COMMITMENT. POSITIVE ATTITUDE. PERSEVERANCE. TEAM FOCUS. GOOD SPORTSMANSHIP.
Week 15 and 16- state meet prep and races
Monday, Feb 22- active rest day- 30 min level 1 skiing followed by stretching (on own)
Tuesday, Feb 23- 10am meet at RANGE- bring both classic and skate skis, meet in upper parking lot, team meeting to follow
Wednesday, Feb 24- canceled
Thursday, Feb 25-- meet at skateland at 5pm
Friday, Feb 26-
Saturday, Feb 27-
Sunday, Feb 28-
Monday, Feb 29- - 10 am light ski at Sleepy Hollow and wax at CVU
Tuesday, Mar 1 (white day) - skate states at Rikerts- bus leaving at 7am (bus will stay for day, all are welcome on bus)
Wednesday, Mar 2 (red day) - practice after school, waxing, stretching
Thursday, Mar 3 (white day) - classic state meet at Rikerts - bus leaving at 7am (bus will stay for day, all are welcome on bus)
Monday, Feb 22- active rest day- 30 min level 1 skiing followed by stretching (on own)
Tuesday, Feb 23- 10am meet at RANGE- bring both classic and skate skis, meet in upper parking lot, team meeting to follow
Wednesday, Feb 24- canceled
Thursday, Feb 25-- meet at skateland at 5pm
Friday, Feb 26-
Saturday, Feb 27-
Sunday, Feb 28-
Monday, Feb 29- - 10 am light ski at Sleepy Hollow and wax at CVU
Tuesday, Mar 1 (white day) - skate states at Rikerts- bus leaving at 7am (bus will stay for day, all are welcome on bus)
Wednesday, Mar 2 (red day) - practice after school, waxing, stretching
Thursday, Mar 3 (white day) - classic state meet at Rikerts - bus leaving at 7am (bus will stay for day, all are welcome on bus)
Week 14
Monday, Feb 15- Race at the Range details here
Tuesday, Feb 16- skate at Sleepy Hollow (weather permitting); states team named at 3:15 in classroom
Wednesday, Feb 17- technique TBD; possibly biathlon at Sleepy
Thursday, Feb 18- technique TBD
Friday, Feb 19- ski and wax at CVU for race on Saturday, Feb 20 or qualifiers on Feb 21
Monday, Feb 15- Race at the Range details here
Tuesday, Feb 16- skate at Sleepy Hollow (weather permitting); states team named at 3:15 in classroom
Wednesday, Feb 17- technique TBD; possibly biathlon at Sleepy
Thursday, Feb 18- technique TBD
Friday, Feb 19- ski and wax at CVU for race on Saturday, Feb 20 or qualifiers on Feb 21
Week 13
Monday- distance workout at Sleepy- meet at 3:45 by the pond. We will ski until 5:00- who ever skis the most loops wins a prize. We will have a technique goal for each lap.
Tuesday- spartan intervals - a take off of the cinder block intervals we did last week! Meet at 3:45 in Molly's Meadow for warm up- intervals at 4:00
Wednesday- we're going to break down and classic ski- I'll even break out the klister if we have to! Meet at 3:45 by the pond to wax
Thursday- CHS Costume relays!! Relays are now at Sleepy Hollow. See race and bus details here. You can drive your car to Sleepy. Bus will be drop off only. We can get folks back to CVU who need a ride home- just let us know.
Friday- waxing at CVU
Saturday- U32 race is going to happen- just not sure where yet!
Monday- distance workout at Sleepy- meet at 3:45 by the pond. We will ski until 5:00- who ever skis the most loops wins a prize. We will have a technique goal for each lap.
Tuesday- spartan intervals - a take off of the cinder block intervals we did last week! Meet at 3:45 in Molly's Meadow for warm up- intervals at 4:00
Wednesday- we're going to break down and classic ski- I'll even break out the klister if we have to! Meet at 3:45 by the pond to wax
Thursday- CHS Costume relays!! Relays are now at Sleepy Hollow. See race and bus details here. You can drive your car to Sleepy. Bus will be drop off only. We can get folks back to CVU who need a ride home- just let us know.
Friday- waxing at CVU
Saturday- U32 race is going to happen- just not sure where yet!
