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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April 2017

l  Need some new Pauole Sport gear…tri tops, shorts, jackets, vests, visors, trucker hats, etc… for the 2017 season? Please check with Kainoa on available sizes.

l  Sign up for our Open Water Swim Clinic on Saturday, June 10th at 8:00am at Madison Park Beach This clinic will help improve your open water swimming skills and become a more confident swimmer.  Private open water swim lessons will be available May-September at Beaver Lake and Madison Park -  Please contact Kainoa.

l  The team workouts for April are:

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

    -  Saturday, April 15th at 8:00AM: Team Ride – Marymoor Park

    -  Sunday, April 30th at 8:00AM: Team Run – Marymoor Park

    -  Thursday, April 6th & 20th at 6PM: Track workouts at Green Lake Track


Check out the
Team Calendar for more details.


March 2017

l    Pauole Sport teammates John Bergen & Derek Hill will be teaming up in the 2-man Race Across America.  RAAM covers over 3,000 miles, across 12 states, and ascending over 170,000 vertical feet.  These guys could use your support and are raising funds for Behind the Badge as well as to help with their expenses.  Check out their website www.teambergenhill.com  Please read more on their story and to follow their progress in the coming months.

l  Good luck to our athletes racing this weekend at Lake Sammamish Half Marathon, Ironman New Zealand, and Hot Chocolate 15K!

l The team workouts for March are:

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

     -  Saturday, March 4th: Lake Sammamish Half Marathon

     -  Sunday, March 19th at 8:30 AM: Team Run - Sammamish

     -  Thursday, March 2nd & 23rd at 6PM: Track workouts at Green Lake Track


Check out the
Team Calendar for more details.

February 2017

l 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.  It’s a great time to have Coach C look at your run form and provide you with feedback. 

l The team workouts for February are:

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

(No workouts February 13th, 15th, 20th and 22nd)

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

    -     Saturday, February 11th at 8:00AM:  Mountain Bike Ride at Duthie Park

    -     Saturday, February 25th at 8:30AM: Trail Run at Redmond Watershed


Check out the
Team Calendar for more details.


January 2017 - Happy New Year!

l  Wishing you a fantastic New Year full of fun & exciting new adventures, races, and goals!  Please join us at one of many team races we have planned in 2017.  Would love to get as many Pauole Sport athletes together to race and continue to show our strong team presence.  

l Pauole Sport team races for 2017

 

     ·  Lake Sammamish Half Marathon – Saturday, March 4th

     ·  Vancouver Marathon & Half Marathon – Sunday, May 7th   

     ·  Ironman 70.3 Victoria- Sunday, June 4th  

     ·  Ironman & Ironman 70.3 Canada – Sunday, July 30th

     ·  Seattle Marathon & Half Marathon – Sunday, November 26th

l  Zwift Demonstration Saturday, January 7th at 9:30AM.  Start off 2017 by trying something new while improving your cycling.  Zwift is a virtual world that allows you to ride with people/friends (also on their trainers) from all over the world and now you can join in specifically for Pauole Sport group rides!  To get set up, join us on Saturday at 9:30am at Coach K’s house.  Team Leader, Mike Levenson, will be helping everyone get set up.  Bring your bike w/cadence/speed sensor, trainer, and lap top.  Come early and join us for a run at 8:00am around the trails of Sammamish. 

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)

      -  Saturday, January 7th at 8:00AM: Team Run – Sammamish

      -  Saturday, January 7th at 9:30AM: Zwift Demo - Sammamish

      -  Saturday, January 21st at 8:30AM: Brick Workout – Sammamish


   Check out the
Team Calendar for more details.


December 2016

l   2016 has been a great year for Pauole Sport!  Congratulations to all of you on your outstanding accomplishments.  We wish you and your family a wonderful holiday season.  Thank you for your continued support and we look forward to another year together of racing and fun team training!

l  Looking forward to seeing everyone at the Pauole Sport end of the year TEAM PARTY on Saturday, December 10th at 5:00 p.m. at Kainoa and Chris’s house.  See the team calendar for details.

l  Preseason is the perfect time to get a baseline fitness assessment and dial in your heart rate and power zones. VO2 Max and Lactate Threshold Testing is beneficial for everyone from beginner to competitive athletes.  We also offer body fat testing using the highly accurate Bod Pod. We have access to the most comprehensive laboratory testing facility in Seattle.  

All Pauole Sport athletes receive 15% off on all testing services.  To book an appointment with Kainoa email: Kainoa@pauolesport.com

l  The team workouts for November are:

-  Saturday, December 10th at 5:00PM:  Team Party – Sammamish

-  Sunday, December 18th at 9:30AM:  12K’s of Christmas Run – Kirkland  

-  Wednesday, December 21st at 5:15AM:  12 Days of Christmas


Check out the
Team Calendar for more details.

November 2016

l   SAVE THE DATE: END OF THE YEAR TEAM PARTY will be held on Saturday, December 10th at 5PM.  More details to follow…

l  Good luck to all our athletes racing this month at: Ironman Florida, New York Marathon, Ironman Arizona, Seattle Half Marathon & Marathon!

l  The team workouts for November are:

-  Monday & Wednesdays at 5:30AM: Masters Swim Workouts - Medgar Evers Pool

-  Sunday, November 6th at 8:30AM: Team Run – Madison Park

-  Sunday, November 27th: Team Race - Seattle Marathon and Half Marathon


Check out the
Team Calendar for more details.