Meet in the East student lot at 8:00 a.m. tomorrow (Saturday) morning, where we will carpool down to Heritage High School, site of the famous Liberty Bell Invitational (our race next Saturday!) We will complete a long run while scouting the course and continuing onto the Highline Canal Trail.

Oh, and did we mention that Coach Andrew is bringing nearly 200 popsicles?! If you are free, we’d love for you to join us!

If any parents are willing to help drive, join us in the student lot in case we need more drivers!

Saturday’s Workout:

Those who raced at Thornton:

Recovery long run:

Level 4: 75-80 minutes

Level 3: 65-70 minutes

Level 2: 55-60 minutes

Level 1: 45-50 minutes (or if you haven’t run this long before, just run an equal distance to your longest run so far this season/summer).

Those who did NOT race at Thornton:

Progression Long Run ((About 20-30 seconds per mile faster for each step taken)

Level 4: 80-90 minutes (40/45 easy, 25/30 medium, 15 extra medium).

Level 3: 70-80 minutes (35-40 easy, 20-25 medium, 15 extra medium).

Level 2: 60-70 minutes (30-35 easy, 20 medium, 10-15 extra medium).

Level 1: 50-60 minutes (25-30 easy, 15-20 medium, 10 extra medium.

AMAZING job to all of our athletes who competed tonight! Too many PR’s to count! And a HUGE shoutout to all of our athletes and parents who weren’t racing but came to support! We love Angel Nation!

Thursday Practice Information:

For those varsity and near varsity athletes NOT racing at Thornton, please meet at 3:15 on Thursday at the track. Athletes will be carpooling to the Lowry Sports Complex to complete a hill workout on some steeper hills than we have around East.

For those who ARE racing at Thornton, meet near the Thatcher Fountain at our normal 4:00 p.m. practice time for a pre-meet run.

Potluck Information:

After practice Thursday, athletes are encouraged to attend this week’s potluck at the Nussbaum house! 1730 Albion St is the address. Bring food and join the fun!

Freshmen: Main dishes

Sophomores: Sides

Juniors: Desserts

Seniors: Drinks

Tentative Varsity for Thornton:

Girls:

Fiona Jeong

Tessa Fe Morris

Norah Dysart

Charlotte Clark

Ainslie Mohr

Lola Kinsella

Grey Jenson

Emma Maldonado

Abby Forsberg

Imogen Nemitz

Alternates: (Be ready to run varsity in case one of the above runners cannot run)

Rachel Jackson

Helen Love

Emmalou Weidmann

Clementine Wolpert

Boys:

Liam Gerber

Noah Erwin

Finley Knight (check in with Coach Kohuth)

Abraham Morginsky (Check in with Coach Kohuth)

Luke Rasquinha

Elias Striker

Evan Mucharsky-O’Boyle

Zach Smiles

Alexi Mays

Alternates: (Be ready to run varsity in case one of the above runners cannot run)

Synscere Garcia

Tyce Weber

Micah Gallantz

Brady Cooper

Please reach out to the coaches if you have any questions or concerns! Go Angels!

Please join us at Parent Happy Hour tonight, September 3 at 6:30pm. Meet other parents, ask questions about the season, learn more about volunteer opportunities (including organizing the team banquet). The O-Boyle-Mucharsky family is hosting at 1726 Krameria Street. Please bring a drink or dessert to share.