Posted on Announcement, Notes from the Coach

Note to the distance team

Hey Runners!!  As you are painfully aware, the spring sports seasons have been canceled. I wanted to let you know all the coaches miss you and wish we could all be running together! Until we can do that, I want give you some updates and information about the upcoming cross country season—as far as we know, the fall season will happen, though it may be somewhat different than we are used to.  We need to make sure that we use this time to be getting in shape—while being safe and socially distanced.  While we have the potential to be really good next season, the work needs to be done this summer.  I am working on building our meet schedule, and we will be sending out recommended workouts and training plans soon.  Please be watching for upcoming virtual meetings or hangouts or races or other ways for us to stay connected until we are able to all get together!

 

If you are a rising senior and interested in being a captain next season, please send me (steven_kohuth@dpsk12.org) an explanation of why you would like to be a captain and what would make you a good one.

 

Please keep an eye on the cross country website for updates—the training schedule will be up very soon and we’ll be updating every week or so. Get out and run with your dog or your parents or your siblings and be safe and stay healthy and hopefully we’ll all be running together soon!

Coach Kohuth and the XC Coaches

 

 

Posted on Announcement, Notes from the Coach

CHSAA Cancels Spring Sports Season

East Track Family,

Again, I hope everyone and their families are staying safe and taking care of one another during this time.
In a statement this morning our CHSAA commissioner officially cancelled Colorado’s 2020 Spring Sports Season. Statement can be found here: https://chsaanow.com/2020-04-21/spring-2020-season-cancelled-due-to-on-going-covid-19-pandemic/.
Obviously this was an outcome we were expecting while still hoping it was one we would be able to avoid. While, we did not get to fulfill the season as we had planned or hoped I am still very grateful to be a part of this program with you all. On behalf of myself and our coaching staff, we want to say thank you, to all the student-athletes that were already at practice and committed to being a part of our program this season, and to the numerous parents who had already agreed to help volunteer as well. I think we should all be very excited about where this program can and will go in the future! Thank you all so much.
As for our seniors: this is a group that I was very much looking forward to seeing compete, and also to spend some time with this year.  This is a special group of kids and I cannot wait to see what they go on to do as adults. Parents – we are trying to get something together to honor our Seniors, if you could send any pictures or awards/accomplishments from over the years in an email to me that would be great.
Also, keep an eye out for updates regarding hopeful summer training and competition. As well as the plans and training for the upcoming Cross Country season in the fall, here is their website as well: https://easthighxc.com/.
Like I said before there are a lot of helpful hands in our East Community so please do not hesitate to reach out to myself or Coach Kohuth with anything you might need during these times.
Thank you!
Coach Tasker
720.648.8943
Posted on Announcement, Notes from the Coach

Announcement from Coach Tasker

East Track Family,

First and foremost I hope that you and your families are staying safe and taking care of one another.
Secondly, I wanted to provide everyone with a quick update on information we are getting from CHSAA.  At this time, CHSAA has technically maintained the April 30th restart date for Spring Sports. However, they have made it clear that they want to be realistic in that they do anticipate that date being extended, most likely through the season. This is from CHSAA, “We don’t want to give false hope. Resuming spring activities and athletics statewide due to safety concerns does not appear promising.”  They have also not permitted any “voluntary team workouts,” so please avoid getting together with teammates or anyone else to workout. In the effort to not give you all any false or misguided information, we will be operating off of CHSAA’s current guidance in that we won’t officially cancel our season until they do, but with the understanding that any hope for competition this spring is not likely.
The final piece of information I wanted to share is that they will not be holding any CHSAA sanctioned events during the summer, so should they move to cancel the season that will be it. That being said, Track & Field competitions exist in the summer, every summer, and myself along with our coaching staff will be working to ensure that our athletes get the chance to compete in these meets as well as try and host a couple on our own, even if it can’t be under the East High name. These are sanctioned meets so the times/marks would be official and count towards college recruitment. Obviously, more will need to unfold before we know how/if summer track meets are even going to be an option, but should the stay at home request be lifting in time, I think it would be best to shift our focus to summer competition at this point.  With that said, we are going to do our best to draw up some circuits and strength activities you can do at home.
Lastly, I will keep you all updated here with any new developments I come across, but in the meantime please do not hesitate to reach out to me with any needs or questions you might have. If parents or athletes need help with the college recruitment process, advice on home workouts, or just need someone to chat with, my phone number is below and you can text or call me at anytime. I know this is a strange and tough time, but this team is a community, as is being an East Angel as a whole – if you need anything at all there are a lot of people and resources available to us.
Thank you!
Coach Tasker
720.648.8943
Posted on Uncategorized

