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August 30- Apple Festival 8K Hendersonville, NC
August 30- Green River Adventures Gear Sale
August 31 - Open water swim at Lake Hartwell 8AM Sharp - Melinda Lindberg's house (See below for address):
September 6 - Tour de Paws, Duncan SC (62 and 28 mile rides)
September 7 - Jimmie Johnson Sprint Tri, Davidson, NC
September 8 - Open Water Swim
September 20 - Ache Around the Lake 8K and Ouch 2 mile (Please run this! Coach Katie is the race director!)
September 20 - Growing Cycle Farm Tour - 25 miles (starts and finishes at winery...need I say more?)
September 22 - LAST Open Water Swim of the year!
September 28 - Ironman Chattanooga
October 10 - The Dam Tri & SCTS Awards Banquet (Columbia, SC)
October 25 - Hincapie Gran Fondo & B2B Iron distance and Half IM
November 15, 2014 Tryon Half-Marathon (See coupon below)
December 14- Race to the Head of the Class- Tryon NC 5k and 10k
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 Phil Zitello
Sometimes a picture is worth a 1000 words
Phil Zitello recently completed Ironman Louisville. Since Phil lives in the low country he made sure to spend some time preparing for this race in the Upstate and while the physical preparation was important I think what is more remarkable about Phil is the mentality that he carries with him when racing but also on a day to day basis. You see Phil took the mental training to another level and embraced it. He practices it every day in training, he does his reading and works on engaging his brain in order to finish workouts, races and simply being relentlessly positive in life. This picture that a local paper snapped of Phil embodies that mental state that Phil races in and lives in. Congratulations to Phil on his 2nd Iron distance finish at IM Louisville!
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Past Results and Those Racing This Week:
RESULTS from last week:
Heels & Wheels for Megan's House Sprint Tri, Waycross, GA 8-23-14
Bubba Gillis - 1:08:32 - 3rd OA!
South Lakes 10K, VA 8-24-14
Mark Walter - 46:46
Ironman Louisville, KY 8-24-14
*It was an incredibly hot day for racing this course.
Chad Crocker - 12:56 (first time under 13 on this course!)
Will Cannon - 13:17 - FIRST TIME IRONMAN! Just took up the sport of triathlon in November!
Phil Zitello - 15:53 - also had the best swim exit picture ever! Congrats Phil on embracing the hills even though you live in the flatlands!
This week at the races:
Langley Pond Olympic, Aiken, SC - 8-30-14
Karri Isaac
Justine Waldrop
Melissa Ludwig
Chris Schwendimann
Rachel Crunk
Melinda Lindberg
Langley Pond Sprint, Aiken, SC - 8-30-14
Abby Russell
Kelly Danias
DALMAC - 4 day ride across Michigan - 8-27-14
Tory Synder
Charleston 5K 8-27-14
Chris Cresente
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 Will Cannon
From total beginner to Ironman in 10 months!
Will Cannon isn't your typical 24 year old which is something I was aware of the moment I met him. He was determined to do an Ironman this year because it simply fit into his life plan now. He didn't really have any experience in swimming, biking or running and he was borrowing his Uncle's bike. He had no triathlon gear and he wasn't independently wealthy, he worked on the weekends which meant he needed to get workouts done during the week - alone. Could it really be done? After talking with him I realized that his enthusiasm, dedication and work ethic would indeed make this dream possible but that every workout would be important from day one of coaching. He didn't disappoint me, he pushed himself to new limits and we found that he had quite a gift as an athlete, not only did he finish races, but he did well. His outgoing and kind personality had everyone on our team cheering for him along the way and his positive attitude carried him on days his legs didn't want to. Somewhere in the middle of Ironman training Will landed his first "real" job and had to learn to juggle full time work with training and his other volunteer commitments which he did. Over the year Will went from beginner to experienced athlete to Ironman. It is amazing what a "can-do" attitude and hard work can do. I am certainly proud of what Will accomplished and happy that I was able to have a small hand in his Iron journey. I have no doubt that this is just one of many huge accomplishments in his life!  Will's mother and sister are his biggest fans - they also have the best signs anywhere...hint hint to other Iron sherpas!
