Reminder:

No practice this Sunday or next:
January 28th & February 4th, 2007.

Extreme Ice has another activity that was previously scheduled for this
weekend.

Next week, I and some other skates will attend an Inline-to-Ice camp,
and will not be back before practice on Sunday afternoon.

Next practice is currently scheduled for February 11th, but it's best
to call and verify the time before you make the drive.


Howard (SEISSC)

Hello All,

Just a reminder that our next speed practice is January 7th, 2007 at
3:00pm.

Christmas & New Years Eve both fall on a Sunday so we have a break for
the next couple of weeks.

I'll be skating some public day sessions at Extreme Ice Center between
now and the next practice, so if you want to coordinate a meeting time
at the rink just send an email.

Wishing everyone a Merry Christmas and a Happy New Year!!

Warmest regards,
Howard (SEISSC)

Hello Skaters:

Please note some time changes for upcoming practices:

Sundays Nov. 12, 2006 practice will go from 5:30pm to 6:20pm.  This is
slightly later than our usual 3:00pm start time.

Sunday Nov. 26, 2006 - No practice this week due to the Thanksgiving
holiday and a local Inline meet.

Sunday Dec 24, 2006 - No practice this week due to Christmas holiday.

Sunday Dec 31, 2006 – TBD (To Be Determined) at a later date.

Warmest regards,

Howard Bratton (SEISSC)

Hello Speedskaters:

We still have ice-time at Extreme Ice Center Sundays at 3:00pm!

If you're considering skating this season, I'm encouraging you to
come out and get started.  The first two sessions went reasonably
well and we would like to keep this time slot for the remainder of
the season.  Our best opportunity to ensure our place is to have a
good showing at practice.

Therefore, I'm looking forward to seeing you this Sunday - Oct. 22,
2006 at 3:00pm at:

The Extreme Ice Center
4705 Indian Trail-Fairview Road
Indian Trail, NC 28079
Phone: 704-882-1830
www.xicenter.com

Best Regards,

Howard (SEISSC)
ssk8nc@...

Hello everyone!!

Just a reminder:

We have ice time at Extreme Ice Center on this Sunday Oct. 8, 2006.
Ice time begins at 3:00pm sharp. Come early and participate in dry
land exercises (2:15pm) to warm up and be ready to skate at 3:00p.
The cost is $10.00 for about and hour of ice.  The facility is
excellent.  You won't be disappointed.

We should see lots of new faces for this first session and hopefully
some that will stay with us for the season.

If you need help with boots or blades, be sure to come extra early.

Best regards,
Howard (SEISSC)

The Extreme Ice Center
4705 Indian Trail-Fairview Road
Indian Trail, NC 28079
Phone: 704-882-1830
www.xicenter.com

"Howard Bratton" <ssk8nc@...> Will be the new coach.

Hi Everyone:

Our last email distribution indicated that we were trying to procure
ice time at the new Extreme Ice Center skating rink.  Well it's a done
deal!!

Make sure you get there early to participate in dry land.  It's a good
warm-up before skating and helps build skating muscles vital to
improving speed.

The Extreme Ice staff has been very gracious in working with us and
has allowed us to start the season with an introductory rate.  This
should help the club curry interest and build membership.  Please
spread the word and bring a friend to the opening session.

We currently have time scheduled starting
Sunday October 8th, 2006 from 2:15 – 4:00pm!  This includes:

Dry land training:            2:15 to 2:45pm
Ice Time:                    3:00 to 3:50pm
Cost:                           $10.00 (Introductory rate)

If you are new ice and want to skate practice, you need to have the
following clothing items to meet USS safety guidelines:

Long Sleeve shirt
Long pants (not loose, snug fitting)
Gloves
Helmet (closed type)
Knee pads (Volley Ball type ok)
Shin guards (Soccer type ok)
Neck guard (Hockey type ok)
Eye protection (optional)

Bring your speed skates and blades.  Not sure what blades will be
available at this first practice so if you have your own, it's best to
bring them.

Inline skaters can use your inline boot. They should fit the typical
ice blade with no problem.  If you are not sure of your setup, email
me and I'll try to help.

The crash pads still need to be moved from the Eastland Mall.  If you
help out anytime this weekend (9-30) or next Saturday (10-7) please
let me know.  I'll get the truck but I need a few people to help.  We
cannot practice without them!

I will also have some advertising material to distribute to local
skating facilities, YMCA's  and elsewhere.  If you would like to help
distribute them, contact me.

Let me know if you have any questions or concerns.
Hope to see you all at Extreme Ice Center.

Best regards,
Howard  (SEISSC)

Hi Folks, good news for this year, prices are down.  The Ice Rink at
Eastland Mall will go under new management as of September 1st, they
have agreed to sponsor a speed session at the rink on Sundays at 5:15
PM, it will be 1 hour of Ice time at no obligation to the club, the
session fee will be $15, pay at the door.  The rink will take over the
maintenance of the Mats, however, the skaters will still need to be
there early to help put the Mats out and take them down at the end.

