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The Utah Nordic Alliance Volume XIV No.4 January 2004

Lange andLoomisLead Out The first race of theTimberland Wasatch Citizens Series took place on a ribbon of artificial snow at SoldierHollow. Similar to last year when ascarcity of snow required a modifiedcourse, this year racers completedfour laps classical style on a short-ened course. Scott Loomis doublepoled his way to victory in theOpen Men’s division in a warm upfor his third place finish in theSuper Tour on Sunday. Lori Langewas the fastest women of the daypassing scores of skiers as shecharged from the back of the fielddue to the wave starting order. Withwarm weather and a fast track, therewere clusters of skiers before thestart using propane torches to warmin klister. A few veteran skiers optedfor waxless skis which performedwell on this day.

Men’s Division winners includedScott Loomis, (Open) Tom Leake,Scott Johnson, Eric Pardyjak, RandyAnderson, Don Pollari, TorbjornKarlsen, Pat McEwen, Ray Groth,Richard Groth, Jock Glidden, LeakeAddison, Ben Page, Andrew Putt,Andy Moore, and Garrett Bullough,Women’s Division winners includedRoxanne Toly, (Open), SusanHallenberg, Lori Lange, KirstenWhetstone, Debbie Wagner,

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Season’s Greetings!New Year’s Resolutions Many of us start each year with a list of worthygoals and New Year’s Resolutions. A number of arti-cles in this issue can assist you with achieving yourgoals. Local personal coach and nordic racer,Robynn Masters writes about ways to make Januarymore than just a month to recover fromoverindulging during the holidays. Follow her sug-gestions and you will start the year off right.

Getting MotivatedBack of the Pack author David Susong shares with us his personal musingsabout motivation within his own household for training and skiing. Againthis month his words hit home for many of us. For a motivational boost it ishard to top the article by Tony Semerad who shared his initiation to nordictraining in the September issue. This issue he has a follow-up piece, theToughest Distance, where he contributes his thoughts and feelings of his firstrace experience.

Waxing MysteriesFor many of us waxing is a ritual of mixed part superstition, part folklore, andpart muddled understanding gleaned from the brief instructions printed onthe back of the wax carton. In Wax Myths by Tom Noaker I finally learned away to simplify my race waxing strategy. All I need to do is to follow theadvice on the waxing hotline and then show up for some final words of advicefrom the yellow Toko tent near the starting area. At this time of the year any-thing I can do to simplify my life and enhance my skiing experience is morethan welcome.

Comments WelcomeSubmissions, photos, and high resolution digital pictures are needed through-out the season. Direct your questions, concerns, and comments to me atbruceschroeder@yahoo.com.

2 0 0 3 - 2 0 0 4 O F F I C E R S

PRESIDENTDavid Susong. . . . . . . . . . . . . . . . . . . . . . 435-615-2726VICE PRESIDENTChris Tietze . . . . . . . . . . . . . . . . . . . . . . . . 801-277-3664CO-SECRETARYCharlie Coltrain . . . . . . . . . . . . . . . . . . . . 801-485-9209Chris Magerl . . . . . . . . . . . . . . . . . . . . . . . 801-595-8293TREASURERSusan Hallenberg

BOARD OF DIRECTORSChris Cline . . . . . . . . . . . . . . . . . . . . . . . . . 801-467-7020Jim Haisley . . . . . . . . . . . . . . . . . . . . . . . . 801-467-3493Richard Hodges. . . . . . . . . . . . . . . . . . . . 801-538-5804Barry Makarewicz . . . . . . . . . . . . . . . . . . 801-485-7568Tim Metos . . . . . . . . . . . . . . . . . . . . . . . . . 801-533-8671Robert Myers . . . . . . . . . . . . . . . . . . . . . . 801-466-3292Bruce Schroeder . . . . . . . . . . . . . . . . . . . 801-467-7748

ADVISORSJohn Aalberg . . . . . . . . . . . . . . . . . . . . . . 435-658-1046Dave Hanscom . . . . . . . . . . . . . . . . . . . . 435-649-3213Ernie Page . . . . . . . . . . . . . . . . . . . . . . . . . 801-277-7999

TUNA NEWS EDITORIAL STAFFBruce Schroeder, EditorBrian Alm, Kurt Dudley, Ron Sawdey, David Susong,

TUNA NEWS / DEPARTMENTSRace Results . . . . . . . . . . . . . . . . . . . . . . . . . Kurt DudleyMembership Promotion . . . . . . . . . . . . Robert MyersYurt News . . . . . . . . . . . . . . . . . . . . . . . Charlie ColtrainTour of the Month . . . . . . . . . . . . . . . . Dave HanscomYouth Program . . . . . . . . . . . . . . . . . . . . John CallahanDesign & Production . . . . . . . . . . . . . . Elmore Design

elmore@aros.netPrinting & Mailing. . . . . . . . . . . . . . . Moench Printing

TUNA NEWS / CONTRIBUTORSDave Hanscom, Bruce Schroeder, David Susong,Robert Myers, John Aalberg,Tony Semerad,Erik Stange, Cory Smith

PHOTO CREDITSBruce Schroeder, Kurt Dudley, Gary Fladmoe, DougTharp, Dan Miller

ADVERTISINGPAULA BELL . . . . . . . . . . . . . . . . . . . . . 888-209-0230 pbell@sisna.com

DEADLINE IS THE 1ST OF EACH MONTHArticles, race listings, photographs and artwork are welcome,but TUNA News assumes no responsibility for loss or damage.Material sent on disk or email is especially welcome. Classifiedads are free to TUNA members. A $5 donation is required fornonmembers’ classified ads for up to 20 words; 20¢ per wordover the first 20 words. Send to TUNA News, PO Box 9008, SaltLake City, UT 84109-0008.

email: tuna@utahnordic.comvoice: 801-461-9000TUNA News, PO Box 9008Salt Lake City, UT 84109-0008

The Utah Nordic Alliance(TUNA) is a nonprofit organi-zation which supportsNordic skiing in all its forms

in the state of Utah.The cluboffers its members discounts

on equipment and ski passes at par-ticipating local merchants, as well as discounts onraces and social events. Members also receive TUNANews which is published seven times a year. Annualmembership runs Sept. 1 thru Sept. 1.

www.utahnordic.com

JANUARY 2004 C O N T E N T SLange and Loomis Lead Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Track Racing News . . . . . . . . . . . . . . . . . . . . . . . . . . . by Dave Hanscom . . . . . . . . . . . . . . . . . . . . .3

TUNA Thanksgiving in West Yellowstone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

Wasatch Citizens Race #1 Results . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

January Metabolism Booster Month. . . . . . . . . . by Robynn Masters . . . . . . . . . . . . . . . . . . . .8Back of the Pack, Motivation: Where Does It Come From? Where Does It Go? . . . . . . . . .10

by David Susong

TUNA Kids Programs at a Glance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

The Toughest Distance . . . . . . . . . . . . . . . . . . . . . . . by Tony Semerad . . . . . . . . . . . . . . . . . . . . .12

Wax Tips and Myths . . . . . . . . . . . . . . . . . . . . . . . . . . by Tom Noaker . . . . . . . . . . . . . . . . . . . . . . .13

In Praise of Millcreek . . . . . . . . . . . . . . . . . . . . . . . . . by Ron Sawdey . . . . . . . . . . . . . . . . . . . . . . .15

TUNA Master Skiers Testing their Capacity . . . . by John Aalberg . . . . . . . . . . . . . . . . . . . . . .16

Bryce Canyon Winter Festival . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Youth Win Out Over Experience,Tuna Relay Results . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18-19

Wasatch 100 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

The Potato Cup is back!. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

2003/2004 Race Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22-23

Introductory Skiing Clinics Scheduled at Mountain Dell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

Once again, we got our hopesup too early. As I write this inearly December, Mountain Dellhas melted off, White Pine hasspring skiing on 4 inches ofreally hard snow, and the Nor-Am races at Soldier Hollow are

scheduled to be many laps around a 3-kilometer loop. Butat least we’re skiing! And winter is surely right around thecorner.

Timberland Wasatch Citizens SeriesBy the time you read this, we will have completed twoTimberland Wasatch Citizens Series races. The next twoWCS events will be in January this year. The first of theseis a 10-kilometer classical technique race at Sundance onJanuary 10. Please remember that parking is limited there,so you need to car pool as much as possible.

The other January WCS race is a 10K skate at MountainDell on the 31st, with prizes compliments of Kirkham’sOutdoor Products. We’ll have lunch in the club houseafterwards, thanks to a generous donation by KellyMilligan’s MidValley Animal Clinic. (Yes, they’re providinglunch at TWO races this year, not just one!)

S’PLORE Wasatch OverlandI spoke too soon. The Overland has risen from the ashes.As you may have read in the Salt Lake Tribune, thelandowner relented and decided to allow this S’PLOREfundraising event to happen after all.

What you didn’t read in the Tribune, however, is that itwas cancelled a second time, and then re-revived. After anexasperating day that included encounters with three dif-ferent rude cross country skiing trespassers, the landownerreached the end of his rope and called it off again. CharlieSturgis was able to negotiate a change-of-mind, but withthe understanding that this absolutely and positively willbe the last time the event happens. So if you have fondmemories of the Overland, don’t miss it this year!

There’s a lesson to be learned from this situation. We allneed to think about of the difference between a “right”and a “privilege”. People have a right to privacy in theirown back yards, and if we respect their property rights,we’re much more likely to be granted the privilege ofusing that property. If too many people abuse that privi-lege, we all lose.

Another example of this problem is also near and dearto my heart. People have been trespassing on private prop-erty by parking in the Saint Mary’s Catholic Churchparking lot and climbing over the fence to ski at the farmin Park City. The owner of the land adjacent to the churchhas been kind enough to allow us to open the fence andconduct one race a year from the church. If we lose that

privilege, we won’t be able to hold our event at the farm.In addition, that same landowner has been allowingWhite Pine to groom a large loop on his property. He willalso revoke that privilege if the trespassing doesn’t stop.

It appears to be too late for the Overland, but it’s not toolate for the farm. If you’re one of the trespassers, pleasestop! If you’re skiing at the farm and you see someoneclimbing over one of the fences at the north end of thetrack, please explain to them that they are jeopardizingeveryone’s skiing in that area.

Wild Rose Fun RacesOn a more pleasant note, Tim Metos will host his FunRaces on five consecutive Tuesday evenings again this win-ter. They’re at Mountain Dell at 4:30 pm on Jan 13, Jan 20, Jan 27, Feb 3, and Feb 10. Distance for these eventsis 5 kilometers, technique is your choice, and entry fee isminimal. Call Tim Metos at 533-8671 for weekly details.

