(3198,7,'2018-09-22 09:29:49','2018-09-22 13:29:49','<p align=\"center\"><span style=\"font-size: large;\"> </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\"> </span></p>\r\n<p align=\"center\"><span style=\"font-size: large; color: #0000ff;\"><u><strong>Do you lack strong, general fitness?</strong> </u></span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\"> Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping improve your with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large; color: #0000ff;\"><u><strong>Already fit and very active but want to improve your speed on skis?</strong> </u></span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\r\n<p align=\"center\">****************************************************************************************************************</p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Classic ski zones and running zones are usually about the same. Ask Jo-Ann for more details if you are interested in this. Note that the Tuesday group will be doing this sort of thing regularly. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>\r\n&nbsp;','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-revision-v1','','','2018-09-22 09:29:49','2018-09-22 13:29:49','',3195,'https://sofits.ca/2018/09/22/3195-revision-v1/',0,'revision','',0),(3199,7,'2018-09-22 09:39:47','2018-09-22 13:39:47','<p align=\"justify\"><span style=\"font-size: large;\"><u><b>DO YOU LACK STRONG, GENERAL FITNESS? </b></u> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping improve your with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\"><u><b>ALREADY FIT AND ACTIVE, BUT WANT TO IMPROVE YOUR PERFORMANCE ON SKIS?</b></u></span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\r\n<p align=\"justify\">                                                                                   *****************************************************************</p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Classic ski zones and running zones are usually about the same. Ask Jo-Ann for more details if you are interested in this. Note that the Tuesday group will be doing this sort of thing regularly. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-revision-v1','','','2018-09-22 09:39:47','2018-09-22 13:39:47','',3195,'https://sofits.ca/2018/09/22/3195-revision-v1/',0,'revision','',0),(3200,7,'2018-09-22 09:55:54','2018-09-22 13:55:54','&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','CREATE A PLAN (ask if you would like the password)','','inherit','closed','closed','','319-revision-v1','','','2018-09-22 09:55:54','2018-09-22 13:55:54','',319,'https://sofits.ca/2018/09/22/319-revision-v1/',0,'revision','',0),(3203,7,'2018-09-28 20:07:40','2018-09-29 00:07:40','<strong>WHICH FRIDAY TRAINING GROUP ARE YOU?</strong>\r\n\r\nSome guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted the following day, your fitness will not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN:</strong>\r\nOn Fridays this group will finish the workout with a self-monitored, hilly ski walk focusing on technique &amp; effort. Green group is intended to build basic ski fitness. You may be green if one or more  of the following apply,\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n<strong>BLUE:</strong>\r\nOn Fridays this group will finish the workout with a structured set of hillwork. You may be blue if\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times a week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED:</strong>\r\nOn Fridays this group will finish the workout with a slightly more demanding set of hill work. You may be red if\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2018-09-28 20:07:40','2018-09-29 00:07:40','',2693,'https://sofits.ca/2018/09/28/2693-revision-v1/',0,'revision','',0),(3205,7,'2018-09-28 20:14:28','2018-09-29 00:14:28','<p align=\"center\"><u> </u></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">Not to be confused with nordic walking, ski striding closely mimics the movements of classic skiing, including the downward, forceful and snappy setting of the wax pocket and the decisive propulsion of the poles. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">It is surprisingly demanding and quite a bit slower than running, with accordingly higher heart rates, so if you are way ahead of the group, it is likely you are not ski striding! (stride rate can very from 80 to 120 strides a minutes unlike running which may go as high as 180). </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">There are three gears – we will cover these at practice: Ski walking, ski striding and ski bounding. Ski walking is the most difficult technically, and the one that is key to good classic technique. Ski bounding requires the greatest fitness but is needed less often (typically at the top of hills). Those who are very fit can use ski striding much of the time. Keep in mind, though that you need to be proficient in all three gears. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">1. Ski walk or stride all uphills (it should feel as hard or harder than running with or without poles)</span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">2. Ski walk or stride the flats. If you find your technique faltering on the flats (it is more challenging than on an uphill) you are allowed to hold your poles and switch into an easy jog. (If you don’t hold your poles, we may think you are ski striding and you might get called out for bad ski technique!) If you are not a runner, you should be ski walking or ski striding 100% of the time. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">3. Bounding is saved for the last 10 -20 strides of an uphill, or for intensity workouts. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\"><u><b>Technical Points:</b></u></span></p>\r\n\r\n<ul>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Body lean should be constant at all times.</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Back foot skims over the “snow” to land underneath your body. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Feet stay close to the ground, avoid bouncing. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Avoid knee bend “cycling”, allowing the back “ski” to come off the “snow”. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Feel the quick, downward snap as the ball of your foot “sets” the wax</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Arms bent</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">A</span><span style=\"font-size: large;\">s</span> <span style=\"font-size: large;\">hands</span><span style=\"font-size: large;\"> pass your body, allow your fingers to brush your hips </span><span style=\"font-size: large;\">(a drill)</span><span style=\"font-size: large;\">. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Eyes up! Looking down changes your body position. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">C</span><span style=\"font-size: large;\">ontinuous, gliding motion</span><span style=\"font-size: large;\">.</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">S</span><span style=\"font-size: large;\">light hip alignment behind the forward foot, to extend the glide phase</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>SKI WALKING</b></span><span style=\"font-size: large;\"> has a decisive “kick” downwards into the ground but no lift off from the ground. Front heel lands as the back ball of the foot pushes off </span><span style=\"font-size: large;\">(2 points of contact with the ground)</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>SKI STRIDING</b></span><span style=\"font-size: large;\"> has</span> <span style=\"font-size: large;\">all the elements of ski walking but with an additional </span><span style=\"font-size: large;\">horizon</span><span style=\"font-size: large;\">t</span><span style=\"font-size: large;\">al </span><span style=\"font-size: large;\">liftoff. </span><span style=\"font-size: large;\">Y</span><span style=\"font-size: large;\">o</span><span style=\"font-size: large;\">u should feel as t</span><span style=\"font-size: large;\">hough your </span><span style=\"font-size: large;\">front foot</span> <span style=\"font-size: large;\">is pausing slightly before land</span><span style=\"font-size: large;\">ing. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>BOUNDING</b></span><span style=\"font-size: large;\"> needs as much ver</span><span style=\"font-size: large;\">tical height as you can manage! </span></p>\r\n</li>\r\n</ul>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski walking – </b></u>zones 1-2 (depending on your fitness)</span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski Striding – </b></u>zones 2 to 4 depending on your fitness </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski bounding</b></u> – zone 5 – briefly at the top of hills. Measure in seconds not minutes. </span></p>','SKI STRIDING 101','','publish','closed','closed','','ski-striding-101','','','2018-09-28 20:14:28','2018-09-29 00:14:28','',0,'https://sofits.ca/?page_id=3205',0,'page','',0),(3206,7,'2018-09-28 20:14:28','2018-09-29 00:14:28',' ','','','publish','closed','closed','','3206','','','2018-09-28 20:14:28','2018-09-29 00:14:28','',0,'https://sofits.ca/2018/09/28/3206/',24,'nav_menu_item','',0),(3207,7,'2018-09-28 20:14:28','2018-09-29 00:14:28','<p align=\"center\"><u> </u></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">Not to be confused with nordic walking, ski striding closely mimics the movements of classic skiing, including the downward, forceful and snappy setting of the wax pocket and the decisive propulsion of the poles. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">It is surprisingly demanding and quite a bit slower than running, with accordingly higher heart rates, so if you are way ahead of the group, it is likely you are not ski striding! (stride rate can very from 80 to 120 strides a minutes unlike running which may go as high as 180). </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">There are three gears – we will cover these at practice: Ski walking, ski striding and ski bounding. Ski walking is the most difficult technically, and the one that is key to good classic technique. Ski bounding requires the greatest fitness but is needed less often (typically at the top of hills). Those who are very fit can use ski striding much of the time. Keep in mind, though that you need to be proficient in all three gears. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">1. Ski walk or stride all uphills (it should feel as hard or harder than running with or without poles)</span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">2. Ski walk or stride the flats. If you find your technique faltering on the flats (it is more challenging than on an uphill) you are allowed to hold your poles and switch into an easy jog. (If you don’t hold your poles, we may think you are ski striding and you might get called out for bad ski technique!) If you are not a runner, you should be ski walking or ski striding 100% of the time. </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\">3. Bounding is saved for the last 10 -20 strides of an uphill, or for intensity workouts. </span></p>\r\n<p align=\"center\"><span style=\"font-size: large;\"><u><b>Technical Points:</b></u></span></p>\r\n\r\n<ul>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Body lean should be constant at all times.</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Back foot skims over the “snow” to land underneath your body. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Feet stay close to the ground, avoid bouncing. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Avoid knee bend “cycling”, allowing the back “ski” to come off the “snow”. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Feel the quick, downward snap as the ball of your foot “sets” the wax</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Arms bent</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">A</span><span style=\"font-size: large;\">s</span> <span style=\"font-size: large;\">hands</span><span style=\"font-size: large;\"> pass your body, allow your fingers to brush your hips </span><span style=\"font-size: large;\">(a drill)</span><span style=\"font-size: large;\">. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">Eyes up! Looking down changes your body position. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">C</span><span style=\"font-size: large;\">ontinuous, gliding motion</span><span style=\"font-size: large;\">.