For the next series of strength we need you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head to the track, be sure you have the following:

1. Weight lifting, rollerski or even ski gloves - you will need these if you want to use the heavier weights
   
2. 1 (10-15 pound) weights. You can make these by putting rocks or water into a bucket or using a backpack with rocks. We'll be doing Max strength and you'll want something heavier than last time!
   
3. A jump rope
   
4. A mask. Per UW guidelines you must wear this when you are within 10 feet of someone who is NOT In your Quaranteam. So during jumprope and dynamic warmup for sure.
   

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Strength will be in the morning at the field to the south of City Track.

WooHoo! We made it through another volume week! Well done!

We are now in a well-deserved recovery week and the training will reflect the change so please pay attention to the changes!

Team workouts are in RED

Here is the training for this week:

• Monday: Stretching and a nap!
• Tuesday:
  • Morning 20-40min active recovery/check in with your body run
  • NO STRENGTH NOR CORE TODAY! We will do super chill yoga! There will be an awesome fun time if you are in Laramie!
    
  • 5:30pm, Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
    
  • 6:45 - Rachel & Christi
    
  • 2pm - Nathan
    
    • 1:00 skate rollerski! This is a shortened loop for the recovery week, if you want to see coaches you want to go clockwise around the loop.
      
• Thursday:
  • 7:15am - Medal Test! More info coming!
    
  • 5:30pm Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Friday:
  • Off! Stretch & take a nap!
    
• Saturday:
  • OD 1:20 - We will see how the week goes and potentially meet for this short run.
    
• Sunday:
  • Off! Stretch and take a nap!
    

Turns out you can still have awesome adventures while social distancing!

This is the final week of Conditioning/Over Distance for this rotation. We are upping the hours one more time and then we'll have a RECOVERY WEEK!!!

Suggested/individual workouts are black, team workouts are in RED

Here is the training for this week:

• Monday: 30-45 min active recovery run, stretching or yoga
  
• Tuesday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
      
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
    
  • 1:45 skate rollerski! We may change up the loop, check back.
    • 6:45 - Rachel & Christi
      
    • 2pm - Nathan
• Thursday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 1:35 OD workout with activity of your choice.
    
• Saturday:
  • Morning trail run! 3ish hours in time. More details to come!
    
• Sunday:
  • 1:25 Active Recovery activity of your choice
    

Second week of Conditioning/Over Distance, we're upping the hours a tad from last week.

Suggested/individual workouts are black, team workouts are in RED

Here is the training for this week:

• Monday: Off
• Tuesday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 1:35 skate rollerski! We may change up the loop, check back.
    
    • 6:45 - Rachel & Christi
    • 2pm - Nathan
• Thursday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810 
• Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 1:20 OD workout with activity of your choice.
    
• Saturday:
  • Morning trail run! 2:30ish in time. More details to come!
    
• Sunday:
  • 1:10 Active Recovery activity of your choice
    

On to our next Over Distance Block! Yay!

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:

• Monday: Off
  
• Tuesday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
      
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop.
    
    • 6:45 - Rachel & Christi
    • 2pm - Nathan
• Thursday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    • Map to Track
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 1:15 OD workout with activity of your choice.
• Saturday:
  • Morning trail run! 2:10ish in time. More details to come!
    
• Sunday:
  • 1:00 Active Recovery activity of your choice
    

WooHoo! We made it through the first BIG volume week of the year! Well done!

We are now in a well-deserved recovery week and the training will reflect the change so please pay attention to the changes!

While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

Rachel has created a video explaining how & why you might want to form a QuaranTEAM. Remember that Rachel is a Microbiologist and knows a GREAT DEAL about how to keep us all well and how we can organize our training.

Team workouts are in RED

Here is the training for this week:

• Monday: Stretching and a nap!
• Tuesday:
  • Morning 20-40min active recovery/check in with your body run
  • NO STRENGTH NOR CORE TODAY! We will do super chill yoga!
    
  • 5:30pm, Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 1:00 skate rollerski! This is a shortened loop for the recovery week, if you want to see coaches you want to go clockwise around the loop.
    
• Thursday:
  • 7:15am - If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
    
    • Map to Track
      
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Friday:
  • Off! Stretch & take a nap!
• Saturday:
  • OD 1:20 - We will see how the week goes and potentially meet for this short run.
    
• Sunday:
  • Off! Stretch and take a nap!

While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

Rachel has created a video explaining how & why you might want to form a QuaranTEAM. Remember that Rachel is a Microbiologist and knows a GREAT DEAL about how to keep us all well and how we can organize our training.

This week is one of our monthly large volume weeks. To help you adjust your training we are also adjusting the team training to reflect the additional time you should try to reach. With this in mind we will be adding a thoughtful, team training run on Saturday. More details on exactly how that will work will be sent out to the QuaranTEAM groupme so if you are in town and not on this list let us know.

Team workouts are in RED

Here is the training for this week:

• Monday: 30-45 min active recovery run, stretching or yoga
• Tuesday:
  • Morning 20-40min active recovery/check in with your body run
  • If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. We will be meeting at the City Track in your QuaranTEAM and coaches.
    • Map to Track
    • 7:15am - Christi & Rachel
    • 4:oopm - Nathan
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 1:45 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop. Please signup for a group. Note that this loop may take you less time than 1:45 so you can consider going around again and meeting the second group, or you can go out again or add a little onto the loop when you go out.
• Thursday:
  • If you are in town please read the Strength description and plan. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. We will be meeting at the City Track in your QuaranTEAM and coaches.
  • Map to Track
  • 7:15am - Christi & Rachel
  • 4:oopm - Nathan
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
• Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 1:35 OD workout with activity of your choice.
• Saturday:
  • OD 2:40hr run - we will go in the morning, exact time and place will be announced in QuaraTEAM Groupme
• Sunday:
  • 1:00 Active Recovery activity of your choice

For this summer there is a slight difference in strength compared to previous years for two reasons:

1. First, due to changes in ski technique and rules, there is less emphasis on max strength and a move to functional strength.
2. Second due to risk of SARS-CoV-2 spread, we must do strength in a thoughtful manner.

The latter will require you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head out to warmup on your way to the park, be sure you have the following:

1. Weight lifting, rollerski or even ski gloves
2. Two (3-7 pound) hand weights. You can make these by putting pebbles, water or dirt into old Gatorade (or similar) bottles. (A large hydroflask with water is 3lbs, 1/2 gallon plastic jug of liquid is 5-6lbs for reference)
3. A jump rope. You can make this with any piece of rope.
4. A mask. Christi and I will sport our new "Cat Masks". Let us know if you also want to order a cool cat mask from Podium Wear.

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Throughout the summer, our goal will be to keep training groups small so there will be morning & afternoon strength sessions and location from which you can choose. Morning at the field to the south of City Track with Christi & Rachel and afternoon with Nathan at Washington Park.

There will be space for 10 people each time, please check the sheet to sign up. You can change weekly but make sure there is space. Link to Signup Sheet

While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

For this week we will try to add anther 'in person' practices. We will be doing this in QuaranTEAMS, we'll be sending out information about this idea soon.

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:

• Monday: Off
• Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop. Please signup for a group.
    
• Thursday:
  • Morning 20-40min active recovery/check in with your body run
  • We will be meeting at the park in your QuaranTEAM and one of the coaches. We will be posting information about this soon!
    
  • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
    
• Friday:
  • Morning 20-40min active recovery/check in with your body run
    
  • 1:15 OD workout with activity of your choice.
    
• Saturday:
  • OD workout of 2:10 hours with an activity of your choice.
    
• Sunday:
  • 1:00 Active Recovery activity of your choice