Spring and summer, 2011

Well I did not write too much about Peter's training during the spring or the summer... I'll try to recap a bit now:

There was a slight rest after the last race (Celje, Slovenia, end of March), then came training on inline skates (the ice rink in Szeged closes by April). Long steady distances and lots and lots of technique. Although there were 3 inline races in the spring-summer interval that our club wanted to attend, but none of them were given top priority. Luckily enough, 2 races were held here locally, so we didn't even have to travel at all :)

The first race, the student's olympic brought only fair success. I know, we did not prepare much for it, but in several cases our girls or boys missed the podium only by a narrow margin. It was very disappointing but we must learn to get over it, like some bonze in meditation, because the kids had a long and tiring shorttrack racing season behind them. Peter came in 4th both on his distances, and it was clearly visible that he got unused to the harsh and violent races in inlines, like getting a push or knock at the start... instant penalty in shorttrack...

Early June our club was given the opportunity to show off skating in a big multi-sport festival in Szeged, where several thousand people could see and several hundred could even try out skating (on inlines). Well we tried, but it was quite hard to promote ice skating in 30+ Celsius... :)

We were on holidays in the second half of June, in turn the second local race was held in that time. So I cannot even tell much about that - but the sea is nice and good :) Only 1 week after we've gotten home, there was an Europe-Cup race in Tatabánya, but it would have been useless to race there after 2 weeks of lack of training.

Mid-July the kids attended a dryland training camp in Budapest-Normafa for one week, just like in the previous year. It was brutally hot then, Peter fell every 2nd day and earned war scars during the forest runs, so he did suffer this time. :( Then came 1 week of well-earned rest and again a period of 5 trainings per week.

We've managed to travel to hols again early August for a week, then Peter attended a 5-day training camp on ice in Budapest. From this point inlines were forgotten, just to not mix the two different skating styles. At the end of August, yet again 2 days on ice in Budapest, only to make school start easier :D

September was very tense and intense: 5 dryland trainings each week with running, working on stairs, imitation, cord-assisted imitation... and on 2 weekends head to Budapest, the ice rink, 2 ice sessions in 2 days. This is how we've reached the end of the month and today, when we start and drive to Zagreb, Croatia for our first race of the season.

Frustrated

I've planned to run a half-marathon the last weekend in Siófok.
I've dedicated most of October and November to set up for this race properly. Ran 30-40 km a week following a training plan, aiming at 1:50 or even better time to achieve.
Then came Friday last week, 2 days before the race. A rest day. And it hit - met some virus: sore throat, voice gone, general 'down' feeling. Then spent most of Saturday in fever. Classic pharyngitis.
So no half on Sunday, that was quite sure :((((((((((((((((((((((((
Now there's a 'hole in my soul', I think I am

REALLY FRUSTRATED

Maybe I should check if there's another HM nearby I could run. Oh btw by Tuesday I was fine again :s

Summer ice training

Following the dryland training camp and some more dryland workouts in the next 2 weeks, the team took part in a short ice training camp in Budapest early August. There were 7 sessions during 4 days, ie 2 trainings in a day.

Working in 2 age groups

Each participant stayed in Hotel Pilon, about 400m from the ice hall, which proved to be a very good selection especially in the mornings: The daily schedule was something like getting up before 5:00 and walk up to the ice hall, then at 5:20 start 40-50 minutes of dryland before getting in the hall and onto the ice. The ice sessions were 1-1.5 hours long and the kids only got to eat the breakfast after that. Then they spent the rest of the morning in laid-back style and had lunch in a nearby restaurant. Then they had some more rest (and occasional nap) before doing another dryland/ice training. Then back to the hotel, eat some and get into bed early.

Rest

As it was August, there was a high contrast in temperature (~30C outside, 5C in the hall) so the clothing part was tricky but manageable of course. The 'wake up early' part of the camp was a real killer but the kids at least learned to pre-fetch the clothes they wanted to put on the next day.

