Wednesday, January 19, 2011

2011 Mideast Region’s Race Series

The Mideast Region Club Race Series - MERCRS

Starts this April 15 and runs through November 1st 2011

Be apart of the action and fun this season!!!

The 2011 Mideast Region Club Race Series (MERCRS). MERCRS is an annual race series sponsored by the USA Triathlon Mideast Region and its Regional Council. The Mission of the Mideast Region and its Regional Council is to encourage the multi-sport lifestyle and grow our sport by promoting USAT Triathlon registered clubs and USA Triathlon sanctioned regional events. MERCRS is organized and sponsored to encourage racing and friendly competition among USA Triathlon registered clubs within the Mideast Region. At stake is nothing less than regional bragging rights, big prize money and the coveted traveling trophy awarded to the one team that accumulates the most team points over the annual series.

For more information please click here:  www.usatmideast.com

 

Posted by Coach Kelly on 01/19/11 at 06:53 PM
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Wednesday, April 28, 2010

Olympic Training Center in Colorado Springs

Our experience at the Olympic Training Center in Colorado Springs this April 2010 was absolutely fantastic! We are very grateful for the opportunity and thrilled to return home and implement all that we learned.

We applied for USAT’s Elite Mentorship Program to satiate our desire to further immerse ourselves in the multisport culture and collaborate with the best coaches in the industry.  Our passion to provide our athletes with the highest quality training, as well as garner support for our newest venture, Energy Fit Kids: www.energyfitkids.com, we knew this program would help us support our athletes even more. The Elite Mentorship Program was created to expand the pool of talented and experienced coaches who will identify and develop future Olympic triathlon champions. The program gives qualified USAT certified coaches the opportunity to learn directly from the USAT Resident coaching staff, other high performance coaches, Olympic Athletes and other Elite Athletes. Throughout the program, coaches gain practical coaching and management experience at the United States Olympic Training Center. We were graciously accepted into the program this winter and really looked forward to the experience. The Elite Mentorship Program and the knowledge attained was more than we could have hoped for. The trip to get there and the travel home was a bit of a different story. But, as all of you that our familiar with us know…everything is an adventure!  For all travel details, click here:  RV trip to CO Springs

So, we began our Elite Mentorship Program on Monday morning, April 5th. What a rush it was to begin our day with a walk through the Olympic Training Center campus. The sun was shining, flags blowing and the Olympic Rings towered powerfully above. Our stroll through the Olympic Training Center led us down a path lined with flags from different countries as we passed various buildings and numerous Olympic Athletes heading to their training sessions. Soon we discovered our classroom across from the Olympic Pool. We entered our first session eager to learn.

Coach Justin Trolle led our comprehensive and detailed training session. We had the pleasure of meeting and working with Justin last year at the OTC as he was involved in our Level II USAT Coaching Certification. Justin is a tremendous person and exceptional coach. He moved his wife and two little kids from New Zealand to CO Springs a couple of years ago. Justin is USA Triathlon’s Athlete Development Manager and primarily focuses on developing a world class athlete structure.  Coach Justin specializes in the development of junior athletes. His work is to expand and produce a solid pipeline of athletes for London 2012 as well as the Olympic Games in 2016 and 2020. With Justin being the primary Elite Development Coach at the US Olympic Training Center, he was able to share his knowledge and experience of his successful coaching principles, practices and philosophies.

Upon arrival, we started with introductions. Along with Justin of USAT, Linda Cleveland also sat in on many of our sessions. Linda is the Coach Development Manager and heads up all of our continuing education opportunities. The mentorship program was intimate with only Rob, myself and 2 other Level II coaches, Coach Pete of Highlands Ranch, Colorado and Coach Ken of Colorado Springs. The group was friendly and we shared many experiences.  The first day we gained new insight on Periodization Training and covered a much more in depth look at short-term and long-term planning. We discussed the major differences when planning and coaching youths, juniors and adults. Justin shared his long-term plan for one of his Elite Athletes and explained how he has progressed her from a junior athlete to an Elite adult going for the 2012 Olympic Team. Next, we learned the ins and outs of ITU racing. We were enlightened on the complex racing schedule across the US as well as International. We learned more details on racing tactics and discovered the motivation behind the Elite Athletes as they race for money, sponsors and points. One of our biggest key take-a-ways was how to help our juniors develop successfully, race strategically and go for their own Pro Cards.

