November 24th: 8/16k classic

1. Kristina Strandberg
2. Laura Valaas (ITA athlete!)
3. Polina Ermoshina
4. Lindsay Williams
5. Ida Sargent
6. Kate Arduser
7. Shayla Swanson
8. Kasandra Rice
9. Morgan Arritola
10. Rebecca Rorabaugh

MEN:

1. Leif Zimmermann
2. Andrew Johnson (Fischer/Craft)
3. Ben True (Sun Valley Ski Education Fnd)
4. Garrott Kuzzy
5. Mickey Sinnott (Sun Valley Ski Edu. Fnd)
6. Even Sletten
7. Snorri Einarsson
8. Noah Hoffman (Sun Valley)
9. Brayton Osgood (Fischer/Craft)
10. Zack Simons (ITA athlete)

For full results from the weekend, [click here]
Dinner is calling my name - I didn't get the best images from today anyway. Off to Canada tomorrow afternoon. I am still feeling under the weather, but I got out for a ski this morning and a jog this afternoon. It will just get better... stay tuned.

TODAY'S RACE: ITA on top!

Although I do not have images from today’s race, the final standings are as follows:

Women –
1. Laura Valaas (fellow ITA athlete!)
2. Karin Camenisch
3. Katie Ronsse
4. Kasandra Rice
5. Lindsay Williams
6. Kate Underwood
7. Ida Sargent
8. Sarah MacCarthy

Men –
1. Garrott Kuzzy
2. Michael Sinnott (Sun Valley ODT)
3. Even Sletten
4. Dave Chamberlain
5. Bryan Cook
6. Brian Gregg
7. Gunna Kristiansen
8. Anders Haugen

I have had a rocky fall. From the fires that inhibited training to unexpected travel and sickness, I was slightly unprepared, yet looking forward to the first Super Tour races in Montana.

Today was the individual freestyle sprint (results above), which I had planned to be a spectator of. Unfortunately the fall, that was so disheveled, followed me here to the first races. I have spent the past two days confined to my hotel room, after coming down with the cold and sore throat that has been plaguing the ODT team for the last few weeks.

I will not be participating in tomorrow’s race either, but hope to ski out and watch. If that is the case, check back for images from tomorrow’s events. Regardless, check back for results. The Yellowstone results website is so inundated with folks checking, it is jammed. Not the case with this site...

SHOUT OUT

I want to give a quick shout out to the 5th grade class in Ketchum, pictured above sporting Alpina tattoos. Play nice, but play hard - I will see you guys soon. (Click on the picture to see the full size image)

The snow has arrived and the first race here in West Yellowstone, Montana will go on. I will not be competing in the sprint on Friday, but am registered to race in the 10 kilometer classic on Saturday. Stay tuned for results and images from both events.

The scene after Tuesday's storm

COMIN' DOWN

8:30, West Yellowtone, Montana - The snow is here. This image was taken just minutes ago... There isn't much yet, as you can see from the picture, but we are in a winter storm watch for the next 24 hours. Game on folks! Check the comments on this article in the morning - I will post the accumulation after breakfast.

I have been asked to re-post a few articles that were on my former blog (FSx) that is no longer accessible. For those of you who read last year, I am sorry for the repetition. Below is the first of two marathon accounts from the 2006-2007 ski season. The second, my account of the Engadin Ski Marathon in Switzerland will be re-posted in the next few days.

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Hayward, Wisconsin, February 24, 2006: The American Birkebeiner

T-minus 18 hours and the race is cut from 52 kilometers to 25. I am confident in my ability, regardless of length, and my heart could not be more in. 100%, I am ready.

Just one year ago I stood on the same start-line. I was told that most people don’t do very well during their first marathon and as the announcer gave us the 30 seconds to start, I did not feel the bitter wind, only the butterflies taking flight in my stomach. "You are most likely going to bonk," a coach had informed me that year, "but you might as well be in the front pack when you do..." I went out hard, my only goal to stick with the leaders as long as possible. Finishing 5th(2nd American), I not only skied well, but I caught the fever. From that moment on, I wanted to win the 2007 American Birkebeiner.

The gun goes off and the men scramble away. I am left, 10 minutes to go, along with the other elite women to wait. Seconds tick by like hours and I am thankful that I have a thin base layer beneath my suit. 60 seconds to go and I can feel the tension in the air, the other competitors are anxious. I am calm, I breathe deep and I keep an eye on the gunman. I am aware that I am no longer cold, I have to pee but I am completely confident.

The gun is fired and the first 2 kilometers are covered in ankle-deep sugar mixed with a dirt road. I have never seen snow this dirty and I hear my competition struggling in the conditions. Understanding that my skis are becoming just as dirty as those beside me, I focus on staying light. The wax and the hours of testing is quickly leveled by the dirt. We will all have slow skis for the duration of the race, not one cleaner than another. I am thrilled. I can hear the frustration in the other girls. Mentally, I have already won the race.

