THE LAST FRONTIER

Our National Championship (short distance) is being held at Kincaid Park in Anchorage, Alaska this year. Today's high was 0 degrees... and I mean Fahrenheit! The picture to the left is a tuft of my hair that was sticking out of my hat - anything exposed, froze.

Being out in such cold temperatures, especially while during activity, can be dangerous to your lungs. Anyone who has worked exceptionally hard while breathing cold air has finished the day with something resembling a smokers cough. In order to avoid permanent damage (asthma, etc.) we are all wearing breathing masks. They are hot.

Nicole, donning frosted eyelashes

The masks are a product of Sweden, called Airtrim (www.airtrim.se)

Colin, sporting an 'Airtrim' (Alexa adjusting hers in the back)

One of the tunnels on the trail system at Kincaid Park

Time for dinner but stay tuned, more to come.

OUT WITH THE BROKEN

Sporting my Justy do it shirt (07 holiday gift)

...and in with the new. My digital camera finally took it's last shot, after threatening over the past few months and has since been replaced. Christmas morning brought loads of snow, which gave me the chance to take a few holiday pictures to send out (like the one above).

Today, in typical Sun Valley style, we have about 3-feet of new snow under bluebird skies - what a great place... and I get to live here!

I am doing a light recovery strength session this morning, followed by a few laps in the salt-water, outdoor pool at a local health spa that sponsors me. I will bring the camera for that too since the view is spectacular! This afternoon, once everything is groomed, I will head out for an easy L1 skate.

I did some level 3 intervals yesterday and have L4 scheduled for tomorrow so things are getting back on track! I am still unable to classic ski and my back still gets sore after use, but it gets better every day.

What is a goal of yours, and what are you going to do TODAY to get closer to it?

Happy Holidays Everyone!

BACK IN THE GAME...

Good afternoon sports fans. This is an especially sweet day for me. It snowed about 8 inches last night and I get to go ski!!!

I realize, that for a professional skier, this shouldn’t be a day different than any other. After injuring my back in West Yellowstone however, I took the better part of 3 weeks off to heal. Today is day 3, back on the horse. My workouts have been around 45 minutes (an hour less than average) but I will take anything I can get at this point.

Still awaiting the verdict on Nationals. I will have to see how big of a hole, 3 weeks off has dug and try to climb at least part way out. Stay tuned, x-ray pictures to come!

'My' 5th graders, hyped on sugar after decorating gingerbread houses!

Saturday's 10/15k

Women's Results
Men's Results

Night race at Sovereign Lakes. NICOLE DEYONG 9TH!!!

RACING...but not me

This is what happens when I don't do anything each day: I don't remember what day it is or when the team is racing... but I am all caught up now.

Today was an individual sprint. Sun Valley Ski Education Foundation teammate Mikey Sinnott was pretty darn close to the win (or so I 'hear' through texts with teammates up north). US men highlights:

2. Haugen
3. Mikey Sinnott
5. Kuzzy
10. Colin Rodgers
11. Chambo

Full Men's Results

US women highlights:

2. Smyth
3. Valaas
7. Williams
8. Dehlin
9. Strandberg

Full Women's Results


Below: top US finishers from yesterday's freestyle, mass start races at Sovereign Lakes, BC. Full results linked to titles, athlete blogs linked to names...

WOMEN'S RESULTS
1. Compton
4. Liz Stephen
5. Taz Mannix
8. Laura Valaas
10. Arduser
11. Nicole De Yong

MEN'S RESULTS
6. Hoffman
7. Southam
8. Gregg

FOR SUPPORT...

...place a pillow behind your lower back. For support, lay with your knees up - feet flat on the ground. Or, be a cross-country skier and you will receive more support than you ever could imagine!

I cannot express how much all of your calls, comments, emails, texts and well wishes have meant to me. They have kept the tears a bay and my spirits high. Since it hurts to cry and REALLY hurts to blow my nose, thank you also for helping my body heal, as well as my spirit.

One of the hardest parts about my situation is that there is no time line. I might be training again by Monday or it could be more like May. I saw someone two weeks ago, four days ago, two days ago, an hour ago... the answer is always the same: See you next time and we'll see where you're at. In the mean time, don't do anything that hurts. Let pain be your guide.

