Red Wing Results: Girls Varsity -- Boys Varsity -- Girls JV -- Boys JV
Week 12!! - Two-and-a-half weeks left until State Meet
*Weight room for this week and next will be altered to be more of a maintenance work-out. This will include a longer aerobic period and fewer strength and core workouts. Aerobic options will be the following: if you're comfortable running, be prepared to run outside for 20-min with a partner (no one runs alone) If running bothers your body, then be prepared to bike/pedal for 20-min. I'd suggest having a music player. We have few bikes so we need to utilize them effectively given.
*This is a critical week to be hydrating daily, stretching after work-outs and envisioning what you want to do when racing.
*Sleep!!!!!!!!!! You should make an effort to be asleep by 10:30 no matter what!
Saturday practice at SMU 9am-11am, mandatory Section Race waxing from approximately 11am-1p
classic skis: easy, steady 45-min ski
*Weight room for this week and next will be altered to be more of a maintenance work-out. This will include a longer aerobic period and fewer strength and core workouts. Aerobic options will be the following: if you're comfortable running, be prepared to run outside for 20-min with a partner (no one runs alone) If running bothers your body, then be prepared to bike/pedal for 20-min. I'd suggest having a music player. We have few bikes so we need to utilize them effectively given.
*This is a critical week to be hydrating daily, stretching after work-outs and envisioning what you want to do when racing.
*Sleep!!!!!!!!!! You should make an effort to be asleep by 10:30 no matter what!
Saturday practice at SMU 9am-11am, mandatory Section Race waxing from approximately 11am-1p
classic skis: easy, steady 45-min ski
Week 13 - Section Week, State Meet next week!
*Schedule changes:
(1) Weight room will be Monday and Friday morning this week. Sleep in a little longer Wednesday after the Section Meet (but no missing school).
(2) Wednesday afternoon practice is in running shoes and only one hour long!
*Sunday night's sleep, two nights before Section Race, is the most crucial. Also crunch time to have good sleep and eating. Keep things regular; no new experimenting with food, sleeping or attitude.
*Remember, we have two races left: Sections and the State Meet
*JV Skiers: next Monday/Tuesday you are required to turn in your padlock, uniform and skis/poles. Plan to be at practice next Monday or Tuesday for 45 minutes.
Monday morning weight room at 7am
Monday practice at SMU 4-6PM
Skate skis
Section skiers: Majority of waxing should be done. Only one final layer of glide wax and/or green binder. Names should be on all your equipment (skis, poles, boots)
Tuesday, no regular practice at SMU
Section Race day - detailed information coming soon
Wednesday, regular practice at SMU 4-5PM
Shake-out run: 20-min run, serious team stretch and moderate core
Clean kick zones. Quick glide wax application - no scrape/brush
Thursday, regular practice at SMU 4-6PM
Skate skis: ski all practice with 1-min accelerations (12 accelerations spread out equally through entire ski)
Friday morning weight room at 7am
Friday regular practice at SMU 4-6PM
classic skis
Saturday: JV Champs at Kenwood Middle Schoool (Lakeville, MN) (Everyone races except Section skiers)
Bus loads at HS at 6am, Bus departs HS at 6:15am
Section skiers are encouraged to come to the JV Champs, and will have an assigned work-out either way
*Schedule changes:
(1) Weight room will be Monday and Friday morning this week. Sleep in a little longer Wednesday after the Section Meet (but no missing school).
(2) Wednesday afternoon practice is in running shoes and only one hour long!
*Sunday night's sleep, two nights before Section Race, is the most crucial. Also crunch time to have good sleep and eating. Keep things regular; no new experimenting with food, sleeping or attitude.
*Remember, we have two races left: Sections and the State Meet
*JV Skiers: next Monday/Tuesday you are required to turn in your padlock, uniform and skis/poles. Plan to be at practice next Monday or Tuesday for 45 minutes.
Monday morning weight room at 7am
Monday practice at SMU 4-6PM
Skate skis
Section skiers: Majority of waxing should be done. Only one final layer of glide wax and/or green binder. Names should be on all your equipment (skis, poles, boots)
Tuesday, no regular practice at SMU
Section Race day - detailed information coming soon
Wednesday, regular practice at SMU 4-5PM
Shake-out run: 20-min run, serious team stretch and moderate core
Clean kick zones. Quick glide wax application - no scrape/brush
Thursday, regular practice at SMU 4-6PM
Skate skis: ski all practice with 1-min accelerations (12 accelerations spread out equally through entire ski)
Friday morning weight room at 7am
Friday regular practice at SMU 4-6PM
classic skis
Saturday: JV Champs at Kenwood Middle Schoool (Lakeville, MN) (Everyone races except Section skiers)
Bus loads at HS at 6am, Bus departs HS at 6:15am
Section skiers are encouraged to come to the JV Champs, and will have an assigned work-out either way
Week 14 - The Big Kahuna - State Meet Week
*JV Skiers only have a bus to SMU Monday and Tuesday. You must turn in three things Mon or Tues: (1) padlock, (2) uniform & (3) skis/poles. These items will not be accepted after Mon/Tues
*State skiers: this is the best week of the season. We have our final workouts and waxing. Remember: Tuesday's night sleep crucial.
Monday morning weight room
Monday regular practice at SMU 4-6PM
JV Skiers: summer wax skate and classic skis; turn in uniform and padlock
Section skiers workout: 45-min ski with three 2-min accelerations in the middle
Waxing: cleaning classic skis and finishing skate skis
Tuesday regular practice at SMU 4-6PM
Remaining JV Skiers: summer wax skate and classic skis; turn in uniform and padlock
Section skiers: 45 min skate skis
Waxing: finish classic glide wax
Wednesday morning weight room (shortened workout)
Wednesday depart for Mesabi probably 830-9am
Thursday The Minnesota State High School Nordic Ski Meet - Giant's Ridge Resort, Biwabik, MN
*JV Skiers only have a bus to SMU Monday and Tuesday. You must turn in three things Mon or Tues: (1) padlock, (2) uniform & (3) skis/poles. These items will not be accepted after Mon/Tues
*State skiers: this is the best week of the season. We have our final workouts and waxing. Remember: Tuesday's night sleep crucial.
Monday morning weight room
Monday regular practice at SMU 4-6PM
JV Skiers: summer wax skate and classic skis; turn in uniform and padlock
Section skiers workout: 45-min ski with three 2-min accelerations in the middle
Waxing: cleaning classic skis and finishing skate skis
Tuesday regular practice at SMU 4-6PM
Remaining JV Skiers: summer wax skate and classic skis; turn in uniform and padlock
Section skiers: 45 min skate skis
Waxing: finish classic glide wax
Wednesday morning weight room (shortened workout)
Wednesday depart for Mesabi probably 830-9am
Thursday The Minnesota State High School Nordic Ski Meet - Giant's Ridge Resort, Biwabik, MN
Our fund-raising program: Winona Nordic Timing
