Thursday, February 4, 2010

CAN(we ask for)MORE?

I've spent the past week in the nordic skiing paradise of Canmore, Alberta preparing for the pre-Olympic World Cup races. This is just my second World Cup experience (both as an athlete and a spectator) and I'm fired up to be here. The sunshine, warmth, and perfect tracks make it easy to enjoy the preparation process. In times like these I forget about all the days I spent rollerskiing on busy roads in the rain and sacrifices I've made for training and think, "there's nothing else I would rather be doing with my time right now". Here are a few Italian skiers making a climb up "the wall" which is steeper than it looks. We are staying in the same hotel as the Italians and are having fun picking out all the famous superstars skiers, many whom I've only seen in Olympic or World Cup videos. Canmore is the home of the 1988 Olympic games. They have completely reconstructed their trails since that Olympics and have created some of the largest, most sustained climbs I have ever seen. Katie Ronsse taking a breather. Its easy to train too hard during recovery workouts when surrounded by the World Cup buzz. Luckily I have discovered a few tricks-- either stop for photo ops when on the challenging trails or get lost on one of the more mellow trails in the woods.Holly Brooks ascending one of our favorite finds called the "Rundle" trail, which is just below Mt. Rundle. Im not sure if I like the trail more because of the serpentine turns through the towering trees or because of the Rumpelstiltskin type name.

Im sure it wont be all fairy-tale style fun and games once the racing begins tomorrow. There will be lots of suffering to fight for places throughout the spectrum of the result list. Also, the top World Cup nordic skiers redefine being fit and tough. It should be fun to watch and also a great opportunity to test my skills against the best in the world. More to come!

Thursday, January 21, 2010

Upcoming Schedule-- Thank You Sponsors!

I have set up my upcoming travel schedule which is aimed at soaking up opportunities and getting in as much high level racing as possible. I hope gain experience traveling and racing abroad and improve my points in a season before World Championships. Here is my proposed schedule:

***********************************************************************
Anchorage, AK (USA): training block (Jan 20-29)
Canmore, AB, (CAN): World Cup sprint race (Jan 30th-Feb 8th)
Silver Star, BC, (CAN): training block (Feb 9th-14th)
Vancouver, BC and Whistler, BC (CAN): cheer at the Olympics (Feb 15-20)
Zieglebrucke (Swizerland): Swiss Cups (Feb 21-March 3)
La Fleclaz (France): OPA Cups (March 3-8)
Rogla (Slovenia): OPA Cup Finals (March 9-14)
Garmish (Germany): FIS races (March 15-18)
Fort Kent, Maine (USA): Supertour Finals (March 19-31)
***********************************************************************

These two months traveling around the world and finding hotels and condos in fancy resort areas will not be cheap. I usually try to be as frugal and thrifty as possible-- sometimes to the bewilderment of others. My savings will go quickly, but this is what I have been saving for and I think my money will be well spent. This nordic racing dream would not become my reality without the generous support of my sponsors. In particular, I want to thank Joy Backstrom and Katie Pirano of the Physical Therapy Place, LLC and Doug Pauly and staff of the Northern Fruit Co for their financial support. Additionally, I want to thank the people have opened up their homes, fed me, offered their Airline miles, and have helped me cover costs of living on the road. Thank you-- you know who you are! I will look forward to representing my sponsors, my hometown, and my country to the best of my ability as I embark on the adventure ahead.

Tuesday, January 19, 2010

Methow Valley Supertour

The Supertour circuit continued last weekend in the beautiful Methow Valley of Washington. The weekend featured a 1.3k sprint and distance classic race. The final sprint result couldn't have been better as far as Wenatchee's Northern Fruit Co. is concerned. Laura Valaas (right) and Katie Ronsse (left) are the Northern Fruit Co.'s sponsored athletes who finished 1-2 respectively in the sprint A-final (Ed Stockard photo).

In addition to financial support, the Northern Fruit Co. has generously been fueling the APUNSC elite team by shipping us boxes of highest quality of apples as we have been traveling to different race venues across the US and Canada. Valaas and Ronsse in West Yellowstone, MT with a few fresh, crisp high octane "Pink Lady" apples.

