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  Delta Hawks Racing

WHO FLIES? WE DO!

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

Week 5: Management

2/25/2020

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I want to begin this week's coaches blog by recognizing Jeremy and Victoria for their great work coaching and leading our team last week.  I've heard from a few parents and my own kids that they did a great job.  With that, I also want to take a moment to address some of the changes from last season to this season.  We're in a "transition" phase is some ways.  Coach Dusty, as head coach, had a larger time capacity last year due to his job transition.  This opportunity for him and the Hawks created a very unique coaching culture.  Dusty almost never missed a workout or race.  In a  volunteer coaching environment, this almost never happens.  What an amazing gift he was able to give this club in its first year.  In comparison, I have work related trips I have to take, and one larger trip that was planned months ago before we knew Dusty was moving.


This year, we have changed things up to be more sustainable.  Coaches are still volunteering but we have a "Management Team" approach to coaching that shares responsibilities.  This is a far more sustainable model.  I am the head coach and oversee creation of workouts.  I, with Assistant Coach Jeremy, am keeping track of our athletes capacities.  I have a vocal and motivational style to my coaching and aim to inspire our athletes to get the most out of their training and races.  Coach Jeremy, similarly is motivational in his own way.  He is also out "Athlete Manager" that helps make sure all athletes are in the right races.  Additionally, he will be leading practices from time to time as I am unavailable.  Victoria, as you may have noticed, is our Communication Specialist.  This is such an important role and helps us stay on the same page.  She also makes sure out athletes are registered for the team.  Finally, behind the scenes we have Jeff, who is kind of our "Business Manager".  He helps pay our bills and makes sure our club is on track.


I can't cant thank the rest of our Management team enough for their hard work in keeping our team going.  But also, from time to time, usually without even asking, we have parents stepping up to help ensure a successful workout or race for our athletes.  THANK YOU!  That's what makes this Hawk community so amazing, right?  We ARE actually a community.  We work together for these kids.  Thank you for the time you all give to make this team happen.


With that, I'm excited to be back in the saddle and coaching this week. Great work at Lost Trail to everyone that made it out!  The pics I saw online and that were sent to me looked amazing and for a trail run, it looked like we had some stellar times!


Tuesday: BOATHOUSE, 5:30p
  • Repeats 400s around the Swamp.
  • Please bring a running light.


Wednesday: REST


Thursday: ON YOUR OWN
  • Gray, Easy 3 miles
  • Black, Easy 4 miles


Friday: BOATHOUSE, 5:30pm
  • SWAMP MONSTER!!!


Saturday: REST


Sunday: BOATHOUSE, 3:00pm
  • Easy Run & Strides




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Week 4: Goals & Lost Trail

2/17/2020

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"Building Confident and Competitive Runners in the Delta Region."

This last week we got to work on our running "confidence " as many did their workouts on their own during family travel.  Additionally our Sunday "Hawk Talk" addressed the management of our "Off-Workout" confidence with goal setting and journaling.  Parents, if your athlete does not have one of the team black Journals from the first workout, we have a few extras.  This is a great way to set daily, weekly, and even yearly goals.  Have discussion about what your athlete want's to accomplish this season.  Matthew wants to break the 5:30/mile barrier.  Olivia wants to drink 5 x 12oz bottles of water per day.  I want to spend 5 minutes stretching every day (I'm getting old!!)


This week is another great week to build up our mileage base.  Make sure you get those rest days in and work on stretching, rolling, and hydration.  Here's what's coming up this week:


Monday: Rest


Tuesday: Boathouse - "Deck of Cards" Tempo Run at Marshall Hills


Wednesday: Rest


Thursday: Black & Grey only - On Your Own
  • Grey: Easy 3 miles
  • Black: Easy 4 miles


Friday: Boat House - 20 Minute "Cut Down" at Marshall Hill


Saturday: Lost Trail
  • Arrive at 7am.
  • All Info and registration here:
    • http://totalbodyfitness.com/site/race/lost-trail-half-2020/

Sunday: Boathouse: Easy Run.
As you finish this week, you should feel a good amount of muscle soreness.  This is your body building it’s strength.  You also want to make sure you are eating well and staying hydrated to make sure you are giving the right nutrients to your muscles for growth.  Enjoy the process and next week we will hop onto the track!


#WhoFlysWeDo


Coach Phil

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Week 3: The Team & Vacation Strategies

2/11/2020

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PictureJake, Matthew, & Adeleine smiling after Valentine Run

Starting week three, most newcomers have made it through their two week trial and have determined if this is the right time to join the team or not. I am grateful for the time to coach those that will not be joining us for the remainder of the year, and I look forward to the next 16 weeks of training our current Delta Hawks to be the most confident and competitive runners in the region they can be.  Of course, we are always open to new teammates and we look forward to inviting them to start their own 2 week trial at any time.  If you have anyone in mind, please invite them out and share our website (www.DeltaHawksRacing.com) with them.

