This was a BUSY week of training and racing. Also, this week was the first REAL week of winter weather in Estes Park; which means lots of wind, snow, and slick roads, HOORAY!! With that in mind, keep the mental aspect of your training at the forefront; we promise, there is not a whole lot of student-athletes in Colorado training in these conditions. Make sure you all stay focused and know that the work you all are putting in is going to be HUGE! On to the news:
Frost Giant Race Recap
Today was the 40th Annual Frost Giant 5K/10K. This race is a 'one-of-a-kind' race testing the will and mind of runners as they tackle this challenging course. This year was no different as the winds were the headliner of both races measuring no less than 25mph. Couple that with both races starting out with some serious climbing, it truly is a special race.
In the 5K, Coach Harris took the 2nd Overall spot putting down an 18:06. Junior Hayden Filsinger finished 1st in his Age Group with a 21:45 following closely behind was Sophomore Cole Murray (no time listed). Its been said you can take anywhere from 60-90 seconds off your Frost Giant 5K time based on the hills, weather and altitude. These are awesome performances and makes us coaches very optimistic come track season.
An hour later was the 10K. Coach Harris again took the 2nd Overall position finishing in 40:10. The next EPXC runner across the line was Senior Ian Donaghy (no time listed). Sophomore Javier Solis was our next runner in finishing 50:17 which put him 1st in his Age Group, Freshman Atlas Rhode (a little under the weather) finished in 54:30 also putting him 1st in his Age Group. EPXC also had two ladies tackle the 10K course: Sophomore Charly Raymond put up a 54:52 for 5th Overall and 1st in Age Group, followed closely behind her was Freshman Brooke Barron who finished in 55:31 for 7th Overall and 2nd behind Charly for her Age Group. Again, these are some pretty fantastic performances and a GREAT baseline fitness test heading into the track season.
FULL results can be found HERE.
With the Frost Giant done, this only leaves a couple of more races to jump into before the start of track season. In the month of February, we've put 2 races on our team calendar that are relatively close to Estes Park; Check them out.
Again, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive an awesome prize(s). Here are the current standings as of this date:
Hayden - 3 (Turkey Trot 5K, ColderBolder, Frost Giant 5K)
Charly - 3 (YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 5K)
Lucas - 2 (Pumpkin Pie 5K, ColderBolder)
Tracy - 2 (Turkey Trot 5K, ColderBolder)
Javier - 1 (Frost Giant 10K)
Brooke - 1 (Frost Giant 10K)
Cole - 1 (Frost Giant 5K)
Atlas - 1 (Frost Giant 10K)Mae - 1 (Colder Bolder)
Let us know if we have missed anyone.
AND NOW, to this week's coming schedule. Please read carefully all the way through:
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.
***We ARE in the thick of the WINTER SEASON, so 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.
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