Telstar Relays results

Congratulations!!!!!
Everyone did a great job at the Telstar Relays yesterday. It is really good to get the first race out of the way.
Think about how you did and where you might take few more seconds off your time. Did you start too fast and slow down half way through the race? Did you have too much energy left after the race?  Those are questions to ask yourself to plan how to pace for the next race.

You can find the results for Saturday's race at:
http://www.mainehighschoolskiing.com/index.php/race-results


Teams:

Team 1

Lily Johnston

Nate Smail

Maya Egan

Bennett Hight

Team 2

Lena Martin (Brunswick)

John Smail

Sarah Ferdinand (Brunswick)

Yacob Olins

Team 3

Allison Greuel

Perrin Davidson

Chloe Davidson

Kyle Dorsey

Team 4

Lily Horn

Finn Johnston

Zoe Battle (Brunswick)

John Giddens

Individual skiers

Michaela Dorsey

Lucy Wing

Grace Zachau

Erin Coughlin (Brunswick)

Coach Information

Head Coach           Joel Hinshaw
Phone                     207 688-4250
Work email            jhinshaw@llbean.com
Home email           joelhinshaw@yahoo.com

Assistant Coach     Elysha Dyer
Phone                     207 522-9737
Email                     elysha.dyer@gmail.com

Texting is best if you need a same day reply.
If you email the head coach then please send it to both email addresses.

Welcome to the 2015/2016 ski season.
I hope everyone had a great Thanksgiving, now that is it over it is time to start burning those calories.

Saturday November 28 - 9:00 Practice at Pineland
Meet at the Ski room, downstairs from the Welcome Center
Bring old classic length poles, running shoes and a change of clothes.

There will not be an optional Sunday practice on November 29.
Please do the following for Sunday:
90 minute walk/jog with poles
30 minutes into the workout do 6 x 30 secs intervals at 85% maximal effort, not max effort.
Crunches
Pushups
pull-ups if you have a place
PLANKS for 1 minute front and both sides.

December practices are listed in the next post.

Updated Practice schedule March 12 - 19

3/12/15 Thursday 3pm Meet at Pineland - SKATE  games finishing with 5 x 5sec V2 sprints
                            U16 WAX skis at high school
3/13/15 Friday GOOD LUCK U16 Team, John and Yacob!!!!!!
                            MHS team on your own Level 1 ski 45 minutes
3/14/15 Saturday LET ME KNOW IF ANYONE WANTS TO MEET!!
                            10am - 12pm meet at Pineland CLASSIC race/time trial
3/15/15 Sunday  on your own 90 minute CLASSIC ski
3/16/15 Monday Day off if you skied Saturday and Sunday.
                            If you took Saturday or Sunday off then meet at Fogg Farm, Freeport. CLASSIC

3/17/15 Tuesday   Happy St Patty's day.  SKATE  BIATHLON event at Pineland for everyone on the ski team!!!!!  Come out and try your luck at shooting and skiing. :)

3/18/15 Wednesday   Day off
3/19/15 Thursday   3pm meet at Pineland for one last SKATE practice... boo hoo hoo... :(
                               WAX SKIS at high school - classic and skate

When you are finished skiing on a pair of skis you have to thoroughly clean the glide zone since the spring snow is very dirty. Clean them before you put summer wax on them , so the wax gets in the base and not the dirt.
It is best to invest in a glide zone cleaner so you do not strip out wax from the base, but you can use regular base cleaner if you don't have anything else. If you use base cleaner then you need to put several layers of summer wax on your skis.

States Photo

Congrats!!!

Congratulations Freeport Nordic!!!!! I was so impressed and proud of you all for the hard work you put into the races Saturday. Congratulations to all who made the U16 and Eastern High School teams. I am available to be at practice wednesday,Friday and Saturday this week, see the last posting. See you at practice Joel

Practice Schedule 3/2 - 3/8

3/2/15 Monday 2:30 at HS ski room - For all Nordic skiers!! return uniforms and clean room.
3/3/15 Tuesday on your own - CLASSIC 45 minute easy/level 1 ski
3/4/15 Wednesday 3pm meet at Pineland - SKATE 60 minute ski with 3 x 5 minute Intervals
3/5/15 Thursday on your own - SKATE Level 1 ski, ending with 4x 10 seconds V2 sprints
3/6/15 Friday 3pm meet at Pineland - CLASSIC
3/7/15 Saturday  - OK no time trial today!!!!
                         We will ski the back side of Wildcat Mt. More details to come.
                          Team Year-end dinner at the Dorsey's 6pm??
3/8/15 Sunday On your own - SKATE 90 minute ski

SNOW on Tuesday, so practice moved to Monday

Check the forecast: 18-24 inches on Tuesday!!! See below.

