MOTOWN NORDIC SKIER

Off the Couch...

2009-01-30T21:20:00.004-05:00

...and up north I go!

I've been feeling pretty down the last couple weeks due to my lack of activity. Due to family commitments and work over the last couple weeks my skiing has been limited to the weekends. We have a ton of snow and great local grooming and I have been forced to do a few bike trainer rides during the week :( It will be nice when the kiddies are a little bigger and I can drag them along for a ski :)

another awesome photo from www.teamtoday.org

Anyway...teammate Yvon emailed me today and asked it I wanted to head north for the Hanson Hills classic race Sunday. I've been going back and forth for the last 2 weeks about it, so I asked the "boss" and she gave me clearance to race the next couple weekends. So with very little fitness I will head for the hurt locker over the next couple weekends...for fun! My main goal is to just get out and score a few points for the team and enjoy some "man-time" with the boyz.

So their...I'm committed over the next 2 weekends to do a classic race and a skating sprint race. I won't reach my goal to do 5 races this year...but I will have at least 2 plus the relays at the end of the season. Improvement over last year for sure, when I did zero races.

So get up off that couch and get up north for some XC ski racing!! You'll be back in time for the big game...

2009 Michigan Cup...

2008-12-13T21:58:00.006-05:00

...wow is it really almost 2009!? The 2009 nordic ski season is shaping up to be an awesome one. Is everyone on snow already? I think the whole state has been skiing for a while. I know here in SE Michigan we have been sliding around for close to a month, is that right? Are we getting back to the winters of the late 70's?? I sure hope so...it makes living in SE Mich somewhat bearable in the winter when you can actually get out and ski :)

Well....onto to the 2009 Mich Cup predictions. Its going to be one of the greatest Cups ever. Everyone is on an even playing field this season as their has been a fair distribution of the white stuff all over the state. I say winter is here to stay and we have a battle on tap every weekend for the new few months. Lets get ready to rumble!!!

OK...on the men's side we have a bit of the same ol' same ol'...will these old guys ever give way to the youngsters? Doubtful...the kings of the cup will not give the crown away. The kids on the tour will have to fight for it if they want it. Wait a sec....do we have any "kids" on the tour?

2009 Men's Mich Cup

Milan Biac(tie, but Milan wins the tie breaker)
David MacLean(tie)
Todd Vigland
Denny Paull
John Gravlin
Andrew Triebold
Cliff Onthank
John Morgan
Steve Smigiel, Jr
Dave Fanslow

I hope all you guys have been training!? Others I see close to the top 10....Yvon DuFour, Dell Todd, Mike Muha, and maybe Christian Byar??

Now for the ladies.... Last year I missed the boat with a very fast lady and I hope I don't repeat that again this year.

2009 Women's Mich Cup

Tracy Hardin
Kellie Kirk
Emily Flynn
Kelly Mikolajczyk
Amy Todd

The team standing will see the cream rise to the top with a new face coming out on top at the end.

2009 Mich Cup Team Standings

Hanson Hills/CCSS
XCSkiHQ
GRNST
NSR
SS

Hanson Hills will have the numbers as well as the speed to take the 2nd edition of the Brumbaugh Cup.

Remember this is all in good fun....no offense to anyone that I left off the list. To all thinking about doing a race this season...just do it! Join a team, get in 5 races and have a few beers at the relays with some of the greatest people on the planet....NORDIC SKIERS!!

Be safe and train hard...see you on the white stuff!

Pssssss.....

2008-12-10T23:42:00.003-05:00

....that's the air hissing out of my training for most of November :( I was rolling pretty well up until the time change then I went into hibernation mode. So, not too much excitement to write about. We have had snow for close to 3 weeks now, so that has been great to get out on the white stuff on a somewhat regular basis.

All the talk of the "Big 3" "bailout"/"loan" has been rather entertaining. Working for GM, I can tell we have made huge changes in our product line and cost structure since I started in 1999. If we were still at those levels of employment and structure we would be done already. All the talk about how inept the leadership is just plain false. Sure, we have made some really bad decisions but people need to look at the cars on the dealer lots TODAY and tell me we are not as good or better then the transplants. The thing I love the most is how their is ZERO coverage of the huge mistake Toyota made in launching their brand new BILLION dollar Tundra plant in Texas at the exact time gas prices skyrocketed this year. Why is that not plastered on the front page of every newspaper? Why is Congress not calling for Toyota's CEO to step down for such a terrible business decision. Man if a US company had made that move we would have been cooked by the media. Well...maybe nobody, not even the mighty Toyota could see the gas price rise on the horizon?? And if you want to talk GREEN, take a look at GM's hybrid bus's that are in many US cities....that save way more in emissions than all the Prius's ever made. GM made a choice to go after bus's first with our hybrid tech to make the biggest impact on the problem...emissions. I guess that's really not newspaper selling news though is it.....do some research, check out the facts. Anyway....my rant is over. If any0ne is looking for a vehicle I can give a GM discount to 2 people...