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Triathlon should enhance your life not take over your life.
Coaching legend, Brett Sutton, was asked if he could wish one thing for age groupers in triathlon, what would that be?
His answer: "Consistency. And understand that if you're coming in to the sport, and you're not going to be a pro, the main goal is health...so don't destroy your family. All of this 'I want to go faster and longer' is causing athletes to get lost in the 'holistic pie.' If you are starting to sacrifice other things to get 5 minutes faster, is that really healthy? Or is it starting to make you unhinge in other areas? Then, you have the competitive component...which has over-run what triathlon was all about to begin with. Use the sport to be healthy and enhance your lifestyle and family life."
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Lake Hartwell Open Water Swim
Sunday Aug 31st - 8AM Sharp!
Melinda has opened up her home to our group this Sunday for an open water swim! Thank you Melinda! (Volunteer paddlers welcome) Melinda Lindberg 231 Points End Anderson SC 29625 |
Open Water Swim
Come join the party!
We will be doing open water swims this year every other Monday evening at 6:30 PM at Lake Lanier in Tryon, NC (This means IN THE WATER AT 6:30) if you arrive late you can join the group for the second lap.
For now these are the first dates to put on your calendar
There is a place to get changed but no facilities (You pass a HOT SPOT on your way in - last chance at
We WILL swim in the rain but not thunder and lightening.
Bright swim caps are needed to visibility and currently wetsuits are recommended.
We have kayak support for safety and visibility.
Please park OFF the road. If the rental house next door is not in use we can use that parking lot, but ideally pass the boathouse and turn around and park off the side of the road down the street where there is a nice grassy shoulder.
Usually there is a group dinner at the Mexican restaurant (El Sureno) after swimming.
September 22 - LAST one for the year!
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XTERRA Remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!
Our Xterra rep still has a few used wetsuits that he has to clear out to make room for new inventory.... please let Coach Katie know if this is something you want to find out more about.
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The Road ID App
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Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride! Sept. 1 *Cambell's Covered Bridge Ride at N. Greenville University (See note below)
Sept 6 Tour de Paws - 62 & 28
Sept. 7 (Sunday) Aiken to Ride Century 100, 64, 37, 25
Sept. 13, Saturday Preservation Ride, Chesnee, SC.
Sept 20 Growing Cycle to Farm Tour - Polk County (Tryon/Landrum area) (See below)
Sept. 20 Assault on Little Mtn. Annual event sponsored by Carolina Cyclers which includes a real century
Sept. 27 Bikes for Kicks in Greenwood, SC at Lander; 30 and 62 miles
Sept. 27 Star of Life Ride 2 in Gaston Sponsored by the SC EMS Memorial Bike Ride
Oct. 4 White Squirrel Cycling Classic, Brevard. 40, 60 100k routes, chip timing, King of Mtn., organic food
Oct. 4, Aptalis Cycle for Life, Meggett, SC. For Cystic Fibrosis Foundation
Oct. 18-19 MS 150 at Sunset Beach in NC. Format drastically changed.
Nov. 6-10 - FestiVELO, Santee, SC
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*Cambell's Covered Bridge Ride and BBQ:
Start and finish at North Greenville University, stadium parking lot on highway 414, Tigerville, SC.
23 and 50 mile rides. All rides start at 10am, September 1st, Labor Day.
23 miler has one well stocked rest stop and 50 has 2 well stocked rest stop.
Both routes will have a rest stop at the Campbell's Covered Bridge.
