8th Week - Intensity Block/Casper Race

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 Welcome back and Happy New Year!  


We are headed into our intensity block which means we will be decreasing our hours by a little bit but increasing our speed workouts.  This means your self-care and recovery are more important than ever.  We are also transitioning to a lot more skiing and I want to give you as much time on snow as we can get.  This means core and yoga will be on your own this week.

This is a great youtube video that my sister created on green tea and how it can keep you healthy through this race season.

 https://youtu.be/KAEM4BLG-AU

So go green!  

Monday am:  Core & Yoga on Your Own
Monday pm:  Skate Skiing / 20 min. Warm-Up / V1,V2 & V2 Alt. Technique Work / 10 min. Cool Down

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Classic Skiing / 20 min. Warm-up / Team Sprint Practice / 10 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Classic Skiing /  1:15 Over Distance with 30 min. double pole work

Thursday pm: Waxing & 30 - 40 min. Run

Friday am:  Leave for Casper at 7:30 am 

Here is the race information:

Friday, Jan.7th, 1:00PM–Varsity–Freestyle 2 person team sprints.

1stskiers skis laps 1,3,5. 2nd skier (wears bib) skis laps 2,4,6. limit of 5 teams per school for Varsity.


JV - Freestyle 2 person team sprints. 1st skier skis laps 1,3. 2nd skier (wears bib) skis laps 2, 4 Bibs available at timing building: 11:00 AM

Course open for inspection: 11:00 AM
Course closes/national anthem: 12:45 PM
Start Time: 1:00 PM


Warm-up area: Ski course in the proper direction until 12:45 PM and the off trails of the maze/stadium area.
Start times are approximate, as each race needs to be complete before the next can begin.

*1:00 PM: Varsity Girls *1:30 PM: Varsity Boys *2:00 PM: JV Girls *2:30 PM: JV Boys

Race officials reserve the right to alter start times due to inclement weather/situations on both days if the need arises. Please advise your skiers to be within “earshot” of the stadium for race announcements.

Awards Banquet: 6:00 PM Natrona County High School Commons
Address: 930 S. Elm St, Casper, WY
Buses park on the east side of the main building just south of the stadium and track
Cost: $10.00 per person: $5 12 and under: Everyone is welcome, coaches, athletes, parents, spectators.

Saturday, Jan. 8th 10:00 AM Varsity – 15 sec interval 5km Classic (3 laps). JV - 15 sec interval 3.25km Classic (2 laps)
Bibs available at timing building: 8:30 AM

Course open for inspection: 8:00 AM
Course Closed: 9:45 AM
Start time 10:00 AM
Warm-up area: Ski course in proper direction until 9:45 AM and the off trails of the maze/stadium area.

Start times

*10:00 AM: Varsity Boys 5km (3 lap) Interval Start Classic
*10:30 AM: Varsity Girls 5km (3 lap) Interval Start Classic
*11:00 AM: JV Boys 3.25km (2 lap) Interval Start Classic
*11:30 AM: JV Girls 3.25km (2 lap) Interval Start Classic
Race officials reserve the right to alter start times due to inclement weather/situations on both days if the need arises.

Awards are to be presented at the conclusion of the events on Saturday in the stadium area.

Awards: The top 5 Boys and Girls teams (Varsity and JV) for Friday will receive Awards. Awards for the first day will be presented at the banquet Friday evening. The top 5 High School Boys and Girls (Varsity and JV) for Saturday's classic will receive awards (the top 10 will be recognized). Saturday’s awards will take place at the conclusion of Saturday’s events.


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