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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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“There’s one thing you learn in cross country running. You never give up; you fight to the finish.” A factor that Coach Harris and I have always loved about cross country is that it is both completely an individual AND team sport. Think about it for a second; it is individual because you have to run the race, no one can do it for you. You have to go through the internal battle of how much suffering you are willing to tolerate (the mental training that we’ve been talking about); there are no timeouts or substitutions to help you. But, at the same time, you rely completely on your teammates in order to have a successful team and team score (Remember, lowest score wins). You could be the best runner in the world, but be on a last place team if your teammates are not able to carry their share of the load. This is part of why it is SO important to set both individual and team goals for the season, as well as a set of team rules/expectations. The turnout was not quite where it was the first week, however, we think everyone can ‘bounce’ back and get on track. If you’ve missed a few days, let’s make every effort to be out this coming week. I will sound like a broken record: “Coach Harris and I cannot help you all, if you do not show up”. Without further ado, please read carefully the following news for this upcoming week. We know it’s a lot, and maybe repetitive, but it is all important: THANK YOU – Estes Park 'Kids Fun Run' & Marathon Team Fundraiser First and foremost, a HUGE ‘Thank You’ to the runners and parents that were able to come out and help Saturday/Sunday. This is EPXC’s biggest fundraiser for the summer and the money raised the past two days will definitely help out for activities we have planned during the rest of summer and in-season. Coach Stafford’s Athletic Conditioning Class This coming semester OR even Spring semester, if you are enrolled in a P.E. course OR have room in your schedule, it would be very beneficial to enroll in Coach Stafford’s 8th Hour Athletic Conditioning course. This course is specifically designed for an athletic conditioning approach that provides variety, breaking through muscular endurance plateaus, increasing metabolic rate, improving cardiovascular & muscular fitness (without running, LOL) and building mental fortitude. The topics that we cover in this course are metabolic conditioning, VO2 Max, Tabata, High Intensity Interval Training (HIIT), plyometric (explosive) training, speed & agility training, physiology of exercise, and other training methods. Get in if you can! There is no doubt it will take your running to the next level! Mileage Tracking & Leaderboard: It goes without saying, but we’d like to reiterate that each one of you is showing your TRUE dedication to this team and also both individual & team goals. We are extremely proud of you. LET'S KEEP THIS MOMENTUM UP and keep logging you daily/weekly mileage!! The EPXC ‘Mileage Leaderboard’ will be updated on Monday so we need everyone to bring your Summer Training Binder to practice on Monday . Please let us know if you have any questions on tracking mileage. Upcoming Week Schedule: Monday – Aerobic Base Training Run w/ Coach Harris & Stafford @ 6:15AM meet at the EPHS Track Shed. Remember , the more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal and increases energy production and utilization. ***We’ll have two more of these base-training sessions then starting in July, we will move into our next block of training. Metabolic Conditioning (a.k.a. MetCon) w/ Coach Stafford @ immediately after run in the EPHS Weight Room; the focus will be on upper body. This type of training consists of a very high work rate for short duration, which improves cardiovascular capacity, VO2 Max, and give a SERIOUS caloric burn. Included are various types of bodyweight exercises to get the heart pumping! Tuesday – Stanley Run w/ Coach Harris @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. AGAIN , please ensure this run is at your aerobic effort and nothing beyond that...again building that pyramid. ***Team Dinner: After the run, EPXC will have its Team Dinner at Coach Harris’s house. More details to follow at practice on Monday. Wednesday – East Portal Trailhead (Wind River/Glacier Gorge Loop) @ 6:30AM. EPXC will be meeting right outside the East Portal Campground. This is easy to get to...just go towards the YMCA (Hwy 66) and go past it till the road dead ends. If you are not sure of how to get there, please refer to EPXC’s trailhead directions HERE ...

“Cross Country champions in October are forged in the hot summer runs of June and July.” Both coaches are SUPER proud of the turnout in EPXC’s first week of practice. PLEASE, PLEASE know that the work you all are putting in now is going to be HUGE this coming season! You have to stick with it through the good and bad. AND parents , we THANK YOU so much for getting your son/daughter to all practices! Just a quick recap and we’ll move to the news for the upcoming week. To reiterate Coach Harris’s message on Monday; we want you all to think of your running potential as a pyramid. The wider the bottom of the pyramid, the taller you can build. The training during early summer training (NOW), is focused on building the bottom of each of your pyramid as large as possible (ah-hem, AEROBIC BASE!!!). This is done through what YOU have chosen as your “Summer Mileage Plan”. Stick with it and you will build that base. Please read carefully the following news for this upcoming week. We know its a lot but it is all important: Coach Stafford’s Athletic Conditioning Class We believe that everyone has registered for the Fall semester. However, if you are enrolled in a P.E. course OR have room in your schedule, it would be very beneficial to enroll in Coach Stafford’s 8th Hour Athletic Conditioning course. This course is specifically designed for an athletic conditioning approach that provides variety, breaking through muscular endurance plateaus, increasing metabolic rate, improving cardiovascular & muscular fitness (without running, LOL) and building mental fortitude. The topics that we cover in this course are metabolic conditioning, VO2 Max, Tabata, High Intensity Interval Training (HIIT), plyometric (explosive) training, speed & agility training, physiology of exercise, and other training methods. Get in if you can! There is no doubt it will take your running to the next level! Estes Park 'Kids Fun Run' & Marathon Team Fundraiser This Saturday, June 15th is the Estes Park Marathon ‘Kids Fun Run’. Meet Coach Harris and Stafford at the track shed at 9AM for set-up. Then on Sunday, June 16th is the Estes Park Marathon in which EPXC will be working various aid stations. Coach Harris will follow-up later this week to specific details of when & where to meet to pick up items for your specific aid station. Speaking of which, as of this email, there are NO runners OR parents that have signed-up. Again, this is one of Estes Park Cross Country's biggest summer fundraisers. We use the fundraising money for team camp, end-of-year banquet, state meet dinner, and many more other things throughout the season. Please SIGN-UP HERE ...

