NOTE FROM THE COACH
Run Naked

It is the time of the year to start running "naked" but by all means please wear some clothes and a fuel belt! If your race season is over I highly recommend going for a run without a GPS or watch, leave the HR monitor at home too and those tunes you have grown so accustomed to are forbidden. Use this time to really get in tune with your breathing, your footfall and your running form. Go exploring and run at varying efforts randomly as you feel. During the season we spend a lot of time watching the clock and hitting intervals and just getting through our workouts, this is the time of the year to put the joy and peace back into your running. If you haven't run trails before now is a great time to try them out. Get a new pair of trail specific running shoes to make the trail run or gravel road running more comfortable. Find friends to go with who know the trails and find your freedom in this beautiful area that we live in which has so much to offer. 

  ~Coach Katie

"The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I sleep."
Robert Frost

October 15, 2015

Start planning your professional year for 2016 and let Coach Kristin Meyer help you. We know coaching helps athletes but it helps professionals too!




EMERALD CITY BIKES
Located at 1610-D Calhoun Rd. Greenwood, SC 29649
864-538-0558

*Make sure to tell them you are part of the 
Malone Coaching Team!
LATEST RESULTS
Brooklyn Rock-N-Roll Half Marathon, NY 10-10-15
Margaret Marrano 1:48 (in the middle of her 20 mile run) 3rd out of 178!!!
 
Spartanburg Strut 10K, SC 10-10-15
Erica Melton  - 1:14 8th (in the pouring rain!)
 
Ironman Louisville, KY 10-11-15
Michael Vaccaro 11:49 - 1st IM with the swim (Did IM FL last year)
Carol Brunson 12:01
Elisha Byrne 12:15 - 1st IM!
Chris Schwendimann 13:58 - 1st IM!
 
 
SC Triathlon Series End of Year Awards
Carol Brunson - 2nd Open
Kimberley Westbury - 1st Masters Open
Will Fowler - 2nd 30-34 AG
Alexandra North - 3rd 20-24 AG
Kelly Danias - 4th 40-45 AG
Lisa Powell - 1st 50-54 AG
Mary Biebel  - 1st 60-64 AG
Karen Bailey - 4th Aquabike
 
*I only noted those who made the top 4 places and I did not mention all the different regional awards since there looked to be little change of place for each - they seem a bit redundant...
 

RACING THIS WEEK
Walhalla 5K, SC 10-17-15
Mary Biebel
 
Beach 2 Battleship Iron Distance, Wilmington, NC  10-17-15
Rachel Crunk
Chris Cresente
Bob Boyle
Karen Bailey (Aquabike)
 
Longleaf International, New Port Richey, FL 10-18-15
Tom Demarest - 1st TRIATHLON EVER!
 

ATHLETE OF THE WEEK

Chris Schwendimann


Goal race for the year : 
Ironman Louisville

  Years with Malone Coaching : 2 years
 
Random thoughts from Coach Katie:
I am not sure I have ever coached an athlete with a busier schedule! One thing I have learned about Chris is he doesn't make excuses because he is too busy getting the job done! His schedule for Ironman was challenging because we had to fit it in around work and life but working together we were able to make sure he got in the important workouts to be prepared come race day. Chris has always had big goals and has never been afraid of the work involved which ultimately led to his IM Louisville finish last weekend! Congrats Chris!

Fun Facts about Chris: He flies helicopters for the National  Guard.
 
Profession: 
Financial Manager

Originally from:  Spartanburg, SC (I think!?)

Currently lives:  Spartanburg, SC

If you are planning to order anything from Tri Sports PLEASE contact Nicole Ramsbey to get a 
20% discount code.
She needs your help to meet her quota!

nrluvs2dogs@yahoo.com



UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)

 

 

 

Oct 17th - Beach 2 Battleship Iron & Half Iron distance races

 

Oct 17th - 9AM - 30 min open water swim - 100+ mile bike IM FL Training Camp day. 

