Podium in Silver Star, BC

Last weekend we were in SilverStar, BC for the Canadian Olympic Trials/NorAm Cup and I raced to my first podium finish of the season!

It was a very exciting day of racing where Holly Brooks and I had a photo finish for 2nd place in the final heat before we collapsed in exhaustion. Placing is determined by who's toe crosses the line, regardless of who's head or body crosses first. I am the skier on the top part of the screen and it looks like I have room for improvement on my finishing lunge!

Something you may not know is that Taz, my teammate, in addition to being a ski racing machine might actually possess some fortune telling powers too! Several nights before our SilverStar sprint she relayed a dream she had where I raced to 2nd place behind Dasha Gaiazova of the Canadian National Team. She joked in the days leading up to the race that I needed to hold up my end of the deal and race to the silver medal position in the SilverStar sprint. So we made a pact-- I would get 2nd.

Even though this sounds like a silly dream I mention it because the feeling I had when Taz shared this with me is that she believed in my ability to race to the podium in field stacked with the North American Olympic hopefuls. Racing with confidence and believing in myself and my ability is a piece of the racing puzzle that I have waivered in so far this season. My coach Erik also gave me encouragement prior to the race, convincing me that my fitness is there, I just need to race more aggressively and confidently in order to perform closer to my potential.

So, in the heats I made sure I was focused and racing with a mission in mind-- of getting 2nd place-- and I made sure to get out of the start quickly and hop in behind Dasha to hold on for dear life. I stayed in 2nd position until Holly came up along side me to give me a run for my money in the finishing stretch.

After the race it was announced that I took second although once the videos were reviewed it was determined by the awards ceremony that I was actually third. Either way it was a performance I can be proud of and the best part was feeling like my family, friends, teammates/coaches, and even other competitors were proud and happy for me too. Additionally, this race was a mental break through for me and I learned a lot about how I can better approach heats in a sprint with a stacked field.
It was a phenomenal day for the Americans-- especially the APU ladies! I think all of the sprint training we do together throughout the year helps us feel comfortable and relaxed when we get to race head-to-head in the heats.

We are currently in Canmore, AB getting ready to race in two classic sprints that will serve as the final Olympic qualifiers for the Canadians. I've decided that rather than being focused on finishing second, I should focus on the win. Heck, why not? There's nothing to lose!

The First Weekend of Racing

Our season kicked off this past weekend with a classic prologue, a 10k/15k skate, and a 5k/10k classic. Almost all of the top Canadians and Americans were present and the competition was fierce since there are a lot of athletes vying for a coveted Olympic berth. Mike Hinkley (APU Nordic Ski Center, #166) and Sylvan Ellefson (Vail Ski Team, #165) flying up a hill towards the finish of the classic race. It was inspiring getting to watch the guys put the hammer down after our race-- especially after knowing how much dedication at focused training it takes to ski that fast.

As a whole our team had a very impressive start to the season. We had numerous top 10 Supertour finishes, and Holly Brooks even turned in a jaw dropping WIN in the skate race!! Kikkan Randall, who has her Olympic berth clenched kicked her season off by posting her best world cup distance race ever. It's encouraging to see my teammates perform so well, especially after we have been doing so many of the same things and challenging each other on a daily basis.

Personally, I did not have the start to the season that I was hoping for, especially after making so many improvements in training this past training year. But sometimes I can learn the most from disappointing races and I know I have put in the training so my time to shine will come. Ronski in the 5k classic race on Saturday. Even though there is a list of things I plan to improve upon in the upcoming races, there were also moments where I skied very well and felt awesome. Thanks to Doug Edgerton for taking the outstanding photos and for creating the fantastically groomed ski trails! We met Doug outside the local grocery store. Holly Brooks, Becca Rorabaugh, Laura Valaas, Katie Ronsse (photo credit: Kevin Sweeny of Swix). I am lucky to get to spend my time with such an incredible ladies team.

