Ride in June

Here's more info about the Tour de Cure... the bike ride in June in Palo Alto.

To sign up, visit our Team Page and click on "Join Team" towards the bottom of the page.

Ride Date: June 12, 2011.

The Silicon Valley Tour de Cure features 4 routes of different lengths for riders of all skill levels. There's something for everyone from a leisurely short distance to a more challenging length. Either way, Tour de Cure is a ride, not a race, so take it at your own speed and enjoy the journey. The routes are safe and fully supported with route marshals, SAG vehicles, mechanical support, and rest stops stocked with hydration and a variety of snacks to keep you fueled. At the finish, you will be welcomed with cheering volunteers, great food and more.

Fundraising Minimum: $200

Early Bird Registration Fee: $15

Registration Fee after March 21, 2011 $25

Day of Event Registration Fee: $35

Routes: 25k, 50k 75k 120k

Dec 11th Summit Rock Half, 10k & 5K Trail Run!

Hello Everyone!

Deborah and Bill found this great trail run that is local and I have registered for the 10K. This would be a great intro for those that would like to try out a trail run and the link is attached should anyone else like to join me. Let me know if you register and maybe we can get a group together to do brunch/lunch after in Saratoga.

http://www.brazenracing.com/summitrock.html

Cheers!

Jonna

The Ocean H20 is warm!

The water temperatures in Santa Cruz have been abnormally high (as high as 58º). Is anyone interested in an ocean swim this weekend? Possibly Sunday?

Swim Schedule

We discussed swimming in the mornings instead of after work - anyone want to give it a try next week?

Team Meeting

Today's lunch meeting was great. I still love being a part of this team. It has a life and character that is energizing. I get the feeling that there isn't anything this team can't do.

go team!

Still here Lindsey! Swimming on Thursdays after work! Would love some company!!!

new mail distribution

Testing... our e-mail distribution system needed to change. Just testing the new one. Let me know if you're still out there!!!

See you next week at our team lunch! Wednesday, 11/10, noon, HR Conference Room (Loyola Hall).

Photos...

Ok all you paparazzi... let's see 'em. I've only seen the classic "Nick in Pink Swim Cap." I know that will be hard to beat... but let's see what other pics you took!

All I can contribute is this photo of Lovers Point the eve before the Triathlon.

How did your professional pictures come out from the course? Forget training for the swim, bike, and run... I need to train to take good pictures on the course! I look like I'm about to keel over in most of them. Ha!

Congratulations!

Way to go Team! Thank you to everyone who cheered us on. What a weekend. I am still on top of the world. And we raised over $10K so far! Woo hoo!!!!

Aquatic Park

Saturday was quite the adventure. Dee, Lindsey and I started off our day a swim in the ocean. The water was the rough (the worst I’ve been in at Aquatic Park). As always, Dee and Lindsay impressed me with their tenacity and spirit; it’s easy to be inspired around these two.

The morning was rounded out with brunch at The Buena Vista and yes, Blue Bottle Coffee. To Dee’s disappointment, there were no ducks.

Shopping Party at the Sports Basement!

Hello Team!

We have a shopping party at the Sports Basement in Sunnyvale scheduled for Sept. 8th, 6 PM to 8 PM. We will receive 20% off all purchases so, if you need any last minute items for the race or???, it will be a great time to buy. Please feel free to invite family and friends but let me know how many will be attending as I will need a headcount.

Cheers!

Jonna

Fund raising - GO!

Hi.

News reports lead us to believe that people are not donating to charity this year. Not true! Betsy, Lindsey and Dee have proved the reports wrong by actively asking their friends, colleagues and family for their support, and offering them the opportunity to make a difference. They have proved with absolute certainty that people are willing to give and make a difference if asked and given the opportunity.

This is a team of wonderful, caring people. We are nearing the starting blocks, or should I say sandy beach, of the Pacific Grove Triathlon. It's a mere 16 days away. You are stronger mentally and physically, and better prepared, than you were when we began training in June. Your confidence and strength show. Let's enter our final stretch with strong fund raising efforts, with the strength of the Mighty Broncos that we have become. All we ask is that you send one letter from your heart to your friends, family and colleagues; just one letter asking them to support you, the team, and LLS. I know that we are all overwhelmed and that fund raising takes too much time and is "too hard," but we can do this.

