Find out what we are up to in 2017! | Malone Coaching
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RESULTS

Feb 4th Folly Beach Half Marathon, SC
Nicole Ramsbey - 1:58
 
Feb 4th Cross Fit Half Marathon, Clinton, SC
Laura Haupfear - 1:41 - 2nd OA woman & 6th OA!
 
Feb 4th MCG 15K, Columbia, SC
Elisha Byrne - 1:18
 
Feb 11th Hilton Head Marathon, SC
Brian Norton - 4:05
 
Feb 11th Hilton Head HALF Marathon, SC
Lisa Powell - 1:55 - 2nd AG
 
Feb 11th Hilton Head 8K, SC
Cynthia Lucking - 38:40 - 1st AG & 4th OA
 
Feb 11th Green Valley 8K, Greenville, SC
Mary Biebel - 47:29 - 2nd AG
 


Feb 11th Green Valley 10 miler, Greenville, SC
Becky Crecente - 1:16 - 2nd AG
Chris Crecente - 1:16


Who is Racing...

Feb 18th Winter Challenge,  Springfield,
 SC
Katie Malone
Brad Fraedrich
Leslie Chaplin - volunteer or maybe Relay
Nicole Ramsbey - Du
Abby Russell
Liz Blackwood - Du
Beth Mullikin - Du
Nancy Richmond - Du
 
*Please keep in mind that I do my best to get this correct but sometimes I unintentionally miss someone. Please let me know and I will go back and correct it the next week!

We are a Registered USAT Triathlon Club & a Registered IRONMAN Brand Triathlon Club.
Search for MALONE COACHING any time you register for a race and make your club affiliation known. See the bottom of the newsletter for more information on the IRONMAN brand club.

XTERRA Wetsuits 

USE Our discount code and SAVE $$$

CO-MALONE



See things that I need to add? Things that need to be fixed?
Please e-mail me and let me know what YOU would like to see in this newsletter. This can be anything from topics to cover to adding more pictures. This is for YOU!
COMMUNITY EXPERT NIGHT
Feb 22nd 6-8 PM at NEXT at 101 Main Street, Greenville.

Save the date for the first in Mountains to Mainstreet's educational series featuring local community experts. Our first night will introduce you to as many of the local health, sports medicine, coaching, nutrition, and training experts as possible so you can build your roster of support as you prepare to Run 5K, Race 13.1 or Tri 72.3 during the M2M Festival weekend in May. Watch for a survey to find out the topics that interest you most and we'll be sure to feature those in upcoming Community Expert nights. 
Our first Community Expert night will feature a panel discussion on endurance and training basics and the following experts have agreed to join our panel:

Kyle Cassas - Orthopedic Sports Medicine Doctor, Steadman Hawkins

Marni Sumbal - Sport Dietitian and Endurance Triathlon Coach, Trimarni Coaching & Nutrition

Scott Kaylor - Physical Therapist, ATI Sports Therapy
Nutrition
You are what you eat!

It is no secret that we all need to eat better. It is so easy to get stuck in rut and eat the same thing every week. So here I am going to start sharing with you some ideas that I either used or that were shared with me. The first one is from Kelly Danias - stuffed peppers with ground beef, rice and cauliflower...really you can stuff them with whatever you like! Make these once and eat all week! Thanks Kelly!



Feb 2017
Note from Coach
Look to the mountains for inspiration...
 
