(1104,7,'2014-01-20 08:25:12','2014-01-20 13:25:12','<h2>Please comment if you know of other links of general interest.</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.\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<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<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 title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-20 08:25:12','2014-01-20 13:25:12','',1054,'https://sofits.ca/2014/01/20/1054-revision-v1/',0,'revision','',0),(1108,7,'2014-01-20 08:37:40','2014-01-20 13:37:40','<strong>Week 17:  Jan 17, Coaches were away, unstructured ski</strong>\r\n\r\n<strong>Week 16: Jan 10,  Skate technique drills, and classic technique tweaking.  Followed by a free ski</strong>\r\n\r\n(Weeks 13, 14, 15 had to be cancelled)\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf\">Week 12: Workout of December 13 2013 SNOW</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2014-01-20 08:37:40','2014-01-20 13:37:40','',346,'https://sofits.ca/2014/01/20/346-revision-v1/',0,'revision','',0),(1109,7,'2014-01-28 10:03:09','2014-01-28 15:03:09','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-autosave-v1','','','2014-01-28 10:03:09','2014-01-28 15:03:09','',1102,'https://sofits.ca/2014/01/23/1102-autosave-v1/',0,'revision','',0),(1110,7,'2014-01-23 20:09:25','2014-01-24 01:09:25','Lots of indecision here!   It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy  breathing or sweating.  Include some skiing without poles,  and  3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing.  Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and if the conditions are soft enough, we will also work on some downhill skills.   And then we will ski another 11 K to complete the loop.   The slower skiers are going to have a head start so that we can all end up together without getting cold!','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:09:25','2014-01-24 01:09:25','',1102,'https://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1111,7,'2014-01-23 20:11:44','2014-01-24 01:11:44','Lots of indecision here!   It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy  breathing or sweating.  Include some skiing without poles,  and  3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing.  Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and depending on conditions we will  work on some downhill or uphill skills (very vague!)   And finish with a group ski, with a twist.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:11:44','2014-01-24 01:11:44','',1102,'https://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1112,7,'2014-01-27 13:40:48','2014-01-27 18:40:48','<h2>Please comment if you know of other links of general interest.</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.\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<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<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://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://www.xcottawa.ca/articles.php?id=2697\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-27 13:40:48','2014-01-27 18:40:48','',1054,'https://sofits.ca/2014/01/27/1054-revision-v1/',0,'revision','',0),(1113,7,'2014-01-27 13:50:45','2014-01-27 18:50:45','<h2>Please comment if you know of other links of general interest.</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.\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<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<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://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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-27 13:50:45','2014-01-27 18:50:45','',1054,'https://sofits.ca/2014/01/27/1054-revision-v1/',0,'revision','',0),(1119,7,'2014-01-28 10:01:54','2014-01-28 15:01:54','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong>Time: 9:45 arrival (or earlier) at P8,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong>new skill,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is transferable to both.','Training  Jan 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:01:54','2014-01-28 15:01:54','',1097,'https://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1120,7,'2014-01-28 10:03:25','2014-01-28 15:03:25','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-revision-v1','','','2014-01-28 10:03:25','2014-01-28 15:03:25','',1102,'https://sofits.ca/2014/01/28/1102-revision-v1/',0,'revision','',0),(1121,7,'2014-01-28 10:04:15','2014-01-28 15:04:15','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong>Time: 9:45 arrival (or earlier) at P8,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong>new skill,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is transferable to both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:04:15','2014-01-28 15:04:15','',1097,'https://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1122,7,'2014-01-29 22:29:56','2014-01-30 03:29:56','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.     Snow conditions should be excellent on Friday.\n\n<strong><span style=\"color: #ff0000;\">Morning Session: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\n\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\n\n<span style=\"color: #ff0000;\">Afternoon Ski: </span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-autosave-v1','','','2014-01-29 22:29:56','2014-01-30 03:29:56','',1097,'https://sofits.ca/2014/01/28/1097-autosave-v1/',0,'revision','',0),(1123,7,'2014-01-28 10:05:22','2014-01-28 15:05:22','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"color: #ff0000;\">Time: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:22','2014-01-28 15:05:22','',1097,'https://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1124,7,'2014-01-28 10:05:33','2014-01-28 15:05:33','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"color: #ff0000;\">Time: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:33','2014-01-28 15:05:33','',1097,'https://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1125,7,'2014-01-28 10:06:41','2014-01-28 15:06:41','[yop_poll id=\"38\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;','AFTERNOON JAN 31','','inherit','open','closed','','1094-revision-v1','','','2014-01-28 10:06:41','2014-01-28 15:06:41','',1094,'https://sofits.ca/2014/01/28/1094-revision-v1/',0,'revision','',0),(1140,7,'2014-01-29 22:30:39','2014-01-30 03:30:39','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.     Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:30:39','2014-01-30 03:30:39','',1097,'https://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1141,7,'2014-01-29 22:31:34','2014-01-30 03:31:34','<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',1097,'https://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1143,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Classic or Skate, whatever you do best. Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','publish','open','closed','','friday-feb-7','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',0,'https://sofits.ca/?p=1143',0,'post','',0),(1144,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n[yop_poll id=\"39\"]','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:45:13','2014-02-05 13:45:13','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1146,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','publish','open','closed','','who-is-coming-feb-7','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',0,'https://sofits.ca/?p=1146',0,'post','',0),(1147,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','inherit','open','closed','','1146-revision-v1','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',1146,'https://sofits.ca/2014/02/05/1146-revision-v1/',0,'revision','',0),(1148,7,'2014-02-05 08:47:51','2014-02-05 13:47:51','For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:47:51','2014-02-05 13:47:51','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1149,7,'2014-02-05 08:48:33','2014-02-05 13:48:33','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:48:33','2014-02-05 13:48:33','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1150,7,'2014-02-05 09:17:10','2014-02-05 14:17:10','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:17:10','2014-02-05 14:17:10','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1151,7,'2014-02-05 09:18:07','2014-02-05 14:18:07','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers  I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:18:07','2014-02-05 14:18:07','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1152,7,'2014-02-05 09:19:45','2014-02-05 14:19:45','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.  If you have no idea, just make a guess.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers  I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:19:45','2014-02-05 14:19:45','',1143,'https://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1153,7,'2014-02-06 18:53:18','2014-02-06 23:53:18','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\n\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\n\n&nbsp;\n\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-autosave-v1','','','2014-02-06 18:53:18','2014-02-06 23:53:18','',1143,'https://sofits.ca/2014/02/06/1143-autosave-v1/',0,'revision','',0),(1154,7,'2014-02-06 18:49:13','2014-02-06 23:49:13','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, The Relais;   Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n1.  If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:49:13','2014-02-06 23:49:13','',1143,'https://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1155,7,'2014-02-06 18:53:24','2014-02-06 23:53:24','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:53:24','2014-02-06 23:53:24','',1143,'https://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1158,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','<strong>Magic Numbers</strong>\r\n<span style=\"text-decoration: underline;\"><strong>Time</strong></span><strong>  </strong><span style=\"text-decoration: underline;\"><strong> Skier</strong></span>\r\n01       Marg\r\n02       Joanne B\r\n03       Susan R.\r\n09       Maggie\r\n10       Mary Lou\r\n10       Sandra\r\n10       Ila\r\n13.5    Rosy\r\n17       Meryl\r\n18       Julie\r\n20       Susan O.\r\n20       Anne\r\n21       Jo-Ann\r\nKathy?','Magic Numbers','','publish','open','closed','','magic-numbers','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',0,'https://sofits.ca/?p=1158',0,'post','',0),(1159,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','<strong>Magic Numbers</strong>\r\n<span style=\"text-decoration: underline;\"><strong>Time</strong></span><strong>  </strong><span style=\"text-decoration: underline;\"><strong> Skier</strong></span>\r\n01       Marg\r\n02       Joanne B\r\n03       Susan R.\r\n09       Maggie\r\n10       Mary Lou\r\n10       Sandra\r\n10       Ila\r\n13.5    Rosy\r\n17       Meryl\r\n18       Julie\r\n20       Susan O.\r\n20       Anne\r\n21       Jo-Ann\r\nKathy?','Magic Numbers','','inherit','open','closed','','1158-revision-v1','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',1158,'https://sofits.ca/2014/02/06/1158-revision-v1/',0,'revision','',0),(1160,7,'2014-02-06 22:44:14','2014-02-07 03:44:14','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Classic or Skate, whatever you do best. Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',1143,'https://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1161,7,'2014-02-09 07:46:49','2014-02-09 12:46:49','','Uphill-time-Trial-Feb-2014','','inherit','open','closed','','uphill-time-trial','','','2014-02-09 07:46:49','2014-02-09 12:46:49','',0,'https://sofits.ca/wp-content/uploads/Uphill-time-Trial.pdf',0,'attachment','application/pdf',0),(1178,7,'2014-02-17 10:00:25','2014-02-17 15:00:25','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','publish','open','closed','','fri-feb-17training','','','2014-02-17 10:04:12','2014-02-17 15:04:12','',0,'https://sofits.ca/?p=1178',0,'post','',0),(1179,7,'2014-02-11 11:08:25','2014-02-11 16:08:25','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','Fri Feb 14 Training','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:08:25','2014-02-11 16:08:25','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1180,7,'2014-02-14 11:09:39','2014-02-14 16:09:39','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\r\n</strong></span>\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','publish','open','closed','','attendance-fri-feb-14','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',0,'https://sofits.ca/?p=1180',0,'post','',0),(1181,7,'2014-02-11 11:09:39','2014-02-11 16:09:39','[yop_poll id=\"40\"]','Attendance, Fri Feb 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:09:39','2014-02-11 16:09:39','',1180,'https://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1184,7,'2014-02-11 11:18:33','2014-02-11 16:18:33','[yop_poll id=\"40\"]','ATTENDANCE, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:18:33','2014-02-11 16:18:33','',1180,'https://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1185,7,'2014-02-11 11:19:11','2014-02-11 16:19:11','[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:19:11','2014-02-11 16:19:11','',1180,'https://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1186,7,'2014-02-11 11:19:45','2014-02-11 16:19:45','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:19:45','2014-02-11 16:19:45','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1187,7,'2014-02-11 11:28:47','2014-02-11 16:28:47','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:28:47','2014-02-11 16:28:47','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1188,7,'2014-02-11 11:29:33','2014-02-11 16:29:33','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:29:33','2014-02-11 16:29:33','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1189,7,'2014-02-17 10:02:18','2014-02-17 15:02:18','&nbsp;\n\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around the whole time.   Filming won\'t take very long, though.\n\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-autosave-v1','','','2014-02-17 10:02:18','2014-02-17 15:02:18','',1178,'https://sofits.ca/2014/02/11/1178-autosave-v1/',0,'revision','',0),(1190,7,'2014-02-11 13:22:35','2014-02-11 18:22:35','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 13:22:35','2014-02-11 18:22:35','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1191,7,'2014-02-11 21:01:44','2014-02-12 02:01:44','<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 21:01:44','2014-02-12 02:01:44','',1178,'https://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1192,7,'2014-02-14 11:03:25','2014-02-14 16:03:25','<span style=\"color: #ff0000;\"><strong>CANCELED</strong></span>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:03:25','2014-02-14 16:03:25','',1180,'https://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1193,7,'2014-02-14 11:07:04','2014-02-14 16:07:04','<span style=\"color: #ff0000;\"><strong>Rescheduled for Monday, February 17.</strong></span>  Please let me know (before the weekend) if you are coming. I\'ll confirm this on the weekend.\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING POSTPONED','','inherit','open','closed','','1178-revision-v1','','','2014-02-14 11:07:04','2014-02-14 16:07:04','',1178,'https://sofits.ca/2014/02/14/1178-revision-v1/',0,'revision','',0),(1194,7,'2014-02-14 11:12:48','2014-02-14 16:12:48','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\n</strong></span>\n\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-autosave-v1','','','2014-02-14 11:12:48','2014-02-14 16:12:48','',1180,'https://sofits.ca/2014/02/14/1180-autosave-v1/',0,'revision','',0),(1195,7,'2014-02-14 11:09:02','2014-02-14 16:09:02','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. <span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span>\r\n</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:09:02','2014-02-14 16:09:02','',1180,'https://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1196,7,'2014-02-14 11:12:56','2014-02-14 16:12:56','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\r\n</strong></span>\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',1180,'https://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1198,7,'2014-02-17 10:02:33','2014-02-17 15:02:33','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:02:33','2014-02-17 15:02:33','',1178,'https://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1199,7,'2014-02-17 10:03:26','2014-02-17 15:03:26','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:03:26','2014-02-17 15:03:26','',1178,'https://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1201,7,'2014-02-25 16:50:39','2014-02-25 21:50:39','<h2>Please comment if you know of other links of general interest.</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.\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<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<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<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\">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\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-02-25 16:50:39','2014-02-25 21:50:39','',1054,'https://sofits.ca/2014/02/25/1054-revision-v1/',0,'revision','',0),(1208,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','publish','open','closed','','attendance-mar-7','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',0,'https://sofits.ca/?p=1208',0,'post','',0),(1209,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','inherit','open','closed','','1208-revision-v1','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',1208,'https://sofits.ca/2014/02/28/1208-revision-v1/',0,'revision','',0),(1210,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\n<strong>MEET at the RELAIS, P2.\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','publish','open','closed','','friday-march-7','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',0,'https://sofits.ca/?p=1210',0,'post','',0),(1211,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','<strong></strong>12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 6','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:00:55','2014-02-28 20:00:55','',1210,'https://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1212,7,'2014-02-28 15:01:29','2014-02-28 20:01:29','<strong></strong>12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:01:29','2014-02-28 20:01:29','',1210,'https://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1215,7,'2014-02-28 15:08:10','2014-02-28 20:08:10','<strong></strong>12:00 Probably skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:08:10','2014-02-28 20:08:10','',1210,'https://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1216,7,'2014-03-06 22:28:47','2014-03-07 03:28:47','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\n\nFollowed by an easy group ski\n\n<strong>MEET at the RELAIS, P2.