I am not asking you to do more than I will do. This week I will send my final letters to my contacts who have not yet contributed, and ask for their help. I don't know how many will give, but I know with absolute certainty that if I don't ask, no one will give. Of the 42 people I email, maybe three will answer the call and move us closer to reaching our common goal to support LLS as it works to eliminate blood cancers.

Please be strong in the stretch. This event isn't about us as individuals, and it is much more than swimming, biking and running. It is about giving and working together. It is about self-actualization, leadership, volunteering and making a difference in the world.

I am here for you if you need my help. Go Team!

Bill

BillHirsch1@gmail.com
cell: 858-213-9088

Aquatic Park - Saturdaty August 28th

Anyone interested in going for a swim at Aquatic Park this Saturday? I would like to do another cold water swim before the big event, but I don't want to swim alone! Let me know if you are interested.

Dee

Sunday Ride

Matt and I will ride on Sunday, and you're welcome to join us!

30 miles: Start at Bol Park (Palo Alto, near HP headquarters), Junipero Sierra, up Alpine (hill work!), R on Portola, down Woodside (downhill!), out on Canada for a few miles, then down and around Alameda de las Pugas, back to Junipero Sierra and Page Mill. Good practice riding with cars... there are tons of cyclists on the road too!


We'll start at Bol Park (See the map) at 9am. Otherwise, if you want to do 14 miles only, you can ride on Canada Road!
14 miles: Canada Road (8 miles is closed to traffic on Sundays... so it's car free). The total distance of Canada road is about 14 miles. Read more about Canada Road.

Everyone is else doing it, why not you?

Wednesday Swim practice, that is.

I hope to see everyone tomorrow night at practice! I have a few special treats in store for you ~ swimming, fun, & food.

If you're on a relay team and have been avoiding the swimming pool, come out and join us. If there is one day to show up (and get in the water, or not) tomorrow is the night.

Need Your Vote

Two weeks ago I put out a challenge to the group. Find someone in a SCU cycling kit.

Specifically; While you are out cycling this week look for this rare kit and do one of the following.
1. Take a photo of the rider (can not be on campus)
2. Bonus point if the photo includes you

Here is what I got back. This looks like campus and who rides in flip flops? tee hee hee.

Tell us what you think- should these ladies win??

Pac Grove Photo

Here's a photo taken at Lovers Point last weekend! Sorry to Jonna... you just missed it! And sorry Nick, I guess you were visualizing the swim already.

run workout 8/12

Sorry team, but I won't be able to lead our track workout tomorrow... need to work at an event.
Feel free to run on your own! Or, do a bike ride instead and try to win this week's challenge. :)

Lindsey

This weeks Challenge

Find someone in a full SCU Bronco kit (jersey & shorts).

I’ve been cycling in the area for almost 20 years and have never seen anyone wearing SCU gear.

While you are out cycling this week look for this rare kit and do one of the following.

1. Take a photo of the rider (can not be on campus)
2. Bonus point if the photo includes you

The winner will get a great prize!

Bellomy Field Closed

Just a reminder: The Bellomy Field track will be closed August 9 - Sept. 20 for annual field work.

How is your training going?

Running Workout 7/29 and 8/5

For the record, here was today's workout. I wont be there next week, but it would be good to use this one as the workout for next week, too if you're game. Remember to bring water. It gets hot, and there isn't much shade.

Meet at Malley at 5:15, leave around 5:20.
Jog to Buscher Middle School (From Malley, run toward SCU campus, stay on Market St. past Swig. Turn left on Jackson St. (When Market becomes a one-way street). Go onto the Buscher campus through the handball/tennis courts. The track will be on your left, with big, open gates.)
Light stretching
3 set of Drills on the straightaway of the track, about half the length (50 yards or so)
- high knees
- butt kicks
- bounds for height
- bounds for distance
- build ups (start slow, end fast, but not a full out sprint)

