 What a spectacular weekend of racing for the Hawks! The weather was beautiful in Rancho Cordova, and our Hawks flew around the track in an effort to finish in the top 8 in their age group and qualify for the Regional meet in Merced.
Jai fought his heart out in the 800 and the 1500 (his first time running this distance all season!), but fell just short of qualifying. Henry ran his PR in both the 800 and the 1500, and Jack also PRd in the 1500, having great races but falling short as well. Lou also ran valiantly in his 1500m, but was unable to qualify for the next meet. Josie ran PRs in both of her races, finishing close to qualifying (only two spots short in the 1500!), while Natalie ran her best time of the season in the 3k. Adeleine ran strong in all three races this weekend, running a PR in the 800 and a season best in the 1500, while finishing only two spots out of qualifying in the 3k. David was able to qualify in the 800m on Saturday, running a great race and finishing in 7th place, but just missed out in the 1500m. Norah ran smart races to qualify in both the 800 and the 1500, finishing in 4th place in the 800 and 6th in the 1500. Elias ran conservatively on Saturday in the 3k, finishing 2nd, and then really took off in the 1500 on Sunday, winning with a new PR of 4:20. While David, Norah, and Elias are still competing, the rest of the Hawks need to be thinking ahead to cross country season starting in August! That means being sure to get those runs in each week - you don't want to lose all that great fitness you've built over the spring. Champions are made in the off-season, which means we need to run this summer. Only nine weeks until our cross country first practice. That’s not as much time as you think. So here’s the deal, we need to do some running. I am happy to send anyone his or her own workout schedule if you want, just let me know. In general though, everyone just needs to get some runs in each week. Studies show that you can’t just hope to fit in your runs and expect to be successful. You need to plan out your workouts ahead of time, setting time aside each week, and then follow through. Specifically, I want you to sit down at the beginning of each week and find three times over the coming week to do three runs. They don’t have to be long or hard, probably best to do them in the morning when it’s cooler. If you don’t put them on the calendar, you will have a hard time getting them done. And there is no good substitute – going for a hike or playing in a pool all day do not replace a 3-4 mile run. Some of you, the goal only needs to be two or three miles each run. For others, you need to get those 3-mile runs in and add a longer run on the weekend. Hawks who do the work in the next month or so will find more success this fall, and they will be positive contributors to their age group teams. Unfortunately, those who sit all week and don’t get the runs in will struggle and be at higher risk for injury. So let’s get out there and do our runs so we can set ourselves up for some real success this fall! Cross country is a team sport, and your teammates are relying on you. Practices begin on Monday, August 21st, so get yourself ready and invite a friend and let’s make this next season even more successful than our last! Any questions, please reach out to me any time. Hawks Fly! Coach Eric
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Hey Team, it's been a heck of a season and the hawks keep flying! Matthew crushed it at Nike Nationals with a gutsy 1-mile performance. Some others are gearing up for Pacific Association Qualifiers next weekend. And the End-of-Season Party is around the corner on Thursday the 22nd. We look forward to celebrating our kids and their amazing seasons - we are all so proud of each and every Hawk!
