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Estes Park Cross Country - Week 1

We are through the first 'official' week of cross country practice and everyone is looking real strong, fit and ready to have a GREAT season! It seems as though nearly everyone has 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 begin dropping significant 5K times, AS LONG AS 100% is given by each of you every day at practice.

For this upcoming week, EPXC will continue to have practice from 6:30AM to approx. 8:15AM Monday (8/13) thru Friday (8/17). After next week we'll start our regular after school practice which can be found on our team calendar. Please refer to this calendar throughout the season as Coach Harris and I are occasionally changing things around. We do our very best to keep it 'as is' once the season begins, however, sometimes it needs some adjustments.

Also note, this will be the final Friday email of the summer. Starting on Monday, August 20th, 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!

Upcoming Week Schedule:

Monday - Meet Coach Stafford at the 'Shed' at 6:30 AM for run and core work.

Tuesday - Meet at the 'Shed' at 6:30 AM for run and core work. ***If you all notice, we've moved the Annual Track Shed 'Clean-Up' to this date. Everyone MUST attend to help make our 'home' for the season look clean and nice. Donuts and gatorade will be provided.

Wednesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Thursday - Meet at the 'Shed' at 6:30 AM for run and core work.

FOR PARENTS: **WE NEED YOU TO ATTEND** Mark your calendars for Thursday, August 16 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, uniforms, Color Run fundraiser, Longs Peak Meet, etc.). Make every effort to be there.

Friday - Meet at the 'Shed' at 6:30 AM for run and core work.

Saturday - Longs Peak Trail to Chasm Lake @ 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, for the last time this summer, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run.***

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!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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Cross Country Season is HERE!

WHAT?

You know that anticipation you get as a kid the night before Christmas? Well, this is like that feeling for ALL of us right now. What you say....well the “Official First Day” of cross country practice in 3 days, of course!!

WHAT DAY/DATE?

This upcoming Monday, August 6th is the first day of XC practice. If you are unable to attend for whatever reason, contact Coach Harris (alexander_harris@psdr3.k12.co.us) or Coach Stafford (tony_stafford@psdr3.k12.co.us) as soon as possible to let us know.

WHAT TIME?

IMPORTANT: Per Athletic Director, Mr. Collins, ALL athletes must give Coach Harris / Coach Stafford a "golden ticket" to practice on the 6th. Mr. Collins will be at EPHS starting at 5:30AM for athletes to receive their 'golden ticket'. We don't expect you to get there that early, however, we ask that you are at the school anywhere from 6-6:15AM WITH your physical form (attached on this email) and emergency card. The 'golden ticket' signifies you have all necessary paperwork for participation. If you do not have your physical by this time, bring $10 with you and Salud Family Health Center will be doing physicals from 9AM-3PM.

Practice will start promptly at 6:30AM at the 'Shed'.

PRACTICES BEFORE SCHOOL STARTS?

You can refer to our EPXC calendar to see practices times; however, for the next 2 weeks, (before the start of school) we will be practicing Monday thru Friday from 6:30AM to approx. 8AM; this is due to a lot of our runners still working their summer jobs.

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

Upcoming Week Schedule:

Monday - CHSAA Approved First Day of Practice. Be at the school between 6-6:15AM to receive your 'golden ticket'. Please bring your completed physical form and emergency card at this time and find Mr. Collins. EPXC will start practice at the 'Shed' at 6:30AM SHARP for run and core work!

Also, High School Registration starts at 8AM and goes to 3PM. They will be closed for lunch from 12-1PM. You all can go after practice is over.

Tuesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Wednesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Also, the Pearl St. Mile (Boulder, CO) - The Pearl Street Mile will see a new course being a 2 lapped event. The race will start on 14th and Spruce St and will finish in front of Boulder's iconic Court House located on the Pearl St Mall. The newly designed course will make it spectator friendly.

After the race, enjoy the Downtown Boulder's Bands on the Bricks, which is Boulder County's premier outdoor summer concert series taking place on the Pearl Street Mall adjacent to the race finish line. Listen to music from "That Eighties Band".

Go to www.teamboco.com quickly! Registrations close Monday August 6th at 12pm MST. There are NO race day entries.

Registration cost per person:
12 and Under 800m - $10.00
13 - 18 years 1M - $15.00
Open 1M - $25.00
Elite 1M - $25.00

Proposed Timetable:
6:00pm - Kids Race 800m
6:30pm - Open Race Wave B  (Over 7:00min mile pace)
6:50pm - Open Race Wave A  (Sub 7:00min mile pace)
7:05pm - Elite Women's Race (Sub 5:30min mile pace)
7:20pm - Elite Men’s Race       (Sub 5:00min mile pace)

Thursday - Meet at the 'Shed' at 6:30 AM. Everyone will stick around afterwards for the annual Track Shed 'Clean-Up'. Donuts and gatorade will be provided. This is EPXC's 'home away from home' for the season, so we all take pride in making it look clean, orderly and nice.

Friday - Meet at the 'Shed' at 6:30 AM for EVERYONE (including those going to team camp) for run and core work!

Also, EPXC Team Camp (8/10-8/13) meet at the front entrance of the HS at 12:00PM. We will depart EPHS at 12:45PM to Steamboat Springs.

Saturday - Sunrise Stampede 2-miler & 10K (Longmont, CO). This is the 33rd running of the Sunrise Stampede and Longmont's BIGGEST running event. Test yourselves against other high schools in the St. Vrain Valley District in the 2-miler. Register HERE!

Both coaches could not be more excited to start this upcoming season. With day-in and day-out dedication and commitment to YOUR team, to yourself and the training process, everyone WILL be successful this 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!

Here is to an OUTSTANDING SEASON! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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EPXC's 2018 Meet Schedule and Other Items

Before the 2018 XC schedule BIG reveal, there are two things to note:

Fall Sports Physicals:

This is VERY, VERY IMPORTANT as it needs to get done BEFORE August 6th (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.

ALSO, we've been told that Salud Family Health will be onsite at EPHS on August 6th from 9AM - 3PM doing physicals for $10. This is another option when you come to register for school.

Thank you for your timeliness in doing this.

Rocky Mountain 5K:

This Friday, August 3rd EVERY runner needs to report to Coach Harris's room at 5PM SHARP (please get with your supervisor at work and ask for it off,...if you can). We'll be walking to the registration table for the Rocky Mountain 5K to race.

We want everyone to have FUN as there are no expectations; we've have not done any 5K specific workouts this summer. However, always keep in mind that when you pin that bib on yourself, you ALWAYS give it your best effort! This is essentially a baseline of where your fitness is at going into the season. See everyone then!

NOW...here is the Estes Park Cross Country's 2018 schedule for the upcoming season:

8/24/2018: Cheyenne Mountain Stampede - Colorado Springs, CO

8/30/2018: Washington Park Invitational - Denver, CO 

9/8/2018: St. Vrain Cross Country Invitational - Lyons, CO 

9/14/2018: Wolverine XC Invitational - Greeley, CO

9/22/2018: Platte Valley XC Invitational - Kersey, CO

9/29/2018: Longs Peak XC Meet - Estes Park, CO

10/6/2018: Patriot League Meet - Estes Park, CO

10/13/2018: EPXC Mandatory Saturday Practice - Lyons, CO

10/18/2018: Regional Meet - Greeley, CO 

10/27/2018: Colorado State Cross Country Championships - Colorado Springs, CO

11/17/2018: Nike Cross Regional Southwest - Casa Grandé, AZ ***still in conversation***

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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