Coach Alex Wilson

Cannot say enough about these girls and how they stepped up in the biggest moment! 4 of these girls had never competed at the regional XC meet (freshmen and juniors), and 3 of those had really never run XC before! Just a special, special group!

🚨 UNSIGNED SENIOR 🚨 Jentri Evans hit the last hurdle in the 300H and still took .29 off her SCHOOL RECORD at home! Won by 5 seconds! 🏆 💥 Also ran her first ever open 100 in 12.45!! 💥 Only girl sub 13 in the meet! PRs: 100: 12.45 200: 26.8 100H: 16.25 300H: 47.38 PV: 10-0

Cooper Flagg BLOCKS Kawhi Leonard 😎

🚨 NEW SCHOOL RECORD 🚨 UNSIGNED SENIOR! Jentri decided the best way to break in the new uniforms was the break her own school record! This is Jentri’s 4th time to take down the 300H record in her career! Congrats J on the SCHOOL RECORD and another WIN!

Link to full results: trackmateonline.com/cgi-bin/tmr.cg…

3 🥇 for UNSIGNED SR. Jentri Evans in the 100h, 4x1, and 200 (PR)! Her PRs: 16.1 100H 26.8 200 47.74 300H 10-0 PV Top 5 in her graduating class too! Don’t miss out colleges!

Results from our HS meet at Union Grove last night! (Link in thread) Couple of notable ones: 2 🥇 for Fr. Kayla Williams in Shot Put / Discus in her first varsity meet! 2 🥇 for So. Aftyn Serrano in the 800 / 1600 just 6 days after the end of basketball season! Both PRs too!

‘Twas the night before the first track meet and all through the house not a creature was sleeping if we’re talking about me. 😂 Excited to see these kids compete tomorrow at Sabine! #LevelUp #coachlife

Listen to World champion Josh Kerr: “I don’t do crazy workouts or crazy mileage. I just don’t miss days. Consistency is my biggest weapon. I’ll break any athlete down with how consistent I’m going to be training wise and just getting the work done.”

@CoachJTAyers @SimpliFaster @AltamontXCTF

Freelap users! Any idea what happened? Fly 100s in lane 2 gave good times, fly 60s in lane 6 gave good times, but fly 80s in lane 4 were giving times like 2:51:40?! Kids do a good job of not getting close to timing cones until they’re going. T1 and T2 are my Freelap cones

How to run PR’s in April and May without training in December and January… ⬇️ . . . . (Just a little further ⬇️…) . . . . You can’t. The end.

@Tyry202 We did this today! 20 yards on the turf instead of in a gym. Then lined up to race 40m, last 10 Freelap timed on the track. Far and away our fastest day of the year so far!

Before we ever touch a max sprint, we run the system through six shapes back to back, Jack. No rest. 7-8 RPE. This is after our extensive hop and mobility. Purpose: elevate the heart, tune the mechanics, and get the body solving angles. Until next time, doggies.

Sports Nutrition for XC/Track and Field Athletes: -Eat 25-30g of protein and 50g of carbs within 30-min of waking + H20 to start your day off STRONG and to fuel the day's training! -Fuel up with some carbs and protein every few hours to maintain blood sugar that helps fight fatigue and dips in energy levels. -Always pack snacks and never leave home without your water bottle! -Aim for 100 oz of fluid daily + minerals as needed before, during, and after training. -A fruit and veggie should be on your plate at each meal. Antioxidants help with muscle soreness, recovery, fight off risk of injury, and protect your immune system! -Grab protein and carbs within 30-min of training to help replenish depleted glycogen stores, improve recovery and training adaptations while minimizing muscle protein breakdown. -Avoid high fat, fried and overly processed foods high in kcal but low in nutrients that lead to unstable blood sugar levels as well as evening cravings that can lead to binges and poor sleep! -Aim for 8-9 hours of sleep/night. Put your phone down and do some meditation and visualization before bed. Social media is not more important than your rest and recovery! Especially as a college competitor! More here:nutritionwithwendi.com/membership/

Happy Thanksgiving! Turkey trot with family and a bunch of Hawkins XC kiddos!

Really good comment from Chris Derrick on the @ESPNU broadcast regarding XC racing, "The race isn't easier at the front, but it's simpler." Racing in the pack is super tough as a few seconds slower/faster makes a huge difference in team points.

👇🏽 Parents & Athletes — let's clear this up! Once upon a time, an "offer" meant a scholarship— real financial aid, and they only offered you if they truly wanted you. Now the word offer gets used for 3 things: 1️⃣ Scholarship Offer - money attached. 2️⃣ Preferred Walk-On (PWO) - roster spot. 3️⃣ Non-Committable Offer - They usually don’t tell you it’s non-committable: but basically a school likes you, but you can't commit yet / or sometimes not at all. 💡 Always ask: "Is this offer committable, scholarship, or walk-on?" Knowing the difference can save you from a lot of confusion later. Trust me! 🙏🏽

Every day that Nico Harrison is still employed is an absolute travesty to the Mavs, the NBA, professional sports and humanity in general.

What a season! Walker joined this year, his senior year and ended up at the state meet! Couldn’t be more proud of this guy!

State Day for Walker! 2A Boys at 11:25 AM! Live results including 1M and 2M splits at the link: live.runfarusa.com/meets/58145/ev…