The new and improved 2016 newsletter that you can read on your phone. Filled with a little motivation, things to do, team news and pictures and of course who is racing and how they did!




They are watching...

Sometimes I worry about leaving Keene as we head out to do a workout. It is always fun to go ride or race but when we have to leave him behind I have that nagging worry that I am not doing what I should be.

Last weekend after the Winter Challenge everything needed to be cleaned so we spent some quality time outside taking care of our equipment and much to my surprise Keene joined right in. He loves "working" on the bikes and helping us. So after he finished riding his bike that afternoon he wanted to wash it too.

So while I might have times of guilt when I leave him behind what I also need to recognize is that we are setting a healthy example for him. Just some food for thought for those of you with youngsters too.

I can't wait for the day when he can go out and ride with us!

Note from the coach
Race Reflection
I absolutely hate looking at my results after a race, typically I know if I raced well or not by the effort and focus put forth on the course. The results are just numbers and often leave me feeling disappointed and playing the "would have, should have, could have game" that I despise. The way I see it, whatever you do on the course, you need to OWN IT. What I mean by that is if you have a crappy race because you went out drinking beer with your buddies the night before then you should not be disappointed in your inability to perform. Of course there are days when you race and your body just does not seem willing, if you have a lot of mental focus you can often push through, although you might not be looking at a PR performance. Then you have unfocused races where body and mind are not working together and those races usually are not pretty, but you learn from them. The most important thing to focus on going into a race is your mental prep, because the physical preparation is done and there is nothing you can do to change it, but how you focus and use your brain to help your body to perform can be a true game changer.

Since I have raced for years I have some pretty good routines down. I do a ton of visualization for races. I think through how I will feel, what I will do, how bad the pain will be, what will my thoughts be, what I will eat and drink and how to keep tabs on it. For my recent race I actually visualized finishing with a dislocated shoulder because the risk of falling on ice was so high. It was my worst case scenario visualization which is just as important as best case. I had incredible INNER motivation to run my first 40 miler. My training wasn't perfect, but then again it never is, but mentally I was in a good place and could not wait for my chance to face the mountain. At the race meeting the night before all racers were informed that due to the extreme ice and snow on the top of Mt. Mitchell we would not be allowed to go all the way to the top. Instead we would all be running the marathon which goes part way up the mountain, which I had done before in 2009. I tried to hold on to my excitement and motivation. I was still happy to get to go on a beautiful trail run but I would be lying if I told you my motivation hung around. What I realized is that I like a challenge and I need that in my training and racing to help keep me focused and motivated. As I get older I will not likely get any faster, but testing my endurance limits is becoming interesting. 

A quick overview of the actual race, this is as close to a race report as I will ever do! The race starts in downtown Black Mountain with the white covered 7 sisters looming over the small town. There are no rest rooms at the start of this race, but no one complains because if you finish the race you get a North Face fleece jacket. You run a few miles on the road before you hit the single track. I was overdressed in a long sleeve smart wool top and a light shell jacket which was not easy to remove due to wearing a hydration pack. Thanks to Dane from Run In for holding my pack so I could take it all off and we could keep moving! It is always nice to see familiar faces at races. Once on the single track I was on my own for the next 10-11 miles up. It was good to be focused on finding the best footing. On the steep rocky sections covered in ice I usually had to walk in order to pick the best line. The higher we got the more snow was on the ground, the views were amazing but I didn't dare to take my eyes off the ground for long. At the top/turnaround I ate some chips and headed back down, it was cold up there so it was best to keep moving. On the way down I was having fun, I LOVE to run down hill! I met up with a girl named Julie around 16-17 miles and we started talking since we were running about the same pace. It made the miles go so much faster. We stuck together till the end. The race seemed to be over very quickly. When you plan for a 7-8 hour race and you are done under 5 it makes it feel that way. Even though I hate looking at the results I went ahead and checked because I know how everyone is..you have to know the TIME. In 2009 I was in pretty good shape when I did the race. It was an icy cold day and I ran a 4:44 for 5th place OA. This year I was obviously much more focused on endurance for my training for the 40 miler, I did not feel as agile as I used to on the trails either. I had a hard time wrapping my head around the marathon vs. the challenge. Either way 7 years later I am came back and ran a 4:49 for 24th OA and 2nd AG. Looking at those times actually made me feel pretty good, maybe it means I am not loosing as much ground as I thought I was. No matter how the results make me feel, I know I have work to do. Triathlon season is around the corner and it is time to start training!