It never fails that every week, actually almost every day, someone asks me what motivates me. What inspires me to run, to run for hours, to run for hours up mountain trails? For me it is certainly the freedom that I feel, but aside from that wonderful feeling I also feel strong and empowered because I can propel myself up a mountain when I want to, simply because I WANT to.  I always feel like having that kind of strength will transfer over to the things I "have to" do. While carrying the laundry basket isn't nearly as inspiring, it is nice to be able to complete a mundane task like that, sometimes with a child on top, with minimal effort. I can remember a time not too long ago when I had to carry an 80 lb dog home from a walk because she was injured. Now that certainly was more challenging but thankfully due to a strong body and a "can do" attitude I was able to get her home. The  mental strength you gain from knowing you can run up a mountain is right on par with the physical strength you gain. If you want something badly enough and you are willing to work for it, then you will achieve it. If by chance you don't achieve your goal, then at worst you will know what good hard work feels like. When you are climbing that proverbial mountain you have to keep your mind open. You have to say to yourself everyday "I accept the challenge" to complete my workouts, even if they look daunting and difficult. That is part of the fun and that is what will make you better than you were the day before. Sometimes I have workouts on my schedule from my coach (yes, I have a coach) and I look at them and wonder why...but then I know that she has a plan which means my job is to do the work! I try to avoid telling too many personal stories because no one really wants to hear about me but I like to share this one with you as a reminder what you can achieve when you just allow yourself to follow the plan.

In college I was told to write down 10 life goals. Of course I wrote down "complete the Ironman triathlon". This could have meant any Ironman because I was not specific, but in my mind I meant the one in Hawaii, the World Championships. I told a few coaches about this little dream and was laughed at and told "good luck"! At the time I found their responses very discouraging. I also found them somewhat motivating. A few years later I asked Scott Murr at Furman what I should do and he connect
ed me with a local pro triathlete who agreed to coach me. After meeting me the first thing I was told was to loose some weight! Thankfully, I can still laugh about that.  Then he watched me swim and found that I was such a poor swimmer it would be better for 
me to get out of the pool and start over, which I did. At 27 years old I learned how to swim all over again. I learned how to swim all the different strokes and I learned how to do a real workout in the pool. Every week I would get my workout schedule andthink there was no way I could complete all those workouts, but I had a goal and a dream and no matter how bad it hurt I was going to do those workouts because EVERY workout was one step closer to my goal. I learned a lot about myself, lost a few pounds, and became a stronger athlete and person during that year. I would love to tell you that after a year I qualified, but I didn't. Instead I quit my day job and worked even harder for another year and got to experience one of the happiest moments of my life - crossing that finish line in Kona. 
 
Embrace the work. Follow the plan. Achieve your goals.

Coach Katie

MONDAY COACH IS OFF!

MONDAY is Coach Katie's ONLY day off each week. This means that e-mail probably will not get answered. If you have a burning question please send a TEXT any time but especially on MONDAY! Typically Monday there will not be any individual sessions scheduled aside from the GROUP SWIMS that will take place at Lake Lanier every other Monday night. Thank you for your understanding!
Save the date!

Feb 20th - Mailing out Beanies, t-shirts and uniforms
Feb 21st - 5:30 AM Group - Leaves from Caine Halter YMCA front door
Feb 21st - 7:00 AM Group Swim - usually in the warm pool
Feb 22nd - 6-8 PM  Community Expert Night at NEXT on 101 Main St. Greenville (See below)
Feb 23rd - Ladies night @ TREK Store in GREENVILLE - tire changing, nutrition, injury prevention
Feb 25th - GHS Half Marathon & 5K - FRIGID at the Finish! 
Feb 28th  - Group run cancelled
 
Morning pictures of our group runs are the best!
Sponsors
We appreciate our Sponsors!

Without a team of sponsors that believes in what we are doing we would not look nearly as sharp at races! Our sponsors help keep us healthy and on track and looking good! I have a link to all of our sponsors to the left. Please support them any time you can. Here is a little bit about our special team:

SUPERCUTS - has been our sponsor for years so when you need a good hair cut and product check them out in the Greenville area! Mary Biebel, owner,  has been on our team for years and has earned herself the nickname "Podium Girl" since she is almost always on the podium!


EMERALD CITY BIKES - is located in Greenwood, SC but the customer service is worth the drive. Joanna Eubanks is a co-owner with her husband has been a member of our team for years now too. She is an amazing athlete even though she hasn't been racing much in SC over the last few years, she is always one to watch!


