Schedule

Schedules are arranged in chronological order.

Lathrop Ski Team Weekly Schedule

February 8-14, 2010

Notes:

  • Last week of official JV practice! JV athletes are encouraged to keep riding the bus and continue skiing for the next 2 weeks but are not expected to come to practice and won’t have a specific workout plan after this week.
  • Regionals:
    • Everyone is expected to do Fridays race (no exceptions aside from serious illness) and will be signed up for it. Please let me know ASAP if you can’t make Saturdays race as it is a relay and we need to have complete relay teams
    • More info on start times, dismissal from school and arrival times will be sent out soon.
    • Get lots of rest!
  • State Team- The state team will be named following regionals and will consist of the top 8 male and female skiers. The selection criteria is laid out in the welcome letter from the beginning of the season.

Monday 2/8 No practice, rest day

Multisport athletes- please take Monday and other days off from your other sports practices at this point in the year- you want to be really well rested and anxious to go out and race this weekend.

Tuesday 2/9 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

Varsity- Easy distance classic ski

JV- Classic pre race intervals with full recovery

Wednesday 2/10 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Skate speeds/mini intervals and ski or run cool down.

JV- Skate technique focused session to give you some things to work on the rest of this winter

Thursday 2/11 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 6:00

Varsity/JV- Skate games, pre race ski and waxing

Friday 2/12 Location: Birch Hill Times TBA

Team picture- please wear your Lathrop ski suit for the picture

Regionals 7.5k/10k classic mass start

Saturday 2/13 Location: Birch Hill Times TBA

Regionals- 4×3k or 4×4k relay

Sunday: 2/14 No Practice

JV- pat yourself on the back after completing the season

Varsity- 2 hour distance ski- last “over distance” workout of the season

Lathrop Ski Team Weekly Schedule

February 1-7, 2010

Notes:

  • Good work last week! After this week there is one more week of training before regionals and 3 more before state.
  • I have stopped doing separate workouts for the club skiers because at this time in the year I feel that everyone is really at the “JV level”
  • Cold- Be prepared for changes in the schedule if the weather is cold and always dress appropriately. We haven’t canceled any practices yet due to cold but be prepared to run, classic ski and do strength exercises indoors for days when it is below zero at Birch Hill.
  • Fun race on Friday evening hosted by Lathrop. We need prizes (food) and perhaps one or two parent volunteers for this event.
  • No official practice or race Saturday or Sunday, but Varstiy skiers should plan on registering for one of the Besh Cup races while JV skiers may want to watch one of these races and go for a distance ski. Varsity skiers should talk to me about waxing for the races.

Monday 2/1

No practice, rest day

Tuesday 2/2 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

Varsity- L4 skate intervals on Besh cup course(s) with ski or run cool down

JV- Arms only and legs only skate speeds and distance ski.

Wednesday 2/3 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Arms only and legs only classic skiing and distance ski

JV- Classic L4 intervals and ski or run cool down

Thursday 2/4 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Skate V-alternate speeds and downhill specifics

JV- Skate tour of Regionals course(s) with Brett with discussions about strategy/pacing along the way

Friday 2/5 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:30

Varsity- Waxing available first then easy (L1) ski of 3k fun race course, costumes encouraged

JV- 3k skate fun race starting at 4:00- costumes encouraged, prizes to the top 3 male and female finishers

Saturday 2/6 No official practice but recommended:

Varsity- Besh cup 5 or 10k classic interval start race (Either Saturday or Sunday if not trying to qualify for JO/AWG) or easy 1.5 hour ski

JV- Watch Besh cup race and go for 1.5 hour ski

Sunday: 2/7 No practice, but recommended:

Varsity- Besh cup 5 or 10k skate mass start race (Either Saturday or Sunday race if not trying to qualify for JO/AWG) or easy 1.5 hour ski

JV- Watch Besh cup race and go for 1.5 hour ski

Lathrop Ski Team Weekly Schedule

January 25-31, 2010

Notes:

  • Cold- Be prepared for changes in the schedule if the weather is cold and always dress appropriately. We haven’t canceled any practices yet due to cold but be prepared to run, classic ski and do strength exercises indoors for days when it is below zero at Birch Hill.
  • Early Dismissal Friday- bus will leave the Fish Bowl at 1:00 and practice will start at 1:45
  • Town Series Race #4 on Saturday
    • Please let me know by Tuesday at practice if you will not be doing this race as I will submit start lists then
    • The race is scheduled as a “continuous pursuit” or “skiathalon” where racers compete in both classic and skate in one race. We will discuss this in more detail this week.
    • Details on start times and arrival times will come out later this week
    • Snacks are always appreciated for the racers ( and coaches J )

Monday 1/25

No practice, rest day

Tuesday 1/26 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

Varsity- Easy classic ski around White Bear

JV/Club- Classic technique and speed session

Wednesday 1/27 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Classic L4 mystery intervals and ski or run cool down. Bring a watch

JV/Club- Classic distance ski with arms only and legs only skiing

Thursday 1/28 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV/Club- Competition/ challenge course that may involve indoor exercises, running and skate skiing at L1-L3.

Friday 1/29 Location: Birch Hill On Snow Time: 1:45 Pick Up Time: 5:00

Varsity/JV/Club- Pre race ski and waxing both skate and classic skis. Be prepared to be at Birch Hill for a longer than normal practice.

Saturday 1/3 Town Series 4 at Birch Hill- More details on race start and arrival times coming out soon

Women- 3k classic then switch to 3k skate

Men- 4k classic then switch to 4k skate

Sunday: 1/31 No practice, recommended distance ski for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

January 18-24, 2010

Notes:

  • Cold- Be prepared for changes in the schedule if the weather is cold and always dress appropriately. We haven’t canceled any practices yet due to cold but be prepared to run, classic ski and do strength exercises indoors for days when it is below zero at Birch Hill. Cold is not an excuse to stop training- we will just adapt our training as needed to stay warm and safe!
  • Monday Practice
    • The main building will be locked so get your skis out on Sunday if needed
    • Arrive at Birch Hill at 9:30 then get picked up at the Hajdukovich house around 11:30
    • Turn (left if coming from Fox or right if coming from North Pole) on 3rd Street off the Steese Expressway. Go through stoplight, 3rd Street turns into Farewell Avenue. Turn right on “B” Street. Go through stop sign. Take a left on Iditarod Avenue. 2nd house on the right. Brown house with white trim. Ice rink in front of house.
    • Please bring a small back pack with extra layers on the trip and a signed waiver.
    • Bring cookies and drinks for after the tour
    • The tour will probably be called off if its colder than -20F in town but we will have practice at Birch Hill.
  • Brett will be running practice on Friday and Saturday while Nick is at Besh Cups with many of the varsity skiers.

Monday 1/18 Location: Birch Hill On Snow Time: 9:30AM Pick Up Time: 11:30

Tour from Birch Hill to Chena River: Arrive at Birch at 9:30 then skate or classic about 15k to the Hajdukovich house. Please bring a backpack with extra layers, cookies, drinks and a signed waiver.

Tuesday 1/19 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

Varsity- L4 skate intervals or classic as a backup. Run or ski cool down.

JV/Club- Technique and distance skate ski or classic as a backup.

Wednesday 1/20 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Skate distance with arms and legs only skiing

JV/Club- L4 skate relay and run or ski cool down.

Thursday 1/21 No practice or bus

Friday 1/22 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Recommended travel to Besh Cups

Varsity/JV/Club- Skate intervals and games

Saturday 1/23 Location: West Ridge On Snow Time: 10:00 Pick Up Time: 12:00

Varsity- Recommended Besh Cups

Varsity/JV/Club- Skate tour of West Ridge Trails (may get moved to Birch Hill if its too cold)

Sunday: 1/24 No practice, recommended distance ski for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

January 11-17, 2010

Notes:

  • Cold- Be prepared for changes in the schedule if the weather is cold and always dress appropriately. For now it looks like we won’t have to cancel any practices but be prepared to run, classic ski and do strength exercises indoors for days when it is below zero at Birch Hill.
  • Town Series 3 this weekend- Same deal as the first two Town Series Races
    • Please let me know by Tuesday if you won’t be racing this weekend
    • I need Town Series forms from some people still
    • Athletes have enjoyed having food for after the race, we will provide hot chocolate at our area in the Team Room.
  • There will be practice next Monday (1/18) when there is no school, more details coming soon.