</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\">S</span><span style=\"font-size: large;\">light hip alignment behind the forward foot, to extend the glide phase</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>SKI WALKING</b></span><span style=\"font-size: large;\"> has a decisive “kick” downwards into the ground but no lift off from the ground. Front heel lands as the back ball of the foot pushes off </span><span style=\"font-size: large;\">(2 points of contact with the ground)</span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>SKI STRIDING</b></span><span style=\"font-size: large;\"> has</span> <span style=\"font-size: large;\">all the elements of ski walking but with an additional </span><span style=\"font-size: large;\">horizon</span><span style=\"font-size: large;\">t</span><span style=\"font-size: large;\">al </span><span style=\"font-size: large;\">liftoff. </span><span style=\"font-size: large;\">Y</span><span style=\"font-size: large;\">o</span><span style=\"font-size: large;\">u should feel as t</span><span style=\"font-size: large;\">hough your </span><span style=\"font-size: large;\">front foot</span> <span style=\"font-size: large;\">is pausing slightly before land</span><span style=\"font-size: large;\">ing. </span></p>\r\n</li>\r\n 	<li>\r\n<p align=\"left\"><span style=\"font-size: large;\"><b>BOUNDING</b></span><span style=\"font-size: large;\"> needs as much ver</span><span style=\"font-size: large;\">tical height as you can manage! </span></p>\r\n</li>\r\n</ul>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski walking – </b></u>zones 1-2 (depending on your fitness)</span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski Striding – </b></u>zones 2 to 4 depending on your fitness </span></p>\r\n<p align=\"left\"><span style=\"font-size: large;\"><u><b>Ski bounding</b></u> – zone 5 – briefly at the top of hills. Measure in seconds not minutes. </span></p>','SKI STRIDING 101','','inherit','closed','closed','','3205-revision-v1','','','2018-09-28 20:14:28','2018-09-29 00:14:28','',3205,'https://sofits.ca/2018/09/28/3205-revision-v1/',0,'revision','',0),(3213,7,'2018-10-14 12:34:48','2018-10-14 16:34:48','','01 Tuesday Oct 16','','inherit','open','closed','','01-tuesday-oct-16','','','2018-10-14 12:34:48','2018-10-14 16:34:48','',0,'https://sofits.ca/wp-content/uploads/01-Tuesday-Oct-16.pdf',0,'attachment','application/pdf',0),(3219,7,'2018-10-20 19:32:46','2018-10-20 23:32:46','','02 Tuesday Oct 23','','inherit','open','closed','','02-tuesday-oct-23','','','2018-10-20 19:32:46','2018-10-20 23:32:46','',0,'https://sofits.ca/wp-content/uploads/02-Tuesday-Oct-23.pdf',0,'attachment','application/pdf',0),(3221,7,'2018-10-21 14:22:11','2018-10-21 18:22:11','','02 Tuesday Oct 23A','','inherit','open','closed','','02-tuesday-oct-23a','','','2018-10-21 14:22:11','2018-10-21 18:22:11','',0,'https://sofits.ca/wp-content/uploads/02-Tuesday-Oct-23A.pdf',0,'attachment','application/pdf',0),(3222,7,'2018-10-21 14:22:14','2018-10-21 18:22:14','','02 Tuesday Oct 23B','','inherit','open','closed','','02-tuesday-oct-23b','','','2018-10-21 14:22:14','2018-10-21 18:22:14','',0,'https://sofits.ca/wp-content/uploads/02-Tuesday-Oct-23B.pdf',0,'attachment','application/pdf',0),(3224,7,'2018-10-23 14:52:29','2018-10-23 18:52:29','','04 Friday Oct 26','','inherit','open','closed','','04-friday-oct-26','','','2018-10-23 14:52:29','2018-10-23 18:52:29','',0,'https://sofits.ca/wp-content/uploads/04-Friday-Oct-26.pdf',0,'attachment','application/pdf',0),(3231,7,'2018-10-26 14:20:28','2018-10-26 18:20:28','','Sofits GOALs 2018-2019','','inherit','open','closed','','sofits-goals-2018-2019','','','2018-10-26 14:20:28','2018-10-26 18:20:28','',0,'https://sofits.ca/wp-content/uploads/Sofits-GOALs-2018-2019.pdf',0,'attachment','application/pdf',0),(3233,7,'2018-10-29 18:45:18','2018-10-29 22:45:18','','03 Tuesday Oct 30A','','inherit','open','closed','','03-tuesday-oct-30a','','','2018-10-29 18:45:18','2018-10-29 22:45:18','',0,'https://sofits.ca/wp-content/uploads/03-Tuesday-Oct-30A.pdf',0,'attachment','application/pdf',0),(3234,7,'2018-10-29 18:45:20','2018-10-29 22:45:20','','03 Tuesday Oct 30B','','inherit','open','closed','','03-tuesday-oct-30b','','','2018-10-29 18:45:20','2018-10-29 22:45:20','',0,'https://sofits.ca/wp-content/uploads/03-Tuesday-Oct-30B.pdf',0,'attachment','application/pdf',0),(3235,7,'2018-10-29 18:45:22','2018-10-29 22:45:22','','03 Tuesday Oct 30C','','inherit','open','closed','','03-tuesday-oct-30c','','','2018-10-29 18:45:22','2018-10-29 22:45:22','',0,'https://sofits.ca/wp-content/uploads/03-Tuesday-Oct-30C.pdf',0,'attachment','application/pdf',0),(3238,7,'2018-10-31 18:24:03','2018-10-31 22:24:03','','05 Friday Nov 2','','inherit','open','closed','','05-friday-nov-2','','','2018-10-31 18:24:03','2018-10-31 22:24:03','',0,'https://sofits.ca/wp-content/uploads/05-Friday-Nov-2.pdf',0,'attachment','application/pdf',0),(3243,7,'2018-11-05 17:37:57','2018-11-05 22:37:57','','04 Tuesday Nov 6','','inherit','open','closed','','04-tuesday-nov-6','','','2018-11-05 17:37:57','2018-11-05 22:37:57','',0,'https://sofits.ca/wp-content/uploads/04-Tuesday-Nov-6.pdf',0,'attachment','application/pdf',0),(3245,7,'2018-11-05 17:41:00','2018-11-05 22:41:00','','04 Tuesday Nov 6','','inherit','open','closed','','04-tuesday-nov-6-2','','','2018-11-05 17:41:00','2018-11-05 22:41:00','',0,'https://sofits.ca/wp-content/uploads/04-Tuesday-Nov-6-1.pdf',0,'attachment','application/pdf',0),(3247,7,'2018-11-06 21:54:52','2018-11-07 02:54:52','','06 Friday Nov 9','','inherit','open','closed','','06-friday-nov-9','','','2018-11-06 21:54:52','2018-11-07 02:54:52','',0,'https://sofits.ca/wp-content/uploads/06-Friday-Nov-9.pdf',0,'attachment','application/pdf',0),(3251,7,'2018-11-20 19:31:53','2018-11-21 00:31:53','','08 Friday Nov 23','','inherit','open','closed','','08-friday-nov-23','','','2018-11-20 19:31:53','2018-11-21 00:31:53','',0,'https://sofits.ca/wp-content/uploads/08-Friday-Nov-23-.pdf',0,'attachment','application/pdf',0),(3254,7,'2018-12-03 18:11:40','2018-12-03 23:11:40','','09 Tuesday Dec 4','','inherit','open','closed','','09-tuesday-dec-4','','','2018-12-03 18:11:40','2018-12-03 23:11:40','',0,'https://sofits.ca/wp-content/uploads/09-Tuesday-Dec-4.pdf',0,'attachment','application/pdf',0),(3256,7,'2018-12-06 13:36:05','2018-12-06 18:36:05','','10 Friday Dec 7 5K','','inherit','open','closed','','10-friday-dec-7-5k','','','2018-12-06 13:36:05','2018-12-06 18:36:05','',0,'https://sofits.ca/wp-content/uploads/10-Friday-Dec-7-5K.pdf',0,'attachment','application/pdf',0),(3261,7,'2018-12-17 19:16:04','2018-12-18 00:16:04','<a href=\"https://sofits.ca/wp-content/uploads/DEC-7-RESULTS.pdf\">DEC 7 RESULTS</a>\n\nHere are the updated \"results\" from the 5 K ski on December 3. Based on the notes I received they are a fascinating mix of exact times, extrapolations and approximations. In any case, this is just a snapshot of how you skied on a given day. The results can be affected by so many variables including your fitness, your technique, the snow conditions, your grip wax, the quality of your skis, your glide wax, how many years you have skied, how many times you skied this year, if you were well rested, , whether you were trying to go fast or simply have a moderate and steady ski because you weren\'t feeling well, your mood, how many hours since you ate, how many years since menopause and whether you are on performance enhancing hormones or drugs (yes, even caffeine! ). It\'s a complicated sport. Bravo everyone!','RESULTS','','private','closed','closed','','results','','','2019-09-08 18:12:39','2019-09-08 22:12:39','',0,'https://sofits.ca/?page_id=3261',0,'page','',0),(3262,7,'2018-12-17 19:14:51','2018-12-18 00:14:51','','DEC 7 RESULTS','','inherit','open','closed','','dec-7-results','','','2018-12-17 19:14:51','2018-12-18 00:14:51','',3261,'https://sofits.ca/wp-content/uploads/DEC-7-RESULTS.pdf',0,'attachment','application/pdf',0),(3263,7,'2018-12-17 19:16:04','2018-12-18 00:16:04',' ','','','publish','closed','closed','','3263','','','2018-12-17 19:16:04','2018-12-18 00:16:04','',0,'https://sofits.ca/2018/12/17/3263/',26,'nav_menu_item','',0),(3264,7,'2018-12-17 19:16:04','2018-12-18 00:16:04','<a href=\"https://sofits.ca/wp-content/uploads/DEC-7-RESULTS.pdf\">DEC 7 RESULTS</a>\r\n\r\nHere are the updated \"results\" from the 5 K ski on December 3. Based on the notes I received they are a fascinating mix of exact times, extrapolations and approximations. In any case, this is just a snapshot of how you skied on a given day. The results can be affected by so many variables including your fitness, your technique, the snow conditions, your grip wax, the quality of your skis, your glide wax, how many years you have skied, how many times you skied this year, if you were well rested, , whether you were trying to go fast or simply have a moderate and steady ski because you weren\'t feeling well, your mood, how many hours since you ate, how many years since menopause and whether you are on performance enhancing hormones or drugs (yes, even caffeine! ). It\'s a complicated sport. Bravo everyone!','Results','','inherit','closed','closed','','3261-revision-v1','','','2018-12-17 19:16:04','2018-12-18 00:16:04','',3261,'https://sofits.ca/2018/12/17/3261-revision-v1/',0,'revision','',0),(3265,7,'2018-12-17 19:17:00','2018-12-18 00:17:00','<a href=\"https://sofits.ca/wp-content/uploads/DEC-7-RESULTS.pdf\">DEC 7 RESULTS</a>\r\n\r\nHere are the updated \"results\" from the 5 K ski on December 3. Based on the notes I received they are a fascinating mix of exact times, extrapolations and approximations. In any case, this is just a snapshot of how you skied on a given day. The results can be affected by so many variables including your fitness, your technique, the snow conditions, your grip wax, the quality of your skis, your glide wax, how many years you have skied, how many times you skied this year, if you were well rested, , whether you were trying to go fast or simply have a moderate and steady ski because you weren\'t feeling well, your mood, how many hours since you ate, how many years since menopause and whether you are on performance enhancing hormones or drugs (yes, even caffeine! ). It\'s a complicated sport. Bravo everyone!','RESULTS','','inherit','closed','closed','','3261-revision-v1','','','2018-12-17 19:17:00','2018-12-18 00:17:00','',3261,'https://sofits.ca/2018/12/17/3261-revision-v1/',0,'revision','',0),(3267,7,'2019-01-07 23:03:32','2019-01-08 04:03:32','','12 Tuesday Jan 8','','inherit','open','closed','','12-tuesday-jan-8','','','2019-01-07 23:03:32','2019-01-08 04:03:32','',0,'https://sofits.ca/wp-content/uploads/12-Tuesday-Jan-8.pdf',0,'attachment','application/pdf',0),(3269,7,'2019-01-14 19:18:18','2019-01-15 00:18:18','','13 Tuesday Jan 15','','inherit','open','closed','','13-tuesday-jan-15','','','2019-01-14 19:18:18','2019-01-15 00:18:18','',0,'https://sofits.ca/wp-content/uploads/13-Tuesday-Jan-15.pdf',0,'attachment','application/pdf',0),(3271,7,'2019-01-15 14:31:06','2019-01-15 19:31:06','<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is helpful to be able to find a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted the following day, or discouraged If you ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-01-15 14:31:06','2019-01-15 19:31:06','',2693,'https://sofits.ca/2019/01/15/2693-revision-v1/',0,'revision','',0),(3272,7,'2019-01-15 14:32:48','2019-01-15 19:32:48','<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-01-15 14:32:48','2019-01-15 19:32:48','',2693,'https://sofits.ca/2019/01/15/2693-revision-v1/',0,'revision','',0),(3273,7,'2019-01-15 14:33:25','2019-01-15 19:33:25','<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important to ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-01-15 14:33:25','2019-01-15 19:33:25','',2693,'https://sofits.ca/2019/01/15/2693-revision-v1/',0,'revision','',0),(3275,7,'2019-01-18 22:07:52','2019-01-19 03:07:52','<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important to ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nA typical ski would be 13 K and under on an average day\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n&nbsp;\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou comfortably ski 15 - 20 K on an average day\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou comfortably ski more than 25 K on an average day.