One Week & So Much Improvement

Wow, what a week. In our first week we experienced easy runs, a speed day, beautiful weather, rainy weather and strong headwinds. But most importantly, we saw kids smiling, challenging themselves and growing. I am so proud of the start of this amazing new team. Great kids and great parents all creating a great community.

So here is week 2:
Parents
- If you haven't completed all the steps in registering for the Delta Hawks please do so. Those steps include submitting a completed application, paying registration and signing your child up for an individual membership with the USATF affiliated with club 674 - Delta Hawks.

- Register for Valentine Run. Our first team race is next Saturday, Feb. 9, you need to register your child at https://valentine.run/. Use code: DELTAHAWKS25RT to secure a $20 registration fee on the 4-mile and 1.8 mile. All kiddos are ready to run the 1.8 mile. If you have some youngsters not on the team the race also offers a fun 1/4 mile and 1/2 mile kids race. Those that feel confident to go longer (likely 10 years old and up) can try the 4-mile or ask a coach if you are unsure.

- Time for shoes. For those of you who have made the commitment to join the team the most important piece of equipment is a great pair of running shoes. Please take your children to be fit for a proper pair of running shoes asap.

Week 2 (Feb. 4 - 10)
Monday
- All ages: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Workout 20 minutes of hill intervals. Hill training is one of the best ways for our kids to gain strength and change their perception of different efforts of running. We will warmup from the Boat House to the end of Marshall and do a short 350 meter loop right at the end of Marshall.

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

Thursday
- Age 7/8 and All Kids New To The Sport: Rest Day (other sports ok)
- Age 9 - 14 that are not new to the sport: 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 long strength based intervals at the Big Swamp. 

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

Sunday
Hawks Practice at 3:00pm at The Boat House
NOTE: We are back to our normal 3:00pm time.
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Age 7/8: 5 Lake Loops (this is the loop we did at our first practice)
- Age 9/10: 7 Loops
- Age 11-14: 9 Loops
- The goal of a long day is easy steady running the whole time. We must focus on this and not fast running, followed by walking. Or loops with lots of water break stops. Or doing extra loops when the assigned amount of loops weren't done correctly. The long run is the back bone of any distance runners training. Each workout we do has a purpose and if we deviate from the purpose we are not training effectively.

Finally - BRING YOUR FRIENDS. The more kids we get out the more groups of kids we can have training together and there is so much more we can teach them if we have groups.

​GO HAWKS!!!!!