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Bobcats Athletics

Estes Park High School

Bobcats Athletics

Estes Park High School

Team News.

Team News

2 months ago @ 10:31AM

Winter Training - Week 15; the FINAL WEEK

WE'VE MADE IT; 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. H20 (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 Touch And Go (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. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!! Let's kick some butt this track season!

#epxc #bobcatrunning #gobobcats

Team News

2 months ago @ 1:55PM

Winter Training - Week 14

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 (the Wanamaker Mile) from this past weekend's NYRR Millrose Games. SOOOOO close!!!! This should get you all pumped!

AND NOW, to this week's upcoming schedule. It has change a bit so please read carefully:

Upcoming Week Schedule:

Monday – 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.

PM - O.Y.O (On Your Own) run OR with teammates @ 3:30PM meet in HS Commons. Please coordinate among your teammates to get out for some easy miles

Tuesday – 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.

**PM - Mandatory Track & Field Meeting w/ Coach Bodin & Coach Harris @ 3:30PM in Coach Harris's room. There will be a meeting for all people that are interested in doing track & field in Coach Harris's room. For those that have friends that are interested and want to know more, please bring them along as well.**

Wednesday – 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!

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.

***We ARE in the thick of the WINTER SEASON, so 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 '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. This will be the last ONE of the winter training season!

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.

Last, but definitely not least, is our ONLY winner of the Winter Training Race Series. The rules are simple: "Run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season and receive an awesome prize." This season only winner goes to Charly Raymond would raced in the: YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 10K, & Old Man Winter Rally 5.9-miler. CONGRATS Charly; please see Coach Harris for your prize!! We hope next season we have more winners.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

2 months ago @ 4:50PM

Winter Training - Week 13

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!

SaturdayHeart Throb 5K (Longmont, CO) @ 10:00AM. Starting at Sandstone Park Pavilion in Longmont, CO and winding through the beautiful trail around the soccer and baseball fields, this is a scenic race in Longmont! As you run, all of your fans will be able to see you from the start line, and around the park. This is a very spectator friendly venue!

SundayOld Man Winter Rally 5.9-miler (Lyons, CO) @ 10:30AM. Starting at Laverne Johnson Park in Lyons, CO, you’ll run through town and onto a smooth/packed trail in Bohn Park. You could encounter snow or gravel, depending on Old Man Winter’s plan for the day. Single track will take you to the Picture Rock Trail head. Then, the course follows the beautiful Old South St. Vrain Road along the creek and alongside red rock cliffs. 2.9 miles is the turn-around / aid station, then you follow the same course back to the after party. Be sure to keep an eye out for foam ‘snow flakes’ along the course – bring one back and you’ll get a prize!

***This race is also a BolderBoulder quaifier***

Coach Stafford will send out reminders for these two races as they get closer to when & where to meet. These are both fast and FUN races!!!

These will be the last two races before the start of track season and are relatively close to Estes Park.

Again, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive an awesome prize(s). Here are the current standings as of this date:

Hayden - 3 (Turkey Trot 5K, ColderBolder, Frost Giant 5K)

Charly - 3 (YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 5K)

Lucas - 2 (Pumpkin Pie 5K, ColderBolder)

Tracy - 2 (Turkey Trot 5K, ColderBolder)

Javier - 1 (Frost Giant 10K)

Brooke - 1 (Frost Giant 10K)

Cole - 1 (Frost Giant 5K)

Atlas - 1 (Frost Giant 10K)

Mae - 1 (Colder Bolder)

Let us know if we have missed anyone.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

2 months ago @ 4:14PM

Winter Training - Week 12

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. This race is a 'one-of-a-kind' race testing the will and mind of runners as they tackle this challenging course. This year was no different as the winds were the headliner of both races measuring no less than 25mph. Couple that with both races starting out with some serious climbing, it truly is a special race.

In the 5K, Coach Harris took the 2nd Overall spot putting down an 18:06. Junior Hayden Filsinger finished 1st in his Age Group with a 21:45 following closely behind was Sophomore Cole Murray (no time listed). Its been said you can take anywhere from 60-90 seconds off your Frost Giant 5K time based on the hills, weather and altitude. These are awesome performances and makes us coaches very optimistic come track season.

An hour later was the 10K. Coach Harris again took the 2nd Overall position finishing in 40:10. The next EPXC runner across the line was Senior Ian Donaghy (no time listed). Sophomore Javier Solis was our next runner in finishing 50:17 which put him 1st in his Age Group, Freshman Atlas Rhode (a little under the weather) finished in 54:30 also putting him 1st in his Age Group. EPXC also had two ladies tackle the 10K course: Sophomore Charly Raymond put up a 54:52 for 5th Overall and 1st in Age Group, followed closely behind her was Freshman Brooke Barron who finished in 55:31 for 7th Overall and 2nd behind Charly for her Age Group. Again, these are some pretty fantastic performances and a GREAT baseline fitness test heading into the track season.

FULL results can be found HERE.

With the Frost Giant done, this only leaves a couple of more races to jump into before the start of track season. In the month of February, we've put 2 races on our team calendar that are relatively close to Estes Park; Check them out.

Again, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive an awesome prize(s). Here are the current standings as of this date:

Hayden - 3 (Turkey Trot 5K, ColderBolder, Frost Giant 5K)

Charly - 3 (YMCA of the Rockies Turkey Trot, Falala 5K, Frost Giant 5K)

Lucas - 2 (Pumpkin Pie 5K, ColderBolder)

Tracy - 2 (Turkey Trot 5K, ColderBolder)

Javier - 1 (Frost Giant 10K)

Brooke - 1 (Frost Giant 10K)

Cole - 1 (Frost Giant 5K)

Atlas - 1 (Frost Giant 10K)

Mae - 1 (Colder Bolder)

Let us know if we have missed anyone.

AND NOW, to this week's coming schedule. Please read carefully all the way through:

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. 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.

***We ARE in the thick of the WINTER SEASON, so 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 '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 – 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.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

3 months ago @ 3:30PM

Winter Training - Week 11

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 is taking place this Sunday, January 27th. This historic local 5K/10K will start from Bond Park, run past MacGregor Ranch, through fields with horses alongside you as you take in views of the snow-covered Continental Divide. It is a super fun race put on by the Estes Park Running Club and we EXPECT many of you to participate...including YOU, parents. As an incentive, "if you are 18 or under the race cost is only $10 for either the 5k or 10k - we welcome high school and middle school runners of all abilities!" Please register HERE.

***ALSO, for this year's edition, all proceeds from the race will go to benefit Chase Murray and his family!***

Coming up this week is a little different, so please read carefully all the way through:

Upcoming Week Schedule:

Monday – Martin Luther King Jr. Day, NO SCHOOL, NO PRACTICE. Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles

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 High School 'Commons' 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.

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 '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 – Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

SundayFrost Giant 5K/10K (Estes Park, CO) @ 11:00AM. See above for details of this race. Please register HERE.

Remember, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive a sweet prize(s). Here are the current standings as of this date:

Lucas - 2 (Pumpkin Pie 5K, Colder Bolder)

Hayden - 2 (Turkey Trot 5K, Colder Bolder)

Tracy - 2 (Turkey Trot 5K, Colder Bolder)

Charly - 2 (YMCA of the Rockies Turkey Trot, Falala 5K)

Mae - 1 (Colder Bolder)

Let us know if we have missed anyone.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

3 months ago @ 11:09AM

Winter Training - Week 10

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 which interviews Chris Lear (author of fantastic books such as Running with the Buffaloes and Sub-4:00...among others). If you have an opportunity to listen to it, I highly recommend it. FYI, Coach Harris and I do have copies of those books if you are interested in reading them; they are also exceptional reads.

We are back in the swing of things. Please read through this week's schedule. PLEASE NOTE: We do have a group that runs a couple of days during the week in the afternoons for some double workouts. We usually send out 'remind.com' message at least 24hours in advance.

