Find out what we are up to in 2017! | Malone Coaching
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RESULTS
March 4th Run Hard Columbia Marathon, SC
Joanna Eubanks - 3:32 - BQ, 1st Masters, 4th OA!
 
March 4th Southern Cross Gravel Race, GA
Nancy Richmond - 5:32 and 53 miles - this is HUGE on a MTB!
 
March 4th MB Half Marathon, GA
Jim Ballinger - 1:57
 
March 11th Live Well Duathlon, Greenville, SC
Mandy Allen - 1:31 - 3rd AG
Erica Melton - 1:48
Mary Biebel - 1:41 - 1st AG
 
Erica, friend & Mary
Mandy at the finish

March 11th Run to the Pub Half Marathon, MT
Kristen Nichols - 1:34 - PR!
 
 
March 11th Battle for Paynes Creek - 3hr MTB race, GA
Jess White - 1st AG - rode 28.2 miles (3 laps) which was the goal! Breakthrough race!

 
March 12th Palmetto Bluff Half Marathon, SC
Catherine O'Sullivan - 1:44 possibly a PR!?!

Who is Racing...
March 18th Get to the Green 15K, Columbia, SC
Kelly Danias

March 18th Parris Island Sprint Tri - SCTS Race #1, Beaufort, SC
Katie Malone
Brad Fraedrich
Carol Brunson
Mary Biebel
Joe Engram
Nicole Ramsbey
Will Wood
Christy Warren - 1st TIME TRIATHLETE!!!
Phil Zitello
Kim Parenti
Lisa Powell
Abby Russell
Erica Melton
Dianne Fladung
Tina Rich
Melanie Pfieffer
Evan Shealy
Bob Boyle
Liz Blackwood
Catherine O'Sullivan
Melinda Lindberg
Steve Erwin - can't race due to injury but will be with us in spirit!
 
March 19th - Publix Half Marathon, Atlanta, GA
Shannelle Campbell
Jennifer Johnson
Tracey Ashall - going as a pacer for the 1:45 group!
 
 
*Please keep in mind that I do my best to get this correct but sometimes I unintentionally miss someone. Please let me know and I will go back and correct it the next week!

We are a Registered USAT Triathlon Club & a Registered IRONMAN Brand Triathlon Club.
Search for MALONE COACHING any time you register for a race and make your club affiliation known. See the bottom of the newsletter for more information on the IRONMAN brand club.

XTERRA Wetsuits 

USE Our discount code and SAVE $$$

CO-MALONE
See things that I need to add? Things that need to be fixed?
Please e-mail me and let me know what YOU would like to see in this newsletter. This can be anything from topics to cover to adding more pictures. This is for YOU!
COMMUNITY EXPERT NIGHT
March 29th 6-8 PM at NEXT at 101 Main Street, Greenville.

Save the date for the SECOND in Mountains to Mainstreet's educational series featuring local community experts. 

The first night was GREAT with lots of information being shared openly about training. Even as a coach I find there is ALWAYS more to learn. Since I know many of you could not make it here were my main take-aways from each presenter:

Marni - Plan your meals & fueling for day to day and for racing. The more organized you are with this the better chance you have of being successful.

Scott Kaylor - strength training has a place on every endurance athlete's schedule. Even when it is hard to find time to do it, it helps to prevent injury.

Dr. Cassas - if you have an issue or even something you think could be an issue, go to see a professional within a few weeks of the symptoms developing. Often serious injury can be avoided when you address the problem correctly early on.
Bike Maintenance - Appalachian Bicycle Institute
The new schedule for the entire remainder of 2017 is up on the website, giving you all plenty of time to plan, coordinate, and make it happen for a visit to ABI.  You may view it here.The 5-Day Immersion has been filling over two months ahead of schedule, so just a little nudge to plan accordingly. I always leave room for custom classes, so if that's your cup of tea, let's do it. This year so far has had quite a handful of such classes, including a trip to the University of South Carolina to teach students again at their beautiful campus shop. I love traveling, so if you're a shop that needs me to come to you... YES is the always simple answer. 
Don't forget to join the Malone Coaching Super Secret Facebook Group for the latest information and friendly banter between your teammates!
March 2017
Note from Coach
Your Mind's Eye...

