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Estes Park Cross Country - Week 11

This past Thursday, October 17th, the EPXC teams competed at the combined Patriot League/ 3ARegional4 XC Meet at Monfort Park in Greeley, CO. This meet serves as the qualifying race for the CHSAA Championship State Meet with the top 4 teams and/or top 15 individuals moving on. Unfortunately, despite strong performances from both teams, neither the boys nor girls qualified as a team this year.

The EPXC boys placed 5th in the Region, just one spot away from qualification. The boys were led by Russell who placed 26th with a new (-:04s) PR time of 17:55.7 which was (-:37s) faster than he ran at the 2018 regional meet on the same course. Marske placed 28th with a 17:59.4. Filsinger was 37th with a 18:13.7, (-:20s) faster than in 2018. Solis-Bernal ran a new (-:09s) PR of 18:42.6. Ferree rounded out our top 5 running a (-:18s) PR of 18:46.3. Freshman B. Jackson ran the biggest PR of the day dropping his time by (-:40s) to 18:49.0. Faulkner ran a new (-:28s) PR of 19:05.6, Moreau ran a 20:02.1, and Murray ran a 20:02.0. Overall, the boy's PRs from this race totaled -1:39.9 and the cumulative improvement for runners who ran in both 2018 and 2019 were -1:08.1. The EPXC boys also improved one place as a team from 6th in 2018 to 5th in 2019.

The EPXC girls placed 6th in the region. The girls were led by Raymond who placed 3rd overall with a NEW (-:12s) PR of 20:04.9, this time is (-:43s) faster than she ran at regionals in 2018 and puts her in 9th on the EPXC All-Time 5k leaderboard. Stein ran a (-:08s) PR of 21:40, which was (-1:16) faster than in 2018 and placed 22nd. Barron ran a 21:53.4 and placed 25th. Igel ran a (-:04s) PR of 22:51.0, (-:39s) faster than in 2018 and placed 39th. Daley was our 5th runner in 22:51.7 and placed 59th. Tarczali finished in 25:19.2 and Goodwin ran a 26:17.4. Pita had the biggest PR of the day running (-:27s) for a 27:00.5 and was followed closely by Gay who ran a (-:21s) PR of 27:09.7. Overall, the EPXC girls PR's totaled -1:13 and the cumulative improvement for runners who ran in both 2018 and 2019 was -2:38.6.

We knew going into this race that we would need ‘perfect’ races from both teams to have a shot at qualifying, and although both teams raced well, it wasn't quite enough. The Regional Meet marks the end of the season for everyone besides Charly Raymond, who will be continuing on to the CHSAA State Meet on Saturday (10/26)!

Congratulations to everyone on a great 2019 cross country season!

This Week

We are inviting everyone who is healthy and would like to continue running to train with Charly this week as she prepares for State. If you would like to join us, we need you to commit to being here and being focused at practice for the next 5 days.

Monday:

3:30PM Mileage Run 

Tuesday:

            3:30PM Light Workout 

Wednesday:

           3:30PM Mileage Run (GOTR 5k)

Thursday: 

           3:30PM Pace Workout

Friday: 

           6:30AM Pre-Meet Practice     

           5:00PM Dinner w/ EPXC Team at TBD Restaurant in Estes Park

*We will plan to go out to dinner as a team at a restaurant in Estes on Friday evening. All EPXC athletes are invited and encouraged to attend. We will let you know when we decide which restaurant this will be. Please note that all athletes besides Charly will need to bring their own $ for the meal. 

Saturday: CHSAA State Meet

7:30AM Depart EPHS

12:20PM 3A Girls Race

~5:00PM Return to Estes

*We will plan to take up to two activity busses down to the State Meet on Saturday morning and would like for all EPXC athletes to attend.

EPXC Team Banquet - SAVE THE DATE

The team banquet will be held on Friday, November 8th at 5:00PM in the Estes Valley Community Center. During this evening, we will recap the season and celebrate our athletes' accomplishments. The event will be catered by the Jubilations Catering. The banquet is free to attend but will cost $15 per non-athlete to eat; all EPXC athletes will eat for free. Please check this link to see if you have already paid to eat at the banquet. If you have not paid and would like to eat at the banquet, please email Coach Harris (alexander_harris@psdr3.k12.co.us) to RSVP by the end of the week. Thank you!

Google Drive Album

If you have been taking photos at the meets, please upload them here. 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

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

This past week saw no new race performances for the EPXC team, but it was a very important week in terms of preparation. The team ran two solid workouts and the coaches are feeling confident that these athletes will be ready to run at their peak this week. Our focus continues to be the 3AR4 Regional meet on Thursday, October 17th.

