“Cross Country champions in October are forged in the hot summer runs of June and July.”

Both coaches are SUPER proud of the turnout in EPXC’s first week of practice. PLEASE, PLEASE know that the work you all are putting in now is going to be HUGE this coming season! You have to stick with it through the good and bad. AND parents, we THANK YOU so much for getting your son/daughter to all practices!

Just a quick recap and we’ll move to the news for the upcoming week.

To reiterate Coach Harris’s message on Monday; we want you all to think of your running potential as a pyramid. The wider the bottom of the pyramid, the taller you can build. The training during early summer training (NOW), is focused on building the bottom of each of your pyramid as large as possible (ah-hem, AEROBIC BASE!!!). This is done through what YOU have chosen as your “Summer Mileage Plan”. Stick with it and you will build that base.

Please read carefully the following news for this upcoming week. We know its a lot but it is all important:

Coach Stafford’s Athletic Conditioning Class

We believe that everyone has registered for the Fall semester. However, 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!

Estes Park 'Kids Fun Run' & Marathon Team Fundraiser

This Saturday, June 15th is the Estes Park Marathon ‘Kids Fun Run’. Meet Coach Harris and Stafford at the track shed at 9AM for set-up.

Then on Sunday, June 16th is the Estes Park Marathon in which EPXC will be working various aid stations. Coach Harris will follow-up later this week to specific details of when & where to meet to pick up items for your specific aid station.

Speaking of which, as of this email, there are NO runners OR parents that have signed-up. Again, this is one of Estes Park Cross Country's biggest summer fundraisers. We use the fundraising money for team camp, end-of-year banquet, state meet dinner, and many more other things throughout the season. Please SIGN-UP HERE as soon as you can. [click on 'Volunteer Sign-Up Page' to fill in your name(s)]

Mileage Tracking & Leaderboard:

Remember to record your summer mileage from this past weekend. 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 pyramid analogy above??...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. WOW lots of Anatomy, Physiology & Biology or whatever science, LOL.

Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after run in the EPHS Weight Room (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. Please ensure this run is at your aerobic effort and nothing beyond that...again building that pyramid.

***It seems that the Stanley is not providing snacks/beverages afterwards, so if you want to chip in a few $$ for pizza, this could be a new EPXC tradition.

Wednesday – Cub Lake Trail w/ Coach Harris & Stafford @ 6:30AM. EPXC will be meeting at the Cub Lake Trailhead (4.8miles round-trip) inside RMNP; note there will be no entrance fee as we’ll be inside the park before 7AM. The run to Cub Lake begins from the Moraine Park area. To reach the trailhead from Bear Lake Road through the Beaver Meadows entrance, follow Moraine Park Road for a half-mile to an unmarked junction - just before reaching the campground. At the junction, turn left and drive roughly 1.2 miles to the Cub Lake Trailhead. If you are not sure of how to get there, please refer to EPXC’s trailhead directions HERE. Delicious protein-packed pancakes 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 – The Egg & I w/ Coach Harris @ 6:30AM. EPXC will meet in the parking lot in front of the restaurant and then do a run around downtown Estes. Bring some $$ for afterwards. The Egg & I is an Estes Park staple for dishing up some great breakfasts.

Friday – Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room (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 – OPTIONAL run w/ Coach Harris & Stafford @ 7:30AM meet in EPHS Track Shed. Requests have already been made to do the A,B,C,D streets! We will go VERY easy up & down these streets then can stick around and work the EP ‘Kids Fun Run’. We also heard the Donut Haus will be catering post run breakfast!

Estes Park 'Kids Fun Run' Fundraiser. We are still looking for some help on this day. Even if you cannot do the whole shift (maybe just an hour), please sign up HERE.

Sunday – Estes Park Marathon Team Fundraiser. Coach Harris will follow up with an email with specifics, however, please report to your assigned station at your assigned time on the marathon course. Sign-up HERE (under 'Volunteer Sign-Up Page').

Again, there is a lot of stuff going on this week. As always, please remember 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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