I'm a roadie!

Got my first road bike from my friend and fellow coach, Kyle. I got the bike a while ago but since it was in the middle of tri season, I never really got it fitted; until today!! Thanks to Julian at Tempo Cyclery who got me set up and ready to ride! Kyle was an ex-racer who raced across America and Europe so his fit was very aggressive and something I'm not ready for yet, but all is good and ready to go!! So here is my new Blue!!

Post Thanksgiving WO

Achilles still not 100% so hitting the pool again...time to burn those calories off.

2600 yard swim

100 warm up

100 kick

100 pull

4x50 (one arm drill)

4x150 (50 dolphin kick/50 pull/50 free)

4x150 (25 free + 25 free/25 breast + 25 free/25 breast/25 back)

8x100 (half pull w/ paddles)

100 warm down

30 minute spin + Core

Today's workout (Pre-Thanksgiving burning)

2600 yard swim
100 warm up swim
100 kick
100 pull
4x50 (one arm drill - 25 one arm/25 normal free)
2x25 FAST (30 seconds)
100 (Breast/Back/Free/Dolphin Kick)
4x25 FAST (30 seconds)
100
6x25 FAST (35 seconds)
100
8x25 FAST (35 seconds)
100
6x25 FAST (35 seconds)
100

4x25 FAST (30 seconds)
100
2x25 FAST (30 seconds)
100
4x100 Pull with paddles (1:45)
100 warm down

30 minute spin

Core:
10 crunches/10 bicycle(each leg) + 20/20 + 30/30
5 minute plank series
3x(20 around the worlds w/10 lb medicine ball + 15 each side crunches)
5 minute plank series

Just thought I would try this whole blog thing since Barney is awesome (HIMYM), I want to be awesome! I figured I could provide some good insight of my days as cross country/track coach at SHS. Plus this is a great way to put my thoughts down...good and bad. Hope I can help someone to get faster or something....go Sailors!

Just an update on how the XC finished up. The girl's team finished 7th place at regionals...only 17 points from qualifiying for states. This is the third year in a row the girl's went to regionals. Previous years, before my time as coach, they never went out of districts. We did  have a girl finish in the top 15 at regionals, therefore she moved on to states. Megan finished 5th at regionals with 19:44 over the 5k course. She ran awesome! She finished 37th at states with 19:57 which was over 30 seconds faster on the same course in October. Very proud of her and how she finished her high school XC career.

The boys took 2nd place at districts and regionals; therefore they moved on to states. Going into states the boys were ranked 13th in the state. They took 10th place at states in class 3A, which is phenomenal!! They kept on getting faster each race. Can't ask for more than that! Congratulations on a great season boys and girls!