September 3
2014 



Next 2 weeks
Art & Science of Triathlon Symposium

Next week I will be heading to Vegas so please note that schedules will be done for the next 2 weeks over the next few days. If you have scheduling issues please make sure to put them into Training Peaks so I can schedule around them. While you might think I am heading to Vegas for a little R&R I am actually traveling there to learn from the best triathlon coaches in the world. Every few years in order to maintain my USAT coaching certification I have to take classes to earn continuing education credits. This year I am going all out because I am that dedicated to coaching. I am investing in my coaching education to bring YOU the absolute most up to date training methods, so don't be surprised if I come home with a few new tricks up my sleeve! Thank you all for your understanding during this time. I will be traveling and in class for  4 days (Sept. 11-14) so communication will be somewhat limited.



Mom is in charge!
Leading by example

There is no doubt in my mind that being a mother and a triathlete is challenging. I am learning that lesson first hand this year. What I also see time and time again is the role that we as active parents play in our children's desire to run, play and be fit. To them it is all about running and playing. To us as adults we need to take a lesson from them and remember that we have the ability to "play" at triathlon. With the birth of more and more kids triathlons like Sugar Creek this past weekend our children now have the ability to mimic Mom & Dad. Maybe you don't think your kids are watching, but they are!
*In the picture is Melissa Ludwig getting some pacing assistance from her biggest fan. This little girl will no doubt grow up to be a strong, confident woman like her mother!

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 11 - 5:30 PM - Nicole needs help moving in the evening 104 Ricelan Dr., Simpsonville  (FREE FOOD)! 

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 & Augusta 70.3 

October 10 - The Dam Tri & SCTS Awards Banquet (Columbia, SC)  

October 25 - Hincapie Gran Fondo & B2B Iron distance and Half IM 

November 15 -  Tryon Half-Marathon  (See coupon below)

November 22 - iRecycle Half-Marathon (Spartanburg, SC) 

December 14- Race to the Head of the Class- Tryon NC 5k and 10k

 

February 21, 2015 - Winter Challenge! 

 


 
Past Results and Those Racing This Week:

  

 


RESULTS from last week:

 

Langley Pond Olympic, Aiken, SC - 8-30-14

Hadyn Gause - 2:26:08 2nd OA & 1st AG

Rachel Crunk - 2:39:27 4th OA & 1st Masters Open

Melissa Ludwig - 2;48:47 11TH OA & 4TH AG

Justine Waldrop - 2:51:33 3rd AG

 

Chris Schwendimann - 3:04:30

Karri Isaac - 3:08:07 1st AG

 

Justine running towards the finish with beautiful running form! 

 

 

 

Langley Pond Sprint, Aiken, SC - 8-30-14

Brian Lehr 1:08:40 3rd OA & 1st AG

Josh Ludwig 1:14:19 2nd AG

Abby Russell 1:22:21 3rd OA & 2nd AG 

Kelly Danias 1:30:18 8th OA & 1st AG

 

Congrats to Kelly! All that strength work and brutal track workouts are worth it when you are standing on the podium! 

 

 

 

DALMAC - 4 day ride across Michigan - 8-27-14

Tory Synder

 

Charleston 5K 8-27-14

Chris Crecente - 21:30

 

Southern Hills Triathlon, Hot Springs, South Dakota 8-30-14

Jess White   1:28:14 2nd OA

Jock White   1:29:24 4th OA

 

Last week we enjoyed Jock's "retro tri outfit" this week he is getting in the racing mood with a little Western wear...what will next week bring? What the results show...Jock is getting closer and closer to his wife, Jess, in the races!

 

Sugar Creek Kids Sprint, Greenville, SC 9-1-14

Anna Grace Waldrop

Addison Ramsbey

 

 

This week at the races:

 

Hot Dam Olympic Tri, GA 9-6-14

Becky Arndt

 

Muskoka 70.3 (Relay Runner), Canada - 9-7-14

Mary Biebel

 

Climbing Mt. Kilimanjaro

Lisa Powell

 










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.
  
Swim dates:
September 8
September 22 - LAST one for the year!

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.



Bike

Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride!

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




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 mhunnicutt29075@gmail.com



HGF Looking for Course Marshals
We 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 ksmrunbike@yahoo.com or local contact Katie Malone 864-415-5804.
 How to add "OTHER" under workouts on calendar

 
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!
  
 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

  • Fellowship - Parish Hall

 

  

 


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

 


A new breakfast idea
Breakfast Mash

Fuel4mance Sport Dietitian Paige Sheen, MS, RD, METS, shares one of her favorite breakfast dishes.  Enjoy!

Paige's Breakfast Mash
 
1/2 ripe banana
1 Tbsp almond butter (or nut butter of choice)
1/4 cup canned coconut milk
1/2 scoop chocolate protein powder
1 Tbsp chia seeds
1 Tbsp cocoa powder
 
Add all ingredients to a bowl and mash together until well mixed.  This is a great pre-race or pre-workout meal as it's easily digestible with a good balance of carbs, fat, and protein. 

Malone Coaching
Katie Malone, Head Coach
Stay Connected
Facebook  
"Satisfaction lies in the effort, not in the attainment; full effort is full victory".

--M.K. Gandhi




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 

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

 
SIGN UP
AND SAVE
$10
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
Offer Expires 11/14/2014.