October 22
2014 


I love Dupont
What a great playground in our backyard!

Last weekend our group was led on a mountain bike ride in Dupont (Hendersonville, NC) by team member Troy (who has been training on his mountain bike for months) Thanks Troy! We were all quickly reminded how mountain biking is not just about fitness but also about skill. Maybe we are fit enough to do an Ironman but 3 hours on the mountain bike put a hurting on us. Being out in the woods was exciting - especially for the first 90 min! After that some of us might have had a quick mud-bath or an unintentional swim in a creek. We stopped to re-group and catch our breath, we snacked, we took pictures, we dared "Monday Night Chuck" to jump off some rocks, we had fun and still got a workout in. For those of you who need a change I highly recommend a little mountain biking!

 
Happy off-season!

Coach Katie

  

ONGOING - CompuTrainer Classes Start at Greenville Cycling Center 

October 25 - Hincapie Gran Fondo & B2B Iron distance and Half IM 

November 1- Spartanburg County Adventure Race (details below)

November 15 -  Tryon Half-Marathon  (See coupon below)

November 17 - Rolling Bike Summit (Greenville, SC) *More info on Rolling Summit below

November 18 - Rolling Bike Summit (Spartanburg, SC)

November 19 - Rolling Bike Summit (Columbia, SC)

November 21 - Rolling Bike Summit (Hilton Head, SC)

November 22 - Rolling Bike Summit (Charleston, SC)

November 22 - iRecycle Half-Marathon (Spartanburg, SC)

 

December 6 - Jingle Bell Jog (Greenville, SC) Contact Don Taylor to join the Massage Envy Team

 

December 13- Race to the Head of the Class- Tryon NC 5k and 10k

 

January 10, 2015 - 12th Annual Resolution Run (Half Marathon & 5K) (Travelers Rest, SC) (Register on Go Green) 

 

February 21, 2015 - Winter Challenge! (information below)

 

April 11, 2015- Assault on the Carolinas (more info below)

 

Past Results and Those Racing This Week:

   

  

RESULTS from last week:

 

 

SC Triathlon Series 2014 Year End Awards

Carol Brunson 2nd Open

Rachel Crunk 1st Masters Open

Abby Russell 3rd AG

Nicole Ramsbey 3rd AG

Justine Waldrop 3rd AG

Karri Isaac 1st AG

Kelly Danias 2nd AG

Lisa Powell 2nd AG

Mary Biebel 2nd AG

Brian Lehr 1st AG

Brad Fraedrich 3rd AG

Christy Kunkle 1st Aquabike

 

 

Myrtle Beach Mini Marathon (Half Marathon), SC 10-19-14

Aliesha Cleveland- 2:18

 

Breast Cancer 10K, Columbia, SC 10-18-14

Lisa Powell 48:08- 1st AG & 11th OA! Impressive run from Lisa!

 

 

THIS WEEKEND AT THE RACES:

 

 

Beach 2 Battleship Iron Distance Race, Wilmington, NC 10-25-14

Carol Brunson

Clay Sanders

 

Beach 2 Battleship Half IM Race, Wilmington, NC 10-25-14

Justine Waldrop

Kathleen Moore

Rachel Crunk

Bob Boyle

Josh Ludwig

Becky Arndt

 

Volunteering:

Jan Garrett - thank you for giving back to the sport!

 

Spinx Run Fest Marathon, Greenville, SC 10-25-14

Paul Zimmerman

 

Spinx Run Fest Half Marathon, Greenville, SC 10-25-14

Jen Genal

 

Infinity Bike Seat
Will this save me?

The fun of getting to go to Interbike is seeing all the new products that will be coming out soon. While I saw lots of things, this one really got my attention.

Is there such thing as a comfortable bike seat? One that you can ride aero in AND sit up to climb on? For those of you who don't have problems with comfort on the bike seat you are very lucky and for the rest of us this new Infinity Bike Seat seat might just be the answer. It isn't really on the market yet, but will be soon. I plan on riding it for Ironman Chattanooga so I will let you all know what I think after that!

*I did NOT ride this in the Ironman - there was just not enough time to get the seat height adjusted and even take it for a test ride and I was just not daring enough to have my 116 mile Ironman ride be the first ride on a new seat. I know better! Sometimes I have to take my own good advice!
XTERRA
 Remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!    

Swim Team
Swim Team is practicing at the MTY from 5AM-7AM Tuesday and Thursday mornings now. They are in almost all the lanes on both ends of the pool. Hopefully you can find a lane or two in the middle of all of them.

Oct 25 & 26th  - Swim meet at MTY
Nov 14 & 15 - Swim meet at MTY
Nov 26-29 - Practice all day from 6AM-6PM
Dec 18-Jan 4 - Practice most days from 6AM-6PM

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

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 Entertainment.  Band lineup will be announced in March!

