Coach’s Corner

Masters Swim Workouts – Great to see so many teammates excited to get back to the pool.  Due to Covid space is limited to only 3 per lane.  I hope we can increase this in the future to accommodate everyone.  In the meantime, sign-ups will go out Monday morning between 8-9am.  Please pay fee before Thursday to secure your spot as there are always many on our waitlist.  If your plans change and you can’t make it, please let me know ASAP so I can get someone else to take your spot. Thank you for being so patient with all of our new rules so we can keep everyone safe and swimming!

A few races are back….Congratulations to all of our athletes who raced last month – Check out our Team Results on the Pauole Sport Team website.

Team Workouts for November:
• Saturday, November 7th, 14th, & 21st  at 6:10-7:40AM: Masters Swim Workout at View  Ridge Pool
• Sunday, November 8th at 8:30AM: Trail Run at Cougar Mountain – Sky Country Trail Head

• Sunday, November 22nd at 8:30AM: Trail Run at Cougar Mountain – Sky Country Trail Head

Check out the Team Calendar for more details.

Masters Swim Workouts – Time to get back to the pool after a beautiful and extended summer of open water swimming.  We will start back with our Saturday swim workouts on October 17th from 6:15-7:45am at View Ridge Pool.  Due to Covid space will be limited and new procedures will need to be followed.  More details to come soon.

Team Open Water Swims at Madison Park at 6:15am will continue through Wednesday, October 14th.

Looking for a fun challenge this month to keep you motivated? Check out the Hawaii from Home Challenge – Over 7 days (October 5th-11th) complete 2.4 mile swim, 112 mile bike, and 26.2 mile run.  Do it all at once or break it up.

https://www.triathlete.com/collection/hawaii-from-home/

Team Workouts for October:
• Wednesday, October 7th & 14th at 6:15AM: Team Open Water Swim at  Madison Beach
• Friday, October 2nd & 9th at 6:15AM: Team Open Water Swim at Madison Beach
• Saturday, October 17th, 24th, & 31st at 6:15-7:45AM: Masters Swim Workout at View Ridge Pool

Check out the Team Calendar for more details.

Congratulations to all those that participated in our Pauole Sport Team Triathlon!  Lots of fun and friendly competition amongst teammates at our socially distanced event.  Thanks to all who raced and supported.

Our Team Open Water Swims will continue through September.  Starting Wednesday, September 2^nd we will push back our start time to 6:15AM.

The Team Workouts for September:
• Wednesday, September 2nd, 9th, 16th & 23^rd, & 30th at 6:15AM: Team Open Water Swim at  Madison Beach
• Friday, August 4th, 11th, 18th & 25th at 6:15AM: Team Open Water Swim at Madison Beach
• Saturday, September 19th at 8:00AM: Team Ride at Marymoor Park

Check out the Team Calendar for more details.

Congratulations to all those that participated in our Swim Challenge! Great to see so many teammates out swimming and meeting/exceeding their personal swim goals.  Well done everyone!

Team Triathlon on Saturday, August 8th at Madison Park at 6AM. The location and distance (now a sprint) has changed and race course will be provided on race day.  Enjoy a fun low key workout with your fellow teammates.

Private open water swim lessons are available August & September at Beaver Lake or Madison Park.  Please contact Kainoa.

The Team Workouts for August:
• Wednesday, August 5th, 12th, 19th & 26th at 6:00AM: Team Open Water Swim at  Madison Beach
• Friday, August 7th, 14th, 21st & 28th at 6:00AM: Team Open Water Swim at Madison Beach
• Saturday, August 8th at 6:00AM: Team Triathlon at Madison Beach
• Saturday, August15th at 8:00AM: Team Ride at Marymoor Park

Check out the Team Calendar for more details.

Please join us for our Annual 4th of July Team Swim on Saturday, July 4th at Madison Beach at 8:00AM. Hope to see you there for a fun morning swim!

Team Triathlon on Saturday, August 8th at Matthew’s Beach Park in Seattle. Come race and test your fitness with your fellow teammates in a fun Olympic Distance Triathlon. More details to follow soon…

Our Swim Challenge starts today, July 1st – July 31st. Choose one of these swim distance challenges:

* Half Marathon Swim Challenge: 13.1 miles
* Marathon Swim Challenge: 26.2 miles
* Ultra Distance Swim Challenge: 50K (31.25 miles)

The Team Workouts for July:
• Wednesday, July 1st, 8th, 15th, 22nd & 29th at 6:00AM: Team Open Water Swim at  Madison Beach
• Friday, July 3rd, 10th, 17th, 24th & 31st at 6:00AM: Team Open Water Swim at Madison Beach
• Saturday, July 4th at 8:00AM: 4th of July Team Swim at Madison Beach
• Saturday, July 18th at 8:00AM: Team Ride + Run at Marymoor Park

Check out the Team Calendar for more details.

Great job to so many of you for keeping up with your training and staying positive during this crazy and ever changing time. We are resilient and we will bounce back stronger than ever! With the lack of racing this summer, we will have some new and fun team challenges to test your fitness & endurance. One of our challenges that will start next month is our Marathon Swim Challenge (26.2 miles) and Ultra Marathon Swim Challenge (50K/31.25 miles) to be completed throughout the month of July. Look for more details and other events in the coming months.

