Where is your HEAD when you are racing?

NOTE FROM THE COACH

Where is your head when you are racing?

As so many of you head into your biggest race of the season this weekend I wanted to write something of value to you NOW. So many times when I talk about racing I talk about making sure you are in the here and NOW. What can you do at this moment to make a difference in your race? Most of the time this means either getting re-focused or keeping the focus on the little things that are important to your race. I constantly get the questions, what should my HR be? What should my power be? What should I eat and drink? But it is a rare day when anyone asks me "What should I be thinking?" While I would love to think that the question is not being asked because you know what you should be thinking I do not feel that is the case. When it comes to long distance racing your mind is an incredibly powerful tool that you carry with you. It can either weigh you down or help you take the lead. What is your mind doing for you? Ideally you have practiced really focusing during hard workouts. Some of the more complicated workouts I give you are more a test of focus than they are physical. Did you pay attention to the details and execute? Workouts are not always just about the speed. So let's get back to the question about where your mind is when you are racing? You want to be very present when you race, meaning you are entirely aware of everything going on around you but at the same time you don't let it affect you, you are in a safe place where your mind is moving slowly working through all the questions you need to ask yourself to keep things on track, while your body moves swiftly ahead. This is the sweet spot when you know things are going your way, this is where you find your "zen" in racing. When things really get hard and I have to dig deep within I use my mind to think about my favorite running trail, how the ground feels, how the wet leaves smell and the sound of the gravel crunching under my feet. I remember how I felt on a day when I was invincible, running fast and feeling strong. Using my mind to bring me back to a positive place distracts me enough to get through the hard times in a race and often even improve my pace. I encourage you to have places or events to come back to in your mind DURING your race. When your body seems less than willing, use your mind to override your body and I have no doubt you will surprise yourself at what you are able to accomplish. Stay focused and mentally engaged and you will have an amazing race experience.

~Coach Katie

Bill Bowerman, co-founder of Nike and legendary coach, put it simply:

"The idea that the harder you work, the better you're going to be is just garbage.

The greatest improvement is made by the man or woman who works most intelligently."

September 25, 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

Run Rabbit Run 50-miler Steamboat Springs, CO 9-19-15

Clay Sanders - 11:40 for 3^rd AG

DAM Run 10K, Columbia, SC 9-19-15

Kelly Danias - 53:17 - PR!

Lake Ramseur Oly, NC 9-19-15

Brandon Abbott - 2:25:28 - 15 MIN PR!!!

Ache Around the Lake 8K, Lake Lanier, SC 9-19-15

Chad Crocker - 33:31

Steve Erwin - 39:54

Harriman State Park Tri Sprint, NY 9-20-15

Margaret Marrano - 1:14:20 2^nd AG & FIRST TRIATHLON!

Kiawah International Tri, SC 9-20-15

Dustin Wilder - 2:30:30 *able to finish after crash on bike

RACING THIS WEEK

Great Acorn Sprint, VA 9-26-15

Eric Boggess

Mark Walter

Myrtle Beach Super Sprint, SC 9-27-15

Erica Melton

*Melissa Ludwig

Augusta 70.3, GA 9-27-15

Will Fowler

Brandon Abbott

Jess White

Heidi Ewing

Steve Erwin

Terry O'Brien

Dustin Wilder

Jim Ballinger

*Chasse Bailey-Dorton

Ironman Chattanooga, TN 9-27-15

Doug Byrne

Adam Fisher

John Davidson

Jenny Davidson

Justine Waldrop

Kimberley Westbury

Steph Hance

*Barbara Scanlon

*Jason Zacher

*Brad Eggebraaten

*Scott Kaylor

*K.C. Arnold

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

ATHLETE OF THE WEEK

Heidi Ewing

Goal race for the year :

Ironman Florida

Years with Malone Coaching : 1st

Random thoughts from Coach Katie:

At the start of the year we had to go really slowly since Heidi was recovering from knee surgery but ever since then she has been on a steady path to gain fitness and strength. While it took a few tries to become one with her tri bike - she succeeded and is now cranking out the miles. She is a tough athlete but not only that she is talented AND focused which makes for a good mix in long distance racing.

Fun Facts about Heidi: She has lived in 6 states and 7 houses in the last 13 years and has friends all over the world.

Profession:

Full time Mom but previously a school psychologist.

Originally from: Beaumont, TX

Currently lives: Asheville, NC

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.

Sept 27th - Ironman Chattanooga & Augusta 70.3

Sept 28th - OPEN WATER SWIM CANCELLED (sorry but this is the day after IM Chattanooga)

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!

Margaret is a Triathlete!

Congrats to Margaret for working so hard to race in her first triathlon by the end of the season this year. A HUGE thanks to friend Agnies who coached her through a lot of hard swim and bike workouts. I am pretty sure Margaret is the first person to ever pick a sprint triathlon with a 15 min swim cut off time - nothing like a little pressure for your first race - she made it of course...and placed 2nd in her AG! Nice start to her triathlon career!

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