Finishing Out an AMAZING Season

Sorry Hawks, for the late blog post.  I got home late on Sunday, and of course we had our team party tonight, but in the afterglow of that time together I wanted to say one last time how proud I am of every Hawk this season.  We came together and worked as one team and achieved some great things!

This past weekend, the Hawks who participated in the PAC Championships represented the Delta Hawks with pride and honor.  So many great performances, including Mackenna's big PR, Adeleine and Natalie rocking the 3k, and Elias' triple crown (winning the 3k, 1500m, and 800m).  The coaches are proud of every single one of our athletes!

Going forward, we will have practice at the Boathouse this Thursday, River City HS next Monday, followed by our final team practice Thursday June 23rd at the Boathouse again.  Everyone is welcome to join these workouts, even if you've already run your last race of the season, but you're not obligated to attend. If your Hawk wants to move into the off-season, that is totally ok.  If you're interested in an off-season practice schedule please let me know and I am happy to build something that works for you.

The next two weeks of practice are as follows:

Tuesday: On your own
10 min warm up, 20 min tempo, 10 min cool down

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

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
Fartlek 2x5:30mins with 2 min rest
6-8x200m, 200m jog
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: Long run on your own
Black: 6-7 miles
Gray: 4-5 miles
Yellow/White: 3-4 miles

Monday: 5:30pm at River City High School Track
10 min warm up, drills
6-8x400m, 400m jog
10 min cool down, strength

Tuesday: rest and stretch

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

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
8x200m, 200m jog
10 min cool down, strength

Friday: rest and stretch

As always, if you have any questions please let me know.

Run with Heart,
Coach Eric