Monthly Archives: May 2024

Summer Conditioning Begins June 10

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Championships are built in the summer!

Summer Conditioning for Cross Country begins June 10 for new runners
and June 11 for returning runners!

New runner orientation is June 10. We will meet at the Thatcher
Fountain near the Esplanade entrance to City Park at 8am. We will
teach our warm-up routine, go for a short run, and teach our post-run
routines. Come dressed to run and bring water and a watch with a
stopwatch function (available for less than $20 online).

We look forward to seeing the rest of the team on Tuesday, June 11th, and
every Monday, Tuesday, and Thursday at 8am through July 25th. Follow
the website for announcements of additional weekend trail runs.

Final Surge: if you haven’t already done so, please go to
FinalSurge.com and create an account. This is where our summer
training plans live. After you have created an account, email Coach
Kohuth (skohuth@dpsk12.net) and share with him the email you used to
create your FinalSurge account so he can invite you to see our workout
calendar, and so you may log your runs for the coaches to follow.

Coach Jay Johnson has generously shared the following videos. Please
watch! Our warm-up will follow most of what is demonstrated (it should
largely look familiar to our returning runners). The post-run work
will be a point of emphasis this summer and all season long as we work
to become faster and have fewer injuries. The time commitment to these
routines is modest and will go a long way toward making you stronger
and more durable against injury as you increase the distance and speed
of your runs.

 Warm-up (everyday): https://www.youtube.com/watch?v=8dIHS_UVfQ4&t=12s
 (15 minutes)

Post-run work: Strength and Mobility (everyday)
https://www.youtube.com/watch?v=5-2gUAOnrco    (5 minutes)
Core-X routine (select days)
https://www.youtube.com/watch?v=bhjtGRZX8j0      (5 minutes)
Lunge matrix (select days)
https://www.youtube.com/watch?v=GJo7_MiRLkU    (4 minutes)
Barefoot routines
Coming soon!

Team Captain Selection

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All returning cross country runners should nominate one or two seniors to be team captain for our 2024 cross country season. In your nomination, please describe how your nominee exemplifies the attributes of leadership and dedication described below. Nominations are due by June 6 by email to Coach Kohuth (skohuth@dpsk12.net).

Our captains should lead and exemplify the best of Denver East Cross Country. A great captain:

  • Believes you and the people around you are capable of greatness and understands it must be earned daily.
  • Demonstrates a positive attitude in words and actions.
  • Is respectful of teammates, teachers, and coaches; does the assigned workout at best effort; passes on positive energy to teammates; conducts drills and warm-ups and post run work correctly and completely; looks to help younger athletes; holds themselves and teammates accountable to team standards.
  • Is a top teammate: the teammate who changes someone’s day, week, season for the better.
  • Has the courage to lead others.