Because it is a rink sponsored event, no club membership is required,
however, the rink will require you to sign a Waiver and have an
amateur athletic card before participating.  The rink will also
promote the speed sessions and they are putting down new Ice and
repairing the infrastructure after next Sunday so it should be a much
better skating surface.  The new management has plans to paint and
spruce up the place as well.  These session may or may not be coached,
I am sure that some of the regular speed skaters will be glad to
provide some tips on speedskaters for new comers.

Jimmy Jang, US National Team Coach for USS has offered to come down
and run a clinic in Charlotte at the rink for no charge, this is
something that needs to be coordinated, however, the new rink
management is willing to help work this out.  Jimmy has also let it be
know that under the new agreement between USS and USARS that he is
looking to recruit inline speed skaters when he visits places like
Charlotte.

Looking for coaches, if anyone would like to volunteer to coach and
pursue their USS certification there is an opportunity to become the
coach at Eastland, as many of you know I have had a lot of back issues
as a result I regret that I will not be able to continue coaching
going forward.  I will try to make sessions short term but long term a
new coach needs to be recruited.  When I am there I will gladly
provide input to any skater's attending.

Coach

Virginia Commonwealth Games 2006
Speedskating Camp
Friday - Thursday • August 4-10, 2006
Camp held at Ice Zone (Richmond, VA) price of $295 includes:
* Free coaching from world renown Korean National Team Coach - Jaesu Chun
Skaters & train with Elite & Olympic team skaters - an event you will
never forget
* Two ice sessions each day ( 21 hours)
* Two dry land sessions each day (21 hours)
* Free meals each day of camp
* Free BBQ Socials (Friday,Sunday); Free Laser Tag (Tuesday)
* Free Awards Banquet at Richmond Sailing Club (Wednesday)
* Free entry to compete in Short Track Competition on Saturday
(You do not have to be in the camp to skate in the Competition)
* Camp & Compeition designed for all ages and skating abilities
Three or seven day camp option - Inquire Today
Speedskating Competition Saturday
August 5, 2006
* Open meet sanctioned by Chesapeake Speedskating Assoc.
* Gold, Silver & Bronze medals awarded to each group
* Held at Skate Nation (Richmond,VA) - Includes Free Commonwealth
Games T-shirt
Contact: Richmond Ice Zone (p) 804-378-7465 or
e-mail: steve@...
www.richmondspeedskating.com
Sponsored by: Richmond Speedskating Club
Address: 13707 Beechwood Point Road, Midlothian, VA 23112
Email: steve@... Phone: 804-378-7465
August 4-10, 2006
RE: Premiere Speedskating Training Event
Dear Speedskating Enthusiast:
This is an invitation to start your season off right with a unique
training camp and competition
for Speedskating on August 4-10, 2006. The event includes a 3-day or
7-day camp and
an open competition on Saturday, Aug 5. The camp will progress over 7
days from
basic technical skills to high level racing tactics. You decide to
stay 3 days or 7 based on your needs.
Jaesu Chun, world renown South Korean National Team Coach, will be
your Coach at the camp.
We also will have daily participation by the elite US National and
Olympic Team skaters.
Their involvement is inspirational; skaters of all ages enjoy training
on the ice with elite skaters.
The Camp is limited to the first 30 skaters to apply so make your
commitment early.
The Commonwealth Games are a long-standing sports tradition and are
recognized by the US
Olympic Committee and VA Amateur Sports. We expect 100 skaters at the
competition this year
For the fourth consecutive year the Richmond Speedskating Club is
hosting the Short Track
Speedskating venue at the Skate Nation Plus. The competition will
include many of the top
speedskaters in the country. The event is in Richmond, VA. We offer
the only short track
speedskating competition in the summer and it is a great way to set
your baseline performance.
Then compare with your end of year to assess the benefits of your
training program. We hope that
your club will send someone to carry back the excellent training
program presented here.
We encourage participation at all ages and abilities. It is our hope
that you will want to
participate in one of the premier training events in the country for
Speedskating. August is a
great time for your family to visit Virginia as we are less than 2
hours from VA Beach or
Washington, DC; and less than one hour from Colonial Williamsburg or
Sky Line Drive.
To learn more contact me at your convenience.
Cordially,
Stephen A. Burton
Director, Virginia Speedskating Program
Commonwealth Games Speed Skating Camp
ENTRY APPLICATION & WAIVER
Camper: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Camper: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Camper: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Camper: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Camper: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
PARTICIPATION AGREEMENT & WAIVER
Please accept this to acknowledge my and/or my/our minor child(ren)'s
voluntary participation in the VA
Commonwealth Games Camp as indicated above as a Member(s) of the
________________
Speedskating Association for the 2006-2007 season. I/we understand,
accept and acknowledge that
speedskating is an inherently dangerous sport that may result in
serious bodily injury including paralysis
or death, and I/we knowingly and freely assume those risks. In
consideration of the acceptance of this
application, I/we hereby, myself/ourselves, and for my/our heirs,
executors, administrators and assigns,
waive and release any and all claims for damages against the
Association, any of its member clubs, and
any of their officers, officials, volunteers, sponsors, agents,
representatives, successors or assigns, for any
injuries that may be sustained as a result of participation in
Association or Member Club activities. I/we
acknowledge that I/we have read and understand this participation
agreement, and accept its terms freely
and voluntarily. I/we also represent that I/we am/are a member of US
Speedskating and agree to abide by the rules
of US Speedskating and the Richmond Speedskating Club in this competition.
_______________________________________________________
Adult Member [and/or Parent or Guardian of Child Member(s)]
_____________ _______________________________________________________
Date Adult Member
Camp Entry Fee (Saturday competition is free for all camp participants
- ask about club multi-member discount)
Individual(s): _____ @ $295 Family Cap: $700
TOTAL (Make check payable to "Richmond Speedskating Club") $
_______________
Mail to: Steve Burton, 13707 Beechwood Point Road, Midlothian, VA 23112
Commonwealth Games Speed Skating Competition
ENTRY APPLICATION & WAIVER
Competitor: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Competitor: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Competitor: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Competitor: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
Competitor: ______________ _______ _________ _________ _________
Name US Speedskating ge Birthdate 500m time A
Membership #
PARTICIPATION AGREEMENT & WAIVER
Please accept this to acknowledge my and/or my/our minor child(ren)'s
voluntary participation in the VA
Commonwealth Games Competition as indicated above as a Member(s) of
the ________________
Speedskating Association for the 2006-2007 season. I/we understand,
accept and acknowledge that
speedskating is an inherently dangerous sport that may result in
serious bodily injury including paralysis
or death, and I/we knowingly and freely assume those risks. In
consideration of the acceptance of this
application, I/we hereby, myself/ourselves, and for my/our heirs,
executors, administrators and assigns,
waive and release any and all claims for damages against the
Association, any of its member clubs, and
any of their officers, officials, volunteers, sponsors, agents,
representatives, successors or assigns, for any
injuries that may be sustained as a result of participation in
Association or Member Club activities. I/we
acknowledge that I/we have read and understand this participation
agreement, and accept its terms freely
and voluntarily. I/we also represent that I/we am/are a member of US
Speedskating and agree to abide by the rules
of US Speedskating and the Richmond Speedskating Club in this competition.
_______________________________________________________
Adult Member [and/or Parent or Guardian of Child Member(s)]
_____________ _______________________________________________________
Date Adult Member
Competition Only Entry Fee (Competition is free for Commonwealth Games
camp participants)
Individual(s): _____ @ $30 OR Family Cap: $75
TOTAL (Make check payable to "Richmond Speedskating Club") $
_______________
Mail to: Steve Burton, 13707 Beechwood Point Road, Midlothian, VA 23112

