Here are the food assignments for the team dinner that I sent last month:

Dividing out by alphabet rather than grade -

Last Names A - B (Abramson through Bucksbaum) 11 skiers - please bring salad/or veggie side dish

Last Names C (Camuso through Coxe) 8 skiers - please bring bread and drinks

Last Names D - M (Demer through Morin) 13 skiers - please bring a main course/please bring it hot

Last Names P - W (Pochepan through Wrobleski) 9 skiers - please bring desserts

Please remember that we are feeding not just the 41 skiers, but their parents and siblings as well. We will probably be over 100 people so keep that in mind when cooking.  Thanks, Liz

FINAL NORDIC TEAM DINNER:
Wednesday, April 3rd 6-8:00pm-ish
Falmouth Congregational Church
Same Food assignments - please rsvp with numbers of family members attending. lzlesser@gmail.com  -  See you then!

EHSC update

Updated information posted below. I'm sending in the list Tomorrow. If you are on this list, you need to bring a check for $16 to the race. You can still register day of race but it will cost you $18.

who is going?

Jay

Sam

Gabe

Ethan

Scott

Devin

*****updated information*****

EHSC Nordic Selection Race: The EHSC Selection Race will be held Saturday, March 2nd at the Sugarloaf Outdoor Center.  Any Maine high school student or any student attending a Maine high school is eligible to race.  The format is as follows: 11:00am boys classic (5K), 12:30pm girls classic (5K), 2:00pm boys FS pursuit, 3:30pm girls FS pursuit.  New this year: the FS race will be held on the new 2.5 km FIS homologated Sprint Course, which provides an exciting venue for racing and spectating. Want to make the team? Give it your best shot on the spectacular climb over the bridge right before the finish! The first 24 finishers make the Maine Team and will attend the NENSA EHSC on March 15-17 at Presque Isle,ME. Details of that race will be posted shortly.  Entry fee is $16.00 (total for both races-check payable to Sugarloaf Outdoor Center), payable on race day at registration. Send your name and address to: Reaster@mac.com.  Contact mbean@msad58.org if you have any questions.

Total Trip cost for the trip will be $275.00 Athletes MUST pay their nonrefundable fee Saturday to hold a spot on the team. No exceptions! Please make the check out to the Maine Nordic Team.  Preregistration closes Friday at 3:00 The fee is $16.00 to the SOC.  Day of Race Registration is open from 8:30-10:30 The fee is $18.00 to the SOC.  The skiing is amazing at the SOC, so come give it your best shot! GO MAINE!!!

Strength

I will be in the gym at 7 am tomorrow if anyone wants to join me for strength. We probably won't do insanity, but we will bring back some of the good oldies from years past. I am going to be doing it on Wednesday and Friday for now, because it is easier with AFT, but if this creates a conflict we can change as necessary. It is just for fun and to keep up momentum from the season.

See ya there!

post season training

Going forward, there are 3 HS racing events to train for, should you choose (or have been chosen) to race these

Sat Mar 2                 EHSC qualifying race (open to anyone)
Fri-Sun Mar 8-10     J2 races (had to have made the J2 team at Sassi)
Fri-Sun Mar 15-17   EHSC

You need to maintain fitness which includes both long L1-2 skis and some shorter L3-L4 work and of course very short L5 pick-ups. You can substitute 45-60 minute L1 running for the L1 days but you'll become a better skier down the road if you ski these and focus on technique flaws on these days.

EHSC Qualifying week
M  60 minutes classic (yeh use the nice snow) with 4 x 3 minutes (3 minute recovery) L4 up a long gradual climb
T  60-75 minute classic
W 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
Th 45-60 minute L1-L2 skate or classic
F 45 minute L1 skate with 10 x 15s L5 pickups (5 skate and 5 double pole)
S 2 x 5K Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
Su Rest or 60 min very easy L1 ski

J2 week
M  easy 60 min ski
T   60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
W  45 min easy L1
Th 45 min very easy L1 with pickups (as in week #1)
F   Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
S   Race or 60 minute skate + 60 min classic (if snow) L1
S   Race - or Rest or 60 minute L1

EHSC week - same as J2 week

*Shane probably has a schedule for some of you. Follow it. It will likely differ in some aspects. Note that most coaches do short intervals 2-3 days before a race. I actually like the longer L3 workout better. Your races are your L4 workouts! I am interspersing L3 workouts in between these for the post season. During early and mid season we did L4 workouts plus races plus L3 workouts every week!

* Race warm-up - 15 minutes of L1-L2 + 5 minutes of L3 + 2 minutes of L4 + 5-6 10s L5 pickups followed by 5 minutes L1-L2. Finish about 15 minutes before start if you can (so you don't cool down to much). Stay warmed-up pole-running including a couple of very short 10s pole running sprints.

Awards dinner postponed

Our post-season awards dinner is postponed due to Georgia's vacation in Florida the snow storm. The next 3 weekends are not good because of EHSC qualifying, J2 races, and EHSC races. So we'll wait until Georgia James returns and have a grand ol' party!

EHSC info

What is EHSC? The Eastern High School Championships! Skiers are selected to and represent state teams not the school. Skiing is a beautiful sport because your competitors all season are now your teammates and you get to know the best skiers around. All state team members at the very least are highly encouraged to race the qualifying race. I will post a training schedule here for all interested in skiing the Maine Team qualifying race at Sugarloaf. Here is the info for qualifying for the Maine State Team.

EHSC Nordic Selection Race: The EHSC Selection Race will be held Saturday, March 2nd at the Sugarloaf Outdoor Center.  Any Maine high school student or any student attending a Maine high school is eligible to race.  The format is as follows: 11:00am boys classic (5K), 12:30pm girls classic (5K), 2:00pm boys FS pursuit, 3:30pm girls FS pursuit.  New this year: the FS race will be held on the new 2.5 km FIS homologated Sprint Course, which provides an exciting venue for racing and spectating. Want to make the team? Give it your best shot on the spectacular climb over the bridge right before the finish! The first 24 finishers make the Maine Team and will attend the NENSA EHSC on March 15-17 at Presque Isle,ME. Details of that race will be posted shortly.  Entry fee is $16.00 (total for both races), payable on race day at registration. Send your name and address to: Reaster@mac.com.  Contact mbean@msad58.org if you have any questions.