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Estes Park Cross Country - Week 6

Wolverine Invitational Meet Recap

This past Friday, September 13th (“Friday the 13th!!”), the EPXC team competed at the Wolverine Invitational at Monfort Park in Greeley, CO. The format of this meet was “run unlimited” meaning that all of our runners competed in the same race. See race breakdown below and full results linked here.

Going into this race, we knew that this course would be one of the fastest we’d get a chance to run all season and that everyone would be well-positioned to chase down new PR’s if they ran the right race. The plan for everyone was to get out and run a “smart” 1st mile and try to be as close to PR pace as possible at the mile mark. From there everyone’s job was to be aggressive and pass as many runners as possible in the second two miles. Both teams executed this plan very well and the results are telling both in terms of team finish and individual improvement.

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 EPXC Girls Team - 6th place/ 18 Teams *(1st in 3A)

The girls team absolutely crushed it at this meet! They finished 6th overall and 1st in 3A, 6 out of 8 runners ran PR’s totaling (-4:03), and all 6 runners who ran this meet in ’18 improved on that time with a total team improvement of (-15:43)!! Raymond was our first girl across the line finishing in 8th place, with a new PR, and a NEW EPXC All-Time Top-10 performance of 20:17. Stein was next placing 25th with a BIG (-1:03) PR of 21:48, Barron was (-:13s) faster than she was at this meet last year, Igel ran a (-:21s) PR of 23:04, Daley was our 5th girl and matched her all-time PR exactly, Tarczali improved on her PR by (-:32s) with a 24:56, Goodwin ran a 25:17 which was a (-:44s) PR for her, and Filsinger ran the biggest PR of the day (-1:22) with a 29:12.

Many of the girls noticed that despite running PR’s and huge improvements over last year, their overall place in the race was generally worse this year. The 2018 race had 114 girls competing whereas this year had 198. Looking at each finish as a percentile, every girl moved up in the field this year and we improved our average percentile finish by 13.7%.

Objectively, this was the best race of the year so far for the girls team and sends us into the second half of the season with renewed confidence.  

Boys Team-  10th place/ 21 Teams *(3rd in 3A)

The boys team ran an excellent race as well. They finished 10th overall and 3rd in 3A, 8 out of 15 runners ran PR’s totaling (-5:26), and ALL 4 runners who ran in 2018  improved on that performance with a total team improvement of (-1:34)! Russell was our first finisher placing 24th overall with a new PR of 18:00 (-:15s) and Filsinger was right behind with a 25th place finish and a new PR of 18:02 (-:32s). Murray was our 3rd runner (-:27s) faster than in 2018, Ferree had the biggest PR of the day running 19:31 (-1:12), Moreau was our 5th and PR’d by (-:38s) with a 19:32, Faulkner PR’d by (-:51s) with a 19:40, Solis-Bernal ran (-:5s) faster than in 2018, M. Jackson ran his fastest time of the season 19:51, B. Jackson was right behind with a (-:39s) PR running 19:51, Wignall ran a huge PR of (-1:03) with a 20:24, and Knudson ran 21:29 for a (-:16s) PR.

Like the girls’ race, the boys’ race grew significantly in 2019 with 270 runners competing compared to 138 in 2018. Compared to 2018, the boy returners to this race all moved up in their percentile with a team average improvement of 2.0%. This was also the boys team’s fastest race of the season and it sets the stage for the second half of the season where we hope to overtake at least one of the 3A schools ahead of us at the League/Regional meet.  

** NOTE: The Monfort Park course will also serve as the venue for the combine Patriot League & 3ARegion4 Regional Meet on October 17th.

“THANK YOU” to the Kims for filling the snack box this week and to the Goodwins for hosting the team dinner on Thursday night!            

ALSO, a big thanks to Mary Barron, Holly Daley, Melia Igel, and Charly Raymond for decorating all of the lockers this week!

This Week

Monday:

3:30PM Mileage Run

Tuesday:

            3:30PM The “Michigan” Workout

Wednesday:

            3:30PM Mileage Run

Thursday:

            3:30PM Light Race Pace Workout

Friday:

6:30AM Girls Team Pre-Meet Run

7:00AM Boys Team Pre-Race Meeting (room#111)

            3:30PM Boys Team Pre-Meet Run

3:30PM Girls Team Body Image Workshop & Pre-Race Meeting (room#111)

  *Body Image Workshop w/ Ray Nypaver

            5:00PM Team Dinner (@ the Igels)

On Friday the girls team will be meeting with psychologist and ultra-runner Ray Nypaver for a Body Image Workshop.

The Main Objectives of the session will be:

-Dispel myths on the runners body/acknowledge the myths we've believed about our own bodies,

-What to look for and how to talk teammates we have concerns about, and,

-Learn how to become body positive (meditation, create mantras)

Saturday:

St. Vrain Invitational

(Lyons High School, Lyons, CO.)

