Now that we are over a month in and racing it is normal to start having all sorts of expectations. This is a time of the season that it is super important for our kids and our parents to be patient. Consistency continues to be the key factor in our improvement and now that we are racing, it is key to injury prevention as well.

Week 5 - (9/9 - 9/15)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Deck of Cards Workout at Marshall Hills

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Light Race Prep Workout
Stretching/Strength

Saturday
Josh Ruff Invitational (Folsom)

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Long Run
Stretching/Strength
​Hawk Talk

Wow, and just like that our first race is over. I huge shout out to all of the parents for having their kids to the race on time and for a huge turn out with 28 of our 31 Hawks racing today.

From the coaches perspective today was incredible. So many impressive race performances for a lot of new runners. There were a ton of positives within the race that we will take some time at practice tomorrow to discuss. Parents, please share the results with your kiddos and let them know that we are so proud of them!

Boys
4th Place Team Out of 8 Complete Teams
Just 4 Points Out of Third
Place | Name | Time | Pace Per Mile | PR (personal record)
21 Matthew 9:24.6 (6:16) - 28 sec PR!
24 Dylan 9:30.4 (6:20)
27 Jake 9:34.1 (6:23)
30 Caleb 9:44.0 (6:29)
45 Sully 10:01.6 (6:41)
46 William 10:05.0 (6:43)
51 Steven 10:09.7 (6:46)
53 Cameron 10:11.4 (6:47)
55 John 10:13.4 (6:49)
58 Luke Noey 10:14.3 (6:49)
72 Sam 10:53.1 (7:15)
75 Myles 10:57.8 (7:18)
80 Johnathan 10:59.8 (7:19)
83 Nathan 11:05.5 (7:23)
88 Cohen 11:15.4 (7:30) - 50 sec PR!
111 Charlie 12:00.0 (8:00)
113 Bode 12:03.1 (8:02) - 1:59 PR!
117 Keilen 12:07.8 (8:05)
133 Evan 13:05.8 (8:43)
135Wyatt 13:16.5 (8:51)
Full Race Results:
https://timerhub.com/getRsResults.php?page=redcaptiming.com/2019/lagoonxc/Race_01_MSB.txt

Girls
8th Place Out of 8 Complete Teams
Just 1 Point out of 7th & 5 Points out of 6th
25 Marina Noey 10:28.8 (6:59)
33 Adeleine Glenn 10:50.5 (7:13)
34 Ixchel Ramirez-Mora 10:53.5 (7:15)
37 Natalie Mittleman 11:26.9 (7:37)
48 Raegan Bonilla 12:14.4 (8:09)
49 Sonia Brown 12.17.5 (8:11)
50 Abigail Lockard 12:32.5 (8:21)
86 Elizabeth Kozycheva 13:41.8 (9:07)
Full Race Results
​https://timerhub.com/getRsResults.php?page=redcaptiming.com/2019/lagoonxc/Race_02_MSG.txt

WHO FLYS? WE DO!!!

And our season of racing begins! This week many of our young Hawks will run their first every cross country race. We are so excited for our athletes to experience the Lagoon Valley Invitation in Vacaville.

Week 3 - (9/2 - 9/8)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Mock Race Day Warmup, Race, Etc.

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Light Race Prep Workout
Stretching/Strength

Saturday
Lagoon Valley Invitational

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Dynamic Drills
Combined Loops
Stretching/Strength

As we enter week three our Hawks are still learning and lets hope in our sport and in life they never stop. Our lessons these days center around pacing yourself and completing workouts. We are only 2 weeks out from our first race at Lagoon Valley Invitational and we have to continue to encourage - consistency, consistency------ consistency!

Week 1 - (Aug 26 - 9/1)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
20 minutes fartlek (1 on, 1 off) @ Marshall Hills
Stretching/Strength

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Marshall Hill Repeats, Up & Overs (Hill Technique)
Stretching/Strength

Saturday
Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Dynamic Drills
Combined Loops
Stretching/Strength

For those who have attended practice the first week you have probably heard our coaches say the word consistency at least 100 times! Why - because it is critical to the success of a runner.

