Last night at 6:15pm I started the longest ski race I've done in five years, a 30K skiathlon comprised of four classic loops and four skate loops on different 3.75K courses. TOUGH courses. Significant climbing on each loop and on the classic loop, a sugared-out mandatory herring-bone section on the steepest section. Going into the race my goals were somewhat simple: don't bonk, don't blow up, finish as strong as you can. Out of the start I tried to stay conservative; my classic skiing has come a long way this season but I'm still more confident in skating, so wanted to ensure I had decent energy left for the second 15K of the race. The pace was obviously fast and I sought out a good middle-pack position to ski in. Coming through on the lap I felt a bit laggy, but that soon receded as I warmed into the race. By midway through the second lap I had found myself in a solid pack that would remain together for the rest of the race. We pushed each other well and overtook several skiers along the way. It was good for me to have faster classic skiers to go along with because it forced me to constantly be evaluating technique as we went. Entering the third lap of our classic leg I started to get the inkling of the gremlin in the works: cramping. Not so much on climbs (though my triceps were complaining a bit) but on corners where I was making hard skate turns. When doing so, my groin and quads would momentarily cramp. You can basically imagine the scene as me coming through a corner, strong skate push-off followed by a frantic wiggling and ski-pole massage of my legs to loosen them. This happened several times. I was feeding every lap, taking a bottle from my sprint partner Erik who was sitting out this 30K. I had mixed about five packets of Hammer Gel and 10 Endurolyte capsules' worth of powder into a quart of water. I told Erik after the race that he became a sort of Santa Claus for me - every time I came through the lap I saw a bright shining glow around him and greedily grabbed the bottle to suck down that mighty elixir.
In the transition zone, where you basically and as fast as you can switch skis and poles to skate gear, I managed to get away quickly, but about 7 seconds off the lead transition time. Then 200m down the course...SEIZE! CRAMP! BAH! My entire body twisted and cramped in complete agony. Cursing the gods I sought to drag myself up the first of two long climbs on the skate course, without the use of my arms or legs. At that point I was begging the feed I had taken three minutes earlier to surge into my bloodstream, injecting it with enough sodium to reinvigorate and re-oxygenize (is that a word?) my muscles. A few minutes later it did, and I rocketed away feeling revived. The skate leg went much better and I saw myself gradually gaining time on a pack of skiers ahead of myself and a Canadian Devo team skier I had been racing with. In our last lap I sought to make a final push to regain that group but the cramping was beginning to return and, for fear of another complete body shut-down I had to reserve a bit on the climbs. But by the time we got to the bottom of the climb into the stadium I knew it was all in, and I threw down the hardest sprint I could, v2ing up and out of the climb and through the stadium to finish 40th.
Like the classic race, this numerical result holds little value for me. My success in this race lies in my successful mental preparation and race head which I was able to maintain. This week has been a breakthrough for me in terms of racing mindset and I left last night with a bittersweet feeling of completion. The season is over, but in a month I get to begin training again. Training harder, more smartly, more focused. With purpose.
Feeling rather wired after racing until 8pm last night I was reluctant to go plop myself onto a couch, so Erik and I crashed a punk rock concert on campus until 11pm. After about four rounds in the mosh-pit I started to feel cramping again...should've brought someone to feed for me...
US Distance Nat'ls Part II: Sprint Relay
Last night was the second of the two rescheduled US Short Distance Nationals competitions held up here in Fairbanks: the team skate sprint. Lacking no complementary member of either Cougar Mountain Racing Project or MOD (as EB had some "school thing" preventing him from traveling up here), I was able to team up with XC Oregon athlete Erik Jacobson. As there were 25 men's teams they held first two semi-final rounds before narrowing down the field to the top ten teams for the final. In my first leg of our semi-final my goal was simple: be in at least the top-3 at the exchange. After working through a tough start position (seeded by points) I managed to shove my way into the lead group. On the final long climb of the 1.5K lap Garrott Kuzzy, Chris Cook and myself managed to form a 10m or so gap on the next group and came through the exchange that way. Goal #1, accomplished. From there my remaining efforts involved trying to keep tabs on the pack in each of my legs. Erik held onto our 3rd place spot, coming in even with 4th at his first exchange, but then in his second leg was overtaken by 5th and 6th. In my final leg I tried to bide my time, not making a big move to regain our top-5 position (only the top 5 from each semi moved on to the finals) until the final climb. Unfortunately by the time we got to that climb no sprint from me was sufficient to regain contact with the two ahead. We came in 7th in our heat, unable to move on. But like the classic race, I accomplished at least one of my goals in the sprint, and have bolstered my confidence as a national-level sprinter which will aid me in training for the coming year.
