Two weeks to go! Over the next two weeks we will be changing gears once again as we allow our athletes to peak for our last two races of the season. This doesn't mean easy running or a lot less running, just different types of workouts that miss some tempo running and speed running. These Hawks have come so far this season, its time to finish it off with a couple great races. Who Flys? We Do!

Week 17 - (May 20 - May 26)

Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, G/B - 15 min)
Black/Grey: 2 x 10 min tempo, 6 x 200
White/Yellow: 2 x 8 min tempo, 4 x 200

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
Marshall Hills
1 x 2 loops
1 x 1.5 loop
2 x hill sprint

Saturday
All Groups: Rest Day (other sports ok)

Sunday
Easy Run in Prep for Race on Monday
Yellow/White: 2 miles
Grey/Black: 3 miles
NO EXCUSES 5k Tomorrow!

Week have 3 weeks left in our season and often times this is when we love focus. We have about 10 more days of tough workouts and then we will focus on final prep for our last two races (No Excuses 5k on May 27 and Golden West Invite on June 1). Parents, please chat with your kids about coming to practice ready to work and more importantly ready to be mentally focused on Hawks practice. These kids have come so far, we want to see them round out the end of the season with some stellar performances.

Week 16 - (May 13 - May 19)

Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, G/B - 15 min)
Black: 1k, 2 x 600, 2 x 400, 2 x 200
Grey: 1k, 600, 2 x 400, 2 x 200
White: 1k, 600, 400, 2 x 200
Yellow: 800, 600, 400, 2 x 200

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
Marshall Hills
Grab Bag Tempos + Hill Sprints

Saturday
All Groups: Rest Day (other sports ok)

Sunday
Long Run
Yellow: 3 miles
White: 3 - 4 miles
Grey: 4 - 5 miles
Black: 5-6 miles

There are no words for how proud of our Hawks we are today. This weekend took us to Chico for a small youth only meet put on by the Chico Striders (Thank You Striders!). The day was full of personal best performances, amazing team camaraderie and exploring new events.

1600 Meter
12 and over
Caleb - 5:43.32 - 6 sec PR, 1st Place (First Ever Track Win)
Dylan - 5:52.53 - 23 sec PR
Matthew - 5:52.64 - 7 sec PR
Justin - 6:25.87 - 18 sec PR
Nathan - 6:38.29 - 6 sec PR
Myles - 7:12.53 - First 1600 Ever
11 and under
​Sully - 6:20.22 - 2nd Place - First 1600 Ever
Sam - 6:20.64 - 18 sec PR
Marina - 6:20.69 -  19 sec PR (1st Girl)
Preslie - 6:25.42 - 28 sec PR (2nd Girl)
Adeleine - 6:37.92 - 25 sec PR
Cohen - 6:56 - 10 sec PR
Bode - 7:10.42 - 29 sec PR
Madeline - 7:15.59 - 19 sec PR

400 Meter (all athletes first competition 400)
Boys 
Spencer - 1:17
Sully - 1:19.10
Nathan - 1:20.24
Luke N. - 1:20.43
Sam - 1:20.71
Cohen - 1:32.96
Bode - 1:35.09
Girls
Marina - 1:19.32
Preslie - 1:22.87
Adeleine - 1:27.16
Brooklyn - 1:27.33
Madeline - 1:34.49
Sonia - 1:35.49
Raegan - 1:38.05

100 Meters (all athletes first ever competition 100)
Boys
Myles - 15.70
Nathan - 16.28
Luke N. - 16.52
Spencer - 16.63
Sam - 16.88
Matthew - 17.09
Killian - 17.90
Cohen - 19.05
Travis - 27.94
Girls
Madeline - 17.58
Brooklyn - 17.92
Sonia - 19.21
Raegan - 22.27

800 Meters
Boys
Caleb - 2:43.45
Dylan - 2:44.35
Matthew - 2:49.75 - 1 sec PR
Justin - 2:57.71
Sully - 3:00.49 - First 800 Ever
Luke N. - 3:01.76
Spencer - 3:09.66
Sam - 3:13.47
Nathan - 3:18.10
Cohen - 3:29.62
Bode - 3:32.95 - 2 sec PR
Myles - 3:35.50
Girls
Marina - 3:06.90
Adeleine - 3:07.30 - 20 sec PR
Preslie - 3:10.90 - 5 sec PR
Brooklyn - 3:34.80
Madeline - 3:35.00
Sonia - 3:37.80
Raegan - 3:45.20 - 3 sec PR

NOTES:
Amazing performances with 100% of our team participating in the 4 x 400 meters (results were not posted). Also, our kids had a great time participating in the Long Jump.