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. 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 '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 – 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.

ALSO, we received a message from the RD of the Frost Giant 5K/10K. She is in need of help. Please read:

Here's a nice write up about the Frost Giant in the Boulder Daily Camera. Feel free to share. 

We could use a few more volunteers. If you have any runners or families who would rather volunteer than run, please have them contact Carla - our co race director.

She is cc'd here.

Her number is below. Thanks!

http://www.dailycamera.com/recreation/ci_32368221/mike-sandrock-estes-park-frost-giant-chase-murray

Carla Petersen

970-744-0484

carlaep51@gmail.com

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

3 months ago @ 3:35PM

Winter Training - Week 9

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.

SaturdayLafayette Oatmeal Run 5K (Lafayette, CO) @ 9:30AM. The 23rd Annual installment of the Lafayette Oatmeal Festival is a popular family event focusing on healthy lifestyles. This unique festival includes a FREE Oatmeal Breakfast after the 5K Walk/Run. The course is relatively fast running on the streets of downtown Lafayette.

**I will send an email mid-week to see who will be attending and where/what time to meet. The weather looks to be pretty good for this race**

Sunday - Rest Day or O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

****LAST CALL****

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs, hanging out all day at the Saturday track meets, or just wearing to school. (Get them before track season, as they'll be very useful during those cold track meets)

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

3 months ago @ 12:53PM

Winter Training - Week 8

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 (Fort Collins, CO) @ 6PM - What better way to ring in the New Year and close out 2018 then running this awesome race. If you finish in under 20:19, you'll earn a 'special prize'! The race is held after sunset and will provide glow sticks by the bucket; also please wear reflective running gear. ***If you plan on attending, please email me (tony_stafford@psdr3.k12.co.us) ASAP to coordinate meeting place & time.***

Remember, for those that run/race/walk ANY 4 or more 5Ks OR higher distance organized run up until the start of track season, will receive a sweet prize(s). Here are the current standings as of this date:

Lucas - 2

Hayden - 2

Tracy - 2

Charly - 1

Mae - 1

Let us know if we have missed anyone. You can also view EPXC's Team Calendar to see the races that have been discussed at the beginning of Winter Training. There are a few more on the calendar that are relatively close to Estes Park.

TuesdayHAPPY NEW YEAR!!! Here's to an AWESOME 2019!!

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.

Wednesday – Easy Run w/ Coach Stafford @ 7:30AM SHARP! We will meet at the front entrance of EPHS for an 'easy' run. Expect to be done by the latest 9AM. For those that would like to stick around for some weights and/or core, please plan on that.

Thursday – Easy Run w/ Coach Stafford @ 7:30AM SHARP! We will meet at the front entrance of EPHS for an 'easy' run. Expect to be done by the latest 9AM. For those that would like to stick around for some weights and/or core, please plan on that.

Friday – 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.

Saturday – 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.

Sunday - 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.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs...especially in January & February. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

4 months ago @ 9:15AM

Winter Training - Week 6

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 @1PM (EPHS Track). This annual Winter event is the ultimate test of a runner's fitness, stomach strength, and holiday spirit. Everyone should have already registered. For those that have not, please still show up to spectate/cheer/volunteer; this includes PARENTS!!

There will be a secondary competition on the BEST holiday costume. Whether that's an ugly X-mas sweater, stocking hats, holiday socks, etc. we want to see them.

Prizes will be awarded upon conclusion of the races.

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.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR a stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

4 months ago @ 5:16PM

Winter Training - Week 5

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" on the St. Vrain course in Lyons, CO. Coach Harris and Coach Bodin took part in the action and represented Estes Park very well. Coach Bodin took 3rd in 17:18 followed by Coach Harris in 4th by 1-second in 17:19.

Egg Nog Mile

SAVE THE DATE for Friday, December 21st @ 1PM (soon after your last final exam) for a yearly holiday tradition, The Egg Nog Mile! We'll put more info down later with registration info but you can read all about this awesome event HERE. ***Ugly Christmas attire is a MUST*** AND family and friends are encouraged to participate as well.

Upcoming Week Schedule:

Monday – 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.

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 – 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!

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 has become a NEW tradition for the Winter Training sessions to wrap up 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 – 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.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR a stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

4 months ago @ 11:05AM

Week Training - Week 4

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. We had a couple of athletes participating at this race. They were using it more as a benchmark/training run to see where they are at. Here are the quick results:

Lucas Russell - 19:40
Hayden Filsinger - 19:57
Tracy Filsinger - 30:30

Heather Russell - 24:13

Don't be deceive by these time, this course is pretty challenging will all the rolling hills involved through the CU campus. You could easily take off 1-2minutes for overall time. Great job to all these athletes!

Remember, there will be more 5Ks in the next couple of weeks/months to see how the Winter Training has been helping. ***Those that participate in 4 of ANY 5K (or any distance race for that matter) before the start of the track season, get an pretty sweet prize.***

Here is the tally. Please let me know who's missing:

Lucas - 2

Hayden - 2

Charly - 1

Tracy - 1

EPHS Track Team Captain Applicants

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 this week. For those that are interested in applying, there will be a short meeting (before the holiday break) 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 for follow up from Coach Harris & Coach Bodin.

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!

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.

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 – 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.

***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 @ 3:30PM SHARP! Meet in the EPHS weight room for an 'easy' run. Expect to be done by 4:20-4:30.

SaturdayFastest Coach In Colorado @ 9:30AM (Lyons, CO). Ever wonder what its like seeing an XC race from the sideline?...or how about running from mile marker to mile marker to encourage your runner?...OR, even better, yelling at the top of your lungs until it felt as though your throat was gonna explode? Well, this is your chance to experience everything it takes to be an XC coach and PAYBACK for all the times us coaches yell at you!

This is YOUR opportunity runners to come out and cheer on your EPXC coaches as they tackle the St. Vrain course and compete against coaches from all around the state. Stay tuned for details for an easy running in Lyons before watching the race

Sunday - Rest Day or 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.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR a stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

4 months ago @ 1:44PM

Winter Training - Week 3

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.

SaturdayColderBoulder @ 7:45AM (Boulder, CO). This relatively flat & fast course winds its way around the scenic University of Colorado campus and finishes inside the toasty Balch Field House. At the finish, there is an expo with FREE great food and drink samples, and tons of other schwag while watching the Cold Medal Ceremonies.

If you are running ColderBoulder, please see or email Coach Stafford to coordinate meeting time for warming up before the race.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your original Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR a stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

Looking forward to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

5 months ago @ 4:28PM

Winter Training - Week 2

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

Pumpkin Pie 5K Recap

Also this past Saturday was the Pumpkin Pie 5K in Denver, CO. The Russell (Heather, Tonya, & Lucas) family traveled down and had some excellent performances. We're looking forward to having Heather part of EPXC is the near future.

Results can be found HERE.

Please read carefully of the upcoming week as it's a little different because of the Thanksgiving holiday:

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 exercises to get the heart 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 range of motion via exaggerating some aspects of the running gait, improving the communication between the 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, most importantly, less injury risk.

Easy Run w/ Coach Stafford @ 3:30PM meeting in the EPHS weight room. Before breaking for a couple of days for the Thanksgiving break, we'll meet for an easy 3, 4, 5 or 6 low-key/easy effort miles in Estes Park.

Wednesday - 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!

Thursday - 11th YMCA of the Rockies Annual Turkey Trot @ 8AM (Estes Park, CO). Earn your turkey and burn some extra calories by participating in this local 5K with friends, family and fellow EPXC runners/parents. Registration for the race can be found HERE and check in is at Hempel Auditorium starting at 7AM. Course map is attached.

***EPXC will meeting at 7:15AM at the Main Fire Pit (across the street from Hempel Auditorium) for a short warm-up and ready to go by 8AM.***

AND.....,an awesome incentive to run fast is a one-year Family Membership to YMCA of the Rockies awarded to: 1st place male, 1st place female, 1st place under age 16!, WOW!

