Hello Essex Nordic Community,

Lots of Information! - Due to the poor weather forecast and deteriorated snow conditions the race scheduled for Monday has been cancelled.  This means we will not be meeting as a team again until Friday, December 27th.  Below I am leaving an on your own training plan to use over the Holiday break.  Please do your best to take advantage of this as we will not be practicing for several days as a team.  You will notice that I give both a running and ski plan depending on whether or not you are able to reach snow.  Keep in mind that you are able to ski at any time at Sleepy Hollow assuming the snow is there and you have the transportation. 

For practice on Friday we will be skiing at Sleepy Hollow, assuming snow conditions permit.  The bus will leave EHS at 9:00 - Middle schoolers are welcome to join!  When we return to practice on Friday I will be collecting left over fundraiser money - be sure to bring this so I can pay Equal Exchange on time! Saturday the 28th is a skate race at Sleepy Hollow.  Below is a day by day schedule. 

Sunday, December 22nd: Distance
- Run: 50-75 min. @ level 1 (easy), or...
- Ski: (might be mushy) 90 min. @ level 1

Monday, December 23rd:
-  Run: 15 minute warm up, 15 minute tempo (comfortably fast), then 15 minute cool down, or...
- Ski (again, might be soft and mushy) 75 min.  Include 3X 6 min. repeats at level 3/tempo pace, then 5X 30 second repeats @ level 5 (fast!) 
- Core work: use core sheets under the training tab of this blog for guidance

Tuesday, December 24th:
- Run: 45 min. or...
- Ski: 75 min.

Wednesday, December 25rd:
- Merry Christmas!

Thursday, December 26th:
-  Run: 15 minute warm up, then 3X 5 min. repeats @ 5k race pace (full recovery between repeats), then 15 minute cool down, or...
- Ski (skate): (hopefully by this time Sleep Hollow is back in swing!) 75 min. Include 3-4X 5 min. repeats @ level 4 (full recovery between).

Friday, December 27th: Pre-race practice for High School. First day for Middle school!
-  Have fundrasier money (h.s.)!!
-  Bus leaves for Sleepy Hollow @ 9:00 (skate)
-  Wax skate skis at EHS when bus returns

Saturdy, December 28th: Skate race at Sleepy Hollow!
- Bus leaves EHS @ 7:00
- Race beings at 9:00

Sunday, December 29th:
- TBA