Newsletter
January 31, 2012
Hello 4-H CANSKI Racers and Fitness Skiers,
Here are details for this week at practice:
4-H CANSKI Training Details week of 01/30/12
The week:
This week will have some intensity, but also lots of recovery. Look after your health: good nutrition, 8 hours of sleep, on top of homework, etc… Lots of folks are getting sick. Take your morning pulse and let me know if it is elevated for more than a day. Most of you should feel a little bit tired at this point in the season, but be on the lookout for the “getting sick” kind of tired. Talk with your coaches. State is a little over 10 days away!
MS - Practices Tuesday and Thursday - see Coach Beth and Coach Matt's note. Race info below.
HS
M- Coach Doug will drive the van (we need one other driver) - meet at 3:45 and leave at 3:50. Nick is driving WHS kids. Skate ski at Ashwabay. Scott and Tom will coach - focus on uphill technique (as requested) + relays. Core and stretch afterward. 70 minutes
Tu- Intervals at Ashwabay x 3-4 (skate), accelerations, 1 pole drills, ski polo, and stretch. 65 minutes. Technique focus on good compression.
We – stretch on your own + core.
Th – Classic intervals at Ashwabay (x 3) with full recovery + relays. Pole timing focus.
Fri – Practice at AHS (at 3:50). Double pole and strength. Run games for the elementary school CANSKI kids x 15 minutes.
Sat – Ashwabay Summit Race and Tour (our race!). Registration between 8:30 and 9:30 – races start at 10am. 4K skate or 8K classic + relays. We’ll need lots of baked goods and some help at the race from parents (or have them ski it!). Carpool and get yourself up to the race (have your family come watch you).
Sun- finish your hours on your own. If your hours are done for the week, take a sauna or hot bath for active recovery.
Training hours for the week: Varsity 5 hours total training time , JV casual racers 4. Train sharp, but take lots of rest as well. We’ll taper our hours this week and next to get ready for state. You should feel antsy to ski by mid next week.
January 26, 2012
Hello 4-H CANSKI Racers and Fitness Skiers,
Tomorrow (Thursday) we'll classic at Ashwabay. I'm meeting a couple of skiers who have gear issue right after school at the ski closet at AHS to sort that out in time to catch the BART bus to practice. Should be really nice up at Ashwabay! I'll give you details for Friday's practice tomorrow.
Saturday you will ski with Coach Beth. We'll meet at AHS at 9:45am and leave at 10am to ski at Copper Falls (1/2 hr south of Ashland). The Drummond team had to back out of the race due to commitments to the para-olympic games at Telemark (a really cool thing to go see if you don't have plans over the weekend - check out the biathlon). Saturday we'll do some much needed work on classic technique, get some speed in with team relays, and EAT DOUGHNUTS! It is also a chance to get some continuous skiing in for a couple of hours, something we are sorely lacking in this season - so VERY IMPORTANT PRACTICE! We'll need drivers (invite your parents or family members - Copper Falls is beautiful skiing). I'll be in the Twin Cities with Kevin and Ian for the last JOQ races and will miss racing you to the doughnut box (you know I'd win)!
See you tomorrow. Let me know if you have questions. You all looked great on Tuesday! Keep the focus and discipline up at this time of the season!
Ski ya!
-Coach Doug
January 20, 2012
Hello 4-H CANSKI Racers and Fitness Skiers,
Well . . . Thursday's practice turned out a little messy. Washburn skiers worked out indoors at WHS, WMS skiers at WMS, and Ashland . . . I'm not sure who submitted the announcement that practice was cancelled, probably some helpful soul who read that the recreational skiing had been cancelled. The FFA kind of had the school occupied by 3:45 anyway. Sorry for the confusion! I was ready to go at 3:45 (along with a few skiers who missed the announcements). Since we were going to discuss Friday's practice yesterday afternoon, and didn't, we won't have practice officially today for the Ashland crew. The Washburn HS crew is meeting after school (yes, they have it) to ski (probably at Long Lake) - anyone who wants to join them and has transportation is welcome. Contact Coach Beth at WHS 373-6188 if you have questions. We hope that all of your finals went well! With an unexpectedly long practice break here, you should all make sure you are fresh and well rested after this week. Make sure that you get out for some exercise today if you have not this past two days.
