Delta Hawks Taking Flight!

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