Coach Katie
We LOVE our Sponsors!

Please know that a big part of the reason I have asked everyone to order and wear the tri kits this year is in order to give back to our sponsors. They support us and we need to do the same for them by getting their name out there. Thanks to Mary Biebel who is the woman behind Supercuts and fellow team member! Having a strong corporate sponsor like Supercuts gives our team credibility. Let's do our best to represent this year!
Upcoming Group Training & Dates

*Follow us on the Malone Coaching Super Secret Facebook Group!
If you are not on it please let me know and I can add you. This allows you to easily communicate with fellow athletes.

Week of March 1st - Uniform Delivery. You should have your uniforms! I will be sending out a link for those of you who missed the first order or those of you who need to order another size. There are NO RETURNS, but if you have something that doesn't fit I will be happy to share with the team.

March 13th 3:00 Middle Tyger YMCA - Parris Island Pool Practice Swim. Highly recommend for anyone who needs a refresher in racing a pool swim or just a fun way to get a workout done.

Sat March 5th - Group Ride 9AM from Einstein Bagels - Bakery and Back (35 miles)
Brick run to follow - the time is NOW to get going to unless it is freezing rain we will be doing this ride.

Wed March 9th - 10 AM (Leave at 10 so arrive before!) - Group Ride -  Duncan SC - Ride on Tour De Paws Course, speed work done on Greenpond Rd 10 mile loop (marked)
Meet at Tyger River Park Address: 179 State Rd S-42-224, Duncan, SC 29334

Wed March 16th - 10AM Group Ride HILLS meet at Landrum, Ingles off of I-26 exit #1- 30-35 miles endurance pace 14-16 mph

March 19th - Parris Island race - first sprint of the year!

Visors should be here in April & T-shirts are starting to print this Sunday! (The men's t-shirts do NOT have the butterfly...in case you were wondering)




Mountains to Main Street Training

Marnie from TriMarni Coaching & Nutrition will also be doing a talk for us about nutrition to help us all prep for M2M!

April 2nd Ride the Course w brick run after then go to  lunch in TR

April 23rd Swim course & Ride Course
SAGS will be provided for both. I will have to work through logistics. I just wanted to get these dates on your calendars.

If you want to VOLUNTEER at Mountains 2 Main Street please go to  this link and sign up. Malone Coaching will NOT have a "team" per say. While I encourage you all to volunteer many of you have different volunteering requirements (location & time where you want to be) and as a team that can't be accommodated. So please go out and volunteer at a time and place that best fits your schedule and your talents! Thank you!
TREK DEALER

I place a lot of value on customer service and I love my Trek Speed Concept so when you can get the best of both worlds at one bike shop that is where you go! Fellow team-mate Joanna Eubanks and her husband Sam run this family friendly store in Greenwood. Store manager Derek Kidd knows his stuff and even follows up on every little detail. In case you couldn't tell I think the world of these guys so I am proud to have them on our kits again for 2016! 

Negative Split Club

Some of you are going to start seeing this challenge show up in your race plans. Basically what this means is that you run the first half of your race slower than the second half. In other words you get FASTER as you go. Once I challenge you and I check your race file to see if you really were able to meet the challenge then you will be inducted into the "Negative Split Club". This consists of adding your name to the list of past challengers and sending you a pretty awesome Negative Split Club coffee thermos mug that will no doubt force you to explain to numerous people what exactly the "Negative Split Club" is. No, it will not make you a super hero...but you will be very close!
Results...
Feb 27th  GHS Half Marathon, Greenville, SC
Laura Haupfear - 1:35 - 2nd Grand Masters
Becky Arndt - 1:38
Will Fowler - 1:40 - PR & Negative Split
Brandon Abbott 1:48 - Negative Split
Will Wood 1:49 PR & Negative Split
Bob Boyle and daughter Sandi - 1:51
Paul Zimmerman 1:53
Liz Blackwood 2:06
Will Wood follows the plan an is rewarded with a PR & a negative split. CONGRATS Will!