Other EventsThe folks at Mink Creek, Idaho, would like to invite Utahcross country skiers to join them for their annual PotatoCup race on Saturday, January 24. They will have 15K and5K skate races starting at 11:00. They’re about 20 minutessouth of Pocatello, which is just a couple of hours fromSalt Lake City, so this might be a good alternative for thosewho prefer a flatter course than that of the WasatchOverland. You can register online or day of race. Get moreinfo at www.pokeyxc.org.

Finally, the Boulder Mountain Tour will occupy its usualcalendar location on the first Saturday of February. Thisdelightful 30K skate will start at 10:00 on February 7. Goto www.bouldermountaintour.com for details. ◆

january 2004 page 3

www.utahnordic.com

Track Racing News — January 2004by Dave Hanscom

Located just 2 miles fromSoldier Hollow, 2002 Winter Olympic

Biathlon/Cross Country VenueOffering Inclusive Ski Packages,

12 km XC Ski Area, 2 Restaurants,Lodging, Resort Spa, Hot Springs,

Scuba Diving & Much More!AAA ◆◆◆◆

700 North Homestead Drive, Midway, Utah 84049435.654.1102/800.327.7220 / Fax 435.654.5087

www.homesteadresort.com

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Nancy Fichter, Marit Glenne, AnnWennerlund, Megan Olpin, KirstenStray-Gundersen, Elizabeth Guiney,Lisa Palomaki, and Katie Milligan-Susong.

After race director Dave Hanscomannounced the results a fabulousprize drawing was held to distributethe many gifts provided by racesponsors. In addition to the prizedrawing every racer received a $10Gift Certificate good with a purchaseat Wild Rose Mountain Sports.Lunch was provided by KellyMilligan and the Midvalley AnimalClinic. The next Wasatch CitizensSeries Race will be the 15K skate atWhite Pine, January 3, 2004. ◆

january 2004 page 5

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The Utah Nordic Alliance Thanksgiving dinner potluck tra-dition continued this year with a new and perhapsdifficult to beat twist. It wasn’t Chris Magerl's pumpkinhomebrew or the small fireworks display, or the deliciouscollection of sweet potato dishes that made this yearsparty the most notable in history. The side dishes were sogood that I thought I was at a mid western Lutheran gath-ering with Garrison Keillor. All of that was great!

Thanks to Barry Makarewicz’s gentle coaxing and con-nections, TUNA hosted and broke bread with WorldChampion and Olympic Gold medalist Thomas Alsgaard.Yep, the tall guy was at our dinner. You might rememberhis exploits from the SLC Olympic Games 4x10 km relaywhere he dueled Christian Zorzi on Hermod’s Hill atSoldier Hollow or the first ever tie for Silver in Olympiccross country skiing history with countryman Frode Estilwhich someday may be elevated to a Gold if the IOC everremoves all of cheater Johan Muhlegg's medals. Thomas'ssponsors Madsus and Toko were responsible for bringinghim to Montana and Barry planted the bug that got himto our gig.

Current TUNA Board member Susan Hallenberg orga-nized the event at a local community church and around100 of the skiing faithful descended to partake and givethanks for the great friendships, plentiful food, free flow-ing drink, and the best snow conditions I have seen in the

many years of travelingto “West” for early sea-son skiing. The skiingconditions were superbfor classic skiing withcold consistent tempera-tures. The room rates arearound $50 per nightand that often includesan indoor heated pooland hot tub!

Aside from the excel-lent skiing, there wassome racing going on aswell. TUNA’s pride,Wendy Wagner won the10 KM classic race on abeautiful sunny morningand then a week later atSoldier Hollow, she set anew World Record in the100 meter sprint event.WOW!! ◆

TUNA Thanksgiving in West Yellowstone

by Kurt Dudley

Dave Wagner, Ernie Page, and Olympic Gold Medalist ThomasAlsgaard share good food and stories Thanksgiving Day.

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Class: MO - Men Open 10 km 1 531 Scott Loomis . . . . . 25:53.3. . . . . 02 410 Barry Makarewicz . . 27:41.5. . . . . +1:48.23 400 Petr Jakl . . . . . . . . 28:53.9. . . . . +3:00.64 501 Steve Cook . . . . . . 29:12.8. . . . . +3:19.55 430 Jason Travis. . . . . . 29:20.0. . . . . +3:26.76 552 Chaz Langelier . . . . 30:39.0. . . . . +4:45.77 543 Doug Driessen . . . . 31:58.5. . . . . +6:05.2

Class: MS2 - Men 25-29 10 km1 507 Scott Johnson . . . . 32:27.8. . . . . 02 554 Tyler Jiles . . . . . . . 32:46.9. . . . . +19.1

Class: MM1 - Men 30-34 10 km1 537 Eric Pardyjak . . . . . 34:42.8. . . . . 02 553 Jeff Bauer . . . . . . . 41:15.8. . . . . +6:33.0

3 433 Steve Pushka . . . . . . . . . 48:04.4. . . . . +13:21.6Class: MM2 - Men 35-39 10 km

1 555 Randy Anderson . . . 32:36.5. . . . . 02 503 Scott Nielson . . . . . 32:48.1. . . . . 11.63 416 Stuart Kremzner . . . 33:54.7. . . . . +1:18.24 533 David Gontrum . . . . 39:23.8. . . . . +6:47.35 518 Kevin Moore. . . . . . 55:07.4. . . . . +22:30.9

Class: MM3 - Men 40-44 10 km1 524 Don Pollari . . . . . . 31:05.3. . . . . 02 522 Jeff Minnema. . . . . 34:34.3. . . . . +3:29.03 439 Don DeBlieux . . . . . 34:46.5. . . . . +3:41.24 413 David Hill . . . . . . . 35:02.3. . . . . +3:57.05 403 Ken Stone . . . . . . . 35:23.3. . . . . +4:18.06 441 David Susong . . . . . 36:35.1. . . . . +5:29.87 423 Larry Bray . . . . . . . 36:38.9. . . . . +5:33.68 429 Michael Weglarz . . . 37:03.5. . . . . +5:58.29 511 Rob Lang. . . . . . . . 38:45.7. . . . . +7:40.4

10 421 Chris Magerl. . . . . . 39:13.7. . . . . +8:08.411 418 Jim Kearns . . . . . . 48:41.6. . . . . +17:36.3

500 Dan Lowell . . . . . . DNF . . . . . . . 542 Patrick Putt . . . . . . DNF . . . . . . .

Class: MM4 - Men 45-49 10 km1 556 Torbjorn Karlsen . . . 28:24.2. . . . . 02 525 Gordon Lange. . . . . 29:36.7. . . . . +1:12.53 513 Todd Henneman . . . 31:31.9. . . . . +3:07.74 529 Sam Wolfe . . . . . . . 31:59.4. . . . . +3:35.25 539 Jordan Swenson . . . 33:24.9. . . . . +5:00.76 520 Keith Harrington . . 34:00.5. . . . . +5:36.37 431 Richard Bullough . . 34:36.9. . . . . +6:12.78 506 Bill Hokanson . . . . 35:13.1. . . . . +6:48.99 411 R.J. Guiney . . . . . . 35:27.7. . . . . +7:03.5

10 536 Jim Haisley . . . . . . 38:24.9. . . . . +10:00.711 425 Bill Pederson . . . . . 38:32.5. . . . . +10:08.312 527 Cullen Battle . . . . . 38:41.2. . . . . +10:17.013 528 Arne Hultquist . . . . 40:51.3. . . . . +12:27.114 526 Craig Williams . . . . 46:45.8. . . . . +18:21.615 419 Dean Huber . . . . . . 47:48.1. . . . . +19:23.9Class: MM5 - Men 50-54 10 km

1 504 Patrick McEwen . . . 35:09.0. . . . . 02 401 Bill Stenquist. . . . . 37:17.3. . . . . +2:08.33 436 Kevin Murphy. . . . . 37:39.0. . . . . +2:30.04 412 Chris Tietze . . . . . . 40:21.9. . . . . +5:12.95 424 Bruce Schroeder . . . 44:21.3. . . . . +9:12.36 404 Kurt Dudley . . . . . . 47:45.3. . . . . +12:36.3

Class: MM6 - Men 55-59 10 km1 515 Ray Groth . . . . . . . 37:40.2. . . . . 02 434 Gary Fichter . . . . . . 48:02.3. . . . . +10:22.1

Class: MM7 - Men 60-64 5km1 402 Richard Groth. . . . . 17:16.5. . . . . 02 407 David Wagner. . . . . 18:51.9. . . . . +1:35.4

Class: MM8 - Men 65-69 5 km1 538 Jock Glidden . . . . . 19:26.7. . . . . 02 414 Steve Swanson . . . . 21:22.4. . . . . +1:55.73 417 Bob Irvine. . . . . . . 25:40.6. . . . . +6:13.94 544 John Phelps. . . . . . 28:24.0. . . . . +8:57.3

Class: MN - Men Novice 5 km1 550 Tom Leake . . . . . . . 25:30.3. . . . . 02 427 Ted Palomaki . . . . . 25:34.4. . . . . 4.13 510 Brian Alm . . . . . . . 25:53.4. . . . . 23.14 437 Drew Doll . . . . . . . 26:52.2. . . . . +1:21.95 517 Jeff Jiles. . . . . . . . 27:53.3. . . . . +2:23.06 532 David Jones . . . . . . 28:26.6. . . . . +2:56.37 420 Paul Ries . . . . . . . . 28:42.0. . . . . +3:11.78 502 Tony Semerad. . . . . 34:46.5. . . . . +9:16.29 545 Bill Dewey . . . . . . . 37:48.6. . . . . +12:18.3

10 509 Brent Alm . . . . . . . 38:41.7. . . . . +13:11.4Class: MJ1 - Men 16-17 10 km

1 549 Addison Leake . . . . 22:31.3. . . . . 0Class: MJ2 - Men 14-15 5 km

1 390 Ben Page. . . . . . . . 15:04.0. . . . . 02 396 Graham Stromberg . 15:55.7. . . . . 40.33 392 Daniel Guiney . . . . 17:02.8. . . . . +1:47.44 386 Brent Bullock. . . . . 17:11.3. . . . . +1:55.95 388 Tyler Harvey. . . . . . 17:11.8. . . . . +1:56.46 398 Christian Tallman . . 17:17.0. . . . . +2:01.67 397 Craig Merrill . . . . . . 20:58.9. . . . . +5:43.58 395 Jake Ries. . . . . . . . 26:03.3. . . . . +10:47.9

