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  Delta Hawks Racing

WHO FLYS? WE DO!

Patience & Persistence

8/1/2020

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At the end of the track season, we were all wondering what would happen with Cross Country.  At the end of June, we were well underway into the new Covid reality and we made the best of what little Track season we had.  I am very proud of all the hard work by our Athletes.  We had to learn to train for ourselves, by ourselves, and not necessarily for the next race.  What a great challenge and learning opportunity.

Well, it's time for the next Challenge: To learn Patience and Persistence.  The CIF (California's High School Sports Authority) has decided to push all Fall Sports back to the Spring.  With that, many of the large meets that allow Youth teams to "tag along" will be postponed as well.  This leaves us either with an EXTREMELY long season with few (if any) opportunities to compete, or we need to postpone the start of our season.   I am relying on CIF instead of the AAU or USATF because neither of the latter have posted updates and I feel that a regional focus is better than a national focus in terms of safety. 

So we have Patience.   Our season will begin in November and we will look for events in Nov-March to participate in to build some kind of a season realizing we may not have the opportunity to attend nationals.  I will keep vigilant and make adjustments to our schedule as needed to maximize our ability to compete.

Finally, we need to be Persistent.  Any runners who want to compete in the Spring should start some easy running now.  Set a goal for a couple time per week.  Keep those running muscles growing.  Stay active. A lot of sports are being cancelled so the last thing we want as runners is to get lethargic.  A few parents have reached out already for some running plans - great work.  I am telling everyone at this time the same thing: A couple times a week at a distance and pace your athlete is comfortable with.  

Thank you for your understanding.  Let's get through this together and practice all safety steps we can.
Patience & Persistence.


​Run Tough, 
Coach Phil
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Cloud Classic Championship Results - Finally On The TRACK!

6/6/2020

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What a Day.  What a season.  Today was a huge success and we even got onto the track!  It was great to see toughness out of each athlete on the track.  I AM SO PROUD OF YOU!  Parents, please share comments with your athlete.  Here are the results:


NAME: 1600m Time / 800m Time; Cloud Classic Placings; Comments

JAKE: 5:54/2:44; 1st in AG, 2nd overall in 1600,  Last race as a Delta Hawk but not the last race on that track.  I can't wait to cheer Jake on in Cross Country and next Track Season.

MATTHEW: 5:42/2:41; 1st in AG & 1st overall for 1600. 1st in AG and 3rd overall for 800m.  Another tough race.  No PR's today, but ran but ran his PR from two weeks ago in the 1600. Matthew is learning how to kick.

COHEN: 6:37/3:18; 1st in AG in 1600 & 800.  WOW!!!  What a race today!  Cohen broke out and ran 15 sec PR in the 1600m and a tied his PR in the 800m.  More importantly, he RACED.

JON: 6:51/3:11; 2nd in AG for 800 & 1600. Ultimate consistency.  Tied his PR in the 1600. 1 Sec PR in the 800m.  Great to see Jon's toughness with a gritty finish in both races!

ADELINE: 6:31/3:03; 1st in AG for 800 & 1600. 1st overall female in 1600, 2nd overall Female in 800.  2 Sec PR in 1600 and 2 Sec PR in the 800.  What a great and tough race as well!

ABIGALE: 7:46/3:33; 2nd in AG in 800 & 1600. Toughness was seen on Abigale all morning and so was her smile. No PRs today, and that's OK.

SONIA: 7:15/3:20; 1st in AG in 800 & 1600.  Coach Phil bumped Sonia up to the fast group because she earned it.  After monster PRs in the last two time trials and killer workouts, It was time to set up another challenge.  What I learned today is that Sonia is a "Front Runner" just like Coach Phil was.  No monster PRs this time, but a 1 second PR in the 800.

NATALIE: 6:47/3:13. 1st in AG in 800 & 1600.  We saw some amazing racing out of Natalie today.  That look of determination!! Confident resilience.  Natalie earned a 3 sec PR in the 1600 and a 7 sec PR in the 800.  That's HUGE! 

KELINE: 7:54/3:52; 1st in AG in 800 & 1600.  WHAAAAAAA! You may not have known it, but Keilen got the MONSTOR PR AWARD today. HE BROKE 8 MINUTES!!! His last 1600 was a 9:08 and the best time I have on record is 8:41.  That's a 47 second PR today!  I can't wait what XC has in store for him.  On top of that he bolted out with a 19 second PR in the 800!  So proud of you, Keilen!


