 The Hawks really showed up for the first SRA meet of the year, capturing 5 top-ten medals (6 if you include Harper!) and bringing home lots of team pride! The 6th and under girls finished 3rd (out of 33 teams), while the 6th and under boys finished 2nd (out of 40 teams)! Our team is amazing!
In particular, we had so many improvements that we can’t highlight them all. Almost everyone ran a faster pace than they’ve run all year, and everyone fought hard against the other teams! A couple of Hawks really impressed me this week. Isaac, though running this course for the first time, had an amazing race! His bast race pace last year was 8:48/mile – this week he ran under 7 minute pace! Another Hawk who impressed was Gyan. Despite fighting through a side ache, Gyan took more than 2:30 off his time from last year! This team is about every runner and how each of them are improving every day, every season, and it is great to see all of our Hawks succeed! Our next meet is the SRA XC Meet #2 on October 11th. We have a few weeks to do some serious work – so let’s get those runs in! Here is this week’s schedule: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Cone Fartlek at Lock Hills 4 x 300m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 6 x 1 on, 1 off fartlek 10 min cool down, hurdle drills Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric
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 It was a crisp, cool morning, but the electricity of anticipation hummed as the Hawks arrived at Folsom High. Returning athletes knew the course they were facing, and also knew they were ready for the challenge. At the end of the day, no one disappointed – what a performance!
Every Hawk flew around that course on Saturday; it was amazing to watch how strong every single runner took those challenging hills, especially compared to the pained looks and sad eyes in the runners they passed! Nearly every Hawk improved on their times from this race last year, but seven(!) improved by more than a minute: Tegan 3:24 Max 3:00 Maddi 1:45 Sonia 1:27 Mia 1:24 Mason 1:23 Evan 1:02 We also had three(!) runners finish in the top 20 and earn medals in the largest field ever at Josh Ruff – congrats Pier, Natalie, and Sonia! This Friday, we have the first of two SRA races at American River College. The great thing about these races is that they are the same course so everyone gets to test their improvement over the season. We hope that everyone can make both meets! More info on the events page of the Team App. Here is the schedule for the week: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Fartlek at Lock Hills 2 x Hill, 4 min Tempo, 2 x Hill 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 15 min Tempo, rock/paper/scissors 10 min cool down, hurdle drills Friday: SRA Youth XC Meet #1 American River College Please arrive by 3:45 to warm up Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric Hey Team, hope you're handling the heat well, getting runs in when you can! We are sorry to have canceled practice last Thursday, but the heat was too much. This coming week is looking much more manageable.
Speaking of this week, Saturday is our next meet - Josh Ruff Invitational in Folsom! Many returners have run on the course at Willow Hill Reservoir, and hopefully most of you look forward to it! The first race is at 9 so we need you to arrive before 8am. We will warm up, race, and be done before 10am. Anyone interested, the Varsity high school races follow our races so we can stay and watch Elias, Adeleine, and Nora run. This week we do some fartlek at Lock Hills (REMEMBER TO MEET AT STONEGATE ELEMENTARY) and then some fun relays on Thursday when we meet at the Boathouse. We are hitting our stride, we expect all of our athletes to be able to run the warm up, the cool down, and give their best at practice. This is when the fun begins, we really start to feel the effects of our training and grow stronger! This week's schedule is as follows: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Fartlek at Lock Hills 4 x 2 on / 2 off 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 3-person 200m relays at the Swamp 10 min cool down, hurdle drills Friday: rest and stretch Saturday: Josh Ruff Memorial Invitational Willow Hill Reservoir, Folsom 9am, please arrive by 8am Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric  As expected, our Hawks are already flying this season! At the Lagoon Valley Classic, against kids 8th grade and younger, we had two top-40 finishes (way to go Sonia and Pier!) and even more impressive - we finished as the third place team in both the boy's and girl's races! Only Miwok Middle beat us on the boy's side, but we beat 7 MIDDLE SCHOOL TEAMS with our 5 scoring boys in grades 5th, 8th, 6th, 5th, and 5th. In the girl's race, Miwok and Cal beat us but our scoring girls in grades 7th, 5th, 6th, 4th, and 5th beat 4 MIDDLE SCHOOLS. What amazing teams, and valiant efforts by every Hawk on the course yesterday!
This coming weekend we don't have any races, which means we can really begin training in earnest. For the rest of September, here is our schedule: Saturday, Sept 14, Josh Ruff Invite in Folsom Friday, Sept 20, SRA Youth Meet #1 at American River College Saturday, Sept 21, Fun Day and Camping at Jenkinson Lake If you have questions about any of those events, please reach out to any of the coaches. As for this week's schedule, see below. I recognize that I am a little late, I apologize. If you cannot make it to practice on Monday, please do a 12 minute fartlek with alternating 1 minute fast/1 minute easy. Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills, strides Cone fartlek 4x300m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Rock/Paper/Scissors 15 minute tempo at Marshall Hills 4 x hill sprints 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric Hey Team, welcome to week 2! What an amazing, great group of kids we have for this season! It looks like we have the making of several potential teams for the championship season, and a lot of great attitudes! The coaches are excited to get this season going.
