Week 2 practice

Thanksgiving Week/ MYSL Invite

Practice Plan for Week Two

Monday: Stretch, calisthenics 40 min run and weight training
Tuesday: Stretch, calisthenics technique, balance, strength and power workout stairs, pole work (Start ski fitting)
Wednesday: Stretch, calisthenics, turkey relays, fund-raiser kick-off. (finish ski fitting)
Thursday-Sunday: Daily calisthenics and technique/balance bounding, a couple of days of 4o minute plus cardio work running, swimming, treadmill or what ever is available. One day of strength and power work, jump-robe, bounding, lunges, chair step-ups, plyometric work. Get creative and make work-outs happen.

Finally, I would like to invite any families with younger children grades k-5 to join Inver Grove's Minnesota Youth Ski League team.

This is a non-competitive Sat. afternoon program where kids and parents can have fun and learn the basics of Nordic skiing. The season will run Dec. 4th to late Jan. or early Feb. depending on snow. $25 dollars covers registration and another $20 covers equipment rental for the season. This is a great opportunity to get the whole family out on skis.

Inspiring

Practice 3

Week 1 Practice Outline

Monday-Intro/meeting (forms, season overview, blog, dress, equipment, etc)

balance/technique work, 30 min run, stretch/core work.

Tuesday-warm-up, balance/technique, mile (2-3 sets) on track (?)

Wednesday-warm-up, Circuit training

Thursday -warm-up, hill bounding w/ poles,

Friday-warm-up, scavenger hunt
Saturday- easy jog on your own.

* We will adjust this basic workout plan to help skiers at all fitness levels. No need to be scared, come out work hard and do your best.

.

Updated Less Tentative Meet Schedule

Less Tentative meet schedule*

Nov. 15th Practice Starts
Dec. 14th Conference Skate Race 6:00pm @ Trollhaugen
Dec. 15th Team Photos at School (wear uniforms and bring completed packets, please)
Dec. 16th @ The Ravine with Richfield
Dec. 21st Conference Skate Race 3:45pm @ Battle Creek
Jan. 4th Conference Classic Race 3:45pm @ Battle Creek
Jan. 6th at Lake Elmo Skate Race Tartan and Harding
Jan. 8th Giant's Ridge Invitational All Day @ Biwabik, MN (Varsity only)
Jan. 11th MS race 3:45 pm @ Mahtomedi**
Jan. 13th Conference Classic Race 3:45pm @ Jensen Lake Park Lebanon Hills
Jan. 20th Simley/Sibley Co-hosted Skate Race 3:45 @ Sibley
Jan. 25th Conference Relays 3:45 @ Mahtomedi
Feb. 1st Conference Pursuit Championship All Day @ Battle Creek
Feb. 3rd J.V. Conference Championship 3:45 @ Mahtomedi
Feb. 8th Section 1 Championship All Day at Valleywood Golf Course.
Feb. 17th State Championship @ Giant's Ridge

* This schedule is subject to administrative approval and to weather and snow conditions. Check back often as each meet approaches for changes. All full conference races will use Trollhaugen in Dresser, WI @ 6pm as a back up venue.
** We hope to hold other MS specific races if snow conditions and access to grooming allow.

The Goal

Our practices are a bit like trying to swim in a 2' pool or like trying run in tall grass. It can be done, but it is neither fun nor effective for developing good technique.

We've been looking on Craig's List and other sources for a suitable used snowmobile without success. Jerry Danner from Danners' has also been looking for something used. We're not finding the type of utility sled we need. They are either new and quite expensive or old and worn-out.

Last Friday I stopped at Danners' to get some numbers on a new Skandic. I was quoted a price of about $6,500 for a new 2010 Skandic Tundra. The variability in price is because there will be different incentives and rebates going on at the time of purchase. This is a good price. I saw another Skandic hold-over for $7,200.

We have around $1,300 dollars right now in the booster fund. We can also bill the school for $800 dollars a season for grooming. The question is how do we come up with the rest of the money. Do we fund raise? Share payments? A combination? We should have a sled when snow flies.

Off Season Fun Photo Request

What's something fun you did in the off season?
Email a photo to Coach Anderson , and we'll post in on our blog.

Coach Sedler jumped out of an airplane.

Coach Anderson headed West on a solo bike tour.