LHS Nordic Ski Team Blog!!

After the information packet from Holly, I found I had my dates mixed. Friday- 5k Mass Start Free Girls then Boys starting at 11am Saturday- 5k Classic Pursuit Boy then Girls 9am start Also we do have a bus for tomorrow so we will be doing an over-distance classic ski, about 1.5hours tomorrow. Chris is also putting together a fun night for families.  Come up and ski at Happy Jack at 7pm on the 31st. with the Jr. High Program!! There will be hot drinks and games for the kids. Feel free to bring anything or anyone!

Hello All, Sorry for the last minute cancellations last week, hopefully that will be the last of the flu that I see for some time. This week: Monday -9am Skate 2hr. Over distance Tuesday - New Years Eve - On your own distance ski, take your fam out and have fun Wednesday - New Years - No Practice Thursday - 8am Leave time for Pinedale Friday - 5k mass start classic Saturday - 5k pursuit start skate

Hi All! Hope you have a great break!  Here is the plan for practices!  We will be leaving at 9 am from the teacher parking lot at the High School every day.  If you are still sick, please take off as many days as you need to get healthy before we race in Pinedale. Monday:   Skate skiing / 30 min. Warm up / Body Position & Timing / 15 min. Cool Down Tuesday:  Rest Day or Ski on your own Over Distance 2 hrs. Wednesday:  Rest Day Thursday:  Classic Ski / 2 Hr Over Distance / Video Work Friday:  Skate Ski / 2 Hr. Over Distance / Video Work Saturday:  Classic Intervals 3x10 min. Sunday:  Rest Day

Hi All, The results for the Jackson race can be found at: http://summittiming.com/races/race_results.php

Let's Keep Roll'n!!  We had a great start to our season in Casper and we are ready for Jackson!  Here is what the week is going to look like. Monday am:  General Strength 6:00 or 6:30 Monday pm:  Classic skiing / 30 min. Warm up / Body Position & Timing / 15 min. Cool Down Tuesday am:  6:45 Yoga Tuesday pm:  Skate skiing / 30 min. Warm up / Specific Strength / 15 min. Cool Down Wednesday am:  General Strength 6:00 or 6:30 Wednesday pm:  Classic Skiing / 30 min. Warm Up / Leg Speeds / 15 min. Cool Down Thursday am:  6:45 Yoga / Leave for Jackson / Waxing Friday:  5k Classic Interval Start Race 1 Skier every 30 sec. / 10am Start Time Saturday:  10k Freestyle Mass Start Race / 10am Start Time / Team Bonding Sunday:  REST DAY More info on the Race can be found at: https://jhskiclub.org/jnq

No Morning Practice on Monday!! I will be driving the UW team to Denver, so sleep in and get ready for practice in the afternoon!!

Monday am:  6:00 or 6:30 / General Strength Monday pm:  Skate Skiing / 30 min. Warm up/Body Position & Timing / 15 min. Cool Down Tuesday am:  7:00 - 7:30 Yoga Tuesday pm:  Classic skiing / 30 min. Warm up/Spacific Strength / 15 min. Cool Down Wednesday am:  6:00 or 6:30am / General Strength Wednesday pm:  Skate Ski / 1:30 Over Distance Trail Challenge Thursday am:  7:00 - 7:30 Yoga Thursday pm:  Waxing Clinic Ag. Room Friday:  Leave for Casper at 12:30 / Night Relays start at 5:30 Saturday:  5k Classic Race / Start time 9 am Sunday:  Rest Day!

Keep up the amazing work!!

Amazing work today!! Everyone did a fantastic job.  Here are the times if you would like to look at them. https://docs.google.com/spreadsheet/ccc?key=0AhyMp4PfMIWCdDctWXVSS0VBYWl1QTdSeTJaVHlLbUE&usp=sharing Get ready for next week, we will be RACING!!!

The good news is that we have snow! Unfortunately with it came cold.  Casper has decided to delay their race until next weekend, the 13th and 14th.  The formate will be exactly the same. We will have our team dinner this Friday at Tighe Jones's house. Happy Trails!

