Week 8 - Intensity Block & Happy New Year!

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 but increasing our speed workouts.  This means your self-care and recovery are more important than ever.

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:  Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Skate Skiing / 30 min. Warm-up / 30 Downhill corner practice / 15 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Classic Skiing / 20 min. warm-up / 4 x 5 min. L3 intervals with fast end / 10 min. cool Down

Thursday pm: Waxing & 30 - 40 min. Run

Friday am:  Leave for Casper at 7:30 am 

Races:

Friday, Jan. 6    5K/ 3.5K Freestyle Interval Start 

Bibs: available at Martin’s Hut in the Stadium at 11:00 AM

Course Open for Inspection: 10:00 AM 

National Anthem: 12:30 PM

Course Closed: 12:45 PM 

Start Time: 1:00 PM  (1 skier every 15 seconds interval start)


Race Order: 

5 K Classic Girls Varsity 

5 K Classic Boys Varsity

3.5 K  JV Girls

3.5 K JV Boys


Warm-up Area: Ski course in the proper direction until 12:45 AM and the off trails of the maze/stadium area. 

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. 

Saturday, Jan. 7th    7.5K/ 4K Classic

Bibs: available at Martin’s Hut in the Stadium: 8:00 AM 

Course open for inspection: 8:00 AM 

National Anthem: 9:30 AM

Course Closed: 9:45 AM 

Start Time: 10:00 


7.5 K Classic  Boys Varsity  

7.5 K  Classic Girls Varsity

4 K Classic  JV Boys

4 K Classic JV Girls

Warm-up Area: Ski course in the proper direction until 9:45 AM and the off trails of the maze/stadium area. 


Course Maps:

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