Matt Frazier on Eating Healthy and the Habits that Support Hard Training

My college coach used to say, “Don’t burn the candle at both ends.” What he really meant was, “Don’t drink too much and stay up late chasing girls.

healthy habits

When you unpack that nugget of wisdom, it’s clear that the lesson is about so much more than running.

Because while your long runs, weekly mileage, and faster workouts are all important, they won’t help you improve if you don’t prioritize a healthy lifestyle.

Without proper nutrition, you won’t have as much energy to tackle your training.

Without enough sleep, recovery will be sub-par and some of your hard work will be wasted.

Without reducing stress, the risk of over-training and injury increases (and you’ll rarely feel good).

So it makes sense to give yourself every advantage and set yourself up for success, especially if you’re gearing up for a big race or attempt at a personal best.

Before all of my marathons – especially my 2:39 PR at the Philadelphia Marathon – I joked with my friends that I became a monk in the months leading up to the race:

  • I slept as much as possible
  • I came home early from seeing my friends and I didn’t drink as much
  • My easy runs were VERY easy
  • My foam roller became my new best friend
  • Post-run fueling was prioritized over being late to work (sorry boss)

When you get these “little things” (which are not so little) right, it makes training much easier to accomplish.

After all, success in running depends on the lifestyle that surrounds the training.

So the topic of today’s podcast is different than what I normally publish – but it’s just as critical to your running.

Matt Frazier on the Healthy Habits that Support Running

When I have a sticky problem, I reach out to Matt Frazier.

In just the last few years, Matt has implemented  a staggering number of changes to his life:

  • He adopted a vegetarian diet – and then vegan
  • No Meat Athlete was born and quickly became a world-wide movement
  • He improved his marathon from 4:53 to 3:09 to qualify for Boston
  • Not wanting to settle, he started running ultras – including a 100-miler
  • He’s given up oil and experimented with other habits like journaling, meditation, and fruitarianism

If you’ve ever tried to start a new healthy habit, you know how difficult this can be on top of your other obligations like work and family.

And I wanted to know how to make all of these “little things” easier to implement in your life.

Because if you’re not sleeping well, eating right, and eliminating stress the other 23 hours of the day, then running a longer distance or racing a Personal Best is going to be that much more difficult to achieve.

You can listen on iTunes or – for our Android users – on Stitcher.

Show Links & Resources

Will you join us next week?

I mentioned on the show that this was just an excerpt from the full interview available to members of Team Strength Running

The team is my absolute favorite SR program for a variety of reasons:

  • It brings runners together! We have hundreds of members from all over the world, of every ability, and all of them love running
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  • Every month there’s a new guest expert like OCR pro Amelia Boone, sports psychology professors, pain management specialists, and a lot more
  • Coaching! Once you’re on the team, your success is my priority. Join our regular, live Q&A sessions to ask any of your running questions (no matter how weird or silly they seem)

We don’t open very often – but we will soon!

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If so, hop on the list here. You’ll be the only runners to know when we’re finally open soon.

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Jolien D'hoore puts Wiggle on the map with win – Women's Shorts

It is not even March (yet) but that hasn’t stopped the pressure forming on teams that haven’t secured a win this season. Wiggle High5 can breathe a sigh of relief, however, after Belgian sprinter Jolien D’hoore secured their first victory of the seaon at the Omloop van het Hageland on Sunday.

D’hoore beat former Wiggle teammate Chloe Hosking to the line, with Sarah Roy (Orica-Scott Women) rounding out the podium.

“I felt really good today, and the team was really strong,” D’hoore said after the race.

Wiggle had come up short in the previous day’s edition of the Women’s Omloop Het Nieuwsblad, with D’hoore finishing seventh and her teammate, Elisa Longo Borghini, claiming fifth. The Italian was in the thick of the action on Sunday and attacked several times. Her final assault came in the final kilometres and despite holding an advantage over the peloton she was caught inside the final 500 meters. Wiggle were not to be denied, however, and D’hoore edged out the competition to take a deserved victory.

“I was a little bit surprised by it, because of the race yesterday, but we went into the race with a plan. Elisa was on the attack, and I was in a breakaway once, and the other girls helped us amazingly, and in the end it all worked out.