Monday 1/11 No practice, rest day

Tuesday 1/12 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

Varsity/Club- 1 hour easy classic ski and then run or strength indoors

JV- Classic technique drills and run or strength indoors

Wednesday 1/13 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV/Club - Classic skiing with arms/legs only speeds

Thursday 1/14 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV- Level 4 skate intervals if weather permits

Club- Skate relay and games if weather permits

Friday 1/15 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:30

Varsity- 1 hour pre race skate ski and then waxing classic skis

JV/Club- Waxing classic skis first then pre race skate ski

Saturday 1/16 Town Series 3: at Birch Hill

Women- 7.5k classic interval start: Arrive at Birch at 10:45, Race Start 12:00

Men- 10k classic interval start: Arrive at Birch at 11:15, Race Start 12:30

Sunday: 1/17 No practice, recommended distance ski.

Monday 1/18 Location: Birch Hill On Snow Time: 11:00 Pick Up Time: 3:00?

Everyone- Tour from Birch Hill down the Chena River

Lathrop Ski Team Weekly Schedule

January 4-10, 2010

Notes:

  • Valdez trip
    • Please let me know ASAP if you are “definitely going”, “maybe going” or “definitely not going”. If you plan on going I need to have the final list by Tuesday at practice.
    • I sent out the detailed schedule last week but key times to remember is that the bus leaves Lathrop at 5:45 on Friday and will return sometime on Sunday evening
    • Price is $150 if you attended Lynx Loppet (checks made out to Lathrop Ski Team)
  • There will be a bus leaving the Fish Bowl at 2:30 on Tuesday-Thursday but no bus on Friday since most people will be in Valdez.
  • The second Distance Series Fundraiser is on Sunday- Please email booster club president Dave Edic if you can help out.

Monday 1/4 No practice, rest day

Tuesday 1/5 Location: Birch Hill On snow Time: 3:15 Pick Up Time: 5:00

JV/Varsity- L4 classic intervals and run or ski cool down

Club- Classic technique focus on Kick Double Pole and striding

Wednesday 1/6 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Classic speeds and distance ski

JV/Club- Classic with arms/legs only skiing

Thursday 1/7 Location: Birch Hill On Snow Time: 3:15PM Pick Up Time: 6:00PM

Valdez- Waxing both skate skis for trip, if you finish early or wax at home you can skate ski with pick ups

Friday 1/8 Valdez bus departs Lathrop at 5:45- don’t be late. Skate Relay in Valdez

Saturday 1/9 Valdez 8.4/5.4k skate race

Sunday: 1/10 Valdez trip returns in the evening

Distance Series Fundraiser

Lathrop Ski Team Weekly Schedule

December 28, 2009- January 3, 2010

Notes:

  • Nick will be out of town this week but returning for practice after school on Tuesday January 5th. For day to day questions please talk to the coaches that will be running practice, for other questions like jackets, uniforms and Valdez Trip please email Nick.
  • Please bring your skis home with you because the big building at Birch Hill may be locked when you want to go skiing. I’m not sure if they close for New Years but for the most part they won’t open up until noon Monday-Friday
  • There are only 3 days of practice this week so please try and attend all of them and do your best to plan your vacation around them. Remember practices are not optional over break and many of you must attend to be eligible for the Valdez trip! Everyone should try and stay active 5-6 days a week and suggestions for what to do are listed on the days with no practice.

Monday 12/28 No practice, rest day

Tuesday 12/29 Location: Birch Hill On snow Time: 11:00 Pick Up Time: 1:00

Varsity/JV/Club- Tour of classic trails with Nancy. Use classic rock skis if you’ve got them but any classic ski should be fine.

