May – start of summer base training/end of school year

Wk 19 –

Sun – AM – 1hr 40 min rollerski (19 miles)

PM = trail run 60 minutes

M – AM – 90 min rollerski

PM – 60 min run with 12x1H/1E

T – AM – 9 miles easy

PM – concert/off

W – 65 min rollerski

11 AM – 60 min run

PM – 75 min bike

TH – AM – 60 min run

PM – off/walked puppies 2 miles

F – AM – 70 min rollerski

PM – 60 min run

Sat – 2 hr rollerski + 2 hr hike in Frisco

R – 6 hrs, RS = 8.75 hrs Hike = 2 hrs = 16.75 hrs

Wk 20 –

S – AM – 2 hr 15 min RS in Frisco up trail to Copper mtn

Late AM – 60 min run +4 strides

M – AM – 65 min RS

PM – 9 miles w/15 min tempo – did not go well – 5:38, 5:49 for first two miles

W – AM – 70 in RS

PM = 60 min run

W – 70 min RS

mid day – 60 min run

PM – 90 min bike

TH – AM – 60 min run

PM – off

F – AM – 80 min RS

PM – 8×400 on dirt path with 1 min jog rest (75-81 seconds) – 9 miles total

S – 2.5 hr bike

PM – 9 miles running

Total – B – 4 hrs, RS – 6.5 hrs, R – 7 hrs = 17.5 hours

Wk 21

Sun – AM – 70 min run

PM – 80 min RS

M-  AM – 75 min RS

PM = 60 min run

T – AM – 80 min bike

PM – 60 min run

W – AM – 70 min RS

PM – 60 min run

TH – AM – 80 min RS

PM – 60 min run

F – AM – 2 hr rollerski

PM – 2 hr bike

S – 1hr 50 min rollerski

PM – 60 min run

R – 6 hr 10 min, RS = 9 hrs, B = 3.5 hrs = 18 hrs, 40 min

Wk 22

S – AM – 2 hr RS

PM – 60 min run

M – AM – 1 hr run

PM – 2hr RS

T – AM – 2 hr RS
PM – 60 min run with 5x3H/1E and 5x1H/1E

W – AM – 60 min run

PM -90 min RS

Th – AM – 2 hr RS

PM – 60 min run then drove home through the night

F – AM – 60 min run in Moorhead

PM – 2 hr RS in Itasca through wilderness drive

S – 13 mile run (Saukeye Lake Loop)

Pm – off

Totals: R – 7.5 hrs (70 miles) RS – 11.5 hrs/ Total = 19 hrs

Wk 19 – 16.75

Wk 20 – 17.5

Wk 21 – 18.75

Wk 22 – 19

Total: 72 hrs (4 wks)

Jan – 76 (5wks)

Feb – 66.5 (4wks)

Mar – 64.25 (4wks)

1st quarter = 206.75

2nd quarter (through 9 weeks) = 129

April – 57 (5wks)

May – 72 hrs (4wks)

Workouts of the month:

Spontaneous Saturday with my wife: 

One reason that I find I’m able to put in consistent training is because of the consistency with which my wife and I seem to run our lives. We are early to bed, early to rise people 7 days a week. Sometimes, she is able to sleep in until about 8, but I’m almost never in bed after 6:30, even on a Saturday. Both of us usually start our days by running or exercising in some form in the cool, crisp air of the Colorado mornings. On weekends, especially during the school year, we often find ourselves spending a chunk of time on Saturday preparing for the following week’s lessons (no procrastinating on Sunday nights or Monday mornings, generally speaking – something I was definitely guilty of in college and high school), and thus, we don’t often leave Alamosa to camp, hike, shop, or explore.

There are positives and negatives to this lifestyle, and I think we understand that; however, prioritizing our jobs at this stage of life – without kids of our own – means that we are able to invest more time and energy into our careers….at the expense of some adventure.

After a full year of this, however, I think we hit a breaking point during one of the last weekends in May. We decided to call it “Spontaneous Saturday” – and we hopped into the car and headed out to Breckenridge without much of a plan. We ended up doing a nice hike with our puppies, then driving all the way to Denver so that we could eat at our favorite restaurant, then driving all the way back to Frisco, only to discover that the campsite we intended on staying at was not even open. We then pulled out our tent and, after setting it up on a parcel of gravel on some random pullout overlooking Lake Dillon, realized that someone had stolen our converter box….so we couldn’t blow up our queen size air mattress. Joanie, Zato, my wife, and I all curled up in our small tent and tried to get some sleep. In the morning, I enjoyed a crisp, cool, sunny rollerski up the bike path from Frisco towards Vail. Christie took the puppies on a short hike and then met me at the top of the incline. I guess it turned out that we don’t always need a plan to have a good time!

Upcoming ideas for spontaneous Saturdays include:

  • buying an RV or camper van on the spot
  • getting tattoos
  • garage sale hunting (this happens pretty much every weekend so it’s actually more of a routine!)
  • climbing a 14er
  • Eating the 7lb burrito at Jack and Grills

I will update you if anything happens…..




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

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