Training Archive: O Steve!In the 7 days ending 2008-01-27:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jan 27 | ||
| xc classic skiing race 56:00 [4] 12.5 km (4:29 / km) | |
| ahr:165 max:178 | ||
| finished 20 out of 42 finsihers putting me in the top half of the field which is a good result for me in a small local race...skied very well and was very happy with this result but that wasnt the story.....
....12.5K Classic nordic ski race at William OBrian and I line up with 42 others to ski the outer loop that is probably one of the best classic race courses due to its variable terrain....flats, rolling hills, herrinbone hills and some sweet long downhills that demand the use of all techniques....stride, double pole, kick double pole.... I start out smooth and start moving around people slowly as I use them to pace a bit before I spurt around them.....my glide is not quite as good as the others around me but I have got great kick...after the first 3 to 4K and working my way around 4 or 5 people I see the 16 year old girl from SouthWest high school up ahead and I concentrate on inching up on her....after making contact its me and her going back and forth....I am kicking up on her on the hills but her skis are gliding better and she rockets away on the downhills...she is also is a bit lighter on her skis on the downhills and she is doesnt give up the times I pass her....I have to admit that its was cool to see this high schooler operate like a little fighter...she sure as hell was not respecting her elders and I was so impressed that I shouted out "nice skiing!!" as she passed me back one more time....so we both inspire each other to keep the foot on the accelerator and I am really enjoying this little battle........ well, all the back and forth had us moving up on two others up the track at about 8k...a couple guys apparently...one in a purple and one in a bright red ski suit.....as we got closer to them I finally recognized the man in the red suit as a former master world champion nordic skier ...ok, so its Bjorn Lasserud....and he is 78 years old....whatever....he is still a good skier and we are still making up ground on him..... I notice that purple man at the front of our foursome is a little ragged on technique but he still has enough of a motor to stay out on front.... well "Pretty in Pink" apparently does not know about the Legend that is Bjorn and she goes around him on an uphill at 9K and I join her....well that wakes him up and he it not taking this intrusion lying down and as we had to the flats after the railroad track that lead to the big mound at the front of the park....its Purple, 16 year old, Me, and Bjorn double polling in that order. I think how absurd the competitive situation I found myself in.....here we have a newer skier with rough technique leading a teen age girl, an 50 year old mediocre "never was", and a 78 year old master world champion all trying to race for some places in the middle of the field small local race vying for some midpack positions.... as we double pole the flats the first two are gapping me and I notice that I am can't feel my arms anymore....just as I go back to single sticking I hear Bjorn yelling from behind me "Double Pole!!!" so I do....and my arms fall off...and Bjorn impatiently gets out of the track and double poles around me and "Hannah Montana"......damn!.....I just cant keep up......BUT we are heading to the big uphill up to the top of the mound and as we climb right pass The Legend one more time as my Heart Rate goes right through the roof ....and I figure he is not taking it lightly....on top of the mound I know whats coming up......more flats before the S turn down the other side before the flats and the finish.....so Purple maintains his lead, teenager is 2nd, me third and Bjorn is back behind me once again.....I am back to the double pole giving it everything I had but I know what Bjorn might be thinking......he will sneak around me with the better glide so he can be in front on the tricky downhill..... ...all four of us approach the first right hand turn before the tricky downhill and sure enough here come Bjorn around me again!....but all hell is about to break loose... ...on the tricky right Bjorn goes too wide and ends up off track in the soft snow and does a "balance dance" ala Lance Armstrong/Tour de France and manages not to fall before returning to the track but not without me going around him again as I yell out to him "Bjorn!"....now I am back in front of him again heading down the deadly S....thats when I hear "skier down!" and as I follow the teener down the hill I and catch a glimpse of purple guy getting back on his skis after a fall...just then the teen dumps to avoid T boning Purple and I go into a full snow plow looking for a daylight that will get me down the hill unscathed.... ...I make it down the hill under control and hit the flats with only purple in front now....I bear down thinking I am in the clear but realize I am not going to catch Purple but feeling good that I just picked up 2 places....and then I hear the pole plants behind me.....with less than a K to go its Bjorn again!....damn! I thought the downhill fiasco had taken him out also but no such luck.....as I feel my heart exploding he comes around me and beats me by 2 seconds and the teenager follows me another 3 seconds back........ ...after the race I had to laugh at the absurdity of it all......Bjorn was all smiles as he tells me he was going to get around me one way or another and I tried to thank the teenager for pushing me but she was too busy talking to "the boys" and I did not want to interupt......so I went out on a skate loop, checked the results, smiled, and went home...... | ||
| C • Awesome 2 | ||
| xc skate skiing 1:12:26 [3] | |
| warm up and one loop of the race course after the race...... | ||
Saturday Jan 26 | ||
| Run 28:00 [3] | |
| ahr:141 weight:171.4lbs | ||
| Kari and I looped Nokomis for something different....... | ||
Friday Jan 25 | ||
| Note | |
| weight:171.2lbs | ||
| We have bought our tix to Scotland so it looks like we are in with a 2 person Mix team for the Lowe Alpine Mountain Marathon in the Scottish Highlands on June 7th and 8th.....that will be our main focus for spring training....
the question is "how can I have surgery March 3rd....recover (3 weeks???) get back to training...prepare for this two day/14 hours total mountain orienteering event while at the same time prepare for my 5? sprint tri's by getting my run in 5k speed shape and also do orienteer meets and the AR events all at the same time?".... so much to do and so little time..... | ||
| xc skate skiing 41:52 [3] | |
| ahr:144 | ||
| did a loop of Butler and the Bog and back.....hill work without trying.... | ||
Thursday Jan 24 | ||
| xc classic skiing 57:56 [4] | |
| ahr:150 | ||
| Elm Creek w/Kari....wow, nice tracks....cold temps and a very slow track especially with no wax...Kari has really improved her speed and technique this year....she is planning on the Loppet tour and the Korte classic...I skied one lighted loop with her and then skied a threshold pace loop on my own and was only 4 minutes faster...29:34 (150 HR avg) and 25:42 (164 HR avg)....
Im racing the 12.5K classic race at WOB Sunday....I plan to do another loop after the race to get in 25K....then its on to the City of Lakes Loppet 33K the next weekend, then 42K classic Vasaloppet and the 51.5K Birkie....hopefully this progression will ramp me up properly.... I figure my A races are the City of Lakes Loppet for skate and Vasaloppet for classic.... | ||
Wednesday Jan 23 | ||
| weight machine 33:42 [1] | |
| ahr:103 | ||
| 2 sets, light weights, 20 reps..... | ||
| Stairs 11:17 [3] | |
| ahr:130 | ||
| ...MoBiz inspired a quick stair workout....6 reps with 5 ups done at a firm effort......just a dash of intensity...... | ||
| C • Stairs Killed ME 3 | ||
Monday Jan 21 | ||
| Run 48:56 [3] | |
| ahr:136 weight:173.4lbs | ||
| Minnehaha parkway is nice in the summer but tonight it was great with a new dusting of snow........Kari and I ran through the snowy scene and despite the 9F temps it felt really good to be out... | ||