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:

• Have you enjoyed being home without others? (Surprisingly, some introverts are thriving right now.)
• Do you miss your Hawk Teammates? If so, what do you miss about them?
• Do you miss Hawk Practices? If so, what do you miss?
• [With Caution] How hard/easy has it been to do these practices by yourself?
  • Are you self-motivated to do the workouts?
  • Are practices easier or harder when you have your teammates?
  • What could you do to get the most out of the weekly workouts?

The goal with the "Caution" questions is to help your athlete learn how they are motivated.  I've seen successful athletes of all strides.  But one thing athletes need to learn is how they are motivated.  For example, early on I learned that I am horrible at getting workouts in when I am on my own.  I learned that I needed a training partner.  Running with someone (I'm I people person) motivated me to get out there and get a good workout in.  Let's help our athletes learn about themselves this week as they carry out their workouts.

MONDAY: REST

TUESDAY: 500m Repeats At the Swamp

• 10/15m Warm Up
• 500m Repeats w 2min rest in between.
  • Start at the sidewalk at the corner of Marshall & Southport Parkway, as if you were coming off the crosswalk after crossing the street. Then do the swamp loop WITHOUT the finger and use the common finish line where the trail turns to sidewalk again.
  • Y/W - 6x500
  • G - 8x500
  • B - 10x500
• 10/15m Cool Down
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

WEDNESDAY: Rest, Stretch & Strength

• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

THURSDAY: Rest, Stretch & Strength

• G/B Run and easy 3-4 Miles
• ALL Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

FRIDAY: Tempo Run

• Y/W 25 min.
• G/B 30 min.
  • At SWAMP: Tempo Pace on the Swamp, Easy Pace on the Finger.
  • MODIFIED: Tempo Pace for 4 minutes, easy jog for 1 min.
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

SATURDAY: MOVIE NIGHT! (with Rest, Stretch & Strength)

• We've been watching all kinds of movies during SIP.  How about we all watch McFarland, USA together.  During the Movie, let's all complete our stretch & strength routine.
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

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

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:

• Repeat 600 meters   (Swamp Loop)
  • 10/15min warm-up
  • Workout: B - 12x600s, G - 10x600s, W - 8x600s, Y - 6x600s
  • 10/15min Cooldown
  • Stretches & Strength
    • 3 X (15 Situps + 10 Pushups + 15 Squats)
• MODIFIED Workout: 20min Tempo Fartlik. 3min Hard, 1min easy.

WEDNESDAY: REST
THURSDAY: Easy Run

• B- 5miles, G-4miles, W-3miles, Y-2miles

FRIDAY: TEMPO

• 10min Warm Up
• 25min Tempo (Black 30min)
  • Swamp at Tempo Pace
  • Finger at Jog Pace
  • MODIFIED: Tempo Fartlik. 4 min Hard, 2 min easy
• 10min Cool Down
• Stretches & Strength
  • 3 X (15 Situps + 10 Pushups + 15 Squats)

SATURDAY: REST
SUNDAY: Long Easy Run

• B-6miles, G-5miles, W-4miles, Y-3Miles

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:

• 10min Warmup,
• Drills,
• Fast & Slow Running - 3min Fast, 2 min job.
  • Y/W:  20minutes
  • G/B: 25minutes
• 10 min Cooldown

Wednesday: Rest


Thursday: G/B  3-4miles, easy


Friday: Tempo Run. 

• 10min Warmup
• Drills
• Y/W/G - 20minutes Tempo;
• B - 25minute Tempo
• 10min Cooldown

Saturday: Rest


Sunday: Long Easy Run.

• Yellow: 3 miles
• White: 4 miles
• Gray: 5 miles
• Black: 6 miles

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

• Repeat 600's.

Wednesday: REST
Thursday: On Your Own.

• Black: Easy 4 miles
• Gray: Easy 3 miles.
• White & Yellow: Rest

Friday: BOATHOUSE

• Easy 2-3 miles
• Race-day Routine

Saturday: SHAMROCKIN'
Sunday: BOATHOUSE

• Easy Recovery Run

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)

• 400m Repeats.
• No SPIKES needed.
• Meet at 5:30 sharp, please do not have the kids enter the track area.  We will complete our warmup outside the track and then enter at about 5:45 to do Drills and then the workout.

Wednesday: REST
Thursday: ON YOUR OWN (But try and group up with friends)

• Grey - Easy 3 miles
• Black - Easy 4 miles

Fiday: BOATHOUSE

• Hill Repeats at Marshall Hills

Saturday REST
Sunday: BOATHOUSE

• Easy Run and Strides.

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