By Patrick Weaver
Subaru Factory Team

There was a time while I was a full-time athlete when I thought going to the bank and getting a hair cut really threw a wrench into my daily routine. Training, sleeping, and eating were the main focus of the day and anything else that came along other then a good TV show was truly an event.

Well, things have changed and although I still like to get out there and make the most of my workouts I have found that incorporating them into a work schedule takes a little creative planning.

There are similarities to when I was training full-time. I still have to make a plan. I have easy and hard days, bigger weeks and smaller weeks. I do most of the same training activities, like running, roller-skiing, biking, and strength/weights. The difference is that I now have to consider my work load while I plan ahead for my training week or month. Forgetting to incorporate the work week and what happens at work can effect how you feel training.  It is really easy to set a training plan and try to follow this plan to the tee only to find at the end of the week you can hardly get out of your own way.  This only makes you less effective in both training at work and turns you into a zombie at home.    

Here are some things that I think of while setting up my plan:

• Be flexible!  Just because the training plan says you should to do a hard interval workout on Tuesday afternoon does not necessarily mean you MUST do that hard interval workout during that time.  If something comes up that adds stress to your life, your hard workout will just make your day harder and you may not have much energy to give to it.  Exercise is therapeutic and you should get out to do something if possible, but you want to be feeling good to get the most out of your intensity, not drain yourself further.  Adapt your schedule and do the harder workouts when the other stresses are not so overwhelming.
• Proper Planning: Plan your training plan in conjunction with your weekly work plan.  Plan for harder weeks of training when work is slower and an easy week of training when work is busier. 
• Be the Weekend Warrior:  Save the harder and longer workout for the weekends.  This way you will be able to recover from them and not have to worry about running off to work or trying to struggle through them after work. 
• Quality over Quantity:  Emphasize quality over quantity during the week.  A good strength workout out or a well planned medium intensity interval workout can be time efficient and effective.  Workouts like these only take an hour but are structured and enable you to get the most out of the workout.  At the same time, they are manageable and still allow you to work with some energy for the rest of the day
• The Little Things Matter:  Plan ahead for food:  If you know you need to get to work right away after your workout, plan for the day.  I am all too familiar with the situation of finishing a workout, showering and immediately heading off to work to only find myself really hungry about 15 minutes into work and also to find that I am without any lunch.  At breakfast fix a small recovery snack and a drink to have ready after your workout out.  Also, make a lunch at breakfast so it is ready when it is time to leave.  If you are planning on training after work, pack a snack and eat it on the way home from work.  This way you will have time to digest and it will give you the energy needed for the workout.  By time you get home you will be ready to go.
• Think About What You Do:  If your day at work entails standing on your feet all day maybe a workout that requires more upper body is in order.  If your job requires heavy lifting maybe you do not need to do as much strength and should emphasize other elements.  If you are continually walking around during work, a quality interval workout could be more appropriate than a long slow workout.  Consider these small but significant factors as they apply to your training planning.   

Since the development of CR-39 and Polycarbonate over 40 years ago, there have been few advances and innovations in high impact-resistant optical polymer development.

NXT® is a family of patented polyurethane optical polymers, transparent and unbreakable, originally developed for the military to provide superior protection and performance: NXT® was born in the USA in the early 1990’s when the U.S. Government contracted Simula Technologies to develop a new bullet-proof, transparent, and light-weight material capable of providing superior protection, reliability and longer lasting performance than polycarbonate. This material is also used in the windows in post Sept. 11 cockpit doors being installed on airplanes and Apache helicopter windshields panels; it is today available for Rudy Project Technically Cool Eyewear under a unique and unparalleled lens program: ImpactX™.

Why ImpactX™?

1. GUARANTEED UNBREAKABLE FOR LIFE
ImpactX™ NXT® is stronger than any other lens material, guaranteed not to break or crack, even in complex rimless frame.

2. SUPERIOR OPTICS
ImpactX™ NXT® has lower refractive index, internal stress and chromatic dispersion than polycarbonate, resulting in sharper images, higher definition, reduces “rainbowing”, and more visual comfort.

3. SUPERIOR ANTI-SCRATCH PROPERTIES
ImpactX™ NXT® lenses feature a superior Quartz™scratch-resistant antistatic coatings, which doesn’t attract dust.

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ImpactX™ NXT® is 16% lighter than CR-39 and 10% lighter than Polycarbonate.

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Tailor-made ImpactX™ NXT® formula for superior safety and unparalleled protection.

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Enhanced visual acuity for any climatic conditions.

