Another Great Race Day for the Hawks!

We have so many Hawks running this year!  What a great turn out for a fun meet on Friday - the first SRA Youth XC Meet of the season (of three).  And we placed well as a team again, with the boy’s 7th/8th grade team placing 2nd overall and the girl’s 6th grade and under team placing 3rd!

We had a ton of fabulous individual performances, with three medal winners (Elias placing 1st, Matthew placing 5th, and Harper finishing in 8th place) not to mention Annie placing one spot out of the medals in 11th.  First, I want to point out how much some of our returning runners have improved from this meet last year.  Here’s a list of the best improvements:
 
                              Last Year   This Year
Mackenna             16:38         11:52
Harper                  11:18            8:54
Sophie                  12:53          11:20
Josie                     10:36            9:32
Charlie                   8:17            7:48
Matthew                7:29            7:01

Second, comparing mile pace from last week’s race to this week’s, we can measure improvement this season.  Of course, nearly everyone ran a faster pace this week on a shorter, easier course, most everyone improving 20-30 seconds/mile.  However, we had some significant pace improvements, such as these:
 
                            Josh Ruff Invite   SRA Youth Meet #1
Reagan W.             8:42                     7:30
Lou                        7:14                     6:31
Carlos                    8:48                     7:35
Veya                      9:38                     8:14
Sonia                    8:27                      7:48
Cal                        9:26                      8:48
Tyler                   10:21                      9:07
 
The best news about this meet, though, is that we will return to this same course in 4 weeks to run again - we can truly measure our progress over the season!  Overall, an amazing meet for the Delta Hawks because every athlete started and finished and that’s the most important stat!

This week, we don’t have a meet so we are going to really kick up the intensity at practice. Remember, we practice in the rain so be sure and attend regardless of weather!  We are NOT running at Lock Hills this week, so please come to the Boathouse on Monday and Thursday.  The schedule is as follows:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
3-5 x 1000m intervals at the swamp
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Gray and Black Group
3-4 mile easy run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
20 min tempo at Marshall Hills
Ladder 1, 2, 3, 4, 3, 2, 1
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: Long Run!
White/Yellow 3-5 miles
Gray/Black 5-7 miles

As always, if you have any questions, please let us know!

Coach Eric