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Beach 2 Battleship Recap
I spent last weekend cracking the whip!
Last weekend I spent most of my day cheering for those of you racing Beach 2 Battleship Iron distance and half Iron distance. What I learn as a coach from watching is almost as important as what I learn from actually racing. The conditions were perfect for everyone to have some FAST times which always seems to make a race more fun. Carol & Clay both had great FIRST time finishes in the Iron distance. Carol finished 8th OVERALL and Rachel threw down an amazing half IM time on her FIRST attempt at the distance. I admit it is fun to see you all do so well and be happy with your finishes. I know that a certain amount of suffering goes into success at these longer distances.
After watching the race there were a few things that became evident to me that I want to share with you too, so that we can all learn from others mistakes:
*If it is a cold day on the bike make sure you have all your clothing on and zipped BEFORE mounting your bike.
*Put your shoes on in transition. If you have not perfected the flying mount with your shoes held in place with an elastic band don't think you are going to ace it in the race. You will not!
*Set your Garmin/Computer/watch BEFORE you get on your bike - ideally in the morning before the race starts.
*Don't start eating until you are safely out of the bike mount area.
*Get on your bike at the bike mount area and hold your line (ride straight) keep your head up and pay attention to all the people swerving all over the road who are doing all of the above activities.
I only mention all of these because as I watched everyone leave on their bikes it was painful to see how many people had issues with the above. I would bet that 80% of the riders made one of the mistakes above. So my tip to all of you...don't be that person!
Coach Katie
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2015 Coaching
Planning ahead
Hello everyone!
I am sending this to you because in order to plan for next year I need to know who is planning on coming back for coaching. I always try to accommodate athletes I have coached in the past FIRST but since over the years I have coached many athletes this is no longer a reasonable plan. I have heard from many of you that you wish to start in JAN or FEB or on "x" date which is great, but I would appreciate a quick e-mail if I am NOT currently coaching you with when you plan to return to coaching. This will allow me to either accept a few new athletes for next year or tell people that Malone Coaching is "full"! I certainly never thought that would be a problem I would have. I can only thank all of you for coming back year after year! |
ONGOING - CompuTrainer Classes Start at Greenville Cycling Center
November 1- Spartanburg County Adventure Race (details below)
November 1 - Registration for Lake Logan Half OPENS!!!
November 15 - Tryon Half-Marathon (See coupon below)
November 17 - Rolling Bike Summit (Greenville, SC) *More info on Rolling Summit below
November 18 - Rolling Bike Summit (Spartanburg, SC)
November 19 - Rolling Bike Summit (Columbia, SC)
November 21 - Rolling Bike Summit (Hilton Head, SC)
November 22 - Rolling Bike Summit (Charleston, SC)
November 22 - iRecycle Half-Marathon (Spartanburg, SC)
December 6 - Jingle Bell Jog (Greenville, SC) Contact Don Taylor to join the Massage Envy Team
December 6- Rudolph's Rampage- 10K & Half (Columbia, SC- Harbison State Forest)
December 7- Rudolph's Rampage- Mountain Bike Race (Columbia, SC- Harbison State Forest)
December 13- Race to the Head of the Class- Tryon NC 5k and 10k
January 10, 2015 - 12th Annual Resolution Run (Half Marathon & 5K) (Travelers Rest, SC) (Register on Go Green)
February 21, 2015 - Winter Challenge! (information below)
April 11, 2015- Assault on the Carolinas (more info below)
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Past Results and Those Racing This Week:
RESULTS from last week:
 Kathleen Moore
Beach 2 Battleship Iron Distance Race, Wilmington, NC 10-25-14
Carol Brunson 10:54 - 8th OA, 2nd Masters - YOU are an Ironman! 1st time IM!
Clay Sanders 11:50 - 8th AG - CONGRATS on your first IM!
Beach 2 Battleship Half IM Race, Wilmington, NC 10-25-14
Josh Ludwig 4:56 - 2nd Military Male!
