LHS Nordic Ski Team Blog!!

Guess What! We are already half way done with the ski season, can you believe that! We've got a busy week ahead of us. Here is the plan: Monday: Classic skiing/15min. Warm up/Hill Drills/15min. Cool down Tuesday: Classic and Skate Skiing 15min. warm up/skiathlon time trial/15min. Cool Down Wednesday: Strength Circut and Waxing Thursday: Leave for Pinedale at 12:00 noon Friday: Race Start Time 11:00 am/2k classic x 2k skate/Skiathlon 11:00 am Varsity Girls Mass Start 11:05 am Jr Varsity Girls Mass Start 11:35 am Varsity Boys Mass Start 11:40 am Jr Varsity Boys Mass Start Saturday: Race Start Time 10:00 am/This is a a USSA points race/If you want points I need to get $15.00 from you (checks made out to Pinedale Junior Nordic Race Club) and a USSA number. 10:00 am J2 5k Boys Skate Race 10:30 am J2 Girls Skate Race 11:15 am J1 & OJ Boys 10k Skate Race 11:45 am J1 & OJ Girls 10k Skate Race 12:15 pm J3 Boys 3k Skate Race 12:30 pm J3 Girls 3k Sk

Good job to all that raced this weekend! We are heading into a rest week so remember take as many days as you need off so you are ready for a full volume week next week. Here is the schedule for this week: Monday: Meet at the High School 9:00am/ Classic ski Warm up 20min./Technique & Video 20 min./15 min. Cool Down Tuesday: Meet at the High School 9:00am/Skate Skiing Warm Up 30 min./2-3x6 min. Intervals/15 min. cool down Wednesday: Meet at the High School 9:00am/ Classic Skiing Warm up Double Pole 15 min/ 45 min. Active Recovery Thursday: No Practice/REST DAY Friday: No Practice/LSD 2:10 technique your choice Saturday: No Practice/REST DAY

If you are joining high plains you have to have your registration in by this weekend!! There is also going to be a short ski camp in Casper after the race. It cost $75 to do both days. Erik Jacobson will be focusing on: Saturday: Training and video work Sunday: Sprints Here is the plan for the week: Monday: Skate Ski Warm Up 20 min./Drills - Body Position/15 min. Cool Down Tuesday: Classic Ski 30 min. Warm up/ 3-4 Interval Hill Drills/ 15 min. Cool Down Wednesday: Classic Ski 30 min. Warm Up/6x100 m Sprints/15 min. Cool Down Thursday: Waxing/Team Dinner 7:00 Friday: Casper Race Night Relay 3x1k Skate/Leave Laramie 1:30/Race Start 5:30 Saturday: Casper Race 5k Classic/Start time 9:00am/Be home 5-6 pm

Good work tonight Everyone! Don 9:11 Will 9:21 Sky 9:53 Collin 10:00 George 10:12 Erik 10:29 Calder 10:50 Sarah 10:58 Ken 11:00 Jaime 11:40 CJ 11:56 Liann 12:07 Chris 12:16 Austin 12:20 Ann H 12:31 Zoe 12:52 Emma 13:06 Holly 13:24 Jordan 13:51 Ann 13:52 Mark 15:05 EB DNF Jencee DNF Karley DNF

Excellent job this weekend to those that raced! I will have results to look at for practice tomorrow. We are headed to a full intensity week. Here is the plan! Monday: Classic Skiing/Warm Up Double Pole 20 min./Drills/ Cool Down 15 min./Nominate Team Captains and Skier of the week Tuesday: Skate Skiing/Warm Up 3x30 sec. sprints 4x4 min. Intervals/15 min Cool Down Wednesday: Pictures/20 min. Warm Up/General Strength/15 min. Cool Down/Meeting Girls Team Thursday: Classic Skiing/ Warm Up 15 min./Time Trial/Cool Down Friday: 20 min. Warm Up/General Strength/15 min. Cool Down Saturday: LSD Ski 2 hours

Congrats to everyone who did the camp over Thanksgiving! You all put in a LOT of good work. The training for this week is below. Monday: 20 min. Warm Up/Classic Drills/15 min. Cool Down Tuesday: 20 min. Warm Up/General Strength/15 min. Cool Down. Clean and test kick zones Wednesday: 20 min. Warm Up/Skate Leg Speeds/10 min. Cool Down Thursday: Rest Day, Waxing & Team Dinner Friday: 3x1k Relay Race Saturday: 7.5k Skate and JV 3k Skate

Monday: 20 min. Warm Up/Drills/15 min. Cool Down Tuesday: 20 min. Warm Up/ General Strength/ 15 min. Cool Down Wednesday: Morning: meet 9:00 am Happy Jack Classic ski for 2:00 hours Video work 1:00 pm Afternoon: 3:00 Skate ski 1:00 Thursday Off! Friday: Morning: meet 9:00 am Skate ski 1:00 Video 1:00 pm Afternoon: meet 3:00 pm Classic 1:00 hour Saturday: Morning: meet at 9:00 am Classic time trial Afternoon: Rest and Thanksgiving dinner at coaches

First Week of Training! Monday: Pre-Season Survey Paper Work & Equipment Check Strength Circut 1:00 Tuesday: Classic Ski on the Practice Fields Warm up 20 min./No Pole & Double Pole Drills/ 15 min. Cool Down Wednesday: Classic Ski Happy Jack 1 Hr LSD Classic Ski Thurday: 20 min. warm up/General Strength/15 min. Cool Down/Yoga Friday Skate Ski Happy Jack Warm up 20 min./No Pole & Double Pole Drills/ 15 min. Cool Down Saturday: Gobble Wobble

It was great to see everybody today! Here are some training ideas for the week. Tuesday: 15 min. warm up run to LaBonte Park Strength Circut around the park 15 min. Cool down Wednesday: Easy LSD Run 1:00 or if you can classic ski that's even better Thursday: Game of Ultimate Frizbee on feet or skies Friday: 15 min. warm up 15 min. basic endurance/race pace Classic skiing 15 min. cool down Saturday: LSD skiing if you can or Long easy run 1:30

Wow! It's time to get our ski groove on! We will be meeting tomorrow in the High School Cafeteria right after school for a pre-season meeting. Hope to see you all there.

