Author Archives: easthighxc

Unknown's avatar

About easthighxc

Homepage of the Denver East High School Cross Country Team

Fall Sports Registration, Practice Times, and Challenging Weather

Posted on by

Fall Sports Registration: Register for cross country via the link below. Registration must be completed by August 12, our first day of official practice. You will upload your completed physical exam form directly to this registration. (No paper or emailed copies are accepted). You can log back in and add the physical exam later if needed.

https://account.students.arbitersports.com/signup

If you had a FAMILYID account last year to register for sports, you can scroll to the bottom of this page and click log in. You will search for Denver East and click on our school. Choose Cross Country and then the correct payment amount at the bottom.

If you attend a school that does not offer cross country and you will run for East, please fill out this “Students Without a Program” form.

Practice Times: Practice will move to 4:00pm, Monday – Friday, beginning August 5. There will be an additional, alternative morning practice option on days when the afternoon weather forecast is for very hot or stormy weather in the afternoons. Due to the current forecast, there will be a morning practice option this Monday, Tuesday, and Wednesday at 7:30am (August 5-7). Afternoon and morning practices will meet at City Park on the fields immediately north of the Thatcher Fountain, near the Esplanade entrance. Follow the website for announcements of additional morning practice options depending on the weather forecast.

Challenging Weather Plans:

Heat: Over the next two weeks, when the forecast afternoon temperature is over 90 degrees, we may offer an alternative, additional morning practice time for those who can take advantage of the cooler temperatures. Follow the website for announcements of morning practice options (see above). The regularly scheduled afternoon workout will be modified when the temperature is above 90 degrees.

Lightening: When there is lightening in the area (within 8 miles in the last 30 minutes), athletes will be moved indoors at East High School. Depending upon the timing of the lightening interruption and the storm forecast, practice will be delayed, modified, or cancelled. When practice is cancelled due to lightening, athletes will be given instructions on completing the workout on their own after the storm has passed or on treadmills at Carla Madison Recreation Center or other treadmills available to the athletes.

Air Quality: When the AQI is above 150, workouts will be modified or cancelled.

3 Weeks until the first cross country meet of the season!

Cross Country 2024 Is Coming!

Posted on by

Higher Altitude Camp is next week, official practices start in a little over three weeks, and our first race is in 5 weeks! It has been great to see how many athletes have been putting in the work this summer to have a great season.

Campers: We will see you on Tuesday at 7:45am in the East High School teachers’ parking lot. In preparation for camp, please read this article by Lauren Fleshman and review these videos: warm-up, and post-run work – lunges, core-X, SAM.

Practice Schedule: We will have our regularly scheduled practice at City Park on Monday, July 22. We will not have practice on Tuesday, July 23 or Thursday, July 25 while the team is at camp. We will resume our regular Monday, Tuesday, Thursday at 8am practice schedule the week of July 29.

Registration: The links for registration for fall 2024 sports at Denver East High School are not currently working. Online registration links should be available in a week or two and will be posted here. All athletes need to be registered and have a current physical exam to participate in official practices beginning August 12.

Meet Schedule: Our competition schedule has been updated and finalized. Please update your calendars.

Independence Day

Posted on by

You don’t have to run independently on July 4, but we will not have our regularly scheduled Thursday practice. Find a teammate and celebrate with a run. The training schedule is on FinalSurge. We will meet as a team on July 1 and July 2 as scheduled and then pick up our regular Monday, Tuesday, Thursday schedule the week of July 8. Follow the website for updates on weekend trail running plans.

Trail Run, Saturday June 29

Posted on by

We will have our second trail run of the summer this Saturday, June 29. We will meet at the Denver East student parking lot at 7am and caravan to the Waterton Canyon trailhead. All runners able to run at least 45 minutes are encouraged to join. Some runners may go as long as 75 minutes. Parents, family members and friends are encouraged to join (and drive if needed). Bring plenty of water, sunscreen and/or a hat, and a snack for after the run.

Trail Run, Saturday June 15

Posted on by

We will have our first trail run of the summer this Saturday, June 15th. We will leave from the East High student parking lot at 7am and drive to the Doudy Draw Trailhead in Boulder County. All runners able to run at least 45 minutes are encouraged to join. Some runners may go as long as 70 minutes. Parents, family members and friends are welcome to join (and help drive if needed). Bring plenty of water, sunscreen and/or hat, and a snack for after the run.

Summer Conditioning Begins June 10

Posted on by

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

Posted on by

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.

Distance practices for track

Posted on by

Weather permitting, Coach Kohuth and/or Coach Scudamore will lead volunteer practice for distance athletes at the track at 4pm on the following dates. All other workouts are posted on Final Surge. Please check with Coach Kohuth on days the track is covered with snow or the outside temperature is below 20 degrees:

Tue 1/9

Thu 1/11

Tue 1/16

Fri 1/9

Tue 1/23

Wed 1/24

Mon 1/29

Fri 2/2

Mon 2/5

Thu 2/8

Tue 2/13

Thu 2/15

Wed 2/21

Regular track practices begin Monday, February 26.

All future communications regarding the track season will be posted on the track website: easthightrack.org. Please follow.

The East High Angels Track and Field preseason meeting will be Tuesday, January 16, at 7pm in the East High Commons. All interested athletes and their parents/guardians are strongly encouraged to attend.  

Winter Conditioning for Distance Runners

Posted on by

Winter conditioning runs are posted on FinalSurge for student athletes planning to run 800m, 1600m, or 3200m on the track this spring. If you do not have a FinalSurge account, create an account on FinalSurge.com and email to Coach Kohuth (steven_kohuth@dpsk12.net) and send him the email address you used to create the account; he will then invite you to join the team so you have access to the Winter Conditioning workouts posted online.

Workouts posted on FinalSurge reflect the maximum distance an experienced varsity runner should run on a given day. Newer JV runners should only run 70% of the minutes posted, while younger varsity runners and experience JV runners should run 80-90% of the distance (minutes) posted. All runs should be followed by “strides” as posted in the schedule (generally 4-6 strides at race pace of 20-25 seconds). All athletes should maintain their core and range of motion routine following workouts.

Coach Kohuth and Coach Scudamore will start voluntary track practices for distance runners 1-2 days per week following the winter break – follow the TRACK website for updates on the schedule of preseason practices. Cross country runners planning to run track this spring should follow the track website: easthightrack.org. (Remember to subscribe to updates with the + sign on the bottom.)