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