Hawks are Ready for Flat Sac!

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