Another Great Meet - Upcoming Meet Update - Weekly Practice Schedule

HERCULES RUNNING REBELS INVITATIONAL
You know you have a winning strategy and a solid team of kids when week after week nearly everyone turns in season-best times! The Hercules Invitational was another opportunity for our Hawks to run faster than last week, and they showed up to race!  Great job!

One Hawk really improved this weekend, with glimmers of even more improvement on the horizon.  David Rodriguez posted enormous gains in the 800m (11 seconds) and the 1500m (26 seconds), almost racing his way into Nationals contention!  The competition in Hercules was fierce, bringing out the best in all our Hawks!

MEET CALENDAR UPDATE
Please note on the website, and the Team App, we have made some changes to the upcoming race schedule.  First, instead of competing at the two-day 3M Invitational in Oakland in mid-May, we are going to Chico for the one-day "Fast Five" meet.  This meet is a little more laid back with only 5 events and fewer teams so it will hopefully be more fun for our athletes.  The meet begins at noon, but expect it to take all afternoon. 

Most importantly, we hope to field teams in the 4x800m relay - but that means we need kids to be there and stay to the end.  Traditionally this is only open to the 11-12 and 13-14 age groups.  Please talk to the coaches about potentially participating on a relay team.

WEEKLY SCHEDULE
For the coming week's practice, things are going to be a little different.  We are going to do some longer intervals this week, but the intensity needs to remain high.  This may be challenging for some new Hawks to learn, so we will spend some time talking about it, but this is critical to building the strength necessary to reach that next level.  I hope all athletes are getting those long runs in, because things are going to get much harder at practice without that base.

Here's the schedule:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
Fartlek with 3 to 4 x 3 mins hard, 3 mins jog
10 min cool down, strength

Tuesday: rest and stretch

Wednesday:
Gray and Black - 3 to 4 mile run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
2-3 x 5:30 mins, 2 mins rest in between
10 min cool down, strength

Friday: rest and stretch

Saturday/Sunday: Long run on your own
Black: 6-7 miles
Gray: 4-5 miles
Yellow/White: 3-4 miles

Again, if you have any questions, please let us know. 

​Hawks Fly!
Coach Eric