Thank you parents and athletes for making the most of this crazy season.  We finished what we started and I can't wait to see what is in store next season.


Run Tough,
Coach Phil.




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Week 19: Final Week and Cloud Champs!

6/1/2020

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We've been add it for 19 weeks now and what a season it has been!  Our first season without coach Dusty.  My first season as a head coach ever.  It has been a tough season, hasn't it.  It didn't go as planned and yet, we've adapted and pivoted and have continued to choose to run.  Thank you everyone who kept with it.  I know it's hard.  For those who have opted out, there is no shame in that at all.  We miss you and look forward to seeing you in Cross Country season however modified that may be. :)


With that, here is the last week of workouts.  It's a little lighter as we are working toward the Cloud Championships on Saturday.


Monday: REST


TUESDAY: Speed Workout - HYDRATE
  • 10 min Warm up
  • Y/W 4 X 300
  • G/B 6 X 300
  • 10 min Cool Down


Wednesday: REST


Thursday: On Your Own
  • Y/W: Rest
  • G/B: 3-4 miles easy


Friday: On your Own, 2-3 easy miles.


Saturday: Cloud Championships.
  • We will start at 9am.  I will reach out to each individual athlete for final times.
  • You've done a great job this season, it's great to see all the improvement. 
  • Let's get those PRs!


It's been an honor to Coach our kids this season.  Thank you so much for all your patience and support this season, parents.  This really is an amazing community.


Run Tough,
Coach Phil
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Week 18: HEAT & HYDRATION!

5/26/2020

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I'm dubbing this week HYDRATION WEEK!  Let's ALL be drinking at least 64 oz of water per day.  Even better, let's try and drink our weight in oz of water.  So, I weight 180lbs, so my goal is 180 oz of water.  We are going to be seeing some SERIOUS heat this week and hydration will be our greatest weapon against it.
 
This is our second to last week.  I am going to be pushing you all to work hard this week and then next week we will have a short taper till our Cloud Classic Championships.  We had some GREAT races on Saturday with tons of PRs all while running against the wind.   I know some of you are just shy of your goal and this week is the week we earn it.
 
So, here are this week's workouts:
 
MONDAY: Rest & HYDRATE
 
TUESDAY: SPEED WORKOUT & HYDRATE  (Super Important Workout)
  • 10min w/u
  • Y/W - 6 X 500m, 2min rest
  • G - 7 X 500m, 2min rest
  • B - 8 x 500m, 2min rest
  • 10min Cooldown
 
WEDNESDAY: REST & HYDRATE
 
THURSDAY: On Your Own;
  • Y/W: REST & HYDRATE
  • G/B: 3-4 easy miles
 
FRIDAY: TEMPO & HYDRATE (Super Important Workout)
  • 10 min warm up
  • Y/W/G: 15 Minute Cut Down. Start at just a bit slower than Tempo, Then, every three minutes, get a little faster.
  • B - 20 min Cut Down, Start just a bit slower than Tempo, every 4 minutes, get a little faster.
  • 10min cooldown
 
SATURDAY: REST & HYDRATE
 
SUNDAY: LONG EASY RUN & HYDRATE
  • Y/W: 4 miles
  • G/B: 5-6 miles
 
Again, this week is sooooo important for the success of the championship on June 6th.  I really look forward to seeing how our kids do in their final meet of the season.
 
Run Tough,
 
Coach Phil
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Week 17: Time Trials no.3

5/19/2020

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We've been working hard over the last few weeks and now come to our last Time Trial before the Cloud Classic Championship.  Here's this week's workouts:

MONDAY: REST

TUESDAY: Repeat 600s (Swamp Loop + Finger)
  • Warm up, 10-15min
  • Y/W 4 X 600m
  • G - 5 x 600m
  • B - 6 x 600m
  • 10/15min cooldown


WEDNESDAY: REST

THURSDAY: On Your Own
  • G - 3 miles
  • B - 4 miles


FRIDAY: Everyone, Easy 2-3 miles

SATURDAY: Time Trials @ the Lake
  • You know the drill by now.  Let me know if you are racing this week. I can't wait to see some PRs!

