October 27-Nov 2

I am happy to be home!  With a million new ideas!  On this trip of weird HWN coincidences (I was seated with Jane Wiebe on our flight to Seattle), Carlin and I were weirdly seated together on the flight back from Denver today, and we brainstormed about Junior Nordic the whole time (except for when I had my face buried in the United Airlines magazine trying not to hyperventilate because of the turbulence!)

This week will be an easy one.  I create periodized training plans that have a four-week cycle.  Weeks 1,2 and 3 build in intensity and Week 4 is a recovery week that allows your body to absorb the training.  We began with an easy week and then built up for the past 3 weeks, so it is time for another recovery week.

Monday:  12 -2 with Coach Megan.  Base of the Spit.  Run/walk/rollerski.  Please wear helmets and gloves for rollerskiing.  Start with leg swings… 50 seconds each side, six times total.  Next will be skate hops, with arms moving in a V2 motion.   Three minutes total.  Workout for the day will be a level 1 run/walk/rollerski for 1:30 minutes (out for 45 minutes, back for 45 minutes).  GO SLOW.  REST WEEK! You should feel like you are running unusually slow.  If you hit the end of the spit before your time is up, run around the harbor!   Stretch at the end!  Dogs on leashes welcome.

Tuesday:  10:30-11:30 YOGA with Hillery.  Many Rivers building.

SDC10712 - Copy12- 1 with Coach Megan at Karen Hornaday Park.     Warm up with classic leg swings, 1 minute x 6.  We will be doing campground loops (running or walking) with arm and ab strength exercise on the playground equipment on each round.  After each loop we will be trying to do five pullups OR your max pullups plus an arm hang where you slowly slowly let yourself down.  Also an arm hang where you lift knees to chest five times.  If you are protecting your shoulders, modify!! Dogs on leashes welcome.

 

4:30  with Coach Jasmine at Karen Hornaday Park  (a repeat of the day’s earlier workout).  This is a BYOB workout!  Men welcome!

Wednesday:  12-1 with Coach Megan  Meet at Mariner Park!!  We will be doing a 20 minute warm up on the beach, followed by one minute on, one minute off intervals for 30 minutes (on the beach).  10 minute cool down.  Dogs on leashes welcome.  The stroller group may want to do these on the bike path.

Thursday:  12-1 with Coach Megan.  Meet at the Streamhill Park parking lot, just a quarter mile out East End Road past Paul Banks Elementary.  We will warm up with classical leg swings and then move to the trail or road depending on conditions, for ski walking hill repeats and plyometric stations.  Dogs on leashes welcome.

IMG_1440Friday: 12-1 with Coach Megan.  SOCCER DAY!  It is supposed to be a bit snowy, so dress warmly and meet in the field up above the HHS track.  I will have a lot of balls with me and we will be doing some drills with hands and feet and if it isn’t to slippery we may throw in a scrimmage at the end. No dogs, please, and children will be welcome to kick around balls amongst themselves.

 

Saturday:  10 am Roger’s Loop.  (carpool from Bishops Beach/Two Sisters at 9:45) 5 km Run for Sinners and Saints sponsored by the Kachemak Bay Running Club.  Click here for more info.    (also a good day to do ATR Bootcamp or a regular strength routine)

 

Sunday:    2-4.  Lookout Mountain SKIING!!  Carpool from Paul Banks Elementary Parking lot at 1:30.  For directions look at the Kachemak Nordic Ski club website.  The way our carpool works is that anybody who wants to offer a ride or needs a ride meets there and you just drive up on your own (don’t wait for me!).  No promises on grooming except that we are working on it, and bring rock skis, skate or classic.  Get ready for a nice first day of GLIDE!! 

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October 20- October 26

Greetings from Copper Mountain, Colorado!  I just got back from a 90 minute rollerski at 9,700 feet.  Yowser!

Sometimes I hear people say, “I would like to be part of your group, but I am scared of the competition.  I don’t like to be competitive.”  I read a book about ultramarathons this summer which perfectly summed up my theory of healthy competition: The Longest Race, by Ed Ayers.

“Interestingly, the roots of the word ‘competition’ are com, which means ‘with’ or ‘together,’ and petere, ‘to strive’…….. the kind of strength that enables men to strive together takes a kind of training of the spirit, just as much as blocking or tackling strength takes training of the body.”