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.

Saturday & Sunday - Day off OR if you're feeling up to it, some easy miles.

EPXC Team Gear for EVERYONE:

   -Stickers: Please email Coach Harris for your Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please contact Coach Harris (alexander_harris@psdr3.k12.co.us). These are PERFECT and SUPER warm on those chilly AM runs AND/OR stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season and off-season.

You all can also follow us on our team Facebook page HERE!

We are wishing everyone a very HAPPY THANKSGIVING! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

5 months ago @ 12:58PM

Winter Training - Week 1

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 (Casa Grande, AZ). A group of athletes are going to Arizona this weekend for the Nike Regional Meet. Let's send good vibes to those athletes: Annalise, Charly, & Sawyer! GOOD LUCK!

Pumpkin Pie 5K & 10K (Denver, CO)...FREE pumpkin pie afterwards!! There is a group of runners headed down for this fun 5K.

EPXC Team Gear for EVERYONE:

   -Stickers: Please see Coach Harris for your Estes Park Track & XC sticker. Great for water bottles, IPads, binders, lockers, cars, etc.

   -Bobcat Beanies: We currently have in stock our popular bobcat pom hats for this winter season. If you'd like to purchase one, they are $18 each; please see Coach Harris if you'd like one. These are PERFECT and SUPER warm on those chilly AM runs AND/OR stocking stuffers as a holiday gift. 

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

5 months ago @ 4:38PM

Winter Training has BEGUN

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 

or check the website: http://www.estesparkxc.com/calendar/

Team News

5 months ago @ 8:56PM

Estes Park Cross Country - Week 11

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. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

6 months ago @ 9:41AM

Estes Park Cross Country - Week 10

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 page, please upload them to this google drive folder. We are working on the banquet presentation and would like to have at least one good photo of each athlete. We’d also like to get 4 photos of each 4-year varsity athlete (ideally one from each year on the team) for their senior frames. 

2018 EPXC Team Banquet:

Please mark your calendars, EPXC’s team banquet will be on Tuesday, October 30th at 5PM in the Estes Park Community Center. Dinner will be catered by Jubilations Catering and will be free for athletes. It will be $14 per plate for family members plus anyone else who wishes to attend. Please RSVP for the banquet with this link before Friday 10/26 so that we can plan to have enough food for everyone. 

Nike XC Southwest Regional:

The Nike SW Regional Meet will be held in Casa Grande, AZ on 11/17. This is a race that brings top teams and individuals from Colorado, Utah, New Mexico, Arizona, and Nevada together for one of the most competitive XC races in the country. It is also a qualifying race for the Nike National XC Championship Meet. EPXC has sent individuals and teams to this race in the past and it has been a great experience for our runners to compete against some of their top peers and teams in the country.

Two of the biggest factors that have kept us from making this meet a yearly part of our schedule is cost and distance. We estimate that the race will cost between $360 (drive) and $530 (fly) per person if we send 10 runners and 2 chaperones, and slightly more if we send fewer runners. It will also be a 3.5-day time commitment, from the afternoon of 11/15 to the evening of 11/18. Below is a breakdown of the estimated cost per person.

Cost Per Athlete Estimate: Fly = $530/ Drive = $360

Flights: $270 

  *or Transit Van Rental + Mileage & Gas: $100

Rental Car:$30

Hotel: $75

Race Entry: $35

Food: $120

*This will also all depend on how many athletes we take to the meet. 

Please talk to your parents/athletes and email Coach Harris (alexander_harris@psdr3.k12.co.us) by the end of the weekend if you think you/your athlete would be interested in attending this meet. If we have significant interest, the coaches would like to meet and discuss specific plans this Thursday and make reservations within the next 2 weeks. 

Looking forward to a great final week of the 2018 season!

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

6 months ago @ 2:19PM

Estes Park Cross Country - Week 9

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. We are starting to put together the end of the season banquet slideshow. Also, please mark your calendars, the EPXC banquet will be on 10/30 at the community center. 

Please let us know if you have any questions. Looking forward to another great week of EPXC!

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

6 months ago @ 12:51PM

Estes Park Cross Country - Week 8

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.

Thank You:

~Thank you to everyone who helped to make the Longs Peak XC Meet and the “Race for Chase” 5K on Saturday a big success!

~Thank you to all of the volunteers who donated their time on Saturday to work as course marshals, parking directors, and concession salespeople.

~We'd also like to thank Ruby Bode for coordinating all of our volunteers, collecting food donations, and making 100+ breakfast burritos to sell at the concession stand.

~Thank you to the Estes Valley Parks & Recreation Department and Tom Carosello for allowing us to use the 9-hole golf course and for supporting us in the planning and setup process.

~Thank you to our race officials who were recognized by our athletes for CHSAA Officials appreciation week.

~Lastly, thank you to our great race timers "RaceRite" for tracking and posting our race results.   

Race For Chase 5K:

Thank you to everyone who participated in and volunteered at the “Race For Chase” 5K. Between the race entries and the concession sales, we were able to raise $1790 for the Murray family! 

Events This Week:

-Monday: 3:30PM - Long Run Day (Fish Creek Loops)

-Tuesday: 6:30AM - Aquajogging/ 3:30PM - Dirt Road Hill Workout 

-Wednesday: 3:30PM - Mileage Run/ 4:30PM - Team Pictures

-Thursday: 3:30PM - Light Workout

-Friday: 6:30AM Pre-Meet Run/ 5:00PM Team Dinner, hosted by Goetz/Konkey

-Saturday: Patriot League Meet @ Platte Valley HS

EPXC Gear For Sale:

If you are interested in adding to your EPXC team apparel, we have several items for sale. Email Coach Harris (alexander_harris@psdr3.k12.co.us) if you are interested in purchasing anything. 

$20 - Estes Park Pom Beanies

$10 - 2018 Parent T-shirts

$8 - Various Past Season EPXC Shirts

$5 - Various Past Years Color Run Shirts

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

7 months ago @ 8:42PM

Estes Park Cross Country - Week 7

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.

The boys team ran in the first race of the day and placed 2nd with 55 points, trailing University HS by 17 points. The boys had 3 individuals in the top-10 led by Nathan who placed 4th (17:17), followed by Lucas in 5th (17:36), and Hayden in 9th (18:18). Our next two boys broke into the top-20, Atlas in 19th (18:46), and Javier in 20th (18:46). Our varsity 7 were rounded out by Cole in 29th (19:17) and Steel in 34th (19:23). 

The girls varsity team were meet Champions with a 51 point lead ahead of the 2nd place team, WOW! The girls top 4 were very closely packed in the top-10 with consecutive 4th-7th finishes and all 5 scorers in the top 20. Charly was our 1st across the line placing 4th (20:32), Annalise was a fraction of a second behind placing 5th (20:32), Brooke was 6th (21:21), Mae was 7th (21:37), and Zoe was 16th (22:51). Eva placed 19th (22:51) and Melia placed 34th (24:03). 

In the JV races, neither of our teams ran enough athletes to place, however we had some excellent individual performances. On the boys side Ian placed 2nd (19:56), Woody placed 10th (22:35), and Sawyer placed 12th (23:31). On the girls side, Sam placed 1st (23:50), Caylin placed 2nd (25:21), Sarah placed 3rd (27:37), and Daffney placed 6th (29:20). 

As we head into the championship season, our focus will increasingly shift to preparing for the Regional meet on 10/18 and qualifying for the State Championships. The two ways to qualify for the state meet is to place in the top-4 in the region as a team OR to place in the top 15 in the region as an individual. We are intending to take 2 teams to the state meet this year, but it is not a given for either team. We need to increase our focus over these next several weeks as we complete our hardest training phase and move into peak season preparation. If every EPXC runner to commits to training at 100%, getting adequate sleep, nutrition and hydration, taking care of injuries, and maintaining a positive competitive mindset, we have full confidence that we will be taking 2 teams to state this year. 

