Week 3: The Team & Vacation Strategies

Jake, Matthew, & Adeleine smiling after Valentine Run

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Starting week three, most newcomers have made it through their two week trial and have determined if this is the right time to join the team or not. I am grateful for the time to coach those that will not be joining us for the remainder of the year, and I look forward to the next 16 weeks of training our current Delta Hawks to be the most confident and competitive runners in the region they can be.  Of course, we are always open to new teammates and we look forward to inviting them to start their own 2 week trial at any time.  If you have anyone in mind, please invite them out and share our website (www.DeltaHawksRacing.com) with them.

​Now let's talk about vacation. You've earned it and we all LOVE and support that family time and this week a lot of our Hawks are flying out of town.  Below, we have this week's  workouts, but as a reminder, these workouts build upon each other. PLEASE help your athlete complete these workouts to the closest of their intention as possible.  They will have a better season and see greater improvement if they can continue.  A week off at this point will put your athlete 2 weeks behind, reduce their ability to complete future workouts, and increase the risk of running related injuries.

The week ahead:
Monday: Rest

Tuesday: 5:30 @ BOATHOUSE, Interval Training.

Wednesday: Rest

Thursday: Yellow and White Groups, Rest. 
Grey & Black, on your own.
   - Grey: Easy 3.
   - Black: Easy 4.

Friday: 5:30 @ BOATHOUSE
  - Tempo @ Marshall Hills.

Saturday: Rest

Sunday: 3:00 @ BOATHOUSE: Easy Run.

Week three is going to be a great week.  After 2 weeks of training, we've shaken the cobwebs off the legs and are finding our groups.  I'm getting to know these athletes more and am looking forward to the next several weeks of training.
Coach Phil.