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Estes Park High School

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Estes Park High School

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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 ...

ATTENTION Winter Training Peeps: This is a reminder that the Estes Park Winter Training Program will begin this Monday, November 5th at 6:30AM in the high school weight room. There will be training Monday thru Thursday at 6:30AM until winter break. All coaches encourage everyone to attend at the VERY LEAST 3 of the 4 trainings each week. Below is the weekly schedule with locations: Weekly Schedule: Monday: 6:30AM @ High School, Cross Training w/ Stafford Tuesday: 6:30AM @ High School, Event Specific Training w/ Bodin Wednesday: 6:30AM @ Community Center, Treadmill or Pool w/ Harris Thursday: 6:30AM @ High School, Run w/ Harris, Stafford, or Bodin For weekly updates join the remind group:  remind.com/join/ephswinter ...

CONGRATULATIONS on a great set of races at the CHSAA State XC Championships! Both EPXC girls team and Nathan had excellent performances across the board, setting course and all-time personal bests and holding their own against the top teams in the state.   The first race of the day was the 3A boys race. Nathan ran a smart and competitive race working his way up from the mid 30's at mile one to 25th place at mile two and then picking off another 3 runners in the final mile to finish 22nd overall. Nathan ran 1:28 faster than he did on the same course back in August and 4 seconds faster than his 2017 state race. Nathan is EPXC's highest placing male athlete at the state meet since his brother Dylan took 17th in 2015. We should also note than Nathan finished 10 seconds and 1 place ahead of where Dylan finished as a senior in 2016.  EPXC's next and final race of the day was the 3A girls race. The team took 17th place overall, just three places behind were we were projected to finish. This finish is impressive when you consider that two of our top 5 athletes, Brooke and Zoe, were not able to compete due to injury. Another aspect of the race that Estes Park XC can take pride in, is based our school size. Of the 71 schools in 3A for XC, 20 qualify to run at the State Championships, and of the schools that qualified, Estes Park was the 4th smallest. To compete against and to finish ahead of these large schools, some with more than twice our enrollment, is a huge feat and something to be proud of. Our individual results were just as impressive. All runners either ran an All-Time personal best 5k time OR ran their fastest race ever on this course. Charly was our first runner across the line, finishing in 55th place with a time of 21:14 which is 12s faster than she ran at state last year. Annalise was our second placing 57th with a time of 21:18 which is a -19s improvement over her state time from last season. Mae was third across the line placing 97th overall with a time of 22:11, -21s faster than her 2017 state time. EPXC’s next two runners both had huge improvements. Eva finished next with a time of 22:51 and placed 111th, this was a -5 second All-Time PR and -59 seconds faster than last year at state! Meila was our 5th and final scoring runner placing 125th with a time of 23:25; this time is an all-time PR of -5 seconds and is 1:41 faster than she ran at state in 2017! Sam was our 6th, placing 146th with a time of 25:02 which is -4 seconds faster than she has ever run on this course. In total, the returning girls were 3:32 faster than they were at state last year and 10:19 faster than they were on the same course in August. We couldn't be more proud of how well our teams ran!  THANK YOU to all of the parents who helped to make the state meet a great experience for our athletes! We’d especially like to thank Mary for making the bus decorations, the Stein family for providing lunches, Holly for making the goodie bags, and Tonya for coordinating everything.  2018 EPXC Banquet Info When: Tuesday, October 30th. 5-7PM. Where: Estes Valley Community Center, Community Room (downstairs), 660 Community Dr, Estes Park, CO 80517 What: A night to recap the season and to recognize and celebrate our athletes for all of their great accomplishments this season.  *Athletes, please come dressed in business casual or nicer. (dresses, collared shirts, belts, no jeans, no t-shirts) *Parents, please bring $14 per each non-athlete who RSVP'd to eat at the banquet.  Thank you all for another amazing EPXC season!  Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com ...

Regional Meet Recap: Both EPXC teams ran extremely well this Thursday at the 3A Region 4 meet! The EPXC girls finished in 3rd…just 3 points behind 2nd place Liberty Common. The girls had a cumulative -3:37 in PRs at this race alone and 3 runners (Annalise, Charly, & Nathan) earned All-Region recognition. On the boys side, we knew that it would be a 3-way race for fourth place and a state qualification; unfortunately, we lost out to both Liberty Common and Resurrection Christian. While this result may have been disheartening for the boys, we could not be more proud of the way that this team ran. Our boys team ran exceedingly well and took a combined -5:16 off of their PRs; an incredible improvement at this stage in the season. Our hope is that the returning boys will commit themselves to train over the next year so that we can qualify next year. The EPXC girls team and Nathan (individual qualifier) will compete at the CHSAA State XC meet next Saturday. Schedule for the last week of the season: Weekend: No Practice. Please use the weekend to recover, ice, stretch, and get caught up on homework and sleep. Monday-Thursday: Practice 3:30-5:30PM. Friday: Dismissal for state runners during 2nd-hour class. Whole-school “Send Off" hallways run. Depart for the state meet, lunches en route. Tour the Air Force Academy. Hotel check-in. Pre-meet run. Team dinner at Carrabbas.   Saturday: CHSAA State Meet. 3A Boys @ 9:00AM / 3A Girls @ 10:20AM. Return to Estes by 3:30 PM. *NOTE, there will be a fan bus leaving Estes Park at 6AM if we have enough people interest in attending.  Pictures from the Season: If you have any pictures from the season that have not already been shared with either coaches or uploaded on the team Facebook ...

