What a great way to finish our season!!  We had so many stellar races this weekend with tons of PRs! Here are the results of this weekend, below.  Additionally, if you'd like to see the full season time file, click here.

Below are the results for this weekend.  It was the Junior Olympics Pacific Association Qualifier to go to the regional meet as well.  The coaching staff have elected not to continue the season further because of how long the season gets and because the National Meet is not based on qualifying times this year - anyone can enter.  BUT, it is interesting to notice how many of our athletes qualified to move on (highlighted in yellow). We had 9 Athletes qualify in a total of 15 events! And check out the MONSTOR PRs on the board.  John Barreiro leading the way with a 35 second PR in the 1500 and Cohen Ogilvie with a 9 second PR in the 800!  Our total Team PRs for the weekend was 128 seconds which is the largest amount of Team Total Seconds of PRs since the season began!  GREAT WORK HAWKS!!! 
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​I know I speak for coach Eric and the rest of the Coaching team when I say we are so proud of our Flock of Hawks this year!  I look forward to celebrating the season on Tuesday with as many of you who can join us.  Please RSVP in the Team App and let us know you are coming.


Run Tough!
Coach Phil

It's been a heck of a season this year and I am so proud of our Hawks for their flexibility and persistence.  With no Track to call home, we've been nimble and have continued to train with a positive attitude.  As we shared when we started, our mission is develop the next generation of confident and competitive distance runners in the region.  I believe we have been meeting our goals to do so each week.
Even in the midst of the heat we were able to represent our team well at the Golden West Invitational this weekend.  Summer has started and so our numbers at the meet were small, but we also saw some amazing races!

This coming weekend we have our chance to get an official time for the 1500m in the books for this year.  Let's all plan on giving it our best this week and prepare for some great races and PRs!
Here's this week's workouts:

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

TUESDAY:  Repeats 300s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 300s @ 1500m pace
  
  • W-2, Y-2, G-3, B-3-4
• 90sec  jogging rest back to start.
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

• ALL REST

"FLOCK FRIDAY": Easy Run @ Lake Loop

• 10 min Warmup/Cool Down
• Drills
• All Crews - 20 min
• Cool Down and Strength

SATURDAY: USATF Pacific Association Championships

• See Team App Calendar for details and to confirm

SUNDAY: USATF Pacific Association Championships
TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 14-15 miles
B= 15-16 miles


Let's have a great week!
Run Tough,
Coach Phil.

Alright race fans, our Hawks are coming in to the final stretch of the tumultuous and exhilarating 2021 track season! I just wanted to update everyone on the last two meets with what we know so far (details are still being sorted out).

First, this weekend we will be at the Golden West Invitational in Rancho Cordova at Cordova High School (yes, I double-checked and that is the location!).  As we wrap up the season and hone those hawk blades, we want to give everyone the chance to run one more 1600m - without distraction - so that is what we will do.  We plan to sign all Hawks attending the meet this weekend up only for the youth 1600m event.  The 1600m will be right in the middle of a bunch of high school events, and we are guessing it might begin around 5:30 or 6pm.  It is very difficult to tell, as it is unclear how many heats of the preceding events will take place or how quickly they will move from one event to another.  The afternoon schedule can be found at this link.  PLEASE LET ME KNOW IF YOUR ATHLETE WILL OR WILL NOT ATTEND.  I need to complete registration by Wednesday, 6/16.  Also, please bring the signed waiver to the event per the team app.

Second, OUR LAST MEET OF THE SEASON is the following weekend, June 26-27, also at Cordova High School.  It is a two-day meet with the 800m on Saturday and the 1500m on Sunday.  Times for the events are not yet announced, but I am assuming both will be in the mornings of their respective days.  We would love to have every Hawk run both days - however, if this does not work for your schedule, let us know and we will register your hawk for the events that work for him or her.  More details to follow as they become available.

It is bittersweet, staring down the end of this season.  We have seen so much growth and improvement from your kids, and we feel lucky to have them.  While track season is wrapping up, however, our excitement grows for an awesome (and hopefully more predictable) fall cross country season!

As always, if there are any questions please reach out to any of us.  Let's go Hawks!

This is the Second to last week of workouts and our second to last meet this weekend.  The Delta Hawks are a forceful flock.  I look forward to seeing our races this weekend.  You'll notice that this week is light compared to the past - and we are in full rest on Thursday.

Here's this week's workouts:

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

TUESDAY:  Repeats 500s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 500s: W-3, Y-4, G-5, B-7
• 90 sec jogging rest back to start.
• Cool Down and Strength

WEDNESDAY: REST & Stretch

THURSDAY:

• ALL REST

"FLOCK FRIDAY": Easy Run @ Lake Loop

• 10 min Warmup/Cool Down
• Drills
• All Crews - 20 min
• Cool Down and Strength

SATURDAY: GOLDEN WEST INVITATIONAL

• See Team App Calendar for details and to confirm

SUNDAY: POD RUNNING

• Long easy Run
• W-2, Y-3, G-4, B-5

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 14-15 miles
B= 15-16 miles

Let's have a great week!

Run Tough,
Coach Phil.

What  phenomenal weekend.  I am so proud of our HAWKS!  This was our first 1600m race of the year and I can't wait for the next.  We saw some tough running and beautiful races.  Here are the times from this weekend and when I have a previous PR time on file for 1600m, I shared the new seconds of improvement.

KUDOS to ELISE for breaking her school record!! And look at those PRs!! Whew!

Here's this week's workouts:

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

TUESDAY:  Repeats 200s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 200s: W-5, Y-6, G-8, B-10
• 90 sec jogging rest back to start.
• Cool Down and Strength

WEDNESDAY: REST & Stretch

THURSDAY:

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

"FLOCK FRIDAY": Tempo @ Marshall Hills

• 10 min Warmup/Cool Down
• Drills
• All Crews - 15 min
• Cool Down and Strength

SATURDAY: Rest & Stretch

SUNDAY: POD RUNNING

• Long easy Run
• W-2, Y-3, G-4, B-5

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 18-20 miles
B= 20-21 miles

Let's have a great week!
Run Tough,


Coach Phil.