Great Start to the Season!

Alright Delta Hawks! Great work on our first week! We have a great set of returning kids, and another number of new athletes looking into our team.  We had some relatively fun and easy practices this past week, but now the work begins.

This week, we will be practicing for the first time at the location we call Lock Hills (here).  We meet at Stonegate Elementary at 5:30, run our warm up to the hills together, and then do our workout.

We will begin doing intervals this week. It is important to understand how these workouts build on each other. We start with shorter intervals and week-by-week make them longer, then we work back down and make them shorter and faster. In this way we first build our strength and then our speed. Trust in the system - do your best on each workout and see how they turn each of us into better runners.

All of our growth, however, is contingent on consistency.  To make all this work, we all have to do our best to get to every practice, and to do our long runs on the weekend. If we do this, we will become the best we can be - Believe it!

Here is this week's schedule:

Monday - Intervals at Lock Hills
(Meet at STONEGATE ELEMENTARY)

• 10min Warm Up & Cool Down
• Lock Hills 4-8 x 500m Intervals - 2min Rest

Tuesday - Rest & Stretch

Wednesday - On your own

• Those who have been running, easy run - 3-4 miles

Thursday - Marshall Hills Fartlek Run
(Meet at BRIDGEWAY LAKES BOATHOUSE)

• 10 min WU/CD
• 10-20 min - 2 on/1 off

Friday - Rest & Stretch

Saturday or Sunday - LONG Easy Run

• Find a friend, Find some hills, enjoy the weekend.
• New runners: 3 miles
• Returners: 4 -6 miles
• ALL: 6-10 Strides afterwards and Stretch.

REMEMBER: What you put into your training will dictate what you get out of your races. Train Hard, Win Easy!

Coach Eric