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 

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. 

• Our Hawks (ages 7 - 13) all finished in the top 42% of a race with 2123 finishers in it.
• For many of these kids this was their first 5k
• Look at their pace per mile and remind yourself how young they are - amazing!

SHAMROCK’N OFFICIAL 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:

• Although we have tried to get the kids to stop taking a water break every lap we need them hydrating well throughout the week. A good rule of thumb is half of their body weight in ounces of water per day. We will start seeing increases in heat. It won't be hot but the increases still require our bodies to acclimate. Most people don't recognize these increases and suffer from dehydration.
• Be sure athletes are dressing in layers that they can get out of. We still have some coming out in warmup pants. I'd love to see all athletes in shorts during the workout portion of our runs.
• Food: Athletics demands us to fuel our bodies. Primarily I am talking about foods rich in good fats (olive oil, avocado, coconut oil, etc.), good proteins (this builds and helps rebuild muscle after being worked out) and finally healthy carbs (fruits, vegetables, etc.). Try your best to avoid processed foods and sugars. These cause inflammation in the body that forces the body to work even harder to convert it into something it can use. Processed carbs are really not a fuel.

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.