Hi Happy Skiers!! What a great Thanksgiving Training Week!  We got a lot of good work done.  We have an incredibly busy week ahead of us.  So make sure to take care of yourself by getting at least 8 hours of sleep a night and eating good food! Monday Morning:  6:00 or 6:30 am General Strength Monday Afternoon:  Skate Ski / 30 min. Warm up / Relay Practice / 10 min. Cool Down / Talk on Strength and Flexibility Tuesday Morning:  YOGA! small gym / 7:00 - 7:30 am with Mrs. Varca Tuesday Afternoon:  Classic Ski / 30 min. Warm up / Specific Strength / 10 min. Cool Down Wednesday Morning:   6:00 or 6:30 am General Strength Wednesday Afternoon:  Classic Ski / 1:30 Over Distance & Leg Speeds / 10 min. Cool Down Thursday Morning:  YOGA! small gym / 7:00 - 7:30 am with Mrs. Varca Thursday Afternoon:  Waxing Clinic in the Ag. Room Friday:  Leave for Casper 12:30 / Night Relay Start Time 5:30 pm Saturday:  5k ...

Hi All! Just wanted to let everyone know what the plan is for Saturday's practices. We are still going to meet at 8:30 am same at the High School.  Then we are going to drive out to Chimney Park and do a little skate ski and then a classic ski.  Bring both sets of equipment. In the afternoon we will meet and go over video and watch Love Actually. Hope to see you all there!

Amazing Work yesterday on the strength test!!  There was huge improvement across the board.  Keep up the fantastic work. A couple of notes: First, why do we do strength testing?  Strength tests are a tool for us, the coaches, to gauge how well you are responding to workouts and assess your current level of fitness.  Both important factors for us to write training plans. "Yeah but why strength test? Let's do a time trial instead." Strength test are a standardized way to test fitness. We can compare year to year and time of year.   Second, your numbers, team numbers and national numbers.  Strength test are a tool for you.  This is not a perfect skiing test.  But we can gleam information from it.  Look at your improvement from last year.  You all have strengths and weaknesses that make you the skier you are.  Being the best at sit ups does not mean you are the best skier but those abs will help you when we are out on the trail....

We are headed into one of our biggest training weeks of the season.  Please make sure to get enough rest to successfully make it through the week!  Remember it is impossible to make up missed training days. Monday Morning:  6:00 or 6:15 am at the Weight room / General Strength Monday Afternoon:  30 min. Warm Up / Medals Test / 10 min. Cool Down / Training Log Talk Tuesday:  Classic Ski / 30 min. Warm up /  Body Position, Double Pole and Balance Drills / 10 min. Cool Down Wednesday Morning:  Leave 8:30 am / 1:30 Over Distance Classic Ski Wednesday Afternoon:  Leave 3:30 pm / 1:00 Skate Technique Work Thursday:  Ski on your own!  Happy Thanksgiving!! Friday Morning:  Leave 8:30 am / 1:15 Over Distance Skate Ski Friday Afternoon:  Leave 3:30 pm / 1:00 Classic Video Work Saturday Morning:  Leave 8:30 am / 1:00 Skate Video Work Saturday Afternoon:  Video review and Love Actually Sunday:  Rest Day!!!

Awesome first day of practice!! For anyone interested here is the presentation that was supposed to be the first day: http://prezi.com/siipaoyftc56/?utm_campaign=share&utm_medium=copy The YouTube video is in the presentation buts its also here: If anyone is interested in going to Nationals talk with Becca or me and check out the information on the website.  Below is the link to the registration page which if you want to save a little money needs to happen in the next two weeks! https://sites.google.com/site/highplainsnordic/junior-championships/registration We also have a new rule on the team this year: BE POSITIVE.  This picture should help you understand. The rule is this, whenever a coach hears you say something negative you will need to say two positive things before you can continue practice.  We will talk more about this but stay positive and you will have no problem!!!

Hi Everyone!  I hope that you are as excited as Dan and I to start the season! Please make sure you have all your paper work in so you don't miss out!!! Here is the plan for the week. Monday:  Goal Setting, Team Bonding and Surveys / Test Kick Zones / Get Equipment ready to go! Tuesday:  Be ready to run!  30 min. warm up run / Strength circuit / 15 min. Cool Down Wednesday:   30 min. warm up run / Technique Drills and Plyos / 15 min. Cool Down run Thursday:  30 min. warm up run / Strength circuit / 15 min. Cool Down unless it snows then we will be classic skiing / Specific Strength and Technique Friday:   30 min warm up / Game / 15 min. Cool Down Saturday:  Over Distance ski in the Snowys!  / 9 am leave time / 1 am return / bring money and snack See you very soon!!!

