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Every Hawk has put in the work this season, and it shows. Now we begin to put all that growth into action. We have another great week of training ahead, let's continue sharpening those blades. It looks like we also might have rain in the forecast - we not only run hills, but we run in the rain! Please be sure you dress appropriately, and also REMEMBER YOUR HEADLAMPS. It is getting darker and we want to keep you safe.
Monday - Repeat 500s, Meet at Boathouse
Tuesday - Rest & Stretch Wednesday - Easy Run, on your own
Thursday - Tempo, Meet at Boathouse
Friday - Rest and Stretch Saturday - Rest and Stretch Sunday - Long Run
Run Tough, Coach Eric
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Ok Hawks, we've made it through the first two steps of forging our sword. First, we tempered our metal in the crucible by developing our endurance over the first four weeks of practice. Then we pounded the blade into shape with our five-week strength session. Now we hone the edges over the next three weeks with our speed session. Our interval Mondays will get shorter - but you need to focus each week to hone that strength you've built into the sharp weapons you will become. Our Thursday practices will get longer - but the sharpness develops here as well as we alternate fast/slow to get used to the challenge of competition. Buckle your seatbelts, we're about to get even better!
Monday - Repeat 600s, Meet at Boathouse.
Tuesday - Rest & Stretch Wednesday - On your own
Thursday - Fartlek Workout, Meet at Boathouse
Friday - Rest and Stretch Saturday - Rest and Stretch Sunday - Easy Run
Run Tough, Coach Eric  Saturday was another great race day for the Delta Hawks, with both the girl’s and boy’s teams finishing second in the club race! So many great performances, it may take some time to summarize, but here goes nothing…
The first amazing fact: this was the team’s second race of the season at the 1.5-mile distance – and everyone who ran the first (Lagoon Valley) matched or improved their time. Check out the progress: Charlie – 7 seconds Tahlia – 14 seconds Adeleine – 17 seconds Ryko – 22 seconds Matthew – 23 seconds Natalie – 25 seconds Lou – 27 seconds Jack – 53 seconds Nate – 1 minute, 38 seconds! That is such a great testament to our training plan and our toughness! As Coach Phil points out, talent is a baseline, but training and toughness are from where improvement comes and the proof is in the faster finishing times and medals earned. Let’s keep it up! While all our athletes had great races this weekend, a few performances warrant special note. First, Harper Farris, who joined the team mid-season, really ran wild. One month ago at the first SRA meet, Harper ran 9:21 mile pace, while at Flat SAC she turned in a 7:52-pace effort on a longer course! That is incredible, and we hope to see more from her moving forward. Both Sophie and McKenna had huge improvements in their race paces this weekend as well. On the boy’s side, Mason finished his second race of the season and improved his race pace by more than a minute per mile, from 9:02 to 7:41! We also want to give another special shout out to Nate, as he has continually improved his pace meet after meet and moved up in position on the team. He is a paragon of the benefit of putting in the work and showing up for every practice ready to work. Sadly, the end of our regular season is visible on the horizon. Looking ahead, we are participating in the Clarksburg Country Run on November 14th, followed by our last regular meet of the season – the USATF Pacific Association Championships in Folsom on Sunday, November 21st. The Association Championship meet is going to be a great chance for all our athletes to really shine, as we will be running in age group races against the best club runners from the Bay Area, Northern California and Nevada. We can’t wait to see what the culmination of a hard-fought season will bring! As always, great job Hawks, and let’s keep on flying! Coach Eric We're officially into the second half of the season. We look ahead to a great race this weekend at Flat Sac and continue to look toward Nationals. Let's be smart, train hard and run tough! Here's this week's workouts:
Monday - Repeat 800s, Meet at Boathouse.
Tuesday - Rest & Stretch Wednesday - On your own.
Thursday - Hill Repeats, Meet at Boathouse
Friday - Rest and Stretch Saturday - Flat Sac
Sunday - Easy Run.
