NOTE FROM THE COACH
Phase II - consistency & communication

Last week I spent a significant amount of time planning phase II of the season for all the athletes with Half and IM races in the second half of the season. Many of you have spent the spring preparing for what is to come in your Half or Ironman training. Nutritional adjustments are hopefully now well underway, new equipment purchased, bike fits completed, hotel reservations made and now the fun part...the hard core training! Phase II of the season is the best part because you have a great base but at the same time you might also begin feeling tired or even a little burned out. It is important that you talk to me about these moments so that we can adjust the plan. I like to start the IM training 16 weeks out from your event because it allows me to build in some slack so that when you need an easy week or even a weekend completely off, we can do that, so don't be afraid to reach out to me. Not every one responds to IM training the same way or has the same needs so please resist the temptation to compare what you are doing to others. If there is one thing I have learned over the years it is that many people go into Ironman severely over-trained and that is what I aim to avoid at all costs. The take away from this is that now more than ever consistency with your training and communication with me are the keys to your long course racing success!

"It's not what we do once in a while that shapes our lives. It's what we do consistently."
 Anthony Robbins

  ~Coach Katie


May 21, 2015 - In This Issue:


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LATEST RESULTS
 

Race to the Taps, Pisgah Brewing Co. 3.8-miler, Black Mtn, NC 6-12-15

James Ewing - 26:14 - 1st AG

Heidi Ewing - 32:03 - 3rd AG

(These 2 are working hard to be the fastest couple in Malone Coaching!)

 

Greenwood International, SC 6-13-15

Adam Fisher 2:26:50

Kimberley Westbury 2:32 3rd OA and 1st Masters

Carol Brunson 2:36 4th OA and 3rd Open

Jess White 2:48 5th OA and 1st AG

Phil North 2:48 *also stopped by the train

John Davidson 2:49 *stopped by train for almost 6 min :o(

Abby Russell 2:59  - 3rd AG

Becky Arndt 3:04 - 3rd AG

Jenny Davidson 3:05

Steph Hance 3:10  - 3rd AG

Chris Schwendimann 3:10 - 3rd AG

Steve Erwin 3:14

Kelly Danias 3:14 - 2nd AG

Jim Ballinger 3:22 - 3rd AG

Laslie Chaplin 3:31

Manny Cintron - 3:52 - FIRST Olympic distance race!

 

 

Tri Latte Sprint, Charlotte, NC 6-13-15

Michael Vaccaro 1:25:03 - 6th AG and 9th OA

 

Challenge Williamsburg Oly, VA 6-14-15

Nicole Ramsbey - 2:46 -  3rd AG

 

Tough Mudder, VA 6-14-15

Mark Walter  - they did it!

 

 

RACING THIS WEEK

 

 

Greenville Spinners TT, 6-18-15

Kimberley Westbury

 

Big Horn Mountain Wild 100-mile run, Sheridan, WY 6/19-6/20

Chris Cresente

 

Biltmore Lakes Sprint, Asheville, NC 6-20-15

Joanna Eubanks

Cal Sinkler

Janette Finch

Liz Blackwood

 

Tri the Midlands, Columbia, SC 6-20-15

Susan Bowers

Will Fowler

Brandon Abbott

Lisa Powell

 

ATHLETE OF THE WEEK
Phil Zitello
  
Goal race for the year:
Ironman 70.3 Raleigh and Augusta

Years with Malone Coaching:

 

Random thoughts: The biggest tool we have in endurance racing is our mind!

 

Profession: Physician

 

Originally from: Youngstown, Ohio

 

Currently live: Hilton Head, SC 

 



TIP OF THE WEEK:

The "planned duration" of your workouts is NOT a goal time to achieve or strive for. It is simply my guess as to how long it will take you to complete the workout. The last thing I want to see athletes doing is trying to run the warm-up and cool-down faster to meet some "goal time" that isn't real. I am much more worried about your pacing on your intervals, your HR increase and recovery than I am that you do the workout in the planned time or a set pace. Last week for some of you I actually deleted the planned time so that you couldn't strive for it because that is just not what it is about. Do your workouts to the best of your ability and micro-manage your efforts based on the instructions of the workout to really get the most from your training.


UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)


June 20th 8:00 AM Tri the Midlands

June 20th Kids Splash & Dash (See below for more info)

June 21st 7:00 AM NEW TIME Group run from downtown Greenville Starbucks - varying pace and distances

 

June 23rd 5:30 AM Group Track from Caine Halter YMCA

 

June 29th 6:30 PM Group Open water swim - We NEED a few paddlers please ask your friends!

 

 

 

*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
NEWS THIS WEEK
Greenwood Olympic Brings the TEAM together!
While the majority of our time together is during a race or training there is nothing better than getting to spend some time eating together! What is the saying? "A team that eats together, stays together"!?

Kimberley, Adam, Steph, Brendaly, Manny...other side from back to front Karen, Phil, Jenny, John, Nia, Steve's support crew & Steve






SWIM



OPEN WATER SWIM SCHEDULE:
June 29
July 13
July 20  
Aug 3
Aug 17
Aug 31
Sept 14
Sept 28
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


***********************************************************************************************************
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



"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals."
Jim Rohn