Wednesday 12/30 Location: Birch Hill On Snow Time: 6:00PM Pick Up Time: 8:00PM

Varsity/JV/Club- Night skate ski with Brett. Bring a head lamp with working batteries but you might not need it with the almost full moon.

Thursday 12/31 No practice- recommended intensity session of some sort (intervals, pick ups, time trial or tempo ski)

Friday 1/1 No practice, Happy New Year!

1 hour easy run or ski recommended

Saturday 1/2 Location: Birch Hill On Snow Time: 10:00 Pick Up Time: 12:00

Varsity/JV/Club- Skate intensity with Brett

Sunday: 1/3 No practice, recommended long, easy ski for 1.5-2.5 hours

Lathrop Ski Team Weekly Schedule

December 21-27, 2009

Notes:

  • Winter Break Practices- Practices are over break are not optional and you should plan on attending as many as you can. That being said, I understand that many of you will have a hard time getting rides but be sure to come as often as possible and keep active by running or skiing on your own. You will also see that we will have fewer practices the second week of break due to scheduling conflicts for coaches. This will give you some flexibility to do other activities over break aside from skiing.
  • Tentative schedule for next week:
    • Monday- Possible practice
    • Tuesday- Tour of Birch Hill classic trails starting at 11AM
    • Wednesday- No practice
    • Thursday- Possible practice
    • Friday- Possible practice
    • Saturday- Practice starting at 10-11AM
    • Sunday- No practice
  • Stay tuned for changes as we may move locations or change activities if it is really cold.

Monday 12/21 No practice, rest day

Tuesday 12/22 Location: Moose Mountain Meeting Time: 9:45 Pick Up Time: 1:30-2:30

Varsity/JV/Club- We are joining West Valley for a distance tour that ends by skiing down Moose Mountain. (Parents welcome to join). Bring rock classic skis or light backcountry skis and also a lunch or snack in a small pack as we will stop half way for a bonfire and lunch. Please email Nick (ncrawfo2@gmail.com) if you are a parent who can shuttle people from Moose Mountain to the start of the tour a couple of miles up the road. We’re not sure how long the tour will take so pick up times are an estimate.

Wednesday 12/23 Location: Birch Hill On Snow Time: 10:00 Pick Up Time: 12:30

Varsity/JV/Club- Classic 5/7.5km time trial against West Valley. Treat this practice as a race, wear your uniform if you’ve got one, get a good warm up in and ski hard.

Please try to make it to this practice!

Thursday 12/24 Location: Birch Hill On Snow Time: 11:00 Pick Up Time: 12:30

Varsity/JV/Club- Easy skate ski with no pole/arms only

Friday 12/25 No practice, Happy Holidays

Saturday 12/26 Location: Birch Hill On Snow Time: 10:00 Pick Up Time: 1:00

Varsity- Skate/Classic ski twice your age in kilometers

JV- Skate/Classic ski more than your age in kilometers

Club- Skate/Classic ski your age in kilometers

Join skiers from across Fairbanks in the Ski Your Age in Ks event. This event does not require an entry fee but donations are appreciated.

Sunday: 12/27 No practice, recommended ski with some sort of intensity (short sprints, intervals…)

Lathrop Ski Team Weekly Schedule

December 14-20, 2009

Notes:

  • Half days on Wednesday-Friday: We will have practice on Wednesday right after school but we will take another day off on Thursday to study for finals. Friday will be a chance to have some fun after a stressful week and will start at 3:00.
  • Coach Nick Crawford won’t be at practices on Friday and Saturday because he will be working with a lot of the Varsity athletes at Besh Cups in Anchorage. Coach Brett will be in charge if you need anything.

Monday 12/14 No practice, rest day

Tuesday 12/15 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV- Classic level 4 intervals and run or ski cool down

Club- Classic technique work

Wednesday 12/16 Location: Birch Hill On Snow Time: 1:00 Pick Up Time: 3:00

Varsity/JV/Club- Classic and run distance scavenger hunt. Bring running shoes and classic skis.