 

 


FOR SALE: 2011 Speed Concept 7.0
Location: Charlotte, NC    Price: $1550
  
  
  
 
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
2011 Speed Concept 7.0 (Ridden 3 seasons, purchased in December 2011). 
Frame size Medium 
  
Includes:
Bontrager SSR training wheels
HED Jet 7 Express Race Wheels (Shown), including matching SRAM cassette to SSR wheels
Duotrap integrated sensor
Bontrager Node Bike Computer
Shimano 105 Pedals
Trek Draft Box
Trek Speed Box
  
Contact current Malone Coaching team member: Michael Vaccaro at 704-572-8121 or mvaccaro1974@yahoo.com  
 

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

Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride!
October 25 - Hincapie Gran Fondo
  
Nov. 6-10 - FestiVELO, Santee, SC

April 11 - Assault on the Carolinas (AOTC) Brevard, NC

Put a "Boot" in your bag!
Carry this in your repair bag on your bike


You might be wondering what a "boot" is well basically it is a piece of old tire cut to maybe 2-3 inches long that you carry with you just in case you blow out a side wall of your tire or have a really big gash in your tire that you can't repair. (Yes, you can use a dollar bill or an empty Gu pack) but this works even better to get you home safely. Heck, it might even save you in your next race. Next time you change your tires - cut a few of these out. Save a few for yourself and give a few to friends.

CompuTrainer Time
Starts SEPTEMBER 29th!

JINGLE BELL RUN
December 6, 2014
Greenville, SC 

Registration is now open for the Jungle Bell Run at ICAR-CU in Greenville for the Arthritis Foundation, and Caroline and Don would like to invite Malone Coaching to join the Massage Envy team! This is a great event to bring out the family, as well as cap off your racing season with a fast 5K.

https://www.facebook.com/JingleBellRunWalk 

 

Here is how to register:

● Go to the Upstate Website:

http://jinglebellrunupstate.kintera.org/

● Select blue "Register" tab in top left corner

● Select "I agree" to the liability/release waiver

● Either Select the "Register ONE PERSON Using on Credit Card" or "Register MULTIPLE PEOPLE Using one Credit Card" option depending if you're just registering yourself or yourself with others.

● After you decide which option to select and click then the screen will refresh and select the "Join a Team" option.

● Under "Locate a Team" select "Team Massage Envy" in the drop down menu. Then at the bottom you will see a link to "Massage Envy Upstate SC".

● Select "Join Team" to the right of that.

 

Then you can start the registration process for

- Reindeer Dash - Children Ages 8 & under

- 5K Competitive Run

- 3 & 1 Mile Fun Run

 

Under Discount Code enter "ME" and $5 will be taken off of the $25 registration fee.


Spartanburg County Adventure Race

 

Once an Army training ground, Croft State Park is now the adventure heart of the fast-growing Spartanburg County. This off-road triathlon will consist of a 2 mile open water paddle on Lake Craig, followed by a 5(ish) mile mountain bike. The final leg will be a 5k trail run through the parks best trails.

Date:

Saturday November 1, 2014

Time:
10:00am Race Start

Venue:
Croft State Park

Address:
450 Croft State Park RD
Spartanburg, SC 29302

http://www.adventuregeekproductions.com

Course Description:

Event I: 2 Mile Paddle
The kayak course is set on the open water of Lake Craig and should provide an ideal arena for strong paddlers.
Approved PFDs must be worn at all times when participants are in their kayak.
Buoys will mark the course.
If you need assistance from a race official, blow a whistle, wave your hand or wave your paddle overhead.
This will be a mass start.

Event II: 5(ish) Mile Mountain Bike
Approved Hard Shell Helmets must be worn and fastened before leaving the Transition Area.
Stay to right to allow faster cyclist to pass on the left. If you suffer a valid repair problem with your bike, you can finish the course on foot, but with your bike. Use caution.

Event III: 3 Mile Trail Run
You must wear the race number that is provided in "front."
Aid stations will be located throughout the course. Water will be provided.
No headphones, radios, etc.

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

Tryon Half Marathon NEEDS Volunteers
Tryon Half Marathon
Saturday November 15th, 2014

 
  
Malone Coaching proudly sponsoring this event! 
  
Tryon Half Marathon - Nov. 15th  @ 8AM!
FLAT mostly dirt/gravel road - simply beautiful!
There is still time to register EARLY and SAVE $$$
$45 early entry until midnight on 11/3
Registration will be on Strictly Running - Click on the "Register Online" button
Look for the Tryon Half Marathon in the drop down list.  Register now at Strictly Running!
  
  

Please see coupon below for discount on registration!
  
 Malone Coaching Proudly Sponsoring:

 


Dec 14, 2014
5K & 10K races
Race To The Head Of The Class  - Tryon, NC

Schedule of Events

Friday December 12th:  3:00 pm -7:00 pm registration packet pick-up in Parish Hall at Holy Cross
Saturday December 13th:

  • 7:30 am - Same day registration and packet pick up at Parish Hall
  • 8:30 am - Opening prayer and welcome
  • 8:45 am - Walk to starting line
  • 9:00 am - 5K and 10K begin
  • 9:15 am - 1K begins
  • 11:00 am - Course closed
  • 11:00 am - Awards ceremonies in Parish Hall

  • Fellowship - Parish Hall

 

  

 

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

 

 

  
Malone Coaching
Katie Malone, Head Coach
Stay Connected
Facebook  
  
"As you go through challenges, remember that grit is real.  It's about competing, it's about pushing yourself, it's about striving to be your best.  The thing that's great about grit is that no one else controls it but you."
  
Pete Carroll

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.