FRIGID Cryotherapy - is a new sponsor this year located at 8540 Pelham Rd. Greenville, SC. They specialize in cutting edge recovery techniques like cryotherapy.
Think of it as a very quick and powerful ice bath - except not as painful! They also have a NormaTec Boot lounge. 





VISIT Frigid at the finish of the GHS Half Marathon on Feb 25th! They will be out there with their mobile unit and also with FREE 10 min NormaTec boot sessions!
FOR SALE
I will post items for sale weekly. If you wish for me to post something for you please include all the details below and send an e-mail to katie@malonecoaching.net. 

Date posted:
Item:
Description:
Located:
Asking Price:
Contact Info:
Photo:

Date posted: 2-1-17
Bontrager Aeolus 7
2 years old, only used for races
Includes Shimano 11 Speed Cassette
Located: Charlotte, NC
PRICE LOWERED!
Asking Price NOW $900
Asking Price: $950
Contact Info: Michael Vaccaro - mvaccaro1974@yahoo.com

Date posted: 2-1-17
Thule Aeroblade Edge Roof Bars L (Used on a 2013 Pathfinder, adjustable)
And Thule Circuit roof fork bike holder
Located: Charlotte, NC
Asking Price: $275
Contact Info:  Michael Vaccaro - mvaccaro1974@yahoo.com

Date posted: 2-1-17
Item: Hard Case Travel Bike Box
Located: Landrum, SC
Asking Price: $125
Contact Info: Coach Katie






Date posted: 1-12-17
Item: Xterra Speedsuit
Description: XL NEVER WORN
Located: Greenville, SC
Asking Price: $60
Contact Info: Mary Biebel at marybiebel@gmail.com  
Date posted: 1-12-17
Item: Components from wrecked bike for charity
Description:
Shimano 105 shifters -show signs of damage
105 -rd/fd/brakes/cassette (12-26ish)
Ultegra pedals - scuff marks, but bearings feel fine
FSA 50/34 172.5 crank (bb30); spun freely in bike
Fulcrum Quattro front wheel with gp4000 tire and tube

*I can provide more pictures as needed. Keep in mind, all monies from sale will go to the family.

Located: Duncan, SC
Asking Price: $200
Contact Info: Rob Brunken  brunken.rob@draexlmaier.com






Meet your team...
Jannette Finch

Where do you live? Charleston, South Carolina
Where are you from originally? Atlanta, Georgia
Where did you go to school? College of Charleston and University of South Carolina
Profession? University Librarian
How long have you been doing triathlon? Since 1999
How many years with Malone Coaching? Not sure--2012?
Fun Fact about yourself? I compete in dog agility with my Flat-coated Retrievers and play the classical guitar, mandolin, and ukelele!
Anything else you want to add? My grown children do triathlon too! It will be fun if the grandkids get into it!

Swimming

Swim Opportunities!

We will start with our open water swims at some point in April when the water is warm enough. Still plan on every other Monday evening at 6:30 PM. Our open water swims are a WORKOUT! Every athlete that has attended these over the
 years has seen huge improvement in open water swim races. Don't miss out on this opportunity!

For the winter months we will be swimming on Tuesday mornings after the track workout at Caine Halter YMCA around 7AM. On Fridays I will be swimming at the MTY at 7:30 AM. You are welcome to join me for a workout or meet me there afterwards. Just make sure to verify with me if you plan on coming. What I am saying here is there are opportunities for you to work with me at the pool! 

The Endless Pool at my home in Landrum still remains open to you to use as a tool. with mirrors on the bottom and in front of you it is amazing the difference it can make in your swim because it allows you to see what you are doing. Schedule a time to get in and use it with me!

NEW SWIM OPPORTUNITY!
For those of you who need more work on your stroke former Malone Coaching athlete Cheryl Quinn is giving private lessons as well as coaching some Masters Swims! Cheryl has years of experience swimming and was an incredibly strong triathlete. She is kind and compassionate too. Check out her swim coaching Facebook page to learn more about her!