Bus leaves from the Fish Bowl at 12:15

Thursday 12/17 No Practice

Good luck with your finals!

Friday 12/18 Location: Birch Hill On Snow Time: 3:00 Pick Up Time: 4:30

Varsity/JV/Club- Celebrate the start of winter break with skate games

A bus to Birch Hill is reserved to depart at12:15 but practice will start at 3:00

Saturday 12/19 Location: Birch Hill On Snow Time: 11:00 Pick Up Time: 1:00

Varsity- Besh Cup 1 recommended (Skate Sprint)

JV/Club-.Skate tour of non-lit trails

Sunday: 12/20 No practice

Varsity- Besh Cup 2 recommended (Classic 5/10/15k)

JV/Club: Recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

December 7-13, 2009

Notes:

  • Lynx Loppet (2 Part day Race in Anchorage) Trip this Weekend.
    • A detailed itinerary will be sent out soon.
    • This trip is not required and is fully optional.
    • I need to know who is going by Tuesday practice at the latest. Email Nick (ncrawfo2@gmail.com) to confirm if you are going or not.
    • As a reminder, all expenses except for food will be covered by the booster club and our fundraising efforts for this first out of town trip however if you wish to travel on a second trip (Valdez) this year you will have to pay for it.
  • On Your Own Training- The next month of our season is frequently interrupted by finals, holidays, travel trips and winter break. Its important to keep up the skiing hours and focus through this time in order to keep improving for some of our bigger races in February. To do this be sure to be getting in the “recommended” workouts on Sundays and other days we don’t have practice. To continue to improve you should be skiing 5 days a week at the JV/Club level and 6 days a week at the JV/Varsity level.

Monday 12/7 No Practice

Lynx- No bus or practice but recommended easy ski for 60 minutes since we can’t ski on Thursday

Tuesday 12/8 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Skate mystery threshold intervals and run or ski cool down- Be sure to bring a watch.

JV- Skate interval loop

Club- Skate technique work

Wednesday 12/9 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5-5:30

Varsity/JV- Skate distance ski with legs only/ arms only skiing

Club-Skate relay and games

Lynx- Waxing available after practice for those traveling to Lynx- pick up time 5:30

Thursday 12/10

Lynx- Dismissed from class at 1:15, bus departs for Anchorage at 1:30

Not at Lynx- No bus or practice but recommended ski with some sort of intensity

Friday 12/11

Lynx- Classic 5km race

Not at Lynx- No bus or practice but recommended easy ski

Saturday 12/12

Lynx- Skate 5/7.5km race, return to school around 9PM

Not at Lynx- Recommended 5km race at Salcha. Sorry no more details at this time.

Sunday: 12/13 No practice

Varsity/JV/Club: Recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

November 30- December 6 2009

Notes:

  • Coach Nick C. will not be at practice until Friday but if you have questions about paperwork, events later in the season or other concerns you can send them to him by email: ncrawfo2@gmail.com . Questions about the day to day schedule should be directed to the coaches at practice each day. Nancy will be in charge Tuesday, Pete Wednesday and Brett Thursday.
  • Everyone on the roster will be registered for Saturdays classic sprint race. Please email Nick by Tuesday if you don’t plan on racing it or if you will not have the required 10 practices (5 if you were doing another sport like wrestling) to be in the official high school results.
  • Town Series Race # 2 on Saturday- More info on arrival times, start times and pick up times coming later. You will need to have the Emergency Med Form and Town Series Info/Release form in by Saturday to race.

Monday 11/30 No practice, rest day.

Tuesday 12/1 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: L4 intervals with West Valley: be ready to skate or classic

Club: Repeating skate relay and free ski

Wednesday 12/2 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV/Club: Skate games! Run or legs only ski cool down

Thursday 12/3 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Classic technique and double poling. Run or easy ski cool down

Club- Classic ski with speeds

Friday 12/4 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:30

Varsity/JV: Head to head skate sprints then waxing available

Club: Waxing first then independent skate ski

Saturday 12/5 Location: Birch Hill Arrival Time: 10:30? Pick Up Time: 2-3:00?

