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