LHS Nordic Ski Team Blog!!

Hi Everyone! It's too cold this morning to ski but it is suppose to warm up to 11 above by 1:00 pm. So we are going to meet at the High School at 1:00 pm

It is suppose to be -20 tomorrow at 9:00 am so we are not going to ski.  Stay in your house and do some yoga and rolling and stay warm!  See you Wednesday at 9:00 am!

Hope that everyone had a great Holiday! It is looking like a cold but fun week ahead of us!  Please dress warmly!!! Monday:  Meet LHS Teachers lot 9:00 am / Classic Ski / 10k practice for Casper Tuesday:  No Practice Too Cold!! Wednesday:  Meet LHS Teachers lot 9:00 am / Skate Ski / 3x3k Relay Practice Thursday:  Waxing at Becca's 1pm - 3pm Friday:  Leave for Casper at 8:30 am / Race start 1:00 pm / 10k Freestyle / Boys first / JV 5k (Banquet Friday Night time TBA) Saturday:  Race Start Time 9:00 am / 3x3k Classic Relay / Girls First

Wednesday:  Rest Day!  Or Active Recovery easy run or ski / Stretching, Rolling and Yoga Thursday:  Skate or Classic / 20 min. Warm Up / 20 min. Natural Intervals / 10 min Cool Down Friday:  Skate or Classic / 2:00 Over Distance Saturday:  Skate or Classic / 2:00 Over Distance Sunday:  Rest Day! Have a Happy Holiday!  

Roads are closed so we are going to try for a classic ski on the park! Monday:  Meet at 9:00 am LHS teachers lot / Classic Ski / 2:30 Over Distance Tuesday:  Meet at 9:00 am LHS teachers lot / Skate ski / 2:30 Over Distance Wednesday- Sunday: No practice!

The team has new hats! See the pictures below.  They are quality Nordic race beanies, but unlike other race beanies, they are pretty darned warm because they are lightly lined.  One size fits all. To allow parents, aunts, uncles, friends, grandpas, grandmas, dogs, goldfish, etc to show their support we are offering left-over hats for sale.   Proceeds offset cost of the hats to the kids.  You can find the hats at Cross Country Connection in downtown Laramie for $25.

Photos from day two of racing in Jackson Hole - the mass start skate races.  Great job everyone.   Rest of the photos are here .

Some photos from today's race. The rest of the photos are here .   Results can be found at:  https://jhskiclub.org/johnny-curtis-memorial-race

Monday am:  6:00 am / Rolling & Yoga / Bring a Yoga Mat if you have one Monday pm:  Field Trip to Sports Physiology Lab Tuesday:  Skate Skiing / 30 min. Warm Up / Technique & No Poles / 10 min. Cool Down Wednesday am:  6:00 or 6:30 am / General Strength Wednesday pm:  Classic Ski / 30 min. Warm Up / Intervals with UW / 10 min. Cool Down Thursday:  Leave for Jackson 7:00 am Friday:  Open, U20/U18 and Varsity Boys – 7.5 k -  Race Start 10 a.m.  U16 and JV Boys – 5km.  Aprox Race Start 10:40 a.m.  Open,U20/U18 and Varsity Girls – 5 km -  Aprox Race Start 11:15  U16 and JV Girls – 5km -  Aprox Race Start 11:50  Novice & U14 – 3 km -   Aprox Race Start 12:25  U12 – 2km -  Aprox Race Start 1:05  U10 & U8 – 1k -  Aprox Race Start 1:15 Saturday: Open, U20/U18 Girls – 7.5 km -  Race Start 9 a.m. U16 Girls – 5km -  Race Start 9:45 a.m. Open U20/U18 Boys – 7.5 km -  Race Start 10:15 U16 Boys – 5km -  Race Start 11 a.m. Novice & U14 – 3 km-  Race St

