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Sunday Photo Roundup

By on 22 September, 2013 in BKL Race Blog, Junior Blog

Sam Longenbach race results @ St Olaf: http://www.stolaf.edu/athletics/crossctry/men/media/2013-14/results/2013-09-21.htm

Brendan Copley results @ Quinnipiac: http://www.fasttrackcoaching.net/timing/Results/2013-IONA-MOC-RESULTS.txt

Ben Longenbach and Will Solow working on their double-poling today

Ben Longenbach and Will Solow working on their double-poling today

Parker Francis leads a group doing double-pole repeats

Parker Francis leads a group doing double-pole repeats

Coach Rick Costanza at the finish of the Bolton hill climb

Coach Rick Costanza at the finish of the Bolton hill climb

The crew descending Bolton. Colors are starting to change!

The crew descending Bolton. Colors are starting to change!

A colorful and serpentine group of skiers this morning

A colorful and serpentine group of skiers this morning

Ben Carnahan summits Bolton

Ben Carnahan summits Bolton

Ethan John about to take launch!

Ethan John about to take launch!

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Henry Harmeyer doing a skate speed

Henry Harmeyer doing a skate speed

Abby, Will and Henry doing some double-pole hops

Abby, Will and Henry doing some double-pole hops

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Tatum Braun and Abby Grab doing a classical speed

Tatum Braun and Abby Grab doing a classical speed

Will Solow working on good form

Will Solow working on good form

Peter Unger transition

Peter Unger transition

Greg Burt opening it up

Greg Burt opening it up

Abby doing some plyos

Abby doing some plyos

Molly with Greg in the background

Molly with Greg in the background

Junior Training 9/23 – 10/6

By on 22 September, 2013 in BKL Race Blog, Junior Blog

This coming week is a “Volume Week”

  • Tuesday = Bolton ski-walking (headlamps?). 3:45-6pm.
  • Thursday = classic roll + long L2/L3 intervals at the Range. 4-6pm.
  • Friday = bonus Run + HR zone analysis. 4:00-5:45pm at CVUHS.
  • Saturday = bonus Road bike ride. Bring friends/family. Depart Dorset Park at 10:00am. Loops can be anywhere from 12 miles to infinity! Tim’s group will ride a popular 35-mile route (the “Tuesday Night Worlds” loop). Estimated finish time for the 35-mile loop is 12:15-12:30pm.
  • Sunday = Long rollerski @ Bear Trap Road (Milton). 9:30am-11:30ish. Bring skate and classic gear.

Tentative Plan for 9/30 – 10/6 (Recovery week):

  • Tuesday 10/1 = Skate roll + L3 and short intervals @ the Range, 4-6pm.
  • Thursday 10/3 = Classic roll + run. Spd, strength, technique @ the Range, 4-6pm.
  • Friday 10/4 = possible bonus run… TBA. Fischer Fit Night at Skirack.
  • Saturday 10/5 = bonus Skate rollerski with GMVS in Waitsfield. Details to follow.
  • Sunday 10/6 = Classic @ Round Church w/ agility and Sp.Str. 9:30am-11:30.

Inaugural Bolton Hillclimb TT Results

By on 21 September, 2013 in BKL Race Blog, Junior Blog

We’ve been training in the Bolton-area more frequently this year — including rollerskiing up the Access Rd as well as hiking and doing intervals on the ski hill. Today we took the next step and went from workout to time-trial: the athletes ran/hiked up the dirt road from the base-area (start at the Waffle Shack) and climbed approx 950′ over the course of ~1.45 miles to finish at the top of the Vista Quad chairlift (near the turbine). At the end we had some cider and donuts to cap-off a great start to the weekend!

Times:

Henry Harmeyer, 14:34. Average HR = 200, max = 206
Bill Harmeyer, 15:30. Average = 200, max = 205
(Tim Weston), 15:33. Average = 174, max = 183
Charlie Maitland, 16:44. Average = 183, max = 192
Ethan John (~L3), 17:01. Avg = 175/max 182
Rick Costanza 17:09
Will Solow 17:25
Ben Carnahan, 18:21
Murray Banks, 18:30
Abby Grab, 22:05

GPS of the route

GPS of the route

Everyone got some locally-baked donuts and apple cider afterwards!

Everyone got some locally-baked donuts and apple cider afterwards!

Elevation/velocity graph of Henry Harmeyer

Elevation/velocity graph of Henry Harmeyer

Excellent interview of Matt Whitcomb — US Women’s Ski Team Coach

By on 20 September, 2013 in BKL Race Blog, Junior Blog

Matt Whitcomb gives an awesome interview about the importance of teammates and chemistry amongst the US Women’s Ski Team. They are not only kicking major ass on an international-level, they are doing it with their own sense of style, enthusiasm, and happiness. They are an infectiously smile-y group of athletes and women, and there is no doubt their legacy will live beyond their athletic careers:

http://sustainableplay.com/whitcomb/

…And a cool picture of Bill Harmeyer doing a broad-jump today during training. Totally committed!

Bill goes for broke!

Bill goes for broke!

Masters Ski Colchester

By on 15 September, 2013 in Masters Blog

MNC Masters skied the bike paths and neighborhoods in Colchester on Sunday.  Seen here taking a break by Marble Island on a beautiful late summer day. If you are interested in joining our group for fall ski training contact Rick at rtcostanza@gmail.com

Masters Ski to Marble Island Kort, Paul, Peter, Craig, Jim. Rick took the Photo.

Masters Ski to Marble Island
Kort, Paul, Peter, Craig, Jim. Rick took the Photo.

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