WOW...we are already into Week 10 of Winter Training!! It's exciting to think that a lot of you have been consistent with the training and what will happen come track season (huge PRs??); which is just a few short weeks away. For those that have been sporadic OR have not shown up at all, there is still time to get that base fitness in. NOW IS THE TIME!

A couple of days ago, I came across this AWESOME podcast which interviews Chris Lear (author of fantastic books such as Running with the Buffaloes and Sub-4:00...among others). If you have an opportunity to listen to it, I highly recommend it. FYI, Coach Harris and I do have copies of those books if you are interested in reading them; they are also exceptional reads.

We are back in the swing of things. Please read through this week's schedule. PLEASE NOTE: We do have a group that runs a couple of days during the week in the afternoons for some double workouts. We usually send out 'remind.com' message at least 24hours in advance.

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.

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 – 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 NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS 'Commons' 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. A GREAT WAY TO FINISH OFF THE WEEK!

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.

ALSO, we received a message from the RD of the Frost Giant 5K/10K. She is in need of help. Please read:

Here's a nice write up about the Frost Giant in the Boulder Daily Camera. Feel free to share. 

We could use a few more volunteers. If you have any runners or families who would rather volunteer than run, please have them contact Carla - our co race director.

She is cc'd here.

Her number is below. Thanks!

http://www.dailycamera.com/recreation/ci_32368221/mike-sandrock-estes-park-frost-giant-chase-murray

Carla Petersen

970-744-0484

carlaep51@gmail.com

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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