Patriot League Meet Recap Saturday was an excellent day for the EPXC program! Both teams ran significantly faster than last week, we learned what we’ll need to do in order to qualify for state, several athletes took home All-League recognitions, and we earned a team League Champion award. EPXC GIRLS: Congrats to the EPXC girls team, your 2018 Patriot League Champions! The EPXC girls had an amazing race, scoring just 51 points and edging out 2nd place Frontier Academy by 6 pts. This was also one of the “challenging goals” that the team set at the start of the season! The whole girls team also ran MUCH faster than they did at this same course two weeks ago. Cumulatively, they were able to drop 9:54 from their times at the Platte Valley Invitational (PVI). We are confident that the course was still long this past week. Our top 4 runners received All-League recognitions: Annalise ran a 21:05 and placed 2nd and was All-League, Charly ran a -2s PR of 21:24 and placed 4th and was All-League, Mae ran 21:58 and placed 5th and was All-League, and Brooke ran a -13s PR 22:14 and placed 12th and was All-League Honorable Mention. Eva was our 5th runner and final scorer placing 28th with a time of 23:45, -26s faster than at the PVI. Melia was our 6th runner and she ran a -24s PR 24:24, Cailyn was our 7th with a time of 25:36. Sam finished with a 26:40, Sarah ran a -39s PR 26:56, and Daffney ran a 27:41. As we continue to taper down and prepare over the next week and a half, we hope that the girls team will carry the momentum and confidence of their win on Saturday to Regionals on the 18th and on to the state meet after that. EPXC BOYS: The EPXC boys team also had a great race but were narrowly bummed out of the top three for their team finish. They finished in 4th, just 4 points behind Liberty Common and only 1 point ahead of Resurrection Christian. This was a close race, but in total, the boys ran much faster than they did at PVI; and they improved their cumulative time by -4:54! The boys had 2 runners who finished in the top 10 and earned for All-League honors. Nathan was our first across the line, finishing 6th with a time of 18:07 and was All-League, Lucas was also All-League placing 8th with a time of 18:22. Hayden was our 3rd finisher placing 18th with a time of 18:50, Javier was our 4th placing 28th with a -31s PR of 19:11, and Steel rounded out our scoring 5 placing 36th with a 19:26. Cole was next across the line with a 19:34 a -51s improvement over PVI, followed by Derrick 19:59, Atlas 20:14, a -22s from PVI, and Sawyer who ran a new PR of 23:13, a -1:17 from his previous best! On the boys side, the race was very telling of the high level of competition that we have in our league and gave us a good idea of exactly what we’ll need to do in order to qualify for the state meet next Thursday. THANK YOU to Cailyn and her family for hosting team dinner on Friday; the lasagna seems to have been perfect fuel for fast races this weekend! Looking Ahead to Regionals We are a week and a half away from one of the most important races of the season, Regionals on Thursday, October 18th. The 3A Region 4 race is the qualifying race for the CHSAA State XC Meet. To qualify for state, we must finish in the top 4 as a team OR the top 15 as an individual. When the boys and girls team set their team goals at the beginning of the season, the Regional race was featured prominently throughout. Boys Team : Challenging Goals “top 3 at Regionals & send team to state”, Dream Goals: “Win Regionals & 3+ runners in top 15 at Regionals”. Girls Team : Challenging Goals: “Qualify for State”, Dream Goals: “Win Regionals”. This is a very special group of runners and we think that all of their goals are well within reach, now it’s just a matter of following through. We talk a lot about doing the “little things” that will make the team more successful and our athletes summed them up in their goals as well. If our team can commit to doing all of these things for the rest of the season with renewed intensity, then we are very confident in their ability to continuing to achive their goals at state and beyond.   Plans for This Week Monday – Trail Run @ Lumpy Ridge (3:45-5:30 PM) Tuesday – Workout at HS (3:30-6:00 PM) Wednesday – Water Polo @ Aquatic Center (3:30-6:00 PM) *Bring a Swimsuit and Towel Thursday – Workout at HS (3:30-6:00 PM) Friday – Workout/ Team Dinner/ Haunted Corn Maze in Longmont (approx. 3:30-9:30) *More details later this week. Team/ Athlete Photos If you have any photos from our meets or any EPXC events this year, please upload them to this google drive folder ...

It has been a VERY busy week for the EPXC team; this was our hardest training week of the season AND it was also the week leading up to our home meet. Now that the hardest training and the meet planning are behind us, we can begin to focus in on the championship season races (League, Regional, & State) and tapering (gradual reduction in volume and intensity of training) for peak performance.  Meet Recap: Both teams had excellent races on Saturday. The EPXC girls and EPXC boys varsity teams both placed 3rd out of 14 teams (boys 82 pts., girls 97 pts.), and we had 3 runners in the top-10, and 6 runners set new PRs! In the top-10 we had Charly 7th and Annalise 9th on the girls' side and Nathan was 5th on the boys' side. Our runners who set new PR's included Steel (19:21, -21s), Javier (19:22, -20s), Atlas (19:24, -28s), John (22:09, -1:02), Sawyer (24:30, -23s), and Sarah (27:35, -44s). Complete race results can be found HERE ...

https://estesathletics.org
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