Week two is in the books, and we have found ourselves a heck of a team! Hard working, committed, engaged - these athletes want to get better and are willing to push themselves to get there.  That is the kind of kid we love to coach, and we have a bunch this year!

Every athlete needs to be registered over the weekend, and new athletes (as well as growing returners) might need new uniforms. Look for more information from Coach Erin in the coming days.

​Next Saturday, April 2, will be our first track meet of the year! This will be a great opportunity for everyone to see where they are at now, so we can compare how far they go by the end of the season. Everyone will compete in the 1500m early in the meet, and the 800m later on.  More info will be posted on this blog next week.  Please RSVP for the meet in the events section on the Team App no later than Monday so we can be sure and get your athlete registered.  If we miss the Tuesday deadline, there is no race day registration so your Hawk will not be able to participate.

Week 3's practice schedule continues to crank up the effort as we move out of the intro practices and into the season:
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Monday:  5:30pm at the Boathouse
10 min warm up, drills
2 x 200m with 200m jog, 3-6 x 400m with 400m jog
10 min cool down, strength

Tuesday: rest and stretch

Wednesday:
Gray and Black - 3 to 4 mile run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
Fartlek - 30sec hard, 60 sec jog x 10
10 min cool down, strength

Friday: rest and stretch

Saturday: Sac Speed Showcase
Inderkum High School
2500 New Market Dr, Sacramento
Have your athlete at the meet ready to warm up by 8am

Sunday: Long run on your own
Black: 6 miles
Gray: 4 miles
Yellow/White: 2-4 miles

Again, if you have any questions, please let us know. 

​Hawks Fly!
Coach Eric

Great first week, Delta Hawks! We have had quite a turn out, and are excited to move into week two with a solid group of young runners.  This week we are continuing to evaluate the athletes to ensure that the team is the right fit.  We are looking for interest in working hard, committing to the team, and bringing a positive attitude every day. So far so good!

This week's practice schedule is as follows:
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Monday:  5:30pm at the Boathouse
15 min warm up, drills
2 x 200m with 200m jog, 2-4 x 400m with 400m jog
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Easy 2-3 mile run on your own*
(*Ask the coaches if you are unsure about whether you should do this extra run)

Thursday: 5:30pm at the Boathouse
15 min warm up, drills
5-10 x 200m with 200m jog
10 min cool down, strength

Friday: rest and stretch

Saturday: Long run on your own
3-6 miles, depending on fitness level

Sunday: rest and stretch

Again, if you have any questions, please let us know. 

​Hawks Fly!
Coach Eric

It is finally time! Delta Hawks practice starts tomorrow, March 14th!  We can't wait to get started!  Hopefully, everyone has done some running in the off-season, and are ready to whip it into shape as we hit the track.  Our first meet is less than three weeks away (check our track schedule on the website, and be sure to check it regularly through the season as it gets updated), so we need to hit the ground running!

This week's workout schedule is below. Please see the coaches if you have any questions.

Monday:  5:30pm at the Boathouse
20 min warm up, drills
4-8 x 200m with 200m jog
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Easy 2-3 mile run on your own*
(*Ask the coaches if you are unsure about whether you should do this extra run)

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
5-10 x 200m with 200m jog
20 min cool down, strength

Friday: rest and stretch

Saturday: Long run on your own
3-6 miles, depending on fitness level

Sunday: rest and stretch

Again, if you have any questions, please let us know. 

​Hawks Fly!
Coach Eric

Ok Hawks, its about that time…  time to start a new season! Monday, March 14th is the first day of track season for the Delta Hawks, and the coaches cannot be more excited – we have missed our Hawks!  For the first practice, we will meet at the Bridgeway Lakes Boathouse near the intersection of Marshall and Southport Parkway at 5:30pm. Practice will be until about 7pm. 

Our regular practice schedule will be Monday and Thursday evenings, and we will either meet at the Boathouse or at a track (most likely the nearby track at River City High School).  The weekly schedule will be posted on the Coaches’ Blog each week.  The coaches have spent a lot of time in the off-season reading about training fast track runners, and we think we have a training schedule that will bring our Hawks a lot of success!  But be ready, we are starting it off strong right from day one, and we hope our team is as excited to get going as we are.

As a reminder, we always start each season with a two-week trial – a time for the coaches to get to know our runners and also for the athletes to decide if they are ready to commit to this team.  The Delta Hawks Racing Team’s mission is to develop the next generation of confident and competitive elite distance runners in the Sacramento Region.  That confidence is derived from effort, and the effort is only put in when there is commitment.  What we mean by commitment is two-fold: showing up to practice ready to do the work, and doing the runs on non-practice days when the coaches aren’t there to encourage you. Without real commitment, there is increased risk of injury and the potential to be left behind by more dedicated teammates in practice and races.  So everyone gets to try out the Hawks and see if this is what they want to do, hassle-free; if it doesn’t feel like a good fit, no worries.  If you are ready to commit to our system, then we’d love to have you be part of this awesome team and community.

We are really looking forward to seeing everyone on Monday, March 14th!  Bring your running shoes, water bottle, and positive mental attitude, and be ready to get to work.  We’ll post more information on the coming season in the next few days, but if you have any questions, contact us any time!

Run with Heart,
Coach Eric