NOTE FROM THE COACH
Summer Camp
When I was a little kid I really looked forward to camp because it meant from dawn to dusk was all about having fun outside. As an adult that doesn't happen nearly as much as it used to but coming up in August (15/16) in Chattanooga and in September (13/14) we all have the opportunity to go to Ironman camp! What I like best about training camp is you can put in a few long days without the temptation to "hurry up" and finish so you can clean the house, take care of kids, cook dinner etc. Training camp allows you to really focus on the task at hand, really learn the course you will be racing on, find your way around the town before race weekend and just kick back and have some fun. I have a few presentations prepared to share but really just to prompt some good conversation for us all to learn from.
I have already sent out the information for the Chattanooga camp and will be sending out the Louisville info in the next few weeks. These camps are good for anyone who is doing an Ironman in the fall, not just the specific courses where we will be training. These just happen to be good locations for safe and enjoyable training.
So for for Chattanooga I have the following athletes going:
Elisha & Doug Byrne
Jenny & John Davidson
Steph Hance
Carol Brunson
Kimberley Westbury
Justine Waldrop
If your name isn't on the list, but it should be, please shoot me an e-mail!
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May 21, 2015 - In This Issue:
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Support our sponsors!
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 This is a great picture of 2 athletes that you don't see out that often,
Rebecca Whittington
and Joanna Eubanks. They are the best of friends
and do almost all of th
eir training together in the early morning hours and during any moment they
can find between working and taking care of their families. They work hard in every aspect of life so that they can have that hard to find balance. Emerald City Bikes is owned by Joanna and her husband Sam. When you go in there they know your name and they genuinely wan
t to help you. They even follow up! Not only do they offer amazing customer service and sell Trek, but they give back to community. So if you need a new bike or just some good support it is worth the short trip to Greenwood to see them!
Located at 1610-D Calhoun Rd. Greenwood, SC 29649
864-538-0558
*Make sure to tell them you are part of the Malone Coaching Team!
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| Greenville Spinners TT, 6-18-15 Kimberley Westbury - pouring rain and wind still done in 27+ min! Big Horn Mountain Wild 100-mile run, Sheridan, WY 6/19-6/20 Chris Cresente - 48 miles in had Achilles issues and had to withdrawal Biltmore Lakes Sprint, Asheville, NC 6-20-15 Joanna Eubanks - 1:42 - 9th OA and 1st AG Cal Sinkler - 1:43 - 11th OA and 3rd AG Liz Blackwood - 2:03 - 3rd AG Janette Finch - 2:06 Tri the Midlands, Columbia, SC 6-20-15 Will Fowler 1:15 2nd AG Brandon Abbott 1:19 3rd AG Lisa Powell - 1:23 1st AG Challenge Atlantic City Half IM, NJ 6-28-15 Bubba Gillis - 5:21 - 9th AG Clemson Xterra (off-road tri) 6-27-15 Team Melnda, Troy & Lori - 1st Team! 2:02 Jess White 2:18 - 3rd AG Jock White 2:21 |
| Fab 4th Bike Tour, Tryon, NC (*this is off the top of my head) Paul Zimmerman Justine Waldrop Margaret Marrano Brad Fraedrich Will Fowler Jim Ballinger Kimberley Westbury Ben Atkins Lisa Anderson Liz Blackwood Steph Hance John Demarest Joe Demarest |
Eric Boggess
Goal race for the year: Lurray International Triathlon on 08/15/2015
Years with Malone Coaching: 7 1/2 years
Random thoughts: I have loved having Katie as a coach. She's kept me healthy for a very long time and as competitive as any age grouper could hope for, especially one like me who has always struggled to balance being a husband and father of two travel soccer players.
I'm not as lucky as Katie's local athletes, so I don't get the benefit of all of Katie's group runs, rides, and swim instruction. But, she's been available and helpful online and by phone and I've been very happy with my training. If anything, I feel guilty I haven't been able to dedicate more time and effort to my training. Six days a week of training and 5 races a year is about all I can muster while still meeting my responsibilities to my family.