\n</strong>\n\n&nbsp;\n\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-autosave-v1','','','2014-03-06 22:28:47','2014-03-07 03:28:47','',1210,'https://sofits.ca/2014/03/06/1210-autosave-v1/',0,'revision','',0),(1217,7,'2014-03-06 22:28:52','2014-03-07 03:28:52','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\n<strong>MEET at the RELAIS, P2.\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',1210,'https://sofits.ca/2014/03/06/1210-revision-v1/',0,'revision','',0),(1220,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','publish','open','closed','','friday-march-14','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',0,'https://sofits.ca/?p=1220',0,'post','',0),(1221,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.    For the first time ever, a social ski with no instruction!  We will ski to Huron or Western.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 07:53:57','2014-03-12 11:53:57','',1220,'https://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1222,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','publish','open','closed','','who-is-coming-march-14','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',0,'https://sofits.ca/?p=1222',0,'post','',0),(1223,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','inherit','open','closed','','1222-revision-v1','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',1222,'https://sofits.ca/2014/03/12/1222-revision-v1/',0,'revision','',0),(1224,7,'2014-03-12 08:01:21','2014-03-12 12:01:21','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-autosave-v1','','','2014-03-12 08:01:21','2014-03-12 12:01:21','',1220,'https://sofits.ca/2014/03/12/1220-autosave-v1/',0,'revision','',0),(1225,7,'2014-03-12 08:01:35','2014-03-12 12:01:35','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:01:35','2014-03-12 12:01:35','',1220,'https://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1226,7,'2014-03-12 08:02:25','2014-03-12 12:02:25','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',1220,'https://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1229,7,'2014-04-12 15:23:01','2014-04-12 19:23:01','<a href=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" src=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" alt=\"140404_Sofits-Skate\" width=\"800\" height=\"483\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" src=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\" alt=\"Sofits\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" alt=\"140311_Yvonne-and-Susan\" width=\"640\" height=\"480\" /> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" alt=\"140314_Sofits-at-Huron\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" alt=\"140316_Crust-Cruising\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" alt=\"140316_Ila-and-Susan\" width=\"800\" height=\"600\" /></a>','SNOWY SOFITS','','publish','open','closed','','recent-ski-photos','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',0,'https://sofits.ca/?p=1229',0,'post','',0),(1230,7,'2014-03-18 15:22:28','2014-03-18 19:22:28','','140311_Yvonne-and-Susan','','inherit','open','closed','','140311_yvonne-and-susan','','','2014-03-18 15:22:28','2014-03-18 19:22:28','',1229,'https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg',0,'attachment','image/jpeg',0),(1231,7,'2014-03-18 15:22:32','2014-03-18 19:22:32','','140314_Sofits-at-Huron','','inherit','open','closed','','140314_sofits-at-huron','','','2014-03-18 15:22:32','2014-03-18 19:22:32','',1229,'https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg',0,'attachment','image/jpeg',0),(1232,7,'2014-03-18 15:22:36','2014-03-18 19:22:36','','140316_Crust-Cruising','','inherit','open','closed','','140316_crust-cruising','','','2014-03-18 15:22:36','2014-03-18 19:22:36','',1229,'https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg',0,'attachment','image/jpeg',0),(1233,7,'2014-03-18 15:22:38','2014-03-18 19:22:38','','140316_Ila-and-Susan','','inherit','open','closed','','140316_ila-and-susan','','','2014-03-18 15:22:38','2014-03-18 19:22:38','',1229,'https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg',0,'attachment','image/jpeg',0),(1234,7,'2014-03-18 15:23:01','2014-03-18 19:23:01','<a href=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:23:01','2014-03-18 19:23:01','',1229,'https://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1235,7,'2014-03-18 15:24:33','2014-03-18 19:24:33','<a href=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:24:33','2014-03-18 19:24:33','',1229,'https://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1236,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Be ready to ski by 1:00.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','publish','open','closed','','friday-march-21','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',0,'https://sofits.ca/?p=1236',0,'post','',0),(1237,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','12:45, somewhere in the park.   Anyone coming?  More details Thursday evening.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-18 15:27:17','2014-03-18 19:27:17','',1236,'https://sofits.ca/2014/03/18/1236-revision-v1/',0,'revision','',0),(1238,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','[yop_poll id=\"44\"]','March 21 Attending','','publish','open','closed','','march-21-attending','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',0,'https://sofits.ca/?p=1238',0,'post','',0),(1239,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:31:31','2014-03-18 19:31:31','',1238,'https://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1240,7,'2014-03-18 15:32:51','2014-03-18 19:32:51','[yop_poll id=\"44\"]','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',1238,'https://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1242,7,'2014-03-20 22:08:34','2014-03-21 02:08:34','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-autosave-v1','','','2014-03-20 22:08:34','2014-03-21 02:08:34','',1236,'https://sofits.ca/2014/03/20/1236-autosave-v1/',0,'revision','',0),(1243,7,'2014-03-20 22:08:57','2014-03-21 02:08:57','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:08:57','2014-03-21 02:08:57','',1236,'https://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1245,7,'2014-03-20 22:10:02','2014-03-21 02:10:02','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Be ready to ski by 1:00.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',1236,'https://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1248,7,'2014-08-01 14:43:34','2014-08-01 18:43:34','<a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','SNOWLESS SOFITS','','publish','open','closed','','snowless-sofits','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',0,'https://sofits.ca/?p=1248',0,'post','',0),(1249,7,'2014-03-22 14:44:27','2014-03-22 18:44:27','','130216_Gatineau-Loppet','','inherit','open','closed','','130216_gatineau-loppet','','','2014-03-22 14:44:27','2014-03-22 18:44:27','',1248,'https://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg',0,'attachment','image/jpeg',0),(1250,7,'2014-03-22 14:45:59','2014-03-22 18:45:59','','120712_Tea-Party2','','inherit','open','closed','','120712_tea-party2','','','2014-03-22 14:45:59','2014-03-22 18:45:59','',1248,'https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg',0,'attachment','image/jpeg',0),(1251,7,'2014-03-22 14:48:34','2014-03-22 18:48:34','','120505_Sofits-Wakefield','','inherit','open','closed','','120505_sofits-wakefield','','','2014-03-22 14:48:34','2014-03-22 18:48:34','',1248,'https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg',0,'attachment','image/jpeg',0),(1252,7,'2014-03-22 14:48:42','2014-03-22 18:48:42','','120712_Tea-Party','','inherit','open','closed','','120712_tea-party','','','2014-03-22 14:48:42','2014-03-22 18:48:42','',1248,'https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg',0,'attachment','image/jpeg',0),(1253,7,'2014-03-22 14:48:46','2014-03-22 18:48:46','','120831_Cycling-Sofits','','inherit','open','closed','','120831_cycling-sofits','','','2014-03-22 14:48:46','2014-03-22 18:48:46','',1248,'https://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg',0,'attachment','image/jpeg',0),(1254,7,'2014-03-22 14:48:51','2014-03-22 18:48:51','','120907_Sofits','','inherit','open','closed','','120907_sofits','','','2014-03-22 14:48:51','2014-03-22 18:48:51','',1248,'https://sofits.ca/wp-content/uploads/120907_Sofits.jpg',0,'attachment','image/jpeg',0),(1255,7,'2014-03-22 14:48:55','2014-03-22 18:48:55','','121109_Sofits-Skipping2','','inherit','open','closed','','121109_sofits-skipping2','','','2014-03-22 14:48:55','2014-03-22 18:48:55','',1248,'https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg',0,'attachment','image/jpeg',0),(1256,7,'2014-03-22 14:49:32','2014-03-22 18:49:32','<a href=\"https://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg\"><img class=\"alignnone size-full wp-image-1249\" alt=\"130216_Gatineau-Loppet\" src=\"https://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg\" width=\"600\" height=\"467\" /></a><a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" alt=\"120712_Tea-Party2\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" width=\"750\" height=\"485\" /></a><a href=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" alt=\"121109_Sofits-Skipping2\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" width=\"750\" height=\"515\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" alt=\"120907_Sofits\" src=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" width=\"750\" height=\"477\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg\"><img class=\"alignnone size-full wp-image-1253\" alt=\"120831_Cycling-Sofits\" src=\"https://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg\" width=\"750\" height=\"411\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" alt=\"120712_Tea-Party\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" width=\"750\" height=\"413\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" alt=\"120505_Sofits-Wakefield\" src=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" width=\"700\" height=\"562\" /></a>','','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:49:32','2014-03-22 18:49:32','',1248,'https://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1257,7,'2014-03-22 14:51:18','2014-03-22 18:51:18','<a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" alt=\"120712_Tea-Party2\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" width=\"750\" height=\"485\" /></a><a href=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" alt=\"121109_Sofits-Skipping2\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" width=\"750\" height=\"515\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" alt=\"120907_Sofits\" src=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" width=\"750\" height=\"477\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" alt=\"120712_Tea-Party\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" width=\"750\" height=\"413\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" alt=\"120505_Sofits-Wakefield\" src=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" width=\"700\" height=\"562\" /></a>','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:51:18','2014-03-22 18:51:18','',1248,'https://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1280,7,'2014-04-05 22:04:20','2014-04-06 02:04:20','','140404_Sofits-Skate','','inherit','open','closed','','140404_sofits-skate','','','2014-04-05 22:04:20','2014-04-06 02:04:20','',1229,'https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg',0,'attachment','image/jpeg',0),(1281,7,'2014-04-05 22:04:24','2014-04-06 02:04:24','','Sofits','','inherit','open','closed','','sofits','','','2014-04-05 22:04:24','2014-04-06 02:04:24','',1229,'https://sofits.ca/wp-content/uploads/Sofits.jpg',0,'attachment','image/jpeg',0),(1282,7,'2014-04-05 22:04:48','2014-04-06 02:04:48','<a href=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><a href=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" alt=\"140404_Sofits-Skate\" src=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" width=\"800\" height=\"483\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" alt=\"Sofits\" src=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:04:48','2014-04-06 02:04:48','',1229,'https://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1285,7,'2014-04-05 22:17:35','2014-04-06 02:17:35','<a href=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" alt=\"140404_Sofits-Skate\" src=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" width=\"800\" height=\"483\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" alt=\"Sofits\" src=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:17:35','2014-04-06 02:17:35','',1229,'https://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1292,7,'2014-04-05 22:31:50','2014-04-06 02:31:50','<h2>Please comment if you know of other links of general interest.</h2>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\n<a title=\"Musician on Skis photoblog\" href=\"https://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\n\n<a title=\"XC Ottawa\" href=\"https://www.xcottawa.ca\">XC Ottawa website</a>\n\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.\n\n<a title=\"binder\" href=\"https://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\n\nXCOttawa Ski Trail Reports\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\n<a title=\"Chelsea weather\" href=\"https://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\n\n<a href=\"https://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\n\n<a href=\"https://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\n\n<a href=\"https://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\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;\">\n</span></span></h2>\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\n<ul>\n	<li>Joe Friel\'s article \"<a href=\"https://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\n	<li>a cycling article \"<a href=\"https://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\n</ul>\n<a href=\"https://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\n\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>\n\n<a title=\"binder\" href=\"https://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\n\n<a href=\"https://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\n\n<a href=\"https://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\n\n<a href=\" https://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\n\n<a href=\"https://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\n\n<a href=\" https://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\n\n<a href=\"https://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\n\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>\n\n<a href=\"https://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\n\n<a href=\"https://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\n\n<a href=\"https://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\n\n<a href=\"https://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\n\n<a title=\"HIT?\" href=\"https://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">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>\n\n<a href=\"https://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\n\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>\n\n<a href=\"https://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\n\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>\n\n<a href=\"https://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\n\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).\n\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!\n\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?)\n\n<a href=\"https://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\n\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>\n\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>\n\n<a href=\"https://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\n\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?)\n\n<a href=\"https://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\n\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>\n\n&nbsp;','LINKS','','inherit','open','closed','','1054-autosave-v1','','','2014-04-05 22:31:50','2014-04-06 02:31:50','',1054,'https://sofits.ca/2014/04/05/1054-autosave-v1/',0,'revision','',0),(1293,7,'2014-04-05 22:32:30','2014-04-06 02:32:30','<h2>Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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<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\">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\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-04-05 22:32:30','2014-04-06 02:32:30','',1054,'https://sofits.ca/2014/04/05/1054-revision-v1/',0,'revision','',0),(1296,7,'2014-04-10 15:53:09','2014-04-10 19:53:09','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session   It should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\n&nbsp;','Friday, April 11','','publish','open','closed','','april-11','','','2014-04-10 22:11:50','2014-04-11 02:11:50','',0,'https://sofits.ca/?p=1296',0,'post','',0),(1297,7,'2014-04-10 15:53:09','2014-04-10 19:53:09','WE GOT SNOW!    We meet for the final Friday ski session tomorrow, although there will still be lots of skiing available after this date.   Arrive at 12:45 and be ready to ski by 1:00.   This will be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\nI\'m torn between P10 and P6.     The destinations are a bit more interesting at P10, and the parking lot seems to be a lot emptier these days (there were lots of spots this afternoon at 1:00).  It is a bit more work but I think all of you could now skate it with frequent rest breaks.  