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Estes Park High School

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Bobcats Athletics

Estes Park High School

Bobcats Athletics

Estes Park High School

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W E ' V E M A D E I T; The final week of Winter Training, YAY! We want you all to take a moment to think back upon the past 15 weeks and all that you all have put in. We can guarantee you all that there were not many track & field athletes doing what you all have done the past 15 weeks (countless ABCD streets, Johnsen Hills, stretching, aqua jogging, etc.). Since we've been at EPHS, this has been the BEST Winter Training season yet and I can speak for all coaches when we say we're excited to see what the track & field season brings. The foundation, base and engine (lungs, heart & legs) of your fitness has been built, and now, its time to put on the details (speed, focus & strategy). Just as a 'heads up', after this email, Coach Bodin & Coach Harris will take over duties with weekly emails during the track & field season providing weekly practices schedules, meet info, meet results & recaps, and any other pertinent info. Stay tuned! As for me, I will still be hanging around but not as intently as summer training, XC season and Winter Training. I will try to make some practices and definitely hop into a workout or two with the team. You all have work hard and I'm looking forward to seeing the results on the track! Trust in your current fitness and keep building on it. With all that said...., its 'Taper Week' leading into the First Official Day of Track Practice on Monday, February 25th. Read on for some fun stuff coming up this week. Upcoming Week Schedule: Monday – President's Day, NO SCHOOL. O.Y.O (On Your Own) run OR with teammates. Please try to get out for some easy miles on this day. Tuesday – " If You Can Dodge A Wrench, You Can Dodge a Ball " w/ Coach Bodin @ 6:30AM at the EPHS Gymnasium. This is the ULTIMATE past time fun of dodging, ducking, dipping, diving ANNNNNND dodging. Even teams will be broken up to battle! The rules are simple: each team is to eliminate all members of the opposing team by hitting them with thrown balls, catching a ball thrown by a member of the opposing team, or forcing them to move outside the court boundaries when a ball is thrown at them. Remember the 5 D's of Dodgeball : Dodge, duck, dip, dive annnnnnnnd dodge. Wednesday – " Game of Throws & Undertoes " w/ Coach Harris @ 6:30AM at the Estes Community Center. The craziest game on earth. H 2 0 (Water) Polo is a cross between rugby, soccer, basketball, and wrestling with teams consisting of 4-7 mentally unstable people (who in gods name would want to be putting breathing air second to the ultimate goal of victory). The object of the game would not only be to stay above the water while everyone is try to put you under, but to shoot the ball past the goalie and score. There are rules...when you are on the surface of the water (which isn't often); under the surface anything goes. Trying to shoot a ball with everyone and their mother beating on you could prove to be a challenge. "Survival of the fittest"....and just for the record, we are NOT swimmers! Thursday – Team T ouch A nd G o (a.k.a. TAG , a.k.a. "Cops & Robbers) w/ Coach Harris @ 6:30AM meet in the HS Commons. Here is a quick breakdown. The 'Cops', who are in pursuit of 'Robbers' (the team being chased), arrest the robbers by tagging and putting them in jail. The robbers can run/walk/skip/crawl/do whatever it takes to get to the 'safe spot'. Robbers can stage a jailbreak by tagging one of the prisoners without getting tagged themselves.The game ends if all the robbers are in jail OR the allotted time expires. Friday – "Friday Dollar Run" w/ Coach Stafford @ 3:30PM SHARP! This is the LAST installment for the Winter Training session to wrap-up 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 <---LAST TIME, Hooray! Expect to be done by 4:30. 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. Monday – FIRST OFFICIAL DAY OF TRACK & FIELD PRACTICE!! Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com ...

We are exactly 2 WEEKS away from the start of the track & field season, WOW! We hope that you all are getting just as excited as we are. We also hope that these past 14 weeks (it IS a LONG grind of winter training) has proven to be beneficial and you all are ready to start jumping into some serious workouts! Just think of what you all have done: 14 weeks of ABCD streets, Johnsen Hill repeats, intense aqua jogging sessions, serious stretch work. THIS is what it takes to be the BEST! Please note that this will be the last week of hard base-training followed next week of a 'down/recovery/taper' week before official practices begins. If you have an 4 minutes, check out this AMAZING video ...

Can you believe it...we are already in February and the track season is starting up in less than 4 weeks! We have 2 more weeks of steady work (running, training, etc.), AND then the final week before heading into the first official day of track practice (which, BTW is Monday, February 25th). We'll have a somewhat of a 'taper' week to let the body rest, recover, rejuvenate and be ready to have an awesome season! NOTE, we will still have training that week, however, it will be low-key and FUN...stay tuned!! PLEASE do everything in your power to get out these final 2 weeks! There are also 2 opportunities this weekend to get in some 'race' simulation (SEE Saturday & Sunday below). AND NOW, to this week's upcoming schedule. Please read carefully all the way through as there have some changes: 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 payoffs from the time invested on this day are greater speed AND, more 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. ***It actually looks to be a decent week 'weather-wise', but keep an eye out and dress accordingly.*** 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 – Heart Throb 5K ...

This was a BUSY week of training and racing. Also, this week was the first REAL week of winter weather in Estes Park; which means lots of wind, snow, and slick roads, HOORAY!! With that in mind, keep the mental aspect of your training at the forefront; we promise, there is not a whole lot of student-athletes in Colorado training in these conditions. Make sure you all stay focused and know that the work you all are putting in is going to be HUGE! On to the news: Frost Giant Race Recap Today was the 40th Annual Frost Giant 5K/10K ...

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 ...

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