Break

Happy Holidays! Hope everyone has had a chance to spend time with their families and friends.

Within this break we have a chance to make some great fitness gains and set the rest of the season up for success or slide back and play catch up the rest of the season. I'm hopeful you can find some time in your days to stay active and maybe go find some snow and ski.
I've compiled a little schedule for guidance, make it work for you. Feel free to substitute exercises.
The no snow situation is a drag but staying active is most important!

Mini sampler pick and choose:
If skiing double the times of runs. You can add rollersking or double poling days in place of runs. Elm Creek is in Maple Grove, Hyland is in Bloomington, man made snow loops. Daily fees to ski.

Everyday do a core/strength routine. It takes no more than 10-15min.
Crunch, plank, side plank, scissors, v-sit, superman, russian twist, push-ups, tricep dips, burpees, side squat, single leg squat. Mix and match, add your own just an example.

Don't forget stretching:-)

Friday 26
30-40min run w/daily core/strength

Saturday/Sunday 27 28
Big ski or run
Elm Creek or Hyland with friends
2hrs + each day or 1 hr runs w/daily core/str

Monday 29
Recovery
30-40min run w/daily core/stregth

Tueday 30
Intervals 90% effort
6x2min w/2min recovery running, skiing or biking
15min warm up 24min Int. 10min cool down
daily core/strength

Wednesday 31
Endurance/Recovery
45-1hr run
daily core/strength

Thursday 1
Rest Day

Friday 2
sprints 100% effort
8x30 sec.  on slight incline, can be on skis or rollerskis, double poling if you'd like. If running make sure you have solid footing and you are extremely warm and loose.
You could also go hill bound instead.


Staurday/Sunday 3/4
Big ski or run
Elm Creek or Hyland with friends
2hrs + each day or 1 hr runs w/daily core/str

Race Recap: Brainerd Invite

Wow. What a great race day!

It was incredible seeing everyone hit the tough course and ski hard. Although the conditions were a bit mushy the team moral was kept high and each skier showed great resilience and determination! We had a lot of top 10 finishers and some great improvements were made in individual skiers.

Altogether, us coaches agree that the races were a great reflection of the hard work and dedication of the skiers this season so far. Regardless of placement, we saw skiers push themselves and implemented things we have been working on in practice which was fantastic! On top of all of that there were a ton of teammates encouraging other teammates which made the atmosphere fun and motivating. GREAT JOB TEAM!

Also, HUGE THANK YOU to all the parents who have brought food to the meets. The nourishment is greatly appreciated and has been so fantastic!

Lastly, MERRY CHRISTMAS! Enjoy time with family and friends. Also, keep checking the blog because we will post some activities to do over break to stay in race shape.

Below is a picture of the Jr. High girls. Tech had all 5 skiers place in the top 9! Well done. Also, race results from all are races are posted below.

 

Race Day

You can view the race schedule in the previous post.
6:30am bus departure
Please arrive no later than 6:20am.
We should arrive home between 6-7 tomorrow night.
If you'd like bring a few dollars, we may stop for a bite to eat on the way home, we'll see.

Special thanks to Ari for the amazing and festive wax night. Ginger bread houses, ugly sweaters and a side of hot chocolate, yes please! So many smiles, even with the rain continuing to fall! Big congrats to our top architects and ugly sweater winners. Thanks again Ari.

Rest up, see everyone in the a.m.

Race details. Read prior post for Monday info.

6:30am depature Tuesday! Weather dependent.

BRAINERD INVITE (@ Mt. Itasca) December 23rd ,2014

Start Time: 10:30 a.m.

Location:  CHANGED TO:   Mt. Itasca Winter Sports Center

   200 Mt. Itasca Drive    Coleraine, MN 55722

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Format: Varsity – Continuous Pursuit: 2 laps skate + 2 laps classic

Wave start- up to 10 skiers/wave.

Maximum of 10 skiers per school in the Varsity races

               JV – 2 laps skate 2 skiers/15 seconds

               JH – 2 laps skate - shortened laps -  2 skiers/15 seconds

Schedule: 10:00 – Coaches meeting

               10:30 – Varsity Girls continuous pursuit

               11:15 – Varsity Boys continuous pursuit

               12:00 – Junior Varsity Girls freestyle

               12:30 – Junior Varsity Boys freestyle

               1:00 – Junior High Girls freestyle

               1:30 – Junior High Boys freestyle

               2:00 – Awards

***Times may vary depending on entry numbers***

MONDAY YAY!!!

