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Estes Park Cross Country - Week 2

Welcome to the 2019-20 school year!

Were looking forward to a great XC season this year, so let's start off the academic year on the right foot. The first couple of days of class will start off easy but as things start to pick up, make sure that you are staying caught up with your studies and schoolwork. It is much easier to stay ahead of your workload than it is to dig yourself out of a hole. The girl's team had the highest GPA of any XC team in the state last season; that's a high bar that both the boys and girls team should be aspiring to this season. A big part of strong academic performance is time management. Once the school year begins, your free time will inevitably become much more limited, use it well.

All EPXC athletes should be shooting for 9-10 hours of sleep, every night. Build your schedule around making this happen.

Lastly, all EPXC athletes should have a (full) water bottle with them at all times during the school day... the coaches may institute a “pushup penalty” if we don't see this happening consistently ("hydrate or die-drate!"). Again, if we can make these things a habit starting on week one of the school year, then they will be much easier to maintain for the whole season.

EPXC Time Trial "Under the Lights"

This past Friday marked the beginning of what will no doubt become a tradition for the EPXC team, the "Under the Lights" end of summer time trial. Never in the past 5 years have we seen more athletes attend the time trial or run it with so much intensity! The runners' performances speak for themselves. For the girls who ran the beginning of summer time trial on June 14th, the average improvement was -:30s, and for the boys, it was -:39s!! We can't stress enough the benefits of summer training, and those athletes who trained consistently this summer have already begun to see that hard work paying off!

Parent Meeting Recap

Parents, thank you to all of those who were able to attend the meeting on Friday night and an even bigger ‘Thank You’ to those who volunteered to help with the grill and timing/ sound system at the time trial. We want to stress again how pivotal we consider our EPXC parents to be in the success of our athletes and team. Thank you for all you have done and will do this season for our athletes.

For those who could not attend, please see the attached parent meeting speaking points. Remember that we'd like all "pay to play" forms to be completed and returned with payment by this Friday 8/23.


2019 EPXC Parent Meeting

This Week:

Monday: 3:30-5:30PM

Tuesday: 3:30-5:30PM

Wednesday: 3:30-5:30PM

Thursday: 6:30-7:30AM

Friday: Cheyenne Mountain Stampede, bus departs at 5:20AM

*Varsity/ JV roster and race time schedule will be sent out later this week.

Thank you for taking the time to read this. Please do not hesitate to reach out with questions or concerns.

Thanks!

Keep on Running!

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Estes Park Cross Country - Week 1

“Limits exist only in the Mind!”

Estes Park Cross Country is coming up on the first 'official' week of cross-country practice. This past summer has BY FAR been the best summer EVER by the Estes Park Cross Country team (in reference to attendance, commitment, and focus). Everyone is looking real strong, fit and ready to have a GREAT season! It appears most runners have developed a strong endurance base from the summer training and ready to start tackling some 5K specific workouts. These speed workouts will sharpen the legs, heart and lungs to hopefully begin dropping significant 5K times, AS LONG AS 100% is given by each of you every day at practice.

For this upcoming week, note that EPXC will continue to have morning practices (see weekly schedule below). After next week, we'll start our regular after school practices which can be found on our team calendar. Please refer to this calendar throughout the season as Coach Harris and I occasionally change things around when warranted, however, we do our very best to keep it 'as is' once the season begins.

Also note, this will be the final Sunday email of the summer. Starting on Monday, August 19th, Coach Harris will take over the weekly emails (going out on the beginning of the week) for recaps of meets, important upcoming dates of the week, upcoming events, team dinners, practices, and any and all pertinent info regarding Estes Park Cross Country.

And now to the news for this week. Please read all the way through!

6th Annual EPXC Team Camp:

This past weekend, 6 girls and 8 boys were selected to participate in Estes Park Cross Country’s team camp in Winter Park, CO. EPXC’s team camp is a privilege for those athletes who have helped better themselves and the team this past summer, strengthen the legs and minds to give themselves and their teammates a competitive advantage going into the upcoming season, and come together and form the bonds that will make all of us stronger unit during the season.

Those that were there did an awesome job and really have great goals for the upcoming season. If you did not attend, this is something to definitely work for next summer!