This week we start our Monday sessions at Lock Hills. We will meet at Stonegate Elementary in West Sacramento at 5:30 as usual, and jog over to Lock Hills for our workout. If you have any questions, reach out to the coaches. You can reach me directly at 512-826-0648. On Thursday, we will meet back at the Boathouse for practice. This coming Saturday is our first meet of the season. Returning Hawks who want to participate need to RSVP on the events page of the Team App before practice on Monday. New athletes who want to participate, please contact the coaches. The meet is at Lagoon Valley Regional Park West of Vacaville on I-80. The youth club race begins at 8am, so we need our runners there by 7am. I know its early, but you will miss most of the traffic and have the rest of the weekend to recover! The race is a mostly dirt, 1.5 mile course with hills. It is a lot of fun! For our workouts this week, here is our schedule: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Tempo sand hill sandwich: 4 min T, 3 x hill, 4 min T 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 15 min warm up, drills 4 Connect 4 Hill repeats at Marshall Hills 10 min cool down, strength Friday: rest and stretch Saturday: Lagoon Valley Classic Lagoon Valley Regional Park 8am, please arrive by 7am Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric It's the first day of our 2024 XC season, and we are so excited to get started! The grass is green(ish), the birds are chirping, the weather is hot and we are ready to roll!
We have two weeks before our first meet of the season, and so it is time to whip ourselves into shape! Most returning runners will be able to run at Lagoon Valley on Saturday, August 31st - we will talk about the meet at practice. We cannot wait to see you all again, and see where we are at with teams and fitness - I know a lot of you have been putting in the work this summer and I can't wait to see what you can do! As always, our goal for the season is to help every Hawk improve, find that fire, and push themselves to the limit. We hope to take a large contingent to Nationals this year in December, but that will require having enough quality runners in an age group to make a competitive team. Each of our Hawks is going to have to support each other and compete well in order to help his or her team make it all the way! For the first week, we will give kids a chance to demonstrate their fitness level in order to determine how to move forward with each of them into the season. This week's schedule is as follows: Monday: 5:30pm at the Boathouse 10 min warm up, drills Poker Run, cards 1-5 4 hill sprints 10 min cool down, strength Tuesday: rest and stretch Wednesday: Only if you've been running 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 15 min warm up, drills 3-5 Hill repeats at Marshall Hills 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: Long run - try to find someone to run with 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric EDITORS NOTE: I apologize this is a little late, I wrote it on Sunday but forgot to upload it to the website. It was not for lack of enthusiasm!  It is true, this year our Hawks as a whole were smoking fast on the track. However, the Hawks that ran this past weekend were really hot – I mean like over 100 degrees approaching 110 hot! However, the heat didn’t deter these strong-willed runners from pushing themselves in their races at the Association Championships!
First, we had some stalwart fighters competing in the 3000m on Saturday morning. Josie, Evan, and Foster only had to deal with 85-90 degree heat, but for more than ten minutes on that baking track was a true challenge. Josie ran a PR despite the heat, and both Evan and Foster ran with great heart. Other stalwart Hawks waited until Saturday afternoon to run the 800m. Mia started us off in 102 degree heat (probably more like 107 on the track) and ran a negative split 3:05! She was followed by Maddi and Gyan, who sweated it out throughout their races. Pier finished third overall and the temp crept up to 103 degrees by his race! But the race of the day was definitely run by Luke. In 104 degree heat (more like 110 on the track) , Luke was able to run his best time ever, PRing by 4 seconds and battling all the way to the finish line! If you weren’t there, you don’t understand how HOT it was on that track this weekend, but our kids just crushed it! On Sunday, though the 1500s were the second event on the day, it was after the 200m trials and so they didn’t get started until after 11am. It was pretty hot, almost 100 degrees, but our Hawks still ran awesome! Mia qualified for Regionals, where she will represent the Hawks. Josie and Maddi had good races and Evan fought through the heat all the way to the finish. A coach can't ask for more from his or her athletes and we were so proud of them. Overall, what a weekend! The coaches are going to miss our Hawks, but we can’t wait for cross country to get going! Our plan at this point is to start practice on Monday August 19th. We hope to see you all then, but also be sure and get those runs in over the summer to maintain your fitness so we can hit the ground running this fall! And as always, please let us know if you have any questions. Thanks!  This Saturday the weather was beautiful, the skies were blue, and the Hawks competed with heart at the Golden West Invitational. There were personal bests earned by nearly all our athletes again, representing all the hard work from the season and demonstrating the success of our team!