Workout:
Sprint:
1/4 lap hard, 1/4 lap easy,
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy,
1/2 lap hard, 1/2 lap easy,
1/4 lap hard, 1/4 lap easy,
Total workout is 2.25 miles + warm up/cool down

Olympic:
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
3 laps hard, 3 laps easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy
1/2 lap hard, 1/2 lap easy
Total = 4.5miles + warm up/cool down

Hard = race pace or a bit faster,
Easy = active recovery, easy jog/walk equal distance.
Work as hard as you want, or just cover the distance at a moderate pace.
Cooldown run back to Malley
Good stretching

Use the chart below, to predict your mile pace based on your lap times:
Lap Times Goal Mile Pace
0:01:30 0:07:00
0:01:33 0:07:15
0:01:37 0:07:30
0:01:40 0:07:45
0:01:43 0:08:00
0:01:46 0:08:15
0:01:50 0:08:30
0:01:53 0:08:45
0:01:56 0:09:00
0:01:59 0:09:15
0:02:03 0:09:30
0:02:06 0:09:45
0:02:09 0:10:00
0:02:12 0:10:15
0:02:15 0:10:30
0:02:19 0:10:45
0:02:22 0:11:00
0:02:25 0:11:15
0:02:28 0:11:30
0:02:32 0:11:45
0:02:35 0:12:00
0:02:38 0:12:15
0:02:41 0:12:30

Stretch it out!

Remember to stretch after each workout. If you don't, you may be paving the way for an injury/irritation down the road. If you do, you'll hurt less (if at all) the next day. Plus, it's a nice way to relax after a workout.

Remember to hold stretches for at least 30 seconds and to breathe!

Here are some suggested stretches, from the experts:
Runners World
Beginner Triathlete.com (corny how-to video!)

Run Workout, July 22

We'll meet in front of Malley Center as usual, at 5:15.
This time, however, we'll jog to Buscher Middle School's track as a warm up. Then we'll do laps on their track to help you get a sense of where you're at with your training. I'll time you and keep track of your splits, so you don't need to worry about anything except running!
Bring water... might be in the low 80's.
See you at the swim practice on Wednesday, and our run practice on Thursday!
Lindsey

Swimming

For those interested, I'm swimming at Aquatic Park on Sunday at 9:00 am. If you are interested drop me a line and let me know you're coming.

This weeks workout

Sprint
Warm-up 6x50 25 drill, 25 swim

3 x 200
#1 temp0
#2 build
#3 50 hard, 100 tempo, 50 hard

6 x 25 quality, all sprint with a long recovery
100 - 200 warm down

Olympic
warm-up 10x 50 25 drill, 25 swim

3 x 300
#1 temp0
#2 build by 100 last 100 should be 85- 90% effort
#3 Hard

4 x 100 maintain best average

1 x 500 free tempo

warm down

great swim practice

Diane, Lester and I had a great swim practice tonight. Worked on sprint sets, drills and a few sets of 200's, fast 50, race pace 100 and finish with fast 50. Diane shared race food with us last week and I really liked Cliff shot block as well as the jellies. Thanks Diane!

Post PacGrove Tri Plans...

A few of us have been talking about "life after the Tri" during our training.

Here are two options to consider:
San Jose Rock'n'Roll Half Marathon (October 3)
Marin County Triathlon (October 30-31)

I just registered for Marin... it's one of the most sustainable triathlons!

Happy training... 9 weeks left!
Lindsey

Publish Post

The Run!

At this point in our training, we should be doing at least 2 runs/week (a long run and a shorter interval run to focus on building strength/speed). For the Olympic folks, the interval run should be about 30 minutes long, and your long runs should be around 50-60 minutes.

Here's what we've been doing on our interval runs:
last week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 3 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 to 1 Bellomy Field lap, .43 miles)

summary: 15 minutes at race pace! Total run of 25 minutes!

this week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 4 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 Bellomy Field lap, .43 miles)

Summary: 20 minutes at race pace! Total run of 30 minutes!

The "race pace" speed is what you'd like to do your race at, or a little faster. This trains your body to run at this speed. Don't sprint or push super hard during these intervals. You need to be able to do all of them equally strong!

