Marshall Nordic Ski Team Athletes

MESABI EAST X-C INVITATIONAL

SATURDAY, JANUARY 8, 2011

Giants Ridge Nordic Ski Center

Bus Leaves Marshall Wax Room at 8:00am

Results can be found at http://www.itiming.com/

Photos from the event

BIB PICK UP:

Saturday, Jan. 8

7:00 am – 8:30 am

In the Giants Ridge Training Center

COACHES MEETING:

10:00 am in the Training Center Meeting Room

APPROX. START TIME:

12:00 Noon  5K Classic Varsity followed by JV Boys

5K Classic Varsity followed by JV Girls

5K Freestyle Varsity followed by JV Boys

5K Freestyle Varsity followed by JV Girls

ENTRIES:

6 Varsity Boys (3 classic and 3 skate)

6 Varsity Girls (3 classic and 3 skate)

4 JV Boys (2 classic and 2 skate)

4 JV Girls (2 classic and 2 skate)

RESULTS:

Results will be posted on itiming.com Read the rest of this entry »

Two Harbors Invitational
@ Korkki Nordic
Tuesday, January 4, 2011

Results

Videos of Marshall Athletes

Come join us for a fun, old school race through the beautiful single track at Korkki Nordic!

Format:
This will be an individual start classic race with one skier starting every 30 seconds.  Varsity and Junior Varsity will ski ~5.5 Km; Junior High skiers will ski ~4 Km.  Dig in your attic and find some old school spandex to race in!

Schedule:

Bus leaves Marshall Wax Room at 11:10  Students released at 11:00

11:00 a.m.            Bibs available for pick-up
12:00 p.m.            Coaches Meeting (in front of the warming house)

12:30 p.m.      Alumni Mass Start Race (5.5 Km)

1:00 p.m.               High School Races start…

There will be 10 minutes between the races and a 20-30 minute break before the JH races.

Boys Varsity

Girls Varsity

Boys JV

Girls JV

Boys JH

Girls JH

Awards when results are in.

Awards:
Awards will be given for the top ten skiers in each race and for the best vintage spandex/outfits (any era).

Directions: From Highway 61 turn in (away from the lake) on Homestead Rd. Drive 2.5 miles north. Turn left on Korkki Rd. The trailhead is .5 miles ahead on your right. Korkki Nordic Phone # 218-525-7326

There will be concessions!

Read the rest of this entry »

The Marshall Holiday Ski Camp closed today with the traditional Topper Tunnel celebrating the accomplishments of the seventy participants of this year’s camp.  The 8th Annual Marshall Holiday Ski Camp was held at Snowflake Nordic Ski Center from Monday, December 27, 2010 until today, Wednesday, December 29, 2010.  The camp is the fund raiser for the Marshall Nordic Ski Team.  This years proceeds were used to buy benches and waxing equipment for the new wax room.  The weather was perfect for this year’s camp with temperatures in the upper 20’s and over a foot of snow on the ground.   Here is what one parent had to say about this year’s camp:

It is the evening before the big meet and you are scrambling around the house looking for that right hand glove that you wore at practice three days ago.  In your search your mind begins to wander and you ask yourself, “How do I know that I have everything I need to be a successful nordic ski racer at tomorrow’s race?”  What a great question to ask.  Let me share with you my strategy for being ready for the next day’s events.  The system that works best for me is the the floor layout.

Here is how it works.  Think of all the different things that you need to accomplish during the day and what is needed to accomplish them.  Then find a clean area on a floor close to your gear.  Layout your stuff as if you were dressing a manikin that is laying on the floor.  Start with the feet and work your way up to your head.  For an away ski meet involving a bus trip I would make three separate clothing figures.  You need clothing for the bus ride there and back, clothing for warm-up and racing and clothing for being out on the trail cheering.

Once all of your gear is laid out you should also think of food and water.  When will you eat?  What should you bring?  What is available at the event?  Prepare that the afternoon or evening before and you can be nice and relaxed in the morning as you take your gear to the bus, confident that you have everything you need to be dressed for success.

For those of you who like lists here is a sample list to get you started:

Warm-up and race clothing
Socks
Ski Boots
Long Underwear Bottoms
Wind Briefs for boys
Race Suit Bottom
Warm-up Pants
Long Underwear Top
Race Suit Top
Fleece Jacket
Ski Jacket
Gloves, Race and Warm-up
Hats
Buff or neck warmer

After Race on the Trail Cheering Clothing (To change into after racing)
Clean Socks
Winter Boots (Super important!!!!)
Clean and dry Long Underwear bottoms
Warm-up Ski Pants
Clean and dry Long Underwear Top
Insulating Layer, fleece
Warm Jacket
Warm Gloves
Warm and dry hat

Bus Clothing
Comfortable yet warm clothes
Warm Jacket for those buses with poor heaters
School work

Food and Drink
2 liters of water
Healthy real food, avoiding anything that is pre-packaged.

