Booster club meeting dates

The Andover Nordic booster club has setup meetings for the next couple months. These will be at Andover High School at 7:00 p.m. in room A-105 or A-107.  The January meeting is on Tuesday 1/14/14 and the February meeting is on Tuesday 2/11/14.  The tentative date for the year end banquet is 2/25/14.

Thursday's Meet

Here is the information on Thursday's meet at Woodland Trails in Elk River:

3:30 - boys 7.4 km classic

3:45 - girls 7.4 km classic

4:00 - boys 5.0 km

4:15 - girls 5.0 km

 

Boys 7.4 K skiers: 

 Lucas, Ian, Erik, Sam A, John Pahr, David, Sam B, Jesse, Michel, Noah, Nate, John Portesan, Jacob, Mark, Aaron, Parker, Bas, and Tom.

Girls 7.4 K skiers:

Maddie, Alexis, Katie B, Ashley, Madeline, Kylie, Jenny L, Maria Z, Katie F, Brynna, Skylar, Rachel J, and Alysse.

The bus will leave the high school at 1:40. The high temperature is expected to be around 1 above so dress warmly. One layer under your race uniform is not enough!

Recent race results

Holiday Relays results

Grade Level Classic race 12/17 results

Christmas Break Practices

Tuesday 12/24: We will not be holding an official team practice. Captains will organize an activity for the skiers who are in town.

Thursday 12/26: Once again no team practice. Skiers should get out for two hours of skate or classic skiing.

Friday 12/27: We will have a team practice. The bus will leave the high school at 8:15 and we will be going to French Lake Park. We will ski for a little over 2 hours and return to the school.

Saturday 12/28: This is the first of our two-a-day practices. We will leave for Wirth at 8:00 AM and ski for 2 hours, take an hour or two for a lunch break on site then have another skiing session.

Monday 12/30: Another two-a-day at Wirth. We will be leaving the school at 8 AM.

Change in Practice Time for Monday (12/23)

On Monday the bus will leave for Wirth at 9:00 AM. We will ski there for about two hours then come home.

Practices Thursday - Monday (12/19 - 12/ 23)

Thursday: We are tentatively scheduled for a skate practice at Bunker, however if the snow there is not good enough to ski on we may relocate to Wirth. I will let the kids know more at the end of practice.
Frioday: We will be busing to Theodore Wirth after school. The bus will pick up the high school kids then the middle schoolers. We will be skate skiing.
Saturday/Sunday: one of these days needs to be a long ski, the other will be intervals. More detail will be provided on Thursday.
Monday: We will be busing to Wirth again. I'm planning on a normal practice time, but this may change due to skier's availability.

Board Meeting Tuesday 12/17 @ 7 PM

We are holding a board meeting on 12/17 at 7 PM at AHS in A105. The meeting agenda follows:

Treasury report - Rick
Items left to purchase - Coaches
Andover Nordic hats/buffs - Rick
Social Media report - Mike
Fundraising - Jeff
Meet logistics - Jeff/Coaches
Open forum - All

Cub food bagging update

Thanks to the 17 athletes that came out today for cub food bagging.   The team raised $885 which was a very close race between the morning and afternoon sessions. The morning session made $435  and the afternoon session made $450.  Thanks to Mike Cofrin for organizing and putting in a pair of glasses for a drawing which was won by Katie Fourniea. Special thanks to Laura Fourniea and Kelly McKeefry for their time spent helping at the event.

Jeff

Monday (12/16) & Tuesday (12/17)

Monday: We will be classic skiing at Rum River Central. For those on the field trip to the middle school the bus will pick you up there. It is your responsibility to get your skis to practice.
We will be waxing after practice with first priority going to experienced skiers.

Tuesday: Age group classic at Elm Creek (5K) boys will start at 3:30, girls at 3:50, and first year skiers at 4:15. As with most ski meets these times are not set in stone. I will let you all know it things change.

Holiday relay schedule

Holiday relays are tomorrow at Trollhaugen ski resort in Dresser WI.   The schedule is found at

http://www.enduranceunited.org/wp-content/uploads/2013/11/2013-Holiday-Relays-Info.pdf

The boys have a classic and skate team and the girls a skate only team. The first race for Andover is 10:45 am the boys classic.

