November 15, 2009 – The past two weeks have been chalked full of intensity! Racing season is less than three weeks away and it is time to get fast! Last week consisted of a 3x(4x400m) + 4x200m track workout, 6x4min L4 classic rollerski intervals, and a 2x25min L3 mooshoofing interval session.

I gave myself a full day of rest before I jumped into a strength test the following week. I was happy to produce some improved results…indicating that my time in the gym is paying off. The test consisted of a minute of pull-ups, minute rest, minute of sit-ups, minute rest, minute of push-ups, minute rest, minute of box jumps, minute rest, minute of dips, DONE!!!! My arms were flooded with lactic acid when I finished but I set a new record!

The week progressed with another 3x(4x400m) track workout and some L4 skate intervals. Whew! its been tough couple weeks but it’s the best way to get faster!

I topped off the week with a trip to the Sawtooths. I enjoyed a few nights at a friend’s cabin where I put in a couple hours of wood-cutting, took advantage of a “natural’ contrast bath with a river and a hot-springs called the “boat box” and went for a great over-distance hike/run in the White Cloud Mountains! We ran into 1-1/2 feet of snow toward the top and lucked out with a beautiful, sunny day… but definitely a little chilly.

The count down to the first race in West Yellowstone is less than 2 weeks away! Let’s hope for some snow and we’ll be in business! This next week will contain some tough workouts but will be a fairly low-volume week. Time to bring it on!