The Ironman VR Championship Series starts this month (four races – one every weekend) and gives athletes an opportunity to test themselves amongst fellow age-group competitors to earn series points.  Check out VR Championship Series for more information.

Summer Open Water Swim Schedule: In June we will start our summer open water swims in Lake Washington on Wednesday’s and Friday’s from 6-7am. To keep things simple this year all team swims will be at Madison Park. Our first swim will be on Wednesday, June 17th. These open water swims will be long endurance swims and/or include a variety of steady, tempo and fast interval sets. Things may look a little different this year, but I know we can do a good job of social distancing at these swims. Many teammates have already started lake swimming, please check team Facebook if you are interested in joining.

The Team Workouts for June:

• Wednesday, June 17th & 24th at 6:00AM: Team Open Water Swim at Madison Beach
• Friday, June 19th & 26th at 6:00AM: Team Open Water Swim at Madison Beach

Check out the Team Calendar for more details.

Our first early season open water team swim will be on Saturday, May 30th at 8:00am at Beaver Lake. We will be following the social distance guidelines when we meet and swim. Several teammates have already hit the lakes and if you are interested in joining them please check our team Facebook page.

I understand with cancelled and postponed races many of you may be discouraged and frustrated. I encourage you to stay positive and keep up with your training and workouts. It’s important to continue to keep structure and routine for both your physical and mental health. A great way to test your fitness and get in an awesome and fun workout is to sign up for an Ironman Virtual Race/Challenge at: https://www.ironmanvirtualclub.com/. Ironman offers weekly events and challenges as you compete against local and national athletes.

Congratulations to all that completed and participated in our Burpee Challenge!

The Team Workouts for May:

• Saturday, May 30th at 8:00AM: Team Open Water Swim at Beaver Lake

Check out the Team Calendar for more details.

I hope you and your family are staying safe & healthy during this challenging time. I look forward to seeing you all out training and racing soon. In the meantime, continue to stay strong and support our community by following the Stay at Home, Stay Healthy order.

Please continue to keep up with your training and stay positive! Many races have been postponed till later this summer but it is still very important to keep up your fitness. In fact, this is a perfect opportunity to gain additional endurance, strength, & speed with the extra time most may have. In addition to training, take extra time to take care of yourself by eating healthy, drinking lots of water, sleeping more, taking time to relax and have fun, stretching, rolling, yoga, etc..

Join your fellow teammates starting today, April 1st for our Burpee Challenge! Complete 1,660 burpees in 30 days. Any variation of burpees are acceptable. Get your burpees in all at once or throughout the day. Sign up and track your progress on the link and/or post on our private Pauole Sport Team Facebook page. https://docs.google.com/spreadsheets/d/1_q9uBfLx2cZNfsa8EPJVmind107dVYUGpfIo2VKCc8E/edit#gid=1967768562

Coach Cathleen will post the track workouts for April on our Pauole Sport Team Facebook page.

Our first team race of 2020 is the Lake Sammamish Half Marathon on Saturday, March 7th. Come join your teammates for a fun local race that starts in Redmond and ends at the Lake Sammamish State Park. I will be near the finish to cheer you all on.

Team Triathlon & Cycling Kits – Deadline to order is Wednesday, March 4th at the Pauole Sport Team Store.

Team Workouts for March:
• Monday’s & Wednesday’s March 2nd, 4th, 9th, 11th, 16th, 18th, 23rd, 25th & 30th: Masters Swim at Medgar Evers at 5:30-6:45AM

• Thursday, March 12th & 26th: Track Workouts at Green Lake Track at 6:00PM
• Saturday, March 14th, 21st & 28th: Masters Swim Workout at View Ridge at 7:00-8:30AM (NO workout March 7th)
• Saturday, March 14th & 28th: Team Run – Burke Gilman (following team swim) at 8:45AM

Check out the Team Calendar for more details.

Team Triathlon & Cycling Kits! We will be placing an order for Pauole Sport Team triathlon and cycling kits later this month. There are several options to choose from: short sleeve and sleeveless tri tops, tri shorts, short sleeve tri suits, cycling jersey & bibs.  The design will be the same as last year’s triathlon gear.  I will be bringing in a fit kit so you can try on sizes or if you need help with sizing reach out to me. This will be our one and only order for triathlon and cycling team uniforms this year. More details to follow.

Team Race: Our first team race of 2020 is the Lake Sammamish Half Marathon on March 7th. Come join your teammates for a flat and fast local race that starts in Redmond and ends at the Lake Sammamish State Park.

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

The Team Workouts for February are:
• Monday’s & Wednesday’s, February 3rd, 5th, 10th, 12th, 19th, 24th, & 26th: Masters Swim at Medgar Evers Pool at 5:30-6:45AM (No workout on 17th – President’s Day)
• Saturday, February 1st, 8th, 15th, 22nd & 29th: Masters Swim Workout at View Ridge Pool at 7:00-8:30AM
• Saturday, February 8th & 22nd at 8:45AM: Team Run – Burke Gilman (following team swim at View Ridge Pool)

Check out the Team Calendar for more details.