This week marks 4 weeks left in our season. We have two track meets and one road race left. Our goals will be to have great performances at the No Excuses 5k and the Golden West Invite.

Bigger than that, our hope is the kids have found a love for a new sport and built the foundation and interest to return for cross country in the fall. Over the final 4 weeks we need to stay focused on consistently making practices and continuing believing in ourselves and our teammates!

Week 15 - (May 6 - May 12)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, G/B - 15 min)
Black: 7 x 400, Rest = 90 seconds
Grey: 6 x 400, Rest = 90 seconds
White: 5 x 400, Rest = 90 seconds
Yellow: 4 x 400, Rest = 90 seconds
Relay Practice at the End

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
Easy Run + 6 Strides
Black/Grey: 3 miles
White/Yellow: 2 miles

Saturday
Chico Fast Five Track Meet
Click here for details > >

Sunday - NO PRACTICE SUNDAY
Long Run
Yellow: 2 - 3 miles
White: 3 - 4 miles
Grey: 4 - 5 miles
Black: 5-6 miles

This week we will continue our focus on locking into the appropriate training paces. We learned a lot from last Tuesdays workout so please focus on hitting the times we provide. We also will officially workout as 4 groups now instead of three to help people train with like paced partners. So we now have yellow, white, grey and black groups.

Week 14 - (Apr. 29 - May 4)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, G/B - 15 min)
Black: 2 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog)
Grey: 2 x 800 (400 jog), 1 x 400 (400 jog), 2 x 200 (200 jog)
White: 1 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog)
Yellow: 2 x 600 (200 jog), 1 x 400 (400 jog), 1 x 200 (200 jog)

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
Marshall Hill Tempo

Saturday
All Groups: Rest Day (other sports ok)

Sunday
Long Run
Yellow: 2 - 3 miles
White: 3 - 4 miles
Grey: 4 - 5 miles
Black: 5-6 miles

With 6 weeks left in the season it is time to change gears. We have a solid phase of training ahead of us without a lot of races. As always it is critical to be consistent and in this next round of training it is going to be critical that our athletes pay attention to the paces the workouts are suppose to be running at each practice. Parent - you can help us out by reminding your kids that our sport is fun but like all sports it takes focus and when they arrive to practice its time to focus. We are really excited to see how our Hawks develop over the next 6 weeks as now we will be putting the icing on the cake so to speak.

Week 13 - (Apr. 22 - 28)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, B - 15 min)
2 x 800, 1 min recovery @ Tempo Pace
4 x 200, 200 jog recovery @ Repeat Pace
​1 x 1 mile progression

Wednesday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles

Thursday
Yellow/White: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
20 minute tempo at Marshall Hills

Saturday
All Groups: Rest Day (other sports ok)

Sunday
Long Run:
Yellow: 3 miles
White: 4-5 miles
Black: 5-6 miles

Our second track meet of the season took us to Sheldon HS in Elk Grove. Our athletes brought more training and at least had some track experience going into this meet. They were not short of some adversity however. Those who ran the 1600 were confronted with heat due to the 4:00pm start and all of our kids battled large fields which meant crowded starts. So when you keep those things in mind our Hawk performances are even more impressive. 
​
Girls 1600
Brooklyn - 7:20 (first 1600 ever)
Natalie - 7:26 (first 1600 ever)
Madeline - 7:46

Boys 1600
Caleb - 5:51.73
Matthew - 6:01.21
William - 6:07.07 (13 sec PR!!)
Justin - 6:14 (29 sec PR!!)
Dylan B. - 6:15.74 (first 1600 ever)
Spencer - 6:16.9 (6 sec PR!!)
Sam - 6:38.69 (7 sec PR!!)
Nathan - 6:44.04 (first 1600 ever)
Cohen - 7:28.24
Bode - 7:39.40 (5 sec PR!!)
Keilen - 7:44.30 (first 1600 ever)

Girls 800
Madeline - 3:14 (19 sec PR!!)
Brooklyn - 3:20 (14 sec PR!!)
Raegan - 3:48 (10 sec PR!!)

Boys 800
Caleb - 2:44
Dylan B. - 2:44
William - 2:45 (7 sec PR!!)
Justin - 2:46 (12 sec PR!!)
Matthew - 2:50 (tied PR)
Spencer - 2:52 (2 sec PR!!)
Nathan - 3:02 (first 800 ever)
Sam - 3:04 (8 sec PR!!)
Myles - 3:19 (first 800 ever)
Cohen - 3:21 (8 sec PR!!)
Gabe - 3:28 (first 800 ever)
Bode - 3:34 (tied PR)
Keilen - 3:46
Dylan - 4:01 (first 800 ever)

The number one factor in improvement is rest. We expose our bodies to training and then during rest the body adapts to the training. Occasionally, its important to take a down week. Lucky for us this week (Spring Break) is a great week for a down week. We are coming off a heavy weekend of racing and have a race on a Friday this coming week. So Tuesdays workout will be light and focused on getting more comfortable with the track since we are at River City High School. We will not have practice on Friday (due to Sheldon Invite) or Sunday (due to Easter). So please take a close look at this weeks schedule and plan to to get some easy running in on your own.

