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Week # 5 of summer summer summer training!
Jul 7, 2014, 7:46 am

Hey runners, swimmers, soccer players, skiers...

 

 

Here is the next phase of summer training! 

 

By now, you should be in the groove and feeling good- about how you are treating your body & mind!  Grab a a friend or teammate, and bring them with to one of our workouts- it is never to late to join in the GUTS / RANGE SUMMER RUNNER program!  

 

 

Make a committment to each day and you'll have an easy start to your fall sports season... (Aug. 11)

 

 

Have a great week!

 

 

TRAINING July 7-July 11

 

Date                Time                            Location                                 Group Leader          Phone

7 July Mon       8:30-10:30 a.m.           E-G Weight Room                   Lere                      410-2269

   7 July Mon      6:30-8:30 p.m.             E-GHS Run to ElyLake              Hawley                 248-5861

8 July Tue        8:30-10:30 a.m.           E-G Weight Room                   Wagner                780-7813

8 July Tue        6:30-8:30 p.m.             E-GHS Run to Leonidas           Hawley                 248-5861

9 July Wed       8:30-10:30 a.m.           E-G Weight Room + Frisbee   Lere                      410-2269

9 July Wed       6:30-8:30 p.m.             E-GHS Run to Ore-Be-Gone    Hawley                  248-5861

10 July Thu      8:30-10:30 a.m.           E-G Weight Room                   Wagner                780-7813

10 July Thu      10:00-noon                  Roller Ski - Embarrass Lake boat landing Johnson                750-7904

10 July Thu      6:30-8:30 p.m.             Giant’s Ridge Dorms               Johnson                750-7904

11 July Fri        8:30-10:30 a.m.           E-G weight Room + Frisbee    Wagner                780-7813

 

 

EVENTS of the WEEK 

 

12 July Sat      8 a.m., RedOre Run5K or 10K, @ Hibbing:  http://www.redorerun.com

12 July Sat      9 p.m., Glow Run 5K, @ Duluth:  https://www.glowrun5K.com

 


Week # 4- Happy 4th of July!
Jun 30, 2014, 8:12 am

 

 

 

Another great week of training in the log books!  

 

 

Several members of GUTS / RANGE RUNNERS stayed awake long enough to RACE at midnight last Friday.  Great job everyone! 

 

 

 

 

 

 

BLACK OUT WEEK (#4)

  

 

 

This week is a mandatory week of ' OFF TRAINING ' from the MSHSL.  What that means is - no organized training with any coaches. 

 

 

What that doesn't mean... is that you still can:

 

 

 Work-out!

              Try a new fitness hobby- rockclimb, hike, mountain bike, catch fire-flies!

              Do an OD.  "Over-Distance" Run, bike, swim, etc.  Get out of your comfort            

                 zone  while increasing your endurance!

              Discover that trail - that you've always wanted to explore!

              Run or volunteer at a race- there are many local holiday events to choose 

                 from...! Some are listed below & check out www.northlandrunner.com !

              Take a tour! Show your parents / grandparents  where you've been hanging for the

                  last 3 weeks of work outs!

 

               

 Eat Right! 

              Focus on your nutrition! 

               Think about what you are putting into your body as fuel. Your body is your machine. Want to

               perform at your top gear- always?  Then put the right fuel into it, and you'll see results in

               many many ways;  in your training, during your race, and on your recovery days!  

 

     

       

 

 4TH FESTIVITIES

 

July 3

- Firecracker 5K in Eveleth, 8 am.

    https://www.range5k.com

 

 

 

July 4

 

-  Biwabik 5K, 8 am $ 10.00 fee

 

- Ely's 4-Miler, 9am 

   https://www.facebook.com/JanetGenslerMemorialEly4ontheFourth

 

 

 

Enjoy your holiday week of family & friends and we'll be back in action  on Monday, July 7th!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Week # 3 TRAINING & Event- Midnight Sun Run - Friday, June 27 at MIDNIGHT!!
Jun 22, 2014, 6:57 pm

GUTS / RANGE AREA SUMMER RUNNERS

 

We are on to week # 3, and a few changes and addtions make up the schedule, so find your favorite work outs! 