“Elisa was going for the win,” D’hoore added. “The plan was that she attacked on the last climb of the last lap. She would go for the win, definitely, and I had to be there just in case we caught her back before the finish.”

“Actually, I didn’t do a perfect sprint. If I could do it again I would come from a bit further away, just to get a bit of shelter, and then come out in the last few metres. But I was there in the front, so I had no option.”

Brand makes winning debut at Omloop Het Nieuwsblad

Lucinda Brand had the perfect race debut for her Sunweb team on Saturday, with the Dutch rider winning Omloop Het Nieuwsblad thanks to a series of late attacks.

The 27-year-old, who moved from Rabobank-Liv at the end of 2016 and finished fifth in the race last year, moved clear with a group that contained Chantal Blaak (Boels Dolmans Cyclingteam), Annemiek Van Vleuten (Orica Scott Women), Ellen Van Dijk (Team Sunweb Women) and Elisa Longo Borghini (Wiggle High5) before going clear in the final kilometres. Sunweb’s Leah Kirchmann – Cyclingnews’ most recent diarist – finished a credible 39th after helping Brand in the early stages of the race.

“It was a really good day. The team were great and supporting me really well by keeping me out of the headwind,” Brand said at the finish.

“The girls kept me in a great position, and we were in a perfect situation with Ellen up the road and good support behind. They helped me to maintain a good position ahead of the cobbles and climbs, so I didn’t have to do anything which was great.

”I started the Molenberg first and when the attacks went we got away in a small group. Ellen’s gap held well in front which was good for me then I bridged across on the cobblestones when the gap came down. Then we were six with a few strong sprinters so we wanted to get away. With about 10km to go we started attacking. I had my final attack with about 5km to go – this was really hard but Ellen did a great job behind reacting to everything.”

Blaak survives crash to take second in Omloop Het Nieuwsblad

A crash on the Côte de Trieu almost scuppered Chantal Blaak’s chances at Omloop Het Nieuwsblad on Saturday but the 27-year-old, who finished runner-up in the event 12 months ago behind her teammate Lizzie Diegnan, rallied to take second on Saturday, with Sunweb’s Lucinda Brand stealing the show.

“I crashed in the Côte de Trieu, which was really not a good moment. It was on the bottom and by the top, I was already back in the group of 30,” Blaak said.

After further problems with her bike, Blaak returned to the leaders and made it into the final selection that included Brand. The Sunweb rider attack several times, with the final acceleration proving too much for her companions, including Blaak.

“When Lucinda attacked for the last time, I couldn’t pedal at all. I had good legs but not good enough legs for that.”

“We did our best,” she said. “We did everything we could. We had such bad luck today, and I think second was the maximum. I’m happy with how I raced and with the team. I know it’s not possible to have another season like last year where we win everything, but here I’ve finished always fourth and third and second. It would have been nice to win.”

Lepisto finds form in Belgium

Lotta Lepisto, one of the breakthrough riders of 2016, opened up her 2017 account with fourth place in Sunday’s Omloop van het Hageland. The Finnish rider was unable to make the podium as Jolien D’hoore won her first race of the season, but the 27-year-old took a number of positives out of the race.

“I had a flat tyre in the middle of the race and it took super long to get back because we were car number 19,” Lepisto said.

“There was a breakaway at the same time and the peloton was going full gas trying to catch them. Lisa [Klein] did a super job to bring me back, Stephie [Pohl] gave me her wheel and Clara [Koppenburg] was also helping me. It was super nice to have Allie Dragoo so strong today, she followed the team orders to perfection, it was cool to see the team working together. I think I am a little disappointed because it would have been an amazing reward to be on the podium for them.”

Lepisto and her Cervelo Bigla team head to Italy at the weekend for the women’s opening round of the World Cup at Strade Bianche. The team failed to make the top twenty twelve months ago but will take confidence from their experience in Belgium as they continue to develop.

“For myself, I feel like I am finding my racing legs. It was great to see the girls working together. We are working on our communication, analysing the races and learning what we did well and what still needs work and we are definitely moving forward because of it,” Lepisto said.

