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My Cross Country Ski Training
Summer Training
Week 14 (It's August!)

loving the podium

This series shares my cross country ski training activities, and this is my blog for Week 14 of this training year.

So, here we go into the second week of this year's highest volume training block of 4 weeks. This is a 12:30 week. And, here we go with more ski specific workouts. It's time for me to get going with moose hoofing. That's dryland training to simulate classic skiing with poles, but moose hoofing is done on up-slope grass or dirt instead of snow.

Now, the two interval sessions I have been consistently doing each week are feeling better every time, and I look forward to each one of these intensity workouts. The plan is to do one set of long intervals at Level 3, such as 3 x 10 minutes with 4 minute active rests, plus one set of short more intense intervals that rise into Level 4, such as a time pyramid of 1 minute, 2 minutes, 3 minutes, 5 minutes, 2 minutes, 1 minute, with 1 or 2 minute active rests between intervals. Due to consistently doing these two workouts every week, the experience of going hard is feeling better all the time! (About the photo: Hugs all around after winning last summer's triathlon! I'm hoping to win it again in a few weeks.)

This blog is based on my cross country ski training, and the info. is provided just for those who are curious about the kind of training cross country ski racers enjoy doing to get ready for winter fun at Lake Tahoe and beyond. You can view more of my training log by clicking on one of the navigation links below.

So let's check out Week 14...


Week 14 AM/PM Mode 2nd of a 4-Week Block: Goal hrs. 12:30 of 51 hr. Highest Vol. Block of the Year. More cycling than running this wk Hours
Mon AM
OFF

PM
OFF
Tue AM KYK Run&Kayak Day L1 trail run 1 hr. w. 6x20sec.accels then L1 kayaking 45min w.4x40stroke accels 1:45

PM WT RM Strength:15min.warmup cycling then 45min strength/core/plyos. Move Quickly for all exercises. All 1min.ON/1min.REST
10 min trail run warmup then
Plyos:
5 min jump rope
Short Stepping/Hopping High Knees Fast Bouncy Running:
Hop Scotch: OneIns moving forward in in out out straddle, TwoIns both feet hopping in then both out, Two ins moving sideways hopping right then left like moguls
2 x Core:
* Rotational overhead slam one leg hop
* Pull Downs quickly w. weight machine
* Tricep dips (bottom: waist to thighs
* Russian Twist 1 min. 15 lbs.
* Straight back situps SLOW to Vertical
3 x Lower Body:
* Single Leg Box Jumpdowns 1 foot always on box
switching legs
* Single leg box jumpups - all right then all l.
* Squat Jumps
* Telemark Jumps
* Depth Jumps - 2 rocks - hopdown then up/2 legs
3 x Upper Body:
* Press Up Pop Up Pushups from knees
* Dumbbell Swing One Arm between legs w. squat
* Dumbbell Ts up then out then in then down
* regular pushups
* Pullups
1:00
Wed AM RdB Intensity Tempo Day: Working toward a 45min road cycling race in the upcoming triathlon. Warmup ~30min: 15min L1, 3minL2, 3minL3, 4x20sec accels fast legs, then 2x30min L3/5 min L1 then 1x15min L3, SLOW DOWN FOR ROAD CROSSINGS THEN SPRINT OUT OF THEM Don't stay in L4 but low L4 OK and OK to go L4 in last two min, cooldown L1 but rode up our hill so can't avoid higher H.R. L3 there. 1:39

PM


Thu AM RdB L1 cycling 1:30

PM


Fri AM SW/SS
&
KYK
Moose Hoof&Kayak Day: L1 kayak for an hour then Moose Hoof on the grass at the rope tow at the ski hill for 30min 1:30

PM WT RM Strength:10min. trail run warmup
5 min jump rope without rope 2 footed, 1 footed RL, mixing it up
Plyos:
5 min jump rope
Short Stepping High Knees Fast Bouncy Running:
One ins forward, Two ins in in outout straddle, Two ins moving sideways
Core 2 sets 1minON/30secOFF
* Front Plank
* Side Planks w. leg lifts then core twists
Upper Body 2 sets 1minON/30secOFF
* Press Up Pop Up Pushups from knees and from bench top
* Tricep dips off bench
* Full Pullups
*Pulldowns one arm then both
* Tricep dips on dip bar
Lower Body 2 sets 1minON/30secOFF
* Leg extensions
Weighted one legged squats 15 lb
1:00
Sat AM Run Intensity: L3-L4 intervals: Working toward 30 min. road run race in upcoming triathlon: Warmup fastwalk 10min, 15min.L1, 3min.L2, 3min.L3, 4x20sec.accels w.40sec.OFFs. Then Multi-Pace workout: 2 x 7min L3building to L4/3min L1 then 3 x 2min L4/1minL1, cooldown run L1 1:30

