 Just returned from a windy but otherwise beautiful Modesto, and I have to tell everyone how proud I am of our Hawks! It was cool for the races each day, but the 20 mph headwind down the back stretch created more of a challenge. Good thing we practice in the wind so often - that's why we ran a bunch of PRs!
Of note, Adeleine ran 26 seconds faster in the 3k, while in the 800m Reagan improved by 9 seconds and both Josie and John ran 8 second PRs. Elias ran a PR in both the 800m and the 1500m (setting the meet record in the latter event). Ryko completed an impressive triple, improving his time in the 3k and then running strong in the 800m and the 1500m! As we've discussed, next up, the Hawks are competing in the Golden West Invitational at Cordova High School next Saturday June 4th. Get your RSVP in on the Team App by tomorrow in order to be included; also let me know if you are NOT going to compete in both the 800m and 1500m so I can register each Hawk accurately. REMINDER: We are not meeting at the Boathouse Monday night for practice; everyone (not racing in the No Excuses 5k) has a workout to do on Monday, but can do it on your own. Find someone to workout with and get it done! The schedule this week is as follows: Monday: On Your Own 10 min warm up, drills Fartlek - 4x4mins hard with 3mins jog rest in between 10 min cool down, strength Tuesday: rest and stretch Wednesday: Gray and Black - 4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills LD runners: Fartlek 3x5:30mins with 2 min rest Speedsters: 4-6x400m, 200m jog Everyone: 4x200m, 200m jog 10 min cool down, strength Friday: rest and stretch Saturday: Golden West Invitational Cordova High School, Rancho Cordova CA Sunday: Long run on your own Black: 6-7 miles Gray: 4-5 miles Yellow/White: 3-4 miles Again, if you have any questions, please let us know. Hawks Fly! Coach Eric
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Hey Hawks, I hope that you're feeling as good about your progress as I am! Every single athlete on this team has done great work this season and improved immensely - we are all so proud of you!
First Reminder: If you are not racing both days this weekend then you need to do your long run on the off day. Second Reminder: If you are planning to participate in the Golden West Invitational in Rancho Cordova next weekend, I have to hear from you before the end of Monday. Registrations are due before 9pm that day, so respond to the Team App ASAP. Next week, we are not having a team practice on Monday - so we are not meeting at either River City Track or the Boathouse. WE WILL, HOWEVER, HAVE A WORKOUT FOR EVERYONE NOT RUNNING IN THE NO EXCUSES 5K. It would be best if everyone found a teammate and ran Monday's workout together on your own time. Post to the Team App and see if you can find someone to coordinate with, that's what the App is for! Next week's schedule will be posted on this blog on Sunday, along with results from the meet. If you have any questions, please let me know, thanks! Coach Eric First, we need to acknowledge how incredible our Hawks have worked this season - we have a group of savage runners!
Second, I want to remind everyone that we are once again meeting on Monday at River City High School to practice on the track. The advantage of practicing on a track is that we have better feedback on the level of effort kids are committing because we know the times they are actually running for the distance. This is critical information to inform the workouts and structure the practices moving forward. Please be sure that our Hawks are getting the sleep they need, are hydrating during the day, and eating the right amount prior to practice to help them perform their best. Third, I NEED TO HEAR FROM EVERY FAMILY ABOUT UPCOMING MEETS. Please go on the team app and RSVP for both the Memorial Weekend meet and the following weekend at the Golden West Invitational as I need that information to accurately register our athletes. For some of our Hawks, these next two weeks are the summation of their season. Please contact me if you have any questions. Fourth, if you are not running in the meet in Modesto, or if you are only running 1 day, you need to do your long run. Also, if you are not doing both days in Modesto I hope that you consider signing up for the No Excuses 5k Monday morning. Finally, here is the schedule for this week's practices: Monday: 5:30pm at River City High School 10 min warm up, drills 3-4x600m/400m jog, 4x200m/200m jog 10 min cool down, strength Tuesday: rest and stretch Wednesday: Gray and Black - 4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills 3-4x2:30min w/ 3min jog, then 4-5 strides 10 min cool down, strength Friday: rest and stretch Saturday and Sunday: Tom Moore Youth Classic Riverbank High School, Riverbank CA and/or Long run on your own Black: 6-7 miles Gray: 4-5 miles Yellow/White: 3-4 miles Again, if you have any questions, please let us know. Hawks Fly! Coach Eric  Hey Hawks,
