“Let’s find out if the mind’s telling the truth, or, if the body has more. Something tells me it has a lot more!”

Coach Harris and I are very biased, but we think running is the greatest sport! Why do we think this? We love that everyone can participate. We also love that there is a competitive aspect to the sport that continues at all levels from youth races to high school races to collegiate & post-collegiate races, from all-comers track meets to road races to cross country races to marathons and ultra marathons. There IS something for everyone. But one of the things we love the most about running is the fact that the sport rewards hard work, dedication and a “never-give-up” attitude. Additionally, in previous summer newsletters, we love the camaraderie and culture that has been built over many, many years. Especially here at Estes Park High School.

When we see our runners congratulate a fellow runners on their successes and feel genuine happiness, it makes us, the coaches, absolutely proud; you all celebrate each other’s achievements as if they were our own.

We see that EPXC runners a far better people because you are a runner in high school. Because you are dedicated to a pursuit that values and rewards camaraderie, strength, willpower and a “never-give-up” attitude. Because you are part of a team that sees you at your best and your worst. Because you participate in a sport that teaches you all how to persevere no matter what obstacles lay ahead of you. Because you are surrounded by supportive, approachable teammates who motivate, inspire and manage to validate feelings while still challenging you to push yourselves.

Estes Park Cross Country is full of student-athletes like what I described above – young adults who work hard, are very dedicated and have a “never-give-up” attitude. And to us, that’s what this sport and Estes Park Cross Country is all about.

Now, read ahead for pertinent information and the upcoming week’s schedule:

Fall Sports Physicals & Athletics Registration:

This is VERY, VERY IMPORTANT as it needs to get done BEFORE August 12th (the first OFFICIAL day of Fall Sport practices)!

Every athlete for each year they participate in any EPHS sport, needs a sports physical on file. This needs to be done before any student-athlete can participate in any sport. Here is the LINK (under "Physical Form & Emergency Card") to print and take with you for the doctor to fill out. (I’ve also attached the document to print)

The other item that needs to be done is to set-up your Athletics Registration Information. Our district uses Arbiter Athlete for athletics registration for grades 6 through 12. The registration is open now for the 2019-2020 school year. Click the following link to begin registration for athletics: www.arbiterathlete.com

If you registered last year you will need to log into the previously created account and resubmit all necessary forms. If you are new to arbiter athlete you will need to create a new account.

Thank you for your timeliness in doing this.

Mileage Tracking & Leaderboard:

Coach Harris will be back and checking in on your Week #8 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 and put in order of mileage. EPXC runners can view where they stand amongst their teammates after practice.

Let us know if you have any questions on tracking mileage.

Upcoming Week Schedule:

Monday – Threshold Training w/ Coach Harris & Stafford @ 6:15AM meet in the Health Room (outside door will be open). We are in the thick of Phase 2 of the training cycle, which means more speed sessions. Coach Harris will provide the workout during our team meeting beforehand. Those that are still in the base-building phase will have a different run scheduled.

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 the legs, specifically plyometrics. 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 legs 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 Raymond family will be hosting team dinner after the run. Plan to head that direction; parents are welcomed as well for both the run and dinner.

Wednesday – Little Valley / Pearson Park w/ Coach Harris & Stafford @ 6:30AM. EPXC will meet at the base of Little Valley Rd. (right off Fish Creek Rd.) and make our way up to Pierson Park. We’ll run up the infamous ‘Puke Hill’, pass the ‘Overlook’ which has spectacular views of Estes, and continue climbing the rutted & rocky ATV road topping out just above 9000ft. The inclines on this route are moderate-to-difficult reaching up to 15 degrees….eh, a walk in the park after all the trails and uphills we’ve been doing this summer.

If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. And, as always, stick around as chocolate-chip protein pancakes will be served afterwards.

Also, 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).

ThursdayDonut Haus w/ Coach Harris & Stafford @ 6:30AM. *The Donut Haus is CLOSING, so let’s go there for one last run*. EPXC will meet in the parking lot across the street at Piccadilly Square. Afterwards, we’ll hit the Donut Haus for THE best donuts in town! This is definitely a favorite stop for both locals and out-of-towers! Let’s show our support for this establishment!

Friday – Conditioning & Muscular Endurance w/ Coach Stafford @ 9AM in the EPHS weight room. Our focus on this workout will be on upper 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***

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!

We are Estes Park Cross Country, We are Bobcat Runners, We are Mountain Strong!

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 #bobcatrunner #gobobcats

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