Our break for lunch was delightful as well. We all walked across campus to the Athlete Center for an array of fresh food. Surrounded by various teams fueling up between workouts, we enjoyed a bright and open dining experience. Walking through the cafeteria, each station was filled with freshly made foods and all listed with ingredients and nutrition information. I made a delicious salad filled with spinach and romaine lettuce, tons of fresh veggies, black beans and even corn. I then added fresh fruit, steamed veggies and came back for a plate of pasta! And to top it off, I finished with a big cup of soft serve vanilla and chocolate ice cream! The delicious and nutritious lunch fueled us for an intense afternoon session of learning. The day drew to a close and we departed looking forward to Tuesday.

Tuesday was even more thrilling. We began our day at the pool with the Elite Triathlon squad and head USAT Swimming Coach, Mike Doane. Not only is Mike the head swimming coach at the OTC, but he also is the coach of Olympian and 70.3 World Champion Andy Potts. Needless to say, Mike is well known and well respected. We were fortunate to meet Mike last year at the OTC as he presented at our Level II certification, but this time we were able to learn from him on the actual pool deck. We listened and observed Coach Mike lead a full swim workout. Mike explained his focus for each athlete and we were able to learn Mike’s philosophies as well as interact with the Elite Athletes as they hammered out intervals in the pool. It was really neat to observe the diverse strokes, different strengths and unique personalities. We watched athletes like Hunter Kemper just cruise with ease! And our favorite part of the morning was when an athlete jumped out of the lane and said…”Kelly and Rob? What are you doing here?” Staring at a lean body, with swim cap on, at first we didn’t know who it was. Then, we realized it was Greg Kopecky, our Zipp Sponsorship partner. Greg works with Zipp and SRAM and recently moved to Colorado Springs. We were with Greg at Steelhead 70.3 last summer when he earned his pro card and ironically we connected at the pool at the OTC. It was so great to see Greg working toward a successful first season as a Pro. I was also really excited to show him my baby bump!

After the pool, we traveled across campus to the Sports Performance Lab. Sports Physiologist, Randy Wilber led us through an intense session on acclimatizing to the altitude, climatizing to the heat and humidity, various testing procedures and real life athlete experiences. My favorite part was when Rob got to change into his running gear and be our lab rabbit on the Alter-G treadmill! Randy explained this Anti-Gravity treadmill as being much more than an exercise and training machine. It is highly effective for weight loss, injury rehabilitation and more. This treadmill, priced around $65,000, allows an athlete to un-weight his or her body and run. Athletes can run with partial weight-bearing to pretty much weightless! For athletes recovering from injury, the Alter-G offers a revolutionary approach to rehabilitation. So, Rob slide on these rubber-like shorts with a big bell top completed with a zipper. He stepped into this “bubble” on the treadmill, zipped the bell top of shorts to the top of the bubble and began programming the machine. The “bubble” began filling with air and Rob was running! Rob ran at 10% percent lighter all the way down 80% lighter. It was quite entertaining as we watched. Rob looked as if he was floating from cloud to cloud the lighter he became. After a good run on this apparatus, it was time to move on. Randy loaded us up with about 20 research articles chalked full of great studies and data…I’m still reading!

  

From the lab, we jumped in the cars and headed to the track for a session with one of Justin’s Elite Athletes. We arrived at the track late morning and although sunny, the howling wind created a very cold feel. Athlete Kate was already there warming up on the track with her bike set alongside the fence. Coach Justin brought the trainer and set Kate’s bike up. We began by observing Kate’s workout. Coach Justin led Kate through various running drills that we implement at our run clinics. Justin has been working to help Kate increase her forward lean, improve her landing and enhance her push off and extension. After about 15 minutes of several drills, including the tire pull, it was time to hit the bike. Kate road strong and steady for 20 minutes as Coach Justin’s objective was to see how much the bike fatigued her mile repeats. Justin explained his goal for this session was to compare this same benchmark workout performed last week, but without the bike. This week, he would be able to discover how much the bike affects her run. So, Kate hopped off the bike and ripped out 4 x 1600 on the track while we videoed. After a solid performance, Kate stretched and we jumped back in the cars to hit a late lunch at the OTC.

