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Week at a Glance & Dates to Save!
July 2 Greenville High School Track closed for a week due to resurfacing
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!!!
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This weeks Results and Racers
Results from Last weekend:
Western States 100 mile Run 6-28-14
Benji Valvoord - 28:16
Ironman Coeur d'Alene, Idaho 6-29-14
Lisa Anderson - 14:35
Don Taylor - 15:23
(Very rough/windy conditions)
Challenge Atlantic City (Iron Distance), NJ 6-29-14
Bubba Gillis - 12:40 - 1st Time Ironman!
JDRF 100 mile bike ride, Knoxville, TN 6-28-14
Kathleen Moore - 6:15
Ken Moore- 6:15
5K in Charleston, SC 6-26-14
Chris Cresente - 22:16 (in the middle of a long run)
THIS WEEK AT THE RACES:
Fabulous 4th Bike Tour, Tryon, NC - 7-4-14
100K+
Brad Fraedrich
Katie Malone
Abby Russell
Nicole Ramsbey
Laura Haupfear
Will Cannon
34 Miler
Justine Waldrop
Becky Arndt
Coon Dog Day 5K, Saluda, NC - 7-5-14
Lori Levassaur
Mary Biebel
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Lisa Anderson at Ironman Coeur d'Alene Idaho
Don Taylor in Ironman Coeur d'Alene Idaho
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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
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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:
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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 7
July 21
July 28
Aug 11
Aug 25
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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!
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X-TERRA Go 4th into Summer
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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!
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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!
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SCTAC-Summer Time Trial Series
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!
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FOR SALE:
Zipp Disk Wheel
Used 2009 Zipp Sub 9 Disc - 10 speed Shimano
$950
864-313-9978
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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]
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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."
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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!
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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!
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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
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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
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"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. "
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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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Malone Coaching Team:
$3 off Adult Cuts
$2 Off Child Hair Cuts
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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
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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
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Offer Expires 11/14/2014.
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