\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-01-18 22:07:52','2019-01-19 03:07:52','',2693,'https://sofits.ca/2019/01/18/2693-revision-v1/',0,'revision','',0),(3276,7,'2019-01-18 22:11:53','2019-01-19 03:11:53','<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important to ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nA typical ski would be 13 K or less\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n&nbsp;\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou comfortably ski 15 - 20 K on an average day\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou usually ski over 20K an an average ski day\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-01-18 22:11:53','2019-01-19 03:11:53','',2693,'https://sofits.ca/2019/01/18/2693-revision-v1/',0,'revision','',0),(3277,7,'2019-01-24 11:18:05','2019-01-24 16:18:05','','Jan 25 Workout Continuous Ski','','inherit','open','closed','','jan-25-workout-continuous-ski','','','2019-01-24 11:18:05','2019-01-24 16:18:05','',0,'https://sofits.ca/wp-content/uploads/Jan-25-Workout-Continuous-Ski.pdf',0,'attachment','application/pdf',0),(3282,7,'2019-04-14 08:46:28','2019-04-14 12:46:28','','Keogan','','publish','closed','closed','','keogan','','','2019-04-14 08:46:28','2019-04-14 12:46:28','',0,'https://sofits.ca/venue/keogan/',0,'tribe_venue','',0),(3283,7,'2019-04-14 08:46:32','2019-04-14 12:46:32','','Jo-Ann','','publish','closed','closed','','jo-ann','','','2019-04-14 08:53:46','2019-04-14 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16:40:08','',0,'https://sofits.ca/venue/my-first-venue/',0,'gd_venues','',0),(3304,7,'2019-04-14 12:40:09','2019-04-14 16:40:09','','My First Organizer','','publish','closed','closed','','my-first-organizer','','','2019-04-14 12:40:09','2019-04-14 16:40:09','',0,'https://sofits.ca/organizer/my-first-organizer/',0,'gd_organizers','',0),(3305,7,'2019-04-14 12:42:37','2019-04-14 16:42:37','[gd_calendar id=\"3301\"]','My First Event','','inherit','closed','closed','','3302-autosave-v1','','','2019-04-14 12:42:37','2019-04-14 16:42:37','',3302,'https://sofits.ca/2019/04/14/3302-autosave-v1/',0,'revision','',0),(3306,7,'2019-04-14 12:43:54','2019-04-14 16:43:54','[ecwd id=\"3306\" type=\"full\" page_items=\"5\" event_search=\"yes\" display=\"full\" displays=\"full,list,week,day\" filters=\"\"]','Calendar','','publish','closed','closed','','events','','','2019-04-14 12:59:52','2019-04-14 16:59:52','',0,'https://sofits.ca/2019/04/14/calendar/',0,'ecwd_calendar','',0),(3308,7,'2019-04-14 12:57:46','2019-04-14 16:57:46','<img class=\"alignnone size-full wp-image-3296\" src=\"https://sofits.ca/wp-content/uploads/170425_Fortune-and-Burma_0099.jpg\" alt=\"\" width=\"1000\" height=\"738\" />','Hike Potluck and Awards','','publish','open','closed','','hike-potluck-and-awards','','','2019-04-14 12:57:46','2019-04-14 16:57:46','',0,'https://sofits.ca/?post_type=ecwd_event&#038;p=3308',0,'ecwd_event','',0),(3309,7,'2019-04-14 12:56:54','2019-04-14 16:56:54','','Jo-Ann','','publish','closed','closed','','jo-ann','','','2019-04-14 12:56:54','2019-04-14 16:56:54','',0,'https://sofits.ca/organizer/jo-ann/',0,'ecwd_organizer','',0),(3310,7,'2019-04-14 12:57:17','2019-04-14 16:57:17','Meet at P10 and hike to Keogan (3.5 k). Bring a very simple potluck item of finger food, and a garbage bag. We will collect litter as we hike.','P10 to Keogan','','publish','closed','closed','','p10-to-keogan','','','2019-04-14 12:57:17','2019-04-14 16:57:17','',0,'https://sofits.ca/venue/p10-to-keogan/',0,'ecwd_venue','',0),(3311,7,'2019-04-15 16:20:13','2019-04-15 20:20:13','','170425_Fortune-and-Burma_0099','','inherit','open','closed','','170425_fortune-and-burma_0099','','','2019-04-15 16:20:13','2019-04-15 20:20:13','',0,'https://sofits.ca/wp-content/uploads/170425_Fortune-and-Burma_0099.jpg',0,'attachment','image/jpeg',0),(3317,7,'2019-04-15 17:00:03','2019-04-15 21:00:03','<img class=\"alignnone size-full wp-image-3547\" src=\"https://sofits.ca/wp-content/uploads/191213_Sofits-Ruins_21.jpg\" alt=\"\" width=\"1000\" height=\"648\" /><img class=\"alignnone size-full wp-image-3544\" src=\"https://sofits.ca/wp-content/uploads/191129_Sofits-Nakkertok1.jpg\" alt=\"\" width=\"1000\" height=\"587\" /><img class=\"alignnone size-full wp-image-3542\" src=\"https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg\" alt=\"\" width=\"1000\" height=\"630\" /><img class=\"alignnone size-full wp-image-3532\" src=\"https://sofits.ca/wp-content/uploads/191025_Sofits-Penguin_1.jpg\" alt=\"\" width=\"1000\" height=\"750\" /><img class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS','','publish','closed','closed','','dryland','','','2020-03-15 15:11:14','2020-03-15 19:11:14','',0,'https://sofits.ca/?page_id=3317',0,'page','',0),(3318,7,'2019-04-15 17:00:03','2019-04-15 21:00:03',' ','','','publish','closed','closed','','3318','','','2019-04-15 17:00:03','2019-04-15 21:00:03','',0,'https://sofits.ca/2019/04/15/3318/',28,'nav_menu_item','',0),(3319,7,'2019-04-15 17:00:03','2019-04-15 21:00:03','','EVENTS','','inherit','closed','closed','','3317-revision-v1','','','2019-04-15 17:00:03','2019-04-15 21:00:03','',3317,'https://sofits.ca/2019/04/15/3317-revision-v1/',0,'revision','',0),(3320,7,'2019-04-15 17:00:52','2019-04-15 21:00:52','[Spider_Calendar id=\"1\" theme=\"13\" default=\"month\" select=\"month,list,week,day,\"]','EVENTS','','inherit','closed','closed','','3317-revision-v1','','','2019-04-15 17:00:52','2019-04-15 21:00:52','',3317,'https://sofits.ca/2019/04/15/3317-revision-v1/',0,'revision','',0),(3331,7,'2019-05-19 12:35:31','2019-05-19 16:35:31','','160831_-Gats-Bike-Ride-13-2','','inherit','open','closed','','160831_-gats-bike-ride-13-2','','','2019-05-19 12:35:31','2019-05-19 16:35:31','',0,'https://sofits.ca/wp-content/uploads/160831_-Gats-Bike-Ride-13-2.jpg',0,'attachment','image/jpeg',0),(3341,7,'2019-08-31 21:49:57','2019-09-01 01:49:57','[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','EVENTS','','inherit','closed','closed','','3317-revision-v1','','','2019-08-31 21:49:57','2019-09-01 01:49:57','',3317,'https://sofits.ca/2019/08/31/3317-revision-v1/',0,'revision','',0),(3352,7,'2019-09-01 15:46:31','2019-09-01 19:46:31','This page is used by Events Made Easy. Don\'t change it, don\'t use it in your menu\'s, don\'t delete it. Just make sure the EME setting called \'Events page\' points to this page. EME uses this page to render any and all events, locations, bookings, maps, ... anything. If you do want to delete this page, create a new one EME can use and update the EME setting \'Events page\' accordingly.','Events','','private','closed','closed','','events-3','','','2019-09-01 17:40:34','2019-09-01 21:40:34','',0,'https://sofits.ca/events-3/',0,'page','',0),(3355,7,'2019-09-01 15:46:31','2019-09-01 19:46:31',' ','','','publish','closed','closed','','3355','','','2019-09-01 15:46:31','2019-09-01 19:46:31','',0,'https://sofits.ca/2019/09/01/3355/',29,'nav_menu_item','',0),(3365,7,'2019-09-01 17:40:34','2019-09-01 21:40:34','This page is used by Events Made Easy. Don\'t change it, don\'t use it in your menu\'s, don\'t delete it. Just make sure the EME setting called \'Events page\' points to this page. EME uses this page to render any and all events, locations, bookings, maps, ... anything. If you do want to delete this page, create a new one EME can use and update the EME setting \'Events page\' accordingly.','Events','','inherit','closed','closed','','3352-revision-v1','','','2019-09-01 17:40:34','2019-09-01 21:40:34','',3352,'https://sofits.ca/2019/09/01/3352-revision-v1/',0,'revision','',0),(3367,7,'2019-12-13 14:54:32','2019-12-13 19:54:32','<img class=\"alignnone size-full wp-image-3547\" src=\"https://sofits.ca/wp-content/uploads/191213_Sofits-Ruins_21.jpg\" alt=\"\" width=\"1000\" height=\"648\" /><img class=\"alignnone size-full wp-image-3544\" src=\"https://sofits.ca/wp-content/uploads/191129_Sofits-Nakkertok1.jpg\" alt=\"\" width=\"1000\" height=\"587\" /><img class=\"alignnone size-full wp-image-3542\" src=\"https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg\" alt=\"\" width=\"1000\" height=\"630\" /><img class=\"alignnone size-full wp-image-3532\" src=\"https://sofits.ca/wp-content/uploads/191025_Sofits-Penguin_1.jpg\" alt=\"\" width=\"1000\" height=\"750\" /><img class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\n\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  2019-2020  CALENDAR','','inherit','closed','closed','','3317-autosave-v1','','','2019-12-13 14:54:32','2019-12-13 19:54:32','',3317,'https://sofits.ca/2019/09/01/3317-autosave-v1/',0,'revision','',0),(3368,7,'2019-09-01 17:44:22','2019-09-01 21:44:22','<img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"\" width=\"750\" height=\"413\" />\r\n\r\nRaise a glass to the end of another great summer.  Dryland is around the corner.  [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','EVENTS','','inherit','closed','closed','','3317-revision-v1','','','2019-09-01 17:44:22','2019-09-01 21:44:22','',3317,'https://sofits.ca/2019/09/01/3317-revision-v1/',0,'revision','',0),(3369,7,'2019-09-01 17:46:49','2019-09-01 21:46:49','<img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"\" width=\"750\" height=\"413\" />\r\n\r\nRaise a glass to the end of another great summer!   Dryland is around the corner.    [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','EVENTS','','inherit','closed','closed','','3317-revision-v1','','','2019-09-01 17:46:49','2019-09-01 21:46:49','',3317,'https://sofits.ca/2019/09/01/3317-revision-v1/',0,'revision','',0),(3371,7,'2019-09-01 17:49:11','2019-09-01 21:49:11','<img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"\" width=\"750\" height=\"413\" />\r\n\r\nRaise a glass to the end of another great summer!   Dryland is around the corner.    [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','DRYLAND','','inherit','closed','closed','','3317-revision-v1','','','2019-09-01 17:49:11','2019-09-01 21:49:11','',3317,'https://sofits.ca/2019/09/01/3317-revision-v1/',0,'revision','',0),(3379,7,'2019-09-14 10:49:56','2019-09-14 14:49:56','<span style=\"font-size: large;\"><u><b>Things to know about Nakkertok Ski Club</b></u></span>\n\n1. Coming from Ottawa driving time is about the same as to Gatineau Park, and less time than some Gatineau Park locations.\n\n2. Nakkertok has the most reliable grooming in the Ottawa-Gatineau area. Dirk was the chief of grooming at the Olympics in Whistler. Trails are kept regularly groomed unlike Gatineau Park which may (or may not) have only parkways groomed after a weather event.\n\n3. Nakkertok makes snow as soon as the temperatures are reliably cold, usually early to mid November.   This will be welcome if snow comes late.\n\n4. The Nakkertok South trails are charming, delightful and some are quite challenging. Think Burma and Pink Lake trail. There are easier and more challenging loops and distances, but all are within a relatively short distance of the parking lot, compared to Gatineau Park.\n\n5. There is a large, well groomed practice grid (classic and skate) right by the parking lot.\n\n6. There is a beautiful, large building with picnic tables right near the parking lot. It can be used for picnic lunches, video-analysis, meetings, boot and coat changing, etc. There are cabins a short ski away, and two lit night trails.\n\n7. There is a wax room with irons and ski forms.\n\n8. There is snowshoeing on site (usually $7 day fee if you don\'t have a membership)\n\n9. Nakkertok North is a longer drive and the trails are much more challenging and include backcountry.  Spring skiing in particular, can be amazing there. Thea’s Race is held there in early March.','NAKKERTOK','','inherit','closed','closed','','2678-autosave-v1','','','2019-09-14 10:49:56','2019-09-14 14:49:56','',2678,'https://sofits.ca/2019/09/08/2678-autosave-v1/',0,'revision','',0),(3380,7,'2019-09-08 18:00:50','2019-09-08 22:00:50','<span style=\"font-size: large;\"><u><b>Things to know about Nakkertok Ski Club</b></u></span>\r\n\r\n1. Driving time is generally the same as to Gatineau Park, and less time than some Gatineau Park locations.\r\n\r\n2. Nakkertok has the most reliable grooming in the Ottawa-Gatineau area. Dirk was the chief of grooming at the Olympics in Whistler. Trails are kept regularly groomed unlike Gatineau Park which may (or may not) have only parkways groomed after a weather event.\r\n\r\n3. New this year, Nakkertok will have snowmaking for one of the main loops.  This will be welcome if snow comes late as it did last year.\r\n\r\n4. The Nakkertok South trails are charming, delightful and some are quite challenging. Think Burma and Pink Lake trail. There are easier and more challenging loops and distances, but all are within a relatively short distance of the parking lot, compared to Gatineau Park.\r\n\r\n5. There is a large, well groomed practice grid (classic and skate) right by the parking lot.\r\n\r\n6. There is a beautiful, large building with picnic tables right near the parking lot. It can be used for picnic lunches, video-analysis, meetings, boot and coat changing, etc. There are cabins a short ski away, and two lit night trails.\r\n\r\n7. There is snowshoeing on site (usually $7 day fee)\r\n\r\n8. Nakkertok North is a longer drive and the trails are much more challenging and include backcountry.  