Tuesday's Meet (12/10) Back at Elm Creek

We have anther change in the meet venue. We meet has been moved back to Elm Creek. Experienced boys skiers will start at 3:30 and experienced girls at 3:50. First year skiers will start at 4:15.
The bus will leave the high school at 2:00 then go pick up the middle school kids.

Wednesday (12/11) - Saturday (12/14)

Wednesday: Practice at Bunker, Classic the bus will leave the high school at 2:45

Thursday: Practice at Bunker, Classic the bus will leave the high school at 2:45

Friday: Practice at Elm Creek, Classic the bus will leave the high school at 3:00, then pick up middle school skiers

Saturday: Holiday Relays. This year we will have boys classic and skate teams and a girls skate team.

Monday and Tuesday next week (12/9, 12/10)

Monday: we will be busing to practice at Bunker on Monday. We will be skate skiing.

Tuesday: The meet that was originally scheduled at Elm Creek has been moved to Baker Park Reserve and has been changed to a skate meet. The bus will be leaving the high school at 1:15 then pick up middle school students. The meet will start at 3:30.

Parents: plan on the team busing to practice every day next week.

Practice Saturday 12/7

Rather than holding a time trial Saturday we will be meeting at 10:30 at Rum River Central park for a practice. We will be skate skiing. Temperatures are expected to be below Zero tomorrow and the park does not have a chalet so dress warm! Practice will end at 12.

Tuesday (12/3) Meet

The meet on Tuesday 12/3 has been canceled. We will hold practice at 3:00 at the high school instead.

Practice Info for 12/1 - 12/7

Monday (12/1):
Practice will start at 2:00 PM at the high school. There is a dance competition and we will not have access to the locker rooms after 4:15.
Tuesday (12/2):
It is very unlikely that we will have a meet on Tuesday, plan on a practice at the high school
Wednesday (12/3):
We will not be holding practice on Wednesday this week.
Saturday (12/7):
We will have a roller ski time trial on Saturday. We will meet at the activity center parking lot at 9:00 AM. Experienced skiers will go first, followed by first year skiers.

* If we are lucky and get enough snow to ski on this week we may have a practice on Saturday rather than a time trial.

Cub Foods Bagging 12/15 10:00 am to 4:00 pm

We have an opportunity to bag at Cub Foods Riverdale on 12/15 from 10:00 am to 4:00 pm. We will break the schedule into a 10:00 am to 1:00 pm and 1:00 pm to 4:00 pm.   We will need two parents per shift along with the skiers.  Please use the link below to sign up.

Access the signup sheet here:

https://docs.google.com/a/podiumsportsmarketing.com/forms/d/1tUVzWDf2DyM6UZmyS80RNViT3DD8Ukq5d9zb-knKU5U/viewform
Thanks,

Jeff

Water/Snack/Hot Chocolate signup sheet

Here is the signup sheet for bringing water, snacks and hot chocolate to the meets this year.  There could be multiple people signed up for snacks.  There are about 45 skiers this year, so looking to get about 3 cases of water and about 50 packets of hot chocolate.  For snacks, looking for healthier choices granola bars, bananas, rice krispy treats, gold fish, bagels/cream cheese.  Please sign up using the link below, it will take you to a google excel worksheet.


https://docs.google.com/spreadsheet/ccc?key=0ApmgDIoC66nIdHhPTjJMSUViRkFtVzRrNVB2bDNzdWc&usp=sharing

Thanks,

Jeff

Thanksgiving Weekend Workouts

On Friday (11/29) There will be a captains practice

From Thursday (1128) to Sunday (12/1)

Do two long runs, wheel workouts, or skis. A long run should be about 60 min for experienced runners and 45 min + for inexperienced runners. For those on skis, roller skis, or roller blades it is 1.5 to 2 hours.

Do one threshold workout.

For skiers and roller skiers (skate): 20 min, 10 min, 10 min. 5 min recovery between them. Make your total skiing time for this workout 2 hours.

For runners: 3 X 10 min with 5 min recovery after each one.