We are very proud of our Hawks in the first week as we have had really solid attendance to practices and all the kids are living up to core value number 1 - SHOW UP!

Week 1 - (Aug 12 - 18)
Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
20 minutes at the Swamp
Big Swamp Tempo, Finger Easy
Stretching/Strength

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Marshall Hills
Stretching/Strength

Saturday
Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Dynamic Drills
Combined Loops
Stretching/Strength

And just like that we are back at for our first season of Cross Country with an amazing first practice. We had over 30 kids out and over 10 of them were new to the team. It's not too late to bring your friends and join so continue to spread the word about the Delta Hawks!

Our focus right now is building the foundation of our running house. This will come in the form of easy running, increasing how long we run and the most important one - CONSISTENCY! This element is the single most important factor in both improvement and injury prevention.

Week 1 - (Aug 12 - 18)

Monday
Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Easy Run + Strides
Stretching

Wednesday
Rest Day (other sports ok)

Thursday
Rest Day (other sports ok)

Friday
Hawks Practice at 5:30pm at Bridgeway Lakes Boathouse
Dynamic Drills
Easy Run + Strides
Stretching

Saturday
Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at Bridgeway Lakes Boathouse
Dynamic Drills
Easy Run + Strides
Stretching

Join us for the Delta Hawks Cross Country Kick Off on Sunday, August 11 at 3:00pm at the Bridgeway Lakes Boat House. Learn more about cross country, meet our coaches and participate in some fun running activities including out exciting "Otter Pop Relays".

WHAT IS CROSS COUNTRY AND WHAT CAN YOU EXPECT THIS CROSS COUNTRY SEASON?
The Delta Hawks Youth Racing Team started with a mission to develop the next generation of confident and competitive distance runners in the Delta Region and we are off to an amazing start. Our athletes have gained strength, knowledge and have produced race results that have captured the attention of the local running community. More importantly, this team has come together as a community of athletes, parents and families that are committed to great experiences for our kids right here in West Sacramento and Clarksburg.
​
The fall season means cross country and that means our teams start to compete on a team level. Cross Country is racing over open-terrain (grass, dirt, pavement, mud, hills and snow). Distances for our young Hawks range from 1.2-miles to 4k (2.49 miles). Our goal will be to qualify as many teams and individuals to the USATF Junior Olympic National Championships in Madison, WI next December.

Here are the Age Group Breakdowns:
DOB Years dictate Age Group
AG1: 8 & Under - DOB 2011+ | 1.25 miles
AG2: 9/10 - DOB 2009-2010 | 1.4 - 1.86 miles
AG3: 11 - 12 - DOB 2007-2008 | 1.4 - 1.86 miles
AG4: 13 - 14 - DOB 2005-2006 | 1.4 - 2.49 miles

Here is the tentative Cross Country Schedule:
- Sun, Aug 11 - First Delta Hawks for Practice
- Sat, Sep 7 - Lagoon Valley Classic (Vacaville)
- Sat, Sep 14 - Josh Ruff Memorial Invitational (Folsom)
- Saturday, Sep 28 - Capital Cross Challenge (Sacramento)
- Fri, Oct. 11 - SRA Youth Meet # 1 (Sacramento)
- Wed. Oct 16 - HOKA ONE ONE Postal Nationals - Track 1-mile (Sacramento)
- Fri. Oct 26 - SRA Youth Meet # 2 (Sacramento)
- Sun, Nov 17 - PA USATF Association Junior Olympic Championships (Location TBD)
- Sun, Nov 24 - USATF Regional Junior Olympic Championships (Location TBD)
​- Sat, Dec. 7 - USATF Junior Olympic National Cross Country Championships (Madison, WI)

As I fight the urge to write a season recap and not just a race recap, I give in at least to say -- Wow! Every step of the way these Hawks blew us away. We look forward to celebrating the first ever season of the Hawks at our end of the year party on June 11! As for today, I can summarize today by sharing a conversation with Keilen. In giving Keilen some last minute motivation his response was "so you want me to run fast?".  "Yes". And so they did!

