Holiday Workout Schedule

Nordic Ski Practice over Holiday break

Dec. 23-26th
Dec. 29th-Jan. 2nd

Strength workout: Monday-Friday

1. 3x-1 min. crunches
2. 30 lunges
3. 2 min. wall sits
4. 25 pushups
5. 40 leg raises

Cardiovascular activity: Be active!

1. Ski at least 4 times over the break, either at school, Lebanon Hills, Como, Battle Creek, Afton, or any other location of choice. Check out the link to most, if not all, metro ski areas.

2. Run-if you can’t ski, run for at least 40 min. Try to vary the intensity level throughout the run, making sure your heart rate is up.

At the end of the week, please have your parent sign off that you have completed the requirements and complete to what level.

Week 1:

Parent Signature __________________________ Date __________

*Please choose one of the following:
1: did not meet expectations
1 2 3 4 5
5: exceeded expectations

Week 2:

Parent Signature __________________________ Date __________

*Please choose one of the following:
1: did not meet expectations
1 2 3 4 5
5: exceeded expectations

Friday Practice

Here are a video and photos of the skiers at practice. Lots of smiles and a few squeals.

Dec. 18 Junior Varsity Race Results

Our J.V. skiers are getting better all the time. They have gained in skill and confidence since our first meet.

Joseph 9:23
Amanda 11.30
Ariana 13.20
Lisa 15.27
Ellie 17:25
Joey 19:15

Dec. 18 Varsity Boys Race Results

Boys had a strong Race. Joe had a great day. Zack did well after a rough start. Tom, Kyle, TJ and Connor were all outstanding considering age and experience.

Mahtomedi 392
Tartan 372.5
North St Paul 363
Simley 352.5


1 Matt Wong Maht 14.46 100
2 Jon Ver Steegh Maht 15.24 99
3 Sam Giebner Tart 16.15 98
4 Louis Gilbertso Maht 16.19 97
5 John Baierl Maht 16.31 96
6 Matt Berens NSP 17.18 95
7 Jack Stangl Maht 17.38
8 Derek Mayer Maht 18.00
9 Colin Francis Maht 18.01
10 Marty Stecker Tart 18.02 94
11 Gavin Westgate Maht 18.03
12 Dave Kjeldahl Maht 18.06
13 Adam Bolton Maht 18.07
14 Travis Hackley Maht 18.16
15 Mitch Corcoran Maht 18.25
16 Joel Krueger NSP 18.29 93
17t James Schramel Tart 18.57 91.5
17t Joe Trenzeluk Sim 18.57 91.5
19 Henry Jungbauer Maht 18.58
20 Nate Koerschner Maht 19.01
21 Zack Gill Sim 19.02 90
22 Tim Brown Tart 19.05 89
23 Louis Mielke Maht 19.06
24 Ben Roettger Tart 19.07
25 Alex Roettger Tart 19.08
26 Al Orlando NSP 19.29 88
27 Lukas Arneson Tart 19.31
28 Isaac Waalen Maht 19.44
29 Ryan Alme Tart 19.47
30 Matt Ollila NSP 19.58 87
31 Matt Westman Tart 20.13
32 Nate Foster NSP 20.14
33 TJ Farber Sim 20.50 86
34 Chris Gill NSP 20.54
35 Tom Souder Maht 21.00
36 Sam Schroeder Maht 21.02
37 Tyler Johnson Tart 21.18
38 Zach Jorgenson NSP 21.40
39 Sam Hammond NSP 22.45
40 Ryan Peterson NSP 22.57
41 Jordan Kralewsk NSP 23.25
42 Tom Wagner Sim 24.45
43 Brandon Yapel Tart 24.59
44 Darren LaScotte NSP 27.42
45 Kyle Dickison Sim 28.36
46 Connor Phares Sim 34.36

Dec. 18th Varsity Girls Meet Results

Great job girls. We're getting there. We were the youngest team by far. And not to far out. Way to step up and ski the harder race.
Team Score
Mahtomedi 390
Tartan 382
North St Paul 355
Simley 353