Tomorrow (Sat) is the community clinic (Ashwabay at 10am) and time trial. I'm working out of town all weekend. Carpool with your teammates. Coaches Beth and Scott will be there to help out at the clinic and run the time trial. Invite friends and family to the clinic (they have to have their own skis or borrow from someone). At this point, given practices this week, you might want to look for a good long warm-down after the time trail (trails are in good shape). Sunday finish your hours for the week as outlined in the training memo sent earlier this week.
Monday Mrs. Cotherman will drive the AHS van and WHS students can head up to Ashwabay at the tail end of a day off of school. Practice will be classic to help get ready for Tuesday's Conference Championship classic race at Hayward. Coaches Scott and Tom will lead practice. Waxing Monday night for Tuesday's race will be at Jon's house and at Coach Doug's, unless someone wants to offer to host a team dinner/potluck.
Tuesday we'll leave AHS at 12:30 to allow us plenty of time to wax for a 3pm MS race start.Don't forget to have your parents call in to excuse you. HS boys varsity is at 3:45, JV at 4:15, girls varsity at 4:45 and JV at 5:15. Awards with chili, soup, etc... are at 6pm. $7 for the race. I need one more driver for HS skiers to get the whole crew there. Please call me if you can help out with that. Nick, can you get the WHS kids to AHS to catch the van? Matt and Beth are working with parents on MS rides. Should be a really fun race (and the food is always great)!
I'll get complete training details for next week out as soon as I get back in town Sunday night.
January 18, 2012
Hello 4-H CANSKI Racers and Fitness Skiers,
The wind chill tomorrow (Thursday 1/19) is supposed to be -20*f (ambient temp of 0*f). We won't be skiing, but we will train! HS skiers will do some indoor running and strength at AHS and MS skiers will do similar at WMS. I hope that your finals are going well! Get good sleep, eat lots of good food, and we'll see you tomorrow at 3:45. We'll discuss Friday's practice tomorrow and talk about prepping for the community ski clinic on Saturday. Call me if you have questions! Good luck on exams tomorrow (though luck has nothing to do with it)!
-Coach Doug
January 12, 2012
Hello 4-H CANSKI Race Team,
Thursday's practice will be at Long Lake (for a change of scenery - the lake should be OK with the new snow). We'll classic. HS skiers (report to coach Beth - I'm out of town with work) will work on double pole and kick double pole, no poles skiing, and do some accels to get ready for Saturday + games. Ski in a track to start with. MS will do classic as well (report to coach Matt). Should be colder than lately (and windy) - adjust your clothing in the coming days (after skiing in T-shirts on Tuesday). Coach Beth will have wax kits. Get on that BART bus on time and get it moving. Headlamps if you have them.
Waxing will be at coach Doug's house any time Thursday evening. Anyone up for hosting a team dinner on Friday after the race. Except for a pot of spaghetti, we can do potluck (for everything else). We could wax and eat to get you all ready for an earlier start Saturday morning than we've had thus far.
Remember to get your parents to call in for you on Friday to get out of school early (details in Monday's e-mail). I still need at least one additional driver for the HS group in order to get everyone down to the race. Same for Saturday. Call if you can drive (thus far I have a van on both days and one car on Saturday).
-Coach Doug
P.S. Wax for Friday is blue fastwax scraped and brushed followed by a coat of tan hi flour crayoned on and brushed (skate skis). Wax for Sat is probably teal Fastwax (over a blue cleaning coat scraped warm) on tip and tail for glide with a coat of Rode blue ironed in to the kick zone (we'll test and final wax on Saturday).
January 9, 2012
Hello 4-H CANSKI Racers and Fitness Skiers (Kayla please post Facebook and Scott on website),
Thanks for making Thursday night such a smooth gear check-out to those of you who helped out! Also, good job to those that raced last Friday and Saturday! We had several first time racers and you looked great! Our vets didn't look too shabby either. Nice to get on good snow. You have all done a tremendous job of keeping your spirits up and the fun factor going despite less than ideal winter conditions! You rock!
A reminder that things are supposed to get colder later this week - don't forget to make clothing adjustments to keep you comfortable. BART should start Tuesday! If you are not signed up, e-mail or call my office to get on the list and bring a check made out to BART. $30 - Washburn, $20 - Ashland.
The week:
MS - Practices Tuesday and Thursday - see Coach Beth and Coach Matt's note. Race info below.