Monday am:  6:00 am / 10 min. warm up / 20 min. General Strength Monday:  Classic Skiing / 30 min. Warm up / Body Position & progression / 30 min.                 ** After Practice Talk on Recovery & Morning workouts! Tuesday:  Skate Skiing / 30 min. Warm Up / Relay Race / 10 min. Cool Down                 ** Pass out Race Uniforms Wednesday:  6:00 or 6:30 am / 10 min. warm up / 20 min. General Strength Wednesday:  Classic Ski  / No Poles / 30 min. Warm Up / Leg Speeds / 10 min. Cool Down Thursday:  Waxing Clinic! Friday:  Leave for Casper @ Noon / Night Relays 3x1k / Start time 5:30 pm / Casper Mt. Saturday:  Classic 5k Varsity / 3k JV / Start time 9:00 am / Casper Mt.

Practice for Saturday has been moved up!  We will leave the LHS parking lot at 8:30 am. So that we can be back for the Gear Swap that starts at 11 am in the Union Ballroom!!!  You want to get there before or right at 11 am so you can get in to get the good gear!!  

Hi Everyone! I wanted to post the dates and places for team dinners! This Friday it will be at Lucas's house. December 5th LUCAS THORSNESS HOUSEHOLD January 9th Albert Steiner January 23rd Nowell/Subiran/Vigil @ Nowell Household February 6th Monica/Sarah February 20th Sarah Weber

Greetings fellow skiers!  As we are approaching our first race weekend, I would like to remind you all how important it is to visualize technique and racing.  I've attached a couple of links for world cup classic skiing.  These might help give some of you new skiers a sense of what racing looks like, and they are helpful to all skiers for technique and race strategy.  I'd encourage all of you to watch at least 10 minutes of these videos!  Visual learning is one of the best ways to become a better skier. Enjoy! See you all tomorrow! http://youtu.be/NjAi3n_zhz0 http://youtu.be/3FsDDitvJWY FYI, these are both classic videos, but there are plenty of World Cup Skate Videos out there. xcskiingtv is a good channel to look on.

Monday am:  6:00 am / LHS Weight Room / 10 min. Warm up run / General Strength Monday pm:  Skate Skiing / 30 min. Warm up / Body Position & Agility Drills / 30 min. Tuesday:  Classic Skiing / 30 min. Warm Up / 20 min. Hill Intrvals / 10 min. Cool Down Wednesday am:  6:00 or 6:30 am / LHS Weight Room / 10 min. Warm up run / General Strength Wednesday pm:  Skate Ski / 10 min. No Poles / 1:30 Over Distance Thursday:  Classic Ski / 30 min. Warm Up / 30 min. Double Pole / 10 min. Cool Down Friday:  Skate Ski / 30 min. Warm up / Game / 10 min. Cool Down Saturday:  Classic Ski / 2:00 Hours Over Distance

This is our biggest week of training!  Make sure you are staying hydrated, eating and sleeping! Monday am:  Meet @ 6 am / LHS Weight Room / Be ready to run / Core Strength 30 min. Monday pm:  Classic Skiing / 30 min. Warm up / 30 min. Body Position Drills & progression / 30 min. Cool Down After practice we will vote on Team Captains and do a short talk. 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 2:30 Hours. Thursday:  Happy Thanksgiving!  No Practice / Ski on your own 2:00 Hours. Friday:  Thanksgiving Camp Meet @ 1:00 pm LHS Teachers Lot / Happy Jack / Skate Over Distance & Technique Work 2:30 Hours. Saturday:  Thanksgiving Camp  Classic ski 30 min. Warm up / Time Trial  / 30 min. Cool Down Saturday Pm:  Video at Ferne's House! BRING FOOD FOR AFTER PRACTICE!!

Practice for tomorrow will be the Gobble Wobble! We will meet 8:30 am in the student parking lot.  See you there!

On the second day of practice, on snow, my group skied 9.3km - almost 10km.  See our route here: Trent's Garmin Connect, Wed 19 Nov 14 Great work everybody.  Those 7km and 10km races are nothin.