Going into the first race of the season I have heard from more than one person who dared to use the word nervous when describing their feelings about the race. For those of you who are new to racing I understand the need to use this word to describe your anticipation about the race but for those of you who have raced before  nervous  is not a word that needs to be a part of your vocabulary anymore. You can call your emotions regarding racing a variety of other great adjectives but I prefer EXCITED to replace it with. The fact is that if you have done the work leading up to this race you are perfectly ready to embrace the challenge with a smile on your face and joy in your heart. My friends, racing is the icing on the cake, racing is the best part of triathlon! It is what puts the TRI in all of our training. This is it! Being grateful for the opportunity to race with 300 or so of your friends from SC and a few thousand Marines is an awesome way to start your triathlon career or even just your season. 

Now that we know your body is ready it is time to address your thinking. Your MIND MATTERS and what you are thinking and how you are thinking about this race in the days leading up to it can significantly impact your race in a positive way. Take the next few days to think through your race, SEE the race in your mind'e e
ye. How does it look? How do you feel? What do you do when it starts to hurt a little? Remind yourself that this is a FLAT race and a relatively short race. You can do anything for 60-90 min! Staying calm and thinking through how it will feel to run from the pool to the transition area and then put your beanie on your head, your helmet, your shoes and grab your bike and run to the mount line. See yourself doing it all. Get in the habit of thinking slow and racing fast. The more you practice this the better you will get at it. It is like a slow motion video of your race that you play and replay in your mind. This allows you to make mistakes and fix them before you ever get to your race. You can think about things you might have a question about and address them with your coach BEFORE the race. Using your mind as a tool, adopting a relentlessly positive attitude and an adapt and adjust mentality are all traits that must be practiced. Once you put them into play with your racing you will realize the ability you have is what your mind's eye can see. The more you train it, the further ahead you can see and the more you can accomplish, often beyond what you ever imagined.


Coach Katie

MONDAY COACH IS OFF!

MONDAY is Coach Katie's ONLY day off each week. This means that e-mail probably will not get answered. If you have a burning question please send a TEXT any time but especially on MONDAY! Typically Monday there will not be any individual sessions scheduled aside from the GROUP SWIMS that will take place at Lake Lanier every other Monday night. Thank you for your understanding!
Save the date!

March 18th - 9:00 AM Parris Island Sprint Tri 
March 18th - 1:30-2:00 PM Group Lunch at Moon Doggies - Beaufort, SC
March 23/24 - Coach out of town
March 25th - 9:30AM - Group Ride 50 miles - Tigerville Bank Parking 
(NO CLIMBING) - 14-15 mph AVG with re-groups.
March 28th - 5:30 AM Group - Leaves from Caine Halter YMCA front door
March 28th- 7:00 AM Group Swim Caine Halter YMCA
March 29th - 6-8 PM  Community Expert Night at NEXT on 101 Main St. Greenville (See below)

Time to Travel - Meet our new partner!
Take some of the stress out of travel to races! 

We are thrilled to announce that Premium Plus Sports (PPS) is the Official Travel Company for Malone Coaching, its athletes and customers.  I've used them before, so I know!

Why PPS?
  • They've been providing athlete logistics services since 1986
  • One-Stop Shop for
    • o   Airfare, Hotels & Transfers
    • o   Onsite - mechanic & concierge
    • o   Bike Shipments
    • o   Massage Therapists
    • o   Post-race trips/tour suggestions
    • o   Post-race bike/extra luggage storage
Premium Plus Sports specializes in travel packages for Ironman, 70.3, ITU, Xterra, Challenge races worldwide.  They handle all logistics, so participants can focus on the training & racing, for a more fulfilling experience.
Exclusive to Malone Coaching, PPS will provide:
  • Special pricing/discount for events listed on their website
  • Travel logistic resource to any event you are participating (purchase not necessary)
Visit their website at www.PremiumPlus-Sports.com
Feel free to submit a request or Call 800-282-3636 and let them know you're a Malone athlete.
PPS will customize any trip to meet your needs and budget.


Sponsors
We appreciate our Sponsors!

Without a team of sponsors that believes in what we are doing we would not look nearly as sharp at races! Our sponsors help keep us healthy and on track and looking good! I have a link to all of our sponsors to the left. Please support them any time you can. Here is a little bit about our special team:

SUPERCUTS - has been our sponsor for years so when you need a good hair cut and product check them out in the Greenville area! Mary Biebel, owner,  has been on our team for years and has earned herself the nickname "Podium Girl" since she is almost always on the podium!


EMERALD CITY BIKES - is located in Greenwood, SC but the customer service is worth the drive. Joanna Eubanks is a co-owner with her husband has been a member of our team for years now too. She is an amazing athlete even though she hasn't been racing much in SC over the last few years, she is always one to watch!