Lets have some FUN on wax day! In honor of the season, we are having an CHRISTMAS SWEATER CONTEST during our waxing time. So, bust into your great aunt Suzie's Christmas sweater collection and have some fun adding Christmas accessories to your outfit. The coaches will judge the most awesomely dressed Christmas skier and the winner will receive the grand prize! Be prepared for the Christmas fun!

 

Race Update

I'm still waiting to get an updated on the event schedule.

The only details that were pasted on were the event change from Brainerd to Mt. Itasca in Coloraine. (NE of Grand Rapids)

Make the most of this weekend. You will likely miss all of Tuesday, so any test or assignments will need to be turned in or taken Monday. Use your weekend wisely!

Great to see so many skiers on the trail today:-)

Also, we will be waxing Monday so try and make some time to get on the skis this weekend, especially with a no ski day Monday and race Tuesday. A long layover between skis won't help personal goals, or results Tuesday.

Friday the 19th

North Loop Again.

Brainerd Race is taking place on the 23rd.
More about the Brainerd Race this evening. Waiting on official schedule.

See everyone this afternoon.

Thursday

Back to the North Loop.

See everyone there!

Wednesday Dec 17th

North Loop ski tomorrow.
Bring plenty of warm clothes, no shelter and cool temps!

Practice will end at 5:15. Make sure your ride is on time.

The north loop is located just north of the the St. Benidect Center 4-way stop, past Riverside Park. The juntion of MN Blvd and 15th Ave SE. If your heading east turn north on 15th Ave SE. The North Loop is immediately to your right.
Sorry having trouble linking a map!

See everyone tomorrow.

Tuesday Dec 16th

Tomorrows race has been CANCELLED.
Rescheduled tentatively for January 22nd.

Back to Tech tomorrow. We will be running outside so dress appropriately.
Nice work today! Way to make the most out of an indoor day.

Meet outside room 41 again.

Think SNOW tonight!

Monday Dec 14th

Bring your running shoes. Dress for an outdoor/indoor workout.

We'll meet tomorrow at Tech, outside room 41.

I haven't heard anything yet about the race Tuesday, but anticipate getting an e-mail tomorrow on the subject.

Think SNOW!

See everyone tomorrow.

Apollo Invite Race #2

Race schedule two posts below.

Let's really make sure and enjoy this one! Conditions maybe changing dramatically over the weekend:-(
Lot's of you are taking a big step forward in your race tomorrow. I'm excited so many students were willing to challenging themselves in their second race!

School dismissal 12:30.

Rest Up, See you tomorrow.

WAX DAY

Waxing today at Tech.

Please make an effort to clean up when you are done. THANKS!!

Tuesday Dec 9th

Thanks everyone for such a great practice today in such gloomy weather. I think it was the best ones of the season, I haven't laughed like that at practice in awhile. Nothing like figure 8's under the lights! Great work on the hills and intervals! The improvements everyone has made in just a few weeks is incredible.

Tomorrow we will be at the Graystone trails. Practice will end at 5:30. If you are picking your student up please try to be spot on time. We don't have a shelter so skiers cool off fast.

LOST JACKET? I found a Black "So" Jacket size xs on the table. Since we won't be at Riverside tomorrow I'll have it in my room at Tech. Swing by and pick up anytime tomorrow.

The Apollo Invite Schedule is posted in the previous blog if you're looking for times.

Students will be dismissed at 12:30 Thursday. Make sure to connect with teachers from all classes you will missing!!

Race #2 Schedule

Apollo Nordic Invitational

Thursday December 11th

Location:   Riverside Park, 1725 Killian Blvd SE, St.  Cloud

Invited Schools: Alexandria, Tech, Brainerd, Cathedral/ Sartell, Fergus Falls, Little Falls, Mora, St. John’s Prep, Willmar

Rookie Race- 2 laps flat on top

Junior High – 1 loop regular course

Varsity/ JV- 2 loops

Schedule:

1:30 Coaches meeting in Riverside warming house

1:45 Rookie Race- 1 loop Mass start

2:00 Junior High Race 1 loop, Girls Mass Start, then Boys

2:30 Girls Varsity, Wave start, 1 skier per school per wave. Maximum of 7 skiers per school

2:45 Boys Varsity, Wave start, 1 skier per school per wave. Maximum of 7 skiers per school

3:15 Girls JV, Wave start, 1 skier per school per wave.

3:30 Boys JV, Wave start, 1 skier per school per wave.

4:10  Awards

Monday Dec 8th

We will be at Riverside Park Monday.

Same bus for South students and ride shares for Tech students.

