The Hawks had a fun, hard weekend! Some of our team ran in the fun Clarksburg 5k/10k on Sunday, putting their XC legs to the road race test. Carson led the way for the boys in the 5k, with Luke, and Mason not far behind. Special shout out to Isaac for leading the Hawks in the boys 12-and-under age group, followed by Callan, Cam, Luca, and Matix. Meanwhile, on the girl's side, Kate and Maddi went 1-2 in the girls 12-and-under age group!
To really flex our hard work this season, Henry and Sonia ran the 10k race at Clarksburg. With super strength, they both won their age groups! Other members of the team tried out their age-group distances in Rancho Cordova, competing in an USATF meet. From Katie in the 8-and-under 2k, through the valiant 3k runners of Hadley, Quincy, Mia, Max, Will, Josie, Tyler and Evan, to Michael's 4k fight, it was a warm and fun competition. While many of our Hawks were competing at a new distance for the first time, it was good for them all to get a feel for what we will be doing as we move into Championship Season beginning in 2 weeks. I have updated info on the Association Championship race on the team app, please check it out. For this week's schedule, see below: Monday: 5:30pm at the Boathouse 10 min warm up, drills, strides 5 x 1min on, 1 min off 5 x 30 secs on, 30 secs off at Marshall Hills 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides Cone progression fartlek 4 x 200m 10 min cool down, hurdle drills Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric
0 Comments
Here we go, Hawks, November is upon us and we are ready for what comes next! Our hearts have grown strong from our hard work, and our powerful wings can carry us further and faster than we knew was possible. Our hard work is paying off, and the coaches can't wait to see what you can do over the next month!
IMPORTANT: Remember to bring headlamps, it is going to be dark!!! This coming weekend some Hawks will be running the 5k fun run in Clarksburg, testing their limits, while others are going to Rancho Cordova to run in age group races on a fun cross country course. If you are not doing either, this weekend needs to be dedicated to a good, long run. In two weeks we are traveling to Hayward to take the USATF Pacific Association by storm and flex our wings against youth from across the region. It is important that all of our Hawks make this meet (the Sunday before Thanksgiving) so that we can field full age-group teams. If you don't think you will be able to make it to this meet or Regionals the following week in Fresno, please let the coaches know ASAP so we can plan for your absence. As I think I have mentioned to everyone at this point, I believe nearly every Hawk this season will qualify for USATF Junior Olympic Cross Country Nationals in Shelbyville, Indiana. That is only true if we get full attendance at Associations and Regionals so that we qualify as teams. That is why we want to know if any Hawks are not planning to race in our meets this month. This week we are continuing to sharpen that sword - we are strong, now we want to get fast! Here is the coming week's schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills, strides 200s, tempo, 200s at Marshall Hills 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 12-15 mins of Speed Play at the Swamp 10 min cool down, hurdle drills Friday and Saturday: rest and stretch Sunday: Clarksburg 5k Fun Run or Rancho Cordova Grand Prix Meet or Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric 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 Great work, Hawks! I see all your long runs in Strava, and hard work at practice over the week, and I know it is all going to pay off moving forward!
This coming Saturday, we get to compete in one of our favorite meets of the season - Flat Sac! This meet is a big one, a lot like Lagoon Valley where there are youth and high school races and lots of cars trying to park and leave throughout the morning. With that in mind, please be sure to allow plenty of time to park and get to the team tent by 8am for our warmup! Girls run first at 9am and the boy's race follows at 9:15. The course is pretty flat and pretty fast, so if everyone gets out to a good start, their should be some great times! Here is our schedule for the week: Monday: 5:30pm at the Boathouse 10 min warm up, drills 30-20-10 Fartlek, 12-15 mins Sprint Drills 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 3-person relays x 3 10 min cool down, hurdle drills Friday: rest and stretch Saturday: RACE DAY Flat Sac Gibson Ranch Arrive by 8am Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric The Hawks really brought it this past Friday at the second SRA meet of the season--the PR Palooza! This meet was a great opportunity for the runners to gauge their progress on the season, as they had raced the same course three weeks earlier. Our 6th grade and under boys team--led by Pier Griffith in first and David Rodriguez in fifth--took home the overall win, and improved from a second place finish three weeks earlier at the first SRA meet! Our 6th grade and under girls finished sixth out of 28 teams, even while missing several top runners. And our 7th-8th grade boys finished 10th out of 31 teams. We also had three runners finish in the top 10 in their races (and four if you count Harper). They did amazing!