THANK YOU to Kelsey Persyn for hosting team dinner & to the Barrons for filling the snack box this week!

Practices this week:

Monday - Trail Run @ Pole Hill

Tuesday - Michigan Workout

Wednesday - Miles 

Thursday - Light Workout on the 9-hole golf course

Friday - 6:30AM pre-meet/ 3:30PM course setup/ ~5:00PM team dinner (Coach Harris)

Longs Peak Invitational – Volunteers Needed!:

We need as many volunteers as possible for our home meet on 9/29 from 8am - 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 this form to let her know your availability for the meet. Longs Peak Invite Volunteer Link

The Race For Chase:

After the middle school races concludes on Saturday, we will be hosting the Race For Chase 5k on the Longs Peak Invitational course. Please share this event with your friends and family and encourage them to sign up. All proceeds go straight to the Murray family. There are credit card (this takes 33%) and PayPal payment options online. We have also created a sign-up form for those who plan to pay in cash or check on race day. We do not have many people pre-registered so far, so please share this event widely! 

http://www.estesparkxc.com/race-for-chase/

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

7 months ago @ 6:56PM

Estes Park Cross Country - Week 6

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

 Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

7 months ago @ 11:45AM

Estes Park Cross Country - Week 5

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

We could also use a few more volunteers for race setup and registration from 3:30-4:00pm on Thursday. If you are interested, please sign up here: Volunteer Link

Longs Peak Invite (9/29):

We need as many volunteers as possible for EPXC's home meet on 9/29 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 this form to let her know your availability for the meet. Thank you in advance for your help. Longs Peak Invite Volunteer Link

Team Shirts/ Parent T-Shirts:

Athletes should be receiving their new team T-shirts early this week. This year's shirts cost $8 each, so please bring your money to practice by the end of this week. 

Parent shirts should also be ready at the same time. We will send one home with your athlete if you ordered one. Please send your athlete with $10 if you have not paid for yours yet. 

Team Dinners and Snack Box:

Some of you were asking about the team dinner and snack box schedule. Here is the link. If you are not on the list, feel free to bring snacks to any meet OR reach out to a team dinner host about helping them out. 

Remind Messages:

EPXC parents: If you are not receiving Remind.com messages on your phone, please click the link below to sign up. This is how we've been sending out mid-week reminders and meet sheets this season. remind.com/join/bobcatxc18

Little Things... Big Effects:

Lastly, as we head into some of the hardest training weeks for the XC season, it is more important than ever that our athletes are doing all of the "little things" necessary to stay healthy and get the most out of their workouts. Athletes please make it a priority to be doing all of theses things every day, and parents, please support them in doing these things however you can. 

Looking forward to another great week of EPXC!

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

7 months ago @ 8:56PM

Estes Park Cross Country - Week 4

It has been another great week for the EPXC team! Below is a brief recap of EPXC's last meet and some important information on upcoming events. PLEASE read carefully and sign up for any and all volunteer opportunities, if you are available. 

Washington Park Invitational

This past Thursday, August 30th, the EPXC team had an excellent set of races at the Washington Park Invitational. The EPXC girls varsity team stole the show, placing 1st Overall as a team at the meet, beating out 4A and 5A schools in the process! All of the girls ran strong races, and our top 4 runners were in the top 15, with EPXC freshman runner Brooke setting a lifetime PR, taking 55 seconds off of her time.

The EPXC boys varsity team placed 8th overall, however, finished second among 3A schools; beaten out only by Skyview Academy. The boys had strong individual performances, including new lifetime PRs for Javier (-30s), Cole (-33s), Atlas (-1:00), and Hayden (-1:02)! 

The JV races were run on a 2 mile course and both EPXC teams ran great races. Coach Harris has a spreadsheet with the team's individual results (including 5k conversions for the 2 mile race) and a link to the full results for the invitational. Please get with him to see those conversions.

We would also like to thank the Harroff family for hosting team dinner and to the Daleys for filling the snack box this week!

FORTitude 10k

In addition to the Washington Park Invitational, EPXC also had a group of 13 athletes compete in the FORTitude 10k in Fort Collins on Monday morning, Labor Day. Although this was run at tempo pace, many of theathletes placed very well in OR even won their age group! A HUGE "Thank You" to the Stein family for providing free entry for our teams! Results below:

Brooke Barron - 52:28, 4th Age Group

Annalise Basch - 52:00, 2nd Age Group

Charly Raymond - 48:29, 1st Age Group

Eva Stein - no time listed

Zoe Stein - no time listed

Nathan Zurfluh - 39:41, 1st Age Group

Steel Wolf - 52:26

Lucas Russell - 40:34, 3rd Age Group

Javier Solis - 44:32, 5th Age Group

Cole Murray - 44:54, 6th Age Group

Derrick Hamel - 44:29, 2nd Age Group

Sawyer Basch - 1:02:29

Atlas Rhode - 43:38, 4th Age Group

Aqua Jogging

The Estes Park Cross Country will be aqua jogging every Tuesday morning this season in the pool at the Community Center. Practice will begin at 6:45AM (so be there at 6:40AM) and will go until 7:30AM. Please note that this is not mandatory, but it is a great supplement for athletes who need higher training volume without added impact stress on their legs; it is particularly beneficial for the athletes with shin splints.

Pre-Meet Practice

On Friday, September 7th, EPXC will plan to meet at 6:30AM at the track shed for our pre-meet run. After school, there will be a brief team meeting in Coach Harris's room, then team dinner at the Basch's house.

St. Vrain Invitational

On Saturday, September 8th, EPXC will be attending the St. Vrain Invitational in Lyons. This is the closest meet to Estes Park all Fall and a very spectator friendly course If any parent(s) are available, we’d love to have you come down to support the team. More EPXC fans on the course makes for faster races! Coach Harris will send a meet sheet with more information later this week.

Color Run Sign Up

The EPXC team will be hosting the 5th Annual Estes Park Color Run on Thursday, September 13th at 4:00PM. EPXC's Color Run is a 1-mile 'Fun Run/Walk' around the Estes Park School District campus starting on Manford Avenue and finishing in the stadium. Runners go through various 'color stations' as well as having EPXC runners following every step of the way, covering participants in purple and white colored powder as they run. This annual event coincides with the high school's homecoming football game and will be the first of many community events taking place on Thursday leading up to the game on Friday. Run finishers leave the race looking like Bobcats Super Fans! Volunteers needed on Thursday 9/13 from 3:30-4:30PM.  (Click Here to Volunteer)

Longs Peak Invitational & Race For Chase

We are less than a month away from our home XC meet “The Longs Peak Invitational” on Saturday, September 29th at the Lake Estes 9-hole golf course. Volunteers Needed (Click Here to Volunteer)

Thank you as always for your continued hard work, athletes, and support for the team, parents.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

7 months ago @ 7:46PM

Estes Park Cross Country - Week 3

WOW! What a great opener to the 2018 XC season! This morning, the EPXC team ran in their first competition of the year, the Cheyenne Mountain Stampede in Colorado Springs. Both coaches were expecting to see improvement, but teams performed WAY better than even we had expected. The EPXC girls team finished 5th out of 14 teams and the EPXC boys team finished 6th out of 19 teams; it’s worth noting that all of the teams in this particular race are potential state meet qualifiers. A couple of other stats to put EPXC races in perspective.

1.) We totaled the times of the top 6 runners in the CMS 2017 edition and compared them to our top 6 runners today; the boys team improved by 3:54, and the girls improved by 13:46!

2.) Every runner who ran in this race last year, ran faster this year and the 4 returning boys dropped 5:42 from their times, and the 4 returning girls dropped 11:14 from their times!

This race showed us that all of the summer training has indeed paid off, but it also presented us with some challenges; to catch up to and surpass the teams in our league that finished ahead of us today. We'd like to mention in particular the individual performances of Ian (19:19) and Hayden (20:22), both of whom beat their all-time PRs (personal records) for the 5k today!

