September 24-Oct 1 Hardwood Trail Run Race

Hi everyone!  I have to start with a WOW WOW WOW!!!  You all did an amazing job on the rollerskis on Saturday.  Each of you made improvements in one way or another (especially those who have never even tried them before) so way to go!

I wanted to say a big thanks to those athletes and their parents for volunteering (in the heat). When tallied, we can share the total amount raised funds that will be needed for waxing equipment in the winter!

*Reminder* I would really appreciate a note from you with that chart I sent requesting info on which races you would like to attend. We will use this information to book/block rooms for you, arrange rides, etc then send you and your parents the information.

Ok this week:

Mon - Strength (see below)+ other sports
Tues - 20- 30min run with 5-7 1min high effort (can be cross country practice)
Wed - 5-7 - Jack is going to help us out with pole striding/bounding!  We will follow with strength. If you have them, bring some Nordic walking ski poles (about 10cm shorter than classic).
Thurs - 20-30min run with 5-7 2 min high effort
Friday - Rest and sports
Saturday - 9:30-12:30 Team Training***
**Hardwood Running Race - Please register via Zone 4 (link attached). The race begins at 10am. There is nothing better for intensity than a race!!!  There is 1.5k option, but the older racers can do 5k. Parents can try 10k. ;). If you do NOT want to race, you can do a run while the others are racing.
Zone 4
Practice will resume after the race. I would love to do some double pole work, then some games!
Sunday - Long slow day - Get out there and have some fun!

Strength: Push ups, staggered push ups, push up to T, lunges, skate bounding, wall sit, plank, bicycle, v-ups.