LHS Nordic Ski Team Blog!!

I know that I am desperately holding on the these last summer days and wanting to soak up what I've got. So here is the work out for today. Go find some wild flowers. Take your bike head out to your favorite road and go for a nice 30 - 40 min. ride.

Here is a fun way to do circuit, you can head out the green belt with your rollerskis/rollerblades and do a warm up loop then come back to the park and do your circuit there. Don't forget there are some examples of what you can do for a circuit at: http://www.uwyo.edu/ski/training/strength.html

Your work out for today is to take a book to the park along with a blanket and learn how to read. It's good to have a healthy mind as well as a healthy body!

We are on a volume week again so that means getting in some long easy work outs. So today pick the activity of your choice and go out to your favorite place and do a 1 hour work out. Enjoy!

Alright! So natural intervals are probably my favorite speed work out ever. If any one wants to meet me to do some of these bad boys I will be hitting the Happy Jack trails at 5:00pm this evening. I will start from the Tie sighting parking lot. Bring a set of poles. If not here is a break down on how they work: Natural intervals mean that you do your intervals as you do a run. So... You leave on a running loop and after you've warmed up for 20-30 minutes you do the first interval. You try to do your intervals on uphills, so the length of the interval varies with the length of the hill. You may do a hill that is 30 seconds or you may do a hill that is 3 minutes, it doesn't matter just run the uphill from the bottom all the way OVER the top. Try to vary the length of the hi...

I think that the bike path is finally out from under the water. So for todays work out you can start at the far end of the bike path do about a 15 min. warm up then double pole the whole big loop or for 30 min. Then do a short 10 min. cool down. Its a great way to get that upper body rocking!

If you are looking to escape the city life and do some good training hiking is a great way to quench both cravings. There are some beautiful hikes out at the snowies so get a couple of your friends, a map, some drink belts and head to the hills. Either Saturday or Sunday get a nice 2 hour hike in. It does a body good!

If you are really wanting a good hard work out. Head on over to the high school track. Run about a 30 min warm up and then do as many 400's as you can with out falling off your pace. Try for 10 but if you notice a big drop in your time STOP! I will be at the track at 4:00 pm if any one is interested in joining me. Have fun!

Sorry that it has been a few days sense I posted any thing, I was in Leadville for the Triathlon and the internet is a bit touch and go at my mom's house. It was an awesome race! It started out at the Rec center pool we did a 500 meter swim. There were four people to a lane so it got a little bit crazy. I was the first one out of my lane and running from the pool to my bike. As I stepped out of the pool door the cool mountain air hit me giving me a jolt of excitement. I quickly switched into my bike shoes and was off. The bike was on a beautiful course that headed down hill for at least the first 5 miles. Unfortunately, that ment that the last 5 miles was up hill. It went by fast though and before I knew it I was off on the run. A loop I know very well from high school cross country running. I was having flash backs the whole time especially when I hit the last up hill at the end of the race. I was able to finish hard and beat my time from last year by more than 3 minut...

The summer is the best time to build a strong base for you race season to come. Doing strength workouts is a hug part of that. So don't forget to get out and do a circuit. 20 - 30 min. warm up 30 min. Strength 10 min. Cool Down

I hope everybody had a great fourth! I got some much need relaxation. It is always important to remeber that rest is as important as your hardest work out. If you havn't taken a day off in a while make sure you do that. If you have been resting well here is the work out. 45 min. zone 1 Trail run

Hi all If you are feeling a little tired that is ok. We are already through one three week rotation and are headed into a recovery week. So go ahead and do a long easy work out today and then take as many days off this week as you need to get rested up. Today do a 1 hour LSD work out of your choice Don't forget to stay hydrated and wear sun block when it is soo hot out side!

I can't believe that it is July already! The summer goes way too fast. Well it is up to you, you can decided how you are feeling. If you are feeling spunky go ahead and do some natural intervals. If not you can do a circuit. If you decided on the spunky route (natural intervals), here is the plan. Do about a 20 min. warm up zone 1 Then a ladder of 2 30 sec. intervals 1 1 min. interval 1 - 2 2 min. intervals 1 1 min intervals 1 - 2 30 sec. intervals Remember to do only as many as you can do well. That means that if you start falling off your pace you are done! Have fun!