Week 13 - Home Race

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We will be slaying some dragons on our home course this week!  

 If you have not gotten on the google doc for our home race please do so and sign up on our google doc to bring something for our banquet!!!  You are required to come and bring something.  Here is the link to our google doc.
https://docs.google.com/spreadsheets/d/1d1Cj_Ww36T4xJwakBVKzNvtiR7bX5ZPYww-PsumYOOQ/edit#gid=0

 Here is the plan:  

 Dinner location is:  Spring Creek Elementary School 
Start time:  7:00 pm
Seniors:  Bring Drinks
Juniors, Sophomores Jr. High:  Cook and Bring Pasta Noodles
Freshman:  Salad or Veggie side
Everyone:  Bring a Desert for 20 people

 I want to add in a beautiful quote from Coach Emily in Lander.
"We have plenty of work ahead of us. Renew your focus. Recognize that you can make endless improvements. Be humble and work hard EVERY SINGLE DAY!  That doesn’t mean work to exhaustion, this means to do your best work at every training session. If it is a distance day, really take it slow; see if you can v2 in slow motion - it is harder than you think. Can you hit every transition perfectly? In slow motion? When it is interval day, really push your limits. Don’t leave anything behind. Focus on the basics and perfect them. This is what makes you progress. This is how we improve."

With that being said, here is our plan for practice this week.

Monday am:  No Practice Sleep In!
Monday pm:  Classic Ski / 20 min. Warm Up / 30 min. Sharpening Drills / 10 min. Cool Down

Tuesday:   Skate Ski / 20 min. Warm Up / 20 min. Natural Intervals on Race course / 10 min. Cool Down

Wednesday am:  No Practice Sleep In!
Wednesday:  Classic Ski / 1:15 Over Distance 

Thursday:  Waxing 

Friday:  10k Freestyle Race / Start time 1:00 pm

Saturday:  5k Classic Race / Start time 9:30 am


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