Week Two of the Hawks 2023 Campaign Begins!

Welcome back Hawks! This week we continue our early development work, meeting at the Boathouse again to run out at Marshall Hills on Monday and the Lake/Swamp on Thursday.  We are still working to secure access to a track, but expect to be on the track Monday April 17th.  Its ok, we have time and this work out on the trails will help us grow stronger before we begin to hone our bodies with trackwork.

Most of our athletes are half way through their trial period. Let's keep up the good work and see where we end up.  Parents: just a reminder that if your child is under ten years old we need you to stay with the team while we practice so the coaches can focus on coaching.

For most Hawks, your first race of the season will be a time trial against the rest of the team on Saturday April 15th.  Some of the older kids will instead run in the Halden Invitational later that day. The coaches will talk to you about which way you'll go that week.  The following Friday, the 21st, will be the first meet for everyone. It is called the Glen Rogers Distance Carnival and it is held at Sheldon High School in Elk Grove. We will talk more about that meet in the coming weeks.

For this week, here is the schedule:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
30 min out and back, 8-10 Hill Strides
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Easy 2-3 mile run on your own*
(*Ask the coaches if you are unsure about whether you should do this extra run)

Thursday: 5:30pm at the Boathouse
Group 2 - 15 min warm up, drills
20 min Lake Loop Fartlek, 15 sec hard/45 sec float
15 min cool down, strength
Group 1 - 20 min warm up, drills
3-person 200m relay x2 at the Swamp
15 min cool down, strength

Friday: rest and stretch

Saturday: Long run on your own
3-6 miles, depending on fitness level

Sunday: rest and stretch

If you have any questions, contact us any time!

Run with Heart,
Coach Eric