Have a happy week of striving together to be the healthiest you can be!

IMG_0757 - Copy (2)Monday:  12 -2 with Coach Maddie.  Base of the Spit.  Run/walk/rollerski.  Please wear helmets and gloves for rollerskiing.  (It is supposed to be snowing, so if you rollerski be careful to just double pole)  Start with leg swings… 50 seconds each side, six times total.  Next will be skate hops, with arms moving in a V2 motion.  Work on proper timing and technique for one minute at a time, with a short break in between to concentrate on watching it done with proper arm timing.  Three minutes total.  Workout for the day will be a level 2 run/walk/rollerski for 1:30 minutes (out for 45 minutes, back for 45 minutes).  If you hit the end of the spit before your time is up, run around the harbor!   Insert a TEN STRIDE SPEED every ten minutes.  Remember to do these!  Stretch at the end!  Dogs on leashes welcome.

Tuesday:  10:30-11:30 YOGA with Hillery.  Many Rivers building.

12- 1 with Coach Alison at Karen Hornaday Park.   BRING SKI POLES (best length will be a classical pole, so as tall as your armpit or to the top of your shoulder.)  Warm up with classic leg swings, 1 minute x 6, followed by quick instructions on proper ski walking up the hill of the campground loop.  Ski walking should only be done uphill really, so don’t do it on the flats or downhills.  To be prepared, watch this video  http://youtu.be/LzlGkpAL5ec:  It has both ski walking and ski bounding, the latter of which is faster and more explosive.

Pay attention to:
1. The hip rotation that allows the athlete to take a longer stride forward.
2. The long extension of the “kicking” leg (rather than a bend at the knee like would happen with a runner)
3. The slight, quick knee compression just before the “kick” that imitates setting the wax pocket in classic skiing.

Once you feel comfortable with ski walking with poles, ski walk the steep hill behind Karen Hornaday Park OR the milder hill on the campground loop for the remainder of the hour.  FOCUS ON TECHNIQUE.

4:30  with Coach Jasmine at Karen Hornaday Park  (a repeat of the day’s earlier workout).  This is a BYOB workout!  Men welcome!

Wednesday:  12-2 with Coach Annie.  Meet at the HHS Track.   Warm up with 4 minutes of side to side skate hops on the track.  Next, carefully lunge walk for 100 meters, in the turf if it is easier or more pleasant.  Don’t hit your back knee on the ground, and don’t allow your leading knee to go forward of the toe.  Keep your hands out to the sides or on your hips.  Don’t cause any pain…sharp pain should cause immediate modification of the movement.   Follow this with 20 minutes easy warm-up in an area of your choice.  The goal today will be running or hiking repeats of the high school cross country course that starts by the tennis courts.  Stacey will lead the warm-up around the course so that everyone knows where they are going.  The goal is 45 minutes of ON-TIME, meaning that if it takes you five minutes, you should do it nine times, with a TWO-minute  break in between.  If it takes you ten minutes, do it four times.  Cool down and stretch afterwards.  The athletic director has verified that it is against policy to have strollers on the track so strollers may have to do this workout in a big giant loop around the whole HHS parking lot and up around the back of the school.

Thursday:  12-1 with Coach Stacey.  Meet at the Streamhill Park parking lot, just a quarter mile out East End Road past Paul Banks Elementary.  Start with six minutes total of classical leg swings, one minute each side.   Building on last week, you will be ski walking up hill with fuzzy balls, working towards  imitating SKATING this time, instead of diagonal stride.  Begin first with five minutes uphill doing the ball toss just like you did last week in a diagonal striding motion.  Come back down, and go back up practicing it in the skating motion.  You will be moving side to side as you climb the hill, balancing on one foot long enough to toss the ball up and catch it.  If you are standing on your left foot, throw the ball with your right hand.   This imitates the side to side balance required in V2.  If we step off our ski too soon, we can’t properly V2, so this drill helps us learn how to pause momentarily on one ski in the skating motion.  Dogs on leashes welcome, but they will probably pull you off balance.  Go uphill in five minute segments for the rest of the hour.  If you have a chariot with a ski belt attachment  it is easier to pull the chariot than push it in this exercise.

