Flow Girls 62 days to the big ski race

[flow girl]

Only 84 days and a few obstacles to over come. Obstacles being: the recent passing of my Dad, finding good home care for my Mom and still... wait for it...NO SNOW!
I am going forward in the anticipation the that yes I will finish top 15 of my 31km ski race. And if all that falls apart because there is no snow at the end of this 4 week endurance training period then I'll have to adjust my focus and train to take on some bike races this year or fitness competition , that ought to make my trainer most gleeful.

SATURDAY
30m Interval cardio
15m rowing

wide grip lat pull down 3x10 -35lbs
T-bar row 3x12 -105
barbell curls failure 16, 15, 16 -45
concentration curls 3x15 -17.5
seated cable rows 3x15 -100
bent-over barbell rows 3x15 -45
hammer curls 3x12 -40
hanging leg raise 3x15
v-ups 4x20
bicycles, slow tempo 3x60s

[Mr. Cleetus]

you've got a log Excellent.

What's the ski race?

[flow girl]

Mr.C, heh he yeah, I think a log is good for me. The ski race is a 31km cross country loppet. There's usually about 2000 participants, this will be my first year racing, but long over due to put some hurt on some opponets. We had 3cm of snow yesterday but that is not sufficient I'll be very dissappointed if I can't get enough skill training time on the skiis this season, before the race. Fingers crossed for more snow and soon! Have you decided on your brevet?

My bike is officially off the road for the season.
I set up the road bike on the Tacx flow ergotrainer which seems like it is going great unit but terrible manual! Anyhow, I think it will be exciting because I can adjust wattage or grade to my resistance level during my training. I'd prefer being on the open road but it could be a fun training tool for tri's and such.

SUNDAY
45m hill workout on the trainer. Pretty fun to throw a tour video on the televison and go.

Crab walk 3x 60s
Front plank 3x 180s, 165s, 166s
Side plank 2x 130s, 132s
Side plank with both arms straightened 2x 90s, 76s
Santana push-ups 3x 15
Dead bugs with slow tempo and resistance 3x 60s
Scissor with slow tempo 3x 60s
Russian twists with medicine ball 3x 60s
Stability ball thrust 3x 60s

[Mr. Cleetus]

is it a skate ski race? sounds like fun.

Yup, I am on the list for the brevet.

Have fun on the trainer! They are certainly good mental training. Good to have the watts on it - that can add another level of structure and entertainment.

[flow girl]

Mr. C, sorry to say no skate ski for me, well not this year... couldn't afford new digs AND new discipline! I am seriously sticking with classic for now... besides I hope to do the 55 km Torskeklubben Birkebeiner with a 12lb pack sometime in the near future.

I am VERY excited about your brevet. I found a group in my area that does these sorts of rides with the brevet cards. Gotta admit I was surprised that everyone is over 50or nearly ... could be great fun. I'm looking forward to meeting them sometime.

MONDAY
45m intervals on the treadmill
one legged deadlifts 3x15 -25
wide grip lat pull downs 3x15 -30, 35, 40
bent over rows without support 3x15 -25
arm hang 3x 10s, 7, 5
bicep curl hold 9x 20s -20
cobra straight arm on stability ball 3x15 -15
bicep 21's on stability ball 3x21 -17.5
plank with hip abductions on sb 3x15

TUESDAY
45m intervals on bike trainer
90m hot yoga

[veganlisa]

Flow girl, every time I see your name I think about work. I interpret flow cytometry at work, and we call it flow for short. We've even referred to one of the techs as "flow boy" at times.

Anyway, good luck with your race! I used to ski (downhill) a very, very long time ago. A bad skiing accident in Norway pretty much ended my skiing days. I still love the mountains and the snow, though.

[Mr. Cleetus]

Gotta admit I was surprised that everyone is over 50or nearly ... could be great fun. I'm looking forward to meeting them sometime.

and all of the men will have long gray beards no doubt! The one here is a slightly different crowd it seems - mostly mtb'ers with a few ultra guys. and then me.

you'll have to try skate skiing one day - it's great fun! The birkie looks like fun.

[flow girl]

VeganLisa, if you love your career then I don't feel so bad. I guess I mean "flow" in the sense that I feel strong, alert and can go about my work effortlessly. I feel that I am in complete control of my situations and can perform to the best of my ability. That awareness of time and personal troubles temporarily fade into the distance. Since I was a young girl it was my superhero name. People don't have hero's anymore do they? You won't ski or can't ski anymore? I'm sorry to hear you had a tragedy of sorts. Regardless, I thank you muchly for your well wishes.