Fall Sports Physicals & Athletics Registration:

IMPORTANT: Per Athletic Director, Mr. Collins, ALL athletes must give Coach Harris / Coach Stafford a "golden ticket" at practice this Monday, August 12th. Mr. Collins will be at EPHS starting at 5:30AM for athletes to receive their 'golden ticket'. We do not expect you to get there that early, however, we ask that you are at the school anywhere from 5:50-6:15AM and check-in with Mr. Collins to ensure you have all pertinent paperwork; this signifies you have all necessary paperwork for participation.

What you MUST have:

·        A parent/guardian register their athlete online with Arbiter Athlete: www.arbiterathlete.com,

·       Physical Form completely filled out, &

·       Emergency Card completely filled out.

You will NOT be able to practice unless you have all this paperwork turned in!

EPXC’s 1-mile Time Trial “Under the Lights”:

This Friday, August 16 at 7PM, EPXC will hold its pre-season 1-mile Time Trial “Under the Lights” inside Bobcat Stadium! EPXC conducts 2 time trials; one at the beginning of summer training and the 2nd at the beginning of the season. These are used for markers of how much improvement you’ve made over the summer, creating a sound individual training plan for each of you during the season, and gaining confidence throughout the summer and going into the season.

**Athletes need to arrive at 6:20PM for warm-ups, stretching, etc.**

We also HIGHLY encourage parents to come cheer everyone on!

Pre-Season Parent Meeting & Team BBQ:

Immediately after the time trial (approx. 7:30PM), we will be having our mandatory pre-season parent meeting which we will cover many topics, to include:

·       Introductions (Coaches & Team Philosophies),

·       EPXC’s Rules, Policies, & Other Info (eligibility policies, varsity letter requirements, uniforms, etc.),

·       The Role of Parents & Coaches to include team dinner sign-ups, snack box sign ups, and team liaison(s),

·       The 2019 Meet Schedule & parents’ attendance at meets,

·       EPXC Team Gear for Parents (T-shirts, beanies), and,

·       EPXC’s Post Season.

We plan to have this meeting in the Health Room while the athletes are eating their dinner. Please make every effort to be there.

Upcoming Week Schedule:

Monday – CHSAA Approved First Day of Practice at 6:30AM SHARP for run and core work! Be at the high school anywhere from 5:50-6:15AM and check-in with Mr. Collins to receive your ‘golden ticket’.

Tuesday – Meet in the Health Room at 6:30AM for run and core work.

Wednesday – Meet in the Health Room at 6:30AM for run and core work.

Thursday – Meet in the Health Room at 6:30AM for run and core work.

Friday – No AM practice. 1-mile Time Trail “Under the Lights” in the PM.

See 1-mile Time Trial “Under the Lights” heading for details. Also, see Pre-Season Parent Meeting & Team BBQ heading for details.

Saturday – O.Y.O (On Your Own) run OR coordinate amongst your teammates to get out for some easy miles.

Sunday – Cross-Training or Rest Day.

We are Estes Park Cross Country, We are Bobcat Runners, We are Mountain Strong! Here’s to an awesome 2019 season!

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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Estes Park Cross Country - Week 10 - Summer Training

“The people who SUCCEED are the ones who are truly COMMITTED, even when they stumble, slip, or have a bad week. Being COMMITTED does not mean being perfect. It means you are willing to ditch your excuses and OWN it!”

Can you believe that we are in our FINAL week of summer training. It has really flown by and Coach Harris and I can see the dramatic improvements on you all. Most importantly, we’ve see bonds forming and a real cohesiveness with all athletes throughout the summer. We have a lot going on this so please read the latest pertinent info, recaps, races and upcoming schedule:

Fall Sports Physicals & Athletics Registration:

We understand that both Coach Harris and I keep harping on this, however, it is VERY IMPORTANT as it needs to get done BEFORE August 12th (the first OFFICIAL day of Fall Sport practices)! Just a note that last year on the first day of official practice the line to submit all papaerwork and receive your ‘Golden Ticket’ was over 90minutes. Our goal is to have all EPXC athletes ready to go on August 12th, no waiting in line.

Please set-up your Athletics Registration Information through 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. I have also attached a Physical Form & Emergency Card. Make your appointment ASAP to get your physical done.

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.