I hope everyone was able to get out this weekend and enjoy the amazing skiing that was available to us! Saturday trails were truly primo! Both Brainerd and Little Falls made the drive to get out and ski on the trails we have just miles away. Things might be getting a little thin and icy in the weeks to come. Let's make the most of the remaining snow and come to practice with the mindset of getting as much time in on snow as possible.

I want to give a special thanks to Brianna Inkster for her amazing work with the spruce pot fundraiser. It was an phenomenal success. Thanks again for all the leg work on this and the constant drop-ins for pick ups as things have wrapped up! 

Also, we have two more home meets! If you are planning on having a chance to watch your son or daughter compete before we hit the road for the remainder of the season, make arrangements to come on over to Riverside park and cheer on your skier and the rest of the Tiger Ski Team!

We do still have a few remaining neck cozies/buffs left for sale along with a few Medium fit ladies T-shirts. Contact a coach for purchase. $15 each.

See everyone Monday.

Friday the 5th Post Race

Thanks everyone for making today's race such a success! Everyone was out cheering for one another at some point throughout the day. I hope everyone fed off of the support and energy from your teammates. Seeing all the smiles and hearing all the post race recaps I couldn't be prouder of each of you. Everyone looked at the positives and learned from new experiences.
This opens a new chapter in the ski season for many. You now have a better understanding of racing and can set goals that you didn't know were attainable before. Lets maximize our time at practice and make improvements with each upcoming race! Remember that the only person who can accomplish your goals is you. We can support you along the way, but the hard work and determination have to be your own.

See everyone back at Riverside tomorrow.

"It’s always so great to see someone on the team have a good day, and that’s the strength of a team – even if your race doesn't go well, someone’s probably did, and you can rally around them and celebrate their success, as they will for you when it’s your day!" 

Some great words for thought from Jessie Diggins after this past weekends World Cup race. She crashed during qualifying Saturday and missed out on racing rounds.

Thursday Dec 4th: Race Day

Race schedule is posted three entries earlier.

I hope everyone is as excited as I am for your first race! Conditions are fast and we have been on snow for 3 weeks! New skiers: use all the skills we have practiced to get a great baseline and feel for racing. Veteran skiers: set your sights on the skiers in front of you and go get them!
Remember, this is the first race.  We are peaking for races down the road-go out, ski fast and have a blast!

All students South and Tech Dismissed at 1pm.

South students catch the bus at the same place as normal practice.
Tech students meet up with your ride share.

See everyone tomorrow!

Wednesday Dec 3rd

Thanks for being so independent day and putting good time in on the skis while we sorted and assigned uniforms.
These are yours for the season, take care of them and store away from gloves and other velcro clothing items during travel!
Wednesday we're back to Riverside for a little pre-race tune up.

On Thursday you will be dismissed at 1pm from school. Please make sure to check in tomorrow with teachers and get missed assignments/notes ahead of time.

Time to make sure we're doing the little things right throughout the day. Bring a water bottle to school and make sure you're staying hydrated. Snack throughout the day, try and eat an early lunch.

Please remember your money for shirts and buffs.

It was great seeing so many smiles on the trail and in the shelter today:-) See you tomorrow!

Tuesday Dec 2nd

Back to Riverside tomorrow.

South students catch your bus same as always and Tech students find your ride share.

We will be handing out race uniforms for the season as well.

Remember your money for buffs/cozies and T-Shirts, $15 each.

Thanks for making the most of a wax day! I appreciate all those who stayed and help clean up, thanks much. 

Race Schedule for 12/04/14

Nordic Invite  #1   2014

DATE:            Thursday, December 4, 2014

TIME:             2 p.m.

LOCATION:  Riverside Park, Kilian Blvd. SE, St. Cloud, MN

INVITED TEAMS:    Alexandria, Apollo, Brainerd, Cathedral/Sartell, Little Falls, Mora, St. John’s Prep, Tech, Willmar

SCHEDULE:  2:00pm Coaches Mtg. in Riverside Park Shelter

                        2:10pm Girls and Boys rookie races (on top of hill)

                        2:30pm Junior High Boys Skate - mass start, 1 loops, (2.5 K loops)

                        2:45pm Junior High Girls Skate – mass start, 1 loops, (2.5K loops)

                        3:00pm Boys JV Skate– mass start, 1.5 loops, (4K loops)

                        3:20pm Girls JV Skate - mass start 1.5 loops, (4K loops)

                        3:40pm Boys Varsity Skate – mass start 2 loops, (5K loops)

                        4:00pm Girls Varsity Skate - mass start 2 loops, (5K loops)

                        4:40 Awards in Riverside Park Shelter,

                        Clean your areas in the park and in the shelter.

                        Travel home safe!