This was another awesome week of workouts as we're wrapping up Week #2. As with the summer training, consistent Winter Training WILL pay huge dividends for the upcoming track season at the end of February. Everyone has been doing great. Let's keep up the awesome work!
Nike Cross Regionals - Southwest Recap
EPXC sent 3 runners this past Saturday to Casa Grande, AZ for the Nike Cross Country Regionals. First up was the girls' race in which Annalise and Charly competed. A HUGE congrats to these 2 runners as they were able to put their best race (PR'ing) of the season finishing 20:15 (Annalise) and 20:18 (Charly). Also, Annalise was able to make her etch her name on EPXC history by putting herself on EPXC's All-Time Top-10 Board (#10) on the LAST race of her senior year. WHEW...she did it!! which was one of her goals before graduating.
The boys race was up next. Sawyer was our lone EPXC boy and also had a big time PR by 34 seconds! What a great way to cap off the season for these 3 runners. We're looking at NXN to be a yearly competition for the Estes Park Cross Country team.
Results can be found HERE.
Pumpkin Pie 5K Recap
Also this past Saturday was the Pumpkin Pie 5K in Denver, CO. The Russell (Heather, Tonya, & Lucas) family traveled down and had some excellent performances. We're looking forward to having Heather part of EPXC is the near future.
Results can be found HERE.
Please read carefully of the upcoming week as it's a little different because of the Thanksgiving holiday:
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 exercises to get the heart 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 range of motion via exaggerating some aspects of the running gait, improving the communication between the 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, most importantly, less injury risk.
Easy Run w/ Coach Stafford @ 3:30PM meeting in the EPHS weight room. Before breaking for a couple of days for the Thanksgiving break, we'll meet for an easy 3, 4, 5 or 6 low-key/easy effort miles in Estes Park.
Wednesday - 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!
Thursday - 11th YMCA of the Rockies Annual Turkey Trot @ 8AM (Estes Park, CO). Earn your turkey and burn some extra calories by participating in this local 5K with friends, family and fellow EPXC runners/parents. Registration for the race can be found HERE and check in is at Hempel Auditorium starting at 7AM. Course map is attached.
***EPXC will meeting at 7:15AM at the Main Fire Pit (across the street from Hempel Auditorium) for a short warm-up and ready to go by 8AM.***
AND.....,an awesome incentive to run fast is a one-year Family Membership to YMCA of the Rockies awarded to: 1st place male, 1st place female, 1st place under age 16!, WOW!
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.
Saturday & Sunday - Day off OR if you're feeling up to it, some easy miles.
EPXC Team Gear for EVERYONE:
-Stickers: Please email Coach Harris for your Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.
-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 contact Coach Harris (firstname.lastname@example.org). 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 and off-season.
You all can also follow us on our team Facebook page HERE!
We are wishing everyone a very HAPPY THANKSGIVING! GO BOBCATS!!
#epxc #bobcatrunning #gobobcats