The sugar gives way to an inch of hard-packed snow and I decide to take the lead. We climb a power-line with very steep hills and I try to start breaking up the pack. I am warmed up and ready for this early surge but others are as well. I look around at the top and the pack is 20 deep. There is a slight headwind and it is time to follow. I throw it into second-gear and, like an accordion, the girls behind me catch up and it becomes crowded.

"Someone take the lead," I hear from behind. "Keep up the pace, they’re catching us."

It does not matter to me, whether I ski in a pack of 2 or 20, I will not pull anyone. I am in this for the win, not to be nice. I position myself between second and third place for the next 10 kilometers. I do not lead unless I am trying to drop people and with the headwind, that will not happen today. I change my strategy and sit back; I take the draft and wait. I am alert, ready for a surge but it does not come. My legs are remarkable. They are recovering quickly and my skis are even with the others. I am skiing at high threshold and the kilometers quickly pass.

I take a peek through my legs, while in a tuck and realize that somewhere along the last 10k, the mass of girls dropped. I am skiing in a pack of 4, sitting in second place, and I can hear the announcer through the woods. We wind around a bit and the announcer sounds further away. I do not know how far we are from the road crossing (a sign of 3k to go). The girl just in front of me picks up the pace and I follow with ease. Another girl falls off the back. Then there were three. We finally cross the road and I size up the state of my competitors. The girl in back is not challenging and the girl in front is not picking up the pace. I figure that I can win a sprint and so I continue to wait.

People cheering on the side of the trail are yelling that this is the final hill. I have done my homework however, and know that there is still a sizable one just before the finish. Regardless, I decide to go for it at the top, the 200m sign is visible. It is time to bury it. I take the inside corner and sprint over the top. There is a fairly long section to glide now but I skate-tuck to make sure the girls do not suck my draft. Going up the final hill, the finish is just around the corner; I do not know where the others are. I pass the 100m sign. No one is stepping on my poles and I cannot hear any breathing; a good sign but I do not let up. I did not come here to get beat in the final few seconds and as I come through the final shoot, the fans are a blur. I give it my all, as if I was trying to catch someone just ahead of me. There is not someone there, however and I cross the line 6 seconds before the next person. I have won the American Birkebeiner and I throw my hands over my head as tears come to my eyes.

As the reporters crowd around me, clipping speakers to my bib and holding out microphones, motioning their cameraperson to get closer, I am thankful that my sunglasses conceal my eyes. I focus on making my voice calm and steady. I try to say something intelligent when I want to do is run and yell and hug people. I won the American Birkebeiner.
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Happy training everyone.

THE WORD

The snow on the race trails in West Yellowstone is still non-existent. The photo to the left is of Mali Noyes (Sun Valley ODT) jogging towards, what would be, the finish line.

The plateau was groomed this morning and the freestyle skiing was okay. There were quite a few folks creating a classic track on the side of the trail as well. The conditions could be described as spring skiing, however there was a warm wind that, along with the traffic, might very well put an end to that noise. To the right shows the thinest snow cover of the plateau skiing. On the majority of the groomed trail, conditions were much better that seen here.

The forecast shows some cooler temperatures showing up around Tuesday. Lets hope it isn't too late.



On the bright side, roller skiing into Yellowstone National Park is pretty cool. The locals come out to gawk, but that is not anything new. In addition, you will almost certainly get to see some wildlife. Bald eagles, elk, swans and fox are just a few that I have come across so far this week.

On a different, but similar note: If you are in the market for a new car, would like to reduce your carbon footprint (keep winter white) and have an extra 100k in your pocket, check out Tesla Motors at http://www.teslamotors.com/

0-60 in less than 4 seconds but I don't think it has rocket box capacity...

SNOW ON THE PLATEAU

The precipitation fore casted for last night fell, but in town it was not frozen. It is still raining now (11:40am).

Sun Valley drove up to the plateau this morning and skied in a classic track. There are six inches of snow in most spots and the workout was a good one. My Fischer crown skis (wax-less) were ideal. The team klistered-up with Rosa and kicked well too.

As we drove down, roughly 10:45, the rain was just turning over to snow. Although the race organizers say that they will not hold the competitions up top, the skiing could be really good if it were groomed. There is still no snow on the race course.


According to Luke Bodensteiner (Nordic Program Director of USSA), the decision will be made, whether the races will be held or not, by noon on Tuesday. The forecast on the National Weather Service calls for up to six inches by tomorrow and a 70% chance of snow on Monday.

The outlook seems promising and teams have begun to arrive. Along with Sun Valley, out skiing today were skiers from Maine, APU, Bozeman and a few biathletes. Stay tuned.

WEST YELLOWSTONE: SNOW REPORT

With just under a week until the first Super Tour race, here in West Yellowstone, Montana, there is one question on everyone’s mind. Will there be enough snow?

I rolled into town with the Sun Valley ODT team this afternoon and promptly went for ski in the park…unfortunately, it was a roller ski. Not to worry however, as there is rumored to be enough snow on the plateau to groom (although it hasn’t been yet) with more fore casted to fall tonight (per NOAA.gov).

I will be headed up to ski (on said snow) in the morning so check back in the afternoon for an image-full update.
Pictured - Some of the 5th graders that I work with throughout the year. They are taking part in their school's goal to walk or run the equivalent length of The Great Wall of China, over 5,000 kilometers (nice t-shirts)!

