June 12-18

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    Stuart Harden

    Hi everyone,

    If you look at this week’s column in your YTPs, you’ll see there’s a capital “H” on the “week type”–can you guess what that means? Yes! Hard week! The highlight is going to be Wednesday’s 3000m time trial, the first race effort of the year.

    Training this week:

    4:45-6:00 Dryfire/running combo by Rachel’s office

    Some of you also have coach-athlete meetings this day. These will be held at the BWTC near the front desk. Check back at the meeting signup if you forgot your meeting time.

    4:45-6:45 Classic rollerski and strength in the gym.  We will go easy on the legs today to keep you fresh for tomorrow’s run.  Group split today: Males and Females.  Males Gym first, Females rollerskiing first.

    6:00-7:15 -> 3,000M run with Foothills Nordic and XC Bragg Creek at the Nakoda Elementary School Track

    Current plan: Males start at 6:30, Females start at 6:45.  Mass start run.  It is a proper 400M track, so you will be doing 7.5 laps.  Coaches will be timing, but you need to have your heartrate monitor and start a new file for the run.  This is very valuable data we can collect and help calculate your training zones.  Give us your Average and Max HR at the end of the run.

    You will be on your own for your warm up.  First year U16, start with our standard 10, 4, 2, 1, 1.  Older athletes, you should have gotten your warm up more personalized and dialed in by now. Talk to your coach if you have questions.

    5:00-6:00 Females strength with Chelsea
    6:00-7:00 Males strength with Chelsea

    10:00-12:00 Running combo (with Z4 intensity) at Shark

    “Don’t let fatigue make a coward out of you.” -Steve Prefontaine (one of the best North American long distance runners known for really digging deep in the pain cave to set new records for distances varying from 2,000M to 10,000M)

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