Distance Workouts for the week of 4/6-4/12

Distance Workouts 4/6 – 4/12 Distancing Workouts 4:6 to 4:12

 

Monday 50 minutes maintenance run. (40 minutes JV)
Tuesday 15 minute warm-up.  6 x 400m at 800m race pace. Full recovery (whatever you need, probably 4-5 minutes). 15 minute warm-down.
Wednesday 50 minutes maintenance run. (40 minutes JV)
Thursday 50 minutes maintenance run. (40 minutes JV) plus 10 x 100m uphill
Friday 15 minutes maintenance.

4 x 5 minutes tempo running 3rd minute of each tempo at 5K race pace (so 2min tempo, 1 min fast, 2min tempo), 5 minutes easy running between each interval. 10 minute warmdown
Saturday 75 minute run
Sunday rest

 

  • Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field. 
  • Hang in there! We know it is hard to stay motivated with no races in the immediate horizon and the likely cancellation of the season. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. All training is cumulative – training done now will help you in future seasons. We miss you.
Posted on Uncategorized

Sprint workout for the week of 3/30

Click here for a PDF of this week’s sprint workouts: Sprints workout 3:30

Monday:

Warmup

Short sprints: 90% speed

200m x 5

3-4 min rest between

Long Sprints: 90% speed

200m x 7

4-5 min rest between

Abs:

Suitcases x20

Russian twists x40

Leg raises x10

Bicycles x40

V – Sits x10

Planks: 30 sec each side, 45 middle

if track not accessible, estimate distances

 

Tuesday ( recovery) 

30 min easy run

60 min walk

30 min stationary bike

30-45 min yoga

Wednesday: Hills/Stairs

If possible find access to hill or a long set of stairs to do the following workout:

6 times up with jog down

3-5 min break

6 times up with jog down

3-5 min break

6 times up with jog down

focus on good knee drive, toes up, big arms

Abs:

Suitcases x20

Russian twists x40

Leg raises x10

Bicycles x40

V – Sits x10

Planks: 30 sec each side, 45 middle

Thursday (recovery)

30 min easy run

60 min walk

30 min stationary bike

30-45 min yoga

Friday/weekend: circuit 

Set 1:  Do this set 3 times before set 2

High Knee Lunge x20 (10 each leg)

10 suitcases (abs)

30 Russian Twists (abs)

Backward Lunges x20 (10 each leg)

5 V-sits (abs)

30 Bicycles (abs)

Set 2: Do this set 5 times

Tempo 100m at 70% pace (estimate distance)

20 regular squats

10 suitcases

30 Russian Twists

Tempo back 100m at 70%

20 single leg squats (10 each leg)

5 V-sits

30 Bicycles

Finish with planks: 2 sets – 30 sec each side, 45 sec front

Posted on Uncategorized

Distance Workouts for the week of 3/30

Click here for PDF of this week’s distance workouts: Distance Workouts 3-30 

Distance Workouts 3/30 – 4/5

Monday

15 minute warm-up.
2 sets of 200m, 400m, 600m, 400m, 200m with 2 minutes rest between intervals and 6 minutes between sets. Intervals are run at 1600m race pace.
15 minute warm-down.

Tuesday

50 minutes maintenance run. (40 minutes JV)

Wednesday

15 minute warm-up
2 x 1600m 5K race pace. 6 minutes rest after each 1600m. Varsity finish with 6 x 200m sprint with full recovery (whatever you need to sprint the next 200m).
15 minute warm-down

Thursday

50 minutes maintenance run. (40 minutes JV)

Friday

15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance (15 minutes for JV)

Saturday

80 minute run

Sunday

rest
  • ●  Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.
  • ●  Hang in there! We know it is hard to stay motivated with no races in the immediate horizon. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. We miss you.