Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

Here is the official Endurance Nation results update for the week ending on 8/28/2011.

EN had a total of  45 athletes race in two separate Ironman events with an almost 86% PR rate! Congratulations to everyone — you can read the full details below.

If you’d like to join our age group members in training to be your best, please create a FREE Five Day Trial Membership here or consider purchasing an Endurance Nation training plan here.

Races on 8/28/11

Ironman Canada

Benjamin Kolpa finished the race in 11:22, a new PR for him.

Jenn Edwards also earned a new PR with a time of 12:21:19 and said “Learned a ton in my first year with EN.  Had great team support in the forums and individual coaching support when I needed it.  Plans are well suited to someone like myself who prefers to put my head down and work hard without a lot of fluff or admin!”

William Wiseman crossed the finish line in 10:54:00 for a PR-worthy race!

Ironman Louisville

Aimee Hendrigan earned a PR with a time of 12:40:10 and she said “Coach Patrick had a great 4 keys onsite talk that really prepared me for the bike in particular (even though I had done the course last year!). He emphasized the insidious nature of the constant up/down and how to handle it EN-style and not let the hammerheads get to you. He strongly suggested we take two water bottles at each aid station -good advice.   As for training, I can tesitfy that the 2 1/2 hour long runs are enough, even though I only get to 16 miles when I do it. That is the longest run I do. I did not have to walk at all during the marathon, only walked the aid stations. In a 4:34 finish I passed countless walkers.  Had a great swim, beat last year’s time by 7 min due to being confident that I could step up my pace and not exhaust myself.  My run was 16 min faster with steady 10 – 10:30 miles throughout. Just got into a zone, after each mile, told myself to do one more at that same pace. Needed to pay a little more attention to hydration, esp as weather was not as hot as last year, and I suffered post-race. Followed wattage protocol and bike was consistent with last year, and while not spectacular, allowed me to save my legs for the run.  Thanks EN!”

Chip Warner finished his race in 12:50:08 and reported “Nice to see Coach Patrick on the course, and great to meet team members.  Execution hindered by loss of power meter (spoke on PT wheel broke) halfway through the bike.”

Chris Martin raced to a 11:03:18 finish and a PR.  Members can read his race report here, but he also said “We all know that work works, but what really worked for me even more was execution.  I heard the 4 Keys Talk in person from Coach Patrick and really took it to heart.”

Evan Odim (photo at left) crossed the finish line in 12:30:44, leading him to a new PR.  Of the race, Evan said “Words can’t describe how impressive the EN program is.  i followed their advice to a T and came across the finish line with a huge smile on my face – exactly like an EN ninja should.  thank you, thank you, THANK YOU!”

Jason Clishe finished in 13:44 for a new PR and said “There’s just too much goodness to list. 2010 was my first IM and I came into 2011 & EN hoping for a huge PR and you guys made it happen. Obviously the plans are rock solid, the focus on execution via the race rehearsals, and the entire race experience from the team dinner to the oncourse support with fellow EN’ers made this a really special experience. Good stuff guys!”

Jeff Braaten raced to a 11:26:38 finish time. He said “Great support, coaching and mojo!!”

John McLean PR’d with a time of 16:30 and reported “I would have been a lot faster if I wouldn’t have had a nutritional meltdown on the bike. Even though I had a bike issues, when I got to the run I got stronger the further I went. My success had to do with the training plan, thanks to the coaches for a great program.”

John Withrow raced to an 11:56:27 finish time and a new PR.  Of his great race he said “I had a charmed race where EVERYTHING went well…  I Executed like a ninja and owe that all to EN!  I had several friends in the race that were much faster than me and beat me by over 20 mins in the half IM distance.  I executed the IM the EN way (and they didn’t) and I had a better time and a better experience! I could not have asked for a better race…”

Mac Caudill finished his very first Ironman with a time of 13:04:19.  Members can read his race report here.  He also said “Couldn’t have finished this race without the support of EN. The forums were a wealth of knowledge and the podcasts always accompanied me on my long commutes.  Coach Patrick’s 4 Keys talk in Louisville was a perfect reminder of how to race and no doubt helped me hit my goal time!  I’m ready to get this 4 wk transition over with and start working on my cycling FTP!”