  

Following lunch we analyzed the video of Kate’s workout. Justin led us in a comprehensive analysis and explained how to take video, break it down, assess what needs to be worked on and how to get the most out of the athlete from a biomechanical point of view in the shortest time possible. Our biggest key take-a-ways were the use of the Silicone Coach software that we already have to analyze angles and biomechanical form so our athletes can visually see what they are doing and what they should be doing. From the running drills to the mile repeats, we learned the power of the software to show angles and assess proper biomechanics. We clearly could see how the drills help put the athlete in the proper positions to enhance running form and in turn, improve running economy. We then were able to see a progression of Kate’s ability from past weeks workouts, to this week’s mile repeat benchmark workout and how the bike affected performance.

After much analysis, it was back to the pool again to work with Coach Mike and Athlete Andy Potts. As many of you may know, Andy is one of the best swimmers in the sport and quickly growing into one of the best triathletes. Andy is a stickler for form. He incorporates drills and technique work in every session. Watching Andy, you can really see an amazing body position as he glides almost on top of the water, holds the water upon entry and powerfully propels his body with a dominant pull. While Andy ripped out some intervals, Mike showed us some underwater video analysis and explained why Andy is so fast. He then went on to provide some background and insight to how he puts the total training plan together. Our favorite was to learn that Sunday is a day of rest for Andy. Both Mike and Andy really believe in the power of a rest day, plus they make sure Andy has time to be a good dad and husband too! After Andy’s swim session, he graciously spoke to us about his swim, bike, run and strength training and took the time to even pose for some pictures.

  

  

After the swim session, Rob and I did take 20 minutes to rip out some pull-ups at the pool. Wow was that hard at altitude. Too exhausted from the busy days, we skipped our run and went back to the Athlete Center for another yummy meal!

Wednesday was another knowledge filled day. We began discussing training zones and reviewed data on various elite athletes’ testing results from benchmark field testing to lactate threshold and VO2 max testing in the lab. We were able to break down lactate profiles to determine what focuses to implement into the training plan to achieve desired outcomes in races. We also reviewed various cycling power data and gained comparisons on various female and male power outputs based on age and racing distance. Through various abilities for functional threshold power to peak power, we learned specific workouts to put in place to help athletes improve their limiters and enable them to reach desired outcomes. Along with specific workouts to help athletes build upon power, turn limiters into strengths and enable successful racing results, we also learned numerous detailed benchmark field tests to implement. The benchmark workouts allow a coach to determine where an athlete is in his or her training cycle and how they would perform at a race at that time. The benchmark workouts also enable a coach to create the needed workouts to progress them in their training to enable them to reach their goals at various points in the season. We already use various field tests and appreciated learning new benchmark workouts to easily and effectively allow an athlete to measure progress and assess performance markers.

On Wednesday, we also dove into some sports psych with the OTC’s Sports Psychologist, Peter Haber. We were educated on the role of mindfulness as being a particular way of paying attention on a purpose, being present in the moment and not being judgmental. Peter was able to use real life examples of how athletes are able to control their mind like they control their training. Elite Athletes are so close on athletic ability; it often comes down to whom has the strongest mind. Athletes must learn that thoughts are not reality. So for example, if you are having a “rough day,” control your thinking and don’t judge performance until it’s over. If you believe that you are not on pace, not going fast enough, not going to make the time you are shooting for…it will happen…but you don’t have to let your mind control that outcome. When you understand thinking and judgment happens, but don’t buy into it, you can control the outcome one step and one thought at a time. As coaches, we learned how to help our athletes practice Mindfulness. We were taught ways to help an athlete recognize every time a thought occurs, to be aware of the thought and then bring his or her thinking back to the swim, bike, or run and to stay in the present, focusing on the positives and controllables. With our athletes, we must ask:  Where was your mind? Was your mind into the workout or were you lost in thoughts? Did your mind wander while you were racing? Did you get lost in emotions? As coaches we must deal with emotional and mental “stuff” that happens with our athletes. To coach effectively and really help our athletes obtain their goals, we must get to know our athletes and utilize sports psych to understand how it will influence their performance and affect training and racing.

We ended the day with a detailed discussion on developing young athletes into juniors, budding juniors into elite athletes and balancing age group athletes’ busy schedule while helping them achieve athletic success. Another exhausting day, we opted to skip our evening workout and hit the Athlete Center for another delicious and nutritious dinner. This time we waved hello to Hunter and his son enjoying a nice dinner together.

