Category Archives: / Training Update /

Check here throughout the season for updates on practice times, locations and planned workouts.

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!

JV team: What’s next after your season has ended?

Posted on by

After reading the recap about our league championship and all of the hard work you have put in this season, you might feel you are in great condition if not the best condition of your life and, for many of our JV runners, your season has suddenly ended.

We like runners to take a couple weeks off of running sometime between the end of cross country and the beginning of pre-season track. Here are some ideas to help you maintain your amazing conditioning level, and perhaps, bring it up a notch or so. 

  • Running club – If you enjoy running with friends and want to continue running after school, come to running club!  Running club will begin on Oct 26 (Thursday) and will meet on Tuesdays at 3:50 and Thursdays at 3:40pm.  Meet at the E.  See Sophie, Rae or Coach Kohuth if you have any questions. 
  • Run on your own, with a dog, friends, family etc…, enjoy your running time. Think about signing up for community 5Ks.  
  • If you feel like you need one more race and are willing to travel to Arizona in November, think about signing up for Nike Southwest Regionals.  Click here for more info:  
  • Pre-season track for distance will begin mid-January with Coaches Kohuth, Scudamore, St. Clair, Hess and Sanders.  Subscribe to the East Track and Field site to be notified when more information becomes available. https://easthightrack.org

Congratulations on a great season! 

GO ANGELS!!

Summer Running Camp Sign Up

Posted on by

The following information is for camp sign up. Deadline for sign up and all completed paperwork is June 15, 2023.

Dates: Wednesday, July 26 – Friday July 28, 2023

Cost is $225. If the trip is cost prohibitive for you, please contact Coach Kohuth at skohuth@dpsk12.net.

Sign up here:  2023 Summer Camp 

Fill out, notarize and return to ruthspano@aol.com the following forms by June 15, 2023:

Running Club Starts Tomorrow!

Posted on by

Hello East XC Athletes and parents,

Running Club starts tomorrow, Tuesday, November 29!  This is a great opportunity for runners to come together as a team, continue to foster the great relationships that were made over the cross country season, and stay fit for track.  Running Club will meet every Tuesday and Thursday after school at 3:00pm.  Hoping to see everyone there!  

Track & Field SESSION 8 CANCELLED

Posted on by

Due to the rising numbers of the COVID-19 Virus, Denver East has elected to not participate in Session 8, which was scheduled to begin next week and run through December 4th.  As of now only Session 8 is cancelled and we will re-evaluate for Session 9 after the Thanksgiving Holiday, which is currently scheduled to begin December 7th, fingers crossed. 

We will be posting workouts to be done on your own here on the website two or three times a week. 

Please don’t hesitate to reach out to me with any questions.  Have a wonderful Holiday break, and stay safe! 

—Michael Tasker Head Track & Field Coach

Guest Speakers: DU Sports Psychology Grad Students, Maria D’Ugo and Allodia Park

Posted on by

Guest Speakers

Join DU Sports Psychology Grad Students, Maria D’Ugo and Allodia Park for a Google Meet tonight at 6:15pm. Here is the meeting link:  Google meets link

 Maria and Allodia are in a program at DU that is designed to develop individuals in the sport, performing arts, health and fitness, and mental health fields who want to improve the performance and lives of the people they work with. This program focuses on the psychological factors that influence human performance while practicing assessment and intervention strategies that enhance an individual’s performance and personal growth.

All cohorts are welcome to attend this meeting.

Cohort 1

All cohort 1 runners will continue to train together this week.

Cohort 2

Cohort 2 runners are eligible to join the VRC.  Click here for more info: Virtual Running Club (Cohort 3)

Meet the virtual runners at the E at 4:00 on Mondays (today), Wednesdays and Fridays.

Cohort 3 (VRC) and Cohort 2

Please join the google meeting at 6:00pm tonight for a brief update before the guest speakers arrive. Google meets link

Posted on by

Hey Runners!!  Hopefully all of you are finding ways to get outside and enjoy the sunshine and get in some miles!  Please send pictures of yourself and your running buddies (human or other, following safety guidelines) so we can share them!  Please check the training plan on the website by clicking here xc summer training schedule 2020— and please keep a training log!  It is even more important than ever that you are keeping track of what your training!  Since we cannot be with you, we need to see logs so we know how to adjust your training.  We will have more information soon on how to share that with us.

Please stay tuned for some upcoming google chats—I was having some technical difficulties, but think I have it figured out.

If you are going to be a senior and would like to be a captain, please send me a letter explaining why and what would make you a good leader for this team.  I have received several already, and want to make sure I know who is interested.  Please make sure I have your letter no later than June 1.  You can send your letter to: steven_kohuth@dpsk12.org

Happy running thoughts until we talk soon!

Coach Kohuth