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