The Tough Get Tougher!

Congratulations Hawks, you made it to the pinnacle of our first phase of training this track season! This week's practices are going to be tough, with a shift in intensity coming the week after.  And we have another big weekend of races next weekend.  But first, let's recap our awesome showing at the Sheldon Distance Carnival on Friday!

Coach Phil and I agree, this is the best Delta Hawks team we've ever had.  Every week brings massive improvements, with athletes getting stronger, smarter, and more focused on racing through that uncomfortable feeling that hits mid race.  Once again, we saw PRs from almost every Hawk, and some great first-time races from newer teammates.  It was an inspirational day and another reminder why we love to do this!

I want to call out two Hawks who showed significant improvement over last week.  First, Maddi Orr just keeps increasing the intensity with a nearly 20 second PR in the 1500m and an 11 second PR in the 800m over a week ago! (NOTE: To calculate progress, I converted everyone's 1600m times to their 1500m equivalent.) Second, Harper Farris made a similar jump in times, with an 18 second PR in the 1500m and a 10 second PR in the 800m! These lady Hawks are putting the work in during practice and getting their other runs in and it is showing.

As mentioned in the previous blog post, our next meet is the Hercules Running Rebels Invitational.  I need to have all athletes registered by Tuesday, so please let me know what your athlete will be competing in as soon as you can. If you aren't going to make it, then please RSVP no in the Team App so I don't have to worry about leaving anyone out.

Finally, for our workouts this week.  First, we have been pushing the intensity and there is always the possibility of getting too close to the edge so it is very important that everyone listen to their bodies, drink lots of water and get plenty of sleep, and tell the coaches if you are having any real pains.  Second, this week is all about focus, pushing the pace, and holding that pace long into the uncomfortable middle. So I want you to go out strong but maintain whatever pace that is through all the intervals.  If that means you stop early before you start slowing down, then fine - better than giving in.  If you have questions about that, ask the coaches before practice.  Finally, if you are not running both days of this weekend's meet, then you need to do your long run on the day you are not competing.

Here's the schedule:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
200m/200m jog
White: x8
Yellow: x10
Gray: x12
Black x14-16
10 min cool down, strength

Tuesday: rest and stretch

Wednesday:
Gray and Black - 3 to 4 mile run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
2-4x600m/600m jog, 4x200m/200m jog
10 min cool down, strength

Friday: rest and stretch

Saturday/Sunday:
Hercules Running Rebels Invitational
and/or
Long run on your own
Black: 6 miles
Gray: 4-5 miles
Yellow/White: 3-4 miles

Again, if you have any questions, please let us know. 

​Hawks Fly!
Coach Eric

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