 First Week. First Practice. First Race coming up. Our first day introduction to Track was success in my book. We had an inspiring message from local legend, Rich Hanna and it was so great to see our returning athletes and fresh new faces joining the flock. I promise you this: workouts will get both harder, and easier, as the season progresses. As an athlete's ability and capacities increase practice will seem easier to finish while at the same time, I will be pushing them harder. I look forward to building our team throughout the year and learning every individual athlete's ability, personality, and goals. Here's a look ahead at the week to come. Week 1 (1/27-2/2) Monday - Rest, other sports OK Tuesday - 5:30 at the Track. Let's get comfortable with the Track. Wednesday - Rest, other sports OK Thursday - On your own. Grey and Black Groups only
Friday - Boathouse
Saturday - Rest (Other Sports OK) Sunday - ALTERED PRACTICE START:
As our athletes enter this new season, let's make sure they get plenty of rest and stay hydrated. Also, you may want to begin a stretching routine at home. A good roller is super helpful to help remove knots as they form. Maybe talk to your athlete about their personal goals for the season? What do they want to accomplish this week, this track season, and even this year? Maybe the entire family can set some goals together. #WhoFlysWeDo Coach Phil. 
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 For 7 Hawks, one more race laid on the horizon for the last two weeks. This weekend, 7 Hawks and their parents flew to Madison Wisconsin to compete at the National Level. Let’s pause for a moment and recognize the fact that in our first year of Cross Country, with less than a year of workouts, the Hawks community first grew to 31 athletes. Then, in Association Championships qualified 16 athletes to Regional's where 14 athletes qualified to Nationals! Hawks, we have much to be thankful for and celebrate. The entire team did this: Athletes, Parents and Coaches. Well done, Hawks. I have always shared that to be a great runner, an athlete needs Talent, Training, and Toughness. We saw toughness in full force this weekend!  Leading the pack was Abigail. Starting her warm up in 26 degree weather and all alone in her age group, she braved the cold and made us all proud! She “broke the ice” and inspired her teammates to run tough as well. Abigail Lockhard, 2k, 9:54 88th place out of 157 Next race was the mighty Natalie. With temperatures dropping and again, running solo, Natalie gained the courage to jump onto that starting line. I even saw a smile as she ran by! This weekend, Natalie showed us a glimpse of a bright future. Natalie Mittleman, 3k, 15:09, 214th place out of 241.  Next up, Da Boys. It was so fun seeing these boys get ready for this race. They were focused and yet fun, determined and at the same enjoying the opportunity. The Team of Matthew, Dylan, Sully, Myles and John braved 22 degree weather dropping to 13 degrees with wind chill. There were 364 people in this 3k race and after a rough start in the first 200 meters, our boys ran with toughness passing several runners and we even saw 3 PRs! Matthew Ogilvie, 11:40 (4 sec PR), 183rd Place Dylan Bonilla, 11:59 (10 sec PR), 225th Place Sully Harding, 12:45 (20 sec PR), 303rd Place Myles Whitney, 13:15, 329th Place John Barreiro, 13:15, 331st Place These great races could not have happened without the team of parents helping prepare the kids and keep them warm. Thank you Michelle, Trin, Hannah, Mike, Kelsey and Clint, Andrew and Alicia for helping our kids compete the best they could in such tough conditions. Toughness wins. You all were winners this weekend in my book. Thank you for running so hard. #WhoFlysWeDo Coach Phil.  Final Week. Final Practice. Final Race.
Junior Olympic National Championships - Here come the Hawks. In a season when saw massive improvements by our athletes and almost half of our Hawks qualify for the Junior Olympics, we have come to week 18. And Thursday, 7 of our Hawks will make the trip to Wisconsin to represent. WHO FLYS? WE DO! Week 18 (12/9 - 12/15) Monday - Rest (other sports ok) Tuesday (FINAL PRACTICE) Hawks practice 5:30pm at the Boat House 500s at the Swamp! Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Hawks Travel to Wisconsin Friday NO PRACTICE Course Preview at Nationals Saturday - Junior Olympic Cross Country National Championships, Madison, WI Sunday NO PRACTICE  Our journey with the Delta Hawks has been incredible thus far. Starting back in January we built something, it was a racing team....no, it is so much more than that. It is a community, a tribe, a group of families that support their kids and those kids are amazing!
