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Estes Park High School

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Estes Park High School

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Estes Park High School

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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 ...

Platte Valley Meet Recap: Congratulations to both EPXC teams on an excellent set of races yesterday at the Platte Valley Invitational! The EPXC boys team placed 2nd and the EPXC girls team placed 1st! This course will be the venue for the Patriot League meet this year and this meet was a good opportunity for our athletes to test themselves against many of the teams that we will see at the League and Regional meets. After much discussion with the coaches running the course with a GPS watch, we suspect that this particular course was approximately .18 miles longer than a true 5k. Below, we have included the adjusted 5k times for each athlete in italics in the results below (note: these are not official times or PRs). For the actual times, please visit the results PAGE ...

Platte Valley Meet Recap: Congratulations to both EPXC teams on an excellent set of races yesterday at the Platte Valley Invitational! The EPXC boys team placed 2nd and the EPXC girls team placed 1st! This course will be the venue for the Patriot League meet this year and this meet was a good opportunity for our athletes to test themselves against many of the teams that we will see at the League and Regional meets. After much discussion with the coaches running the course with a GPS watch, we suspect that this particular course was approximately .18 miles longer than a true 5k. Below, we have included the adjusted 5k times for each athlete in italics in the results below (note: these are not official times or PRs). For the actual times, please visit the results PAGE ...

It has been another busy week for the EPXC team. We hosted our 5th Annual Color Run Fundraiser, competed at the Wolverine Invitational, and are only 2 weeks away from our home meet, the Longs Peak Invitational. Please read carefully as there is a lot of information for the upcoming week.   Wolverine Invitational: This past Friday, the EPXC team traveled down to Monfort Park in Greeley for the Wolverine Invitational hosted by Frontier Academy. It was a record high-temperature day (93 F) and EPXC ran against a very competitive field of teams. Both teams managed to have a great set of races, and a few of our runners even set new personal records for the 5k! The EPXC girls ran first and placed 2nd out of 11 schools! The girls team finish was very impressive however, their individual results required a little closer inspection to fully appreciate. On the bus ride down to the meet, the discussion focused around being aggressive and trying to set new PR’s on this historically quick course, but only Eva and Sarah were able to leave with new PRs (-13s and -1:26). Most of the girls team was not able to PR, likely because of the heat, and many seemed a little disappointed after the race. On closer inspection, their results were really very encouraging. If we compare the times of our top 6 returning runners to their performances on this same course at this meet last year, we are a very impressive 10:26 faster than we were in 2017! Here’s a quick rundown of the full individual places and improvements. Annalise placed 4th and improved by 59s. Charly placed 11th and improved by 2:35. Mae placed 15th and improved by 1:08. Brooke placed 17th but it was her 1st race on this course. Zoe placed 30th and improved by 27s. Eva placed 32nd and improved by 2:26 and set a -13s lifetime PR! Melia placed 46th and improved by 2:51. Caylin placed 71st but did not have a previous time for this course. Sarah set a new lifetime PR of -1:26! Sam placed 98th. Overall, it was a very encouraging race and if the girls are able to improve as much as they did from this point to regional last year, then we will be very well positioned to qualify for State. The EPXC boys ran next and placed 5th out of 12 schools. On the boys side, almost every runner either set a new PR or improved on their time from last year. Cumulatively, the returning boys team dropped 2:26 from their 2017 times! Here’s a quick rundown of the full individual places and improvements. Nathan Zurfluh placed 11th and was within 10s of his 2017 time. Lucas Russell placed 14th and dropped 6s from his course PR and was within 3s of his lifetime PR. Hayden Filsinger placed 21st and set yet another PR dropping -30s from his time! Cole Murray placed 29th and dropped -21s from his PR and 2:04 faster at this meet than last year! Steel Wolf placed 40th and took an impressive -43s off his PR. Javier placed 42nd and was within 4s of his PR. Derrick was 50th and improved by 7s from this meet last year. Our boys roster was a little short sided due to a mix of ineligibility and injury, which likely affected our team score for this meet. Even so, we will need to be on the lookout for Frontier Academy, University, and Liberty Common and do everything we can to get ahead of them before Regionals if we want to have a chance of qualifying for State. We’d like to thank Coach Stafford and the Moreau family for hosting team dinner and to the Harroffs for filling the snack box this week (the Gatorades on ice were perfect for a hot day like Friday!). Color Run: The 5th Annual Color Run was a big success again this year! We had approximately 70 runners participate, collected sponsorships from 12 local businesses, and raised just over $1000 for the Estes Park XC team! Thank you to all of the athletes, parents, staff, and sponsors who made the race possible again this year. Team Shirts : EPXC’s team shirts finally came in on Friday! For all athletes who ordered a team shirt, they are $8 each. Please bring your money to practice at some point this week. Checks can be made out to “EPHS Athletics”. Injured Athlete Policy: In an attempt to better serve our runners, we are asking that any athlete who knows ahead of time that they will not be able to run during practice at 3:30PM, let either coach know via Remind.com or email at least one day ahead of time. We will ask injured runners to report to either the school or community center pool at 6:30AM for cross training. This will allow for both coaches to provide better rehabilitation exercises, guidance, and supervision than we can during the normal practice time when we are out on the roads with the team. We would also ask that any athlete who cannot run, please report this to their parent(s). Parents play a big role in the rehabilitation process at home, making sure athletes do prescribed home exercises, ice injuries, sleep adequately, etc. Please talk to your athlete about this policy and let us know if you have any questions. Platte Valley Bronco Stampede: EPXC’s next race will be on Saturday, September 22nd in Kersey, CO for the Platte Valley HS Bronco Stampede. Coach Harris will send a meet sheet out later this week ahead of the race. This will be an important race for us, as it will also be the venue for the Patriot League Meet in September. Team dinner on Friday will be hosted by Kelsey Persyn, one of EPXC’s volunteer coaches. Longs Peak Invitational – Volunteers Needed!: We need as many volunteers as possible for EPXC’s home meet on September 29th from 7AM - 3PM. If you are available, please consider helping out for all or part of the day. Please also extend this invitation to friends and family. Ruby Bode will be our volunteer coordinator this year. Please fill out the following form to let her know your availability for the meet.  Longs Peak Invite Volunteer Link ...

