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WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Week 14 - Locking In

4/29/2019

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This week we will continue our focus on locking into the appropriate training paces. We learned a lot from last Tuesdays workout so please focus on hitting the times we provide. We also will officially workout as 4 groups now instead of three to help people train with like paced partners. So we now have yellow, white, grey and black groups.

Week 14 - (Apr. 29 - May 4)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track

Warmup (Y/W - 10 min, G/B - 15 min)
Black: 2 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog)
Grey: 2 x 800 (400 jog), 1 x 400 (400 jog), 2 x 200 (200 jog)
White: 1 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog)
Yellow: 2 x 600 (200 jog), 1 x 400 (400 jog), 1 x 200 (200 jog)

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides


Friday
Marshall Hill Tempo

Saturday

All Groups: Rest Day (other sports ok)

Sunday
Long Run

Yellow: 2 - 3 miles
White: 3 - 4 miles
Grey: 4 - 5 miles
Black: 5-6 miles

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Week 13 - Changing Gears

4/22/2019

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With 6 weeks left in the season it is time to change gears. We have a solid phase of training ahead of us without a lot of races. As always it is critical to be consistent and in this next round of training it is going to be critical that our athletes pay attention to the paces the workouts are suppose to be running at each practice. Parent - you can help us out by reminding your kids that our sport is fun but like all sports it takes focus and when they arrive to practice its time to focus. We are really excited to see how our Hawks develop over the next 6 weeks as now we will be putting the icing on the cake so to speak.

Week 13 - (Apr. 22 - 28)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track

Warmup (Y/W - 10 min, B - 15 min)
2 x 800, 1 min recovery @ Tempo Pace
4 x 200, 200 jog recovery @ Repeat Pace
​1 x 1 mile progression


Wednesday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles


Thursday
Yellow/White: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides


Friday
20 minute tempo at Marshall Hills

Saturday

All Groups: Rest Day (other sports ok)

Sunday
Long Run:

Yellow: 3 miles
White: 4-5 miles
Black: 5-6 miles
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Hawks Spread Their Wings at Sheldon Invite

4/19/2019

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Our second track meet of the season took us to Sheldon HS in Elk Grove. Our athletes brought more training and at least had some track experience going into this meet. They were not short of some adversity however. Those who ran the 1600 were confronted with heat due to the 4:00pm start and all of our kids battled large fields which meant crowded starts. So when you keep those things in mind our Hawk performances are even more impressive. 
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Girls 1600
Brooklyn - 7:20 (first 1600 ever)
Natalie - 7:26 (first 1600 ever)
Madeline - 7:46

Boys 1600
Caleb - 5:51.73
Matthew - 6:01.21
William - 6:07.07 (13 sec PR!!)
Justin - 6:14 (29 sec PR!!)
Dylan B. - 6:15.74 (first 1600 ever)
Spencer - 6:16.9 (6 sec PR!!)
Sam - 6:38.69 (7 sec PR!!)
Nathan - 6:44.04 (first 1600 ever)
Cohen - 7:28.24
Bode - 7:39.40 (5 sec PR!!)
Keilen - 7:44.30 (first 1600 ever)

Girls 800
Madeline - 3:14 (19 sec PR!!)
Brooklyn - 3:20 (14 sec PR!!)
Raegan - 3:48 (10 sec PR!!)

Boys 800
Caleb - 2:44
Dylan B. - 2:44
William - 2:45 (7 sec PR!!)
Justin - 2:46 (12 sec PR!!)
Matthew - 2:50 (tied PR)
Spencer - 2:52 (2 sec PR!!)
Nathan - 3:02 (first 800 ever)
Sam - 3:04 (8 sec PR!!)
Myles - 3:19 (first 800 ever)
Cohen - 3:21 (8 sec PR!!)
Gabe - 3:28 (first 800 ever)
Bode - 3:34 (tied PR)
Keilen - 3:46
Dylan - 4:01 (first 800 ever)
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Week 12 - Rest = Improvement

4/15/2019

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The number one factor in improvement is rest. We expose our bodies to training and then during rest the body adapts to the training. Occasionally, its important to take a down week. Lucky for us this week (Spring Break) is a great week for a down week. We are coming off a heavy weekend of racing and have a race on a Friday this coming week. So Tuesdays workout will be light and focused on getting more comfortable with the track since we are at River City High School. We will not have practice on Friday (due to Sheldon Invite) or Sunday (due to Easter). So please take a close look at this weeks schedule and plan to to get some easy running in on your own.

