We've just wrapped up Week 4 and everyone has been doing GREAT!!! We are also getting closer to the Holiday Break (in 2 weeks), which means the track season is closely approaching; it'll be here before you know it.
The weather the week looks to be favorable, so let's all take advantage and make as many training sessions as possible; your future self will thank you. ;-)
Here is a quick recap of last week and the upcoming schedule. Note that there have been a few changes to this week's schedule, so please read carefully.
Fastest Coach in Colorado Recap
This past Saturday was the annual "Fastest Coach in Colorado" on the St. Vrain course in Lyons, CO. Coach Harris and Coach Bodin took part in the action and represented Estes Park very well. Coach Bodin took 3rd in 17:18 followed by Coach Harris in 4th by 1-second in 17:19.
Egg Nog Mile
SAVE THE DATE for Friday, December 21st @ 1PM (soon after your last final exam) for a yearly holiday tradition, The Egg Nog Mile! We'll put more info down later with registration info but you can read all about this awesome event HERE. ***Ugly Christmas attire is a MUST*** AND family and friends are encouraged to participate as well.
Upcoming Week Schedule:
Monday – 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.
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 – 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!
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 – "Friday Dollar Run" @ 3:30PM SHARP! This has become a NEW tradition for the Winter Training sessions to wrap up the week. Meet in the EPHS weight room and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30.
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 (firstname.lastname@example.org). 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