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Tour de France 2018 route: details of opening stages revealed

Organisers ASO confirm the 2018 edition of the Tour will begin in the Western region of France, with a team time trial on stage three.

Organisers ASO have confirmed that the Tour de France 2018 route will begin in the western-central French region of Pays de la Loire, with an early team time trial on stage three.

The department of Vendée will be the section of the region that hosts the roll out of the 2018 Tour. The department has hosted the Grand Départ no less than five times out of the nine times the race has been in the region.

>>> Tour de France 2017 route revealed

As was the case when the Tour de France last started in the Vendée in 2011, the first stage will start in Noirmoutier-en-l’Île with the opening kilometres over the Passage du Gois, a causeway that is submerged at high tide.

The causeway was also used in the 1999 edition of the race when its slippery surface caused chaos with a number of contenders hitting the deck. However in 2011 the crossing was neutralised, and we would expect to see the same in 2018.

The opening stage on June 30 is 195km long with a finish in Fontenay-le-Comte. The flat finish to the stage should mean a bunch sprint, although with much of the stage consisting of a southward ride along the coast, crosswinds could well be a factor.

Watch: Tour de France 2017 essential guide

Stage two, 185km between Mouilleron Saint-Germain and La Roche-Sur-Yon, also features a flat finish and looks to be more straightforward than stage one.

However, as was the case when the Tour de France last started in the western region, the organisers have thrown in an early team time trial, which is 35km-long starting and finishing in Cholet.

In 2011 the gaps between the teams were narrow with only 10 seconds separating first and sixth (although the stage was 10km shorter).

There are also similarities between the individual time trial that started and finished in Cholet in 2008, with the 2018 race covering many of the same roads as the stage which was won by Stefan Schumacher, who later tested positive for EPO.

>>> Could Brussels be set to host the 2018 Tour de France Grand Départ?

The fourth stage will start in the coastal town of La Baule and head northwest towards Brittany, with the location of the stage finish to be revealed at a later date.

Reports from local press suggest that the race could take in some of the dirt roads used in the Tro-Bro Léon one-day race.

The German city of Düsseldorf kicks-off proceedings for the 2017 Tour de France, while Mont Saint-Michel in Normandy hosted it in 2016.

Two foreign starts preceded that with Utrecht in the Netherlands and Yorkshire in 2015 and 2014 respectively.

2018 Tour de France route

Stage one (Saturday, June 30): Noirmoutier-en-l’Île to Fontenay-le-Comte, 195km

Stage two (Sunday, July 1): Mouilleron-Saint-Germain to La Roche-Sur-Yon, 185km

Stage three (Monday, July 2): Cholet to Cholet, 35km (TTT)

Stage four (Tuesday, July 3): La Baule to ???

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Blake Pieroni, Indiana Confident Heading into Big Tens

Indiana’s Blake Pieroni. Photo Courtesy:

By Dan D’Addona.

With four Olympians returning to Indiana, the Hoosiers had a boost of confidence entering the season.

But it wasn’t just the Olympians. The confidence spread throughout the team like wildfire and the Hoosiers quickly found themselves with the nation’s No. 1 ranking.

“I think we knew from the beginning that last year was kind of a learning year and that this year could be something really special if everyone stayed healthy,” said junior Blake Pieroni, an Olympic gold medalist in the 400 relay. “As the weeks rolled on, we realized how good we had become in a short time.

“The guys who went to Rio, we can tell how much more confidence we have. I think that is what has helped us more than anything.”

Now, the Hoosiers head into the Big Ten Championships as the favorite, holding the No. 4 ranking in the country. Becoming Big Ten champs is something the Hoosiers have been focused on all season.

“We talk about it a lot. Since the beginning of the season, we have thought it was a possibility,” Pieroni said.

While some teams could get caught up having the No. 1 ranking, the Hoosiers used it as motivation and remained realistic.

“That ranking was a bit optimistic,” Pieroni said. “We went undefeated this year, but Texas and Florida didn’t have all of their guys there. Championship season is a completely different thing.”

Pieroni has had plenty of championship moments in the past year, competing at the NCAA championships, then the Olympic trials, the Rio Olympics and the short-course world championships.

