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Estes Park Cross Country - Week 3

The Estes Park Cross Country had another GREAT week of training and racing. The team put in a hard effort during our Tuesday workout in the heat, which was a good preview of the race conditions experienced on Friday at the Cheyenne Mountain Stampede in Colorado Springs. As we move into Week 3 of the season and Week 2 of school, please make sure to keep the goals in the forefront of your mind and keep doing all of the little things (sleep, hydration, positivity, etc.) that will make you successful this season.

Cheyenne Mountain Stampede - Meet Recap

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Girls Team – 8th Place/ 15 schools
The first two races of the day on Friday were the girls Varsity and JV. We had 9 athletes compete and this was the first 5k of some of our runners and therefore a 1st ever PR for 5 girl runners. Among the remaining 4 athletes with 5k experience, Raymond essentially matched her 2018 CMS time (+4s), Stein improved her CMS time by (-2:29!), and Tarczali ran a (-16s) lifetime 5k PR!

Below is the comparison on our varsity performance in 2018 and 2019 at this meet.

2018

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2019

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**The girls team may have moved up in average 5k time, 1-5 spread, and overall team finish place, but keep in mind that both Barron and Igel were unable to compete on Friday. Factoring their times on this course + Tarczali’s new PR, our average 5k time would have been 23:54, 1-5 spread under 1 min, and team place would have been approximately 6th.

Boys Team – 8th Place/ 18 schools
The next two races were the boys varsity and JV. We had 16 runners compete on the boys side with 9 running in the JV race (our biggest JV lineup in recent history). Of the 16, this was the 1st XC 5k for 8 runners and therefore an initial PR for them as well. We also had lifetime PR’s from Ferree (-24s) and Moreau (-2:00)!! Among our returners to this course, Russell was within 6s of this 2019 CMS time, Murray was (-1:35), and Filsinger was (-1:24).

Below is the comparison on our varsity performance in 2018 and 2019 at this meet.

2018

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2019

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**The boys varsity team improved across the board in comparison to their 2018 performance on this course, but we moved back 2 places as a team and finished behind 4 teams in our region.

The two big takeaways from today are, 1) summer training pays dividends and those that have been putting in the work since June are already seeing the results, and, 2) the competition in our league is stronger than ever, which means that we are going to need to want it more than ever and be willing to work harder than ever if we’re going to qualify for State this season.

(Full EPXC results attached and varsity linked here)

A BIG “Thank You” to Kelly Murray for hosting a great team dinner and to Amanda Filsinger for filling the snack box!

We still have openings in the snack box and team dinner schedules. If you’d like to sign up to fill the snack box or host a team dinner (keep in mind that you can double/ triple up with other families), please use the link below and fill in your name.

EPXC Team Dinner & Snack Schedule

Goals & Commitments

After school on Friday, the team gathered to sign expectation pages, to state their commitment to the team, and to set personal and team goals. Attached are the team expectations that all team members agreed to along with the team goals that they set. Please take a minute to read over the expectations and goals so that you can help our athletes meet our expectations and achieve our goals. We did not set aside time to work on individual goals; parents of those who did not attend camp please check in with your athlete to see if they have set individual goals and find out what those goals are.

This Week
-Monday
-3:30-5:30PM Practice (mileage run/ 3-7 miles)

-Tuesday
-3:30-5:30PM Practice (primary workout/ 4-6 miles)

-Wednesday
-3:30-5:30PM Practice (light workout/ 4-6 miles)

-Thursday
-6:30AM-7:30AM Practice (pre-meet/ 3-4 miles)
-3:30PM-4:00PM Pre-Race Meeting
-5:00PM Team Dinner @ the Moreaus

-Friday
Horizon Invitational
This week on Friday we will be competing at the Horizon Invitational in Brighton, CO. This is a “run unlimited-score 5” meet, which means that all runners will compete in either the boys or girls race and the top 5 runners from each team will score. These types of meets are a great way for the whole team to warm up and race together and is a chance for JV runners to move up into varsity spots for future races.

Location:
Adams County Regional Park (9755 Henderson Rd. Brighton, CO 80601)

Time Schedule:
-10:00AM Depart EPHS for Meet
-2:00PM Girls Race
-3:00PM Boys Race
-4:00PM Awards
-7:00PM Return to EPHS

Pay to Play
If you have not already done so, please send your athlete to practice this week with a completed “pay to play” form and cash or check made out to “EPHS Athletics”. Please email Coach Harris if you need additional information on this for or a copy of it.

Longs Peak Meet Volunteers
The EPXC team needs YOUR help on Saturday, 9/28 for the Long’s Peak Invitational. No cross country meets would be possible without the help of many volunteer’s both behind the scenes and out on the course. Please note that parents interested in both volunteering and watching the races can help out as course marshals along the xc course. If you are interested in volunteering, please mark your calendars (a sign-up form will be sent out later this week).

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 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!

-Coach Harris

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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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