Relays start

There were 4 kids (CD, TR, NB and Peter) from our club plus coach TT, 4 from Pécs and their coach, and a lot of girls from Jászberény. I am quite an outsider in ST but I could see huge differences in technique and dryland work of the different teams (and I think our kids are on the better side). The last day 2 of our Olympians (R.Darázs and B.Heidum) joined and helped the kids a bit in the dryland part - it must be a good and positive impulse for them to get help from the sportsmen / sportswomen they saw racing in Vancouver on TV just some months ago...

Dryland exercises

The camp was very tiring but it was useful for sure. Too bad we won't have ice time locally until October and so we must grab every occasion to train on ice, yet it will mean lots of travel. Coach TT says it will be a busy September...

Dryland training camp

Peter and the team has spent a week in a dryland training camp in Budapest mid-July, together with the local Sportország SC team. The setting was beautiful as it took place in the hilly section of Budapest, in Normafa. Cool forests, pathways, and lots of elevation change. The climate was terrible though, each day it peaked around 33-35 C so it was no fun at all.

End of warm-up football

The camp consisted of 3 days work, then 1 day off, then 3 days work again. Each day they had two training sessions, the first one from 9 to 11:30, then lunch and some rest time, then the second session from 15:00 till 17:00 or so.

Peter in red T-shirt

In the morning training they had runs, imitations, sprints - usually uphill. Then in the afternoon they did more imitations, with or without non-elastic band and some more running. This all sounds very simple but the fact they had BÁ, the well-know ST trainer train them shows how serious work they had to do. The aim of this all was to prepare them physically for the upcoming ice season.

Imitation

Peter lost 2.5 kg in one week, and 4 cm from his waist. And his muscle definition looks fantastic. Now I wish he could transform all this technique he learnt now onto ice when racing...

BÁ and Peter, working on technique

They stayed in a one-star hotel on the Pest side of Budapest but it was quite clean. And after all, they went there to have sleep - and in fact they did not care where to sleep, only to get some.

We visited him in the last 2 days with Moira and Anikó, to support him a bit and also to celebrate HR's and Peter's birthday with a nice cake in the last evening. They were born only 1 day apart so the cake was half pink and half blue, with '9' candles on each half.

The cake

Poor ones - they still had trainings on the next day...

Spring sum-up

This is to sum up my intensity phase for this spring:
I've spent 34h 43m burning 21024 kCals during 31 sessions. The training included skating 271 km, running 75 km and plyometrics 6 times - this time Bill Begg's 'Offskate Plyo Specific':

-	Plyometric Menu - Offskate Plyo Specific	Time
1.	Jogging slowly for warm up	5 mins
2.	Stretch (static, ballistic)	5 mins
3.	Skipping	2 mins
4.	Vibrations 30 sec with 30 sec rests	4 times
5.	Frog jumps 15 sec recovery	8 times
6.	Crossbacks	1 min
7.	Stride jumps, extend legs to back & side	1 min
8.	Gunthers, dryland skating, looping the leg back in D shape	2 mins
9.	Heal taps	1 min
10.	Control hop 30 sec with 15 sec recovery	4 times
11.	Imitation jump 30 sec with 15 sec recovery	4 times
12.	Sheer power 30 sec with 15 sec recovery	4 times
13.	Swing hop 10 sec with 15 sec recovery	8 times
14.	Pulsing up & down 10 sec, hold 30 sec, then pulse 1 min, 30 sec recovery	2 times
15.	Bounding 15 strides, 1 min recovery	6 times
16.	Sprints 30m, 1 min recovery	6 times
17.	Low walking, with knee to ground	2 mins
18.	Wall sitting, legs at 90 degree, back straight	2 mins
19.	Slow jogging & light static stretching to cool down & check if body is OK	10 mins

In the last 2 occasions the plyo program felt almost easy to complete. That means I advance bit by bit :)

I've raced in the DOM Cup with a less-than-satisfying result and completed the Tour de Tisza-tó, which was more enjoyable.

I have 2 LifeInLine HMs coming up early June, before heading for the beach. I really hope to improve my PB in one of them, though I haven't been able to skate as many interval sessions as I'd planned, so there may be problems with my speed. We will see...