Caitlin Compton (CXC), Rhonda Jewett (Alberta World Cup Academy), Laura Valaas (APUNSC), and Katie Ronsse (APUNSC) round the first turn in the women's A-final of the Winthrop Supertour race (Magic bus photo).

Drew Goldsack (Canadian National Team) and Torin Koos (US Ski team) cruising under a banner of flags in the mens sprint final (Ed Stockard photo).

In the classic distance race we raced through the woods up and down an Alpine hill since there wasn't quite enough snow in Winthrop to make a classic track, even with all the shoveling work of the volunteers. It was a great test of making the best with what you have and making things work in conditions that are very tricky. I was humbled by the skiers who made this look easy.

Overall, it was a great weekend of racing and I'm looking forward to exploring more of the trail system in my next trip to Winthrop!

Saturday, January 16, 2010

Home for US National Championships

I made it home in time for the holidays and US National Championships after concluding our 5 week early season race circuit in Canmore, AB. After my first sprint heat of the championships Peter Valaas asked me, "Katie, were you smiling during your race?" I told him I certainly wasn't trying to smile, but I probably did have a huge grin plastered to my face because I was having so much fun.

Here are a few of the reasons why I thoroughly enjoyed racing on my home turf:

1. The home town crowds were AWESOME. There were hundreds of helpful volunteers and hundreds of people who came out to cheer. It was exciting to have family, new friends, old friends, former coaches, and other nordic skiing enthusiasts scream "GO Katie!" as I raced past. It sent chills up my spine and pumped energy through my veins. Lindsay Williams (US Ski Team), Katie Ronsse (APU Nordic Ski Center) and Holly Brooks (APU Nordic Ski Center) finish one of the classic sprint heats (Magic Bus Photo).

2. Getting to relax at home with close family and friends, eat home cooked meals, and sleep in my own bed was sure wonderful. I also had as much wild Alaskan salmon as my heart desired, thanks to a Libby Brothers Co. fish sponsorship. Here's Jus out for a cruise from the cabin. The highlight of my break before nationals was getting to hang out at the Libby cabin.

3. Home courses at sea level. Katie Ronsse, Laura Valaas, and Caitlin Compton-- sea level born skiers in the skate semifinal (a Laura Gardner photo).

4. Massages from Michael Henrich, my very helpful massage therapist. Michael usually works out of the West AK Club but came out to Kincaid to offer Kikkan and I massages in between our prologue and heats. Ronsse in the classic prologue race (an Anchorage Daily News photo).

5. Getting to do my easy workouts with family and friends. Skiing with famly/friends doesn't feel like "training" and it's something I would choose to do with my free time anyway.The Ronsse family on the Lekisch loop, January 2010.

I also got to ski with the up and coming fast female girls of Alaska. Ronsse and Valaas as mentors at the Fast and Female event organized by local superhero, Kikkan Randall(A Magic Bus photo). Several of the top elite racers volunteered their day to inspire and empower the young skiers of Alaska. It was supposed to be the young skiers inspiring the elite racers...but I felt pretty inspired myself to see 300 Alaskan girls stoked to ski around on a blustery day.

Another great thing about this years National Championship was that even though there were cold days, it was never too cold to race!
The skate sprint day was cold and clear but beautiful and race-able. (Rebecca Dussault #5 and Katie Ronsse #15, Anchorage Daily News photo).

Overall the championships went off smoothly and I had two top-10 performances (with a 6th place in the classic sprint and a 7th place in the skate sprint). That definitely wont put me on the Olympic team, but I did earn the opportunity to represent the US as part of the Nations group in the World Cup in Canmore, AB! More to come on my upcoming schedule...

Thursday, December 17, 2009

Podium in Silver Star, BC

Last weekend we were in SilverStar, BC for the Canadian Olympic Trials/NorAm Cup and I raced to my first podium finish of the season!

It was a very exciting day of racing where Holly Brooks and I had a photo finish for 2nd place in the final heat before we collapsed in exhaustion. Placing is determined by who's toe crosses the line, regardless of who's head or body crosses first. I am the skier on the top part of the screen and it looks like I have room for improvement on my finishing lunge!