I love working with swimmers of all ability levels, but I get especially excited when I hear they want to improve their swimming for a triathlon. Over the past 2 years, I have become a USMS level 1&2  certified masters coach and  Adult Learn-to-swim instructor. Last year I took the plunge and obtained my USAT level 1 certification in hopes that my swim coaching might segway into working with some triathletes.  I would welcome any opportunity to help your athletes in the pool, whether as private lessons or part of my beginner masters workouts Monday and Wednesdays 6:30-7:30 PM
Monday am 5:30 PM at GHS pool. 
I also teach at the Kroc Center

Please feel free to contact Cheryl directly if you want to set up a lesson with her.
864-982-6022 mobile or cherylquinn01@gmail.com
Biking
Looking for some ride info and other general bike info? 

We are starting the year off with mountain biking to develop handling skills and work on a nice smooth pedal stroke. Until the end of Feb we will have group rides at least every other week in different locations.

CYCLE BAR - this is a new spin studio in Greenville. I gave it a try last week and was pleasantly surprised at how different and fun it was. If you need something to get you out of the house this is a great/safe/social way to get in a great workout!

SPIN CLASS - There is a spin class on Thursday night at Caine Halter YMCA followed by a core class both taught by Tracey Fischer that some of you might want to check out.

April 8th - Assault on the Carolinas 9:00 AM - Brevard NC there is a 40K, 60K and 100K ride that goes over Caesar's Head. This ride will fill up quickly so if you want to do it signing up NOW is a must!

June 4th - WNC Flyer 8:00 AM for 100 miler, there is also a 100K, a 50 miler and a 30K. Starts and finishes at Oskar Blues Brewery. This is a GREAT ride for a tri bike but also fills up quickly so if you plan to do this sign up NOW!

TIP OF THE WEEK: CHECK YOUR CLEATS! Cleats on your bike shoes need to be replaced at least once a year. Make sure all the screws holding your cleat on are tight and that you have not worn the heads off of them!

For those of you looking for some group rides to do here is a good option for Winter Riding. Keep in mind these rides below are NOT beginner friendly! The advertised paces are usually pretty accurate so if you can't hold those please do not attend.




Running
Group Track Workouts

Currently our group runs leave every other Tuesday from the FRONT DOOR of Caine Halter YMCA at 5:30 AM. The run to the track (Greenville High School) which is 2 miles. Usually we run 2-3 miles at the track and then head back. If you are not to a point where you can run that distance simply meet us at the track. Get there around 5:45 to do a warm-up and then join in the fun. We have different pace groups and I will be happy to advise you who to run with. 

Next group track workouts:
Feb 21st
Feb 28th - cancelled 
*If interest remains and we have a good size group showing up we might be adding additional track workouts.

RACE for a good cause!

Come join us again this year in Running for Amy at the Heart & Sole on April 22 in COLUMBIA to honor Amy Pierson.
Register online by March 17 for the team discount 

Choose Running for Amy, team captain Kelly Danias. Whether you do the 5 mile run, 5 mile walk, or 3 mile walk, I'll pick up all packets for you on Friday before the race. You know we always have a fabulous time!
IRONMAN CLUB INFO.
Please ask your members to   login to their IRONMAN Account and update their TriClub Affiliation by clicking on the " My  Athlete Profile" tab.  If your members need to   create and IRONMAN Account, please be sure they use their Active.com  email address. Once their account is verified, they must log in and out for their athlete information to display. After logging in and out, they will be able to select their TriClub Affiliation by clicking on the " My Athlete Profile" tab and entering the name of your club in the drop down menu. Finally, scroll to the bottom of the page and click " save".
 
Once your athletes are registered as members of your club within our athlete database, any time they race with IRONMAN anywhere in the world they will generate points that will go to your TriClub Ranking. You can check your  TriClub Ranking on IRONMAN.com.
 
We also invite you and your members to join our  IRONMAN TriClub Connect Facebook group. TriClub Connect is a great way to learn about the IRONMAN TriClub Program, our races, and just connect with other TriClub members.

Malone Coaching | | katie@malonecoaching.net |
790 Greenwood Road
Landrum, SC 29356
864-415-5804