Malone Coaching

Two Teams = More Power!

As we progress into the 2015 I see only opportunities to grow and the first one that presented itself to me was the option to join forces with the GHS/GCM Endurance Team (Greenville Cycling and Multisport). What does this mean? It simply means that we will have more opportunities to train with others, to make new friends in sport and to learn from each other. It also means added club benefits for USAT and for Ironman. Each member of either team that crosses the finish line in Ironman events will accrue points for the club. We will also be adding the benefit of early entry invitation to some Ironman events and discounts from sponsors of Ironman and USAT. Each team will maintain their own identity in terms of uniforms and operations. We will simply join together in a partnership that will benefit both smaller groups. Look for the first group workouts starting in December. 
I hope that you find this as exciting as we do!
2014 GHS/GCM Inaugural Team
Malone Coaching will be adding more
color to their team!

Photos from Savannah

  Dr. Z brought some of his staff

  Grady and Rachel post run


Melinda and Rachel all smiles after each hit their PR!


Rachel about to hit a PR!

Ironman Chattanooga Race Report

 “From pressing the Register button in the hospital the day after Keene was born to the Ironman tomorrow - race will be easy compared to the journey”. That is how my husband described our year leading up to Ironman Chattanooga. We had every excuse in the book to quit the training long before race day, but the more challenges we faced the more resolute we became in our mission to simply complete Ironman Chattanooga. I have not written a race report in years simply because I didn’t feel like I had anything significant to say about those races. If you are looking for a lot of race details you will not find that here.  This report is about the thought process that led Brad and I both to have incredible races despite less than perfect training. After this race I remembered something I had forgotten. No matter what life throws at you; you CAN achieve your goals, you simply can’t give up. “Remain Relentlessly Positive” has been a phrase that I have repeated over and over this year. The training was far from perfect, there were weeks where the only workouts I did were the long bike and long run on the weekend. That is not something I would ever recommend but it was what I could realistically do. At some point in the weeks leading up to the race I began to allow doubt to creep into my mind. How could I possibly even finish an Ironman with the training I had been doing? To make matters more complicated I also had to think of Brad and his training and mental state. He needed me to be a rock for him and I wasn’t feeling very stable about anything. My father passed away almost exactly 2 months before the race on the Tuesday after our group returned from our training camp in Chattanooga. Brad’s mother passed away only 2 weeks before the race. To say that we were both in a fragile state going into this race is an understatement. Brad spent a week up in Wisconsin with family while I stayed home with Keene and the dogs. When he returned home we did our last long ride on a Monday. I was exhausted and in tears before mile 15. I had no idea how we were going to get through 80 miles. 2 weeks out from an Ironman that is not how you want to feel. We debated just giving up, what was the point? During the ride we did some soul searching and realized that we had to do this race simply because we made a commitment to each other to get to that finish line and not give up. We had invested too much time to let go of the goal but more importantly this was our journey together and in some strange way would represent a positive closure to a difficult year.


We made arrangements for Keene (our baby who just turned 1) to stay with some friends in Chattanooga the night before the race with the agreement that we would pick him up as soon as we finished. That weighed heavy on my mind because with Ironman you just never know how long it is going to take you or how you are going to feel immediately after. It added a bit of stress for me to think about hurrying up to finish an Ironman. Brad and I had a plan that whomever finished first would go to get the car and go pick up Keene. As we were driving into Chattanooga I got a call from my friend telling me that one of his children had a virus. He thought he would be ok by the time we needed to drop Keene off but wanted us to know. When I got off the phone to tell Brad this, he was pretty resolute that Keene was not going to stay with anyone who had a virus, after all he is just a little guy! Brad volunteered to stay with Keene and skip the race. After all we had been through and now being so close I couldn’t believe something like this was going to stop Brad from racing. I started calling and texting people immediately. The next morning when we went for a run with Jan, who volunteered her best friend Paula, who agreed to help. Paula came into town on Saturday evening and stayed with Keene until we were finished. I can’t even begin to express my gratitude to her for helping us out.


Back to Friday morning. As we were running with Jan and ironed things out with Paula, this meant Brad needed to get his head on straight. From racing, to not racing and now back to racing. We talked a lot about our strategy for this race. It wasn’t the kind of strategy you normally hear either. It was basically how we were mentally going to deal with knowing where we both were physically and how mentally we could get the most out of our situation. Friday morning we both made the decision to really race within our abilities. We were going to be forced to race SMARTER than ever before. This race was about pacing and not worrying about what others were doing and about getting in proper nutrition and keeping our heads in the game. If we could both race SMART and stay FOCUSED through every element of this race there was really no reason why we couldn’t still have great races. We made a choice and yet another commitment to each other to RACE SMART and of course keep that element of “being relentlessly positive” as part of the racing mantra.