Fall Training Tips

I am days away from beginning the 2007-2008 travel season. Today is November 14th and I depart for West Yellowstone, Montana on the 16th. I will be competing in a 10 kilometer classic race on the 24th of this month; the first distance Super Tour of the year. This blog is up and running just in time (Thanks Amory)! Below is an article that I wrote in October, but might prove helpful still. Enjoy and check back often.
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“Tights? It might be too hot for tights; I’ll stick with shorts. A t-shirt and a vest…no, just a long-sleeve…but then I can’t shed a layer…” This time of year comes with so many training decisions to make. I will leave the wardrobe up to you, but here are a few hints once you figure out what to wear:

Create a goal for each workout. Having a goal gives purpose beyond recreation and a chance for success each day. A workout goal can be as simple as finishing your entire water bottle by the end of the workout; the point is to be effective and eliminate mindless training. You may not win the race, lose the weight or make the team in this workout, but if you achieve your workout goal, you have taken a step closer.

Warm up well. You cannot shift your car from first to 4th gear, so don’t expect your body to shift from an easy warm-up to intervals. By warming up all of the gears, you will prevent injury and increase your interval success. This is my favorite routine: 10-15 minutes easy (L1) followed by 5 minutes at a pace that is just a bit faster (L2). Then I do three, 1-minute threshold (L3) pick-ups. These are pretty fast, but I am still not feeling any burn in my muscles. I let myself recover for about a minute between each pick-up. I use the next 5 minutes to do some faster, shorter sprints, as well as stretch and take a drink if needed, before I start the interval workout (total warm-up ~30min).

Train efficiently. After your warm-up, get right to work. If you are doing an interval session that includes 4x4 minutes with 3 minutes of rest, you should be finished in 28 minutes. When you complete your workout, go directly into your cool-down (10-25 minutes) and call it a day. If you dilly-dally during your workout, you might be adding time to your training log, but you are decreasing the value of your intervals. Stick to your goal and accomplish it. Stay focused and efficient; get it done and do it well.

Give your body the opportunity to recover. A workout breaks your muscles down, literally tears them. When you finish a workout, you are weaker than you were when you started. The time that you are stronger/faster is once your muscles heal. You can aid this healing process by eating (10g protein and 50g carbohydrates) within 30 minutes after your workout. My favorite recovery treat is low-fat chocolate milk, which has 9 grams of protein and 30g of carbohydrates with only 3 grams of fat in a 1-cup serving.

Stretching is another important aspect of muscle recovery. When you break your muscles down (workout), they grow back stronger. They will also grow back denser if left un-stretched. Eventually, tight muscles will lead to serious pain and injury. 10 minutes of stretching after your workout will help your muscles have room to grow properly.

Above all, regardless of the grams of carbs and minutes of L3, have fun with it. Enjoy the privilege of mobility and fresh air. A friend once told me to “live today as your best because it is never coming back, not ever.” English was his second language and he was worried something was lost in the translation. I think he said it perfectly. Live it up!

August 29, 2007

I have just recently returned from a 20-day, on-snow camp in New Zealand. The conditions at the Waiorau Snow Farm, my home for the majority of August, were ideal. From the plethora of snow and grooming to the training company and accommodations, it doesn’t get any better.

The real adventure that August provided, however, began upon my return home.

I had heard that a small electrical fire, caused by lightning, had started in the mountains near my hometown of Ketchum, Idaho. Last year I experienced a few days of mildly uncomfortable air conditions due to nearby fires, so I figured it would be more of the same. I was seriously shocked to wake up to the scene that welcomed me home this year.

Over 1,600 fire personnel camping in the field by my home, their fire village spreading across the alpine mountain’s parking lots. More than 44,000 acres burnt or burning. 15 helicopters, 102 engines, 7 bulldozers and 45 hand crews were swarming the area. Smoke so thick in the morning that the 5660-foot tall Bald Mountain, once a prominent view from my deck, could not be seen. The thing that really struck home, making the severity of the situation apparent, were the flames that were visible from town.

With training limited in such conditions, I headed 3 hours west to the Big City of Boise. After three days of road biking and an Idaho State Championship race under my belt, work started to loom over my travel companions and my training was in need of variation. I caught the ride back into the depths of the fire, only to pack up my car and head out the following morning.

Only so much training can be done in a gym with filtered air and the quality of training diminishes greatly (for me) if it is done solo for extended periods of time. For those reasons, I found it necessary to leave Idaho temporarily. I drove south to Park City, Utah where the US Ski Team resides and trains.

Having just spent three weeks with these athletes and coaches in New Zealand, it has been easy to fall back into their routine. This morning found us doing roller ski intervals, being chased by a support Subaru spurting technique improvements and hauling reinforcements. That kind of quality cannot be harnessed when training alone.

My plan is to say put until the fire is under control and the smoke has cleared. Traveling reduces the effectiveness of training and recovery. Although it is stressful to be away from home, especially when it is burning, I need to prioritize and stay put here in Utah for a bit.