we are hosting an ice speed skating clinic on sunday, aug 28th.  please
pass this to your club skaters.

we have three hours of ice:  9am - 12 noon.

first 90 minutes of ice is technical skill work on straights, turns,
and
starts.

second 90 minutes of ice is cardio workout.

we will have lunch available.  dry land training will follow for anyone
interested from 1pm - 2:30pm.

the cost is $10 / person and a maximum of $50 / club.  all proceeds
will
be donated to chesapeak speedskating to use for purchasing pads for our
clubs.

the training focus is flexible and i welcome any club coach to
pariticipate.  we will encourage workout to be tailored to cover
anything
that participating clubs want.

come and join us.

Steve Burton
Coach, Richmond Speedskating Club
www.richmondspeedskating.com

We are five weeks away from the start of the 2005 Commonwealth Games
(Camp: Aug 10-12; Competition: Aug 13).

Jimmy Jang is back and we have some new skaters from the northern and
midwestern clubs attending this year, so it should be a great meet and
a great camp.  Please let Steve Burton know right away if you are
attending, and of course follow the instructions on the entry form.

Download specific information from www.usspeedskating.com to learn
about the camp.

Steve Burton
Coach, Richmond Speedskating Club
www.richmondspeedskating.com

Speedy Ones:

Greetings, Family!  Just reaching out to remind everyone know that DC
ICE will soon begin its '05-'06 season.  Ice practices begin Sat.,
June 18, at 9:00 AM.

For those willing and able, in preparation for our return to the ice
there will be dryland practice at Ft. Dupont on Sat. June 4 (next
weekend!) and Sat. June 11, both at 9 AM, meeting in front of the
rink.  We will do some skating imitation exercises, including
slideboard and balance work, to get our legs ready to transition back
to the ice.

Call or email if questions, comments, or concerns...

Wellness,
Coach Nat
202.903.7707

--- jay andrews <andrews_james@...> wrote:
> From: "jay andrews" <andrews_james@...>
> To: aaltura1@..., andrews_james@...,
> asud97@..., BB67Chev@...,
> bigmuffin76@..., blackramsey@...,
> blueridgespdsk8@..., ce.wood@...,
> cecockrell@..., charles.quinlan@...,
> cindyscharf@..., corliss.wood@...,
> cute_hunny2005@..., david_krell@...,
> Dee_Farrell@..., demark@...,
> dsmango@..., gildelam@...,
> gunhog992@..., icejimmyjang@...,
> jackson.l.curtin@...,
> jacquistudley@..., jeanineguidry@...,
> johna@..., kathy@...,
> kcox@..., kevin_jeon@...,
> KINKS83@..., LAndrews@...,
> lornavirgili@..., lubna@...,
> Mary.C.Black@...,
> nathaniel.mills@...,
> pauline.dc@..., Pondeko@...,
> Rob.Plum@..., rose@...,
> shimmeringstar24@..., spdsk8r@...,
> speedyonice@..., ssk8@...,
> stephen.f.gunther@...,
> teknocreator@..., tsmerlau@...,
> Wheatonspeedskating@...
> Subject: Speedskating: Officers, Meeting, Summer
> Camp
> Date: Thu, 05 May 2005 20:34:27 +0000
>
> I was frequently remiss when I was president and now
> that I'm in
> semi-retirement I'm not much better.
>
> Please welcome the new officers of the Wheaton
> Speedskating Club:
>
> President  Corliss Wood
> Vice President Jimmy Heo
> Secretary  Cathy Black
> Treasurer  Clifford Wood
> Racer’s Advocate Jung Cho
>
> Corliss will be sending out most of the notices in
> the future, but you can
> certainly continue to contact me with questions or
> concerns.
>
> IMPORTANT: If you aren't really interested in
> remaining on this list and
> getting the updates please let us know. You can
> reply to me at this address,
> or to Corliss at corliss.wood@...
>
> There will a Parent/Adult Skater Meeting on Sunday
> May 22 after the ice
> session at the rink. Please plan to attend so that
> we can plan for the
> summer and next season.
>
> Summer Camp I is June 27-July 1. We will be sending
> out a flier with details
> about the camp very soon.
>
> Thank you to everyone and we hope to see you on the
> ice soon!
>
> Jay
>
>
>


SEISSC South East Ice Speed Skating Club

Ask me about trying speed skating.

