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We continued our spring training this past Monday with a bigger group and a few new faces.  After practicing some juggling skills with the soccer balls, we worked our way through a dryland technique progression then went for an easy run (the kids actually asked if they could dribble the soccer balls around the Range).

Double-pole armswing

I took a page out of Dragan Danevski’s playbook and we did 8 x 30″ running “intervals” at approximately 1 mile pace (pictured at the top of the blog). These are too short to be intervals, so they are more like a long speed than anything. Just enough to keep the legs fresh and remember that the point of training is to go faster. After that, we went through a handful of plyos and finished with a group stretch.

Since we only train together approximatley 1-4 sessions/wk, depending on the time of year, I want to expose the athletes to a variety of activities during our organized training. Then they can take what they have learned, and incorporate it into the training on their own. One of my biggest fears is “spoon feeding” training to the kids. I want them to learn how to do it, and to have excellent opportunities to excel, however I don’t want to force it on them. If they are required to train on their own a few days/week, then the motivation will have to come from within.

I am encouraged to hear about the new USSA CMO, hopefully he will give the nordic sports our fair share of attention and market them in creative ways. He seems to have some awareness of how easy it should be, when he alludes to the fact that everybody and their mother is nowadays concerned with health and fitness. If only we can get the big execs to believe in new marketing opportunities in non-mainstream sports.

I don’t have any interest in paying for cable TV, but I would gladly pay for 1 channel that gives me the big bike races, track & field / running events, and the nordic sports. Another option is to do what the Amgen Tour of California did with their live online video: full HD quality with almost no commercials! It put sportlemon to shame.

The Key Bank Vermont City Marathon is this week! I am participating as a part of the NENSA relay team. I’m sure lots of MNC coaches and athletes will be out there in some way. Until next week…

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First, the training plan for the coming week (7/23 – 7/29). This coming week we will focus on speed. We will do a number of workouts that include short periods of work above race pace. This past week we focused on moderate- and high-intensity workouts, which included longer durations near or at race pace.  

Monday 7/23: 8:30-10:30am at the Range. SKATE rollerski + speed and specific strength.
Wednesday 7/25: 8:30-10:30am at CVUHS. Running/bounding + speed and strength.
Thursday 7/26: 5:00-7:00pm at the Range. Classic rollerski + speed.
Friday 7/27: (bonus training!) 9:00-11:00am at Colchester High School. Erin Mallory will lead a workout called “Save the baby king”.
Saturday 7/28: 9:00-11:00am at “Our Lady of Mt Carmel Church” along Spear St in Charlotte, VT. Long classic rollerski.

This morning we rollerskied north of Burlington, with a big group of athletes and parents. All together, we had 23 athletes, 5 parents and the coaching staff! The parents either went running or cycling while we did a classic ski. After a warmup, the crew did a time-trial that was either 3 miles or 4 miles in length. The course profile was mostly gradual climbing.

This is a workout to test fitness and to give everyone an opportunity to get a steady workbout at high intensity. Rollerski speeds can vary greatly (several minutes on a course this long), so it isn’t very effective to compare times against another athlete. As long as everyone pushed hard and stayed safe, then they achieved the main goals. Results are down below…

This afternoon, MNC Coach Rick Costanza (he runs all of our BKL and Masters’ programs) and I led a small Intro to Rollerski clinic at CVUHS. We had just a handful of kids and parents, but it was still a beautiful day to be out. We set up some obstacles and slalom courses and the kids did great.

3-mile course:

1. Thomas Clayton, 18:05
2. Louis St-Pierre, 18:05
3. Kayla Servin, 18:57
4. Nikolas Baya, 20:30
5. Nigel Sarrazin, 20:41
6. Will Solow, 20:45
7. Lucy Leith, 21:50
8. Adele Julianelle, 21:54
9. Alissa Stone, 23:35
10. Claire Julianelle,  24:01
11. Ben Longenbach,  24:38
12. Destyni Travers, 29:15

4-mile course:

1. Henry Harmeyer, 17:54
2. Bill Harmeyer, 18:15
3. Liam John, 18:17
4. Sam Longenbach, 19:36
5. Ethan John, 19:52
6. Ethan Thibault, 20:54
7. Jordan Lamay, 22:49
8. Callie Braun, 23:26
9. Charlie Maitland, 23:28
10. Molly Larson, 25:16
11. Tatum Braun, 28:16 

Alissa cooling down

Bill H-Bomb finishing the time-trial

Liam Sam and Bill rolling through the beautiful countryside

Henry and Ethan passing a dairy farm

Ethan T and Jordan on their home-turf

Callie crosses the finish of the 4-mile

Charlie Maitland

Ben L, Nikolas and Nigel cruising home

Thomas leads a train

More farms

Ethan John gritting his teeth

Ethan Thibault through the barbed wire

An appropriate place to finish the time trial: Everest Rd

Gals cooling down

Cruising past some cattle

Nearing the end of the workout

Henry H-Bomb crosses the line

Jordan chasing his shadow

Kayla smiling after the time trial

Liam John finishes

Molly Molly Mollz finishes

Three athletes tried rollerskiing for the first time!