Ely Timberwolf Invitational

Saturday, Dec. 18, 2010

Hidden Valley Ski Area

Results

Videos of all Marshall Skiers

Varsity Boys/Girls – 5K classic

JV Boys/Girls – 5K classic

JH Boys/Girls – 3.3K classic

Coaches meeting at 10:30 am

Girls’ Varsity – 11:00 am

Boys’ Varsity – approx. 11:30

Girls’ JV – approx. 12:00

Boys’ JV – approx. 12:30

Girls’ JH –approx. 1:00

Boys’ JH –approx. 1:30

Awards for 1st-10^th place – Var/JV/ JH

Directions to Hidden Valley Ski Area can be found at:  www.elynordic.org.

Click on the “Contact” tab for a map.

Coaches Information: Read the rest of this entry »

If you’d like to get a leg up on your competition this year, there are a handful of things you should do before you even grab your skis and head out to the trail.  To start with, you need to get at least eight hours of sleep (ten hours is better yet). Also, it is imperative that you’ve got a water bottle with you throughout the day so you can get down the 40 or so ounces of water the body demands (even more after races or hard workouts).  Your performance decreases SIGNIFICANTLY if you are even slightly dehydrated.

Duluth Invite

Tuesday December 14^th 2010

Snowflake Nordic Center

Results Here

Bib Pick-Up Available Starting At 11:30

Coaches Meeting 12:30

Race Order:

Junior High Girls & Boys 3k skate – 1pm

Varsity Girls & Boys 5k skate

JV Girls & Boys 5k skate

Awards: Prizes for 1^st – 10^th place V/JV/JH    ***Please let your team know that awards (Third Street Bakery Thunder Cookies) will be presented down on the field between each of the races so that everyone can get home earlier on a school night.

***Please let your team know that Concessions will be available. ***

Coaches Information:

$5 entree fee per skier, make checks payable to: Duluth Central Nordic Ski.  Checks can be sent to Duluth Central Nordic Ski, Duluth Central High School, 800 East Central Entrance, Duluth, MN 55811 or pay at bib pick up.

Entries are due to Steve at www.boreal.org/~durfee by Saturday, Dec. 11 at 5pm.

***Please let your team know that Concessions will be available. ***

Questions call Dawn Miller at 218-340-6505 or dawnmiller07@me.com

Megan C. is with the CXC Team in West Yellowstone over the Thanksgiving holidays. She is sending back daily email updates. Here is what Megan has to say!

Tuesday, November 23, 2010
Today we did a 5 minute run and then 20 minutes of strength, all outside. Ate breakfast and I worked on homework. We then went on a hour and a half skate ski and did technique work such as no pole skiing, working on getting on our edges, V2 and v1. After that we went on an easy 45 minute ski in the blizzard; it was really cool! After lunch we watched ourselves ski from that morning. One of the coaches was filming us, and the main coach, igor, was slowing it down and rewinding, telling everybody what to change and how to do it. It was very helpful, and by watching myself ski, I could really see what I was doing wrong. At 4 we went on an easy 30 minute run then ate dinner. There was a ski expo at one of the hotels with all of the ski Brands there such as Toko, Swix, Salomon, Fischer, ect. They had a bunch of new things like boots, skis and waxes that everybody could look at. Finally, we came back to the hotel and we are about to head to bed!

Monday, November 22, 2010
This morning at 7 we did a 5 minute run outside then strength exercises with an expert. We had breakfast and a break then at 9 applied kick wax. We headed out to the trails and did a 30 minute warm up, then different drills without poles, one pole, double pole technique and just skiing, all on a small hill. We then did a 45 minute ski/cool down. It’s really nasty and blowy so we got the choice to take the afternoon off. I did, and started some homework and waxed skies for tomorrow. I think we are going to go to Harry Potter tonight! Then bed!

Sunday, November 21, 2010
This is Megan. I missed the early morning workout, but my friend said they did a 30 minute run. The mid-morning workout was skate technique on the trails for about an hour and a half, maybe a little more. We went very easy, however the altitude makes it much harder! We had a long break and ate lunch, then did 2 hours of bushwhacking around a river and it was so much fun! A very easy pace, but I was definitely winded! West Yellowstone has about 3 feet if snow and the conditions are great! It’s really very beautiful but a bit cold.

November 19, 2010

The members of Marshall Nordic have enjoyed a full first week of skiing on the Marshall Trails.  In nearly 20 years of coaching this is only the second season I have coached when we have enjoyed snow on the first week.   The snow is a bit thin but we actually have a very nice classic track kicked in on the upper loop.

We have just over 40 skiers out for the 2010-2011 season with room for more.  Please encourage your friends to consider joining Marshall Nordic this season, I think it promises to be a great season.  Here is an video of classic skiing for you to enjoy.

Marshall Nordic Tassle Cap

Members and friends of Marshall Nordic are invited to purchase the 2010-2011 Marshall Nordic Tassle Hat.  The hats are designed by Reid Lutter of Podium Wear, a Minnesota based company specializing in the design and construction of nordic ski racing clothing.  Reid calls the pattern on top of the hat a “modified carbon fiber pattern”.

If we are able to order 50 hats they will be priced at $20 for team members and $25 for all other interested folks.  If you are interested in ordering a hat please send an email to Dave Johnson, indicating the number of hats you wish to purchase.  Reservations by email need to be in by Wednesday, November 17 to insure that hats will be delivered before Christmas.