July 24
2014 

 

Week at a Glance & Dates to Save!

 

August 2- Lake Logan  Half IM and Olympic Distance

 

August 2- Kids Splash and Dash -GHS Family YMCA Simpsonville

August 9- Kids Splash and Dash - Laurens Family YMCA Laurens

August 15-17 Lake Lure Olympiad Triathlon

November 15, 2014 Tryon Half-Marathon  

Note to Training Peak users:  DO NOT download Garmin Express Connect...it over writes the ANT Agent Device software then it deletes your files so you can't upload them into Training Peaks.....

 
  
 
Ironman Chattanooga Training Camp 2014
 
Just a few pictures of the weekend adventure!
  
Awesome people...
  
 
  
 
  
  
  
  
Beautiful Scenery...
  

  
 

 

  
  

 


Great Times!

 
This weeks Results and Racers

 

 

We made a terrible mistake last week... Apologies to Lisa Powell. She did indeed finish and won her age group!!!

Harbison Half Marathon Trail Race, Columbia, SC 7-13-14

 

 

 Congratulations Lisa!

 

 

Asheville Sprint Tri - NC - 7-19-14

Jessica White - 1:16:22 - 7th OA and 1st AG

Jock White - 1:17:17 - 6th AG

Tammy Harnett - 1:23:49 and a TOP 20 finish!

 

You GO Girl Sprint - Greenville, SC - 7-20-14

Melissa Ludwig - 57:07 1st OA

Mary Biebel - 1:05:02 - 2nd Masters (which means she had to race 40 year olds!)

Kathryn Gooch - 1:10:26 - 3rd AG

 

 

AT THE RACES THIS WEEK:

 

Doodle Trail 5K - Pickens, SC 7-26-14

Mary Biebel

 

Tom Hoskins YMCA Sprint Tri - Columbia, SC 7-26-14

Lisa Powell

Kelly Danias - volunteering (THANK YOU KELLY!)

 

Tri for God Sprint - Chattanooga, TN 7-26-14

Lisa Anderson

 

 
 
  
  
  
Time to Shave your Legs
In the name of speed

 It seems that shaving your legs isn�t just about cleaning wounds after
crashing or making life easy for your massage therapist, it really does
make you faster. Don�t believe me? Read this article and you will!

Thanks to Michael V. for pointing this out to me. I can�t wait to see your
shaved legs ride fast at Lake Logan!
  
  
  
  

Open Water Swim
Come join the party!
  

We will be doing open water swims this year every other Monday evening at 6:30 PM at Lake Lanier in Tryon, NC (This means IN THE WATER AT 6:30) if you arrive late you can join the group for the second lap.
For now these are the first dates to put on your calendar
  
There is a place to get changed but no facilities (You pass a HOT SPOT on your way in - last chance at
  
We WILL swim in the rain but not thunder and lightening.
  
Bright swim caps are needed to visibility and currently wetsuits are recommended.
  
We have kayak support for safety and visibility.
  
Please park OFF the road. If the rental house next door is not in use we can use that parking lot, but ideally pass the boathouse and turn around and park off the side of the road down the street where there is a nice grassy shoulder. 
  
Usually there is a group dinner at the Mexican restaurant (El Sureno) after swimming.
  
Swim dates:
  
July 28
Aug 11
Aug 25
  

Volunteers Needed
Open water swims

We could really use another paddler or two for our open water swims! If any of your spouses or children would like to participate please let us know!
  
Thank you!
Volunteers Needed!
Kids Splash and Dash

Events:
    
August 2 GHS Family YMCA Simpsonville
  
August 9 Laurens Family YMCA Laurens
  
He requests volunteers from 7-10AM but I think last year it never took more than an hour and a half or so. This is just a nice way to be able to give back to our sport.
  
Last year we supplied volunteers for every race in this series - can we do it again? Please contact Steve Baker directly if you can help out.
  
Thank you!
  
Steve Baker
864-325-8303
  
  
  

Bike


 

Workouts in your Garmin

 

Did you know you can put workouts into your Garmin?
Here is how to create a workout and get your Garmin working for you!
  
Go to the sport you wish to use Run or Bike 
Go to Training
Go to Workouts
Go to Custom
Go to New
  
There might be some variation between the 310XT and the 910XT but this should help when you are doing intervals etc.
  
Thanks to Pam Ogle for this great information!

 

 

SCTAC-Summer Time Trial Series

 

 

SCTAT Time Trial Series Information

 

Registration is at 5pm. 10 mile ride (out and back) on Perimeter Road 

 
August 14, 2014.
  
What a great opportunity for us to get in some Team Time Trails and have a great time together!
  
  

Lake Lure Olympiad Triathlon
 August 16,2014 
  
 
"Named one of "America's Best Lakes" by USA TODAY in 2012, Lake Lure, North Carolina is home to the Lake Lure Olympiad Sports Festival. Anchored by the USAT sanctioned Lake Lure Triathlon, which is part of a "3 Races in 3 Days Challenge," athletes every year say it is the scenic beauty and abundance of welcoming volunteers that make the Olympiad's triathlon special and unique."
  
  


Tryon Half Marathon
Saturday November 15th, 2014

  
Malone Coaching proudly sponsoring this event! 
  
  
Race starts at 8am
  
Course closes at 11:30am
  
  
The Tryon Half Marathon is the perfect course for first-timers and those who appreciate a softer surface without going fully "trail!"

It will be hard to find a flatter, more scenic mountain course than this one. Fall temperatures and a mostly packed dirt/gravel course that meanders along a riverside through Tryon's famous "horse country" are all that is needed to make this an unbelievable 13.1 mile experience.

 


Please see coupon below for discount on registration!

Yoga
One on One Yoga with Coach Sarah
   

For those of you working through nagging overuse injuries, muscular imbalances, or wanting a personalized strength/flexibility plan, Sarah is offering the following services:

 

1:1 yoga/Pilates private sessions where she will come to you in your home, $45/hour.

 

OR

 

Strength/Flexibility 3 month session:  includes postural analysis, a 1:1 session, and 3 individualized videos specific to your strengths and weaknesses.  Plans will be posted via email and Training Peaks.  This will cover 3 months of strength and flexibility training with open dialogue with Sarah via email/phone for follow up.  $100 or $125 to included one additional 1:1 follow up session

Sarah Oliver

Cell 864.270.3896

 
Malone Coaching
Katie Malone, Head Coach
[email protected]
864-415-5804
Stay Connected
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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) 

Malone Coaching Team:
$3 off Adult Cuts
$2 Off Child Hair Cuts 

Supercuts Special

 

Print off this page and bring to a Supercuts near you for:

 

Supercuts Summer Special:

$3 Off Team Malone Husband and Wife Haircuts

$2 Off Team Malone Kids' Haircuts

 
SIGN UP
AND SAVE
$10
Malone Coaching proudly sponsoring:
Tryon Half Marathon
 
Enter Promo Code "TRC"

Race Date: Saturday November 15th, 2014
Early Registration open until November 12, 2014 at 12:59PM
Offer Expires 11/14/2014.