HS
M- Mrs Cotherman will drive the van (we need one other driver) - meet at 3:45 and leave at 3:50. I think Nick is driving WHS kids. Classic ski at Ashwabay (bring classic skis and running shoes). Scott and Tom will coach - focus on double pole, no poles classic, and kick double pole. Core and stretch afterward. 70-90 minutes
Tu- Vertical intervals at Ashwabay (skate), accelerations, strength and stretch. 75 minutes
We - run or pole hike 30 minutes on your own + core and stretch.
Th - ???? details of what we do depends on snow - stay tuned. Wax for Friday's race after practice or evening (anyone want to host a team dinner?).
Fri - race at SISU ski fest in Ironwood. Race starts at 2:30pm (skate). Leave AHS at 12:30 (load 12:15, make sure you get lunch). 5K: 2:30pm boys and 2:50 girls race. 3K (MS) 3pm. $10. We'll get a good long warm-down in on some really nice trails. Wax upon return (6ish). Pack a water bottle, snacks, and a couple of dollars if you want Subway (or save some money and pack a lunch). We have a van. I need at least one driver to help out to get everyone there. Call me!
Sat - race at Seeley Hills (5K classic). Race starts at 10:15. Registration is from 7-9am; we'll shoot for 8:15 to give plenty of time to register and wax ($10). Meet at AHS at 7am to load and depart by 7:15. We'll have a van and I'll need 1-2 other drivers to get the whole team there.
Sun- finish your hours on your own. If your hours are done for the week, take a sauna or hot bath for active recovery.
Training hours for the week: Varsity 7.5hours total training time , JV casual racers 6. This is one of the key weeks to get some hours in this season. Try and hit the targets - be creative in this goofy weather. You could finish your hours out on Sunday with a nice brisk walk or hike with poles, or an easy ski. Make sure that you are doing 5 stretches each day and core strength (2-3 minutes of planks and sit-ups). Eat well, hydrate well, sleep well, and get your homework taken care of as we approach the end of the term (Wednesday is a good day for that)! Keep your spirits up and keep it fun!
Ski ya!
-Coach
January 2, 2012
Hello 4-H CANSKI Racers and Fitness Skiers (Scott please post, Kayla to Facebook),
Happy New Year! We had a great race camp last week, a decent race at Hayward, and now a bit of snow for the new year! Here are details for practices this week:
HS
M - Practice at Long Lake (either sk or classic - your choice, may be some drifted snow). We'll do some double poling, short relays and play ski polo as well. WHS crew Nick will drive, AHS crew meet at AHS. We'll leave at 4pm sharp (arrive at LL between 4:15 and 4:20). I still need at least 2 drivers if everyone shows.
Tu - Practice at Coach Doug's house (classic). I packed a trail on the forest roads and through the woods. We'll eat at my house afterwards. Van and drivers leave at 3:50 from AHS. (BART starts next week). Racers will do 3 x 3min. pickup at race pace during the easy classic ski. Core afterwards & stretch.
W - Off or OYO (Wednesdays are now our rest or active rest day). If you didn't ski Sunday, get a short ski or run and stretch in, or downhill ski and stretch. If you did ski Sunday, get some active rest in (hot bath, sauna, stretch, etc...). This will also be a good day to take care of academic obligations after school and get on top of homework.
Th - Short dryland practice after school (AHS 3:50). Bring running shoes and be prepared to practice indoors and outdoors. We have the final gear checkout Thurs night and will need HS help!
Fri - Race at Mercer (5.5K mass start skate for HS). Leave AHS at 1pm (3:15 start time). Bring your race clothes, skis, boots, etc... healthy snacks and a water bottle, dry top for afterwards. Cost: $7 + a couple of dollars if you want to stop at Subway after the race. We should be home around 7pm. I need at least one more driver or we'll not be able to get all of the team to the race - call me if you can drive (or e-mail my work e-mail:doug.liphart@ces.uwex.edu).
Sa - Race at Telemark (5K skate; mass start). Leave AHS at 10:30am (noon start time). Cost: $7. Projected return time around 3:30pm. I need at least one more driver or we'll not be able to get all of the team to the race - call me if you can drive (or e-mail my work e-mail: doug.liphart@ces.uwex.edu).
Su - OYO finish your hours for the week, core strength and stretch.
