Instagram story viewer> @sbrperformancecoaching> Posts

Brian Williams, USAT Coach

@sbrperformancecoaching

POSTS STORIES REELS TAGGED

Bridges to Bluffs 10k Open Water Swim - who is in for that? Beth and Caitlin of course 😂 Since an Ironman swim is only 2.4 miles let’s step it up a little. We all arrived in Knoxville, TN. Saturday evening to check in and take the River Boat Cruise with the other swimmers and officials We, included Beth, Caitlin, Carmen, and myself. Every swimmer was required to have a pilot / kayaker along side them for safety during the race. The swimmers jumped of the “Star of Knoxville” from about 5 feet up and once they began swimming, the pilots met them and paddled along. Pilots also provided the swimmers nutrition and hydration along the way. everything had to be passed by line/ rope The swimmer could not touch anything that would provide rest or propulsion. I was along side Caitlin as she swam down the river past Neyland Stadium, through the three bridges, and what seemed like at times, forever around each bend. Unlike in some years past, there was very little if any current to help swimmers along. Caitlin passed 18 swimmers that were seeded ahead of her She finished 11th overall and 2nd Female Masters in 2:37:13. Masters in swimming is over the age of 18. Until the age of 19 you are USA Swim. After that you are US Masters Swim.
Beth jumped of the Star somewhat reluctantly 😂, pushed herself, never gave up, keep her head in the water, and finished 67th. She was hard on herself when she finished believing she should have done better but I reminded her, she just completed a 10k swim in 4:00 hours 💪. Do you know how many people have ever swam that far !!!!
These two women decided to do this together about 3 months ago, plenty of time for a coach to prepare a plan 🤦‍♂️. They had a good swim base but they had to put in a lot of work and it payed off.
I’m going to say it again - they swam 6.2 miles in open water without stopping or assistance. Talk about a whole other endurance athlete world. Knoxville Open Water Swimmers did a great job putting this event on. Congratulations Caitlin and Beth.
More events coming up soon for SBR athletes
Coach Brian is a certified
USA Swim Coach
US Masters Swim Coach
USA Triathlon Coach
UESCA Ultra Running Coach by @sbrperformancecoaching

17

4

a month ago

Ella wanted to include the “Wildcat 50K” Ultra into her training plan, She is preparing for the Momba 100 in November. Ella wanted an indication of how her training was progressing.
She finished first overall female and second overall. She seems to be on the right track. We still have a lot of work to do but she is building a solid foundation for success.
This is the only photo we can find so far but it says a lot about her focus and determination.
Congratulations Ella. by @sbrperformancecoaching

5

0

a month ago

Just over a week ago Laura Ken started out on the Shawnee Hills 100k trail run. The weather was beautiful but hot. The course takes you through some challenging countryside in southern Illinois. Yes, southern Illinois has hills, lots of hills and bluffs. Laura Ken, her husband Ronnie, and I decided that at mile 50 to call jt a day. It was a good training run leading up to the “No Business” 100 mile trail run in a couple of months. While officially it was a DNF for the 100k, it was the confidence booster needed after a tough spring of setbacks. I am proud of how hard Laura Ken has worked to get back to running again.
Every adventure, every challenge, every step, is a testament to her grit, strength, and determination.

SBR athletes are putting in some serious training for some events coming up:
Wildcat Ultra 50k
Bridges to Bluffs 10k open water race
Michigan 70.3
Hoptown Half Marathon
Monumental Marathon
No Business 100
Momba 100
St Jude Half Marathon by @sbrperformancecoaching

5

1

2 months ago

A couple of weeks ago Scott set up his gear in transition for his first 70.3 in Ohio. Unfortunately the weather did not cooperate and the swim was cancelled. Disappointed about the swim but still excited to race, Scott headed out on the bike/run portion of the course He came in where he had planned, knowing that with the swim, he would have beat his goal time. Congratulations Scott. You had a lot of support from your family and worked hard for that finish.
Zinnia ( Caitlin’s athlete) raced in the Foco Fondo 100 (gravel ) in Ft. Collin’s CO. She finished 2nd in her category. Congratulations Zinnia !
Mitch is still out there running 5ks and half marathons for fun.
More events are on the horizon. Michigan 70.3, Shawnee Hills Ultra 100k, Hoptown Half Marathon, Wildcat Ultra 50k, Bridges to Bluffs 10k swim, and a lot of 5ks by @sbrperformancecoaching