As athletes, we submit ourselves to and endure, sometimes even thirst for pain. So when my doctor asks "does it hurt?" I have to think for a minute - yeah, I guess it does hurt. "Has it hurt all day, all week?" - I think it has. Yes, it has.

It would be so much easier if my arm was broken - You hear the crack, it hurts a lot, they cast it and it heals. Black and white.

So what am I to do with this gray? I close my eyes and think about skiing, about running, about the rush that cannot be purchased by any drug - the feeling that costs all the effort you have in your legs, your heart, your lungs and your head but it is free... and then I think of how many days in my training log are blank....

My big brother, always there with a pep-talk when you need one, says Like a crocodile: Wait, wait, wait... Attack! That is all it takes for a kill.

And so I lay on my back with my legs bent - feet flat on the ground and wait.

I searched for today's results from the freestyle mass start up in BC without any luck... I'll post when I know how things went. A classic sprint and a pursuit on the docket for this weekend for those up there. Good luck to all.

WHAT TODAY...

What is my next goal? Make the World Cup in Canada.

How do I get there? Ski in the top 5 at US Nationals in January.

What can I do TODAY to do that? Go home...

That was the dialogue that went though my head yesterday as I was boarding the plane in Kelowna, BC, Canada.

I have been having back problems ever since the classic race in West. After day one in Canada it was clear that my back was in no shape to compete. I kept my spirits high, saw a doctor, took some time off, some muscle relaxants and cheered my teammates on from the sidelines.

When it became clear that my back was going to take more than a week to heal, I sat down with my coach, booked a flight and was home in less than 24 hours.

I have never felt so healthy and fit, yet incapacitated at the same time. If nothing else, back pain is humbling. Here in Ketchum I can rest and recover without the urge to ski (the grass is still green). I am keeping my goals in mind; doing something each day to get me a day closer.

I LIED

When I said I would be able to upload updates on the race quicker and better... I lied. My computer decided not to pick up the wireless signal today so I am in a hotel lobby down in the Silver Star village.

I took some video, which I will edit tonight and with any luck, get it on the site tomorrow.

On the up-side, I went for an hour ski today! Tomorrow will tell how much my back liked it...

Results from today's race can be found here under Teck Sprint Heats. The highlight was In The Arena teammate, Laura Valaas in first place for the US. Way to go Laura.

Tomorrow's results will be found on the Zone4 site as well.
Oh - tomorrow's race has been changed from classic to skate (due to thin snow coverage), fyi.

DAY 3

Tomorrow is race day. An individual freestyle sprint at Sovereign Lakes, just down the hill from our house in Silver Star, BC, CAN.

some of the houses in Silver Star

Today is Friday, my third full day off. I was hoping to get out there today but when it takes 10 minutes to put your pants on in the morning, something is still wrong.

The silver linings is that I will be at the race tomorrow (skis or no skis on my feet) from the side lines. This will give me the opportunity to take video, stills and report back more thoroughly and hoepfully quicker than usual. It should be a good race with lots of action from the top skiers in the US and Canada. Freestyle sprinting usually ends up to be one of the most spectator friendly and exciting events in cross-country skiing...

DIAGNOSIS

Dr. Swank and his girlfriend, Aga (who also happens to be a doctor) came to take a closer look at me last night. In a foreign country, in my condition, I could not have asked for a better time to run into my doctor friends. Thanks you guys! I don't know how, but someday I will get you back.

My back is in spasm and it is swelling. That is what the good doctors said. Those are the side effects of an irritated disc. Whether the disc is partially ruptured, pinched, slipped or bulged is irrelevant; as long as I get the spasm and swelling under control, the disc will heal itself. It might take days, it might take weeks but it will heal.

So... Dr. Swank called in a prescription for a muscle relaxant and I am taking Aleve for the inflamation. Heating, icing, 42 hours off and staying away from things that hurt, round off my rehab plan. The musscle relaxant means I won't be racing this weekend but I have learned that sometimes you have to look at the big picture. My priority is not this weekend, my priority is 2010 and that means getting back to 100%. Game on, I can do this.

