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