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. This was our first time running with them again, after years of social distancing, and it sure was great to go running with these friends!
About the images: At the top of the page, that's me racing in a raging snowstorm during the Yellowstone Rendezvous cross country ski marathon. And above is the start of the run with the Muffin Runners. Many 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!
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.)
"There is no penalty for warm hands," is what I always told student athletes when I was helping out with coaching at our local ski club. My favorite ski gloves for roller skiing and snow are by Toko. This fall, after noticing that Tom's hands were cold for many hours after roller skiing, I noticed that he had been wearing his work gloves instead of Toko's, which are made specifically for cross country skiing and roller skiing especially when the weather gets snotty in the fall. So, I went online, and now he has a complete set of Toko gloves of various thickness to suit any day. Guess what? Tom's hands are not cold now! And, Tom is way cool! Here are some Amazon shopping links...
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.