 It was so great to see some of our athletes on Saturday. Thank you for all doing such a great job with social distancing and wearing those masks. As was expected, we saw some personal records (PRs) and for every athlete who participated, we now have a "baseline" for the next time trial 3 weeks from now. If your athlete missed the workout and would like to run the time trial on your own this week, you can do it on Wednesday this week and send me your times. Message me I will give you the same course we all used. Remember, this was on a dirt trail, running on their own, without the aid of competition and support around a track - stellar results! RESULTS:  Great work to all who were able to make it. Shout out to the parents who ran as well!
If you want that PR in 3 weeks, make sure you get these workouts in, especially on Tuesdays. Here are the workouts for this week: MONDAY: Rest
TUESDAY: Track/Swamp
WEDNESDAY: Rest
THURSDAY: Easy Run
FRIDAY: Tempo
SUNDAY: Easy Long Run
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It's time to test ourselves! In the midst of all the chaos of COVID, I've decided to put together a Time Trial. This is a simple way to test ourselves and honestly, I'd love to see our athletes running again. Here's how it will work:
Finally, Time Trials are not mandatory. If anyone in your family is not feeling well or is uncomfortable with participating, please stay home. Additionally, we will have one more time trial later this year on the same course so that we can compare our improvements and see the results of our training. With that, here is our training for the week: MONDAY: Rest TUESDAY: LADDER WORKOUT @ SWAMP
WEDNESDAY: REST THURSDAY: Easy Run
FRIDAY: REST SATURDAY: TIME TRIALS - Meet at the LAKE SUNDAY: Easy Long Run
Run Tough, Coach Phil.  As we enter our 3rd week of SIP, I bet we are ALL learning a little more about ourselves. I've learned just how much I need to be around people! I'm a people person. I miss our team meetings and I really look forward to seeing you all soon. Have a conversation with your athletes about what they've learned about themselves during this time. Please do not do this to shame your kids in any way. Do it to help them learn about themselves. Some questions to help get the conversation started can be:
MONDAY: REST TUESDAY: 500m Repeats At the Swamp
WEDNESDAY: Rest, Stretch & Strength
THURSDAY: Rest, Stretch & Strength
FRIDAY: Tempo Run
SATURDAY: MOVIE NIGHT! (with Rest, Stretch & Strength)
Have a wonderful SIP week. Let's stay strong together, apart. I love seeing videos and pics of our athletes running, keep sharing those. Run Tough, Coach Phil Well, after a week of "Shelter in Place" (SIP) I think some fresh air by yourself is in order. Of course, let's be following the CDC and Yolo County Health Department guidance. Also, if you feel sick, get rest, stay home, and eat healthy.
As a reminder, we are continuing to work out as much as we are able but on our own. Set some goals and plan ahead. Maybe your work out can be part of your PE requirements from school. Maybe these workouts can be done as a family. I think the most important thing is to stay healthy in this time and do not meet as a group. These SIP workouts will be the true test of toughness and dedication to the sport. MONDAY: Rest TUESDAY:
WEDNESDAY: REST THURSDAY: Easy Run
FRIDAY: TEMPO
SATURDAY: REST SUNDAY: Long Easy Run
Great work for those of you getting your workouts in. At a minimum, please get a 25 minute run in on workout days. Run Tough, Coach Phil. As we run through life, we need to pivot from time to time to run our the obstacles in our way. Our newest obstacle is COVID-19. Our team will survive this. We choose to be positive and participate in the actions requested of us by the CDC, the State, and Yolo County. As a management team, we've discussed our options and what is best for the team. Together we've decided that until further notice, we will request all athletes to practice on their own. I will continue to offer the weekly workouts and be available via email or text message for clarifications and additional coaching as needed. I am still in Australia but can received text messages at 916-265-8387. Please give ample time before the workout with your questions as the time change is 17 hours.
So, this week's workout, on your own is as follows: Monday: Rest Tuesday:
Wednesday: Rest Thursday: G/B 3-4miles, easy Friday: Tempo Run.
Saturday: Rest Sunday: Long Easy Run.
I look forward to hearing how the week goes. Run tough. Coach Phil  What a great week last week! We got on the track with an excellent workout, had a new athlete try the team out, and we saw some excellent workouts. I am so excited to see the results of Shamrockin'! On Sunday we talked about the importance of laying down our base mileage - our Sunday easy runs help us do that. Likewise, when we have Black and Gray groups run a 4th day, the same goal is in mind. When we lay a strong base, it allows us to place shorter, faster, and harder workouts (like repeat 400s) on top of it. See how it all works together? This is why consistency is so important. If athletes haven't been consistent with practices on the front end of the season, the second half will be harder. Luckily, we've seen some great consistency out of our Hawks and it shows. Our athletes are getting stronger and stronger. It really is fun to watch the improvement! On to the next week of improvement. Monday: REST Tuesday: RIVER CITY HIGH SCHOOL TRACK
Thursday: On Your Own.
Sunday: BOATHOUSE
As a reminder - I will be flying out on Tuesday night after practice and will be gone for 2 weeks. You can read week 6 for more information about my trip. #WhoFlysWeDo Coach Phil "If you can fill the unforgiving minute with sixty seconds of distance run, Then yours in the earth and everything in it. But, what is more, you'll be a man my son." - Excerpt from the poem, IF by Rudyard Kipling  We've completed yet another great week laying a stronger and stronger foundation for track meets starting this Spring. As a reminder, we start our season early for the purpose of building a stronger base and ensure a healthy season. By the time we reach these track meets, we will be in great shape as a distance crew.
