Week 5 - Reflection

​Wow, one month has flown by and our Hawks have improved so much. It is important to regularly reflect on how far you have come and what you still need to work on in order to improve. We will discuss this with the kids this week. But consider some of these things:
- 6 weeks ago the Delta Hawks didn't exist
- 3 weeks ago most of our team had never run a race
- 30 West Sacramento & Clarksburg families have joined our team and are actively making it great
- Our kids have learned proper form
- Our kids can now comfortable run 3 - 7 miles on their long runs
- Our kids are challenging themselves
GO HAWKS!!!!

We must not lose sight of:
- Consistency: this is the most important factor in improving. Our Hawks need to be running 3-days a week (ideally at Hawks practice). Some of our black group need to be running 4 days a week (I'll be sure to chat with athletes and parents Tuesday).
- Purpose: we are getting better on understanding the purpose of each workout and executing the workouts well. Parents please remind your kids to focus on what coaches are saying and push themselves to execute the workout properly.
- HAVE FUN! We want to be sure this doesn't become a job for our kids. So please be sure to ask your child "are you having fun" on a regular basis. Also, now that our foundation under us we are going to start mixing up some workout fun as well.

Week 5 (Feb. 25 - Mar. 3)
Monday
- All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All Groups: warmup, drills, workout, cooldown, stretch and strength
- 20 Minutes of Marshall Hilly 400s

Wednesday
-All Groups: Rest Day (other sports ok)

Thursday
- Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok)
- Black Group: Easy 3-4 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- 20 minutes of Strong Swamp Repeats (one loop of short swamp followed by a strength exercise)

Saturday
- All Groups: Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at The Boat House
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Yellow: 3 Combined Loops
- White: 4-5 Combined Loops (we will inform each athlete if they are doing 4 or 5)
- Black: 5-6 Combined Loops (we will inform each athlete if they are doing 5 or 6)
- We are still really focused on consistent pacing and running steady the whole time.