January 9  

2015  




A Note from the Coach
Sportsmanship

Many years ago I had a lesson in what I like to call "loosing gracefully". I was in a race in Europe and I was dead last. Who cares that it was a race I never should have been in (there were Olympians on the start line). I was out there racing my heart out with a motorcycle escort (bonus of being last) and as I finished the run I made a choice to smile and enjoy the moment. I pretended I was winning instead of finishing last, I called it my lesson in loosing gracefully. Of course I am fortunate to say that I have also had races that I have won and I hope afterwards that my excitement at winning was humble and never boastful. I have had many more times where I was 2nd or 3rd and times when I was really not thrilled with my own performance but went on to congratulate the winner anyway because that is what sportsmanship is about. I might never be the best athlete, but I can be the best sport and I challenge all of you to do the same.

By definition sportsmanship is conduct becoming to one as fairness, respect for one's opponent, and graciousness in winning or losing.

I share this with you because one of my core values and that which I want to share with every athlete that comes through Malone Coaching is that good sportsmanship is above all. If you accidentally cut a course short, you admit to it and disqualify yourself. It doesn't mean you can't finish the race, but it does mean you can't win your age-group. It means that we do the right thing, even when it means it is the hard thing. We support our team at  races but we don't exclusively only cheer our team on. We also encourage others out there who need it.  Our team has been recognized over the years as always being helpful, supportive and encouraging. If we want to see more good sportsmanship in running races and triathlon let's continue to lead by example! 


Coach Katie

  

Tri Kit Orders
Thank you for your orders!
 
Tri Kit orders are expected to arrive on 2/16/15!


Group Workouts
There are A LOT of GROUP workouts planned for January-please take advantage of them!


You can find all of these AND more race options under calendar on our website. I have also added these to your Training Peaks calendars as options for training.

Jan 11 - 9:00 AM Group MTB at Southside Park (Spartanburg). 2-3 hours of riding. Pay $2 at the gate - bring exact change! From Spartanburg, drive southeast on SC 56. Pass the main entrance to Croft State Natural Area and continue to Groce Road (Sign for Southside Park). Turn left and drive to the parking area near the ball field.

Jan 11
- 3:00 PM Group Paddle at Lake Lanier 2004 Lakeshore Drive, Landrum

Jan 17
- 9:00 AM  MVCA Rev 5K in Cowpens - group run afterwards

Jan 18 - 9:00 AM MTB at Paris Mtn. State Park (Greenville)

Jan 18
- 3:00 PM Group Swim Practice at MTY in Duncan with coach on deck for feedback

Jan 20
- 5:30 AM Group Track workout meet Nicole at the entrance to Caine Halter YMCA in Greenville and run to Greenville High School Track. Track workout will be on your schedule

Jan 24
- 9:00 AM Group MTB at Dupont (Guion Farms Parking area) (Hendersonville area)

Jan 24
- 3:00 PM Group Paddle at Lake Lanier 2004 Lakeshore Drive, Landrum

Jan 31
- 8:00 AM Group Run #2 meet Nicole at the entrance to Caine Halter YMCA in Greenville anywhere from 6-20 mile groups

Weather note: *Workouts will NOT be cancelled due to rain, cold or wind because races are not (*If there is actually snow and ice on the ground then yes, it will be cancelled mainly due to driving safety). We will develop the mentality that the weather doesn't matter and we will become mentally stronger in the process. You will learn that you CAN do a lot in the cold and you will NOT melt if you get wet. In fact I almost guarantee that you will be tougher mentally than 99% of your competition once you adopt this mentality of NO EXCUSES! We are a team this year more than ever, we will push each other hard and work together to achieve personal success and that success will snowball into other areas of your life.

UPCOMING
Complete list of group workouts are above for January
*Check calendar on Website for more info and Feb-April schedule 

ONGOING - CompuTrainer Classes Start at Greenville Cycling Center 

 

January 10- 12th Annual Resolution Run (Half Marathon & 5K) (Travelers Rest, SC) (Register on Go Green)  

 

January 11- Group Mountain Bike ride- 9am-11am- Croft State Park, Spartanburg, SC  

 

January 17- First Annual MVCA Revolutionary Run 5k (Cowpens, SC) REGISTRATION INCREASES 1/10/15!!!