The following note is from Richmond Speed Skating Club

We are holding the third annual Commonwealth Games Camp and
Competition in Richmond again this summer a link to the information
and forms will be in another e-mail.

Last year Shani Davis was in attendance and provided inspiration to
all skaters young and old.  This year we again intend to have one or
two skaters from the elite team join us at the camp.  Last year the
oldest camper was sixty and the youngest was six.  Everyone of all
ability levels will receive attention and is invited to participate.

The camp and racing events are open to everyone, however, we have a
special event at the competition this year for VA skaters.

The competition will also serve as the selection for the "2005
Virginia Short Track Team."  The top three boys/men and top three
girls/women from VA will qualify for the team and will earn a free
specially designed speed skating skin suit provided by the VA Short
Track Racing Circuit sponsors to use in the 2005/06 season.

We already have one third of the camp filled so please let me know of
your interest early.  So far we have skaters from milwaukee, chicago,
rochester, and virginia.

This season we plan to have five short track races in virginia ice
rinks.  With luck each will be attended by a US Team coach and elite
athlete.  The VA Short Track Circuit schedule will be published
sometime this summer.

See you soon.

Steve Burton
Coach, Richmond Speedskating Club
www.richmondspeedskating.com

Hello,

This email message is a notification to let you know that
a file has been uploaded to the Files area of the SEISSC
group.

   File        : /Commonwealth.pdf
   Uploaded by : ssk8 <ssk8@...>
   Description : 2005 Richmond Camp & Meet Info

You can access this file at the URL:
http://groups.yahoo.com/group/SEISSC/files/Commonwealth.pdf

To learn more about file sharing for your group, please visit:
http://help.yahoo.com/help/us/groups/files

Regards,

ssk8 <ssk8@...>

It's that time folks, the ice is back, Steve forgot to tell me that
we had the Ice starting this weekend, sorry for the short Notice.

What:  Power and Speed Classes at Eastland Mall
When:  Every Sunday start 4/17/2005  5:15 - 6:30
How Much:  $8 per head, pay at the door, try to bring correct change.

Dust off your skates, get em sharp, it's time to train for next
season. As always our Summer Ice has a strong emphasis on technique
and form.
These sessions are run by the rink and are well suited for Hockey,
Speed and Figure skaters alike.
All participants must wear long sleeves, long pants, helmet and
gloves.

Recommended:  knee pads and a neck protector

Instructor:  Dennis Longdon - The Speedskating Coach

Remember Speed Skaters - Nationals is in December this year due to
the Olympics, no time to waste.

Coach : )

Once in a while you hear something that makes a lot of sense.
Seldom do you hear two things in the same day, yesterday was one of
those days.

Quote #1

After winning the Ladies NCAA National Championship, the Coach, Kay
Mulkey-Roberts said the following.

"It's all about taking the small things and making them monumental."

This quote easily applies to all endeavours in life, however, it is
especially true in speedskating.  Training is no longer a mystery,
it is not majic, it is science.  Periodization training techniques
are the best methods we have at this time.  This means that you need
to have different phases of your training which concentrates on
certain aspects of you fitness.  In the pre-season we need to work
on our aerobic activity, we need to lay an Aerobic Base.  Then over
the summer we need to work on strength,  general fitness and core,
this begins laying a strength, agility and power on top of the
Aerobic Base, and finally, during the season we need to work on
bursting speed, the start and such.

It is important to work these programs very dilligently.  You have
to pay attention to the details, you have to make them monumental,
just like the coach said.  This means doing every rep, every set and
honoring your rest time between sets and reps.  Stick to the plan,
do not add or subtract. Contact your coach for more advice on a
training plan.

Cheating a little here and there will have a huge effect on your
final conditioning.  In sports, for elite athletes there is a 95%-5%
rule, the first 95% will only get you 80% of the way to your goal,
the last 5% gets you the rest of the way.

The 95%-5% rule (something I came up with).

Almost everyone can achieve the 95% of their athletic goals, only a
few can achieve the 5%, however, you have to put in the 95% to see
if you have the other 5%.  This applies to any sport, any athlete,
no one can tell you if you have the other 5%, if they could, then
the 6th round draft choice would not have won 3 of the last
superbowls.

Quote #2

Will Smith was asked if he gave kids advice at the peoples choice
awards?
He indicated yes and then gave his two keys.
"It's all about reading and running."