Class: MJ3 - Men 12-13 2.5 km1 377 Andrew Putt . . . . . 7:56.6 . . . . . 02 371 Logan Jones . . . . . 8:01.1 . . . . . 4.53 369 Ben Lepley . . . . . . 8:30.1 . . . . . 33.54 368 Kjell Stray-Gundersen . 8:42.1 . . . . . 45.55 367 Peter Lowell. . . . . . 8:50:8 . . . . . 54.26 376 Tanner Putt . . . . . . 8:58.4 . . . . . +1:01.87 374 Carson Bray . . . . . . 10:16.5. . . . . +2:19.98 375 Ross Palomaki . . . . 12:14.8. . . . . +4:18.29 366 Curtis Duke . . . . . . 15:09.2. . . . . +7:12.6

10 372 Michael Jones . . . . 16:09.6. . . . . +8:13.011 373 Nick Erickson . . . . . 16:18.5. . . . . +8:21.9Class: MJ4 - Men 10-11 2km

1 346 Sten Stray-Gundersen. 8:45.3 . . . . . 02 351 Christopher Putt. . . 9:12.0 . . . . . 26.7

Class: MJ5 - Men 8-9 1 km1 333 Garrett Bullough. . . 4:32.0 . . . . . 02 331 Isaac Rogers . . . . . 5:41.3 . . . . . +1:09.33 330 Nathan Makarewicz . 5:51.5 . . . . . +1:19.54 329 Andy Moore . . . . . . 6:23.1 . . . . . +1:51.15 328 Riley Makarewicz . . 6:42.0 . . . . . +2:10.06 303 Gunnar Stray-Gundersen . 6:42.5 . . . . . +2:10.57 332 Hayden Hatch . . . . 6:49.3 . . . . . +2:17.38 326 Karsten Hokanson. . 8:10.7 . . . . . +3:38.7

300 Ian Lowell . . . . . . . DNF . . . . . . . Class: MJ6 - Men 1-7 0.5 km

301 Tanner Liljenquist. . NO . . . . . . . . TIME302 Kyler Alm . . . . . . . NO . . . . . . . . TIME304 Peter Dudley . . . . . NO . . . . . . . . TIME306 Wilson Battle . . . . . NO . . . . . . . . TIME307 Michael Kearns . . . . NO . . . . . . . . TIME334 Noah Putt . . . . . . . NO . . . . . . . . TIME

Class: WO - Women Open 10 km1 508 Roxanne Toly . . . . . 37:32.1. . . . . 0

440 Kelly Milligan . . . . . . . . . DNF . . . . . . . Class: WM1 -Women 30-34 10 km

1 551 Anne Donohue . . . . 49:56.7. . . . . 0Class: WM2 -Women 35-39 10 km

1 548 Susan Hallenberg . . 35:20.7. . . . . 02 514 Susan Graves . . . . . 37:14.2. . . . . +1:53.53 535 Paula Seeley . . . . . 39:08.2. . . . . +3:47.54 534 Caryl Brown . . . . . . 42:19.8. . . . . +6:59.15 426 Shawn Talbott . . . . 49:07.5. . . . . +13:46.86 438 Jane DeBlieux . . . . 49:08.3. . . . . +13:47.67 521 Shanna Case . . . . . 54:35.8. . . . . +19:15.1

Class: WM3 - Women 40-44 10 km1 523 Lori Lange . . . . . . . 32:44.1. . . . . 02 409 Laura Howat . . . . . 36:46.5. . . . . +4:02.43 540 Tanya Swenson. . . . 43:59.6. . . . . +11:15.54 512 Bev Lynch . . . . . . . 44:53.6. . . . . +12:09.55 530 Chris Cline. . . . . . . 47:08.5. . . . . +14:24.46 422 Stefani Day . . . . . . 51:14.0. . . . . +18:29.97 541 Andrea Putt . . . . . . 53:47.5. . . . . +21:03.48 428 Mickey Palomaki . . . 1:03:42.1 . . . +30:58.0

Class: WM4 - Women 45-49 10 km1 432 Kirsten Whetstone . 37:49.1. . . . . 02 406 AnnPage . . . . . . . 40:16.0. . . . . +2:26.93 405 Paula Loboschefsky . 51:25.6. . . . . +13:36.5

Class: WM5 - Women 50-54 10 km1 408 Deborah Wagner . . . 37:52.8. . . . . 02 415 Cyndi Schwandt . . . 47:27.7. . . . . +9:34.93 546 Donna Wahoff-Stice 53:17.4. . . . . +15:24.6

Class: WM6 - Women 55-59 10 km1 435 Nancy Fichter. . . . . 48:53.4. . . . . 0

Class: WM7 - Women 60-64 5 km1 516 Marit Glenne . . . . . 23:12.2. . . . . 0

Class: WN - Women Novice 5 km1 519 Margaret Moore . . . 24:37.0. . . . . 02 547 Ann Wennerlund. . . 30:31.9. . . . . +5:54.9

Class: WJ1 - Women 16-17 10 km1 505 Megan Olpin . . . . . 31:20.7. . . . . 0

Class: WJ2-Women 14-15 5 km1 389 Kirsten Stray-Gundersen . 17:54.6. . . . . 02 387 Elisa Nord . . . . . . . 19:28.7. . . . . +1:34.13 394 Alexis Sumsion. . . . 21:48.5. . . . . +3:53.94 399 Makayla Archibald. . 25:05.5. . . . . +7:10.95 391 Hayley Weight . . . . 25:14.7. . . . . +7:20.16 393 Madalyn Olpin . . . . 26:40.8. . . . . +8:46.2

Class: WJ3 - Women 12-13 2.5 km1 370 Elizabeth Guiney . . 10:40.0. . . . . 0

Class: WJ4 - Women 10-11 2km1 352 Lisa Palomaki. . . . . 9:30.7 . . . . . 02 353 Kya Palomaki . . . . . 10:03.7. . . . . 333 350 Annie Pokorny . . . . 10:50.8. . . . . +1:20.14 349 Hannah Moore . . . . 11:17.2. . . . . +1:46.55 347 Maurissa Weight . . . 12:10.4. . . . . +2:39.76 348 Chloe Sumsion . . . . 14:19.1. . . . . +4:48.4

Class: WJ5-Women 8-9 1 km1 335 Katie Milligan-Susong . 6:18.8 . . . . . 02 327 Kayla Dudley . . . . . 7:13.4 . . . . . 54.6

Class: WJ6 - Women 1-7 0.5km305 Leah Lange . . . . . . NO . . . . . . . . TIME

Wasatch Citizens Race #1 Soldier Hollow, Utah 12/13/2003 11:00 AMPlace Bib Name Time Time Back Place Bib Name Time Time Back Place Bib Name Time Time Back

page 8

You can expect to achieve super benefits within threeweeks.

Practice Sound Nutritional GuidelinesTo lose weight = cut food intake by 15% or 500 calories/day(which ever is less).

To estimate how much you consume, try measuring every-thing you eat. Pull out a measuring cup and see how muchcereal you actually eat, count the slices or weigh the turkeyyou put on a sandwich, add the bananas and dried fruitand the Kit Kat bars. Then write it all down and calculatethe total. We all know what we eat but most of us don’tknow how much. It’s the “how much” part that tells uswhether we are heading towards the Big and Tall store ornot.

Also, just because you may exercise regularly doesn’tmean you can eat whatever you want. Try following thesebasic guidelines. You’ll enhance muscle-building and fatburning results as well as have a higher energy levelthroughout the day.

Eat frequent meals throughout your day. Research showsthat active people who skimp on calories (only three mealsa day) may be training their bodies to get by on less energyand therefore more readily storing unburned calories asbodyfat. Instead try eating every three hours to acceleratemetabolism and maintain steady energy levels all day.

Combine carbohydrates and protein at every meal.Our bodies work better if we balance carbs and protein.Protein helps build muscle and helps stabilize insulin levelsall day. Eating protein has also been shown to reduce yourappetite. So avoid high-carbohydrate (above 50%) plansunless you are an endurance athlete (in training) andinstead balance your protein and carbohydrate intake.

Protein Facts(If you strength train, it has been recommended that youconsume 1 gram of protein per kg of body weight. (Yourbody weight in lbs divided by 2.2 = body weight in kilo-grams.) Enough protein will help build muscle and mayseem to satisfy hunger longer than carbohydrate sources.Fat-free milk, eggs, oatmeal, meat, tuna, beans, nuts,yogurt, part-skim cheeses are a few protein sources toinclude. (A Subway 6-inch turkey sandwich on wholewheat has 18 grams of protein; an Arby’s roast beef sand-wich has approximately 22grams.) Of course, excesscalories from any source will be eventually stored as fat.

The Right CarbosComplex vs. simple carbohydrate sources are the bestchoices. Fresh fruit, vegetables, pasta, whole grains andjuices are excellent examples of smart carbo sources.Remember, between 30-50% of all of caloric intake needs tocome from carbohydrates since they are converted andstored in the muscle as your energy fuel of choice, notenough makes your workouts feel “flat.”

january 2004

t una news

Dear Fitness enthusiasts,

Let’s strive to go into the NewYear lean and looking great byworking hard beginning thismonth. It’s incredible how fast,simple and effective a systemat-

ic approach can be to increase your metabolism andcurrent fitness level. Try these easy steps and let’s burn itup and off.

Hit the weightsDid you know?

According to the Cooper Institute for Aerobics Research,the average person’s metabolism slows 1% per year afterage 30 as a result of lost muscle mass. Metabolism is howfast your body burns calories. If you add muscle, regard-less of how old you are, your metabolism will increase.What you eat and how you workout can also turn on yourmetabolic afterburners, taking inches off your waistlinealmost as fast as you can put them on.

Aerobic exercise is a must for a longer life, trimmerwaist, stronger heart and fewer illnesses but the way mostof us do it, long, slow and steady doesn’t increase 24-hrresting metabolism. A recent study showed that weightlifting speeds metabolism even when you lose weight.Weight lifters peeled off an average of 32 lbs but stillincreased metabolism by 4%. The subjects doing aerobicslost more weight (an average of 40lbs) but that included9lbs of muscle, which slowed their metabolism down anaverage of 14%! So people with slower metabolisms willhave more trouble keeping the weight off, a problem youcan avoid if you build muscle while dropping fat. Secondhelping of weight training? You bet!

Do Aerobic Exercise FastInstead of always slow, plodding aerobic exercise, throwin faster, harder, shorter sessions. Harder interval work-outs signal your body to burn more calories in the hoursfollowing your workout. (The harder you go, the moregrowth hormone your body generates which is your num-ber-one fat fighter. Intersperse sprints, intervals or hard,steady workouts into your aerobic exercise regime. Ohyeah, don’t forget about jumping rope.

Sneak Week Sneak a second workout into your day 3 times a week fortwo-week cycles. I recommend this for all MASTERFITclients this month. Again, you generate more growth hor-mone in a day with multiple exercise sessions. No time fora couple trips to the gym per day or to the ski track? Don’tworry. A brisk walk, a quick weight routine (even withlight dumbbells in your office), taking the stairs, yardwork, abdominal exercises, yoga, Pilates, etc. all count.