Something you may not know is that Taz, my teammate, in addition to being a ski racing machine might actually possess some fortune telling powers too! Several nights before our SilverStar sprint she relayed a dream she had where I raced to 2nd place behind Dasha Gaiazova of the Canadian National Team. She joked in the days leading up to the race that I needed to hold up my end of the deal and race to the silver medal position in the SilverStar sprint. So we made a pact-- I would get 2nd.

Even though this sounds like a silly dream I mention it because the feeling I had when Taz shared this with me is that she believed in my ability to race to the podium in field stacked with the North American Olympic hopefuls. Racing with confidence and believing in myself and my ability is a piece of the racing puzzle that I have waivered in so far this season. My coach Erik also gave me encouragement prior to the race, convincing me that my fitness is there, I just need to race more aggressively and confidently in order to perform closer to my potential.

So, in the heats I made sure I was focused and racing with a mission in mind-- of getting 2nd place-- and I made sure to get out of the start quickly and hop in behind Dasha to hold on for dear life. I stayed in 2nd position until Holly came up along side me to give me a run for my money in the finishing stretch.

After the race it was announced that I took second although once the videos were reviewed it was determined by the awards ceremony that I was actually third. Either way it was a performance I can be proud of and the best part was feeling like my family, friends, teammates/coaches, and even other competitors were proud and happy for me too. Additionally, this race was a mental break through for me and I learned a lot about how I can better approach heats in a sprint with a stacked field.
It was a phenomenal day for the Americans-- especially the APU ladies! I think all of the sprint training we do together throughout the year helps us feel comfortable and relaxed when we get to race head-to-head in the heats.

We are currently in Canmore, AB getting ready to race in two classic sprints that will serve as the final Olympic qualifiers for the Canadians. I've decided that rather than being focused on finishing second, I should focus on the win. Heck, why not? There's nothing to lose!

Tuesday, November 24, 2009

The First Weekend of Racing

Our season kicked off this past weekend with a classic prologue, a 10k/15k skate, and a 5k/10k classic. Almost all of the top Canadians and Americans were present and the competition was fierce since there are a lot of athletes vying for a coveted Olympic berth. Mike Hinkley (APU Nordic Ski Center, #166) and Sylvan Ellefson (Vail Ski Team, #165) flying up a hill towards the finish of the classic race. It was inspiring getting to watch the guys put the hammer down after our race-- especially after knowing how much dedication at focused training it takes to ski that fast.

As a whole our team had a very impressive start to the season. We had numerous top 10 Supertour finishes, and Holly Brooks even turned in a jaw dropping WIN in the skate race!! Kikkan Randall, who has her Olympic berth clenched kicked her season off by posting her best world cup distance race ever. It's encouraging to see my teammates perform so well, especially after we have been doing so many of the same things and challenging each other on a daily basis.

Personally, I did not have the start to the season that I was hoping for, especially after making so many improvements in training this past training year. But sometimes I can learn the most from disappointing races and I know I have put in the training so my time to shine will come. Ronski in the 5k classic race on Saturday. Even though there is a list of things I plan to improve upon in the upcoming races, there were also moments where I skied very well and felt awesome. Thanks to Doug Edgerton for taking the outstanding photos and for creating the fantastically groomed ski trails! We met Doug outside the local grocery store. Holly Brooks, Becca Rorabaugh, Laura Valaas, Katie Ronsse (photo credit: Kevin Sweeny of Swix). I am lucky to get to spend my time with such an incredible ladies team.

Let the Racing Begin

The North American ski racing circuit season gets underway tomorrow in West Yellowstone, MT. My teammates and I have each put in hundreds of hours of training so far this past summer and fall and we're looking forward to putting our skills to the test. We're making the final preparations for competition, which includes getting the race boards ready to go.

This year I am traveling with a fleet of 14 pairs of Atomics, each flexed and designed for a specific type of snow condition. Casey (our wax tech) and Erik (our head coach) help us test our skis and apparently skied about 50k each on a 2.5k loop today to help each of us pick two pairs to prep. The coaches haven't stopped yet and are currently in wax room, soaking in a Swix medley and hopefully not inhaling too many fluoros.
My early season race schedule is posted at the bottom of the page. This first trip on the road will comprise of 5 weeks of skiing and in beautiful places, battling it out with the other top North Americans when we dawn our bibs, and soaking up time spent in the company of other dedicated, energetic people. Holly Brooks and I enjoying skiing in the groomed tracks and sunshine. Ski on!