Town Series Race #2: Classic Sprint, 1.2km, 11AM start time

Sunday: 12/6 No practice

Varsity/JV/Club: Recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

November 23-30 2009

Notes:

  • Coach Nick C. will be out of town for the entire week for the Thanksgiving holiday but if you have questions about paperwork, events later in the season or other concerns you can send them to him by email: ncrawfo2@gmail.com . Questions about the day to day schedule should be directed to the coaches at practice each day.
  • Spaghetti Feed Fundraiser is on Friday- keep selling tickets and ask a coach if you need more. We will need lots of volunteers for the actual event as well.

Monday 11/23 No practice, rest day.

Tuesday 11/24 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Distance skate ski, try to ski continuously for 90+ minutes

Club: Skate technique and games

Wednesday 11/25 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Skate threshold intervals

Club: Skate relay and tour

Thursday 11/26 No practice

Happy Thanksgiving

Friday 11/27 Turkey Day Relays-not an official Lathrop race.

Varsity/JV/Club- This will not be an official race for Lathrop (you will have to do your own registration and waxing if wanted) but its strongly recommended that you get a team together for this fun event- costumes encouraged. There will also be a “ski parade” afterwards- show your Lathrop pride!

*Spaghetti Feed Fundraiser- Friday afternoon at Lathrop

Saturday 11/28 Location: West Ridge Arrival Time: 9:45 Pick Up Time: 1-2:00? (uncertain)

Everyone: Long distance classic tour with West Valley and others (parents welcome) of the Scarland Trail leaving from the UAF Ski Hut. Waxless or backcountry skis may be a good option but normal classic skis should be fine.

Sunday: 11/29 No practice,

Varsity/JV/Club: Recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

November 16-22 2009

Notes:

  • A number of people still need to hand in the “Skier Contract” and “Emergency Med Form” to coach Nick
  • Spaghetti Feed Fundraiser- We need everyone to sell tickets (more available from coach Nick) and more volunteers for the actual event on November 27th.
  • If you are interested in ordering a Lathrop warm up jacket please give your size (if you haven’t already) to coach Nick. Jackets are totally optional, cost $135 and will be here in late December. You don’t need to pay for them or be committed to purchase one until they arrive.

Monday 11/16 No practice, rest day.

Tuesday 11/17 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Classic threshold intervals on race course hills

Club: Repeating classic relay and tour

Wednesday 11/18 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Classic warm up then specific strength circuit. Short ski or run cool down.

Club: Classic technique session and tour

Thursday 11/19 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity: Legs only skate ski and ski, run or games cool down

JV: Legs only skate ski and ski, run or games cool down

Club: Skate technique session and games

Friday 11/20 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity- Short skate with head to head sprints then optional waxing to follow

JV- Waxing immediately then skate ski with speeds

Club- Independent skate ski

Saturday 11/21 Location: Birch Hill Arrival Time: 10:00 (pend) Pick Up Time: 2:00 (pend)

Everyone: Town Series Race 1- 5/7.5km skate

Sunday: 11/22 No practice,

Varsity: Recommended NRL Race at Birch Hill (5/10km classic, 10:30 start)

Club/JV: Recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

November 9-15 2009

Notes:

  • Please complete the “Skier Info and Contract” (available here http://malamuteski.org/blog/) and “Activity Consent and Emergency Medical Info” (available at the front office) forms and give them to Coach Nick at practice ASAP
  • Practice Monday: We will be at the school this Monday to take care of some business. We will start off in the gym and move to the ski room.
  • Early Dismissal Friday: The bus will leave from the Fish Bowl at 1 PM sharp.
  • First Race Saturday: There will definitely be a race against North Pole and West Valley on Saturday but the location and details are still unknown at this time. Stay tuned for more details. To enter the official race athletes will need to have attended 10 practices but there will be a race option for those without the 10 practices.
  • As always contact Coach Nick Crawford (ncrawfo2@gmail.com or 207-751-3354 if you have any questions)

Monday 11/9 Location: Lathrop Gym Meeting Time: 2:30 Pick Up Time: 4:00 or 6:00
Everyone: Meet in the gym for a discussion on team goals, health, electing captains, jacket order ect. Waxing available at the school from 4-6 if wanted (Recommended for people with new skis at least)

Varsity: Bring a check for $135 made out to “Lathrop Ski Team Booster Club” to pick up uniforms. Checks will not be deposited but will be held until the uniforms are returned in March

JV and Club: Will receive uniforms later in the season.

