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Winter Training - Week 11

The countdown has officially begun and we are T-minus 5 weeks until the first official practice for the Spring track season (Monday, February 25th). As coaches, WE PROMISE, that these Winter Training sessions will pay HUGE dividends. Do everything you can to make every single session. The morning practices provide cross-training, strength, injury prevention...among many other benefits and the 'optional' runs in the afternoon are all aerobic efforts that are building that "super-engine".

To highlight a local race this weekend, The 40th Annual Frost Giant 5K/10K is taking place this Sunday, January 27th. This historic local 5K/10K will start from Bond Park, run past MacGregor Ranch, through fields with horses alongside you as you take in views of the snow-covered Continental Divide. It is a super fun race put on by the Estes Park Running Club and we EXPECT many of you to participate...including YOU, parents. As an incentive, "if you are 18 or under the race cost is only $10 for either the 5k or 10k - we welcome high school and middle school runners of all abilities!" Please register HERE.

***ALSO, for this year's edition, all proceeds from the race will go to benefit Chase Murray and his family!***

Coming up this week is a little different, so please read carefully all the way through:

Upcoming Week Schedule:

Monday – Martin Luther King Jr. Day, NO SCHOOL, NO PRACTICE. Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles

Tuesday – Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Gymnasium. These sessions are geared toward strengthening key running muscles, improving range of motion via exaggerating aspects of the running gait, improving the communication between the nervous system and muscles, and making the body more mindful of good running form. The payoff from the time invested on this day are greater speed AND, most importantly, injury prevention.

OPTIONAL Easy Run w/ Coach Stafford @ 3:30PM SHARP! Meet in the EPHS High School 'Commons' for an 'easy' run. Expect to be done by 4:20-4:30.

Wednesday – Cross-Training w/ Coach Harris @ 6:30AM at the Estes Community Center. These sessions include low-impact activities, such as cycling, aqua jogging, elliptical, rowing and swimming, that provide the benefits needed without putting more stress on the joints. Coach Harris will send a 'Remind' message of what to bring.

Thursday – Running w/ alternating coach @ 6:30AM meet in the EPHS 'Commons'. This run will be 3, 4, 5 or 6 low-key/easy effort miles on different routes in Estes Park.

***As we get into the colder and darker mornings, please ensure you are bringing enough clothing for the weather (i.e. hats, gloves, pants, OR double up on everything)***

Friday – "Friday Dollar Run" @ 3:30PM SHARP! This NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS 'Commons' and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30. A GREAT WAY TO FINISH OFF THE WEEK!

Saturday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

SundayFrost Giant 5K/10K (Estes Park, CO) @ 11:00AM. See above for details of this race. Please register HERE.

Remember, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive a sweet prize(s). Here are the current standings as of this date:

Lucas - 2 (Pumpkin Pie 5K, Colder Bolder)

Hayden - 2 (Turkey Trot 5K, Colder Bolder)

Tracy - 2 (Turkey Trot 5K, Colder Bolder)

Charly - 2 (YMCA of the Rockies Turkey Trot, Falala 5K)

Mae - 1 (Colder Bolder)

Let us know if we have missed anyone.

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 and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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Winter Training - Week 10

WOW...we are already into Week 10 of Winter Training!! It's exciting to think that a lot of you have been consistent with the training and what will happen come track season (huge PRs??); which is just a few short weeks away. For those that have been sporadic OR have not shown up at all, there is still time to get that base fitness in. NOW IS THE TIME!

A couple of days ago, I came across this AWESOME podcast which interviews Chris Lear (author of fantastic books such as Running with the Buffaloes and Sub-4:00...among others). If you have an opportunity to listen to it, I highly recommend it. FYI, Coach Harris and I do have copies of those books if you are interested in reading them; they are also exceptional reads.

We are back in the swing of things. Please read through this week's schedule. PLEASE NOTE: We do have a group that runs a couple of days during the week in the afternoons for some double workouts. We usually send out 'remind.com' message at least 24hours in advance.

Upcoming Week Schedule:

Monday – Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ 6:30AM in the EPHS weight room. This type of training consists of a very high work rate for short duration, which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping!

Tuesday – Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Gymnasium. These sessions are geared toward strengthening key running muscles, improving range of motion via exaggerating aspects of the running gait, improving the communication between the nervous system and muscles, and making the body more mindful of good running form. The payoff from the time invested on this day are greater speed AND, most importantly, injury prevention.

