LHS Nordic Ski Team Blog!!

  Hello Skiers!   I hope you all having a wonderful Holiday!  I have gotten to do some amazing skiing and I hope you have too!  This week we do not have team practice but it is really important for your fitness to get out and ski on your own.  We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday am: 1:30 OD Classic Ski / 20 min. no pole work / Trail challenge try to ski as many trails at HJ as you can! Monday PM:  30 min. Run on your own Tuesday am: Yoga and Core Tuesday pm:  Skate Ski at HJ / 1:15 Focus on V2 Alt. here is a video from Andy Newell  https://youtu.be/PQh5pIBrPVM Wednesday am:   30 min. Run on your own Wednesday pm:  Classic Ski / 20 min. Warm-up / 35 min. Hill resistance / 10 min. Cool down Thursday am:  Skate Ski / 1:15 Over Distance Thursday pm:  Yoga and Core  Friday AM:  1:15  Cl

  Happy, Merry Everything! I am very sorry that it has taken me so long to post about our over-the-break practices on the blog. A couple of things to remember about holiday practices: 1)  They are optional 2)  If you can't make it to practices you should most definitely continue to train. 3)  These practices are really fun!  So get stoked! Monday AM:   Meet at LHS at 8:30 am / Skate Ski at HJ / 1:30 Technique and Video work Monday PM:  30 min. Run on your own Tuesday AM: Yoga and Core on your own! Tuesday PM:  Meet at LHS at 3:00 pm / Classic Ski at HJ / 1:30 Technique and Video work Wednesday AM:   Meet at LHS at 8:30 am / Skate Ski at HJ / Sprint Race!    Wednesday PM:   30 min. Run on your own Thursday:  Too cold to go outside stay inside and take a nap!  Friday AM:  Merry, Happy Everything!!   Friday PM:  Ski On Your Own!  2:00 Skate OD Ski On Your Own! Saturday:  Ski On Your Own!  Time yourself doing a 5K! / You decide Classic or Skate!   Sunday:  Off! For the rest of the brea

We had a great weekend of racing and now it is time for a little recovery before we race again next weekend!  Having a recovery week is a very important part of super-compensation.  The process in which you break your body down a bit and then let it recover to build it up stronger.  Here is a great visual of what we are trying to achieve with our training.  We will be leaving early Thursday morning for Pinedale so please talk to your teachers and ask if you need to do anything before you leave! Monday am:   Sleep in Monday pm:   Core and Yoga in the Yellow Pod @ 3:15 - This practice is just as important as any practice! EMPTY BOWL SALE @ 5:30 IN THE COMMONS!  COME EAT SOUP OUT OF A BEAUTIFUL CERAMIC BOWL! Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   Classic Skiing / 20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down  Wednesday am:   Core & Yoga on your own Wednesday pm:   Skate Skiing / 1:15 Over Distance / 6 x 15 Leg speeds Thursday:  Leave for Pinedale at

What a great start so the season!  We have already been on snow for a full week and have done our first time trial!!  This week we have our first race and it is our home race.  Remember you must have at least 9 practices and 80% of practices in order to compete.  This week we are going to work on our skating technique and race prep.    Thursday we will be waxing our skate skis and getting uniforms.  Friday's race is going to be a Skate relay.  Saturday's race will be a Skate interval start race.  Monday am:   Core on your own Monday pm:   Skate Skiing / 30 min. Warm-up / 45 min. Technique Work / 10 min. cool down Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   Skate Skiing / 20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:   Classic Skiing / 1:15 Over Distance / Thursday am:   20 - 30 min. Run on your own Thursday pm:  30 min. Run / Waxing skate skis Friday:   Leave the High School at 10:30 am for HJ Friday,