*Remember, at threshold pace speaking in complete sentences is impossible

Goal Sheet

Goal 1:

           

Steps to achieve it:

Goal 2:

           

Steps to achieve it:

Notes on goal setting:

1.     Athletes should have at least one goal that is achievable and one that they believe is slightly out of their reach.

2.     Each goal should have at least two steps (sub-goals) that need to be achieved in order to achieve that goal.

3.     Each athlete should have a copy of the goal sheet for themselves and hand in to the coaches by Thursday (11/14).

4.     We will go over goal progress as the season goes along and at the end of the season.

5.     Boys and Girls need to get together and discuss TEAM goals. This is what the team feel is necessary for this year to be a success.

Parent's Night 11/12 7 pm

Tuesday Nov 12th is parent's night at 7 pm in room A107.  The coaches will discuss the upcoming season and answer any questions you may have.  The booster club will be handing out Nordic cards to all skiers and have signup sheets for ski rental and trail passes.  Please bring your check book to the event for fundraising cards, trail passes and/or rental equipment.  If you are unable to attend the meeting, please email or call so we can work through the information and signups.

Pioneer Midwest has an Andover Nordic night on Thursday, Nov. 14th starting around 6:30 pm.

Thanks,

Jeff McKeefry
jnmckeefry@gmail.com
612-214-6260 Cell

Swap Meet Pioneer Midwest 11/9

Pioneer Midwest in Osseo, MN

2013 PMI Ski and Board Swap

Saturday Nov 9th - 8am to 4pm

http://www.pioneermidwest.com/ski-swap

2013-2014 Meet Schedule

Date	Time	Meet	Loation
12/3	3:30 PM	Age Group Skate	Elm Creek
12/10	3:30 PM	Age Group Classic	Elm Creek
12/14	9:30 AM	Holliday Relays	Trollhaugen
12/17	3:30 PM	7.5 K Skate	Elm Creek
1/2	3:30 PM	7.5 K Classic	Woodland Trails
1/7	3:30 PM	Skate-2 Person Relays	Elm Creek
1/11	10:00 AM	Giants Ridge Invitational	Giants Ridge
1/16	3:30 PM	5 K Classic	Elm Creek
1/18	10:00 AM	ABC Relays	Theodore Wirth
1/21	3:30 PM	5 K Skate Pursuit	Woodland Trails
1/23	3:30 PM	5 K Classic Pursuit	Woodland Trails
1/27	3:30 PM	JV Conference	Theodore Wirth
1/29	10:00 AM	Conference	Theodore Wirth
2/5	10:00 AM	Sections	Theodore Wirth
2/13	10:00 AM	State	Giants Ridge

Links to Skiing Videos

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Links to Skiing Techniques

Skate:

Skate Skiing: V1

Skate Skiing: V2

Skate Skiing: Open Field

Classic:

Classic Skiing: Diagonal Stride Intro.

Classic Skiing: Diagonal Stride #2

Classic Skiing: Double Pole

Classic Skiing: Kick-Double-Pole

Waxing How-to:

Glide Wax Basics

(Not the best video, but it will give you a good idea of how to prepare your skis)

Kick Wax Basics

(Actual waxing starts at 5:40)

Summer Training 7/8 to 7/12

7/8: Skate technique (open field and v2) distance ski with 8-10 x 1 min intervals

7/9: Classic 2 x10 min single pole and kick double pole technique

7/11: Running/ski walking with 10 x bounding uphill

7/12 Strength

Summer Week 3

24th- skate emphasis on v2 technique work. 1.5 hr distance ski.
25th- Classic 2x10min single pole and 10 sprints during distance ski.
26th- Afton for some, if non Afton athletes feel good and pulse is normal they should do 4-5x5min intervals classic.
27th- skate emphasis on v2 technique work. 1.5 hr distance ski.
28th- warm up soccer game and strength.

Training Sheet

Week 1 and 2 Training

10th-Skate Technique. Emphasis on open field (no poles, 1 pole, and with poles, alternate sides). Distance.

11th-Classic Technique. Emphasis on double pole (practicing different double pole variations for more advanced skiers.) Distance (double poling, 2x10 min single pole for advanced group adjust as needed for others)

12th-Skate Intervals (30 min warm 3-5x5min at levels 3-4 or 75-90% effort. Cool down) Skate technique.