Skier School Time Pts

Julia Reich Maht 17.05 100
Larissa Johnson Tart 17.38 99
Chloe Benjamin Maht 18.08 98
Amy Loomis Maht 18.25 97
Nevada Wendlandt Tart 18.37 96
Catherine O'Connor Maht 19.59 95
Danielle Shepard Maht 20.20
Megan O'Connor Maht 20.32
Cassie Stang Maht 20.35
Valentina Yapel Tart 21.06 94
Allison Brandt Maht 21.08
Elizabeth Kimberly Maht 21.10
Kelsey Whalen Tart 21.17 93
Hilary Murphy NSP 21.23 92
Sara Karp Maht 21.52
Calysta Rice Maht 22.01
Callyssa Ozzello Maht 22.15
Maddie Brandt Maht 23.27
Jenna Mruzinski NSP 23.38 91
Clara Boyle Tart 23.48
Hannah O'Donnel Sim 23.52 90
Tatiana Hakanson Maht 23.54
Jordan Johnson Tart 24.05
Summer Freed Sim 24.12 89
Sidney Hlimas Sim 25.54 88
Cassie Janssen NSP 26.43 87
Laura Hayes Sim 26.52 86
Andrea Costillo Sim 27.21
Emily Geiser NSP 27.31 85
Samatha Nielsen NSP 28.16
Ronnie Podelty Sim 30.50

Dec. 18th Skate Meet @ Mahtomedi

Mahtomedi's coach wrote, "We'll plan for a 3:30pm start or as soon as everyone is there. Boys first then girls, followed by a JV event."

Mahtomedi is located NE of St. Paul and Minneapolis. The street address is: 8000 75th St. North, Mahtomedi, MN 55115. If you click on the map it will get a bit larger.


The ski course starts just north of the tennis courts. At least it did last year. Here is a link showing where the race will start.

Winter Safey

As dangerous cold is on us, parents please help make sure your athlete is prepared to be outside in very cold weather.

The chart above shows the Minnesota State High school League criteria for competing in the cold. The print on the right states any event lasting more than one minute should be canceled or postponed at -4 degrees Fahrenheit. No specific low end wind chill is listed for ambient temperatures above -4 F. However, all activities must stop for an ambient temperature below -20 F. We will not practice or compete outside below -20 F ambient or wind chill temperature.

According to the MSHL chart exposed skin can freeze in 1 minute at -15 degrees F or colder wind chill. Thus, we will always try to error on the side of caution with cold temperatures.

The chart below is from the National weather service. It is easier to read for specific temperatures.

Dec. 11 Meet Results

The image is of Ullr, an ancient Nordic God.

Girls

Name Time Team
Larissa Johnson 16:05Tartan
Nevada Wendlandt 17:32Tartan
Valentina Yapel 18:49Tartan
Kelsey Whalen 19:24Tartan
Clara Boyle 21:25Tartan
Summer Freed 22:22Simley
Jordan Johnson 22:57Tartan
Shayla Howell 23:48Simley
Sydney Hilmas 24:45 Simley
Andrea Costillo 26:42 Simley

Tartan 240
Simley 171 (four skier partial team)


Boys
Name Time School
Johney Demay 12:35 STA
Adam Ostrosky 13:26 STA
Sam Giebner 13:26 Tartan
Brennan Lee 3:28 STA
Brian Anderson 14:40 STA
Max Flanagen 15:09 STA
Zach Gill 15:50 Simley
Marty Stecker 15:52 Tartan
Mike Farley 15:53 STA
Ben Roettger 16:11 Tartan
Travis Eucker 16:22
Joe Trenzluk 16:23 Simley
James Schramel 16:40 Tartan
Tim Brown 16:50 Tartan
Reiley Lee 16:59 STA
Alex Roettger 17:07 Tartan
Daniel Wenger 17:08 STA
Lucas Arneson 17:47 Tartan
John Nye 18:10 STA
TJ Forber 18:15 Simley
Tyler Johnson 18:18 Tartan
Joe Vetter 18:27 STA
Joe Reamer 18:28 STA
Aren Siekmeier 19:55 MSA
Brandon Yapel 19:56 Tartan
Kyle Osborne 19:59 MSA
Tom Wagner 21:28 Simley
Joseph Reif 21:28 Simley

St. Thomas Academy 237
Tartan 207
Simley 178
MSA 65

Thursday Dec. 11th Skate Race Information

Our Thursday Skate meet will be at Thomas Academy High School. Here is a link to directions. Tartan will be hosting the meet on St. Thomas' campus.