Why Reading?  Because it gives you to insight and wisdom of all the
people who lived before you, if you want to learn anything, you can
learn it from reading.  Everything from how to solve a problem with
your parents to how to be good at anything.  Reading is a great way
to improve your speedskating.

Why Running?   Because you get to a point in running where your body
tells you to stop and rest, if you learn how to overpower that urge
to quit, you can learn to work through anything to success.  The
good things in life are always difficult, speedskating is no
exception, you have to push yourself to finish your training, to
finish your reps, finish yoursets, do every minute of every practice.

It's that time of year, time to get back out on the track, the road
and back in the gym, Chesapeake had a great 2004-5 Seson, this is
the Olympic year, if you have any aspiration of making the 2006
Olympics, now is the time to execute, now is the time to take it to
the next level.

Good Luck
Dennis
Coach, President CSSA

Good News Folks, We have Summer Ice Time !!!!

We are not sure at this time Exactly when it will start, however, it
should be the end of April or the Beginning of June.  The cost
should be around $12 per session, the session will be 1.5 hours it
looks like.  The time is estimated (not confirmed) to be from 4:15 -
5:45, this should give our out of towners plenty of time to get back
home.

Time to dust off your skates and start preparing for the season,
your recovery should be winding down, if you are 12 or older you
should start your Cardio training time.  16 or older should be doing
1-2 hours of aerobic activity depending on the activity.  Here is a
general guide for building your aerobic base.

Level 1.  Under 12 - Take some long bike rides with your parents, 30
minutes or so, go swimming, and other things where you are active
for 30 minutes or more at a time.  Do something fun, play frisbee,
hike anything fun that really makes you tired.

Level 2.  12-13  - Work you way up from 30 to 60 minutes of
continuous activity, biking, rowing, elliptical, etc.  3 Times per
week.

Level 3.    14-15 -   Work you way up from 30 to 90 minutes of
continuous activity, biking,  rowing, elliptical, etc.  3-4 Times
per week.

Level 4.     16+  -      Work you way up from 45 to 120 minutes of
continuous activity, biking,  rowing, elliptical, etc.  3-4 Times
per week.

Remember, if you are doing a high impact type aerobic activity that
it should be about 1/2 the recommended time above.
Warm up and stretch ahead of time, allow 1 day of rest between
workouts.

Remember, this is the time of year where time is more important than
intensity.  Keep your intensity level down to a point where you can
hold a normal conversation,  Give or take, you should be shoot for
75-80 percent of Max Heart Rate.

Later Skaters
Coach

CSSA was well represented at Nationals, we had some great results,
lots of personal best... Check the results on www.usspeedskating.com.

If you were happy with your results - great, if not, it's time to
start planning for next year.

Next year is the Olympics, hopefully all the clubs will get another
nice boost in interest.  For clubs you need to prepare for the on-
slaught, make sure you have people ready to answer e-mails, provide
guidance and teach the new skaters.

For those skaters who are taking a run at the Olympics you need to
really crank it up, this is going to be a very competitive season
coming up.  Shake it up, change your routine, get a training
partner, someone who will push you, but be careful not to overtrain.
Train hard and train smart.

Step 1 for Next Year - Active Recovery

If your season is over, it's time to let your body heal and
recover.  Don't sit around on the couch, get outside and do the
things you have been putting off, go hiking, biking swimming and
spend some time with the family, there is lots of time to train,
it's time to rest.  For 12 and younger you need at least 6-12 weeks
off, the younger the more time you need. Other skaters should plan
on 4-6 weeks.

While you are in Active recovery, begin construction of your season
training plan. If you had a plan for last year and it did not get
you where you wanted to be, get a second opinion.  If you were happy
with your results you need to update it, and get a second opinion.

Have a nice break, I am not sure if I will be the president next
year, I've enjoyed it and look forward to an even more successful
2005-6.

Dennis
President, CSSA

Just a last minute reminder, if you go up online you can have your
registration in by the deadline.  Don't forget all the ancillary
forms, check the USS Site for all of the details.  Also don't forget
you need your coach's recommendation and association approval.
After today you can still register but will pay a substantial
penalty fee.

This is it, all of the effort should be peaking and tweaking our
skaters for Nationals.  All skaters going to Nationals need to rest
for a few days before Nationals, but don't forget to warm up and
stretch on those rest days to stay flexible.  Diet is key, be sure
to get a good balanced diet and plenty of rest the next 9 days.
Wash your hands 5 times a day to reduce your risk of getting sick
just before Nationals.   Key now is your mental preparation,
envision your races, and envision them in the way you want them to
go.

