EPXC Summer Running Meeting

It that time of the year again! As summer is closely approaching, EPXC is getting excited for the 2019 cross country season! EPXC is encouraging everyone to join us this summer for running, having fun, bonding and building that solid base.

***SAVE THE DATE*** for EPXC's meeting on Wednesday, May 8th at 5:30PM in Coach Harris's room at the high school (Room #111). A wide range of topics will be covered, including:

- summer training dates, times, locations,
- EPXC's handbook,
- team camps & qualifications,
- team captains & applications,
- 2019-2020 season,
- fundraising events,
- ...and much more!

SEE YOU THERE!

REST & RECOVERY Week

Before we begin EPXC’s summer training, this is a good opportunity for everyone to get in some much needed rest & recovery. This will enable all runners to come in strong, focused, and committed June 3rd to the rigors of EPXC’s summer training.

If you feel a bit antsy, get out for some SUPER easy miles On Your Own OR with one of your teammates! :-)

Base Building Run & Group Workout

EPXC’s base building phase will last the first 4 weeks of the summer training program (essentially all the Monday’s in June). These runs are VITAL to build aerobic capacity and strength to move into our Lactate-Threshold runs that will start in July.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Bridal Veil Falls

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Mountain Home Cafe

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Base Building Run & Group Workout

EPXC’s base building phase will last the first 4 weeks of the summer training program (essentially all the Monday’s in June). These runs are VITAL to build aerobic capacity and strength to move into our Lactate-Threshold runs that will start in July.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Cub Lake Trail

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - The Egg & I

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Estes Park Marathon Kids FUN RUN (EPXC Fundraiser)

(Fundraiser)

This is a fundraiser for the Estes Park Cross Country team, where we will assist with registration, organization, and course assistance for the kids fun run. ***New this year, the Kids FUN RUN start/finish will be located on the EPHS stadium*** Lunch will be provided by the Estes Park Running Club!

Time to report to the fun run will be communicated via email.

Estes Park Marathon Aid Stations (EPXC Fundraiser)

(Fundraiser)

This is a fundraiser for the Estes Park Cross Country team where we will work various aid stations thoughout the marathon course. EPXC is usually stationed on the back half of the course along Dry & Devil’s Gulch.

Time to report to various aid stations will be communicated via email.

Base Building Run & Group Workout

EPXC’s base building phase will last the first 4 weeks of the summer training program (essentially all the Monday’s in June). These runs are VITAL to build aerobic capacity and strength to move into our Lactate-Threshold runs that will start in July.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ East Portal Trail

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Bighorn Restaurant

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Base Building Run & Group Workout

EPXC’s base building phase will last the first 4 weeks of the summer training program (essentially all the Monday’s in June). These runs are VITAL to build aerobic capacity and strength to move into our Lactate-Threshold runs that will start in July.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Deer Mtn. Trail

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Scratch Deli

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Group Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ East Cone / Lily Lake

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Notchtop Bakery & Cafe

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Pole Hill / Nat'l Forest

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Cinnamon's

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Group Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Sandbeach Lake Trail

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Claire's on the Park

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Group Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Lumpy Ridge Loop

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - La Cocina de Mama

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Group Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Little Valley /Pearson Park

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

Breakfast Run - Donut Haus

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

Lactate-Threshold Run & Group Workout

EPXC’s lactate-threshold (AKA tempo OR anaerobic threshold) run, will be a pace approximately 25 to 35 seconds per mile slower than your current 5K race pace. We’ll start with 10mins and add time as the summer progresses.

Afterwards, EPXC will head to the weight room for Metabolic Conditioning (a.k.a. MetCon). This type of training consists of a very high work rate for short duration. This will improve your cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Stanley Hotel Summer Run

EPXC will be joining the Estes Park Running Club for Tuesdays evening summer run. You can chose from 4, 5, 6 or more miles. Please stick around afterwards for a FREE pasta dinner complements of the Stanley Hotel.

Meet at Stanley Hotel's Steamers Cafe at 5:30PM for a short warm-up with the group then off and running by 6. Please bring a small donation for the generosity by Stanley Hotel.

Wednesday Trail Run @ Chasm Lake / Longs Peak Trail

NOTE: Please ensure you bring your hydration pack and snacks for during the run. Stay afterwards as there will be delicious chocolate-chip pancakes served; HOT of the stove!

For details about directions to this trail, please go to "Where We Practice" under the Team Info tab OR simply click HERE.

EPXC's Team Camp

Breakfast Run - Meadow Mountain Cafe

EPXC will meet at the ‘above’ restaurant parking lot for this Thursday morning run. We will then follow up with breakfast as a team. Please ensure to bring enough money if you are staying for breakfast, OR, just hang out with your teammates afterwards.

EPXC Conditioning & Muscular Endurance

EPXC will use this day as full body conditioning and muscular endurance to increase strength, speed, and endurance. We’re building up capillaries in the muscle, which help get more blood in and out as we run. The increase of blood flow will help bring nutrients into the muscles to keep it going as well as bring waste out of the muscles to promote recovery.

***Meet in the HS Weight room and ensure to bring plenty of water***

HS Track - Track Shed 'Clean-Up' Day

After a short run its EPXC’s Annual Track Shed ‘Clean-Up’ Day. Gatorade and donuts will be provided after the run.

EPXC Pre-Season Parent Meeting

FOR PARENTS: **WE NEED YOU TO ATTEND** Mark your calendars for Thursday, August 15 at 6PM. The EPXC parents will have a pre-season meeting (max 60mins) in Coach Harris's room. The meeting is where we will discuss and go over specific XC logistics (meets, team dinner & snack bin sign-up, XC Parent Liasion, uniforms, Color Run fundraiser, Longs Peak Meet, etc.). Please make every effort to be there.

EPXC 1-mile Time Trial

EPXC will be running ‘under the lights’ for the 1-mile time trial.