 

January 17- Charleston Marathon (Charleston, SC)

 

January 17- Enjoy the Ride: Katherine's Stand for Life (Greenville, SC) NEW! SEE DETAILS BELOW

 

January 24- In You Indoor Trichotomous TriathlonThomas E. Hannah Family YMCA, Spartanburg, SC   

 

January 24- Group Mountain Bike Ride- 9am-11:30am - Dupont State Forest, NC

 

January 25- Hot Chocolate 5K & 15K- Atlanta, GA 

 

February 7- Hilton Head Half Marathon- SC  

 

February 7- Save the Light Half Marathon- Folly Beach, SC

  

February 14- Myrtle Beach Marathon & Half Marathon- SC

 

February 14- Green Valley 8k & 10 miler- Greenville, SC

 

February 21 - Winter Challenge! (information below)   

 

February 21- Thrill in the hills Marathon & Half Marathon- Winder, GA

February 21- InYou Indoor Trichotomous Triathlon - Middle Tyger YMCA (Duncan, SC)

 

February 28- GHS Half and 5K (Travelers Rest-Greenville, SC) 

March 7- Run Hard Columbia SC Marathon & Half Marathon- Columbia, SC

March 8- Palmetto Bluff Half Marathon- Bluffton, SC

March 14- Parris Island Sprint Tri- Parris Island, SC

April 11- Assault on the Carolinas (more info below)

 

May 16- Clemson Triathalon- Clemson, SC (THIS IS A DATE CHANGE- SEE MORE INFO BELOW)  

 

May 17 - Chattanooga 70.3 

 

 
Past Results and Those Racing This Week:

 

   

Results from last week!

 

Harbison 50K run, Columbia, SC - 1-3-15

Laura Haupfear - 5:04 - I am calling her THE WINNER even though the results have her listed as 2nd Overall - *(First place ran 1 mile LESS than Laura!)

Jan Garrett - 5:36

Jan, Kat & Laura (Jan & Laura are who we refer to as the "twins") 

 

The Snake 34 mile mountain bike race, GA - 1-3-15

Troy Harman - 5:09  *He will be racing the same course a total of 3 times and they will take his best time of the 3.  

 

 

Racing this weekend:

   

HITS Olympic distance triathlon, Naples, FL 1-10-15

Bubba Gillis

 

Resolution Half Marathon & 5K, Travelers Rest, SC 1-10-15

Adam Fisher

John Davidson

Jenny Davidson (5K)

Nicole Ramsbey

Jess White

Mary Biebel (5K)

 

 

 



Workout Terms and Abbreviations
To help you understand workouts

Below are general terms that I tend to use and re-use in training. Workouts are not limited to these alone but I plan on using this as the beginning of a reference sheet to build on. If you come across terms that you don't understand or that are not listed here PLEASE ASK ME! That is what I am here for! 

 

ATP - Annual Training Plan - this is the list of all the races you plan to do this year. Located in the "Classic" version of Training Peaks. I keep this up to date. If one of the races you plan to do is not on it...that means I am NOT planning for it so you need to look at this on a regular basis and keep me updated of changes. This drives your schedule.

HR -Heart Rate

AVG HR - Average Heart Rate either of the interval or the entire workout

 

 

SWIM RELATED  

  

          

*These are just quick definitions and reminders. I will be doing videos of all of these within the next month or so and I also have longer descriptions if you have questions about any of these. For the most part I like to show you these drills but to make sure everyone has something to reference I thought we would start here. 

*This is not a complete list of my terminology. I will be adding to this as the year goes on.

 

OS - other strokes - meaning any other stroke than free so it could be breast stroke, back stroke, or butterfly

Free - this means swim freestyle

Catch - the part of your stroke in the water

Early catch - the part of your catch starting at fingertip entry all the way to your shoulder

Recovery - this is the part of your stroke when your arm is out of the water

Pull - this means you drag your legs - NO kicking, usually you use the pull buoy between your legs for this

Head touch - tap your head during the recovery phase of the stroke before your arm enters back into the water. Good for high elbow recovery

Finger Tip Drag - dragging your fingertips across the top of the water during recovery phase but right before entry. Good for high elbow recovery and correct entry position

Fist - Simply swim with your hand in a fist. This forces you to use your forearm as part of your "paddle" and helps you to develop a stronger catch

Catch-up - Both hands touch out in front of you during your stroke. They literally "catch-up" to each other. This drill promotes good reach and the proper position to start your catch. This is my favorite drill because it tends to fix many issues at once. If you don't know how to do this correctly you need to schedule some pool time with me!

