LHS Nordic Ski Team Blog!!

Practice will be at 2pm today!!

This is going to be a great week, however, looks like it might be a cold one too!  Please remember to dress warm!  Monday we are going to have the UW coaches helping us on some skate technique!  Then we will have practice until Wednesday then we have New Years off! Here is the week's training: Monday:    Morning:   Meet @ 2:00 pm in the LHS Teachers Parking Lot / Skate Ski / 30 min. Warm up / Break up into groups and work on Technique with UW Coaches Rachel Watson & Christi Boggs / 10 min. Cool Down Afternoon:   Norwegian Core & Yoga on your own Tuesday:    Morning:   Meet  @ 2:00 pm in the LHS Teachers Parking Lot /  Classic Ski  / 20 min warm up / Relay Intervals / 10 min. Cool Down Afternoon:   Off or 30 min. Run on your own Wednesday: Morning:   Meet  @ 9:00 am in the LHS Teachers Parking Lot /  Classic Ski / 2:00  Over Distance  Afternoon:    Norwegian Core & Yoga on your own    Thursday: Ski on Your Own!  Technique of your choice!   Friday:  Ski on Your

Rotation 4 (22min) Abs and back in 15min, each exercise lasts for 30se c with two sets of each exercise 1.   Grandma situps 2.   Butt Lift 3.   Third Backups 4.   Baby Crunches – upper six packen 5.   Grabbern 6.   Sparkles 7.   Grandma Situps 8.   Apple Pickers 9.   Seal 10.   Side -situps left 11.   Side -situps right 12.   Teapot left 13.   Sidegrabbern left 14.   Sidegrabbern right 15.   Teapot right 7 min plank: 1.   Regular plank 1min 2.   Side plank right 30sec 3.   Side plank left 30sec 4.Reverse plank 1min 5.1 min lifting arm, then lift the leg, then lifting arm and leg simultaneously 6.Side plank left 30sec 7.Side plank right 30sec 8.Regular plank 1min

Happy Holiday's everybody!  I know that many of you are spending time with family the next two weeks so you won't be able to attend practices.  That is fine, see if you can do something active with them!  For those of you who will be around we have some really fun practices planned and we will be getting some really good training in!  All of these practices will be a couple hours long so please bring something to drink and something to eat!!! Monday:    Morning:  Meet @ 9:00 am in the LHS Teachers Parking Lot / Classic Ski / 30 min. Warm up / Break up into groups and work on Technique with Judi Hulme / 10 min. Cool Down Afternoon:  New Norwegian Core & Yoga @ 4:00 pm in the LHS Cafeteria  Tuesday:    Morning:  Meet  @ 9:00 am in the LHS Teachers Parking Lot /  Skate Ski  / 2:00 Over Distance Trail  Challenge Afternoon:  Off Wednesday: Morning:   Meet  @ 9:00 am in the LHS Teachers Parking Lot /  Classic Ski / Over Distance Barber Lake Trail in the Snowies / Pizz

Roads are closed, please go to school and we will have you dismissed when we can go!  Please take everything with you to school.

Tis the season for ski racing!   We will be headed to race in Jackson this week!  We will be leaving early Thursday morning so please make sure you are all good to go for all your classes! This is a big race!  We will be competing against racers from Utah, Montana, Idaho, and Wyoming.  This is joint qualifier for High Plains Division and Intermountain Division.  We will have different age classes as well as a JV and novice race.    What this means is that you must have a USSA $15 membership at the very least in order to race this weekend.  For those of you who are looking at trying for JNs this would be a good time to go ahead and get you annual membership for USSA.  This will make you eligible to earn USSA points giving you a better starting position at JNs when you get there.   Here is the link to sign up:   http://my.ussa.org/membership/start All of the race info for this weekend can be found on the Johnny Curtis Memorial Web page:  https://jhskiclub.org/johnny-curtis-memor

This is our first race week!!  I hope you are all stoked!  This is a really fun race and a great way to kick off the season! Please note that we will be having our sexy mind talk on Tuesday after practice. Monday:    Core 3:10 in the Cafeteria Skate Ski / 45 min. Warm up / 20 min. Body Position and Timing Drills / 10 min. Cool Down Tuesday:    Classic Ski / 30 min. Warm up / 30 min Double Pole Specific Strength / 30 min. Cool Down Sexy Mind Talk - The Mental Edge / Talk by Psychologist and Athlete Doug Scambler  Wednesday: Core 3:10 in the Cafeteria Skate Ski / 30 min. Warm Up / 3x1k Relay Practice  Thursday: Waxing Clinic / 3:10 in the Ag room  Friday:  Leave for Casper Race /  11:00 am Jr. High  11:30 am High School 3X1k Night Relays / Start 5:30 pm / Casper Mt.  Saturday: Casper Race / 5k Freestyle / 9:00 am Start / Casper Mt. 

