 The number one factor in improvement is rest. We expose our bodies to training and then during rest the body adapts to the training. Occasionally, its important to take a down week. Lucky for us this week (Spring Break) is a great week for a down week. We are coming off a heavy weekend of racing and have a race on a Friday this coming week. So Tuesdays workout will be light and focused on getting more comfortable with the track since we are at River City High School. We will not have practice on Friday (due to Sheldon Invite) or Sunday (due to Easter). So please take a close look at this weeks schedule and plan to to get some easy running in on your own.
Week 12 - (Apr. 15 - 21) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at River City High School Track Warmup (Y/W - 10 min, B - 15 min) 4 x 600 (Smooth 400, Push 200), Rest = 200 slow jog) Wednesday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Thursday All Groups: Rest Day (other sports ok) Friday NO PRACTICE Sheldon Invitational (Sheldon HS in Elk Grove) 1600 and 800 meter events Saturday All Groups: Rest Day (other sports ok) Sunday NO PRACTICE (Easter) Yellow/White - Easy 3-4 mile run (or family hike, bike ride, etc.) Black - Easy 5 mile run (or family hike, bike ride, etc.) Be ready for next Tuesday to come focused with the intent to tackle some new challenges in our next phase of training.
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 The Hawks zoomed at the Sacramento Zoo Zoom 5k with many of the kids doubling back from a track meet last night at Halden Invitational. We saw some amazing team work in the races and some incredible efforts for big PRs!
Zoo Zoom 5k Results Finish Time (Pace) - Overall Place/Age Group Place Coach Dusty - 19:59 (6:26) - 18 OA/1 AG Caleb - 21:08 (6:48) - 31 OA/3 AG Nathan - 21:15 (6:50) - 34 OA/4 AG - 1:46 PR! William - 21:27 (6:54) - 38 OA/6 AG Jeff (William's Dad) - 22:37 (7:16) - 62 OA/7 AG - PR! Shane (Preslie's Dad) - 24:09 (7:46) - 89 OA/6 AG Spencer - 24:29 (7:52) - 97 OA/8 AG Sam - 24:38 (7:55) - 100 OA/14 AG - 3 sec PR! Preslie - 24:57 (8:01) - 113 OA/7 AG - 49 sec PR! Josh (Sonia's Dad) - 25:08 (8:05) - 118 OA/8 AG Bode - 27:20 (8:47) - 164 OA/16 AG - 1:18 PR! Madeline - 29:13 (9:24) - 213 OA/10 AG Jodi (Preslie's Mom) - 29:20 (9:26) - 219 OA/13 AG Matt (Sam&Madeline's Dad) - 30:33 (9:49) - 255 OA/17 AG Brooklyn - 30:47 (9:54) - 269 OA/15 AG Sonia - 30:52 (9:55) - 273 OA/16 AG  Our Hawks hit the track for the first time this season and for most of our team it was the first time ever. These kids amaze us all the time but tonight they really blew our minds. Amazing performances by veterans and rookies! We are so proud of these kids for trying something new and putting it all out there.
Results Girls 1600 Middle School Division Marina - 15th - 6:39.12 Preslie - 18th - 6:53.88 Adeleine - 19th - 7:02.31 Madeline - 21st - 7:34.22 Boys 1600 Middle School Division First placement = within heat Second placement in parenthesis = all heats combined Caleb - 3rd (13th) - 5:49.24 (10 Sec. PR) William - 6th (23rd) - 6:20.74 Matthew - 7th (24th) - 6:21.30 Spencer - 8th (25th) - 6:22.60 Justin - 11th (28th) - 6:43.10 Sam - 12th (29th) - 6:45.42 Cohen - 14th (32nd) - 7:06.33 Bode - 17th (36th) - 7:44.04 (1:19 PR) Girls 800 Middle School Division Combined Heat Results Marina - 12th - 2:53.37 Preslie - 23rd - 3:15.93 Adeleine - 24th - 3:27.36 Madeline - 25th - 3:33.02 Brooklyn - 26th - 3:34.25 Olivia - 27th - 3:35.31 Raegan - 31st - 3:58.75 Boys 800 Middle School Division Caleb - 2nd (8th) - 2:41.23 (9 sec. PR) Dylan B. - 3rd (10th) - 2:41.43 William - 5th (14th) - 2:52.01 Matthew - 8th (17th) - 2:53.25 Luke N. - 9th (18th) - 2:54.37 Spencer - 10th (19th) - 2:54.68 Justin - 11th (20th) - 2:58.75 Sam - 14th (24th) - 3:12.21 Cohen - 17th (27th) - 3:29.43 Keilen - 18th (28th) - 3:29.88 Bode - 20th (30th) - 3:34.50 (22 sec PR)  This is an exciting week for the Delta Hawks. Coming off an amazing set of performances at the Sactown 5k we enter a week with our first track meet at the Halden Invitational in Davis (Saturday) and the Sacramento Zoo Zoom 5k (Sunday).
Week 11 - (Apr. 8 - 14) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House 6 x 3:1, 1:30, 30:30 at the Swamp Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House Easy 2 - 3 miles + Strides Saturday Halden Invitational @ Davis Senior HS Sunday Race: ZooZoom 5k  Wow! Who FLYS? WE DO!!!!!!