“It has been a crazy year,” he said. “The past 12 months have been an incredible ride. Everything we have experienced has taught me a lot about swimming.”

But there was nothing like claiming an Olympic gold medal, even as a swimmer in prelims.

“When those guys won, it was the greatest thing watching them swim. I had roomed with Caeleb (Dressel) and Ryan (Held) the previous few weeks,” he said. “It was incredible.”

Now Pieroni will be facing several swimmers he faced a the Olympic trials and in Rio at the NCAA Championships — something unique about the sport of college swimming.

“It is very special. My mood is definitely about the confidence. A lot of the guys who I will be racing will be there,” he said. “It is incredible.”

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Rolland scales back on race days ahead of Giro-Tour double

Don’t be surprised if you don’t see much as usual of Pierre Rolland (Cannondale-Drapac) this spring. However, when it comes to scaling Mount Etna in the first week of the Giro d’Italia, it could be another story altogether.

The 30-year-old Cannondale-Drapac pro will be doing races like Paris-Nice and the Volta a Catalunya, which he led back in 2015, and has just completed the Ruta del Sol. In all of these, he’ll do his best to shine. But this spring there’s no Romandie on his program, for example, which has been on his race schedule since 2011, or the Ardennes Classics or Pais Vasco, all of which have featured regularly for Rolland.

With the centrepiece of his year a Giro-Tour double, where – as the French climber told Cyclingnews this December – he’ll be focussing on stage wins, Rolland may well not be as high-profile in the spring as he tends to be.

“I also expect to do something in Paris-Nice, because that’s a very important race, and I’ll ride in the Volta a Catalunya as well, but that period’s not the crucial one,” he told Cyclingnews during the Ruta del Sol, his first race of the season.

“The really big goal will be to be up there in the Giro d’Italia and then still be fresh in the Tour de France.” It will be a “very different approach”, he says, to the Giro in particular, where he last raced in 2014, taking fourth overall, “with only about 20 days racing in total”.

The change in strategy is one based both on doing the Giro-Tour double for the first time since 2014 and on his and his team’s joint decision that he avoid going for the GC in stage races in general. Instead, breaks will be his raison d’etre in both Grand Tours.

“For the Giro we’ll have [Davide] Formolo and maybe [Joe] Dombrowski for the GC,” he reasons, “and for me, it’s a way of looking differently at the race, so I can be more relaxed and look out for the breakaways. I won’t have to worry about the flat stages and rainy ones, just do the thing I enjoy.” The Giro’s stage 4 ascent to Etna, therefore, is one possible target, and so too is the final week of the Giro in general.

The Giro, he says, is a race that is so demanding physically that there is no point in doing it just out of a sense of duty or pure obligation, which partly explains Rolland’s change of strategy to one he likes more. “If you’re motivated, you can get a heck of a lot out of the Giro. But you won’t get anything out of it at all if the sports director has said ‘you’ve got to do it because you’re too fat.'”

Rolland, in any case, is in a good place so far this season. “I’ve had a very good winter, I could do almost everything I wanted in terms of training. Now’s the point where I have to get as much data as I can from stage races like the Ruta del Sol.” Come May, though, his racing strategy will be far less about gathering information – and far more gung-ho.

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The unknown side of Mont Ventoux

Just to the north of ‘the Giant of Provence’, the rugged and little-known roads of the Drôme offer some unforgettable riding

Dominating the landscape around it in awe-inspiring fashion, Mont Ventoux has long been an iconic location for cyclists.

Yet, all too many tackle one, two or perhaps even all three of the roads that weave first through forest and then the bleached lunar terrain of its upper slopes to the weather station at its summit and then head home, unaware of other riding delights that lie in the shadow of ‘the bald mountain’.

>>> Tour de France 2017: Latest news and info

Chief among these are the road that meanders up the majestic and occasionally quite terrifying Gorges de la Nesque between Villes-sur-Auzon and Sault, and the undulating route between Malaucène and Bédoin via the Col de la Madeleine.