Good Luck to All,

Dennis Longdon
President, CSSA

Ok, now that I have your attention, currently in the Chesapeake
Association we have some 60 members who do not have current USS
Cards. For liability purposes all skaters who partake in a club
organized practices, attend meets, or any other USS sactioned
activity must have a current USS card.  Cards are good for 1 year
from the date of purchase so there is no reason to put it off any
more.

Secondly, there are some 40 USS members with Chesapeake on their
membership who do not have current Association Memberships.  In
order to skate Nationals you must be a member in good standing with
the Association, that means you need to pay your dues.  There are
several skaters registered for Nationals that do not have
Association approval for Nationals due to the fact they are not
association members.

We need to protect ourselves, coaches, clubs  and the Association,
so please get your memberships up to date.  We will not take any
action on these issues until February 15th, get it done now and save
yourself a lot of hassles later.

Dennis Longdon
President CSSA

Getting your skaters ready for Nationals - We have lots of Ice time
at the National Capital Open this year, there is extra time for
folks to practice relays, and if you don't mind staying late or
coming in early there is some extra practice and warm up time.  The
Association has gone above and beyond to provide this time to
Association Skaters.

So sign up for the meet, this is a really great warm up for
Nationals.  Ice time is 3pm-11pm on Saturday and 6am - 1pm on
Sunday, but don't worry, the meet itself has very reasonable hours.
This is a 2 day meet, visit the USS site for
details.  For out of towner's the times are great, Ice Time doesn't
start until 3pm on Saturday and ends around 1pm on Sunday.

Just a few notes on Nationals - Remember, you must be a member of
the Association in good standing (which means you paid your
association fees) to participate at Nationals, you need the
Association President or Secretary to approve your application.  We
are checking those who signed up online and compairing it to the
list of members.

If you wish to try out for the Nationals relay team you need to try
out at the Nationals Capital Open.  We will also have Relay practice
as part of the meet.

Dennis Longdon
President, CSSA

Short Track Nationals is just around the corner, this is the time of
year to pick up the intensity of your training and reduce the
duration.  I have seen lots of people pick up their training to peak
just before Nationals, I would say that some 20% were very successful
and the other 80% were less than optimal. Why is that?

Practice for the Sake of Practice.  Many folks have heard that they
need to peak for Nationals, at 60 days out they intensify their
training and at 30 days out they really crank it up.  However, they
don't really plan the training, they increase the time and intensity
but don't really have a plan. They do long skate sessions and because
they are tired at the end they have bad form and are pacticing bad
form not good form.  Often these folks end up with injuries just
before the main event.

Practice Winning - If your are going to practice, practice winning.
Do workouts that resemble the main event.  Do interval work with full
recovery, the work intervals should be very similar to the lengths of
time you will be performing during the races.  These should be very
similar to the stresses you expect to put on your body during the
race.  These are very intese sessions that simulate the race event.

Down Time - Nothing replaces down time, you have to be able to stay
down in your optimal position for the desired lengths of time, do lots
of down exercise.  Get with you coach and work out an effective plan
for these last 30 days.

It's your choice, you can either practice for the sake of practice or
you can practice winning.

Good Luck to all, Deadline for registration for ST Nationals is the
14th, there are several forms you need, check the USS site for
details.  Remember also that you need an Assocation signature, either
David Kennedy or Myself can provide those.

All those interested in doing Relays, remember we Steve sent out some
relay team info, contact Steve Burton if you have any Questions on
Relays.  We will also have some relay practice time at the Laurel Meet.

Dennis Longdon
President, CSSA

Yun Mi has been selected as the CSSA Nationals Women's Relay Team
coach and Steve Burton for the Mens.  Thanks for all who volunteered,
the selected coaches are the result of a vote of the CSSA Board of
Directors.

Please, everyone, support these coaches as they work towards putting
together a good relay team that will represent our Association at
Nationals.

ALSO....

Who wants to be on the relay team, we will have Tryouts within the
next month and practices at the Laurel Meet.

Dennis

Hi folks a few Reminders and Notes

Anyone wishing to participate in the association relays at Nationals
need to let myself or David Kennedy know ASAP.

The Laurel meet is coming up in FEB, get registered early and make
sure your USS and Accociation Membership is up to date.

There are no practices in Charlotte on Jan 23, Feb 13 and 27th.

Workout hard, nationals are just around the corner.