January Metabolism Booster Monthby Robynn Masters

january 2004 page 9

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Choose Appropriate portion sizes.USDA stats reveal that due to increased portion sizes, aver-age daily calorie intake has increased from 1800 to over2000 over the last 20 years. The daily 200-calorie increaseequates to an extra 15lbs/year! Use common sense and tryusing the palm of your hand or clenched fist to gage por-tion sizes.

Drink 10 glasses of water a day.It’s super important to stay well hydrated following work-outs. If you have an occasional soda, coffee or tea, you’llneed to drink additional glasses to compensate for thediuretic effect

Avoid bad fats.Try to eliminate or cut back on butter, fried foods, Mayo,sweets and whole-fat dairy products.

Robynn’s Recommended “get lean” tips for January

■ 4 cardiovascular exercise session / week, increase to 7sessions during “sneak weeks”(At least 40 min each at your target heart rate, 220-age X70-80%).

■ 2-3 strength training sessions* (with rest day betweeneach, work all body parts).

■ Schedule an appointment to have body compositiontested.

■ Log nutrition intake for two week days and one week-end day (record everything). This exercise mostimportantly, increases awareness.

■ No eating at least one hour after exercise sessions(only water). Try to workout on an empty stomach formaximal fat burning if you workout early; otherwisestrive to eat 1-2 hours before your workout. (Do notapply this tip if you’re training for performance.)

■ Try to avoid eating after 9 pm (research suggests thatthis tip may stimulate muscle-protein synthesis and mus-cle growth).

■ No desserts or junk food during “sneak week” cycles.

Let’s work hard together the next couple months, remem-ber, strive for consistency, not perfection. If you get offtrack, enjoy the divergence, recommit to your goal and getback on track with your next, meal or workout.

Happy Trails,

Robynn ◆

MASTERFIT Personalized Fitness ProgramsOver 20 years experience in coachingA.C.E. (American Council on Exercise) Certified Personal TrainerCompetitive Athletic Experience in swimming, cycling, running,triathlons, mountain bike racing and cross-country skiingrobynnmasters@worldnet.att.net

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T O K O W A X C L I N I C

WA X I N G F O R B O U L D E R M O U N TA I N T O U R

M O N D AY F E B R U A R Y 2 , 7 : 0 0 P M

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B A C K O F T H E P A C K

Motivation: Where Does It Come From? Where Does It Go?

by David Susong

Have you ever noticed that thereare some people who are alwaysmotivated to ski and to train hardfor skiing. They are always up andready to ski and seem to be able to

drawn on extra energy reserves. Not only are they mentallydriven, but they seemingly can convert mental energy intophysical energy. It defies physics and I don’t understand it.How do people mentally put in the hours of training to do theWasatch 100 or excel at cross country skiing?

I am a lousy person to examine and discuss motivation. Mymotivation is fleeting, ephemeral, and seasonal. It waxes andwanes faster than the moon with a similar intensity to thelight of the moon. There are times when my motivation isbright and full while at other time it is dark and I despair. Themajority of the time it is just enough to get me out the doorand down the track. To speed up and actually do an intervalworkout requires a special day indeed.

Where does motivation come from? There are people whowrite books and make millions giving lectures to motivate us

to excel, to exceed and to win. All you need to do is buy oneof these books and follow it’s prescription and you will bemotivated and soon stand on top the podium. Well obviouslyit is not that simple, or there wouldn’t be new books comingout monthly, each with a new plan.

I happen to have married and live with one of these highlymotivated people. After years of observation I have been ableto come up with a generalities about the mysteries of motiva-tion. I may soon have to write a book on the subject…as soonas I get motivated! My first observation is that you have tolove and have an overriding passion for an activity to almostexclusion of everything else. This love and passion are whatfuels motivation.

My wife loves to train and to race. She is not happy if she isnot training and is happiest when she is racing. This extendsthroughout the year across different sports and activities. Herfocus and first love is skiing and not just any skiing but trackskiing. Although she humors me and accompanies me onbackcountry tours she would rather be on the track regardlessof the depth of new power. These tours are just a distraction.

I don’t have this single mindedness. If there is a race on agood powder day I am plagued by indecision and conflict.Powder or racing? Either choice is good, but I will miss some-thing with each as well. My wife is not faced with anyindecision on these days. She is going racing.

My interests’ change with the season as does my motiva-tion. I don’t have a singular passion or drive so I wander fromsport to sport. When snow accumulates on the ground mymotivation soars but by this time it is too late and I haven’tdone the necessary preseason training. This happens everyyear. Where does my motivation go? I don’t know. Call it lackof discipline or focus but it seems to vaporize in the face oflife’s other obligations, the changing seasons. My wife marksthe seasons not by wandering, but by carefully changing heractivities and their intensity. It is remarkable to me that shecan get out a few times a week throughout the summer on herroller skis all the while thinking about the next ski season. Shegently suggests that it would be a good idea for me to do someroller skiing as well. I agree but it just doesn’t happen. My lovefor skiing just doesn’t translate to wheels and pavement verywell.

As I write this, the first race of the season approaches nextweekend. I am fretting about my lack of specific conditioningand overall fitness deficit. My lack of motivation for fall con-ditioning is coming back to haunt me as it does every year. Iguess it is time to start training. This way I will be starting toget into ski shape about the time the season ends and it timeto move on to another sport. One day soon I might learn tosummon up new motivation and train specifically throughoutthe year, but then again, maybe not. ◆

january 2004 page 11

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TUNA KidsPrograms at a GlanceFor additional information check the TUNA website:www.utahnordic.com or call the hotline:(801) 461-9000.

Learn to Ski Program❆ For kids 5-8 years old❆ Intro to x-c skiing by ski play (games, relay races,

treasure hunts, obstacle courses).❆ 1:00-2:30 pm each Sunday in January, Mountain

Dell Golf Course. Arrive at 12:30 on January 4 toregister.

❆ Parent run program.❆ Volunteers are needed.

Contact Mark Oftedal by phone at (801) 359-7028 orSteve Kauffman by email at steve@streamlinebodyworks.net

Salt Lake Nordic Ski Team❆ For kids 8-19 years old❆ Beginner to advanced skiers. Emphasis on fun and

developing a life long interest in x-c skiing.❆ 4:30-5:45 Tuesdays, or Tuesdays and Thursdays

from January through mid-March at Mountain DellGolf Course.❆ Age appropriate activities for Recreational Group

(ages 8-14),Youth Development Group (ages 10-14),and Junior Development Group (ages 14-17).Competition Group (ages 14-19) beginning in 2004-05 season.❆ Head Coach: John Aalberg

Contact: General information - Jim Haisley (801) 467-3493

Registration Information – Jill James (801) 466-8725

Park City Nordic Ski Team❆ Programs for all level skiers from beginner

through competitive.❆ Winter practices at White Pine Golf Course and

The Farm in Park City.❆ Recreational Team (ages 8-12), Development

Team (ages 10-13), High School Training Group (ages14-19), Competition Team (ages 14-19).❆ Head Coach: John Callahan

Contact: John Callahan (435) 649-9286 or via email atjohn@deervalley.com

Ogden Nordic Junior Ski Team❆ Programs for all level skiers from beginner

through competitive.❆ Winter practices at North Ogden Training Area,

January through mid March.❆ Recreation Team (ages 8 – 14), Development Team

(ages 10 – 19), Competition Team (ages 10 – 19).❆ Head Coach: Paul Stromberg

Contact: Paul Stromberg (801) 786-0906 or via emailat pstromb@uswest.com

OTHER AREA YOUTH PROGRAMS

Team Soldier Hollow❆ Programs for all level of skiers from beginner

through competitive.❆ Little Vikings (ages 10 and under), Development

(ages 10-19), Competition (ages 10 –19)❆ Head Coach: Scott Peterson

Contact Scott Peterson (435) 654-2002 or via email atinfo@soldierhollow.org

page 12 january 2004

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One of the toughest distances toconquer in your first cross coun-try ski race is getting to thestarting line.

The 2002 Winter Olympicsand Paralympics brought me to the sport, out of the blue.Nothing had compared to the awe I felt at Soldier Hollow,seeing the glint of unstinting determination in the athletes' eyes. Their supreme strength of will was overpowering to watch, as though this almost supernaturalphysical effort came from a magic well inside of them,directing every graceful muscle, every atom.

I went from zero ski interest to hooked almost instantly,at the moment when 58-year-old Norwegian gold medalistRagnhild Myklebust went sit-skiing past me up a steepslope — faster than I could have dreamt of running downthe same hill. It was a personal epiphany, the best of somany great Olympic moments.

The memories still hot, I had worked out during theensuing spring and summer and slogged my way, awk-wardly, through TUNA's fall dryland training. MotherNature even allowed a few ski outings to practice mygreenhorn classic technique, as the day grew ever closerfor the first Wasatch Citizen'sSeries race of 2002-2003 season,again at Soldier Hollow.

Gulp.

I was really going to DO this?

There are plenty of mental andphysical barriers to ski racing for anovice, especially for the true flat-footed beginner. That is why Icannot offer enough praise forWasatch Citizens Series organizersand the many TUNA memberswho helped me get started, withtheir patience, friendliness andwillingness to share a love of thesport. It made all the difference inmy case, leaving only my ownobstacles to overcome.

I would recommend the series—five races over the season, open toall ages and skill levels— to any-one wanting to give cross countryracing a try.

Details are available at theTUNA website, http://utah-nordic.com. Though race

distances run to 10K, 15K and 20K, participants can opt toski 5K in a novice category. Each race is devoted to skateor classic technique, but novices can ski classic in skateraces. Registration is $50 for the series, $40 for TUNAmembers, $20 for those under 18, and the price gets you areal place in “the pack” — complete with a numbered bib,official timing of your performance and all the snow youcan eat.

When I turned up that sparkling December day for myfirst five kilometers of classic skiing ever on the clock, Ibarely knew how to snow plow. I could kick and glide insome partial fashion. I had balance— it came and went,anyway— and could go several meters at a time withoutstabbing a pole into the top of my foot. But there was thetroublesome matter of stopping. And turning. Those werestill conceptual— as was the whole notion of skiing anydistance at peak speed with others watching.

Less than an hour to go before start, my chief ski men-tor, TUNA board member Chris Magerl, hurriedly showedme techniques for slowing to get around the curves.Magerl's generous counsel had been key in getting me thisfar, but alas, the last-minute lesson didn't seem to take.Magerl resorted to advising the best methods for slidingon my backside after I went down.

Those tips proved useful. The 2002-2003 season, aseveryone knows, was light on snow and the shortenedcourse that first day at Soldier Hollow included a numberof hairpin turns. I know the exact number— four —because I fell at each one, including once when I landed

on a ski pole so hard I bent it. Butthat wasn't my most impressivetumble of the day.