​Now let's talk about vacation. You've earned it and we all LOVE and support that family time and this week a lot of our Hawks are flying out of town.  Below, we have this week's  workouts, but as a reminder, these workouts build upon each other. PLEASE help your athlete complete these workouts to the closest of their intention as possible.  They will have a better season and see greater improvement if they can continue.  A week off at this point will put your athlete 2 weeks behind, reduce their ability to complete future workouts, and increase the risk of running related injuries.


The week ahead:
Monday: Rest

Tuesday: 5:30 @ BOATHOUSE, Interval Training.

Wednesday: Rest

Thursday: Yellow and White Groups, Rest. 
Grey & Black, on your own.
   - Grey: Easy 3.
   - Black: Easy 4.

Friday: 5:30 @ BOATHOUSE
  - Tempo @ Marshall Hills.

Saturday: Rest

Sunday: 3:00 @ BOATHOUSE: Easy Run.

Week three is going to be a great week.  After 2 weeks of training, we've shaken the cobwebs off the legs and are finding our groups.  I'm getting to know these athletes more and am looking forward to the next several weeks of training.
Coach Phil.
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Valentine Run - 2020

2/8/2020

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Happy Hawks at Valentine Run, 2020.

I don't think I can express how excited I am for our runners today.  We saw some great races, some tough running, and two sweeps of the podium!  Below are some of the highlights I saw and you can find all the results at this link.
Also, you can find some great photos of our athletes when you type in their name.


Today was Caleb and Bode's last race as a Delta Hawk.  It's been so great to watch them develop as runners and be team leaders.  I tried to take advantage of that as much as possible today.  Caleb ran a 25:33 (6:23 pace), finished first in his age group and 17th overall and a 2min 4 sec PR over last year!  Bode finished strong as well with a 34:50 (8:43 pace), 4th in his age group.


Matthew Ogilvie was tripped at the start, and after stopping for 10 seconds to gather himself with coach Dad, he finished the race. Scars are cool.


Joshua Jackson ran his first race as a Delta Hawk today and ran a tough 33:07, (8:17 pace) grabbing a podium spot, second place.


Adeleine Glenn ran a blazing 29:20 (7:20 pace)!  Finishing in 2nd in her AG, she cruised home in beautiful form and looked like she could run another 3 mile race. 


William Albrecht leaped out ahead with a great race as well!  Coming in 3rd on our team, 3rd in his AG, and a kiss to his fans as he took the podium.  He ran a whopping 4:16 min PR!!! Even more, I saw William enjoying the race today which made my heart happy.


Well done Athletes and Parents!  Thank you for participating in the fulfillment of our mission to develop confident and competitive runners in the Delta region. 

#WhoFlysWeDo

Coach Phil



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Week 2: Looking at Saturday & Beyond

2/2/2020

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Week 1 of 18 has been conquered and I am already learning so much about our athletes.  We've got some talent on this team and my hope is that it is backed up with consistent training.  If that consistency is in place, I am really excited to see what the improvements will be over the next 8 weeks.  Though we have a race at the end of week 2, I want to remind you that this is the very beginning of the season.  I will be using this 4 mile race to help learn your overall fitness level and look at your overall pace.  It is a relatively flat road race and we should see some PRs over last year for return athletes.

Here's a look ahead at the week to come.

Week 2 (2/3-9/2020)

Monday - Rest, other sports OK

Tuesday - 5:30 at the BOATHOUSE.
  • We will be doing some Marshall Hills at Tempo


Wednesday - Rest, other sports OK

Thursday - On your own. Grey and Black Groups only
  • Grey Group- Easy 3 miles
  • Black Group - Easy 4 Miles


Friday - BOATHOUSE
  • Alternating Tempo at the Swamp.


Saturday - VALENTINE RUN.  See their Website for details.  Arrive 1 hour and 20 minutes before race start and please look for our tent.


Sunday - Meet at the BOATHOUSE
  • Easy Long Run, finish with Strides.


Thank you parents for bringing your athletes and helping them fall in love with this sport.  A few things to consider this week are:
  • Take a look at your athletes shoes.  Is it time for a new pair? If you see wrinkling in the foam in the heal (over used) or the toes are right up against the front of the shoe (too small) it's probably time to make an investment into the sport.  With the amount of mileage we are doing, if your athlete keeps their running shoes only for running, they should last all year.


#WhoFlysWeDo


Coach Phil.
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