 In Modesto this weekend, nearly every single Hawk ran a personal best! From Elias finishing in 9:29 for the 3k and setting the meet record, to our amazing 800m runners finishing with PRs including Presley, Gyan, Maddi, David, Tyler, Cam, Jai and Mac, Saturday was a HUGE day. On Sunday, both Carlos and David ran big PRs in the 1500m, with David bringing home a 3rd Place medal!
Next weekend, we have the Golden West Invitational in Rancho Cordova. Nearly everyone on the team is registered, so I expect another day of soaring for our Hawks! For some of our athletes, this will be their last meet of the season. Others might want to travel to San Jose the weekend of June 10-11 for the NorCal Youth Championships. Some of the Hawks will be invited to continue to train with us as we prepare for Nationals qualifiers. Please talk to me if you have any questions about the end of the season. PLEASE NOTE: We are not having practice on Monday - Memorial Day. However, we have a workout that all Hawks need to do on their own time. Please see the schedule below. Monday: On Your Own 10 min warm up, drills If not running the 5k fun run, 20 min tempo with 6-8 x 30 second surge 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills Poker Run (1-6) at Marshall Hills 4-6 Hill Sprints 15 min cool down, strength Friday: rest and stretch Saturday: Golden West Invitational Cordova High School, Rancho Cordova Sunday: long run If you have any questions, contact us any time! Run with Heart, Coach Eric
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What an incredible day of racing the Hawks had in Chico this weekend! We had a lot of Hawks run their fastest times of the season, or of their lives - we are so proud of these athletes!
Improvements were made by: Matthew Oliver Adeleine Mackenna Paloma Lou Evan Sonia Audrey Stella Mason Josie Hadley David Callan Henry Cameron This coming weekend, the Hawks are traveling to Modesto for the Tom Moore Classic. Please RSVP right away. Next Monday is Memorial Day - we will not be having practice but there WILL be a workout for everyone to do on their own time. This week's practice schedule is as follows: Monday: 5:30pm at River City High School Everyone - 10 min warm up, drills 2-3 x (3x200m/100m float/100m jog) 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills 15 minutes Fartlek at Lake Loop 30secs on/30secs off 15 min cool down, strength Friday: rest and stretch Saturday and Sunday: Tom Moore Youth Classic Johansen High School Stadium, Modesto Sunday: long run If you have any questions, contact us any time! Run with Heart, Coach Eric Well, the Delta Hawks are a distance team, and the meet the past weekend tested everyone's endurance! Yes, it was hot and the delays made it harder for everyone to manage their needs. However, so many Hawks still have incredible races, persevered through personal struggles, and experienced the runner's life. Parents were amazing, athletes rose to the occasion, and we all SURVIVED!
At the writing of this blog post, unfortunately, not all of the official results have been posted. However, I can highlight some great performances in the 3k and 1500m (I have to hold off on the 800s until I have results to verify my hand times). First, Ollie ran his first 3k on the track and didn't disappoint, with a heck of a race! Adeleine also ran a season best time in the 3k, doing a great job of coming back from her season-ending injury last fall. In the 1500m, our oldest kids shined like the stars they are, with Matthew running a 10 second PR (4:23!) and Norah dipping under 5 minutes for the first time (4:58!). However a number of other Hawks ran PRs and season bests including Sonia (improving by 10 seconds!), Mason, Dylan, Josie, and Cal! There were also a number of great performances in the 800m, but without official results I don't want to quote the incorrect times so I don't want to call anyone out in this one. This coming weekend we are traveling to Chico for a fun, laid-back track meet with a few teams and a few events - nothing like this past weekend's meet! The Chico Fast Five meet begins at noon and will be over by 3 or 4. They offer the 800m, the 1600m, and an open 4x400m relay at the end for anyone who wants to participate (we will put together teams of willing Hawks when we get to the meet). PLEASE RSVP by this Tuesday so I can be sure and register your kiddos, and include in the comments what your Hawk wants to compete in. For this week's schedule, see below! Monday: 5:30pm at River City High School Everyone - 10 min warm up, drills 3-4x800 at Goal 3000m pace 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills 30 min out-and-back run at Marshall Hills 6-10 Hill Sprints 15 min cool down, strength Friday: rest and stretch Saturday: Chico Striders Fast Five Chico High School Sunday: long run If you have any questions, contact us any time! Run with Heart, Coach Eric  What a crazy weekend in Berkeley! Saturday was cool and drizzly but that didn't stop our kids from running some amazing 3Ks and 800s; Sunday was sun-kissed (and a little rushed) but still led to some more PRs!