Tamarack Resort’s
Subaru Factory Team
Women’s Camp
Feb 8-11
The Subaru Factory Team’s
Kate Underwood will be leading this Women’s Camp!
Kate is one of America’s Top Racers
3rd place US National Championship 30km-2006, 5th place
American Birkebeiner-2005
For more information call 208-325-1312 or email
LClausen@TamarackIdaho.com
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ESSAY CONTEST DEADLINE
The essay contest run through SkiPost and the Subaru Factory Team will be due
on February 14th, 2007.
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Salt Lake City Area Classic Ski Clinic
Mt. Dell, UT
10:30AM January 28th
There will be a free Classic skiing clinic with 2006 Olympian Abigail Larson at
Mt. Dell. Bring your skis and your own wax for an on-snow clinic.
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5430 Sports Winter Triathlon
Winter Park, Colorado
Devil's Thumb Resort
February 4, 2007

$2,000.00 Prize Purse
USA Triathlon's Winter Triathlon National Championship
International Triathlon Union Pan American Championship
http://www.5430sports.com/winter/index.htm
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2007 TD Banknorth Craftsbury Marathon
26th Annual Race and Tour
Craftsbury Outdoor Center
Saturday January 27, 2007

A point to point cross-country ski adventure traversing Vermont's
Northeast Kingdom presented by the

A classical technique event with 25 and 50 kilometer racing divisions
starting at 9:00 a.m. and a 25 kilometer touring division featuring delicious
home-style food stops provided by local inns starting at 9:35 a.m. This event
is part of the prestigious American Ski Marathon Series and the New England
Marathon Series. It has been proclaimed by the State Chamber of Commerce
as one of the "Top Ten 2007 Winter Events in Vermont." After the finish all
participants are treated to a hearty post race meal. The top three racers in each
class are awarded locally handcrafted pitchers. Special pins will be awarded to
racers within 25% of age class winner's time. All tourers are awarded a
commemorative pin.

http://www.craftsbury.com/skiing/marathon/home.htm
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Canadian Ski Marathon 2007
February 10 & 11, 2007
Lachute to Gatineau, Quebec

Join us on one of the best cross-country ski trails for two days of skiing between
the cities of Lachute and Gatineau. Complete the number of sections of your choice
on our double-tracked trail to win yourself a prize. Everyone’s a winner!

Choose your challenge at the 41st edition of the Canadian Ski Marathon on
February 10 & 11, 2007.  Take part in the new One Day Challenge  and ski
anywhere between 15 km and 75 km.  It is from Montebello that skiers registered
in this category will start their day and win pins depending on the number of sections
they complete.

Also back for 2007, the Mini-CSM, free for skiers 17 and under enabling young
skiers to experience the CSM spirit. Skiers registered in the Mini-CSM can ski
section 5 on Saturday, February 10 or section 10 on Sunday February 11.   It is a
unique opportunity to spend a day with the family and share the trails with skiers
of all levels.

Visit our website at www.csm-mcs.com or call our office at 819-700-6556 to learn
more about the Canadian Ski Marathon.
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Great Nordeen
January 20, 2007
9:30 AM Sunrise Lodge
Mt. Bachelor, OR

The Desert Orthopedic Great Nordeen is a celebration of Central Oregon ski history! Just once a year a trail is groomed through 36km of lava flows, hemlock, fir, and pine forest stands in remembrance of Emil Nordeen, the decorated Central Oregon ski pioneer. The manageable terrain and distance makes this point-to-point freestyle race a great event for first time racers and recreational skiers. Beginning at Mt. Bachelor, skiers will tour on the generally downhill course from the Sunrise Lodge to the Wanoga Snow Park. Busses will shuttle competitors back to the Sunrise Lodge.

Afterwards, make sure to attend Saturday night’s post-race festivities. The banquet and awards ceremony will feature food and entertainment, as well as $1000 in cash prizes and over $1500 in raffle prizes. Prizes will be awarded to the top finishers in both the overall classification and in the age group divisions. Make sure to purchase banquet tickets with your registration or at the door. Family and friends are very welcome to attend.
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SkiHut in Duluth, MN
Monday Jan 22nd 6-8pm

Subaru Factory Team- athletes and their Salomon Ski and Swix Wax technicians
will be at the. Come ask the athletes training and racing questions while recieving a free Swix wax clinic.
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SWIX 2007 Devil’s Thumb Pursuit Championships
Colorado Cup Event #6
Devil’s Thumb Ranch Nordic Center, Tabernash, Colorado
Saturday, January 20th    10:00 AM mass start
7.5K classic/7.5K skate continuous pursuit

NOTE: If you have an event you would like to have in SkiPost please send emails to
weanswer@skipost.com

For more information on Subaru's technically advanced all-wheel drive vehicles check out www.subaru.com

"It's What Makes A Subaru, A Subaru."