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Estes Park High School

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Bobcats Athletics

Estes Park High School

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Estes Park High School

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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 ...

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 ...

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. Saturday – Lafayette Oatmeal Run 5K ...

We're just hours away from 2019 , YAY!! If you have been consistent with Winter Training thus far, its NOT about a "New Years Resolution", however, continuing AND even "upping the ante" on your racing, fitness, and training goals. As coaches, we all know that each and every one of you will have running goals for the upcoming year; whether that's a sub 17:30/sub 20 minutes in the Fall for XC OR sub 4/sub 6 in the mile on the track this Spring. Remember, we are all in this together to reach whatever goals you may have. Keep your "eyes on the prize". With one more week until we're back in the swing of things (school, homework, getting up early, etc.), we'll have some group trainings this week, which will ease you all back in the routine before the Spring semester. Please read carefully all the way through this email.... Upcoming Week Schedule: Monday – For those that are in town, O.Y.O (On Your Own) run OR coordinate amongst your teammates for some easy miles. OR run wherever you are spending the holiday break.... OR ... Resolution Run 5K ...

We are entering Week 6 as well as....dun dun DUUUNNNNN...."Final Exams Week!!", LOL. This most likely means staying up a little later than normal for extra studying, stressing out about last minute papers due, and/or cramming as much in your brain of the entire semester as you can; well...hopefully not that last one. Anyway, Winter Training will resume as normal with a few changes starting on Wednesday once Final Exams begin. We still want everyone to make every effort to make these trainings as research shows that physical activity first thing in the morning: ~Enhances metabolism, ~Improves physical and mental energy, great for those testing days, ~Helps develop self-strong discipline, ~Builds muscle more efficiently, ~Be more active throughout the day, ....and these are just a VERY few of the benefits. So with that said, we look forward to seeing everyone bright & early this week :-) One last thing before the weekly news is there will be no organized training the week of Christmas with a modified schedule the week of New Years. We understand the holidays are a time for gatherings and togetherness, however, a good break from being coop'ed up in the house all day is getting out and moving a bit; this could be hiking, cycling, running, walking, etc. Don't let your momentum slide. I will continue with weekly emails through the break. Here is the upcoming schedule. As always, there have been a changes to this week's schedule, so please read carefully: 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. OPTIONAL Easy Run w/ Coach Stafford @ 3:30PM SHARP! Meet in the EPHS weight room 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. OPTIONAL Easy Run w/ Coach Stafford @ 1:30PM SHARP! Meet in the EPHS weight room for an 'easy' run. Expect to be done by 2:30PM. 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 – OPTIONAL Easy Run w/ Coach Stafford @ 11:45AM SHARP! This will be an easy 'extended' warm-up before partaking in the Egg Nog Mile. Please meet in the EPHS weight room and expect to be done by 12:30-12:45PM. ***If you are NOT running the Egg Nog Mile, you are HIGHLY encouraged to attend.*** Egg Nog Mile ...

We've just wrapped up Week 4 and everyone has been doing GREAT!!! We are also getting closer to the Holiday Break (in 2 weeks), which means the track season is closely approaching; it'll be here before you know it. The weather the week looks to be favorable, so let's all take advantage and make as many training sessions as possible; your future self will thank you. ;-) Here is a quick recap of last week and the upcoming schedule. Note that there have been a few changes to this week's schedule, so please read carefully. Fastest Coach in Colorado Recap This past Saturday was the annual "Fastest Coach in Colorado ...

This was another great week of training and all the coaches can see that those attending are getting in a good rhythm, working hard, and staying committed. It takes a lot to roll out of bed early to be at training by 6:30AM...especially when its dark and cold out. All coaches admire the desire, commitment, and consistency everyone has given thus far. You will thank yourself when race performances and PR's start happening sooner than later. If you have yet to be out, please do not be intimated. Now is the time to start, as opposed to the start of the Spring season.  As always, there is a TON going on this week, but first, below is a recap and pertinent info. Please read through this entire email; it may seem redundant, however, we do small tweaks to the weekly schedule with each passing week. ColderBolder This past Saturday was the conunterpart to the BolderBoulder, the ColderBolder. ...

