 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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 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
Keep in mind on paces this course was .36 longer than the last time at Folsom.
Again this course was .36 longer than previous Folsom course.
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.
Keep in mind with this group they ran .98 further this time versus last time on this course.
 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  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  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  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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