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Winter Training - Week 15; the FINAL WEEK

WE'VE MADE IT; The final week of Winter Training, YAY! We want you all to take a moment to think back upon the past 15 weeks and all that you all have put in. We can guarantee you all that there were not many track & field athletes doing what you all have done the past 15 weeks (countless ABCD streets, Johnsen Hills, stretching, aqua jogging, etc.). Since we've been at EPHS, this has been the BEST Winter Training season yet and I can speak for all coaches when we say we're excited to see what the track & field season brings. The foundation, base and engine (lungs, heart & legs) of your fitness has been built, and now, its time to put on the details (speed, focus & strategy).

Just as a 'heads up', after this email, Coach Bodin & Coach Harris will take over duties with weekly emails during the track & field season providing weekly practices schedules, meet info, meet results & recaps, and any other pertinent info. Stay tuned!

As for me, I will still be hanging around but not as intently as summer training, XC season and Winter Training. I will try to make some practices and definitely hop into a workout or two with the team. You all have work hard and I'm looking forward to seeing the results on the track! Trust in your current fitness and keep building on it.

With all that said...., its 'Taper Week' leading into the First Official Day of Track Practice on Monday, February 25th. Read on for some fun stuff coming up this week.

Upcoming Week Schedule:

Monday – President's Day, NO SCHOOL. O.Y.O (On Your Own) run OR with teammates. Please try to get out for some easy miles on this day.

Tuesday – "If You Can Dodge A Wrench, You Can Dodge a Ball" w/ Coach Bodin @ 6:30AM at the EPHS Gymnasium. This is the ULTIMATE past time fun of dodging, ducking, dipping, diving ANNNNNND dodging. Even teams will be broken up to battle!

The rules are simple: each team is to eliminate all members of the opposing team by hitting them with thrown balls, catching a ball thrown by a member of the opposing team, or forcing them to move outside the court boundaries when a ball is thrown at them.

Remember the 5 D's of Dodgeball: Dodge, duck, dip, dive annnnnnnnd dodge.

Wednesday – "Game of Throws & Undertoes" w/ Coach Harris @ 6:30AM at the Estes Community Center. The craziest game on earth. H20 (Water) Polo is a cross between rugby, soccer, basketball, and wrestling with teams consisting of 4-7 mentally unstable people (who in gods name would want to be putting breathing air second to the ultimate goal of victory).

The object of the game would not only be to stay above the water while everyone is try to put you under, but to shoot the ball past the goalie and score. There are rules...when you are on the surface of the water (which isn't often); under the surface anything goes. Trying to shoot a ball with everyone and their mother beating on you could prove to be a challenge. "Survival of the fittest"....and just for the record, we are NOT swimmers!

Thursday – Team Touch And Go (a.k.a. TAG, a.k.a. "Cops & Robbers) w/ Coach Harris @ 6:30AM meet in the HS Commons. Here is a quick breakdown. The 'Cops', who are in pursuit of 'Robbers' (the team being chased), arrest the robbers by tagging and putting them in jail. The robbers can run/walk/skip/crawl/do whatever it takes to get to the 'safe spot'. Robbers can stage a jailbreak by tagging one of the prisoners without getting tagged themselves.The game ends if all the robbers are in jail OR the allotted time expires.

Friday – "Friday Dollar Run" w/ Coach Stafford @ 3:30PM SHARP! This is the LAST installment for the Winter Training session to wrap-up the week. Meet in the EPHS 'Commons' and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets <---LAST TIME, Hooray! Expect to be done by 4:30.

Saturday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Sunday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Monday – FIRST OFFICIAL DAY OF TRACK & FIELD PRACTICE!!

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 and off-season.

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

Looking forward to another AWESOME week! GO BOBCATS!! Let's kick some butt this track season!

#epxc #bobcatrunning #gobobcats

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Winter Training - Week 14

We are exactly 2 WEEKS away from the start of the track & field season, WOW! We hope that you all are getting just as excited as we are. We also hope that these past 14 weeks (it IS a LONG grind of winter training) has proven to be beneficial and you all are ready to start jumping into some serious workouts! Just think of what you all have done: 14 weeks of ABCD streets, Johnsen Hill repeats, intense aqua jogging sessions, serious stretch work. THIS is what it takes to be the BEST!

Please note that this will be the last week of hard base-training followed next week of a 'down/recovery/taper' week before official practices begins.

If you have an 4 minutes, check out this AMAZING video (the Wanamaker Mile) from this past weekend's NYRR Millrose Games. SOOOOO close!!!! This should get you all pumped!