Cheating catch-up - this is the same as above except you can start your pull just before the hands catch-up in front of you. This is very close to normal swimming just with more emphasis on keeping the leading arm high in the water.

Magic Marker Drill AKA Zipper Drill - this is done during recovery. You drag the recovery arm up your body with your thumb touching your body all the way from your hip to your arm pit. Works the high elbow on recovery, flexibility, and timing as well as correct body rotation.

Swim on Side AKA Kick on Side - I tend to use these interchangeably in workouts but they mean the same thing. Roll over on your side with the lower arm straight and the arm highest in the water next to your side and KICK on your side. When you need to breathe you can push down and lift head (preferred) or take a stroke which makes this easier. Change sides normally each 25.

Switch kick - this is a more fun version of kicking on your side. You kick on your side for 6 beats and then take a stroke and switch sides.

Wide Arms - this is simply where you focus on your arm entry being shoulder width. For most people this is going to feel very very wide but that is about where it will be correct. This helps avoid over-reaching and sets you up to be in a good place to start your early catch

Do 100 "on" - when I say "on" that means you leave the wall every 2 min. So if you do your 100's in 1:45 that gives you 15 seconds rest. Normally I just specify how much rest you will have but you will see this terminology occasionally

 

 

Disclaimer on swim workouts - I have lots and lots of swim workouts that I have put together over the years and I am always adding to them and changing them and sometimes they might not add up and for that I apologize in advance! I try to fix them from year to year but somehow a few always slip in. So if you notice it doesn't add up BEFORE your workout you can gladly harass me about it, during your workout you are stuck doing as much as you have time for and can harass me later!

 

 

BIKE RELATED

 

 

 

(CAD) Cadence - you need to have a cadence sensor on your bike. Some coaches require a power meter, I require a cadence sensor. No matter how long you have been cycling this is a number you need to pay attention to, especially for triathlon

(SLD) Single Leg Drills - this is a drill where you unclip one leg and only pedal with the other. Ideally this is done on the trainer to begin with, once you are competent you can take this drill on the road with you.

Computer on Bike - If you are using a Garmin it needs to be mounted on your bike so you can see it. Having it on your wrist is useless to you because you can't see your cadence and HR. You can mount watches on your handlebars or aerobars with all sorts of gadgets or you can put a piece of pipe insulation on your handle bars and wrap your watch around that. Simple, easy and cheap.

Under-seat tool bag - carry 1-2 spare tires and C02 cartridges with you at all times along with tire levers and an Alan wrench. Don't know how to change your tire? Carry this stuff anyway and make some time to learn how to change your tire!

Nutrition General Rules for cycling - I am normally looking for 1 bottle of fluids per hour. I recommend being able to carry at least 3 bottles with you for training (1 water and 2 sports drink). If you can't this is something that is easy and cheap to add

Trainer Workouts: Speed on the trainer is NOT correct 99% of the time so please don't worry about this during a trainer workout. Cadence is KING for almost all the trainer workouts I give you. If you have an outdoor workout that called for 3 hours outdoors that = 90 min on the trainer. 2 hours outdoors = 1 hour on the trainer. You get to cut the time in half. For 1 hour on the trainer I will generally give you credit for 15 miles. 

 

 

 

RUN RELATED

 

 

*You might laugh but I get a lot of questions about what Easy, Medium and Hard mean which is why I included them below. I am sure I will add to this as the year goes but I thought many of you might find this helpful

 

Easy - this means SLOW, So for example if you usually average 9 min pace on your runs, then this should be at 9:30 or even 10 min pace. Your Grandma should be able to run with you! Seriously, I know this one is hard for most to master but you HAVE to learn how to run slow so that you can run fast.

Medium - this means it is a little bit of an effort, but very sustainable. If we take the example from above and your average pace is usually 9 min on your runs then this might be an 8:30 or 8:45. Just a slightly different gear.