Thursday morning we hit the cafeteria for breakfast and the gift shop. We wrapped up our session and this time jumped on our bikes for a ride and then out for a glorious run through a park. A quick shower at the OTC, back in the RV and a stop at our favorite New York Pizza place in town, we scarffed down a yummy pizza and started the trek back across the country. The long drive home allowed Rob and I to digest all that we learned. We are looking forward to enhancing our athletes’ training and racing and growing Energy Fitness Coaching with the new tools and tips acquired at the OTC.

Posted by Coach Kelly on 04/28/10 at 01:04 PM
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Monday, April 19, 2010

RV Journey

For pure entertainment, I thought I’d share our “journey” to and from the Olympic Training Center in Colorado Springs this April 2010. It was our first experience driving and traveling in a Recreational Vehicle. We hope you get some laughs out of our time in the good ‘ole RV!

To appreciate the story, I’ll provide a bit of background information, but in hopes to keep the long story short, I’ll spare all the details. So, my grandparents have been into the RVing community for the past 10 years and it’s becoming a little too much for them in their mid 80s. So one day, on a whim, my grandfather decided to sell his pretty much brand new, diesel, 44 foot, very nice, motor home.  In the spur of the moment, Grandpa took the RV to a local dealer and was told by the sales man, he could get $50,000 right away if he put it under contract. Come what may, he just decided he wanted to sell and would take 50 grand for $400,000 high end “bus”! Upon discovering this, my dad called Rob and I and said we should go in together and buy it. Then, we could keep it in the family and we all could use it. My dad would love to take the grandkids all over the country and Rob and I would love to wrap it with EFC logos and drive it around the country to races, camps and clinics! It would be just what the doctor ordered to travel in when pregnant and then with our baby! It seemed like the perfect way to make it to more of our own races, our athletes’ races and to family across the country too! Without delay we called Grandpa and offered to buy it. Unfortunately, it was already under contract. So, persistent and determined, Grandpa and Rob went to the sales center early the next morning. Regrettably, it was too late.  The dealership was smart and knew how much they could really get for it and “sold” it before we could even put in the offer.

Disappointed and a bit heartbroken, Rob decided we should rent one and see if the RV traveling would really be the way to go. With our looming trip of a long drive across the country and various hotels in the mix, we thought renting the RV for this trip was the best option.

Our goal was to arrive in Colorado as early as possible and spend Easter with Rob’s family in Boulder as well as check in on little Amber and her ear. Due to cost and time constraints, the best we could do was rent the RV for pick up on Friday, April 2nd and return it by Saturday morning, April 10th.

The trip began Friday afternoon as my Dad and Rob drove 2 hours north into Michigan for a quick tour of the RV and to bring it home. Arriving late Friday evening, Rob rolled in with a 34 foot, brand new bus. It only had about 200 miles on it and it was huge! We spent the evening taking off the brand new plastic coverings and wiping it down. My mom brought the girls over and Lilly and Olivia had fun playing in it. It was dark, so we didn’t get the real feel for it, but we were excited. We worked until well after midnight packing clothing, food, cooking supplies, bikes, computers, gifts and more. Exhausted, we finally got to bed.

Up early Saturday morning, we began loading with hopes of launching between 10 and 11am as Easter service was 9am Sunday in Colorado. But, due to the high winds throughout the Midwest, and wind warnings throughout Indiana and Ohio on Saturday, we would not be able to safely drive the RV. So instead of leaving early in the morning, we decided to go for a very windy run, eat a healthy lunch and then push off after the wind advisory ended. Although still extremely windy, we knew we had to give it a try and at about 3pm, we finally were able to take off. Rob started the jaunt and it was a windy battle! Not only did the crazy wind make for a tedious drive, but the “pop-out” sides of the RV wouldn’t stay in! This model had two “slides” that popped out about 2 feet on both sides to provide a lot more room when parked/camped. However, they are not supposed to move while in motion! As our luck would have it, the driver side pop out kept sliding out about 3 inches causing major safety concerns. After numerous stops to try to push it in and calls to the service center, we continued with the malfunction. Finally, the service center discovered, our model RV did not have a locking system and we would have to find a Home Depot to rig up our own stay-put system. After hours of mind-numbing driving, howling wind pushing us all over the road, gushing wind and rain seeping inside through the slide out and an extensive Home Depot and Lowes store search on the GPS, finally we found a store not too far off our route. Handy man Rob marched out of the RV, bought a tape measure, came back to the RV to gauge the pop-out inward measure and back in to cut pieces of 2x4 to wedge inside the RV and hold the pop-outs inside and in-place.