First on Saturday, Norah stunned the crowd by running a 2:23 800m, setting up a bunch of other Hawks running their fastest 800m times of the season including: Paloma, Evan, Harper, Isaac, Gyan, Josie, David, Cal, Cam, and Mac. What an exciting group of races by our team! On Sunday, we had a shock(!) when they ran the 200m heats in an amazingly efficient manner which meant our Hawks' 1500m races were earlier than expected. Everyone got to the track on time, but without as much warmup and settling in as we would have liked. Nevertheless, we got another bunch of amazing PRs from our Hawks. Ollie ran 4:48 (13 second PR), Norah ran 5:01 (15 sec PR), Elias ran 4:27 (6 sec PR), Josie ran 6:13 (7 sec PR), and David ran 5:41 (14 sec PR). What a day! Next week we have another opportunity to compete at the Sac Track Union Championships at Inderkum High School. If you have not RSVPd yet, please do so. The 3k runners need to get there as early as 7:30am on Saturday - I will try to estimate (as accurately as I can!) when the other runners need to arrive once we know how many athletes register for the meet. As for this week's practices, we meet at River City High School on Monday and the Boathouse on Thursday. See the schedule below: Monday: 5:30pm at River City High School Group 1 - 10 min warm up, drills 3x (500m hard, 100m float, 200m hard) 10 min cool down, strength Group 2 - 10 min warm up, drills 2-3x (3x200m with 50m float) 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills 20 min tempo at Marshall Hills Rock/Paper/Scissors Run 15 min cool down, strength Friday: rest and stretch Saturday: Sac Track Union Championships Sunday: long run If you have any questions, contact us any time! Run with Heart, Coach Eric Great work this last week, Hawks, let's have another week of hard work! This weekend we will be traveling to Berkeley to compete in the Hercules/Tommie Smith Invitational; those of you who have RSVP'd know what you're running.
For those of you who have not been to a USATF meet, our Hawks will be running in age groups for the first time this season. USATF operates in 2-year age groups (7-8=Group 1, 9-10=Group 2, 11-12=Group 3, 13-14=Group 4) so our kids will run against those closer to their ages. To be clear, each athlete's age group is based on the age they turn in this calendar year. So, for example, even if an athlete is currently 8 years old but turns 9 before Jan 1, 2024, then she competes in the 9-10 age group. Another wrinkle to a USATF meet is the variability of the schedule. Meets generally begin on time and run on a "rolling schedule" which means they just start the next race following the event before it on the schedule. This can mean that the time upon which events occur later in the schedule are highly variable. For example, as described in this weekend's meet schedule, the 4x800 and the 3000m races on Saturday will predictably begin around 10 and 10:30am. However, following those races is the 100m trials; based on the number of teams attending this meet there will likely be 100 or more heats of the 100m across age groups. If the meet is run efficiently, it could take as little as a minute or as long as 3-4 minutes between each heat. Which means the 800m heats could start as early as 12:30pm or could begin as late as 3 or 4pm. We won't know until they get into the meet and we see the process they are implementing to coordinate the heats. Unfortunately this variability means that we will ask families to arrive at the meet on the early side to be safe, but we may end up waiting a long time before our Hawks get to compete. We ask that you come with an open mind, a lot of snacks and activities, and even more patience. If you have questions please let the coaches know. The next weekend, on May 13th, we will compete closer to home at Inderkum High School, and it will be another one of those meets where the schedule will be difficult to predict. Please RSVP on the team app by Tuesday May 9th. If you are not running both days this weekend at the track meet, you need to do your long run on the off day. For the coming week here is our practice schedule: Monday: 5:30pm at River City High School Group 1 - 10 min warm up, drills 3x (3x200m with 50m float) 10 min cool down, strength Group 2 - 10 min warm up, drills 15min crisscross cone run, grass field 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 20 min warm up, drills 4x3-person relays at the swamp 15 min cool down, strength Friday: rest and stretch Saturday and Sunday: Hercules/Tommie Smith Invitational or long run If you have any questions, contact us any time! Run with Heart, Coach Eric  Another great week of training and another super day of racing in the books for the Hawks! The Hawks ran at the Glen Rogers Distance Carnival on Friday and had a blast! There were many PRs ran, and a lot of medals won. Official results haven’t been posted yet, but when they are we will share the link so everyone can check out their times.
