Delta Hawks Really Rolling Now!

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