PM


Sun AM RdB Overdistance: A lot of L1 cycling w. 6 x 20sec accels 2:55

PM


Week Summary

12:49

KEY: The references to L1, L2, L3 and L4 in the spreadsheet refer to heart rate zones, with L1 being lowest heart rate. A general way to think about these heart rate training zones is: L1 is Level 1 - very easy to talk, L2 is Level 2 - easy to talk, L3 is Level 3 - difficult to talk marathon race pace, L4 - cannot talk 5K race pace, L5 - WFO sprint pace maximum speed. Key to modes of training: Ski Walk/Bound SW/SS, Ski Skate SSK, Ski Classic SCL, Rollerski Skate RSSK, Rollerski Classic RSCL, Road Bike RdB, Mountain Bike MtB, Kayak or Row KYK, Double Poling DP, Weight Room/Strength WTRM. (For in-depth information about training plans, periodization of training and all the details that go into making up a training year, please look for CXC Academy or another training organization for that kind of detail.)


Shop Altra trail running shoes...

Since most of my running is on trails, I have been looking for a pair of amazing trail running shoes. And, I found them! I love my new Altra Timps! I found them on Amazon, and agree with all the glowing reviews. The Zero Drop plus nice treads and more cushoning than the Superiors (which are great shoes too) makes my feet happy to run and jump and enjoy all kinds of terrain. So, that's my glowing review of the Altra Timp trail running shoes.


DISCLAIMER: All sports including Cross Country Skiing have inherent risks. This training page is provided as information only. It is not a prescription for training. It is provided without the benefit of assessing the reader's health, fitness or skill. It is not a substitute for qualified personal coaching. Obtain a doctor's medical assessment before engaging in strenuous exercise. By reading this page, you agree to indemnify the author and any associated entity from any harm you may incur if you decide to follow the training program, and you agree you are at your own risk and that you hold harmless the author and any other associated entity.


  • First Woman: Kneissel Rendezvous Marathon, President's Cup Marathon, Ridge to River Iron Woman, and Muskoka Loppet
  • Three-Time First Woman and First Mixed Team wins at Ski to Sea and Ridge to River relay races
  • Second Woman at the Gatineau 25K Classic, Superior Ski Classic Marathon, Grand Marnier Cup Marathon, Yellowstone Rendezvous 25K and Pepsi Challenge 10K
  • Third Woman at Payette Lakes Ski Marathon
  • *U.S Nationals 26th of 41 Women All Age Classes in 20K Freestyle
  • *U.S. Nationals 32nd Overall of 86 Women All Age Classes (3rd in Class F30-39) 25K Freestyle at Royal Gorge
  • *U.S. Nationals 51st Woman All Age Classes 15K Classic at Lake Placid
  • *U.S. Nationals (Masters-only race: ages 30 and up) 2nd Woman Overall (First in Class F 30-34) in 20K Classic at Royal Gorge .
  • U.S. Masters Ski Association Nationals (30 and up) First Woman Overall 25K Freestyle race
  • U.S. Masters Ski Association Nationals (30 and up) 6th Woman Overall in both the 10K and 20K Freestyle races

After moving to Lake Tahoe, Mary Kay won several Top 3 Woman finishes in Far West Cross Country Ski events. She joined U.S. Biathlon Association and won two consecutive years Overall Woman at the 10th Mountain Division Biathlon. She won Top Gun at the Washington State Biathlon Championships, out scoring all men and women. After moving to Marquette, Michigan she found that her two Birkebeiner finishes were also something to be proud of. These were 22nd and 29th Woman Overall (5th F35-39 both years). Currently Mary Kay is a member of Ishpeming Ski Club and frequent competitor in cross country ski races.


 

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