Week 12
The weather is not looking good for snow this week. I'm going to plan out the week as best I can but please realize practice and technique will be dictated by what happens with the weather!Monday, Feb 1- skate at Sleepy Hollow (looks like the rain will hold off for practice time)
Tuesday, Feb 2- skate at Sleepy Hollow (looks like a nice day- might change to classic if it gets cooler
Wednesday, Feb 3- skate at Sleepy Hollow (fingers crossed the rain won't ruin the skiing)
Thursday, Feb 4- skate at Sleepy Hollow
Friday, Feb 5- BRING RUNNING SHOES and SKATE skis to wax at CVU
Saturday, Feb 6- race at Jay Peak-bus leaves at 8am
The weather is not looking good for snow this week. I'm going to plan out the week as best I can but please realize practice and technique will be dictated by what happens with the weather!Monday, Feb 1- skate at Sleepy Hollow (looks like the rain will hold off for practice time)
Tuesday, Feb 2- skate at Sleepy Hollow (looks like a nice day- might change to classic if it gets cooler
Wednesday, Feb 3- skate at Sleepy Hollow (fingers crossed the rain won't ruin the skiing)
Thursday, Feb 4- skate at Sleepy Hollow
Friday, Feb 5- BRING RUNNING SHOES and SKATE skis to wax at CVU
Saturday, Feb 6- race at Jay Peak-bus leaves at 8am
Week 11
Monday, Jan 25 bring both skate and classic - we will decide based on weather! Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Tuesday, Jan 26- skate ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Wednesday, Jan 27-skate ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Thursday, Jan 28- classic ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Friday, Jan 29- ski and wax on campus
Saturday, Jan 30 - Race at Range details here
Monday, Jan 25 bring both skate and classic - we will decide based on weather! Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Tuesday, Jan 26- skate ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Wednesday, Jan 27-skate ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Thursday, Jan 28- classic ski Carpool to Sleepy- be in classroom before 3:15 if you want a ride!
Friday, Jan 29- ski and wax on campus
Saturday, Jan 30 - Race at Range details here
Week 10
Monday, Jan 18- classic race at Rikerts
Tuesday, Jan 19- skate at Sleepy Hollow- practice until 5:00- carpool up
Wednesday, Jan 20- classic ski at Sleepy Hollow-
Thursday, Jan 21- classic or skate on campus- waxing for MMU Pursuits
Friday, Jan 22- MMU pursuits at Range in Jericho
Monday, Jan 18- classic race at Rikerts
Tuesday, Jan 19- skate at Sleepy Hollow- practice until 5:00- carpool up
Wednesday, Jan 20- classic ski at Sleepy Hollow-
Thursday, Jan 21- classic or skate on campus- waxing for MMU Pursuits
Friday, Jan 22- MMU pursuits at Range in Jericho
PLEASE STAY OFF THE POND! The ice is unsafe!
Week 9- Exam Week
Monday, Jan 11- Leave CVU at 1:30- skate ski at Sleepy Hollow - 1 hour practice
Tuesday, Jan 12- Leave CVU at 1:30- classic ski at Sleepy Hollow- 1 hour practice
Wednesday, Jan 13- Leave CVU at 1:30- classic ski at Sleepy Hollow- 1 hour practice
Thursday, Jan 14- Leave CVU at 1:30 - classic ski at Sleepy Hollow-
Friday, Jan 15- ski at Sleepy Hollow in morning - 30 min ski with speeds- wax classic skis at CVU at 1:30
Saturday, Jan 16- classic race at Sleepy Hollow details here
Sunday, Jan 17- rest day - 30 min workout on your own to get lactic acid out
Monday, Jan 18- classic race at Rikerts details here
Week 9- Exam Week
Monday, Jan 11- Leave CVU at 1:30- skate ski at Sleepy Hollow - 1 hour practice
Tuesday, Jan 12- Leave CVU at 1:30- classic ski at Sleepy Hollow- 1 hour practice
Wednesday, Jan 13- Leave CVU at 1:30- classic ski at Sleepy Hollow- 1 hour practice
Thursday, Jan 14- Leave CVU at 1:30 - classic ski at Sleepy Hollow-
Friday, Jan 15- ski at Sleepy Hollow in morning - 30 min ski with speeds- wax classic skis at CVU at 1:30
Saturday, Jan 16- classic race at Sleepy Hollow details here
Sunday, Jan 17- rest day - 30 min workout on your own to get lactic acid out
Monday, Jan 18- classic race at Rikerts details here
Week 8- Back at School
Monday, Jan 4- Race at Cochran's- bus leaves CVU at 1:30, details here
Tuesday, Jan 5- practice at Sleepy Hollow, carpool up, CLASSIC SKIING
Wednesday, Jan 6- practice at Sleepy Hollow, carpool up, Intervals- SKATE
Thursday, Jan 7- practice at Sleepy Hollow, carpool up- SKATE
Friday, Jan 8- practice at CVU and waxing
Saturday, Jan 9 - race at U32 High School
Monday, Jan 4- Race at Cochran's- bus leaves CVU at 1:30, details here
Tuesday, Jan 5- practice at Sleepy Hollow, carpool up, CLASSIC SKIING
Wednesday, Jan 6- practice at Sleepy Hollow, carpool up, Intervals- SKATE
Thursday, Jan 7- practice at Sleepy Hollow, carpool up- SKATE
Friday, Jan 8- practice at CVU and waxing
Saturday, Jan 9 - race at U32 High School
Weeks 6 and 7- vacation weeks
Monday, Dec 21- regular time afterschool; run on campus or ski (rock skis only) on soccer field
Tuesday, Dec 22- regular time afterschool; carpool to Sleepy Hollow, run with poles with middle school group
Wednesday, Dec 23- BUS to Craftsbury, leave CVU at 8am return by 2pm
Thursday, Dec 24- practice on your own- long slow distance run 60min
Friday, Dec 25- practice on your own workout: 30-45 min run or try to ski somewhere!
