LHS Nordic Ski Team Blog!!

This is a recovery week especially for those of you who put a lot of k's in over break! Monday:  Meet at the High School at 9:00 am / 10 k Classic ski state race course! / Afternoon Watch Video from technique days and first race of the tour de ski! Tuesday:  Classic & Skate / 15 min. Warm Up / Continuous Pursuit Race / 10 min. Cool Down Wednesday:  Skate Ski/ 40 min. active recovery / Leg Speeds / 10 min. Cool Down Thursday: Leave for Pinedale @ 8:00 am / Eat Dinner and Wax Friday:  Continuous Pursuit / 2.5k Classic - 2.5 Skate / Start Time 1:00 pm Saturday:  Classic Race 10k Varisity 5k JV / Start Time 9 am

We will be meeting at 9 am at the High School every day.  Hope to see you there! Monday:  Day Off! Tuesday:  Skate Ski / 15 min. Warm up / Technique & Video Work / 10 min. Cool Down Wednesday:  Skate Ski / 15 min. Warm up / Sprint Practice / 10 min. Cool Down Thursday:  Classic Ski / 15 min. Warm up / Technique & Video Work / 10 min. Cool Down Friday:  Classic Ski / 15 min. Warm up / Time Trial / 10 min. Cool Down Saturday:  Ski on your own Skate LSD 2:00

Hope everyone got some rest! This week is going to be fun and busy! Monday:  Classic Ski / Warm Up 15 min. / 40 min. Drills and Active recovery / 10 min. Cool Down Tuesday:  Classic Ski / 15 min. Warm Up / 4x5.5 min. Intervals / 10 min. Cool Down Wednesday:  Skate Skiing / 50 min. Rolling Terrain and Down Hill Work Zone 1 Thursday:  Meet at the High School @ 9 am / Skate Ski / 15 min. Warm Up / Time Trial & Technique / 10 min. Cool Down Friday:  Meet at the High School 9 am / Classic Ski Chimney Park / Double Pole 50 min. Saturday:  Day Off!  Ski on you own if you can. Sunday:  Day Off!  Marry Christmas!!

Hi All! Tighe asked if I could write down some strength ideas for her so I thought you all would be interested.  I put a new page for strength ideas.  Just click on the link on the side of the page!  Strength is very important so if you can get some in on your own that is great! Here is the plan for the week. Monday:  Skate Ski/ Warm up 15 min./ 40 min. Drills Timing and Agility/ 10 min. Cool Down Tuesday:  Skate Ski/ Warm up 15 min./ 4x5 min. Zone 4 intervals/ 10 min. Cool Down Wednesday:  Classic Ski/ 45 min. Active Recovery/ leg speeds/ 10 min Cool Down Thursday:  Travel Day/ We will leave for Cody at 7:00 am/ Jr. High Skiers meet at the High School/ When we get there we'll wax and then get some dinner! Friday:  Race Day/ Varsity 6.4k Freestyle start time 1:00 pm/ JV 3.2  Freestyle Saturday:  Race Day/ Varsity 6.4k Classic start time 9:30 am/ JV 3.2k Classic

Great Job in Casper this weekend! Lets keep the ball rolling! Monday:  Classic Ski/ Warm up 20 min./ Agility & Balance Drills/ 20 min. Tuesday:  Skate Ski/ Warm up 20 Min./ Intervals 4x 4.5 min./ Cool Down 15 min. Wednesday:  Classic Ski/ Warm up 20 min./ 33 min. Double Pole & 6 min. single stick/ Cool Down 15 min. Thursday:  Classic Ski/ 20 min. Warm up/ Intervals 3x10 min./ 15 min. Cool Down Friday:  Skate Ski/ Warm up 20 min./ Game/ 15 min. Cool Down Saturday:  Skate Ski Fox Park 1:40

Can you believe it!  We are already looking at our first race of the season. Here is the week schedule: Monday:  Skate Ski / 20 min warm up / No Poles, body position and timing / 15 min. Cool Down Tuesday:  Classic Ski / Warm up 20 min. / Time Trial / 15 min. Cool Down Wednesday:  Skate Ski / Active Recovery 20 min. / Leg Speeds / 15 min. Cool Down / Hand out Uniforms Thursday:  Waxing Clinic / Place TBA Friday:  Leave for Casper 1:00 pm / Night Relay 3x1k Saturday:  Classic Race Varsity 5k / JV 3k Freestyle

Congratulations on finishing your first week of training!  Here is the plan for this week. Monday:  Skate Ski / Warm up 20 min. / Drills body position / Cool Down 15 min. Tuesday:  Skate Ski / Warm up 20 min. / Intervals - 4x5 min. with 2 min. recovery / Cool down 15 min. Thanksgiving Camp   Wednesday: 9:00 am:  Meet at LHS Cafeteria / Classic Ski / 30 min. warm up / Technique work and video / 20 min. cool down 3:30 pm:  Meet up at HJ Parking Lot / Skate Ski / Over distance training 1:00 Thursday: Happy Thanksgiving! Ski on your own Technique of your Choice Friday:  9:00 am:  Meet at LHS Cafeteria / Skate Ski / 30 min. warm up / Technique work and video / 20 min Cool Down 3:30 pm:  Meet up at HJ Parking Lot / Classic Ski / Over Distance Training 1:00 Saturday: 9:00 am: Meet at LHS Cafeteria / 20 min warm up / Continuous Pursuit Race / 15 min. Cool Down 3:30 pm Meet at Dan's house to watch video!