Mr.C, "...and then you" ... a league of your own... nice! Skate ski interests me a lot actually. i always have a bit of envy, in a healthy way, when I see someone out on the trails. First I need to master this then I'll do that, otherwise I somehow think I gave up on my potential. Can't have that.


WEDNESDAY
45m intervals on treadmill
15m rowing machine

Jump squats 3x10
power cleans 3x12 -45lbs
dumbell military press 3x10 -20
push press 3x12 -45
leg curl 3x12 -60
leg press 3x10 -200
bent-over lateral raises 3x15 -10
standing flyes 3x15 -10
sitting calf raises 3x20 -30
hanging leg lift 3x15

[veganlisa]

VeganLisa, if you love your career then I don't feel so bad. I guess I mean "flow" in the sense that I feel strong, alert and can go about my work effortlessly. I feel that I am in complete control of my situations and can perform to the best of my ability. That awareness of time and personal troubles temporarily fade into the distance. Since I was a young girl it was my superhero name. People don't have hero's anymore do they? You won't ski or can't ski anymore? I'm sorry to hear you had a tragedy of sorts. Regardless, I thank you muchly for your well wishes.

I like the "interpreting flow" part of my career. That's very cool that "flow" was your superhero name. I like the meaning you ascribe to "flow" as it relates to how you live your life.

I skied a little after my surgeries, but now I just don't want to risk another accident. Each surgery took about a year of physical therapy and recovery.

[flow girl]

THURSDAY
30m elliptical
15m rowing

barbell bench press 3x15 -45
dumbell incline bench press 3x12 -17.5
dips with sb 3x15
dumbell tricep curl 3x15 -10
cable crossovers 3x15 -30
one arm tricep extention 3x15 -12
dips 3x10
tricep kickbacks 3x15 -15
v-up 3x15
hanging leg raise 3x15

[flow girl]

I've decided I don't enjoy endurance training the same way I love strength but it's all neccessary.

SATURDAY
30m elliptical intervals
15m rowing and I just can't seem to do more...

one legged deadlifts 3x15 -25
wide grip lat pull downs 3x15 -35
bent over rows, self 3x15 -25
static holds, curl 3x3 20s
arm hang 3x 10, 5, 3
bicep 21's 3x -17.5
back extension 3x15 -10
plank w hip abduction on sb 3x15
hanging leg lift 3x15

Hot yoga 90m of hell

[Mr. Cleetus]

I've decided I don't enjoy endurance training the same way I love strength but it's all neccessary.

nooooooooo, not possible!

Hot yoga is always horrible, isn't it??

[flow girl]

Okay Cleetus, what I mean to say is this: endurance activities I have a passion for. I couldn't imagine my life without them. I can still remember the thrill of my first century, marathon and my first tri--- and nothing beats that feeling, that overwhelming sense of satisfaction and pride. Love it, need it and crave it! It's just sometimes I find the weight training has me consumed with bordom and agony. Oh and if that wasn't horrific enough for you to hear-- learning to swim, and swim well, is the worst... if you have a fear of water.

Hot yoga helps me with my swimming... I liken it to "Flow Lake". I feel like I might drown. Somedays are better than others but always at some point in my practice, usually within the first few poses, I ask myself "What don't you like about yourself that you are here today doing this?"

SUNDAY
1h elliptical (Gym was empty for a bit, yay!)
20m rowing (tried to make it 30 but just didn't)

leg curl 3x15 -60
leg press 3x15 -200
jump squats 3x10
db military press 3x15 -20
push press 3x12 -40
bent over lateral raises 3x15 -10
standing Flyes 3x15 -12.5
sitting calf raises 3x20 -30
rotator cuff 3x20 -3
skaters 3x20 -50
clam shells 3x30 -25
v-ups 3x60s
hanging leg raises 3x60s
bicycles slow tempo 3x60s

[flow girl]

TUESDAY
30m rowing
45m elliptical random

barbell skull crushers 3x20 -45
tricep kickbacks 3x20 -17.5
cable crossovers 4x20 -30
dumbell chest press on sb 3x20 -20
bicycles w pause 3x60s

[flow girl]

WEDNESDAY
60m rowing
60m elliptical