For your long runs, find a buddy to jog with - it's much more fun with a friend! This pace should allow for conversation. You're not pushing too hard on these runs... just an easy jog to cover the distance. We have a few more weeks to build your strength with the interval runs. And you should see your long run pace improve!

July 7 Swim workout

Olympic Distance
Your warm up for the first 10 minutes of practice
6 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
500 tempo swim
1 minute rest
4 x 200
Easy 200 warm down

Sprint Distance
Your warm up for the first 10 minutes of practice
4 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
300 tempo swim
1 minute rest
4 x 100
Easy 150 warm down

Special treat: Everyone at practice got the opportunity to select 2 new energy foods from my box of power food. For those who are testing out something new, please share with
1. what you tried
2. how it worked for you and
3. would you recommend this product?

Alviso Slough Trail. 17 mi Bike Ride this Saturday (Mountain / Hybrid)

Hi everybody.

I would like to invite all Mighty Broncos bicycle riders to a 17 mile ride this Saturday July 10, at 7am that will take us from the Creek trails along Rivermark out to the Alviso Slough Trail that loops way out into the baylands and then back. So far out that I had two turkey vultures circling over me one time when I was out there.

It is mostly FLAT with hard packed dirt - good for a mountain bike or a hybrid.

Please keep in mind that there may or may not be tools available should you have a breakdown. We will all try to be helpful, but everyone should bring their own water, gear, and whatever else they think they need, and if not, then a cell phone with the number of someone useful on the other end.

Its a great ride. All are welcome!

Meet at Rivermark Plaza by the Pete's / McDonalds area 7am.

Chip Cassin

Pacific Grove Triathlon

View photos from last year's event!

-Thanks Pramodh, for sharing these with the team!

Swimming Tips

For those that missed the workout where we watched Phelps & Thorp swim - here it is again.

Few things to watch for:
1. Rotation of the body on the axis (this maximizes the stroke extension)
2. Arms - 45 degree angle under the body for the catch
3. Lower back – slightly arched this brings the hips up
4. Kick- straight legs with pointed toes, just the heals come out of the water

nourriture, comida, food

No matter how you say it, food/a proper diet is key to the success of any training program.

What we should eat
Most of us are aware of the importance of eating fresh produce, and getting the right combination of protein, grains and fruit and vegetables. Salads and raw vegetables are especially beneficial because they have not lost any nutrients due to cooking. Fish and chicken are better than red meat.

What we shouldn't eat
All the bad things you hear about fast foods are true. They shouldn’t be part of your training diet. The amount of saturated fat and low quality carbohydrates in fast foods will not help your training, and in excess will be bad for your overall health.

How much is enough?
Following is a general guideline for what you should be consuming.
59- 6% calories from complex carbohydrates
15- 25% calories from fat (unsaturated when possible)
20- 25% calories from protein

The amount you need depends on several factors including weight, and gender.

Check out this online calculator to get a better idea of your nutrition requirement.

For more information about food and food intake for athletes visit Nutrient Timing for Peak Performance.

JULY 11

You are invited and encouraged to particpate in the season's first full lenght trial training tri at 9 AM at the Park at Lovers Point, Pacific Grove. Here is what we will do and why you should come.
1: Learn how to set your your transitions up. THIS IS VERY IMPORTANT. We will "rack" your bikes and set up for "T1" and "T2". T1 is the transistion between swim and bike and T2 is the transistion between bike and run.
2: Swim 1- 2 (or 3)loops (~500 m each) in the same water you will be racing in. You will learn the kelp crawl, how not to fall apart when you get bumped, how to get out of the water without getting knocked down, and how to walk/run to "T1". You will also learn the cold is a temporary feeling.
3: T1: You will remove your wet suit and prepare for your bike. This will include emphasis on safety and helmet. You may be disqualified if you leave T1 without having your helmet buckled. Organization is really important and I will send a transition checklist in advance of the weekend.
4: Bike race. We will ride 2 or 4 loops of 6 miles. This will teach you where the hills and curves are. The importance is getting used to riding "wet" and give you comfort in the race.
5: T2 will show you how to get your bike back into its rack, get your shoes on and learn all about the funny, numb, feeling you get when you leave your bike and try to run. You will lern how to run slowly for the first hundred yards or so in order to clear out your leg muscles. This is very important.
6: We will run 1 to 3 "2 mile" loops and finish our first trail tri of the season.