Saturday, Dec 26- practice on your own, workout: strength circuits- check out Kings strength plan
Sunday, Dec 27- practice on your own, workout: 45 min run followed by 30 min strength or try to ski somewhere!
Monday, Dec 28- 9am at CVU - bring skis (rock if you have them), running shoes, indoor clothing!
Tuesday, Dec 29th- practice on your own- go for a ski in your backyard!
Wednesday, Dec 30th- 9-10:30 practice at Sleepy Hollow- skate, middle school practice at 10:30- please stay to help
Thursday, Dec 31st- 9-10:30 practice at Sleepy Hollow- bring both classic and skate
Friday, Jan 1st- 10:00 -11:00- practice at CVU, bring waxless skis if you have them (even in they are touring skis)
Saturday, Jan 2- Race at location TBA
Sunday, Jan 3- off, try to ski somewhere on your own! waxing available at CVU TBD
Monday, Jan 4- back at school, Race Stage Three Tour de Chittenden
Monday, Dec 21- regular time afterschool; run on campus or ski (rock skis only) on soccer field
Tuesday, Dec 22- regular time afterschool; carpool to Sleepy Hollow, run with poles with middle school group
Wednesday, Dec 23- BUS to Craftsbury, leave CVU at 8am return by 2pm
Thursday, Dec 24- practice on your own- long slow distance run 60min
Friday, Dec 25- practice on your own workout: 30-45 min run or try to ski somewhere!
Saturday, Dec 26- practice on your own, workout: strength circuits- check out Kings strength plan
Sunday, Dec 27- practice on your own, workout: 45 min run followed by 30 min strength or try to ski somewhere!
Monday, Dec 28- 9am at CVU - bring skis (rock if you have them), running shoes, indoor clothing!
Tuesday, Dec 29th- practice on your own- go for a ski in your backyard!
Wednesday, Dec 30th- 9-10:30 practice at Sleepy Hollow- skate, middle school practice at 10:30- please stay to help
Thursday, Dec 31st- 9-10:30 practice at Sleepy Hollow- bring both classic and skate
Friday, Jan 1st- 10:00 -11:00- practice at CVU, bring waxless skis if you have them (even in they are touring skis)
Saturday, Jan 2- Race at location TBA
Sunday, Jan 3- off, try to ski somewhere on your own! waxing available at CVU TBD
Monday, Jan 4- back at school, Race Stage Three Tour de Chittenden
Week 5
Monday, Dec 14- distance day! Running or rollerskiing (bring in boots and rollerskis if you have them), strength
Tuesday, Dec 15- PRACTICE CANCELED - run on your own followed by strength
Wednesday, Dec 16- Level 4 running intervals at Sleepy Hollow- drivers needed
Thursday, Dec 17- Level 3 hill bounding at Sleepy Hollow- bring classic (or shorter) poles
Friday, Dec 18- TBA- all depends on weather!
Saturday, Dec 19- race TBA
Monday, Dec 14- distance day! Running or rollerskiing (bring in boots and rollerskis if you have them), strength
Tuesday, Dec 15- PRACTICE CANCELED - run on your own followed by strength
Wednesday, Dec 16- Level 4 running intervals at Sleepy Hollow- drivers needed
Thursday, Dec 17- Level 3 hill bounding at Sleepy Hollow- bring classic (or shorter) poles
Friday, Dec 18- TBA- all depends on weather!