Photo credit: Andy Canniff, Swix marketing.
Kate, West Yellowstone 8k Classic

CHANGE IN PLANS

Dec. 2 - Bozeman, MT - Freestyle Sprint - CANCELED

Dec. 6-7 - Soldier Hollow, UT - Classic Sprint and 10/15km F - CANCELED

Just added to the NRL:
Dec. 6-7 - Vernon, BC - NorAm event - Sprint F, 10/15km Classic *

*Must have a valid FIS license to be scored to the USSA list.

That is the the latest from Jonh Farra, mac-daddy of the USST. I am not sure of his title, but he is the new Luke Bodensteiner so he has the first and last say when it comes to these kinds of things.

_______________

So that is the word on current race schedules. The SV ODT is in Silver Star now, after a long drive spread over two days. We skied this morning on the Silver Star side and although it was thin down low, up top was excellent. A bit windy, but cold with new snow from last night (about an inch or so). The Sovereign Lake trails (race venue) are in similar condition. Good cover, but thin. Careful on your race skis for a few rocks but good enough to hold races for sure. APU is on their way, XC Oregon, Salomon Factory, CXC, US Ski Team and all the Canadians you can shake a stick at are here. Races and points will be good, game on.

Headed to Whistler next (if they get snow). It doesn't look likely at the moment but first things first.

On a personal front, I didn't get through last weekend's races as well as I could have. I might have upset one of the discs in my spine although I have yet to see a doctor about it. Currently I am unable to find a position that does not hurt and it looks like racing for me this weekend is out of the question. Fortunately a teammate of mine is an ER surgeon. He is going to take a look at me tonight. Cross your fingers and stay tuned. Hoping for some good news to post tomorrow!

9k FREESTYLE

Point to point with lots of up. I don't think there was one starter who's back didn't ache from Friday's race but we were out there getting it done.

Nicole, amongst the wooden sticks, pre race.

Today's results:

1. Morgan Arritola 11. Rosie Brennan
2. Shayla Swanson 12. Kate Arduser
3. Lenka Palanova 13. Kate Whitcomb
4. Caitlin Compton 14. Johanna Winters
5. Ma Mo Grevsgaard 15. Taz Mannix
6. Kristina Trygstad-saari 16. Adele Espy
7. Liz Stephen 17. Kristina Owen
8. Evelyn Dong 18. Becca Roraaugh
9. Kristina Strandberg 19. Nicole De Yong
10. Laura Valaas 20. Morgan Smyth

Mens:

1. Babikov 6. Oestensen
2. Zimmermann 7. Golovko
3. Kuzzy 8. Sinnott
4. Southam 9. Flaharty
5. Elliott 10. Gelso

The Bozeman sprints this coming Wednesday have been canceled. The two races in SoHo this coming weekend have been canceled. Tomorrow is Sunday and after a jog, the Sun Valley Olympic Devo team is headed up to Silver Star, BC, CAN to continue skiing and racing. Along with teams such as the US Ski Team, MWSC and CXC, North seems to be the general trend for the next migration.

Super Tour races qualify US athletes for the World Cups in January. With the lack of snow and current cancelations, qualifying is now limited to these past West races and US Nationals (in addition to "coaches discression").

So it is... and so we drive. It is a long way, where we are to Silver Star, BC (764 miles in 13 hours of driving)...

10k CL, aka DP

Back in my hotel room with the first race of the season completed. It was an out and back at high altitude and relatively little terrain. I would guess that I double poled about 60% of it, kick double poled 20%, stride 15% and tuck 5%. It was a tough one and my back is really sore!

1. Swanson, S 2. Strandberg, K
3. Arritola, M 4. Smyth, M
5. Mo Grevs, M 6. Vallaas, L
7. Dong, E 8. Dehlin, L
9. Stephen 10. Brennan, R
11. Arduser, K 12. Fitzgerald, K
13. Whitcomb, K 14. Williams, L
15. Espy, A 16. Mannix, T
17. MacCarthy, S 18. DeYong, N
19. Palanova, L 20. Compton, C

MEN:

1. Babikov 2. Oestensen 3. Nygren 4. Noah Hoffman 5. James Southam 6. Reissmann 7. Brenton Knight 8. Lars Flora 9. Anders Haugen 10. Mark Iverson 11. Chamberlain 12. Pletcher 13. Leif Zimmermann 14. Marshall Greene 15. Joshua Smith 16. Bryan Cook 17. Sletten 18. Gelso 19. Kjoelhamar 20. Blackhorse VJ

THE WORD

Friday’s start time has been moved until 9am (up on the plateau). The classic race will be a point-to-point, starting from the lower parking and ending up at the top gate. Both men and women will race the same course.