I need to see logs this week. Most of you had your longest week of training for the season last week. Let's make sure and get good rest and hydration this week for good recovery. Total hours this week: 5hrs JV/Casual racers, 5.5 hrs Varsity. Practice days are now M, Tu, Th, Fr with races and clinics on Saturdays. This will be the schedule for the remainder of the season. Scott Nesvold and Tom Steckling will join the HS coaching staff for Ja and Feb, and Beth Reed will coach the girls once a week.
MS
See coach Beth and coach Matt's notes for details. Practices Tu and Th (Tu at Coach Beth's house). Race info see HS info above. MS distances are 2.5K Fri and 3K Sat. Start times for MS: 3pm Fri and 1pm Sat.
Call me if you have any questions!
Ski Ya!
-Coach Doug
December 31, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
Monday Jan 2 we'll meet at AHS at 4pm to practice. If I can get a couple of drivers, we'll ski (Long Lake???). Bring running shoes just in case, but the plan is to get sliding on snow (classic or skate, your choice - and we'll play games). Call me if you have questions, and if you can drive (682-8385). Stay tuned on the weather!!! May get some snow!!!
-Coach Doug
P.S. Nice racing and race camp last week!!! Happy New Year!
December 20, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
Here are details for training this week. Our first race is one week away (they switched it to a skate race due to insufficient snow to set classic tracks). Congratulations to the 3 skiers who represented 4-H CANSKI at JOQs sprints last weekend in Wausau. They had a great time, learned a lot about sprint racing, and all made it into the finals. Ian was 3rd in the Midwest for J2s, Kevin 6th (after crashing in the first heat and barely qualifying to move on), and Colin was the number one J3 in the Midwest on Saturday. All of them skied 4 heats on a fast and really hilly 1 kilometer course.
I'll get updated details on training camp (coming up next week) to you this week. You need to let your coaches know if you are planning on being there. The new skiers did a great job last Thursday in less than ideal conditions - well done! The vets did a good job of skiing a tough practice for one of your first days on snow!
I need training logs (e-mailed total hours for the days you trained and a weekly total for last week). Thanks to those that got them to me. Those that didn't, take a second to remember what you did and reply to this e-mail. I need the info to set training up for next week.
MS skiers check in with coaches Matt and Beth about how your training is going. You will do a wax clinic tomorrow (Tues) at practice (3:30WMS). See note from coaches for other details this week.
You all need to make sure that your membership enrollments are complete (with parent signatures) and member dues ($25) in by this week if you want to continue to train with the team (sorry - insurance stuff). If you need a scholarship to pay for the member dues, let us know.
We have some skiers who are not showing up properly dressed. You should have a non-cotton shirt, sweater, and windbreaker or wind proof jacket (3 layers), hat, decently warm gloves or mittens, and wool or synthetic socks on for skiing. Come talk with me if you have questions or concerns about this. We want you comfortable and safe in the wonderful, crisp winter outdoors! Things will only get colder. If you are having trouble obtaining any of the above items, talk with your coach about some help with that.
Keep the faith, the weather will improve! We'll do a team wax and dinner sometime before the 26th - stay tuned for details!
This week (12/19/11) HS:
M - OYO practice
Tu - @AHS (3:50pm) 1/2 hour pole walk or run, bounding at the elem school hill, team handball game, ski spec. strength circuit in the weight room. Last big indoor strength work for the season. You should be doing 1 - 3 minutes of core work a night or 100 sit ups and 5 stretches for 30 sec. each.
We - Regular practice led by Captains - run, swim, ski or r-ski 45 minutes, core work, and stretch. There is snow in the pine barrens and at long lake.
Th – Ski on snow at Long Lake (need drivers) – bring skate gear. We’ll do no poles skiing, double pole workout, and accelerations and work on technique (or lesson 2 on skate skiing if you are just getting started). We'll also do chariot races. Nick will leave WHS at 3:45. Doug and drivers will leave AHS at 3:45. The lake has 5 inches of ice, a decent 1/2-1" snow cover. We'll ski the edges of the lake. Bring a headlamp if you have one for the last few minutes of practice (low light).
Fri – Captain led practice – run and do 3 minutes core and 5 stretches for 30 sec. each.
Sa – Find snow and ski an easy 90-120 minutes or hike with poles for same time,or an easy walk for the same time. This is best done socially so call a team-mate to train with. Add 3 minutes core work, stretch, and get 6 x 100m pole run or ski accelerations in during the workout.
