NOTE FROM THE COACH

Since we have such a large group heading to Charleston I thought I would share some insight from fellow team-mate, Melissa Ludwig, who lives close to the course and has been training out there. (I might have added a few things too)
Thanks Melissa for your great words of wisdom!

1. Bring bug spray
2. Watch out for the red ant hills in transition
3. It's humid! I mean really humid! 80% to 95% in the last two weeks -embrace the feeling of breathing through a straw and keep going. Remember that heat and humidity give you higher heart rate readings than normal.
4. Do not under estimate your sweat rate in the humidity.
HYDRATE! If it is windy...hydrate MORE!
5. On the bike, be careful of bridge transitions
6. May the wind be ever in your favor! If it is not, do not fight the wind, Be as aero as possible and slice through it. You will change your direction eventually.
7. The run route has lots of puddles. Don't waste energy running around them. Run through it like a kid. (Except for the one with the BIG pot hole in the middle usually marked with a cone!)
8. Trust your training and enjoy your victory lap.
9. Smile! Cheer on other athletes - especially Malone Coaching athletes. Encourage each other and you in turn will feel encouraged. Remember you are part of something bigger, you have the ability to motivate and inspire others!

~Coach Katie
April 15, 2015 - In This Issue:


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LATEST RESULTS

RAGNAR, Somewhere in GA, 4-10 & 4-11

Ragnar is the overnight running relay race that makes testing your limits a team sport.

(very wet, very muddy race)

Will Fowler - Not sure what team but I know he ran in the mud too!

Steve Erwin - Team Possum Warriors

 

Anderson YMCA Sprint Triathlon 4-12-15

Phil North - 1st AG 1:08:01

Abby Russell - 2nd AG 1:16:14

Kim Parenti - 3rd AG 1:19:10

Mary Biebel - 1st AG 1:49:31

 

Blind Pig 100K - Camp Croft State Park, SC 4-11-15

Laura Haupfear 1st OA out of MEN AND WOMEN - COURSE RECORD 10:26!

Jess & Jock White as pacers for a friend in the 100 miler

 

Trideltathon, Knoxville, TN 4-12-15

Kimberley Westbury - 4th OA, 1st Masters 51:48

 

Cherry Blossom 10 miler, Washington DC 4-12-15

Steph Hance - 1:40

 

Mountain Goat Marathon Relay Team - Paris Mtn, SC 4-12-15

Liz Blackwood - Team I'd rather swim bike run 3rd place!

Jenny & John Davidson Team Two Mountain Goats and Two Gazelles

  

**Prior MC athlete Hadyn Gause had a PR in the marathon by 46 min!!! She qualified for BOSTON! She sent coach Katie a nice note and said she still uses tricks and tips from when she was being coached. What a huge compliment to get from an athlete! Then again... we think pretty highly of Hadyn, too (mom of 3 small children and total warrior of an athlete)!! Thanks for the update, Hadyn!  

RACING THIS WEEK

Smokey Mountain Relay 4-17 & 4-18

Jenny & John Davidson Team Bootlegger

Steph Hance (don't know her team name yet)

 

Charleston Half IM, SC 4-18-15

Will Fowler

Carol Brunson

Bob Boyle

Melissa Ludwig

Adam Fisher

Terry O'brien

Rachel Crunk

Leslie Chaplin

Michael Vaccaro

 

Try Charleston Sprint, 4-18-15

Steve Erwin

Richard Dacey

Manny Cintron

Kim Parenti

 

Southbeach Olympic Tri, Miami, FL 4-19-15

James Ewing

Heidi Ewing

 

Boston Marathon, Boston, Mass. 4-20-15

Clay Sanders

 

ATHLETE OF THE WEEK

KIM PARENTI


 

Goal race for the year: IM Chattanooga 70.3

 

Years with Malone Coaching: First Year

 

Random thoughts: I enjoying hiking, outdoor concerts, reading, and my niece and two nephews when I'm not training. 

 

Profession: I am an elementary teacher.

 

Originally from: Erie, PA

 

Currently live: Greenville, SC

 

 








VOLUNTEERS NEEDED!





UPDATE: As of now I have ONE :(  volunteer...please beg your family or friends to volunteer for this! 

(Thank you Becky Arndt!) 

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
katie@malonecoaching.net .

This is just one small way we can give back to the sport we love!


UPCOMING GROUP WORKOUTS & RACES
Where we will be (2 week overview)
April 18th 7:00 AM TryCharleston Half,  

               7:30 AM TryCharleston Sprint    

 

April 22nd 6:00 PM FreeHub Women's beginner Group Ride

 

April 25th 8:00 AM FreeHub Group Ride 

 

April 26th 8:00 AM Group Run downtown Greenville Starbucks w/ Coach Nicole 

   

MONDAY NIGHT OPEN WATER SWIMS

START APRIL 27th at 6:30 PM  - see below for more info.