This weekend's Regional Championships was an outcome that involved every member of this team. Coaches, parents, athletes....athletes that competed and athletes that supported. This weekend was a Hawk weekend. Who would have thought that in the first cross country season ever for the Delta Hawks that we would have qualified 14 athletes to the Junior Olympic National Championships (That is 45% of the team!). Under 8 Girls (All Girls Qualified for JO Nationals) Abigail: 6th Place - 8:41 (6:59) Sonia: 8th Place - 8:56 (7:11) Raegan: 10th Place - 9:37 (7:44) Under 8 Boys (Both Boys Qualified for JO Nationals) Cohen: 7th Place - 8:17 (6:40) Bode: 15th Place - 8:54 (7:10) 9/10 Girls (Both Girls Qualified for JO Nationals) Adeleine: 5th Place - 13:03 (7:00) Natalie: 13th Place - 13:58 (7:30) 9/10 Boys Charlie: 33rd Place - 13:41 (7:20) 11/12 Boys (3rd Place Team - Qualified to JO Nationals) Matthew: 12th Place - 11:44 (6:18) Dylan: 18th Place - 12:09 (6:31) John: 36th Place - 13:03 (7:00) Sully: 37th Place - 13:05 (7:01) Myles: 38th Place - 13:13 (7:05) Sam: 41st Place - 13:29 (7:14) Ryko: 51st Place - 14:41 (7:53)  Two weeks to go! 14 of our Hawks have qualified to Nationals and it looks like 7 of those 14 have chose to make the trip to Wisconsin. As we prep those 7 to perform well in the final meet of the year we invite all of the Hawks to continue coming to practice as many of you are still looking to run great holiday themed races in December.
Week 17 (12/2 - 12/8) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Mix Speed Play Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Marshall Hill Intervals Saturday - Rest (other sports ok) Sunday Hawks practice 3:00pm at the Boat House Marshall Hill Long/Tempo Mix  Recovery and Be Race Ready. That is our only goal for week 16. So our entire week will play out day by day and be assessed as we go. Regionals here we come!
Week 16 (11/15 - 12/1) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Mix Speed Play assuming we are recovered. Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Race Prep Short Fartlek Workout Strides Saturday - Rest (other sports ok) Sunday REGIONAL CHAMPIONSHIPS WOODWARD PARK, FRESNO  It's crazy to think this team has only existed for 202 days. In those 202 days we have seen so many amazing performances, a team come together and a community made stronger. We can't thank this kids enough. WAY TO GO HAWKS!
As you ready today's recap pay close attention to the notes as it would be easy to assess today simply by who qualified for Regionals and who didn't. But there is so much more to the story. Take a look at the pace improvement from the last time we were at Folsom. 8 & Under Girls (2.2km): All 3 Qualified to Regionals
Keep in mind on paces this course was .36 longer than the last time at Folsom.
Again this course was .36 longer than previous Folsom course.
Elizabeth has been battling an illness and was brave enough to start the race. We are so proud of her willingness to try. As we say, all we ask is your best on any given day. To day her best was to make a smart decision to pull out of the race and start recovering. 11/12 Boys (3km): Team Qualifies for Regionals with a 4th Place Finish. Again course is .36 longer than previous Folsom course.
Keep in mind with this group they ran .98 further this time versus last time on this course.
 ASSOCIATION CHAMPIONSHIP WEEK
We are so excited for our Hawks and what is in front of them this week. Simply put "an opportunity". An opportunity to put all of the work to good use. To show themselves how much they have grown. No matter the results our Hawks have put together and amazing season and now its just about seeing how far they can fly! Week 15 (11/18 - 11/24) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Marshall Hills Tempo Run Y/W- 15 minutes G/B - 20 minutes Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Race Prep Short Fartlek Workout Strides Saturday - Rest (other sports ok) NCAA CHAMPIONSHIPS Sunday ASSOCIATION CHAMPIONSHIPS FOLSOM HIGH SCHOOL  The last week of tough workouts and then we start tapering for championships. Such an exciting time of the year and a time of the year when we really need to take care of our hawks. Good foods, lots of rest, hydrate, wash your hands, you know....do everything right.
Week 14 (11/11 - 11/17) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Marshall Hills Cut Down Fartlek Y/W- 20 minutes G/B - 25 minutes Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Swamp 500s Y/W - 5 x 500 G/B - 7 x 500 Saturday - Rest (other sports ok) Sunday Hawks Practice at 3:00pm at the Boat House  Lucky 13! The next two weeks are our final push to be prepared for championships. These Hawks are absolutely amazing and if the season stopped right now they would have had an incredible season. But we aren't done yet. Nows its time to see how far we can go, now its races are earned! Qualify and you race more, don't and your done. It may be harsh but we love it. It's exciting to toe the line and know it matters. It matters to our Hawks individually and as a team. We love XC!
Week 13 (11/4-11/10) Monday - Rest (other sports ok) Tuesday Hawks practice 5:30pm at the Boat House Shake Out Run - NO SPEED Practice will end by 6:30pm Wednesday - Rest (other sports ok) Thursday - Rest (other sports ok) Friday Hawks practice 5:30pm at the Boat House Mini Michigan - the tradition begins! Saturday - Rest (other sports ok) Sunday Hawks Practice at 3:00pm at FOLSOM HIGH SCHOOL |
AuthorDelta Hawks Coaches Archives
March 2020
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