Su - Merry Christmas!
Total hours for the week - Varsity = 5.5, JV and Casual racers = 4 hours. Get lots of rest - this is when the bugs start going around and people get sick. With all of the holiday activity going on, stretch for 10 minutes and do 1 minute of core on a day that you don't get anything else in. It will make you feel better and less stiff.
December 13, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
I hope that things went well with Coach Scott last week! I’d like to see training logs this week (or e-mail me your total hours for the week). Middle school skiers will practice at WMS again this week (Coach Beth sent out info on practices Tu and Th). HS will meet at AHS at 3:50 in the commons Tu and Th. Thanks to the HS skiers who helped out with gear check outs last week! Be aware that WE ARE IN THE RACING SEASON NOW – workouts are NOT captain’s practices (though captains will lead 2 workouts a week). We have less than two weeks until our first race and 8.5 weeks until state. Though I only coach you three times a week in December due to my work schedule (if you are coming to practices on Saturdays), we should be training a minimum of 5 days a week. I missed you last week!
This week (12/12/11):
M - OYO practice
Tu - 1/2 hour pole walk/run, bounding at the elem school hill, team RPS game, ski spec. strength circuit in the weight room. (Bounding classic w. and w/o poles and skate w/o poles + 2 leg jump up the hill and 1 leg classic jumps, skate crossover jumps [both sides]). Strength: core, push-ups, core, pull ups, supermans, box jumps, core, bungies, core, wildcard (choice), core, scissor jumps, core, 1 leg squats or lunges, wall blasters, stretch.
We - Captain's - run, swim, ski or r-ski 45 minutes and core work. Get 3 x 3 minutes of higher effort in (HR 150-160) with 3 minutes easy between. Core and stretch.
Th – Ski on man made snow at Ashwabay (need drivers) – bring skate gear. We’ll do hills and accelerations and work on technique (or learn to skate ski if you don’t know how). If the snow is bad, be prepared to do max strength and a 1200 m run (come prepped for either). We’ll throw a game in for fun as well either way.
Fri – Captain’s practice – run and do 3 minutes core and 5 stretches for 30 sec. each.
Sa – Find snow and ski an easy 90-120 minutes or hike with poles for same time. This is best done socially so call a team-mate to train with. Add 3 minutes core work, stretch, and get 6 x 100m pole run or ski accelerations in during the workout.
Su - finish your training hours with an activity of your choice (heart rate 100-130).
Total hours for the week - Varsity = 7, JV and Casual racers = 4.5 hours. Be sharp in your training. Keep your spirits up – the weather will get better!
December 4, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
Nice to see everyone for our first practice last week! Based on training logs and conversation, everyone has some training in and no one has ideal training in thus far in the early and pre season. That is good info for your coaches as we plan practices. I'm gone this week (out of town with work), but Scott Nesvold will be coaching the HS practices on Tu and Th. Beth will coach the MS practices at WMS. HS will meet at AHS at 3:50 in the commons. Note that we'll need help with gear check-outs on Mon. (HS) and Tues (MS check-out) from 5-7pm. Also note that there will be a clinic next Saturday in Ironwood at Wolverine. Warm-up at 1:30 and technique coaching at 2:30. I have to go over early for some JOQ racers. We probably have a couple of extra seats. Otherwise, talk with John, Anna, Fischer or parents about a ride (could be the first ski for parents and they could get tips too).
M - OYO practice
Tu - 1/2 hour pole walk/run, bounding at the elem school hill, ultimate frisbee, gear check-out. (Bounding classic w. and w/o poles and skate w. and w/o poles + 2 leg jump up the hill).
We - Captain's - run, swim or ski 45 minutes and core work. Get 3 x 3 minutes of higher effort in (HR 150-160) with 3 minutes easy between. Core and stretch.
Th - technique and hill bounding, 30 min strength (ski specific): core, push-ups, core, pull ups, supermans, box jumps, core, bungies, core, wildcard (choice), core, scissor jumps, core, 1 leg squats or lunges, wall blasters, stretch.
Fri - oyo swim, hike w. poles, etc...
Sa - clinic at Wolverine (1:30pm - 4pm). Bring classic and skate skis. We'll do 90 - 120 minutes of easy (level 1-2) skiing and work on technique.