Rachel Crunk 5:01 - 2nd Masters - 1st Half IM!
Becky Arndt 5:28 - Congrats on going from beginner to Half IM in less than 6 months!
Justine Waldrop 5:44
Kathleen Moore 6:04
Bob Boyle 6:08
Volunteering:
Jan Garrett - thank you for giving back to the sport!
Spinx Run Fest Marathon, Greenville, SC 10-25-14
Paul Zimmerman - 4:25
Spinx Run Fest Half Marathon, Greenville, SC 10-25-14
Jen Genal - 1:51 (Very close to a PR in a training race)!
THIS WEEKEND AT THE RACES:
Ironman Florida, Panama City Beach, FL 11-1-14
Michael Vaccaro
Ben Atkins
Don Taylor
Volunteering:
Jim Ballinger
Nicole Ramsbey
Spartanburg County Adventure Race, Spartanburg, SC 11-1-14
Katie Malone
Laura Haupfear
Couch Potato Mountain Bike "race" (30 miles) 11-1-14
Troy Harmann
Red Ribbon 5K in Traveler's Rest, SC 11-1-14
Mary Biebel
XTERRA Big Creek Trail Race (5.5 miles), Atlanta, GA 11-1-14
Steve Erwin
James Island Connector 10K, Charleston, SC 11-1-14
Melissa Ludwig
Paris Mtn 16K, Greenville, SC 11-1-14
Abby Russel
SWANK Mountain Bike Race (40 miles) 11-2-14
Troy Harmann
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Tryon Half Marathon NEEDS Volunteers
Volunteers needed for the Tryon Half Marathon on Friday 11/14/14 and Saturday 11/15/14.
Volunteers are needed for everything from packet pick-up to course close.
Volunteers can sign up for more than one thing, provided times do not overlap. Or, sign-up to volunteer and bring food.
There will be a volunteer meeting for all the specifics, but below is some explanation of the duties.
Description of duties:
Water Station: stations will be provided with water, Gatorade, cups, tables, and trash cans. Water cups need to be filled and ready to hand to runners as they pass. Trash needs to be picked up in vicinity of the table. Water Station volunteers are expected to man the station until the course sweeper comes by.
Course Monitor: Course monitors are there to ensure runners to not veer from course. Monitors are placed at intersections or areas along course where there may be confusion. Monitors may sit or stand and are expected to man the station until the course sweeper comes by.
Course Set-up and Take down: These volunteers will need trucks and the ability to lift tables and traffic cones.
Medals at finish: award each person who crosses the finish line with a medal
Floater: People to pitch in and do whatever is needed! Times may vary.
To sign up, click the "Sign up" link on the row you're interested in. You will be prompted to enter some details for the event organizer. Your information will not be provided to others. Sign up to Volunteer here! |
XTERRA  Remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!
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Swim Team
Swim Team is practicing at the MTY from 5AM-7AM Tuesday and Thursday mornings now. They are in almost all the lanes on both ends of the pool. Hopefully you can find a lane or two in the middle of all of them.
Oct 25 & 26th - Swim meet at MTY
Nov 14 & 15 - Swim meet at MTY
Nov 26-29 - Practice all day from 6AM-6PM
Dec 18-Jan 4 - Practice most days from 6AM-6PM
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Masters Swimming
I want to swim faster...
Greenville Splash WebsiteKeep in mind that if you want to swimmer better and faster and be more motivated to get in the pool you need to use the resources that we have available to us. Greenville Splash has more workouts geared for beginners. They are trying to get another beginner type workout at Caine Halter in the mornings. If they have more people demanding it...they can! They also have a coach that works great with beginners. She also coaches Thursdays at GHS YMCA from noon to 1:00. Need more info about what is available? Contact Leslie! Leslie Scott 864-283-1328 [email protected]. |
Assault on the Carolinas Brevard, NC This is a ride many of those on our team enjoy doing every year, but if you want to get in you
HAVE TO REGISTER EARLY! 
