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Junior Spring Training 4/21 – 4/25

—Note: Please reference the Junior Team Google Doc for the most up-to-date notes on weekly training—

—Note: Tues/Thurs training this week will be at 9AM due to Spring Break for area schools—

We were fortunate enough to have excellent weather for all sessions during our first week of Junior training! We got in a nice trail run at Mud Pond on Tuesday, followed-up by some soccer and pushups. On Thursday we ran a bit more and worked on foot drills before tackling an agility course at WCS, and on Saturday the hills behind Cochran’s were explored before some snow-sliding on the slopes and strength in Richmond. For a special Sunday session, a few of us got to tackle Bolton Valley on the Nordic boards as we skate skied UP to the top of the mountain (with the thrills of the trip down on the skinny skis too, of course)!

Kai and Will skating UP the DOWNHILL area at Bolton on Sunday

Kai and Will skating UP the DOWNHILL area at Bolton on Sunday (ignore the incorrect date on the camera, this was April 19th!)

Junior training this week will continue to be on foot for the most part as we continue to build some basic running comfort, general strength work and fun challenges.

Week type: Easy/Transition

Suggested additional workouts: Shorter runs (35-45 minutes, easy pace), general strength and core (pushups, dips, planks, etc), general fitness through HS spring sports

Tuesday 4/21 9AM-1030AM: Running with some basic and non-timed intervals at Honey Hollow Rd. Part paved road/part dirt road running. Expect to get a bit muddy given the road and the forecast. If you have them accessible, please BRING SHORTER/BOUNDING POLES for this session. Meet at the small gravel lot at the Jonesville bridge (intersection of Cochran Road and Rt 2): MAP 

Thursday 4/23 9AM-10AM: Running warm-up and foot drills followed by some general strength with a variety of tools: MedBalls, TRX, Ab-Wheel and more…if you have a favorite training gadget bring it along! Meet at Essex High School track: MAP

Saturday 4/25 10AM-1PM: Hike up Camel’s Hump via the Burrow’s Trail. Parents, Masters and BKL kids up for the journey are welcome to join! Meet at Brewster Pierce school parking lot at 10AM. We will carpool up to the mountain lot if necessary in order to make sure there is parking space at the trailhead. Planning to grab a pizza or two (depending on #s) afterward in Richmond. MAP

Junior Spring Training 4/14 – 4/19

Week 1 and the weather looks to be cooperating so far! Mostly running activities this week as we ease back into structured training.

Note: please always check the MNC Junior GOOGLE DOC for the most up-do-date training schedule. Remember to bring a change of shirt, a snack and water to each session…bonus points for anyone biking or running to and/or from training if it is near their hometown!

  • Tuesday: MUD-FEST run at the Mud Pond trails in Williston. Introductions, quick meeting and a run in the woods on some local singletrack. Wear trail shoes if you have them, and be ready to get dirty!

Meet at 4pm the small parking area on Mud Pond Rd (MAP)

  • Thursday: Running drills and dynamic movement games followed by some fun low-key strength exercises at Williston Central School.

Meet at 4pm in the small parking lot across from the Federated Church (MAP)

  • Friday (bonus option): Road biking in Shelburne/Charlotte. Easy-paced ride on flatter terrain, from the center of Shelburne down Mt. Philo road, down into Charlotte and along the lake before circling back to Shelburne. Approx. 15 miles.

Meet at 4pm in the parking lot of the Shelburne United Methodist Church (MAP)

  • Saturday: Running warm-up and a game of soccer, followed by strength circuit workout in Richmond.

Meet at 10am at the Round Church parking lot in Richmond (MAP)

  • Sunday (bonus option): Spring skiing? If Craftsbury is still grooming I (Adam) might make a trip up on Sunday, and if any athletes are interested in getting some late-season on-snow time I’d be happy to ski with them (note that you would still need to purchase a trail pass) Check the Google Doc above for this potential as the week progresses.

Saturday 1/3/15 BK and Masters – Craftsbury

Saturday we will ski at Craftsbury instead Lake Placid.  We’ll wait for some better snow conditions and try for another time in LP.

Saturday BK Racing Team – Classic Ski 10:30 – 12:00 with Coaches Rick and Anna
Please email Rick at rtcostanza@gmail.com if you will be there

Masters Classic Ski Workout – 10:30 – 12:00 Coach Ollie – Classic Technique with long intervals in preparation for the marathon.
Please email Rick at rtcostanza@gmail.com if you will be there

 WAXING

We will have a bench set up and some club waxes. Please be there early if you need help waxing skis.  Most likely it will be a klister base covered by hardwax.  If you have time heat in a green klister base/binder on Friday night.

HAPPY NEW YEAR!

 

 

Junior Training: please see google doc

Please visit the Junior Team google doc for the latest updates regarding training locations and times. Note that any time I update the google doc, I post the date & time of the revision at the top of the page in bright yellow letters. Sometimes I’m having to change or modify workouts multiple times within a week so I hope to keep everyone up-to-date on the google doc rather than having a static blogpost here. Thanks for your understanding!

Junior Training 9/29 – 10/12

While I still use this weblog to update our training plan, the MNC google doc is the absolute best location for current information. If plans change mid-week, the google-doc will reflect those changes. Please bookmark the above link to the google doc and visit it regularly!

This Week:

Tuesday = L3 skate rollerski intervals at the Range, 4:00-6:00pm. Also opportunity to try on Podiumwear race suits for sizing purposes.
Wednesday = Low intensity skate ski at Williston Central School, 4:00-5:45pm.
Thursday = Classic ski + speeds at the Range, 4:00-6:00pm.
Saturday = Easy distance workout, location/mode TBA. Start at 10:00am.
Sunday = L3 double-pole repeats at Mud Pond, 10:00-11:45am.

Next Week:

Tuesday = Distance skate ski @ Range plus strength. 4:00-6:00pm.
Wednesday =
Continuous running/bounding at UVM Research Forest, 4:00-5:45pm.
Thursday =
Skate ski with speeds @ Range, 4:00-6:00pm.
Saturday =
Distance classic ski @ TBA. 10:00am.
Sunday = 
Tentative: rollerski time trial (possible GMVS).

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