Next up: 30K skiathlon, tomorrow evening at 6pm. Four laps each of classic then skate, on wicked tough courses. Stay tuned!
Next up: 30K skiathlon, tomorrow evening at 6pm. Four laps each of classic then skate, on wicked tough courses. Stay tuned!
US Distance Nat'ls Part I: Results, unabridged...
Sometimes a results list doesn't tell the whole story, and can offer misrepresented evidence of a particular race. Yesterday (last night, really) was the opening race of the 2009 US Distance National Championships here in Fairbanks, AK. The weather has been beautiful the last few days, dropping to zero at night and up to mid-20s through the day. In order to allow for more volunteers and perhaps spectators at the race the officials opted for start times in the evening, so I went out on the 10K classic course at 7:02pm.
Given the rather topsy-turvy nature of my season thus far my goal for the race was simple: race smart. That could mean a lot of outcomes in terms of result, but my primary objective was to cross the line knowing I'd given everything in a consistent and well-paced manner. I would say I accomplished 95% of that goal. I started in control and strong, skiing every one of the three significant hills on the 5K lap smoothly. I caught the 30sec man ahead of me and held off any attacks from behind. Halfway through the second lap I started to feel the slight onset of a back spasm (something I've been dealing with for much of the season), but quickly corrected technique and relaxed and the spasm retreated to the background. I regained my composure and was able to put in a hard push in the last 1.5K.
On the results list I was 39th, basically splitting the field: I was at the back of the SuperTour/National team athletes and ahead of the college/junior field. But more important right now is the personal success. I was recently reading the doctrine of one Mark Twight, a world-class alpinist and now owner and operater of the ultra-exclusive Gym Jones training center in Salt Lake. A good friend of Scott's, Twight has a very directed opinion about personal success and trial. It relates somewhat to the training he did of the actors and stuntmen in the recent movie "300", and the controversy surrounding how the actors truly achieved their physiques. But couched within Twight's defense of the actor's self-discipline and honest methods of achieving their ripped status, he reveals a more crucial philosophy. Check it out:
http://www.gymjones.com/knowledge.php?id=36.
I haven't been able to talk much with Sadie about her race; her result was good (8th) but in a short email she sent to me she sounded a bit frustrated with the performance. So there again: results never tell the whole story.
Team sprint this evening. Time to kill it in my own special way.
Given the rather topsy-turvy nature of my season thus far my goal for the race was simple: race smart. That could mean a lot of outcomes in terms of result, but my primary objective was to cross the line knowing I'd given everything in a consistent and well-paced manner. I would say I accomplished 95% of that goal. I started in control and strong, skiing every one of the three significant hills on the 5K lap smoothly. I caught the 30sec man ahead of me and held off any attacks from behind. Halfway through the second lap I started to feel the slight onset of a back spasm (something I've been dealing with for much of the season), but quickly corrected technique and relaxed and the spasm retreated to the background. I regained my composure and was able to put in a hard push in the last 1.5K.