Spring skiing in particular, can be amazing there. Thea’s Race is held there in early March.','NAKKERTOK','','inherit','closed','closed','','2678-revision-v1','','','2019-09-08 18:00:50','2019-09-08 22:00:50','',2678,'https://sofits.ca/2019/09/08/2678-revision-v1/',0,'revision','',0),(3383,7,'2019-09-08 18:12:00','2019-09-08 22:12:00','&nbsp;\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a>&nbsp;</strong>(read this first, then open the appropriate BUILD document.)\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a>&nbsp;</strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>&nbsp; &nbsp; </strong>Just one sample from Joe Friel (see Reading list in the next article)\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\n\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\n\n&nbsp;\n\n&nbsp;','CREATE A PLAN (ask if you would like the password)','','inherit','closed','closed','','319-revision-v1','','','2019-09-08 18:12:00','2019-09-08 22:12:00','',319,'https://sofits.ca/2019/09/08/319-revision-v1/',0,'revision','',0),(3385,7,'2019-09-14 08:52:39','2019-09-14 12:52:39','<img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"\" width=\"750\" height=\"413\" />\r\n\r\nRaise a glass to the end of another great summer!   Dryland is here!    [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','DRYLAND','','inherit','closed','closed','','3317-revision-v1','','','2019-09-14 08:52:39','2019-09-14 12:52:39','',3317,'https://sofits.ca/2019/09/14/3317-revision-v1/',0,'revision','',0),(3387,7,'2019-09-14 09:52:59','2019-09-14 13:52:59','<span style=\"font-size: x-large;\"><u><b>Goal Setting for Nordic Skiing 2019-2020</b></u></span>\n\n1. Find a goal that slightly stretches your envelope – something that, with consistent effort will be manageable. If you pick a failed goal from last year, think about what it was that kept you from achieving it. Take time to find a personal goal that isn’t the same as 20 other people! Make it meaningful to you. If you have achieved this same goal in the last several years, find something more \"stretchy\".\n\n2. Your goal must be clear and measurable. <strong>It can not include vague words such as “better”, “more” or “improve”.  It cannot be a destination goal unless you quantify the location with other factors.  (for example \"ski to the fire tower\" is no longer allowed.  But ski there anyway!)\n</strong>\n\n3. Quantify your goal with dates, places, times, speeds, placings, etc.\n\n4. A goal can be an achievement goal, or <strong>a process goal</strong>.  Be careful of race goals.  Avoid aiming to win your age group unless you  are a full time skier, and know every single competitor\'s ability. Aiming for a specific time is also tricky as snow conditions are out of your control.  Instead aim  improve to your age group placing, or aim to simply participate in a race you have never before tried.  If you have participated in the same race for the last several years, perhaps it\'s time for a new goal.\n\n5. <strong>Map out exactly how, where or when you will work toward your goal.  This is more important than the final acheievement and will ensure progress toward your goal\n</strong>\n\n6. It might be a good idea to pick a second goal in case of poor snow conditions – but be sure to work towards both of them. Only one needs to count.\n\n<span style=\"font-size: x-large;\"><u><b>Some Random Examples: (but better to make up your own)</b></u></span>\n\na. To one-skate from _______ to _______ in a comfortable zone 2 without stopping by March 1 2019.\n\nb. To improve my time in the 50K Classic Loppet\n\nc. To take part in 2 time trials\n\nd. To attend all weekly Friday sessions unless I am ill.\n\ne. To ski 4 (or 3 or 6) times every week, thus increasing my experience in varied snow conditions\n\nf. To grip wax my own skis before each classic ski and to arrive with waxed skis.\n\ng. To ski somewhere different each week. (Keep track !)\n\nh. To ski without poles for 10 (or 30) minutes of every ski in November and December.\n\nI. To be able to double pole from ____ to ____.\n\nJ. To take part in 15 Sunday (or Saturday, or Wednesday or whatever) trail runs and group skis.\n\nK. To join a weekly spin class (or run class, or strength class) to increase my general fitness.\n\nL. To eliminate sugary desserts allowing only one a week\n\nM. To ski alone at least once a week, so that I can focus on feel and technique without distractions.\n\nN. Ski ski at least once a week with slower skiers, to rest and savour zone 1\n\nO. To ski at least once a week with faster skiers, to push me out of my comfort zone.\n\nP. To ski further than I have skied before (you will need numbers for this goal. What is the furthest you have skied?)\n\nQ. To take part in the Canadian Ski Marathon as a Coureur de Bois (or tourer – how many sections?)\n\n<i>There are so many possibilities - use your imagination!</i>','SETTING SKI GOALS','','inherit','closed','closed','','3128-autosave-v1','','','2019-09-14 09:52:59','2019-09-14 13:52:59','',3128,'https://sofits.ca/2019/09/14/3128-autosave-v1/',0,'revision','',0),(3388,7,'2019-09-14 09:54:07','2019-09-14 13:54:07','<span style=\"font-size: x-large;\"><u><b>Goal Setting for Nordic Skiing 2019-2020</b></u></span>\r\n\r\n1. Find a goal that slightly stretches your envelope – something that, with consistent effort will be manageable. If you pick a failed goal from last year, think about what it was that kept you from achieving it. Take time to find a personal goal that isn’t the same as 20 other people! Make it meaningful to you. If you have achieved this same goal in the last several years, find something more \"stretchy\".  If you can achieve your goal early in the season, pick something more challenging.\r\n\r\n2. Your goal must be clear and measurable. <strong>It can not include vague words such as “better”, “more” or “improve”.  It cannot be a destination goal unless you quantify the location with other factors.  (for example \"ski to the fire tower\" is no longer allowed.  But ski there anyway!)\r\n</strong>\r\n\r\n3. Quantify your goal with dates, places, times, speeds, placings, etc.\r\n\r\n4. A goal can be an achievement goal, or <strong>a process goal</strong>.  Be careful of race goals.  Avoid aiming to win your age group unless you  are a full time skier, and know every single competitor\'s ability. Aiming for a specific time is also tricky as snow conditions are out of your control.  Instead aim  improve to your age group placing, or aim to simply participate in a race you have never before tried.  If you have participated in the same race for the last several years, perhaps it\'s time for a new goal.\r\n\r\n5. <strong>Map out exactly how, where or when you will work toward your goal.  This is more important than the final achievement and will ensure progress toward your goal.\r\n</strong>\r\n\r\n6. It might be a good idea to pick a second goal in case of poor snow conditions – but be sure to work towards both of them. Only one needs to count.\r\n\r\n<span style=\"font-size: x-large;\"><u><b>Some Random Examples: (but better to make up your own)</b></u></span>\r\n\r\na. To one-skate from _______ to _______ in a comfortable zone 2 without stopping by March 1 2019.\r\n\r\nb. To improve my time in the 50K Classic Loppet\r\n\r\nc. To take part in 2 time trials\r\n\r\nd. To attend all weekly Friday sessions unless I am ill.\r\n\r\ne. To ski 4 (or 3 or 6) times every week, thus increasing my experience in varied snow conditions\r\n\r\nf. To grip wax my own skis before each classic ski and to arrive with waxed skis.\r\n\r\ng. To ski somewhere different each week. (Keep track !)\r\n\r\nh. To ski without poles for 10 (or 30) minutes of every ski in November and December.\r\n\r\nI. To be able to double pole from ____ to ____.\r\n\r\nJ. To take part in 15 Sunday (or Saturday, or Wednesday or whatever) trail runs and group skis.\r\n\r\nK. To join a weekly spin class (or run class, or strength class) to increase my general fitness.\r\n\r\nL. To eliminate sugary desserts allowing only one a week\r\n\r\nM. To ski alone at least once a week, so that I can focus on feel and technique without distractions.\r\n\r\nN. Ski ski at least once a week with slower skiers, to rest and savour zone 1\r\n\r\nO. To ski at least once a week with faster skiers, to push me out of my comfort zone.\r\n\r\nP. To ski further than I have skied before (you will need numbers for this goal. What is the furthest you have skied?)\r\n\r\nQ. To take part in the Canadian Ski Marathon as a Coureur de Bois (or tourer – how many sections?)\r\n\r\n<i>There are so many possibilities - use your imagination!</i>','SETTING SKI GOALS','','inherit','closed','closed','','3128-revision-v1','','','2019-09-14 09:54:07','2019-09-14 13:54:07','',3128,'https://sofits.ca/2019/09/14/3128-revision-v1/',0,'revision','',0),(3391,7,'2019-09-14 10:32:36','2019-09-14 14:32:36','<h2></h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"https://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2></h2>\r\n<h2>For a more up to date and extensive collection of training articles, check out (or ask to join - it\'s not a public group) the Sofits training articles Facebook page.</h2>\r\n<h2>httpss://www.facebook.com/groups/331593340665743/</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"https://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"https://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"https://www.precisionnutrition.com/working-out-when-sick\" target=\"_blank\" rel=\"noopener noreferrer\">Should you exercise when you\'re sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Quality, not quantity, counts most in exercise, diet</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\" rel=\"noopener noreferrer\">Overestimating How Hard We Exercise</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\" rel=\"noopener noreferrer\">Research Shows – Older Does NOT Mean Slower</a>\r\n\r\n<a href=\"https://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\" rel=\"noopener noreferrer\">Run Faster To Ride Better </a>\r\n\r\n<a href=\"https://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\" rel=\"noopener noreferrer\">Can heavy lifting increase your endurance performance?</a>\r\n\r\n<a href=\"https://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\" rel=\"noopener noreferrer\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Molecular secret of short, intense workouts clarified</a>\r\n<p id=\"page-title\"><a href=\"https://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\" rel=\"noopener noreferrer\">Hip Weakness and Knee Pain</a></p>\r\n\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n 	<li>Joe Friel\'s article \"<a href=\"https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Fitness depends on Recovery</a>\"</li>\r\n 	<li>a cycling article \"<a href=\"https://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\" rel=\"noopener noreferrer\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"https://run-fit.com/busting-through-plateaus\" target=\"_blank\" rel=\"noopener noreferrer\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\" rel=\"noopener noreferrer\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\" rel=\"noopener noreferrer\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\" rel=\"noopener noreferrer\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\" rel=\"noopener noreferrer\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"https://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"https://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"https://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"https://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"https://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"https://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"https://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>BOOKS</strong>\r\n\r\n<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).','LINKS & BOOKS','','inherit','closed','closed','','1054-revision-v1','','','2019-09-14 10:32:36','2019-09-14 14:32:36','',1054,'https://sofits.ca/2019/09/14/1054-revision-v1/',0,'revision','',0),(3392,7,'2019-09-14 10:35:16','2019-09-14 14:35:16','<h2>For a more up to date and extensive collection of training articles, check out (or ask to join - it\'s not a public group) the Sofits training articles Facebook page.