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A Note from the Coach
Goals for 2015?
Looking at the calendar I find it hard to believe that it is already the middle of November. We are quickly closing out the season and working on plans for next season. Now is the time to start thinking about your goals for next season. Goals are what you will work for and get up at 5AM in the morning for week after week. Some are time goals and others are to complete your first Ironman. Whatever they are, it is important to have them! So if you haven't started thinking about what you want out of your triathlon season for next year, I highly suggest giving it some thought before the holidays hit. You have to plan ahead in order to be successful in this sport!
This weekend lots of you head off to races, but many of you are coming to my home town of Tryon to run and volunteer. THANK YOU for your support of these races that I organize or work on. It means a lot to me to see you all participating either as runners or volunteers.
Coach Katie |
ONGOING - CompuTrainer Classes Start at Greenville Cycling Center
November 1 - Registration for Lake Logan Half OPENS!!!
November 15 - Tryon Half-Marathon (Harmon Field, Tryon, NC)
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- Paris Mountain 20K (Greenville, SC) information below
December 6 - Jingle Bell Jog (Greenville, SC) Contact Don Taylor to join the Massage Envy Team
December 6- Rudolph's Rampage- 10K & Half (Columbia, SC- Harbison State Forest)
December 7- Rudolph's Rampage- Mountain Bike Race (Columbia, SC- Harbison State Forest)
December 13- Kiawah Marathon (Kiawah Island, SC)
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)
January 17- Charleston Marathon (Charleston, SC)
February 21, 2015 - Winter Challenge! (information below)
February 28, 2015- GHS Half and 5K (Travelers Rest- Greenville, SC)
April 11, 2015- Assault on the Carolinas (more info below)
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Past Results and Those Racing This Week:
RESULTS from last week:
Savannah Marathon, GA, 11-8-14
Rachel Crunk 3:20:15 - PR!
Savannah Half Marathon, GA, 11-8-14
Grady Crunk 2:09:51 - 1st time half marathon!
Melinda Lindberg 2:16:56 PR! Great way to end the season!
Phil Zitello 2:28:35
  Melinda and Rachel Grady and Rachel  Dr. Phil Zitello and some of the ladies who work with him. He encouraged all to run the Savannah Half Marathon and of course ran with them! He leads by example!
Camp Croft Half Marathon, Spartanburg, SC 11-8-14 Laura Haupfear 1:57:38- 3rd AG John Davidson 2:03:13 Jenny Davidson 2:33:57 - ran a few extra miles - oops! Chickamauga Battlefield Half Marathon, Chattanooga, TN 11-8-14 Lisa Anderson 1:48:09 REV3 Half Ironman, Venice, FL 11-9-14 Bubba Gillis 5:10:57.603
THIS WEEKEND AT THE RACES:
Tryon Half Marathon, NC 11-15-14
Mike Ashworth
Brad Fraedrich
Jan Garrett
Jennifer Genal
Mary Biebel
Melanie Pfeiffer
Nicole Ramsbey
Laura Haupfear
Paul Zimmerman
Phil Zitello
Lisa Powell
Becky Arndt
Volunteering - just a note about how many people our team always brings to volunteer - WOW - thank YOU for giving back to the sport we love. Our team LEADS BY EXAMPLE - there are not enough thank you notes out there to express my gratitude to those of you who constantly step up to volunteer
Laura Phelps - former MC athlete who is now the race director!
David Garrett
Paula Alls
Chris Cresente
Adam Fisher
Jeff Justice
Susan Zitello
Sweet Tea Half Marathon, Summerville, SC 11-15-14
Melissa Ludwig
XTERRA Trail Race Little Mulberry Park 10K
Steve Erwin
Thunder Road Marathon, Charlotte, NC 11-15-14
Jess White
Thunder Road Half Marathon, Charlotte, NC 11-15-14
Jock White
Aliesha Cleveland
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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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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.
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
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Masters Swimming
I want to swim faster...
Greenville Splash WebsiteKeep 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 [email protected]. |
New Bike Shop Open Now! Two Greenville Stores to serve your cycling needs
Visit them online here
Freehub Bicycles
Mon - Thu: 10:00am - 6:00pm
Fri: 10:00am - 7:00pm
Sat: 10:00am - 5:00pm
Sun: Closed
Saturday Nov. 15th Organized group ride: Leave from shop and do 30-50 miles. Enjoy burgers and beer following the ride! Contact store for more details! 864-284-0040
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Finish Strong and Carolina Triathlon for Winter Bike League (WBL) Join Finish Strong and Carolina Triathlon for Winter Bike League (WBL) in Greenville, SC. The WBL consist of 6 training rides starting Saturday, November 15, 2015 through January 10, 2015. WBL is of true winter pace training rides ranging from 3-5 hours. All levels of cyclists are welcomed. Rides will be lead by Finish Strong and Carolina Triathlon.
Our first WBL ride will be November 15 pedaling at 10 a.m. from Carolina Triathlon. The shop will open at 9 a.m. |
Assault on the Carolinas Brevard, NC This is a ride many of those on our team enjoy doing every year, but if you want to get in you
HAVE TO REGISTER EARLY! 
