"Your body can withstand almost anything; it's your mind that you have to convince."

The goal for Coach Harris and I is to create both physically and mentally strong young people though the disciplines of becoming a stronger runner. We all work hard together in practices and races; all EPXC runners completing the same course on the same day, going through the same struggles makes a strong EPXC family. Trust us, there is no “secret” to success. If you are willing to put in the miles, listen to us, and do the 'small things', success WILL follow. As we move into REAL summer weather (HOT) and training, those 'small things' will pay HUGE dividends.

A few 'small things' that will help you get better when you are not running:
1 – Consistent sleep- 9 hrs is ideal.
2 – Good eating habits- lots of fruits/veggies, and high iron foods; like spinach.
3 – Hydrating your body- everyone should have a water bottle at all times.
4 – Positive thinking- practice the art of telling your weaker self "NO" or "'I can't' is not in my vocabulary."
5 – Seeking out knowledge about the sport. There are TON of cool books out there to read. Coach Harris and I have plenty to share.

As EPXC moves into Week #5 of training, we are going to start moving into Phase 2 of our 21 week training block. This is where we start introducing running workouts. Remember to do the 'small things' as they will help.

OK....there is a TON going on this week, so please read carefully below:

Broncos FIT 7K Recap

We had 4 EPXC runners compete this past Saturday at the Broncos FIT 7K. By the time the race started, temps were already in the 90s and running on the scoring asphalt made us miss our 'cool' mountain temps! Juniors Charly Raymond and Eva Stein, finished 1st & 2nd respectively in their Age Group and both in the top-10 Overall for women. Freshman Sean Knudson had a great performance finishing 4th in his Age Group and Senior John Ferree came in 7th in his Age Group.

As stated before, these summer races are great to get some racing experience. Full results can be found HERE.

Longmont Half Marathon & 5K

This coming Thursday, July 4th is the Longmont Half Marathon & 5K  at 7AM at Sandstone Ranch Park in Longmont, CO. Since its a holiday, EPXC will not hold formal practice, however, we ask that you check out this race to get your miles in and another opportunity to put yourselves in a racing environment. ***Word on the street is that EPXC Alumni will be present to race...see how you stack up against them.

Recent EPXC grad Nathan Zurfluh created a team, so when you register, use 'Bobcat Bombers' (password: Bobcats19) as your designated team. When we reach 5 runners, we get $5 OFF! PARENTS included.

Option 1: We will meet at Coach Stafford house (address will be provide on Remind) in Longmont at 5:30AM for an extended warm-up (4 EASY miles), OR,

Option 2: You can go to the race location HERE to do a warm-up on your own.

There is a good chance that EPXC will do really well (meaning putting lots of our runners in the top spots) at this race. We could also win the team award!

EPXC Team Captain-Led Camp

This Friday, July 5, our Estes Park Cross Country team will host their annual “TEAM CAPTAIN-LED CAMP”. EPXC will be camping either up Little Valley Rd. inside Pearson Park OR Big Owl Rd. just outside of Allenspark (location will be sent out later this week).

This 2-day, 1-night (yes...only 24-hours) EPXC Captain-held (chaperoned by the coaches, of-course) camp will host the ENTIRE (100% attendance) EPXC team. We ask you arrive at EPHS on Friday at 11:30AM to organize carpools to our site. PARENTS, we will arrive back at EPHS on Saturday, July 6th @ 12PM to pick up your runners.

Captain’s camp provides an opportunity for the team to continue to grow, bond and strive for excellence during our midsummer training - and extend it throughout the season. This camp will help facilitate the mentality and culture of the Estes Park Cross Country program. It also gives the EPXC Team Captain’s an opportunity to set the tone for the Fall XC season where they will be there to lead and set examples & expectations for their peers.

Your packing list and located of camp site, etc. will be sent later this week. Additionally, an electronic sign-up will be provided via Remind.com. We are asking for 100% attendance, so please make every effort to be there. This is the start to a summer tradition (i.e. mandatory attendance to Captain-Led Camp) for EPXC from here on forward.

Mileage Tracking & Leaderboard:

Coach Stafford will have his computer set up in the Health Room to jot down your Week #4 mileage on the EPXC Mileage Tracking spreadsheet; keep logging those miles. Bring your Summer Training Binder to practice on Monday as the 'Mileage Leaderboard' will be updated. Let us know if you have any questions on tracking mileage.

Upcoming Week Schedule:

Monday – Lactate-Threshold Run w/ Coach Stafford @ 6:15AM meet in the Health Room (outside door will be open). We will be running the Black Canyon Loop, anywhere from 4 - 7 miles. The warm-up will be from the school to the corner of Wonderview/MacGregor and do the threshold run from there.

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

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: Kelsey (EPXC's honorary coach, ) will host team dinner immediately afterwards. Coach Harris will provide directions to her residence on Tuesday.

Wednesday – Lily Lake to Estes Cone Trail and summit w/ Coach Harris & Stafford @ 6:30AM. EPXC will be meeting at the Lily Lake parking lot and make our way to the top of Estes Cone. Estes Cone literally has 360 views of Estes Park, RMNP, and the valley. Rumor has it that the summit has gotten a tad taller since last time we were there; check it out, if you dare. If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as delish chocolate-chip protein 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 HAPPY JULY 4th

Longmont Half Marathon & 5K w/ Coach Stafford @ 7:00AM. See "Longmont Half Marathon & 5K" heading for details.

Friday – There will be NO Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM.

Estes Park Cross Country Team Captain-Led Camp. Please see "EPXC Team Captain-Led Camp" heading above for details. Depart EPHS by 12PM; be there by 11:30AM SHARP!

Saturday – EPXC Captain's Camp (return to EPHS by 12PM)

Sunday - Cross-Training or Rest Day!

It's gonna be a great week!

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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