Tuesday 11/10 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Skate threshold intervals with games or run to follow

Club: Skate drills, technique and tour

Wednesday 11/11 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity: 45 minute warm up then classic technique session.

JV: 45 min classic technique session then free ski

Club: Classic drills, technique and easy ski

Thursday 11/12 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Classic specific strength speeds and ski or run cool down

Club: Classic specific strength session and then games in the stadium

Friday 11/13 Location: Birch Hill On Snow Time: 1:45 Pick Up Time: 3:00 or 5:00

Varsity: Skate relay focusing on starts and tags. Waxing available 3:00-5:00.

Club: Waxing demo then independent skate ski. Finish at 3:00.

Saturday 11/14 Location: TBA On Snow Time: TBA Pick Up Time: TBA

Varsity/JV: First Race, 3km skate relay. More details to come

Club: No scheduled practice but you can cheer on your teammates and ski independently

Sunday: 11/15 No practice, recommended long easy ski or tour for 1.5-2.5 hours.

Lathrop Ski Team Weekly Schedule

November 2-8 2009

Notes:

  • Stay tuned to malemuteski.org/blog and email announcements about any changes in the schedule.
  • A bus will be available Tuesday and Wednesday this week to take skiers from Lathrop to Birch Hill. The bus leaves the Fish Bowl at 2:30 sharp.
  • Please get the Athlete/Parent Contract and the Participation Waiver in ASAP. These should be dropped at the ski team mailbox in the front office before the first day of practice if possible.
  • No School Thursday and Friday: We will take advantage of this to go to the UAF trail system at West Ridge. When practice is at West Ridge, we start and end at the Ski Hut located next to the Geophysical Institute.
  • Goldstream Sports Team Night: Thursday 11/5 6PM
  • Beaver Sports Team Night: Friday 11/6 6PM
  • University Women’s Association Holiday Bazaar Fundraiser is on the 7th and 8th of November. Volunteers are needed in the morning and afternoon both days.

Monday 11/2 no practice, rest

Tuesday 11/3 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity/JV: Attendance/welcome/paperwork discussion then 45-60 min easy skate ski and finish with games

Club: Attendance/welcome/paperwork discussion then 45 min introduction to skate skiing (or run if you don’t have skis yet)

Wednesday 11/4 Location: Birch Hill On Snow Time: 3:15 Pick Up Time: 5:00

Varsity: Arms only warm up, 25-35 min of L3 classic intervals, cool down ski or run

JV: Arms only warm up, 30 min legs only classic, cool down ski or run

Club: Intro to classic skiing and a short tour (or run)

Thursday 11/5 Location: West Ridge On Snow Time: 3:00 Pick Up Time: 5:15

Varsity: 45 minutes classic technique focus then upper body focused only cool down and free ski or run

JV: Upper body focused warm up, then 45 min classic technique session

Club: intro to classic skiing and a short tour (or run)

Friday 11/6 Location: West Ridge On Snow Time: 3:00 Pick Up Time: 5:15

Varsity: Skate warm up, 25 min L3 interval, cool down with games

JV: Skate warm up, 15 min skate L3 interval, cool down with games

Club: Skate warm up, short relays and games (or run)

Saturday 11/7 Location: Birch Hill On Snow Time: 10:00 Pick Up Time: 12:00

Varsity: Distance skate tour then upper body only/legs only

JV: Distance skate tour then upper body only/legs only

Club: Legs only balance drills and technique

Sunday: 11/8 No practice, recommended long easy ski or tour for 1.5-2.5 hours.