Friday evening (5pm) will decide the fate of Saturday’s freestyle race.

All races will be moved back to town and start at original times if enough snow falls by Thursday morning.

Race registration has been extended and is available at the Holiday Inn for both classic and skate races until noon on Thursday and Friday, respectively.

Bibs will be picked up at the start of the race (up on the Plateau).

I would suggest bringing lots of warm and dry clothes - It is chilly and relatively shaded up on the plateau until around 10am. Not certain if clothes bags will be moved from the start to the finish so it might be a good idea to stash some clothes and food at the finish just in case.

My connection seems to have slowed enough that I am currently unable to upload images - stay tuned.

LEADING UP

I went for a run this afternoon on the Rendezvous trails. They are not groomed but skiing is definitely feasible as long as you are willing to take your skis off once in a while. They are not far from having conditions to hold a race on the lower trails though. With more than enough cover in most of the woods, they would only need about 4 inches to get the stadium in working order (assuming the temperatures stay low). With snow scheduled for Wednesday and fore cast through the weekend, who knows what might happen...

With the first race 4 days away, I have some intervals and strength on the docket for tomorrow.

They groomed a bit more on the South Plateau and skiing is holding strong up there. The team of workers is really doing a great job here in West to make sure things are up to par. Roads being plowed and ruts being smoothed, dirt being covered and tracks being set - thanks to all out there making this week ski-able!

PLENTY OF SKIING

I had planned to run for an hour this afternoon in West......but was grateful to find the snow plentiful up on the plateau. I skied an hour and a half (out and back) and didn't reach the end of the groomed (with tracks) trail. Snow in town doesn't look very likely but the team here in West Yellowstone are taking steps towards having the plateau as a back-up venue for next weekend's races. Branches are being cut out of the trial and the temps are to stay cold, which means the skiing isn't going anywhere.

With the exception of a 40-meter length of trail, it you keep your eyes open, the snow is good enough for race-skis. I have raced on far worse...far FAR worse!

The drive up is about 4-6 miles, depending on which out-and-back you plan to ski. With a total of roughly 20k groomed, there should be plenty for all. The access road is fairly treacherous, with icy, narrow and blind corners but totally safe if you are careful. My Justy could do it so your rig should be fine.

Parking is along the roadside so it will definitely become jammed, with difficult turnaround options... but all feasible if you are patient. Rumor has it teams are out this evening to widen areas to accommodate the masses.

So if you have plans to come, I would... actually, I did. Bring your rock-skis, but bring the race boards as well - my bets are that we put the bibs on!

Here is a link to the SCHEDULE OF EVENTS here in West, starting Tuesday, November 25th. See you all on the trails and maybe, if I can get out of bed, at the 6:30am yoga sessions.

WEST WEB CAMERAS

To see West Yellowstone conditions, THIS is a link to a live feed from an in-town camera. THIS is a link to a live feed from the Rendezvous Trail system (but it is kind of pointing into the woods).

National Weather Service report for West.

Stay tuned, with fingers crossed...

WINTER PREPARATION

I leave for my first races (West Yellowstone, MT) in two days. Like everyone else, I try to get ready for the start of the season before it gets down to the last minute.

Things like hot-boxing skis and eating all of the random perishables in my kitchen - unpacking gloves and hats, long underwear and putting away things like shorts and roller skis. On my list was also to de-rust my trusty Subaru Justy (shown above). A stitch in time, right...

Once I leave home on Saturday, I won't be back until mid-December (4-weeks of travel). My pre-holiday schedule looks something like this:


Nov 28, West Yellowstone 10k classic
Nov 29, West Yellowstone 5k freestyle
Dec 2, Bozeman, MT freestyle sprint
Dec 6, SoHo, UT classic sprint
Dec 7, SoHo, UT 10k freestyle
Dec 12, Whistler Olympic Park 10k
Dec 13, Whistler Olympic Park CL sprint
Dec 14, Whistler Olympic Park pursuit


There is a good chance that I won't do all 8 (in just 17 days). I have discussed skipping the Bozeman sprint but it all comes down to how the West Yellowstone races go.

