EDITORS NOTE: I apologize this is a little late, I wrote it on Sunday but forgot to upload it to the website. It was not for lack of enthusiasm! It is true, this year our Hawks as a whole were smoking fast on the track. However, the Hawks that ran this past weekend were really hot – I mean like over 100 degrees approaching 110 hot! However, the heat didn’t deter these strong-willed runners from pushing themselves in their races at the Association Championships!
First, we had some stalwart fighters competing in the 3000m on Saturday morning. Josie, Evan, and Foster only had to deal with 85-90 degree heat, but for more than ten minutes on that baking track was a true challenge. Josie ran a PR despite the heat, and both Evan and Foster ran with great heart. Other stalwart Hawks waited until Saturday afternoon to run the 800m. Mia started us off in 102 degree heat (probably more like 107 on the track) and ran a negative split 3:05! She was followed by Maddi and Gyan, who sweated it out throughout their races. Pier finished third overall and the temp crept up to 103 degrees by his race! But the race of the day was definitely run by Luke. In 104 degree heat (more like 110 on the track) , Luke was able to run his best time ever, PRing by 4 seconds and battling all the way to the finish line! If you weren’t there, you don’t understand how HOT it was on that track this weekend, but our kids just crushed it! On Sunday, though the 1500s were the second event on the day, it was after the 200m trials and so they didn’t get started until after 11am. It was pretty hot, almost 100 degrees, but our Hawks still ran awesome! Mia qualified for Regionals, where she will represent the Hawks. Josie and Maddi had good races and Evan fought through the heat all the way to the finish. A coach can't ask for more from his or her athletes and we were so proud of them. Overall, what a weekend! The coaches are going to miss our Hawks, but we can’t wait for cross country to get going! Our plan at this point is to start practice on Monday August 19th. We hope to see you all then, but also be sure and get those runs in over the summer to maintain your fitness so we can hit the ground running this fall! And as always, please let us know if you have any questions. Thanks!
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This Saturday the weather was beautiful, the skies were blue, and the Hawks competed with heart at the Golden West Invitational. There were personal bests earned by nearly all our athletes again, representing all the hard work from the season and demonstrating the success of our team!
First up, we had two amazing performances in the 3200m as Foster and Natalie competed in youth/high school mixed races. Not at all intimidated, Foster ran a 15 second PR and Natalie ran an incredible race with an equivalence of 40 seconds better than her personal best! What was most impressive about Natalie’s race was the way she competed with the girls, really locking in and running the second mile faster than her first! Also early on, our javelin throwers definitely demonstrated their skills as they dominated in every age group. Sonia and Cal both finished second with impressive top throws, while Gyan came in third and Jai finished fourth in their respective age groups! In the 800m, nearly every Hawk ran a personal best! The biggest improvements came for Isaac (9 seconds), Mackenna (8 seconds), and Harper (8 seconds). Both Pier and Elias won their age groups convincingly with PR performances as well. In the 1500m, several Hawks set their best times, including Adeleine, Mackenna, Luke, Isaac, David, and Jack. In particular, Isaac improved his PR by 35 seconds over his previous equivalent best time! Another incredible performance to share is Adeleine’s race. Because she is in the 15-16 age group (despite being in 8th grade) she had to run in the high school girl’s mile event. She didn’t give those older girls an inch, taking the lead in the first lap and fighting with the leaders the entire race while managing to run her best equivalent time by nearly 10 seconds! One final shout out, to Super Sonia for not only improving her 800m best by 6 seconds, as well as her javelin throw by 2.5m, but for medaling in all three of her events this weekend (800m, 1500m, and javelin)! Way to go Sonia! This coming weekend, June 8-9, is the NorCal Youth Championships being held in Pleasant Hill (East Bay). RSVPs are due to the Team App by Monday, please let me know ASAP if your Hawk(s) want to compete. We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 800m of 50m ins/outs 4x300m, 100m walk recovery 4x60m fly in sprints 10 min cool down, strength Tuesday: rest and stretch Wednesday: Throwing practice CANCELLED Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Fartlek Run 10 min cool down, strength Friday: rest and stretch Saturday and Sunday: NorCal Youth Championships Diablo Valley College, Pleasant Hill If not competing both days: 4-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric The Hawks traveled to Modesto for the Tom Moore Invitational this weekend and were greeted with amazing weather and even more amazing performances!
