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WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Week 16

11/25/2019

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Recovery and Be Race Ready. That is our only goal for week 16. So our entire week will play out day by day and be assessed as we go. Regionals here we come!

Week 16 (11/15 - 12/1)
Monday - Rest (other sports ok)

Tuesday
Hawks practice 5:30pm at the Boat House
Mix Speed Play assuming we are recovered.

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


Friday
Hawks practice 5:30pm at the Boat House
Race Prep
Short Fartlek Workout
Strides

Saturday -  Rest (other sports ok)

Sunday

REGIONAL CHAMPIONSHIPS
WOODWARD PARK, FRESNO

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PA Champs Recap!

11/24/2019

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It's crazy to think this team has only existed for 202 days. In those 202 days we have seen so many amazing performances, a team come together and a community made stronger. We can't thank this kids enough. WAY TO GO HAWKS!

As you ready today's recap pay close attention to the notes as it would be easy to assess today simply by who qualified for Regionals and who didn't. But there is so much more to the story. Take a look at the pace improvement from the last time we were at Folsom.

8 & Under Girls (2.2km): All 3 Qualified to Regionals
  • Sonia Brown: 2nd Place, 10:51 (7:56 pace)
    Previous Folsom Pace: 10:07
  • Abigail Lockard: 3rd Place, 10:52 (7:56 pace)
    Previous Folsom Pace: 9:15
  • Raegan Bonilla: 5th Place, 12:31 (9:09)
    Previous Folsom Pace: 9:14
8 & Under Boys (2.2km): Both Qualified to Regionals
  • Cohen Ogilvie: 13th Place, 9:03 (6:37)
    Previous Folsom Pace: 9:29
  • Bode Robinson: 20th Place, 9:35 (7:01)
    Previous Folsom Pace: 8:59
9/10 Girls (3km): Both Qualified to Regionals
Keep in mind on paces this course was .36 longer than the last time at Folsom.
  • Adeleine Glenn: 5th Place, 13:24 (7:11)
    Previous Folsom Pace: 7:57
  • Natalie Mittleman: 13th Place, 14:53 (7:39)
    Previous Folsom Pace: 9:03
9/10 Boys (3km): Charlie Qualified to Regionals
Again this course was .36 longer than previous Folsom course.
  • Charlie Albrecht: 24th Place, 13:18 (7:08)
    Previous Folsom Pace: 8:41
  • Wyatt Whitney: 49th Place, 16:45 (9:00)
    Previous Folsom Pace: 9:44
  • Keilen Rule: 50th Place, 16:46 (9:00)
    Previous Folsom Pace: 9:48
  • Evan Love: 51st Place, 17:54 (9:36)
    Previous Folsom Pace: 9:51
11/12 Girls
Elizabeth has been battling an illness and was brave enough to start the race. We are so proud of her willingness to try. As we say, all we ask is your best on any given day. To day her best was to make a smart decision to pull out of the race and start recovering.

11/12 Boys (3km): Team Qualifies for Regionals with a 4th Place Finish. Again course is .36 longer than previous Folsom course. 
  • Matthew Ogilvie: 13th Place, 11:55 (6:24)
    Previous Folsom Pace: 6:54

  • Dylan Bonilla: 31st Place, 12:51 (6:54)
    Previous Folsom Pace: 6:58

  • Sam Taylor: 38th Place, 13:04 (7:01)
    Previous Folsom Pace: 8:15

  • Sullivan Harding: 43rd Place, 13:17 (7:08)
    Previous Folsom Pace: 7:28
  • Myles Whitney: 49th Place, 13:54 (7:27)
    Previous Folsom Pace: 7:46
  • John Barreiro: 63rd Place, 14:14 (7:38)
    Previous Folsom Pace: 7:31
  • Ryko Higuera: 71st Place, 15:52 (8:31)
    Previous Folsom Pace: NA did not race
13/14 Boys 8th Place Team
Keep in mind with this group they ran .98 further this time versus last time on this course.
  • Caleb Robinson: 42nd Place, 14:59 (6:02)
    Previous Folsom Pace: 6:55
  • Cameron Smith: 45th Place, 15:04 (6:04)
    Previous Folsom Pace: 7:31
  • Jake Mason: 66th Place, 15:47 (6:21)
    Previous Folsom Pace: 6:49
  • William Albrecht: 74th Place, 16:07 (6:29)
    Previous Folsom Pace: 7:06
  • Justin Bonilla: 88th Place, 17:21 (6:59)
    Previous Folsom Pace: NA
  • Johnathan Cameron: 91st Place, 18:11 (7:19)
    ​Previous Folsom Pace: 8:49



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Week 15

11/18/2019

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ASSOCIATION CHAMPIONSHIP WEEK

We are so excited for our Hawks and what is in front of them this week. Simply put "an opportunity". An opportunity to put all of the work to good use. To show themselves how much they have grown. No matter the results our Hawks have put together and amazing season and now its just about seeing how far they can fly!

Week 15 (11/18 - 11/24)
Monday - Rest (other sports ok)

Tuesday
Hawks practice 5:30pm at the Boat House
Marshall Hills Tempo Run
Y/W- 15 minutes
G/B - 20 minutes


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


Friday
Hawks practice 5:30pm at the Boat House
Race Prep
Short Fartlek Workout
Strides

Saturday -  Rest (other sports ok)
NCAA  CHAMPIONSHIPS

Sunday

ASSOCIATION CHAMPIONSHIPS
​FOLSOM HIGH SCHOOL

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Week 14

11/11/2019

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The last week of tough workouts and then we start tapering for championships. Such an exciting time of the year and a time of the year when we really need to take care of our hawks. Good foods, lots of rest, hydrate, wash your hands, you know....do everything right.