Much less well-known, though, are the beautifully tranquil roads in the Drôme, the rugged region that is home to the Drôme Classic one-day race. It lies to the north of the Ventoux, and is bordered to the west by the Rhône valley, to the north by the Vercors massif and to the north by the Alps.

Mont Ventoux. Photo: Chris Catchpole

With a population of just half a million, most of whom dwell in the valley towns such as Valence, Montélimar and Romans-sur-Isère, the Drôme is ideal riding country.

Like the very similar and much better known Ardèche, on the western side of the Rhône, it offers a myriad of almost deserted minor roads, often bordered by dazzlingly vivid fields of lavender and olive groves that provide the AOC-rated Nyons olive oil.

The small town of Nyons with its spectacular 15th-century bridge spanning the Eygues offers a good base for exploration in all directions. To the south and east are the Baronnies, a sparsely populated area where the roads twist and undulate between remote and almost forgotten villages.

If heading this way, the 120-kilometre circuit of the Ventoux shouldn’t be missed, but nor too should the road over the 1300-metre Col de Perty, a Tour de France and Critérium du Dauphiné regular that offers expansive and spectacular views over the Baronnies Provençales regional park, established in 2015.

>>> Tom Simpson’s Mont Ventoux memorial back to former glory with help from Thomas De Gendt (video)

Cutting north from Nyons, the D538 and adjacent routes connect the small towns of Dieulefit, Bourdeaux and Crest. To the west of this road towards the Rhône, the terrain offers easier riding through the fertile agricultural land close to the river.

To the east, where the soil is poorer and the cultivation of vines and aromatic plants predominate and delicious scents often fill the air, the roads are lumpier and almost devoid of traffic, even in peak holiday periods.

To the north is the Drôme valley, home of the Classic road race, which starts and finishes in Livron-sur-Drôme, just a few kilometres from the river’s confluence with the Rhône. Heading east, the race’s route is studded with short, sharp ascents, notably the 24 per cent grade of the Mur d’Allex, which is tackled several times.

Tour de France 2016 stage 14 visited the region. Photo: Yuzuru Sunada

Continuing upstream to Crest and beyond to Die, the provençal feel continues, with hilltop villages rated among the most beautiful in France looking down across lavender fields and up into the peaks of the Vercors and Hautes-Alpes.

For those who like the going a little steadier, there is a riverside gravel trail, Le Long de la Drôme, running 130km from the source of the river down to Livron.

North of Die, the Vercors Natural Park offers numerous majestic routes past soaring limestone cliffs and through dense forest.

Sadly rather neglected by professional racing these days, it was once a regular Tour de France haunt, and that word is well chosen in the case of Jean-François Bernard, who lost the yellow jersey and all hope of victory in the 1987 race in this range just after he had put his rivals to flight on the Ventoux and seemed to have the Tour won.

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Injured? How to change your training when you can run again

Nursing a running injury is demoralizing. You’ve lost fitness. You can’t do what you love. And you feel like your progress has stagnated.

running injury

During my own running career, I’ve had countless injuries. Some were minor while others (like my ITBS injury) lasted six months.

After six months of being sedentary, wishing I could just take a few steps without shooting pain near my knee, and more reruns of House than I care to remember, I was finally able to start running again.

That experience – and what I’ve since learned about strategic injury recovery – prompted me to overhaul my approach to injury management.

My new approach has resulted in:

  • Only one major injury from 2009 – 2014 (I’m very proud of this considering the annual injury rate is around 70% for runners!)
  • Powerful results from my clients with injuries as diverse as patellofemoral pain syndrome, Achilles tendinopathy, and plantar fasciitis
  • Invitations to speak about injury prevention at the National Endurance Sports Summit at Princeton University

My #1 goal is to elevate the sport of running: to help runners get stronger, healthier, and a lot faster.

Any other goal is simply a distraction.

So you can imagine I love it when I hear from my runners:

And much like other areas of life, testing is what helped bring my injury approach from haphazard to stunningly effective.

But it wasn’t always that way…

The “Normal” Way of Treating Injuries

Most runners use a “Try Everything, Try Nothing” approach to injuries. They throw a bunch of treatments, ideas, and tactics against the wall and hope something will stick.

