NOTE FROM THE COACH
Less is More
I have 20 minutes to write some profound advice here. You might ask why only 20 min? That is because I have put myself on a time limit for the newsletter, no multi-tasking, it is all about doing one thing right now and doing it well, ok, doing it well AND quickly. There was a quote I came across on Facebook this week that has really got me thinking about the precarious balancing act we all must do from week to week and day to day in order to be able to perform well as a spouse, partner, parent, worker, student and of course athlete.
"If we want to live a Wholehearted life, we have to become intentional about cultivating sleep and play, and about letting go of exhaustion as a status symbol and productivity as self-worth."
Brené Brown
I am personally guilty of working to exhaustion, missing sleep and missing play in order to say I worked really hard. There is a saying I often tell athletes "less is more" I usually say this when an athlete is fighting fatigue and really a good rest would do them more good than another hard workout. As type "A" people it is hard sometimes to grasp this concept but I have to say that it is probably something worth striving for even if for just a moment.
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May 21, 2015 - In This Issue:
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Support our sponsors!
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| Without Limits 50K, Conestee, SC 6-6-15 Laura Haupfear 5:14 3rd Female and 10th OA! Downhill at Down Half Marathon, Black Mtn. NC 6-6-15 Sandi Boyle 2:01:13 - 1st Half Marathon & 3rd in AG! Bob Boyle 2:01:33 6 Hours of Balsam Grove, NC 6-6-15 Troy Harman - 3rd OA! MTY Sprint Tri, Duncan, SC 6-6-15 Andy Van Evera - 1:09 - 2nd AG and 7th OA Carol Brunson - 1:13 - 1st OA Brad Fraedrich - 1:16 Stefan Krause - 1:18 - 1st Novice Lisa Powell - 1:23 - 1st AG Steve Erwin - 1:27 Chris Schwendimann - 1:29 VOLUNTEERS - MTY Sprint Tri, Duncan, SC 6-6-15 THANK YOU ALL FOR TAKING A SATURDAY MORNING OFF TO VOLUNTEER! Manny Cintron Katie Malone Becky Arndt Jim Ballinger Chris Cresente Liz Blackwood Stephanie Hance Dan Chapin Alexia LaVigne (Dan Chapin's Daughter) Terry O'brien Escape From Alcatraz Oly, San Francisco, CA 6-7-15 Melinda Lindberg - She escaped! Congrats on this huge goal race! Retro 4-miler Central Park, NYC 6-7-15 Margaret Marrano - 31:02 - 4th OA |
| Race to the Taps, Pisgah Brewing Co. 4-miler, Black Mtn, NC 6-12-15 James Ewing Greenwood International, SC 6-13-15 Kimberley Westbury Carol Brunson Brad Fraedrich Jim Ballinger Phil North Steph Hance Steve Erwin Kelly Danias Jess White Jenny Davidson John Davidson Adam Fisher Becky Arndt Chris Schwendimann Manny Cintron Leslie Chaplin Neil Waldrop Tri Latte Sprint, Charlotte, NC 6-13-15 Michael Vaccaro Sunrise Run 8K, Simpsonville, SC 6-13-15 Mary Biebel Challenge Williamsburg Oly, VA 6-14-15 Nicole Ramsbey Tough Mudder, VA 6-14-15 Mark Walter |
Michael Vaccaro
Goal race for the year: Ironman Louisville Years with Malone Coaching: 3 years Random thoughts: Love the challenge of long distance racing. Often reflect on this quote after a race: "Don't cry because it is over, smile because it happened". Dr. Seuss. Profession: Nurse
Originally from: Davenport, Iowa
Currently live: Charlotte, NC
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UPCOMING GROUP WORKOUTS & RACES
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June 13th 7:30 AM Greenwood International Tri
June 15th 6:30 PM Group Swim Lake Lanier
June 18th 6:00 PM - Time Trial #2 at SCTAC (see below)
June 20th 8:00 AM Tri the Midlands
June 23rd 5:30 AM Group Track from Caine Halter YMCA
*It also seems that on Wednesdays there is an open water swim group at Lake Hartwell. Check the Greenville Area Triathlon Training Facebook Page for more open water swimming opportunities.
*If you have a group ride or would like to get a group ride together please let me know so that I can list it here.
Website Calendar for complete listing
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Without Limits 50K
Laura Haupfear celebrates her 50th birthday by running the 50K on the Conestee trails. She finished 3rd OA female and 10th OA!
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MTY Triathlon
Carol Brunson 1st OA at the MTY Sprint Tri, Wonder Woman (Steph Hance) who volunteered and Coach Katie enjoy some after the race antics.
*Yes, the new MTY course has some trails in it!
 
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Bob Boyle &
Daughter, Sandi ran the
Downhill at Dawn Half Marathon together
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OPEN WATER SWIM SCHEDULE:
June 15
June 29
July 13
July 20
SWIM TIME is 6:30 SHARP!