So instead of taking 3 hours to get to the Illinois border, it took us 7!  Rob’s forearms and shoulders were so tense and sore from gripping the wheel that whole time that he felt as if he had been driving all day. Unfortunately, we needed to push on. If there was any chance of making Easter Service or at least Easter dinner with Rob’s family, we pretty much had to drive straight through.

Long story short, with Rob and I both taking a turn at the wheel, it took us over 24 hours of drive time to get to his family. Normally we make it in 17 hours, but this time, due to the un-powerful gas engine, which was a dog in the hills on top of our wind challenges, driving the big rig was slow, fatiguing and required constant focus.

Along the long, bumpy and windy ride, we quickly discovered the need for a diesel engine over gas as well as the air ride system.  Our rental was lacking this expensive quality and our drive was very bumpy and loud. The noise was so thunderous along the highway that we couldn’t even hear the phone ring let alone talk on it. Although we experienced many “headaches” along the way, there were many positive attributes of RVing. My 2 favorites were the ability to just get out of my seat and walk back to the “ladies” room every 1 to 2 hours as well as just grab snacks from the cupboard or fridge to keep us fueled.  That surely made the trip much more enjoyable for me and the baby!

Even though we were deeply saddened we missed Easter Service and Easter Dinner, we were thankful to make it to see Rob’s family Sunday evening. No time to shower, just hellos with the family. We briefly played with the kids, listened to Laura play the bag pipe and ate a quick meal, but then we were back in the RV with still more driving ahead. Another 3 hours of driving, we finally arrived in Colorado Springs well after midnight. Imagine this, 2 city slickers, one tall skinny guy and one short pregnant lady, rolling up to the Olympic Training Center in a bug covered, 34 foot long RV, after midnight. That’s a picture. The parking guards were surely not used to this site. I explained our story and thankfully they were very nice and welcomed us into the complex. Although unsure where to send us, they said we could park in the lot for the night. So after a couple of trails and error, we finally found a spot. Exhausted from the travel, we quickly fell asleep and began to get excited about our Elite Mentorship program at the Olympic Training Center.

Hopefully our journey in the RV has been interesting so far…well, it gets better…

Monday evening after a long and informative day at the OTC, we headed back to the RV. Tired and hungry, we quickly grabbed some pizza and pushed on to a campground just outside of town. It sounded nice…”Garden of the God’s Campground,” well, names can be deceiving. Dark, late and fatigued, we as newbie RVers pulled into the grounds and stared at the closed sign. Now what? Well, a quick read of some handouts and a map attached to the wall and we think we can just fill out some paperwork, leave our CC number and find a spot to empty our waste, fill up with fresh water, sleep and be on our way in the morning. So Rob attempted to pull into a slot as all looked clear, but suddenly we heard a “crunch.” He pulled forward slightly, got out and saw he had run over the sewer drain.   “Get back in, let’s hit a different spot,” I shouted and onward and upward we went. This time I got out and directed him and after much work, we finally settled into a position to reach the removal and refill areas. Although the ground seemed level, the pop-outs did not open. We then tried the leveling jacks and they didn’t work either. We proceed to insert the owners CD into our lap top, follow the instructions and still no luck. Frustrated we still are confined inside and toasted from the travel and busy day, we decided not to fight the pitch black sky and instead we got some sleep. Our plan was to just have at it at dawn. While sound asleep, we were awakened by violent rumbles and howling winds. The RV shook viciously and I held onto Rob praying we would not be blown over. Thankfully the Chinook winds only lasted 3 to 4 minutes and the RV remained upright. Wow, what a scare that was!

