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!

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!

Another incredible week of training is in the books, and we just keep stacking good week after good week! We are now just two weeks from the official start of the season, so if you are in town, we would love to see you at practice each day if you can make it!

We will again offer practice Monday-Friday at City Park near the Thatcher Statue at 8:00 a.m., and on Saturday, we will meet at 7:00 a.m. in the East student lot to head down to the Highline Canal Trail for a progression long run. (This will be like a workout, so having teammates to run with will be extremely beneficial!)

Ferritin Testing: Here’s your weekly reminder to get your ferritin levels checked at your doctor or at a lab site such as Ulta Labs. Talk to your coaches if your levels are below 50!

Training Schedule:

(Level 1: First year of high school running, Level 2: 2nd year of high school running, Level 3: Third year of high school running. Level 4: 4th year of high school running).

Monday: 15-20 minute warmup.

Level 2-4 10×40 second hills w/ jog back R in 1:40
Level 1: 8-10×40 second hills w/ jog back R in 1:40

Pace: Start at 10k effort, then try to make it a little farther up the hill each time.

Cooldown: 10-15 for levels 3-4.
5-10 for levels 1-2.

Strength Training

Tuesday: (17th Ave).
“Jumpies”

Level 4: 40-50 minutes + 5x 7-7-7s/speed zones w/ full rest. (7 seconds building up, 7 seconds sprinting, 7 seconds decelerating).
Level 3: 35-45 minutes +5x 7-7-7s
Level 2: 30-40 minutes +5x 7-7-7s
Level 1: 25-30 minutes +5x 7-7-7s

Wednesday: (Towards Cheesman)
(Bring spikes)
Level 4: 55-60 + 8 Strides
Level 3: 50-55+ 8 strides
Level 2: 40-45 +8 strides
Level 1: 25-35 + 8 strides

Thursday: 10-15 minute warmup to Cheesman.

Level 4: 20-25 min split Threshold: 4-5x 5 on w/ 2 min jog + 4×30 on/1 off (55 total)
Level 3: 20 min split Threshold: 4x 5 on w/ 2 min jog + 4×30 on/1 off (45-50 total)
Level 2: 3-4x 5 on, 2 min jog + 4×30 on/1 off (40-45 total)
Level 1: 2-3x 5 on, 2 jog. + 4×30 on/1 off (35ish total).

Cooldown back to City Park.

Strength Training

Friday: Manuel Route
“Jumpies”

4-8x 10 second hill sprints.

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

Saturday: Long run at Highline Canal

Level 4: 90 minute progression long run (45 easy, 30 medium, 15 extra medium). Stay controlled!
Level 3: 80 minute progression long run (40 easy, 25 medium, 15 extra medium).
Level 2: 70 minute progression long run (35 easy, 25 medium, 10 extra medium).
Level 1: 60 minute long run with possible progression. (30 easy, 20 medium, 10 extra medium).

(OR if you aren’t at these max levels yet, +5 minutes of your longest run of the summer with a progression in the second half).

Sunday: Level 4: Off day or 30 minutes easy.
Level 3: Off
Level 2: Off
Level 1: Off

Go Angels!

(Below: Angel runners last week learning mental skills from former professional runner, Katie Follett!)

We will once again offer practice Monday through Saturday this week, with Monday-Friday in City Park and Saturday at a sight to be determined. We only have three weeks till official practices begin, so if you haven’t been attending practice, we highly encourage you to start doing so!

Thursday, we will be joined by former professional distance runner Katie Follett (formerly Katie Mackey), who will be talking about the mental performance coaching services she offers! Katie was a standout athlete at both the collegiate and professional level, and we are so excited to have her! Here are a few of her personal bests:

800m 2:01.2 (Portland 2015)

1500m 4:03.8 (Prefontaine DL 2015)

Mile 4:23 (5th Ave Mile 2016) 

3000m 8:43.1 (NYRR Millrose 2018)

5000m 15:04.7 (Payton Jordan 2014)

Training Plan This Week: (Level 1 = 1st year of high school running, Level 2 = 2nd year of high school running, Level 3= 3rd year of high school running, Level 4 = 4th year of high school running). (This will also be based off training experience and injury history).

Monday: (Mile High Loop)

10-15 minute warmup
(Regroup on jog)
Level 4: 6x 3:30 @ Threshold with 75 second jog. 3 mins rest, 6×20 seconds on w/ 60 second recovery jog. (50-55 mins total)
Level 3: 4-5x 3:30 @ threshold, 75 second jog. 3 mins rest. 6×20 seconds on w/ 60 second recovery jog. (45-50 mins total)
Level 2: 3-5x 3:30 @ threshold, 75 second jog. 3 mins rest. 5×20 seconds on w/ 60 second recovery jog. (40 mins total)
Level 1: 3-4x 3:30 @ threshold, 75 second jog. 3 mins rest. 4-5×20 seconds on w/ 60 second recovery jog. (30-35 mins total)

5-10 min cooldown.

Strength Training

Tuesday: (Towards Manuel: 23rd to High to 26th?)
“Jumpies”
4-8x 10 second hill sprints.

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

Wednesday: (Towards Cheesman) (Bring Spikes)
Level 4: 55 mins + 5 x 25 second strides (in spikes)
Level 3: 45-50 + 5×25 second strides (in spikes)
Level 2: 40-45 + 5×25 second strides (in spikes)
Level 1: 30-35 + 5×25 second strides (in spikes)

Thursday: Katie Follett Talk

(Mile High Loop)

10-15 minute warmup
(Regroup on jog)
Level 4: 10-7-3 (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 on/90 walk (55 total)

Level 3: 10-7-(optional 3) (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 on (1600/800 effort)/(90 walk (45-50 total)

Level 2: 10-5- (optional 3) (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 (1600/800 effort) on/90 walk (35-45 total)

Level 1: 10- (optional 5). (Sub threshold to threshold effort) w/ 2 min Recovery jog (8 min walk) 4×30 on (1600/800 effort) /90 walk (30-35 total)

5-10 minute cooldown + Strength Training

Friday: (17th Ave)

“Jumpies”

Level 4: 45 mins + 7-8 barefoot strides
Level 3: 35-40 mins + 7-8 barefoot strides
Level 2: 30-35 mins + 7-8 barefoot strides
Level 1: 25-30 mins + 6 barefoot strides

Saturday: Long Run

Level 4: 85 + 4 20 second strides (or +5 of longest run of the summer)
Level 3: 70-75+ 4×20 second strides (or +5 of longest run of the summer)
Level 2: 60-70 + 4×20 second strides (or +5 of longest run of the summer)
Level 1: 45-60 + 4×20 second strides (or +5 of longest run of the summer)

Sunday: Level 4: Off day or 20-30 minutes easy.
Level 3: Off
Level 2: Off
Level 1: Off

Go Angels!

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!