What a spectacular weekend of racing for the Hawks! The weather was beautiful in Rancho Cordova, and our Hawks flew around the track in an effort to finish in the top 8 in their age group and qualify for the Regional meet in Merced.
Jai fought his heart out in the 800 and the 1500 (his first time running this distance all season!), but fell just short of qualifying. Henry ran his PR in both the 800 and the 1500, and Jack also PRd in the 1500, having great races but falling short as well. Lou also ran valiantly in his 1500m, but was unable to qualify for the next meet.
Josie ran PRs in both of her races, finishing close to qualifying (only two spots short in the 1500!), while Natalie ran her best time of the season in the 3k. Adeleine ran strong in all three races this weekend, running a PR in the 800 and a season best in the 1500, while finishing only two spots out of qualifying in the 3k.
David was able to qualify in the 800m on Saturday, running a great race and finishing in 7th place, but just missed out in the 1500m. Norah ran smart races to qualify in both the 800 and the 1500, finishing in 4th place in the 800 and 6th in the 1500.
Elias ran conservatively on Saturday in the 3k, finishing 2nd, and then really took off in the 1500 on Sunday, winning with a new PR of 4:20.
While David, Norah, and Elias are still competing, the rest of the Hawks need to be thinking ahead to cross country season starting in August! That means being sure to get those runs in each week - you don't want to lose all that great fitness you've built over the spring.
Champions are made in the off-season, which means we need to run this summer. Only nine weeks until our cross country first practice. That’s not as much time as you think.
So here’s the deal, we need to do some running. I am happy to send anyone his or her own workout schedule if you want, just let me know. In general though, everyone just needs to get some runs in each week.
Studies show that you can’t just hope to fit in your runs and expect to be successful. You need to plan out your workouts ahead of time, setting time aside each week, and then follow through.
Specifically, I want you to sit down at the beginning of each week and find three times over the coming week to do three runs. They don’t have to be long or hard, probably best to do them in the morning when it’s cooler. If you don’t put them on the calendar, you will have a hard time getting them done. And there is no good substitute – going for a hike or playing in a pool all day do not replace a 3-4 mile run.
Some of you, the goal only needs to be two or three miles each run. For others, you need to get those 3-mile runs in and add a longer run on the weekend. Hawks who do the work in the next month or so will find more success this fall, and they will be positive contributors to their age group teams. Unfortunately, those who sit all week and don’t get the runs in will struggle and be at higher risk for injury.
So let’s get out there and do our runs so we can set ourselves up for some real success this fall! Cross country is a team sport, and your teammates are relying on you. Practices begin on Monday, August 21st, so get yourself ready and invite a friend and let’s make this next season even more successful than our last!
Any questions, please reach out to me any time. Hawks Fly!
Delta Hawks Coaches