As the season starts approaching its close, we start to look ahead to what might still be out there for each of our athletes. We began the season dreaming of USATF Junior Olympics because Sacramento is hosting the national championship meet at the end of July. As the season has progressed, we keep seeing growth in our kids and that is a great thing. But qualifying for Nationals is a pretty high standard, and I thought it might help everyone if I did some analysis to define just what it might take for athletes to make it. Before we go further, I want to clarify that qualifying for Nationals should in no way be the measure of success for a season. It is a great accomplishment and one that we can all aspire to achieve, but a season that ends without a golden ticket can still be a successful, impressive season for every athlete who works his or her tail off and learns more about competing and himself or herself in the process. Ultimately, we are racing our own shadow every time we step on the track - and that is the measuring stick upon which I hope we can focus. That being said, it is good to have dreams. Remember that there are hundreds of kids in our region vying for those 5 spots in each age group. But I went back over the five most recent years of qualifying meets (2015-2019) and compiled the 5th place times for each age in each event. I then averaged them, to give us some idea of what it might take in any given year to qualify. Conditions can obviously play a major role, so don't set these times in stone - I only hope that they can help inspire our Hawks to dream of what they could do, and where they might go, if they set their sights on the stars. So without further ado, here you go: Boys 800m: 8 and under – 3:04 9-10 – 2:38 11-12 – 2:36 13-14 – 2:10 1500m: 8 and under – 6:20 9-10 – 5:22 11-12 – 5:09 13-14 – 4:30 3000m: 11-12 – 11:25 13-14 – 10:12 Girls 800m: 8 and under – 3:08 9-10 – 2:50 11-12 – 2:35 13-14 – 2:24 1500m: 8 and under – 6:31 9-10 – 5:50 11-12 – 5:19 13-14 – 5:00 3000m: 11-12 – 11:52 13-14 – 11:18 If you have any questions, let me know. Hawks Fly! Coach Eric  Before we get into the regular post, BIG ANNOUNCEMENT: We will be doing Monday practices at the River City High School Track for the rest of the season! Be sure to arrive at the Track by 5:30 Monday - NOT the Boathouse. We will have Thursday practices at the usual location.
Chico Recap What a fun day in the Sun in Chico! As usual, Hawks families were great while our athletes represented well on the track. We had a bunch of PRs in the 800, and nearly every Hawk was able to participate in the 4x800 relays! Here is a list of athletes who improved their fastest time this year and by how much:
Next Meet - Tom Moore Classic in Riverbank Our next meet is a two-day event in Riverbank, CA (near Modesto) over Memorial Day Weekend (in two weeks). The 3k will be Saturday morning starting at 9am (so athletes in that event need to be at the track by 8am). The 800m comes on Saturday as well, probably around noon, so athletes registered for the 800m will need to arrive by 10am. The 1500m is set for Sunday morning, probably around 9am requiring athletes to be there no later than 8am. The Thronsons will be staying in Modesto both Friday and Saturday nights so we can be sure and be at the meet in time for the early events both days. While you could drive down and back each day, it would be an early start and a lot of gas. Whatever you decide, we need to know who plans attend and on which days (similar to the Hercules meet last month). We need to complete our registration by Tuesday May 24th, so please figure out your plans and let us know as soon as possible. If your Hawk is not attending the Riverbank Meet, then we strongly recommend signing up for the No Excuses 5k on Memorial Day morning. We will be having practice on Monday the 30th, but if your Hawk raced that morning we will go easy on him or her. This Week's Schedule As announced above, we will be practicing on Monday at the track at River City High School and Thursday at the Boathouse as usual. In addition, we will be doing workouts in two different groups moving forward. Some Hawks are training for a longer season than others, and some are training for longer distances than others, so now we have to bifurcate the team to meet each athlete's needs. Coaches will explain more at practice. Here's the schedule: Monday: 5:30pm at River City High School 10 min warm up, drills Group 1: 4-6x600m/200m jog Group 2: 3-4x1000m/3 minutes jog 6 Strides 10 min cool down, strength Tuesday: rest and stretch Wednesday: Gray and Black - 3 to 4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills 10-15 minute tempo, then 6x200m/200m jog 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: Long run on your own Black: 6-7 miles Gray: 4-5 miles Yellow/White: 3-4 miles Again, if you have any questions, please let us know. Hawks Fly! Coach Eric What a week of workouts! We are getting to the heart of the season, the work we do over the next few weeks will be what makes or breaks our closing performances. If this past week is any indication, I expect amazing times from everyone! Great work, Hawks.