Here is the plan for our first week of training.  Come ready to train! * Please bring your team Jacket and all your ski equipment to the first day of practice! Monday:  Individual Interviews/ Check Equipment/ Play a Game Tuesday:  Classic Ski/ Warm up 20 min/ 10 min No Poles, Drills/ 15 min. Cool Down Wednesday:  Classic Ski/ Warm up 20 min./ Relay 4x4 Min./ 15 min. Cool Down Thursday:  Classic Ski/ Warm up 20 min./ Double Pole work/ 15 min Cool Down Friday:  Classic Ski/ Warm up 20 min./ Game/ 15 min. Cool Down Saturday:  Classic Ski/ Over Distance Trail Challenge Sunday:  Day Off!

Hi All! It is coming!  Ski season is almost here! Pre-Season Meeting @ 3:30 November 1st, in the LHS Cafeteria. Excited to see you all!

Anyone who is renting skis this season we will be having a rental night at: Cross Country Connection on October 12th at 6:30 pm. Hope to see you there!

I know some of you are finishing up with your fall sports so if you are looking for a way to stay fit before ski seasons starts you can come join the UW team on Tuesdays and Thursdays at 5:30 in the HS weight room for strength and then yoga.  Hope to see you all there! If you are still doing your fall sport I hope things are going well and we will see you in a couple months!

Hope that everyone is having a great summer of training! I just got back from from Vancouver were we did 16 hours of sea kayaking! What an awesome way to stay fit. This week is an intensity week. Monday: Rest Day Tuesday: Strength and Yoga 50 min. Wednesday: Run or Rollerski 50:00 Thursday: Strength and Yoga 50 min. Friday: Run LSD 1:30 Saturday: 5k running race or 30 min basic endurance Sunday: 2;00 LSD Rollerski or Bike

Hey Everyone! I will be gone for the next two weeks so if you need training ideas you can find them on the UW home page. Hope you have a great couple of weeks! Becca

This is a recovery week so take as many days off as you need to rest up and be ready for the next two weeks of training. Monday: Off Tuesday: Strength and Yoga 50 min. Wednesday: Recovery Run 40 min. Thursday: Strength and Yoga 50 min. Friday: Off Saturday: LSD Rollerski with Double Pole 40 min. Sunday: LSD Run 1:15

Just wanted to say good job to all who did the UW ski camp! Here is what will be happening for the rest of the summer: You are welcome to come join the UW team Tuesdays and Thursdays at 5:15 pm at the high school for strength training and yoga. Wednesdays they will be meeting at 5:15 pm in the union parking lot to go for a run. Most importantly, get out and do something! Hope you all have a fantastic summer!!!

Calling all Seniors! QB Club dinner is tomorrow at 7:00 pm at the Laramie Country Club! Be there or be square!

Hey Everyone! Jordan shared this link with me. It has running races around Laramie this summer! highplainsharriers.org/index.php?option=com_content&view=article&id=73&Itemid=83

Hi All! This is a reminder that we will be having a meeting about summer training at 3:30 in the HS Cafeteria. See you all there!

Monday: LSD Rollerblade or Ski 38:06 min Tuesday: Strength Circuit and Yoga 50:48 Wednesday: LSD Your Choice 38:06 Thursday: Strength Circuit and Yoga 50:48 Friday: LSD Rollerski with 10 min. Double Pole Saturday: LSD Run, Hike or Ski Sunday: Off!

Monday: Strength 50:00 Tuesday: Off! Wednesday: LSD Run, Rollerblade, Ski 38:06 Thursday: Strength 50:00 Friday: Game 38:06 Saturday: LSD Run, Rollerblade, Ski 1:16 Sunday: Off!

The date has been set for the senior Quarterback Club dinner. It will be May 25th at 7:00pm at the Country Club. Hope to see you all there!

Good work to those of you who came today and ran! YOU ROCK OUR WORLDS! Start today! Write what you did down.

I have all of our shirts and sweats from state finally. You can pick them up at our summer training meeting on the 23rd of May.

We will be having a meeting about summer training on May 23rd right after school in the LHS Cafeteria. Hope to see you all there!

Hello All! If you have items that you would like to donate to the gear swap please take them to school with you some time this week and give them to Collin D. or put them in the ski closet. Thanks! See you thursday

This is a reminder that if you have not signed up for the summer camp you should! Here is the address to register. http://www.uwyo.edu/ski/camp/index.html

Hi All, We will be having our end of the year banquet on March 31st at 7:30 pm in the high school cafeteria. We'll be doing our dessert potluck again so everyone bring a dessert. Also we are going to be doing a gear swap. So if you have any gear that you would like to get ride of bring it. Don't forget to bring uniforms and any other equipment that you borrowed for the season. Hope to see everyone there! Family and friends are welcome.

