Training Log Archive: O Steve!In the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Note
Hour long hike at Presque Isle park in Marquette with Kari....I could not count as training because I was wearing blue jeans...I have a personal rule you cant call it training if you are wearing bluejeans if it its rigorous...ha! no training for me!
Saturday Jan 28, 2017 #
xc classic skiing 1:58:45 [3]
Noq 23K Classic (1K shorter due to modifications)....The short report is that it was a great result for me. 50th of 143 overall. 4th of 18 in my age group (just missed placing by 2 minutes) and my percent back from the winner was great and I beat all the usual suspects I might race tight I will give it a solid A.....and Kari won her Age Group group again. Another cherry on top. Nothing but good news at this race.
The longer report....
Fantastic race and time in Marquette with Kari. We came up on Friday early and got an Air bnb and stayed till Sunday morning. Our air bnb was located 1K from the Dome (original finish) and was above a deli on their main street surrounded by restaurants, a ski shop, and a brewery....loved it!
Due to a lack of snow they cut off the end of the point to point course that would normally end at the Dome in Marquette. The plan was to use the normal start, travel the first 14K and then do a loop at the trail system for 9K and end up near the 12. Funny what they called "not enough snow" because it looked like plenty to me but this course worked very well and was great fun...
Race day arrives and...surprise! its snowing hard!. Eventually they got 6-8 inches? during the race. We are bused to the start and Kari and I sit on the warming bus at the start for an hour....
I waxed Kari's crowns and my skins with the Fast Wax rec. HF Tan over LF blue....I didn't bother with any fancy flouro paste that they highly recommended or try to do any structure. Keeping it simple and not messing with the really expensive stuff seems to be serving me well...and Kari. No one planned on the big snow so I have no idea if others were worried about what they waxed.....I do love that with skins I have simplified my waxing and dont have to worry about dialing in the kick wax at the race start.
We are in wave 4 of 4 and I decide to get up in the front line of the wave as the snow is coming down. We get the go signal and I go out quickly knowing a big downhill is coming and I dont want to be behinds someone that might dump. Quickly, I am in 2nd of about 35 or so in our wave and I seem to be gliding well comparably. I can tell its a slow track but, per usual ,I seem to have great glide with good (but not great) grip. Eventually I get passed by young red coat girl and tall pro suit guy. Pro suit guy is gone quickly but red coat stays in sight and I keep chasing.
The course is soft with all the new snow but the track is skied in and certainly fast enough for fun as the temps are about 22F or so....The skate lane is skied in also so the main lane is reasonably fast also....its not a sand paper ski....the trail width is similar to sisiu ski fest
The uphills give me good grip but I still need to be thoughtful about my technique to kick the hills without slipping so I concentrate the entire race about keeping a "smooth pace" with good technique instead of tipping into a frantic "I gotta keep up" mind set that causes me to slip and I manage to pull this off the majority of the race.
Eventually, another guy (Gray and Black) manages to come around me breathing hard and striding hard... at first he gaps me going up but I glide back up on him on the downhills and settle in behind him. Funny, he...like 3 others I passed in the race had the exact same skis and me.
A skater does come up from behind and hooks their ski tip under my pole while I am herring boning on the side of the trail and he goes down but quickly gets back up and apologizes. No problem for me. I did not fall.
Here I notice that I am new age double poling much more than anyone around me....while GrayBlack is striding I am right behind him doing the crunching double pole and staying with him.....I double pole a good portion of this race. The glide I am getting is obviously allowing me to double pole sections others are striding.
This course is just so much fun....its a gliders course, perfect for me, but it also takes finesse with lots of little dips and doodles that wind left and right where you needed to step turn through and keep you momentum. Kari and I both Loved it!...
As I settle in I keep Red coat and Grayblack in sight and we beging to catch others from earlier waves, a good sign! Red gets away eventually and so does GrayBlack but downhills and quick stops at aid stations find me catching up to GrayBlack. I figure if I just keep him in sight he will pull me to a good time.
We hit the 14K mark and begin our loop with a long nice striding climb before a more major extended up....GrayBlack who is climbing faster gets a good gap on me and gets out of sight as I continue to pass earlier waves. I am feeling very confident and really pushing it with momentum thinking I might get GrayBlack in sight again when I get my weight back slightly. bobble, recover and then fall....in a fairly easy section of trail. Damn!...pick my self up and spend the next 1K just getting myself together again but likely lost :30.
There were a few sketchy downhill turns with scraped away snow where all I am trying to do is relax and not fall (no worries about form or speed here) and I managed them all but fell on an easy section.
3K out....a few tricky downhills and then a down hill run to the flats and I finish with a huge smile on my face!....Red coat and GrayBlack finished 1:45 ahead of me.....I wait just a bit and here comes Kari just 7 minutes later. We both loved this race!
After busing back to the warm Dome we changed, got something to eat, and picked up Kari's award....
later we went out for a great mexican meal and then went to the brewery a block from our air bnb and drank the official beer of the Noq: 51K IPA and listened to a great band. A Perfect Day... we are already talking about possibly coming back next year.
With the COL Loppet looking like it will be a merry go round again this year we were both happy to travel and ski this course in this event!
The longer report....
Fantastic race and time in Marquette with Kari. We came up on Friday early and got an Air bnb and stayed till Sunday morning. Our air bnb was located 1K from the Dome (original finish) and was above a deli on their main street surrounded by restaurants, a ski shop, and a brewery....loved it!
Due to a lack of snow they cut off the end of the point to point course that would normally end at the Dome in Marquette. The plan was to use the normal start, travel the first 14K and then do a loop at the trail system for 9K and end up near the 12. Funny what they called "not enough snow" because it looked like plenty to me but this course worked very well and was great fun...