I want to bring a few amazing performances to everyone’s attention though. First, in our nascent throwing arena, Cal had an amazing weekend! With a huge 11 foot PR in the Javelin (from 57 feet to 68 feet) Cal took 4th overall in his age group against elite competition! Our other throwers also did their best on the infield. In addition, our 11-12 girls literally flew around the track this weekend! Josie had a strong 3k on Saturday, running her way to an 8th place time in her age group in the region. Then, in the 1500m in Sunday, our girls went flying, running out of their heads! Sonia ran 5:27, 17 seconds faster than her equivalent time from her earlier 1600m time! Harper ran 5:40, also 17 seconds faster than her equivalent time; Maddi ran 5:49, 25 seconds faster than her best equivalent time! These girls are on fire! Can’t wait to see how fast these girls can run this season (and can’t wait to see this team next cross country season!!!). This coming weekend (June 1st) we have the Golden West Invite in Rancho Cordova. Registration is closed, this is who I have registered: Adeleine, Natalie, Mackenna, Elias, Foster, Luke, Isaac, Sonia, Josie, Maddi, Harper, Kate, Pier, David, Jack, Cal, Gyan, Hadley, Cam, Max, Jai, Mac, and Matix. The weekend after that, June 8-9, is the NorCal Youth Championships being held in Pleasanton (East Bay). RSVPs are due to the Team App by Monday, June 4th! We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 4x400m, 400m jog recovery 4x60m fly in sprints 10 min cool down, strength I know, this Monday is Memorial Day – if you can’t make it to practice, this is the alternative workout to do on your own: Warm up, drills, strides Fartlek 4x1:30 fast, 3:00 easy 4x15 second sprints Cool down Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Lake loop tempo x 2 3-4 x 200 per loop 10 min cool down, strength Friday: rest and stretch Saturday: Golden West Invite Cordova High School Sunday: 4-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric Another amazing weekend for the Hawks! While most of the Hawks competed in the "PR Invitational" In Rancho, a few runners went to Oakland for the 3M Invite. PRs were run at both meets!
In Oakland, Pier and Foster ran great 3ks, PRing in both. I have to mention that Elias also ran PRs in the 1500 and 3k (breaking the Pacific Association record for 13-14 boys)! In Rancho Cordova, there were a bunch of amazing performances! Just as a few examples, Tyler ran big races in both the 1600 and 800, improving 10 seconds in both. Maddi ran two PRs as well, improving 28 seconds in the 1600! And Kate is really finding her stride in the 800, running 2:53 and approaching the team record for her age group! This is what happens when athletes put the work in! Improving every meet isn't guaranteed - circumstances can arise that trip us up at some points - but our overall trajectory is up when we do the work and open ourselves up to opportunity. I can't tell you how much we coaches love to see every one of you guys reach your potential! This weekend (Memorial Day weekend) we have a two-day meet in Modesto. The registration deadline is Tuesday, please RSVP as soon as possible. THe following weekend (June 1-2) we have the Golden West Invite in Rancho Cordova. Unfortunately the registration deadline is early, this coming Saturday the 25th, so PLEASE RSVP ASAP. We are approaching the end of track season. Just a few more weeks, so let's give it all we have and see how high we can fly! This week's schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 2x600m, 3x300m, 2x150m 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills 3-person 200m relays 3 sets of 3 10 min cool down, strength Friday: rest and stretch Saturday and Sunday: Tom Moore Invite Modesto, CA If you are not racing both days, please get a long run in on the off day. If you have any questions, contact us any time! Run with Heart, Coach Eric What an amazing weekend! The Hawks showed up in force in Chico on Saturday, facing the bright blue skies and hot afternoon sun. There were several PRs earned, and most everyone else ran close to their best times despite the heat. Of particular, Mackenna and Dylan both ran their fastest times in both the 1600m AND the 800m! In addition, Foster, Sonia, and David all braved the hot conditions to run their first 3200m races.
