Elk River Nordic Team

Weekly Schedule for 2010-2011 Season

Week 14: February 14 through February 20:

Monday, 14:Practice at Woodland – Relay exchanges and starts. Relay skiers need to wax skis sometime today.

Tuesday, 15: Depart for Biwabik. We’ll leave right after school.

Wednesday, 16: State Relays – 2x 3km classic and 2x 3km skate. Prep for State.

Thursday, 17: State Meet at Giant’s Ridge in Biwabik – return late.

Friday, 18: Get some sleep and then ski a bit – you’ve got a three day weekend to enjoy!

Saturday, 19:Get out and ski!! Congrats on a great season!

Week 13: February 7 through February 13:

Monday, 7:Practice at Woodland – Some Pick-ups and easy ski. Skate.

Tuesday, 8:Practice at Woodland – Section Team: what you need most work on – JV: Skate. All on Middle School Bus!

Wednesday, 9:Easy pre-race and starts: Practice starts at normal high school time, no middle school bus. Practice will be done at 3:30. No middle school practice. Section Team- be sure your skis are waxed before practice (and kick wax removed). Waxing at Volk’s – 5:00 (or when you are able)

Thursday, 10: Section Championships at Camp Rilpey. Load at 6:00am!

Friday, 11:Recovery for Section Team, Pre-race for Lakeville. Wax skis for Lakeville. All on Middle School Bus! Pictures!!!

Saturday, 12:Jr. High and JV Championships at Lakeville. Those not racing at Sections will compete, section team will support and cheer. Bus loads at 7:00am! We’ll stop at Olive Garden for lunch on the way home.

Week 12: January 31 through February 6:

Monday, 31:JV Conference Championships at Woodland Trails. Bus pick up the same as last week. Varsity will have practice starting right away. Conference skiers – Wax skis tonight.

Tuesday, 1:Practice starts at normal high school time, no middle school bus. Practice will be done at 3:30. Pre-race practice. Skis should be waxed before practice starts.

Wednesday, 2:Conference Championships, bus loads at 7:30am, all day. No practice otherwise. It will be cold – bring extra clothes!

Thursday, 3: Normal practice time – skate.

Friday, 4:Day off – No practice.

Saturday, 5:AM practice at Woodland, 8:00am.

Week 11: January 24 through January 30:

Monday, 17:Easy Classic, pre-race – wax skis for Tuesday’s race. Normal Practice Time.

Tuesday, 18:Classic 5k, first half of the two-day pursuit race. Should be nice weather – enjoy the day outside! Meet vs. Champlin Park and Andover.

Wednesday, 19:Recovery/Pre-race, wax your skis. AM: none PM: practice at middle school time, try to wax before practice if possible.

Thursday, 20: Race Day Part 2 – Skate Race at Woodland – Second 1/2 of pursuit race. You will start in the order that you finished on Tuesday.

Friday, 21:Ski on your own. Ski the new conference course at Baker this weekend. Today you can be at Baker after 3:30pm

Saturday, 22:Ski the Baker Conference Course.

Week 10: January 17 through January 23:

Monday, 17:No practice – take an easy 45 min ski if you can.

Tuesday, 18:Hard day – back to school. Skate practice – pasta dinner at the Vrchota’s tonight!!

Wednesday, 19:Pre-race, wax your skis. AM: none – get healthy! PM: practice at middle school time, try to wax before practice if possible.

Thursday, 20: Race day – at Woodland. Skate Race against: Coon Rapids, Maple Grove, Park Center, Osseo.

Friday, 21:Recovery day, easy ski.

Saturday, 22:AM practice – 7:00am core. Perkins after.

Week 9: January 10 through January 16:

Monday, 10:Skate practice at Woodland. Need to wax for Tuesday’s race.

Tuesday, 11:Race day. Skate sprints at Elm Creek. 5k skate race for team.

Wednesday, 12:Core in Gymnastics Room at 2:30, Goal setting in Coach K’s room after.

Thursday, 13: Skate Practice at Woodland. (hard)

Friday, 14:Classic Practice at Woodland.

Saturday, 15:AM practice – 7:00am core. Ski after.

Week 8: January 3 through January 9: Will be updated again on Sunday (1/2/11)

Monday, 3:Classic practice at Woodland.

Tuesday, 4:Race day. Details being worked out. Classic at Elm Creek.

Wednesday, 5:AM Practice: 6:00am for veterans, Core in Gymnastics Room. PM Practice: skate for the group.

Thursday, 6:Short practice – Mesabi Technique – wax for Mesabi. Rest of Team Skate.

Friday, 7:Leave for Giant’s Ridge right after school – details to follow. No practice for whole team.

Saturday, 8:Giant’s Ridge(Mesabi) Invitational – all day, return late! 9:30 am practice for those in Elk River – Skate ski at Woodland Trails!

Week 7: December 27 through January 2

Monday, 27:Depart for Winter Trip – 6am at high school to load, leave at 6:30am. Ski at ABR, lodging at Camp Jorn.

Tuesday, 28:Long day at Winter Park, Minocqua, WI.

Wednesday, 29:Winter Park, Time Trial – skiathlon in the morning, relays and group ski in the afternoon.