Next up I'll have to think about the 2009 Mich Cup predictions...

Testing...1....2...3...

2008-10-11T03:03:00.004-04:00

Friday October 1oth was test day on the old NSR Duathlon course. It has been about 8 weeks since my last test on the same course. I have mixed emotions about this test as I felt slow and not 100%. I did the test after work and did not do a great job of keeping up with my hydration at work today. The good news is that I bested my time from 8 weeks ago by 40 secs on the run and 45 secs on the ski. That is pretty impressive for not feeling very good during the effort.

another great photo from teamtoday.org

Training has gone pretty well over the past couple months. Not impressive by any means but acceptable for a dad, husband, and full time employee. I've been trying not to worry about missed workouts and just try to focusing on getting in some training whenever I can. That usually works out to around 4 days a week. Lately I've been hitting it pretty hard when I do get out due my low volume. It's fun getting out and going hard and trying to best times from the old days on way less training. The main thing I have been missing from the schedule has been a longer run or ski workout. If I do get out for 2hrs its usually on the bike. I'll have to work on that this fall as the snow gets closer I need to build up to some 2hr skis and maybe a run or two. I've done well with intensity over the last couple months, now I must focus the next 6 weeks on endurance and then in December turn the focus back to intensity. I was going to race a few cyclocross races in the next month but I'm wondering if that will distract me too much from my main goal? We'll see...

I'm hoping for a good winter as I'm looking forward to my 5 Mich Cup races I have planned for the 2009 season. Need to stay healthy and focus on the goal in the next couple months. Work stress and uncertainty in the economy will also play a factor in the next few weeks. Need to focus on diet and sleep.

My planned races for this season are:

1. Holiday Classic

2. Chestnut Valley FS

3. Garland Classic

4. Hanson Hills Classic

5. Mich Cup Sprints FS

6. Mich Cup Relays

My goal is five races plus the relays. These races fit in the best with my training. They are short and outside the first 2 they are easy day trips from home. The first 2 fall into my 2 week X-mas break and this should make getting to the races alittle easier. We shall see...now get out and SKI!

Keep the eye on the prize...

2008-09-02T23:23:00.003-04:00

I've been really having trouble focusing on what I want to do in the next year when it comes to skiing and cycling. I want to get back into racing in both but that is just not practical these days. One week I'll commit to skiing totally then the next I switch back to wanting to be a bike racer again. I wish I could make up my mind. Eventually I will...this past week I have been a skier! I got out rollerskiing(mostly double poling) 3 times in the last 8 days. It has been nice and I feel stronger already. Its definitely more work than riding or running as my heart rate shows when I'm skiing.

I'm really having fun with my Garmin Forerunner 305 this summer. The picture above is from a screen dump from Motionbased.com. It's from the "Dot Race" function they have. It allows you to take 2 workouts and conduct a virtual race. Check it out. That's one of the cool things about the Garmin. The one thing I do not like is too much feedback. I'm always checking it to see my pace, my average pace, my HR, etc. Instead of going out and skiing for an hour I find myself trying to best my times from previous workouts. I need to start using my old watch and just record my time out, but what fun would that be!

Well...things are pretty darn good on the training front. I started September off in style as I rollerskied for 45mins and then rode the Mtn Bike trail at Island Lk afterwards. I felt really solid throughout the workout. I'm finally starting to feel like I have alittle base again. If I can keep it up over the next couple months I should be in good shape once the snow flies. My biggest problem will be trying to stay away from all the fun cyclocross races in Michigan this fall!

Testing...Testing 1, 2, 3...

2008-08-24T23:14:00.002-04:00

Don't ask me why, but as I got ready to go for a road ride today, I changed my mind and decided to do a test on the old NSR Duathlon course. I packed my running shoes, ski boats, rollerskies and poles, and some post workout clothes and headed to one of my favorite local training grounds Island Lake State Park. I arrived at the park and drove back to the River Bends parking area and got ready to run. I did a short warm up loop and tried to remember the TT loop...it took a few moments to recall how the course actually went but after a few minutes it all came back to me. I felt OK on the run, not great but I kept a nice steady pace. On the second loop I could feel I was going pretty slow on the climb, so I need to work on the hills and endurance over the next few months. I finished pretty strong and came in with a 22:12, not too bad. My best time from 2004 was 20:51, so I was happy I wasn't way slower. Room for improvement as the fall training progresses.