Let me know if you have a preference and I will decide and post the final location before I go to bed this evening.','Friday, April 11','','inherit','open','closed','','1296-revision-v1','','','2014-04-10 15:53:09','2014-04-10 19:53:09','',1296,'https://sofits.ca/2014/04/10/1296-revision-v1/',0,'revision','',0),(1300,7,'2014-04-10 22:10:58','2014-04-11 02:10:58','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session., although there will still be lots of skiing available after this date.      This should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\n\n&nbsp;','Friday, April 11','','inherit','open','closed','','1296-autosave-v1','','','2014-04-10 22:10:58','2014-04-11 02:10:58','',1296,'https://sofits.ca/2014/04/10/1296-autosave-v1/',0,'revision','',0),(1301,7,'2014-04-10 22:11:50','2014-04-11 02:11:50','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session   It should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\n&nbsp;','Friday, April 11','','inherit','open','closed','','1296-revision-v1','','','2014-04-10 22:11:50','2014-04-11 02:11:50','',1296,'https://sofits.ca/2014/04/10/1296-revision-v1/',0,'revision','',0),(1309,7,'2019-09-19 08:03:36','2019-09-19 12:03:36','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events: (to be updated soon)\n</span></span></h1>\n<strong>Silver Spoon:\n</strong>\n\n<strong>Tay Valley Loppet</strong>\n\n<strong>Opeongo Loppet:</strong>\n\n<strong>Winterlude Triathlon:</strong>   <strong>\n</strong>\n\n<strong>Viking Loppet:\n</strong>\n\n<strong>Canadian Ski Marathon:</strong>\n\n<strong>Gatineau Loppet:</strong>  <strong>\n</strong>\n\n<strong>Jackrabbit Classic</strong>\n\n<strong> </strong>\n\n&nbsp;\n<h1>Upcoming events:</h1>\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\n\n&nbsp;\n\n&nbsp;','RACES & EVENTS','','inherit','open','closed','','93-autosave-v1','','','2019-09-19 08:03:36','2019-09-19 12:03:36','',93,'https://sofits.ca/2014/04/12/93-autosave-v1/',0,'revision','',0),(1310,7,'2014-04-12 21:07:53','2014-04-13 01:07:53','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n</span>\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:07:53','2014-04-13 01:07:53','',93,'https://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1311,7,'2014-04-12 21:12:31','2014-04-13 01:12:31','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:12:31','2014-04-13 01:12:31','',93,'https://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1322,7,'2014-04-26 17:43:01','2014-04-26 21:43:01','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-26 17:43:01','2014-04-26 21:43:01','',93,'https://sofits.ca/2014/04/26/93-revision-v1/',0,'revision','',0),(1324,7,'2014-04-27 19:49:50','2014-04-27 23:49:50','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-27 19:49:50','2014-04-27 23:49:50','',93,'https://sofits.ca/2014/04/27/93-revision-v1/',0,'revision','',0),(1328,7,'2014-05-02 10:03:28','2014-05-02 14:03:28','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-05-02 10:03:28','2014-05-02 14:03:28','',93,'https://sofits.ca/2014/05/02/93-revision-v1/',0,'revision','',0),(1329,7,'2014-05-02 10:04:17','2014-05-02 14:04:17','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-05-02 10:04:17','2014-05-02 14:04:17','',93,'https://sofits.ca/2014/05/02/93-revision-v1/',0,'revision','',0),(1331,7,'2014-06-20 08:10:23','2014-06-20 12:10:23','<h2>Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">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\">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\">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\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-06-20 08:10:23','2014-06-20 12:10:23','',1054,'https://sofits.ca/2014/06/20/1054-revision-v1/',0,'revision','',0),(1332,7,'2014-06-20 08:16:41','2014-06-20 12:16:41','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:16:41','2014-06-20 12:16:41','',93,'https://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1333,7,'2014-06-20 08:18:07','2014-06-20 12:18:07','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<strong><span style=\"color: #008000;\"><a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\"><span style=\"color: #008000;\">Ottawa Run Guide:</span></a></span></strong> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:18:07','2014-06-20 12:18:07','',93,'https://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1334,7,'2014-06-20 08:20:52','2014-06-20 12:20:52','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:20:52','2014-06-20 12:20:52','',93,'https://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1339,7,'2014-08-01 15:38:03','2014-08-01 19:38:03','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      ARE YOU READY?','','publish','open','closed','','fall-training-begins-be-ready','','','2014-10-08 11:44:32','2014-10-08 15:44:32','',0,'https://sofits.ca/?p=1339',0,'post','',0),(1340,7,'2014-08-01 15:38:03','2014-08-01 19:38:03','<ul>\r\n	<li>Mid September - it\'s coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened by doing a small amount of skipping and jumping each week.</li>\r\n	<li>Do some core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year olds.  Start easy and work consistently and gradually to increase what you can do.  If you want to be able to run and jump at our practices,  it\'s too late to start it all in the fall.','FALL TRAINING BEGINS!      BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:38:03','2014-08-01 19:38:03','',1339,'https://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1341,7,'2014-08-01 15:40:23','2014-08-01 19:40:23','<ul>\n	<li>Mid September is coming fast!</li>\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\n</ul>\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you plan to run and jump at our practices,  it\'s too late to start it all in the fall.','FALL TRAINING BEGINS!      BE READY!','','inherit','open','closed','','1339-autosave-v1','','','2014-08-01 15:40:23','2014-08-01 19:40:23','',1339,'https://sofits.ca/2014/08/01/1339-autosave-v1/',0,'revision','',0),(1342,7,'2014-08-01 15:40:48','2014-08-01 19:40:48','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:40:48','2014-08-01 19:40:48','',1339,'https://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1343,7,'2014-08-01 15:41:23','2014-08-01 19:41:23','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      ARE YOU READY?','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:41:23','2014-08-01 19:41:23','',1339,'https://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1346,7,'2014-08-01 15:47:48','2014-08-01 19:47:48','<a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:47:48','2014-08-01 19:47:48','',1248,'https://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1348,7,'2014-08-01 15:51:42','2014-08-01 19:51:42','<a href=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" src=\"https://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" alt=\"140404_Sofits-Skate\" width=\"800\" height=\"483\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" src=\"https://sofits.ca/wp-content/uploads/Sofits.jpg\" alt=\"Sofits\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" src=\"https://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" alt=\"140311_Yvonne-and-Susan\" width=\"640\" height=\"480\" /> <a href=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" src=\"https://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" alt=\"140314_Sofits-at-Huron\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" src=\"https://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" alt=\"140316_Crust-Cruising\" width=\"800\" height=\"600\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" src=\"https://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" alt=\"140316_Ila-and-Susan\" width=\"800\" height=\"600\" /></a>','SNOWY SOFITS','','inherit','open','closed','','1229-revision-v1','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',1229,'https://sofits.ca/2014/08/01/1229-revision-v1/',0,'revision','',0),(1349,7,'2014-08-01 15:52:30','2014-08-01 19:52:30','<a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"https://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"https://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"https://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"https://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','SNOWLESS SOFITS','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',1248,'https://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1353,7,'2014-08-12 10:27:57','2014-08-12 14:27:57','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-12 10:27:57','2014-08-12 14:27:57','',93,'https://sofits.ca/2014/08/12/93-revision-v1/',0,'revision','',0),(1395,7,'2014-08-26 10:07:07','2014-08-26 14:07:07','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-26 10:07:07','2014-08-26 14:07:07','',93,'https://sofits.ca/2014/08/26/93-revision-v1/',0,'revision','',0),(1468,7,'2014-09-26 20:07:58','2014-09-27 00:07:58','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>  <strong>1:30 p.m</strong>. at various Gatineau Park locations:  Contact Fay\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on  Chelsea or Gatineau Park trails.  Contact Yvonne or Maggie\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;','ONGOING WEEKLY - join us!','','publish','open','closed','','join-us','','','2014-11-07 10:14:47','2014-11-07 15:14:47','',0,'https://sofits.ca/?p=1468',0,'post','',0),(1469,7,'2014-09-20 21:07:58','2014-09-21 01:07:58','&nbsp;\r\n\r\nTuesday group runs:     Talk to Fay at practice, to find out more.\r\n\r\nSunday trail runs on the Chelsea trails.  Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n&nbsp;','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-20 21:07:58','2014-09-21 01:07:58','',1468,'https://sofits.ca/2014/09/20/1468-revision-v1/',0,'revision','',0),(1470,7,'2014-09-20 21:08:23','2014-09-21 01:08:23','&nbsp;\r\n\r\n<strong>Tuesday</strong> group runs:     Talk to Fay at practice, to find out more.\r\n\r\n<strong>Sunday</strong> trail runs on the Chelsea trails.  Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n&nbsp;','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-20 21:08:23','2014-09-21 01:08:23','',1468,'https://sofits.ca/2014/09/20/1468-revision-v1/',0,'revision','',0),(1471,7,'2014-09-21 10:05:30','2014-09-21 14:05:30','&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2014-09-21 10:05:30','2014-09-21 14:05:30','',346,'https://sofits.ca/2014/09/21/346-revision-v1/',0,'revision','',0),(1478,7,'2014-09-23 22:00:39','2014-09-24 02:00:39','&nbsp;\r\n\r\n<strong>Tuesday Group Runs:</strong>     Talk to Fay at practice, to find out more.\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs</strong> on the Chelsea trails.  Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n&nbsp;','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-23 22:00:39','2014-09-24 02:00:39','',1468,'https://sofits.ca/2014/09/23/1468-revision-v1/',0,'revision','',0),(1482,7,'2014-09-23 23:18:36','2014-09-24 03:18:36','','131009_River-Fog','','inherit','open','closed','','131009_river-fog','','','2014-09-23 23:18:36','2014-09-24 03:18:36','',1468,'https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg',0,'attachment','image/jpeg',0),(1483,7,'2014-09-23 23:18:44','2014-09-24 03:18:44','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>     Talk to Fay at practice, to find out more.\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs</strong> on the Chelsea trails.  Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n&nbsp;','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-23 23:18:44','2014-09-24 03:18:44','',1468,'https://sofits.ca/2014/09/23/1468-revision-v1/',0,'revision','',0),(1491,7,'2014-09-24 16:49:26','2014-09-24 20:49:26','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-09-24 16:49:26','2014-09-24 20:49:26','',93,'https://sofits.ca/2014/09/24/93-revision-v1/',0,'revision','',0),(1492,7,'2014-09-24 16:53:18','2014-09-24 20:53:18','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a href=\"https://csm-mcs.com/en/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-09-24 16:53:18','2014-09-24 20:53:18','',93,'https://sofits.ca/2014/09/24/93-revision-v1/',0,'revision','',0),(1495,7,'2014-09-28 11:20:48','2014-09-28 15:20:48','head to foot','Stretches','Post workout stretches','inherit','open','closed','','stretches','','','2014-09-28 11:21:17','2014-09-28 15:21:17','',723,'https://sofits.ca/wp-content/uploads/Stretches.pdf',0,'attachment','application/pdf',0),(1500,7,'2016-10-17 10:38:27','2016-10-17 14:38:27','&nbsp;\n\nSOME GREAT WOMEN\'S CLASSIC FOOTAGE: <strong> <a href=\"httpss://youtu.be/2pEIyDLh_P0\">httpss://youtu.be/2pEIyDLh_P0</a></strong>\n\nBEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\n\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\n\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','XCSKI TECHNIQUE','','inherit','open','closed','','723-autosave-v1','','','2016-10-17 10:38:27','2016-10-17 14:38:27','',723,'https://sofits.ca/2014/09/28/723-autosave-v1/',0,'revision','',0),(1501,7,'2014-09-28 11:27:19','2014-09-28 15:27:19','<a href=\"https://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',723,'https://sofits.ca/2014/09/28/723-revision-v1/',0,'revision','',0),(1507,7,'2014-10-08 11:49:00','2014-10-08 15:49:00','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\n\n<strong>Tuesday Group Runs:</strong>  <strong>1:00 p.m</strong>. at various Gatineau Park locations with Fay\n\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on the Chelsea trails with Yvonne.\n\n<strong>CHECK FACEBOOK for  WEEKLY DETAILS</strong>\n\n&nbsp;','ONGOING EVENTS','','inherit','open','closed','','1468-autosave-v1','','','2014-10-08 11:49:00','2014-10-08 15:49:00','',1468,'https://sofits.ca/2014/09/28/1468-autosave-v1/',0,'revision','',0),(1508,7,'2014-09-28 20:15:25','2014-09-29 00:15:25','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>  <strong>1:00 p.m</strong>. at various Gatineau Park locations with Fay\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on the Chelsea trails with Yvonne.\r\n\r\n<strong>CHECK FACEBOOK for  WEEKLY DETAILS</strong>\r\n\r\n&nbsp;','JOIN US!','','inherit','open','closed','','1468-revision-v1','','','2014-09-28 20:15:25','2014-09-29 00:15:25','',1468,'https://sofits.ca/2014/09/28/1468-revision-v1/',0,'revision','',0),(1514,7,'2014-09-29 15:02:28','2014-09-29 19:02:28','','140929_Penguin-Picnic','','inherit','open','closed','','140929_penguin-picnic','','','2016-09-24 10:35:07','2016-09-24 14:35:07','',0,'https://sofits.ca/wp-content/uploads/140929_Penguin-Picnic.jpg',0,'attachment','image/jpeg',0),(1516,7,'2014-09-27 21:38:23','2014-09-28 01:38:23','57% of Sofits indicate that classic skiing is \"Their Thing\".\r\n\r\n37% mix skate and classic equally.\r\n\r\n29% of Sofits ski  5-10 k on an average ski outing,\r\n\r\n63% ski 10-20 k\r\n\r\n6% ski 20-30 k\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SOME SOFIT STATS','','publish','open','closed','','sofit-stats','','','2014-09-29 21:50:52','2014-09-30 01:50:52','',0,'https://sofits.ca/?p=1516',0,'post','',0),(1517,7,'2014-09-29 21:43:59','2014-09-30 01:43:59','57% of Sofits indicated that classic skiing is \"My Thing\",  while 37% mix skate and classic equally.\r\n\r\n10 Sofits ski  5-10 k on an average ski outing,   22 ski 10-20 k , and 2 ski 20-30 k.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SOFIT STATS','','inherit','open','closed','','1516-revision-v1','','','2014-09-29 21:43:59','2014-09-30 01:43:59','',1516,'https://sofits.ca/2014/09/29/1516-revision-v1/',0,'revision','',0),(1518,7,'2014-09-29 21:50:49','2014-09-30 01:50:49','57% of Sofits indicate that classic skiing is \"Their Thing\".\n\n37% mix skate and classic equally.\n\n29% of Sofits ski  5-10 k on an average ski outing,\n\n63% ski 10-20 k\n\n6% ski 20-30 k\n\n2% do not keep track\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','SOME SOFIT STATS','','inherit','open','closed','','1516-autosave-v1','','','2014-09-29 21:50:49','2014-09-30 01:50:49','',1516,'https://sofits.ca/2014/09/29/1516-autosave-v1/',0,'revision','',0),(1519,7,'2014-09-29 21:50:52','2014-09-30 01:50:52','57% of Sofits indicate that classic skiing is \"Their Thing\".\r\n\r\n37% mix skate and classic equally.