First up, we had two amazing performances in the 3200m as Foster and Natalie competed in youth/high school mixed races. Not at all intimidated, Foster ran a 15 second PR and Natalie ran an incredible race with an equivalence of 40 seconds better than her personal best! What was most impressive about Natalie’s race was the way she competed with the girls, really locking in and running the second mile faster than her first! Also early on, our javelin throwers definitely demonstrated their skills as they dominated in every age group. Sonia and Cal both finished second with impressive top throws, while Gyan came in third and Jai finished fourth in their respective age groups! In the 800m, nearly every Hawk ran a personal best! The biggest improvements came for Isaac (9 seconds), Mackenna (8 seconds), and Harper (8 seconds). Both Pier and Elias won their age groups convincingly with PR performances as well. In the 1500m, several Hawks set their best times, including Adeleine, Mackenna, Luke, Isaac, David, and Jack. In particular, Isaac improved his PR by 35 seconds over his previous equivalent best time! Another incredible performance to share is Adeleine’s race. Because she is in the 15-16 age group (despite being in 8th grade) she had to run in the high school girl’s mile event. She didn’t give those older girls an inch, taking the lead in the first lap and fighting with the leaders the entire race while managing to run her best equivalent time by nearly 10 seconds! One final shout out, to Super Sonia for not only improving her 800m best by 6 seconds, as well as her javelin throw by 2.5m, but for medaling in all three of her events this weekend (800m, 1500m, and javelin)! Way to go Sonia! This coming weekend, June 8-9, is the NorCal Youth Championships being held in Pleasant Hill (East Bay). RSVPs are due to the Team App by Monday, please let me know ASAP if your Hawk(s) want to compete. We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 800m of 50m ins/outs 4x300m, 100m walk recovery 4x60m fly in sprints 10 min cool down, strength Tuesday: rest and stretch Wednesday: Throwing practice CANCELLED Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Fartlek Run 10 min cool down, strength Friday: rest and stretch Saturday and Sunday: NorCal Youth Championships Diablo Valley College, Pleasant Hill If not competing both days: 4-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric  The Hawks traveled to Modesto for the Tom Moore Invitational this weekend and were greeted with amazing weather and even more amazing performances!
I want to bring a few amazing performances to everyone’s attention though. First, in our nascent throwing arena, Cal had an amazing weekend! With a huge 11 foot PR in the Javelin (from 57 feet to 68 feet) Cal took 4th overall in his age group against elite competition! Our other throwers also did their best on the infield. In addition, our 11-12 girls literally flew around the track this weekend! Josie had a strong 3k on Saturday, running her way to an 8th place time in her age group in the region. Then, in the 1500m in Sunday, our girls went flying, running out of their heads! Sonia ran 5:27, 17 seconds faster than her equivalent time from her earlier 1600m time! Harper ran 5:40, also 17 seconds faster than her equivalent time; Maddi ran 5:49, 25 seconds faster than her best equivalent time! These girls are on fire! Can’t wait to see how fast these girls can run this season (and can’t wait to see this team next cross country season!!!). This coming weekend (June 1st) we have the Golden West Invite in Rancho Cordova. Registration is closed, this is who I have registered: Adeleine, Natalie, Mackenna, Elias, Foster, Luke, Isaac, Sonia, Josie, Maddi, Harper, Kate, Pier, David, Jack, Cal, Gyan, Hadley, Cam, Max, Jai, Mac, and Matix. The weekend after that, June 8-9, is the NorCal Youth Championships being held in Pleasanton (East Bay). RSVPs are due to the Team App by Monday, June 4th! We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 4x400m, 400m jog recovery 4x60m fly in sprints 10 min cool down, strength I know, this Monday is Memorial Day – if you can’t make it to practice, this is the alternative workout to do on your own: Warm up, drills, strides Fartlek 4x1:30 fast, 3:00 easy 4x15 second sprints Cool down Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Lake loop tempo x 2 3-4 x 200 per loop 10 min cool down, strength Friday: rest and stretch Saturday: Golden West Invite Cordova High School Sunday: 4-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric  Another amazing weekend for the Hawks! While most of the Hawks competed in the "PR Invitational" In Rancho, a few runners went to Oakland for the 3M Invite. PRs were run at both meets!
In Oakland, Pier and Foster ran great 3ks, PRing in both. I have to mention that Elias also ran PRs in the 1500 and 3k (breaking the Pacific Association record for 13-14 boys)! In Rancho Cordova, there were a bunch of amazing performances! Just as a few examples, Tyler ran big races in both the 1600 and 800, improving 10 seconds in both. Maddi ran two PRs as well, improving 28 seconds in the 1600! And Kate is really finding her stride in the 800, running 2:53 and approaching the team record for her age group! This is what happens when athletes put the work in! Improving every meet isn't guaranteed - circumstances can arise that trip us up at some points - but our overall trajectory is up when we do the work and open ourselves up to opportunity. I can't tell you how much we coaches love to see every one of you guys reach your potential! This weekend (Memorial Day weekend) we have a two-day meet in Modesto. The registration deadline is Tuesday, please RSVP as soon as possible. THe following weekend (June 1-2) we have the Golden West Invite in Rancho Cordova. Unfortunately the registration deadline is early, this coming Saturday the 25th, so PLEASE RSVP ASAP. We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 2x600m, 3x300m, 2x150m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills 3-person 200m relays 3 sets of 3 10 min cool down, strength Friday: rest and stretch Saturday and Sunday: Tom Moore Invite Modesto, CA If you are not racing both days, please get a long run in on the off day. If you have any questions, contact us any time! Run with Heart, Coach Eric |
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June 2024
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