7

0

2 months ago

Throwback Thursday
Not really but that’s probably how my athletes feel when I finally get around to writing about their events 🤦‍♂️

Tyler finished his 1st 70.3 in Rockford Illinois. Actually he didn’t just finish. He crossed the line under his goal time in 5:44 ! The swim was fast with the current but as he said, what the river gave, the wind and the hills took away on the bike 😊. It was a bit of a tough journey for Tyler. He was supposed to race Chattanooga 70.3 a month ago but got extremely sick the week prior to the race. Despite IM not giving him any sort of a break, he decided to regroup and register for Rockford. His determination and training paid off, finishing in the top half of his AG and Overall. He said the volunteers were really nice and everyone in the community came out to cheer the athletes along the course. I couldn’t be more proud of Tyler for persevering and finishing what he started out to do. It’s all about doing the best you can and he did. Tyler is going to take a break now for some family time on the Tennessee River.

Mitch laced up his shoes again for the Bats 5k in Louisville. Once again he bookended the race in between a 4 mile warmup and 6 mile finish to complete another Saturday Half marathon. Mitch fished 2nd in his AG and 10th overall. We are managing his training so he can run as many races as he wants to while running a half marathon distance every weekend. This will all culminate at the Indy Marathon this fall and then finish out 52 half marathons in a year. I love the challenges these athletes make for themselves.

More on the USAT Long Course Nationals soon

It seems like SBR athletes are racing or training for events every weekend now. There are so many exciting days ahead for this team. by @sbrperformancecoaching

7

0

4 months ago

I believe that if you fall in love with the process, it’s impossible not to win.

The process (Loving to compete during this training block looked like…)
•4:30 am wake up calls and late night trainer rides
•Finding new pools and communities during work travel
•Less than stellar training sessions (hotel bike workouts, spin classes in my work shoes)
•Doing it tired and going through the motions sometimes
•Smiling from the pure joy of it all
•Getting dropped & hitting new personal bests
•Taking in incredible views on the bike
•Going by feel, and allowing myself to rest more.

The wins:
•Getting that competition day feeling (focus, confidence, and determination)
•Strengthening my relationships with others in multisport and cycling
•3 x USAT age group aqua-bike long course champion
•5th overall woman (best overall standing so far over the past 3 national championships)
•3 x qualified for the USA age group team for the World Championships (Canada 🇨🇦 2027 here I come!)

Excited to continue tweaking my training strategies and preparing for what’s next with @sbrperformancecoaching ! by @sbrperformancecoaching

69

9

4 months ago

It’s been a busy couple of weeks for SBR athletes.
Mitch raced in the Parklands 5k in Louisville. He placed 4th in his AG and 37th of about 1000 runners overall. I’ve lost count of how many 5ks and Half Marathons he has already run this year
Beth, her husband Greg, Laura Ken, and Aviva racked up some miles in “Run Under the Stars” ! Between the four of them they logged almost 100 miles throughout the night. Word, is that one of them even asked a police officer to “arrest” her so she could quit running and go to bed 😂.
Ella jumped back in the Rez Loop Ultra in Mississippi and ran 34 miles. She has some bigger plans for the future.
Josh attempted to complete a Spartan Ultra. He trained while finishing another masters degree, teaching full time, being a husband and dad. He completed 27 miles and the obstacles he faced until the heat, fatigue, and elevation got the best of him. He pulled himself out of the competition as a better athlete and person for his effort.
Sid and Coach Brian raced in the Music City Triathlon and Aquabike It was Sid’s first triathlon. He chose the Olympic distance to test his training. Sid is also training for his first 70.3 in Michigan this August. He did really well in Nashville, finishing 8th out of 27 in the 20-25 AG. He was already figuring out how to shave time as he crossed the finish line. Coach Brian had another successful finish in the Aquabike placing 4th overall. Not too bad when everyone else was at least 15 or more years younger.
There are so many events coming up for SBR athletes. Century rides, ultra runs, ultra swims, triathlons of all distances, and national championships. Good luck to everyone racing. KMF by @sbrperformancecoaching

1

1

4 months ago

Saturday Mitch ran the “Pisgah Half Marathon” in Versailles Kentucky. It was a beautiful course traveling through the horse farms of Central Kentucky. To keep the course challenging they included 700 ft of elevation gain with a big climb at the end. Mitch ran well finishing 1st in his AG and 5th overall. This is a relatively new Half Marathon that you may want to add to your calendar for next year. by @sbrperformancecoaching

5

0

5 months ago

Texas State Time Trial Championship: 40k of flat Texas roads and pure suffering 😍

This might have been the least prepared I have ever felt before a race, but I still wanted to show up. I had just flown back to Texas after 3 weeks in Puerto Rico for work, where I had only ridden my bike a few times. During my short warm up, I also realized my batteries for my pedals were dead, so I only had my heart rate to go off (which isn’t typically what I base my training around).