\r\n\r\n29% of Sofits ski  5-10 k on an average ski outing,\r\n\r\n63% ski 10-20 k\r\n\r\n6% ski 20-30 k\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SOME SOFIT STATS','','inherit','open','closed','','1516-revision-v1','','','2014-09-29 21:50:52','2014-09-30 01:50:52','',1516,'https://sofits.ca/2014/09/29/1516-revision-v1/',0,'revision','',0),(1520,7,'2014-09-30 16:23:16','2014-09-30 20:23:16','Many of our practices will be in a format much like this:\r\n\r\n<span style=\"color: #000000;\"><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, with using 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;\">You should 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=\"color: #000000;\"><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></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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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. </span></span></span></span>\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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 running, it doesn’t count ! </span></span></span></span>\r\n\r\n<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>\r\n\r\n<span style=\"font-size: medium;\"><a href=\"https://www.xcottawa.ca/articles.php?id=2618%20\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.xcottawa.ca/articles.php?id=2618</span></span></span></span></a> </span>\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 a gigantic mix of individual 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. <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></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: Unpredictable snow conditions preclude using pacing as you might while running)</span></span></span></p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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><span style=\"color: #000000;\"><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 folding yourself into your car for a long drive home. </span></span></span></span>\r\n\r\n&nbsp;','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:23:16','2014-09-30 20:23:16','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1521,7,'2014-09-30 16:32:39','2014-09-30 20:32:39','Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #000000;\"><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, with using 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;\">You should 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=\"color: #000000;\"><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></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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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. </span></span></span></span>\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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 running, it doesn’t count ! </span></span></span></span>\r\n\r\n<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>\r\n\r\n<span style=\"font-size: medium;\"><a href=\"https://www.xcottawa.ca/articles.php?id=2618%20\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.xcottawa.ca/articles.php?id=2618</span></span></span></span></a> </span>\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 a gigantic mix of individual 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. <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></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: Unpredictable snow conditions preclude using pacing as you might while running)</span></span></span></p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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><span style=\"color: #000000;\"><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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:32:39','2014-09-30 20:32:39','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1522,7,'2014-09-30 16:33:18','2014-09-30 20:33:18','Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #000000;\"><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, with using 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;\">You should 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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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. </span></span></span></span>\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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 running, it doesn’t count ! </span></span></span></span>\r\n\r\n<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>\r\n\r\n<span style=\"font-size: medium;\"><a href=\"https://www.xcottawa.ca/articles.php?id=2618%20\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.xcottawa.ca/articles.php?id=2618</span></span></span></span></a> </span>\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 a gigantic mix of individual 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. <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></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: Unpredictable snow conditions preclude using pacing as you might while running)</span></span></span></p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #000000;\"><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><span style=\"color: #000000;\"><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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:33:18','2014-09-30 20:33:18','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1523,7,'2014-09-30 16:35:03','2014-09-30 20:35:03','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, with using 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;\">You should 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<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<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. </span></span></span></span>\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 running, it doesn’t count ! </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\r\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.xcottawa.ca/articles.php?id=2618%20\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.xcottawa.ca/articles.php?id=2618</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 a gigantic mix of individual 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: Unpredictable snow conditions preclude using pacing as you might while running)</span></span></span></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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:35:03','2014-09-30 20:35:03','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1524,7,'2014-09-30 16:36:24','2014-09-30 20:36:24','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, with using 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;\">You should 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. </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 running, it doesn’t count ! </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\r\n<strong><span style=\"font-size: medium;\"><a href=\"https://www.xcottawa.ca/articles.php?id=2618%20\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">https://www.xcottawa.ca/articles.php?id=2618</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 a gigantic mix of individual 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: Unpredictable snow conditions preclude using pacing as you might while running)</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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:36:24','2014-09-30 20:36:24','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1525,7,'2014-09-30 16:37:51','2014-09-30 20:37:51','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, with using 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;\">You should 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. </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 running, it doesn’t count ! Here is what it 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 a gigantic mix of individual 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: Unpredictable snow conditions preclude using pacing as you might while running)</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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:37:51','2014-09-30 20:37:51','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1526,7,'2014-09-30 16:39:00','2014-09-30 20:39:00','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, with using 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;\">You should 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. </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 running, it doesn’t count ! Here is what it 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 a gigantic mix of individual 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: Unpredictable snow conditions preclude using pacing as you might while running)</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 folding yourself into your car for a long drive home. </span></span></span></span>','OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:39:00','2014-09-30 20:39:00','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1527,7,'2014-09-30 16:40:26','2014-09-30 20:40:26','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, with using 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;\">You should 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. </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 running, it doesn’t count ! Here is what it 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 a gigantic mix of individual 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: Unpredictable snow conditions preclude using pacing as you might while running)</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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:40:26','2014-09-30 20:40:26','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1528,7,'2014-09-30 16:47:12','2014-09-30 20:47:12','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. </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 running, 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: Unpredictable snow conditions preclude using pacing as you might while running)</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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:47:12','2014-09-30 20:47:12','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1529,7,'2014-09-30 16:48:24','2014-09-30 20:48:24','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. </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 running, 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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:48:24','2014-09-30 20:48:24','',346,'https://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1535,7,'2014-10-05 13:24:01','2014-10-05 17:24:01','','Fall colour','','inherit','open','closed','','image','','','2014-10-05 13:24:50','2014-10-05 17:24:50','',0,'https://sofits.ca/wp-content/uploads/image.jpg',0,'attachment','image/jpeg',0),(1536,7,'2014-10-05 17:21:26','2014-10-05 21:21:26','','141003_Sofits4','','inherit','open','closed','','141003_sofits4','','','2019-09-17 10:35:48','2019-09-17 14:35:48','',346,'https://sofits.ca/wp-content/uploads/141003_Sofits4.jpg',0,'attachment','image/jpeg',0),(1542,7,'2014-10-07 12:47:35','2014-10-07 16:47:35','<h2>Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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\">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\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">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\">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\">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\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-10-07 12:47:35','2014-10-07 16:47:35','',1054,'https://sofits.ca/2014/10/07/1054-revision-v1/',0,'revision','',0),(1551,7,'2014-10-08 11:49:12','2014-10-08 15:49:12','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>  <strong>1:00 p.m</strong>. at various Gatineau Park locations with Fay\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on the Chelsea trails with Yvonne.\r\n\r\n<strong>CHECK FACEBOOK for  WEEKLY DETAILS</strong>\r\n\r\n&nbsp;','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-08 11:49:12','2014-10-08 15:49:12','',1468,'https://sofits.ca/2014/10/08/1468-revision-v1/',0,'revision','',0),(1552,7,'2014-10-13 09:13:47','2014-10-13 13:13:47','','141013_Sofits','','inherit','open','closed','','141003_sofits2','','','2014-10-13 09:14:04','2014-10-13 13:14:04','',0,'https://sofits.ca/wp-content/uploads/141003_Sofits2.jpg',0,'attachment','image/jpeg',0),(1557,7,'2014-10-13 09:30:59','2014-10-13 13:30:59','','SOFITS group photo Oct 10, 2014','','inherit','open','closed','','olympus-digital-camera','','','2017-08-12 18:02:02','2017-08-12 22:02:02','',0,'https://sofits.ca/wp-content/uploads/141010_Sofits.jpg',0,'attachment','image/jpeg',0),(1559,7,'2014-10-13 13:43:40','2014-10-13 17:43:40','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>  <strong>1:30 p.m</strong>. at various Gatineau Park locations with Fay\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on  Chelsea or Gatineau Park trails with Yvonne.\r\n\r\n<strong>CHECK FACEBOOK for  WEEKLY DETAILS</strong>\r\n\r\n&nbsp;','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-13 13:43:40','2014-10-13 17:43:40','',1468,'https://sofits.ca/2014/10/13/1468-revision-v1/',0,'revision','',0),(1565,7,'2014-10-19 09:37:45','2014-10-19 13:37:45','<a href=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\"><img class=\"alignnone size-full wp-image-1482\" src=\"https://sofits.ca/wp-content/uploads/131009_River-Fog.jpg\" alt=\"131009_River-Fog\" width=\"800\" height=\"600\" /></a>\r\n\r\n<strong>Tuesday Group Runs:</strong>  <strong>1:30 p.m</strong>. at various Gatineau Park locations:  Contact Fay\r\n\r\n<strong>Sunday</strong> <strong>Trail Runs: 9:00 a.m.</strong> on  Chelsea or Gatineau Park trails.  Contact Yvonne or Maggie\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-19 09:37:45','2014-10-19 13:37:45','',1468,'https://sofits.ca/2014/10/19/1468-revision-v1/',0,'revision','',0),(1572,7,'2014-10-24 17:13:14','2014-10-24 21:13:14','','Blondies','','inherit','open','closed','','blondies','','','2014-10-24 17:13:14','2014-10-24 21:13:14','',0,'https://sofits.ca/wp-content/uploads/Blondies.pdf',0,'attachment','application/pdf',0),(1614,7,'2014-11-05 07:29:05','2014-11-05 12:29:05','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"%20https://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\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\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-11-05 07:29:05','2014-11-05 12:29:05','',93,'https://sofits.ca/2014/11/05/93-revision-v1/',0,'revision','',0),(1615,7,'2014-11-05 07:31:11','2014-11-05 12:31:11','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\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\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-11-05 07:31:11','2014-11-05 12:31:11','',93,'https://sofits.ca/2014/11/05/93-revision-v1/',0,'revision','',0),(1626,7,'2014-11-09 21:25:07','2014-11-10 02:25:07','','131104_Ice-Crystals','','inherit','open','closed','','131104_ice-chrystals','','','2014-11-09 21:25:18','2014-11-10 02:25:18','',0,'https://sofits.ca/wp-content/uploads/131104_Ice-Chrystals.jpg',0,'attachment','image/jpeg',0),(1627,7,'2014-11-09 21:28:14','2014-11-10 02:28:14','','131114_Ice-and-Snow','','inherit','open','closed','','131114_ice-and-snow','','','2016-11-22 17:16:23','2016-11-22 22:16:23','',0,'https://sofits.ca/wp-content/uploads/131114_Ice-and-Snow.jpg',0,'attachment','image/jpeg',0),(1651,7,'2014-11-16 18:14:50','2014-11-16 23:14:50','','140307_Sofits','','inherit','open','closed','','140307_sofits','','','2016-10-17 10:25:36','2016-10-17 14:25:36','',0,'https://sofits.ca/wp-content/uploads/140307_Sofits.jpg',0,'attachment','image/jpeg',0),(1665,7,'2014-11-21 16:11:38','2014-11-21 21:11:38','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as  Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% <a href=\"https://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf\">discount flyer</a> to the shop.  This discount is only valid for the month of November!!!\r\n\r\n<span style=\"color: #0000ff;\">UPDATE:  This discount has been extended to Dec. 7.</span>\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','publish','open','closed','','discount-at-greg-christies','','','2014-12-08 16:35:58','2014-12-08 21:35:58','',0,'https://sofits.ca/?p=1665',0,'post','',0),(1666,7,'2014-11-21 16:05:37','2014-11-21 21:05:37','','GregChristie_Nov2014','','inherit','open','closed','','gregchristie_nov2014','','','2014-11-21 16:05:37','2014-11-21 21:05:37','',1665,'https://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf',0,'attachment','application/pdf',0),(1667,7,'2014-11-21 16:10:19','2014-11-21 21:10:19','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as  Julbo Sniper special pricing (for wannabe biathletes).\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% <a href=\"https://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf\">discount flyer</a> to the shop.  This discount is only valid for the month of November!!!\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-revision-v1','','','2014-11-21 16:10:19','2014-11-21 21:10:19','',1665,'https://sofits.ca/2014/11/21/1665-revision-v1/',0,'revision','',0),(1684,7,'2014-11-29 08:51:55','2014-11-29 13:51:55','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as  Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% <a href=\"https://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf\">discount flyer</a> to the shop.  This discount is only valid for the month of November!!!\r\n\r\n<span style=\"color: #0000ff;\">UPDATE:  This discount has been extended to Dec. 7.</span>\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-autosave-v1','','','2014-11-29 08:51:55','2014-11-29 13:51:55','',1665,'https://sofits.ca/2014/11/29/1665-autosave-v1/',0,'revision','',0),(1685,7,'2014-11-29 08:52:10','2014-11-29 13:52:10','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as  Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% <a href=\"https://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf\">discount flyer</a> to the shop.  This discount is only valid for the month of November!!!\r\n\r\n<span style=\"color: #0000ff;\">UPDATE:  This discount has been extended to Dec. 7.