November 5
2014 



2015 Coaching
Planning ahead

Hello everyone!

Thank you all for getting back to me with your coaching plans for 2015. Malone Coaching is FULL for 2015. We have a few new athletes who we have added to the team roster for the year but in general most of our athletes are returning for another season. I am very excited about being able to focus on a core group of athletes for an entire season. Thank you for choosing Malone Coaching!

Coach Katie 





ONGOING - CompuTrainer Classes Start at Greenville Cycling Center 

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)

 

February 28, 2015- GHS Half and 5K (Travelers Rest- Greenville, SC) 

 

April 11, 2015- Assault on the Carolinas (more info below)

 


Past Results and Those Racing This Week:

   

  

RESULTS from last week:

  

  

Ironman Florida, Panama City Beach, FL 11-1-14

Unfortunately due to rip currents this race was changed to a Duathon - the times shown are just for the Bike & Run portions.

 

Michael Vaccaro 9:40 - 1st time Ironman! (with the swim he would have been under 11 hours!)  

 

*Michael looks surprised at the amount of clothing he needs to wear to keep warm before his 1st Ironman! 

 

 *Heading out on the bike which they did as a time trail start since the swim was cancelled.

*Here is the part where Michael excels! Looks like he is focused which I love to see! 

 

Ben Atkins 10:39 (time in the picture is NOT correct) - 1st time Ironman! (with the swim he would have been well under 12!)

 

 Ben Atkins is happy to reach the finish! 

 

Volunteering:

Jim Ballinger

Nicole Ramsbey

 

Couch Potato Mountain Bike "race" (30 miles) 11-1-14

Troy Harman - Race was 26 miles in 3:33 best part was that Troy stuck to the plan!

 

Red Ribbon 5K in Traveler's Rest, SC 11-1-14

Mary Biebel - takes winning to a new level this week
1st OVERALL! Course was longer than a 5K too 31:28

 

 

XTERRA Big Creek Trail Race (5.5 miles), Atlanta, GA 11-1-14

Steve Erwin -50:35 - 3rd AG

*I am very proud of Steve for taking on the trails, I think we have a trail convert! 

 

 

James Island Connector 10K, Charleston, SC 11-1-14

Melissa Ludwig 50:19 - 4th AG

 

Paris Mtn 16K, Greenville, SC 11-1-14

Abby Russel - 1:49 1st AG

 

SWANK Mountain Bike Race (40 miles) 11-2-14

Troy Harman - Unfortunate DNF due to multiple mechanicals but he sure did look good! 

 

 

THIS WEEKEND AT THE RACES:

  

IT DOES NOT LOOK LIKE THE OFF-SEASON TO ME!

 

Savannah Marathon, GA, 11-8-14

Rachel Crunk

 

Savannah Half Marathon, GA, 11-8-14

Grady Crunk

Phil Zitello

Melinda Lindberg

 

 

Camp Croft Half Marathon, Spartanburg, SC 11-8-14

Laura Haupfear

Jenny Davidson

John Davidson

 

Chickamauga Battlefield Half Marathon, Chattanooga, TN 11-8-14

Lisa Anderson

 

Paris Mtn Ultra Relay (*only 28 miles is what he tells me). Greenville, SC 11-8-14

Chris Cresente

 

REV3 Half Ironman, Venice, FL 11-9-14

Bubba Gillis

 

 


IM Chattanooga
Race report and photos are up on the Malone Coaching BLOG



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!

Announcement from Greenville County
Greenville Health System Swamp Rabbit Hoppenings

While dangling live power lines may sound fun if you are doing a Tough Mudder they are probably not something you want to run into while pedaling down the trail. So for that reason we will be closing the trail between the Swamp Rabbit Caf� (at the south end) and the first trail bridge north of the underpass (Pete Hollis Blvd/Cedar Lane Rd) on Wednesday, November 12th from 10am -1pm.  Do not cross the barricades or signs. Duke Energy will work quickly but will have a truck on the trail completely blocking the trail. We may be able to open the trail sooner than 1 pm, but you should make alternative plans as necessary.

XTERRA
 Remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!   
 


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.

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


Masters Swimming
I want to swim faster...


Greenville Splash Website

Keep 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
Greenvillesplash@yahoo.com.




Bike

Finish Strong and Carolina Triathlon for Winter Bike League (WBL)

Join Finish Strong and Carolina Triathlon for Winter Bike League (WBL) in Greenville, SC. The WBL consist of 6 training rides starting Saturday, November 15, 2015 through January 10, 2015. WBL is of true winter pace training rides ranging from 3-5 hours. All levels of cyclists are welcomed. Rides will be lead by Finish Strong and Carolina Triathlon.

Our first WBL ride will be November 15 pedaling at 10 a.m. from Carolina Triathlon. The shop will open at 9 a.m.




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 EntertainmentBand lineup will be announced in March!

 

 


Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!)
$850
Contact Christine Cantrell - 864-431-6380
christinecantrell13@yahoo.com





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
Nov. 15- Jan. 10- Saturdays WBL information above
April 11 - Assault on the Carolinas (AOTC) Brevard, NC




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!



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.



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

                       REGISTER HERE

Date:                   Feb 21, 2015
Location:            Dome Farms, SC

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
Look for the Tryon Half Marathon in the drop down list.  Register now at Strictly Running!
  
  

Please see coupon below for discount on registration!
  
 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

  • Fellowship - Parish Hall

 

  

 


GHS Half Marathon and 5K

Location:

Half Marathon Start
Physical Address : Gateway Park - Travelers Rest, SC
Street Address : 115 Henderson Drive, Travelers Rest, SC 29690

7:30AM Start Time

Half Marathon Finish - 5K Finish & 5K Start
Street Address : 300 E. McBee Ave., Greenville SC 29601

8:00AM Start Time




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

 

 

Malone Coaching
Katie Malone, Head Coach
Stay Connected
Facebook  
  
"Mental Imagery can't replace the physical work, but can make or break the performance. Focus, visualize, and imagine your dreams."
  
Lisa Anderson



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 

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

 
SIGN UP
AND SAVE
$10
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
Offer Expires 11/14/2014.