Things have started to pick up speed (not just EPXC runners) as we start getting into the thick of the XC season, the runners are finding their stride, and EPXC has a lot of events coming up in the next month. Please read carefully... St. Vrain Recap: EPXC had an excellent showing at the St. Vrain Invitational this past Saturday. In summary, EPXC had 5 individuals finish in the top 20, 7 course PR's, and 8 lifetime PR's!  The varsity girls ran in the first race of the day and were led by Annalise Basch who finished 8th Overall in 21:41, a -41s improvement from her time on this same course last year. Brooke and Charly also placed in the top 20, placing 14th & 17th respectively. Brooke had a lifetime PR of -21s and Charly bettered her course time by -30s. Zoe bettered her course time by -21s, Samantha by -49s, and Daffney by - 1:33. The girls placed 4th as a team, 6 places better than last year, WOW!  The varsity boys ran next and were led by Nathan who placed 8th with a time of 17:32, a course PR of -36s. Lucas was also in the top 20, placing 14th and bettered his PR by -9s. Hayden continued his streak of running a PR every race this season, he improved his PR by -2s. Cole PR'd by -17s, Derrick took -19s off his course time, Javier PR'd by -4s, Atlas PR'd by -32s, Steel PR'd by -1:07, and Woody PR'd by -34s! The boys placed 5th as a team, one place better than last year. A 'Thank You' to the Basch and Raymond families for hosting a great team dinner this past Friday and for filling the snack box for the St. Vrain meet.  Next Race - Wolverine Invite (9/14): EPXC's next race will be the Wolverine XC Invitational at Monfort Park in Greeley. This is the course that Regionals will be run at again later this season. The middle and high school teams will be traveling to and back from this meet together. Class dismissal will be at 12:15pm, and we will plan to be on the road by 12:30pm; we should be back in Estes by 7:00pm.   2018 EPXC Color Run (9/13): The 5th Annual installment of the EPXC Color Run will be held this Thursday at 4pm. Registration for a guaranteed t-shirt and sunglasses ended on Friday 9/7, BUT you can still register for the sunglasses and race only entry for $10. Please consider registering and encourage others to do so! The entry is online and entry fees can be paid at any of the district front offices or brought to either coaches. Registration Link ...

https://estesathletics.org
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