Greetings everyone!   I hope you all got some training in last week and are ready to do some classic skiing this week.   The snow at Happy Jack is looking good!  There are very few thin patches so even if you have new skis you should be fine to ski on them!  If you want to be safe you can leave a layer of glide wax on your skis so if you do hit something, it scratches your wax and not your base. As of right now, there hasn't been any grooming so we will be rocking the classic skiing.  Monday am:   Core on your own Monday pm:  Classic Skiing / 30 min. Warm-up / 45 min. Technique Work / 10 min. cool down Tuesday am:  20 - 30 min. Run on your own Tuesday pm:   Classic Skiing / 20 min. Warm-up / 30 min. Specific strength Double Pole / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:  Classic Skiing / 20 min. Warm-up / 35 min. Hill Resistance / 15 min. cool down Thursday am:   20 - 30 min. Run on your own Thursday pm:   Classic Ski / 1:15 Over Distance  Friday am:  

 Hello All! There has been a change for tomorrow's practice.   We will be meeting at the High School in the student parking lot at 9:00 am for a skate rollerski practice. Bring rollerskis, skate boots, skate poles, and a helmet.  If you don't have rollerskis you can borrow some! See you tomorrow!!

   This is the most important training week of the season so don't let your turkey stop you from putting in some hours of training!  If you can't be on skis take your running shoes or rollerskis and hit the pavement!   We will be back to cross-training this week!   Please bring your running shoes and your bounding poles!  Be ready for anything!   Also, Please remember gloves, hats, PANTS ski clothes that are not cotton t-shirts, and food to close the glycogen window! (like Brian says no junk food) Monday PM:    Meet by the ski room / 30 min. Warm-Up Run / Core & Yoga  Tuesday AM:   On your own / 20 - 30 min. Easy Run!  Tuesday PM:    Meet by the Ski Room /20 min. Warm-Up Run/40 min. Strength Circuit / 10 min. Cool Down  * I Will not be at practice, I am presenting on my Master's Capstone study.  Thanksgiving Break Plan! Wednesday AM:    On your own / Core & Yoga  Wednesday Afternoon:   Meet at the ski room / Classic Skiing or Skate Rollerski /  Leave from LHS Ski Ro

Practice starts on the 14th of November! I am so stoked to see you all!  THAT'S MONDAY! Here is what the week is going to look like: *  PLEASE ALWAYS DRESS TO BE OUTSIDE... ALWAYS!!!!  That means all the layers, hat, gloves and good running shoes!!!  Monday:   Meet in the YELLOW POD at 3:30 pm / We will go over team Info / Talk about attendance and practice / Play a game outside! Here is the link to the survey Tuesday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 30 min. / 45 min. Strength and Core / 10 min. Cool Down Wednesday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 20 min. / 35 min. Hill Resistance Training / 20 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill bounding.  It is better if they are shorter.     Thursday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 30 min. / Strength and Core / 15 min. Cool Down Friday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:30 pm  /  Running Warm Up 20 min. / Game and core /

 Greetings!   The weather outside is starting to have the feel of winter in it!  There is snow in the forecast and I am thinking about skiing! Here is a list of some important dates coming up: Nov. 10th - Winter Sports Night at 7:00 pm.  We will start out in the Theater and then break into individual sports for our pre-season meeting.   Nov. 14th - First Day of Practice.  The team will meet in the Yellow pod for a meeting.  Here is the 22 - 23 Race Schedule  Looking forward to seeing everyone!  

 Hi Skiers! I hope you are stoked to do some rollerskiing this summer!  Here is the link to all the dates and times for our rollerski clinics: https://docs.google.com/document/d/1JGuSrihj4LhZVzcn4UABmvGmMpfQ5X9KOqFyXk-NRXY/edit You are also welcome to come join us for any of the SNOW training. 