I am feeling stong and ready. My homework is done and its almost time to hand it in. My current week looks something like this:

Mon - CL sprint simulation
recovery spin
Tues - Competition prep strentgh
45 min swim
Wed - uphill running time trial
recovery spin
Thurs - run with speeds
comp prep strength
Fri - L3 3x20 min roll intervals
recovery swim
Sat - drive to West Yellowstone
recovery jog
Sun - easy classic with speeds
easy freestyle

The season is almost here - hopefully the snow is on its way to West Yellowstone too! Check back for trail updates as early as Saturday night.

RUN

Girls on the Run - a preteen gang that meets after school during the fall and spring to learn about growing up healthy. We focus on self-esteem and goal-setting as well as physical, mental and emotional strength (among others) while using running as a vehicle.

I was one of the Girls on the Run coaches this fall and wanted to do an update about it before winter got on its way.

It is 65 degrees in Ketchum right now, full sun with a slight breeze; the perfect conditions to run! Nursing a twisted foot from balance drills at the gym, I am unable to take advantage of such a day but wanted to post a running update for those of you out there capable.

a typical scene during our after-school meetings

stretching, prior to the 5k

The final meeting of our Girls on the Run fall group was at a 5k running race. Over the course of the program, each girl worked towards this final goal and all who showed, completed the entire course. Congratulations girls!

one of the boys who ran

Although there are no boys in Girls on the Run program, some do participate in the final 5k.

I look forward to coaching again for Girls on the Run in the spring, as well as healing myself enough to run again soon. For those out there running today, put in a few strides for me. Off to my Ketchum PT, John Koth for my diagnosis...

TOUR OF THE TOWN TREADS

What the Sun Valley ODT did after we voted...

I had a 2-hour run scheduled this morning and a 2-hour roller ski this afternoon...

The workouts were swapped so I could ski in the am, MINUS THE ROLLERS!!!

That is right folks, there is snow in Ketchum and over 8-inches up at Galena! The Boulder Mountain Tour trail was groomed this morning and the skiing was crazy good. After a wonderful 2-hour skate, I can only look forward to a classic ski in the morning.

I am still getting a grip on the new time-change, however. My afternoon run ended up an evening run and fyi, it is already pitch black here by 6pm in the mountains of Mountain time. I made up a new running course to accommodate the snowy trails, icy roads and darkness everywhere - I did a tour of town treadmills.

I don’t know about you, but I hate running on a treadmill. I get bored before I even get the speed up to 6. I knew the chance of getting my hour and a half run in on a treadmill was slim to none and that running outside was treacherous, so… I ran the 10-minutes from my house to the YMCA and ran on their mill until I was bored. I then ran to High Altitude Fitness and ran on their treadmill for 20-minutes before running to Zenergy, another gym here in Ketchum and jumped on one of their TV equipped treadmills… and then I ran home.

I receive a few strange looks, especially when I didn’t stop to talk to folks, but I got in my run without falling, freezing, getting lost in the woods or bored to death. A good day and just over 3-weeks to the first race! Game on, are you ready?

INKED

Halloween's visit brought Alpina tattoos to the 5th Graders

The weather in Ketchum was ideal in October! During an intensity period last week and I could not have asked for better days. This coming week is a bit of volume (22-hours) with some speed sessions and a bit more running.

Running seems to be the thing to kick me into shape this time of year. The pavement gets wet and covered with leaves, falling becomes more likely - with a side of less skin. I definitely keep the roller ski sessions going this time of year, don't get me wrong but running is not lost.

14 - the number of possible training sessions this week
5 - rolling
4 - running
3 - strength
2 - off

Visits to my 5th graders have been frequent and I have quite a few images from my time with them . From t-shirts to tattoos, roller ski demonstrations and stories over lunch, I have enjoyed my visits immensely. To view full-sized files, click on the image.

Don't forget to set your clocks back.

Thanks for the ink Dorcas and Alpina!