I am having a senior get-to-gether Monday Nov. 4th at my house at 7 pm.  If you are a senior please come!  There will be milk and cookies!

We are getting very close!  Another amazing season is about to start! Rental Night will be October 28th at Cross Country Connection at 6:00 pm. We will be having our pre-season meeting at 3:30 in the LHS Cafeteria on November 1st. Parents meeting will be the same day at 7:00 pm in the LHS Cafeteria. Excited to see you!!

Hope that everyone is getting a great start to the school year!  Our first day of practice will be November 18th! A Note from Dan, As we move into the fall season remember to keep the quality of your workouts high.  To do this remember to  ICE  all your workouts! I  - Intensity C  - Concentration and Consistency E  - Effort and Execution See you all very soon!

Hi All! I will be gone the next two weeks on a bike tour through Colorado!  Training will be the same as usual!  Hope you have a good two weeks!!

We will have the following:  Tuesday: 5 - OD Run, 5:45 - Strength, 6:30 - Yoga. Laramie High School Weight Room  Wednesday: 4:30 - OD Run - Meeting place TBA  If you want to meet for additional times let me know and we'll see if there is interest.  If we don't see you have a fantastic holiday break and be sure to get in a fantastic holiday distance workout!

Here is the training for this week:  Tuesday: 5 - OD Run, 5:45 - Strength, 6:30 - Yoga Laramie High School Weight Room  Wednesday: 4:30 - OD Run - Meeting place TBA  Thursday: 5 - OD Run, 5:45 - Strength, 6:30 - Yoga  Friday: Breakfast Club! 6am rollerski at Turtle Rock  Weekend! Get out and do something LONG and fun and invite others! 

Anyone interested in summer training, meet coaches at Turtle Rock on May 22nd at 4:00 pm.

Hi All! I hope that you are having a super spring! Just wanted to let you know that we will be having our Laramie Ski Camp again!  It will be June 13 - 15.  You can register online on the High Plains web page: https://sites.google.com/site/highplainsnordic/home Hope to see you all there!  This is when skiers are made!!

Hi All! I hope that you got a lot of really good rest this weekend and you are feeling health!  If you are still feeling unhealthy take as many days off this week as you need.  Remember to drink lots of water, rest anytime you can and eat well!! Just a quick reminder all the info that you need for the JNs trip is on the web page at: https://sites.google.com/site/highplainsnordic/home Here is the training for the week: Monday:  Classic Ski / 30 min. warm up / Leg speeds / 10 min. Cool Down Tuesday:  Rest Day / Meet at the High School at 3:30 for news paper interview / New 2 You for banquet cloths Wednesday:  Skate Ski / 30 min. warm up / Leg speeds / 10 min. Cool Down / End of the Year Banquet at 7:00 pm in the LHS Cafeteria Thursday:  Wax and Pack!  Becca's house. Friday:  Meet at the High School in the Student Parking Lot at 2:30pm Saturday:  Fly out from DIA at 8:00 am!!!

Hi All! Everyone is welcome to come to these practices! Here is the plan, Monday:  Skate ski / 30 min. Warm up / Body Possition Drills / 10 min. Cool Down Tuesday:  Rest Day! Wednesday:  Classic Ski / 30 min. Warm Up / 30 sec. Gravity Intervals / 10 sec. Cool Down Thursday:  Skate ski 1:00 Over Distance Friday:  Classic Active Recovery 45 min. Saturday:  Skate Active Recovery 45 min. Or Rest Day Sunday:  Rest Day

It is here!  The week of state!  It's going to be a busy exciting week!! Here is the plan. Monday:  Off!! Tuesday:  Classic Ski / 45 min. active recovery ski Wednesday:  Skate Ski / 15 min. Warm Up / Leg Speeds / 10 min. Cool Down Thursday:  Leave for Lander 7:00 am Friday:  5k Classic Race / 9:30 am Start Time / Varsity Boys / Varsity Girls Saturday:  10k Skate Race / 9:30 am Start Time / Varsity Girls / Varsity Boys

Monday:  Classic Skiing / 20 Min. Warm Up / Drills / 10 min. Cool Down Tuesday:  Rest Day Take a Nap Wednesday:  Classic Ski / 30 min. Warm Up / Gravity Intervals 4 x 30 sec. / 10 min. Cool Down Thursday:  Skate Ski Over Distance 1:00 Friday:  Skate Ski 15 min. Warm Up / Game / 10 min. Cool Down Saturday:  Cowboy Chase!  Come, watch and eat some dinner! Sunday:  Off!

