Monthly Archives: August 2025

OFFICIAL PRACTICE STARTS TODAY! 8/11

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HAPPY FIRST OFFICIAL DAY OF CROSS COUNTRY!

Now that the season has officially begun, Monday through Friday practice is required, and Saturday practice is highly encouraged for those who want to be their best. Missing practice without a valid reason communicated with coaches beforehand will result in being held out of meets, and enough unexcused absences from practice will lead to dismissal from the team. We encourage student athletes to email all their coaches when they need to miss practice for a valid reason.

Coaches emails are as follows:

Steve Kohuth: skohuth@dpsk12.net

Dylan Fehrman: dylan_fehrman@dpsk12.net

Julia Hess: juliahess634@gmail.com

Dave Scudamore: ddscudamore@gmail.com

Andrew Brimeyer: andrewbrimeyer2@gmail.com

Please also make sure all required paperwork is turned in before practice today! If you have not been cleared by our athletic department with all paperwork turned in, you will not be able to practice with the team today. If you have any questions, please reach out to the coaches!

Practice Schedule: Monday-Friday @ 4:00 p.m. in the field north of the Thatcher Fountain in City Park. (Stay tuned though. We are waiting for approval to use the track a couple of days per week)

Saturday: Meet at 7:30 a.m. in the East student lot to drive to an alternative location to be announced for our long run.

Training Plan:

Monday: (Mile High Loop on time trial course) 10-15 minute warmup
Level 4: 12-8-4 w/3 mins rejoining jog (sub threshold to threshold to 10k) + 4×30 second 1600/800 w/1 min jog recovery.
Level 3: 12-8- optional 4 4×30 second 1600/800 w/1 min jog recovery.
Level 2: 12-8 (or 4 if kids need less). 4×30 second 1600/800 w/1 min jog recovery.
Level 1: 12-4. Encourage freshmen to lead whatever group they are in, since their rep is shorter, to build confidence. 4×30 second 1600/800 w/1 min jog recovery. (If you finish before the time trail course is over, do your 4×30’s on the course as well and cooldown towards the finish line).
Level 0.5 (no running this summer): Just run the time trial course easy + 4×20 second strides
5-10 minute cooldown.

Tuesday: (Likely towards Cheesman)

Jumpies

4-8x 8-10 second hill sprints

Level 4: 50-55
Level 3: 40-45
Level 2: 35-40
Level 1: 25-30

Wednesday: (17th)

Level 4: 40 + 4-6strides
Level 3: 35+ 4-6strides
Level 2: 30 + 4-5 strides
Level 1: 20-25. (Maybe even 15 for brand new kids) + 4 strides

(can go 10 minutes longer if not running the time trial).

Thursday: 2-Mile Time Trial

Non time trial runners: 10-15 min warmup. 8-12x 1 min on, 1 min jog. (Start at 5k/2-mileish effort, work down). 10 min cooldown.

Friday: “Jumpies”
Level 4: 45 mins +6-8 strides
Level 3: 35-40 mins + 6-8 strides
Level 2: 30-35 mins + 6-8 strides
Level 1: 20-30 mins + 6 strides

Saturday: Progression Long Run + 4 Strides

Level 4: 90 minutes (45 easy, 25 medium, 20 extra medium)
Level 3: 80 minutes (40 easy, 25 medium, 15 extra medium)
Level 2: 70 minutes (35 easy, 20-25 medium, 10-15 extra medium)
Level 1: 60 minutes (30 easy, 20 medium, 10 extra medium).

For runners not at their peak volume: add 5 mins to longest run of the summer.

Please reach out to your coaches with any questions or concerns!

Go Angels!


Saturday Long Run- August 9th (Chocolate Milk After!)

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We will meet at 7:00 a.m. in the East student lot to head down to Magna Carta Park, where we will run on the Highline Canal Trail. For those who live close to Magna Carta Park, we’ll arrive there around 7:20 or so.

The long run is the most important workout of the week. We highly encourage everyone who can attend to attend. To put it simply, those who want to do their best in cross country should be attending Saturday long runs unless injured. Running together makes us better. Let’s work to be the best team we can be!

Go Angels!

Parents!

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We rely on parents/guardians for the success of the team. How can parents help their Angel?