On the results list I was 39th, basically splitting the field: I was at the back of the SuperTour/National team athletes and ahead of the college/junior field. But more important right now is the personal success. I was recently reading the doctrine of one Mark Twight, a world-class alpinist and now owner and operater of the ultra-exclusive Gym Jones training center in Salt Lake. A good friend of Scott's, Twight has a very directed opinion about personal success and trial. It relates somewhat to the training he did of the actors and stuntmen in the recent movie "300", and the controversy surrounding how the actors truly achieved their physiques. But couched within Twight's defense of the actor's self-discipline and honest methods of achieving their ripped status, he reveals a more crucial philosophy. Check it out:
http://www.gymjones.com/knowledge.php?id=36.
I haven't been able to talk much with Sadie about her race; her result was good (8th) but in a short email she sent to me she sounded a bit frustrated with the performance. So there again: results never tell the whole story.
Team sprint this evening. Time to kill it in my own special way.
That Time Of Year...
The period between the end of February and the end of March is always a strange one for racers. For some there are end-of-season World Cups or marathons to fill the time, but this year I have been nearly race-free for a month. With the exception of a race-type effort in the Winter Triathlon (a 20K ski leg) a few weeks back, I haven't stepped to the line since mid-February in Madison, where my back spasmed in the Team Sprint. Since then I have been first on the mend in physical therapy and massage, with Pete and Co. and Alison working wonders to free up my tight muscle-enslaved hips. Following that it has been several weeks of training. And GOOD training, but the lack of touch with racing has left me feeling strange. And now I am only two days away from leaving for Fairbanks and the US National Distance Championships + rescheduled US National SHORT Distance Championship races. It's gonna be a big week, too: most of the top Americans AND Canadians will be there, along with a generous contingent of junior and collegiate racers anxious to make a splash following their respective championship weeks.
All in all, it's time to get the game face on. Sadie and I will both be competing in three of the four races next week: a 5/10K classic race, team skate sprint, and 15/30K dual pursuit.
Follow the action at: www.ussadistancenationals.org.
All in all, it's time to get the game face on. Sadie and I will both be competing in three of the four races next week: a 5/10K classic race, team skate sprint, and 15/30K dual pursuit.
Follow the action at: www.ussadistancenationals.org.
UAA best nordic team in the nation
My first NCAA podium. 5k Classic- 3rd place
University of Alaska Anchorage- Fourth place team
As far as my races, I had one really successful race, and one not so successful race. The first day was 5k classic. This is my favorite event, so I had my eyes set on gold. The course was perfect for me. A mellow first couple of kilometers, and then it picked up quickly. With two long steep uphills in the last kilometer and a half, I knew that holding the hard pace at the end was most important. I felt good, and was able to slide across the line making the podium, in third place, 17 seconds out of first. The second day was not nearly as successful. I did a 15k race for the first time ever. The 15k was a mass start, so things were extremely aggressive for the firs 5k lap. I have never been in such an aggressive race, falling two times in the first couple of kilometers. Girls were pushing and shoving, running over each other, even taking each other out. Rather than being crazy, I decided to ski the first lap comfortably and try to come on hard at the end to avoid the crashes and breaking equipment. When the time came to go really hard and catch up, I was too far back to get back on with the front group. I didn't feel too terrible, but the result was not what I was hoping for.
Overall it was an awesome experience, competing not only for yourself but 11 other members of your college team. Rumford, Maine was an enjoyable place, but I have realized I never want to spend more than 10 days at a time there.
I am now off to Fairbanks for distance Nationals next week. I will be racing in the team sprint, 5k classic, and 15k pursuit. Hopefully Fairbanks warms up a bit...!!
NCAA Podium!
Sadie just got the bronze at NCAA Championships in Rumford, Maine! She was only 17 seconds back of the winner in the first race, a 5K classic. As a freshman in a competitive field, this is a great result!
JO Update I
Because apparently Truckee doesn't have interwebs I'll post an update of Erik's progress at 2009 Junior National Championships in California this week. Monday was the first day of racing, a 1K Skate sprint. The race organizers in their-ever progressive mentality decided to use "live-timing.com", an alpine skiing-focused web program which feeds live splits and finish times as they occur, aided by laser timing systems. Well, apparently live-timing.com was confused when Erik crossed the line in his sprint qualifier because shortly after posting him as finishing 11th overall in J1/OJ boys in the qualifier, the website listed him as "DNF" for the next couple hours. My concern over the next few hours was alleviated when final results were posted: Erik won both his quarter and semi-final and finished 2nd overall in the J1 boys.