I took a 10 minute break and got dressed to rollerski. After the run my ambitious plan to follow it with a rollerski wasn't sounding like that great of an idea, but I stuck with my crazy plan. The fact that it was only my 2nd rollerski of the summer didn't help with my confidence. I finally geeked myslef up thinking of old Gunda Svan quotes and clipped into my ProSki C2's. I actually felt pretty good once I got rolling. My HR was high but that is to be expected since I have very litttle upper body work in so far this summer. I kept a nice even pace and crossed the line in 20:52. Not bad since my only other time on the same course back in 2004 was 20:52?! That's pretty encouraging since it was only my second time out on the skis. Back in 2004 I had rollerskied a fair amount before I put up that time. I did a lot of skating that summer and fall on my fast ProSki S2 rollerskis, maybe those are too fast to give the upper body a good resistance workout? This year I plan to do mostly double pole on my rollerskis, so maybe that will help come winter?

Good news from the Farmers Almanac for this winter -
"The Midwest and the Great Lakes will see above-normal snowfall, especially during January and February, the almanac predicts."

I hope they are right!

Well, I plan on doing a Run/Ski TT every 4 weeks as a test this fall. The next one will be on September 21st, so come on out and test yourself.

Finally...

2008-08-09T21:29:00.004-04:00

....got out for a rollerski this morning, and it felt good, really good for the first time out this summer:) I parked at the new mall at Lee Rd and hiked into the back of Island Lake State Park. I arrived at 6:35am and was skiing by 6:45am. The park is closed at that hour so the road was quiet and free of cars. I took it easy and tried to work on good technique. I was surprised I could stride out on each leg with pretty good balance. I worked on "shooting the foot" and complete weight transfer. I spent 85% of the time double poling, which I'm sure I'll feel tomorrow. It was a positive day and I'm actually looking forward to rollerskiing?! Look out this could be dangerous :) I may actually up my plan from one day a week in August to 2 days a week?

I'm pretty happy with my training lately, still lacking in the upper body department but overall my fitness is improving. Usually I don't run in the summer due to the heat, this year I have kept up running 1-2 days a week and I think that has really helped keep the engine "tuned" up. Cycling is fun but you are sitting and not supporting your body so its not as taxing on your aerobic system. Dropping down to 170lbs(from 180+) has also done wonders for my running as well. I have 5 more pounds to go and I'll be as close to race weight.

So, the big focus for me over the next couple weeks will be sleep and hydration, as well as rollerskiing! I've been staying up too late and not getting my 7-8hrs of sleep a night. I also have not been keeping up with my fluids at work lately. This will have to change....I really need to refocus on my diet as well. I have done really well over the summer months but I'm starting to get lazy in my food preparations. So, on top of trying to keep up with my training I must focus some attention on the little things and complete the package.

Only 20 weeks until the Holiday Classical race, time to bust out the rollerskies!!

Rolling...

2008-07-24T22:35:00.006-04:00

...consistency is the key and that is what I have been lacking for a while in my training. The last couple months I think I have changed that pattern :) I finally have been able to get into a somewhat regular training routine and I'm starting to feel like a (part-time) athlete again. The majority of my work load has been cycling and running, but I've started to add in some core and I actually have my rollerskis and poles out in the garage. The goal now is to get out on the rollerskis once a week in August, twice a week in September and 3 times a week in October. After that we'll see how things are going.

I have reached double digits on my weight loss which is also helping me feel much better when out on the bike and especially on the run. I'm down 10lbs in the last 9 weeks. Its amazing what exercise and eating right can do for you! My goal was to hit 165lbs by September 1st. I have 6lbs to go and about 6 weeks to do it so it should be a very realistic goal. Finally, I've been trying to get back to 165 for a couple years without much luck. I will do it this time. Not like it is a magic number or anything like that. I raced in my 20's at 165lbs so I know that's where I need to be to be somewhat "fit". Although, back then I probably had 10lbs of extra upper body that could come in handy this winter. So, realistically 160lbs is where I really should be until I add some mass on the upper bod. Anyway...slowly we will get there. I have drawn the map to where I want to be. Now I just have to put one foot in front of the other and slowly work to the destination. I will get there eventually!

