 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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 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  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.
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)  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.  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  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)  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  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
 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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December 2022
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