Week 12 - (Apr. 15 - 21)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, B - 15 min)
4 x 600 (Smooth 400, Push 200), Rest = 200 slow jog)

Wednesday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles

Thursday
All Groups: Rest Day (other sports ok)

Friday
NO PRACTICE
Sheldon Invitational (Sheldon HS in Elk Grove)
1600 and 800 meter events

Saturday
All Groups: Rest Day (other sports ok)

Sunday
NO PRACTICE (Easter)
Yellow/White - Easy 3-4 mile run (or family hike, bike ride, etc.)
Black - Easy 5 mile run (or family hike, bike ride, etc.)

Be ready for next Tuesday to come focused with the intent to tackle some new challenges in our next phase of training.

The Hawks zoomed at the Sacramento Zoo Zoom 5k with many of the kids doubling back from a track meet last night at Halden Invitational. We saw some amazing team work in the races and some incredible efforts for big PRs!

Zoo Zoom 5k Results
Finish Time (Pace) - Overall Place/Age Group Place
Coach Dusty - 19:59 (6:26) - 18 OA/1 AG
Caleb - 21:08 (6:48) - 31 OA/3 AG
Nathan - 21:15 (6:50) - 34 OA/4 AG - 1:46 PR!
William - 21:27 (6:54) - 38 OA/6 AG
Jeff (William's Dad) - 22:37 (7:16) - 62 OA/7 AG - PR!
Shane (Preslie's Dad) - 24:09 (7:46) - 89 OA/6 AG
Spencer - 24:29 (7:52) - 97 OA/8 AG
Sam - 24:38 (7:55) - 100 OA/14 AG - 3 sec PR!
Preslie - 24:57 (8:01) - 113 OA/7 AG - 49 sec PR!
Josh (Sonia's Dad) - 25:08 (8:05) - 118 OA/8 AG
Bode - 27:20 (8:47) - 164 OA/16 AG - 1:18 PR!
Madeline - 29:13 (9:24) - 213 OA/10 AG 
Jodi (Preslie's Mom) - 29:20 (9:26) - 219 OA/13 AG
Matt (Sam&Madeline's Dad) - 30:33 (9:49) - 255 OA/17 AG 
Brooklyn - 30:47 (9:54) - 269 OA/15 AG
Sonia - 30:52 (9:55) - 273 OA/16 AG

Our Hawks hit the track for the first time this season and for most of our team it was the first time ever. These kids amaze us all the time but tonight they really blew our minds. Amazing performances by veterans and rookies! We are so proud of these kids for trying something new and putting it all out there.

Results
Girls 1600 Middle School Division
Marina - 15th - 6:39.12
Preslie - 18th - 6:53.88
Adeleine - 19th - 7:02.31
Madeline - 21st - 7:34.22

Boys 1600 Middle School Division
First placement = within heat
Second placement in parenthesis = all heats combined
Caleb - 3rd (13th) - 5:49.24 (10 Sec. PR)
William - 6th (23rd) - 6:20.74
Matthew - 7th (24th) - 6:21.30
Spencer - 8th (25th) - 6:22.60
Justin - 11th (28th) - 6:43.10
Sam - 12th (29th) - 6:45.42
Cohen - 14th (32nd) - 7:06.33
Bode - 17th (36th) - 7:44.04 (1:19 PR)

Girls 800 Middle School Division
Combined Heat Results
Marina - 12th - 2:53.37
Preslie - 23rd - 3:15.93
Adeleine - 24th - 3:27.36
Madeline - 25th - 3:33.02
Brooklyn - 26th - 3:34.25
Olivia - 27th - 3:35.31
Raegan - 31st - 3:58.75

Boys 800 Middle School Division
Caleb - 2nd (8th) - 2:41.23 (9 sec. PR)
Dylan B. - 3rd (10th) - 2:41.43
William - 5th (14th) - 2:52.01
Matthew - 8th (17th) - 2:53.25
Luke N. - 9th (18th) - 2:54.37
Spencer - 10th (19th) - 2:54.68
Justin - 11th (20th) - 2:58.75
Sam - 14th (24th) - 3:12.21
Cohen - 17th (27th) - 3:29.43
Keilen - 18th (28th) - 3:29.88
Bode - 20th (30th) - 3:34.50 (22 sec PR)