Training Log Archive: O Steve!

Hyland.....15-20k race pace.....

12:30 pace.....pain started at 6.5 but dropped to 5.5 as I ran

Loops at Hyland with Kari....easy medium effort

12:30 pace.....knee main slightly better....5.5 of 10

15x20....and rehab circuit

12:30 pace with cushion inserts and hokas.....pain in knee was a 6.5 and felt tight pain but it leveled off. I can't run without noticing and a sligh hitch in my stride....small progress

15x20.....and rehab routine

We skied for 1:40 as a family ...did not log that...did a quick loop solo at a firm effort...counted that. Hyland.....saw AK out there

Sunday Feb 28th for Ski To Beer 7!....save the date!

after a slow start to winter we were wondering....but we hope the snow will hang around

Loops at hyland.

keeping my skiing classic this year due to the knee and healing.....skating would be ok but likely would put more stress on the knee as its slowly healing.....still hurts a bit and gets tight...comes and goes depending on what I am doing....

saw the doc yesterday and some of the residual pain is arthritis in my knee which the surgery has caused to flare up....hopefully, it will calm down a bit but I am prepared to live with some annoying pain the rest of my life if necessary. I plan to start ramping up my run soon but I don't need to run until March so I am not going to rush it....I can work around everything with cross training...

aging allows us to adapt and keep going.....

C • Good attitude 3

treadmill with Hoka....12:30 pace.....wanted to test the knee on the run fresh. ramping slowly....at 5 min it felt tight and weak/unstable with some pain...decided 5 minutes was a good step forward...

a bit more effort than recently....

9 x 1:30 "no hands" on 5 minutes....I figure the required balancing is similar to some rehab exercises and and strengthens the quads...also figure this is a decent run substitute at the moment.

went heavy 20lb x 15....

circuit work and worked in core/rehab exercises to make this a aerobic circuit training session.....expanded obviously to bring the knee along (strengthen quad and other muscles to take some strain off the patella and knee joint).....expanded strength training is my future. Now....if I could retire like Ian...have more time to do the stretching I sorely needed I will develop a program to keep me in the game a long a possible...

with Kari at Hyland this morning after kindergarten drop off and skipping a meeting at work (they are typically useless)

...easier paced ski......I would like to ski other places but this is so convenient and the conditions are always world cup....

.we have enough skiing for our upcoming European tour....I was hoping that Kari and I would both get enough ski training in to be able to go at a decent pace for 28K and soak in the landscape and experience and I think we are both there....

21F...loops at Hyland...testing new skin skis I bought for training and difficult (32F or ice conditions).....they were a bit faster than my waxable world cup atomic classic race skis with appropriate full blown wax jobs??? (from Sisu race)....even though they "felt" slower......


......I have been skiing for 28 years and still don't understand the tech parts of it....probably never will...

circuit with added rehab core work

Birkie tour with Kari, -18F at start...warmed to -12F?, brisk! and a bit frosty....the intersections and courses were not marked very well and we ended taking a wrong turn and cut off a few k's inadvertently....they need to do more with this event, of course the weather did not help them but the whole thing felt anticlimactic....if they keep doing the same thing it my be best to just go ski the trail and save the $50 each we paid....good prep for our European events coming up....likely the weather will be a bit warmer there.....

C • good that you can do all th... 2

Demo some brand new Fischer race skin skis.....timed loops .....funny that my race waxed classic skis were only a small handful of seconds faster than the skin skis....strange

knee hurt.....so I cut it off

aerobic circuit with rehab work mixed in....

looks like my percentage back from the same winner both years was better this year than last at the sisu race, So, lower placement but better percent back so that's something in the plus column. 64% back as opposed to 74% back.

pre school pick up with Kari....loops at Hyland. We were demo-ing some skin skis BK at Gear West gave us to try.....I am impressed with the monster kick and decent glide on a pair selected for Kari weight.

We may both buy a pair....

knee sore from teaching in the morning..recovery

rehab knee/leg/core work....keeping a quick circuit to make it aerobic

recovery....

warm up, wax testing and adjusting....

Sisu Skifest 21K classic.....infor for my future self: wax Fastwax HF tan (crayoned and melted) over 2 layers of HSLF 20 blue. Grip swix VR40 was slipping slightly in the semi soft with light snow trax....decided to lengthen wax pocket with VR40 to powder line..had not binder waxed to powder line....I give wax job a B. blah blah blah......18F at the start with temps supposedly dropping to 15F by race end?..

Decent result....given the circumstances perhaps a bit better than that.

broke my pole on the first wax testing hill in the first 30 seconds of my warm up...luckily, there was an aid station with poles 100 yards away and I got a spare that was heavier and shorter....silver lining: it was not during the race and it was a very convenient place to break it...

I had a solid result going int to the last 6K but then the snow fell in earnest, my glide was killed (I dont think I was the only one) and my lack of enough hard training likely contributed to me giving back about 3 minutes on the last 6k. Lost back 3 places from people I passed earlier in the race but I was running out of gas.

I still would have had a bit better result when 1K before the finish on the last tricky downhill I crested and looked ahead to see a women sprawled out in the narrow track. Usually in these situations you can see a narrow line to get you past them but I looked and quickly realized there was nothing.....tried to go around in the deep snow and bit it....tired and spent I lost about :30 and that cost me 3 places from one fall but I never had a chance on that one...

54rd of 102....just missed the front half which would have been satisfying.....but given the knee surgery, lack of training (this was my 10th ski of the year) and skiing with a mismatched pole This turned out decent......I finished totally spent, barely able to talk...and I averaged 160 HR for the entire race....good, very hard effort....tried to hold back at the start knowing the back end would be tough and managed that to a certain degree but not enough to avoid a fade...

a few notes on the event: I liked the old finish down main street much better and the track the last K of the race was a bit sketchy...the finish was a bit anti climatic but the immediate warmth and sauna a few steps away in the fitness center was heaven...I really enjoy this event.....

C • Well done 2

Skiing the 21k sisu ski fest on saturday. Low expectations due to my lack of training due to knee surgery

Did I mention I hate waxing?. The part of this sport that I wish would go away. Took 2 hours to wax today despite trying to do it quickly.

Plus some knee exercises

Loops at hyland with kari before school pick up. Knee felt better than ever, much less tentative.

trying to give knee a break....likely I just ski tomorrow and then do other training to continue to allow to heal....then assess if I can do the race Saturday....

I will probably do the event but will have to dial back the effort. I haven't trained hard enough and the knee is not 100%.

stnd 15 x 20 plus bridge, marches, side leg lifts. one leg balance w/ open/closed eyes.....

With Kari on some skied in trails on her uncles property...fun...more like single track mt biking than your typical skiing....would have liked to gone farther but the unevenness and twists and turns were tightening my tentative knee....

283 triathlons

Up north with Kari at the Douglas Country ski trails.....near Solon Springs. Always great to ski something new. good endurance ski at a decent pace. Knee was a lift!e tight and I was a bit tenuous but the straight ahead nature of the trail was perfect for not wrenching the knee