Because Freeport will cancel everything on Tuesday, we will not have practice Tuesday and it will be our rest day for the week.

Instead, we will try to practice tomorrow (Monday). I understand that some of you will not be able to make it due to other commitments, but if you can make it, great.

Monday practice will be at Pineland, SKATE. It turns out there will be a bus, so leave from High School at normal time.

Please let me know if you will not be able to make it.

-Dan

P.S. Here is the latest National Weather Service warning as of 4pm Sunday:

...BLIZZARD WARNING IN EFFECT FROM 10 PM MONDAY TO 4 AM EST
WEDNESDAY...

THE NATIONAL WEATHER SERVICE IN GRAY HAS ISSUED A BLIZZARD
WARNING...WHICH IS IN EFFECT FROM 10 PM MONDAY TO 4 AM EST
WEDNESDAY. THE WINTER STORM WATCH IS NO LONGER IN EFFECT.

* HAZARD TYPES...HEAVY SNOW.

* ACCUMULATIONS...SNOW ACCUMULATION OF 18 TO 24 INCHES.

* TIMING...SNOW WILL BEGIN LATE MONDAY IN SOUTHERN NEW
  HAMPSHIRE...AND BY EARLY TUESDAY FOR THE MOUNTAINS INTO
  CENTRAL MAINE. SNOW MAY BE HEAVY AT TIMES DURING THE DAY
  TUESDAY. SNOW WILL WIND DOWN LATE TUESDAY...BUT LINGER INTO
  WEDNESDAY.

* IMPACTS...SNOW COVERED ROADS AND LOW VISIBILITIES WILL LEAD TO
  DANGEROUS TRAVEL CONDITIONS.

* WINDS...NORTH 15 TO 25 MPH WITH GUSTS UP TO 45 MPH.

* VISIBILITIES...ONE QUARTER MILE OR LESS AT TIMES.

* TEMPERATURES...8 TO 21 ABOVE.

PRECAUTIONARY/PREPAREDNESS ACTIONS...

A BLIZZARD WARNING MEANS SEVERE WINTER WEATHER CONDITIONS ARE
EXPECTED OR OCCURRING. FALLING AND BLOWING SNOW WITH STRONG WINDS
AND POOR VISIBILITIES ARE LIKELY. THIS WILL LEAD TO WHITEOUT
CONDITIONS...MAKING TRAVEL EXTREMELY DANGEROUS. DO NOT TRAVEL. IF
YOU MUST TRAVEL...HAVE A WINTER SURVIVAL KIT WITH YOU. IF YOU GET
STRANDED...STAY WITH YOUR VEHICLE.

Saturday Trip to Rumford is ON

Craig confirmed that we will be able to go to Rumford tomorrow. We will have to be back by 4pm.

See everyone at 7:35am!

-Dan

Friday and Saturday

To confirm plans for today and tomorrow:

Today's practice (1/23) is at the Pineland Visitor's Center. No bus, meet there ready to go at 2:45. We'll be doing Classic on the Access Loop.

Tomorrow (1/24) we will be going to Rumford to preview the Sassi course (also Classic). They updated conditions today and are claiming to have 25k tracked with frozen granular conditions. Be ready to go for the bus at the high school at 7:35 Saturday morning.

Sunday it is very important that you get out and ski on your own. Skate or classic (whichever you prefer, possibly based on snow conditions) 15k with 4x2min intervals.

-Dan

No Buses This Week, Practice Thursday at High School

A couple things to be aware of this week.

First, because of the midterms there were only 5 people were on the bus today, and there was a strong push to skip the bus and have skiers drive and carpool. That means for Wednesday and Friday you'll need to find your own ride, or let Dan know that you do not have one. We will meet at Oak Hill at 2:45pm.

Second, on Thursday we will stay at the high school and do a strength and core workout in the weight room. Bring running shoes in case we want to go outside, but there will be no long runs.

If you do not have access to the Google calendar, send me your Gmail address or an address you want to be associated with the calendar (you'll need to create an account and log in). All practice and race schedules are in the calendar, and it will be updated regularly with changes!

Tomorrow is skate and Friday will hopefully be classic, though if conditions do not improve at Pineland we may change that.

-Dan