Arriving home from Nationals in Thunder Bay brings the Indoor Track Season and the Nordic Season to a successful close for myself. On the indoor side I posted 2:56.69 for the 1000m and 4:46.27 for the 1500m and on the Nordic side I focused on the Sprint events in the open category posting good times at Western Canadians and Nationals but not making it into qualification rounds.
The focus this winter was strength training continuing to get stronger, more powerful and increasing explosive power, improving posture and developing an overall balanced body with reduced run and ski training. The running and skiing I did within this strength program was predominantly short recovery work progressing to short tempo work.
The strength program started with strengthening the feet and balance training exercises, Isometric holds, progressing to quick movement with holds and then to plyometrics. It wasn't a steady progression, there were several set backs when I pushed too quickly but after focusing on strength for the past two seasons I feel I have balance back in terms of strength and look forward to building on this for the upcoming outdoor track season.
Having now what I feel is a good base of strength I look to continue with the olympic lifting and plyometric based strength and adding sprint interval training as outlined in the Journal of Strength & Conditioning Research to prepare for the upcoming outdoor 1500m track season.
The workouts are short and focused, keeping reps short and explosive as training to failure can sometimes be counter productive.
As the name suggests, I run and I ski and its been a busy few weeks with the Alberta Cup, City Team Sprints, the Alberta Games and the Beat the Blues Boogie.
Down in Canmore a few weeks back I entered into the open men's 1km sprint event in the hopes of cracking the top 16 and moving on to the rounds. The rounds did not go smoothly, in that I lost ground not knowing course, which is my doing, but the organizers allowed me to move forward placing 17th. In the rounds knowing the course and ready to go there were some equipment failure issues with an exploding pole. Adding to the excitement yes , but not allowing a moving on to the B final. (It should be noted with or without pole I would not have seen a B final).
Shortly to follow I went down to Goldbar Park for the City Team Sprints with the team and had another grand time getting up to speed over the 1km distance, pulling out the Master win with Patrick.
Lastly this past weekend was the grand finale of the indoor track season with the Alberta Master Championships at the Butterdome taking the top step in Master 1000m (Saturday) in 2:56.69 age graded to 2:34.70 and 1500m (Sunday) in 4:46.24 age graded to 4:09.
More importantly over the weekend, we had a wonderful day out at SWC for the Beat the Blues Boogie on Sunday. A beautiful venue with some terrific people on the trail and behind the scenes raising over $1000 for Julies fight against Cancer.
Beat the Blues Boogie
Passionate runner and nordic skier who happens to own a run & ski shop!