NOTE FROM THE COACH

In 2003 there was no social media to allow me to com pare my day to day t raining to anyone else. Half the time I did not even know who would be racing. I would figure that out at the swim start and deal with it. Races were what allowed me to see where I was in my training. Back then I trained hard. My theory was that I might not be the most talented athlete out there b ut I would out-work everyone. That meant being my own toughest critic everyday. I knew in my heart if I put in good efforts or if they were lacking. I didn't use headphones because I needed to hear the voices in my head and know when to listen to them and when to tune them out. I did what my coach told me to, even if sometimes I thought it was ridiculous. I trusted in the process and I wanted to do everything in my power to be the best I could be. I arrived at Clemson that year ready to go as fast as I possibly could, I wasn't shooting for a time and I didn't care where I placed. I cared about going out there and giving it everything I had and testing MY limits. It was the first race I ever won, my effort was rewar ded by a surprise podium finish. It was a surprise to me because during the race I was only racing myself. At the finish I remember being very happy about the win, not because winning means that much to me, but because it meant the hard work I was doing paid off. It didn't matter who was doing what in their training, all that mattered was what I was doing. I think in these days of social media and constant comparison to each other that it is easy to feel like you never measure up, when in truth you really are putting forth stellar efforts in training and racing. Go to your race to see what YOU can do, race with your heart and allow the positive voices in your head to push you to YOUR limits. When you finish be happy!

The race at Clemson will always hold happy memories for me from being close to last out of the water in 1998, to racing with my mother in 2002 and then on to a win in 2003.
      
~Coach Katie
May 6, 2015 - In This Issue:


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LATEST RESULTS

Race to the Taps Series (race #1 - 4 -miler) Highland Brewing, Asheville, NC 4-25-15

James Ewing 28:41 - 1st AG!

Heidi Ewing 37:22

 

Orangeburg Rose Festival, SC 12K AND 5K 5-2-15

12K Leslie Chaplin 1:09 2nd AG

5K Leslie Chaplin 30

 

Canyons 100K, CA, Western States Trail 5-2-15

Chris Cresente - 15:28 and goal was under 16!

 

12 hours of Tsali Mountain Bike Race, NC

Troy Harman - on the podium! 2nd place!

 

RACING THIS WEEK

Clemson Sprint Tri, SC 5-9-15

Becky Arndt

Chris Schwendimann

Jess White

Jock White

Jenny Davidson

John Davidson

Kelly Danias

Nicole Ramsbey

Manny Cintron

Mary Biebel - Relay

Melissa Ludwig

Phil North

Brad Fraedrich

Paul Zimmerman

Steve Erwin

Richard Dacey

Kim Parenti

 

Muncie May Triathlon, IN 5-9-15

Wanda Ocasio

 

YMCA Master's Nationals, FL 5-8 through 5-10

Steph Hance

 

Photo Highlights from the races:




Troy finishing lap 2 @ 12 hrs of Tsali


"Have not been on the blocks in a long time, feels really good!" Troy Harman



UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)

May 6th- 6:00 PM FreeHub Women's beginner Group Ride

 

May 9th 8:00 AMClemson Sprint Triathlon

 

May 12th 5:30 AM Caine Halter YMCA Group Track 

May 9th 8:00 AM FreeHub Group Ride  

 

May 12th 6:00 Middle Tyger YMCA Bike Course Preview (Ride course with me) 

 

May 13th 6:00 PM FreeHub Women's beginner Group Ride

 

May 16th 8:00 AM FreeHub Group Ride

 

May 17th Chattanooga 70.3

 

May 18th 6:30 PM OPENWATER Swim @ Lake Lanier, SC

 

May 20th 6:00 PM FreeHub Women's beginner Group Ride

May 21st 5:00 PM 1st Greenville Spinner Time Trial

May 23rd 8:00 AM FreeHub Group Ride

May 24th 8:00 AM Lake Murray Triathlon 

 

 
Website Calendar for complete listing
NEWS THIS WEEK
Malone Coaching Athlete Steve Erwin reports on the Clemson run course:

"I ran the middle portion (hilly section) of Clemson course during CD yesterday as I have run the other parts many times.  Your description of overall course was very good - distance is just over 5k at 3.15 - the middle mile ranges from gradual climb at beginning (.25 to .33 or so) to fairly steep (with a couple of short flats between) the rest of the mile.  It will be challenging to maintain a pace. The last mile is over dike (0.5 mi) and then bridge leading back to Y. "


I know you all love a good race report and here we have one from
Malone Coaching athlete Heidi Ewing on her experience at the 
Lifetime Fitness South Beach International Distance Triathlon.

