warning. mild ultimate content.

diet tip of week.
a pint of icecream the night before the race is not recommended.
but i'll be daaaaa_________ed if i won't keep dooing it.

Saw Borat tonight. I'm going to check de Toqueville's work out. Because Borat was outrageously on point in it's characterization of the american Zeitgeist. The american pronunciation is appopriate, because we came off ugly.

And it was accurate, if not fair.

I'm looking foward to the DVD and commentary to find out what was 'scripted' and what was 'au natural'. This will be the first DVD I watch the commentary first.

Frisbee thoughts.
This is specific to me. I've not run, (except that i tend to jog around like a UPS guy a lot... really), for months. I manage to get in probably 3 miles per week of, jogging to meet my carpool, jogging in the halls, etc. The weights will help, but, I strongly recommend a minimum of 3, 3 mile runs for 2-3 weeks before even light pick up ultimate. That seems like a silly number, but the stress of running is significantly different from skiing. I intend to do 1 mile warm-up, 1 mile of fartlek, and .5 mile cool down. The conditioning is not an issue, it's simply conditioning to pounding.

In other news, i picked up a new unicycle. It's a custom mountain uni, 26" wheel (most are 24, which i think is like a dirt bike)... so it's well suited for cruising about town. the neatest feature is that there is an air seat: on top of the regular seat is a sleeve, in which a folded inner tube is stashed. This will allow me to ride, without banging, er, ya know. This is important, even though right now, i mainly will be riding up and down my street continuing to develop my water starts (or as i say, warter starts).

Summary of week: Sunday, 10km classic race. 10th overall. best finish ever, but, i mean, the comp was what it was. i'm still craptacular, but, hey, first top 10, so i'll take it. Fell over humorously at the start. uh, heh, heh, meant to do that.

Saturday, 10km skate race. Really blew the carbon out of the engine on this one. 26th, but i missed the start. Maybe as high as 18th w/ a real start. heh, heh, meant to do that.

Friday, no ski, 12 miles of biking. Taught. heh, heh... oh wait.

thursday, 20km of skiing. steady. 6 am squats and lat pulldowns

wednesday, intervals on classic skis. 1min, 2min, 3min, 4min, 3min, 2min, 1min. rest equal to interval length.

tuesday, classic skiing. 10km. easy-ish .6 am squats and lat pulldowns

monday, skate skiing, too short. probably 12 km. moderate.

sunday, rest.

saturday, 36 km race. broken pole. heheh... nevermind.

friday, rest...

i can't remember farther (further?) back than that. lots of intervals.

this coming week i'll taper. not sure how the carpools will work out (and as a bike commuter, i'm usually pond, or pool, obviously not car)...

but here's the plan

monday: 10 min warm up, 5 x 3, 10 minute cool down, 50 min total.
tuesday: 1 hour steady
wed: 6 x 2, w/ 10 warmup and cool down
thursday, rest, and drive 10 hours.
friday, 10 km skate, easy.
saturday, 30 km race.

not much of a taper, but a little. the next week, will 2 days of 5x3 w/ a 15km race at end.
then 1 week base (easy), and one week of easy, one week of one tempo, one interval, with 2 1 hour skis, then, one week of 5x3, 6x2, with 2 'easy, short skis', then a 10km race.

that's what constitutes a taper for me, right now. after the 10km race, a week of easy long, then a week of short intervals, then a 15km race on saturday, and a 30km race on sunday, then i'm into spring break, and the goal is just steady state skiing, and afternoon frisbee. the 'race' season is over at that point, so i'll focus on technique and easy return to base training, and i'm going to train for bike season. i'll play ultimate this year some, but i'm going to shoot to be up to speed by jun 21, not before.

abuh, abuh, a that's all.

oh: diet. focus on small changes. for instance, if you like butter on your pancakes, try switching to a syrup yogurt mix, and cutting out the butter. or at least use less butter, and mix with bananas and microwave. try snacking on fruit during the day, so that you aren't as hungry at night. and move towards portion management. lots of small meals. but do focus on small things. one less cup of coffee. one more apple. one less meal eating out, or get the salad, not the fries. but better to eat out less, and when you do, get the fries. they're just tastier.