Early in the race, I wiped outgoing down hill and slid to the feetof a female course official, whobeamed a big sunny smile at me,cheerfully helped me up, dustedsnow from my crevices and toldme, “To finish is to win.” I am for-ever grateful to her, though I didn'tget her name. Repeating thosewords got me through my most dif-ficult moments during the season.

With each new race, I got a littlebetter and learned more. Comespring, I had pulled off a total ofthree races at Soldier Hollow andtwo at White Pine. Each time,falling over the finish line exhaust-ed, lungs burning, limbs numb, Itook my rightful place at the verybottom of the men’s novice category.

And each exhilarating time, I won by finishing! ◆

The ToughestDistance

by Tony Semerad

january 2004 page 13

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West Yellowstone every fall learning new products andapplications to present in our clinics. Additionally visit ourtent at the races or question anyone in the ubiquitous yel-low & black uniform with your race prep questions.

Consult the Toko Wax Tip Line at 877-TWAX-TIP(877.892.9847) and remember, “only the mediocre arealways at 100%.”◆

Overheard on the bus ride tothe start of the 2003 boulderMountain Tour; “how can theyexpect us to take the TOKO rec-ommendations seriously whenthey are posting the informa-tion from the SIA show in

Vegas.” Clearly, a wider audience beyond the school buswould benefit from an explanation.

Every TOKO wax tip from Boulder to Burkie (and hun-dreds of starts across the country) is the product of manysources contributing information to the “man-behind-the-laptop”. TOKO TECH TEAM members on site at racelocations (no less than three in the Sun Valley area) pro-vide course and weather detail days in advance of anyevent. Local and regional forecasts are interpreted andtranslated by team members in the field. Data regardingsnow type, temperature, grooming schedules and previouswax history are considered before a long range recom-mendation (3-5 days in advance) is posted for majorevents.

The long range WAX TIP is then tested 48 and 24 hoursin advance by a gathering group of TOKO TECH TEAMand often, Rossignol Race Team members. Changes to theWAX TIP based on these tests are made as needed within24 hours of race start. Last minute changes are posted atavailable wax clinics and on-site locations right up to starttime.

With all of this depth and background comes the real-ization that wax recommendations are not 100%infallible. Consider that the optimum wax applicationcould be applied to the wrong flex, structure or damagedski base. Also consider the technician (you or me); did youover scrape and under brush? Too much wax iron heat ornot enough? How can you reduce 'wax anxiety'?

Plan to invest one or two pairs of skis in a hedge fund.Preparing one pair with the race recommendation andanother warmer and or colder can reduce those “earlymorning fire drills” when Mother Nature pitches a wickedcurve. It's imperative to have your skis bracketed withrespect to structure even if they have similar characteris-tics.

If you own only one or two pair of skis the TokoStructurite tool will allow you to modify a colder grind towarmer race conditions. At the 2003 Boulder Tour(remember the parking lot puddles and the rain) we had aStructurite assembly line running at Galena Lodge withinan hour of race start.

Attending one of many wax clinics held every seasonthroughout Utah is the best way to gain hands-on waxingfundamentals. The Toko Tech Team spends several days in

by Tom Noaker

Wax Tips and Myths

page 14 january 2004

t una news

$50 SEASON PASSPlease support the TUNA Ski Track at

Mountain Dell. Order your pass today!

Complete the form below and mail it with your payment to:TUNA / Mtn Dell Season Pass, PO Box 9008, Salt Lake City, UT 84109-0008

Make checks payable to The UTAH Nordic Alliance (TUNA)

Name . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Address . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

City . . . . . . . . . . . . . . . . . State . . . . Zip . . . . . . . . . . . . . .

Phone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

■■ $50 Mountain Dell Season Pass

LookingFOR A FEW GOODGroomers

TUNA needs a few good people to help out and vol-unteer to be Track Groomers at the Mountain DellSki Track. No experience is necessary — we willteach you everything you need to know. If youappreciate skiing on nicely groomed tracks, then youcould be a highly respected Mountain Dell volunteergroomer.

All it takes is a little effort, warm boots and a loveof snow. It’s not a job, it’s an adventure!

If you are interested in doing some grooming andimpressing your friends or if you have questions,please contact Mark Smedley.

email: mark@pikapackworks.com or 363-0304

EQUIPMENT, ACCESSORIES &CLOTHING FOR OUTOF BOUNDS OR ONTHE TRAIL• Dynafit & Garmont Alpine Touring Boots• Atomic, K2, Voile Tele and AT Skis• Fischer, Rossi, Atomic Nordic skis• Voile Split Boards & Vert. SnowshoesJoin us this month for 2 events tocelebrate the season

JAN. 21 WEDNESDAY 7 PMA back country movie debut“Spirit of Snow” by David O’LeskeJoin the film maker at the BehavioralSciences Auditorium on the U. of U.Campus. A $5.00 suggested donationwill benefit the Utah Avalanche Center.

JAN. 24 SATURDAY 9 AMThe 27th Annual “WasatchOverland” A race/tour from Brighton to Park City.Divisions for snowshoes, snowboards &skis. Entry fees benefit S’Plore and pro-vides outdoor adventures to individualswith special needs.

Call or drop by for more information

Back country Ski Specialists since 1972

january 2004 page 15

www.utahnordic.com

Every time I ski MillcreekCanyon I’m reminded why Ichoose to live in Utah and SaltLake City in particular. It’s beau-

tiful, close, and is one of the earliest ‘track’ venues that wecan ski each season.

Yes, it only gets set two times a week (Monday andThursday I’m told), and the classic track is often faint tonon-existent.

Yes, dogs, dog walkers and snow shoe folks can chew upthe track pretty badly, and present mobile slalom gateswhen you’re descending.

Yes, there is still too much brown klister courtesy of afew dog owners who haven’t figured out what the plasticbags and the garbage can at the gate are for. And, yes,those off leash dogs can make your descent more of anadventure than you had hoped for.

Yes, trying to wax for Millcreek presents some chal-lenges.

And, yes, it’s either all uphill or all downhill.

But I love skiing Millcreek. I’ve had more wonderfulmoments up Millcreek than any other of our local venues.Nearly every time I do a workout up the Canyon I stop outthe sheer beauty and quiet of my surroundings (Somemight argue I’m trying to catch mybreath.). Once you grunt up to ElbowFork and make the right hand turn,the grade lets up, the people and dogsdecline to a few, and the scenery keepsgetting better and better.

I’ve been lucky enough to have a fewwildlife encounters that help to makethe day particularly memorable. Moosesightings are fairly common, and onetime at Big Water Spring a weasel inhis winter coat came romping over tome and literally stood between my skitips for an amazingly long time beforedisappearing under the new snow.

As for complaints about how it is an unrelenting climbto the top and a hand numbing ride back down to the bot-tom; I’ve got answers for both. I’m primarily a classic skier,and I find it easy to back off the throttle and maintain arespectable heart rate on my ascent. For you skaters youcan make every trip up Millcreek an all out sufferfest ifyou chose. However, Kurt Dudley recently pointed out tome that Millcreek has enough flats following steep sec-tions that it lends itself very well to ‘natural’ intervals. As

for numb hands I think back to my Boy Scout motto, “BePrepared”. I seldom go up Millcreek without a fanny packwith a knit hat, Swix muffs, glove liners and a light jacket.Once I’m done climbing, I stop to savor the exertion, takeoff my sweaty ear band, put on the dry hat and muffs,glove liners and jacket. I’d be lying if I said I’ve never beencold coming down, but I’ve yet to frostbite any significantbody parts.

To deal with the waxing challenge that the canyon pre-sents, I have gone to the trouble to purchase a pair of

‘Millcreek’ skis. A couple of years agoI latched onto a demo pair of race-cut, waxless skis. I know that classicpurists would scoff at resorting tosuch a thing, but when the light isfading, you aren’t sure of the wax dujour, and you want to get going, thereis nothing better than these hum-mers.

To minimize the dog encounters, Igenerally choose to ski on even days,when dogs are supposed to be onleash. If you can find time after worksome weekday you’ll likely not haveany dog encounters at all.

I believe that Millcreek is the best skiing bargain going.Each trip up to the trailhead will cost you $2.25, or youcan purchase a twelve month, unlimited pass for $22.00.Such a deal!

Until we get a good base to ski on at Mountain Dell,you’ll find me gliding my way up Millcreek weeknightsand weekends. I hope to see you there. ◆

by Ron Sawdey

In Praise ofMillcreek

page 16

Wouldn’t you like to know how youmeasure up against the average guy interms of your aerobic capacity orendurance? Or perhaps against the bestCross-Country skiers in the World?

Maybe you would like to learn at what exact heartrates you should train to improve your aerobic capacitythe most efficiently?

Several members of the TUNA Cross-Country TrainingGroup did exactly this in November at the SportPerformance Laboratory at The Orthopedic SpecialtyHospital (TOSH) in Salt Lake City. The test involves run-ning on a treadmill while instruments measure theathlete’s breathing and heart rate values. The testing pro-tocols used may differ, but this year we used a protocolwhere the speed of the treadmill would increase every 1minute until the athlete was not able to run any faster orlonger. Along the way instruments would measure theamount of oxygen (O2) and carbon-dioxide (CO2) thatthe athlete would inhale and exhale, the increasing heartrate, the frequency of breaths, as well as the amount ofoxygen the body was using to generate the required ener-gy to keep running on the treadmill.

Most of the athletes stayed on the speed-increasingtreadmill as long as possible, reaching close to their maxi-mal capacity before needing to step off. The valuesmeasured right before stepping off are used to indicatetheir maximal aerobic capacity for running, as well asmaximal heart rate. A few minutes before the point ofexertion, the test would also measure and calculate theathlete’s anaerobic threshold. This threshold is basicallythe point where the body can’t “keep up” with the energyneeded for the speed and effort, and starts using anaerobicsystems to generate energy. This anaerobic energy systemgenerates enough byproducts (lactic acid, etc) causing theathlete to not be able to continue much longer at thesame speed.

The theory behind this capacity and anaerobic thresh-

january 2004

TUNA Master Skiers Testing theirCapacity

t una news

by John Aalberg

old test is fairly compli-cated, and requiresgood understanding ofhuman physiology. Insimple terms, it mea-sures and compares theamount of O2 and CO2the body inhales andexhales, thus beingable to observe (meta-bolic) changes in theenergy systems thebody is using.

The average resultsfor our group of 7TUNA skiers (averageage 42) tells us thattheir maximal capacity is equal to those of a 16 – 20 yearold, and about 25% higher than the average person theirage. The test also shows that their maximal capacity isabout 65% of the capacity for the skiers currently winningOlympic medals in Cross-Country skiing. However, themost important result from the test is the number thatdetermines each athlete’s anaerobic threshold value (= racespeed). When training at intensities at or around thisvalue, the body will soon improve its efficiency at thisspeed, which should naturally cause better results andfaster times in races.

