The Hawks Soar at FlatSac!

Another big meet - another spectacular performance by this Hawks team! Overall our girl's team finished second in the club division, only losing to the Buffalo Chips - a really impressive feat! Special shout out to Mia who finished as our fifth and final scoring runner as an 8 year old!

Individually, we had so many amazing performances I will struggle to capture them all, but I will try! First, let's compare times for those who ran the same meet last year. Every single Hawk improved their times (except Josie, who was sick), with some of the biggest improvements including Tyler (1:48), Maddi (1:11), Sonia (1:21), Michael (1:45), and Mackenna (1:13). Those are some massive improvements over 1 year!

A second way to look at our Hawks' improvements is to measure their quickening mile paces over the season. Putting aside the Cottonwood meet and its uber-challenging hills, it is helpful to look at how improved our athlete's mile pace has been over similar distances, and every Hawk has demonstrated improvement! Natalie, for example, was running around 7 minute pace at the beginning of the season and has held a 6:05/mile pace over the past two meets! David, Jack, Cal, Stella and Hadley have all improved their mile paces by 30 second or more this season, while new runners Max and Mac have improved by nearly 1 minute! This is the goal of our program, improved pace means we are improving all of our "Cs" - capacity, conditioning, and courage!

This week we go back to work, with our next meet several weeks away we can put some finishing touches on our conditioning and be ready to compete in our championship season! Here's our schedule for the week:

Monday - Intervals at Marshall Hills
(Meet at the Boathouse)

• 10min Warm Up & Cool Down
• Marshall Hills 4-8 x 500m Intervals - full rest between efforts

Tuesday - Rest & Stretch

Wednesday - On your own

• Try getting in an easy run - 3-4 miles

Thursday - Swamp Tempo
(Meet at the Boathouse)

• 10 min WU/CD
• 20-25 minutes tempo, swamp loop cruise, finger loop speed

Friday - Rest & Stretch

​Saturday or Sunday - LONG Easy Run

• Find a friend, Find some hills, enjoy the weekend.
• Newer/Younger runners: 3-4 miles
• Returners: 4 - 7 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