One last note, almost all of our Hawks ran their hearts out for each other in the 4x400m relays! I think this demonstrates not only the speed our runners are developing through the track season, but also the connection they've made with each other. Relay races are great for growing bonds and encouraging athletes to push their limits! Moving forward, we have a number of upcoming meets. Next week, we have the option to compete in the USATF 3M Meet in Oakland or the USATF PR Invitational in Rancho on Sunday. Please check out the pages on the team app and RSVP by this Tuesday. The following weekend (Memorial Day Weekend) is the Tom Moore Meet in Modesto. It is a well-run, fast meet that gives all of our Hawks the chance to compete at the highest levels prior to the Association Championship Meets in June. Elias has competed at this meet for many years and we have always had a great time! If you don't want to travel all weekend, you might want to drive down just for one of the two days and compete in the events of that day. Check out the team app events page for schedule and more info. The first weekend in June (June 1st) will be the Golden West Invitational in Rancho Cordova. This meet can be fun, but tends to last all day. The 3200m will be early Saturday, with the 800m sometime around 11am (estimated). Depending on how the day goes, the 1500m may be closer to 5pm. Please see the team app for more details. As always, please RSVP as soon as possible (either yes or no) so that the coaches can plan accordingly. For this week's practices, please see the schedule below. Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills Ladder workout 100, 200, 300, 400, 400, 300, 200, 100 w/100 walk recovery after 1's, 2's, 3's, 2 min after 400, cool down 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Poker Run, Cards 2-6 4 x hill sprints 10 min cool down, strength Friday: rest and stretch Saturday: 3M Invitational (optional) Laney College, Oakland Arrive by 8:30am for 3k Sunday: 3M in Oakland or PR Invite in Rancho Cordova See Team App for Details If you have any questions, contact us any time! Run with Heart, Coach Eric Hawks! I know this weekend wasn't what some of us had hoped. The weather impacted the potential for awesome performances at the Chico meet, However, we have another chance! This coming weekend we will again be traveling to Chico and I expect to see us rise from the ashes and soar once more! That is resilience: the capacity to recover quickly from difficulties.
If you haven't RSVP'd yet, please do so on the Team App. This week we will continue to improve our speed! Here's the schedule: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 3 x "Broken 800s" (500m fast, 100m float, 200m finishing speed) 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills Lake Loop Fartlek 6 x 60 seconds hard, 60 seconds jog 10 min cool down, strength Friday: rest and stretch Saturday: Chico Strider Fast Five Meet #2 Pleasant Valley High School, Chico Arrive by 10am Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric This coming weekend the Hawks are taking their first trip of two to Chico for the Fast Five Meets. If you haven't RSVPd on the team app please do so soon.
