NOTE FROM THE COACH
Lake Logan + 4 miles on the bike!
Many of you are heading to Lake Logan for a repeat race from last year. In case you
haven't heard the race is now a full 56 miles instead of 51-52 that is measured last year. What this means is you will say goodbye to that PR from the short course last year. What this means is you mentally have to prepare yourself for a longer TIME on the bike, this doesn't mean anything about your fitness, it is simply because THE COURSE IS LONGER, no matter how many times I say it or write it here I am concerned about this going to your head. The Half IM course is anything but flat and fast like the International race the next day. The half course has lots of rollers, some flat sections to allow you to recover and one wicked little climb towards the end. It is a fun course, but not a blistering fast course. So instead of looking at your time, focus more on your AVG SPEED - are you able to maintain close to what you did last year? Then you are in good shape. The finish time will not reveal anything about your fitness, you have to just pretend this is an entirely new course. Hopefully, next year they will keep the course the same so you will actually be able to compare one year to the next.
Aside from the longer distance, don't forget your wetsuits and your jackets since it can be chilly up there in the mountains. After the hot summer we have been having it will be a welcome change and certainly lead to strong performances. The beauty of the race venue will make you feel like you are on vacation in the Adirondacks but yet you are only a short drive away.
I look forward to seeing you all out there racing strong!
~Coach Katie
"That by the grace of God you were healthy enough to toe the line is worth celebrating. Focus on that and let the minutes, seconds and milliseconds of disappointment go."
A.C. Shilton
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Support our sponsors!
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 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!
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| Charleston Sprint Tri, James Island, SC 7-26-15 Rachel Crunk 1:06:46 - 2nd OA (sorry for not listing last week) Lake Eire Duathlon, PA 8-2-15 Kim Parenti - 1:31 - 1st AG & 5th OA Culpeper Sprint, VA 8-2-15 Joe Demarest - 1:35:47 - 2nd AG |
| Race to the Tapps 4 miler, South Slope, NC 8-8-15 James Ewing Tri the Parks International Tri, Elberton, GA 8-8-15 Jess White USA National Championships International Tri, WI 8-8-15 Phil North Lake Logan Half IM, NC 8-8-15 Adam Fisher Becky Arndt Ben Atkins Brad Fraedrich Jenny Davidson John Davidson Justine Waldrop Kelly Danias Lisa Powell Liz Blackwood Michael Vaccaro Nicole Ramsbey Steph Hance Kimberley Westbury Gator Fest Swim (3 miler) GA 8-8-15 Will Fowler Brandon Abbott Lake Logan International, NC 8-9-15 Karri Isaac Neil Waldrop Kim Parenti Steve Erwin Lake Logan Sprint, NC 8-9-15 Mary Biebel Paul Zimmerman Dublin 70.3 (Ireland) 8-9-15 Cal Sinkler Jannette Finch |
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ATHLETE OF THE WEEK
Stephanie Hance
Goal race for the year: Ironman Chattanooga (First time Ironman!)
Years with Malone Coaching: 1st year!
Random thoughts: I've been swimming competitively since I was 9 years old! I swam all the way through college (at a D3 school) and my best event was the 200 backstroke.
From Coach Katie: Steph knows how to work, she doesn't complain, she just works hard. I have tremendous respect for her work ethic and dedication to her training.
Profession: Quality Engineer for Michelin. I've done a handful of jobs in my 5 years at Michelin, but I currently work in the Raw Material Supplier Relations group
Originally from: Noblesville, IN
Currently live: Greenville, SC
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UPCOMING GROUP WORKOUTS & RACES
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Aug 8-9 Lake Logan Events
Aug 8 Splash N Dash Laurens Family YMCA
Aug 14-16 Chattanooga Ironman Camp
Aug 17th 6:30 PM Group Open Water Swim
Aug 20th 6:00 PM Greenville Spinners TT
*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
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JUST A FEW MORE WINNERS!
