Directly after NZ the team was in for some rest.  This post picks up with a little of the rest period and then last weeks training for a few of the athletes.

On our way to a 2-day vacation from specific training we passed through Huntington, Utah, which is near the Crandall coal mine.  This sign was leaning against the fence of the local elementary school.  Perspective anyone?

Our mini-vacation actually included a 4.5hour hike and climb...

And a 3 hour hike and swim in the desert canyons of Southern Utah.

One of the more interesting things we witnessed - two dragonflies mating while one eats a bee.  That's a first for me.  George Costanza anyone?

Back to work.  Double pole intervals.  Heads down, hands up.

SVSEF's Kate Whitcomb in town for some training.

Rosie Brennan - double pole intervals.  Rosie is a local skier who trained under Gordon Lange growing up and is now a member of the US Ski Team and the Dartmouth Ski Team.

Bounding intervals.  Here is the training plan for one athlete from last week:

TUESDAY:                 AM            Distance at So Ho, Classic, specific strength

                                     PM            OFF

WEDNESDAY          AM            INTERVALS: Thresh, FR, Prog  3

                                   PM            Strength (jogging warmup, down)

THURSDAY              AM            Distance Run OYO

                                    PM            OFF

FRIDAY:                    AM            INTERVALS: L4, Progression 2, Bounding

                                    PM            Double Pole Test w/ Utah (then CL specific strength)

SATURDAY:             AM            OD, Combi Roll—Run in SLC

                                   PM            OFF

SUNDAY:                   AM            INTERVALS: Double Pole (TBD)

                                    PM            Strength (jogging warmup, down)

Down between intervals.

One of the workouts was a rollerski test with the University of Utah.  Here one of the Utes soldiers-on with a broken pole tip.  If the day calls for fighting, then fight.

U of U's SMac nearing the finish.  After the D-pole test, which took about 3mins, we did a specific strength workout.  That morning we had bounding intervals.

It is good to have a coach on hand with advice and encouragement.

While we were rolling up this guy was rolling down.  This is a steep and twisting road (East Canyon) and this guy did it on his skateboard from the top.  Wow.  For what it is worth this dude is somewhere between 45 and 55 years old by my guess.

The answer?  Train hard, rest well.  Focus on only a few specific things every session and get faster every day.

ALL IN.

pvordenberg@ussa.org

(Vordenberg images)