Getting our strong-on in our new ITA Ts, Thanks Amory and ITA!

These guys are serious!

A little logo demonstration

BEING 10

After Placid camp I worked with a class at New Hingham Elementary for a week. My trusty flip and I were welcomed into Mrs. Whitcomb's 4th grade classroom (thanks Mom!) with open arms!

The kids were required to do a technology project and man did they run with it! Upon my arrival they had sets, props, scenes and details right down to the smallest thing, already worked out. It must have taken some serious planning to have that all ready for my arrival. It is not an easy feat to take 18 kids, two plots and 4 partial days to come up with a movie. Any work they did prior to my visit was vital.

The 4th graders were driven and stayed focused. Proof that regardless of how big the task or how many obstacles stand in your way, if you work hard and work together, great things happen! I must add that many hours of work were put in after the school-bell rang. Thanks for giving me a hand on the back-end Mom! She stayed up past 11pm every night planning, editing, making sure everyone was in pictures and well represented in the video, burning DVDs and doing all of the thankless work that is necessary of any teacher. So here is one, at least - THANKS!!!!

The following are the videos that were made by the 4th graders. Stay tuned at the end for an inked up slide show (thanks ITA for the tattoos!!!) ENJOY!

0:00 - The Troll's Adventure (outdoor group's movie)
1:46 - Troll Invaders (indoor group's movie)
3:12 - The Process slide show
5:59 - Tattoo slide show

FALL

can your backyard do this?

Lake Placid camp has come to a close, summer is long since gone and I am at my folks place in Massachusetts taking it easy this week.

I woke yesterday, went for a roller ski, spent 2 hours with my mother’s 4th graders, went for an hour run, raked and mowed the front lawn, did some video editing and got 9-hours of sleep before doing it again today. So by taking it easy, I mean doing the same as usual but in a different place with some yard-work added in...

My training thus far this year has been really good. I am increasing my hours by 100, which is a huge jump. It is a risky leap but a move I am confident with and must make. I have been entirely healthy, narrowly avoiding a few colds but generally staying 100% all spring and summer.

There is a big year of competition ahead with world cup and world championship teams to be made. I have made improvements in technique - specifically double pole and quickness in freestyle. I have gotten stronger as well, seeing results from upper body hypertrophy in the weight room. I am fit, happy and hungry – a great place to be right now!

As the fall progresses, more focus will be placed on interval sessions and less on overall volume (although hours will stay relatively high for another month or so).

The Placid camp was a good one this year. I did not participate in the time trial but was able to hitch a ride in a chase car to catch a few good shots (as well as some video that will be posted soon). To see full-size images, click on the picture.

women's pack, gettin' their hurt on

The day was beautiful. The sun was out, the colors were changing and there was rumored to be snow at the top. The start was moved down the road about a mile due to summit conditions but all was well and sunny at the start.

Towards the last mile or two the course entered the clouds and although the sun was visible below, the trees lining the road were in a snowy shade. Shown to the right, Kris Freeman in his final mile.

Compton, finishing strong (off the ground) in the last 100m

Caitlyn Compton followed the lead pack (Liz and Mo) until making her move in the last 1/2 mile. Skiing smart, relaxed and confident she took the lead and was the first female across the line.

Colin Rod passes one last girl* before crossing the line

*The men started 10 minutes behind the women

PLYOMETRICS VIDEO

I always appreciate your questions. My mother always asks, "Kate, does anyone even read your site, no one ever comments..." Well, lack of comments is definitely the case but I sure do get quite a few direct emails pertaining to articles, videos and general ski and training questions... In fact my last strength video (a few articles down) has been watched 440 times in the last month. Here are a few recent email questions answered:

What is spenst? Is it even English? Maybe it is an acronym for something?

I had no idea, so I asked my trusty coach, Travis Jones. He says that the word spenst is Norwegian and there isn't really a direct English translation. Spen means tension, apparently. In general, spenst is explosive ski specific motions. So this video to follow does not represent spenst at all even though I titled it so...oops. We are technically doing plios in this video. Examples of spenst would be hill bounding and the such - later to come!

Another email question:

"I hear 'hup, hup' a lot in racing. What does it mean?"

