Tag Archives | training

Mid-week update and Photos

By Adam Terko on 20 August, 2013 in BKL Race Blog, Junior Blog

As summer draws to a close, we are shifting our training focus from base & endurance and now we are adding in more moderate intensity work. We are still doing a variety of activities as well as our normal strength and technique work. Below are several pictures from our last week of training:

Eli, Lukas, Bill, Sam and Henry (L to R) practicing a sprint start today.

Abby Grab, Kate Moino and Tatum Braun (L to R) on the sprint start today

Liam et al doing skate sprints last Thursday

Parker and the gals doing some hill sprints last Friday

Sam and I doing some technique work last Friday after our run

Greg Burt, Ben Carnahan, Will Solow and Dakota Amblow (far to near)

Sam and Ben with Camel’s Hump in the background. Midway through our 25 mile Monday morning ride

Ben Longenbach, Will and Coach Rick Costanza with a view down Bolton. After ski-walking intervals last Saturday

Henry followed by Ethan Thibault and Ethan John last Saturday

Murray, Charlie and Will (L to R) praciting sprint starts

Weekly photo roundup

By Adam Terko on 10 August, 2013 in Junior Blog

This past week was a “recovery” week of training meaning we did shorter workouts, easier intervals, and a bit more strength. Yesterday we had a soaking wet run around Shelburne Farms (no photos from that) followed by a “gals-only” classic rollerski out to Shelburne Point. Today we wrapped up the week with a long distance classic ski out in the Colchester/Georgia/Milton area. Everyone in the group skied at least 15km with the oldest boys cruising approx 35km. Two of our youngest athletes — Ben Carnahan and Will Solow (ages 13 & 14) each skied a total of 22km which is just awesome! A huge THANK YOU to Monica and Alex John for hosting our BBQ today!

We’ve been lucky to have some guests training with us this week: Hallie Grossman (formerly Woodstock HS, Stratton, and now Bates College) as well as Jack Hegman (MMUHS, MNC, now UVM). Activities this past week included a road bike, classic rollerski + strength, track intervals/ski-walking/running intervals, skate rollerski + strength, running, gals-only classic ski, and today’s long-distance classic ski. Tomorrow a handful of our MNC crew will join GMVS, Frost Mtn and Woodstock athletes for the final summer installment of the Central Vermont Nordic Co-Op Series: a 32km skate rollerski around the Weybridge area!

Here are a few photos from the past several days of training:

The chicas enjoying a lakeside BBQ after the roll

Will, Hallie Grossman and Amy Bruce with beautiful scenery

Murray and the gals rollerskiing today

start of the “big boys” 35km roll

Will Solow- ski-walking intervals

Olivia Cuneo attempting a box that is 1/2 her height!

…and she makes it!!

Henry, Forrest and Ethan doing some plyos

Ethan Thibault getting his chin over the bar!

Ethan John doing a tempo run in noonday sun

the boys rolling through Georgia Plains

Juniors: Training 12/31 – 1/6

By Adam Terko on 30 December, 2012 in Junior Blog

This is a speed week with an opportunity to race on Saturday.

Tuesday = no organized training. Easy/fun skiing on your own or with your team!
Wednesday = 4:00 – 5:30pm at Sleepy Hollow. Classic ski with short intervals and speeds.
Thursday = 4:00 – 5:45pm at the Range. Skate ski with speeds and games.
Sunday = approx. 9:00 – 11:00am at Sleepy Hollow or Catamount. Low intensity ski with speeds and specific strength.

Junior Training: 11/26 – 12/2

By Adam Terko on 26 November, 2012 in Junior Blog

This is a recovery week. Please note the shorter training session on Tuesday, and our tentative plan to ski at Craftsbury on Sunday. We may need some help with carpooling on Sunday if we travel out of town.

Monday 11/26: Swix wax clinic at SkiRack. 6:00 – ~7:15pm.
Tuesday 11/27: Running, strength, and games at the Range. 4:00 – 5:30pm.
Thursday 11/29: Skate roll with speeds and strength at the Range. 4:00 – 6:00pm.
Sunday 12/2: (tentatively) ski at Craftsbury. Meet at Richmond park-n-ride at 8:30am. Return approximately 1:30 – 2:00pm.

And if you don’t already know, the World Cup season started this weekend in Sweden. The US Women had historical results on both days. Kikkan Randall and Holly Brooks finished 3rd and 5th in a 10km free on Saturday. Then they teamed up with Liz Stephen (Vermonter!) and Jessie Diggins to win a bronze medal today in the relay!!