Monday Morning:  Off Monday:  1st Practice Goal Setting / Equipment / Team Bonding Activity Tuesday:  Be ready to Classic Ski or Run / 30 min. Warm up / Strength / 30 min. Cool Down Wednesday:  6:00 am / meet at the LHS weight room / Be ready to run outside Wednesday:  Classic Skiing or Run / 30 min. Warm up / Body Position & progression / 30 min. Cool Down Thursday:  Classic skiing or Run / 30 min. Warm up / Body Position & progression / 30 min. Cool Down Friday:  Skate Skiing / 30 min. Warm up / Game / 15 min. Cool Down Saturday:  Over Distance Ski / Gobble Wobble

Parents we will have a parent meeting Wednesday Nov. 12 at 6:30 pm in the LHS Cafeteria. Hope to see you all there!

Seniors!! Quick reminder, we will be having a dinner meeting at my house on Monday at 7:00 pm.  If you can bring a desert or drink that would be great! See you soon!

We will be having our Pre - Season Meeting TOMORROW!  November 3rd at 4:00 pm in the LHS Auditorium. Hope to see you all there! There will also be a Sports Sign up Night Nov. 5th at 5:00 pm in the LHS Cafeteria Please spread to word to all new skiers!  if you have any questions.  Please don't hesitate to email.  My email address to rsophie98@gmail.com Get Stoked!!!!!

I know that most of you have started into your fall sports how ever I will keep posting training and you all are welcome to join the UW team for so wicked fall training!!  I hope that you have stellar starts to your school years and I am looking forward to seeing you in a couple months.  Stay active and fit! Training for the week: Monday: Off or little OD  Tuesday: 5:00pm Strength & Yoga, Laramie High School Weight room  Wednesday: 5pm, Stadium Parking Lot, OD Run  Thursday: 5:00pm Strength & Yoga, Laramie High School Weight room  Friday: 6:15am Breakfast Club, Rollerski from Turtle Rock Coffee 

Here is the training for this week:  Monday: Nap or OD workout  Tuesday: 5pm, High School, Run, Strength, Yoga!  Wednesday: OD Run, Bike or Hike 2:00  Thursday: 5pm, High School, Run, Strength, Yoga!  Friday: 6:15am, Turtle Rock, Breakfast Club Rollerski!  Weekend: Have fun and do something awesome!

Hope everyone had a great 4th! Here is the training for the week.   Monday: Off or OD workout, this is a good day to swim! Tuesday: 5pm, High School, Run, Strength, Yoga! Wednesday: 5pm, Stadium Parking Lot OD run! Thursday: 5pm, High School, Run, Strength, Yoga! Friday: 6:15am, Turtle Rock, Breakfast Club Saturday: OD work out Sunday:  Off or OD workout, this is a good day to swim! 

Happy 4th of July!! This week can be an interesting one for training.  Some times its just better to enjoy family time and hit the training hard again the next week! Here is the training: Monday:  Off / OD Work Tuesday:  Strength / Yoga 5:00 pm Wednesday:  OD Run 5:00 Stadium Parking Lot Thursday:  No Practice / Hike or Bike if you can! Friday:  No Practice / Hike or Bike if you can! Saturday:  No Practice / Hike or Bike if you can! Sunday:  No Practice / Hike or Bike if you can!

Here are the rest of the practices this week:  Monday: Off or OD workout  Tuesday: 5pm, High School, Run, Strength, Yoga!  Wednesday: 5pm, Stadium Parking Lot OD road bike or rollerski, your choice!  Thursday: 5pm, High School, Run, Strength, yoga!  Friday: 6:15, Turtle Rock, Breakfast Club rollerski!  Saturday: Casper Triathlon! 

Here are the practices this week:  Monday: Off or OD workout  Tuesday: 5pm, High School, Run, Strength, Yoga!  Wednesday: 5pm, Stadium Parking Lot 1:00 - 1:30 OD Run!   Thursday: 5pm, High School, Run, Strength, yoga!  Friday: 6:15, Turtle Rock, Breakfast Club rollerski!  Saturday: LSD 2:00 Hike/Bike/Run!  

