Week 1: Hawks XC 2022!

It's the first day of XC season, and we are so excited to get started!  The grass is green(ish), the birds are chirping, the weather is hot and we are ready to roll!

We have less than three weeks before our first meet of the season, and so it is time to whip ourselves into shape!  We cannot wait to see you all again, and see where we are at with teams and fitness - I know a lot of you have been putting in the work this summer and I can't wait to see what you can do!

As always, our goal for the season is to help every Hawk improve, find that fire, and push themselves to the limit.  We hope to take a large contingent to Nationals this year in December, but that will require having enough quality runners in an age group to make a competitive team.  Each of our Hawks is going to have to support each other and compete well in order to help his or her team make it all the way!

For the first week, we will give kids a chance to demonstrate their fitness level in order to determine how to move forward with each of them into the season.  This week's schedule is as follows:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
20 min fartlek, 1 min on/1 min off
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Only if you've been running
3-4 mile easy run on your own

Thursday: 5:30pm at the Boathouse
15 min warm up, drills
3-5 Hill repeats at Marshall Hills
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: 
Long run - try to find someone to run with
3-6 miles, depending on fitness

As always, if you have any questions, please let us know!

Coach Eric