IMG_0849 - CopyFriday: 12-2 with Coach Heather.  Meet at the Kachemak Community Center, located at the corner of Bear Creek Drive and East End Road.  Heather will be leading you on a hike up Bear Creek Drive, onto Stellar’s Jay, onto Golden Plover and all the way to the top where it turns into a trail and then up the trail until you are just below the final two hills with a house on the top.  At this point the trail takes a LEFT and goes over the creek/wet area and then continues up the ridge and comes out at the end of a gravel road just behind the big brown house.    Don’t wear clothes that could get torn by rose bushes.  Dogs on leashes are welcome.  Babies probably need backpacks, but strollers can gain quite a lot of elevation before it gets too narrow.  (This is where we hauled tires last year!)

 

 

10441958_639217359522888_6122189571422300410_nSaturday:  Girls on the Run Community 5k Event.  Registration 11 am Homer Methodist Church.  12 pm Start.  Click on the photo to go to the FB site.     (also a good day to do ATR Bootcamp or a regular strength routine)

 

 

 

Sunday:  Bike Ride with Coach Catie!  2-4 pm.  Park single file at the top of the road that leads from the Sterling Highway to Diamond Creek trail (just across from the Diamond Ridge Intersection)  Catie will be leading a ride across the top of Diamond Ridge and towards Ohlson Mountain.  Wear a helmet,  bright colors and ride single file when possible!  Feel free to bring your boyfriend/husband/father/brother etc….

October 13-19

We have a relatively beautiful week of weather in front of us – lots of suns and partial suns in the forecast!  If you have a TRAINING LOG to turn in, please bring it on Monday or Tuesday:  I fly to Colorado for my annual two-week PSIA National Team training on Wednesday.  This year Carlin Rauch is also attending the Fall Conference as a representative of Children’s Nordic Education for the Alaska Division of PSIA.  She will get to go work with some of the leading children’s specialists from resorts all over the U.S.

Sunday’s workout is a special one!  Catie has put a lot of energy into setting it up and it is sure to be fantastic!!  We had a beautiful bike ride today, thanks, Catie!!

Also, in several days check the website for a new menu item called “Thanksgiving Camp.”  Remember that this camp is reserved for those ladies documenting 150 hours of training over the past 5 months (and their significant others are also welcome).  Details will be listed.

Have you checked out the GEAR SWAP tab on this website?  It allows you to post and browse other’s posts if you are looking to buy or sell gear.  Your comment won’t appear immediately; a website supervisor has to approve it.

Monday:  12 -2 with Coach Maddie.  Base of the Spit.  Run/walk/rollerski.  Please wear helmets and gloves for rollerskiing.  Start with leg swings… 40 seconds each side, six times total.  Next will be skate hops, with arms moving in a V2 motion.  Work on proper timing and technique for one minute at a time, with a short break in between to concentrate on watching it done with proper arm timing.  Three minutes total.  Workout for the day will be a level 2 run/walk/rollerski for 1:20 minutes (out for 40 minutes, back for 40 minutes).  If you hit the end of the spit before your time is up, run around the harbor!   Insert a TEN STRIDE SPEED every ten minutes.  Remember to do these!  Stretch at the end!  Dogs on leashes welcome.

DSCN0854 - CopyTuesday:  10:30-11:30 YOGA with Hillery.  Many Rivers building.

12- 1 with Coach Alison at Karen Hornaday Park.   Warm up with classic leg swings, 1 minute x 6, followed by one walking lap of the campground loop.  Move to the steep uphill behind the campground and walk hill repeats. On EACH corner, do 5 wrap-around ankle touches, alternating sides on each corner.  An alternating ankle touch is where you stand on one leg and carefully lower down to touch the outside of your ankle with your opposite hand.  If you have a baby on your chest, opt for 5 squats on each corner.   Dogs on leashes welcome.