As far as I know, hup is not a word. Definitely not an English one at least (and Trav says it isn't Norwegian either). Hup does have meaning though and is often used in cross-country skiing. If you are in a race and you hear a competitor say hup, it means get out of my track, I am going to pass you. If you hear it from someone on the side-lines, it means something like go, go! So it can be a cheer or a direction (as far as I know). International readers might be able to give us some more insite...

The video above was taken today, September 27th, outside of the Olympic Training Center, here in Lake Placid, NY (my residence for the next two weeks). The Sun Valley Olympic Development team is here for a sea-level training camp that will conclude with a freestyle roller ski time trial up the Whiteface memorial highway (bottom to top). Stay tuned for more camp updates. Nicole is here, along with new ITA teammates Caitlin and Brian. I think Torin will be here next week too so check their web logs for additional updates!

HYNDMAN

Some say it is 11,939' tall but others claim it is the shortest of Idaho's 12,000s at 12,009'. I am not sure which it is, only that it was a long way to the top. It took us just under 3 hours to gain 5,000' vertical and about 2 to run back to the bottom. A good day, killer in fact. One of the nicer views from the office!

Looking over at the lost river range and Borah, ID's tallest peak

This time of year has me keeping the volume the same but adding in some harder efforts. Last week looked like this:

Monday, am - 4x4min race pace running intervals
pm - 2:30 double pole with some strength drills

Tuesday, am - 2:45 skate roll with 30min no poles
pm - general strength

Wed, am - run and spenst (explosive jumps, etc)
pm - off

Thurs, am - 3:15 classic roll with 45min no poles
pm - general stregth

Friday, am - skate intervals 5x7min
pm - classic roll with speed

Saturday, am - 3-hour run

Sunday, am - 3-hour run

Total hours: 22.5

Nicole, making her way down from Hyndman summit

I would not normally have two 3-hour runs, back to back, but sometimes you have to make things work. I was up at 6am, running in the frosty darkness, getting it done - sometimes that is the way it has to be.

Some of the natives in the Pioneer range

This week has less volume (12 hours) with 3 interval sessions. I fly east on Monday (Sept 22) for a 2-week, sea-level training camp at the Olympic Training Center in Lake Placid, NY. Stay tuned for camp updates.

In other news, Main Street in Ketchum burnt. The building formerly known as Roddy's is where the blaze started before spreading to Sotheby's, Whiskey Jaques and The Sawtooth Club.

The roof of Whiskey's, removed by crane and set in the street

Video of the scene (not taken by me) in the right side bar...For a full size, click here

GET FIT

The ’08 Games may have come to an end but 2010 is on the horizon. There are 3 months until the first Super Tour in West Yellowstone, MT, this year’s opening race.

The Sun Valley Olympic Development team's strength routine has been switched up a bit with the approaching competition season. The following video highlights some of the more dynamic exercises that focus on core-strength, stability and power.

Thanks to flip for the camera, Vasque for the shoes, Patagonia for the shorts and Travis for the plan. Livin’ it up!

KATEWHITCOMB.COM

With the help of my friend at Boulder Nordic Sport, Nathan Schultz, katewhitcomb.com now brings you to this page too! I have had that domain for about two years but never really did anything with it... katewhitcomb.com should be easier for everyone to remember. Thanks Nathan! You can still navigate to this page from the original URL as well, fyi.

Recently on Fox News channel 31, Nathan participated in a roller ski interview and demonstration. Not all of you out there are roller skiing - this interview goes through Nordic walking too (increase your caloric burn 40-60% just by walking with poles). That is me, poles in hands, doing some intervals in Park City last September.

USST visits ODT

For the past 10 days, the US Ski Team has been in Sun Valley, training with th ODT team. The following are the images that I captured throughout the camp.

Girls running past Twin Lakes (click image for full-size)

Sunday's 4-hour OD run. We started at Pedit Lake, ran up-valley past Alice Lake, Twin Lakes, over the saddle to Lake Toxaway, down to Yellowbelly Lake and jumped in! Game over, a good day!

Simi gettin' his combo distance in ;)

USST members on the jungle gym: Lindsay, Alexa, Noah, Morgan, Lindsey

A killer group of girls: Liz, Morgan, Nicole, Lindsay, Lindsey, Rebeca, Mali, Kate, Morgan

Boys mid-interval, followed by Pete: Matt, Simi, Noah

The little one, givin' a big effort and even bigger results. Go Liz!