 

 And if you're interested in running the Midnight Sun Run (5k), we will be carpooling from our area to Duluth on Friday, leaving around 9 pm, or earlier- tbd.

 Register at this site-  http://www.midnightsunmidnightrun.com/5k/Midnight_5K.html This race is limited to 650 participants, and it has filled up in the past. 

 ** Email or text Coach Cheri J. if your are running this race, to plan ride-sharing **   kcj@frontiernet.net

 

Nice job to those that participated in Grandma's events this past weekend- Sam,Anna & Ryan P (5k), Stephanie (1/2 marathon).  Woo hoo!!  

 

 

WEEK #3!

 

23 June Mon   8:30-10:30 a.m             E-G Gym and Weight Room    Lere                      410-2269

* 23 June Mon   5-7 p.m.                    E-G Gym and Weight Room    Hawley                  248-5861

 

24 June Tue     8:30-10:30 a.m.           E-G Gym and Weight Room    Wagner                780-7813

24 June Tue     9:00-11:00 am            Mckinley Bike Kiosk (Roller Ski) & Run   Johnson    750-7904

24 June Tue     5-7 p.m.                       E-G Gym and Weight Room    Gustafson      (952) 686-4695

 

25 June Wed   8:30-10:30 a.m.             E-G Gym and Weight Room    Wagner                 780-7813

25 June Wed    5-7 p.m.                        E-G Gym                              Hawley                  248-5861

 

26 June Thu     8:30-10:30 a.m.           E-G Gym and Weight Room     Lere                      410-2269

26 June Thu     5-7 pm.              Mesabi East School (Biking)    Johnson                 750-7904

 

 

27 June Fri       8:30-10:30 a.m.           E-G Gym and Weight Room    Gustafson        (952) 686-4695

 

27 June Fri      ***Run the Midnight Sun/Midnight Run 5K on the Lakewalk in Duluth!***

 

 *Carpool from Mesabi East school (4:30) to E-G on Mon. June 23

 

 

NOTES:   1.  Bring running gear to each session, and be prepared for Ultimate Frisbee. 

 

               2.  On hot days, we may run to a beach or lake for a swimming cool-down – bring towel. 

 

               3.  If the weather looks threatening, call the leader to find out if there is a cancellation. 

 

               4.  Some days we may be biking, kayaking, or doing disc golf – we’ll let you know. 

 

               5.  Check this website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com)or

 

                     ME/VA/E-G Nordic Ski Team Facebook Page for updates on schedules and activities

 


WEEK # 2 !
Jun 15, 2014, 7:09 pm

 GUTS / RANGE AREA SUMMER RUNNERS

 

 

 WEEK # 2 Schedule

 

 

16 June Mon   8:30-10:30 a.m.           E-G Gym and Weight Room    Lere                      410-2269

 

*16 June Mon   5-7 p.m.                       E-G Gym and Weight Room    Hawley                 248-5861

 

17 June Tue     8:30-10:30 a.m.           E-G Gym and Weight Room    Gustafson     (952) 686-4695

 

17 June Tue     5-7 p.m.                       E-G Gym and Weight Room    Hawley                 248-5861

 

 ** 17 June Tue ** 4-6 pm                  Mesabi East, Door 1 Roller Ski     Johnson           750-7904

 Bring: skate boots, bike helmet, skate poles, running shoes.      