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Growing Cycle Farm Tour
September 20th
The Growing Cycle Farm Tour will be held on Saturday, September 20, beginning and ending at Parker-Binns Winery in Polk County. After the ride, riders will be treated to brick oven baked pizza baked on site. Wine may then be purchased. Cyclists will also receive a complimentary special bandana with our Growing Cycle logo. The tour will feature multiple wineries, the farmers' market, homesteads and farms throughout the county. Enjoy a pleasurable and rewarding day of food, fun, and riding while supporting local food. The Growing Cycle is an opportunity to support both farmers and the greater foothills' cycling community. New Price: $25.00 Register at: http://polkcountyfarms.org/events/2014-polk-farm-tour |
 MTB for sale
Great deal for someone doing the Winter Challenge this year!
2007 Cannondale RUSH; Ladies Petite Framesize; Full Suspension; Lefty Retail $1950.00 Asking $775.00 or BO Please call Missy at 803-530-6668 or [email protected]
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HGF Looking for Course MarshalsWe need 5-6 volunteers from Malone Coaching on October 25th to man Syuka Mountain in Tryon from 10-2. 
On Saturday October 25th for the 3rd year, George Hincapie, retired world class professional cyclist along with family and friends are hosting a Gran Fondo in our area! Hundreds of cyclists will be pedaling in our backyard and it is time for us to showcase our area and its beauty! The ride/event planners are looking for many volunteers to make this ride a success.
The most critical need is for course marshals. Course marshals provide safety for the riders by letting them know about upcoming changes in direction or dangerous descents and hairpin turns. Course Marshals also provide notification to motorists in the case of slowing traffic.
Course Marshals are needed all along the route from 9:00AM until about 2:00PM with our most critical areas being around Lake Lanier in Tryon, up and down Skyuka Mountain, and any other possible high-traffic areas.
Besides front row seats to all of the action and being able to see professional riders on our roads, all volunteers will receive the following for their time and efforts:
A cyclist musette bag (aka "feeder bags") full of goodies like an official Rider's Guide, an offical Volunteer t-shirt, Hincapie water bottle, coupons to local events and businesses, Hincapie socks, and an official event bottle of wine! Course Marshals are also invited back to the beautiful Hotel Domestique for a FREE, family-friendly festival with live music, inflatable rides for kid, food, beer, and a chance to meet the professional riders! Just wear your volunteer t-shirt for entry.
For just a few hours of your time on a beautiful fall Saturday come out and support professional and local cyclists as they pedal though our area all for a great cause! The procedes from the ride go to and support the Greenville Meals on Wheels which means you would also be supporting a great, local charity.
If you are interested and available, please contact Kimberly Morgan event organizer directly at [email protected] or local contact Katie Malone 864-415-5804.
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How to add "OTHER" under workouts on calendar
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Apple Festival 8K
Hendersonville
Apple Festival 8k Information
See coupon below!
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Tryon Half Marathon
Saturday November 15th, 2014
Malone Coaching proudly sponsoring this event!
Go to Strictly Running.com to register
Race starts at 8am
Course closes at 11:30am
The Tryon Half Marathon is the perfect course for first-timers and those who appreciate a softer surface without going fully "trail!"
It will be hard to find a flatter, more scenic mountain course than this one. Fall temperatures and a mostly packed dirt/gravel course that meanders along a riverside through Tryon's famous "horse country" are all that is needed to make this an unbelievable 13.1 mile experience.
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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Yoga One on One Yoga with Coach Sarah For those of you working through nagging overuse injuries, muscular imbalances, or wanting a personalized strength/flexibility plan, Sarah is offering the following services: 1:1 yoga/Pilates private sessions where she will come to you in your home, $45/hour. OR Strength/Flexibility 3 month session: includes postural analysis, a 1:1 session, and 3 individualized videos specific to your strengths and weaknesses. Plans will be posted via email and Training Peaks. This will cover 3 months of strength and flexibility training with open dialogue with Sarah via email/phone for follow up. $100 or $125 to included one additional 1:1 follow up session
Sarah Oliver Cell 864.270.3896 |
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"Satisfaction lies in the effort, not in the attainment; full effort is full victory".
--M.K. Gandhi
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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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