The Hawks are beginning to hit their stride, so to speak, and it is magnificent to witness! As we move into week three of our spring track season, we will again be meeting at McClatchy High Track on Monday, at Bridgeway Island Park on Wednesday for throwing practice, and at the Boathouse on Thursday. We are getting in shape for our first meet on April 13th at the Halden Invite in Davis.
Speaking of Halden, we need to know if you are able to attend so we can be sure to register you for the meet. Everyone will be entered into the Middle School/Club 1600m on Saturday evening around 5:30pm (we want all racers to arrive by 4:30pm to warm up). Go to the Events page and RSVP by next weekend if you want to participate, it is a great event! Last Monday, we talked about approaching each practice with "intentionality," recognizing when during practice we get to play and be silly (before practice starts), when we get to chat with our friends (warm ups and cool downs), and when we need to be serious and listen (when coaches are talking, when we're doing drills, workouts, and strength). Let's try to carry that commitment into the coming week! This week, here's what we have scheduled: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 3 x (3x200m fast/200m jog), full rest between sets 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 15 min warm up, drills, strides Fartlek at the swamp (30 sec fast/90 sec steady) 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric
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With our first week under our belt, the Hawks are flying into the second week. This Monday we are meeting at the McClatchy High School Track. Parking in the neighborhood nearby is best, either on 17th Street to the East via Land Park Blvd or 17th Street to the North via Vallejo Way. (DO NOT follow directions to McClatchy High School, it will take you to Freeport which is harder to reach the track). We will be meeting here for Monday practices most of the season, getting some time on the track. We will be meeting at the Boathouse on Thursdays as usual.
New this season, Hawks have the OPTION to meet on Wednesday evenings at 5:30 at the Bridgeway Island Park for an easy 30 minute run and then throwing practice with Coach Blake. If you don't know Coach Blake's awesome experience check out the "ABOUT" page to read his bio. We will focus on javelin at first, this is a great opportunity for Hawks to learn something new and maybe find something at which they could be really great! For this week, here is the schedule: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 4 x 60 fast/140 easy, 2 x 150 fast 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 15 min warm up, drills, strides 2x(3-person relay at the Swamp) 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric This is it, the start of our 2024 track season! This Monday, March 18th is our first practice, and we can’t wait to see how all this off-season training is going to turn into success! 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 running practice schedule is Monday and Thursday evenings, and we meet either at the Boathouse (on Thursdays) or at the McClatchy High School track (most Mondays). The weekly schedule will be posted on this Coaches’ Blog each week. The coaches have put together a training schedule to make some fast track runners! Beginning March 27th, on top of our running practices, we are introducing a new practice for throwing events on Wednesday evenings at 5:30 at Bridgeway Island Park in West Sacramento. Hawks can get their 30-minute Wednesday run in as a warm up and then Coach Blake will introduce and help us learn the skills of the throwing events. We will talk more about this exciting opportunity at practice this week! 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. So let’s get going; next week's practice schedule is as follows: Monday: 5:30pm at the Boathouse 10 min warm up, drills Card Run 1-5 min, 4-5 Hill Sprints 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 20 min Lake Loop Fartlek, 15 sec hard/45 sec float 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! 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 |
AuthorDelta Hawks Coaches Archives
April 2024
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