Thursday, October 29, 2009

Back on Snow!

There is skiing at Glenn Alps! The above photo is courtesy of Wrecka. These early season days on snow remind me of why I love being a skier.

Tuesday, October 27, 2009

Nordic Bear Sighting

I realize CXC's Brian Gregg recently reported a black bear sighting in his local grocery store, but I also had a bear sighting in my local store-- a Nordic bear! I was psyched. Stopping at the Carrs on Huffman for a photo opp midway through an evening run is cool, right?

Wenatchee, Washington's Northern Fruit Company, is my Gold Level Sponsor that helps me pay the bills. They also provide the highest quality of fruit to people all over the globe. I always enjoy hearing about the locations my friends have seen Northern fruit. If you are in some distant place and you see a box of Northern Fruit, you should take a photo and email it to me!

Thursday, October 22, 2009

Fueled by Hammer

One of the key components of training and recovering well is nutrition. Of course, everyone knows a balanced diet rich in whole grains, vitamins, and minerals is undeniable. But athletes have specific nutritional needs to get the most out of training and recover quickly.

I've been keeping my engine running smoothly and have been absorbing my highest training load ever in the past year with the help of Hammer Nutrition. Here are a few of my fueling essentials:

During training sessions up to 2 hours: HEED, the "High Energy Electrolyte Drink", is the drink of choice. It's a complex carbohydrate sports drink that's loaded with electrolytes and is easily digestible. I've found that this is a "don't leave the house without" type of drink to have in my water bottle for any type of intensity workout.

After high intensity and over-distance sessionsRecoverite! I think most athletes will see considerable benefits if they meet their fueling needs within a 30 minute period after a challenging session. Glutamine is an extremely important amino acid that becomes depleted during intense exercise. Whey protein is LOADED with glutamine, so a Recoverite drink or Hammer Whey smoothie immediately after training is super helpful.

I am also a fan of having solid food immediately after training. Fruit and a Hammer Bar is a good way to go. The Cashew Coconut Chocolate Chip bar is my all time favorite.

During very long training sessions and events Perpetuem or Sustained Energy are ideal for over-distance workouts, since they contain both complex carbs and soy protein. Your body will automatically go through "gluconeogenesis" in over-distance workouts, so you will need to take in some protein if you want to prevent your body from cannibalizing its own muscle tissue for energy. A little soy protein is ideal for during workouts, because it is a type of protein that doesn't readily produce ammonia. These drinks can also be ideal for in between sprint heats, if there's not enough time to digest a full solid meal. I definitely need more than just carbohydrates to last through a challenging day of racing.

Before races: Quite often, I like to take a swig of Hammer gel moments before starting a distance race. The little plastic flasks make this convenient prior to race time because you are not committed to having an entire pre-packaged gel, and you can mix it with a little water to make it go down smoothly.

If you would like to check out Hammer products for yourself, you can enter in my promotional code (64109) and receive a 15% discount. Hammer on!

Thursday, October 1, 2009

"The Physical Therapy Place" as a New Sponsor!

I am proud to announce my newest sponsor, The Physical Therapy Place, LLC. This is an exceptional clinic that specializes in orthopedics and woman's health. Their support will help cover my travel expenses this winter-- begining with getting me to the Olympic qualifying races.
Joy Backstrum (L) and Katie Pirano (R) are the outstanding PT's at The Physical Therapy Place. They work with their patients to promote healing, restore normal function, and improve quality of life. Joy and Katie are also involved with education and promoting wellness within many aspects of the Anchorage community.
I was introduced to the benefits of PT for athletics last spring and I have felt it has been a contributing factor to my improved athletic performance. Joy identified specific weak muscles, which incidentally mirrored my weaknesses in skiing. After working on specific exercises to strengthen certain muscles (such as my lower abs and abductor thigh muscles) I have been able to sustain the desired adjustments in my skiing technique. I also had a gait analysis on the treadmill. After receiving numerous tips and reading the recommended "Chi Running" book, I've seen noticeable improvements in my running and skiing, largely due to improved bio-mechanics. Every day I think about the ways I can enhance my posture and correct my movements to keep my muscles balanced and body injury-free. I am thankful to be a recipient of services at The Physical Therapy Place as well as their financial support!