FRIGID Cryotherapy - is a new sponsor this year located at 8540 Pelham Rd. Greenville, SC. They specialize in cutting edge recovery techniques like cryotherapy.
Think of it as a very quick and powerful ice bath - except not as painful! They also have a NormaTec Boot lounge. 

FOR SALE
I will post items for sale weekly. If you wish for me to post something for you please include all the details below and send an e-mail to katie@malonecoaching.net. 

Date posted:
Item:
Description:
Located:
Asking Price:
Contact Info:
Photo:


Date posted: 2-1-17
Thule Aeroblade Edge Roof Bars L (Used on a 2013 Pathfinder, adjustable)
And Thule Circuit roof fork bike holder
Located: Charlotte, NC
Asking Price: $275
Contact Info:  Michael Vaccaro - mvaccaro1974@yahoo.com

Date posted: 2-1-17
Item: Hard Case Travel Bike Box
Located: Landrum, SC
Asking Price: $125
Contact Info: Coach Katie






Date posted: 1-12-17
Item: Xterra Speedsuit
Description: XL NEVER WORN
Located: Greenville, SC
Asking Price: $60
Contact Info: Mary Biebel at marybiebel@gmail.com  

IRONMAN CLUB INFO.

We are TEAM MALONE COACHING

Please ask your members to   login to their IRONMAN Account and update their TriClub Affiliation by clicking on the " My  Athlete Profile" tab.  If your members need to   create and IRONMAN Account, please be sure they use their Active.com  email address. Once their account is verified, they must log in and out for their athlete information to display. After logging in and out, they will be able to select their TriClub Affiliation by clicking on the " My Athlete Profile" tab and entering the name of your club in the drop down menu. Finally, scroll to the bottom of the page and click " save".
 
Once your athletes are registered as members of your club within our athlete database, any time they race with IRONMAN anywhere in the world they will generate points that will go to your TriClub Ranking. You can check your  TriClub Ranking on IRONMAN.com.
 
We also invite you and your members to join our  IRONMAN TriClub Connect Facebook group. TriClub Connect is a great way to learn about the IRONMAN TriClub Program, our races, and just connect with other TriClub members.

Swimming

Swim Opportunities!

We will start with our open water swims at some point in April when the water is warm enough. Still plan on every other Monday evening at 6:30 PM. Our open water swims are a WORKOUT! Every athlete that has attended these over the
 years has seen huge improvement in open water swim races. Don't miss out on this opportunity!

For the winter months we will be swimming on Tuesday mornings after the track workout at Caine Halter YMCA around 7AM. On Fridays I will be swimming at the MTY at 7:30 AM. You are welcome to join me for a workout or meet me there afterwards. Just make sure to verify with me if you plan on coming. What I am saying here is there are opportunities for you to work with me at the pool! 

The Endless Pool at my home in Landrum still remains open to you to use as a tool. with mirrors on the bottom and in front of you it is amazing the difference it can make in your swim because it allows you to see what you are doing. Schedule a time to get in and use it with me!

NEW SWIM OPPORTUNITY!
For those of you who need more work on your stroke former Malone Coaching athlete Cheryl Quinn is giving private lessons as well as coaching some Masters Swims! Cheryl has years of experience swimming and was an incredibly strong triathlete. She is kind and compassionate too. Check out her swim coaching Facebook page to learn more about her!


I love working with swimmers of all ability levels, but I get especially excited when I hear they want to improve their swimming for a triathlon. Over the past 2 years, I have become a USMS level 1&2  certified masters coach and  Adult Learn-to-swim instructor. Last year I took the plunge and obtained my USAT level 1 certification in hopes that my swim coaching might segway into working with some triathletes.  I would welcome any opportunity to help your athletes in the pool, whether as private lessons or part of my beginner masters workouts Monday and Wednesdays 6:30-7:30 PM
Monday am 5:30 PM at GHS pool. 
I also teach at the Kroc Center

Please feel free to contact Cheryl directly if you want to set up a lesson with her.
864-982-6022 mobile or cherylquinn01@gmail.com
Biking

Looking for some ride info and other general bike info? 

We are starting the year off with mountain biking to develop handling skills and work on a nice smooth pedal stroke. Until the end of Feb we will have group rides at least every other week in different locations.

CYCLE BAR - this is a new spin studio in Greenville. I gave it a try last week and was pleasantly surprised at how different and fun it was. If you need something to get you out of the house this is a great/safe/social way to get in a great workout!