Scott Dinhofer crossed the line in 13:22, good enough for his new PR!  Members can read his race report here and he commented that it was a “very different race than IM AZ, went from 71st percentile to 51st percentile.”

Tim Cronk PR’d with a finish time of 10:54:55.  He said “Coach P was everywhere.”  Members can read more in his race report here.



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Endurance Nation has 28 rock stars making a stand in Ol’ Louisville.  Weather looks to be mild by Louisville standards.  But it will still be hot!  This is a true advantage for TeamEN members as we have been analyzing heat acclimation and how to properly adjust pacing on both the bike and the run so we don’t melt out on the course.  Because on race day it is not about fitness. . . .it is about execution.

Meet a few of our team below.

Chris Martin

2011 IM Louisville Race Captain

I am 39 and work as a firefighter/paramedic in Lexington, KY.  My wife and I have been together for 13 years and we have two sons, ages 3 and 4.  I have been riding road bikes for about 10 years, and ran for exercise for the ten years before that.  I decided to do my first triathlon in 2008 because I thought the variety of training for three different sports would be a nice change.  I did my first HIM earlier this year, IM Louisville will be my 5th triathlon, and my second IM after doing the same race last year.  My goal is to race to stay hydrated and race to my potential.

Evan Odim

I was drawn to triathlons back in 2009 by fellow EN ninja, John Withrow. He called me and said “I want you to hear me out first before you say no. Can you do that? What do you think about racing the 2010 NYC Triathlon?” I believe my response was “What’s a Triathlon?” As a self described fitness junkie – basketball, soccer, or boxing – I saw this as another opportunity to get my competitive juices flowing.

Along with a few half-marathons, I’ve raced in a couple sprints, one olympic, and one half-ironman leading up to Louisville. My goals are simple: raise awareness for a wonderful organization that I’m apart of (ReserveAid) and finish with a smile on my face. I’ll be supported down in Kentucky by my beautiful (and very pregnant) wife, Sarah, and my two daughters, Jamie and Joslyn.

Brad Boomershine

Brad Boomershine
West Carrollton, OH
Manufacturing Operations Manager
50 yrs old

Married to my coach, nutritionist, cheerleader, psychologist, and best friend, Debby, for 27 years. One “child”: our two-year-old golden-doodle Louie!

This will be my first IM.

I re-entered sports competition in 2006 as a duathlete after a 26 year ”retirement”.  First marathon in late 2007, qualified for Boston, finished
in top 25%, ran a 3rd (& most recent) marathon late 2008 with 3:07 PR.  Won a spot on Team USA in Duathlon and raced to 32nd in the 2009 USAT World Duathlon Championships.  First triathlon in 2009, with one each sprint, olympic, and HIM in 2010 while maintaining a busy duathlon schedule.  I’m amazed and blessed with a this great “machine” that God has given me to take
on these physical feats, especially the Ironman!

“Do or do not!  There is no try!” – Yoda

Amy Hendrigan

I live in downtown Boston with my husband Bob. I was raised in Cambridge, Mass and grew up a swimmer. In college I played varsity water polo (little-known fact: my team nickname was “Killer” – trust me, it was ironic!). After college I spent many fun-filled years in California, where I first dabbled in triathlons. I lived in Santa Barbara, and then in the Bay Area, where I got my masters in city planning at Cal. I’ve been back in Boston for seven years and currently work at a foundation, making grants aimed at ending homelessness and creating healthy communities. This is my 2nd Ironman, my first was Louisville 2010!  Last year I went 13:03, would like to be considerably under 13 this year. Bring on the heat!

Joe Matchette

I currently live in Warner Robins, GA with my wife, Gen, two daughters (11 and 6) and my son (9).  We are a triathlon family — even the kids have all done two races.  We became a tri-family when my wife started it all in the Spring of 2007.  I deployed to Iraq that summer and started training for my first sprint in the fall of 2007.  I got the bug and did my first IM in November 2009.  IMLoo will be my 3rd IM.  This past year has been full of triathlon training and Breast Cancer.  My wife was diagnosed last year 3 days before I competed in Ironman Wisconsin (BAD NEWS!).  I found out in April that I had received a lottery slot for this year’s Ironman World Championship (GOOD NEWS!).  As BC is now such a big part of our lives, I am dedicating my Ironman races this year to raising money for a local support charity.  Any help will be appreciated:  http://www.yourcause.com/joematchette.