Let the Racing Begin

The North American ski racing circuit season gets underway tomorrow in West Yellowstone, MT. My teammates and I have each put in hundreds of hours of training so far this past summer and fall and we're looking forward to putting our skills to the test. We're making the final preparations for competition, which includes getting the race boards ready to go.

This year I am traveling with a fleet of 14 pairs of Atomics, each flexed and designed for a specific type of snow condition. Casey (our wax tech) and Erik (our head coach) help us test our skis and apparently skied about 50k each on a 2.5k loop today to help each of us pick two pairs to prep. The coaches haven't stopped yet and are currently in wax room, soaking in a Swix medley and hopefully not inhaling too many fluoros.
My early season race schedule is posted at the bottom of the page. This first trip on the road will comprise of 5 weeks of skiing and in beautiful places, battling it out with the other top North Americans when we dawn our bibs, and soaking up time spent in the company of other dedicated, energetic people. Holly Brooks and I enjoying skiing in the groomed tracks and sunshine. Ski on!

Back on Snow!

There is skiing at Glenn Alps! The above photo is courtesy of Wrecka. These early season days on snow remind me of why I love being a skier.

Nordic Bear Sighting

I realize CXC's Brian Gregg recently reported a black bear sighting in his local grocery store, but I also had a bear sighting in my local store-- a Nordic bear! I was psyched. Stopping at the Carrs on Huffman for a photo opp midway through an evening run is cool, right?

Wenatchee, Washington's Northern Fruit Company, is my Gold Level Sponsor that helps me pay the bills. They also provide the highest quality of fruit to people all over the globe. I always enjoy hearing about the locations my friends have seen Northern fruit. If you are in some distant place and you see a box of Northern Fruit, you should take a photo and email it to me!

Fueled by Hammer

One of the key components of training and recovering well is nutrition. Of course, everyone knows a balanced diet rich in whole grains, vitamins, and minerals is undeniable. But athletes have specific nutritional needs to get the most out of training and recover quickly.

I've been keeping my engine running smoothly and have been absorbing my highest training load ever in the past year with the help of Hammer Nutrition. Here are a few of my fueling essentials:

During training sessions up to 2 hours: HEED, the "High Energy Electrolyte Drink", is the drink of choice. It's a complex carbohydrate sports drink that's loaded with electrolytes and is easily digestible. I've found that this is a "don't leave the house without" type of drink to have in my water bottle for any type of intensity workout.

After high intensity and over-distance sessionsRecoverite! I think most athletes will see considerable benefits if they meet their fueling needs within a 30 minute period after a challenging session. Glutamine is an extremely important amino acid that becomes depleted during intense exercise. Whey protein is LOADED with glutamine, so a Recoverite drink or Hammer Whey smoothie immediately after training is super helpful.

I am also a fan of having solid food immediately after training. Fruit and a Hammer Bar is a good way to go. The Cashew Coconut Chocolate Chip bar is my all time favorite.

During very long training sessions and events Perpetuem or Sustained Energy are ideal for over-distance workouts, since they contain both complex carbs and soy protein. Your body will automatically go through "gluconeogenesis" in over-distance workouts, so you will need to take in some protein if you want to prevent your body from cannibalizing its own muscle tissue for energy. A little soy protein is ideal for during workouts, because it is a type of protein that doesn't readily produce ammonia. These drinks can also be ideal for in between sprint heats, if there's not enough time to digest a full solid meal. I definitely need more than just carbohydrates to last through a challenging day of racing.

Before races: Quite often, I like to take a swig of Hammer gel moments before starting a distance race. The little plastic flasks make this convenient prior to race time because you are not committed to having an entire pre-packaged gel, and you can mix it with a little water to make it go down smoothly.

If you would like to check out Hammer products for yourself, you can enter in my promotional code (64109) and receive a 15% discount. Hammer on!

"The Physical Therapy Place" as a New Sponsor!