All coaches hope that everyone enjoyed their break and are ready for the last push before the longer Christmas break. This past week was a bit shorten, however, those that showed up, did awesome and are working really hard. Keep it up! Note that there is approx. 4 weeks till the Christmas break. Consistency during these 4 weeks will be crucial as there is no formal training over the break (HINT: Track Team Captain Applicants). If you have been coming out, keep staying consistent AND those that have yet to come or infrequent, please make every effort to get in these 4 weeks. EPHS Track Team Captain Applicants Speaking of captains...Coach Harris and Coach Bodin are currently in the process of putting together captain applications for the track season. These will hopefully be ready for distribution in the next week or so. For those that are interested in applying, there will be a short meeting to discuss the role & responsibilities of a track captain, expectations, etc., as well as handing out the paper application to fill out and turn in. Stay tuned! Without further ado, here it is, Week #4 of Winter Training, please read carefully of the upcoming week of training and races: 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. Thursday – Easy 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. Corework will be followed after the run. ***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 – O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **Track Team Captains Applicants**, this is an opportunity to show your leadership; get your teammates out! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL. Saturday – ColderBoulder ...

This was another awesome week of workouts as we're wrapping up Week #2. As with the summer training, consistent Winter Training WILL pay huge dividends for the upcoming track season at the end of February. Everyone has been doing great. Let's keep up the awesome work! Nike Cross Regionals - Southwest Recap EPXC sent 3 runners this past Saturday to Casa Grande, AZ for the Nike Cross Country Regionals. First up was the girls' race in which Annalise and Charly competed. A HUGE congrats to these 2 runners as they were able to put their best race (PR'ing) of the season finishing 20:15 (Annalise) and 20:18 (Charly). Also, Annalise was able to make her etch her name on EPXC history by putting herself on EPXC's All-Time Top-10 Board (#10) on the LAST race of her senior year. WHEW...she did it!! which was one of her goals before graduating. The boys race was up next. Sawyer was our lone EPXC boy and also had a big time PR by 34 seconds! What a great way to cap off the season for these 3 runners. We're looking at NXN to be a yearly competition for the Estes Park Cross Country team. Results can be found HERE ...

The Winter Training Program has concluded it 'official' first week and all coaches could not be more proud of the turnout. Let's keep up this momentum as we head into the hardest time of the year....the dreaded ' Holiday Season '! The way that the coaches have formatted this winter training season is to maximize the 'other' aspects when it comes to running/training. As each day is different, being able to attend all training sessions, will have tremendous gains for the Spring track season, which will be here sooner than we know it. The word we always stress and should be a part of your winter vocabulary/mindset is: CONSISTENCY ! 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 which improves cardiovascular capacity, VO2 max, and gives a SERIOUS caloric burn. Included are various types of exercises to get the heat pumping! Tuesday - Form, Stretch and Strengthening Drills w/ Coach Bodin @ 6:30AM in EPHS Commons. These sessions are geared toward strengthening key running muscles, improving your range of motion via exaggerating some aspects of the running gait, improving the communication between your nervous system and muscles, and making you more mindful of good running form. The payoff from the time invested on this day are greater speed AND less injury risk. 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. Thursday – Easy Running w/ alternating coach @ 6:30AM in the EPHS Commons. These we will be 3, 4, 5 or 6 low-key/easy effort miles on different routes in Estes Park. Corework will be followed after the run. ***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 - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **Track Team Captains Applicants**, this is an opportunity to show your leadership; get your teammates out! SEND text messages, snapchat, Insta, or whatever you do to coordinate with each other, LOL. Saturday - Nike XC Southwest Regional Meet ...

https://estesathletics.org
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