Keep on keepin' on: train hard, sleep well, eat lots!
Morgan Smyth, one of the USST members, posted a camp review as well. Check out her site to read more (includes full camp training schedule).

WORKING OUT, OR MISSING OUT?

After returning from a 2-hour run the other day I was stopped by my coach - “Kate, you should be wearing a water bottle with sport drink in it…”

I had gone early in the morning and run on a shaded trail, just so that I wouldn’t have to run with water bottle. How obnoxious is a bouncing bottle on your back that cuts into your waist and gives you a sweaty butt? I don’t know about you but I am NOT into it. Being the sassy athlete that I am, I asked why… In my own words (aided by Stanford), this was his response:

The body uses glucose to fuel muscle use. The body eats up the glucose in the blood first, which can easily be replaced by consuming simple carbohydrates like the sugar (found in sport drinks). Once these stores are depleted, the body gets into the liver glycogen stores. These take more time than a sip of sport drink to restore, which means recovering from the workout that depletes liver glycogen stores takes longer. Drinking sport drink apposed to water, decreases the risk of getting into these liver stores.

Kate, refueling prior to the 2006 Madison City Sprint

The purpose of a workout is to literally break muscles down so that they can heal better, stronger, faster, et cetera. If it is possible to speed up this recovery process…sign me up!

The moral: Deal with the tight, bouncing, swamp-ass encouraging bottle and make sure there is more than water in it. Water hydrates but does nothing to replenish glycogen.

We all know that athletes live penny to penny and that sport drink is expensive. Here is an at-home recipe for sport drink that contains everything that the leading brand has and costs pennies to the glass.

Katorade:

- 8 packs of sugar-free Kool-Aid
- 5 c. sugar
- 1T. Salt
- 1t. salt substitute

Ingredient breakdown (with help from Medicinenet): Sugar is a carbohydrate. The body turns sugar into glucose to feed its cells. Salt is sodium and chloride, aka the electrolytes that aid water absorption in the body, which is why salt makes you thirsty. Salt substitute tastes just like salt but is actually potassium (another electrolyte). Potassium regulates heart and muscle function. If you have ever had a muscle cramp or spasm, it was likely due to a potassium deficiency. The Kool-Aid is flavoring. I use Kool-Aid's "invisible flavors" because they don’t contain any coloring.

So now I know, and you do too.
Have fun mixing flavors, making your own sport drink and training right.

Reid Pletcher "sliding" into home in this afternoon's game of slip-n-slide whiffle ball (photo credit: Chris Holmquist)

LOTS OF LINKS

Good afternoon sports fans!

I was able to join teammate, Nicole DeYong, on Wednesday to run a little XC YMCA adventure camp for 20 kids. We watched a short video that illustrated cross-country ski racing and cross-training and then did a Q&A with Fischer and Craft stickers for every good question asked (a good trick to get kids involved). Thanks for the shwag Fischer and Craft! Shown below, we then headed to the park for a bit of relay racing and tail tagging. MC Hammer seemed the perfect audio...all video taken by the kids. You can see Nicole's flip in some of the shots. The kids were running around with both of them having a blast!

THANKS FOR THE T-SHIRTS AMORY!!!

I have had a lot of flip video inquiries and know of at least 3 people who have purchased one after either seeing, using or hearing about mine. You guys are not going to be disappointed!

Here is a link to the flip site to read up on them. The one I have is only $149.99 and comes in a bunch of fun colors. It runs on 2 AA batteries, which means that you will never run out of juice if you have a spare in your pack! The USB connection flips out from the side of the camera (hence the name) so there is no cordage to lose and it doesn't need tapes or disks - it is all in-house. Dimensions are 2x4 inches and less than an inch thick, which is smaller than my little digital camera. I put it in my pocket on bike rides and in my water belt on runs and skis. You can't do that with a big camera.

Here is a link to my videos that I have produced so far.
Here is a link to an article on yours truly, on the NENSA site....thanks Lizzie!

Making dorky gestures across the finish line = getting in the paper, fyi.