Kim Parenti takes on Duathlon and finds that running/riding fast for Girl Scout cookies is worth it!
Joe Demarest lands on the podium in a sprint triathlon in the middle of his training for IM AZ. He will be doing IM AZ with his brothers Tom & John in November.
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My Race Picks for the Fall:
Yes, these are all races that Malone Coaching sponsors. Some of them I even help organize so there is much more than just money going into these events. To make them successful...I need YOU and your friends to race. Isn't that easy?
*Discount code below Running for the Tryon Half!
Click on the links above and register!
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FOR SALE
PRICE DROP!
Another set of used wheels for sale. These are custom built 2009 Cafe Racer tubular race wheels 10 speed with a new 12/25 cassette included. Even though there is just a picture of the front wheel below - this is for a front and rear wheel as can be seen on the other picture of them on the bike. Asking $600, located in Greenville but can box them up and send them to you anywhere! Contact Nicole Ramsbey - nrluvs2dogs@yahoo.com or (864) 363-7647
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Trek Fuel EX - If you have always wanted to try mountain biking here is your chance at a full suspension bike that allows you to lockout front and rear suspension if you are on a dirt road or are looking for more speed. Very
versatile
bike. Single owner. Bike has been in the garage more than on the trails. Located in Landrum, SC - Asking $875. Bike has always been professionally serviced. Size XL - will fit someone 6ft or taller. Contact Coach Katie @ 864-415-5804 or katie@malonecoaching.net
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PRICE DROP $1950!
2009 Specialized Transition Pro...54cm Like New Condition...$2400 (
BicycleBlueBook.com
Value). MSRP New $5500 Mavic Cosmic Carbone wheels w new Continental Tires...SRAM Red/Force 20-speed drivetrain/components. Specialized Pro carbon crankset.
Contact Kyle Cassas at kcassas@hotmail.com
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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
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Speedfill with computer mount used once with water. $50 contact coach Katie@malonecoaching.net
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DISCOUNT CODE: malonecoaching
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SWIM
MALONE COACHING DISCOUNT CODE:
CO-MALONE
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Upstate Splash
When:
Saturday August 29, 2015
Where: Lake Jocassee Salem, South Carolina
Lake Jocassee is a 7,500-acre, 300-foot deep reservoir located in northwest South Carolina created by the state in partnership with Duke Power in 1973. The lake is commonly known for the clean and cold Appalachian mountain rivers that feed the lake to keep its waters cool and clear year-round. The Jocassee Dam, which forms the lake, is 385 feet high and 1,750 feet long. The lake is home to Devils Fork State Park.
Course: 1.2 mile and 2.4 mile options
The event will start at Devils Fork State Park. The course will be an out and back course for both the 1.2 and 2.4 mile swim. Buoys will mark the course and kayaks and boats will be on the course.
Time:
9:00 am event start
Registration Cost:
$50.00
Early registration until August 1, 2015:
$40.00
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MALONE COACHING COACHED OPEN WATER SWIMS
OPEN WATER SWIM SCHEDULE:
Aug 17
Aug 31
Sept 14
Sept 28
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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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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Tom Hoskins Memorial Sprint Triathlon-
July 30th at 7:30 AM - Irmo, SC
Please feel free to share with your athletes:
I wanted to share a discount code for your athletes to the tri I put on each year at the YMCA in Columbia. It''s the Tom Hoskins Memorial Tri. The code is mc2015 and will take $10 off any entry (du, tri, relay). The registration link for the event is below. See you at the races!
https://runsignup.com/Race/SC/Irmo/TomHoskinsTri
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THE TRYON HALF MARATHON IS COMING!
MARK YOUR CALENDAR FOR 11/14/15
The Tryon Running Club is making
DISCOUNT CODE available to MC Athletes:
"TRC" will be the promo for a $5 discount.
Register online here: https://eventsignup.org/event-registration/
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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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