The manager just realized they are closed on Easter and that is was
the first power and speed, now we are starting on April 23.

Later skater
Coach

Hi Folks, I know that the e-mails have been a little scarce this year,
however, the seasons is now beginning in earnest and I am getting back
into the swing of things.

Practice is still at 5:15 on Sundays and goes for 1:15.  If anyone
would
like some extra coach time, I am still willing to work with you during
session before practice.  The Sunday afternoon session now starts
around
2pm but check with the rink before you go down to make sure there is a
session.  During session we can work on various drills to help with
control and balance, sometimes you can turn some pretty good slow laps
if
there are not too many skaters there.

There is also a long session on Saturday from 10AM to 8PM  I am going
to
start going down there with Dallas, we will probably try to be there
when
it opens at 10 AM, if you would like some extra Ice time, that could be
a
good alternative.

Right Now the Meets we plan to attend are as follows:

Jan 8th  St Louis
Feb 11th  Laurel MD
Mar 4 -5th  St Louis Silver Skates
Mar 16th  ST Nationals in Madison WI


Dec 4th Practice will start at 5:30 and on December 25th there is no
practice.

Meet Update

Dallas took 1st in the 1000 and 2nd in the 500 but DQed in 2 of her
races
in Cleveland so she finished 4th overall.  All in all she had a very
good
meet, she set personal bests in both distances.

Robert did a great time trial at ST Junior Nationals, he was 11th in
the
Time trial also setting a personal best for the time trial and several
distances.


Now is the time to start the final phases of your training for the
year.
Training now should be focused on skating specific exercises and
exercises
that work on your skating power systems.  If anyone needs to sit down
and
work on a training plan, just let me know.

A commercial on TV has an interesting line in it.  " The man who
believes
he can and the man who believes he can't are both right!  Which one are
you?"

Later Skaters
Dennis

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....