Grindin'

It might still feel like summer, but I'm already starting to dial in the little parts of the ski racing equasion. Mark Waechter of Ultra-Tune's been showing me the ropes with getting a better handle on my racing boards. Between the morning and afternoon sessions my coach Scott Johnston and I were cranking on my fleet of skis; first scraping, then flex testing, finishing with waxing. The next session at Ultra-Tune I'll take this information and plan out a lil grinding plan to have both my old and new Rossignol's running better than my competitors. Watch out!



The past weekend made for an altogether different kind of grind - the 11.5mile Cutthroat Classic. It's a classic trail run that crosses from Rainy Pass on the Western side of the North Cascades, then drops down from the high alpine setting into the sunny side of the state. With three miles of climbing remaining, decided to set off solo and put about four minutes on the closest pursuer by the time we reached the valley on the other side, who came all the way from Track Town USA (Eugene, OR) to defend his Northwest trail running title. It felt good to race and be so in control, especially in longest running race of my life.


Stuff To Train To...

In place of some introspective blog post I've decided to offer something light for today's entry. Here they are, the top-5 songs on my IPod this week for training sessions. Judge me, not.

"Just Sixteen" by Velvet Revolver
(With Slash on lead guitar it's easy to make rock sound this good)
http://www.youtube.com/watch?v=zMcQ7-mitvc

"If Rap Gets Jealous" by K'naan (thanks, Erik!)
http://www.youtube.com/watch?v=DlBFLuW-_ek

"Starstruck" by Lady Gaga (shameless, I know. But I can't fight the beat...)
http://www.youtube.com/watch?v=CUbPgTIY4iQ&feature=related

"King Nothing" by Metallica (A total classic - guaranteed to increase your max lift by 10%!)
http://www.youtube.com/watch?v=gAGP24eq_0o&playnext=1&videos=uDJVJ3ugFbg&feature=artistob

"The Hand That Feeds" by Nine Inch Nails (Nothing to say. Great song.)
http://www.youtube.com/watch?v=xwhBRJStz7w

MOD Fall Clinics - Learn the Secrets!

Join the MOD Squad and coach Scott Johnston for any one (or more!) of three, 2-day seminars on the secrets of successful endurance training. The clinics will be:

September 24-25 Wenatchee, WA
October 9-10 Mazama, WA
October 23-24 Kongsbergers Ski Club, Snoqualmie, WA

Training topics will include strength, speed, aerobic base training, training fast twitch fibers for endurance and much more. If you are an endurance athlete at any level in any sport these principles apply to you.

The clinics are open to all ages and abilities and all attendees will receive a camp packet with a training manual chock-full of knowledge and research to help them in their quest, a Methow Olympic Development t-shirt, and a DVD of training footage and instruction with MOD athletes. Junior skiers (under 20) can attend the seminars for free (packet materials extra).

For more information and to register, go to:

Wenatchee Clinic registration:
http://events.constantcontact.com/register/event?llr=oxp9b8dab&oeidk=a07e307z2y11c36bef2

Mazama Clinic registration:
http://events.r20.constantcontact.com/register/event?oeidk=a07e308u0l899933adb&llr=oxp9b8dab

Kongsbergers Clinic registration:
http://events.r20.constantcontact.com/register/event?oeidk=a07e308u0syb59dc0fc&llr=oxp9b8dab

Recovering with the Polar OwnOptimizer

In ideal circumstances, we train long quality hours and recover well in accordance with those hours. Since April things have been going about that well - my hours each week have been consisently high and very good quality and most weeks all I've needed is a recovery workout or at most an off 1/2 day to bounce back and be ready for the next session. But at some point these smooth sailing situations are bound to be thrown off course by a squall of fatigue. This past Monday, after a solid week of speed, strength and moderate intensity, I was supposed to take a full day off to prepare for our next training block. Paying only lipservice to that notion, I spent the better part of 8 hours felling trees and bucking up firewood to sell. It was hot, laborious work and I got totally spanked. And then I knew I'd made a mistake.

Tuesday was an interval day with strength in the evening; before the morning's session I felt good and thought I'd dodged a bullet with my over-exertion the day prior. But after the intervals I knew it wasn't so; my legs were heavy and I felt pretty spent. I left Torin to finish the evening's strength workout on his own after completely only one circuit; my body wasn't performing.