</span>\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-revision-v1','','','2014-11-29 08:52:10','2014-11-29 13:52:10','',1665,'https://sofits.ca/2014/11/29/1665-revision-v1/',0,'revision','',0),(1687,7,'2014-11-30 20:05:56','2014-12-01 01:05:56','','Ski Team','','inherit','open','closed','','100_4746','','','2015-10-25 08:12:15','2015-10-25 12:12:15','',0,'https://sofits.ca/wp-content/uploads/100_4746.jpg',0,'attachment','image/jpeg',0),(1692,7,'2014-12-02 12:42:30','2014-12-02 17:42:30','','Time-Trial-START-HERE','','inherit','open','closed','','time-trial-start-here','','','2014-12-02 12:42:41','2014-12-02 17:42:41','',0,'https://sofits.ca/wp-content/uploads/Time-Trial-START-HERE.jpg',0,'attachment','image/jpeg',0),(1693,7,'2014-12-02 12:43:55','2014-12-02 17:43:55','','Time-Trial-FINISH','','inherit','open','closed','','time-trial-finish','','','2014-12-02 12:43:55','2014-12-02 17:43:55','',0,'https://sofits.ca/wp-content/uploads/Time-Trial-FINISH.jpg',0,'attachment','image/jpeg',0),(1694,7,'2014-12-02 12:44:29','2014-12-02 17:44:29','','Dec-1-Time-Trial-TURN-AROUND','','inherit','open','closed','','dec-1-time-trial-turn-around','','','2014-12-02 12:44:39','2014-12-02 17:44:39','',0,'https://sofits.ca/wp-content/uploads/Dec-1-Time-Trial-TURN-AROUND.jpg',0,'attachment','image/jpeg',0),(1736,7,'2014-12-05 22:23:24','2014-12-06 03:23:24','','Time Trial Results Dec 5 2014','','inherit','open','closed','','time-trial-results-dec-5-2014','','','2014-12-05 22:23:24','2014-12-06 03:23:24','',0,'https://sofits.ca/wp-content/uploads/Time-Trial-Results-Dec-5-2014.pdf',0,'attachment','application/pdf',0),(1810,7,'2014-12-31 09:23:19','2014-12-31 14:23:19','','141219_Sofits','','inherit','open','closed','','141219_sofits','','','2017-03-01 11:24:12','2017-03-01 16:24:12','',0,'https://sofits.ca/wp-content/uploads/141219_Sofits.jpg',0,'attachment','image/jpeg',0),(1850,7,'2015-01-12 22:35:15','2015-01-13 03:35:15','','140124_Sofits2','','inherit','open','closed','','140124_sofits2','','','2016-02-02 21:22:22','2016-02-03 02:22:22','',0,'https://sofits.ca/wp-content/uploads/140124_Sofits2.jpg',0,'attachment','image/jpeg',0),(1887,7,'2015-01-17 15:50:19','2015-01-17 20:50:19','','Sofits_Jan-16-2015','','inherit','open','closed','','sofits_jan-16-2015','','','2015-01-17 15:50:19','2015-01-17 20:50:19','',0,'https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015.jpg',0,'attachment','image/jpeg',0),(1972,7,'2015-03-06 19:55:18','2015-03-07 00:55:18','','150306_Sofits-Skate','','inherit','open','closed','','150306_sofits-skate','','','2016-10-17 10:27:07','2016-10-17 14:27:07','',2446,'https://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg',0,'attachment','image/jpeg',0),(1984,7,'2015-04-15 07:43:40','2015-04-15 11:43:40','','Sharon\'s weight workout','','inherit','open','closed','','anne-v','','','2015-04-15 07:44:01','2015-04-15 11:44:01','',0,'https://sofits.ca/wp-content/uploads/Anne-V..pdf',0,'attachment','application/pdf',0),(2013,7,'2015-08-15 19:10:22','2015-08-15 23:10:22','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\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\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:\r\n\r\n<a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>:\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2015-08-15 19:10:22','2015-08-15 23:10:22','',93,'https://sofits.ca/2015/08/15/93-revision-v1/',0,'revision','',0),(2014,7,'2015-08-15 19:11:16','2015-08-15 23:11:16','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"https://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\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\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<strong>Lanark Loppet</strong>\r\n\r\n<strong>Silver Spoon</strong>\r\n\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:\r\n\r\n<a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>:\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2015-08-15 19:11:16','2015-08-15 23:11:16','',93,'https://sofits.ca/2015/08/15/93-revision-v1/',0,'revision','',0),(2017,7,'2015-08-15 19:15:06','2015-08-15 23:15:06','&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/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</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','','inherit','open','closed','','319-revision-v1','','','2015-08-15 19:15:06','2015-08-15 23:15:06','',319,'https://sofits.ca/2015/08/15/319-revision-v1/',0,'revision','',0),(2018,7,'2015-08-15 19:15:37','2015-08-15 23:15:37','&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','','inherit','open','closed','','319-revision-v1','','','2015-08-15 19:15:37','2015-08-15 23:15:37','',319,'https://sofits.ca/2015/08/15/319-revision-v1/',0,'revision','',0),(2019,7,'2016-11-18 19:16:37','2016-11-19 00:16:37','<img class=\"alignnone size-full wp-image-846\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" alt=\"Wax Bench\" width=\"700\" height=\"467\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">PDF File  on SKI WAXING  (thanks, Ila!)</a></strong></span>','SKI WAXING','','publish','open','closed','','ski-waxing','','','2016-11-19 09:59:26','2016-11-19 14:59:26','',0,'https://sofits.ca/?page_id=2019',0,'page','',0),(2020,7,'2015-08-15 19:16:37','2015-08-15 23:16:37',' ','','','publish','open','closed','','2020','','','2015-08-15 19:16:37','2015-08-15 23:16:37','',0,'https://sofits.ca/2015/08/15/2020/',21,'nav_menu_item','',0),(2021,7,'2015-08-15 19:16:37','2015-08-15 23:16:37','<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">Ski Waxing Updated Dec 9 2013 </a></strong>','SKI WAXING','','inherit','open','closed','','2019-revision-v1','','','2015-08-15 19:16:37','2015-08-15 23:16:37','',2019,'https://sofits.ca/2015/08/15/2019-revision-v1/',0,'revision','',0),(2022,7,'2015-08-15 19:17:10','2015-08-15 23:17:10','<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">Ski Waxing Updated Dec 9 2013 (thanks, Ila!)</a></strong>','SKI WAXING','','inherit','open','closed','','2019-revision-v1','','','2015-08-15 19:17:10','2015-08-15 23:17:10','',2019,'https://sofits.ca/2015/08/15/2019-revision-v1/',0,'revision','',0),(2023,7,'2015-08-15 19:17:27','2015-08-15 23:17:27','<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING  (thanks, Ila!)</a></strong>','SKI WAXING','','inherit','open','closed','','2019-revision-v1','','','2015-08-15 19:17:27','2015-08-15 23:17:27','',2019,'https://sofits.ca/2015/08/15/2019-revision-v1/',0,'revision','',0),(2104,7,'2015-09-26 10:30:54','2015-09-26 14:30:54','','150925_Sofits10','','inherit','open','closed','','150925_sofits10','','','2016-08-26 15:40:17','2016-08-26 19:40:17','',0,'https://sofits.ca/wp-content/uploads/150925_Sofits10.jpg',0,'attachment','image/jpeg',0),(2116,7,'2015-10-02 19:25:53','2015-10-02 23:25:53','','151002_Sofits-Mount-Mooney04','','inherit','closed','closed','','151002_sofits-mount-mooney04','','','2015-10-02 19:25:53','2015-10-02 23:25:53','',0,'https://sofits.ca/wp-content/uploads/151002_Sofits-Mount-Mooney04.jpg',0,'attachment','image/jpeg',0),(2130,7,'2015-10-04 17:28:04','2015-10-04 21:28:04','BEST SITE EVER for HOW-TO SKI VIDEOS  <a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.','TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2015-10-04 17:28:04','2015-10-04 21:28:04','',723,'https://sofits.ca/2015/10/04/723-revision-v1/',0,'revision','',0),(2131,7,'2015-10-04 17:28:21','2015-10-04 21:28:21','BEST SITE EVER for HOW-TO SKI VIDEOS  <a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2015-10-04 17:28:21','2015-10-04 21:28:21','',723,'https://sofits.ca/2015/10/04/723-revision-v1/',0,'revision','',0),(2132,7,'2015-10-04 17:31:19','2015-10-04 21:31:19','BEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2015-10-04 17:31:19','2015-10-04 21:31:19','',723,'https://sofits.ca/2015/10/04/723-revision-v1/',0,'revision','',0),(2133,7,'2015-10-04 17:42:29','2015-10-04 21:42:29','BEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.\r\n\r\n&nbsp;\r\n\r\n<a href=\"https://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2015-10-04 17:42:29','2015-10-04 21:42:29','',723,'https://sofits.ca/2015/10/04/723-revision-v1/',0,'revision','',0),(2136,7,'2015-10-09 14:55:17','2015-10-09 18:55:17','','151008_Ridge-0002','','inherit','closed','closed','','151008_ridge-dog-walk_0002','','','2018-09-12 12:26:46','2018-09-12 16:26:46','',0,'https://sofits.ca/wp-content/uploads/151008_Ridge-Dog-Walk_0002.jpg',0,'attachment','image/jpeg',0),(2149,7,'2015-10-18 21:14:03','2015-10-19 01:14:03','','Sofits Etienne Brule_0022','','inherit','closed','closed','','sofits-etienne-brule_0022','','','2016-10-07 15:27:47','2016-10-07 19:27:47','',0,'https://sofits.ca/wp-content/uploads/Sofits-Etienne-Brule_0022.jpg',0,'attachment','image/jpeg',0),(2172,7,'2015-10-25 08:14:12','2015-10-25 12:14:12','','061011','','inherit','closed','closed','','061011','','','2015-10-25 08:14:12','2015-10-25 12:14:12','',0,'https://sofits.ca/wp-content/uploads/061011.jpg',0,'attachment','image/jpeg',0),(2192,7,'2015-11-02 21:44:19','2015-11-03 02:44:19','','151018_Trail-8-Sofits-Ski-Walk_0015','','inherit','closed','closed','','151018_trail-8-sofits-ski-walk_0015','','','2015-11-02 21:44:19','2015-11-03 02:44:19','',0,'https://sofits.ca/wp-content/uploads/151018_Trail-8-Sofits-Ski-Walk_0015.jpg',0,'attachment','image/jpeg',0),(2209,7,'2015-11-06 16:36:32','2015-11-06 21:36:32','','Buff2','','inherit','closed','closed','','buff2','','','2015-11-06 16:36:32','2015-11-06 21:36:32','',0,'https://sofits.ca/wp-content/uploads/Buff2.jpg',0,'attachment','image/jpeg',0),(2219,7,'2015-11-11 13:53:12','2015-11-11 18:53:12','','061107','','inherit','closed','closed','','061107','','','2015-11-11 13:53:12','2015-11-11 18:53:12','',0,'https://sofits.ca/wp-content/uploads/061107.jpg',0,'attachment','image/jpeg',0),(2232,7,'2015-11-13 15:43:20','2015-11-13 20:43:20','','S995_ABC15_jacket','','inherit','closed','closed','','s995_abc15_jacket','','','2015-11-13 15:56:36','2015-11-13 20:56:36','',0,'https://sofits.ca/wp-content/uploads/S995_ABC15_jacket.pdf',0,'attachment','application/pdf',0),(2259,7,'2015-11-15 20:08:07','2015-11-16 01:08:07','','091202','','inherit','closed','closed','','091202','','','2016-11-05 10:17:50','2016-11-05 14:17:50','',0,'https://sofits.ca/wp-content/uploads/091202.jpg',0,'attachment','image/jpeg',0),(2292,7,'2015-12-01 15:14:34','2015-12-01 20:14:34','','151201_071204','','inherit','closed','closed','','151201_071204','','','2016-12-03 09:09:15','2016-12-03 14:09:15','',0,'https://sofits.ca/wp-content/uploads/151201_071204.jpg',0,'attachment','image/jpeg',0),(2314,7,'2015-12-07 22:37:19','2015-12-08 03:37:19','','091211','','inherit','closed','closed','','091211','','','2015-12-07 22:37:19','2015-12-08 03:37:19','',0,'https://sofits.ca/wp-content/uploads/091211.jpg',0,'attachment','image/jpeg',0),(2319,7,'2015-12-09 09:17:36','2015-12-09 14:17:36','SOME GREAT WOMEN\'S CLASSIC FOOTAGE: <strong> <a href=\"httpss://youtu.be/2pEIyDLh_P0\">httpss://youtu.be/2pEIyDLh_P0</a></strong>\r\n\r\nBEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2015-12-09 09:17:36','2015-12-09 14:17:36','',723,'https://sofits.ca/2015/12/09/723-revision-v1/',0,'revision','',0),(2329,7,'2015-12-11 19:35:50','2015-12-12 00:35:50','','130412_Fire-at-Western','','inherit','closed','closed','','130412_fire-at-western','','','2015-12-11 19:35:50','2015-12-12 00:35:50','',0,'https://sofits.ca/wp-content/uploads/130412_Fire-at-Western.jpg',0,'attachment','image/jpeg',0),(2354,7,'2016-01-04 10:18:54','2016-01-04 15:18:54','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals\r\n\r\n*************************************************************************************\r\n\r\n(EEK!  4 polls!  Go slowly, choose the correct one! )\r\n\r\n[yop_poll id=\"45\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"46\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"47\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"48\" tr_id=\"\"\" show_results=\"-1\"]','FRIDAY TRAINING JANUARY 8, 2016','','publish','closed','closed','','on-snow-training-january-2016','','','2016-01-04 10:59:05','2016-01-04 15:59:05','',0,'https://sofits.ca/?p=2354',0,'post','',0),(2355,7,'2016-01-03 18:17:24','2016-01-03 23:17:24','','Sofits_Jan-16-2015','','inherit','closed','closed','','sofits_jan-16-2015-2','','','2016-01-03 18:17:24','2016-01-03 23:17:24','',2354,'https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg',0,'attachment','image/jpeg',0),(2356,7,'2016-01-03 18:18:54','2016-01-03 23:18:54','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />TUESDAY TRAINING is ongoing.   We meet every week at 9:30, and will usually work on skating unless the weather is extremely cold.      If you wish to ski with us  on both Tuesday and Friday but did not register for the Tuesdays, you can drop in for $5, but please let me know you are coming.      Most of the info is done through a separate Facebook page,  so you will see it only if you ask!\r\n\r\nFRIDAY TRAINING resumes this week, on January 8.   More details to follow.','ON SNOW TRAINING JANUARY 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-03 18:18:54','2016-01-03 23:18:54','',2354,'https://sofits.ca/2016/01/03/2354-revision-v1/',0,'revision','',0),(2358,7,'2016-01-03 18:41:52','2016-01-03 23:41:52','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></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\">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;\r\n\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 30, 2016\r\n</strong>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday January 30, 2016</strong>\r\n\r\n<strong><a href=\"httpss://tayvalleyskiclub.wordpress.com/2016-loppet/\" target=\"_blank\">Lanark Loppet</a>:  Sunday February 7 (snow date Feb 14)</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 7</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 26 - 28</strong>\r\n\r\n<strong><a href=\"https://skitourcanada.com/en/2015/10/15/ski-tour-canadas-schedule/\" target=\"_blank\">SKi Tour Canada Schedule</a>:  March 1 (Gatineau), March  2 (Montreal) , March  4&amp;5 (Quebec City</strong>\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-01-03 18:41:52','2016-01-03 23:41:52','',93,'https://sofits.ca/2016/01/03/93-revision-v1/',0,'revision','',0),(2359,7,'2016-01-03 18:44:19','2016-01-03 23:44:19','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 30, 2016\r\n</strong>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday January 30, 2016</strong>\r\n\r\n<strong><a href=\"httpss://tayvalleyskiclub.wordpress.com/2016-loppet/\" target=\"_blank\">Lanark Loppet</a>:  Sunday February 7 (snow date Feb 14)</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 7</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 26 - 28</strong>\r\n\r\n<strong><a href=\"https://skitourcanada.com/en/2015/10/15/ski-tour-canadas-schedule/\" target=\"_blank\">SKi Tour Canada Schedule</a>:  March 1 (Gatineau), March  2 (Montreal) , March  4&amp;5 (Quebec City</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\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n<h1>Past events:</h1>\r\n<a href=\"https://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"https://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"https://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"https://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"https://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"https://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"https://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"https://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"https://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-01-03 18:44:19','2016-01-03 23:44:19','',93,'https://sofits.ca/2016/01/03/93-revision-v1/',0,'revision','',0),(2364,7,'2016-01-04 10:28:17','2016-01-04 15:28:17','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both!   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n11:00 Classic Refresher, for one hour.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00 and stay on for the next part, great!   If not, just come at 12:00.\r\n\r\n12:00 A classic session, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\nSkate Option:  12:00 to 2:00.   Drills and introductory, short  intervals','ON SNOW TRAINING JANUARY 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:28:17','2016-01-04 15:28:17','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2365,7,'2016-01-04 10:31:32','2016-01-04 15:31:32','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both!   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals','ON SNOW TRAINING JANUARY 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:31:32','2016-01-04 15:31:32','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2366,7,'2016-01-04 10:31:54','2016-01-04 15:31:54','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals','ON SNOW TRAINING JANUARY 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:31:54','2016-01-04 15:31:54','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2367,7,'2016-01-04 10:33:06','2016-01-04 15:33:06','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals','FRIDAY TRAINING JANUARY 8, 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:33:06','2016-01-04 15:33:06','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2368,7,'2016-01-04 10:43:57','2016-01-04 15:43:57','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals\r\n\r\n*************************************************************************************\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"45\" tr_id=\"\"\" show_results=\"-1\"]','FRIDAY TRAINING JANUARY 8, 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:43:57','2016-01-04 15:43:57','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2369,7,'2016-01-04 10:55:17','2016-01-04 15:55:17','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals\r\n\r\n*************************************************************************************\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"45\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"46\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"47\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"48\" tr_id=\"\"\" show_results=\"-1\"]','FRIDAY TRAINING JANUARY 8, 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:55:17','2016-01-04 15:55:17','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2370,7,'2016-01-04 10:57:29','2016-01-04 15:57:29','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals\r\n\r\n*************************************************************************************\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"45\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"46\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"47\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"48\" tr_id=\"\"\" show_results=\"-1\"]','FRIDAY TRAINING JANUARY 8, 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:57:29','2016-01-04 15:57:29','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2372,7,'2016-01-04 10:59:05','2016-01-04 15:59:05','&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-2355\" src=\"https://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015-1.jpg\" alt=\"Sofits_Jan-16-2015\" width=\"800\" height=\"449\" />\r\n\r\nFRIDAY TRAINING:   This week is a little bit different, so please read it carefully!  Note that there is a choice of classic or skate, and that the classic has an earlier start option for those who can make it.  Please choose either classic or skate, but not both.   When you arrive at P2, park at the stadium area (free) , not in front of the Relais building ($).\r\n\r\n<strong>11:00 Classic Refresher</strong>, for one hour and merging with the 12:00 classic session.   Especially recommended if it is your first ski of the year, or if you are new to the group.  If you can come at 11:00, great!   If not, just come at 12:00.\r\n\r\n<strong>12:00 Classic Continues</strong>, with an assortment of useful and fun drills and tricks on the go, for an hour to two (options to leave after the first hour if it is your first ski of the year or your brain is tired)\r\n\r\n******************************************************************************\r\n\r\n<strong>12:00 - 2:00 :  Skate Skiing:</strong>   Drills, optional videotaping and introductory, short  intervals\r\n\r\n*************************************************************************************\r\n\r\n(EEK!  4 polls!  