Transfer

Peter has left his old club and transferred to another one.

This simple sentence above is the result of several nights' bad sleep, a lot of brain cells damaged and weeks spent in anxiety. All of which could have been avoided of course.

Why?
Well that is the question that is still bugging us almost every minute these days. It is one month now that we've made the decision but still it echoes in our mind. I did not want to write about it earlier, letting time to settle things and look back from a distance, but it is still hard to put it down correctly.
If I try to look back from a distance, it all started last October when coach TT was contracted. His main job was to deal with the kids in the club who wanted to race short-track. Coach E told us he had other things in life that took his time and he would be teaching the small ones, who started out discovering skating. This setup seemed fine for us and we knew coach TT was in the national short-track team until recently, so we expected up-to-date knowledge that he could transfer to our kids.
And he did so. He sketched plans and after the initial training sessions told us that our kids lack a lot technically so he could only promise to make them really competitive for the Junior Nat. Champs late in the season, in February. We've accepted this and he began working with them very hard.

And when I say very hard I mean this for real. There have been trainings when the kids almost threw up, when I had to take Peter up the stairs home on my back, when he almost fell asleep on the drive home that is about 10 minutes, etc. According to Churchill: 'blood, sweat and tears'. Okay, blood was not too common :)
After about 2 weeks the first cracks opened. Those (few) who couldn't stand the idea of hard work declared they did not want to race short-track and wanted to do inline only. So they went back to coach E and began some 'base building' period which, to tell the truth, wasn't hard at all. And from then on coach E became more and more jealous(?) about coach TT, it seemed. And of course dirty materials were involved, too, as the club leaders began to complain about coach TT's salary - that was quite strange as it was them who've contracted him...
Months passed, work was on and results started to come. In the championships those who worked hard for real under coach TT posted wonderful times, scoring PBs in all distances. Once again the old wisdom proved true, hard work yielded good results. But then there was another race still in the calendar, late March that we've planned to visit. But all of a sudden the club leaders decided they would not pay for the ice in March. We were shocked - how do we race then if we cannot train on ice?

We swallowed the bitter pill though but our kids were in some kind of 'punishment'(?) - they had to share the training hall with the absolute beginners, but coach TT tried to work it out so they did a lot of dryland and some tech drills. By the end of March it became clear this was not leading anywhere.
And then we suffered a big slap in the face. Coach E posted the groups' timetable for the trainings and coach TT's group had no time reserved for the trainings in the local skate track. We parents decided to meet the club leaders and question their decision, when they told us that they've fired coach TT and his group will be trained again by coach E. Bit strange that coach TT did not know he was being fired...

We were shocked. Really shocked. This all happened on a Friday eve and you can imagine what our weekend was like. We've seen coach E train Peter for years however he has developed in the last 6 months more than ever under the direction of coach TT, so we were sure that returning to coach E was a no-go. Just exactly that time I've read Susan Ellis' article about coaches telling 'do 10 laps of this or that' vs coaches teaching the correct position and technique above all. Coach E is of the former, coach TT is of the latter type for sure.
We talked a lot. We phoned a lot, then talked a lot again. One thing was clear. We wanted to leave the club that didn't even consider what was good for our kids, just their own personal greedy ambitions (maths is simple: ice is expensive, renting a gym is not). After 4 years they just threw away our kids, several champions, hard working ones.

There were 3 clubs in Szeged: one for short-track only, one for inline only, and the one we were to leave, doing both. The obvious would have been to transfer to the first. But after several days' thinking and asking Peter, too, we decided to stay with coach TT. He decided to start a new club and so we joined it.
There are only 5 kids in the club now, but I hope it will grow soon. What are they doing these days? They train 5 times a week, 4* inline and 1 time dryland, as there is no permanent ice available. Sometime during the summer we plan a training camp to gain some ice time, then in October it will be available here, too. If we can find free slots in the ice schedule... Generally speaking we are looking forward racing short-track, but we may visit some inline races, too - just to keep racing spirits high.

So you won't see Peter in black/orange in the future. I think the skinsuit will be green/black/silver. With a silver lining.