13th- Skate technique. Emphasis on open field. Distance.

14th-10 min warm up run, strength, 10 min cooldown.

17th-10 min warm up run, supplemental strength. Classic Technique. (double pole, kick DP for those who have ratchet skis) Distance.

18th-Skate Time Trial. Warm up, Course is 2x bunker loop, cool down

20th-Skate technique. (emphasis on V2. no poles, and with poles) distance, 10 short sprints.

21st-10 min warm up run, strength, 10 min cooldown.

Summer Ski Camp

• Improve
 your 
Classic 
technique
• Improve
 your 
skating
 technique
• Improve
 your 
overall
 endurance
• Improve
 your 
strength
• Train
 with
 your 
friends

Information
• Cost:
$150 
(Make 
checks 
payable 
to
 Andover
 Nordic
 Skiing)
• Cost 
includes 
free 
option
 for
 Wednesday 
evenings 
at
 Afton
 with
 Fin
Sisu
 coach
• Camp 
times
 will
 be 
from
 6:30
PM
 ‐ 
8:30
PM
 on
 Monday,
 Tuesday,
 Thursday,
 and Friday
• First
 Day
 is
 Monday,
 June
 10th
• Times 
and 
locations
 on 
attached document

What 
to
 bring
• Watch
• Running
shoes
• Roller
skis
 and poles
• Helmet

Conference & Section pictures

https://plus.google.com/photos/106539171102214772076/albums/5845701515027501041?authkey=CKP524WimMfuTQ

https://plus.google.com/photos/106539171102214772076/albums/5840846625452866417?authkey=CMijmcOo16i2Gw

Section Meet Schedule

Wednesday, Feb. 6th at Theodore Wirth

10:00 AM Boys Classic

11:00 AM Girls Classic

  1:30 PM Boys Skate - Pursuit Start

  2:30 PM Girls Skate - Pursuit Start

Nordic Banquet February 21st

NWSC Meets - Monday & Wednesday

We have JV and Varsity conference meets this week. Monday will be the JV conference meet held at Theodore Wirth and then Wednesday will be the varsity conference meet at Elm Creek, baring a significant snow event of more than a couple of inches. Some additional information is listed below.

Monday - Leave Andover at 2:00 dismissal at 1:45 for entire team.

Meet Schedule

3:40 Boys Skate

3:55 Girls Skate

4:20 Boys & Girls Classic Mass Start

Tuesday - Varsity practice and waxing, no practice for JV skiers.

Wednesday - Leave Andover at 7:30 AM.

Meet Schedule

10:00 Girls Skate Interval Start

11:00 Boys Skate Interval Start

1:30 Girls  Classic Pursuit Start

2:30 Boys Classic Pursuit Start

Thursday - No practice, make up missed class work.

Friday - Practice at Theodore Wirth or alternate site if it is not available.

Senior Pictures & Posters for the Banquet

Seniors,

I need you to pick out one or two pictures for your 8x10 and poster that will be given to you at the banquet. If you select two pictures, please differentiate between the 8x10 and poster.  I need to have your picture selection by 2/14 or you will not receive it at the banquet.  If you are using any of  the pictures from the BLOG, I need to have the folder and picture number.  To accomplish this select the picture and then select options and photo details.  You will see the following:  I need the Date and the File Name:  1/12/13 IMG_7542.JPG.  If you use your own picture for the poster, the file size will have to be full size or it will not work due to expanding the picture to poster size.

Jeff

Views:	145
Date:	1/12/13 12:38 PM
Dimensions:	2048 x 1366 pixels
File Name:	IMG_7542.JPG
File Size:	393.84K
Camera:	Canon EOS REBEL T1i
Exposure:	0.001 sec (1/1250)
Aperture:	f/5.6
Focal Length:	154 mm
ISO Speed:	200
Exposure Bias:	-
Flash Used:	No

Updated volunteer list

All,

Here is the updated list.  The Conference and Section meets will require more food than Bagels/Bananas.  We will look at getting sandwiches for the meets.  Contact Margaret Meados if you are bringing anything extra to those two meets.