Thank you, Heidi! The link to the blog post is found HERE  

ATHLETE OF THE WEEK

Rachel Crunk

  

 

 

Goal race for the year: Worlds 70.3

 

Years with Malone Coaching: 2 

 

Random Thoughts: I just have a love hate relationship with racing. When I retire may become a professional athlete, if there is like a 60 year old division...

 

Profession: Owner of Technology Solutions of Charleston. Specializing in IP Video Surveillance, Access Control and Network Infrastructure.

 

 Originally from: Long Island, NY

 

 Currently live in: Mt. Pleasant, SC

 

VOLUNTEERS STILL NEEDED!

UPDATE: I still need another 2-3 people! 
Malone Coaching has agreed to provide 10 VOLUNTEERS for the MTY Triathlon on June 6th.   

Please let me know if you can help us out. E-mail
[email protected] .

This is just one small way we can give back to the sport we love!

SWIM



OPEN WATER SWIM SCHEDULE:

May 18 (Paddlers - Katie, Stacy...)
June 1
June 15
June 29
July 13
July 20 
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!

 


Address:
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
---
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.

 

BIKE
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.



RUNNING DEPARTMENT 
COUPONS    

 
XTERRA DISCOUNT CODE: CO-MALONE

I have news that is more amazing than Superman flying faster than a speeding bullet... The majority of our 2015 wetsuits have arrived! If you're looking for a full sleeved wetsuit, either Vortex, Vector Pro, or Vengeance, they are in stock and ready to ship!! We were able to make magic happen and get our shipment off the vessel, and now we're excited to be able to get them in your hands!

All of our 2015 have been redesigned, using the newest neoprene allowing for more flexibility and more buoyancy! In addition, we've updated our graphics, and made the color schemes gender specific! The best performing suits, are now also the best looking suits!

We also have our 10' inflatable SUP's in stock! We have updated the paddle, and are now including a roller bag with each board. Current promotion is Buy One board, get the second board for FREE!




Get your suit now!  CLICK HERE and don't forget to use CO-MALONE for the best savings available!


GREAT DEAL ON GARMIN:

Where to go? 
Greenville Custom Bicycles
 
What the deal is:
Garmin 920xt with heart rate for $449.00
 
Our contact: Tom Haedrich 
Greenville Custom Bicycles 
30 Orchard Park Dr #16,
Greenville, SC 29615
Just reference the GHS/GCM deal upon checkout.


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)  

 

NUTRITION
The discount code for Infinit Nutrition is malonecoaching (all lowercase). Sometimes they have problems with their website and you have to call in your order to get the discount.

 

 

 http://www.infinitnutrition.us/wp/wp-content/uploads/2014/01/cookies.jpg

Oatmeal Choc Carb Cookie (soft) 

Preheat oven to 350 to bake for 30 min

 

In a bowl add these ingredients:

2 ripe Bananas mashed

2 scoops Infinit Recovery Powder

1/2 cup unsweetened apple sauce

1/3 cup or 3 heaping tbsp Nutella or Natural Peanut Butter

½ cup brown sugar

1 tsp vanilla

2 tsp cinnamon

2 tbsp ground flax/flaxseed meal

Mix all these ingredients well.

 

Finally, Blend into mix:

2 cups Oatmeal

 

Dried fruits or Choc Chips, Nuts, or Slivered Almonds can be added also if desired.

 

Either line a cookie sheet with parchment or spray pan with a cooking oil, like Pam.

Use large spoon to place batter onto pan and spread to the size of cookie you want.

2-3" in diameter and ¼" thick. Will make 14 cookies.

Cook for 30 min. Cookies do not harden like store bought, but will have a soft texture instead. I keep them refrigerated for freshness for future days of riding.

 

One Cookie approximately 27g carbs, 4g protein, 144 calories. Not including Fruits or Nuts.

 

Cholesterol 124.6 mg

Sodium 458.5 mg

Potassium 148.3 mg

Total Carbohydrate 46 g

Dietary Fiber 6.3 g

Sugars 8.0 g

Protein 17 g

 


Katie Malone  
864-415-5804