance
Do not come to practice if you are feeling sick – even for mild symptoms get tested.
Bring hand sanitizer and we will try to have some on hand
Come at your own risk and use
Do not come to practice if you are feeling sick – even for mild symptoms get tested.
Bring hand sanitizer and we will try to have some on hand
Come at your own risk, be mindful that you may be putting others at risk, and use all precautions as instructed by the State of Alaska https://covid19.alaska.gov/health-mandates/
We will be putting more details up about the practices, including videos – so you can do the workouts on your own or with a friend whenever you want.
Again- we are figuring out what makes the most sense and what is the most safe as we go- so this may change. Please stay safe, help the vulnerable members of our community stay safe, and only do what you feel comfortable doing.

Video of Dynamic Warmup for folks that can’t make it to practice: Balance Stretch exercises before your run

Monday Noon to 1:30pm with Alison and Kathy
Where: Mariner Park
What: 15 minutes dynamic warm up and ski specific exercises. 1 hour run. 15 minutes
Balancing exercises and stretch.Bring: Running shoes.
Special Topic: Training levels 1-4 click here to hear all about it

Tuesday Noon to 1:30pm with Alison
Where: Karen Hornaday Park
Click here to see demonstration of Ski walking and Ski bounding
What: 15 minute dynamic warm up. 45 minute Hill pole walking/bounding. 5 minute instruction. (15 minutes “on time”.)
If doing this on your own: Pick terrain like Karen Hornaday Park, Streamhill or Reber Trail. Try for 1 minute ski bounding (level 3) and 3 minutes ski walking (level 1) for 45 minutes.
Cool down and static stretch. Click here for Balance warm down with tsunami sirens
Bring: Classic or adjustable ski poles and gloves !
Special Topic: Training periodization plan -click here to hear what it is.

Wednesday Noon to 1:00pm with Alison
Where: Bishop’s Beach
What: Strength training (video of exercises -sorry youtube muted it)
Bring: Gloves
Special Topic: Building muscles

Thursday Noon to 1:30pm with Alison
Where: HHS Track
What: Classic ski “morning mechanics”. Speed running intervals.
Bring: Running attire.
Special Topic: Hydration

Friday On your own.
Strength video. Instructor demos exercise for first 10 seconds. Watch for 10 seconds then do.
https://www.youtube.com/watch?v=_t_DwpxWjyo

Saturday 11am to 1pm with Kathy
Where: Roger’s Loop Trailhead, Rain or shine. (Turn right onto Rogers Loop from Sterling HWY before Overlook, follow around until you see a Kiosk off and a little down from the road on the right. If you miss it you will come to the highway again- turn around and come back and its on your left. We’ll Hike up new Homestead trail across Diamond Ridge and down towards Bridge Creek and back. We’ll go about an hour out and then back. You can turn around sooner if you’d like. Friendly dogs welcome, bring leash.
What: Adventure distance hike/run.
Bring: small backpack,water, snacks, bear spray or airhorn, wool socks, shoes with good tread, hiking poles optional, (might be muddy in spots) and wear layers so you can peel off when you get warm. Bring a dry shirt and coat and snacks in your car for after.

Sunday -rest day
Restorative yoga video.
https://www.youtube.com/watch?v=ILiLO0Q6