AOTC 2015 - Tentative Schedule of Event(updated schedule will be posted early in the spring) REGISTRATION AND MORE INFORMATION FOUND HERE Friday, April 10th, 2015 2:30pm - Carmichael Training Systems Doors Open for visitors and CTS Camp raffle entry 3:30-5:00pm - CTS warm up ride open to all riders. Starts/Ends on East Main Street. 6:00-9:00pm - Early check in, rider packet / t-shirt pickup at American Legion, 56E Jordan Street (1 block south of start line). CTS will be open for riders to enter a raffle for a CTS Camp entry ($1200 value). Saturday, April 11th, 2015 7:00-8:50am - Check in and rider packet / t-shirt pickup at 56E Jordan Street (1 block south of start line). There will be no day-of registrations. 8:50am - Ride announcements and rider line up, East Main Street. 9:00am - Ride start. 11:00am-4:00pm - Meals for riders provided 3:00pm - Drawing and end of ride celebration 1:00-4:00pm - Live music provided by Looking Glass Entertainment. Band lineup will be announced in March! |
For Sale
Mountain bike helmet.
Bell Super, Large, Comes with GoPro mount.
Purchased for Xmas last year.
Used about dozen times, never touched the ground. Still has that "New helmet smell"
$75.
Tri Shoes
Louis Garneau, Ergo Air, Carbo Comp, Heel Retention System 90.Size Euro 46, US 11.5Look style cleat pattern.Used 1 race season.$85
*According to Troy these DO NOT SMELL!!!
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Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!)
$850
Contact Christine Cantrell - 864-431-6380
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Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride! Nov. 15- FreeHub Bicycles- Leave from shop ride- 8:30am- 30-50 mi rides with Burgers
and Beer following.
Nov. 15- Jan. 10- Saturdays WBL information above
April 11 - Assault on the Carolinas (AOTC) Brevard, NC
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Put a "Boot" in your bag!
Carry this in your repair bag on your bike
   You might be wondering what a "boot" is well basically it is a piece of old tire cut to maybe 2-3 inches long that you carry with you just in case you blow out a side wall of your tire or have a really big gash in your tire that you can't repair. (Yes, you can use a dollar bill or an empty Gu pack) but this works even better to get you home safely. Heck, it might even save you in your next race. Next time you change your tires - cut a few of these out. Save a few for yourself and give a few to friends. |
CompuTrainer Time
Starts SEPTEMBER 29th!
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 JINGLE BELL RUN December 6, 2014 Greenville, SC
Registration is now open for the Jungle Bell Run at ICAR-CU in Greenville for the Arthritis Foundation, and Caroline and Don would like to invite Malone Coaching to join the Massage Envy team! This is a great event to bring out the family, as well as cap off your racing season with a fast 5K.
https://www.facebook.com/JingleBellRunWalk
Here is how to register:
● Go to the Upstate Website:
http://jinglebellrunupstate.kintera.org/
● Select blue "Register" tab in top left corner
● Select "I agree" to the liability/release waiver
● Either Select the "Register ONE PERSON Using on Credit Card" or "Register MULTIPLE PEOPLE Using one Credit Card" option depending if you're just registering yourself or yourself with others.
● After you decide which option to select and click then the screen will refresh and select the "Join a Team" option.
● Under "Locate a Team" select "Team Massage Envy" in the drop down menu. Then at the bottom you will see a link to "Massage Envy Upstate SC".
● Select "Join Team" to the right of that.
Then you can start the registration process for
- Reindeer Dash - Children Ages 8 & under
- 5K Competitive Run
- 3 & 1 Mile Fun Run
Under Discount Code enter "ME" and $5 will be taken off of the $25 registration fee.
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WINTER CHALLENGE
Winter Challenge XII Off-Road Triathlon
7-Mile Trail Run, 6-Mile Kayak, 10-Mile Mountain Bike
Plus - Tri Relay and Run/Bike Duathlon Options!
February 21, 2015
Dome Farms, Springfield, SC
Date: Feb 21, 2015
Location: Dome Farms, SC
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Tryon Half Marathon
Saturday November 15th, 2014
Malone Coaching proudly sponsoring this event!
Tryon Half Marathon - Nov. 15th @ 8AM starts at Harmon Field, Tryon, NC
FLAT mostly dirt/gravel road - simply beautiful!
Registration will be on Strictly Running - Click on the "Register Online" button
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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GHS Half Marathon and 5K
 Location:Half Marathon Start
Physical Address : Gateway Park - Travelers Rest, SC
Street Address : 115 Henderson Drive, Travelers Rest, SC 29690
7:30AM Start Time Half Marathon Finish - 5K Finish & 5K Start
Street Address : 300 E. McBee Ave., Greenville SC 29601
8:00AM Start Time |
Negative Split Club 2014 Members
You are invited to be a member of the "negative split club" by being given the challenge by your coach in your race description. There is nothing negative about this club. A Negative Split simply means that you ran the first half of the race slower than the last half which takes discipline and pacing. You have to submit your Garmin GPS file for verification. The reward? Usually a great race and we send you an awesome travel coffee mug!
Brad Fraedrich Abby Russell Adam Fisher Will Cannon Ben Atkins Jan Garrett Mary Biebel Phil Zitello Michael Vaccaro Don Taylor Carol Brunson Mark Walter Jen Genal Bubba Gillis Melissa Ludwig* *new member |
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"Mental Imagery can't replace the physical work, but can make or break the performance. Focus, visualize, and imagine your dreams."
Lisa Anderson
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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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