“There’s one thing you learn in cross country running. You never give up; you fight to the finish.”

A factor that Coach Harris and I have always loved about cross country is that it is both completely an individual AND team sport. Think about it for a second; it is individual because you have to run the race, no one can do it for you. You have to go through the internal battle of how much suffering you are willing to tolerate (the mental training that we’ve been talking about); there are no timeouts or substitutions to help you. But, at the same time, you rely completely on your teammates in order to have a successful team and team score (Remember, lowest score wins). You could be the best runner in the world, but be on a last place team if your teammates are not able to carry their share of the load. This is part of why it is SO important to set both individual and team goals for the season, as well as a set of team rules/expectations.

The turnout was not quite where it was the first week, however, we think everyone can ‘bounce’ back and get on track. If you’ve missed a few days, let’s make every effort to be out this coming week. I will sound like a broken record: “Coach Harris and I cannot help you all, if you do not show up”.

Without further ado, please read carefully the following news for this upcoming week. We know it’s a lot, and maybe repetitive, but it is all important:

THANK YOU – Estes Park 'Kids Fun Run' & Marathon Team Fundraiser

First and foremost, a HUGE ‘Thank You’ to the runners and parents that were able to come out and help Saturday/Sunday. This is EPXC’s biggest fundraiser for the summer and the money raised the past two days will definitely help out for activities we have planned during the rest of summer and in-season.

Coach Stafford’s Athletic Conditioning Class

This coming semester OR even Spring semester, if you are enrolled in a P.E. course OR have room in your schedule, it would be very beneficial to enroll in Coach Stafford’s 8th Hour Athletic Conditioning course. This course is specifically designed for an athletic conditioning approach that provides variety, breaking through muscular endurance plateaus, increasing metabolic rate, improving cardiovascular & muscular fitness (without running, LOL) and building mental fortitude. The topics that we cover in this course are metabolic conditioning, VO2 Max, Tabata, High Intensity Interval Training (HIIT), plyometric (explosive) training, speed & agility training, physiology of exercise, and other training methods.

Get in if you can! There is no doubt it will take your running to the next level!

Mileage Tracking & Leaderboard:

It goes without saying, but we’d like to reiterate that each one of you is showing your TRUE dedication to this team and also both individual & team goals. We are extremely proud of you. LET'S KEEP THIS MOMENTUM UP and keep logging you daily/weekly mileage!!

The EPXC ‘Mileage Leaderboard’ will be updated on Monday so we need everyone to bring your Summer Training Binder to practice on Monday. Please let us know if you have any questions on tracking mileage.

Upcoming Week Schedule:

Monday – Aerobic Base Training Run w/ Coach Harris & Stafford @ 6:15AM meet at the EPHS Track Shed. Remember, the more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal and increases energy production and utilization.

***We’ll have two more of these base-training sessions then starting in July, we will move into our next block of training.

Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after run in the EPHS Weight Room; the focus will be on upper body. This type of training consists of a very high work rate for short duration, which improves cardiovascular capacity, VO2 Max, and give a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Tuesday – Stanley Run w/ Coach Harris @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. AGAIN, please ensure this run is at your aerobic effort and nothing beyond that...again building that pyramid.

***Team Dinner: After the run, EPXC will have its Team Dinner at Coach Harris’s house. More details to follow at practice on Monday.

Wednesday – East Portal Trailhead (Wind River/Glacier Gorge Loop) @ 6:30AM. EPXC will be meeting right outside the East Portal Campground. This is easy to get to...just go towards the YMCA (Hwy 66) and go past it till the road dead ends. If you are not sure of how to get there, please refer to EPXC’s trailhead directions HERE.

The Wind River and Glacier Basin Loop is a 6.1 mile lightly trafficked loop trail that features beautiful wild flowers and has moderate up & downhills. For those looking to get more mileage, we will tack on Sprague Lake.

***If you have purchased a hydration pack, please bring it with you on this run. Hydration packs can be purchased at the EP Mountain Shop (various sizes & prices)***

Thursday – Bighorn Restaurant @ 6:30AM. EPXC will meet in the parking lot in front of the restaurant and do a run around downtown Estes. Bring some $$ for afterwards. This family-oriented restaurant serves some of the biggest portions of breakfasts that we have seen in Estes AND its delicious!!

Friday – Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room; the focus will be on lower body. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

In strength training (i.e. weights), muscular endurance refers to the number of repetitions of a single exercise you can do without needing to stop and rest (a.k.a. lactic acid threshold training).

In cardiovascular training (i.e. running), it builds the energy systems of the body, the muscle fibers, and capillaries that can sustain long periods of running.

***It’s imperative you attend these sessions***

Saturday - O.Y.O (On Your Own) run OR 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!

Sunday - Cross-Training or Rest Day!

Take the time to take care of yourselves (hydrating, sleeping, and good nutrition). Let's keep up the awesome work!

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!! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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