On an individual level, the Hawks showed significant improvement nearly across the board, and this is despite the fairly horrid weather (i.e., record heat) we have had of late, which has made training difficult at times. Cameron and Cal both finished over a minute faster than they did at the first SRA meet! Isaac, who showed massive improvement in the first SRA meet, again showed great improvement, improving by over 40 seconds. David and Natalie both executed pretty flawless tactical races and fought hard to finish in the top 5. Hadley improved by over 50 seconds. Teddy improved by over 3 minutes! Pier won and broke the previous course record. We will talk about the race at practice and all the great performances! Our next meet is Flat Sac on October 26th. It's important that we stay consistent with getting our runs in these next several weeks leading into the championship races next month. Here is this week's schedule: Monday: 5:30pm at the Boathouse 10 min warm up, drills, strides 2-3 x (600, 300) at Marshall Hills 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides Ins/outs; 2 x 400, 2-4 x 200 on the lake loop 10 min cool down, hurdle drills Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Galen This week the Hawks once again race at the SRA XC meet held on Friday afternoon at American River College where we get to see if we can improve our time! Details are in the team app, but we'd love all athletes to arrive by 3:45 so we can warm up and be ready to go!
We are so sorry about this late season heat wave and how it is impacting our practices. We don't want to put anyone in jeopardy so when the temps get over 100 degrees we just have to make changes. This week looks like it will cool off but Monday is still looking hot so we are adjusting our meeting location and time: Monday's Practice (10/7) we are meeting at the Boathouse at 6pm instead of 5:30! Thursday we expect to go back to our 5:30 start time as the heat should dissipate by then. Here is our schedule for the week: Monday: 6pm at the Boathouse 10 min warm up, drills Light Fartlek Sprint Drills 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides Poker Run at Marshall Hills 10 min cool down, hurdle drills Friday: SRA Youth XC Meet #2 American River College Please arrive by 3:45 to warm up Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric The Hawks really showed up for the first SRA meet of the year, capturing 5 top-ten medals (6 if you include Harper!) and bringing home lots of team pride! The 6th and under girls finished 3rd (out of 33 teams), while the 6th and under boys finished 2nd (out of 40 teams)! Our team is amazing!
In particular, we had so many improvements that we can’t highlight them all. Almost everyone ran a faster pace than they’ve run all year, and everyone fought hard against the other teams! A couple of Hawks really impressed me this week. Isaac, though running this course for the first time, had an amazing race! His bast race pace last year was 8:48/mile – this week he ran under 7 minute pace! Another Hawk who impressed was Gyan. Despite fighting through a side ache, Gyan took more than 2:30 off his time from last year! This team is about every runner and how each of them are improving every day, every season, and it is great to see all of our Hawks succeed! Our next meet is the SRA XC Meet #2 on October 11th. We have a few weeks to do some serious work – so let’s get those runs in! Here is this week’s schedule: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Cone Fartlek at Lock Hills 4 x 300m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 6 x 1 on, 1 off fartlek 10 min cool down, hurdle drills Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric It was a crisp, cool morning, but the electricity of anticipation hummed as the Hawks arrived at Folsom High. Returning athletes knew the course they were facing, and also knew they were ready for the challenge. At the end of the day, no one disappointed – what a performance!