Su - finish your hours
Total hours for the week - Varsity = 5.5, JV and Casual racers = 4 hours. Keep it fun and interesting (and social), but get the easy base work in - this will be important later.
Call Scott (373-5611), Beth (682-8385) or e-mail me if you have questions (I think I'll have wireless).
I'll see you Saturday!
Doug
November 29, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
Here are a couple of details for you for this week.
- Thursday will be the first practice (3:40 Washburn for middle school racers, 3:50 AHS commons for HS skiers). HS skiers bring running shoes, ski boots, classic poles, and bike helmets. We'll do hill bounding, rollerskiing (bring r-skis if you have them, I'll have the team skis), and ski specific strength. Plan on 90 minutes. MS skiers - call coach Beth with questions (682-8385).
- HS skiers your hours for this week are 7 hours for vets and 5.5 for newer racers.
- You should get one medium fast run or swim (1/2 hr - 45 min), one long slow workout (70 minutes), 2 general strength workouts in with a running or r-skiing warmup of 30 minutes outside of practices this week (i.e. on your own or at captain's practices). Core every day and stretch each day (5 stretches x 30 sec.).
- Saturday (Dec 3) we'll plan on meeting to rollerski or pole hike a long workout (your choice) on Forest Rd 236 (just past Valhalla on the left on Hwy C west of Washburn) at 11am. The setting is gorgeous! Plan on 90 minutes and dress for the weather. Talk with senior team mates re rides. Call with questions. Stay tuned for weather based modifications on this one. We'll also talk about food that day (yes - like eating)!
- Next Monday and Tuesday plan on helping out with gear check-outs from 5-7pm. Your help will be critical. Monday is HS and Tuesday is MS check-out.
We're looking forward to getting the season under way. Please bring training logs on Thursday so I can look at hours and what you've been doing and plan December training accordingly. If you know of someone who may not be on the list serve, please forward this or pass it on to them. Looks like we have a couple of new faces this season! Seems like everyone has been getting some training in this past month!
Ski ya!
Doug
November 21, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
ABR was open on Sunday - great day on snow! The local golf courses should be good until it warms up on Tuesday as well. Just ski relaxed and slow and enjoy it the first couple of times out (skate or classic). I sent gear deals from New Moon and Riverbrook last week (New Moon is a quasi sponsor of 4-H CANSKI). Eric Anderson asked me to pass this flyer on to you as well. I hope a few of you got a deer over the weekend. If you have questions about training or training hours, check the e-mail I sent on Friday or call me. Get outside!
Ski ya!
Doug
November 18, 2011
Hello 4-H CANSKI Racers and Fitness Skiers,
Here are a couple of important details for you coming into the Thanksgiving break:
- Formal practices start Dec. 1st (Thu). We'll meet at 3:45 at AHS (commons) ready for dryland training (outdoors) unless there is snow to ski at the Hospital trails. JOQ racers have 3 weeks until the first race. Everyone else has 5 until our first race. Snow is coming! The best season of the year is almost here! (I actually skied at my house yesterday morning). The coaches are looking forward to seeing all of you and to the fun that we have on snow.
- For this week, our most serious skiers should be looking at about 6 hours 20 minutes total training time and our newer racers or those just getting into shape should look at about 4.5hrs for the week. Next week the total weekly training hours should be 5.5 hrs and 3hrs. The important training pieces over break are to get a couple of strength sessions in (don't need to be weights), a long slow session or two (which break is ideal for) of 90-120 minutes, and a couple of medium training sessions (45 minutes). The medium sessions could include 3 x 3 minutes at a faster pace with 5 minutes slow between them. Pole hiking, walking and rollerskiing are important if we aren't on snow this time of year and make for good long distance workouts (mellower than running and some other options). Be sure to watch for snow in the UP - we may be skiing there within days at ABR or Wolverine in Ironwood. The Mellen golf course is also often good for early season thin snow skiing.
- Wear a blaze orange hat this week. For all those who will be hunting - good luck and be safe! A fast deer drive could count as part of training, sitting in a stand doesn't. High heart rate due to buck fever doesn't count as aerobic training, but it does count as an extra bonus.
- See links from New Moon and Riverbrook outlining CANSKI team discounts. Make sure you identify yourself as 4-H CANSKI members if you are buying equipment at either shop. If you have questions about equipment, feel free to call me.
Happy Thanksgiving! We all have much to be thankful for!
Ski ya!
-Doug