AND NOW, to this week's upcoming schedule. It has change a bit so please read carefully:

Upcoming Week Schedule:

Monday – Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Gymnasium. These sessions are geared toward strengthening key running muscles, improving range of motion via exaggerating aspects of the running gait, improving the communication between the nervous system and muscles, and making the body more mindful of good running form. The payoffs from the time invested on this day are greater speed AND, more importantly, injury prevention.

PM - O.Y.O (On Your Own) run OR with teammates @ 3:30PM meet in HS Commons. Please coordinate among your teammates to get out for some easy miles

Tuesday – 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. Coach Harris will send a 'Remind' message of what to bring.

**PM - Mandatory Track & Field Meeting w/ Coach Bodin & Coach Harris @ 3:30PM in Coach Harris's room. There will be a meeting for all people that are interested in doing track & field in Coach Harris's room. For those that have friends that are interested and want to know more, please bring them along as well.**

Wednesday – 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 for short duration, which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

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

***We ARE in the thick of the WINTER SEASON, so please ensure you are bringing enough clothing for the weather (i.e. hats, gloves, pants, OR double up on everything)***

Friday – "Friday Dollar Run" @ 3:30PM SHARP! This NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS 'Commons' and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30. This will be the last ONE of the winter training season!

Saturday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Sunday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Last, but definitely not least, is our ONLY winner of the Winter Training Race Series. The rules are simple: "Run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season and receive an awesome prize." This season only winner goes to Charly Raymond would raced in the: YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 10K, & Old Man Winter Rally 5.9-miler. CONGRATS Charly; please see Coach Harris for your prize!! We hope next season we have more winners.

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 and off-season.

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

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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Winter Training - Week 13

Can you believe it...we are already in February and the track season is starting up in less than 4 weeks! We have 2 more weeks of steady work (running, training, etc.), AND then the final week before heading into the first official day of track practice (which, BTW is Monday, February 25th). We'll have a somewhat of a 'taper' week to let the body rest, recover, rejuvenate and be ready to have an awesome season! NOTE, we will still have training that week, however, it will be low-key and FUN...stay tuned!!

PLEASE do everything in your power to get out these final 2 weeks! There are also 2 opportunities this weekend to get in some 'race' simulation (SEE Saturday & Sunday below).

AND NOW, to this week's upcoming schedule. Please read carefully all the way through as there have some changes:

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 for short duration, which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

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

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. Coach Harris will send a 'Remind' message of what to bring.

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

***It actually looks to be a decent week 'weather-wise', but keep an eye out and dress accordingly.***

Friday – "Friday Dollar Run" @ 3:30PM SHARP! This NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS 'Commons' and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30. A GREAT WAY TO FINISH OFF THE WEEK!

SaturdayHeart Throb 5K (Longmont, CO) @ 10:00AM. Starting at Sandstone Park Pavilion in Longmont, CO and winding through the beautiful trail around the soccer and baseball fields, this is a scenic race in Longmont! As you run, all of your fans will be able to see you from the start line, and around the park. This is a very spectator friendly venue!

SundayOld Man Winter Rally 5.9-miler (Lyons, CO) @ 10:30AM. Starting at Laverne Johnson Park in Lyons, CO, you’ll run through town and onto a smooth/packed trail in Bohn Park. You could encounter snow or gravel, depending on Old Man Winter’s plan for the day. Single track will take you to the Picture Rock Trail head. Then, the course follows the beautiful Old South St. Vrain Road along the creek and alongside red rock cliffs. 2.9 miles is the turn-around / aid station, then you follow the same course back to the after party. Be sure to keep an eye out for foam ‘snow flakes’ along the course – bring one back and you’ll get a prize!

***This race is also a BolderBoulder quaifier***

Coach Stafford will send out reminders for these two races as they get closer to when & where to meet. These are both fast and FUN races!!!

These will be the last two races before the start of track season and are relatively close to Estes Park.

Again, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive an awesome prize(s). Here are the current standings as of this date:

Hayden - 3 (Turkey Trot 5K, ColderBolder, Frost Giant 5K)

Charly - 3 (YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 5K)

Lucas - 2 (Pumpkin Pie 5K, ColderBolder)

Tracy - 2 (Turkey Trot 5K, ColderBolder)

Javier - 1 (Frost Giant 10K)

Brooke - 1 (Frost Giant 10K)

Cole - 1 (Frost Giant 5K)

Atlas - 1 (Frost Giant 10K)

Mae - 1 (Colder Bolder)

Let us know if we have missed anyone.

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 and off-season.

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

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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