THEN, we will have lunch and a great time beginning around noon. Hot dogs and burgers and everyone brings something. More coming on this once we get the attendee list.

This will be the first of 2 or 3 full trial team tri's we will do. At this point, you should doing at least one brick, or multi-event work out every week. Swim/run, bike/run, etc.

WHO IS IN? Let's make this our first really big event. There will be other teams in training people there and let's all show our team spirit.

Bill

ride this saturday

Hi everybody.

I would like to invite all Mighty Broncos bicycle riders to a 22 mile ride this Saturday June 16, at 7am down along the san tomas creek trail and around down to the coyote creek trail to Dixon Landing Road.

gmaps Url (where you can drill down to see detail) :

http://www.gmap-pedometer.com/?r=3830308

It is all paved trail (no dirt) - just fine for a road bike - with a couple or three miles in the middle on roads going along the lovely treatment facilities and sheep fields of Alviso along Zanker Road. The ride is 11 miles out and 11 miles back.

Please keep in mind that there may or may not be tools available should you have a breakdown. We will all try to be helpful, but everyone should bring their own water, gear, and whatever else they think they need, and if not, then a cell phone with the number of someone useful on the other end.

Its a great ride. All are welcome!

Meet at the trail parking lot on the SW corner of San Tomas and Monroe Saturday 7am.

Chip Cassin

Training for a Triathlon part 1

When people hear the word “training,” think of it as swimming, biking, running, strength training, practicing drills, etc. That would be true, but the one thing most of us neglect is our nutritional training. Yes, we do need to focus on our nutrition so we have the energy to finish a race of such distance.

Pre Race:

1 Be sure you are practicing with food that you intend to eat the morning before a race. Don’t try something new the night before or the morning of your race.

2 Train your body internally. You need to train your body to use the bathroom before heading out on a long bike or run. Getting up an hour or so before a workout is the best thing you can do for yourself. You get time for your nutrition as well as a trip to the boys/girls room. Trust me, this is very important. Have you seen some of the lines at the port-a-potties??

3 Learn about nutrition on the go. You must practice eating and hydrating during your workouts. It is very helpful to practice the timing of your nutrition and what works will with you while training.

FUNDRAISING

Hi Mighty Broncos, this is your fund raising "co-coach" (I like the sound of that.) This is the week that you all should be getting out your first email letter, and first linked in or other social media announcement of what you are doing. I sent my first letter on Sunday and have three donors already with us. Yahoo!!! We have a long journey ahead, and a critical section of it is just in front of us. Lets give people the opportunty to give and support: OKAY? Lets go Team! Let me know if I can help.

Run Workout, Week 2&3

For those of you who can't make it to our group runs on Thursdays, here's what we did last week and yesterday.

Warm up, easy jog: (1/2 to 3/4 miles)
Light Stretching
Drills: 3 sets of each (high knees, butt kicks, bounds for height, bounds for distance)
Workout: 4 sets (3 minutes slow, 2 minutes goal race pace, 30 seconds a bit faster) go straight into next set (i.e. 3 min. slow)
Cool down, easy jog: (1/2 to 3/4 miles)
Group stretch. Hold stretches for 30 seconds.

Thanks Annie for this workout!

Go Team!

MIGHTY BRONCO FUNDRAISING INCENTIVES

July 1 $25 iTunes card to the leading fundraiser

July 31 Nike +iPod Sport kit to the leading fundraiser
(With gift receipt)

August 31 iPod shuffle to major fundraiser (With gift receipt)

Killer swim workout

Coach Diane put our team through a killer workout this evening at the pool. We did endless 50's, 200's and 400's! We all did a great job at keeping up with the drills and instructions! Thanks Coach for preparing us so well for our open swim!!!! Go Mighty Broncos!!!! Look forward to tomorrow's track practice and Saturday's 18 mile bike ride!

