As EPXC concludes Week #4 of 'Summer Training' and enter Week #5, the body is likely making adaptations to the demands you all have been putting on it; just like before tapering during the season. Trust us (I know, I know, we sound like a broke record), stay consistent with the summer training; eventually the soreness will go away and you WILL feel stronger muscularly & cardiovascularly. We are all going through this together, let's keep it up.

Estes Park Cross Country did do one tough run this past Thursday around the High Dr. neighborhood. Tough runs like these make the mind mentally stronger. Please do not get discouraged, keep at it; your future self in August, September, & October will thank you. Ensure you are drinking PLENTY of fluids throughout the day and getting a good nights sleep.

There is a lot of information this week, so please read this email all the way through. Enjoy!

Lyons River Run 5K:

It looks like we've got a good number of EPXC runners & parents attending the 5K tomorrow. There will be no formal carpool to Lyons, so please if you need a ride, reach out to one of your teammates.

Coach Harris or Coach Stafford will send out a quick email tomorrow OR Sunday with results and photos. Good luck everyone, run fast and have fun!

Run Like the Wind 5K:

Next Saturday, July 7th, is the Run Like the Wind 5K in Allenspark. For the 10th annual edition, they are celebrating with a whole day of fun for this milestone (see attached flyer). EPXC historically does really well (meaning putting lots of our runners in the top spots) at this race as we train at altitude and run a bunch of hills; so let's continue that tradition.

They will award medals to the top 3 overall male/female and to the top 2 age group (under 14, 14-19, etc.) and ribbons to 3rd, 4th, 5th age group. Note that the price goes up this Sunday and you need to register by Monday to get the awesome rainbow tie dye shirts.

EPXC Team Liaison:

Coach Harris and Coach Stafford are excited to announce Tonya Russell (Lucas's mom) as Estes Park Cross Country's Team Liaison! Coach Harris and Coach Stafford will be meeting with her during this summer to ensure the XC season runs smoothly and she is representing us well with the Bobcat Boosters. A BIG congrats to her and many thanks for volunteering to support us in this capacity!

Longs Peak XC Volunteer Coordinator:

EPXC is looking for a Volunteer Coordinator for this year's Longs Peak XC Meet to be held on Saturday, September 29th. The main role of the Volunteer Coordinator is reaching out  to community members, parents, or anyone else you can think of to volunteer at the race as course marshals, start/finish line marshals, set-up & break down helpers, etc. This role is vital is making our home meet a success!

If you are interested, please email Coach Harris and/or Coach Stafford ASAP.

We know the meet is a ways out but we'd like to meet before the upcoming school year to go over logistics.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do any where from 4 to 6 miles depending on your weekly mileage plan***....OR....

O.Y.O (On Your Own) run. Please coordinate amongst your teammates to get out for some easy miles. **EPXC 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.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Afterwards, the Moreau's have graciously offered the post run dinner at their home.

If any one would like to host the following week, please let Coach Harris know.

Wednesday – Lily Lake to Estes Cone Trail @ 6:30AM. EPXC will be meeting at the Lily Lake parking lot and make our way to the top of Estes Cone. Estes Cone literally has 360 views of Estes Park, RMNP, and the valley. If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with well worth it.***

Thursday – Notchtop Bakery & Cafe @ 6:30AM. EPXC will meet in the parking lot and do a run around downtown Estes Park. Bring some $$ for afterwards. Named after Notchtop Mountain inside RMNP, Notchtop serves up large breakfasts with a focus on local & organic ingredients.

Friday - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **EPXC 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 - Run Like the Wind 5K (Allenspark, CO). See above for details. If you finish in front of Coach Stafford, you get an awesome prize!!

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!!

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