Week 1 is in the books and we've seen some new faces. Welcome to the team and thank you for joining us! As we've shared before, new athletes gets a 2 week trial to determine if you really want to join the team. If you are a returning Hawk, you should receive an email this week with more details about Dues, USATF membership, and uniforms and such. And remember, we are always open to new runners joining the team so feel free to invite friends from your community. Another note on rest days - these are important! Let your body rest and recover from your workouts. For extra points - enjoy some stretching and do your strength exercises that we do at practice.
With those updates, here are the updates for the week of 2/22/21
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Boathouse - Marshall Hills
SUNDAY: POD WORKOUT - Easy run
Let's have a great week!
We've started our season with a wonderful turnout on our first day of practice. I was so pleased to see so many of you return and a few new faces. Here are a couple of reminders and this week's workout schedule. If you have any questions, please email the coaching crew at email@example.com and one of us will get back to you.
With these updates & clarification, here's what the rest of the week looks like.
TUESDAY: First Day of Practice
SUNDAY: POD WORKOUT
Pod workouts are intended for small groups of athletes that know each other well to group up together and run at a time that works for them. Use the Team App to invite others and build your own group. Please think specifically about inviting new athletes into your pod. Consider driving up to Folsom or Auburn and getting some altitude training in as well.
Let's have a great week!
I am extremely excited to begin our track season this year! I believe our athletes need it and our parent community. Here are a few details to be aware of and help you prepare for the upcoming season.
Sign up your returning Athlete for the 2021 Track Season and request info for new Athletes by filling out the interest form on our "NEXT STEPS" page.
I speak for the rest of our coaching team in saying we look forward to a great season as we continue our mission to develop the next generation of confident and competitive distance runners in the Delta region.
- Coach Phil
At the end of the track season, we were all wondering what would happen with Cross Country. At the end of June, we were well underway into the new Covid reality and we made the best of what little Track season we had. I am very proud of all the hard work by our Athletes. We had to learn to train for ourselves, by ourselves, and not necessarily for the next race. What a great challenge and learning opportunity.
Well, it's time for the next Challenge: To learn Patience and Persistence. The CIF (California's High School Sports Authority) has decided to push all Fall Sports back to the Spring. With that, many of the large meets that allow Youth teams to "tag along" will be postponed as well. This leaves us either with an EXTREMELY long season with few (if any) opportunities to compete, or we need to postpone the start of our season. I am relying on CIF instead of the AAU or USATF because neither of the latter have posted updates and I feel that a regional focus is better than a national focus in terms of safety.
So we have Patience. Our season will begin in November and we will look for events in Nov-March to participate in to build some kind of a season realizing we may not have the opportunity to attend nationals. I will keep vigilant and make adjustments to our schedule as needed to maximize our ability to compete.
Finally, we need to be Persistent. Any runners who want to compete in the Spring should start some easy running now. Set a goal for a couple time per week. Keep those running muscles growing. Stay active. A lot of sports are being cancelled so the last thing we want as runners is to get lethargic. A few parents have reached out already for some running plans - great work. I am telling everyone at this time the same thing: A couple times a week at a distance and pace your athlete is comfortable with.
Thank you for your understanding. Let's get through this together and practice all safety steps we can.
Patience & Persistence.
What a Day. What a season. Today was a huge success and we even got onto the track! It was great to see toughness out of each athlete on the track. I AM SO PROUD OF YOU! Parents, please share comments with your athlete. Here are the results:
NAME: 1600m Time / 800m Time; Cloud Classic Placings; Comments
JAKE: 5:54/2:44; 1st in AG, 2nd overall in 1600, Last race as a Delta Hawk but not the last race on that track. I can't wait to cheer Jake on in Cross Country and next Track Season.
MATTHEW: 5:42/2:41; 1st in AG & 1st overall for 1600. 1st in AG and 3rd overall for 800m. Another tough race. No PR's today, but ran but ran his PR from two weeks ago in the 1600. Matthew is learning how to kick.
COHEN: 6:37/3:18; 1st in AG in 1600 & 800. WOW!!! What a race today! Cohen broke out and ran 15 sec PR in the 1600m and a tied his PR in the 800m. More importantly, he RACED.
JON: 6:51/3:11; 2nd in AG for 800 & 1600. Ultimate consistency. Tied his PR in the 1600. 1 Sec PR in the 800m. Great to see Jon's toughness with a gritty finish in both races!
ADELINE: 6:31/3:03; 1st in AG for 800 & 1600. 1st overall female in 1600, 2nd overall Female in 800. 2 Sec PR in 1600 and 2 Sec PR in the 800. What a great and tough race as well!
ABIGALE: 7:46/3:33; 2nd in AG in 800 & 1600. Toughness was seen on Abigale all morning and so was her smile. No PRs today, and that's OK.