SUNDAY: Long Easy Run - 4-6 miles.

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Week 16: The Last Lap

5/12/2020

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Finish Strong.  We have only 4 Weeks left of our Season.  Every workout counts as we race toward the Cloud Classic Championship.  I hope you're getting them in.

Here are this week's workouts.

MONDAY: Rest

TUESDAY: Speed Workout - Two options
  • 10/15min Warm-up
  • ON A TRACK:
    • Y/W 6 x 300m, 100m slow jog back to start
    • G/B 8 x 300m, 100m slow jog back to start
  • OR AT THE SWAMP
    • Y/W 5 x Swamp Loop, 1.5 minute Rest
    • G/B  7  x Swamp Loop, 1.5 minute Rest
  • 10/15min Cool Down


WEDNESDAY: REST

THURSDAY: On Your Own
  • G/B 3-4 miles, easy


FRIDAY: TEMPO "CUTDOWN" WORKOUT
  • 10/15 Min Warmup
  • Y/W/G 15min Cut down. Start at Tempo Pace, Every 5 min, increase your speed a little.
  • B, Same but for 20min.


SATURDAY: Rest

SUNDAY: Long Easy Run.
  • Y/W 5miles
  • G/B 6 Miles
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Week 15: All About that Base

5/4/2020

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As I watched our Time Trials on Saturday I saw very clearly the power of what we call a "Base."  The Base is the mileage we put on every week.  As a runner improves, the goal is to increase the Base.  Base is typically measured in Mileage per Week.  The trick is to slowly increase an athlete's base over time.  If you increase too fast, and there is risk of injury. If you increase too slow, the speed workouts may suffer and PRs are not attained.  If you drop your mileage and loose that long fought for base, you have to build it up again.  Luckily, in this scenario, the body has already learned what it needs to do and recovering the base is typically quicker than laying it down the first time.

All this to say, I saw some athletes that have clearly done a perfect job increasing their base over the last three weeks that translated into stellar PRs (ie: Sonia & Natalie). 

I saw a few athletes that are ready to increase their base a little more (ie: Adeline, Matthew, and Jake)


It's all about that Base.  We increase the base when we complete the workouts, run our warmups and cooldowns, and get our long easy runs in.

Here's this week's workouts:

MONDAY: Rest

TUESDAY: Speed Workout: Track/(Swamp w/out Finger)
  • 10/15 min Warmup
  • Interval Pace with 90 seconds of rest.
  • Y: 4 X 400m
  • W: 6 X 400m
  • G: 8 X 400m
  • B: 10 X 400m
  • 10/15 min Cooldown
  • This is a HARD workout.  This is where we get faster!


WEDNESDAY: Rest

THURSDAY:
  • G: 4 easy miles
  • B: 6 Easy miles


FRIDAY: Tempo Run
  • See if you can get your workout in at Marshall Hills or elsewhere with some hills.
  • 10 min Warmup
  • 20 - 25min Tempo
  • 10 min Cooldown

SATURDAY: REST

SUNDAY: Long Easy Run
  • Y/W 3-4 miles
  • G/B  5-6 miles


Run Tough,

Coach Phil
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TIME TRIAL #2 RESULTS

5/3/2020

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Thank you everyone who came out for the Cloud Classic Time Trials!  It was fun to see everyone and thank you for practicing social distancing and wearing masks.  As a reminder, we are now competing against other teams in a virtual race where we log each athlete's times.  We have one more time trial at the end of May and then a Championship on June 6th.  This week we competed against the Chico Striders who had a very good showing of almost 20 athletes!

Below I've listed every Hawk that competed and their results:

Jake M.
  • 6:02 1600m: 1st in AG, 2nd Overall Male.  1 Sec PR. Solid effort but more in the tank.  A true competitor, I wish I could see him in a race with his peers.
  • 2:45 800m: 1st in AG, 2nd Overall Male. 3rd Place was a Chico Strider right on his heals with a 2:48! 


Matthew O.
  • 5:49 1600m: 1st in AG, 1st Overall Male.
  • 2:40 800m: 1st in AG, 1st Overall Male. 2 Sec PR.  Very strong effort.  Perfect Splits of 80sec & 80 sec


Cohen O.
  • 6:52 1600m: 1st in AG, Crushing PR by 29 seconds!
  • 3:18 800m: 1st in AG,  1 Second PR.


