A Chance to Give Back Food Donations

Teams of skiers competed to create the tallest possible food tower in practice today.  The booster club donated $50 to each of the two teams who added their own funds to build their towers.  All food donations will be given to Neighbors in South Saint Paul.

The winners included everyone who thinks of others and who gives during this and every other season.  Great job!

January 9th Trip to Biwabik.

The Mesabi Invite held at Giant's Ridge in Biwabik, MN on January 9th.is a meet of the highest caliber.  In addition to providing skiers with the opportunity to see and ski with the best in the Upper-Mid-West, athletes can race the Minnesota State High School League Championship course.     

We have limited seats on the bus that we share with Tartan and North.  We will give preference to older more experienced skiers while encouraging our newer skiers to travel with us, support our team and experience a top meet as space allows. 

What to Bring

Please keep an eye on the forecast for Biwabik and dress plan to dress accordingly.  Also bring even warmer clothes as this is Minnesota, and the weather changes.    A pillow and a small blanket help make an early morning departure more comfy.

Before leaving double check that you have properly waxed skis, the correct poles for the discipline you will be skiing and your boots.  All skiers need to have their team uniforms, hats and gloves.

Bring food for the day.  A healthy breakfast, lunch and snacks for the day are important.  Food at Giant's Ridge is expensive and not the best for competing.  Please also make sure you have a water bottle to stay hydrated.  The bus will be stopping for a quick meal on the return trip.  In the past we have stopped in Cloquet where there are several options for skiers.  $10 should be more than enough for this meal.  Pocket money for event t-shirts or other purchases is optional. 

Departure

Please arrive at Middle School @ 4:15am sharp with everything you need.  We will load up and leave at 4:30 am.  Do not be late.  We will be sharing a coach bus with Tartan.  The bus will not wait.  

Meet Schedule

APPROX. START TIME: 

10:00 5K Classic Varsity/JV Boys 

 12:00 5K Classic Varsity/JV Girls 

 1:30 5K Freestyle Varsity/JV Boys 

 3:00 5K Freestyle Varsity/JV Girls

Trail Map Link

Return

We will leave Giant's Ridge following the awards ceremony.  With a stop for dinner, I estimate that we will be back at The Middle School around 9pm.  We will have athletes call or text when get close.

Trivia

The town of Biwabik is named for an iron rich layer of rock found in the Iron Range. Three billion-years-ago, during the lower Proterozoic, a sea deposited this layer of rock.   The word biwabik itself comes from an Ojibwa word meaning “fragment of iron.”

Directions to Giant’s Ridge

Giant’s Ridge’s web site says it takes 3 hours to get there from the Metro. I think it will take more like 4 hours.  Take I35 North- 120 miles; Merge onto MN-33 North via exit number 237 toward Cloquet/Iorn Range- 20 miles; Merge onto US-53 North until you reach Eveleth- 36 miles; Take MN-37 exit into Gilbert- 1 mile; Turn right onto MN-135 through Biwabik- 9 miles, Turn left onto County road 138-3 miles; The Lodge at Giant’s Ridge will be on your left.

Snow Flakes

":You'll Log" workout recommendations and record log.

Simley Nordic Holiday  “You’ll Log”

The Holiday Break happens at a crucial time in our season.  I’ve listed our next three meets at the end of this page.  We have been working on conditioning, and skiers need to improve fitness during our time away from school.  If you can not complete the suggested workout, write down what you do for conditioning.  Shopping is not a workout! We expect everyone will find time for fitness as you enjoy festivities.  Thus, you’ll log your workouts daily.

Date	Activity
Dec. 23	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 45 min run
Dec. 24	Daily 5 (push-ups, sit-ups, planks, chair dips and squats)  10 min warm up run/ski, 30 minutes of interval training, 10 min cool down
Dec. 25	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 40-60 minute run/ski
Dec. 26	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Cross train-swim, gym, yoga, etc. for 1 hour
Dec. 27th	Rest
Dec. 28th	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 15 min warm-up run/ski, hills-5 min x 6, 15 min cool down
Dec. 29	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 40 min run/ski
Dec. 30	Daily 5 (push-ups, sit-ups, planks, chair dips and squats)  15 min warm up run/ski, (3 min steady, 2 min hard, 2 min easy) x 5, 15 min cool down,
Dec. 31	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Cross train-swim, gym, yoga, etc. for 1 hour
Jan. 1	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) Sleep-in.  40-60 minute run/ski.
Jan. 2	Daily 5 (push-ups, sit-ups, planks, chair dips and squats) 10 min warm up run/ski, (8 min fast, 2 min slow) x 4, 10 min cool down
Jan. 3	Rest
Jan. 4	Team practice
Jan 5	Conference Skate Race at Battle Creek
Jan.7	7,8,9 Skate Race @ St. Thomas
Jan. 9	Mesabi Invite @ Biwabik

Smile, comb your hair and bring your uniform

 

Team pictures & and individual photos will start at 2:45.

Tuesday"s Meet Canceled. Happy Solstice we keep getting brighter until June

 

We are ready for snow! Varsity skiers are free to miss practice in pursuit of snow. Just give notice like any other missed practice.

Cool points if you can explain the relationship of the map above to the Solstice.

No Meet Tuesday or Thursday of This Week. Next Meet After Winter Break

A snow song challenge was presented to us from another team.



Way to whip it Tim!