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Weather Report and Ski Reports:
January was a stellar snow month in Wyoming. We are 130% of normal snow pack so the snow base in the valley is perfect for Nordic Skiing. We live across the street from 8k's worth of groomed Nordic track, which made it easy to ski 18 days this month. I raced my first ever classic race, the Teton Ridge Classic. I was second behind a young high school girl from West Yellowstone, the Mecca of Nordic skiing. Three weeks later I raced my first skate-ski race in 10 years, the Spud Chase 20K. I won, which gives me the honor of wearing around the valley the coveted FVTAP "Spud" ski hat.
Swim Set:
Even though you might be in the middle of long slow aerobic sets in the pool, it is important to add quick speed in every workout. This simple set works on arm speed and can be done as a warm-up set, swum multiple times throughout a workout, or used as a finish set.
Choose an interval that gives you at least 10 seconds rest.
Recipe: Barb’s Bomber Bowl of oatmeal.
I have oatmeal 5 mornings a week and I never tire of it.
4 heaping tablespoons raw oatmeal (not quick oats!)
1 Tablespoon malt-o-meal, original flavor
½ sliced banana
¼ cup frozen blueberries (if fresh, add after oatmeal is cooked)
Add above ingredients and add water.
Microwave for 2:30 - 3 minutes.
Mix in 2 teaspoons molasses, ½ teaspoon salt, 2 tablespoons raw pumpkin seeds.
I always top my oatmeal after it is cooked with 1-2 tablespoons of Platinum
Performance Flakes (www.platinumperformance.com). Platinum is high in Omega-3
fatty acids, fiber, and trace minerals. It's not just good for you, it tastes so
yummy that I’ll actually start salivating on the when I think about this bowl of
oatmeal.
Training Tip:
If you don’t keep a logbook, 2006 is the year to do it. How can you get somewhere if you don’t know where you’ve been? I made an easy excel spreadsheet template which I print out, punch holes in, and put in a notebook. Each page is one week’s worth of training, in landscape format (long edge on top) with the 7 days of the week along the top, and swim/bike/run/other as the four rows on the left. This gives you 28 blocks to write in. Longer more complex workouts are written on the back. I tally the columns and rows at the end of the week so that I can see how much time I spent training each day and how much of each sport I did that week. It makes an easy tally to add up the total weekly training time. I prefer writing the workouts on a logbook page because with so much travel I did, I could just bring a few sheets of paper instead of a whole book or computer. I also can easily refer back to previous year’s workouts. If you keep the notebook by your bed or on the kitchen table, you will be more consistent with recording workouts. Don’t fall into the all or nothing mentality! If you have neglected it for a few weeks, just jump right in again.
Joke of the month
I always have stacks of books on my nightstand. From
Julie Bryan, 2005 USA Mountain Running Team Member and one of Barb's athletes:
Question: Did you hear about the baby being born in the "high-tech"
delivery room?
Answer: He was born cordless!
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