John B.
  • 6:52 1600m: 1st in AG, 1 sec off his PR.
  • 3:12 800m: 1 Sec PR.


Adeline:
  • 6:35 1600m: 1st in AG, 1st Overall Female. PR by 5 seconds. (Second Place a 13 year old Chico Strider).
  • 3:06 800m: 1st in AG, 3rd Overall Female. 1 sec off PR.


Abigale:
  • 7:48 1600m. 2nd in AG; 10 Sec off PR, but later learned she hurt her Achilles.  Most important to me though is that I saw Abigale smiling at the starting line, AND she ran the whole race by herself!  So proud of you, Abigale.  (New nickname is brewing)


Sonia:
  • 7:28 1600m: 1st in AG,  MONSTER 41 Sec PR!! That's 8.4% !  That's nuts!!!
  • 3:39 800m: 1st in AG, MONSER 21 Sec PR!!! That's 8.8% !!!!!!!!!  DOUBLE NUTS!
  • I just have to say, Sonia was extra super this weekend because she's been working hard the last three weeks getting her workouts in.  Those PRs were not because she ran tougher than last time.  She worked all three T's: Talent, TRAINING, and Toughness.  I can totally tell Sonia has been working out.  Great work and thank you for putting the training in, Super Sonia.  I'm giving you our "Awesome Athlete Award" for your dedication to training this past several weeks. Well Done!

Natalie:
  • 6:50 1600m: 1st in AG, 3rd Overall Female, 11 Second PR! That is a big jump for a mile! That's almost 3 Seconds per lap on the track.  Great work!
  • 3:20 800m: 1st in AG, 3rd Overall Female, 16 second PR! WHAT!!!? 8% off your time!  HUGE! (I should share, 4th place was a Chico Strider 1 second behind you! Great job!


Keilen:
  • 9:08 1600m: 1st in AG.
  • 4:24 800m:  2nd in AG.  PRs weren't in the cards this weekend but I believe they are in the future if the training continues. 


Team, I am so proud of your effort and determination.  Let's keep these workouts going and make sure we are appreciating all three T's: Talent, Training, and Toughness.  I had a good talk with one of our athletes on Saturday about how important it is practice our Toughness during these times.  We don't have our group practices three times a week or  track meets.  This is the opportunity to practice mental toughness.  Train when everyone else is playing video games.  That's what will get you ahead. Not just for the Cloud Classic Series, but for next Cross Country Season and for life as well.

Parents, as always, thank you so much for being a part of your athlete's journey and part of the fabric that makes up the Delta Hawks.  I am thrilled to be coaching our kids.  I'm busy these days, but I can honestly say the Hawks is one of my greatest joys outside of my family.  Thank you for allowing me to coach during this awkward season.  Let's get through it together, enjoy a break, and then tackle Cross Country in the Fall.

Run Tough,

Coach Phil

PS - The Week's workouts coming tomorrow, Monday is a Rest Day as usual.
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Week 14: Time Trials #2

4/28/2020

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We've now had 2 weeks of training under our belt.  Opportunities to improve.  Let's make this week count so that Saturday's time trial is successful.  We will be following the same rules as last time. This is an important week of training.  We will be Virtually Competing against the Chico Striders and also looking forward to our Cloud Championships on June 1st. For more info, you can look at this PDF document all about the Cloud Classic.

PLEASE CONTACT ME AND LET ME KNOW IF YOUR ATHLETE WILL PARTICIPATE IN THE TIME TRIAL.

