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A Note from the Coach
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As we all get excited for the new year everyone wants to take a peak at their ATP (Annual Training Plan) for 2015. For some of you I have updated it and for others I have not gotten that far. I use the ATP to guide me with your training through the year so it is actually one of the most important items that Training Peaks contains. I know it is possible for you to add to it, it is also possible for you to accidentally delete the entire ATP as some of you have found. Ideally I will input and/or delete races from your ATP. Look, but don't touch! Group workouts for 2015 are going to be announced very soon. We have spent a lot of time trying to organize times that will hopefully work for the majority of you. Troy Harman and Adam Fisher will be heading up a lot of the mountain biking and Nicole Ramsbey will be leading group runs every other weekend. I should have the calendar on the website updated within the next few days so please refer to that as often as you need to. Take the opportunities to train with our group when you can. You will have more fun, learn something and make new friends!
For now I hope you are all enjoying the off-season. This is the first weekend quite possibly all year that I can remember that no one is racing. I actually think that is a good thing since we seem to have a very long race season here in the Carolinas.
Coach Katie
I just found this shot of some of our group at B2B and since we don't have a lot of shots of Bob I wanted to make sure to get this one in the newsletter!  |
UPCOMING
ONGOING - CompuTrainer Classes Start at Greenville Cycling Center
November 21 - Rolling Bike Summit (Hilton Head, SC)
November 22 - Rolling Bike Summit (Charleston, SC)
November 22 - iRecycle Half-Marathon (Spartanburg, SC)
November 27 - 7:30 AM - 5 mile Turkey Trot SPARTANBURG @ the corner of Magnolia St and St. John Streets Entry = 1 canned item. First 75 men and First 75 women win socks!
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 8th - 5:45 Run IN Greenville - Give yourself the GIFT OF NUTRITION and come meet Coach Marni from TriMarni. She has great ideas for clean eating and is new to the area. If your nutrition needs to be fixed...she is who I am going to send you to! (More info in newsletter next week)
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- First Annual MVCA Revolutionary Run 5k (Cowpens, SC) See details below
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:
Tryon Half Marathon, NC 11-15-14
Jan Garrett 1:38:02- 2nd Masters
Brad Fraedrich 1:40:05 1 min late to start 2nd AG
Becky Arndt 1:40:38- 1st AG
Lisa Powell 1:49:42 1st AG
Paul Zimmerman 1:49:52 - SMART RACE = NEGATIVE SPLIT CLUB!
Phil Zitello 1:55:39
Jennifer Genal 2:00 (With one of her rescue pups - part Weim of course)
Mary Biebel 2:07:40
Nicole Ramsbey 2:08 Ran with Evan Shealy & rescue Weim Jax!
Cal Sinkler 2:10:35
Jannette Finch 2:16:42
Lori Levasseur 2:19:18
Mike Ashworth 2:19:44
Melanie Pfeiffer 2:22:07
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
Troy Harmon
Brian Jones
Sweet Tea Half Marathon, Summerville, SC 11-15-14
Melissa Ludwig 1:52
XTERRA Trail Race Little Mulberry Park 10K
Steve Erwin 56:24 6th AG
Thunder Road Marathon, Charlotte, NC 11-15-14
Jess White 4:07 *20 min PR
Jess and Jock try to stay warm before their races start!
Thunder Road Half Marathon, Charlotte, NC 11-15-14
Jock White 1:54 *20 min PR & NEGATIVE SPLIT CLUB!
Aliesha Cleveland 2:30
I think Aliesha has all her warm running clothes on for this race!
Sabre 5K, Simpsonville, SC 11-15-14
Stacy Sargent 22:46 1st Masters - NEGATIVE SPLIT CLUB!
THIS WEEKEND AT THE RACES:
As far as we know, there is no one racing this week!
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XTERRA
With the 2014 season almost complete, we are having a huge winter clearance sale to make room for our incoming 2015 inventory! Check out our Volt, Vortex, Vector Pro, and Vendetta Wetsuits in new and used condition, at the lowest prices we have offered this year! For NEW wetsuits, remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals! As a reminder, all used wetsuits are final sale and not eligible for warranty, return, or exchange.
Quantities are limited, and these wetsuits will go quickly.
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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 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
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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- 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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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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MVCA Revolutionary Run 5K January 17, 2014
Malone Coaching teammate Ben Atkins is helping raise money for his children's school by ORGANIZING this event! Let's go out and support our teammate!
Organizer Info: Mountain View Christian Academy 864-706-7603 More info and REGISTRATION LINK HERE |
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 Stacy Sargent* Paul Zimmerman* Jock White* *new member |
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"Never limit yourself, never be satisfied, and smile... It's free!"
-Jenny Finch (All-American softball pitcher)
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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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