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A Note from the Coach
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Life is a Self-Fulfilling Prophecy by Denis Waitley (edited)
There never was a winner who didn't expect to win in advance. Winners understand that life is a self-fulfilling prophecy. And they know that you usually get what you expect in the long run. So winners accept the belief that hope and a deep, unbreakable faith-forged into a fundamental attitude of positive self-expectancy-is the eternal spring from which all creative, motivating energy flows.
Success is the way you spend your minutes doing your best for others. It is the way you take the talent you were born with, and the knowledge and skills you have since developed, and use them fully, toward a purpose that makes you feel worthwhile, according to your own individual, internal standards.
Winners expect another good day, a promotion, a raise, to find a parking place, a productive meeting, and a harmonious family life-and they usually get them. Winners know that their actions will be controlled by their current obsessions. Losers generally expect more of the same frustration, more problems, the loss of a job, a dull evening, bad service, and failure. Most importantly, losers expect to feel bad and get sick-and they do.
Get excited and enthusiastic about your own dream. This excitement is like a forest fire. You can smell it, taste it, and see it a mile away. Everybody loves a winner. But nobody crowds around a loser's locker room. Don't run around with the doomsayers who look up and shout that the sky is always falling.
Surround yourself with the "no-problem, can-do" type with big dreams like your own. It's the excitement of the big dream that carries you through the setback that you encounter. The single most outwardly identifiable quality of a winner is positive self-expectancy-optimism. It's the key to good health. It's the key to happiness, and it puts the favorable inclination toward the achievement of every goal you set. Positive self-expectancy is the winner's edge.
Coach Katie
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These are our main sponsors of 2014. I am grateful to each and every one of them because not only do they help to fund our uniforms but when they sponsor our team they are saying "I BELIEVE IN WHAT YOU DO"! That is the biggest compliment anyone can ever get. In return it is important that we all wear our team gear as often as possible at races in order to give back to these great businesses that support us. Team gear isn't just a uniform, it is our sponsors advertising and it is our way to get them the recognition they deserve and at the same time a way to show that you are a part of something special. Yes, I believe that being part of our team is special because it means you have a higher level of dedication than others and you hold yourself and others on the team to higher standards. That is what makes me proud to be a part of our team as the leader and as a racing member.
Supercuts - you can find them everywhere! Those you find in Greenville and Spartanburg are most likely one of Mary Biebel's salons. She supports us year in and out! Brad McKay has been keeping me up and running for years, even before he was certified in A.R.T but now he and his staff have even more to offer at a very reasonable price. Take preventative action and go see them as soon as something starts nagging.
The Demarest Foundation
Every year 2 deserving athletes are awarded The Demarest Foundation scholarship. In order for an athlete to be considered they must already give back to the sport through volunteering efforts, show desire and work ethic as well as have a need. This covers the majority of coaching costs and a tri kit for the year. The idea behind this is that anyone who deserves to be coached have an option.
What we know about triathlon...it is not a "cheap" sport which means you have to take care of how you invest your time and your money. Ken Moore knows how to do this, when it comes to doing an Ironman or investing your money, Ken can get the job done!
"Since our founding we have helped our investment & retirement planning clients navigate volatile financial markets, constantly learning along the way, dedicating resources to getting the best possible research, and implementing strategies to reduce risk during volatile times. We have leveraged the experience we gained working in the world's financial centers (New York, London, Frankfurt, Moscow) to put together investment & financial planning solutions we believe will help our clients navigate these volatile times. We believe the quality of our work will take a backseat to no one".
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UPCOMING
ONGOING - CompuTrainer Classes Start at Greenville Cycling Center
December 6- Paris Mountain 20K (Greenville, SC) information below
December 6 - Jingle Bell Jog (Greenville, SC) Contact Don Taylor to join the Massage Envy Team
December 6- Rudolph's Rampage- 10K & Half (Columbia, SC- Harbison State Forest)
December 7 - GROUP MOUNTAIN BIKING - Leave 9AM first parking lot on the LEFT at Paris Mtn State Park (Beginner friendly)
Entry is usually $2-5 so bring some cash!