Well yesterday was a day that coaches dread. However, Will left it all out there and really pushed hard to stay in the race! Looking forward to Friday's Skate race!

These are all the pictures I shot this season. Laramie race: Laramie Race Dec 2010 Casper race: Casper Race Dec 2010 Soldier Hollow: Soldier Hollow 11 State: State Nordic 11

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.

I got a chance to look at the results from Soldier Hollow. Looks like everyone left it all out there! It looks like a lot of tough competition like usual. Hope everyone is getting rested up! Drink lots of water eat some good food and take a nap! We had our sprint day here yesterday. Man! There are some fast skiers! It's pretty amazing to see the world cup suits on so many of the skiers. Tomorrow we have a skiathlon so us coaches spent a lot of the morning doing some serious waxing!

Wow! It has been an amazing trip so far. I don't think I am over exaggerating to say that this has been the best experience of my life thus far. We are a bit tired after 30 some hours of traveling and about 8 hours of sleep in the last 3 days. However, the opening ceremonies kept us wide awake with the beautiful folk dancing and the amazing fire work display! We had our first race today and everybody did a great job. We are excited for the sprints tomorrow and are expecting some great successes. I hope that everyone has great races in SoHo!!!

Good luck to coach Becca, Dan, and the rest of the UW Nordic team in Turkey at the World University Games ! Becca, may the waxing force be with you. Dan, go man go!

I hope that everyone has a good two weeks! Here is the plan: Week # 1 Intensity Week Monday 1/24/11: Classic Skiing/15 min. Warm Up no poles/40 min. Double pole drills/ 10min. Cool Down Tuesday 1/25/11: Skate Skiing/ 15 min. Warm Up/ 4-5/2 min. intervals/ 15 min. Cool Down Wednesday 1/26/11: Waxing, Strength (optional) and Team Dinner Thursday 1/27/11: Leave for Soldier Hollow 8 am! Bring 5 extra dollars so you can ski when you get there. Friday 1/28/11: Skate Sprint Start Time 9 am boys followed by girls in each class (OJ, J1, J2) Mass start for Novice Saturday 1/29/11: Classic Race Start Time 9:00 am J1/OJ Men 15k J1/OJ Women 10k J2 Men & Women 5k Week # 2 Recovery Week If you are really tired or sick this is a good week to take an extra day off! Monday 1/31/11: Skate Skiing/15 min. Warm Up no poles/40 min. Body Position drills/ 10min. Cool Down Tuesday 2/1/11: Classic Skiing/ 15 min. Warm Up/ 2-3 x 5 min. Intervals/ 10 min. Cool Down Wednesday 2/2/11: Classic Skiing/

Hope that everyone is getting healthy and spending some extra time resting. If you haven't gotten me your Soldier Hollow paper work yet you need to get it to me no later than Tuesday. If I do not have your paper work and money I will assume that you are not going to Soldier Hollow. This week will be a volume week so we will be putting some hours in doing long easy skis with a couple intensity work outs. Here is the schedule: Monday: 3:30 at the high school Classic skiing/ Warm Up 30 min./ Technique and video work 30 min./15 min. Cool Down Tuesday: Classic skiing/ LSD 1:30 Wednesday: Classic skiing/ Warm up 30 min./ Time Trial/ Cool Down 15 min. Thursday: Skate Skiing LSD 1:00 Friday: Skate Skiing/ Warm up 15 min./ Drills/ 15 min Cool down Saturday: Skate Skiing/ Warm up 30 min./ Technique and video/ 15 min. Cool Down

Wow! What an awesome weekend. Beautiful skiing and good hard fun racing. Everybody did a great job pushing themselves this weekend. Let's keep the ball rolling! It is going to be a really cold week so bring lots of extra clothes tomorrow!!!! Here is the Schedule for the week: Monday: Classic skiing/10 min. warm up/30 min. pole work and stretches/ 15 min. Cool Down Tuesday: Skate Skiing/Warm up 15 min./Ladder intervals/15 min. Cool Down Wednesday: Waxing/Team Dinner 6:30 Thursday: Leave for Lander 3:30/ We will be staying at The Pronghorn in Lander Friday: 7.1K Skate Race/Start Time 12:00 noon 12:00: Varsity Boys 12:30: Varsity Girls 1:15: JV Boys and Girls 4k 1:30: Jr. High Boys and Girls Saturday: 10k Classic Race/Start time 9:30/Mass Start 9:30 Varsity Boys Wave 1 9:35 Varsity Boys Wave 2 10:30 Varsity Girls Wave 1 10:35 Varsity Girls Wave 2 11:30 JV/Jr high Mass Start 4k

A few photos from Casper. Click here.

Finally. I had some issues with my camera, but finally have some photos from the Laramie race posted. Click here.