NOTE FROM THE COACH
Fall peace

The change in pace of life that the fall brings with it each year is welcome. The sun is still warm but it doesn't burn and the cool crisp mornings are refreshing. While the shorter days are depressing to some I find the dark forcing me into bed a little earlier somehow very comforting. Everything seems to slow down at the time of the year and I am able to feel a great sense of peace. I am able to spend more time on the trails and less time at my desk which also allows for time to reflect on the past year and the people who have touched my life on many different levels. I am able to sit down and relax and not feel like I should be doing something else. The "to do" lists that have been on my desk for months can wait because right now it is time to rejuvenate myself from the inside out so that when next year comes I am ready to give my very best to those I coach. I have encouraged many of you to take a break from training, take a break from following the schedule and follow your heart. Try something new, or try doing nothing at all? Sometimes slowing down now is the only thing that will allow you to go faster later.

  ~Coach Katie

Together with a culture of work, there must be a culture of leisure as gratification. To put it another way: people who work must take the time to relax, to be with their families, to enjoy themselves, read, listen to music, play a sport.

- Pope Francis -


October 23, 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
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
Kim Parenti - 4th 35-39 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...
 
Walhalla 5K, SC 10-17-15
Mary Biebel 27:23 1st AG
 
Beach 2 Battleship Iron Distance, Wilmington, NC  10-17-15
Rachel Crunk - 11:11 and 4th Masters! 1st IM!!
Chris Cresente - 12:14
Bob Boyle 13:45 - 1st IM!
Karen Bailey (Aquabike) - 7:45 1st IM!
 
Longleaf International, New Port Richey, FL 10-18-15
Tom Demarest - 2:35 and 1st Clydesdale! -  1st TRIATHLON EVER!


RACING THIS WEEK
Marine Corps Marathon, Washington, DC 10-25-15
Liz Blackwood
 

ATHLETE OF THE WEEK

Neil Waldrop


Goal race for the year : 
#1 Supporting his wife Justine through her 1st IM and #2 Kiawah Marathon BQ!

  Years with Malone Coaching : 4-5
 
Random thoughts from Coach Katie:
Neil has an amazing ability to get the work done when it needs to be done and really focus on each workout. A long time ago he told me that he wanted to focus on his training when he was training and focus on his work when he was at work and focus on family when with family. While this seems like a very simple statement it is one that has stuck with me for years and one which I have watched him continue to practice.

Fun Facts about Neil :  For dessert he likes biscuits covered in natural honey.
 
Profession:  Printing/Packaging

Originally from:  Greenville, SC

Currently lives:  Greer, 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
 (Overview)

 

Nov 7th - IM Florida

 

Nov 14th - Group Get-together! Mark your calendars...this will probably include some beer drinking...in case you need to start training for that.

 

Feb 20th 2016 - Winter Challenge (Run/Paddle/Bike) - there will be some group training times for this but not as many as in the past. Dates to be announced next month.

 

April 9th 2016 - Assault on the Carolinas - REGISTER NOW or it will close out and you will miss out on this great ride!

 

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
QUICK & EASY RECIPE of the week: Take zucchini cut it in half and lay it in a casserole dish. Sprinkle with some olive oil, seasoning salt, breadcrumbs and cheese - bake on 350 for 30 min and you have an great easy healthy snack or side for dinner!
CONGRATS to B2B Finishers!

Karen finishes her first IM distance Aquabike in fine form! 



Rachel takes 4th Masters even after a fall at mile 19 on the bike resulted in a broken collarbone. Talk about true grit!

Chris was at B2B last year supporting Becky in the Half and this year she was there supporting him in the full. He fought a good fight and got the job done!

  
Bob was always full of surprise PR's in training so it was no surprise to me when he finished his race smiling. 


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

Robbie Keels
$250 Cycle Ops trainer 
Cannondale Six13  $1000
He is 5'11 he thinks the frame is a 56 or 57 or a Large frame size
Located in Duncan
Contact Robbie Keels - 864-529-1877
Giant XL Yukon 
Hard Tail
New Cane Creek Thudbuster seat post
Garage kept and in very good condition
Located in Columbus, NC
Asking $280 OBO
Contact Chad Fisher 828-817-5288
 

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