Race morning was upon us before we knew it. We were both more relaxed than ever before since we didn’t have any expectations. We stood in line for the race start with our friend Chad and enjoyed the usual morning banter. When the race started we were very quickly (within minutes of the starts and we were not in line early). On the dock we wished each other well and jumped in. My goal was to swim nice and easy since I hadn’t been swimming much in training I figured swimming relatively easy would just be a nice warm-up for the day. The buoys floated by very quickly and my “easy” effort was nicely aided by a swift current. Exiting the water with a 9 min swim PR was a nice start to the day even if I knew it was aided by the current!

I jogged through transition and thanked the volunteers, after all it would be a long day for them too. I was in and out with Jan and Laura and spoke with them both as we all got going. There is nothing better than being at a big race like this and seeing lots of familiar faces. There is just something nice and relaxing about that and it gives me a moment of calm among organized chaos. For some reason transitions always seem to be in slow motion for me. I think in slow motion, it keeps me calm and helps me not to forget anything important. I move quickly and think slowly. It works.


Out on the bike it was cool and there was little to no wind. I was flying with little effort, so I went with the controlled effort and really had fun on the bike for most of the first lap. Earlier this year I changed my nutrition to Infinit and have found it to be one of the best changes I have made in years. I was drinking on schedule which was giving me the proper balance of hydration and calories all in one. Despite the effort my stomach felt fine which was a welcome sign of things to come. Every hour on the hour I finished a bottle and checked that off my list. Somewhere shortly after the turn to go back towards town I noticed a few cyclists with flats and then more and more. One guy had no more CO2 and was literally begging for someone to stop. Since this race wasn’t about winning anything I stopped and gave him my CO2, but when he looked at it he didn’t have a nozzle that would work on a threaded valve so I had to give him my nozzle too! Then he said he was going to patch his tube. Poor guy, so I gave him an extra tube I had packed the day before. The way I see it, good karma always comes back to you! At special needs I switched out bottles in order to stick with Infinit, that is where Brad came flying past me. When you ride many miles with someone it is hard not to try to go with them but I knew in this moment that would not be the smart thing to do. I didn’t want to risk getting caught in his draft and have it look like we were working together so I let him pull away. Obviously he was having a good day too. Here we were both half way into an Ironman that we had so much doubt about before. It just goes to show that doubting yourself is a bad use of good energy! For lap 2 of the bike I got caught up in a lot of groups and adopted the mindset that I was going to enjoy the ride and not get overly frustrated about all the drafting. There was no way to safely pass the huge groups. I actually stopped twice to get away from them, only to get caught up in other groups. It was just one of those days and mentally I was not going to let anything get me down! The ride was a whopping 116 miles long vs. the normal 112. Not that an extra 4 miles matters that much but at mile 112 I realized that I rode the same time I had in an Ironman I did when I was in good form. What does this mean? It means that even though my body was in no way prepared to have the ride I did, mentally I did not allow myself to hold back. I was still able to ride well which means on this day the primary muscle I was using to move forward was more my brain than my legs. You wonder about Brad? Same thing…except he was even faster and all of a sudden he started to see opportunity present itself and what happens next will amaze you.

After the nice long bike ride I slid into transition in my slow motion mentality to take care of business only to enter the outhouse and hear someone yelling “Katie, what are you doing in there? Putting on lipstick? Hurry up!” Ah yes, the same words I had used to heckle Tim Anderson last year at Bone Island were now being directed at me. I love it! It made me smile. I left transition with a big smile on my face! First of all I was so happy to be out on the run. I am always happy to be on the run because it means I was off the bike without incident and the run portion of an Ironman allows you to run, walk or crawl to the finish. I was going to finish this! I was also smiling because within the last year someone introduced me to the ugly running shoe called Hoka. At this moment these “mall walkers” Hoka’s were like pillows on my feet. I have never had my feet feel so good leaving for an Ironman run.

Out onto the run course I went to see who I could find. I got a little update on Brad, he was way ahead of me. That could only mean that he was feeling good mentally and he was going after it. He had the no-fear mentality that you need in order to race well. He was in. It was going to be an all or nothing kind of day for him. He had the “it” that he needed and the “it” was that mental commitment to push through doubts and ignore any physical pain. I on the other hand was just worried about getting the job done. I entertained myself by talking with various people. It seems everyone has some crazy story. I was just cruising along being very mindful of how I was feeling and what effort I could maintain. I was still mentally focused, at least until I made a little mistake. At mile 16 or so I got hungry and basically enjoyed a buffet; a chocolate chip cookie and some grapes. I never eat things like that yet so many times in an Ironman I get to this “hungry point”. No matter how many gels I eat, I end up eating whatever is at the aid station.  I felt great for another half mile and then at mile 17 I found myself on my hands and knees literally whoopsing my cookies! No, not my proudest moment but my point here is that it is part of Ironman. As soon as I was done I felt so much better, I grabbed a Coke (much better choice) and then took off running again. Soon enough Chad was within my sights. I yelled to him to let him know I was coming. He was actually running well and did not let me catch him. Next time I will have to sneak up on him! We ran back and forth for the last 7-8 miles.

