We've now had 2 weeks of training under our belt.  Opportunities to improve.  Let's make this week count so that Saturday's time trial is successful.  We will be following the same rules as last time. This is an important week of training.  We will be Virtually Competing against the Chico Striders and also looking forward to our Cloud Championships on June 1st. For more info, you can look at this PDF document all about the Cloud Classic.

PLEASE CONTACT ME AND LET ME KNOW IF YOUR ATHLETE WILL PARTICIPATE IN THE TIME TRIAL.

This week's workouts are as follows:

MONDAY: REST

TUESDAY: Speed Workout (2 Choices)

• 10 Min warmup
• If you can find a TRACK:
  • Y/W - 6 X 300m |100m Jog back to the start.
  • G/B - 8 X 300m | 100m Jog back to the start.
• OR at the SWAMP:
  • Y/W - 6 X Swamp Loop (no finger) | 2-3min rest.
  • G/B - 8 X Swamp Loop  (no finger) | 2-3min rest.
• 10 Min Cooldown.
• Stretching & Strength

WEDNESDAY: REST

THURSDAY: Easy Run for G/B 3-4 miles

FRIDAY: REST & Stretch

SATURDAY: TIME TRIALS

• 9 Am Start Time.
• Trials are for 1600m and 800m
• If your athlete would like to participate, please email me at DeltaHawksRacing@gmail.com
• Time Trials will be this Saturday at the Lake. 
  • I will be setting up time slots for each athlete.
  • Athletes and their parents must arrive 30min before their time slot to warm up around the Lake in reverse order.
  • Each Athlete will run their time trial around the Lake by themselves - (Bring on the Toughness!)
  • I will be at the starting line and finish line for each time trial and will record the times.
  • Athletes will complete a cool down in reverse order around the lank and then head home.
• ALL WILL WEAR FACE MASKS WHEN NOT RUNNING.
• ALL WILL PRACTICE SOCIAL DISTANCING
• Please bring all your disinfecting tools like wipes, soaps.
• This method of time trials will keep everyone at a safe distance. 

Finally, Time Trials are not mandatory.  If anyone in your family is not feeling well or is uncomfortable with participating, please stay home.  Additionally, we will have one more time trial later this year on the same course so that we can compare our improvements and see the results of our training.

Run Tough, 
Coach Phil

Parents and Athletes, if you've can take anything away from these several weeks of shelter in place, zoom meetings, distance learning, and "one your own" workouts, remember this: You are NOT alone.  Running clubs all over this country are experiencing the same issues you are.  They aren't seeing their friends, they're running their workouts by themselves, and they are all missing out on competing against others in track meets.

As we are all learning how to innovate and do our everyday tasks a little differently, we have come up with a new "way" to compete for the second the second half of the season.  Our first set of Time Trials on April 11th two weekends ago was a step toward success.  Word got out and the coach of the Chico Striders reached out to me with a great idea.  Let's Race!  Over the weekend and today, we mapped out a series of 2 more trials and a Championship to finish off the seasons.  Our goal: Keep training, Keep Improving, and start winning against other teams doing the same thing.  We are working on "Branding" the time trial series right now but the dates will be as follows:

May 2nd - Time Trial #2
May 23rd - Time Trial #3
June 6th - Time Trial Championships!

We will invite other Track Clubs to join us such as Oak Hill, Buffalo Chips, and SRA.  Hopefully by the time we reach June 6th, we will have several clubs reporting their athletes times.  We will even have some awards for top finishers in each age group and races.

Our First Time trial is the template.  Each Club will host their own Time Trials at their own courses.  Athletes will run a 1600m and/or 800m time trial and coaches will report the times onto a shared google spreadsheet by 4pm the day of the trial.  It has been agreed that if some athletes want to run their trial on their own on the preceding Thursday or Friday for purposes of safety, they may.

As with the last Time Trial, we will follow all safety rules including 6 feet separation, staggered start times, and mandatory face masks anytime someone is not running.

The Chico Striders will be catching up with us and posting their first set of time trials this week.  On Saturday, I will share the first set of Race results.

With that, Let's get Training!!! 

Sorry that this week's workouts are a late. I'll try and be better. :/

MONDAY: REST
TUESDAY: TEMPO LADDER. 

• Try to get some hills in the mix.
• 10/15min warmup
• 20 min Ladder Tempo (Black 27min)
  • 3min Tempo (1min jog)
  • 4min Tempo (1min job)
  • 5min tempo (1min Jog)
  • Y/WG 4min Tempo (1min Jog) / Black - 6min tempo (1min Jog)
  • (Black only) 5min Tempo into Cooldown
• 10/15min Cool down
• Stretches & Strength

WEDNESDAY: REST
THURSDAY: G/B 4-5 easy miles
FRIDAY: All groups, 20min Hill Tempo Workout.

• 10/15 Warm Up and Cool Down
• 20 minutes of Hill Running.
  • Try Marshall Hills.
  • If you're up to it, take a drive to the foothills.

SATURDAY: Rest
SUNDAY: Long Easy Run

• Y3, W4, G5, B6

MONDAY: REST.

Looking forward to seeing you all hit some PRs at our next time trials.


Run Tough,
Coach Phil

It was so great to see some of our athletes on Saturday.  Thank you for all doing such a great job with social distancing and wearing those masks.  As was expected, we saw some personal records (PRs) and for every athlete who participated, we now have a "baseline" for the next time trial 3 weeks from now.  If your athlete missed the workout and would like to run the time trial on your own this week, you can do it on Wednesday this week and send me your times.  Message me I will give you the same course we all used. Remember, this was on a dirt trail, running on their own, without the aid of competition and support around a track - stellar results!

RESULTS:

It's time to test ourselves!  In the midst of all the chaos of COVID, I've decided to put together a Time Trial.  This is a simple way to test ourselves and honestly, I'd love to see our athletes running again.  Here's how it will work:

• If your athlete would like to participate in either an 1/2 mile  or 1 Mile time trial, please email me at DeltaHawksRacing@gmail.com
• Time Trials will be this Saturday at the Lake. 
  • I will be setting up time slots for each athlete.
  • Athletes and their parents must arrive 30 min before their time slot to warm up around the swamp.
  • Each Athlete will run their time trial around the Lake by themselves - (Bring on the Toughness!)
  • I will be at the starting line and finish line for each time trial and will record the times.
  • Athlete and parents will jog over to the swamp to complete a cool down and then head home.
• This method of time trials will keep everyone at a safe distance.  Please have your athlete wear face masks when not running. Parents please wear face masks at all times.
• Please bring all your disinfecting tools like wipes, soaps.

Finally, Time Trials are not mandatory.  If anyone in your family is not feeling well or is uncomfortable with participating, please stay home.  Additionally, we will have one more time trial later this year on the same course so that we can compare our improvements and see the results of our training.

With that, here is our training for the week:

MONDAY: Rest

TUESDAY: LADDER WORKOUT @ SWAMP

• 10/15m Warm-Up
• Y/W: 800m, 600m, 400m, 200m
• G/W: 1200m, 800m, 600m, 200m
• 10/15m Cool Down
• (Please text me and I will send you pictures of the starting line and finish line for each segment - 916-265-8387)

WEDNESDAY: REST

THURSDAY: Easy Run

• G/B  3-5 miles

FRIDAY: REST

SATURDAY: TIME TRIALS - Meet at the LAKE

SUNDAY: Easy Long Run

• Y/W: 4 miles
• G: 5 miles
• B: 6-7 miles

Run Tough,

Coach Phil.