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