Over the summer Fine Edge closed so we lost our place to rent equipment. However, Cross Country Connection has offered rent equipment this year. We will be having a meeting Thursday November 28th at 6:30 pm at XC Connection. Please come so you can get fit!

Monday: Classic Ski Warm Up 15 min. / Leg speeds 25 min. / 10 min. Cool Down Tuesday: Skate Ski Warm Up 15 min. / Intervals 5 x 1 min. / 10 min. Cool Down Wednesday: Waxing / Team Dinner Thursday: Leave after school / 4:00 pm Friday: 5k Skate Race Saturday: 10k Classic Race

Time flies when you are having fun! We have two weeks left of ski season. Monday: Skate Skiing Warm up 15 min. / Drills 25 min. / Cool Down 10 min Tuesday: Skate Skiing Warm up 15 min. / Intervals 3 x 2 min. / 10 min. Cool Down Wednesday: 10 min. Warm up / General Strength / 10 min. Cool Down Thursday: Classic Skiing Warm up 15 min. / 2 x 7 min. Intervals / 10 min. Cool Down Friday: 1:10 min LSD

Guess What! We are starting to peak. That doesn't mean that we will not be training. What peaking means is that we will be doing shorter work outs, faster and quicker intensity and focusing more than ever on resting our body so we can race really fast the next two races. Monday: Classic Skiing / Warm Up 15 min. / Drills 25 min. / Cool Down 10 min. Tuesday: Skate Skiing / Warm Up 15 min. / Intervals 3 x 4 min. / 10 min. Cool Down Wednesday: Warm up 10 min. / General Strength / 10 min. Cool Down Thursday: Leave for Jackson at 9:30 am Friday: 5 k Classic Starting at 10:00 am Saturday: 5 k Skate Starting at 10:10 am

Hey There! Well it looks like we are going to Jackson instead of Pinedale. For the races: We will have a 5k classic race on Friday and a 5k Skate Saturday.

Monday: Skate Skiing / Warm up 15 min. / Drills 40 min. /Cool Down 15 min. Tuesday: Skate Skiing / Warm up 15 min. / Intervals 8x4 min. / Cool Down 10 min. Wednesday: Warm up 15 min. / General Strength / 10 min. Cool Down Thursday: Classic Skiing / 55 min. LSD Rolling Terrain Friday: Classic Time Trial Saturday: 1:00 hour LSD

The Soldier Hollow races are over. Everyone skied well. Some skied faster than they every have. Everyone continues to improve. Team LHS did really well, and the coaches are proud of the effort everyone put in. Results of the 15km classic race are here . Results from the sprint race are here . A few pictures from day 1 are below. More pictures from both days are here . (Remember the email is 'lhsnordic', and the password is our exit).

Everyone is getting faster! I have posted all the time trial result here . Keep in mind that the first time trial was classic. The last two time trials have been skate. In the graph, time trials go from 1st to 3rd, left to right. If something is incorrect, let me know.

Five weeks of ski season left! It is essential that you take good care of yourself. That means getting enough sleep, eating well and drinking lots of water. Monday: Classic skiing / Warm up 15min./ Drills 25 min. / 10 min. cool down Tuesday: Skate skiing / Warm up 15min. / Intervals 3x7 min. / 10 min. Cool Down Wednesday: Warm up 10 min. / Spacific Strength / Cool Down 5 min. / Waxing Thursday: Leave for Soldier Hollow at 8:00 am Friday: Skate Sprints / Start time 9:00 am Saturday: Classic Race 5, 10 and 15 k / Start time 9:00 am

Monday: Warm up 15 min. / Skate Drills 25 min. / Cool Dowm 10 min. Tuesday: Warm up 15 min. / Classic Intervals 3 x 7 min. / 10 min. Cool Down Wednesday: Warm up 15 min. / General Strength / Cool Down 10 min. Thursday: Warm up 15 min. / Skate Time Trial / 15 min. Cool Down Friday: Game Saturday: LSD 1:30

Monday: Classic skiing Warm Up 15 min. / Drills 40 min. / Cool Down 10 min. Tuesday: 1:00 LSD Skate Wednesday: Warm up 15 min. / General Strength / Cool Down 10 min. / Waxing Thursday: Travel to Lander / Leave at 9:30 am Friday: 5k Classic Race Saturday: 10k Skate Race

Due to lack of snow the Cody race has been moved to Casper!

Here we go! Monday: Skating Warm Up 15 min. / Drills 40 min. / Cool Down 10 min. Tuesday: Classic Warm Up 15min. /Intervals 4 x 6 min. / Cool down 10 min. Wednesday: Warm up 15 min. / General Strength / Cool Down 10 min. Thursday: Waxing and Team Dinner Friday: Leave for Casper at 7:30 am / 12:00 Start / Classic Sprints Saturday: 9:00 am Start / Long Skate Race