“Surround yourself with the dreamers, the doers, the believers and the thinkers; but most of all surround yourself with those who see greatness within you even when you don’t see it yourself.”
For Week 6, Coach Harris and I would like to address cross country and what it means to be a team and teammate. For the general population, the sport of cross country is often misunderstood to be just an individual sport. However, of the most popular sanctioned sports, not only at the high school level, but collegiately, cross country is the only sport where all the members of the team are performing the same task, at the same time, for the same goal. This is where cross country is the ultimate of all team sports.
Every workout and competition has an element of unavoidable pain each runner has to work through. For other sports, you may or may not experience the same level of discomfort in training and competition. In the sport of cross country, pain comes with the territory; in fact, it is guaranteed! In order to cope with the pain, team members often rely on one another for support. This shared experience builds camaraderie and can often galvanize the team together as one.
Although runners compete at different levels, they have similar, if not, identical daily workouts. Their warm up routine and supplemental training activities are also in sync with each other. A teammate pushing another team member during races, and even workouts can collectively benefit each runner on the team. A cross country course is always a different blend of trails, fields, and other open spaces. Athletes compete and share the ever-changing experience together.
Cross Country is at its best at the team level as success is shared amongst individuals struggling to achieve the same goals together. The Estes Park Cross Country has built and continues to build on being a strong TEAM! As we’ve said many times before, you are part of this family.
Alrighty, please read carefully below for recaps, races and upcoming schedule:
Rogers River Run 5K Recap
This past Friday, July 12th EPXC had about a dozen runners competing at the Rogers River Run in Longmont, CO. This mid-summer flat and fast 5K has become a tradition amongst this team as it is run at night, totally fun and there are TONS of things to do post-race.
On the boys’ side, Hayden Filsinger was the top EPXC runner finishing 5th O.A. just missing his Lifetime PR of 18:35 in a mere 4sec finishing 18:39. Coming in next was Nolan Marske, who competed in his FIRST EVER 5K and finished 7th O.A. in 18:53. Right behind him was Lucas Russell in 8th O.A. with a time of 19:09. EPXC Alumni, Nathan Zurfluh finish 10th O.A. with a 20:11. Of the top-10 runners at this race, 4 of them came from Estes Park Cross Country!!
Javier Solis was 16th O.A. in 21:09 (a -16sec improvement from last year at this race) and right behind was John Ferree 17th O.A. in 21:10 another Lifetime PR by a minute! Sean Knudson and John Kim were also competing in their first 5K, unfortunately as of this writing, times have not been posted online yet from the race.
On the ladies’ side, Charly Raymond took the 2nd O.A. female spot with a 22:27 (a -1:37 improvement from last year) and Brooke Barron who finish in 24:04 (a -26sec improvement). Nice job ladies!
There won’t be too many more opportunities to hop in a summer 5K. However, the RiNo 5K in Denver, CO on Saturday, July 27th promises to be ‘fast and flat’ with only 53ft. of vertical gain. Run through the beautiful RiNo Art District, runners will enjoy street art, free shirts and tons of prizes for individuals and team.
I have registered and created a team already (Bobcat Bombers). Let’s see if we can get a group of us to go and compete as a team. Register at the following (HERE) and we’ll provide more info in next week’s email of where to meet in Denver.
Mileage Tracking & Leaderboard:
Coach Harris will be back and checking in on your Week #6 mileage on the EPXC Mileage Tracking spreadsheet; keep logging those miles. Bring your Summer Training Binder to practice on Monday as the ‘Mileage Leaderboard’ will be updated and put in order of mileage.
Let us know if you have any questions on tracking mileage.
Upcoming Week Schedule:
Monday – Threshold Training w/ Coach Harris & Stafford @ 6:15AM meet in the Health Room (outside door will be open). Again, as we progress into Phase 2 of the training cycle, we will be incorporating more speed sessions. Coach Harris will provide the workout during our team meeting beforehand. Those that are still in the base-building phase, will have a different run scheduled.
EPXC Team Captain Applicants – We will be meeting at 5:45AM in the Health Room. BE ON TIME!!
Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after run in the EPHS Weight Room. Our focus for this workout will be on the legs. This type of training consists of a very high work rate for short duration, which improves cardiovascular capacity, VO2 Max, and give a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!
Tuesday – Stanley Run w/ Coach Harris @ 5:30PM (meet at the front gated terrace). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Please ensure this run is at your aerobic effort and nothing beyond that.
EPXC Summer Team Dinner: The Estes Park Running Club will be having a pizza party for all Tuesday evening runners. Plan to stay afterwards and parents are welcomed as well.
Wednesday – Sandbeach Lake w/ Coach Harris & Stafford @ 6:30AM. EPXC will be in the Allenspark area for this awesome trail run. Please plan on meeting at the 1st Wild Basin Entrance Station (the one closest to the Wild Basin Lodge & Event Center). Sandbeach Lake is located 4.4 miles from the Wild Basin Entrance and it’s one of RMNP’s deepest lakes at nearly 50'; approx. 9miles roundtrip. Aptly named for its wide, sandy shore, Sandbeach Lake is ringed by gnarled limber pine in a broad flat free of confining valley walls, and its open perimeter gives the area a uniquely spacious feel. We will definitely soak our legs in the lake!
If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as chocolate-chip protein pancakes will be served afterwards.
Also, if you have purchased a hydration pack, please bring it with you on this run. Hydration packs can be purchased at the EP Mountain Shop (various sizes & prices).
Thursday – Claire’s on the Park w/ Coach Harris @ 6:30AM. EPXC will be meeting at Bond Park (right across the street from Claire’s) and do a run around Estes. Bring some $$ for afterwards. Claire’s is a cozy spot offering classic American breakfasts with a patio for park views. It should be beautiful weather to have our breakfast outside.
Friday – Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room. Our focus on this workout will be on the upper body. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.
In strength training (i.e. weights), muscular endurance refers to the number of repetitions of a single exercise you can do without needing to stop and rest (a.k.a. lactic acid threshold training).
In cardiovascular training (i.e. running), it builds the energy systems of the body, the muscle fibers, and capillaries that can sustain long periods of running.
***It’s imperative you attend these sessions. CAUTION: Soreness may occur***
Saturday – O.Y.O (On Your Own) run OR coordinate amongst your teammates to get out for some easy miles. EPXC Team Captains Applicants, this is an opportunity to show your leadership; get your teammates out!
Sunday - Cross-Training or Rest Day!
We are Estes Park Cross Country, We are Bobcat Runners, We are Mountain Strong!
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!! GO BOBCATS!
#epxc #bobcatrunning #gobobcats