            6:45AM - Depart EPHS

8:25AM - High School Girls (2A/3A)

9:00AM - High School Boys (2A/3A)

10:00AM - Awards (2A/3A)

            11:00AM - Return EPHS

 **Other EPXC Team Info**

Google Drive Album

If you have been taking photos at the meets, please upload them on the below link. We will use this album to create the end of season banquet presentations and the athletic hallway EPXC boards.

Link to 2019 EPXC Team Photos

Longs Peak XC Invite Volunteers

Believe it or not, we are just 2 weeks away from our home meet, the Longs Peak XC Invitational, on September 28th. Making this meet happen takes a huge volunteer effort, and we will need everyone who is available to help out. PLEASE fill out the attached the google form with your availability on 9/28 and volunteer position preferences. Thank you in advance!

Longs Peak Invitational Volunteer Sign Up

Terry Chiplin App Info.

Two weeks ago, Terry Chiplin spoke with our team and led them through a guided race visualization exercise. We had great positive feedback on the session from our runners and many of them have been continuing to experiment with the practice of visualization.  Terry has offered to allow our athletes to access his running visualization App for free using the login info below.

Here are details to share for the activacuity app - All team members that have access to an iOS device can access the app for free as a paid subscriber for a year. 

activacuity contains daily guided imagery sessions that help you focus on positive aspects of your running, that empowers your focus, confidence, athletic experience & performance, creating new positive neural pathways that leaves self destructive thinking behind. 

If you have an iOS device (iPhone, iPad, or iPod touch) then we are giving you a year's free access to the app - got to the app store link, https://itunes.apple.com/us/app/activacuity/id1007068517?mt=8 - download and install, set up a user account, and then e-mail with your username to terry@activacuity.com - we can then upgrade your status to that of a paid subscriber... we look forward to getting you set up and to hearing your feedback on this exciting app! 

The 6th Annual EPXC Color Run

The EPXC team will be hosting the 6th Annual Homecoming Day Color Run on Friday, October 18th. This is a really fun event for our athletes and participants alike, and like our home meet, it wouldn’t be possible without volunteers. If you are interested in helping out with the Color Run, please fill out the google form below.

We are also beginning registration for this race this week. If you, your family, or your friends would like to participate this year please encourage them to sign up. This year we are planning to run both a 1-mile and a 5k race. Please sign up for the race using the link below and feel free to share it with anyone. This is one of our biggest team fundraisers and the more participants we can get, the more money we can raise for the team.

**Registration and fees are due NO later than Friday October 4th and can be paid at any of the school front offices.

6th Annual Color Run Volunteer Sign Up

Thank you all for everything so far this season.

Keep on Running!

-Coach Harris

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 5

Wyoming Invitational Meet Recap

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This past Friday, the EPXC team competed at the Wyoming Invitational at Little America Golf Course in Cheyenne, WY. The format of this meet was intended to be “run 12/ score 5” entries for varsity, but was changed to “run unlimited” due to the bad weather that was moving in.

See race breakdown below and full result linked here.

EPXC Girls Team - 9th place/ 14 Teams *(3rd in 3A)

The girls team ran first on Friday and finished in 9th place overall with 3 BIG PRs totaling (-3:46!) and all but 1 runner ran faster than last week at the Horizon Invitational. The 3 PR performances were run by: Tarczali (-1:08), Goodwin (-1:13), and Filsinger (-1:25). This was also the 1st race back from injury for Barron who looked strong and ran within less than 90 seconds of her all-time PR 5k time.

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EPXC Boys Team 11th place/16 Teams *(4th in 3A)

The boys team ran in the second and final high school race of the day on Friday and finished in 11th place overall with 7 PRs totaling (-5:10) and over 70% of the runners ran faster than at the Horizon Invitational. The 7 PRs were run by: Moreau (-:22s), B. Jackson (-:20s), Faulkner (-:40s), Ferree (-1:26), Knudson (-:27s), Richmond (-1:06), and Atha (-:50s).

Most encouraging of all, both teams had their 3rd consecutive week of lowering their cumulative 5k average finish times!

*Collegiate Race

One of our reasons for attending this meet was to watch the colligate races which followed the high school competition. Watching these college athletes race is a great experience for our athletes as it allows them to see what is possible in this sport if you continue to work at it for many consecutive years. During this particular race, we were also able to watch former EPXC runner and EPHS 5k record holder, Lily Tomsula-Martin compete. Lily is currently a Junior at Colorado State University and she led her team to a 1st place team finish with her 5th place individual performance.

“Thank You” to the Moreaus for filling the snack box this week and to the Raymond’s and Basch’s for hosting the team dinner on Thursday night!

This Weekend

All runners – Everyone needs to get out for a 45min and/or 60min run either today and/or Sunday so that your legs are loose and ready to return to team practice on Monday afternoon. *If you are unable to run, due to injury, please plan to cross train for the same duration in addition to icing, rolling, stretching, and doing the rehab exercises you need to do.

