 As we enter week 9, it is time to mix it up a bit. It is too early in the season to really start focusing on fast running so we will start to mix in some fast running to our strength focused workouts.
Week 9 - (Mar. 25 - 31) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House 15 minute hill progression run + 8 x hill sprints Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House 25 minute tempo at the Swamp Swamp at Tempo Pace, Finger at Easy Pace Saturday -All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4 Combined Loops - Black: 5-6 Combined Loops
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 As we enter our 8th week of training and recover from a weekend of racing this week will start off light and then start building through out next phase of training. In our next phase we will see increases in mileage, more accurate tempo running and more races including our first track meet.
Week 8 - (Mar. 18 - 24) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House Black: 6 x 800, 1 min rec White: 5 x 800, 1 min rec Yellow: 4 x 800, 1 min rec Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House Mixed Workout 2 x 10 minute tempo, follow by 4 x 200 Time Trial Some athletes will be doing a time trial one mile instead of the above workout. Saturday -All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4 Combined Loops - Black: 5-6 Combined Loops  WHO FLYS? WE DO!!!!!!!!!!!!!!!!!!!
We are so proud of our Hawks. Today they received the pay off of consistent training in bad weather with a beautiful day that included amazing performances. A huge thank you to all the parents, family and friends who cheered and raced as well. HAWK FAMILY! Let's consider a few things before we get to our official team results.
Finish Time/Avg Pace Per Mile OA = Overall Place in the race AG = Age group place by gender Kids Race Bode: 3:30/6:37 - 5th OA Olivia: 3:33/6:43 - 6th OA 5k Caleb: 19:46/6:21 (26 sec. PR) - 14th OA | 2nd AG Matthew: 20:45/6:40 - 20th OA | 3rd AG Luke N.: 22:38/7:17 - 58th OA | 7th AG Marina: 22:54/7:22 - 62nd OA | 4th AG Nathan: 23:01/7:24 - 64th OA | 8th AG William: 23:17/7:29 - 72nd OA | 11th AG Luke S.: 23:55/7:41 - 86th OA | 5th AG Spencer: 24:40/7:56 - 106th OA | 5th AG Sam: 24:41/7:56 - 109th OA | 14th AG Adeleine: 24:42/7:57 - 110th OA | 6th AG Sofia (Luke S. Aunt): 26:10/8:25 - 160th OA | 8th AG Natalie: 27:12/8:45 - 204th OA | 17th AG Sonia: 27:31/8:51 - 213th OA | 21st AG Josh (Sonia’s Dad): 27:32/8:51 - 216th OA | 17th AG Gabe: 28:18/9:06 - 268th OA | 30th AG Jacob (Gabe/Dylan’s Dad): 28:40/9:13 - 286th OA | 21st AG Madeline: 28:41/9:13 - 287th OA | 25th AG Dylan: 28:41/9:13 - 288th OA | 31st AG Keilen: 30:25/9:47 - 391th OA | 36th AG Matt (Sam/Madeline’s Dad): 30:28/9:48 - 393th | 18th AG Cohen: 31:15/10:03 - 429th OA | 38th AG Brooklyn: 31:28/10:07 - 451th OA | 33rd AG Marta (Luke/Marina's Mom): 31:29/10:07 - 461st | 15th AG Robert: (Nathan’s Dad): 32:29/10:27 - 518th | 26th AG Jack: 38:26/12:21 - 904th OA | 57th AG 10k Andrew (Natalie’s Dad): 41:58 - 19th OA | 1st AG — he also ran the 5k with Natalie  Sleep well two nights before your next big race!
In over 30+ years of racing, I have experienced restless sleep the night before my big race hundreds of times and still raced extremely well. WHY? Because my Junior College Coach held us accountable to proper rest, healthy eating and hydration, purposeful workouts all the time. He also suggested getting great sleep and fuel two days prior to our races. Let's be sure that two days prior to our races we have our favorite healthy foods and get to sleep on-time or maybe even 30 minutes earlier than normal. And finally, don't go changing things. Don't suddenly carb-load, over-hydrate or anything that is super out of the norm. GO HAWKS!!!  Can you believe its been 7 weeks? I can't, but one thing I do believe is our Hawks are improving and are ready to race this coming week at Shamrock'n. Parents you'll receive a separate message with details on Shamrock'n.
Week 7 - (Mar. 11 - 17) Monday - All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House - All Groups: warmup, drills, workout, cooldown, stretch and strength - 4 x 600 at race pace, 2 minute recovery Wednesday -All Groups: Rest Day (other sports ok) Thursday - Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok) - Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House - All ages: warmup, drills, workout, cooldown, stretch and strength - Easy 2 - 3 miles (4-6 strides) Saturday - SHAMROCK'N Kids Race and 5k - Hawks parents: See separate message for details Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 2 Combined Loops - White: 3 Combined Loops - Black: 5-6 Combined Loops - Yes, we do have practice the day after a race.  Another amazing week of Hawks practices and we capped it off with our first HAWK-chocolate Sunday Run! We have come to the point it is time for a little recovery. That doesn't mean we are going to skip days, slow down or anything that the athletes may recognize. It is means a slight tweak in the types of workouts we will do and the distance they will run at practices. These adjustments will allow for the foundation they have built to convert to actual fitness improvement. Some key things to keep in mind in the coming weeks:
Week 6 - (Mar. 4 - 10) Monday - All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House - All Groups: warmup, drills, workout, cooldown, stretch and strength - 500 meter repeats at the Swamp (Yellow = 6, White = 8, Black = 10) Wednesday -All Groups: Rest Day (other sports ok) Thursday - Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok) - Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House - All ages: warmup, drills, workout, cooldown, stretch and strength - 20 minutes of Hilly 400s at Tempo pace with jog recovery Saturday - All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 2-3 Combined Loops - White: 4-5 Combined Loops - Black: 5-6 Combined Loops - We are backing off a little bit on the long run day to continue to focus on running the whole time. |
AuthorDelta Hawks Coaches Archives
April 2023
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