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