Week 12 - (Apr. 15 - 21)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track

Warmup (Y/W - 10 min, B - 15 min)
4 x 600 (Smooth 400, Push 200), Rest = 200 slow jog)


Wednesday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles


Thursday
All Groups: Rest Day (other sports ok)

Friday
NO PRACTICE
Sheldon Invitational (Sheldon HS in Elk Grove)
1600 and 800 meter events

Saturday

All Groups: Rest Day (other sports ok)

Sunday
NO PRACTICE (Easter)
Yellow/White - Easy 3-4 mile run (or family hike, bike ride, etc.)
Black - Easy 5 mile run (or family hike, bike ride, etc.)

Be ready for next Tuesday to come focused with the intent to tackle some new challenges in our next phase of training.


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Hawks Zoom at Zoo Zoom

4/14/2019

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The Hawks zoomed at the Sacramento Zoo Zoom 5k with many of the kids doubling back from a track meet last night at Halden Invitational. We saw some amazing team work in the races and some incredible efforts for big PRs!

Zoo Zoom 5k Results
Finish Time (Pace) - Overall Place/Age Group Place
Coach Dusty - 19:59 (6:26) - 18 OA/1 AG
Caleb - 21:08 (6:48) - 31 OA/3 AG
Nathan - 21:15 (6:50) - 34 OA/4 AG - 1:46 PR!
William - 21:27 (6:54) - 38 OA/6 AG
Jeff (William's Dad) - 22:37 (7:16) - 62 OA/7 AG - PR!
Shane (Preslie's Dad) - 24:09 (7:46) - 89 OA/6 AG
Spencer - 24:29 (7:52) - 97 OA/8 AG
Sam - 24:38 (7:55) - 100 OA/14 AG - 3 sec PR!
Preslie - 24:57 (8:01) - 113 OA/7 AG - 49 sec PR!
Josh (Sonia's Dad) - 25:08 (8:05) - 118 OA/8 AG
Bode - 27:20 (8:47) - 164 OA/16 AG - 1:18 PR!
Madeline - 29:13 (9:24) - 213 OA/10 AG 
Jodi (Preslie's Mom) - 29:20 (9:26) - 219 OA/13 AG
Matt (Sam&Madeline's Dad) - 30:33 (9:49) - 255 OA/17 AG 
Brooklyn - 30:47 (9:54) - 269 OA/15 AG
Sonia - 30:52 (9:55) - 273 OA/16 AG
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Hawks Fly at Halden Invitational

4/13/2019

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Our Hawks hit the track for the first time this season and for most of our team it was the first time ever. These kids amaze us all the time but tonight they really blew our minds. Amazing performances by veterans and rookies! We are so proud of these kids for trying something new and putting it all out there.

Results
Girls 1600 Middle School Division
Marina - 15th - 6:39.12
Preslie - 18th - 6:53.88
Adeleine - 19th - 7:02.31
Madeline - 21st - 7:34.22

Boys 1600 Middle School Division
First placement = within heat
Second placement in parenthesis = all heats combined
Caleb - 3rd (13th) - 5:49.24 (10 Sec. PR)
William - 6th (23rd) - 6:20.74
Matthew - 7th (24th) - 6:21.30
Spencer - 8th (25th) - 6:22.60
Justin - 11th (28th) - 6:43.10
Sam - 12th (29th) - 6:45.42
Cohen - 14th (32nd) - 7:06.33
Bode - 17th (36th) - 7:44.04 (1:19 PR)

Girls 800 Middle School Division
Combined Heat Results
Marina - 12th - 2:53.37
Preslie - 23rd - 3:15.93
Adeleine - 24th - 3:27.36
Madeline - 25th - 3:33.02
Brooklyn - 26th - 3:34.25
Olivia - 27th - 3:35.31
Raegan - 31st - 3:58.75

