Heat wave or no, its time to build strength

Hey Team, Been a while, Hope everyone is feeling fit!

Its time to hit the summer training with sport specific training for best performance this winter. Lets be careful out there, its hot this summer and the humidity makes even a 75F day feel like hell.

First, Everyone should be taking in a few cross country races this summer. 5k or 10k run distance are great for maintaining or rebuilding your cardio up for racing in January. If running a
isn't your thing, then get on that bike and get a couple hour long rides and get in a team spirit with a group ride. Find your races at Coolrunning.com

For our cardio, don't just run junk miles.
Make your cardio training last from 40 to 60 minutes, the same as a race would take.
Run/ Bike /skate Five days a week.
On day Six do 800m repeats at best effort. Do 4 sets and increase by weeks gradually until you can do 8 sets
Day 7 rest, you need a break so plan it.

If you have a race picked during the week, plan around it and still get your time in.

I've tried to come up with a body weight workout plan that involves more than pistol squats, squats, and box jumps. I'll get it out in a week or so. I want to see some more research first so you don't have to invest in a gym membership.

I also bought the CXC Nordic Smart Pack and will be experimenting myself with their materials. Of particular interest to me is their dry land training DVD.

Have a great week. Think cool thoughts of snow and keep your sights on the target.

Jeff

Too Cold to Run? Nah, go for it.

I found this article today and wanted to pass it along to the team.  Lets get out there and keep thinking snow!

Everything you need to know to Run in the Cold

Cheers,

Jeff

Endurance advice from a champion

This is a forward for the fine folks at Masterskier.com

Their feature article this week was from superstar Kiikan Randall

Building Endurance 

She talks about build up, extending the workout and intervals.

Enjoy,

Jeff