NOTE FROM THE COACH
Working with a Coach!

Last week I made a HUGE decision which has already had an impact on my thinking. I started working with Kristin Meyer who is a Life Coach. Since I am a coach I normally feel like I have a good tool box of skills to use to make things happen in my life. The reality of it is that over the last few years I have taken on more responsibilities in life, having a baby is just the obvious one, there are many other things behind the scenes. The dedication I used to have for my own racing and training has fallen by the wayside in an effort to work with more athletes and help them achieve goals. By nature I am a giver and I love nothing more than to see athletes I have worked with succeed but what I have realized is that I can't continue on the path I am on. I have to make some hard decisions and changes over the next few months. I don't like change and I have resisted it for years so now with the help of someone to hold me accountable to my personal goals I feel like I can make progress. These goals are not like the usual goals of hitting "x" time in a race but much further reaching because they will affect my family and many of my athletes. So watch for what is to come in the next few months. I feel more confident than ever that I can achieve a new level of personal balance because I am dedicated to it and I have the support I need with Kristin by my side asking all the right questions. Sometimes even the coach needs a coach! 

  ~Coach Katie


August 14, 2015
 




Support our sponsors!
 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
Race to the Tapps 4+ miler, South Slope, NC 8-8-15
James Ewing - 39:17
 
Tri the Parks International Tri, Elberton, GA 8-8-15
Jess White - 2:35:49 - 2nd AG (LAST YEAR was 2:49! HUGE PR)
 
Lake Logan Half IM, NC 8-8-15
Adam Fisher 5:17
Michael Vaccaro 5:20
John Davidson 5:26
Kimberley Westbury 5:37
Nicole Ramsbey 5:39 2nd AG
Ben Atkins 5:42
Becky Arndt 5:56
Lisa Powell 5:57
Jenny Davidson 6:10
Steph Hance 6:32
Kelly Danias 6:41
Lisa Blackwood 6:52 PR by 30 min!!!
 
 
Gator Fest Swim (3 miler) GA 8-8-15
Will Fowler 1:22
Brandon Abbott  1:22
(Yes, they drafted as instructed!)
 
Beach Bum Triathlon, Hilton Head, SC 8-8-15
Dustin Wilder 51:13
 
Lake Logan International, NC 8-9-15
Neil Waldrop 2:19:23 - 2nd AG
Steve Erwin 2:44:29
Kim Parenti 2:53:54
 
Lake Logan Sprint, NC 8-9-15
Paul Zimmerman 1:24:58 TOP 20 finish & 3rd AG!
Mary Biebel 1:43:04 2nd AG
 
Dublin 70.3 (Ireland) 8-9-15
Cal Sinkler 6:15:07
Jannette Finch 7:08:54

RACING THIS WEEK
Lake Lure Olympiad 10K, NC 8-14-15
Kim Parenti
 
Lake Lure Olympiad Sprint Tri RELAY, NC 8-15-15
Liz Blackwood
 
Lake Lury International, VA 8-15-15
Eric Boggess
 
12 Hours of Hilton Head 8-16-15
Dustin Wilder
 
Flight of the Dove 100K, Clinton, SC 8-22-15
Steph Hance
Paul Zimmerman
Rebecca Whittington
Joanna Eubanks
 
Waycross Sprint, GA 8-22-15
Bubba Gillis
 
Greenville Sprint Tri, SC 8-23-15
Will Fowler
Lisa Powell
Kelly Danias
Jess White
Nicole Ramsbey
Becky Arndt
Jenny Davidson - Relay
 
Growler Swim Meet 8-22/23-15
Doug Byrne

ATHLETE OF THE WEEK

Jess White


Goal race for the year : Augusta 70.3

  Years with Malone Coaching : 2nd Year
 
Random thoughts from Coach Katie:
Jess just PR'd in an Olympic distance race. She was 14 MINUTES faster this year than last. As a mother and full time professional her dedication to her training is amazing! Her focus on technique has taken her from a beginner swimmer to a fast swimmer in just a little over a year. 

Fun Fact about Jess: She loves goats and has a pet goat! She worked on a goat farm when she was in school at Clemson.
 
From Coach Katie: Jess and her husband Jock came to me last year for swimming lessons but after working with them for a few months and seeing their enjoyment and talent they signed up to learn more about cycling and running.  They have been training hard ever since.

 
Profession: Veterinarian - loves doing surgery!

 
Originally from: SC

 
Currently live: Easley, SC










Too many people overvalue what they are not and undervalue what they are.

- Malcolm S. Forbes -




UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)

Aug 14-16 Chattanooga Ironman Camp

 

Aug 14-16 Lake Lure Olympiad weekend 

 

Aug 17th 6:30 PM Group Open Water Swim

 

Aug 18th 5:30 AM Group Track Workout  - 

Caine Halter YMCA

 

Aug 20th 6:00 PM Greenville Spinners TT

 

Aug 29th Upstate Splash Open Water Swim (See Below)

 

Aug 23rd Greenville Sprint Triathlon

 

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
JUST A FEW MORE WINNERS!
Jannette & Cal at the 
Dublin 70.3 



Jannette & Cal run into long time team member Audrey who lives in Ireland now. 
This is why you wear your gear!

Mary & Paul take home hardware at the 
Lake Logan Sprint

_______________________________________

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


______________________________________________

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

______________________________________________

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  

***********************************************************************************************************
 
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

**************************************************************

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



******************************************************
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

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

*************************************************************************************************************
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!


 

Address:
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
---
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.

 
BIKE
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.


 

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.



_______________________________________________________________________________________________________

Want to run in the Apple Festival? Here is a discount code:  MALONE2015, Will save you $6!



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