Go slowly, choose the correct one! )\r\n\r\n[yop_poll id=\"45\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"46\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"47\" tr_id=\"\"\" show_results=\"-1\"]\r\n\r\n[yop_poll id=\"48\" tr_id=\"\"\" show_results=\"-1\"]','FRIDAY TRAINING JANUARY 8, 2016','','inherit','closed','closed','','2354-revision-v1','','','2016-01-04 10:59:05','2016-01-04 15:59:05','',2354,'https://sofits.ca/2016/01/04/2354-revision-v1/',0,'revision','',0),(2395,7,'2016-01-19 16:19:26','2016-01-19 21:19:26','','151230_Sofits01','','inherit','closed','closed','','151230_sofits01','','','2016-01-19 16:19:26','2016-01-19 21:19:26','',0,'https://sofits.ca/wp-content/uploads/151230_Sofits01.jpg',0,'attachment','image/jpeg',0),(2420,7,'2016-01-26 15:47:30','2016-01-26 20:47:30','','Winter Trail-53','','inherit','closed','closed','','winter-trail-53','','','2016-01-26 15:47:30','2016-01-26 20:47:30','',0,'https://sofits.ca/wp-content/uploads/Winter-Trail-53.jpg',0,'attachment','image/jpeg',0),(2446,7,'2022-02-09 15:44:00','2022-02-09 20:44:00','<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. This extends to our Facebook groups.&nbsp; Any rude, critical&nbsp; 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&nbsp; nor LATE.&nbsp; 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.&nbsp; After&nbsp; the group warm up, divide into your various groups and ski at your own pace.</li>\n</ul>\n<strong>During our Training&nbsp; Sessions:</strong>\n<ul>\n 	<li>You are encouraged to talk,&nbsp; sing and laugh except while a coach or helper is explaining the workout.</li>\n 	<li>You are encouraged to&nbsp; 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.&nbsp;&nbsp; However, if you simply dislike or disapprove of an exercise, please refrain from saying so during our practice.&nbsp; &nbsp;&nbsp; &nbsp; 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&nbsp; group, not to individual people or activities by a few.&nbsp; All&nbsp; \"<i><b>Sofits</b></i>\" events should be open to the group at large.&nbsp; When a few&nbsp; decide to privately run/ski/swim/hike/bike together, they are called <i><b>friends</b></i>, not&nbsp; Sofits.</li>\n</ul>','MODUS OPERANDI','','future','closed','closed','','modus-operandi','','','2020-03-15 19:17:27','2020-03-15 23:17:27','',0,'https://sofits.ca/?page_id=2446',0,'page','',0),(2447,7,'2016-02-09 15:45:24','2016-02-09 20:45:24','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 the driving is 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 Friday 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','','','2016-02-09 15:45:24','2016-02-09 20:45:24','',2446,'https://sofits.ca/2016/02/09/2446-revision-v1/',0,'revision','',0),(2448,7,'2016-02-09 15:47:36','2016-02-09 20:47:36',' ','','','publish','closed','closed','','2448','','','2016-02-09 15:47:36','2016-02-09 20:47:36','',0,'https://sofits.ca/2016/02/09/2448/',26,'nav_menu_item','',0),(2451,7,'2016-02-09 15:51:26','2016-02-09 20:51:26','','160126_Sofits-Skate13','','inherit','closed','closed','','160126_sofits-skate13','','','2016-10-17 10:32:09','2016-10-17 14:32:09','',723,'https://sofits.ca/wp-content/uploads/160126_Sofits-Skate13.jpg',0,'attachment','image/jpeg',0),(2452,7,'2016-02-09 15:52:32','2016-02-09 20:52:32','','150208_Trail-36a','','inherit','closed','closed','','150208_trail-36a','','','2016-02-09 15:52:32','2016-02-09 20:52:32','',0,'https://sofits.ca/wp-content/uploads/150208_Trail-36a.jpg',0,'attachment','image/jpeg',0),(2459,7,'2016-02-09 16:09:26','2016-02-09 21:09:26','','160206_Fueling-for-Sport','','inherit','closed','closed','','160206_screen-shot-2016-02-06-at-2-58-34-pm','','','2016-02-09 16:09:50','2016-02-09 21:09:50','',0,'https://sofits.ca/wp-content/uploads/160206_Screen-Shot-2016-02-06-at-2.58.34-PM.png',0,'attachment','image/png',0),(2468,7,'2016-02-11 22:02:34','2016-02-12 03:02:34','','160206_Screen Shot updated','','inherit','closed','closed','','160206_screen-shot-updated','','','2016-02-11 22:02:34','2016-02-12 03:02:34','',0,'https://sofits.ca/wp-content/uploads/160206_Screen-Shot-updated.gif',0,'attachment','image/gif',0),(2481,7,'2016-02-17 19:34:49','2016-02-18 00:34:49','','160121_Asticou-Area01','','inherit','closed','closed','','160121_asticou-area01','','','2016-02-17 19:34:49','2016-02-18 00:34:49','',0,'https://sofits.ca/wp-content/uploads/160121_Asticou-Area01.jpg',0,'attachment','image/jpeg',0),(2612,7,'2016-09-24 10:53:21','2016-09-24 14:53:21','','Fall Leaves','','inherit','closed','closed','','cycle-orleans-57-1577-1578','','','2016-09-24 10:53:34','2016-09-24 14:53:34','',0,'https://sofits.ca/wp-content/uploads/Cycle-Orleans-57-1577-1578-.jpg',0,'attachment','image/jpeg',0),(2618,7,'2016-10-06 14:59:52','2016-10-06 18:59:52','','111011_weeds1','','inherit','closed','closed','','111011_weeds1','','','2016-10-06 14:59:52','2016-10-06 18:59:52','',0,'https://sofits.ca/wp-content/uploads/111011_weeds1.jpg',0,'attachment','image/jpeg',0),(2619,7,'2016-10-06 15:01:49','2016-10-06 19:01:49','','121005_sofits','','inherit','closed','closed','','121005_sofits','','','2016-10-06 15:01:49','2016-10-06 19:01:49','',0,'https://sofits.ca/wp-content/uploads/121005_Sofits.jpg',0,'attachment','image/jpeg',0),(2631,7,'2016-10-14 16:03:26','2016-10-14 20:03:26','','161014_sofits-mulvihill_001503','','inherit','closed','closed','','161014_sofits-mulvihill_001503','','','2016-10-14 16:03:26','2016-10-14 20:03:26','',0,'https://sofits.ca/wp-content/uploads/161014_Sofits-Mulvihill_001503.jpg',0,'attachment','image/jpeg',0),(2638,7,'2016-10-17 10:27:14','2016-10-17 14:27:14','<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.\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 the driving is 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 Friday 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','','','2016-10-17 10:27:14','2016-10-17 14:27:14','',2446,'https://sofits.ca/2016/10/17/2446-revision-v1/',0,'revision','',0),(2639,7,'2016-10-17 10:29:18','2016-10-17 14:29:18','<h2><img class=\"alignnone size-full wp-image-2104\" src=\"https://sofits.ca/wp-content/uploads/150925_Sofits10.jpg\" alt=\"150925_Sofits10\" width=\"800\" height=\"600\" />Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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\">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\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">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\">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\">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\">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\">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\">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\">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\">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\">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;','LINKS','','inherit','closed','closed','','1054-revision-v1','','','2016-10-17 10:29:18','2016-10-17 14:29:18','',1054,'https://sofits.ca/2016/10/17/1054-revision-v1/',0,'revision','',0),(2640,7,'2016-10-17 10:30:27','2016-10-17 14:30:27','<img class=\"alignnone size-full wp-image-846\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" alt=\"Wax Bench\" width=\"700\" height=\"467\" />\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING  (thanks, Ila!)</a></strong>','SKI WAXING','','inherit','closed','closed','','2019-revision-v1','','','2016-10-17 10:30:27','2016-10-17 14:30:27','',2019,'https://sofits.ca/2016/10/17/2019-revision-v1/',0,'revision','',0),(2641,7,'2016-10-17 10:31:10','2016-10-17 14:31:10','&nbsp;\r\n\r\nSOME GREAT WOMEN\'S CLASSIC FOOTAGE: <strong> <a href=\"httpss://youtu.be/2pEIyDLh_P0\">httpss://youtu.be/2pEIyDLh_P0</a></strong>\r\n\r\nBEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2016-10-17 10:31:10','2016-10-17 14:31:10','',723,'https://sofits.ca/2016/10/17/723-revision-v1/',0,'revision','',0),(2642,7,'2016-10-17 10:36:59','2016-10-17 14:36:59','','160126_sofits-skate14','','inherit','closed','closed','','160126_sofits-skate14','','','2016-10-17 10:36:59','2016-10-17 14:36:59','',723,'https://sofits.ca/wp-content/uploads/160126_Sofits-Skate14.jpg',0,'attachment','image/jpeg',0),(2643,7,'2016-10-17 10:38:39','2016-10-17 14:38:39','<img class=\"alignnone size-full wp-image-2451\" src=\"https://sofits.ca/wp-content/uploads/160126_Sofits-Skate13.jpg\" alt=\"160126_Sofits-Skate13\" width=\"800\" height=\"549\" />\r\n\r\nSOME GREAT WOMEN\'S CLASSIC FOOTAGE: <strong> <a href=\"httpss://youtu.be/2pEIyDLh_P0\">httpss://youtu.be/2pEIyDLh_P0</a></strong>\r\n\r\nBEST SITE EVER for HOW-TO SKI VIDEOS of all techniques  <strong><a href=\"https://crosscountryskitechnique.com\">crosscountryskitechnique.com</a></strong>\r\n\r\nGREAT VIDEO of Ski walking and Ski Striding <strong><a href=\"httpss://www.youtube.com/watch?v=LzlGkpAL5ec\">httpss://www.youtube.com/watch?v=LzlGkpAL5ec</a></strong>\r\n\r\nALSO THIS ONE by Local XCOTTAWA  <strong><a href=\"httpss://www.youtube.com/watch?v=P5wvl50bE8Q\">httpss://www.youtube.com/watch?v=P5wvl50bE8Q</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','XCSKI TECHNIQUE','','inherit','closed','closed','','723-revision-v1','','','2016-10-17 10:38:39','2016-10-17 14:38:39','',723,'https://sofits.ca/2016/10/17/723-revision-v1/',0,'revision','',0),(2649,7,'2016-10-22 21:13:10','2016-10-23 01:13:10','','OLYMPUS DIGITAL CAMERA','OLYMPUS DIGITAL CAMERA','inherit','closed','closed','','olympus-digital-camera-2','','','2016-10-22 21:13:10','2016-10-23 01:13:10','',0,'https://sofits.ca/wp-content/uploads/151106_Sofits04.jpg',0,'attachment','image/jpeg',0),(2660,7,'2016-10-29 13:53:24','2016-10-29 17:53:24','','161028_sofits02','','inherit','closed','closed','','161028_sofits02','','','2016-10-29 13:53:24','2016-10-29 17:53:24','',0,'https://sofits.ca/wp-content/uploads/161028_Sofits02.jpg',0,'attachment','image/jpeg',0),(2678,7,'2016-11-08 06:42:19','2016-11-08 11:42:19','<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','','publish','closed','closed','','nakkertok','','','2019-09-14 10:50:49','2019-09-14 14:50:49','',0,'https://sofits.ca/?page_id=2678',0,'page','',0),(2679,7,'2016-11-08 06:42:19','2016-11-08 11:42:19',' ','','','publish','closed','closed','','2679','','','2016-11-08 06:42:19','2016-11-08 11:42:19','',0,'https://sofits.ca/2016/11/08/2679/',23,'nav_menu_item','',0),(2680,7,'2016-11-08 06:42:19','2016-11-08 11:42:19','<span style=\"font-size: large;\"><u><b>Nakker - Update: </b></u></span>\r\n\r\nJo-Ann is planning to buy an adult membership for Nakkertok this year.   She expects to ski there on Mondays and possibly Wednesday mornings to work on her stagnating  ski skills and enjoy a change of scenery. If anyone else is interested in joining her, she would welcome company, but Sofits will not be training there this year.  If anyone is wanting a private lesson, this would also be a perfect place for it.\r\n\r\n<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. The regular annual membership for under 65 is $135 plus 2 days of volunteer effort. Those over 65 can buy a full membership for just $35.\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','','','2016-11-08 06:42:19','2016-11-08 11:42:19','',2678,'https://sofits.ca/2016/11/08/2678-revision-v1/',0,'revision','',0),(2681,7,'2016-11-08 06:42:52','2016-11-08 11:42:52','Jo-Ann is planning to buy an adult membership for Nakkertok this year.   She expects to ski there on Mondays and possibly Wednesday mornings to work on her stagnating  ski skills and enjoy a change of scenery. If anyone else is interested in joining her, she would welcome company, but Sofits will not be training there this year.  If anyone is wanting a private lesson, this would also be a perfect place for it.\r\n\r\n<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. The regular annual membership for under 65 is $135 plus 2 days of volunteer effort. Those over 65 can buy a full membership for just $35.\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','','','2016-11-08 06:42:52','2016-11-08 11:42:52','',2678,'https://sofits.ca/2016/11/08/2678-revision-v1/',0,'revision','',0),(2682,7,'2016-11-08 06:43:18','2016-11-08 11:43:18','Jo-Ann is planning to buy an adult membership for Nakkertok this year.   She expects to ski there once or twice a week to work on her stagnating  ski skills and enjoy a change of scenery. If anyone else is interested in joining her, she would welcome company, but Sofits will not be training there this year.  If anyone is wanting a private lesson, this would also be a perfect place for it.\r\n\r\n<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. The regular annual membership for under 65 is $135 plus 2 days of volunteer effort. Those over 65 can buy a full membership for just $35.\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','','','2016-11-08 06:43:18','2016-11-08 11:43:18','',2678,'https://sofits.ca/2016/11/08/2678-revision-v1/',0,'revision','',0),(2685,7,'2016-11-08 06:53:34','2016-11-08 11:53:34','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 28, 2017\r\n</strong>\r\n\r\nOpeongo Loppet: Sunday January 29, 2017\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday February 4, 2017\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 26\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 26 - 28</strong>\r\n\r\n<strong><a href=\"https://skitourcanada.com/en/2015/10/15/ski-tour-canadas-schedule/\" target=\"_blank\">SKi Tour Canada Schedule</a>:  March 1 (Gatineau), March  2 (Montreal) , March  4&amp;5 (Quebec City</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\">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 and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-11-08 06:53:34','2016-11-08 11:53:34','',93,'https://sofits.ca/2016/11/08/93-revision-v1/',0,'revision','',0),(2686,7,'2016-11-08 06:59:26','2016-11-08 11:59:26','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 28, 2017\r\n</strong>\r\n\r\n<a href=\"https://www.opeongonordic.com/annual-loppet/\"><strong>Opeongo Loppet:</strong></a> Sunday January 29, 2017\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday February 4, 2017\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 26\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 18 - 19\r\n</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\">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 and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-11-08 06:59:26','2016-11-08 11:59:26','',93,'https://sofits.ca/2016/11/08/93-revision-v1/',0,'revision','',0),(2687,7,'2016-11-08 06:59:40','2016-11-08 11:59:40','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 28, 2017\r\n</strong>\r\n\r\n<a href=\"https://www.opeongonordic.com/annual-loppet/\"><strong>Opeongo Loppet:</strong></a> <strong>Sunday January 29, 2017</strong>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday February 4, 2017\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 26\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 18 - 19\r\n</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\">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 and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-11-08 06:59:40','2016-11-08 11:59:40','',93,'https://sofits.ca/2016/11/08/93-revision-v1/',0,'revision','',0),(2688,7,'2016-11-08 07:13:14','2016-11-08 12:13:14','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>   Saturday January 28, 2017\r\n</strong>\r\n\r\n<a href=\"https://www.opeongonordic.com/annual-loppet/\"><strong>Opeongo Loppet:</strong></a> <strong>Sunday January 29, 2017</strong>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\">Winterlude Triathlon:</a></strong>   <strong>Saturday February 4, 2017\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\">Viking Loppet:</a> Sunday February 26\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\">Canadian Ski Marathon</a>:</strong>  <strong>February 19 - 21</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet:</a></strong>  <strong>February 18 - 19\r\n</strong>\r\n\r\n<strong>Jackrabbit Classic</strong> (Tremblant to Montebello, with choice of 4 distances)  March 11, 2017\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\">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 and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2016-11-08 07:13:14','2016-11-08 12:13:14','',93,'https://sofits.ca/2016/11/08/93-revision-v1/',0,'revision','',0),(2691,7,'2016-11-08 07:26:05','2016-11-08 12:26:05','<h2><img class=\"alignnone size-full wp-image-2104\" src=\"https://sofits.ca/wp-content/uploads/150925_Sofits10.jpg\" alt=\"150925_Sofits10\" width=\"800\" height=\"600\" />Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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\">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\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">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\">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\">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\">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\">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\">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\">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\">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\">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','','inherit','closed','closed','','1054-revision-v1','','','2016-11-08 07:26:05','2016-11-08 12:26:05','',1054,'https://sofits.ca/2016/11/08/1054-revision-v1/',0,'revision','',0),(2692,7,'2016-11-08 07:26:23','2016-11-08 12:26:23','<h2><img class=\"alignnone size-full wp-image-2104\" src=\"https://sofits.ca/wp-content/uploads/150925_Sofits10.jpg\" alt=\"150925_Sofits10\" width=\"800\" height=\"600\" />Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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\">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\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">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\">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\">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\">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\">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\">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\">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\">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\">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 and BOOKS','','inherit','closed','closed','','1054-revision-v1','','','2016-11-08 07:26:23','2016-11-08 12:26:23','',1054,'https://sofits.ca/2016/11/08/1054-revision-v1/',0,'revision','',0),(2693,7,'2016-11-08 07:30:47','2016-11-08 12:30:47','<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','','publish','closed','closed','','green-blue-red','','','2019-10-16 19:16:23','2019-10-16 23:16:23','',0,'https://sofits.ca/?page_id=2693',0,'page','',0),(2694,7,'2016-11-08 07:30:47','2016-11-08 12:30:47',' ','','','publish','closed','closed','','2694','','','2016-11-08 07:30:47','2016-11-08 12:30:47','',0,'https://sofits.ca/2016/11/08/2694/',24,'nav_menu_item','',0),(2695,7,'2016-11-08 07:30:47','2016-11-08 12:30:47','<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 may occasionally need to move down a group on a tiring week. If you are unsure, start with an easier group and see how it works out. Although you need to work 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 a good chance of getting injured. </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,\r\n\r\nYou are a non-runner.