Again, things to focus on this month...upper body. Need to ramp up my core strength workouts and get out on the rollerskis. I also need to slow down on some of my workouts and quit trying to "beat" the last workout times and paces. This is the downfall of the Garmin 305 GPS :( When you are super competitive(like me) too much feedback can be a bad thing. I need to get back to old school training where I strap on my watch and head into the woods for an hour or two. No mileage to worry about or how fast I'm going. The Garmin has its place but it can make you push alittle harder then required at times.

Hey the Mich Cup meeting is next weekend! Looking forward to the 2009 schedule! My main goal right now is to get the general fitness back and get to 5 races + the relays. I also would like to bring the NSR duathlons back to Island Lake this fall if their is some interest? They were fun and I think it would be good for the team. Maybe an end of summer nordic tri? Run, bike and rollerski? Let me know what you think??

Focus...

2008-06-26T21:23:00.004-04:00

...things have been going pretty well on the training front for the last 6 weeks or so. I've been averaging 4 days a week of training....whoa, not huge, but a good start to the "prep" phase of my program. I'm just happy I've dropped 7lbs and I can run at more than a fast walking pace without killing myself. Last week I did an impromptu pace workout and ran 7:14 and 7:30 miles at Kensington, which is pretty good for 6hrs of running so far for the year. Once I drop another 8-9lbs I'll be able to cruise at sub 7min pace no problem :) Most of my training has been on the bike so far with a run thrown in for good measure. Still lacking on the upper body front. That will be changing in the near future as I plan to hit the rollerboard a couple times a week and add a rollerski in as well. I'm actually looking forward to getting my upper body back in shape after being away from serious skiing for some time. Getting to 5 races in the 2009 Mich Cup is still the primary goal. I may throw in a couple running races and a few cyclocross races this fall for "fun". We'll see how the rest of the summer goes, but so far so good :)

Think technique....

Getting serious....

2008-05-26T21:49:00.004-04:00

I think I finally have snapped out of the funk I have been in for the last year or so. My motivation to be a healthy, active person has seemed to have returned. For the last 10 days I've been eating "right", getting lots of rest and more regular with my exercise :) I've even dropped 3lbs in the last week...that always helps on the hills. Once I drop the other 10-15 lbs. of extra "fuel" I'll be feeling awesome! My focus for the summer will remain to get fit....total body fit. I will continue to focus on getting into a regular routine and hopefully by fall I've be able to start with some more intensity.

Spring...

2008-05-05T22:09:00.005-04:00

...is allergy season. The last couple of weeks have been pretty rough on the sinus front. To top it off I've developed a nice cold/sinus infection. One more antibiotic to go and back to Claritin for a few more weeks.

(photo from - http://raysweb.net/photography/)

Yesterday I had a nice road ride at Kensington and Island Lake. Really felt nice and enjoyed my time of the bike. I'm looking forward to an increase in volume over the next few months. Its May so I'll be adding a rollerski to the weekly mix. I've been looking into a lunchtime workout routine that should help me with my training frequency. I just need to get my bosses approval. It would have me working out at lunch Tue-Thu. Eventually, it would look something like - Monday=core strength, Tue=1hr rollerski, Wed=1hr road ride, Thurs=1hr run/core st, Friday=dirt road ride, Sat=early am 2hr ski, Sun=2hr ride. That would give me an hour of core, an hour of running, 4hrs of riding, and 3hrs of skiing. Not enough running, but as fall approaches we will convert some of those riding hours into running and skiing.

Anyway...all I have to do now is execute the plan and I'll be back into some kind of ski shape come winter...easy enough, eh!?

Game On!

Reflexion...

2008-03-08T08:01:00.010-05:00

Work, kids, work, work, work.....have taken their toll on my athletic pursuits this winter. Unfortunately work has been extremely busy since last summer and I have yet to develop a consistent way to get out and train on a regular basis. Winter is especially tough with the short days and it being more difficult to drag the kids along for a ride/run. I'm not sure how I can get back into top ski shape but it will be fun trying to juggle life and get some fitness back. I've been almost a "normal" person for the last 6 months and I don't like it! I miss the 2hr skis, trail runs and 3hr bike rides. Right now I'd be happy just to get out 6hrs a week. So, I have scaled back my expectations and look forward to building some base throughout the spring and summer months. Getting fit again is the goal. Becoming a regular again on the Mich Cup circuit in 2009 is the stretch target. Hitting the Top 15 in the Mich Cup Sprints next season would be priceless!

