Week 6 - Recovery, Hydrate & Fuel

​Another amazing week of Hawks practices and we capped it off with our first HAWK-chocolate Sunday Run!

We have come to the point it is time for a little recovery. That doesn't mean we are going to skip days, slow down or anything that the athletes may recognize. It is means a slight tweak in the types of workouts we will do and the distance they will run at practices. These adjustments will allow for the foundation they have built to convert to actual fitness improvement.

Some key things to keep in mind in the coming weeks:

• Although we have tried to get the kids to stop taking a water break every lap we need them hydrating well throughout the week. A good rule of thumb is half of their body weight in ounces of water per day. We will start seeing increases in heat. It won't be hot but the increases still require our bodies to acclimate. Most people don't recognize these increases and suffer from dehydration.
• Be sure athletes are dressing in layers that they can get out of. We still have some coming out in warmup pants. I'd love to see all athletes in shorts during the workout portion of our runs.
• Food: Athletics demands us to fuel our bodies. Primarily I am talking about foods rich in good fats (olive oil, avocado, coconut oil, etc.), good proteins (this builds and helps rebuild muscle after being worked out) and finally healthy carbs (fruits, vegetables, etc.). Try your best to avoid processed foods and sugars. These cause inflammation in the body that forces the body to work even harder to convert it into something it can use. Processed carbs are really not a fuel.

Week 6 - (Mar. 4 - 10)
Monday
- All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All Groups: warmup, drills, workout, cooldown, stretch and strength
- 500 meter repeats at the Swamp (Yellow = 6, White = 8, Black = 10)

Wednesday
-All Groups: Rest Day (other sports ok)

Thursday
- Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok)
- Black Group: Easy 3 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- 20 minutes of Hilly 400s at Tempo pace with jog recovery

Saturday
- All Groups: Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at The Boat House
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Yellow: 2-3 Combined Loops
- White: 4-5 Combined Loops
- Black: 5-6 Combined Loops 
- We are backing off a little bit on the long run day to continue to focus on running the whole time.