We are entering Week 6 as well as....dun dun DUUUNNNNN...."Final Exams Week!!", LOL. This most likely means staying up a little later than normal for extra studying, stressing out about last minute papers due, and/or cramming as much in your brain of the entire semester as you can; well...hopefully not that last one. Anyway, Winter Training will resume as normal with a few changes starting on Wednesday once Final Exams begin. We still want everyone to make every effort to make these trainings as research shows that physical activity first thing in the morning:

~Enhances metabolism,

~Improves physical and mental energy, great for those testing days,

~Helps develop self-strong discipline,

~Builds muscle more efficiently,

~Be more active throughout the day,

....and these are just a VERY few of the benefits.

So with that said, we look forward to seeing everyone bright & early this week :-)

One last thing before the weekly news is there will be no organized training the week of Christmas with a modified schedule the week of New Years. We understand the holidays are a time for gatherings and togetherness, however, a good break from being coop'ed up in the house all day is getting out and moving a bit; this could be hiking, cycling, running, walking, etc. Don't let your momentum slide. I will continue with weekly emails through the break.

Here is the upcoming schedule. As always, there have been a changes to this week's schedule, so please read carefully:

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 payoff from the time invested on this day are greater speed AND, most importantly, injury prevention.

OPTIONAL Easy Run w/ Coach Stafford @ 3:30PM SHARP! Meet in the EPHS weight room for an 'easy' run. Expect to be done by 4:20-4:30.

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.

OPTIONAL Easy Run w/ Coach Stafford @ 1:30PM SHARP! Meet in the EPHS weight room for an 'easy' run. Expect to be done by 2:30PM.

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.

***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 – OPTIONAL Easy Run w/ Coach Stafford @ 11:45AM SHARP! This will be an easy 'extended' warm-up before partaking in the Egg Nog Mile. Please meet in the EPHS weight room and expect to be done by 12:30-12:45PM. ***If you are NOT running the Egg Nog Mile, you are HIGHLY encouraged to attend.***

Egg Nog Mile @1PM (EPHS Track). This annual Winter event is the ultimate test of a runner's fitness, stomach strength, and holiday spirit. Everyone should have already registered. For those that have not, please still show up to spectate/cheer/volunteer; this includes PARENTS!!

There will be a secondary competition on the BEST holiday costume. Whether that's an ugly X-mas sweater, stocking hats, holiday socks, etc. we want to see them.

Prizes will be awarded upon conclusion of the races.

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.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original 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 (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR a 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!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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