Observing some things this season in the Mich Cup have really inspired me. Seeing guys like John Gravlin and Cliff Onthank place in the top 3 in several races is quite remarkable for a couple guys in their 50's! I'm glad I have 20 years to catch up to them! Seeing the names Ernie Brumbaugh and Dick Fultz in the results sheets is equally remarkable. You guys are my new hero's! May you have many more years of Mich Cup racing ahead of you. And finally the Todd family is some thing I hope I can achieve someday. Traveling around Michigan enjoying nordic skiing and racing some Mich Cup races. Way to go Dell, father of two and breaking the Top 5 twice this season, nice work my friend! In a few years I hope to follow your path, if I can at least get the family up and out skiing that would be great and if I can hit the Top 20 on a regular basis that would be awesome! Other's that have inspired me this season, the Dawson family and of course Mike Muha and his great skiing resource, Nordicskiracer.com....keep it up Mike we all appreciate your hard work.

Things I need to focus on in the next 2 months: 1. doing something everyday, even if its a 15min core workout. 2. build a new rollerboard, gotta get that upper body back. 3. get more running in, need to build up the aerobic system and running is one of the best ways to do that.

I know what I need to do to get back into good ski shape, that's the easy part. The hard part is juggling my crazy job, my playful kids, my athletic interests and my beautiful wife(not to mention keeping up a house) all into a 24hr day. Buckle up is going to be a fun crazy ride this year!

WTF!?

2008-01-14T22:24:00.000-05:00

Tell me this...how do you get over 13" of snow in January and lose it all in one weeks time?? Its easy, you are born in SE Michigan and therefore you are stuck here with this crazy weather! I still can not believe the amount of snow we had. I would have bet good money(and lost it) if you would have told me it would all be gone in one week. It was up to 60 deg with rain last week. I guess this is all my fault for messing with Mother Nature. She definitely wins the war. Lesson One - don't F--- with Mother Nature, she will always get the best of you. Lesson Two - worship Mother Nature, treat her like a queen and she may treat you to some snow.

Things on my mind this week -

Ernie Brumbaugh, did you really race Saturday? Hope you are recovering well.
Dick Fultz - hope you are doing well after your surgery.

And finally - John Gravlin(aka coach). Great to see your back to ski racing and still kicking butt at...um....53!!

Thanks!

2008-01-01T14:27:00.000-05:00

I guess quitting my quest to nordic ski this winter has worked wonders for our snow totals. We were smacked with 13" of heavy snow here in Hartland last night. Yee-haw!! Its great and the whole family was out this morning bringing in the new year...yopper style :)

Snow banks are getting high!!

I'm not really sure who really won this battle between me and mother nature? As I spent 1.5hrs shoveling my driveway this morning I was wondering if she was out there laughing at me? I guess when I'm out skiing this week I can share in her laughter! I guess I will have to put my bike racer dreams on hold for at least a week while I enjoy some skiing. Hopefully that long range forecast is not correct and we hang onto this white stuff for a while.

Get out and ski!

I QUIT!!

2007-12-27T12:38:00.000-05:00

That's right....I quit as a nordic skier is SE Michigan! I'm off work until Jan 2nd and I was really looking forward to some skiing close to home since we had over 8" of snow over a week ago. Now we have nothing. Yesterday, I actually got outside for an hour bike ride it was so nice out, 38 deg and sunny. It was on that ride that I decided to be a bike racer. With this decision I hope the rest of the winter is just terrible for riding. I figure I'll try alittle reverse psychology on mother nature. So I figure I can't lose, if the winter is mild with no snow I'll be all set come spring time. If we have tons of snow and cold then I get out and ski a bunch :) So I have made this decision for all us stuck in SE Michigan with no snow. Come on mother nature...bring it! I'll be really for whatever you send my way!

2007-12-21T21:05:00.000-05:00

2008 Michigan Cup

What will the 2008 Michigan Cup nordic ski race series bring us this year? Good question, but if the snow keeps up like this then we should all be in for some winter fun!! I believe this will be one of the most exciting Michigan Cup seasons ever! We will see another nail biter in the Men's division and the team competition will be even closer then last season. I think you will see some old names return to the top of the series. I wouldn't be surprised to see a guy named Gravlin in the top 3 in any classic race and that Biac guy is always up front in any race. On the team side we will see 5 teams all with overall victory within their reach going into the season ending relays. I predict a huge turnout at the relays since things will be so close...huge! 2008 is here, lets get ready to rumble!!

