Delta Hawks Racing
  • HOME
  • ABOUT
  • BECOME A HAWK
  • COACHES' BLOG
  • TEAM GEAR STORE
  • CONTACT US
  • DETAILS
  • DONATE
  • NEXT STEPS
  • Track Schedule
  • Cross Country Schedule
  • Team Records

WHO FLIES? WE DO!

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

Week 7: All About That Base.... & Shamrockin'

3/9/2020

0 Comments

 
Picture

What a great week last week!  We got on the track with an excellent workout, had a new athlete try the team out, and we saw some excellent workouts.  I am so excited to see the results of Shamrockin'! 

On Sunday we talked about the importance of laying down our base mileage - our Sunday easy runs help us do that.  Likewise, when we have Black and Gray groups run a 4th day, the same goal is in mind.  When we lay a strong base, it allows us to place shorter, faster, and harder workouts (like repeat 400s) on top of it.  See how it all works together?  This is why consistency is so important.  If athletes haven't been consistent with practices on the front end of the season, the second half will be harder.  Luckily, we've seen some great consistency out of our Hawks and it shows.  Our athletes are getting stronger and stronger.  It really is fun to watch the improvement!


On to the next week of improvement.


Monday: REST
Tuesday: RIVER CITY HIGH SCHOOL TRACK
  • Repeat 600's.
Wednesday: REST
Thursday: On Your Own.
  • Black: Easy 4 miles
  • Gray: Easy 3 miles.
  • White & Yellow: Rest
Friday: BOATHOUSE
  • Easy 2-3 miles
  • Race-day Routine
Saturday: SHAMROCKIN'
Sunday: BOATHOUSE
  • Easy Recovery Run


As a reminder - I will be flying out on Tuesday night after practice and will be gone for 2 weeks.  You can read week 6 for more information about my trip.


#WhoFlysWeDo


Coach Phil

"If you can fill the unforgiving minute
with sixty seconds of distance run, 
Then yours in the earth and everything in it.
But, what is more, you'll be a man my son."
- Excerpt from the poem, IF by Rudyard Kipling
0 Comments



Leave a Reply.

    Author

    Delta Hawks Coaches

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019

    Category

    All
    Coaching
    Coach Phil
    The Delta

    RSS Feed

Home

About

Contact

Copyright © 2023
  • HOME
  • ABOUT
  • BECOME A HAWK
  • COACHES' BLOG
  • TEAM GEAR STORE
  • CONTACT US
  • DETAILS
  • DONATE
  • NEXT STEPS
  • Track Schedule
  • Cross Country Schedule
  • Team Records