  1. Make certain your student-athlete makes it to practice. Please avoid scheduling other activities and appointments during practice time. The season is short – every practice and meet matters.
  2. Feed your student-athlete. Your runner needs a lot of calories. A calorie deficient runner will not recover from workouts or races and won’t be ready to improve with the next workout or race. Make certain your runner is not skipping meals or snacks.
  3. Keep your student-athlete hydrated. A water bottle should be with your runner more or less all the time.
  4. Tuck your athlete in. At least figuratively. Sleep may be the most essential secret ingredient to success during the cross country season. Eight hours is great. Nine hours is better.
  5. Congratulate them on completing a hard workout (even an easy run on a 95 degree is hard!).
  6. Make it to our meets. Cross Country meets are quick compared to other sports. Bring a sibling, a grandparent, a friend. Wear your running shoes – you will want to run from spot to spot on the course to cheer on our Angels. Show your colors! We want the course lined with red clad Angel fans.
  7. Follow the website and calendar so you can keep up what is going on. (And encourage your Angel to follow the website, even if it is so GenX). Check out the parent involvement tab.

The team relies on parent volunteers for an amazing season of activities. 

UNIFORMS. Parents assist coaches in sorting and distributing uniforms at the beginning of the season and collecting, washing, and putting away uniforms at the end of the season. If you can help, contact Sara at sara.struckman@gmail.com.

PHOTOS. Can you help collect and manage team photos from the meet each season? You can also upload your photos, view, and download at the team’s Memento site.

TENT TRANSPORT. The team needs help transporting the tent from meet to meet. Sign up to help with TENT TRANSPORT here.

MERCH SALES. Team merch is available and typically sold at the Season Kick-off Potluck and the End-of-Season Banquet. If you’d like to be involved in ordering and managing merch, contact Sara at sara.struckman@gmail.com.

RESTAURANT FUNDRAISERS. Parents schedule restaurant fundraisers for the team and promote the events on the website, Facebook, and through email reminders. Typically, the team hosts a restaurant fundraiser after the City meet. If you are interested in helping out, contact Kate at kshiroff@gmail.com.

END-OF-SEASON BANQUET. Typically parents of senior runners organize the banquet, but it’s open for anyone to help. This includes setting a date, securing a venue, organizing volunteers, collecting items for a silent auction, decorating, etc. If you’d like to help, contact Shane at shane_oboyle@yahoo.com.


Questions about volunteering? Contact Sara at sara.struckman@gmail.com.

Important Dates as We Start the Official Cross Country Season

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Monday, August 11th: Start of official practice. Registration must be completed including uploading a recent physical exam. Links to registration platform and the physical exam form that must be used for all exam after July 1st are on the website. We meet Monday – Friday at 4pm on City Park Sports Fields immediately north of Thatcher Fountain at the end of Esplanade. See map below. Practice generally ends near 6pm.

Thursday, August 14th: 2-mile Time Trial in City Park. We will meet to warm-up at 4pm at our usual practice spot. Boys will start around 4:45pm. Girls will start around 4:50pm. We need parent, sibling and alumni volunteers for course monitors and finish line management. Volunteers, please check-in with coaches by 4:30pm. No experience necessary!

Monday, August 18th: Spike Night at Runners Roost at 1685 S. Colorado Blvd. 6pm – 8pm. Discounts on shoes and other running gear for athletes, friends and families. A percentage of sales will support Denver East Cross Country.

Thursday, August 21st: Team Potluck and Season Kickoff Meeting. This is the potluck for athletes and their parents/guardians to get important information regarding the season from the coaches. 6pm in the Commons at Denver East High School.

Saturday, August 23rd: First meet of the season at the Washington Park Invitational. This will be our chance to preview the course which will host our league meet at the end of the season! Top time-trial runners will compete in varsity 5000m race and all others will compete in Open 3000m race.

Follow the website for information on volunteer opportunities, meet details, restaurant night fundraisers, Saturday practices, updates to practice plans, athlete potlucks, and much, much more. Follow the calendar on the website for details of events.

Celebration of Craig Springer

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Last week we lost a member of our Denver East Cross Country family. Information on celebrating the life of Craig Springer, father of senior/captain Isaiah Springer and loyal supporter/volunteer for East XC, is below. Please reach out to your coaches on how we can support Isaiah, his mother Sarah, and sister Isabelle. Thanks.

August 4th-10th Summer Training: Now at 4:00 p.m.!

