Oct 2-Oct 6 - Thanksgiving

Well October is here!  We are still working on our base fitness (the bigger the base, the higher the peak performance). So keep up the awesome work everyone!  We had a couple of great training days, pole walking technique with Jack and a cross country trail race. Swimmers are swimming, dancers are dancing. WOW!  Congrats to Davis who even won some amazing swag - a brand new pair of Salomon trail shoes. Way to go!  The next trail race is the Halloween hustle on October 22nd - where a costume contest is involved - but you MUST run in your costume.  Parents and athletes, can we come up with a group theme?  There is a 1.5k, 5k and 10k.  Let's make a good showing - I even heard the Srs MAY be planning to attend.

This week I am really hoping to get out on the rollerskis Wednesday - weather looks dodgy as of today!

I  would love it if you to look around for some skate ski roller skis. If you dont have any, it would be wise if you can find boots both SNS and NNN so we can try to sort you out as quickly as possible with equipment we have in the house.

Monday - Rest and/or Alternate sports OR strength depending on your extracurricular (try to focus on upper body and core)

Tuesday - Hill running - can you find a hill near you and do some repeats? 5 to 10 repeats of a 1-2min hill with a lot of rest inbetween? (Include a warm up and warm down to make up about 30-45min)

Wednesday - Roller ski (weather dependent) but come with equipment if you have and helmet for sure.

Thursday - Warm up run - Strength - Cool down. (See video or do your own strength but try to create new ways to do  'same old' exercises - ie staggered hands for push ups, or medicine ball for crunches)

Friday - Rest and/or Alternate sports

Saturday - Ski striding intervals, timing and videos

Sunday - Long slow fun and Turkey eating day!!!!

Oh and I'll add Monday here in case I am in a Turkey coma Sunday night.

Monday - Rest and digest. Take your family on a fall hike and enjoy the colours.

Video: https://youtu.be/jTYxEwlEukM

I know the link won't work - I have tried a few tricks with no luck, so copy paste.

Let me know if you like these or not - or send me some to check out and together we can pick the best ones!!!!