June 26
2014 

 

Week at a Glance & Dates to Save!

 

June 28th- Kids Splash and Dash-GHS Life Center Greenville

 

June 30th - Open Water Swim - IN the water at 6:30 sharp! 

 

July 4 - Fabulous 4th Bike Tour  (67 mile option and 30 something option) (Some will be riding extra to get in 100 miler for the day) 

 

July 5- Coon Dog Day 5K

 

July 7-10 Legacy Running Camp  (For Youth)

July 12- Kids Splash and Dash- Caine Halter YMCA Greenville

July 18,19,20 - Ironman Chattanooga Camp in TN 

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.....

 

Make sure to check out the great deals  and coupons at the bottom of the Newsletter!!!

 
This weeks Results and Racers

 

Results from Last weekend:

 

Tri the Midlands Sprint, Columbia, SC - 6-21-14

Rachel Crunk - 1:19:52 - 4th OA and 1st MF

Mary Biebel - RELAY bike and run - Team time 1:37

Christy Kunkle - Aquabike - 1:00

 

Biltmore Lake Sprint, Asheville, NC - 6-21-14

Cal Sinkler - 1:45 - 7th OA and 1st AG

Chip Chiapinni - 1:47

Jannette Finch - 2:04 - 2nd AG

Tammy Harnett - 2:12 - 1st open water swim race! CONGRATS!

 

Mohican 50 MILER run!, Ohio 6-21-14

Adam Fisher - 10:34 - 19th OA

Clay Sanders - 10:34 - Tie for 19th. They didn't run together until the last miles of the race but worked together to finish strong! Great team work!

 

Possum Trot 10K, Atlanta, GA 6-21-14

Steve Erwin - 55:06

 

Xterra Sprint Tri, Clemson, SC 6-21-14

Jock White - FINISHED! Some days that is all that matters. FIRST time on a MTB on trails!

 

Lake Erie Swim Across the Bay, Erie, PA 6-21-14

Kim Parenti - 42 min and very happy! Kim has been working towards this goal for a year and a half. CONGRATS!

 

Lake Conestee 25K Trail Race, Greenville, SC 6-21-14

Lori Levasseur - 3:03

Nicole Ramsbey - 3:40 got lost AND ran extra! Nothing like making a long run a little longer!

 

Aquathon in Corolla Beach NC 6-19-14

Justine Waldrop - 3rd OA

 

 

THIS WEEK AT THE RACES

 

Western States 100 mile Run 6-28-14

Benji Valvoord

 

Ironman Coeur d'Alene, Idaho 6-29-14

Lisa Anderson

Jim Roberts

Don Taylor

 

Challenge Atlantic City (Iron Distance), NJ 6-29-14

Bubba Gillis

 

JDRF 100 mile bike ride, Knoxville, TN 6-29-14

Kathleen Moore

Ken Moore

 

 

Kim Parenti - Open water swim

 

 Nicole after her extra long 25k + 

 

 Nicole and Lori at the 25K Trail race at Conestee 

 

 

 Rachel and Mary at the Midlands.

 

 

 

Justine at the Corolla Beach Aquathon 


 

Justine in group shot at Aqua bike.

    

 

 


Ironman Tri Camp with Coach Katie & Coach Rebecca

A little about the new coach... 

 

   
  
Rebecca Carpenter is a USA Triathlon Certified Coach and elite age-group triathlete.  She holds a MS degree in Engineering Management and has worked in industry for over 20 years.  A competitive swimmer since the age of 9, her love for the triathlon lifestyle was sparked after a co-worker dared her to do an Ironman.  Since the dare, she has become a proven competitor in all distances from ITU-style draft-legal racing through iron distance.   
 
Rebecca uses her own racing experience and engineering background in her coaching approach to design individualized training plans.  She understands her clients have multiple priorities competing for their time and works with each athlete to create a plan to meet his/her goals.  In our dynamic lifestyles, she believes strong communication between the athlete and coach is key to delivering high quality plans.  If you are looking for someone who loves to share her enthusiasm for triathlon and is dedicated to coaching you to your goals. 