Tuesday, September 29, 2009

Kincaid Stampede Rollerski Race

The crisp fall days bring more rollerskiing time trials to the table as we transition from dryland training into the ski season. We capped off a 7-week training block by r-ski racing out at Kincaid park. I always think its more exciting and enjoyable to do a hard effort with a bib on my back and family and friends out there cheering!
Here's the lead pack of guys circling through a pace-line. Mark Iverson is leading the charge by cutting the wind as the others hang on and get ready to take their turn. The relatively flat course and light breeze made the racing more interesting because drafting was a more significant factor.
Kikkan Randall puts the hurt down on Laura Valaas and I at about 1.5k from the finish line after she lead most of the race (an E.Flora photo). I am fortunate to have these ladies to train with, learn from, and push me to become better on a daily basis. I would not have had such a fast time or as much fun without them leading the charge-- throughout this race as well as the entire summer of training! Results can be found HERE.

Sunday, September 20, 2009

Bee Keeping... AK Style

Here are 10 steps from a novice bee keeper on how to harvest honey in Alaska:

Step #1: Ship a coveted Queen Bee and thousands of her attendants up from a farm in the Pacific Northwest.

Step #2: Supply a 'bee'fitting home for the Queen and sit back and enjoy the beautiful summer while her crew goes to work. The Queen will lay her eggs, the lady worker bees will pollinate flowers, collect nectar, attend to the young, protect the hive, and produce honey. Meanwhile the male drones will sit around sipping nectar and eating honey in the hive. Dad and Stan soaking up the view. Luckily these "drones" aren't so lazy-- they just finished eradicating a hornets nest from the back yard.

Step #3: Dress to impress. Tyvex suits, Extra Tuff boots, hefty gloves, and a head net. A ball cap covered with a mosquito net that's duct-taped to the suit works just great. BEE-ware: Carry an Epi Pen if you're allergic (like Rosa, my Dad, and me) and make sure a bee can't climb in your net... causing another unexpected ambulance ride to the ER.
Two Queen bees and their apprentice --aka Rosa, Mom, and me.

Step #4: Pick a sunny day to raid the honey that the bees have been busy gathering all summer long. We keep the hive behind the electric garden fence and inside a bear resistant dog-kennel cage because last year a black bear got into the hive before we did!Step #5: Find a powerful vacuum cleaner and suck them up so that you can put the bee-free honey filled comb into a container to work with later. Try not to feel bad for the little guys and realize that over-wintering the hives in Alaska is neither cost-effective or practical for our mini operation just yet. Don't worry if people walking by give you an odd look.Step #6: Donate the fragrant and bee-eautiful medley of carcasses back to the Earth by dumping them into the compost pile. Cover to avoid attracting animals.
Step #7: Comb out the honey into a gigantic centrifuge container. Spin all the honey you can get out of each side.

Step #8: Drain the honey into jars and filter the comb honey out by pouring it over panty-hose.

Step #9: Save and re-use the honey comb so next years bees can spend less energy creating honey comb and more energy toward pollinating flowers and thus creating a greater amount of honey.

Step #10: Enjoy the smoothest, richest, creamiest honey you have ever tasted!

Tuesday, September 15, 2009

One Way to Deal with Aggresive Motorists

As I was rollerskiing, a car packed full of kids came speedily swerving through the neighborhood. One of the boys in the back seat climbed out of the window and yelled an unkind obscenity in my direction.

I gave the passengers in the car a glare and thought, "I did nothing to deserve that comment." I was annoyed with these strangers. And for some reason I felt empowered to do something that scared me-- I was going to confront this pubescent boy!

So I picked up my pace and did my best to follow the path of this unsuspecting car as it rounded the corners. I later found the car sitting in a culdesac driveway with the passengers still enclosed. I tapped the tip of my ski pole on the back window to get the boy's attention. Needless to say, the kids were stunned! I had a little chat with the culprit, which miraculously ended with the young man showing signs of remorse and me feeling pretty smug.

I'm guessing the teens retrospectively found it pretty hilarious that a lyra-clad rollerskiing chick followed them home to hold a stranger accountable. I know my friends and I had a good, hard laugh when I shared the details of the encounter!

