Our day in Pictures

Recently our weekend practices have been at our local alpine hill. No matter what you call it moose-hoofing, ski-walking, it's a great workout!

Since we have been doing this workout for a couple of months the number of repeats is getting pretty high and starting to create a serious "SITUATION" for my legs!

So to give them a little more this week we decided to keep the number of repeats the same but to add a little spin session at the end.

The data was good and the attitudes even better!

After all the hard work it was time for a treat.

The kids seemed fine but the workout almost killed one of us!

Even after and Epic workout you still have to get up the next day and get after it, no matter how you feel, how the weather is, or what your friends are doing ! It's all on YOU !!

Get out there and get after it!

Keep On Rollin'

(Amy headed to St.Lawrence to ski next year, headed to the bottom to ski to the top today)

We are going full speed ahead here in Rochester. Most of the athletes are now done traveling for the summer and are focused on getting the job done ! We are still missing a few that are finishing up there last week at various summer camps and family vacations, but we had a good solid group last night to get after it, and that they did!

(The ladies headed out)

When we fist started coming to this hill the everyone was doing between 4-6 repeats. Last night everyone did between 8-10 repeats. Not only has the number gone up but the avg time has gone down !! It does not take a rocket scientist to figure out that the kids are getting fit!

(The one thing that about roller skiing is that when you fall it is going to leave a mark, the questions is how fast do you get back up?)

Last night I took some video so that they could review there technique. I waited to take the video on the last two sets so that we could see what was going on when they started to get a little fatigued. We still have a lot of work to get done but things are looking good!

(If you ski up a big hill you gotta go back down! Coach Weston running the lift service)

New Paltz Camp

Another week another camp! This week we packed up the car and headed to New Paltz for the second consecutive year. Last year was so much fun the word seemed to spread within the group and this year 5 athletes and I made the journey East.

(My car has looked like this for 75% of the summer! Sweet!)

First off I want to thank the entire Mancuso family for hosting this camp at there home. Without them stepping up and providing accommodations, food, coaching, and support this camp would not take place. I would also like to thank Art Stegen, and Greg Malia for helping out as well.

(Adam and Reed with our host and athlete Gabby Mancuso)

The New Paltz area is a really special place. Being only an hour outside of NY City you would assume that there would be no place to roller ski and limited places to even train. Well you would be wrong because this place is awesome! In the heart of the Gunks there are miles and miles of carriage trails to run on, as well as some sweet roads to roller ski on. There are also some huge climbs around with the Catskills being so close.

With so much to do, the time and the camp really flies by. We arrived on Thursday and got right in to it heading out for a skate technique session, followed by a trail run up to the Mohonk Mountain House. This place is sick ! It is one of the most beautiful places I have ever seen. Once up to the grounds we went through a rock scramble and then climbed up to the fire tower. We even poached a swim in the lake, though somehow I think the lifeguards knew we were not guest they let us sneak in and out!

(The Mountain House from the fire tower)

On Friday we got in a skate OD in the morning and then a classic technique session in the afternoon. Saturday the group headed out for a classic roller ski and then in the afternoon we went for a sweet mountain bike ride up in the Gunks! It was refreshing to be able to ride a few miles and then jump in a mountain lake, ride a few more miles and then jump in another lake. Pretty spectacular training. Sunday morning we headed south to West Point for a time trail. Last year we classic skied the TT so this year we switched it up and went with skate. Now we have a baseline for both techniques. The TT is primarily uphill for 5 or 10k depending on age and ability and has a huge shoulder so it is also safe.

(All these camps are hard work for the coaches as well but hey I cant think of a better way to spend the summer!)

The kids all were hurting and put in some good efforts. This time of year it is good to remind the body what it takes to put in that kind of effort. Though for some of them it was there third TT in as many weeks. Luckily there are no camps this week, other than vacation so we are working hard back in Rochester with the rest of the crew!

(Reed's new profile picture, I'm sure this will be on Facebook very soon!)

(The R.N.R Boy's Minus Dylan who forgot his sneakers and rocked the five fingers on the run and rock scramble! Needless to say his feet were hurting at this point)

(The crew back to work on Monday)

(Get after it ! )

Busy Time Of Year.

To put it mildly the summer is super busy. It seems as though there are commitments everyday of the week, this week, next week, last week, every week. It sounds funny and maybe crazy but to be good really good you have to make a commitment a commitment to get better each and everyday!