The best part of the meet is how well so many Hawks competed! Times are one thing, but track is a competitive individual sport which means we fight with everyone else in our race and try to beat as many as we can to the finish line. Many of our Hawks are new to the sport but their competitive spirits are on display! That’s the kind of team we are – our mission is to create the next generation of confident and competitive elite runners in our region – and it is great to see our athletes fulfilling that mission. This coming weekend is a break, we don’t have a meet, which means we can be sure and get that long run in for everyone. Try to add a mile more than you’ve been doing for your long runs to this point. We have our next meet in two weeks on May 6th and 7th. The Running Rebels Invite will be a large, competitive meet so we need to bring our A-game to it. Parents, PLEASE RSVP ON THE TEAM APP if your athlete is going to compete, and let me know what events to register for you. I need to know by Wednesday April 26th. For practice this week, we meet at River City High School on Monday and the Boathouse on Thursday. It is starting to warm up, so please be sure and hydrate on practice days! Bring water for before and after practice as well. Monday: 5:30pm at River City High School 10 min warm up, drills Group 1 - 10 min warm up, drills 2x (4x200m with 200m jog rest) 10 min cool down, strength Group 2 - 10 min warm up, drills 1-2x (4x200m with 200m jog rest) 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse Group 1 - 20 min warm up, drills 20 min Lake Loop Fartlek, 15 sec hard/45 sec float 15 min cool down, strength Group 2 - 15 min warm up, drills 10 min Swamp Loop Fartlek, 30 sec hard/60 sec float 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: 3-6 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric Happy Wednesday Hawks! I wanted to cover a few important pieces of information as the season progresses.
First, it is important that families keep an eye on the Team App. If you haven't already, please ensure that you have turned on your notifications so that you can be sure and get the latest notices as conditions can sometimes change - like the location of practice or deadlines for meet registrations. Second, please RSVP for meets by the deadline. If the coaches don't hear from you, we can't register your athlete for the meet and they miss out on the fun! We do our best to remind everyone multiple times, and it frankly breaks my heart to see a Hawk show up and not be able to compete. With that in mind, our next meet following this Friday's Sheldon Distance Carnival is the Running Rebels/Tommie Smith Invitational on May 6-7 in Berkeley. It will be held at the UC track stadium, which will be an amazing venue to compete in, and it is a two-day meet. Most people will likely drive down and back each day (we will), and if you would like to only participate one of the days that is totally understandable. You have to tell us which day, however, so we register your Hawk for the right race. Here is the schedule: Saturday, May 6th will be the 3000m (arrive by 9am) and the 800m (arrive by 11am) Sunday, May 7th will be the 1500m (arrive by 10am) More information can be found on the Events tab on the Team App. PLEASE RSVP BY TUESDAY APRIL 26TH. As for the Sheldon Distance Carnival, here is the list of athletes registered: Matthew Oliver Adeleine Annie Norah Mackenna Lou Carlos Sonia Audrey Harper (800 only) Mason Dylan Josie Maddi Hadley (800 only) David Jack Callan Tyler (800 only) Henry Cameron (800 only) If you have any questions, let us know. Good luck on Friday, can't wait to hear how everyone competes! Run with Heart, Coach Eric  Saturday was a beautiful day, and the weather was nice too! Our Hawks had some great racing - and that is so much fun - but they also had the chance to learn and get the feel for the track, which was priceless.
