Wow, 8 weeks! We are just about half way through the season. And after our little break from racing this last weekend we are refreshed and enjoying the cooler weather. So here we go!!!

Week 7 (9/30 - 10/6)
Monday - Rest (other sports ok)

Tuesday
Hawks practice 5:30pm at the Boat House
Tempo at Marshall Hills
Y/W: 1, 2, 3, 2, 1 (1 min. recovery)
G/B: 2, 3, 4, 3, 2 (1 min. recovery)

Wednesday - Rest (other sports ok)
Thursday - Rest (other sports ok)

Friday
NO PRACTICE
Y/W: 2 miles plus 6 strides
G/B: 3 miles plus 6 strides
​on your own

Saturday - Rest (other sports ok)

Sunday
Urban Cow 5k

It's week 7 and officially our first week without a race since the beginning of September. Time to take a deep breath and assess where we are. We are going to make some changes to practices by organizing practices with Yellow/White groups with Coach Dusty & Staci and Grey/Black groups with Coach Phil. As we move into more advanced later season training this will allow us to cater practice more appropriately for the athletes ages and fitness levels. GO HAWKS!​

Week 7 (9/23 - 9/29)
Monday - Rest (other sports ok)

Tuesday
Hawks practice 5:30pm at the Boat House
Fartlek at the Swamp
Y/W: 20 min breakups
G/B: 25 min Group Tempo

Wednesday - Rest (other sports ok)
Thursday - Rest (other sports ok)

Friday
Hawks practice 5:30pm at the Boat House
Marshall Hill Ladders
Y/W: .5, 1, 1.5, 1, .5 at race pace
G/B: 1, 2, 3, 2, 1 at race pace

Saturday - Rest (other sports ok)

Sunday
Hawks Practice 3:00pm at the Boat House
Long Run
Y - 3, W - 4, G - 5, B - 6

The Hawks took to the short, grassy and fast course at William Pond Park for the Sacramento Running Association Youth XC Meet #1. This race gives our Hawks an opportunity to race against their own age categories and due to a short distance course they also get to go ALL OUT. And all out is what they did with amazing performances including 3 of our runners in the top 10 and our 6th grade & younger boys finishing 2nd as a team, just 8 points out of first.

6th Grade & Under Girls (FUll RESULTS)
Team: 9th place out of 17th teams
Adeleine Glenn - 8:30.7 (10th)
Natalie Mittleman - 9;23.4 (37th)
Raegan Bonilla - 10:26.4 (62nd)
Sonia Brown - 10:43.7 (70th)
Abigail Lockard - 10:46.9 (71st)
Elizabeth Kozycheva - 11:06.5 (79th)

6th Grade & Under Boys (FULL RESULTS)
Team: 2nd place out of 20 teams
Matthew Ogilvie - 7:27.5 (4th) - 28 sec PR
Luke Noey - 7:36.2 (8th)
John Barreiro - 7:54.7 (15th)
Sam Taylor - 8:32.3 (25th)
Charles Albrecht - 8:54.8 (44th) - 16 sec PR
Cohen Ogilvie - 9:09.4 (57th) 
Bode Robinson - 9:10.1 (58th) - 2:05 PR
Keilen Rule - 10:03.4 (91st)
Evan Love - 10:26.5 (108th)

7th/8th Grade Girls (FULL RESULTS)
Marina Noey - 8:13.8 (24th)
Ixchel Ramirez-Mora - 9:07.7 (58th)

7th/8th Grade Boys (FULL RESULTS)
7th Place out of 21 Teams
Jake Mason - 7:21.0 (16th)
Dylan Bonilla - 7:29.4 (25th)
Caleb Robinson - 7:56.0 (44th)
William Albrecht - 7:56.2 (46th)
Sullivan Harding - 8:10.4 (69th)
Cameron Smith - 8:10.9 (71st)
Steven Faiello - 8:16.0 (82nd)
Johnathan Cameron - 8:34.9 (109th)
Nathan Tritt - 9:39.2 (161st)
Sameer Diwann - 9:47.0 (167th)

Our Hawks are headed into their 6th week of training and have 2 amazing races under their belts. It's time to start changing gears a little bit. Over the next few weeks we will continue to build our deep foundation with consistency and mileage building but now start spending some time on specifics to our upcoming races.

Week 6 (9/16 - 9/22)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Grass Fartlek  (25 minutes)

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
SRA XC Meet # 1
William Pond Recreation Area

Saturday
Rest (other sports ok)

Sunday
Hawks Practice at 3:00pm at Folsom High School
Long Run
Stretching/Strength
​Hawk Talk

Our Hawks took to the hills of the Willow Hills Cross Country Course in Folsom today. And wow! These Hawks don't only fly across flat ground, they showed today that they can climb and that they are a pretty darn tough group of kids. Way to go Hawks!