Wednesday, September 9, 2009

Commercial Fishing with the Libbys

My entire summer was incredible, although the extended weekend I spent in Bristol Bay stands out as the absolute highlight. I realize this post is out-dated and not skiing related, but the experience was too incredible not to share with family and friends. The Libby's greeted me in the rustic western city of Dillingham, AK and we made our way down to Ekuk beach. I was soaking up being back in rural Alaska and could not wait to check out the Nushagak fishing scene. Here's Landon Libby serving as captain on "The Big Dipper". I got to be a guest aboard Justin's boat, "The Bonzai".

When I heard comments like, "Jus started picking fish when he learned how to walk" and "they were 11 and 13 when they began working as full-time crew members on their Dad's boat" it made me realize that becoming an experienced fisherman is like any other pursuit when it comes to developing toward a world-class level. These guys made their debut in big-time salmon scene when they started the Libby Brothers Co. while in college. The company has supplied fresh, wild Alaskan salmon to high-end restaurants and markets from New York to Alaska but is on hiatus right now as the boys finish dental school. The Justin-Josh-Chris triad reelin' in the reds. These guys are a fish-catching-machine. They've worked as a team for 7 years, so they have their technique and efficiency dialed.

Fishing is a passion and a way of life in the summers for the Libby family. They have a ton of history in this area. Justin's grandpa was a physician in Dillingham and delivered the boys during the height of the fishing season. Fishing is "in my blood" Justin explained. The boys have never missed a summer in Bristol Bay and I doubt they ever will.
Here the boats are lined up and ready to drop off their fish at the processing plant. The Libbys have a network of friends that communicate via radio help each other find and catch as many fish as possible. They also help each other out if someone's in trouble.
Pam and Jim with their hands full after pulling the set-net onto the beach. I have a lot of respect for the fish I see in the store after witnessing how much HARD WORK is involved in commercial fishing! In the off-season Jim and Pam run Dillingham Dental which keeps the people of Dillingham and the surrounding rural communities smiling. The fisherman and fisherwomen work around the clock by the flow of the 6-hour tide cycles and sleep about half as much as I do.Of course they still manage to make time to play on occasion. Here's Justin sneaking in a back-flip plunge while the nets were out on an atypical blue-bird day. I got to experience the calm side of Bristol Bay, although the weather patterns can move in quickly and the crew has to be prepared to navigate and work in storms, fog, and nauseating rough waters. Once the fishing period closes, sacks of fish are weighed and dropped off at the processing plant. A crew's salary is determined by how many pounds they bring in as well as the price of fish. It's a high risk, high reward sort of game. It's a family tradition that everyone stops working and gets together to enjoy each others company on Saturdays. The tight-knit fishing community on Ekuk was extraordinarily friendly and welcomed me in their festivities when I was visiting. Here's a group of us outside the cannery church on Saturday morning. The guys getting a massive bonfire started prior to our picnic. The homemade steam bath which is the method of showering on the beach. Rain water is collected for consumption. You can see "Mount Amuq" also known as "Tit Top" in the distance. I happen to be familiar with the Yup'ik word "Amuq" because that was my first word as a baby. I thought it just meant "milk" but now know it also means "boob". Now how many people can claim that their first word was "boob"? Jus and I three-wheeling along the beach. I thought I was in heaven. The trip couldn't have been any better and I hope to make it back again next year!

I realize this post had nothing to do with training... but this blissful escapade refreshed and fueled me so that I could approach my daily training routine with enthusiasm and focus. Plus, my freezer is now full of salmon which is also literally fueling my exorbitant amount of training!

Tuesday, September 1, 2009

The Pre-Skison Primer

Here is some info on The Pre-“Skison” Primer I am putting on for the ladies of South High who can't wait for the ski season to start!

These are free events. Please contact me at katie_ronski(at)hotmail.com if you still need a waiver to sign up!

Tentative Schedule (subject to change):

Thursday, September 3rd – Meet in front of Kincaid Chalet
Bring: running shoes, water, and snack (especially if you have running practice prior)
4:30pm easy short run and ski-specific jumps
5 pm agility ladder
5:15pm resistance stretching routine and discussion on recovery

Thursday, September 10th – Meet at Hilltop Ski Area parking lot
Bring: running shoes, shorter ski poles, a change of warm clothes, and questions!
4:15pm running, dry-land ski drills, light bounding workout
4:45pm question/answers on skiing in college and post-collegiate racing, racing tactics, log books, or anything else you come up with! I'm hoping to recruit a couple of my teammates to join us for this one so you can hear more than one perspective. Hilltop ski area has offered a donation of space in their chalet for us to use.

