NOTE FROM THE COACH
Our "team"

We are all engaged in what is largely an individual sport yet we are indeed part of something bigger. We are a part of a "team". While many of you train alone when you go to a race and wear your Malone Coaching uniform you are automatically part of our group. You might run into team-mates on the course and encourage them, you might run together and work to help each other achieve a better result than you would have on your own like Will and Brad in Chattanooga 70.3. Sometimes training with team members can also boost moral. This Monday at the open water swim I witnessed Manny become the leader and the teacher. He was forced to stop worrying about himself in the water and help Wanda keep calm and learn to relax in open water. What happened here was a beautiful thing because Manny swam better than ever and Wanda gained confidence. The swim session ended with them both smiling. John & Jenny Davidson often took Kim Parenti with them on their training rides for Chattanooga so she could learn the roads, feel safe and still get in a good workout. While that took a little compromise on speed during the warm-up (which doesn't matter anyway) everyone made it work. While I encourage all of you to FOCUS sometimes working with other athletes, even those who are faster or slower, can be beneficial to both of you and leave you with a feeling of well-being. What could be more satisfying than having a great workout but also encouraging a fellow athlete?

  ~Coach Katie
Will and Brad working together at Chattanooga 70.3                        Wanda & Manny after a successful open water swim


May 21, 2015 - In This Issue:


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LATEST RESULTS
 

Caine Halter Sprint, Greenville SC 5-30-15

Andy Van Evera 49:16 1st AG

Neil Waldrop 53:55

Kimberley Westbury 1st Masters, 5th OA

Nicole Ramsbey 58:11 - 2nd AG

Justine Waldrop 1:01 - 2nd AG

Steve Erwin 1:02:20

Mary Biebel  1:13 - 1st AG

 

Raleigh 70.3 (Half IM), NC 5-30-15

Michael Vaccaro 5:10

James Ewing - 5:11 *30 MIN PR!!!

Heidi Ewing - 6:31 - PR!

Phil Zitello - 6:42

Richard Dacey - 6:57

Liz Blackwood - 7:24

Steph Hance  - relay - 7th out of the water in the relay!

 

 

Central Park 10K, NY, NY 5-30-15

Margaret Marrano - 52:13 - 3rd AG

 

Low Country Splash, Charleston, SC 5-30-15

Doug Byrne 39:31

Elisha Byrne 45:22

Leslie Chaplin 49:13

Melissa Ludwig 49:23



 

RACING THIS WEEK

 

 Without Limits 100-miler, Conestee, SC 6-6-15

Laura Haupfear

 

Downhill at Down Half Marathon, Black Mtn. NC 6-6-15

Bob Boyle & Daughter, Sandi

 

6 Hours of Balsam Grove, NC 6-6-15

Troy Harman

 

MTY Sprint Tri, Duncan, SC 6-6-15

Carol Brunson

Chris Schwendimann

Mary Biebel

Neil Waldrop

 

VOLUNTEERS - MTY Sprint Tri, Duncan, SC 6-6-15

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

 

Miracle Hill Metric Century, SC 6-6-15

Kimberley Westbury

John Siddens

Lauren Siddens

 

Escape From Alcatraz Oly, San Francisco, CA 6-7-15

Melinda Lindberg

 

Retro 4-miler Central Park, NYC 6-7-15

Margaret Marrano

 

 

 

ATHLETE OF THE WEEK
Mary Biebel 
 


 

Goal race for the year: My overall goal for this year is to become an efficient swimmer!  My Goal Race would be Lake Logan International.

 

Years with Malone Coaching: 4

 

Random thoughts: It's all fun when you have a posse of friends to do races with.  Go Team Malone!

 

Profession:   20 Years Lawyer at Hollywood Film Studios and moved to Greenville to purchase 5 Supercuts, now have 7.  

 

Originally from: Chicago then 25 years in Los Angeles

 

Currently live:                        Montebello Community in Greenville

 



UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)


June 6th 8:00 AM FreeHub Group Ride 

 

June 6th 7:00 AM MTY Sprint Tri   

 

June 6th Group Ride from MTY after awards (30 miles)

 

June 9th 5:30 AM Caine Halter YMCA Group Track 

 

June 13th 7:30 AM Greenwood Oly Tri

 

June 15th 6:30 PM Group Swim Lake Lanier


 

Website Calendar for complete listing
NEWS THIS WEEK
I guess triathletes DO know how to have fun!
Team Wonder Woman (our Steph Hance was the swimmer)
Elizabeth Cline was the runner & Kristin Meyer the biker


Liz Blackwood completes her FIRST Half IM on a hot day in Raleigh!
*Notice her good run form & smile?

James & Heidi Ewing both PR'd despite the tough conditions. Great pacing and a lot of attention to their nutrition helped them both have outstanding races!

 
Caine Halter YMCA Tri
Kimberley, Nicole, Justine & Mary
Andy & John trained for IM Chattanooga together and have been on the podium together a lot lately! CONGRATS!

SWIM



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!


 


Address:
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.


 

BIKE
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.

Contact Nicole Ramsbey 864-363-7647 or nrluvs2dogs@yahoo.com
Located in Simpsonville, SC 

***********************************************************************************************************
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
Please contact John directly at 864-630-3014 or  soupbone1993@yahoo.com



******************************************************
Speedfill with computer mount used once with water. $50 contact coach Katie@malonecoaching.net




RUNNING DEPARTMENT 
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/ 

COUPONS    




20% discount code: SSMIL20
SHOP ONLINE HERE!
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)  

 

NUTRITION
      



DISCOUNT CODE: malonecoaching

Katie Malone  
864-415-5804
katie@malonecoaching.net



There is more power in unity, than in

There is more power in unity, than in division.

- Emanuel Cleaver -

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- Emanuel Cleaver -