*Keep in mind these are not just "swims" these are group open water workouts to get you race ready. We have different groups based on ability, we have an open water swim specific workout and we have kayaks and paddlers to help keep it safe. (I need some volunteers for this again this year - I always like to have at least 3 boats out there).
We work hard during the workout and hit the Mexican restaurant El Sureno at 8:00 PM.
We will be doing open water swims this year
on Monday's evenings at
6:30 PM at Lake Lanier in Tryon, NC. SWIMS START at
6:30 SHARP
If you are late you can catch the group on the way back from the Warm-up. Please plan accordingly to
be IN the water at 6:30!
Lake Lanier Boathouse
2004 West Lakeshore Drive
Landrum, SC 29356
No matter which way your GPS in your car wants to take you I promise you after work you DO NOT want to take HWY 14, unless you are very close to the Hwy 29/Hwy 14 intersection.
Take I-85 towards Charlotte all the way to I-26 towards Asheville.
From Greenville:
Take I-85 towards Charlotte
Take I-26 towards Asheville
Take Exit #1 - go LEFT off ramp
Go through Landrum - cross railroad tracks
IMMEDIATE RIGHT on Hwy 176 for about 2-3 miles
HOT SPOT - LAST STOP FOR BATHROOM! NO FACILITIES AT THE LAKE!
You will enter NC and pass El Sureno Mexican Restaurant on your LEFT (Also our dinner location)
Turn LEFT into lake entrance shortly (200m) afterwards - Across the street from an old strip mall
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Road veers to the right
Once you see the lake go RIGHT over dam/bridge
My boathouse is on the LEFT about .75 from the dam/bridge (it
is at the end of the only straight away you will be on).
There is a black metal gate with a metal cut out of a dog & the house number 2004 on the fence post
The boathouse is blue with black shutters.
PARKING: Please park across the street -
PARK OFF THE ROAD
. If there is no parking there go past the boathouse
and turn around and park on the grassy area on the lake side of the road or in the large parking lot to your LEFT (NOT PAVED) which we are allowed to use.
DO NOT park under the covered parking since people who rent the house there normally park there. Please do NOT block them in.
Parking is really not that difficult you just might have to walk for 200m which you all should be able to handle.
If we do not park off the road the police will arrive so PLEASE PARK OFF THE ROAD!
NO FACILITIES AT THE LAKE!
But we do have a place where you can get changed.
These swims are open to Malone Coaching athletes and GCM Team members. Due to the size of the group I am going to ask this year that if non-swimming spouses and children want to enjoy the boathouse while we are swimming that 1 adult stay with the children. Please no pets (I love dogs) but dogs and wetsuits just don't mix. Last but not least a little RSVP would be great too so that way I know how many paddlers I need to round up. Safety is my first priority at the lake!
*Summer storms usually pass quickly and just because it is storming in Greenville doesn't mean it will be here so unless the weather is unusually bad please still plan to attend. I will make the call at 5:00 PM if we have to cancel for weather.
**If you need a new wetsuit, XTERRA coupon code is CO-MALONE.
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Greenville Spinners 2015 Time Trial Series Info!
Cat 1/2/3, Cat 4/unclassified, and Merckx
Cat 4/unclassified would be anyone who doesn't race on a regular basis and isn't ranked in cycling racing = most triathletes!
Merckx (ROAD BIKE) is zero aero equipment, so aero bars on a road bike would bump you into the unclassified category.
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Tom Hoskins Memorial Sprint Triathlon-
July 30th at 7:30 AM - Irmo, SC
Please feel free to share with your athletes:
I wanted to share a discount code for your athletes to the tri I put on each year at the YMCA in Columbia. It''s the Tom Hoskins Memorial Tri. The code is mc2015 and will take $10 off any entry (du, tri, relay). The registration link for the event is below. See you at the races!
https://runsignup.com/Race/SC/Irmo/TomHoskinsTri
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SMALL FRAME Specialized Transition for Sale
Entry level tri bike - ridden maybe 15 times, that he bought for his son. This bike would fit a woman in the 5'2" and under range or child.
All Shimano and Easton Components, 700 wheels (standard) - 3 years old $600
Located in Greenville area
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Speedfill with computer mount used once with water. $50 contact coach [email protected]
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THE TRYON HALF MARATHON IS COMING!
MARK YOUR CALENDAR FOR 11/14/15
The Tryon Running Club is making
DISCOUNT CODE available to MC Athletes:
"TRC" will be the promo for a $5 discount.
Register online here: https://eventsignup.org/event-registration/
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GREAT DEAL ON GARMIN:
Where to go?
Greenville Custom Bicycles
What the deal is:
Garmin 920xt with heart rate for $449.00
Our contact: Tom Haedrich
Greenville Custom Bicycles
30 Orchard Park Dr #16,
Greenville, SC 29615
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Just reference the GHS/GCM deal upon checkout.
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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)
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DISCOUNT CODE: malonecoaching
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There is more power in unity, than in"If we want to live a Wholehearted life, we have to become intentional about cultivating sleep and play, and about letting go of exhaustion as a status symbol and productivity as self-worth."
Brené Brown
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