Week 7 - Race Week

Can you believe its been 7 weeks? I can't, but one thing I do believe is our Hawks are improving and are ready to race this coming week at Shamrock'n. Parents you'll receive a separate message with details on Shamrock'n.

Week 7 - (Mar. 11 - 17)
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
- 4 x 600 at race pace, 2 minute recovery

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
- Easy 2 - 3 miles (4-6 strides)

Saturday
- SHAMROCK'N Kids Race and 5k
- Hawks parents: See separate message for details

Sunday
Hawks Practice at 3:00pm at The Boat House
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Yellow: 2 Combined Loops
- White: 3 Combined Loops
- Black: 5-6 Combined Loops 
- Yes, we do have practice the day after a race.