Blog techy stuff

I think I found a way for us to automatically receive e-mails when a new blog entry is posted. This way, we can keep up with the conversations without needing to visit the blogsite each day. It sends an e-mail about 8am if there's been a post the day before. To sign up, put your e-mail address in the box at the top left of the main blog page.

Of course, we'll want to check the blogsite every once in a while to see the team training calendar, links, etc. If you'd like access to update/edit the team calendar, please let me know -- it's super simple to use once you get the hang of google calendar.

I think as a "Follower" it's just a way to make your interest in the page visible to others. I'm not sure what other function that has.

If you'd like to contribute to the blog, please let me know. That's easy to do too!

PS: for the run on Thursday, and from now on, how about we meet at 5:15 pm in front of Malley Fitness Center (where the bench is in front of the entrance). We can start the warm up/run from there.

Go Mighty Broncos!
Lindsey

Saturday Bike Ride 6 19 10

On Saturday, Debbie and I are going for a nice 18 mile bike ride. It is flat and friendly with some traffic and lights but nice bike lanes. Here is the route. We will start at 7:30 AM in the Santana Row parking lot behind the Yankee Pier and CA Bistro.
We will ride out and turn left on Winchester and right on Moorpark. We will ride on Moorpark to Saratoga Ave and turn left.
Then we will ride to Rt 9, Saratogo/Los Gatos Rd and turn left. We will stay on that to Los Gatos Blvd and turn left which becomes Bascom. We will end he ride by turning left on Moorpark, right on Winchester, right into Santana Row. One big happy loop. Peets or Starbucks in Santana Row await us.

Please let me know if you are going to join us. Just a nice time to stretch the legs and enjoy. Maybe throw some sprints in for the speedsters.

Its COLD

Hi team, this is a friendly, yet firm coaxing encouragement to get to Lovers Point in Pacific Grove as soon and as often as you can. I suggest at least 4 times before the September event. It is a very cold 54 degree kelpy swim experience that is different from anyplace else I have ever been. Even if you have experienced it first hand, you will be happier on race day if you have some practice time in the water. The visibility was awesome: you can see all the kelp, the bottom, rocks, the birds and other wild life all around you. AND, it only took about 10 minutes to thaw to the point of being happy.

There are events on the calender and it is a wonderful way to spend a few hours. Swim, bike, run, live. We can work on transitions (T1 and T2) in August! Always plan on "bricks" when there, which is a minimum of two of the three events. There are so many experienced people on our team, getting together at the beach should be a piece of cake. Especially when followed by food, drink and socializing. (FUNDRAISING STARTS THIS WEEK). Go Team!

Saturdays Bike Ride

Great job to everyone that came out for the ride this past Sat. No flats and no technical difficulties made it a fabulous morning ride!

Way to Go, Lindsey!!!

Congratulations to Coach Lindsey, who received her MBA degree at tonight's Graduate commencement ceremony at Santa Clara University. Now she can manage those track workouts with authority!

Wednesday, June 9th swim practice

We had a great practice on Wednesday. Seem like unending laps, but lots of laughter and support! Dee rocked in the pool with two workouts in a row! You go girl! Having a great time getting to know my teammates.

Workouts, Week 2

First, kudos to everyone at the pool tonight. Nearly a dozen Mighty Broncos completed an awesome workout, thanks to Diane! We did a combination of 100's and 50's, and practiced "arm over the barrel" to work on our form. I'm sore... in a good way!

Tomorrow's run workout is going to be at 5:15pm, at Buscher Middle School's track. It's off Bellomy Street, between Washington and Monroe. It's closest to the "bend" in Bellomy St. where it makes a sharp turn and feeds into Market and Jackson Streets.

Remember, for all our team workouts, your current speed/ability doesn't matter. Everything we do is done at your own pace and comfort level. Stick with us, and we'll watch each other improve!

Hope to see you there!
Lindsey

Training Kickoff

If you missed the swim and track workouts this week, you missed a really good time. Kudos to Dianne and Lindsay for coaching us as well as they did. Not only getting us all heading toward the event, but getting to know members of the team was awesome. I am looking forward to this more than ever. Wednesday swim at 5:15 at the SCU pool and track on Thursday at 5:15 at the track.

Bill Hirsch