What an incredible day. The weather was perfect and our performances were impressive. One thing to know, although this course is similar to Shamrock'n it is a harder course due to some inclines and multiple 180 degree turns that make staying in a rhythm very difficult. So the fact that we had so many PRs is a sign of our kids learning how to race and improving tremendously - incredible!!!!! Sactown 5k Finish Time/Pace OA = Overall Placement AG = Age Group Placement PR = Personal Record
 One of the number one questions I get is, "how do I get faster"? Well, after a long explanation about the patience, consistency and commitment needed for a solid foundation my short answer is "you gotta run fast in order to run fast". Basically, it is time for us to turn it up a bit.
Week 10 - (Apr. 1 - 7) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House 500s at the Swamp New Group Assignments & Assigned Times Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House Easy 2 - 3 miles + Strides Saturday -All Groups: Rest Day (other sports ok) Sunday Race: SacTown 5k  As we enter week 9, it is time to mix it up a bit. It is too early in the season to really start focusing on fast running so we will start to mix in some fast running to our strength focused workouts.
Week 9 - (Mar. 25 - 31) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House 15 minute hill progression run + 8 x hill sprints Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House 25 minute tempo at the Swamp Swamp at Tempo Pace, Finger at Easy Pace Saturday -All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4 Combined Loops - Black: 5-6 Combined Loops  As we enter our 8th week of training and recover from a weekend of racing this week will start off light and then start building through out next phase of training. In our next phase we will see increases in mileage, more accurate tempo running and more races including our first track meet.
Week 8 - (Mar. 18 - 24) Monday All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House Black: 6 x 800, 1 min rec White: 5 x 800, 1 min rec Yellow: 4 x 800, 1 min rec Wednesday -All Groups: Rest Day (other sports ok) Thursday Yellow/White & All Kids New To The Sport: Rest Day (other sports ok) Black Group: Easy 3 miles Friday Hawks Practice at 5:30pm at The Boat House Mixed Workout 2 x 10 minute tempo, follow by 4 x 200 Time Trial Some athletes will be doing a time trial one mile instead of the above workout. Saturday -All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4 Combined Loops - Black: 5-6 Combined Loops  WHO FLYS? WE DO!!!!!!!!!!!!!!!!!!!
We are so proud of our Hawks. Today they received the pay off of consistent training in bad weather with a beautiful day that included amazing performances. A huge thank you to all the parents, family and friends who cheered and raced as well. HAWK FAMILY! Let's consider a few things before we get to our official team results.
Finish Time/Avg Pace Per Mile OA = Overall Place in the race AG = Age group place by gender Kids Race Bode: 3:30/6:37 - 5th OA Olivia: 3:33/6:43 - 6th OA 5k Caleb: 19:46/6:21 (26 sec. PR) - 14th OA | 2nd AG Matthew: 20:45/6:40 - 20th OA | 3rd AG Luke N.: 22:38/7:17 - 58th OA | 7th AG Marina: 22:54/7:22 - 62nd OA | 4th AG Nathan: 23:01/7:24 - 64th OA | 8th AG William: 23:17/7:29 - 72nd OA | 11th AG Luke S.: 23:55/7:41 - 86th OA | 5th AG Spencer: 24:40/7:56 - 106th OA | 5th AG Sam: 24:41/7:56 - 109th OA | 14th AG Adeleine: 24:42/7:57 - 110th OA | 6th AG Sofia (Luke S. Aunt): 26:10/8:25 - 160th OA | 8th AG Natalie: 27:12/8:45 - 204th OA | 17th AG Sonia: 27:31/8:51 - 213th OA | 21st AG Josh (Sonia’s Dad): 27:32/8:51 - 216th OA | 17th AG Gabe: 28:18/9:06 - 268th OA | 30th AG Jacob (Gabe/Dylan’s Dad): 28:40/9:13 - 286th OA | 21st AG Madeline: 28:41/9:13 - 287th OA | 25th AG Dylan: 28:41/9:13 - 288th OA | 31st AG Keilen: 30:25/9:47 - 391th OA | 36th AG Matt (Sam/Madeline’s Dad): 30:28/9:48 - 393th | 18th AG Cohen: 31:15/10:03 - 429th OA | 38th AG Brooklyn: 31:28/10:07 - 451th OA | 33rd AG Marta (Luke/Marina's Mom): 31:29/10:07 - 461st | 15th AG Robert: (Nathan’s Dad): 32:29/10:27 - 518th | 26th AG Jack: 38:26/12:21 - 904th OA | 57th AG 10k Andrew (Natalie’s Dad): 41:58 - 19th OA | 1st AG — he also ran the 5k with Natalie  Sleep well two nights before your next big race!
In over 30+ years of racing, I have experienced restless sleep the night before my big race hundreds of times and still raced extremely well. WHY? Because my Junior College Coach held us accountable to proper rest, healthy eating and hydration, purposeful workouts all the time. He also suggested getting great sleep and fuel two days prior to our races. Let's be sure that two days prior to our races we have our favorite healthy foods and get to sleep on-time or maybe even 30 minutes earlier than normal. And finally, don't go changing things. Don't suddenly carb-load, over-hydrate or anything that is super out of the norm. GO HAWKS!!! |
AuthorDelta Hawks Coaches Archives
May 2019
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