Delta Hawks Racing
  • HOME
  • ABOUT
  • BECOME A HAWK
  • COACHES' BLOG
  • TEAM GEAR STORE
  • CONTACT US
  • DETAILS
  • DONATE
  • NEXT STEPS
  • Track Schedule
  • Cross Country Schedule
  • Team Records

WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Another Great Race Day for the Hawks!

9/18/2022

0 Comments

 
Picture
We have so many Hawks running this year!  What a great turn out for a fun meet on Friday - the first SRA Youth XC Meet of the season (of three).  And we placed well as a team again, with the boy’s 7th/8th grade team placing 2nd overall and the girl’s 6th grade and under team placing 3rd!

We had a ton of fabulous individual performances, with three medal winners (Elias placing 1st, Matthew placing 5th, and Harper finishing in 8th place) not to mention Annie placing one spot out of the medals in 11th.  First, I want to point out how much some of our returning runners have improved from this meet last year.  Here’s a list of the best improvements:
 
                              Last Year   This Year
Mackenna             16:38         11:52
Harper                  11:18            8:54
Sophie                  12:53          11:20
Josie                     10:36            9:32
Charlie                   8:17            7:48
Matthew                7:29            7:01

Second, comparing mile pace from last week’s race to this week’s, we can measure improvement this season.  Of course, nearly everyone ran a faster pace this week on a shorter, easier course, most everyone improving 20-30 seconds/mile.  However, we had some significant pace improvements, such as these:
 
                            Josh Ruff Invite   SRA Youth Meet #1
Reagan W.             8:42                     7:30
Lou                        7:14                     6:31
Carlos                    8:48                     7:35
Veya                      9:38                     8:14
Sonia                    8:27                      7:48
Cal                        9:26                      8:48
Tyler                   10:21                      9:07
 
The best news about this meet, though, is that we will return to this same course in 4 weeks to run again - we can truly measure our progress over the season!  Overall, an amazing meet for the Delta Hawks because every athlete started and finished and that’s the most important stat!

This week, we don’t have a meet so we are going to really kick up the intensity at practice. Remember, we practice in the rain so be sure and attend regardless of weather!  We are NOT running at Lock Hills this week, so please come to the Boathouse on Monday and Thursday.  The schedule is as follows:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
3-5 x 1000m intervals at the swamp
10 min cool down, strength

Tuesday: rest and stretch

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

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
20 min tempo at Marshall Hills
Ladder 1, 2, 3, 4, 3, 2, 1
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: Long Run!
White/Yellow 3-5 miles

Gray/Black 5-7 miles

As always, if you have any questions, please let us know!

Coach Eric
0 Comments



Leave a Reply.

    Author

    Delta Hawks Coaches

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019

    Category

    All
    Coaching
    Coach Phil
    The Delta

    RSS Feed

Home

About

Contact

Copyright © 2023
  • HOME
  • ABOUT
  • BECOME A HAWK
  • COACHES' BLOG
  • TEAM GEAR STORE
  • CONTACT US
  • DETAILS
  • DONATE
  • NEXT STEPS
  • Track Schedule
  • Cross Country Schedule
  • Team Records