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4:00 p.m. Practice: Freshmen have Freshmen Academy this week, and some teachers are back to teaching, so this week we will offer practice at 4:00 p.m. in our normal spot in City Park near the field by the Thatcher Fountain.

How to Prepare for Running in the Heat: Starting at 4:00 will also allow us to start acclimating to the warmer weather, which like it or not, we will be racing in for a good chunk of the season. The following are some practical ways to prepare for running in the heat:

  • Show up hydrated! Drink water plentifully throughout the day. (If you don’t start hydrating till practice, it’s too late). Some athletes like using electrolytes like Nuun tablets to prepare for running in the heat. Gatorade right before a run may lead to stomach pain, so avoid anything that sugary.
  • Dress Lightly: Shorts, t-shirts, and tank tops of lightweight and breathable materials are best. Don’t wear sweatpants and sweatshirts!
  • Bring Plenty of Ice Water: You want to make sure you have plenty of water to drink and also have ice to cool your body with.

Heat exhaustion is real, and we as coaches will be adjusting training and routes this week to account for acclimating to the heat. Make sure to do your part to avoid heat exhaustion by following the steps above!

Training Plan:

(Level 1: First year of high school running. Level 2: Second year of high school running. Level 3: Third year of high school running. Level 4: Fourth year of high school running. Adjustments will be made for individual athletes based on injury history as well).

Monday: (Field Workout. Bring racing flats if you have them)
10-15 minute warmup

Level 4: 5-7x 1k at threshold. 2 mins walking rest (hydrate/ get in shade). 4×30 on, 90 walk.
Level 3: 4-6x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.
Level 2: 3-5x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.
Level 1: 2-4x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.

10 minute cooldown in shade.

Tuesday: (Bring spikes! 17th)
“Jumpies”

Level 4: 45 + 6×20 second strides (spiked up)
Level 3: 40 + 6x 20 second strides (spiked up)
Level 2: 35 + 6x 20 second strides (spiked up)
Level 1: 25-30 + 6×20 second strides (spiked up)

Wednesday: (Towards Cheesman)

Level 4: 60 mins + 8 barefoot strides
Level 3: 50 mins + 8 barefoot strides
Level 2: 40-45+ 8 barefoot strides
Level 1: 25-35 + 6-8 barefoot strides

Thursday: (Likely in field again on account of heat. Bring racing flats).

10-15 minute warmup

3-2-1 fartlek w/ 1 min jog recovery. (Threshold effort. Shorter reps will likely be faster. Get stronger as you go). 2 minute water break between sets (jog to the water, start next set once it has been 2 minutes).
5-8 minute rest.
4×30 on, 1 min jog.

Level 4: 3-4 sets
Level 3: 3-4 sets
Level 2: 2-3 sets
Level 1: 2-2.5 sets.

10 min cooldown.

Friday: (Manual)

“Jumpies”

4-8x 8 second hill sprints

Level 4: 40-45 minutes
Level 3: 35-40 minutes
Level 2: 30-35 minutes
Level 1: 20-30 minutes

Saturday: Long run

For those who have already reached their max:
Level 4: 85 minutes
Level 3: 75 minutes
Level 2: 65 minutes
Level 1: 55 minutes

(For those still building up to their max)

+5 minutes of longest run of the summer.

4 strides.

Sunday: Level 4: Off day or 30 mins recovery
Level 3: Off
Level 2: Off
Level 1: Off

The season is so close, and this team is looking ready! Go Angels!

Saturday Long Run and 4:00 Practice Next Week

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We will meet in the East student lot at 7:00 a.m. and head down to the Highline Canal Trail for a progression long run tomorrow morning! We would love to see as many runners as possible there!

You will run five minutes more than your longest run of the summer with a progression element in the second half. Each level should not go above the following distances (or more than five minutes longer than their longest of the summer):

Level 4: 90 minutes (45 easy, 30 medium, 15 “extra medium”

Level 3: 80 minutes (40 easy, 25 medium, 15 “extra medium”

Level 2: 70 minutes (35 easy, 20 medium, 15 “extra medium”

Level 1: 60 minutes (30 easy, 20 medium, 10 “extra medium”

You can follow a similar progression for whatever amount of minutes you are running.

Reminder: Next week we will begin 4:00 p.m. practices in our normal spot near the Thatcher Fountain in City Park. Stay hydrated!

Go Angels!