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Archive for October, 2010

Double pole interval video

Friday, October 29th, 2010

Even though we have great skiing at 9000ft, we are choosing to ease into ski season and do our intensity “low” in town below 7000 feet for now.
Here are some videos of yesterdays rollerski 5*3 minutes:

http://www.youtube.com/user/jrsmullin#p/u/0/xcSrLQQ0PW0

http://www.youtube.com/user/jrsmullin#p/u/5/-uNThqABhyw

Groomed skiing on Bruce’s Trail

Sunday, October 24th, 2010

Charlie, Max and Mikki getting used to having those those long awkward things on their feet

Over a foot of snow has fallen on Rabbit Ears pass and more is on the way tomorrow. The trails are now groomed (Huge thanks to Dave and Carter Miller) and conditions are quite good! We got out for a 90 minute distance ski this afternoon.

Soaked

Saturday, October 23rd, 2010

The group after the Saturday morning run. Check out Mt. Werner in the background

Yesterday, we got poured on in our rollerski workout.
5*3 level 4 double pole intervals. We cut the workout short because of the brutal weather, but we got the important stuff done.

This morning, we had a small group of 8 athletes for our 2:15 OD run. Many of the others were at ACT’s or hunting elk. We got to play around in the snow/slush/puddles and were soaked by the end. Spirits are high knowing that we should be skiing groomed trails on Rabbit Ears soon!

Aspen Skate TT

Monday, October 11th, 2010

This morning we completed a 2*3km skate time trial with about 10 minutes between rounds
Performance of the day went to first year J1 Emily Hannah who set a new women’s combined time course record by 3 seconds in 16:40. RMN has been doing this TT since 2005.
Haley Piske took 1:36 off her time from last year.
Hard work is paying off with big gains in fitness.
Back to the routine this week:
Tuesday: strength/soccer/spenst

Wednesday: Specific Strength roll double pole/single stick

Thursday: game and strength

Friday: bounding intervals

Saturday: OD Roll

Aspen Fall Camp

Sunday, October 10th, 2010

On Friday morning, after doing a set of bounding natural intervals over the NCAA race course with the kids who didn’t come to Aspen and seeing Michaela off to Lake Placid for the NEG camp, we packed up the van and drove to Aspen high school where we ran a short 30 minute course preview of the next days 5km race course.
Saturday morning we raced under the snow covered Maroon Bells. The RMN juniors were led by Mike Vigers, (Boulder) and Julia Hayes (Summit). Our team was led by Max Scrimgeour for boys, and Emily Hannah for the girls. Some solid time improvements for the kids who did this race the year before and good to get in a hard effort with other skiers from the region.

While the athletes were taking a nap, the coaches met and finalized the RMN race schedule and Junior Nationals qualification criteria

In the afternoon we got out for a 2 hour double pole on the bike path that goes from Basalt to Aspen. This long bike/rollerski path is a fantastic training option. It was interesting to note the discrepancy between athletes’ running results from the morning and how things spread out in the PM double pole. As a whole, the SSWSC athletes were much stronger in double pole compared to their peers, but we were definitely a little behind when it came to running capacity. This gave us some good feedback and we will alter the training plan over the next few weeks to improve our capacity in the running department by adding several more bounding intervals, or striding if we have snow.

Sundays workouts:
AM 2hr roll skate with an emphasis on V2, V2 alt

PM: 2hr level 1 run on Sunnyside trail

Monday morning we do a 2*3km time trial skate up the road to the Maroon Bells before heading home to Steamboat.

Word on the street is that there is some snow up on Rabbit Ears pass, so we will hopefully be skiing on snow soon!