\r\nYou cycle mostly on the flats.\r\nYou are unable to attend regularly\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 1-3 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, sometimes 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 hillwork. 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','','','2016-11-08 07:30:47','2016-11-08 12:30:47','',2693,'https://sofits.ca/2016/11/08/2693-revision-v1/',0,'revision','',0),(2700,7,'2016-11-08 07:37:59','2016-11-08 12:37:59','<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 Friday 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','','','2016-11-08 07:37:59','2016-11-08 12:37:59','',2446,'https://sofits.ca/2016/11/08/2446-revision-v1/',0,'revision','',0),(2711,7,'2016-11-14 08:37:41','2016-11-14 13:37:41','','161029_favorite-beech-and-fog_0025','','inherit','closed','closed','','161029_favorite-beech-and-fog_0025','','','2016-11-14 08:37:41','2016-11-14 13:37:41','',0,'https://sofits.ca/wp-content/uploads/161029_Favorite-Beech-and-Fog_0025.jpg',0,'attachment','image/jpeg',0),(2717,7,'2016-11-18 17:42:52','2016-11-18 22:42:52','','151124_first-ski01','','inherit','closed','closed','','151124_first-ski01','','','2016-11-18 17:42:52','2016-11-18 22:42:52','',0,'https://sofits.ca/wp-content/uploads/151124_First-Ski01.jpg',0,'attachment','image/jpeg',0),(2723,7,'2016-11-19 08:27:10','2016-11-19 13:27:10','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. </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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-revision-v1','','','2016-11-19 08:27:10','2016-11-19 13:27:10','',346,'https://sofits.ca/2016/11/19/346-revision-v1/',0,'revision','',0),(2724,7,'2016-11-19 08:28:58','2016-11-19 13:28:58','<img class=\"alignnone size-full wp-image-846\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" alt=\"Wax Bench\" width=\"700\" height=\"467\" />\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">PDF File  on SKI WAXING  (thanks, Ila!)</a></strong>','SKI WAXING','','inherit','closed','closed','','2019-revision-v1','','','2016-11-19 08:28:58','2016-11-19 13:28:58','',2019,'https://sofits.ca/2016/11/19/2019-revision-v1/',0,'revision','',0),(2728,7,'2016-11-19 09:58:46','2016-11-19 14:58:46','<img class=\"alignnone size-full wp-image-846\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" alt=\"Wax Bench\" width=\"700\" height=\"467\" />\n\n&nbsp;\n\n<span style=\"color: #ff00ff;\"><strong><a style=\"color: #ff00ff;\" href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">PDF File  on SKI WAXING  (thanks, Ila!)</a></strong></span>','SKI WAXING','','inherit','closed','closed','','2019-autosave-v1','','','2016-11-19 09:58:46','2016-11-19 14:58:46','',2019,'https://sofits.ca/2016/11/19/2019-autosave-v1/',0,'revision','',0),(2729,7,'2016-11-19 09:59:26','2016-11-19 14:59:26','<img class=\"alignnone size-full wp-image-846\" src=\"https://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" alt=\"Wax Bench\" width=\"700\" height=\"467\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"https://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">PDF File  on SKI WAXING  (thanks, Ila!)</a></strong></span>','SKI WAXING','','inherit','closed','closed','','2019-revision-v1','','','2016-11-19 09:59:26','2016-11-19 14:59:26','',2019,'https://sofits.ca/2016/11/19/2019-revision-v1/',0,'revision','',0),(2735,7,'2016-11-22 17:15:49','2016-11-22 22:15:49','','161121_ski10','','inherit','closed','closed','','161121_ski10','','','2016-11-22 17:15:49','2016-11-22 22:15:49','',0,'https://sofits.ca/wp-content/uploads/161121_Ski10.jpg',0,'attachment','image/jpeg',0),(2744,7,'2016-11-29 12:16:30','2016-11-29 17:16:30','','161127_snow-report05','','inherit','closed','closed','','161127_snow-report05','','','2016-11-29 12:16:30','2016-11-29 17:16:30','',0,'https://sofits.ca/wp-content/uploads/161127_Snow-Report05.jpg',0,'attachment','image/jpeg',0),(2758,7,'2016-12-03 09:11:06','2016-12-03 14:11:06','','150306_sofits-skate','','inherit','closed','closed','','150306_sofits-skate-2','','','2016-12-03 09:11:06','2016-12-03 14:11:06','',0,'https://sofits.ca/wp-content/uploads/150306_Sofits-Skate-1.jpg',0,'attachment','image/jpeg',0),(2766,7,'2016-12-08 10:38:16','2016-12-08 15:38:16','','161206_North-Loop10','','inherit','closed','closed','','161206_north-loop10','','','2016-12-08 10:38:16','2016-12-08 15:38:16','',0,'https://sofits.ca/wp-content/uploads/161206_North-Loop10.jpg',0,'attachment','image/jpeg',0),(2774,7,'2016-12-12 11:36:08','2016-12-12 16:36:08','','041207','','inherit','closed','closed','','041207','','','2016-12-12 11:36:08','2016-12-12 16:36:08','',0,'https://sofits.ca/wp-content/uploads/041207.jpg',0,'attachment','image/jpeg',0),(2775,7,'2016-12-12 11:37:08','2016-12-12 16:37:08','','060323a','','inherit','closed','closed','','060323a','','','2016-12-12 11:37:08','2016-12-12 16:37:08','',0,'https://sofits.ca/wp-content/uploads/060323a.jpg',0,'attachment','image/jpeg',0),(2776,7,'2016-12-12 11:37:40','2016-12-12 16:37:40','','060302-2','','inherit','closed','closed','','060302-2','','','2016-12-12 11:37:40','2016-12-12 16:37:40','',0,'https://sofits.ca/wp-content/uploads/060302-2.jpg',0,'attachment','image/jpeg',0),(2777,7,'2016-12-12 11:42:49','2016-12-12 16:42:49','','110119_EtienneBrule','','inherit','closed','closed','','110119_etiennebrule','','','2016-12-12 11:42:49','2016-12-12 16:42:49','',0,'https://sofits.ca/wp-content/uploads/110119_EtienneBrule.jpg',0,'attachment','image/jpeg',0),(2789,7,'2016-12-17 14:17:47','2016-12-17 19:17:47','','070203','','inherit','closed','closed','','070203','','','2016-12-17 14:17:47','2016-12-17 19:17:47','',0,'https://sofits.ca/wp-content/uploads/070203.jpg',0,'attachment','image/jpeg',0),(2811,7,'2017-01-18 07:40:53','2017-01-18 12:40:53','','170110_Gossip02_1','','inherit','closed','closed','','170110_gossip02_1','','','2017-01-18 07:40:53','2017-01-18 12:40:53','',0,'https://sofits.ca/wp-content/uploads/170110_Gossip02_1.jpg',0,'attachment','image/jpeg',0),(2814,7,'2017-01-22 19:15:57','2017-01-23 00:15:57','','160120_Pink-Lake04','','inherit','closed','closed','','160120_pink-lake04','','','2017-01-22 19:15:57','2017-01-23 00:15:57','',0,'https://sofits.ca/wp-content/uploads/160120_Pink-Lake04.jpg',0,'attachment','image/jpeg',0),(2822,7,'2017-02-02 09:36:35','2017-02-02 14:36:35','','170131_Yurt_0001','','inherit','closed','closed','','170131_yurt_0001','','','2017-02-02 09:36:35','2017-02-02 14:36:35','',0,'https://sofits.ca/wp-content/uploads/170131_Yurt_0001.jpg',0,'attachment','image/jpeg',0),(2825,7,'2017-02-06 15:12:33','2017-02-06 20:12:33','','170205_Snowy-Classic_0018','','inherit','closed','closed','','170205_snowy-classic_0018','','','2017-02-06 15:12:33','2017-02-06 20:12:33','',0,'https://sofits.ca/wp-content/uploads/170205_Snowy-Classic_0018.jpg',0,'attachment','image/jpeg',0),(2832,7,'2017-02-11 20:06:25','2017-02-12 01:06:25','','150228_Beautiful-Train-Bed-Ski','','inherit','closed','closed','','150228_beautiful-train-bed-ski','','','2017-02-11 20:06:25','2017-02-12 01:06:25','',0,'https://sofits.ca/wp-content/uploads/150228_Beautiful-Train-Bed-Ski.jpg',0,'attachment','image/jpeg',0),(2837,7,'2017-02-22 12:09:49','2017-02-22 17:09:49','','160315_Foggy-Skate06','','inherit','closed','closed','','160315_foggy-skate06','','','2017-02-22 12:09:49','2017-02-22 17:09:49','',0,'https://sofits.ca/wp-content/uploads/160315_Foggy-Skate06.jpg',0,'attachment','image/jpeg',0),(2844,7,'2017-03-01 11:24:06','2017-03-01 16:24:06','','170224_Sofits','','inherit','closed','closed','','170224_sofits','','','2017-03-01 11:24:06','2017-03-01 16:24:06','',0,'https://sofits.ca/wp-content/uploads/170224_Sofits.jpg',0,'attachment','image/jpeg',0),(2848,7,'2017-03-09 21:39:58','2017-03-10 02:39:58','','170305_Cold-Skate-P17_0007','','inherit','closed','closed','','170305_cold-skate-p17_0007','','','2017-03-09 21:39:58','2017-03-10 02:39:58','',0,'https://sofits.ca/wp-content/uploads/170305_Cold-Skate-P17_0007.jpg',0,'attachment','image/jpeg',0),(2852,7,'2017-03-13 15:55:37','2017-03-13 19:55:37','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 folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-revision-v1','','','2017-03-13 15:55:37','2017-03-13 19:55:37','',346,'https://sofits.ca/2017/03/13/346-revision-v1/',0,'revision','',0),(2879,7,'2019-10-16 19:15:33','2019-10-16 23:15:33','<strong>(We have used this system for a few years, but may or may not use it in 2019. )</strong>\n\n<strong>WHICH SKI GROUP ARE YOU?</strong>\n\nWe welcome skiers of all levels providing you are comfortable on skis, and can ski in control on downhill sections.\n\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.\n</span>\n\n<span class=\"text_exposed_show\">. </span>\n<div class=\"text_exposed_show\">\n\n<strong>GREEN: (Mainly parkway skiing, trail 50 and Ridge Road, depending on snow conditions)</strong>\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,\n\nA typical ski would be 13 K or less\n\nYou are a new runner, or a non-runner.\nYou cycle mostly on the flats, or very infrequently\nYour main love is swimming\nYou exercise around 5 or fewer hours each week.\nYou spent much of the summer on a deck chair\nYou ski 2 or fewer  times a week in the winter\nYou are feeling stressed or unusually tired\nYou are nursing an injury.\nYou were ill during the previous week(s).\n\n&nbsp;\n\n<strong>BLUE: (Will ski on any classic or skate trail in the park, depending on conditions.  May possibly go back country)</strong>\nYou may be blue if\n\nYou comfortably ski 15 - 20 K on an average day\n\nYou are fit\nYou regularly run, or cycle, often on hilly terrain.\nYou train 5 -6 days a week, year round\nYou generally train around 5 – 10 hours each week (and occasionally more)\nYou have no health concerns about raising your heart rate during intensity training\nYou like to break a sweat and challenge yourself .\nYou ski 3 or more times each week.\nYou may or may not be interested in taking part in Ski Loppets or the Ski Marathon.\n\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>\nYou may be red if\n\nYou usually ski over 20K an an average ski day\n\nYou are very fit\nYou are driven to compete, either in races or against yourself\nYou have a concrete and measurable goal (“to improve” is too vague!)\nYou are motivated to spend time working within your own intensity zones.\nYou are motivated to train alone when necessary.\nYou enjoy working on incremental technical improvements, and relish being videotaped\nYou are motivated to measure and keep track of your workouts\nYou enjoy working on speed, learning new skills and pushing the envelope\nYou ski 4 – 6 times a week and put other activities aside to get out on snow.\nYou generally train between 7 and 14 hours a week (and occasionally more).\n\n</div>','GREEN BLUE RED','','inherit','closed','closed','','2693-autosave-v1','','','2019-10-16 19:15:33','2019-10-16 23:15:33','',2693,'https://sofits.ca/2017/08/04/2693-autosave-v1/',0,'revision','',0),(2880,7,'2017-08-04 13:27:09','2017-08-04 17:27:09','<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,\r\n\r\nYou are 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, sometimes 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 hillwork. 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','','','2017-08-04 13:27:09','2017-08-04 17:27:09','',2693,'https://sofits.ca/2017/08/04/2693-revision-v1/',0,'revision','',0),(2881,7,'2017-08-04 13:28:21','2017-08-04 17:28:21','<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 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, sometimes 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 hillwork. 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','','','2017-08-04 13:28:21','2017-08-04 17:28:21','',2693,'https://sofits.ca/2017/08/04/2693-revision-v1/',0,'revision','',0),(2892,7,'2017-08-05 19:43:18','2017-08-05 23:43:18','','161016_Sofits-Mulvihill_001106','','inherit','closed','closed','','161016_sofits-mulvihill_001106','','','2017-08-05 19:43:18','2017-08-05 23:43:18','',0,'https://sofits.ca/wp-content/uploads/161016_Sofits-Mulvihill_001106.jpg',0,'attachment','image/jpeg',0),(2928,7,'2017-08-14 19:30:37','2017-08-14 23:30:37','','160214_Cold-Kingsmere-Hike_0053','','inherit','closed','closed','','160214_cold-kingsmere-hike_0053','','','2017-08-14 19:30:37','2017-08-14 23:30:37','',0,'https://sofits.ca/wp-content/uploads/160214_Cold-Kingsmere-Hike_0053.jpg',0,'attachment','image/jpeg',0),(2929,7,'2017-08-14 19:31:50','2017-08-14 23:31:50','','170102_Late-Classic-Relais_0010','','inherit','closed','closed','','170102_late-classic-relais_0010','','','2017-08-14 19:31:50','2017-08-14 23:31:50','',0,'https://sofits.ca/wp-content/uploads/170102_Late-Classic-Relais_0010.jpg',0,'attachment','image/jpeg',0),(2950,7,'2017-08-14 21:45:05','2017-08-15 01:45:05','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>','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-revision-v1','','','2017-08-14 21:45:05','2017-08-15 01:45:05','',346,'https://sofits.ca/2017/08/14/346-revision-v1/',0,'revision','',0),(2988,7,'2017-10-11 15:15:18','2017-10-11 19:15:18','','Green Blue RedOct 13','','inherit','closed','closed','','green-blue-redoct-13','','','2017-10-11 15:24:41','2017-10-11 19:24:41','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-RedOct-13.pdf',0,'attachment','application/pdf',0),(2997,7,'2017-10-13 15:23:18','2017-10-13 19:23:18','','Ski-Goals-2017','','inherit','closed','closed','','ski-goals-2017','','','2017-10-13 15:23:18','2017-10-13 19:23:18','',0,'https://sofits.ca/wp-content/uploads/Ski-Goals-2017.pdf',0,'attachment','application/pdf',0),(3002,7,'2017-10-17 21:32:47','2017-10-18 01:32:47','','Green Blue Red5','','inherit','closed','closed','','green-blue-red5','','','2017-10-17 21:34:32','2017-10-18 01:34:32','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red5.pdf',0,'attachment','application/pdf',0),(3006,7,'2017-10-25 15:51:41','2017-10-25 19:51:41','','22769770_10154706221106627_5942911290522149752_o','','inherit','closed','closed','','22769770_10154706221106627_5942911290522149752_o','','','2017-10-25 15:51:41','2017-10-25 19:51:41','',0,'https://sofits.ca/wp-content/uploads/22769770_10154706221106627_5942911290522149752_o.jpg',0,'attachment','image/jpeg',0),(3007,7,'2017-10-25 15:52:45','2017-10-25 19:52:45','','Green Blue Red6','','inherit','closed','closed','','green-blue-red6','','','2017-10-25 16:05:47','2017-10-25 20:05:47','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red6.pdf',0,'attachment','application/pdf',0),(3013,7,'2017-11-01 16:37:30','2017-11-01 20:37:30','','Green Blue Red7-1','','inherit','closed','closed','','green-blue-red7-1','','','2017-11-01 16:37:30','2017-11-01 20:37:30','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red7-1.pdf',0,'attachment','application/pdf',0),(3029,7,'2017-11-09 14:48:20','2017-11-09 19:48:20','','Green Blue Red8 ANYTHING IS POSSIBLE','','inherit','closed','closed','','green-blue-red8-anything-is-possible','','','2017-11-09 14:48:20','2017-11-09 19:48:20','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red8-ANYTHING-IS-POSSIBLE-.pdf',0,'attachment','application/pdf',0),(3033,7,'2017-11-16 10:56:07','2017-11-16 15:56:07','','23519206_2065096266848884_3891200855174690853_n','','inherit','closed','closed','','23519206_2065096266848884_3891200855174690853_n','','','2017-11-16 10:56:07','2017-11-16 15:56:07','',0,'https://sofits.ca/wp-content/uploads/23519206_2065096266848884_3891200855174690853_n.jpg',0,'attachment','image/jpeg',0),(3034,7,'2017-11-16 10:56:41','2017-11-16 15:56:41','','Green Blue Red9','','inherit','closed','closed','','green-blue-red9','','','2017-11-16 10:56:41','2017-11-16 15:56:41','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red9.pdf',0,'attachment','application/pdf',0),(3042,7,'2017-11-30 23:13:43','2017-12-01 04:13:43','','NakkerSofits_Dec1','','inherit','closed','closed','','nakkersofits_dec1','','','2017-11-30 23:13:43','2017-12-01 04:13:43','',0,'https://sofits.ca/wp-content/uploads/NakkerSofits_Dec1.pdf',0,'attachment','application/pdf',0),(3044,7,'2017-12-13 16:16:14','2017-12-13 21:16:14','','Green Blue Red12','','inherit','closed','closed','','green-blue-red12','','','2017-12-13 16:16:14','2017-12-13 21:16:14','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red12.pdf',0,'attachment','application/pdf',0),(3050,7,'2017-12-14 16:31:28','2017-12-14 21:31:28','','30-20-10-Skis','','inherit','closed','closed','','30-20-10-skis','','','2017-12-14 16:31:28','2017-12-14 21:31:28','',0,'https://sofits.ca/wp-content/uploads/30-20-10-Skis.pdf',0,'attachment','application/pdf',0),(3053,7,'2017-12-20 15:43:59','2017-12-20 20:43:59','','Green Blue Red13 Dec 22','','inherit','closed','closed','','green-blue-red13-dec-22','','','2017-12-20 15:43:59','2017-12-20 20:43:59','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red13-Dec-22.pdf',0,'attachment','application/pdf',0),(3060,7,'2018-01-11 10:05:28','2018-01-11 15:05:28','','Green Blue Red14 Jan12','','inherit','closed','closed','','green-blue-red14-jan12','','','2018-01-11 10:05:28','2018-01-11 15:05:28','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red14-Jan12.pdf',0,'attachment','application/pdf',0),(3067,7,'2018-01-18 20:03:46','2018-01-19 01:03:46','','Green Blue Red15 Jan19','','inherit','closed','closed','','green-blue-red15-jan19','','','2018-01-18 20:03:46','2018-01-19 01:03:46','',0,'https://sofits.ca/wp-content/uploads/Green-Blue-Red15-Jan19.pdf',0,'attachment','application/pdf',0),(3075,7,'2018-04-16 08:38:47','2018-04-16 12:38:47','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>\r\n</strong>\r\n\r\n<a href=\"https://www.opeongonordic.com/annual-loppet/\"><strong>Opeongo Loppet:</strong></a>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\" rel=\"noopener\">Winterlude Triathlon:</a></strong>   <strong>\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\" rel=\"noopener\">Viking Loppet:</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\" rel=\"noopener\">Canadian Ski Marathon</a>:</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\" rel=\"noopener\">Gatineau Loppet:</a></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\">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 and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2018-04-16 08:38:47','2018-04-16 12:38:47','',93,'https://sofits.ca/2018/04/16/93-revision-v1/',0,'revision','',0),(3079,7,'2018-04-16 08:51:11','2018-04-16 12:51:11','','Sofits Summer Activities','','inherit','closed','closed','','sofits-summer-activities','','','2018-04-16 08:51:11','2018-04-16 12:51:11','',0,'https://sofits.ca/wp-content/uploads/Sofits-Summer-Activities.pdf',0,'attachment','application/pdf',0),(3089,7,'2018-04-16 09:07:45','2018-04-16 13:07:45','<h2><img class=\"alignnone size-full wp-image-2104\" src=\"https://sofits.ca/wp-content/uploads/150925_Sofits10.jpg\" alt=\"150925_Sofits10\" width=\"800\" height=\"600\" />Please comment if you know of other links of general interest.