Execute your race plan, Chattanooga & Augusta Pics, Results & Deals

NOTE FROM THE COACH

EXECUTING your race plan

Last weekend I was able to go and watch Ironman Chattanooga. Let's not fool anyone, at that point in time my coaching is officially over and I am simply there to watch the race unfold. Sure, I can cheer all I want but that isn't really going to make much of a difference in the outcome of the race. After watching countless athletes pass me I had to ask myself what the difference was between those I had coached and others? While there is always a certain degree of suffering in an Ironman I have to say that our athletes suffered less. As each passed me I asked a few questions and talked with them to see how they were doing mentally and to my pleasant surprise everyone was in a very good place. I attribute this to a few things; proper training, confidence in the training that was done, nutrition and finally the key secret to IM success....EXECUTION of the race plan. Yes, this is the difference between the levels of suffering on the course. This means they biked hard but did not over-cook it on the bike. They rode fast enough to have a solid ride but they were not riding to "win" the bike. They took in nutrition and they paid attention to their HR numbers and power numbers when applicable. Each athlete had a good idea what they had to do to be successful long before the bike ever started. While many athletes KNOW this, few actually execute the plan because they loose focus and start racing like they would in a sprint triathlon. So while many things contribute to success in racing long distance I have to say that every single athlete I work with EXECUTED A RACE PLAN as close to perfect as possible last weekend - from the IM racers in Chattanooga all the way to the race reports I got from the Augusta 70.3.

For many of you the season is winding down now. Take time to think about what went well this year and what you could have done better with. Reflecting on the past year is always a great way to prepare for the coming year.

~Coach Katie

October 2, 2015

Start planning your professional year for 2016 and let Coach Kristin Meyer help you. We know coaching helps athletes but it helps professionals too!

EMERALD CITY BIKES

Located at 1610-D Calhoun Rd. Greenwood, SC 29649

864-538-0558

*Make sure to tell them you are part of the

Malone Coaching Team!

LATEST RESULTS

Great Acorn Sprint, VA 9-26-15

Mark Walter - 1:32

Eric Boggess - 1:45

Myrtle Beach Super Sprint, SC 9-27-15

Erica Melton - 51:07 (SHORT COURSE) -13^th OA

*Melissa Ludwig - 1:21 (LONG COURSE) - 4^th OA

Augusta 70.3, GA 9-27-15

Will Fowler 5:02 - this INCLUDES flat tire changing!

Brandon Abbott 5:05 PR!

Jess White 5:30 - 15^th AG & 1^st Half IM!

Terry O'Brien - 5:35

Jim Ballinger - 5:41 -10^th AG & 30 MIN PR!!!

Steve Erwin - 5:42 - 1^st Half IM!

Dustin Wilder - 5:43

Heidi Ewing 5:59 - PR

Ironman Chattanooga, TN 9-27-15

Doug Byrne - 11:16:18 - 1^st time IM!

Adam Fisher - 11:16:33 - PR

John Davidson - 11:49 - 1^st time IM!

Kimberley Westbury - 12:09 - includes flat tire changing! 1sy time IM!

*Barbara Scanlon - 12:10

*Scott Kaylor - 12:19

*K.C. Arnold - 12:39

Jenny Davidson - 12:48 - 1^st time IM!

*Jason Zacher - 12:53 - 1^st time IM!

Justine Waldrop - 13:07 - 1^st time IM!

*Brad Eggebraaten - 13:10

Steph Hance - 14:20 - 1^st time IM

*Not a current coaching athlete but in some way associated with our team

RACING THIS WEEK

Wine Glass Marathon, NY 10-3-15

Anonymous athlete! We are still cheering for YOU!

ATHLETE OF THE WEEK

Jim Ballinger

Goal race for the year :

Ironman Florida

Years with Malone Coaching : According to Training Peaks since 2008 - that would be 7 years!?

Random thoughts from Coach Katie:

It is hard to even know where to begin about Jim, aside from being one of my favorite people - something about his kindness, great sense of humor and his absolute LOVE for swimming. Jim has always worked hard and worked through more than his share of injuries, this year he retired and we started down a new path of training called "keep him healthy but gain speed and strength". By working together to design workouts and workout order that gave him those results Jim just PR'd by 30 min in half IM. It wasn't that he was slow before, but he is just that fast now! He is an inspiration and will always be the comeback-kid!

Fun Facts about Jim: Jim has probably cheered at close to the same number of races he has raced. He has always been an incredibly supportive member of our team!

Profession:

Retired but working part-time

Originally from: Spartanburg, SC

Currently lives: Spartanburg, SC

If you are planning to order anything from Tri Sports PLEASE contact Nicole Ramsbey to get a

20% discount code.

She needs your help to meet her quota!

nrluvs2dogs@yahoo.com

****************************

MY ATHLETE LIVE

Want to rent a tracker for your Ironman? That way your friends and family know exactly when and where to find you. You don't have to rely on the Ironman tracker that is usually about 30-45 min delayed!

Cost is about $75. You MUST ORDER this well in advance!

UPCOMING GROUP WORKOUTS & RACES

(2 week overview)

*Group Track workouts are cancelled going forward due to lack of interest.

Oct 3rd - Get out Greenville 10K & Swamp Rabbit Trail Urban Ultra 50K both at Conestee - trail races.

Oct 17th - 30 min open water swim - 100+ mile bike IM FL Training Camp day.

Christmas VACATION: I will be taking the last 2 WEEKS of December OFF. If you have a January or February Marathon I will have your plan done ahead of time but otherwise I will not be working. I will prorate the month for those of you only getting 2 weeks of schedules.

*If you have a group ride or would like to get a group ride together please let me know so that I can list it here.

Website Calendar for complete listing

As the end of the season nears

an end
we ALL need some

SPA TIME! Check out what

River Falls Spa in Greenville

has to offer!

*Not to mention the fact that it is owned by fellow team member Lauren Siddens. Pay her a visit there and she will make sure you get the pampering you deserve!

They have amazing massage therapists who are trained in sports massage, enjoy the steam room, get a facial and your nails done too. You have EARNED it!

AUGUSTA 70.3

Steve and Jess both completed their first half IM!

Jim Ballinger makes the newspaper with his good swimming form! Notice how his legs are together and his body is straight in the water.

FREE Bag of Infinit

Jo isn't a fan of this lactose free (soy base) Chocolate blend - anyone want it before she dumps it in the trash? She will drop it in the mail to you: jeubanks30@earthlink.net

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"Your ability to discipline yourself to set clear goals, and then work toward them every day, will do more to guarantee your success than any other single factor."

Brian Tracy