Joe Nisbett 5K & 1-mile Fun Run:

This past Saturday, August 3rd, incoming freshman James Atha participated in the 41st Annual Joe Nisbett 5K in Dalhart, Texas. James has recently moved to Estes Park from Dalhart and is excited to be a part of the Estes Park Cross Country family. He finished in 24:17 which is a solid time and he is only going to get faster, GUARANTEED!

FOR EPXC PARENTS: Save the Date

**WE NEED YOU TO ATTEND** Mark your calendars for Friday, August 16 at 7PM. Your son/daughter will be running their pre-season 1-mile Time Trial “Under the Lights” of Bobcat Stadium! Come cheer them on and afterwards we will be having our Season BBQ Kickoff.

While the athletes are eating their dinner, coaches and EPXC parents will have our pre-season meeting in the Health Room. The meeting is where we will discuss and go over specific XC logistics (meets, team liaison, team dinner & snack bin sign-up, uniforms, Color Run fundraiser, Longs Peak Meet, etc.). Please make every effort to be there.

Estes Park Cross Country Team Camp:

Team members and parents that have this Monday scheduled for the team camp meeting, NOTE that it has been changed to this coming Tuesday, August 6th in Coach Harris room (Biology room) at the high school at 5PM. Coach Harris will be attending the Patriot League Meeting on Monday evening.  

Estes Park Cross Country 2019 Schedule:

What an excited meet schedule we have this year. Check it out!

August

8/21/2019: EPXC Time Trial “Under the Lights”

8/23/2019: Cheyenne Mountain Stampede

September

8/30/2019: Horizon Invitational

9/6/2019: University of Wyoming XC Invitational

9/13/2019: Wolverine XC Invitational

9/21/2019: St. Vrain Cross Country Invitational

9/28/2019: Longs Peak XC Meet

October

10/1/2019: Pat Amato Frosh/Soph Invite

10/4/2019: Pat Amato Classic

10/12/2019: EPXC Mandatory Saturday Practice - Longmont, CO (team building activity afterwards)

10/17/2019: League & Regional Meet

10/26/2019: Colorado State Cross Country Championships

November

11/23/2019: Nike Cross Regional Southwest

Mileage Tracking & Leaderboard:

Week #9 mileage on the EPXC Mileage Tracking spreadsheet will be updated this coming Monday with Coach Harris. Please bring your Summer Training Binder to practice on Monday. As we are getting close to the end of the summer training season, now would be a good time to see if you hit your chosen mileage plan from the beginning of summer. EPXC runners can also view where they stand amongst their teammates.

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). Coach Harris will provide the workout during our team meeting beforehand; you DO NOT want to miss this training session, we promise!

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 a SURPRISE….stay tuned!

Tuesday – Stanley Run w/ Coach Harris @ 5:30PM (meet at the front gated terrace). **This will be our last Stanley Run of this summer.** 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 Richmond family will be hosting team dinner after the run. Plan to head that direction. EPXC parents are welcomed and encouraged as well for both the run and dinner.

Wednesday – Longs Peak Trail to Chasm Lake w/ Coach Harris & Stafford @ 6:30AM. EPXC will meet at the Longs Peak Trailhead. Chasm Lake is located 4.2 miles (8.4miles round-trip) from the Longs Peak Trailhead in RMNP. The trail climbs steadily from the Longs Peak Ranger Station (2,456ft. of total elevation gain) through lodgepole, spruce and fir. At Chasm Lake, are large boulders with an uneven talus which rings the lake, requiring some minor scrambling to the best viewpoint. AND, rumor has it that EPXC created a tradition of jumping in the lake marking the end of summer…BE THERE to find out.

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).

ThursdayMountain Home Café w/ Coach Harris @ 6:30AM. Meet in the parking lot in front of the restaurant and then we’ll do a run around downtown Estes. Bring some $$ for afterwards. Mountain Home Café is known for their hearty breakfast's, Yummy!

EPXC team camp departs from EPHS at 12PM. BE ON TIME!!!

Friday – If you are not attending team camp, O.Y.O (On Your Own) run OR coordinate amongst your teammates to get out for some easy miles. DO NOT lose the fitness you gain from a hard summer of training!

Saturday – O.Y.O (On Your Own) run OR coordinate amongst your teammates to get out for some easy miles.

Sunday – Cross-Training or Rest Day before the FIRST OFFICAL DAY OF PRACTICE!

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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