If you want to find out more about aerobic capacityor fitness, or learn how to improve yourself, contactJohn Aalberg at kjaalberg@aol.com or show up whennext summer and fall’s TUNA Cross-Country TrainingGroups start up again. ◆

Alan Bradshaw checking his aerobic capacity.

january 2004 page 17

www.utahnordic.com

Bryce Canyon Winter Festival February 14, 15, 16 at Ruby's Inn

The Bryce Canyon Winter Festival will be held overPresidents' Day Weekend, Feb. 14, 15 and 16, at Ruby'sInn, located just outside Bryce Canyon National Park.

Yoga is one of the new activities planned for this year’sfestival. It joins the lineup of free archery and kayakingclinics, cross country ski and snowshoe tours, photogra-phy and more.

An archery biathlon will be held on Sunday, Feb. 15 at11:00 a.m. Monday's cross country ski races will start at9:00 with the kid’s 2-km race followed by the 10-kmfreestyle race. Entrants in the biathlon and ski races willreceive a long sleeve t-shirt for the $10 per race entry fee.

The festival will be held regardless of snow conditionsalthough some events are subject to change or cancella-tion.

For more information, current snow conditions androom reservations, call Ruby's Inn at 1-800-468-8660, orcheck the website www.rubysinn.com. ◆

Our 7th Year Telemarking and Snowboarding the Tushar Range

Day and Overnight ToursExperienced Guides

Ski 12,000 Foot Peaks with Over 400 Inches Annual Snowfall

Two Yurts — Great Food Discounts for TUNA Members"Top 10 Backc ountry Adventures"

-Skiing MagazineLocated 19 miles east of Beaver on Hwy 153,

only 3 hours south of Salt Lake Citywwwwww..sskkiittuusshhaarr..ccoomm

443355--443388--66119911Permittee Fishlake National Forest

T U S H A R M O U N T A I N T O U R S

page 18 january 2004

t una news

Youth Win Out Over ExperienceForty teams of 3 racers each showed up for the White PineRelays, the traditional first race for local skiers. Startingwith a 5K classic leg and then tagging off in the transi-tion zone for an additional loop 5K skating loop by eachof the two remaining team members. The fastest timesof the day don’t necessarily win this race. Team “Bike &Ski consisting of Daniel Guiney, Ben Lepley, and LoganJones, were the most improved team based on last year’srace handicap. Their adjusted finish time was a sizzling35:44.5 good for first place for the 15K total distance.Fastest time of the day went to Barry Makarewicz with a14:55.2 setting the baseline for figuring everyone else’sadjusted time. Another opportunity for teams to showtheir improvement will be the White Pine relay held theend of February. ◆

Daniel Guiney and Logan Jones

january 2004

1 BIKE & SKI TEAM 1:00:20.8 . . . . . . . . . 35:44.5421 GUINEY, DANIEL 21:25.4. . . . 67 . . . 14:16.9422 LEPLEY, BEN 20:05.5. . . . 53 . . . 10:34.5423 JONES, LOGAN 18:49.9. . . . 58 . . . 10:53.1

2 p-V-p 24:27.2 . . . . . . . . . 38:02.6460 PALOMAKI (2K), KYA 8:24.9 . . . 139 . . . 11:41.3461 VIK (2K), KELSI 7:41.7 . . . 159 . . . 12:12.9462 PALOMAKI (2K), LISA 8:20.6 . . . 169 . . . 14:08.5

3 PIN PALS 1:09:02.5 . . . . . . . . . 39:56.3463 PAGE, BEN 20:08.2. . . . 68 . . . 13:41.9464 BARRELL, KEITH 24:02.3. . . . 53 . . . 12:39.1465 BARRELL, SCOTT 24:52.0. . . . 55 . . . 13:35.3

4 TEAM PUTT 53:44.4 . . . . . . . . . 43:51.1436 PUTT, ANDREW 25:32.7. . . . 67 . . . 17:01.8437 PUTT(2K), CHRISTOPHER7:10.3. . . 179 . . . 12:48.4438 PUTT, TANNER 21:01.4. . . . 67 . . . 14:00.9

5 NORDIC DOG 222 1:17:48.9 . . . . . . . . . 45:31.9442 GROTH, RICHARD 23:10.1. . . . 70 . . . 16:18.9443 STROMBERG, COLE 26:29.6. . . . 57 . . . 15:08.3444 HARTVIGSEN, PETE 28:09.2. . . . 50 . . . 14:04.6

6 PRE 1:14:13.6 . . . . . . . . . 45:39.2433 LOWELL, PETER 26:03.3. . . . 58 . . . 15:14.2434 PALOMAKI, ROSS 25:46.7. . . . 57 . . . 14:38.8435 GUINEY, ELIZABETH 22:23.6. . . . 70 . . . 15:46.2

7 PC NORDIC 55:53.0 . . . . . . . . . 45:52.8439 GRAHN, RICK 19:04.1. . . . 85 . . . 16:17.9440 CALLAHAN, TIFFANY 20:09.8. . . . 81 . . . 16:15.6441 LEPLEY, SAM 16:39.1. . . . 80 . . . 13:19.3

8 KREMZNER 55:21.6 . . . . . . . . . 46:27.3475 KREMZNER, STUART 19:59.5. . . . 83 . . . 16:39.6476 DRESSEN, RICHARD 16:31.2. . . . 93 . . . 15:17.8477 FLOREZ, GREG 18:50.9. . . . 77 . . . 14:29.9

9 MIA 1:04:15.3 . . . . . . . . . 46:29.1478 HUNT, ANNEKARI 21:40.5. . . . 80 . . . 17:20.4479 BARROS, LAUREN 23:29.0. . . . 63 . . . 14:40.6480 MOYER, TOM 19:05.8. . . . 76 . . . 14:28.0

10 NORDIC DOG 221 57:40.3 . . . . . . . . . 46:51.8448 WOLFE, SAM 20:00.5. . . . 85 . . . 16:57.4449 TALLMAN, CHRISTIAN 19:52.9. . . . 80 . . . 15:54.3450 STROMBERG, GRAHAM 17:46.9. . . . 79 . . . 14:00.1

11 GFF 1:10:18.2 . . . . . . . . . 46:52.2466 GROSS, BOB 24:50.8. . . . 66 . . . 16:27.3467 FICHTER, GARY 22:04.2. . . . 69 . . . 15:19.6468 FICHTER, NANCY 23:23.2. . . . 65 . . . 15:05.3

12 TRAVIS 51:42.8 . . . . . . . . . 46:56.9500 TRAVIS, JASON 17:05.8. . . . 97 . . . 16:35.9501 TRAVIS, INGE 19:49.4. . . . 81 . . . 15:59.2502 TRAVIS, JASON 14:47.6. . . . 97 . . . 14:21.7

13 THE SCAPEGOATS 1:05:45.0 . . . . . . . . . 47:04.5499 PEDERSON, BILL 24:06.2. . . . 72 . . . 17:28.0506 BRAY, LARRY 21:13.4. . . . 79 . . . 16:50.6507 DONOHUE, ANNE 20:25.4. . . . 63 . . . 12:45.9

14 TEAM TUNA NEWS 1:10:14.7 . . . . . . . . . 47:39.9409 SCHROEDER, BRUCE 25:14.6. . . . 67 . . . 16:49.7410 DUDLEY, KURT 23:12.5. . . . 66 . . . 15:16.1411 TIETZE, CHRIS 21:47.6. . . . 71 . . . 15:34.0

15 MAKAREWICZ 51:28.2 . . . . . . . . . 47:49.8418 MAKAREWICZ, BARRY 17:05.0 . . . 100 . . . 17:05.0419 HOWAT, LAURA 19:28.0. . . . 81 . . . 15:49.6420 MAKAREWICZ, BARRY 14:55.2 . . . 100 . . . 14:55.2

16 PDN 50:21.7 47:50.5490 JAKL, PETR 17:47.1. . . . 95 . . . 16:56.3491 NOAKER, TOM 16:39.8. . . . 91 . . . 15:08.9492 DRESSEN, DOUG 15:54.8. . . . 99 . . . 15:45.3

17 WAGNER 53:53.2 . . . . . . . . . 48:08.1484 WAGNER, DAVID 24:33.3. . . . 75 . . . 18:27.7485 WAGNER, DEBORAH 20:56.9. . . . 78 . . . 16:22.0486 SUMSION, CHLOE 8:23.0 . . . 159 . . . 13:18.4

18 MILSONG 56:39.7 . . . . . . . . . 48:24.3403 MILLIGAN, KELLY 19:00.1. . . . 89 . . . 16:57.9404 SUSONG, DAVID 19:35.2. . . . 78 . . . 15:18.1405 MILLIGAN, KELLY 18:04.4. . . . 89 . . . 16:08.2

19 BACKCOUNTRY BUDDIES 1:06:26.3 . . . . . . . . . 48:41.0424 STURGIS, CHARLIE 22:41.7. . . . 79 . . . 18:00.7425 GRIFFITH, RIP 23:59.0. . . . 63 . . . 14:59.4426 STURGIS, CHARLIE 19:45.6. . . . 79 . . . 15:41.0

20 W-B ROCKETS 54:06.7 . . . . . . . . . 48:42.7496 BULLOUGH, RICHARD 22:36.1. . . . 81 . . . 18:13.6497 BULLOUGH (2K), GARRETT10:41.9. 141 . . . 15:04.1498 WHETSTONE, KIRSTEN 20:48.7. . . . 74 . . . 15:25.0

21 TEAM SOHO 58:14.9 . . . . . . . . . 48:49.9472 PETERSON, SCOTT 19:25.3. . . . 87 . . . 16:53.3473 BULLOCH, BRENT 19:55.3. . . . 86 . . . 17:10.4474 HARVEY, TYLER 18:54.3. . . . 78 . . . 14:46.2

22 TOKO 53:36.5 . . . . . . . . . 49:13.2427 HENNEMAN, TODD 19:15.8. . . . 97 . . . 18:42.1428 SEELEY, PAULA 18:41.6. . . . 82 . . . 15:19.3429 LUNDEEN, FRANK 15:39.1. . . . 97 . . . 15:11.7

23 HILL/HALL 58:27.1 . . . . . . . . . 49:24.8469 HILL, DAVE 21:18.1. . . . 85 . . . 18:03.1470 HALLENBERG, SUSAN 19:17.5. . . . 81 . . . 15:33.5471 STONE, KEN 17:51.5. . . . 88 . . . 15:48.2