Mac Caudill

I’m a 2-time Emmy winning director & editor. I worked with Peter Jackson on several projects (Lord of the Rings, King Kong) and am now focusing my efforts on filling the airwaves with trashy reality tv shows.  I’m originally from Louisville, KY and this will be my first IM.  I’ve been running for nearly 30 years, but took up swimming/cycling in the past 2 years.  The last leg of this race will be my 9th marathon.  Conversely it will be the farthest I’ve ever swum or cycled.  Fortunately my wife will be joining me on this race, so we can share in the pain together.  I also have 6 cats, played the trumpet for 20 years and can bake a mean Derby pie.

Michael Johnson

Michael Johnson
Salina Kansas
Orthopedic Surgeon
49 yr old (USAT Age 50 yr old)

Doing 8th IM Race
3rd IMLOU race (did coolest and hottest years)
12:44 last year

Goal: <12 hours, <6:00 Bike and <4:45 run (run More!!)

Scott "New Yawk" Dinhoffer

Hey all! This will be my second IM start having done IMAZ last November. Good news is this time I was able to train without a recurring run injury hampering me and I am feeling good. While 11-14 lbs lighter than IMAZ at a current weight of around 174, wishing I had done more weight loss. I am a divorced father of three girls (10,10 & 12 (yes Twins)) I was getting into marathons around the time I got married in ’95. Married life, commuting an hour or so each way to work and kids took their toll on me and I topped the scales a few years ago at 206. After getting separated a friend recommended I do an ironman, yes straight up, go for it! I was already down a bit in weight & was following a book he recommended and into my training for IMAZ. Almost one year ago, I was poking around the internet when I found a video of two guys preaching their four keys of ironman execution. This led me to the EN website, a purchase of the Long Course Tri Ebook which I devoured and here I am.  Looking forward to meeting everyone in Louisville and executing a good race.

Carla Happel

Two years ago I volunteered at IM Louisville, and while slathering athletes with sunscreen it occurred to me that the 2011 race would be ON my 50th birthday. Which meant I had no choice but to sign up. This is my first Ironman. I’ve done four half-irons in the last three years, but this is quite the leap for someone who didn’t even run until I was 42 (and forced to by the Navy). I’m a solid mid-to-back-of-the-packer, but that hasn’t stopped me from completing 40 half-marathons, 6 full marathons, 4 half-irons, and around 50 miscellaneous triathlons in the past eight years. I likely won’t tear up the course, but I look forward to crossing that finish line feeling and looking strong!

John Withrow

John Withrow is a former All-American wrestler at the University of Pittsburgh, who currently lives in Scotch Plains, NJ with his wife Jessica and their two boys, JT and Luke.

With a healthy disdain for running, John completed his first sprint triathlon in 2010 as a personal challenge to himself. He spent his whole life doing “strength” type of things and the thought of running a 10k at the end of an Olt tri almost dissuaded him from signing up. He will be competing in Ironman Louisville as the Founding Member of Team ReserveAid, which is raising money to help men and women of the military who are surrefing financial hardship from their service. When John tried to recruit other people to do IMLou with him, most said he was crazy because of the 140.6 mile distance and also because last year’s race was 95 degrees with 90% humidity. His response to this was simple “It’s hotter for our Troops in Iraq and Afghanistan, we won’t be wearing boots and fatigues, and nobody will be shooting at us!”

John will be wearing his Team ReserveAid kit at IMLou, but owes more than words can explain to the physical and mental preperation that EN has given him for this race, his first Ironman.

John McLean

My name is John Mclean. I live in Charlotte, NC but work all over the globe. I work for a medical device company going through clinical trials, so I travel about 50% of the time. My travel makes for some interesting training session, everything from countless laps in a hotel pool to riding an exercise bike for hours (thank God for the Ipod). I was in the US Army for 8 ½ years and decided when I got out I was never going to run again, then I ballooned up to 264Lbs. I didn’t really notice that I was out of breath going up the stairs, until the power was out because of Katrina. That is when I decided that I was going to get back in shape. I started with a 5k’s, 10k’s, half-marathon’s, and a marathon and always wondered what was next. Then I discovered the wonderful world of triathlon where I did numerous sprints, a couple of Olympic, a few Half Ironman’s always looking at what was next. Then I signed up for Florida in 2009, where I finally didn’t look for the next challenge. This will be my 2nd Ironman, and after Florida where I did 12 mile with a stress fracture in my foot (Mainly because I wasn’t really ready). I look forward to having a great race!