Dennis Longdon
President CSSA

I have had no volunteers to coach the relay team, we need to pull
this together soon.  If any Chesapeake coach would like to volunteer
to coach the Relay team please let me know.  Also I need to know who
is interested in skating relays at ST Nationals.

For those going to LT Nationals, the entry forms are due soon, make
sure you get them in on time.  And the room reservations end even
before the registration is due, check the USS site for details.

For those going to ST Nationals  you should check out the USS site
for details on entry deadlines, hotel reservations etc.

Dennis Longdon

Hi folks, first I would like to solicit anything you would like to
send out in an association update.  I have some 400 e-mail addresses
inside of our footprint on my mailing list, so it is a good way to
get news out.

A couple of quick notes.

Charlotte NC - Sue Ellis Clinic this weekend, there are still a
couple of slots if you are interested.  Contact ssk8@...

Richmodn Va.  Dec 28 meet, See www.richmondspeedskating.com for more
info.

Junior Nationals - Chesapeake has a lot of skaters heading to Jr
Nationals next week, let me know who they are and how they do so I
can send out an update.

News, facts, tidbits, send them to me and I will send out an
association update.

Dennis

Richmond Ice Speedskating team will be hosting the Old Dominion Open
for Short Track Speedskating in Richmond this holiday season.

> Where:  Skate Nation Plus (www.skatenationplus.net)
>
> When:  Tuesday, December 28
>
> Start Time:  11am (warm-up on ice)
>
> Entry Fee:  $30

The race will be at a new location this year. the
rink is located in the west end of richmond.  it has excellent
facilities for dry land warm-up and spectator viewing from full
length bleachers or 2nd story balcony overlooking the ice.

Skaters will be grouped by ability and each skater
will have opportunity to participate in heats and finals of four
distances. relays will be available for all levels if time allows.

The race entry fee includes a free 90 minute skating
session with richmond speedskating team on monday night at 7:30pm.
pre-session off ice warm up begins at 6:15pm.

  I hope you will all elect to participate in this
  holiday race.

Hello folks,

Just a reminder that the Sue Ellis Clinic will be held on Dec 11-12th
2004. If you plan on attending please send in the forms at this time.
Or send me an e-mail, let me know you will be attending or will be
sending the forms in.

Thank you....

Hi folks, the meet season is upon us.  USS is doing a great job of
providing new online registration for many evens as well as doing a
great job of getting the applications on line for other meets.  Make
sure you renew your USS membership when it is coming close to
expiring, you will need it in order to skate practice at your clubs as
well as going to meets.  Slots for the Sue Ellis Clinic are going
fast, please register soon, I will be putting it up on the USS site on
Nov 15  to finish selling out any slots.   See our website under the
handouts link for the registration details.  www.eteamz.com/seissc
Remember the clinic has 6 hours of Ice time, this is a great mid
season tune up.

Ohio All Points Registration

If you are planning on going to the Ohio All Points this year the
registration is on line at the following link.  The Deadline to get it
out is upon us.

https://webpoint.usspeedskating.org/files/Event_PDFs/36_Event_RegForm.pdf

Transportation to Columbus

The Big Van will be running from Charlotte N.C. to Columbus on
Saturday, this is a Sunday Meet, and will be returning to Charlotte
and should be back around Midnight on Sunday.  Anyone who wants to
ride up from
Charlotte with me just let us know.  I am willing to pick someone up
along the way, but it has to be on my route.

This was a really good meet last year, and a chance to skate against
folks outside of our Association.

Workout Tips for the Competition Season:

All skaters should not be working more on skating specific exercises.
You should go into the maintenance mode for aerobic conditioning and
strength.
Lots of down-time, dry skating and exercises should be focused on ones
that are down in the skating position.
4.  Eat right and get your rest.  Muscles need fuel and rest to grow.
All the working out in the world will not make up for good nutrition
and sleep.

dl

This year we are going to dedicate approximately 2 of the 6 hours of
Ice time to practicing.  4 Hours of the Ice time will be the normal
instructional Ice time with Sue.  However, on Saturday we will spend
30 minutes of the 2 hour practice doing various practice routines,
doing plenty of Laps, Starts some corner work.  This workout should
help those who are doing meet preparation.  We will do this again at
the beginning of Ice time on Sunday, then the last hour of Ice on
Sunday will be
practice races where we will be timing.

Register soon, the clinic is filling up fast.