Random

I do some running and just found this link about lacing up a running shoe. Wow never thought it would be such an interesting reading...

I am planning to skate 57km on the Tour de Tisza-tó this Saturday. Weather forecast: wind, clouds and rain. Splendid!!!

When you stand by the window and look at the rain outside, eating huge doses of chocolate, can you call that a perfect taper?

The LIL schedule is finalized at last. They parted with Nestle and got a new sponsor LIGLASS who deals with solar energy systems. Last year the winners received huge packs of Nestle products, mainly chocolate. What will they give now, solar panels? :) Hmmm not  bad idea - a solar panel fitted on the helmet and your back, you get home and feel 'energized' :)

Back to taper.

Base Zero?

If I look at my skate calendar for 2010 I can see the main Base (both 1 & 2) period is over. It is the time of the year where you should do long, steady & slow kilometer hunting, staying in aerobic heart-rate zone, to build up endurance. That is the theory at least.

Now let's take a look at my skate log: so far in the year I've skated 121 kms and run 196 kms. I don't remember where I've put my totals for Base 1 - but in Base 2 (that means the last 5 weeks) I've spent 33h 48m, burning 22192 kCals during 31 training sessions. I think it is a bit low but let's be fair, the last few weeks (since the start of April) I had a quite good schedule training-wise, 31 sessions in 35 days is not bad (88%).

I had two disappointing races during this period, first the Bratislava HM and then the IV. Dom Cup (more on that later). Yes there is a silver lining to every cloud, I am looking very hard to find it :)

Now come the Intensity training weeks, I expect to gain some speed during that and do many drills as recovery. What's in the plans? I'd like to skate a tour around the Tisza lake (55km), then run a 4mile race called Cora-run in town. And after the intensity phase I'll have 2 half-marathons in Slovakia before summer, to prove I can make a new personal best.

November 2009

I started training again in November after the October rest. I run (or better, jog at slow speed) and do plyometrics. Later on I'd like to put in some bike hours, too and some tech drills sessions on skates.

November stats are: 13:55h logged, 8973 kCal burnt in 13 sessions.

Well of course as soon as I've started serious work my lower back opposed and I had a nerve stuck for more than a week. However I tried jogging even in that state but obviously skipped some plyo job...

About plyometrics: I (try to) do the exercises as detailed by Bill Begg under the 'Offskate plyo general preparation' title. You can see them listed below:

-	Plyometric Menu	Time
1.	Jogging slowly for warm up	8 mins
2.	Stretch (static, ballistic)	10 mins
3.	Skipping	2 mins
4.	Continuous jumps	8 times
5.	Press-ups	1 min
6.	Skip jump with tuck, knees up to chest	1 min
7.	Bent knee sit-ups, with alternative twist, no hands behind head, only at side (safety issue)	1 min
8.	Stride jumps, extend legs to back & side	1 min
9.	Back extensions, opposite leg & arm raised for about 2 sec, while lying on stomach	1 min
10.	Hip extensions, no explosive movements (safety issue) 30 sec on each leg	1 min
11.	Burpee's, spring into air at end of each one	1 min
12.	Lateral leg raises, raise & lower steadily, with extended leg, while lying straight, 30 sec each leg	1 min
13.	Skip jumps with squat: 1,2,3 on toes then 4th squat	1 min
14.	Floor & wall touches, don't move feet & twist upper body around to touch wall behind, with the palms of your hands	1 min
15.	Step-ups, 1 foot up & two feet up, before down, do not jump	1 min
16.	Single treadmills (keep back straight, back foot extended & front knee to chest)	1 min
17.	Shuttle sprints, run between marks approx. 20m apart, TOUCH GROUND, then re-accelerate back	1 min
18.	Low walking, with knee to ground	2 mins
19.	Crossbacks	1 min
20.	Stride backs	1 min
21.	Gunthers, dryland skating, maintain motion looping behind & pointing toe in, using full arms	2 mins
22.	Heel taps	1 min
23.	Swing hop 15 meters, 4 x on each leg, if hill available, use that for exercise	-
24.	Bounding on spot, use arms to maintain motion	1 min
25.	Wall sitting, legs at 70 degree & back straight	2 mins
26.	Slow jogging & light static stretching to cool down & check if body is OK	10 mins

1-2-3 are OK, #4 makes me out of breath, then I'm OK till #11 which again is hard on lungs. Then I'm fine until #16 which I found to be a killer. The skate-related section is generally OK but #24 makes my heartrate jump up seriously and #25 is the well known burning-muscle feeling after which you can hardly start jogging...

