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Estes Park Cross Country - Week 7 - Summer Training

This was definitely a tough week of training to include a hill workout (the infamous Johnsen Hill) on Monday, the always fun BUT hard Pole Hill Rd., then races on Thursday & Friday. We ask that you continue to do some REALLY easy miles over the weekend (at least one day of running and one day off; if you are running Monday thru Friday), hydrate and lots of stretching.

This is a reminder that the Estes Park Cross Country Team Camp will be held from Friday, August 10th thru Monday, August 13th in Steamboat Springs, CO. Team camp space in limited to 7 boys and 7 girls which is based on certain qualifications.

At EPXC’s summer camp, runners will become better, faster and smarter athletes. This very highly sought-after camp is a place for EPXC’s runners to build old & new friendships, have fun, increase running knowledge, continue training for the upcoming season, and most importantly, continue EPXC’s tradition to compete at the highest level. It also is a time to determine goals and what is necessary to accomplish those goals for the season.

Towards the beginning of August, we will send out an email to those runners who have met/exceeded the qualifications. In that email, we will have a date in which invitees and parents will meet at the HS before camp to go over logistics (i.e. camp cost per runner, expectations, depart/arrival times, paperwork needed, camping ‘stuff’, etc.). Qualifications for EPXC’s team camp can be found HERE.

As always, there is a TON of information this week, so please read this email all the way through.

"Pasta Jay's" West End 3K results:

Atlas Rhode was the lone EPXC runner to tackle this 3 loop course. This incoming freshman finished 4th in his Age Group (0-19) with a 12:04 (6:28min/mile). Nice work Atlas!

Roger's River Run 5K at Rhythm on the River results:

This race is tonight and will post results tomorrow.

EPXC Team Trail Marathon Relay:

IMPORTANT! Coach Harris and Coach Stafford have decided to push the EPXC Team Trail Marathon Relay to potentially next weekend. Coach Harris will follow up with an email in the next few days with details pertaining to this event.

Longs Peak XC Volunteer Coordinator:

We are excited to announce Ruby Bode as the Longs Peak XC Volunteer Coordinator! Ruby was EPXC’s Head Coach from 2011 to 2013 and Assistant Coach from 2009 to 2010. She will be playing a critical role in the success of our home meet and we are excited to have her on board. A BIG congrats to her and many thanks for volunteering to support us in this capacity!

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do anywhere from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. As of this email, we do not have a host for dinner afterwards. If anyone would like to host, please let Coach Harris know.

Wednesday – Sandbeach Lake @ 6:30AM. EPXC will be in the Allenspark park 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'. 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.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.***

Thursday – Claire’s on the Park @ 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.

Friday - O.Y.O (On Your Own) run. Please coordinate among 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

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!

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Estes Park Cross Country - Week 6 - Summer Training

The cross country season is closely approaching as we are about 4 1/2 weeks away from the official first day of practice (Monday, August 6th). The attendance at each of the summer practices has been outstanding! Both coaches can't say enough how proud we are of those that have been putting in the work. As we said this past week, there are very few teams in the state that are putting in this kind of work AND even fewer teams who have been doing the types of hard runs (trails, tempos, etc.) we have been doing.

If you have yet to be out this summer, it is not too late! 4 1/2 weeks is still plenty of time to build a decent endurance base before the start of the season. Both of us hope to see everyone out for the remainder of the summer runs.

As always, there is a TON of information this week, so please read this email all the way through.

"Pasta Jay's" West End 3K:

On Thursday, July 12 in Boulder, CO is the first race of the Boulder Race Series, the "Pasta Jay's" West End 3K; first wave at 6:00PM. This multi-loop course (very spectator friendly), and the new redevelopment of the West End of Pearl St. completed, is a fun and fast course. Then stick around to watch the Elite Men & Women's races to see collegiate and professional runners tackle the same course.

The west end of Pearl St. also offers plenty of great options to eat while relaxing after your race, there is no excuse not to have a good time! They will also have live bands and plenty of people cheering for you.

Roger's River Run 5K at Rhythm on the River:

The very next evening, Friday, July 13 in Longmont, CO is the Roger's River Run 5K and Glow Party (race start at 7:30PM). Let's dress in our glow and party apparel, to run, walk, or dance the 5K, all the way to the GLOW after party!

EPXC will meet at the registration table at 7:00PM for a warm-up run, dynamic stretches, and strides.

Both coaches really encourage everyone to run at least one of these summer runs as they build confidence in racing 5Ks, in-race strategy, pacing, and most importantly, having FUN!

Longs Peak XC Volunteer Coordinator:

EPXC is looking for a Volunteer Coordinator for this year's Longs Peak XC Meet to be held on Saturday, September 29th. The main role of the Volunteer Coordinator is reaching out  to community members, parents, or anyone else you can think of to volunteer at the race as course marshals, start/finish line marshals, set-up & break down helpers, etc. This role is vital is making our home meet a success!