Look at those new uniforms.  Thank you Fern!

Here is a link to all my photos from Soldier Hollow.   A great 2 days of racing. Soldier Hollow 2013

Monday:  skate Ski / 30 min. warm up / Corner and transition work / 10 min. Cool Down Tuesday:  Classic ski Over Distance 1:00 Wednesday:  Classic Ski / 30 min. warm up / Leg Speeds / 10 min. Cool Down Thursday:  Leave 8 am for Jackson Friday:  Classic 10k / Start time 10 am Saturday:  Skate Sprints /  Start Time 9 am Sunday:  Off!

Hi All!  Guess what, this is the last week for morning practice! Monday Morning:  6:30 am General Strength (last week) Monday Afternoon:  Classic Skiing / Warm Up 30 min. / Drills / 15 min. Cool Down Tuesday:  Skate Skiing / Over Distance 1:15 Wednesday Morning:  6:30 am General Strength (last week) Wednesday Afternoon:  Star Light Streak Sprint Relays Thursday:  Leave for Soldier Hollow 6:30 am Friday:  Skate Sprints / Start Time 9:00 am Saturday:  5,10k Classic Race / Start Time 9:00 am Sunday:  Off!

Monday Morning:  Meet 8:00 am weight room/General Strength Monday Afternoon: Same time and place as usual / Skate ski / Warm up 30 min. / Drills / 15 Min. Cool Down Tuesday:  Classic ski / 30 min. Warm up / 4 x 3 min. Double Pole Intervals / 15 min. Cool Down Wednesday Morning:  6:30 am / General Strength Wednesday Afternoon:  Classic ski / Over distance 1:15 Thursday:  Skate ski / Warm up 30 min. /  Drag Races / 15 min. Cool Down Friday:  Skate ski / Down Hill Practice at the Snowys / Boys Night at Becca's Saturday:  Classic Ski / Bring your parents to practice day! / 2:00 Sunday:  Off

Hope that everyone is staying warm!  Remember to bring an extra layer for training this week!!! We will be doing a skate skiing boot camp this week! Monday Morning:  Meet 6:30 am / General Strength / Stretching Monday Afternoon:  Skate Skiing / 30 min. Warm Up / Drills / 15 min. Cool Down Tuesday:  Skate Skiing / 30 min. Warm Up / 4 x 4 min. Intervals / 15 min. Cool Down Wednesday Morning:   Meet 6:30 am / General Strength / Stretching Wednesday:  Skate Skiing / 30 min. Warm Up / Leg Speeds / 10 min. Cool Down Thursday:  Waxing! Friday:  Leave for Casper at Noon!  Night Relays Freestyle 3 x 1k / Start Time 5:30 Saturday:  5k Freestyle / Boys Varsity Start 9:00 am 15 sec. Intervals

Hope that everyone got some recovery time!  We have a full week of training ahead of us! Monday Morning:  6:30 10 min. Run / General Strength / Stretching Monday Afternoon:  Classic Ski 20 min. Warm up / Buddy Recovery Ski / 15 min. Cool Down Tuesday:  Intensity Block / Skate Skiing / 30 min. Warm Up / 4x4 min. Intervals / 15 min. Cool Down Wednesday Morning:  6:30 10 min. Run / General Strength / Stretching Wednesday Afternoon:  Classic Ski / 1:30 min. Over Distance Ski Thursday:  Classic / 30 min. Warm Up / Specific Strength / 30 min. Cool Down / Girls Night at Becca's! Friday:  Skate Ski / 30 min. Warm Up / Game / 15 min. Cool Down Saturday:  Skate Ski / 2 Hour Over Distance / Snowys

Here is a link to all the photos I took at the Pinedale races. Classic race photos are first, then skate photos, followed by team pictures and results.  Nice job everybody.  It was a very enjoyable weekend.   Click here for the photos.