Monthly Archives: July 2025

Saturday Long Run @ 7:30 a.m. July 12th!

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We will meet in the East student lot at 7:30 a.m. to drive down to deKoevend Park (the site of our second meet of the season), to run our long run on the Highline Canal Trail. Come enjoy this beautiful soft surface trail and get in your longest run of the summer! We encourage anyone who can make it to attend!

Run 5-10 minutes longer than your longest run of the summer tomorrow with four strides afterwards. For those nearing their peak mileage, here are the max distances for each experience level:
Level 1: No more than 60, Level 2: No more than 70, Level 3: No more than 80. Level 4: No more than 90. (If you are nowhere near these distances yet, that’s ok! Let’s keep building gradually throughout the summer).

Go Angels!

Registration for Fall Sports Opens July 15th

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All athletes will need to have completed registration prior to August 11 to continue practicing with the team. CHSAA has a new required physical exam form that is required for all athletes. However, if you have a current physical exam on the former CHSAA form that is current through November 1st (completed November 2, 2024 through spring 2025), this will be accepted.

East High School Athletics Registration link (opens July 15)

New physical exam form link

Many physician offices may be accustomed to the old CHSAA form. Please ask them to use this new required form.

First official practice in 34 days, time trial in 38 days, first meet in 47 days, League Championship in 100 days, State Meet in 117 days.

July 7th-July 13th Summer Training

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Another awesome week of summer training is in the books! As we approach camp and head into the middle of July, it is very important to be putting in consistent miles to be prepared for the season. We highly encourage all athletes to attend practice whenever they are in town, and to continue training while out of town. Coaches are happy to provide training guidance when you are out of town!

Here is the training schedule for the week: Monday-Friday @ 8:00 near the Thatcher Fountain in City Park. Saturday morning at a site TBD. (We would love to see more people showing up for long runs!)

Monday: 17th Ave: Finish second half in City Park on Mile High Loop

Progression run: Every 10 minutes, get 15 seconds faster per mile. Afterwards: 5x 15 seconds on, 45 second jog. (On can be down to 800 effort).
Level 4: 50 minutes.
Level 3: 40-45 minutes.
Level 2: 35-40 minutes.
Level 1: 30 minutes

Hard post run and weights at Carla Madison.

Tuesday: Jumpies
4-8x 10 second hill sprints.
Maintenance run towards Manuel
Level 4: 45-50 mins.
Level 35-45 mins.
Level 2: 30-40 mins.
Level 1: 25-30 mins.

Easy day post run.

Wednesday: Towards Cheesman. (Bring spikes)

Level 4: 55 minute “medium long” run. 5×20 seconds in spikes
Level 3: 45 “medium long” run. 5×20 seconds in spikes.
Level 2: 35-40, 5×20 seconds in spikes.
Level 1: 30 mins, 5×20 seconds in spikes.

Easy day post run.

Thursday: (Mile High Loop)

10-15 minute warmup.

Threshold repeats: 4 min @ Threshold, 90 seconds jog.
Followed by 4×30 on (mile down to 800 effort), 1 min jog.

Level 4: 4-5 sets
Level 3: 3-4 sets
Level 2: 2-4 sets
Level 1: 2-3 sets

5-10 min cooldown.

Hard post run and strength training at Carla.

Friday: Montview
Jumpies
Level 4: 40-45 mins
Level 3: 30-40 mins
Level 2: 30-35 mins
Level 1: 20-30 mins

4x speed zones on Mile High Trail near MLK statue.

Easy Post run

Saturday: Long run: Add 5-10 minutes to longest run of summer (max +5 minutes if nearing new longest run ever).
4 strides

(Level 4 boys up to 80 minutes).

Abbreviated post run (One legged squats, calf raises, sidelying leg lifts)

Long Run- Saturday, July 5th

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We will meet in the East student lot at 7:00 a.m. tomorrow to drive up to Eagle Trailhead in Boulder, where we will then run around the Boulder Reservoir, one of the most famous running routes in American distance running! (Keep an eye out! We may even see some pro runners on the roads!) Everyone is encouraged to add 5-10 minutes to their longest run of the summer (if healthy), whether running with the team or on their own.

A huge shoutout to everyone who came out this week and to our 4th of July runners this morning! Let’s keep building momentum towards the season! Happy 4th of July weekend!

High Altitude Camp Information

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This post is for those who have signed up for camp (still 2 girls spots open if interested).

We are very excited about this year’s cross country camp.

We do have some required paperwork that we will need completed by July 8th. Denver Public Schools requires the Durable Power of Attorney (POA) to be completed and notarized. DPS also requires the Emergency Treatment Release. YMCA-Snow Mountain Ranch requires the Consent form for some activities on their property; we generally reserve a time for the summer tubing hill which requires that this consent is completed. Also attached is the Packing List.

Please scan and return completed documents to me. Three forms to complete with links below.

POA

Consent to Treat

SMR Activity Consent

Drivers!

We need them!  Please let me know if you can take runners up to camp on July 15th or pick runners up on July 17th. Here is what those days would look like:

July 15

  • Meet at East HS faculty parking lot at 7:45am for 8am departure.
  • Drive to Fraser Sports Fields by 9:45am. (Parent drivers are free until 11:45 to rest, get a coffee and snack, etc.).
  • Take athletes from Fraser Sports Fields to Snow Mountain Ranch Registration building at 11:45, arriving at SMR at 12pm
  • At 12pm parent drivers are free to leave from SMR.

July 17

  • Meet runners and coaches at Aspenbrooke Lodge at 9am, to drive to Grand Lake.
  • Drop athletes off at Grand Lake Town Square Park around 10am.
  • Parent drivers may enjoy beautiful Grand Lake while team goes for a short run.
  • Lunch in Grand Lake (usually near water).
  • Depart for East HS by 1pm

We really appreciate the nearly full day commitment made by our drivers! (We also believe it is nice to have a little break between driving up and down the mountains). Our goal is to have enough parent drivers that nobody will need to drive both days. Thanks.

Please email me with any questions.

Thanks, Coach Dave

ddscudamore@gmail.com or douglas.scudamore@childrenscolorado.org