SPIN CLASS - There is a spin class on Thursday night at Caine Halter YMCA followed by a core class both taught by Tracey Fischer that some of you might want to check out.

April 2nd -  Ride After the Bridge Run, Mt. Pleasant- 25, 65, 100 Complete meal (and live music) post ride

April 8th - Assault on the Carolinas 9:00 AM - Brevard NC there is a 40K, 60K and 100K ride that goes over Caesar's Head. RIDE IS FULL.
If you want to ride you will have to purchase a number from someone or get on the waiting list.

April 29th -  Looking Glass Tour, Brevard- 50 & 100 miles, chip timing, for profit ride, food for sale post ride

May 6th -  Tour de Camden-30, 50, 62 complete meal, music, craft beer afterwards

May 27th -  Ride for Outward Bound Half Century, Carrier Park Asheville-50 miles

June 4th - WNC Flyer 8:00 AM for 100 miler, there is also a 100K, a 50 miler and a 30K. Starts and finishes at Oskar Blues Brewery. This is a GREAT ride for a tri bike but also fills up quickly so if you plan to do this sign up NOW!

Running
Group Track Workouts

Currently our group runs leave every other Tuesday from the FRONT DOOR of Caine Halter YMCA at 5:30 AM. The run to the track (Greenville High School) which is 2 miles. Usually we run 2-3 miles at the track and then head back. If you are not to a point where you can run that distance simply meet us at the track. Get there around 5:45 to do a warm-up and then join in the fun. We have different pace groups and I will be happy to advise you who to run with. 

Next group track workouts:
March 28th
*If interest remains and we have a good size group showing up we might be adding additional track workouts.

RACE for a good cause! Some options...

Last year, Andrew and I put on the first Can't Catch Connor race, and we raised $14,000 that went towards building a prayer chapel in memory of Connor McManus and his dad at Connor's Boy Scout's campsite.

We truly appreciated your participation last year and our success would not have been possible without you all there!

Building on that, we are excited to announce that we will be putting on the race again this year!

The  2nd Annual Can't Catch Connor 5k is on Saturday, April 8th at 8:30am at Trailblazer Park (235 Trailblazer Drive, Travelers Rest, SC 29690).

For those interested in running, registration is open until April 6th, but you must sign up by Friday, March 24th to receive a t-shirt. Like last year, there are options to donate if you cannot attend.

Here is the link to sign up to run or donate: 
http://go-greenevents.com/event/id/5271

The total cost of the prayer chapel is around $60,000, and we are excited to keep climbing the mountain until we meet the necessary goal!  We would love to see all of you out there again this year and support our cause.

------------------------------------------------
Come join us again this year in Running for Amy at the
Heart & Sole on April 22 in COLUMBIA
to honor Amy Pierson.
Register online by March 17 for the team discount 

Choose Running for Amy, team captain Kelly Danias. Whether you do the 5 mile run, 5 mile walk, or 3 mile walk, I'll pick up all packets for you on Friday before the race. You know we always have a fabulous time!
-----------------------------------------------------
May 13th - Here is a great little 5K in Greenville's Eastside. The proceeds help families with the costs of adoption. 
Register online here!

Fun Races
Your Triathlon Club is invited to participate in the "World Championships of Beach Triathlon Tri Club Challenge". Okay, that may be wee bit overstated - but we are having a  BEACH TRI CLUB CHALLENGE to see who is the most bad ass Tri Club of them all. This Challenge is open to any Tri Club or Tri Team in the world - so help us spread the word! Yes, there will be a trophy awarded to the BEST Triathlon Club. Actually 2 trophies will be warded - one for the BEST Male Tri Club Team - and, one for the BEST Female Tri Club Team. Thats right - trophy + bragging rights = badassery!

RACE
The Beach Tri Club Challenge is taking place Saturday, June 17, 2017 at Hilton Head Island - the Race is the  Atlantic Community Bank BEACH BUM TRIATHLON #1

REGISTRATION
  1. Please let us know by June 1 if your Club plans on participating (Remember, you do not have to enter a male AND female team - it can one or the other or both. AND, if you don't have enough members to field an all male or all female team - let us know and we can create a mixed team category if there is enough interest
  2. DISCOUNT - once you notify us of your Team's interest, we will provide you with a discount code to use online -or- in person - so your team members may receive a healthy discount on their entry. 

WHAT I NEED
  1. Team Roster - names and emails
  2. Team Captain - name and email
  3. Team Name

LODGING
I am in the process of working a special rate with a hotel across the street from the race site. I will post the rate and instructions on how to book a room once it is confirmed. 

