Greetings from Copper Mountain, Colorado! I just got back from a 90 minute rollerski at 9,700 feet. Yowser!
Sometimes I hear people say, “I would like to be part of your group, but I am scared of the competition. I don’t like to be competitive.” I read a book about ultramarathons this summer which perfectly summed up my theory of healthy competition: The Longest Race, by Ed Ayers.
“Interestingly, the roots of the word ‘competition’ are com, which means ‘with’ or ‘together,’ and petere, ‘to strive’…….. the kind of strength that enables men to strive together takes a kind of training of the spirit, just as much as blocking or tackling strength takes training of the body.”
Have a happy week of striving together to be the healthiest you can be!
Monday: 12 -2 with Coach Maddie. Base of the Spit. Run/walk/rollerski. Please wear helmets and gloves for rollerskiing. (It is supposed to be snowing, so if you rollerski be careful to just double pole) Start with leg swings… 50 seconds each side, six times total. Next will be skate hops, with arms moving in a V2 motion. Work on proper timing and technique for one minute at a time, with a short break in between to concentrate on watching it done with proper arm timing. Three minutes total. Workout for the day will be a level 2 run/walk/rollerski for 1:30 minutes (out for 45 minutes, back for 45 minutes). If you hit the end of the spit before your time is up, run around the harbor! Insert a TEN STRIDE SPEED every ten minutes. Remember to do these! Stretch at the end! Dogs on leashes welcome.
Tuesday: 10:30-11:30 YOGA with Hillery. Many Rivers building.
12- 1 with Coach Alison at Karen Hornaday Park. BRING SKI POLES (best length will be a classical pole, so as tall as your armpit or to the top of your shoulder.) Warm up with classic leg swings, 1 minute x 6, followed by quick instructions on proper ski walking up the hill of the campground loop. Ski walking should only be done uphill really, so don’t do it on the flats or downhills. To be prepared, watch this video http://youtu.be/LzlGkpAL5ec: It has both ski walking and ski bounding, the latter of which is faster and more explosive.
Pay attention to:
1. The hip rotation that allows the athlete to take a longer stride forward.
2. The long extension of the “kicking” leg (rather than a bend at the knee like would happen with a runner)
3. The slight, quick knee compression just before the “kick” that imitates setting the wax pocket in classic skiing.
Once you feel comfortable with ski walking with poles, ski walk the steep hill behind Karen Hornaday Park OR the milder hill on the campground loop for the remainder of the hour. FOCUS ON TECHNIQUE.
4:30 with Coach Jasmine at Karen Hornaday Park (a repeat of the day’s earlier workout). This is a BYOB workout! Men welcome!
Wednesday: 12-2 with Coach Annie. Meet at the HHS Track. Warm up with 4 minutes of side to side skate hops on the track. Next, carefully lunge walk for 100 meters, in the turf if it is easier or more pleasant. Don’t hit your back knee on the ground, and don’t allow your leading knee to go forward of the toe. Keep your hands out to the sides or on your hips. Don’t cause any pain…sharp pain should cause immediate modification of the movement. Follow this with 20 minutes easy warm-up in an area of your choice. The goal today will be running or hiking repeats of the high school cross country course that starts by the tennis courts. Stacey will lead the warm-up around the course so that everyone knows where they are going. The goal is 45 minutes of ON-TIME, meaning that if it takes you five minutes, you should do it nine times, with a TWO-minute break in between. If it takes you ten minutes, do it four times. Cool down and stretch afterwards. The athletic director has verified that it is against policy to have strollers on the track so strollers may have to do this workout in a big giant loop around the whole HHS parking lot and up around the back of the school.
Thursday: 12-1 with Coach Stacey. Meet at the Streamhill Park parking lot, just a quarter mile out East End Road past Paul Banks Elementary. Start with six minutes total of classical leg swings, one minute each side. Building on last week, you will be ski walking up hill with fuzzy balls, working towards imitating SKATING this time, instead of diagonal stride. Begin first with five minutes uphill doing the ball toss just like you did last week in a diagonal striding motion. Come back down, and go back up practicing it in the skating motion. You will be moving side to side as you climb the hill, balancing on one foot long enough to toss the ball up and catch it. If you are standing on your left foot, throw the ball with your right hand. This imitates the side to side balance required in V2. If we step off our ski too soon, we can’t properly V2, so this drill helps us learn how to pause momentarily on one ski in the skating motion. Dogs on leashes welcome, but they will probably pull you off balance. Go uphill in five minute segments for the rest of the hour. If you have a chariot with a ski belt attachment it is easier to pull the chariot than push it in this exercise.
Friday: 12-2 with Coach Heather. Meet at the Kachemak Community Center, located at the corner of Bear Creek Drive and East End Road. Heather will be leading you on a hike up Bear Creek Drive, onto Stellar’s Jay, onto Golden Plover and all the way to the top where it turns into a trail and then up the trail until you are just below the final two hills with a house on the top. At this point the trail takes a LEFT and goes over the creek/wet area and then continues up the ridge and comes out at the end of a gravel road just behind the big brown house. Don’t wear clothes that could get torn by rose bushes. Dogs on leashes are welcome. Babies probably need backpacks, but strollers can gain quite a lot of elevation before it gets too narrow. (This is where we hauled tires last year!)
Saturday: Girls on the Run Community 5k Event. Registration 11 am Homer Methodist Church. 12 pm Start. Click on the photo to go to the FB site. (also a good day to do ATR Bootcamp or a regular strength routine)
Sunday: Bike Ride with Coach Catie! 2-4 pm. Park single file at the top of the road that leads from the Sterling Highway to Diamond Creek trail (just across from the Diamond Ridge Intersection) Catie will be leading a ride across the top of Diamond Ridge and towards Ohlson Mountain. Wear a helmet, bright colors and ride single file when possible! Feel free to bring your boyfriend/husband/father/brother etc….