June 19
2014 

 

Week at a Glance & Dates to Save!

 

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

 

July 4 - Fabulous 4th Bike Tour  (67 mile option and 30 something option) 

 

July 7-10 Legacy Running Camp  (For Youth)

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

July 18,19,20 - Ironman Camp 

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:

 

Greenwood Olympic Distance Race 6-14-14, SC

BONUS - Swim was 1.2+ miles which made some happy but most not so much!

 

Katie Malone 2:35:55 - 2nd OA

Carol Brunson 2:36:37 - 3rd OA - she was hunting Coach Katie down on the run!

Brad Fraedrich 2:37:24

Jeff Beck 2:40:26

Josh Ludwig 2:43:29

Abby Russell 2:57:15 - 3rd AG

Lisa Powell 3:02:13 - 2nd AG

Melissa Ludwig 3:02:45

Phil Zitello 3:06:15

Karri Isaac 3:12:31 - 2nd AG

Melinda Lindberg 3:12:32 - 2nd AG

Chris Scwendimann 3:23:22 - 1st Olympic Distance race! CONGRATS!

Christy Kunkle - 2:01:44 - 2nd OA in Aquabike

 

 

Sunrise 8K, Simpsonville, SC 6-14-14

Mary Biebel - 43:37 - 1st in AG & PR!

Jim Ballinger - 40:19! (looks like someone is making a comeback!)

 

REV3 Williamsburg, VA 6-15-14

Mark Walter - 5:31* He NEGATIVE SPLIT the run! Very very impressive!

 

THIS WEEK AT THE RACES:

 

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

Melinda Lindberg

Rachel Crunk

Mary Biebel - RELAY runner

 

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

Chip Chiapinni

Tammy Harnett

Cal Sinkler

Jannette Finch

 

Mohican 50 MILER run!, Ohio 6-20-14

Clay Sanders

Adam Fisher

 

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

Steve Erwin

 

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

Jock White

 

Beach Bum Sprint Tri, Hilton Head, SC 6-21-14

Dustin Wilder

 

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

Kim Parenti

 

 

 

 

 

 

 GREAT JOB TEAM MALONE!!!

 

Melinda at Greenwood

Karri Issac at Greenwood

Carol Brunson and Coach Katie at Greenwood 

Abby at Greenwood

Keene, Katie, Lisa Powell, and Brad at MTY

 

MTY Group Photo

 

 

 

  
  
  
  

Aliesha Cleveland
  
Congratulations to Aliesha Cleveland who was named Ms. Platinum Brick House for loosing 70 pounds since November 1, 2013 by using an online weight training program combined with training for a marathon and a few half marathons with Malone Coaching. I think the before and after pictures speak for themselves. I could not be more happy for her and all that she has accomplished!
  
Before...
 
  
After...
  
  

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!
  
  

Cadence on Bike

Put your computer or mount your Garmin on your handle bars so that you can SEE YOUR CADENCE at all times! This makes a huge difference in managing your cadence!

Lake Logan
Half IM & Olympic Distance
  
2 slots available as of 6/5/14
  
  

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!

Nutrition
Summertime Travel recipes and tips from Chris DeHollander 
  

  

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
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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.
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.