SONIA: 7:15/3:20; 1st in AG in 800 & 1600. Coach Phil bumped Sonia up to the fast group because she earned it. After monster PRs in the last two time trials and killer workouts, It was time to set up another challenge. What I learned today is that Sonia is a "Front Runner" just like Coach Phil was. No monster PRs this time, but a 1 second PR in the 800.
NATALIE: 6:47/3:13. 1st in AG in 800 & 1600. We saw some amazing racing out of Natalie today. That look of determination!! Confident resilience. Natalie earned a 3 sec PR in the 1600 and a 7 sec PR in the 800. That's HUGE!
KELINE: 7:54/3:52; 1st in AG in 800 & 1600. WHAAAAAAA! You may not have known it, but Keilen got the MONSTOR PR AWARD today. HE BROKE 8 MINUTES!!! His last 1600 was a 9:08 and the best time I have on record is 8:41. That's a 47 second PR today! I can't wait what XC has in store for him. On top of that he bolted out with a 19 second PR in the 800! So proud of you, Keilen!
Thank you parents and athletes for making the most of this crazy season. We finished what we started and I can't wait to see what is in store next season.
We've been add it for 19 weeks now and what a season it has been! Our first season without coach Dusty. My first season as a head coach ever. It has been a tough season, hasn't it. It didn't go as planned and yet, we've adapted and pivoted and have continued to choose to run. Thank you everyone who kept with it. I know it's hard. For those who have opted out, there is no shame in that at all. We miss you and look forward to seeing you in Cross Country season however modified that may be. :)
With that, here is the last week of workouts. It's a little lighter as we are working toward the Cloud Championships on Saturday.
TUESDAY: Speed Workout - HYDRATE
Thursday: On Your Own
Friday: On your Own, 2-3 easy miles.
Saturday: Cloud Championships.
It's been an honor to Coach our kids this season. Thank you so much for all your patience and support this season, parents. This really is an amazing community.
I'm dubbing this week HYDRATION WEEK! Let's ALL be drinking at least 64 oz of water per day. Even better, let's try and drink our weight in oz of water. So, I weight 180lbs, so my goal is 180 oz of water. We are going to be seeing some SERIOUS heat this week and hydration will be our greatest weapon against it.
This is our second to last week. I am going to be pushing you all to work hard this week and then next week we will have a short taper till our Cloud Classic Championships. We had some GREAT races on Saturday with tons of PRs all while running against the wind. I know some of you are just shy of your goal and this week is the week we earn it.
So, here are this week's workouts:
MONDAY: Rest & HYDRATE
TUESDAY: SPEED WORKOUT & HYDRATE (Super Important Workout)
WEDNESDAY: REST & HYDRATE
THURSDAY: On Your Own;
FRIDAY: TEMPO & HYDRATE (Super Important Workout)
SATURDAY: REST & HYDRATE
SUNDAY: LONG EASY RUN & HYDRATE
Again, this week is sooooo important for the success of the championship on June 6th. I really look forward to seeing how our kids do in their final meet of the season.
We've been working hard over the last few weeks and now come to our last Time Trial before the Cloud Classic Championship. Here's this week's workouts:
TUESDAY: Repeat 600s (Swamp Loop + Finger)
THURSDAY: On Your Own
FRIDAY: Everyone, Easy 2-3 miles
SATURDAY: Time Trials @ the Lake
SUNDAY: Long Easy Run - 4-6 miles.
Finish Strong. We have only 4 Weeks left of our Season. Every workout counts as we race toward the Cloud Classic Championship. I hope you're getting them in.
Here are this week's workouts.
TUESDAY: Speed Workout - Two options
THURSDAY: On Your Own
FRIDAY: TEMPO "CUTDOWN" WORKOUT
SUNDAY: Long Easy Run.
As I watched our Time Trials on Saturday I saw very clearly the power of what we call a "Base." The Base is the mileage we put on every week. As a runner improves, the goal is to increase the Base. Base is typically measured in Mileage per Week. The trick is to slowly increase an athlete's base over time. If you increase too fast, and there is risk of injury. If you increase too slow, the speed workouts may suffer and PRs are not attained. If you drop your mileage and loose that long fought for base, you have to build it up again. Luckily, in this scenario, the body has already learned what it needs to do and recovering the base is typically quicker than laying it down the first time.
All this to say, I saw some athletes that have clearly done a perfect job increasing their base over the last three weeks that translated into stellar PRs (ie: Sonia & Natalie).
I saw a few athletes that are ready to increase their base a little more (ie: Adeline, Matthew, and Jake)
It's all about that Base. We increase the base when we complete the workouts, run our warmups and cooldowns, and get our long easy runs in.
Here's this week's workouts:
TUESDAY: Speed Workout: Track/(Swamp w/out Finger)
FRIDAY: Tempo Run
SUNDAY: Long Easy Run
Delta Hawks Coaches