MEN
1. Milan Biac
2. Steve Kuhl
3. Hugh Pritchard
4. Dennis Paull
5. Joe Bettendorf
6. Todd Vigland
7. Christian Byar
8. Yvon Dufour
9. Dell Todd
10. John Gravlin

WOMEN
1. Amy Todd
2. Julia Pritchard
3. Emily Flynn
4. Joann Cavaletto
5. Gussie Peterson

TEAMS
1. Hanson Hills
2. GRNST
3. NSR
4. Cross Country Ski HQ
5. Strait Striders

Please take no offense to any of this as its all just for fun and I have no idea who has been training and how much. This is a total guess for the most part.

Feel free to post your predictions.

Have a Happy Holidays and GET OUT AND SKI!!

SNOW?! Part II

2007-12-15T07:32:00.000-05:00

Maybe they will get it right this time?

Six inches of snow would be great as skiing around here would be pretty nice. We are thinking of heading north next week Wed to go for a ski, but if we have skiing here than that is even better ;) I'm trying not to get too excited since they have really missed the track of the last 2 storms, but I think we will be skiing tomorrow!

SNOW?

2007-11-22T00:02:00.000-05:00

(another great photo from US coach Pete V. check em out at www.teamtoday.com)

Maybe a birthday/Thanksgiving ski tomorrow??

Snow Advisory

INCLUDING THE CITIES OF...HOWELL... PONTIAC 1112 PM EST WED NOV 21 2007

A SNOW ADVISORY REMAINS IN EFFECT UNTIL 10 AM EST THURSDAY.

RAIN WILL MIX WITH AND CHANGE TO SNOW AFTER 2 AM. SNOW WILL CONTINUE OVERNIGHT BEFORE TAPERING OFF TOMORROW MORNING. SNOWFALL ACCUMULATIONS WILL RANGE FROM 2 TO 3 INCHES ACROSS THE NORTHERN PART OF LIVINGSTON AND OAKLAND COUNTIES...TO AROUND 1 INCH ACROSS THE SOUTHERN HALF OF THE COUNTIES. BREEZY WINDS ARE ALSO EXPECTED OVERNIGHT WITH SUSTAINED WINDS OF 15 TO 20 MPH AND GUSTS AS HIGH AS 30 MPH.
WARM GROUND TEMPERATURES WILL HELP REDUCE ACCUMULATIONS ON PAVED SURFACES WITH THE HIGHER AMOUNTS EXPECTED ON GRASSY OR ELEVATED SURFACES.

HOWEVER... ANY HEAVIER SNOW SHOWERS WILL STILL BE CAPABLE OF PRODUCING QUICK ACCUMULATIONS ON ANY TYPE OF SURFACE AND CAUTION SHOULD BE EXERCISED WHILE DRIVING.
A SNOW ADVISORY MEANS THAT PERIODS OF SNOW WILL CAUSE PRIMARILY TRAVEL DIFFICULTIES. BE PREPARED FOR SNOW COVERED ROADS AND LIMITED VISIBILITIES...AND USE CAUTION WHILE DRIVING.

Happy Thanksgiving!!

TAHOE!

2007-10-31T21:39:00.000-04:00

Yeah...I'm still alive. Finally getting back into the blog. As we get closer to snow I'll try to keep it up a bit more. Looks like a few people may be checking in so I should try to at least update this thing weekly. Let me know if it is somewhat interesting. Anyway...we spent 5 days in Lake Tahoe a couple weeks ago. We had a nice trip, short and sweet :) We arrived in Tahoe on Saturday afternoon and Sunday morning we had a nice breakfast in town(South Lake Tahoe). After packing in a very nice vegi omelet we made our way to the Mt Tallac trail head. Our plan was to hike the 9735 ft peak of Mt Tallac. Me and my wife, my 2 cousins and their significant others( and my cousins 2 dogs) began the 4.5 mile/3200ft ascent under bright sunny sky's. The hike was very nice and offered excellent views of Lk Tahoe as we slowly made our way up the Mtn.

I felt very good as we continued to climb even though I could feel the lack of oxygen as we gained elevation. Once we got over 8000ft the altitude began to take its toll and I was soon forced to a flatlander's pace. I don't recommend going from sea level to hiking a 10,000ft peak in 24hrs but you gotta make do with such a short trip. It was somewhere around 9200ft that I had to lighten the load and leave the vegi omelet on the Mtn. After a quick breather I continued the remaining 500+ft to the summit. It was well worth the views once on the peak and of course I had to sport the NSR.com hat in our summit photo.