Peter has 4 trainings a week, 2 times on speedskates, once a dryland and a hockey skate session on Sundays, where they do standard exercises then play football on skates. He could be going to 2 more speedskate trainings but they start at 06:00 on schooldays and we do not want him to be too tired during the day. I think he is too young for that.

His technique is getting better and better each week, though there are some not-so-nice moves with his left arm and his right knee is not as good-looking as the left one. Well, first race is in 2 weeks - we will see...

This weekend the National Short-track Team is training in our town so obviously we will attend some of their training sessions to see 'how the big guns do it'. :)

October 2009

I decided to do a very serious off-season period in October. I had some issues with my knee joints, shins, lower back muscles etc. and wanted to rest them completely. So I took the whole month off, doing exactly NOTHING sports-related. Well of course weather turned beautiful, best skater weather (sunshine but still just below the 20C mark). But I stood firm against all these weather-sirens luring me to cover some miles on the lone roads :)

Peter trains hard on ice since early October. Coach TT held very specific technical trainings for them during the month, both on ice or dryland. We didn't even had to put on the mats as they were skating so slow they did not need them. As a result Peter is skating so much lower I can hardly believe. His motion is fluid, clear, knees ahead of toes, shoulders straight in turns, hips bent inside the turn, using edges... so good to look at him skating.

Nowdays they are trying some faster laps, but still very moderate tempo. They also practice relays much as that is where some 'easy' medals can be found on competitions.

Interval season

Summary of the interval sessions:

• ran 83.3 kms in 8h04m (13 sessions)
  
• skated 161.3 kms in 10h26m (16 sessions)

18.289 kCalories burnt during the above. I've done intervals like 20 sec on, 40 sec off, repeated 10 times, or 20 sec on, 10 sec off, 6x. I could easily manage to survive them, but I am quite unhappy with the quantity of distances covered during this interval period.

The naughty left knee

Last Thursday I've noticed my left kneww was swollen quite a bit. It felt warm, however I did not feel any pain.
I couldn't decide what could have caused this. I've run 8km the eve before but - that is not much at all. Anyway I took some diclofenac before going to work and later, in the evening I've applied some ice to it, raised it during the night and had some more diclofenac.

No sign of getting better Friday, but then I could feel some very mild pain on the outer side of the knee. I've searched the internet for the anatomy and any probable causes and finally decided: I had a lateral collateral ligament injury. What could do that to me? I'm still uncertain & puzzled.
Anyway, I kept on icing and raising it while eating more and more diclofenac. By now it is not swollen anymore, only a very light breeze of pain remains if I push the ligament hard.

Question is: should I enter the upcoming Tour de Tisza-tó? 55 km of skating on the 9th of May. Hmmm hmmm hmmmmmmmm

BTW did you know that European rivers are all polluted with diclofenac? It seems to be the most commonly used drug here nowdays...

Building a base 2

At the end of the Base 2 period let's make a quick summary:

• ran 81.4 kms in 8h12m (10 sessions)
  
• skated 97.4 kms in 5h (11 sessions)

That is significantly lower than I've expected :( However often there are days when I simply do not feel strong enough to go training. I guess it must be some kind of spring fatigue?
Next period is about intervals. Insane...