 Hi Skiers! I am excited to announce we will be hosting our Memorial Day Ski Camp again this year!  Here is a little more information about it: We have updated our webpage for the annual Memorial Day Ski Camp and we’re excited to invite you to join us! SNOW is pleased to offer the Summer Nordic Ski Camp with University of Wyoming Coaches Christi Boggs & Rachel Watson as well as team members from the University of Wyoming. This camp is specifically designed for high school/junior Nordic ski racers ages 14-19. If you want to be a better racer and learn what it takes to be a top skier in the state or at Junior Olympics or be better prepared to continue racing in college then this is the camp for you. If you are considering skiing in college this camp would be invaluable for you! The camp will take place May 27-30 at the Table in the Wilderness outside of Centennial, Wyoming. Centennial is about 25 miles west of Laramie, Wyoming. All camp participants will meet the Table in the Wildern

 Here we are the week before Jr. Nationals!  We are on the last week of our peaking block which means rest is the absolute most important thing!   Here is what we will be doing for training this week: Monday:  Day off! Tuesday:  Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes Active recovery Ski Wednesday:  Classic Skiing / Meet at HJ at 4:00 pm / 20 min. Warm-up / 6 x 10 second Intervals / 10 min. Cool Down Thursday:  Yoga and Rolling / Pack & Wax Skis Friday:  Leave for Minnesota!

  Holy Moly!  What a season! This is it!  The last week of practice and our state races!  This is what you have been working for all season.  Now is the time to just put the hammer down and put it all out there because there is no reason to hold back!   Be all in, Get Stoked, and  Slay the Dragon!!! Here is the list of the skiers going to state: Caroline Bredehoft Hannah Peterson Morgan Gelwicks Colleen Sommerfeld Eliza Fay Laura Brande Zeren Homer Isa Naschold Kieren Burns Camryn Sinicki  Gideon Moore Jack Voos Colby Bluemel Sam Kaiser Austin Quillinan Emmitt Gray Kelton Rucinski Ansel Visser Braeden Ewers Emmet Shuman Tristan Smith Alternates are:  Cole Kricken Gavin Baker Thomas McCoy Ian Greenwald James Gonzalez Tuesday am:   15 – 20 min. Run On Your Own or Sleep in! Tuesday pm:  Skate Skiing / 20 min. Warm-up / 8 x 15 sec. Intervals / 10 min. Cool Down Wednesday am:   Yoga on Your Own Wednesday pm:   Classic Skiing / 45 min. Over Distance with 6 x 5 sec. leg speeds or pickups Thu

 Hi Skiers! Here is the link to the skiers who have qualified for state.  Thank you everyone for all you hard work throughout the season! https://docs.google.com/spreadsheets/d/1tXJQeg2wMxDLab4TSYM_6q6ujx33gaAbA6pdlajSAZM/edit?usp=sharing

 Wow!  We are starting to ski great!  What a fantastic weekend of racing in Jackson!  It was beautiful, the competition was intense and the skiing was fast and fun!   Guess what?   We are in our PEAKING portion of the season!!!  Woohoo!!! This is when we take some of the training load off and let our bodies super compensate for all the hard work we have done.  It is really important that you do not stop training right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping, and focusing your energy where it is needed! This Peaking program works extremely well if you: Do the training properly and don't do too much (you'll get tired and not race to your potential) Do the training properly and don't do too little (you'll get sick) Even if you are not going to state or nationals this will help you with the last couple of weeks of your season and help with any spring races you are planning to do. One last th

 I want to start out by thanking you all for your amazing racing and perseverance this past weekend in Lander.  You all did such an amazing job and I really feel like things are starting to come together for our team!   The exciting news is you did it!  You have made it to the point in the season where we start to Tapper!  Tapper is when we start to take the number of hours we have been training down and start to shorten up our interval sessions.   THIS IS THE MOST IMPORTANT PART OF TAPPER:  You do not want to stop training nor do you want to start anything new!!!  This is not when you start up your new hobby of roller skating at the terrain park!  If you stop training the chances of getting sick go way up.  This is not the way to ski your fastest at state.   Monday AM:  Core and Yoga on your own Monday:   Classic Skiing / 45 min. Active Recovery Ski and Technique work (this is an easy ski at a low intensity designed to leave you feeling recovered at the end!) *Name the team for Jackso

