We're back in the full swing of things this coming week. This means we're getting close to the upcoming track season (NOTE, the 'Official First Day' for Spring Track is February 25th); it'll be here before you know it. For those that may have run and/or worked out on your own over the break, or have been out-of-town, its time to get back in the routine with your teammates.
These winter trainings are focused on getting the body AND mind ready for the demands of track season. Also, these workouts/runs will put each of you leap and bounds ahead of your competitors, we PROMISE! Not to mention, you'll thank yourself for coming into the season with a sound base of endurance and strength as oppose to starting from zero.
This upcoming week's schedule will be a little different than our usual Winter Training schedule, so please read through carefully. ALSO, there is an AWESOME 5K this Saturday in Lafayette, CO that would be a great litmus test post-holiday and less than 2 months away from track. Read below and we're looking forward to seeing everyone:
Upcoming Week Schedule:
Monday – ***To allow you all to sleep-in just a little bit, LOL*** Aerobic/Endurance Run w/ Coach Stafford @ 7:30AM. We will meet in the EPHS Commons for an easy aerobic run. Expect to be done by 8:20-8:30.
VERY, VERY lite Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford immediately after the run 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! We should be done with everything by 9:30-9:45.
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 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 – Lafayette Oatmeal Run 5K (Lafayette, CO) @ 9:30AM. The 23rd Annual installment of the Lafayette Oatmeal Festival is a popular family event focusing on healthy lifestyles. This unique festival includes a FREE Oatmeal Breakfast after the 5K Walk/Run. The course is relatively fast running on the streets of downtown Lafayette.
**I will send an email mid-week to see who will be attending and where/what time to meet. The weather looks to be pretty good for this race**
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, hanging out all day at the Saturday track meets, or just wearing to school. (Get them before track season, as they'll be very useful during those cold track meets)
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