</h2>\r\n<h2><a href=\"httpss://www.facebook.com/groups/331593340665743/\">httpss://www.facebook.com/groups/331593340665743/</a></h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"https://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"https://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"https://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"https://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"https://www.precisionnutrition.com/working-out-when-sick\" target=\"_blank\" rel=\"noopener noreferrer\">Should you exercise when you\'re sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Quality, not quantity, counts most in exercise, diet</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\" rel=\"noopener noreferrer\">Overestimating How Hard We Exercise</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\" rel=\"noopener noreferrer\">Research Shows – Older Does NOT Mean Slower</a>\r\n\r\n<a href=\"https://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\" rel=\"noopener noreferrer\">Run Faster To Ride Better </a>\r\n\r\n<a href=\"https://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\" rel=\"noopener noreferrer\">Can heavy lifting increase your endurance performance?</a>\r\n\r\n<a href=\"https://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\" rel=\"noopener noreferrer\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Molecular secret of short, intense workouts clarified</a>\r\n<p id=\"page-title\"><a href=\"https://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\" rel=\"noopener noreferrer\">Hip Weakness and Knee Pain</a></p>\r\n\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n 	<li>Joe Friel\'s article \"<a href=\"https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Fitness depends on Recovery</a>\"</li>\r\n 	<li>a cycling article \"<a href=\"https://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\" rel=\"noopener noreferrer\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" https://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"https://run-fit.com/busting-through-plateaus\" target=\"_blank\" rel=\"noopener noreferrer\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\" rel=\"noopener noreferrer\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\" rel=\"noopener noreferrer\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\" rel=\"noopener noreferrer\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\" rel=\"noopener noreferrer\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"https://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"https://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"https://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"https://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"https://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"https://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"https://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"https://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"https://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"https://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"https://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>BOOKS</strong>\r\n\r\n<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).','LINKS & BOOKS','','inherit','closed','closed','','1054-revision-v1','','','2019-09-14 10:35:16','2019-09-14 14:35:16','',1054,'https://sofits.ca/2019/09/14/1054-revision-v1/',0,'revision','',0),(3393,7,'2019-09-14 10:41:08','2019-09-14 14:41:08','<p align=\"justify\"><span style=\"font-size: large;\"><u><b>DO YOU LACK STRONG, GENERAL FITNESS? </b></u> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Our dryland session is not enough! Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping improve your with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\"><u><b>ALREADY FIT AND ACTIVE, BUT WANT TO IMPROVE YOUR PERFORMANCE ON SKIS?</b></u></span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\r\n<p align=\"justify\">                                                                                   *****************************************************************</p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Classic ski zones and running zones are usually about the same. Ask Jo-Ann for more details if you are interested in this. Note that the Tuesday group will be doing this sort of thing regularly. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-revision-v1','','','2019-09-14 10:41:08','2019-09-14 14:41:08','',3195,'https://sofits.ca/2019/09/14/3195-revision-v1/',0,'revision','',0),(3394,7,'2019-09-14 10:42:05','2019-09-14 14:42:05','<p align=\"justify\"><span style=\"font-size: large;\"><u><b><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"\" width=\"750\" height=\"515\" />DO YOU LACK STRONG, GENERAL FITNESS? </b></u> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Our dryland session is not enough! Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping improve your with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\"><u><b>ALREADY FIT AND ACTIVE, BUT WANT TO IMPROVE YOUR PERFORMANCE ON SKIS?</b></u></span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\r\n<p align=\"justify\">                                                                                   *****************************************************************</p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Classic ski zones and running zones are usually about the same. Ask Jo-Ann for more details if you are interested in this. Note that the Tuesday group will be doing this sort of thing regularly. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-revision-v1','','','2019-09-14 10:42:05','2019-09-14 14:42:05','',3195,'https://sofits.ca/2019/09/14/3195-revision-v1/',0,'revision','',0),(3395,7,'2019-09-14 10:50:49','2019-09-14 14:50:49','<span style=\"font-size: large;\"><u><b>Things to know about Nakkertok Ski Club</b></u></span>\r\n\r\n<a href=\"https://www.nakkertok.ca\"><strong>www.nakkertok.ca</strong></a>\r\n\r\n1. Coming from Ottawa driving time is about the same as to Gatineau Park, and less time than some Gatineau Park locations.\r\n\r\n2. Nakkertok has the most reliable grooming in the Ottawa-Gatineau area. Dirk was the chief of grooming at the Olympics in Whistler. Trails are kept regularly groomed unlike Gatineau Park which may (or may not) have only parkways groomed after a weather event.\r\n\r\n3. Nakkertok makes snow as soon as the temperatures are reliably cold, usually early to mid November.   This will be welcome if snow comes late.\r\n\r\n4. The Nakkertok South trails are charming, delightful and some are quite challenging. Think Burma and Pink Lake trail. There are easier and more challenging loops and distances, but all are within a relatively short distance of the parking lot, compared to Gatineau Park.\r\n\r\n5. There is a large, well groomed practice grid (classic and skate) right by the parking lot.\r\n\r\n6. There is a beautiful, large building with picnic tables right near the parking lot. It can be used for picnic lunches, video-analysis, meetings, boot and coat changing, etc. There are cabins a short ski away, and two lit night trails.\r\n\r\n7. There is a wax room with irons and ski forms.\r\n\r\n8. There is snowshoeing on site (usually $7 day fee if you don\'t have a membership)\r\n\r\n9. Nakkertok North is a longer drive and the trails are much more challenging and include backcountry.  Spring skiing in particular, can be amazing there. Thea’s Race is held there in early March.','NAKKERTOK','','inherit','closed','closed','','2678-revision-v1','','','2019-09-14 10:50:49','2019-09-14 14:50:49','',2678,'https://sofits.ca/2019/09/14/2678-revision-v1/',0,'revision','',0),(3401,7,'2019-09-16 14:50:53','2019-09-16 18:50:53','','180902_BHR','','inherit','open','closed','','180902_bhr','','','2019-09-16 14:50:53','2019-09-16 18:50:53','',0,'https://sofits.ca/wp-content/uploads/180902_BHR.jpg',0,'attachment','image/jpeg',0),(3402,7,'2019-09-16 14:57:39','2019-09-16 18:57:39','','081018','','inherit','open','closed','','081018','','','2019-09-16 14:57:39','2019-09-16 18:57:39','',0,'https://sofits.ca/wp-content/uploads/081018.jpg',0,'attachment','image/jpeg',0),(3404,7,'2019-09-17 10:35:02','2019-09-17 14:35:02','Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\r\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\r\n<p lang=\"en-US\">**********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds.Ski Striding in the fall and classic or skate skiing when the snow arrives.\r\n</span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just walking or running with poles, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n</span></span></span></span>\r\n\r\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\r\n<p lang=\"en-US\">*********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before heading to Les Saisons for coffee with the group or heading home.\r\n</span></span></span></span>','FALL TRAINING','','inherit','closed','closed','','346-revision-v1','','','2019-09-17 10:35:02','2019-09-17 14:35:02','',346,'https://sofits.ca/2019/09/17/346-revision-v1/',0,'revision','',0),(3405,7,'2019-09-17 10:36:06','2019-09-17 14:36:06','<img class=\"alignnone size-full wp-image-1536\" src=\"https://sofits.ca/wp-content/uploads/141003_Sofits4.jpg\" alt=\"\" width=\"800\" height=\"587\" />Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\r\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\r\n<p lang=\"en-US\">**********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds.Ski Striding in the fall and classic or skate skiing when the snow arrives.\r\n</span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just walking or running with poles, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n</span></span></span></span>\r\n\r\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">https://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\r\n<p lang=\"en-US\">*********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before heading to Les Saisons for coffee with the group or heading home.\r\n</span></span></span></span>','FALL TRAINING','','inherit','closed','closed','','346-revision-v1','','','2019-09-17 10:36:06','2019-09-17 14:36:06','',346,'https://sofits.ca/2019/09/17/346-revision-v1/',0,'revision','',0),(3407,7,'2019-09-17 10:38:35','2019-09-17 14:38:35','<img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"\" width=\"750\" height=\"413\" />\r\n\r\nRaise a glass to the end of another great summer!   Dryland is here!    [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  FALL AND WINTER CALENDAR','','inherit','closed','closed','','3317-revision-v1','','','2019-09-17 10:38:35','2019-09-17 14:38:35','',3317,'https://sofits.ca/2019/09/17/3317-revision-v1/',0,'revision','',0),(3418,7,'2019-09-19 08:03:52','2019-09-19 12:03:52','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events: (to be updated soon)\r\n</span></span></h1>\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','inherit','closed','closed','','93-revision-v1','','','2019-09-19 08:03:52','2019-09-19 12:03:52','',93,'https://sofits.ca/2019/09/19/93-revision-v1/',0,'revision','',0),(3419,7,'2019-09-19 08:04:44','2019-09-19 12:04:44','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">(to be updated soon)\r\n</span></span></h2>\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','inherit','closed','closed','','93-revision-v1','','','2019-09-19 08:04:44','2019-09-19 12:04:44','',93,'https://sofits.ca/2019/09/19/93-revision-v1/',0,'revision','',0),(3420,7,'2019-09-19 08:05:12','2019-09-19 12:05:12','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\"><span style=\"color: #333333; text-decoration: underline;\">(to be updated soon)</span>\r\n</span></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','inherit','closed','closed','','93-revision-v1','','','2019-09-19 08:05:12','2019-09-19 12:05:12','',93,'https://sofits.ca/2019/09/19/93-revision-v1/',0,'revision','',0),(3421,7,'2019-09-19 08:05:27','2019-09-19 12:05:27','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\"><span style=\"color: #333333; text-decoration: underline;\">(to be updated soon)</span>\r\n</span></span></h2>\r\n&nbsp;\r\n\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','inherit','closed','closed','','93-revision-v1','','','2019-09-19 08:05:27','2019-09-19 12:05:27','',93,'https://sofits.ca/2019/09/19/93-revision-v1/',0,'revision','',0),(3422,7,'2019-09-19 08:05:57','2019-09-19 12:05:57','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\"><span style=\"color: #333333; text-decoration: underline;\">(2019-2020 info coming soon)</span>\r\n</span></span></h2>\r\n&nbsp;\r\n\r\n<strong>Silver Spoon:\r\n</strong>\r\n\r\n<strong>Tay Valley Loppet</strong>\r\n\r\n<strong>Opeongo Loppet:</strong>\r\n\r\n<strong>Winterlude Triathlon:</strong>   <strong>\r\n</strong>\r\n\r\n<strong>Viking Loppet:\r\n</strong>\r\n\r\n<strong>Canadian Ski Marathon:</strong>\r\n\r\n<strong>Gatineau Loppet:</strong>  <strong>\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h1>Upcoming events:</h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\" rel=\"noopener noreferrer\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES & EVENTS','','inherit','closed','closed','','93-revision-v1','','','2019-09-19 08:05:57','2019-09-19 12:05:57','',93,'https://sofits.ca/2019/09/19/93-revision-v1/',0,'revision','',0),(3426,7,'2019-09-20 17:07:25','2019-09-20 21:07:25','','190920_Sofits-Send-Off_02','','inherit','open','closed','','190920_sofits-send-off_02','','','2019-09-20 17:07:25','2019-09-20 21:07:25','',3317,'https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg',0,'attachment','image/jpeg',0),(3427,7,'2019-09-20 17:07:48','2019-09-20 21:07:48','<img class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\nRaise a glass to the end of another great summer!   