NOTE FROM THE COACH
What Ironman Chattanooga Camp was really like...
I just wanted to give everyone a quick recap of our Ironman training weekend in Chattanooga. It started off with a impromptu dinner at Mellow Mushroom thanks to Clay for securing a table for the group and then K.C., whom I met years ago at B2B, surprised the group by generously buying dinner & beer! What a way to start off camp!
Saturday morning we met at 7 and were rolling out by 10 after for a long day. This year it was drizzling again but after all the hot training days the cooler temps were welcome. Steph got the first flat of the day early on and the second flat later in the day along with the most tangled chain I have ever encountered, but I was determined to keep her and Justine going till the end. In no time she was back out on the course. Thankfully Jeff Justice was also out in his truck looking out for the athletes out ahead in our group. We managed to make sure everyone was taken care of, but I could not have done it without him. Justine & Steph did get a little extra credit by adding a few miles onto the course when they missed a turn, but since this is Ironman training that is just a bonus...although I am not sure they thought that when their odometers rolled over to 120+!
Reports from the rest of group Doug was out front working his pace. He picked up quite the wheel sucker for the first 10-15 miles but then dropped him (not a part of our group)...Elisha, Barbara and K.C. rode together and pushed each other well and then Brad hung with the rest of the group some of whom might have hung on his wheel a little bit. John Davidson used his "downhill muscle" to pass everyone on the last long descent and everyone stayed close together for the last 10-15 miles just getting the work done.
For those of you thinking about racing an Ironman in the future there is no better training to put your mind at ease than to actually SEE the course with your own eyes. Forget all the Facebook posts about the hills, get out there and feel it so you know what you are up against. We were fortunate to have a group of athletes all with a very high level of fitness who were able to ride together and work together on the bike course. Even though many did not really think they would want the Jimmy John's sandwich out on the course I think everyone was VERY happy to see me in the car with real food. Riding the course gave everyone a chance to check out their IM nutrition & hydration which is one of the most critical parts of racing an Ironman.
After everyone had a shower and relaxed we met back in the lobby for drinks and snacks and covered IM bike nutrition questions and concerns before stretching our legs and walking to dinner.
Sunday morning we were out running by 6:45. Most everyone got in a good 2.5 to 3 hour run. We had Jeff, Tim & Lisa Anderson on bikes serving up the water and making sure everyone stayed on course. Everyone broke into smaller compatible groups and settled in to do some real work. By 10am we were all back at the hotel enjoying a little breakfast before hitting the road. Nothing like quality focused time training!
~Coach Katie
Not all of the group but many: K.C., Jenny, Barbara, John, Brad, Katie, (Baby Keene), Carol, Jeff, Justine, Steph, Adam and best photographer ever Kimberley!
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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!
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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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Lake Lure Olympiad 10K, NC 8-14-15
Kim Parenti - 51:29 (Impressive pace considering this was up and down a mountain!
Lake Lure Olympiad Sprint Tri RELAY, NC 8-15-15
Liz Blackwood - was the swimmer!
Lake Lury International, VA 8-15-15
Eric Boggess - 2:55:47
12 Hours of Hilton Head 8-16-15
Dustin Wilder - Event was cancelled.
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Flight of the Dove 100K, Clinton, SC 8-22-15
Steph Hance
Rebecca Whittington
Joanna Eubanks
Waycross Sprint, GA 8-22-15
Bubba Gillis
Greenville Sprint Tri, SC 8-23-15
Will Fowler
Lisa Powell
Mary Biebel
Lee Anne Townes
Kelly Danias
Jess White
Nicole Ramsbey
Becky Arndt
Jenny Davidson - Relay
Brad Fraedrich
Growler Swim Meet 8-22/23-15
Doug Byrne (both days)
Elisha Byrne (Sunday)
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ATHLETE OF THE WEEK
Brad Fraedrich
Goal race for the year
: None
Years with Malone Coaching
: Since 2006
Random thoughts from Coach Katie:
For those of you who don't know Brad is my husband, but also an accomplished triathlete and many time Ironman.
Brad is the first to volunteer to help and the last to get a schedule - if he ever even gets a schedule anymore! His focus in 2015 has been helping to take care of Keene so that I can do work on weekends. Without him I could not do what I do.
Fun Facts about Brad: He was a star soccer player in high school. He is a die hard Packer fan and went to the University of Wisconsin so is pretty dedicated to the Badgers as well.
From Coach Katie:
The years have flown by and every year I witness Brad get a little stronger even years when training isn't 100% focused he can still lay down some fast bike times and has learned to run well off the bike too. I have enjoyed watching Brad
become a strong all-round athlete. These days not only do I depend on him for many things, but it is also nice to have a partner in life who enjoys the same sport and is enthusiastic about sharing his experience with others when the opportunity arises. Ironman Chattanooga camp is just one example of how Brad always steps in to help.
Profession:
Engineer at BMW
Originally from:
Wisconsin Rapids, Wisconsin
Currently lives:
Landrum, 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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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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UPCOMING GROUP WORKOUTS & RACES
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Aug 29th Upstate Splash Open Water Swim (See Below)
Aug 31st 6:30 PM Open Water Swim Lake Lanier
Sept 4th 6PM - Joan Benoit Samuelson Speech (see below)
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
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NEW HATS - from
Headsweats $20 + Tax Just let me know if you need one.
GIVING BACK....
The TT series that was put on by the Spinners and/or the GHS women's team was organized largely by MC team members Jenny & John Davidson. These are 2 people who would have easily been able to say "no" to extra duties this summer after all they are training for their first IM and they just moved. So next time you see them, thank them for the countless time and energy they put into this effort. We are lucky to have folks like them to make events like this possible!
Jenny & John Davidson - THANK YOU!
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Kim Parenti volunteering & sporting her MC gear at the TT
Mary Biebel gets serious at the start of her TT on her new Trek from Emerald City Bikes. Ask her how she
likes the new Di2 (electronic) shifting.
__________________________________________
What an opportunity!
Friday Sept 4th @ 6:00PM at Spartanburg Day School!
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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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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
Xterra Wetsuits
Currently they have sleeveless wetsuits for close to $100!
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 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
---
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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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!
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.
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Want to run in the Apple Festival? Here is a discount code:
MALONE2015, Will save you $6!
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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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