Many parts of City Park are closed off due to an event, so meet on the Esplanade across the street from City Park today!
Go Angels!
Category Archives: / Notes From Coach /
Registration for Fall Sports Opens July 15th
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)
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
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
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
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.
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
Practice Schedule June 30th-July 5th
Schedule: Practice will be Monday-Friday at 8 a.m., and we will have our long run Saturday morning at a site to be determined. Strength training at Carla Madison will take place Thursday after practice.
A Growing Team! We had our largest turnout of the summer on Monday with around 30 kids, and we’re excited to have even more people joining us as the summer continues! Coach Andrew attended a coaching clinic this past weekend in Kansas City, and the message from the best coaches and best programs in the country was simple: When a team consistently shows up together in the summer, they can do amazing things. Come join us as much as possible and share in the journey towards something special!
Thursday Breakfast Club! Come join us Thursday after practice and weight lifting at Maria Empanada on Colfax for team breakfast! Bring your own money and enjoy the fellowship of sharing a meal together!
Friday Fourth of July Themed Run! For anyone who is around on Friday, we will have a Fourth of July themed run! Wear your red, white and blue and enjoy Bomb Pops after practice!
Yoga Mats/Towels: All athletes are encouraged to bring a yoga mat or towel for post run work after each run, since the grass can get a little wet and muddy due to the City Park sprinkler system.
Training Schedule This Week:
Levels: (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: 4th year of high school running. However, some athletes are encouraged to work at a lower level than what is indicated if they are just getting back into running or if they have an injury history).
Monday: (Mile High Trail).
10-15 minute warmup for all.
3 min on (threshold), 1 min jog.
Group 4: 4-5 sets, 4-5x 20 second strides up hill @ mile effort. (45-50 total)
Group 3: 3-4 sets, 4-5x 20 second strides up hill at mile effort. (35-40 total)
Group 2: 3-4 sets, 4-5x 20 second strides up hill @ mile effort. (30-35 total)
Group 1: 2-3 sets, 4×20 second strides up hill @ mile effort. (25-30 total). (Some kids may just need a normal run. That’s ok).
Hard day post run and weights at Carla Madison.
Tuesday: (Montview) Jumpies
4-7x 10 second hill sprints.
Maintenance run towards Montview
Group 4: 45 mins.
Group 3: 35-40 mins.
Group 2: 30-35 mins.
Group 1: 25-30 mins.
Easy day post run.
Wednesday: Towards Cheesman. (Bring spikes!)
Group 4: 45-55 minute “medium long” run. 5×20 seconds in spikes
Group 3: 35-45 “medium long” run. 5×20 seconds in spikes.
Group 2: 30-40, 5×20 seconds in spikes.
Group 1: 20-30 mins, 5×20 seconds in spikes.
Easy day post run.
Thursday: 15-20 minute warmup (Go reverse Mile High, end at Golf course hill)
8×40 second hills @ City Park Golf Course with jog back recovery (Goal pace: Make it a little farther up the hill each time). Jog recovery in 1:40ish.
Group 4: 45 minutes total running
Group 3: 35-40 minutes total
Group 2: 30-35 minutes total
Group 1: 30 minutes total.
Hard post run and weights at Carla Madison
Friday: Jumpies (17th)
Group 4: 45 mins
Group 3: 35-40 mins
Group 2: 30-35 mins
Group 1: 20-25 mins
4x speed zones on Mile High Trail near MLK statue.
Easy Post Run
Saturday: Long Run
(All: Longest run of the summer +5-10 mins).
4 strides. Easy post run.
Go Angels!
“Good things come slow, especially in distance running.” -Legendary Oregon coach and runner Bill Dellinger, who passed away last week.
Saturday, June 28th Long Run @ Three Pond Park
On Saturday, June 28th, Coach Hess will meet athletes at 7:30 a.m. in the East student lot where we will then carpool to Three Pond Park along the Highline Canal Trail for a long run (your longest run of the summer plus 5-10 minutes). Come run on a beautiful trail and take in the gorgeous homes in Cherry Hills Village! Athletes who can drive and parents who can help transport kids will be needed!
Awesome job this week, everyone! Our TEAM keeps growing, and we hope it will continue to grow! The hard work WILL pay off for those who keep showing up consistently. Summer miles bring autumn smiles! Go Angels!