We'd also like to thank the EPXC families that helped to support the team this week. Thank you to Mary Zurfluh and Tonya Russell for the great locker decorations, thank you to Mary Zurfluh for hosting team dinner on Thursday, and thank you to the Russells for filling the snack box this week.

 Chase Murray:

As we're sure all of you have heard by now, one of the EPXC family, Chase Murray, has been diagnosed with and has begun treatment for Leukemia. This was very hard news for all of us on the team to receive last week, but the response from the team and the community has already been amazing. For those interested in following Chase’s progress and helping out, there is now a Caring Bridge and Facebook page with more information. We will keep you up-to-date on fundraising opportunities as they arise.

Right now, the EPXC team is planning to help with wristband sales, a head-shaving event, and the “Race for Chase” charity 5k. If you would like to get involved or have any ideas for other fundraisers, please do not hesitate to reach out.

Upcoming Events this Week:

As always, we have a lot going on in the EPXC world this week. Please mark your calendars.

Monday 8/27

-Trail Run Practice: 3:30-6:00PM at Lily Lake Trail. We will be taking 2 mini-busses to trail runs every Monday for the remainder of the season.

-Head Shaving Event for Chase: 6pm in the High School commons. Join the EPXC team and the community in supporting Chase through his fight with Leukemia by shaving our heads in solidarity with him. We will also be accepting donations and selling orange  “Chase Murray - Send It” wristbands for $2 as a fundraiser for the Murray family. **Head shaving is not a requirement to attend this event**.  AND, Please do not attend if you are sick! Chase’s immune system is compromised and this could be life-threatening for him.

Tuesday 8/28

-Normal Practice: 3:30PM to 6:00PM.

Wednesday 8/29

-Pre-Meet Practice: 6:30AM, meeting at the track shed.

-EPXC Team Dinner: After school will be hosted by the Harroffs.

-Secret Psycher: This is an EPXC tradition that has been around since before both coaches took over the program. To explain it basically, each runner has been assigned a teammate for the season; they are that person’s “secret psycher”. It is their responsibility to anonymously give their person a small gift (Gatorade, cliff bar, etc.) and a note of encouragement before each meet. This tradition has the potential to be very encouraging and uplifting for our athletes, but everyone needs to participate for it to work that way. Parents, please help your runners prepare and remember to bring their gift each week.

Thursday 8/30

-Washington Park Invite, hosted in by Denver South. We will be departing for this meet at 12PM and returning at 8PM. This is another weekday meet, which means missed classes. It is very important that our athletes communicate with their teachers and take responsibility for not getting behind. We will expect everyone to have a "missed class" form completed before they can get on the bus. Coach Harris would also like to apologize that he will be out of town and not attending this meet. Coach Stafford will be in charge during this meet.

Friday 8/31

-Normal Practice: 3:30-6:00PM, easy mileage run with Coach Stafford.

Monday 9/3

-FORTitude 10k in Fort Collins: The Stein family has very generously donated 15 free race entries for the FORTitude 10k in Fort Collins on Labor Day 9/3. EPXC runners who are interested in attending, need to sign up with Coach Stafford this week. Once we know who is running, we will organize carpools down to the race. Runners will need to leave from Estes Park by 6AM and will likely return by 11AM. This 10k will be run as a tempo and not an all out race. This will be a great opportunity for athletes to get out and get a quality run next Monday. All runners who do not attend should plan to do a 5-6 mile run and near-tempo pace on their own in Estes. Race Website Link.

Thank you as always for your continued hard work, athletes, and support for the team, parents.  We are looking forward to a great rest of the season!

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

8 months ago @ 1:52PM

Estes Park Cross Country - Week 2

Next week marks the end of summer and the beginning of a new school year. The EPXC runners have been training hard, building their mileage base for the past 12+ weeks, and we are excited to see all of that hard work pay off as we transition into the competitive season!

This morning the team ran the EPXC Annual 1-mile time trial on the track. This workout serves as the first real indicator of the athletes' fitness going into the season; the runners absolutely crushed it! All of EPXC's returning runners beat their marks from last year, dropping a collective 7:22 from their 2017 time trial times; an average of 40 seconds per runner! It's great to see all of the summer miles already paying off.  

The opener to the 2018 EPXC season will be the Cheyenne Mountain Stampede (CMS) at the Norris Penrose Equestrian Center in Colorado Springs on Friday 8/24. This same course will host the CHSAA State Meet on October 27th. At camp the athletes stated their intention to qualify for and compete at the state meet this season; the CMS meet is a great preview for athletes so they know what to expect at state. This year we will be bringing a full roster, Varsity & JV, down to CMS. All athletes who have the reached the minimum 5 practice requirement by 8/24 will be on the travel roster. We will be departing at 7am and returning around 5:30pm on 8/24. We will send out a link with more meet info including race times later this week.

Positive Coaching Alliance - Parent Workshop

On Wednesday 8/22, there will be a workshop for all parents of student-athletes in the high school auditorium from 6-7pm. The main focus of the presentation is how to best support your athlete's athletic achievement as a parent. We attended a coaches' workshop by PCA earlier this week and highly recommend it!

Parent Meeting Recap

Yesterday, we had our EPXC parent meeting. Below is an abbreviated agenda from the meeting, key information, and sign up links. If you were not able to attend, please read the following carefully and let us know if you have any questions.

1. Introduction:

   -Coaches & Team Philosophy

2. Rules, Policies, & Other Info:

   -New Eligibility policy: The main change is that eligibility grades will be posted on Fridays and will affect runners' eligibility to compete beginning the following Monday through Sunday. 

   -Varsity Letter Requirements: Finish in the top 7 of EPXC runners in four or more meets OR be a member of the state roster. 

   -New Uniforms!: This season we are planning to phase out the old uniforms for a new set of New Balance uniforms! As a part of this, we will be switching to a "BYO Shorts" uniform policy. We will be asking every athlete to purchase their own matching uniform bottoms, which they will keep. The girls team has already done this beginning last season and the boys will switch to new shorts once EPXC's new uniforms arrive. Most of the girls already have the black New Balance shorts from last year. If these were lost or need to be replaced OR if this is your first season with EPXC, please let Coach Harris know ASAP so that he can order more. 

3. The Role of Parents & Coaches:

   -Team Dinner Sign Up: We like to have a team dinner the night before every meet during the season. Several nights were signed up for last night, but we still need more! If you are interested in hosting, please add your name to the calendar using this link (Team Dinner Sign Up) scroll to the second table on the spreadsheet and type in your name. NOTE: More than one family can collaborate on a team dinner.

   -Snack Box Sign Up: We also ask parents to contribute snacks and/or sports drinks to the team snack box the week leading up to each meet. These serve as light pre-race nutrition and post-race snacks for the bus ride home. Several meets were signed up for last night, but we still need more! If you are interested in contributing to the snack box, please add your name to the calendar using this link (Snack Box Sign Up) scroll to the second table on the spreadsheet and type in your name.

   -Tonya Russell (team liaison): Tonya has volunteered to be our 2018 EPXC parent liaison. We will be deferring to her for assistance with projects throughout the season. If you are interested in helping out with upcoming team events, locker decorations in particular, please contact her at this email address  trussell@streamsidesolutions.com

4. 2018 Meet Schedule:

   -Please refer to our "Schedule & Results" page HERE.

5. EPXC Team Gear for Parents:

   -Parent T-Shirts: If you are interested in purchasing the 2018 EPXC parent t-shirt, please sign up using this link (Parent T-Shirt Orders). Shirts are purple cotton and cost $10 each. Coach Harris will be placing the first order on Monday, so sign up fast!

   -Bobcat Beanies: We will also be ordering more of our popular bobcat pom hats for this season. If you'd like to purchase one, they are $18 each. We have 2 left as of now, arrival time of new order is TBD. 

