Drop by Coaches Corner for the latest on what people are up to, tips, group events and happenings in the local Multi-Sport community.

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August 2018

l  Congratulations to all of our athletes who raced in July - Team Results are posted on the Pauole Sport website.  We have many athletes racing this month at: Alpe’duez Long Course Triathlon, Black Diamond Sprint & Olympic, Ultraman Canada, Lake Tye Sprint & Olympic, Lake Meridian Triathlon.  Keep up the great work team and have fun out there!

l  The team events for August are:

  -  Wednesday, August 1st, 8th, 15th, 22nd & 29th at 6:00AM: Swim Workouts at Madison Park 

  -  Friday, August, 3rd, 10th, 17th, 24th, & 31st  at 6:00AM: Open water swims at I-90

  -  Thursday, August 9th & 23rd at 6:00 PM: Track workouts at Green Lake Track

  -  Saturday, August 18th at 8:00AM: Bike/Run - Marymoor Park

Check out the Team Calendar for more details.


July 2018

l Please join us for our Annual 4th of July Team Swim on Wednesday, July 4th at Madison Beach at 8:00AM.  We will meet up at Madison Beach Starbucks following our swim.  Hope to see you there for a fun morning.

l We have 2 Team Races this month: Fat Salmon 3.2 Mile Swim on Saturday, July 14th and Ironman Canada & Ironman 70.3 Canada on Sunday, July 29th.  Look forward to seeing everyone out racing!

l Summer is in full swing with lots of racing, check out your teammates fantastic performances.

l The team events for July are:

  -  Wednesday, July 4th at 8:00AM: 4th of July Open Water Swim at Madison Park Beach

  -  Thursday, June 5th & 19th at 6:00 PM: Track workouts at Green Lake Track

  -  Friday, July 6th, 13th, 20th, & 27th at 5:45AM: Open water swims at I-90

  -  Wednesday, July 11th, 18th, 25th at 6:00AM: Swim Workouts at Madison Park 

  -  Saturday, July 21st at 8:00AM: Bike/Run - Marymoor Park

Check out the Team Calendar for more details.


June 2018

l Sports Injury & Performance Clinic with Dr. Kevin Rindal of INHEALTH on Tuesday, June 19th from 6-7pm.  It will be an informative and helpful clinic for everyone.  CLICK HERE for more details.

l  Ironman 70.3 Victoria is this Sunday, June 3rd.  We have 18 athletes racing and it will be great to see all of the Pauole Sport orange out racing hard and representing!  Look forward to our team dinner and cheering & supporting everyone.  We also have another team race later this month, Eastside Sprint Triathlon on Saturday, June 30th.  Hope you can join us!

l Join Coach Cathleen for 2 fun trail runs and BBQ at the Northwest Trail Runs: Ravenna Run the Ravine – Tuesday, June 12th and Sunshine Salutation (Redmond Watershed) – Tuesday, June 26th

l  Summer Open Water Swim Schedule: We will start our open water swims on Friday, June 8th at 6AM from the Day Street Park under the I-90 bridge on Lake Washington Blvd. Swims are held every Friday through September. There will be no support kayaker and all swimmers must be strong and confident in the water. Our Wednesday open water swim workouts from 6-7AM at Madison Beach will start on Wednesday, June 20th.  These open water swims will include a variety of steady, tempo and fast interval sets while improving your sighting and drafting skills.  All levels and abilities of swimmers welcome to this swim!

l The team events for June are:

-  Sunday, June 3rd - Team Race - Ironman 70.3 Victoria     

-  Mondays & Wednesdays: Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am (last pool swim is June 13th)

-  Thursday, June 7th & 21st at 6:00PM: Track workouts at Green Lake Track    

-  Friday, June 8th, 15th, 22nd, & 29th at 6AM: Open Water Swims – Lake Washington    

-  Sunday, June 10th, 17th, & 24th at 8:30AM  - Computrainer workout at Cycle U

-  Tuesday, June 12th & 26th at 6:30PM: Team Trail Race – Ravenna Run & Redmond Watershed Run     

-  Tuesday, June 19th 6:00PM: Sports Injury & Performance Clinic at INHEALTH     

-  Wednesday June 20th & 27th at 6AM: Swim Workouts at Madison Park     

-  Saturday, June 30th - Team Race – Eastside Sprint Triathlon     

   Check out the Team Calendar for more details.


May 2018

l Join Coach Cathleen for a fun trail run and BBQ at the Northwest Trail Runs: Woodland Park Zoom – Tuesday, May 8th

l Our next big Pauole Sport team race is Ironman 70.3 Victoria on Sunday, June 3rd.  We have many athletes racing and it will be great to have a big team representation.  A team dinner is planned for the night before the race and more details will be sent out to the athletes. 

l Few more spots available for our Open Water Swim Clinic on Saturday, May 19th at 7:30am at Madison Park Beach.  This clinic will help improve your open water swimming skills and become a more confident swimmer.  Clinic is $85 – please contact Kainoa to reserve your spot.    Private open water swim lessons will be available May-September at Beaver Lake and Madison Park.

l Congratulations to all of our athletes that have raced this spring.  Check out your teammates strong performances!

l The team events for May are:

    -  Mondays & Wednesdays: Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am

    -  Tuesday, May 8th at 6:30PM: Team Trail Race – Woodland Park Zoom

    -  Thursday, May 10th & 24th at 6:00PM: Track workouts at Green Lake Track

    -  Saturday, May 19th at 7:30AM: Swim Clinic – Madison Park

    -  Sunday, May 6th, 13th, 20th, & 27th at 8:30AM  - Computrainer workout at Cycle U

    -  Monday, May 28th (Memorial Day) at 8:30AM: Team Swim & Run – Beaver Lake

   Check out the Team Calendar for more details.


