Wolverine Invitational Meet Recap
This past Friday, September 13th (“Friday the 13th!!”), the EPXC team competed at the Wolverine Invitational at Monfort Park in Greeley, CO. The format of this meet was “run unlimited” meaning that all of our runners competed in the same race. See race breakdown below and full results linked here.
Going into this race, we knew that this course would be one of the fastest we’d get a chance to run all season and that everyone would be well-positioned to chase down new PR’s if they ran the right race. The plan for everyone was to get out and run a “smart” 1st mile and try to be as close to PR pace as possible at the mile mark. From there everyone’s job was to be aggressive and pass as many runners as possible in the second two miles. Both teams executed this plan very well and the results are telling both in terms of team finish and individual improvement.
EPXC Girls Team - 6th place/ 18 Teams *(1st in 3A)
The girls team absolutely crushed it at this meet! They finished 6th overall and 1st in 3A, 6 out of 8 runners ran PR’s totaling (-4:03), and all 6 runners who ran this meet in ’18 improved on that time with a total team improvement of (-15:43)!! Raymond was our first girl across the line finishing in 8th place, with a new PR, and a NEW EPXC All-Time Top-10 performance of 20:17. Stein was next placing 25th with a BIG (-1:03) PR of 21:48, Barron was (-:13s) faster than she was at this meet last year, Igel ran a (-:21s) PR of 23:04, Daley was our 5th girl and matched her all-time PR exactly, Tarczali improved on her PR by (-:32s) with a 24:56, Goodwin ran a 25:17 which was a (-:44s) PR for her, and Filsinger ran the biggest PR of the day (-1:22) with a 29:12.
Many of the girls noticed that despite running PR’s and huge improvements over last year, their overall place in the race was generally worse this year. The 2018 race had 114 girls competing whereas this year had 198. Looking at each finish as a percentile, every girl moved up in the field this year and we improved our average percentile finish by 13.7%.
Objectively, this was the best race of the year so far for the girls team and sends us into the second half of the season with renewed confidence.
Boys Team- 10th place/ 21 Teams *(3rd in 3A)
The boys team ran an excellent race as well. They finished 10th overall and 3rd in 3A, 8 out of 15 runners ran PR’s totaling (-5:26), and ALL 4 runners who ran in 2018 improved on that performance with a total team improvement of (-1:34)! Russell was our first finisher placing 24th overall with a new PR of 18:00 (-:15s) and Filsinger was right behind with a 25th place finish and a new PR of 18:02 (-:32s). Murray was our 3rd runner (-:27s) faster than in 2018, Ferree had the biggest PR of the day running 19:31 (-1:12), Moreau was our 5th and PR’d by (-:38s) with a 19:32, Faulkner PR’d by (-:51s) with a 19:40, Solis-Bernal ran (-:5s) faster than in 2018, M. Jackson ran his fastest time of the season 19:51, B. Jackson was right behind with a (-:39s) PR running 19:51, Wignall ran a huge PR of (-1:03) with a 20:24, and Knudson ran 21:29 for a (-:16s) PR.
Like the girls’ race, the boys’ race grew significantly in 2019 with 270 runners competing compared to 138 in 2018. Compared to 2018, the boy returners to this race all moved up in their percentile with a team average improvement of 2.0%. This was also the boys team’s fastest race of the season and it sets the stage for the second half of the season where we hope to overtake at least one of the 3A schools ahead of us at the League/Regional meet.
** NOTE: The Monfort Park course will also serve as the venue for the combine Patriot League & 3ARegion4 Regional Meet on October 17th.
“THANK YOU” to the Kims for filling the snack box this week and to the Goodwins for hosting the team dinner on Thursday night!
ALSO, a big thanks to Mary Barron, Holly Daley, Melia Igel, and Charly Raymond for decorating all of the lockers this week!
3:30PM Mileage Run
3:30PM The “Michigan” Workout
3:30PM Mileage Run
3:30PM Light Race Pace Workout
6:30AM Girls Team Pre-Meet Run
7:00AM Boys Team Pre-Race Meeting (room#111)
3:30PM Boys Team Pre-Meet Run
3:30PM Girls Team Body Image Workshop & Pre-Race Meeting (room#111)
*Body Image Workshop w/ Ray Nypaver
5:00PM Team Dinner (@ the Igels)
On Friday the girls team will be meeting with psychologist and ultra-runner Ray Nypaver for a Body Image Workshop.
The Main Objectives of the session will be:
-Dispel myths on the runners body/acknowledge the myths we've believed about our own bodies,
-What to look for and how to talk teammates we have concerns about, and,
-Learn how to become body positive (meditation, create mantras)
St. Vrain Invitational
(Lyons High School, Lyons, CO.)
6:45AM - Depart EPHS
8:25AM - High School Girls (2A/3A)
9:00AM - High School Boys (2A/3A)
10:00AM - Awards (2A/3A)
11:00AM - Return EPHS
**Other EPXC Team Info**
Google Drive Album
If you have been taking photos at the meets, please upload them on the below link. We will use this album to create the end of season banquet presentations and the athletic hallway EPXC boards.
Longs Peak XC Invite Volunteers
Believe it or not, we are just 2 weeks away from our home meet, the Longs Peak XC Invitational, on September 28th. Making this meet happen takes a huge volunteer effort, and we will need everyone who is available to help out. PLEASE fill out the attached the google form with your availability on 9/28 and volunteer position preferences. Thank you in advance!
Terry Chiplin App Info.
Two weeks ago, Terry Chiplin spoke with our team and led them through a guided race visualization exercise. We had great positive feedback on the session from our runners and many of them have been continuing to experiment with the practice of visualization. Terry has offered to allow our athletes to access his running visualization App for free using the login info below.
Here are details to share for the activacuity app - All team members that have access to an iOS device can access the app for free as a paid subscriber for a year.
activacuity contains daily guided imagery sessions that help you focus on positive aspects of your running, that empowers your focus, confidence, athletic experience & performance, creating new positive neural pathways that leaves self destructive thinking behind.
If you have an iOS device (iPhone, iPad, or iPod touch) then we are giving you a year's free access to the app - got to the app store link, https://itunes.apple.com/us/app/activacuity/id1007068517?mt=8 - download and install, set up a user account, and then e-mail with your username to firstname.lastname@example.org - we can then upgrade your status to that of a paid subscriber... we look forward to getting you set up and to hearing your feedback on this exciting app!
The 6th Annual EPXC Color Run
The EPXC team will be hosting the 6th Annual Homecoming Day Color Run on Friday, October 18th. This is a really fun event for our athletes and participants alike, and like our home meet, it wouldn’t be possible without volunteers. If you are interested in helping out with the Color Run, please fill out the google form below.
We are also beginning registration for this race this week. If you, your family, or your friends would like to participate this year please encourage them to sign up. This year we are planning to run both a 1-mile and a 5k race. Please sign up for the race using the link below and feel free to share it with anyone. This is one of our biggest team fundraisers and the more participants we can get, the more money we can raise for the team.
**Registration and fees are due NO later than Friday October 4th and can be paid at any of the school front offices.
Thank you all for everything so far this season.
Keep on Running!
We are Estes Park Cross Country, We are Bobcat Runners, We are Mountain Strong! Here’s to an awesome 2019 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!! GO BOBCATS!
#epxc #bobcatrunning #bobcatrunner #gobobcats