NOTE FROM THE COACH



This is something I came across on Facebook that spoke to me and it should speak to all of you. The comments on Facebook ranged from how one should never call a woman to a race horse to how great this comparison was. Having grown up around horses it made me remember many lessons my horses taught me. The main lesson was they let me believe that I was in control but with a quick lowering of the head and a powerful buck I was quickly reminded (from the ground) that my form was off that day. I often joke that I was forced into running cross country by a pony that would dump me on the trails and run home. Yes, I got dumped more than I care to remember but it was part of the game. Could I go for a ride and make it home without landing on the ground? This is where one sport bleeds into another. So many of us want to be great at the sport of triathlon, but you have to take your falls and have your less than perfect days to appreciate when you do have that perfect ride. The good news is that your bike doesn't have that free will to dump you (even if sometimes it feels like it does). With every ride you learn something. You see new sights, you meet new people and your life is enhanced when you open your heart and mind to the possibilities. Where you are going as an athlete is up to you and your vision of the finish line. As a coach it is my job to figure out what you have to do in between.

Do the work, achieve the goal.

~Coach Katie
March 27, 2015 - In This Issue:


Support our sponsors!
LATEST RESULTS

St. Patty's Day 5K, Asheville, NC 3-18-15

Heidi Ewing 26:48

James Ewing 20:49 PR by 30 seconds!

 

Pine Street School 5K, Spartanburg 3-21-15

Terry O'Brien 25:04

 

Atlanta Marathon 3-22-15

Brian Norton - 3:44 Big PR! 167th out of 1280 runners overall
RACING THIS WEEK

Cooper River Bridge 10K, Charleston, SC 3-28-15

Mary Biebel

Leslie Chaplin

Steve Erwin

Lisa Powell 

Bob Boyle with daughter Sandi
ATHLETE OF THE WEEK
Bubba Gillis



Goal race for the year: Challenge Atlantic City 1.5 to 2 hours faster than last year

 

Years with Malone Coaching: 2

 

Random thoughts: l have been told my whole life what l cannot do. I always respond with "watch me." Especially after knee surgery number 3. Also overcame not knowing how to swim, panic attack in pool at Paris Island and shoulder surgery. And getting hit by car while running 20 years ago.

 

Profession: Packing and shipping furniture

 

Originally from: Waycross, Ga.

 

Currently live: Hilton Head Island, SC

 

 
Miscellaneous FUN this week!
The following is just ONE of the 95 "RULES" found here:

http://www.velominati.com/the-rules/

And It's AWESOME!


Rule #13
If you draw race number 13, turn it upside down.

Paradoxically, the same mind that holds such control over the body is also woefully fragile and prone to superstitious thought. It fills easily with doubt and is distracted by ancillary details. This is why the tape must always be perfect, the machine silent, the kit spotless. And, if you draw the unlucky Number 13, turn it upside down to counter-act its negative energy.

UPCOMING GROUP WORKOUTS & RACES
Where we will be (2 week overview)

March 26th 5:00 AM Swim Workout (MTY)

March 28th 9:00am-12pm Beardon-Josey Cycling Team clinic (Great Escape - Spartanburg)

March 29th 8:00 AM GROUP RUN- Leave from Starbucks Downtown Greenville (550 S. Main St.) NEW MEETING LOCATION!

March 31 5:30 AM Group TRACK Run- Caine Halter YMCA

April 1st 6pm FreeHub WOMEN ONLY Group Ride- Contact FreeHub

April 2nd 5:00 AM Swim Workout (MTY)

April 4th 8:00 AM Group FreeHub Ride

April 8th 6pm FreeHub WOMEN ONLY Group Ride- Contact FreeHub

April 11th 8am FreeHub Group Ride

April 11th 9am Assault on the Carolinas 100K & 60K (Brevard, NC)
 
April 11t h 8am Anderson YMCA YOUTH Triathlon

April 12th 7am Anderson YMCA ADULT Triathlon 

 
  Website Calendar for complete listing
NEWS THIS WEEK


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!
Important Announcement:

SWIM

BIKE


2015 Swamp Rabbit Cyclebration
Help us raise money for the Swamp Rabbit Trail System by joining us for the 3rd Annual Swamp Rabbit Cyclebration on March 28 & 29, 2015. This year's events truly have something for everyone. This is a great way to show your support and contribute to the development of our trails and greenway systems. Pre-register now for special benefits  http://go-greenevents.com/Cyclebration 
 
Saturday, March 28 at Gateway Park in Travelers Rest, SC
8am 70 Mile Road Ride with free lunch and t-shirt if you pre-register
9am 40 Mile Road Ride with free lunch and t-shirt if you pre-register
10am 10 Mile Family Fun Ride on GHS Swamp Rabbit Trail with free lunch and t-shirt if you pre-register
*Kids 12 and under ride free in these events
 
1pm Short Track MTB Race Juniors
2pm Short Track MTB Race Beginners, Sports & Experts
 
6pm Freak Bike Ride on GHS Swamp Rabbit Trail from Gateway Park to Downtown Greenville and Back (This one's free to everybody, so come join the fun.) Any and all bikes welcome. Register now at  http://go-greenevents.com/Cyclebration 
 
Sunday, March 29, 2015 at Pleasant Ridge County Park
10am 3 Hours of Pleasure Mountain Bike Race on the newly developed JFA Trail
 
All proceeds from the weekend's events go to benefit Greenville greenways and trail systems. Please help us raise funds and build more trails by participating in this great weekend of cycling fun.
 
 


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.



SAVE THE DATE!
Saturday, July 4th 2015

FAB 4th Newsletter is here! Registration is OPEN!


RUNNING DEPARTMENT 


The Race for the Fallen 5K GLOW RUN is a night time family-fun race for participants of all ages & speeds!

 

The Police Benevolent Foundation's Race for the Fallen (R4TF) race series was created to honor the hardworking and dedicated members of our law enforcement community who risk their lives to protect our cities. These officers are men and women who have taken an oath to "protect and serve" the local citizens and their communities. The R4TF 5K GLOW RUN event recognizes the contributions and sacrifices made by not only the officers, but also their families.

 

Event Start: The Race for the Fallen will begin at 8:00 PM (or after sunset). The starting point will be the Polk County Courthouse. Follow the signs posted on race day.

Check-in and late registration will begin at 6:00 PM the day of the race. 


REGISTER ONLINE HERE!


Save the Date!

Ache Around the Lake 8K & The Ouch 2-miler
Landrum SC/Tryon NC (2 state run)
September 19th 2015
8 AM Start
Early registration $25 per person
$20 for a group/family of 3 registering together



We are expecting the race to be bigger than ever... in the past we have had runners from 10 states to visit our wonderful town. Please consider sponsoring our race - check out our website for more details. Thank you for your support!


COUPONS    
   


 
  Remember to use the code CO-MALONE to get your HUGE discount!

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

 

"MUD"-dy Peanut Butter Smoothie 

"MUD"-dy Peanut Butter Smoothie, provided by Roger Thrall

 

Ingredients:
* 3 scoops of MUD
* 8 oz. vanilla almond milk
* 1 Tbsp. peanut butter
* Ice cubes

 

Directions: Combine ingredients in blender. Blend.

 

 

  • Nutrition Facts:
    1 Serving

    Amount Per Serving

    Calories 516

    Total Fat 15 g

    Saturated Fat 4.7 g

    Polyunsaturated Fat 2.2 g

    Monounsaturated Fat 3.9 g

    Cholesterol 0.0 mg

    Sodium 255 mg

    Potassium 287 mg

    Total Carbohydrate 62 g

    Dietary Fiber 5.0 g

    Sugars 27.0 g

    Protein 38 g


This entry was posted in INFINIT Blog, Recipies on January 27, 2014 by Michael Folan.
FOR SALE

GARMIN: 

CONTACT Peter directly:

[email protected]

 

Garmin 910XT (w/ premium HRM)
$275
purchased Jun 2013


______________________________________________________________________________

2011 Trek Lexa SL
$800
Size 54
Located in Easley
Contact Kim McKinney
864-915-4889



Katie Malone  
864-415-5804