Scott Liston

Scott ListonFairfield, OH
Ironman Louisville
Bib Number 2495
M45-49 age group

I have been in triathlon since 2003. This is my second Ironman. I did Ironman Louisville with Endurance Nation coaching last year and had a great experience so I am back for more! Finding Rich and Patrick’s go harder, go shorter approach allowed meto do this since the volume is doable when combined with a busy work and family life. Every day I get to ride and run, I am thankful for my health and the opportunity to have fun with my fitness. I am thankful my family is gracious to let me do it.   Awesome!

I live just 90 miles from Louisville in greater Cincinnati. I am a finance manager at Procter & Gamble in corporate new business development. My beautiful wife, Deb, is a group cycling instructor and comes out to the races a couple times a year and usuallytakes home hardware in the sprint duathlon! I have four beautiful children ages 21, 19, 17, and 13. I am thankful to God for the opportunity to do the sport of triathlon and I look forward to meeting my teammates again at the dinner. Let’s do this!

Todd Kauffman

My name is Todd Kauffman and I live in Lansing, MI.  I work for the Michigan Department of Transportation.  IM LOU will be my first Ironman.  I have done two half IM’s, Steelhead 70.3 (2008) and Rev3 Knoxville (2011).  I’ve been running since middle school and got into triathlons six years ago.   I am married to my wonderful wife Jennifer, and have a son Rory (6), and a daughter Lily (3).  Completing this race would not be possible without the support that I have received from my family, especially my wife,  It has been a life long dream to complete an Ironman and I look forward to doing it with Team EN.

Joseph Lombardi

Jason Clishe

Matt Samojeden

Matt Samojeden, 55 years young and Live in St Louis MO. Third year doing Triathlons after being away from the sport for over 20 years. This is my 3rd IM LOU and 5th IM. This is my third season with EN. I’m a business development executive for Hubbell, a large electrical equipment manufacture. The job has a significant amount of travel which makes getting the training done an added challenge at times. My wife Sandra of 23 years is into Nature and wildlife photography. So when I not training, I get to be Sherpa and carry the heavy gear.

My goals for IM LOU this year are to improve on last years times on all elements , swim, bike, run and transitions!

David Wonn

David Wonn North Little Rock, Arkansas - 58 yr old – main frame code slinger – programmer for banking software

Soooo I get lots of finger aerobics at work.  My wife and I have two children and 4 grandkids, the oldest 2 (shown in my bio picture) ride with me on many of my long runs. Right now I feel the best I have felt since last year.  But my power on the bike and my pace on the run are behind previous years due to the injuries and way too much work earlier this year.  I enjoy the EN style training and I’m looking forward to using the Four Keys to drive my Ironman Vehicle to the finish line…

1986 I did my first sprint TRI (and this year I did that race for the 26^th consecutive year) and IMKY will be my 6^th Ironman …

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We appreciate your patience as we update you on our Team’s performance, first with pictures and video (with more on our Facebook page), then with our Race Report Podcast Series, and now with their Ironman Louisville results and some excerpts from their race reports in our members-only forum.

Some of you have may have been following our Race Tracker on race day, a neat little tool we’ve built that automagically updates itself on race day with our Team splits. The following is an overview of our results with some additional color commentary added! Yeah, Team EN!

TeamEN Ironman Louisville Results:

Matt Samojeden — 11:43:30 [Video]  — “YOU WANT RESULTS??? I found real results with Endurance Nation. In two seasons with EN, I went from being a corporate couch potato, where my heavy exercise sessions were walking to the next meeting, to real WORK the EN way. 76 lbs and 3 IM’s later I am going to KONA!!! RnP and the EN team I can’t thank you all enough!!!! This is a 25 year dream come true.”

Frank Haun — 14:08:44

Matt Seaton — 13:44:24

Amy Ball — 13:23:47 [Video] — “It was a hot day in Louisville yesterday but I set a PR on that course to a tune of 1hr. 41 minutes better than my time in 07′! EN Execution baby!”