This week's workouts are as follows:

MONDAY: REST

TUESDAY: Speed Workout (2 Choices)
  • 10 Min warmup
  • If you can find a TRACK:
    • Y/W - 6 X 300m |100m Jog back to the start.
    • G/B - 8 X 300m | 100m Jog back to the start.
  • OR at the SWAMP:
    • Y/W - 6 X Swamp Loop (no finger) | 2-3min rest.
    • G/B - 8 X Swamp Loop  (no finger) | 2-3min rest.
  • 10 Min Cooldown.
  • Stretching & Strength

WEDNESDAY: REST

THURSDAY: Easy Run for G/B 3-4 miles

FRIDAY: REST & Stretch

SATURDAY: TIME TRIALS
  • 9 Am Start Time.
  • Trials are for 1600m and 800m
  • If your athlete would like to participate, please email me at DeltaHawksRacing@gmail.com
  • Time Trials will be this Saturday at the Lake. 
    • I will be setting up time slots for each athlete.
    • Athletes and their parents must arrive 30min before their time slot to warm up around the Lake in reverse order.
    • Each Athlete will run their time trial around the Lake by themselves - (Bring on the Toughness!)
    • I will be at the starting line and finish line for each time trial and will record the times.
    • Athletes will complete a cool down in reverse order around the lank and then head home.
  • ALL WILL WEAR FACE MASKS WHEN NOT RUNNING.
  • ALL WILL PRACTICE SOCIAL DISTANCING
  • Please bring all your disinfecting tools like wipes, soaps.
  • This method of time trials will keep everyone at a safe distance. 


Finally, Time Trials are not mandatory.  If anyone in your family is not feeling well or is uncomfortable with participating, please stay home.  Additionally, we will have one more time trial later this year on the same course so that we can compare our improvements and see the results of our training.

Run Tough, 
Coach Phil

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Week 13: Exciting News! (We're not Alone)

4/21/2020

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Parents and Athletes, if you've can take anything away from these several weeks of shelter in place, zoom meetings, distance learning, and "one your own" workouts, remember this: You are NOT alone.  Running clubs all over this country are experiencing the same issues you are.  They aren't seeing their friends, they're running their workouts by themselves, and they are all missing out on competing against others in track meets.

As we are all learning how to innovate and do our everyday tasks a little differently, we have come up with a new "way" to compete for the second the second half of the season.  Our first set of Time Trials on April 11th two weekends ago was a step toward success.  Word got out and the coach of the Chico Striders reached out to me with a great idea.  Let's Race!  Over the weekend and today, we mapped out a series of 2 more trials and a Championship to finish off the seasons.  Our goal: Keep training, Keep Improving, and start winning against other teams doing the same thing.  We are working on "Branding" the time trial series right now but the dates will be as follows:

May 2nd - Time Trial #2
May 23rd - Time Trial #3
June 6th - Time Trial Championships!

We will invite other Track Clubs to join us such as Oak Hill, Buffalo Chips, and SRA.  Hopefully by the time we reach June 6th, we will have several clubs reporting their athletes times.  We will even have some awards for top finishers in each age group and races.

Our First Time trial is the template.  Each Club will host their own Time Trials at their own courses.  Athletes will run a 1600m and/or 800m time trial and coaches will report the times onto a shared google spreadsheet by 4pm the day of the trial.  It has been agreed that if some athletes want to run their trial on their own on the preceding Thursday or Friday for purposes of safety, they may.

As with the last Time Trial, we will follow all safety rules including 6 feet separation, staggered start times, and mandatory face masks anytime someone is not running.

The Chico Striders will be catching up with us and posting their first set of time trials this week.  On Saturday, I will share the first set of Race results.

With that, Let's get Training!!! 

Sorry that this week's workouts are a late. I'll try and be better. :/

MONDAY: REST
TUESDAY: TEMPO LADDER. 
  • Try to get some hills in the mix.
  • 10/15min warmup
  • 20 min Ladder Tempo (Black 27min)
    • 3min Tempo (1min jog)
    • 4min Tempo (1min job)
    • 5min tempo (1min Jog)
    • Y/WG 4min Tempo (1min Jog) / Black - 6min tempo (1min Jog)
    • (Black only) 5min Tempo into Cooldown
  • 10/15min Cool down
  • Stretches & Strength


WEDNESDAY: REST
THURSDAY: G/B 4-5 easy miles
FRIDAY: All groups, 20min Hill Tempo Workout.
  • 10/15 Warm Up and Cool Down
  • 20 minutes of Hill Running.
    • Try Marshall Hills.
    • If you're up to it, take a drive to the foothills.


SATURDAY: Rest
SUNDAY: Long Easy Run
  • Y3, W4, G5, B6


MONDAY: REST.

Looking forward to seeing you all hit some PRs at our next time trials.


Run Tough,
Coach Phil
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