December 7- Rudolph's Rampage- Mountain Bike Race (Columbia, SC- Harbison State Forest)
December 8th - 5:45 Run IN Greenville - Give yourself the GIFT OF NUTRITION and come meet Coach Marni from TriMarni. She has great ideas for clean eating and is new to the area. If your nutrition needs to be fixed...she is who I am going to send you to! (More info below)
December 13- Kiawah Marathon (Kiawah Island, SC)
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)
January 17- First Annual MVCA Revolutionary Run 5k (Cowpens, SC) See details below
January 17- Charleston Marathon (Charleston, SC)
February 21, 2015 - Winter Challenge! (information below)
February 28, 2015-GHS Half and 5K (Travelers Rest-Greenville, SC) Early Bird Registration Ends January 1!
April 11, 2015- Assault on the Carolinas (more info below)
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Past Results and Those Racing This Week:
15K Thanksgiving day Run, Atlanta, GA 11-27-14
Steve Erwin (Pictured with son, Wilson, who he beat by 3 minutes!) 1:15 and 2nd AG by only 2 seconds! What a way to start Turkey Day!
Ruby C. Hunt YMCA Turkey Trot 5K, Boiling Springs, NC 11-27-14
Adam Fisher -19:11 1st AG & PR! (after a week of being sick - WOW!)
Hilton Head Turkey Trot 10K
Phil Zitello 51:19....that might be a PR!
Melinda Lindberg 59 PR
5K - Somewhere, VA
Eric Boggess 23:20
Drumstick Dash 5K, VA
Ken Moore with daughter, Allison for sure. I am pretty sure Kathleen Moore ran too...maybe with Eric? 5K, Charlotte, NC Michael Vaccaro 21:32 Spartanburg Turkey Trot 8K (almost) I don't know everyone's times but after all it was just for fun although I am pretty sure a lot of folks got socks. Brad and I were late to the start...nothing like being in the outhouse when the race starts! Carol Brunson - got socks for sure that match all the Malone Coaching gear! Melissa Ludwig - got socks Josh Ludwig - got socks Paul Zimmerman - got socks 36:35 - nice! Chad Crocker Bob Boyle (I know for a fact his daughter got socks!) Ben Atkins Brad Fraedrich - did not get socks...but we did start late AND he pushed the baby stroller! Jim Ballinger Ben Montgomery - ran some blistering 6 min pace - got socks for sure! Mike Ashworth 45:30 Katie & Bad Gracie - no, she did NOT pull me!
THIS WEEKEND AT THE RACES:
Harbison Half Marathon, Columbia, GA 12-6-14
Bob Boyle
Paris Mtn 20K Greenville, SC 12-6-14
Jan Garrett
XTERRA Trail 10K, GA 12-6-14
Steve Erwin
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Orders for the JACKETS and CYCLING SHORTS (Bibs for men & shorts for women) AND JERSEYS will be taken online starting on Monday. I will send out the link to the online store. TRI TOPS and TRI SHORTS will be coming within the next week or two as well. I know the timing right before Christmas isn't great but this will allow us all to be in uniform at the first few races of the season.
NOTICE...we have a new Bike Shop sponsor this year! Emerald City Bikes from Greenwood, SC - look for more great news about this partnership soon!
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XTERRA
As always, remember to use your discount code - CO-MALONE -at checkout to take advantage of these wetsuit deals!
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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.
Dec 18-Jan 4 - Practice most days from 6AM-6PM
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Masters Swimming
I want to swim faster...
Greenville Splash WebsiteKeep 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 [email protected].
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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.
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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!
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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 11.5Look style cleat pattern.Used 1 race season.$85
*According to Troy these DO NOT SMELL!!!
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Felt 2010 ZW5 Petite (Will fit 5-5'2" height - not taller!) $850
Contact Christine Cantrell - 864-431-6380
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Organized Rides Coming up...
In case you don't want to ride alone or don't know where to ride!
Nov. 15- Jan. 10- Saturdays WBL information above April 11 - Assault on the Carolinas (AOTC) Brevard, NC
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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.
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CompuTrainer Time
Starts SEPTEMBER 29th!
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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.
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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
Date: Feb 21, 2015 Location: Dome Farms, SC
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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
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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 More info and REGISTRATION LINK HERE |
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
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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* *new member
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Smoothie Night
The Jen Genal Smoothie
2 cups of spinach
2 bananas
1 cup low fat milk
1 cup frozen blueberries
1/4 cup flaxseed
spoonful of peanut butter
The Katie Malone Smoothie
Rice Milk
Stoney Field French Vanilla Yogurt
1 Banana
Monster Milk (Whey Protein) Vanilla Cr�me 1-2 scoops
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"What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are." - Anthony Robbins
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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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