 Wow, one month has flown by and our Hawks have improved so much. It is important to regularly reflect on how far you have come and what you still need to work on in order to improve. We will discuss this with the kids this week. But consider some of these things:
- 6 weeks ago the Delta Hawks didn't exist - 3 weeks ago most of our team had never run a race - 30 West Sacramento & Clarksburg families have joined our team and are actively making it great - Our kids have learned proper form - Our kids can now comfortable run 3 - 7 miles on their long runs - Our kids are challenging themselves GO HAWKS!!!! We must not lose sight of: - Consistency: this is the most important factor in improving. Our Hawks need to be running 3-days a week (ideally at Hawks practice). Some of our black group need to be running 4 days a week (I'll be sure to chat with athletes and parents Tuesday). - Purpose: we are getting better on understanding the purpose of each workout and executing the workouts well. Parents please remind your kids to focus on what coaches are saying and push themselves to execute the workout properly. - HAVE FUN! We want to be sure this doesn't become a job for our kids. So please be sure to ask your child "are you having fun" on a regular basis. Also, now that our foundation under us we are going to start mixing up some workout fun as well. Week 5 (Feb. 25 - Mar. 3) Monday - All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House - All Groups: warmup, drills, workout, cooldown, stretch and strength - 20 Minutes of Marshall Hilly 400s Wednesday -All Groups: Rest Day (other sports ok) Thursday - Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok) - Black Group: 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 Strong Swamp Repeats (one loop of short swamp followed by a strength exercise) Saturday - All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4-5 Combined Loops (we will inform each athlete if they are doing 4 or 5) - Black: 5-6 Combined Loops (we will inform each athlete if they are doing 5 or 6) - We are still really focused on consistent pacing and running steady the whole time.
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 Each workout has a purpose. Most people run the same loop and the same pace time. Sadly the pace they find is often what we call junk mileage. Essentially its not fast enough to help your body improve and its not slow enough to allow your body to recover. A perfect recipe for injury. Now that we are a few weeks in and we have a much better idea of our athlete's fitness level, interest level, experience, etc. We will continue to focus on consistency and executing each workout's purpose. And now we'll add grouping athletes by current fitness not age. Sunday we introduced our Yellow, White and Black groups. Obviously these are our team colors but more importantly this allow us to group the kids so that they have partners to run with and it will help us maximize improvement and minimize injury. Week 4 (Feb. 18 - 24) Monday - All Groups: Rest Day (other sports ok) Tuesday Hawks Practice at 5:30pm at The Boat House - All Groups: warmup, drills, workout, cooldown, stretch and strength - 4 x 6 minutes fast, 60 seconds recovery. Wednesday -All Groups: Rest Day (other sports ok) Thursday - Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok) - Black Group: Easy 3-4 miles Friday Hawks Practice at 5:30pm at The Boat House - All ages: warmup, drills, workout, cooldown, stretch and strength - Hilly Tempo at Marshall Hills. All groups: 20 minutes of 1 lap fast, 1 lap moderate Saturday - All Groups: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Yellow: 3 Combined Loops - White: 4-5 Combined Loops (we will inform each athlete if they are doing 4 or 5) - Black: 5-6 Combined Loops (we will inform each athlete if they are doing 5 or 6) - We are still really focused on consistent pacing and running steady the whole time.  As we enter week three its time to really focus on being consistent with our training. This means attending all practices, completing each practice to its fullest and focusing in on getting a 4th day of running in for the older or more veteran kids in the group. The progress we made in such a short time if so great and to continue building on that we will need to advance the weekday workouts. The only way to allow the weekday workouts to advance is too consistently put in the work. Great job Hawks!!!!
Week 3 (Feb. 11 - 17)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 - 2 x 10 minutes fast, 90 seconds recovery. These types of workouts are continuing to build strength and lay the foundation for faster running later in the season. Workout will be at the Swamp. 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 - Hill Repeats at Marshall Hills. We will be working on technique of uphill and downhill running. 7/8: 10 x hill 9/10: 12 x hill 11+: 14 x hill Saturday - All ages: Rest Day (other sports ok) Sunday Hawks Practice at 3:00pm at The Boat House - All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength - Age 7/8: 3 Combined Loops (we will link the lake loop and swamp loop) - Age 9/10: 4 Combined Loops - Age 11-14: 5 Combined Loops - We are still really focused on consistent pacing and running steady the whole time.  Today - the debut of the Delta Hawks Youth Racing Team! I couldn't have been prouder of our kids, our families and the running community today. It was amazing seeing a new team in the community embraced by so many and to see a group of families who have only come together in the last two weeks show up in strength. I saw every bit of the positive character we have been talking about. Great race efforts, supportive teammates, high fives with competitors and the one I love the most - kids fearlessly challenging themselves. Today we had veteran kids really put themselves out there for some PRs (Personal Record) and the majority of our young Hawks run a race for the first time in their lives. After each race I will put out a recap and do my absolute best to report accurate results and personal records. Before the results, reminder --- we do have practice tomorrow at 3:00pm at the Boat House. Results - 17 HAWKS FLOCKED TO THE VALENTINE RUN 1/4 Mile Kids Run Travis (4th Place) 1/2 Mile Kids Run Raegan (10th Place) 1.8-Mile (10 Hawks) Preslie Weiss - 3rd Overall - 15:22/8:32 pace Cohen Ogilvie - 6th Overall - 15:35/8:39 pace Peyton Weiss - 7th Overall - 15:50/8:48 pace Natalie Mittleman - 9th Overall - 16:18/9:03 pace Andrew Mittleman (Natalie's Dad) - 10th Overall - 16:18/9:03 pace Josh Brown (Sonia's Dad) - 11th Overall - 16:33/9:12 pace Sonia Brown - 12th Overall - 16:37/9:14 pace Erik Tickler (Jack's Dad) - 13th Overall - 17:09/9:32 pace Jennifer Kirtlan (Jack's Mom) 14th Overall - 17:29/9:43 pace Bode Robinson - 15th Overall - 17:30/9:43 pace Keilen Rule - 20th Overall - 18:10/10:06 pace Jack Kirtlan-Tickler - 22nd Overall - 18:26/10:45 pace Ryan Bonilla - 27 Overall - 20:47/11:33 pace 4-mile (5 Hawks) Caleb Robinson - 37 Overall, 2nd Age Group - 27:37/6:54 pace - (32 second PR) Matthew Ogilvie - 40th Overall, 3rd Age Group - 27:48/6:57 pace Coach Dusty (Caleb, Bode & Travis' Dad) - 56th Overall, 5th Age Group - 28:42/7:11 pace Dylan Bonilla - 70th Overall, 6th Age Group - 29:47/7:27 pace Jeff Albrecht (William's Dad) - 77th Overall, 7th Age Group - 30:21/7:36 pace William Albrecht - 84th Overall, 7th Age Group - 30:54/7:44 pace Justin Bonilla - 101st Overall, 2nd Age Group - 31:25/7:51 pace Coach Shannon Ogilvie (Matthew & Cohen’s Mom) - 190th Overall, 13th Age Group - 39:39/9:54 pace Delta ------ HAWKS ------- Who Flys? ------ We Do!!!!!!!!!!  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.
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AuthorDelta Hawks Coaches Archives
June 2024
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