 Hey Skiers! While sitting on my couch on Saturday evening watching youtube videos I ran across these two videos on sick remedies.  I think it's pretty good and pretty relevant as most of the team has been fighting one sickness or another.  Please check them out and keep working on your self-care and taking your vitamin D3. https://youtu.be/bYXZP8eZKCw https://youtu.be/8noy2a0AqTw This is our last big intensity block week before we start to tapper.  That means once again that we are dipping out of our bucket so also make sure you are getting extra sleep!  Here is our practice schedule for the week: Monday AM:  20 - 30 min. Run Monday:   Skate Ski / 20 min. warm-up / 30 min. Finding the Balance / 10 min. Cool Down Thuesday AM:  Core and Yoga on your own Tuesday:   Classic Ski / 5 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:  Skate Ski / Over Distance 1:15 Thursday:   Travel to Lander / Leave at 7:00 am Friday, February 4th  5km Freestyle Race 1

  At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.  Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this  Nordic Team Solutions  video on teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video:   https://youtu.be/dRd8i0fgYbU Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Classic Skiing / 30 min. Warm-up / 45 min. Pole placement Drills / 10 min. Cool Down  Tuesday AM:   Core and Yoga on your Own! Tuesday:   Skate Skiing / 20 min. Warm-Up / 6 x 2 min.  Gravity Intervals / 10 min. Cool Down Wednesday AM:

 I really can't believe we are headed into the 10th week of our season!  That means after this week we only have 5 weeks left!  That is crazy!  That being said I am so stoked to be able to get back to training with you all.  In the next few weeks, we are really going to be honing in on some technique work and working on gaining some more speed.   Here is a great video showing some double pole techniques: In this video, Andy does a great job of explaining the difference between only using your abs to using your whole core for Double Pole.   This video does a great job of talking about Double Pole with a kick: Here is what training will look like this week: Monday am:    Core & Yoga on Your Own Monday pm:     Skate Skiing / 20 min. Warm-Up / Balance and Timing Technique Work / 10 min. Cool Down Tuesday am:   20 – 30 min. Run On Your Own Tuesday pm:     Classic Skiing / 20 min. Warm-up / Ski the course & 15 min. Natural Intervals / 10 min. Cool Down Wednesday am:     Core and

Hi All, Here is our zoom info for 4:00 core and yoga: Rebecca Watson is inviting you to a scheduled Zoom meeting. Topic: Core and Yoga Time: Jan 12, 2022 04:00 PM Mountain Time (US and Canada) Join Zoom Meeting https://us02web.zoom.us/j/83162558106?pwd=b1l4TEZVb2I2c3h6TG5yUDhLY0JsQT09 Meeting ID: 831 6255 8106 Passcode: 359715 One tap mobile +12532158782,,83162558106#,,,,*359715# US (Tacoma) +13462487799,,83162558106#,,,,*359715# US (Houston) Dial by your location +1 253 215 8782 US (Tacoma) +1 346 248 7799 US (Houston) +1 669 900 6833 US (San Jose) +1 301 715 8592 US (Washington DC) +1 312 626 6799 US (Chicago) +1 929 205 6099 US (New York) Meeting ID: 831 6255 8106 Passcode: 359715 Find your local number: https://us02web.zoom.us/u/kc8vvjw8nP

Great job to everyone who raced in Casper this weekend!  You all raced your hearts out and I am so stoked to keep our race season going!  Unfortunately, I will not be able to be at practice this week.  I tested positive for COVID this morning.  Brian and Taylor will be running practices this week so you are in good hands!   Please keep doing your self-care:  drinking plenty of water, eating good foods, getting 8-9 hours of sleep a night.  In addition, we aren't doing core and yoga as a team this week but it is still a really good idea to do it!  Doing yoga can actually boost your immune system. Yoga with Kassandra is my favorite youtube yoga instructor. This week we have another Casper race.  This time it is a High Plains qualifier and a High School race so the times are going to be a bit different.  I will give you the link below so you have all the details for the race. Monday am:    Core & Yoga on Your Own Monday pm:     Classic Skiing / 20 min. Warm-Up / Double Pole Techni