My Cross Country Ski Training
This series shares my cross country ski training activities, and this is Week 27 of my training year, which started last May. It's the first week of November, with no snow on the ground yet, and the last 5 weeks were hard training. So, it felt like a good time for a bit of a break from so much cross country ski training. Knowing when you need a break, and taking it, is important and smart training. Therefore, I took a couple days off, then headed out for a 7-mile run with friends. It's great to go running with these friends!
First, about the images: Here we are at the start of the run with the Muffin Runners. Some of these intrepid runners are also cross country ski racers, and we love running with them. If you're ever looking for good company to run with in Marquette, Michigan, check out Muffin Runners on facebook! Thanks to Bill Sved for capturing the fun! As for the image at the top of the page, that's me racing in a raging snowstorm during the Yellowstone Rendezvous cross country ski marathon.
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 27...
|Week 27||AM/PM||Mode||EZ Recovery Week Take a Break: Ez recovery/short week: 1 intensity workout, 0 strength, 1 overdistance||Hours|
|Mon||AM||OFF- Took a walk|
|Tue||AM||OFF - Took a walk|
|Wed||AM||Run||intensity L3 Tempo/Threshold Pace with friends. This is my only intensity this week. Warmup, then L3 7 mi. asphalt bike path.||1:30|
|Thu||AM||RdB||L1 Road riding||1:25|
|Sat||AM||OFF - inclement super rainy hypothermia kind of day|
|Sun||AM||RdB||overdistance L1 asphalt and dirt roads||2:33|
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.)
Running is a big part of my training for cross country skiing, and I try to keep running all year long even during winter. I don't know about you, but my feet are a lot happier when I replace the insoles with orthopedic insoles that are designed to address my particular foot shape and running needs. Here are some super choices for runners insoles.
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 Overall in the following races: Kneissel Rendezvous Marathon, President's Cup Marathon, Ridge to River Iron Woman, and Muskoka Loppet
- First Woman Overall and First Mixed Team wins for three consecutive years: Ski to Sea and Ridge to River multi-sport races
- Second Woman Overall in the following races: Ski Jeep Challenge Series, Gatineau 25K Classic, Superior Ski Classic Marathon, Grand Marnier Cup Marathon, Yellowstone Rendezvous 25K and Pepsi Challenge 10K
- Third Woman Overall: Payette Lakes Ski Marathon
- U.S. Ski Association Cross Country Ski Championships results:
- 26th Place Women All Age Classes in 20K Freestyle
- 32nd Place Women All Age Classes (3rd in Class F30-39) 25K Freestyle at Royal Gorge
- 51st Woman All Age Classes 15K Classic at Lake Placid
- 2nd Woman Overall in the Masters Category Age 30 and up (First in Class F30-34) 20K Classic at Royal Gorge
- U.S. Masters Ski Association Nationals results:
- First Woman Overall 25K Freestyle race
- 6th Woman Overall 10K Freestyle race
- 6th Woman Overall 20K Freestyle race
- American Birkebeiner Cross Country Ski Marathon Elite Wave starter for two consecutive years finishing 22nd and 29th Woman Overall (5th in class F35-39 both years).
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, and was runner-up in her third year. She won Top Gun at the Washington State Biathlon Championships, out scoring all men and women. Currently, Mary Kay is a member of Ishpeming Ski Club and frequent competitor in cross country ski races.