• HOME
  • BECOME A HAWK
  • NEXT STEPS
  • DETAILS
  • COACHES' BLOG
  • ABOUT
  • CONTACT US
  • TEAM GEAR STORE
  • DONATE
  • Track Schedule
  • Cross Country Schedule
  • Team Records
  Delta Hawks Racing

WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Final Regular Season Race Gives Hawks a Preview of What's to Come

11/6/2022

0 Comments

 
The Hawks had a great chance this weekend to run against some good competition in their age group races, and rose to the challenge!

At the Rancho Cordova meet, all of our athletes participated in age group races instead of as a group, with nearly every Hawk on the team competing.  While many of our runners performed well, a few Hawks really brought the heat.  Presley Strickland posted a monster improvement, running her 3k race in 7:42 pace - her previous best was 9:09 pace at the first SRA meet!  Both Jack and Callan had major improvements in their per mile paces, and Hanah ran a significantly faster pace in her 3k debut as well!

This coming weekend is the Clarksburg Country Run, good luck to all of you who are participating!  If you are not running in the 5k, please be sure and get your long run in.  This is the last few weeks of the season, let's finish strong.

Here is the schedule for the coming week:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
6-12 x 400m intervals, Marshall Loop
10 min cool down

Tuesday: rest and stretch

Wednesday: 
Gray and Black Group
3-4 mile easy run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
Deck of Cards Fartlek, Marshall Loop
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: Long Run
White/Yellow 3-5 miles

Gray/Black 5-7 miles

Sunday: OPTIONAL - Clarksburg Country Run
Click here for more information

As always, if you have any questions, please let us know!

Coach Eric

0 Comments



Leave a Reply.

    Author

    Delta Hawks Coaches

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019

    Categories

    All
    Coaching
    Coach Phil
    The Delta

    RSS Feed

Home

About

Contact

Copyright © 2019
  • HOME
  • BECOME A HAWK
  • NEXT STEPS
  • DETAILS
  • COACHES' BLOG
  • ABOUT
  • CONTACT US
  • TEAM GEAR STORE
  • DONATE
  • Track Schedule
  • Cross Country Schedule
  • Team Records