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Where is your Garmin when you bike?
Yes, this made the headline in the newsletter today because I see so many athletes wearing their Garmin's on their wrists. So when I ask "what is your cadence" they have to turn their arms and look at the Garmin. Your cadence should be mounted where you are
CONSTANTLY ABLE TO MONITOR it! So this means either you need a quick release for your Garmin so you can mount it in between your handle bars or get a back-up computer that always stays on your bike that has cadence. I like this option best for racing since it always gives you a back-up and allows you to wear your Garmin the entire time and collect data to analyze later.
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OBSTACLES
Last week this word came to mind more times than I care to remember. Nothing was going as planned and it seemed inevitable to me that I would not be able to complete my long workout with the focus and attention to detail that it was demanding. As the week closed in on me and the realization that it wasn't going to happen took a hold of me I noticed that my mood changed. I was really annoyed with myself for setting a goal and then not completing a KEY workout to my race success. When I stopped for a moment to evaluate what was really going on I realized I wa
s doing the unthinkable...I was terrified that I would not be able to complete the workout.
My brain was failing me and my fear of failure was front and center. I was busy coming up with valid excuses and thinking about why everything else was more important than this one workout when I came across a saying "Today is the Day". This reminded me of some great races I have had in the past and it made me realize that the only reason I was
planning
to miss that workout was because of ME. With that I dropped everything, I had an opportunity to get out the door right then and there, yet the lame excuses kept sneaking into my head. I hadn't eaten well the day before, I hadn't slept well, I had a twinge in my piriformis so I really shouldn't go. The voices in my head were simply overwhelming. I had to keep moving forward, just go through the motions and get out of the house as quickly as possible. As it was it was late in the day to just be leaving for a 7+ hour workout. I packed a headlamp because I would see darkness. I packed more warm clothes and food because it was going to either be an epic failure or simply epic. For 20 miles I worked through all the voices, I ran some remote trails that were a little creepy. I simply put one foot in front of the other and focused on the trail. At mile 21 I took a quick break and got a few sips of Coke. I hate to give the Coke all the credit for changing my thinking but all of a sudden I felt like I could conquer anything. My turnover picked up and I really began having fun and taking in the sights. At mile 26 this is what I ran into.
While climbing over it seemed like a good option there was rock falling off the cliff and there were fresh blasting wires on the ground. It would be stupid to risk my life just to be able to continue on the planned path. This critical decision resulted in a 4 mile run uphill.
"When obstacles arise you change your direction to reach your goal: You do not change your decision to get there. " Zig Ziglar
This quote came to mind multiple times because mentally I was weak when I started this run, so this pile of rocks was indeed put there to make me stronger. The run back up the hill that I had enjoyed running down went well. I felt strong and focused for the first time all day, how odd to feel that way close to 30 miles into a run. The last 2 miles I was racing daylight. I passed Brad at the gas station and he followed me for the last mile before I signaled him to stop at mile 32. I felt great and would have loved to run another few miles but the busy road and the darkness were not a good combination. I did what I set out to do and that was to get my head on straight, my legs were happy to follow.
Coach Katie |
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Upcoming Group Training & Dates
Week of March 1st - Uniform Delivery
Sat March 5th - Group Ride 9AM from Tigerville Elementary - 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.
Last weekend we went to Pleasant Ridge County Park and were all pleasantly surprised at the great trails for mountain biking and running. The loop is a little over 5 miles of fun trails. There are a few challenges thrown in but in general they are beginner friendly.
Remember that riding the mountain bike over the winter smooths out your pedal stroke and teaches you some great handling skills...just ask Nicole!
Pictured from left to right: Nicole, Adam, Abby, Paul, John Davidson, Coach Katie, Brad, Brendaly & Manny. |
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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!
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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!
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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!
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Results...
Feb 6th Drifter 6K, Conestee, Greenville, SC
Kelly Danias 35:04 3rd AG
Feb 6th Clinton Half Marathon, SC
Laura Haupfear 1:38 3rd OA & 2nd AG NEGATIVE SPLIT CLUB
Feb 6th Save the Light Half Marathon, Folly Beach, SC
Rachel Crunk - 1:34:42 4th OA, 1st AG NEGATIVE SPLIT CLUB
Feb 6th MGC 5K, Columbia, SC
Elisha Byrne - 22:44 4th OA and 1st AG
Who is RACING...
Feb 13th Green Valley 10-miler, Greenville, SC
Beth Mullikin
Laura Haupfear
Nicole Ramsbey
Mary Biebel
*We are looking for volunteers for Mountains to Main Street Half Ironman in Greenville on May 22nd. We need a team of at least 10 people so if you have someone you know who would be willing to volunteer or if you are not racing please let me know!
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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.
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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, 21
Sept 12, 19
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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!
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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:
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Bike
The first few team rides of the year:
Sat March 5th - Group Ride 9AM from Tigerville Elementary - 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.
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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.
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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 #1 Bike Rack - 2 inch hitch rack in great condition with locks, garage kept, hardly used. Make me an offer. Located in Landrum, SC
tricoach@windstream.net
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 #10 Trek Speed Concept MEDIUM Frame, Asking $2300 OBO Located in Flat Rock, NC Contact Adam Fisher 828-808-9742
Trek Speed Concept MEDIUM Frame 7.5 with plenty of upgrades. The aerobars have been switched to Carbon Zipp Vuka. I have switched out the shifters for Zipp Return to Center, Shimano specific, carbon shifters. The front and rear derailleur have been upgraded to Dura Ace 7900. I am selling with a set of Zipp 404 Tubular wheels w/ Gator Skin tires, and a set of Shimano RS10 training wheels. Sell also includes the draft box. I will include a set of carbon specific brake pads and a set for traditional aluminum wheels. Bike is in good working order, with all the signs of use you would expect from a bike with 3 years of use. It has been well cared for and stored in a climate controlled room. No saddle or pedals included.
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