I was also the only one in my category.

Sometimes that may result in someone not trying as hard, but I think it pushes me more. It’s me against me with nothing to lose. Knowing my teammates were out on the course pushing themselves too and @jordangreenphoto was working hard behind the camera made me even more motivated.

I ended up beating my championship time from last year by almost 2 minutes and earned that championship medal again 😎

Thanks to the volunteers and officials who made this race happen! taken in Hempstead, Texas by @sbrperformancecoaching

123

13

5 months ago

2026 South Central Zone Spring Championship (3/27-3/28)

First “swim meet” since high school for @cwillia6. Instead of sprints, this time she competed in distance events and came away with 2/2 podiums for her age group.

3rd in 500 (6:28.84)
3rd in 1650 (22.55.48)

👏🏼👏🏼

📸: @jordangreenphoto taken in The Woodlands, Texas by @sbrperformancecoaching

32

4

5 months ago

This past Saturday, six SBR athletes were competing from Louisville and Paducah Kentucky, to Memphis Tennessee. Local SBR athletes from Murray competed in the Memphis in May Olympic Distance triathlon and Aquabike, as well as the Iron Mom Half Marathon. Here are the results

Memphis in May Olympic
Beth -1st Athena Division - next up - Run Under the Stars
Scott - 7th in AG / First Tri, Chattanooga Waterfront Tri - building towards 70.3 Ohio
Aquabike
Coach Brian - 3rd overall - first race back after 2 years of medical hold - next up / Maybe Music City Aqua Bike

Iron Mom Half Marathon
Lauren -10th of 53 AG
Stevie - 4th of 63 AG

Through the Zoo 5k
Mitch - 3rd AG 16th overall 3200 entrants Next up - Pisgah Half Marathon

Congratulations to everyone who competed and gave their best. KMF

A special thanks to the “Center for Health and Wellness” in Murray where most of these athletes train.

Also to “Gear Up” Cycles in Murray where Christian keeps everyone’s bike cruising down the road or trail. by @sbrperformancecoaching

12

0

5 months ago

Well it’s officially “Derby” weekend but last Saturday, three SBR runners ran in the Derby Half Marathon in Louisville. Mitch has run this race a “few times” in his career. He set out last Saturday to see just how fast he could run it again. While he didn’t quite get the PR he wanted, he was still happy finishing with his third best HM time. Mitch placed 11th out of 340 in his age group. Next up - The Pisgah Half Marathon.

Chris PR’d 👊. He dropped 5 minutes off his time from last year, clocking an 8:00 min mile pace. Chris had to work through a rolled ankle that sidelined him for 6 weeks during his training, Chris persevered and crushed it. Patience and hard work payed off. He is deciding now on his next goal

Lauren decided to try a different approach this year going into Derby. Lauren was a runner who also swam. Now she is a swimmer who also runs 😊. She wanted to see what would happen if she kept swimming three mornings a week (5:00am) and only ran two I wasn’t quite sure how this work either. Lauren did great still hitting her goal, finishing under two hours. ( next up - Iron Mom Half Marathon )

Scott ran in the St Jude Rock and Roll Half Marathon in Nashville. It was Scott’s second half marathon on his journey to 70.3 Ohio. He enjoyed the atmosphere and some of the hills, just not all of them. He also finished under two hours and learned a lot about pacing along the way. He also enjoyed the support from his family. ( next up - Memphis in May Olympic Distance Triathlon)

Beth ran in a local 5k and finished
2nd female overall. ( next up - Memphis in May Olympic Distance Triathlon)

Congratulations to everyone who ran last weekend. There a lot more races around the corner, triathlons, half marathons, ultra runs, and maybe even an ultra swim. Congratulations to all !! by @sbrperformancecoaching

5

0

5 months ago