 

Nov 7th - IM Florida

 

Soon we will be doing some group mountain bike rides again!

 

Christmas VACATION: I will be taking the last 2 WEEKS of December OFF. If you have a January or February Marathon I will have your plan done ahead of time but otherwise I will not be working. I will prorate the month for those of you only getting 2 weeks of schedules.

 


 
Website Calendar for complete listing
SPECIALIZED
2012-2015 Models!

This was announced in March but I know that many of you were never notified by your bike shop or by Specialized. Since this is actually a recall that is important I urge you to share this with your friends riding Specialized TRI bikes.


CONGRATS to IM Louisville Finishers!!!
Michael Vaccaro mounts bike above
Elisha cruises on the bike & Chris stays steady on the run

Elisha & Doug are both Ironman finishers in the last 2 weeks! Congrats Iron couple.

Carol Brunson on the right said she felt the best after mile 23 on the run! She finished strong and with a smile!

Also of note: Leigh-Ann Mueller & Heath Dotson (both previous Malone Coaching athletes who are coaches themselves) qualified for Kona at IM Louisville! A big CONGRATS to them both!
As the end of the season nears 
an end 
  we ALL need some 
SPA TIME! Check out what
River Falls Spa in Greenville 
has to offer!

*Not to mention the fact that it is owned by fellow team member Lauren Siddens. Pay her a visit there and she will make sure you get the pampering you deserve!

They have amazing massage therapists who are trained in sports massage, enjoy the steam room, get a facial and your nails done too. You have EARNED it!

FOR SALE
 
Send me items - (especially bikes) that you want to sell! 

Saris 2 inch hitch rack for 2 bikes - $200
Not used very often and kept in the garage. E-mail tricoach@windstream.net


Kestrel Airfoil Pro - $800 with race wheels $1000
Size 49- wheels 650's (she is 5'2")
Currently located in Hilton Head but can be here in the upstate by 10-10-15. 
 Call Donna for more info. (843) 301-5896
 

POWER METERS FOR SALE
$400 for P ower Tap , 
$500 Quarq Cinco 50/34 chain rings - 11 speed
$600 Quarq Riken 50/34 chain rings - 11 speed
  $750 Quarq Elsa 53/39 chain rings  - 11 speed
 (cinco, riken, and elsa still under transferrable warranty)
All located in Tryon, NC contact 
Jim Mitchell 
(864) 419-6023


We have new hats $20+tax. Just let me know if you want one!
 

NUTRITION
      



DISCOUNT CODE: malonecoaching
SWIM
Xterra Wetsuits



MALONE COACHING DISCOUNT CODE:
CO-MALONE

BIKE
If you have ever wanted to learn how to take care of your bike...here is the place to do it, located conveniently in Asheville, NC.


FOX MASTER SUSPENSION CLASSES
 - we had decided to schedule 2 classes this Fall, both in November. The classes filled quickly, as usual, but I have exactly 
one available spot opened up in 
each of the classes. Please let me know if you are interested, the dates are November 2-3 & 16-17. This is the most comprehensive FOX class offered anywhere (in the world, actually!), a 2-day class with a fork to take home to boot. Email me with inquiries.

Winter Class Schedule
 will be coming soon, with classes continuing on from December through March. I should have the dates set by the end of this month. Spring 2016 sessions will be scheduled by early December, with classes running from April through May before Summer sessions begin (announced likely by late February). Please get in touch with any requests for custom dates or suggestions on class dates that work well for you.


RUNNING DEPARTMENT 


________________________________________________________________________________________________


THE TRYON HALF MARATHON 11-14-15

The Tryon Running Club is making  DISCOUNT CODE available to 
MC Athletes: "TRC"  will be the promo  for a $5 discount.

DIRT ROAD Running at its finest!





COUPONS    




20% discount code: SSMIL20
SHOP ONLINE HERE!
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)  

 

Katie Malone  
864-415-5804
katie@malonecoaching.net