Week 14 (11/11 - 11/17)
Monday - Rest (other sports ok)

Tuesday
Hawks practice 5:30pm at the Boat House
Marshall Hills Cut Down Fartlek
Y/W- 20 minutes
G/B - 25 minutes


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


Friday
Hawks practice 5:30pm at the Boat House
Swamp 500s
Y/W - 5 x 500
G/B - 7 x 500

Saturday -  Rest (other sports ok)

Sunday

Hawks Practice at 3:00pm at the Boat House
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Week 13

11/3/2019

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Lucky 13! The next two weeks are our final push to be prepared for championships. These Hawks are absolutely amazing and if the season stopped right now they would have had an incredible season. But we aren't done yet. Nows its time to see how far we can go, now its races are earned! Qualify and you race more, don't and your done. It may be harsh but we love it. It's exciting to toe the line and know it matters. It matters to our Hawks individually and as a team. We love XC!

Week 13 (11/4-11/10)
Monday - Rest (other sports ok)


Tuesday
Hawks practice 5:30pm at the Boat House
Shake Out Run - NO SPEED
Practice will end by 6:30pm


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


Friday
Hawks practice 5:30pm at the Boat House
Mini Michigan - the tradition begins!

Saturday -  Rest (other sports ok)

Sunday

Hawks Practice at 3:00pm at FOLSOM HIGH SCHOOL
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Clarksburg Country Run - REPRESENT!!!!!

11/3/2019

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Today the Hawks stepped on to home turf at the Clarksburg Country Run with 38 Hawks & Parents racing! Today's race times may not show exactly how well our Hawks did. You see, we are coming up on championship cross country time and its all about prep for cross country.  So our Hawks trained through this weekends road race. We were so excited to see the Hawks look very strong and ready to peak for championship races down the stretch.

Clarksburg Country Run 5k Results
Andrew Mittleman (Natalie's Dad) - 19:46 (6:21) 1st AG | 3rd OA
Dylan Bonilla - 20:05 (6:28) 1st AG | 5th OA (2 sec PR)
Caleb Robinson - 20:05 (6:28) 2nd AG | 6th OA
Jake Mason - 20:06 (6:28) 3rd AG | 7th OA
Matthew Ogilive - 20:08 (6:29) 3rd AG | 8th OA
William Albrecht - 20:30 (6:36) 4th AG | 9th OA
Luke Noey - 21:23 (6:53) 4th AG | 14th OA
Sully Harding  - 22:03 (7:06) 6th AG | 18th OA
Cameron Smith - 22:06 (7:07) 5th AG | 20th OA
John Barreiro - 22:10 (7:08) 7th AG | 23rd OA
Steven Faiello - 22:14 (7:09) 7th AG | 24th OA
Sam Taylor - 22:28 (7:14) 8th AG | 25th OA
Jeremy Rule (BOB ROSS) - 22:39 (7:17) 2nd AG | 26th OA (20 sec PR!)
Johnathan Cameron - 22:44 (7:19) 8th AG | 27th OA
Josh Brown (Sonia's Dad) - 23:08 (7:27) 4th AG | 28th OA
Clint Lockard (Abigail's Dad) - 23:14 (7:28) 5th AG | 29th OA
Myles Whitney - 23:49 (7:40) 9th AG | 34th OA
Cohen Ogilive - 23:50 (7:40) 10th AG | 35th OA (43 sec PR)
Charlie Albrecht - 23:50 (7:40) 11th AG | 36th OA
Ixchel Ramirez - 24:22 (7:51) 2nd AG | 40th OA
Ryko Higuera - 25:02 (8:03) 12th AG | 45th OA
Jeff Albrecht (William/Charlie's Dad) - 25:19 (8:08) 8th | 48th OA
Rob Tritt (Nathan's Dad) - 25:57 (8:20) 10th AG | 51 OA
Michael Barreiro (John's Dad) - 27:01 (8:29) 11th AG | 54th OA
Bode Robinson - 26:23 (8:29) 15th AG | 55th OA
Matt Taylor (Sam's Dad) - 26:37 (8:33) 12th AG | 57th OA
Natalie Mittleman - 26:37 (8:34) 2nd AG | 58th OA
Keilen Rule - 28:44 (9:15) 17th AG | 72 OA
Evan Love - 28:49 (9:17) 18th AG | 73 OA
Duncan Cameron (Johnathan's Dad) - 29:01 (9:20) 5th AG | 75th OA
Sonia Brown - 29:12 (9:24) 5th AG | 78th OA
Abigail Lockard - 29:12 (9:24) 6th AG | 79th OA
Wyatt Whitney - 30:20 (9:46) 21st AG | 90th OA
Raegan Bonilla - 30:34 (9:50) 9th AG | 93rd OA
Marni Love (Evan's Mom) - 33:39 (10:41) 5th AG | 120th OA
Killian Harding - 36:17 (11:41) 26th AG | 147th OA
Alicia Mittleman (Natalie's Mom) - 37:48 (11:55) 14th OA | 154th OA

Clarksburg Country Run 10k Results
Megan Faiello (Steven's Mom) - 1:36:30 (15:28) 43rd AG | 193 OA


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  • HOME
  • ABOUT
  • BECOME A HAWK
  • COACHES' BLOG
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  • CONTACT US
  • DETAILS
  • DONATE
  • NEXT STEPS
  • Track Schedule
  • Cross Country Schedule
  • Team Records