If you are interested, please email Coach Harris and/or Coach Stafford ASAP.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do any where from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Afterwards, the Igel's have offered to host dinner at their home. THANK YOU for allowing the team to relax and have some 'down' time to hang out with each other!

If any one would like to host the following week, please let Coach Harris know.

Wednesday – Pole Hill and National Forest @ 6:30AM. EPXC will meet at the top of Pole Hill Rd. at the entrance to the National Forest across from Alpine St.; past Ravencrest Chalet. We will go over the route the morning of for different mileage groups. 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.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.***

Thursday – Cinnamon's @ 6:30AM. EPXC will meet in the parking lot and do a steady uphill along Fall River Rd., touch the Ranger Station at the Fall River Entrance, then turn and enjoy not only the great views but the downhill all the way back. Bring some $$ for afterwards.

Although Cinnamon's has a small menu, they offer four types of delicious cinnamon rolls: a classic (with icing on the side, if that's your preference), sticky pecan rolls, raisin-filled, and fruit-filled.

"Pasta Jay's" West End 3K (Boulder, CO) @ 6:00PM - See above for details.

Friday - O.Y.O (On Your Own) run. Please coordinate among 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Roger's River Run 5K at Rhythm on the River @ 7:30PM. See above for details.

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!!

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Estes Park Cross Country - Week 5 - Summer Training

As EPXC concludes Week #4 of 'Summer Training' and enter Week #5, the body is likely making adaptations to the demands you all have been putting on it; just like before tapering during the season. Trust us (I know, I know, we sound like a broke record), stay consistent with the summer training; eventually the soreness will go away and you WILL feel stronger muscularly & cardiovascularly. We are all going through this together, let's keep it up.

Estes Park Cross Country did do one tough run this past Thursday around the High Dr. neighborhood. Tough runs like these make the mind mentally stronger. Please do not get discouraged, keep at it; your future self in August, September, & October will thank you. Ensure you are drinking PLENTY of fluids throughout the day and getting a good nights sleep.

There is a lot of information this week, so please read this email all the way through. Enjoy!

Lyons River Run 5K:

It looks like we've got a good number of EPXC runners & parents attending the 5K tomorrow. There will be no formal carpool to Lyons, so please if you need a ride, reach out to one of your teammates.

Coach Harris or Coach Stafford will send out a quick email tomorrow OR Sunday with results and photos. Good luck everyone, run fast and have fun!

Run Like the Wind 5K:

Next Saturday, July 7th, is the Run Like the Wind 5K in Allenspark. For the 10th annual edition, they are celebrating with a whole day of fun for this milestone (see attached flyer). EPXC historically does really well (meaning putting lots of our runners in the top spots) at this race as we train at altitude and run a bunch of hills; so let's continue that tradition.

They will award medals to the top 3 overall male/female and to the top 2 age group (under 14, 14-19, etc.) and ribbons to 3rd, 4th, 5th age group. Note that the price goes up this Sunday and you need to register by Monday to get the awesome rainbow tie dye shirts.

EPXC Team Liaison:

Coach Harris and Coach Stafford are excited to announce Tonya Russell (Lucas's mom) as Estes Park Cross Country's Team Liaison! Coach Harris and Coach Stafford will be meeting with her during this summer to ensure the XC season runs smoothly and she is representing us well with the Bobcat Boosters. A BIG congrats to her and many thanks for volunteering to support us in this capacity!

Longs Peak XC Volunteer Coordinator:

EPXC is looking for a Volunteer Coordinator for this year's Longs Peak XC Meet to be held on Saturday, September 29th. The main role of the Volunteer Coordinator is reaching out  to community members, parents, or anyone else you can think of to volunteer at the race as course marshals, start/finish line marshals, set-up & break down helpers, etc. This role is vital is making our home meet a success!

If you are interested, please email Coach Harris and/or Coach Stafford ASAP.

We know the meet is a ways out but we'd like to meet before the upcoming school year to go over logistics.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do any where from 4 to 6 miles depending on your weekly mileage plan***....OR....

O.Y.O (On Your Own) run. Please 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Afterwards, the Moreau's have graciously offered the post run dinner at their home.

If any one would like to host the following week, please let Coach Harris know.

Wednesday – Lily Lake to Estes Cone Trail @ 6:30AM. EPXC will be meeting at the Lily Lake parking lot and make our way to the top of Estes Cone. Estes Cone literally has 360 views of Estes Park, RMNP, and the valley. 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.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with well worth it.***

Thursday – Notchtop Bakery & Cafe @ 6:30AM. EPXC will meet in the parking lot and do a run around downtown Estes Park. Bring some $$ for afterwards. Named after Notchtop Mountain inside RMNP, Notchtop serves up large breakfasts with a focus on local & organic ingredients.

Friday - O.Y.O (On Your Own) run. Please coordinate among 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! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL.

Saturday - Run Like the Wind 5K (Allenspark, CO). See above for details. If you finish in front of Coach Stafford, you get an awesome prize!!

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!!

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