 

April 29th 6:00 PM FreeHub Women's beginner Group Ride

 

May 2nd 8:00 AM FreeHub Group Ride 

 

  Website Calendar for complete listing
NEWS THIS WEEK
EXCITING NEWS
for Malone Coaching athletes Ben and Jennifer Atkins!

Baby Girl Poppy MaeLynn Atkins was born 4/13/15 in Spartanburg!

Congratulations to your family! 
CAINE HALTER YMCA TRIATHLON MAY 30th 2015
COUPON CODE!! 
 
If Y members sign up by May 1st and use the code YMCA15, the fee is $10 off and only $49. 

PICTURES FROM RACE WEEKEND:

 
         STEVE ERWIN @ RAGNAR                           STEPH HANCE @ CHERRY BLOSSOM

     
   KIMBERLEY WESTBURY- 4TH OA 1ST MASTERS                       KIMBERLEY AND HER BROTHER


                    STEVE ERWIN'S TEAM @ RAGNAR "POSSUM WARRIORS"

   
Open Water Swim- Melinda, Liz, Lori           LIZ BLACKWOOD'S TEAM- I'D RATHER SWIM,BIKE,RUN         
  JOCK & JESS- "IT'S 100 MILES?!" Pace for friend     Anderson Tri girls: Sara, Mary, Kim, Abby
  LAURA HAUPFEAR 1st OA - MEN & WOMEN  ^^^^ LOOK AT HER COURSE RECORD!
SWIM


Open Water Swims at Lake Lanier in Tryon, NC will be starting at the end of April on Monday nights (6:30 PM). Arrive a little early since we will be in the water swimming at 6:30!
 

*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.

I will send out e-mail with directions and parking information as we get closer to the first swim. 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!

Here are the dates as they stand right now:
*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 still plan to attend. I will make the call at 5:00 PM if we have to cancel for weather.

 


April 27
May 4
May 18
June 1
June 15
June 29
July 13
July 20

 


**If you need a new wetsuit, XTERRA coupon code is COMALONE

Procrastination Is The Dream Killer

If you dream of a moment like this:



Then leaving this:



And this:



And actually visiting one of these:



Is the single most important thing you can do.

We don't care how old you are, or that now isn't a good moment, or you're worried you're not good enough, or you only want to work on your stroke technique, or your local pool isn't very nice. These are all forms of procrastination that are stopping you reaching your goals.

So turn the brain off, just start and the rest will all fall into place. Thinking about it is a lot worse than the reality.

Swim Smooth!

http://www.feelforthewater.com/2015/04/procrastination-is-dream-killer.html

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 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!
COUPONS    

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.

XTERRA DISCOUNT CODE: COMALONE

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.


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)  

 

NUTRITION


5 Simple Detox Tips you can do right now!


You know how nice it feels to drive your car home after getting a tune up? The oil is squeaky clean, the fluids have been topped off, windshield wipers have been changed, tire pressure is at that perfect level, and it's been washed inside and out? Well, just like our cars need a tune up, a seasonal detox allows our bodies to become shiny and new again too.  It allows our body to reboot our metabolism, boost our immunity, clears the cobwebs from our minds, gives our skin a chance to glow, and allows us to lose weight effortlessly.

Some people are afraid that a detox will be too hard. In fact, I often find my clients let their mental clutter get in the way of truly achieving the health and body they so badly desire.  

I've heard all the excuses:
  • My family won't eat this way and I don't want to make two meals
  • I don't have the time
  • I just don't have the money
  • I don't want to be running to the bathroom all day (you won't on this one)
  • I have to paint my house
  • I have to wash my hair (just kidding)
I've heard it all when it comes to people holding themselves back from moving forward in their life and putting their health first. I know you want to be happy, feel energetic, vibrant, and full of joy. I know that your bloated tummy, all consuming sugar cravings and constant fatigue won't go away on it's own unless you address it.

So how do you address it? Easy.

By eating real, whole foods and making yourself a priority. It's that simple.

You don't need to run out and buy the latest detox kit, some magic supplement or expensive enema kit. By incorporating simple and effective detox techniques and using food as medicine, you can detox easily and on the cheap!


Here are 5  simple detox tips that you start doing right now!  


1. Start your day with warm water and juice from 1/2 lemon. This is a gentle way to detox the liver and increase bile flow.
2. Drink more water - you need water to help flush toxins from your system.
3. Eat more fiber - from fruits and veggies, to psyllium, flax and chia, there are many great ways to increase your fiber intake. You need fiber to help bind to toxins in your gut to help flush them out. This is where the water really comes in!
4. Sweat! Exercise is one of the best ways to sweat and get those toxins out.  An infrared sauna is great way to release deep rooted toxins. 
5. Ditch the sugar - ok, I know this one is hard but it's necessary. Start to cut back your intake and pay attention to the hidden sugars lurking in many packaged foods. Artificial sweeteners are even worse for you than sugar!  Sugar impairs your liver and gut from detoxifying effectively.

* more from health Coach Chris available here: http://www.nourish2live.com/




 

 

Katie Malone  
864-415-5804 
katie@malonecoaching.net