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  Delta Hawks Racing

WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Week 17: Shocking Races, More to Come

6/7/2021

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What  phenomenal weekend.  I am so proud of our HAWKS!  This was our first 1600m race of the year and I can't wait for the next.  We saw some tough running and beautiful races.  Here are the times from this weekend and when I have a previous PR time on file for 1600m, I shared the new seconds of improvement.
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KUDOS to ELISE for breaking her school record!! And look at those PRs!! Whew!

Here's this week's workouts:

MONDAY: Rest, feel free to enjoy some stretching as well.

TUESDAY:  Repeats 200s at the swamp.
  • 10min for warmup/cool down to & from Lake Loop
  • Drills at Swamp
  • Repeat 200s: W-5, Y-6, G-8, B-10
  • 90 sec jogging rest back to start.
  • Cool Down and Strength

WEDNESDAY: REST & Stretch

THURSDAY:
  • REST for W/Y
  • G: 4 EASY miles
  • B: 5 EASY miles
  • 6 Strides after your run

"FLOCK FRIDAY": Tempo @ Marshall Hills
  • 10 min Warmup/Cool Down
  • Drills
  • All Crews - 15 min
  • Cool Down and Strength

SATURDAY: Rest & Stretch

SUNDAY: POD RUNNING
  • Long easy Run
  • W-2, Y-3, G-4, B-5


TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 18-20 miles
B= 20-21 miles

Let's have a great week!
Run Tough,


Coach Phil.
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