 

 18 June Wed   8:30-10:30 a.m.             E-G Gym and Weight Room    Wagner                780-7813

 

*18 June Wed   5-7 p.m.                        Lake Ore-Be-Gone                  Hawley                248-5861

 

19 June Thu     8:30-10:30 a.m.            E-G Gym and Weight Room    Gustafson     (952) 686-4695 

 

20 June Fri       8:30-10:30 a.m.            E-G Gym and Weight Room    Wagner                 780-7813

 

* Carpool from Mesabi East school (4:30) to E-G & Lake Ore Be Gone on Monday June 16 & Wed June 18 *

** Roller Ski Session for ME/VA/E-G nordic skiers

*** No afternoon session on Thursday, June 19th at GR.

 

 

 EVENTS:

 

20 June Fri      ***Watch or participate in 5K Run at Grandma’s in Duluth!***

21 June Sat     *** Run the Peter Mitchell Days 5K in Babbitt*** See Wagner for details

 

 

AND.... Please turn in your registration & waiver forms asap.  2014 G.U.T.S.  shirts will be ordered this week.  Let Coach Johnson know what size you'd like.

  

 

NOTES:  1.  Bring running gear to each session, and be prepared for Ultimate Frisbee. 

               2.  On hot days, we may run to a beach or lake for a swimming cool-down – bring towel. 

               3.  If the weather looks threatening, call the leader to find out if there is a cancellation. 

               4.  Some days we may be biking, kayaking, or doing disc golf – we’ll let you know. 

               5.  Check this website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com)or

                     ME/VA/E-G Nordic Ski Team Facebook Page for updates on schedules and activities


2014 SUMMER TRAINING - WEEK 1
Jun 10, 2014, 8:28 pm

 

(training update as of 11:30 am 6/12)

UPDATE for Thurs. June 12th: Location Change!   Meet at Mesabi East School, office door (#2). 5 pm.  Bring running shoes, towel.  We will be running outside & then doing strength / core in the Fitness Center.

 

 

 

 

 

 

Ok, we are off to a great start!

 

 

If you missed the picnic /registration, just come to any of the below sessions and we'll get you going!  This is open to all area athletes in the ME / VA / E-G area- so grab a friend and get fit and strong over the summer!  More infomation for the month of June is listed on the "Download Page" on this website's menu.   

 

 

Week # 1  June 11 through July 4, 2014 

 

 

Date                Time                            Location                                 Group Leader          Phone

11 June Wed    8:30-10:30 a.m.            E-G Gym and Weight Room     Wagner                780-7813

   11 June Wed     5-7 p.m.                       E-G Gym and Weight Room     Gustafson      (952)686-4695

 

12 June Thu     8:30-10:30 a.m.            E-G Gym and Weight Room     Lere                      410-2269

12 June Thu     5-7 p.m.                        Giant’s Ridge                         Johnson                750-7904

 

13 June Fri       8:30-10:30 a.m.            Lake Ore-Be-Gone                  Wagner                780-7813

 

 

** Roller Ski sessions for nordic skiers will begin Week # 2 **  

 

 ** A WATER BOTTLE is NECESSARY for all Training sessions! **

 

 

NOTES:  1.  Bring running gear to each session, and be prepared for Ultimate Frisbee.

 

               2.  On hot days, we may run to a beach or lake for a swimming cool-down – bring towel.

 

               3.  If the weather looks threatening, call the leader to find out if there is a cancellation.

 

               4.  Some days we may be biking, kayaking, or doing disc golf – we’ll let you know.

 

               5.  Check the website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com) for updates on schedules and activities

 

 

 

 

 

 

 

 

 

 

 

 

 

 

              

 

 

 

 

 

 

 

 

.


G.U.T.S + RANGE SUMMER RUNNERS = a darn good summer!
May 28, 2014, 6:32 pm

   

 

                   After some discussion, reorganzing & new ideas, the G.U.T.S. group is joining forces with the

                   "RANGE SUMMER RUNNERS"! 

 

                   We will be able to offer more outings, more activities, more fitness fun!  

                   Grab a friend from the E-G or VA or ME schools and get on board for an exciting summer! 

 

 

                

 

                        


Summer Picnic / Training / Good Luck Seniors
May 19, 2014, 7:37 am

 

SKIERS - The end of the school year & summertime is right around the corner! Take a breath from all of your accomplishments so far, and put on your "ski hat" for some thoughts about summer training!  

