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

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

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:

• 100% of our Hawks & Parents ran under 9:30 pace per mile
• 100% of our Hawks & Parents finished in the top 208 out of 1148 (Top 18% of the field)
• Boys 12 & Under: Swept the top 3 AG spots
• Out of 26 Hawks & Parents: 8 (30% of our team) placed in the top 3 in their AG.

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