Hi All!   Sorry this is a little late but here is the training for the week! Tuesday: 5pm, High School, Run, Strength, yoga!  Wednesday: 5pm, Becca's house, 4225 Crow Dr, we will run have a BBQ thanks to Becca! Bring drinks or a side for buffalo burgers.  Thursday: 5pm, High School, Run, Strength, yoga!  Friday: 6:15,  , Breakfast Club roller ski,  Stadium Parking Lot then Turtle Rock Weekend: Long Hikes or Bikes 

The UW camp is back! Put it in your calendar!  May 23 - 26th! It will be at the Table in the Wilderness Camp in Centennial Wyoming! Watch your email for more details!

Hi Everyone! Yay!  Spring Break is here!  Hope everyone has a good one. We will be having our end of the season desert potluck on March 26th at 7:00 pm. Freshman and Sophomores bring drinks and Junior and Seniors Bring Deserts. Please bring your suits to return and any other borrowed equipment! Hope to see you all there!!!

Hi All! Wow What a weekend!  Lets keep on ski'n!! Here is what we will be doing this week.  Everyone is welcome to train with us! Monday:  Post Season meeting LHS Cafeteria 3:30 / Classic ski 1:15 Over Distance Tuesday:  Skate Ski / 30 min. Warm up / Sprints / 10 min. Cool Down Wednesday:  Wax and Pack Thursday:  Meet at the HS at 3:00 pm / Load the bus / Leave for Denver Friday:  Fly to Stowe VT!!!!

Hi All! So I hope that none of you are lactose intolerant because state is going to be legen dary!!!! Here it is! Monday:  Skate Skiing / 15 min. Warm up / Review Technique / 15 min. Cool Down Tuesday:  Yoga at 3:30 in the Library Wednesday:  Classic Skiing / 15 min. warm up / leg speeds / 10 min. cool down Thursday:  Leave for Cody 7:00 am / Load Time 6:30 / Wax Friday:   Start Time:  11:00 am Interval Starts 1 skier every 30 sec. Varsity Women: 5 km Freestyle (10 min intermission before…) Varsity Men: 5 km Freestyle Saturday:   Start Time: 9:30 am Interval Starts 1 skier every 30 sec. Varsity Men: 10 km Classic (10 min break before…) Varsity Women: 10 km Classic We will be having a banquet so dress up for the occasion!  Also we plan to stop at the hot springs so bring your swim suit!

Monday Am:  Off!  Sleep In! Monday Pm:  Classic Skiing / 10 min. Warm up / Review Technique / 10 min. Cool Down Tuesday Am:  Off!  Sleep In! Tuesday Pm:  Yoga location TBA Wednesday Am:  Off!  Sleep In! Wednesday Pm:  Skate Skiing / 45 min. Active Recovery Thursday Am:  Off!  Sleep In! Thursday Pm:  Classic Skiing 10 min. warm up / leg speeds / 10 min. Cool Down Friday:  Skate Skiing / 10 min. warm up / Game / 10 min. cool down Saturday:  Cowboy Chase 3k Costume Race! Sunday:  Rest Day

Hope that everyone had a nice restful weekend off of racing!  This week marks our first week of taper.   We will not have morning practice on Monday and Wednesday this week but we will continue with yoga.  At this point in the season it becomes very important up your Vitamin C, eat well and rest! Monday:  Am Off!  Sleep in! Monday:  Skate skiing/ 30 min. Warm up / Tempo, agility & Timing / 15 min. Cool Down Tuesday:  Yoga 6:45 Tuesday:  Classic Skiing / 15 min. Warm up / Sprint Practice / 15 min. Cool Down Wednesday:  Am Off!  Sleep in! Wednesday:  Skate Skiing / 10 min. Warm Up / Leg Speeds / 10 min. Cool Down Thursday:  Leave for SoHo 6:15 am load time 6:30 am leave / ski / wax / bed Friday:  Classic Sprints / Start Time 9:00 am Saturday: 5k, 10k, 15k Skate Races / Start Time 9:00 am

Hi All! Doug took some great photos of the Laramie race! Click Here to check them out!