Summer Training is officially HERE , YAY!! For the next 10 weeks, we as coaches, are going to put you all through the toughest, most intensive training you may have ever been through. We are going to present each of you all with seemingly insurmountable challenges, not in the hope that it will break you BUT on the certainty that it will make each of you stronger, prepared and ready for the Fall Cross Country season! We will push you all to those mental and physical boundaries all in the hopes we can win League, Regional and compete at State. This IS the time to put in the hard work! Let's all get focused because starting tomorrow, it is going to be a journey that you'll never forget...but most importantly, it'll be FUUUUUUN ! From here till the end of summer training, we will have weekly emails that will recap the previous week, little running tidbits that apply to cross country, important information for the upcoming week, mapping out the upcoming week, races we can hop into as a team to use as practice and any other pertinent information. Without further ado, please read carefully through this email: Estes Park 'Kids Fun Run' & Marathon Team Fundraiser This is one of Estes Park Cross Country's biggest summer fundraisers. Remember, we use the fundraising money for team camp, end-of-year banquet, state meet dinner, and many more other things throughout the season. Please 'SAVE THE DATE' for Saturday, June 15th for the 'Kids Fun Run' (w/ Coach Stafford) and Sunday, June 16th (w/ Coach Harris) for the Marathon; working various aid stations. Make note that the 'Kids Fun Run' will be located at the high school (not Bond Park) which makes it a little easier as we do not have to transport our 'stuff'. We are in need for runners AND parents on one OR both of these dates. Please sign up HERE ...

School is FINALLY out and its feeling a tad more like summer these past few days! We are one week out from the 'official' first day of summer training, YAY !!! With that, I'd like to present a quote, as it relates to summer training, for you all to really think about over the next week before we dive in: "Be uncommon amongst uncommon people" ~ David Goggins, former Navy SEAL ~ What does this mean to you, as it pertains to EPXC going into summer training? Here are my quick thoughts; although I could go on and on and on with this quote. And the things I do in running are easily applied to how I function in life: In running, I choose to do the uncommon things every single day. I choose to overcome obstacles 'normal' runners would quit easily at, to become a true savage and warrior of life. That “common” or "comfortable" thing takes over way too often with most runners in this world that leads them to: take a right to keep on flat terrain when going left will put me on the ABCD streets; hammer out on more rep in the weight room or interval on the track when every cell in body is telling me to stop,……you see where this is going. I always strive to be “uncommon” because “common” sounds so darn boring and full of regret, PLUS, its going to give me that mental edge when push comes to shove. Okay, okay...on to a lighter note, LOL, here's a few more things before we start the summer training season. Please read carefully through this whole email. 2019 EPXC Team Captains: EPXC Captain applications will be due to Coach Harris on Monday, June 3rd . As stated in last week's email, the EPXC team captains will be chosen around the beginning of August. Both coaches EXPECT you to exemplify, over this summer, that you are very interested in being an EPXC team captain; this includes...summer attendance, logging mileage, dedication, "putting out" everyday, organizing your teammates to come out for summer training,... AND that just naming a few traits we'll be looking for). EPXC Summer Mileage Leaderboard This summer we will have 'Summer Mileage Leaderboard' in the Shed. This will be tracked on a weekly basis of each runner's weekly mileage (as the name suggests, LOL) and have a running mileage tally throughout the summer. If you have not done so already, we will have everyone's place their name on a name plate that will be place on the leaderboard and moved according to where they fall each week. Jump Start?? Are you itching to get out for a run? If so, Coach Harris and I highly encourage you to do so, but please ensure it is at a relaxed pace. Building that aerobic capacity is where's it at, but keep it easy for now. If you are still needing some 'downtime', that is completely fine. We want to ensure everyone is at 100% mentally/physically on June 3rd. Fall Sports Physicals: Every athlete for each year they participate in any EPHS sport, needs a sports physical on file. It is better to do it now than waiting to the first week of school to try to cram everything in. Please make every effort to get this done ASAP and turn it in to Coach Harris or the front office. If you need the paperwork for sports physicals, you can download and print HERE ...

Can you believe we're at only 1-MORE Week till the end of school? And with the current weather, it feels more like February than we're headed for summer, LOL. We know we said the first EPXC summer weekly email would be out around June 1st; however, there is just too much information before the start of summer and we don't want to overload anyone. So, without further ado, please read through the follow email carefully: EPXC Summer Training Binder EPXC's Summer Training Binders are complete and distributed to most athletes. For those that have yet to receive their Estes Park Cross Country Summer Training Binder, please see Coach Harris ASAP; there are copies waiting for you. EPXC's Summer Training Binders can be also found HERE ...

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 ...

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