I'm dubbing this week HYDRATION WEEK! Let's ALL be drinking at least 64 oz of water per day. Even better, let's try and drink our weight in oz of water. So, I weight 180lbs, so my goal is 180 oz of water. We are going to be seeing some SERIOUS heat this week and hydration will be our greatest weapon against it.
This is our second to last week. I am going to be pushing you all to work hard this week and then next week we will have a short taper till our Cloud Classic Championships. We had some GREAT races on Saturday with tons of PRs all while running against the wind. I know some of you are just shy of your goal and this week is the week we earn it.
So, here are this week's workouts:
MONDAY: Rest & HYDRATE
TUESDAY: SPEED WORKOUT & HYDRATE (Super Important Workout)
WEDNESDAY: REST & HYDRATE
THURSDAY: On Your Own;
FRIDAY: TEMPO & HYDRATE (Super Important Workout)
SATURDAY: REST & HYDRATE
SUNDAY: LONG EASY RUN & HYDRATE
Again, this week is sooooo important for the success of the championship on June 6th. I really look forward to seeing how our kids do in their final meet of the season.
We've been working hard over the last few weeks and now come to our last Time Trial before the Cloud Classic Championship. Here's this week's workouts:
TUESDAY: Repeat 600s (Swamp Loop + Finger)
THURSDAY: On Your Own
FRIDAY: Everyone, Easy 2-3 miles
SATURDAY: Time Trials @ the Lake
SUNDAY: Long Easy Run - 4-6 miles.
Finish Strong. We have only 4 Weeks left of our Season. Every workout counts as we race toward the Cloud Classic Championship. I hope you're getting them in.
Here are this week's workouts.
TUESDAY: Speed Workout - Two options
THURSDAY: On Your Own
FRIDAY: TEMPO "CUTDOWN" WORKOUT
SUNDAY: Long Easy Run.
As I watched our Time Trials on Saturday I saw very clearly the power of what we call a "Base." The Base is the mileage we put on every week. As a runner improves, the goal is to increase the Base. Base is typically measured in Mileage per Week. The trick is to slowly increase an athlete's base over time. If you increase too fast, and there is risk of injury. If you increase too slow, the speed workouts may suffer and PRs are not attained. If you drop your mileage and loose that long fought for base, you have to build it up again. Luckily, in this scenario, the body has already learned what it needs to do and recovering the base is typically quicker than laying it down the first time.
All this to say, I saw some athletes that have clearly done a perfect job increasing their base over the last three weeks that translated into stellar PRs (ie: Sonia & Natalie).
I saw a few athletes that are ready to increase their base a little more (ie: Adeline, Matthew, and Jake)
It's all about that Base. We increase the base when we complete the workouts, run our warmups and cooldowns, and get our long easy runs in.
Here's this week's workouts:
TUESDAY: Speed Workout: Track/(Swamp w/out Finger)
FRIDAY: Tempo Run
SUNDAY: Long Easy Run
Thank you everyone who came out for the Cloud Classic Time Trials! It was fun to see everyone and thank you for practicing social distancing and wearing masks. As a reminder, we are now competing against other teams in a virtual race where we log each athlete's times. We have one more time trial at the end of May and then a Championship on June 6th. This week we competed against the Chico Striders who had a very good showing of almost 20 athletes!
Below I've listed every Hawk that competed and their results:
Team, I am so proud of your effort and determination. Let's keep these workouts going and make sure we are appreciating all three T's: Talent, Training, and Toughness. I had a good talk with one of our athletes on Saturday about how important it is practice our Toughness during these times. We don't have our group practices three times a week or track meets. This is the opportunity to practice mental toughness. Train when everyone else is playing video games. That's what will get you ahead. Not just for the Cloud Classic Series, but for next Cross Country Season and for life as well.
Parents, as always, thank you so much for being a part of your athlete's journey and part of the fabric that makes up the Delta Hawks. I am thrilled to be coaching our kids. I'm busy these days, but I can honestly say the Hawks is one of my greatest joys outside of my family. Thank you for allowing me to coach during this awkward season. Let's get through it together, enjoy a break, and then tackle Cross Country in the Fall.
PS - The Week's workouts coming tomorrow, Monday is a Rest Day as usual.
Delta Hawks Coaches