AOTC 2015 - Tentative Schedule of Event(updated schedule will be posted early in the spring) REGISTRATION AND MORE INFORMATION FOUND HERE Friday, April 10th, 2015 2:30pm - Carmichael Training Systems Doors Open for visitors and CTS Camp raffle entry 3:30-5:00pm - CTS warm up ride open to all riders. Starts/Ends on East Main Street. 6:00-9:00pm - Early check in, rider packet / t-shirt pickup at American Legion, 56E Jordan Street (1 block south of start line). CTS will be open for riders to enter a raffle for a CTS Camp entry ($1200 value). Saturday, April 11th, 2015 7:00-8:50am - Check in and rider packet / t-shirt pickup at 56E Jordan Street (1 block south of start line). There will be no day-of registrations. 8:50am - Ride announcements and rider line up, East Main Street. 9:00am - Ride start. 11:00am-4:00pm - Meals for riders provided 3:00pm - Drawing and end of ride celebration 1:00-4:00pm - Live music provided by Looking Glass Entertainment. Band lineup will be announced in March! |
FOR SALE: 2011 Speed Concept 7.0 Location: Charlotte, NC Price: $1550
2011 Speed Concept 7.0 (Ridden 3 seasons, purchased in December 2011).
Frame size Medium
Includes:
Bontrager SSR training wheels
HED Jet 7 Express Race Wheels (Shown), including matching SRAM cassette to SSR wheels
Duotrap integrated sensor
Bontrager Node Bike Computer
Shimano 105 Pedals
Trek Draft Box
Trek Speed Box
Contact current Malone Coaching team member: Michael Vaccaro at 704-572-8121 or [email protected] |
Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!)
$850
Contact Christine Cantrell - 864-431-6380
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Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride! Nov. 6-10 - FestiVELO, Santee, SC
April 11 - Assault on the Carolinas (AOTC) Brevard, NC
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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. |
CompuTrainer Time
Starts SEPTEMBER 29th!
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 JINGLE BELL RUN December 6, 2014 Greenville, SC
Registration is now open for the Jungle Bell Run at ICAR-CU in Greenville for the Arthritis Foundation, and Caroline and Don would like to invite Malone Coaching to join the Massage Envy team! This is a great event to bring out the family, as well as cap off your racing season with a fast 5K.
https://www.facebook.com/JingleBellRunWalk
Here is how to register:
● Go to the Upstate Website:
http://jinglebellrunupstate.kintera.org/
● Select blue "Register" tab in top left corner
● Select "I agree" to the liability/release waiver
● Either Select the "Register ONE PERSON Using on Credit Card" or "Register MULTIPLE PEOPLE Using one Credit Card" option depending if you're just registering yourself or yourself with others.
● After you decide which option to select and click then the screen will refresh and select the "Join a Team" option.
● Under "Locate a Team" select "Team Massage Envy" in the drop down menu. Then at the bottom you will see a link to "Massage Envy Upstate SC".
● Select "Join Team" to the right of that.
Then you can start the registration process for
- Reindeer Dash - Children Ages 8 & under
- 5K Competitive Run
- 3 & 1 Mile Fun Run
Under Discount Code enter "ME" and $5 will be taken off of the $25 registration fee.
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Spartanburg County Adventure Race
Once an Army training ground, Croft State Park is now the adventure heart of the fast-growing Spartanburg County. This off-road triathlon will consist of a 2 mile open water paddle on Lake Craig, followed by a 5(ish) mile mountain bike. The final leg will be a 5k trail run through the parks best trails.
Date:
Saturday November 1, 2014
Time:
10:00am Race Start
Venue:
Croft State Park
Address:
450 Croft State Park RD
Spartanburg, SC 29302
http://www.adventuregeekproductions.com
Course Description:
Event I: 2 Mile Paddle
The kayak course is set on the open water of Lake Craig and should provide an ideal arena for strong paddlers.
Approved PFDs must be worn at all times when participants are in their kayak.