Around mile 22 I realized that this race was almost over and I actually started to tear up. I started thinking about this past year and the birth of my son and the loss of my father. Somewhere in there was always the strength to continue through immense joy and sorrow all mixed together.  Nothing is more finite than life and death both of which we witnessed in this one short year. How on earth does Ironman fit into this? Well, it has a start and a finish and a lot of joy in between and life lessons to be learned and re-learned. It is a years worth of commitment wrapped up neatly into one day.

Somewhere in my day dreaming I hear someone in the crowd yell “Go Laura, Go Katie!” and all of a sudden I am bought back to reality. Speedy Laura Haupfear has caught me on the run! She runs up next to me and tells me we are going to finish together and then she takes off. My legs take a moment to respond. She is running a lot faster than I want to. I can’t have my teary eyed finish because I am trying to hang on to her. Brad is waiting at the finish and moments later Chad is there too. The day ends surrounded by friends and the realization that there was nothing to worry about going into this race. The limitations and worries we had were all mental. Once we got our heads out of the way and into the game our bodies were able to take over. Brad went on to PR which I give full credit to him for opening his mind to the possibility.


So, You want to be a triathelete?

Fact: you will not become efficient at swimming, biking or running over night. Sorry to burst your bubble. This is NOT an easy sport.

Check your ego at the door because chances are someone fifty pounds heavier than you will lap you in the pool. Not to mention she will be ten or fifteen years older than you.

You will be passed on the bike many times and you will never be the fastest runner in your town.
You will have early morning workouts. Really early.
You will plan your weekends around your swim, bike and run.
You are up while others are sleeping.
You are training while others are sitting.
You will discover others who also follow this blood, sweat and tears cult.
You will eventually get a flat tire... and have to change it all by yourself.
No matter what you hear, triathlon is NOT an inexpensive sport.
Warning, it is extremely addictive, hence the impulse spending on wetsuits, bikes, running shoes, aero bars, aero helmets, speed suits, power meters, GPS heart-rate monitors and many other ‘gotta have items.’
You will hate swimming more times than you like it for the first year.
You will suffer through road trips with whiny fellow triathletes.
You will suffer set backs.
You may experience an injury.
You will develop a love/hate relationship with a foam roller and ice baths.
You will at some point realize you need a coach.
You will hate swimming for the first year.
You will wear tight clothing.
You will not like how this tight clothing fits or looks.
Your age will take on a whole new meaning.
You will discover a whole new meaning for tan lines.
Food will become an extremely important part of your life.
You will learn new words such as GU, cadence and brick.
You will hate swimming for the first year.
You will spend more time on your bike than on your couch.
You may lose a friend or two because you spend too much time swimming, biking and running, and they could careless about your heart rate training, foam rolling pain or 20 mile bike ride.
You will learn patience.
You will be humbled.
You will start to realize you are paying money to put yourself through pain and suffering, but for some odd reason, you LOVE it.

This sport called Triathlon, becomes a part of you. You start to plan your entire year around sprint, international, half-iron or full-iron distance races. Your vacations become racing, and you start to realize that this sport called triathlon could become a life-long adventure.
Many people settle for things in life. They settle for a crappy job, marriage, friends, food, place to live and overall fitness and health.

Those who desire more or those who want more out of life than a drive-thru window and boring sitcom, will choose triathlon or an activity that makes them happy. An activity that will change their life. Triathlon will change your outlook on life, your career, your marriage, your goals, your friends and many other things you thought you had figured out. It’s not just crossing a finish line or a boring finisher medal. It’s the countless hours that got you to that point. A moment in time that you will NEVER forget. A moment that you will discuss with your family and friends for hours if not days after the event. These discussions will most likely be about how you could have done better. At what point could you have swam faster, biked harder or ran more efficient? This is what will go through your head everyday until you get the opportunity to suffer again.

So you wanna be a Triathlete? Enjoy the ride and train hard!

Put a "Boot" in your bag! Carry this in your repair bag on your bike

You might be wondering what a "boot" is well basically it is a piece of old tire cut to maybe 2-3 inches long that you carry with you just in case you blow out a side wall of your tire or have a really big gash in your tire that you can't repair. (Yes, you can use a dollar bill or an empty Gu pack) but this works even better to get you home safely. Heck, it might even save you in your next race. Next time you change your tires - cut a few of these out. Save a few for yourself and give a few to friends.


Last Openwater Swim

Getting ready for B2B with Kathleen Moore



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