Hawks Fly High at Regionals!

Another great performance by our Hawks at the Region 14 Cross Country Championships in Folsom! We had one individual champion (Elias finished the regular season undefeated), and one team championship (CONGRATS 9-10 girls!).  Our 13-14 boys ran tough but were edged out by Diablo Valley this week.  ​ In addition, we qualified 16 athletes for the USATF Junior Olympic Cross Country National Championships, with 13 runners planning to travel to Texas for the meet.  That is more Hawks at Nationals than ever before - it is amazing!

While everyone did great today, I want to just call out some impressive performances.  First, Annie ran a gutsy race, taking the lead early and pushing herself to a 39 second improvement over her time last week, making her way to her first National qualification!  Oliver had the biggest improvement on the boys side with a 26 second PR over last week while moving from 19th place at Associations to 11th overall at Regionals.  Hanah had a huge race, improving her time by 29 seconds over last week.  Finally, Josie had a whopper of a race, improving her time by 48 seconds!  Seeing times improve on the same course is the best part of being a coach, and our kids do it every week!

Special shout out to Maddi - the toughest Hawk of all.  Having been crushed by the flu all week, she still managed to show up for the race and finish strong in order to ensure her team could qualify for nationals.  That took courage and heart, and embodies what we want out of all our Hawks - sacrifice that lifts us all up as a team!

This week, we are beginning to wrap up the season.  Our swords have been hammered into shape and honed with a razor sharp edge.  Now we fine tune, and get ready to peak at Nationals.  Here's the schedule:

Monday:  5:30pm at the Boathouse
10 min warm up, drills
5x500m starts and finishes
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
20 min tempo, Rock/Paper/Scissors
4-5 Hill Repeats
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: On Your Own
Long Run - 5-7 miles

As always, if you have any questions, please let us know!

Coach Eric

---