The hike down was pretty amazing as you had Lk Tahoe as a view on much of the return trip. The next couple days we spent getting out for a nice morning hike from my cousins house(she backs to National Forest land) and a couple of nice Mtn bike rides right out the door. I'm definitely jealous of the location my cousin gets to play in. Running, hiking, snowshoeing, xc skiing and mtn biking right out the back door, must be nice to be a DR :) She also has a nice hot tub on the back deck . It was great to sit out there and star gaze after a tough day on the trails!

It was nice to get back home to the kids as 5 days without them was kinda tough, but we all made it through it OK. We also all got sick and I've spent the last couple weeks trying to shake this funk. This is the second illness I've had since Labor Day and it has really sapped most of my fitness. Even though my fitness is not their I still plan on helping the team out this winter by trying to get my 5 races in the Mich Cup series. If I have to walk around the course I guess that's what I'll do!

For all you techno geeks out there, here is the dowload from my Garmin 305 shown below in Google Earth. Check out the link - http://trail.motionbased.com/trail/activity/4249542 just below the little map, click on the Google Earth link and it will dump our route on the Google Earth map. Its pretty amazing stuff!

Say it ain't so....

2007-07-24T21:51:00.000-04:00

...Vino!?

In case you have not heard, Tour de France star Vinokourov tested positive for a blood transfusion after his TT win last Saturday. I'm not totally surprised. I've been waiting for another doping scandal to break....I was starting to hope we would make it through this Tour without a positive. Its too bad, cycling is really getting a bad rap with the media. I just wish we could test the NBA, NHL, NFL and the MLB players to the same level as cyclists....we would have no sports left! Anyway....hopefully cycling will get better from this...these guys are still awesome athletes...dope or not. I wonder if we should start testing on the Mich Cup circuit...that Muha guy is definitely on something ;)

Anyway...I had a rough 10 days or so with no real training. I worked about 20hrs of OT in a week and a half. Two Friday's ago I didn't leave work until after 9pm! That was after I got their at 6:30am! This week has seemed to be more manageable. I got out for a nice 1hr ride yesterday and tonight I ran a 4 miler from the house. I felt pretty good running....kinda hot and probably went too fast, but it was somewhat fun for a run. That's the beauty of my current training plan. I can go out and hammer today because tomorrow and the next day I may not be able to get out. So if I feel like giving it alittle gas, I do.

After my slight mid month lay off I'm feeling rested and ready to jump back into it. I'm still struggling with what I want to do when I grow up. Biker, xc skier or duathlete?? Maybe I'll have to settle in as an awesome dad and husband, and part time middle of the pack athlete?

As the saying goes...."Life is Good"

7 out of 9....

2007-07-08T12:34:00.000-04:00

...finally feel like the ball is rolling on my training again. I've exercised 7 out of the last 9 days and the 2 days off I was thinking of what I was going to do the next day. Motivation is back and I'm looking forward to the fall duathlon and some cyclocross races. Overall a good week, but still need to get the core strength routine going. Baby steps for now. If I can keep this up for the next couple months I'll be back into the habit of keeping healthy.

The next weekend will be a challenge as D does her MS150 ride and I'll be home solo with the kiddies. Flexibility is the key....

Feeling Good!

2007-07-02T21:26:00.001-04:00

Well...last week was not that special by any means, but I had a moment. I did nothing Mon-Fri, but had a nice 2:45 ride on Sat. and followed that up with an 1hr spin on Sunday. Great weekend! As I was riding on the rail trail in South Lyon on Sunday I passed a family of 4 walking/rolling along the path. It was mom, dad, grandma and a little boy around 3. The dad looked to be paralyzed and was in a wheelchair. It hit me then...I can ride, run, ski whenever I want because I can. That guy would probably give anything to get out of his chair and run like a mad man down that path. I decided then that I must do something most days because I can, for that guy stuck it that chair.....because I can. I thanked God as I rode along for giving me my health and a healthy family.

I followed up a good weekend with a morning run with Leah in the jogger and D. Watch out...3 days in a row, its been awhile since I've done that! Pretty sad, eh. Well...having this week off will be good and I will try to be active everyday this week. I felt good for not running in so long. I actually felt better towards the end...we jogged slow but it was a good day for the mind and body.

Things to focus on this week, working out, diet, family and odd jobs around the house. Motivated for the duathlon at Kensington this fall. I have July, August and September to gain some fitness. Wednesdays workout will turn into a brick using the bike course from the duo followed by a brisk 5km run. That run after the bike is always a killer :)

Ahhhh...

2007-06-24T21:57:00.000-04:00

....crap!

