Category Archives: Sports

Team Trask: Week 13

YAY!
YAY!

One week left, nice work everyone! This week is mostly about taking it easy, getting enough sleep and healthy food, and feeling happy about all your training. Enjoy!

WORKOUT 1
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk – 2 min. recovery walk;
2 min. brisk walk – 2 min. recovery walk;
1 min. brisk walk – 2 min. recovery walk;
Do this combination 2 times.
Cool-down: Walk slow & easy for 10 min.

WORKOUT 2
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes.
Cool-down: Walk slow & easy for 5 min.

WORKOUT 3
The Sun run! See you there!

Team Trask Week 12

Better sleep is a sideffect  of increased activities.  Enjoy some good catnaps!
Better sleep is a sideffect of increased activities. Enjoy some good catnaps!

The last full week of regular training, and a little easier this week in preparation for the big walk next week. Enjoy the fruits of your labours!

EASY RECOVERY WEEK.
SESSION 1 90 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 80 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 2 50 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 75 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 65 minutes.
Cool-down: Walk slow & easy for 5 min.

Team Trask Week 11

Look at that enthusiasm!  Everyone loves hill workouts!
Look at that enthusiasm! Everyone loves hill workouts!

Some hills this week. A fun challenge!

SESSION 1 APPROX. 75
MIN.
Warm-up: Walk slow & easy for 15 min.
Find a hill that has an incline of approximately
25 degrees; you will do 1 min. brisk walk uphill
and walk back down the hill at a slow and easy
recovery walk pace; Do this combination 8
times.
Using the same hill, you will do a 30 second
brisk walk uphill and walk back down the hill at
a slow and easy recovery pace; Do this
combination 8 times.
NO HILL OPTION:
Warm-up: Walk slow & easy for 15 min.
2 min. brisk walk – 2 min. recovery walk.
Repeat this combination 6 times.
1 min. brisk walk – 2 min. recovery walk.
Do this combination 6 times.
Cool-down: Walk slow & easy for 15 min.

SESSION 2 50 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 70 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes.
Cool-down: Walk slow & easy for 5 min.

Team Trask Week 10

SESSION 1 80 MIN.
Warm-up: Walk slow & easy for 20 min.
2 min. brisk walk – 2 min. recovery walk.
Do this combination 10 times.
Cool-down: Walk slow & easy for 20 min.

SESSION 2 50 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 80 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 70 minutes.
Cool-down: Walk slow & easy for 5 min.

Team Trask Week 9

Take care of your tootsies!  Salt bath, clean fresh socks and  nice shoes...
Take care of your tootsies! Salt bath, clean fresh socks and nice shoes…

Some of these walks are getting long. If you feel like they are too long, then trim them down a little and do 60-75% of them. Any walking is good walking, and some is better than none!

SESSION 1 80 MIN.
Warm-up: Walk slow & easy for 15 min.
5 min. brisk walk – 2 min. recovery walk;
4 min. brisk walk – 2 min. recovery walk;
3 min. brisk walk – 2 min. recovery walk;
2 min. brisk walk – 2 min. recovery walk;
1 min. brisk walk – 2 min. recovery walk.
Do this combination 2 times.
Cool-down: Walk slow & easy for 15 min.

SESSION 2 50 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 70 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes.
Cool-down: Walk slow & easy for 5 min.

The end of ski sesason

Last weekend I had two great, long skis at temperatures around zero. It was so perfect, and so welcome after the weekend before that, which was record low of -55. This week had a lot of positive temperatures, melting, and even some green grass poking through. I had my last ski coaching session, and even with big fat fibre crowns I fell through the rotten snow crust a few times and bailed once on a flat section that wasn’t track set. I guess they timed it about right; if the weather stays like this there won’t be any snow next week.

The good news is we did some video review. My turnover is a lot higher now and it feels more bouncy than glide-y, but apparently the glide will come later and proper weight transfer is the ticket right now. I am definitely faster than at the start of this season and have better skills for turning and double-pole-kick. I’m looking forward to doing the Birkie next year and some other long races too, although I’m really glad spring is coming and we’ll get to paddle for a while.

Team Trask Week 8

Recovery Week! Consider a nice massage as a way to take care of your body
Recovery Week! Consider a nice massage as a way to take care of your body

Nice a gentle speed, and some shorter walks to help your body recover.

SESSION 1 70 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 2 30 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 40 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes.
Cool-down: Walk slow & easy for 5 min.

Team Trask Week 7

Dancing Banana says good for you!
Dancing Banana says good for you!

HALFWAY!

The training is halfway done, 55 days left till the Sun Run!!

SESSION 1 60 MIN. OR 5K.
Warm-up: Walk slow & easy for 5 min.
5K Walk.
Cool-down: Walk slow & easy for 5 min.

SESSION 2 50 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes.
Cool-down: Walk slow & easy for 5 min.

SESSION 3 70 MIN.
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes.
Cool-down: Walk slow & easy for 5 min.
WEEK 8 MAR 9