Diving Into November With Strong Hearts and Powerful Wings!

Here we go, Hawks, November is upon us and we are ready for what comes next! Our hearts have grown strong from our hard work, and our powerful wings can carry us further and faster than we knew was possible. Our hard work is paying off, and the coaches can't wait to see what you can do over the next month!

IMPORTANT: Remember to bring headlamps, it is going to be dark!!!

This coming weekend some Hawks will be running the 5k fun run in Clarksburg, testing their limits, while others are going to Rancho Cordova to run in age group races on a fun cross country course. If you are not doing either, this weekend needs to be dedicated to a good, long run. In two weeks we are traveling to Hayward to take the USATF Pacific Association by storm and flex our wings against youth from across the region. It is important that all of our Hawks make this meet (the Sunday before Thanksgiving) so that we can field full age-group teams. If you don't think you will be able to make it to this meet or Regionals the following week in Fresno, please let the coaches know ASAP so we can plan for your absence.

As I think I have mentioned to everyone at this point, I believe nearly every Hawk this season will qualify for USATF Junior Olympic Cross Country Nationals in Shelbyville, Indiana. That is only true if we get full attendance at Associations and Regionals so that we qualify as teams. That is why we want to know if any Hawks are not planning to race in our meets this month.

This week we are continuing to sharpen that sword - we are strong, now we want to get fast!

Here is the coming week's schedule:

Monday:  5:30pm at the Boathouse

10 min warm up, drills, strides

200s, tempo, 200s at Marshall Hills

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, strides

12-15 mins of Speed Play at the Swamp

10 min cool down, hurdle drills

Friday and Saturday: rest and stretch

Sunday: 

Clarksburg 5k Fun Run

or

Rancho Cordova Grand Prix Meet

or

Long run - 3-6 miles, depending on fitness

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

Coach Eric