NOTE FROM THE COACH
We were all beginners once...
Every week I am fortunate to be a part of your greatest triumphs; Wins or PR's at races, fleeting moments of greatness at the track and moments where you realize you CAN accomplish your goals. At the other end of the spectrum I also see you at your worst, when you are down and defeated, possibly injured or simply at your breaking point from outside stressors, when your will is broken and you are beating yourself up mentally for where you are physically. For some of you there is fear involved, often in swimming but I see it on the bike a lot too. While most of you have forgotten what it is like to have any fear in open water or the pool it is something beginners are faced with every time. Fear can be stifling but it can be overcome through practice and patience. As a coach I need to be patient and kind but as an athlete you too need to be patient and kind with yourself. Some athletes take a season to overcome the fear, for some it is many starts and stops. Eventually the will and drive to participate kicks in and then there is that breakthrough moment when it the fear leaves and all that is left is pure joy. While I am not always able to witness these specific moments I am very aware of when they happen. Usually there is encouragement from a friend, team-mate or another coach. This past weekend one of our team mates (Margaret Marrano) joined in a training camp in Lake Placid and had a breakthrough. She was having so much fun that she forgot to be afraid, she pushed herself outside her comfort zone. When she was telling me the story of the weekend of training, she was so excited and grateful to Coach Agnies Zbylut for pushing her to her personal limits and not asking her to do the work of more advanced athletes. That to me is the sign of a great coach that really cares and is paying attention, because it isn't about what everyone else is doing, it is about what YOU are doing! During my conversation with Margaret she kept telling me something that everyone at the camp was repeating; "We were all beginners once". That phrase has stuck in my head for the last few days because I think that it is so important to remember that we all need to encourage the beginners and remember how it felt when we were in their shoes. My challenge to you this week...encourage a beginner!
~Coach Katie
A picture is worth a thousand words... Margaret & Agnies
|
|
|
May 21, 2015 - In This Issue:
|
|
|
Support our sponsors!
|
|
|
|
| White Squirrel 5K, Brevard, NC 5-23-15 Debi Schusler 29:32 - 3rd AG Greenville Spinners 10 mile TT 5-21-15 Steph Hance - 30 min - 3rd in division Lake Murray Sprint, Columbia, SC 5-24-15 Kimberley Westbury 1:19:28 - 2nd OA and 1st Masters *(ONLY 24 seconds slower than in 2007) Neil Waldrop 1:20:52 - 2nd AG Rebecca Whittington 1:21:27 - 5th OA - 1st AG Hayden Gause 1:22:23 - 2nd AG Chris Schwendimann 1:36:34 Liz Blackwood 1:40:54 - 5K PR!!!
|
| Caine Halter Sprint, Greenville SC 5-30-15 Steve Erwin Mary Biebel Kimberley Westbury Justine Waldrop Nicole Ramsbey Central Park 10K, NY, NY 5-30-15 Margaret Marrano Low Country Splash, Charleston, SC 5-30-15 Elisha Byrne Doug Byrne Melissa Ludwig Leslie Chaplin Raleigh 70.3 (Half IM), NC 5-31-15 James Ewing Heidi Ewing Richard Dacey Michael Vaccaro Liz Blackwood Phil Zitello Steph Hance - relay |
Justine Waldrop
Goal Race: Ironman Chattanooga- first timer
5 years with Malone Coaching
"I am grateful for the opportunity to be putting into practice the "someday" part of my triathlon dream. Ironman just doesn't happen for most triathletes. For me it has meant going from "newbie" to seasoned participant, to competitive sprinter, to endurance Half Ironman athlete over the course of 9 years, 3 major surgeries, long lasting friendships, many mistakes and mishaps, setbacks, age group and series age group wins, continued learning and endless hours of training, support and love of God, my husband and family, Coach Katie and the Malone Coaching family along with the faith that it CAN be done!"
When not training:
Professional Mom
Swimming Coach
Born in: Long Island, NY
Lives in: Greer, SC
|
|
 |
|
UPCOMING GROUP WORKOUTS & RACES
|
May 30th 7:00 AM Caine Halter YMCA Tri
May 30th 8:00 AM FreeHub Group Ride
May 31st 8:00 AM Group Run Starbucks Downtown Greenville - distances vary
May 31st Raleigh 70.3
June 1st 6:30 PM OPENWATER Swim- Lake Lanier, SC
June 3rd 6:00 PM FreeHub Women's beginner Group Ride
June 6th 8:00 AM FreeHub Group Ride
June 6th 10:00 AM MTY Sprint Tri
Website Calendar for complete listing
|
|
|
COACH'S PICK!
Check out this new HR monitor for your WRIST! Yes that is right folks with the
MIO FUSE no more burning your skin off your chest! It works with your Garmins too! I just wanted to bring this to your attention for those of who who have issues with that. Thank you Rachel Crunk for being the tester of this very cool gadget!
Capture your entire daily performance & reach your fitness goals!
- EKG-accurate heart rate data, with no chest strap required
- Tracks steps, pace, distance and calories to provide a complete assessment of your daily effort
- Customizable display and configurable heart rate zones
- Connects with iPhone and Android Apps
- Sync heart rate to bike computers & GPS watches via ANT+
- Stores activity data and wirelessly syncs to the Mio GO app
|
Kimberley Westbury
Lake Murray Sprint
While I know the results speak for themselves I really feel the need to point out the fact that Kimberley Westbury was 2nd OA for the woman at Lake Murray. Not that many of you are surprised by this but what is simply amazing is that in 2007 (8 years ago) she raced here and won but was only 24 seconds faster and at that point she was training for speed and shorter distance races and she was a few years younger as well. Now at 50+ years old she is still able to race with the best. I guess this is just proof that you can train differently, race smarter and still race well no matter what your age! Congrats Kimberley!
|
What we all need: Tegaderm!
If you don't currently have some of this "magic skin" handy in your medicine chest you should! Unfortunately, as cyclists and runners we tend to "kiss the pavement" from time to time and when you do wound care is very important. In order to help the wound heal as fast as possible I recommend keeping it completely covered with Tegaderm. Keeping "road-rash" moist will actually be much more comfortable for you. It will also keep it clean and keep it from sticking to your clothes. Plus, if you go out and buy some this week (or order the big sheets 8x11 of it online) you will assure yourself that you will not need it for at least the rest of the summer!
Happy healing!
|
|
|
|
OPEN WATER SWIM SCHEDULE:
June 1
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
---
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.
|
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.
|
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
|
Package deal for all $2,000 OBO
Anyone interested in a
52 cm Cervelo P2C 2009 race wheels and training wheels included?
- Durace back d?railleur replaced last year
- 3 different size cassettes for multiple style courses.
- Awesome full carbon entry race bike for someone trying to avoid new price tag.
- Would consider selling without race wheels.
Located in Simpsonville, SC
|
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/
|
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
.
Just reference the GHS/GCM deal upon checkout.
|
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)
|
|
DISCOUNT CODE: malonecoaching
|
|
If you want happiness for an hour -- take a nap. If you want happiness for a day -- go fishing. If you want happiness for a year -- inherit a fortune. If you want happiness for a lifetime -- help someone else.
- Chinese Proverb -
|
|
|
|
|