I am proud to announce my newest sponsor, The Physical Therapy Place, LLC. This is an exceptional clinic that specializes in orthopedics and woman's health. Their support will help cover my travel expenses this winter-- begining with getting me to the Olympic qualifying races.
Joy Backstrum (L) and Katie Pirano (R) are the outstanding PT's at The Physical Therapy Place. They work with their patients to promote healing, restore normal function, and improve quality of life. Joy and Katie are also involved with education and promoting wellness within many aspects of the Anchorage community.
I was introduced to the benefits of PT for athletics last spring and I have felt it has been a contributing factor to my improved athletic performance. Joy identified specific weak muscles, which incidentally mirrored my weaknesses in skiing. After working on specific exercises to strengthen certain muscles (such as my lower abs and abductor thigh muscles) I have been able to sustain the desired adjustments in my skiing technique. I also had a gait analysis on the treadmill. After receiving numerous tips and reading the recommended "Chi Running" book, I've seen noticeable improvements in my running and skiing, largely due to improved bio-mechanics. Every day I think about the ways I can enhance my posture and correct my movements to keep my muscles balanced and body injury-free. I am thankful to be a recipient of services at The Physical Therapy Place as well as their financial support!

Kincaid Stampede Rollerski Race

The crisp fall days bring more rollerskiing time trials to the table as we transition from dryland training into the ski season. We capped off a 7-week training block by r-ski racing out at Kincaid park. I always think its more exciting and enjoyable to do a hard effort with a bib on my back and family and friends out there cheering!
Here's the lead pack of guys circling through a pace-line. Mark Iverson is leading the charge by cutting the wind as the others hang on and get ready to take their turn. The relatively flat course and light breeze made the racing more interesting because drafting was a more significant factor.
Kikkan Randall puts the hurt down on Laura Valaas and I at about 1.5k from the finish line after she lead most of the race (an E.Flora photo). I am fortunate to have these ladies to train with, learn from, and push me to become better on a daily basis. I would not have had such a fast time or as much fun without them leading the charge-- throughout this race as well as the entire summer of training! Results can be found HERE.

Bee Keeping... AK Style

Here are 10 steps from a novice bee keeper on how to harvest honey in Alaska:

Step #1: Ship a coveted Queen Bee and thousands of her attendants up from a farm in the Pacific Northwest.

Step #2: Supply a 'bee'fitting home for the Queen and sit back and enjoy the beautiful summer while her crew goes to work. The Queen will lay her eggs, the lady worker bees will pollinate flowers, collect nectar, attend to the young, protect the hive, and produce honey. Meanwhile the male drones will sit around sipping nectar and eating honey in the hive. Dad and Stan soaking up the view. Luckily these "drones" aren't so lazy-- they just finished eradicating a hornets nest from the back yard.

Step #3: Dress to impress. Tyvex suits, Extra Tuff boots, hefty gloves, and a head net. A ball cap covered with a mosquito net that's duct-taped to the suit works just great. BEE-ware: Carry an Epi Pen if you're allergic (like Rosa, my Dad, and me) and make sure a bee can't climb in your net... causing another unexpected ambulance ride to the ER.
Two Queen bees and their apprentice --aka Rosa, Mom, and me.

Step #4: Pick a sunny day to raid the honey that the bees have been busy gathering all summer long. We keep the hive behind the electric garden fence and inside a bear resistant dog-kennel cage because last year a black bear got into the hive before we did!Step #5: Find a powerful vacuum cleaner and suck them up so that you can put the bee-free honey filled comb into a container to work with later. Try not to feel bad for the little guys and realize that over-wintering the hives in Alaska is neither cost-effective or practical for our mini operation just yet. Don't worry if people walking by give you an odd look.Step #6: Donate the fragrant and bee-eautiful medley of carcasses back to the Earth by dumping them into the compost pile. Cover to avoid attracting animals.
Step #7: Comb out the honey into a gigantic centrifuge container. Spin all the honey you can get out of each side.

