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!
Note from the coach
What will 2016 hold for you this year? I have lots of lists of races for every athlete but I have very few goals which I find interesting. Lots of athletes want to "just finish" but do you really? I don't think so. If you follow any plan I write it is not ever training you to "just finish" it is training you to push yourself mentally and physically because this sport we do isn't just about the physical it is about seeing how far your mind can take you. Over the years I have been fortunate to work with some pretty amazing people who have accomplished pretty amazing results. Sometimes a "just finish" is an amazing result in itself, sometimes just getting to the start is challenging enough. Ironically though when you start those were probably not the goals you had in mind. No athlete starts the year and really thinks about the sacrifices that have to be made for the goals. Everything has a cost and lofty goals are expensive but the price is often time with family and friends. Qualifying for Kona sounds great but do you really have the 18+ hours a week in your schedule for training? Most of us have to answer "no" to that one. So I think for many of us sticking a little closer to home or finishing an Ironman in a goal time that is challenging, yet realistic, might be good places to start. 

Looking at 2016 as a whole I think that the biggest success stories this year will be #1 Surviving the brutal bike course at Mountains 2 Main Street Half and a close 2nd will be conquering open water swimming fears. 3rd would have to be the fact that we have some very competitive women racing shorter course races this year so that should be a fun way to mix it up. Of course we will always have a few Kona contenders... that elusive standard that will always taunt us. 

My goals this year? #1 Do something that scares me, #2 race fearless, and #3 because who doesn't want to go to Kona?

Let's get this party started! Welcome to the team for those of you who are new this year and welcome back and thank you to those of you who are returning!

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!
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! 

Who is racing...

Jan. 9th  Harbison 50K  - Columbia, SC
Laura Haupfear
Katie Malone
 
Jan 9th Relay for Life 10K - Columbia, SC
Kelly Danias
 
Jan 9th Resolution 5K - Traveler's Rest, SC
Mary Biebel
 
Jan 9th Race for the Grasshopper - Cowpens, SC
Erica Melton

*Please forgive me if I missed anyone - I forgot to take notes as I was doing schedules so this is off the top of my head!
Time to order - DEADLINE JAN 7th

2016 is here and it is time for a new look for Malone Coaching. While we are staying true to our colors we a changing it up a bit with the black background and figure flattering new design. This year the full kit and accessories are from Epix. I am looking forward to our team looking sharp and being able to identify each other out on the course!

For the ladies especially you can count on slightly longer shorts than the past few years.

For everyone there are now pockets on the sides of these shorts making a great place to stash a few gels during training or racing.

Kits will be delivered at the end of February to early March.

Nutrition

Let's face it we all need help in this department! If you want to get some good solid information about what "diet" to follow I highly recommend going to a FREE (yes, out of the goodness of her heart) lecture from Marni on MONDAY JANUARY 11th from 6:15-7:15 PM at Run In (1942 Augusta St. Greenville, SC). 
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

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

Happy New Year from XTERRA Wetsuits! This month we have some truly spectacular specials for you, by using 
CO-MALONE, 
As a reminder, you can always get up to 60% off select suits by  CLICKING HERE, and using  CO-MALONE

Bike

The first few team rides of the year (I will be adding to this)

Jan 23rd - 9AM MTB at Dupont Guion Farms Parking area (2 hour ride)

Feb 6th - 9AM MTB at Dupont - Guion Farms Parking area (2+ hour ride)

Bike Virginia JUNE 24-29 - This comes highly recommend by Lisa Powell - The 2016 event will spend 3 days in Woodstock Virginia and 3 days in Harrisonburg Virginia where we will enjoy beautiful mountain and valley riding on tranquil rural roads. That's up to 6 days of pure riding bliss! June 24-20, 2016 is the perfect time to visit the Shenandoah Valley.  
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.

If you are looking for a low key 5K to do on January 16th fellow team member Ben Atkins is putting on the  MVCA Revolutionary race in Cowpens at 9:00 AM. Many of us did this race last year and enjoyed ourselves. The course is pretty flat with a few rollers to really get you going.
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.
tricoach@windstream.net
Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
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