Coach’s Corner

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.

Wishing you all a Happy & Healthy New Year full of fun & exciting new adventures, races, and goals! We hope you can join us at one of our many team races we have planned in 2020. Looking forward to having as many Pauole Sport teammates together to race and continue to show our strong team presence.

Pauole Sport Team Races – 2020
• Lake Sammamish Half Marathon – Saturday, March 7th
• Ironman 70.3 Victoria – Sunday, May 31st
• Ironman 70.3 Coeur d’Alene – Sunday, June 28th
• Fat Salmon 3.4 Mile Swim – Saturday, July 11th
• Seafair Sprint Triathlon – TBA
• Ironman Canada – Sunday, August 30th

Masters Swim Workouts: Our week day swim workouts at the Medgar Evers Pool start on Monday, January 6th. Workouts will be held Monday’s and Wednesday’s from 5:30-6:45am. We will also resume our Saturday morning swims at View Ridge Pool from 7:00-8:30am on Saturday, January 11th. Look forward to seeing everyone back at the pool soon!

The team workouts for January are:
• Monday’s & Wednesday’s, January 6th,8th, 13th, 15th, 22nd, 27th, & 29th: Masters Swim at Medgar Evers Pool at 5:30-6:45AM (No workout on 20th – MLK Day)
• Saturday, January 11th, 18th & 25th: Masters Swim Workout at View Ridge Pool at 7:00-8:30AM
• Saturday, January 11th & 25th at 8:45AM: Team Run – Burke Gilman (following team swim at View Ridge Pool)

Check out the Team Calendar for more details.

Thank you for another amazing year! Huge congratulations to all on your hard work, dedication and outstanding accomplishments. We appreciate your continued support of Pauole Sport and look forward to another year together of fun team training & racing. Wishing you and your family a wonderful holiday season!

Masters Swim Workouts: I am excited that the Medgar Evers Pool is finally reopened. We will restart our week day swim workouts at the Medgar Evers Pool on Monday, January 6, 2020. Workouts will be held Mondays and Wednesdays from 5:30-6:45am. We will also continue our Saturday morning swims at View Ridge Pool. Lots of opportunity to join us at our swim workouts and look forward to helping you improve your swimming!

Congratulations to all of our athletes who raced last month – Check out our Team Results on the Pauole Sport Team website.

The team events for December are:

• Saturday, December 7th & 14th at 7:00-8:30AM: Masters Swim Workout at View Ridge Pool
• Saturday, December 7th & 14th at 8:45AM: Team Run – Burke Gilman Trail (following team swim)
• Saturday, December 21st at 6:45AM: 12 Days of Christmas Swim + Holiday treats

Check out the Team Calendar for more details.

Shout out to Kris Stolmeier who had a fantastic race at Ironman Louisville. She placed 2nd in her age-group and qualified for the Ironman World Championships in 2020. Congratulations Kris!

Good luck to all our athletes racing this month at: Aqua Bike National Championships, Ironman Arizona, Seattle Marathon & Half Marathon.

Congratulations to all of our athletes who raced this fall – Check out our Team Results on the Pauole Sport Team website.

The team events for November are:
• Saturday, November 2nd, 9th, 16th, & 23rd: Masters Swim Workout at View Ridge Pool at 7:00-8:30AM
• Thursday, November 7th & 21st at 6:00PM: Track workouts at Green Lake Track
• Saturday, November 9th & 23rd at 8:45AM: Team Run – Burke Gilman Trail (following team swim at View Ridge Pool)

Check out the Team Calendar for more details.

Masters Swim Program – Time to get back to the pool after a great summer of open water swimming.  We will start our swim workouts on Saturday, October 5^th from 7:00-8:30am at View Ridge Pool.  Sometime in November we will also start our workouts during the week at Medgar Evers Pool.  Hope to see everyone soon!

Congratulations to all of our athletes who raced this summer – Team Results are posted on the Pauole Sport Team website.

Good luck to all our athletes racing this month at: Twin Cities Marathon, Leavenworth Half Marathon, Ironman Louisville, Chicago Marathon, Dog Dash 5K, and Rivalry Half Marathon.

The team events for October are:

• Saturday, October 5th, 12th, 19th, & 26th Masters Swim Workout at View Ridge Pool at 7:00-8:30AM
• Thursday, October 10th & 24th at 6:00PM: Track workouts at Green Lake Track
• Saturday, October 26th at 8:45AM: Team Run – Burke Gilman Trail (following team swim at View Ridge Pool)

Check out the Team Calendar for more details.

Please join us for our end of the season Team BBQ on Saturday, September 28^th at 11am at Kainoa & Chris’s house.  Great time to celebrate and relax with your teammates!  There will be a team swim and run that morning at Beaver Lake.  You can head over to the party after the workout.  Hot tub available for post workout recovery and relaxing.

One of our team races for next year will be Ironman 70.3 Coeur d’Alene on Sunday, June 28th, 2020.  Get registered and join your teammates at this great summer race!

Check out our Team Race Reports for Seafair and Ironman Canada & Ironman Canada 70.3.

We have many athletes still racing this month at: Ironman 70.3 Santa Cruz, Labor Day Half Marathon, Ironman 70.3 World Championships, Lake Stevens Sprint & Olympic, Best of the West Collegiate Nationals, Ironman Wisconsin, Gran Fondo Whistler, Ironman Maryland, Boise Jack & Jill Marathon, Kukio Swim, Black Diamond Half Ironman & Sprint.  Keep up the great work team and have fun out there!

The team events for September are:

• Wednesday, September 4^th, 11^th, 21^st, 18^th, & 25^th  at 6:15AM: Team Open Water Swim at Madison Beach
• Thursday, September 12^th & 26^th  at 6:00PM: Track workouts at Green Lake Track
• LOCATION CHANGE: Friday, September 6^th, 13^th, 20^th, & 23^rd, at 6:15AM: Team Open Water Swim at ***Madison Beach***
• Saturday, September 28th at 8:45AM: Team Swim + Run at Beaver Lake
• Saturday, September 28^th  at 11:00AM: Team BBQ at Coach Kainoa’s

Check out the Team Calendar for more details

Congratulations to all of our athletes who raced in July – Team Results are posted on the Pauole Sport website.

Check out the Team Race Reports for Eastside Triathlon & Fat Salmon 3.2 Mile Swim.

We have many athletes racing this month at: Ironman Boulder 70.3, USAT Nationals, Lake Tye Sprint & Olympic, Lake Meridian Triathlon, Tacoma Narrows Half Marathon, Tunnel Marathon, Lake Union 10K, & Bonney Lake Sprint.  Keep up the great work team and have fun out there!

The team events for August are:

• Wednesday, August 7^th,14^th, 21^st, & 28^th  at 6:00AM: Team Open Water Swim at Madison Beach
• Thursday, August 1^st, 15^th, & 28^th  at 6:00PM: Track workouts at Green Lake Track
• Friday, August 2^nd, 9^th, 16^th, 23^rd, & 30^th at 6:00AM: Team Open Water Swim at I-90
• Saturday, August 31st at 8:00AM: Team Ride + Run at Marymoor Park
• Sunday, August 25^th: Park to Park Swim

Check out the Team Calendar for more details