Wednesday:  12-2 with Coach Annie.  Meet at the HHS Track.   Warm up with 30 minutes in an area of your choice (don’t skimp on this); I recommend the short cross country loop through the woods behind the tennis court.  Back at the track, the workout will be 10 x 400 meters, with a ninety second rest in between.  If you are over sixty and running, double the rest and demand repeated high fives from everyone else.   THE GOAL is to run each repeat as fast as the one before or faster, so PACING is essential.  If you slow down once, try to remedy the situation.  If you slow down TWICE, stop running repeats and just jog or walk slowly.  Cool down for at least 20 minutes and stretch.  There is a question as to whether strollers are welcome on the track (we are trying to contact Chris Perk to see if strollers without brakes are legal), and dogs are not allowed.  Strollers can do these repeats around one of the HHS parking lot tiers if they can’t be on the track.   If there is a high school gym class doing something similar, work around them and blow them away that women pushing strollers can pass them on 400 meter repeats.

If you are walking this workout, do your repeats ski-walking style up the grassy incline or on the stairs.

Thursday:  12-1 with Coach Stacey.  Meet at Islands and Oceans on the side of the parking lot that has a flagpole.  Stacey will be leading you down to the Bishop’s Beach grassy area and doing no impact plyometric warm-up activities followed by lots of repetitions of classic stride imitation using fuzzy balls and tennis balls.   It is a slow and thoughtful day designed to imprint some movement patterns and eventually help us get better glide.  Not a great day for dogs… they will yank you off balance most likely.

Friday: 12-2 with Coach Polly.  Meet at the Roger’s Loop Trailhead.  Today will be a long hike (some of you may want to run in a separate group) around the wonderful trails of Lower and Upper Baycrest.  Dogs on leashes are welcome.

Saturday:  Off  (also a good day to do ATR Bootcamp or a regular strength routine)

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Sunday:  Across the Bay Hike with Coach Catie! 11:45pm-4:00pm

Meet at Makos Water Taxi office on the spit. Boat leaves at 12:00 sharp.
Goal destination is the Woznesenski Trail, (wind direction could dictate another trail). This activity will have a cost for water transportation so please bring $25 cash for your round trip.  (HWN is picking up the other half and Makos water taxi is giving us a 15% discount). You are welcome to bring a man or a boy or another non-HWN member; they will need to pay $60 for the water taxi.

This is a beautiful flat trail that parallels the river. We will be hiking out for two hours and then turning around. Goal is a long level 1-2 workout.I don’t know if there will be snow on the ground next week, but think about that with your footwear. If weather does not allow for water travel, Catie will be at Makos at 11:45am with an alternative workout but it will only be for 2 hours: 12:00-2:00pm. For more information or to RSVP you can email Catie at catie.bursch@gmail.com.

October 6 – October 12

This week I am chasing caribou on the Ressurection Trail and flying to Cordova for fisheries meetings.  Six ladies have signed up to coach in my absences this fall.  Please thank them for their time and remember that all the coaching is volunteer in HWN!  If you want to read more about them, check out the COACHES tab on this website.

Also thank you to everyone who ran and volunteered at the Run to the Altar!  Check out the facebook site for results and photos!

Monday:  12 -2 with Coach Maddie.  Base of the Spit.  Run/walk/rollerski.  Please wear helmets and gloves for rollerskiing.  Start with leg swings… 40 seconds each side, six times total.  Next will be skate hops, with arms moving in a V2 motion.  Work on proper timing and technique for one minute at a time, with a short break in between to concentrate on watching it done with proper arm timing.  Three minutes total.  Workout for the day will be a level 2 run/walk/rollerski for 1:10 minutes (out for 35 minutes, back for 35 minutes).  Insert a TEN STRIDE SPEED every ten minutes.  Remember to do these!  They are important to remind our bodies that we have more than one gear and it will wake you up if you start nodding off.  Stretch at the end!  Dogs on leashes welcome.

Tuesday:  10:30-11:30 YOGA with Hillery.  Many Rivers building.

12- 1 with Coach Alison at Karen Hornaday Park.   As long as there is no ice, we will be “hoofing the hogsback” which is a trail up behind the hospital.  Babies would need to be in a pack, and if the moms are uncomfortable with the climb, they could hike the hill directly behind Karen Hornaday.  It might be nice to have a walking stick or walking pole.  We will go up into the subdivision and then be back down in the parking lot at 1 p.m.  Dogs on leashes welcome.