Step #8: Drain the honey into jars and filter the comb honey out by pouring it over panty-hose.

Step #9: Save and re-use the honey comb so next years bees can spend less energy creating honey comb and more energy toward pollinating flowers and thus creating a greater amount of honey.

Step #10: Enjoy the smoothest, richest, creamiest honey you have ever tasted!

One Way to Deal with Aggresive Motorists

As I was rollerskiing, a car packed full of kids came speedily swerving through the neighborhood. One of the boys in the back seat climbed out of the window and yelled an unkind obscenity in my direction.

I gave the passengers in the car a glare and thought, "I did nothing to deserve that comment." I was annoyed with these strangers. And for some reason I felt empowered to do something that scared me-- I was going to confront this pubescent boy!

So I picked up my pace and did my best to follow the path of this unsuspecting car as it rounded the corners. I later found the car sitting in a culdesac driveway with the passengers still enclosed. I tapped the tip of my ski pole on the back window to get the boy's attention. Needless to say, the kids were stunned! I had a little chat with the culprit, which miraculously ended with the young man showing signs of remorse and me feeling pretty smug.

I'm guessing the teens retrospectively found it pretty hilarious that a lyra-clad rollerskiing chick followed them home to hold a stranger accountable. I know my friends and I had a good, hard laugh when I shared the details of the encounter!

Commercial Fishing with the Libbys

My entire summer was incredible, although the extended weekend I spent in Bristol Bay stands out as the absolute highlight. I realize this post is out-dated and not skiing related, but the experience was too incredible not to share with family and friends. The Libby's greeted me in the rustic western city of Dillingham, AK and we made our way down to Ekuk beach. I was soaking up being back in rural Alaska and could not wait to check out the Nushagak fishing scene. Here's Landon Libby serving as captain on "The Big Dipper". I got to be a guest aboard Justin's boat, "The Bonzai".

When I heard comments like, "Jus started picking fish when he learned how to walk" and "they were 11 and 13 when they began working as full-time crew members on their Dad's boat" it made me realize that becoming an experienced fisherman is like any other pursuit when it comes to developing toward a world-class level. These guys made their debut in big-time salmon scene when they started the Libby Brothers Co. while in college. The company has supplied fresh, wild Alaskan salmon to high-end restaurants and markets from New York to Alaska but is on hiatus right now as the boys finish dental school. The Justin-Josh-Chris triad reelin' in the reds. These guys are a fish-catching-machine. They've worked as a team for 7 years, so they have their technique and efficiency dialed.

Fishing is a passion and a way of life in the summers for the Libby family. They have a ton of history in this area. Justin's grandpa was a physician in Dillingham and delivered the boys during the height of the fishing season. Fishing is "in my blood" Justin explained. The boys have never missed a summer in Bristol Bay and I doubt they ever will.
Here the boats are lined up and ready to drop off their fish at the processing plant. The Libbys have a network of friends that communicate via radio help each other find and catch as many fish as possible. They also help each other out if someone's in trouble.
Pam and Jim with their hands full after pulling the set-net onto the beach. I have a lot of respect for the fish I see in the store after witnessing how much HARD WORK is involved in commercial fishing! In the off-season Jim and Pam run Dillingham Dental which keeps the people of Dillingham and the surrounding rural communities smiling. The fisherman and fisherwomen work around the clock by the flow of the 6-hour tide cycles and sleep about half as much as I do.Of course they still manage to make time to play on occasion. Here's Justin sneaking in a back-flip plunge while the nets were out on an atypical blue-bird day. I got to experience the calm side of Bristol Bay, although the weather patterns can move in quickly and the crew has to be prepared to navigate and work in storms, fog, and nauseating rough waters. Once the fishing period closes, sacks of fish are weighed and dropped off at the processing plant. A crew's salary is determined by how many pounds they bring in as well as the price of fish. It's a high risk, high reward sort of game. It's a family tradition that everyone stops working and gets together to enjoy each others company on Saturdays. The tight-knit fishing community on Ekuk was extraordinarily friendly and welcomed me in their festivities when I was visiting. Here's a group of us outside the cannery church on Saturday morning. The guys getting a massive bonfire started prior to our picnic. The homemade steam bath which is the method of showering on the beach. Rain water is collected for consumption. You can see "Mount Amuq" also known as "Tit Top" in the distance. I happen to be familiar with the Yup'ik word "Amuq" because that was my first word as a baby. I thought it just meant "milk" but now know it also means "boob". Now how many people can claim that their first word was "boob"? Jus and I three-wheeling along the beach. I thought I was in heaven. The trip couldn't have been any better and I hope to make it back again next year!