But this approach has no overall strategy. It has no progression to get you from injured and unable to run to healthy and able to run pain-free.

This mirrors exactly how I dealt with injuries in college. If something started to hurt, I’d ignore it and hope the pain would just go away.

Then it wouldn’t and I would ice the painful area. Then I’d sit in the warm bath at the trainer’s before going to practice.

Without fail, it would still hurt. So I’d take a week off from running, sporadically ice my leg, take some ibuprofen, and spend a little more time than usual doing some random core exercises.

Sometimes it would work. Sometimes I’d still be in pain a week later.

This entire process drove me crazy!

Why wasn’t my treatment approach formalized and put into a specific protocol – with detailed, daily steps to help me run again?

The answer is that at the time, I didn’t know any better. I had only been running for 6-7 years and my running geekery had yet to truly blossom.

Now, things are different. I’ve upgraded my approach after I:

  • Learned more about the sport during the USA Track & Field coaching education course
  • Read a few (ok ok, too many) books about running
  • Worked with thousands of runners on their own injury struggles

And while I’ve been called a magician, a “bloody little ripper,” and accused of having “mystical powers,” none of that is true.

I just tested many types of injury treatment approaches very well (you can get a sneak peak here).

The Testing Approach to Injury Management

When it comes to returning to running after an injury, there are a lot of unknowns. You might ask yourself a lot of questions:

How should I increase my mileage after my injury?

What should my first run back look like?

How should I modify that first week of running?

There are no clear-cut answers. But there is an approach that helps.

Episode 32 of Q&A with Coach goes into more detail about this testing approach to post-injury running.

Ultimately, it does depend on several factors:

  • the nature and severity of your injury
  • the amount of training time you missed
  • your history with injuries
  • whether you have a goal race coming up

To help with your individual situation, any coach needs to ask a lot of clarifying questions. Doing so helps whomever is giving you advice have a clearer picture of your unique injury.

If that interests you, then you’d love Team Strength Running where I do live Q&A’s with the team every few weeks.

Every member has the opportunity to ask their personal, individual questions and get immediate feedback. It’s my favorite aspect of the program.

We’ll be opening soon to those who want to get every advantage with their training:

  • A library of 30+ training plans that prioritize injury prevention, weight loss, ultra marathons, and even base training
  • Live Q&A’s with me
  • A new expert interview every month
  • Access to our private community to meet other members, share stories, and encourage each other
  • Team discounts on gear, programs, and clothes

Want to learn more? Sign up here and I’ll let you know more about the program next week.

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Paul Delakis Downs Two Records, Waukesha South Takes Wisconsin Division I Team Title

Photo Courtesy: WIAA Tournaments (Twitter)

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on For more information about Agon, visit their website

Written by Benny Liang, Swimming World College Intern

The 2017 WIAA Boys Division I Swimming and Diving Championships took place Saturday, February 18th at the UW-Madison Natatorium. Paul DeLakis of Eau Claire Memorial North and Danny Larson of Wauwatosa West led their teams, taking multiple wins in their senior year.

After finishing in sixth place a year ago, the Sauk Prairie quartet of Desmon Sachtjen, Owen Doerre, Ayden Frey and Ben Chao surpassed all expectations when they won the 200 medley relay from lane one. Even with Madison West at the 100, Frey and Chao turned it on to pull the lead by a second in the back half. Their time of 1:34.04 marked a three-and-a-half second drop from last year. Madison West took second in 1:34.98 and defending champions Madison Memorial took third in 1:35.46.

In the 200 freestyle, three time runner-up Larson finally got his title. Taking the race out in 23.27, Larson consistently split 25 lows the rest of the way to finish in 1:38.95. The race between the second and fourth place finishers were very close; less than a tenth separated the trio. Madison Memorial senior Drake Horton took silver in 1:40.78, followed by Waukesha South junior John Acevedo in 1:40.80 and Middleton junior Michael Draves.