(Warm-Up obstacle course)

The summer though seems to try to add other commitments vacations, weddings, late nights, and all the things that seem to happen over the summer. I guess it is a good thing in some ways since we compete over the winter when everyone else seems to go in to hibernation. For the most part everyone has been dealing well with all of the commitments and some even seeming to excel. For some the commitment may be only 3 days a week when we meet as a group for others it might be 7 days a week. It seems as though the entire U.S is stepping up it's game and in by doing so there are a lot of opportunities to share your commitment with others.

(Dinner at Charlie's on our way to Craftsbury Salmon, Venison, and Caribou!!)

Most recently I had the opportunity to attend the NENSA REG Camp in Craftsbury Vermont. It was an amazing opportunity, and i'm glad that they extended it to include some of us from Mid-A. Not only was I able to be a part of the camp but so were three athletes Reed Likly, Elizabeth Izzo, and Charlie Bencze. Everything at the camp was amazing the coaches, the athletes, the accomidations, the weather, I mean everything. I have been to a lot of camps as both a coach and and as an athlete and this was without a doubt the best. It is not a surprise that New England has brought home the Alaskan Cup the last couple of years and that they are also well represented on the USST. There is a level that has been set in New England and everyone is trying to get to that level. Pretty sick stuff !! A big thank you to NENSA for letting us take part. For more on the camp check out http://www.nensa.net/index.html For more info on Craftsbury and the Green Racing Team check out http://www.craftsbury.com/skiing/nordic_center/home.htm

(The NENSA REG CAMP)

This week some of the R.N.R gang has invaded the OTC in Lake Placid for the NYSEF camp. They will be home next weekend and on Thursday a bunch of will be leaving for New Paltz for another camp! Three Camps in less than a month! Commitment!!

On a side note I recently drove out to Oklahoma City with my dad to pick up his new Stratos Bass Boat. It was a 20hr trip one way from the HF. We left Friday morning at 9am and I was back here Sunday at 1:00pm. We even stopped at my Grandmothers for breakfast Sunday Morning! I got to see some cool things along the way. The St. Louis Arch, Busch Stadium, Lucas Oil Stadium, and above all other the World Headquarters for Bass Pro in Springfield Missouri. Most of you know how much of a country guy I am and it was like heaven on earth. We only got to stop for about an hour so I need to go back for sure. You could spend a week in that place and not get see everything. Pretty sweet place.

Keep it real and keep the commitment going! I'm off the practice !

(It's hot here in NY as well)

School's out for SUMMER!

Well we got no choice, All the girls and boys, Makin all that noise, 'Cause they found new toys, Well we can't salute ya, Can't find a flag, If that don't suit ya, Thats a drag. School's out for summer, School's out forever, Schools been blown to pieces!

Just like the great Alice Cooper song "School is out for Summer". Everyone is finally done with school even our youngsters who just finished 8th grade! Practice has been going great and we have been able to get some great work done. Even though school just finished Stefan already had

to leave for Colorado and the Air Force Academy. He will be greatly missed and was an important part of the foundation that has helped shape the program in to what it is today. We all wish him the best of luck and look forward to skiing with him when he comes home on break this winter.

Last week we got through our first real interval sessions of the summer. We spent the first three weeks getting use to being back on our skis, and focusing on technique and base fitness. The weather has been great and the kids have really been getting after it.

This summer is already been amazing! Just seeing over 20 kids on roller-skis all working together in Rochester is awesome and is still just the tip of the iceberg! In addition to roller-skiing we have been making our way to the local alpine resort for some ski walking sessions. We have also found time to play as well. There is nothing better than a cold swim after a hot hard workout.

Don't forget to enjoy it and get your Twerk ON !!

Back To Work

We got back to work last week with our first official practice of the summer. Everyone was ready to rock so we wasted no time and got down to business with our baseline test. It was good to see the returning athletes trying to better there previous results and it was awesome seeing all the new comers riding the “Pain Train”.

(It's all about setting goals and working hard to achieve them! Most of our athletes goals are to make it to JO's next year in Minneapolis.

I have to say that I’m really excited about this summer. We have a great group of kids and I can tell already they are ready to work. We started roller skiing this week and everyone is looking great! Here are the results from the baseline test. We had a couple of conflicts since school is still in session but almost everyone was able to make it. We should have anther solid group taking the test soon including the Senior Team!

