We are exactly 2 WEEKS away from the start of the track & field season, WOW! We hope that you all are getting just as excited as we are. We also hope that these past 14 weeks (it IS a LONG grind of winter training) has proven to be beneficial and you all are ready to start jumping into some serious workouts! Just think of what you all have done: 14 weeks of ABCD streets, Johnsen Hill repeats, intense aqua jogging sessions, serious stretch work. THIS is what it takes to be the BEST!

Please note that this will be the last week of hard base-training followed next week of a 'down/recovery/taper' week before official practices begins.

If you have an 4 minutes, check out this AMAZING video (the Wanamaker Mile) from this past weekend's NYRR Millrose Games. SOOOOO close!!!! This should get you all pumped!

AND NOW, to this week's upcoming schedule. It has change a bit so please read carefully:

Upcoming Week Schedule:

Monday – 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 payoffs from the time invested on this day are greater speed AND, more importantly, injury prevention.

PM - O.Y.O (On Your Own) run OR with teammates @ 3:30PM meet in HS Commons. Please coordinate among your teammates to get out for some easy miles

Tuesday – 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.

**PM - Mandatory Track & Field Meeting w/ Coach Bodin & Coach Harris @ 3:30PM in Coach Harris's room. There will be a meeting for all people that are interested in doing track & field in Coach Harris's room. For those that have friends that are interested and want to know more, please bring them along as well.**

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.

***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. This will be the last ONE of the winter training season!

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.

Last, but definitely not least, is our ONLY winner of the Winter Training Race Series. The rules are simple: "Run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season and receive an awesome prize." This season only winner goes to Charly Raymond would raced in the: YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 10K, & Old Man Winter Rally 5.9-miler. CONGRATS Charly; please see Coach Harris for your prize!! We hope next season we have more winners.

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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