Thank you all for a great Thanksgiving Training Camp!  You put in a lot of good skiing and some great Technique work!  Don't forget that every time you step on skis you can think about your technique, focus on one thing at a time. This is going to be a great week of training! Here is the game plan: Monday:   Core 3:10 in the Cafeteria Classic Ski / 45 min. Warm up / 20 min. Body Position and Timing Drills / 10 min. Cool Down Sexy Mind Talk - On Staying in the Game Tuesday:    Classic Ski / 30 min. Warm up / 30 min Double Pole Specific Strength / 30 min. Cool Down Wednesday: Core 3:10 in the Cafeteria Skate Ski / 1:45 Over Distance Ski Thursday: Classic Ski / 30 min. Warm Up / 45 min. Hill Resistant Training / 10 min. Cool Down Friday:  Skate Ski / 45 min. Warm up / Game & Agility / 10 min. Cool Down Saturday: Skate Ski / 30 min Warm up / Skate Time Trial / 20 min. Cool Down

Great job everyone on the time trial today! Here are the times: Colin      18:52 Nick       20:22 Albert    21:12 Nathan   22:38 Matt       22:28 Caz        22:38 Miles     23:13 Issac      29:22 Ben       33:09 Emily    29:30 Amy      32:01 We are off to a great start!  Let's stay stoked!

This is one of our biggest volume weeks of training!  Make sure you are staying hydrated, eating and sleeping! Monday Core:   Meet @ 3:10 for Norwegian Core 30 min. Monday Ski:   Skate Skiing / 30 min. Warm up / 30 min. Body Position Drills & Skate Basics / 30 min. Cool Down After practice we will vote on Team Captains and do a short talk on Training Zones Tuesday:   Skate Skiing / 30 min. Warm up / Body Position & Technique / Hill Training / 30 min. Wednesday:   Thanksgiving Camp Meet @ 9:00 am LHS Teachers Lot / Chimney Park / Classic Over Distance Ski & Technique Work 3:00 Hours. Wednesday pm:  Meet at Becca's for Norwegian Core and Video  Thursday:   Happy Thanksgiving!  No Practice / Ski on your own 2:00 Hours. Friday:   Thanksgiving Camp Meet @ 9:00 am LHS Teachers Lot / Happy Jack / Skate Over Distance & Technique Work 3:00 Hours. Saturday pm:   Thanksgiving Camp / Meet at 1:00 pm @ LHS Teachers Lot / Classic ski 30 min. Warm up / 5k Time Trial  / 30

I am so STOKED!!!  I just got back from a beautiful ski and am ready to start the season!  I just had to proclaim when I saw Jacob, Matt and Lucas out on the trail "Yeah the skiing is good!!!"  It looks like we will be starting out on snow so make sure to bring your equipment for the first practice so we can check it over.  Then Tuesday we will hit the trails!  Over the weekend also be thinking about what Motivates you? Here is the training for the week: Monday:  Survey / Equipment Check / Team Bonding Tuesday:  Classic Ski / 30 min. Warm up / Classic Basics & Review in Groups / 10 min. Cool Down Wednesday:  Classic Ski / 20 min. Warm up / 10 min. No Poles / 1:30 Over Distance Ski with Heart Rate Checks Thursday:  Classic Ski / 30 min. Warm Up / Classic Progress Practice in Groups / 10 min. Cool Down Friday:  Run or Classic Ski / 30 min Warm up / Game & Norwegian Core / 10 min Cool Down Saturday:  5 k Run / Gobble Wobble / Race or Volunteer Sunday:   R

Congratulations to all of you finishing up fall seasons!   There were many great accomplishments this fall!   Please take some time for reflection and recovery.   Take some days off but don’t stop training all together!   It is important to lower your intensity during this time.   It is a great time to do longer easier workouts.   You can do this on the bike, rollerskiing, running or skiing if possible.   Yoga and rolling are great ways to ride your body of any nagging injuries.   In case you need a training schedule to follow here is a general lay out to follow. Monday:   Off or some yoga and rolling Tuesday:   30 min. warm up / 30 min. general strength / 10 min. cool down Wednesday:   1-2 hours over distance run, bike, swim or ski/rollerski Thursday:   30 min. warm up / 30 min. general strength / 10 min. cool down Friday:   Find some friends and play a game! Saturday:   2-3 hours over distance Sand Lake road in the Snowys is skiable!!!! Sunday:    1-2 h

We are starting to gear up!  Make sure not to miss any of these important dates! - Oct. 26th at 5:00pm - Rental Night at Cross Country Connection - Nov. 5th at 3:30pm - Pre-season athlete meeting, we will meet in the LHS Cafeteria - Nov. 11th at 5:30 - Winter Sports Sign up and Parent Meeting 5:30 pm  - Nov. 16th at 3:30 - First Day of Practice, we will meet in the LHS Cafeteria See you all very soon!!! 

Hi All! The leaves are starting to change, the evenings and mornings have that bite, fall is in the air!  I've seen a lot of you, gotten to touch basis with you and I know a lot of you are in full swing with fall sports.  However, if anyone out there is needing help with what to do for fall training I would love to meet up with you and chat over coffee or tea. Starting to get excited!