Races	Date	Water	Bagels Bananas	Hot Chocolate
Age Group freestyle	12/4/2012
Age Group Classic	12/11/2012
7.5K Skate	12/18/2012			McKeefry
Holiday Relays	12/22/2012	Wold	Challes	Jensen
7.5K Skate	1/3/2013	Pearson	Doege	McKeefry
2 Person Relay Skate	1/8/2013	Adamski	Meados	Meados
Giants Ridge Invite	1/12/2013	Stinson	McKeefry	Anderson
5K Classic	1/17/2013	Doege	Foster
ABC Relays	1/19/2013	Bryson
Pursuit Skate	1/22/2013	Cofrin	Cofrin	Cofrin
Pursuit Classic	1/24/2013	Pahr	Pahr	Pahr
JV Conference	1/28/2013	Stangret	Salmi	Beuckman
Conference Champ	1/30/2013	Breuckman	Anderson	Anderson
Section Meet	2/6/2013	McKeefry	Pahr	Pahr
Coaches Relay	2/13/2013
State Meet	2/14/2013

Feed My Starving Children Night

There is a volunteer opportunity at Feed My Starving Children in Coon Rapids on Saturday Feb 9th at 7PM - 9PM.  There is room for 25 students and 5 parent volunteers.  Please contact Brenda Schmitz at schmi020@umn.edu to sign up.

Wednesday Meet Information

5 km Skate Pursuit

This meet will have a different look to it. The start will be a pursuit start with the fastest girl skier from last week starting, at one minute on the clock, and everyone else going out at the interval time they are behind plus one minute.  For the boys it will be time behind plus 25 minutes.
3:30- Girls- pursuit start
Maddie Mckeefery (Andover) 15:52 fastest time (she goes at 1:00)
Skiers with in 6:00 of her time (21:52) will go in pursuit order (Around 80 skiers)

3:55 Boys pursuit start
Nate Webster (Elk River) 13:37 (he goes at 25:00)
Skiers with in 5:00 of his time  (18:37) will go in pursuit order (Around 90 skiers)
 
4:15- Rest of girls- 20 sec intervals.

4:25- Rest of boys- 20 sec intervals

Week of January 20th

Here's what we think we know for this week.

Tuesday - Practice at Andover HS, no bus. Middle school skiers will need to car pool over and be ready to go for a run and wax skis. JV skiers will run as well and prep skis for the meet. Varsity skiers will be doing an alternate workout.
Wednesday -Skate race at Elm Creek, leaving Andover at 2:00 PM with early dismissal at 1:45.
Thursday - Evening practice at Theodore Wirth, leaving the high school at 4:30.
Friday - Practice at Theodore Wirth, leaving the high school at 3:00 and picking up the middle school skiers at 3:15.

Pictures for meets

Here are links to all the pictures I have to date for many of the meets.

1/12

https://plus.google.com/photos/106539171102214772076/albums/5833412287109832433?authkey=CP2P98jP9K_xCg

1/8

https://plus.google.com/photos/106539171102214772076/albums/5833119161415388113?authkey=CPvcpr_Q7_Xn-AE

1/3

https://plus.google.com/photos/106539171102214772076/albums/5833070881051328929?authkey=CMC2-93WgMDpOA

12/22

https://plus.google.com/photos/106539171102214772076/albums/5833064489782926529?authkey=CMD1q83syqTfowE

12/13

https://plus.google.com/photos/106539171102214772076/albums/5833060653215816977?authkey=CN24zeXlidzy2gE

12/8

https://plus.google.com/photos/106539171102214772076/albums/5833059248356756881?authkey=CO_e9P_98bzOTA

Thursday, January 17th - Meet @ Elm Creek

All ten conference schools will be skiing in the meet. This means it will be crowded, keep your head up and plan ahead. We will be leaving the school at 2:00 PM, this means dismissal at 1:45. The race schedule is below. Everyone will be skiing two laps on the artificial snow loop which will include the bypass section.

3:30 Girls Varsity - 5km Classic
4:00 Boys Varsity - 5km Classic
4:25 Girls JV - 5km Classic
4:40 Boys JV - 5km Classic

Week of January 14th

The rain from last week has made things a little more challenging. Currently our practice and meet schedules are difficult to nail down. Here is what is know for the up coming days.

