NOTE FROM THE COACH
Beat the heat
In case you haven't noticed it is hot outside. For many of you your getting to the point of being fairly well acclimated to the hot temperatures but this doesn't mean that you are immune to the effect of working on in the sweltering heat. When you try to do workouts in the middle of the day when it is this hot you really are not doing your body any favors. Your workout will be of a lesser quality and it will take you longer to recover from the effort to begin with. During this time of the year the TIMING of your workouts is a huge factor. It is worth getting up really early or waiting later in the evening in order to save your body some of the stress. Other options for those of you who must workout in the middle of the day; hit the trails and stay in the shade, carry water not just to drink but also to dump over your head or even consider hitting the treadmill. Hydration plays a big roll in how well you recover from these workouts as well. Hydrate with sports drinks and electrolyte replacement type drinks instead of guzzling water. Now here is a big secret; when you are really hot in the middle of your bike ride or run avoid ice cold water and drink room temperature water, this will help to keep you from feeling nauseous!
We only have a few more weeks of the brutal heat to get through so please be smart and if you have to skip a brick run because it is 100+ degrees on the pavement that is ok. I promise I will always praise common sense over just slogging through another workout.
Be smart & stay cool!
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July 16, 2015 - In This Issue:
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See items below FOR SALE - Great deal on this little hydration system!
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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| Tom Hoskins YMCA Sprint Tri, Columbia, SC 7-25-15 Lisa Powell - 1:12:58 - 3rd OA! Charleston Sprint Tri, James Island, SC 7-26-15 Cal Sinkler 1:11:38 4th OA! Jannette Finch 1:21:21 - Top 20 finish! |
| Lake Eire Duathlon, PA 8-2-15 Kim Parenti |
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ATHLETE OF THE WEEK
Carol Brunson
Goals: Ironman Louisville...Kona would be a nice bonus :o)
Years with Malone Coaching: 2
Random Thoughts: (from Coach Katie) Carol is one tough competitor, I have many memories of her passing me in the finishing yards of 5K races years ago. The toughness she had then coupled with the experience she has now is making her a player in the SC Series, not to mention giving her the tactical racing experience she needs to not just complete her next IM, but really race it. I am really honored to get to help Carol through her IM journey.
Profession: Works at BMW but doesn't build cars!
Originally From: Spartanburg, SC or close to it!
Currently lives: Spartanburg, SC
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UPCOMING GROUP WORKOUTS & RACES
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Aug 1st Splash-N-Dash for Kids (see below)
Aug 3rd 6:30 PM Group Open Water Swim
Aug 4th 5:30 AM Group run from Caine Halter YMCA - not doing track work this week.
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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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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FOOD FOR THOUGHT THIS WEEK
Borrowed from Tim Brownson
Standards are not goals. I always encourage clients to set big goals, but stay as unattached to the outcome as possible. In other words,
enjoy the process or journey as much as the outcome and/or reward.
But a standard is totally different to a goal.
A standard is the benchmark, an absolutely minimum requirement you implement for yourself. If you set yourself ridiculously high standards you are bound to miss them over and over again and that will chip away at your self-esteem and belief in yourself.
Aiming high and being the best person you can be, is not the same as thinking you have to be better than everybody else. There are 7 billion people on this earth, what makes you think you should be better than everybody else?
A much better approach is to set yourself one standard, and that is to do your best. Your best isn't fixed either, it will depend on many things,
some of which are within your control, many of which are not.
If you're feeling unwell, hungover or just in a bad mood, then your best will fall short of when you are pumped for life and firing on all cylinders. But that's ok, because amazingly enough it's the same for everybody.
You may now be thinking that if you set a standard of doing your best and then feel like you haven't done your best you can start beating yourself up again, right?
Wrong!
By doing that you are continuing to move away from doing your best. Nobody is doing their best when they're telling themselves what a complete assclown they are.
Setting yourself crazy high standards wont ever work in making you a better, happier and more content person, so lower them a tad please and feel the weight lift off your shoulders.
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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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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 3
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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