It will be great to have a week off from racing!  We have been going pretty hard for the last two weeks!  This will be our last week for morning practices so if you are low on points for state this is a good time to get them in!  Remember you can find the list of points on this blog under links. Okay this is what our week is going to look like: Monday:  Spacific Strength 6:00 or 6:30 am Monday:  Classic Skiing / 30 min. Warm up / Double Pole Drills / 10 min. Cool Down Tuesday:  Yoga 6:45 am Tuesday:  Skate Skiing / 15 min. Warm up / 5 x 4 min. Intervals on Phil's / 10 min. Cool Down Wednesday:  Spacific Strength 6:00 or 6:30 am Wednesday:  Classic Ski Over Distance 1:30 Thursday:  Yoga 6:45 am Thursday:   Classic skiing / 15 min. Warm up / No pole work / 10 min. Cool Down Friday:  Skate Skiing / 10 min. Warm up / Game Day / 10 min. Cool Down Saturday:  Skate Skiing / 2 hr Trail Chalange

Hi all you amazing skiers!  We are still thinking about what an amazing weekend we had racing at home! We so proud of all of you!  Lets keep the passion flowing! Here is our week Monday:  No practice sleep in or Specific Strength on your own Monday:  Meet at the HS 3:30 teachers parking lot / Skate skiing / 30 min. Warm up / Stepping and cornering drills / 15 min. Cool Down Tuesday:  No practice sleep in or Yoga on your own Tuesday:  Meet at the HS 3:30 teachers parking lot / Classic Skiing / 15 min. Warm Up / Walt Style Sprint Practice / 10 min. Cool Down / Boys Night 7:00 pm Becca's House Wednesday:  6:00 or 6:30 am Specific Strength Wednesday:  Classic Ski / 45 min.  Over Distance / Leg speeds / 10 min.  Cool down Thursday:  6:45 Yoga Thursday:  Waxing Friday:  Leave for Casper 5:45 am / Casper Race 10k Freestyle / Start Time 11:30 am Saturday:  Casper Race / Walt Style Sprints / Start Time 9:00 am Sunday:  Rest Day

Dan and I hope that you are getting all rested up this weekend because we have two very intense weeks coming up!  This week we have our home race so we will be working hard on the courses and talking a lot about race strategy!!  We also have only 3 weeks left of morning practices before we start our tapper so keep up the good work! Here's the week in a nut shell: Monday:  6:00 or 6:30 am Specific Strength Monday:  Classic skiing / 30 min. Warm up / Body Position & Timing / 15 min. Cool Down Tuesday:  6:45 am Yoga Tuesday:  Skate Skiing/ 30 min. Warm up / Team Sprints / 15 min. Cool Down Girls Night at Becca's!  7:00 pm  Wednesday:  6:00 or 6:30 am Specific Strength Wednesday:  Classic Ski / 15 min. Warm Up / Leg Speeds / 15 min. Cool Down Thursday:  6:45 am Yoga Thursday:  Waxing & Pizza  Friday:  Home Race at Happy Jack / Freestyle 5k Team interval start race 11:30 am Start Saturday:  Home Race at Happy Jack / Classic 10k race / Sta

We are headed into our intensity block which means practices are going to be getting shorter but will include a lot more speed!  This is a fun part of the season!  I hope you are looking forward to it as much as Dan and I are!!  See you tomorrow! Monday:  6:00 am or 6:30 am Specific Strength Monday:  Skate skiing / 30 min. Warm up / Body Position & Timing / 15 min. Cool Down Tuesday:  6:45 am Yoga Tuesday:  Classic skiing / 30 min. Warm up / Moose Hill Intervals / 15 min. Cool Down Wednesday:  6:00 am or 6:30 am Specific Strength Wednesday:  Classic skiing/Over Distance Thursday:  6:45 am Yoga Thursday:  Skate skiing / 30 min. Warm up / Specific Strength / 15 min. Cool Down Friday:  Skate Skiing / Game Day Saturday:  Bring a parent to practice day! / Classic Over Distance Lets Slay some Dragons!!!