Registration form are at the following link:

http://eteamz.active.com/SEISSC/handouts/

For more about Sue Ellis check out her site.      www.ellisedge.com

Dennis

REGISTRATION for  SPEEDSKATING CLINIC,
SUSAN ELLIS, INSTRUCTOR
DECEMBER 11 & 12, 2004
SOUTH EAST I CE SPEED SKATING CLUB [SEISSC]

Here is the link you will need for forms and hotel infomation

www.eteamz.com/seissc    or

http://eteamz.active.com/SEISSC/handouts/index.cfm?cat=30249

http://eteamz.active.com/SEISSC/news/index.cfm?id=1359829&cat=0

Two day clinic: 6 hours of Ice Time; 10 hours of class room
instruction--  $165.00 per skater.

$50 Cancellation fee After Dec 1st.

[Make check payable to SEISSC]

Mail form & check(s) by Nov. 15th  to:  Pam Griffin 535 Banner Ave.,

Winston-Salem, NC 27127

Please let us know if you have any trouble downloading any infomation.

ssk8@...

Richmond has a Summer Camp from Aug 4-7, the 7th is actually a meet,
the cost of the Camp inlcudes the meet.

You can find the details on the USS Site.

http://www.usspeedskating.org/Development/CommonwealthGamesSpeedskati
ngCamp&Competition.pdf

You can also just attend the meet on the 7th, cost $25 entry fee. 10
am -7pm

Transportation from Charlotte - I will be driving my van up Saturday
morning, leaving my house at 6 am and returning to my house at
11pm.
So you don't even have to rent a hotel room.  If you want to spend
the Night in Charlotte, Friday, Saturday or both, let me know.

Coach

Sometimes as we are training we naturally gravitate to the exercises
we think have the greatest impact on the muscle groups we use for
our sport.

The problem is that we sometimes overtrain some muscles while
neglecting others.  We find it easy to understand the importance of
our push muscles, I would say that many skaters have great push
muscles, however, there are two main basic movements in push, one is
the actual push, the other is retracting the leg to put it into the
push position. You can have the fastest push in the world, if your
retraction time is slow, you will be sub optimal.

I put my two girls in a summer camp for sports fitness, they do a
lot of drills where they practice fast feet and a lot of drills
stepping or jumping over hurdles.  The change in all aspects of
their skating has been dramatic.

I was watching the Tour De France coverage and they were talking
about the diet that Lance follows, of interest was how much he
stressed empty calories.  If you only have a certain amount of
calories a day to take in, then make sure they contain the maximum
amount of vitamins and minerals. Calories from fresh fruits,
vegitables and grains are rich in these building blocks.   With
empty calories, like sugar, you get all the calories and none of the
fantastic side benefits.

Secondly he pointed out the fact that when you dehydrate your blood
gets thicker, this means you have to increase the heart rate to get
the same oxygen flow.  Keep hydrated to keep your heart rate down an
you will get the maximum from your workouts.

Pre season conditioning should be complete or near complete, your
emphasis now should be on general sports conditioning with a heavy
emphasis on core.

Now is a great time to increase your leg strength, emphasize
stretching in all your workouts.

Talk to your coach if you are not sure what you should be doing this
type of year.

Later Skater

Dateline Thailand

TJ, Vee Vongkovit  of the Chesapeake association was visiting family
in Thailand when his mother decided to take him to the local rink to
do a little skating, TJ dressed out in full skin suit, helmet and
such just to skate public session.  Impressed, after cutting the
ice, management gave TJ a few minutes of time on the Ice by himself
to do some laps.  The management used the PA system to describe what
TJ was doing, who he was et. al.  In essence he gave a speedskating
demonstration at the rink.  I think TJ, 7 years old, will probably
remember this for a while to come.

You never know, the next time he visits, there may be an actual speed
practice he can attend.

Its time to bolt your blades back on. Practice starts back up this
Sunday June 6th, please be there before 5pm or if you would like
extra instruction be there around 3pm. We will be back at Eastland
mall for the summer. We are working to move our practice else where
for the 2004-2005 session. More to come on that later. Hope everyone
enjoyed their time off.

Thank you
SEISSC

It's that time, it's time to start your training plan for 2004-5 in
earnest.  If you are not part of the SEISSC club check with your
coach, I am sure they have similar suggestions to helping you get
where you need to be.