At this point in the season, there is nothing that we can do to make our athletes more fit in preparation for the regional race; each athlete will need to trust in their training (training that began in early June for some) to bring them the performances that they are aiming for on Thursday. 

Both the boys and girls team set "qualifying for the CHSAA State Meet" as one of their most important team goals for this season; and finishing as one of the top 4 teams at regionals is the only way to accomplish that goal. Success for us on the 17th will mean: 1. Keeping our goals in the forefront of our minds, 2. Practicing with purpose, and, 3. Doing all of the little things that will put each runner in the best possible position to compete well on race day (sleep, hydration, nutrition, body awareness, stress, and taking care of aches and pains immediately).

Parents, please help our athletes stay focused on their goals and to promote these healthy habits in the next few days leading up to this meet. If our team can do everything right for the next four days, they will be well-positioned to compete for a State Meet spot on Thursday. 

THANK YOU this week to Terry Chiplin for making the US Trail Running Conference (including Billy Mills keynote talk) accessible to our athletes this past week and to Coach Stafford for hosting team dinner on Friday night before the haunted corn maze!

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This Week

Monday:

3:30PM Mileage Run 

Tuesday:

            3:30PM Light Workout 

Wednesday:

           6:30AM Pre-Meet Run

           3:30PM Pre-Meet meeting in room #111

           5:00PM Team Dinner hosted by the Barron's and Daleys at 1450 Dandie Way.

Thursday: 3A Region 4 - Regional/ League Meet

           1:00PM Depart EPHS

           3:30PM Coaches Meeting

           4:00PM Boys Race

           4:40PM Girls Race

           5:20PM Awards

           7:30PM Return to EPHS          

Friday: Estes Park Color Run

           3:20PM Meet Behind High School to setup course

           4:00PM Color Run Begins

           5:00PM Clean Up Course

Saturday:

Rest Day

Sunday:

Rest Day

League/ Regional Race Rosters (10/17):

At the regional meet on Thursday (10/17), we will be limited to 9 runners each on the boys and girls team rosters. Below is the list of runners who we intend to have run at this meet (subject to change for injury, eligibility, etc.). Although not all EPXC runners will be competing, we would like for all runners to continue to practice with the team every day through the end of the season, and we intend to take the whole team down to the meet on 10/17 to cheer on their teammates. 

Screen Shot 2019-10-14 at 9.27.51 AM.png

**Other Team Info**

The 6th Annual EPXC Color Run

The EPXC team will be hosting the 6th annual Homecoming Day Color Run this Friday (10/18). 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 could still use several more volunteers to make this event happen. 

Color Run Volunteer Sign Up

Registration for this race is now CLOSED. If you'd still like to enter, please email Coach Harris (alexander_harris@psdr3.k12.co.us) ahead of time OR sign up on race day. We have a limited number of extra shirts and sunglasses for late registration. 

Nike Southwest XC Meet (11/23):

Any runners interested in running at the 2019 Nike Southwest Regional XC Meet in Casa Grande, AZ. on November 23rd, please fill out the google form below with your interest and best meeting time for you. This meet brings together the best runners and teams from 5 states to compete on a lightning-fast course at low elevation, it is also a good chance for runners to extend a successful XC season by an additional 4 weeks. The approximate cost for this trip will be $450 per athlete (including flight, rental car, and hotel). 

Nike Southwest XC Meet Form

*We have only heard back from one family so far.

Google Drive Album

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

Link to 2019 EPXC Team Photo

Terry Chiplin App Info.

Earlier this season 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 - I 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! 

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 9

This past week was very encouraging for the EPXC team and the coaches saw some great performances at all levels of competition. We cannot, however, rest on our laurels; the singular focus of this team for the next 11 days needs to be the 3AR4 Regional meet on Thursday, October 17th. Both the boys and girls team set "qualifying for the CHSAA State Meet" as one of their most important team goals for this season. Finishing as one of the top 4 teams at regionals is the only way to accomplish that goal. Success for us on the 17th will mean keeping our goals in the forefront of our minds, practicing with purpose, and doing all of the little things that will put each runner in the best possible position to compete well on race day (i.e. sleep, hydration, nutrition, body awareness, and taking care of injuries before they become injuries).

Parents: Please help athletes stay focused on their goals and to promote these healthy habits in the next week and a half…more than ever.

We are moving from one very full week to another. There are many EPXC events coming up; which will include talks from Olympic gold medalists, haunted corn mazes, Homecoming Color Run entry deadlines, and a team dinner at Stafford's house to name a few.

Please read carefully and mark your calendars.

