Week 1 is in the books and we've seen some new faces.  Welcome to the team and thank you for joining us!  As we've shared before, new athletes gets a 2 week trial to determine if you really want to join the team.  If you are a returning Hawk, you should receive an email this week with more details about Dues, USATF membership, and uniforms and such.  And remember, we are always open to new runners joining the team so feel free to invite friends from your community.  Another note on rest days - these are important!  Let your body rest and recover from your workouts.  For extra points - enjoy some stretching and do your strength exercises that we do at practice. 


With those updates, here are the updates for the week of 2/22/21
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Boathouse - Marshall Hills

• 10/15min for warmup/cool down to & from Marshall Hill
• Drills @ Marshall Hills
• W/Y - 15min @ Tempo
• G - 20 min @ Tempo Pace
• B - 25 min @ Tempo Pace
• Strength @ Boat House

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G/B: 3-5 easy miles
• 6 Strides after your run

FRIDAY: Boathouse to Swamp

• 10/15 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• Alternating Tempo pace on Swamp, Easy Pace on Finger
• W/Y/G - 20min
• B - 25min
• Strides & Strength at Boathouse

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles
• All - 6 Strides after your run.

Let's have a great week!
Run Tough,


Coach Phil.

​We've started our season with a wonderful turnout on our first day of practice.  I was so pleased to see so many of you return and a few new faces.  Here are a couple of reminders and this week's workout schedule.  If you have any questions, please email the coaching crew at deltahawksracing@gmail.com and one of us will get back to you.

• Please fill out the "I'm Interested" form on our website.  Even if you are a returning athlete, we want to confirm and update all information.  This is on the "Next Steps" page on the website.
• Please fill out the Waiver Form found on the "Next Steps" page on the website.
• Please find and download the "Team App" in your phones App store, search for "Delta Hawks Racing" and request to join. This is our primary form of communication.
• We're open for new athletes!  Feel free to invite other athletes ages 8-14 years old.
• What to bring to practice:
  • Face Masks
  • Water Bottles
  • Head Lamps/Flash Light
• End of Practices: When practices end, we want to make sure all athletes come to one of the coaches with their parents to "announce" their departure.  Athletes cannot leave on their own, or meet their parents in the parking lot.  This helps us be sure athletes are going home with their parents.

With these updates & clarification, here's what the rest of the week looks like.
MONDAY: Rest
TUESDAY: First Day of Practice

• Lake Loop:
• White: 2 Laps
• Yellow/Grey: 3 Laps
• Black: 4 Laps

Great work on our first day of Practice!
WEDNESDAY: REST
THURSDAY:

• REST for W/Y/G
• Black: 3-5 miles

FRIDAY:

• Lake Loop Tempo
• White: 2 Laps, second lap at Tempo.
• Yellow/Grey: 3 Laps, 2nd lap at Tempo
• Black: 4 laps, 2nd and 4th lap at Tempo

SATURDAY: Rest

SUNDAY: POD WORKOUT
Pod workouts are intended for small groups of athletes that know each other well to group up together and run at a time that works for them.  Use the Team App to invite others and build your own group.  Please think specifically about inviting new athletes into your pod.  Consider driving up to Folsom or Auburn and getting some altitude training in as well.

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles

Let's have a great week!
Run Tough,
Coach Phil.

I am extremely excited to begin our track season this year!  I believe our athletes need it and our parent community.  Here are a few details to be aware of and help you prepare for the upcoming season.

• We have a great new coaching team excited to lead our running community.
  • PHIL OGILVIE: Co-Head Coach
  • ERIC THRONSON: Co-Head Coach
  • ERIN GLENN: Team Administrator
  • SHANNON OGILVIE: Hospitality
  • JEFF ALBRECHT: Treasurer
  • ALICIA MITTLEMAN: Social Media & Photography
• Our first Practice will be February 16th.
• We are welcoming new and returning Athletes.  Please share the word and post the link of this page to your social media accounts. :)  
• Dues will be $165 for your Athlete and $130 for an additional athlete within the same household.
• We will be implementing COVID-19 precautions during practice.  Please respect the community around you and please have conversations with your athlete.  We don't want to be the COVID Police.

Sign up your returning Athlete for the 2021 Track Season and request info for new Athletes by filling out the interest form on our "NEXT STEPS" page. 

I speak for the rest of our coaching team in saying we look forward to a great season as we continue our mission to develop the next generation of confident and competitive distance runners in the Delta region.

Run Tough, 
- Coach Phil