April 2018

l  NEW Pauole Sport white hats and orange visors are here!   They will be available at our masters swim workouts to check out and purchase.  Need some new Pauole Sport gear…tri tops, shorts, jackets, vests, trucker hats, etc… for the 2018 season?  Please check with Kainoa on available sizes.

l  Register for our Open Water Swim Clinic on Saturday, May 19th at 7:30am at Madison Park Beach.  This clinic will help improve your open water swimming skills and become a more confident swimmer.  Clinic is $85 – please contact Kainoa to reserve your spot.    Private open water swim lessons will be available May-September at Beaver Lake and Madison Park.

l Good luck to our athletes racing this month at: Ironman 70.3 Oceanside, Tenacious 10 Mile & 10K, Magnuson Half Marathon and the Boston Marathon!

l  The team workouts for April are:

    -    Mondays & Wednesdays:  Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am

    Thursday, April 5th & 19th at 6PM: Track workouts at Green Lake Track

    -  Saturday, April 21st - Team Race: Tenacious 10 miles & 10K

    -  Saturday, April 28th at 8:00AM: Team Run – Redmond Watershed    

    -  Sunday, April 1st, 8th, 15th, 22nd, & 29th at 8:30AM  - Computrainer workout at Cycle U

    Check out the Team Calendar for more details.


March 2018

l Good luck to our athletes racing this month at: Lake Sammamish Half Marathon, Hot Chocolate 5 & 15K, Icebreaker TT, Tour de Dung Bike Series, & Ironman 70.3 Puerto Rico!

The team workouts for March are:

    -  Mondays & Wednesdays:  Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am  

    -  Thursday, March 1st, 15st, & 29th at 6:00PM: Track workouts at Green Lake Track

    -  Saturday, March 10th - Team Race: Lake Sammamish Half Marathon

    -  Sunday, March 4th, 11th, 18th, & 25th at 8:30AM -10:00AM: Computrainer workout at Cycle U

    -  Sunday, March 24th at 8:00 AM: Team Run at Gas Works Park

   Check out the Team Calendar for more details.


February 2018

l  Pauole Sport Team Races for 2018 (updated)

     ·  Lake Sammamish Half Marathon – Saturday, March 10th

     ·  The Tenacious 10 Mile & 10K – Saturday, April 22nd

     ·  Northwest Trail Runs – Woodland Park Zoom – Tuesday, May 8th

     ·  Ironman 70.3 Victoria - Sunday, June 3rd

     ·  Northwest Trail Run: Sunshine Salutation (Redmond Watershed) – Tues., June 26th

     ·  Eastside Triathlon -Saturday, June 30th

     ·  Fat Salmon Swim – Saturday, July 14th    

     ·  Ironman & Ironman 70.3 Canada – Sunday, July 29th

     ·  Seattle Marathon & Half Marathon – Sunday, November 25th

l Track workouts at Green Lake track are back in full swing!  Coach Cathleen will be leading our athletes with fun and challenging workouts. These workouts are open to all levels of runners.   

l The team workouts for February are:

   -     Mondays & Wednesdays:  Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am (No workouts February 5th, 7th, 12th, 14th & 19th)

   -     Thursday, February 1st & 15th at 6:00PM: Track workouts at Green Lake Track

   -   Sunday, February 18th & 25th at 8:30AM: Computrainer workout at Cycle U 

   Check out the Team Calendar for more details.


January 2018 - Happy New Year!

l  Wishing you a happy & healthy New Year full of fun & exciting new adventures, races, and goals!  Please join us at one of our many team races we have planned in 2018.  Would love to get as many Pauole Sport teammates together to race and continue to show our strong team presence.  

l Pauole Sport team races for 2018

     ·  Lake Sammamish Half Marathon – Saturday, March 10th

     ·  The Tenacious 10 Mile & 10K – Saturday, April 22nd

     ·  Northwest Trail Runs – Woodland Park Zoom – Tuesday, May 8th

     ·  Ironman 70.3 Victoria - Sunday, June 3rd

     ·  Northwest Trail Run: Sunshine Salutation (Redmond Watershed) – Tues., June 26th

     ·  Eastside Triathlon -Saturday, June 30th

     ·  Fat Salmon Swim – Saturday, July 14th    

     ·  Ironman & Ironman 70.3 Canada – Sunday, July 29th

     ·  Seattle Marathon & Half Marathon – Sunday, November 25th

l  The team workouts for January are:

      Mondays & Wednesdays: Masters Swim Workouts at Medgar Evers Pool at 5:30-6:45am (No workout on MLK Day)

      -  Sunday, January 7th, 14th, 21st, & 28th at 8:30AM: Computrainer workout at Cycle U 

      Saturday, January 20th at 8:30AM: Team Run – Redmond Watershed

   Check out the Team Calendar for more details.