LHS Nordic Ski Team Blog!!

Last week of the season. Can you believe it? Here is the scoop: Monday: Classic ski easy 30 min. / 6 leg speeds Tuesday: Skate ski short speed intervals Wednesday: Waxing and Team Dinner Thursday: Leave For Jackson at 8 am Friday: Skate Race 5k Interval Start 1 Every 30 sec. Boys Start 9:30 am Girls Start 10:30 am Saturday: Classic Race 8k Interval Start 1 Every 30 sec. Girls Start 9:30 am Boys Start 10:30 am (tenative)

With only two weeks left to the season we are going to start tapering. Tapering is the point in the season were you start easing up on your training to peak for state. The goal is to be rested and ready to ski your best. Here is the schedule for the week. Monday: Classic ski 15 min easy warm up/ 30 min. of Technique Work/ 10 min. Cool Down Tuesday: Skate ski Intervals/ 6x2 min. Intervals/ Cool Down Wednesday: Classic ski 45 min. SUPER EASY focus on skiing down hills and corners fast Thursday: Classic ski Intervals/ 15 min. basic endurance/ 15 min. Cool Down Friday: Skate ski 45 min. SUPER EASY focus on technique Saturday: Rest/ go for a walk and stretch out

Here is some more information on the races this weekend! Sounds like it is going to be a fun weekend! Friday, February 11 th : Free-Style; Mass Start; 4x 1.1km Relay 9:00 a.m. All Courses Open for Inspection 11:00a.m. Bib pick up at Race Headquarters Cabin 12:45 a.m. Flag Ceremony in tag zone area 1:00 p.m. The Annual Valentine’s Day Cookie Relay Then… Saturday’s Course Open for Inspection. 5:30 p.m. Tomorrow’s Classic Course closed for grooming. 5:37 p.m. Sunset!!! 6:30 p.m. Head Coaches’ Dinner Meeting Saturday, January 16 th : 11.4 Km Classic Race - 15 Second Interval Dual Starts 7:23 a.m. Sunrise!! 8:00 a.m. Course Open (subject to grooming conditions); All must ski in race direction. Please minimize!! 8:00 a.m. Bib pick up at Race Headquarters Cabin 9:00 a

I have to say I woke up this morning wondering if the last two weeks were all a dream. Turkey was absolutely amazing! However I missed you all and I am excited to be back. Here is the plan for the week. Monday: Classic Skiing Warm Up 15 min./Drills 40 min./15 min. Cool Down Tuesday: Skate Skiing Warm Up 15 min./Intervals 6 x 2 min. Intervals/ 15 min. Cool Down Wednesday: Strength Circuit/ Waxing/ Team Dinner Thursday: Leave For Cody @ 11 am Friday: Relay Race Start Time TBA Saturday: 10k Girls 15k Boys Technique and Time TBA

Austin Rosemarin receives his 3rd place coffee mug at Soldier Hollow last weekend. Austin took 3rd in the boys novice 5k classic race on Saturday. Austin was in 15th place (out of 16) heading out of the stadium, but quickly found his stride and passed everybody but 2. Way to go Austin!

Temperature at my house this morning was -30F. Projected high today is -5F. Way too cold for practice. PRACTICE IS CANCELED today, Tuesday 1 February 2011 . It is a recovery week, so take the day off. Some light weight lifting would be okay. We will resume practice Wednesday 2 February with circuit training in the LHS weight room. See you then.