Beautiful Morning Leads to Magnificent Performances by Our Hawks!

What an amazing morning to be alive, and the Hawks showed off their hard work Saturday morning at Flat Sac! Seriously, it is getting hard to come up with superlatives for this team as they continue to improve, they continue to give all they have in races, and they continue to impress the heck out of the coaches!

So many great performances, from Pier finishing a strong second to Tegan improving almost 90 seconds over her time last year, all I can say is that every single Hawk impressed me this weekend with their heart and their grit. Great job everyone!

It is now time to get serious as we move into "Champion Season." While we have the Clarksburg 5k fun run as an option in two weeks, our next real cross country meet will be November 24th in Hayward, CA. This is the USATF Pacific Association Championships where kids will run in their two-year age groups. This is also where we will qualify for the Regional Championship Meet the following weekend in Fresno. Nearly all our athletes are on age-group teams and therefore are critical to our successful advancement. If you are NOT able to participate in the meet on the 24th, please let the coaches know ASAP so we can plan accordingly.

The Hawks have spent the season forging their swords in the crucible of hard work. Now we will start to "sharpen our blade" in the next few weeks so that we are sharp and fast for the championship races.

Due to Halloween occurring on Thursday, we are moving practice to Friday this week.  Here is the coming week's schedule:

Monday:  5:30pm at the Boathouse
10 min warm up, drills, strides
2 x 5 min tempo, 4 x 300m at Marshall Hills
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: 
3-4 mile easy run on your own

Thursday: rest and stretch

Friday: 5:30pm at the Boathouse
10 min warm up, drills, strides
Card run (2-6) at Marshall Hills
10 min cool down, hurdle drills

Saturday or Sunday: 
Long run - 3-6 miles, depending on fitness

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

Coach Eric