a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TBfEtF-MpcI/AAAAAAAAC80/_TvbeHJXcio/s1600/IMG_4551.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TBfEtF-MpcI/AAAAAAAAC80/_TvbeHJXcio/s400/IMG_4551.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483067350323078594″ //aNow that school is over, we have started our summer group training. This morning we went to Weston for our upper body specific strength workout. We have a great workout that we have done for years. We do this workout once a week and make it a little harder each time. By August, everyone is pretty tough.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TBfETnh1txI/AAAAAAAAC8s/QVayXu52Hwo/s1600/IMG_4555.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TBfETnh1txI/AAAAAAAAC8s/QVayXu52Hwo/s400/IMG_4555.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483066912654341906″ //aWe start with an 8 km warm-up that is slightly uphill.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfD5otrcdI/AAAAAAAAC8k/8xUKAC2h0zo/s1600/IMG_4557.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfD5otrcdI/AAAAAAAAC8k/8xUKAC2h0zo/s400/IMG_4557.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483066466295837138″ //aAfter the warm-up we wake the body up with 10 ten second sprints (1 every 2 minutes to keep us aerobic).br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfDTkCjkjI/AAAAAAAAC8c/A_GYwLRx1g0/s1600/IMG_4562.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfDTkCjkjI/AAAAAAAAC8c/A_GYwLRx1g0/s400/IMG_4562.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483065812206195250″ //aHallie showing good form and cruising along in the warm up.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TBfCj3BbKKI/AAAAAAAAC8U/Porls6UOfes/s1600/IMG_4563.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 207px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/TBfCj3BbKKI/AAAAAAAAC8U/Porls6UOfes/s400/IMG_4563.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483064992668002466″ //aNext comes the single pole assualt on terrible mtn. Today was easy, 2×5 minutes. At the end of the summer, it will be 2X12 and we’ll be getting up there.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfCG9hORaI/AAAAAAAAC8M/4l4F8zDyUEg/s1600/IMG_4566.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 373px; height: 400px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfCG9hORaI/AAAAAAAAC8M/4l4F8zDyUEg/s400/IMG_4566.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483064496195782050″ //aFritz is recovering from a broken hand so he did a bunch of no pole and 1 pole skating.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TBfB6r8O6LI/AAAAAAAAC8E/BHOa_hcHcpM/s1600/IMG_4576.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/TBfB6r8O6LI/AAAAAAAAC8E/BHOa_hcHcpM/s400/IMG_4576.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483064285318801586″ //aSince today was an easy day, we then worked on some striding technique before finishing with a fast 8 km back to town.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfBjo9X2uI/AAAAAAAAC78/HT48ZpvaONc/s1600/IMG_4578.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfBjo9X2uI/AAAAAAAAC78/HT48ZpvaONc/s400/IMG_4578.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483063889381284578″ //aThe workout is fun because we get a little pure speed, a bunch of easy speed (gradual down), some grind-it-out strength and some good endurance strength.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfBDsHnE5I/AAAAAAAAC70/bs3gq6NqAQA/s1600/IMG_4585.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/TBfBDsHnE5I/AAAAAAAAC70/bs3gq6NqAQA/s400/IMG_4585.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483063340473717650″ //aThe boys chillin after the workout.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TBfApw_cc6I/AAAAAAAAC7s/CEgdau0qrws/s1600/IMG_4586.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 377px; height: 400px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/TBfApw_cc6I/AAAAAAAAC7s/CEgdau0qrws/s400/IMG_4586.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5483062895105045410″ //a”gotcha” (she didn’t want her picture taken).div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-9087530083423669064?l=smsxc.blogspot.com’ alt=” //div