Hard - This should make you feel like you are doing something. Usually I would think of my race pace as "hard". So if your 5K race pace is 7:30, then "hard" efforts should be around that. If you haven't raced enough to know what your 5K pace is a hard effort should make you breathe really hard and get your heart pumping. During an effort like this you are NOT chatting with your friends. This will hurt a little, that is how you know you are doing it right.

WU - warm-up, every workout has one, if it isn't written out, it is still implied

CD - cool down, every workout has one, even if it isn't stated, it is implied

Zones - this refers to HR zones, usually 1,2,3,4,5 with 1 being an easy and 5 being all out. I don't use these often in workouts, but occasionally you will see them.

Tempo - Going back to the example from above with the 5K pace being 7:30. If I am asking for "tempo" I want a harder/sustainable effort. Depending on how long or hard I will often specify what I am looking for but usually when I call for "tempo" I am looking for a little slower than your next race pace but still a pretty hard effort. So if you need a number it would be 7:45 based on our example.

Race Pace - your HR and your race pace should both be what they are when you race. Following the example above that would be a 7:30.

Race Pace + - this is FASTER than race pace, usually only 10 seconds or so but enough to make it challenging. This would be a 7:20 pace based on the above example

Race Pace MINUS 10 seconds - this is the SAME as above. Yes, sometimes I have different way of saying things. Mostly it comes from writing workouts over many years and changing the descriptions

Strides - these are sprint FORM ONLY not sprint pace. Strides promote good form, picking up knees, using your arms and keeping a still upper body. I recommend doing these on grass

Sprints - only done after a really good warm-up. This is just like a stride BUT you want to have some speed in here too. 

Butt Kicks

- just a drill where your foot comes up and kicks your butt while you are running  

 

 

High Knees - getting up on your toes and picking the knees up high almost like marching while running. Just a drill to practice picking up your knees and getting more on your forefoot

 

 

 

Skipping - yes, just like a little kid. This is a great way to work on glute strength and drive. A fun drill to add into the mix.

 

 

 


Garmin/TP Tip from fellow athlete Paul Zimmerman
New Years Tips!

There is another way to get Garmin data into TP using Garmin express app and something TP calls "auto-synch". 


via the link above you first authorize TP to be allowed to automatically pull in workouts from your garmin connect website. (that's what Garmin connect uploads to)

You download Garmin Express to your computer and use it to synch to your Garmin connect website page. This is done wireless and automatically through the ANT stick anytime your Garmin device comes within 3 meters of your computer with the ANT stick plugged in. I walk in after my workout, turn my Garmin back on and they usually connect within minutes.

From there it "pushes" the workout automatically to TP. No need to drag files, download, upload or anything. Totally automatic. It's what I've been using for months so we know it works.

Another nice feature TP has that I use is the ability to create calendar feeds to iCal, Google Calendar etc. You find that under settings>>calendar. Any workout you put in is automatically downloaded to my calendar on the computer, iPad, iPhone etc. If I go into TP and "schedule" the workout via "enter time" at the top of the workout detail page it will even "push" it to that time of day on my calendar. Helps me organize my day and there is something about seeing your workouts on my calendar that works for me.

Just some New Year's tips!

Paul
  
  

Heart Rate Monitor apparel!


Are you tired of your heart rate monitor rubbing the skin off your chest? For you ladies there are some options. Did you know there are sports bras that you can fit your heart rate monitor strap into or that already have heart rate sensing technology build in? These are a great to have for long runs or hard workouts when your HR monitor typically likes to slip around. This would also make a great stocking stuffer...






HR Monitor Care


Your heart rate monitor is a very important tool in your training but what I have found is a lot of people don't take care of them as they should. If your HR monitor is giving you crazy HR readings try doing a few of these things to help it work better and last longer:
  1. WASH it after you wear it every time. Use soap and water. If yours has a removable part in the middle, take it off and clean under it. "Not washing the heart rate monitor (HRM) on a consistent basis can cause sweat and salt to build up on the strap. An increased build up of either can decrease the ability for the strap to report correct data."
  2. If you have lube on it you might want to lightly scrub it off.
  3. Allow it to dry out after you wear it.
  4. Replace the battery on a regular basis. Buy some extras to have on hand to help make it easy for you.
  5. Replace the actual strap every year or two. This will help it stay in position, make it more comfortable and most likely it will pick up better.
  6. Store strap lying flat, never roll it or bend it.
Little tip I learned from FreeHub and crew, if you have any rust on your nodules pour some coke and take a  Q-tip and clean it real well on both the strap and piece that comes off.  Let it sit for 10 minutes or so then try to get it to search for HR again, voila!  Instant HR! (Thanks to Coach Nicole for this!)

