“Limits exist only in the mind.”

Cross Country running is the most mentally challenging sport, PERIOD! You, and only you, are pushing yourself to that limit, that ‘redline’, when every fiber in your body is telling you to STOP…yet you keep going, fighting to the finish.

The proper mindset (i.e., having the right mental attitude) is needed to excel at cross country. All top-level runners have a mental toughness in them, but that's not to say we can't train our mental capacity. There are four attributes that make up the belief system of mentally tough runners. The four beliefs are: (1) Having an unshakable self-belief to achieve goals; (2) Having an inner arrogance; (3) Having a belief that you can get over any obstacle; (4) Having a belief that your desire will ultimately result in fulfilling your potential.

Mental toughness is having the natural or developed psychological edge that enables you to normally cope better than your opponents with the many demands (competition, training, lifestyle) that cross country places on a runner and, specifically, be more consistent and better than your opponents in remaining determined, focused, confident and in control under pressure. Mentally tough runners also have the unique ability to exert control over the varying demands placed upon them in training and their personal life.

Cross country running is truly awesome in the lifelong benefits one gets from participating. Let’s use this week to concentrate and continue throughout the summer to develop our mental edge.

As we head into Week #4, please read carefully the following news for this upcoming week. We know it’s a lot, and maybe repetitive, but it is all important:

Summer Team Dinner Team Sign-Up:

A new tradition this summer that the Estes Park Cross Country Team has implemented, is “Tuesday Evening Summer Team Dinners” following the run with the Estes Park Running Club. Coach Harris sent out a Remind.com message last week with sign-ups and the response has been tremendous! THANK YOU for those that are willing to host these athletes.

There are still a few spots left to fill. Please take a look (HERE) and if you can, sign-up. We really appreciate the support!

Mileage Tracking & Leaderboard:

Let’s keep logging our miles. The EPXC ‘Mileage Leaderboard’ will be updated on Monday so we need everyone to bring your Summer Training Binder to practice on Monday and present your weekly mileage to Coach Harris. 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 in the Health Room (outside door will be open). 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.

This is the last week of ‘Phase 1’ of our training block. Everyone needs to make every effort to be there.

EPXC Team Captain Applicants – We will be meeting at 5:45AM in the Health Room. BE ON TIME!!

ALSO, those that did not do their 1-mile time trial will do so tomorrow.

Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after run in the EPHS Weight Room. Our focus for this workout 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 the front gated terrace). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Please ensure this run is at your aerobic effort and nothing beyond that.

EPXC Summer Team Dinner: The Knudson family will host team dinner immediately afterwards. Coach Harris will provide directions on Tuesday.

Wednesday – Deer Mountain Trail w/ Coach Harris & Stafford @ 6:30AM. EPXC will be meeting the Deer Mtn. junction inside RMNP and make our way to the top of Deer Mountain (topping out at over 10,000ft.) with SUPER cool views. Please note that there will be no park entrance fee as we will be inside the park before 7AM. If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as pancakes will be served afterwards.

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 – Scratch Deli w/ Coach Harris @ 6:30AM. EPXC will meet in the parking lot ACROSS the street from Scratch Deli and do a steady uphill aerobic run in the High Dr. neighborhood. Don’t worry, the downhill is on the second half of the run. Bring some $$ for afterwards. Scratch Deli serves up pretty awesome breakfast burritos.

Friday – Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room. Our focus on this workout 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. CAUTION: Soreness may occur***

SaturdayBroncos FIT 7K (Fort Collins, CO) @ 8:30AM. A 7K is roughly 4.3miles. This is a great opportunity to get some racing experience under your belt. If you plan on doing this race, please see Coach Stafford and we can coordinate where to meet to warm-up.

Those who participate will receive a Broncos FIT runner hat, Broncos FIT cooler towel, Personalized bib (register by June 15 to receive), complimentary snacks and water. All Broncos 7K Fort Collins participants will also receive a $10 off code for the Broncos FIT 7K Denver!


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!

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