 12 weeks - 3 months - 90 Days. Whatever you want to call it, these kids have improved a ton. We had a discussion at practice last night about how "easy" tempo runs are now. Remember 12 weeks ago, the kids barely knew what a tempo was and thought "whew that was tough". So here we go the final push into championship season and the goal is clear. How many Hawks can we qualify to the National Championships! Fly Hawks!
Week 12 (10/28 - 11/3) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Tempo Run at Marshall Hills Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Speed Play at Marshall Hills Saturday - Rest (other sports ok) Sunday CLARKSBURG COUNTRY RUN NO PRACTICE AT 3PM
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 NOTE: Practice is Folsom High School This Sunday
Time to rally! A lot of our kids have been battling illness but they all seem to be almost back. Our goal this week will be to get back to full HAWK power. We talk about consistency a lot and its never more important than down the stretch. We are coming closer to our championship meets and our goal is to qualify as many kids to the next rounds as possible. We really want to see great attendance to practice always but right now its critical for success. Week 11 (10/21 - 10/27) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Hill Repeats at Marshall Hills Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Tempo at the Swamp Saturday - Rest (other sports ok) Sunday Hawks Practice 3:00pm at FOLSOM HIGH SCHOOL Hill Intervals This will not be an easy workout. Please be sure your kids are well fueled, well rested and well hydrated. And well does not mean OVER or UNDER.  Nothing holds back our Hawks. With about 1/3 of our team out due to sickness or just returning from sickness todays results are only that much more impressive. In addition, most of our kids scrambled from their race to a soccer game. To say that it must have been challenging to really focus today is an understatement. But with all of that - FOCUS THEY DID! AND CRUSH IT THEY DID!
In the results you will see two "places". The first is how our athletes did amongst of running clubs. The second is how they did in the entire race. Girls Results Marina - 6th | 18th | 9:52.32 (24 sec PR) Ixchel - 10th | 38th | 10:39.47 (14 sec PR) Natalie - 13th | 76th | 11:28.06 Abigail - 15th | 107th | 12:24.46 (8 sec PR) Sonia - 18th | 124th | 13:05.73 Elizabeth - 20th | 129th | 13:15.99 (26 sec PR) Boys Results Jake - 5th | 17th | 8:48.34 (46 sec PR) Dylan - 6th | 19th | 8:53.1 (37 sec PR) Matthew - 9th | 32nd | 9:09.26 (15 sec PR) Cameron - 16th | 66th | 9:45.59 (26 sec PR) Steven - 18th | 74th | 9:50.04 (19 sec PR) Johnathan - 22nd | 102nd | 10:20.42 (39 sec PR) Sam - 23rd | 108th | 10:22.19 (31 sec PR) John - 25th | 125th | 10:32.85 Charlie - 27th | 130th | 10:30.0 (1:23 sec PR) Ryko - 29th | 177th | 11:14.52 Cohen - 31st | 179th | 11:19.99 Nathan - 32nd | 185th | 11:27.22 Sameer - 34th | 193rd | 11:36.33 Keilen - 38th | 242nd | 12:36.27  Here we go! The final building blocks of the season. Workouts will get faster and more specific. We have one month until our first championship race and our goal is to qualify as many athletes as possible to the Regional Championships in Fresno!
Week 10 (10/14 - 10/20) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Hill Repeats at Marshall Hills Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Saturday - Flat Sac Invite Sunday Hawks Practice 3:00pm at the Boat House Long Run Y - 3, W - 4, G - 5, B - 6  Our hawks were confident, more fit and had more experience. But to be honest the day felt a little flat. Not sure why, but it just didn't feel like today was the day for amazing performance. But of course that thought was not shared with the athletes.
18 Hawks headed to the line (we were a little light in numbers due to cold season). 12 of them cross the finish line with a PR and our boys 6th grade-under brought home 2nd place on the day! So much for feeling a little flat. Results 6th Grade & Under Girls Adeleine - 8:07 | 6th (23 sec PR) Natalie - 8:56.7 | 28th (27 sec PR) Abigail - 9:58.2 | 59th (49 sec PR) Elizabeth - 10:14.9 | 68th (52 sec PR) 6th Grade & Under Boys Matthew - 7:18.3 | 5th (9 sec PR) John - 7:35.9 | 10th (19 sec PR) Sam - 8:10.1 | 26th (22 sec PR) Charlie - 8:37.1 | 38th (17 sec PR) Cohen - 7:50.2 | 50th (19 sec PR) Keilen - 9:23.7 | 77th (40 sec PR) Wyatt - 9:58.1 | 94th Ryko - 10:24.1 | 115th Evan - 10:58.1 | 126th 7th/8th Grade Boys Jake - 7:08.1 | 16th (13 sec PR) William - 7:17.2 | 28th (39 sec PR) Myles - 9:58.1 | 121st Steven - 8:28 | 124th Nathan - 9:48.2 | 204th  Time for the second half of the season. Really? We are half way already. We are really excited about the races that are ahead on the schedule especially seeing how well our Hawks are progressing. Keep it up Hawks!!
Week 9 (10/7 - 10/13) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Tempo Mix Up at the Swamp Y/W: 20 minutes G/B: 25 minutes Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday SRA # 2 William Pond Saturday - Rest (other sports ok) Sunday Hawks Practice 3:00pm at the Boat House Long Run Y - 3, W - 4, G - 5, B - 6  Holy Cow is right, the Hawks absolutely crushed their return to road racing at the Urban Cow 5k. So many PRs and so much amazing team work! A few things to point out before we get to the results:
Matthew: 19:17 (6:12): 15th OA | 1st AG (1:28 PR) Andrew (Natalie's Dad): 19:50 (6:23): 21st OA | 3rd AG William: 19:53 (6:24): 22nd OA | 3rd AG (55 sec PR) Jake: 20:03 (6:27): 27th OA | 5th AG Caleb: 20:19 (6:32): 28th OA | 3rd AG Luke: 21:18 (6:51) 39th OA | 3rd AG (1:10 PR) Sully: 21:26 (6:54) 42nd OA | 4th AG Marina: 21:30 (6:55) 45th OA | 3rd AG (1:28 PR) Cameron: 21:43 (6:59) 50th OA | 8th AG Johnathan: 21:46 (7:00) 51st OA | 5th AG John: 22:00 (7:04) 53rd OA | 6th AG Sam: 22:11 (7:08) 55th OA | 7th AG (2:27 PR) Jeremy (Keilen's Dad): 22:59 (7:23) 63rd OA | 4th AG (PR) Myles: 23:35 (7:35) 74th OA | 10th AG (2:25 PR) Ixchel: 23:43 (7:38) 77th OA | 10th AG Kesley (Abigail's Mom): 23:50 (7:40) 78th OA | 2nd AG Cohen: 24:33 (7:54) 90th OA | 12th AG (1:26 PR) Natalie: 24:37 (7:55) 92nd OA | 6th AG Rob (Nathan's Dad): 25:12 (8:06) 109th OA | 2nd AG (PR) Evan: 26:21 (8:28) 129th OA | 15th AG Clint (Abigail's Dad): 26:25 (8:30) 131st OA | 4th AG Sonia: 26:40 (8:34) 136th OA | 9th AG (51 sec PR) Matt (Sam's Dad): 27:24 (8:49) 151st OA | 6th AG Abigail: 27:46 (8:56) 159th OA | 11 AG Wyatt: 28:21 (9:07) 176th OA | 18th AG Keilen: 29:28 (9:28) 208th OA | 19th AG |
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