Pat Amato Invitational

The team attended two meets this past week, the Pat Amato Freshman/ Sophmore invite on Tuesday and the Pat Amato Varsity meet on Friday. The races on both days went very well and we saw some great times run on this course (which seemed comparable in difficulty to Monfort Park in Greeley). We won't go into the details of the races this week, but the full results are linked here Freshman/SophmoreVarsity

The biggest takeaway from this week's races are 1.) The team is looking strong as we transition into the end-of-season training taper phase with many runners setting new PR's, and, 2.) And most importantly, we saw that we are still lagging close behind key teams that we will need to beat on 10/17 in order to qualify for the State meet. However, we know what we will need to do in order to beat them and feel confident that we will be able to surprise the field and upset the rankings if we run the type of races that our teams are capable of.

THANK YOU to Ray Nypaver for speaking to our boys team this week about healthy body image, THANK YOU to the Daleys and Steins for filling the snack box, and THANK YOU to the Knudsons for hosting team dinner!

This Week

Monday (no school):

3:30PM Mileage Run 

Tuesday:

            3:30PM Workout 

Wednesday:

            *2:15PM US Trail Running Conference Speaker 

            3:30PM Mileage Run

*Any runners who are interested, we will plan to take a minibus with 14 athletes to see Billy Mills speak at the US trail running conference on Wednesday at 2:15PM. Billy Mills is the winner of the 1964 Olympic gold medal in the 10,000m run. This event will be limited to the 1st 14 EPXC athletes who return a completed permission slip, we will need all slips returned by Tuesday morning. 

Thursday:

            6:30AM Mileage Run

Friday (workout, team dinner, and haunted corn maze):

            3:30PM Depart for Longmont

            4:45PM Workout

            5:45PM Team Dinner @ Coach Stafford's

          * 7:30PM Haunted Corn Maze @ Anderson Farms

          ~10:00PM Return to Estes Park

*The haunted corn maze will cost $27 per athlete. Please bring in cash or check for $27 by Wednesday this week along with a signed permission slip to attend the corn maze (attached). We hope that everyone will be able to attend, please let me know if you have any questions or concerns (we are able to cover the cost for an athlete if financial assistance is needed)

Saturday:

Mileage Run: On Your Own

7:00AM-6:00PM: US Trail Running Conference *(see details below)

*Terry Chiplin is offering the team 5 free passes for the trail runner day at the Conference, Saturday October 12 - you can see details of the schedule at this link. As well as Billy Mills, they have also have Addie Bracy, a 2 time US Mountain Running Champion, Joe Gray, Sage Canaday, Max King, and more...plus expo with shoes, gear, technology, and great panel sessions, run form workshop with Sage, and more.... For the free passes, register at https://raceroster.com/events/2019/20805/2019-us-trail-running-conference - pick trail runners - Saturday October 12 - and use the use code that we will give to the 1st 5 interested EPXC runners. For any other students that wants to attend, the cost is a flat $10, saving $20 off standard cost now...register at https://raceroster.com/events/2019/20805/2019-us-trail-running-conference - use code 2019EPHSXC10 - this is set for a max of 20 passes. For any parents or adults that wish to attend, use the same registration link, and then the code 2019COMMUNITY25 - this will save 25% off standard rate.

You can register online until noon on Tuesday October 8.

Sunday:

Rest Day

Patriot League/ 3A Region 4 Race Rosters (10/17):

At the regional meet on Thursday, October 17th, we will be limited to 9 runners each on the boys and girls team rosters. Below is the list of runners who we intend to have run at this meet (subject to change for injury, eligibility, etc.). Although not all runners will be competing, we would like for all runners to continue to practice with the team every day through the end of the season, and we intend to take the whole team down to the meet on 10/17 to cheer on their teammates. 

Screen Shot 2019-10-07 at 9.49.02 AM.png

**Other Team Info**

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. Like our home meet, this race would not be possible without volunteers. If you are interested in helping out with the Color Run, please fill out the google form below. 

Color Run Volunteer Sign Up

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 payment are due no later than this Friday, October 11th at 5pm and can be paid at any of the school front offices.

6th Annual Color Run Registration

Nike Southwest XC Meet (11/23):

Any runners interested in running at the 2019 Nike Southwest Regional XC Meet in Casa Grande, AZ on November 23rd Please fill out the google form below with your interest and best meeting time for you. This meet brings together the best runners and teams from 5 states to compete on a lightning-fast course at low elevation. It is also a good chance for runners to extend a successful XC season by an additional 4 weeks. The approximate cost for this trip will be $450 per athlete (including flight, rental car, and hotel). 

Nike Southwest XC Meet Form

Google Drive Album

If you have been taking photos at the meets, please upload them here. 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

Terry Chiplin App Info.

Earlier this season 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 - I 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!

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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