Today's 15K skate race looked like fun - not too many large packs, and it was clear that Erik and the eventual winner (Scott Patterson from AK) got a break near the end of the race, finishing almost 20 seconds ahead of 3rd. Erik took 2nd by a hairsbreath.
Friday's race is a 10K classic, so tune in at www.live-timing.com for results as they occur.
Today's 15K skate race looked like fun - not too many large packs, and it was clear that Erik and the eventual winner (Scott Patterson from AK) got a break near the end of the race, finishing almost 20 seconds ahead of 3rd. Erik took 2nd by a hairsbreath.
Friday's race is a 10K classic, so tune in at www.live-timing.com for results as they occur.
An Introduction to MOD: Part I
The following posts will attempt to introduce you to what we envision as Methow Olympic Development. What we are, who we are, why we are. Already in the past few weeks thousands of calories have been burnt in conversation and countless lines of email sent in the development of the Valley's first elite-level program. And we haven't even begun our first official training year! It's an exciting time and we look forward to involving all those who want to help see us attain our goals! And so we begin:
What is MOD?
The Methow Olympic Development team was formed in early 2009 out of existing coach-athlete relationships based in the Methow Valley of Washington State. Scott Johnston has been working in close contact with Sadie and Erik Bjornsen for several years since their time as high school students on the Methow Valley Junior Team. Scott began coaching Sam Naney in the winter of 2007/08 after Sam requested help to recover from a self-incurred bout of serious overtraining that season. All three athletes have been closely aligned to Scott’s unique and holistic training approach and have seen dramatic results.
Why MOD?
Because of the low profile of Nordic skiing in the United States, there is an ever-present need for support, both financial and in-kind, at the post-graduate level of competition. Five programs currently exist in the country, in Sun Valley, Idaho; Bend, Oregon; Craftsbury, Vermont, Presque Isle, Maine; and Hayward, Wisconsin. While the possibility is there for the three athletes of MOD to instead have chosen one of these programs, both the athletes and Scott understood that the key to success is continuity – the familiarity, knowledge and positive rapport which Scott has with each athlete is essential to their success; to pick up and move to a new location, program and coach with less than eight months until Olympic Trials the athletes would set themselves up for a year of transition and thus poor, inconsistent training.
What is MOD?
The Methow Olympic Development team was formed in early 2009 out of existing coach-athlete relationships based in the Methow Valley of Washington State. Scott Johnston has been working in close contact with Sadie and Erik Bjornsen for several years since their time as high school students on the Methow Valley Junior Team. Scott began coaching Sam Naney in the winter of 2007/08 after Sam requested help to recover from a self-incurred bout of serious overtraining that season. All three athletes have been closely aligned to Scott’s unique and holistic training approach and have seen dramatic results.
Why MOD?
Because of the low profile of Nordic skiing in the United States, there is an ever-present need for support, both financial and in-kind, at the post-graduate level of competition. Five programs currently exist in the country, in Sun Valley, Idaho; Bend, Oregon; Craftsbury, Vermont, Presque Isle, Maine; and Hayward, Wisconsin. While the possibility is there for the three athletes of MOD to instead have chosen one of these programs, both the athletes and Scott understood that the key to success is continuity – the familiarity, knowledge and positive rapport which Scott has with each athlete is essential to their success; to pick up and move to a new location, program and coach with less than eight months until Olympic Trials the athletes would set themselves up for a year of transition and thus poor, inconsistent training.
The Beginning...
The foundational elements are being put in place. We have a team, a coach, and already a primary sponsor in the form of Winthrop Mountain Sports. There's more to do, but we have begun. Stay tuned to this blog for updates on racing, training, and the lives of three elite Nordic skiers in the Methow Valley of Washington as they seek Olympic glory.
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