Dryland is here!    [Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  FALL AND WINTER CALENDAR','','inherit','closed','closed','','3317-revision-v1','','','2019-09-20 17:07:48','2019-09-20 21:07:48','',3317,'https://sofits.ca/2019/09/20/3317-revision-v1/',0,'revision','',0),(3429,7,'2019-09-22 19:00:46','2019-09-22 23:00:46','','111003_comparison','','inherit','open','closed','','111003_comparison','','','2019-09-22 19:00:46','2019-09-22 23:00:46','',0,'https://sofits.ca/wp-content/uploads/111003_comparison.jpg',0,'attachment','image/jpeg',0),(3430,7,'2019-09-22 19:06:20','2019-09-22 23:06:20','','141006_View-to-Fortune','','inherit','open','closed','','141006_view-to-fortune','','','2019-09-22 19:06:20','2019-09-22 23:06:20','',0,'https://sofits.ca/wp-content/uploads/141006_View-to-Fortune.jpg',0,'attachment','image/jpeg',0),(3431,7,'2019-09-22 20:02:44','2019-09-23 00:02:44','<p align=\"justify\"><span style=\"font-size: large;\"><u><b><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"\" width=\"750\" height=\"515\" />DO YOU LACK STRONG, GENERAL FITNESS? </b></u> </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Our dryland session is not enough! Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping up with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\"><u><b>ALREADY FIT AND ACTIVE, BUT WANT TO IMPROVE YOUR PERFORMANCE ON SKIS?</b></u></span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\n<p align=\"justify\">                                                                                   *****************************************************************</p>\n<p align=\"justify\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And we are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Once you have verified your heart rates for a while you will probably have a good idea of how each zone feels, but adults generally misjudge their effort levels, particularly when in groups.  Classic ski zones and running zones are usually about the same. Ask Jo-Ann for more details if you are interested in this.\n</span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\n<p align=\"justify\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-autosave-v1','','','2019-09-22 20:02:44','2019-09-23 00:02:44','',3195,'https://sofits.ca/2019/09/22/3195-autosave-v1/',0,'revision','',0),(3432,7,'2019-09-22 20:03:48','2019-09-23 00:03:48','<p align=\"justify\"><span style=\"font-size: large;\"><u><b><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"\" width=\"750\" height=\"515\" />DO YOU LACK STRONG, GENERAL FITNESS? </b></u> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Good fitness will carry you pretty far in skiing, even if your technique is not perfect. If you are lacking basic fitness, you are in the group that will see huge gains in a short time, simply by exercising consistently. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Our dryland session is not enough! Before the ski season begins: Aim for 3 - 4 aerobic sessions a week and 2 strength sessions. (Friday’s session includes both 1 aerobic and 1 strength as well as technique) Spin classes or new-runners’ groups are a fun way to increase your fitness. Or ski stride in the park once a week in addition to Friday’s workout. Add a weekly strength class to supplement our Friday strength. And don’t forget to stretch it out. Join a yoga class or find a class online. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Start where you are at, don’t worry about keeping up with others, and aim for consistently showing up. Don’t worry too much about interval training until you have a “base”. Aim for consistency rather than speed to prevent injury. Intervals can be added in later. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Note that activities such as dog walking or easy hiking, although good for general health, will do little to improve your skiing. These generally fall below zone 1. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\"><u><b>ALREADY FIT AND ACTIVE, BUT WANT TO IMPROVE YOUR PERFORMANCE ON SKIS?</b></u></span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">This is harder! It requires great motivation and patience, not to mention attention to detail and the willingness to ski on your own at times. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">First, dedicate portions of each ski to technical practice. For example, the first 15 minutes can be a warm up without poles, or a double pole session. Or find a hill on which to practice your climbs and descents a number of times. Skiing is similar to swimming in that technique is paramount. Pick one technical point and focus on that. Grab opportunities to be filmed, or take a private or semi-private or small group lesson. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Work daily at double poling. Many recreational skiers avoid using double poling, and this is particularly true for women. In the right conditions it is considerably easier than diagonal stride. If you are competent at it, it is one way to go faster with less effort and a lower heart rate. It is also fundamental to skate skiing. (Elite skiers use double pole for at least 1/3 of their mileage, and have been known to double pole entire races. )</span></p>\r\n<p align=\"justify\">                                                                                   *****************************************************************</p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Secondly, you will need to have a clear idea of your ski specific heart rate zones. And we are not talking about the generic formulas based on age or the fanciful numbers generated by watches and treadmill computers. Time trials or short races are perfect for capturing your own personal numbers. If you have been participating in running races and know your average heart rate for the race, you are in luck! Zones can be calculated from that number. Classic ski zones and running zones are usually about the same.Once you have verified your heart rates for a while you will probably have a good idea of how each zone feels, but recreational runners have been found to generally misjudge their effort levels, particularly when in groups.   Ask Jo-Ann for more details if you are interested in this.\r\n</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Focus on “polarizing” your training so that it is either super easy and slow (</span><span style=\"font-size: large;\">elite skiers spend 8o % of their training time in zones 1 and 2) or really hard (elite skiers spend above 20% of their training time in zones higher than zone 3). </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">Each workout should have a specific focus (for examples, strength on skis, zone 1 recovery, long slow distance in zones 1-2, high-end intervals in zone 4 or 5, or speed work, and occasionally just a fun group ski without worrying about hard you are going). You will need an accurate HRM with a chest strap and the confidence and will power to adhere to limits. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">It also goes without saying that the focus should always be on good technique, whether skiing easy or hard. </span></p>','FITNESS OR PERFORMANCE?','','inherit','closed','closed','','3195-revision-v1','','','2019-09-22 20:03:48','2019-09-23 00:03:48','',3195,'https://sofits.ca/2019/09/22/3195-revision-v1/',0,'revision','',0),(3440,7,'2019-09-22 20:40:20','2019-09-23 00:40:20','<strong>(We have used this system for a few years, but may or may not use it in 2019. )</strong>\r\n\r\n<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important to ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions )</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nA typical ski would be 13 K or less\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n&nbsp;\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou comfortably ski 15 - 20 K on an average day\r\n\r\nYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou usually ski over 20K an an average ski day\r\n\r\nYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-09-22 20:40:20','2019-09-23 00:40:20','',2693,'https://sofits.ca/2019/09/22/2693-revision-v1/',0,'revision','',0),(3442,7,'2019-09-22 20:42:32','2019-09-23 00:42:32','<img class=\"alignnone size-full wp-image-1972\" src=\"https://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" />1. Sofits is a cooperative group of active women 50 years and over. All are comfortable on skis and enjoy training together.<br class=\"\" />2.  Sofits meet from September through March with the specific aim of improving their cross country skiing skills.\r\n\r\n3. Sofits is not a ski touring group, although we certainly hope that the training encourages Sofits to organize ski outings on other days of the week.  Gatineau Park is open 24/7.\r\n\r\n4.  Sofits meet in fair, foul and bitter weather.  We cancel only if conditions are dangerous ( hurricanes, earthquakes, freezing rain)\r\n5. We are a diverse group, each training at her own level.  There are no speed requirements to join.\r\n6. Sofits  support each other without criticism. This extends to our Facebook groups.  Any rude, critical  or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n<strong>During our Training  Sessions:</strong>\r\n<ul>\r\n 	<li>You are encouraged to talk,  sing and laugh except while a coach or helper is explaining the workout.</li>\r\n 	<li>You are encouraged to  step quietly aside and watch the others\' antics if an exercise bothers your ankle/back/neck/shoulder/knee/hip/wrist/elbow/sense of decorum.</li>\r\n 	<li>Grunting and groaning is encouraged during difficult exercises.   However, if you simply dislike or disapprove of an exercise, please refrain from saying so during our practice.       Feel free to send our coaches an email about it, or talk to them when they are not coaching.  Negative comments can poison group dynamics.</li>\r\n 	<li>The name \"Sofits\" refers to the group, not to individual people.  All  \"<i><b>Sofits</b></i>\" events should be open to the group at large.  When a few  decide to privately run/ski/swim/hike/bike together, they are called <i><b>friends</b></i>, not  Sofits.</li>\r\n</ul>','MODUS OPERANDI','','inherit','closed','closed','','2446-revision-v1','','','2019-09-22 20:42:32','2019-09-23 00:42:32','',2446,'https://sofits.ca/2019/09/22/2446-revision-v1/',0,'revision','',0),(3448,7,'2019-09-30 08:33:05','2019-09-30 12:33:05','','190902_Sofits-200908','','inherit','open','closed','','190902_sofits-200908','','','2019-09-30 08:33:05','2019-09-30 12:33:05','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-200908.jpg',0,'attachment','image/jpeg',0),(3449,7,'2019-09-30 08:33:07','2019-09-30 12:33:07','','190902_Sofits-200909','','inherit','open','closed','','190902_sofits-200909','','','2019-09-30 08:33:07','2019-09-30 12:33:07','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-200909.jpg',0,'attachment','image/jpeg',0),(3450,7,'2019-09-30 08:33:10','2019-09-30 12:33:10','','190902_Sofits-200910','','inherit','open','closed','','190902_sofits-200910','','','2019-09-30 08:33:10','2019-09-30 12:33:10','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-200910.jpg',0,'attachment','image/jpeg',0),(3451,7,'2019-09-30 08:33:12','2019-09-30 12:33:12','','190902_Sofits-201001','','inherit','open','closed','','190902_sofits-201001','','','2019-09-30 08:33:12','2019-09-30 12:33:12','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-201001.jpg',0,'attachment','image/jpeg',0),(3452,7,'2019-09-30 08:33:14','2019-09-30 12:33:14','','190902_Sofits-201002','','inherit','open','closed','','190902_sofits-201002','','','2019-09-30 08:33:14','2019-09-30 12:33:14','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-201002.jpg',0,'attachment','image/jpeg',0),(3453,7,'2019-09-30 08:33:18','2019-09-30 12:33:18','','190902_Sofits-201003','','inherit','open','closed','','190902_sofits-201003','','','2019-09-30 08:33:18','2019-09-30 12:33:18','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-201003.jpg',0,'attachment','image/jpeg',0),(3454,7,'2019-09-30 08:33:21','2019-09-30 12:33:21','','190902_Sofits-201006','','inherit','open','closed','','190902_sofits-201006','','','2019-09-30 08:33:21','2019-09-30 12:33:21','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-201006.jpg',0,'attachment','image/jpeg',0),(3455,7,'2019-09-30 08:33:26','2019-09-30 12:33:26','','190902_Sofits-201007','','inherit','open','closed','','190902_sofits-201007','','','2019-09-30 08:33:26','2019-09-30 12:33:26','',0,'https://sofits.ca/wp-content/uploads/190902_Sofits-201007.jpg',0,'attachment','image/jpeg',0);
