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 News from the
Art & Science of Triathlon Symposium
Last week I traveled to Las Vegas for the Art & Science of Triathlon Symposium. There were some really interesting speakers and lots to be learned but I think the best part about the weekend was learning that what we are doing at Malone Coaching is right up there with what the best coaches in the country are doing. There was a large emphasis on "teams" but still having that individualized coaching as well as the fact that coaches should SEE their athletes. As we finish the 2014 season I will be looking for ways to do things better in 2015. Please feel free to e-mail your ideas because hearing what you as athletes want is the driving decision behind what we will be doing in 2015.
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  Performance Therapy is a proud sponsor of our team and they are often the first line of defense when you feel an injury coming on. From preventative appointments to getting you back up and running no one offers us better service than Brad McKay and his team! Make sure you tell them you are a part of Malone Coaching so you can get our special pricing! |
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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 27 - Half Iron Rabbit (Somewhat "underground" Half IM in Greenville area - see below)
September 28 - Ironman Chattanooga & Augusta 70.3
September 29 - CompuTrainer Classes Start at Greenville Cycling Center
October 10 - The Dam Tri & SCTS Awards Banquet (evening) (Columbia, SC)
October 18 - Tour de Leaves in Tryon, NC (66, 34,31 & 8 mile rides) (See below for more info)
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!
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Past Results and Those Racing This Week:
RESULTS from last week:
LHS Lake Murray Dam Swim for Drew, Columbia, SC - 9-13-14
Melinda Lindberg - 1:06:55 - (2 mile swim NO wetsuit!)
Hilton Head 5K, SC 9-13-14
Bubba Gillis - 22:40 and earned himself a spot in the NEGATIVE SPLIT CLUB!
Manhattan Mile, NY, 9-13-14
Margaret Marrano - 6:33 (Pretty impressive for a women 55 years old!!!) Inspiring!
THIS WEEKEND AT THE RACES:
BMW 2-miler , Greer, SC 9-19-14
Jen Genal
Tri the Ridge Sprint, Pickens, SC 9-20-14
Kimberley Westbury
Mary Biebel
Jess White
Jock White
Dam Run 10K, Columbia, SC 9-20-14
Kelly Danias
Ache Around the Lake, Tryon, NC 9-20-14
Ben Atkins
Brad Fraedrich
Paul Zimmerman
Julie Ramirez
Tammy Harnett
Deana Gasque
Kathryn Gooch
Kim Parenti
Chad Crocker
Carol Brunson
Brian Jones
Melanie Pfeiffer
Jim Ballinger
Nicole Ramsbey
Mike Ashworth
Ironman Maryland, MD 9-20-14
Jim Roberts
Kiawah Sprinternational, SC 9-21-14
Dustin Wilder
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 Infinity Bike Seat
Will this save me?
The fun of getting to go to Interbike is seeing all the new products that will be coming out soon. While I saw lots of things, this one really got my attention. Is there such thing as a comfortable bike seat? One that you can ride aero in AND sit up to climb on? For those of you who don't have problems with comfort on the bike seat you are very lucky and for the rest of us this new Infinity Bike Seat seat might just be the answer. It isn't really on the market yet, but will be soon. I plan on riding it for Ironman Chattanooga so I will let you all know what I think after that!
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Half Iron Rabbit
Race solo or as a Team
Swim Lake Jocassee
Bike Caesar's Head
Run Paris Mountain
Solo Distance
1mile swim
60 mile Bike
13.1 mile Run
Approximate distances for teams:
3-person... one individual completes each leg:
- Swim: 2000m (three 667m loops)
- Bike: 60 miles
- Run: 13.1 miles
6-person... 2ppl per leg (for each leg, one participant will do one-third the distance, the other will do two-thirds.
- Swim: 667 meter swim and 1333 meter swim
- Bike: 20mi and 40mi
- Run: 4.3mi and 8.9mi
9-person... 3 ppl per leg, one-third per person per leg
- Swim: 667m per person
- Bike: ~20mi per person
- Run: ~4.4mi per person
Register solo or the entire team here. Payment by check delivered to:
Swamp Rabbit CrossFit
25 Peden St
Greenville, SC 29601.
You will receive an email to get t-shirt sizes, teammate names and your Team Name.
https://clients.mindbodyonline.com/ASP/adm/home.asp?studioid=32461
Participation Fee includes support, water, snacks, direction cards, tshirt and after party food
Solo Participant:$100
Team of 3: $140
Team of 6: $200
Team of 9: $260 |
Support our Sponsors!
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Open Water Swim - LAST ONE - SEPT 22, 2014!
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!
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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 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. 4 - White Squirrel Cycling Classic (40, 60, & 100K) Brevard, NC www.BlueRidgeAdventures.net
Oct 18 - Tour de Leaves, Tryon, NC at Harmon Field. Registration open at 7:30 AM with the longer rides leaving at 9 and the shorter ones 9:15 and 9:30 respectively. There are a variety of distances (66, 34, 32 or 4-8). http://www.tourdeleaves.com/
Oct. 18-19 MS 150 at Sunset Beach in NC. Format drastically changed.
Nov. 6-10 - FestiVELO, Santee, SC
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CompuTrainer Time
Starts SEPTEMBER 29th!
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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 |
Tryon Half Marathon NEEDS Volunteers
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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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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. |
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Impossible is just a big word thrown around by small men who find it easier to live in the world they have been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.
Origin unknown
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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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