SEISSC Club Coach commitment to Our Skaters

1.  Fitness Assessment - Each skater needs to come to my house at
least once a month for a fitness assessment, otherwise you don't
know if you are on track or not.
2.  1-on-1 Training Sessions - Set up regular or once in a while
sessions to do workouts with me, I make myself available, if you
have the desire, I'll make the time.  But don't expect great results
unless you can do it regularly and workout in between.
3.  Individual Training Plans - If you are 13 years or older you
need a personalized training plan.
4.  Mini Camps - See Schedule below.
5.  Skate Carrer Planning - If you are 14 or older you should start
thinking about your long term objectives.
6.  Group Training Sessions - Over the summer there will be group
dryland training starting at 2pm at Reedy Creek Park on the 2nd and
4th Sundays
of the Month.

What you should be doing.

1.  Make the decision to get in the best shape of your life this
year.
2.  Take advantage of club opportunities and other camps over the
summer.
3.  Skate at least twice a week, indoor, outdoor, wheels, Ice, speed
practice, public session or whatever.
4.  Attend at least 4 meets this year.
5.  Make sure you have the right equipment, jig, skates etc.
6.  Become mentally tough!   You must become fearless in your
approach to the sport, safe but fearless.
7.  Spend at least 10 hours per week working on your skating.

For you who are 2006 Olympic Hopefuls and eligible for Jr. Nationals
you only have 6 months to get ready, you have to start now, and
start hard.

This association shou have half of  the top 16 at Junior Nationals
this year, if you are not one of them it will only be because you
did not work hard enough, because everyone elibilbe can do it.

  "The will to win is important, but the will to prepare is
  vital."
  - Joe Paterno

You have to learn to love the journey, the workouts, pushing
yourself,and practices afterall, this sport is 98% preparation and
2% execution.  If you're not having fun, your're not doing it right.

Coach

Skaters, Start your Engines!!!

It's been 6 weeks since the end of the season and that means that it
is time to get back to work, not necessarily skating but laying the
ground work for next season.

I have broken down some suggestions by age group, also if you go to
the US Speedskating site you will find the first posting of the 2004-5
season schedule.  You can see where all the major meets are being held
and when they are.  Start marking your calendars.

Our rink time starts at 5pm taking the ice around 5:30-6:15 starting
on the first weekend in June.  $8 per person per session, all skaters
should start trying to make ice time.  Let me know if you want to come
to any of my mini-camps this summer.

It is time to start laying that cardio base that will take you into
next season.

14 years and older you need to be working up to  1-1.5 hours of mild
aerobic workouts 3 times a week, 45 minutes of running, 1 hours of
elliptical, stationary bike or stair stepper or a 2 hour bicycle ride.
  Your heart rate should be about 70% of MHR.  You should be doing lots
of stretching, twice a week you should be doing maintence weight
training and 3 times a week core strength and general exercises.

Skaters 11-13 should be doing 30-45 minutes of cardio 3 times a week
avoiding running more than once a week.  Your heart rate should be
about 70% of MHR.  You should be doing lots of stretching, twice a
week you should be doing light weight training and 3 times a week core
strength and general exercises.

10 and Younger, get out and play more, go to the park.  Ride you bike,
just stay busy, you have another month of active recovery.

Abe Lincoln was once asked if he had 6 hours to chop down a tree, how
would he do it?  He replied, I'd spend the first 4 hours sharpening
the Axe.  It's time to sharpen your axes for the long season ahead.
Just as Abe knew that preparation is the key to succes, you too must
prepare in order to achieve success.

Coach

• Off ice instruction to enhance on ice performance, including Techni-Cords Training
• Individual and group video analysis
• On ice technical instruction focusing on maximization of power and efficiency
• Tracks, Strategy, Tactics and Passing for Intermediate, Advanced and Masters groups
• One group per camp to allow for maximum individual attention, improvement, and focus
• All sessions led by Susan Ellis. In addition, highly qualified guest coaches will assist at each camp.
  

Novice   July 31 - Aug 2 
                      Bantam and up 
                      500m time - Male & Female < 1:15

 

Intermediate  Aug 3 - Aug 7 

  only 2            Midget and up 
 spots left          500m time - Male & Female< 1:00

Advanced      Aug 9 - Aug 14  
    only 2           Juvenile and up 
 spots left           500m time - Male < 0.50 Female < 0.52

 

Masters         Aug 16 - 20        

                     19 years and older

 

Go to http://www.ellismethod.net/Camps/summercamp.html for details and registration