INSERT INTO `wp_posts` VALUES (3460,7,'2019-09-30 09:01:50','2019-09-30 13:01:50','<!-- wp:paragraph -->\n<p> 2009-2012.  Updated. Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3488} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201104.jpg\" alt=\"\" class=\"wp-image-3488\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3489} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201105.jpg\" alt=\"\" class=\"wp-image-3489\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3490} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201111.jpg\" alt=\"\" class=\"wp-image-3490\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3491} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201112.jpg\" alt=\"\" class=\"wp-image-3491\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3492} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201113.jpg\" alt=\"\" class=\"wp-image-3492\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3493} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201114.jpg\" alt=\"\" class=\"wp-image-3493\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3494} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201115.jpg\" alt=\"\" class=\"wp-image-3494\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3495} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201216.jpg\" alt=\"\" class=\"wp-image-3495\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3496} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201217.jpg\" alt=\"\" class=\"wp-image-3496\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3497} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201225.jpg\" alt=\"\" class=\"wp-image-3497\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3498} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201226.jpg\" alt=\"\" class=\"wp-image-3498\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->','PHOTO ARCHIVE 2009-2012','','publish','closed','closed','','photo-archive','','','2019-10-14 15:29:00','2019-10-14 19:29:00','',0,'https://sofits.ca/?page_id=3460',0,'page','',0),(3461,7,'2019-09-30 09:00:28','2019-09-30 13:00:28','','190902_Sofits-200908-1','','inherit','open','closed','','190902_sofits-200908-1','','','2019-09-30 09:00:28','2019-09-30 13:00:28','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg',0,'attachment','image/jpeg',0),(3462,7,'2019-09-30 09:00:31','2019-09-30 13:00:31','','190902_Sofits-200909-1','','inherit','open','closed','','190902_sofits-200909-1','','','2019-09-30 09:00:31','2019-09-30 13:00:31','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-200909-1.jpg',0,'attachment','image/jpeg',0),(3463,7,'2019-09-30 09:00:35','2019-09-30 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13:00:50','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201007-2.jpg',0,'attachment','image/jpeg',0),(3476,7,'2019-09-30 09:01:51','2019-09-30 13:01:51',' ','','','publish','closed','closed','','3476','','','2019-09-30 09:01:51','2019-09-30 13:01:51','',0,'https://sofits.ca/2019/09/30/3476/',28,'nav_menu_item','',0),(3477,7,'2019-09-30 09:01:50','2019-09-30 13:01:50','<!-- wp:paragraph -->\n<p> 2009-2010.  Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->','Photo Archive','','inherit','closed','closed','','3460-revision-v1','','','2019-09-30 09:01:50','2019-09-30 13:01:50','',3460,'https://sofits.ca/2019/09/30/3460-revision-v1/',0,'revision','',0),(3478,7,'2019-09-30 09:03:40','2019-09-30 13:03:40','<!-- wp:paragraph -->\n<p> 2009-2010.  Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->','PHOTO ARCHIVE','','inherit','closed','closed','','3460-revision-v1','','','2019-09-30 09:03:40','2019-09-30 13:03:40','',3460,'https://sofits.ca/2019/09/30/3460-revision-v1/',0,'revision','',0),(3482,7,'2019-10-10 14:44:41','2019-10-10 18:44:41','<span style=\"font-size: x-large;\"><u><b>Goal Setting for Nordic Skiing 2019-2020</b></u></span>\r\n\r\n1. Find a goal that slightly stretches your envelope – something that, with consistent effort will be manageable. If you pick a failed goal from last year, think about what it was that kept you from achieving it. Take time to find a personal goal that isn’t the same as 20 other people! Make it meaningful to you. If you have achieved this same goal in the last several years, find something more \"stretchy\".  If you can achieve your goal early in the season, pick something more challenging.\r\n\r\n2. Your goal must be clear and measurable. <strong>It can not include vague words such as “better”, “more” or “improve”.  It cannot be a destination goal unless you quantify the location with other factors.  (for example \"ski to the fire tower\" is no longer allowed.  But ski there anyway!)\r\n</strong>\r\n\r\n3. Quantify your goal with dates, places, times, speeds, placings, etc.\r\n\r\n4. A goal can be an achievement goal, or <strong>a process goal</strong>.  Be careful of race goals.  Avoid aiming to win your age group unless you  are a full time skier, and know every single competitor\'s ability. Aiming for a specific time is also tricky as snow conditions are out of your control.  Instead aim  improve to your age group placing, or aim to simply participate in a race you have never before tried.  If you have participated in the same race for the last several years, perhaps it\'s time for a new goal.\r\n\r\n5. <strong>Map out exactly how, where or when you will work toward your goal.  This is more important than the final achievement and will ensure progress toward your goal.\r\n</strong>\r\n\r\n6. It might be a good idea to pick a second goal in case of poor snow conditions – but be sure to work towards both of them. Only one needs to count.\r\n\r\n<span style=\"font-size: x-large;\"><u><b>Some Random Examples: (but better to make up your own)</b></u></span>\r\n\r\na. To one-skate from _______ to _______ in a comfortable zone 2 without stopping by March 1 2019.\r\n\r\nb. To improve my age group placing in the 50K Classic Loppet\r\n\r\nc. To take part in 2 time trials\r\n\r\nd. To attend all weekly Friday sessions unless I am ill.\r\n\r\ne. To ski 4 (or 3 or 6) times every week, thus increasing my experience in varied snow conditions\r\n\r\nf. To grip wax my own skis before each classic ski and to arrive with waxed skis.\r\n\r\ng. To ski somewhere different each week. (Keep track !)\r\n\r\nh. To ski without poles for 10 (or 30) minutes of every ski in November and December.\r\n\r\nI. To be able to double pole from ____ to ____.\r\n\r\nJ. To take part in 15 Sunday (or Saturday, or Wednesday or whatever) trail runs and group skis.\r\n\r\nK. To join a weekly spin class (or run class, or strength class) to increase my general fitness.\r\n\r\nL. To eliminate sugary desserts allowing only one a week\r\n\r\nM. To ski alone at least once a week, so that I can focus on feel and technique without distractions.\r\n\r\nN. Ski ski at least once a week with slower skiers, to rest and savour zone 1\r\n\r\nO. To ski at least once a week with faster skiers, to push me out of my comfort zone.\r\n\r\nP. To ski further than I have skied before (you will need numbers for this goal. What is the furthest you have skied?)\r\n\r\nQ. To take part in the Canadian Ski Marathon as a Coureur de Bois (or tourer – how many sections?)\r\n\r\n<i>There are so many possibilities - use your imagination!</i>','SETTING SKI GOALS','','inherit','closed','closed','','3128-revision-v1','','','2019-10-10 14:44:41','2019-10-10 18:44:41','',3128,'https://sofits.ca/2019/10/10/3128-revision-v1/',0,'revision','',0),(3485,7,'2019-10-14 15:21:38','2019-10-14 19:21:38','<!-- wp:paragraph -->\n<p> 2009-2010.  Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->','PHOTO ARCHIVE 2019-2010','','inherit','closed','closed','','3460-revision-v1','','','2019-10-14 15:21:38','2019-10-14 19:21:38','',3460,'https://sofits.ca/2019/10/14/3460-revision-v1/',0,'revision','',0),(3486,7,'2019-10-14 15:22:09','2019-10-14 19:22:09','<!-- wp:paragraph -->\n<p> 2009-2010.  Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->','PHOTO ARCHIVE 2009-2012','','inherit','closed','closed','','3460-revision-v1','','','2019-10-14 15:22:09','2019-10-14 19:22:09','',3460,'https://sofits.ca/2019/10/14/3460-revision-v1/',0,'revision','',0),(3488,7,'2019-10-14 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15:26:57','2019-10-14 19:26:57','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201112.jpg',0,'attachment','image/jpeg',0),(3492,7,'2019-10-14 15:26:58','2019-10-14 19:26:58','','190902_Sofits-201113','','inherit','open','closed','','190902_sofits-201113','','','2019-10-14 15:26:58','2019-10-14 19:26:58','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201113.jpg',0,'attachment','image/jpeg',0),(3493,7,'2019-10-14 15:26:59','2019-10-14 19:26:59','','190902_Sofits-201114','','inherit','open','closed','','190902_sofits-201114','','','2019-10-14 15:26:59','2019-10-14 19:26:59','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201114.jpg',0,'attachment','image/jpeg',0),(3494,7,'2019-10-14 15:27:00','2019-10-14 19:27:00','','190902_Sofits-201115','','inherit','open','closed','','190902_sofits-201115','','','2019-10-14 15:27:00','2019-10-14 19:27:00','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201115.jpg',0,'attachment','image/jpeg',0),(3495,7,'2019-10-14 15:27:01','2019-10-14 19:27:01','','190902_Sofits-201216','','inherit','open','closed','','190902_sofits-201216','','','2019-10-14 15:27:01','2019-10-14 19:27:01','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201216.jpg',0,'attachment','image/jpeg',0),(3496,7,'2019-10-14 15:27:03','2019-10-14 19:27:03','','190902_Sofits-201217','','inherit','open','closed','','190902_sofits-201217','','','2019-10-14 15:27:03','2019-10-14 19:27:03','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201217.jpg',0,'attachment','image/jpeg',0),(3497,7,'2019-10-14 15:27:04','2019-10-14 19:27:04','','190902_Sofits-201225','','inherit','open','closed','','190902_sofits-201225','','','2019-10-14 15:27:04','2019-10-14 19:27:04','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201225.jpg',0,'attachment','image/jpeg',0),(3498,7,'2019-10-14 15:27:07','2019-10-14 19:27:07','','190902_Sofits-201226','','inherit','open','closed','','190902_sofits-201226','','','2019-10-14 15:27:07','2019-10-14 19:27:07','',3460,'https://sofits.ca/wp-content/uploads/190902_Sofits-201226.jpg',0,'attachment','image/jpeg',0),(3499,7,'2019-10-14 15:28:59','2019-10-14 19:28:59','<!-- wp:paragraph -->\n<p> 2009-2012.  Updated. Dates are in the bottom of each photo.  The group actually started a year or two before this with Jo-Ann, Rosy and Kathy. For the first couple of years we didn\'t have a name. Sometimes we called ourselves WOAFs (women over age 50). </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3461} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200908-1.jpg\" alt=\"\" class=\"wp-image-3461\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3464} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200909-2.jpg\" alt=\"\" class=\"wp-image-3464\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3463} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-200910-1.jpg\" alt=\"\" class=\"wp-image-3463\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3466} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201001-1.jpg\" alt=\"\" class=\"wp-image-3466\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3465} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201002-1.jpg\" alt=\"\" class=\"wp-image-3465\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3470} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201003-1.jpg\" alt=\"\" class=\"wp-image-3470\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3468} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201006-1.jpg\" alt=\"\" class=\"wp-image-3468\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3469} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201007-1.jpg\" alt=\"\" class=\"wp-image-3469\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3488} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201104.jpg\" alt=\"\" class=\"wp-image-3488\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3489} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201105.jpg\" alt=\"\" class=\"wp-image-3489\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3490} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201111.jpg\" alt=\"\" class=\"wp-image-3490\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3491} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201112.jpg\" alt=\"\" class=\"wp-image-3491\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3492} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201113.jpg\" alt=\"\" class=\"wp-image-3492\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3493} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201114.jpg\" alt=\"\" class=\"wp-image-3493\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3494} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201115.jpg\" alt=\"\" class=\"wp-image-3494\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3495} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201216.jpg\" alt=\"\" class=\"wp-image-3495\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3496} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201217.jpg\" alt=\"\" class=\"wp-image-3496\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3497} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201225.jpg\" alt=\"\" class=\"wp-image-3497\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":3498} -->\n<figure class=\"wp-block-image\"><img src=\"https://sofits.ca/wp-content/uploads/190902_Sofits-201226.jpg\" alt=\"\" class=\"wp-image-3498\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->','PHOTO ARCHIVE 2009-2012','','inherit','closed','closed','','3460-revision-v1','','','2019-10-14 15:28:59','2019-10-14 19:28:59','',3460,'https://sofits.ca/2019/10/14/3460-revision-v1/',0,'revision','',0),(3501,7,'2019-10-16 19:16:23','2019-10-16 23:16:23','<strong>(We have used this system for a few years, but may or may not use it in 2019. )</strong>\r\n\r\n<strong>WHICH SKI GROUP ARE YOU?