24 NOT READY 1:07:57.2 . . . . . . . . . 49:42.2406 SWANSON, STEVE 28:08.1. . . . 66 . . . 18:30.6407 FOSNOCHT, DAVE 20:31.0. . . . 81 . . . 16:40.8408 SWANSON, ERIC 19:18.1. . . . 75 . . . 14:30.8

25 MISC 1:14:37.0 . . . . . . . . . 50:14.5487 PALOMAKI, TED 30:44.0. . . . 61 . . . 18:37.6488 JENSEN, CLARK 22:13.7. . . . 89 . . . 19:50.8489 SCOTT, JK 21:39.3. . . . 54 . . . 11:46.1

26 DEBLIEUX 1:10:42.5 . . . . . . . . . 50:19.5517 DEBLIEUX, DON 22:36.7. . . . 80 . . . 18:05.4518 DEBLIEUX, JANE 28:49.3. . . . 57 . . . 16:33.9519 GUDGEON, JIM 19:16.5. . . . 81 . . . 15:40.2

27 NIELSON 1:05:11.9 . . . . . . . . . 50:26.4493 NIELSON, SCOTT 21:02.9. . . . 82 . . . 17:15.2494 DELEO, BILL 18:37.7. . . . 98 . . . 18:15.8495 PALOMAKI, MICKEY 25:31.3. . . . 58 . . . 14:55.5

28 STENQUIST 1:01:38.1 . . . . . . . . . 50:31.1511 STENQUIST, BILL 24:52.0. . . . 79 . . . 19:44.1512 JOHNSON, SCOTT 17:32.1. . . . 88 . . . 15:31.1513 STENQUIST, BILL 19:14.0. . . . 79 . . . 15:15.9

29 GIRLS & GUY 1:24:44.8 . . . . . . . . . 50:40.7454 HUNTSMAN, JESSICA 34:26.3. . . . 51 . . . 17:39.6455 OLPIN, MEGAN 24:44.5. . . . 72 . . . 17:48.0456 BRAY, CARSON 25:34.0. . . . 60 . . . 15:13.1

30 LANGE 1:09:21.3 . . . . . . . . . 50:55.8481 LANGE, LORI 21:07.2. . . . 85 . . . 18:03.1482 LOBOSCHEFSKY, PAULA26:18.9. . . . 64 . . . 16:45.7483 SCHWANDT, CYNDI 21:55.2. . . . 74 . . . 16:07.1

31 PAINTERS 58:59.4 . . . . . . . . . 50:58.6508 SWENSON, JORDON 19:20.4. . . . 83 . . . 16:07.0509 SWENSON, TANYA 18:35.5. . . . 81 . . . 14:59.6510 PEEK, BOB 21:03.5. . . . 94 . . . 19:52.0

32 HOEMHE 52:11.6 . . . . . . . . . 52:00.0400 HOEMHE, MEIHO 17:03.5 . . . 100 . . . 17:03.5401 TURNER, CHUCK 19:30.9. . . . 99 . . . 19:19.3402 HOEMHE, MEIHO 15:37.2 . . . 100 . . . 15:37.2

33 THE DUDES 1:06:07.3 . . . . . . . . . 52:10.8430 BORGES, MARK 26:31.5. . . . 68 . . . 18:02.7431 PHILLIPS, AARON 18:59.9. . . . 86 . . . 16:22.7432 PHILLIPS, AARON 20:35.9. . . . 86 . . . 17:45.4

34 HOT TOMALES 1:08:57.8 . . . . . . . . . 52:58.5445 OLPIN, MADALYN 34:27.5. . . . 69 . . . 23:45.9446 WEIGHT, HAYLEY 25:42.3. . . . 63 . . . 16:16.1447 WEIGHT(2K), MAURISSA8:48.0 . . . 147 . . . 12:56.5

35 YOUNG &OLD 1:10:53.6 . . . . . . . . . 53:48.7457 IRVINE, BOB 29:06.6. . . . 64 . . . 18:32.5458 STUART, JEFF 19:40.2. . . . 84 . . . 16:31.8459 MERRILL, CRAIG 22:06.8. . . . 85 . . . 18:44.4

36 TEA MASK 1:16:39.1 . . . . . . . . . 54:57.5412 SUMSION, ALEXIS 30:39.9. . . . 69 . . . 21:08.9413 STRAY-GUNDERSEN, STEN 25:32.2. . . . 79 . . . 20:16.0414 STRAY-GUNDERSEN, KIRSTEN20:27.0. . . . 66 . . . 13:32.6

37 BAUER 1:07:42.9 . . . . . . . . . 58:53.0300 BAUER, JEFF 27:10.8. . . . 87 . . . 23:38.1300 BAUER, JEFF 20:58.0. . . . 87 . . . 18:13.9300 BAUER, JEFF 19:34.1. . . . 87 . . . 17:01.0

38 SPAZ 1:14:32.2 . . . . . . . . . 59:43.8503 BENNEIKE, JOHN 28:45.2. . . . 83 . . . 23:57.7504 LARSEN, GITTE 23:08.2. . . . 78 . . . 18:04.5505 LLOYD, ERIKA 22:38.8. . . . 78 . . . 17:41.6

39 FEDOR/WRIGHT 1:17:04.6 . . . . . . . 1:01:06.9514 WRIGHT, HILARY 25:08.7. . . . 68 . . . 17:06.3515 FEDOR, COREY 25:02.1. . . . 85 . . . 21:13.0516 FEDOR, COREY 26:53.8. . . . 85 . . . 22:47.6

40 CRD 1:21:05.6 . . . . . . . 1:04:33.3520 COLTRAIN, CHARLIE 29:46.2. . . . 71 . . . 21:06.8416 SORENSEN, ROBERT 21:43.1. . . . 85 . . . 18:33.8417 DOLL, DREW 29:36.3. . . . 84 . . . 24:52.7

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Rank Bib Name Actual Handicap AdjustedTime (percent) Time

Rank Bib Name Actual Handicap AdjustedTime (percent) Time

Rank Bib Name Actual Handicap AdjustedTime (percent) Time

TUNA White Pine RelaysSaturday, December 6, 2003 1 lap classical and 2 laps free

page 20

“Any Fool can run a marathon. It takes a total fool to run an ultramarathon.” – Anon

“Dropped on your head as a kid?” – Traditional assumptionregarding ultra runners.

What, you may be thinking; does this mountain of runningmasochism have to do with Nordic skiing? More it seems thanfirst meets the eye. Along the Wasatch Front, many a Nordic skieris also a committed (or perhaps should be committed) ultra run-ner. There’s a rich history of TUNA members who have & stillrun “The Wasatch Front 100 Mile Endurance Run.” A quick lookat the all time finishers list of the Wasatch 100 and you mightthink you’re reading a TUNA membership list for any given year.

Race Day 20035:00 AM sharp and finally we’re off. At mile 2, very experienced runner, rider and skier Murray Scharrt inexplicably flew off the pre-dawn steep side of the trail and whacked his knee — hard. 98 difficultmiles later he would nonetheless limp to a strong finish. That’s how Ispell tough.

The official race web site calls the Wasatch 100 “…a premier runthat will test the endurance of any runner.” And for you fluorowax folks, that’s 26,882 very rocky vertical feet up and 26,131

equally rocky vertical feet down — at high elevation and with a36-hour time limit to boot. Every year, entrants come from as faraway as Europe and Japan to flay themselves, from the start inKaysville to the finish at the Homestead in Midway.

About mile 18, no doubt because they were lollygagging, I somehowcatch up with TUNA guy John Moellmer and an unsuspecting soul whotrusted him, Ren. Tried to keep up with them for 10-15 miles. Fasterthan I wanted to go, but these guys are too much fun to get dropped by,so I try to hang on to their pace. Talked books, geology of the Wasatch,you name it. Saw Roger who looked great and was running strong. Asalways, big thanks to the aid station volunteers at mile 20-something.

Start a Nordic Race around here or the Wasatch 100 eachSeptember and you’ll likely see TUNA stalwarts like Stenquist,Hanscom, Wagner, Aalberg, Myshrall, Rob and Gordon Lange,Moellmer, Makerewicz, Watson, Haisley, Sayre, Schartt, Watson orBohnney to name but a few of the usual suspects. Whetherthey’re racing or pacing, the love they have for these mountaintrails and the support for friends before, during and after races isunparalleled.

More beautiful scenery, and as I leave the Swallow Rocks aid station,one of the volunteers says, “Hey, you want a Popsicle?” “Um, huh? Awhat!?” 36 miles out in the heart of the Wasatch Mountains on abeautiful day eatin' a Popsicle - what a hoot!

Come around a corner and look down a few hundred vertical feet andwonder what all that man made stuff is out in the middle of nowhere— just as a near deafening sonic blast of dance mix erupts frombelow. Now there are pink flamingos lining the trail and hundreds ofotherwise normal people are screaming and ringing cowbells…. Nowwe're havin' fun! Drop through the switchbacks to the Big MountainAid (Party) Station at mile 40. Hit the scale (4 lbs down) as Art theincredible crew boss and Robbie and Bev and Jill put the best of theNASCAR pit crews to shame. Weigh in, eat, wash feet, change shoesand socks and out in 6 minutes flat (try that at home).

Objective hazards to finishing well or for that matter, at all,include but are not limited to; fatigue, under training, over training, rain, sleet, snow, hail, gale force winds, falling trees — I kid you not— getting lost, crashing, dehydration,hyponatremia (tough on the kidneys), falling asleep while run-ning (a lot easier than you might think) bears, mountain lions,rattlesnakes, cars — oh and did I mention fatigue?

It’s mid-afternoon and getting warmer as we roll up on Jim Haisleypaced by Barry Makarewicz. At this point on the map, there are at least5 TUNA skiers on the course. Seeing Haisley worries me because I getroutinely thumped running and skiing behind Jim. I hope I’m not goingtoo fast only to blow up in the middle of the night — a cruel fate, butfeelin’ great, so on we go.

Around mile 45 is the next aid station. Where there should be sunbleached cows bones and buzzards circling, there's a full on Luau partycomplete w/ grass skirted hula babes and Hawaiian slide guitar fillsthe air! Robbie and I run and watch as a forest fire-fighting plane and2 helicopters work a fire just over the ridge up ahead. Let's see, wind'sblowing right towards us… what's wrong with this picture…?