Every Hawk flew around that course on Saturday; it was amazing to watch how strong every single runner took those challenging hills, especially compared to the pained looks and sad eyes in the runners they passed! Nearly every Hawk improved on their times from this race last year, but seven(!) improved by more than a minute: Tegan 3:24 Max 3:00 Maddi 1:45 Sonia 1:27 Mia 1:24 Mason 1:23 Evan 1:02 We also had three(!) runners finish in the top 20 and earn medals in the largest field ever at Josh Ruff – congrats Pier, Natalie, and Sonia! This Friday, we have the first of two SRA races at American River College. The great thing about these races is that they are the same course so everyone gets to test their improvement over the season. We hope that everyone can make both meets! More info on the events page of the Team App. Here is the schedule for the week: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Fartlek at Lock Hills 2 x Hill, 4 min Tempo, 2 x Hill 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 15 min Tempo, rock/paper/scissors 10 min cool down, hurdle drills Friday: SRA Youth XC Meet #1 American River College Please arrive by 3:45 to warm up Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric Hey Team, hope you're handling the heat well, getting runs in when you can! We are sorry to have canceled practice last Thursday, but the heat was too much. This coming week is looking much more manageable.
Speaking of this week, Saturday is our next meet - Josh Ruff Invitational in Folsom! Many returners have run on the course at Willow Hill Reservoir, and hopefully most of you look forward to it! The first race is at 9 so we need you to arrive before 8am. We will warm up, race, and be done before 10am. Anyone interested, the Varsity high school races follow our races so we can stay and watch Elias, Adeleine, and Nora run. This week we do some fartlek at Lock Hills (REMEMBER TO MEET AT STONEGATE ELEMENTARY) and then some fun relays on Thursday when we meet at the Boathouse. We are hitting our stride, we expect all of our athletes to be able to run the warm up, the cool down, and give their best at practice. This is when the fun begins, we really start to feel the effects of our training and grow stronger! This week's schedule is as follows: Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills Fartlek at Lock Hills 4 x 2 on / 2 off 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 3-person 200m relays at the Swamp 10 min cool down, hurdle drills Friday: rest and stretch Saturday: Josh Ruff Memorial Invitational Willow Hill Reservoir, Folsom 9am, please arrive by 8am Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric As expected, our Hawks are already flying this season! At the Lagoon Valley Classic, against kids 8th grade and younger, we had two top-40 finishes (way to go Sonia and Pier!) and even more impressive - we finished as the third place team in both the boy's and girl's races! Only Miwok Middle beat us on the boy's side, but we beat 7 MIDDLE SCHOOL TEAMS with our 5 scoring boys in grades 5th, 8th, 6th, 5th, and 5th. In the girl's race, Miwok and Cal beat us but our scoring girls in grades 7th, 5th, 6th, 4th, and 5th beat 4 MIDDLE SCHOOLS. What amazing teams, and valiant efforts by every Hawk on the course yesterday!
This coming weekend we don't have any races, which means we can really begin training in earnest. For the rest of September, here is our schedule: Saturday, Sept 14, Josh Ruff Invite in Folsom Friday, Sept 20, SRA Youth Meet #1 at American River College Saturday, Sept 21, Fun Day and Camping at Jenkinson Lake If you have questions about any of those events, please reach out to any of the coaches. As for this week's schedule, see below. I recognize that I am a little late, I apologize. If you cannot make it to practice on Monday, please do a 12 minute fartlek with alternating 1 minute fast/1 minute easy. Monday: 5:30pm at Stonegate Elementary 10 min warm up, drills, strides Cone fartlek 4x300m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 3-4 mile easy run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Rock/Paper/Scissors 15 minute tempo at Marshall Hills 4 x hill sprints 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: Long run - 3-6 miles, depending on fitness As always, if you have any questions, please let us know! Coach Eric |
AuthorDelta Hawks Coaches Archives
June 2024
Category |