Chico Striders Fast Five Next Saturday the Hawks are competing in the Chico Striders Fast Five meet at Chico High School. The meet begins at noon with the 800m, so I'd like to see all athletes arrive no later than 11am. The meet has an 800m, 1600m, and 4x800m relay. This may be the only chance for Hawks to run a relay this year, so I hope everyone can make it! We need to complete our registration by Wednesday May 11th, so I need to hear from you about your athlete's participation no later than Tuesday night. This Week's Schedule Cool weather comes just in time for another hard week of workouts. More than anything, our Hawks need to get their long runs in! Here's the schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills 2-4x600m/600m jog, 4x200m/200m jog 10 min cool down, strength Tuesday: rest and stretch Wednesday: Gray and Black - 3 to 4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Fartlek, 8x2min w/ 1min jog, then 4x200m/200m jog 10 min cool down, strength Friday: rest and stretch Saturday: Chico Striders Fast Five Chico High School, noon to 5pm Sunday: Long run on your own Black: 6-7 miles Gray: 4-5 miles Yellow/White: 3-4 miles Again, if you have any questions, please let us know. Hawks Fly! Coach Eric HERCULES RUNNING REBELS INVITATIONAL
You know you have a winning strategy and a solid team of kids when week after week nearly everyone turns in season-best times! The Hercules Invitational was another opportunity for our Hawks to run faster than last week, and they showed up to race! Great job! One Hawk really improved this weekend, with glimmers of even more improvement on the horizon. David Rodriguez posted enormous gains in the 800m (11 seconds) and the 1500m (26 seconds), almost racing his way into Nationals contention! The competition in Hercules was fierce, bringing out the best in all our Hawks! MEET CALENDAR UPDATE Please note on the website, and the Team App, we have made some changes to the upcoming race schedule. First, instead of competing at the two-day 3M Invitational in Oakland in mid-May, we are going to Chico for the one-day "Fast Five" meet. This meet is a little more laid back with only 5 events and fewer teams so it will hopefully be more fun for our athletes. The meet begins at noon, but expect it to take all afternoon. Most importantly, we hope to field teams in the 4x800m relay - but that means we need kids to be there and stay to the end. Traditionally this is only open to the 11-12 and 13-14 age groups. Please talk to the coaches about potentially participating on a relay team. WEEKLY SCHEDULE For the coming week's practice, things are going to be a little different. We are going to do some longer intervals this week, but the intensity needs to remain high. This may be challenging for some new Hawks to learn, so we will spend some time talking about it, but this is critical to building the strength necessary to reach that next level. I hope all athletes are getting those long runs in, because things are going to get much harder at practice without that base. Here's the schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills Fartlek with 3 to 4 x 3 mins hard, 3 mins jog 10 min cool down, strength Tuesday: rest and stretch Wednesday: Gray and Black - 3 to 4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills 2-3 x 5:30 mins, 2 mins rest in between 10 min cool down, strength Friday: rest and stretch Saturday/Sunday: Long run on your own Black: 6-7 miles Gray: 4-5 miles Yellow/White: 3-4 miles Again, if you have any questions, please let us know. Hawks Fly! Coach Eric |
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