April Training Log (Coaching, busy, Rabbit Ears, sick, blob week, mornings make a return)

Taper week: wk 14

No daily log but totals were as follows:

Running = 70 miles

Rollerskiing – 1.5 hours

Total hours = 10

Wk 15

S – am – 3 hours skate ski race (Rabbit Ears Marathon)

PM – off

M – am – 9 mile run

Pm – 1 hour rollerski

T – am – 9 mile run

PM – 1.5 hr rollerski

W – am – 9 mile run

pm – 75 min rollerski

TH – am – 5.5 mile run

Pm – off

Fr – am – 60 min rollerski

pm – off

S – am – 80 min rollerski

Pm – got sick

Totals – running – 33 in 4 days/ ski – 3 hours/ rollerski – 6/ totals = 13

(I intentionally took the last three days of this week off from running to sort of reset. This ended up being my “blob week” along with the start of the next one, which, in addition to the illness, are the reasons why the total hours are so low.

wk 16

S – sick all day

M – off; still recovering

T – off

W – am – 60 min rollerski

pm – 5 mile run

TH – 65 min rollerski

Pm – off

F – 55 min run

Pm – worked a track meet all day

S – 85 min rollerski

Totals – running = 15 miles/Rollerski = 3.5 hours – total = 5

Wk 17 (Start of new cycle of training)

S – am – 60 min run

pm – 90 min rollerski

M – am – 65 min rollerski

pm –

T – am – 60 min rollerski

pm – 60 min run

W – am – off

pm – 1 hr 45 min rollerski – 19 miles/ HR – 144 average – good workout

Th – am – 60 min rollerski

pm – off – still feeling drained and somewhat congested; had worship team practice and busy day at school

F – am – 60 min run +4 striders

all day – worked track meet – tried to bike after but could only do 30 minutes

S – 90 min rollerski

pm – 55 min run

Totals – running – 45 miles in 5 days/ rollerski – 8.5 hours/ total = 13.5 hours

wk 18

S – am – 90 min rollerski

pm – 60 min run

M – am – 80 min rollerski

pm – 60 min run

T – Am – 80 min rollerski

Pm – 60 min run

W – 60 min run

Pm – off

Th – am-  80 min rollerski

pm – 60 min run

F – am –  80 min rollerski

pm – 60 min run

S – am – 60 min run

pm – 1 hr 45 min rollerski

R – 63 miles/ rollerski – 8.5 hours/ total = 15.5

wk 14 = 10

wk 15 = 13

wk 16 = 5

wk 17 = 13.5

wk 18 = 15.5

totals (5 weeks) = 57 hours

Jan – 76 (5wks)

Feb – 66.5 (4wks)

Mar – 64.25 (4wks)

1st quarter = 206.75

2nd quarter (through 5 weeks) = 57

April – 57 (5wks)

Published by rsederquist

My name is Ryan Sederquist.  I am a man of many passions and dreams, and this website is the outlet for many of them. I am currently teaching 5th grade remotely in the Adams12 school district in Colorado. I have been an elementary music teacher in Alamosa, Colorado, as well as a 7-12 band director at Lake County High School in Leadville, Colorado. I am also in the final, final stages of acquiring my M.S. in Exercise Science from Adams State University. In 2018-2019, we spent a year in Presque Isle, Maine as I coached the UMPI Nordic ski team. I currently live in Leadville, Colorado with my wife Christie, a special education teacher, and our border collie-German shepherd mix, Ajee. Even though it is not my full-time job, ever since I was a child, I had the desire to do one of three things professionally - pro sports, writing about pro sports, or being a radio talk show host. This website is where I pretend to do the latter two, and when I'm out pretending to do the former, I listen to podcasts, think about topics, and pursue my wild dream of someday, at some event, in either running, biking, or skiing, wearing a team USA uniform. This website contains articles, podcasts, pictures, and journal entries that have to do with my passion and involvement in endurance sports. Our flagship project is the Seder Skier Podcast, which talks mostly about nordic skiing and attempts to interview influential individuals in the ski world. I also rant about the Big 4 sports, with a lean towards Minnesota teams (Vikings, Twins, Twolves, and MN Distance Running). I sometimes try to write Sports Illustrated like 'feature' articles about athletes as well. In addition to a focus on sports, you will find the occasional article or show that discusses the intersection of theology and society ...which is ...obviously everywhere. We place these in our Skieologians podcast. The heading at the top of my homepage reads, "Search for Truth. Play with purpose. Strive for success." It is the underlying theme for my coaching philosophy, which can be downloaded from this site. Basically, I'm always looking to search for the truth in my pursuit of knowledge, whether that is knowledge regarding the best methods for waxing skis, training a quarter miler, or defending my Christian apologetic. Searching implies a dedicated pursuit for knowledge, and that is what I'm about and what this site is about, even if it is simply for providing viewers with an accurate description of a product. Play with purpose has to do with living out our passions because they are fun. I ski because its fun. I play music and teach young kids because there is joy in it. This blog is about celebrating the joy and fun that inherently exists in the pursuit of excellence and in the activities themselves. Finally, strive for success is built on the principle that true success is the realization that we gave 100% effort to become the best that we could possible be. It requires 100% in preparation, competition, reflection, mental effort, etc. If something is worth doing, I believe it is worth doing with that level of effort. Someday, I hope to race the Visma Classics - the entire season, wear a Team USA singlet, and have a job that involves writing or talking about sports or theology all day. If you know of any body I can reach out to to help me accomplish these goals, please email me at sederquistrd@grizzlies.adams.edu

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