Boys Results
The boys official results have not been posted due to issues with the meet's timing system. This is also why the girls race was delayed 20 minutes. Luckily, Coach Staci was at the finish line taking times and between her times and photos at the finish from parents we were able to piece together the Hawk results with times but obviously we don't know places or how the team scored overall. Please know that these times may not be perfect and are truly unofficial.

Jake - 10:13.9
Matthew - 10:21.02 (:19 sec PR)
Caleb - 10:22.15 (:09 sec PR)
Dylan - 10:27
William - 10:39.35 (1:15 PR)
Stephen - 11:12.18
Sully - 11:12.18
John - 11:16.84
Cameron - 11:17.11
Myles - 11:39.97
Sam - 12:22.87
Charlie - 13:01.65
Johnathan - 13:13.87
Nathan - 13:19.64
Bode - 13:28.13 (2:09 PR)
Cohen - 14:13.17 (:20 sec PR)
Wyatt - 14:36.21
Keilen - 14:42.37
Evan - 14:47.61

Girls
The girls did amazing dealing with a 20 min delay in start time and to put it bluntly simply out performed girls that were significantly older than them. Our young team of Hawks placed 7th out of 17 teams.

Marina 11:34.50 (30th place)
Adeleine 11:55.55 (39th place)
Ixchel 12:27.52 (56th place)
Natalie 13:35.83 (88th place)
Raegan 13:51.78 (92nd place)
Abigail 13:52.52 (93rd place)
Sonia 15:10.78 (126th place)
Elizabeth 15:44.61 (139th place)
Total Finishers: 212

Now that we are over a month in and racing it is normal to start having all sorts of expectations. This is a time of the season that it is super important for our kids and our parents to be patient. Consistency continues to be the key factor in our improvement and now that we are racing, it is key to injury prevention as well.

Week 5 - (9/9 - 9/15)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Deck of Cards Workout at Marshall Hills

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Light Race Prep Workout
Stretching/Strength

Saturday
Josh Ruff Invitational (Folsom)

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Long Run
Stretching/Strength
​Hawk Talk

Wow, and just like that our first race is over. I huge shout out to all of the parents for having their kids to the race on time and for a huge turn out with 28 of our 31 Hawks racing today.

From the coaches perspective today was incredible. So many impressive race performances for a lot of new runners. There were a ton of positives within the race that we will take some time at practice tomorrow to discuss. Parents, please share the results with your kiddos and let them know that we are so proud of them!

Boys
4th Place Team Out of 8 Complete Teams
Just 4 Points Out of Third
Place | Name | Time | Pace Per Mile | PR (personal record)
21 Matthew 9:24.6 (6:16) - 28 sec PR!
24 Dylan 9:30.4 (6:20)
27 Jake 9:34.1 (6:23)
30 Caleb 9:44.0 (6:29)
45 Sully 10:01.6 (6:41)
46 William 10:05.0 (6:43)
51 Steven 10:09.7 (6:46)
53 Cameron 10:11.4 (6:47)
55 John 10:13.4 (6:49)
58 Luke Noey 10:14.3 (6:49)
72 Sam 10:53.1 (7:15)
75 Myles 10:57.8 (7:18)
80 Johnathan 10:59.8 (7:19)
83 Nathan 11:05.5 (7:23)
88 Cohen 11:15.4 (7:30) - 50 sec PR!
111 Charlie 12:00.0 (8:00)
113 Bode 12:03.1 (8:02) - 1:59 PR!
117 Keilen 12:07.8 (8:05)
133 Evan 13:05.8 (8:43)
135Wyatt 13:16.5 (8:51)
Full Race Results:
https://timerhub.com/getRsResults.php?page=redcaptiming.com/2019/lagoonxc/Race_01_MSB.txt

Girls
8th Place Out of 8 Complete Teams
Just 1 Point out of 7th & 5 Points out of 6th
25 Marina Noey 10:28.8 (6:59)
33 Adeleine Glenn 10:50.5 (7:13)
34 Ixchel Ramirez-Mora 10:53.5 (7:15)
37 Natalie Mittleman 11:26.9 (7:37)
48 Raegan Bonilla 12:14.4 (8:09)
49 Sonia Brown 12.17.5 (8:11)
50 Abigail Lockard 12:32.5 (8:21)
86 Elizabeth Kozycheva 13:41.8 (9:07)
Full Race Results
​https://timerhub.com/getRsResults.php?page=redcaptiming.com/2019/lagoonxc/Race_02_MSG.txt

WHO FLYS? WE DO!!!

And our season of racing begins! This week many of our young Hawks will run their first every cross country race. We are so excited for our athletes to experience the Lagoon Valley Invitation in Vacaville.

Week 3 - (9/2 - 9/8)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Mock Race Day Warmup, Race, Etc.

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Light Race Prep Workout
Stretching/Strength

Saturday
Lagoon Valley Invitational

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Dynamic Drills
Combined Loops
Stretching/Strength