Wednesday – Cross-Training w/ Coach Harris @ 6:30AM at the Estes Community Center. These sessions include low-impact activities, such as cycling, aqua jogging, elliptical, rowing and swimming, that provide the benefits needed without putting more stress on the joints. Coach Harris will send a 'Remind' message of what to bring.

Thursday – Running w/ alternating coach @ 6:30AM meet in the EPHS 'Commons'. This run will be 3, 4, 5 or 6 low-key/easy effort miles on different routes in Estes Park.

***As we get into the colder and darker mornings, please ensure you are bringing enough clothing for the weather (i.e. hats, gloves, pants, OR double up on everything)***

Friday – "Friday Dollar Run" @ 3:30PM SHARP! This NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS 'Commons' and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30. A GREAT WAY TO FINISH OFF THE WEEK!

Saturday – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Sunday - Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

ALSO, we received a message from the RD of the Frost Giant 5K/10K. She is in need of help. Please read:

Here's a nice write up about the Frost Giant in the Boulder Daily Camera. Feel free to share. 

We could use a few more volunteers. If you have any runners or families who would rather volunteer than run, please have them contact Carla - our co race director.

She is cc'd here.

Her number is below. Thanks!

http://www.dailycamera.com/recreation/ci_32368221/mike-sandrock-estes-park-frost-giant-chase-murray

Carla Petersen

970-744-0484

carlaep51@gmail.com

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 and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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Winter Training - Week 9

We're back in the full swing of things this coming week. This means we're getting close to the upcoming track season (NOTE, the 'Official First Day' for Spring Track is February 25th); it'll be here before you know it. For those that may have run and/or worked out on your own over the break, or have been out-of-town, its time to get back in the routine with your teammates.

These winter trainings are focused on getting the body AND mind ready for the demands of track season. Also, these workouts/runs will put each of you leap and bounds ahead of your competitors, we PROMISE! Not to mention, you'll thank yourself for coming into the season with a sound base of endurance and strength as oppose to starting from zero.

This upcoming week's schedule will be a little different than our usual Winter Training schedule, so please read through carefully. ALSO, there is an AWESOME 5K this Saturday in Lafayette, CO that would be a great litmus test post-holiday and less than 2 months away from track. Read below and we're looking forward to seeing everyone:

Upcoming Week Schedule:

Monday – ***To allow you all to sleep-in just a little bit, LOL*** Aerobic/Endurance Run w/ Coach Stafford @ 7:30AM. We will meet in the EPHS Commons for an easy aerobic run. Expect to be done by 8:20-8:30.

VERY, VERY lite Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford immediately after the run in the EPHS weight room. This type of training consists of a very high work rate for short duration, which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping! We should be done with everything by 9:30-9:45.

Tuesday – Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Gymnasium. These sessions are geared toward strengthening key running muscles, improving range of motion via exaggerating aspects of the running gait, improving the communication between the nervous system and muscles, and making the body more mindful of good running form. The payoff from the time invested on this day are greater speed AND, most importantly, injury prevention.

Wednesday – Cross-Training w/ Coach Harris @ 6:30AM at the Estes Community Center. These sessions include low-impact activities, such as cycling, aqua jogging, elliptical, rowing and swimming, that provide the benefits needed without putting more stress on the joints. Coach Harris will send a 'Remind' message of what to bring.

Thursday – Running w/ alternating coach @ 6:30AM meet in the EPHS Commons. This run will be 3, 4, 5 or 6 low-key/easy effort miles on different routes in Estes Park.

***As we get into the colder and darker mornings, please ensure you are bringing enough clothing for the weather (i.e. hats, gloves, pants, OR double up on everything)***

Friday – "Friday Dollar Run" @ 3:30PM SHARP! This NEW tradition for the Winter Training sessions is a wrap-up to the week. Meet in the EPHS weight room and bring a couple of $$$ to stop by Dollar General after hitting the A,B,C's streets. Expect to be done by 4:20-4:30.

SaturdayLafayette Oatmeal Run 5K (Lafayette, CO) @ 9:30AM. The 23rd Annual installment of the Lafayette Oatmeal Festival is a popular family event focusing on healthy lifestyles. This unique festival includes a FREE Oatmeal Breakfast after the 5K Walk/Run. The course is relatively fast running on the streets of downtown Lafayette.

**I will send an email mid-week to see who will be attending and where/what time to meet. The weather looks to be pretty good for this race**

Sunday - Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

****LAST CALL****

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs, hanging out all day at the Saturday track meets, or just wearing to school. (Get them before track season, as they'll be very useful during those cold track meets)

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 and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

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