Run Tough, Coach Phil. Well Hawks, here we are at the midpoint of our schedule. Seven weeks into the season, we can look back and see how far we've come. We are stronger, faster, tougher than we were. Looking ahead, those of you traveling to Nationals in Kentucky are half way there. Others have six weeks to grow and improve. We get to see how far we all can go this season - so let's get to it!
We have two more weeks of our strength-building session, and then we move into our fine-tuning speed cycle, honing that blade! No races this week, which means we want to focus on our workouts and really set ourselves up for success on Monday and Thursday. Monday - Lock Hills (meet at STONEGATE ELEM.)
Tuesday - Rest & Stretch Wednesday - On your own
Thursday - Marshall Hills Tempo Run (Meet at BRIDGEWAY LAKES BOATHOUSE)
Friday - Rest and Stretch Saturday - Rest Sunday - Easy Run
Love the Fight! Coach Eric  Week-by-week, it is clear to the coaches that we have something special with this team. The Hawks continue to get better, run tougher, improve their times, and bury their competition. It is a wonder to witness!
Yesterday, at the second SRA Meet, our Hawks continued to soar. With steely-eyes and a hardened look, every Hawk demonstrated to the world the power they are building from running in those sandy Lock Hills. Onlookers commented on how strong the Delta Hawks looked, and opponents shared timid glances as our athletes pushed past them on the course. It was a glorious day in the foothills. In the 6th and Under Boy’s race, Elias (1st), Lou (7th), and Owen (20th) took their revenge on the Buffalo Chips by winning our fourth team championship of the season. Our Girl’s 6th and Under team finished an impressive 2nd in the team score, with Adeleine finishing 3rd, Natalie in 8th, and Sonia just out of the medals in 12th place. In the Boy’s 7th/8th race, Matthew led the way with a strong 2nd place finish, with Charlie (20th) and Gage (61st) rounding out our scoring runners. Delaney was our sole representative in the Girl’s 7th/8th race this week, but made a blistering improvement over the last SRA meet, shaving 1:40 off her time from two weeks ago. There were so many impressive performances, it’s impossible to single out any one Hawk for accolades this week. Despite this course being a bit longer and hillier, every single runner improved their pace over that which they ran at the first SRA meet. These Hawks have really been putting in the work, supporting each other, pushing each other, and the results are clear. The region is taking notice – those Delta Hawks come to race!  What an amazing weekend for the Delta Hawks! We saw so many stellar races out of our Athletes! I told you on Thursday that Toughness wins races. Well, toughness showed up and we saw our girls team bring home a victory, and our boys team finish in second. Both teams ran against Junior High School athletes and made an amazing showing. You are being noticed by other teams and you all should be proud. Here are some stand out performances that I think we should recognize. Adeleine: Taking first place in the race - her first race win for the Hawks which led to a team win. Natalie: Second place on our team, and 5th overall. What a huge jump in team standings! Our Top 5 girls were all within the Top 20 of the race and earned medals. Elias: Held on to First place in the boys race with second place almost beating him out. Callan: I was super proud of Callan for leaning into his fear at the start of the race and running a tough race. He conquered his fear and had a very strong finish! Dylan: Shout out to Dylan for showing up to the race to support his teammates even though he couldn’t run. That kind of leadership is huge! Our Top 5 Boys were all within the Top 20 of the race and earned medals. For all of you, I can see that the training is starting to really pay off. PLEASE keep running and training hard. Come to practice ready to run tough. We have a different week of running because we have a race on Thursday so please pay close attention to this week's workouts. Monday - Lock Hills (meet at Stonegate Elem.)
Tuesday - Rest & Stretch Wednesday - On your own
Thursday - SRA Meet #2. Please see event info in the Team App Friday - Own Your Own
Saturday - Rest Sunday - Easy Run
Run Tough, Coach Phil. |
AuthorDelta Hawks Coaches Archives
June 2024
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