Thursday, September 17th – Meet at South High Parking lot by the tennis courts
Bring: classic rollerskis, boots, poles, and helmet.
4:15pm rollerskiing. A possible focus on a double poling, marathon skating, and/or short speeds, depending on the needs and desires of the group. Stay tuned for more info!

Sunday, August 30, 2009

Getting Faster and Liking the Trend

I realize that an increased level of dedication to a sport doesn't always correspond to getting better results. Results can oscillate, plateau, improve and even temporarily decline at times-- trust me, I know! It's most rewarding when results ascend after persistent hard work, which is something I truly appreciate after experiencing the contrary.

We have another "testing" week coming up where we will measure our fitness on several different types of courses and see how we are responding to training. I will get a chance to set new personal records this week but I will give you a few stats to share my progress so far.

Potter Rollerski Race
27:21 (Oct '07-- 10:20 in DP, 17:01 uphill)
25:21 (Aug '08-- 9:30 in DP, 15:51 uphill)*PR at the time
23:58 (Aug '09-- 9:28 in DP, 14:30 uphill)*new PR


Spencer Running/Bounding Intervals

5:04 (Jun '07)
4:55 (Jun '08)*PR at the time
4:45 (Jun '09)*PR at the time
4:36 (Aug '09)*new PR

I feel more ski-specifically fit and faster than ever before. I know that my competitors are also extra motivated this year as well however since it is an Olympic year. I can't control how fast others are going to race. All I can do is focus on what's in my control. And that means spending each day focused on a mission to better and enjoying this opportunity in the process!

Our opening races are less than 3 months away. I will be ready!

Monday, August 24, 2009

For the Community

If you need an extra incentive to get active on your lunch break, come join me Wed, Aug 26th for a walk from The Anchorage Neighborhood Health Center at 12:15. We will walk a 1.5 mile loop from ANHC and I will be there to offer advice and support for anyone interested in getting started on a more rigorous exercise routine. Everyone is welcome to join us!

ANHC is a clinic that offers primary care services to the most critical needs among the medically under-served and uninsured in Anchorage. Below is more information on the "Walk to Seward for Fitness" event at ANHC.


In attempt to help motivate us all to maintain a healthy lifestyle, I am volunteering to organize a “Walk/Run/Bike to Seward for Fitness" event.

Participants can team up with a few of their co-workers, family members, and/or patients, and record the number of miles that they walk or run and see if their combination of miles mileage will bring them all the way to Seward.

I recommend that each team be comprised of 3 members, although teams can vary from 1-4 participants. A team captain will be responsible for submitting the total mileage for their team members each week.

The 2008 Physical Activity Guidelines for Americans recommends a weekly minimum of 2hrs and 30 minutes of moderate intensity aerobic exercise as well as 2 sessions of muscle strengthening activities. If each team member walks 30 minutes/day that will be approximately 1.5 miles/day, and 10.5 miles/week, and (10.5miles each) x (4 weeks) x (3 team members) = 126miles. The distance from Anchorage to Seward also happens to be 126 miles! I realize that each person's goals will vary, however if on average, each team member attains this standard, then a team of 3 will make it to Seward in 4 weeks.

Expect to see small prizes when you reach certain "check points" along the way!

This “challenge” will kick off on Wednesday, August 26th. I was thinking we could walk a 1.5 mile loop from the clinic during the lunch break. Meet at the front of the clinic at 12:15 if you are interested. Everyone is welcome! Each person on the team will support their teammates in reaching their weekly fitness goals, however I can come in to the clinic occasionally to lead a group walk or strength training session if there is an interest.

YOUR TASK FOR THIS WEEK:
-Form a team, pick a team captain, and come up with a team name.

-Have the team captain email me at katie_ronski(at)hotmail.com with this information. Also, if you have any questions or suggestions on how to make this challenge more fun, please let me know. I hope to hear from many of you soon and meet some of you on Wednesday!