Dec. 23 Practice Cancelled

Due to the weather and our lack of indoor space to work with, I am canceling today's practice.

HOWEVER, in lieu of group practice you should do the following workout. Meet up with your teammates if you like!

60 minutes of cardio
Push-ups
Planks
Crunches

There will be some periods today whee there is no rain, so use those to get outside and get your cardio workout in.

See you all on Saturday for the Holiday Camp!

-Dan

Practices for Christmas Week

Great race yesterday, everyone, and special congratulations to Lily Johnston for her victory by 41 seconds in the Girls' race!

See her photo on the front page of MaineHighSchoolSkiing.com.

Monday & Tuesday
Monday and Tuesday practices will be 9:30-Noon. We will practice at Pineland unless the weather is lousy and we decide to move to a different venue, in which case we will post here by 8am that morning to say where we will be (likely at the high school). Bring running shoes and poles, and skate skis and boots in case there is some crust skiing.

If you can travel to ski on real snow on these days then you have my blessing to miss practice. But you need to be skiing uphill (not just downhill!)

Wednesday & Friday
On Wednesday and Friday you're on your own. If you can travel to snow, then get out and ski 10-20k. If not, a combination of running/pole-bounding/ski-walking for 1.5 hours followed by a core workout will suffice.

Saturday
Be ready to go at the High School at 7:30 so we can leave for Holiday Camp! Details will follow.

-Dan

Wednesday and Saturday

Hello all:

Due to the rain and warm temps we will not be skiing tomorrow, so bring your running shoes and plan to be outside and then inside for a strength workout.

On Saturday we will be going to the Chenard Memorial Race at Sugarloaf. They are reporting excellent conditions: http://www.mainehighschoolskiing.com

It will be a skate race. We will be at the school READY TO GO at 7:15am and want to have plenty of time to ski afterward so we will be back around 6.

See you tomorrow!

Dan

December 8 - 14 Practices

Monday December 8 practice on your own. If you took Saturday off due to weather then Monday should be a practice day. Dynamic warmup 45 minutes continuous exercise low to moderate intensity. Core exercises If you did not take Saturday off then Monday should be a day off. Tuesday December 9 practice at HS Warmup Intervals 5 x 2minutes with 2 minute rest Strength test Strength circuit stretch Tues day 6pm Wax Clinic Wednesday December 10 practice at Hs Warmup Cardio workout depending on weather. Core exercises Thursday December 11 practice at HS Intervals 8x1min with 2 minute rest. Strength circuit Stretch Thursday 6pm skate clinic at Boulder Nordic Friday December 12 practice at HS Warmup 60 minute continuous aerobic exercise. Core exercises

Saturday practice moved to Sunday

Looking at the radar, the rain will continue all afternoon, and perhaps get heavier. Therefore, we have decided to move practice from today (ugly and rainy) to tomorrow (sunny!).

Tomorrow we will meet at Pineland at 12:45 so we are ready to go at 1pm. I think the skate skiing will be better, so plan on doing that. We will be done around 4.

Because this is a last-minute change, tomorrow's practice is optional. However, any chance to get on snow this early in the season should be taken. If you cannot come to practice tomorrow, plan to get out for a ski/run/roller-ski for 1.5-2 hours today or tomorrow. Those who will practice tomorrow can take today off.

We may also try to have an optional Monday practice after school, possibly at Pineland, but we will decide on that tomorrow.

Let me know if you have questions. Reply to my email or call my cell at 239-0557.

Dan

We are not going to Waterville this morning due to the weather and road conditions. We are planning on going to Pineland at 1 this afternoon unless weather conditions do not improve. . Please pass the message on.

Upcoming Events -- There's Lots Going On

We've got an action-packed couple of weeks coming up! In addition to regular practices, we have the following events scheduled:

• Today, Dec. 3 at 2:30: Concussion Test in FPAC Video Room. If you have not taken the test this year, you need to be there! We'll have a coach bring you out to join the rest of the team for practice after you're done.
• Friday, Dec. 5: LL Bean Gift-Wrapping Fundraiser in the evening. The Boosters provide amazing support, and this is one way you can help ensure that support. We probably want to have at least one or two adults per shift with a max of eight gift wrappers at one time. Sign up for a wrapping shift online.
• Saturday, Dec. 6: Colby Training Event on man-made snow. This is an unparalleled opportunity to get coaching from Division I athletes, paid for by the boosters. Classic in the morning and skate in the afternoon (see the event schedule). We'll be leaving 7:45am or so and returning around 5pm.
• Tuesday, Dec. 9: Waxing Night with Roger Knight from Boulder Nordic. Learn new skills, ask questions, and get plenty of hands-on experience and training. 6pm in the FHS Cafeteria.
• Friday, Dec. 12: Team Photo at 3:10pm in the Gym. We will hand out uniforms before then so you can be dressed in Freeport's Finest! (And you thought Freeport's Finest was a flannel from LL Bean...)

See you all at practice today! Bring poles, as always.