 As we enter our 3rd week of SIP, I bet we are ALL learning a little more about ourselves. I've learned just how much I need to be around people! I'm a people person. I miss our team meetings and I really look forward to seeing you all soon. Have a conversation with your athletes about what they've learned about themselves during this time. Please do not do this to shame your kids in any way. Do it to help them learn about themselves. Some questions to help get the conversation started can be:
MONDAY: REST TUESDAY: 500m Repeats At the Swamp
WEDNESDAY: Rest, Stretch & Strength
THURSDAY: Rest, Stretch & Strength
FRIDAY: Tempo Run
SATURDAY: MOVIE NIGHT! (with Rest, Stretch & Strength)
Have a wonderful SIP week. Let's stay strong together, apart. I love seeing videos and pics of our athletes running, keep sharing those. Run Tough, Coach Phil
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Well, after a week of "Shelter in Place" (SIP) I think some fresh air by yourself is in order. Of course, let's be following the CDC and Yolo County Health Department guidance. Also, if you feel sick, get rest, stay home, and eat healthy.
As a reminder, we are continuing to work out as much as we are able but on our own. Set some goals and plan ahead. Maybe your work out can be part of your PE requirements from school. Maybe these workouts can be done as a family. I think the most important thing is to stay healthy in this time and do not meet as a group. These SIP workouts will be the true test of toughness and dedication to the sport. MONDAY: Rest TUESDAY:
WEDNESDAY: REST THURSDAY: Easy Run
FRIDAY: TEMPO
SATURDAY: REST SUNDAY: Long Easy Run
Great work for those of you getting your workouts in. At a minimum, please get a 25 minute run in on workout days. Run Tough, Coach Phil. As we run through life, we need to pivot from time to time to run our the obstacles in our way. Our newest obstacle is COVID-19. Our team will survive this. We choose to be positive and participate in the actions requested of us by the CDC, the State, and Yolo County. As a management team, we've discussed our options and what is best for the team. Together we've decided that until further notice, we will request all athletes to practice on their own. I will continue to offer the weekly workouts and be available via email or text message for clarifications and additional coaching as needed. I am still in Australia but can received text messages at 916-265-8387. Please give ample time before the workout with your questions as the time change is 17 hours.
So, this week's workout, on your own is as follows: Monday: Rest Tuesday:
Wednesday: Rest Thursday: G/B 3-4miles, easy Friday: Tempo Run.
Saturday: Rest Sunday: Long Easy Run.
I look forward to hearing how the week goes. Run tough. Coach Phil  What a great week last week! We got on the track with an excellent workout, had a new athlete try the team out, and we saw some excellent workouts. I am so excited to see the results of Shamrockin'! On Sunday we talked about the importance of laying down our base mileage - our Sunday easy runs help us do that. Likewise, when we have Black and Gray groups run a 4th day, the same goal is in mind. When we lay a strong base, it allows us to place shorter, faster, and harder workouts (like repeat 400s) on top of it. See how it all works together? This is why consistency is so important. If athletes haven't been consistent with practices on the front end of the season, the second half will be harder. Luckily, we've seen some great consistency out of our Hawks and it shows. Our athletes are getting stronger and stronger. It really is fun to watch the improvement! On to the next week of improvement. Monday: REST Tuesday: RIVER CITY HIGH SCHOOL TRACK
Thursday: On Your Own.
Sunday: BOATHOUSE
As a reminder - I will be flying out on Tuesday night after practice and will be gone for 2 weeks. You can read week 6 for more information about my trip. #WhoFlysWeDo Coach Phil "If you can fill the unforgiving minute with sixty seconds of distance run, Then yours in the earth and everything in it. But, what is more, you'll be a man my son." - Excerpt from the poem, IF by Rudyard Kipling  We've completed yet another great week laying a stronger and stronger foundation for track meets starting this Spring. As a reminder, we start our season early for the purpose of building a stronger base and ensure a healthy season. By the time we reach these track meets, we will be in great shape as a distance crew.
Before getting into this week's workouts, I want to take a moment to share some stuff going on with me personally. Sorry to get personal, but this needs to be shared as it influences the next several weeks. My father has been battling Lung Cancer. He beat it once already about 4 years ago, and now it's back just as strong as ever. It's been a very rough battle. In the midst of this treatment, there is a reunion happening in Australia and, the Doctors seemingly less optimistic with this battle have elected to pause his treatments so that he can take what very well may be the last trip of his life. My siblings and I have decided that it would be best if I take this trip with him to literally carry his bags and make sure he gets to where he needs to go. For this reason, I will be leaving after Tuesday night's practice on the 10th and will return late Tuesday night the 24th. I look forward to taking this trip with my Dad as potentially one last experience for the memory banks. Regretfully, I will not only miss several practices, but I will also miss Shamrockin'!! I can't wait to hear about the race and I will be available via text and even Facetime if needed. I leave knowing full well that I have confidence in the workouts you have completed and also confidence in the rest of our coaching team. Added bonus, I believe coach Dusty will be making an appearance at Shamrockin' too! And now on to this week of workouts: Monday: REST Tuesday: ON THE TRACK!!!! (@ River City High School)
Wednesday: REST Thursday: ON YOUR OWN (But try and group up with friends)
Fiday: BOATHOUSE
Saturday REST Sunday: BOATHOUSE
Final coaching comment: I'm seeing a lot of great improvement from our athletes who are consistently showing up to practice. Consistency is key in laying the foundation we are building. Thank you parents for your dedication in getting your athletes to practice on time and ready to go. Doing so helps them not only have a more successful season, but builds lasting relationships with teammates and wards off late season injuries. #WhoFlysWeDo, Coach Phil |
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April 2023
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