Athlete Name	Run	Sit-Ups	Push-Ups	Dips	Step-Ups	Pull-Ups
E.M.	6:28	42/41	55/32	36/35	40/42	11
S.R.	7:23	52/53	50/27	21/25	33/24	8.75
R.H.	5:46	50/48	60/30	19/25	43/50	9.0
M.N.	6:44	40/30	26/20	19/18	48/45	.1
K.S.	8:10	46/46	32/17	24/20	37/39	.7
A.S.	5:57	60/33	42/17	30/15	57/56	3
R.L.	5:43	52/31	47/17	42/36	52/47	8.69
A.L.	7:34	32/29	22/31	17/18	40/45	.1
D.H.	6:33	50/42	50/22	20/31	35/45	11
A.C.
S.Z.		55/41	66/35	45/38	42/58	15
E.H.	6:56	46/32	41/29	17/7	36/37	.72
M.W.	7:21	51/44	35/10	30/26	44/43	12.9
H.B.	7:09	49/37	61/57	30/33	38/43	3.0
V. A.
M.H.	6:40	54/53	46/15	45/16	41/45	5
M.J.	8:54	38/30	35/26	20/24	30/34	2.0
B.G.	8:03	27/32	30/22	17/14	33/35	.3
E.H.	6:49	40/30	35/23	21/18	40/42	8.9

(Pain Train! All Aboard!!)

Season Recap

I don’t know where to start. The season has come and gone in what seemed like a number of day’s not months. That’s how it always seems to happen. You have a huge build up of training, preparation, equipment, goals, excitement and then before you know it has all past and instead of reflecting on what has happened you start to plan on making it happen next year.

For me and the team it was an exciting and emotional season with exceptional results, great trips, and memories that will last a life time. I don’t want to spend a lot of time going over all of the results that we were able to achieve but a few stick out in my mind.

For starters the junior team had a great season. All of the juniors that were part of the summer program raced in Sectionals and of those all of them but one represented Section Five at the state meet. At the state meet Reed had a great race and was 4^th, Stefan had one of the best races of his young career and finished 6^th, Adam also had a great race and proved that he continues his rise to the top finishing in 9^th. Not to be out done the girls had great races as well. Alyssa was on the Podium finishing 3^rd as a J2!!! Amy also had a great race showing that her results this season were no fluke following Alyssa on the results sheet in 4^th, Katie also had a great race showing that her hard work and dedication the last four years was worth it finishing 6^th, Kathryn also had a great race finishing 26^th keep an eye out for her in the years to come as she will be moving up the results sheet!

To say it was an impressive day for the kids was a massive understatement. It yet again proves the point that to be a successful skier you have to have a year round training plan.

After states the juniors and I headed to Presque Isle for JN’s. It ended up being a great trip. The kids really got after it and had some great results. I know they are already chomping at the bit to get going this summer with there eyes set on JN’s next year in Minneapolis. I have to give a big thanks to everyone involved with JN’s from the organizers at the Maine Winter Sports Center to all the volunteers from around the “county” it was a world class event!

The senior team also had a great year representing R.N.R from local NYSSRA races to World Team Trails in Minnesota. We were able to represent our club well at the NYSSRA Championships winning the men’s biathlon Sprint, Pursuit, and Club Relay. We were also able to take 1^st and 2^nd in the NYSSRA club championship 3x3 relay.

I can’t recap the season without mentioning the loss of Peter Cannon. As many of you know all ski communities are small and tight niche. There are none tighter than that of the HoneoyeFalls-Lima High school program, Section Five Nordic, and New York State Skiing. When a tragedy occurs it affects everyone. The way the “community” came together to support the Cannon family was unbelievable and only reinstated what an unbelievable individual Peter was and what an amazing family he has. Peter will be missed but never forgotten.

The Peter J. Cannon Memorial Scholarship is still accepting donations; send checks to

HF-L Business Office, 20 Church St., Honeoye Falls, NY14472

Some of my favorite shots from the season!

R.N.R Takes 1st and 2nd in the club relay!

The Mid-A Crew in Presque Isle

Swayze working it.

Opening Ceremonies at JN's

The kids were fried after a week of racing!

Frenchski was fried after a day of racing!

Our home!

NYSSRA Biathlon Champs

Takin home some serious hardware after day 1