Week 2 - Getting in the Groove!

Welcome to week two of our 2022 XC season, practices are beginning to get more serious.  As we say over and over again, it is critical that our Hawks get their long runs in over the weekend in order to handle the increasingly challenging practices during the week.

We are also introducing a new location for practice – those of you who were with us in 2021 know what’s coming – its LOCKS HILLS!!!!  On Monday, we will not be meeting at the Boathouse, we will be meeting at Stonegate Elementary (2500 La Jolla St, West Sacramento, CA 95691) at 5:30 and then jogging over to the sandy hills at the corner of Locks Dr and S River Rd to do drills and run some intervals.  We will then jog back to Stonegate to stretch and do our strength routine.  Parents who don’t want to jog with us may want to drive and park on Locks Dr. 

We will meet at the Boathouse as usual on Thursday.

Later this week is going to be hot, and our athletes are going to be working hard, so please hydrate and bring water with them to practice.  Let us know if you have any questions about proper preparation for running.

This week's schedule is as follows:

Monday:  5:30pm at Locks Hills
MEET AT STONEGATE ELEMENTARY
10 min warm up, drills
4-8 x 500m intervals, good rest
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Only if you've been running
3-4 mile easy run on your own

Thursday: 5:30pm at the Boathouse
10 min warm up, drills
20-25 min fartlek, 2 min on/1 min easy
10 min cool down, strength

Friday: rest and stretch

Saturday or Sunday: 
Long run - try to find someone to run with
3-6 miles, depending on fitness

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

Coach Eric