 

XTERRA

 

As always, remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!

  

Masters Swimming
I want to swim faster...


Greenville Splash Website

Keep in mind that if you want to swimmer better and faster and be more motivated to get in the pool you need to use the resources that we have available to us.

Greenville Splash has more workouts geared for beginners. They are trying to get another beginner type workout at Caine Halter in the mornings. If they have more people demanding it...they can!

They also have a coach that works great with beginners. She also coaches Thursdays at GHS YMCA from noon to 1:00.

Need more info about what is available? Contact Leslie!

Leslie Scott
864-283-1328
Greenvillesplash@yahoo.com.




Bike

 NEW Computrainer EIGHT-WEEK series starts January 5, 2015

 

Contact Greenville Cycling & Multi-Sport to qualify for a DISCOUNT

info@GreenvilleCyclingMultiSport.com OR 864.430.7871

Register today HERE  Space is limited!

TEN spots available per class

NEW - EIGHT new ErgVideo Courses!

 

USE the DISCOUNT CODE: GCC20PER 





Register today HERE Space is limited!

Contact us at:

Info@GreenvilleCyclingMultiSport.com 

864.430.7871


 


NEWS from Set-up Events Regarding the Clemson Tri:
Date changed to 5/16/2015

December 15, 2014 - NOTE the updated date for the Clemson Triathlon - Now May 16, 2015 At the request of the Clemson Athletic Department we have had to move the date of the Clemson Triathlon to Saturday May 16, 2015.  We are sorry for an inconvenience this may cause.  If you are currently registered and the new date will not work for you we will refund your entry fees.

Link to Set Up Events for this event is found here

Finish Strong and Carolina Triathlon for Winter Bike League (WBL)

Join Finish Strong and Carolina Triathlon for Winter Bike League (WBL) in Greenville, SC. The WBL consist of 6 training rides starting Saturday, November 15, 2015 through January 10, 2015. WBL is of true winter pace training rides ranging from 3-5 hours. All levels of cyclists are welcomed. Rides will be lead by Finish Strong and Carolina Triathlon.

Our first WBL ride will be November 15 pedaling at 10 a.m. from Carolina Triathlon. The shop will open at 9 a.m.



App for your smart phone:
Caine Halter YMCA Spin class scheduling has gotten easier!

Mind Body Connect is an app that lets you sign up online for the spin classes at Caine Halter.  You can scroll through and see what classes they have.  You can sign up for all sorts of classes this way. As January nears this is a great option for those of you who will be taking spin classes.

Mind Body Connect online


Assault on the Carolinas
Brevard, NC

This is a ride many of those on our team enjoy doing every year, but if you want to get in you
HAVE TO REGISTER EARLY! 

AOTC 2015 - Tentative Schedule of Event

(updated schedule will be posted early in the spring) 

REGISTRATION AND MORE INFORMATION FOUND HERE 

  

Friday, April 10th, 2015

2:30pm - Carmichael Training Systems Doors Open for visitors and CTS Camp raffle entry

3:30-5:00pm - CTS warm up ride open to all riders.  Starts/Ends on East Main Street.

6:00-9:00pm - Early check in, rider packet / t-shirt pickup at American Legion, 56E Jordan Street (1 block south of start line).

CTS will be open for riders to enter a raffle for a CTS Camp entry ($1200 value).

 

Saturday, April 11th, 2015

7:00-8:50am - Check in and rider packet / t-shirt pickup at 56E Jordan Street (1 block south of start line).  There will be no day-of registrations.

8:50am - Ride announcements and rider line up, East Main Street.

9:00am - Ride start.

11:00am-4:00pm - Meals for riders provided

3:00pm - Drawing and end of ride celebration

1:00-4:00pm - Live music provided by Looking Glass EntertainmentBand lineup will be announced in March!