First, we had our team time trial at McClatchy, which had some great performances! Most of our Hawks ran the 800m, with some returners beating or coming close to breaking their PRs (personal records). Others got the feel of their first race on a track, and learned a little about the importance of pacing. Here are the 800m times in alphabetical order): Tyler - 3:27 Isaac - 3:59 Harper - 3:31 Hadley - 3:19 Gyan - 4:23 Jai - 3:19 Evan - 3:47 Makayla - 3:47 Mateo - 4:04 Natalia - 3:52 Cameron - 4:37 Paloma - 3:31 Henry - 3:09 Mac - 4:06 Several Hawks did the 1500m in the time trial, showing some great toughness and focus! Here are their times: Dylan - 6:00 Cal - 6:43 Mackenna - 7:11 Mason - 7:07 Jack - 6:22 Maddi - 6:52 Josie - 6:32 We will get to see all of these Hawks improve and it will be awesome to compare their times at the end of the season to these times! Later in the day, some Hawks competed in the 1600m at the Halden Invitational in Davis. It was a great race for all of them! The girls went first, and were led by Norah as she took out the pace quickly over the first 400m. It took the other runners until the end of the third lap to catch her, but she held on for second overall! Adeleine battled down the home stretch to claim third place. Annie was not far behind, followed by Audrey and then Sonia - both of whom ran PRs! In the boys race, Matthew took the lead early and he, Elias, and Lucas Alberts from Sutter made a strong lead pack through the entire race. Ultimately Lucas took the title, but Matthew and Elias fought all the way to the end taking second and third. Ollie came in just behind them, with Lou, Carlos, and David all running great races as well. The results for this meet can be found here. This week, we have a meet on Friday afternoon. We need everyone to arrive by 3pm to Sheldon High School in Elk Grove - the first race is at 4pm. (If your Hawk is only running the 800m, then you can arrive at 6pm). Almost every Hawk is going to be signed up for both the 1600m (which is first) and the 800m (which is about 3 hours later). Please plan for food between races. I believe there will be a concession stand, but who knows what they'll be selling. This is a very fun meet with music and lots of races and the kids should have a fun time! As for our practice schedule this week, details are below. PLEASE NOTE: we are meeting at the River City High School Track on Monday and will be there most Mondays going forward. Monday: 5:30pm at River City High School 10 min warm up, drills Group 1 - 10 min warm up, drills 4 mile Linden Loop with 10xHS at Locke Hills 10 min cool down, strength Group 2 - 10 min warm up, drills 4x60m/140m jog, 2x150m on the track 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 20 min warm up, drills 3-person 200m relay x3-4 at the Swamp 15 min cool down, strength Friday: Race Day! Glen Rogers (Sheldon) Invitational - 3pm Sheldon High School, Elk Grove Saturday or Sunday: 3-6 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric The Hawks are really rolling, going into our third week! This Saturday we will get to see where we are all at now that we have our running legs under us. Most Hawks will be racing each other in a time trial at 9am at the McClatchy High School Track. Parking in the neighborhood nearby is best, coaches will describe during practice this week. A few of the older kids are going to compete in the Halden Invitational at Davis High School Saturday evening. At this time, those Hawks running at Halden need to be there at 4pm, ready to warm up (If that time changes, coaches will let you know). Next weekend's events will be a great way to measure our overall improvement by comparing our times at the beginning of the season against our times at the end.
For this week, here is the schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills Group 1 - 20 min warm up, drills 4x100m/200m jog, 2x150m at the Swamp 15 min cool down, strength Group 2 - 15 min warm up, drills 10 min crisscross cone run in the grass field 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-4 mile run on your own* (*Ask the coaches if you are unsure about whether you should do this extra run) Thursday: 5:30pm at the Boathouse Group 1 - 20 min warm up, drills 20 min Lake Loop Fartlek, 30 sec hard/60 sec float 15 min cool down, strength Group 2 - 15 min warm up, drills 10 min Swamp Loop Fartlek, 15 sec hard/45 sec float 10 min cool down, strength Friday: rest and stretch Saturday: Race Day! Time Trials - 9am - 10:30am, McClatchy High School Track or Halden Invitational - 4pm, Davis High School Sunday: 3-6 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric Welcome back Hawks! This week we continue our early development work, meeting at the Boathouse again to run out at Marshall Hills on Monday and the Lake/Swamp on Thursday. We are still working to secure access to a track, but expect to be on the track Monday April 17th. Its ok, we have time and this work out on the trails will help us grow stronger before we begin to hone our bodies with trackwork.
Most of our athletes are half way through their trial period. Let's keep up the good work and see where we end up. Parents: just a reminder that if your child is under ten years old we need you to stay with the team while we practice so the coaches can focus on coaching. For most Hawks, your first race of the season will be a time trial against the rest of the team on Saturday April 15th. Some of the older kids will instead run in the Halden Invitational later that day. The coaches will talk to you about which way you'll go that week. The following Friday, the 21st, will be the first meet for everyone. It is called the Glen Rogers Distance Carnival and it is held at Sheldon High School in Elk Grove. We will talk more about that meet in the coming weeks. For this week, here is the schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills 30 min out and back, 8-10 Hill Strides 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 2-3 mile run on your own* (*Ask the coaches if you are unsure about whether you should do this extra run) Thursday: 5:30pm at the Boathouse Group 2 - 15 min warm up, drills 20 min Lake Loop Fartlek, 15 sec hard/45 sec float 15 min cool down, strength Group 1 - 20 min warm up, drills 3-person 200m relay x2 at the Swamp 15 min cool down, strength Friday: rest and stretch Saturday: Long run on your own 3-6 miles, depending on fitness level Sunday: rest and stretch If you have any questions, contact us any time! Run with Heart, Coach Eric |
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April 2023
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