</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><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://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</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\">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\">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\">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\">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\">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\">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\">The #1 Rule of Endurance Training</a>\r\n<a href=\"https://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\" rel=\"noopener\">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\">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\">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\">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\">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\">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\">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\">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\">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','','','2018-04-16 09:07:45','2018-04-16 13:07:45','',1054,'https://sofits.ca/2018/04/16/1054-revision-v1/',0,'revision','',0),(3090,7,'2018-04-16 09:09:03','2018-04-16 13:09:03','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>','SOFITS\' DRYLAND WORKOUTS','','inherit','closed','closed','','346-revision-v1','','','2018-04-16 09:09:03','2018-04-16 13:09:03','',346,'https://sofits.ca/2018/04/16/346-revision-v1/',0,'revision','',0),(3091,7,'2018-04-16 09:09:28','2018-04-16 13:09:28','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 WORKOUTS','','inherit','closed','closed','','346-revision-v1','','','2018-04-16 09:09:28','2018-04-16 13:09:28','',346,'https://sofits.ca/2018/04/16/346-revision-v1/',0,'revision','',0),(3092,7,'2018-04-16 09:09:57','2018-04-16 13:09:57','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Cross Country  Ski Events:</span></span></h1>\r\n<strong><a href=\"https://bright-ideas-software.com/silverspoon/\">Silver Spoon: </a>\r\n</strong>\r\n\r\n<a href=\"https://www.opeongonordic.com/annual-loppet/\"><strong>Opeongo Loppet:</strong></a>\r\n\r\n<strong><a href=\"https://www.winterludetriathlon.ca/\" target=\"_blank\" rel=\"noopener\">Winterlude Triathlon:</a></strong>   <strong>\r\n</strong>\r\n\r\n<strong><a href=\"https://www.skiloppet.com/?lang=en\" target=\"_blank\" rel=\"noopener\">Viking Loppet:</a>\r\n</strong>\r\n\r\n<strong><a href=\"https://csm-mcs.com/\" target=\"_blank\" rel=\"noopener\">Canadian Ski Marathon</a>:</strong>\r\n\r\n<strong><a href=\"https://www.gatineauloppet.com/?lang=en\" target=\"_blank\" rel=\"noopener\">Gatineau Loppet:</a></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\">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','','','2018-04-16 09:09:57','2018-04-16 13:09:57','',93,'https://sofits.ca/2018/04/16/93-revision-v1/',0,'revision','',0),(3128,7,'2018-08-28 14:52:01','2018-08-28 18:52:01','<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','','publish','closed','closed','','ski-goals','','','2019-10-10 14:44:41','2019-10-10 18:44:41','',0,'https://sofits.ca/?page_id=3128',0,'page','',0),(3129,7,'2018-08-28 14:52:02','2018-08-28 18:52:02',' ','','','publish','closed','closed','','3129','','','2018-08-28 14:52:02','2018-08-28 18:52:02','',0,'https://sofits.ca/2018/08/28/3129/',19,'nav_menu_item','',0),(3130,7,'2018-08-28 14:52:01','2018-08-28 18:52:01','<span style=\"font-size: large;\"><u><b>Goal Setting for Nordic Skiing 2018-2019</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. Please do not choose something you have already done unless you are coming back from an injury.\r\n\r\n5. Map out exactly how, where or when you will work toward your goal.\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&nbsp;\r\n\r\n<span style=\"font-size: large;\"><b>Some Random Examples (but better to make up your own). </b></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?).','Ski Goals','','inherit','closed','closed','','3128-revision-v1','','','2018-08-28 14:52:01','2018-08-28 18:52:01','',3128,'https://sofits.ca/2018/08/28/3128-revision-v1/',0,'revision','',0),(3131,7,'2018-08-28 15:03:39','2018-08-28 19:03:39','<span style=\"font-size: x-large;\"><u><b>Goal Setting for Nordic Skiing 2018-2019</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.\r\n\r\n2. Your goal must be clear and measurable. It can not include vague words such as “better”, “more” or “improve”.\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 a process goal. If it is a race goal, avoid aiming to win the race unless you know every single competitor and how well they ski! Instead aim for a time (still somewhat risky with snow conditions) or a certain placing, etc.\r\n\r\n5. Map out exactly how, where or when you will work toward your goal.\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>','Ski Goals','','inherit','closed','closed','','3128-revision-v1','','','2018-08-28 15:03:39','2018-08-28 19:03:39','',3128,'https://sofits.ca/2018/08/28/3128-revision-v1/',0,'revision','',0),(3132,7,'2018-08-28 15:04:51','2018-08-28 19:04:51','<span style=\"font-size: x-large;\"><u><b>Goal Setting for Nordic Skiing 2018-2019</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.\r\n\r\n2. Your goal must be clear and measurable. It can not include vague words such as “better”, “more” or “improve”.\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 a process goal. If it is a race goal, avoid aiming to win the race unless you know every single competitor and how well they ski! Instead aim for a time (still somewhat risky with snow conditions) or a certain placing, etc.\r\n\r\n5. Map out exactly how, where or when you will work toward your goal.\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','','','2018-08-28 15:04:51','2018-08-28 19:04:51','',3128,'https://sofits.ca/2018/08/28/3128-revision-v1/',0,'revision','',0),(3190,7,'2018-09-22 09:13:40','2018-09-22 13:13:40','<p align=\"center\"><span style=\"font-size: large;\"> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">1. Ski more often (3 - 4X week is proven to be the sweet spot). Schedule and prioritize it as you would a dentist appointment. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">2. Once a week ski further than you have skied before - keep track of mileage! Other outings should be shorter and have a purpose other than simply going from point A to B. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">3. Ski (and wax your skis) in varied snow conditions and on varied trails.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">4. Improve your double poling!</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">5. Ski at different speeds – join in with both faster and slower groups. Faster groups help you push the envelope, while slower groups may give you a much needed recovery day.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">6. Work seriously with heart rates. First figure out what your own heart rate zones are (the generic formula can be WAY off). 80% of your week in zones 1 and 2, 20% going “hard” - above zone 3. Note that skiers use heart rate because varying snow conditions can make it difficult to use pacing as runners do.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">7. Each week include a long ski, some interval training, technical work and a short, easy ski.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">8. Take at least one rest day a week. Without time to absorb your training, fitness will not increase.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">9. “Sport Specificity” - If skiing is the thing you really want to improve, cut back on other sports during the winter. Do all your winter intensity on skis, and one strength session on skis. However, continue general strength with one indoor session a week. Yoga is also recommended.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">10. Spend some time skiing alone each week. Groups are a mixed blessing. Usually you will either be “dropped” or else find yourself in a pack of motivating, scintillating sheep, in zone 3, going neither easy nor hard enough to improve. </span></p>','TOP 10 WAYS to IMPROVE YOUR SKIING','','publish','closed','closed','','improve-your-skiing','','','2018-09-22 09:15:08','2018-09-22 13:15:08','',0,'https://sofits.ca/?page_id=3190',0,'page','',0),(3191,7,'2018-09-22 09:13:40','2018-09-22 13:13:40',' ','','','publish','closed','closed','','3191','','','2018-09-22 09:13:40','2018-09-22 13:13:40','',0,'https://sofits.ca/2018/09/22/3191/',22,'nav_menu_item','',0),(3192,7,'2018-09-22 09:13:40','2018-09-22 13:13:40','<p align=\"center\"><span style=\"font-size: large;\"><u><b>TOP 10 WAYS IMPROVE YOUR SKIING</b></u></span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">1. Ski more often (3 - 4X week is proven to be the sweet spot). Schedule and prioritize it as you would a dentist appointment. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">2. Once a week ski further than you have skied before - keep track of mileage! Other outings should be shorter and have a purpose other than simply going from point A to B. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">3. Ski (and wax your skis) in varied snow conditions and on varied trails.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">4. Improve your double poling!</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">5. Ski at different speeds – join in with both faster and slower groups. Faster groups help you push the envelope, while slower groups may give you a much needed recovery day.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">6. Work seriously with heart rates. First figure out what your own heart rate zones are (the generic formula can be WAY off). 80% of your week in zones 1 and 2, 20% going “hard” - above zone 3. Note that skiers use heart rate because varying snow conditions can make it difficult to use pacing as runners do.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">7. Each week include a long ski, some interval training, technical work and a short, easy ski.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">8. Take at least one rest day a week. Without time to absorb your training, fitness will not increase.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">9. “Sport Specificity” - If skiing is the thing you really want to improve, cut back on other sports during the winter. Do all your winter intensity on skis, and one strength session on skis. However, continue general strength with one indoor session a week. Yoga is also recommended.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">10. Spend some time skiing alone each week. Groups are a mixed blessing. Usually you will either be “dropped” or else find yourself in a pack of motivating, scintillating sheep, in zone 3, going neither easy nor hard enough to improve. </span></p>','IMPROVE YOUR SKIING','','inherit','closed','closed','','3190-revision-v1','','','2018-09-22 09:13:40','2018-09-22 13:13:40','',3190,'https://sofits.ca/2018/09/22/3190-revision-v1/',0,'revision','',0),(3193,7,'2018-09-22 09:14:22','2018-09-22 13:14:22','<p align=\"center\"><span style=\"font-size: large;\"> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">1. Ski more often (3 - 4X week is proven to be the sweet spot). Schedule and prioritize it as you would a dentist appointment. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">2. Once a week ski further than you have skied before - keep track of mileage! Other outings should be shorter and have a purpose other than simply going from point A to B. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">3. Ski (and wax your skis) in varied snow conditions and on varied trails.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">4. Improve your double poling!</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">5. Ski at different speeds – join in with both faster and slower groups. Faster groups help you push the envelope, while slower groups may give you a much needed recovery day.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">6. Work seriously with heart rates. First figure out what your own heart rate zones are (the generic formula can be WAY off). 80% of your week in zones 1 and 2, 20% going “hard” - above zone 3. Note that skiers use heart rate because varying snow conditions can make it difficult to use pacing as runners do.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">7. Each week include a long ski, some interval training, technical work and a short, easy ski.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">8. Take at least one rest day a week. Without time to absorb your training, fitness will not increase.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">9. “Sport Specificity” - If skiing is the thing you really want to improve, cut back on other sports during the winter. Do all your winter intensity on skis, and one strength session on skis. However, continue general strength with one indoor session a week. Yoga is also recommended.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">10. Spend some time skiing alone each week. Groups are a mixed blessing. Usually you will either be “dropped” or else find yourself in a pack of motivating, scintillating sheep, in zone 3, going neither easy nor hard enough to improve. </span></p>','TOP 10 to IMPROVE YOUR SKIING','','inherit','closed','closed','','3190-revision-v1','','','2018-09-22 09:14:22','2018-09-22 13:14:22','',3190,'https://sofits.ca/2018/09/22/3190-revision-v1/',0,'revision','',0),(3194,7,'2018-09-22 09:15:08','2018-09-22 13:15:08','<p align=\"center\"><span style=\"font-size: large;\"> </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">1. Ski more often (3 - 4X week is proven to be the sweet spot). Schedule and prioritize it as you would a dentist appointment. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">2. Once a week ski further than you have skied before - keep track of mileage! Other outings should be shorter and have a purpose other than simply going from point A to B. </span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">3. Ski (and wax your skis) in varied snow conditions and on varied trails.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">4. Improve your double poling!</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">5. Ski at different speeds – join in with both faster and slower groups. Faster groups help you push the envelope, while slower groups may give you a much needed recovery day.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">6. Work seriously with heart rates. First figure out what your own heart rate zones are (the generic formula can be WAY off). 80% of your week in zones 1 and 2, 20% going “hard” - above zone 3. Note that skiers use heart rate because varying snow conditions can make it difficult to use pacing as runners do.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">7. Each week include a long ski, some interval training, technical work and a short, easy ski.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">8. Take at least one rest day a week. Without time to absorb your training, fitness will not increase.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">9. “Sport Specificity” - If skiing is the thing you really want to improve, cut back on other sports during the winter. Do all your winter intensity on skis, and one strength session on skis. However, continue general strength with one indoor session a week. Yoga is also recommended.</span></p>\r\n<p align=\"justify\"><span style=\"font-size: large;\">10. Spend some time skiing alone each week. Groups are a mixed blessing. Usually you will either be “dropped” or else find yourself in a pack of motivating, scintillating sheep, in zone 3, going neither easy nor hard enough to improve. </span></p>','TOP 10 WAYS to IMPROVE YOUR SKIING','','inherit','closed','closed','','3190-revision-v1','','','2018-09-22 09:15:08','2018-09-22 13:15:08','',3190,'https://sofits.ca/2018/09/22/3190-revision-v1/',0,'revision','',0),(3195,7,'2018-09-22 09:28:11','2018-09-22 13:28:11','<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?','','publish','closed','closed','','fitness-or-performance','','','2019-09-22 20:03:48','2019-09-23 00:03:48','',0,'https://sofits.ca/?page_id=3195',0,'page','',0),(3196,7,'2018-09-22 09:28:11','2018-09-22 13:28:11',' ','','','publish','closed','closed','','3196','','','2018-09-22 09:28:11','2018-09-22 13:28:11','',0,'https://sofits.ca/2018/09/22/3196/',23,'nav_menu_item','',0),(3197,7,'2018-09-22 09:28:11','2018-09-22 13:28:11','<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;\"><u><b>Do you lack strong, general fitness? </b></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;\"><u><b>Already fit and very active but want to improve your speed on skis? </b></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 09:28:11','2018-09-22 13:28:11','',3195,'https://sofits.ca/2018/09/22/3195-revision-v1/',0,'revision','',0),