 

 


Items below are courtesy FOR SALE listings.
Please contact the seller directly for more information!


For Sale: Epic V10 Sport
Contact: Pat Malone 864-209-6073
  
  

Specs: 20' long, 19" wide, 26 lbs. 2012 model in excellent condition with cover asking $2,000 OBO.
Located in Anderson, SC This belongs to my mother who likes to collect boats, she has too many so she needs to re-home at least a few, but she is going to start with this one.
Call her directly @ 864-209-6073.




For Sale: CLX 2.0 FRAME/FORK 2010 MODEL
SHIMANO ULTEGRA COMPONENTS
Contact: Kristen Weinacker 864-650-0589




For Sale: X5 Speed Play Pedals
Contact: Kim- kimberlita1278@yahoo.com




For Sale

Mountain bike helmet.
Bell Super, Large, Comes with GoPro mount.
Purchased for Xmas last year.
Used about  dozen times, never touched the ground. Still has that "New helmet smell"
$75.

 

 




















Tri Shoes
Louis Garneau, Ergo Air, Carbo Comp, Heel Retention System 90.
Size Euro 46, US 11.5
Look style cleat pattern.
Used 1 race season.
$85

*According to Troy these DO NOT SMELL!!! 


Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!)
$850
Contact Christine Cantrell - 864-431-6380
christinecantrell13@yahoo.com






Group MTB Rides Coming up...
In case you don't want to ride alone or don't know where to ride!

The Winter Challenge Tri is February 21, 2015- starting in December we will be out on the bikes:

 

Sun Jan 11th - Southside 9AM
Sun Jan 18th - Paris Mtn 9AM
Sat Jan 24th - Dupont 9AM
Sun Feb 1 - Southside 9AM
Sat Feb 7 - Dupont 9 AM (Katie leading)
Sun Feb 15 - Paris Mtn 9AM




WINTER CHALLENGE
  
Winter Challenge XII Off-Road Triathlon
7-Mile Trail Run, 6-Mile Kayak, 10-Mile Mountain Bike
Plus - Tri Relay and Run/Bike Duathlon Options!
February 21, 2015
Dome Farms, Springfield, SC

                       REGISTER HERE

Date:                   Feb 21, 2015
Location:            Dome Farms, SC


Run

 
MVCA Revolutionary Run 5K
January 17, 2014

Malone Coaching teammate Ben Atkins is helping raise money for his children's school by ORGANIZING this event! Let's go out and support our teammate!
  
Organizer Info:
Mountain View Christian Academy
864-706-7603
mvcarevrun@gmail.com
 
More info and REGISTRATION LINK HERE

 

 

 

 


Enjoy the Ride: Katherine's Stand for LIFE!

Saturday, January 17, 2015

Start Time: 9am for the 65k bike ride; 9:30am for the 6.5k run/walk

GREENVILLE CYCLING & MOTORSPORT

Address: 205 Cedar Lane Rd., Greenville, SC 29611


100% of the proceeds go to benefit Katherine Lumpkin Leech!

 

Information and Registration here:

65k Fun Ride and 6.5k Walk/Run- Register and info

 

MORE ON FACEBOOK HERE

 

 

Message from Nate & Katherine:

 

In May of 2014, Katherine noticed a lump in her left breast, being a physician she immediately went to get a mammogram and ultrasound. The images revealed a 2cm benign fluid filled cluster of cysts. It was recommended that if they filled with more fluid, making things more uncomfortable, that Katherine should come back to get the fluid drained, otherwise, all was well and she should come back for a routine mammogram in 7 years.

 

Two months later Katherine experienced a debilitating back spasm which left her on the floor and hardly able to move. A trip to Emergency Room and a follow-up with an Orthopedist suggested a sprain and the recommendation was physical therapy and to take it easy when going to the gym.

 

The following month, on our honeymoon, Katherine noticed that the lump in her breast was more uncomfortable and we decided that she should probably have it drained if it became worse. In October, we had decided to get the cyst drained of fluid so that she could get some relief from the pressure it was causing. The surgeon who would be performing this procedure didn't like the look of the lump and ordered another mammogram and ultrasound. This time, it was revealed that Katherine had a 4.75cm mass in her left breast. Follow-up biopsy revealed our worst fears... cancer.

