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WHO FLIES? WE DO!

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

Hot Ending to a Hot Season!

11/21/2021

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Hawks brought home more hardware, this time the younger athletes represented with wins in both the boys and girls 8-under races! Josie, Hanah, and Sophie scored the win on the girl's side, while Jack, Cal, and Allan brought it home in the boy's race. Congrats Hawks!

We had a bunch of great performances, and are proud of all our runners.  One interesting observation - most of these kids ran a similar course back in September at the Josh Ruff Invite.  While EVERYONE ran a faster pace today than they did then, even though the race was longer, Nate and Owen improved their race paces by more than 30 seconds, and Abigail improved her pace by more than 50 seconds!

To all our athletes who wrapped up their season today - great job.  To those who are continuing on with us, let's build on this momentum next week and all the way to Nationals!

Speaking of building, we have more practice this week.  Everyone going to Nationals needs to do these workouts; anyone else is welcome to join as you can.  See the schedule below.

Monday - Meet at Boathouse
  • 10 min Warm Up & Cool Down
  • Marshall Hills - Intervals Ladder
    • 200, 400, 600, 800, 600, 400, 200
    • 2min Rest in between

Tuesday - Rest & Stretch

Wednesday - Long Run, on your own
  • White/Yellow: 3-4 miles
  • Grey/Black: 5-7 miles

Thursday or Friday - Tempo On Your Own
  • 10 min Warm Up & Cool Down
  • Tempo run
    • White/Yellow: 20 mins
    • Gray/Black: 25 mins

Saturday - Rest and Stretch

Sunday - Rancho Cordova XC Meet
  • Info will be posted on the Team App

Run Tough,
Coach Eric

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