This Week

Monday: 3:30PM Workout *(w/ Coach Bodin)

Tuesday: 3:30PM Workout on High Drive

Wednesday: 3:30PM Mileage Run

Thursday: 6:30AM Pre-Meet Run

            3:30PM Pre-Race Meeting (room#111)

            5:00PM Team Dinner (@ the Goodwins)

Friday: Wolverine Invitational (Monfort Park, Greeley)

            1:00PM Depart EPHS

            3:00PM Middle School Girls

3:30PM Middle School Boys

Middle School Awards Ceremony

4:20PM - High School Girls

5:05PM - High School Boys

            8:00PM Return EPHS

Keep on Running!

-Coach Harris

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 4


Horizon Invitational Meet Recap

On Friday the EPXC team competed at the Horizon Invitational at Riverdale Park in Brighton. The format of this meet was “run unlimited/ score 5” entries for varsity, this means that there was only one boys and one girls heat that all of our runners competed in. These run unlimited meets are a great opportunity for our JV runners to warm up and line up with the varsity 7 and gives everyone a chance at scoring for the team. See race breakdown below and full result linked here.

Girls Team - 12th place/ 17 Teams *(3rd in 3A)

The girls team ran first on Friday and finished in 12th place overall with 2 PRs totaling (-:37s) and half the runners ran faster than last week at CMS. The 2 PR performances were run by Tarczali (-:04s) and Goodwin (-:33s). This was also the 1st race back from injury for Igel who looked strong and ran within less than 1 min of her PR 5k time. It was a stacked field on the girls side and our team lined up alongside several 4A and 5A schools (we finished 3rd among 3A schools). The narrative on the girls side continues to be that we are working patiently to get everyone back to feeling 100% after several late summer/ early season injuries, but we feel confident that we will be able to take the line with a full force girls team by midseason.

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Boys Team 8th place/19 Teams *(3rd in 3A)

The boys team ran in the second and final race of the day on Friday and finished in 8th place overall with 2 PR’s totaling 7 PRs (-5:35) and 70% of the runners ran faster than at CMS. The 7 PRs were run by Marske (-1:32, finishing 12th overall!), B. Jackson (-2:15), Faulkner (-:11s), Knudson (-:41s), Wignall (-:22s), Basch (-:01s), and Richmond (-:33s). Although there was only 1 PR in the top 7, they were able to improve there cumulative 5k time by (-2:29) from last week at CMS. The boys team also lined up against large 4A and 5A schools, and also finished 3rd in 3A, notably just behind Liberty Common (a major regional opponent) again this week. As we move forward in the season we will be working to close the gap on Liberty Common among other league/ regional schools and will be looking for 2-3 of our JV runners to step up and challenge our top 7 for a varsity position.

THANK YOU to the Russells for filling the snack box this week and to the Moreaus for hosting the team dinner on Thursday night!

We came off of a hard week of training this week and straight into a fast, but challengingly hot, meet (The Horizon Invitational) on Friday. At this point in the season we know that some runners, especially those who have been training since June, are starting to feel fatigued and spread thin with the added workload that accompanies the beginning of the school year. We ask that every runner keep two things in mind moving forward 1) physiological and mental improvements come as a result of the hard work that you put in and that hard work is going to be challenging and cause fatigue 2) both teams have set challenging goals for themselves this season (attached) and the realization of these goals will require a concerted effort at practices from the whole team that will likely be more challenging than what you have experienced in the past. The emphasis on challenging is intentional; we need this team to approach challenges (workouts, races, setbacks) with courage, toughness, and an excitement test yourself and find out what you’re capable of. As your coaches, we see our role as guiding you toward the attainment of your goals. There is a path to achieve this year’s goals, but it’s going to be challenging… and I hope everyone is excited by that.

This (long) Weekend

All runners – we hope everyone remembered to get out for 45min and 60min run during the three day weekend, ideally with one of those three days being Today so that your legs are ready to return to team practice with a quality workout tomorrow afternoon. *If you are unable to run (due to injury) please plan to cross-train for the same duration in addition to icing, rolling, stretching, and doing the rehab exercises you need to do.

This Week

Saturday, Sunday, Monday:

Run 45 and 60mins (cross-train for those who cannot run 2/3 days)

*No School on Monday

Tuesday:

            3:30PM Workout

Wednesday:

            3:30PM Mileage Run

Thursday:

            6:30AM Pre-Meet Run

            3:30PM Pre-Race Meeting (room#111)

            5:00PM Team Dinner (Raymond & Basch @ Raymond’s)

Friday:

Wyoming Invitational

(Little America Golf Course – Cheyenne, WY.)

            12:30PM Depart EPHS

            3:55PM JV Boys

            4:03PM JV Girls

            4:45PM Varsity Girls

            5:20PM Varsity Boys

            6:00PM College Women

            6:30PM College Men

            9:00PM Return EPHS

**Other Team Info**

Pay To Play

If you still need to pay for your athlete's team shirt, competition shorts, and banquet tickets, please send them with cash or check this week. Email me for more details if you have any questions. 

Locker Decorations

Parents, if you are interested in helping with locker decorations this season, please email and we will provide locker numbers for the team roster and craft supplies (if needed). Thank you to Mary Barron for taking on the 1st round of decorations.

Keep on Running!

-Coach Harris

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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