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Winter Training - Week 1

The Winter Training Program has concluded it 'official' first week and all coaches could not be more proud of the turnout. Let's keep up this momentum as we head into the hardest time of the year....the dreaded 'Holiday Season'!

The way that the coaches have formatted this winter training season is to maximize the 'other' aspects when it comes to running/training. As each day is different, being able to attend all training sessions, will have tremendous gains for the Spring track season, which will be here sooner than we know it. The word we always stress and should be a part of your winter vocabulary/mindset is: CONSISTENCY!

Upcoming Week Schedule:

Monday - Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ 6:30AM in the EPHS weight room. This type of training consists of a very high work rate which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of exercises to get the heat pumping!

Tuesday - Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Commons. These sessions are geared toward strengthening key running muscles, improving your range of motion via exaggerating some aspects of the running gait, improving the communication between your nervous system and muscles, and making you more mindful of good running form. The payoff from the time invested on this day are greater speed AND less injury risk.

Wednesday – Cross-Training w/ Coach Harris @ 6:30AM at the Estes Community Center. These sessions include low-impact activities, such as cycling, aqua jogging, elliptical, rowing and swimming, that provide the benefits needed without putting more stress on the joints.

Thursday – Easy Running w/ alternating coach @ 6:30AM in the EPHS Commons. These we will be 3, 4, 5 or 6 low-key/easy effort miles on different routes in Estes Park. Corework will be followed after the run.

***As we get into the colder and darker mornings, please ensure you are bringing enough clothing for the weather (i.e. hats, gloves, pants, OR double up on everything)***

Friday - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **Track Team Captains Applicants**, this is an opportunity to show your leadership; get your teammates out! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Saturday - Nike XC Southwest Regional Meet (Casa Grande, AZ). A group of athletes are going to Arizona this weekend for the Nike Regional Meet. Let's send good vibes to those athletes: Annalise, Charly, & Sawyer! GOOD LUCK!

Pumpkin Pie 5K & 10K (Denver, CO)...FREE pumpkin pie afterwards!! There is a group of runners headed down for this fun 5K.

EPXC Team Gear for EVERYONE:

   -Stickers: Please see Coach Harris for your Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc. Photo attached

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please see Coach Harris if you'd like one. These are PERFECT and SUPER warm on those chilly AM runs AND/OR stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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Winter Training has BEGUN

ATTENTION Winter Training Peeps:

This is a reminder that the Estes Park Winter Training Program will begin this Monday, November 5th at 6:30AM in the high school weight room. There will be training Monday thru Thursday at 6:30AM until winter break. All coaches encourage everyone to attend at the VERY LEAST 3 of the 4 trainings each week. Below is the weekly schedule with locations:

Weekly Schedule:

Monday:

6:30AM @ High School, Cross Training w/ Stafford

Tuesday:

6:30AM @ High School, Event Specific Training w/ Bodin

Wednesday:

6:30AM @ Community Center, Treadmill or Pool w/ Harris

Thursday:

6:30AM @ High School, Run w/ Harris, Stafford, or Bodin


For weekly updates join the remind group: remind.com/join/ephswinter 

or check the website: http://www.estesparkxc.com/calendar/


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Estes Park Cross Country - Week 11

CONGRATULATIONS on a great set of races at the CHSAA State XC Championships! Both EPXC girls team and Nathan had excellent performances across the board, setting course and all-time personal bests and holding their own against the top teams in the state.  

The first race of the day was the 3A boys race. Nathan ran a smart and competitive race working his way up from the mid 30's at mile one to 25th place at mile two and then picking off another 3 runners in the final mile to finish 22nd overall. Nathan ran 1:28 faster than he did on the same course back in August and 4 seconds faster than his 2017 state race. Nathan is EPXC's highest placing male athlete at the state meet since his brother Dylan took 17th in 2015. We should also note than Nathan finished 10 seconds and 1 place ahead of where Dylan finished as a senior in 2016. 

EPXC's next and final race of the day was the 3A girls race. The team took 17th place overall, just three places behind were we were projected to finish. This finish is impressive when you consider that two of our top 5 athletes, Brooke and Zoe, were not able to compete due to injury.

Another aspect of the race that Estes Park XC can take pride in, is based our school size. Of the 71 schools in 3A for XC, 20 qualify to run at the State Championships, and of the schools that qualified, Estes Park was the 4th smallest. To compete against and to finish ahead of these large schools, some with more than twice our enrollment, is a huge feat and something to be proud of. Our individual results were just as impressive. All runners either ran an All-Time personal best 5k time OR ran their fastest race ever on this course. Charly was our first runner across the line, finishing in 55th place with a time of 21:14 which is 12s faster than she ran at state last year. Annalise was our second placing 57th with a time of 21:18 which is a -19s improvement over her state time from last season. Mae was third across the line placing 97th overall with a time of 22:11, -21s faster than her 2017 state time. EPXC’s next two runners both had huge improvements. Eva finished next with a time of 22:51 and placed 111th, this was a -5 second All-Time PR and -59 seconds faster than last year at state! Meila was our 5th and final scoring runner placing 125th with a time of 23:25; this time is an all-time PR of -5 seconds and is 1:41 faster than she ran at state in 2017! Sam was our 6th, placing 146th with a time of 25:02 which is -4 seconds faster than she has ever run on this course. In total, the returning girls were 3:32 faster than they were at state last year and 10:19 faster than they were on the same course in August. We couldn't be more proud of how well our teams ran! 

THANK YOU to all of the parents who helped to make the state meet a great experience for our athletes! We’d especially like to thank Mary for making the bus decorations, the Stein family for providing lunches, Holly for making the goodie bags, and Tonya for coordinating everything. 

2018 EPXC Banquet Info

When: Tuesday, October 30th. 5-7PM.

Where: Estes Valley Community Center, Community Room (downstairs), 660 Community Dr, Estes Park, CO 80517

What: A night to recap the season and to recognize and celebrate our athletes for all of their great accomplishments this season. 

*Athletes, please come dressed in business casual or nicer. (dresses, collared shirts, belts, no jeans, no t-shirts)
*Parents, please bring $14 per each non-athlete who RSVP'd to eat at the banquet. 

Thank you all for another amazing EPXC season! 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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