Saturday, Dec 19- race TBA
Week 4 click here for Skiing Groups
Monday, Dec 7- Skiing Group- skate at Sleepy Hollow
- Campus Group- Bounding with poles Level 3 followed by strength
Tuesday, Dec 8- Skiing Group- skate at Sleepy Hollow
- Campus Group- Run (or roller ski) outside followed by strength circuits
Wednesday, Dec 9- Skiing Group- skate at Sleepy Hollow
- Campus Group- Level 4 running intervals- New routes this week! OR roller ski group on school
bike path
Thursday, Dec 10- No skiing, Level 1 Distance Day Running or Roller Skiing- Roller ski group meeting place TBD
Friday, Dec 11- No Skiing, yoga and waxing
Saturday, Dec 12- Race and practice at Craftsbury- whole team
Monday, Dec 7- Skiing Group- skate at Sleepy Hollow
- Campus Group- Bounding with poles Level 3 followed by strength
Tuesday, Dec 8- Skiing Group- skate at Sleepy Hollow
- Campus Group- Run (or roller ski) outside followed by strength circuits
Wednesday, Dec 9- Skiing Group- skate at Sleepy Hollow
- Campus Group- Level 4 running intervals- New routes this week! OR roller ski group on school
bike path
Thursday, Dec 10- No skiing, Level 1 Distance Day Running or Roller Skiing- Roller ski group meeting place TBD
Friday, Dec 11- No Skiing, yoga and waxing
Saturday, Dec 12- Race and practice at Craftsbury- whole team
Week 3
Monday, Nov 30 - Hill Bounding with poles- intensity Level 3-4;30 min strength
Tuesday, Dec 1- Long distance run on campus or roller ski group on South Rd Level 1; 30 min strength
Wednesday, Dec 2- White Rock Intervals- Level 3- 30 min strength
Thursday, Dec 3- Long distance run on campus or roller ski group on Williston Bike Path level 1; 30 min strength
Friday, Dec 4- Amazing Race Nordic Style on Campus!
Saturday and Sunday- try to get to Craftsbury to ski - check their snow report here
driving directions to Craftsbury here (do not use GPS in the winter time!)
Monday, Nov 30 - Hill Bounding with poles- intensity Level 3-4;30 min strength
Tuesday, Dec 1- Long distance run on campus or roller ski group on South Rd Level 1; 30 min strength
Wednesday, Dec 2- White Rock Intervals- Level 3- 30 min strength
Thursday, Dec 3- Long distance run on campus or roller ski group on Williston Bike Path level 1; 30 min strength
Friday, Dec 4- Amazing Race Nordic Style on Campus!
Saturday and Sunday- try to get to Craftsbury to ski - check their snow report here
driving directions to Craftsbury here (do not use GPS in the winter time!)
Week 2- THANKSGIVING WEEK- workouts do not have to be done on exact day listed- you can switch them around as your schedule dictates- just get them in!
Monday, Nov 23- Running Intervals, warm up (15 min), 4 x 4 min. Level 3 with poles, cool down followed by Strength: 3 x 30 dips , 3 x 30 yards Lunges, 3 x 30 situps, 3 x 1 min. wall sits
Tuesday, Nov 24- 40 60 min level 1 run or rollerski
Wednesday, Nov 25- 50 min. Run with poles level 1 (or rollerski) Strength: 3 x 30 dips, 3 x 10 pullups, 3 x 30 situps, 3 x 1 min. wall sits
Thursday, Nov 26- Eat lots of Turkey!! 60 min. Run level 1 (suggested in morning, not after eating turkey)
Friday, Nov 27- 60 min. run (or rollerski) level 1, Strength: 3 x 30 dips, 3 x 10 pullups, 3 x 30 situps, 3 x 1 min. wall sits
Saturday, Nov 28- Overdistance Day 1hour 45 min- 2 hour 30 min Go for a ski/bike/run or continuous activity
Monday, Nov 23- Running Intervals, warm up (15 min), 4 x 4 min. Level 3 with poles, cool down followed by Strength: 3 x 30 dips , 3 x 30 yards Lunges, 3 x 30 situps, 3 x 1 min. wall sits
Tuesday, Nov 24- 40 60 min level 1 run or rollerski
Wednesday, Nov 25- 50 min. Run with poles level 1 (or rollerski) Strength: 3 x 30 dips, 3 x 10 pullups, 3 x 30 situps, 3 x 1 min. wall sits
Thursday, Nov 26- Eat lots of Turkey!! 60 min. Run level 1 (suggested in morning, not after eating turkey)
Friday, Nov 27- 60 min. run (or rollerski) level 1, Strength: 3 x 30 dips, 3 x 10 pullups, 3 x 30 situps, 3 x 1 min. wall sits
Saturday, Nov 28- Overdistance Day 1hour 45 min- 2 hour 30 min Go for a ski/bike/run or continuous activity
Week 1
Monday, Nov 16- Introductions, Run outside, Strength testing for sit-ups and push-ups
Tuesday, Nov 17-Running time trial outside (3,ooom fitness test), wax room set up
Wednesday, Nov 18- Run outside, strength circuits in cafe
Thursday, Nov 19- Running (or roller skiing) intervals
Friday, Nov 20 - Hike mt philo- bus leaves at 3:20 sharp!
Monday, Nov 16- Introductions, Run outside, Strength testing for sit-ups and push-ups
Tuesday, Nov 17-Running time trial outside (3,ooom fitness test), wax room set up
Wednesday, Nov 18- Run outside, strength circuits in cafe
Thursday, Nov 19- Running (or roller skiing) intervals
Friday, Nov 20 - Hike mt philo- bus leaves at 3:20 sharp!