NOTE FROM THE COACH
Adapt & Adjust
The last few weeks I haven't had many true "notes from the coach" in here, not because I don't have anything to write about but because I didn't have the time to really put thought into what to write. Seeing this note as my platform to connect with you I need to write with meaning but I find that hard to do when I am juggling work, life, training, and emotions. While I realize I do have a dream job it still requires dedication and discipline. I often under estimate how long it is really going to take me to complete tasks and then get backed up. Sound familiar to any of you? So my reasoning then for skipping a workout is because I am behind in the office, but I am always behind in the office! I always want to wait until everything is just right and all tasks are completed before I walk out the door for a workout and it is exactly this kind of thinking that is making a mess of my fitness. That "perfect" time never comes! You have to MAKE the time to do the workouts and recommit. Training needs to be re-evaluated, adjusted, race goals changed. Adapt and adjust. Change is hard and I don't like it any better than anyone else. I recognize that sometimes even I develop poor thinking patterns and life habits that need to be adjusted in order to allow me to be successful as a mother, a coach, a friend and last but not least an athlete. So this week I ask you to take an honest look at where you are in your training and life balance and see what day to day improvements you can make to be a slightly better version of the athlete you are today.
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April 29, 2015 - In This Issue:
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Support our sponsors!
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| Nashville Country Music Marathon 4-25-15 Phil Zitello 4:30 Cohutta 100 mile MTB race 4-25-15 Troy Harman - Under 12 hours! Heart & Sole 5-miler Columbia, SC 4-25-15 Kelly Danias - 42:43 PR! Run for Adela, Sullivan's Island, SC 4-25-15 Cal Sinkler (not racing as instructed) 25:37 very nice! Westfields Sprint Tri, VA 4-26-15 Mark Walter 1:04 - 1st AG Eric Boggess 1:06 St. Anthony's Olympic Tri, FL 4-26-15 Bubba Gillis - 2:33
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| Swamp Rabbit 5K, Greenville, SC 5-1-15 Kim Parenti Richard Dacey Orangeburg Rose Festival, SC 12K AND 5K 5-2-15 Leslie Chaplin Canyons 100K, CA, Western States Trail 5-2-15 Chris Cresente 12 hours of Tsali Mountain Bike Race, NC Troy Harman
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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]
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This is just one small way we can give back to the sport we love!
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Mark Walter starts of his year on top!
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Bubba visits the "Pain Cave"
at St. Anthony's
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UPCOMING GROUP WORKOUTS & RACES
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May 30th 6:00 PuroClean Women's Triathlon Launch Party @ PuroClean
May 2nd 8:00 AM FreeHub Group Ride
May 4th 6:30 PMOPEN WATER SWIM
May 6th- 6:00 PM FreeHub Women's beginner Group Ride
May 9th 8:00 AMClemson Sprint Triathlon
May 9th 8:00 AM FreeHub Group Ride
May 13th 6:00 PM FreeHub Women's beginner Group Ride
May 17th Chattanooga 70.3
Website Calendar for complete listing
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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
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Looking forward to being the speaker at the PuroClean You Go Girl Triathlon Kick-off party on Thursday the 30th!
Time to get some ladies excited about triathlon!
For those of you who have always thought about doing a triathlon - this is a GREAT event for your first, or a nice one to do with your daughters...this is all about lifting women up!
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CAINE HALTER YMCA TRIATHLON MAY 30th 2015
If Y members sign up by
May 1st and use the code
YMCA15, the fee is $10 off and only $49.
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| Paul Zimmerman 
Goals - To qualify for Boston Marathon and do the Chattanooga 70.3 this May. Years with Malone Coaching- New this year! Random - I've always been active via tennis, cycling but added serious running in the summer of 2012. My first race was the Tryon Half Marathon. Started working with Malone Coach in July of 2014 and the difference has been beyond noticeable. Looking forward to continuing the journey. Profession - I'm a Rosarian. I work in the field of Garden Roses in many different areas. I'm the US licensing agent for several overseas rose breeders. I consult public and private gardens including Biltmore Estate where I'm also director of their International Rose Trials. I'm a writer including articles, the Fine Gardening Rose Blog on their website and my book Everyday Roses was published by Taunton Press. Lastly I'm also working with several companies creating original rose plant product lines. Originally grew up in Miami, Florida.
Currently living in Campobello, SC
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OPEN WATER SWIM SCHEDULE:
May 4 (Paddlers - Katie, Stacy, Melanie)
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!
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
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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.
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XTERRA DISCOUNT CODE: CO-MALONE
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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.
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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!
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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.
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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.
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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)
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Chicken with Quinoa and Veggies
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| Rated: |
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Submitted By: kmo1070
Photo By: Pam Ziegler Lutz
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Prep Time: 30 Minutes
Cook Time: 25 Minutes
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Ready In: 55 Minutes
Servings: 4
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"Chicken breast meat, zucchini, tomato, fresh basil, and feta cheese make a delicious main dish when served over hot quinoa that's been simmered in chicken broth."
Ingredients:
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1 cup rinsed quinoa
2 cups chicken broth
2 tablespoons extra-virgin olive oil
2 garlic scapes, chopped
1 small onion, chopped
2 skinless, boneless chicken breast
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halves - cut into strips
2 tablespoons extra-virgin olive oil
1 zucchini, diced
1 tomato, diced
4 ounces crumbled feta cheese
8 fresh basil leaves
1 tablespoon lime juice
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Directions:
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Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes. |
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Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa. |
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Nutrition
Information
Servings Per Recipe: 4
Calories: 453
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Amount Per Serving
- Total Fat: 23.8g
- Cholesterol: 61mg
- Sodium: 841mg
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Amount Per Serving
- Total Carbs: 35.3g
- Dietary Fiber: 4.8g
- Protein: 23.8g
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| ALL RIGHTS RESERVED ? 2015 Allrecipes.com |
Printed from Allrecipes.com 4/29/2015 |
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