And now, a picture from last week’s long run, courtesy of senior Isaiah Springer…
Practice June 23rd- June 29th
We’ve had a great turnout so far this summer, and we’re looking forward to having even more people together in the coming weeks! It’s pretty simple: The more you show up, the better you’ll become. So proud of all of you who have already been putting in the work! At this point, all grade levels are welcome at all practices (though we may encourage freshmen to take a day off on Wednesdays).
Practice will continue at 8:00 a.m. near the Thatcher statue in City Park this week Monday-Friday. Stay tuned for a Saturday practice plan.
Ferritin Testing: We highly encourage all of our athletes to have their ferritin levels checked as soon as possible. Low ferritin levels are more common than you’d realize, and low ferritin levels can lead to low energy levels, underperformance, poor recovery, and increased injury risk. Levels below 50 have been known to negatively affect performance. Here is a slideshow to help you educate yourself on the effects of ferritin on runners and possible ways to increase ferritin levels.
Testing can be done at your doctor’s office, or it can be done at places like Ulta Labs. Now is the best time to get tested, because if you/your child is low, they have time to increase their levels before the official start of the season. Reach out to the coaches if you have any questions!
Training Plan for this week:
Group 4= 4th year of high school running with no injury history, Group 3 = 3rd year of high school running with no injury history, Group 2 = 2nd year of high school running with no injury history, Group 1 = First year of high school running.
If you have an injury history or are just now starting to train, we will start you off at a lower group than what is indicated above. These are general guidelines, but we will always try to individualize training for what is best for each athlete.
Monday: All on Mile High Loop
10-15 minute warmup
Group 4: 10-15x 1 min at threshold, 1 min jog (Regroup on jog between each). 45-50 total volume.
Group 3: 10x 1 min at threshold, 1 min jog. 35-40 total volume.
Group 1&2: 5-10 by 1 min at threshold, 1 min jog. Group 2: 30-35 total volume. Group 1: 30 total volume.
All end with 4×30 seconds “on,” 1 min jog.
Strength Training @ Carla Madison after.
Tuesday: Jumpies
(Route towards Manuel?)
Group 4: 45-50 + 6x 10 second hill sprints.
Group 3: 35 + 6x 10 second hill sprints.
Group 2: 30 + 6×10 second hill sprints
Group 1: 20-25 + 5-6x 10 second hill sprints
Wednesday: (South)
Group 4: 40-45 + 4×20 second strides (Wear spikes)
Group 3: 30-35+ 4×20 second strides (Wear spikes)
Group 2: 25-30 + 4×20 second strides (Wear spikes)
Group 1: 20-25+ 4×20 second strides (Wear spikes)
Thursday: Kenyan Diagonals on meadow. (Only for those who are ready).
All: 10-15 minute warmup with final 2 minutes of warmup at threshold.
Group 4: Up to 15 mins
Group 3: 10-15 mins
Group 2: 5-10 mins
Group 1: 5-10 mins
Cooldown: Whatever it takes to get to final volume:
Group 4: 45-50 total for the day
Group 3: 35ish total for the day
Group 2: 30-35 total for the day
Group 1: 25-30 total for the day
Strength Training @ Carla Madison after
Friday: Jumpies
(Senior’s choice. Go together)
Group 4: 40 + 5-6×20 second Zoo/Lake hills
Group 3: 30-35 + 5-6×20 Zoo/Lake hills
Group 2: 25-30 + 5-6×20 Zoo/Lake hills
Group 1: 20 + 5-6x 20 Zoo/Lake hills
Saturday: Long run
Group 4: Plus 5 minutes of longest run of summer) + 4 Strides
Group 3: +5-10 minutes of longest run of summer +4 strides
Group 2: +5-10 minutes of longest run of summer + 4 strides
Group 1: 30-40 mins +4 strides
Go Angels!
Saturday Run, Physical Exams, Camp, Countdown to Season
We will meet on Saturday, June 21st in the Student Parking Lot at East at 7am and carpool to deKoevend Park to run on the Highline Canal Trail. This is about the best shade we can find for a very hot day. It is also the site of our second meet of the season. Bring water and a snack for afterwards. Parent drivers/runners welcome and needed.
Everyone will need a physical exam prior to the first day of practice. Athletes must use this new CHSAA form (per CHSAA and DPS): CHSAA physical exam.
We have one opening for a girl to join us at our high altitude camp July 15-17. Sign-up link on this website.
8 weeks until team Time Trial. 9 weeks until our first race!
Beat the Heat Saturday Run
We will meet at City Park on Saturday, June 14th, at our usual spot at 7:30am.
Denver East High XC 