Boys 800 Middle School Division
Caleb - 2nd (8th) - 2:41.23 (9 sec. PR)
Dylan B. - 3rd (10th) - 2:41.43
William - 5th (14th) - 2:52.01
Matthew - 8th (17th) - 2:53.25
Luke N. - 9th (18th) - 2:54.37
Spencer - 10th (19th) - 2:54.68
Justin - 11th (20th) - 2:58.75
Sam - 14th (24th) - 3:12.21
Cohen - 17th (27th) - 3:29.43
Keilen - 18th (28th) - 3:29.88
Bode - 20th (30th) - 3:34.50 (22 sec PR)


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Week 11 - A FULL WEEK!

4/8/2019

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This is an exciting week for the Delta Hawks. Coming off an amazing set of performances at the Sactown 5k we enter a week with our first track meet at the Halden Invitational in Davis (Saturday) and the Sacramento Zoo Zoom 5k (Sunday). 

Week 11 - (Apr. 8 - 14)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
6 x 3:1, 1:30, 30:30 at the Swamp

Wednesday
-All Groups: Rest Day (other sports ok)

Thursday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles

Friday
Hawks Practice at 5:30pm at The Boat House
Easy 2 - 3 miles + Strides

Saturday

Halden Invitational @ Davis Senior HS

Sunday
Race: ZooZoom 5k

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Sactown 5k Recap - 12 Hawks PR!

4/7/2019

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Wow! Who FLYS? WE DO!!!!!!
What an incredible day. The weather was perfect and our performances were impressive. One thing to know, although this course is similar to Shamrock'n it is a harder course due to some inclines and multiple 180 degree turns that make staying in a rhythm very difficult. So the fact that we had so many PRs is a sign of our kids learning how to race and improving tremendously - incredible!!!!!

Sactown 5k
Finish Time/Pace
OA = Overall Placement
AG = Age Group Placement
PR = Personal Record
  • Caleb: 20:00/6:26 - 19 OA/3 AG
  • William: 20:44/6:40 - 24/4 (2:33 PR)
  • Matthew: 20:45/6:40 - 25/5 (Tied PR)
  • Luke S: 21:56/7:03 - 35/8 (1:59 PR)
  • Luke N: 22:28/7:13 - 47/11 (10 sec PR)
  • Jeff (William's Dad): 22:50/7:21 - 53/4
  • Marina: 22:51/7:21 - 54/2 (3 sec PR)
  • Spencer: 24:03/7:44 - 65/14 (37 sec PR)
  • Andrew (Natalie's Dad): 24:06/7:45 - 66/6
  • Natalie: 24:07/7:45 - 68/3 (3:05 PR)
  • Jeremy (Keilen's Dad): 24:51/7:59 - 89/8
  • Preslie: 25:46/8:17 - 113/7 (1:59 PR)
  • Cohen: 27:29/8:50 - 159/19 (3:46 PR)
  • Keilen: 27:32/8:51 - 163/20 (3:07 PR)
  • Bode: 28:38/9:12 - 193/22 (1:12 PR)
  • Gabriel: 29:18/9:25 - 205/23
  • Sofia (Luke S Aunt): 29:26/9:28 - 209/13
  • Emily (Gabriel/Dylan's Mom): 29:39/9:32 - 215/7
  • Dylan H: 29:39/9:32 - 216/24
  • Brooklyn: 30:21/9:46 - 232/16 (1:07 PR)
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Week 10 - Gotta Run Fast to Run Fast

4/1/2019

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One of the number one questions I get is, "how do I get faster"? Well, after a long explanation about the patience, consistency and commitment needed for a solid foundation my short answer is "you gotta run fast in order to run fast".  Basically, it is time for us to turn it up a bit.

Week 10 - (Apr. 1 - 7)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
500s at the Swamp
New Group Assignments & Assigned Times

Wednesday
-All Groups: Rest Day (other sports ok)

Thursday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles

Friday
Hawks Practice at 5:30pm at The Boat House
Easy 2 - 3 miles + Strides

Saturday

-All Groups: Rest Day (other sports ok)

Sunday
Race: SacTown 5k
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