Marshall Nordic Ski Team Athletes

CEC Invitational @ Pine Valley

Tuesday, January 11, 2011

Come ski under the lights in an early evening race.

Format:

This will be a skate race. Two skiers will start every 30sec. Varsity and JV will ski two, 2.5k laps while the Jr. High will ski one 2.5k lap.

Schedule:

4:00 pm.  Bibs available for pick-up at the timing shack.

4:30 pm.  Coaches meeting at the timing shack.

5:00 pm.  Boys varsity followed by Girls VR; Boys JV; Girls JV; Girls JH; Boys JH.

Note: There will be ~15min break (shorter for VR races-longer for JH races) between races to allow time for skiers to complete their first lap before the next race starts. Since this multi-lap format will involve more passing, tracking will be active.

Awards:

In an effort to get everyone home as early as possible. Awards will be given out 10mins after results are final for a given race. Awards will be for the top ten places in each race. Awards will be presented at the Chalet. Results will be posted at the Chalet also.

There will be concessions:

Since the races will take place over the dinner hour, adequate concessions will be provided.

Coaches Information Read the rest of this entry »

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.

Thanks to the generosity of amazing parents and the leadership of Kelly Coughlan, Marshall Nordic now has a brand new Concept 2 Ski Erg.  The Marshall Erg will be located in Mr. DJ’s room D110 until the start of ski season.  After that the Erg will be placed in it’s new home the Marshall Nordic Team / Wax Room. (look for a post soon on this exciting new space!)  All members of Marshall Nordic are invited to check out the erg!  It will soon become your best friend and the key to improved performance.

Nick on the Erg!

Snow on the ground and cold wind on the face!  Things are looking great for the start of ski season.  Here are some important preseason dates:

Tuesday, November 2, 2010 at 3:15 in Mr. DJ’s Classroom. Marshall Nordic Preseason Meeting for all interested students.  Please encourage your friends to come and check out what the Nordic Team has to offer.

Wednesday, November 10, 2010 at 6:00 pm in Mr. DJ’s Classroom. Parent Meeting for parents of skiers on the Marshall Nordic Ski Team.  Please encourage your parents to attend to learn the ins and outs of Marshall Nordic

Saturday, November 13, 2010 Ski Swap at Snowflake Nordic Ski Center. 8:00 am numbers handed out.  9:00 am sale starts.

Nov.13	Snowflake XC Ski Swap	Snowflake Nordic Center Duluth, MN
	Check in Friday evening 5pm-8pm. Swap is Saturday morning from 9am to 12pm, post-sale pick up is Saturday afternoon, 12pm-2pm. Get your old skis dusted off and turn them into some cold, hard cash. Or pick yourself up a great deal on a pair of skis to help yourself enjoy the season! This amount is used to support area cross-country skiers. The swap is also an excellent time and place to purchase your season pass for Snowflake at the preseason rate.

Monday, November 15, 2010 Nordic Practice 3:20 in the Middle School Commons..after date that we will normally meet  in the Marshall Nordic Team / Wax Room