For practice, we will sharpen that blade on Monday and get some miles in on Thursday and then compete over the weekend. Those not competing should do a long run Saturday or Sunday. Here is the schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills 2-3 x (3x200m with 100m float) Swamp Loop 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5pm at the Boathouse Everyone - drills, 4 mile easy run Team End-of-Season Party! Friday: rest and stretch Saturday and Sunday: Pacific Association Qualifiers Cordova High School Rancho Cordova Sunday: long run (if not competing) If you have any questions, contact us any time! Run with Heart, Coach Eric  Vince Lombardi once said:
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. I would only add that - regardless of victory - knowing that one has given everything one has in any pursuit is one of the most rewarding experiences in life. That is why I love distance running so much and why coaching these kids brings me such joy. Seeing a Hawk give his or her all, and realizing that Personal Best time, makes all of this worth it! This weekend in San Jose the Hawks tore up the track! At the NorCal Youth Championships every single runner (except one) ran at least 1 PR and we had TWO Double-Golds (Norah and Elias won both of their respective races). Needless to say the Hawks made their presence felt in Northern California Youth Track and Field and made us all so proud! Matthew Ogilvie, one of the last remaining original Hawks, is running his final race in a Delta Hawks uniform this week at the Nike Outdoor National Meet in Eugene. His race is scheduled for 1:44pm on Thursday, June 15th and will be broadcast live if you can log on to watch. Matthew runs with intense passion and is an inspiration to all his teammates - we know he will proudly represent the Hawks on the National Stage! We will have a few more practices over the next couple of weeks where all are welcome to attend. Only a few Hawks will be registered for the Association Qualifier in two weeks - those who are in the top 25 for the region who have a legitimate chance to qualify for regionals. I have chatted with most of those Hawks already, and will follow up very soon. For practice this week, we will be meeting on Monday at the MCCLATCHY HIGH SCHOOL track as we are no longer renting the River City facility. On Thursday we will be back at the boathouse. Again, any Hawk is welcome to practice with us this week if they wish. This will be a VERY CHALLENGING WEEK of practice. If you are done training with us this season and are planning to return for cross country, PLEASE get some runs in each week this summer to maintain some of your amazing fitness. Here's the schedule: Monday: 5:30pm at McClatchy High School Track Everyone - 10 min warm up, drills 2-3 x (3x200m/200m float) 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills 20 minutes Fartlek at Lake Loop 30secs on/60secs off 15 min cool down, strength Friday: rest and stretch Saturday or Sunday: long run If you have any questions, contact us any time! Run with Heart, Coach Eric  The Golden West Invitational this weekend resulted in, once again, an explosion of Hawk PRs! We had amazing performances in the 3200m, the 800m, and the 1500m throughout the day. With 32 kids competing, it is tough to describe the highlights, but here are a few:
Matthew had a HUGE race, running his 1500m in 4:15 and destroying the competition. Lou made a GIANT jump in both the 3200m (40 second PR!) and the 1500m (15 second PR!). Sonia broke two MAJOR barriers, 6 mins in the 1500m and 3 mins in the 800m. Norah followed her 3rd place effort in the 800m with a 6 second PR and a COME-FROM-BEHIND VICTORY in the 1500m. David earned TWO MEDALS - a 2nd in the 1500m and a 3rd in the 800m. Audrey PR'd in both the 800m and the 1500m with EPIC FIGHTS down the straight stretch of both races. (Honorable mention to Elias for face-planting at the start of his race, getting back to the start line and still competing to a mighty PR.) In the end, our Hawks ran 21(!) PRs yesterday, representing our team and themselves with incredible heart and commitment. For many, this was their last race of the season. Those who wish to travel to San Jose and run again next weekend at the NorCal Youth Championships, please RSVP ASAP on the team app. With the end of the season comes the end of practice for most Hawks. If you are not planning to continue to compete, you don't need to attend any more practices. Anyone who wants to is welcome to sign up for this coming week's meet in San Jose; after this week, only a select few will be invited to the Association Qualifier meet at the end of June. If you really want to practice, we will continue to meet for the next few weeks and you are welcome to join us. If you are not coming to practice - you should continue to find time to run a few miles on three or four days each week in order to maintain your fitness moving into cross country season in August. I will post more information about off-season training in next week's blog. For those of you wanting to continue with us, this week's practice schedule is below: Monday: River City High School Group 1 - 10 min warm up, drills 2-4 x 1200m ratchet down, full rest 10 min cool down, strength Group 2 - 10 min warm up, drills 1-2 x (4x150m with 50m float) 10 min cool down, strength Tuesday: rest and stretch Wednesday: Easy 3-5 mile run on your own Thursday: 5:30pm at the Boathouse Everyone - 15 min warm up, drills 30min out and back at Marshall Hills 4-6 Hill Sprints 15 min cool down, strength Friday: rest and stretch Saturday and Sunday: NorCal Youth Championships San Jose City College 710 Leigh Ave, San Jose Sunday: long run (if not competing) If you have any questions, contact us any time! Run with Heart, Coach Eric |
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December 2024
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