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.
12- 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.
Friday: 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!!