Ironman Training got you down?

NOTE FROM THE COACH

This place you are in right now, this IS Ironman!

Many of you are preparing for your first Ironman this fall, you have been training steady since the beginning of the year in anticipation of this huge life changing event but what you didn't realize is that you are earning your Ironman status right now. By now you have multiple long rides and runs complete. You have hit PR's for miles done in one day, training time for the week and speeds achieved in training. You are tired, you are hungry, you are craving crazy foods, your temper is short, your nerves are shot, there is not enough coffee to make you feel awake in the morning. Your house is a disaster and the laundry just will not quit. Your spouse is really trying to be supportive but right about now they are more ready for you to finish this race than you are. The training really isn't as "fun" as you expected. Long workouts and early mornings feel more like "work" than hobby and you are counting the days till your race is here so you can finally get back to life as you knew it. Let me tell you something, your life will never be the same because doing an Ironman makes you realize that you can power yourself through anything. This place you are in right now, this IS Ironman, this is what it means to be an Ironman. So many people get hung up on just crossing that finish line making you an Ironman, but don't be mistaken it is right here in front of you in the here and now. It is living and breathing in your anticipation of a life changing event. Embrace your emotions, thank your loved ones for putting up with you, eat a little extra and sleep a little more and rest assured when your day gets here you will be ready!

~Coach Katie

Thanks to Kimberley Westbury for the graphics

August 22, 2015

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

This is a great picture of 2 athletes that you don't see out that often,

Rebecca Whittington

and Joanna Eubanks. They are the best of friends

and do almost all of th eir training together in the early morning hours and during any moment they

can find between working and taking care of their families. They work hard in every aspect of life so that they can have that hard to find balance. Emerald City Bikes is owned by Joanna and her husband Sam. When you go in there they know your name and they genuinely wan

t to help you. They even follow up! Not only do they offer amazing customer service and sell Trek, but they give back to community. So if you need a new bike or just some good support it is worth the short trip to Greenwood to see them!

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

Greenville Sprint Tri, SC 8-23-15

Andy Van Evera 1:06:59 - 1^st AG & 11^th OA

Will Fowler 1:09:25 - 2^nd AG & 15^th OA

Jess White 1:15 - 3^rd AG & 4^th OA

Becky Arndt 1:18:31 - 4^th AG & 6^th OA

Abby Russell 1:21:34 - 1^st AG

Lisa Powell 1:22:16 - 3^rd AG

Steve Erwin 1:23:28

Lee Anne Townes - 1:23:34

Kelly Danias 1:29:06

Melinda Lindberg

Mary Biebel 1:35:02 - 3^rd AG

Terry O'Brien 1:36:55 with son

Brody O'Brien 1:40:10

Erica Melton 1:49:18

Jenny Davidson Relay Team (runner in the middle of her 20 mile run!)

Growler Swim Meet 8-22/23-15

Doug Byrne - just a few of his results. He WON his AG Overall!

50 Butterfly - 25:93

100IM - 1:01

100 Free - 54:38

100 Butterfly - 56:09

Elisha Byrne - Just a few of her results

1650 (the mile) - 25:18

100 Free - 1:17

500 Free - 7:20

RACING THIS WEEK

Upstate Splash, Lake Jocassee, SC 8-29-15

Nicole Ramsbey

Steph Hance

Steve Erwin

Karen Bailey

Jim Wheeler

Chicago Olympic Distance Triathlon, IL 8-30-15

Heidi Ewing

70.3 WORLD CHAMPIONSHIPS, Zell am Zee, Austria 8-30-13

Rachel Crunk

Elisha Byrne

ATHLETE OF THE WEEK

Doug Byrne

Goal race for the year : Ironman Chattanooga

Years with Malone Coaching : First year

Random thoughts from Coach Katie:

If you notice a theme here it is that I have enormous respect for athletes that can get into their training and really dig deep, just get focused and do the work. While Doug comes from a very strong swimming background he is an amazing all-round athlete and has tackled his runs like a runner, not shying away from hard or challenging workouts. It has been fun to see the steady improvement over the last few months. This guy can follow a plan and communicates well both of which I really appreciate.

Fun Facts about Doug: He has tried 1073 random beers in the last 18th months...Ironman training has taken its toll on the beer sampling but he hopes to get back to it after his big race.

Profession: Mechanical Engineer

Originally from: Aiken, SC

Currently lives: Columbia, 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

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MY ATHLETE LIVE

Want to rent a tracker for your Ironman? That way your friends and family know exactly when and where to find you. You don't have to rely on the Ironman tracker that is usually about 30-45 min delayed!

Cost is about $75. You MUST ORDER this well in advance!

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Clinical Psychologist accepting new patients...

Athletes struggling with adjustment, emotions, distorted thinking, behavior, or relationships.

www.hammondhelps.com

864-609-4188

Highland Business Park, near Breakaway Honda, accessible from Laurens at Woodruff and Haywood at Halton. GREENVILLE

UPCOMING GROUP WORKOUTS & RACES

(2 week overview)

Aug 31st 6:30 PM Open Water Swim Lake Lanier

*Group Track workouts are cancelled going forward due to lack of interest.

Sept 4th - Small group plans to ride Augusta 70.3 course please let me know if you would like to join them and I will put you in touch.

Sept 4th 6PM - Joan Benoit Samuelson Speech (see below)

Sept 5th - Apple Festival 8K (see below for discount)

Sept 12th - Tour de Paws (28, 48, or 62 miler)

Sept IM LOUSIVILLE CAMP IS CANCELLED!

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.

*It also seems that on Wednesdays there is an open water swim group at Lake Hartwell. Check the Greenville Area Triathlon Training Facebook Page for more open water swimming opportunities.

*If you have a group ride or would like to get a group ride together please let me know so that I can list it here.

Website Calendar for complete listing

GREENVILLE SPRINT WINNERS

Mary takes 3rd in a tough AG!

Andy Van Evera (1st) just keeps getting faster! He wins his AG and finishes 11th OA. Will Fowler used his stellar combination bike/run to put himself on the podium (2nd) in his AG.

UPSATE SPLASH at Lake Jocassee today (8-29-15)

Steph, Steve, Nicole and Jim Wheeler (Karen will be in next week's pictures!)

NEW HATS - from Headsweats $20 + Tax. Just let me know if you need one.

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What an opportunity!

Friday Sept 4th @ 6:00PM at Spartanburg Day School!

FOR SALE

SMALL FRAME Specialized Transition for Sale

Entry level tri bike - ridden maybe 15 times, that he bought for his son. This bike would fit a woman in the 5'2" and under range or child.

All Shimano and Easton Components, 700 wheels (standard) - 3 years old $600

Located in Greenville area

Please contact John directly at 864-630-3014 or soupbone1993@yahoo.com

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Speedfill with computer mount used once with water. $50 contact coach Katie@malonecoaching.net

NUTRITION

DISCOUNT CODE: malonecoaching

SWIM

Xterra Wetsuits

Currently they have sleeveless wetsuits for close to $100!

MALONE COACHING DISCOUNT CODE:

CO-MALONE

BIKE

RUNNING DEPARTMENT

ACHE AROUND THE LAKE 8K - 9-19-15,

Lake Lanier, Tryon, NC 8AM

This is a race that I organize so if you have time I would really appreciate it if you could run. Bring your friends and your family and come enjoy one of the most beautiful running courses in the area. This year you don't have to wait for awards - you will be handed a pair of socks at the finish and then take off without delay!

* Oh and we are going to have a great photographer out there taking pictures for our website...so you never know, you might be famous after this one!