Updated👉🏼 Announcements & Training Plan for Week of December 18, 2016

posted Dec 18, 2016, 3:03 PM by Sid Voss   [ updated Dec 21, 2016, 4:43 PM ]

Announcements and Schedule for the Week

Monday, December 19:  Our first Race of the season!  This is a makeup race, so it is not on the calendar.  Details and signup form...you need to signup by Sunday night at 7:00 pm.  (Even if you are not going, please do the form....it takes 60 seconds.)

Tuesday, December 20:  Bus to Glen Lake for JV1 & JV2, leave at 3:10, return to HHS by 5:00.  (If you live close to Glen Lake, we are leaving there about 4:35.)  Varsity meet after school and see Coach Fuhr.  Focus for JV1/2 will be No Poles, and V1 with Poles and Hill Techniques.  

Wednesday, December 21: Ski-A-Thon, after school at Glen Lake (note new location).  Buses leave school at 3:10. One bus will leave Glen Lake at 4:35 to be back in time for activity buses; the other will leave at 5:00. Nice, easy ski at a slow pace!  Gatorade and snacks will be available for all skiers.

Updated👉🏼 Thursday, December 22:  

For Varsity and interested JV 1:  Wirth (no bus, need to get there own your own), 9:00 am SHARP, meet by the Par 3 Building.

Workout: Intervals: Time Trial Classic Ski OR 20 - 30 min warm up (6x4 min L4 intervals, 3 minute rest In between) 20 cool down

For JV 1 & 2: Bus to Glen Lake in the morning.  Bus leaves HHS at 8:40 AM and will return by 11:00 AM.  You can ride the bus from the High School or meet us at Glen Lake nordic area—we will be there from 9:00 AM to 10:40 AM

JV1:  20 - 30 min warm up (4x4 min L4 intervals, 3 minute rest In between) 20 cool down.

JV2:  4 times around the practice loop no poles and then ski as a group: V1, uphills, downhills/turning

If you are out of town and not on snow: Run - 20 Minute Warmup, 3x4 min L4 intervals, 1 min rest, cool down 10 minutes

Friday, December 23:  Everyone:  Bus to Baker Park Reserve, leaves HHS at 8:30 AM and returns about 11:00 AM.

Weekend: Try to get out for a run or a ski and do some strength work, especially core work (Planks, V-Ups, Mountain Climbers, Crunches, Leg Raises). The more skiing you can get in over break means the better shape you will be in for ski camp and the important races after break. It also means you will be more hungry for all of the food! Your Three Rivers Passes are good at any Three Rivers Park and most should have the snow all set. If you are out of town over break with no access to snow, try to get out for a run both days.

Saturday: Long ski on own working on transitions up and over hills, V1 uphill transitioning into V2 after and carrying speed.

Sunday: Short easy ski or core and strength work.