Scott Liston — 13:18 — “I will tell you that I could not have asked for a better weekend, day, experience.  I tell friends and colleagues at work that the key was great training.  I am a plan follower and doing so resulted in a great day.  Thanks Patrick and Rich.  Thanks EN teammates who were there; great to meet you.  It was awesome to be there for Matt’s roll down moment.   I am afraid I have the long course bug.  I will stand down for now but appreciate thoughts on how to build on this day for my long course future!”

Rick Jansik — 11:37:44 — “I have to say that sticking to this plan worked very well for me. I concentrated on all the advice that Coach P gave us on Saturday and executed a race that I couldn’t believe. The whole 5:44 hours on the bike I kept telling myself to save it for the run and it paid off big. As bad as my knees were hurting I hit the last turn on my second lap of the run with confidence and energy I have never had before. I tryed to count the people I passed but there were so many casualties walking and laying on the side of the road I quit. Thanks again Endurance Nation for a making this atheltic experience my personal best. Congrats to Matt on his Kona slot and to all the other IM Louisville finishers.”

Dan Gilliat — 10:53:38

Yasko Howell — 13:13:46 [Video] — “IMLou, 13:13, slower than my PR, but it was such a great race to confirm the EN way really works. I was smiling at every hill because what Coach P told us is really true. I slowed down, let people pass me, I picked up pace at the crest, passed people on downhill and flat, repeat, usually don’t see the same people after 2 hills. It was almost comical to see that happened again and again. Because I conserved so much during the bike, I felt so strong to start my run. I had a hard time holding my pace back for the first 6 miles, and 6~18 miles. My ranking moved up from 1779th to 861st during the run. I was literally feeling like flying as so many people were walking and running slower than I was. I would like to thank EN for the great race execution strategy, Coach Patrick for his great support / encouragement during the race, and congratulations to all EN athletes. It was just so much fun to see the teammates during the race to encourage each other.”

Michael Johnson — 12:44:06 — “12:44 (7′ slower than last year but that was mid 70s and sunday was 93F) I never saw so much carnage in an IM. I was 648th/2900 compared to 1100th last year. I need to be happy with that! I actually GAINED spots on the marathon but just not slowing down. I have NEVER gained spots before.”

Dan Kerr — 13:00:20 [Video]

Aimee Hendrigan –  13:03:54 [Video]

Chad Scott – 12:55:26

Follow Up Notes
Ironman Louisville saw an almost unprecedented number of non-finishers, and the EN crew was also affected. Four of our athletes didn’t make the finish line for a variety of reasons. We wish them the best and look forward to their next adventure!

Join TeamEN
Would you like to achieve results like this and have a race weekend experience, for you AND your family, like the one we create for our 25-40 athletes at every US Ironman? Join our Team! Become an ENFan to get a free coy of our Four Keys DVD and an invitation to check out the Team when we open the doors.  Go here to become an EN Fan!

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TeamEN had 20 athletes on the course last weekend in Louisville. Many of them are eager to tell their stories and we present them here to you in a consolidated blog post. Be sure to check back frequently as this will be updated over the coming weeks!

Aimee Hendrigan: Listen in as Aimee breaks down her first ever Ironman, from her humble beginnings to a great overall race and awesome finish!  –> Listen to Aimee Here

Michael Johnson: Listen in as Micheal breaks down her first ever Ironman, from her humble beginnings to a great overall race and awesome finish!  –> Listen to Michael Here

Dan Gilliat: Listen in as Dan breaks down her first ever Ironman, from her humble beginnings to a great overall race and awesome finish!  –> Listen to Dan Here

Other Louisville Resources

Video Interviews — We took a bunch of finishline videos from the event. You can view them by checking out the official EN YouTube channel. Here are some direct links as well: here, here, here, and here are a few.

Pictures — We had a lot of pictures come out of the weekend, and they are all posted on SmugMug for your viewing pleasure.  If you are on the Team and need to submit pics, please email them to admin@endurancenation.us.

Like what you see and hear?
Think you could benefit from the resources, community and support of Endurance Nation? Interested in joining our team of 400+ Ironman and Half Ironman athletes? Go here to become an ENFan and start learning more!!!

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Yasko Howell having a great IMLV run!