</strong>\r\n\r\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\r\n\r\nFor group skiing and for our workouts, it is important to ski with a compatible group.  Here are some guidelines to help you choose. You may fall somewhere between two groups, and it may even change from week to week. If you are unsure, start with an easier group and see how it works out. Although fitness requires consistency and working outside your comfort zone at times, if you are in too tough a group, you will be exhausted or discouraged.   If you regularly ski above your comfort level, your fitness may not im<span class=\"text_exposed_show\">prove and you have an excellent chance of getting injured or catching whatever bug is going around.\r\n</span>\r\n\r\n<span class=\"text_exposed_show\">. </span>\r\n<div class=\"text_exposed_show\">\r\n\r\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions)</strong>\r\nGreen group is intended to build basic ski fitness and to acquire experience skiing on non technical trails. You may be green if one or more  of the following apply,\r\n\r\nA typical ski would be 13 K or less\r\n\r\nYou are a new runner, or a non-runner.\r\nYou cycle mostly on the flats, or very infrequently\r\nYour main love is swimming\r\nYou exercise around 5 or fewer hours each week.\r\nYou spent much of the summer on a deck chair\r\nYou ski 2 or fewer  times a week in the winter\r\nYou are feeling stressed or unusually tired\r\nYou are nursing an injury.\r\nYou were ill during the previous week(s).\r\n\r\n&nbsp;\r\n\r\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\r\nYou may be blue if\r\n\r\nYou comfortably ski 15 - 20 K on an average dayYou are fit\r\nYou regularly run, or cycle, often on hilly terrain.\r\nYou train 5 -6 days a week, year round\r\nYou generally train around 5 – 10 hours each week (and occasionally more)\r\nYou have no health concerns about raising your heart rate during intensity training\r\nYou like to break a sweat and challenge yourself .\r\nYou ski 3 or more times each week.\r\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\r\n\r\n<strong>RED: (Will ski on any classic or skate trail in the park, in a range of conditions. May possibly go back country )</strong>\r\nYou may be red if\r\n\r\nYou usually ski over 20K an an average ski dayYou are very fit\r\nYou are driven to compete, either in races or against yourself\r\nYou have a concrete and measurable goal (“to improve” is too vague!)\r\nYou are motivated to spend time working within your own intensity zones.\r\nYou are motivated to train alone when necessary.\r\nYou enjoy working on incremental technical improvements, and relish being videotaped\r\nYou are motivated to measure and keep track of your workouts\r\nYou enjoy working on speed, learning new skills and pushing the envelope\r\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\r\nYou generally train between 7 and 14 hours a week (and occasionally more).\r\n\r\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-revision-v1','','','2019-10-16 19:16:23','2019-10-16 23:16:23','',2693,'https://sofits.ca/2019/10/16/2693-revision-v1/',0,'revision','',0),(3504,7,'2019-10-23 07:19:34','2019-10-23 11:19:34','','181028_First-Snow_10','','inherit','open','closed','','181028_first-snow_10','','','2019-10-23 07:19:34','2019-10-23 11:19:34','',0,'https://sofits.ca/wp-content/uploads/181028_First-Snow_10.jpg',0,'attachment','image/jpeg',0),(3513,7,'2019-11-05 07:28:35','2019-11-05 12:28:35','','061114','','inherit','open','closed','','061114','','','2019-11-05 07:28:35','2019-11-05 12:28:35','',0,'https://sofits.ca/wp-content/uploads/061114.jpg',0,'attachment','image/jpeg',0),(3516,7,'2019-11-07 06:56:45','2019-11-07 11:56:45','','060101','','inherit','open','closed','','060101','','','2019-11-07 06:56:45','2019-11-07 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wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  2019-2020  CALENDAR','','inherit','closed','closed','','3317-revision-v1','','','2019-11-23 08:53:57','2019-11-23 13:53:57','',3317,'https://sofits.ca/2019/11/23/3317-revision-v1/',0,'revision','',0),(3542,7,'2019-11-25 19:43:04','2019-11-26 00:43:04','','191122_Sofits-Post-Rain-Nakkertok181130','','inherit','open','closed','','191122_sofits-post-rain-nakkertok181130','','','2019-11-25 19:43:04','2019-11-26 00:43:04','',3317,'https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg',0,'attachment','image/jpeg',0),(3543,7,'2019-11-25 19:43:13','2019-11-26 00:43:13','<img class=\"alignnone size-full wp-image-3542\" src=\"https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg\" alt=\"\" width=\"1000\" 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class=\"alignnone size-full wp-image-3544\" src=\"https://sofits.ca/wp-content/uploads/191129_Sofits-Nakkertok1.jpg\" alt=\"\" width=\"1000\" height=\"587\" /><img class=\"alignnone size-full wp-image-3542\" src=\"https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg\" alt=\"\" width=\"1000\" height=\"630\" /><img class=\"alignnone size-full wp-image-3532\" src=\"https://sofits.ca/wp-content/uploads/191025_Sofits-Penguin_1.jpg\" alt=\"\" width=\"1000\" height=\"750\" /><img class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  2019-2020  CALENDAR','','inherit','closed','closed','','3317-revision-v1','','','2019-11-30 17:34:57','2019-11-30 22:34:57','',3317,'https://sofits.ca/2019/11/30/3317-revision-v1/',0,'revision','',0),(3547,7,'2019-12-13 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class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS  2019-2020  CALENDAR','','inherit','closed','closed','','3317-revision-v1','','','2019-12-13 14:54:38','2019-12-13 19:54:38','',3317,'https://sofits.ca/2019/12/13/3317-revision-v1/',0,'revision','',0),(3552,7,'2020-03-13 15:29:14','2020-03-13 19:29:14','<img class=\"alignnone size-full wp-image-1972\" src=\"https://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" />1. Sofits is a cooperative group of active women 50 years and over. All are comfortable on skis and enjoy training together.<br class=\"\" />2.  Sofits meet from September through March with the specific aim of improving their cross country skiing skills.\n\n3. Sofits is not a ski touring group, although we certainly hope that the training encourages Sofits to organize ski outings on other days of the week.  Gatineau Park is open 24/7.\n\n4. We are a diverse group, each training at her own level.  There are no speed requirements to join.\n5. Sofits  support each other without criticism. This extends to our Facebook groups.  Any rude, critical  or hostile messages will be deleted immediately and the sender removed from the group.\n\n<strong>During our Friday Easy Ski Outings:\n</strong>\n<ul>\n 	<li>We ask that everyone be ready to start on time, NEITHER EARLY  nor LATE.  For group unity as well as a healthy warm up, we ask that everyone be willing to start together and ski slowly as a group for the first 20 minutes.  After  the group warm up, divide into your various groups and ski at your own pace.</li>\n</ul>\n<strong>During our Training  Sessions:</strong>\n<ul>\n 	<li>You are encouraged to talk,  sing and laugh except while a coach or helper is explaining the workout.</li>\n 	<li>You are encouraged to  step quietly aside and watch the others\' antics if an exercise bothers your ankle/back/neck/shoulder/knee/hip/wrist/elbow/sense of decorum.</li>\n 	<li>Grunting and groaning is encouraged during difficult exercises.   However, if you simply dislike or disapprove of an exercise, please refrain from saying so during our practice.       Feel free to send our coaches an email about it, or talk to them when they are not coaching.</li>\n 	<li>The name \"Sofits\" refers to an inclusive  group, not to individual people or activities by a few.  All  \"<i><b>Sofits</b></i>\" events should be open to the group at large.  When a few  decide to privately run/ski/swim/hike/bike together, they are called <i><b>friends</b></i>, not  Sofits.</li>\n</ul>','MODUS OPERANDI','','inherit','closed','closed','','2446-revision-v1','','','2020-03-13 15:29:14','2020-03-13 19:29:14','',2446,'https://sofits.ca/2020/03/13/2446-revision-v1/',0,'revision','',0),(3555,7,'2020-03-15 15:11:14','2020-03-15 19:11:14','<img class=\"alignnone size-full wp-image-3547\" src=\"https://sofits.ca/wp-content/uploads/191213_Sofits-Ruins_21.jpg\" alt=\"\" width=\"1000\" height=\"648\" /><img class=\"alignnone size-full wp-image-3544\" src=\"https://sofits.ca/wp-content/uploads/191129_Sofits-Nakkertok1.jpg\" alt=\"\" width=\"1000\" height=\"587\" /><img class=\"alignnone size-full wp-image-3542\" src=\"https://sofits.ca/wp-content/uploads/191122_Sofits-Post-Rain-Nakkertok181130.jpg\" alt=\"\" width=\"1000\" height=\"630\" /><img class=\"alignnone size-full wp-image-3532\" src=\"https://sofits.ca/wp-content/uploads/191025_Sofits-Penguin_1.jpg\" alt=\"\" width=\"1000\" height=\"750\" /><img class=\"alignnone size-full wp-image-3426\" src=\"https://sofits.ca/wp-content/uploads/190920_Sofits-Send-Off_02.jpg\" alt=\"\" width=\"1000\" height=\"552\" />\r\n\r\n[Spider_Calendar id=\"2\" theme=\"13\" default=\"month\" select=\"month,week,\"]','SOFITS','','inherit','closed','closed','','3317-revision-v1','','','2020-03-15 15:11:14','2020-03-15 19:11:14','',3317,'https://sofits.ca/2020/03/15/3317-revision-v1/',0,'revision','',0),(3556,7,'2020-03-15 19:17:27','2020-03-15 23:17:27','<img class=\"alignnone size-full wp-image-1972\" src=\"https://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\">1. Sofits is a cooperative group of active women 50 years and over. All are comfortable on skis and enjoy training together.<br class=\"\">2.&nbsp; Sofits meet from September through March with the specific aim of improving their cross country skiing skills.\n\n3. Sofits is not a ski touring group, although we certainly hope that the training encourages Sofits to organize ski outings on other days of the week.&nbsp; Gatineau Park is open 24/7.\n\n4. We are a diverse group, each training at her own level.&nbsp; There are no speed requirements to join.\n5. Sofits&nbsp; support each other without criticism. 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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%ANSWER_VALUE%\r\n\r\n                                                            [/ANSWERS]\r\n\r\n                                                            </p>\r\n\r\n                                                            <p><b>Custom Fields:</b> <br />\r\n\r\n                                                            [CUSTOM_FIELDS]\r\n\r\n                                                            %CUSTOM_FIELD_NAME% - %CUSTOM_FIELD_VALUE%\r\n\r\n                                                            [/CUSTOM_FIELDS]\r\n\r\n                                                            </p>\r\n\r\n                                                            [/QUESTION]\r\n\r\n                                                            <p><b>Vote ID:</b> <br />%VOTE_ID%</p>\";s:25:\"schedule_reset_poll_stats\";s:2:\"no\";s:24:\"schedule_reset_poll_date\";s:19:\"2015-04-14 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