BS Electrical Engineering MS Engineering Science Certified Project Manager and various technology certifications 

USAT Level 1 Certification  USAT Youth & Junior Certification Georgia Tech Triathlon Club Coach 2012-2014 Southeast Junior Elite Team Assistant - Coach 2011-Current Multisport Explosion Youth/Junior Team Coach - 2012-Current 

7 time Ironman Finisher with 6 podium finishes including 2 age-group wins 3 time Ironman Hawaii World Championship Finisher with a podium finish 1 time Ironman 70.3 World Championships with a podium finish. Multiple age-group wins at Ironman 70.3 events.  
Set female amateur course record at Ironman Louisville in 2009  Overall Female winner at distances ranging from sprints through Ironman 2007-2013 USAT All-American distinctions including #1 - 2009, #4 - 2012 Age-group Winner - Louisville Marathon 2011 and various local running races 
Ironman Distance PR of 10:03 � Ironman Distance PR of 4:31 Olympic Distance PR of 2:09 
  
There are few spots available as of 6/26/14 but they are filling up fast!
  

IRONMAN Training

Start date: 7/17/14

End date: 7/20/14

Last day to book by: 7/7/14

 

Marriott hotel(s) offering your special group rate:

  • SpringHill Suites Chattanooga Downtown/Cameron Harbor  for 99 USD  per night

    •   Hotel Reservation for Ironman Training 

      

    ATP
      
    Please make sure to check your ATP (Annual Training Plan) from time to time because this is what I look at to design and plan your training program. If you are doing a race or event that is not on your ATP chances are I am NOT getting you ready for it. I try to keep your ATP as up to date as possible so if you look at it and see changes that need to be made please e-mail me (yes, it is possible to delete the entire year if you hit the wrong button so leave the editing to me). Also if you have things that are going to effect your training like vacation, work travel, or weekend plans that don't allow you to train please tell me AHEAD of time and I will adjust your training. Thank you!
      
    Here is where you can find your ATP:
      
      

    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.
      
    June 30
    July 7
    July 21
      
    Volunteers Needed!
    Kids Splash and Dash

    Events:
      
    June 28 Life Center Greenville
      
    July 12 Caine Halter YMCA Greenville
      
    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 

    4 Races starting on:
    May 15,
    June 19,
    July 10, and
    August 14, 2014.
      
    What a great opportunity for us to get in some Team Time Trails and have a great time together!
      
      
    FOR SALE:
    Zipp Disk Wheel

     

    Used 2009 Zipp Sub 9 Disc - 10 speed Shimano
    $950  
    864-313-9978
      
      
      
      
      
    Children's Road Bike for Sale

    Felt F24
    40cm frame size
    22 inch rims
    Aluminum frame...
    Shimano Sora Shifters
    A few minor cosmetic scratches
    Low miles
    $300 firm
    Located in Fountain Inn, SC

    Best to call:
    Chris Smutzer
    (864) 449-5273
    [email protected]
     


    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."
      
      

    Coon Dog Day 5K 2014
      
    Hello to all the runners!
    Coon Dog Day is July 5th this year, so I wanted to remind everyone to pre-register at www.go-greenevents.com/CoonDogDay5k and make sure you have your performance tee reserved.
    We have great volunteer shirts as well if anyone who will come with you is interested, please let me know and we will get them signed up. 
    We also have great local artists working on some hand carved plaques, pottery, and cutting boards for overall winners as well as some local gift certificates and the usual coon dog trophies for all age group winners.
    The CDD5K magnets are back with the new design and will be included in all pre-registered race bags as well as CDD souvenir cups.
    We hope you enjoyed last year's race and look forward to you joining us once again!   
      
    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

     

     
                   
    You Go Girl Women's Triathlon: Online Registration Now Open (Click Here)
    Greenville's only women's only event, the You Go Girl Triathlon is a perfect way to celebrate life, fitness and accomplishment. Held at Greenville Hospital System's Life Center Health and Conditioning Club, this pool swim event is sure to be one not to miss.

     

     

    July 20th is the race date
     

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

    "Impossible is just a big word thrown around by small men who find it easier to live in the world they have been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. " 

     

    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.
    SIGN UP
    AND SAVE
    $5.00

    Discount Code for Tom Hoskins Memorial Sprint Triathlon AND Duathlon(for you NON- SWIMMERS!)

     

    Don't miss the party! The Tom Hoskins Memorial Sprint will celebrate its 5th anniversary on July 26th.We have a $5 discount code for the month of June. The code is June5. You can register at Tom Hoskins Tri . There are cash prizes this year for the male and female overall tri/du winners.  There is a duathlon option for you non-swimmers as well as relay.