Coach Eric has set us up with another great track meet for us this weekend and we will now have our own individual times to compete against.  For more info about upcoming meets, take a look at Coach Eric's latest post and for your time from the last race, check out the results here.  As a reminder, our workouts reflect a longer term strategy to get you prepared for Junior Olympics qualifiers, not for this weekend alone.  We are going to keep pushing ourselves to run tough, build that base, and now we are adding more and more speed workouts into the mix.  Get ready for a solid week of training.


MONDAY: Rest, feel free to enjoy some stretching as well.


TUESDAY: Swamp Repeats.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y - 800, 600, 400, 200
• G/B - 1200, 800, 600, 400, 200
• Cool Down and Strength

WEDNESDAY: REST & Stretch


THURSDAY:

• REST for W/Y
• G: 2-3 EASY miles
• B: 3-4 EASY miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hills Cutdown

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• W/Y/G - 20min
• B - 25Min
• Every 5min, increase pace.
• Cool Down and Strength

SATURDAY: Thunder Hawks Invite #2.  See TEAM APP for Details.


SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 24-25 miles

Let's have a great week!
Run Tough,


Coach Phil.

Ok Hawks, we have a few updates for you!

As you know, this is a strange season with the global pandemic creating challenges to hosting regular track meets. We've been lucky to find a team who is willing to host a meet for our athletes to have the chance to compete, and we will continue to look for more as the state opens up.

As we announced on the team app, we have another meet lined up! This coming Saturday, May 1, we will again be visiting Al Patch Park in Vacaville, where the Thunderhawks will be hosting us and two other teams for another fun day of running. 

If you haven't already, PLEASE do two things: first, let me know ASAP if your athlete(s) will be attending, and then go back to the City of Vacaville website to register for the meet at: https://secure.rec1.com/CA/vacaville-ca/catalog Please search for activity code “21294” in the search box. It will cost $7/athlete this time. All athletes MUST be registered by Friday, April 30th at 5:00PM.

In addition, we have updated our website's 2021 Track Schedule to include the dates of the probable USATF Junior Olympic qualifying and championship meets. The USATF Leadership seems pretty convinced that these meets will occur, they are still working out locations at which to host the competitions and what rules will be applied.

If you have any questions, please let the coaches know either before or after practice or reach out to us when it is convenient. Thank you for giving your kids the chance to engage in and fall in love with our sport!

What a great weekend!  Eric and I are so proud of all of the Delta Hawks and the effort this weekend.  For many, this was the first meet in 2 years.  For others, it was the first meet ever.  All of you now have a base time to work from.  You all can set your own goals for improvement and personal records.  Who's ready for this week's practices!?

Here are the results for our last race.  Thank you coach Erin for entering all the times and grabbing ribbons for those who were not able to stick around. :)












​

Hey Hawks!  We are sorry for the late notice, but were just notified that the City of Vacaville, our host for the meet with weekend, is asking all athletes to sign an online waiver of liability for COVID-19 protocols, etc.  If your child(ren) is planning to participate in our meet this weekend, PLEASE GIVE THIS YOUR IMMEDIATE ATTENTION.  They want all waivers completed by Friday (tomorrow).

Every family needs to create an account on the Vacaville Parks and Rec website and agree to an online waiver.  I already went through the process and include step-by-step instructions below to make it as easy as possible for you.

First, go to this website: https://secure.rec1.com/CA/vacaville-ca/catalog. 

Then, in the “Filter” field to the left of the page, enter “21235” to search for the meet info.  Then create an account for yourself, and add your child(ren) as names associated with your account.  This is all free, but you have to “checkout” to get to the waiver section, so you select your runners and “Add to Cart”.  Next, you click on the “I Agree” prompts and then re-enter your athlete’s info (I don’t know why we have to enter it twice).  The next screen includes the waivers for liability, photos, and COVID-19 protocols. You have to “draw” your signature once, and then you can just use the same signature for all the other sign-offs.  After that, you just click through the “payment” and “review” prompts (remember, its free, you just click through).  You should get a receipt emailed to you when you’re finished. 

We acknowledge this is inconvenient, and apologize for the last-minute change.  This season is a weird one.  For future reference, this typically is a much easier process – one in which the coaches sign up the athletes through an easy portal (athletic.net) and your membership fees cover the cost.  Bear with us as we do our best to navigate the COVID reality and just find ways for our kids to compete and have fun running.

If you have any questions, feel free to contact Coach Eric directly at 512-826-0648.  Thanks, and see you at Friday’s practice! 
 
Run tough!

It's been a year long wait, but it has finally arrived!  Thanks to Coach Eric, we have our first race of the season this coming Saturday.  I want you to know you are all ready to run this race.  We will have most of you in two races, the 800m and 1500m.  This is our first race, so it will help set a "bar" from which we can improve from.  Our training is designed for races further into the seasons so this week will look like any regular week for the most part, but we will make a few tweaks to make sure you are ready to rock on Saturday.  Let's run tough and be mentally prepared for the race this weekend.
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: TEMPO @ Swamp

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y/G - 25min; B - 30 min.
• Tempo on Swamp; Easy on Finger
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G: 4 easy miles
• B: 5 easy miles
• 7 Strides after your run​

"FLOCK FRIDAY": Track Meet Prep at Swamp 

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• W/Y/G - 1x800; 1x1500
• B - 2x800; 1x1500
• Cool Down and Strength

SATURDAY: Track Meet.
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 4 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 22-24.5 miles
Let's have a great week!
Run Tough,
Coach Phil.

Another week under us and now we get to look ahead to our first track meet!!!  Be prepared for details coming from Coach Eric on the website and/or via the Team App.
Here's a look at this week's workouts.


MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: 800 Repeats @ LAKE LOOP.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Lake
• 800 Repeats at Tempo Pace, 1min rest in between.
• W/Y- 4x, G-5x, B-6x
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G: 4 easy miles
• B: 5 easy miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hill Tempo and Repeats

• 10 min Warmup/Cool Down to/from Marshall Hills
• Drills at Marshall Hills
• 2 X 10min Tempo, (2 min Rest)
• 4 X Hill repeats to cone.
• Cool Down and Strength

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4-5 miles
• B: 4-6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=9-10 miles
G= 19-21 miles
B= 20-24 miles
Let's have a great week!
Run Tough,
Coach Phil.