At sunrise Rob headed out to implement his first waste removal while he graciously let me finally get some exercise in. I jumped on my bike on the trainer in the confined motor home and pedaled easy for a quick 30 minutes. Meanwhile Rob experienced torture. I’ll spare the details, but provide you with a couple highlights…the hose the RV rental company supplied was too short and they failed to provide a sewer clamp. With the hose stretched out and the end just reaching inside the waste drain, Rob slowly opened the gate and “prayed.” Within an instant the hose shot out like a rocket and sprayed our waste everywhere! Rob reacted spontaneously turning off the valve but it was too late. The damage was done and our waste flew far and wide. The boy scout that Rob is, barreled down, with elbow high gloves, a whole roll of paper towels and Clorox wipes and he cleaned it all up.  Thankfully, he was able to drain the used water and fill the fresh water tanks successfully. Although behind schedule with the catastrophe, he quickly got rid of his clothes, showered and soon we were off to the OTC for another very busy day!

Due to all the drama with this RV, we decide to stay put Tuesday night and not leave the parking lot. Finally we got some sleep! Still fatigued, we slept in and awoke to find a couple inches of snow on the ground! Crazy! So, we quickly squeezed in 30 minutes on the trainer and decide to shower at the OTC this time. Ahh, much better! We had another great day working with athletes and coaches and headed back to the RV late Wednesday night. We wrapped up Thursday and by early afternoon, the parking lot was much less crowded so we finally were able to pop out the sides and actually have some space! We road ease for an hour and went for a glorious afternoon run through a beautiful park. Quick shower at the OTC, some more pizza on the road and we were off again. Our initial intention was to stop and see Rob’s family Thursday afternoon/evening before the long drive to Chicago. However, because of the additional time the RV travel was requiring and the high winds still in the picture, we had to forgo our visit in order to make our other deadlines. We put in a good 7 hours of driving Thursday evening into Friday morning. We had a much smoother waste emptying experience along the highway this time. However, our quick stop for a nap was not so smooth. We paused at a rest stop in the middle of the night, right along the busy interstate and as we tried to rest, the RV shuttered every couple seconds as the semis motored by. We gave into the futile attempt to sleep and continued on.

As the sun rose, it grew into a gorgeous, sunny Friday and as our luck would have it, we faced yet another head/cross wind. We pushed on with focus but did take time to stop along the way for an amazing run in a beautiful state park with gravel trails along some old canal. That rejuvenated us and before we knew it, we in the southern burbs of Chicago meeting with a new athlete and his family. After a wonderful meeting and yummy dinner, we pushed on home. Driving through the night, we kept ourselves awake by singing old school songs. Finally we arrived at 4:30a.m. Saturday morning, hit our bed for 2 hours of sleep then scurried to unload and clean the RV. At 8a.m. we grabbed waters and poor choice, but available, a bag of jelly beans and we were off again. We needed to find one more waste removal site and fill the propane while we were there. That proved more challenging than expected. After several false leads, we finally found a nice little campground in Michigan and were able to remove and refuel with ease. Although late to return the RV by 1 hour, we did make it and we were happy to share our drama with the RV crew. After a couple of hours dealing with the return and understanding the diesel pushers and the higher end RVs, we finally were back in our car and heading home.

Starving and worn out, we searched for some good pizza. With my food allergies, eating out is always an issue, so after about 30 minutes of wasted driving we finally found a great favorite. We enjoyed our lunch, found a Chase bank to deposit a bunch of checks and started the final trek home. A quick stop at the store for some milk, yogurt, fresh fruit and veggies and suddenly it was already 6p.m. Our nieces, Olivia and Lilly turned 9 and 4, April 6th and 7th and the whole family was getting together for a swimming party. With the party already underway and we hadn’t showered let alone made it home, we speedily rushed to unload the groceries, shower and get to the party. Rob was absolutely amazing. He immediately found a second wind, jumped in the water and made the party. The kids had so much fun using Uncle Rob as a human jungle gym!   Thankfully he wore them out and we were home by 11p.m. for some couscous and to bed by midnight!

Ahh, it felt so good to sleep in! We didn’t wake up until 11a.m. and took time for our favorite steel cut oats, a long run in the sun and off to our Aunt’s 50th surprise b-day party. Another fun family event and back home as athlete Cristie came in town, stayed with us Sunday night and we all had a great workout together Monday morning. Finally, we were back on track with sleep, workouts and good food!

As posted in our other blog, it was awesome working at the OTC. And as I stated at the beginning of this post, as many of you know, it’s always an adventure for us! The RV journey is just another to add to the collection! We hope you enjoyed the story and we can’t wait to catch up with you all very soon!

-Kel

Posted by Coach Kelly on 04/19/10 at 08:24 PM
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