Summer Training is officially HERE, YAY!!

For the next 10 weeks, we as coaches, are going to put you all through the toughest, most intensive training you may have ever been through. We are going to present each of you all with seemingly insurmountable challenges, not in the hope that it will break you BUT on the certainty that it will make each of you stronger, prepared and ready for the Fall Cross Country season! We will push you all to those mental and physical boundaries all in the hopes we can win League, Regional and compete at State. This IS the time to put in the hard work! Let's all get focused because starting tomorrow, it is going to be a journey that you'll never forget...but most importantly, it'll be FUUUUUUN!

From here till the end of summer training, we will have weekly emails that will recap the previous week, little running tidbits that apply to cross country, important information for the upcoming week, mapping out the upcoming week, races we can hop into as a team to use as practice and any other pertinent information.

Without further ado, please read carefully through this email:

Estes Park 'Kids Fun Run' & Marathon Team Fundraiser

This is one of Estes Park Cross Country's biggest summer fundraisers. Remember, we use the fundraising money for team camp, end-of-year banquet, state meet dinner, and many more other things throughout the season. Please 'SAVE THE DATE' for Saturday, June 15th for the 'Kids Fun Run' (w/ Coach Stafford) and Sunday, June 16th (w/ Coach Harris) for the Marathon; working various aid stations. Make note that the 'Kids Fun Run' will be located at the high school (not Bond Park) which makes it a little easier as we do not have to transport our 'stuff'.

We are in need for runners AND parents on one OR both of these dates. Please sign up HERE as soon as you can. [click on 'Volunteer Sign-Up Page' to fill in your name(s)]

Mileage Tracking & Leaderboard:

We would also like to remind everyone to start tracking/recording your summer mileage (whether with OR without the team). This is one of the criteria/consideration taken into account for EPXC's team camp in August.

We already have the 'Summer Mileage Leaderboard' in the Shed. Your mileage will be tracked on a weekly basis and have a running mileage tally throughout the summer. Everyone's name will be on the Leaderboard and where you sit amongst your teammates.

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. 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.

***These runs are SUPER important for EVERYONE at the beginning of summer or training cycle****

Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after 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 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 AND stick around afterwards for a FREE snacks and beverages. Please ensure this run is at your aerobic effort and nothing beyond that...again building that aerobic base.

Wednesday – Bridal Veil Falls Trail Run w/ Coach Harris & Stafford @ 6:30AM. EPXC will be meeting at the Cow Creek Trailhead off McGraw Ranch Road for this sweet trail run. Runners can cool off in the falls at the turnaround before heading back. If you are not sure of how to get there, please refer to EPXC’s trailhead directions HERE. Delicious protein pancakes served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run.***

East End 3K @ 6:00PM (Boulder, CO). This is the FIRST race of the Downtown Boulder Triple Crown Series. It includes a kids race, open race, elite race, East End restaurant waiters race, and live DJ. All the action will take place between 15th and 20th on Pearl St. in Boulder with all races starting and finishing at 16th and Pearl St.

All races will be multi-lapped loops, making them spectator friendly and there are plenty of great options to eat and have a drink while relaxing after your race on the East End of Pearl St.

Thursday – Mountain Home Café w/ Coach Harris @ 6:30AM. Let's meet in the parking lot in front of the restaurant and then we'll do a run around downtown Estes. Bring some $$ for afterwards. Mountain Home Café is known for their hearty breakfast's, Yummy!

Friday - Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room. 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, 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, it builds the energy systems of the body, the muscle fibers, and capillaries that can sustain long periods of running.

***Its 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!

Summer has officially made its way to Estes Park! This means hotter days, so please ensure you are drinking plenty of fluids throughout the day as well as eating frequently.

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!

Here is to an AWESOME summer! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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