Before getting into this week's workouts, I want to take a moment to share some stuff going on with me personally. Sorry to get personal, but this needs to be shared as it influences the next several weeks. My father has been battling Lung Cancer. He beat it once already about 4 years ago, and now it's back just as strong as ever. It's been a very rough battle. In the midst of this treatment, there is a reunion happening in Australia and, the Doctors seemingly less optimistic with this battle have elected to pause his treatments so that he can take what very well may be the last trip of his life. My siblings and I have decided that it would be best if I take this trip with him to literally carry his bags and make sure he gets to where he needs to go. For this reason, I will be leaving after Tuesday night's practice on the 10th and will return late Tuesday night the 24th. I look forward to taking this trip with my Dad as potentially one last experience for the memory banks. Regretfully, I will not only miss several practices, but I will also miss Shamrockin'!! I can't wait to hear about the race and I will be available via text and even Facetime if needed. I leave knowing full well that I have confidence in the workouts you have completed and also confidence in the rest of our coaching team. Added bonus, I believe coach Dusty will be making an appearance at Shamrockin' too! And now on to this week of workouts: Monday: REST Tuesday: ON THE TRACK!!!! (@ River City High School)
Wednesday: REST Thursday: ON YOUR OWN (But try and group up with friends)
Fiday: BOATHOUSE
Saturday REST Sunday: BOATHOUSE
Final coaching comment: I'm seeing a lot of great improvement from our athletes who are consistently showing up to practice. Consistency is key in laying the foundation we are building. Thank you parents for your dedication in getting your athletes to practice on time and ready to go. Doing so helps them not only have a more successful season, but builds lasting relationships with teammates and wards off late season injuries. #WhoFlysWeDo, Coach Phil  I want to begin this week's coaches blog by recognizing Jeremy and Victoria for their great work coaching and leading our team last week. I've heard from a few parents and my own kids that they did a great job. With that, I also want to take a moment to address some of the changes from last season to this season. We're in a "transition" phase is some ways. Coach Dusty, as head coach, had a larger time capacity last year due to his job transition. This opportunity for him and the Hawks created a very unique coaching culture. Dusty almost never missed a workout or race. In a volunteer coaching environment, this almost never happens. What an amazing gift he was able to give this club in its first year. In comparison, I have work related trips I have to take, and one larger trip that was planned months ago before we knew Dusty was moving.
This year, we have changed things up to be more sustainable. Coaches are still volunteering but we have a "Management Team" approach to coaching that shares responsibilities. This is a far more sustainable model. I am the head coach and oversee creation of workouts. I, with Assistant Coach Jeremy, am keeping track of our athletes capacities. I have a vocal and motivational style to my coaching and aim to inspire our athletes to get the most out of their training and races. Coach Jeremy, similarly is motivational in his own way. He is also out "Athlete Manager" that helps make sure all athletes are in the right races. Additionally, he will be leading practices from time to time as I am unavailable. Victoria, as you may have noticed, is our Communication Specialist. This is such an important role and helps us stay on the same page. She also makes sure out athletes are registered for the team. Finally, behind the scenes we have Jeff, who is kind of our "Business Manager". He helps pay our bills and makes sure our club is on track. I can't cant thank the rest of our Management team enough for their hard work in keeping our team going. But also, from time to time, usually without even asking, we have parents stepping up to help ensure a successful workout or race for our athletes. THANK YOU! That's what makes this Hawk community so amazing, right? We ARE actually a community. We work together for these kids. Thank you for the time you all give to make this team happen. With that, I'm excited to be back in the saddle and coaching this week. Great work at Lost Trail to everyone that made it out! The pics I saw online and that were sent to me looked amazing and for a trail run, it looked like we had some stellar times! Tuesday: BOATHOUSE, 5:30p
Wednesday: REST Thursday: ON YOUR OWN
Friday: BOATHOUSE, 5:30pm
Saturday: REST Sunday: BOATHOUSE, 3:00pm
 "Building Confident and Competitive Runners in the Delta Region."
 Jake, Matthew, & Adeleine smiling after Valentine Run Starting week three, most newcomers have made it through their two week trial and have determined if this is the right time to join the team or not. I am grateful for the time to coach those that will not be joining us for the remainder of the year, and I look forward to the next 16 weeks of training our current Delta Hawks to be the most confident and competitive runners in the region they can be. Of course, we are always open to new teammates and we look forward to inviting them to start their own 2 week trial at any time. If you have anyone in mind, please invite them out and share our website (www.DeltaHawksRacing.com) with them.
Now let's talk about vacation. You've earned it and we all LOVE and support that family time and this week a lot of our Hawks are flying out of town. Below, we have this week's workouts, but as a reminder, these workouts build upon each other. PLEASE help your athlete complete these workouts to the closest of their intention as possible. They will have a better season and see greater improvement if they can continue. A week off at this point will put your athlete 2 weeks behind, reduce their ability to complete future workouts, and increase the risk of running related injuries. The week ahead: Monday: Rest Tuesday: 5:30 @ BOATHOUSE, Interval Training. Wednesday: Rest Thursday: Yellow and White Groups, Rest. Grey & Black, on your own. - Grey: Easy 3. - Black: Easy 4. Friday: 5:30 @ BOATHOUSE - Tempo @ Marshall Hills. Saturday: Rest Sunday: 3:00 @ BOATHOUSE: Easy Run. Week three is going to be a great week. After 2 weeks of training, we've shaken the cobwebs off the legs and are finding our groups. I'm getting to know these athletes more and am looking forward to the next several weeks of training. Coach Phil. |
AuthorDelta Hawks Coaches Archives
April 2020
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