6. Post Season:

   -EPXC Banquet: We are planning to have the postseason banquet on the evening of 10/30 unless anyone knows of a scheduling conflict. The Bristlecone Inn was a little cramped last year; so if anyone has ideas or connections to get us into another venue, we're open to suggestions.

   -Nike XC Southwest Regional Meet: Since the EPXC team is looking strong going into the season, we are considering taking a group of athletes down to Arizona for the Nike Regional meet on 11/17. If we decide to pursue this, we will have a meeting in approx. 4 weeks.  More info to come.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

8 months ago @ 9:12AM

Estes Park Cross Country - Week 1

We are through the first 'official' week of cross country practice and everyone is looking real strong, fit and ready to have a GREAT season! It seems as though nearly everyone has developed a strong endurance base from the summer training and ready to start tackling some 5K specific workouts. These speed workouts will sharpen the legs, heart and lungs to begin dropping significant 5K times, AS LONG AS 100% is given by each of you every day at practice.

For this upcoming week, EPXC will continue to have practice from 6:30AM to approx. 8:15AM Monday (8/13) thru Friday (8/17). After next week we'll start our regular after school practice which can be found on our team calendar. Please refer to this calendar throughout the season as Coach Harris and I are occasionally changing things around. We do our very best to keep it 'as is' once the season begins, however, sometimes it needs some adjustments.

Also note, this will be the final Friday email of the summer. Starting on Monday, August 20th, Coach Harris will take over the weekly emails (going out on the beginning of the week) for recaps of meets, important upcoming dates of the week, upcoming events, team dinners, practices, and any and all pertinent info regarding Estes Park Cross Country.

And now to the news for this week. Please read all the way through!

Upcoming Week Schedule:

Monday - Meet Coach Stafford at the 'Shed' at 6:30 AM for run and core work.

Tuesday - Meet at the 'Shed' at 6:30 AM for run and core work. ***If you all notice, we've moved the Annual Track Shed 'Clean-Up' to this date. Everyone MUST attend to help make our 'home' for the season look clean and nice. Donuts and gatorade will be provided.

Wednesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Thursday - Meet at the 'Shed' at 6:30 AM for run and core work.

FOR PARENTS: **WE NEED YOU TO ATTEND** Mark your calendars for Thursday, August 16 at 6PM. The EPXC parents will have a pre-season meeting (max 60mins) in Coach Harris's room. The meeting is where we will discuss and go over specific XC logistics (meets, team dinner & snack bin sign-up, uniforms, Color Run fundraiser, Longs Peak Meet, etc.). Make every effort to be there.

Friday - Meet at the 'Shed' at 6:30 AM for run and core work.

Saturday - Longs Peak Trail to Chasm Lake @ 6:30AM. EPXC will meet at the Longs Peak Trailhead. Chasm Lake is located 4.2 miles (8.4miles round-trip) from the Longs Peak Trailhead in RMNP. The trail climbs steadily from the Longs Peak Ranger Station (2,456ft. of total elevation gain) through lodgepole, spruce and fir. At Chasm Lake, are large boulders with an uneven talus which rings the lake, requiring some minor scrambling to the best viewpoint. AND, rumor has it that EPXC created a tradition of jumping in the lake marking the end of summer…BE THERE to find out.

If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. And, for the last time this summer, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run.***

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

8 months ago @ 10:05AM

Cross Country Season is HERE!

WHAT?

You know that anticipation you get as a kid the night before Christmas? Well, this is like that feeling for ALL of us right now. What you say....well the “Official First Day” of cross country practice in 3 days, of course!!

WHAT DAY/DATE?

This upcoming Monday, August 6th is the first day of XC practice. If you are unable to attend for whatever reason, contact Coach Harris (alexander_harris@psdr3.k12.co.us) or Coach Stafford (tony_stafford@psdr3.k12.co.us) as soon as possible to let us know.

WHAT TIME?

IMPORTANT: Per Athletic Director, Mr. Collins, ALL athletes must give Coach Harris / Coach Stafford a "golden ticket" to practice on the 6th. Mr. Collins will be at EPHS starting at 5:30AM for athletes to receive their 'golden ticket'. We don't expect you to get there that early, however, we ask that you are at the school anywhere from 6-6:15AM WITH your physical form (attached on this email) and emergency card. The 'golden ticket' signifies you have all necessary paperwork for participation. If you do not have your physical by this time, bring $10 with you and Salud Family Health Center will be doing physicals from 9AM-3PM.

Practice will start promptly at 6:30AM at the 'Shed'.

PRACTICES BEFORE SCHOOL STARTS?

You can refer to our EPXC calendar to see practices times; however, for the next 2 weeks, (before the start of school) we will be practicing Monday thru Friday from 6:30AM to approx. 8AM; this is due to a lot of our runners still working their summer jobs.

***************************************

And now to the news for this week. Please read all the way through and GO BOBCATS!

Upcoming Week Schedule:

Monday - CHSAA Approved First Day of Practice. Be at the school between 6-6:15AM to receive your 'golden ticket'. Please bring your completed physical form and emergency card at this time and find Mr. Collins. EPXC will start practice at the 'Shed' at 6:30AM SHARP for run and core work!

Also, High School Registration starts at 8AM and goes to 3PM. They will be closed for lunch from 12-1PM. You all can go after practice is over.

Tuesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Wednesday - Meet at the 'Shed' at 6:30 AM for run and core work.

Also, the Pearl St. Mile (Boulder, CO) - The Pearl Street Mile will see a new course being a 2 lapped event. The race will start on 14th and Spruce St and will finish in front of Boulder's iconic Court House located on the Pearl St Mall. The newly designed course will make it spectator friendly.

After the race, enjoy the Downtown Boulder's Bands on the Bricks, which is Boulder County's premier outdoor summer concert series taking place on the Pearl Street Mall adjacent to the race finish line. Listen to music from "That Eighties Band".

Go to www.teamboco.com quickly! Registrations close Monday August 6th at 12pm MST. There are NO race day entries.

Registration cost per person:
12 and Under 800m - $10.00
13 - 18 years 1M - $15.00
Open 1M - $25.00
Elite 1M - $25.00

Proposed Timetable:
6:00pm - Kids Race 800m
6:30pm - Open Race Wave B  (Over 7:00min mile pace)
6:50pm - Open Race Wave A  (Sub 7:00min mile pace)
7:05pm - Elite Women's Race (Sub 5:30min mile pace)
7:20pm - Elite Men’s Race       (Sub 5:00min mile pace)

Thursday - Meet at the 'Shed' at 6:30 AM. Everyone will stick around afterwards for the annual Track Shed 'Clean-Up'. Donuts and gatorade will be provided. This is EPXC's 'home away from home' for the season, so we all take pride in making it look clean, orderly and nice.

Friday - Meet at the 'Shed' at 6:30 AM for EVERYONE (including those going to team camp) for run and core work!

Also, EPXC Team Camp (8/10-8/13) meet at the front entrance of the HS at 12:00PM. We will depart EPHS at 12:45PM to Steamboat Springs.

Saturday - Sunrise Stampede 2-miler & 10K (Longmont, CO). This is the 33rd running of the Sunrise Stampede and Longmont's BIGGEST running event. Test yourselves against other high schools in the St. Vrain Valley District in the 2-miler. Register HERE!

Both coaches could not be more excited to start this upcoming season. With day-in and day-out dedication and commitment to YOUR team, to yourself and the training process, everyone WILL be successful this season!

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to an OUTSTANDING SEASON! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

8 months ago @ 9:22PM

EPXC's 2018 Meet Schedule and Other Items

Before the 2018 XC schedule BIG reveal, there are two things to note:

Fall Sports Physicals:

This is VERY, VERY IMPORTANT as it needs to get done BEFORE August 6th (the first OFFICIAL day of Fall Sport practices)!

Every athlete for each year they participate in any EPHS sport, needs a sports physical on file. This needs to be done before any student-athlete can participate in any sport. Here is the LINK (under "Physical Form & Emergency Card") to print and take with you for the doctor to fill out.