 

Of course there was still more imaging that needed to be performed in order to discover the full extent of what we were dealing with. The following week was a nightmare of waiting, crying, and keeping each other strong. Finally we found out the final diagnosis: Stage 4 Breast Cancer with metastasis to the lymph nodes, liver and lumbar spine. We were devastated, but were lucky enough to be under the excellent care of the health professionals at the GHS Cancer Institute and also have been diagnosed with a cancer that has receptors for estrogen and progesterone as well as a possibility for being HER2 positive. This allows us to be able to fight the cancer more effectively, which will hopefully help us to be able to manage this disease for years to come.

 

Already, the response from friends and family has been amazing. We are humbled at their generosity and kindness. We have raised $13,782 at the time of this writing. The funds will be used to pay for doctor's visits, imaging, her 10 radiation treatments and her many, many chemotherapy treatments to come.

 

With Katherine being out of work and the possibility of her being dropped from her health insurance because of that, we continue to look for ways to fund her medical bills. We are so grateful for all of you who participate in this ride, this run, or this walk. We are confident in the treatment laid out before us and are determined to press on in good spirits with the help of friends, family and the generosity of community.

 

God Bless You All,

 

Nate and Katherine

 


GHS Half Marathon and 5K

Location:

Half Marathon Start
Physical Address : Gateway Park - Travelers Rest, SC
Street Address : 115 Henderson Drive, Travelers Rest, SC 29690

7:30AM Start Time

Half Marathon Finish - 5K Finish & 5K Start
Street Address : 300 E. McBee Ave., Greenville SC 29601

8:00AM Start Time




Negative Split Club
2014 Members

You are invited to be a member of the "negative split club" by being given the challenge by your coach in your race description. There is nothing negative about this club. A Negative Split simply means that you ran the first half of the race slower than the last half which takes discipline and pacing. You have to submit your Garmin GPS file for verification. The reward? Usually a great race and we send you an awesome travel coffee mug!

Brad Fraedrich

Abby Russell

Adam Fisher

Will Cannon

Ben Atkins

Jan Garrett

Mary Biebel

Phil Zitello

Michael Vaccaro

Don Taylor

Carol Brunson

Mark Walter

Jen Genal

Bubba Gillis

Melissa Ludwig

Stacy Sargent

Paul Zimmerman

Jock White

Melinda Lindberg

John Davidson* 

 

*new member 

 

 


FEATURED RECIPE
  
  

Eggplant and Tofu Lasagna

  

Squash slices
Purple Onions sliced
Eggplant slices
Marinara sauce

1. Preheat oven to 350 degrees. 

2. In large casserole dish, lightly cover with marinara sauce. 

3. Add thin (about thumbnail size) slices of eggplant to cover bottom of the dish on top of marinara (do not overlap), the top with sliced squash and chopped onions. 

Mushrooms sliced
Jasmine rice (or your choice of rice/grain) - about 1 cup cooked

4. Top with mushrooms and rice. 

Firm tofu - crumbled
Marinara sauce
Onions
Garlic powder, pepper and basil

5. Crumble firm tofu (about 3/4 package) on top of rice/mushroom mixture and then spoon a bit more of marina on top and add a few more chopped onion.
Sprinkle with garlic powder, pepper and basil.

Eggplant slices
Shredded mozzarella
Marinara

6. Top with the rest of the eggplant slices and a few more spoonfuls of marinara. Spread marinara around and top with cheese. 

7. Cook for 25-28 minutes or until the top of the eggplant turns golden brown. 

8. Enjoy!

 

(If you think you don't like tofu, the flavors of the ingredients will mask the bland taste of tofu. This should serve 2 people with leftovers OR 3-4 people for one meal).


Malone Coaching
Katie Malone, Head Coach
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"Workouts are like brushing my teeth; I don't think about them, I just do them.  The decision has already been made." - Patti Sue Plumer, U.S. Olympian


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Pelham Commons - Greenville

215 Pelham Road

Greenville

242-1490

 

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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

 

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120 Dorman Commerce Drive

Spartanburg

595-3558

 

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1931 A East Main Street

Spartanburg

585-2300

 

 

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