Race day arrives and...surprise! its snowing hard!. Eventually they got 6-8 inches? during the race. We are bused to the start and Kari and I sit on the warming bus at the start for an hour....
I waxed Kari's crowns and my skins with the Fast Wax rec. HF Tan over LF blue....I didn't bother with any fancy flouro paste that they highly recommended or try to do any structure. Keeping it simple and not messing with the really expensive stuff seems to be serving me well...and Kari. No one planned on the big snow so I have no idea if others were worried about what they waxed.....I do love that with skins I have simplified my waxing and dont have to worry about dialing in the kick wax at the race start.
We are in wave 4 of 4 and I decide to get up in the front line of the wave as the snow is coming down. We get the go signal and I go out quickly knowing a big downhill is coming and I dont want to be behinds someone that might dump. Quickly, I am in 2nd of about 35 or so in our wave and I seem to be gliding well comparably. I can tell its a slow track but, per usual ,I seem to have great glide with good (but not great) grip. Eventually I get passed by young red coat girl and tall pro suit guy. Pro suit guy is gone quickly but red coat stays in sight and I keep chasing.
The course is soft with all the new snow but the track is skied in and certainly fast enough for fun as the temps are about 22F or so....The skate lane is skied in also so the main lane is reasonably fast also....its not a sand paper ski....the trail width is similar to sisiu ski fest
The uphills give me good grip but I still need to be thoughtful about my technique to kick the hills without slipping so I concentrate the entire race about keeping a "smooth pace" with good technique instead of tipping into a frantic "I gotta keep up" mind set that causes me to slip and I manage to pull this off the majority of the race.
Eventually, another guy (Gray and Black) manages to come around me breathing hard and striding hard... at first he gaps me going up but I glide back up on him on the downhills and settle in behind him. Funny, he...like 3 others I passed in the race had the exact same skis and me.
A skater does come up from behind and hooks their ski tip under my pole while I am herring boning on the side of the trail and he goes down but quickly gets back up and apologizes. No problem for me. I did not fall.
Here I notice that I am new age double poling much more than anyone around me....while GrayBlack is striding I am right behind him doing the crunching double pole and staying with him.....I double pole a good portion of this race. The glide I am getting is obviously allowing me to double pole sections others are striding.
This course is just so much fun....its a gliders course, perfect for me, but it also takes finesse with lots of little dips and doodles that wind left and right where you needed to step turn through and keep you momentum. Kari and I both Loved it!...
As I settle in I keep Red coat and Grayblack in sight and we beging to catch others from earlier waves, a good sign! Red gets away eventually and so does GrayBlack but downhills and quick stops at aid stations find me catching up to GrayBlack. I figure if I just keep him in sight he will pull me to a good time.
We hit the 14K mark and begin our loop with a long nice striding climb before a more major extended up....GrayBlack who is climbing faster gets a good gap on me and gets out of sight as I continue to pass earlier waves. I am feeling very confident and really pushing it with momentum thinking I might get GrayBlack in sight again when I get my weight back slightly. bobble, recover and then fall....in a fairly easy section of trail. Damn!...pick my self up and spend the next 1K just getting myself together again but likely lost :30.
There were a few sketchy downhill turns with scraped away snow where all I am trying to do is relax and not fall (no worries about form or speed here) and I managed them all but fell on an easy section.
3K out....a few tricky downhills and then a down hill run to the flats and I finish with a huge smile on my face!....Red coat and GrayBlack finished 1:45 ahead of me.....I wait just a bit and here comes Kari just 7 minutes later. We both loved this race!
After busing back to the warm Dome we changed, got something to eat, and picked up Kari's award....
later we went out for a great mexican meal and then went to the brewery a block from our air bnb and drank the official beer of the Noq: 51K IPA and listened to a great band. A Perfect Day... we are already talking about possibly coming back next year.
With the COL Loppet looking like it will be a merry go round again this year we were both happy to travel and ski this course in this event!
xc classic skiing 5:30 [3]
warm up
Thursday Jan 26, 2017 #
Run 48:46 [3]
ahr:132
Run with Kari, LOI and Greenaway home
Tuesday Jan 24, 2017 #
xc classic skiing 1:29:04 [3]
ahr:139 max:255
early afternoon ski at Hyland....3:00pm
objective: wanted a longer ski but nothing to hard with the race on saturday.....looped Hyland and the effort was right on...easy/medium.
I notice my skin skis are really good in the soft stuff....great grip.
objective: wanted a longer ski but nothing to hard with the race on saturday.....looped Hyland and the effort was right on...easy/medium.
I notice my skin skis are really good in the soft stuff....great grip.
Monday Jan 23, 2017 #
Run 50:00 [3]
good time to get my run on.....
objective.....maintain some running ability and pace while not over doing it and causing problems for the ski race Saturday....
medium endurance run ladder with some pace....
run 9:00 min @ 12:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 11:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 10:30 pace (HR hit 140 during)
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 11:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 12:30 pace
walk 1:00 min recovery @ 3.5 mph
objective.....maintain some running ability and pace while not over doing it and causing problems for the ski race Saturday....
medium endurance run ladder with some pace....
run 9:00 min @ 12:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 11:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 10:30 pace (HR hit 140 during)
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 11:30 pace
walk 1:00 min recovery @ 3.5 mph
run 9:00 @ 12:30 pace
walk 1:00 min recovery @ 3.5 mph
Hike 17:26 [3]
ahr:110
warm up and cool down