I also added a new meet in June on the weekend of the 8-9th in Pleasant Hill, please see the schedule on the website. I will add it to the Team App Events when I have more information. As for practice this week, we are meeting at McClatchy Track on Monday as usual, Bridgeway Island on Wednesday, and the Boathouse on Thursday. Here’s the schedule: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides Ladder Intervals 200, 400, 600, 600, 400, 200 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides Rock/Paper/Scissors Tempo 4-5 hill sprints 10 min cool down, strength Friday: rest and stretch Saturday: Chico Strider Fast Five Meet Pleasant Valley High School, Chico Arrive by 10am Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric Every season, I am more impressed by the dedication, the strength, the fortitude, and the fight in our Hawks. On Friday, at the Glenn Rogers Distance Carnival, so many Hawks ran amazing races that I was truly awestruck. We had 27 runners at the meet, and collectively saw 34 PRS!! Way too many to list here, but some highlights include:
Maddi 1600=7:07 (44 second PR!) Isaac 800=3:15 (24 second PR!) Gyan 800=3:27 (18 second PR!) Hadley 1600=6:31 (29 sec PR!), 800=3:03 (15 sec PR!) Jack 1600=6:40 (12 second PR!) Mia 1600=6:33 (12 second PR from last week!) So many great performances, I am so proud of you all! This is what happens when runners do the work, believe in themselves, and get after it in their races. This coming weekend we don’t have a meet, but the two following weekends we are running in Chico. These meets are super fun, laid back, and relatively short (for track meets). There are only a few events, the 100m, 400m, 800m, 1600m, and 4x400m relay (mixed age groups). There might be a 3200m in either or both, just waiting to see the interest. I will need to receive your RSVP by next Thursday, May 3rd. Your Hawk can run at either or both, just let us know! As for practice this week, we are meeting at McClatchy Track on Monday as usual, Bridgeway Island on Wednesday, and the Boathouse on Thursday. Here’s the schedule: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 800m ins/outs – 50m intervals 4 x 300on/100m walk 2 x 150m fast/250m jog 10 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides Fartlek: 8 x 30 secs fast, 60 secs steady 10 min cool down, strength Friday: rest and stretch Saturday or Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric Great work, Hawks, on that team time trial today! I saw a lot of effort, a lot of focus, and am so proud of you all! I know a lot of you ran your Personal Records (PRs) today, which is amazing! Either way, this is a great benchmark to compare our progress against when we get to the end of the season.
For those of you interested in your times here you go! Adeleine 2:35 Natalie 2:46 McKenna 3:00 Lily 2:57 Dylan 3:00 Foster 2:36 Luke 3:01 Isaac 3:23 Jai 3:13 Matix 3:52 Mac 3:32 Amelia 4:36 Sonia 2:49 Josie 3:06 Maddi 3:14 Kate 2:57 Harper 2:54 Stella 3:05 Pier 2:30 Evan 3:00 Jack 3:08 Cal 3:23 Tyler 3:09 Gyan 3:48 Mia 3:06 Luna 3:06 Hadley 3:05 Henry 2:56 Cam 3:37 Max 3:30 Great work team! The Delta Hawks ran amazing races this weekend at the Halden Invite in Davis. The rain ended just around 5pm, the air lightened up, the brisk evening ambience set up perfectly for distance racing. Nearly every Hawk ran a PR compared to last year, with some of the most impressive improvements as follows:
Harper – 64 seconds McKenna - 54 seconds Tyler - 53 seconds (equiv) Natalie – 31 seconds Sonia – 27 seconds It was an amazing night for our athletes! While the heavy rain Saturday morning forced us to cancel the time trial, we are planning to make it up at practice on Monday! Can’t wait to see what all our Hawks can do to begin the season. In order to give us all a benchmark to compare against later this year, we will all run a fast 800m on Monday. I hope to see everyone at the McClatchy track tomorrow! As for our meet on Friday, it looks like the schedule has shifted. For those who wish to run the 1600m, that is now scheduled as the first event of the meet, so those athletes need to arrive no later than 1:15pm. If that is too early, or if you don’t want to race the 1600 this week, the 800m is more likely to be around 4pm so those athletes only running the 800 need to arrive around 3pm. If you have any questions about the schedule, please contact the coaching team. For this week, our schedule is as follows: Monday: 5:30pm at McClatchy High School Track 10 min warm up, drills, strides 800m time trial 20-25 min cool down, strength Tuesday: rest and stretch Wednesday: 5:30pm at Bridgeway Island Park 30 minute warm-up and then throwing practice *or Easy 3-4 mile run on your own Thursday: 5:30pm at the Boathouse 10 min warm up, drills, strides 3 x (3x200 relays) 10 min cool down, strength Friday: Glenn Rogers Distance Carnival 1:!5pm for 1600m, 3pm for 800m Sheldon High School, Elk Grove Saturday or Sunday: 3-8 mile long run If you have any questions, contact us any time! Run with Heart, Coach Eric |
AuthorDelta Hawks Coaches Archives
June 2024
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