@3:45 The boys Varsity will race 4.3K (4 laps)
After boys - girls varsity will race 4.3K (4 laps)
After girls the JV Boys and Girls will mass start together (2 laps) about 2 K

I'm seeing forecasts suggesting it will be both warm and cold on Thursday. Watch for more up to date weather information and bring lots of gear to be prepared for any and all of Minnesota's exciting weather.

Invitation to Post

The Klimas and Freed families are now able post on the SimleyNordic blog. The more we use the blog the more useful it will be. Please let me know if you would like to add posts as well.

Girls' and Boys' Dec. 2nd Meet Results

All of the athletes can be proud of their performance at our meet. Our newest skiers challenged themselves and made great gains on their first day on snow. Our JV skiers showed good heart and progress. The Varsity kids also worked hard to have a strong night.

Here are a few photos. The pictures are short on the boys, as I didn't think to get the camera out until after their race.

Boys' Meet Results Dec. 2nd.

Name Time Place Points Boys Results
Eric 13:27 1 100 Sibley=476
Tart 13:48 2 99 Tart=465
Elliot 14:00 3 98 Sim=445
Casey 14:39 4 97 North=266
North 15:38 5 96
Tart 16:06 6 95
Sim 16:38 7 94
Adam 16:40 8 93
Tart 16:57 9 92
Sim 17:06 10 91
Tart 17:24 11 90
Tart 17:25 12 89
Sam 17:46 13 88
North 20:39 14 87
Sim 21:32 15 86
Sim 22:30 16 85
Sim 22:45 17 84
North 25:46 18 83

Girls' Dec. 2 Meet results

Girls Results Girls Results
Annie 15:07 1 100 Sibley=475
Tart 15:08 2 99 Tartan=471
Tart 16:39 3 98 Sim=353
Anglea 16:51 4 97 North=267
North 17:50 5 96
Anna 17:58 6 95
Tart 18:57 7 94
Tart 19:12 8 93
Sally 20:00 9 92
Caitlin 21:05 10 91
Sim 21:10 11 90
Sim 21:34 12 89
Sim 22:48 13 88
Tart 22:53 14 87
North 24:44 15 86
North 25:10 16 85
Sim 27:30 17 84
Sibley Boys JV Sibley Girls JV
Evan 7:45 Rachel 8:00
Tim 8:01 Ruth 9:00
Nick 8:15 Carley 9:56
James 9:41 Elsa 10:10
Erthan 10:07 Sami 10:55
Curz 12:01 Berg 18:28
Ben 12:40

Klimas Pre-Race Pasta Dinner Photos.

DEC. 2nd RACE AT TROLLHAUGEN 6PM

We are off to Trollhaugen for our first race of the year. It will be a day of great learning and fun. All athletes will ski a race fitted to where they are in the learning process. Some will ski varsity, some will ski jv, while others will ski a partial jv race. It's all about getting better.

The link on the right side of the page will give directions to Trollhaugen along with weather and snow conditions. Please help make sure the athletes are dressed appropriately.

All athletes need to have a hat, gloves and boots to ride the bus. We want everyone prepared in the event we have mechanical problems on the trip to or from the meet.

We will leave after school at 2:45. I'm guessing we will return around 9pm. This is only a guess.

Our Dec. 1 practice will be short to give students time to work on homework as Tuesday will be a long day.

Thanksgiving and Beyond

The ski team wishes to extend a Thanksgiving greetings to everyone. We hope you enjoy time with family and friends.

A reminder that there is a clinic being offered at Trollhaugen this weekend for anyone who is around town. You can go for one day or two. An earlier post has more information.

After two weeks of practice, it is important to keep up your fitness training. We are asking that skiers get three workouts in over the break. Two should be hour long runs with at heart-rate of about 135. (If you sing the ABC song and get about three or four letters out between breaths you are at the target heart rate.) The third work out should involve getting your heart rate up to 180-190 for an interval of time and then dropping back down. Our hill work, stair work and track workouts did this.

Be creative and flexible with your workouts. However, shopping does not a work out make.

Our first meet will be the Tuesday following break. I looks certain that we will be going to Trollhaugen. The bus will leave after school and return after the meet. A very rough return time to school will be about 9pm. Do a good job with homework Monday night.

Enjoy your break and think snow!

Cold Weather Wear!

With the onset of colder weather and gusty wind, it's important that all skiers have hats, gloves, sweatpants and warm clothing that can be layered as activity and temperature dictate. A windbreaker type of jacket is essential when wind chill temps drop.