I realize this post had nothing to do with training... but this blissful escapade refreshed and fueled me so that I could approach my daily training routine with enthusiasm and focus. Plus, my freezer is now full of salmon which is also literally fueling my exorbitant amount of training!

The Pre-Skison Primer

Here is some info on The Pre-“Skison” Primer I am putting on for the ladies of South High who can't wait for the ski season to start!

These are free events. Please contact me at katie_ronski(at)hotmail.com if you still need a waiver to sign up!

Tentative Schedule (subject to change):

Thursday, September 3rd – Meet in front of Kincaid Chalet
Bring: running shoes, water, and snack (especially if you have running practice prior)
4:30pm easy short run and ski-specific jumps
5 pm agility ladder
5:15pm resistance stretching routine and discussion on recovery

Thursday, September 10th – Meet at Hilltop Ski Area parking lot
Bring: running shoes, shorter ski poles, a change of warm clothes, and questions!
4:15pm running, dry-land ski drills, light bounding workout
4:45pm question/answers on skiing in college and post-collegiate racing, racing tactics, log books, or anything else you come up with! I'm hoping to recruit a couple of my teammates to join us for this one so you can hear more than one perspective. Hilltop ski area has offered a donation of space in their chalet for us to use.

Thursday, September 17th – Meet at South High Parking lot by the tennis courts
Bring: classic rollerskis, boots, poles, and helmet.
4:15pm rollerskiing. A possible focus on a double poling, marathon skating, and/or short speeds, depending on the needs and desires of the group. Stay tuned for more info!

Getting Faster and Liking the Trend

I realize that an increased level of dedication to a sport doesn't always correspond to getting better results. Results can oscillate, plateau, improve and even temporarily decline at times-- trust me, I know! It's most rewarding when results ascend after persistent hard work, which is something I truly appreciate after experiencing the contrary.

We have another "testing" week coming up where we will measure our fitness on several different types of courses and see how we are responding to training. I will get a chance to set new personal records this week but I will give you a few stats to share my progress so far.

Potter Rollerski Race
27:21 (Oct '07-- 10:20 in DP, 17:01 uphill)
25:21 (Aug '08-- 9:30 in DP, 15:51 uphill)*PR at the time
23:58 (Aug '09-- 9:28 in DP, 14:30 uphill)*new PR


Spencer Running/Bounding Intervals
5:04 (Jun '07)
4:55 (Jun '08)*PR at the time
4:45 (Jun '09)*PR at the time
4:36 (Aug '09)*new PR

I feel more ski-specifically fit and faster than ever before. I know that my competitors are also extra motivated this year as well however since it is an Olympic year. I can't control how fast others are going to race. All I can do is focus on what's in my control. And that means spending each day focused on a mission to better and enjoying this opportunity in the process!

Our opening races are less than 3 months away. I will be ready!

For the Community

If you need an extra incentive to get active on your lunch break, come join me Wed, Aug 26th for a walk from The Anchorage Neighborhood Health Center at 12:15. We will walk a 1.5 mile loop from ANHC and I will be there to offer advice and support for anyone interested in getting started on a more rigorous exercise routine. Everyone is welcome to join us!

