Ok Hawks, its about that time… time to start a new season! Monday, March 27th is the first day of the 2023 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 the River City High School track (most likely, as long as we can get access). The weekly schedule will be posted on this 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!
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: (1) showing up to practice ready to do the work, and (2) 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.
And a little about community - the Delta Hawks work hard and race hard, but we also support each other and seek first to be a team and then to be champions. Because without each other, we are all just free agents traveling in a stream of other runners. Together, we are a community of athletes and families who look out for each other, work hard for each other, and believe in each other.
For those of you interested, next week's practice schedule is as follows:
Monday: 5:30pm at the Boathouse
10 min warm up, drills
30 min out and back, 6-8 Hill Strides
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
Group 1 - 15 min warm up, drills
20 min Lake Loop Fartlek, 15 sec hard/45 sec float
15 min cool down, strength
Group 2 - 20 min warm up, drills
3-person 200m relay x2 at the Swamp
15 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
We are really looking forward to seeing everyone on Monday, March 27th! 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,
Delta Hawks Coaches