Week 4 - Endurance Block

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 It is looking like we are going to be knocking out some more dry land this week so keep the rolling, self-massage, and stretching going!  It is important for recovery!  

Right now it is still looking like Casper does not have any snow so I will keep you informed on what will happen for the first race.  

Also, take a close look at Friday's practice.  We will be doing a Roller Something practice!

Monday PM:  30 min. Warm-Up Run to Laprele Park / Nordic Team Solutions Running Mechanics Drill  / 30 min. Cool Down Run back to the school (Watch out for Barbed Wire)

Tuesday PM:  20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down 


Wednesday AM:  20 - 30 min. Run - on your own

Wednesday PM:  20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!)

Tuesday PM:  20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down 


Friday AM:  20 - 30 min. Run - on your own

Friday:  1 hour of ROLLER SOMETHING!  We are going to be doing some skate rollerskiing and rollerblading.  I have collected quite a few pairs of both rollerblades and rollerskis.  My goal is to get you on something!  If you have your own roller somethings bring them!  You will need to bring a helmet and your skate ski poles.   

Saturday:  Over Distance Ski TBA 

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