This was another great week of training and all the coaches can see that those attending are getting in a good rhythm, working hard, and staying committed. It takes a lot to roll out of bed early to be at training by 6:30AM...especially when its dark and cold out. All coaches admire the desire, commitment, and consistency everyone has given thus far. You will thank yourself when race performances and PR's start happening sooner than later.

If you have yet to be out, please do not be intimated. Now is the time to start, as opposed to the start of the Spring season. 

As always, there is a TON going on this week, but first, below is a recap and pertinent info. Please read through this entire email; it may seem redundant, however, we do small tweaks to the weekly schedule with each passing week.

ColderBolder

This past Saturday was the conunterpart to the BolderBoulder, the ColderBolder. We had a couple of athletes participating at this race. They were using it more as a benchmark/training run to see where they are at. Here are the quick results:

Lucas Russell - 19:40
Hayden Filsinger - 19:57
Tracy Filsinger - 30:30

Heather Russell - 24:13

Don't be deceive by these time, this course is pretty challenging will all the rolling hills involved through the CU campus. You could easily take off 1-2minutes for overall time. Great job to all these athletes!

Remember, there will be more 5Ks in the next couple of weeks/months to see how the Winter Training has been helping. ***Those that participate in 4 of ANY 5K (or any distance race for that matter) before the start of the track season, get an pretty sweet prize.***

Here is the tally. Please let me know who's missing:

Lucas - 2

Hayden - 2

Charly - 1

Tracy - 1

EPHS Track Team Captain Applicants

Coach Harris and Coach Bodin are currently in the process of putting together captain applications for the track season. These will hopefully be ready for distribution this week. For those that are interested in applying, there will be a short meeting (before the holiday break) to discuss the role & responsibilities of a track captain, expectations, etc., as well as handing out the paper application to fill out and turn in. Stay tuned for follow up from Coach Harris & Coach Bodin.

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!

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.

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.

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

SaturdayFastest Coach In Colorado @ 9:30AM (Lyons, CO). Ever wonder what its like seeing an XC race from the sideline?...or how about running from mile marker to mile marker to encourage your runner?...OR, even better, yelling at the top of your lungs until it felt as though your throat was gonna explode? Well, this is your chance to experience everything it takes to be an XC coach and PAYBACK for all the times us coaches yell at you!

This is YOUR opportunity runners to come out and cheer on your EPXC coaches as they tackle the St. Vrain course and compete against coaches from all around the state. Stay tuned for details for an easy running in Lyons before watching the race

Sunday - Rest Day or 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.

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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