SCORING (patterned after a cross country running):
  1. Minimum of 5 athletes scored - no max on number of athletes registered to that Club 
  2. Athletes are scored according to their overall place in the event - ie., 1st place finisher get 1 point; 10th place finisher gets 10 points; and so on...
  3. We will tally the points from the first five finishers of a Club - and the Club with the lowest score WINS
  4. Athletes race as individuals in the event and will also be eligible for individual awards

We hope you can join us for a great time of racing triathlon on Hilton Head Island. I am sure there will be questions - so email me directly or call me at 843-338-1481. Thanks - ao

Thank you,

Find Your Freedom!

Alfred | Go Tri Sports
Go Tri Sports   "Celebrating 16 Years of Serving our Community of Athletes "
Store : 31 New Orleans Rd., Ste. B, Hilton Head Island, SC 29928
Telephone: 843.295.9565

-----------------------------------------------------------------------------------
The Lake Lure Olympiad  is a competitive sports festival boosting challenging courses, entertaining activities, and family fun at diverse scenic locations benefiting area charities and service organizations. Read on to learn more about the many great race events offered!
Your Premier Destination Race Weekend  returns for the 13th annual year to the scenic mountain town of Lake Lure, August 11,12 & 12th 2017. Each year over 1,500 athletes come to compete at WNC's largest  three day sports festival , situated in the Hickory Nut Gorge of the Blue Ridge Foothills.


Your Triathlon Club is invited to participate in the "World Championships of Beach Triathlon Tri Club Challenge". Okay, that may be wee bit overstated - but we are having a  BEACH TRI CLUB CHALLENGE to see who is the most bad ass Tri Club of them all. This Challenge is open to any Tri Club or Tri Team in the world - so help us spread the word! Yes, there will be a trophy awarded to the BEST Triathlon Club. Actually 2 trophies will be warded - one for the BEST Male Tri Club Team - and, one for the BEST Female Tri Club Team. Thats right - trophy + bragging rights = badassery!

RACE
The Beach Tri Club Challenge is taking place Saturday, June 17, 2017 at Hilton Head Island - the Race is the  Atlantic Community Bank BEACH BUM TRIATHLON #1

REGISTRATION
  1. Please let us know by June 1 if your Club plans on participating (Remember, you do not have to enter a male AND female team - it can one or the other or both. AND, if you don't have enough members to field an all male or all female team - let us know and we can create a mixed team category if there is enough interest
  2. DISCOUNT - once you notify us of your Team's interest, we will provide you with a discount code to use online -or- in person - so your team members may receive a healthy discount on their entry. 

WHAT I NEED
  1. Team Roster - names and emails
  2. Team Captain - name and email
  3. Team Name

LODGING
I am in the process of working a special rate with a hotel across the street from the race site. I will post the rate and instructions on how to book a room once it is confirmed. 

SCORING (patterned after a cross country running):
  1. Minimum of 5 athletes scored - no max on number of athletes registered to that Club 
  2. Athletes are scored according to their overall place in the event - ie., 1st place finisher get 1 point; 10th place finisher gets 10 points; and so on...
  3. We will tally the points from the first five finishers of a Club - and the Club with the lowest score WINS
  4. Athletes race as individuals in the event and will also be eligible for individual awards

We hope you can join us for a great time of racing triathlon on Hilton Head Island. I am sure there will be questions - so email me directly or call me at 843-338-1481. Thanks - ao

Thank you,

Find Your Freedom!

Alfred | Go Tri Sports
Go Tri Sports   "Celebrating 16 Years of Serving our Community of Athletes "
Store : 31 New Orleans Rd., Ste. B, Hilton Head Island, SC 29928
Telephone: 843.295.9565

-----------------------------------------------------------------------------------
The Lake Lure Olympiad  is a competitive sports festival boosting challenging courses, entertaining activities, and family fun at diverse scenic locations benefiting area charities and service organizations. Read on to learn more about the many great race events offered!
Your Premier Destination Race Weekend  returns for the 13th annual year to the scenic mountain town of Lake Lure, August 11,12 & 12th 2017. Each year over 1,500 athletes come to compete at WNC's largest  three day sports festival , situated in the Hickory Nut Gorge of the Blue Ridge Foothills.


Nutrition
Chris always has great ideas when it comes to nutritional counseling. If you are having a hard time when it comes to nutrition give her a call or check out her programs here.

 
 

Malone Coaching | | katie@malonecoaching.net |
790 Greenwood Road
Landrum, SC 29356
864-415-5804