8th Week - Intensity Block/Casper Race

By -

 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.


Comments

Post a Comment

Popular posts from this blog

Week 10 - Soldier Hollow Race

By -
Guess what!  We are at Soldier Hollow week!  For those of you going we will be leaving at 7:00 am Thursday.  Please make sure you are communicating with your teachers.   Monday:   Core/Yoga - Yellow Academic Pod / Video work  Tuesday AM:   20 - 30 min. Run on Your Own Tuesday PM:   Skate Skiing / 30 min. Warm up / Sprint Race Practice / 15 min. Cool Down Wednesday AM:   20 min. Core on your own Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday:   Leave for Soldier Hollow at 7:00 am Friday:   9:00 am Race Start / Freestyle Sprints  Saturday:  9:00 am Race Start / Classic / 5k for U16 10k U18-U20
Read more

1st Week of Practice!

By -
I hope you are stoked because we are going full send into the season!!!   Practice starts on the 18th of November!   Here is what the week is going to look like: *  PLEASE DRESS TO BE OUTSIDE ALWAYS!!!!  That means all the layers, hats, gloves, and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD at 3:30 pm / We will go over team Info / Fill out Surveys / talk about equipment / Team activity / Team dinner dates Tuesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / 45 min. Strength Circuit / 15 min. Cool Down Wednesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / *35 min. Hill Resistance Training / 10 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill resistance     Thursday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / Specific ...
Read more

Memorial Day Ski Camp!

By -
It is that time of the year the is the hardest for Nordic Skiers. We have finished our seasons, the snow is melting, we are starting to run and we’re a little bored with all the free time without training. Not to worry! We have something to get you STOKED!!! In just 2 short months we will be having the High Plains Memorial Day Ski Camp,  May 26-29 ! That’s right, your chance for that last ski on perfect crust in the beautiful Snowy Range. You’ll get a sexy mind and a sexy body AND learn all the tips and tricks to having a fantastic season next year. Weather you are a top 10 skier or want to be this is the camp for you. We will have UW Nordic Coaches and skiers as mentors for this event so you’ll have a chance to find out how to ski fast in High School, transition to college and rocket onto the College circuit. Space is limited so be sure to register early! Information and Registration:  http://bit.ly/hpsummercamp
Read more