WHO FLIES? WE DO!
Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.
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Hawks had another exciting meet this weekend. At a Nationals tune-up, we had a number of great performances. Natalie PR'd by 30 seconds over last week, and Nate improved by 23 seconds!
Now we wind down as we approach Kentucky in two weeks. All of our preparation comes down to this - we are ready to put icing on a great season! This week, all the kids going to Nationals still need to come to practice - everyone else is welcome to attend if they would like. Here's what we have planned: Monday - Meet at Boathouse
Tuesday - Rest & Stretch Wednesday - Easy Run, on your own
Thursday - Meet at the Boathouse
Friday - Rest and Stretch Saturday - Long Run, on your own
Sunday - Rest and Stretch Run Tough, Coach Eric
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  Hawks brought home more hardware, this time the younger athletes represented with wins in both the boys and girls 8-under races! Josie, Hanah, and Sophie scored the win on the girl's side, while Jack, Cal, and Allan brought it home in the boy's race. Congrats Hawks!
We had a bunch of great performances, and are proud of all our runners. One interesting observation - most of these kids ran a similar course back in September at the Josh Ruff Invite. While EVERYONE ran a faster pace today than they did then, even though the race was longer, Nate and Owen improved their race paces by more than 30 seconds, and Abigail improved her pace by more than 50 seconds! To all our athletes who wrapped up their season today - great job. To those who are continuing on with us, let's build on this momentum next week and all the way to Nationals! Speaking of building, we have more practice this week. Everyone going to Nationals needs to do these workouts; anyone else is welcome to join as you can. See the schedule below. Monday - Meet at Boathouse
Tuesday - Rest & Stretch Wednesday - Long Run, on your own
Thursday or Friday - Tempo On Your Own
Saturday - Rest and Stretch Sunday - Rancho Cordova XC Meet
Run Tough, Coach Eric We are now entering our Championship season where we will have our Pacific Association Championship Meet this coming Saturday. We've had a great season and have seen every single athlete improve. This has been one of the best seasons we've had yet. Thank you all for sticking with it all season and now let's finish this week strong with Championships on Sunday.
PLEASE BRING YOUR HEAD LAMPS Monday - Repeat 200s, Meet at Boathouse.
Tuesday - Rest & Stretch Wednesday - On your own.
Thursday - TEMPO Cutdown, Meet at Boathouse
Friday - Rest and Stretch Saturday -Rest & Stretch Sunday - Pacific Association Championships at Folsom High School
Run Tough, Coach Phil. Hopefully you all remembered to change your clocks for Daylight Savings! Unfortunately, it will now be getting dark even earlier, so you NEED to bring YOUR HEADLAMPS. We want to keep you safe, and honestly it will be very difficult to finish your workout without a light.
Also, due to the fact that we have races on Sundays the next three weeks, we are moving our long runs to Wednesday. For those of you who were doing Wednesday runs (gray and black groups), you will just go longer that day. Yellow and White groups, you need to get out there on Wednesday and do an easy run. THIS THURSDAY, we are meeting at Silt Winery at 4:30pm for practice and team movie night! More details can be found on the team app. Finally, this Sunday we are doing the Clarksburg Country Run. We want to see all the hawks out there in their racing gear, representing our flock! Monday - Repeat 400s, Meet at Boathouse
Tuesday - Rest & Stretch Wednesday - Long Run, on your own
Thursday - Tempo, Meet at SILT WINERY
Friday - Rest and Stretch Saturday - Rest and Stretch Sunday - Clarksburg Country Run
Run Tough, Coach Eric |
AuthorDelta Hawks Coaches Archives
December 2022
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