Tuesday - Groups will most likely head out to Elm on their own to ski. There is a scheduled meet so they will have to car pool out leaving around 4:30.
Wednesdy - TBD
Thursday - Meet at Elm Creek, classic 5 km with the start time being 3:30.
Friday - Practice at Theodore Wirth, the bus will leave at 3:00 from Andover and proceed to the middle school.
Saturday - Meet ABC Relays at Theodore Wirth, the new start time is 1:00 PM with the bus leaving at 10:30 AM.

Mesabi Invite

All,

Here is the information for the Mesabi meet on Saturday 1/12/16.

http://www.skinnyski.com/racing/outlook.asp?Id=208

Andover High School
1	10:00:30.0	Lucas Hieb	Andover High School	11	Boys Varsity-Classic	A
99	10:25:00.0	Ian Mead	Andover High School	10	Boys Varsity-Classic	B
196	10:49:00.0	Grant Wood	Andover High School	12	Boys Varsity-Classic	C
240	11:00:00.0	Sam Anderson	Andover High School	9	Boys JV-Classic	A
269	11:07:30.0	Noah Berg	Andover High School	10	Boys JV-Classic	B
342	11:25:30.0	Maddie McKeefry	Andover High School	11	Girls Varsity-Classic	A
437	11:49:30.0	Maria McQuillan	Andover High School	12	Girls Varsity-Classic	B
444	11:51:00.0	Alexis Pearson	Andover High School	10	Girls Varsity-Classic	C
532	12:13:00.0	Kay Adamski	Andover High School	12	Girls JV-Classic	A
629	13:42:00.0	Chris Meados	Andover High School	11	Boys Varsity-Freestyle	A
691	13:57:30.0	Erik Larson	Andover High School	11	Boys Varsity-Freestyle	B
781	14:20:00.0	John Pahr	Andover High School	10	Boys Varsity-Freestyle	C
936	14:58:30.0	Amanda Jensen	Andover High School	12	Girls Varsity-Freestyle	A
1031	15:22:30.0	Nicole Heitzman	Andover High School	12	Girls Varsity-Freestyle	B
1107	15:41:30.0	Rachel Challes	Andover High School	11	Girls Varsity-Freestyle	C
1160	15:54:30.0	Megan Brook	Andover High School	9	Girls JV-Freestyle	A

The course for the Classic morning races will be the lower Gold and Cedar trails (same as 2011), the Free technique race in the afternoon will be on the Silver 5K.

Booster Club Meeting

There is a booster club meeting on Wednesday 1/16/13 at 7:00 PM in room A-107.  We will be discussing the following topics:

• Financial State
• Checking balance
• Revenues
• Expenses
• Meet logistics & snacks
• End of the year banquet
• Holiday practices
• Upcoming team needs
• Conference / Section meets
• Open Discussion

Meet @ Elm Creek 1/8/13

Schedule of events:
Varsity partner 2 x 2.5 km relay
3:30 Boys mass start – 25 skiers – each team will have room for two skiers on the front line with slower skiers seeded behind.
3:32 Girls mass start – 25 skiers – should give maximum time spread between genders for the first couple hand-offs at least

JV 5km interval start race (Start from relay chute – two loops of the man-made using the wall)
4:10 (40 minutes on the clock) - Boys
5 minutes after the last boy - Girls

Thursday Meet Information

We will be leaving Andover at 2:00 PM which means early dismissal at 1:45.

Teams---Armstrong, Anoka, Blaine, Coon Rapids, Osseo

Time Schedule--One skier per school every 20 seconds
   3:30  Boys Varsity   (7.5 km Classic only)  No more then 15 Skiers
   3:40  Girl Varsity     (7.5 km Classic only)  No more then 15 Skiers
   3:50  JV Boys   (5.0 km Classic)
   3:55  JV Girls    (5.0 km Classic)

Course-
Varsity Boys / Girls 7.5 km Classic -- Man made loop, Northern lights, Man made loop to finish = 7.5 km
JV Boys / Girls 5.0 km -- Man made loop, Northern Lights to finish = 5.0 km
 Note: Tracks on the Northern lights loop are thin,  the man made loop tracks are great.