Boys 3000
Caleb 11:27 - 23 sec PR
Nathan 13:10 - First ever 3000

Girls 800
Marina 3:01
Preslie 3:03 - 7 sec PR
Adeleine 3:08
Madeline 3:18
Sonia 3:31 - 6 sec PR

Boys 800
Dylan B. 2:39 - 2 sec PR - 1st Place in Heat
Caleb 2:43
Matthew 2:46 - 3 sec PR
Sully 2:50 - 10 sec PR
Sam 3:00 - 4 sec PR
Luke N. 3:01
Myles 3:04 - 15 sec PR
Gabriel 3:14 - 14 sec PR
Cohen 3:20 - 1 sec PR
Bode 3:21 - 11 sec PR
Keilen 3:21 - 9 sec PR
Dylan H. 3:36 - 25 sec PR

First 1500 ever for our team so all athletes posted personal bests.

Girls 1500
Marina 6:08
Preslie 6:11
Adeleine 6:23
Madeline 7:10
Sonia 7:27

Boys 1500
Matthew 5:32 - 1st Place in Heat
Caleb 5:34
Dylan B. 5:39
Sully 5:47
Luke N. 6:04
Sam 6:09
Myles 6:45
Bode 6:55
Cohen 6:56

Wow, the season is about to wrap up. It's amazing how fast 18 weeks goes by but its even more amazing how far these kids have come in just 18 weeks. We are so proud of each and every Hawk. We have started something exciting and special, now its time to finish the season!

Two weeks to go! Over the next two weeks we will be changing gears once again as we allow our athletes to peak for our last two races of the season. This doesn't mean easy running or a lot less running, just different types of workouts that miss some tempo running and speed running. These Hawks have come so far this season, its time to finish it off with a couple great races. Who Flys? We Do!

Week 18 - (May 28 - June 2)

Monday
NO EXCUSES 5k

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Easy Run + Plus some track meet practice

Wednesday
All Groups: Rest Day (other sports ok)

Thursday
Yellow/White/Grey: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
Easy Run in Prep for Race on Monday
Yellow/White: 2 miles
Grey/Black: 3 miles

Saturday
MP Striders Track Meet

Sunday
NO PRACTICE

Today, our road race season for spring 2019 came to an end. And it came to an end with 11 of our 19 athletes posting personal best performances! These kids have worked very hard this season and will always be able to say they were the first Delta Hawks athletes and that they started something big.

No Excuses
Kids 1/4 Mile
Travis - 1:59 (7:58), 2nd overall, 1st boy
​
5k Results
Finish Time (Pace), Overall Place/Age Group Place
Caleb - 19:27 (6:16), 27th/2nd - 19 second PR!
Dylan B. - 20:07 (6:28), 37th/3rd - First Ever 5k PR!
Matthew - 21:34 (6:56), 61st/6th
William - 21:55 (7:03), 70th/7th
Justin - 22:42 (7:18), 85th/4th - First Ever 5k PR!
Marina - 23:11 (7:27), 99th/2nd
Luke Noey - 23:22 (7:31), 103rd/9th
Jeremy (Keilen's Dad) - 23:38 (7:36), 109th/8th - PR!
Preslie - 24:13 (7:47), 134th/4th - 44 second PR!
Adeleine - 24:20 (7:49), 138th/5th - 22 second PR!
Sam - 24:49 (7:59), 149th/13th
Dylan H - 25:21 (8:09), 163rd/14th - 3:20 PR!
Tylar (Keilen's Sister) - 25:22 (8:09), 164th/6th - First Ever 5k PR!
Jacob (Dylan&Gabe's Dad) - 25:33 (8:13), 175th/11th
Gabriel - 25:33 (8:13), 176th/17th - 2:45 PR!
Bode - 25:54 (8:20), 184th/18th - 1:26 PR!
Cohen - 25:59 (8:21), 189th/19th - 1:30 PR!
Myles - 26:00 (8:22), 190th/20th - First Ever 5k PR!
Raegan - 27:26 (8:49), 233rd/8th - First Ever 5k PR!
Sonia - 28:09 (9:03), 255th/9th
Madeline - 29:44 (9:34), 305th/11th
Keilen - 29:45 (9:34), 306th/24th