ALSO, we've been told that Salud Family Health will be onsite at EPHS on August 6th from 9AM - 3PM doing physicals for $10. This is another option when you come to register for school.

Thank you for your timeliness in doing this.

Rocky Mountain 5K:

This Friday, August 3rd EVERY runner needs to report to Coach Harris's room at 5PM SHARP (please get with your supervisor at work and ask for it off,...if you can). We'll be walking to the registration table for the Rocky Mountain 5K to race.

We want everyone to have FUN as there are no expectations; we've have not done any 5K specific workouts this summer. However, always keep in mind that when you pin that bib on yourself, you ALWAYS give it your best effort! This is essentially a baseline of where your fitness is at going into the season. See everyone then!

NOW...here is the Estes Park Cross Country's 2018 schedule for the upcoming season:

8/24/2018: Cheyenne Mountain Stampede - Colorado Springs, CO

8/30/2018: Washington Park Invitational - Denver, CO 

9/8/2018: St. Vrain Cross Country Invitational - Lyons, CO 

9/14/2018: Wolverine XC Invitational - Greeley, CO

9/22/2018: Platte Valley XC Invitational - Kersey, CO

9/29/2018: Longs Peak XC Meet - Estes Park, CO

10/6/2018: Patriot League Meet - Estes Park, CO

10/13/2018: EPXC Mandatory Saturday Practice - Lyons, CO

10/18/2018: Regional Meet - Greeley, CO 

10/27/2018: Colorado State Cross Country Championships - Colorado Springs, CO

11/17/2018: Nike Cross Regional Southwest - Casa Grandé, AZ ***still in conversation***

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE! GO BOBCATS!!

#epxc #bobcatrunning #gobobcats

Team News

8 months ago @ 12:21PM

Estes Park Cross Country - Week 9 - Summer Training

It was another great week of training! Thus far, we have been really impressed with the number of XC runners committed to the summer training...IT WILL PAY OFF.

EPXC has 2 more weeks of summer training and then the 'official' first day of practice on Monday, August 6th! Please, please, please read each email from now forward all the way through as the next 2 weeks and into the season there is a lot going on. Also, if you look at EPXC team calendar, you'll notice how much stuff there is. EPXC is a tight-knitted family (including parents, siblings, and friends) so we need everyone from here on forward!

Here we go:

Rocky Mountain 5K and Half Marathon:

On Friday, August 3rd AND Saturday, August 4th is another of EPXC’s biggest fundraiser of the summer, the Rock Mountain Half Marathon & 5kThe Estes Park Cross Country team is solely responsible for all aid stations during both of these events. We need EVERYONE who is available to volunteer.

On Friday, we will need approx. 5-6 volunteers for the 5k aid stations. We will meet at the lakefront street parking lot at 6:00PM and should be done by 6:45PM.

***IF POSSIBLE, we'd like parents to work the aid stations and ALL EPXC runners participate in the 5K. This will be the last 5K of the summer and it is LOCAL (which means..."No Excuses" to not do it). This is a great opportunity to see how summer training has helped and for the coaches to get a baseline of where each of you all are at going into the season.

On Saturday, we need as many volunteers as possible. We will meet in the Safeway parking lot at 5:15AM, and then spread out to the aid stations from there. Coach Harris will provide coffee and breakfast for the volunteers. Bring warm clothes; it will be chilly before the sun rises.

Please fill out this form to let us know if you can or cannot volunteer ASAP. Thanks!

Fall Sports Physicals:

This is VERY, VERY IMPORTANT as it needs to get done BEFORE August 6th!

Every athlete for each year they participate in any EPHS sport, needs a sports physical on file. This needs to be done before any student-athlete can participate in any sport. Here is the LINK (under "Physical Form & Emergency Card") to print and take with you for the doctor to fill out. **I've also attached a copy on this email**

Thank you for your timeliness in doing this.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do anywhere from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. 

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Afterwards, the Harroff's have offered to host dinner for the team. Thank you very much to the Harroff's for their generosity and opening up their home.

Wednesday – Little Valley / Pearson Park @ 6:30AM. EPXC will meet at the base of Little Valley Rd. (right off Fish Creek Rd.) and make our way up to Pierson Park. We’ll run up through the infamous ‘Puke Hill’, pass the ‘Overlook’ which has spectacular views of Estes, and continue climbing the rutted & rocky ATV road topping out just above 9000ft. The inclines on this route are moderate-to-difficult reaching up to 15 degrees….eh, a walk in the park after all the trails we’ve been doing this summer.

If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. And, as always, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.***

ThursdayDonut Haus @ 6:30AM. EPXC will meet in the parking lot across the street at Piccadilly Square and run the Peakview Loop. Afterwards, we’ll hit the Donut Haus for THE best donuts in town! This is definitely a favorite stop for both locals and out-of-towers!

Friday - Rocky Mountain 5K @ 6:30PM. Meet at the high school parking lot at 5:30PM to pick up race packet, warm-up and stretch. ALL EPXC runners are encouraged to do this 5K.

Saturday - Rocky Mountain Half Marathon @ 5:15AM. See above for details.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

Team News

9 months ago @ 11:09AM

Estes Park Cross Country - Week 8 - Summer Training

Estes Park Cross Country is entering Week 8!! WOW!

I know you probably don't want to hear this (I think parents do, LOL), but we are officially one-month out from the first week of school. The good news is that means the cross-country season is ALMOST HERE! The first meet will be here in a blink of the eye, so let's keep up those summer mileage. Also, try your best to get in AT LEAST 4 days a week of running from here on out; remember during the season, we are running 5 days per week.

As EPXC finishes out July and enters August, you’ll notice the EPXC calendar starting to ramp up with practices, races, team dinners, Color Run, and MUCH more! Please check our team calendar frequently for weekly updates; please note we do our absolute best to keep it up-to-date as possible.

There is important information for this week, so please read this email all the way through.

Running Logs:

ALL EPXC runners, your summer running logs will be due to Coach Harris (in person or email) at some point this upcoming week; the sooner the better as we plan on making selections to team camp by next weekend.

If you cannot get them to Coach Harris by next Friday (July 27th), please let us know ASAP. Your running log will be one of the criteria we use to choose those runners invited to team camp. If you have any questions and/or concerns about running logs, find one of us.

EPXC Team Camp:

The Estes Park Cross Country Team Camp will be held from Friday, August 10th thru Monday, August 13th in Steamboat Springs, CO. As a reminder, team camp space is limited to 7 boys and 7 girls, which is based on certain qualifications.

Next weekend, we will send out an email to those runners who have met/exceeded the qualifications. In that email, we will have a date in which invitees and parents will meet at the HS before camp to go over logistics (i.e. camp cost per runner, expectations, depart/arrival times, paperwork needed, camping ‘stuff’, etc.).

Qualifications for EPXC’s team camp can be found HERE.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do anywhere from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. 

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Stick around afterwards for the always popular post run meal...PIZZA!

Wednesday – Lumpy Ridge Loop @ 6:30AM. The Lumpy Ridge Loop has become a summer tradition for the Estes Park Cross Country team. On this adventurous  trail run, we’ll head up to Gem Lake, go on the backside to Cow Creek, climb up to McGregor Mtn. junction and head back on the valley floor. Sounds easy, right? Don’t be fooled, this is a tough BUT fun run where true team building occurs.

If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. And, as always, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.*** IT WILL BE IMPERATIVE TO HAVE WATER ON THIS RUN. Also, pack some snacks.

ThursdayLa Cocina de Mama (formally Mountain Strong) @ 6:30AM. EPXC will meet in the parking lot and most likely stay on the east side of Prospect Mtn. Afterwards, we’ll treat ourselves to this family owned & operated local business. They serve top-notch breakfasts all day; omelettes, bacon & eggs, skillets, breakfast burritos and MORE! Mmmmmmmm, can’t wait!

Friday - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!