That is about how last week went for training. Some extra craziness this week caused me to miss a few workouts. Also, a potential big life change added some stress this week. More to follow on that as it progresses. It could be a good thing for the bank account, but could also mean even fewer hours to get in training....it will be a tough decision either way...if I get an offer?

I did get in 2 rides this week, both were somewhat intense. Thursday after my interview(hint) I stopped at Kensington for a ride. I decided to do a Tour of Kensington Valley TT. I'm not sure why as it was very windy and I was feeling alittle baked from all the questions. My time was about 5 secs slower than last month which I tried not to focus on as the wind was definitely a factor...we should see big gains next month! On Sunday I got back to Kensington for another road ride. I did the course for a duathlon that will be held there on Oct 7th. It will be a 5km run, 20km bike and another 5km run. Ouch...the course is tough. I rode a steady tempo and averaged 19mph. That speed would put me around 20th out of 270 bike legs on the same course at last summers triathlon. Not bad, but I don't think I could run very far or fast after today's test.

This weeks focus will be finding the times of the day when I can schedule workouts that will be a sure thing. It looks like I may have to go nocturnal?! Goals this week will be the same as last, 1 ski, 1 run, 2 core, and 2 bike. With work getting crazy it should be interesting....

It's on...

2007-06-13T19:24:00.000-04:00

This week starts the official plan for the 2008 Michigan Cup. I'm trying something new with my limited time schedule. My plan reflects a 3 week cycle oppose to the traditional 4 week cycle. The theory is with 2 build weeks and 1 rest week I will be more rested. Having a lower volume week every 3rd week will also be good for getting projects done around the house and spending more time with the family.

Today I got out for my first rollerski of the summer. Ouch! 90 deg. didn't make the best day for a ski. My goal was to take it real easy and work on technique(CL), but the horse flies found me and I had to boogie back to the car. I guess I'll have to stay at Kensington until the flies die down at Island Lake(or just ski faster). What a wake up call today was. I've been biking fairly regularly since spring but once again that is not skiing. Skiing takes such a huge aerobic engine. Biking you have the benefit of supporting your weight while your moving. Skiing you have to balance as well as propel yourself forward with your upper and lower body. It really doesn't get much better for a total body workout. As they say, a picture is better than a 1,000 words....

This great shot of Kikkan Randall from the TeamToday website(Pete's photos rule!) is a great display of what XC skiing can do to a human body. Amazing....people pay big money to have a body like that and all you need is time and alittle snow! Well...its not that easy, but the bottom line is that XC skiing will make you fit as can be. So, why don't more people ski? I guess it doesn't come in pill form? People would rather spend their time and energy on the latest fad diet or plastic surgery then trying to do something that will truly get you down to your fighting weight(and be fun at the same time?!). Anyway...

So the plan for the next 3 weeks is to get out for 1 ski and run per week as well as 2 core and cycling sessions per week. If I can stick to that I'll be happy! In July I will add another ski session and then I'll start scaring myself. My goal is to starting blogging once per week over the next few months. Goals for the ski season are to race 5 Mich Cup races plus the relays. Main goal is Top 15 in the Mich Cup Sprint Race(hopefully its warmer this year!).

Off the couch....

2007-03-21T20:00:00.000-04:00

PARTY TIME!!

The 2007 Michigan Cup ski series is in the books. I made it to one race, the season ending relay races at XC Ski HQ in Roscommon. It was a great day with a great job done by Bob Frye and his staff to put on another great season ending party/race. Team NordicSkiRacer.com narrowly missed the overall victory in the CUP by a mere 900 or so points. We just didn't have the numbers. We won the individual men and women's titles as well as 6 of the 12 relay categories.

My own individual relay leg was very fun and will spark some motivation for the upcoming 2008 Mich Cup Season. After having pneumonia in late December and not doing much all winter I was slightly nervous about racing again. I skied only 5 times before the relays but I felt very motivated for some reason? I knew since I was lacking so much fitness I could not push myself too hard. I had to stay in my aerobic zone and keep it steady or I would never recover. My race went very well considering having zero fitness. My time put me something like 50th out of the 100 skate legs, or 21st of the 50 second relay legs. Not very impressive for me, but very impressive since I have not trained much since November. It also gave me some confidence in that I could still push it and being so sick hopefully won't hurt me too much in the long run. Check out the DATA , click the speed link to the left! 27mph in a xc ski race?!

So...I just need to focus and stick with the plan for 2008 and the goals will come easy. The training is the easy part...the hard part is actually getting out to train :)