Proper clothing doesn't have to be expensive!

We are also looking into prices on optional team gear.

Snow!

I spoke with Greg at Finnsisu today. He said he threw-out a hip doing a snow dance. This photo's from Alaska, but it's nice to look at anyway. Click on it to expand it.

Week One Practice Pictures

Great Clinic!

Finn Sisu/ Trollhaugen will be hosting a Nordic Race Clinic at Trollhaugen during the Thanksgiving break, Nov 29-30. Guaranteed snow! It's $40 dollars for one day or $70 for two days with lunch provided. This clinic can be attended for either one or two days. Classic technique will be the focus Sat while Skate technique be the topic Sunday

. Here's a link

Ski Swaps/Package Sale

Remember the school skis have SNS compatible bindings. Combi boots are required unless the student is going to have dedicated classic and skate boots.

November 15th, MYSL Annual Ski Swap

Saturday 10:00a-12:30p. Drop-off hours: Friday 5:30p-7p, Saturday 8:00a-9:00a. Dunwoody College of Technology, 818 Dunwoody Boulevard, Minneapolis, MN.
The Minnesota Youth Ski League is pleased to host this big event, open to the entire public. The sale is being held as a fundraiser for MYSL and provides skiers the opportunity to sell outgrown and little used equipment and clothing. We request that sellers limit merchandise to items that are directly related to cross country skiing. No downhill gear or bicycles, please!
Contact: amycich@bitstream.net

November 22nd, Wayzata/Orono Ski Swap

Here is your chance to GET RID OF USED EQUIPMENT that doesn’t fit and buy new, used equipment that does fit! Saturday November 22 from 9 to 3 at Otten Bros Garden Center located at Hwy 12 and Willow Dr in Long Lake. Equipment turn in will be on Thursday and Friday afternoons and evenings. Fundraiser for Orono and Wayzata ski teams.
Contact: XCMyers@aol.com

Here's a package deal I came across at Finn Sisu. Click on the picture for a larger image. Please check out other stores to compare prices.

Team Schedule

Classic Suburban Conference Nordic Ski Schedule
And Section Championship

Date Time Host School
Tuesday, Dec 2, 2008 4:00PM Simley
Tuesday, Dec 11, 2008 4:00PM Tartan


All meet dates, times and locations are subject to changed based on snow conditions and weather. Trollhaugen in Dresser WI is a backup location for all conference races. Meet type,classic or skate, is also subject to change with short notice based on snow conditions.

We will also try to schedule additional dual and Middle school meets as conditions and our schedule allow.

08 Conference CC Meet

Here are some of the skiers in their last CC race of the season. Bring on the Snow!!

Informational Meeting for Skiers

Coach Sedler and Coach Anderson will hold a short informational meeting for all current and new Nordic Skiers on Oct. 22nd at 2:45 pm. The meeting will be in coach Sedler's room, WA 220.

Trivia: The first hints to the existence of skis are on 4500 to 5000 year old rock drawings, e.g. at Rødøy in Norway which depict a man on skis holding a stick

More Trivia: Moving the l in Coach Sedler's name would change her name to Coach Sleder. A very good name for winter sports.

Remember the Snow?

Sidney and Paul showing their classic style.

Start of the Ski Season

The Nordic ski season officially starts on Nov. 10 this year. We will be meeting with the conference to set the schedule on Oct. 20th, and Coach Sedler and I will attend a rules interpretation meeting on Nov. 6. Bring on the snow!

I'm looking forward to a great year with more new skiers.

2008 Griak Invitational Cross-Country Meet

I had the pleasure of accompanying the Simely CC team to the Griak Invitational on the University of Minnesota's Golf course. Some of the nation's best college and high school runners competed. A great experince. While we didn't win, the IGH runners were exceptional. Over seventy-five percent of our athletes ran a personal best. Way to go!

Simley Nordic Skiers had a great day. Current skiers Sidney and Zach both ran personal bests. Former Simley skier Sally competed for the U of M Gophers.
Here's a link to the results of the meet.

First Post

It's the middle of September, and I have felt the first crisp mornings while heading to school.

The Nordic ski season will begin running soon. Many of our athletes are on the cross country team working hard. It's time for the others and the coaches to start putting in some long slow runs.

More posts and information to follow. I'm thinking snow for Thanksgiving would be nice!