Times like this are inevitable for a pro athlete. You're pushing the limits of your body's endurance and ability to recover quickly on a daily basis; overreaching such as I did on Monday throws a wrench into this process and demands a halt to the machine. Bring in the OwnOptimizer test. We've been using this software on upper-end Polar heart rate monitors for the last few years and have been astounded at its accuracy. It uses the combination of resting heart rates and heart rate "variability" to determine your level of fatigue or recovery. When training is going well and I'm recovering, the test will register a "1" (Recovered) or a "2" (Normal). But this morning, I get this:
Not truly bad, but certainly an indication that my body is working hard to rebuild after the stresses put upon it. Time for rest, eggs, bacon and a brisk walk. Tomorrow's the Cutthroat Classic 11.5mile Trail Race on Washington Pass, and I want to be recovered for it.

Welcome to the A-Frame of Pain

While there might be a monstrosity of a strength facility dubbed the Taj Marolt in Park City, the Methow Olympic Development Program takes you behind the scenes to its own gym, known around these parts as the A-Frame of Pain. What it lacks in cubby holes and foam pits it makes up for in plates, homerigged machines and ingenuity. Check it out.

How Enchanting...

Yesterday two-thirds of the MOD Squad (where's Erik? probably sleeping...) plus coach joined a larger group of athletes to complete the beautiful 22mile Enchantments run, a point-to-point 5500ft gain journey in the Alpine Lakes Wilderness outside of Leavenworth (Torin's hometown). Alison and I had made plans to do the run a few weeks back and we got Scott and Torin to quickly sign on for this scenic endeavor. Add skiing legend Alan Watson, his brother Rolf and ladyfriend Delianne, Scott's brother-in-law John, and PNSA star junior Max Christman and we had ourselves an expedition party.

Necessary equipment: French press and Sportslick anti-chafe

After car-camping in various spots along the access road we all met at the ending trailhead at 7:30am Sunday morning. Filled to the brim with fresh French roast and suitably guarded against the evils of armpit chafing, I was ready to roll. We left my and Torin's trucks at the end and piled into the MOD van for the ride up to the Stuart Peak/Colchuck Lake trailhead. The first few miles of the trail were a nice warmup; a gentle uphill grade with periodic steeper hiking bits got our blood moving. After climbing for about 2 hours we reached Colchuck Lake and the base of Asgaard Pass, a 1/2 mile climb taking us up another 22ooft. This is where things got a bit askew. Alison and I had dropped behind the group a few yards, having stopped to take a few photos. When I turned to regain the pack I couldn't see them, as we were scrambling over huge boulders along the edge of the lake. I knew we had to ascend a steep gully to the Pass but didn't know which one. Because the last two times that she'd done the run it had been snowing and fogged-in, Alison couldn't tell either. So we headed up the first steep gully we saw. We had been scrambling upwards for about 45min, following the cairns that we thought were the correct markers, when I began to get nervous. We hadn't seen or heard any of our group the entire way, and despite the clear trail we were following I wasn't sure of our route. Then, looking over to the other gully, I saw our guys.

After a long traverse across the slope we regained the correct trail and started up to Asgaard. At the top, we were amazed - it was gorgeous. An almost lunar landscape with small lakes and jagged peaks greeted us, along with countless mountain goats.

The noble mountain goat...

From there on the run was a lesson in navigation; the trail followed large cairns for the next several miles and it was very easy to step out of line while trying to maintain an even running pace. A few hours later we began dropping down out of the alpine bowl to Snow Lakes, a more forested section of the route linking several rather large and mosquito-inhabited lakes. We came to find later that this was where Torin, Max and John took their 1.5 hour off-course detour.

High alpine lakes and rock slopes dominated the Enchantments bowl

Looking down on Snow Lakes

After the lakes it was a steady hour and a half descent, undulating between gradual and steep trail. After five hours of running my knees were starting to let me know they were there, and I watched as Alison's ultrarunning prowess took over and she easily loped away from me down the mountain. We reached the end trailhead after 6.75 hours on the route and figured we would be the last to arrive, given our routefinding mistake in the beginning. But walking into the parking lot we saw that a) No vehicle was gone to run shuttle and b) Scott and Rolf had clearly just arrived. We came to find out, almost an hour later when Torin and Co. showed up, that the group had truly separated after the high alpine section, and that Torin's group bounded ahead, only to be stymied by a confusing trail junction in the Snow Lakes portion. They bushwacked in search of the trail for nearly and hour and a half before regaining it, and bonking ensued en masse.

Everyone finally arrived and shuttle complete, we all eagerly retreated to our old friend Rusty's, a classic burger and shake stop in Cashmere. Another O.D. down, more mitochondria for the bank, and one more day closer to West Yellowstone. Our quest continues...

The athletes: Alison, myself, Max and Torin

Just a Sunday afternoon with the MOD Squad