Building a base 1

Sometime in October I decided to follow Rob Bell's periodisation tips on Inline Planet to build a more sportsman-like body shape in 2009.
According to those plans I've started a Base1 period at the 1st of February. Due to the weather it mostly consisted of doing running trainings, both outdoors or on the dreadmill. I just simply hate the stationery bikes in the gyms with their awful seats. I think spinner bikes are OK but I definitely do not want to take spinning classes. I should look for a gym where I can use the spinning bike for an hour or more, without a crazy instructor shouting around.
Anyway, Base 1 period ended last Sunday and now I can sum it up:

• ran 187 kms in 18h42m (23 sessions)
  
• did 1 indoor skate session

That is not too much :( 24 training sessions in 6 weeks, means I trained every other day. Running was at 6 min/km, that is OK I think, as long as one wants to do long, slow distance trainings.
So I am still undecided if I can call this Base 1 period successful or not. Time will tell.

2008 inline season review

All the race events of 2008 are over, it's time to make a quick summary.

I've started the season at absolute 0 level. My goal was to learn to skate and gain some racing experience. So we can call this year a development year, starting from scratch.

I've attended:

• 4 track races
• 1 half-marathon
• 1 super-marathon relay

Initially I wanted to go to Kosice as season closing but due to other factors I did not manage to get there this year.

It started with the half-marathon of Wink Marathon in Siófok. Lacking actually everything I'd have needed even the fact I've finished can be seen as a good result. I missed my target time of 1:25 by 4 minutes, but that did not put me back at all. Instead it made me realize what I should do - train! Train systematically, work on drills and gain endurance. Sound like a lot of work and no fun, but - it seemed like fun :)

The track races were quite a bit of challenge, lacking crucial skills like proper crossovers or nice lateral push. However I never wanted to skip them, I thought of these as laying down some base to measure development later. And in fact there has been some development, I was able to takeover Feri once! He trains regularly with the club, along with the kids, so obviously he should be ahead of me - but still a good target ahead...

Well in fact I finished last every track race except one (due to a fall ahead), but the latter 2 races I finished less metres behind the others. And that is an advance.

The super-marathon relay came as a surprise event just the moment I was feeling down not being able to go to Kosice. So I did not think about it but entered. In fact it was about a half-marathon distance and I was quite pleased how it went.

All in all I am happy with the progress I made this year.
Next year I want to cover more mid-distance races and work on my technique to get competitive on track events, too.

Crossover week

This week I've managed to train a lot at last, and it ment I could practice crossovers a lot.

I've managed to do 4 crossovers each turn, too bad I need one extra sidepush to recover before starting the next one - but hey, I'm starting to get a grip on this. I noticed that I don't slow down in turns so much as before, and also I am not fighting the turns but flowing with them. And I don't have an underpush yet... now I can imagine why it is so easy to accelerate out of a corner. It also has the effect of less back pain, the muscles seem to like it more than regular pushes in the banked turns.

I did 15-20 laps at a time, changing directions then and off to the next portion, summing up 60-70 laps a session. That with a nice warmup section gave 12-14 kms each day. Although I record each portion's time ridiculously I don't bother with pace much, I just keep it nice & rolling. I'll start to look at that issue seriously when I can do the crossovers more naturally, using them as a tool, not as an aim.

One may wonder how come I've not mastered this skill earlier. In fact I've read a nice tutorial about skating and the vicious cycle is outlined very very nicely there: you need to use outer edges before you can do crossovers, but to use outer edges for real you should do crossovers. Wicked, right?

Skill drills week

I've been trying to practice basic skating drills the last week - it was too hot to spend much time on the track anyway, so long tempo sessions were out of question.

After warmup, I've been doing very basic skill drills, eg: rolling in position, inside/outside edges, low position left/right, one-legged pushes, scissors, one-foot glides, parallel turns. It was about 20-24 laps each time, then some 10-20 laps on moderate tempo. It was just enough to cover, in 32+ Celsius... then some laps to cool down, and stretches. Bill & Nicole Begg's videos help a lot I think, I watch the technique-related ones each night to prepare mentally for next day.

I was alone on the track each day, at least it was silent, no constant rolling laughter around :)
Anyway, I wonder when and how I will do my first crossover... I am feeling a little bit 'paused', cannot feel any progression with my technique. But my conscious part keeps telling all this tech training will pay off sometime.

Let's hope so!