October 15
2014 




Let the off-season begin!
I am going for a mountain bike ride...

With the last triathlon of the season behind me I have to admit that I am jumping for joy at the prospects of going mountain biking, kayaking and using my new Freecross (look for more on that soon). On top of that I have identified my weakness and plan to spend a good block of training working on that and hitting the weights again. Yes, I am excited about the off-season and the changes in pace that it brings with it, including some downtime. Make sure to take a few weeks at some point now and embrace a little less structure, get more sleep, spend more time with family.

 
Happy off-season!

Coach Katie

  


ONGOING - CompuTrainer Classes Start at Greenville Cycling Center 

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 1- Spartanburg County Adventure Race (details below)

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

November 17 - Rolling Bike Summit (Greenville, SC) *More info on Rolling Summit below

November 18 - Rolling Bike Summit (Spartanburg, SC)

November 19 - Rolling Bike Summit (Columbia, SC)

November 21 - Rolling Bike Summit (Hilton Head, SC)

November 22 - Rolling Bike Summit (Charleston, SC)

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

 

December 6 - Jingle Bell Jog (Greenville, SC) Contact Don Taylor to join the Massage Envy Team

 

December 13- Race to the Head of the Class- Tryon NC 5k and 10k

 

January 10, 2015 - 12th Annual Resolution Run (Half Marathon & 5K) (Travelers Rest, SC) (Register on Go Green) 

 

February 21, 2015 - Winter Challenge! 

 


Past Results and Those Racing This Week:

   

  

RESULTS from last week:

 

The DAM Tri - (sprinternational) Columbia, SC 10-11-14

 

Bubba Gillis-      1:41:54 16th OA 1st AG

John Ludwig-     1:42:56 18th OA

Brad Fraedrich- 1:46:22 3rd AG

Katie Malone-    1:49:21 2nd OA

Hadyn Gause-   1:50:02 3rd OA 1st AG

Abby Russell-    1:57:35

Lisa Powell-       1:59:02

Justine Waldrop-1:59:12

Becky Arndt-       2:02:56

Kelly Danias-      2:11:09

Melinda Lindberg-   2:11:39

Pam Ogle-          2:19:42

 

Mary Biebel - RELAY- Greenville Girls Tri- 2:03:29 4th OA

 

Rachel Crunk- Learned not to follow the police flags! L

 

GE 6K Corporate Shield run, Greenville, SC 10-11-14

Jennifer Genal- 33:04

 

REV3 Half IM, Anderson, SC 10-12-14

Adam Fisher- 4:59 2nd AG 22 OA

 

REV3 Olympic, Anderson, SC 10-12-14

Kimberley Westbury- 2:30 1st AG 4th OA

 

SC Triathlon Series 2014 Year End Awards

Carol Brunson 2nd Open

Rachel Crunk 1st Masters Open

Abby Russell 3rd AG

Nicole Ramsbey 3rd AG

Justine Waldrop 3rd AG

Karri Isaac 1st AG

Kelly Danias 2nd AG

Lisa Powell 2nd AG

Mary Biebel 2nd AG

 

 

THIS WEEKEND AT THE RACES:

 

Myrtle Beach Mini Marathon (Half Marathon), SC 10-19-14

Aliesha Cleveland

 

Breast Cancer 10K, Columbia, SC 10-18-14

Lisa Powell

 


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!

*I did NOT ride this in the Ironman - there was just not enough time to get the seat height adjusted and even take it for a test ride and I was just not daring enough to have my 116 mile Ironman ride be the first ride on a new seat. I know better! Sometimes I have to take my own good advice!



XTERRA
 Remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!    


Swim Team
Swim Team is practicing at the MTY from 5AM-7AM Tuesday and Thursday mornings now. They are in almost all the lanes on both ends of the pool. Hopefully you can find a lane or two in the middle of all of them.

Oct 25 & 26th  - Swim meet at MTY
Nov 14 & 15 - Swim meet at MTY
Nov 26-29 - Practice all day from 6AM-6PM
Dec 18-Jan 4 - Practice most days from 6AM-6PM


Masters Swimming
I want to swim faster...


Greenville Splash Website

Keep in mind that if you want to swimmer better and faster and be more motivated to get in the pool you need to use the resources that we have available to us.

Greenville Splash has more workouts geared for beginners. They are trying to get another beginner type workout at Caine Halter in the mornings. If they have more people demanding it...they can!

They also have a coach that works great with beginners. She also coaches Thursdays at GHS YMCA from noon to 1:00.

Need more info about what is available? Contact Leslie!

Leslie Scott
864-283-1328
Greenvillesplash@yahoo.com.




Bike


Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!)
$850
Contact Christine Cantrell - 864-431-6380
christinecantrell13@yahoo.com





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

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.
  
October 25 - Hincapie Gran Fondo
  
Nov. 6-10 - FestiVELO, Santee, SC




CompuTrainer Time
Starts SEPTEMBER 29th!








Spartanburg County Adventure Race

 

Once an Army training ground, Croft State Park is now the adventure heart of the fast-growing Spartanburg County. This off-road triathlon will consist of a 2 mile open water paddle on Lake Craig, followed by a 5(ish) mile mountain bike. The final leg will be a 5k trail run through the parks best trails.

Date:

Saturday November 1, 2014

Time:
10:00am Race Start

Venue:
Croft State Park

Address:
450 Croft State Park RD
Spartanburg, SC 29302

http://www.adventuregeekproductions.com

Course Description:

Event I: 2 Mile Paddle
The kayak course is set on the open water of Lake Craig and should provide an ideal arena for strong paddlers.
Approved PFDs must be worn at all times when participants are in their kayak.
Buoys will mark the course.
If you need assistance from a race official, blow a whistle, wave your hand or wave your paddle overhead.
This will be a mass start.

Event II: 5(ish) Mile Mountain Bike
Approved Hard Shell Helmets must be worn and fastened before leaving the Transition Area.
Stay to right to allow faster cyclist to pass on the left. If you suffer a valid repair problem with your bike, you can finish the course on foot, but with your bike. Use caution.

Event III: 3 Mile Trail Run
You must wear the race number that is provided in "front."
Aid stations will be located throughout the course. Water will be provided.
No headphones, radios, etc.


Tryon Half Marathon NEEDS Volunteers
Tryon Half Marathon
Saturday November 15th, 2014

 
  
Malone Coaching proudly sponsoring this event! 
 
Tryon Half Marathon - Nov. 15th  @ 8AM!
FLAT mostly dirt/gravel road - simply beautiful!
There is still time to register EARLY and SAVE $$$
$45 early entry until midnight on 11/3
Registration will be on Strictly Running - Click on the "Register Online" button
Look for the Tryon Half Marathon in the drop down list. � Register � now at Strictly Running!
  
  

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

 

  

 


  

Malone Coaching
Katie Malone, Head Coach
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"As you go through challenges, remember that grit is real.  It's about competing, it's about pushing yourself, it's about striving to be your best.  The thing that's great about grit is that no one else controls it but you."
  
Pete Carroll



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.