Thursday, 30:Birkie Day! Home by 9:00pm

Friday, 31:Sleep, rest and relax. Don’t stay up to late.

Saturday, 1:Enjoy family time – Sleep – (and catch up with homework)!

Week 6: December 20 through December 26

Monday, 20: Skate practice at Woodlands, normal time. You’ll want to wax your skis today or tomorrow for Wednesday’s race.

Tuesday, 21:AM: practice- 6:00am for veterans, meet in gymnastics room. PM: Skate practice at Woodlands, start with the middle school group – 3:30. You’ll want to wax your skis today or tomorrow for Wednesday’s race.

Wednesday, 22:Race Day At Woodland Trails. 7.5 km skate, 5 km skate, 3 km skate.

Thursday, 23:

Friday, 24:Head out for an easy ski – if you have access to a wax bench, it would be a good day to put a coat of wax on your skis before the winter trip.

Saturday, 25:Enjoy family time – if you find some extra Christmas cookies or bars laying around the house, pack them up to share on the winter trip!

Sunday, 26:Pack for the Winter Trip – we load at 6:00am Monday morning!

Week 5: December 13 through December 19

Monday, 13: On snow at Woodland (WITH TRACKS!!). Normal practice time – Classic, long. Technique for veterans.

Tuesday, 14:AM: practice- 6:00am for veterans, meet in weight room. PM: On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm. Classic.

Wednesday, 15:Pre-race! We’ll practice at the middleschool time. Take care of any school work you will be missing on Thursday!

Thursday, 16:Classic race! 5km. Details to follow!

Friday, 17:On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school by 5:00pm. Long easy ski and games. Skate.

Saturday, 18:Citizen Race – We’ll need all your help! Meet at Woodland at 8:00!

Week 4: December 6 through December 12

Monday, 6: On snow at Woodland. Normal practice time – we’ll have you back in time to get ready for the CCR banquet. Some intensity pick-ups.

Tuesday, 7:AM: practice- 6:00am for veterans, meet in weight room. PM: On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm. Skate.

Wednesday, 8:First Race! Elm Creek for the first race. Skate race 5km for veterans, 3km for new skiers. Bus departure times will be listed soon.

Thursday, 9:On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm. Classic.

Friday, 10:On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school by 5:00pm. Long easy ski and games. Classic.

Saturday, 11:Morning practice is canceled due to pending snowfall (it is a little ironic!)

Week 3: November 29 through December 5

Monday, 29: Update: Pole Hike, it is just too warm to get on the snow. Bring tennis shoes for back-up all week!

Tuesday, 30:AM: practice- 6:00am for veterans, meet in weight room. PM: On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm. Skate. Some intensity pick-ups.

Wednesday, 1:Update:On skis, normal practice time, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm.

Thursday, 2:On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm.

Friday, 3:On skis, make sure you have skis, poles boots and everything else you will need. We’ll be back to the high school close to 5:00pm. Long easy ski and games.

Saturday, 4:7:00am core at high school, 8:15am on snow.

Week 2: November 22 through November 28

Monday, 22: Pole Hiking at Hillside Park, back to the school around 4:55. Team night at Pioneer Midwest: pizza, discounts and a wax clinic.

Tuesday, 23:First AM practice- 6:00am for veterans. PM: Equipment Checkout. On snow? Have tennis shoes as back-up!

Wednesday, 24:No School – Let’s check the weather, snow possible! Captains will be running two options for morning practice at Woodland Trails, 8:00am and 10:00am. Make sure you bring running shoes as a back-up. Drive carefully!

Thursday, 25:Wild Turkey Wattle – be at Woodland at 7:15 if you are helping, we’ll have you out of their by 9:30am.

Friday, 26:On your own – intensity for veterans.

Saturday, 27:On your own-long day. On snow if possible. The ski trails at Woodlands are currently closed and please don’t ski at the golf course right now.

Week 1: November 15 through November 21

Monday, 15: First day of practice – meet in room 234 at ERHS, bring clothes for outside including tennis shoes! Middle School Skiers, meet by door D, back side of school near the gyms.

Tuesday, 16:Wheels if possible, technique drills, intensity – bring a helmet if you are on wheels. You’ll also need tennis shoes – all week!

Wednesday, 17:Technique work, on wheels if possible.

Thursday, 18:Bounding and ski specific strength.

Friday, 19:Recovery, stretching technique, “morning drills” and games.

Saturday, 20:Ski Swap at Dunwoody Institute (Mpls, sponsored by MYSL), 10:00am: Ride ‘n Tie at Maple Grove – everyone is welcome!!

Week 0: November 8 through November 14

Monday, 8: Make sure you have all forms and fees turned into the office before the first day of practice.

Tuesday, 9: Parents/Team Meeting at 6:00 pm. We will have all the important season information that you want. The information is free, I wish we could say the same for the sport. Look for signs to the meeting room – Elk River High School.

Wednesday, 10: All pre-season forms are online.

Thursday, 11: Make sure you have all forms and fees turned into the office before the first day of practice.

Friday, 12: No School. Think Snow! We start Monday!

Saturday, 13: Ski Swap at Pioneer Midwest: 8:00am-4:00pm.