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The following is a quick recap from IM Louisville by Coach Patrick. A full report will come later this week, as well as podcast interviews and more photos. For now you can see our pictures online via SmugMug and learn more about the weekend by cruising our Facebook page. If you like the vibe and want to be a part of Team EN, please become an ENFan to get a FREE Four Keys DVD and get cool insider updates!!

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Ironman Louisville 2010 was going to be hot. We all knew it heading into the morning, and my first step outside my condo confirmed it — Sunday was going to be a true test of execution, nutrition, and mental skills. By mid-morning the sun was in full effect and it was bearing down on the racers. Combined with the humidity, it was an evil 1-2 punch that didn’t go away until some clouds rolled in around 6pm. Riding had a slight cooling effect; but it wasn’t helpful as most folks didn’t realize just how hot it had become started running!

The swim line in the morning was just ridiculous. As in over a mile long ridiculous. Folks seemed to be pretty well-behaved, however, and some even brought chairs to sit in as they waited! It was crazy to see how differently everyone approached the swim in terms of their swim gear. There was everything from board shorts to speed suits (still legal as of this race) and everything in between. It seemed like a pretty orderly affair, but it did appear that some folks had been waiting since 4:30 or 5am in that line. Thanks to the TT start the swim seemed pretty un-physical for most folks, although it could have been that the rest of the day was so challenging that the early morning aqua-antics quickly faded.

Out on the bike, it definitely was clear that Louisville was out to make an impression on the competitors. I was parked at mile 17 on the bike, at the end of 1694 by the aid station out there, and even that early in the day folks looked hot and out of sorts. Many had their “mile 80″ faces on much too soon.

Reports came in that there were cars all over the course all day (both directions) and I witnessed quite a few even on my small section of the road. We had a pretty serious crash out there, as many new folks struggled to manage their nutrition at aid stations and continue riding. Over the course of the rolling course, the temps continued to climb and aid stations actually began to run out of water. Reports came in of people just getting off their bike and lying down in the drainage ditch on the side of the road…in the fetal position.

Most EN folks did quite well on the bike, as they had the execution experience to know that a hot day means a much longer day than planned. It was great to see TeamEN just rolling over the hills, sipping fluids and riding very calmly!

I made my way over to Mile 6 / 18 by about 2pm, and it was a tough place to be. The race course was very quite again this year, with minimal spectators outside of Fourth Street live and the immediate vicinity. Otherwise folks were on their own in a very hot and quiet space with more than enough time to reflect on how their days might have been different. The walkers didn’t really start until about the 4pm or 9 hour mark on the day…with the TT start it’s hard to say where they were on the day, but most of them didn’t look so great.

EN got lots of good words and verbal hi-fives for our Four Keys guidance, with a few guys hamming it up at Mile 18. By the time I headed to the finish line around 7:30pm, I had seen two guys drop out, one guy puke his brain out and three separate van loads of guys getting pulled from the race. It was, without a doubt, very hot.

Fourth Street Live provided another great finish line experience. The fans, lights, music and Mike Reilly did not disappoint, with almost everyone finding their running legs for the classic Ironman finisher pic. I was there for about 4 hours, catching lots of EN folks and getting video testimonials from them about their days. Not everyone finished, but each had a great story to tell about their Ironman adventure. Be sure to check them out here on the EN YouTube channel.

We had people all across the board setting anything from a 45-minute personal best (in a hotter race!) to crushing their first IMs, to not setting a personal best but still having a great race. Sometimes you race the race, other times the race races you. It’s all part of the journey!

Video Testimonials
Don’t just listen to what our amazingly handsome coaching staff has to say, tune in to hear what our members think mere moments after crossing the finish line!

• Frank — http://www.youtube.com/watch?v=AIcS1i2cWj4
• Aimee — http://www.youtube.com/watch?v=F2HrZX9vZ7Y
• Matt — http://www.youtube.com/watch?v=M3phCz8fuqs
• Yasko — http://www.youtube.com/watch?v=ZpwIqdUDqCg
• Dan — http://www.youtube.com/watch?v=dcst0HKukl4

Another giant thank you to all the EN athletes and families who made race week and race day so special. A shout out to the athletes who stopped to tell me that our Four Keys of Ironman execution really worked for them. All of you have earned some time off…so take it! We’ll still be here when you get back; take the time to write up your race report and process what did / didn’t work for you so you can be better next time!

Until then, be safe out there and see you on the roads!

Coach Patrick

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