Hope you are soaking up the last days of summer! I know that many of you are transitioning into fall sports so here are a few things to keep in mind as you do. Recover:  Make sure to roll, rub, put your legs up the wall and stretch/yoga. Have fun:  Don't loose the playfulness in your training!  If you do you will not be fast. Slay the dragon:  Be all in, don't hold back! Last keep in touch!  I would love to hear how your seasons are going! Monday:   Rest Day or 1:00 Active Recovery Swim or Bike Tuesday:   Run/Strength/Yoga with the UW team in the Lab School gym at 5:00 pm Wednesday:   1:15 - 1:30 Over Distance Trail Run. You can meet the UW team at 4:30 pm at the Stadium parking lot (one of the best ways to gain balance and agility is by trail running!) Thursday:   Run/Strength/Yoga with the UW team in the Lab School gym at 5:00 pm Friday:   1:00 Rollerski Breakfast Club with the UW team @ 6:00 am starts from Bean and Bytes this week! Saturday:   Try to do

Wow!  I can't believe we are starting August! If you have been hitting the training hard this week will be a perfect time to take a rest week before starting your fall sports. Here is the plan: Monday:  Rest Day Take a nap while you still can! Tuesday:  Active recovery run and core Wednesday:  1:00 Active recovery run Thursday:  5 pm Lab School Gym Run / Strength / Core / Yoga Friday:  Rest Day Take a nap while you still can! Saturday/ Sunday:  One day do an OD workout the other day Take A Nap!! Have a great week!!!!

I Hope that everyone had a fantastic weekend!  Mine was filled with amazing backpacking and running in the Mountains! Here is the training for the week: Monday:  Rest Day or Active recovery swim or bike Tuesday:  Run/Strength/Core/Yoga - Lab School Gym 5:00 pm Wednesday:  1:30 Over distance run at 5:00 pm from my house Thursday:  Run/Strength/Core/Yoga - Lab School Gym 5:00 pm Friday:  Bean & Byte - Breakfast Club Rollerski 6:30 am Saturday:  Rest Day or Active recovery swim or bike Sunday:  2 - 3 Hour Over Distance Run

Monday:   Rest Day or 1:00 Active Recovery Swim or Bike Tuesday:   Run/Strength/Yoga with the UW team in the Lab School gym at 5:00 pm Wednesday:   1:15 - 1:30 Over Distance Trail Run. You can meet the UW team at 4:30 pm at the Stadium parking lot (one of the best ways to gain balance and agility is by trail running!) Thursday:   Run/Strength/Yoga on your own no UW practice Friday:   1:00 Rollerski Breakfast Club with the UW team @ 6:00 am starts from Bean and Bytes this week! Saturday:   Try to do a 2 - 4 hours of Over Distance Running or Biking Sunday:   Rest Day or 1:00 Active Recovery Swim or Bike If you haven't signed up for the Lander Camp this is the time to do it!   Register Now! Hope everyone has a fantastic week!

Hi Everybody! I read a great article on Faster Skier about Emotional Intelligence and how it can help your performance so if you want to nerd out on skiing for a few minutes. Here is the link: http://fasterskier.com/blog/ article/all-about-emotional- intelligence-and-how-it- boosts-sports-performance/ For training this week: Monday:   Rest Day or 1:00 Active Recovery Swim or Bike Tuesday:   Run/Strength/Yoga with the UW team in the Lab School gym at 5:00 pm Wednesday:   1:15 - 1:30 Over Distance Trail Run. You can meet the UW team at 5:00 pm at the Stadium parking lot (one of the best ways to gain balance and agility is by trail running!) Thursday:   Run/Strength/Yoga with the UW team in the Lab School gym at 5:00 pm Friday:   1:00 Rollerski Breakfast Club with the UW team @ 6:00 am starts from Turtle Rock Coffee Shop Saturday:   Find a 5,10k running race, mt bike race, triathlon and jump in!  This is the best way to get your  speed for the summer!  ( I will be raci

Happy 4th of July Everyone!!! Some times holiday weeks can be a little more tricky on scheduling in training but some times it can be a great opportunity to do something fun and different. Monday:   Rest Day or 1:00 Bike to a Lake and Swim in it! Tuesday:   30 min. Run / 20 Core / 20 Swim meet at the stadium parking lot at 5:00 pm for an adventure with the UW team Wednesday:   1:15 min. Over Distance Run. Meet the UW team at 5:00 pm at the Stadium parking lot! Thursday:   45 min. Run / 20 min. Strength / 20 min. Core / 20 min. Yoga with the UW team at the LHS weight room 5:00 pm Friday:   1:00 Rollerski Breakfast Club with the UW team @ 6:00 am starts from Turtle Rock Coffee Shop   Saturday:   2 - 4 Run or Hike (or take this as your off day instead of Sunday) Sunday:   Rest Day or 1:00 Run, Swim or Bike