Sam L with good form near the end of the TT

Tatum asked to do the long course!

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Greetings Skiers!

Did you know?

• The Burlington-area has the highest density of the best Nordic skiers in the State
• Vermont is the best State in New England (Eastern High School Champions!)
• New England is the best region in the country (an unprecedented 4 consecutive years)
• Kikkan Randall is the BEST IN THE WORLD (2012 World Cup Sprint Champion)
• Nordic skiers are the coolest people ever (I do not have objective verification of this last one!)

I am writing to announce the Mansfield Nordic Club (MNC) Summer 2012 programs. The summer programs are for endurance athletes that want to take their training to a new level. With a fabulous group of coaches, more frequent training, and a “de-centralized” model, this should be a significant improvement over prior years.
The goals of MNC include supporting long-term development of endurance athletes. This may include skiers, runners, and bikers. We will focus on nordic ski training, however these programs could also benefit a soccer player or a swimmer. We will perform a variety of training that will include basic athletic skill development, endurance training, technique, and strength. Activities will include running, rollerskiing, bounding, strength work, hiking, and even some biking.
New For 2012:

• We will have 2 training options for this summer:

1. Development Group: This is a 3-day/week option for athletes that are newer to summertime training (Monday / Wednesday / Saturday mornings). Cost: $475 ($350 for 2nd family member)
2. Competitive Group: This is a 4-day/week option for more advanced athletes (Monday / Wednesday / Saturday mornings, plus Thursday evenings). Cost: $600 ($475 for 2nd family member)

• Weekly training in the Hinesburg-area.
• We will rollerski on the open-roads from time-to-time.

Registration:
Register online via the following link: http://form.jotform.us/form/21059308395153

Word of Mouth: please pass this information along to anybody that may be interested.
If you have any questions, please let me know.

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About 2 miles from downtown Burlington (a.k.a., Church Street) there is a sweet sandbar that runs nearly 3/4 of a mile in length. In the same vicinity are the bike path, several miles of trails, and an 8-lane all-weather track at Burlington High School. This is my neighborhood, and I invited the MNC crew here for training this morning.

We started with an hour trail run as warm-up. Then we brought the whole group together to do some leg speeds on the track: 8×30″ at 1 mile race pace. This is a workout to keep the legspeed up, yet the work bouts are short enough that it isn’t a full-blown interval workout. Many of these skiers also compete on their HS running teams in the fall — and these teams are gunning for state championships. The South Burlington boys are looking very strong in the D1 division, and the CVU gals are looking to retain their title for D1 girls.

After the track work, we jogged down to North Beach and relaxed in the water!

Enjoy the pictures:

You don’t often see signs like this while training for nordic skiing!

The boys atop the tower! Looks like Europe!

Yep, that is Burlington VT!

View towards Shelburne Point

Thomas Clayton psyched for a dip in the lake

Autumn Eastman leads the gals in a 30″ legspeed

Patrick Hickey (SBHS) leads the boys

Warm-up on the Burlington Bike Path

Atop the tower in the park – the Colchester Boys

Strength on the playground

Forrest and Henry

The pack of girls

Just another day at the beach…

Strength

Hazy view of downtown Burlington

Da Beach

Girls on the left, boys on the right

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On Mondays we train at the Ethan Allen training site – home of the Vermont National Guard and many other military groups. The benefits of this venue include paved rollerski trails with zero traffic. Once in a while, there are other benefits – such as a National Team Camp for the biathletes. While we didn’t work with them directly, just being in the presence of the best in the world generates its own buzz! The biathletes — including several current and former Olympians — were working on shooting. But at one point, I caught most of them distracted by our rollerskiers! Maybe they saw some potential??

Tomorrow we’re going to do a workout in downtown Burlington — approximately 2 miles from Church Street. We’ll finish with a swim at the beautiful North Beach!

Here are some pictures from the Range yesterday:

National Team biathletes (right) are staring at the MNC crew!!

Destyni has come a long ways already this summer – never rollerskied before June!

Alissa Stone working on the double-pole intervals

Sam “mirroring” Anna – trying to match her stride

Some of the dudes

Craig Calhoun getting forward from the ankles

Colchester boys Ethan and Nigel working on some striding drills

Forrest Hamilton finishing strong on his 4×6′ L3 intervals

The serpentine group of gals warming up

4 school districts represented here!

Another new-comer to rollerskiing – practicing the dobule-pole

Louis St-Pierre navigating the “black hole” downhill with the sharp right

Nigel running too fast for focus

Nigel practicing a section of trail that he hasn’t seen before

Sam followed by Parker – working on the specific strength repeats

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