Feb 27th  GHS 5K, Greenville, SC
Evan Shealy 21:00
Melanie Pfieffer 31:00
 
Feb 27th New Orleans Half Marathon, LA
Mary Biebel - 2:08 Negative Split!
Mary on the left and Caroline Taylor on the right.

 
Feb 27th Black Mountain Challenge 40 mile Trail race, NC
Katie Malone - (race canceled - changed to marathon) 4:49 - 2nd AG

 
Who is RACING...
 
March 5th, Bear Crawl 10-miler Table Rock State Park, SC
Becky Arndt
Nicole Ramsbey
Laura Haupfear
Steph Hance
Jenny Davidson
John Davidson
 
March 5th,  Run Hard Relay, Columbia, SC
Ilia Owens
 
March 5th Myrtle Beach Half Marathon, SC
Kelly Danias
 
March 5th Pine Street School 5K, Spartanburg, SC
Erica Melton
 

Nutrition 

My favorite sports drink is Infinit, but I also LOVE their MUD recovery drink mix. It is my treat after a long workout. Our team gets discounts on all of their products just use the discount code malonecoaching.




Swim

Open  Water Swim Dates

Address:
My Boathouse at Lake Lanier 
2004 East Lakeshore Dr.
Landrum, SC 29356

April 4, 11, 25
May 9, 16
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19

For those of you interested in Open Water Swimming in 2016 here are the dates.  They are NOT every 2 weeks this year but rather scheduled around important races. So please make note of these dates on your calendar. I will also have them on the website and on the website calendar for your convenience. For the swims in April we will have to wait to see what the water temperature is. If it is really cold wetsuits and  hoods will be required and we will keep the swims on the shorter side to avoid hypothermia.

All open water swims start promptly at 6:30 PM and are held on Monday nights because that is when there is the least boat traffic on the lake. The open water swims are workouts, not just swimming and they are fun - so don't miss out! These give us 6 MONTHS of quality time in open water!

Xterra Deals

Every week I will share some awesome deals with you from Xterra. The code to use to get your discount is always going to be:

CO-MALONE



Bike

The first few team rides of the year:

Sat March 5th - Group Ride 9AM from Einstein Bagels - Bakery and Back (35 miles)
Brick run to follow

Mountains to Main Street Training
April 2nd Ride the Course w brick run after then go to lunch in TR

April 23rd Swim course & Ride Course
SAGS will be provided for both. I will have to work through logistics. I just wanted to get these dates on your calendars.


The Saluda Grade looks like this now so this means you can actually safely pass on your bike! A few more weeks and the road should be open!


UPDATED RIDE LIST (thanks to Lisa Powell)


Run

We need old running shoes! Team member Lisa Powell is collecting shoes for migrant workers (you know the people who pick all the fruits and vegetables we eat) and they desperately need old running shoes. Especially smaller sizes but we will take everything. Please TIE THEM TOGETHER and give them to me. I will start collecting NOW and collect all the way through MAY!
If you live in Columbia and know Lisa you may give directly to her.



For Sale

I like to share bikes and items that we have for sale here first. It is a great way to recycle items. Please let me know if you have anything you would like for me to post here. 

Item #2 Vortex 4 Full Wetsuit, Men's size small, 
Never worn -$100. Lo cated in Charlotte, NC Contact Michael Vaccaro, mvaccaro1974@yahoo.com

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!  cmaddox@headstrongusa.com or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com

Item #9 HED Race Wheels 10 speed set 12/27 cassette included- Asking $700 OBO, Located in Spartanburg. Contact Ben Atkins 864-706-7603

Item #11 Old School Aluminum Cervelo (picture below) Size 58? He is 5'11" 700 size wheels. Asking $400 OBO Located in Greenville area Contact Bill Tumblin tumblinw@gmail.com

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com








Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
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