ANHC is a clinic that offers primary care services to the most critical needs among the medically under-served and uninsured in Anchorage. Below is more information on the "Walk to Seward for Fitness" event at ANHC.


In attempt to help motivate us all to maintain a healthy lifestyle, I am volunteering to organize a “Walk/Run/Bike to Seward for Fitness" event.

Participants can team up with a few of their co-workers, family members, and/or patients, and record the number of miles that they walk or run and see if their combination of miles mileage will bring them all the way to Seward.

I recommend that each team be comprised of 3 members, although teams can vary from 1-4 participants. A team captain will be responsible for submitting the total mileage for their team members each week.

The 2008 Physical Activity Guidelines for Americans recommends a weekly minimum of 2hrs and 30 minutes of moderate intensity aerobic exercise as well as 2 sessions of muscle strengthening activities. If each team member walks 30 minutes/day that will be approximately 1.5 miles/day, and 10.5 miles/week, and (10.5miles each) x (4 weeks) x (3 team members) = 126miles. The distance from Anchorage to Seward also happens to be 126 miles! I realize that each person's goals will vary, however if on average, each team member attains this standard, then a team of 3 will make it to Seward in 4 weeks.

Expect to see small prizes when you reach certain "check points" along the way!

This “challenge” will kick off on Wednesday, August 26th. I was thinking we could walk a 1.5 mile loop from the clinic during the lunch break. Meet at the front of the clinic at 12:15 if you are interested. Everyone is welcome! Each person on the team will support their teammates in reaching their weekly fitness goals, however I can come in to the clinic occasionally to lead a group walk or strength training session if there is an interest.

YOUR TASK FOR THIS WEEK:
-Form a team, pick a team captain, and come up with a team name.

-Have the team captain email me at katie_ronski(at)hotmail.com with this information. Also, if you have any questions or suggestions on how to make this challenge more fun, please let me know. I hope to hear from many of you soon and meet some of you on Wednesday!

Nerdy Nordic Bear Photo Shoot

I have accrued several photos in my Nordic bear t-shirt through the summer, so I thought I would share a few with you and concurrently show my appreciation for the Northern Fruit Co.'s support. Taking an apple break in between training sessions on Eagle glacier. Our groomed ski trails are in the background.
Learning to unicycle.
Gardening.
Our back yard black bear and me pretending to be arboreal.
Playing in the mountains.

Ready for our Final Glacier Camp of the Summer

All the pre-glacier preparations have been made and we are looking forward to another week of on snow training on Eagle. The coaches do an immense amount of work on the machinery and facility, but each of us athletes also help out to make the camp a success. Prior to each camp we make a gigantic Costco run, pick up donated bread and bagels from Europa and AK Bagel Factory, box everything up, drive it all down to Girdwood, store it in the fridge and freezers at Alpine Air, and wait for a clear sunny day to have it flown up to camp.
Then Alpine Air sling loads the luggage up to the glacier so we can consume massive quantities of food and fuel our passion for training hard.
I am looking forward to getting in as much skiing as I can handle and quality team bonding time in our home away from home!

Blueberry Saturday

Symphony Lakes valley-- a beautiful photo thanks to the artistic talent of my life-long buddy, Miss Anna Barnwell.Jesse Carlstrom on his way toward the Flute Glacier. Jesse's is a great adventure buddy because he's up for glacier chasing-river crossing-talus scrambling running adventures, he brings chocolate, and rolls with the moto that "every good adventure involves bush whacking".
Skier or figure skater? I vividly remember announcing to my parents for the first time that "I'm going to go to the Olympics". I was about 6 years old and was prancing around the living room after watching Michelle Kwan perform. It's pretty cool to still be able to chase my childhood dreams at age 23 and have a shot at turning those dreams into reality.
Mom berry picking in her Northern Fruit Company hat. I wouldn't be able to live as I do right now without the support of my family, friends, and a sponsor like Northern. Thank you, thank you, thank you!