Buoys will mark the course.
If you need assistance from a race official, blow a whistle, wave your hand or wave your paddle overhead.
This will be a mass start.
Event II: 5(ish) Mile Mountain Bike
Approved Hard Shell Helmets must be worn and fastened before leaving the Transition Area.
Stay to right to allow faster cyclist to pass on the left. If you suffer a valid repair problem with your bike, you can finish the course on foot, but with your bike. Use caution.
Event III: 3 Mile Trail Run
You must wear the race number that is provided in "front."
Aid stations will be located throughout the course. Water will be provided.
No headphones, radios, etc.
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WINTER CHALLENGE
Winter Challenge XII Off-Road Triathlon
7-Mile Trail Run, 6-Mile Kayak, 10-Mile Mountain Bike
Plus - Tri Relay and Run/Bike Duathlon Options!
February 21, 2015
Dome Farms, Springfield, SC
Date: Feb 21, 2015
Location: Dome Farms, SC
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Tryon Half Marathon
Saturday November 15th, 2014
Malone Coaching proudly sponsoring this event!
Tryon Half Marathon - Nov. 15th @ 8AM!
FLAT mostly dirt/gravel road - simply beautiful!
There is still time to register EARLY and SAVE $$$
$45 early entry until midnight on 11/3
Registration will be on Strictly Running - Click on the "Register Online" button
Please see coupon below for discount on registration!
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Malone Coaching Proudly Sponsoring:
 Dec 14, 2014 5K & 10K races
Race To The Head Of The Class - Tryon, NC
Schedule of Events
Friday December 12th: 3:00 pm -7:00 pm registration packet pick-up in Parish Hall at Holy Cross
Saturday December 13th:
- 7:30 am - Same day registration and packet pick up at Parish Hall
- 8:30 am - Opening prayer and welcome
- 8:45 am - Walk to starting line
- 9:00 am - 5K and 10K begin
- 9:15 am - 1K begins
- 11:00 am - Course closed
- 11:00 am - Awards ceremonies in Parish Hall
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Negative Split Club 2014 Members
You are invited to be a member of the "negative split club" by being given the challenge by your coach in your race description. There is nothing negative about this club. A Negative Split simply means that you ran the first half of the race slower than the last half which takes discipline and pacing. You have to submit your Garmin GPS file for verification. The reward? Usually a great race and we send you an awesome travel coffee mug!
Brad Fraedrich Abby Russell Adam Fisher Will Cannon Ben Atkins Jan Garrett Mary Biebel Phil Zitello Michael Vaccaro Don Taylor Carol Brunson Mark Walter Jen Genal Bubba Gillis |
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"Mental Imagery can't replace the physical work, but can make or break the performance. Focus, visualize, and imagine your dreams."
Lisa Anderson
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Supercuts Locations Visit a Supercuts near you! Pelham Commons - Greenville 215 Pelham Road Greenville 242-1490 Hudson Corners - Greer 2115 Old Spartanburg Road Greer 322-5903 Taylors Square - Taylors 3023 Wade Hampton Boulevard Taylors 268-2268 Easley Town Center - Easley 128 Rolling Hills Circle Easley 855-4800 Dorman Centre - Spartanburg 120 Dorman Commerce Drive Spartanburg 595-3558 Hillcrest Shopping Center - Spartanburg 1931 A East Main Street Spartanburg 585-2300 (Coupon only valid at these locations) |
 Malone Coaching Team:
$3 off Adult Cuts
$2 Off Child Hair Cuts
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Supercuts Special
Print off this page and bring to a Supercuts near you for:
Supercuts Summer Special:
$3 Off Team Malone Husband and Wife Haircuts
$2 Off Team Malone Kids' Haircuts
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Malone Coaching proudly sponsoring:
Tryon Half Marathon
Enter Promo Code "TRC"
Race Date: Saturday November 15th, 2014
Early Registration open until November 12, 2014 at 12:59PM
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Offer Expires 11/14/2014.
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