By now it should be apparent that the Wasatch 100 has a bit todo with running as well as a lot of nearly everything else in life.Bill Sayre trained by pushing his 3 kids in a baby jogger 30+ milesat a stretch. Uphill. In the heat. When you toe the line, you wantto be well trained. Even that’s no predictor of success. For somereason the phrase ‘Spanish Inquisition’ just came to mind…. ◆

Editor’s Note: Look forward to reading the second installment of thisstory on the Wasatch 100 in an upcoming issue of the TUNA News.

january 2004

TUNA and the Wasatch 100by John Werner

t una news

january 2004

The Pocatello Cross Country SkiFoundation is proud to announce thesixth annual Potato Cup Ski Race.The “Spud Cup,” as it is affectionatelyknown here in Southeast Idaho, hap-pens January 24, 2004, at the EastMink Creek Nordic Center, just out-side Pocatello, Idaho. The Potato Cupis an annual fundraiser for thePocatello Junior Nordic Racing Team,and features a great course, designedin conjunction with TUNA’s ownJohn Aalberg. Last year’s overall win-ner, Torbjorn Karlsen, had this to sayabout the Spud:

“The long course is a winding 5Kloop lined by Douglas firs and Aspengroves – hilly enough to challengehard-core veterans but gentle enoughfor ambitious beginners as well. It’struly a great course at a beautifullocation.”

Last year’s Spud included over 80racers, including several junior andmaster skiers. TUNA racers and skiershave the wonderful opportunity tocombine a quality race at East MinkCreek, and to enjoy the world famoushot springs at Lava Hot Springs onthe way home to Utah. Or, make it aroad trip, and enjoy all the other ski-ing here in Southeast Idaho,including nordic tracks in SodaSprings, or downhill/backcountry ski-ing at Pebble Creek.

We will have 2 km, 5 km, 15 kmfreestyle races and a tour class. Allrace and tour participants are eligiblefor prizes after the events. First 50registers receive a free race t-shirt.Soup and Bread are included in racefee. Race fees are $15 for juniorsunder 18; all other participants are$20. Start time is approximately11am. For more information or

online registration, go towww.pokeyxc.org, where you will beredirected to our temporary website,and signmeupsports.com. Or, youmay contact the race organizer, SteveNeiner, at (208)232-7187.

East Mink Creek Nordic Center islocated south of the City of Pocatello.From town take Mink Creek Roadsouth and make left onto East MinkCreek Road which is the road toScout Mountain. Follow signs forMink Creek Nordic Center. FromInterstate 15: Take Exit 63-PortnuefArea, follow signs to Mink CreekRecreation Area and then follow signsto the Mink Creek Nordic Center.

So, come on up and join us for thesixth annual Potato Cup, and don’tforget to fuel up on your spuds! ◆

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The Potato Cup is back! by Steve Neiner

t una news

page 22 january 2004

2004 Utah Cross Country Ski Race Schedule DATE RACE TECHNIQUE(k) LOCATION STARTJanuary 20043 Sat Wasatch Citizens Series/UW Games free (15) White Pine 10:0010 Sat Wasatch Citizens Series class (10) Sundance Nordic 10:0013 Tue Wild Rose Fun Race any(5) Mountain Dell 4:3017-18 Sat JO Qualifier Soldier Hollow TBD20 Tue Wild Rose Fun Race any (5) Mountain Dell 4:3023-24 Fri U of U Invitational Soldier Hollow TBD24 Sat Wasatch Overland survival (12) Brighton-Park City 9:0024 Sat Potato Cup free (5/15) Mink Creek, ID 11:0027 Tue Wild Rose Fun Race any (5) Mountain Dell 4:3031 Sat Wasatch Citizens Series free (10) Mountain Dell 10:0031 Sat U of U Intramurals any (3/6/9) Mountain Dell 2:00

February 20043 Tue Wild Rose Fun Race any (5) Mountain Dell 4:307 Sat Boulder Mountain Tour free (30) Sun Valley 10:0010 Tue Wild Rose Fun Race any (5) Mountain Dell 4:3011-15 Wed Under-23 World Championships Soldier Hollow TBD14 Sat Pioneer X-C Ski Race free (10) Soda Springs, ID 11:0015 Sun Bryce Canyon Ski Archery free (6) Ruby’s Inn, Bryce 11:0016 Mon Bryce Canyon Ski Festival free (10) Ruby’s Inn, Bryce 9:0021 Sat White Pine/TUNA Relay** both (3x5) White Pine 10:0021-22 Sat Western States Youth Festival Mink Creek, ID TBD28 Sat Was. Citizens Series /TUNA Champ free (20) White Pine Farm 10:00

March 20046 Sat Wooden Ski Classic class (5) Alta 10:3013 Sat Yellowstone Rendezvous class (25) West Yellowstone 8:4513 Sat Yellowstone Rendezvous free (25/50) West Yellowstone 9:0013 Sat Lasal Loppet any (18) Moab 10:00

This race schedule is published and distributedcompliments of Timberland and TUNA

For more up-to-date information, call the TUNA Cross Country Ski Hotline at 801-461-9000 or check the TUNA web page atwww.utahnordic.com.

COMMUNITY CALENDARANNOUNCEMENTSALT LAKE CITY - The following presentationsare offered free of charge to the public at theSalt Lake City REI store. REI is located at 3285East & 3300 South. For more information, pleasecall 486-2100 or visit our website atwww.rei.com and click on the stores & eventslink and select Salt Lake City.

GPS 101Tuesday, January 13th, 7pmA Global Positioning System is a fun accuratetool that can help you navigate through back-country terrain or even down city streets. JoinREI Camping Department Specialist Kirk Myersas he unveils the mysteries of this fun and fasci-nating piece of technology.This presentationwill cover basic GPS functions. Also, come getthe scoop on Navigation Day, a hands on, in thefield course taking place January 17th.

EVEREST OF THE MINDTuesday, January 27th, 7pmExtreme adventures provide extreme lessons.Nature is an unforgiving classroom, andnowhere on earth are the forces of nature moreunforgiving than in the highest mountains onthe planet. Mountaineer and adventurer GaryScott will share stories, slides and lessonslearned from over 30 trips to the Himalayas,including two attempts on Mt. Everest withoutsupplemental oxygen.

BABES IN THE BACKCOUNTRYJanuary 24th,The Canyons ResortGreetings women telemark skiers! We're pleasedto present the 8th annual Wasatch WomensTelemark Days, on Saturday January 24th at theCanyons.This event is designed for all levels oftelemark skiers.This year we'll be teaming upwith Leslie Ross's Babes in the Backcountry. OnSunday January 25th Leslie will offer a back-country skills clinic for all abilities.

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Saturday, January 3 Timberland Wasatch Citizens Series/Utah Winter Games place: White Pine time: juniors 10:00, others 10:20 distance: juniors 1-5 km, novices 5 km,

others 15 km technique: free registration: 9:30 to 10:30 fee: juniors $5, TUNA members $10,

others $12 contact: Utah Winter Games (975-4515) or

White Pine, (435-649-6249) sponsors: Timberland, White Pine

Saturday, January 10 Timberland Wasatch Citizens Series place: Sundance Nordic time: juniors 10:00, others 10:20 distance: juniors 1-5 km, novices 5 km,

others 10 km technique: classical registration: 8:30 to 9:30 fee: juniors $5, TUNA members $10,

others $12 contact: White Pine, (435-649-6249) sponsors: Timberland, Sundance

Tuesday, January 13 Wild Rose Tuesday Fun Race place: Mountain Dell time: 4:30 distance: 5 km technique: any registration: 4:00 fee: $3 contact: Tim Metos, (801-533-8671) sponsor: Wild Rose Mountain Sports

Tuesday, January 20 Wild Rose Tuesday Fun Race place: Mountain Dell time: 4:30 See Tuesday, January 13 for details

Saturday, January 24Wasatch Overland place: Brighton to Park City

return transportation not providedtime: 9:00distance: approx. 12 km.technique: survival skiing or snowshoeingpreregister: Wasatch Touring or White Pineregistration: at the start before 8:30fee: $15 prereg, $25 after 1/17

(includes lunch)transportation: UTA bus from SLC or shuttle from PC

(no parking at Brighton)contact: Wasatch Touring (359-9361) or

White Pine (435-649-6249)sponsors: SPLORE, Wasatch Touring, White Pine

Tuesday, January 27Wild Rose Tuesday Fun Race place: Mountain Dell time: 4:30 See Tuesday, January 13 for details

Saturday, January 31Timberland Wasatch Citizens Seriesplace: Mountain Delltime: juniors 10:00, others 10:20distance: juniors 1-5 km, novices 5 km, others10 kmtechnique: freeregistration: 8:30 to 9:30fee: juniors $5, TUNA members $10,

others $12 (lunch included)contact: White Pine (435-649-6249)sponsors: Timberland, Kirkham’s

Tuesday, February 3Wild Rose Tuesday Fun Race place: Mountain Dell time: 4:30 See Tuesday, January 13 for details

Tuesday, February 10Wild Rose Tuesday Fun Race place: Mountain Dell time: 4:30 See Tuesday, January 13 for details

January and Early February RacesDetailed race information

Back by popular demand, introductory skiing clinics will beoffered on Sunday mornings and Monday evenings atMountain Dell. These clinics are targeted towards masters’skiiers, particularly those who spent the fall getting in greatshape, and who now want to translate that fitness to skis.

Starting on January 4, 2004, the Sunday Clinics will meet at9:00, and will cover skating or classic, depending on whoshows up for the clinic. Monday Clinics will meet at 4:30pm, starting January 5, 2004, and will alternate weeksbetween skate and classic techniques (Jan 5-skate, Jan 12-clas-sic). The clinics are introductory in nature, and will cover thebasics of balance, stride, and poling. For more refinedinstruction, skiiers are urged to get in contact with area skischools or the cross-country ski coaches who have supportedTUNA for so long.

We are also in great need of volunteer “mentors” to help outwith the program (we had 15 participants with two instructorsin the first week!). All that is needed is proficiency in eitherskate and/or classic techniques (but you don't necessarily needto be fast!), and an ability and desire to those skills and helpnew skiiers get off to an enjoyable start. If you've had thebenefit of clinics given in the past by John Aalberg, TorbjornKarlsen and others, this is a great way to “pay back that karmadebt.”

Details on the clinics, and the full schedule (includingbreaks for holidays, special events, etc.) will be posted on theTUNA website (www.utahnordic.com). For more informationabout the clinics, or to volunteer to help, contact:

Sunday Clinics: Chris Tietze, emailchristopher.tietze@hsc.utah.edu

Monday Clinics: Chris Cline, email cee2ski@yahoo.com

Introductory Skiing Clinics Scheduled at Mountain Dell

T U N A C L A S S I F I E D

WANTED: three-pin xc ski boots, size 43, in decent shape.Touring or race, but not tele boots. Chris Magerl, 595.8293.

Have you checked your garage lately? Sell your stuff here forcash and then buy this year’s skis and equipment. Ads arefree for TUNA members.

USED GEAR NEEDEDClinic participants have voiced a need for used gear. Sinceyou didn't get a chance to sell yours at the TUNA swap thisyear, here's your chance! Send an email to either of theChris’s (Cline or Tietze) listing what you have and whatyou want for it, and we’ll pass it along.