Team News

9 months ago @ 10:04AM

Estes Park Cross Country - Week 7 - Summer Training

This was definitely a tough week of training to include a hill workout (the infamous Johnsen Hill) on Monday, the always fun BUT hard Pole Hill Rd., then races on Thursday & Friday. We ask that you continue to do some REALLY easy miles over the weekend (at least one day of running and one day off; if you are running Monday thru Friday), hydrate and lots of stretching.

This is a reminder that the Estes Park Cross Country Team Camp will be held from Friday, August 10th thru Monday, August 13th in Steamboat Springs, CO. Team camp space in limited to 7 boys and 7 girls which is based on certain qualifications.

At EPXC’s summer camp, runners will become better, faster and smarter athletes. This very highly sought-after camp is a place for EPXC’s runners to build old & new friendships, have fun, increase running knowledge, continue training for the upcoming season, and most importantly, continue EPXC’s tradition to compete at the highest level. It also is a time to determine goals and what is necessary to accomplish those goals for the season.

Towards the beginning of August, we will send out an email to those runners who have met/exceeded the qualifications. In that email, we will have a date in which invitees and parents will meet at the HS before camp to go over logistics (i.e. camp cost per runner, expectations, depart/arrival times, paperwork needed, camping ‘stuff’, etc.). Qualifications for EPXC’s team camp can be found HERE.

As always, there is a TON of information this week, so please read this email all the way through.

"Pasta Jay's" West End 3K results:

Atlas Rhode was the lone EPXC runner to tackle this 3 loop course. This incoming freshman finished 4th in his Age Group (0-19) with a 12:04 (6:28min/mile). Nice work Atlas!

Roger's River Run 5K at Rhythm on the River results:

This race is tonight and will post results tomorrow.

EPXC Team Trail Marathon Relay:

IMPORTANT! Coach Harris and Coach Stafford have decided to push the EPXC Team Trail Marathon Relay to potentially next weekend. Coach Harris will follow up with an email in the next few days with details pertaining to this event.

Longs Peak XC Volunteer Coordinator:

We are excited to announce Ruby Bode as the Longs Peak XC Volunteer Coordinator! Ruby was EPXC’s Head Coach from 2011 to 2013 and Assistant Coach from 2009 to 2010. She will be playing a critical role in the success of our home meet and we are excited to have her on board. A BIG congrats to her and many thanks for volunteering to support us in this capacity!

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do anywhere from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **EPXC 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.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. As of this email, we do not have a host for dinner afterwards. If anyone would like to host, please let Coach Harris know.

Wednesday – Sandbeach Lake @ 6:30AM. EPXC will be in the Allenspark park area for this awesome trail run. Please plan on meeting at the 1st Wild Basin Entrance Station (the one closest to the Wild Basin Lodge & Event Center). Sandbeach Lake is located 4.4 miles from the Wild Basin Entrance and it’s one of RMNP’s deepest lakes at nearly 50'. Aptly named for its wide, sandy shore, Sandbeach Lake is ringed by gnarled limber pine in a broad flat free of confining valley walls, and its open perimeter gives the area a uniquely spacious feel. We will definitely soak our legs in the lake!

If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.***

Thursday – Claire’s on the Park @ 6:30AM. EPXC will be meeting at Bond Park (right across the street from Claire’s) and do a run around Estes. Bring some $$ for afterwards. Claire’s is a cozy spot offering classic American breakfasts with a patio for park views.

Friday - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **EPXC 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.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Team News

9 months ago @ 9:35AM

Estes Park Cross Country - Week 6 - Summer Training

The cross country season is closely approaching as we are about 4 1/2 weeks away from the official first day of practice (Monday, August 6th). The attendance at each of the summer practices has been outstanding! Both coaches can't say enough how proud we are of those that have been putting in the work. As we said this past week, there are very few teams in the state that are putting in this kind of work AND even fewer teams who have been doing the types of hard runs (trails, tempos, etc.) we have been doing.

If you have yet to be out this summer, it is not too late! 4 1/2 weeks is still plenty of time to build a decent endurance base before the start of the season. Both of us hope to see everyone out for the remainder of the summer runs.

As always, there is a TON of information this week, so please read this email all the way through.

"Pasta Jay's" West End 3K:

On Thursday, July 12 in Boulder, CO is the first race of the Boulder Race Series, the "Pasta Jay's" West End 3K; first wave at 6:00PM. This multi-loop course (very spectator friendly), and the new redevelopment of the West End of Pearl St. completed, is a fun and fast course. Then stick around to watch the Elite Men & Women's races to see collegiate and professional runners tackle the same course.

The west end of Pearl St. also offers plenty of great options to eat while relaxing after your race, there is no excuse not to have a good time! They will also have live bands and plenty of people cheering for you.

Roger's River Run 5K at Rhythm on the River:

The very next evening, Friday, July 13 in Longmont, CO is the Roger's River Run 5K and Glow Party (race start at 7:30PM). Let's dress in our glow and party apparel, to run, walk, or dance the 5K, all the way to the GLOW after party!

EPXC will meet at the registration table at 7:00PM for a warm-up run, dynamic stretches, and strides.

Both coaches really encourage everyone to run at least one of these summer runs as they build confidence in racing 5Ks, in-race strategy, pacing, and most importantly, having FUN!

Longs Peak XC Volunteer Coordinator:

EPXC is looking for a Volunteer Coordinator for this year's Longs Peak XC Meet to be held on Saturday, September 29th. The main role of the Volunteer Coordinator is reaching out  to community members, parents, or anyone else you can think of to volunteer at the race as course marshals, start/finish line marshals, set-up & break down helpers, etc. This role is vital is making our home meet a success!

If you are interested, please email Coach Harris and/or Coach Stafford ASAP.

Upcoming Week Schedule:

Monday - ***There will be a group of us meeting at the high school at 6:15AM. We will do any where from 4 to 6 miles depending on your weekly mileage plan. It is not mandatory but great for accountability to run with a group and get in your mileage***....OR....

O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **EPXC 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.

Tuesday - Stanley Run @ 5:30PM (meet at Steamers Cafe). Choose from 3, 4, 5 or 6 low-key/easy effort miles. Afterwards, the Igel's have offered to host dinner at their home. THANK YOU for allowing the team to relax and have some 'down' time to hang out with each other!

If any one would like to host the following week, please let Coach Harris know.

Wednesday – Pole Hill and National Forest @ 6:30AM. EPXC will meet at the top of Pole Hill Rd. at the entrance to the National Forest across from Alpine St.; past Ravencrest Chalet. We will go over the route the morning of for different mileage groups. If you are unsure of how to get there, please refer to EPXC’s trailhead directions HERE. THEN, stick around as chocolate-chip protein pancakes will be served afterwards.

***If you have purchased a hydration pack, please bring it with you on this run. It is getting hot these days, so a pack with water is well worth it.***

Thursday – Cinnamon's @ 6:30AM. EPXC will meet in the parking lot and do a steady uphill along Fall River Rd., touch the Ranger Station at the Fall River Entrance, then turn and enjoy not only the great views but the downhill all the way back. Bring some $$ for afterwards.

Although Cinnamon's has a small menu, they offer four types of delicious cinnamon rolls: a classic (with icing on the side, if that's your preference), sticky pecan rolls, raisin-filled, and fruit-filled.

"Pasta Jay's" West End 3K (Boulder, CO) @ 6:00PM - See above for details.

Friday - O.Y.O (On Your Own) run. Please coordinate among your teammates to get out for some easy miles. **EPXC 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.

Roger's River Run 5K at Rhythm on the River @ 7:30PM. See above for details.

Lastly, remember any and all things relating to Estes Park Cross Country can be found on our team’s website: www.estesparkxc.com. AND, please frequent our team calendar as EPXC is jam-packed with races, practices, events, etc. throughout the season.

You all can also follow us on our team Facebook page HERE!

Here is to another AWESOME week! GO BOBCATS!!


https://estesathletics.org
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