This is week 10 in our yearly training program, this means that it is a medium building week. The training program is set up to build you little by little, it should be rare that you feel as though you are totally destroyed after a work out. If you are than your recovery time is going to be longer which will affect the next training. Training also builds over time so if you are missing out on training or you are not doing you own self training you will find that you suffer in team work outs when you do show up. Being successful in a work out is very important to your mental development and your enjoyment of the sport. If you are not able to complete a work out then you don't feel as successful and it is not as fun. We will be focusing on pacing, strength and roller ski technique.

Next Wednesday, July 18th we are going to do our first run to the movies. This is going to be a fun team building event. We will meet at Relais Plein Air, I am picking the route for this if you have suggestions please forward them, and I would like this to be a 5-10km run ending at Starcite. This is a social event so invite friends to come out and have fun with us. If they are not comfortable with running they can cycle, roller blade or move in any other way that they wish. I will also invite Nakkertok and Skinouk to join us. I will leave choosing a movie up to you.

Southern Ontario Training Camp is Aug 25 - 29th in hardwood hills,here is a link to the camp flyer so far this is all of the information available, I will post more when I get it.  http://www.xco.org/hp/temporar/12-08-30_SOD_Campflyer-Final.pdf

Make sure that you are drinking enough in this heat. Dehydration sucks and it is recognized by low energy, grumpy, easily frustrated, low pee, yellow pee. So if you are lying on the couch drink water and do something productive, if you are fighting with your brothers and sisters have a drink of water and find ways to talk things out, if you are working on a project and it is pissing you off have a drink and find a way to calm down, if your pee is the color of dandelions than have a drink and maybe another, if you have not peed all day have a drink. Remember than people as active as you are need to drink about 3-4 liters of water each day in the heat.  Here is a link to an article on water. http://articles.mercola.com/sites/articles/archive/2011/02/21/how-drinking-spring-or-filtered-water-can-improve-your-health.aspx

Here is a link to the time trial times from two weeks ago, http://racesplitter.com/races/B380EDF6A

Monday, July 9th    

• Activity: Strength
  
• Location: Camp fortune
  
• When: 6:00 - 7:30
• Bring: Running gear, watch with a timer water, snack for after practice

Wednesday, July 11th    

• Activity: Classic roller skiing, Intensity and technique 
  
• Location: P8 
• When: 6:00 to 7:30
  
• Bring:Classic roller skiing gear, watch with a timer, water, snack for after practice

Sunday, July 15th    

• Activity: Skate Roller ski distance, with 6 x 3min hill intensity, we roller ski for two hours and finish with a easy 45 minute run.  
  
• Location: P9
  
• When: 9am to 12am
  
• Bring: Skate roller skiing gear, watch with a timer, water, snack for after practice

Monday, July 16th    

• Activity: Strength
  
• Location: Camp fortune
  
• When: 6:00 - 7:30
• Bring: Running gear, watch with a timer water, snack for after practice

Wednesday, July 18th    

• Activity: First run to the movies  
  
• Location: Drop off Relais Plein Air and Pick up StarCite
  
• When: TBA
  
• Bring:running gear, money for a movie, change of clothes so you do not freeze in the air conditioning after getting sweaty running, watch with a timer, water, snack for after practice

Sunday, July 22nd     

• Activity: Classic time trail Juveniles 6 km Juniors 9 km
  
• Location: P9
  
• When: 8am to 11am Please note the change in time so that we can time trial with Nakkertok
  
• Bring: Classic roller skiing gear (Skate for those that do not have classic gear), watch with a timer, water, snack for after practice