 

Running, Roller-Skiing, Biking & Swimming- we will try to do it all with some goals to keep us on track.   Like past summers, this plan is flexible for you and your parents - I know how busy it can get-  with other activities & jobs.   "KEEPING IT FUN" is what we're after!  Let's get-together to see what schedules look like and make a plan from there.  

 

 

 WHAT:      Annual Summer Ski Team Picnic

 WHO:        Skiers / families & anyone else that is interested in summer fitness.  Bring a friend or two! 

 WHEN:      Tuesday, June 10th, 4:30 pm

 WHERE:    Giant's Ridge

 BRING:     A dish to share, running shoes, & a frisbee - if you have one.

 PROVIDED:  Chicken & Beverages

                                          

For a heads-up on roller skiing- check out: http://www.gearwest.com/rollerski101  

 

I still recommend the "Marwe" brand of roller skis.  Available at Finn-Sisu in St. Paul.  See other news on this site for more info on Marwes. Hoping to have some pairs of roller-skis within our team inventory for this summer's use.   

 

GOOD LUCK to all of our tracksters, softball players & golfers in the section tournaments.  It has been great to see & visit with most of you, during this (short) sport season!  

 

SUPER BEST WISHES to our senior skiers who make their way across that graduation stage next week too.   Sam, Emma, Julia & Johanna- you are all at the top of the coaches list, with thoughts of good luck and blessings, as you continue your path on the next stage of your life's adventure!

 

And... please join our family in celebrating Sam's graduation! 

 

 

 


Roller Skis & Glossy Paper = strong fast skiers + ski wax, ski trips!
Apr 27, 2014, 9:22 am

The second trip to Duluth to drop off the left over magazine pile from the Johnson shed. Filled the back of Ben's dump truck.

Total poundage from the Spring Magazine Drive = 18,668 lbs !! WAY to GO everyone!!

 

Thanks to the Iron Range Communities for supporting the ME / VA / E-G Nordic Ski Team!!!!

 

 

 

  -----------------------------------------------------------------------------

 

 

 

Skiers:  Roller skiing is a big part of our summer training!  Summertime is when it all begins for ski season 2014/15.

 The below information is where you can buy / order roller skis.  This brand- Marwe- is the best & easiest to use. 

If your'e purchasing roller skis for the first time, go with the skate ski: 590A.     

FINN SISU SKI SHOP    Finnsisu

Location

2436 Larpenteur Ave.
Lauderdale, MN 55113

1-888-FinnSisu
651-645-2443

 

 

Marwe Skate 590A Rollerski

Availability: In stock

$249.00

Details

The Marwe Skate 590A Rollerski is an economical skate rollerski. It is the same design as the Marwe 590A Combi Rollerski,

but without the clutch bearing (the part that makes the wheel ratchet and give you classic kick) in the front wheel, which allows a freer skating motion. 

Features- 

  • Wider wheels for a more stable ride. Marwe wheels are known for their durability and wet grip--they will last you many seasons of hard training.
  • Shorter wheelbase for increased control.
  • Durable aluminum shaft. 
Specs-
  • Shaft: Aluminum
  • Wheels: Rounded rubber, 80x40mm
  • Length: 590mm
  • Clearance: 29mm
  • Weight: 1,800g/Pair (Without Bindings)
 

  

 

 

 

 

 
 

 ---------------------------------------------------------------

    

The below picture is from Sunday's MDN. 

 

Spencer & Isaac, unloading & dumping magazines into the trailer at Saturday's Earth Fest.  This collection site was a success, as the trailer was pretty much full- to-the-top, when the Krog's made their way to Aurora for the Johnson house pick-up.  After filling the trailer to the max, and tarping it down, the box of the truck was filled next.  Plentiful boxes & bags of glossy paper still remain- to be loaded on another day- as the Krog's left without any spare room....  An early "guesstimate" would put the poundage over 14,000! 

 

It couldn't be done without you ski folks- spreading the word, putting out collection containers, and making stops to businesses & homes to collect paper for our team! 

 

THANKS to those that spent Saturday lending a hand!!! 

 


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