Profession: IT Consultant
Originally from: Silver Spring, MD
Currently live: Arlington, VA
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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.
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UPCOMING GROUP WORKOUTS & RACES
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July 4th - 7:30 AM - Fab 4th Bike Tour in Tryon, NC
July 7th - 5:30 AM - Track workout from Caine Halter YMCA downtown Greenville
July 11th - (SCTS race) Swamp Rabbit Sprint Tri @ Furman in Greenville
July 11th - 8:00 AM Coon Dog Day 5K in Saluda, NC
July 12th 7:00 AM NEW TIME Group run from downtown Greenville Starbucks - varying pace and distances
July 13th 6:30 PM Group Open water swim
*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
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Xterra TEAM Wins Overall!
Troy steps up to mountain bike
for the team!
Melinda and her bling! (Melinda swam) and Lori ran...but nowhere could I find a picture of the whole team! Sorry Lori! Jess White (right) makes it onto the podium at Xterra too!
Enka Sprint at Biltmore Lake challenges athletes but below Liz makes it look easy!
Jannette raced with her daughter (next to her) and Cal on the end took home some hardware for the team too!
Bubba at the Atlantic City Challenge worked hard to finish top 10 in his age group!
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FOR SALE
10 Speed Zipp Disk with cassette, tubular tire (glued on) and inflation tool. This is NOT mine but I have it and must sell for $300. Great deal for the right person! Contact Coach Katie @ 864-415-5804 or [email protected]
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Another set of used wheels for sale. These are custom built 2009 Cafe Racer tubular race wheels 10 speed with a new 12/25 cassette included. Even though there is just a picture of the front wheel below - this is for a front and rear wheel as can be seen on the other picture of them on the bike. Asking $700, located in Greenville but can box them up and send them to you anywhere! Contact Nicole Ramsbey - [email protected] or (864) 363-7647
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Trek Fuel EX - If you have always wanted to try mountain biking here is your chance at a full suspension bike that allows you to lockout front and rear suspension if you are on a dirt road or are looking for more speed. Very
versatile
bike. Single owner. Bike has been in the garage more than on the trails. Located in Landrum, SC - Asking $875. Bike has always been professionally serviced. Size XL - will fit someone 6ft or taller. Contact Coach Katie @ 864-415-5804 or [email protected]
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2009 Specialized Transition Pro...54cm Like New Condition...$2400 (
BicycleBlueBook.com
Value). MSRP New $5500 Mavic Cosmic Carbone wheels w new Continental Tires...SRAM Red/Force 20-speed drivetrain/components. Specialized Pro carbon crankset.
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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
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Speedfill with computer mount used once with water. $50 contact coach [email protected]
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DISCOUNT CODE: malonecoaching
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Upstate Splash
When:
Saturday August 29, 2015
Where: Lake Jocassee Salem, South Carolina
Lake Jocassee is a 7,500-acre, 300-foot deep reservoir located in northwest South Carolina created by the state in partnership with Duke Power in 1973. The lake is commonly known for the clean and cold Appalachian mountain rivers that feed the lake to keep its waters cool and clear year-round. The Jocassee Dam, which forms the lake, is 385 feet high and 1,750 feet long. The lake is home to Devils Fork State Park.
Course: 1.2 mile and 2.4 mile options
The event will start at Devils Fork State Park. The course will be an out and back course for both the 1.2 and 2.4 mile swim. Buoys will mark the course and kayaks and boats will be on the course.
Time:
9:00 am event start
Registration Cost:
$50.00
Early registration until August 1, 2015:
$40.00
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MALONE COACHING COACHED OPEN WATER SWIMS
OPEN WATER SWIM SCHEDULE:
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!
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
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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.
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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.
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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
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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/
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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)
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"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals."
Jim Rohn
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