Delakis set the 200 IM state record in 2015 at 1:46.91. He elected to swim the 200 free instead his junior year and knocked nearly two seconds off the old state record of 1:38.02, replacing it with a time of 1:36.10. His senior year, DeLakis returned to take back his title in the IM. Facing off against Hudson sophomore Shane Blinkman, DeLakis went 1:46.18 to smash his own record. Blinkman finished in 1:47.12, followed by West Bend junior Bryan Fitzgerald in 1:51.83.

A triplet of juniors led the way in the splash-n-dash. Ryan Linnihan of Brookfield Central improved six places from his finish last year to take the title in 20.99. Lain Weaver of Madison West made a move in the second-to-last heat and improved six tenths on his seed time to take second in 21.10. Lucas Farrar of Arrowhead rounded out the top three in 21.22.

The 100 fly had another surprise performance come out of lane one. Alex Wowk, seeded seventh in 52.61, dropped over three seconds to take the event in 49.50. Last years runner-up Weaver outsplit Wowk on the second 50 but wasn’t able to catch him. Weaver finished in 49.75, with Green Bay freshman Kaiser Neverman in close pursuit. Neverman touched in 50.12.

Larson made it two-for-two in the 100 free, successfully defending his title. Boasting the fastest split coming home, Larson ran down Horton, Ben Redman of Eau Claire Memorial and 50 free champ Linnihan in the final stretch. Larson touched in 46.13, followed by Horton in 46.30, Redman in 46.31 and Linnihan in 46.38.

In the longest freestyle race of the night, 200 free bronze medalist Acevedo took top honors. Leading the race from start to finish, Acevedo dominated the field, posting the fastest split each 50 of the race. He finished in 4:30.12, just over a second shy of the state record time of 4:28.98 set in 2009 by Ryan Hansen. Two more juniors joined Acevedo on the podium; Draves and Fitzgerald finished in 4:33.52 and 4:34.90, respectively.

In the 200 free relay, it was DeLakis who gave Eau Claire Memorial their second win of the night. Entering the water over a second behind Waukesha South’s Jeremy Nagy, DeLakis dropped a 19.74 to outsplit Nagy by over two seconds. DeLakis’s sub-20 split makes him one of two swimmers in WIAA history to do so, the other being Derek Toomey of Verona who split 19.78 in 2010. Eau Claire won the race in 1:25.06. Waukesha South came in second with a time of 1:25.74, followed by Arrowhead in 1:26.39.

Hudson’s Blinkman won the 100 yard backstroke in record-breaking fashion. After taking lead at the 50 in 23.96, Blinkman hit the gas on the second 50, bringing it home in 24.88 to finish in a time of 48.84. Madison West sophomore Wes Jekel finished second in 50.26; 100 fly champ Wowk was the third and final swimmer to crack 51 seconds, finishing in 50.47.

In his final individual race, DeLakis stopped the clock in 54.08 to take the 100 breaststroke. That time was a new state record. Neenah senior Maxwell Boehnlein was second in 55.64 and Madison West sophomore Henry Miller (57.69) finished third.

DeLakis combined with Sam ChumasAndrew Vierbicher and Ben Redman to win the 400 freestyle relay in 3:07.63.

Waukesha South/Catholic Memorial totaled 246 points for the win while Madison Memorial was runner up with 216 and Eau Claire Memorial/North finished third with 189 points.

Full results here.

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Mariska Breland – Mat Workout (55 mins) – Level 2/3

What You’ll Need:


Focus on practice rather than perfection in this creative Mat workout with Mariska Breland. She dedicates this class to the end of 2016 and hopes that this will be the antithesis of a hectic year. She designed the class to kill you with kindness as she adds wonderful stretches between the challenging variations and combinations she includes.

Feb 20, 2017

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Davis Cup: Great Britain quarter-final tie in France to be held indoors on clay

Great Britain celebrate their victory over Canada

Great Britain’s Davis Cup quarter-final against France in April will be played on an indoor clay court in Rouen.

The three-day tie begins on 7 April, five days after the Miami Open, which is played outdoors on a hard court.

World number one Andy Murray, who sat out Britain’s 3-2 victory over Canada in the Davis Cup World Group first round, is expected to play in Miami.

Britain beat France in the quarter-finals in 2015, when they won the title for the first time in 79 years.

Murray, 29, said earlier this month he expected to return against France