The East Angels closed out their invitational this week at the Pat Amato Invitational in Northglenn. The meet was a great opportunity to earn new personal bests at 5000m.
On Tuesday the 9th and 10th graders competed in races of their own. On the boys’ side, freshman Tre Even highlighted East performances, breaking 19 minutes for the first time with his 18:59 for 26th. Freshman Finley Knight (20:39), sophomore Brady Cooper (20:43), and freshman Weston Dodson (20:47) all recorded personal bests with their 58th, 59th, and 60th place finishes. Sophomore Jackson Ruedi closed out the scoring for the Angels with his 61st place finish in 20:50. The East boys finished 7th place overall as a team.
The 9th/10th grade East Girls were led by sophomore Abby Forsberg who took 26th in 23:46. She was followed by classmates Addy Everhart (24:15 pb) and Medea Gregory (24:35) in 33rd and 38th. Ninth grader Audrey Hinshaw ran a personal best 25:14 for 47th and sophomore Pearl Bussard closed out the scoring for the Angels in 25:29 for 51st place. The Angels were 6th as a team.
On Friday, a contingent of junior and senior JV runners made the trip to compete in Northglenn where they faced many the best varsity runners from our league and region. Senior Yelena Konowal led the Angels in the varsity race, running 24:09 for 182nd. Seniors Grace Taub ran 25:19 for 203rd, Franny Hebbard 25:44 for 213th, Campbell Hefty 26:44 for 231st, and junior Audrey Flege 27:58 for 242nd. For the boys it was Tomas Cole leading the way with his 224th place finish in 20:15. He was followed by Alex Wilkerson (235th, 20:44), Asano Falcon (248th, 21:32), Caleb Smiles (256th, 21:52) and Hutton Zimmerman (263rd, 23:20). The JV Girls were led by Ivy Parish who won the race in 20:06. Clara Taub ran 28:02 for 126th, Olivia Homlar 28:17 for 132nd, Victoria Bull 28:17 for 133rd, and Lucia Artley 29:28 for 147th. The Boys JV were represented by Dylan Patterson, who ran 22:28 (a 2-minute personal best), and Konrad Rono, who ran 26:25 (a 90 second personal best, and nearly 11 minutes faster than his first race for the season).
Chipotle Fund Raiser – Tuesday, October 8, 4p-8p. Instead of a potluck this week, athletes may picnic together on the south lawn at East High School after purchasing their dinner at Chipotle on Tuesday. Show this flier or use the code VV2LPVJ if ordering online.
Practices during Testing Week and Fall Break – this is one of the most important weeks of the season as we prepare for our League Meet and beyond. As indicated below, for some workouts we expect athletes to complete the workout on their own or to make plans to get together with their teammates on the days we do not have official practice. Fall break workouts are listed below. Please talk to your coaches at the beginning of the week to clarify any questions about the workouts or if you will miss official practice.
Saturday 10/5 – 30-50 minute recovery run on your own; strides
Monday 10/7 – 1pm practice at City Park
Tuesday 10/8 – 1pm and 4pm practice at City Park (attend one practice); Chipotle Fund Raiser 4p-8p.
Wednesday 10/9 – 4pm practice at City Park
Thursday 10/10 – 4pm practice at City Park
Friday 10/11 – No official practice. Workout: following warm-up and 10 minutes of running, 6-8 x 400m with 2 – 2.5 minutes jogging recovery in between; or “fartlek run” with 90 seconds running fast (at 5K race pace) followed by 2.5 minutes of running easy. Repeat this for a total of 6-8 times. 10 minute cool down run.
Saturday 10/12 – No official practice. Maintenance run of 30-45 minutes plus 4 x 20 second strides.
Monday 10/14 – No official practice. Following standard warm-up and 10 minutes of easy running, 4 x 200m slightly faster than 5K race pace, but no faster than mile race pace effort. 200m jog recovery or 90 seconds recovery. Or, run this as a fartlek: 30 seconds fast, 90 seconds easy, 4 times. Athletes who raced at Kansas should do a second set of four after a 5 minute recovery for a total of eight 200’s or eight 30 second surges. 5-10 minute cool down run.
Tuesday 10/15 – 4pm practice at City Park. Premeet.
Wednesday 10/16 – City League Championship at City Park. We need volunteers! Please see previous post. Fund Raiser and Post-Meet Celebration at Atomic Cowboy (Fat Sully’s, Denver Biscuit Company) following the meet. Follow website for details.
Denver East High XC 