Training Update

I have spent a lot of time updating about my In-the-Arena, Community and LNR programs and coaching so far this summer. I have also had a lot of people ask me what my plans are for the upcoming 2016/ 2017 season. My goal for the season is to compete in the 30K Skate at the World Championships in Lahti, Finland this coming March. It's by far my favorite distance and technique and I really like the hilly course in Lahti! 

This summer my focus has been on both my strengths and weaknesses. Skating is by far my better technique but I still have lots of room for improvement!. My goal for the summer was to put in very high volume (around 100 hours/ month) but not a lot of L-4. This meant that my weeks were filled with L-3, Speeds and lots of distance and strength workouts.

Psyched but also a little nervous to go HARD!

I have had a blast attending training camps throughout the Midwest with LNR and even a shorter altitude camp in Park City. Last year I put in many weeks out in Utah and this year I decided to try shorter altitude blocks! So far so good! Although we put in mega hours in Utah I was able to recover and adapt even better than my 3 week blocks in the past.

Logging big hours with the boys.

Working a lot on Speeds and Technique.

Consistency has also been a big theme for me this year on my skis and in the gym. I am once again working with Max Lipset and the Power House gym and the gains have been awesome! 

Lots of core work!

Lots of upper body too!

I have been feeling stronger and fitter than ever with a much more explosiveness. Max even came out to Afton to watch me in my first high intensity session of the year!

Testing lactates. I have gone through a record number of lactate strips this summer dialing in my paces.

 It was a strange feeling to go harder than L-3 for an entire workout but my body responded great.

Max and California were awesome cheerers and videographers!

After months of keeping my intensity in check and being very diligent about my L-3 pacing I have finally entered an intensity period in August. This means that my volume has dropped considerably and I am focusing on quality sessions and recovery. 

I have had great training partners all spring and summer with the LNR crew and this intensity phase has been more of the same! The NMU girls are back in town and they are always psyched to work hard and smart. I love training with them because they have learned the same process that Sten taught me when I was working with him at NMU. and it was fun to get in some track intervals with them! Abby Drach who is headed to Dartmouth this fall is also back from Stratton and has been joining me in almost every workout. 

Sarah, Nichole and Vivian

Ready for some 200's 

Running our dialed paces!

I love running on the track because it can really help you get faster although it's one of the hardest types of workouts to do alone. It's fun to have times you are shooting for and being able to see improvements each workout but company makes the workout fly by. I have been running a lot of longer road and trail races this summer but keeping them in L-3 and testing my lactate after each race to make sure I stayed on task. Finally this block I have been able to enter some 5K's and run them at race pace.

5 K's are short and sweet and by far my favorite.

I helped some of the local neighborhood kids get bikes or fix their old ones so I now have even more training partners. My easy training pace is exactly the same speed as a 6 year old on their bike so we have some fun recovery sessions with Jazeer and Mikey.

Ready for our ride!

We head over to Wirth Park and look for animals.

So far we have seen an otter, turtles, ducks and fish on our workouts!

As Jazeer and Mikey bike more and more they are getting more brave about riding on the Mt. Bike trails and even taking some jumps.

Even though skating is my big focus this year I have still been working a lot on my weaknesses. Double poling has long been a struggle for me but after almost a year of constant work it is starting to come around. I think being stronger has helped but putting a lot of focus into technique and having some strong double poling ladies in the country to follow has made the biggest difference.

Double Pole position last September.

Double Pole position this July.

I am happy with my training so far and I am really looking forward to putting in more volume and less intensity this coming month. Brian and I are heading up to Marquette, MI for a few weeks and I am looking forward to getting out with the NMU and CXC Teams everyday. I love Marquette and it will be fun to have a large group of talented athletes and of course Sten and Andy Keller to work with again.