 

Wednesday:  12-2 with Coach Annie.  Meet where Stellars Jay Drive “Y’s” into Golden Plover and Ptarmigan Heights. Go left and park on the side of the new subdivision road.  Click here for a map.  Warm up with a 20 minute hike up to the top of Ptarmigan Heights (for the view and to remember running repeats in the snow here last year) and then begin workout.  Workout will be a pyramid hill repeat workout up the new subdivision roads on Golden Plover.  Running or walking.  2 minutes up, back to start, four minutes up, back to start, five minutes up, back to start, six minutes up (you  may get far enough to go onto the trail on this one), five minutes, back down, four minutes, back down, two minutes.  PACE YOURSELVES!!  Cool down with an easy hike or jog.  Bring snacks and water.  Dogs on leashes welcome.

Thursday:  12-1 with Coach Stacey.  Meet at Islands and Oceans on the side of the parking lot that has a flagpole.  Today will be a hike on the loop that goes from Islands and Oceans to Ocean Shores Motel and down to the beach then back on the beach to Bishops beach and back up to Islands and Oceans.  The tide will be coming up so you may have to walk the beach section first.  Dogs on leashes welcome.

Friday: 12-2 with Coach Heather.  Meet at Ulmers Parking Lot.    Haven House Scavenger Hunt.  Bring a big empty backpack.  Run, walk or bike.  Heather will have copies of items that Haven House specifically needs (they have a list up on their entry way table) and you will grab a partner and go searching.  The goal is to get some of every item on the list.  Meet back at Haven House at 1:50 pm and see what people have found for donations.  Wearing team attire like your HWN jacket may help your cause today.

Saturday:  Off  (also a good day to do ATR Bootcamp or a regular strength routine)

IMG_1095 - CopySunday:  2-4 with Coach Catie. Old Sterling BIKE RIDE.  Meet at the south end of the Old sterling Highway where it meets the New Sterling highway. We will bike to the mouth of the Anchor river and back. I will give you landmarks for turnaround spots when we get there.  For all bike rides; A good helmet adjusted right, a light headband to wear under helmet and gloves, a light wind breaker for long downhills are all pretty nice to have on fall days.   WEAR BRIGHT CLOTHES and try to ride SINGLE FILE.  Catie is “Captain Adventure” so enjoy!!

 

September 29 – October 5, 2014

This week is an easy week to start off with, ending with a bang and a half-marathon!   Please have registration completed online before practice.

roller-skiMonday:  12-2 pm. Base of Spit.  Run/walk/rollerski.  We will start off with balance exercises and leg swings, followed by a one-hour, level 2 activity of your choice.  Every ten minutes we will do a speed where you increase your speed up to level 4 for ten strides.  Dogs ON LEASHES welcome.  Stretching at the end.
 
Tuesday*:  12-1 pm.  Karen Hornaday Park.  Leg swings followed by hiking hill repeats up the hill behind the park.  Chariots work for this trail but it is steep and you will get a really good workout pushing the chariot up.  Dogs ON LEASHES welcome.

*Starting Tuesday, October 7th Yoga with Hillery will be offered from 10:30-11:30 am at Many Rivers.
 
Wednesday:  **Turn in your training logs!!** 12-2 pm. Paul Banks Elementary School  We will be warming up to the base of Stream Hill Park and then doing technique work on proper ski walking.  We will do repeats of the trail that goes up besides Stream Hill, focusing on technique rather than speed.  Dogs ON LEASHES welcome.  If you are pushing a chariot, you can do the repeats up the paved road in the subdivision
 
Thursday:  12-1 pm.  Park at base of Reber trail single file along road (not at Karen Hornaday) for hill walking interspersed with no-impact plyometrics.  Dogs ON LEASHES welcome.

RTA-trail-markingFriday:  12-2 pm. Meet on Highland drive opposite of Polly’s driveway, which is 1766 Highland Drive.  We will be walking about three miles marking the trail for Run to the Altar.  Bring hiking boots or running shoes, some people prefer extra tuffs.  I will have all signage and bright tape.  We will get rides back down from the top. Not great for chariots… but fine for baby backpacks.  Dogs ON LEASHES welcome!

Saturday:  8 am. Registration at Homer High School For the Run to the Altar
9 am. Walk or Relaxed Running start
10 am. Running Start Run to the Altar Half-Marathon!  Bring your wedding photo and a dish to share at the end.  There is a shuttle to run bags up to the finish.  See the Run to the Altar Facebook page for more information.
 
Sunday: Day off!